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一本書終結你的拖延症：透過「小行動」打開大腦的行動開關，懶人也能變身「行動派」的37個科學方法: : UP 1. 2. 3. 4. 1. 2. 10 1010 3. 15 1. 2. 3. 4. 5. Anchoring Innovation IT 2030NEXT 10
作者: 大平信孝 譯者: 林于楟
腦科學✕心理學，「拖延者」也能變身「行動派」！
【行動力與意志力無關，關鍵在大腦】
大腦的防衛本能會抗拒改變。但只要刺激大腦的伏隔核，就可以刺激提高熱情、讓自己感到愉悅的「多巴胺」分泌，而多巴胺就是行動力的源頭。只要能啟動這個開關，任誰都能立刻採取行動！只要從「小行動」開始做起，怕麻煩、抗拒改變的大腦就有辦法應對。
【腦科學再加上心理學，行動力UP！】
運用定錨效應、情緒一致性效應、後設認知、比馬龍效應、心理演練、帕金森定律、激勵—保健理論等心理學基礎，提升行動能量！
【透過回顧筆記，確實實現目標！】
只要懂得回顧，就能把經驗變成資源，活用在下一個行動上！回顧筆記四步驟：
1.寫下為了實現目標，必須實際去執行哪些事
2.寫下有辦到的事、沒辦到的事
3.針對沒辦到的事，寫下所面臨的煩惱、課題
4.寫下修正後的行動計畫
◎實用方法搶先看
1. 初步決定、初步行動
依循先重「量」再重「質」的順序。重點在於最先要增加「行動量」，接著再提升「行動品質」。
2. 10秒行動
先試著從10秒就能做到的事情開始動起，沒有人會在這10秒行動階段失敗，正因為「不會失敗」，就容易接續下一個行動。
3. 把時間以15分鐘為單位切分
任何工作只要設定時限，就能增加專注力，在最短的時間內完成。
◎作者給台灣讀者的暖心應援
「你絕對不是不行的。不要責怪自己，決定了想到達的未來後，就邁出今天能做的第一步吧！」
本書特色
1.超簡單！大腦會抗拒大改變，只要從「小行動」做起，就能打開行動開關
2.超好懂！用漫畫呈現出重點，內文重點字加粗，最後還有重點提示
3.不打高空！提供能立即去做的具體方法，看完書就能馬上開始行動
4.不廢話！每個方法只占二到四頁，拖延症患者也能輕鬆讀完
5.書末附超實用「回顧筆記」，幫助讀者確實實現目標
【行動力與意志力無關，關鍵在大腦】
大腦的防衛本能會抗拒改變。但只要刺激大腦的伏隔核，就可以刺激提高熱情、讓自己感到愉悅的「多巴胺」分泌，而多巴胺就是行動力的源頭。只要能啟動這個開關，任誰都能立刻採取行動！只要從「小行動」開始做起，怕麻煩、抗拒改變的大腦就有辦法應對。
【腦科學再加上心理學，行動力UP！】
運用定錨效應、情緒一致性效應、後設認知、比馬龍效應、心理演練、帕金森定律、激勵—保健理論等心理學基礎，提升行動能量！
【透過回顧筆記，確實實現目標！】
只要懂得回顧，就能把經驗變成資源，活用在下一個行動上！回顧筆記四步驟：
1.寫下為了實現目標，必須實際去執行哪些事
2.寫下有辦到的事、沒辦到的事
3.針對沒辦到的事，寫下所面臨的煩惱、課題
4.寫下修正後的行動計畫
◎實用方法搶先看
1. 初步決定、初步行動
依循先重「量」再重「質」的順序。重點在於最先要增加「行動量」，接著再提升「行動品質」。
2. 10秒行動
先試著從10秒就能做到的事情開始動起，沒有人會在這10秒行動階段失敗，正因為「不會失敗」，就容易接續下一個行動。
3. 把時間以15分鐘為單位切分
任何工作只要設定時限，就能增加專注力，在最短的時間內完成。
◎作者給台灣讀者的暖心應援
「你絕對不是不行的。不要責怪自己，決定了想到達的未來後，就邁出今天能做的第一步吧！」
本書特色
1.超簡單！大腦會抗拒大改變，只要從「小行動」做起，就能打開行動開關
2.超好懂！用漫畫呈現出重點，內文重點字加粗，最後還有重點提示
3.不打高空！提供能立即去做的具體方法，看完書就能馬上開始行動
4.不廢話！每個方法只占二到四頁，拖延症患者也能輕鬆讀完
5.書末附超實用「回顧筆記」，幫助讀者確實實現目標
作者
大平信孝
Anchoring Innovation公司董事長、心理教練、目標實現的專家。出生於長野縣，中央大學畢業。
將腦科學與阿德勒心理學結合，研發出一套獨有的「行動創新」目標實踐法。透過這個卓越的方法，至今協助超過一萬五千人解決問題，也協助奧運選手、名模、暢銷作家、企業經營者等活躍在各領域的人實現目標、革新行動。其功績蔚為話題，受到各媒體競相邀約。目前為企業提供團隊管理和自我管理方面的培訓、演講、高級主管訓練等服務。至今協助過的企業橫跨IT、線上教育、貿易公司、醫療、美容、零售等四十多種產業。
亦主辦以個人為對象的「行動創新年度計畫」的線上沙龍，高揭「2030年前培養出一千名協助下一代領導人的專業教練，替日本帶來新活力」的目標，開設專業教練培育學校「NEXT」。
著有《不再等待指示》、《四宮格目標筆記》等書。
譯者
林于楟
政治大學日本語文學碩士。從生技界轉行而來，一頭栽入文字的世界中，現為專職譯者。譯有《餘命10年》、《竊取本書者將會…》、《交換謊言日記》、《活出你的不煩人生》、《為什麼他有錢又有閒？》等多書。
大平信孝
Anchoring Innovation公司董事長、心理教練、目標實現的專家。出生於長野縣，中央大學畢業。
將腦科學與阿德勒心理學結合，研發出一套獨有的「行動創新」目標實踐法。透過這個卓越的方法，至今協助超過一萬五千人解決問題，也協助奧運選手、名模、暢銷作家、企業經營者等活躍在各領域的人實現目標、革新行動。其功績蔚為話題，受到各媒體競相邀約。目前為企業提供團隊管理和自我管理方面的培訓、演講、高級主管訓練等服務。至今協助過的企業橫跨IT、線上教育、貿易公司、醫療、美容、零售等四十多種產業。
亦主辦以個人為對象的「行動創新年度計畫」的線上沙龍，高揭「2030年前培養出一千名協助下一代領導人的專業教練，替日本帶來新活力」的目標，開設專業教練培育學校「NEXT」。
著有《不再等待指示》、《四宮格目標筆記》等書。
譯者
林于楟
政治大學日本語文學碩士。從生技界轉行而來，一頭栽入文字的世界中，現為專職譯者。譯有《餘命10年》、《竊取本書者將會…》、《交換謊言日記》、《活出你的不煩人生》、《為什麼他有錢又有閒？》等多書。
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4.3 ★★★★★
Based on 18 reviews
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Product Reviews
★★★★★ 3
Insightful but troubled
Format: Hardcover
This book could have been so much more but it fell short. The book does capture a new phenomenon sweeping the world. The growth of social media is that phenomenon. The book does a good job chronicling the growth of social media and its impact on a general scale. Through that growth opportunities were created. The book does a good job of listing how people, groups and countries exploit these opportunities. They advance their respective agenda various ways on social media. I loved the pages which talked about how AI can create fake news with all of the authenticity of an eye witness account. The book lists impacts of these trends with crystal clear words. You can see impact clearer than any other source out there.
The negative is the bias of the authors. Who the authors voted for in the last election screams out with every chapter. They use the topic as a club to bash republicans, President Trump, and conservatives. They miss how Democrats were playing the same games as Trump before Trump. This bias causes a reader to lose the message and dangers through politics. David Plouffe, the Obama campaign manager in his book "The Audacity to Win" said he used social media in 08 election. Funny how these people ignore those events to focus on what Republicans do. I also think their constant drum beat of what the Russians do creates a false election that they stole the election. The authors forget the failed policies of Hillary.
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Reviewed in the United States on April 1, 2019
★★★★★ 5
Great book!
Format: Paperback, Format: Paperback
Great book. I really appreciate that it was written. It’s very interesting, informative and unfortunately the themes are very relevant at this time. Would definitely recommend the book to anyone interested.
WAS THIS REVIEW HELPFUL?YesReportShare
Reviewed in the United States on November 18, 2025
★★★★★ 5
Documents the influence of American Eugenics on the Holocaust
Format: Hardcover
American Court decisions, and what some call the genocide of Native Americans, was one major source of inspiration behind Nazi policy against both the Jews and people that the eugenic scientists considered inferior races. American policy also was very influential in inspiring the Nazi goal of lebensraum, expanding the Germanic population and reducing, and making slaves, of the Slavic peoples (Poles, Russians and other Eastern populations). Following Hitler's rise to power, Lebensraum became an ideological goal of Nazism and provided for them justification for the German territorial expansion into East-Central Europe. After all, the Americans decimated the naïve population of America so, the Nazis reasoned, how is that different from the decimation the native population of Eastern Europe? Some even referred to Ukrainians and other Slavic people as "Indians."
Reservations for Native Americans was a factor justifying the concentration camps for Jews, only a few of which were death camps, and this is one reason why the Nazis got away with the Holocaust for so long. It was not until after the war when the Soviets liberated the death camps that we knew for certain the extent of the genocide goal of the Nazis. The main extermination camps were Belzec, Sobibór and Treblinka, which served as "death factories." Auschwitz II–Birkenau was a combination concentration/extermination camp.
Anti-Semites, eugenicists and racists inspired by Darwinism in the U.S. helped inspire those in Germany, and vice versa. The US was “a global leader in ‘scientific’ eugenics,” so naturally the German scientists would have to rely on American research and law (page 8). The author covered only briefly the well-documented important influence of Darwin and mentioned evolution only in connection with the evolution of racism (p, 114). Conversely, the eugenics idea and movement was discussed 28 times, such as page 8 where the author documents that eugenics was the basis of both the Nazi Germany and American discrimination laws and policy.
The support of the U.S. to Nazi German went well beyond that. U.S. bankers and industry, even the weapons industry, invested heavily in the Nazis war machine. Nazis borrowed ideas from U.S. books, such as the 1916 American best seller racist book titled The Passing of the Great Race and other propaganda, such as that developed in World War I. The U.S. refused to admit significant numbers of Jewish refugees, such as in 1939 the United States refused to admit over 900 Jewish refugees who had sailed from Hamburg, Germany, on the St. Louis to the West. Denied permission to land in the United States, the ship was forced to return to Europe where many died in Nazi German camps. The most famous example is the State Department rejected Anne Frank's attempt to enter the United States (pages 53,116, 149).
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Reviewed in the United States on October 29, 2017
★★★★★ 4
Interesting and Informative
Format: Kindle
Interesting and informative. This is a book about German political leaders and how they perceived the United States, its culture and it’s laws. Although it touches on the American culture and legal system, it is mostly comprised of quotes from German writers, lawyers and politicians. It’s worth reading if you are interested in how the German goverment evolved the laws supporting the eventual persecution of its Jewish citizens.
This is a book about Germany and makes some high level generic observations on American Eugenics and Race Laws. It is informative and makes some interesting observations on our race laws, but if you’re more interested in the United States race law history, I would recommend something more focused the United States.
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Reviewed in the United States on November 1, 2023
★★★★★ 5
Much Better than its Title.
Format: Hardcover
The author, Professor of Comparative and Foreign Law at the Yale Law School, tells us in the Acknowledgments that Princeton U. Press received from some of its referees "suitably bilious responses", validating his decision to bypass commercial publishers. Still, James Q. Whitman assures us time and again that he has nothing nefarious in mind, that Hitler's extermination ideology was not made in the USA, as the title may suggest. Instead, he brings to light the keen scholarly interest nationalist and Nazi German jurists took in contemporary American race legislation and Jim Crow practices. By separating the racist dimension of the "American Legal Realism" of the 1930s from its larger liberal context, Whitman arrives at the true nexus with its German counterpart. The " 'realists' of both countries shared the same eagerness to smash the obstacles that 'formalistic' legal science put in the way of 'life' and politics - and 'life' in both New Deal America and Nazi Germany did not include only economic programs (...). 'Life' also involved racism." (p. 156) The author's familiarity with both, the German and American legal landscapes of the 1930s and 40s and his painstakingly sober analysis, assure this reader that the book is exactly NOT "spellbinding and haunting", as one dust-cover reviewer sees it.
The topic could be embedded in the larger history of the American eugenics movement, so carefully illuminated by Christine Rosen (Preaching Eugenics (Oxford, 2004) who cites this opinion of the great Oliver Wendell Holmes, abbreviated in our book: "It is better for all the world, if instead of waiting to execute degenerate offspring for crime, or to let them starve for their imbecility, society can prevent those who are manifestly unfit from continuing their kind. Three generations of imbeciles are enough." (p.150)
As contemporaries of the Trump era, we may want to stop and reflect on Whitman's somber conclusion "(...) To have a common-law system like that of America is to have a system in which the traditions of the law do indeed have litte power to ride herd on the demands of the politicians, and when the politics is bad, the law can be very bad indeed." (p.159) Professor Whitman summarizes his interpretation of recent literature that support his thesis as follows: "All of these works paint a darker picture of early twentieth-century American intellectual and political life than we might wish. So does this book." Makes it a timely one, doesn't it ?
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Reviewed in the United States on March 10, 2017
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