2018年12月1日 星期六

《Atomic Habits》讀後感：不斷改進

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
Hardcover – October 16, 2018





 想要每天進步1%，推薦必讀《Atomic Habits》，光看第一章，就能改變心態，裡面還有很多可行的做法和有趣的故事。兩週前就以划算的價格買到精裝版，作者的網站(James Clear)免費放送第一章。

 Key Questions and Answers
  • I KNOW I SHOULD DO IT, BUT I STILL DON’T. WHY CAN’T I GET STARTED?
    You want to take on the smallest possible behavior that gets you moving in the right direction. The most effective way I know to counteract this tendency is to use the Two-Minute Rule, which states, “When you start a new habit, it should take less than two minutes to do.”
  • HOW LONG DOES IT TAKE TO FORM A NEW HABIT?
    What people should really be asking is, “How many does it take to form a new habit?” That is, how many repetitions are required to make a habit automatic?What matters is the rate at which you perform the behavior. You could do something twice in thirty days, or two-hundred times. It’s the frequency that makes the difference.The key point is that building a new habit is not a finish line to cross, but a lifestyle to be lived. There is no point where you “cross the finish line” and—poof—a new habit is created. If you want a habit to last, then you need to be willing to make it a part of your long-term life.
  • IF I ONLY HAVE TIME FOR ONE NEW HABIT, WHAT IS THE BEST HABIT TO PICK?
    If you’re going to stay focused on one habit to start, then I suggest selecting a habit that also ripples into other areas of your life. Charles Duhigg, author of The Power of Habit, refers to these behaviors as “keystone habits.” For example, exercise is my keystone habit. When I work out, I not only get the benefits of exercise, but I also tend to sleep better, focus longer, and eat healthier—even though I don’t consciously focus on these things. Exercise is the one habit that pulls the rest of my life in line.
  • HOW CAN I STAY MOTIVATED WHEN I WON’T SEE RESULTS IMMEDIATELY?
    One way to get over this plateau and maintain motivation is to adhere to The Goldilocks Rule. The Goldilocks Rule states that humans achieve peak motivation when working on tasks of “just manageable difficulty.” I explain this more fully in Chapter 19. However, there is a second point to add here. One of the most motivating feelings is the feeling of progress. But the key is that you need to be able to visualize your progress for it to be motivating. If you don’t have any way of noticing that you’re moving forward, then it’s easy to lose motivation. This is where visual measures of progress like the Paper Clip Strategy or Habit Tracking come into play. 
  • WHAT ARE THE BEST STRATEGIES TO RESTART A HABIT AND GET BACK ON TRACK?
    If you need to reclaim a lost habit (or if you simply fall off course for a day or two), then the mantra I like to keep in mind is this: Never Miss Twice. The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Never miss twice
  • Inversion: The Crucial Thinking Skill Nobody Ever Taught You

 然後，向成功者的失敗學習，必讀：



Chapter Summary
■■ Habits are the compound interest of self-​improvement. Getting 1 percent better every day counts for a lot in the long-​run.
■■ Habits are a double-​edged sword. They can work for you or against you, which is why understanding the details is essential.
■■ Small changes often appear to make no difference until you cross a critical threshold. The most powerful outcomes of any compounding process are delayed. You need to be patient.
■■ An atomic habit is a little habit that is part of a larger system. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results.
■■ If you want better results, then forget about setting goals. Focus on your system instead.
■■ You do not rise to the level of your goals. You fall to the level of your systems.

Primary Resources

Templates

Bonus Chapters



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