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人人都有壞習慣，比如有的人喜歡在心情不好的時候吃零食，有的會在和朋友聚會時酗酒，有的則把過多的時間浪費在社交媒體上，還有的容易與同事、朋友和家人發(fā)生不必要爭執(zhí)。

朋友和治療專家可能會說，要改掉這些壞習慣，就必須將其作為自己的目標，然后假以時日，只要自己夠努力，就一定會擺脫這些習慣。然而，動機學領域的廣泛研究顯示，設定控制壞習慣的目標與真正貫徹執(zhí)行之間存在著巨大的差距。對于壞習慣來說，這一點千真萬確，而且壞習慣影響著人們生活的方方面面，比如健康、工作和社交生活。因此，我們怎樣才能縮小理想目標和現(xiàn)實行動之間的差距？

在我于美國和德國開展的有關“個人目標實現(xiàn)自律情況”的研究中，我發(fā)現(xiàn)人們必須制定貫徹目標的計劃。最有效的計劃會采用“如果-那么”的句式，詳細列明當事人希望在何時、何處、以怎樣的方式實現(xiàn)目標。以朋友聚會時酗酒為例。在計劃里的“如果”部分，你應該寫明哪些環(huán)境通常會觸發(fā)你的這個壞習慣?？赡苓@個動因是你的朋友請你喝酒。在“那么”部分，你應列明采取哪種行動來阻止自己接受邀請，例如回答今天我只想喝水。然后，你就可以將“如果-那么”連接起來，制定一個“如果-那么”計劃，：“如果周五晚上我的朋友請我喝酒，那么我就會回答：我今天只想喝水” 。

聽起來是不是太簡單了？事實上，在同行評審的學術期刊上所刊登的眾多針對全球兒童、成年人和老年人的研究都顯示，“如果-那么”句式的計劃能顯著提高達到目標的成功率。這一點在醫(yī)療、成就和人際交往領域非常奏效，適用于不同文化和社會背景的人，甚至適合那些通常存在自律障礙的人，如多動癥患兒、成癮人士、患有大腦額葉功能障礙的病人。

為什么這個簡單的“如果……那么”計劃可以如此有效地改變人們的行為？我們通過實驗發(fā)現(xiàn)，在遇到關鍵情景時，這些計劃讓“那么”部分詳細列出的行為執(zhí)行變得更加容易。計劃實施者無需再提醒自己要改掉這個壞習慣，然后努力去做，而是會在碰到“如果”部分的重要情形之后，在不經(jīng)意間迅速、毫不費力觸發(fā)他們事先計劃的反應。由于“如果……那么”計劃會讓當事人在遇到特定重要情形時啟動計劃設定的反應，結果，當事人在遭遇這類情形時就無需再有意識地去扮演自身行為“控制人”的角色，而是做出預先設置好、近乎自動的回應。

學習制作“如果……那么”計劃并不困難。人們只需找出那些觸發(fā)自身壞習慣的個人重要情形，然后甄別那些自己希望采取的行為，而不是自己的習慣性行為。筆者在紐約大學的同事加布里埃爾·奧汀根開發(fā)了一款應用程序，名為WOOP（愿望、結果、障礙和計劃四個英文單詞的首字母縮略語）。它通過多個步驟指導用戶如何制定所需的“如果……那么”計劃中的“如果”部分和“那么”部分。

因此，如果你一有空就想查收電郵，但又不想沉溺于這個壞習慣，不妨列一個這樣的“如果……那么”計劃：如果今晚有空余時間，那么我就去下載WOOP應用。（財富中文網(wǎng)）

譯者：馮豐

審校：夏林

Everyone has bad habits. Maybe you snack when you’re distressed, and drink too much when relaxing with friends. Or maybe you waste too much time on social media, and get into too unnecessary arguments with colleagues, friends, and family.

To change these bad habits, friends and therapists might say you simply have to make it your goal, and down the road – if you just try hard enough – you will get rid of them. However, extensive research in the science of motivation has shown that there is a wide disparity between having the goal of controlling one’s bad habits and actually doing so. This is true for bad habits relating to all domains of life including health, work, and one’s social life. So what can you do to reduce these gaps?

In my research in the U.S. and Germany on the self-regulation of goal pursuit, I discovered that people have to make plans on how to implement their goals. The most effective plans are those that specify when, where and how you want to act on your goals by using an “if-then” format. Take drinking too much in the company of your friends as an example. In the “if” part of the plan, you identify the critical situation that usually triggers your bad habit. Perhaps the trigger is being offered a drink by your friends. In the “then” part, you specify an action that can halt accepting the offer such as responding to it by saying that you prefer a glass of water today. And then you link the “if” and the “then” parts together by making an “if-then” plan: “If on Friday evening my friends offer me a drink, then I will answer: I prefer to have a glass of water today!”

Sound too simple? Well, an endless line of studies published in peer-reviewed journals conducted with children, adults, and old to very old people around the world have shown that “if-then” plans significantly increase the rate of goal attainment. This is true for goals in the health, achievement and interpersonal domain, for people from different cultural and social backgrounds, and even for people who have problems with self-regulation in general (e.g., children with ADHD, people who suffer from addictions, frontal lobe patients).

How can simple “if-then” plans be so effective in achieving behavior change? In laboratory experiments, we discovered that these plans make performing the behavior specified in the “then” part much easier when the critical situation is encountered. The person no longer has to tell herself that she wants to break a bad habit and then try hard to do so. Rather, encountering the critical situation specified in the “if” part triggers the pre-planned response in a fast, effortless, and incidental manner. Since the “if-then” plan delegates the initiation of the planned response to the specified critical situation, it is taken out of the hands of the person who – as a consequence – no longer has to play the role of the willful “controller” of her actions. Instead, she now makes a pre-programmed, almost automatic response.

It is not difficult to learn to make good “if-then” plans. You only have to detect the personal critical situations that trigger your bad habits, and you have to identify those behaviors that you can and want to perform instead of the habitual ones. Gabriele Oettingen, a colleague at New York University, has developed an App called WOOP (Wish-Outcome-Obstacle-Plan) that guides you through a number of steps helping you to specify the “if” parts and the “then” parts of the “if-then” plans needed.

So if you do not want to fall prey to your bad habit of checking emails whenever there is a free moment, just make the following “if-then” plan: If I find a moment of quiet time tonight, then I will download the WOOP App.