上班党如何学习语言？ 国外超火原子习惯培养法！不再抱怨没有时间学习了！

Summary

视频讲述了如何通过建立良好的学习习惯来提高语言学习效率。作者分享了自己在学习六种外语过程中的经验，强调了激情、自律和坚持的重要性，并介绍了如何利用日常生活中的碎片时间进行学习。通过结合《原子习惯》和Dr. Fogg的Tiny Habits理论，提出了将小习惯与大目标结合的方法，以及如何通过提示、能力和动机三个要素来设计行为改变。视频还提供了具体的策略，如习惯捆绑、让习惯变得吸引人、易于执行和自我奖励，以帮助观众在忙碌的生活中坚持学习。

Takeaways

• 📚 学习语言不一定需要每天投入大量时间，15-30分钟的坚持也能带来进步。
• 🤯 学习习惯的建立比单纯依赖动力和意志力更为重要。
• 📈 即使是小习惯，经过时间的积累也能产生巨大的变化。
• 🔥 激情和自律对于学习语言非常重要，但也需要良好的学习习惯来支撑。
• 🎯 结合大目标和小习惯是成功的关键，而不是仅仅强调目标设定。
• 🌟 行为的发生需要动机、能力和提示三个要素同时存在。
• 📅 通过将新习惯与已有的日常习惯捆绑，可以更容易地培养新习惯。
• 🚀 保持习惯的连续性，即使在忙碌或精力不足时也不要打破学习链。
• 📌 让新习惯变得简单，以便更容易执行和坚持。
• 🎉 为自己设定小目标，并在达成时给予自己奖励，以增强学习的动力。
• 🌱 逐步增加学习任务的难度，让习惯在小步骤中逐渐成长。

Q & A

视频博主提到了哪本书，它主张成功来自于什么？

视频博主提到了《Atomic Habits》这本书，它主张成功不是来自大的改变或目标，而是来自于积累日常的小习惯。

视频博主认为，与单纯设定目标相比，建立什么系统更为重要？

视频博主认为，与单纯设定目标相比，建立学习习惯系统更为重要。

根据视频博主的经验，学习六种外语的关键在于什么？

根据视频博主的经验，学习六种外语的关键在于激情、自律和坚持，这些都需要良好学习习惯的支持。

视频博主提到了哪个模型来帮助理解如何设计行为改变？

视频博主提到了Dr. Fogg的模型来帮助理解如何设计行为改变。

Dr. Fogg提出的一个行为发生的三个元素是什么？

Dr. Fogg提出的一个行为发生的三个元素是动机（Motivation）、能力（Ability）和提示（Prompt）。

视频博主如何使用Dr. Fogg的方法来学习阿拉伯语？

视频博主在早晨喝咖啡的时候，会花五分钟阅读一两个阿拉伯语新闻标题。

视频博主建议如何利用日常生活中的碎片时间进行语言学习？

视频博主建议把握日常生活中的碎片时间，如早晨的一杯咖啡时间、午餐后的短暂休息时间、下班后的公交车上的半小时等，来进行语言学习。

视频博主提到了哪四个行为改变法则？

视频博主提到了四个行为改变法则：使提示更明显、使好习惯更有吸引力、简化响应、设置愉悦点（奖励自己）。

视频博主为什么强调不要打破连续学习的习惯？

视频博主强调不要打破连续学习的习惯，因为即使每天只学习很少的时间，也能保持学习的动力和连续性，避免习惯的中断。

视频博主建议如何让学习习惯逐渐成长？

视频博主建议从小事做起，慢慢增加任务量，让学习习惯逐渐成长。

视频博主如何看待语言学习过程中的每一个小步骤和错误？

视频博主认为每一个小步骤的进展都值得庆祝，每一个错误都是学习过程的一部分，从中学习并改正是有价值的。

Outlines

00:00

🌟 建立学习习惯的重要性

视频开头提到，作者在Bilibili收到很多留言和评论，了解到不同人群都有学习的需求，但受限于时间和精力。作者分享了自己在工作之余学习外语的经验，并强调了建立学习习惯的重要性。通过介绍《Atomic Habits》和Dr. Fogg的Tiny Habits理论，作者阐述了小习惯的积累可以带来巨大的变化，并提出了结合大目标和小习惯的方法。

05:00

📚 如何设计行为改变

本段落详细介绍了如何通过结合动机、能力和提示（MAP变量）来设计行为改变。作者通过个人经验，如在喝咖啡时阅读阿拉伯语新闻头条，说明了如何将新习惯与已有习惯结合起来，从而更容易坚持。此外，还提到了“行动池塘”的概念，即将新习惯与日常生活中的锚点习惯相联系，以提高习惯养成的成功率。

10:02

🎯 设计新习惯的基本原则

在这一段中，作者分享了设计新习惯的四个基本原则：使提示更明显、使好习惯更有吸引力、简化执行过程以及设置奖励机制。这些原则旨在帮助人们更容易地坚持新习惯，并在达到学习里程碑时给予自己奖励，从而增强学习语言的满足感。作者还强调了不要打破习惯链的重要性，并建议从小步骤开始，逐渐增加任务量。

Keywords

💡习惯养成

习惯养成是指通过重复某个行为来形成一种习惯。在视频中，主讲人强调通过小习惯的积累来养成学习语言的好习惯，即使是每天只有15到30分钟的学习时间也能看到进步。这种方法有助于即使在动力和意志力不足的情况下也能坚持学习，从而实现自我提升。

💡碎片时间

碎片时间指的是日常生活中零散的、短暂的空闲时间。视频中提到如何利用这些碎片时间（如上班路上的半小时、午休后的短暂休息时间等）进行语言学习，从而有效地利用时间，即便在忙碌的工作生活中也能持续学习。

💡持续性

持续性指的是持续进行某项活动的能力。在视频中，持续性是指即使每天的学习时间不长，但通过每天坚持学习，逐渐形成习惯，长期积累可以带来显著的学习效果。主讲人强调了即使是每天15分钟的学习，只要坚持，也能取得好的学习效果。

💡自我控制

自我控制是指个体控制自己的行为和情绪的能力。视频中讨论了学习者在面对分心诱惑（如滑手机看无意义视频）时往往缺乏自控力，主讲人建议改变视角，认为建立学习习惯的方式可能是问题所在，而不仅仅是个人意志力弱。

💡原子习惯

原子习惯（Atomic Habits）是一本关于习惯养成的畅销书，强调通过小变化积累形成大影响的理念。视频中提到这本书的观点，即成功来自日常小习惯的累积，而不是一次性的大变化或目标，与视频中的主题紧密相关，即通过养成良好的学习习惯来持续进步。

💡动机

动机是推动个体开始行动的内在因素。视频中提到，为了形成新的习惯，需要有动机、能力和提示三个要素。例如，观看教育视频后产生的学习热情可以视为一种动机，推动学习者开始行动。

💡Fogg行为模型

Fogg行为模型是由BJ Fogg提出的，强调行为发生需要动机、能力和提示三个元素同时存在。视频中引用了这一模型来解释如何通过简单的行为改变来培养新的好习惯，如利用早晨喝咖啡的时间来学习一个新词汇。

💡行为提示

行为提示是指触发特定行为的外部或内部信号。视频中提到，为了养成新的学习习惯，需要找到合适的提示来触发这一行为。例如，将学习新语言的活动安排在固定的日常活动之后，如早晨喝咖啡后，作为学习的信号。

💡习惯捆绑

习惯捆绑是一种习惯形成策略，将想要养成的新习惯与已经形成的习惯捆绑在一起执行。视频中的例子包括在做日常活动（如喝咖啡、整理桌子）的同时学习新词汇，通过这种方法可以更容易地将新习惯融入到日常生活中。

💡行为变更四法则

行为变更四法则来源于《原子习惯》一书，包括让提示更明显、使习惯更有吸引力、使响应更简单、以及增加满足感。视频中通过这四法则来解释如何设计并坚持新的习惯，例如通过将学习材料放在显眼位置或奖励自己完成学习任务来提高学习习惯的吸引力和满足感。

Highlights

在Bilibili收到很多留言和评论，包括学生、工作者和年长者，感谢大家的互动。

很多人在工作后想要提升自己，学习英语或其他外语，但时间和精力有限。

即使每天只学习15-30分钟，只要坚持，也能看到进步。

学习外语时，即使有最好的学习材料和方法，但难以集中注意力15分钟也是一大挑战。

改变视角，学习习惯的建立比单纯依赖意志力更重要。

学习六门外语的经验表明，激情、自律和坚持都很重要，但需要良好学习习惯的支持。

《Atomic Habits》和Dr. Fogg的《Tiny Habits》都强调成功来自日常小习惯的积累。

小习惯就像原子，虽看似微不足道，但累积起来会产生巨大变化。

忙碌的上班族需要把握日常生活中的碎片时间来学习。

Dr. Fogg的行为改变模型强调动机、能力和提示三个元素的结合。

在培养新习惯时，应将其与已有习惯结合起来，形成行为改变的“行动池塘”。

《Clear Atomic Habits》书中提到了四个行为改变法则，帮助新习惯更加持久。

让新习惯的提示更加明显，例如在家中或车里放置目标语言的词汇卡片。

使好习惯更具吸引力，例如通过将学习与个人兴趣结合来增加学习的乐趣。

简化响应，使好习惯易于实施，例如将学习任务分解为一天中的小部分。

愉悦点在于奖励自己，无论是物质上还是心理上，以增强继续习惯的动力。

根据个人经验和情况，创造自己的新习惯，将学习变成日常生活的一部分。

不要打破习惯的连续性，即使时间不多，也要保持每天的学习。

让习惯逐渐增长，从小事做起，慢慢增加任务量，避免一开始就过于努力。

Transcripts

Hello, hello, new video!

since I opened Bilibili.

I have received a lot of messages

and comments.

There are students, people who have work

and elders who are older than me

I am sorry to ask everyone to call me sister in the video

it is really inappropriate

Many friends send messages to me.

I still want to improve myself after work and

want to learn English or another foreign language

but I have limited time and energy

Let me give you some advice.

In fact, I can relate

I usually put most of my energy into the

work of universities and research institutes

In addition, doing self-media

and working on two completely different platforms

squeezed a lot of study time

but in daily life

I can basically stick to

the habit of fitness and language learning.

Among them,

there are many methods that I want to share with you.

If you ask me, OK,

I can’t focus on studying

for one or two hours a day

Is it possible for us to learn a language?

The answer is yes, but you have to have tricks.

I said many times in the video

that even if you study for 15-30 minutes

you can still do it every day if you persist.

and see the progress

even saying 15 minutes a day sounds easy

but in fact it is still difficult to do.

I can

put all my effort to give you all kinds of learning materials and

learning methods to teach you how to plan

but even if you have the best

and top tools and methods

you find out that it is difficult to sit down and concentrate on studying for 15 minutes

You turn on your mobile phone and want to memorize words

but you start to scroll brainless videos

and then the time of the night is gone

yes, I am talking about you

If this is the case, all the information and methods

No matter how detailed I tell you, it’s useless

and you blame yourself for not having self-control

In fact, can we change our perspective?

Is it possible that

it’s not because of your weak willpower

but because you don’t know how to build study habits

The way to build study habits is wrong.

OK.

My experience in learning six foreign languages ​​tells me that

passion is very important.

Self-discipline and persistence are also very important.

This requires the support of good study habits

which can ensure even if you don´t have any motivation

even if you have weak willpower

you can still stick to the most basic learning rhythm

without breaking the chain

actually relying solely on motivation and willpower

is not reliable

because our human energy

motivation and willpower are all floating

and will change with your environment

Your energy and willpower in the morning and evening

is different

so first of all, we must face this point

very normal

Sometimes it's normal to have weak willpower

Compared with just setting goals

to drive learning

we also need to establish a

learning habit system

so we need to know

how to build a learning habit.

The underlying logic of good study habits

is the topic

that I want to share with you in today’s video.

Atomic Habits

is a very popular bestseller book abroad

It's getting to the point everyone knows

Since its publication in 2018

This book has been translated into multiple languages.

I haven’t seen the Chinese version

so the translation of many specific words in the video

may be somewhat different.

This book is very similar to

to Dr. Fogg’s Tiny Habits

They both argue

Success doesn't come from big changes or goals

but the accumulation of small daily habits.

Well, this point fo view

needs to be discussed.

I think it's important to combine big goals and small habits

I don’t think there is any conflict

But compared to emphasizing various goal-setting

This methodology emphasizes more on the power of habits

In fact, small habits

and small changes are like atoms.

Although they seem insignificant,

they will have a cumulative effect after a period of time

and produce huge changes.

In fact, in the old saying of our Chinese,

it is like dripping water through rocks

lit.

a rope saws a tree and cuts it off (idiom) a hundred times the cold becomes ice

and many other idioms are not unfamiliar to you.

We office workers are often

squeezed in very tight time

In addition to a lot of commuting and stress,

the time for rest is very limited

let alone squeeze out a large amount of time to learn these two things .

The idea of ​​this book

is to let us focus on small,

easy-to-achieve actions.

We need to grasp

the fragmentary time in our daily life,

such as a cup of coffee in the morning,

a short break after lunch, and

half an hour on the bus after work

, but not Simply let everyone

fill in your own fractions of time

You'll be out of breath in the end.

by the way

These two books are in the original English original language and easy to understand

And they all come with audiobooks

Also great for intermediate English learners

to do extensive reading and listening exercises

I never forget to remind you to learn English

Dr. Fogg’s model is very instructive

for understanding how to design behavior changes

such as getting rid of bad habits

and cultivating new good habits.

He proposed that a behavior

must have three elements combined, motivation

ability and prompt

a behavior will only happen when

three MAP variables

exist at the same time.

OK motivation.

Everyone knows

that after watching the video of Zoe, for example

the enthusiasm is ignited and you plan to study hard

Motivation has

the ability means the feasibility

by controlling available capacity and resources

Controlling the degree of difficulty of the task

Dr. Fogg repeatedly emphasized that

in the early stages of developing a habit,

you must keep it tiny

not a small habit but a tiny habit

Like when you have a cup of coffee.

You learn a new word.

Just one.

Because it's easy to do and doesn't take up energy

so the feasibility is very high.

Just like what Dr. Fogg said, keep the habit alive

keep it rooted in your routine even if it's tiny.

How do I use this rule?

over my morning coffee

I'll spend five minutes

reading one or two Arabic news headlines

This one is definitely easier than reading the whole article

Think about it.

If at first you set a study task of

spending 30 minutes each morning

reading a challenging article

when your energy is high

You might do it once or twice

but if you stay up late the night before and go to bed

the next morning who will be in the mood to learn

the magic of this method is

Just when you thought he needed less than

five minutes to get it done

You'll be more willing to do it

if I'm not too busy that day

I basically just read more now

and if I'm especially busy I make sure I read a title or two

Even learning just one new word is learning.

Make sure

you have some contact with the language.

And it feels like I'm learning

This positive affirmation of yourself

In turn motivates you to stick to the habit

OK having motivation motivation ability ability is not enough

You need a prompt

A prompt is a cue that makes you do the behaviour.

You need to link this prompt

Link to the new habit you want to develop

to the new habit you want to develop.

For example, I'm going to use the app to learn German for 15 minutes in the morning.

The motivation is there, the ability is there.

But that's not enough.

Sometimes we get busy and we don't do it.

People might say.

You could set a reminder note on your phone.

Or write it in a conspicuous place

But when you're busy

Your brain will automatically block out these tasks

Because there's no urgency.

And then it says, "I'll do it later.

And then there's nothing else.

Doesn't that know you?

Come on over.

Dr Fogg will give you some tips

It's called an action pond.

I highly recommend it

Because I think it's really amazing.

It's where you try to find your existing habit as an anchor.

And then link that new habit

And then linking that new habit to something that's already ingrained.

Why do I keep saying, "Oh, my gosh.

"learn this and that while you're drinking your coffee

Because I'd really die without coffee in the morning.

This is so sad

I drink two cups of coffee a day without fail.

So when I drink coffee.

I remind myself to read the news in Arabic.

I use Dr Fogg's method.

I combine old and new habits.

I have a French friend who's learning Japanese.

He's very busy with his work and can't always

He says it's hard for him to learn kanji.

Sometimes he has time to write.

But he doesn't have time to study.

He doesn't have time to study.

Then he asked me for advice

I asked him OK

Every day

What habits do you have before going to work

He thought for a moment and said

The first thing I do at work is

I will tidy up my desk

Then I suggested that he

Put a piece of paper and a pen on his desk

Every day after tidying his desk

He only needs to write one Chinese character

It will take less than 5 minutes

So it only takes 5 minutes.

Prompt is the paper and pen on the table

The anchor point of the habit is to organise the table

And then after he'd been practising it for a while.

Then he came to me and said

He now writes kanji every day

He feels like he's making progress in his studies

For us Chinese, writing Chinese characters is a piece of cake.

Of course it's a piece of cake for us Chinese.

But it's a good idea.

If you want to try this method

You can on a piece of paper

You can on a piece of paper

List your current so-called regular habits

Like drinking coffee, brushing your teeth, commuting to the gym.

And then try to bundle it with a new language learning habit.

With a new language learning habit.

For example, as I told you.

I listen to a podcast episode on the way to the gym.

I recite words on the bus, etc.

That's habit bundling.

Here are two great formulas for you.

For example, you can set it up so that

I'll do y when I do x.

Or I'll do y after I do x.

Dr Fogg stressed over and over again

To keep this new habit simple at first

So simple that you can do it on the fly.

And that's

That's the basic idea behind designing a new habit.

And then the book Clear Atomic Habits

In particular, it mentions the 4

Behaviour Change Laws

It's more in the direction of

How to make the new habit stickier

Here

I'm going to walk you through the 4 rules.

Firstly, the first one is making cues more obvious

making cues more obvious

This is the same as what Dr Fogg said about prompt.

Make new habits more obvious and accessible

One thing to add is that

You can put

Language learning

Into your everyday life.

Like in your home office

Or even in your car

with vocabulary cards in your target language.

That way

you can see them all the time in your daily life.

For example, you could put some labels in your kitchen

In the language you're learning

with the names of various appliances.

These are also obvious reminders

A reminder to keep learning the language

The second point is to make good habits attractive

making craving more attractive

You can expand on this one.

Simply put, it's about making habits fun

to increase your desire to perform the habit

Compared to learning a textbook

During the learning process

You can add more of your own interest

and content that you enjoy

For example, if you study Japanese for half an hour

and watch your favourite anime for half an hour

Doing extensive listening, etc.

You have to learn to bundle your studies

with something you enjoy.

In fact, I think

I think studying is an enjoyable thing.

Simplify your responses by making good habits easy to implement.

This one.

I think it's the same thing as what Dr Fogg said about ability.

I think it's similar to what Dr Fogg said about ability.

We need to learn to cut our learning tasks into

Into smaller parts

Over the course of the day

To make it less difficult to carry out

If you read a whole text after you

or if the text is difficult

You can read part of a paragraph on one day

Then you can finish the text in a week.

This is a good habit to have a sense of satisfaction The pleasure points

The pleasure points are to reward yourself.

Not only materially but also psychologically.

Rewards can give you a sense of satisfaction

It encourages you to continue with your habit

To make learning a language more satisfying

You can set small milestones

and reward yourself when you reach them.

For example, you could give yourself a small reward when you finish a French lesson

Give yourself a small reward

A cup of your favourite milk tea

Or a little dessert

You'll have positive feedback on completing

You'll have a positive feedback

That will motivate you to keep the habit

In fact, in the end

You don't even need these material rewards

When you just develop these habits

You'll see a difference over time

The process itself can be very satisfying

And finally

I would like to give you a reminder based on my personal experience

Don't break the chain

Don't break the chain

As I said in the video about learning English by yourself

If you don't have too much time to study everyday

You can also use the app

You can study for 10-15 minutes to keep the habit.

Or even 5 minutes for one or two words.

For example, if you have time on the weekend, you can focus on it.

The second point is to let the habit grow gradually

Start with small steps and then slowly increase the tasks.

It's easy to start a habit that requires a lot of effort.

Habits that take a lot of effort to implement die easily.

In fact, all my language learning habits

Did not form overnight

People would say, "Oh, my God!

Zoe, you're so enthusiastic, so persistent, so disciplined.

In fact, I

In the process of learning each new language.

Tried and learnt by trial and error

Finally, I have learnt these methods that I think are useful

Turn learning into part of your daily life

It sounds very simple

But in practice, it's still very difficult

I've been sharing the process of creating this habit

The logic and method behind it is important

Instead of telling people OK

You can imitate me and do this and that exercise.

You need to create your own new habit according to your own style and situation

Create your own new habits

If you have any good ideas

Feel free to share it in the comments section

I'm very happy to share this method with you.

It's not only for language learning

It's very inspiring for learning other skills

I'm more interested in the process of learning a language

Every time I create a good learning habit

Is a milestone.

Every small step of progress is worth celebrating.

Every mistake you make

And then learning from it is worthwhile

I hope you can feel that learning a language

It's not just about the language skills

It's more about the process

The process of self-learning and self-improvement

experience and experience

I am very happy to see so many students

I see so many students who love to learn

You are my motivation to continue to do ah

If you have any questions

you are welcome to leave a message and private message

Although there is no way to reply one by one

But it is possible that your doubts

Are also the doubts of many students

I will try my best to take these questions into consideration when making new videos

I will try to take these questions into account in the process of making new videos

If you like this video, please click 3 in a row.

See you in the next video.