"Control habit"
Chapter Three good habits cultivate four-step
After the habit is repeated enough times it becomes automatic behavior. Habit formation process begins with repeated attempts. Whenever you encounter a new situation in life, your brain will make a decision. How do I respond to this? When you first encounter problems, I do not know how to start. Like Thorndike used to do, like a cat experiment, you will try different approaches to see what kind of effect.
In the meantime, the brain's neural activity highly active. You carefully analyze the current situation and consciously decide how to act. You accept the flood of new information, and trying to figure things out from. The brain is busy learning the most effective course of action.
This is a feedback loop behind all human behavior: try, fail, learn, then different attempts. After some practice, those useless action gradually disappear, while swimming action be strengthened. That's habits are formed.
As behavioral scientists 贾森赫雷哈 wrote: "Simply put, a reliable method is used to solve the problems in our environment are recurring."
The content is the most reliable method for the case of others prove effective
After work one enter the house, you took a video game controller when. Previously required some deliberation choice, it has become the natural action.
The formation of habits is very useful because the bottleneck of the brain CONSCIOUSNESS. a heart can not be divided. Therefore, the brain is always trying to make sure you focus, focus on the most fundamental issues of the moment. Only possible, mind consciously unconscious to some tasks to be done automatically. This is what happens when a habit forming. Used to reduce the burden of understanding, the release of mental abilities, so that you can assign attention to other tasks.
Habit does not limit freedom, they will create freedom. In fact, there is no established habits of people tend to enjoy the least freedom. If the lack of good financial habits, you will always be struggling for a living. Without good health habits, you seem to always feel kidney shortness of breath. There is no good study habits, you feel like you can not keep up the pace of the times. If you are always forced to make simple decisions, such as what time I go to the gym, where I went to write articles better, when I pay the bills, and so on, then your discretionary time will be reduced accordingly. Only by allowing the basic elements of life easier, you can create the required space for free thinking spirit and creativity.
Habit process can be divided into four simple steps: tips, craving, response and reward.
- The first is prompt. This prompted trigger your brain to start some kind of behavior. It is predicted return of fragmentary information.
- Followed by desire, also the driving force behind each habit. Without some degree of motivation or desire - not to forget to change - we will have no reason to take action.
- The third step is to respond. Respond to your actual habits, its situation can be divided into thought or action. Reaction occurs depends on how much power you have, and the degree of difficulty of the action to be taken.
- Finally, the response will bring returns.
The benefits are more straightforward, rewarding to meet the desire to eat you, win or obtain the status of approved. Reward can make you feel satisfied in a short time, temporarily free.
Is not feeling very abstract, I talk about my understanding of it, four steps were:
- This thing is not pretty good
- Wow, it is really good, I want to get it!
- fight！
- success！
Four of the laws of behavior change
- How to cultivate good habits
- The first law (Tip): Let him obvious
- Second Law (craving): Let him attractive
- Third Law (reaction): Let him easy
- Fourth law (reward): Let him pleasant
- How to abandon bad habits with good practices contrary to.
The man looked wrong with Chapter IV
When you create a habit scorecard, a start there is no need to change anything. Scoring goals just draw your attention to what actually happened, it's that simple. Observe your thoughts and actions, do not rush to judgment and self-criticism. Because you do not have to blame their own shortcomings, because you do not have success and self-praise.
If you eat a chocolate bar every morning, daring to admit it, just like you see the same people. Oh, they could even do such a thing, it is simply too interesting. If you eat too much, just pay attention to your calorie intake is much greater than the amount you should intake. If you wasted too much time online, pay attention to this way of life is not what you want.
Chapter V The best way to develop new habits
Hundreds of studies have shown that, whether it is to write down the exact time and date to be injected flu vaccine, or to log colonoscopy appointment, the intention is to ensure effective implementation of the way we should early heart. They improve people adhere to materials recycling, learning, going to bed early and smoking cessation possibility habits.
The establishment of intention to perform another benefit. Clear what you want and you achieve concrete path will help you abandon hinder your progress, distracted, or let you deviate from the formal thing. We often speak a lot promise bits of fragmented requests because we idle, bored, really I do not know what else to do except addition. When your dreams blurred, you can easily spend all day and let the time on some chores to attend to specific matters which have to do in order to succeed, and always give yourself excuses this situation.
Your new habits more closely with a particular contact tips, the more opportunity you have probably noticed that timely action.
Chapter VI of the driving force is overvalued, the environment is often more important
The same strategy can be used to good habits. Arrangement of a large number of triggers in your surroundings, thereby increasing the probability of you all think you get used to. Make sure you choose the best match of the most distinctive tips. When the good habit of tips have been Akira in front of you, you'll make the right decision naturally.
Do not imagine it full of your environment into a variety of items, we should think of it as a variety of complex relationships.
Try to avoid the scenario of a habit with another habit mixed together. Once you start mixing different scenarios, you will confuse the various habits - habits that is relatively easy to implement, will usually prevail. This is one of the modern technology functional diversification timely strength and a weakness of reason.
If you can stick to this strategy, each scenario will be associated with a particular habits and ways of thinking. In this habit will be a predictable environment to thrive.
In all things security of its position, stable environment pattern uses, habits are easily formed.