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如何欺骗我的大脑喜欢做困难的事情

How I tricked my brain to like doing hard things

– So for the majority of my life,
尽管在某种程度上
I struggled to go to the gym consistently,
健身已成为我生活的一部分
even though the gym has always been a part of my life to some degree.
但大部分时间里 我仍不得不持续与惰性作战
I grew up playing hockey
我从小就打冰球
and all my brothers played hockey and went to the gym.
我所有的兄弟也都打冰球和健身
So going to the gym was always the right thing to do.
所以健身于我从来都是最正确的事儿
But I could never stay consistent.
可我就是没法一直坚持
Even into university,
即使进了大学
sometimes I’d go two weeks straight at the gym
有时我会连着健身两周
and then take a month off.
然后躺平一个月
I’d try to get into a groove and hype myself up,
我试着让健身成为习惯 并拼命激励自己
and I really wanted to look like Thor.
因为我真的很想拥有托尔那样的体型
And then I lost my hair.
然后 我秃了
The whole point of this story is to let you know
我之所以讲这个故事 是想告诉你
that if you relate to this,
如果你对这个故事感同身受
I’ve been in that exact same place.
我和你有同样的经历
But I’ve managed in recent years
但最近几年 我已设法培养出
to develop a tremendous consistency at the gym.
对健身的强大坚持力
And it takes me a lot less effort to get there
且与从前相比
than it previously ever has.
我并未花太多力气就做到了这点
And I can credit this a lot to a particular mindset I’ve adopted
我将它归功于我采用的一种特定心态
when it comes to doing things
那就是 当你需要做一些
that I find difficult or boring,
很困难或特无聊的事儿时
and sort of tricking my brain into liking these things.
对大脑撒个小谎 告诉它你很喜欢这些事
I’ve also been able to apply this strategy to other areas of my life.
我还把这种策略运用到生活中的其他领域
Most specifically to reading books and editing videos.
尤其是阅读书籍和制作视频
Essentially what I did is I stopped generating motivation
基本上 我所做的就是
by thinking about an end goal,
不再以想要达成某种目标为动力
and instead I learned to enjoy the process.
而是学着去享受过程
So first of all, what’s wrong with visualizing an end goal?
那么首先 设定一个终极目标有什么错吗?
Why not use this image of this beach body
为什么不能用这个沙滩男孩的形象
or a Greek god physique as motivation to work out?
或希腊男神的体格作为健身的动力呢?
Well, the main problem you’ll face is the fact
好吧 最主要的问题是你会发现
that there is a huge disparity between what it feels like
你在幻想拥有古希腊男神体格时的感受
to fantasize about this Greek god physique
和你真的在健身房里奋力举铁时的感受
and what it feels like to actually be at the gym pushing heavy weights.
有巨大的差异
They’re are completely different sensation.
两者是完全不同的感受
Fantasizing about having an awesome body feels awesome.
幻想自己拥有完美体格的感觉很棒
It puts you in this sort of La La Land
它会让你想入非非
where you’re just walking around
仿佛你正用这副想象中的躯体
as this imaginary version of yourself.
悠哉悠哉地四处闲逛
Actually going to the gym, it’s strenuous, it’s sweaty.
而真的健身时 你实际上筋疲力竭 挥汗如雨
And it’s often really boring,
而且还时常感到特别无聊
especially if you’re doing cardio on a treadmill.
尤其是当你在跑步机上做有氧运动时
It’s the most boring thing I’ve ever encountered in my life.
这简直是我遇到过的最无聊的事情
That’s the first problem.
这是第一个问题
The second problem that you face
你将面对的第二个问题是
when you try to generate your motivation from this ideal image of yourself
当你试图把你的完美形象当做动力时
is that it will always be a moving target.
你会发现这个目标总是在移动
No matter how much you fantasize about this perfect version of yourself,
无论你把自己的形象幻想得如何完美
you will never feel like you have arrived.
你永远都不会觉得你达成了目标
And even if you were to hypothetically arrive at this goal,
即使 假设你达成了这一目标
there’s something called entropy.
还有一种叫做熵的东西
Stagnation breeds destruction.
停滞带来毁灭
If you just sit on your winnings,
如果你仅仅满足于小有成就
everything will fall apart.
那么一切成果终会分崩离析
You need to keep moving.
你得不停前进
You have to love the daily discipline
你必须对日常自律有足够的热爱
of going to battle every single day
去面对每一天的新战斗
and finding pleasure and fulfillment in the thing,
并且就在当下 对事物本身
in the present moment for its own sake.
产生愉悦感和成就感
If you’re able to do this, then that’s the happy place.
如果你能做到这点 你就会感到快乐
The thing itself will generate its own motivation as you do it.
做这件事本身就会给你带来动力
And you can become fully immersed in the activity you’re doing.
在做事时 你会完全沉浸其中
So am I saying it’s bad to have goals in general?
那么 我的意思是有目标是件坏事吗?
Not at all.
完全不是
Goals are really good for creating direction.
目标对于确定方向非常有用
Having an ideal is sort of like having a compass.
怀揣理想就好像拿着一个指南针
It’s leading you in the right direction.
它会带你走上正确的方向
You should take a glance at it for reference,
你应该时不时瞄它一眼以作参考
but in the day-to-day struggle of actually doing the thing,
但在日常的艰难行进中
it’s not what you should be focusing on.
它不该是你关注的焦点
So now that we know why it’s kind of unhelpful
所以 现在我们明白了
to always think about this end goal,
为啥总想着目标并不那么有用
now you’re probably thinking,
也许你现在会想
how do I learn to enjoy and embrace difficult things
如何才能学着去接受和享受困难
and have it be an integrated part of my life?
并将这种态度融入我的生活呢?
So there are two things that really helped me do that.
要做到这点 有两条诀窍对我帮助极大
Number one is more of a mindset shift
第一条偏重于转换心态
and it’s more inner work.
它更关注你的内心活动
And number two is more of a practical, strategic thing
第二条 在对待自己方面
that you do to yourself.
则更偏重实操性及战略性
So number one is to operate from an abundance mindset rather than a scarcity mindset.
所以第一条 用富足心态而非匮乏心态做事
When you think to yourself, “I need to go get jacked,”
当你告诉自己 “我要变成肌肉男”
do you think that’s an abundance mindset
你认为这是一种富足心态
or a scarcity mindset?
还是一种匮乏心态?
– [Child] Ready?
[童声]准备好了吗?
Begin.
开始
(whimsical music)
[奇妙的乐声]
– That is a scarcity mindset
这是一种匮乏心态
because you need to go get something.
因为你需要去获得某物
And that implies that you don’t already have it.
这就是在暗示 你还没拥有它
When you say I need to go to the gym
当你说 我得去健身
because I need to go get jacked,
因为我要当肌肉男
you’re subconsciously saying to yourself
你其实在下意识地告诉自己
that’s because I’m not jacked yet.
那是因为我还没成为肌肉男
Which also implies to yourself that you’re not jacked.
这同时也是暗示自己 你不是肌肉男
And as I’ve mentioned in previous videos,
正如我在之前的视频里说的那样
human beings have an innate sense
人类有一种与生俱来的感觉
of wanting to stay intellectually consistent.
那就是希望一直保持理智上的一贯性
Whatever you think your identity is,
无论你怎样定义自己
you will operate accordingly.
你都会相应地按这个定义去做事
So if you are constantly telling yourself
所以 如果你不停地告诉自己
that you are not jacked, what do not jacked people do?
你不是肌肉男 那么非肌肉男会怎么做呢?
They don’t go to the gym.
他们就不去健身了
When you look at it that way,
如果你总是这样看待问题
going to the gym will always be something that’s outside of yourself.
认为去健身是一个来自外部的要求
It’s something that’s unnatural for you.
而非你自然而然的想法
Why would you go to the gym
那么 如果你本身就不是肌肉男
if you’re not jacked?
又还何必去健身呢?
So am I saying you should do some woo-woo thing
那么 难道我是说 你得马上支棱起来
and pretend that you’re jacked all of a sudden?
假装自己已经是肌肉男了吗?
Like force yourself to know that you are in fact a giant beast?
就像强行把自己当成一头巨兽那样?
That’s not what I’m saying because that’s not true.
我并不是这个意思 因为事实并非如此
Instead, try reminding yourself
相反的 你要试着去提醒自己
that the reason why you want to go to the gym
你之所以想去健身
is because you’re an active person,
是因为你本就是一个活跃的人
and going to the gym is something that is important to you.
去健身对你很重要
Your health is important to you.
你的健康对你很重要
So since you’re an active person,
所以 因为你很有活力
going to the gym is just something you do.
健身就是一件你乐意做的事
That gets rid of a ton of mental resistance in the way
在实际健身时 这种心态会消解掉
of actually going to the gym.
精神上的大量抵触情绪
You can use this exact same method for reading books.
你可以把同样的方法用在阅读上
If you’re constantly telling yourself,
如果你不停地告诉自己
oh, I have to go read books to get smarter.
为了变聪明 我必须去读书
Oh, I have to go read a book now.
哦 我现在得读书了
Obviously you’re not gonna have a good time while you’re doing it.
那么显然 当你阅读时是不会感到快乐的
But if you identify as somebody who enjoys reading books,
但如果你把自己定义为阅读爱好者
it’s something that you like doing,
阅读就是你喜欢做的事
it’s just a part of who you are,
它是你生活的一部分
then you’re way more likely to actually follow through with doing it.
那么你把阅读坚持下去的可能性就更高
And if you think this is just some woo-woo crap,
要是你觉得我说的只是些夸夸其谈的废话
this is how some of the greatest musicians,
某些伟大的音乐家
athletes, and performers operate.
运动员和演员确实就是这么做的
Take John Mayer for example.
比如John Mayer
I was just watching one of his Instagram live videos
当时我正在观看他在Instagram上的直播录像
where he was jamming out to blues backtracks
他正在玩蓝调伴奏
and he was having the time of his life.
并且特别享受
And he said on the actual livestream.
他当时就在直播中说
– Nothing’s more fun in this lifetime
-在这一生中 没有什么比
going out to dinner and coming home
出去吃顿晚饭后回到家中
and picking up a guitar and just practicing.
拿起吉他开始练习更有趣的事儿了
Just play.
就是玩儿
I don’t even call it practicing.
我甚至不把这叫做练习
– Because even the word practice implies
因为哪怕练习这个词都是在暗示
that you’re only doing it to achieve some sort of outcome.
你这么做只是为了获得某种成果
But if you’re playing,
但如果你是在玩儿
you’re just enjoying it for what it is.
你就是在享受演奏本身
– So when I’m playing for you,
-所以 当我在为你玩儿吉他
I’m like, I’m kind of doing what I do at home
我就好像 和在家中玩儿吉他一样
which is repeat the same stuff over and over again
重复演奏相同的内容 一遍又一遍
’cause it feels really good.
因为这种感觉太棒了
– This next tip is a little bit more practical
第二个诀窍更偏向实操性
and a little less theoretical.
而少了些理论性
And that is to utilize habit-bunching.
那就是运用习惯搭配策略
And that is when you pair an already existing habit that you are used to doing
也就是把一个你早已养成的习惯
with one that you’re trying to work on.
与你想要养成的习惯配对
So for instance, I’m a sucker for a great cup of coffee.
例如 我是狂热的咖啡爱好者
I have one in the morning and one in the early afternoon.
我会在早上来一杯 午后再来一杯
I really enjoy the taste of coffee
我真的很享受咖啡的味道
and I look forward to it every single time.
我每时每刻都想要喝咖啡
Do I have an addiction?
我这是上瘾了吗?
Yes, but I can leverage this filthy habit of mine
是的 但我能利用这个恶习
into working on another habit.
来帮我培养另一个习惯
A great one to pair with a coffee addiction is reading.
能与咖啡瘾完美搭配的一个习惯就是阅读
And that’s exactly how I started reading more books.
这正是我开始阅读更多书籍的方法
Every single morning next to my coffee maker,
每天早上 就在我的咖啡机旁
I placed the book that I wanted to read next to it
我会放上一本打算阅读的书籍
so that when I made my coffee,
这样当我做咖啡时
I knew to pick up the book
我就会拿起书
and I could only drink the coffee
而我在这一整段读+喝的时间里
if I was reading the book the entire time I was drinking it.
我只喝咖啡
Done.
完成
And the crazy thing about this
关于这一方法 最绝妙的是
is eventually you just start getting used to reading
最终 无论你喝不喝咖啡
whether you have coffee or not.
你都会开始习惯于阅读
The action of opening up a book and reading becomes a lot more natural.
打开书并阅读变得越来越理所当然
But it’ll become something very pleasant to you.
它最终成为一件给你带来愉悦感的事
That’s so much better than reading
比读书会让你变聪明这一目标
for the end goal of becoming smarter.
带给你的愉悦感要多得多
What is getting smarter even feel like?
变得更聪明 是种什么感觉
It doesn’t feel like anything.
事实就是 啥感觉也没有
It’s not like in “The Matrix”
它并不像黑客帝国中描述的那样
where they download kung fu onto Neo,
当人们把功夫程序植入Neo脑中
all of a sudden you just feel it.
感觉立刻就来了
Habit-bunching also works really well
当你想养成健身习惯时
when you’re trying to develop a gym habit.
习惯搭配的方法同样也很有效
If you have an album that you are currently in the habit of listening to,
假如你正沉迷于欣赏某张专辑
and you crave the sound of Post Malone’s
或者你喜欢Post Malone的那些
beautiful, sweet, silky melodies,
美妙 甜蜜又丝滑的旋律
then you should leverage that.
那么你应该试试这个方法
Allow yourself to listen to Post Malone,
允许自己听Post Malone的歌
but only when you’re at the gym.
但只能在健身时听
This is one of the main ways I started
这是使我把健身坚持下去的
to become consistent at the gym.
主要方法之一
I had this Migos album that would pump me up so much.
这张Migos的专辑给我鼓了不少劲儿
Even though I’m looking back on it now,
尽管如今再回听时 我发现
it’s not even good music at all.
它其实并没那么好听
And just like drinking coffee and reading,
就像喝咖啡搭配阅读
once you start using habit-bunching
一旦你开始运用习惯搭配的方法
to develop a positive association
来为你想要养成的习惯
with the habit you’re trying to work on,
建立一种积极的关联
then your entire mindset towards that thing shifts.
那么你对这件事的心态会整个儿转变
Pretty soon you will just like going to the gym because of the way it makes you feel.
很快 你会仅因为健身带给你的感觉而爱上它
And realize that
并且明白过来
it’s less about the music that’s actually making you feel so good,
音乐并不是让你感觉如此良好的主因
and it’s more about the endorphins
你在举重和健身中产生的安多芬
of pushing heavy weight and getting stronger.
才是更重要的原因
So to summarize,
总得来说
stop generating your motivation on a day-to-day basis
不要幻想一个自己永远都达不到的目标
by fantasizing about some sort of end goal that you’re never going to arrive at.
再把这个目标作为你日常行动的动力
Instead, use the appropriate mindset shifts
而是将你的心态适当地转换一下
and the habit-bunching tool
再运用习惯搭配的方法
and whatever other tools at your disposal you have
或者其它任何你觉得管用的方法
to help you love the process
来帮助你爱上整个过程
and help you love doing these things for their own sake.
爱上这个行为本身
Huge shout-out to Skillshare for sponsoring this video.
非常感谢技巧分享网站赞助本视频
For those of you who don’t know,
可能还有人不了解
Skillshare is an online learning platform
技巧分享是一个线上学习平台
with thousands of classes covering dozens of topics.
涵盖了多种主题下的上千门课
Everything from photography to productivity
从摄影课程到生产力课程
to learning how the stock market works.
再到股市运作的学习课程
Which is actually the exact topic
这其实是我最近在技巧分享平台上
that I’ve sunk my teeth into recently on Skillshare.
最沉迷的一门课程
As I build my business and start making more money,
由于我创业了 还开始挣了些钱
I know that it’s only a matter of time before I start investing.
我明白我迟早会开始投资股票
Unfortunately, I know pretty much nothing about the stock market
不幸的是 我对股市一窍不通
and it’s always been something that I really wanted to learn more about.
而它又一直是我非常想学习的知识
Which obviously if I’m gonna invest in the stock market,
显然 如果我打算投资股市
I would wanna know what I’m doing first.
我得知道首先要做什么
Luckily there’s this class that I discovered on Skillshare
所幸我在技巧分享平台发现了这门
by a guy named Business Casual.
由网友“商务休闲”发布的课程
And he has two classes on just an introduction
他发布了两门课 分别对股市如何运作
to how the stock market works
及不同的要素如何参与运作
and how all the different elements come into play,
等内容仅做了入门介绍
and I feel my mind expanding already.
而这已大大地拓宽了我的思路
Pretty soon, I’m gonna be like Eddie Morra from Limitless
很快 我就会像《永无止境》中的Eddie Morra那样
and just start making millions of dollars overnight.
一夜之间成为百万富翁
Skillshare is offering Better Ideas’ viewers
如果通过简介中提供的链接进入平台
two months completely free of a premium membership
技巧分享将向《好主意》节目的观众
if you use the link in the description.
提供两个月的免费高级会员资格
Which means right now, absolutely free,
就是现在 完全免费
you can check out Business Casual’s class on the stock market
你可以查看由商务休闲发布的股市课程
and learn as much as I’m learning right now.
和我学习同样的知识
After your free trial expires,
即使免费试用结束后
Skillshare is actually still very affordable.
技巧分享平台的费用仍然很平价
If you sign up for the annual membership,
如果你登记为年度会员
your monthly hit is less than $10 a month.
每月的费用还不到10美元
So once again, hit the link in the description
再说一次 请点击简介中的链接
to get two months of Skillshare premium absolutely free.
获取技巧分享的两个月免费高级会员资格
If you like this video, make sure to hit Like
如果喜欢本视频 请点赞
because when you hit Like, the algorithm blesses me
因为你的点赞会使大数据算法
with shoving this video in front of other people’s faces.
帮我把本视频推送给更多观众
This will be especially helpful
如果有人正对健身有所纠结
if somebody is struggling to go to the gym,
这将对他们尤其有帮助
and my tips in this video helped them randomly
本视频中的小技巧会随机帮到他们
’cause my face popped up on their homepage.
因为我的脸会被推送到他们的主页上
If you’re lurking here,
如果你正在这儿潜水
consider subscribing and hitting the bell icon
请考虑订阅我们 并点击铃铛标志
so you don’t miss when I make new videos.
这样你就不会错过我的新视频了
Also, our notification squad is growing.
还有 我的通知小组人数也在增加
Last time I checked, it was over 20,000,
上回查询时 人数已经超过2万
which means over 20,000 people get notified,
也就是说 每当我上传新的视频
actually get a pop-up notification
超过两万人会收到通知
when I upload a new video.
就是那种弹窗通知
And if you’re part of the notification squad,
如果你是通知小组的一员
there’s a way higher chance that I can actually respond to your comments.
你的评论被我翻牌的可能性会大大提高
I can heart your comments.
我会给你的评论点赞
I can pin your comments.
把你的评论置顶
Really exciting things happening on the channel.
我的频道总有许多有趣的事情
I’ll actually be uploading next week,
下周我将发布新的视频
based on “Atomic Habits” by James Clear.
来谈谈James Clear写的《原子习惯》
But that’s all for today.
今天就到这里吧
Thank you for watching
多谢观看
and we’ll catch you in the next video.
我们下一个视频再见
(relaxed music)
[轻松音乐]

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视频概述

两条有用的诀窍用于欺骗大脑喜欢做困难的事

听录译者

收集自网络

翻译译者

何不秉烛游

审核员

审核员XY

视频来源

https://www.youtube.com/watch?v=yM0tQabjYYg

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