1/14(Tue.) Atomic habits (Host: David)

1/14(Tue.) Atomic habits (Host: David)

文章David Jr. » 週二 1月 07, 2020 11:20 pm

Hello everyone,

Happy New Year! This is David and it's great to be hosting at next Tuesday meeting on 14th Jan.
For this new year 2020, have you already made your New Year's resolutions (again)? And how do you actually achieve each of them?
We are going to talk about a new framework of how good habits may help realize your goals in 2020.
Hope you enjoy the meeting.

*** Please prepare/print your own "Question sheet" because no hard copy will be provided.

Must-Watch Video: 1% Better Every Day (You can click on CC to turn on the subtitle)


Some key points of this speech:
1. Aggregation of marginal gains
* The Story of British Cycling: how Dave Brailsford changed this mediocre team.
* Habits are compound interest of self-improvement:
So Good habits make time your ally, while Bad habits make time your enemy.

2. Four Stages of habit formation:
Stage 1: Noticing [Cue]
* Implementation Intentions. Specifically state your intention to implement the behavior.
* Many people think they lack "motivation" when what they really lack is "clarity".
Give your goals a time and a place to live in the world.

Stage 2: Wanting [Craving]
* One of the most overlooked drivers of your habits is your physical environment.
* Don't rely on willpower or self-control. Design your own environment instead.

Stage 3: Doing [Response]
* Quantity vs. Quality
Consistency: The more reps you put in, the more likely you are to achieve your goals.
* 2 minute rule: Optimize for the starting lines, not the finish line. Take some example. Read 30 books next year, becomes read one page. Or, do yoga four days a week, becomes take out my yoga mat.

Stage 4: Liking [Reward]
* The only reason we repeat behaviors is because we like them. You need to experience the rewards along the way.
* Why it's so difficult to form good habits and break the bad habits? Because Good habits are with immediate consequences but the reward is often delayed while for Bad habits the reward is immediate but the consequence is always delayed.
* The Seinfeld Strategy: "Don't break the chain" PLUS "Never miss twice"

3. Why habits are so important
* Every action is a vote for the type of person you wish to become.
* True Change is not behavior change, not result change, not process change, but Identity change, and your Identity emerges out of the habits you have.

4. The secret of the talk:
It's not just about getting you to make small changes. It's actually getting you to believe something new about yourself and something possible about yourself. Habits are not only the method through which we achieve external measures of success, they are also the path through which we achieve internal change and actually become someone new.
If you can change your habits, you can change your life.


For those who like to read the book or try to know more, you may check the following links:
1. James Clear landing page, where you can download free chapter 1 after signing up your email address
https://jamesclear.com/
2. HBR Podcast: IdeaCast 716: The Right Way to Form New Habits (with transcripts inside)
https://hbr.org/ideacast/2019/12/the-right-way-to-form-new-habits
3. [Amazon] Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299
4. [博客來] 原子習慣
https://www.books.com.tw/products/0010822522


Session 1 Discussion Questions:
1. "It is so easy to overestimate the importance of one defining moment
and underestimate the value of making small improvements on a daily
basis. Too often, we convince ourselves that massive success requires massive action. Whether it is losing weight, building a business, writ­ing a book, winning a championship, or achieving any other goal, we put pressure on ourselves to make some earth- shattering improvement that everyone will talk about.

Meanwhile, improving by 1 percent isn’t particularly notable—sometimes it isn’t even noticeable—but it can be far more meaningful, especially in the long run. The difference a tiny improvement can make over time is astounding. Here’s how the math works out: if you can get 1 percent better each day for one year, you’ll end up thirty-seven times better by the time you’re done. Conversely, if you get 1 percent worse each day for one year, you’ll decline nearly down to zero. What starts as a small win or a minor setback accumulates into something much more."

Question:
1a. Do you agree with above long statement?
1b. Could you share any real life story of yours that constant tiny improvements led to amazing result?


2. Prevailing wisdom claims that the best way to achieve what we want in life—getting into better shape, building a successful business, relaxing more and worrying less, spending more time with friends and family— is to set specific, actionable goals.
James Clear claims we should FORGET ABOUT GOALS and FOCUS ON SYSTEMS INSTEAD.
Do you believe in this idea that Systems matter more than goals?

3. “Many people begin the process of changing their habits by focusing on what they want to achieve. This leads us to outcome-based habits. The alternative is to build identity-based habits. With this approach, we start by focusing on who we wish to become.” The strongest changes, then, happen from inside out, starting from our identity, passing through the process, and ultimately changing the outcome."
In 2020, what new Identities do you wish to add? Why?

Session 2 Discussion Questions:We will talk more about four Stages of habit formation.
4. About Stage 1: Noticing [Cue], it mentions many people think they lack "motivation" when what they really lack is "clarity", the clarity to specifically state your intention to implement the behavior.
Do you buy into this idea?

5. About Stage 2: Wanting [Craving], it says that one of the most overlooked drivers of your habits is your physical environment. Don't rely on willpower or self-control. Design your own environment instead.
What do you think? Any real examples?

6. About Stage 3: Doing [Response], we learn that the more repetitions you put in, the more likely you are to achieve your goals. It also mentions this 2 minutes rule: Optimize for the starting lines, not the finish line.
What do you think to put more focus on everyday's starting lines, such as putting on my running shoes, hailing a cab, reading one page or take out my yoga mat instead of thinking about big goals on the finish line?

7. About Stage 4: Liking [Reward], it states the only reason we repeat behaviors is because we like them. You need to experience the rewards along the way.
What do you think about the The Seinfeld Strategy: "Don't break the chain" PLUS "Never miss twice"? Is it practical?

8. Please share your New Year's Resolution with us, and how you like to achieve it?

*******************************************************************************************************************
Agenda:
6:45 ~ 7:00pm Greetings & Free Talk / Ordering Beverage or Meal / Getting Newcomer’s Information
7:00 ~ 7:10pm Opening Remarks / Newcomer’s Self-introduction / Grouping
(Session I)
7:10 ~ 7:50pm Discussion Session (40 mins)
7:50 ~ 8:10pm Summarization (20 mins)
8:10 ~ 8:25pm Regrouping / Instruction Giving / Taking a 10 Minutes Break (Intermission)
(Session II)
8:25 ~ 9:05pm Discussion Session (40 mins)
9:05 ~ 9:25pm Summarization (20 mins)
9:25 ~ 9:30pm Concluding Remarks / Announcements

********************************************************************************************************************
聚會日期:列於該貼文主題內
聚會時間:當天請準時於 6:45 pm 到達 ~ 約 9:30 pm 左右結束
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地址、電話:台北市濟南路三段25號 地圖 (02) 2740-2350
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走法:出忠孝新生站 3 號出口後,沿著巷子(忠孝東路三段10巷)走約 2 分鐘,到了濟南路口,左轉走約 2 分鐘即可看到。
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Remember all what your mom has told you, and do the opposite.
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David Jr.
Vice President
 
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註冊時間: 週二 8月 19, 2003 12:07 am
來自: Lonely Planet

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