Rating: 9.5/10
書名：《 原子習慣 ：細微改變帶來巨大成就的實證法則 》/ Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
作者：詹姆斯‧克利爾 James Clear
相近很多人都曾有過下面的經歷
人有慾望、有追求
透過改變，才有機會變得更好
改變=養成新習慣
《 原子習慣 》給讀者的價值
- 認識習慣建立的過程
- 學習如何養成新習慣
- 認知持續改變的重要性
- 重新檢視自己的生活
《 原子習慣 》Takeaway
- 改變習慣前，先改變你的身分認同
- Do something. Anything is better than 0.
- 堅持，不只是為了達成目標，更是因為它代表你是什麼樣的人
《 原子習慣 》內容
「一個微小的新習慣，如何改變我們的生活?」
Success is the product of daily habits-not-once-in-a-lifetime transformations.
(1.01)365=37.78
(0.99)365=00.03
如果你每天進步1%，一年後，你將有37倍的成長；
如果你每天退步1%，一年後，你將所剩無幾。
僅僅一個微小的新習慣，將會在未來帶來巨大的改變，這就是「複利」的力量。
延伸閱讀：《底層邏輯》教你理解這個世界的運作規則，結合數學思維，發展出適合你的方法論，屬於你的生存方式。
「當你想養成一個新習慣，是否曾思考過核心的原因?」
It’s one thing to say I’m the type of person who wants this. It’s something very different to say I’m the person who is this.
The purpose of setting goal is to win the game. The purpose of building systems is to continue playing the game.
Ultimately, it is your commitment to your process that will determine your progress.
Incentives can start a habit. Identity sustains a habit.
大多數人侷限在一個狹窄的框架，只著重在短期的目標: 減重5公斤、寫1本書，但更聰明的作法是定義(Identify)你想成為什麼樣的人。
E.g., 我想成為一個健康並有著好體態的人; 我想成為一名作家。
設定一個目標，它會激勵你開始改變，但身分認同才會幫助你將習慣保持下去。
當你重新定義自己是什麼樣的人，你的新習慣與內心的身分認同是同步的，改變會變得更加容易且持續。
「做了很多事前計畫，卻未曾真正踏出一步?」
The best is the enemy of the good.
有趣的小實驗：教授將學生分為兩組
第一組數量組：拍越多照片，分數越高
第二組品質組：只需要繳交1張照片，但以照片的品質來評分
結果：高品質的照片大多出自數量組的學生
Why?
品質組的學生為了拍出完美的照片，所以花大量時間去尋找理論知識，企圖建構出一個最完美的拍攝框架與方式;
數量組的學生則花大量時間在拍攝，然後在每次的拍照過程中不斷學習與進步。
這個現象在日常生活中也能夠常常看到，像是尋求最快的瘦身方法、最好的增肌課程，
因為我們希望減少失敗，所以花費大量時間在尋找最好的方法、擬定最棒的計畫，
想的多行動的少，最終完美(perfect)反而困住你的行動。
所以更好的方式是：Just do it.
在實踐中調整。沒有最好，只有最適合；當你真正開始，才會有結果。
「養成新習慣失敗的原因有很多，重要的有兩個：1.環境，2.天性」
Self-control is a short-term strategy, not a long-term one.
If I had to embrace a definition of success, it would be that success is making the best choices we can … and accepting A stable environment where everything has a place and a purpose is an environment where habits can easily form.
The human brain evolved to prioritize immediate rewards over delayed rewards.
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.
無法成功養成新習慣是因為意志力太薄弱?
No, 意志力可以讓你戰勝一時，但難以抵抗持續性的誘惑。
消除日常環境中任何會讓你動搖的因子，才是讓習慣得以持續進行下去的方法。
E.g., 家裡擺放的零食，常讓我們產生吃的慾望，但必須認知這其實不是必要，吃得當下感到愉悅，吃完後又感到罪惡，
怎麼做? 把家裡所有的高熱量食物全部分送給家人朋友，沒有誘惑，就沒有後續的懊悔。
渴望認同與歸屬是人的天性，找到跟你有相同目標的族群，加入他們，變成其中之一。
在過程中得到的心靈滿足與認同，將會讓改變這件事更加有吸引力。
「為什麼『持續』這件事情這麼重要?」
The first rule of compounding: Never interrupt it unnecessarily
100*1.5=150
150*0.67=100
從100進步到150，你需要額外50%的努力
但從150退回100，只需要你減少33%的付出
換個方式來說，失去比得到還要容易，當你放棄1次，就會有後續的2、3、4次，然後很快你會發現你又回到原點，不論曾經的你有多麼努力。
所以養成一個新習慣，最重要的是持續進行下去，不要中斷，即使是少量的”1”，也比”0”來的有用。
「傑出與平凡，差異來自哪裡？」
Anyone can work hard when they feel motivated. It’s the ability to keep going when work isn’t exciting that makes the difference.
Professionals stick to the schedule; amateurs let life get in the way.
必須承認，養成習慣的過程中通常會遭遇倦怠期，為什麼傑出的運動員、作家、企業家能夠成功？
很重要卻很難做到的兩個字：堅持。
Keep in your mind: Never ever give up. Never put up a 0 in routine.
作者介紹
James Clear 詹姆斯‧克利爾
美國人, 作家與演說家
- 著作
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (2018) - 創辦
jamesclear.com
3-2-1 newsletter - 榮譽
《 原子習慣 》全球銷售超過300萬本，同時佔據《New York Times》暢銷排行榜超過一年的時間。
經常受知名企業邀請演講, 包含Cisco, General Electric, Honda, Intel, LinkedIn, Lululemon, McKinsey & Company, Merrill Lynch等。
Excerpt 摘錄
Chapter “The Surprising Power of Atomic Habits”
- Success is the product of daily habits-not-once-in-a-lifetime transformations.
- The purpose of setting goal is to win the game. The purpose of building systems is to continue playing the game.
- Ultimately, it is your commitment to your process that will determine your progress.
Chapter “How Your Habits Shape Your Identity (and Vice Versa)”
- It’s one thing to say I’m the type of person who wants this. It’s something very different to say I’m the person who is this
Chapter “Motivation is Overrated; Environment Often Matters More”
- There was no clear divisions between the end of work time and the beginning of personal time.
- A stable environment where everything has a place and a purpose is an environment where habits can easily form.
- Self-control is a short-term strategy, not a long-term one.
Chapter “How to Make a Habit Irresistible“
- 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.
- 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.
Chapter “The Role of Family and Friends in Shaping Your Habits”
- We imitate the habits of three groups in particular: 1. The close. 2. The many. 3. The powerful.
- 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.
Chapter “Walk Slowly, but Never Backward”
- As Voltaire once wrote, “The best is the enemy of the good.”
Chapter “The Cardinal Rule of Behavior Change“
- Incentives can start a habit. Identity sustains a habit.
- The human brain evolved to prioritize immediate rewards over delayed rewards.
Chapter “How to Stick with Good Habits Every Day“
- The first rule of compounding: Never interrupt it unnecessarily.
Chapter “The Goldilocks Rule: How to Stay Motivated in Life and Work”
- Anyone can work hard when they feel motivated. It’s the ability to keep going when work isn’t exciting that makes the difference.
- Professionals stick to the schedule; amateurs let life get in the way.