活动

（列出）你的习惯

因为习惯是自动化的，你不会总能意识到它们的存在。为了更好地理解习惯并将其融入你的意识中，反思你的自动化行为，并确定你倾向于在何时何地做这些事情是个好办法。一旦明确了你的习惯及其触机，你就能更好地掌控自己的自动化行为。

你可以用笔记本或日志簿记下这些提示信息。

想要的习惯

列出三个你目前喜欢的习惯，并找出习惯的触机。例如：

习惯：我冥想10分钟。

触机：我晚上睡觉时。

不想要的习惯

列出三个你目前想改变的习惯，并找出习惯的触机。例如：

习惯：我不饿也吃零食。

触机：当我感觉无聊或孤独时。

[1] W.James, Talks to Teachers on Psycholog y and to Students on Some Insights of Life’s Ideals, Cambridge, Massachusetts: Harvard University Press, 1983 (first published 1916).

[2] W.Wood, J.M.Quinn & D.A.Kashy,‘Habits in everyday life: thought, emotion, and action’, Journal of Personality and Social Psycholog y, 2002, vol.83, no.6, pp.1281-97, ＜pubmed.ncbi.nlm.nih.gov/12500811＞; B.Veazie,‘Foundation principles: keys to success of a behavioural-based safety initiative’, Professional Safety, 1999, vol.44, no.4, p.24.

[3] D.O.Hebb, The Organization of Behavior: A Neuropsychological Theory, New York: Wiley, 1949.

[4] S.Orbell & B.Verplanken,‘The automatic component of habit in health behavior: habit as cue-contingent automaticity’, Health Psycholog y, 2010, vol.29, no.4, 374-83, ＜pubmed.ncbi.nlm.nih.gov/20658824＞.

[5] S.Orbell & B.Verplanken,‘The strength of habit’, Health Psycholog y Review, 2015, vol.9, no.3, pp.311-17, ＜tandfonline.com/doi/abs/10.1080/17437199.2014.992031?journalCode=rhpr20＞.

[6] F.E.Linnebank, M.Kindt & S.de Wit,‘Investigating the balance between goal-directed and habitual control in experimental and real-life settings’, Learning and Behavior, 2018, vol.46, pp.306-19, ＜link.springer.com/article/10.3758/s13420-018-0313-6＞.

[7] B.Gardner, C.Abraham, P.Lally et al.,‘Towards parsimony in habit measurement: testing the convergent and predictive validity of an automaticity subscale of the Self-Report Habit Index’, International Journal of Behavioral Nutrition and Physical Activity, 2010, vol.9, no.102, ＜ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-9-102＞.