今天介绍的习惯养成法是“if-then”规划法，只要设定“如果……那么……”的条件并执行就可以轻松养成习惯。这么简单的方法，有许多的科学家正在研究，其中一篇荟萃分析指出“if-then”规划法的效果量可以达到0.65，在某个别领域，这个数字可以达到0.99。它的应用范围很广，不仅可以用在习惯养成上，还可以用在改变性格等领域中。

参考文献：

1.Heidi Grant Halvorson. Nine Things Successful People Do Differently

2.Gollwitzers, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes.

3.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.

4.oli, A., Webb, T. L., & Hardy, G. E. (2016). Does forming implementation intentions help people with mental health problems to achieve goals? A meta-analysis of experimental studies with clinical and analogue samples.