Atomic Habits day 116

I often find myself gravitating toward social media during any

downtime. If I feel bored for just a fraction of a second, I reach for my

phone. It’s easy to write off these minor distractions as “just taking a

break,” but over time they can accumulate into a serious issue. The

constant tug of “just one more minute” can prevent me from doing

anything of consequence. (I’m not the only one. The average person

spends over two hours per day on social media. What could you do

with an extra six hundred hours per year?)

During the year I was writing this book, I experimented with a new

time management strategy. Every Monday, my assistant would reset

the passwords on all my social media accounts, which logged me out

on each device. All week I worked without distraction. On Friday, she

would send me the new passwords. I had the entire weekend to enjoy

what social media had to offer until Monday morning when she would

do it again. (If you don’t have an assistant, team up with a friend or

family member and reset each other’s passwords each week.)

One of the biggest surprises was how quickly I adapted. Within the

first week of locking myself out of social media, I realized that I didn’t

need to check it nearly as often as I had been, and I certainly didn’t

need it each day. It had simply been so easy that it had become the

default. Once my bad habit became impossible, I discovered that I did

actually have the motivation to work on more meaningful tasks. After I

removed the mental candy from my environment, it became much

easier to eat the healthy stuff.

When working in your favor, automation can make your good habits

inevitable and your bad habits impossible. It is the ultimate way to lock

in future behavior rather than relying on willpower in the moment. By

utilizing commitment devices, strategic onetime decisions, and

technology, you can create an environment of inevitability—a space

where good habits are not just an outcome you hope for but an

outcome that is virtually guaranteed.

🟢📚هایلایت قسمت ۱۱۵ کتاب عادت های اتمی 📚🟢

✅ gravitate toward: به سمت چیزی کشیده شدن

✅ downtime: ناراحتی، بی حوصلگی

✅ a fraction of a second : کسری از ثانیه

✅ reach for sth: چیزی رو برداشتن

✅ write off: نادیده گرفتن

✅ minor: کم اهمیت

✅ distraction: انحراف، هواس پرتی

✅ take a break: استراحت کردن

✅ accumulate: جمع شدن و ترکیب شدن

✅ serious issue: مسئله ی جدی

✅ constant: دائم

✅ tug: کشش

✅ prevent: جلوگیری کردن

✅ anything of consequence : هر چیز مهمی

✅ average: معمولی

✅ extra: اضافی

✅ experiment with : امتحان کردن

✅ time management : مدیریت زمان

✅ assistant: دستیار

✅ reset: مجددا تنظیم کردن

✅ entire : کامل

✅ team up: گروه شدن، همراه شدن

✅ adapt: سازگار شدن

✅ lock out: پشت در ماندن،دور ماندن از چیزی

✅ realize: فهمیدن

✅ default : بطور پیش فرض

✅ mental candy: مشغولیت ذهنی بی فایده

✅ healthy stuff : چیزهای سالم

✅ inevitable : ناگزیر، حتمی

✅ ultimate way : راه نهایی، راه اصلی

✅ rely on: متکی بودن به

✅ willpower: اراده

✅ utilize : استفاده کردن

✅ commitment : تعهد

✅ device: وسیله، ابزار

✅ onetime: یکباره

✅ inevitability : ناگزیری

✅ space: فضا

✅ outcome: نتیجه، دستاورد

✅ virtually : عملا، واقعا

✅ guaranteed : تضمین شده

➖➖➖➖➖➖➖➖➖➖➖➖

🌟اگر واستون مفید یا جالب بود لطفا به دوستاتونم معرفی کنید❣️

🌟Instagram page: luminous__english

🌟Castbox channel: luminous english

🌟 YouTube channel: luminous_english

♥️ Music Channel: @luminous_music