from 「The Surprising Power of Atomic Habits」
- 良い習慣も、悪い習慣も、時間に従って、倍の効果にできる 1.1 の365乗は37.78 0.99 の365乗は00.03
- 良い習慣を努力して続く間、linearな成果を見たいが、よくあるのは、見えない。そのため、失望になりやすい 事実は、「"critical threshold" or "Plateau of Latent Potential"」とのものがあるから、長い期間で、効果は見えないが、努力の実は実にどんどん積んでいる、一瞬的に、その臨界点に着くと、指数な進捗は見える。 氷は室温の26度環境で置くと 27、28度 → なんでも変わらない 29ー31度 → なんでも変わらない 32度 → 溶けた水滴は出てくる
How to Develop a good habit / Destroy a bad habit?
The Habit Loop
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Cue [Noticing]
例：last experiment of had a good dish in a new restaurant
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✅ Obvious
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❎ Invisible
例：the restaurant has moved other place.
-
-
Carving [Wanting]
例：you want to try the same dish again
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✅ Attractive
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❎ Unattractive
例：the restaurant changed chef, so that the dish is not good any more.
-
-
Response [Doing]
例：order the same dish again
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✅ Easy
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❎ Difficult
例：the price of the dish becomes expensive
-
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Reward [Liking] (→go to 1 and continue the Loop)
例：you eat it again
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✅ Satisfying
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❎ Unsatisfying
例：the dish is not good enough as last experiment.
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How to be aware of your habits:
unconscious level→conscious level
[Pointing and Calling System]
The Habits Scorecard
- Take inventory of your daily activities
- Determine good, bad, and neutral habits
- Good Habits ➕
- Bad Habits ➖
- Neutral Habits 🟰
- Verbalize it
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The action you are about to do
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The desired action you should take
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The consequences of the action you are about to do
exp:
To Stop a Bad Habit:
When pick up a cookie, you can say:
- Eat cookies(Will)
- Do not eat cookies(Should)
- Weight gain(Will Results)
To Increase a Good Habit:
When you’re going to do laundry, you can say:
- Do Laundry + Tomorrow (Will + Time)
- Need to do laundry(Should)
- Keep room clean and organized(Will Results)
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Tip: how to Stay Impartial
- Put on different hats
- (To play another role expect for your normal role)
- Write in third person
- I/Me→Her/She
- View in different perspective
