Tiny Habits: Introduction

Vocabulary

word	meaning	word	meaning
mighty	强大的，巨大的	alarming	令人担忧的
keep promise to xx	遵守和xx的诺言	follow xx to the letter	严格按照指示做
step on stage	上场，登上舞台	get one’s act together	振作精神
attempt at sth / make an attempt at (doing) sth		fall short of sb’s expectations	辜负期望，低于预期
pull ourselves up by our bootstrap	通过努力克服困难	bootstrap	拔靴带，辅导程序
build / form / break habits		create positive / breakthrough changes
hands-on experience		wrong mindset
sled	雪橇	well-worn path	老路线，无新意的
take a different route		groove	凹槽，惯例
bridge the gap		angst	焦虑
disrupt the old approach	打破旧方法	road test	试车
refinement	完善	trade prescriptions for process
create breakthrough changes		best of all	最重要的是
gung-ho	狂热的(informal)	tinker	小修改
incorporate	包含，合并	hunch	感觉，直觉
spinach	菠菜	cauliflower	菜花
mustard	芥末cut the ~达到标准	weed out	剔除
uplifting	令人振奋的	twists and turns	曲折
whimsical	异想天开的	fallacy	谬论
bucket-list	遗愿清单	phony	伪造的
toddler	学步的儿童	sewer	下水沟~pipe;~system
grate	壁炉，格栅	curb	抑制~ delinquency
trip and fall	绊倒	mat	垫子
chatter	唠叨	ramp up	斜升
maxim	格言	constellation	星座；一群a ~ of artists
binge	狂欢	drain	排水道；耗尽
rein	控制；支配	ranch	大农场
despair	绝望	stricken	受损害的
pivotal	中枢的 a ~ role in …	fulcrum	支点the ~ of the academic community
anatomy	解剖学	riddle	谜语
brew	酝酿home-brew software

Sentences

• Popular thinking about habit formation and change feeds into our impulse to set unrealistic expectations.
• For some people, blaming yourself is just where your brain goes—it’s like a sled in the snow, slipping into a well-worn path down the hill.
• If you follow the Tiny Habits process, you’ll start taking a different route. Snow will quickly start covering those self-doubting grooves.
• A sense of exploration and discovery is a prerequisite to success, not just an added bonus.

Key Takeaways

改变心态

1. 停止自责
2. 将愿望划分成一个个小的行为
3. 拥抱错误，当作是一次探索发现，用来汲取经验
   通过好的感受来改变。

The right mindset

1. Stop judging yourself.
2. Take your aspirations and break the down into tiny behaviors.
3. Embrace mistakes as discoveries and use them to move forward.
   You change best by feeling good - not by feeling bad.

▶

Where to start to change behaviors?

creating tiny positive habits

1. Take a behavior
2. start from tiny ones
3. fit naturally in life
4. grow bigger

Recipe for the Maui Habit
After I wake up, I will say, “It’s going to be a great day”

▶

why tiny habits not big habits?

fast, can start now, safe
can grow big
doesn’t rely on motivation or willpower, transformative

• During the growing habits process, how do we keep growing ?
  • Celebrate successes

1. Anchor moment
2. New tiny behavior
3. Instant celebration

练习

牙线

当我刷完牙，就开始用牙线

1. 选一款牙线
2. 牙线放到卫生间柜子上，最好是牙刷旁边
3. 对镜微笑，感觉良好

每日巧克力

1. 买一款认为健康的黑巧克力
2. 每天早上喝完咖啡后吃一小块。
3. 品尝巧克力的味道，为生活加入了健康习惯而感到幸福

用幸福来改变生活

1. 在纸上写下：用幸福来改变生活，而不是痛苦
2. 把这张纸粘到卫生间镜子上
3. 经常读这句话
4. 注意这个观点是如何在生活中运用的