習慣

出自維基百科，自由嘅百科全書
一個人喺塊鏡前面刷牙；喺廿一世紀初，啲人一般都慣咗臨瞓前刷牙，一到咗瞓覺時間就會自動自覺去刷。

喺日常用語當中，習慣（粵拼：zaap6 gwaan3）[英 1]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「一個人唔使點諗就重複噉做出嚟嘅行為」[2]。

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[編輯]

睇埋：學習、雙重過程理論同埋記憶

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：

「
粵文翻譯：習慣，由心理學嘅角度睇，（係）一種大致固定嘅諗嘢... 或者感受嘢嘅方式，學習自打前心靈體驗嘅重複[英 2]。
」

習慣呢個概念可以用雙重過程理論嚟諗：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]。呢種噉嘅過程係學習嘅必要一環。

有咗呢個概念，習慣就可以想像成一種行為，即係[11][12]:p. 1

「由時間地點等嘅情境觸發[英 5]引起嘅『自動波』（第一型）行為。」

又或者可以將習慣想像成一樣存在喺記憶入便嘅認知結構，即係[13]

「一啲基於記憶嘅傾向，令到個人一遇到情境觸發就自動噉做出特定嘅行為。」

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[編輯]

有個人喺度食雪糕－「一路做第啲嘢一路食嘢」呢種無意識噉做又帶嚟快感嘅行為，好易變成習慣。
睇埋：聯想式學習、心理犒賞、啟發法同埋內隱知識

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」[14]－如果啲客慣咗買爆谷，賣爆谷嘅人就可以降低爆谷品質同時賺嘅利潤不變。

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？
 」

一般認為，習慣形成主要有三大部份[11]:p. 7[15][16]：

  • 某個一而再再而三噉出現嘅情境觸發[4][註 1][17]:p 1；
  • 要重複嗰樣行為；同埋
  • 行為達致嘅犒賞（簡化講即係能夠帶嚟快感）；

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[編輯]

內文：行為改變理論
睇埋：態度同埋量化自我

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[4]。

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[18][19]。例如廿一世紀初嘅唔少能源研究者都致力研究點樣改變人嘅用電行為，發覺啲人參與節能計劃嗰陣成日都係初頭就有興致，但做做吓就虎頭蛇尾，做返打前嗰啲（嘥電力嘅）習慣行為；又例如係有研究發現，啲人就算成功戒煙都好，有大約七成嘅人會喺一年內食返煙[20]。因為噉，唔少經濟學、市場學同心理學等領域嘅工作者都想知，點先可以有效噉改變人類嘅行為[21]。

要改變習慣，可以有幾種方法[22]：

  • 自我控制：定時提醒啲人施展自控[註 2]，不過呢種方法喺個人攰或者分咗心嗰陣會冇咁有效[23]；
  • 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[24]。
  • 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。
  • 態度：大致上可以想像成一個人對某樣嘢有咩評價或者感受；研究指，態度改變能夠引起習慣改變，但係效果[註 3]唔算好勁[25]，不過如果一樣行為仲未成為習慣（仲未太過自動波），態度就能夠引起比較明顯嘅行為改變，而且態度亦可以引致習慣形成[26]。

... 呀噉。

應用[編輯]

一個人腦由左邊睇嘅樣；紅色嗰橛就係前額皮層。
睇埋：行為科學同埋心理干預

睇埋[編輯]

專欄[編輯]

註釋[編輯]

  1. ↑ 呢啲情境觸發唔一定出現得好密，重點係一致。
  2. ↑ 「定時提醒人做嘢」呢樣工作可以自動化。詳情可以睇吓量化自我同相關嘅人機互動（HCI）概念。
  3. ↑ 可以睇睇效應值。

文獻[編輯]

  • 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).
  • de Wit, S., Corlett, P. R., Aitken, M. R., Dickinson, A., & Fletcher, P. C. (2009). Differential engagement of the ventromedial prefrontal cortex by goal-directed and habitual behavior toward food pictures in humans. Journal of Neuroscience, 29(36), 11330-11338，講到習慣一旦形成，啲人就會開始冇咁在意個習慣係咪真係能夠帶嚟犒賞—所謂嘅對貶值唔敏感[英 10]。
  • de Wit, S., Kindt, M., Knot, S. L., Verhoeven, A. A., Robbins, T. W., Gasull-Camos, J., ... & Gillan, C. M. (2018). Shifting the balance between goals and habits: Five failures in experimental habit induction. Journal of Experimental Psychology: General, 147(7), 1043.
  • Heidenreich, S., & Kraemer, T. (2016). Innovations—doomed to fail? Investigating strategies to overcome passive innovation resistance. Journal of Product Innovation Management, 33(3), 277-297.
  • Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European journal of social psychology, 40(6), 998-1009，有講到習慣曲線嘅諗頭，一樣行為似乎重複廿零次左右就會變到高度「自動波」。
  • Lally, P., & Gardner, B. (2013). Promoting habit formation. Health psychology review, 7(sup1), S137-S158，講到影響習慣形成嘅因素：行為嘅頻率、有幾前後一致，夠唔夠簡單、會帶嚟咩心理犒賞、情境觸發有幾適合、以及情境觸發有幾穩定... 等。
  • Neal, D. T., Wood, W., & Quinn, J. M. (2006). Habits - A repeat performance. Current directions in psychological science, 15(4), 198-202.
  • 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.
  • Smith, K. S., & Graybiel, A. M. (2022). Habit formation. Dialogues in clinical neuroscience.
  • Thürmer, J. L., McCrea, S. M., & Gollwitzer, P. M. (2013). Regulating self-defensiveness: If–then plans prevent claiming and creating performance handicaps. Motivation and Emotion, 37, 712-725.
  • 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。
  • Verplanken, B., & Orbell, S. (2022). Attitudes, habits, and behavior change. Annual review of psychology, 73, 327-352.
  • Walker, I., Thomas, G. O., & Verplanken, B. (2015). Old habits die hard: Travel habit formation and decay during an office relocation. Environment and Behavior, 47(10), 1089-1106.
  • Wood, W., Tam, L., & Witt, M. G. (2005). Changing circumstances, disrupting habits. Journal of personality and social psychology, 88(6), 918.
  • Zubiri, H. (2014). The Consequences of Diglossia in the Cultural Habits of a Minority Language: Analysing the Consumption of Basque Culture. Global Studies Journal, 6(1)，有講到習慣同雙層語言之間嘅啦掕。

引述[編輯]

  1. ↑ James, W. (1891). The principles of psychology. London: Macmillan.
  2. ↑ Butler, Gillian; Hope, Tony. Managing Your Mind: The mental fitness guide. Oxford Paperbacks, 1995.
  3. ↑ 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. ↑ 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. ↑ 5.0 5.1 Gardner, B., & Lally, P. (2022). Habit and habitual behaviour. Health psychology review, 1-7.
  6. ↑ Andrews, B. R. (1903). Habit. The American Journal of Psychology, 14(2), 121-149.
  7. ↑ Strack, F., & Deutsch, R. (2004). Reflective and impulsive determinants of social behavior. Personality and Social Psychology Review, 8, 220-247.
  8. ↑ 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.
  9. ↑ 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.
  10. ↑ Lally, P., Wardle, J., & Gardner, B. (2011). Experiences of habit formation: A qualitative study. Psychology, Health & Medicine, 16, 484-489.
  11. ↑ 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.
  12. ↑ 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.
  13. ↑ Verplanken B, ed. 2018. The Psychology of Habit: Theory, Mechanisms, Change, and Contexts. Cham, Switz.: Springer.
  14. ↑ 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.
  15. ↑ Wood, W., & Neal, D. T. (2016). Healthy through habit: Interventions for initiating & maintaining health behavior change. Behavioral Science & Policy, 2(1), 71-83.
  16. ↑ Wood, W., & Rünger, D. (2016). Psychology of habit. Annual review of psychology, 67(1), 289-314.
  17. ↑ Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European journal of social psychology, 40(6), 998-1009.
  18. ↑ Bouton, M. E. (2014). Why behavior change is difficult to sustain. Preventive medicine, 68, 29-36. "First, changing or replacing an old behavior with a new behavior does not erase the original one. Second, behavior change can be remarkably specific to the "context" in which it occurs."
  19. ↑ Verplanken, B., & Orbell, S. (2022). Attitudes, habits, and behavior change. Annual review of psychology, 73, 327-352，第 332 頁 Figure 1 嗰度有個理論模型。
  20. ↑ Hunt, W.A., Barnett, L.W., Branch, L.G., 1971. Relapse rates in addiction programs. J. Clin. Psychiatry, 27, 455-456.
  21. ↑ Guerassimoff, G., & Thomas, J. (2015). Enhancing energy efficiency and technical and marketing tools to change people's habits in the long-term. Energy and Buildings, 104, 14-24.
  22. ↑ Adriaanse, M. A., Vinkers, C. D., De Ridder, D. T., Hox, J. J., & De Wit, J. B. (2011). Do implementation intentions help to eat a healthy diet? A systematic review and meta-analysis of the empirical evidence. Appetite, 56(1), 183-193.
  23. ↑ 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.
  24. ↑ Wood, W., Tam, L., & Witt, M. G. (2005). Changing circumstances, disrupting habits. Journal of personality and social psychology, 88(6), 918.
  25. ↑ Sheeran, P., Maki, A., Montanaro, E., Avishai-Yitshak, A., Bryan, A., Klein, W. M., ... & Rothman, A. J. (2016). The impact of changing attitudes, norms, and self-efficacy on health-related intentions and behavior: A meta-analysis. Health psychology, 35(11), 1178. "Experimentally induced changes in attitudes engendered small to medium-sized changes in behavior (attitudes-d+ = .38, norms-d+ = .36, self-efficacy-d+ = .47)."
  26. ↑ Sheeran, P., Godin, G., Conner, M., & Germain, M. (2017). Paradoxical effects of experience: Past behavior both strengthens and weakens the intention-behavior relationship. Journal of the Association for Consumer Research, 2(3), 309-318.
  27. ↑ 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.
  28. ↑ Yin, H. H., & Knowlton, B. J. (2006). The role of the basal ganglia in habit formation. Nature Reviews Neuroscience, 7(6), 464-476.
  29. ↑ Augustyn M. "Autism spectrum disorder: Clinical features". UpToDate. Retrieved 22 March 2020.
  30. ↑ Itzchakov, G., Uziel, L., & Wood, W. (2018). When attitudes and habits don't correspond: Self-control depletion increases persuasion but not behavior. Journal of experimental social psychology, 75, 1-10.

英文[編輯]

  1. ↑ 英文：habit
  2. ↑ 原版英文："Habit, from the standpoint of psychology, [as] a more or less fixed way of thinking... or feeling acquired through previous repetition of a mental experience."
  3. ↑ Type 1
  4. ↑ Type 2
  5. ↑ situational cue
  6. ↑ nudge theory
  7. ↑ prefrontal cortex
  8. ↑ autism spectrum
  9. ↑ habit slip
  10. ↑ devaluation insensitivity
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