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down"></span></p> <ul class="sidebar-links sidebar-group-items"><li><a href="/blog/pages/2d615df9a36a98ed/" class="sidebar-link">一个完美主义者的自我救赎</a></li><li><a href="/blog/pages/d6d331/" aria-current="page" class="active sidebar-link">反向拆解让人上瘾的套路，找回自律</a><ul class="sidebar-sub-headers"><li class="sidebar-sub-header level2"><a href="/blog/pages/d6d331/#找回自律-收获积极而长久的快乐" class="sidebar-link">找回自律，收获积极而长久的快乐</a></li></ul></li></ul></section></li><li><section class="sidebar-group collapsable depth-0"><p class="sidebar-heading"><span>实用技巧</span> <span class="arrow right"></span></p> <!----></section></li><li><a href="/blog/friends/" class="sidebar-link">友情链接</a></li></ul> </aside> <div><main class="page"><div class="theme-vdoing-wrapper "><div class="articleInfo-wrap" data-v-06970110><div class="articleInfo" data-v-06970110><ul class="breadcrumbs" data-v-06970110><li data-v-06970110><a href="/blog/" title="首页" class="iconfont icon-home router-link-active" data-v-06970110></a></li> <li data-v-06970110><a href="/blog/more/#更多" data-v-06970110>更多</a></li><li data-v-06970110><a href="/blog/more/#心情杂货" data-v-06970110>心情杂货</a></li></ul> <div class="info" data-v-06970110><div title="作者" class="author iconfont icon-touxiang" data-v-06970110><a href="https://github.com/heBody" target="_blank" title="作者" class="beLink" data-v-06970110>heBody</a></div> <div title="创建时间" class="date iconfont icon-riqi" data-v-06970110><a href="javascript:;" data-v-06970110>2020-07-22</a></div> <!----></div></div></div> <!----> <div class="content-wrapper"><div class="right-menu-wrapper"><div class="right-menu-margin"><div class="right-menu-title">目录</div> <div class="right-menu-content"></div></div></div> <h1><img src="data:image/png;base64,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">反向拆解让人上瘾的套路，找回自律<!----></h1> <div class="theme-vdoing-content content__default"><h1 id="反向拆解让人上瘾的套路-找回自律"><a href="#反向拆解让人上瘾的套路-找回自律" class="header-anchor">#</a> 反向拆解让人上瘾的套路，找回自律</h1> <p>当你打开手机准备学习或者查个资料的时候，很有可能不知不觉的就脱离的正规... 某某app发来通知：xx明星官宣啦、xx手游重磅上线，一起开启修仙之旅吧！ xx结衣发布新番-4k画质&AR体验、99+未读信息、支付宝到账100万元.... 你心想，就看一会，就一会儿... 不知不觉两三个小时过去了，你开始焦躁、后悔、自责。第二天，你又掉进相同的坑里。你可能会纳闷，为什么我的自制力这么差？为什么对某件事欲罢不能？</p> <div class="custom-block theorem"><p class="title">《欲罢不能》</p><p>数字时代比人类历史上的任何时代都更容易上瘾...Facebook、Instagram、网络色情、网购在下钩... 问题不出在人缺乏意志力上，而在于“屏幕那边有数千人在努力工作，为的就是破坏你的自律”</p> <div class="custom-block right"><p>来自《欲罢不能-刷屏时代如何摆脱行为上瘾》一书</p></div></div><p>我们正在被一个算法和娱乐所包裹的电子'海洛因'中却不自知，想要摆脱这些上瘾行为，第一步就是反向拆解那些让我们上瘾的产品的套路。《欲罢不能》书中总结了六个让人上瘾的钩子：</p> <h3 id="_1-诱人的目标"><a href="#_1-诱人的目标" class="header-anchor">#</a> 1.诱人的目标</h3> <ul><li>色情片</li> <li>游戏中成为"王者"、层出不穷的高颜值皮肤...</li> <li>...</li></ul> <h3 id="_2-无法抵挡无法预知的积极反馈"><a href="#_2-无法抵挡无法预知的积极反馈" class="header-anchor">#</a> 2.无法抵挡无法预知的积极反馈</h3> <ul><li>社交中的点赞功能</li> <li>某音十几秒一条的视频，不需要你动脑就可以轻轻松松获得哈哈大笑的快感，有时候还有一种我学习到了的感觉，你永远猜不到下一条将会出现什么惊喜。你刷的越多算法就越精准，越知道你的情绪G点在哪里，你就越容易被俘获。</li> <li>直播中的打赏被主播表示的感谢和送上的'么么哒'</li> <li>...</li></ul> <h3 id="_3-渐进式的进步和改善的感觉"><a href="#_3-渐进式的进步和改善的感觉" class="header-anchor">#</a> 3.渐进式的进步和改善的感觉</h3> <ul><li><p>游戏中的升级策略</p></li> <li><p>...</p></li></ul> <h3 id="_4-随着时间的推移越来越困难的任务"><a href="#_4-随着时间的推移越来越困难的任务" class="header-anchor">#</a> 4.随着时间的推移越来越困难的任务</h3> <ul><li>游戏中的升级策略</li> <li>...</li></ul> <h3 id="_5-需要解决却又暂未解决的紧张感"><a href="#_5-需要解决却又暂未解决的紧张感" class="header-anchor">#</a> 5.需要解决却又暂未解决的紧张感</h3> <ul><li>电影或电视剧结尾有意制造的一个悬念，给你一种未完成的紧张感，你迫切想知道后面会发生什么</li> <li>...</li></ul> <h3 id="_6-强大的社会联系"><a href="#_6-强大的社会联系" class="header-anchor">#</a> 6.强大的社会联系</h3> <ul><li><p>与队友相约开黑</p></li> <li><p>游戏中能彰显地位、财富、能力等的装备（如：吃鸡游戏中的玛莎拉蒂皮肤）</p></li> <li><p>...</p></li></ul> <h2 id="找回自律-收获积极而长久的快乐"><a href="#找回自律-收获积极而长久的快乐" class="header-anchor">#</a> 找回自律，收获积极而长久的快乐</h2> <p>获得快乐的方式，你可以选择沉迷在你的手机里刷视频、打游戏、煲剧，毫不费力的收货大把的快乐。你还可以选择一条更难的路：<strong>选择自律、选择延迟满足、选择会让你不那么舒服的努力和成长</strong>。</p> <p>收获快乐的方式没有绝对的对与错，但是，如果快乐触手可及，这种廉价的快乐也就不值得珍惜，随时都可能抛弃。过后还可能让你浪费了大把时间，该做的正事没有完成，你感觉空虚、焦躁、自责... 既然如此，我们一起选择那条更难的路吧！</p> <div class="custom-block tip"><p class="custom-block-title">上瘾的案例收集</p> <p>想想你生活中让你上瘾的案例，对照上面让人上瘾的钩子，看看是哪个钩子吧~~欢迎留言哦~</p></div></div></div> <div class="page-edit"><div class="edit-link"><a href="https://github.com/heBody/blog/edit/master/docs/04.更多/05.心情杂货/10.反向拆解让人上瘾的套路，找回自律.md" target="_blank" rel="noopener noreferrer">编辑</a> <span><svg xmlns="http://www.w3.org/2000/svg" aria-hidden="true" focusable="false" x="0px" y="0px" viewBox="0 0 100 100" width="15" height="15" class="icon outbound"><path fill="currentColor" d="M18.8,85.1h56l0,0c2.2,0,4-1.8,4-4v-32h-8v28h-48v-48h28v-8h-32l0,0c-2.2,0-4,1.8-4,4v56C14.8,83.3,16.6,85.1,18.8,85.1z"></path> <polygon fill="currentColor" points="45.7,48.7 51.3,54.3 77.2,28.5 77.2,37.2 85.2,37.2 85.2,14.9 62.8,14.9 62.8,22.9 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