Getting it into your agent
One page per mod, every tool's command on it. A separate URL per tool would split the same page into five that compete with each other.
npx skills add R2h1/my-book-skills --skill v01git clone --depth 1 https://github.com/R2h1/my-book-skillsWrote this? Show the measurements
A badge with what this costs and how it scanned, read live from this page, so it follows the numbers instead of freezing them. Markdown for a README, HTML for a documentation site or a project page.
[](https://agentmods.dev/skills/r2h1/my-book-skills/v01)<a href="https://agentmods.dev/skills/r2h1/my-book-skills/v01"><img src="https://agentmods.dev/badge/skills/r2h1/my-book-skills/v01/github.svg" alt="Measured on agentmods" height="20"></a>Or the 80×15 button, for a site that already has a row of RSS and ATOM ones. Only the verdict fits; the numbers stay here.
<a href="https://agentmods.dev/skills/r2h1/my-book-skills/v01"><img src="https://agentmods.dev/badge/skills/r2h1/my-book-skills/v01.svg" alt="Reviewed on agentmods" width="80" height="20"></a>What it costs to keep this loaded
Counted locally with the o200k_base tokenizer, which is exact for GPT models; Claude uses its own tokenizer and its counts differ. Treat this as one consistent yardstick across the catalogue rather than a bill. Prices are per million input tokens.
| Model | Per session | Once invoked |
|---|---|---|
| Fable 5.1 | $0.00100 | $0.02018 |
| Opus 5 | $0.00050 | $0.01009 |
| Sonnet 5 | $0.00020 | $0.00404 |
| Haiku 4.5 | $0.00010 | $0.00202 |
Grade A, and why
摆脱自我意识三步法 scanned grade A with 0 findings against 26 rules in 11 categories — prompt injection, anti-refusal, data exfiltration, privilege escalation, supply chain, agent snooping, system-prompt leakage, SSRF and excessive agency — measured 11d ago.
A static scan of the body, not an audit. Every finding is printed with the line that produced it so you can judge whether it matters here. A mod is markdown that instructs an agent; that is exactly why what it instructs is worth reading.
Nothing flagged
None of the 26 patterns this scan looks for appear in this file: no shell pipes, no recursive deletes, no credential paths, no hidden text, no instruction-override or anti-refusal phrasing, no agent-config snooping. That is not a guarantee, it is the absence of the things that are checkable.
How it starts
The opening of the file, as written. The whole thing — 141 lines — stays where its author put it; the contents beside it link to each section on GitHub.
摆脱自我意识三步法
R — 原文
"大多数人为了保护自我，一辈子都在用各种防御机制抵制陌生的信息。如果不摆脱你的自我意识，你就不可能有任何进步。这也是大多数聪明的人从一定的年龄开始就只会'责怪别人'，永远也不会进步的原因。"
— 金承焕, 第二章
I — 方法论骨架
自我意识是人保护自尊的本能防御机制，但过度时它会阻止一切成长。当接收到与自己现有认知不符的信息时，自我意识自动启动：贬低信息源、找借口推脱、伪装清高。这个方法论的核心是一个三步骤循环：
- 探索 — 察觉到自己的情绪变化（嫉妒、反感、不屑），追问"这个情绪从何而来？"
- 认可 — 客观审视原因，该承认的承认（"我嫉妒她的成功""我确实不懂这个领域"）
- 转换 — 将防御模式切换为学习模式（"我能从中学到什么？""我需要提高什么？"）
关键洞察：自我意识不会消失，但可以被识别和绕开。你不是要"消灭自我"，而是要在它启动防御时及时发现并手动切换模式。
A1 — 书中的应用
案例 1: 智英放弃设计自尊心
- 问题: 20多岁的设计师智英，对设计有自信但多年未获收益，陷入"设计自尊心"的陷阱
- 方法论的使用: 作者建议她"摆脱自我意识"——放弃"我是艺术家"的身份执念，先做LOGO生意赚钱
- 结论: 智英起初受打击不愿承认，但最终接受现实
- 结果: 打造了月均净收入3000万韩元以上的企业，拥有15名以上员工
案例 2: 姣媛从嫉妒到学习
- 问题: 33岁的姣媛嫉妒26岁的女企业家智慧，怀疑对方夸大收入，导致聚会解散
- 方法论的使用: 作者点醒她这是自我意识作祟，她承认嫉妒后发长短信向智慧道歉
- 结论: 从防御模式切换到学习模式
- 结果: 两人成为至亲，姣媛学到智慧的优点，成为月入6000万韩元的企业家
案例 3: 首尔大学A的自我意识悲剧
- 问题: 首尔大学毕业生A无法接受成绩中下游，归因于"同学家境好""不公平"
- 方法论的使用: 从未使用——他持续用自我意识防御，拒绝承认自身不足
- 结论: 反面案例——不摆脱自我意识的后果
- 结果: 生意失败、人脉枯竭，只能重复强调自己是首尔大学出身
A2 — 触发场景
用户会在什么情境下需要这个 skill?
- 别人介绍一个新方法/新机会时，第一反应是找理由否定
- 看到别人成功时感到嫉妒、不屑或想"找黑点"
- 失败后立刻想辩解或找替罪羊
语言信号
- "他不过是运气好/有背景"
- "这些我都知道"
- "我干过，这个不行"
- "这不是我的问题，是因为……"
- "钱不重要/价值比钱重要"（回避赚钱话题）
与相邻 skill 的区分
- 与
Kluge识别与对抗法的区别: 自我意识是"身份层面的防御"（不想承认自己需要改变），Kluge是"本能层面的误指挥"（进化遗留的恐惧/偏见）。前者处理"面子"，后者处理"本能"
E — 可执行步骤
当 skill 被激活后，agent 应按以下步骤执行:
-
探索 — 定位情绪来源
- 引导用户描述具体情境："当听到/看到什么时，你产生了什么感觉？"
- 帮助用户区分"事实"和"情绪反应"：这件事本身是什么，你的感受又是什么
- 完成标准: 用户能说清"我对XX感到嫉妒/反感/不屑"
-
认可 — 客观承认现实
- 引导问："抛开情绪，对方说的话/做的事中，有没有哪怕一部分是事实？"
- 帮助用户承认具体需要承认的事情（能力不足、认知有限、嫉妒等）
- 完成标准: 用户能用"我承认……"句式说出一句客观事实
- 判停条件: 如果用户持续否认且情绪激烈，说明防御机制过强，回到步骤1加深探索
-
转换 — 制定学习行动
- 引导问："从这个情境中，我能学到什么？我需要提高什么？"
- 帮用户制定一个最小的学习行动（读一篇文章、尝试一个新方法）
- 完成标准: 用户确定了一个具体的下一步行动
B — 边界
不要在以下情况使用此 skill
- 用户正在经历严重的情绪危机或心理创伤——此时需要的是支持而非认知重构
- 用户已经被长期PUA或处于虐待关系——"承认自己不足"可能被滥用为自我归咎
- 用户的需求只是信息查询——不需要进行心理干预
作者在书中警告的失败模式
- "自我意识僵尸"：防御机制完全固化，变成永远在否定一切的老顽固——键盘侠、习惯性贬低成功人士（ce19）
- 用"我干过，我知道"的一两次负面经验否定整类事物（ce11）
- 找替罪羊代替自我反思，错失从错误中学习的机会（ce04）
What this file has done since we first saw it
Hashed on every crawl. A supply-chain change to an agent config is a question of when, not whether, so the history is kept rather than the latest state alone.
- 11d ago First seen · 141 lines · 100 tokens per session scan A 841346aa583f
摆脱自我意识三步法 is a skill published in the GitHub repository R2h1/my-book-skills (2 stars, last pushed 26d ago), licensed MIT. It adds 100 tokens to every session and 2,018 once invoked, about $0.0005 per session on Opus 5. A static security scan graded it A with 0 findings. No closer match exists in the catalogue, so it is treated as the original; first seen 2026-08-31.
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