習慣
喺日常用語當中,習慣(粵拼:zaap6 gwaan3;英文:habit)大致係指一啲「周時做完又做,好多時唔覺意做咗」嘅行為[1];而喺嚴謹啲嘅行為科學上,習慣就可以大致定義做[2]:
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習慣呢個概念引起咗唔少行為科學同社會科學工作者嘅關注:事實表明,習慣能夠對好多重要嘢產生巨大影響-例如啲人之所以會肥,好多時係因為佢哋成日習慣性噉去搵零食嚟食,而肥會提升好多嚴重健康問題出現嘅機率[3];而且事實亦表明,習慣要變一啲都唔容易[4]。因為噉,有唔少行為科學同相關領域嘅工作者-包括市場學、醫療健康以至遊戲設計呀噉-都有留意習慣相關嘅行為研究。
定義改
喺廿一世紀初嘅行為科學上,「習慣」嘅定義有些少含糊[5],當中喺 1903 年就有心理學家噉樣定義習慣呢隻詞[6]:p. 1:
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習慣呢個概念可以用雙重過程理論(dual-process theory)嚟諗:根據雙重過程理論,人腦有兩大系統負責做決策同推理功能[7][8]-
學習嘅過程可以局部想像成「由第二型變第一型」嘅過程:想像家陣個人學踩單車;實際經驗表明,佢初頭嗰陣硬係要有意、慢慢噉諗「隻腳板要踩邊個位」或者「手要揸手柄邊個位」等嘅資訊;但隨住佢踩得愈嚟愈熟,佢開始唔使諗就做到呢啲嘢(同時開始唔會諗第啲動作[9]);學做第啲動作嗰時都係噉-開頭嗰陣要有意識諗想做嘅動作,做到咁上下就變咗「自動波」,唔使諗都能夠正確做出個動作[10]。有咗呢個概念,習慣就可以想像成[11][12]:p. 1
「 | 由時間地點等嘅情境觸發(所謂嘅 situational cue)引起嘅『自動波』(第一型)行為。
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想像有個人晚晚臨瞓前都會刷牙:佢好細個嗰陣,阿爸阿媽已經教佢要晚晚臨瞓前刷牙;佢初頭唔識刷,要阿爸阿媽提佢先記得要臨瞓前刷牙;不過,佢畀阿爸阿媽教到咁上下,就開始晚晚臨瞓前就自動自覺噉去刷牙;佢呢種行為唔淨只「自動波」,仲係定時定候由時間地點(臨瞓前)引起嘅-呢個人算係「習慣咗臨瞓前刷牙」[5]。
形成改
有唔少社科研究都有興趣分析習慣。例如市場學就成日都想達致「要令啲消費者習慣性噉消費樣產品」-喺 2009 年有市場學家喺戲院做研究,發覺冇買開(冇習慣)爆谷嘅消費者買爆谷嘅機率明顯受爆谷嘅味道影響,但有買開(有習慣)爆谷嘅消費者就比較傾向「啲爆谷唔好食都照買」[13]。噉即係話,社科研究者會想問以下嘅問題:
「 | 習慣呢家嘢係點形成嘅呢?
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一般認為,習慣形成主要有三大部份[11]:p. 7[14][15]:
舉個具體例子,有行為科學研究者指,啲人會肥好多時係因為佢哋習慣咗得閒就去搵小食:想像有個人,佢喺屋企一覺得悶或者攰(一而再再而三噉出現嘅情境觸發)嗰陣就會想搵快感;對佢嚟講,搵快感最方便嘅方法係走去櫃度攞薯片或者曲奇餅等嘅嘢嚟食(要重複嗰樣行為),而佢每次做出呢樣行為,就會得到「食到好味嘅嘢」嘅快感(犒賞);因為呢樣行為帶嚟快感,佢會有動力重複噉做,重複咗好多次後就變咗「自動波」,令佢慣咗喺屋企一覺得悶或者攰就會走去個櫃度搵小食-如是者就愈食愈肥[3]。
改變改
好多行為科學相關工作者都想改變啲人嘅習慣:市場學工作者會想「改變啲消費者嘅習慣,令佢哋由買開第間公司嘅產品,變成買我哋嘅產品」,而醫療健康方面嘅工作者又會(例如)想改變啲人定時定候就去搵零食嘅習慣,用嚟幫人減肥;不過事實表明,習慣唔易改變-習慣一形成咗,人個腦入面有會有咗穩定(難變)嘅記憶痕跡,就算個人有意圖想改變,都未必會改變得到[4]。
要改變習慣,可以有幾種方法:
- 自我控制:定時提醒啲人施展自控[註 1],不過呢種方法喺個人攰或者分咗心嗰陣會冇咁有效[16];
- 改變環境:習慣係由時地等嘅環境刺激引起嘅,所以環境改變(例如搬屋)可以令啲習慣跟住起變化[17]。
- 犒賞移除:即係移走習慣行為帶嚟嘅快感,例如如果要改變自己「成日不自覺走去搵零食」嘅習慣,大可以索性唔畀自己喺屋企儲住啲零食。
... 呀噉。
應用改
睇埋改
- 前額皮層(PFC):人腦入面一個主管有意識行為同目的嘅腦區,位於大腦皮層(人腦最外面嗰浸)最近額頭嗰忽;腦神經學研究指,是但攞件行為 B,教一班受試者做 B,佢哋初頭每次做 B 嗰時 PFC 都會有高嘅腦活動,而隨住佢哋習慣做 B,佢哋會開始唔使諗都做到,而且佢哋「做 B 嗰陣嘅 PFC 活動」會變到冇咁強[19]。
- 認知同決策:人喺趕時間(唔夠時間用第二型過程)或者分咗心(心靈資源唔夠)嗰陣,零舍容易變成「齋靠習慣決定點樣行事」[11]:p. 5。
- 自閉症譜系:自閉症譜系嘅其中一個特徵係個人行為好規範化,硬係要定時定候就做習慣性嘅行為,而且一要佢改習慣就會緊張[20]。
- 反應時間
- 學習曲線
- 衝動
- 習俗
註釋改
文獻改
- Bowers, J., & Abrahamson, D. (2019). Kicking the Habit: The Opioid Crisis, America's Addiction to Punitive Prohibition, and the Promise of Free Heroin. Ohio St. LJ, 80, 787,吸毒同相關嘅犯罪行為好多時源於個人「慣咗去搵毒品」(毒品會帶嚟快感)。
- Deterding, S., Sicart, M., Nacke, L., O'Hara, K., & Dixon, D. (2011). Gamification. using game-design elements in non-gaming contexts. In CHI'11 extended abstracts on human factors in computing systems (pp. 2425-2428).
- Neal, D. T., Wood, W., & Quinn, J. M. (2006). Habits - A repeat performance. Current directions in psychological science, 15(4), 198-202.
- Smith, K. S., & Graybiel, A. M. (2022). Habit formation. Dialogues in clinical neuroscience.
- Tuu, H. H. (2022). The role of impulsiveness and habit strength in reducing food waste. Journal of Asian Business and Economic Studies, (ahead-of-print).
- Vance, A., Siponen, M., & Pahnila, S. (2012). Motivating IS security compliance: Insights from habit and protection motivation theory. Information & Management, 49(3-4), 190-198,呢篇文講運用習慣嚟教員工安全噉使用資訊系統。
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- ↑ James, W. (1891). The principles of psychology. London: Macmillan.
- ↑ Butler, Gillian; Hope, Tony. Managing Your Mind: The mental fitness guide. Oxford Paperbacks, 1995.
- ↑ 3.0 3.1 3.2 Adriaanse, Marieke A.; Kroese, Floor M.; Gillebaart, Marleen; Ridder, De; D, Denise T. (2014). "Effortless inhibition: habit mediates the relation between self-control and unhealthy snack consumption". Frontiers in Psychology. 5: 444.
- ↑ 4.0 4.1 4.2 Webb, T. L., & Sheeran, P. (2006). Does changing behavioral intentions engender behavior change? A meta-analysis of the experimental evidence. Psychological bulletin, 132(2), 249.
- ↑ 5.0 5.1 Gardner, B., & Lally, P. (2022). Habit and habitual behaviour. Health psychology review, 1-7.
- ↑ Andrews, B. R. (1903). Habit. The American Journal of Psychology, 14(2), 121-149.
- ↑ Strack, F., & Deutsch, R. (2004). Reflective and impulsive determinants of social behavior. Personality and Social Psychology Review, 8, 220-247.
- ↑ Evans, J. S. B., & Stanovich, K. E. (2013). Dual-process theories of higher cognition: Advancing the debate (PDF). Perspectives on psychological science, 8(3), 223-241.
- ↑ McCulloch, K. C., Aarts, H., Fujita, K., & Bargh, J. A. (2008). Inhibition in goal systems: A retrieval-induced forgetting account. Journal of experimental social psychology, 44(3), 857-865.
- ↑ Lally, P., Wardle, J., & Gardner, B. (2011). Experiences of habit formation: A qualitative study. Psychology, Health & Medicine, 16, 484-489.
- ↑ 11.0 11.1 11.2 11.3 Wood, W., & Neal, D. T. (2009). The habitual consumer. Journal of Consumer Psychology, 19(4), 579-592.
- ↑ Gardner, B. (2015). A review and analysis of the use of 'habit'in understanding, predicting and influencing health-related behaviour (PDF). Health psychology review, 9(3), 277-295.
- ↑ Neal, D. T., Wood, W., Lally, P., & Wu, M. (2009). Do habits depend on goals? Perceived versus actual role of goals in habit performance. Manuscript under review, University of Southern California.
- ↑ Wood, W., & Neal, D. T. (2016). Healthy through habit: Interventions for initiating & maintaining health behavior change. Behavioral Science & Policy, 2(1), 71-83.
- ↑ Wood, W., & Rünger, D. (2016). Psychology of habit. Annual review of psychology, 67(1), 289-314.
- ↑ Quinn, J. M., Pascoe, A., Wood, W., & Neal, D. T. (2010). Can't control yourself? Monitor those bad habits. Personality and Social Psychology Bulletin, 36(4), 499-511.
- ↑ Wood, W., Tam, L., & Witt, M. G. (2005). Changing circumstances, disrupting habits. Journal of personality and social psychology, 88(6), 918.
- ↑ Venema, T. A., Kroese, F. M., Verplanken, B., & de Ridder, D. T. (2020). The (bitter) sweet taste of nudge effectiveness: The role of habits in a portion size nudge, a proof of concept study. Appetite, 151, 104699.
- ↑ Yin, H. H., & Knowlton, B. J. (2006). The role of the basal ganglia in habit formation. Nature Reviews Neuroscience, 7(6), 464-476.
- ↑ Augustyn M. "Autism spectrum disorder: Clinical features". UpToDate. Retrieved 22 March 2020.
拎改
- "Should Habits or Goals Direct Your Life? It Depends". (Scientific American MIND blog post).