Summary
Today, Lori talks about James Clear’s best-selling book on habit formation. The content roughly corresponds to HSK4.
Please note that, for educational purposes, this talk has used simplified language expressions, and therefore it does not cover all crucial points throughout the book. You may go to the author’s official site (jamesclear.com/atomic-habits) for detailed information.
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📖 Reference
James Clear (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. USA: Avery Publishing Group.
James Clear (2019)。《原子習慣：細微改變帶來巨大成就的實證法則》。蔡世偉譯。臺北：方智出版社。
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🆔 About Us
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🎶 BGM
● 甘茶の音楽工房「夏色のキャンパス」
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©️ This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
💠 Vocabulary
- 暢銷書/畅销书 chàngxiāoshū
best seller; best-selling book [HSK6] - 數據/数据 shùjù
data; numbers [HSK5] - 以及 yǐjí
as well as; too; also [HSK5] - 道理 dàolǐ
reason; argument; principle; justification [HSK5] - …之所以… zhīsuǒyǐ
the reason why - 目標/目标 mùbiāo
goal; target; objective [HSK5] - 與其…不如…/与其…不如… yǔqí…bùjú
rather than… it would be better to… [HSK5] - 達成/达成 dáchéng
to reach; to accomplish [HSK5] - 之類/之类 zhīlèi
and so on; and such - 契約/契约 qìyuē
agreement; contract
💠Transcription
– Traditional Chinese –
嗨，大家好！我是The Trilingual Chatbox的主持人Lori。今天要介紹的是一本暢銷書，作者是詹姆斯．克利爾，書名叫做「原子習慣」。我使用的語言程度大約是HSK漢語水平考試的第4級，大家可以先看一看今天的短文單字，再繼續播放。
那事不宜遲，我們就開始了！
詹姆斯．克利爾在2018年出版「原子習慣」這本書之前，就已經是一個非常有名的演說家，他擅長的主題就是習慣養成。直到目前，這本書在台灣也一直都是暢銷排行榜上的前十名。
為什麼這本書會這麼受歡迎呢？在書中，詹姆斯．克利爾不僅用自己和其他名人作為例子，也使用大量的科學研究數據，說明一個其實並不困難的觀念：習慣的養成就從小地方做起。中文有一句成語叫作「滴水穿石」，正是同樣的道理。而這本書之所以被很多人認為是一本能改變一生的書，是因為作者提到了幾個重點。
首先，不管你想要改變的習慣大或小，你都要先決定一個目標。但是許多人把目標看得很重要，卻沒注意到自己的方法。作者提醒了讀者，達成目標的方法和過程往往比目標本身更有決定性。另外也要注意，我們的目標應該和身份認同有關。例如，與其說你想要減5公斤重，不如說你想要成為一個健康的人。因為當你減了5公斤，努力就可以停止了；但是為了成為一個健康的人，有很多其他好習慣也必須同時配合，才能成功。
那麼，決定目標之後，接下來該如何達成呢？根據克利爾的觀點，習慣的養成有4個過程：提示、渴望、回應、獎賞。如果綜合這四點，簡單地說，第一，我們要安排合適的環境，讓進行新習慣的提示在生活中更容易被看見，然後把壞習慣的提示藏起來，這樣就能更輕鬆地養成新習慣；另外，把新習慣和原有的習慣綁在一起，可以讓習慣自然而然發生。第二，有些習慣的好處是沒辦法馬上就看見的。例如，每天背一個單字，一個月過去，也還是不會說這個語言。這時候，可以利用像「習慣紀錄表」之類的工具，或其他自己很喜歡、而且對身份認同有幫助的事物，作為給自己的即時獎勵，這樣才能走得更遠、更久。第三，善用其他人對我們的影響力。人們都喜歡受到別人的肯定，因此，我們答應他人的事，都會盡力做到。要保持一個習慣並不容易，有時候，我們可以用簽不正式契約的方式請別人幫忙，這份契約也許可以在我們開始覺得無聊、或快要放棄的時候，幫我們通過難關喔！
– Simplified Chinese –
嗨，大家好！我是The Trilingual Chatbox的主持人Lori。今天要介绍的是一本畅销书，作者是詹姆斯．克利尔，书名叫做「原子习惯」。我使用的语言程度大约是HSK汉语水平考试的第4级，大家可以先看一看今天的短文单字，再继续播放。
那事不宜迟，我们就开始了！
詹姆斯．克利尔在2018年出版「原子习惯」这本书之前，就已经是一个非常有名的演说家，他擅长的主题就是习惯养成。直到目前，这本书在台湾也一直都是畅销排行榜上的前十名。
为什么这本书会这么受欢迎呢？在书中，詹姆斯．克利尔不仅用自己和其他名人作为例子，也使用大量的科学研究数据，说明一个其实并不困难的观念：习惯的养成就从小地方做起。中文有一句成语叫作「滴水穿石」，正是同样的道理。而这本书之所以被很多人认为是一本能改变一生的书，是因为作者提到了几个重点。
首先，不管你想要改变的习惯大或小，你都要先决定一个目标。但是许多人把目标看得很重要，却没注意到自己的方法。作者提醒了读者，达成目标的方法和过程往往比目标本身更有决定性。另外也要注意，我们的目标应该和身份认同有关。例如，与其说你想要减5公斤重，不如说你想要成为一个健康的人。因为当你减了5公斤，努力就可以停止了；但是为了成为一个健康的人，有很多其他好习惯也必须同时配合，才能成功。
那么，决定目标之后，接下来该如何达成呢？根据克利尔的观点，习惯的养成有4个过程：提示、渴望、回应、奖赏。如果综合这四点，简单地说，第一，我们要安排合适的环境，让进行新习惯的提示在生活中更容易被看见，然后把坏习惯的提示藏起来，这样就能更轻松地养成新习惯；另外，把新习惯和原有的习惯绑在一起，可以让习惯自然而然发生。第二，有些习惯的好处是没办法马上就看见的。例如，每天背一个单字，一个月过去，也还是不会说这个语言。这时候，可以利用像「习惯纪录表」之类的工具，或其他自己很喜欢、而且对身份认同有帮助的事物，作为给自己的即时奖励，这样才能走得更远、更久。第三，善用其他人对我们的影响力。人们都喜欢受到别人的肯定，因此，我们答应他人的事，都会尽力做到。要保持一个习惯并不容易，有时候，我们可以用签不正式契约的方式请别人帮忙，这份契约也许可以在我们开始觉得无聊、或快要放弃的时候，帮我们通过难关喔！
– English –
Hi guys! I’m the host of the Trilingual Chatbox, I’m Lori. Today I’m going to introduce to you a best-selling book written by James Clear, titled “Atomic Habits.” The proficiency level is around HSK4. As usual, feel free to take a look at today’s vocabulary words from the descriptions first, and then continue playing.
Without any further ado, let’s begin!
Before James Clear published his book in 2018, he was already a well-known speaker focused on habit formation. As of today in September 2022, the book has remained on the top ten bestseller list in Taiwan.
Why is it so popular? In “Atomic Habits”, James Clear not only used himself and other famous people as examples but also drew from scientific research data to illustrate a notion that is actually not that difficult: All habits start small. An old idiom says it all: “Constant dropping wears away a stone.” The reason why this book is considered by many to be a life-changing one is that the author offers several crucial takeaways.
First, no matter how big or small the habit you want to build is, you need to decide on a goal first. But many people take their goals maybe too seriously and fail to notice the system that is supposed to get them there. The author reminds us that the means and processes to achieve goals are often more decisive than the goals themselves. Also, note that our goals should be set around our self-identity. For example, instead of saying you want to lose 5kg, say you want to be a healthy person. Because when you do lose 5kg, there is no more need to make the extra effort; but in order to become a healthy person, you must put together other good habits to make it happen.
So, after deciding on a goal, how do we achieve it? According to Clear, there are four steps in habit formation: cue, craving, response, and reward. Now all four points combined. Simply put, first, to form a new habit with ease, we need to arrange a suitable environment to literally make these cues for forming new habits more visible, and in the meantime, we hide the cues for bad ones. Tying new habits to old ones also allows them to take place naturally.
Second, the efforts we make for forming some habits do not pay off immediately. For example, if we memorize a word every day, we probably still won’t be able to speak the language in a month. At this point, you can utilize gadgets like “Habit Tracker,” or anything you enjoy, which also promotes your self-identity, as a reward for yourself. Instant gratification helps you go further, for a longer time.
Third, make good use of other people’s influence over us. People appreciate affirmation from other people, so we do our best to fulfill our promises to them. It is usually not easy to maintain a habit. Sometimes, we can ask others to help us out by signing informal contracts. These contracts may help us overcome the difficulties when we start to feel bored or on the brink of giving up!
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