Orenda第四周:沒動力改變?從小習慣入手吧!

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小習慣成就大格局
兒子把這篇《沒動力改變?從小習慣入手吧!》的英文文章寄給我已經好幾個星期了,我一直想等有時間再看,再翻譯。這一等,好幾個星期就過去了。
昨天兒子給我發信息,說他們這個季節為期12周的青少年輔導班今天結業,他邀請我去現場觀摩他們的活動,看看學生們都怎麼說。我這才意識到,他們的活動都臨近尾聲了,我翻譯的一半還沒到呢,深感愧疚。
趕緊把這篇文章找出來翻譯,讀完之後才感覺,他們介紹的斯坦福大學教授BJ Fogg 講的“建立小習慣”這個技巧,其實對拖拉的我,太需要學習了!
為什麼我能拖拉這麼久?因為讀他的文章,很多概念對我來說都不熟悉,我要先消化,理解,才能翻譯。也就是說,翻譯他的文章不那麼容易,有點費事。於是我無意識地就往後“拖”。
讀了他的文章後,我認識到,這個“從小習慣入手”的技能的確不錯,對於改變拖拉的習慣,會有幫助,是我今後努力的方向。
從今以後,我要練習建立“小習慣”。比如他的文章來了,我要建立如下習慣:
1. 先建個folder,把他的文章放進去。
2. 找時間先粗粗地看一遍,瞭解一下他文章的內容。
3. 消化翻譯。
我最後的目標是:他給我的文章在一週之內我就閱讀翻譯完畢,爭取改變自己拖拉這個壞習慣。

翻譯和原文如下:
Orenda輔導第四周:從小習慣入手
翻譯:阿朵 / 原文:Carl Shan
在Orenda第三週的活動中,我們的學生們思考分享了他們的核心價值觀是什麼,學生們參加了我們組織的美國賓夕法尼亞大學大學商學院教授Richard Shell 創意的“六種人生”的活動。
在這個活動中,學生讀了六種不同的人生,並給這六種不同的人生打分。寫下在他們看來,哪種人生是最成功的,哪種人生是最不成功的,學生們同時寫下對他們來說,什麼是最重要的。
在這一週裡,我們要和學生們一起,把他們的想法變成行動:如何建立一個良好的的習慣以幫助他們達到自己的目標。
你需要的動力,其實並不一定像你想象的那麼大。
我小的時候,我總覺得我需要很大的動力和自律才能達到我想要達到的目標。因為我習慣回到家後先從衝到計算機旁玩遊戲,作業留在最後才做。我總覺得缺乏動力是我成功的巨大障礙。
在一定程度上,是這麼回事,沒有動力和自律,會阻礙一個人達到自己的目標。
但我從來就不知道,有另外一種方式也可以讓我逐漸擺脫遊戲,迴歸作業。那種方式只需要一點點的努力,不需要很大的動力。
這聽起來不可能,是吧?
我多希望我小的時候,有人這樣告訴我:其實你需要的動力,並不一定像你想象的那麼大。那時我一定試試!
是的,的確有一種方法可以幫助提高效率,而不必依靠那不可思議的意志力。
這就是我們本週要教學生的內容:從小習慣入手。

我們應該如何建立好的習慣?

你同不同意,潛意識裡對我們的行為產生巨大影響的力量,就是我們的習慣?它們存在於我們的淺意識裡,影響著我們的行為,直接指導著我們的心理模式,同時幾乎不需要心理上很大的努力。
現在有很多暢銷書籍,都講述關於習慣形成的科學和模式,以及它們是如何塑造我們日常生活的。
想想吧,我們每天都做著成千上萬的小事情,都不需要有任何明顯的努力。比如每天早晨起床後,淋浴,刷牙,做牙線,服用一顆維生素。然後做早餐,穿好上班的服裝,在iPhone應用程式中記錄下我的體重,今天吃了多少。
整個上午,我甚至都沒注意到我自己做了這些事情,它們自然而然地就發生了,這就是習慣的力量。
習慣似乎是對我們許多日常行為進行了程式碼程式設計,我們只是機械地執行而已。
如果我們可以教會學生如何利用習慣的力量,那麼我們最終就可以幫助學生學會如何有效地利用他們的時間,甚至在他們的內動力還沒有那麼大的時候。
斯坦福大學教授BJ Fogg對微小習慣的研究:
斯坦福大學教授BJ Fogg 2012年在TEDx發表了演講,他演講的的YouTubea TEDx talk in 2012獲得近100萬次觀看。
在演講中,BJ Fogg分析瞭如何不需要強大的動力,就可以建立可持續性的積極的習慣,在他的談話和寫作中,他分享了這個簡單的方程:
行為=動力+能力+觸發
如果我們想要建立一個新的行為習慣,但又沒有很大的動力,那麼我們可以基於現有的行為,尋找簡單易做的事,從小事開始入手。BJ Fogg稱這些為“微小的習慣”。
舉個例子,如果我每次從學校回家時,想建立一個做家庭作業的新習慣,開始這個行為,我需要很大的動力,因為我已經習慣了先玩遊戲。
但是我們可以一開始不把目標放的那麼大,首先我可以從我的書包中拿出作業本,把它們放在桌子上,從建立這個“微小的習慣”開始。
我不必立刻開始做作業,我只需要把作業本拿出來放到桌子上。之後,我仍然可以玩影片遊戲,吃點東西,或者做任何我想要做的事情。這個動作沒有花費我太多的時間和精力。
這種習慣建立一兩個星期後,就會在我們的日常生活中變得根深蒂固,它會像我們要刷牙一樣習以為常。這個時候,我們就可以在此之上再建立另一個“微小的習慣”:先做最簡單的作業,先回答第一個問題,或者只是按照我想要做的作業的順序,把作業本放好。
透過慢慢地建立這些“微小習慣”,我們就可以建立可持續的,轉變性的習慣。其實分解看來,這些微小行為每天做一次,需要你不到30秒的時間,只需要你一點點的努力,都挺容易的。但所有這些微小復加在一起時,這些習慣最終就會大大地改變我們的生活。

本週在Orenda,每個學生都學習了BJ Fogg的這個技能,他們都提出了至少6種不同的“微小習慣”,可以幫助他們實現他們上週設定的目標。然後他們選擇第一個習慣開始實施。

我們的教練會記下每個學生要培養的習慣是什麼,下次1對1和學生見面的時候,他們會跟蹤檢查。
所有學生都選擇一個習慣,每天做5次俯臥撐,當他們到家時先開啟書包。
每個學生都致力於嘗試培養他們的“微小習慣”一個星期,並要向我們彙報他們的進步,這樣他們的教練就能夠和他們配合加以引導,制定更長遠一點的計劃來達到他們的目標。

總結:
我們的輔導是一環扣一環的,這周學生們把他們長遠目標轉化為他們可以練習的“小習慣”。 我們的目的是要把學生們的大格局,從技術上做戰略戰術的準備,以幫助他們實現目標。
我們的學生們都非常喜歡我們這次課程練習,他們說這是目前為止他們最喜歡的一次活動。我們很高興也很自豪可以幫到學生,使他們朝著他們理想的目標 邁進。
下週預告:
Orenda活動不僅僅是引導學生,家長的思維上也需要做一些相應的調整和配合。要不然,孩子在努力,在調整,如果家長看不到這些,還習慣於以往“批評”式的溝通方式 ,那也達不到很好的效果。
我們下週的活動是專門為家長準備的。我們將邀請一些年輕的專業人士和演講嘉賓與父母們分享,從年輕人的角度看,如何溝通才能讓孩子聽得進去,才能更有效地與孩子們建立良好的關係。歡迎家長們騰出時間來參加。

想參加嗎?

我們目前輔導的學生名額已滿,如果你對2018年春季的輔導課程感興趣,請填寫申請表(2018輔導班名額有限,申請截止日期:1/7/2018):
https://docs.google.com/forms/d/e/1FAIpQLScCvg-kFPZ2HFXrYzkz0cX7I5TwJUwHAK9dWf7ll0uA7UQeBw/viewform
我們也有少量online異地輔導名額,感興趣者請寄郵件:[email protected]

英文原文:

Orenda Week 4 Tiny Habits

October 2, 2017
Carl Shan
In Week 3 of Orenda’s group session, students thought, reflected and shared about what their core values are. Students participated in an activity called the 6 Lives Exercise, invented by Professor Richard Shell at the University of Pennsylvania’s Wharton School of Business. In this activity, students read about the lives of six different professionals, each of whom exemplified a different dimension of “success” in life and ranked these profiles from “most successful” to “least successful.” They shared with each other why they ranked the profiles they way they did, revealing things that are important to them.
Why you don’t need as much motivation as you thought
When I was younger I thought that I needed more motivation and self-discipline in order to achieve what I wanted. Because I saw myself as very lazy (I would procrastinate homework until the last minute, cramming in as much video game time as possible), I always thought that my lack of motivation was a huge barrier to success. In many ways that’s still true. The absence of motivation and self-discipline is likely to hurt a person’s chances at achieving their goals.
But I had never considered the possibility that there may be other ways of making myself get off the computer to do work. Ways that required little to no motivation. Does that sound impossible to you? It certainly would have to me if you had told me when I was a teenager.
And yet there is a way to become more productive, effective and deliberate with how we spend our time without relying on incredible amounts of willpower.
This is what we wanted to teach our students this week.
How do we build successful habits?
One of the most powerful forces that shape our behavior does so subconsciously. These are our habits. They exist beneath the surface of our conscious mind to influence our behaviors anddirect our mental patterns all the while taking nearly no mental effort. Bestselling books have been written on the science and patterns of habit formation and how they shape our everyday lives.
Think about it. There are a million small things that we do throughout the day, every day, without exerting any noticeable effort. Each morning I brush my teeth, shower, floss and take my vitamins. I then get dressed for work, make and eat breakfast and then record in an iPhone app my weight and how much I’ve eaten. Throughout the morning, I don’t even notice myself taking these actions; they just happen. And that’s the power of habits. They are the invisible lines of code that program many of our daily behaviors.
If we can teach students how to harness the power of habits, then we could sidestep the issue of low motivation and still end up helping students use their time wisely and productively.
Stanford Professor BJ Fogg’s research on Tiny Habits
Stanford Professor BJ Fogg gave a TEDx talk in 2012 that has since garnered nearly 1 million views on YouTube. In the talk, he breaks down the recipe behind how to build sustainable, positive habits without needing massive doses of motivation. In his talk and writing he shares this simple equation:
Behavior = Motivation + Ability + Trigger
If we want to build new behaviors, and we also don’t have high motivation, we can simply look for tasks that are easy to do (high ability) and are based off of an existing trigger behavior. BJ Fogg calls these tasks “Tiny Habits.”
For example if I wanted to build a new habit of doing my homework every time I came home from school, it would take me an enormous amount of motivation in order to even begin. But instead of trying to build this habit from the start, I could instead start by building the “Tiny Habit” of taking out my homework from my backpack and putting it on the table. I don’t have to start doing them, I just need to get into the routine of placing them in front of me. Afterwards, I can play video games, eat food or do whatever I want to. This action would take me nearly no time or effort.
After a week or two of building this habit, it’ll probably become ingrained in my routine. It’ll become as frictionless as brushing my teeth. That’s when we build on top of it. Now I can establish another “Tiny Habit” on top. Perhaps that means doing just the first problem on my easiest assignment. Or perhaps I now simply organize my work in the order that I want to do them in.
By slowly layering “Tiny Habits” on top of one another we can build sustainable, transformative behaviors that are each individually easy, but when taken in composite, end up dramatically  transforming our lives.
This week in Orenda, each student learned  BJ Fogg’s technique and came up with at least 6 different “Tiny Habits” that would help them achieve the goals they set last week. Afterwards, they picked one to focus on this coming week. Their coaches were made aware of what the students chose so that their coaches could check in and see how much progress was made during 1 on 1 meetings.
Students chose habits ranging from doing 5 push ups each day to just opening up their backpack when they arrived home. Each student committed to trying their “Tiny Habit” for one week and reporting back their progress so that their coaches can work with them to  come up with plans to build on their ideas.
Next Week
During Week 4, students took their big life visions and turned them into bite-sized “Tiny Habits”they could practice. Students went from the big picture to the tactical implementation that would help them achieve their goals.
Our students deeply enjoyed our session, rating it the best session we’ve had so far. We are happy and proud to see our students learning about research and ideas that can help them achieve their goals and are excited to see where that takes them.
Next week, we will have a private invite-only session for parents, where we will be inviting a panel of young professionals and speakers to share ideas with our parents about how they can more effectively build a strong relationship with their child.
Ifyou are interested in learning more about
participatingin Orenda Academy, please fill out this link:
Spring 2018 Interest Form
Weare also holding a limited number of spots for Spring 2018 virtual coachingwhere coaches work online with students located outside of the Bay Area. Pleaseindicate if you are interested. You can also email us at carl[at]orendaacademy.com.
英文原文:
https://www.orendaacademy.com/orenda-blog/2017/10/02/Orenda-Fall-2017-Week-4-Tiny-Habits
作者簡介:阿朵,生活在美國矽谷的普通碼工。大學,研究生學的是都是工科,心裡卻有一個文學夢。
1997年來到美國,體驗著中美兩國文化的差異,養育著四個生龍活虎的兒子,也被兒子們錘鍊著,教育著,隨筆記下生活中和孩子一起成長的點點滴滴。
作品發表在美國《星島日報》,《僑報》,《美國都市報》,《北京菁Kids》雜誌。文章被收集在清華大學出版社出版的海外文軒文集《教育,還可以。。。》《生活,還可以。。。》。
版權歸作者所有,轉載請聯絡作者。

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