读书时间：2025年10月23日 第二遍学习
二 The 1st law Make It Obvious 第一定律显而易见
2.1 The Man Who Didn't Look Right 看起来不对劲的男人
2.2 The Best Way to Start a New Habit 养成新习惯的最佳方式
2.3 Motivation Is Overrated:Environment Often Matters More 动机被高估了：环境往往更重要
2.4 The Secret To Self-Control 自制力的秘诀
2.4 The Secret To Self-Control 自制力的秘诀
①This finding contradicted the prevailing view at the time ,which considered heroin addiction to be a permanent and irreversible condition .
这一发现与当时的主流观点相矛盾，当时的主流观点认为海洛因成瘾是一种永久且不可逆转的疾病。
②It's no wonder that usually you see numbers that are the exact opposite of those in the Vietnam study .Typically ,90 percent of heroin users become redicted once they return home from rehab .
难怪你经常看到的数字与越南研究中的数字完全相反。通常，90% 的海洛因使用者在从戒毒所回家后会被重新戒断。
③The Vietnam studies ran counter to many of our cultural beliefs about bad habits because it challenged the conventional association of unhealthy behavior as a moral weakness .
越南研究与我们关于坏习惯的许多文化信念背道而驰，因为它挑战了将不健康行为视为道德弱点的传统联系。
④When scientists analyze people who appear to have tremendous self-control ,IT turns out those individuals aren't all that different from those who are struggling .
Instead,"disciplined"people are better at structuring their lives in a way that does not require heroic willpower and self-control .
In other words ,they spend less time in tempting situations .
当科学家分析那些看起来具有极强自我控制力的人时，事实证明这些人与那些正在挣扎的人并没有太大的不同。
相反，“有纪律”的人更擅长以不需要英雄意志力和自制力的方式构建他们的生活。换句话说，他们在诱人的情况下花费的时间更少。
⑤The people with the best self-control are typically the ones who need to use it the least ,It's easier to practice self-restraint when you don't have to use it very often .
自制力最好的人通常是最不需要使用它的人，当你不必经常使用它时，更容易练习自我克制。
⑥A habit that has been encoded in the mind is ready to be used whenever the relevant situatuon arises.
一个已经编码在脑海中的习惯，只要相关情况出现，就可以使用。
⑦Once a habit has been encoded ,the urge to act follows whenever the environmental cues reappear .
一旦习惯被编码，每当环境线索再次出现时，行动的冲动就会随之而来。
⑧Researchers refer to this phenomenon as "cue-induced wanting "an external trigger causes a compulsive craving to repeat a bad habit .Once you notice somenthing ,you begain to want it .This process is happening all the time-often without us reaizing it .
研究人员将这种现象称为“线索诱导的想要”，一个外部触发因素导致强迫性渴望重复一个坏习惯。一旦你注意到某件事，你就会开始想要它。这个过程一直在发生——通常我们没有重新调整它。
⑨Once the mental grooves of habit have been carved into your brain ,they are nearly impossible to remove entirely -even if they go unused for quite a while .
一旦习惯的心理沟槽被刻在你的大脑中，它们几乎不可能完全去除——即使它们有相当长的一段时间没有被清除。
⑩This practice is an inversion of the 1st law of Behavior Change rather than make it obvious ,you can make it invisible .I'm often surprised by how effevtive simple changes like these can be .Remove a single cue and the entire habit often fades away.
这种做法是对行为改变第一定律的颠倒，而不是让它变得明显，你可以让它变得不可见。我经常对像这样的有效简单更改可以是 .去掉一个线索，整个习惯往往会消失。
Chapter Summary 本章小结
①The inversion of the 1st law of behavior change is make it invisible
行为改变第一定律的反转是使其不可见
②Once a habit is formed ,it is unlikely to be forgotten
一旦养成了习惯，就不太可能被遗忘
③People with high self-control tend to spend less time in tempting situation It's easier to avoid temptation than resist it
自制力强的人往往在诱惑的情况下花费的时间较少 避免诱惑比抵制诱惑容易
④One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it
消除坏习惯最实用的方法之一是减少接触导致坏习惯的线索
⑤Self-control is a short-term strategy,not a long -term one .
自我控制是一种短期策略，而不是长期策略。