你不是輸給壞習慣，你是輸給那個總為自己找理由的自己《不靠意志力，輕鬆丟掉 50 個壞習慣》

不懂行為心理學沒關係，只要腦袋轉個彎，無痛戒除壞習慣
每天進步1%，懶熊也能累積巨大成功
管理人生KPI就從現在開始

　　☑日本高效率達人美崎榮一郎教你徹底擺脫「失敗體質」！
　　☑戒掉50個壞習慣，合上本書就能實踐。
　　☑翻轉人生的「行動指南」給所有不放棄自己的人。

　　「桌子亂糟糟永遠沒有乾淨的一天！」
　　「回家上網一下時間就過去了，又一事無成！」
　　「明明在減肥卻又忍不住吃點心」……

　　咦？這隻小熊的壞毛病，你是不是覺得很熟悉呢？
　　本書分別從生活、工作、思考、人際關係四個人生的大領域裡，
　　挑出最容易犯下的壞習慣、最常遇到的困擾，輕鬆轉換成讓你每天不再懊惱的好習慣。

　　一看就懂‧一學就會‧不再重蹈覆轍
　　▌節食也好、學英文也好，經常半途而廢怎麼辦？
　　其實半途而廢的人，都沒有真正下定決心要實踐目標。
　　在無人注意的情況下，很少人能持之以恆。
　　►與其靠自己戰勝惰性，不如編織美好願景會更有動力實踐。
　　►►如果你很難自我要求，那就把其他人拉進來吧！

　　▌沒有幹勁、缺乏動力時該怎麼辦？
　　每個人都有缺乏動力的時候。通常壓力越大，越提不起幹勁。
　　此時逼自己，也成效不彰。
　　►先花五分鐘做不喜歡的事，受不了就放下，別糾結了！
　　►►或改做喜歡的事，趁狀況順利時再做討厭的事。

　　▌做事拖拖拉拉，被催促就感到緊張該怎麼辦？
　　現在不做沒關係，反正離截止日期還早……
　　像這樣有點鬆懈的心態，往往到最後一刻就會火燒屁股。
　　►將進度訂定分段驗收的時間點，讓短期達標的成就激勵自己。
　　►►也可以昭告天下，讓別人來督促自己完成計畫吧！

本書特色

　　1.對症下藥不焦慮：50個常見壞習慣，提供具體方法逐一改善。
　　2.反覆閱讀沒壓力：圖文療癒具鼓勵性，遇到難改的壞習慣就再看一次。
　　3.破除迷思免掙扎：不強調快快改，只要慢慢堅持，調整心態就不一樣。

　　※本書為《丟掉50個壞習慣，懶熊也能訂做成功新生活》全新改版。
 
 
作者介紹
作者簡介

美崎榮一郎

　　1971年出生。大阪府立大學大學院工學研究科畢業後，一直任職於花王株式會社。設計與親自參與製作的商品領域相當廣泛，從Attack、New Beads、Wide Haiter等的日用品系列到化妝品牌Raycious、Fine Fit皆有涉獵，以專案負責人的身分推動自家公司的資源與其他公司之間的合作，開發商品。與Nikon共同開發的多視角影像解析系統也獲電視台或新聞媒體爭相報導。

　　除了為一介上班族之外，同時也積極地與個人業務沒有直接關係的公司外部的商務人士一起舉辦讀書會和交流會，NHK等的多家電視台、電台、雜誌、書籍等皆競相報導活動。透過舉辦築地早餐會等各種早餐會、提供商社務人士資訊交流的讀書會，每個月聚集了超過150名的社會人士，構築起了超過1000名的業外網絡。因為在各行各業都擁有廣大的人脈，因此被尊為「超級上班族」。《成功者的筆記本都記些什麼？》與《成功者的筆記本都記些什麼？：實踐篇》成為暢銷書，在2010年商業用書大賞中被評選為第一名。

譯者簡介

嚴可婷

　　東吳大學日文系畢業，曾任職書店與出版社。譯作包括實用書、生活風格、文化藝術、遊記、散文、小說、攝影集、繪本等，入選誠品、博客來、Bios Monthly、Openbook選書、誠品閱讀職人大賞。譯有《懶人農法第1次全圖解：與自然共生的樸門設計》、《向孩子借來的地球》、《種子圖鑑》、《探索問題比尋找答案更重要》、《如果高校棒球女子經理讀了彼得．杜拉克 2：復活的開始》等。
 
 
目錄
【前言】別擔心，你也可以改變自己！

第一章　不知不覺中常犯下的「工作上」的壞習慣
1 當座位越來越凌亂的時候……
2 陶醉於過去的經驗
3 動不動就說自己「好忙」
4 自己決定了格局與界限
5 不知不覺就「什麼事都自己一手包辦了」……
6 堅持自我主張
7 猶豫不決，寄不出道歉信……
8 有時缺乏動力……
9 過於好高騖遠
10 不寫備忘錄，以為靠記憶力就行
11 過於倚賴數位科技，反而溝通不良
12 看到新的3C商品，就忍不住想買
 
第二章　不知不覺中常見的「生活上」的壞習慣
13 買過的雜誌堆積如山
14 一不小心又花太多時間上網了……
15 快要遲到，慌慌張張擠上車
16 發票跟集點卡塞滿皮夾
17 節食也好、學英文也好，經常半途而廢
18 不知不覺一直在看電視
19 搭電車時總在玩手機
20 一不留神就衝動購買……
21 無意間總是在連鎖店用餐
22 動作粗魯，拿東西出氣
23 暴飲暴食
24 容易忘東忘西
25 拖太晚才睡，第二天遲到
 
第三章　不知不覺中常發生的「人際關係」的壞習慣
26 不論道謝或道歉，都說「不好意思」
27 寄出詞不達意的回信……
28 感謝遲遲說不出口
29 捨不得分享朋友
30 習慣以公司名稱介紹自己
31 覺得打招呼很麻煩
32 忘了見過的人名字，或認不得長相
33 不擅於聆聽
34 送給對方不適合的禮物
35 不願意分享資訊
36 擅自為他人貼上「難以相處」的標籤
37 期待得到回報
38 敬稱反而讓人覺得有距離感
 
第四章　不知不覺中常發生的「思考上」的壞習慣
39 總是有藉口
40 心想「還有時間」於是繼續拖延……
41 缺乏主見
42 把過錯怪罪於別人
43 為將來設想過多，並深陷不安
44 習慣跟人比較
45 說別人的壞話
46 自暴自棄，認為自己「一無是處」
47 不擅於在人前表現
48 刻意迎合他人
49 不敢說「不」，累積更大壓力
50 總想著「如果當時那樣就好了」，容易感到後悔
 
【結語】你掌握住改變的機會了嗎？

Transcript

SPEAKER_00 0:00

One simple look young cup tight out, yaw strong potassium, changing. But Kal Yi Chile Hang Song Dil Msapco White. Ling dole ho fui old on eh, Mongole, M thehan later to me. Come Dolti Dole, Hodo Gong Jokacia, Chi Legacy, let's hung up Dole Hu one in a jong tie. Come to gand a tea sin wise guanya von Valetai. You jun mut lei wan jing a dun sail. Jung da bao ye choked legacy sin. Chamin song, le su percent ye won chong hong gun, bang ten good ban, hai by phong white, gum si legal lower, her chamzao, uh le one yegas yol ho soon fai joli ting sana comuna, come sula, timu so eye, ya bunye choca, gabunsu, leling hai makingas ya. Late jungojong, some dongum gol. Te pai la jung, uh little don't mile maping or jong ye have the colo lang, with a good co sick hub phone okay among day phone, this in my gumsy gum yala leging ho see impact and legging zilum on zig. Don't ling higher le cutung some dongola, you chong yao, die. Ta you legim to humogamgola, case a legal dig map ban, tell hoyang din sale, danger. Com tai ye tojo he go ho sangim. Putangum gaudu chongtan, the hoyong yi lingo son bin yan, who yim kun ya. Come lingua, case a lemadin boba zan sing her caught yang to sang yan so come you go y tojo donking yim sec young as yell, to hum yup chip monk, yet kip but san. Com tai sam go mana. He fan choke don'hale, bayad go to go fany tong san, yapunya doa, who white one lay out, her high tak yein si jo bobi so and sina dung dung. The chihu phone sigla, tic sito hip, to mana, jun five time to gau. Mo jo liga chick chung you low. Tipatke, tie leg a taii dialog. Taigo junji leg a phone sigle, tia yatsi tia jinsi. Taikong jo so mina k lamina yumindoi so like a do chong yam mo, you gay at sa ya g you cabe butke. Don legend the saucy or baby tai yi dialog, listen go junji lenga n ching hasaman tai, um nanje taigo hau, gangai si wun siu legal ya. You sang ya dum get diale, chihole, a some women, to lit gak, chutmun chang dan, or chutin, chok botheng chok, cog yang. Sanges yagoan. L si wimpatip gogum yet lower tidy in si yet lower tight so gay low song among cum yokay sila yin s fatom but tun toy sum de lake come hang challo yong bede. Come on, who s yeller, legal butinho com sa okay, long vai yo holdos yan, com de go why saquanigo. Da ye bunto yifite Hangway, lemuja withong fa. Come so gong with punto ye fighter, chicong, two you mob buin, that chi you mobile gobin tongue. Hang on the yang white, doing sungwood, yahoe, diale, or they may ho chan zing harden kissam, you fight yi tsige tosi bunto yify come cho lang mut ye hai tige ying san topang the gobin. Pin chella, choiho, ko lingo tongat, pile song gois in de yingman, le msembu ya to su di togo app mutil chao sedi coi, but yet body ying man ge lok yam kanju dog, but a body ying man y son man, her gunju dog, cheso ge uh shadling, tigo yingman shedding de co mut little mut them mo ling dim music, tok mud little mut, limbo gai cut lim tigongamat. Don't it co mut legal mat her kanju. Come little phone father case hoi ling doleg, ying man ge y tok uh uh don't let yourseller you he cup so you he go low little kin la jotti uh bo secler leto you know go manji How is a major ho see yiki yikala Tem Tile Kin Labelau Bakayongar Timolan high le gang high subdi as so go di and ba then a cookang pile of fools I do and do lay hold on tsilog. Tumsule pale jan, tai chi m vanjon, hoido go defon, toho ya subjong, let you choose gun hoyola, kiss a hoy bele some legum bignoy hudo tong dongs day de dongsio de fongo yan, you sin her noha gum chang, liu guaiha, uh tissing gong yeah what ja bong saw ten hai defon uh gum pe hoi wo diching, you joy tong si lun yiha se gong ha lunha gum teng. Com hodu chia hoy will some chang, yin sick yang jogo de form, sick in jogo, come to hog. Come to Yanjai Guanai Watakwan, Peggy Little Chit duty Gun Hong, I'm fine, thank you. So see, high language puta changi woe. Chang you yin, yeah fongfu san pu yan buildat like to my lao lo chansa com changed. Come let you wouldn't you don't take a seal lungo ganga go damp hui how cowona. Tongsilla, too link got a letter chansa, yi mess dajo mean go. Hai wo lendol yang jung, gang chanchi, gangango her, who dai fongum, ton so yo lobi and y do yen, tong dozen yufu Gangajai uh Mo chung pangao tons and siao chan. Yingole tagah ho yi wu san ho yang sick. A tong, b tong, sea tong, d his hollong ho chan sang dong sang for puyano gangas sum hoan hai. Gum ti sun bovan, yea say yahohoi von coito. J molam j to paciana mo. Com you k yean, but you, tong sanbing hobang yao, sand take yao, fan. Pasin tangoan, jem y sila hai, but also an kodo soda yi sing or jong sum. Kable sundi an lam ye to lum tig senior. Gong ye to gong tsing your phon tig ye senior. Tusu y the length hemon eyes. Tony Lango Lang Tang ping check cup you ting caught buy folk, kiss it. Do we cup to fong? Yet on the bang bag or gum go. Come to hold on your yu la hate china ho, him tongue guan ho, lingden de cut a lady. Come gong you the hole. Plei tonga se miner le hollong joy son mandati, cocking d'i, why go gang, high make a munger, a b c d y son joy. Come, bay mean, digo, man jin chong jo fasan, come chum munti dog, within machong kel tong, within mo jo took the in jabble, kill the changed hoyong yi dog, come tong eight joy in sea, to mandakoi, bay mean, ying my fasang, tong zengigate, so high lia go hong bokefuan. Manteng chong site, highly chakan zim. So mando go soya, com nigga, hoi to chong fasang. Gum Digo, Houja Guanag. Kochu Meg Koich, Cha, Hulasiao, No de Hogang, Kochi Yanu. Jongoto Huxim will follow, but it's a tip size. New case gay. Com so you there, puff, take tip a gong chom doligan, but it's do changle. But the gin years go cup, Yao Lai Margas. Yana, in go hung. Come sula, kiss a high ho fan so and high. You go ho a cave with some city a kayak. Come uh jetty bunsula bisako sung with yellow farm, come a generation, coi being a waijakuan, keep some build gym. Yet see how for co. Come a little yum wagan, the more they do come, do come dolati, come don't lay her mammano lioga yi layo lichaquano. Come hai song see upon kiss it? Limso you pick coy by chuan. The little si do yao chuan. Don't lay secto, you know lay how yao you do what you know a little whitequan. Come t he should in yes yellow tie sensi, you go. Well that homo yo gang hog build, homo gang ho val. Come maman zaguane, so ho ye tioanam. It too my why just see some hut, so we chicka bun suit, where ten jodi and the gong, so it's a guan too high, can go see gone, Maman King up to like him. Come that Zap Guan, Hai Hoy Bait Zap Guan, So Yama. Come down at Y Sikdo, do you hide a wajapuan purity? Tai sangue Don Gosu. You only go, but come you yinjong some weather, yakubisang. Foon yang dan you a little channel. Yes I low like yet I sang up.