العادات العصبية

by Peter Hollins, مروة مدين (Translator)

"تخيل أن تمتلك القدرة على تدريب عقلك كما تُدرب عضلات جسدك تمامًا!
ما هي الأعصاب والروابط العصبية؟ وكيف تتحكم كيمياء المخ في تصرفاتنا؟
هل يمكن تدريب العقل وتغيير طريقته في العمل؟
كيف يمكن الهروب من فخ إدمان الأشياء، والتعلق بها؟ وكيف يمكن بناء عادات جديدة؟
هل حاولت كثيرًا تغيير عاداتك وطريقتك في الحياة وفشلت؟ ربما كنت ضحية الروابط العصبية، هل حاولت علاجها؟
هنا ستجد:
مفهوم علم العادات العصبية وكيف تصنع من عقلك آلة ذات قدرات خارقة.
مبدأ اللذة والسعادة ومفهوم ""المرونة العصبية"" وكيف تتحكم في حياتنا، وكيف نغيرها لصالحنا.
سيكولوجية امتلاك وتكوين العادة لدى أي شخصية وذلك من منظور علم النفس السلوكي والمعرفي.
طريقة مثالية للتحكم في اندفاعاتك وامتلاك القدرة على التخيل والرؤية بعيدة المدى.
الأخطاء الشائعة التي تتسبب في فشل الإبقاء على عادة مهمة في حياتنا.
اعرف سبب الخطأ الذي يؤرق حياتك ولا تعطل نفسك مرة أخرى!

هذا الكتاب هو رحلة لفهم المخ وكيمياء المخ وعلم الأعصاب، مكتوب بأسلوب لطيف سهل، يعلمك خطوة بخطوة كيف تتحدث مع عقلك وتقوم بتدريبه، هو رحلة مشوقة مع عالم الأعصاب والعادات الذهنية.
"

Genres: Psychology, Self Help, Nonfiction, Brain, Personal Development, Science, Neuroscience

160 pages, Paperback

Published January 1, 2024

About the author

Peter Hollins is a bestselling author, human psychology researcher, and a student of the human condition. He possesses a BS in psychology and a graduate degree.

Reviews

[محمد أبو السعود · Rating 4 out of 5]

الكتاب جاء بملخص مفيد ورائع لما كتب في كتاب (قوة العادات) ولكن هذا الكتاب أجمل وأكثر تفصيلا، وطريقة الشرح غاية في الروعة.

كتاب مفيد والترجمة المميزة للأستاذة مروة مدين نقطة قوة الكتاب، ترجمة مذهلة وكأنك تقرأ كتاب كُتب أصلا باللغة العربية.

[سُكَّر · Rating 3 out of 5]

يهدف الكتاب إلي فهم العادات العصبية والتغلب عليها ومساعدة القراء في التخلص من العادات السيئة التي تؤثر على حياتهم اليومية.
بالنسبة إلى الكاتب فأن العادات العصبية ليست سلوكيات مزعجة فقط، بل هي أعراض لمشاكل أخرى مثل: القلق، التوتر، أو الصدمات النفسية. وأنه للتخلص من هذه العادات يجب علينا فهم أسبابها والجوانب النفسية المتسببة فيها.
في الجزء الأول: يتحدث الكاتب عن ماهية العادات العصبية وكيف تتشكل. وأن هذه العادات في بعض الأحيان تكون وسيلة لتخفيف التوتر أو القلق، فتتحول مع الوقت إلى روتين ثابت.
في الجزء الثاني يتحدث عن الأسباب النفسية وراء هذه العادات خاصةً المشاعر السلبية مثل الاكتئاب والقلق، ودور الطفولة في هذه العادات.
في الجزء الثالث يتحدث عن طرق التخلص من هذه العادات في أربع عنواين وهم الوعي الذاتي، التحكم في المحفزات، التقنيات السلوكية ثم البحث عن بدائل صحية.
في الجزء الرابع يتحدث عن محاولة تطبيق هذه الاستراتيجيات في الحياة اليومية.
وأخيراً الجزء الخامس يتحدث عن أمثلة لأشخاص تمكنوا من التخلص من عاداتهم العصبية باستخدام الاستراتيجيات التي وصى بها الكاتب.

[Jocelyn · Rating 5 out of 5]

Good plan layout

Many self help books lack this one key element, a clear CONCISE plan of action. This book has that, plus the very necessary understanding that you will back slide and what you can do about it.

[Andy · Rating 3 out of 5]

An OK book with some good points. But overall the contents and contexts are not pretty new.

[Ayrin Hnosko · Rating 5 out of 5]

Life altering. And maybe even life saving for those with neurodivergent differences.

[Hamza Razzak · Rating 5 out of 5]

You are what you think is the upshot of this scientific based book.
It equips readers with useful methods of rewiring their minds, thus forming new habits.

Among these methods the writer mentions the trigger, routine, and reward.
These three compounded elements will put you on the track of forming a new habit until it's part of your main daily life activities.

He also discusses that the efficiency of the substitution method of an unwanted habit with a desired one is much better than the abrupt ceasing method of a negative habit.

Besides, the writer confirms the fact that our brain is flexible enough and it's always capable of doing the things we are unfamiliar with. All we need to reach this developed stage of control is to know what we want and to make the "unconscious conscious", simply because the mind is unable to distinguish between a bad behaviour or thought and good ones, until we instruct it with what we would like to adopt.

It's a useful book with concrete methods that can help us to evolve our brains in the direction we want to.

[Sawdah Jaulim · Rating 4 out of 5]

Peter Hollins did not BS me. He did not hold my hand. He went to the point. Like i like it.

[Ebrahim Alhalwachi · Rating 4 out of 5]

الكتاب جيّد، قليل الحشو مقارنةً بكتب تنمية الذات. الترجمة متكلّفة قليلا لكنها جيّدة كذلك.
٤/٥

[- · Rating 4 out of 5]

كنت متوقعة الكتاب هبكون كعادة الكثير من كتب تطوير الذات المحشوة بالقصص والأمثلة واللي ممكن تُختصر في عدد أقل من الصفحات، لكن بالعكس كان كتاب مركز مختصر جميل كأنه ملخص لعدة كتب في الموضوع ده

كانت فيه ملخصات لكل فصل، والترجمة كانت جميلة الحمدلله، لكن كنت حاسة في أحيان بسيطة ببعض التكرار

الله ينفعنا بما تعلمنا ويعلمنا ما ينفعنا

[UltraMeital · Rating 4 out of 5]

This was an interesting easy to listen to book. I liked it, and even though I JUST finished another book about habits, I was glad to get more insights (like the name suggests, there is more emphasis on the Neuro aspect).

As I've mentioned in the previous review, I've studied psychology, later in the Adler institute, then LiCBT, which means there was little new material I encountered in this book, and yet I found that a lot of the times it's about presentation and the emphasis the author gives to certain things that make you consider the knowledge a bit differently.

For me what was CLEARLY lacking in this book is a more behavioural approach - meaning, a better summary at the end of a chapter or just another chapter of IMPLEMENTATION. This book gives examples of things to be done, but listening to it (or reading it) and expecting to get an actual change in life means having a pen and paper near by and trying to capture these insights. I'd expect a book with the words re-training in the title would have a better scheme of helping the reader achieve said goal.

There were quite a lot of similarities between this book and the previous one I've read (Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones), yet I was glad I also read this one as well as I find these issues extremely interesting. As this book is more academic in structure and content I think the previous one would have better actual use for me.

[Michael Tanios · Rating 3 out of 5]

- Habits are grounded in neural plasticity
- Environment influences behavior more than motivation
- Responsibility remains even with biological constraints

The neuro-habit cycle, or "habit loop," explains how habits form and function in the brain, typically involving a Cue (trigger), a Routine (the behavior), and a Reward (the positive outcome), creating a neurological loop strengthened by craving, which can be expanded to a four-step model: Cue, Craving, Response (Routine), Reward. Understanding this cycle, often linked to the basal ganglia and prefrontal cortex, allows for intentional habit change by modifying the trigger, action, or reward, making the process more automatic over time.

[Denise · Rating 1 out of 5]

I ordered this from Amazon and my copy had off-center type and a poorly printed cover. The printing got me off to a bad star, but I trued to ignore it. Then the book read like it had been rewritten by chat GPT, a poor takeoff of Neurotribes. Sorry, maybe I suffer from the curse of knowledge, but this did not cut it for me.

[Abdalla Mohamed · Rating 4 out of 5]

great book easy read

It starts well, good description of how habits start and how they become so difficult to change. The book offers practical steps to overcome bad habits. That being said, there is a bit of repetition in some parts of the book. Overall, I learnt some new tips and tricks to uproot some of my bad habits.

[Abhishek Damle · Rating 5 out of 5]

Yet another cool book by the author!!!
Understanding our brain is real fun thanks to Peter Hollins Sir!
The author's simple way of explaining complicated things makes the book fast-read and gripping enough to learn the key points for improving our behaviour and naturally our lives.

[Hevs Bell · Rating 2 out of 5]

Only took me so long because of being busy and not wanting to read. Heavy pop psychology with *some* good useful information/reminders/tips. Not a fan but have taken the bits I did enjoy and written them down for reference later.

[Viktoria · Rating 5 out of 5]

Well, it works for me! I've picked up a lot to start working on changing my habits. I'd say this is a good read for beginners who have realized that they're ready to dig deep into understanding how our brain works. It's easy to read and provides clear steps for application.

[Cynthia Conlin · Rating 3 out of 5]

This is a quick read and a refresher on the concepts in The Power of Habit and Atomic Habits. It contains nothing groundbreaking but does distill some of those core concepts. It’s well written, concise,.and motivating.

[Megan Smith · Rating 5 out of 5]

Really good and interesting book filled with facts and multiple methods to make replacing "bad" habits with "goods" ones possible.
Reading this made me more interested in neuroscience too

[Vilecia Daniel · Rating 3 out of 5]

Got this on Amazon and I actually enjoyed the simplicity of it. The spelling errors were extremely annoying though!

[Christa Katrina · Rating 4 out of 5]

Pretty easy read, lots of info

[Nourane Khaled · Rating 3 out of 5]

حبيته جداً جداً والتلخيص بعد كل فصل كان موجز وبيلم الدنيا
بس فعلاً مش عارفة ليه اخد مني شهرين ومكانش شاددني اخلصه بسرعة رغم إني كل مرة كنت بطلع بمعلومة جديدة

[NAD · Rating 5 out of 5]

كتاب ممتع جداً.

[Youssef Salama · Rating 2 out of 5]

قرأت الكثير فيه ولم يضف الجديد بعد أن قرأت العادات الذرية وقبله قوة العادات ...لا أنصح بشرائه ولكن ممكن أن تقرأه pdf توفيرا للأموال وان كان هذا حتى فيه شئ من اهدار الوقت

[Saif · Rating 5 out of 5]

Wonderful book

[Mark Gibson · Rating 3 out of 5]

Read atomic habits instead. Similar information in this book, but just not delivered as well.

[Febronia · Rating 3 out of 5]

بصراحة العنوان خدعني
تخيلت انو بيتكلم عن عادات لتحسين اداء المخ
لكن لقيته كتاب تنمية بشرية بيتكلم عن العادات بصراحة محبتوش وخلصته بصعوبة رغم صغر حجمه يمكن عشان كنت فكراه حاجة تاني

[ماريا · Rating 2 out of 5]

لا بأس.

[Allen · Rating 5 out of 5]

Amazing book that I need to re-read again

[Sharon Robinson · Rating 4 out of 5]

As far as books that attempt to bridge the gap between neurology and self-help go, this one was better than most. Hollins stresses that stopping unwanted behaviors is much more than just will power. In fact, will power is not really the main target of behavior change. Or shouldn't be. Instead we should focus on habits. Rewiring implies creating new pathways so that our brains "automatically" want to do X when we are doing Y.

It's all about creating new habits. Which Atomic Habits (James Clear) already told us in 2018. In a lot more detail. So the only thing realy new about this one is the emphasis, at least in the title and subtitle, about the neurology of the brain. And Hollins doesn't go very deeply into that side of the story.

Still, points for clear, non-repetitive discussion of how we really act, and can act, if we just "rewire."

[Muralie · Rating 4 out of 5]

Good read overall, very simple reminder of what makes up a habit.

What I got from it:
1. Our society values end results (ie finish the marathon), but behavior change is a gradual process (ie walk 10 minutes today).

2. Change your behavior for today, not forever. For example, if you are trying to not eat cake, try and get through today without a bite, rather than face the daunting concept of a life without cake.

3. When you are having an impulse for a negative habit, ask yourself 5x why should this impulse take place today? Often, verbalizing how we are feeling and aknowledging the habit loop can help us break from it.

4. If you are having an impulse for a negative habit trying first counting down from 10. If this doesn't work set your clock for 10 minutes. This amount of time can help shift your mindset away from the habit and take you out of the impulse loop.

5. Avoid triggers for a negative habit. For example, if you walk by a krispy kreme donut shop daily and are trying to cut down on snacks, try a different route home.