Week four: practice perseverance.

Perseverance: Once you decide to do something, do it without hesitation.

Practice time: 20 18 10 1 -7.

Key points of group exercises: objectives

1. Adhere to good habits such as exercise.

2. Put an end to bad habits such as procrastination.

Punching in this week is outstanding, and you can feel their growth through the screen:

20 18 100 1

target

1. Practice the 5-minute rule, and finish what you can finish in 1 ~ 5 minutes immediately, without delay.

2. Give priority to the important things and make a list every day to complete the task.

Moral practice

1. I had a neat freak attack when I stayed at home.

2. The kitchen is brightly lit.

100 day target practice

1. Complete punch cards.

2. Brush the exercises and listen to the updated courses.

3.6 kilometers on foot.

4. You can hear audio.

5. Clean the kitchen.

6. Cooking on the phone.

Today, reflecting on and sticking to what you don't want to do the most often leads to what you want the most.

20 18 1007

target

1. Think of it and do it. Act immediately.

2. Practice the principle of 1 minute.

3. Insist on tidying the room every day

Moral practice

1. Go home and do the necessary work.

read a book

3. Start learning by thinking and thinking.

4. Be prepared to understand the beauty of the system

5. Seven-day study on National Day

6. Start with general knowledge system learning.

One hundred days of practice

1. Manage 32.55㎞

2. Sit against the wall for 0 minutes.

3. Jump rope challenge for 0 minutes

4. Meditation 10 minutes

5. vest line 0 minutes

6. Minutes of foam well

7. Stretching after running 1

squat

9. Ride a bike

Today's reflection

After running for 108 days, I felt hungry for the first time today, and my face was covered with salt particles.

You won't know the road you ran and the sweat you shed until you finish running.

I am really lucky &; Be grateful

Thank you, Lao Tie, for accompanying me to practice marathon at 3: 00 a.m. and hitting the wall to practice 30 inches at the gate of hell.

Share 3 ways to make Monday luckier.

The first way is to try to get out of your comfort zone and take some small risks. Even small things like talking to strangers will have a great chance to change your life.

The second way is to improve the relationship with others. When someone does something for you, they spend time on you that they could have spent on themselves or others. You should thank them for their behavior.

Third, change the relationship between yourself and your thoughts. When encountering a new idea, most people will comment: "This is a good idea" or "This idea is terrible". In fact, there is no difference between good ideas and bad ideas. Many times, bad ideas can produce really great things.

Share four effective ways to guide others on Tuesday.

? Richard taylor, winner of the Nobel Prize in Economics, and Cass Sunstein, an influential American jurist, jointly put forward the concept of "boosting", specifically, skillfully guiding people to make more rational thinking and choices without coercion. How to effectively promote a behavior must have four characteristics: simplicity, attractiveness, sociality and timeliness.

First, let's talk about simplification. This concept can be explained by a individual capital, that is, friction cost. In other words, when people want to do something, they will lose motivation because of trouble. Enterprises will take advantage of this, for example, enterprises will let users try new products for free within 10 days. However, if you are not sure whether you are satisfied with the product and want to consider whether to return it after trial, you are wrong, because the friction cost is much greater than you think. Therefore, if you want to promote a specific behavior, simplify it; On the contrary, it makes things more complicated.

The second is attraction. In order to attract people's attention, things must stand out, that is, from a psychological point of view, they must stand out. In addition, "stimulus" can also attract people's attention. People like to participate in "games" that can accumulate points and achievements, and they are easily attracted by other things that are scarce or related to things we like. Of course, doing the right thing for others is also one of the motives, such as encouraging children to study hard, which is very attractive to parents.

The third is sociality. Humans are social animals, and we are often influenced by others. Therefore, when people know "what others are doing" or "what a group needs most", they are likely to do the same thing with them. People around us can easily influence us, especially people we know or people who are very similar to us. Although we don't have to use these influences actively, at least we should avoid using them wrongly.

The fourth is timeliness. This refers to seizing the best opportunity for intervention. For example, when young couples just have children, it means that they have to buy many things that they have never bought before, and their living habits will also change. If a brand can know the changes of the couple's life in advance, it will provide relevant information about maternal and child products to expectant mothers a few months before the birth of the child. After the baby is born, young mothers will be more inclined to choose this brand of products. When choosing the timing of intervention, the effect of early intervention is usually better, which is why enterprises want to know whether a young couple will have children soon. Because merchants know that in this period, such couples are particularly easy to be persuaded to buy new products and may change their previous habits.

On Wednesday, share common misunderstandings when people spend money (1).

Dan ariely is a professor of psychology and behavioral economics at Duke University. His new book is Psychology of Money: Breaking Your Money Myth and Learning to Spend Smart. In this book, from the perspective of behavioral economics, dan ariely introduced some common psychological misunderstandings when dealing with money problems and how to do it.

The first psychological misunderstanding is to ignore the opportunity cost. In an experiment in behavioral psychology, participants were asked to decide whether to buy a stereo with a price of $65,438+$0,000 and a stereo with a price of $700, or a stereo with a price of $700 and a CD package with a price of $300. Therefore, most people choose a $700 stereo and a $300 CD set. Behavioral psychologists say that this is because the $300 CD looks more specific and has a stronger sense of acquisition. So we will ignore the opportunity cost. To solve this psychological misunderstanding, we need to think about a consumption or transaction from the perspective of opportunity cost. For example, what can the same money be used for? For another example, you can further convert money into time: how many hours of work or how many months of salary is this money equivalent to.

The second misunderstanding is that everything is relative, so we will compare the discount prices of different commodities or the same commodity. The most common scene of this misunderstanding is various discounts on shopping malls and e-commerce websites. The comparison between the discount price and the original price is particularly easy for us to spend impulsively. Many people find that, in fact, merchants will raise prices and then discount them. Nevertheless, discounts can still stimulate the desire of promoters to buy. The correct way is that when you see the special price, you should not consider the original price, how much money you can save now, but how much you actually have to pay. For example, if you buy a shirt, the price will be reduced from 1000 to 600, not "saving 400" but "spending 600". Another common scene of this misunderstanding is that when you buy an expensive thing, you often spend it on other less expensive products. For example, when you spend 6 million yuan to buy a house, you can easily feel that a 50,000-yuan TV is not so expensive, so you can buy it conveniently. The correct way is to consider the cost separately for relatively large consumption. Because when you buy a big commodity, such as a car or a house, it is easy for you to relax your vigilance against other relatively cheap items. So buying a house belongs to buying a house, and home appliances are buying home appliances.

The third misunderstanding is that we are good at dividing and classifying money. There is a technical term called "psychological account" in behavioral psychology, which refers to this phenomenon. People will set up different psychological accounts and divide the money into: salary, bonus, windfall, etc. You may use your salary carefully, but you may squander bonuses and windfall like a rich man without feeling sad at all. The correct way is to keep in mind a simple principle: money is fungible, that is, this dollar is exactly the same as that one. When you find yourself squandering so-called specific types of money, such as bonuses or won money, you must stop and remind yourself: "This is still my money, and money is money. It makes no difference."

The fourth misunderstanding is: escape from pain. Spending money will bring pain, so behavioral psychologists once gave an interesting suggestion, that is, eating without AA system, but taking turns to pay the bill. Because the pain of one person paying the bill is less than the sum of the pain of all people spending money under AA system. But the pain of spending money also has its advantages, because it can at least make us consider the value of this consumption and the opportunity cost of spending this money. It allows us to pause before buying and consider whether we should spend the money at this time.

However, in order to reduce this "pain of spending money", the people who designed the payment mechanism used various methods to help us. Let's not pause, don't consider other options, and pay happily. For example, credit cards, various fast payment methods, one-click ordering and so on. Therefore, behavioral psychologists will say that using cash when shopping can greatly reduce your consumption. Of course, in reality, almost no one can pay in cash.

The fifth psychological misunderstanding about money is that we trust ourselves too much. When using money, we will trust our previous judgment, choice and reaction to the price. Believe in the previous decision, which will make us often make mistakes such as anchoring and conformity. Psychology has done many related experiments. For example, show different numbers to two groups of participants in the experiment in advance. One group saw a lot of data, and the other group saw a little data. Then they were asked to provide the price of a product. The group that sees a large quantity will give a higher price. The number they saw before was the anchor number. The so-called suggested retail price of many products is also an anchor price. The correct way is to question the seemingly random figures, the suggested retail price clearly marked and the products with very high prices. The real purpose of a very expensive product is probably to sell those less expensive products later. (To be continued)

On Thursday, share common misunderstandings when people spend money (2)

The sixth misunderstanding is that we overestimate the value of what we have or what we may lose. When we have something, it has more value in our eyes.

For example, it is easy to have this misunderstanding when buying and selling well-decorated houses. The correct way is to realize that decoration may only improve the value of the house for us, but not for others.

The seventh misunderstanding is that we care about fairness and hard work. A common example in life is that it is difficult to take a taxi during rush hour. At this time, you need to take a taxi at a higher price. When the price reaches a certain level, some people will think it is unfair, so they refuse to take another taxi and prefer to walk home. Or even if you pay a high price, you will temporarily refuse to use the same taxi software because you think this company is unfair. The advice given by behavioral psychologists is: "Don't worry about whether the price of something is fair, just think about whether it is worth it to us." If you think it's worth it, pay it quickly, and don't worry about whether you have been treated unfairly. In addition, merchants will also use this misunderstanding to emphasize their products and how many skilled craftsmen and crafts they have experienced before manufacturing; There are also some companies that will make the production process of products transparent. Because, you can show how hard you work through transparency. These are all to make users feel that the money is worth it. Be careful at this time, don't be confused by superficial efforts. It still depends on whether the products and services are good or not and whether they are valuable to themselves.

The eighth misunderstanding of spending money is that we will believe in the magical power of words and ceremonies.

If the consumption process of something is long and grandiose, we are likely to pay more for this long and grandiose process, although these descriptions, processes and ceremonies may not add any practical value to the product itself.

For example, if a bottle of wine is simply packaged and brought to the office in a disposable paper cup, we may not feel how delicious it is or how much money it costs. However, the same bottle of wine, placed in a high-end restaurant, will cost several times more with the atmosphere of the restaurant, the exclusive wine glass and the waiter's explanation of the year and method of brewing this bottle of wine. Of course, words and ceremonies can really change the quality of our experience of products or services. So, if you have spent money, accept them and let them help you improve your experience. You can enjoy the history and ingenuity behind a bottle of wine.

The ninth misunderstanding is that we will turn our expectations into reality. "Expectation gives us reason to believe that something is good or bad, delicious or unpalatable. Expectations have not changed the essence of this thing, but expectations have changed our thoughts and experiences. " Therefore, sometimes we actually spend money on our "expectations" rather than on the essence of this product. If you want to change this, you should separate your expectations from reality and remind yourself not to take expectations as facts.

These are the viewpoints put forward by dan ariely, a behavioral economist. People often misunderstand what is the right way of thinking when making decisions involving money. I hope it will inspire you.

Share the future work in the eyes of futurology on Friday

An article in Fast Company magazine introduces two futurists' views on future work:

? First, the future work form may be "tribal". If you observe the early human lifestyle, you will find that it is very important to be with those who are beneficial to you, which can help you survive better. This can be used to describe the way we will organize our work and life in the future, that is, you should be in an organization that is more conducive to your doing things well.

Secondly, the concept of retirement will gradually disappear in the future. In the future, machines will be more efficient than humans in some things, so humans will become more like humans. People should fully tap their potential. However, she feels that many potentials of people today have not been well cultivated. Therefore, many current work norms, such as nine to five, traditional office, strict hierarchy and retirement concept, will change. In the future, people may not retire at a certain age, and they will have a lot of rest time throughout their career. People can choose the way that suits them best (part-time or full-time) to decide where to work.

Third, redefine leadership. Because the future work emphasizes stimulating the greatest potential of individuals and requires people to have passion, "motivation" will become an important part of leadership. Because people work for a cause and what they believe in, if the company can make people feel this way, employees will be easier to understand and be motivated at work. But this kind of thing needs leadership to create. Leaders are people who are followed, not people who manage others.

Share how to improve self-control on Saturday.

Dan ariely, a behavioral psychologist and author of Weird Behavior, said that there are two reasons for the lack of self-control: the first reason is that we underestimate the future, which makes us unwilling to sacrifice some current interests for the future; The second reason is that there is not enough willpower to overcome the temptation of the moment. For example, if you swallow dessert happily, it may be because you don't think you will gain weight to embarrass yourself in the future, or you may underestimate the difficulty of losing weight in the future, which is to underestimate the future; Another reason is that having dessert with friends after dinner is too tempting for you to refuse. Therefore, the methods he gave to increase self-control are: on the one hand, establish emotional ties with his future self; On the other hand, resist the current temptation.

First of all, let's see how to establish emotional connection with our future self. Why many people don't want to save for their future, such as saving for retirement and saving for possible diseases. The important reason is that emotionally, we imagine ourselves in the future as another person. Psychologist Hal e Hershfield suggested that some simple tools can be used to help people become more vivid, more connected and able to imagine themselves in the future. For example, imagine talking to your older self or writing a letter to your older self in the future. In this way, we can think about our needs and desires at the age of 65 and 70, and what regrets we may have. Well, today, we make some preparations to help our future self meet the needs; Plan ahead to avoid regret and think more about yourself in the future.

Next, let's see how to resist the current temptation. Dan ariely proposed a method called Ulysses Convention. This method comes from Greek mythology. It means to actively set up obstacles and reduce choices in order to resist the current temptation. We don't give ourselves any choice and eliminate free will. For example, before the exam, we can ask a friend to help us change the password of Weibo's account and tell him not to tell you the password until the exam is over, no matter how much you beg. For another example, set the payment limit of credit card in advance to restrain your desire for consumption.

Share three basic logics of persuasion on Sunday.

1. No one likes to be changed (I am persuaded = I am defeated, the more reasons = the more unhappy I am, not that you should, but that I need) -2. No one likes ignorance (when encountering common problems, telling others the reason instead of hiding it is the easiest way to persuade) -3. Everyone wants to have a retreat (it doesn't matter, you can always go back on your word after choosing).