Atomic Habits day 90

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

Radio by Lana Del Rey These little mind-set shifts aren’t magic, but they can help change the feelings you associate with a particular habit or situation. If you want to take it a step further, you can create a motivation ritual. You simply practice associating your habits with something you enjoy, then you can use that cue whenever you need a bit of motivation. For instance, if you always play the same song before having sex, then you’ll begin to link the music with the act. Whenever you want to get in the mood, just press play. Ed Latimore, a boxer and writer from Pittsburgh, benefited from a similar strategy without knowing it. “Odd realization,” he wrote. “My focus and concentration goes up just by putting my headphones [on] while writing. I don’t even have to play any music.” Without realizing it, he was conditioning himself. In the beginning, he put his headphones on, played some music he enjoyed, and did focused work. After doing it five, ten, twenty times, putting his headphones on became a cue that he automatically associated with increased focus. The craving followed naturally. Athletes use similar strategies to get themselves in the mind-set to perform. During my baseball career, I developed a specific ritual of stretching and throwing before each game. The whole sequence took about ten minutes, and I did it the same way every single time. While it physically warmed me up to play, more importantly, it put me in the right mental state. I began to associate my pregame ritual with feeling competitive and focused. Even if I wasn’t motivated beforehand, by the time I was done with my ritual, I was in “game mode.” You can adapt this strategy for nearly any purpose. Say you want to feel happier in general. Find something that makes you truly happy— like petting your dog or taking a bubble bath—and then create a short routine that you perform every time before you do the thing you love. Maybe you take three deep breaths and smile. Three deep breaths. Smile. Pet the dog. Repeat. Eventually, you’ll begin to associate this breathe-and-smile routine with being in a good mood. It becomes a cue that means feeling happy. Once established, you can break it out anytime you need to change your emotional state. Stressed at work? Take three deep breaths and smile. Sad about life? Three deep breaths and smile. Once a habit has been built, the cue can prompt a craving, even if it has little to do with the original situation. The key to finding and fixing the causes of your bad habits is to reframe the associations you have about them. It’s not easy, but if you can reprogram your predictions, you can transform a hard habit into an attractive one. Chapter Summary The inversion of the 2nd Law of Behavior Change is make it unattractive. Every behavior has a surface level craving and a deeper underlying motive. Your habits are modern-day solutions to ancient desires. The cause of your habits is actually the prediction that precedes them. The prediction leads to a feeling. Highlight the benefits of avoiding a bad habit to make it seem unattractive. Habits are attractive when we associate them with positive feelings and unattractive when we associate them with negative feelings. Create a motivation ritual by doing something you enjoy immediately before a difficult habit. 🟢📚هایلایت قسمت ۹۰ کتاب عادت های اتمی 📚🟢 ✅ mind-set shifts: تغییر در ذهنیت ✅ magic : جادویی ✅ associate : ربط دادن ✅ a particular habit : یک عادت خاص ✅ situation : شرایط ✅ further : بیشتر، جلوتر ✅ motivation : انگیزه ✅ ritual : آیین ✅ simply: صرفا ✅ for instance : برای مثال ✅ whenever : هروقت ✅ Press : فشار دادن ✅ benefit: بهره بردن ✅ similar strategy : استراتژی یکسان ✅ odd realization : دریافت عجیب ✅ concentration : تمرکز ✅ go up: increase: بالا رفتن ✅ conditioning : شرطی شدن ✅ focused work : کار متمرکز ✅ automatically: بطور خودکار ✅ increased focus: تمرکز بیشتر شده ✅ naturally : بطور طبیعی ✅ career : حرفه ✅ specific : ویژه ✅ stretching and throwing : حرکات کششی و پرتاب ✅ whole: کامل ✅sequence: مراحل ✅ more importantly : مهمتر ✅ competitive : با حس رقابت طلبی ✅ beforehand : از پیش، از قبل ✅ truly happy : واقعا خوشحال ✅ deep breath : نفس عمیق ✅ eventually : در نهایت ✅ establish: جا افتادن ✅ emotional state : روحیه ✅ prompt: برانگیختن ✅ original situation : شرایط اصلی یا اولیه ✅ finding and fixing : پیدا مردن و اصلاح کردن ✅ reframe : اصلاح کردن ➖➖➖➖➖➖➖➖➖➖➖➖ 🌟اگر واستون مفید یا جالب بود لطفا به دوستاتونم معرفی کنید❣️ 🌟Instagram page: luminous__english 🌟Castbox channel: luminous english 🌟 YouTube channel: luminous_english

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