如何戒除成瘾如何戒除毒瘾（策略）
今天，我们将讨论我们将使用的总体战略，这样你就知道会发生什么了。
看，我注意到，在那些试图克服毒瘾的人中，一个共同的趋势是他们会以某种方式获得动力。
也许他们看了视频，读了论坛帖子，也许他们无意中听到其他人克服，并获得了很多好处。
不管是什么，他们都觉得这次会很特别。
这次我要说清楚。
他们有所有的动机，但除了远离自己选择的实质内容之外，他们没有策略，没有做什么的计划。
他们基本上只是把它扔到墙上，希望它能粘住。
通常情况下，大多数人都会失败。
事实上，一项研究发现，只有十分之一的美国人曾经戒除毒瘾。
所以，可以肯定地说，这个计划没有那么有效。
我发现，只要坚持一个策略，你成功的机会就会飙升。
这就是为什么像匿名酗酒者这样的团体如此有效。
他们遵循一套严格的规则，并制定了作战计划。
在面对自己的毒瘾时，你需要有同样的心态，无论是色情、酒精、吸烟、电子游戏、社交媒体，无论是什么，你都需要有一个策略。
我发现，在接下来的几个月里，我们将使用的策略特别有效。
这是我教给很多教练的策略。
如果你能遵循它，这是一种行之有效的策略。
所以，到目前为止，你们所有人可能都在想，好吧，策略是什么？
好的，就在这里。
与其把所有的精力都集中在不养成坏习惯上，不如把所有的注意力都集中在养成好习惯上。
通过这样做，你慢慢地将你的生活转变为一种生活方式，在这种生活方式中，你所选择的物质甚至看起来都没有那么吸引人。
这意味着本课程的大部分内容将集中在如何养成良好习惯上。
将会有很多关于习惯是如何运作的，它们是如何形成的，以及你如何确保它们永远嵌入你的大脑的视频。
然后会有关于意志力和自律的视频，为你提供开始养成这些习惯所需的资源。
然后，我们将讨论如何改变你的环境，包括你的身体和社交环境，让你生活在一个比正常情况下更容易养成习惯的优化地方。
在你完成了所有这些东西的学习后，你就要真正采取行动，遵循你学到的东西，开始养成这些好习惯。
随着时间的推移，当你开始在生活中养成好习惯时，你会发现色情和毒品等东西的吸引力会降低。
现在，它真正归结为习惯是如何运作的。
在本课程的后面，我们将更深入地研究这个概念，但现在，只要明白习惯是无法真正消除的。
想想骑自行车吧。
你可以很长一段时间远离自行车，但如果你在生活中的某个时刻学会了如何骑自行车，你可以很容易地拿起自行车，在30分钟内，你就会骑得和以前一样好。
我们的大脑把习惯储存到死的那一天。
正因为如此，你不能永远改掉一个习惯。
你不能只是告诉自己，你将永远远离色情，并希望它发生，因为永远忘记习惯是不可能的，这在身体上是不可能，不会发生。
但研究发现，你可以改变这些习惯。
我的意思是什么？
好吧，假设你是一个每当你感到无聊时就会求助于社交媒体或吸烟的人，你可以改变这个习惯，并取代你在感到无聊时采取的行动。
因此，与其上Snapchat或Facebook，不如训练自己读书或去健身房。
这也适用于那些有色情成瘾的人。
如果你能改变你看色情片的习惯，找到一些同样令人愉快的东西来代替它，你就能改变你的思维方式。
当你有某种感觉时，你会发现自己接触了其他事情、人或经历，而不是接触色情片。
如果你能以某种方式让自己开始养成对你有益的习惯，养成让你更健康、更快乐、更富有的习惯，那么我们就解决了真正的问题。
你将开始过一种真正有价值的生活，你甚至不再需要色情作品了。
这就是我们将在未来几个月共同实施的总体战略。
我们将讨论习惯循环，以及我们的每一个习惯是如何形成的。
Today we’re going to discuss the general strategy that we’re going to be using over the course of the next few months so you have an idea of what to expect.
See, a common trend that I notice among people who try to overcome their addictions is that they somehow get motivated.
Maybe they watched the video, read a forum post, or maybe they overheard someone else quitting and getting tons of benefits.
Whatever it is, they feel like this time is going to be special.
This time I’m going to stay clean for good.
They have all that motivation, but they have no strategy, no plan of what to do other than to stay away from their substance of choice.
They’re essentially just throwing it against the wall and hoping that it sticks.
And more often than not, the majority of people fail.
In fact, a study found that only one in ten Americans ever overcome an addiction.
So, it’s safe to say that this plan isn’t that effective.
What I have found is by simply sticking to a strategy, and strategy, your chances of success skyrocket.
That’s why groups like alcoholics anonymous are so effective.
They follow a strict set of rules and they have a battle plan.
You need to have the same mindset when it comes to confronting your own addiction, whether it be pornography, alcohol, smoking, video games, social media, whatever it is, you need to have a strategy.
And the strategy that we’re going to be using over the course of the next couple of months is one that I found to be particularly effective.
It’s a strategy that I teach to a lot of the people that I coach.
It’s a strategy that works if you can follow it.
So, by now all of you are probably wondering, well, what is the strategy?
Okay, so here it is.
Instead of focusing all of your energy on not doing your bad habit, focus all of your energy instead on building good ones.
And by doing so, you slowly transform your life into a life style where your substance of choice doesn’t even seem that appealing.
This means that the majority of this course will focus on how to build good habits.
There will be many videos on how habits work, how they’re formed, how do you make sure that they are embedded into your brain for good.
Then there will be videos on willpower and self-discipline which give you the resources you need to start building these habits.
Then we’re going to talk about how you can change your environment, both your physical and your social environment so that you live in an optimized place where building habits is easier than normal.
And after you’re done learning all of this stuff, it’s then up to you to actually take action, follow the things that you’ve learned, and start building these good habits.
And slowly over time as you start drilling good habits into your life, you’ll find that things like pornography and drugs will be less appealing.
Now, it really comes down to how habits work.
We’re going to dive deeper into this concept later on in the course, but for now, just understand that habits cannot truly be erased.
Think about riding a bike.
You can stay away from a bike for ages, but if you learn how to do it at one point in your life, you can easily pick up a bike and within, say thirty minutes, you’ll be riding almost as well as you used to.
Our brains store away habits util the day we die.
And because of this, you cannot erase a habit for good.
You can’t just tell yourself that you’re going to stay away from pornography forever and hope that it happens because it’s impossible to forget habits for good, it is physically impossible, not going to happen.
But what research has found is that you can alter these habits.
And what do I mean by this?
Well, let’s say that you’re someone who turns to social media or smoking whenever you feel bored, you can alter this habit and replace the action you take when you feel bored.
So instead of going on Snapchat or Facebook, it is possible to train yourself to read a book or go to the gym instead.
This applies to those of you with a pornography addiction as well.
If you can alter your habit of watching pornography by finding something that is also pleasurable to take its place, you can change the way that your mind works.
Instead of reaching out to porn whenever you feel a certain way, you’ll find yourself reaching out to other things or people or experiences.
And if you can somehow get yourself to start reaching out to habits that are beneficial for you, habits that make you healthier, happier, wealthier, then we’ll have solved the real problem.
You’ll start living a life that’s actually worth living and you won’t even need pornography in your life anymore.
And that’s’ the general strategy that we’re going to be implementing together over the next couple of months.
Next week, we’re going to be talking about the habit loop and how each and every single habit our there is structured.
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作者简介：蓝海蓝，广外硕士级妈妈，心理学学士，原开办英语培训机构及外企、院校任职，现英语独立教师(传授英语系统规律+激发自主学习习惯+培养乐观积极性格），爱读书、爱写作，爱跑步，爱旅游，走遍全球20多个国家。专注英语教学及亲子教育心理研究，原创教育思考文章多篇！欢迎关注公众号蓝海蓝（ID:BOB_Education)。
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