"According to the Golden Rule, habits consist of three parts: a cue (whatever prompts the behavior); a routine (the behavior itself); and a reward (the payoff that trains our brains to repeat the habit in the future). The best way to overcome a bad habit or an addiction is to keep the cue and the reward consistent while chaing the routine - by replacing the original behavior with a distraction." (查看原文)
Beahvioral architecture acknowledges that you can't escape temptation completely. Instead of abstinence and avoidance, manyu solutions come in the form of tools designed to blunt the psychological immediacy of addictive experiences.
The first principle of behavioral architecture, then, is very simple: whatever's nearby will have a bigger impact on your mental life than whatever is farther away. Remove temptation from arm's reach and you'll find hidden reserves of willpower. (查看原文)
There are two ways to approach behavioral addictions: eliminate them or harness them. It's possible to channel the forces that drive harmful behavioral addiction for the good. The human tendencies that enslave us to smartphones, tablets, and video games also prpare us to do good: to eat better, exercise more, work smarter, behave more generously, and save more money. There is a fine line between behavioral addictions and helpful habits, and it's important to keep that line in mind. Addictive levers work by boosting motivation, so if your motivation is already high there's a good chance those levers will compromise your well-being. (查看原文)
伯克曼引用了《呆伯特》（Dilbert）系列漫画的创作者斯科特·亚当斯（ScotAdams）在《人生，做对一件事就够了》（How to Fail at Almost Everything and SuillmBg）一书中对追求目标的批评。亚当斯提倡一种不同的方法：不要靠目标，而要靠系统来过自己的生活。所谓的系统，就是“你经常做且能提升长期幸福概率的某件事情”。对漫画家来说，这可以是每天画一幅漫画；对作家来说，可以是每天写500字。和目标不一样的地方在于，系统带来的是持续稳定的低级“嗨”流。它们指向的是日复一日充实的生活，而不是某个宏大目标的诱人图景，但没有怎样前往那里的指示说明。
养成习惯去做，而不是定一个涨粉多少之类的数字目标——与所谓的KPI OKR等企业绩效考核标准背道而驰，这算不算是一种资本对人的异化。 (查看原文)
