有这样一个公式解释微小而持续的力量(the power of tiny gains)：
1% better everyday (1+1%)^365=1.31^365=7.78
1% worse everyday (1-1%)^365=0.99^365=0.07
以下是一些关于培养坚持习惯的方法论：
以可实现的一小步开始。为了持续下去，保持持续的动力，开始时应以很容易的一小步（小习惯）开始。让一小步十分容易地实现，以致you can't say no。
Increase habit in very small ways. Sucess is a few simple discipline, practised every day, while failure is simple a few error in judgement, repeated every day.
As you build up, break habits into chunks.
When you slip, get back on strack quickly. The best way to get self-control is to see how and why you lose control. "Never miss twice".
Be patient. Stick to a pace you can sustain.
B=f (P, E)...B: behaivour, P:person, E: environment.The behavior (B) is a function (f) of two factors: a person’s intrinsic traits and qualities like personality (“P”); and the impact of situational or environmental factors (“E”). Improve yourself & adjust environment to make good habit easier and bad habit harder.
Incentive/ Encouragement:
One a time to focus. Set up system for progress.
Stack goal: after/ before(current habit), I will (new habit).
Set an upper bound. "I want to lose at least 5kg this month, but no more than 10" (long term growth and show up know it's improved).Keep the goal could be measured.
Align environment with goals, simplicity (eliminate options)
Visual cues
以此共勉。