Use ATOMIC HABITS to Change Your LIFE!
[柴火()
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Summary:
a. Noticing - People think they lack motivation, when in fact they lack clarity.
b. Wanting - Environment plays a role. Create environment for you to succeed in your goal.
c. Doing - Optimize for the start line, not finish line.
d. Liking what you do - We repeat behaviors, because we like them.
Also= start SMALL and SHORT. This is a reward of its own. When you try to create a habit of exercise, start doing only push ups or crunches for one or two minute. It seems to not be useful at all, but i guarantee it, you will feel better after you did it. Because it is so easy, very short and seems to be no strain on time, energy and circumstances, it will feel like you did really nothing, but got it done, and that is the important part. Do that one week, and you will muscles growing, and you will be stronger than one week before. You can do the same with learning stuff like math. Start with just one paragraph of a calculus introductory book, not more. You will be seriously smarter and more profecient in math after just a few weeks.
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William Judy
Focus on systems instead of end goals, this was the best advice I ever heard, and these are the pieces of advices you can get from this book, although, I love the way the author is structuring the book, when you've to go through a summarize after each chapter.
Our whole life is revolving around Instant gratification and dopamine addiction. We have created a good environment for bad habits.
The idea that - "Your identity is determined by your habits" is a thought that can be lifechanging.
This man just motivated me to change my handwriting and make it better instantly as I was taking notes randomly. He's got great principles on how to stay focused and motivated towards something even when the things may seem so complex and overwhelming. I love the idea of 1% aggregation of marginal gain. Thank you for your insights James.
"The actions that you take provide evidence for who you are." It's another way of saying the old truth "actions speak louder than words".
A few minutes of listening to the book, I started reflecting and asking myself..."who am I?" And the answer explained everything about what I do, both good and bad habits. Now my mindset changed from "what I hope to be" to "what I will be".
“If you can change your habits, you can change your life..”👏🏽
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This is one of the most concise deliveries of the cornerstone to changing your behaviors, your confidence, and your internalized identity that I’ve seen.
I’ve studied the published science around behavior change and influence, including the psychology of sales, persuasion, and performance. James Clear has distilled the foundational principles of them here.
The train goes both ways however. If you act a certain way, you will see yourself as that way, and Vice versa, if you see yourself a certain way, you will act that way. It’s congruence between identity and action where we feel comfortable. But to change you have to go through the discomfort of misalignment between actions and identity. And the only way to make this bearable is to start small, and as you act, or think, your identity and actions will shift to becoming who you want to be. Confidence will build, and the discomfort will go away.
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Your environment needs to help your habit.
Understand how to start, not how you finish.
Help your start to create a momentum
The actions that you do creates who you are.
原子習慣
目標不是重點，培養習慣才是
腳踏車教練
微小增長總則
習慣如何養成
習慣的目的是為了獎賞
狗狗鈴鐺
習慣
渴望
回應
獎賞
被環境刺激就會想到某個獎勵
我們對獎勵的渴望
為了獲得獎勵而具體執行的行為
得到滿足，並且尋找更多提示，獲得更多滿足
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1.提示:被環境刺激,就會想到某個獎勵
z.渴望:我們對獎勵的渴望
3.回應:為了獲得獎勵而執行具體的行為
4.獎賞:得到滿足,並且尋找更多提示,繼續行動獲得獎勵
目標要夠明確明顯
習慣堆疊 慾望綑綁
若A則P
控制回應
習慣養成取決頻率非時間
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原子習慣
細微改變帶来巨大成就的實證法則
你一點小改變,将會產生複利
如演雪球般
每天都进步%·一年後·你會進步37倍:
JAMES CLEAR
Atomic habits
4個步驟有效建立習慣
1,讓習慣顯而易見 (習慣堆疊)
2,讓習慣有吸引力 (誘惑綑綁)
MATCH YOUR NEW HABIT TO THE THINGS YOU LIKE TO DO
習慣堆疊+誘惑綑綁
CURRENT HABIT->NEW HABIT->HABIIT THAT YOU LIKE #
3,讓行動輕而易舉-兩分鐘法則
- READ ONE PAGE THIS IS TOO HARD FOR ME...
EVERYDAY TIE MY SPORT SHOE LACE
THE KEY IS TO MASTER
THE BEGINING OF HABIT
4,讓獎賞令人滿足
TO SATISFY THEIR DESIRE
INSTANT REWARDING
RELIEVE SMOKING ADDICTION
"EUROPE TRIP"ACCOUNT 50 USD
目标和奖励不能互相抵触
PRACTICE NEW HABIT ONE BY ONE
Folge deinen Träumen.
one way to thinks about it is just kind of basic math like if you just look at the number if you were able to improve 1% each day for an entire year and those games compound you will end up 37 times better at the end of the year and if you were to get 1% worse, you will widdle yourself almost all the way down to zero. what's interesting here is that everybody wants a transfomation right? everybody wants a radical improvement. one rapid success, but we fail to realize that smll habits and little choices are tramforming us everyday already so the rest of this talk there are four stages of habit formation I'm going to take you through each of those four, so the four stages are noticing, wanting, doing and like it.
Autonomous Sensory Meridian Response
自主性感官經絡反應
Speaky
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增加對話信心
更容易練習口語
習慣語言語境
真人指導
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-Speaky；有網頁版也有app可以下載，
上面的人非常多，但是也容易遇到奇怪的人。
不過如果有幸能夠碰到聊得來的外國人，
在文字聊天的時候，能透過app直接幫對方修改他講錯的地方，蠻方便的。
-HiNative；跟Speaky的特點以及缺點都蠻像的，不過網頁板做的沒有Speaky好。
-Tandem；需要經過驗證才能使用，介面相當可愛，
由於需要經過認證，因此可以避開一些奇怪的人。
只不過，上面的人就沒有像在Speaky以及HiNative的人數那麼多了。
-italki；社群相當龐大，奇怪的人也相當多，
不過能夠透過對方的個人頁面，判斷對方是不是真的有心要學習語言，
我目前在上面碰到一個很好心的外國人，陪我文字聊天大概1個月了。
因此提供給大家另一個管道→
-學校華語中心的布告欄：許多外國人都在那邊學中文的，
可以在那裏的布告欄張貼自己目前想要尋求語言交換，
或是去那邊的布告欄看看有沒有外國人想要學中文的。
能夠面對面的語言交換，是最理想的。
對象盡量挑選，他的中文程度，跟你的英文程度差不多的，
相差太大的話，很可能最後都只用同一種語言溝通了...
-開始語言交換！
約定好語言交換的方式，包含一週幾次、幾小時，
話題可以在每次聚會之前先講好，
不要抱持著只是去聊天的心態，不然話題一旦沒有了，
氣氛就會尷尬的很糟糕...
接著不要害怕講錯，更不要害怕問問題，
會緊張的話可以先把想要講的東西寫下來，
一開始可能會覺得很緊張，但是多練習幾次之後，
會發現自己正在慢慢進步當中，
且更重要的是，不要害怕用英文跟對方交談。
因為語言交換的對象，他也在學習，他懂你的痛苦，
再加上你也有幫助到他，他說實在不太會不耐煩，
會願意用心的幫助你！
當然最好還是每次都先準備好想講的主題的單字跟句子~
這樣學習效果應該會比較好！
-話題選擇：
第一次通常就是自我介紹，接下來有共同興趣的話就能聊興趣，
不然就是自己國家的文化、特色景點，
喜歡看的電影或是書也都可以，
或是問對方想要知道什麼，回家準備之後告訴他。
There Is No Such Thing As A Good Or Bad Memory | Jim Kwik
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- A Good Brain Diet.
- Killing ANTs (Automatic Negative Thoughts).
- Exercise.
- Brain Nutrients.
- Positive Peer Group.
- A Clean Environment.
- Sleep.
- Brain Protection.
- New Learnings.
- Stress Management.
以前:1.读了一小时历史 2.休息 3.看其他的课外书 4.回顾之前一小时的历史知识，继续背历史 5.隔天做练习
现在：1.背诵 2.讲解 3.做练习 4.高强度的阅读不会的知识点
推薦各位
1.學習 2.放置 3.回想
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通常台灣對於metacognition的翻譯是「後設認知」，元認知是中國的翻法
另外，檢索應該是retrieval，在心理學上通常也比較常翻譯為「提取」
從長期記憶(long-term memory, LTM)提取相關訊息～～
另外一本书《大脑喜欢这样学》也看看，回想学到的东西，并且闭上眼，想象自己作为老师再教自己一次所学内容。 话说台湾文字排版看得我好看累，我平时都是一行行扫下去的。
5W1H
where
why
when
who
what
how
5W1H
①［發現問題］開始著手某個課題時、開始思考某件事物時。
具體而言，包含了開始著手解決某個問題時、構思新產品．新事業計畫時，以及遇到瓶頸時等狀況。在面對接下來三種情境時，希望大家都能先經歷的基礎過程。 When Who
②［構思點子］想擴張視野與思考範圍時、想大量構思獨特靈感時。 What Where
③［說服他人］架構有說服力的邏輯時、想請人幫忙或採取行動時。 WHY
④［問題解決］想鎖定問題本質，有條理地解決問題時。 HOW
5W1H不只能拿來擬定行動計畫，也能讓你在各種商業場合中提出問題、發現或解決問題、構思創意點子、進行有說服力的溝通等，使表現更傑出。