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@@ -116,7 +116,7 @@ <h1 class="postTitle">如何巧妙利用上瘾机制实现个人目标</h1>
 <p>今天要探讨的不是教大家如何戒“瘾”，相信说了也白费，而是最近在设定个人目标时，关于如何更好地执行，引发了我的思考---为什么玩游戏，刷短视频，我们从不用人监督，不存在“自律”问题，就可以沉浸其中，而在执行个人订立的目标或培养新的良好习惯时，却总是“三天打鱼，两天晒网”？</p>
 <p>因此，今天着重来探讨导致我们成瘾的机制，和如何巧用这种机制来帮助我们更好地实现目标！</p>
 <h3>上瘾模型</h3>
-<p>根据曾在斯坦福大学商学院和哈索·普拉特纳研究所任教的尼尔·埃亚尔在其著作《上瘾》中提出，上瘾模型包括四个阶段：触发、行动、酬赏和投入。<a target="_blank" rel="noopener noreferrer nofollow" href="https://camo.githubusercontent.com/556a720188c7a261889bef05564e57cc66a20de9356786a3e597d7770cb9716f/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d323762303232393337346361316135612e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030"><img src="https://camo.githubusercontent.com/556a720188c7a261889bef05564e57cc66a20de9356786a3e597d7770cb9716f/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d323762303232393337346361316135612e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030" alt="" data-canonical-src="https://upload-images.jianshu.io/upload_images/24433432-27b0229374ca1a5a.png?imageMogr2/auto-orient/strip%7CimageView2/2/w/900" style="max-width: 100%;"></a></p>
+<p>根据曾在斯坦福大学商学院和哈索·普拉特纳研究所任教的尼尔·埃亚尔在其著作《上瘾》中提出，上瘾模型包括四个阶段：触发、行动、酬赏和投入。<a target="_blank" rel="noopener noreferrer nofollow" href="https://camo.githubusercontent.com/9456e1cfef2a6a0e0412e242e2d40cc33a4696aab8971e0ce1d80f18d9717d56/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d323762303232393337346361316135612e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030"><img src="https://camo.githubusercontent.com/9456e1cfef2a6a0e0412e242e2d40cc33a4696aab8971e0ce1d80f18d9717d56/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d323762303232393337346361316135612e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030" alt="" data-canonical-src="https://upload-images.jianshu.io/upload_images/24433432-27b0229374ca1a5a.png?imageMogr2/auto-orient/strip%7CimageView2/2/w/900" style="max-width: 100%;"></a></p>
 <h3>1.触发 Trigger</h3>
 <p>触发分为两类：<strong>内部触发</strong>和<strong>外部触发</strong>。</p>
 <p>内部触发指的是由个人的内心情感、情绪所导致的。例如当你感到无聊，孤独，你就想打开短视频软件来打发时间，这就是有内部情感触发的行为；而外部触发则是诸如由消息提醒，通知，震动等所引起的对应下一步行为。</p>
@@ -125,7 +125,7 @@ <h3>2.行动 Action：Easy&amp;Fun</h3>
 <p>福格行为模型由斯坦福大学Persuasive Technology Lab（说服技术研究实验室）创始人BJ Fogg研究而来。<br>
 这个模型指出，一个人行为（Behavior）的发生需要满足至少三个条件：<strong>动机（Motivation）、能力（Ability）和触发（Triggers）</strong>。<br>
 用公式表示即---<strong>B = MAT</strong>；这三者必须同时具备，缺少任一条件都不会导致行为的发生。</p>
-<p>触发即上面所讲，它负责引导用户行动；剩下的<strong>动机和能力则分别代表了用户去行动的理由和行动的难易程度</strong>。<a target="_blank" rel="noopener noreferrer nofollow" href="https://camo.githubusercontent.com/59c2bfbd40a4018a3c8fc87e0456f7eb4163dc3c069250d38bbac883c4255e2d/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d316437373935663334383736623935342e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030"><img src="https://camo.githubusercontent.com/59c2bfbd40a4018a3c8fc87e0456f7eb4163dc3c069250d38bbac883c4255e2d/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d316437373935663334383736623935342e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030" alt="" data-canonical-src="https://upload-images.jianshu.io/upload_images/24433432-1d7795f34876b954.png?imageMogr2/auto-orient/strip%7CimageView2/2/w/900" style="max-width: 100%;"></a></p>
+<p>触发即上面所讲，它负责引导用户行动；剩下的<strong>动机和能力则分别代表了用户去行动的理由和行动的难易程度</strong>。<a target="_blank" rel="noopener noreferrer nofollow" href="https://camo.githubusercontent.com/9a507e38d00ed15510aecd2a4d846ec8b4c81bc36eaa8fc0034e9bafc9aa3a8f/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d316437373935663334383736623935342e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030"><img src="https://camo.githubusercontent.com/9a507e38d00ed15510aecd2a4d846ec8b4c81bc36eaa8fc0034e9bafc9aa3a8f/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d316437373935663334383736623935342e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030" alt="" data-canonical-src="https://upload-images.jianshu.io/upload_images/24433432-1d7795f34876b954.png?imageMogr2/auto-orient/strip%7CimageView2/2/w/900" style="max-width: 100%;"></a></p>
 <p>举个简单例子，女神没回你微信：</p>
 <p>一方面可能是由于她压根对你没意思所以不想回，这叫缺乏动机。</p>
 <p>另一方面，可能是由于她在忙工作、忙上课，一时没有办法立刻回你微信，这叫缺乏能力。</p>
@@ -142,7 +142,7 @@ <h3>3.酬赏 Variable Rewards</h3>
 <li>猎物酬赏：人们从产品中获得的具体资源或信息；</li>
 <li>自我酬赏：人们从产品中体验到的操控感、成就感和终结感。</li>
 </ul>
-<p>在这就不深入讨论各种酬赏的区别了。<a target="_blank" rel="noopener noreferrer nofollow" href="https://camo.githubusercontent.com/0f0aacb41c16ae4f901cf1abcaf935cc39b53d4af91712d1be2d04fa9588979d/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d613461343862393635353863663466352e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030"><img src="https://camo.githubusercontent.com/0f0aacb41c16ae4f901cf1abcaf935cc39b53d4af91712d1be2d04fa9588979d/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d613461343862393635353863663466352e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030" alt="" data-canonical-src="https://upload-images.jianshu.io/upload_images/24433432-a4a48b96558cf4f5.png?imageMogr2/auto-orient/strip%7CimageView2/2/w/900" style="max-width: 100%;"></a></p>
+<p>在这就不深入讨论各种酬赏的区别了。<a target="_blank" rel="noopener noreferrer nofollow" href="https://camo.githubusercontent.com/c6a9086b6d744b8d5adef92a4358a592737b6f9c359698b10ace1697c48392e1/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d613461343862393635353863663466352e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030"><img src="https://camo.githubusercontent.com/c6a9086b6d744b8d5adef92a4358a592737b6f9c359698b10ace1697c48392e1/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d613461343862393635353863663466352e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030" alt="" data-canonical-src="https://upload-images.jianshu.io/upload_images/24433432-a4a48b96558cf4f5.png?imageMogr2/auto-orient/strip%7CimageView2/2/w/900" style="max-width: 100%;"></a></p>
 <p>结论就是，透过酬赏机制，对我们的行为形成正反馈激励，如果这种行为→酬赏→行为。。。的looping的距离越短，其所建立的Connection或Bonding就越强！</p>
 <p>而这种行为就越可能形成一种潜意识的“短路（shortcut）”行为：即面对相似的情形，大脑就会自动潜意识下的去做这个行为，而不需要再经过思考！这就是所谓“上瘾”了。</p>
 <h3>4.投入Investment：沉没成本</h3>
@@ -170,7 +170,7 @@ <h4>建立令人鼓舞(动机Motivation)和容易(能力Ability)的“触发点
 <p>因此，酬赏的机制可以透过设置阶段性奖赏来激励我们一步一步向目标迈进，我称之为**“里程碑式酬赏Milestone Rewarding”**</p>
 <p>即我们要预先将我们的目标设定几个预期达到的里程碑节点，举例如阅读一本书，可以设定一个月内阅读完这本书的50%，下一个月完成剩余50%，而50%的完成量，就是一个关键里程碑式节点，当达到这个节点，就可以奖励自己，而奖励的价值也可以相应调整！</p>
 <p>最后，在<strong>投入Investment</strong>方面，一定要可视化自己的时间、金钱的投入！</p>
-<p>如透过"30天自律打卡纸"，每天追踪自己完成的情形！也记录自己为这个目标的达成所投入的资金！透过数据的量化和可视化执行，会让自己产生更大的情感投入，令当中的沉没成本更高昂！<a target="_blank" rel="noopener noreferrer nofollow" href="https://camo.githubusercontent.com/5e9a5da3113a5fe8d34b481f831f4125a10c1fe55f75fa607fbae22186bea643/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d643236623266323464613265383533652e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030"><img src="https://camo.githubusercontent.com/5e9a5da3113a5fe8d34b481f831f4125a10c1fe55f75fa607fbae22186bea643/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d643236623266323464613265383533652e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030" alt="" data-canonical-src="https://upload-images.jianshu.io/upload_images/24433432-d26b2f24da2e853e.png?imageMogr2/auto-orient/strip%7CimageView2/2/w/900" style="max-width: 100%;"></a></p>
+<p>如透过"30天自律打卡纸"，每天追踪自己完成的情形！也记录自己为这个目标的达成所投入的资金！透过数据的量化和可视化执行，会让自己产生更大的情感投入，令当中的沉没成本更高昂！<a target="_blank" rel="noopener noreferrer nofollow" href="https://camo.githubusercontent.com/33a98793633926b6bda5cde469f12d88b01722ce878fd311b1f0b0b43fab19c4/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d643236623266323464613265383533652e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030"><img src="https://camo.githubusercontent.com/33a98793633926b6bda5cde469f12d88b01722ce878fd311b1f0b0b43fab19c4/68747470733a2f2f75706c6f61642d696d616765732e6a69616e7368752e696f2f75706c6f61645f696d616765732f32343433333433322d643236623266323464613265383533652e706e673f696d6167654d6f6772322f6175746f2d6f7269656e742f7374726970253743696d61676556696577322f322f772f393030" alt="" data-canonical-src="https://upload-images.jianshu.io/upload_images/24433432-d26b2f24da2e853e.png?imageMogr2/auto-orient/strip%7CimageView2/2/w/900" style="max-width: 100%;"></a></p>
 <p>最后的最后，希望我们每个人的目标清单不再是一句空话，祝大家成为更好地自己！</p>
 <p>最后推荐一个TED Talk，击中我心：<br>
 <a href="https://www.bilibili.com/video/BV1g441187DS/?spm_id_from=trigger_reload&amp;vd_source=29eeadda685559b17cbfd93411173c36" rel="nofollow">TED演讲：定下的目标，怎样才能实现？</a></p></div>