閱讀筆記＆雜思：詹姆斯．克利爾《三十天養成好習慣》【課程介紹】

30 Days for Better Habits

• 此系列內容來自詹姆斯．克利爾的免費郵件課程，使用其著作《Atomic Habits 原子習慣》的理論基礎，旨在30天內提供以下的資訊：
  Ｖ 消除習慣養成中可能產生的任何疑問
  Ｖ 獲得採取行動所需的工具與策略
  Ｖ 學習任何習慣養成都能適用的架構
• 這是1＋11的第一封介紹信，大致解釋這個課程因什麼而起、會怎麼運作、將為其讀者帶來什麼效益，供大家參酌，此系列會在每週三19:00釋出一章，歡迎各位隨時加入這個行列，如有翻譯建議歡迎隨時提出！

Change Your Habits, Change Your Life 
改變你的習慣，就能改變你的人生

Welcome to the 30 Days to Better Habits course. I’m James Clear. 
Over the next four weeks, you will learn the essential elements of creating and maintaining good habits.
歡迎來到《30天養成好習慣》課程，我是詹姆斯．克利爾。
在接下來四週內，你會學習到培養與維持好習慣的要素。

There are all sorts of myths about how long it takes to build a new habit: 21 days, 30 days, 66 days. The truth is, there is nothing about time passing that magically forms a habit. Habits are created based on repetition and frequency, not by the clock ticking. The next 30 days can pass and you can do something once or you can do it 100 times.
坊間流傳各式各樣多久能養成一個好習慣的迷思：21天、30天、66天等等。但事實是，構成一個習慣的神奇要件無關乎你投入多少時間。習慣的養成來自行動的重複性與頻率，而不是時間的點點滴滴，而在接下來的30天，你能將那些事只做1次，也能做100次。

Furthermore, the question, “How long does it take to build a new habit?” is sort of the wrong question to ask. The implicit assumption behind that question is: How long until it’s easy? How long until I don’t have to put in effort anymore? How long until I no longer have to think about it?
此外，「花多久時間能養成一個新習慣」是個錯誤的問題。這假說背後暗示的問題其實是：要花多久時間，才能讓這新習慣做起來毫不費力？要花多久時間，我才不用投入更多努力就能達成？要花多久時間，我才不需要想到它？

But here’s the truth: The honest answer to “How long does it take to build a habit?” is: forever because once you’ve stopped doing it, it is no longer a habit.
Habits are not a finish line to be crossed, they’re a lifestyle to be lived. That’s why this email course, and my overall philosophy of behavior change, takes a different approach. I’m going to teach you a set of principles you can use to cultivate a new lifestyle, not a set of tasks you can sprint through during a 30-day challenge.
這才是真相：「花多久時間能養成一個新習慣」這問題最誠實的答案是「永遠」，因為一旦你停下做那件事，它就不能被稱之為一個「習慣」了。
習慣不是需要被跨越的終點線，而是一種生活方式。這也是這堂課、我所有行為模式改變的理論採用不同方法的理由。我會教你一系列鑄造新的生活方式的原則，而不是一連串讓你在30天挑戰速成的任務。

This course builds upon the ideas in my best-selling book, Atomic Habits. My expectation is that most people who take this course will have read (or are reading) the book. You may have even purchased the book in combination with enrolling in this course. That said, you don’t need the book to successfully complete the course.
這課程以我的暢銷書《原子習慣》中的理論為基礎。我希望上這門課的多數人能讀讀（或正在讀）這本書，你可能在登記參與這門課的同時，買了這本書。言下之意是，你不是一定要買這本書，才能參與這門課。

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Atomic Habits is the most comprehensive discussion and analysis of what a habit is, how it works, and how to change it. But despite how useful the book is on its own, I hear from a lot of people who want to know where to start. What’s the first thing I should do? What do these strategies actually look like when I fit them all together in my day-to-day life? Can I get some help implementing all of this?
《原子習慣》涵蓋「習慣是什麼」、「習慣怎麼運作的」、「如何改變習慣」等議題最全面性的討論與分析。然而，即便這本書本身助益良多，還是很多人告訴我他們不知從何著手。第一件事該做什麼？這些策略應用到日常生活時，它們實際上會是什麼樣子？我可以尋求一點幫助來完成它們嗎？

In this way, 30 Days to Better Habits and Atomic Habits are complementary. While you should expect many of the core ideas to be the same, I have intentionally filled the course with many new examples and applications that you can’t find in the book. When combined, the book and the course deliver a powerful, 1-2 punch. 
基於上述，《30天養成好習慣》和《原子習慣》正是這些輔助品。當你期望所有核心主張都是一樣的時候，我有意用這些課程補述你在書中找不到的、其他新實例與現實應用。而當它們結合，書本與課程雙效合一，足以成就一個強大的合成技。

That said, there are some important differences between the two.
30 Days to Better Habits is designed to help you take action and it offers a form of accountability that you simply can’t get by reading the book alone. Those two things will have you in prime position to build habits that last.
這代表兩者還是有顯著的差異。
《30天養成好習慣》就是為了協助你採取行動而來的，它提供一個可計算的表格，是你如果只讀那本書不能取得並理解的。這兩者將會使你擁有建立持久習慣的優勢。

Now let me be clear, this is a long-term journey. This course will give you everything you need to take action immediately, but the work doesn’t stop four weeks from now.
It’s not about working for 30 days and then you’re done. But in the next four weeks, this course will set you on the path toward a new lifestyle filled with good habits.
但請讓我釐清一點，這是段長途旅程。這課程會給你可以立刻採取行動的要件，但你想要達成的（習慣）不會只停在從現在開始的四周。
這不是說你在這30天努力一番，你就完成了「什麼」。而是在接下來四周中，這課程會為你領航，帶你走向好習慣組成的、新的生活方式。

Like I said in Atomic Habits, good habits make time your ally. The habits you repeat every day largely determine your health, wealth, and happiness. 
Build the habit of working out three times per week, and you can get in the best shape of your life. Build the habit of saving $100 per month, and your savings can compound into a nest egg that gives you freedom and peace of mind. Build a gratitude or meditation habit, and you can handle whatever life throws at you with a clear mind and positive attitude. 
像我在《原子習慣》裡說過的，好習慣讓時間成為你的盟友。你每天重複的習慣大大影響了你的身心健康、財富，與幸福。
養成每週運動三次的習慣，你就能在生活中保持體態輕盈；養成每個月存100美金的習慣，你的積蓄就能成為預備金，供養你未來時日的自由與心靈平靜；養成感恩或冥想的習慣，你就能以清醒的頭腦與正向態度，從容應對人生丟來的大小難題。

Knowing how to change your habits means knowing how to confidently own and manage your days, focus on the behaviors that have the highest impact, and reverse-engineer the life you want.
I hope you're as excited as I am to get started. I'll have Lesson 1 coming your way tomorrow. 
知道如何改變你的習慣，潛意涵是，知道如何自信地擁有並管理你的時間，專注改善影響你最大的那些行為，以將你的人生逆轉成你想要的模樣。
我希望你和我一樣期待開始，我將在明天寄來第一課。

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See you in a few days for Lesson 1!

James Clear

​Author of Atomic Habits and keynote speaker​​

期待在接下來的第一課上見到你！

詹姆斯．克利爾

《原子習慣》作者與keynote講者

Helpful bonuses and downloads

• ​Workbook – This 18-page PDF includes an action checklist (including templates for key strategies) for each lesson of the course, plus lesson summaries and a key terms dictionary. 
• ​Examples Database – The examples database is a Google Sheet of 140+ examples of how to implement each strategy covered in this bootcamp for dozens of different habits. 

References and further reading

• For more on how long it takes to form a habit, see Chapters 3 and 11 of Atomic Habits. 
• Habits are created based on repetition and frequency: Hermann Ebbinghaus was the first person to describe learning curves in his 1885 book Über das Gedächtnis. Hermann Ebbinghaus, Memory: A Contribution to Experimental Psychology (United States: Scholar Select, 2016).

能幫上忙的可下載資源

• ​Workbook – 這是一份18頁的PDF檔，內容包括一份每一堂課的行動檢查表（內有關鍵策略的範本），加上課程統整與專有名詞辭典。
• ​Examples Database – 這是一個內有超過140個策略應用實例的Google表單，每個策略都適用於數十種不同的習慣培養。 

參考資料與其他文本

• 想知道多久可以建立一個習慣，可閱讀《原子習慣》的第3章與第11章 
• 習慣的養成來自行動的重複性與頻率：赫爾曼．艾賓浩斯是第一個在著作《記憶（1885）》中提到學習曲線的人（註：上述書籍並無繁體中文版本，故採用北京大學出版社2014年的簡體中文翻譯版本代稱）