James Clear - Atomic Habits原子习惯

锻炼英语阅读能力，摘要了原子习惯的主要内容，感兴趣的可以看。中文总结一下要点： 1. 习惯不只是目标，需要清楚自己的动机，最好把自己想象成拥有这类习惯的人，比如我是一个很健康的人，所以我不吸烟，也不吃垃圾食品； 2. 习惯的树立需要遵循四个原则，即显而易见(出现这个标记，你就会去做某事，如你想养成每周一跑步的习惯，那每周日晚就在床边放跑鞋，你周一看到跑鞋就会想起现在需要去跑步)、吸引人(动机，跟前面的自我认知相关)、简单(字面意思，就是不能太复杂，总不能你想早起吃健康餐，家里冰箱什么都没有还得下楼去买)、满足(心理层面的满足)； 3. 习惯的堆积，即最好把习惯和习惯之间形成关联，增加成功率，如希望早期后拉伸和冥想，那就规定自己早起就必须做这两件事才吃早餐； 4. 环境的影响，如果你想提高自己的专注力，可以在做这个习惯前切换环境，可以是房间里新的角落，可以是一首安静的音乐； 5. 习惯需要被记录和反思。

atomic habits

• introduction
  • The writers early dream is to become a professional baseball player, but the sudden accident in a baseball match leads his body to be in a worse situation which almost end up his career, but luckily he has gone through those difficult and pursue his dreams to earn award in the baseball match. The key that helps Jame goes through the setbacks is keeping the positive habit.
• Chapter 1 the surprising power of atomic habits
  • why small habits make a big difference
    • Break down the subject, and improve them gradually, even for 1 percent each time, you would get significant increases when you pull them all tougher.
  • what progress is really like
    • The effect of good habit is long-lasting but hard to see the tangible result in short run.
    • "Your work was not wasted, but it is just being stored."
  • the plateau of latent potential
    • The outcome of change does not reveal like a linear tendency but exponential, people usually give up before the exponential line pass the linear line because the progress always take time.
  • forget about goals, focus on system instead
    • "Goals are about the results you want to achieve. System is about the progress you want to "
    • Goals are set for direction, and focusing on the systems is good for making progress to pursue the goals.
    • Goal-first habit leads the people revert to their old habits after they achieve their goals.
  • a system of atomic habits
    • "Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change."
• Chapter 2 How your habits shape your identity(and Vice Versa)
  • "Changing our habits is challenging for two reasons (1) we try to change the wrong thing and (2) we try to change our habits in the wrong way."
  • two ways of changing habits regarding identity, progress and outcomes
    • outcome-based habits
      • example "I want to be skinny(outcome) and if I stick to this diet, then I'll be skinny(process)."
      • explanation "Behavior that incongruent with the self will not last."
    • identity-based habits
      • example I go to gym not because I wanna keep fit, it is because I love the shape of my body, going to gym becomes part of my identity.
      • explanation people's act come from their believe, so believe it before you actually start to work on something.
      • when you fail to fulfill your planning, somehow because your identity has not adopt the necessary of your planning.
  • the two-step process to changing your identity
    • "The more you repeat a behavior, the more you reinforce the identity associated with that behavior."
    • Habit itself does not any obvious impact in short run, but it will build up your identity that lead you to be a better person in long run.
  • The real reason habits matter
    • Before you start to do your things, ask who you are first rather than how to complete the tasks.
    • "Habits can help you achieve all of these things, but fundamentally they are not about having something. They are about becoming someone."
• Chapter 3 How to build better habits in four simple steps
  • Why your brain builds habits
    • "Habits reduce cognitive load and free up mental capacity, so you can allocate your attention to other tasks."
  • The science of how habits work
    • the form of habits has four steps, cue, craving, response and rewards.
    • clue when you are close to a reward that you set up by yourself, your body will unconsciously initiate a behavior. The clue is for trigger the craving and furthermore noticing the rewards.
    • craving it relates to the motivation behind the clue, mostly in psychological aspect.
    • problem phase, which is the time when you realize something need to change
    • response it is the actions that you done for the craving, which is supposed to be capable that you can do.
    • rewards all the responses are for delivering the rewards that the end goal of the responses. It also reveals two purposes of the rewards. Firstly, the habits help you to satisfy your craving, Secondly, the habits teach us which habits is worth remembering in the future.
    • solution phase, which is the time when you take the actions and enjoy the benefits from your behaviors.
  • The four laws of behavior change
    • make it obvious
    • make it attractive
    • make it easy
    • make it satisfying
  • The man who did't look right
    • Habit is something that you conduct consciously without effort to think.
• Chapter 4 The man who didn't look right
  • The habit scoreboard
    • the power of habit is its accumulated affect which makes people usually overlook the details of their behavior, however, some of them are negative that will disturb us in long-term growth.
    • record your habits and evaluate them with "=(natural habits), +(positive), -(negative)"
• Chapter 5 The best way to start a new habit
  • habit stacking
    • take the momentum of one habit and continue another habit after it, for instance, use the reward from the 1st habit as a cue for the second habit that you want to build up.
      • After I pour my morning coffee, I will do a sixty second meditation. After the sixty second meditation, I will write my to-do list for the day. After
• Chapter 6 Motivation is overrated Environment often matters more.
  • Psychologist Kurt Lewin: "Behavior is a function of the Person in their Environment"
  • How to design your environment for success
    • make your habit clues noticeable
  • Make your cue be obvious
    • if the easier the habit can be conducted, the easier to keep it.
  • the context is the cue
    • your habits link with the environment, if you want to form a habit, change the environment.
    • separate the room if you cannot afford to have different environment for different tasks at once.
• Chapter 7 the secret to self-control
  • environment is the key to self-control, when your environment is pure and clean, you will be less possible to approach to the cue for those bad habits.
  • to avoid bad habits, reduce the frequency that you expose to their cues.
    • make it invisible
• Chapter 8 How to make a habit irresistible
  • in contemporary society, we face more lusts than our ancestors, so if we want to overcome the bad habits or to form a positive habit, we need to make the habit irresistible.
  • you will find things become attractive while you do it with your favor things at the same time.
    • if you are lazy at cleaning your mailbox, but you want to get a pedicure. Why just get a pedicure only after you clean your mailbox.
  • satisfy your want after you need by using the habit stacking rule
• Chapter 9 The role of family and friends in shaping your habits