Name: 培養新習慣的終極指南--ATOMIC HABITS書摘[第2篇] 。 (Ultimate Guide to Building New Habits - ATOMIC HABITS Book Summary [Part 2])
Uploaded: 2021-01-16T19:41:04.000Z
Duration: 11 min 55 s

Welcome to part two of the Atomics Habits, by James Clear, book summary.

歡迎閱讀詹姆斯-克雷爾所著的《原子的習慣》第二部分，書摘。

If you haven't already, be sure to first watch all of part one.

如果你還沒有看，一定要先看完第一部分。

Now, here's the part that you have been waiting for, the actual four steps to create good

現在，這裡是你一直在等待的部分，實際的四個步驟，創造良好的。

Now, these four laws we can use to create good habits.

現在，這四個法則我們可以用來創造良好的習慣。

The first law applies to your cue and it's to make it obvious.

第一條法則適用於你的提示，就是要讓它明顯。

The second law applies to the craving and that is to make it attractive.

第二個法則適用於渴望，那就是讓它變得有吸引力。

The third law applying to the response is to make it easy.

適用於對策的第三個法則是化難為易。

And the fourth law, applying to the reward, is to make it satisfying.

而第四個法則，適用於獎勵，就是要讓它滿足。

Now, to break bad habits, we simply invert these four laws.

現在，要想破除壞習慣，我們只需顛覆這四個法則。

所以，首先，我們要讓它隱形。

Here's something that may surprise you, the cues that spark our habits are often so common

這裡有一件事可能會讓你感到驚訝，引發我們習慣的線索往往是如此的普通。

that they become invisible to our consciousness - the phone next to you while you study, the

它們在我們的意識中是看不見的--你學習時身邊的電話，你學習時身邊的手機，你學習時身邊的手機，你學習時身邊的手機，你學習時身邊的手機，你學習時身邊的手機。

remote control next to the couch, the cookies on the counter.

沙發旁的遙控器，櫃檯上的餅乾。

Our responses to these cues are so hardwired that we must begin the process of behavior

我們對這些暗示的反應是如此的堅硬，以至於我們必須開始行為的過程。

James provides an example of the Japanese railway system of Pointing-and-Calling as

詹姆斯提供了一個日本鐵路 "指路叫車 "系統的例子。

a safety system where workers literally point and call to their various cues, like a signal

一種安全系統，工人們可以根據他們的各種提示，像信號一樣指著和呼喚。

being green, thereby, bringing it to their conscious awareness.

是綠色的，從而，使其成為他們的自覺意識。

It seems silly, but it greatly reduces errors.

這看起來很傻，但卻大大減少了錯誤。

And in the operating room, we do the exact same thing with Time Out.

而在手術室裡，我們對Time Out的做法也是一樣的。

Prior to any incision, the surgeon leads the health care team in verifying the patient's

在進行任何切口之前，外科醫生會帶領醫療團隊核實患者的情況。

medical record, name, date of birth, procedure, what side of the body the procedure is being

病歷、姓名、出生日期、手術過程、手術在身體的哪一側進行。

done and the medications being administered prior to incision.

做的，以及切開前正在使用的藥物。

Another important aspect to making habits obvious is what Clear calls an implementation

讓習慣變得顯而易見的另一個重要方面是Clear所謂的執行力

Here's the formula, I will do a certain behavior at a certain time at a certain location.

這裡有一個公式，我會在某個時間某個地點做某個行為。

Specifically describing the exact action you will take at a specific cue will greatly increase

具體描述你在特定的提示下將採取的具體行動，將大大增加

For example, at 7 A.M., I will meditate for five minutes in my living room.

比如，早上7點，我會在客廳打坐5分鐘。

I personally use habit coupling or habit pairing, which is synonymous to what Clear calls habit

我個人使用的是習慣耦合或習慣配對，這與清氏所說的習慣是同義詞。

This is essentially, associating one habit which I consistently perform with a new one

這實質上是把我一貫執行的一個習慣與一個新的習慣聯繫在一起

For example, I stretch every morning without fail but my meditation isn't as consistent.

例如，我每天早上都會不失時機地拉伸，但我的冥想卻沒有那麼一致。

By coupling the two, I'm much more likely to meditate every single day.

通過這兩者的耦合，我每天打坐的可能性更大。

Here's the habit stacking formula, after this current habit I will do this new habit.

這是習慣疊加公式，當前這個習慣之後，我會做這個新習慣。

The application of this is quite broad, but to be most effective, the cue should be highly

的應用範圍相當廣泛，但要想達到最佳效果，提示語應高度

For healthy eating, you can say “When I serve myself a meal, I will always put veggies

為了健康飲食，你可以說："當我給自己盛飯的時候，我總是會放蔬菜。

第二條法則是要讓它具有吸引力。

We know that dopamine is the neurotransmitter most implicated in pleasure and addiction.

我們知道，多巴胺是與快樂和成癮最相關的神經遞質。

But it isn't just associated with the experience of pleasure – it's also released when

但它不僅僅與快樂的體驗有關--它也會在以下情況下被釋放出來。

This anticipation is what gets us to take action.

這種期待是讓我們採取行動的原因。

那麼，我們如何利用這個優勢呢？

You're more likely to find a behavior attractive if you get to do one of your favorite things

如果你能做一件你最喜歡的事情，你就更有可能發現一種行為的吸引力。

For example, I love the TV show Top Gear (and now the Grand Tour).

例如，我喜歡電視節目《Top Gear》（以及現在的Grand Tour）。

And I tell myself that I can watch it as long as I want, but I must stretch while doing

我告訴自己，我可以看多久就看多久，但我必須在做的時候伸展身體。

Here's the equation for Temptation Bundling, after a current habit, I will do this habit

下面是誘惑捆綁的公式，在當前的習慣之後，我會做這個習慣

And after I do this habit that I need, I will do the habit that I want.

而我做了這個我需要的習慣之後，我就會做我想要的習慣。

Let's say you want to cut down on your Instagram use.

比方說，你想減少對Instagram的使用。

After I pull out my phone I will do 10 burpees, that's the need.

掏出手機後，我會做10個俯臥撐，這是需要。

And after I do 10 burpees, I will check Instagram, that's your want.

而在我做完10個俯臥撐後，我會查看Instagram，這是你想要的。

It's key to also be aware of the importance of our family and friends.

關鍵還要意識到我們家人和朋友的重要性。

You're the average of the five people you spend the most time with.

你是和你相處時間最多的五個人的平均值。

We don't actually choose our earliest habits – we imitate them.

我們其實並沒有選擇自己最早的習慣--我們模仿它們。

The closer we are to someone, the more likely we are to imitate some of their habits.

我們與某人的關係越密切，就越容易模仿他的一些習慣。

A person's risk of becoming obese increases by 57% if he or she had a friend who became

如果一個人的朋友變得肥胖，他或她變得肥胖的風險會增加57%。

In light of this, one of the most effective things you can do to build better habits is

鑑於此，你可以做的最有效的事情之一是建立更好的習慣。

to join a culture where your desired behavior is the normal behavior.

加入一種文化，在這種文化中，你所期望的行為是正常的行為。

I've spoken about the power of language before in my book summary of Stick With It.

我之前在《堅持》一書的總結中講過語言的力量。

詹姆斯提供了一個很好的例子。

Instead of saying “I have to exercise”, say “I get to exercise”.

與其說 "我要鍛鍊"，不如說 "我可以鍛鍊"。

It's a subtle nuance, but it makes all the difference.

這是一個微妙的細微差別，但它使所有的差異。

The mindset determines how pleasurable or painful the experience is – not the actual

心態決定了體驗的愉悅或痛苦程度--而不是實際情況。

A huge one for me that actually transformed my perception of public speaking was reinterpreting

對我來說，真正改變我對公共演講的看法的一個巨大的是重新詮釋了

my physiologic response from fear to excitement.

Yeah, my heart is racing, but not because I'm scared to speak, but because I'm so

是啊，我的心跳加速，但不是因為我害怕說話，而是因為我太... ...

People often ask me how long it takes to cultivate a new habit.

經常有人問我，培養一個新的習慣需要多長時間。

When will I be done with creating a habit?

我什麼時候才能完成習慣的養成？

Well, habits form based on frequency not time.

嗯，習慣的形成是基於頻率而不是時間。

It's not a question of how many weeks for a habit to stick, but rather the frequency

一個習慣的養成不是多少周的問題，而是頻率的問題。

and number of repetitions that make the difference.

Over time, it should get easier and easier, but there's no magic duration at which that

隨著時間的推移，它應該變得越來越容易，但沒有神奇的持續時間，在這一點上。

Rather than brute forcing, making the habit easy and effortless is much more likely to

與其說是蠻橫的強迫，不如說是讓習慣變得簡單而不費力，更有可能做到以下幾點

To do this, we want to reduce the friction of good habits and increase the friction associated

為此，我們要減少好習慣的摩擦，增加相關的摩擦。