《原子习惯》这本书，让你轻松建立新习惯！

Hello listeners of basic English, welcome back.

Hello listeners of basic English, welcome back.

My name is Vip.

My name is Vip.

欢迎大家收听由一喜文化出品的老外来了。

欢迎大家收听由一喜文化出品的老外来了。

This is Ann.

This is Ann.

So hi Vip, um, welcome back to our podcast.

So hi Vip, um, welcome back to our podcast.

So it's been a while since you were on this show.

So it's been a while since you were on this show.

Yeah, I've been working.

Yeah, I've been working.

but it's good to be back.

but it's good to be back.

Oh nice nice.

Oh nice nice.

So Vip, I heard that right now you are a sports blogger.

So Vip, I heard that right now you are a sports blogger.

Is that right?

Is that right?

我听说你是一个运动类的博主。

我听说你是一个运动类的博主。

Yes, I do this as a as a hobby almost, but yeah, it is something I do.

Yes, I do this as a as a hobby almost, but yeah, it is something I do.

Oh wow.

Oh wow.

So what do you do exactly as a sports blogger?

So what do you do exactly as a sports blogger?

作为一个运动博主，你都会做一些什么样的内容呢？

作为一个运动博主，你都会做一些什么样的内容呢？

呃。

呃。

I make programs for people um that want to lose weight or have certain goals with their fitness.

I make programs for people um that want to lose weight or have certain goals with their fitness.

So you know, I teach them how to exercise um.

So you know, I teach them how to exercise um.

And I I like helping people get in shape.

And I I like helping people get in shape.

you know?

you know?

Yeah, so you teach people how to exercise,教人们如何去运动。

Yeah, so you teach people how to exercise,教人们如何去运动。

嗯，right?

嗯，right?

And teach people how to get in shape,教人们就是如何健身。

And teach people how to get in shape,教人们就是如何健身。

Oh, that's right.

Oh, that's right.

So I think a lot of people will find your content to be very helpful because you know you said you do this as a hobby, so you like exercising right?

So I think a lot of people will find your content to be very helpful because you know you said you do this as a hobby, so you like exercising right?

Correct.

Correct.

Nice nice because you know a lot of people struggle with exercising regularly.

Nice nice because you know a lot of people struggle with exercising regularly.

很多人都没有办法去养成这个按时运动的习惯。

很多人都没有办法去养成这个按时运动的习惯。

That's right.

That's right.

It's hard to build a habit for anything.

It's hard to build a habit for anything.

Yeah, I think that's the hardest part for most people.

Yeah, I think that's the hardest part for most people.

So it's hard to build a habit for anything.

So it's hard to build a habit for anything.

That's build a habit to build a habit.

That's build a habit to build a habit.

So that's really the hardest part.

So that's really the hardest part.

这是最困难的地方，因为a lot of people don't even know how to do it, how to build a habit, right?

这是最困难的地方，因为a lot of people don't even know how to do it, how to build a habit, right?

That's right.

That's right.

Yeah, yeah.

Yeah, yeah.

So obviously you've built a habit for exercising and today we're。

So obviously you've built a habit for exercising and today we're。

Really going to talk about a book that's going to help you build habits.

Really going to talk about a book that's going to help you build habits.

That's going to help you build habits that you want, so daily habits that help you, you know, become a better version of yourself essentially.

That's going to help you build habits that you want, so daily habits that help you, you know, become a better version of yourself essentially.

Oh, right, right, to become a better version of yourself,成为一个更好的你自己。

Oh, right, right, to become a better version of yourself,成为一个更好的你自己。

那咱们今天要介绍的这本书呢，中文名叫原子习惯，Atomic Habits，作者是James Clear。

那咱们今天要介绍的这本书呢，中文名叫原子习惯，Atomic Habits，作者是James Clear。

Yeah, I've heard of this book, and this book is really good.

Yeah, I've heard of this book, and this book is really good.

right?

right?

Yeah, this is my go-to book when it comes to building habits.

Yeah, this is my go-to book when it comes to building habits.

So it's your go-to book.

So it's your go-to book.

那一提起习惯，这本书是大家立马就会想到的首选go-to book。

那一提起习惯，这本书是大家立马就会想到的首选go-to book。

Why is this book called Atomic Habits?

Why is this book called Atomic Habits?

So as we know, atoms are really small.

So as we know, atoms are really small.

And one of the most important points that the author wants to tell us is that you want to start with very small changes.

And one of the most important points that the author wants to tell us is that you want to start with very small changes.

CHANGES IN YOUR LIFE ATOMS.

CHANGES IN YOUR LIFE ATOMS.

就是原子。

就是原子。

那作者的中心思想其中之一就是：YOU NEED TO START WITH VERY SMALL CHANGES，你要从非常小的改变开始做起，不要想一步登天。

那作者的中心思想其中之一就是：YOU NEED TO START WITH VERY SMALL CHANGES，你要从非常小的改变开始做起，不要想一步登天。

RIGHT？

RIGHT？

YES。

YES。

SO WITH WHAT EXACTLY ARE HABITS？

SO WITH WHAT EXACTLY ARE HABITS？

那习惯到底是什么呢？

那习惯到底是什么呢？

HERE'S A DEFINITION OF HABITS：THEY ARE SMALL DECISIONS AND ACTIONS THAT YOU MAKE IN YOUR DAILY LIFE WITHOUT EVEN THINKING ABOUT IT。

HERE'S A DEFINITION OF HABITS：THEY ARE SMALL DECISIONS AND ACTIONS THAT YOU MAKE IN YOUR DAILY LIFE WITHOUT EVEN THINKING ABOUT IT。

哦，所以习惯就是你日常生活中做出的 SMALL DECISIONS，微小的决定以及 ACTIONS 行为。

哦，所以习惯就是你日常生活中做出的 SMALL DECISIONS，微小的决定以及 ACTIONS 行为。

重点在这里啊，SO WITHOUT。

重点在这里啊，SO WITHOUT。

thinking about it，就是连想都不要想，对吗？

thinking about it，就是连想都不要想，对吗？

correct。

correct。

所以如果你觉得做一件事还是需要翻来覆去很纠结的话，只能说it's not a habit yet，那它还不是一个习惯。

所以如果你觉得做一件事还是需要翻来覆去很纠结的话，只能说it's not a habit yet，那它还不是一个习惯。

yeah，and also um there are three common misunderstandings that most people have about habits。

yeah，and also um there are three common misunderstandings that most people have about habits。

oh three common misunderstandings，那大多数人呢，对于习惯其实有三个误解。

oh three common misunderstandings，那大多数人呢，对于习惯其实有三个误解。

so what are they？

so what are they？

the first one is thinking that small but positive changes don't matter.

the first one is thinking that small but positive changes don't matter.

就是认为微小但是积极的改变是不重要的，don't matter，but in fact they matter a lot，right？

就是认为微小但是积极的改变是不重要的，don't matter，but in fact they matter a lot，right？

yes they do。

yes they do。

So both good changes and bad changes will compound.

So both good changes and bad changes will compound.

So in just a year, good changes will compound into a huge improvement, and the same goes for bad changes.

So in just a year, good changes will compound into a huge improvement, and the same goes for bad changes.

So good changes will compound, compound会累积叠加起来。

So good changes will compound, compound会累积叠加起来。

那有一个词儿叫compound interest，我记得也就是复利compound interest。

那有一个词儿叫compound interest，我记得也就是复利compound interest。

比如说百分之一的改变，只要一年就会累积成巨大的进步improvement。

比如说百分之一的改变，只要一年就会累积成巨大的进步improvement。

所以如果好习惯是利滚利，那坏习惯就是高利贷了。

所以如果好习惯是利滚利，那坏习惯就是高利贷了。

yeah，according to the author，habits are the compound interest of self improvement。

yeah，according to the author，habits are the compound interest of self improvement。

habits are the compound interest of self improvement。

habits are the compound interest of self improvement。

那习惯呢，其实就是自我提升的这样的一个复利。

那习惯呢，其实就是自我提升的这样的一个复利。

所以勿以恶小而为之，勿以善小而不为。

所以勿以恶小而为之，勿以善小而不为。

那放在习惯上也是一样的。

那放在习惯上也是一样的。

yeah，the second misunderstanding about habits is you should focus on what you want to achieve。

yeah，the second misunderstanding about habits is you should focus on what you want to achieve。

oh really，养成好习惯不就是要focus on what you want to achieve？

oh really，养成好习惯不就是要focus on what you want to achieve？

专注在你想要达成的那件事上吗？

专注在你想要达成的那件事上吗？

YEAH WELL, THAT'S WHAT MOST PEOPLE GET WRONG.

YEAH WELL, THAT'S WHAT MOST PEOPLE GET WRONG.

SO THE AUTHOR SAID THE MOST EFFECTIVE WAY IS TO ACTUALLY FOCUS ON YOUR IDENTITY.

SO THE AUTHOR SAID THE MOST EFFECTIVE WAY IS TO ACTUALLY FOCUS ON YOUR IDENTITY.

SO YOU NEED TO DECIDE WHAT KIND OF PERSON YOU WANT TO BECOME.

SO YOU NEED TO DECIDE WHAT KIND OF PERSON YOU WANT TO BECOME.

OH, SO YOU SHOULD FOCUS ON YOUR IDENTITY.

OH, SO YOU SHOULD FOCUS ON YOUR IDENTITY.

专注于你的身份，YOUR IDENTITY。

专注于你的身份，YOUR IDENTITY。

嗯，所以你首先要决定你要成为一个什么样的人。

嗯，所以你首先要决定你要成为一个什么样的人。

YOU NEED TO DECIDE WHAT KIND OF PERSON YOU WANT TO BECOME。

YOU NEED TO DECIDE WHAT KIND OF PERSON YOU WANT TO BECOME。

OH, INTERESTING。

OH, INTERESTING。

Yeah, so you should really think this through.

Yeah, so you should really think this through.

What kind of person do you want to become?

What kind of person do you want to become?

And then choose the habits that align with this identity.

And then choose the habits that align with this identity.

Oh, so you choose the habits,一定要跟你的理想身份，你想成为的那种人所相符合。

Oh, so you choose the habits,一定要跟你的理想身份，你想成为的那种人所相符合。

And next, instead of outcomes like I want to lose twenty pounds or I want to squat three hundred pounds, you would say to yourself, I am a person who never misses a workout, and you really have to believe it.

And next, instead of outcomes like I want to lose twenty pounds or I want to squat three hundred pounds, you would say to yourself, I am a person who never misses a workout, and you really have to believe it.

Wow, that's really new.

Wow, that's really new.

So it's not even about I want to become a person who never misses a workout.

So it's not even about I want to become a person who never misses a workout.

就是你心里想的不是你想成为一个从来都不会错过任何一次健身的人。

就是你心里想的不是你想成为一个从来都不会错过任何一次健身的人。

而是说你在心里要对自己说：我就是这样的人。

而是说你在心里要对自己说：我就是这样的人。

SO I AM A PERSON WHO NEVER MISSES A WORKOUT，我从来不会错过一次健身。

SO I AM A PERSON WHO NEVER MISSES A WORKOUT，我从来不会错过一次健身。

我就是这样的人。

我就是这样的人。

I AM THIS TYPE OF PERSON，然后把它内化成你的信念。

I AM THIS TYPE OF PERSON，然后把它内化成你的信念。

YOU REALLY HAVE TO BELIEVE IT.

YOU REALLY HAVE TO BELIEVE IT.

RIGHT？

RIGHT？

YEAH，IDENTITY IS BASICALLY WHAT YOU BELIEVE ABOUT YOURSELF，AND YOUR ACTIONS ARE ACTUALLY RESULTS OF YOUR IDENTITY。

YEAH，IDENTITY IS BASICALLY WHAT YOU BELIEVE ABOUT YOURSELF，AND YOUR ACTIONS ARE ACTUALLY RESULTS OF YOUR IDENTITY。

哦，IDENTITY IS WHAT YOU BELIEVE ABOUT YOURSELF。

哦，IDENTITY IS WHAT YOU BELIEVE ABOUT YOURSELF。

那你的身份就是你到底相信自己是一个什么样的人。

那你的身份就是你到底相信自己是一个什么样的人。

那我有点悟了。

那我有点悟了。

SO FOR EXAMPLE，I REALLY WANT TO BECOME A MORNING PERSON。

SO FOR EXAMPLE，I REALLY WANT TO BECOME A MORNING PERSON。

我其实非常想早睡早起。

我其实非常想早睡早起。

SO I WANT TO SLEEP AND WAKE UP EARLY, YOU KNOW？

SO I WANT TO SLEEP AND WAKE UP EARLY, YOU KNOW？

BUT 但其实我不应该这么想，因为这样想呢只会加强我对于自身的这种做不到的这种信念。

BUT 但其实我不应该这么想，因为这样想呢只会加强我对于自身的这种做不到的这种信念。

那其实我应该告诉自己，就是我就是一个早睡早起的人，那我就是一个可以实现睡眠自由的人。

那其实我应该告诉自己，就是我就是一个早睡早起的人，那我就是一个可以实现睡眠自由的人。

这让我想到一个中国文化里王阳明先生提到的一种五性自足的信念，就是说其实我想要达成的目标所具备的条件，其实我自己都已经满足了。

这让我想到一个中国文化里王阳明先生提到的一种五性自足的信念，就是说其实我想要达成的目标所具备的条件，其实我自己都已经满足了。

So Vip, I have a question.

So Vip, I have a question.

Will I magically become a morning person if I just keep telling myself that?

Will I magically become a morning person if I just keep telling myself that?

I don't think so.

I don't think so.

At the same time, you need to also prove it to yourself.

At the same time, you need to also prove it to yourself.

Oh, you need to prove it to yourself.

Oh, you need to prove it to yourself.

还是需要做些事情来证明给自己看，但那是最难的部分。

还是需要做些事情来证明给自己看，但那是最难的部分。

你怎么证明给自己看？

你怎么证明给自己看？

你不需要做很困难的事情。

你不需要做很困难的事情。

You need to prove it to yourself with very small wins in your life that align with your identity.

You need to prove it to yourself with very small wins in your life that align with your identity.

Oh,你要用small wins微小的胜利来向自己证明这个新的身份是合理的。

Oh,你要用small wins微小的胜利来向自己证明这个新的身份是合理的。

Can I do this?

Can I do this?

So I will tell myself that I am a morning person, and then on the mornings that I did get up early, I will say to myself: So see, I am a morning person.

So I will tell myself that I am a morning person, and then on the mornings that I did get up early, I will say to myself: So see, I am a morning person.

I knew it.

I knew it.

And then, so that will make it easier for me to get up early next time.

And then, so that will make it easier for me to get up early next time.

So,那这样就会让我下次早起呢更加轻松。

So,那这样就会让我下次早起呢更加轻松。

So, instead of telling myself,而不是告诉自己Oh, I finally get up early for once.

So, instead of telling myself,而不是告诉自己Oh, I finally get up early for once.

我终于早起了一次。

我终于早起了一次。

I hope I do it next time.

I hope I do it next time.

我希望下次还能这样。

我希望下次还能这样。

Exactly, it could even be smaller than that.

Exactly, it could even be smaller than that.

You could simply open your eyes in the morning when your alarm rings, and then you could tell yourself that.

You could simply open your eyes in the morning when your alarm rings, and then you could tell yourself that.

如果我早上闹钟醒了，when my alarm rings。

如果我早上闹钟醒了，when my alarm rings。

I you know if I open my eyes如果我成功的睁开眼睛了我就可以告诉自己我就是一个早睡早起的人 wow So that that' really interesting you know and and it's not a lie这其实并不是对自己撒谎 right而是去利用这种信心和信念的力量给自己降低这种行动的阻力增加你自己的动力啊我觉得信念的力量真的太神奇。

I you know if I open my eyes如果我成功的睁开眼睛了我就可以告诉自己我就是一个早睡早起的人 wow So that that' really interesting you know and and it's not a lie这其实并不是对自己撒谎 right而是去利用这种信心和信念的力量给自己降低这种行动的阻力增加你自己的动力啊我觉得信念的力量真的太神奇。

了Yeah the third misunderstanding IS you shouldOULD focus on setting goalsAL.

了Yeah the third misunderstanding IS you shouldOULD focus on setting goalsAL.

啊 OK那这个我懂第三个误解就是 you shouldOULD FO focus on setting goals你应该专注于设定目标那大家可以想一想啊自己每年的 new Year RESOLUTION新年愿望然后你就知道了有多少是真的实现了。

啊 OK那这个我懂第三个误解就是 you shouldOULD FO focus on setting goals你应该专注于设定目标那大家可以想一想啊自己每年的 new Year RESOLUTION新年愿望然后你就知道了有多少是真的实现了。

呢 Yeah uh.

呢 Yeah uh.

So if you want better results, then forget about setting goals and focus on a system instead.

So if you want better results, then forget about setting goals and focus on a system instead.

Oh systems.

Oh systems.

So that system is very important.

So that system is very important.

嗯，缺乏这种系统化的思维 systematic thinking 也是很多人在养成习惯的时候屡战屡败的原因。

嗯，缺乏这种系统化的思维 systematic thinking 也是很多人在养成习惯的时候屡战屡败的原因。

也就是说，如果你没有实现你的目标，其实就是你设计的系统有漏洞。

也就是说，如果你没有实现你的目标，其实就是你设计的系统有漏洞。

yeah so that's it for our episode 那咱们的这期节目先做到这里。

yeah so that's it for our episode 那咱们的这期节目先做到这里。

if you want to know how to design a system to build good habits, please listen to our next episode 我们下期节目会继续讨论如何设计一个坚不可摧的习惯系统。

if you want to know how to design a system to build good habits, please listen to our next episode 我们下期节目会继续讨论如何设计一个坚不可摧的习惯系统。

do you want to build a habit system for yourself?

do you want to build a habit system for yourself?

Yeah, let us know your thoughts.

Yeah, let us know your thoughts.

And this is Ann.

And this is Ann.

This is Vip.

This is Vip.

See you next time.

See you next time.

Bye bye.

Bye bye.

You gotta live your life, you gotta treat you right, you gotta give it to the baby at the time, you gotta shake it up, you gotta hold it down, you gotta do all of the things that.

You gotta live your life, you gotta treat you right, you gotta give it to the baby at the time, you gotta shake it up, you gotta hold it down, you gotta do all of the things that.