얼마 전 뇌를 주제로 한 장동선의 토크쇼를 다녀온 다음 이 책을 버킷 리스트에 올려 놓았다. 토크쇼 진행 중에 장동선이 소개해 준 책이다. 요즘 내가 자주 이용하는 사이트가 막히는 바람에 이 책을 구하기 힘들었는데 혹시 싶어 인터넷을 검색하니 운 좋게 구할 수가 있었다.

매우 가볍게 보이는 습관 하나라도 바꾸기가 어렵고 힘든데 어떻게 하면 생각을 행동으로 그리고 지속적으로 옮길 수 있는지에 관한 내용이다. 읽으면서 이 글을 통해 조금씩 메모해 보도록 한다.

When it comes to changing your behavior, your opponent isn’t facing you across the net. Your opponent is inside your head.

The bigger the landmark, the more likely it is to help us take a step back, regroup, and make a clean break from the past.

Moving to a new home or office might be impractical, but working at a café or changing some of your other routines could be enough to make a difference.

Long-term benefits are typically the impetus for pursuing a goal or making a change.

People have a remarkable ability to ignore their own failures.

They predicted that if people focused on making long-term goal pursuit more enjoyable in the short-term by adding the proverbial lump of sugar to their medicine, they’d be far more successful.

For us, relying solely on willpower to get things done is particularly hopeless because we have so little energy left at the end of a long day.

In general, a cognitively demanding task can’t easily be paired with another cognitively demanding task.

Gamification is unhelpful and can even be harmful if people feel that their employer is forcing them to participate in “mandatory fun.”

Research has proven time and again that rather than relying on willpower to resist temptation, we’re better off figuring out how to make good behaviors more gratifying in the short-term.

They point to the challenge of time management and note that binding deadlines make it easier to space work out evenly throughout the term (rather than discovering, as finals approach, that there is more to do than can possibly be done well).

The opportunity to self-impose deadlines proved enormously useful, much like having access to a locked savings account.

For most goals you want to pursue, you’d be justified in wishing for a simple way to create your own commitment device.

Self-efficacy is a person’s confidence in their ability to control their own behavior, motivation, and social circumstances. In fact, a lack of self-efficacy can prevent us from setting goals in the first place.

Research confirms the obvious: when we don’t believe we have the capacity to change, we don’t make as much progress changing.

As you provide and receive (solicited) advice, you’ll boost one another’s confidence and unearth ideas that help with your own problems.

Ask yourself: “If a friend or colleague were struggling with the same problem, what advice would I offer?” Taking this perspective can help you approach the same problem with greater confidence and insight.

What we think we’re capable of is crucial when it comes to behavior change. Our beliefs do not come out of the blue. The feedback and reinforcement we get from the people around us play a key role in shaping our beliefs about our own abilities.

처음에는 집중해서 잘 읽다가 회사일이 좀 바빠지고 계엄상황 겪게 되어 지속적으로 읽기가 어려웠다. 그래도 해를 넘기기 전에 다 읽어야 겠다는 생각으로 이제서야 마지막 장을 넘기게 된다.

원하는 목표를 이루기 위해 현재의 습관을 개선하는 것은 단순 개인의 의지만으로는 부족하다. 이슈가 있으면 잘게 잘라서 분석하는 방법과 사회적 규법을 적용해 보는 것 그리고 목적이 일치 된다면 하나의 방법만을 고집하지 않기 등이 기억에 남는다. 주위에서의 독려와 격려도 지속적인 습관을 유지하는데 도움이 된ㄷ.

어쩄든 좋은 습관을 유지함으로써 원하는 목표를 이루는데 도움이 되는 방법을 접하게 되어 좋았던 책이다.

2024.12.29