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cover of episode 86. Building Habits: The Key to Lasting Behavior Change

86. Building Habits: The Key to Lasting Behavior Change

2023/4/18
logo of podcast Think Fast, Talk Smart: Communication Techniques

Think Fast, Talk Smart: Communication Techniques
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BJ Fogg: 本期节目讨论了持续改变行为的关键——习惯养成。Fogg 博士认为，习惯养成并非简单的重复，而是建立在动机、能力和提示三个要素的基础上。他提出了行为模型 B=MAP（行为 = 动机 * 能力 * 提示），强调只有当这三个要素同时存在时，行为才会发生。他还指出，信息行为谬误（信息直接导致行为改变）是无效的，改变行为需要信息、态度和行为三者之间的可靠联系。在习惯养成方面，Fogg 博士提出了两个关键原则：帮助自己做自己想做的事，并让自己感觉成功。成功的情绪是巩固习惯的关键，通过自我强化来培养习惯。他建议选择自己喜欢并容易做到的行为，并通过提示来提醒自己，在完成行为后，要关注积极的反馈，并庆祝成功。他还强调，习惯养成的关键在于积极的情绪，而不是简单的重复。如果一项活动令人不快，强迫自己去做并不会养成习惯，应该找到更积极的方式来获得同样的效果。 Matt Abrahams: 作为访谈主持人，Matt Abrahams 与 BJ Fogg 博士就习惯养成的相关问题进行了深入探讨。他从自身经验出发，结合 Fogg 博士提出的理论，对如何养成良好的习惯进行了分析和总结。他关注了具体行为的设定、提示的重要性以及成功情绪的强化作用。在访谈中，他积极参与讨论，并结合自身例子，例如复述技巧的养成，对 Fogg 博士的理论进行了实践性的解读。他展现了对习惯养成理论的理解和应用，并对听众提供了切实可行的建议。

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BJ Fogg discusses the information action fallacy, which assumes that providing information leads to behavior change. He introduces a behavior model that emphasizes motivation, ability, and prompts as the key components for behavior to occur.

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Whether you want to read more books or exercise more regularly, BJ Fogg has good news. “Habits are easier to form than most people think,” he says, “If you do it in the right way.”

As the founder and director of Stanford's Behavior Design Lab), Fogg has devoted much of his career to researching human psychology, motivation, and behavior. According to him, habit formation isn’t a product of simply doing something over and over again. “It's not a function of repetition,” he says, “it's a function of emotion.”

As Fogg discusses with host Matt Abrahams in this episode of Think Fast, Talk Smart, bringing our behavior in line with our goals is easier than we think — we just have to know the emotional levers to pull.

Think Fast, Talk Smart) is a podcast produced by Stanford Graduate School of Business. Each episode provides concrete, easy-to-implement tools and techniques to help you hone and enhance your communication skills.

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BJ Fogg at Stanford)

Tiny Habits)

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