1
00:00:00,263 --> 00:00:02,835
原子习惯 剥到第三层就停了

2
00:00:03,063 --> 00:00:03,996
高二那年

3
00:00:04,062 --> 00:00:07,476
一根棒球棒正面砸在了詹姆斯 克利尔的脸上

4
00:00:07,743 --> 00:00:08,496
鼻梁断了

5
00:00:08,823 --> 00:00:10,262
颅骨裂了好几处

6
00:00:10,262 --> 00:00:11,916
两个眼眶都碎了

7
00:00:12,063 --> 00:00:14,275
后来他醒过来擤了一次鼻涕

8
00:00:14,462 --> 00:00:16,396
空气从裂缝里穿过去

9
00:00:16,422 --> 00:00:18,155
把眼球挤出了眼眶

10
00:00:18,503 --> 00:00:20,955
医生叫了直升机把他送进医院

11
00:00:21,103 --> 00:00:23,356
他花了八九个月才恢复过来

12
00:00:23,422 --> 00:00:24,916
八个月都不能开车

13
00:00:25,382 --> 00:00:26,955
一个十几岁的男孩

14
00:00:26,983 --> 00:00:28,756
前一天还在球场上跑

15
00:00:28,783 --> 00:00:31,141
后一天就什么都不能做了

16
00:00:31,528 --> 00:00:33,086
他后来花了好几年

17
00:00:33,088 --> 00:00:35,300
靠一件一件极小的事情

18
00:00:35,327 --> 00:00:37,260
把自己一点一点拼回来

19
00:00:37,607 --> 00:00:39,500
先是每天做一个俯卧撑

20
00:00:39,967 --> 00:00:41,940
再是每天多睡十分钟

21
00:00:42,408 --> 00:00:44,661
再是每顿饭多吃一口蔬菜

22
00:00:45,088 --> 00:00:47,220
没有什么翻天覆地的时刻

23
00:00:47,408 --> 00:00:50,461
就是一个又一个微小的动作叠在一起

24
00:00:50,488 --> 00:00:54,781
他大学毕业的时候拿到了全美大学学术最佳阵容

25
00:00:54,848 --> 00:00:57,620
还拿了学校最高荣誉的校长奖章

26
00:00:58,088 --> 00:01:00,446
从一个差点死在病床上的人

27
00:01:00,448 --> 00:01:01,980
到站在领奖台上

28
00:01:02,287 --> 00:01:03,881
中间隔的不是天赋

29
00:01:04,168 --> 00:01:05,220
不是运气

30
00:01:05,288 --> 00:01:07,541
而是几千个微小的选择

31
00:01:08,138 --> 00:01:10,176
他把这段经历写成了一本书

32
00:01:10,177 --> 00:01:11,170
叫 原子习惯

33
00:01:11,537 --> 00:01:13,131
大陆版叫 掌控习惯

34
00:01:13,617 --> 00:01:15,137
这本书最厉害的地方

35
00:01:15,138 --> 00:01:16,617
不是教你怎么早起

36
00:01:16,617 --> 00:01:18,310
不是教你怎么戒手机

37
00:01:18,457 --> 00:01:19,736
它最厉害的地方

38
00:01:19,738 --> 00:01:22,500
是它把习惯切成了三层

39
00:01:22,687 --> 00:01:23,039
哈喽

40
00:01:23,286 --> 00:01:23,759
大家好

41
00:01:24,006 --> 00:01:25,139
我是王利杰

42
00:01:25,487 --> 00:01:26,119
克利尔说

43
00:01:26,567 --> 00:01:28,500
大多数人想改变习惯

44
00:01:28,646 --> 00:01:30,779
都在最外面那一层使劲

45
00:01:31,127 --> 00:01:32,339
我要减十斤

46
00:01:32,726 --> 00:01:34,100
我要月入三万

47
00:01:34,487 --> 00:01:36,139
我要每天跑五公里

48
00:01:36,646 --> 00:01:38,020
这叫结果层

49
00:01:38,366 --> 00:01:39,279
往里走一层

50
00:01:39,726 --> 00:01:40,619
是过程

51
00:01:40,967 --> 00:01:41,960
你制定计划

52
00:01:42,407 --> 00:01:43,339
列表格

53
00:01:43,526 --> 00:01:44,080
设闹钟

54
00:01:44,526 --> 00:01:45,460
买跑鞋

55
00:01:45,806 --> 00:01:47,220
很多人说的自律

56
00:01:47,366 --> 00:01:49,339
其实就停在了这一层

57
00:01:49,687 --> 00:01:50,559
但克利尔说

58
00:01:51,047 --> 00:01:51,720
还有一层

59
00:01:52,207 --> 00:01:53,500
藏在最里面

60
00:01:53,767 --> 00:01:55,779
他管它叫身份层

61
00:01:56,125 --> 00:01:57,339
他举了一个例子

62
00:01:57,646 --> 00:01:59,619
两个人都被别人递了一根烟

63
00:02:00,125 --> 00:02:00,718
第一个人说

64
00:02:01,086 --> 00:02:01,798
不了谢谢

65
00:02:02,045 --> 00:02:02,938
我在戒烟

66
00:02:03,566 --> 00:02:04,238
第二个人说

67
00:02:04,605 --> 00:02:04,958
不了

68
00:02:05,205 --> 00:02:06,139
我不抽烟

69
00:02:06,845 --> 00:02:08,378
你仔细听这两句话

70
00:02:08,806 --> 00:02:09,518
表面上看

71
00:02:09,845 --> 00:02:11,298
两个人都拒绝了烟

72
00:02:11,725 --> 00:02:13,778
但第一个人还在跟烟斗争

73
00:02:14,245 --> 00:02:16,099
他心里有一个抽烟的自己

74
00:02:16,245 --> 00:02:17,379
正在被压制

75
00:02:17,725 --> 00:02:19,058
他随时可能输

76
00:02:19,766 --> 00:02:21,499
第二个人根本没有斗争

77
00:02:21,965 --> 00:02:23,178
在他的世界里

78
00:02:23,366 --> 00:02:25,219
他这个人就不是抽烟的人

79
00:02:25,685 --> 00:02:26,439
你递给他烟

80
00:02:26,806 --> 00:02:28,778
就像递给一条鱼一把伞

81
00:02:29,206 --> 00:02:29,999
不是不想要

82
00:02:30,405 --> 00:02:32,259
是这个东西跟他没关系

83
00:02:33,005 --> 00:02:34,458
行为看起来一样

84
00:02:34,606 --> 00:02:36,659
底层的身份完全不一样

85
00:02:37,494 --> 00:02:40,147
克利尔从这里得出了一个很重要的洞察

86
00:02:40,334 --> 00:02:40,767
他说

87
00:02:41,214 --> 00:02:43,028
你不需要改变结果

88
00:02:43,054 --> 00:02:46,028
你需要改变的是你认为自己是谁

89
00:02:46,374 --> 00:02:47,748
你的每一次行动

90
00:02:47,774 --> 00:02:50,667
都是在给你想成为的那种人投一票

91
00:02:51,054 --> 00:02:52,387
你不用拿满票

92
00:02:52,855 --> 00:02:55,188
只要那一类票多过别的票

93
00:02:55,295 --> 00:02:57,308
身份就慢慢成型了

94
00:02:57,654 --> 00:02:58,588
这个说法

95
00:02:58,654 --> 00:03:01,508
我第一次读到的时候是真的被击中了

96
00:03:01,695 --> 00:03:04,667
因为它解释了一件我一直想不通的事

97
00:03:05,135 --> 00:03:09,147
为什么有些人看起来毫不费力就能坚持一个好习惯

98
00:03:09,374 --> 00:03:12,707
而另一些人拼尽全力还是反复放弃

99
00:03:13,054 --> 00:03:14,947
区别不在意志力强弱

100
00:03:15,015 --> 00:03:17,987
而在他们心里住着的那个人是谁

101
00:03:18,761 --> 00:03:20,455
他还说过一句很狠的话

102
00:03:20,881 --> 00:03:21,194
他说

103
00:03:21,521 --> 00:03:23,681
你不会升到你目标的高度

104
00:03:23,682 --> 00:03:26,055
你只会跌到你系统的高度

105
00:03:26,402 --> 00:03:26,914
意思是

106
00:03:27,201 --> 00:03:28,414
意志力靠不住

107
00:03:28,641 --> 00:03:30,654
你以为自己在往山顶冲

108
00:03:30,842 --> 00:03:32,295
但系统没变的话

109
00:03:32,402 --> 00:03:35,435
你迟早会滑回原来那个位置

110
00:03:35,621 --> 00:03:39,354
英国自行车队有个教练叫戴夫 布雷斯福德

111
00:03:39,662 --> 00:03:41,435
他刚接手国家队的时候

112
00:03:41,582 --> 00:03:44,501
英国自行车队从1908年算起

113
00:03:44,501 --> 00:03:47,435
将近一百年只拿过一枚奥运金牌

114
00:03:47,741 --> 00:03:50,255
之前的英国自行车差到什么程度呢

115
00:03:50,741 --> 00:03:54,435
有一家大的自行车品牌甚至拒绝给英国队供货

116
00:03:54,702 --> 00:03:57,875
觉得让他们骑自己的车是一种品牌损害

117
00:03:58,301 --> 00:04:00,834
布雷斯福德没有去找天才选手

118
00:04:01,021 --> 00:04:02,195
他做了一件事

119
00:04:02,221 --> 00:04:05,634
就是把骑车这件事拆成几百个小环节

120
00:04:05,862 --> 00:04:07,995
每个环节改善百分之一

121
00:04:08,542 --> 00:04:10,035
坐垫换一种材料

122
00:04:10,061 --> 00:04:13,155
给每个人配最合适的枕头和床垫

123
00:04:13,262 --> 00:04:15,941
连洗手的方式都重新规定了

124
00:04:15,941 --> 00:04:17,475
为的是减少感冒

125
00:04:17,621 --> 00:04:18,540
五年之后

126
00:04:18,542 --> 00:04:22,914
这支队伍在北京奥运会上拿下了大多数自行车金牌

127
00:04:23,141 --> 00:04:24,301
又过了四年

128
00:04:24,301 --> 00:04:27,434
他们的车手第一次赢得了环法冠军

129
00:04:28,052 --> 00:04:29,785
克利尔在书里算了一笔账

130
00:04:30,252 --> 00:04:32,584
他说如果你每天进步百分之一

131
00:04:32,692 --> 00:04:35,050
一年下来就是原来的三十七倍

132
00:04:35,052 --> 00:04:35,884
三层洋葱

133
00:04:36,331 --> 00:04:37,425
投票机制

134
00:04:37,492 --> 00:04:38,865
百分之一的复利

135
00:04:39,252 --> 00:04:41,785
整套框架干净 有力

136
00:04:41,812 --> 00:04:43,464
而且可以直接操作

137
00:04:43,732 --> 00:04:45,952
我读完确实觉得好用

138
00:04:46,500 --> 00:04:49,153
但我读第二遍 第三遍的时候

139
00:04:49,500 --> 00:04:52,952
慢慢觉得有一个地方他没接着往下走

140
00:04:53,379 --> 00:04:55,752
他把身份当作了最底层

141
00:04:56,259 --> 00:04:58,153
但如果你再多问一句

142
00:04:58,300 --> 00:04:59,653
身份是从哪来的

143
00:05:00,259 --> 00:05:01,252
谁在维护它

144
00:05:01,980 --> 00:05:02,992
他没有回答

145
00:05:03,502 --> 00:05:05,995
我以前讲 成唯识论 的时候拆过

146
00:05:06,301 --> 00:05:08,834
佛学把人的意识分成了好几层

147
00:05:09,221 --> 00:05:11,394
其中有一层叫末那识

148
00:05:11,861 --> 00:05:13,115
它不管别的事

149
00:05:13,541 --> 00:05:14,714
它只做一件

150
00:05:15,181 --> 00:05:17,834
就是每一刹那都在确认一件事

151
00:05:18,301 --> 00:05:18,854
什么事呢

152
00:05:19,462 --> 00:05:19,815
就是

153
00:05:20,341 --> 00:05:21,195
这是我

154
00:05:21,861 --> 00:05:23,514
这个身体是我的

155
00:05:23,901 --> 00:05:25,555
这个想法是我的

156
00:05:25,981 --> 00:05:27,755
这个习惯是我的

157
00:05:28,341 --> 00:05:30,995
它像一台永远不关机的投票机

158
00:05:31,262 --> 00:05:33,555
每一刻都在投同一张票

159
00:05:34,301 --> 00:05:35,175
你听出来了吗

160
00:05:35,861 --> 00:05:37,794
克利尔说的那个投票机制

161
00:05:37,901 --> 00:05:39,635
和末那识做的事情

162
00:05:39,661 --> 00:05:41,354
几乎完全重合

163
00:05:41,713 --> 00:05:44,845
他说每一次行动都在给身份投票

164
00:05:45,192 --> 00:05:47,326
佛学里有个说法叫熏习

165
00:05:47,752 --> 00:05:48,266
意思是

166
00:05:48,513 --> 00:05:49,872
你每做一个动作

167
00:05:49,872 --> 00:05:52,886
就等于往意识深处种下了一颗种子

168
00:05:53,312 --> 00:05:54,746
种子攒得够多了

169
00:05:55,112 --> 00:05:56,432
等到条件合适

170
00:05:56,432 --> 00:05:57,792
它就自己长出来

171
00:05:57,792 --> 00:06:00,086
变成你下一次的自动反应

172
00:06:00,473 --> 00:06:02,285
你可能也有过这种时候

173
00:06:02,593 --> 00:06:03,785
骑了十年自行车

174
00:06:04,112 --> 00:06:05,365
有一天突然想

175
00:06:05,473 --> 00:06:07,266
我到底是怎么保持平衡的

176
00:06:07,792 --> 00:06:08,925
你说不出来

177
00:06:09,312 --> 00:06:11,326
但身体自己就记得

178
00:06:11,633 --> 00:06:12,665
那不是你在记

179
00:06:12,992 --> 00:06:14,246
是种子在动

180
00:06:14,593 --> 00:06:15,905
你做过的每一个动作

181
00:06:16,192 --> 00:06:17,285
都没有白做

182
00:06:17,713 --> 00:06:19,066
它们全变成了种子

183
00:06:19,432 --> 00:06:20,446
存在那里

184
00:06:20,473 --> 00:06:22,731
等着下一次被触发

185
00:06:23,118 --> 00:06:26,330
克利尔说的百分之一的复利也是同一件事

186
00:06:26,638 --> 00:06:28,390
同类的种子不断重复

187
00:06:28,638 --> 00:06:29,970
力量越来越大

188
00:06:29,998 --> 00:06:31,410
方向越来越顺

189
00:06:31,717 --> 00:06:32,631
不是你在努力

190
00:06:32,917 --> 00:06:34,731
是轨道自己在加深

191
00:06:35,721 --> 00:06:37,814
克利尔的四大定律也对得上

192
00:06:38,240 --> 00:06:39,274
让它显而易见

193
00:06:39,641 --> 00:06:40,920
让它有吸引力

194
00:06:40,920 --> 00:06:41,993
让它简便易行

195
00:06:42,240 --> 00:06:43,574
让它令人愉悦

196
00:06:44,040 --> 00:06:47,454
这四条本质上都是在安排触发的条件

197
00:06:47,920 --> 00:06:50,254
种子要发芽需要合适的缘

198
00:06:50,761 --> 00:06:51,673
缘安排好了

199
00:06:51,880 --> 00:06:53,334
种子自己就会动

200
00:06:53,841 --> 00:06:54,714
我们之前聊过

201
00:06:55,161 --> 00:06:57,214
自律其实是环境设计

202
00:06:57,560 --> 00:06:58,680
克利尔这本书

203
00:06:58,680 --> 00:07:01,853
某种意义上就是一本缘的操作手册

204
00:07:02,429 --> 00:07:04,042
讲到这里你可能觉得

205
00:07:04,109 --> 00:07:06,701
那佛学和这本书说的不就是一回事吗

206
00:07:07,075 --> 00:07:07,874
不是

207
00:07:08,229 --> 00:07:09,681
差别在最后一步

208
00:07:10,028 --> 00:07:10,581
克利尔说

209
00:07:10,948 --> 00:07:12,881
你要从身份层改起

210
00:07:13,309 --> 00:07:14,922
你不要说我要跑步

211
00:07:14,989 --> 00:07:17,282
你要说我是一个跑步的人

212
00:07:17,828 --> 00:07:19,427
你不要说我要读书

213
00:07:19,429 --> 00:07:21,482
你要说我是一个读书的人

214
00:07:21,869 --> 00:07:24,162
把身份当作终极杠杆

215
00:07:24,749 --> 00:07:26,282
这个建议非常实用

216
00:07:26,669 --> 00:07:27,722
我没有异议

217
00:07:28,068 --> 00:07:30,121
在行为层面它确实管用

218
00:07:30,508 --> 00:07:31,181
你告诉自己

219
00:07:31,588 --> 00:07:33,402
我是一个每天写作的人

220
00:07:33,588 --> 00:07:36,162
然后每天哪怕只写五十个字

221
00:07:36,309 --> 00:07:38,162
你就在给这个身份投票

222
00:07:38,948 --> 00:07:39,948
票攒够了

223
00:07:39,948 --> 00:07:42,227
写作就不再是你逼自己做的事

224
00:07:42,229 --> 00:07:44,596
而是你这个人本来就会做的事

225
00:07:44,983 --> 00:07:46,997
但佛学会接着问一句

226
00:07:47,384 --> 00:07:50,237
你用一个新身份替换了旧身份

227
00:07:50,663 --> 00:07:52,076
从我是个懒人

228
00:07:52,184 --> 00:07:54,197
变成了我是个跑步的人

229
00:07:54,584 --> 00:07:55,716
标签换了

230
00:07:56,023 --> 00:07:57,976
可是那台投票机停了吗

231
00:07:58,530 --> 00:07:59,329
没有

232
00:07:59,624 --> 00:08:02,557
末那识不在乎你贴的标签是什么

233
00:08:02,824 --> 00:08:04,516
它只在乎一件事

234
00:08:04,704 --> 00:08:07,117
就是有一个东西叫做我

235
00:08:07,903 --> 00:08:09,636
不管你是懒人的我

236
00:08:09,744 --> 00:08:11,596
还是跑步达人的我

237
00:08:11,863 --> 00:08:13,557
只要还有这个我字在

238
00:08:13,704 --> 00:08:15,437
末那识就在运转

239
00:08:16,103 --> 00:08:17,836
克利尔教你换标签

240
00:08:18,303 --> 00:08:21,928
佛学让你看见贴标签这个动作本身

241
00:08:22,435 --> 00:08:25,488
这就是他剥到第三层就停下来的地方

242
00:08:25,676 --> 00:08:27,849
洋葱还有一层他没有剥

243
00:08:28,236 --> 00:08:30,649
那一层不是某个具体的身份

244
00:08:30,676 --> 00:08:33,048
不是跑步者还是懒人的问题

245
00:08:33,395 --> 00:08:34,109
那一层是

246
00:08:34,515 --> 00:08:36,889
身份本身就是一个习惯

247
00:08:37,356 --> 00:08:38,269
不是好习惯

248
00:08:38,555 --> 00:08:39,728
不是坏习惯

249
00:08:39,836 --> 00:08:42,635
是所有习惯里面最深 最老

250
00:08:42,635 --> 00:08:44,769
最不容易被觉察的那一个

251
00:08:45,196 --> 00:08:47,649
你每一刻都在认定有一个我

252
00:08:48,116 --> 00:08:49,194
早上醒来

253
00:08:49,196 --> 00:08:51,475
第一个念头不是今天星期几

254
00:08:51,476 --> 00:08:52,848
而是我醒了

255
00:08:53,155 --> 00:08:53,749
你走路

256
00:08:54,076 --> 00:08:55,249
是我在走

257
00:08:55,555 --> 00:08:56,228
你生气

258
00:08:56,596 --> 00:08:57,968
是我在生气

259
00:08:58,236 --> 00:09:00,608
这个我字从来不休息

260
00:09:00,875 --> 00:09:02,154
它太自动了

261
00:09:02,155 --> 00:09:04,928
自动到你从来不觉得它是一个习惯

262
00:09:05,356 --> 00:09:06,608
但它就是

263
00:09:07,436 --> 00:09:10,127
而且它是最顽固的那一个

264
00:09:10,474 --> 00:09:12,728
有一位会员问了一个特别好的问题

265
00:09:13,314 --> 00:09:13,627
他说

266
00:09:14,074 --> 00:09:15,127
有些习惯

267
00:09:15,234 --> 00:09:16,547
我明明知道它不好

268
00:09:16,954 --> 00:09:18,407
但我压根不想改

269
00:09:18,755 --> 00:09:20,127
不是控制不住自己

270
00:09:20,275 --> 00:09:22,088
是我根本就不想控制

271
00:09:22,515 --> 00:09:25,167
这种知道了但就是不想动的状态

272
00:09:25,234 --> 00:09:26,228
到底是怎么回事

273
00:09:27,035 --> 00:09:29,167
我觉得这个问题问到了核心

274
00:09:29,635 --> 00:09:33,160
因为它戳破了一个我们平时不太敢想的真相

275
00:09:33,666 --> 00:09:34,479
你想想

276
00:09:34,507 --> 00:09:37,545
一个你明知不好但就是不想碰的习惯

277
00:09:37,546 --> 00:09:38,619
到底意味着什么

278
00:09:39,306 --> 00:09:42,280
意味着那个习惯已经不只是一个行为了

279
00:09:42,627 --> 00:09:44,839
它已经被末那识收编了

280
00:09:45,186 --> 00:09:46,920
它变成了你的一部分

281
00:09:47,387 --> 00:09:49,839
就像一个曾经有效的旧算法

282
00:09:49,946 --> 00:09:52,479
到了新的世界里还在自动运行

283
00:09:52,946 --> 00:09:54,060
你知道它过时了

284
00:09:54,507 --> 00:09:55,959
可它太熟悉了

285
00:09:56,066 --> 00:09:58,959
熟悉到你分不清它是习惯还是自己

286
00:09:59,587 --> 00:10:00,020
改它

287
00:10:00,426 --> 00:10:01,920
就像在否认你自己

288
00:10:02,467 --> 00:10:03,380
不是你不想改

289
00:10:03,786 --> 00:10:05,439
是你的身份在护盘

290
00:10:06,664 --> 00:10:08,798
心理学处理的是行为层面

291
00:10:09,225 --> 00:10:10,058
它会告诉你

292
00:10:10,304 --> 00:10:12,597
用环境设计消除诱因

293
00:10:12,704 --> 00:10:14,918
用替代行为填补空缺

294
00:10:15,265 --> 00:10:16,377
这些方法有效

295
00:10:16,824 --> 00:10:18,757
但它们处理的是缘

296
00:10:19,225 --> 00:10:20,778
佛学处理的不是行为

297
00:10:21,184 --> 00:10:22,278
不是环境

298
00:10:22,304 --> 00:10:23,357
不是动机

299
00:10:23,625 --> 00:10:26,363
它处理的是那个我字

300
00:10:26,631 --> 00:10:28,163
佛学有三样工具

301
00:10:28,470 --> 00:10:29,564
第一样叫戒

302
00:10:29,911 --> 00:10:31,584
很多人以为戒就是禁止

303
00:10:31,950 --> 00:10:32,964
不准抽烟

304
00:10:32,990 --> 00:10:33,704
不准喝酒

305
00:10:33,950 --> 00:10:34,924
不准熬夜

306
00:10:35,190 --> 00:10:36,204
其实不是

307
00:10:36,431 --> 00:10:38,403
戒的本意是拆缘

308
00:10:38,751 --> 00:10:40,763
你不去碰那个触发条件

309
00:10:40,830 --> 00:10:42,763
种子就没有机会发芽

310
00:10:43,031 --> 00:10:43,983
它不是压制你

311
00:10:44,310 --> 00:10:46,377
是让你离开那个战场

312
00:10:46,644 --> 00:10:47,938
第二样叫定

313
00:10:48,365 --> 00:10:49,658
定是不喂

314
00:10:50,044 --> 00:10:51,737
你可能也有过这种经历

315
00:10:51,885 --> 00:10:54,418
半夜忍不住拿起手机刷短视频

316
00:10:54,965 --> 00:10:56,337
你其实不想刷

317
00:10:56,804 --> 00:10:57,918
但是念头来了

318
00:10:58,205 --> 00:10:59,538
手就伸了出去

319
00:11:00,085 --> 00:11:00,957
定的意思是

320
00:11:01,404 --> 00:11:02,323
念头来了

321
00:11:02,324 --> 00:11:03,117
你看见了

322
00:11:03,444 --> 00:11:04,617
但你不接它

323
00:11:05,164 --> 00:11:06,278
不接不是对抗

324
00:11:06,644 --> 00:11:08,058
不是咬牙忍住

325
00:11:08,404 --> 00:11:09,957
是它来了你看见了

326
00:11:10,245 --> 00:11:11,577
但你没有往下续

327
00:11:12,164 --> 00:11:14,138
种子没有得到新的营养

328
00:11:14,245 --> 00:11:15,940
力量慢慢就弱了

329
00:11:16,287 --> 00:11:17,739
第三样叫慧

330
00:11:18,167 --> 00:11:20,779
慧是你终于看见了那台投票机

331
00:11:21,206 --> 00:11:24,220
你不是在跟某个具体的习惯较劲了

332
00:11:24,486 --> 00:11:25,779
你是退后一步

333
00:11:25,887 --> 00:11:28,580
看见末那识每一刻都在说

334
00:11:28,686 --> 00:11:29,485
这是我

335
00:11:29,486 --> 00:11:30,039
这是我

336
00:11:30,367 --> 00:11:31,180
这是我

337
00:11:31,606 --> 00:11:33,580
你看见了这个动作本身

338
00:11:34,047 --> 00:11:34,560
那一刻

339
00:11:34,887 --> 00:11:37,700
你和它之间就有了一点空间

340
00:11:38,167 --> 00:11:38,920
有了空间

341
00:11:39,247 --> 00:11:41,548
你就不再被它牵着走了

342
00:11:41,895 --> 00:11:44,548
我讲 攻壳机动队 那期的时候说过

343
00:11:44,816 --> 00:11:46,389
素子最后做的事情

344
00:11:46,416 --> 00:11:48,749
就是不再把那个壳认作自己

345
00:11:49,216 --> 00:11:52,749
很多观众跟我说那一段让他们有被击中的感觉

346
00:11:53,135 --> 00:11:56,308
其实素子做的事和今天讲的是同一件事

347
00:11:56,655 --> 00:11:58,589
她没有换一个更好的壳

348
00:11:59,135 --> 00:12:00,048
她是看见了

349
00:12:00,375 --> 00:12:01,732
壳不等于我

350
00:12:02,106 --> 00:12:02,880
你看

351
00:12:02,880 --> 00:12:07,173
戒 定 慧和克利尔的三层洋葱刚好能接上

352
00:12:07,520 --> 00:12:09,012
戒处理的是缘

353
00:12:09,040 --> 00:12:11,092
相当于克利尔的环境设计

354
00:12:11,280 --> 00:12:13,439
定处理的是种子的力量

355
00:12:13,439 --> 00:12:15,213
相当于克利尔的过程层

356
00:12:15,520 --> 00:12:18,012
慧处理的是那个我字本身

357
00:12:18,439 --> 00:12:20,293
克利尔教你做到前面两步

358
00:12:20,599 --> 00:12:21,033
拆缘

359
00:12:21,360 --> 00:12:22,732
他有四大定律

360
00:12:23,079 --> 00:12:24,159
不喂种子

361
00:12:24,160 --> 00:12:27,400
他有习惯叠加 两分钟规则

362
00:12:27,987 --> 00:12:29,585
两分钟规则的意思是

363
00:12:29,587 --> 00:12:31,400
不管你想养什么新习惯

364
00:12:31,467 --> 00:12:34,239
先把它缩到两分钟以内能完成的版本

365
00:12:34,386 --> 00:12:34,979
想跑步

366
00:12:35,186 --> 00:12:36,839
先穿上跑鞋走出门

367
00:12:36,906 --> 00:12:37,500
想读书

368
00:12:37,707 --> 00:12:38,920
先翻开第一页

369
00:12:38,987 --> 00:12:39,859
先做到出现

370
00:12:40,186 --> 00:12:41,239
再谈做好

371
00:12:41,426 --> 00:12:42,880
道理听起来简单

372
00:12:42,906 --> 00:12:45,026
但它解决的是最难的那一步

373
00:12:45,026 --> 00:12:46,040
就是开始

374
00:12:46,266 --> 00:12:46,979
但第三步

375
00:12:47,347 --> 00:12:49,040
看见那个投票者本身

376
00:12:49,146 --> 00:12:51,020
他的书里没有走到

377
00:12:51,248 --> 00:12:53,327
这不是在说 原子习惯 不好

378
00:12:53,327 --> 00:12:54,206
恰恰相反

379
00:12:54,207 --> 00:12:57,181
这是我读过的最好用的习惯类书籍之一

380
00:12:57,327 --> 00:13:00,181
如果你还没有建立起基本的好习惯系统

381
00:13:00,207 --> 00:13:01,101
先读它

382
00:13:01,288 --> 00:13:02,407
在行为层面

383
00:13:02,408 --> 00:13:04,620
它比任何佛学著作都管用

384
00:13:04,807 --> 00:13:06,260
克利尔那句话说得对

385
00:13:06,288 --> 00:13:08,047
你不会升到目标的高度

386
00:13:08,048 --> 00:13:09,941
你只会跌到系统的高度

387
00:13:10,048 --> 00:13:11,740
所以先把系统搭好

388
00:13:11,768 --> 00:13:14,181
先让种子开始往对的方向种

389
00:13:14,648 --> 00:13:16,101
他教的那些方法

390
00:13:16,128 --> 00:13:19,461
习惯叠加 两分钟规则 环境设计

391
00:13:19,487 --> 00:13:21,660
每一个都经得起实战检验

392
00:13:21,847 --> 00:13:23,181
这些是地基

393
00:13:23,368 --> 00:13:24,407
地基不稳

394
00:13:24,408 --> 00:13:26,909
谈什么看见投票者都是空话

395
00:13:27,415 --> 00:13:29,389
但如果你已经搭好了系统

396
00:13:29,455 --> 00:13:30,748
该跑步的跑步

397
00:13:30,775 --> 00:13:31,769
该冥想的冥想

398
00:13:32,016 --> 00:13:33,348
该早起的早起

399
00:13:33,496 --> 00:13:35,149
习惯已经转起来了

400
00:13:35,175 --> 00:13:36,988
生活看上去也不错了

401
00:13:37,136 --> 00:13:39,149
可你心里隐隐有一个感觉

402
00:13:39,415 --> 00:13:40,669
不管怎么优化

403
00:13:40,736 --> 00:13:43,348
不管给自己换多少个更好的标签

404
00:13:43,535 --> 00:13:46,309
总有一个什么东西在底下没有动过

405
00:13:46,616 --> 00:13:47,128
那个东西

406
00:13:47,535 --> 00:13:48,988
就是身份本身

407
00:13:49,376 --> 00:13:51,909
就是那台一直在投票的机器

408
00:13:52,295 --> 00:13:53,789
你不需要关掉它

409
00:13:54,055 --> 00:13:55,389
你也关不掉它

410
00:13:55,695 --> 00:13:57,820
你只需要看见它

411
00:13:58,248 --> 00:14:00,421
就像你站在一条河边

412
00:14:01,088 --> 00:14:02,460
水一直在流

413
00:14:03,127 --> 00:14:05,220
你不需要让水停下来

414
00:14:05,647 --> 00:14:08,100
你也不需要改变水流的方向

415
00:14:08,688 --> 00:14:11,060
你只需要站在岸上看着它

416
00:14:11,608 --> 00:14:13,340
那个看着它的瞬间

417
00:14:13,488 --> 00:14:16,501
你和那条河之间就多了一点距离

418
00:14:17,127 --> 00:14:19,541
下次你发现自己在心里说

419
00:14:19,728 --> 00:14:21,220
我就是这样的人

420
00:14:21,767 --> 00:14:22,621
停一秒

421
00:14:23,167 --> 00:14:24,460
不用否认它

422
00:14:24,568 --> 00:14:26,860
也不用换一个更好的说法

423
00:14:27,287 --> 00:14:28,860
就看着那个瞬间

424
00:14:29,328 --> 00:14:30,580
问自己一个问题

425
00:14:31,488 --> 00:14:32,775
谁在投这张票

426
00:14:33,404 --> 00:14:35,093
你觉得这个问题值得想吗

427
00:14:35,625 --> 00:14:36,917
你有没有发现过

428
00:14:36,918 --> 00:14:39,340
自己身上那种明明知道不好

429
00:14:39,340 --> 00:14:40,707
但怎么都不想改的东西

430
00:14:41,401 --> 00:14:43,070
欢迎在评论区聊聊

431
00:14:43,259 --> 00:14:43,979
我是王利杰

432
00:14:44,309 --> 00:14:45,414
我们下期见