{"id":218,"date":"2016-01-10T09:00:37","date_gmt":"2016-01-10T09:00:37","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=218"},"modified":"2025-11-04T14:51:15","modified_gmt":"2025-11-04T14:51:15","slug":"getting-into-the-habit-applying-the-science-of-habit-formation-to-the-real-world","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/zh\/2016\/01\/getting-into-the-habit-applying-the-science-of-habit-formation-to-the-real-world\/","title":{"rendered":"<strong>\u4e60\u60ef\u7684\u5f62\u6210\uff1a\u5c06\u4e60\u60ef\u5f62\u6210\u7684\u79d1\u5b66\u5e94\u7528\u4e8e\u73b0\u5b9e\u4e16\u754c<\/strong>"},"content":{"rendered":"<p><strong>\u4ec0\u4e48\u662f\u201c\u4e60\u60ef\u201d\uff1f<\/strong><\/p>\n<p>\u4e3a\u4ec0\u4e48\u6211\u4eec\u5728\u770b\u7535\u5f71\u65f6\u8981\u5403\u7206\u7c73\u82b1\uff1f\u5bf9\u5927\u591a\u6570\u4eba\u6765\u8bf4\uff0c\u7b54\u6848\u662f\uff1a\u5403\u7206\u7c73\u82b1\u662f\u770b\u7535\u5f71\u7684\u4e00\u79cd\u4e60\u60ef\u6027\u53cd\u5e94\u3002\u5fc3\u7406\u5b66\u5bb6\u5c06\u201c<a href=\"http:\/\/www.tandfonline.com\/doi\/full\/10.1080\/17437199.2013.876238\">\u4e60\u60ef\u6027<\/a>\u201d\u884c\u4e3a\uff0c\u5b9a\u4e49\u4e3a\u5bf9\u60c5\u5883\uff08\u7535\u5f71\u9662\uff09\u548c\u5bf9\u6b64\u7684\u53cd\u5e94\uff08\u5403\u7206\u7c73\u82b1\uff09\u4e4b\u95f4\u76f8\u4e92\u8054\uff0c\u6240\u4e60\u5f97\u7684\u81ea\u52a8\u6027\u884c\u4e3a\u3002<\/p>\n<p><!--more--><\/p>\n<p>\u5f53\u6211\u4eec\u5bf9\u4e00\u4e2a\u7279\u5b9a\u7684\u60c5\u5883\uff08\u5230\u8fbe\u7535\u5f71\u9662\uff09\u4f5c\u51fa\u53cd\u5e94\u65f6\uff0c\u5c31\u4f1a\u5f62\u6210\u4e60\u60ef\u6027\u7684\u8054\u60f3\u3002\u6211\u4eec\u6301\u7eed\u5730\u505a\u4e00\u4e9b\u4e8b\u60c5\uff08\u5403\u7206\u7c73\u82b1\uff09\uff0c\u4ee5\u8fbe\u5230\u7406\u60f3\u7684\u7ed3\u679c\uff08\u6109\u5feb\u7684\u5473\u9053\uff09\u3002\u968f\u7740\u65f6\u95f4\u7684\u63a8\u79fb\uff0c\u8fd9\u79cd\u8054\u7cfb\u4f1a\u52a0\u5f3a\uff0c\u4ee5\u81f3\u4e8e\u53ea\u8981\u9047\u5230\u8fd9\u79cd\u60c5\u51b5\u5c31\u4f1a\u81ea\u52a8\u89e6\u53d1\u76f8\u5e94\u884c\u4e3a\uff0c\u800c\u4e0d\u9700\u8981\u53bb\u601d\u8003\u6211\u4eec\u5728\u505a\u4ec0\u4e48\u3002\u901a\u8fc7\u907f\u5f00\u51b3\u7b56\uff0c\u4e60\u60ef\u6027\u7684\u884c\u4e3a\u8ba9\u6211\u4eec\u5f97\u4ee5\u91ca\u653e\u76f8\u5e94\u7684\u8ba4\u77e5\u8d44\u6e90\uff0c\u4ece\u800c\u66f4\u597d\u5730\u5c06\u5176\u7528\u4e8e\u66f4\u503c\u5f97\u4e3b\u89c2\u601d\u8003\u7684\u4efb\u52a1\u4e2d\u3002<\/p>\n<p><strong>\u6211\u4eec\u5982\u4f55<\/strong><strong>\u4e60\u5f97<\/strong><strong>\u4e60\u60ef\uff1f<\/strong><\/p>\n<p><a href=\"http:\/\/psychclassics.yorku.ca\/James\/Principles\/prin4.htm\">\u7814\u7a76\u4eba\u5458<\/a>\u5bf9\u4e60\u60ef\u4e60\u5f97\u7684\u7814\u7a76\u5df2\u7ecf\u8d85\u8fc7150\u5e74\u4e86\uff0c\u4f46\u5927\u90e8\u5206\u90fd\u4ee5\u52a8\u7269\u4e3a\u7814\u7a76\u5bf9\u8c61\u3002\u6700\u8fd1\uff0c\u5065\u5eb7\u5fc3\u7406\u5b66\u5bb6\u5f00\u59cb\u7814\u7a76\u73b0\u5b9e\u4e16\u754c\u4e2d\u7684\u4e60\u60ef\u5f62\u6210\u4ee5\u53ca\u5b83\u662f\u5982\u4f55\u4fc3\u8fdb\u5065\u5eb7\u884c\u4e3a\u7684\u3002<a href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/ejsp.674\/abstract\">\u4e00\u9879<\/a>\u7814\u7a76\u53d1\u73b0\uff0c\u5bf9\u65b0\u884c\u4e3a\u6700\u521d\u7684\u51e0\u6b21\u91cd\u590d\u4f1a\u4fc3\u4f7f\u81ea\u6211\u8bc4\u4ef7\u7684\u81ea\u52a8\u7a0b\u5ea6\uff08\u5373\u4e60\u60ef\u5f3a\u5ea6\uff09\u8fc5\u901f\u5f3a\u5316\uff0c\u800c\u8fd9\u79cd\u5f3a\u5316\u5728\u8fbe\u5230\u5cf0\u503c\u524d\u4fbf\u4f1a\u653e\u7f13\u3002<a href=\"http:\/\/www.tandfonline.com\/doi\/full\/10.1080\/17437199.2013.876238\">\u89c2\u5bdf\u6027\u7814\u7a76<\/a>\u8868\u660e\uff0c\u8bb8\u591a\u4e0e\u5065\u5eb7\u6709\u5173\u7684\u884c\u4e3a\uff0c\u5982\u5bf9\u98df\u7269\u7684\u9009\u62e9\u3001\u953b\u70bc\u548c\u66b4\u996e\u66b4\u98df\uff0c\u90fd\u662f\u4e60\u60ef\u6027\u7684\uff0c\u800c\u975e\u7ecf\u8fc7\u6df1\u601d\u719f\u8651\u7684\u3002<\/p>\n<p><strong>\u5f62\u6210\u4e00\u4e2a\u4e60\u60ef\u9700\u8981\u591a<\/strong><strong>\u4e45<\/strong><strong>\uff1f<\/strong><\/p>\n<p>\u5728\u8fd9\u65b9\u9762\u7684\u8bc1\u636e\u4e0d\u4e00\u3002<a href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/ejsp.674\/abstract\">\u4e00\u9879<\/a>\u7814\u7a76\u8868\u660e\uff0c\u4e60\u60ef\u5f62\u6210\u5e73\u5747\u9700\u898166\u5929\uff0c\u800c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25851609\">\u53e6\u4e00\u9879<\/a>\u7814\u7a76\u53d1\u73b0\uff0c\u5bf9\u4e8e\u65b0\u7684\u5065\u8eab\u8005\u800c\u8a00\uff0c\u5fc5\u987b\u6bcf\u5468\u81f3\u5c11\u8fd0\u52a84\u6b21\uff0c\u5e76\u6301\u7eed6\u5468\u624d\u80fd\u5efa\u7acb\u8d77\u953b\u70bc\u4e60\u60ef\u3002\u4e0d\u7ba1\u600e\u6837\uff0c\u5e76\u4e0d\u662f\u90a3\u4f4d\u6574\u5f62\u5916\u79d1\u533b\u751fMaxwell Maltz\u6240\u8bf4\u768421\u5929\u5c31\u80fd\u5f62\u6210\u4e60\u60ef\u3002\u8fd9\u4e2a\u5e02\u4e95\u795e\u8bdd\uff0c\u6211\u4eec\u4e5f\u5df2\u5728<a href=\"http:\/\/blogs.ucl.ac.uk\/hbrc\/2012\/06\/29\/busting-the-21-days-habit-formation-myth\/\">\u522b\u5904<\/a>\u4e88\u4ee5\u7834\u9664\u3002<\/p>\n<p>\u7136\u800c\uff0c\u4e60\u60ef\u5f62\u6210\u8fd9\u4e00\u95ee\u9898\u5e76\u4e0d\u50cf\u5b83\u770b\u8d77\u6765\u90a3\u6837\u660e\u786e\u3002<a href=\"https:\/\/www.researchgate.net\/publication\/230576970_Promoting_habit_formation\">\u5e76\u6ca1\u6709\u5ba2\u89c2\u7684\u6807\u51c6\u6765\u786e\u5b9a\u4e60\u60ef\u7684\u5b58\u5728<\/a>\uff0c\u6240\u4ee5\u4e0d\u80fd\u80af\u5b9a\u5730\u8bf4\u4e00\u4e2a\u4eba\u201c\u6709\u4e60\u60ef\u201d\u800c\u53e6\u4e00\u4e2a\u4eba\u6ca1\u6709\u3002\u66f4\u73b0\u5b9e\u7684\u505a\u6cd5\u662f\u5c06\u884c\u4e3a\u7406\u89e3\u4e3a\u66f4\u591a\u6216\u66f4\u5c11\u7684\u4e60\u60ef\uff0c\u800c\u4e0d\u662f\u201c\u4e60\u60ef\u6027\u201d\u4e0e\u201c\u975e\u4e60\u60ef\u6027\u201d\u3002\u8fd9\u4f7f\u5f97\u6211\u4eec\u5f88\u96be\u6709\u6548\u4f30\u8ba1\u4e60\u60ef\u6301\u7eed\u7684\u65f6\u95f4\u3002<\/p>\n<p>\u4e0d\u8fc7\uff0c\u597d\u6d88\u606f\u662f\uff0c\u5728<a href=\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/s12966-014-0135-7\">\u5e72\u9884\u7814\u7a76<\/a>\u4e2d\uff0c\u6bcf\u5929\u505a\u65b0\u52a8\u4f5c\u7684\u53c2\u4e0e\u8005\u5f80\u5f80\u4f1a\u62a5\u544a\u8bf4\uff0c\u8fd9\u4e9b\u52a8\u4f5c\u5728\u4e24\u5468\u5185\u6210\u4e3a\u201c\u7b2c\u4e8c\u5929\u6027\u201d\u6216\u201c\u65e5\u5e38\u751f\u6d3b\u7684\u4e00\u90e8\u5206\u201d\u3002<\/p>\n<p><strong>\u6211\u4eec\u5982\u4f55\u5229\u7528\u4e60\u60ef\u6765\u6539\u53d8\u884c\u4e3a\uff1f<\/strong><\/p>\n<p>\u7531\u4e8e\u4e60\u60ef\u88ab\u8ba4\u4e3a\u4f1a\u957f\u671f\u5b58\u5728\uff0c\u56e0\u6b64\u4e60\u60ef\u7684\u5f62\u6210\u5bf9\u884c\u4e3a\u6539\u53d8\u6709\u7740\u91cd\u8981\u7684\u610f\u4e49\u3002\u5f62\u6210\u5c06\u4e60\u60ef\u5f62\u6210\u4f5c\u4e3a\u4fc3\u8fdb\u5065\u5eb7\u884c\u4e3a\u7b56\u7565\u7684\u7814\u7a76\u4e3a\u6570\u4e0d\u591a\uff0c\u4f46\u5374\u4ea7\u751f\u4e86<a href=\"http:\/\/www.tandfonline.com\/doi\/full\/10.1080\/17437199.2013.876238\">\u53ef\u559c\u7684<\/a>\u7ed3\u679c\u3002<\/p>\n<p>\u4f8b\u5982\uff0c\u90a3\u4e9b\u63a5\u53d7\u4e86\u6709\u52a9\u4e8e\u5f62\u6210\u5e7c\u513f\u5065\u5eb7\u996e\u98df\u5582\u517b\u4e60\u60ef\uff08\u6c34\u679c\u548c\u852c\u83dc\u3001\u5065\u5eb7\u96f6\u98df\u3001\u6c34\uff09\uff0c\u5efa\u8bae\u7684<a href=\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/s12966-014-0135-7\">\u7236\u6bcd<\/a>\uff0c\u57288\u5468\u540e\u7684\u62a5\u544a\u4e2d\u8868\u793a\uff0c\u5df2\u7ecf\u5f62\u6210\u4e86\u66f4\u5065\u5eb7\u7684\u5582\u517b\u4e60\u60ef\uff0c\u5176\u513f\u7ae5\u7684\u996e\u98df\u8d28\u91cf\u4e5f\u5f97\u5230\u4e86\u6539\u5584(Gardner et al, 2014) \u3002<\/p>\n<p>\u4e00\u9879\u5bf9\u793e\u533a\u8001\u5e74\u4eba\u7684<a href=\"http:\/\/bmcpublichealth.biomedcentral.com\/articles\/10.1186\/s12889-015-1921-0\">\u5e72\u9884\u7814\u7a76<\/a>\u53d1\u73b0\uff0c\u5c06\u8f7b\u5ea6\u4f53\u80b2\u6d3b\u52a8\u4e60\u60ef\u878d\u5165\u6b63\u5e38\u5750\u59ff\u7684\u65e5\u5e38\u6d3b\u52a8\u4e2d\uff0c\u53ef\u4ee5\u51cf\u5c11\u4ed6\u4eec\u4e45\u5750\u7684\u65f6\u95f4\uff0c\u4fc3\u8fdb\u6b65\u884c\u548c\u9002\u5ea6\u6d3b\u52a8\u3002<\/p>\n<p>\u8fd9\u4e00\u5207\u90fd\u6709\u4e00\u4e2a\u6ce8\u610f\u4e8b\u9879\u3002\u8bf4\u4e00\u4e2a\u884c\u4e3a\u662f\u201c\u4e60\u60ef\u6027\u7684\u201d\u5230\u5e95\u662f\u4ec0\u4e48\u610f\u601d\uff1f\u6bd4\u65b9\u8bf4\uff0c\u5982\u679c\u6709\u4eba\u62a5\u544a\u8bf4\u201c<a href=\"http:\/\/www.tandfonline.com\/doi\/full\/10.1080\/17437199.2013.876238\">\u4e0d\u7ecf\u601d\u7d22\u5730\u505a\u4e8630\u5206\u949f\u7684\u4f53\u80b2\u6d3b\u52a8<\/a>\u201d\uff0c\u4ed6\u4eec\u662f\u4ec0\u4e48\u610f\u601d\uff1f\u6211\u4eec\u5f88\u5c11\u53d1\u73b0\u5f53\u81ea\u5df1\u5b8c\u6210\u4e8630\u5206\u949f\u7684\u6d3b\u52a8\uff0c\u5374\u6ca1\u6709\u610f\u8bc6\u5230\u6211\u4eec\u5728\u505a\u4ec0\u4e48\u7684\u60c5\u51b5\u3002<a href=\"http:\/\/www.news.iastate.edu\/news\/2015\/07\/09\/exercisehabit\">\u6211\u4eec\u6700\u8fd1\u63d0\u51fa<\/a>\uff0c\u4efb\u4f55\u884c\u4e3a\u90fd\u53ef\u4ee5\u901a\u8fc7\u4e24\u79cd\u65b9\u5f0f\u5f62\u6210\u4e60\u60ef\uff1a\u6211\u4eec\u53ef\u4ee5\u4e60\u60ef\u6027\u5730\u201c\u51b3\u5b9a\u201d\u505a\u67d0\u4e8b\uff08\u8fd9\u5c31\u662f\u201c\u4e60\u60ef\u6027\u717d\u52a8\u201d\uff09\uff0c\u6216\u8005\u4e60\u60ef\u6027\u5730\u201c\u505a\u201d\u67d0\u4e8b\uff08\u201c\u4e60\u60ef\u6027\u6267\u884c\u201d\uff09\u3002<a 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