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2012年11月4日星期日

如何培養恆心毅力?

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 http://blog.sina.com.tw/0035sam/article.php?pbgid=28915&entryid=119955&comopen=1

如何培養恆心毅力?

您想做事養成有恆的習慣嗎? 請看本文精采分析

如何培養恆心毅力? 蔡恆翹 有學生問我:「老師!您做事總是那麼的全力以赴、那麼的持之以恆,您的恆心毅力到底是怎麼培養出來的?」我半開玩笑地說:「或許是因為我地名字當中有一個 『恆』字罷!」事實上,培養恆心毅力並不難,只是生活在21世紀數位化時代的現代人,外面世界的太複雜,心思不容易集中,所謂「五色令人入迷」,做任何事 情不容易持之以恆,乃是理所當然的。我做事比較容易持之以恆(有時候我有些事也不能持之以恆),應該歸納於以下列幾個原因: 首先,必須做事養成有恆的習慣:嚴格講起來,我做事能夠持之以恆,應該是受曾國藩的影響很深。在政大讀書的時候,我曾經反覆閱讀曾國藩的家書、家訓、日 記,曾國藩在日記上反覆反省「痛戒無恆之弊」、並且反覆告誡子弟養成早起、做事有恆的習慣。做事有恆是一件非常困難的心理建設工程,以大賢如曾文正公者, 尚有所困難,更何況是我們這些凡夫俗子了。我個人的經驗是,我幾乎把曾文正公全集當成聖經,反覆研讀了無數次,透過在生活中實際的歷練,在不斷的挫折中, 不斷反省,不斷淬厲鍛鍊自己的意志,讓「恆心、毅力、幹練、勤儉、忠誠、厚實、謙讓……」等等德行內化為人格的特質的一部分,如此一來,做事當然比較能夠 持之以恆、貫徹到底了! 其次,必須轉變念頭、藉事練心:「圖難於其易,為大於其細」,做事必須專心至致,把事情放在第一順位。我每天工作長達15個小時,每天要處理數不完的繁雜 事,除了處理繁雜的公務外,每年我參加至少150場演講會(或研討會),每年平均寫1000副對聯、200首詩,每週義務為同仁導覽一部電影(1年約50 部),每天早上5點半晨泳,每週一晚上上徐永柏老師的墨子課(從2001年11月開始跟徐老師學孫子兵法、老子、莊子、易經、墨子,至今將近5年矣!)每 週四中午學日文(張正修考試委員是我的老師 ),每月為國家圖書館寫一篇書評(2006年7月起),此外,每年至少讀兩百本書……大家問我,為何我如此精力充沛?為何我每件事都積極參予、從不遲到、 也從不一曝十寒、虎頭蛇尾?我到底是怎麼辦到的?很簡單,把任何事情當作第一順位、當成一種生活上的學習(而不是負擔),「樂在工作,樂在學習」,藉事練 心,把學習、把工作融入生活,這樣一來,做起任何事情都會很快樂很圓滿,當然就能持之以恆了! 最後,必須身體力行:所謂「天行健,君子以自強不息」,我們必須效法天道,任何事起而力行,連續勤行21天,您的持之以恆的習慣已經養成,您就會如四時之 運行,週行不殆了! 做事要持之以恆,乃在一念之間而已!「有恆為成功之本」,朋友們,加油! (作者現任台北市萬華社區大學「中外經典導讀」講師) 

發表於 2006/08/30 06:11 PM

如何培養恆心和意志力

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 http://sobakome.pixnet.net/blog/post/33130855-%E5%A6%82%E4%BD%95%E5%A2%9E%E5%BC%B7%E4%BD%A0%E7%9A%84%E8%87%AA%E5%88%B6%E5%8A%9B%EF%BC%9F

到底,恒心毅力能鍛練嗎?
其實提升自己的自制力,就像健身練肌肉一樣,我們需要教練與方法。
自制力不只是一個『內心的過程』。當你告訴自己不要抽煙、不要吃那塊巧克力的時候,你依靠的就是你內在微弱的意志力。
自制力其實還需要『外在策略』,才能有效的發揮功效,在人生路上建立功勳。

這就像是一位海岸救生員,就算他的泳技極佳,當他看到海裡有人溺水時,他會騎著水上摩托車衝向這位溺者,而不會帶著魚雷浮標拼了命划水,用比鴨子快一點的速度游向這位溺者。
是啊,以肉體為本,展現出超強的意志力或泳技,能讓他們成為眾人的英雄。
不過,我們的部落格宗旨,是以『完成目標』為目標。
不管是黑貓、白貓,只要能抓老鼠的,就是好貓;所以,不管是壓榨肉體、或是由外界資源來輔助,只要能讓我們完成目標的方法,都是好方法。

要鍛練自制力,除了先和自己達成共識之外,你也需要外部策略,以下是鍛練自制力(Self Regulation) 的小貼士(Tips) (註):

1) 自制力,就像肌肉一樣,越鍛練就越強。所以,現在就選定一樣簡單的小事,每天勉強自己去做它。比方說,每天花十五分鐘冥想,或是晨起外出運動。

2) 睡眠不足,會降低你的意志力。所以,每天都要睡飽八小時。

3) 早晨是鍛練意志力最好的時間。所以,早起,然後完成冥想、運動最好。

4) 擁有正面的心態,能讓自制力變強。所以,就算心有不滿,也要克制你想抱怨的欲望,選擇心態正面的朋友。

5) 甜食會降低你的意志力。因為精製的白砂糖會讓你的血糖在短時間內升高又降低,讓心情突然間大好,又立刻降至谷底,這時人的心情很悲觀,就很難控制自己 (白砂糖上癮症)。比白砂糖好的甜食替代品,是天然的水果。

6) 不喜歡的社交場合會消耗你的自制力。比方說,參加家族聚會,和不熟的朋友見面,出席某些社交場合,必須壓抑自己。在那之後,人的自制力會特別差。


註:更詳細的貼士內容,請參考 你今天心理學了嗎?(Psychology Today)

2011年9月20日星期二

5 Tips to Practising Persistence for Success

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http://www.abundancetapestry.com/5-tips-to-practising-persistence-for-success/

5 Tips to Practising Persistence for Success

by Evelyn on September 13, 2011

There is a Buddhist saying that underscores the importance of persistence, “In the confrontation between the stream and the rock, the stream always wins – not through strength, but through persistence.” I like that it draws on nature to explain a fundamental idea on success.

Persistence Definition

(From my art journal: On practicing persistence)

Notwithstanding, if you have been reading personal development books, you will realize that persistence is an important key to a winning mindset. Repeatedly, you have been advised to follow up on your dream until you have attained success.


So you have been working on your dream for some time. However, somehow success is not in sight yet. Beginning to lose faith, you feel as if you are losing steam. It is not as if you have not summoned the courage to start on a new adventure. You have. Problem is that you have not anticipated the number of challenges that came along. It appears to be taking a long time. And now, you are tempted to give up.

The above scenario is a very common one. Many of us usually start with plenty of enthusiasm. In a rush of energy, we believe that we can conquer the world. However, as the everyday grind of working on our dream sets in, we find the ice-cream soda starting to lose its fizz, the ball its bounce and the perfume its fragrance. It can get weary sometimes. I can safely attest to that. Long hours at the laptop and at times, having to give up on social outings.

You already know that success does not always belong to the most intelligent, the most educated or the one with the most money. In fact, it belongs to those who come up tops in persistence. They show the most tenacity, strength and resilience. Persistence is dogged-determination. It is power. Persistence is the will to succeed, come what may. It is what separates the minority who eventually do succeed from the 90% majority who give up their dreams prematurely.

Three Feet from the Gold Ore
One of my favorite stories comes from Think and Grow Rich By Napolean Hill. In the story, a man was caught by the “gold rush” idea and went west to dig. After weeks of labor, he was rewarded by the discovery of the shining ore. However he needed machinery to bring the ore to the surface. So together with some friends and relatives, he raised enough money to buy the machinery.

The first car of ore brought the group some money. But he needed a few more cars of ore in order to clear his debts and to make a killing in profits. So they continued drilling. But to their dismay, they could not find any more ore. Finally, after trying very hard, they decided to quit. They sold the machinery to a junk man for a few hundred dollars.

The junk man called in a mining engineer to do a review. The engineer’s calculations showed that the vein of ore could be found just three feet from where the group had stopped drilling. And that was exactly where it was found! The junk man became a millionaire overnight, because he did not give up and was wise enough to seek expert counsel.

5 Tips to Practice Persistence

1. Be inspired by role models. Get inspired by reading stories of people who have succeeded at all odds. Anytime when you feel like giving up, pick up a book on success principles from the bookstore or the library. Don’t stop reading.

2. Get a supportive group of friends. Having a group of friends who are also working on their dreams can be helpful. You can encourage each other, exchange ideas, brainstorm and share resources.

3. Get a mentor. If you already know of someone who can be a good mentor, do not be afraid to ask. Choose someone with a proven track record and who is willing to share and listen.

If you have to, hire a coach to pace you while you are working on your dream. Hiring the right coach is money well spent. Work with your motivational coach to identify your obstacles and find creative ways round them.

4. Practice visioning. Visioning is keeping your mind focused on the desired dream or future. It is not a weekend exercise but one that you should constantly practice everyday. You keep yourself reminded in various ways: visualization, vision board, using positive affirmations, subliminal messaging and so on.


5. Connect with a higher purpose. You are likely to have greater perseverance if your vision is one that serves and elevates humanity. Because it is a worthy cause, your dream becomes a meaningful one. Thus, you are likely to discover that instead of feeling lethargic, you feel energized and ready to go at the start of each day. A vision that is connected with a higher purpose garners universal support. You will be amazed with the level of help that you receive.

What It Says on my Creative Art Journal
One of the pages on my art journal that I have done is a reminder about practicing persistence. On it, I have written three of my favorite sayings. They are…

“70% of success in life is showing up”.

“Before you give up, ask yourself: can you already be three feet from the gold from where you are?”
“Energy is the essence of life. Everyday, you decide how you’re going to use it by knowing what you want and what it takes to reach the goal, and by maintaining focus.” – Oprah Winfrey

Be The Stream
Drawing on what Buddha has said, be like the stream. The stream always flows, never stopping until it wins over the rock.

There is only one thing that can happen when you follow up on your dream. Your mindset is a positive one. Your determination to succeed is strong. You simply refuse to quit. Every day, you put your mind to doing what is needed for your dream; no matter how repetitive, routine and mundane the task appears to be. Persistence pays!

2011年7月28日星期四

諸葛亮 誡子書

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只用寥寥字, 道出千古真理.  
 
諸葛亮給子書:夫君子之行,靜以修身,儉以養德;非澹泊無以明志,
非寧靜無以致遠。夫學須靜也,才須學也;非學無以廣才,
非志無以成學。


後面還有幾句,有不同版本如下.  由於重複之前所說, 上文下理有點奇怪, 前面寫得豁達精簡, 很像諸葛亮的作風, 但後面卻長嗟短歎, 甚是奇怪. 現列如下:

「 懈慢則不能研精,險躁則不能理性。年與時馳,志與歲去,遂成枯落,悲嘆窮廬,將復何及也! 」
「淫慢則不能勵精,險躁則不能冶性。年與時馳,意與日去,遂成枯落,多不接世,悲守窮廬,將復何及!

第一課:寧靜的力量「靜以修身」、「非寧靜無以致遠」、「學須靜也」。
安靜, 清靜才能夠修養身心,
有安靜的心 才能更有效處理困難, 困境.  
"靜" 是持久, "sustain" 之大道理.  比如跑步, 心靜的人能跑更加尊心, 所以能跑更遠. 
故此郤要好的學習態度, 先要求心靜, 心平氣和.   

第二課:節儉的力量「儉以養德」。
諸葛亮忠告孩子要節儉,以培養自己的德行。
儉樸建基知足, 多了解自己感覺, 提高自己 sensitivity, 舒服舒適, 自然容易知足.

第三課:計劃的力量「非澹泊無以明志」、「非寧靜無以致遠」。
諸葛亮忠告孩子要計劃人生,以純淨的心追求事業理想,而非為名利, 才能攀登事業高峰. 
有寧靜的心, 才能面對困難, 達到持久的成功.  有寧靜的心, 遇到險惡時才能冷靜對付, "泰山崩於前而色不亂" 之意思。

第四課:學習的力量「夫學須靜也」、「才須學也」。
所以, 心靜才能集中精神學習, 集中精神學習才能得到才華。 

第五課:增值的力量「非學無以廣才」、「非志無以成學」。 
要努力學習,才能增加自己的才幹。
努力學習的先決條件, 是立志.  但我覺得, 需要找到自己的興趣, 才能容易立志, 事半功倍. 
 

2011年6月16日星期四

恆生銀行創辦人, 何善衡 - 閱世淺談 (和閱世淺談:續) 一書

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當年何善衡老先生於六十年代著的一書 " 閱世淺談", 近年我找了很久, 今天終於在網上找到.  此書據說是當年新入職的恆生職員都需要讀之書. 
現在看來, 當年何老先生寫此書時也深受儒家影響, 但也談到道家及易學.  書中頁頁是黃金, 寫得謙虛誠摯, 沒有像教科書般說教, 但細閱後發覺書中處處寫盡人生智慧.  阿伯於六十年代已經提倡 "Service Oriented" 和 "EQ (品德) 和 IQ (才幹)" 並重.  只可惜我當年年紀太少, 也實在無法領悟書中智慧. 


閱世淺談
 https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B2U8Xfkvk5vJNTk5YzMzYTItMTQzNS00NmQzLTg5YTMtMDk1ZmU0YjRhZWFj&hl=en_US&authkey=CKrpmC4

閱世淺談 - 續
https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B2U8Xfkvk5vJZDAyYWFkYWMtNzQ0Zi00MWRjLWJmNWYtMDMxNjE5NjhkMWZi&hl=en_US&authkey=CM6p4ZQH

2011年5月19日星期四

How to improve concentration 如何增加專注力



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http://betterlife-seeker.com/selfimprovement/how-to-improve-concentration-mental-exercises-to-improve-your-focus/

How to improve concentration is a theme of our article for today. One major snag in any time management plan is the ability to stay focused throughout the day. Have you ever had days where you just couldn’t seem to keep it together and found yourself running in circles and getting nothing done?


Poor concentration is one common reason for a scattered mind-set. If your mind isn’t as strong and alert as it could be, you won’t be able to focus clearly for extended periods of time. Mental exercises can help because they strengthen your ability to concentrate, and will improve your focus over time.


Here are 3 good exercises that can help you create a strong, clear focus and of course these are answer to your question how to improve concentration:


1)Strengthen concentration. Twice a day, practice holding a specific object in mind steadily for 5 to 10 minutes. The item should have some detail that you can imagine, but it should also be simple to “see” it in your mind. Some good examples: an apple, a pencil, the face of your child or pet, your house as it looks from the outside, and so on. Choose something you won’t have trouble picturing, but something that requires you to focus in order to see it clearly. Call up a strong mental image of it, and then try to keep your focus on the object for a full 5 or 10 minutes without losing your focus.


This is hard to do at the beginning because your mind is probably untrained. Random thoughts and pictures may keep popping in and you’ll have to keep pulling your attention back to the object again. Don’t let this stop you! Remember, the only reason you struggle with this is because you don’t have a strong ability to focus yet. As you keep working at it daily, you’ll notice that you find it easier and easier to concentrate. The stronger your ability to concentrate during your focus sessions, the more you’ll notice you’re not having trouble concentrating at other times either. Could this be the first major step in how to improve concentration?


2)Empty your mind. Another focus-killer is a head full of scattered thoughts. You know those days when you’ve got a million things going on and you’re trying to remember them all at once and you keep forgetting things anyway? Emptying your mind can do wonders for scattered thoughts! Before you do this exercise, first make a list of everything you can think of that you need to remember. This will help you feel more comfortable about releasing your scattered thoughts.


Then, set aside 5 or 10 minutes to focus on quieting your thoughts. Though this exercise is called “empty your mind,” you really can’t completely empty your mind of thoughts. Your thoughts will keep on flowing through your mind the whole time. However, you can detach and simply let them pass by. You become an observer of sorts, watching your thoughts flow by. You’re aware that you’re having thoughts, but you don’t latch on to them and start actively “thinking” about them. You simply sit in a space of peace and being while your thoughts flow calmly past. This experience is hard to describe, but once you master it you’ll have discovered a powerful technique for releasing stress and improving your focus in a very short period of time! How to improve concentration tips might be easy at first sight, but they are much more difficult to do.


3)Visualize for practice. If you’ve got an important goal or task coming up and you’re feeling unsure about your ability to do it, visualize it first! Many studies have been done on the power of visualization, and the general consensus is that performing tasks and activities mentally over and over again is equally as effective as performing them physically! That means that visualization can serve as a powerful practice session that helps you master anything – including better time management!


Try visualizing yourself staying balanced, calm and focused throughout the course of your day, easily handling any surprises and interruptions, and feeling happy and proud of yourself at the end of the day. Visualize yourself giving a successful speech, getting better at sports activities, or anything else you want to master. The trick is to go through it completely in your own mind, seeing and feeling what you would see and feel while it’s really happening. The more you do this the more proficient you will become at it and the more you’ll start seeing results in your physical activities.


Hope these tips helped you in seeking the answer for how to improve concentration.