新年伊始，你是否已经立下今年的目标？今天，Jenny和Jason要分享一本全球热卖2000多万册的英语畅销书---Atomic Habits《原子习惯》。希望这本习惯养成宝典给你的2025年带来一些启发。

"Atomic Habits" by James Clear offers a comprehensive guide to understanding and transforming habits: James Clear所著的《原子习惯》为理解和改变习惯提供了全面性的指导

The book is titled this way to emphasize the concept of making small, incremental changes (atomic) that compound into remarkable results over time: 书之所以命名为《原子习惯》，是为了强调这样一个理念：原子般微小、渐进的改变，随着时间的累积，能产生明显、惊人的效果

The book offers an excellent framework for improving your life by forming good habits and breaking bad ones: 这本书为通过养成好习惯和改掉坏习惯来改善生活提供了一个极好的框架

10 key insights from Atomic Habits: 《原子习惯》的十点精华建议

1. The Power of Tiny Gains: 微小进步的力量

Small, consistent improvements can lead to significant results over time. Improving by just 1% each day compounds to remarkable progress: 随着时间的推移，微小而持续的改进会带来显著的成果。每天进步 1%，就能带来显著的提升

2. Focus on Systems, Not Goals: 关注体系，而非目标

While goals provide direction, it's the daily systems and routines that drive progress. Concentrating on building effective systems leads to achieving desired outcomes: 虽然目标能提供方向，但日常的体系和规律才能真正驱动进步。专注于建立有效的体系，能帮助你实现预期的效果

3. The Four Laws of Behavioral Change: 行为改变的四大定律

To build good habits, make them obvious, attractive, easy, and satisfying: 要养成好习惯有四个要点：让习惯显而易见、有吸引力、简单易行、能带来满足感

4. Identity-Based Habits: 建立于身份的习惯

Shifting focus from outcomes to identity can lead to more sustainable habit change. By embodying the identity of the person you want to become, your habits will align accordingly: 将注意力从结果转移到身份上能带来更持久的改变。通过体现你想成为的身份，你的习惯也会相应调整和对齐

5. The Two-Minute Rule: 两分钟法则

To make habits easier to start, scale them down to a two-minute version. This approach reduces resistance and helps in building consistency: 为了让习惯更容易养成，可以把它缩减为两分钟的版本。这种方法可以减少阻力和抗拒感，也能提升连贯性

6. Habit Stacking: 习惯叠加

Linking a new habit to an existing one creates a cue for the new behavior, making it more likely to be adopted. This technique leverages the existing neural pathways associated with established habits: 将新习惯与现有的习惯连系起来，可以为新行为提供提示，使其更容易被采纳。这种方法通过充分利用与已有习惯相关的神经通路来建立新习惯

7. Environment Design: 环境设计

Shaping your environment to support desired habits can make positive behaviors more obvious and easier to perform. This involves organizing your physical space to encourage good habits and discourage bad ones: 打造你的环境来支持理想的习惯，可以使好习惯更明显、更容易实施。这包括整理和组织你的物理空间来鼓励好习惯，阻止坏习惯

8. The Plateau of Latent Potential: 潜能的平原

Significant outcomes may not be immediately visible. Persistence through periods of little apparent progress is essential, as habits often need time to produce noticeable results: 明显的效果可能不会立即显现。关键是在提升不明显的时期坚持下去，因为习惯往往需要时间才能看到明显的效果

9. Inversion of the Four Laws: 四大定律的反面

As powerful as the four laws of good habit formation are, to break a bad habit, invert the four laws: make it invisible, unattractive, difficult, and unsatisfying. This approach helps in disrupting the cues and rewards that sustain bad habits: 正如良好习惯养成的四大定律具有强大的力量，要想改掉坏习惯，就要反其道而行之：让坏习惯不显而易见、没有吸引力、难以实施、无法带来满足感。这种方法有助于打破维持坏习惯的暗示和奖励

10. Continuous Improvement: 持续提升

Embrace the philosophy of continuous improvement by regularly reflecting on your habits and making necessary adjustments. This ongoing process fosters personal growth and development: 拥抱持续提升的理念。通过定期反思自己的习惯并做出必要的调整来不断促进个人成长和发展

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