5个科学工具让大脑爱上做困难的事｜神经科学
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | you can train your brain to love doing hard things | 你可以训练你的大脑 爱做艰难的事情 |
| 0:03 | and to crave discipline | 和渴望纪律 |
| 0:05 | because discipline is not a personality trait. | 因为纪律不是一个个性特征。 |
| 0:08 | It is a behavior and behavior is trainable. | 它是一种行为 行为是训练。 |
| 0:11 | The problem is that modern life and society | 问题是现代生活和社会 |
| 0:14 | has gotten really good at giving your brain | 已经得到了真正的好 给你的大脑 |
| 0:16 | what it wants immediately. | 即时满足它的要求 |
| 0:18 | Our brains are being trained to avoid effort | 我们的大脑正在接受训练 以避免努力 |
| 0:22 | because our brains have learned that effort isn't required | 因为我们的大脑已经学会了 不需要努力 |
| 0:25 | to get reward, to get dopamine, right? | 得到奖励,多巴胺,对不对? |
展开字幕全文（495 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | you can train your brain to love doing hard things | 你可以训练你的大脑 爱做艰难的事情 |
| 2 | and to crave discipline | 和渴望纪律 |
| 3 | because discipline is not a personality trait. | 因为纪律不是一个个性特征。 |
| 4 | It is a behavior and behavior is trainable. | 它是一种行为 行为是训练。 |
| 5 | The problem is that modern life and society | 问题是现代生活和社会 |
| 6 | has gotten really good at giving your brain | 已经得到了真正的好 给你的大脑 |
| 7 | what it wants immediately. | 即时满足它的要求 |
| 8 | Our brains are being trained to avoid effort | 我们的大脑正在接受训练 以避免努力 |
| 9 | because our brains have learned that effort isn't required | 因为我们的大脑已经学会了 不需要努力 |
| 10 | to get reward, to get dopamine, right? | 得到奖励,多巴胺,对不对? |
| 11 | Because cheap dopamine is available everywhere now. | 因为便宜的多巴胺现在到处都是 |
| 12 | And this is great, this is cool, this is fun, | 这是伟大的, 这很酷, 这很有趣, |
| 13 | except for the fact that the things that you really want | 除了你真正想要的东西 |
| 14 | lie on the other side of discomfort. | 躺在不适的另一边 |
| 15 | So in this video, I wanna tell you exactly | 所以在这段录像里 我想告诉你 |
| 16 | how you can train your brain | 如何训练你的大脑 |
| 17 | to actually love being disciplined. | 真正喜欢被约束 |
| 18 | And if you're new here, hi, I'm Emily. | 如果你是新来的 嗨 我是艾米莉 |
| 19 | I am a trained neuroscientist. | 我是受过训练的神经科学家 |
| 20 | I've got two degrees in neuroscience | 我神经科学有两个学位 |
| 21 | as well as many years of research experience in the lab. | 以及实验室多年的研究经验. |
| 22 | I am now a coach to people in over 55 countries | 我现在是55个以上国家的教练 |
| 23 | all over the world, helping them to rewire their brain, | 帮助他们重整大脑 |
| 24 | level up and live their best life. | 提高水平,过上他们最好的生活。 |
| 25 | And I'm here to help you do exactly the same. | 我是来帮你的 |
| 26 | The truth is that your brain adapts | 事实是,你的大脑适应 |
| 27 | to what you repeatedly ask of it. | 对你反复要求它。 |
| 28 | It gets better at what you practice every day. | 你每天的练习会更好 |
| 29 | So if you are constantly choosing the easy thing, | 所以如果你总是选择容易的事 |
| 30 | overdoing the hard thing, | 过度地做艰难的事情, |
| 31 | if you are constantly taking the elevator | 如果你一直坐电梯 |
| 32 | rather than taking the stairs is a good analogy, right? | 而不是走楼梯 是一个很好的类比,对不对? |
| 33 | Then your brain is learning to always take the easy way out. | 然后,你的大脑正在学习 总是采取轻松的出路。 |
| 34 | And so when you get to the point | 所以当你说到重点 |
| 35 | where you wanna actually achieve something | 在那里你真正想要实现的东西 |
| 36 | or go after something or build a big life, | 或去追寻某事 或建立大生活, |
| 37 | your brain has spent so long practicing doing the easy thing | 你的大脑花了这么长时间练习 做容易的事 |
| 38 | but asking it to do the hard thing | 但要求它做艰难的事情 |
| 39 | is sort of like asking it to do something | 就像要求它做点什么 |
| 40 | that it's literally never done before. | 从来没有做过 |
| 41 | Of course, it's gonna be better at doing the thing | 当然,它会更好做的东西 |
| 42 | that it's always practiced, right? | 它总是练习,对不对? |
| 43 | And then you've got the fact that immediate rewards | 然后你就有了立即的回报 |
| 44 | compete with delayed reward, right? | 与延迟的奖励竞争,对不对? |
| 45 | A lot of the things that are actually really going | 很多事情,其实是真的 |
| 46 | to make us fulfilled in life are delayed rewards. | 使我们在生活中得到满足 是延迟的回报。 |
| 47 | They are things that happen over time, | 它们是随时间而发生的事情, |
| 48 | like getting healthier, building your dream body, | 就像更健康 建立你梦中的身体 |
| 49 | or building a relationship, or building a platform, | 或建立关系,或建立平台, |
| 50 | building an audience, building a business, | 建立观众, 建设企业, |
| 51 | whatever it is that you wanna do, | 无论你想做什么 |
| 52 | a lot of those things are going to require time and effort | 这些事情需要时间和精力 |
| 53 | before you see results. | 在你看到结果之前 |
| 54 | And that's great, except for the fact | 这很好,除了事实 |
| 55 | that immediate rewards actually compete | 即时奖励实际上竞争 |
| 56 | with delayed rewards. | 和延迟的奖励。 |
| 57 | And when you're constantly giving yourself | 当你不断奉献自己时 |
| 58 | quick, cheap dopamine hits, it's like snacking all day long. | 快速,便宜的多巴胺点击, 这就像小吃一整天。 |
| 59 | You're not gonna have a real appetite | 你不会有真正的胃口 |
| 60 | for eating your dinner when you've snacked all day long. | 整天吃晚饭 |
| 61 | You're just not as hungry. | 你只是没有那么饿。 |
| 62 | And that's a great analogy for the way that the brain feels | 这是一个伟大的类比 对于大脑的感觉 |
| 63 | when you're constantly giving it dopamine, | 当你不断给它多巴胺, |
| 64 | constantly giving it immediate rewards. | 不断地给予它立即的回报。 |
| 65 | It's not as hungry. | 不如饥渴. |
| 66 | It's not gonna motivate you as much to go after | 它不会激励你去追逐 |
| 67 | and to do the hard thing because why wouldn't? | 并做艰难的事情 因为为什么不呢? |
| 68 | And then there's the last piece of the puzzle here, | 还有最后一个谜题 |
| 69 | which is that effort has a cost, | 这需要付出代价, |
| 70 | which I'm sure you are fully aware of, right? | 我敢肯定,你完全知道,对不对? |
| 71 | Every time you think about putting in effort | 每次你想努力的时候 |
| 72 | or completing a task or doing something, | 或完成任务或做点什么, |
| 73 | your brain weighs how much effort or how much cost | 你的大脑能权衡付出多少努力或付出多少代价 |
| 74 | it's going to take versus how much reward | 这需要多少奖励 |
| 75 | you're going to get from doing that. | 你会得到 从做到这一点。 |
| 76 | And the thing is, is with delayed rewards | 问题是 报酬延迟 |
| 77 | and things that are gonna take you a long time to do, | 以及需要你长时间做的事情 |
| 78 | the brain has trouble really valuing that as a reward. | 大脑很难真正 重视它作为奖励。 |
| 79 | And therefore it's not going to motivate you | 因此,它不会激励你 |
| 80 | as much to put in the effort. | 要付出多少努力 |
| 81 | And now you've got this effort that just feels | 而现在,你得到了这个努力,只是感觉 |
| 82 | like it's costing so much and it's so painful | 就像花了这么多钱,很痛苦 |
| 83 | and it's so difficult and your brain isn't motivating you | 这太困难了 你的大脑没有激励你 |
| 84 | to go to do it because you don't have | 去这样做 因为你没有 |
| 85 | a very clear outlined reward. | 一个非常明确的奖赏 |
| 86 | The other thing is that these are all fixable | 另一件事是,这些都是可以修复的 |
| 87 | and these are all systems that you can take advantage of, | 这些都是你能利用的系统, |
| 88 | which is exactly what I'm about to tell you how to do. | 这正是我要告诉你怎么做。 |
| 89 | Because when you get to the point in your reality | 因为当你在现实中达到目的 |
| 90 | where you have the ability to choose based on what you want | 在那里,你有能力 选择基于你想要的 |
| 91 | rather than what's gonna require the least effort, | 而不是什么 需要最少的努力, |
| 92 | that is where real freedom lies. | 这就是真正的自由所在。 |
| 93 | Because difficulty stops controlling your decisions. | 因为困难不再控制你的决定 |
| 94 | And when difficulty stops controlling your decisions, | 当困难停止控制你的决定时, |
| 95 | watch out world because you will be unstoppable. | 当心世界 因为你是无法阻挡的 |
| 96 | So how do we train our brains to love discipline? | 那么,我们如何训练我们的大脑 去爱纪律? |
| 97 | I'm gonna give you five of my favorite | 我要给你我最喜欢的五个 |
| 98 | neuroscience backed hacks to do this. | 神经科学支持黑客这样做。 |
| 99 | Number one is to reframe your mindset around discipline. | 第一是调整你的思维方式 |
| 100 | Discipline is an act of self love. | 纪律是一种自爱的行为. |
| 101 | It's also a nervous system regulation, | 这也是神经系统调节 |
| 102 | but really it's an act of self love. | 但其实这是自爱的表现 |
| 103 | And I have found that this reframe is so helpful | 我发现这次重塑很有帮助 |
| 104 | with my students and the people that I coach | 与我的学生和我所教的人 |
| 105 | because the message out there about discipline | 因为外面关于纪律的信息 |
| 106 | is really a lot of force, push, do, ignore your emotions, | 真的很大的力量, 推,做,忽略你的情绪, |
| 107 | ignore your energy and if that works for you, great. | 忽略你的能量 如果这对你有用 那就太好了 |
| 108 | But for me personally, as somebody who has been diagnosed | 但对于我个人来说 作为被诊断的人 |
| 109 | with ADHD, that feels very rigid. | 与ADHD, 那感觉非常僵硬。 |
| 110 | And I am a very creative spirit, free spirit. | 我是一个非常有创造力,自由的精神。 |
| 111 | And I know a lot of you listening probably are too. | 我知道你们中很多人听的也差不多 |
| 112 | And the idea of discipline just feels very like constricting | 而纪律的想法只是感觉非常 收缩 |
| 113 | and very just not free. | 和非常不免费。 |
| 114 | And so this reframe I've found to be so helpful for myself | 所以这次重塑... 我发现对我自己很有帮助 |
| 115 | and a lot of the people that I work with | 和很多我工作过的人 |
| 116 | to really unlock their discipline. | 真正解开他们的纪律。 |
| 117 | Discipline is self love. | 纪律就是自我爱 |
| 118 | It is looking out for future you. | 它正看着你的未来 |
| 119 | When I was back in my PhD, | 当我回到我的博士, |
| 120 | I was going to the grocery store once with my friend | 我和朋友去过杂货店 |
| 121 | and she had a mad sweet tooth. | 她有一个疯狂的甜牙。 |
| 122 | And she would always wanna buy all these sweets and stuff. | 她总想买这些甜品之类的东西 |
| 123 | And she'd be like, | 她会想, |
| 124 | I just don't understand how you are so disciplined. | 我只是不明白你怎么会这么有纪律 |
| 125 | And to me, it never felt like discipline. | 对我来说,它从来没有感觉 像纪律。 |
| 126 | Like she would ask like, how are you so disciplined? | 像她会问一样, 你怎么这么有纪律? |
| 127 | And to me, it never felt like discipline. | 对我来说,它从来没有感觉 像纪律。 |
| 128 | It was just looking out for future me. | 它只是为未来我着想 |
| 129 | It was looking out for future Emily. | 它在为未来的艾米莉着想 |
| 130 | Like what is future me going to appreciate | 就像未来我会感激 |
| 131 | that I do right now? | 我现在就这么做? |
| 132 | Because I know for this specific example | 因为我知道这个具体的例子 |
| 133 | that eating a bunch of sweets and eating junk food, | 吃一堆甜品和垃圾食品, |
| 134 | that makes me feel like trash. | 这让我觉得像垃圾。 |
| 135 | It makes me feel garbage. | 这让我觉得垃圾。 |
| 136 | I feel sluggish and just not good. | 我感觉很迟钝,只是不太好。 |
| 137 | Like mentally not good. | 就像精神上不好一样 |
| 138 | I learned the impact of nutrition on the brain long ago | 我早就学会了营养对大脑的影响 |
| 139 | because of my physical health and my mental health. | 因为我的身体健康和精神健康。 |
| 140 | And I just knew that the foods that I ate | 我只知道我吃的这些食物 |
| 141 | had a big impact on the way that I felt. | 对我的感觉产生了很大影响 |
| 142 | And so for me, it didn't feel like discipline. | 因此,对我来说, 它没有感觉像纪律。 |
| 143 | It just felt like looking out for future me. | 感觉就像在照顾未来我 |
| 144 | I had somebody that I was coaching once | 我曾经有个人当过教练 |
| 145 | who told me that they really struggled actually | 谁告诉我,他们真的挣扎 其实 |
| 146 | with their discipline of eating. | 他们的饮食纪律。 |
| 147 | They would always eat gluten, | 他们总是吃胡萝卜, |
| 148 | even though they are slightly allergic to it. | 即使他们有点过敏。 |
| 149 | They would eat it. | 他们会吃它。 |
| 150 | And I told them, I said, this might sound a little bit harsh, | 我告诉他们,我说, 这听起来有点苛刻, |
| 151 | but you need to love yourself more. | 但你需要更爱自己。 |
| 152 | Because if you really loved yourself, | 因为如果你真的爱自己 |
| 153 | like you would take care of yourself. | 就像你会照顾好自己一样 |
| 154 | Like would you give your friend food | 就像你会给你朋友吃的一样 |
| 155 | they were slightly allergic to? | 他们有点过敏? |
| 156 | No. | 没有 |
| 157 | And they were like, oh, well I can, | 他们就像,哦,我可以, |
| 158 | I know my limits at X, Y, Z. | 我知道我在X,Y,Z的极限。 |
| 159 | I'm like, would you say that to somebody that you loved? | 我很喜欢,你会说 你爱的人? |
| 160 | You'd be like, oh no, this is below your limit. | 你会觉得,哦,不,这是 低于你的极限。 |
| 161 | So you'll be fine. | 你会没事的 |
| 162 | No, you would want to take care of them. | 不,你会想照顾他们。 |
| 163 | You'd be like, no, you shouldn't eat that. | 你会喜欢,不,你不应该吃。 |
| 164 | Let me get you better food that you'll like better | 我帮你弄点更好吃的,你会喜欢的 |
| 165 | that doesn't have this thing | 没有这个东西 |
| 166 | that you're slightly allergic to. | 你有点过敏 |
| 167 | Or if your friend had this goal of building their dream body | 或者你的朋友有这个目标 建立他们的梦想的身体 |
| 168 | and getting really fit and healthy. | 变得非常健康 |
| 169 | And they were like, maybe I could get this. | 他们喜欢,也许我可以得到这个。 |
| 170 | I'm feeling stressed. | 我感觉压力很大 |
| 171 | I want to go get this ice cream. | 我想去拿这个冰淇淋。 |
| 172 | And you really love them | 你真的爱他们 |
| 173 | and you really want them to achieve their goal. | 你真的希望他们实现他们的目标 |
| 174 | Be like, hey, let's actually make a super easy, simple, | 像,嘿, 让我们真正使 一个超级简单,简单, |
| 175 | sugar-free or like low-cut, whatever healthy dessert at home. | 无糖或像低剪, 无论健康甜点在家里。 |
| 176 | You would show them love and support. | 你会显示他们的爱和支持。 |
| 177 | So show yourself the love and support | 所以,展示你的爱和支持 |
| 178 | to stick to the things that you say you want | 坚持你所说的一切 |
| 179 | and do the things that you say you're going to do. | 照你说的去做 |
| 180 | If your friend had a goal and a dream to build a business | 如果你朋友有个目标和一个梦想来建立企业 |
| 181 | and they were always making excuses | 他们总是找借口 |
| 182 | for why they couldn't build a business | 为什么他们不能建立企业 |
| 183 | and you really wanted to help them | 你真的想帮他们 |
| 184 | achieve their goal and dream. | 实现他们的目标和梦想。 |
| 185 | I know at least what I would do is I'd be like, | 我知道至少我会怎么做... |
| 186 | hey, I could see yourself sabotaging. | 嘿,我可以看见你破坏。 |
| 187 | Can I help you take the steps necessary | 需要帮忙吗? |
| 188 | to start your project, right? | 开始你的项目,对不对? |
| 189 | You want them to go and do it. | 你想让他们去做它。 |
| 190 | You love them. | 你爱他们。 |
| 191 | You support them. | 你支持他们。 |
| 192 | You want them to achieve their dreams. | 你想让他们实现梦想 |
| 193 | So show yourself that same self-love and respect. | 所以,显示自己 同样的自我爱和尊重。 |
| 194 | Respect yourself enough to do the thing | 尊重自己做这件事 |
| 195 | that is going to help you achieve | 这将帮助你实现 |
| 196 | whatever goal you want to achieve. | 你想达到的目标 |
| 197 | Being disciplined is looking out for future you. | 受到纪律约束就是照顾未来 |
| 198 | Number two, to train your brain to love, discipline, | 第二,训练你的大脑 爱,纪律, |
| 199 | to motivate you and crave doing hard things | 以激励你 并渴望做艰难的事情 |
| 200 | is to commit to your why. | 是为了致力于你的原因 |
| 201 | What will you achieve by doing this? | 你这样做会有什么成就? |
| 202 | Who will you be by doing this? | 你会是谁这样做? |
| 203 | Why do you want to do this thing? | 你为什么要这么做? |
| 204 | Why, what is your why? | 为什么,你为什么? |
| 205 | And this is really important | 这很重要 |
| 206 | because remember what I just said | 因为记住我刚才说的话 |
| 207 | about how when it's delayed reward, delayed gratification, | 当它延迟奖励,延迟满足, |
| 208 | a lot of time your brain, | 很多时候你的大脑, |
| 209 | it just doesn't have that big of a sense | 它只是没有那么大的感觉 |
| 210 | of reward available to it. | 以它获得的报酬。 |
| 211 | And so it measures that cost and that effort | 因此,它衡量成本和 努力 |
| 212 | more than the reward. | 比赏金还多 |
| 213 | And then you're not as motivated | 然后你没有那么积极 |
| 214 | because the reward is the long away. | 因为报酬是遥远的。 |
| 215 | Having a very, very solid and clear why | 拥有一个非常,非常坚实和清楚的原因 |
| 216 | will help to kind of counterbalance this. | 将帮助 某种平衡这一点。 |
| 217 | Having a clear purpose for why you want it | 有明确的目的,你为什么想要它 |
| 218 | and it's strong and it's emotional | 它的强壮和情感 |
| 219 | and it's really, really salient | 这真的很,真的很突出 |
| 220 | and emotionally driven to you, | 和情感驱使你, |
| 221 | that is going to help increase the perceived value | 这将帮助增加 感知值 |
| 222 | of the reward. | 赏金。 |
| 223 | And I actually like to make it a practice | 我其实也喜欢练习 |
| 224 | of reminding myself of this why frequently. | 提醒我为什么经常这样 |
| 225 | Reminding myself why it's so important. | 提醒自己为什么这么重要 |
| 226 | Any time I feel unmotivated, | 每当我觉得无动机, |
| 227 | any time I feel like I'm wanting to procrastinate | 每当我想拖延的时候 |
| 228 | or just wanting to be a little undisciplined, | 或者只是想有点失纪律 |
| 229 | why? | 为什么? |
| 230 | Go back and remind yourself, write it down. | 回去提醒自己,写下来 |
| 231 | I go back and I read over my why. | 我回去读我的原因 |
| 232 | I read over it when I'm feeling unmotivated | 我读了一遍,当我觉得没有动机 |
| 233 | or I'm feeling not as confident or whatever it is. | 或者我感觉没有信心或什么的 |
| 234 | I go back and I read my why. | 我回去读我的原因 |
| 235 | Why do I want to do this? | 我为什么要这么做? |
| 236 | Why am I doing this? | 我为什么要这么做? |
| 237 | And I remind myself, and as long as it's a good why, | 我提醒自己 只要这是个好理由 |
| 238 | you really actually, this is your real why, | 你真的,这是你真正的原因, |
| 239 | you really care about it, it will motivate you. | 你真的很关心它, 它会激励你。 |
| 240 | And when the reason that you are doing something | 当你做一些事情的原因 |
| 241 | is bigger than you or at least like heartfelt and driven, | 比你大,或至少像 心和驱动, |
| 242 | you don't have to rely on motivation so much | 你不必那么依赖动机 |
| 243 | because purpose is inherently motivating. | 因为目的本来就是激励性的 |
| 244 | Like purpose will get you up | 像目的会让你起来 |
| 245 | when you don't have the energy or the motivation. | 当你没有精力或动力的时候 |
| 246 | Purpose is so important. | 目的如此重要。 |
| 247 | So have a very clear purpose | 所以有一个非常明确的目的 |
| 248 | for why you want to be disciplined. | 你为何要受纪律处分? |
| 249 | Solution number three is where we get deep | 三号解决方案是我们深入的地方 |
| 250 | into the neuroscience. | 进入神经科学。 |
| 251 | And this is where you actually begin to train your brain | 这就是你开始训练你的大脑的地方 |
| 252 | to love doing the hard things | 爱做艰难的事情 |
| 253 | and they will stop feeling so hard. | 他们就会不再觉得很痛苦 |
| 254 | Reward the process. | 奖励过程. |
| 255 | Reward the failures. | 报答失败者. |
| 256 | Reward the attempts. | 奖励尝试。 |
| 257 | Reward the effort. | 酬劳功德. |
| 258 | Reward it. | 报恩曰. |
| 259 | Stop waiting to feel the reward, to feel good | 别再等了,要感受回报,要感觉好 |
| 260 | for when you achieve it, for when you hit the goal weight, | 因为当你达到它, 当你击中球门重量, |
| 261 | for when you build the business. | 当你建立企业。 |
| 262 | Stop waiting for the certain metric, | 别再等那个指标了 |
| 263 | for the certain outcome and reward the process. | 对某种结果给予奖励。 |
| 264 | Reward the hard work. | 酬劳苦行. |
| 265 | I'm sitting here right now | 我现在坐在这里 |
| 266 | and I told myself that I was going to batch record | 我告诉自己,我要去批量唱片 |
| 267 | my long form content right now. | 我长长的形而上学 |
| 268 | I'm like, you know what? | 我觉得,你知道吗? |
| 269 | I'm gonna do a bunch of episodes in one day | 我要在一天之内拍几集 |
| 270 | so that I can have more time to focus on other things | 这样我就可以有更多的时间 专注于其他的事情 |
| 271 | so that I can have monomaniacal focus | 这样我就能有单一的焦点 |
| 272 | because something that actually really fulfills me | 因为真正满足我的东西 |
| 273 | and makes me feel like my best self | 让我觉得自己是最棒的 |
| 274 | is being able to focus on one thing. | 能够专注于一件事 |
| 275 | I'm not the greatest at task switching. | 我不是最擅长的任务转换。 |
| 276 | I do have ADHD and knowing that, being aware of that, | 我确实有ADHD 并且知道这一点,意识到这一点, |
| 277 | I have redesigned my calendar | 我重新设计了我的日历 |
| 278 | so that I don't have to task switch | 那样我就可以不用调换任务了 |
| 279 | so that I can go all in and get into flow | 这样我就可以全程进入 并进入流动 |
| 280 | because actually flow requires that you focus on one thing. | 因为实际上流动需要你专注于一件事。 |
| 281 | So I'm like, actually it's better and easier to get into flow | 所以我喜欢,实际上 它更好和更容易进入流量 |
| 282 | by batch recording and doing it all at once, et cetera. | 分批录制,然后立即完成,等等。 |
| 283 | I have told myself that I'm going to have | 我已经告诉自己,我会有 |
| 284 | a dinner celebration if I do this, when I do this | 晚餐庆祝,如果我这样做, 当我这样做 |
| 285 | and I'm doing that and I'm rewarding the process. | 我这样做,我奖励这个过程。 |
| 286 | This has nothing to do with the outcome, | 这和结果无关 |
| 287 | with how this video does, with how many people see it. | 和多少人看到它。 |
| 288 | It just literally doesn't matter. | 它只是字面上没关系。 |
| 289 | I am rewarding the process. | 我奖励这个过程。 |
| 290 | I'm rewarding myself for the fact that I showed up | 我因自己出现而得到回报 |
| 291 | and I'm doing the thing that I said I was going to do. | 我在做我说过要做的事 |
| 292 | Reward that. | 报应. |
| 293 | I actually, when I fall off of my morning routine sometimes, | 其实,当我从我早上的例行公事中掉下来时, |
| 294 | I will begin to reward myself for doing the morning routine. | 我会开始奖励自己 做早上的例行公事。 |
| 295 | And what that looks like is for me, | 而对我来说, |
| 296 | what really is rewarding for me personally | 真正奖励我个人的东西 |
| 297 | is not necessarily material things. | 不一定是物质的东西。 |
| 298 | It's actually like celebration and celebrating myself. | 这就像庆祝和庆祝自己。 |
| 299 | So I literally go in the mirror and play a song | 所以我从字面上走到镜子里 演奏一首歌 |
| 300 | and just like hype myself up for doing it. | 并且就像自吹自擂一样 |
| 301 | So figure out what is rewarding to you. | 想想什么对你有好处 |
| 302 | It might be a matcha and the size of the thing | 可能是火柴和东西的大小 |
| 303 | that you completed right. | 你完成的权利。 |
| 304 | Like if it's a giant project, | 就像如果这是一个巨大的项目, |
| 305 | then of course bigger celebration. | 那当然是更大的庆祝 |
| 306 | But if it's doing the morning routine, | 但如果它在做早上的例行公事的话 |
| 307 | maybe it's something smaller like saving your matcha | 也许它比救火柴还小 |
| 308 | or your coffee for after you complete it. | 或喝完咖啡后喝的 |
| 309 | Again, the rewards are up to you. | 再说一遍,奖励由你决定 |
| 310 | Figure out what is actually rewarding to you, | 找出什么是真正的奖励你, |
| 311 | what is meaningful and motivating to you and then do that. | 是什么对你有意义和激励 然后这样做。 |
| 312 | Because your dog doesn't learn to sit for free. | 因为你的狗不会免费坐着 |
| 313 | You have to give your dog, | 你必须把你的狗, |
| 314 | I'm saying this in every single video, but it's true. | 我在每个视频里都这么说,但这是真的. |
| 315 | Because your dog doesn't learn to sit for free. | 因为你的狗不会免费坐着 |
| 316 | You gotta give your dog a treat in order for it to learn. | 你得好好招待你的狗才能学会 |
| 317 | So if you want your brain to learn to do hard things | 所以,如果你想要你的大脑 学习做艰难的事情 |
| 318 | and for it to start to feel easy and just wired it in, | 让它开始觉得轻松 并把它接进来 |
| 319 | dopamine drives neuroplasticity. | 多巴胺驱动神经弹性. |
| 320 | So literally reward yourself for putting in the effort. | 所以从字面上奖励你的努力。 |
| 321 | Reward yourself for failing. | 奖励自己失败。 |
| 322 | Like I like to set a quota to fail a certain number of times | 就像我喜欢设定一个配额 以失败一段时间 |
| 323 | to do the hard things, right? | 做艰难的事情,对不对? |
| 324 | So they don't feel so hard or so scary. | 所以他们不会觉得这么难或那么可怕。 |
| 325 | Reward the process and it will begin to feel a lot easier. | 奖励这个过程,它会开始感觉容易得多。 |
| 326 | You can also reward the process | 也可以奖励 |
| 327 | by simply making the tasks more fun too. | 也只是让任务更有趣 |
| 328 | It doesn't have to be afterward. | 不须后事. |
| 329 | It can be during. | 它可以是期间。 |
| 330 | When we are thinking of this cost and effort in the brain | 当我们想到这个代价和大脑的努力 |
| 331 | versus the reward we're gonna get, | 与我们得到的奖励相对 |
| 332 | I like to imagine climbing up a mountain, right? | 我喜欢爬山,对吧? |
| 333 | Like getting to the top of the mountain is a reward. | 如登山顶是报恩. |
| 334 | Well, you can make the effort | 你可以尽力 |
| 335 | inherently more rewarding as well by making it more fun | 内在的奖励 以及使它更有趣 |
| 336 | or doing it with somebody that you love, right? | 或者和你爱的人一起做 对吧? |
| 337 | Playing some music, whatever it is. | 演奏一些音乐,不管它是什么。 |
| 338 | Practice choosing the difficult thing. | 练习选择困难的东西。 |
| 339 | When I first went to undergrad, my first year, | 当我第一次去本科, 我的第一年, |
| 340 | I lived in a dorm and I was on the fourth floor. | 我住在宿舍,我在四楼。 |
| 341 | And I remember, I have no idea why I did this genuinely. | 我记得,我不知道我为什么要这么做 |
| 342 | I can't tell you why I did this, | 我不能告诉你为什么我这样做, |
| 343 | but I remember making a promise to myself when I moved in. | 但我记得我搬进来时 对自己做了一个承诺 |
| 344 | I said, I'm gonna take the stairs every single time | 我说,我每次都要走楼梯 |
| 345 | unless I am coming home from a party late at night | 除非我半夜从派对回家 |
| 346 | and it would be dangerous for me to take the stairs. | 我走楼梯很危险 |
| 347 | I am taking the stairs and I did. | 我走楼梯,我做到了。 |
| 348 | Didn't matter if I was wearing a heavy backpack | 我穿重背包也没关系 |
| 349 | with my water bottle, didn't matter. | 与我的水瓶, 没关系。 |
| 350 | I took the stairs every single time, four flights of stairs. | 我每次都走楼梯 四层楼梯 |
| 351 | Now that's not a ton, four flights, | 现在这不是一吨, 四航班, |
| 352 | but it was really the practice of choosing | 但其实是选择 |
| 353 | the slightly more difficult thing. | 更困难的事 |
| 354 | Cause yeah, I could have taken the elevator every time, | 因为每次我都可以坐电梯 |
| 355 | but I didn't, I wanted to take the stairs. | 但我没有,我想走楼梯。 |
| 356 | I think it was like a fitness thing. | 我觉得这就像一个健身的东西。 |
| 357 | I think I wanted to like be more fit, you know? | 我觉得我想更适合,你知道吗? |
| 358 | Like it's like a little mini stair master session | 就像迷你楼梯主课一样 |
| 359 | every time you do it. | 每次你这样做。 |
| 360 | But the practice of every single time | 但每次的实践 |
| 361 | choosing to do the slightly more difficult thing, | 选择做比较困难的事 |
| 362 | it familiarized my brain with doing | 它使我的大脑熟悉 |
| 363 | the more difficult thing. | 更难的事情。 |
| 364 | I remember when I graduated from grad school | 我记得我毕业的时候 |
| 365 | and I moved across the country to Miami beach | 我搬到迈阿密海滩 |
| 366 | and I had this piece of furniture that I needed built. | 我有一块我需要的家具 |
| 367 | And I could have hired a task rabbit or whatever to do it. | 我本可以雇个小兔子来做 |
| 368 | I could have asked somebody else to help me to do it. | 我本可以请别人帮我的 |
| 369 | I actually had a guy friend at the time ask me, | 当时我有个朋友问我 |
| 370 | like, why didn't you ask me to help? | 你怎么不叫我帮忙? |
| 371 | And I said, because trying builds character. | 我说,因为尝试建立性格。 |
| 372 | And I did it myself and he was like, | 我自己做的,他就说 |
| 373 | well, I don't know if it actually builds character | 我不知道它是否真的造就了个性 |
| 374 | cause he just said. | 因为他刚才说。 |
| 375 | But anyway, my point is that I did it. | 但总之,我想说的是 我做到了。 |
| 376 | I tried, I put in the effort because I knew | 我试过,我努力是因为我知道 |
| 377 | that that would build character and it does. | 那会建立性格,它会。 |
| 378 | Remember what I said. | 记住我说过的话 |
| 379 | If you are constantly choosing the easy way out, | 如果你总是在选择轻松的出路 |
| 380 | always choosing the more comfortable thing, | 总是选择更舒服的东西, |
| 381 | getting your groceries delivered, | 得到你的杂货, |
| 382 | door dashing, scrolling, like your brain | 门破碎,卷轴,像你的大脑 |
| 383 | is getting really good at doing the easier thing. | 越来越擅长做更容易的事了 |
| 384 | So when the opportunity presents itself, | 所以,当机会出现的时候, |
| 385 | do the more difficult thing every once in a while. | 偶尔做更难的事 |
| 386 | This doesn't mean that you have to friction max | 这并不意味着你必须摩擦最大 |
| 387 | your entire life and always make your life more difficult. | 你的一生 总是让你的生活更加艰难 |
| 388 | That is not at all what I'm saying. | 我不是这个意思 |
| 389 | But making it a habit of choosing the slightly | 但让它成为一种习惯 选择略微 |
| 390 | more difficult thing where you can | 更困难的事情,你可以 |
| 391 | actually starts to rewire your identity. | 实际上开始重新连接你的身份。 |
| 392 | And so give yourself the opportunity to practice that | 所以给自己一个练习的机会 |
| 393 | on low stakes circumstances. | 低赌注的情况。 |
| 394 | So that when the higher stakes circumstances come along, | 因此,当更高的利害关系出现时, |
| 395 | like building your business or building a platform | 比如建你的企业或者建一个平台 |
| 396 | or going and asking somebody out or going on a date, | 或去约某人出去或约会, |
| 397 | you choose the more difficult thing in those situations | 在那种情况下你选择比较困难的事情 |
| 398 | when it actually matters. | 当它真正重要的时候 |
| 399 | So start where it doesn't really matter that much | 所以在不重要的地方开始吧 |
| 400 | to familiarize your brain with doing the more difficult | 让你的大脑熟悉做更困难的事 |
| 401 | thing and it will pay off in the long run. | 事情,它会得到回报 在长期。 |
| 402 | And number five is to practice imperfectionism. | 第五是实践不完美主义。 |
| 403 | Give yourself grace in this process. | 在此过程中给自己以优雅. |
| 404 | If you oversleep your alarm, don't beat yourself up | 如果你睡过头了,别打自己 |
| 405 | and tell yourself how much you suck. | 告诉自己你有多烂 |
| 406 | No, like give yourself grace. | 不,像给自己恩典。 |
| 407 | Forgive yourself for when you aren't disciplined, | 原谅你自己 当你没有纪律, |
| 408 | for when you don't do the difficult thing, | 因为当你不做困难的事情, |
| 409 | when you fall off your routine. | 当你离开你的常规。 |
| 410 | Forgive yourself and move forward. | 请原谅自己,向前走 |
| 411 | And this is really, really, really important, | 这真的很,真的很,真的很重要, |
| 412 | especially if you are trying to achieve a really big goal | 特别是如果你想要实现一个真正的大目标 |
| 413 | that's requiring you to step outside of your comfort zone. | 这需要你走出你的舒适地带。 |
| 414 | Not everything that you do is going to be perfect. | 并不是你所做的一切都会完美无缺 |
| 415 | So allow it to be imperfect. | 所以让它不完美 |
| 416 | When I was starting my business, | 当我开始我的生意, |
| 417 | I remember when I first ever built my program | 我记得我第一次建立我的节目 |
| 418 | and my 12 week course and program | 和我的12周课程和节目 |
| 419 | and community and everything. | 以及社区和一切。 |
| 420 | And I remember calling my brother and talking to him about it. | 我记得我打电话给我弟弟 和他谈过这件事 |
| 421 | And I was like, do you think it's good? | 我当时想,你觉得很好吗? |
| 422 | And he said to me, Adam, you're not gonna have any idea | 他对我说,亚当,你不会知道 |
| 423 | if it's good until you do it, | 如果你在做之前还不错的话 |
| 424 | until you get people through your program | 直到你让别人通过你的程序 |
| 425 | and get their feedback and see. | 并获得他们的反馈和看到。 |
| 426 | So stop expecting yourself to get it perfect | 所以别指望自己会完美无缺 |
| 427 | in the beginning, | 一开始, |
| 428 | especially when you are trying to build the muscle | 特别是当你试图建立肌肉时 |
| 429 | of being disciplined. | 被纪律处分。 |
| 430 | I have experienced this firsthand, | 我亲身经历过这个 |
| 431 | like beating yourself up for falling off | 喜欢打自己 掉下来 |
| 432 | when you don't do it, | 当你不这样做, |
| 433 | that only drains your energy and keeps you from doing it. | 这只会消耗你的能量 并阻止你这样做。 |
| 434 | So don't shame yourself for not being perfect. | 所以不要因为不完美而丢脸 |
| 435 | Reward yourself when you do the hard thing, | 当你做艰难的事时,奖励自己 |
| 436 | when you choose effort, when you stick to the plan. | 当你选择努力, 当你坚持计划。 |
| 437 | And I'm actually gonna give you a little bonus tip right now | 我现在会给你一点小费 |
| 438 | that I wasn't planning on sharing, | 我没有计划分享, |
| 439 | but it's coming to me, it's coming through | 但是,它来了,它来了 |
| 440 | and I feel like I need to say it. | 我觉得我需要说出来。 |
| 441 | And this fits straight into the manifestation blueprint | 这直接融入了表现蓝图 |
| 442 | that I talk about in my live free master classes. | 我在现场免费主课里讲的 |
| 443 | This fits directly into it. | 这直接适合它。 |
| 444 | But when you get really clear | 但当你真的明白 |
| 445 | on who the version of you who has it all is, | 你们究竟是谁呢? |
| 446 | like who is the version of you living at your next level? | 就像你下一个层次的版本是谁? |
| 447 | What do they do? | 他们做什么的? |
| 448 | What are their habits like? | 他们的习惯是什么? |
| 449 | What are their behaviors like? | 他们的行为如何? |
| 450 | What does discipline mean to them? | 纪律对他们意味着什么? |
| 451 | Get clear on that. | 说清楚了 |
| 452 | Maybe there are four boring reps. | 也许有四个无聊的代表 |
| 453 | And I have found that success and getting results, | 我发现成功和结果, |
| 454 | it's not always about doing like extraordinary things. | 它并不总是做 像不寻常的事情。 |
| 455 | It's about just doing the boring things over and over, right? | 它只是做无聊的事情 一遍又一遍,对不对? |
| 456 | And so figure out what those boring things are | 所以找出这些无聊的东西是什么 |
| 457 | that that next level version of you does | 您的下一关版本 |
| 458 | that you're not doing right now. | 你现在不是在做 |
| 459 | Get clear on those. | 把这些弄清楚 |
| 460 | That's how you get clear on like what are the tasks | 这就是你如何明白 像什么是任务 |
| 461 | that you even need to be disciplined about. | 你甚至需要 纪律。 |
| 462 | And then reward yourself for doing them. | 然后奖励自己做这些。 |
| 463 | Reward the process. | 奖励过程. |
| 464 | Do that and you will be unstoppable | 这样做你就会无法阻挡 |
| 465 | because then you have your why too. | 因为你也有你的原因 |
| 466 | Like, why am I even doing it? | 我为什么要这么做? |
| 467 | Why am I doing these boring reps? | 我为什么要做这些无聊的代表? |
| 468 | Why am I rewarding myself? | 为什么我要奖励自己? |
| 469 | Because you're trying to become | 因为你想成为 |
| 470 | the next level version of you. | 您的下一个关卡版本。 |
| 471 | So if you actually want to come to my live free class | 所以,如果你真的想 来我的活免费班 |
| 472 | where I break down the entire blueprint | 我打破了整个蓝图 |
| 473 | for becoming the next level version of you, | 成为你的下一个关卡版本, |
| 474 | reprogramming your subconscious mind | 重新编程你的潜意识 |
| 475 | and learning the neuroscience of manifestation, | 学习表现的神经科学, |
| 476 | then check the link in the description below | 然后检查下面描述中的链接 |
| 477 | because you can use that link to RSVP, | 因为你可以使用该链接到RSVP, |
| 478 | save your seat in my live free class. | 保留你在我的自由课上的座位 |
| 479 | You're definitely gonna wanna do that and be there. | 你绝对会想这样做 并在那里。 |
| 480 | And I am also going on tour very soon. | 我很快也会去巡回演出 |
| 481 | I'm gonna go on a live in-person tour. | 我要亲自现场巡演 |
| 482 | So if you wanna come see me on tour, | 所以,如果你想来看我巡演, |
| 483 | click the link to RSVP for your city | 单击您城市的RSVP链接 |
| 484 | because that's actually how we're going to be deciding | 因为这就是我们如何决定 |
| 485 | which cities to go to when I go on tour. | 当我去旅游时,哪些城市可以去。 |
| 486 | Thank you so much for watching. | 谢谢你的观看 |
| 487 | Thank you so much for being here. | 谢谢你能来 |
| 488 | I'm sending you so much love. | 我寄给你这么多的爱。 |
| 489 | I believe in you. | 我相信你们 |
| 490 | I'm rooting for you. | 我为汝为根. |
| 491 | You've got this. | 你得到了这个。 |
| 492 | Go have an absolutely amazing day. | 玩得开心点 |
| 493 | Go kill it and reward yourself for trying. | 去杀了它 并奖励自己尝试。 |
| 494 | I'll see you soon. | 后见. |
| 495 | Bye. | 再见。 |
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