《Atomic Habit》 读书笔记整理

主要是把原文里面比较经典的观点整理了一下，再结合了一些我自己的经历，思考。

应该不会对这本书到底讲了什么进行总结，总之，是很毫无规矩的读书笔记。

这本书我真的很喜欢，虽然有的人觉得这类书是鸡汤? 但我觉得很多道理，也许大家都懂，但具体怎样利用，有效的实施，可能心里并没有完整的体系。借助这本书，我们并不用自己花费时间力气去总结，完全可以站在前人的肩膀上做个伸手党，针对自己的情况进行应用。

同时作者用了大量的实际例子辅佐每一个理论，我觉得很好理解也很有意思。

因为也是为了学习英语所以看的英文版，不会翻译，我直接搬原文了。

作者自述部分：

A habit is a routine or behavior that is performed regularly

Changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years. We all deal with setbacks but in the long run, the quality of our lives often depends on the quality of our habits. With the same habits, you’ll end up with the same results. But with better habits, anything is possible.

Chapter 1.

Success is the product of daily habits—not once-in-a-lifetime transformations.

It doesn’t matter how successful or unsuccessful you are right now. What matters is whether your habits are putting you on the path toward success

结果是具有滞后于习惯的，比如体重-饮食习惯

Your outcomes are a lagging measure of your habits

You get what you repeat.

Good habits make time your ally. Bad habits make time your enemy.

Habits are a double-edged sword. Bad habits can cut you down just as easily as good habits can build you up,

长时间的高效率，学习，乐于助人会有益，而长时间的消极想法，压力则会摧毁一个人。

Breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change.

It’s a hallmark of any compounding process: the most powerful outcomes are delayed.

People make a few small changes, fail to see a tangible result, and decide to stop.

If you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve. It is often because you have not yet crossed the Plateau of Latent Potential.

Your work was not wasted; it is just being stored.

Small changes often appear to make no difference until you cross a critical threshold.

努力的结果是具有延迟性的，比如努力了一个月，效果会从第二个月才开始显现，但是往往很多人坚持不到第二个月就放弃了，因为没有获得及时的反馈认为努力白费了，但其实只是被存储了起来，再坚持一天，也许就会爆发。

Systems are about the processes that lead to those results.

Achieving a goal only changes your life for the moment.

What we really need to change are the systems that cause those results.

Fix the inputs and the outputs will fix themselves.

专注过程，而非结果。

成功的人和失败的人可能都拥有同样的目标，但这并不决定他们成功与否。完成目标的过程才是决定性因素。 完成目标只是一个瞬间，更重要的是在完成目标的过程被重塑了。 （比如减肥，也许50kg是目标，但是为了达到目标所改掉的不吃垃圾食品，均衡营养，多运动的良好生活习惯才是最重要的。

It makes no sense to restrict your satisfaction to one scenario when there are many paths to success.

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. And a system can be successful in many different forms, not just the one you first envision.

真正的实施过程可能和设定目标的预想不同，仅着眼于目标，可能会失去获得幸福的机会。

The purpose of building systems is to continue playing the game.

True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement. Ultimately, it is your commitment to the process that will determine your progress.

A SYSTEM OF ATOMIC HABITS

They are little habits that are part of a larger system.

This is the meaning of the phrase atomic habits—a regular practice or routine that is not only small and easy to do, but also the source of incredible power; a component of the system of compound growth.

Chapter 2

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.

改变对自己的定义：

Many people begin the process of changing their habits by focusing on what they want to achieve. This leads us to outcome-based habits. The alternative is to build identity-based habits. With this approach, we start by focusing on who we wish to become.

或许可以理解为，与其专注于“我要减掉10kg”，不如改变对自己的定义，“我就是一个不吃零食/早睡早起/饮食均衡的人” （一种由内向外的

Behind every system of actions are a system of beliefs.

It’s something very different to say I’m the type of person who is this.

You might start a habit because of motivation, but the only reason you’ll stick with one is that it becomes part of your identity.

Improvements are only temporary until they become part of who you are.

Your behaviors are usually a reflection of your identity.

也许一开始是因为动力而开始的某个习惯，但最后这项习惯要坚持下去还是靠他变成你本身的一部分。（比如一开始我只是因为提神而喝黑咖啡，但现在我觉得我就是喜欢喝黑咖啡的人，所以也不会选择拿铁）

The goal is not to read a book, the goal is to become a reader.

The goal is not to run a marathon, the goal is to become a runner. The goal is not to learn an instrument, the goal is to become a musician.

定义是动态的 随时间变化的 需要及时调整更新的

Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.

How to change identity

Your identity is literally your “repeated beingness.”

The most practical way to change who you are is to change what you do.

你是怎样的人，就重复怎样的行为。

如何建立新的自我定义?

1. Decide the type of person you want to be.

2. Prove it to yourself with small wins.

作者在这里举例了一则故事，一个朋友想要减肥，她不断的问自己“What would a healthy person do?” 会选择走路去目的地还是打车？会选择沙拉还是高热量食物？从而不断的加强系我定义

The focus should always be on becoming that type of person, not getting a particular outcome.

以减肥为例，可以将“我在减肥所以我不吃薯片”转变为“我是一个生活习惯健康的人，所以我不吃薯片。” 并不是在压抑想吃薯片的欲望，而是在改变人的习惯。

You have a choice in every moment. You can choose the identity you want to reinforce today with the habits you choose today.

Habits can help you achieve all of these things, but fundamentally they are not about having something. They are about becoming someone.

Ultimately, your habits matter because they help you become the type of person you wish to be.

Chapter 3.

• A habit is a behavior that has been repeated enough times to become automatic.
• The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible.
• Any habit can be broken down into a feedback loop that involves four steps: cue, craving, response, and reward.
• The Four Laws of Behavior Change are a simple set of rules we can use to build better habits. They are (1) make it obvious, (2) make it attractive, (3) make it easy, and (4) make it satisfying.

Chapter 4

• With enough practice, your brain will pick up on the cues that predict certain outcomes without consciously thinking about it.
• Once our habits become automatic, we stop paying attention to what we are doing.
• The process of behavior change always starts with awareness. You need to be aware of your habits before you can change them.
• Pointing-and-Calling raises your level of awareness from a nonconscious habit to a more conscious level by verbalizing your actions.
• The Habits Scorecard is a simple exercise you can use to become more aware of your behavior.

如何养成好习惯：足够的重复和练习，让大脑可以自动下意识的完成某些事情

如何摒弃坏习惯：要让“无意识”的坏习惯变得“有意识”，才能被大脑识别到，“这个行为不对劲，要阻止它。”

Chapter 5 The Best Way to Start a New Habit

作者在这一章节介绍了几个养成习惯的方法，比如Implementation intention

“When situation X arises, I will perform response Y.”

i.e I will [BEHAVIOR] at [TIME] in [LOCATION].

Studying. I will study Spanish for twenty minutes at 6 p.m. in my bedroom.

An implementation intention sweeps away foggy notions like “I want to work out more” or “I want to be more productive” or “I should vote” and transforms them into a concrete plan of action.

Many people think they lack motivation when what they really lack is clarity. It is not always obvious when and where to take action. Some people spend their entire lives waiting for the time to be right to make an improvement.

Being specific about what you want and how you will achieve it helps you say no to things that derail progress, distract your attention, and pull you off course.

这样做的好处是，它将你的想法具体到了时间，动作，地址，这样更容易推动人们去做。很多人永远都在等待所谓的“对的时机”去做某一件事情。

第二种方法: HABIT STACKING

One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.

“After [CURRENT HABIT], I will [NEW HABIT].”

Meditation. After I pour my cup of coffee each morning, I will meditate for one minute.

The key is to tie your desired behavior into something you already do each day.

Exercise. When I see a set of stairs, I will take them instead of using the elevator.

No matter how you use this strategy, the secret to creating a successful habit stack is selecting the right cue to kick things off.

The specificity is important. The more tightly bound your new habit is to a specific cue, the better the odds are that you will notice when the time comes to act.

Strategies like implementation intentions and habit stacking are among the most practical ways to create obvious cues for your habits and design a clear plan for when and where to take action.

Chapter 6 Motivation Is Overrated; Environment Often Matters More 环境比动力更重要

The truth, however, is that many of the actions we take each day are shaped not by purposeful drive and choice but by the most obvious option.

For this reason, a small change in what you see can lead to a big shift in what you do.

Every habit is initiated by a cue, and we are more likely to notice cues that stand out.

改变环境会有意想不到的效果，我们往往会被显眼的事物吸引，从而影响我们的选择。

If you want to make a habit a big part of your life, make the cue a big part of your environment.

If you want to drink more water, fill up a few water bottles each morning and place them in common locations around the house.

Making a better decision is easy and natural when the cues for good habits are right in front of you.

比如居家工作的时候，床不在视线范围内。

作者提出一种养成习惯的方法： THE CONTEXT IS THE CUE

Stop thinking about your environment as filled with objects. Start thinking about it as filled with relationships.

It is easier to associate a new habit with a new context than to build a new habit in the face of competing cues.

“One space, one use.”

比如划分出工作区和休息区，不在同一个桌子上工作和玩游戏。这样坐在工作桌上自然更容易集中注意力工作，而在玩游戏的地方更容易放松。这样更容易训练大脑。

比如将一把椅子和看书动作联系起来等。

Every habit should have a home.

If you want behaviors that are stable and predictable, you need an environment that is stable and predictable.

A stable environment where everything has a place and a purpose is an environment where habits can easily form.

Chapter 7 The Secret to Self-Control

Perseverance, grit, and willpower are essential to success, but the way to improve these qualities is not by wishing you were a more disciplined person, but by creating a more disciplined environment.

对于坏习惯:

One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it.

If you can’t seem to get any work done, leave your phone in another room for a few hours.

If you’re wasting too much time watching television, move the TV out of the bedroom.

很长时间内我都将自己不能完成某些计划内的事情归结于我没有自控力，我是一个loser，也许我注定无法完成我的计划。但这一章节让我明白其实自控力是“可控的”，通过外界方法是可以弱化“自控力”的比重，让我们并不需要运用太多的自控力来完成计划。

Self-control is a short-term strategy, not a long-term one.

Make the cues of your good habits obvious and the cues of your bad habits invisible.

我们要让好习惯的提示明显，相应的，

就要使坏习惯的线索不可见。（比如不要把零食放在视线范围之内，或者不买，少看吃播，少看小红书被推送食物相关的博文，vlog等，这些都有可能成为过度饮食的触发点）

比起抵抗诱惑，避免被诱惑更重要。

Chapter 8 How to Make a Habit Irresistible

作者提出，有吸引力有助于让人感到“欲罢不能” 比如如今的零食，快餐等，都是经过科学家们的精心调配后的糖，盐等比例，让他们更具有吸引力，所以消费者容易对此上瘾。同时发现“复合口感”更能不断的刺激人们进食得更多。比如奥利奥。而口感单一的蔬菜，则会让人很快失去进食的欲望。

With natural, unprocessed foods, you tend to experience the same sensations over and over—how’s that seventeenth bite of kale taste? After a few minutes, your brain loses interest and you begin to feel full. But foods that are high in dynamic contrast keep the experience novel and interesting, encouraging you to eat more.

因此，越有吸引力，越容易形成习惯。

The more attractive an opportunity is, the more likely it is to become habit-forming.

THE DOPAMINE-DRIVEN FEEDBACK LOOP

作者在这里举例了多巴胺和小白鼠的实验验证多巴胺对养成习惯的重要性。

当人工干预实验鼠的多巴胺生产时候，实验鼠会变得死气沉沉，失去欲望，最后死去。

在停止自体多巴胺的分泌的情况下，向实验鼠人工注射多巴胺，发现实验鼠会恢复对于获得糖，食物的满足感。但是不会想要得到更多。

另一个实验，通过完成相应的动作给予多巴胺作为奖励，实验鼠可以很快的养成习惯。

Habits are a dopamine-driven feedback loop.

When it comes to habits, the key takeaway is this: dopamine is released not only when you experience pleasure, but also when you anticipate 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.

但是多巴胺不仅仅只在经历满足感的时候才释放，当你在期待的时候，他也会释放。

当你对发现某个会被奖励机会，多巴胺等级也会上升，同时你的动力也会更多。

As an adult, daydreaming about an upcoming vacation can be more enjoyable than actually being on vacation. 对于即将到来的假期的期待感会比真的处于假期中更让人快乐 （周五下午的我）

Desire is the engine that drives behavior.

We need to make our habits attractive because it is the expectation of a rewarding experience that motivates us to act in the first place. This is where a strategy known as temptation bundling comes into play.

对一个习惯带来的奖励足够期待，这个习惯就更具有吸引力，我们也更有动力。

这里作者提出了 诱惑绑定 的方法，将 “你想做的” 和 “你应该做的” 的捆绑起来。

Temptation bundling works by linking an action you want to do with an action you need to do.

You’re more likely to find a behavior attractive if you get to do one of your favorite things at the same time.

The habit stacking + temptation bundling formula is:

1. After [CURRENTHABIT], I will [HABITINEED].

2. After [HABITINEED], I will [HABITIWANT].

Doing the thing you need to do means you get to do the thing you want to do.

1. After I get my morning coffee,I will say one thing I’m grateful for that happened yesterday (need).
2. After I say one thing I’m grateful for, I will read the news (want).

Chapter 9 The Role of Family and Friends in Shaping Your Habits

这一章节观点是人类是群居动物，“物以类聚”，同样，如果你想养成某种习惯，就和已经拥有这样的习惯的人相处会更容易养成。

Surround yourself with people who have the habits you want to have yourself. You’ll rise together.

Join a culture where

(1) your desired behavior is the normal behavior and

(2) you already have something in common with the group.

Nothing sustains motivation better than belonging to the tribe.

The shared identity begins to reinforce your personal identity. This is why remaining part of a group after achieving a goal is crucial to maintaining your habits.

共同的身份会加强你的自我定义，同时也助于保持。

（比如我会刻意的尽量不和我不太认可的人交流/交往/做朋友，因为人很容易被潜移默化的影响到，与其抵抗这种影响，不如让这种影响在自己的生活中最小化。就像是，朋友对感情很勇敢也很大胆，我会被不自觉地开始学习她的思想，也会变得胆子大点。但是朋友也会被我影响，变得考虑的更多。当然朋友也不可能十全十美，优点缺点自然个有考量，但如果一个人有我十分介意的点的话，我是绝对不可能和他们有来往的，比如好高骛远，不尊重人等）

因此作者也指出，有时候为了让自己合群，可能会be wrong

（这一点其实我有好多话想说，比如之前工作的时候，几乎所有人都认为女同事们“稳定”就好，而男同事们则理所当然的拥有往上走的机会，当我说我想走技术的时候，我觉得我就像是别人眼里的一个笑话，后来我还愿意再说吗，我当然不愿意了，并非每个人都像偶像剧的女主角一样能独自捍卫真理并叫醒所有人。）

（以及，我并不认为很多女生是主动愿意结婚/生小孩的，而是她们就身处于这样的环境中，身边的人一遍一遍的告诉她们这样是“对的”，就像这一章的观点，你身处的文化会决定怎样的行为是“有吸引力的”，而自己的“大脑”也下意识的接受了这样的观点，没有想过“也许这是错的呢”，就像我们会默认相信一些行业大佬的观点/经验等。如此一来我觉得我好像没有资格（其实也从来没有过）去说些什么了）

这章的总结：

• The culture we live in determines which behaviors are attractive to us.
• We tend to adopt habits that are praised and approved of by our culture because we have a strong desire to fit in and belong to the tribe.
• We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige).
• One of the most effective things you can do to build better habits is to join a culture where (1) your desired behavior is the normal behavior and (2) you already have something in common with the group.
• The normal behavior of the tribe often overpowers the desired behavior of the individual. Most days, we’d rather be wrong with the crowd than be right by ourselves.
• If a behavior can get us approval, respect, and praise, we find it attractive.

Chapter 10 How to Find and Fix the Causes of Your Bad Habits

作者在这里举例了一本关于戒烟的书，这本书里在不断的重复“烟其实并不能让你放松，也没有助于社交，反而这会消耗你的钱，能量，自信，健康”，让“吸烟”这个行为变得没有吸引力。

作者指出渴望之下其实是人类最基本的动机。（翻译无能真的）

Find love and reproduce = using Tinder Connect and bond with others = browsing Facebook Win social acceptance and approval = posting on Instagram Reduce uncertainty = searching on Google Achieve status and prestige = playing video games

你现在的行为并不是解决当下问题的正确方式，只是你认知中的解决方案。

cue->predication->habit->action

作者举例说，如果温度只是下降一度，你可能不会有什么动作，但是如果下降十度，你知道你会感到冷所以会采取穿衣的动作。

因此 温度下降->(基于以前的经验 但也可以不是)预测会冷 ->触发习惯->加衣

（其实这一章节关于渴望的产生我没有完完全全地理解到，但是不知道可不可以用我的一个行为来解释。比如我曾经因为吃太多拉肚子。所以当我拉屎焦虑的时候，便秘 -> 曾经的某次经历让我预测吃多可以拉肚子 -> 触发暴饮暴食的习惯 ，但实际上并没有用。。。欢迎探讨这个）

You have been sensing the cues the entire time, but it is only when you predict that you would be better off in a different state that you take action.

那么如何重塑你的习惯呢。（我认为中心还是改变/加强自我定义）

You don’t “have” to. You “get” to.

You transition from seeing these behaviors as burdens and turn them into opportunities.

Reframing your habits to highlight their benefits rather than their drawbacks is a fast and lightweight way to reprogram your mind and make a habit seem more attractive.

比如把pre前的 “I am nervous” to “I am excited and I’m getting an adrenaline rush to help me concentrate.”。

这里作者举例，比如在泡泡浴or摸狗狗会让你感到发自内心的快乐的话，那么在你每次进行这个动作前，深呼吸，微笑，摸狗狗，重复。那么就把深呼吸-微笑和让你真的快乐的事情联系起来，一旦这个习惯建立，深呼吸-微笑就可以起到改变心情的作用。

同样的，对于坏习惯，就需要去破坏其中的联系。

（比如，在减肥的时候，有时候我吃了超出预期的量->导致我对自己很失望->干脆自暴自弃点外卖，暴饮暴食。那么就可以打破这样的联系，在 我吃了超出预期的量 时候 -> 出门散步，呼吸新鲜空气）

另外，作者提出，Create a motivation ritual by doing something you enjoy immediately before a difficult habit.

比如你发现某首歌会让你很集中注意力，那么就可以刻意建立这种联系，那么当你需要一点专注力的时候，就进行这样的“仪式”（听这首歌）。

Chapter 11 Walk Slowly, but Never Backward

完美是完成的敌人

It is easy to get bogged down trying to find the optimal plan for change:

We are so focused on figuring out the best approach that we never get around to taking action. As Voltaire once wrote, “The best is the enemy of the good.”

行动>>>>>>动力

以下这句话需要每天背诵：

If motion doesn’t lead to results, why do we do it? Sometimes we do it because we actually need to plan or learn more. But more often than not, we do it because motion allows us to feel like we’re making progress without running the risk of failure. Most of us are experts at avoiding criticism. It doesn’t feel good to fail or to be judged publicly, so we tend to avoid situations where that might happen. And that’s the biggest reason why you slip into motion rather than taking action: you want to delay failure.

It’s easy to be in motion and convince yourself that you’re still making progress.

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.

有时候规划会让我们产生一种“我已经在努力/做事”的错觉，同时仅仅只是规划也可以让我们规避失败/批评的风险。因此如果准备变成了一种拖延，是时候改变了。

那么到底要多久才能形成一种习惯呢。

足够次数的重复行为会改变大脑的结构。

The more you repeat an activity, the more the structure of your brain changes to become efficient at that activity.

Repeating a habit leads to clear physical changes in the brain.

通过不断的重复让需要刻意练习的动作变成自动/无意识的行为。

Habits form based on frequency, not time.

The most effective form of learning is practice, not planning.

Focus on taking action, not being in motion. Habit formation is the process by which a behavior becomes progressively more automatic through repetition.

The amount of time you have been performing a habit is not as important as the number of times you have performed it.

（某一天突然学习5小时不如每天坚持学习两小时）

Chapter 12 The Law of Least Effort

人天性懒惰，让好的习惯变得容易执行才能更易于养成习惯。

But the truth is, our real motivation is to be lazy and to do what is convenient.

And the less energy a habit requires, the more likely it is to occur.

The idea is to make it as easy as possible in the moment to do things that payoff in the long run.

The central idea is to create an environment where doing the right thing is as easy as possible.

比如：Want to exercise? Set out your workout clothes, shoes, gym bag, and water bottle ahead of time.

（比如，买半成品，冷冻蒜粒，冷冻西兰花快，牛肉丸，这些几乎不需要预处理的食材会让我更容易自己做饭）

反之，给坏习惯手动添加一些困难则可以有效防止坏习惯的发生。

比如，删除外卖软件中的支付方式，以及外卖app，每当你想点外卖的时候你发现你要重新下载app-设置支付方式，可以一定程度上放弃点外卖的想法。同样，如果不在家里囤积零食，想吃零食的时候需要打扮出门购买零食才行，可能就会退一步选择自己做饭了。

因此，

“How can we design a world where it’s easy to do what’s right?” Redesign your life so the actions that matter most are also the actions that are easiest to do.

本章总结：

• We will naturally gravitate toward the option that requires the least amount of work.
• Create an environment where doing the right thing is as easy as possible.
• Reduce the friction associated with good behaviors. When friction is low, habits are easy.
• Increase the friction associated with bad behaviors. When friction is high, habits are difficult.
• Prime your environment to make future actions easier.

Chapter 13 How to Stop Procrastinating by Using the Two-Minute Rule

靠着习惯做出一个决定可能只需要几秒，但是这个决定会影响后面几个小时甚至一整天的你的行为。

A habit can be completed in just a few seconds, but it can also shape the actions that you take for minutes or hours afterward.

Habits are like the entrance ramp to a highway. They lead you down a path and, before you know it, you’re speeding toward the next behavior. It seems to be easier to continue what you are already doing than to start doing something different.

习惯就像是上高速的一个入口，可能在你知道之前，他已经带着你上了下一个行为的路上了。同时，继续正在做的事情比掉头做一另一件事简单。

所以有时候即使已经吃饱了但依然会继续吃零食。

Every day, there are a handful of moments that deliver an outsized impact. I refer to these little choices as decisive moments.

比如，吃快餐还是吃沙拉？坐车还是走路？做出越多的好的选择，越趋向于good day。因此，在决定性时刻做出好的选择，很重要。

We are limited by where our habits lead us. This is why mastering the decisive moments throughout your day is so important.

想要引导自己做出好的选择，那么这个好的选择一定要足够容易去执行/开始。

“When you start a new habit, it should take less than two minutes to do.”

比如想要养成阅读的习惯，就先让自己“读一页书”开始。先建立习惯，再提高习惯。

The truth is, a habit must be established before it can be improved.

You have to standardize before you can optimize.

Make it easy to start and the rest will follow.

也许有的事情确实很难坚持，但是可以不必一开始就做的很好。比如健身，可以每天就去五分钟，然后立马离开，即使这样，你也在不断的向自己证明，“我就是那种会每天去gym的人啊”，在不断的加深自我定义。很少人采用这样的方法，因为我们大多时候都太执着于目标，认为就去五分钟gym根本达不到健身的目的。但事实上做一点点比一点都不做好。

（这一点让我想到我无数次想养成阅读的习惯，但是我给自己设定的计划是一开始就直接1h+，然后第一天就失败就数次不了了之。诚然能看1h书是很好，但前提是你能先看进去10min的书，先建立再优化）

本章总结：

• Habits can be completed in a few seconds but continue to impact your behavior for minutes or hours afterward.
• Many habits occur at decisive moments—choices that are like a fork in the road—and either send you in the direction of a productive day or an unproductive one.
• The Two-Minute Rule states, “When you start a new habit, it should take less than two minutes to do.”
• The more you ritualize the beginning of a process, the more likely it becomes that you can slip into the state of deep focus that is required to do great things.
• Standardize before you optimize. You can’t improve a habit that doesn’t exist.

Chapter 14 How to Make Good Habits Inevitable and Bad Habits Impossible

作者这里举例一个作家为了能让自己在截稿日期前完成稿子，把衣服全部锁起来强行让自己无法出门社交从而完成目标。这里的 commitment device 就是锁住衣服的箱子。

Sometimes success is less about making good habits easy and more about making bad habits hard.

A commitment device is a choice you make in the present that controls your actions in the future.

The best way to break a bad habit is to make it impractical to do. Increase the friction until you don’t even have the option to act.

让好习惯发生和避免坏习惯的终极方法是让它们变得“自动”，通过创造环境来锁定未来的习惯而不是靠着意志力来让好习惯发生和避免坏的习惯。让它们变得自然并保证。（这段写得很好但是我不会翻译）

When working in your favor, automation can make your good habits inevitable and your bad habits impossible. It is the ultimate way to lock in future behavior rather than relying on willpower in the moment. By utilizing commitment devices, strategic onetime decisions, and technology, you can create an environment of inevitability—a space where good habits are not just an outcome you hope for but an outcome that is virtually guaranteed.

Chapter 15 The Cardinal Rule of Behavior Change

We are more likely to repeat a behavior when the experience is satisfying.

What is rewarded is repeated. What is punished is avoided. You learn what to do in the future based on what you were rewarded for doing (or punished for doing) in the past. Positive emotions cultivate habits. Negative emotions destroy them.

We are looking for immediate satisfaction.

我们的环境在过去的数年内发生了翻天覆地的变化，但是我们的大脑和多年前的智人其实是没有很大的区别的。那时候的人类的生存环境恶劣，很难去考虑未来的愉悦感。比起长期的愉悦，我们更渴望立即的满足感。即使现在，仍然如此。

（正如我们都知道，减肥是一个长期的过程，努力的结果是有延迟性的，因此导致很多人半途放弃。因此我们需要人工增添一点“奖励”，让这个过程变得不那么难坚持）

In modern society, many of the choices you make today will not benefit you immediately.

You live in what scientists call a delayed-return environment because you can work for years before your actions deliver the intended payoff.

You are walking around with the same hardware as your Paleolithic ancestors.

The world has changed much in recent years, but human nature has changed little.

It made sense to place a high value on instant gratification. The distant future was less of a concern. And after thousands of generations in an immediate-return environment, our brains evolved to prefer quick payoffs to long-term ones.

我们的大脑更在乎当下的奖励而不是未来“有可能的”奖励。有时候这个是对的，但有时候可能会导致问题。

因此，坏习惯的会被坚持的原因就是，立即的满足感>>未来的恶果。

the consequences of bad habits are delayed while the rewards are immediate.

即使吸烟者知道吸烟长期会产生问题，但仍然有人会吸烟就是因为我们的大脑更在乎当下的快乐；即使暴食从长期来看是有害的，但会产生立即的食欲满足感，因此也会导致人们选择暴食。

重点：好习惯往往都是短期痛苦，长远有益的而坏习惯反之

Every habit produces multiple outcomes across time. Unfortunately, these outcomes are often misaligned. With our bad habits, the immediate outcome usually feels good, but the ultimate outcome feels bad. With good habits, it is the reverse: the immediate outcome is unenjoyable, but the ultimate outcome feels good.

当下的结果越好，长远的结果就越可能会更坏。。

It almost always happens that when the immediate consequence is favorable, the later consequences are disastrous, and vice versa. . . . Often, the sweeter the first fruit of a habit, the more bitter are its later fruits.”

好习惯的成本是现在，坏习惯的成本是未来。

the costs of your good habits are in the present. The costs of your bad habits are in the future.

*****重点*****：

The brain’s tendency to prioritize the present moment means you can’t rely on good intentions.

when you envision what you want your life to be like, it is easy to see the value in taking actions with long-term benefits.

However, when the moment of decision arrives, instant gratification usually wins. You are no longer making a choice for Future You, who dreams of being fitter or wealthier or happier. You are choosing for Present You, who wants to be full, pampered, and entertained. As a general rule, the more immediate pleasure you get from an action, the more strongly you should question whether it aligns with your long-term goals.*

The road less traveled is the road of delayed gratification. If you’re willing to wait for the rewards, you’ll face less competition and often get a bigger payoff. As the saying goes, the last mile is always the least crowded.

At some point, success in nearly every field requires you to ignore an immediate reward in favor of a delayed reward.

hey want the benefits of good habits: to be healthy, productive, at peace. But these outcomes are seldom top-of-mind at the decisive moment. Thankfully, it’s possible to train yourself to delay gratification—but you need to work with the grain of human nature, not against it.

当你发现一个行为越是容易带给你立即的满足感时候，你越是应该问自己，这个行为是否符合你的长期目标？

作者接下来提出了如何实施：

The vital thing in getting a habit to stick is to feel successful—even if it’s in a small way. The feeling of success is a signal that your habit paid off and that the work was worth the effort.

In a perfect world, the reward for a good habit is the habit itself. In the real world, good habits tend to feel worthwhile only after they have provided you with something.

In the beginning, you need a reason to stay on track. This is why immediate rewards are essential. They keep you excited while the delayed rewards accumulate in the background.

immediate rewards—is the ending of a behavior. The ending of any experience is vital because we tend to remember it more than other phases. You want the ending of your habit to be satisfying.

The best approach is to use reinforcement, which refers to the process of using an immediate reward to increase the rate of a behavior.

ties your habit to an immediate cue, which makes it obvious when to start. Reinforcement ties your habit to an immediate reward, which makes it satisfying when you finish.

cue->habit->immidiate reward, then repeat

对于有些很难给予即使奖励的习惯，比如戒酒，可以采取：把节省下来的钱存起来买自己需要的/最想要的。 （比如把点外卖的钱存起来买墨镜等）

Incentives can start a habit. Identity sustains a habit.

That said, it takes time for the evidence to accumulate and a new identity to emerge. Immediate reinforcement helps maintain motivation in the short term while you’re waiting for the long-term rewards to arrive.

A habit needs to be enjoyable for it to last.

一个习惯的真正建立主要还是靠自我认知的改变。但是在短期内我们可以利用Immediate reinforcement来让我们保持动力，同时等待自我认知的累积。一旦自我认知开始显化，我们便可以通过“自我定义”来无痛坚持了。

总结：

• The human brain evolved to prioritize immediate rewards over delayed rewards.
• What is immediately rewarded is repeated. What is immediately punished is avoided.
• To get a habit to stick you need to feel immediately successful—even if it’s in a small way.

Chapter 16 How to Stick with Good Habits Every Day

Making progress is satisfying, and visual measures—like habit trackers, provide clear evidence of your progress. As a result, they reinforce your behavior and add a little bit of immediate satisfaction to any activity.

1. Habit tracker

“Don’t break the chain” is a powerful mantra.

Benefit #1: Habit tracking is obvious. Recording your last action creates a trigger that can initiate your next one. Habit tracking also keeps you honest. Most of us have a distorted view of our own behavior. We think we act better than we do. Measurement offers one way to overcome our blindness to our own behavior and notice what’s really going on each day.

Benefit #2: Habit tracking is attractive. The most effective form of motivation is progress. When we get a signal that we are moving forward, we become more motivated to continue down that path. Each small win feeds your desire.

Benefit #3: Habit tracking is satisfying. you’re focused on the process rather than the result.

In summary, habit tracking (1) creates a visual cue that can remind you to act, (2) is inherently motivating because you see the progress you are making and don’t want to lose it, and (3) feels satisfying whenever you record another successful instance of your habit. Furthermore, habit tracking provides visual proof that you are casting votes for the type of person you wish to become, which is a delightful form of immediate and intrinsic gratification.*

当习惯被打断的时候如何快速恢复

Never miss twice. I can’t be perfect, but I can avoid a second lapse.

The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Missing once is an accident. Missing twice is the start of a new habit.

But when successful people fail, they rebound quickly. The breaking of a habit doesn’t matter if the reclaiming of it is fast.

杜绝 all or nothing 的想法！！

Too often, we fall into an all-or-nothing cycle with our habits. The problem is not slipping up; the problem is thinking that if you can’t do something perfectly, then you shouldn’t do it at all.

Lost days hurt you more than successful days help you. 在比较忙碌的时候可以浅浅的完成一点习惯，好过于0，比如锻炼五分钟，1个俯卧撑。it’s not always about what happens during the workout. It’s about being the type of person who doesn’t miss workouts. It’s easy to train when you feel good, but it’s crucial to show up when you don’t feel like it—even if you do less than you hope.有点春上村树说过的，“今天不想跑步，所以今天要去跑”的感觉。

但是作者也提出选择track什么很重要，比如如果是要减肥的话，只是盯着体重则很有可能会导致失败。

重点：

• One of the most satisfying feelings is the feeling of making progress.
• Never miss twice. If you miss one day, try to get back on track as quickly as possible.
• Just because you can measure something doesn’t mean it’s the most important thing.

Chapter 17 How an Accountability Partner Can Change Everything

When the consequences are severe, people learn quickly. Behavior only shifts if the punishment is painful enough and reliably enforced. In general, the more local, tangible, concrete, and immediate the consequence, the more likely it is to influence individual behavior.

其实这一章讲的是你可以和你身边的人约定，如果你做不到某一件事就要付出怎样的条件。我觉得这个还蛮有用的，去年我在刷题的时候就会每天把做题的记录上传到某平台，也会有人刷到给我点赞什么的，还有人关注我了。我居然也坚持了一个月左右，我甚至自己都没有意识到！！这个也是我重塑自信的很重要的一部，原来我不是坚持不下来的人啊。

Chapter 18 The Truth About Talent (When Genes Matter and When They Don’t)

作者提出，因地制宜很重要，比如菲尔普斯可以在泳池里大放光彩，但是如果练的是跑步（他的腿相对于身高并不长）就不占优势，可能就不如游泳中的表现了。

In short: genes do not determine your destiny. They determine your areas of opportunity. As physician Gabor Mate notes, “Genes can predispose, but they don’t predetermine.” The areas where you are genetically predisposed to success are the areas where habits are more likely to be satisfying. The key is to direct your effort toward areas that both excite you and match your natural skills, to align your ambition with your ability.

如何找到自己擅长的呢？

you need to make sure you’re playing the right game for your skillset. How do you figure that out?

In the beginning of a new activity, there should be a period of exploration.

After this initial period of exploration, shift your focus to the best solution you’ve found— but keep experimenting occasionally.

In the long-run it is probably most effective to work on the strategy that seems to deliver the best results about 80 to 90 percent of the time and keep exploring with the remaining 10 to 20 percent.

一些你可以问自己的问题：

What feels like fun to me, but work to others?

When are you enjoying yourself while other people are complaining?

What makes me lose track of time?

Where do I get greater returns than the average person?

What comes naturally to me?

Whenever you feel authentic and genuine, you are headed in the right direction.

同时作者提出不能做到更好的时候，可以让自己不同。（比如做最会做饭的程序员？？

如何最大化基因。（感觉是纯鸡汤，就是说找准赛道然后努力，不要被挤想象中的局限性所局限住

In summary, one of the best ways to ensure your habits remain satisfying over the long-run is to pick behaviors that align with your personality and skills. Work hard on the things that come easy.

People get so caught up in the fact that they have limits that they rarely exert the effort required to get close to them.

总结：

• The secret to maximizing your odds of success is to choose the right field of competition.
• Genes do not eliminate the need for hard work. They clarify it. They tell us what to work hard on.

Chapter 19 The Goldilocks Rule: How to Stay Motivated in Life and Work

humans experience peak motivation when working on tasks that are right on the edge of their current abilities. Not too hard. Not too easy. Just right.

Improvement requires a delicate balance. You need to regularly search for challenges that push you to your edge while continuing to make enough progress to stay motivated. Behaviors need to remain novel in order for them to stay attractive and satisfying. Without variety, we get bored. And boredom is perhaps the greatest villain on the quest for self-improvement.

可能因为我还没养成什么习惯所以感觉这一章节有点没什么实践性。。大概意思就是说 总会有怠倦期，但是坚持过去就能到next level的意思吧。

But stepping up when it’s annoying or painful or draining to do so, that’s what makes the difference between a professional and an amateur. Professionals know what is important to them and work toward it with purpose; amateurs get pulled off course by the urgencies of life.

（养成习惯后便能容易的执行，然后再无情的坚持，提高，坚持？ -> 大师？纯个人理解 我还在养成习惯ing）

The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. You have to fall in love with boredom.

Chapter 20 The Downside of Creating Good Habits

The upside of habits is that we can do things without thinking. The downside of habits is that you get used to doing things a certain way and stop paying attention to little errors. You assume you’re getting better because you’re gaining experience. In reality, you are merely reinforcing your current habits—not improving them. In fact, some research has shown that once a skill has been mastered there is usually a slight decline in performance over time.

Habits + Deliberate Practice = Mastery

The way to be successful is to learn how to do things right, then do them the same way every time.”

定期复盘：

Periodic reflection and review is like viewing yourself in the mirror from a conversational distance.

Habits deliver numerous benefits, but the downside is that they can lock us into our previous patterns of thinking and acting—even when the world is shifting around us. Everything is impermanent. Life is constantly changing, so you need to periodically check in to see if your old habits and beliefs are still serving you.

最后的总结

Success is not a goal to reach or a finish line to cross. It is a system to improve, an endless process to refine. In Chapter 1, I said, “If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change.”

The secret to getting results that last is to never stop making improvements.

作者结合 four laws 解释了一些其他的人类行为 cue, craving, response, reward

比较深刻的就是

Being motivated and curious counts for more than being smart because it leads to action. Being smart will never deliver results on its own because it doesn’t get you to act. It is desire, not intelligence, that prompts behavior. As Naval Ravikant says, “The trick to doing anything is first cultivating a desire for it.”

以及 下面这段我狠狠的共情了，当情绪有问题的时候根本没有任何动力采取任何行动去做事情。

Emotions drive behavior. Every decision is an emotional decision at some level. Whatever your logical reasons are for taking action, you only feel compelled to act on them because of emotion. In fact, people with damage to emotional centers of the brain can list many reasons for taking action but still will not act because they do not have emotions to drive them. This is why craving comes before response. The feeling comes first, and then the behavior.

以及关于自控力：我们都应该和自控力和解

Self-control is diffcult because it is not satisfying. A reward is an outcome that satisfies your craving. This makes self-control ineffective because inhibiting our desires does not usually resolve them. Resisting temptation does not satisfy your craving; it just ignores it. It creates space for the craving to pass. Self-control requires you to release a desire rather than satisfy it.

当你需要自控力的时候，就说明你正在压抑你的某个渴望，与诱惑作斗争并不能满足渴望（奖励才能）。 自控力需要你release desire而不是满足desire。（所以呢，怎么做啊啊啊啊啊）

以及最后，合理设置期望，“Being poor is not having too little, it is wanting more.”