橘子鮮的部落格

《Better Than Before》chapter review 4-4: Safeguards (A STUMBLE MAY PREVENT A FALL)

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

儘管好的習慣很難建立，但是要打破卻很容易，所以才需要safeguard. 作者自己不是直接對抗temptation而是試著預測並將其最小化e.g. 消除cues  、if-then planning (覺得p247/248用來防外遇的例子很讚)。另外，書中指出罪惡感較少、較能同理自己的失敗的人相對於罪惡感重、自我責怪的人能夠更快的重獲掌控感(self-control): 失敗為成功之母，應該要把stumble 視為得到self-control的過程(process).不過能不STUMBLE還是別！

雖然大的慾望如放長假聽起來比較恐怖，但大多時間都是被小情小慾絆住：看電視心想看半小時就好，結果熬夜。對策: 將一天分成四個等分：早、中、下午、晚“If you blow one quarter, you go back on track for the next quarter.”---減少損失！

• There's a downward pull toward bad habits that requires us to maintain an active, concrete effort to protect our good habits---even the good habits that we enjoy.
• Once we've put the effort into making an if-then plan, it takes much less energy to put it into operation.
• A stumble shows me where I need to concentrate my efforts in order to do better next time.---don't judge ourselves harshly when we do stumble.
• Self-encouragement is a greater safeguard than self-blame.
• The punishment for a bad habit is the bad habit---e.g.焦慮的procrastinator、因為無聊看電視結果更無聊的人都是因為indulge in bad habits.
• Make sure the things we do to make ourselves feel better don't make us feel worse.
• We should start strong with our habits, and use safeguards to protect them, especially at the beginning.
• Plan exception protects us against impulsive decisions.

# Rebels resist binding themselves, so they usually won't make if-then plans.# # He that stumbles, and does not quite fall, gains a step.#(但還是能不stumble最好！)

NEW FOR ME:

• VIGILANT
• COUNTERINTUITIVELY