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《Better Than Before》chapter review 3-1: First steps(IT'S ENOUGH TO BEGIN)

書名《Better Than Before》 ---mastering the habits of our everyday lives 

作者 GRETCHEN RUBIN   

chapter review

  1. SELF-KNOWLEDGE
    1. The Four Tendencies(The fateful tendencies we bring into the world)
    2. Different Solutions For Different People: Distinctions
  2. PILLARS OF HABITS
    1. We Manage What We Monitor: Monitoring
    2. First Things First: Foundation
    3. If It's On The Calendar, It Happens: Scheduling
    4. Someone's Watching: Accountability
  3. THE BEST TIME TO BEGIN
    1. It's Enough To Begin: First Steps
    2. Temporary Becomes Permanent: Clean Slate
    3. Data Point Of One: Lightning Bolt
  4. DESIRE, EASE, AND EXCUSES
    1. Free From French Fries: Abstaining
    2. It's Hard To Make Things Easier: Convenience
    3. Change My Surroundings, Not Myself: Inconvenience
    4. A Stumble May Prevent A Fall: Safeguards
    5. Nothing Stays In VEGAS: Loophole-spotting
    6. Wait Fifteen Minutes: Distraction
    7. No Finish Line: Reward
    8. Just Because: Treats
    9. Sitting Is The New Smoking: Pairing
  5. UNIQUE, JUST LIKE EVERYONE ELSE
    1. Choose My Bale Of Hay: Clarity
    2. I'm The Fussy One: Identity
    3. Not Everyone Is Like Me: Other People
    4. Everyday Life In UTOPIA: Conclusion
  6. Acknowledgments
  7. QUIZ: THE FOUR TENDENCIES
  8. RESOURCES TO REQUEST
  9. START A BETTER THAN BEFORE HABITS GROUP
  10. SUGGESTIONS FOR FURTHER READING
  11. NOTES

  ABOUT THE CHAPTER: THE BEST TIME TO BEGIN:每個開始包含了兩個重要元素: NOVELTY AND HABIT  ---novelty of a new start wipes out our previous habits, and that absence allows new habits to crowd in.這時候我們可以較輕易的塑造想要養成的習慣,本章有三個策略that take their power from new endeavors, new circumstances, and new ideas: First Steps, Clean Slate, and Lighting Bolt.

chapter review 3-1: First steps(IT'S ENOUGH TO BEGIN):

開始之前最好清楚自己適合take small steps or big ste

ps. (對於討厭的、壓力大的採取small steps, 當然也有喜歡blast start的人,因為taking the smallest possible first step requires a period of high commitment. 然而不可否認 blast start只適合短期衝刺: 自己決定哪些是用哪種方式較佳)

作者自述:IF I FEEL ANXIOUS ABOUT THE FACT THAT I HAV'T STARTED, I BECOME EVEN MORE RELUCTANT TO START, WHICH JUST MAKES ME MORE ANXIOUS.同感阿~ (TAKING THE FIRST STEP是逃脫拖延症的一種方法)

  • The most important step is the First step. Well begun is half done. Don't get it perfect, get it going.
  • Good habits make the starting process automatic.
  • 常常會陷入Tomorrow logic, 一邊想說現在開始做已經太晚了 but the truth is we should start just now!(tomorrow logic 浪費時間、是逃避)
  • Taking the first step is hard, and every first step requires some kind of transition. (想到給ASD的預告和心理準備,這邊作者用transition ritual稱之,然後也強調在明白每個人多少會有自己的ritual之後,應該予以尊重,不過在轉換期間會想要吃垃圾食物是真的---作者本人甚至找出晚上九點會是她最危險的時候 omg我好像也差不多,然後她的對策就是在8:30就先刷好牙!---small changes that yield big benefits.)
  • Because taking the first step is so important, and often so difficult, I try not to falter in my steps once I've started. (登山的時候死都不讓我們休息,就算休息也要原地踏步而且不到5分鐘)
  • Every added link in the chain strengthens the habit---and any break in the chain marks a potential stopping point. 難怪作者某朋友 總是找到新的方式運動以免stop.---don't break the chain有時也是一種強而有力的策略e.g.在日曆上達成某事情的標記連線,就超不想打斷阿阿
  • Starting again is often far harder than starting the first time. (the novelty has worn off)
  • Persisting with a habit can be particularly hard when the habit doesn't yield flashy results.
  • 因為永遠太遠只會抗拒所以:one-day-at-a-time concept: 雖然打定主意要永遠維持這習慣但告訴自己只有現在,然後繼first step之後就over and over and over.

#Rebels resist the notion of the chain---and just the name“chain” explains why. They want to choose an action each time and generally won't blind themselves#(不過大部分人還是mix type不會和作者的分類絕對相同)


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