Getting Things Done 8.5分
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{Foreword}

自由的诅咒[p3]

{Chapter1} 对成功的可能性持正面期望→更努力,且更易取得成效 对成功作正面的幻想→动力减弱,更难取得成效 {Chapter2}

Maslow:心理健康的人能接受自我本性(拒绝幻想)[p31]
现实主义,甚至是防御性悲观主义,都是生存的先决条件,e.g.野生动物警惕性[p32]
“人生要有意义或目的”:公认的较高层次需求[p39]

唤醒需求→注意力→加强简单行动(相较于更需要付出精力/effort/commitment的行动) 幻想的作用: 1.提升注意力 2.短期愉悦/满足感→长期上有副作用 3.通过模拟体验辅助作出选择 类似quick/simple interrupt {Chapter3} 乐观幻想后使人relax,变得平静、欣喜、昏沉,宽慰代偿效果使松懈 为维持幻想(视角/状态)会选择性关注信息以self-enhance→影响客观判断和决定→导致错误行动 {Chapter4} 从幻想到障碍的心理比对 1.化情绪为理智,基于期望对目标进行取舍 (积极外部反馈有助于提升期望值) 2.增强行动力 {Chapter5} 心理比对的作用机制: 增强潜意识里目标与障碍、障碍与应对行为的联系

instrumental behaviour[p128]

心理比对的效果还包括: 1.强化对障碍的认知 2.增强对负面反馈的接受 {Chapter6}

元认知策略
MCII(Mental Comparison, Instructional Intention)→WOOP

WOOP: 通过预处理,矫正行为,以接近目标 WOOP的步骤: 1.清净舒适focus,关闭干扰源 2.Wish 最重要、可达成、单一目标 3.Outcome 生动经历最佳结果 4.Obstacle 最严重的字阻力,关键的习惯、思维 5.Plan 最有效的克服行动,出现场景及对应if...then...对策

Durchblick?有了更清晰的鸟瞰

{Chapter7} II行为的三种设计方向: 1.强调行动的意义,e.g. if...then 提醒自己行动的意义 2.反射性行为建立(预处理),e.g. if...then 直接去做某事 3.寻找行动好机会,e.g. if 某个容易接受的时机 then...

行为主义(Behaviourism), 行为心理学(Behavioural Psychology)

WIKI: It assumes that all behaviors are either reflexes produced by a response to certain stimuli in the environment, or a consequence of that individual's history, including especially reinforcement and punishment, together with the individual's current motivational state and controlling stimuli.

protection motivation theory

WIKI: about fear appeals, appraisal and coping. The theory proposes that people protect themselves based on 4 factors: (1)the perceived severity of a threatening event, (2)the perceived probability of the occurrence, or vulnerability, (3)the efficacy of the recommended preventive behavior, (4)the perceived self efficacy. Protection motivation stems from: (I)the threat appraisal: assesses the severity of the situation and examines how serious the situation is, and: (II)the coping appraisal: how one responds to the situation; consists of both efficacy and self-efficacy. →(3)Efficacy is the individual's expectancy that carrying out recommendations can remove the threat →(4)Self-efficacy is the belief in one's ability to execute the recommended courses of action successfully.

social-cognitive theory theory of reasoned action theory of planned behaviour[p183]

改变行为的三种途径: 1.改变态度/价值认知 2.改变需求或社会压力认知 3.提高信心 但难以直接操作 [TBC]

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