1
All big things come from small beginnings.
everything start with small thing.
small habits make a big difference.
作者自己的email list 從1000 email subscribers to 30,000 to 100,000.
We often dismiss small changes because they don't seem to matter very much in the moment. If you save a little money now, you're sill not a millionaire. If you go to the gym three days in a row, you're still out-of-shape. If you study Mandarin for an hour tonight, you still haven't learned the language. We make a few changes, but the results never seem to come quickly and so we slide back into our previous routines.
You should be far more concerned with your current trajectory than with your current results.
Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. your clutter is a lagging measure of your cleaning habits. You get what you repeat.
我們希望努力帶來的成果是線性的 但其實不是 所以常會有失望時候 覺得自己努力了一個月了卻還不見成效
We often expect progress to be linear. In reality, the results of our efforts are often delayed.
Mastery requires patience. "When nothing seems to help, I go and look at a stone-cutter hammering away at his rock, perhaps a hundred times without as mush 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 it.
Goal vs system
Problem #1: Winners and losers have the same goals.
Problem #2: Achieving a goal is only a momentary change. (clean the room)
#3: Goal restrict your happiness. (goal create an "either-or" conflict: either you achieve or you fail)
When you fall in love with the process rather than the product, you don't have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running.
#4: Goals are at odds with long-term progress.
2
changing our habits is challenging for two reasons:
(1) we try to change the wrong thing
(2) we try to change our habits in the wrong way
Most people don't even consider identity change when they set out to improve.
"I want to quit smoke" vs "I'm not a smoker"
"I want to get up in the morning" vs "I'm a morning person"
The ultimate form of intrinsic motivation is when a habit becomes part of your identity.
那要如何改變identity呢? identity是怎麼形成的?
其實就是習慣! 你習慣做什麼樣的事情, 你就有那樣的身分
The more you repeat a behavior, the more you reinforce the identity.
The most practical way to change who you are is to change what you do.
每一次你寫篇文章, 你就是一個作家
每一次你鼓勵員工, 你就是個領導者
壞習慣也是 每一次的壞習慣就對那個身分投了一票 但好在我們不需要全部票數一致 只需要過半數 大多數的票決定了你的身分
Two step process to change your identity
1. Decide the type of person you want to be
2. Prove it to yourself with small wins.
Ask yourself:
"Who is the type of person that could run a successful start-up?"
"Who is the type of person who could write a book?"
It's probably someone who is consistent and reliable. Now your focus shifts from writing a book(outcome-based) to being the type of person who is consistent and reliable (identity based)
The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.
3.
How to create a good habit
Cue: Make it obvious
Craving: Make it attractive
Response: Make it easy
Reward: Make it satisfying
How to break a bad habit
Cue: Make it invisible
Craving: Make it unattractive
Response: Make it difficult
Reward: Make it unsatisfying
5
(A) before a bit is learned, dopamine is released when the reward is experienced for the first time.
(B) Once a habit is learned, dopamine will not rises when a reward is experienced because you already expect the reward.
(C) when you expect reward but do not get one.
(D) when the reward is providing late.
The key takeaway is this: dopamine is released not only when you experience pleasure, but also when you anticipate it. Cocaine addicts get a surge of dopamine when they see the powder, not after they take it. Whenever you predict that an opportunity will be rewarding, your levels of dopamine spike in anticipation. And whenever dopamine rises, so does your motivation to act.
=> Temptation bundling. bind habit I need to habit I want.
思考一下你有什麼壞習慣想改變呢? 晚睡? 看電視看太久? 晚餐不定時吃
Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change.
Habit awareness
Habit scorecard:
after work:
change cloth +
wash hand +
shower +
youtube tv -
netflix -
check phone -
check fb, ig -
masterclass +
play game -
watch cat -
check email, stuff -
before sleep, play ipad -
The process of behavior change always starts with awareness.
the first step to changing bad habits is to be on the lookout for them. If you feel like you need extra help, then you can try pointing-and-calling in your own life. Say out load the action that you are thinking of taking and what the outcome will be.
Many people think they lack motivation when what they really lack is clarity.
It is not always obvious when and where to take action. Once an implementation intention has been set, you don't have to wait for inspiration to strike. Do I write a chapter today or not? When the moment of action occurs, there is no need to make a decision. Simply follow your predetermined plan.
6. Environment context
cue最後會融入環境中, 我們會默默的為一個習慣指定一個地點, 一個人的沙發可能是他閱讀的地方, 對另一個人可能是看電視吃冰淇淋的地方, 這就是為什麼有時候離開舊的環境, 反倒是比較能專心, 因為你不用在對抗已經形成的cue
When you step outside your normal environment, you leave your behavioral biases behind. You aren't battling old environmental cues, which allows new habits to form without interruption.
所以剛搬家時是最能培養新的好習慣的時機阿! 當然不是說一定要搬家, 把家中的空間劃分清楚, 對於家裡小的人可以劃分讀書的椅子, 寫作的桌子, 吃飯的桌子
作者推薦 "one space, one use"!
You can do the same with your digital space. I know a writer who uses his computer only for writing, his tablet only for reading, and his phone only for social media and texting. Every habit should have a home.
If you can manage to stick with this strategy,
each context will become associated with a particular habit and mode of thought. Habits thrive under predictable circumstances like these.
Focus comes automatically when you are sitting at your work desk.
Gradually, your habits become associated not with a single trigger but with the entire context surrounding the behavior. The context becomes the cue. It's easier to build new habits in a new environment because you are not fighting against old cues.
10. How to find and fix the causes of your bad habits
Your habits are modern-day solutions to ancient desires.
每個行為都有表面上想要的跟底層的動機, 底層動機就像是：獲得食物跟水, 找到愛跟繁衍後代, 和他人連結, 獲得社會認可接受
A craving is just a specific manifestation of a deeper underlying motive.
- mindset shifting 改變想事情的方法
I "have to" wake up early to work. I "get to" wake up early to work.
You can reframe "I am nervous" to "I am excited and I'm getting an adrenaline rush to help me concentrate.
- Motivation ritual
You simply practice associating your habits with something you enjoy, then you can use the cue whenever you need a bit of motivation.
Habits are attractive when we associate them with positive feelings and unattractive when we associate them with negative feelings. Create a motivation ritual by doing something you enjoy immediately before a difficult habit.
11. Walk slowly but never backward
Motion makes you feel like you're getting things done. But really you're just preparing to get something done. When preparation becomes a form of procrastination, you need to change something. You don't want to merely be planning. You want to be practicing. If you want to master a habit, the key is to start with repetition, not perfection.
The two-minute rule
You will find that nearly any habit can be scaled down into a two minute version:
"Read before bed each night" becomes "Read one page."
"Do thirty minute yoga" becomes "Take out my yoga mat."
The idea is to make your habits as easy as possible to start. This is powerful strategy because once you've started doing the right thing, it is much easier to continue doing it.
A new habit should not feel like a challenge. The actions that follow can be challenging, but the first two minutes should be easy.
What you want is a "gateway habit" that naturally leads you down a more productive path.
The point is to master the habit of showing up. The truth is, a habit must be
established before it can be improved.
15. Make it satisfying. The cardinal rule of behavior change: What is rewarded is repeated. What is punished is avoided.
The first three laws of behavior change (make it obvious, attractive, and easy) increases the odds that a behavior will be performed "this" time. The fourth (make it satisfying) increases the odds that a behavior will be repeated "next" time.
But there is a trick. We are not looking for just any type of sanctification. We are looking for immediate satisfactions.
雖然我們在現代大部分想得到的報酬是來自於延遲享樂, 例如我要存錢提早退休, 人類還是像遠古時代的動物一樣, 大腦的構造仍是偏好馬上得到的報酬, 這個在其他書中也常常提到的就是, 人的腦重視現在馬上得到的多過未來可能的到的事情,
所以當你要做的習慣屬於沒有回饋的種類, 像是我要停止喝酒, 我要少花錢, 這些事情長期下來是有好處的, 不過完成的當下並沒有帶來任何短期的報酬, 這時作者建議採用一種方法叫做 immediate reinforcement, 基本上就是想個法子給完成行為當下的自己馬上帶來的滿足感, 例如你很想要一件皮夾克, 所以每次只要你少喝一杯拿鐵, 飲料時, 就轉五元進入你的存款帳戶, 少看一部電影, 就轉十元, 這樣子你馬上看到了報酬, 帳戶的錢變多了, 最後你就拿買下一件昂貴的皮夾克 It's like creating a loyalty program for yourself. You are making it satisfying to do nothing.
最後等到這個習慣內化了, 他帶來的認同感大過了外部的報酬, 你保持這個習慣就是在認同自己這個身分!
Eventually, as intrinsic rewards like a better mood, more energy, and reduced stress kick in, you'll become less concerned with chasing the secondary reward. The identity itself becomes the reinforcer. You do it because it's who you are and it feels good to be you. The more a habit becomes part of your life, the less you need outside encouragement to follow through. Incentives can start a habit. Identity sustains a habit.
19. The Goldilocks Rule:
How to stay motivated in life and work
- The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.
- Professional stick to the schedule; amateurs let life get in the way.
Avoid being "fair-weather meditators", "fair-weather athlete", or fair-weather anything.
