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خلاصه کتاب عادتهای اتمی · دانشگاه صوتی چکیده ماندگار | کتاب تاریخی سیاسی

0:01
Speaker 1: Ketab-e Adat-ha-e Atomi Atomic Habits Nveshte James Clear Saal-e dovom-e Daviristan-bud-ke-dar-yeki-az-mosabagat-e-beisbal-e-chube-e-yeki-az-bazi-konan-ba-tamam-e-ghudrat-be-surat-e-James-Clear-e-pum-zdeh-saale-bar-khurd-kard. Jom-jomash-shekast, kasay-e-cheshmash-khurd-shod-o-bini-sh-furur-ikht. Ba-helikopter-be-bimaristan-montagil-esh-kardan.
0:29
Speaker 1: Wakti James-be-hush-oumad, He didn't know what year it was. He
0:33
Speaker 1: said the name of the President of the United States
0:36
Speaker 1: in a mistake and took a few seconds to remember
0:38
Speaker 1: his mother's name. A few minutes later, his breathing stopped
0:42
Speaker 1: and the doctors ignored him. It took months for him
0:46
Speaker 1: to get back on track, but that blow had not
0:48
Speaker 1: only injured his body, but had also taken his dream
0:51
Speaker 1: of becoming an athlete out of his mind. With this,
0:58
Speaker 1: Six years later, the same young man was selected as
1:01
Speaker 1: the best sportsman of the University of Denison and his
1:04
Speaker 1: name was placed among the 33 best sportsmen in the
1:07
Speaker 1: United States.
1:07
Speaker 2: The secret of this transformation was not a big.
1:11
Speaker 1: Decision, nor was it a miracle, but a few simple
1:15
Speaker 1: and daily habits, regular sleep, continuous exercise, continuous reading, and
1:25
Speaker 1: sticking to the program that he does every day.
1:29
Speaker 2: Clear writes, Habits act like a complex currency.
1:32
Speaker 1: Just as money becomes more and more currency over currency
1:36
Speaker 1: day by day, small habits, if repeated every day, create
1:39
Speaker 1: great results over time.
1:41
Speaker 2: If every day is only.
1:41
Speaker 1: 1% better than yesterday, A habit is like a snow
2:24
Speaker 1: globe that comes down from a mountain. At first it
2:28
Speaker 1: is small and unimportant, but the further it goes, the
2:31
Speaker 1: bigger and more powerful it becomes. Habits are either your
2:35
Speaker 1: best friends or your worst enemies. But why do we
2:39
Speaker 1: fail to create a habit or leave a habit in
2:44
Speaker 1: the fight?
3:47
Speaker 2: Don't follow a big decision. Don't even want to make
3:48
Speaker 2: a small decision. Just take a small step.
3:50
Speaker 1: James Clear recommends four simple rules to build good habits. 1.
3:55
Speaker 2: Do your job well. 2. Do your job well. 3.
3:57
Speaker 2: Do your job well. 4. Do your job well. 5.
3:59
Speaker 2: Do your job well. Salam, I am Esfandiar Khudaiy.
4:43
Speaker 1: Welcome to the Chekideh Mandegar University. Here we choose the
4:48
Speaker 1: important books and mandegar of Iran and the world, read them,
4:53
Speaker 1: analyze them and provide you with a precise and accurate summary.
4:59
Speaker 1: As you can hear, Chekideh is a book of atomic habits,
5:02
Speaker 1: not a placeholder. If this summary was useful to you,
5:07
Speaker 1: we recommend that you definitely prepare and read the complete book.
5:11
Speaker 1: The depth of the materials and the details of the
5:14
Speaker 1: examples and stories are much more than what we say
5:16
Speaker 1: in these few minutes.
5:17
Speaker 2: Maybe after listening.
5:18
Speaker 1: To the summary of the book of atomic habits, instead
5:22
Speaker 1: of waiting for a big transformation, we will believe in
5:25
Speaker 1: the power of small habits, because they do not make
5:28
Speaker 1: our lives big and exciting, but they make the same
5:31
Speaker 1: small behaviors that we repeat every day without thinking. Now
5:42
Speaker 1: let's go to the author of the book Atomic Habits.
5:47
Speaker 1: James Clear, an American author, after that horrible incident during
5:52
Speaker 1: the war, the one you heard in the beginning, spent
5:54
Speaker 1: years of his life finding the answer to one question.
5:58
Speaker 1: Why some people can change their habits, but most of
6:02
Speaker 1: us return to the previous behaviors with the help of motivation.
6:10
Speaker 1: He studied the books and researches of science, psychology and
6:14
Speaker 1: human behavior in order to find answers. He published his
6:19
Speaker 1: writings on his personal website since 2012. These articles were
6:21
Speaker 1: about habits that both had an impact on his personal
6:25
Speaker 1: experience and on scientific findings.
6:27
Speaker 2: These writings quickly attracted.
6:29
Speaker 1: Attention and a number of customers of his website from
6:40
Speaker 1: about 1,000 people to close to 500,000 people. Klier set
6:43
Speaker 1: aside the ideas of scientists such as B.F. Skinner, Charles
6:50
Speaker 1: Duhigg and other intellectuals, and presented them in the form
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Speaker 1: of a simple and practical model, a model that is
6:55
Speaker 1: based on four stages of shaping each habit. 1.
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Speaker 2: Sign 2. Intention 3. Resolution 4.
7:00
Speaker 1: Persuasion The book, Atomic Habits, was published in 2018 and
7:14
Speaker 1: reached a low success rate.
7:18
Speaker 2: It sold more than.
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Speaker 1: 25 million copies and was translated into more than 60 languages.
7:24
Speaker 1: And it remained in the list of the most popular
7:28
Speaker 1: New York Times books for years. Financial Times published this
7:32
Speaker 1: book step by step to change habits along with real
7:36
Speaker 1: stories and inspiration.
7:39
Speaker 2: But the most.
7:41
Speaker 1: Important difference between James Clear and many other writers in
7:44
Speaker 1: this field is that he does not blame change for.
7:47
Speaker 2: Motivation and will.
7:49
Speaker 1: He believes that sustainable behavior is more than the result
7:55
Speaker 1: of will, the result of the right design of the environment,
7:58
Speaker 1: the creation of suitable systems and the repetition of small habits.
8:05
Speaker 1: This practical look has turned the book of atomic habits
8:09
Speaker 1: into one of the most influential books of individual development
8:14
Speaker 1: in recent years. Why do small changes surprise? In 2003,
8:22
Speaker 1: Dio Brilsford took over the leadership of the British two-wheeled team.
8:28
Speaker 1: A team that in 110 years of its history had
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Speaker 1: only one Olympic medal and never Tour de France, that is,
8:37
Speaker 1: the world's largest two-wheeled racing competition, was not taken. The
8:40
Speaker 1: situation was so bad that a European manufacturer was not
8:45
Speaker 1: ready to sell two-wheeled to the British team because they
8:49
Speaker 1: were afraid to take the win.
8:50
Speaker 2: Brilsford, instead of following.
8:51
Speaker 1: A major change and a similar decision, introduced a philosophy
8:55
Speaker 1: that he was called the master of luxury, meaning a
9:05
Speaker 1: 1% improvement in all aspects. His team redesigned the two-wheel chair,
9:10
Speaker 1: added alcohol on the tires to increase their adhesion by 1%,
9:13
Speaker 1: used warm-up shorts and clothes so that the two-wheeled vehicles
9:17
Speaker 1: do not get cold before the race, He used a
9:28
Speaker 1: nutrition specialist to make it clear exactly what to eat
9:31
Speaker 1: for each athlete, so that he could have a better performance.
9:35
Speaker 1: He chose the type of sleep for each of the
9:37
Speaker 1: two riders, according to his body, so that his sleep
9:40
Speaker 1: quality would be 1% better. He even made the team's
9:43
Speaker 1: truck's back white, to the smallest pollution and flood that
9:54
Speaker 1: could have affected the two parts separately. be seen immediately.
10:02
Speaker 1: What was the result? Five years later, in the 2008 Olympics,
10:06
Speaker 1: the British team won 60% of the world's two-wheel drive medals.
10:10
Speaker 2: Over the next 10 years, 178 world champions.
10:19
Speaker 1: He won 66 Olympic medals and won 5 Tour de
10:21
Speaker 1: France championships. The key to Brillis Ford's success was this.
10:27
Speaker 1: He did not pursue a simple miracle change. Instead, he
10:30
Speaker 1: created hundreds of small and seemingly insignificant changes. Changes that
10:35
Speaker 1: were not alone. But when they were combined, they created
10:38
Speaker 1: a result that no one could imagine. James Clear says,
10:49
Speaker 1: The habits also work exactly the same way, like a
10:51
Speaker 1: complex ocean. Every small change is accompanied by a previous
10:56
Speaker 1: change and over time results are great. If you eat
10:58
Speaker 1: a lot of fat and fat food today, there will
11:01
Speaker 1: be no problem. If you don't exercise for a day,
11:05
Speaker 1: if you sleep for an hour, If you convert today's
11:15
Speaker 1: work into tomorrow's, if you pay less attention to your
11:18
Speaker 1: family for a day, or if you get on your
11:20
Speaker 1: work a few minutes later, probably nothing special will happen.
11:23
Speaker 1: But life doesn't make a day, it makes hundreds and
11:26
Speaker 1: thousands of days. These small choices, when they repeat every day,
11:30
Speaker 1: they make you feel calm and safe, they cool your
11:33
Speaker 1: family relations, It hinders your progress, takes your self-confidence away
11:45
Speaker 1: from you and even weakens your financial situation.
11:49
Speaker 2: The danger of bad habits is the same.
11:52
Speaker 1: Their effect is almost negligible today, but in the long run,
11:56
Speaker 1: it changes the fate of the person. On the other hand,
12:01
Speaker 1: if you exercise enough today, reach your family a little more,
12:05
Speaker 1: study for a few minutes, You consume less fat and
12:10
Speaker 1: fat and you are a little less busy than you
12:13
Speaker 1: were before.
12:14
Speaker 2: Usually, in the first days and weeks.
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Speaker 3: You don't feel any special change.
12:17
Speaker 1: But just as bad habits make life easy, good habits
12:21
Speaker 1: also make life easy. Every day you become healthier, more alert,
12:25
Speaker 1: more calm and more organized. Maybe these changes are not
12:40
Speaker 1: seen today, but when months and years are spent on
12:45
Speaker 1: each other, the result is so great that you even
12:49
Speaker 1: get out.
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Speaker 2: Of the way.
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Speaker 1: The most important recommendation of the book is that instead
12:56
Speaker 1: of thinking about the goal, work on the system and
12:59
Speaker 1: daily habits.
13:00
Speaker 2: The goal only.
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Speaker 1: Shows the purpose, but this is the daily system that
13:05
Speaker 1: brings you to that purpose. Or as James Clear says,
13:40
Speaker 1: You don't fall to the level of your goals, you
13:42
Speaker 1: fall to.
13:43
Speaker 3: The level of your systems.
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Speaker 1: That is, the result you see in life today is
13:48
Speaker 1: more than what you have in your dreams and goals,
13:50
Speaker 1: it is the result of the habits and work you
13:52
Speaker 1: do every day.
13:54
Speaker 3: The most important idea of the book Start from the.
13:59
Speaker 1: Identity. Clear says, There are three layers of change in behavior,
14:09
Speaker 1: like an onion. The outer layer is the result. For example,
14:14
Speaker 1: I want to be thin. The middle layer is a supporter,
14:17
Speaker 1: that is, I take a regime and exercise. But the
14:19
Speaker 1: deepest layer is the identity. This is to believe that
14:23
Speaker 1: I am a healthy person. Most of us start from
14:27
Speaker 1: the result. But Klier says that the change starts from
14:30
Speaker 1: the identity. First you have to believe who you are.
14:32
Speaker 1: Then your behavior will be in line with that belief.
14:35
Speaker 1: Pay attention to this example. Two people quit smoking together.
14:39
Speaker 1: In a party, someone introduces a cigarette to each of them.
14:45
Speaker 1: The first one says, no, thank you, I'm trying to quit.
15:24
Speaker 3: Mrs.
15:24
Speaker 1: Brian Clark, an American worker, was used to being unmarried
15:27
Speaker 1: for years. She had once decided on her will and resisted,
15:31
Speaker 1: but she had returned to the same habit. Until one
15:33
Speaker 1: day her husband took a manicure for her. After the
15:36
Speaker 1: end of the job, the consultant said, Your nails are
15:45
Speaker 1: really healthy and beautiful. Brian was proud of his nails
15:50
Speaker 1: for the first time. He changed his view of himself.
15:55
Speaker 1: From the position of someone who takes care of his
15:59
Speaker 1: nails to someone who takes care of his nails. From
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Speaker 1: that day on, he doesn't take care of his nails.
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Speaker 1: Clear gets the result. Whatever you do, it is based
16:08
Speaker 1: on the personality that you want to change. The goal
16:13
Speaker 1: is not just to read a book, it is to
16:15
Speaker 1: read a book. The goal is not just to run
16:19
Speaker 1: a marathon, it is to run. Every time you exercise,
16:22
Speaker 1: you are giving advice to a athlete. Every time you read,
16:25
Speaker 1: you are giving advice to a bookseller. You don't have
16:28
Speaker 1: to take all the advice. More advice is enough to
16:32
Speaker 1: make you have an advantage. So, change the question. Instead
16:36
Speaker 1: of asking, What do I want to bring to my hand?
16:45
Speaker 1: Ask me who I want to be. Then every day,
16:49
Speaker 1: with a little work, give advice to that identity. When
16:54
Speaker 1: the identity changes, the habits also follow it little by little.
17:01
Speaker 1: Start from the identity. Now, how do we build a
17:03
Speaker 1: habit in our daily life? James Clear has four laws
17:07
Speaker 1: for this, which form four seasons of the book. Let's
17:11
Speaker 1: go through them one by one. The first rule is
17:15
Speaker 1: to ignore it. Clear says that every habit starts with
17:20
Speaker 1: a sign. If you want to take a good habit,
17:22
Speaker 1: you have to put the signs in front of your eyes.
17:25
Speaker 1: And if you want to leave a bad habit, you
17:27
Speaker 1: have to remove the signs from the environment. And that's
17:31
Speaker 1: why changing the environment is one of the simplest and
17:34
Speaker 1: most effective ways of changing behavior. An interesting example is
17:40
Speaker 1: seen in the Vietnam War. About 20% of American soldiers
17:43
Speaker 1: in Vietnam were infected with heroin. Everyone was waiting for
17:47
Speaker 1: the big wave of American attention to come after their return.
17:50
Speaker 1: But it didn't happen. Only about 5% of them were
17:52
Speaker 1: exposed to material waste again. Why? Because the environment had
17:56
Speaker 1: completely changed. There was no war stress in the new environment.
18:06
Speaker 1: Neither was the time of the dead there, nor was
18:09
Speaker 1: it easy to reach the materials. When the signs go away,
18:13
Speaker 1: the habits also go away. This principle is also true
18:18
Speaker 1: about good habits. In one of the Massachusetts hospitals, only
18:23
Speaker 1: by moving the bottles of water to the cage that
18:25
Speaker 1: was more visible, the water sales increased by 26% and
18:28
Speaker 1: the drink sales decreased by 11%. Clear says, we choose
18:37
Speaker 1: most things not for their purpose, but to see them
18:40
Speaker 1: and be in their control. But before changing the environment,
18:43
Speaker 1: we must also look at the habits. Clear suggests that
18:47
Speaker 1: you prepare a habit book. Write down all the daily
18:50
Speaker 1: tasks and put a positive, negative or negative habit next
18:54
Speaker 1: to each other. Until you are not aware of your
19:05
Speaker 1: habits and have not recognized them, their change is also difficult.
19:09
Speaker 1: After that, clarify the time and place of the new
19:14
Speaker 1: habit carefully. Instead of saying I read more books, say
19:17
Speaker 1: every night at 9 o'clock I read five pages of
19:20
Speaker 1: books on the wall of the living room. Clarify this clearly.
19:24
Speaker 1: This is what Clearon calls the purpose of execution. The
19:31
Speaker 1: simpler way is to connect a new habit to an
19:33
Speaker 1: old habit. The way is called the habit of habit.
19:35
Speaker 1: For example, I read three pages of a book in
19:38
Speaker 1: the morning. Or after making tea, I soften it for
19:42
Speaker 1: five minutes. Ba'd az sobkhaneh, se safheh ketab mi khunam.
19:43
Speaker 1: Ya ba'd az dam kardaneh chay, panj daigheh narmesh mi konam.
19:49
Speaker 1: Khulasteh qanoneh awal dar yeh jumleh. Nishoneh adat khubo ashkar kono,
19:54
Speaker 1: nishaneh adat badro jelo cheshit bardar. Ketab o bezar roo miz,
19:59
Speaker 1: na tuye gafaseh. Lebaseh varzeshi o bezar dam takht, na
20:04
Speaker 1: tahe komod. Let the sweetness and sweetness be somewhere you
20:08
Speaker 1: don't see, somewhere you can't see. Second law, attract it.
20:17
Speaker 1: If you want to keep a stable habit, you have
20:21
Speaker 1: to attract it. The book shows its reason with a test.
20:26
Speaker 1: Dutch scientist named Nico Tinbergen. He realized that the seagulls
20:31
Speaker 1: wanted to eat food, so they pointed their mother's mane.
20:34
Speaker 1: He made a strong mane with a red mane. The
20:35
Speaker 1: seagulls even pointed at him. Then he made a mane
20:38
Speaker 1: with three bigger and more colorful red manes. The seagulls
20:42
Speaker 1: pointed at him. The scientists call it the supernatural movement,
20:56
Speaker 1: which is something that is so much more attractive than
21:00
Speaker 1: a natural example that the brain cannot resist it. Today's
21:03
Speaker 1: world is full of supernatural movements, like fast foods with
21:07
Speaker 1: the combination of sugar, salt and fat. And in the
21:17
Speaker 1: same way, social networks such as Instagram, YouTube and TikTok,
21:21
Speaker 1: with crazy ads, short videos behind their backs and like-pages,
21:26
Speaker 1: they have been designed to attract our attention. Every time
21:29
Speaker 1: we scroll down the page, we wait for the next
21:33
Speaker 1: attractive post to appear. This wait brings us back to
21:36
Speaker 1: the ear again and again. The secret of this attraction
21:47
Speaker 1: is the chemical substance in the brain called dopamine. Unlike
21:51
Speaker 1: the imagination of the brain, dopamine is not only a
21:55
Speaker 1: way of enjoying, but it is right before reaching its destination,
22:01
Speaker 1: that is, when we are waiting for it to reach us.
22:04
Speaker 1: The gumars are more likely to experience dopamine than after
22:09
Speaker 1: taking it. Klier says, this is the waiting of the feet,
22:15
Speaker 1: not the feet itself that leads us to action. So
22:20
Speaker 1: how do we use this principle to our advantage? With
22:23
Speaker 1: a method that Klier calls it the process of visualization.
22:27
Speaker 1: That is, do the work you have to do with
22:29
Speaker 1: the work you like. For example, when you want to
22:32
Speaker 1: wash the dishes, play music about love. Listen to your
22:39
Speaker 1: beloved's podcast when you are in the middle of exercise
22:43
Speaker 1: or just after doing important daily tasks, watch the love serial.
22:48
Speaker 1: Little by little, the brain gives that useful habit with
22:53
Speaker 1: a sense of pleasure and becomes a habit. The other
22:59
Speaker 1: important factor is the people around us, our environment. We
23:03
Speaker 1: are like those who spend most of our time with them.
23:06
Speaker 1: The Polgar family is an interesting example. All the families
23:10
Speaker 1: were looking for chess. A father who believed that the
23:12
Speaker 1: ancestors would be made, not born. He had built the
23:14
Speaker 1: house in the image of chess masters and with This
23:23
Speaker 1: is how people went and came. The result was that
23:26
Speaker 1: his daughter Judith became the youngest teacher in 15 years
23:30
Speaker 1: of Shatranj history. Because it was in a large environment
23:35
Speaker 1: that Shatranj was a normal and valuable work. Clear says
23:39
Speaker 1: that when a habit makes you like a group, If
23:43
Speaker 1: you sit with athletes, you get used to the sport
23:45
Speaker 1: and when you sit with athletes, you get used to
23:48
Speaker 1: spending materials. In short, the second rule is that if
23:50
Speaker 1: you want to have a habit, attract it. Either by
23:53
Speaker 1: following it with pleasure or by taking it with people
23:58
Speaker 1: who consider that behavior valuable. The more your brain gets
24:10
Speaker 1: used to the beginning of a habit, the more likely
24:13
Speaker 1: it is to accomplish that habit. The third law, make
24:18
Speaker 1: it easy. A professor of photography in the University of
24:23
Speaker 1: Florida divided his students into two groups of quantity and quality.
24:28
Speaker 1: He said to the first group, that is, quantity, your
24:31
Speaker 1: number is just according to the number of photos you take.
24:34
Speaker 1: The more, the better. To the second group, that is,
24:39
Speaker 1: the quality group, he said, I just want one photo,
24:42
Speaker 1: but your photo must be perfect. At the end of
24:46
Speaker 1: the week, the best photos were related to the first group,
24:48
Speaker 1: that is, the quantity group. Those who had taken photos
24:52
Speaker 1: hundreds of times, had made mistakes, and had learned something
24:56
Speaker 1: from every mistake. The second group, however, spent most of
25:00
Speaker 1: their time thinking about the photo, and in the end,
25:02
Speaker 1: they only took a normal photo. Clear has a result
25:09
Speaker 1: from this experiment, which is that perfectionism or perfectionism causes
25:14
Speaker 1: us to be ready instead of doing, to put a program,
25:17
Speaker 1: to investigate and wait for the right time. But we
25:20
Speaker 1: never start. Thinking about doing something does not take place.
25:23
Speaker 1: But why is it so hard to start? Because our
25:26
Speaker 1: brain is naturally lazy and always chooses the simplest way.
25:39
Speaker 1: What is clear is that the law of the least
25:40
Speaker 1: effort means that the easier a job is done, the
25:42
Speaker 1: more likely it is to be done. For this reason,
25:44
Speaker 1: we spend hours on social media and the internet, but
25:47
Speaker 1: we consider exercising to be tomorrow. We consider today's work
25:51
Speaker 1: to be tomorrow. So what is the solution? Get a
25:54
Speaker 1: good and easy habit. Victor Hugo, the author of Gouge
26:08
Speaker 1: Pouche de Notre Dame, wanted to hide all his clothes
26:12
Speaker 1: so that he could write. Now, without proper clothes, he
26:15
Speaker 1: could not go out of the house and had no
26:18
Speaker 1: other choice but to write. As a result, he finished
26:20
Speaker 1: the book two weeks earlier than scheduled. But the most
26:29
Speaker 1: important idea of this season is the two-minute rule. Clear says,
26:34
Speaker 1: make every new habit so small that its beginning takes
26:37
Speaker 1: less than two minutes. If you don't want to exercise,
26:41
Speaker 1: just wear your gym clothes and plan to exercise for
26:43
Speaker 1: two minutes. If you don't want to read a book,
26:46
Speaker 1: just read a page or two minutes of reading. If
26:50
Speaker 1: you don't want to run, just wear your shoes and
26:54
Speaker 1: go out of the house. The goal is not to
26:59
Speaker 1: stop every two minutes. The goal is to start. Because
27:03
Speaker 1: starting is the hardest part of every habit. The hardest
27:07
Speaker 1: step is the first step. Stephen King, a famous writer,
27:12
Speaker 1: sits at the back of his desk every morning at
27:15
Speaker 1: a certain time. Even if he doesn't write a word.
27:18
Speaker 1: He says, writing secrets, getting ready is the back of
27:21
Speaker 1: the desk, which is harder than all the other things.
27:24
Speaker 1: When you sit, the words come to you. A Olympic
27:30
Speaker 1: runner says, the hardest part of my training is closing
27:34
Speaker 1: my heels. The moment I close my heels, I have
27:37
Speaker 1: no way back and the job is done. Clear says,
27:39
Speaker 1: you can't improve a habit that has not yet taken shape. First,
27:43
Speaker 1: you have to change it to a stable behavior and
27:45
Speaker 1: then think about improving it. If you want a habit
28:22
Speaker 1: to remain, you have to create a good feeling at
28:25
Speaker 1: that moment. Because the brain repeats behaviors that it immediately stops.
28:30
Speaker 1: Stephen Lobey, an American physician, in the late 1990s, in
28:34
Speaker 1: the poor areas of Pakistan's Karachi, faced a big problem.
28:37
Speaker 1: Diseases that caused him to wash his hands. The people
28:50
Speaker 1: of Karachi knew that washing hands prevents disease, but many
28:53
Speaker 1: did not do this. Lobby, with the cooperation of a
28:56
Speaker 1: soap company, put soap in the hands of families that
28:58
Speaker 1: had more hair and gave a more pleasant smell and smell.
29:02
Speaker 1: Not that it had more cleaning power, but it created
29:04
Speaker 1: a better feeling using it. The result was surprising. The
29:20
Speaker 1: number of children was reduced by 52%. The rate of
29:24
Speaker 1: death was reduced by 48% and the number of skin
29:26
Speaker 1: infections was reduced by 35%. More importantly, after six years,
29:30
Speaker 1: most families still wash their hands with soap, because washing
29:33
Speaker 1: hands was no longer a medical recommendation. It had become
29:37
Speaker 1: a habit that made them feel good. Clear says, the
29:39
Speaker 1: behavior that immediately catches his feet repeats itself. So how
30:21
Speaker 1: can this distance be forced? One of the best tools
30:23
Speaker 1: is the radio. Trent Dyersmead, the young journalist of the Bourse,
30:28
Speaker 1: put two tables on his table every day. One full
30:32
Speaker 1: of 120 pieces of paper and the other empty. After
30:40
Speaker 1: every contact, he would move a ball to an empty box.
30:43
Speaker 1: With every ball that came and went, he would look
30:46
Speaker 1: at it with his own eyes. And this looking at
30:48
Speaker 1: the ball was an immediate step for him. A takvim
30:50
Speaker 1: can also play this role for you. Or on the ball.
30:52
Speaker 1: Every day that you did your habit, pull a big
30:56
Speaker 1: ball on it. Seeing a chain that gets higher every
31:08
Speaker 1: day creates an incentive to continue. Now I would like
31:13
Speaker 1: to say this in parentheses. In the number of steps
31:15
Speaker 1: program that is installed on the headphones and you can
31:17
Speaker 1: also install it, Every day you cross the limit you set,
31:24
Speaker 1: for example, 5,000 steps, it checks it and shows it
31:26
Speaker 1: on the model. As a result, every time you see it,
31:30
Speaker 1: it gives you a sense of success and motivation. Clare
31:32
Speaker 1: also recommends a simple law. Hargez dobar poshte sara ham
31:45
Speaker 1: jan andaz. Agar yeh roz varzesh ne kardi ya motalaat
31:48
Speaker 1: agab oftad eshkali nadare. Ama nazar in vakfe be doruz
31:52
Speaker 1: poshte sara ham berese. Yehk roz yeh lagzeshe. Doruz agaz
31:58
Speaker 1: shekgiri yeh adat badhe. Agar baz ham angizeh kafi nabud,
32:04
Speaker 1: barae anjam nadadan adat hazineh tayin kon. Barae anharis karafarin
32:09
Speaker 1: amrikai mikhast vazd kam kone. He was with his husband
32:14
Speaker 1: and his wife that he had to remember everything he
32:17
Speaker 1: ate every day in a book. Morning, noon, evening, even midday.
32:24
Speaker 1: If he forgot this job one day, he had to
32:26
Speaker 1: give 200 dollars to his wife. He was in trouble.
32:28
Speaker 1: What happened next? He didn't give anything from his hand anymore.
32:33
Speaker 1: Because now, eating a defeat was not just a personal
32:36
Speaker 1: mental torture. It was a precious defeat. When we know
32:42
Speaker 1: that we are going to answer someone, the possibility of
32:46
Speaker 1: staying in the habit is much higher. The conclusion of
32:51
Speaker 1: the fourth law is to share the good habit at
32:53
Speaker 1: the same moment and create the same moment for the
32:56
Speaker 1: bad habit. The brain repeats the behavior to give it
32:59
Speaker 1: a good feeling. Four book laws in practice If you
33:10
Speaker 1: want to read more books, put the book on the table,
33:13
Speaker 1: the page you want to start from, until it is
33:18
Speaker 1: always in front of you. Read it. If you want
34:06
Speaker 1: to change sports into a habit, put your clothes and
34:10
Speaker 1: sports shoes next to your bed the night before. Wear them.
34:13
Speaker 1: Put sports photos and things like that in the room.
34:17
Speaker 1: Just listen to your favorite podcast or music. Enjoy it.
34:22
Speaker 1: If you're going to do it yourself, just go for
34:26
Speaker 1: five minutes or soften it. The important thing is to start.
34:28
Speaker 1: Make it easy. Ba'ad az har bar varzesh, yek alamat
34:36
Speaker 1: roye tagvim bezan ta zanjiriye roozhaye mufafak ro bemini. Rezaayat
34:41
Speaker 1: pakhshash kon. Mesal sevom. Agay mikhay masraf e gand ro
34:48
Speaker 1: kam koni. Shirini o shokolat o ina ro az roye
34:51
Speaker 1: miz jam kono, miwe ro jaye ona bezar. Adat e
34:56
Speaker 1: bad o penhan kono, adat e khub o ashkar kon.
34:59
Speaker 1: Bekhodet yadavari kon ke lezzet shirini fagat chand daigast ama
35:04
Speaker 1: ezafe wazm o bimari momkene salha bemone. Ya mitoni chanta
35:09
Speaker 1: aksam tu otaget nasb koni. Yane shirini o shokolat o
35:13
Speaker 1: gand ro gayre jazab kon. Gandan o shirini ro doorterin
35:18
Speaker 1: gafaseh ashpazkhune bezar ta dasresi beon sachtar beshe. Doshvarash kon.
36:14
Speaker 1: Har sobh ke sarhal bidar shodi, yek alamat roye tagvim
36:18
Speaker 1: bezan ta zanjirey shabha-e mubafag ro bebeeni. Rezaayat bakhshash kon.
36:24
Speaker 1: Tagriban har adat-i ro mishe ba hamin chahar soal sakhd.
36:29
Speaker 1: Chetor ashkar tarash konam? How to make it more attractive,
36:35
Speaker 1: how to make it easier, and how to make it
36:39
Speaker 1: more enjoyable. And if you want to leave a habit,
36:42
Speaker 1: it is enough to use these four laws in reverse.
36:48
Speaker 1: But the points on the book of atomic habits. The
36:52
Speaker 1: first point is the simplification of some scientific findings. Stephen
36:57
Speaker 1: Poole in the Guardian newspaper and some other sources, including
37:02
Speaker 1: James Clear, has simplified some of the ideas of the
37:05
Speaker 1: science of behavior to a greater extent for understanding and
37:09
Speaker 1: attracting books. For example, the famous sentence is that if
37:12
Speaker 1: every day is one percent better, it will be better
37:15
Speaker 1: by the end of the year 37, it may create
37:17
Speaker 1: this idea that the progress of man always comes from
37:20
Speaker 1: an organized and accountable approach. While in the real world,
37:28
Speaker 1: the human race is usually irregular, sometimes it stops and
37:32
Speaker 1: sometimes it may have some hindrances. In return, this criticism
37:39
Speaker 1: is bearable, but James Clear himself never claims that his
37:43
Speaker 1: book is a.
37:44
Speaker 2: Result of a science fiction or a university.
37:46
Speaker 1: In the beginning, he writes that this book is not
37:49
Speaker 1: a science fiction or a university article, but a practical guide.
37:54
Speaker 1: In the final part, he writes in parallel that Have
37:57
Speaker 1: a look at this book and learn from me. Therefore,
37:59
Speaker 1: the main purpose of the book is not to present
38:03
Speaker 1: a new point of view, but to present the findings
38:05
Speaker 1: of the intellectuals in a simple, organized and feasible model
38:10
Speaker 1: for everyday life. It is just like ice that does
38:49
Speaker 1: not change from minus 25 degrees to zero degrees, but
38:52
Speaker 1: it starts to melt at zero degrees. The second point
38:55
Speaker 1: is the lack of understanding of structural and social.
39:00
Speaker 2: Factors.
39:00
Speaker 1: The authors say that this book, with an explicit emphasis
39:04
Speaker 1: on individual responsibility, It is a book about building, poverty,
39:13
Speaker 1: mental illnesses, and social inequalities. It is a book about building, poverty,
39:18
Speaker 1: mental illnesses, and social inequalities. He feels guilty after reading
39:21
Speaker 1: this book that why can't he just change his habits?
39:24
Speaker 2: In the end, the book itself has a.
39:26
Speaker 1: Complete season, that is, season 6, to the external environment.
39:32
Speaker 1: And it clearly writes that the environment is an invisible
39:36
Speaker 1: hand that shapes the behavior of man.
39:38
Speaker 2: Clear also accepts in season.
39:40
Speaker 1: 18 that genetic and existential limitations are a real ceiling
39:45
Speaker 1: for the.
39:45
Speaker 2: Ability of humans to live.
39:49
Speaker 1: Everyone creates and, of course, creates opportunities. He never claims
39:53
Speaker 1: that habits are a substitute for the cure of depression.
39:58
Speaker 2: Or economic and political reforms.
40:00
Speaker 1: He only focuses on that small part of life that
40:02
Speaker 1: is in our control. Third, the loss of authority, the
40:04
Speaker 1: rejection of others' ideas. Some critics also say that this
40:16
Speaker 1: book has no fresh words, which is not more than
40:18
Speaker 1: a reinterpretation of the ideas of Charles Duhigg and B.J.
40:23
Speaker 1: Fogg and others. Clear himself does not deny this. He
40:28
Speaker 1: says that everything that is written in this book is
40:31
Speaker 1: the legacy.
40:32
Speaker 2: Of the predecessors. It does not have a revelation. He
40:35
Speaker 2: is proud of it.
40:40
Speaker 1: Which stands on the shoulders of others, but its increased
40:43
Speaker 1: value in the combination of these ideas is in the
40:46
Speaker 1: form of four simple and memorable laws. Make it beautiful,
40:50
Speaker 1: make it attractive, make it easy and give it pleasure.
40:53
Speaker 1: A model that no one has ever introduced to this
41:00
Speaker 1: transparency and workmanship before. More importantly, this book has been
41:03
Speaker 1: able to remind millions of people of their habits, and
41:08
Speaker 1: a practical plan to change their lives, a work that
41:10
Speaker 1: is not only possible with the marketing of other ideas
41:13
Speaker 1: and shows the value of clear work. The book of
41:16
Speaker 1: atomic habits returns to the same question that started the.
41:22
Speaker 3: Book.
41:31
Speaker 1: Why do small changes, with the absence of importance, make
41:33
Speaker 1: it possible to change a life? The answer of the
41:34
Speaker 1: book is simple. Because our life is not the result
41:36
Speaker 1: of big and tree decisions, but the result of small
41:40
Speaker 1: habits that we repeat every day. Every habit may seem
41:44
Speaker 1: insignificant to loneliness, but when months and years are together,
41:47
Speaker 1: it changes the course of a life. What separates their
42:26
Speaker 1: writing from each other.
42:28
Speaker 2: Are the habits or works that they do or do
42:30
Speaker 2: not do every day.
42:31
Speaker 1: Real change usually happens calmly and silently. It is just
42:36
Speaker 1: like a cold that does not show any sign of
42:38
Speaker 1: getting cold until the moment of reaching zero degrees, but
42:42
Speaker 1: with the passage of it, the change begins.
42:44
Speaker 2: Now only one question remains.
43:24
Speaker 1: Two minutes of cleanliness, two minutes of talking to the family.
43:31
Speaker 1: The future is not the result of big decisions, it
43:35
Speaker 1: is the result of these small choices that we repeat
43:36
Speaker 1: every day.
43:37
Speaker 2: The last word. From the fact.
43:40
Speaker 1: That you were with us until the end of this journey,
43:44
Speaker 1: we sincerely thank you. Tahiye har qismat az chekide imandegar,
43:52
Speaker 1: az motaleo, tahriq, ta negarish mad, khanesh, zabt, virayesh, enteshar,
43:59
Speaker 1: dastekam yek haft kar feshurde ro mitalabe. Ba in hal,
44:04
Speaker 1: hame muhtawaha yi chekide imandegar rayeganand wa hamchenan rayegan khaanboud.
44:10
Speaker 1: Amma rayegan boudan be ma'na ye bedoune hazine boudan nist.
44:15
Speaker 1: Our budget is only provided by your personal support and
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Speaker 1: support is small, but these small supports together cause Chekideh
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Speaker 1: Mandegar to be with you every week with a new book.
45:14
Speaker 2: Chekide Eman-Degar is available on.
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Speaker 1: of Chekide Eman-Degar. If you enjoyed this book, we recommend.
45:41
Speaker 2: The book of the life of Dale Carnegie.
45:44
Speaker 1: One of the most interesting books that shows the reality
45:48
Speaker 1: of stories and stories, shows what anxiety does to the
45:52
Speaker 1: human body and soul and how it can live in
45:54
Speaker 1: peace and tranquility in the heart of problems and fight
45:57
Speaker 1: with anxiety. We have summarized this book in a brief.
46:07
Speaker 1: Thank you and God bless you