把任何目标变得更简单的秘诀

The secret to making any goal easier

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1. How to develop good habits through the two-minute rule, break big goals into simple and easy tasks, gradually increase the difficulty, and finally achieve the goal. 00:01 - The easiest way to develop good habits is to use the two-minute rule 00:57 - Divide tasks into three levels of easy, medium and difficult, and start with simple tasks 02:34 - After repeating actions enough times, the brain will form patterns, making it easier to form habits 2. Methods to develop good habits, emphasizing the skills of breaking down large goals into small goals, and focusing attention
一、如何通过两分钟规则养成好习惯，将大目标分解成简单易行的任务，逐步提高难度，最终达到目标。 00:01 - 养成好习惯的最简单方法是使用两分钟规则 00:57 - 将任务分成容易、中等和困难三个等级，从简单的任务开始 02:34 - 重复动作足够多次后，大脑会形成模式，使习惯更容易形成二、养成好习惯的方法，强调了把大目标分解成小目标的技巧，以及把注意力集
Thank you for your Atomic Habits series. You've helped me learn a lot of words, and I'm even starting to play some of my favorite old games now. There will be further joy in the future. There is no point in being anxious. It is better to enjoy the process.
感谢你的原子习惯系列。你帮我学会了很多的单词，我现在甚至开始尝试啃一些喜欢的生肉老游戏。进一步有进一步的欢喜，着急也没用，不如享受过程。
Come on Lord UP!
UP主加油！

Transcript

0:00What is the easiest way to develop a good habit
0:03that has a higher chance of success?
0:04James recommends this technique
0:06called the Two-Minute Rule.
0:07I like to consider it as
0:09the MVP version of a good habit.
0:11The principle is easy.
0:13Whenever you want to start a new habit,
0:15do not commit to anything longer than two minutes.
0:18For example,
0:19if your goal is to run a marathon,
0:21then your goal for each day
0:22should not be to go on a run for 30 minutes
0:25or even 10 minutes.
0:27The action should be something that
0:28takes you less than two minutes to complete,
0:31such as changing into your workout attire
0:34and putting on your running shoes.
0:36Once you've put in enough repetitions
0:38for that act itself to become a habit,
0:40then you can stack up on top of that
0:42to include something slightly more difficult.
0:45For example,
0:46if your goal is to earn a PhD,
0:48he recommends that
0:49you split your task into five categories.
0:52One is very easy.
0:53Two is easy.
0:54Three is moderate.
0:55Four is hard.
0:56Five is very hard.
0:57If you want to earn a PhD,
0:59that is considered the task that is very hard.
1:02So the hard task here should be
1:03getting straight As.
1:05And the moderate task would be
1:06to study for three hours.
1:08The easy task should be
1:09to study for ten minutes,
1:11and the very easy task should be
1:12to open your notes.
1:14So you go in reverse order
1:15and reverse engineer
1:17the most simple version of the habit
1:19that you can complete in two minutes.
1:21And every single day for two minutes,
1:24you would open your notes.
1:25And you will repeat that
1:26until you're ready to move on to the easy task
1:28which is to study for ten minutes.
1:31And after that you can begin to
1:33challenge yourself with the moderate goal,
1:35study for three hours.
1:36And then you can go for the hard goal
1:38which is to get straight A's.
1:40And then eventually you can take on
1:41the hardest task which is to get a PhD.
1:44But you should not rush the process
1:45and move on to the next step
1:47before you really master the first one.
1:49And he even said that
1:50a good rule of thumb is that
1:51the first two minutes should seem too easy.
1:54It should leave you a feeling of wanting to do more,
1:56and if it passes the point of feeling like work,
1:59then you're already doing too much.
2:01And as you repeat that act
2:03enough number of times,
2:04your brain will start to form patterns.
2:06And each time you repeat that act,
2:09the act will become easier and easier.
2:10You become more efficient at it,
2:12and gradually your brain will form this new pathway
2:15that will allow you to perform that act with mastery.
2:18And once you've repeated the act enough number of times
2:21that you pass the habit line.
2:23When engaging in the act is now effortless
2:26and even automatic to you,
2:27you're ready to move on to the next step.
2:29If you want to learn more about
2:30the habit line
2:31or how many repetitions it takes
2:33to get you past the habit line,
2:35feel free to check out my video
2:36on chapter 11 of Atomic Habits.
2:38And he said the reason why this strategy is effective
2:41is because every time you do the act,
2:43you are casting one vote toward
2:45your desired identity.
2:47Most people are too consumed
2:48by the end goal itself.
2:50Everybody wants to be in shape,
2:51but they don't want to
2:52go through the process of working out.
2:54So if you're someone that is out of shape,
2:56instead of obsessing over the idea of being fit,
2:59work on being the person
3:00that consistently shows up for gym exercises
3:03every single time and never misses one single workout.
3:06Keep your focus on the process
3:08rather than the end goal,
3:09The goal would take care of itself.
3:11Also, it is better to do less than what you hoped
3:14than to do nothing at all.
3:16One minute of guitar practice
3:17is better than nothing.
3:18And as long as you consistently practice the habit,
3:21your mastery of the act will increase,
3:24and you will be able to take on more and more challenges.
3:27But first, develop the habit.
3:29"A habit must be established
3:31before it can be improved."
3:32Instead of trying to
3:33engineer the perfect habit at the onset,
3:36focus on doing the easy thing first,
3:38and then standardize.
3:39Remember to put your reps in
3:41and stay below the point
3:42where it starts to feel like work.
3:44As you master the art of showing up,
3:46the first two minutes will become a ritual
3:48at the beginning of a larger routine.
3:51And the more you ritualize the beginning,
3:53the easier it will be for you to quickly get into the zone
3:57and carry out the desired act at peak performance.
4:00For more information on this idea,
4:03please check out my video on chapter 12 of Atomic Habits.
4:07This technique of
4:08breaking your larger goal down into smaller pieces
4:11and starting from something that's extremely simple,
4:14and gradually increasing the level of difficulty
4:16is called Habit Shaping.
4:18And you can combine it with the Twe-Minute Rule
4:21to scale up your habit
4:22toward the ultimate goal.
4:24To prevent failure,
4:25here are two things that you can do.
4:27One is to stay below the point
4:29where it starts to feel like work.
4:31The second is to keep a goal streak calendar
4:33to mark your progress
4:34and give yourself occasional rewards
4:36for every milestone you have.
4:38You can use a physical calendar
4:40and just check off the dates
4:42on every day that you've completed a task,
4:44or if you prefer to use your devices,
4:47there are plenty of softwares
4:48that can enable you to do so electronically.
4:51And the reason for keeping a goal streak calendar
4:54is that it gives you a sense of accomplishment.
4:57Having a visual reminder of
4:58how far you've gone* so far
4:59will help you focus on the process
5:01rather than how much you've accomplished in one day.
5:05And by simply focusing on
5:07checking off your goal streak,
5:09you can avoid the trap of going too fast too soon
5:12and biting off more than you could chew.
5:13There's also other ways to
5:15do that with a community of people.
5:16I've renamed all my videos
5:18to have the serial number
5:20of the total number of videos I've made.
5:22And now that I can see
5:23how many videos I've made,
5:25I have a much clearer sense of
5:27how far I've come along in the journey.
5:29And just by seeing that one number grow
5:31gives me a lot of motivation
5:33to continue on in making it even larger.
5:35I'd like to quickly summarize
5:37what we just learned in this chapter.
5:39We learned that
5:39there's only a few decisive moments in our day
5:42that determines the trajectory that
5:43determines the outcome of our day.
5:45We learned that many habits
5:47occur at these decisive moments.
5:50And even though the habits
5:51can be completed in a few seconds,
5:53their impact lasts for hours or even longer.
5:57And therefore,
5:57it is really important to take control over
5:59these habits that happen at decisive moments，
6:02so that we can regain control over our lives.
6:04And one of the best ways to develop those habits
6:07is by using a combination of The Two-Minute Rule
6:09with the Habit Shaping technique.
6:11And we learned that in order to
6:13make it easy for us to start a habit,
6:15we should not challenge ourselves
6:16with something that feels like work.
6:18At the very beginning,
6:19you should break the habit down
6:20and take no longer than two minutes
6:22to complete the minimum viable version of your habit.
6:26Stay below the point when it starts to feel like work
6:28and remember to keep track of your progress
6:31so that you can focus on the process
6:33and stay motivated.
6:34And then lastly,
6:35I would like to close this chapter
6:37with my favorite quote,
6:39"Standardized before you optimize,
6:40you can't improve a habit that doesn't exist."
6:43In the next video,
6:44we're going to talk about chapter 14,
6:45which is the last chapter on the third law
6:47of behavioral changes.
6:48Chapter 14, how to make good habits inevitable
6:51and bad habits impossible.
6:53We are going to learn
6:54this concept from psychology
6:55called Commitment Device，
6:56and how to apply that
6:58and make it extremely hard or even impossible for us
7:01to perform a bad habit.
7:03We're also going to learn how to
7:04automate our habits
7:06so that one smart decision
7:08made at the right time can
7:09pay off over and over again.
7:11All right,
7:12if you like the content so far
7:13and are looking forward to learn more about
7:15how to develop better habits,
7:17please make sure to subscribe to the channel, like the video,
7:20and share with people
7:21that you want to develop better habits with.
7:23This is Selina,
7:24thank you for watching,
7:25and I look forward to seeing you next time.

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