Anthony Robin said, "It's not the one or two things you do once in a while that shape your life, it's what you consistently do." ”
This shows the importance of Xi in life.
Xi is the repetition of behaviors in life that shape you unconsciously. The repetition of good behavior is a positive change, and the bad behavior is a vicious circle.
Everyone wants to have several good Xi, such as: reading, exercising, going to bed early and waking up early, etc.
Have you ever been distressed:Why is it so hard to persevere?
I wanted to **, I persisted for three days, and my whole body ached!I'm so tired!Give up!
I wanted to read a book, and before I opened the book for 10 minutes, I unconsciously swiped my mobile phone. The next day, I still didn't read it and gave up!
A few days ago, I made up my mind to learn python for 30 minutes Xi a day, and finally gave up after a week, spending money and giving up halfway.
I bought a keep membership, and I originally wanted to insist on exercising for 45 minutes a day, but I encountered a period halfway through, and then I was too tired to stick to it, and finally gave up.
This happened to me frequently, and I began to wonder if I had too poor self-control, if I didn't have enough willpower, so I gave up halfway in everything I did.
Until I watched it"Micro Xi".This book has solved my doubts and opened a new door to self-management for me.
Stephen Gais, author of "Micro Xi".is an ordinary person like us, who does not have a proud resume, and is often troubled by the inability to insist on completing one thing.
But at the end of 2012, he achieved a breakthrough with 1 push-upSince then, life has changed dramatically. Because of this 1 push-up, two years later, he has a strong body, has written 4 times more articles than in the past, and read 10 times more than in the past, achieving a perfect counterattack.
Micro-Xi The law of self-management that is too simple to fail Stephen Gais.
"Micro Xi" is a testimony of Stephen Gais's counterattack in life, in which he gives us a detailed description of the secret of his successful counterattack - micro Xi habits, and reveals to us the reasons why we cannot successfully adhere to a Xi from both physical and psychological aspects.
To put it simply,Micro-Xi habits are very small positive behaviors that do not cause any burden on the person, for example: memorizing 2 English words a day, jumping rope 3 times a day, these are micro-Xi.
Let's not underestimate these seemingly insignificant Xi, as they are"Give me a fulcrum, and I can pry up the whole planet".。Stephen Gais's micro-Xi is to start with doing 1 push-up a day and reading two pages a day, and finally he succeeds in having the life he wants.
What is it about Micro Xi that has such amazing power?Stephen Gaisce gives the answer in the book.
We mainly rely on willpower to do something, so when you have enough willpower to accomplish something, you are more than half successful. And micro-Xi almost does not require willpower, so when you follow the plan to complete the micro-Xi, you will be 100% successful.
For example, if you plan to read two pages a day, you can easily do it without having to worry about whether you have the time or not.
It is always said on the Internet that "it takes 21 days to develop a Xi", but the truth is that the cycle of developing a Xi is 18 to 254 days.
According to this Xi cycle, we will set a time for our plan, beyond which we may not be able to stick to it.
And micro-Xi habits do not set a deadline, what we need has formed a Xi signal, for example, when we do something, there is no longer resistance, which is basically a Xi habit.
A huge goal is hard to achieve, and the frustration of failing to achieve it is what makes us lose confidence in ourselves and fall into the anxiety of self-doubt.
And micro-Xi are easy to complete, and every day can bring a sense of achievement to the heart to achieve the goal, these feelings of achievement may be small, but add up, and in the end it will bring great encouragement to the heart and increase self-confidence.
If we set ourselves a huge goal, then when we fail to achieve it, we will fall into a sense of guilt, and we will not be able to easily and freely achieve other goals behind the goal.
But micro-Xi habits are different, micro-Xi is a goal without burden, after completing the micro-goals, your self-confidence is greatly increased, and you will not have a rejection of other goals behind, but because of self-confidence, you will freely choose any goal to achieve, such autonomy will improve your speed of action.
Mindfulness refers to a clear understanding of one's own thoughts and actions.
If you can complete the 50-word writing Xi every day, gradually, you will pay more and more attention to writing, and have a keen awareness of writing, and will naturally form a mindful Xi habit. Xi helps us to continuously understand and improve ourselves.
In addition, micro-Xi can also strengthen our willpower. Every time a micro-goal is achieved, it will give us self-confidence, and the increase in self-confidence will make us believe that we can do anything through micro-Xi. So every time we want to do something, our willpower reminds us that it can be done. Exercising like this repeatedly, the willpower will become stronger and stronger.
Small Xi habits may be insignificant, but if we persist every day, we can also make incredible changes.
The reason why we need to cultivate good Xi is nothing more than the word "freedom". So if you can have a self-management rule that is so simple that it is impossible to fail, why not?
Micro-Xi works just like that:Replace Xi with Xi and drive success with success。It is to cultivate a small Xi habit, adhere to the goal of completing the micro Xi habit every day, and form a virtuous circle.
It is said that everything is difficult at the beginning, and micro-Xi is an opening, cutting your inner goal into insignificant parts, accumulating little by little, and achieving qualitative change with quantitative change.
Many times, we set goals for ourselves on a whim, but when we implement them, with the weakness of willpower and the disappearance of motivation, the goals fall short again and again.
After all, if you fail, you will be anxious, self-blaming, inferior, full of worries, and the pressure will become more and more intense, forming a negative energy ring. The more goals there are, the more pressure there is, so much so that I don't even have the courage to start.
We might as well change the strategy, first establish a micro-Xi, let ourselves adapt to the beginning of this Xi, and let the brain adapt and accept the existence of this micro-Xi.
The author believesThe brain is divided into two distinct parts – the subconscious part and the conscious partRepetition is the language used by the (subconscious) brain, and the goal of establishing Xi is to change the brain with repetition.
How to understand this sentence?For example, if you have two flavors of ice cream in front of you and ask you to quickly choose one of the flavors, you think that you have made the choice through trade-offs and thinking (conscious), but in fact it is likely that your Xi is at work, that is, subconscious behavior.
The author argues that developing a Xi depends on inner willpower. Willpower is extremely reliable.
Performance 1:Willpower can be strengthened like muscles. Studies have shown that those who stick to fitness by taking the time to hone their will also see significant improvements in self-control, and perform better in other areas that require self-control.
Performance 2:Willpower strategies can be executed through planning. Give yourself a schedule to do things, you just need to implement the action, this is the use of willpower, whether you are in a bad mood today or not, you have to follow the schedule.
Of course, willpower is not endless.
One thing we have to understand is why our willpower is depleted
The study found that there are 5 important causes of willpower energy expenditure, which are: effort level, perceived dimension, negative emotion, subjective fatigue and blood sugar level.
Level of effort:That is to say, the effort should be as small as possible, and it can be done very simply. It's good to work too hard, but good effort must be sustainable, not intense and short-lived, or even make yourself want to escape next time.
Perceptual Dimensions:If you feel that it's hard to do it before you start doing it, then you're starting to lose your willpower.
Negativity:Don't set too high goals, make yourself very stressed, and lead to negative behavior. A little better than yesterday, it's good.
Subjective fatigue:If this thing makes you stressed, then you might as well set up a micro-Xi.
Blood sugar levels:Studies have shown that micro-Xi can preserve the body's blood sugar levels.
And micro-Xi habits can maximize the storage of our willpower energy, and on the way to new Xi habits, it is very effective.
Stephen Gaiss summarized 8 steps on how to build micro-Xi. With just these 8 steps, you will be able to completely change yourself.
Make a list of Xi habits according to the Xi habits you want to form, and then choose the three most important Xi habits to form micro-Xi habits. The number of micro-Xi is best controlled within 4, because the more number, the more dispersed our energy will be.
Choose a good micro-Xi, and make a plan. Stephen Gass offers 3 types of plans in the book.
Weekly flex plan
This plan means that after a week of starting with a micro-Xi, you will evaluate yourself: Do you feel that you can easily accomplish your goals every day?Would you like to complete a few more micro-Xi a day?What time period is the last time you want to complete a micro-Xi?
Based on these assessments, you can create a plan that works better for you. The one-week flex plan is for those who want to try micro-Xi but don't know what is the best fit.
Single microplan
It's very simple, it is to choose the goal that you are most concerned about and the most important, focus all your willpower on this goal, and stick to this micro-goal every day for a long time.
If you are a person with very weak self-control, this is a good option that can help you improve your self-control.
Multiple micro-plans
This is the most advanced micro-Xi strategy. If the other two plans don't satisfy you, you go for this one.
You can complete multiple micro-Xi at the same time every day to improve your speed of action. The author himself has a plan of 3 micro-Xi every day.
Many celebrities say this:We don't just know what, we need to know why.
Therefore, after choosing the right micro-Xi, we should dig deep into the reasons behind each micro-Xi and understand why we should choose this micro-Xi.
Think about why you want to develop this micro-Xi habit, what is your underlying logic for?
Memorize 3 English words a day because I want to get a promotion and a raise, and English ability is the key;
Write 50 word essays every day because I want to earn a side hustle income through writing.
Fitness and dieting are for a good figure, do you have body and appearance anxiety;
Reading is to improve your cognitive level and make your life more fulfilling and free, but do you just want to be elegant or post a circle of friends?
Please dig deeper, think thoroughly, and see if the ideas behind yourself are reliable, if not, you will feel bored and unworthy after a long time, and you will naturally give up.
If you dig out the core reasons behind Xi, you will have strong willpower to accomplish this micro-goal without hesitation.
After identifying our micro-Xi habits, we need to fix the specific actions and time periods for the micro-Xi to be completed.
For exampleEvery day at noon, 5 minutes after lunch, I have to memorize 3 English words.
Such a regular schedule makes it easy for us to form Xi, and slowly form spontaneous behavior, and at the point we will take the initiative to complete this thing.
Of course, if you don't want to fix a certain time, you can also mark the end of the day with a break, and you can complete the micro-goal at any time before that.
This is a common method used in our education to reward a certain behavior so that it can be continued.
The payback period of good Xi is very long. It's especially hard at first, and you don't see the rewards at all.
It's like this ice cube, the temperature is gradually rising, but it just doesn't melt, it has to reach zero degrees before it starts to melt, and you can see the effect. Changing from quantity to quality often takes a long time, and new Xi habits can make you miserable, so pair old Xi habits that you like and make you feel comfortable with. For example, after completing a new Xi, watch a funny **, reward yourself, and give yourself a happy reward.
It is very rewarding to accomplish something for a long time, but when your willpower is consumed halfway, you will inevitably want to give up.
Therefore, we should give ourselves a little extra reward after each completion of the micro-Xi habit, so that we can be motivated to continue to complete the micro-Xi.
In the process of cultivating Xi, I am most afraid of being forgotten. I used a mobile phone memo or notepad to record it. Or set an alarm to remind yourself that you want to avoid forgetting it. Retrospective is a very important part. We must review in our work, and we must also review in our Xi, so we must also review our Xi habits.
Record all the things that you are used to every day, and go through them often to see what needs to be corrected and what good things need to be retained in the process Xi of implementing actions.
Stick to this step for a long time, and you will soon have the micro-Xi that suits you best.
In the process of building Xi, we want to do three things:
Strengthen our willpower;
2. Make progress now;
3. Don't run out of willpower.
The key to a micro-Xi is that it doesn't take much willpower to complete this tiny XiIn the process, we can not only experience a sense of accomplishment, but also enhance willpower, so why not?
Micro-Xi only sets the minimum value, does not set the maximum value, when you exceed your goal, your sense of accomplishment is doubled, so is it more encouraging you to continue to complete the goal?
Because the goal is incredibly small, then it is overfulfilled on this basis. This is a very cunning thing, you have a comfort zone in your heart, the comfort zone is a big circle, the circle is exciting but uncomfortable, rush outside the comfort zone to see if you can stay without being eliminated;Large changes can make you very uncomfortable, your motivation and willpower are consumed a lot, and your subconscious mind will take you back into your comfort zone.
Micro-Xi is osmotic and slowly allows you to expand. No accumulation of steps, no thousands of miles. It comes little by little, and every time you try to overachieve, you feel a sense of accomplishment. However, even if it is overachieved, do not change the goal at this stage, and just maintain the status quo.
In the process of implementing micro-Xi habits, we must always be sober, and do not raise our standards for ourselves because we can exceed the micro-Xi habits every day, so that once we fail to complete the goal, it will hit ourselves, and then affect our long-term plans.
We can use excess energy to exceed our goals, but don't set higher goals. Only by making it seem easy to get Xi used to it can you really stick with it for a long time.
On the road to meeting a better self, mastering some good methods can avoid us from always rushing to blame ourselves for not having a strategy and not being self-disciplined enough. I don't want to be the kind of person who repeats the mistakes of the past, always fantasizing about a good life, but can't do it.
We need to overcome difficulties and do everything we can to achieve it, which is the Xi meaning of our reading.
This step is a reminder to be patient. Forming Xi habits is not an easy task, it takes a lot of time and practice, and if you stop acting before you actually form a Xi habit, then you are unlikely to change.
If, in the process of completing the micro-goal, you don't show resistance, and you naturally start doing it at some point, and it starts to get boring for you, then congratulations, you have formed a habit Xi this Xi habit will become the norm in your life.
Specific signals of Xi formation:
1.There is no resistance, it is difficult to stop, and naturally subconsciously behaved, began to have some identity, and began to say to others, I usually like to read, and I think you are this kind of person.
2.When you're doing it, you don't need to make an order to do it, you don't need to make a decision, you just do it naturally. No preparation, no sense of ceremony, no equipment, no form restrictions.
3.You don't need to worry about losing it, it's natural. At this time, the mentality is very stable and normal, not emotional. When one thing becomes a Xi, you will not be excited by it, because it is a normal state and a Xi.
4.The ultimate sign that you develop a Xi is that this thing is boring, that this thing is not a big deal, that good Xi will not excite you, that it will be good for you, and that it will be silent, like your heart is beating, you will breathe, it is just a natural thing. When you're looking forward and excited, you haven't really mastered it.
"Living your life according to your own will is not a judgment or summary, but a wish, a vow. ”
Any change is from quantitative to qualitative.
Many people know the allusion of the iron pestle grinding into a needle, but they don't believe that they have the strength to change themselves. When micro-Xi is established, keep a clear head. When there is resistance in the heart, adjust the goal of micro-Xi appropriately.
As long as you steadily complete the goals of micro-Xi, it is not good to be ambitious and not self-deceiving. Time is the magician who witnesses our changes.
Workplace Skills Competition Although the threshold for micro-Xi habits is low, it is not easy to truly form Xi habits. In this process, we need to keep a clear head at all times, and often give ourselves an extra reward, let ourselves see the value of micro-Xi, and make ourselves more motivated to persevere. "Get things done one by one and let the wishes come true one by one. ”
The essence of micro-Xi can be summed up in eight words:Start with a small amount and overachieve
Micro-Xi perfectly solves the two major difficulties of persistence:Unable to start, unable to finish