【TED】：让大脑爱上困难的事 ！拒绝摆烂｜告别意志力内耗
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Have you ever wondered why it's so easy for other people to be productive? | 你有没有想过 为什么其他人这么容易生产? |
| 0:04 | Have you ever felt motivated to do certain things, only to have that drive dry out within a few days? | 你有没有想过做一些事情 几天内就把车干掉? |
| 0:10 | Have you ever felt discouraged or frustrated when the people around you discuss their goals | 你是否曾感到沮丧或沮丧 当你周围的人讨论他们的目标 |
| 0:14 | and how they've read 75 books and wrote 9 on top of maintaining a healthy body? | 他们读了75本书 写了9本关于保持身体健康的书? |
| 0:20 | Meanwhile, you're still struggling with the | 同时,你还在挣扎着 |
| 0:21 | third chapter of the book you've been trying to read for the last two months. | 书的第三章 你试图阅读 在过去两个月。 |
| 0:25 | If you've answered yes to all of these, you're in the right place. | 如果你已经回答是的 所有这些, 你是正确的位置。 |
| 0:29 | In an article written by Lisa Felburn Barrett for the New York Times, | 在丽莎·费尔本·巴雷特为《纽约时报》写的文章中 |
| 0:33 | she says that you tend to feel tired and frustrated when you increase activity in your brain. | 她说当你增加大脑活动时 你往往会感到疲惫和沮丧 |
| 0:39 | For instance, consider the last time you took a math test or pushed your physical limits. | 例如,考虑你上次接受数学测试或推伸物理极限时. |
展开字幕全文（209 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Have you ever wondered why it's so easy for other people to be productive? | 你有没有想过 为什么其他人这么容易生产? |
| 2 | Have you ever felt motivated to do certain things, only to have that drive dry out within a few days? | 你有没有想过做一些事情 几天内就把车干掉? |
| 3 | Have you ever felt discouraged or frustrated when the people around you discuss their goals | 你是否曾感到沮丧或沮丧 当你周围的人讨论他们的目标 |
| 4 | and how they've read 75 books and wrote 9 on top of maintaining a healthy body? | 他们读了75本书 写了9本关于保持身体健康的书? |
| 5 | Meanwhile, you're still struggling with the | 同时,你还在挣扎着 |
| 6 | third chapter of the book you've been trying to read for the last two months. | 书的第三章 你试图阅读 在过去两个月。 |
| 7 | If you've answered yes to all of these, you're in the right place. | 如果你已经回答是的 所有这些, 你是正确的位置。 |
| 8 | In an article written by Lisa Felburn Barrett for the New York Times, | 在丽莎·费尔本·巴雷特为《纽约时报》写的文章中 |
| 9 | she says that you tend to feel tired and frustrated when you increase activity in your brain. | 她说当你增加大脑活动时 你往往会感到疲惫和沮丧 |
| 10 | For instance, consider the last time you took a math test or pushed your physical limits. | 例如,考虑你上次接受数学测试或推伸物理极限时. |
| 11 | How did you feel? | 你感觉怎么样? |
| 12 | Hard work often makes you feel bad in the moment. | 辛勤工作往往让你觉得现在很糟. |
| 13 | You often think to yourself, | 你经常对自己想 |
| 14 | I'm never doing this again. | 我不会再这么做了 |
| 15 | It's way too hard. | 这太难了。 |
| 16 | Instead of challenging your brain, | 而不是挑战你的大脑, |
| 17 | you start doing the things that make you feel comfortable or things that are easy. | 你开始做让你觉得舒服的事 或者容易的事 |
| 18 | Then you wonder why you're incapable of focusing on your daily work. | 那你想知道为什么你无法专注于日常工作 |
| 19 | You've trained your brain to like comfort, but discomfort is when growth happens. | 你训练你的大脑 喜欢舒适, 但不适是 当成长发生。 |
| 20 | Identifying the root of the problem. | 查明问题的根源。 |
| 21 | 你多久检查一次Instagram或Twitter? | |
| 22 | Is it easy? | 容易吗? |
| 23 | Do you feel like it requires a ton of effort? | 你觉得这需要大量的努力吗? |
| 24 | Probably not. | 也许不是。 |
| 25 | 我可以坐在Instagram上为 | |
| 26 | hours. | 小时。 |
| 27 | I'll refresh the feed multiple times, despite seeing everything there is to see on the | 我将多次刷新饲料, 尽管看到的一切 上面有看到 |
| 28 | platform. | 平台。 |
| 29 | When it comes to doing other things, such as reading or writing, I struggle. | 当涉及到做其他的事情,比如读书或写作,我挣扎着. |
| 30 | I find | 我发现 |
| 31 | that I can't focus, I zone out, or even just get tired. | 我无法集中注意力,我抽出, 甚至只是累了。 |
| 32 | I was frustrated. | 我很沮丧 |
| 33 | Why is it that the people | 为什么人民 |
| 34 | I look up to always seem so driven and motivated to work on their business or read one hundred | 我期待总是如此 驱动和激励 他们的工作或阅读100 |
| 35 | plus books per year? | 每年还有书吗? |
| 36 | Meanwhile, I was struggling to just finish one. | 与此同时,我正在努力完成一个。 |
| 37 | What was I missing? | 我错过了什么? |
| 38 | How do | 怎么样 |
| 39 | I make doing difficult things, such as working on my business, easy? | 我做一些困难的事情,比如做我的工作,容易吗? |
| 40 | The answer came to me in | 答案是进来的 |
| 41 | a YouTube视频。 | |
| 42 | Dopamine. | 多巴胺(原变种). |
| 43 | Dopamine is what makes you desire things. | 多巴胺让你想要的东西。 |
| 44 | It's what makes you reach for | 这是让你伸手 |
| 45 | your phone with sleepy eyes first thing in the morning to check Facebook. | 早上第一件事是用睡梦的眼神 检查Facebook |
| 46 | It boosts your mood, | 让你心情好受点 |
| 47 | motivation, and attention. | 动机和注意力 |
| 48 | I quickly realized that my dopamine receptors were out of whack. | 我很快地意识到 我的多巴胺受体已经失效了 |
| 49 | The reason behind why I was feeling unmotivated to work wasn't because I was lazy, but it was | 为什么我觉得没有动力工作 并不是因为我懒惰,而是 |
| 50 | because I had developed an extremely high dopamine tolerance. | 因为我的多巴胺耐受度极高 |
| 51 | Simple things like reading or writing | 简单的事情,比如读或写 |
| 52 | didn't provide me with the same dopamine level as other things such as watching TV, | 没有给我提供与看电视一样的多巴胺水平 |
| 53 | 滚动通过Instagram等. | |
| 54 | Your brain doesn't care that the levels of dopamine that | 你的大脑不在乎多巴胺的含量 |
| 55 | you're consuming could be damaging to you. | 你正在消费 可能会损害你。 |
| 56 | It just wants more and more. | 它只是越来越想要。 |
| 57 | What's wrong with | 有什么不对劲 |
| 58 | having too much dopamine? | 有太多多巴胺吗? |
| 59 | Our bodies have a biological system called homeostasis. | 我们的身体有一个生物系统,叫做顺势性。 |
| 60 | This means | 这意味着 |
| 61 | our bodies like to keep an internal physical and chemical balance. | 我们的身体喜欢保持内部物理和化学平衡。 |
| 62 | Whenever an imbalance occurs, | 当出现不平衡时, |
| 63 | our bodies will adapt to it. | 我们的身体会适应它 |
| 64 | Basically, when your brain gets used to having high dopamine levels, | 基本上 当你的大脑习惯了多巴胺含量高的时候 |
| 65 | those levels become your new normal, which forces you to create a dopamine tolerance. | 这些水平成为你的新常态 迫使你创造多巴胺耐受性 |
| 66 | Doing day-to-day life things will inevitably become impossible for you to do. | 做日常生活 事情将不可避免地变得不可能 你这样做。 |
| 67 | On top of that, | 除此之外, |
| 68 | reading, writing, working, or improving yourself could be even more challenging. | 阅读、写作、工作或改善自己可能更具挑战性。 |
| 69 | Ever wonder why you can't stop watching Netflix when you know you have work to do? | 知道你有工作要做 为什么就不能停止看Netflix? |
| 70 | Ever wonder why it's impossible for drug addicts to quit? | 有没有想过 为什么吸毒者不可能戒烟? |
| 71 | Speaking of which, in an article written | 说到这个,在文章中 |
| 72 | in Healthline, certain drugs may interact with dopamine in a way that becomes habit-forming. | 在健康线中,某些药物可能以形成习惯的方式与多巴胺相互作用。 |
| 73 | Nicotine, alcohol, or other drugs with addictive qualities activate the dopamine cycle. | 尼古丁,酒精,或其他具有成瘾特性的药物激活多巴胺循环. |
| 74 | These | 这些 |
| 75 | substances can cause a quicker, far more intense dopamine rush than you'd get from those double | 物质会导致更快,更强烈的多巴胺冲动 比你得到的双倍。 |
| 76 | chocolate chip cookies. | 巧克力饼干 |
| 77 | It's such a powerful rush that you're left wanting more, and soon. | 如此强烈的冲动,你离开 想要更多,很快。 |
| 78 | As a habit forms, the brain responds by toning down the dopamine. | 作为一种习惯形式,大脑通过对多巴胺的吸附来反应. |
| 79 | Now you need more of the substance | 现在你需要更多的物质 |
| 80 | to get that same pleasure level. | 得到同样的快乐水平。 |
| 81 | Overactivation also affects dopamine receptors in a way that | 多巴胺受体的过度活化也会影响 |
| 82 | makes you lose interest in other things. | 让你对别的事失去兴趣 |
| 83 | That can make you act more compulsively. | 这会让你更强制的行为。 |
| 84 | You're less and | 你越来越少 |
| 85 | less able to resist using these substances. | 使用这些物质的能力较低。 |
| 86 | I felt helpless when I began putting the puzzle pieces | 我开始拼图的时候感觉很无助 |
| 87 | together. | 一起来 |
| 88 | I felt like I didn't have any control over my mind or body. | 我觉得自己无法控制我的思想或身体 |
| 89 | I wanted a change, and I | 我想改变,我 |
| 90 | wanted it quickly. | 想要快点。 |
| 91 | With that being said, here are a few strategies I've been utilizing to balance | 说到这里,我用了一些策略来平衡 |
| 92 | out my dopamine levels and essentially trick my brain into enjoying hard things again. | 我的多巴胺含量 基本上让我的大脑再次享受艰难的生活 |
| 93 | Cut out all social media one time per week. | 每周剪掉所有社交媒体一次. |
| 94 | Every morning when I wake up, | 每天早上当我醒来时 |
| 95 | 我继续Instagram。 | |
| 96 | I check the feed. | 我查了一下讯号 |
| 97 | Go to the bathroom. | 去厕所。 |
| 98 | Brush my teeth. | 刷我的牙齿。 |
| 99 | 检查Instagram。 | |
| 100 | Make coffee. | 煮点咖啡 |
| 101 | 检查Instagram。 | |
| 102 | Sit down to work. | 坐下来工作 |
| 103 | 检查Instagram。 | |
| 104 | Start writing. | 开始写作。 |
| 105 | 检查Instagram | |
| 106 | mid-sentence. | 中决. |
| 107 | Well, you get it. | 好吧,你明白这一点。 |
| 108 | 写作不像Instagram那么有趣 | |
| 109 | YouTube的视频很无聊 | |
| 110 | When I read, I thought about what new photos would pop up on my Instagram feed. | 当我读到的时候,我想到了 新的照片会出现在我的Instagram的视频上。 |
| 111 | If the book was made into a film, I'd stalk the actors on Instagram. | 如果这本书被拍成电影, 我会跟踪演员在Instagram。 |
| 112 | According to an article by Harvard University researcher Trevor Haynes, | 根据哈佛大学研究员特雷弗·海恩斯的文章, |
| 113 | when you get a social media notification, your brain sends a chemical messenger called dopamine | 当你收到社交媒体通知 你的大脑会发出一个叫做多巴胺的化学信使 |
| 114 | along a reward pathway, which makes you feel good. | 沿着一条奖赏之路 让你感觉很好 |
| 115 | Dopamine is associated with food, exercise, | 多巴胺与食物,运动有关, |
| 116 | love, sex, gambling, drugs, and now social media. | 爱,性,赌博,毒品, 现在社交媒体。 |
| 117 | When rewards are delivered randomly, | 当奖励是随机的 |
| 118 | as with a slot machine or a positive interaction on social media, and checking for the reward is | 如插槽机或社交媒体的正面互动, |
| 119 | easy, the dopamine-triggering behavior becomes a habit. | 很容易,多巴胺引发行为就成了习惯. |
| 120 | Social media addiction involves broken | 社交媒体成瘾 涉及断裂 |
| 121 | reward pathways in our brains. | 奖励我们大脑中的道路 |
| 122 | Social media provides immediate rewards in the form of | 社交媒体以下列形式提供即时奖励: |
| 123 | attention from your network for minimal effort through a quick thumbtap. | 注意你的网络 通过快速的缩略图 尽量少费力气 |
| 124 | Therefore, the brain | 因此,大脑 |
| 125 | rewires itself, making you desire likes, retweets, emoji applause, and so on. | 自我重排,让你的欲望喜欢, 重排,emoji掌声等等. |
| 126 | Five to ten percent of | 5%至10% |
| 127 | internet users are psychologically addicted and can't control how much time they spend online. | 网民心理上瘾,无法控制网上花费多少时间. |
| 128 | Scans of social media addicts are similar to those of drug-dependent brains. | 对社交媒体成瘾者的扫描与依赖毒品的大脑相似。 |
| 129 | There is a clear | 很明显 |
| 130 | change in the regions of the brain that controls emotions, attention, and decision-making. | 大脑中控制情绪、注意力和决策的区域的变化。 |
| 131 | Conclusion? | 结论? |
| 132 | Too much social media will alter your brain chemistry. | 太多社交媒体会改变你的大脑化学 |
| 133 | I never considered this before. | 我以前从没想过这个 |
| 134 | I was always unaware of my use of social media. | 我总是不知道我使用社交媒体。 |
| 135 | I used | 我曾经 |
| 136 | excuses like, everybody else is on it, and they're fine, or I need it for my business. | 借口说,其他人都在上面, 他们没事, 或者我需要它来做我的生意。 |
| 137 | 我了解,我记得 I get it. | |
| 138 | Cutting it out is hard, and there are tons of benefits to social media. | 剪掉它很困难,社交媒体也有很多好处. |
| 139 | You can use it | 你可以用这个 |
| 140 | to network, connect with family members, promote your business, amongst many other things. | 网络,与家人联系, 宣传你的生意, 许多其他事情。 |
| 141 | The | 那个 |
| 142 | problem is we're oblivious to the negative effects that come with the platform, and while cutting it | 问题是,我们忽略了 与平台带来的负面影响, 同时切除它 |
| 143 | out completely isn't an option, limiting it is. | 完全退出不是一个选择, 限制它。 |
| 144 | How can you apply this? | 你怎么能应用这个? |
| 145 | You can go about this in | 你可以进去了 |
| 146 | two ways. | 两条路 |
| 147 | Option one. | 选项一。 |
| 148 | You can do it cold turkey, and do a hard and brutal detox, | 你可以做冷火鸡, 做一个艰难和残酷的解毒, |
| 149 | essentially eliminating everything fun out of your day. | 基本上消除一切乐趣 从你的一天。 |
| 150 | You can't get on any social media, | 你不能上任何社交媒体 |
| 151 | no phone usage at all, no TV, no music, no internet. | 没有电话,没有电视,没有音乐,没有互联网。 |
| 152 | Remove all sources of external pleasure | 删除所有外部快感来源 |
| 153 | out of your day. | 从你的日子。 |
| 154 | Things you can do. | 你可以做的东西。 |
| 155 | Meditate. | 冥观. |
| 156 | Journal. | 日记. |
| 157 | Take a walk. | 散个步. |
| 158 | Drink your water. | 饮汝水. |
| 159 | Eat a healthy meal. | 吃一顿健康饭. |
| 160 | You're going to starve yourself of all the things you find exciting, | 你会饿死所有你觉得刺激的东西, |
| 161 | and in turn, it'll make the less exciting stuff fun again. | 反过来,它会让 不那么激动的东西再次有趣。 |
| 162 | Option two. | 选二. |
| 163 | Pick one day of the week | 选择一周的一天 |
| 164 | and refrain from one of your high dopamine behaviors. | 并避免你的高多巴胺行为。 |
| 165 | For me, this is not going on Instagram | 对我来说,这不会发生在Instagram身上 |
| 166 | every single Monday. | 每个星期一 |
| 167 | The easiest way to do this is deleting the app from your phone. | 最简单的方法是从手机上删除应用程序. |
| 168 | Write, no IG today, on a sticky note, and put it somewhere that you'll constantly see it, | 写,没有IG今天, 在粘贴的字条上, 并把它放在某个地方,你会不断看到它, |
| 169 | or you could even have an accountability partner for this. | 或者你甚至可以有一个责任合伙人 |
| 170 | Your first day will be challenging, | 你的第一天会很艰难 |
| 171 | but the more you do it, the easier it'll become. | 但你做的越多,它就越容易。 |
| 172 | Consider the costs of inaction. | 考虑不采取行动的代价。 |
| 173 | When you're trying to motivate yourself to do something, you usually think about what you will | 当你试图激励自己做一些事情时, 你通常会考虑你会做什么 |
| 174 | gain from it. | 从中得益. |
| 175 | For example, when I'm pumping myself up to go to the gym, I tell myself that | 比如说 当我抽水去健身房的时候 我告诉自己 |
| 176 | exercising is good for me. | 锻炼对我有好处。 |
| 177 | I've been sitting all day, and my body needs to move, and usually, | 我坐了一整天,我的身体需要移动, 通常, |
| 178 | I remind myself that if I work out, I can have something sweet. | 我提醒自己,如果我工作了,我可以有甜食。 |
| 179 | That always gets me. | 总是这样 |
| 180 | However, something I've started doing is considering the repercussions | 然而,我已经开始做的是 考虑后果 |
| 181 | of not doing the things I'm supposed to do. | 不做我应该做的事 |
| 182 | If I don't exercise and take care of myself, | 如果我不锻炼和照顾自己, |
| 183 | my health will deteriorate. | 我的健康会恶化。 |
| 184 | If I don't eat well, I won't think clearly. | 如果我吃得不好,我就不会想清楚了 |
| 185 | I'll feel sluggish. | 我会觉得迟钝。 |
| 186 | If | 若为 |
| 187 | I don't work on my business, I won't succeed. | 我不做我的工作,我不会成功。 |
| 188 | By considering the repercussions of not doing the | 考虑不这样做的后果 |
| 189 | or even your work life, you're developing a focus on the potential losses you might experience. | 甚至你的工作生活, 你正在发展 专注于你可能经历的潜在损失。 |
| 190 | In turn, increasing your drive to get things done. | 反过来,增加你的驱动力 事情完成。 |
| 191 | How can you apply this? | 你怎么能应用这个? |
| 192 | Psychologist Ana Sofia Batista says that goals are made of two parts – the things you want | 心理学家安娜·索非亚·巴蒂斯塔(Ana Sofia Batista)表示,目标由两个部分组成,即你想要的东西. |
| 193 | and the things you don't want. | 以及你不希望的东西。 |
| 194 | Keeping the things that you don't want in mind – failing, | 记住你不希望的事情 失败, |
| 195 | not having incredible connections in your life, not being able to support yourself, | 在你的生活中没有难以置信的联系, 无法支撑自己, |
| 196 | not going after your dreams – can be an incredibly powerful motivation mechanism for you. | 而不是追寻梦想, |
| 197 | I practice this daily. | 我每天都在练习 |
| 198 | When I get into a negative mindset and want to give up, | 当我进入消极的心态 想放弃, |
| 199 | I go for a walk and consider what I could potentially be giving up if I don't apply myself | 我出去走走 想想如果我不申请的话 我可能放弃什么 |
| 200 | daily. | 日报. |
| 201 | It's a brutal mechanism, but it's powerful. | 这是一种残酷的机制,但很强大. |
| 202 | It took me a while to accept that | 我花了一段时间才接受 |
| 203 | something as minor as social media could affect not only my work ethic but also my ability to take | 像社交媒体这样小的东西 不仅会影响我的工作道德 也会影响我接受的能力 |
| 204 | challenges. | 挑战。 |
| 205 | It's frustrating to think that you have so little control over your mind, | 以为你控制不了你的思想 令人沮丧 |
| 206 | but gaining that self-awareness is the first step in turning the tables. | 但获得自我意识是扭转局面的第一步。 |
| 207 | It's not going to be easy, but if you want to see a drastic and positive change in your life, | 这不是一件容易的事 但如果你想看到 生活中的剧烈和积极的改变 |
| 208 | you're going to have to go out of your comfort zone and cut out the things that hinder you. | 你得离开你的舒适地带 切除妨碍你的东西 |
| 209 | Good luck. | 祝你好运 |
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