“Se você tem dificuldades de mudar seus hábitos, o problema não é você. O problema é seu sistema.”
Essa é uma das teorias de James Clear, autor do livro “Hábitos Atômicos”.
Especialistas em aprendizagem, da @companhiadeidiomas e da @verbify.oficial, fizeram esta lista de 10 Dicas para você incorporar novos hábitos, pra você ler, conversar com seus amigos, testar e começar 2023 de um outro jeito.
Hoje entendemos que aqueles nossos hábitos nocivos, aqueles nossos excessos, e também aquelas ações que nunca conseguimos que se tornem hábito, tudo isso junto, compõe boa parte do que chamamos de vida, compõe boa parte do que somos.
Por isso, vamos listar aqui em inglês as 10 Dicas, diretamente do livro no idioma original de James Clear. Assim, você aproveita para praticar o idioma, ampliar seu vocabulário, e aprender algo que pode mudar sua vida, se você realmente testar.
E se quiser ajuda neste e em outros temas de aprendizagem, a Rose Souza, sócia e CEO da @verbify.oficial, está oferecendo 5 mentorias gratuitas sobre Aprender a Aprender, para leitoras e leitores dessa coluna (é só citar que viu as dicas na Exame.com) . É só falar diretamente com ela por DM no instagram @rosefsouza, ou por email rose@companhiadeidiomas.com.br.
Mas o que é um hábito, pro James Clear?
“A habit is a behavior that has been repeated enough times to become automatic.”
Agora, leia as dicas, tente compreender pelo menos a ideia geral. Coloquei um glossário com as palavras menos comuns, para ajudar você.
1. Habits are a double-edged sword. They can work for you or against you which is why understanding the details is essential.
double-edged sword: what can be understood in two very different ways, one of them positive and one of them negative. Faca de dois gumes
2. Small changes often appear to make no difference until you cross a critical threshold. The most powerful outcomes of any compounding process are delayed. You need to be patient.
threshold: the level at which a rule starts to take effect or a limit is reached. Limite, limiar
3. An atomic habit is a little habit that is part of a larger system. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results.
4. If you want better results, then forget about setting goals. Focus on your system instead. You do not rise to the level of your goals. You fall to the level of your systems.
5. Outcomes are about what you get. Processes are about what you do. Identity is about what you believe. Start by focusing on the identity, or on who we wish to become. Decide the type of person you want to be. Prove it to yourself with small wins.
outcomes: a result or effect of an action, situation, etc. Resultados
6. Make it Obvious:
– I will (behavior) at (time) in (location)
– After I (current habit), I will (new habit)
– First I (current habit), then I (new habit), and finally I (current habit) – New habit between two current habits
7. Make it Attractive:
⦁ When dopamine rises, so does our motivation to act
⦁ Pair an action you want to do with an action you need to do
8. Make it Easy:
⦁ The most effective form of learning is practice, not planning
⦁ Create an environment where doing the right thing is as easy as possible
⦁ Increase the friction associated with bad behaviors. When friction is high, habits are difficult.
friction: the force that makes it difficult for one object to slide along the surface of another or to move through a liquid or gas. Fricção
9. Make it Satisfying:
⦁ What is immediately rewarded is repeated. What is immediately punished is avoided.
⦁ We are most likely to repeat a behavior when the experience is satisfying
likely: If something is likely, it will probably happen or is expected. Provável
10. An accountability partner can create an immediate cost to inaction. We care deeply about what others think of us, and we do not want others to have a lesser opinion of us. It can be a powerful motivation.
accountability: the fact of being responsible for what you do and able to give a satisfactory reason for it. Responsabilidade. Prestação de contas.
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