Write the following Prompt to DeepSeek-AI:
目的:
假設你是一個克服拖延的專家，請幫我設計一個改掉晚上吃消夜的計畫。
輸入:
我最近常常晚上一追劇就忍不住吃了零食或外送。我需要改掉這個壞習慣，並且一定要能做得到。
輸出:
請根據下邊的計畫範本來設計：
- 目標願景：
- 附加價值：
- 觸發機制：
- 可用情境：
- 風險情境：
- 可採取行動：
- 具體下一步：
- 要替代行動：
- 獎勵機制：
- 紀錄工具：
- 下一次改變
Screenshot of DeepSeek's answer
以下為根據你的需求設計的「戒除追劇消夜習慣計畫」：
目標願景
建立「追劇≠吃消夜」的神經連結，培養「21:00後零進食」的健康作息，改善睡眠品質與體脂管理
附加價值
✅ 每月省$3,000+外送費
✅ 清晨工作效率提升20%
✅ 皮膚狀態改善（減少宵夜後浮腫）
✅ 建立「說到做到」的自我信任感
觸發機制分析
| 情境類型 | 具體觸發點 |
|---|---|
| 生理觸發 | 追劇時嘴部空虛感/劇情緊張時心跳加速 |
| 心理觸發 | 「都辛苦一天了」的補償心理 |
| 環境觸發 | 外送APP通知/茶几上的零食籃/深夜美食直播 |
可用情境工具包
1️⃣ 「10分鐘魔法時區」
當想吃消夜時：
▸ 立即暫停影片 → 喝300ml氣泡水 → 做5分鐘「靠牆倒箭式」瑜伽
▸ 設定10分鐘倒數計時，期間只允許做「非進食行為」
2️⃣ 「追劇儀式改造」
▸ 追劇專用「抗焦慮手部玩具」（解壓骰子/指尖陀螺）
▸ 自製視覺提醒桌布：「這部劇值得用健康來配嗎？」
風險情境應對表
| 高風險情境 | 破解行動 | 科學原理 |
|---|---|---|
| 看到美食廣告 | 立即快轉30秒+默念「廣告商在操控我的荷爾蒙」 | 認知重評技術 |
| 朋友邀約合購 | 預存罐頭訊息：「正在執行168斷食喔～」 | 承諾一致性原則 |
| 週末罪惡時段 | 啟動「追劇專屬香氛」（薄荷/葡萄柚精油） | 嗅覺制約法 |
具體下一步行動
❶ 本週日21:00前：
清空追劇區域所有即食零食
下載「Forest」APP設定22:00-6:00禁食模式
準備「緊急求生包」（無糖口香糖+冰鎮鐵湯匙）
❷ 建立「追劇儀式新組合」：
暖場：1分鐘深呼吸（4-7-8呼吸法）
中場：每集片尾做10下深蹲
終場：抹護手霜+戴睡眠眼罩
獎勵機制設計
✨ 神經獎勵：每成功1次就在月曆貼「鑽石貼紙」
✨ 週獎勵：累積5顆鑽石→解鎖1集VIP劇集
✨ 月獎勵：完整4週→預約專業頭皮護理
✨ 終極獎勵：持續100天→購入4K投影機升級追劇體驗
紀錄工具建議
📱 雙軌紀錄法：
手機相簿建立「消夜慾望日記」隨拍當下情境
筆記本畫「慾望強度曲線圖」（1-10分標記）
每週整理「戰勝清單」計算省下熱量（換算成等值運動量）
下一次優化節點
▸ 第3天：檢查「緊急求生包」使用頻率
▸ 第7天：分析慾望高峰時段（精準調整策略）
▸ 第21天：舉辦「追劇零食斷捨離」儀式
這個計畫結合「行為替代」與「認知重塑」，建議從「環境改造」和「儀式建立」雙軌切入。關鍵在於把「抗拒消夜」轉化為「主動創造新儀感」，用漸進式調整取代強硬戒斷，今晚就從「移動零食籃位置」開始吧！
Target Vision
Establish a neural connection where “watching dramas ≠ eating snacks,” cultivate a “zero eating after 9:00 PM” routine, and improve sleep quality and body fat management.
Added Value
✅ Save $100+ monthly on delivery fees
✅ 20% increase in morning work efficiency
✅ Improved skin condition (reduced puffiness from late-night snacks)
✅ Build self-trust through “keeping promises to yourself”
Trigger Mechanism Analysis
| Trigger Type | Specific Triggers |
|---|---|
| Physiological | Oral emptiness while watching dramas / Increased heart rate during intense scenes |
| Psychological | “I deserve a reward after a hard day” mentality |
| Environmental | Food delivery app notifications / Snack basket on the table / Late-night food livestreams |
Available Scenario Toolkit
1️⃣ “10-Minute Magic Zone”
When craving snacks:
▸ Pause the show immediately → Drink 300ml sparkling water → Do 5 minutes of “Legs-Up-The-Wall” yoga
▸ Set a 10-minute timer; only allow non-eating activities during this time
2️⃣ “Drama-Watching Ritual Upgrade”
▸ Use “anti-anxiety hand toys” (fidget cube / spinner) while watching
▸ Customize a phone wallpaper with: “Is this show worth sacrificing my health for?”
Risk Scenario Response Table
| High-Risk Scenario | Counteraction | Scientific Principle |
|---|---|---|
| Seeing food ads | Skip 30 seconds + Repeat: “Advertisers are manipulating my hormones” | Cognitive reappraisal |
| Friends invite you to order food | Pre-save a response: “I’m on a 16:8 fasting plan!” | Commitment & consistency principle |
| Weekend temptation hours | Use “drama-watching essential oils” (peppermint / grapefruit) | Olfactory conditioning |
Concrete Next Steps
❶ Before 9:00 PM this Sunday:
Remove all snacks from your drama-watching area
Download the “Forest” app and activate “Fasting Mode” from 10:00 PM to 6:00 AM
Prepare an “emergency survival kit” (sugar-free gum + chilled metal spoon)
❷ Create a “New Drama Ritual”:
Pre-show: 1-minute deep breathing (4-7-8 technique)
Mid-show: 10 squats during each episode’s credits
Post-show: Apply hand cream + wear a sleep mask
Reward Mechanism
✨ Neurological Reward: Stick a “diamond sticker” on your calendar for each success
✨ Weekly Reward: 5 diamonds → Unlock 1 VIP drama episode
✨ Monthly Reward: 4 consecutive weeks → Book a professional scalp treatment
✨ Ultimate Reward: 100-day streak → Upgrade to a 4K projector for enhanced viewing
Recording Tools
📱 Dual-Track Tracking:
Create a “Late-Night Craving Diary” in your phone gallery (snap a photo of tempting situations)
Draw a “Desire Intensity Chart” (rate cravings from 1-10 daily)
Weekly “Victory List”: Calculate saved calories (convert to equivalent exercise, e.g., “3,500 calories = 5 hours of cycling”)
Next Optimization Checkpoints
▸ Day 3: Review usage frequency of your “emergency survival kit”
▸ Day 7: Analyze peak craving hours (refine strategies)
▸ Day 21: Host a “Snack Decluttering Ceremony”
This plan combines behavior substitution and cognitive restructuring, focusing on environment redesign and ritual-building. The key is transforming “resisting snacks” into “actively creating new habits,” using gradual adjustments instead of abrupt bans. Start tonight by relocating your snack basket!