Atomic Habits day 136

تکمیل این اپیزود

اگر مهمان یا اسپانسری جا افتاده، از فهرست موجود انتخاب کن یا نام تازه‌ای پیشنهاد بده. پیشنهادها بعد از بررسی مدیر عمومی می‌شوند.

متن منتشرشده توسط پادکستر

توضیحات اپیزود

Telegram Admin : @m_h_sed Below that statement, Harris laid out a road map for achieving his ideal outcome: Phase #1: Get back to a strict “slow-carb” diet in Q1. Phase #2: Start a strict macronutrient tracking program in Q2. Phase #3: Refine and maintain the details of his diet and workout program in Q3. Finally, he wrote out each of the daily habits that would get him to his goal. For example, “Write down all food that he consumes each day and weigh himself each day.” And then he listed the punishment if he failed: “If Bryan doesn’t do these two items then the following consequence will be enforced: He will have to dress up each workday and each Sunday morning for the rest of the quarter. Dress up is defined as not wearing jeans, t-shirts, hoodies, or shorts. He will also give Joey (his trainer) $200 to use as he sees fit if he misses one day of logging food.” At the bottom of the page, Harris, his wife, and his trainer all signed the contract. My initial reaction was that a contract like this seemed overly formal and unnecessary, especially the signatures. But Harris convinced me that signing the contract was an indication of seriousness. “Anytime I skip this part,” he said, “I start slacking almost immediately.” Three months later, after hitting his targets for Q1, Harris upgraded his goals. The consequences escalated, too. If he missed his carbohydrate and protein targets, he had to pay his trainer $100. And if he failed to weigh himself, he had to give his wife $500 to use as she saw fit. Perhaps most painfully, if he forgot to run sprints, he had to dress up for work every day and wear an Alabama hat the rest of the quarter—the bitter rival of his beloved Auburn team. The strategy worked. With his wife and trainer acting as accountability partners and with the habit contract clarifying exactly what to do each day, Harris lost the weight.* To make bad habits unsatisfying, your best option is to make them painful in the moment. Creating a habit contract is a straightforward way to do exactly that. 🟢📚 هایلایت قسمت ۱۳۶ کتاب عادت های اتمی 📚🟢 ✅ below : زیر ✅ statement : بیانیه ✅ laid out : قرار داد ✅ road map : نقشه راه ✅ achieving : دستیابی ✅ outcome: دستاورد ✅ strict : جدی ✅ slow-carb: کربوهیدرات پایین ✅ diet: رژیم ✅ macronutrient: مواد مغذی ✅ refine: اصلاح کردن ✅ consume: مصرف کردن ✅ punishment : مجازات ✅ consequence: پیامد ✅ enforce : اجرا کردن ✅ dress up: لباس رسمی پوشیدن ✅ workday : روز کاری ✅ wearing jeans : شلوار جین پوشیدن ✅ logging: نوشتن ✅ initial : اولیه ✅ reaction : عکس العمل ✅ contract : قرار داد ✅ seem: به نظر رسیدن ✅ overly: بیش از حد ✅ unnecessary : غیر ضروری ✅ especially : خصوصا ✅ signature: امضا ✅ convince : متقاعد کردن ✅ signing : امضا کردن ✅ indication : علامت ✅ seriousness : جدیت ✅ slacking : تنبلی کردن ✅ immediately : فورا ✅ target : هدف ✅ upgrade: ارتقا دادن ✅ escalate: بالا بردن ✅ carbohydrate: کربو هیدرات ✅ protein : پروتئین ✅ painfully : به طرز دردناکی ✅ bitter rival: رقیب سرسخت ✅ beloved : محبوب ✅ accountability : مسئولیت پذیری ✅ clarifying : شفاف کردن ✅ exactly : دقیقا ✅ straightforward : سر راست ➖➖➖➖➖➖➖➖➖➖➖➖ 🌟اگر واستون مفید یا جالب بود لطفا به دوستاتونم معرفی کنید❣️ 🌟Instagram page: luminous__english 🌟Castbox channel: luminous english 🌟 YouTube channel: luminous_english ♥️ Music Channel: @luminous_music

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