Deep Dive
What is the main concept of the book 'Atomic Habits' by James Clear?
The main concept of 'Atomic Habits' is that small, incremental changes, like atoms, can compound over time to produce remarkable results. The book emphasizes the power of tiny gains and consistent progress in building good habits and eliminating bad ones.
Why is it important to focus on systems rather than just goals when building habits?
Focusing on systems rather than just goals is crucial because systems provide the structure and processes needed to achieve long-term success. Goals are outcomes, but systems are the daily actions and routines that lead to those outcomes. By designing effective systems, habits become more sustainable and aligned with one's identity.
What are the four laws of behavior change mentioned in the book?
The four laws of behavior change are: 1) Make it obvious, 2) Make it attractive, 3) Make it easy, and 4) Make it satisfying. These laws are designed to help individuals create habits that are visible, appealing, simple to perform, and rewarding, thereby increasing the likelihood of long-term adherence.
How does the 'two-minute rule' help in habit formation?
The 'two-minute rule' simplifies habit formation by breaking down larger tasks into small, manageable actions that take no more than two minutes to complete. This reduces resistance and makes it easier to start, as the initial barrier to entry is minimal. Over time, these small actions compound into significant progress.
What is 'habit stacking,' and how does it work?
Habit stacking involves integrating a new habit into an existing routine by 'stacking' it onto a habit you already perform consistently. For example, if you already brush your teeth daily, you could add a new habit like listening to an English-learning podcast during that time. This leverages existing neural pathways and makes the new habit easier to adopt.
How can environment design help in forming or breaking habits?
Environment design involves modifying your surroundings to make good habits easier and bad habits harder to perform. For example, placing your phone in another room at night can help reduce the temptation to scroll before bed. By creating an environment conducive to your goals, you reduce reliance on willpower and make habit formation more sustainable.
What is the 'plateau of latent potential,' and how should one approach it?
The 'plateau of latent potential' refers to a period during habit formation where progress seems to stall, despite consistent effort. It is important to persist through this phase, as breakthroughs often occur after sustained effort. Recognizing that plateaus are a natural part of the process helps maintain motivation and focus on long-term growth.
How can the inversion of the four laws of behavior change help in breaking bad habits?
To break bad habits, the four laws of behavior change can be inverted: 1) Make it invisible, 2) Make it unattractive, 3) Make it difficult, and 4) Make it unsatisfying. For example, hiding cigarettes or removing ashtrays makes smoking less visible and accessible, reducing the likelihood of engaging in the habit.
Why is it important to view habit formation as an ongoing process?
Viewing habit formation as an ongoing process emphasizes that improvement is continuous and not limited to achieving a single goal. Even after reaching a milestone, there is always room for further growth and refinement. This mindset encourages lifelong learning and adaptation, ensuring that habits remain aligned with evolving goals and identities.
- 从小目标开始，持续积累
- 小的进步，持续坚持
- 复合效应
Shownotes Transcript
大家好,祝大家 2025 年新年快乐我是 Jenny,感谢你又一次回来收听潘吉 Jenny 告诉你 Hey everyone, I'm Jason, and that's right, happy 2025Today we have a really fun episode about an awesome book 对,这是一本英语的畅销书然后呢,它也被翻译成中文在全世界销量都很好这本书的名字就叫做 Atomic Habits
原子习惯那这一本书的作者 James Clear 呢他说就像原子一样虽然每一个都很小但是它们聚合起来的力量是非常大的所以在我们要养成一些好习惯去掉一些坏习惯的时候我们也应该用这样的一个思路去进行 Yeah, it's all about taking little tiny stepsincremental steps, right?and getting remarkable results from all that effort
对好那今天呢我们就希望分享一个我觉得也是很适合在一年开始的时候跟大家分享的这个话题那希望这本书里的我们今天选择的十点建议吧也能给你 2025 年想要建立一些好习惯起个好头
好的,我们进去吧。其实这本书的第一条建议是很多关于习惯养成的畅销书都非常强调的是吧,就是你不要想一口吃成个胖子,但是小的一些改变,积少成多。对,他称这第一点为小的增长力。
ok tiny 比 small 还要小但是呢这本书的作者就说即使它很小很 tiny 你也不要忽略它 tiny gainsgain 就是你获得的一个东西对吗 yeah a gain is something you get something you gain something you acquire
对他说即使你所获得的这一些进步这些 improvementprogress 看起来很小但是呢很重要的一点就是他们要非常的 consistent 能够一贯持续下去
对,所以你刚刚用了一个很好的词啊,叫做 compound,they will compound over time,意思就是他们会复合叠加起来。
Yeah, very similar to just combining, right? They compound, they add on top of each other.没错,好,那他的第二点建议呢,非常的值得我们思考啊,就说的是虽然我们要养成一个好习惯,我们会有目标,但是你千万不要只 focus on your goals,instead you need to focus on...
就是你要通过什么样的一些体系架构来达成你的目标
嗯对他的建议就是不要停留在表面要找到背后的逻辑要找到你要干什么样的事情要设计什么样的这种 system 系统体系才能帮你达到你最后的目标 OK 那他的第三条建议呢就是说到对任何你要做一些行为上的改变啊他有四条非常重要非常简单的定律
对,我们有四个行为改变的法律
OK,这里说到的 laws 它不是一条法律。Yeah, we're not talking about like the police or the government. These are laws you must follow, right? It just means like a rule.但是呢,当我们用到 law 这个词的时候,它比 rule 就是更加的固定,就是是一种定律,对吧?rules 可能是 apply to one situation,don't apply to another,但是当我们说到 the laws of something,就是 they don't change,they're constant,
对 就是背后的底层逻辑好 那么四条这个行为改变的定律是什么呢就听起来真的很 obvious 你会觉得还能说吗当然
但是因为我觉得很多时候我们要养成一个好习惯是很难的事情然后呢我们就天然的会觉得说我就要 I have to use my willpower 我就要吃苦 I have to endure 但我们反而就忘记了说 No, I need to sit downdesign a system 然后 to make these things 很显而易见然后对我来说有吸引力对我来说比较容易上手然后呢也可以给我带来满足感
对,这就合适了建立一个好的系统,对吧?这个想法,如果你的系统有这些 motivations 建立进去,那么这将使学习这些新的习惯更容易。
对,所以像要把一个大的目标 break down into small milestones,小的这种阶段性,然后就不断地就会 get 一些 satisfaction,就像我们学英语一样。Yeah, I think this next one applies to English learning as well.So for number four here, we have identity-based habits.
identity 就是身份然后呢 identity based 就是基于身份所以这里说到的就是很多时候我们想养成一个习惯那是因为这个习惯它是透视着一种身份的投射所以这里作者就说如果你想养成一个习惯的话呢你要先想一想说这是不是在表明你想成为什么样的一个人对吗
OK 所以呢这个 sustainable 意思就是持久的可持续的因为如果你想养成一个好习惯它只是一个很前表的东西那也许这个习惯就
我们可以称之为"去相连"
啊,OK,so the author is arguing that by aligning your habits with your identity,你的这个 habit change,它也会更加 sustainable,更加的长久。Yeah,that's right.If you embody this identity of the person you want to become,you're going to be much more successful.It's going to become a part of who you are and really align with who you are.
好的那接下来今天第五条的这个习惯养成好建议非常的短 Yeah this one is really simpleThe two minute rule 两分钟规则那这里你可能会想他为什么不说 the two minutes rule 呢而是用 the two minute 没有那个 sYeah here we are describing the ruleright so it's a rule about two minutesso it's the two minute rulelike an adjective 嗯
OK 对所以虽然两分钟是这个分钟应该是负数但这里呢我们把分钟作为形容词用所以就不要加 S 那这个 two minute rule 就跟前面说到的那个习惯养成的四个定律很像
很像嘛就是要把一个大的东西把它切成小的容易上手容易去完成的一些小动作 OK so to scale something down 就是 make it smaller to reduce it 是吧
对,你听到的专业世界和科技世界的相反,关于调整生意,对吧?你不想调整,你想调整,调整成一个简单、容易的版本。
对刚刚 Jason 说那个 scale up 确实是在商业领域啊是在你要去增长一个业务的时候常常听到的要规模化 to scale something up 但是这里 we want to do the opposite 因为呢我们希望把一个东西变成这个两分钟的你可以完成的事情这样会让你自己觉得阻力小一点会让你觉得没有那么可怕
对,这样做会降低抵抗力,对吗?在内,你必须要做它,如果只需要两分钟,那是更容易的,对吗?
对所以 resistanceor if you are resistantto doing something 意思就是你会抗拒比如说健身像我真的不是一个天生爱运动的人所以呢我就非常去喜欢去 follow 一些他可能整个的运动有十分钟或者二十分钟但是在那一整个长视频里面呢他就分解了很多组的小动作 so each movementis only about thirty seconds 我那更短三十秒但
问题就是你要 consistent 就是你不能说我今天做 30 秒今天两分钟就完了就是你要把它加起来就前面说的要 compound them 对吧 yeah exactlyyou might thinkoh 30 secondsthat's not gonna do muchbut you can finish itin 30 secondsso it's somethingyou can always doright and if you do itconsistentlyyeah that will compoundand you'll see results
对好那接下来的这条建议呢就说到了当我们要养成一个新习惯的时候其实你一些现有的老习惯会帮助你
啊,this one's cool,this one's called habit stacking。OK,stacking,stacking 就是把一个东西叠加到另外一个上面,所以我们这里说的就是我们把一个新的习惯叠加到我们现有的一个习惯,已经在做的一件事情上。Yeah,habit stacking here is basically like multitasking,you're finding ways to kind of integrate your habits into your other habits,and so that you can associate them together。
对比如说我经常会看到我们的听众留言说我是早晚刷牙的时候在听你们的节目学英语或者我是健身的时候我是做家务的时候那这一些事情就是我们原来已经有的比较固定的一些习惯嘛所以当你把一个新的习惯比如说练英语听力学英语叠加上去的时候
然后呢这个作者还说他不光是利用现有的习惯他其实是在大脑里面利用我们现有的一些神经通路对就是说你大脑的神经已经现在非常适应我每天会刷牙对不对我会做家务或者我会通勤上下班然后这个时候你就想想看
有什么我想养成的习惯是同时可以做的就 Jason 说的 multitasking 对那个词也很好 piggybacking 就是到一只猪的背上 piggyback 对
对,但很可爱啊,to piggyback on your existing habit 好,那我们今天还剩下最后的四条建议 So Jason, what's this next one?Alright, so for number seven, we have environment design 我们这里说的呢,不是地球这个大的环境更多说的是你自己的这个小环境 Yeah, we're talking about the house you live in, your office, wherever you may be trying to achieve these habits
对,那这个作者就说到,很多时候当我们要养成一个习惯,比如很多人说,我睡前不想要滑手机,那么你就需要想想你能够怎么来设计或者 redesign,重新设计你的 environment,
好让你比较容易戒掉睡前刷手机的习惯所以可能你的手机就要放在另外一个房间就不要放在你睡觉的房间不要放在你的床头柜上不要放在你的床上是吧对 可能把手机放在不够的地方对吗 让你难以接触它然后那你就可以发展这个新的习惯避免它对吗
没错好对其实我觉得这些都可能是一些我们比较忽略的点因为常常养成习惯的时候觉得就很容易就是说要用自己的意志力啊对吧就像我前面说的一定要坚持虽然很苦啊但是我有这个决心那当然这个很重要也非常好
但是有一些像今天的这些建议,I think they are often overlooked,but I think they will really help us to formulate good habits.Yeah, this lets you get out of needing to put all that willpower in yourself necessarily, right?You can help yourself out by designing your environment in a way that's more conducive to you actually achieving these good habits.
对,不好的例子,但是你们知道了。
好,那其实很多习惯的养成是需要时间的,而且常常你会在一段 progress,一段 improvement 之后,你会经历一个瓶颈,一个平原,一个 plateau。Yeah, that's right, number eight is called the plateau of latent potential.
对所以 Plateau 就是我们刚刚说的平原或者瓶颈但是呢不要灰心 So don't get discouraged 而是说一开始你就要 expect 你就要把这个做到你的预期期望里面可能会有瓶颈但是这个作者他说你要 focus on 你还有潜在的潜力可以挖掘出来是吧
对,所以那就,you know, don't give up when you hit a plateau,instead 你要坚持下去,对不对?Yeah, that's right, you have to persist, right?You need persistence to get through this plateau time period.
OK 所以 persist 或者名词的 persistence 意思就是你要有毅力你要坚持下去好的 那我们今天第九条好建议是什么呢
因为前面讲到就是要养成一个好习惯有四条定律但这里说到的是它的相反所以 inversion 就是 the opposite 就这个意思是吧对 if something is inverted 就是它完全倒过来对立的
没错就是说衣服穿反了那个是 inversion 因为 opposite 还不一定是完全相对的那种相反但是这里他说的和那个 forloss inversion 是什么意思啊
好,所以我们现在要在解决一个坏习惯的时刻,我们想要反映这四个法律,我们想要把它做成不明显,不吸引,难以适应,不满意的。
所以就跟刚刚那四个完全都是对立的都是 inverted 对吗因为这里说到的是如果你要戒掉一个坏习惯的话那么你就要让这个坏习惯本身变得很难看到不在你眼皮底下 invisible 然后很没有吸引力对而且做起来很艰难很难
然后你做完之后还非常的不满足
Not satisfying or of course unsatisfyingOK 我就在想啊比如说戒烟那很多人喜欢抽烟它就是办公室啊家里啊就是垂手可得是吧很 visible 所以这里就想你要把它都藏起来就不要买 Yeah get rid of the cigarettesget rid of the ashtraysavoid other people who are smokingthat's a way to make itinvisible to you rightHow do you make it unattractive?
这个就让我想到你在国外到一个便利店啊什么的香烟你是根本看不到的其实他们有卖只是 they hide the cigarettes behind the counterthey really make it invisible 而且呢那个香烟的盒子上面会印那种很恐怖的照片就是说因为抽烟得的相关的疾病啊这些就 make it 很 unattractive
对对对好那只是举一个简单的小例子我觉得这个还是要根据我们到底要戒掉戒除的是什么坏习惯自己花心思好好地想一想对
没错,好的,那我们今天这本书最后的一个建议就是,这个很重要啊,就是即使你已经达到了自己的目标,你已经养成了一个好习惯,但是别忘了,你还可以更加好,还可以更加进步。
Yeah, remember that this is an ongoing process, right?Improvement is not just like an A-B thing.You're done.You finish.It's an ongoing process.
对其实作者在书里面讲到说这是我们可以也应该有的一个思维就经常说这个血海无涯嘛永无止境 There's always room for improvement 当你 accomplish 一个 goal 的时候也许你有新的目标或者说我怎么能够让这个目标或者我现在这个好的习惯能带来更大的一些收获 to bring even bigger gainsYeah
对对对好那我们今天的节目就到这儿希望大家在今天介绍的这本书十个关于习惯养成的好建议里面也听到了一些对你有用对你有启发的观点
嗯
对或者你有什么读过的关于习惯养成非常好的书也欢迎在留言专区里面推荐给我们以及啊就是在新年里面如果你想听我们说一些现在国外的畅销书介绍给大家那也可以通过留言来告诉我们对谢谢大家的收听我们下次再见再见