mirror of
https://github.com/byoungd/up.git
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Add a copy-ready rhythm ledger
This commit is contained in:
hanxiankai
@@ -8,6 +8,7 @@ All notable project-level changes are documented here. Content pages retain thei
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#### Changed
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- Added a standalone bilingual Rhythm Ledger template, linked it from the chapter and glossary, and protected the copy-ready handoff with browser coverage.
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- Added Rhythm, Variation, Compounding, Minimum Contract, and Rhythm Ledger to the bilingual glossary, with browser coverage for the new chapter's handoffs.
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- Added the bilingual Rhythm chapter as a bridge between the daily system and the 90-day plan, covering repetition, feedback, interruption recovery, and sustainable compounding.
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- Switched the Hu & Nation citation from the intermittently timing-out Wellington repository page to its verified Crossref metadata record, keeping the source link stable for scheduled audits without implying full-text redistribution.
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@@ -6,6 +6,7 @@
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- [CEFR 目标与自测](docs/threads/part-1/0-cefr.md)
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- [术语与方法索引](docs/reference/glossary.md)
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- [学习状态模板](docs/templates/learning-state.md)
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- [节律账本模板](docs/templates/rhythm-ledger.md)
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- [每周复盘模板](docs/templates/weekly-review.md)
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- [英语诊断模板](docs/templates/english-diagnostic.md)
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- [词汇审计模板](docs/templates/vocabulary-audit.md)
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@@ -12,6 +12,7 @@ export const zhNavigation = [
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page("CEFR 目标与自测", "/threads/part-1/0-cefr"),
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page("术语与方法索引", "/reference/glossary"),
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page("学习状态模板", "/templates/learning-state"),
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page("节律账本模板", "/templates/rhythm-ledger"),
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page("每周复盘模板", "/templates/weekly-review"),
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page("英语诊断模板", "/templates/english-diagnostic"),
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page("词汇审计模板", "/templates/vocabulary-audit"),
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@@ -103,6 +104,7 @@ export const enNavigation = [
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page("CEFR Goals and Self-check", "/en/threads/part-1/0-cefr"),
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page("Glossary of Terms and Methods", "/en/reference/glossary"),
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page("Learning State", "/en/templates/learning-state"),
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page("Rhythm Ledger", "/en/templates/rhythm-ledger"),
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page("Weekly Review", "/en/templates/weekly-review"),
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page("English Diagnostic", "/en/templates/english-diagnostic"),
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page("Vocabulary Audit", "/en/templates/vocabulary-audit"),
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@@ -6,6 +6,7 @@
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- [CEFR 目标与自测](threads/part-1/0-cefr.md)
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- [术语与方法索引](reference/glossary.md)
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- [学习状态模板](templates/learning-state.md)
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- [节律账本模板](templates/rhythm-ledger.md)
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- [每周复盘模板](templates/weekly-review.md)
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- [英语诊断模板](templates/english-diagnostic.md)
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- [词汇审计模板](templates/vocabulary-audit.md)
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@@ -6,6 +6,7 @@
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- [CEFR Goals and Self-check](threads/part-1/0-cefr.md)
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- [Glossary of Terms and Methods](reference/glossary.md)
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- [Learning State](templates/learning-state.md)
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- [Rhythm Ledger](templates/rhythm-ledger.md)
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- [Weekly Review](templates/weekly-review.md)
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- [English Diagnostic](templates/english-diagnostic.md)
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- [Vocabulary Audit](templates/vocabulary-audit.md)
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@@ -72,7 +72,7 @@ Find the task you are facing, then follow “definition → evidence → next st
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| **Rhythm** | One pattern of action that remains recognisable and executable at different capacities, connecting repetition, feedback, and recovery over time | [Rhythm](../threads/part-4/rhythm-and-compounding.md) |
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| **Compounding** | Today's choice reduces tomorrow's hesitation, rework, or recovery cost, allowing ability, trust, judgment, and recovery to support one another | [Rhythm](../threads/part-4/rhythm-and-compounding.md) |
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| **Minimum contract** | An agreement for bad days that states when to downgrade, what action to keep, and when to ask for help or escalate risk | [Rhythm](../threads/part-4/rhythm-and-compounding.md) |
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| **Rhythm ledger** | One page each week recording the main question, protected action, useful feedback, repeated resistance, and next condition to change | [Rhythm](../threads/part-4/rhythm-and-compounding.md) |
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| **Rhythm ledger** | One page each week recording the main question, protected action, useful feedback, repeated resistance, and next condition to change | [Rhythm Ledger Template](../templates/rhythm-ledger.md) · [Rhythm](../threads/part-4/rhythm-and-compounding.md) |
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| **Cost** | Time, money, health, relationships, privacy, and responsibility that must be named | [Decision-Making](../threads/part-2/decision.md) |
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| **Reversibility** | Whether a choice can be paused, undone, or changed back at manageable cost | [Decision-Making](../threads/part-2/decision.md) |
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@@ -0,0 +1,90 @@
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---
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title: Rhythm Ledger Template
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description: Record one weekly question, minimum actions at different capacities, useful feedback, repeated resistance, and the next condition to change so a growth rhythm can be reviewed and resumed.
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updated: 2026-09-01
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---
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# Rhythm Ledger Template
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Copy this ledger into a private note and use one page each week. It is not a streak table or a dashboard for scoring your character. It helps you see what deserves to stay, which condition needs to change, and how to return after an interruption.
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Do not write passwords, identity documents, customer data, medical privacy, or unauthorised third-party information. When safety, health, money, or relationship risks are involved, contact a qualified professional or a trusted support person first.
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## 1. One Main Question
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```markdown
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Date range:
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The one question this week:
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Real situation and audience:
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Acceptance standard:
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Baseline evidence at the start of the week:
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```
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The question should be observable, such as “Can I explain a project risk in English without a script and answer a follow-up?” Do not write “be better this week”.
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## 2. Three Capacity Versions
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| Capacity | When to use it | Minimum action | Evidence that must remain | Stop or downgrade condition |
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| --- | --- | --- | --- | --- |
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| Full day | Time and capacity are relatively stable | | | |
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| Compressed day | Time is short or attention is fragmented | | | |
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| Recovery day | Illness, sleeplessness, grief, or responsibility rises sharply | | | |
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The three versions serve one direction. A recovery day is not a failure. When safety, sleep, the body, or relationships are clearly affected, protect those limits before completing the plan.
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## 3. Give Repetition an Echo
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| Date | Action | Recall / variation / output / feedback | What new information appeared? | Which variable changes next time? |
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| --- | --- | --- | --- | --- |
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If four repetitions produce no new information, change the topic, listener, time limit, number of prompts, or tool permission before simply adding more repetitions.
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## 4. Record One Useful Piece of Feedback
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```markdown
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Who or what provided the feedback:
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Observation: What did the person actually see, hear, or measure?
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Impact: How did it affect understanding, use, or the result?
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Next adjustment: Which one important variable will I change?
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Evidence location:
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```
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When asking AI for feedback, submit your own version first. Ask for no more than three issues that affect the result, and require a distinction between observation, inference, and suggestion. A person decides what to accept.
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## 5. Interruption and Return
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```markdown
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What happened, as facts (no character judgment):
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Which condition changed: time / capacity / difficulty / environment / responsibility
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The smallest return action within 24 hours:
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What I will explicitly not make up:
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Who I need to contact or which risk needs escalation:
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```
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If the same resistance appears three times, change the time box, task size, environment, boundary, or support network. Do not repay an interruption with sleep deprivation or shame.
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## 6. This Week's Decision
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```markdown
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One design I will keep:
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One demand or entry point I will remove:
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One condition I will change next week:
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One number I will stop tracking:
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Next review date:
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First action when I open the file next time:
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```
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## 7. Handover and Evidence Locations
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```markdown
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First version:
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Revised version:
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Feedback or retest:
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Next task: owner / date:
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```
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Related chapters: [Rhythm: Let Small Things Travel Through Time](../threads/part-4/rhythm-and-compounding.md) | [Daily System: Put Change into the Day](../threads/part-4/daily-system.md) | [Weekly Review Template](weekly-review.md)
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@@ -140,7 +140,7 @@ One condition I will change next week:
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One number I will stop tracking:
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```
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The last line matters. Every record costs attention; removing a number that cannot guide a decision is part of rhythm design. If you update a table every day but have no first version, feedback, or retest, shorten the record and return the time to action.
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The last line matters. Every record costs attention; removing a number that cannot guide a decision is part of rhythm design. If you update a table every day but have no first version, feedback, or retest, shorten the record and return the time to action. For a copy-ready version, open the [Rhythm Ledger Template](../../templates/rhythm-ledger.md).
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## 8. A 14-Day Rhythm Experiment
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@@ -72,7 +72,7 @@ updated: 2026-09-01
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| **节律** | 在不同容量下仍能辨认和执行的一条行动模式，让重复、反馈与恢复沿时间连接 | [节律篇](../threads/part-4/rhythm-and-compounding.md) |
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| **复利** | 今天的选择减少明天的犹豫、返工或恢复成本，使能力、信任、判断和恢复彼此支撑 | [节律篇](../threads/part-4/rhythm-and-compounding.md) |
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| **最小合同** | 在坏日子里约定何时降档、保留什么动作，以及何时求助或升级风险的协议 | [节律篇](../threads/part-4/rhythm-and-compounding.md) |
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| **节律账本** | 每周一页，记录主问题、保住的动作、有效反馈、反复阻力和下周要改变的条件 | [节律篇](../threads/part-4/rhythm-and-compounding.md) |
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| **节律账本** | 每周一页，记录主问题、保住的动作、有效反馈、反复阻力和下周要改变的条件 | [节律账本模板](../templates/rhythm-ledger.md) · [节律篇](../threads/part-4/rhythm-and-compounding.md) |
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| **代价** | 时间、金钱、健康、关系、隐私和责任等需要被明确支付的部分 | [选择篇](../threads/part-2/decision.md) |
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| **可逆性** | 一个选择能否暂停、撤回或用较小成本改回 | [选择篇](../threads/part-2/decision.md) |
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Vendored
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---
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title: 节律账本模板
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description: 每周记录主问题、不同容量下的最小动作、有效反馈、重复阻力与下一项条件调整，让成长节律可复查、可降档、可回归。
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updated: 2026-09-01
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---
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# 节律账本模板
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把这张账本复制到自己的私有笔记，每周使用一页。它不是连续打卡表，也不是给自己评分的仪表盘；它只帮助你看见：什么动作值得保留，什么阻力需要改变条件，以及中断后怎样回来。
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不要写入密码、证件、客户资料、医疗隐私或未获授权的第三方信息。涉及安全、健康、财务或关系风险时，先求助合格的专业人士或可信的支持者。
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## 1. 本周主问题
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```markdown
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日期范围：
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本周只回答一个问题：
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真实场景与受众：
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完成标准：
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本周开始时的基线证据：
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```
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主问题要能被观察，例如“我能否在没有稿件的情况下，用英语解释一个项目风险并回答追问？”不要写“本周变得更好”。
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## 2. 三种容量版本
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| 容量 | 何时使用 | 最小动作 | 必须留下的证据 | 停止或降档条件 |
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| --- | --- | --- | --- | --- |
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| 完整日 | 时间与精力相对稳定 | | | |
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| 压缩日 | 时间变少或注意力被切碎 | | | |
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| 恢复日 | 生病、失眠、悲伤或责任突然增加 | | | |
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三个版本服务同一个方向。恢复日不是失败；当安全、睡眠、身体或关系受到明显影响时，保护这些底线优先于完成计划。
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## 3. 重复要带着回声
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| 日期 | 做了什么动作 | 回忆 / 变式 / 输出 / 反馈 | 新信息是什么 | 下一次改变哪个变量 |
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| --- | --- | --- | --- | --- |
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如果连续四次重复都没有产生新信息，先改变主题、听众、时间限制、提示数量或工具权限，不要只增加次数。
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## 4. 记录一次有效反馈
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```markdown
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反馈来自谁或什么结果：
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观察：对方实际看见、听见或测到了什么？
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影响：它怎样影响理解、使用或结果？
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下一次调整：我只改变哪一个重要变量？
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证据位置：
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```
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向 AI 请求反馈时，先提交自己的版本，要求它最多指出三个影响结果的问题，并区分观察、推断和建议。最终是否采纳，由人决定。
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## 5. 中断与回归
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```markdown
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发生了什么事实（不做人格判断）：
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哪个条件改变了：时间 / 精力 / 难度 / 环境 / 责任
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24 小时内能完成的最小回归动作：
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这次明确不补做什么：
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需要联系谁或升级什么风险：
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```
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如果同一阻力连续出现三次，改变时间盒、任务大小、环境、边界或支持网络。不要用熬夜和羞耻偿还缺席。
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## 6. 本周决定
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```markdown
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本周保留的一个设计：
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本周删除的一个要求或入口：
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下周要改变的一个条件：
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我停止追踪的一个数字：
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下次复查日期：
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下次打开文件后的第一步：
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```
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## 7. 交接与证据位置
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```markdown
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首版位置：
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修订版位置：
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反馈或复测位置：
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下一项任务交给谁/何时：
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```
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相关章节：[节律篇：让小事穿过时间](../threads/part-4/rhythm-and-compounding.md) ｜ [生活系统篇：把改变安放在日子里](../threads/part-4/daily-system.md) ｜ [每周复盘模板](weekly-review.md)
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@@ -140,7 +140,7 @@ updated: 2026-09-01
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我明确不再追踪的数字：
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```
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最后一行很重要。任何记录都要付出注意力成本；删掉一个不能帮助决定的数字，也是节律设计的一部分。若你发现自己每天都在更新表格，却没有首版、反馈或复测，就把记录缩短，把时间还给行动。
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最后一行很重要。任何记录都要付出注意力成本；删掉一个不能帮助决定的数字，也是节律设计的一部分。若你发现自己每天都在更新表格，却没有首版、反馈或复测，就把记录缩短，把时间还给行动。需要直接复制使用时，打开[节律账本模板](../../templates/rhythm-ledger.md)。
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## 8. 十四天节律实验
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@@ -186,12 +186,14 @@ test("rhythm chapter bridges the daily system and 90-day plan", async ({ page })
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const zhMain = page.locator("main");
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await expect(zhMain.getByRole("heading", { level: 2, name: "四种会复利的东西" })).toBeVisible();
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await expect(zhMain.getByRole("link", { name: "术语与方法索引", exact: true })).toBeVisible();
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await expect(zhMain.getByRole("link", { name: "节律账本模板", exact: true })).toBeVisible();
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await expect(zhMain.getByRole("link", { name: "九十天行动篇", exact: true }).first()).toBeVisible();
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await page.goto("./en/threads/part-4/rhythm-and-compounding");
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const enMain = page.locator("main");
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await expect(enMain.getByRole("heading", { level: 2, name: "Four Things That Compound" })).toBeVisible();
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await expect(enMain.getByRole("link", { name: "Glossary of Terms and Methods", exact: true })).toBeVisible();
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await expect(enMain.getByRole("link", { name: "Rhythm Ledger Template", exact: true })).toBeVisible();
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await expect(enMain.getByRole("link", { name: "90-Day Action Plan", exact: true }).first()).toBeVisible();
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});
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