Atomic Habits by James Clear一本讲关于习惯的书籍。 大概是320页，实际上读到65%左右我发现差不多读完了，因为后面一大把都是附录。
积小成大 compound effect 复利效应
The changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years.
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Making a choice that is 1 percent better or 1 percent worse seems insignificant in the moment, but over the span of moments that make up a lifetime these choices determine the difference between who you are and who you could be. Success is the product of daily habits—not once-in-a-lifetime transformations.
一分一分一点点的积累，就像滴水穿石，很多时候改变都是从细微开始。
Breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change. This pattern shows up everywhere. Cancer spends 80 percent of its life undetectable, then takes over the body in months. Bamboo can barely be seen for the first five years as it builds extensive root systems underground before exploding ninety feet into the air within six weeks.
也就是说从量变到质变，首先需要积累，好比春风一般润物细无声的影响着，但是一旦到了某个点，就会有质变，那就是别人或者自己都能观察到的。但是大部分人难以想象质变之前那个长期的不显著的积累过程，甚至有点无聊。
Similarly, habits often appear to make no difference until you cross a critical threshold and unlock a new level of performance. In the early and middle stages of any quest, there is often a Valley of Disappointment. You expect to make progress in a linear fashion and it’s frustrating how ineffective changes can seem during the first days, weeks, and even months. It doesn’t feel like you are going anywhere. It’s a hallmark of any compounding process: the most powerful outcomes are delayed.
Plateau of Latent Potential
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. Complaining about not achieving success despite working hard is like complaining about an ice cube not melting when you heated it from twenty-five to thirty-one degrees. Your work was not wasted; it is just being stored. All the action happens at thirty-two degrees. When you finally break through the Plateau of Latent Potential, people will call it an overnight success. The outside world only sees the most dramatic event rather than all that preceded it. But you know that it’s the work you did long ago—when it seemed that you weren’t making any progress—that makes the jump today possible.
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在爆发之前，大部分人都放弃了，因为人的本能是追求短期满足，正如原始人百万年之前只会思考当下，此刻身边有没有危险，有没有吃的，有东西的话必然是放肆的吃，下一顿都不知道在哪里了， 生存的本能。 心理上希望能到立马的效果feedback, 但是往往了现代生活的巨大不同（基本生存几乎是肯定满足的），这个周期反而会拉很长。 所以很多人如果有自己我觉察意识self-awareness,自然会陷入短期欲望的恶性周期。对于当下的无聊，或者没有显著的进展，失去兴趣动力，自然也就无法坚持到质变的那一天，结果他们反反复复的跳来跳去(too bored太无聊），到头来什么都没收获。
另外一个就是人生不是直线式的（大部分下），像是目标，基本是人的主观愿望，容易因为自己的经历心里情绪认知等等产生实际偏差，实际上人生是曲线式。进进退退，进可以是退，退也可以进。目标Goal只能代表一个大概方向，决不能变成死板的数字。
这个观点有点意思的，因为实际的来说，对我自己而言也确实有帮助。
We often expect progress to be linear. At the very least, we hope it will come quickly. In reality, the results of our efforts are often delayed. It is not until months or years later that we realize the true value of the previous work we have done. This can result in a “valley of disappointment” where people feel discouraged after putting in weeks or months of hard work without experiencing any results. However, this work was not wasted. It was simply being stored. It is not until much later that the full value of previous efforts is revealed.
在失望之前，我们需要调整下，不是关注目标(goal)，而是关注系统(system).目标是result, 而系统是process. 你能控制的是process, 但不是结果，所以你的关注点需要在认识自己，设计执行调试找出适合自己的系统，这样才是长期的可持续的能不断进步的。
The purpose of setting goals is to win the game. 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.
习惯和身份 (How Your Habits Shape Your Identity )
认知自己，从里到外，三层。
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改造客观世界，也改造自己的主观世界——改造自己的认识能力，改造主观世界同客观世界的关系
Your behaviors are usually a reflection of your identity. What you do is an indication of the type of person you believe that you are—either consciously or nonconsciously.*
On any given day, you may struggle with your habits because you’re too busy or too tired or too overwhelmed or hundreds of other reasons. Over the long run, however, the real reason you fail to stick with habits is that your self-image gets in the way. This is why you can’t get too attached to one version of your identity. Progress requires unlearning. Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.
自己必须主观上认识自己，打破自己，才能体现在行为上；同时行为反过来加强了自我认同。 多想想为什么要这么做，而不是我想变成什么。
The more automatic a behavior becomes, the less likely we are to consciously think about it. And when we’ve done something a thousand times before, we begin to overlook things. We assume that the next time will be just like the last. We’re so used to doing what we’ve always done that we don’t stop to question whether it’s the right thing to do at all. Many of our failures in performance are largely attributable to a lack of self-awareness. One of our greatest challenges in changing habits is maintaining awareness of what we are actually doing.
既然如此困难，那么如何实际操作了？
Humans are similar. There is tremendous internal pressure to comply with the norms of the group. The reward of being accepted is often greater than the reward of winning an argument, looking smart, or finding truth. Most days, we’d rather be wrong with the crowd than be right by ourselves. The human mind knows how to get along with others. It wants to get along with others. This is our natural mode. You can override it—you can choose to ignore the group or to stop caring what other people think—but it takes work. Running against the grain of your culture requires extra effort. When changing your habits means challenging the tribe, change is unattractive. When changing your habits means fitting in with the tribe, change is very attractive.
找到好的朋友或者家庭环境，跟优秀的人为伍。 人毕竟是群居性动物herd
Two-Minute Rule
使用两分钟法则，这个我倒是觉得很有效果。为什么了？ 从简单到复杂，人的大脑需要训练，也是一个过程。像大帝Embid一样，相信过程(Trust Process).
We rarely think about change this way because everyone is consumed by the end goal. But one push-up is better than not exercising. One minute of guitar practice is better than none at all. One minute of reading is better than never picking up a book. It’s better to do less than you hoped than to do nothing at all. At some point, once you’ve established the habit and you’re showing up each day, you can combine the Two-Minute Rule with a technique we call habit shaping to scale your habit back up toward your ultimate goal. Start by mastering the first two minutes of the smallest version of the behavior. Then, advance to an intermediate step and repeat the process—focusing on just the first two minutes and mastering that stage before moving on to the next level. Eventually, you’ll end up with the habit you had originally hoped to build while still keeping your focus where it should be: on the first two minutes of the behavior.
习惯的力量在于养成潜意识的模式，一旦特定情境(context)出发，那么大脑会进入专注的境界，久而久之，就像巴普洛夫的狗。这种惯性能让你突破每天情绪的起伏或者身体的疲惫，让你坚持下去，不经过思考就像刷牙洗脸。到时候你可以标准化-》 优化-》 反思总结-》 进入一下阶段。
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.
Cardinal Rule
Our preference for instant gratification reveals an important truth about success: because of how we are wired, most people will spend all day chasing quick hits of satisfaction. 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. This is precisely what research
如何坚持
追踪记录习惯（我觉得是这里面最重要的）
我觉得可以有，搞一个日历笔记。 每天坚持是否完成了一个习惯，有那么睡觉去用笔去打钩；
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这个很原始但是相当有效，因为人是视觉动物，第二个但是用笔写下来并思考有没有打钩时；如果你做了，你打钩，你会感觉不错，对吧，这个感觉是对一个系统的承诺，我坚持我的系统，自己的肯定，特别看到日历上一串的记录，这是很好的短期的激励，而这正是长期坚持最好一副药；如果我没做到，我没打勾，那么我不得不思考我为什么没有做到，什么原因，它给了我一个时间，一个缓冲的空间，让我思考反思总结，也是提醒我明天要努力做到。
This too, shall pass. 不管此刻或者短暂起伏都将过去，我的系统system终究会风雨兼程任平生。
每天或者每周这个reflect或者说retro定时定点的提醒着我们，让我们思考长期自己想要的是什么，认同的价值是什么，自己为什么坚持，初衷是什么。这个也是我们后面更好的提高我们的习惯成为了可能，因为习惯也需要feedback需要反馈需要总结, 不然那种定速巡航多了，人会新生倦怠，搞不好就车毁人亡。
切记： 人当拥有一件东西之后，过了不久，就会认为理所当然，会忽视，会去追求更刺激的东西。
所以结合斯托葛派Stoicism的负面想象Negative Visualizing ， 一些冥想深呼吸的实践加上定期的retro&reflect可以让我们不脱轨，大道向前
人一生在不断学习成长没有尽头
This is a continuous process. There is no finish line. There is no permanent solution. Whenever you’re looking to improve, you can rotate through the Four Laws of Behavior Change until you find the next bottleneck. Make it obvious. Make it attractive. Make it easy. Make it satisfying. Round and round. Always looking for the next way to get 1 percent better. The secret to getting results that last is to never stop making improvements. It’s remarkable what you can build if you just don’t stop. It’s remarkable the business you can build if you don’t stop working. It’s remarkable the body you can build if you don’t stop training. It’s remarkable the knowledge you can build if you don’t stop learning. It’s remarkable the fortune you can build if you don’t stop saving. It’s remarkable the friendships you can build if you don’t stop caring. Small habits don’t add up. They compound. That’s the power of atomic habits. Tiny changes. Remarkable results.
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