Atomic Habits (Part 1: Chapter 1-10) 教我們如何建立習慣的一本實用書
- Larry Chou
- Apr 7
- 32 min read
作者：James Clear
Chapter 1: The Surprising Power of Atomic Habits
原子習慣的驚人力量
Habits are the compound interest of self-improvement. Just as money multiplies through compound interest, the effects of your habits multiply as you repeat them day after day. They seem to make little difference on any given day and yet the impact they deliver over the months and years can be enormous.
習慣是自我成長的複利。正如金錢透過複利增長，你的習慣也會隨著日復一日的重複而倍增其影響。每天看起來微不足道，但隨著時間累積，其影響可以非常巨大。
Compound (複利的)
Compound gains result from small, consistent improvements.
複利的成果來自於持續且微小的進步。
Multiply (倍增)
Good habits multiply results over time.
好習慣會隨著時間倍增成果。
Repeat (重複)
Success comes from repeating small positive behaviors.
成功來自於重複小而正向的行為。
Deliver (產生)
Habits deliver long-term benefits that are not immediately obvious.
習慣帶來的長期好處往往在初期不易察覺。
Enormous (巨大的)
The long-term results of habits can be enormous.
習慣所帶來的長期成果可能是巨大的。
Even when you can’t see immediate progress, it doesn’t mean your efforts are wasted. The most powerful outcomes of any compounding process are delayed. You need to be patient.
即使你無法立即看到進展，也不代表你的努力白費。任何複利過程中最強大的成果，都是延遲出現的。你必須學會耐心。
Immediate (立即的)
We often expect immediate results, but growth is usually slow.
我們常期待立即成果，但成長通常是緩慢的。
Outcome (結果)
A tiny habit may eventually lead to a life-changing outcome.
微小的習慣最終可能帶來改變人生的結果。
Delayed (延遲的)
In compounding systems, benefits are usually delayed.
在複利系統中，益處通常會延後出現。
Patient (有耐心的)
Being patient is essential to let habits grow.
有耐心是讓習慣發揮作用的關鍵。
Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your fitness is a lagging measure of your exercise habits. You get what you repeat.
你的成果是你習慣的滯後指標。你的淨資產反映了你的財務習慣，你的體能反映了你的運動習慣。你所得到的，其實正是你一再重複的行為。
Lagging (滯後的)
Lagging indicators show the results of past behavior.
滯後指標反映過去行為的結果。
Measure (衡量)
Habits are the best way to measure real priorities.
習慣是衡量真正優先事項的最佳方式。
Net worth (淨資產)
Your net worth is built through consistent financial choices.
你的淨資產是透過穩定的財務決策累積而來。
Repeat (重複)
You become what you consistently repeat.
你會成為你持續重複行為的產物。
Too often, we convince ourselves that massive success requires massive action. Whether it is losing weight, building a business, writing a book, or winning a championship, we put pressure on ourselves to make some earth-shattering improvement that everyone will talk about.
我們太常誤以為，要成功就必須付出龐大行動。無論是減重、創業、寫書，或是奪冠，我們總是逼自己做出驚天動地的成果，好讓別人刮目相看。
Convince (說服)
We must convince ourselves that small steps work.
我們必須說服自己，相信小步驟也能產生改變。
Massive (巨大的)
Massive actions are often less effective than consistent ones.
巨大的行動往往不如穩定的小步驟有效。
Championship (冠軍榮耀)
People admire the championship but forget the practice behind it.
人們讚嘆冠軍榮耀，卻忽略背後的苦練。
Earth-shattering (驚天動地的)
We think success needs to be earth-shattering to be meaningful.
我們誤以為成功必須是驚天動地才有意義。
But it’s the tiny changes that are not immediately visible which end up delivering the biggest impact. You don’t need to make big changes to achieve big results. If you get just 1% better each day, you'll end up thirty-seven times better by the end of the year.
但真正帶來巨大影響的，往往是那些一開始看不到效果的微小改變。你不需要劇變才能取得重大成果。若每天進步 1%，一年後你將提升至原本的 37 倍。
Visible (可見的)
Small habits may not be visible at first.
小習慣一開始可能不易察覺。
Impact (影響)
The biggest impact comes from sustained small changes.
最大的影響來自持續的微小變化。
Achieve (達成)
You can achieve significant results through minor daily progress.
你可以透過每天微小進步達成顯著成就。
Key Points
習慣就像複利，初期影響微小，長期效果驚人
最強大的成果通常是延遲出現的，需要耐心累積
你所得到的成果是你日常習慣的反映
不需劇變，只要每天進步 1%，一年後會有巨大提升
小習慣才是真正會撼動人生的關鍵力量
英文檢定綜合題目
What is the main idea of this chapter?
A. Big success only comes from massive actions
B. Habits don’t affect long-term results
C. Small improvements compound over time
D. You should wait until you see results to keep going
Answer: C
解析： 本章重點在於「微小習慣的複利效應」，強調長期累積的力量。
---
Which of the following best describes a 'lagging measure'?
A. A result that comes immediately after an action
B. A prediction based on future habits
C. An outcome that reflects past behavior
D. A habit that is too small to measure
Answer: C
解析： 文中指出成果是習慣的滯後指標，反映的是過去的行為。
---
Which sentence uses the word 'compound' correctly?
A. She compound her schedule with more breaks.
B. They compound interest by removing money.
C. Success compounds through repeated effort.
D. He compound his work with fewer tasks.
Answer: C
解析： 正確用法為 "compound" 表示「累積、增長」，符合複利概念。
---
Mindset Sentence Transformation
Original: “I don’t see results yet, so this habit isn’t working.”
→ 用 growth mindset 改寫：
Answer: “Even if I don’t see results yet, I know progress is happening slowly.”
解析： 成長型思維強調過程與長期觀察，不以短期結果評斷努力。
Chapter 2: How Your Habits Shape Your Identity (and Vice Versa)
你的習慣如何形塑你的身份（反之亦然）
Behavior that is incongruent with the self will not last. You may want better results, but if your identity doesn’t change, it’s hard to maintain habits. True behavior change is identity change. You might start a habit because of motivation, but you’ll only stick with it when it becomes part of your identity.
與自我認同不一致的行為無法長久。你可能想要更好的成果，但若身份認同沒有改變，習慣也很難持續。真正的行為改變，其實是身份的改變。你可能因動機開始某個習慣，但只有當它變成你身份的一部分時，你才會持之以恆。
Incongruent (不一致的)
Incongruent actions will always feel forced.
不一致的行為總會讓人感覺不自然。
Identity (身份認同)
Real change happens when your habits reflect your identity.
當習慣反映出你的身份時，才是真正的改變。
Motivation (動機)
Motivation can start a habit, but not sustain it.
動機可以啟動習慣，但無法讓它持久。
Maintain (維持)
You must maintain habits through identity alignment.
你必須透過認同的契合來維持習慣。
Stick with (堅持)
People stick with habits that align with who they believe they are.
人們會堅持那些與自身認同一致的習慣。
Changing your habits is challenging for two reasons: we try to change the wrong thing, and we try to change the habit the wrong way. There are three layers of behavior change: outcomes, processes, and identity. Most people focus on the outcome, but the most powerful level is identity change.
改變習慣之所以困難，有兩個原因：我們改錯了對象，也用錯了方法。行為改變有三個層次：結果、過程與身份。大多數人專注於結果，但真正強大的改變來自身份的轉變。
Challenging (困難的)
Changing long-term behavior is challenging without inner change.
若內在沒有改變，要改變長期行為會很困難。
Layer (層次)
Identity is the deepest layer of behavioral change.
身份是行為改變中最深層的層次。
Outcome (結果)
Focusing only on outcomes can lead to frustration.
只關注結果會讓人挫折感加重。
Process (過程)
Sustainable change requires focusing on the process.
要有可持續的改變，需專注於過程。
The goal is not to read a book, but to become a reader. The goal is not to run a marathon, but to become a runner. Habits matter because they reinforce who you are. Every action is a vote for the person you want to become.
你的目標不只是讀完一本書，而是成為一位讀者。目標不只是跑完馬拉松，而是成為一位跑者。習慣之所以重要，是因為它們會強化你是誰。每一個行動，都是你為自己所投下的一張身份選票。
Reinforce (強化)
Habits reinforce identity through repetition.
習慣透過重複來強化身份。
Matter (重要)
Habits matter because they shape your sense of self.
習慣之所以重要，是因為它們塑造你的自我意識。
Vote (投票)
Each choice is a vote for the type of person you wish to be.
每個選擇都是你希望成為的那種人的一票。
Rather than focusing on what you want to achieve, focus on who you wish to become. Build identity-based habits by deciding the type of person you want to be and proving it to yourself with small wins.
與其專注在你想完成什麼，不如專注於你想成為誰。建立身份型習慣的方式是，先決定你想成為怎樣的人，再用一次次小小的成功證明給自己看。
Achieve (達成)
Achievement is a byproduct of consistent identity-based behavior.
成就是穩定且與身份一致行為的副產品。
Decide (決定)
You must consciously decide who you want to become.
你必須有意識地決定你想成為誰。
Prove (證明)
Small actions are how you prove your identity to yourself.
你透過微小行動向自己證明你的身份。
Small wins (小成功)
Small wins build trust in the new identity.
小成功能建立對新身份的信任。
Key Points
習慣改變的關鍵是身份轉變，而不只是結果改變
真正持久的習慣，來自於與自我認同的一致
行為改變有三層：結果 → 過程 → 身份，身份層次最根本
每一個行為都是向理想身份投下的一票
要從“我是這樣的人”開始，而非“我想達成這個目標”
英文檢定綜合題目
Why do most habits fail to stick, according to this chapter?
A. They are not exciting enough
B. They are not tied to identity
C. They are not big enough
D. They are not part of a reward system
Answer: B
解析： 本章強調習慣之所以難以維持，是因為它們與個人身份無法產生連結。
---
Which of the following is NOT one of the three layers of behavior change?
A. Outcome
B. Process
C. Motivation
D. Identity
Answer: C
解析： 三個層次是結果、過程、身份。動機並非主要層次，而是短暫的啟動點。
---
Which statement best describes the relationship between habits and identity?
A. Identity is created only after success
B. Habits shape identity over time
C. Habits come from natural talent
D. Identity is unrelated to repeated actions
Answer: B
解析： 習慣會逐漸形塑身份，作者強調每個行為都是對未來自我的“投票”。
---
Mindset Sentence Transformation
Original: “I failed to stick with my running habit.”
→ 用 growth mindset 改寫：
Answer: “I didn’t stick with my running habit yet, but I’m still becoming a runner.”
解析： 成長型思維不以失敗定義自己，而是相信自己仍在變化的過程中。
Chapter 3: How to Build Better Habits in 4 Simple Steps
四個簡單步驟建立更好的習慣
All habits follow the same four-step pattern: cue, craving, response, and reward. This loop is the backbone of every habit, and it helps explain why habits form and how they can be changed.
所有的習慣都遵循相同的四個步驟：提示、渴望、反應、獎賞。這個循環是每個習慣的核心結構，也幫助我們理解習慣如何形成、又該如何改變。
Pattern (模式)
Habits follow a repeatable pattern.
習慣遵循可重複的模式。
Cue (提示)
The cue triggers the brain to start a behavior.
提示會觸發大腦啟動某個行為。
Craving (渴望)
A craving provides the motivational force behind a habit.
渴望是驅動習慣的動力來源。
Response (反應)
The response is the actual behavior you perform.
反應就是你實際做出的行為。
Reward (獎賞)
Rewards reinforce the habit loop.
獎賞會強化整個習慣循環。
Backbone (支柱、主幹)
This four-step loop is the backbone of behavioral design.
這四步驟是行為設計的核心結構。
The cue is what triggers your brain to initiate a behavior. It is a bit of information that predicts a reward. Without a cue, there is no behavior. Cues can be visual, emotional, or situational.
提示是引發大腦啟動行為的訊號。它是一段能預示獎賞的資訊。若沒有提示，行為便不會開始。提示可能是視覺上的、情緒上的，或情境上的。
Trigger (觸發)
Triggers prompt you to begin a habit.
觸發因素會促使你開始一個習慣。
Initiate (啟動)
Cues initiate the start of the habit loop.
提示會啟動習慣循環的第一步。
Predict (預測)
The brain responds to cues that predict rewards.
大腦會對能預測獎賞的提示產生反應。
Situational (情境的)
Habits are often tied to situational cues.
習慣往往與特定情境提示有關。
The craving is the motivational force. It's not the habit itself you crave, but the change in state it delivers. Smokers don’t crave cigarettes—they crave the feeling of relief they provide. You don't crave brushing your teeth; you crave a clean mouth.
渴望是驅動行為的動力。你渴望的並不是行為本身，而是它帶來的狀態轉變。吸菸者不是渴望香菸，而是渴望香菸帶來的放鬆感。你不是渴望刷牙，而是渴望清爽的口氣。
Motivational (動機的)
Cravings are the motivational force of a habit.
渴望是習慣中的動機力量。
State (狀態)
We pursue habits to reach a desired state.
我們透過習慣達到渴望的狀態。
Relief (緩解)
People often crave relief from discomfort.
人們常渴望從不適中獲得緩解。
The response is the actual habit you perform. It depends on your ability and how motivated you are. If a behavior requires too much effort, you’re less likely to do it. This is why simplicity matters in habit design.
反應是你實際執行的行為。它取決於你的能力以及你有多大的動力。如果一個行為太費力，你就不太可能去做。這也是為什麼「簡單」在習慣設計中至關重要。
Perform (執行)
You perform a behavior in response to a cue and craving.
你會根據提示與渴望執行某個行為。
Ability (能力)
Your ability determines whether the habit is sustainable.
你的能力決定了這個習慣能否持續。
Effort (努力、費力程度)
Lower-effort habits are more likely to stick.
越不費力的習慣越容易持續下去。
Simplicity (簡單性)
Simplicity increases the chance of habit adoption.
越簡單的設計，越能促進習慣建立。
The reward is the end goal of every habit. It satisfies your craving and teaches your brain which actions are worth remembering in the future. Rewards close the feedback loop and complete the habit cycle.
獎賞是每個習慣的最終目的。它滿足了你的渴望，也讓大腦記住這些行為是值得重複的。獎賞使回饋循環得以完成，習慣回路才算結束。
Satisfy (滿足)
Rewards satisfy the craving that initiated the loop.
獎賞能夠滿足一開始產生的渴望。
Feedback (回饋)
Rewards act as feedback for future behavior.
獎賞是對未來行為的回饋機制。
Cycle (循環)
A habit is a complete cycle from cue to reward.
習慣是一個從提示到獎賞的完整循環。
Key Points
所有習慣都包含四個步驟：提示、渴望、反應與獎賞
提示是觸發行為的起點，常來自情境或感官
渴望是行為的動力來源，背後追求的是某種狀態變化
行為必須簡單可執行，才能轉化為穩定習慣
獎賞完成整個習慣循環，讓大腦記住這個行為並願意重複
英文檢定綜合題目
Which of the following is NOT one of the four steps in the habit loop?
A. Cue
B. Craving
C. Discipline
D. Reward
Answer: C
解析： 本章提及的四步驟為 cue, craving, response, reward，選項 C 不屬於其中。
Why is craving essential in a habit loop?
A. It creates the actual behavior
B. It gives the cue its meaning
C. It makes the response unnecessary
D. It acts as the reward
Answer: B
解析： 渴望是賦予提示意義的關鍵，它是你大腦願意行動的動力來源。
What increases the likelihood that a response becomes a habit?
A. High difficulty
B. Long-term rewards
C. Minimal effort
D. Complex routines
Answer: C
解析： 越簡單的反應越容易形成習慣，因為人類傾向避免費力行為。
Mindset Sentence Transformation
Original: “I keep failing to build good habits.”
→ 用 growth mindset 改寫：
Answer: “I’m still learning how to build better habits, one small step at a time.”
解析： 成長型思維強調持續學習與不斷實驗，並相信過程中的進步。
Chapter 4: The Man Who Didn’t Look Right
那個看起來不對勁的人
Your brain is continuously analyzing your environment and noticing cues. This process is mostly automatic—you don’t consciously notice most of the signals that guide your behavior. We learn to associate cues with outcomes through experience, and over time, this becomes intuition.
你的大腦不斷地分析環境並察覺提示。這個過程大多是自動化的——你並不會有意識地察覺大多數引導你行為的訊號。我們透過經驗學會將提示與結果連結，久而久之，這就變成了直覺。
Analyze (分析)
Your brain analyzes the environment to detect behavior cues.
你的大腦會分析環境以找出行為提示。
Consciously (有意識地)
Most cues are processed without you consciously noticing.
大多數提示在你未察覺的情況下被處理。
Associate (連結)
We associate certain cues with specific behaviors.
我們會將特定提示與特定行為做連結。
Outcome (結果)
Cues are powerful because they predict outcomes.
提示之所以強大，是因為它們預示某種結果。
Intuition (直覺)
Repeated experience turns recognition into intuition.
反覆的經驗會將察覺轉化為直覺。
The chapter opens with a story about a paramedic who sensed something was wrong with a man at a gathering, even though the man showed no visible symptoms. It was later discovered that he had an internal hemorrhage. The paramedic’s intuition was built from years of exposure to subtle cues.
本章開頭描述一位救護人員在聚會中察覺某位男子「看起來不對勁」，雖然該男子沒有明顯症狀。後來證實他體內出血。這位救護人員的直覺，是多年累積對微妙線索的敏感所建立的。
Paramedic (救護人員)
Paramedics often develop intuition through experience.
救護人員常因經驗累積而建立直覺。
Symptom (症狀)
Not all medical issues show obvious symptoms.
並非所有醫療問題都有明顯症狀。
Internal (體內的)
The man had an internal injury that wasn’t visible.
該男子有一處不易察覺的體內傷害。
Hemorrhage (出血)
An internal hemorrhage can be deadly if unnoticed.
若未察覺，體內出血可能致命。
Subtle (細微的)
Experts learn to detect subtle warning signs.
專家能夠辨識細微的警示訊號。
Your habits begin with a cue, and the more specific and consistent the cue, the easier it is to develop a habit. Habits often form in response to your environment—not from a conscious decision. If your surroundings offer a clear cue, the behavior is more likely to happen.
習慣始於提示，且提示越明確、越一致，習慣就越容易建立。習慣往往是環境的反應，而非刻意決定。當你的環境提供了明確提示，行為就更可能發生。
Specific (具體的)
Specific cues are easier for the brain to recognize.
具體的提示較容易被大腦辨識。
Consistent (一致的)
Consistency reinforces the cue-behavior link.
一致性會強化提示與行為間的連結。
Response (反應)
Habits form as a response to regular environmental inputs.
習慣是對固定環境刺激的反應所形成的。
Decision (決定)
Many habits happen without conscious decision-making.
許多習慣的養成並非出自有意識的決定。
Surroundings (周遭環境)
Your surroundings constantly shape your habits.
你的習慣不斷受到環境的塑造。
Environment is the invisible hand that shapes human behavior. Small changes in context can lead to dramatically different choices. If you want to build better habits, the key is to design your environment to support the behavior you want.
環境是形塑人類行為的無形之手。微小的情境改變，可能導致截然不同的選擇。如果你想培養更好的習慣，關鍵就在於設計出有助於支持該行為的環境。
Invisible (無形的)
The influence of the environment is often invisible but powerful.
環境的影響常常是無形但強而有力的。
Context (情境)
Changing context can drastically change behavior.
情境的改變會大幅改變行為。
Behavior (行為)
Every behavior has an environmental cue behind it.
每個行為背後都隱藏著一個環境提示。
Key Points
大腦會自動化分析提示，並與結果連結，久而久之變為直覺
專家的「直覺」來自長年觀察細微提示的經驗累積
習慣大多源自環境提示，而非純粹意志力
設計一個有利於新習慣的環境，是建立長久習慣的關鍵
改變環境比改變意志力更有效
英文檢定綜合題目
According to this chapter, what is the most reliable way to shape behavior?
A. Using more willpower
B. Changing your personality
C. Designing your environment
D. Increasing your motivation
Answer: C
解析： 本章強調環境是形塑行為的關鍵因素，微小的環境設計能帶來重大改變。
What is the role of 'cue' in the habit loop?
A. It prevents bad habits
B. It determines the reward
C. It triggers the habit to start
D. It creates the craving
Answer: C
解析： 提示（cue）是習慣循環的起點，負責觸發行為的開始。
Why did the paramedic know something was wrong with the man?
A. He saw clear medical symptoms
B. He had prior medical records
C. He followed a standard checklist
D. He sensed subtle cues from experience
Answer: D
解析： 救護人員靠的是多年經驗累積的直覺與對細微提示的察覺。
Mindset Sentence Transformation
Original: “I just need more willpower to change my habits.”
→ 用 growth mindset 改寫：
Answer: “Instead of relying only on willpower, I can shape my environment to support new habits.”
解析： 成長型思維不僅強調意志力，更看重系統性環境設計來支持改變。
Chapter 5: The Best Way to Start a New Habit
建立新習慣的最佳方式
The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become. Once you understand your identity, you can use a simple plan to put that identity into action: implementation intention.
改變習慣最有效的方法，不是從你想達成的目標出發，而是從你想成為誰開始。一旦你清楚自己的身份認同，就能透過一個簡單的計劃把它實踐出來——那就是「執行意圖」。
Effective (有效的)
Effective strategies focus on identity, not just goals.
有效的策略著重於身份，而不僅僅是目標。
Implementation (執行)
Implementation is the bridge between intention and action.
執行是意圖與行動之間的橋樑。
Intention (意圖)
Clear intention improves follow-through on new habits.
明確的意圖能提高新習慣的完成率。
One useful technique is to use an “implementation intention” formula: _“I will [behavior] at [time] in [location].”_ This turns vague hopes into concrete plans. For example: “I will meditate for one minute at 7 a.m. in my kitchen.”
一個實用技巧是使用「執行意圖」的公式：_「我會在［時間］於［地點］進行［行為］。」_ 這能把模糊的願望轉化為具體的行動。例如：「我會在早上七點在廚房冥想一分鐘。」
Formula (公式)
A formula gives structure to vague intentions.
公式能讓模糊的意圖具體化。
Vague (模糊的)
Vague goals lead to vague results.
模糊的目標只會帶來模糊的成果。
Concrete (具體的)
Concrete actions increase the chance of success.
具體的行動能提高成功的機率。
Meditate (冥想)
Meditating regularly helps build mindfulness habits.
定期冥想有助於建立正念習慣。
Many people think they lack motivation when what they really lack is clarity. You don’t need more willpower; you need a clear plan. The implementation intention helps you make decisions ahead of time and reduce the friction of starting.
許多人以為自己缺乏動力，但其實他們真正缺的是清晰度。你不需要更多的意志力，而是需要一個明確的計畫。「執行意圖」能幫你事先做決定，減少開始的阻力。
Clarity (清晰度)
Clarity removes uncertainty and makes action easier.
清晰能消除不確定，讓行動更容易。
Willpower (意志力)
You don’t need more willpower if you have better systems.
若你有更好的系統，就不需要更多意志力。
Friction (阻力)
Lowering friction makes habit formation smoother.
降低阻力能讓習慣建立更加順利。
Another technique is called habit stacking. You pair a new habit with an existing one. For example: “After I brush my teeth, I will meditate for one minute.” This leverages your current routines to build new ones.
另一個技巧叫做「習慣疊加」，你將新習慣與原有習慣結合。例如：「我刷完牙後會冥想一分鐘。」這種方法利用你已有的日常，來建構新的行為模式。
Stacking (疊加)
Habit stacking connects new actions to existing routines.
習慣疊加是把新行為與既有行程連結。
Pair (配對)
Pairing habits makes them easier to remember.
將習慣配對可以幫助記憶與執行。
Leverage (善用)
Leverage existing habits to create new momentum.
善用既有習慣能創造新的推力。
Routine (日常習慣)
Routines form the foundation for new behaviors.
日常習慣是新行為的根基。
Key Points
培養習慣最有效的方式是從「你想成為誰」出發
「執行意圖」公式能將模糊願望轉化為可操作的具體行動
你不缺動力，你缺的是清晰與結構
習慣疊加是一種強大的策略，能讓新習慣自然融入現有生活
重點不在意志力，而在於是否有設計好可執行的計畫
英文檢定綜合題目
What is the purpose of an implementation intention?
A. To boost motivation
B. To make habits more fun
C. To plan a habit with time and location
D. To rely on strong willpower
Answer: C
解析： 執行意圖是一種具體化策略，幫助你用時間與地點計畫好習慣行為。
---
What problem does habit stacking help solve?
A. Lack of good routines
B. Forgetting new habits
C. Overcomplicating habits
D. Doing too many habits at once
Answer: B
解析： 習慣疊加能讓新習慣「掛靠」在既有習慣上，幫助記得並持續下去。
---
Which sentence correctly uses the habit stacking strategy?
A. I will work out sometime this week.
B. After I eat lunch, I will walk for ten minutes.
C. I might try journaling later.
D. I will read if I feel like it.
Answer: B
解析： 正確的習慣疊加策略是「在某個既有行為後，執行新行為」。
---
Mindset Sentence Transformation
Original: “I always forget to follow my new habits.”
→ 用 growth mindset 改寫：
Answer: “I can design a clear plan and link my new habit to something I already do.”
解析： 成長型思維鼓勵調整方法，而非責怪自己，透過策略改善結果。
Chapter 6: Motivation Is Overrated; Environment Often Matters More
動力被高估了，環境才是真正的關鍵
Many people believe they need more motivation to build better habits, but what they really need is a better environment. The environment is the invisible hand that shapes behavior. If your surroundings make a good habit easy, you’ll likely stick with it.
許多人以為他們需要更多的動力來建立更好的習慣，但他們真正需要的其實是更好的環境。環境是形塑行為的無形之手。如果你的環境讓好習慣變得輕鬆可行，你更可能持之以恆。
Overrated (被高估的)
Motivation is often overrated in habit formation.
動力在習慣建立中的角色常被高估。
Invisible (無形的)
Environmental influence is often invisible but powerful.
環境的影響通常無形但極具力量。
Surroundings (周遭環境)
Your surroundings either help or hinder your behavior.
你的周遭環境要嘛幫助你，要嘛阻礙你。
Stick with (堅持)
You stick with habits that fit your environment.
當習慣符合環境時，你會更容易堅持。
Small changes in your environment can lead to big changes in behavior. You don’t need to rely on motivation if your environment is well-designed. For example, placing a book on your pillow reminds you to read before bed.
微小的環境變化可以帶來行為上的巨大改變。如果你的環境設計得當，你根本不需要太多動力。例如，把一本書放在枕頭上會提醒你睡前閱讀。
Lead to (導致)
Environmental tweaks can lead to lasting change.
環境的微調可以帶來長期改變。
Rely (依賴)
Good design means you don’t have to rely on willpower.
良好的設計可以讓你不必依賴意志力。
Remind (提醒)
Your environment can remind you to act in a desired way.
環境能不斷提醒你採取期望的行為。
Environment design is powerful because it works even when you’re not thinking. If healthy food is visible, you’ll eat more of it. If your phone is next to your bed, you’ll probably scroll late at night. Behavior is a response to environmental cues.
環境設計之所以強大，是因為它在你不察覺時也能發揮作用。如果健康食物在眼前，你會吃得比較多；如果手機放在床邊，你很可能會滑到很晚。行為是對環境提示的反應。
Scroll (滑動)
If your phone is nearby, you’ll scroll without noticing.
如果手機在旁邊，你會不自覺地滑動它。
Response (反應)
Every behavior is a response to a cue.
每個行為都是對提示的反應。
One of the most practical ways to improve habits is to redesign your spaces. For instance, if you want to practice guitar, keep your guitar in the center of the room. Make the cues obvious and the habits convenient.
改善習慣最實用的方法之一就是重新設計你的空間。例如，如果你想練吉他，就把吉他放在房間中央。讓提示明顯，讓習慣變得方便可行。
Practical (實用的)
Practical habit strategies rely on space redesign.
實用的習慣策略仰賴空間再設計。
Redesign (重新設計)
Redesigning your environment helps install better habits.
重新設計環境有助於建立更好的習慣。
Obvious (明顯的)
The more obvious the cue, the more likely you’ll act.
提示越明顯，你越可能採取行動。
Convenient (方便的)
Convenient habits are easier to repeat.
方便的習慣更容易重複執行。
Key Points
動力並非建立習慣的關鍵，環境才是
微小的空間變化能大幅改變你的行為
行為多半來自對環境提示的下意識反應
當好習慣的提示顯而易見時，成功的機率更高
設計環境的原則：讓好習慣方便執行、讓壞習慣難以發生
英文檢定綜合題目
According to this chapter, what matters most in building a habit?
A. High energy levels
B. Motivation
C. Environment
D. Time of day
Answer: C
解析： 本章明確指出環境比動力更重要，是塑造習慣的核心。
---
Which of the following is an example of using the environment to build a habit?
A. Telling your friends about your goal
B. Keeping a guitar in the center of the room
C. Watching motivational videos
D. Setting a weekly alarm
Answer: B
解析： 把吉他放在房間中央是環境設計的一種，能強化習慣的執行。
---
Why is making cues obvious important?
A. It reduces the need for reminders
B. It increases the reward value
C. It helps you ignore distractions
D. It trains your willpower
Answer: A
解析： 明顯的提示能讓你不需要依賴額外的提醒，促使自動化行動。
---
Mindset Sentence Transformation
Original: “I’m not motivated enough to build this habit.”
→ 用 growth mindset 改寫：
Answer: “I can redesign my environment to make this habit easier to start.”
解析： 成長型思維會從改變外部條件著手，而不是埋怨內在缺乏動力。
Chapter 7: The Secret to Self-Control
自我控制的祕密
Most people think they lack motivation when what they really lack is clarity. But even when people are clear about what they want, they often struggle because their environment exposes them to too many temptations. Self-control is not about being strong enough to resist, but about reducing the need for resistance in the first place.
大多數人以為自己缺乏動力，但其實真正缺乏的是清晰的方向。不過，即便人們對自己的目標非常明確，他們依然常常受挫，因為所處的環境充滿誘惑。自我控制的關鍵並不在於意志力夠不夠強，而在於如何降低對抗誘惑的需求。
self-control (自我控制)
Self-control is less about willpower and more about design.
自我控制更多是設計問題，而不是意志力問題。
clarity (清晰)
You need clarity to know what you’re aiming for.
你需要清晰的方向才能知道自己的目標是什麼。
struggle (掙扎)
Many people struggle to maintain good habits in tempting environments.
許多人在誘惑環境中難以維持良好習慣。
expose (暴露於)
Being exposed to unhealthy food makes dieting harder.
暴露在不健康的食物面前會讓節食變得更困難。
temptation (誘惑)
Temptation is stronger when your surroundings support it.
當環境充滿誘惑時，你更難抵抗。
resistance (抵抗)
The goal is to reduce resistance by changing your surroundings.
目標是透過改變環境來降低內在的抵抗。
In one study, researchers found that people who seemed to have high self-control weren’t resisting temptation more often—they simply faced temptation less frequently. Their lives were structured in ways that removed the need for discipline.
有一項研究發現，那些看起來自制力很強的人，並不是更常去對抗誘惑，而是他們面對誘惑的次數更少。他們的生活方式本身就降低了需要自律的頻率。
frequently (頻繁地)
He checks his phone frequently, which ruins his focus.
他經常查看手機，這破壞了他的專注力。
structured (結構化的、有計畫的)
Her day is structured to minimize stress.
她的一天安排得很有計劃，以減少壓力。
discipline (自律)
He didn’t need much discipline because the distractions were gone.
他不需要太多自律，因為誘惑已經被排除了。
Your habits are often a byproduct of your environment. If you want to have more self-control, design an environment where you are less tempted. Remove the junk food from your kitchen. Don’t keep your phone in your bedroom. Make good habits the path of least resistance.
你的習慣往往是環境的產物。如果你想提升自我控制能力，應該打造一個讓你較少受誘惑的環境。比如，把垃圾食物清出廚房；不要在臥室放手機；讓好習慣成為最輕鬆、最順的選擇。
byproduct (副產品)
Habits are often a byproduct of the space you live in.
習慣往往是你所處環境的副產品。
junk food (垃圾食物)
He stocked his fridge with junk food and failed his diet.
他冰箱裡塞滿了垃圾食物，結果節食失敗。
least resistance (最少阻力)
The brain chooses the path of least resistance.
大腦會選擇阻力最小的路徑。
Key Points
自我控制的關鍵不在於意志力，而在於環境設計
高自制力者實際上是減少了接觸誘惑的頻率
習慣的形成是環境與設計的副產品
打造一個減少誘惑、降低摩擦力的環境更為有效
讓「好習慣」成為最容易執行的選項
英文檢定綜合題目
What does the author say is the *true* secret to self-control?
A. Stronger motivation
B. Better time management
C. Reducing exposure to temptation
D. Daily meditation practice
Answer: C
解析：作者指出真正的自我控制來自於減少面對誘惑的機會，而不是單純加強意志力或時間管理。
Mindset Sentence Transformation
Original: “He needs to resist temptation to succeed.”
Revised: “He needs to avoid temptation to succeed.”
解析：句型從強調「意志力抵抗」轉為「環境設計避免」，呼應本章核心思想。
Chapter 8: How to Make a Habit Irresistible
如何讓習慣變得無法抗拒
Why do some behaviors stick while others don’t? The answer lies in dopamine, a neurotransmitter that plays a central role in craving, motivation, and habit formation. You don’t just experience pleasure when you receive a reward—you also get a dopamine spike when you anticipate it. This anticipation is what drives you to act.
為什麼有些行為能養成習慣，而有些卻不能？關鍵在於「多巴胺」，這是一種與渴望、動力和習慣建立密切相關的神經傳導物質。你不只是因為得到獎勵而感到快樂，在「預期」獎勵的過程中也會產生多巴胺的高峰，而這正是驅動你行動的力量。
dopamine (多巴胺)
Dopamine fuels the anticipation of a reward.
多巴胺讓人對獎勵充滿期待。
neurotransmitter (神經傳導物質)
Dopamine is a neurotransmitter involved in motivation.
多巴胺是一種參與動機形成的神經傳導物質。
craving (渴望)
Craving is often stronger than the pleasure itself.
渴望往往比真正得到的快樂還要強烈。
anticipate (預期、期待)
You release dopamine when you anticipate pleasure.
當你預期快樂時，大腦就會釋放多巴胺。
The most habit-forming products and experiences—like social media, video games, or gambling—leverage this loop of cue, craving, response, and reward. They create an environment where you’re constantly anticipating a little pleasure, keeping you engaged and returning.
最容易上癮的產品與體驗，例如社群媒體、電玩、或賭博，都是利用了「提示 → 渴望 → 反應 → 獎賞」這樣的迴圈。它們設計出一個不斷引發期待的環境，讓你持續被吸引並反覆回來。
leverage (善用、運用)
They leverage psychology to keep users engaged.
他們運用心理學來吸引用戶持續參與。
engaged (投入的)
Good design keeps users engaged for hours.
好的設計能讓使用者投入好幾個小時。
To build a habit, you can use temptation bundling—linking something you want to do with something you need to do. For instance, only allow yourself to watch your favorite show while exercising. This pairs an immediate reward with a long-term benefit.
想要成功養成習慣，可以試試「誘惑綁定法」：把你「想做的事」與「該做的事」連結起來。舉例來說，只允許自己在運動時看最喜歡的影集。這樣可以把即時獎勵和長期效益結合在一起。
temptation bundling (誘惑綁定)
Temptation bundling helps reinforce good habits.
誘惑綁定能幫助強化好習慣。
immediate (立即的)
Immediate rewards increase habit success.
立即性的獎勵可以提高習慣建立的成功率。
long-term (長期的)
Long-term benefits often need short-term motivation.
長期利益通常需要短期動機來驅動。
Key Points
多巴胺不只在得到獎勵時釋放，更在「預期」獎勵時就已啟動行動機制
習慣的本質是提示—渴望—反應—獎賞的循環
設計讓人持續投入的產品會激發預期快感而強化行為
利用「誘惑綁定」將享樂行為與應做行為配對，是提升自律的有效策略
Chapter 9: The Role of Family and Friends in Shaping Your Habits
家人與朋友如何影響你的習慣
The people you surround yourself with have a profound impact on your behavior. We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige).
你身邊的人會深刻影響你的行為。我們傾向模仿三類社交群體的習慣：親近者（家人與朋友）、多數人（所在群體）、以及權威者（有地位與聲望的人）。
surround (包圍、圍繞)
Surround yourself with people who have the habits you want to develop.
讓具有你想養成習慣的人圍繞你身邊。
impact (影響)
Their habits had a strong impact on his own behavior.
他們的習慣深深影響了他的行為。
imitate (模仿)
Children often imitate their parents’ routines.
孩子常模仿父母的日常習慣。
tribe (部落、群體)
Humans are wired to follow their tribe.
人類天生會追隨所屬群體。
prestige (聲望)
Prestige enhances the influence of certain individuals.
聲望會強化某些人的影響力。
One of the most effective things you can do to build better habits is to join a culture where your desired behavior is the normal behavior. New habits seem achievable when you see others doing them every day.
若想建立好習慣，其中一個最有效的方法就是加入一個將你渴望行為視為「常態」的文化圈。當你每天看到別人都在做這件事時，這個新習慣就會變得更容易實現。
effective (有效的)
Joining the right culture is an effective way to change.
加入對的文化是改變的有效方式。
desired (渴望的)
Surround yourself with people who share your desired identity.
與認同你理想身份的人為伍。
achievable (可實現的)
Seeing others succeed made the goal seem achievable.
看到別人成功，讓這個目標變得可以實現。
Your culture sets your expectations for what is “normal.” Surround yourself with people who have the habits you want to have yourself. You’ll rise together with the tribe.
文化會為你定義什麼是「正常」的行為。讓那些擁有你理想習慣的人圍繞在你身邊，你會與這個群體一同成長。
expectation (期待、期望)
Your environment shapes your expectations.
你的環境會影響你的期待。
rise (提升、成長)
You rise or fall with the people around you.
你會隨著周遭人的影響而成長或退步。
Key Points
習慣是社會性的行為，來自模仿、從眾與歸屬感
我們特別容易受到親近者、多數人、與權威者的影響
加入一個將「理想行為」視為常態的文化，有助於習慣養成
與具備你想要習慣的人相處，能提高你成功改變的機率
英文檢定綜合題目
1. What are the three types of social groups that influence our habits the most, according to the author?
A. Friends, enemies, and strangers
B. The successful, the rich, and the famous
C. The close, the many, and the powerful
D. Teachers, leaders, and celebrities
Answer: C
解析：本章明確指出影響習慣的三類群體為「親近者」、「多數人」、「有地位者」。
2. Why is it helpful to join a culture that already values your desired habits?
A. You can avoid thinking for yourself
B. The behavior becomes easier to maintain
C. You can rely solely on willpower
D. It ensures financial success
Answer: B
解析：當你所在的群體視某行為為常態時，該行為更容易內化成習慣，無需刻意抵抗。
3. According to the text, what does the term “tribe” refer to?
A. A group of relatives
B. A group of strangers
C. A group whose behaviors we tend to follow
D. A religious community
Answer: C
解析：「tribe」指的是我們所認同並傾向模仿其行為的群體。
4. What is the role of prestige in habit formation?
A. It discourages individuality
B. It weakens social pressure
C. It increases the influence of those who possess it
D. It only affects children
Answer: C
解析：擁有聲望（prestige）的人更容易影響他人，推動行為的模仿與傳播。
5. Mindset Sentence Transformation
Original: “She wanted to become more active, so she set a personal goal.”
Revised: “She wanted to become more active, so she joined a community that exercises daily.”
解析：改寫重點從個人設定轉向集體文化支撐，體現本章主題：「人會被環境與文化推動改變，而非單靠目標。」
Chapter 10: How to Find and Fix the Causes of Your Bad Habits
找出並修正壞習慣的根源
Bad habits are often the result of an unexamined environment or unresolved internal needs. If a behavior is consistently repeated, it's because it solves a problem, real or perceived. To change it, you must first identify what that habit is really doing for you.
壞習慣往往是來自未經檢視的環境，或未被解決的內在需求。如果某個行為反覆出現，那是因為它「解決了某個問題」——無論那個問題是真實的，還是你主觀認為的。要改變它，第一步是辨識這個習慣究竟幫你達成了什麼。
unexamined (未檢視的)
Unexamined patterns can silently shape your life.
未被檢視的模式會悄悄左右你的人生。
unresolved (未解決的)
Bad habits often stem from unresolved emotions.
壞習慣常源於未解決的情緒。
consistently (持續地)
He consistently avoided difficult conversations.
他總是持續逃避困難的對話。
perceived (主觀認為的)
We often react to perceived threats, not real ones.
我們常對主觀認定的威脅做出反應，而非真實威脅。
identify (辨識)
Identify what need your habit is trying to meet.
辨識你的習慣正在滿足什麼需求。
The cue is not always external. Sometimes it’s a feeling—boredom, loneliness, stress—that triggers the behavior. Many bad habits are attempts to address these emotional states. If you want to break a habit, you need to replace the need, not just the behavior.
提示不一定總是來自外部。有時候是某種內在感受——無聊、孤單、壓力——會觸發這些行為。許多壞習慣其實是用來應付這些情緒狀態的。如果你想改掉壞習慣，不能只換行為，而要從替代需求下手。
boredom (無聊)
He ate junk food out of boredom, not hunger.
他吃垃圾食物是因為無聊，而不是餓。
loneliness (孤單)
Scrolling social media was a response to loneliness.
滑社群媒體其實是在回應孤單感。
trigger (觸發)
That feeling of stress triggered his smoking habit.
那股壓力感觸發了他抽菸的習慣。
emotional (情緒的)
Many patterns are deeply emotional, not logical.
許多行為模式深受情緒驅動，而非邏輯。
replace (取代)
To change a habit, you must replace the feeling it satisfies.
要改變一個習慣，你得取代它滿足的情感。
You don’t eliminate a bad habit—you redirect it. You take the same cue and provide a new, healthier response. For example, if you feel stressed and normally reach for a cigarette, you might go for a short walk instead. The key is awareness and intention.
你不會「消除」壞習慣，而是重新導引它。你接受相同的提示，給它一個新的、比較健康的反應。比如，當你感到壓力大時，原本會抽菸，現在改成去散步。關鍵在於有「意識」與「意圖」。
eliminate (消除)
You rarely eliminate a habit—you outgrow it.
你很少能消除習慣，而是成長到不再需要它。
redirect (重新導向)
He redirected his impulse from eating to drawing.
他把衝動從吃東西轉移到畫畫。
awareness (意識)
Change starts with awareness of your patterns.
改變始於對自己模式的覺察。
intention (意圖)
Habits become meaningful when tied to intention.
當習慣與意圖相連時，才有力量。
Key Points
壞習慣通常源於未被覺察的情緒或未解的需求
不良行為的背後，其實是某種形式的「問題解決」
情緒（如無聊、壓力）本身也會是提示的一種
改變習慣的關鍵不在消除行為，而在於用新的反應重新導向
意識與意圖是改變的起點
英文檢定綜合題目
1. What is the author’s key message about bad habits?
A. They cannot be changed
B. They should be punished immediately
C. They often solve an emotional or perceived problem
D. They only come from childhood
Answer: C
解析：作者強調壞習慣之所以持續，是因為它們「解決」了某種真實或主觀的問題。
2. What emotional states are commonly behind bad habits?
A. Curiosity and confidence
B. Boredom, loneliness, and stress
C. Happiness and peace
D. Success and power
Answer: B
解析：本章明確指出許多壞習慣是因無聊、孤單、壓力等情緒而被觸發。
3. Which of the following best describes the process of replacing a habit?
A. Suppressing your feelings
B. Changing your personality
C. Redirecting the same cue toward a new response
D. Avoiding all social contact
Answer: C
解析：重點在於接受原始提示，但選擇新的、更健康的反應方式。
4. According to the author, what is the *first step* in changing a bad habit?
A. Punishing yourself for repeating it
B. Ignoring your emotions
C. Becoming aware of what the habit is doing for you
D. Avoiding all triggers
Answer: C
解析：改變習慣的第一步，是了解這個行為「對你有什麼作用」。
5. Mindset Sentence Transformation
Original: “He smoked every time he felt stressed.”
Revised: “He felt stressed, so he went for a walk instead of smoking.”
解析：這個改寫體現了「重新導引反應」的核心精神，用更健康的行為取代原本的壞習慣。