感謝大大無私的分享

"Changes that seem small and unimportant at first will compound into remarkable results if you're willing to stick with them for years...in the long run, the quality of our lives often depends on the quality of our habits...with better habits, anything is possible."

"It is so easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis. Too often, we convince ourselves that massive success requires massive action.”

"Habits are the compound interest of self-improvement...the effects of your habits multiply as you repeat them...seem to make little difference...the impact they deliver...can be enormous... Success is the product of daily habits...”

"Goals are good for setting a direction, but systems are best for making progress... Goal setting suffers from a serious case of survivorship bias... Achieving a goal only changes your life for the moment...not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement.”

"...when your behaviour and your identity are fully aligned, you are no longer pursuing behaviour change. You are simply acting like the type of person you already believe yourself to be...internal pressure to maintain your self-image and behave in a way that is consistent with your beliefs.”

"Progress requires unlearning. Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.”

"...your habits contribute most of the evidence that shapes your identity. In this way, the process of building habits is actually the process of becoming yourself... We change bit by bit, day by day, habit by habit."

"Habits do not restrict freedom. They create it... It's only by making the fundamentals of life easier that you can create the mental space needed for free thinking and creativity... Building habits in the present allows you to do more of what you want in the future."

"If we have hope, we have a reason to take action. A fresh start feels motivating."

"Bad habits are autocatalytic: the process feeds itself. They foster the feelings they try to numb... It's a downward spiral, a runaway train of bad habits...simply resisting temptation is an ineffective strategy."

"Your culture sets your expectation for what is "normal". Surround yourself with people who have the habits you want to have yourself. You'll rise together."

"...tremendous internal pressure to comply with the norms of the group. The reward of being accepted is often greater than the reward of winning an argument...we'd rather be wrong with the crowd than be right by ourselves."

"Sometimes motion is useful, but it will never produce an outcome by itself...we do it because motion allows us to feel like we're making progress without running the risk of failure...you want to delay failure...feel like you're getting things done. But really, you're just preparing to get something done.

"If you want to master a habit, the key is to start with repetition, not perfection... You just need to practice it...repetition is a form of change."

"Energy is precious, and the brain is wired to conserve it...people will naturally gravitate toward the option that requires the least amount of work... Every action requires...energy. The more energy required, the less likely it is to occur... If you can make your good habits more convenient, you'll be more likely to follow...them."

"...when we remove the points of friction that sap our time and energy, we can achieve more with less effort... The greater the friction, the less likely the habit."

"Decisive moments set the options available to your future self... Your options are constrained by what's available. They are shaped by the first choice. We are limited by where our habits lead us... Habits are the entry point, not the end point."

"...a habit must be established before it can be improved... Instead of trying to engineer a perfect habit from the start, do the easy thing on a more consistent basis. You have to standardise before you can optimise... It's better to do less than you hoped than to do nothing at all."

"Pleasure teaches your brain that a behaviour is worth remembering and repeating... You learn what to do in the future based on what you were rewarded for doing...in the past. Positive emotions cultivate habits."

"The more a habit becomes part of your life, the less you need outside encouragement to follow through. Incentive can start a habit. Identity sustains a habit... Immediate reinforcement helps maintain motivation...while you're waiting for the...rewards..."

"...we optimise for what we measure. When we choose the wrong measurement, we get the wrong behaviour..."When a measure becomes a target, it ceases to be a good measure"...Each number is simply one piece of feedback in the overall system."

"Pain is an effective teacher. If a failure is painful, it gets fixed. If a failure is relatively painless, it gets ignored... When the consequences are severe, people learn quickly... Behaviour only shifts if the punishment is painful enough and reliably enforced."

"Habits are easier to perform, and more satisfying to stick with, when they align with your natural inclinations and abilities... Embracing this strategy requires the acceptance...that people are born with different abilities."

"Pick the right habit and progress is easy. Pick the wrong habit and life is a struggle... When a habit is easy, you are more likely to be successful."

"Mastery requires practice. But the more you practice something, the more boring and routine it becomes...our interest starts to fade... The greatest threat to success is not failure but boredom...no habit will stay interesting forever...you have to fall in love with boredom."

"...habits are the backbone of any pursuit of excellence... However...as a habit becomes automatic, you become less sensitive to feedback...you stop thinking about how to do it better...once a skill has been mastered there is usually a slight decline in performance over time... Habits are necessary, but not sufficient for mastery."

"Reflection and review enables the long-term improvement of all habits because it makes you aware of your mistakes and helps you consider possible paths for improvement. Without reflection, we can make excuses, create rationalisations, and lie to ourselves... Improvement is not just about learning habits, it's also about fine-tuning them."

"As you latch on to that new identity, however, those same beliefs can hold you back from the next level of growth... The tighter we cling to an identity, the harder it becomes to grow beyond it...you become brittle... A lack of self-awareness is poison."