#原文笔记
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微习惯：简单到不可能失败的自我管理法则
前言
微习惯是一种非常微小的积极行为，你需要每天强迫自己完成它。微习惯太小，小到不可能失败。正是因为这个特性，它不会给你造成任何负担，并且具有超强的“欺骗性”，它也因此成了一种极其有效的习惯养成策略。
本书结构
本书由七章组成。本书的终极目标是帮助你在生活中永久建立健康的习惯性行为方式。前三章将探讨习惯建立过程、大脑、意志力、动力以及这些因素之间是如何相互关联的。如何利用这些知识达到最佳效果呢？接下来的两个章节将探讨合理、科学的途径。最后三章教你如何具体应用。
第1章 微习惯是什么
一切的源头：挑战1个俯卧撑
只为培养好习惯
微习惯简介
习惯和大脑探秘
微习惯就是你强迫自己每天做的微不足道的积极行为。
第2章 大脑的工作原理
变化缓慢、状态稳定的大脑
愚蠢的重复者与聪明的管理者
前额皮层——对抗自动行为的防御武器
基底神经节——模式探测器
重复就是（潜意识）大脑使用的语言。
第3章 动力v.s.意志力
“激发动力”策略的诸多问题
为什么意志力能打败动力？
意志力的工作原理
●我们是用动力或意志力开启新的（非习惯性）行为的。●动力不可靠，所以不能充当建立习惯的策略。●意志力可靠，但前提是你没有把它耗尽。●引起意志力损耗的5大主要因素：努力程度、感知难度、消极情绪、主观疲劳和血糖水平。●如果我们能成功克服这5项障碍，我们就应该能走向成功。
第4章 微习惯策略
以微习惯方式运用意志力
微习惯如何拓宽你的舒适区
出现阻力的两个时间节点
跨越障碍的微习惯
一小步+想做的事=较高的进一步行动的可能性
第5章 微习惯的独特之处
微习惯能与现有习惯一较高下
微步骤+意志力是必胜组合
微习惯没有截止时间
微习惯能提升自我效能感
微习惯能给予你自主权
抽象和具体目标与微习惯相结合
远离恐惧、怀疑、胆怯或犹豫
微习惯增强正念和意志力，给你超乎想象的惊喜
正念是一个人能培养出的最重要的技能之一，它指的是对自己思维和行动有清醒的认识。正念是目标清晰地活着和敷衍地活着之间的区别。
第6章 彻底改变只需八步
第1步：选择适合你的微习惯和计划
第2步：挖掘每个微习惯的内在价值
第3步：明确习惯依据，将其纳入日程
第4步：建立回报机制，以奖励提升成就感
第5步：记录与追踪完成情况
第6步：微量开始，超额完成
第7步：服从计划安排，摆脱高期待值
第8步：留意习惯养成的标志
我们要把期待值和精力放到坚持目标上，而不要对任务量抱有较高的期待。生活中最强大的武器就是坚持，因为这是让行为转变成习惯的唯一途径，而且当非习惯变成习惯，也就意味着你确实从与大脑对抗变成与其合作了。
第7章 微习惯策略的八大规则
1．绝不要自欺欺人
2．满意每一个进步
3．经常回报自己，尤其在完成微习惯之后
4．保持头脑清醒
5．感到强烈抵触时，后退并缩小目标
6．提醒自己这件事很轻松
7．绝不要小看微步骤
8．用多余精力超额完成任务，而不是制定更大目标
“要满意，但别满足。”
结语
备选方案：递增式提高微目标策略（慎用！）
在其他领域运用该策略
只有在发现每天只能达到最低目标时，你才应该提高目标。我建议你至少等一个月再尝试这么做。
出版后记
微习惯策略的精髓便是摆脱高期待值等外在条件的无形限制与心理压力，让自己一身轻松地行动起来。只要开始行动，你便有机会做得更多，当行动成为习惯时，你会在不知不觉中达到曾经觉得可望不可即的目标。用一句现成的话来概括这个过程——星星之火，可以燎原。
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