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<html lang="zh"><head><title>习惯养成第一步</title><meta charset="utf-8"/><link rel="preconnect" href="https://fonts.googleapis.com"/><link rel="preconnect" href="https://fonts.gstatic.com"/><link rel="stylesheet" href="https://fonts.googleapis.com/css2?family=IBM Plex Mono&family=Noto Serif Simplified Chinese:wght@400;700&family=Source Sans Pro:ital,wght@0,400;0,600;1,400;1,600&display=swap"/><meta name="viewport" content="width=device-width, initial-scale=1.0"/><meta property="og:title" content="习惯养成第一步"/><meta property="og:description" content="对过去两个月践行早起、阅读、写作、运动、冥想、子弹笔记等生活习惯的简单复盘和对现有问题的解决方案提出的总结。."/><meta property="og:image" content="https://wiki.7wate.com/static/og-image.png"/><meta property="og:width" content="1200"/><meta property="og:height" content="675"/><link rel="icon" href="../../../static/icon.png"/><meta name="description" content="对过去两个月践行早起、阅读、写作、运动、冥想、子弹笔记等生活习惯的简单复盘和对现有问题的解决方案提出的总结。."/><meta name="generator" content="Quartz"/><link href="../../../index.css" rel="stylesheet" type="text/css" spa-preserve/><link href="https://cdnjs.cloudflare.com/ajax/libs/KaTeX/0.16.9/katex.min.css" rel="stylesheet" type="text/css" spa-preserve/><script src="../../../prescript.js" type="application/javascript" spa-preserve></script><script type="application/javascript" spa-preserve>const fetchData = fetch("../../../static/contentIndex.json").then(data => data.json())</script></head><body data-slug="Personal/Blog/2022/习惯养成第一步"><div id="quartz-root" class="page"><div id="quartz-body"><div class="left sidebar"><h2 class="page-title"><a href="../../..">🪴 X·Eden</a></h2><div class="spacer mobile-only"></div><div class="search"><button class="search-button" id="search-button"><p>搜索</p><svg role="img" xmlns="http://www.w3.org/2000/svg" viewBox="0 0 19.9 19.7"><title>Search</title><g class="search-path" fill="none"><path stroke-linecap="square" d="M18.5 18.3l-5.4-5.4"></path><circle cx="8" cy="8" r="7"></circle></g></svg></button><div id="search-container"><div id="search-space"><input autocomplete="off" id="search-bar" name="search" type="text" aria-label="搜索些什么" placeholder="搜索些什么"/><div id="search-layout" data-preview="true"></div></div></div></div><button class="darkmode" id="darkmode"><svg xmlns="http://www.w3.org/2000/svg" xmlns:xlink="http://www.w3.org/1999/xlink" version="1.1" id="dayIcon" x="0px" y="0px" viewBox="0 0 35 35" style="enable-background:new 0 0 35 35" xml:space="preserve" aria-label="暗色模式"><title>暗色模式</title><path d="M6,17.5C6,16.672,5.328,16,4.5,16h-3C0.672,16,0,16.672,0,17.5 S0.672,19,1.5,19h3C5.328,19,6,18.328,6,17.5z M7.5,26c-0.414,0-0.789,0.168-1.061,0.439l-2,2C4.168,28.711,4,29.086,4,29.5 C4,30.328,4.671,31,5.5,31c0.414,0,0.789-0.168,1.06-0.44l2-2C8.832,28.289,9,27.914,9,27.5C9,26.672,8.329,26,7.5,26z M17.5,6 C18.329,6,19,5.328,19,4.5v-3C19,0.672,18.329,0,17.5,0S16,0.672,16,1.5v3C16,5.328,16.671,6,17.5,6z M27.5,9 c0.414,0,0.789-0.168,1.06-0.439l2-2C30.832,6.289,31,5.914,31,5.5C31,4.672,30.329,4,29.5,4c-0.414,0-0.789,0.168-1.061,0.44 l-2,2C26.168,6.711,26,7.086,26,7.5C26,8.328,26.671,9,27.5,9z M6.439,8.561C6.711,8.832,7.086,9,7.5,9C8.328,9,9,8.328,9,7.5 c0-0.414-0.168-0.789-0.439-1.061l-2-2C6.289,4.168,5.914,4,5.5,4C4.672,4,4,4.672,4,5.5c0,0.414,0.168,0.789,0.439,1.06 L6.439,8.561z M33.5,16h-3c-0.828,0-1.5,0.672-1.5,1.5s0.672,1.5,1.5,1.5h3c0.828,0,1.5-0.672,1.5-1.5S34.328,16,33.5,16z M28.561,26.439C28.289,26.168,27.914,26,27.5,26c-0.828,0-1.5,0.672-1.5,1.5c0,0.414,0.168,0.789,0.439,1.06l2,2 C28.711,30.832,29.086,31,29.5,31c0.828,0,1.5-0.672,1.5-1.5c0-0.414-0.168-0.789-0.439-1.061L28.561,26.439z M17.5,29 c-0.829,0-1.5,0.672-1.5,1.5v3c0,0.828,0.671,1.5,1.5,1.5s1.5-0.672,1.5-1.5v-3C19,29.672,18.329,29,17.5,29z M17.5,7 C11.71,7,7,11.71,7,17.5S11.71,28,17.5,28S28,23.29,28,
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<h2 id="早起">早起<a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#早起" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2>
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<p>我所认为的早起并不是成功学所定义的早起，每日早上四点啊，五点啊，弱弱的感觉这种成功学大部分都有病……</p>
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<p>早起可以延申为规律生活，规律作息，并不是单纯意义上的四点起床，五点起床。结合个人实际情况，我所定制的休息时间为 23:00 休息，6:00 左右自然醒。不过大多时候都是 7:00 左右起床，偶尔 6:00 左右，一般<strong>只要醒了就不会再睡了</strong>，否则我是越睡越困、越困越睡……</p>
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<p>这两个月总体来说，坚持得不错，相对于之前有较大的改善，不过还是偶尔会被外部原因所打乱作息。<strong>下一阶段性目标：继续坚持，非必要不打破作息。</strong></p>
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<h2 id="阅读">阅读<a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#阅读" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2>
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<p>每周阅读一本书还是完全 ok 的，但是吸收归纳产出的话，一个月可能才会啃烂一本书，有些书真的需要细嚼慢咽，慢慢回味。</p>
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<p>读书这件事真的会上瘾，但是感觉很拉闸的一点就是，目前为止还没有找到比较有效利用碎片化时间的方法。所以虽然每日都在阅读，但是需要最少 15 分钟以上的空闲时间，才可以进入沉浸式阅读。</p>
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<p>目前暂时停止了读书计划，因为前几本书的产出还未完成，所以打算再产出后再开始新书阅读。<strong>下一阶段性目标：提高产出效率，保持阅读频率。</strong></p>
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<h2 id="写作">写作<a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#写作" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2>
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<p>产出效率较低一直是我比较头疼的地方，也许是没有找到正确的方法论，感觉也是<strong>写的太少想得太多</strong>。不想写流水账感觉有点敷衍，未来还是需要不断尝试，寻找适合自己的方法。</p>
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<blockquote>
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<p>曾经完成过一次 500 日写作，如今又开始新一轮 500 日写作的人帮你总结道：写作开始的时间，并不是你准备、收集、思考、规划、大纲等等过程，写作开始的时间就是你开始写下第一个字的时间，然后继续下去。</p>
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<p>—— ONO</p>
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</blockquote>
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<p>目前还是参考 <a href="https://onojyun.com/" class="external">ONO<svg aria-hidden="true" class="external-icon" viewBox="0 0 512 512"><path d="M320 0H288V64h32 82.7L201.4 265.4 178.7 288 224 333.3l22.6-22.6L448 109.3V192v32h64V192 32 0H480 320zM32 32H0V64 480v32H32 456h32V480 352 320H424v32 96H64V96h96 32V32H160 32z"></path></svg></a> 的建议，但是先写在 wiki 上，然后每周甄选一篇博客发表，暂时就这样尝试。<strong>下一阶段性目标：实现每周产出。</strong></p>
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<h2 id="运动">运动<a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#运动" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2>
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<p>运动还是需要保持，在生活中留出一部分时间去运动、散步，然后继续坚持。不能这几天猛怼接下来几天偷懒，要把运动当成吃饭一样 ~</p>
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<p>工作日的时候，早起的话就会去跑跑步，晚上下班也会在宿舍撸撸铁，不追求马上看到成绩，主要还是培养习惯。同时搭配良好的饮食习惯，拥有一个健康的身体才士革命的本钱呐。</p>
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<p><strong>下一阶段性目标：继续保持，争取早日养成运动习惯。</strong></p>
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<h2 id="冥想">冥想<a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#冥想" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2>
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<p>浅尝了一下，<strong>这玩意真不是玄学，YYDS！！！</strong></p>
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<h2 id="子弹笔记">子弹笔记<a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#子弹笔记" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2>
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<p>子弹笔记也可以理解为复盘总结，目前每日、每周、每季度都会进行工作生活的复盘。本来是一提起日记就会头痛的，但是结合自己的情况，尝试了多种方法，最终找到了适合自己的工具和方法。</p>
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<p>日志总结归纳在 wiki 上边了，可以 <a href="https://wiki.7wate.com/journal" class="external">点击打开<svg aria-hidden="true" class="external-icon" viewBox="0 0 512 512"><path d="M320 0H288V64h32 82.7L201.4 265.4 178.7 288 224 333.3l22.6-22.6L448 109.3V192v32h64V192 32 0H480 320zM32 32H0V64 480v32H32 456h32V480 352 320H424v32 96H64V96h96 32V32H160 32z"></path></svg></a> 浏览。最重要的就是<strong>每日任务、复盘、习惯养成</strong>，有想法的朋友可以尝试一番。目前发现的几个问题是：任务完成效率不高、习惯养成容易被打破、子弹笔记容易中断。<strong>首先必须肯定这两个月来的进步，但是仍然需要继续保持，直至习惯的养成。</strong></p>
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<p>任务完成效率不高同时带有拖延，主要原因还是对任务难易的估量偏差过大。目前针对此情况的解决方法是：主线任务、支线任务、其他任务；主线任务是具有一定难度和时间成本的，但是无论如何必须完成；支线任务相对主线任务较简单的，所以最少完成一个；其他任务则是换脑子的，很容易就完成的，可以在疲惫的情况下换换脑子。</p>
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<p>这样的话<strong>每日都能切实感受到自己的进步，并且持续保持正反馈！</strong></p>
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<p>子弹笔记和习惯养成容易被打破这方面，主要还是降低心理预期，毕竟都不是圣人。</p>
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<p>Take easy，慢慢来 ~</p></article><hr/><div class="page-footer"></div></div><div class="right sidebar"><div class="graph"><h3>关系图谱</h3><div class="graph-outer"><div id="graph-container" data-cfg="{"drag":true,"zoom":true,"depth":1,"scale":1.1,"repelForce":0.5,"centerForce":0.3,"linkDistance":30,"fontSize":0.6,"opacityScale":1,"showTags":true,"removeTags":[],"focusOnHover":false}"></div><button id="global-graph-icon" aria-label="Global Graph"><svg version="1.1" xmlns="http://www.w3.org/2000/svg" xmlns:xlink="http://www.w3.org/1999/xlink" x="0px" y="0px" viewBox="0 0 55 55" fill="currentColor" xml:space="preserve"><path d="M49,0c-3.309,0-6,2.691-6,6c0,1.035,0.263,2.009,0.726,2.86l-9.829,9.829C32.542,17.634,30.846,17,29,17
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s-2-0.897-2-2s0.897-2,2-2S47,39.897,47,41z M49,10c-2.206,0-4-1.794-4-4s1.794-4,4-4s4,1.794,4,4S51.206,10,49,10z"></path></svg></button></div><div id="global-graph-outer"><div id="global-graph-container" data-cfg="{"drag":true,"zoom":true,"depth":-1,"scale":0.9,"repelForce":0.5,"centerForce":0.3,"linkDistance":30,"fontSize":0.6,"opacityScale":1,"showTags":true,"removeTags":[],"focusOnHover":true}"></div></div></div><div class="toc desktop-only"><button type="button" id="toc" class aria-controls="toc-content" aria-expanded="true"><h3>目录</h3><svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="fold"><polyline points="6 9 12 15 18 9"></polyline></svg></button><div id="toc-content" class><ul class="overflow"><li class="depth-0"><a href="#早起" data-for="早起">早起</a></li><li class="depth-0"><a href="#阅读" data-for="阅读">阅读</a></li><li class="depth-0"><a href="#写作" data-for="写作">写作</a></li><li class="depth-0"><a href="#运动" data-for="运动">运动</a></li><li class="depth-0"><a href="#冥想" data-for="冥想">冥想</a></li><li class="depth-0"><a href="#子弹笔记" data-for="子弹笔记">子弹笔记</a></li></ul></div></div><div class="explorer mobile-only"><button type="button" id="explorer" data-behavior="collapse" data-collapsed="collapsed" data-savestate="true" data-tree="[{"path":"Personal","collapsed":true},{"path":"Personal/Blog","collapsed":true},{"path":"Personal/Blog/2018","collapsed":true},{"path":"Personal/Blog/2020","collapsed":true},{"path":"Personal/Blog/2021","collapsed":true},{"path":"Personal/Blog/2022","collapsed":true},{"path":"Personal/Blog/2023","collapsed":true},{"path":"Personal/Blog/2024","collapsed":true},{"path":"Personal/Book","collapsed":true},{"path":"Personal/Book/个人成长","collapsed":true},{"path":"Personal/Book/医学健康","collapsed":true},{"path":"Personal/Book/历史","collapsed":true},{"path":"Personal/Book/哲学宗教","collapsed":true},{"path":"Personal/Book/心理","collapsed":true},{"path":"Personal/Book/政治军事","collapsed":true},{"path":"Personal/Book/教育学习","collapsed":true},{"path":"Personal/Book/文学","collapsed":true},{"path":"Personal/Book/生活百科","collapsed":true},{"path":"Personal/Book/社会文化","collapsed":true},{"path":"Personal/Book/科学技术","collapsed":true},{"path":"Personal/Book/经济理财","collapsed":true},{"path":"Personal/Book/艺术","collapsed":true},{"path":"Personal/Book/计算机","collapsed":true},{"path":"Personal/Journal","collapsed":true},{"path":"Personal/Journal/2022","collapsed":true},{"path":"Personal/Journal/2022/W34","collapsed":true},{"path":"Personal/Journal/2022/W35","collapsed":true},{"path":"Personal/Journal/2022/W36","collapsed":true},{"path":"Personal/Journal/2022/W37","collapsed":true},{"path":"Personal/Journal/2022/W38","collapsed":true},{"path":"Personal/Journal/2022/W39","collapsed":t
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mermaidImport ||= await import('https://cdnjs.cloudflare.com/ajax/libs/mermaid/10.7.0/mermaid.esm.min.mjs')
|
|||
|
|
const mermaid = mermaidImport.default
|
|||
|
|
const darkMode = document.documentElement.getAttribute('saved-theme') === 'dark'
|
|||
|
|
mermaid.initialize({
|
|||
|
|
startOnLoad: false,
|
|||
|
|
securityLevel: 'loose',
|
|||
|
|
theme: darkMode ? 'dark' : 'default'
|
|||
|
|
})
|
|||
|
|
|
|||
|
|
await mermaid.run({
|
|||
|
|
querySelector: '.mermaid'
|
|||
|
|
})
|
|||
|
|
}
|
|||
|
|
});
|
|||
|
|
</script><script src="https://cdnjs.cloudflare.com/ajax/libs/KaTeX/0.16.9/contrib/copy-tex.min.js" type="application/javascript"></script><script src="../../../postscript.js" type="module"></script></html>
|