我们从《原子习惯》里学到了什么｜Atomic Habits - Tiny Habits, Big Changes

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Do you ever feel like you're just floating through life — doing the same things every day, but not getting any closer to the person you want to be? 

Maybe at the start of the year, you promised yourself: “This time I’m going to wake up early, eat healthy, read more, and stop wasting time on my phone.” But a few weeks later… nothing really changed.

So why is it so hard to build good habits and break bad ones?

That’s exactly what a book called Atomic Habits by James Clear talks about. Let’s break it down in a fun and simple way — with examples and steps you can actually use!

🌟 1. Tiny Changes Matter

Imagine a plane flying from Beijing to Lhasa. If it turns just a few degrees, it’ll land in Nepal instead of Tibet - Small changes, big impact.

Your life works the same way - 

Getting 1% better every day for a year? That’s 37 times better by the end!

Getting 1% worse every day? You’ll feel like you’re going backwards.

🧱 2. Your Identity Shapes Your Habits

Want to be a filmmaker? Don’t just say “I’ll shoot more.” Say, “I’m a filmmaker.”

Want to climb more mountains? “I’m a cilmber.”

Every small action becomes a vote for the person you want to be.

It's not about goals like "I’ll get an A this year."It’s about systems — the daily actions that make those goals possible.

🔁 3. The Habit Loop: Cue → Craving → Action → Reward

Let’s say your phone buzzes. You crave to know who texted. You check it. You feel satisfied.

That’s a habit loop.

To build good habits, you need : 📘 THE FOUR LAWS OF HABITS

✅ Law 1: Make it Obvious

→ Put your book on your bed to remind you to read.

→ Leave your water bottle on your desk.

Use this sentence:

I will [do the habit] at [time] in [place].

E.g. I will stretch for 5 minutes after brushing my teeth.

🎉 Law 2: Make it Attractive

→ Combine something you need to do with something fun.

E.g. “I will do 10 pushups while listening to my favorite song.”

Join people who already do what you want to do — like a reading group or a sports team!

🚀 Law 3: Make it Easy

→ Use the “2-minute rule”: start super small.

Want to write? Just open your notebook.

Want to exercise? Just put on your workout clothes.

Make good habits easy to start.

Make bad habits harder. (Like putting your phone in another room while you study!)

🏆 Law 4: Make it Satisfying

→ Reward yourself with a smile, a checkmark on your tracker, or sharing your progress with a friend.

Keep the chain going. If you miss one day, try your best not to miss two in a row!

👊 Breaking Bad Habits

To stop a bad habit:

• Make it invisible: Hide snacks, turn off notifications.

• Make it unattractive: Remind yourself why it’s not worth it.

• Make it hard: Add steps between you and the bad habit.

• Make it unsatisfying: Ask a friend to keep you accountable (e.g. $10 fine if you scroll TikTok too long!)

🔑 Final Tip

Don’t focus too much on big goals. Focus on tiny actions.

And remember — every time you show up, even just for 2 minutes, you are becoming the kind of person you dream to be.

You are your habits. And your habits shape your future. One tiny step at a time.

你有没有过这样的感觉？每天重复做着一样的事，过着一样的生活，却越来越不像你想成为的那个自己。

每年年初，我们都立下目标：“我要早睡早起、少玩手机、多读书、每天锻炼……”

但几天后，还是回到老样子。

为什么好习惯这么难坚持，坏习惯这么难改掉？

这就是《原子习惯》这本书要告诉我们的秘密。现在我们用简单有趣的方式来讲一讲这本书里最重要的几个方法！

🌟 1. 小小的改变有大大的力量

想象一架从北京飞往拉萨的飞机，只偏离一点点方向，最后可能降落在尼泊尔！

你每天进步1%，一年后就会变成原来的37倍强大；

每天退步1%，一年后你会觉得什么都做不好。

🧱 2. 成为你想成为的人

别只说“我想拍更多照片，成为一名摄影师”，而要说“我是个摄影师”。

别只说“我要多看书”，而是“我是个爱读书的人”。

每一次小行动，都是你投给“那个未来的自己”的一票。目标是方向，习惯是路线。不是“我要成为第一个登顶那座山的人”，而是“我每天都跑步1小时”。

🔁 3. 习惯循环：提示 → 渴望 → 行动 → 奖励

比如：手机响了（提示）→ 想知道谁发的消息（渴望）→ 拿起手机看（行动）→ 满足了（奖励）。

这是习惯循环。我们要做的，就是让好习惯的循环更容易发生。

📘 好习惯的四个秘诀

✅ 法则一：让它显而易见

→ 想读书？把书放在床上。

→ 想多喝水？水瓶放在你眼前。

用这个句式：“我会在 [时间] 在 [地点] 做 [这个习惯]”

比如：“我会在晚上8点在阳台读15分钟书。”

🎉 法则二：让它有吸引力

→ 把必须做的事和喜欢的事绑在一起。比如：一边听歌一边运动。

和有好习惯的人在一起也很重要，加入读书群、运动社团等！

🚀 法则三：让它变简单

→ 用“两分钟法则”：从超级简单开始。

想写作？先打开笔记本。想运动？先换好衣服。

让好习惯容易开始；让坏习惯变得麻烦！（比如：工作时把手机关机锁在抽屉里。）

🏆 法则四：让它有成就感

→ 给自己一些奖励，或者和朋友分享成就。

最重要的是：如果哪天没做到，别灰心！但别连续错过两天！

👊 怎样打败坏习惯？

• 让坏习惯“看不见”：比如把零食藏起来。

• 让它不再吸引人：提醒自己“我不需要靠短视频逃避现实”。

• 加点“难度”：比如关掉App，设置复杂密码。

• 找个人监督你：比如，“如果我玩手机超过30分钟，要给你10元！”

🔑 最后一个建议

别盯着远方的大目标，专注在你每天的小行动上。每天哪怕只做2分钟，你都在一点点成为那个更棒的自己。

我们最终都会活成我们习惯的样子。所以，你的习惯就是你的人生，你的人生就是你的习惯。

一步一步，让慢慢变成理想中的自己。