Day 223: On Clear Cues and Rewards

第223天：关于明确提示和奖励

People who have successfully started new exercise routines show they are more likely to stick with a workout plan if they choose a specific cue, such as running as soon as they get home from work, and a clear reward, such as a beer or an evening of guilt-free television.

那些成功养成新的锻炼习惯的人表明，如果他们设定了一个明确的提示，比如下班后一回家就去跑步，以及一个明确的奖励，比如一杯啤酒或看一晚没有负罪感的电视，他们就更有可能坚持锻炼计划。

—Charles Duhigg

According to bestselling author Charles Duhigg, a habit consists of a cue (a signal to perform a habit), a routine (action), and a reward for engaging in the habit. This loop, when repeated over and over again, creates an automatic behavior.

畅销书作家查尔斯-杜希格（Charles Duhigg）认为，习惯由提示（行动的信号）→行动→奖励共同组成。

这一循环反复进行，就能养成一种自动行为。

When creating new habits, make sure that you have clear cues and rewards. This will help you introduce new routines with less resistance.

在养成新习惯时，确保有明确的提示和奖励。

这将帮助你在养成新习惯时减少阻力。

For example, if you want to start running every morning, keep your running shoes by your bed and before you leave, put your coffee mug on the table in the kitchen so that when you get back, coffee will serve as a reward for a job well done.

例如，如果你想养成每天早上跑步的习惯，就把跑鞋放在床边，离开前把咖啡杯放在厨房的桌子上，这样当你回来时，咖啡就会成为你完成任务的奖励。

One thing to be aware of is that your reward can’t undo the benefits of the habit. If you want to reward yourself for exercising by eating a giant pizza, you’ll be taking one step forward and two steps back each time you engage in such a habit loop.

需要注意的一点是，你的奖励不能抵消习惯带来的好处。

如果你想通过吃一个大披萨来奖励自己的锻炼，那么每次你都会在这样的习惯循环中前进一步，后退两步。

Instead, think of a healthier, less-caloric reward — a smoothie, some nuts, a piece of fruit — or something that has nothing to do with eating, such as an hour spent reading a book, watching your favorite TV series, or taking a long bath. Please note that in the beginning a new habit like jogging in the morning can be unpleasant, but with time the action itself can be a reward (a workout can produce a feel-good endorphin rush).

取而代之的是想一个更健康、热量更低的奖励——一杯冰沙、一些坚果、一片水果——或者一些与吃无关的事情，比如花一个小时看书、看你最喜欢的电视剧或洗一个长澡。

请注意，一开始养成晨跑这样的新习惯可能会让人感到不愉快，但随着时间的推移，这个动作本身就会成为一种奖励（锻炼可以产生令人感觉良好的内啡肽）。

Some effective cues include: another habit (like engaging in a positive habit after you finish brushing your teeth), a certain place (like getting back home after work and immediately sitting down to work on your side business for an hour), or a certain time (each day at 6 p.m. you spend fifteen minutes stretching).

一些有效的提示包括：另一个习惯（比如刷完牙后养成一个积极的习惯）、特定的地点（比如下班回家后立即坐下来为自己的副业工作一个小时）或特定的时间（每天下午 6 点花 15 分钟做伸展运动）。