Джеймс Клир - Atomic Habits - Tiny Changes, Remarkable Results

hypersensitivity of the amygdala :J. Ormel, A. Bastiaansen, H. Riese, E. H. Bos, M. Servaas, M. Ellenbogen, J. G. Rosmalen, and A. Aleman, “The Biological and Psychological Basis of Neuroticism: Current Status and Future Directions,” Neuroscience and Biobehavioral Reviews 37, no. 1 (2013), doi:10.1016/j.neu biorev.2012.09.004. PMID 23068306; R. A. Depue and Y. Fu, “Neurogenetic and Experiential Processes Underlying Major Personality Traits: Implications for Modelling Personality Disorders,” International Review of Psychiatry 23, no. 3 (2011), doi:10.3109/09540261.2011.599315.

Our deeply rooted preferences make certain behaviors easier :“For example, all people have brain systems that respond to rewards, but in different individuals these systems will respond with different degrees of vigor to a particular reward, and the systems’ average level of response may be associated with some personality trait.” For more, see Colin G. Deyoung, “Personality Neuroscience and the Biology of Traits,” Social and Personality Psychology Compass 4, no. 12 (2010), doi:10.1111/j.1751–9004.2010.00327.x.

If your friend follows a low-carb diet :Research conducted in major randomized clinical trials shows no difference in low-carb versus low-fat diets for weight loss. As with many habits, there are many ways to the same destination if you stick with it. For more, see Christopher D. Gardner et al., “Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association with Genotype Pattern or Insulin Secretion,” Journal of the American Medical Association 319, no. 7 (2018), doi:10.1001/jama.2018.0245.

explore/exploit trade-off :M. A. Addicott et al., “A Primer on Foraging and the Explore/Exploit Trade-Off for Psychiatry Research,” Neuropsychopharmacology 42, no. 10 (2017), doi:10.1038/npp.2017.108.

Google famously asks employees :Bharat Mediratta and Julie Bick, “The Google Way: Give Engineers Room,” New York Times , October 21, 2007, https://www.nytimes.com/2007/10/21/jobs/21pre.html.

“ Flow is the mental state ” :Mihaly Csikszentmihalyi, Finding Flow: The Psychology of Engagement with Everyday Life (New York: Basic Books, 2008).

“ Everyone has at least a few areas ” :Scott Adams, “Career Advice,” Dilbert Blog, July 20, 2007, http://dilbertblog.typepad.com/the_dilbert_blog/2007/07/career-advice.html.

CHAPTER 19

most successful comedians :Steve Martin, Born Standing Up: A Comic’s Life (Leicester, UK: Charnwood, 2008).

“4 years as a wild success” :Steve Martin, Born Standing Up: A Comic’s Life (Leicester, UK: Charnwood, 2008), 1.

“just manageable difficulty” :Nicholas Hobbs, “The Psychologist as Administrator,” Journal of Clinical Psychology 15, no. 3 (1959), doi:10.1002/1097–4679(195907)15:33.0.co; 2–4; Gilbert Brim, Ambition: How We Manage Success and Failure Throughout Our Lives (Lincoln, NE: IUniverse.com, 2000); Mihaly Csikszentmihalyi, Finding Flow: The Psychology of Engagement with Everyday Life (New York: Basic Books, 2008).

In psychology research this is known as the Yerkes-Dodson law :Robert Yerkes and John Dodson, “The Relation of Strength of Stimulus to Rapidity of Habit Formation,” Journal of Comparative Neurology and Psychology 18 (1908): 459–482.

4 percent beyond your current ability :Steven Kotler, The Rise of Superman: Decoding the Science of Ultimate Human Performance (Boston: New Harvest, 2014). In his book, Kotler cites: “Chip Conley, AI, September 2013. The real ratio, according to calculations performed by [Mihaly] Csikszentmihalyi, is 1:96.”

“Men desire novelty to such an extent” :Niccolò Machiavelli, Peter Bondanella, and Mark Musa, The Portable Machiavelli (London: Penguin, 2005).

variable reward :C. B. Ferster and B. F. Skinner, “Schedules of Reinforcement,” 1957, doi:10.1037/10627–000. For more, see B. F. Skinner, “A Case History in Scientific Method,” American Psychologist 11, no. 5 (1956): 226, doi:10.1037/h0047662.

This variance leads to the greatest spike of dopamine :Matching Law shows that the rate of the reward schedule impacts behavior: “Matching Law,” Wikipedia, https://en.wikipedia.org/wiki/Matching_law.

CHAPTER 20

there is usually a slight decline in performance :K. Anders Ericsson and Robert Pool, Peak: Secrets from the New Science of Expertise (Boston: Mariner Books, 2017), 13.

“ The pundits were saying ” :Pat Riley and Byron Laursen, “Temporary Insanity and Other Management Techniques: The Los Angeles Lakers’ Coach Tells All,” Los Angeles Times Magazine, April 19, 1987, http://articles.latimes.com/1987–04–19/magazine/tm-1669_1_lakers.

a system that he called the Career Best Effort program or CBE :MacMullan’s book claims that Riley began his CBE program during the 1984–1985 NBA season. My research shows that the Lakers began tracking statistics of individual players at that time, but the CBE program as it is described here was first used in 1986–1987.

If they succeeded, it would be a CBE :Larry Bird, Earvin Johnson, and Jackie MacMullan, When the Game Was Ours (Boston: Houghton Mifflin Harcourt, 2010).

“Sustaining an effort” :Pat Riley and Byron Laursen, “Temporary Insanity and Other Management Techniques: The Los Angeles Lakers’ Coach Tells All,” Los Angeles Times Magazine, April 19, 1987, http://articles.latimes.com/1987–04–19/magazine/tm-1669_1_lakers.

Eliud Kipchoge :Cathal Dennehy, “The Simple Life of One of the World’s Best Marathoners,” Runner’s World , April 19, 2016, https://www.runnersworld.com/elite-runners/the-simple-life-of-one-of-the-worlds-best-marathoners. “Eliud Kip-choge: Full Training Log Leading Up to Marathon World Record Attempt,” Sweat Elite, 2017, http://www.sweatelite.co/eliud-kipchoge-full-training-log-leading-marathon-world-record-attempt/.

her coach goes over her notes and adds his thoughts :Yuri Suguiyama, “Training Katie Ledecky,” American Swimming Coaches Association, November 30, 2016, https://swimmingcoach.org/training-katie-ledecky-by-yuri-suguiyama-curl-burke-swim-club-2012/.

When c omedian Chris Rock is preparing fresh material :Peter Sims, “Innovate Like Chris Rock,” Harvard Business Review , January 26, 2009, https://hbr.org/2009/01/innovate-like-chris-rock.

Annual Review :I’d like to thank Chris Guillebeau, who inspired me to start my own annual review process by publicly sharing his annual review each year at https://chrisguillebeau.com.

“keep your identity small” :Paul Graham, “Keep Your Identity Small,” February 2009, http://www.paulgraham.com/identity.html.