《原子習慣：細微改變帶來巨大成就的實證法則》
《原子習慣》在2019年6月甫出版便佔據銷售排行榜第一名，截至今日(2020年1月)仍是最熱門書籍前三名。
我在去年十月購買了這本書，也真的親身練習，做了一些實踐，讓我好奇的是，這樣一本好書，竟是從作者的一場嚴重車禍做為開端。
本書概述
本書作者詹姆斯．克利爾(James Clear)在高中二年級的棒球比賽中發生意外，導致頭部重傷，幾乎宣告人生出局，在復健的過程中充滿痛苦與自我懷疑，所幸他並未放棄，靠著一步步微小而持續的步驟，最終重返榮耀，成為丹尼森大學最佳男運動員，而這本書就是作者將他如何改變的訣竅公諸於世的集大成作，其實核心早在前言就已揭示：
“只要你願意堅持多年，起初看似微不足道的改變終將像以複利計算一樣利滾利，滾出非比尋常的結果。”
習慣的養成也有階段
《原子習慣》是一本工具書，它的寫作基礎建立於許多已知的腦神經與人類行為學研究，但是這對一般人並沒有用，大部分的人即使明白養成好習慣很重要，卻還是無法成功，理由不外乎以下幾個：
- 太忙了，沒時間
- 無法持續
- 總想要一次到位，最後連開始行動都沒有
- 周邊的人都沒有類似習慣，一個人動力不足
- 就是無法戒菸…
作為一本實用的工具書，詹姆斯不會高談闊論，灌讀者心靈雞湯，他用淺明的方式，說明一個人的習慣養成，需要經過四個階段：
- 提示：促使我們的大腦開啟與分析(例如注意到食物)
- 渴望：內在的慾望被引發(想要吃甜食後帶來的愉悅感)
- 回應：步驟的執行(真的抓一把餅乾來吃)
- 獎賞：大腦被滿足(腦內分泌多巴胺，使心情愉快)
這是一個習慣迴路，代表可以被重複強化，最終成為習慣，好的習慣像是每天早晚刷牙，壞的如抽菸或早起滑手機，都是在過程中逐漸被強化的，事實上，人就是被習慣驅使的動物。
所以要如何改變習慣？有些聰明的人應該已經想到答案了——從四個階段下手！
1.讓提示顯而易見
萬事起頭難，說明了許多人常常想要改變卻無從下手，怎麼辦？或許我們可以讓這一切變得簡單具體：我們可以記錄自己的習慣、把想做的事用便利貼放在顯眼的地方、把新習慣穿插在舊習慣當中….這些方式就是利用淺移默化來將新的改變鑲嵌進我們的人生當中。
反過來說，如果想要戒除壞習慣，就讓提示隱而不現，例如把手機放在遠離床頭的位子、把零食藏在櫃子中而不是放在隨手可拿的餐桌上，讓環境成為你最大的幫手。
2.讓習慣有吸引力
這一章談的是渴望，作者說明，有時候我們引發渴望不一定是真的想做那件事，因此界定背後的動機相當重要，像是：
- 打電動不一定是沉迷，可能是希望被朋友接納
- 抽菸不一定是上癮，可能只是想要解除焦慮
- 滑臉書背後的意義是希望與他人建立關係
找出習慣、物品與你之間的關係，很多時候我們太過強調物品或習慣的壞處，但是真正的關鍵是他們之中的連結(也就是動機)，釐清這點才能對症下藥，透過模仿KOL (Key Opinion Leader,意見領袖) 或是家人，可以增加我們對新行為的吸引力：
我想要成為那樣的人。
另一個好方法就是建立儀式，例如深呼吸、在手上寫字吃掉(？)等等，有沒有發現這些都是古老的方法？沒錯，但是它就是有用，並且你已經在過去許多年中使用過了，只是你並沒發現。
3.讓行動輕而易舉
跑步10公里非常困難，運動30分鐘還可以接受，換上運動服就很簡單了。
使你的新習慣擁有最小的阻力，你會更願意去培養它。幾乎任何習慣都能夠縮減成簡單版本：
- 每晚閱讀→讀一頁
- 用功念書→翻開筆記
- 健身一小時→進去健身房五分鐘
只要做了開頭，多數人都會步上後續的軌道，習慣的力量就是如此強大。
反過來說，使行動困難無比也能發揮作用，只要我們增加壞習慣的阻力，便能使它自動消失，想想那些在臉書發布減肥失敗要捐錢的朋友吧！在公開場合宣示能讓自己更沒有退路！
4.讓獎賞令人滿足
最終，所有的新文化與習慣都步上軌道，但是還需要持續下去，而好的獎賞能夠連接這個迴路。透過追蹤習慣、連續紀錄甚至是給自己一點立即性的獎賞，都是可行的做法(但是不要運動完後馬上買珍奶給自己啊！)，每一次的測量都提供了一點小證據，讓你知道自己正往正確的方向前進，也帶來一份短暫的立即愉悅。
反或來說，使後果令人不滿就能遏止不良的行為。找個夥伴監督你吧！讓自己不要再天天熬夜！
image credit: Tirachard Kumtanom via Pexels
別管目標，請專注於系統
很多書籍都告訴我們，想要成功必須訂定確切的目標，但是《原子習慣》卻說真正重要的是整個系統；
“決定你成功或失敗的，不是你的目標，而是你的系統。”
換言之，如果你本身是不愛運動的人，那麼短暫的減重只是一時的快樂，它終究無法長久。
減重10公斤是What，是一個目標，想要改變結果；
執行新的訓練課程是How，它在改變過程；
自認是一個重視健康的人是Why，它改變了身分認同。
不要想讀一本書，而是成為讀書的人；焦點永遠都要放在成為某一種人，而非達成某項目標，上頭的實用步驟只是幫助我們貼近現實，而最終能夠持續下去的是我們的核心信念。
總結
雖然大部分的方法都是老生常談，但令我佩服的是這些舊方法經過作者彙整後竟能成為一套理論完整的方法學。也許有些人會認為這不是很簡單嗎？做就對了，那我想說，你絕對低估了習慣養成的不容易。事實上，大多數人都沒有辦法堅持下來，就是因為沒有最後的「Why」，運動或自我精進對一般人來說，只是過水的工具、借用的繩梯，而不是永久的橋梁。
去年我讀完這本書後，重新檢視自己在生活中有沒有壞習慣，結果還真不少(瘋狂滑PTT, FB, YT)，透過這本書的幫助，我已經慢慢建立起固定寫作與運動的習慣，子彈筆記也是很大的幫手(但是實踐時間不夠久，有機會再和大家分享)，讓我深深體會到，「習慣」可以幫人也能害人，端看你的信念為何。
“造就成功的，是日常習慣，而不是千載難逢的轉變。”
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