Atomic Habits总结——养成好习惯的最有效方法

Atomic Habits总结——养成好习惯的最有效方法，养成习惯类书籍这一本就够了，不用再多读，把时间交给更多更好的其他类目书籍

一切的起源：英国国家自行车队——Always looking for the next way to get 1 percent better

第一章

Habits are the compound interest of self-improvement.Getting 1 percent better every day counts for a lot in the long-run.习惯是自我提升的“复利”，每天保证1%的提高长期会变的提升很多。

Habits are a double-edged sword.They can work for you or against you , which is why understanding the details is essential.习惯是一把双刃剑，它既能为你工作也能对你反抗，所以需要知道它是如何工作的。

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 . 习惯的改变或许很微小，微小到你感觉什么都没有变化，但是如果你坚持下去直到越过临界值，就会发现自己的变化。就像经济复利一样，习惯的复利也是被推迟，你需要对迎接改变有点耐心。

An atomic habit is a little habit that is part of a large system . Just as atoms are the building blocks of molecules , atomic habits are the building blocks of remarkable results . 原子习惯是构建显著效果的基石，你只有一砖一瓦的去堆砌，才会达到你想要的happiness ending。

If you want better results , then forget about setting goals . Focus on your system instead . 如果你想要更好的结果，就不要设定具体目标，把重点放在你想要的结果的实现过程中。

You do not rise to the level of your goals . You fall to the level of your systems . 决定你在哪个位置的，是实现目标的过程，而不是目标本身。并不是你决定赚1个亿，你就已经在亿万富翁的行列了，真正决定的因素是你处于赚取一个亿的百分之几。

第二章

There are three levels of change : outcome change , process change , and identity change . 改变有三个级别：结果改变，过程改变，特征改变。

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 .改变习惯最有效的方法并不是努力做到你想做的事，而是努力变成你想变的人。

Your identity emerges out of your habits . Every action is a vote for the type of person you wish to become . 每个动作都会为你想成为什么样的人而投上一票。

Becoming the best version of yourself requires you to continuously edit your beliefs , and to upgrade and expand your identity . 成为最好的自己，需要持续编辑你的信条，并更新扩展到你的个性中。

The real reason habits matter is not because they can get you better results ( although they can do that ), but because they can change your beliefs about yourself .

第三章

A habit is a behavior that has been repeted 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 , 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 , (4) make it satisfying .

第四章The man who didn't look right

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 Scoreboard is a simple exercise you can use to become more aware of your behavior .

第五章The best way to start a new habit

The 1st law of behavior change is make it obvious .

The two most common cues are time and location .

Creating an implementation intention is a strategy you can use to pair a new habit with a specific time and location .

The implementation intention formula is : I will [BEHAVIOR] at [TIME] in [LOCATION] .

Habit stacking is a strategy you can use to pair a new habit with a current habit .

The habit stacking formula is : After [CURRENT HABIT] , I will [NEW HABIT] .

第六章Motivation is overatted ; Environment often matters more

Small changes in context can lead to large changes in behavior over time .

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

Make the cues of good habits obvious in your environment .

Gradually , your habits become associated not with a single trigger but with the entire context surrounding the behavior . The context becomes the cue .

It is easier to build new habits in a new environment because you are not fighting against old cues .

第七章The secret to self-control

The inversion of the 1st law of behavior change is make it invisible.

Once a habit is formed , it is unlikely to be forgotten.

People with high self-control tend to spend less time in tempting situations . It's easier to avoid temptation than resist it .

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

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

第八章How to make a habit irresistible

The 2nd law of behavior change is make it attractive .

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

Habits are a dopamine-driven feedback loop . When dopamine rises , so does our motivation to act .

It is the anticipation of reward - not the fulfillment of it - that gets us to take action . The greater the anticipation , the greater the dopamine spike .

Temptation bundling is one way to make your habits more attractive . The strategy is to pair an action you want to do with an action you need to do .

第九章The role of family and friends in shaping your habits

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 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 .

第十章How to find and fix the causes of your bad habits

The inversion of the 2nd law of behavior change is make it unattractive .

Every behavior has a surface level craving and a deeper underlying motive .

Your habits are modern-day solutions to ancient desires .

The cause of your habits is actually the prediction that precedes them . The prediction leads to a feeling .

Highlight the benefits of avoiding a bad habit to make it seem unattractive .

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 .

第十一章Walk slowly , but never backward

The 3rd law of behavior change is make it easy .

The most effctive 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 .

第十二章The law of least effort

Human behavior follows the Law of Least Effort . We will naturally gravitate toward the option that requires the least amount 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 .

第十三章How to stop procrastinating by using the two-minute rule

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 - choice 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 .

第十四章How to make good habits inevitable and bad habits impossible

The inversion of the 3rd law of behavior change is make it difficult .

A commitment device is a choice you make in the present that locks in better behavior in the future .

The ultimate way to lock in future behavior is to automate your habits .

Using technology to automate your habits is the most reliable and effective way to guarantee the right behavior .

第十五章The cardinal rule of behavior change

The 4th law of behavior change is make it satisfying .

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

The human brain evolved to prioritize immediate rewards over delayed rewards .

The cardinal rule of behavior change : 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 .

The first three laws of behavior change - make it obvious , make it attractive , make it easy - increase the odds that a behavior will be performed this time . The fourth law of behavior change - make it satisfying - increase the odds that a behavior will be repeated next time .

第十六章How to stick with good habits every day

One of the most satisfying feelings is the feeling of making progress .

A habit tracker is a simple way to measure whether you did a habit - like marking an X on a calendar .

Habit tracker and other visual forms of measurement can make your habits satisfying by providing clear evidence of your progress .

Don't break the chain . Try to keep your habit streak alive .

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 .

第十七章How an accountability partner can change everything

The inversion of the 4th law of behavior change is make it unsatisfying .

We are less likely to repeat a bad habit if it is painful or unsatisfying .

An accountability partner can create an immediate cost to inaction . We care deeply about what others think of us , and we do not want others to have a lesser opinion of us .

A habit contract can be used to add a social cost to any behavior . It makes the costs of violating your promises public and painful .

Knowing that someone else is watching you can be a powerful motivator .

第十八章The truth about talent

The secret to maximizing your odds of success is to choose the right field of competition .

Pick the right habit and progress is easy . Pick the wrong habit and life is a struggle .

Genes cannot be easily changed , which means they provide a powerful advantage in favorable circumstances and a serious disadvantage in unfavorable circumstances .

Habits are easier when they align with your natural abilities . Choose the habits that best suit you .

Play a game that favors your strengths . If you can't find a game that favors you ,create one .

Genes do not elminate the need for hard work . They clarify it . They tell us what to work hard on .

第十九章The goldilocks rule : how to stay motivated in life and work .

The goldilock rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities .

The greatest threat to success is not failure but boredom .

As habits become routine , they become less interesting and less satisfying . we get bored .

Anyone can work hard when they feel motivated . it's the ability to keep going when work isn't excitng that makes the difference .

Professionals stick to the schedule ; amateurs let life get in the way .

第二十章The downside of creating good habits

The upside of habits is that we can do things without thinking . The downside is that we stop paying attention to little errors .

Habits + Deliberate Practice = Mastery

Reflection and review is a process that allows you to remain conscious of your performance over time .

The tighter we cling to an identity , the harder it becomes to grow beyond it .

Little lessons from the four laws

Awareness comes before desire

Happiness is simply the absence of desire

It is the idea of pleasure that we chase

Peace occurs when you don't turn your observations into problems

With a big enough why you can overcome any how

Being curious is better than being smart

Emotions drive behavior

We can only be rational and logical after we have been emotional

Your response tends to follow your emotions

Suffering drives progress

Your actions reveal how badly you want something

Reward is on the other side of sacrifice

Self-control is difficult because it is not satisfying

Our expectations determine our satisfaction

The pain of failure correlates to the height of expectation

Feelings come both before and after the behavior

Desire initiates . Pleasure sustains

Hope declines with experience and is replaced by accptance

给想要养成的好习惯提高便利——如果你想要吃的更健康，那就把健康的食材准备好。

给想要戒除的坏习惯设置障碍——如果你想要少看点电视，那就把电视拔了或者藏了。