Atomic Habits day 123

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.

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توضیحات اپیزود

HOW TO TURN INSTANT GRATIFICATION TO YOUR ADVANTAGE The vital thing in getting a habit to stick is to feel successful—even if it’s in a small way. The feeling of success is a signal that your habit paid off and that the work was worth the effort. In a perfect world, the reward for a good habit is the habit itself. In the real world, good habits tend to feel worthwhile only after they have provided you with something. Early on, it’s all sacrifice. You’ve gone to the gym a few times, but you’re not stronger or fitter or faster—at least, not in any noticeable sense. It’s only months later, once you shed a few pounds or your arms gain some definition, that it becomes easier to exercise for its own sake. In the beginning, you need a reason to stay on track. This is why immediate rewards are essential. They keep you excited while the delayed rewards accumulate in the background. What we’re really talking about here—when we’re discussing immediate rewards—is the ending of a behavior. The ending of any experience is vital because we tend to remember it more than other phases. You want the ending of your habit to be satisfying. The best approach is to use reinforcement, which refers to the process of using an immediate reward to increase the rate of a behavior. Habit stacking, which we covered in Chapter 5, ties your habit to an immediate cue, which makes it obvious when to start. Reinforcement ties your habit to an immediate reward, which makes it satisfying when you finish. Immediate reinforcement can be especially helpful when dealing with habits of avoidance, which are behaviors you want to stop doing. It can be challenging to stick with habits like “no frivolous purchases” or “no alcohol this month” because nothing happens when you skip happy hour drinks or don’t buy that pair of shoes. It can be hard to feel satisfied when there is no action in the first place. All you’re doing is resisting temptation, and there isn’t much satisfying about that. One solution is to turn the situation on its head. You want to make avoidance visible. Open a savings account and label it for something you want—maybe “Leather Jacket.” Whenever you pass on a purchase, put the same amount of money in the account. Skip your morning latte? Transfer $5. Pass on another month of Netflix? Move $10 over. It’s like creating a loyalty program for yourself. The immediate reward of seeing yourself save money toward the leather jacket feels a lot better than being deprived. You are making it satisfying to do nothing. 🟢📚هایلایت قسمت ۱۲۳ کتاب عادت های اتمی 📚🟢 ✅ Vital : مهم ✅ even if : حتی اگر ✅ Worth : ارزش داشتن ✅ effort : تلاش ✅ worthwhile : ارزشمند ✅ provide: مهیا کردن ✅ early on: در ابتدا ✅ sacrifice : فداکاری ✅ fitter: خوش اندام تر ✅ noticeable : قابل ملاحظه ✅ definition : قدرت و نمایان ✅ on track: در مسیر ✅ immediate : فوری ✅ essential : مهم و ضروری ✅ excited : هیجان زده ✅ accumulate : جمع شدن ✅ background : زمینه ✅ experience : تجربه ✅ approach : رویکرد ✅ reinforcement : تقویت ✅ increase : افزایش دادن ✅ cover: پوشش دادن ✅ obvious : واضح ✅ satisfying : لذت بخش ✅ especially : خصوصا ✅ avoidance : اجتناب ✅ challenging : سخت ✅ frivolous : بیهوده ✅ purchase : خرید ✅ alcohol : الکل ✅ satisfied : راضی ✅ resisting : رد کردن ✅ temptation : وسوسه ✅ solution : راه حل ✅ situation : وضعیت ✅ visible : قابل مشاهده ✅ account : حساب ✅ Skip : صرف نظر کردن ✅ loyalty : وفاداری ✅ leather : چرم ✅ deprived : محروم ➖➖➖➖➖➖➖➖➖➖➖➖ 🌟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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