鲁达 Atomic Habits《原子习惯：细微改变带来巨大成就的实证法则》
作者简介：
詹姆斯•克利尔（James Clear）
美国著名习惯研究专家，习惯学院创办人，《纽约时报》畅销书作家。詹姆斯•克利尔创办了著名的习惯学院，该学院后来成为许多渴望培养良好生活和工作习惯的组织和个人的首选培训平台。
这本书结合了生活中很好实际的例子，让你一步一步形成好习惯，改掉坏习惯，比如书中提到如何戒烟，最终目的不是戒烟而是成为一位不吸烟者，身份确认很关键。改变的发生分为三个层次：第一是改变你的结果；第二是改变你的过程；第三也是最深入的层次是改变你的身份。正确的做法是培养基于身份的习惯，也就是要求我们的着眼点是希望自己成为什么样的人。
As the saying goes, the last mile is always the least crowded.
书中也提到做个习惯合同A habit contract；比如想成为作息健康这个习惯，那要把一切环境变成这个让作息健康的模式，制定一个健康习惯合同，比如身边 多放些健康的食品，这样饿了不得不只能吃这些东西了，后面落款签字，然后找个人监督这样就不会三天打鱼两天晒网了。The short-term reward is aligned with your long-term vision of being a healthy person.
作者一直强调，每次一个习惯达成的时候，一定要适时地去奖赏自己呀“We are more likely to repeat a behavior when the experience is simultaneously makes a behavior obvious, attractive, and satisfying.”也就是人会容易去做一些自我感觉到有成就感的事情，当这个习惯带给我们一种胜利感，我们就会不由自主地去坚持做这件事。
养成一个习惯的主要4步奏
让这个习惯更明确、清晰
让这个习惯变成吸引的魔力
让这个习惯从简
奖赏法则Immediate rewards
The 1st Law: Make It Obvious
1.1: Fill out the Habits Scorecard. Write down your current habits to become aware of them. 1.2: Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].”
1.3: Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT].”
1.4: Design your environment. Make the cues of good habits obvious and visible.
The 2nd Law:Make It Attractive
2.1: Use temptation bundling. Pair an action you want to do with an action you need to do.
2.2: Join a culture where your desired behavior is the normal behavior.
2.3: Create a motivation ritual. Do something you enjoy immediately before a difficult habit.
The 3rd Law: Make It Easy
3.1: Reduce friction. Decrease the number of steps between you and your good habits.
3.2: Prime the environment. Prepare your environment to make future actions easier.
3.3: Master the decisive moment. Optimize the small choices that deliver outsized impact.
3.4: Use the Two-Minute Rule. Downscale your habits until they can be done in two minutes or less.
3.5: Automate your habits. Invest in technology and onetime purchases that lock in future behavior.
The 4th Law: Make It Satisfying
4.1: Use reinforcement. Give yourself an immediate reward when you complete your habit. 4.2: Make “doing nothing” enjoyable. When avoiding a bad habit, design a way to see the benefits.
4.3: Use a habit tracker. Keep track of your habit streak and “don’t break the chain.”
4.4: Never miss twice. When you forget to do a habit, make sure you get back on track immediately
简而言之，这本书强推，内容也很浅显易懂，养成一个好习惯从微小的原子习惯开始，“冰冻三尺非一日之寒,滴水石穿非一日之功”
那么，#February Challenge#二月份我的习惯挑战是emotionally peace &calm 情绪管控 ，保持身心愉悦；
这个其实也挺难的，尤其是女生一天的情绪是呈波浪型的，每天情绪阴晴不定。但是还是想挑战一下，每天保持心情平静哒！目前为止，心情还蛮算平静的，虽然有时情绪有些波澜起伏，但是慢慢恢复了，还有2周多，继续加油
。