TED演讲：克服拖延习惯的四种有效方法
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:04 | Summer break has ended for many of us and you are back at work or at school and have many goals you want to accomplish. | 暑假对我们许多人来说都结束了,你们回到了工作或学校,有你们想要实现的许多目标。 |
| 0:12 | This might be a time of motivation or struggle. | 这可能是一个动机或斗争的时期。 |
| 0:15 | You find yourself having trouble doing your work, exercising and eating healthily. | 你发现自己在工作、锻炼和健康地吃东西方面有困难。 |
| 0:20 | So you blame yourself for not having more willpower or for procrastinating too much. | 所以你责怪自己 没有更多的意志力 或拖延太多。 |
| 0:26 | According to behavioral science, you can stop worrying about your willpower and quit calling yourself procrastinator. | 根据行为科学,你可以不再担心你的意志力,不再自称是拖延者. |
| 0:33 | To stay motivated, you need to change your circumstances and outlook, not your personality. | 为了保持积极性,你需要改变你的处境和观点,而不是你的个性. |
| 0:40 | 我是Ayelet Fischbeck 芝加哥大学的行为科学家 | |
| 0:44 | I've been studying what it takes to be successful in God's pursuit for over 20 years. | 我在上帝的追逐中 学习了20多年 |
| 0:50 | As an academic, a parent and an immigrant, I've also struggled with motivation myself. | 作为一名学者,父母和移民,我本人也为动机而挣扎. |
| 0:56 | Let me offer a few interventions that can increase your productivity at work, school and beyond. | 让我作一些发言,可以提高你在工作、学校和以后的生产力。 |
展开字幕全文（336 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Summer break has ended for many of us and you are back at work or at school and have many goals you want to accomplish. | 暑假对我们许多人来说都结束了,你们回到了工作或学校,有你们想要实现的许多目标。 |
| 2 | This might be a time of motivation or struggle. | 这可能是一个动机或斗争的时期。 |
| 3 | You find yourself having trouble doing your work, exercising and eating healthily. | 你发现自己在工作、锻炼和健康地吃东西方面有困难。 |
| 4 | So you blame yourself for not having more willpower or for procrastinating too much. | 所以你责怪自己 没有更多的意志力 或拖延太多。 |
| 5 | According to behavioral science, you can stop worrying about your willpower and quit calling yourself procrastinator. | 根据行为科学,你可以不再担心你的意志力,不再自称是拖延者. |
| 6 | To stay motivated, you need to change your circumstances and outlook, not your personality. | 为了保持积极性,你需要改变你的处境和观点,而不是你的个性. |
| 7 | 我是Ayelet Fischbeck 芝加哥大学的行为科学家 | |
| 8 | I've been studying what it takes to be successful in God's pursuit for over 20 years. | 我在上帝的追逐中 学习了20多年 |
| 9 | As an academic, a parent and an immigrant, I've also struggled with motivation myself. | 作为一名学者,父母和移民,我本人也为动机而挣扎. |
| 10 | Let me offer a few interventions that can increase your productivity at work, school and beyond. | 让我作一些发言,可以提高你在工作、学校和以后的生产力。 |
| 11 | When monitoring progress, looking back is often the way to move forward. | 在监测进展时,回顾往往是前进的道路。 |
| 12 | For any goal, you can look back at what you have achieved as well as forward at what is still left to do. | 对于任何目标,你可以回顾你已经取得的成就,并展望仍然有待完成的工作。 |
| 13 | When Min-Jang Ku and I surveyed people standing in a long line for an amusement park ride in South Korea, | 当民强久和我调查人们 站在一条长线上 在韩国游乐场, |
| 14 | we found that when they looked back and saw how far they'd come, they were more motivated to wait. | 我们发现当他们回头看 看到他们走了多远 他们更愿意等待 |
| 15 | Back at the University of Chicago, when uncommitted students look back at the materials that they have already covered for a final exam, | 回到芝加哥大学时 当那些没有奉献精神的学生回顾他们已经覆盖的 参加期末考试的材料时 |
| 16 | their motivation to keep studying increased. | 他们继续学习的动机增加。 |
| 17 | Beware of long middles. | 当心长中. |
| 18 | We call it the middle problem. | 我们称之为中间问题。 |
| 19 | We are highly motivated at the beginning. | 我们从一开始就有很高的动力。 |
| 20 | We want to reach our goal and we want to do it right. | 我们想要达到我们的目标,我们想要做到正确。 |
| 21 | Over time, our motivation declines as we lose team. | 随着时间推移,随着我们失去团队,我们的动力下降。 |
| 22 | To the extent that our goal has a clear end point, as in the case of graduating with a diploma, | 只要我们的目标有明确的终点 就像毕业文凭一样 |
| 23 | our motivation will pick up again toward the end. | 我们的动机将再次提升 到最后。 |
| 24 | In one experiment, Wima Tu-Atiliri and I found that people literally cut corners in the middle of a project. | 在一次实验中,Wima Tu-Atiliri和我发现,人们在一个项目的中间 完全割角。 |
| 25 | We handed our participants a pair of scissors and asked them to cut out several identical shapes with many corners. | 我们给我们的与会者送了一把剪刀,要求他们剪下几根形状相同的、有多个角的剪刀。 |
| 26 | They cut through more corners in the middle of the task. | 在任务中,他们穿过更多的角落。 |
| 27 | The solution? | 解决方案? |
| 28 | Keep middles short. | 保持中间短。 |
| 29 | A weekly healthy eating goal is better than a monthly eating healthy goal as it offers fewer days to cheat on your diet. | 每周健康饮食目标比每月健康饮食目标要好,因为它为欺骗饮食提供了更少的天数. |
| 30 | It's hard to learn from feedback, especially negative ones. | 很难从反馈中学习,尤其是负面反馈. |
| 31 | Emotionally, failure boosters the ego. | 在情感上,失败会增强自我 |
| 32 | We turn out missing the information feedback offers. | 结果我们错过了信息反馈。 |
| 33 | Cognitively, people also struggle. | 在认知上,人们也挣扎。 |
| 34 | The information in negative feedback is less directed than the information in positive feedback. | 负面反馈中的信息不如积极反馈中的信息定向. |
| 35 | Whereas success points us to a winning strategy, for failure people need to infer what not to do. | 虽然成功告诉我们一个成功的策略,因为失败者需要推断什么是不能做的。 |
| 36 | To increase learning from negative feedback, | 为了更多地学习负面反馈, |
| 37 | try giving advice to others who might be struggling with a similar problem. | 尝试给其他可能面临类似问题的人提供建议。 |
| 38 | Lauren S. Chris Winkler, Angela Duckworth, and I found that when students, job seekers, and overweight individuals gave others advice on how to succeed in studying, | 劳伦·克里斯·温克勒(Lauren S. Chris Winkler),安吉拉·达克沃思(Angela Duckworth)和我发现,当学生,求职者,超重的个人给其他人如何成功学习的建议时, |
| 39 | finding a job, and eating healthily, they were more motivated to follow through. | 找到工作 健康地吃东西 他们更愿意坚持下去 |
| 40 | Support intrinsic motivation. | 支持内在动机。 |
| 41 | You're intrinsically motivated when you pursue an activity that feels like an end in itself. | 当你追求一种感觉自己是目的的活动时,你有着内在的动机. |
| 42 | You do something for the sake of doing it. | 汝为作么生. |
| 43 | If you wish you had a few more minutes to finish your work by the end of the day, you're intrinsically motivated. | 如果你希望你还有几分钟时间 在一天结束时完成你的工作, 你本质上是有动机的。 |
| 44 | If you can't wait to go home, you aren't. | 如果你迫不及待地想回家,你不会的 |
| 45 | To increase intrinsic motivation, start with selecting activities that you enjoy pursuing. | 为了增加内在的积极性,首先选择你喜欢追求的活动. |
| 46 | A workout that you actually enjoy is more likely to become part of your routine. | 你真正享受的锻炼 更有可能成为你日常的一部分。 |
| 47 | Often people choose the wrong activity. | 人们往往选择错误的活动。 |
| 48 | In an experiment, Caitlyn Woolley and I asked people to choose between listening to the song Hey Jude by the Beatles and listening to a loud alarm. | 在一次实验中,凯特琳·伍莱和我要求人们在听披头士乐队的歌曲"嘿裘德"和听响亮的警报之间做出选择. |
| 49 | Seems like an obvious choice, right? | 似乎是一个明显的选择,对不对? |
| 50 | But the majority of the people chose the alarm because it paid more. | 但大多数人选择警报是因为它付出了更多的代价. |
| 51 | Later, these people regretted their choice. | 后来,这些人后悔了他们的选择. |
| 52 | Whether you look back, cut the middle, give advice, support intrinsic motivation, keep in mind, success does not require changing yourself. | 是否回头看,切开中间,给出建议,支持内在动机,牢记,成功并不需要改变自己. |
| 53 | To stop procrastinate, modify your situation and outlook. | 为了停止拖延 改变你的处境和前景 |
| 54 | Thank you so much, Ayala. | 谢谢你,阿亚拉。 |
| 55 | That was wonderful. | 真不错 |
| 56 | And I'd love to get into some of the pieces that you suggested. | 我很想了解你建议的一些内容。 |
| 57 | I think maybe one place to really start is this idea of intrinsic motivation. | 我想也许一个真正开始的地方 是这种内在动机的想法。 |
| 58 | Could you talk a little bit about intrinsic motivation? | 你能谈谈内在动机吗? |
| 59 | What is it and why is it so important? | 它是什么,为什么如此重要? |
| 60 | Intrinsic motivation is critical for success because intrinsic motivation is the things that we are getting from doing the activity. | 内在的动机对成功至关重要,因为内在的动机就是我们从活动中得到的东西. |
| 61 | An activity is purely intrinsically motivating when it's an end in itself, when it doesn't even make sense to ask why do I do it? | 一个活动纯粹是内在的激发 当它本身是一个目的, 当它甚至没有道理问为什么我这样做? |
| 62 | I do it because I like doing it. | 我这样做是因为我喜欢这样做。 |
| 63 | Well, when we try to motivate ourselves, usually we have some goals that are not purely intrinsically motivating. | 当我们试图激励自己的时候, 通常我们有一些并非纯粹内在激励的目标。 |
| 64 | Like I need to finish this project at work or I need to study for this class. | 就像我要在工作时完成这个项目 或者为这个班学习 |
| 65 | But still there is some level of intrinsic motivation. | 但是,仍然存在某种程度的内在动机。 |
| 66 | It might be interesting. | 这可能是有趣的。 |
| 67 | It might be fun. | 可能会很有趣 |
| 68 | It might be energizing. | 它可能会激怒。 |
| 69 | And the more I feel like doing the thing is an end in itself, the more motivated people are going to be. | 我越想做这件事情 本身就是一个目的, 人们就越有动力。 |
| 70 | Now, let me also add that this is not intuitive for people. | 现在,让我补充一下,这对人们来说不是直观的。 |
| 71 | I mentioned that when we asked people to choose between two activities, they went for the activity that paid more and not for the one that they were more likely to enjoy and actually stick at that job later. | 我提到,当我们要求人们在两项活动之间作出选择时,他们选择的是付出更多报酬的活动,而不是他们更可能享受的活动,实际上他们后来坚持从事这项工作。 |
| 72 | We see that there are two mispredictions. | 我们看到有两个错误的预测。 |
| 73 | Sometimes people think that other people don't care about intrinsic motivation as much as they do. | 有时人们会认为其他人不像他们那样关心内在动机. |
| 74 | And they think that they themselves will not care about intrinsic motivation as much as they end up caring. | 他们认为,他们自己不会 关心内在的动机 就像他们最终关心。 |
| 75 | And that can explain a lot of the professional choices that we make that are not ideal. | 这可以解释我们所做的很多不理想的专业选择。 |
| 76 | Choosing the wrong workout regimen, the wrong healthy diet for ourselves because we don't quite appreciate how important it is to choose something that is not only a means to an end, but also feels like the end by itself. | 选择错误的锻炼方案, 错误的健康饮食 对我们自己来说, 因为我们不完全理解 选择一个不仅仅是实现目的的手段, 也感觉自己是目的, |
| 77 | And since we're talking about some of the things you shared in the talk, I'd love to also go back to another piece you mentioned there, which is just about negative feedback. | 既然我们在谈论一些你分享的话题, 我很想再回到你提到的另外一篇作品, 这只是关于负面的反馈。 |
| 78 | And you said that it's hard for people to learn from negative feedback. | 你说人们很难从负面反馈中吸取教训。 |
| 79 | So could you talk a little bit more about that and what sort of feedback, how we can lean more into this positive feedback as you described? | 那么,你能不能多谈一下这个, 以及什么样的反馈, 我们怎样才能更倾向于你描述的这种积极的反馈? |
| 80 | So let me first say that I don't say that there is not much in negative feedback. | 因此,首先让我说,我没有说负面反馈不多。 |
| 81 | There are important lessons in negative feedback. | 在负面反馈方面有一些重要的经验教训。 |
| 82 | However, it's hard to learn those lessons. | 然而,很难吸取这些教训. |
| 83 | And it's hard first because emotionally, negative feedback feels bad. | 而且这首先很困难,因为情感上的负面反馈感觉很糟糕. |
| 84 | So we disengage, we tune out. | 所以,我们脱离,我们调出。 |
| 85 | In one of the studies that we ran, we found that people don't remember the feedback and don't even remember the answer when it's negative. | 在其中一项研究中,我们发现人们不记得反馈,甚至不记得答案是否定的. |
| 86 | They just disengage with the task. | 他们只是脱离任务。 |
| 87 | They don't learn. | 他们不学习。 |
| 88 | The other reason that it's harder to learn from negative feedback is much more cognitive. | 另一个更难从负面反馈中学习的原因,是认知性要强得多. |
| 89 | It's not what we expected to hear. | 这不是我们期望听到的。 |
| 90 | And so, you know, if you did something, expecting something to happen and then it happened, like you kind of had a prediction that was supported with what later happened and you remember it. | 所以,你知道,如果你做了一些事情, 期望发生一些事情,然后发生, 就像你有一种预测, 得到了后来发生的事情的支持, 你还记得它。 |
| 91 | When you get negative feedback, it's often not what you expected. | 当你得到负面的反馈时,这往往不是你所期望的. |
| 92 | And that can be a very confusing experience for people. | 这对人们来说是一个非常令人困惑的经历。 |
| 93 | And so they just don't learn. | 所以他们只是不学习。 |
| 94 | It's just cognitively a harder task to learn from what's not. | 从认知上来说,学习什么不是更难。 |
| 95 | It's learning by elimination. | 乃以灭度为学. |
| 96 | So negative feedback is important. | 所以负面反馈很重要。 |
| 97 | There are often unique lessons in negative feedback, not to mention that if we don't learn from negative feedback, we are probably missing just a lot of the information that is out there. | 在负面反馈方面往往有独特的教训,更不用说,如果我们不从负面反馈中吸取教训,我们可能只是缺少很多外面的信息. |
| 98 | And so we need to be able to do that. | 所以我们需要能够做到这一点。 |
| 99 | And I mentioned giving advice and one of the strategies that we can use to learn from negative feedback. | 我提到提供建议,以及我们可以用来从负面反馈中吸取教训的战略之一。 |
| 100 | We also need to realize that it is so much easier to learn from positive feedback. | 我们还需要认识到,从积极的反馈中吸取教训容易得多。 |
| 101 | So, you know, whenever we can teach someone through positive feedback, they are probably going to be more attentive and better able to learn. | 所以,你知道,只要我们能通过积极的反馈来教人, 他们很可能会更加关注和更好地学习。 |
| 102 | And you talk about that in the way of giving advice and that sort of puts you in the space of thinking positively towards someone and maybe potentially receiving more positive feedback yourself. | 你以给人建议的方式谈论这个问题, 那种方式使你进入了对某人积极思考的空间, 并有可能得到更多的积极反馈。 |
| 103 | Yes, and not only it puts you in a position of power and doing something useful for the feedback, helping another person, it also forces you to think about what you have learned. | 是的,不仅它使你处于权力的地位, 做一些有用的事来反馈, 帮助另一个人, 它还迫使你思考你学到的知识。 |
| 104 | And often when we ask people to give advice, in particular people that are struggling, their immediate response is like, what do I know? | 当我们要求人们提供建议时, 尤其是那些正在挣扎的人, 他们的即时反应就像,我知道什么? |
| 105 | Why would you ask me? | 你为什么问我? |
| 106 | I know I'm unemployed. | 我知道我失业了 |
| 107 | Well, not me, but the person we are asking. | 不是我 而是我们要找的人 |
| 108 | I'm unemployed. | 我失业了 |
| 109 | Why would you ask me about how to get a job? | 你为什么问我怎么找工作? |
| 110 | And you kind of need to remind them, well, you know how to get a job because you've been doing that, because you've been struggling. | 你得提醒他们,你知道如何找到工作 因为你一直在做, 因为你一直在挣扎。 |
| 111 | And that forces the person to think about what they have learned. | 这迫使人们思考他们学到了什么。 |
| 112 | And so we kind of tackling both the emotional barrier to learning and the cognitive barrier to learning. | 所以我们要解决学习的情感障碍 和学习的认知障碍。 |
| 113 | We have a question here from Ted member Miriam. | 泰德·米里亚姆的提问 |
| 114 | They ask, how do we find perseverance and grit for the dreams and goals that take time? | 他们问,我们如何为需要时间的梦想和目标找到坚韧不拔的精神? |
| 115 | So how do we redefine the timelines and bring that into our life? | 那么,我们如何重新定义时间表,并把它带入我们的生活? |
| 116 | Oh, Miriam, that's a real problem, right? | 哦,米里亚姆,这是一个真正的问题,对不对? |
| 117 | Because of the middle problem, right? | 因为中间的问题,对不对? |
| 118 | Because we are excited when we start on something, we are excited when we are about to achieve an important milestone or the ultimate goal. | 因为我们在开始某事时感到兴奋,我们在实现一个重要的里程碑或最终目标时感到兴奋。 |
| 119 | And in the middle, we lose team. | 在中间,我们失去了团队。 |
| 120 | We lose our motivation. | 我们失去了动力。 |
| 121 | And what I would say is break your goal into sub goals. | 我想说的是 打破你的目标 变成子目标。 |
| 122 | Saving for retirement is my ultimate example. | 为了退休而储蓄是我的最终例子。 |
| 123 | Saving for retirement is a really hard goal because you need to start working on this goal when you're so far from completing the goal, | 为了退休而储蓄是一个非常困难的目标 因为你需要开始 努力达到这个目标 当你这么远没有完成这个目标, |
| 124 | when it seems like it's going to be a different person that they don't really know that would benefit from pursuing this goal. | 当它看起来会是一个不同的人 他们并不真正知道 这将从追求这个目标受益。 |
| 125 | But you can think about your annual savings. | 但你可以考虑你的年度储蓄。 |
| 126 | How much did you save this year for retirement? | 你今年为退休省了多少钱? |
| 127 | Note how much you're going to save in total. | 注意你总共能节省多少 |
| 128 | Exercising goal. | 锻炼目标. |
| 129 | People talk about a weekly exercising goal. | 人们谈论一个每周锻炼的目标。 |
| 130 | Now, clearly, you do not just want to exercise this week. | 现在,很明显,你不只是想 本周锻炼。 |
| 131 | You will have that goal again next week. | 你下周还会有这个目标 |
| 132 | Well, you set a weekly exercise goal, so it has a beginning and an end and very short middle. | 好吧,你设定了一个每周的锻炼目标, 所以它有一个开始和结束, 并且非常短的中间。 |
| 133 | School is an interesting one because it is actually easier in higher education where we break the year more clearly into terms, | 学校是很有趣的,因为它实际上更容易 在高等教育中,我们打破这一年 更明确的术语, |
| 134 | which are relatively short, so there is not much of a middle. | 比较短,所以中间没有太多。 |
| 135 | And for kids, they have the long year, which is kind of hard. | 对于孩子们来说,他们有很长的一年, 这有点困难。 |
| 136 | You start in September, so maybe you're excited on the first week, and then you will be again excited in June when the school year is about to end. | 你从9月开始,所以也许你在第一周就兴奋了,然后在学年即将结束的6月份你会再次兴奋. |
| 137 | But there is such a long middle. | 但是中间有这么长的路 |
| 138 | Break it into a weekly goal, a monthly goal, something that has a short middle that is not long term. | 突破为每周一个进球,月一个进球,这个进球有短的中间点,不是长期的. |
| 139 | People are not good at pursuing something where the benefits are very far. | 人们不擅长追求利益远大的地方。 |
| 140 | So, I mean, in your research, have you found that people of different backgrounds, | 所以,我的意思是,在你的研究中, 你有没有发现 不同背景的人, |
| 141 | by age or gender or race, that they experience motivation differently or that there are certain strategies that are more helpful? | 根据年龄、性别或种族,他们有不同的动机,或有某些策略更有用? |
| 142 | There is a lot of research on developmental effects. | 对发展影响的研究很多。 |
| 143 | You brought up several other variables that just get me thinking in like 10 different directions right now. | 你提出了几个其他的变数 让我想到了10个不同的方向 |
| 144 | So let me focus on the age. | 因此,让我专注于年龄。 |
| 145 | There are some really interesting developmental effects. | 有一些非常有趣的发展效果。 |
| 146 | Self-control develops with age, so the ability to put aside something because there is something more important that you want to do. | 自我控制随着年龄的增长而发展,所以能够撇开一些东西,因为有更重要的事情你想做. |
| 147 | That's something that develops into your 20s. | 你20多岁的时候 就会这样 |
| 148 | And that suggests that maybe there was another reason why we should stop calling our teenagers, | 这说明也许还有另一个原因 我们不应该叫青少年, |
| 149 | our poor cross-teenagers, and blaming them for lack of self-control. | 并指责他们缺乏自我控制 |
| 150 | They are still developing it. | 他们仍在开发它。 |
| 151 | At a later age, we see that as people's resources, our physical resources on the decline, then there are new challenges. | 在晚年,我们看到,作为人民的资源,我们的物质资源在不断减少,那么就有新的挑战。 |
| 152 | And I briefly touched the idea that you often need to find the compromise between several goals. | 我简短地触及了一个想法,即你常常需要在若干目标之间找到妥协。 |
| 153 | And you need to think about how you pursue several goals at the same time. | 你需要思考你如何同时追求几个目标。 |
| 154 | In research, we often look at this in terms of finding activities that we refer to them as multi-final. | 在研究中,我们经常从找到我们称之为多最终活动的角度来看待这一点。 |
| 155 | They achieve more than one goal. | 它们实现了不止一个目标。 |
| 156 | My example is bringing lunch from home to your office. | 我的例子就是把午餐从家里带到你的办公室 |
| 157 | This is healthier and saves you time, and it's often better food, at least for me. | 这样比较健康,可以节省你的时间, 而且它常常是更好的食物,至少对我来说。 |
| 158 | So you achieve several goals at the same time. | 所以你们同时实现了几个目标。 |
| 159 | With older age, often you need to give more thought into how to choose activities that allow you to interact with other people, | 年纪大了,你往往需要多考虑 如何选择 允许你与其他人互动的活动, |
| 160 | while also getting your daily exercise, while also maybe enjoying the fresh air outside, | 同时也得到你的日常运动, 同时也许享受外面的新鲜空气, |
| 161 | just bringing more to the same activity because maybe there are just less resources. | 只是给同样的活动带来更多的, 因为也许资源就更少了。 |
| 162 | We also see that you need to drop some goals in your life. | 我们还认为,你需要放弃一些目标 在你的生活中。 |
| 163 | And we always drop goals when they are no longer useful for us. | 我们总是放弃那些对我们不再有用的目标。 |
| 164 | So maybe you used to run, and at one point that didn't feel right for your body or you were unable to do it, | 所以也许你曾经跑过, 在一个不觉得适合你的身体 或者你无法做到这一点, |
| 165 | and you had to switch to a different exercise. | 你不得不改换不同的练习。 |
| 166 | And people often have crisis when they need to switch from one goal to another, but goals need to be dropped. | 人们在需要从一个目标转向另一个目标时往往会遇到危机,但需要放弃目标。 |
| 167 | Well, I remember Ron asks a question about progress. | 我记得罗恩问过一个进步的问题 |
| 168 | They want to know what do you do if you look back over the last week or month | 他们想知道,如果你回顾过去一周或一个月 |
| 169 | and you're disappointed in the progress you've made? | 你对你的进步感到失望? |
| 170 | How do you move forward from that feeling? | 你怎么摆脱那种感觉? |
| 171 | So you can choose whether to look back or to look forward, Ron. | 所以你可以选择回头看还是向前看,罗恩. |
| 172 | At any point, it's completely up to you. | 无论何时,这完全取决于你. |
| 173 | You can look at what you achieved, you can look at what is still missing, | 你可以看看你的成就, 你可以看看仍然缺少什么, |
| 174 | and you can kind of try to see what's motivating for you. | 你可以尝试看看什么是激励你。 |
| 175 | If you are disappointed with the progress that you have made, | 如果你对你取得的进展感到失望的话 |
| 176 | now you have the choice how to frame your disappointment. | 现在你可以选择如何设定你的失望 |
| 177 | Is it lack of commitment or lack of progress? | 是缺乏承诺还是缺乏进展? |
| 178 | Now let's think about it. | 今当思惟. |
| 179 | If it's lack of progress, then your disappointment is healthy. | 如果这是缺乏进展,那么你的失望是健康的。 |
| 180 | That suggests that you should do more. | 这意味着你应该做更多。 |
| 181 | You have not made progress. | 你没有取得进展。 |
| 182 | So let's just double the effort. | 因此,让我们只是加倍的努力。 |
| 183 | Let's work harder. | 让我们更努力工作。 |
| 184 | If your interpretation is lack of commitment, | 如果你的解释缺乏承诺 |
| 185 | well, that's not great because now you assume that you did not make progress | 那可不好 因为现在你假设你没有进步 |
| 186 | because probably you cannot make progress and will never make progress, | 因为你可能无法取得进步 而且永远不会取得进步, |
| 187 | and we can see how that kind of thinking is not very healthy. | 我们可以看到这种想法是如何不健康的。 |
| 188 | And so what we found in studies is that when people frame past failures, | 因此,我们在研究中发现, 当人们编造过去的失败, |
| 189 | some setbacks as lack of progress, that increases motivation. | 有些挫折是缺乏进展,这增加了动力。 |
| 190 | I did not exercise yesterday. | 我昨天没有锻炼。 |
| 191 | I should definitely exercise today. | 我今天绝对应该锻炼一下 |
| 192 | When they think about this lack of commitment, this is where we see a problem. | 当他们想到这种缺乏承诺时,这就是我们看到的问题。 |
| 193 | I did not exercise yesterday. | 我昨天没有锻炼。 |
| 194 | I might not have it in me. | 我可能没有 |
| 195 | Maybe I will never be able to be the person that I wanted to be. | 也许我永远无法成为我想成为的人 |
| 196 | It's up to you. | 由你决定. |
| 197 | The framing is something that you can choose. | 框架是你们可以选择的。 |
| 198 | Well, one member asks about procrastinating for fear of failing. | 有位成员问起关于担心失败而拖延的问题。 |
| 199 | Do you have any tips for dealing with that? | 你有处理这件事的提示吗? |
| 200 | Yes, there is some little show on what we call self-handicapping. | 是的,有一些小节目 我们称之为自制。 |
| 201 | Self-handicapping is an interesting phenomenon. | 自我伤害是一种有趣的现象。 |
| 202 | It's like the student that purposely did not sleep the night before the exam | 就像那个学生在考试前夜没睡 |
| 203 | so that if she doesn't do well, she can blame the circumstances. | 所以如果她表现不好 她可以怪罪于当时的情况 |
| 204 | She can say, well, I was too tired to do well. | 她可以说,嗯,我太累了 做得很好。 |
| 205 | And we see that sometimes people do that because they are afraid to try, | 我们发现有时候人们这样做 因为他们害怕尝试, |
| 206 | because they are afraid about what failure might mean for who they are. | 因为他们害怕失败对他们是谁意味着什么。 |
| 207 | I think that as a society we should probably just have healthier relationships with setbacks. | 我认为作为一个社会,我们也许应该与挫折建立更健康的关系。 |
| 208 | There is a lot of work in Motivational Science about how to learn from failure, | 关于如何从失败中吸取教训,在激励科学方面有许多工作, |
| 209 | how to learn from setbacks. | 如何从挫折中吸取教训。 |
| 210 | Probably the basic thing is to understand that there are lessons in there. | 也许最基本的事情就是理解里面有教训。 |
| 211 | That was not a wasted experience. | 这不是一个浪费的经验。 |
| 212 | That made me the person that I am. | 这让我成为了真正的我 |
| 213 | That enriched me somehow. | 这让我更加充实 |
| 214 | Think about it. | 考虑一下 |
| 215 | If you try to cook something and you burn the dish, | 如果你尝试做一些东西 烧菜, |
| 216 | well, you don't have dinner, but you learn something about cooking. | 好吧,你没有吃晚饭, 但你学到一些烹饪。 |
| 217 | Think about what you've learned. | 好好想想你学到了什么 |
| 218 | Yeah. | 对 |
| 219 | I'm sure we have a lot of people who are part of teams or working in groups. | 我敢肯定,我们有很多人 是团队的一部分或工作组。 |
| 220 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}Ted成员Colm {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}他们问起你如何调动一群人的积极性 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}一个团队 | |
| 221 | They lead multiple medium-sized teams and sometimes can sense that they are feeling a lack of motivation among the team members. | 他们带领多个中等规模的队伍,有时可以感觉到他们感到团队成员缺乏动力. |
| 222 | Yeah. | 对 |
| 223 | Well, the larger the team, the larger the problem with motivation. | 团队越大 动机的问题就越大 |
| 224 | Basically, this is what we call social loafing. | 基本上,这就是我们所谓的社交游荡。 |
| 225 | When there are many people that can do the work, | 当有很多人可以做这个工作, |
| 226 | then we all tend to leave the work to someone else. | 那我们都把工作留给别人做 |
| 227 | We see these effects really increasing very rapidly with the size of the team. | 我们看到这些效应随着团队的规模迅速增加。 |
| 228 | There will be less social loafing in a team of two people and much more when it's a team of 10. | 在两人组成的团队中,社交游乐会减少,在10人队伍中则会多得多. |
| 229 | We know that since basically a Winkleman, a French engineer, ran studies, | 我们知道,因为基本上 一个温克曼, 一个法国工程师, |
| 230 | ran some studies with men pulling a rope at the beginning of the 20th century, | 在20世纪初 和男人一起学过一些东西 |
| 231 | as you can imagine, when several men pull a rope together, they invest less offered when they do it by themselves. | 你可以想象,当几个男人拉起绳子, 他们投资较少 他们自己这样做。 |
| 232 | And we see it in studies all the time. | 我们经常在研究中看到它。 |
| 233 | The simplest solution, make sure that you can identify people's contributions, | 最简单的解决方案, 确保你能识别人们的贡献, |
| 234 | that it's not one pile of contribution. | 说这不是一叠的贡献。 |
| 235 | We know how much each person did. | 我们知道每个人做了多少 |
| 236 | We can say that Whitney, this is how much you did and Ayala, this is how much you did. | 我们可以说惠特尼,这是你做了多少,阿亚拉,这是你做了多少。 |
| 237 | We even see this with a donation. | 我们甚至看到这个捐赠。 |
| 238 | Sometimes you give money to charity and it all goes into some large packet | 有时候你把钱捐给慈善事业 都花在大包里 |
| 239 | and your $10 contribution feels like a drop in the ocean. | 而你的10美元捐款 感觉就像大海的一滴。 |
| 240 | Other times, some organizations and charity campaigns, they make sure that they list each donation. | 有些时候,一些组织和慈善活动,它们确保列出每一项捐赠。 |
| 241 | You can see that Whitney gave $10 and this is much more motivating | 你可以看到惠特尼给了10美元 这更能激励人心 |
| 242 | and likely takes care of the problem with having a large group of people working together toward a goal. | 并有可能解决让一大批人一起为目标而努力的问题。 |
| 243 | Well, I think sort of in the same bucket of thinking about positive and negative ways to motivate in groups, | 嗯,我想有点在同一桶 思考积极和消极的方式 激励团体, |
| 244 | Ted member Han Sol asks from an individual perspective about the difference between positive and negative motivation. | 泰德成员韩索尔从个人角度询问积极与消极动机的区别. |
| 245 | I want to do this versus I need to do this to avoid trouble. | 我想这样做,而我需要这样做以避免麻烦。 |
| 246 | Is there one that's better than the other in terms of keeping a person motivated? | 是否有一个比另一个更好的 保持一个人的动力? |
| 247 | I would say that yes. | 我会说是的。 |
| 248 | Do goals are better than do not goals. | 目标比目标好。 |
| 249 | Approach goals are better than avoidance goals. | 方法目标比避免目标更好。 |
| 250 | What do I mean by that? | 这是什么意思? |
| 251 | When you invite people to bring more positive thoughts to their lives, | 当你邀请人们给他们的生活带来更多积极的想法时, |
| 252 | this is much easier than when you tell them not to think about something negative. | 这比告诉他们不要想负面的东西容易得多。 |
| 253 | Push away negative thoughts when you invite people to bring more healthy foods to their diet. | 当你邀请人们给饮食带来更健康的食物时,就推开负面的想法. |
| 254 | That's easier than removing foods from their diet. | 这比把食物从饮食中移除容易. |
| 255 | Do not goals are problematic, in particular when we think about the long run, | 目标不是问题,特别是当我们考虑长远时, |
| 256 | when we think about doing things more than today and this week. | 当我们想到的事情 比今天和本周。 |
| 257 | There are two reasons. | 有两个原因。 |
| 258 | One reason is that this approach, this to-do goals tend to just bring to mind what you need to do, | 其中一个原因是,这个方法,这个待办目标 往往只是提醒你需要做什么, |
| 259 | whereas the do not goals tend to bring to mind what you should not do. | 而不目标往往使人想起你不该做的事。 |
| 260 | So if you think that you should stop doing something or stop thinking about something, | 所以如果你认为你应该停止做一些事情 或者停止思考一些事情 |
| 261 | how do you know if you are successful? | 你怎么知道你有没有成功? |
| 262 | You ask yourself, do I still have this forbidding thought? | 你问自己,我还有这个禁忌的想法吗? |
| 263 | Well, by asking you bring it to mind. | 好吧,通过问你 把它想到。 |
| 264 | The other reason is just reactance. | 另一个原因是只是反应。 |
| 265 | When I tell you that you should not eat something, this is exactly the thing that you want to eat. | 当我告诉你,你不应该吃的东西, 这正是你想吃的东西。 |
| 266 | Don't look to the right while everybody's not looking to the right. | 不要看右边,而大家都不看右边。 |
| 267 | Let me also say that the one big advantage of avoidance goals of do not goals is that they seem urgent. | 让我也说,避免目标而不是目标的一个重大好处是,这些目标似乎很紧迫。 |
| 268 | If I tell you that you should stop eat red meat, | 如果我告诉你你应该停止吃红肉, |
| 269 | then it seems more urgent than, let's say, eat more green vegetables. | 那看起来比吃更多的绿色蔬菜更紧迫 |
| 270 | And so avoidance goals have their place in our life. | 所以避避目标 在我们生活中占有重要位置 |
| 271 | They seem urgent. | 他们看起来很紧急 |
| 272 | Now, the question was also about needs versus wants, | 问题是需求与需求 |
| 273 | which somewhat overlap with the approach avoidance, but not totally. | 但并非完全如此。 |
| 274 | There are things that we feel like we absolutely require to do, | 有些事情我们觉得 我们绝对需要做, |
| 275 | that we might feel like a high school degree. | 我们可能觉得像一个高中学位。 |
| 276 | I need to do it. | 我必须这样做。 |
| 277 | This is absolutely a must. | 这是绝对必须的。 |
| 278 | Where is a higher education? | 高等教育在哪里? |
| 279 | I want to do that. | 我想这样做。 |
| 280 | That might be an extra bonus. | 这可能是额外的奖金。 |
| 281 | That might be a wonderful thing to do. | 这也许是件好事 |
| 282 | And then we find that there are different emotions that are associated with these different goals. | 然后我们发现,与这些不同的目标相关联的是不同的情绪。 |
| 283 | Where is success on a need? | 哪里是成功的需要? |
| 284 | Successfully pursuing a need is more likely to be associated with feeling relieved. | 成功地满足需要更可能与放松感有关。 |
| 285 | I did this. | 是我杀的 |
| 286 | Success on a want goal and an aspiration is more likely to make us proud. | 在一个需要的目标和愿望上取得成功,更有可能使我们感到自豪。 |
| 287 | They're going to make us feel that we've done more than we should have done. | 它们会让我们觉得我们做得比应该做的还要多. |
| 288 | Head member Joneil is just curious about sticking to a schedule | 老大Joneil只是好奇 坚持时间表 |
| 289 | and how important that is to reaching a goal and tips for doing that. | 以及实现这个目标的重要性和为此提供的建议。 |
| 290 | Yeah, thanks for asking about a schedule. | 是啊,谢谢你问 关于时间表。 |
| 291 | Many people like to have a to-do list and kind of going by the to-do list. | 很多人喜欢有一个待办事宜列表,并有那种按待办事项列表进行. |
| 292 | As just the personal anecdote, when I was debating the many covers for my book, | 作为个人的传闻 当我辩论我书的许多封面时 |
| 293 | one of them has a to-do list that was proposed by the publisher. | 其中有一个有出版商提出的待办事宜列表. |
| 294 | And I said, well, I can't have a to-do list on the cover because I don't recommend to-do lists | 我说,我不能有一个待办事项列表 在封面 因为我不推荐待办事项列表 |
| 295 | and I don't write about to-do lists. | 我不写待办事宜清单 |
| 296 | And so you kind of know how I feel about sticking your to-do list in a schedule. | 所以,你有点知道我的感受 将你的待办事宜列表放在时间表。 |
| 297 | It's good to write down what you want to do. | 宜写其意. |
| 298 | And I actually suggest drawing your goal system, | 我建议绘制你的进球系统 |
| 299 | so your different goals and the relationship between them, | 所以,你不同的目标 和他们之间的关系, |
| 300 | whether they help or suppress each other, just that you understand your priorities. | 不管是互相帮助还是互相压制 只要你们理解自己的优先 |
| 301 | But then the idea about goals, the beauty about goals is that they get you going. | 但是,然后关于目标的想法, 关于目标的美丽在于 他们让你去。 |
| 302 | They give you purpose. | 他们给你目的。 |
| 303 | They make you intrinsically motivated. | 他们让你有内在的动机。 |
| 304 | They make you engaged. | 他们让你订婚。 |
| 305 | You get to connect to other people over goals. | 你可以和别人联系到目标。 |
| 306 | You get to feel good. | 你会感觉很好。 |
| 307 | Whether you have actually reached all these goals on your to-do list, often who cares? | 你是否真的实现了你待办事宜列表上的所有这些目标,经常是谁在意? |
| 308 | It doesn't really matter. | 这不重要 |
| 309 | It matters that you made progress. | 重要的是,你取得了进步。 |
| 310 | I'm not a fan of strictly making sure that you checked everything on the list. | 我并不喜欢严格确保你检查名单上的所有东西 |
| 311 | We're wrapping up here. | 我们在这里结束。 |
| 312 | And actually there was just one question sort of as a follow-up from before, | 实际上,只有一个问题 作为一种后续,从以前, |
| 313 | which was just about if not to-do list, what's sort of an alternative to that approach? | 如果不是待办事项清单 还有什么别的办法? |
| 314 | A goal system. | 一个进球系统。 |
| 315 | Now, a goal system is basically you writing down the main goals that you currently wanted to pursue. | 现在,一个进球系统基本上是你写下 你目前想要追求的主要目标。 |
| 316 | So it doesn't need to be in your entire life. | 所以它不需要在你的整个生活。 |
| 317 | But in this time in the year, what are the things that are important for me? | 但是今年这个时候,对我很重要的东西是什么? |
| 318 | They could be in terms of my social relationship, work, projects at home. | 他们可能就我的社交关系,工作,家庭项目而言. |
| 319 | What are the things that you want to achieve? | 你想达到的目标是什么? |
| 320 | And then what are the activities that serve any of these goals? | 那么,为这些目标服务的活动是什么? |
| 321 | And understand the relationship between these goals, between these activities. | 并了解这些目标之间的关系,这些活动之间的关系。 |
| 322 | Be in particular on the look for activities that help you achieve several goals simultaneously. | 特别是寻找有助于你同时实现若干目标的活动。 |
| 323 | These are the things that you want to do. | 这些是你想要做的事情。 |
| 324 | And just as we're wrapping up here, if there's one thing for folks to take away from this conversation, | 就在我们即将结束的时候 如果有一件事可以让大家从谈话中消失 |
| 325 | what do you feel like is the big piece of advice that everyone should apply to their lives? | 你觉得什么是大建议 每个人都应该应用到他们的生活? |
| 326 | You motivate yourself by changing the situation and the framing of the situation. | 你通过改变局势和框架来激励自己。 |
| 327 | It's not about fantasizing that you will be a different person. | 这不是幻想 你会成为一个不同的人。 |
| 328 | It's really about changing what's around you and how you see that. | 改变你周围的事物 以及你如何看待它 |
| 329 | How you find your outlook of what's around you. | 你如何看待你身边的一切 |
| 330 | This is basically the lesson, by the way, from the social sciences. | 这基本上是社会科学的教训。 |
| 331 | So this is not just for motivation. | 因此,这不仅仅是动机。 |
| 332 | This is how we explain people's behavior in terms of the situation that they are responding to. | 这就是我们如何解释人们的行为 他们的反应。 |
| 333 | And it's very applicable to staying motivated. | 这非常适用于保持积极性。 |
| 334 | Thank you so much, Yelit, for joining us today. | 非常感谢你,耶利特,今天加入我们 |
| 335 | Thanks, everyone, for having me. | 谢谢你,大家,有我。 |
| 336 | Thank you, Whitney, for all these wonderful questions. | 谢谢你,惠特尼, 所有这些美妙的问题。 |
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