《微习惯》（Mini Habits）目录

Part 1：Introduction To Mini Habits

How It Began: The One Push-up Challenge

For Good Habits Only

A Brief Synopsis Of Mini Habits

About Habits And The Brain

Part 2：How Your Brain Works

Slow-Changing, Stable Brains

A Stupid Repeater & A Smart Manager

Part 3：Motivation Vs. Willpower

The Many Problems With “Getting Motivated”

Why Willpower Beats Motivation

How Willpower Works

Part 4：The Strategy Of Mini Habits

Using Willpower The Mini Habits Way

How Mini Habits Expand Your Comfort Zone

The Two Moments Of Resistance

Mini Habits In The Moment

Part 5：The Mini Habits Difference

Mini Habits Can Compete With Your Existing Habits

Small Steps & Willpower Are A Winning Team

Other Methods Will Tell You It's Ok To Let Up Too Soon

Mini Habits Increase Your Self-efficacy

Mini Habits Give You Autonomy

Mini Habits Marry The Abstract & Concrete

Mini Habits Destroy Fear, Doubt,Intimidation, & Hesitation

Mini Habits Create Insane Bonuses Of Increased Mindfulness & Willpower

Part 6：Mini Habits — Eight Small Steps To Big Change

Step 1: Choose Your Mini Habits & Habit Plan

Step 2: Use The Why Drill On Each Mini Habit

Step 3: Define Your Habit Cues

Step 4: Create Your Reward Plan

Step 5: Write Everything Down

Step 6: Think Small

Step 7: Meet Your Schedule & Drop High Expectations

Step 8: Watch For Signs Of Habit

Part 7：Eight Mini Habit Rules

1.Never, Ever Cheat

2.Be Happy With All Progress

3.Reward Yourself Often, Especially After A Mini Habit

4.Stay Level-headed

5.If You Feel Strong Resistance, Back Off & Go Smaller

6.Remind Yourself How Easy This Is

7.Never Think A Step Is Too Small

8.Put Extra Energy and Ambition Toward Bonus Reps, Not A Bigger Requirement

Final Words

An Optional Modification

Apply This Strategy Elsewhere

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