For example, "Even if you think you want to start exercising, your brain essentially thinks that you're a liar and that you don't actually like exercise," says Duhigg. "So what you have to do is train your brain so it knows that exercise is linked to something you know that you enjoy, like a piece of chocolate, taking a nice long shower, or spending 15 minutes on Facebook. It doesn't matter what the reward is. What matters is it's genuinely rewarding, and that you allow yourself to enjoy that reward."

譬如，Duhigg说：“想要开始锻炼，但大脑很可能知道是自己骗自己，我不是真正地喜欢锻炼。所以你要训练大脑，以便它知道锻炼与自己喜欢的一些事有关联，譬如一些巧克力，冲个好澡，或者花15分钟在Facobook上。奖赏是什么都无关紧要，关键是真正的有奖赏，且让自己很欢喜。”

He continues, "Now contrast that with how most people end up starting an exercise routine. They wake up one morning and they go for a run; they come home, and they're running late because they just spent 20 minutes running. And their kids need to get out the door, so they're stressed out and rushing through their morning routine. What they're doing there is effectively punishing themselves for exercising. They're making things harder after they work out, and that's exactly the wrong thing to do, because we know that our neurology will latch onto rewards."

他接着说：“现在，大部分人结束了将要开始的锻炼习惯。他们在某一天早上醒来，跑了个步，然后回家；因为只不过跑20分钟，所以开始跑的时间并不早。因为孩子们需要出门，所以他们被迫赶早高峰。这些事都是对锻炼的负面影响。在这样做之后，事情变得更糟糕了。这是错误的做法，因为我们的脑神经只会对奖赏感兴趣。”

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