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<div class="post-body" itemprop="articleBody"><h3 id="基本原理"><a href="#基本原理" class="headerlink" title="基本原理"></a>基本原理</h3><h4 id="原子习惯"><a href="#原子习惯" class="headerlink" title="原子习惯"></a>原子习惯</h4><p>每天退步1%，持续一年：0.99^365^=0.03<br>每天进步1%，持续一年：1.01^365^=37.78<br>人们容易高估决定性瞬间的重要性，低估每天都做些小改善的价值。<br>造就成功的，是日常习惯，而不是千载难逢的转变。<br><img src="/assets/img/00132.jpg"><br>好习惯让时间成为盟友，坏习惯让时间与你为敌。<br>生产力、知识、人际关系以复利计算。<br>压力、负面想法、愤恨以复利计算。<br>真正能带来胜利的唯一方法，就是每天都进步，别管目标，专注系统就好。<br>过于专注目标会带来问题：赢家和输家拥有同样的目标、目标达成不过是短暂的改变、目标限制了你的快乐、目标与长期进步互相矛盾。<br>如果你觉得改变习惯很难，问题不在你，而在你的系统。决定你成功活着失败的不是你的目标，而是你的系统。<br>原子习惯是构成大系统的小习惯。</p>
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<h4 id="身份认同"><a href="#身份认同" class="headerlink" title="身份认同"></a>身份认同</h4><p>改变身份认同－改变过程－改变结果<br>觉得自己是想要这样的人是一回事，觉得自己就是这样的人又是另一回事。<br>一旦有所自豪，你就会为了维持习惯竭尽全力。<br>身份认同是把双刃剑，也可能是个诅咒。<br>许多人在认知的沉眠中度过一生，盲目遵循着附加于自己身份认同之上的刻板印象。<br>好习惯也许合理，但只要与身份认同相悖，你就不会去实践。<br>想要成为最好的自己，就要持续编辑、修订自己的信念、升级并拓展你的身份认同。<br>习惯是身份认同的具体化。<br>“身份”的源自拉丁文，字面意义是“重复的存在”。<br>你的身份指导你的习惯，你的习惯又进一步证明你的身份。<br>每个行动都是一张选票，投给你想要成为的那个人。你不必追求完美，任何一场选举，双方阵营都会得到选票。要赢得选战，不需要百分之百的得票率，只需要获得多数选票即可，<br>焦点永远都要放在成为某一种人，而非得到某一种成果。<br>每一刻你都有选择。</p>
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<h4 id="建立习惯"><a href="#建立习惯" class="headerlink" title="建立习惯"></a>建立习惯</h4><p>所谓习惯，就是重复次数多到足以自动化的行为。<br>习惯可以让你腾出自由思考与创意所需要的心理空间。<br>习惯不会限制自由，而是创造了自由。<br>习惯的终极目标，就是用最少的能量与努力解决生活中的问题。<br>所有习惯都能被分解成提示、渴望、回应、奖赏四个步骤的循环。<br><img src="/assets/img/00133.jpg"><br>如何建立好习惯：让提示显而易见、让习惯有吸引力、让行动轻而易举、让奖赏令人满足。<br>如何破除坏习惯：让提示隐而不现、让习惯毫无吸引力、让行动困难无比、让后果令人不满。</p>
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<h3 id="法则1：让提示显而易见"><a href="#法则1：让提示显而易见" class="headerlink" title="法则1：让提示显而易见"></a>法则1：让提示显而易见</h3><p>倘若无法意识到无意识，它就会指挥你的生活，然后你会称之为命运。<br>必须先意识到自己的习惯，才能改变它们。<br>执行意向清晰的人执行率比较高。<br>执行意向：我于[时间]，在[地点]，进行[行为]。<br>习惯堆叠：做完[目前的习惯]之后，我会执行[新的习惯]。<br>成功创造习惯堆叠的秘诀，就是找到触发行为的正确提示。<br><img src="/assets/img/00134.jpg"><br>激励被高估了，环境往往更加重要。<br>人类最强的感觉能力是视觉，所见稍微不同，就可能造成所为的巨大 变动。<br>想要让习惯成为生活中的一大部分，就让提示成为环境的一大部分。<br>一个空间，一个用途，如果空间有限，就把空间分割成活动区域，每个习惯都应该有个自己的家。<br>尽量避免两个习惯的情境混在一起，获胜的通常是比较轻松的一方。<br>在新环境中比较容易养成新习惯，因为不用对抗旧提示。<br>所谓的“自律者”不常让自己处于充满诱惑的情境。<br>自制力是一种短期策略，不适用于长期。</p>
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<h3 id="法则2：让习惯有吸引力"><a href="#法则2：让习惯有吸引力" class="headerlink" title="法则2：让习惯有吸引力"></a>法则2：让习惯有吸引力</h3><p>习惯是多巴胺驱动的回馈回路。<br>期待奖励比接收奖励更能激发多巴胺的分泌。<br>诱惑捆绑是将“想要”的行为与“需要”的行为配对。<br>我们尤其会模仿三种群体的习惯：亲近的人、多数的人、有力的人。<br>大多数时间，我们宁愿跟大家一起错，也不要自己一个人对。<br>加入一把你想要的行为视作常态的文化。<br>与正面感受产生连接，习惯就有吸引力；与负面感受产生连接，习惯就没有吸引力。<br>创造一个动机模式：在执行困难的习惯之前，做一件你很享受的事。</p>
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<h3 id="法则3：让行动轻而易举"><a href="#法则3：让行动轻而易举" class="headerlink" title="法则3：让行动轻而易举"></a>法则3：让行动轻而易举</h3><p>精通习惯由重复开始，而非完美。<br>习惯的养成取决于频率，而非时间。<br>人性永远选择做更容易的事。<br>让习惯简单到就算没有意愿也会执行至关重要。<br>把环境准备好，让未来的行动容易执行。<br>两分钟法则：新习惯的开始应该要花不到两分钟。<br>要先标准化，才能最优化。<br>让习惯自动化，投资能锁定未来行为的科技或一次性采购。</p>
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<h3 id="法则4：让奖赏令人满足"><a href="#法则4：让奖赏令人满足" class="headerlink" title="法则4：让奖赏令人满足"></a>法则4：让奖赏令人满足</h3><p>人类的大脑演化为优先考虑立即奖赏而不是延迟奖赏。<br>带来立即奖赏的行为会被重复，带来立即惩罚的行为会被避免。<br>回形针策略，让你的进步可以被看见。<br>习惯追踪器帮助你维持习惯。<br>复利的首要原则：非必要，别中断。<br>最令人感到满足的感觉之一，就是进步的感觉。<br>知道有人在看着，会是个强大的动力。</p>
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<h3 id="如何从“A”到“A-”"><a href="#如何从“A”到“A-”" class="headerlink" title="如何从“A”到“A+”"></a>如何从“A”到“A+”</h3><p>性格特质：经验开放性、严谨性、外向性、友善性、神经质。<br>选到正确的习惯，进步就很简单；选到错误的习惯，人生就充满挣扎和搏斗。<br>谷歌要求员工用80%时间做正职工作，20%时间做感兴趣的工作，AdWords和Gmail就是这20%的产物。<br>当你没法靠着“更好”来赢，可以凭借“不同”胜出。<br>在自我精进的道路上，每个人都要面对同样的挑战：你必须爱上无聊。<br>成功最大的威胁不是失败，而是无聊。<br><img src="/assets/img/00135.jpg"><br>习惯+刻意练习=精通<br>越是紧抓一个身份认同不放，越难让自己超越这个身份成长。</p>
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<h3 id="其他"><a href="#其他" class="headerlink" title="其他"></a>其他</h3><blockquote>
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<p>马刺队更衣室格言<br><small>当一切努力看似无用，我会去看石匠敲打石头。可能敲了一百下，石头上连一条裂缝都没有，但就在第一百零一下，石头断裂为两半。然后我了解到，把石头劈成两半的不是最后那一下，而是先前的每一次敲击。</small></p>
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</blockquote>
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<blockquote>
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<p>波尔加实验<br><small>匈牙利人波尔加深信：“天才不是生出来的，而是教育与训练出来的。”，为了证实自己的想法，他运用自己全部的心理学、教育学知识，设计和训练三个女儿。他为孩子开列的训练项目多达40多项，每项都包含某种或多种心理素质和能力的训练。经过如此严格训练的三姐妹，都在棋坛上取得了骄人的成绩，创造了奇迹。</small></p>
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</blockquote>
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<blockquote>
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<p>回形针策略<br><small>股票经纪人德斯米德每天早上放两个罐子在办公桌上，一个是空的，一个则放了120个回形针，每打完一个电话就把一个回形针放进空罐，直到所有的回形针都被移到另一个罐子里，不到18个月，他就为公司赚进500万美元。</small></p>
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</blockquote>
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<blockquote>
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<p>金发女孩和三只熊<br><small>迷路了的金发女孩未经允许就进入了熊的房子，她尝了三只碗里的粥，试了三把椅子，又在三张床上躺了躺，最后决定小碗里的粥最可口，小椅子坐着最舒服，小床上躺着最惬意，因为那是最适合她的，不大不小刚刚好。</small></p>
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</blockquote>
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