橘子鮮的部落格

《Better Than Before》chapter review 4-6: Distraction (WAIT FIFTEEN MINUTES)

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

好好利用分心，如休息、做有利身心靈的活動(作者說相對於心理上的，PHYSICAL ACTIVITY還有喜歡的活動較能成功轉移),這策略的目的不是要壓抑不喜歡、不要的想法，而是僅僅輕巧的轉移注意力。因為愈阻止自己就會愈忍不住去想: ironic rebound、backlash effect= feelings of deprivation make the forbidden more enticing.。

有利身心的活動的另一個重點是，轉移負面情緒，所以好習慣能被更好的維持。有一個有趣的例子是“potato-chip news”垃圾新聞不解釋，雖然討厭但是還是看(通常在疲累狀態容易掉進這種惡性循環----晚上沒事就趕緊睡，在累的狀態做的九成九都不是正經事)的結果是產生負面情緒(罵天罵地罵自己之類的)，分散策略是看書、遛狗、隨便一個比看垃圾節目還好的活動。

利用分心的同時，要小心避開會引導分心到不好事物的事物，但是: brief period of distraction can sometimes help me avoid being distracted.短暫的休息是為了走更長遠的路。: TO KEEP GOING, I SOMTIMES NEED TO ALLOW MYSELF TO STOP.

• Research shows that with active distraction, urges usually subside within 15 M.所以不妨給自己超過15分鐘的時間冷靜一下，通常15分鐘夠改從事一樁正事了。