一涩哟、內(nèi)容簡介
本書作者James Clear，美國企業(yè)家盼玄。整本書分為三大部分贴彼，第一部分提出自己的成果——atomic habits，第二部分進(jìn)行細(xì)致講解4個(gè)steps埃儿，第三部分介紹了4個(gè)advanced tactics.
第一部分作者以自己經(jīng)歷引出The power of atomic habits器仗，然后給我們總體介紹了一個(gè)習(xí)慣或行為的2個(gè)階段，4個(gè)步驟：在Problem Phase的Cue和Craving，在Solution Phase的Response和Reward精钮。根據(jù)這4個(gè)步驟威鹿，我們可以依次實(shí)施一些tricks來有意識地養(yǎng)成好習(xí)慣。對于好的習(xí)慣轨香，我們可以Make it obvious, Make it attracitve, Make it easy, Make it satisfying忽你。相反，對于惡習(xí)臂容，我們同樣可以Make it invisible, Make it unattracive, Make it difficult, Make it unsatisfying.
在第二部分中科雳，作者詳細(xì)展開了每個(gè)步驟，通過例子層層遞進(jìn)地引入脓杉，為我們進(jìn)行分析和講解了如何進(jìn)行具體的操作炸渡。
在Cue部分，我們make it obvious丽已。作者通過一女醫(yī)生的直覺最終及時(shí)治療了岳父的心臟病為例蚌堵，說明了我們的習(xí)慣是無意識的，只要重復(fù)多次后某一行為會(huì)自動(dòng)發(fā)生沛婴，我們要有意識的去注意那些經(jīng)常性的行為吼畏，通過用Habits Scorecard來記錄自己的習(xí)慣，用Implementation intentions來定位行為嘁灯，通過Habit stacking這個(gè)trick來進(jìn)行操作泻蚊。
在Craving部分，我們make it attractive丑婿。作者通過海鷗雛鳥看到紅點(diǎn)的反應(yīng)和灰雁將圓球滾到自己的巢穴為例性雄，說明，我們?nèi)祟愖约汉退麄冾愃聘睿兄嫉淖畛醴磻?yīng)秒旋，例如鹽，糖诀拭，脂肪迁筛。而這些反應(yīng)對應(yīng)著不同程度的多巴胺，我們可以利用多巴胺分泌的4個(gè)過程來進(jìn)行進(jìn)行習(xí)慣養(yǎng)成耕挨，例如用temptation bundling來進(jìn)行细卧。還可以通過imitate the close, the many, the powerful來很好的刺激我們的欲望和行動(dòng)。
在Response部分筒占，我們make it easy贪庙。作者通過教授讓兩組學(xué)生進(jìn)行一學(xué)期的攝影練習(xí)，最終得出翰苫，我們不要光motion最重要的是action止邮。motion讓人有種錯(cuò)覺，逃避困難，而action才能帶來結(jié)果农尖。action很簡單，就是不斷地重復(fù)小動(dòng)作良哲，通過不斷的repetition從A到B最終到達(dá)habit line之上的C點(diǎn)盛卡。在這一過程中，action需要energy筑凫，我們需要盡量減少friction滑沧。作者用美洲農(nóng)耕和水管流水為例，給我們講解不要用意志和蠻力巍实，要盡量通過減少步驟來做出回應(yīng)滓技，可以用Two-Minutes Rule這個(gè)trick來降低自我心理壓力，用APP等軟件來自動(dòng)記錄我們的行為數(shù)據(jù)棚潦。
在Reward部分令漂，我們make it satisfying。作者通過一個(gè)公共健康工作者如何讓住在巴基斯坦貧民窟中的當(dāng)?shù)厝擞梅试硐词滞璞撸岣咝l(wèi)生的案例叠必，以及根據(jù)time inconsistency理論說明任何行為只要能獲得即時(shí)滿足，我們就會(huì)重復(fù)它妹窖∥吵可是它同樣有一個(gè)致命的缺點(diǎn)，那就是我們很容易陷入即時(shí)滿足中骄呼，立馬得到了回報(bào)共苛，可未來的結(jié)果卻往往有害，所以我們要Delay gratification, Use reinforcement, Use a habit tracker, and Never miss twice.
在第三部分中蜓萄，作者介紹了3個(gè)高級策略隅茎，分別為利用基因特點(diǎn)和優(yōu)勢，用金發(fā)女孩原則在舒適區(qū)邊緣努力嫉沽，一個(gè)好習(xí)慣的負(fù)面缺點(diǎn)：當(dāng)我們成為習(xí)慣時(shí)患膛，我們就不會(huì)再進(jìn)行精進(jìn)了，也就不會(huì)卓越了耻蛇，要想更優(yōu)秀踪蹬，那就要不斷地進(jìn)行fineturning。
二臣咖、我的感觸
1.好習(xí)慣和壞習(xí)慣的分野是能不能reninforce your desired identity跃捣。
The labels "good habit" and "bad habit" are slightly inaccurate. There are no good habits or bad habits. There are only effective habits. That is, effective at solving problems. All habits serve you in some way-even the bad ones-which is why you repeat them. For this exercise, categorize your habits by how they will benefit you in the long run. Generally speaking, good habits will have net positive outcomes. Bad habits have net negative outcomes. Smoking a cigarette may reduce stress right now (that's how it's serving you), but it's not a healthy long-term behavior.
Does this behavior help me become the type of person I wish to be? Does this habit cast a vote for or against my desired identity? Habits that reinforce your desired identity are usually good. Habits that conflict with your desired identity are usually bad.
2. 用時(shí)間和空間來提示一個(gè)習(xí)慣。I will [behavior] at [time] in [location].
The cues that can trigger a habit come in a wide range of forms-the feel of your phone buzzing in your pocket, the smell of chocolate chip cookies, the sound of ambulance sirens-but the two most common cues are time and location. Implementation intentions leverage both of these cues.
Give your habits a time and a space to live in the world. The goal is to make the time and location so obvious that, with enough repetition, you get an urge to do the right thing at the right time, even if you can't say why.
3. 用Diderot Effect理論進(jìn)行habit stacking夺蛇。
After [current habit], I will [new habit].
4. 新環(huán)境更能培養(yǎng)習(xí)慣疚漆。
The cues that trigger a habit can start out very specific, but over time your habits become associated not with a single trigger but with the entire context surrounding the behavior.
It is easier to build new habits in a new environment because you are not fighting against old cues.
5. 當(dāng)習(xí)慣成自然后，Cue一出現(xiàn)，我們的多巴胺釋就會(huì)開始釋放娶聘，然后促使我們開始行動(dòng)闻镶，最后得到獎(jiǎng)賞，而不是得到獎(jiǎng)賞后多巴胺才釋放丸升。
It is the anticipation of a reward--not the fulfillment of it--that gets us to take action.
6. 每個(gè)習(xí)慣其實(shí)都是一個(gè)阻礙铆农。
In a sense, every habit is just an obstacle to getting what you really want. Dieting is an obstacle to getting fit. Meditation is an obstacle to feeling calm. Journaling is an obstacle to thinking clearly. You don’t actually want the habit itself. What you really want is the outcome the habit delivers. The greater the obstacle—that is, the more difficult the habit—the more friction there is between you and your desired end state. This is why it is crucial to make your habits so easy that you’ll do them even when you don’t feel like it. If you can make your good habits more convenient, you’ll be more likely to follow through on them.
7. 行為并沒有改變，而是接受了一個(gè)習(xí)慣狡耻。
I see the goal of handwashing promotion not as behavior change but as habit adoption,” Luby said. “It is a lot easier for people to adopt a product that provides a strong positive sensory signal, for example the mint taste of toothpaste, than it is to adopt a habit that does not provide pleasurable sensory feedback, like flossing one’s teeth.
8. Habit stacking 和 Reinforcement有異曲同工之妙墩剖。
Habit stacking, which we covered in Chapter 5, ties your habit to an immediate cue, which makes it obvious when to start. Reinforcement ties your habit to an immediate reward, which makes it satisfying when you finish.**
9. Habit tracking的好處。
In summary, habit tracking (1) creates a visual cue that can remind you to act, (2) is inherently motivating because you see the progress you are making and don’t want to lose it, and (3) feels satisfying whenever you record another successful instance of your habit. Furthermore, habit tracking provides visual proof that you are casting votes for the type of person you wish to become, which is a delightful form of immediate and intrinsic gratification.
10. 如何成為大師夷狰？
- The upside of habits is that we can do things without thinking. The downside is that we stop paying attention to little errors.
- Habits + Deliberate Practice = Mastery
- Reflection and review is a process that allows you to remain conscious of your performance over time.
- The tighter we cling to an identity, the harder it becomes to grow beyond it.
三岭皂、本書特色
每章結(jié)束都有個(gè)Chapter Summary，這個(gè)部分好不錯(cuò)沼头。在這部分爷绘，作者用幾句話就點(diǎn)出了這章具體說了什么內(nèi)容，再看第二遍時(shí)进倍，這就部分就相當(dāng)于一個(gè)一個(gè)的索引揉阎，幫助回顧和復(fù)習(xí)。
每個(gè)步驟結(jié)束背捌，作者都給出了兩個(gè)互相對照的表格毙籽，how to create good habits, how to break a bad habit.
四、我的看法
有點(diǎn)巧的是毡庆，上一本書看的是The 7 Habits of Highly Effective People坑赡。如果Atomic habits講的是技巧的話，那7個(gè)習(xí)慣這本書講的是內(nèi)功么抗。西哲上說認(rèn)識論毅否，方法論，中國哲學(xué)講道和術(shù)蝇刀，例如道德經(jīng)螟加，上篇講道經(jīng)，下篇講德經(jīng)吞琐。甚至金庸先生的作品里也多次隱喻捆探，比如心法對應(yīng)《九陰真經(jīng)》和技法對應(yīng)各種掌法，爪法站粟，拳法的有形武功黍图，例如降龍十八掌，九陰白骨爪奴烙，左右互搏空明拳助被。
接下來剖张，還得再次看看The 7 Habits of Highly Effective People，然后總結(jié)一下揩环，繼而馬上看看刻意練習(xí)的英文版Peak: Secrets from the New Science of Expertise搔弄。
