Atomic Habits
2020-11-28 04:08:03 1 举报AI智能生成
原子习惯
作者其他创作
大纲/内容
The 4th Law - Make it Satisfying
Cardinal Rule of Behavior change
Stick to Habits Every Day
An Accountability Partner
Advanced Tactics
The truth about talent
Goldilocks Rule
Downsides to Good Habits
Conclusion: Results that Last
Appendix
Newsletter
Little lessons
Apply these ideas to business
Apply these ideas to parenting
They are both small and mighty. This is the meaning of the phrase atomic habits—a regular practice or routine that is not only small and easy to do, but also the source of incredible power; a component of the system of compound growth.
James Clear. Atomic Habits
James Clear. Atomic Habits
Subtitle
An easy and proven way to build good habits and break bad ones
Tiny Changes, Remarkable Results
The fundamentals
Suprising power
British cycling -- small changes huge result
Aggregation of Marginal Gains!
Ex. painting the truck interior white
10 yrs -- 179 world champ., 66 olympic medals, etc.
exponential rise vs. decay
compounding interest
Automate old tasks
Thinking deeply is the goals
Not one idea, not one book - but the overall habit of learning
Relationships compound
Stress compounds
Negative thoughts compound
Outrage compounds
3.5 degrees south -- plane lands in DC vs New York
slow pace of transformation
Ice Cube Analogy -- 27, 28, .... 32F - wow!
Your work is not wasted, rather stored!
Tectonic Plate Analogy
Plant Analogy
Tiny bad --> powerful oak that needs uprooting
Tiny good --> delicate flower that needs nuturing
Cancer growth
Bamboo roots
nothing for 5yrs, 90 ft in 6 wks
Thresholds Matter!
Valley of Disappointment
Progress typically isn't linear
Most powerful outcomes are delayed
You need to pass the Plateau of Latent Potential
Time
Magnifies your habits
Good habits - time is your friend
Bad habits - time is your enemy
Outcomes are Lagging Measures of Your Habits
DAILY CHANGES! not once in lifetime
Net worth
Championships
Your weight
Your skills and knowledge
Clutter
You get what you repeat
Double Edged
details matter
effective in both directions - up or down
Mastery Requires Patience
Jacob Riis - “When nothing seems to help, I go and look at a stonecutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that last blow that did it—but all that had gone before.”
Focus on Systems - Not Goals
Goals = results
Systems = processs that lead to those results
Sports Analogy - staring at the scoreboard (results)
Goals set the direction, systems help make progress
Problems with Goals
Winners and Losers have the same goals!
survivorship bias - too focused on the successful ones
Achieving the goal is a momentary change
Goals restrict your happiness
too much "either-or" thinking!
Goals are at odds with long-term progress.
run a race -- I'm done!?
Goals -->win the game, process --> continue to play
Goals -->win the game, process --> continue to play
Goals -->win the game, process --> continue to play
Systems First!
Satisfaction with doing not achieving
Endless refinement and continuous improvement
Commit to process --> you'll find progress
You don't rise to the level of your goals; you fall to the level of your systems
How your Habits Shape your Idenity (and Vice Versa)
Why difficult try to change wrong thing try to change in wrong way
try to change wrong thing
try to change in wrong way
three layers of behavior change: a change in your outcomes, a change in your processes, or a change in your identity
Focus form identity outward. not from outcome inward
Focus on who we wish to become
How do you see your self and are your actions consistent?
True behavior change is identity change
Don't live life in a cognitive slumber
Question norms attached to your identity
I'm __; I'm ___, break with tradition
Evolution
Progress involves UNLEARNING
Progress involves constant reflection and *editing* your beliefs
2 step to changing your identity
A lot of what you believe was LEARNED
Your habits are how you embody your identity/beliefs
Write each day; you embody the identity of a writer
Work out each day; you embody the identity of a athletic person
Building your habits -- builds yourself
a gradual evolution
micrevolutions
STEP 1 - decide the type of person you want to be.
STEP 2 - prove it to yourself with small wins
Who is the type of person who could get the outcome I seek?
"I'm the kind of ____ that _____"
Your values, principles, and identity should drive your habit formation work
"Are you becoming the type of person you want to become?
Building better habits isn't about getting something; it's about becoming someone.
Build Better Habits in 4 Steps
Why your brain builds habits
habit = behavior repeated enought to become automatic
habit forming - useless steps fade, effective steps are reinforced
habit - reliable solutions to recurring problems in your environ.
habits --> less brain activity
reduce cognitive load
How habits work
cue
craving
response
reward
Habit observations
Many implicit... we are many times unaware
Four Laws of Behavior Change
1st law
cue - make it obvious
2nd law
craving - make it attractive
3rd law
resonse - make it easy
4th law
reward - make it satisfying
The 1st Law Make it Obvious
Man who didn't look right
Best Way to Start a New Habit
Motivation is Overated; Enviroment is Underated
Secret to Self-Control
The 2nd Law - Make it Attractive
Making it Irresistible
Role of Family and Friends in shaping habits
Find and Fix Causes of Bad Habits
The 3rd Law - Make it Easy
Walk slowly, never backward
Law of Least effort
Stop procrastinating by the 2 min rule
Make good habits inevitable and bad habits impossible
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