第一定律：make it obvious
1、明确时间、地点（最好写下来或者提前念出来，时间最好是一周一月一年的开端）
2、 habit stacking 新旧习惯搭配执行（与旧习惯建立连接，利用Diderot Effect，在做旧习惯的时候自然过渡到新习惯）
3、环境营造（环境比个人意志重要，最好的办法是创建良好环境，避免需要用到意志抵抗）
第二定律：make it attractive
1、诱惑绑定，把一件事与另一件喜欢的事绑到一起，例如跑步时看八卦新闻，or做完十个俯卧撑（need）后可以刷十分钟微博（want）。
2、找到社团（人类文化是模仿周围的人、跟随大众、服从权威）
We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige).
The culture we live in determines which behaviors are attractive to us
3、建立对好习惯的积极感觉，对坏习惯的消极感觉
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.
第三定律：make it easy
1、action而不是motion（每天一小步也比一直在脑海中空想好）
2、设定简单的小目标，从简单开始，repeat后逐步提升（很多坏习惯的养成就是因为操作太简单）
3、重新设计环境，使习惯实施更无障碍。1970年代的日本公司，从工作环境开始改进效率，比如设计让工作人员不需要弯腰转身，或者来回跑去取工具等的环境，提升了工作人员的效率，从而提升公司生产率。
4、为事情预先准备好环境（今晚把做早餐的工具食品都摆放到合适位置，明天早餐做起来就方便多了）
PRIME THE ENVIRONMENT FOR FUTURE USE
养成随手收拾的习惯，为下一次使用提供方便
Nuckols dialed in his cleaning habits by following a strategy he refers to as “resetting the room.” For instance, when he finishes watching television, he places the remote back on the TV stand, arranges the pillows on the couch, and folds the blanket. When he leaves his car, he throws any trash away. Whenever he takes a shower, he wipes down the toilet while the shower is warming up. (As he notes,
the “perfect time to clean the toilet is right before you wash yourself in the shower anyway.”) The purpose of resetting each room is not simply to clean up after the last action, but to prepare for the next action.
5、注意养成做好的决定的习惯
很多事情是从选择开始分叉。
例如每天回家后，花两分钟决定是穿上外出服出门去健身房，还是坐在沙发上开始点外卖？
Decisive moments set the options available to your future self
6、两分钟定律：每一个新习惯，开始时尽量设计成少于两分钟时间完成。后面的行动就变成开弓没有回头箭，会依照惯性执行下去。
You’ll find that nearly any habit can be scaled down into a two- minute version:
“Read before bed each night” becomes “Read one page.”
“Do thirty minutes of yoga” becomes “Take out my yoga mat.” “Study for class” becomes “Open my notes.”
“Fold the laundry” becomes “Fold one pair of socks.”
“Run three miles” becomes “Tie my running shoes.”
7、善用技术
Automate your habits. Invest in technology and onetime purchases that lock in future behavior
By utilizing commitment devices, strategic onetime decisions, and technology, you can create an environment of inevitability—a space where good habits are not just an outcome you hope for but an outcome that is virtually guaranteed.
第四定律：make it satisfying
1、由于目前大部分习惯都需要延迟满足，而人类大脑还停留在即时满足模式，所以为了一开始坚持下去，需要设置一些小小的即时激励。
2、habit tracking：追踪记录行为轨迹，从而清晰的认识到自己做的程度（记录一天的饮食、记录每天写下的页数、记录打出的客户电话等），并且可以提醒自己不打破这个轨迹。
3、不要为了记录而记录，要分清楚衡量的数据是否合适。例如减肥时不仅是体重这一项数据，还可以关注皮肤是否变化，精神是否变化，sex是否变化等。如果体重不变，其他变了，说明也是取得了进步，而不应该否定自己。
4、不要放弃两次。偶尔一次是正常，但两次就可能走向最终的放弃。抛弃all-or-nothing的非黑即白的思想，允许偶尔的犯错。
5、habit contract ：每当错过一次习惯时，就立即给予惩罚。最好再找一个监督伙伴。
进阶策略：如果从merely good 到truly great
1、The Truth About Talent (When Genes Matter and When They Don’t）
找到与自己天赋和基因最匹配的领域
如果不能赢在更好，可以赢在不同，综合自己的技能创造出独特的优势。不能在旧游戏中脱颖而出，还可以考虑发明一款新的适合自己的游戏（改变规则）
When you can’t win by being better, you can win by being different. By combining your skills, you reduce the level of competition, which makes it easier to stand out.
Play a game that favors your strengths. If you can’t find a game that favors you, create one.
2、The Goldilocks Rule: How to Stay Motivated in Life and Work
设置难度适中的习惯，可以获得最大的动力。（不简单无聊，有一点挑战，不会因为太难而轻易放弃）
提升自己对日复一日枯燥练习的忍耐力
The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. You have to fall in love with boredom.
3、The Downside of Creating Good Habits创建好习惯带来的反面问题，习惯成自然，如果不定期检查回顾，就会进入盲区，甚至退步。
Habits + Deliberate Practice = Mastery
Reflection and review，定期回顾总结。
每月or每年反思：好的？不好的？学到了什么？
4、不要给自己立固定模式（职业）的人设，转为定位自己的人格特征。
人当如水，本质不变，但能适应不同的环境。
Men are born soft and supple;
dead, they are stiff and hard.
Plants are born tender and pliant;
dead, they are brittle and dry.
Thus whoever is stiff and inflexible is a disciple of death.
Whoever is soft and yielding is a disciple of life.
The hard and stiff will be broken.
The soft and supple will prevail.
—LAO TZU
5、千里之行，始于足下。
