Atomic Habits by James Clear一本講關(guān)于習(xí)慣的書籍祭示。 大概是320頁锈麸，實際上讀到65%左右我發(fā)現(xiàn)差不多讀完了切距，因為后面一大把都是附錄肯尺。
積小成大 compound effect 復(fù)利效應(yīng)
The changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years.
Making a choice that is 1 percent better or 1 percent worse seems insignificant in the moment, but over the span of moments that make up a lifetime these choices determine the difference between who you are and who you could be. Success is the product of daily habits—not once-in-a-lifetime transformations.
一分一分一點點的積累，就像滴水穿石舅锄，很多時候改變都是從細(xì)微開始鞭达。
Breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change. This pattern shows up everywhere. Cancer spends 80 percent of its life undetectable, then takes over the body in months. Bamboo can barely be seen for the first five years as it builds extensive root systems underground before exploding ninety feet into the air within six weeks.
也就是說從量變到質(zhì)變，首先需要積累皇忿，好比春風(fēng)一般潤物細(xì)無聲的影響著畴蹭，但是一旦到了某個點，就會有質(zhì)變鳍烁，那就是別人或者自己都能觀察到的叨襟。但是大部分人難以想象質(zhì)變之前那個長期的不顯著的積累過程，甚至有點無聊老翘。
Similarly, habits often appear to make no difference until you cross a critical threshold and unlock a new level of performance. In the early and middle stages of any quest, there is often a Valley of Disappointment. You expect to make progress in a linear fashion and it’s frustrating how ineffective changes can seem during the first days, weeks, and even months. It doesn’t feel like you are going anywhere. It’s a hallmark of any compounding process: the most powerful outcomes are delayed.
Plateau of Latent Potential
If you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve. It is often because you have not yet crossed the Plateau of Latent Potential. Complaining about not achieving success despite working hard is like complaining about an ice cube not melting when you heated it from twenty-five to thirty-one degrees. Your work was not wasted; it is just being stored. All the action happens at thirty-two degrees. When you finally break through the Plateau of Latent Potential, people will call it an overnight success. The outside world only sees the most dramatic event rather than all that preceded it. But you know that it’s the work you did long ago—when it seemed that you weren’t making any progress—that makes the jump today possible.
在爆發(fā)之前芹啥，大部分人都放棄了，因為人的本能是追求短期滿足铺峭，正如原始人百萬年之前只會思考當(dāng)下墓怀，此刻身邊有沒有危險，有沒有吃的卫键，有東西的話必然是放肆的吃傀履，下一頓都不知道在哪里了， 生存的本能莉炉。 心理上希望能到立馬的效果feedback, 但是往往了現(xiàn)代生活的巨大不同（基本生存幾乎是肯定滿足的）钓账，這個周期反而會拉很長。 所以很多人如果有自己我覺察意識self-awareness,自然會陷入短期欲望的惡性周期絮宁。對于當(dāng)下的無聊梆暮，或者沒有顯著的進(jìn)展，失去興趣動力绍昂，自然也就無法堅持到質(zhì)變的那一天啦粹，結(jié)果他們反反復(fù)復(fù)的跳來跳去(too bored太無聊），到頭來什么都沒收獲窘游。
另外一個就是人生不是直線式的（大部分下）唠椭，像是目標(biāo)，基本是人的主觀愿望忍饰，容易因為自己的經(jīng)歷心里情緒認(rèn)知等等產(chǎn)生實際偏差贪嫂，實際上人生是曲線式。進(jìn)進(jìn)退退艾蓝，進(jìn)可以是退力崇，退也可以進(jìn)。目標(biāo)Goal只能代表一個大概方向饶深，決不能變成死板的數(shù)字餐曹。
這個觀點有點意思的，因為實際的來說敌厘，對我自己而言也確實有幫助台猴。
We often expect progress to be linear. At the very least, we hope it will come quickly. In reality, the results of our efforts are often delayed. It is not until months or years later that we realize the true value of the previous work we have done. This can result in a “valley of disappointment” where people feel discouraged after putting in weeks or months of hard work without experiencing any results. However, this work was not wasted. It was simply being stored. It is not until much later that the full value of previous efforts is revealed.
在失望之前，我們需要調(diào)整下俱两，不是關(guān)注目標(biāo)(goal)饱狂，而是關(guān)注系統(tǒng)(system).目標(biāo)是result, 而系統(tǒng)是process. 你能控制的是process, 但不是結(jié)果，所以你的關(guān)注點需要在認(rèn)識自己宪彩，設(shè)計執(zhí)行調(diào)試找出適合自己的系統(tǒng)休讳，這樣才是長期的可持續(xù)的能不斷進(jìn)步的。
The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement. Ultimately, it is your commitment to the process that will determine your progress.
習(xí)慣和身份 (How Your Habits Shape Your Identity )
認(rèn)知自己尿孔，從里到外俊柔，三層筹麸。
改造客觀世界，也改造自己的主觀世界——改造自己的認(rèn)識能力雏婶，改造主觀世界同客觀世界的關(guān)系
Your behaviors are usually a reflection of your identity. What you do is an indication of the type of person you believe that you are—either consciously or nonconsciously.*
On any given day, you may struggle with your habits because you’re too busy or too tired or too overwhelmed or hundreds of other reasons. Over the long run, however, the real reason you fail to stick with habits is that your self-image gets in the way. This is why you can’t get too attached to one version of your identity. Progress requires unlearning. Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.
自己必須主觀上認(rèn)識自己物赶，打破自己，才能體現(xiàn)在行為上留晚；同時行為反過來加強(qiáng)了自我認(rèn)同酵紫。 多想想為什么要這么做，而不是我想變成什么错维。
The more automatic a behavior becomes, the less likely we are to consciously think about it. And when we’ve done something a thousand times before, we begin to overlook things. We assume that the next time will be just like the last. We’re so used to doing what we’ve always done that we don’t stop to question whether it’s the right thing to do at all. Many of our failures in performance are largely attributable to a lack of self-awareness. One of our greatest challenges in changing habits is maintaining awareness of what we are actually doing.
既然如此困難奖地，那么如何實際操作了？
Humans are similar. There is tremendous internal pressure to comply with the norms of the group. The reward of being accepted is often greater than the reward of winning an argument, looking smart, or finding truth. Most days, we’d rather be wrong with the crowd than be right by ourselves. The human mind knows how to get along with others. It wants to get along with others. This is our natural mode. You can override it—you can choose to ignore the group or to stop caring what other people think—but it takes work. Running against the grain of your culture requires extra effort. When changing your habits means challenging the tribe, change is unattractive. When changing your habits means fitting in with the tribe, change is very attractive.
找到好的朋友或者家庭環(huán)境赋焕，跟優(yōu)秀的人為伍参歹。 人畢竟是群居性動物herd
Two-Minute Rule
使用兩分鐘法則，這個我倒是覺得很有效果隆判。為什么了泽示？ 從簡單到復(fù)雜，人的大腦需要訓(xùn)練蜜氨，也是一個過程械筛。像大帝Embid一樣，相信過程(Trust Process).
We rarely think about change this way because everyone is consumed by the end goal. But one push-up is better than not exercising. One minute of guitar practice is better than none at all. One minute of reading is better than never picking up a book. It’s better to do less than you hoped than to do nothing at all. At some point, once you’ve established the habit and you’re showing up each day, you can combine the Two-Minute Rule with a technique we call habit shaping to scale your habit back up toward your ultimate goal. Start by mastering the first two minutes of the smallest version of the behavior. Then, advance to an intermediate step and repeat the process—focusing on just the first two minutes and mastering that stage before moving on to the next level. Eventually, you’ll end up with the habit you had originally hoped to build while still keeping your focus where it should be: on the first two minutes of the behavior.
習(xí)慣的力量在于養(yǎng)成潛意識的模式飒炎，一旦特定情境(context)出發(fā)埋哟，那么大腦會進(jìn)入專注的境界，久而久之郎汪，就像巴普洛夫的狗赤赊。這種慣性能讓你突破每天情緒的起伏或者身體的疲憊，讓你堅持下去煞赢，不經(jīng)過思考就像刷牙洗臉抛计。到時候你可以標(biāo)準(zhǔn)化-》 優(yōu)化-》 反思總結(jié)-》 進(jìn)入一下階段。
The Two-Minute Rule states, “When you start a new habit, it should take less than two minutes to do.” The more you ritualize the beginning of a process, the more likely it becomes that you can slip into the state of deep focus that is required to do great things. Standardize before you optimize. You can’t improve a habit that doesn’t exist.
Cardinal Rule
Our preference for instant gratification reveals an important truth about success: because of how we are wired, most people will spend all day chasing quick hits of satisfaction. The road less traveled is the road of delayed gratification. If you’re willing to wait for the rewards, you’ll face less competition and often get a bigger payoff. As the saying goes, the last mile is always the least crowded. This is precisely what research
如何堅持
追蹤記錄習(xí)慣（我覺得是這里面最重要的）
我覺得可以有照筑，搞一個日歷筆記吹截。 每天堅持是否完成了一個習(xí)慣，有那么睡覺去用筆去打鉤凝危；
這個很原始但是相當(dāng)有效波俄，因為人是視覺動物，第二個但是用筆寫下來并思考有沒有打鉤時蛾默；如果你做了懦铺，你打鉤，你會感覺不錯支鸡，對吧冬念，這個感覺是對一個系統(tǒng)的承諾趁窃，我堅持我的系統(tǒng)，自己的肯定急前，特別看到日歷上一串的記錄棚菊，這是很好的短期的激勵，而這正是長期堅持最好一副藥叔汁；如果我沒做到，我沒打勾检碗，那么我不得不思考我為什么沒有做到据块，什么原因，它給了我一個時間折剃，一個緩沖的空間另假，讓我思考反思總結(jié)，也是提醒我明天要努力做到怕犁。
This too, shall pass. 不管此刻或者短暫起伏都將過去边篮，我的系統(tǒng)system終究會風(fēng)雨兼程任平生。
每天或者每周這個reflect或者說retro定時定點的提醒著我們奏甫，讓我們思考長期自己想要的是什么戈轿，認(rèn)同的價值是什么，自己為什么堅持阵子，初衷是什么思杯。這個也是我們后面更好的提高我們的習(xí)慣成為了可能，因為習(xí)慣也需要feedback需要反饋需要總結(jié), 不然那種定速巡航多了挠进，人會新生倦怠色乾，搞不好就車毀人亡。
切記： 人當(dāng)擁有一件東西之后领突，過了不久暖璧，就會認(rèn)為理所當(dāng)然，會忽視君旦，會去追求更刺激的東西澎办。
所以結(jié)合斯托葛派Stoicism的負(fù)面想象Negative Visualizing ， 一些冥想深呼吸的實踐加上定期的retro&reflect可以讓我們不脫軌金砍，大道向前
人一生在不斷學(xué)習(xí)成長沒有盡頭
This is a continuous process. There is no finish line. There is no permanent solution. Whenever you’re looking to improve, you can rotate through the Four Laws of Behavior Change until you find the next bottleneck. Make it obvious. Make it attractive. Make it easy. Make it satisfying. Round and round. Always looking for the next way to get 1 percent better. The secret to getting results that last is to never stop making improvements. It’s remarkable what you can build if you just don’t stop. It’s remarkable the business you can build if you don’t stop working. It’s remarkable the body you can build if you don’t stop training. It’s remarkable the knowledge you can build if you don’t stop learning. It’s remarkable the fortune you can build if you don’t stop saving. It’s remarkable the friendships you can build if you don’t stop caring. Small habits don’t add up. They compound. That’s the power of atomic habits. Tiny changes. Remarkable results.
