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Habits kind of got a bad name in psychology.
在心理学上，习惯的名声并不好。
We're all focused on how creative and how amazing and how wonderful human minds are.
我们都在关注人类的思维是多么有创造力、多么令人惊叹、多么奇妙。
Because your dogs learn through habits, they were viewed as too limited to apply to human performance.
因为你的狗也能通过习惯学习，人们认为它效果有限，不适用于人类的表现。
And it's not how we think about our behavior, right?
这并不是我们看待自己行为的方式，对吗？
Habits don't involve much conscious thought, your dog doesn't have much conscious thought.
习惯不涉及太多有意识的思考，你的狗没什么有意识的思考。
I know it seems like they do, but they don't.
我知道狗看起来像是有思想，但其实并没有。
But people are pretty simple as well.
但人类也很简单。
In research, we're able to show that people act on habits much more than we're aware of.
在研究中，我们能够证明，人们对习惯的反应比我们以为的要多得多。
My name's Wendy Wood, and I'm a behavioral scientist.
我叫温迪·伍德，我是一名行为科学家。
I do research on habits and why they're so difficult to change.
我研究习惯，以及为什么它们如此难以改变。
Back in the 1980s, some researchers wanted to convince people in a four-story office building to start using the stairs.
早在20世纪80年代，一些研究人员就想说服住在四层写字楼里的人开始使用楼梯。
So they started just the way all of us would- they started trying to convince people.
因此，一开始他们就像所有人一样--开始试图说服人们。
They put up signs: "It's good to take the stairs." "It's good for your health."
他们放置了标语：“走楼梯很好。”“这对你的健康有好处。”
"It's bad to take the elevator." "Wastes energy!"
“乘电梯不好。”“浪费电量！”
But the signs had no effect.
但这些标语并未产生任何效果。
So, these very creative researchers decided, "Okay, let's try something different."
于是，这些非常有创意的研究人员决定，“好吧，我们尝试一下别的办法吧。”
They slowed the closing of the elevator door by 16 seconds.
他们将电梯门的关闭速度放慢了16秒。
And that was enough to dissuade people.
这足以让人们望而却步。
They reduced the elevator use by a third.
这种方法让电梯的使用量减少了三分之一。
And the wonderful thing about the study is, when they put the elevator door back to its original speed, people kept taking the stairs because they had formed a habit to take the stairs, and they just stuck with it.
这项研究的奇妙之处在于，当他们将电梯门恢复到原来的速度时，人们依然选择走楼梯，因为他们已经养成了走楼梯的习惯，所以还坚持这样做。
And it's an example of what psychologists have called 'Friction'- barriers to performing a behavior.
这就是心理学家所说的“摩擦”的一个例子--执行行为的障碍。
Distance, time, and effort are all friction.
距离、时间和精力都是摩擦。
Friction is really important in determining what behaviors we repeat, and so what behaviors become a habit.
摩擦在决定我们重复什么行为，以及什么行为成为习惯方面非常重要。
We think we go to the gym because we're concerned about fitness, we're determined, we exert willpower.
我们认为去健身房是因为我们在乎健康，我们有决心，有意志力。
So it feels like that's a good way to start to change our habits, right?
所以去健身房是开始改变习惯的好方法，对吧？
Exert self-control, and our habits will then change.
于是我们自我控制，然后习惯就会改变。
But it doesn't work that way.
但事情并不是这样的。
