核实记录：戒烟戒酒、学习方法、拖延与习惯的具体办法
核实日期：2026-09-21。第 2 节 32 → 38 条，第 4 节 13 → 18 条，第 6 节 24 → 25 条，第 23 节 13 → 18 条，合计新增 17 条。
起因是用户提问：「要不要加关于自律的，怎么学习一个内容，怎么避免拖延症，比如戒烟戒酒这些只说了毅力很多，却没说具体方法」。
动手前先查了重复：全书当时 574 条，其中 39 条标着「毅力=是」，但没有一条讲「毅力不够的时候怎么办」；全文搜不到「伐尼克兰」「尼古丁」「纳曲酮」「戒烟热线」「间隔重复」「主动回忆」。第 4 节已有实施意图（第 1 条）、退出条件、拆任务、自定截止日期，缺的是总纲和另外几件有证据的事；第 23 节 13 条全部回答「学什么」，没有一条回答「怎么学」。
用户选定的方案是分散进现有四节，不新开节（另一个候选是新开第 34 节「怎么真的做到」）。
一、逐条核对到的原文
戒烟（第 2 节第 3 到 6 条）
| 来源 | 核对到的原文 / 数据 | 用在哪 |
|---|---|---|
| Livingstone-Banks J, Fanshawe TR, Thomas KH, et al. (2023). Nicotine receptor partial agonists for smoking cessation. Cochrane Database Syst Rev 5:CD006103, doi:10.1002/14651858.CD006103.pub8（Europe PMC 摘要全文） | 「We included 75 trials of 45,049 people」「We found high-certainty evidence that varenicline helps more people to quit than placebo (RR 2.32, 95% CI 2.15 to 2.51; I² = 60%, 41 studies, 17,395 participants)」「high-certainty evidence that varenicline helps more people to quit than bupropion (RR 1.36, 95% CI 1.25 to 1.49)」「high-certainty evidence that varenicline helps more people to quit than a single form of nicotine replacement therapy (NRT) (RR 1.25, 95% CI 1.14 to 1.37)」「moderate-certainty evidence that people taking varenicline are probably more likely to report SAEs (RR 1.23, 95% CI 1.01 to 1.48)」 | 第 2 节第 3 条 |
| Hartmann-Boyce J, Chepkin SC, Ye W, Bullen C, Lancaster T (2018). Nicotine replacement therapy versus control for smoking cessation. Cochrane Database Syst Rev 5:CD000146, doi:10.1002/14651858.CD000146.pub5 | 「133 with 64,640 participants contributed to the primary comparison」「The RR of abstinence for any form of NRT relative to control was 1.55 (95% confidence interval (CI) 1.49 to 1.61)」「NRTs increase the rate of quitting by 50% to 60%」 | 第 2 节第 3 条 |
| Theodoulou A, Chepkin SC, Ye W, et al. (2023). Different doses, durations and modes of delivery of nicotine replacement therapy for smoking cessation. Cochrane Database Syst Rev 6:CD013308, doi:10.1002/14651858.CD013308.pub2 | 「high-certainty evidence that combination NRT (fast-acting form plus patch) results in higher long-term quit rates than single form (risk ratio (RR) 1.27, 95% CI 1.17 to 1.37; I² = 12%; 16 studies, 12,169 participants)」「moderate-certainty evidence, limited by risk of bias, of a favourable effect of preloading on abstinence (RR 1.25, 95% CI 1.08 to 1.44; I² = 0%; 9 studies, 4395 participants)」 | 第 2 节第 3、4 条 |
| 上海市卫生健康委员会 (2021). 选对药物，让戒烟轻松一点，https://wsjkw.sh.gov.cn/jtyx/20211119/df50681e01ba49f896d54f771d8176ae.html（直连可取全文） | 「市场上可见的戒烟药物主要有三种，即尼古丁替代疗法药物、安非他酮、伐尼克兰」「尼古丁替代疗法药物属于非处方药（OTC），可通过药店柜台购买；而安非他酮、伐尼克兰属于处方药，须到医院戒烟门诊或呼吸内科就诊，凭医师处方经药师调配后才能得到」；尼古丁贴片规格 21/14/7 毫克，咀嚼胶 2/4 毫克；疗程「8~12 周」「治疗期间不宜突然停药，须在戒烟医师指导下逐渐减量至停药」；伐尼克兰常见反应「呕吐、恶心、口干、多梦、睡眠障碍……」 | 第 2 节第 3 条（国内可及性与用法） |
| Lindson-Hawley N, Banting M, West R, Michie S, Shinkins B, Aveyard P (2016). Gradual Versus Abrupt Smoking Cessation: A Randomized, Controlled Noninferiority Trial. Ann Intern Med 164(9):585-592, doi:10.7326/M14-2805 | 「697 adult smokers with tobacco addiction」「At 4 weeks, 39.2% (95% CI, 34.0% to 44.4%) of the participants in the gradual-cessation group were abstinent compared with 49.0% (CI, 43.8% to 54.2%) in the abrupt-cessation group (relative risk, 0.80 [CI, 0.66 to 0.93]). At 6 months, 15.5% (CI, 12.0% to 19.7%) … compared with 22.0% (CI, 18.0% to 26.6%) … (relative risk, 0.71 [CI, 0.46 to 0.91])」「Participants who preferred gradual cessation were significantly less likely to be abstinent at 4 weeks than those who preferred abrupt cessation (38.3% vs 52.2%; P = 0.007)」 | 第 2 节第 4 条 |
| WITHDRAWN: Reduction versus abrupt cessation in smokers who want to quit. Cochrane Database Syst Rev 2019;10:CD008033, doi:10.1002/14651858.CD008033.pub4 | 记录标题以「WITHDRAWN:」开头，检索日期停在 2012 年 7 月。原结论「Neither reduction or abrupt quitting had superior abstinence rates when all the studies were combined in the main analysis (RR= 0.94, 95% CI= 0.79 to 1.13)」，10 项研究、3760 人 | 第 2 节第 4 条备注的「争议」一侧 |
| Stead LF, Koilpillai P, Fanshawe TR, Lancaster T (2016). Combined pharmacotherapy and behavioural interventions for smoking cessation. Cochrane Database Syst Rev 3:CD008286, doi:10.1002/14651858.CD008286.pub3 | 「Based on the remaining 52 studies (19,488 participants) there was high quality evidence (using GRADE) for a benefit of combined pharmacotherapy and behavioural treatment compared to usual care, brief advice or less intensive behavioural support (RR 1.83, 95% CI 1.68 to 1.98)」「The pooled estimate for 43 trials that recruited participants in healthcare settings (RR 1.97, 95% CI 1.79 to 2.18)」「between four and eight contact sessions」「more than 30 minutes but less than 300 minutes」 | 第 2 节第 5 条 |
| Matkin W, Ordóñez-Mena JM, Hartmann-Boyce J (2019). Telephone counselling for smoking cessation. Cochrane Database Syst Rev 5:CD002850, doi:10.1002/14651858.CD002850.pub4 | 「quit rates were higher for smokers receiving multiple sessions of proactive counselling (risk ratio (RR) 1.38, 95% confidence interval (CI) 1.19 to 1.61; 14 trials, 32,484 participants)」「the provision of telephone counselling increased quit rates (RR 1.25, 95% CI 1.15 to 1.35; 65 trials, 41,233 participants)」，两项均因异质性降级为中等确定性 | 第 2 节第 5 条 |
| 中国疾病预防控制中心 (2021). 「中国戒烟平台」微信小程序正式上线，https://www.chinacdc.cn/jkyj/yckz/gzdt/202203/t20220310_296389.html（直连可取全文） | 「在健康中国行动控烟行动工作组指导下中国疾病预防控制中心和世界卫生组织驻华代表处联合制作了中国权威戒烟资源库『中国戒烟平台』微信小程序。小程序内容主要包括：戒烟热线、戒烟门诊详细信息，以及线上戒烟服务资源等」；同站点页脚「健康咨询电话：12320」 | 第 2 节第 5 条（国内渠道） |
| Lindson N, Livingstone-Banks J, Butler AR, et al. (2026). Electronic cigarettes for smoking cessation. Cochrane Database Syst Rev 8:CD010216, doi:10.1002/14651858.CD010216.pub11（检索截至 2026-01-01） | 「We included 80 completed RCTs, representing 29,861 participants」「Nicotine EC result in increased quit rates compared to nicotine replacement therapy (NRT) (high-certainty evidence) (RR 1.61, 95% CI 1.23 to 2.12; 11 studies, 4114 participants). In absolute terms, this might translate to an additional four quitters per 100 (95% CI 1 to 7 more)」「the proportion of participants experiencing SAEs is probably similar between groups (moderate-certainty evidence) (RD 0.01, 95% CI -0.01 to 0.02)」「Compared to behavioural support only or no support, quit rates may be higher for participants randomised to nicotine EC (low-certainty evidence) (RR 1.75, 95% CI 1.39 to 2.20)」 | 第 2 节第 6 条 |
| 国家烟草专卖局 (2022). 电子烟管理办法（公告 2022 年第 1 号），http://www.gov.cn/gongbao/content/2022/content_5697988.htm（国务院公报全文） | 「自 2022 年 5 月 1 日起施行」「禁止销售除烟草口味外的调味电子烟和可自行添加雾化物的电子烟」「禁止向未成年人出售电子烟产品」「任何个人、法人或者其他组织不得通过本办法规定的电子烟交易管理平台以外的信息网络销售电子烟产品、雾化物和电子烟用烟碱等」「从事电子烟零售业务，应当依法向烟草专卖行政主管部门申请领取烟草专卖零售许可证或者变更许可范围」 | 第 2 节第 6 条 |
戒酒（第 2 节第 21、22 条）
| 来源 | 核对到的原文 / 数据 | 用在哪 |
|---|---|---|
| Caputo F, Lungaro L, Costanzini A, De Giorgio R, Addolorato G (2026). Alcohol withdrawal syndrome in hospitalized patients: a practical review. Eur J Intern Med 107103, doi:10.1016/j.ejim.2026.107103 | 「Alcohol withdrawal syndrome (AWS) develops in patients with alcohol use disorder (AUD) and physical dependence after abrupt cessation or substantial reduction of sustained heavy alcohol use. It is common and potentially life-threatening in general medical practice. Characteristic features include tremor, autonomic activation, anxiety, insomnia, perceptual disturbances, seizures, and delirium tremens.」「Benzodiazepines remain the standard of care for moderate to severe withdrawal」「Supportive care, including thiamine, hydration, electrolyte correction, and reassessment for differential diagnoses, is essential.」 | 第 2 节第 21 条 |
| Bramness JG, Heiberg IH, Høye A, Rossow I (2023). Mortality and alcohol-related morbidity in patients with delirium tremens, alcohol withdrawal state or alcohol dependence in Norway: A register-based prospective cohort study. Addiction 118(12):2352-2359, doi:10.1111/add.16297 | 「All patients registered in the Norwegian Patient Registry between 2009 and 2015 with a diagnosis of AD (F10.2), AWS (F10.3) or DT (F10.4) and aged 20-79 years were included (n = 36 287)」「DT patients had higher annual mortality rate (8.0%) than AWS (5.0%) and AD (3.6%) patients, respectively」「DT patients had higher mortality [SMR = 9.8, 95% CI = 8.9-10.7]」 | 第 2 节第 21 条 |
| Kaner EF, Beyer FR, Muirhead C, et al. (2018). Effectiveness of brief alcohol interventions in primary care populations. Cochrane Database Syst Rev 2:CD004148, doi:10.1002/14651858.CD004148.pub4 | 「The primary meta-analysis included 34 studies (15,197 participants) and provided moderate-quality evidence that participants who received brief intervention consumed less alcohol than minimal or no intervention participants after one year (mean difference (MD) -20 g/week, 95% confidence interval (CI) -28 to -12)」「Mean baseline alcohol consumption was 244 g/week (30.5 standard UK units)」「'Brief intervention' was defined as a conversation comprising five or fewer sessions of brief advice or brief lifestyle counselling and a total duration of less than 60 minutes」「Longer counselling duration probably has little additional effect」 | 第 2 节第 22 条 |
| Jonas DE, Amick HR, Feltner C, et al. (2014). Pharmacotherapy for adults with alcohol use disorders in outpatient settings: a systematic review and meta-analysis. JAMA 311(18):1889-1900, doi:10.1001/jama.2014.3628 | 「We included 122 RCTs and 1 cohort study (total 22,803 participants)」「The NNT to prevent return to any drinking for acamprosate was 12 (95% CI, 8 to 26)… and was 20 (95% CI, 11 to 500) for oral naltrexone (50 mg/d). The NNT to prevent return to heavy drinking was 12 (95% CI, 8 to 26) for oral naltrexone (50 mg/d)」；同一课题的 AHRQ 版本写明「Studies typically included psychosocial cointerventions; effect sizes reflect the added benefits of medications」 | 第 2 节第 22 条 |
拖延、环境与习惯（第 4 节第 9 到 13 条、第 6 节第 25 条）
| 来源 | 核对到的原文 / 数据 | 用在哪 |
|---|---|---|
| Steel P (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychol Bull 133(1):65-94, doi:10.1037/0033-2909.133.1.65 | 「A meta-analysis of procrastination's possible causes and effects, based on 691 correlations, reveals that neuroticism, rebelliousness, and sensation seeking show only a weak connection. Strong and consistent predictors of procrastination were task aversiveness, task delay, self-efficacy, and impulsiveness, as well as conscientiousness and its facets of self-control, distractibility, organization, and achievement motivation. These effects prove consistent with temporal motivation theory, an integrative hybrid of expectancy theory and hyperbolic discounting.」 | 第 4 节第 9 条 |
| Hollands GJ, Carter P, Anwer S, et al. (2019). Altering the availability or proximity of food, alcohol, and tobacco products to change their selection and consumption. Cochrane Database Syst Rev 9:CD012573, doi:10.1002/14651858.CD012573.pub3 | 「We included 24 studies」「All of the included studies investigated food products; none investigated alcohol or tobacco. The majority were conducted in laboratory settings (14/24)… All studies were conducted in high-income countries」「exposure to fewer options resulted in a large reduction in selection of the targeted food(s): SMD -1.13 (95% CI -1.90 to -0.37) (low certainty evidence)」「exposure to food placed farther away resulted in a moderate reduction in its consumption: SMD -0.60 (95% CI -0.84 to -0.36) (low certainty evidence)」「this effect was greater: the farther away the product was placed; when only the targeted product(s) was available」 | 第 4 节第 10 条 |
| Halpern SD, French B, Small DS, et al. (2015). Randomized trial of four financial-incentive programs for smoking cessation. NEJM 372(22):2108-2117, doi:10.1056/NEJMoa1414293 | 「Overall, 2538 participants were enrolled」「Of those assigned to reward-based programs, 90.0% accepted the assignment, as compared with 13.7% of those assigned to deposit-based programs (P<0.001)」「rates of sustained abstinence from smoking through 6 months were higher with each of the four incentive programs (range, 9.4 to 16.0%) than with usual care (6.0%)」「Reward-based programs were associated with higher abstinence rates than deposit-based programs (15.7% vs. 10.2%, P<0.001). However, in instrumental-variable analyses that accounted for differential acceptance, the rate of abstinence at 6 months was 13.2 percentage points (95% confidence interval, 3.1 to 22.8) higher in the deposit-based programs than in the reward-based programs among the estimated 13.7% of the participants who would accept participation in either type of program.」；方案为「rewards of approximately $800」与「refundable deposits of $150 plus $650 in reward payments」 | 第 4 节第 11 条 |
| Lally P, van Jaarsveld CHM, Potts HWW, Wardle J (2010). How are habits formed: Modelling habit formation in the real world. Eur J Soc Psychol 40(6):998-1009, doi:10.1002/ejsp.674（Crossref 摘要全文） | 「96 volunteers chose an eating, drinking or activity behaviour to carry out daily in the same context (for example 'after breakfast') for 12 weeks」「The majority (82) of participants provided sufficient data for analysis」「The model fitted for 62 individuals, of whom 39 showed a good fit」「The time it took participants to reach 95% of their asymptote of automaticity ranged from 18 to 254 days」「Missing one opportunity to perform the behaviour did not materially affect the habit formation process」 | 第 4 节第 12 条 |
| Rozental A, Forsell E, Svensson A, Andersson G, Carlbring P (2015). Internet-based cognitive-behavior therapy for procrastination: A randomized controlled trial. J Consult Clin Psychol 83(4):808-824, doi:10.1037/ccp0000023 | 「Participants (N = 150) were randomized to guided self-help, unguided self-help, and wait-list control」「the Pure Procrastination Scale, Cohen's d = 0.70, 95% confidence interval (CI) [0.29, 1.10], and d = 0.50, 95% CI [0.10, 0.90], and the Irrational Procrastination Scale, d = 0.81 95% CI [0.40, 1.22], and d = 0.69 95% CI [0.29, 1.09]」「Clinically significant change was achieved among 31.3-40.0% for guided self-help, compared with 24.0-36.0% for unguided self-help」「Neither of the treatment conditions was found to be superior on any of the outcome measures」；干预成分见同一课题的研究方案（JMIR Res Protoc 2013;2(2):e46，doi:10.2196/resprot.2801）「behavioral activation, behavioral experiments, stimulus control, and psychoeducation on motivation and different work methods」 | 第 4 节第 13 条 |
| Hagger MS, Chatzisarantis NLD, Alberts H, et al. (2016). A Multilab Preregistered Replication of the Ego-Depletion Effect. Perspect Psychol Sci 11(4):546-573, doi:10.1177/1745691616652873 | 「Multiple laboratories (k = 23, total N = 2,141) conducted replications of a standardized ego-depletion protocol based on a sequential-task paradigm by Sripada et al. Meta-analysis of the studies revealed that the size of the ego-depletion effect was small with 95% confidence intervals (CIs) that encompassed zero (d = 0.04, 95% CI [-0.07, 0.15]」 | 第 6 节第 25 条 |
学习方法（第 23 节第 14 到 18 条）
| 来源 | 核对到的原文 / 数据 | 用在哪 |
|---|---|---|
| Yang C, Luo L, Vadillo MA, Yu R, Shanks DR (2021). Testing (quizzing) boosts classroom learning: A systematic and meta-analytic review. Psychol Bull 147(4):399-435, doi:10.1037/bul0000309 | 「The current review integrated 48,478 students' data, extracted from 222 independent studies」「The results show that overall testing (quizzing) raises student academic achievement to a medium extent (g = 0.499)」「The magnitude of the effect is modulated by a variety of factors, including learning strategy in the control condition, test format consistency, material matching, provision of corrective feedback, number of test repetitions, test administration location and timepoint, treatment duration, and experimental design」 | 第 23 节第 14 条 |
| Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques: Promising Directions From Cognitive and Educational Psychology. Psychol Sci Public Interest 14(1):4-58, doi:10.1177/1529100612453266 | 「Practice testing and distributed practice received high utility assessments because they benefit learners of different ages and abilities and have been shown to boost students' performance across many criterion tasks and even in educational contexts. Elaborative interrogation, self-explanation, and interleaved practice received moderate utility assessments」「Five techniques received a low utility assessment: summarization, highlighting, the keyword mnemonic, imagery use for text learning, and rereading」「Most students report rereading and highlighting, yet these techniques do not consistently boost students' performance, so other techniques should be used in their place (e.g., practice testing instead of rereading)」 | 第 23 节第 14、15、16、17 条 |
| Cepeda NJ, Pashler H, Vul E, Wixted JT, Rohrer D (2006). Distributed practice in verbal recall tasks: A review and quantitative synthesis. Psychol Bull 132(3):354-380, doi:10.1037/0033-2909.132.3.354 | 「This review found 839 assessments of distributed practice in 317 experiments located in 184 articles. Effects of spacing (consecutive massed presentations vs. spaced learning episodes) and lag (less spaced vs. more spaced learning episodes) were examined」「Analyses suggest that ISI and retention interval operate jointly to affect final-test retention; specifically, the ISI producing maximal retention increased as retention interval increased.」 | 第 23 节第 15 条 |
| Brunmair M, Richter T (2019). Similarity matters: A meta-analysis of interleaved learning and its moderators. Psychol Bull 145(11):1029-1052, doi:10.1037/bul0000209 | 「based on 59 studies with 238 effect sizes nested in 158 samples」「A multilevel meta-analysis revealed a moderate overall interleaving effect (Hedges' g = 0.42). Interleaved practice was best for studies using paintings (g = 0.67) and other visual materials. Results for studies using mathematical tasks revealed a small interleaving effect (g = 0.34), whereas results for expository texts and tastes were ambiguous with nonsignificant overall effects. An advantage of blocking compared with interleaving was found for studies based on words (g = -0.39)」「stronger interleaving effects for learning material more similar between categories, for learning material less similar within categories, and for more complex learning material」 | 第 23 节第 17 条 |
| Pashler H, McDaniel M, Rohrer D, Bjork R (2008). Learning Styles: Concepts and Evidence. Psychol Sci Public Interest 9(3):105-119, doi:10.1111/j.1539-6053.2009.01038.x | 「students must be divided into groups on the basis of their learning styles, and then students from each group must be randomly assigned to receive one of multiple instructional methods. Next, students must then sit for a final test that is the same for all students」「the experiment must reveal a specific type of interaction between learning style and instructional method」「we found virtually no evidence for the interaction pattern mentioned above」「very few studies have even used an experimental methodology capable of testing the validity of learning styles applied to education. Moreover, of those that did use an appropriate method, several found results that flatly contradict the popular meshing hypothesis」「there is no adequate evidence base to justify incorporating learning-styles assessments into general educational practice」「it would be an error to conclude that all possible versions of learning styles have been tested and found wanting」 | 第 23 节第 18 条 |
二、没写进来的和为什么
- 番茄钟、时间盒：仍然没有直接测过的随机试验。第 4 节第 8 条备注早就写明这一点，第 6 节的核实记录里也记过「多任务/番茄钟：无直接证据，按要求不收」。这次检索到的几项把番茄钟当作 CBT 行为模块来比较的试验是 OSF 预印本，不是期刊论文，按本仓库的引用规则不收。
- 「养成习惯平均 66 天」：这个数字在 Lally 2010 正文里，摘要只给了 18 到 254 天的范围。按「数字必须能在原文中找到」的规矩，正文只写范围。
- 间隔学习的效应量：Latimier、Peyre、Ramus (2020, Educational Psychology Review, doi:10.1007/s10648-020-09572-8) 的摘要在 Springer、Semantic Scholar 和 Europe PMC 都取不到（Semantic Scholar 明确写 abstract 被出版方隐去）。所以第 23 节第 15 条不写 g 值，只用 Cepeda 2006 摘要里能逐字核到的研究规模和那条「保持期越长、最佳间隔越长」的规律，外加 Dunlosky 的评级。
- 全国戒烟热线 400-888-5531：没找到能逐字核对的官方页面（nhc.gov.cn 恒 412）。所以正文只写 12320 和「中国戒烟平台」小程序，这两样在中国疾控中心官网上能逐字核到。
- 阿坎酸、纳曲酮在国内的适应症：nmpa.gov.cn 恒 412，没有拿到能逐字核对的批件信息。所以第 2 节第 22 条只写「以医生和药品说明书为准」，不写国内是否获批该适应症。
- 震颤谵妄的病死率：没有采用二手转述的「1% 到 4%」。改用挪威全国登记队列能逐字核到的年死亡率（8.0% / 5.0% / 3.6%）和标准化死亡比 9.8。
三、量级与口径怎么定的
按 CLAUDE.md，数字够用就机械套阈值，不够才用判断并在这里写明依据。
| 条目 | 量级 | 依据 |
|---|---|---|
| 第 2 节第 3 条（戒烟药） | 大 | 死亡率口径，相对提升远超 20% 的阈值（RR 2.32、1.55、1.27 三项），且终点是六个月以上的戒烟率，不是替代终点 |
| 第 2 节第 4 条（戒烟日） | 中 | 六个月戒烟率 22.0% 对 15.5%，相对差约 29%，按阈值本该落「大」；但只有一项随机试验，方向还和一篇已撤回的 Cochrane 相反，故下调一档记「中」 |
| 第 2 节第 5 条（门诊与热线） | 大 | RR 1.83，超过 20% 阈值 |
| 第 2 节第 6 条（电子烟） | 中 | RR 1.61 按阈值本应落「大」；但绝对数只是每 100 人多 4 人，长期安全性无数据，国内也未作为戒烟手段批准，故记「中」 |
| 第 2 节第 21 条（别自己硬戒） | 大 | 换回的是避免一个会致死的急症。没有「硬戒 vs 就医」的对照数据可套阈值，按后果判「大」，理由是震颤谵妄组年死亡率 8.0%、标准化死亡比 9.8 |
| 第 2 节第 22 条（少喝的办法） | 小 | 两份证据量的都是喝了多少，属替代终点，按死亡率口径「只有替代终点」的规则记「小」 |
| 第 4 节第 9 条（拖延是情绪问题） | 中 | 时间口径但没有量过省下多少小时，是方向性条目，按判断记「中」 |
| 第 4 节第 10 条（改环境） | 中 | 中等效应量（SMD −0.60），但证据全是食物、多在实验室，搬到手机属顺推，记「中」 |
| 第 4 节第 11 条（把钱押上） | 中 | 试验终点是戒烟，搬到别的事上属顺推，记「中」 |
| 第 4 节第 12 条（习惯要多久） | 中 | 换回的是一个正确预期，没有时间节省量，记「中」 |
| 第 4 节第 13 条（自助材料） | 中 | 效应量中到大，但只有一项试验、瑞典语材料，中文没有现成对应物，记「中」 |
| 第 6 节第 25 条（意志力不会用完） | 中 | 省下的是被误配的精力和「攒意志力」类课程的钱，两者都没有金额或小时数，记「中」 |
| 第 23 节第 14、15 条（自测、分散） | 大 | 按效应量（g = 0.499）和两者在 Dunlosky 综述里的最高评级判，不是按节省小时数的阈值套的 |
| 第 23 节第 16、17 条（别靠划重点、交错练习） | 中 | 第 16 条是把时间从低效法挪到高效法，增量小于第 14 条本身；第 17 条 g = 0.42 且挑材料，记「中」 |
| 第 23 节第 18 条（学习风格） | 小 | 换回的是不做一次风格测评、不按风格挑班，金额小 |
口径上有两处是所在节的首次：第 6 节此前只有死亡率和金钱两种口径，第 25 条记时间；第 23 节此前以金钱为主，新增的五条记时间。两处都在正文里写明了「本节其他条目算的是钱，这一条算的是时间，两者不做换算」。
四、条号顺延怎么处理的
第 2 节在第 2 条之后插了 4 条、在旧第 16 条之后插了 2 条，旧的第 3 到 32 条整体后移。用脚本按标题行 ^### <数字>. 重排编号，不碰正文里的任何数字，然后逐处改引用：
- 跨节：第 16 节第 9 条的「第 2 节第 3、16、24 条」改为「第 7、20、30 条」；第 28 节第 1 条的「第 2 节第 28 条」改为「第 34 条」。
- 节内：第 11 条（原第 7 条）指向的「第 10 条」改为「第 14 条」；第 14 条（原第 10 条）指向的「第 7 条」改为「第 11 条」；第 29 条（原第 23 条）两处「第 3、15 条」改为「第 7、19 条」。
第 4 节在第 8 条之后插 5 条，旧第 9 到 13 条后移。改了两处跨节引用：第 3 节第 21 条的「第 4 节第 10、11 条」改为「第 15、16 条」；第 6 节第 24 条的「第 4 节第 13 条」改为「第 18 条」，同时给它补了锚点「（选住处时把通勤时长放在前面）」——原文是裸条号，这次顺手补上。
第 6 节和第 23 节都是在末尾追加，没有顺延。
node tools/check-refs.mjs --check 在改完后通过。docs/引用对照.md 的 diff 按老规矩扫过一遍：条号没变而「指向的条目」那列变了的，才是被撞歪的引用。