想養(yǎng)成每天寫(xiě)文字的習(xí)慣，加上老爸的推薦，又可順便閱讀原版英文書(shū)，花了半天翻完了這本書(shū)。

整理文中干貨如下。

如何去做？
Mini Habits—Eight Small Steps To Big Change

Step 1: Choose Your Mini Habits & Habit Plan

微習(xí)慣數(shù)量最好不超過(guò)3個(gè)

There? is a willpower cost for having to do a certain number of things every? day. Two or three mini habits will be the sweet spot for many people.

微習(xí)慣執(zhí)行計(jì)劃的選擇，要結(jié)合自身情況

日計(jì)劃 周計(jì)劃 月計(jì)劃 次數(shù)等

Step 2：use the why drill on each mini habit

問(wèn)自己為什么要選擇這個(gè)微習(xí)慣，刨根尋底地問(wèn)自己。聽(tīng)從自己的內(nèi)心，而不是因外界看法或潮流。

If? you try to change based on another person or society's opinion, I think? you know what will happen, but I'll say it anyway—massive internal? resistance.

Drills? drill. That's what they do. And I call the following the “why drill”? because the simple question “why?” is the best way to drill down to the? core of anything.

Once? you've listed your habits, identify why you want them. But don't stop? there. Ask why again. Continue to ask why until it becomes circular and? repetitive, which means that you've found the core.

Step 3：define your habit cues

The two common habit cues are time-based and activity-based.

In a time-based cue, you'll say, “I'm going to exercise MWF at 3 PM.”

In an activity-based cue, you'll say, “I'm going to exercise MWF 30 minutes after I take my last bite at lunch.”?

What is important is that you choose, and? choose firmly. Not making a decision here is a big mistake, but before? you lock down your choice, there is one more option that might surprise? you. It is my preferred choice for all of my current mini habits.? Freedom-based, Non-specific Habit Cues (General Mini Habits)

I write at any and all times of day—whatever fits my schedule best.

The additional pressure to perform the task on time increases willpower cost.

Step 4：creat your reward plan

It sounds lame to look at checks and feel good, but my brain knows exactly what each of those marks means.

My rule of thumb is to keep myself happy while doing this. I know when? I'm nearing burnout, and that’s when I'll take a rewarding break.

Step 5：write everything down

Writing? something down instantly elevates it above all of your other thoughts.

I? recommend that you check off your success before you go to sleep. If? you check off your task early in the day, the sense of completion might? make you feel less motivated to do “bonus reps.” Also, it's a good habit? to check it off before bed so that you don't forget.

Physically making a check mark makes your success feel more tangible? than digital tracking does. Additionally, if you put it in a prominent? place where you'll see it often, it's going to make you mindful of your? mini habits, your progress, and your success. Don't underestimate the? impact of this!

Step 6：think small

We're giving ourselves low-willpower tasks, but with high frequency. It? takes very little willpower to do one push-up (perhaps just a sliver? more than you'd think though—starting something truly is the hardest? part, especially in regards to willpower).

Over? time, this frequent repetition of forcing ourselves to perform? achievable tasks makes our willpower stronger. It’s practice.

How? can this practice of doing seemingly meaningless quantities of work pay? off with real results? There are two ways that it pays off.

A. Mini Habits Bonus Reps: Seeing yourself take action is more inspiring and motivating than anything else.

Habits—once you're fully motivated to do something, you don't need willpower.

Mini habits aren't anti-motivational,? they generate motivation. I failed with getting motivated first for ten? years, so I'm very familiar with it and slightly grumpy about it.? Whenever I do any mini habit, I almost always do more.

B. The Mini Habits Safety Net (developing actual mini habits):

I know the biggest hurdle for some people is going to be patience.

You? don't want to be the person writing 50 words a day—you want to catapult? yourself into 4,000 words a day and get to your dreams as fast as? possible. I have good news for you. If you can write 4,000 words a day,? do it. With mini habits, there is no upper limit. Knock yourself out and? overwork yourself. As long as you can meet your mini requirement the? next day too, you're fine.

Step7：meet your schedule&drop high expectations

Expectations? are a tricky thing in life. It's helpful to have generally high? expectations for yourself, because it increases your ceiling. In other? words, if you don't believe you can be in good shape, you never will be? (as shown in the self-efficacy study). It's not that belief increases? your ability to do things—it increases your willingness to try. If you? never try to get in good shape, it's not going to happen!

Refuse bigger targets—you can do more with smaller ones.

Step 8:watch for signs of habit,but be careful not to jump the gun

Signs? that it's habit:

?No resistance: it feels easier to do the? behavior than not to do it.

?Identity: you now identify with the? behavior and would feel completely confident saying, “I read books,” or? “I'm a writer.”

? Mindless action: you'll engage in the behavior? without making an executive decision. You won't think, Ok, I've decided? to go to the gym. You'll just gather your things and go because it's? Tuesday, or because it feels like it's time.

?You don't worry? about it: starting out, you might worry about missing a day or quitting? early, but when a behavior is habit, you know that you'll be doing it? unless there's an emergency.

?? Normalization: habits are? non-emotional. You're not going to be excited that “you're really doing? it!” once it is habit. When a behavior makes the transition to normalcy,? it's habit.

?It's boring: good habits are not exciting, they're? just good for you. You'll be more excited about life because of your? habits, but don't expect it with the behavior itself.

If? you’re not overachieving right away, don’t worry. My writing mini habit? caught fire right away, but it wasn’t until the 57th day that I saw? consistently significant overachievement in my reading mini habit. Some? mini habit sparks will take longer to ignite than others. It mostly? depends on your interest level in the habit and your perceived? difficulty in continuing beyond your initial target.

If? you overachieve, that's great. If not? That's still great. Not just ok,? but great. We celebrate all progress, because it's not easy to change? your brain. But then again, it is kind of easy to do it this way, isn't? it? Compared to wrestling with some massive goal and running on? willpower fumes, this is a relative cakewalk with better results.

Eight mini habit rules

1. Never, Ever Cheat

the? first,most common way to cheat is to give yourself a mini habit such as? one push-up per day,but secretly require that you do more than the? single push-up.

It? doesn't matter that your goal is small. You're training your brain for? success and building up a smaller version of what you hope to accomplish? someday (and depending on your eagerness, someday could be very soon!).

Expect little and you'll have the hunger to do more.

2. Be Happy With All Progress

Being? happy with small progress is different from having low standards.? There's a quote by Bruce Lee that sums it up: “Be happy, but never? satisfied.”

Mini? habits are pretty simple brain trick at the core, but also a life? philosophy that values starting, letting action precede motivation, and? believing that small steps can accumulate into giant leaps forward. When? you complete a mini habit, it means your mini man is dancing—cheer him? on, because he's starting your personal growth party! Celebrate all? progress.

3. Reward Yourself Often, Especially After a Mini Habit

When? you complete a Mini Habit and reward yourself—whether it's with food, a? fun night out, or a monologue in the mirror about how amazing you? are—your reward is going to pay you back by encouraging you to perform? your mini habit again.

A? perfect behavior would reward you now and later. Since most healthy? behaviors (like gnawing on raw broccoli) offer limited reward now and? greater long-term rewards, it's helpful to attach some form of? encouragement to the activity in the early stages. Later, when you? notice how great you look and feel, you can assume it's from the? broccoli and smile.

Starting? is the hardest part, both in the moment and in the early days of? habit-building. Initially, you will see limited results. After a hard? workout you will feel sore, but look in the mirror and see no change.? After eating broccoli, you will feel about the same. After writing on? day one, you will not have a full book. But when you do these things? over the long haul, you can end up with a fit and healthy body and? several full-length novels.

4. Stay Level-headed

The? difference between winners and losers is that the losers quit when? things get boring and monotonous. It's not about motivation, it's about? leveraging and conserving your willpower to form lifelong good habits.

The? calm mindset is the best mindset for building habits because it's? steady and predictable. You may get excited as you make progress, but? don't let that excitement become your basis for taking action. This shift to a reliance on motivation/emotions is what foils many personal? development plans!

5. If You Feel Strong Resistance, Back Off & Go Smaller

Let's? picture it. You're sitting down, and you want to exercise, but you? really don't feel like it. There's intense resistance. What do you do?? In this scenario, you don't want to wrestle your brain if you can coax? it into doing things your way. Suggest progressively smaller and smaller? tasks until the resistance you feel is minimal.

If? you think this strategy sounds absolutely, completely ridiculous and? stupid, it's because you think you can do more. Your pride is telling? you that you're better than having to break tasks down into small steps.? But every giant accomplishment is made of very small steps anyway, and? to take them one at a time like this is not weak, but precise. Before I? did the first push-up of the One Push-up Challenge, I felt “above” doing? it. I thought that one push-up was worthless (because it's about like? clapping my hands as far as exercise goes). But when it helped me? exercise for 30 minutes, it changed my mind. So try this out, and see? for yourself how you can be nearly unstoppable with this strategy.

6. Remind Yourself How Easy This Is

When? you look at your mini task and feel resistance, you're probably not? thinking about how easy it is. When I was a month into my mini habits, I? felt strong resistance to reading my two pages late one night. I was? thinking of how much I had read the day before, and assumed that I? needed to replicate that. I had to remind myself that the requirement? was still just two pages.

Mini? habits make you believe that adding healthy behaviors is easy. Even if? you're skeptical now, you'll have no choice but to believe when it starts happening.

7. Never Think A Step Is Too Small

Every big project is made of small steps just like every organism is made? from microscopic cells.taking small steps keeps you in control over your? brain.

8. Put Extra Energy and Ambition Toward Bonus Reps, Not A Bigger Requirement

If? you're anxious to make big progress, pour that energy into your bonus? reps. Bigger requirements look good on paper, but only action counts. Be? the person with embarrassing goals and impressive results instead of? one of the many people with impressive goals and embarrassing results.

There’s? a quote in The New Radicals’ song, You Get What You Give, that says,? “Every new beginning comes from some other beginning’s end.”

看書(shū)不是重點(diǎn)，關(guān)鍵在于行動(dòng)

一開(kāi)始便對(duì)作者提出的觀點(diǎn)持相信態(tài)度，覺(jué)得不妨看一看，作者是怎么從mini habits中獲益的，試一試也沒(méi)什么害處。前文講的大腦工作原理、驅(qū)動(dòng)力與意志力、微習(xí)慣的策略等等內(nèi)容采取一目十行方式，快速閱讀，終點(diǎn)閱讀了如何執(zhí)行及注意事項(xiàng)。

目前，自己定的微習(xí)慣有三個(gè)：

1.兩趟拳（起床后、晚睡前）

2.每日100字（晚睡前）

3.kindle看英文小說(shuō)，每日10%進(jìn)度（晚睡前）

現(xiàn)在來(lái)看的話，根據(jù)上文作者列舉的習(xí)慣的特征標(biāo)志，第三項(xiàng)早已成為習(xí)慣，修改為：

3.早上用收音機(jī)收聽(tīng)新聞

用手機(jī)（ios系統(tǒng)）APP：Productive記錄，目前覺(jué)得很方便。

其實(shí)沒(méi)有看此書(shū)，自己也下定決心要養(yǎng)成幾個(gè)好習(xí)慣。但不妨試試這本書(shū)的方法，看看如何。在看這本書(shū)之前，定下“每天用kindle看英文小說(shuō)，每日10%進(jìn)度”的要求，其實(shí)每天都超額完成了。看這本書(shū)，發(fā)現(xiàn)原來(lái)自己碰巧已經(jīng)在使用微習(xí)慣的方法了。

其他

書(shū)中，作者大量引用腦科學(xué)及行為學(xué)方面的研究，甚至《老子》以及《孫子兵法》相關(guān)內(nèi)容。從學(xué)術(shù)角度來(lái)看，是比較嚴(yán)謹(jǐn)?shù)摹?/p>

寫(xiě)作方面，自己也學(xué)習(xí)到不少。如何引經(jīng)據(jù)典，如何用簡(jiǎn)單的語(yǔ)言表達(dá)清楚自己的觀點(diǎn)，比喻手法的使用如何使文章易懂吸引人等等。

看得出，作者涉獵廣泛，中國(guó)經(jīng)典都閱讀，值得學(xué)習(xí)啊。中國(guó)人完整看完《老子》以及《孫子兵法》恐怕也不多吧。

書(shū)籍，如果是英文的，建議還是看英文原著，推薦以自身能力去體味。另外，出版的翻譯書(shū)籍，往往有刪減。

英文內(nèi)容引用：Guise S. Mini Habits: Smaller Habits, Bigger Results.? 2013.

書(shū)中相關(guān)網(wǎng)址：http://minihabits.com/