11-3Diego学积极心理学.docxVIP

11-3给自己时间养成习惯。保持习惯需要自制力，但不是太多。而要养成习惯却需要足够的自制力，否则我们很容易前功尽弃。21天可以改变一个习惯，给自己21天去养成一个新习惯。但每21天去养成的习惯不要超过1个。因为养成习惯是需要足够的自制力的，而我们的自制力有限！Give yourself time to create the ritual.Maintaining a ritual, requires some self-discipline, but not a lot. Creating a ritual requires a lot of self-discipline. BecauseIts very easy to go back to our old habits.It takes 21 days to change a habit. Give ourselves 21 days to build the new ritual. Not more than one rituals each 21 days. Because it takes a lot of self-discipline to create a ritual and we dont have much self-discipline.我们要有很多自制力去开始一个习惯，一旦养成习惯，当神经通路逐渐形成之后，就可以开始养成下一个习惯了。通过训练，我们能改变并重塑自我。习惯意义重大。保持改变的唯一方式就是形成习惯。When the neural pathway has begun to form, then we can move onto the next ritual and introduce it.Through training we can change; we can transform ourselves.Rituals are very important. Rituals are the only way for lasting change.我们知道A：affect情绪。行为B：behavior：巨变和渐变。我们来谈谈C：认知。如果我以消极的眼光来看待这个世界，我脑内的消极神经通路就会不断强化，之后就会以消极的眼光解读。而如果我是一个乐观主义者，在面对相同经历的时候，我就会以不同的眼光来解读。事情并不总是往好的方向发展，但作为一名乐观主义者，每次都会从事务中发现积极一面。So we talked about affect- the emotions; we talked about B：behavior.Acute and gradual. Now lets talk about cognition.An interpretation is a neural pathway. If I interpret the world as a fault finder, the neural pathway in my brain is the negative one. If Im a benefit finder, I would look the exact same experiences and interpret them very differently. Because I have very different neural pathways in the brain. Our interpretationsare important. Things are not always happen for the best, but as a benefit finder looking more at the positive with each experience. 11-3Give yourself time to create the ritual.Maintaining a ritual, requires some self-discipline, but not a lot. Creating a ritual requires a lot of self-discipline. BecauseIts very easy to go back to our old habits.It takes 21 days to change a habit. Give ourselves 21 days to build the new ritual. Not more than one rituals each 21 days. Because it takes a lot of self-discipline to c