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習慣

出自維基百科,自由嘅百科全書
一個人喺塊前面刷牙;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,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

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喺廿一世紀初嘅行為科學上,習慣定義有些少含糊[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

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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。

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,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,佢喺屋企一覺得或者(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

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睇埋:態度量化自我

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

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一個人腦由左邊睇嘅樣;紅色嗰橛就係前額皮層

睇埋

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專欄

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註釋

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  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

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  • 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

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  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

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  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