我看到了巴特先生在
So I received the following comment
前几个视频下方发表的评论
a couple of videos ago from a Mr. Bhatt.
他问道 人怎么样才能从
He asks how does one recover from
讨厌的颓废期中恢复过来
a period of unwanted slacking off?
什么才是好的愈合创伤的实践方法？
What are some good practices and ways to recover?
问题的本质便是如何让生活回归正轨
Essentially asking how to get your life back together.
当我读到这条留言时
Now when I came across this comment,
脑海中浮现的第一件事便是我在
the first thing that came to my mind was actually a ritual
很多年前发明的“惯例”
that I invented many many years ago,
远在沉迷于饮酒 吸烟以及
back in college when I was drinking, smoking
纵情聚会的青涩大学期间
and simply partying way too hard.
此惯例对于当时的我来说十分管用
It’s a ritual that worked extremely well for me back then
且如今的我每年至少
and it’s something that I still do
有一到两次仍会如此行事
at least once or twice every single year.
我称之为“多巴胺斋戒”
I call it the Dopamine Fast.
本着使其奏效的目的
Now in order for this to work,
你得将它视为某种假期
you have to treat it like a sort of holiday.
一项全天进行的事件
This is an entire day event
从你醒来的那一刻一直
that starts from the moment you wake up all the way
持续到你酣然入眠
until the moment you fall asleep.
这是一个特殊的假期
And this is a special holiday
因为不同于绝大多数
because unlike most other holidays
充满欢乐以及行程满满的假期
which are fun and filled with activities,
这一假期的整体目的在于
the entire purpose of this one is
尽可能地少些兴趣
to have as little fun as possible,
也就意味着你得有
which means that there’s a huge list
一大堆不能做的事情
of things that you can not do.
不错
That’s right.
那些你认为有趣 愉快或
Things that you consider to be fun, entertaining
使人心情舒畅的事都是严令禁止的
or pleasurable are strictly forbidden.
不可以吃东西
So this means no food,
你能喝的只是水而已
all you’re allowed to do is drink water.
不能用手机
No phone.
你可以开机便于接听紧急电话
You can leave it on for emergency calls,
但却不能使用
but you can’t use it.
不能使用网络 包括上网以及/或者
No Internet, which includes surfing the web and/or
任何社交媒体 如脸书 色拉布 照片墙
social media of any kind–Facebook, Snapchat, Instagram.
不能看视频
No watching of videos,
这意味着没有电视 没有油管 没有网飞
so this means no TV, no YouTube, no Netflix,
不能去看电影 没有任何可替代的娱乐活动
no going to the movies, no substances of any kind.
不喝酒 不吸烟草 不滥用药物 不抽香烟
No alcohol, no weed, no drugs, no cigarettes
不碰含咖啡因的物质
and nothing with caffeine.
不玩视频游戏 不听音乐
No video games, no music,
不和朋友出去闲逛
no hanging out with your friends,
不和任何人聊天
no talking to anyone,
除非遇到紧急事件
unless it’s an emergency
或与工作有关的事
or for something work-related.
不手淫
No masturbating
最后 不阅读任何书籍
and finally no reading of any books–
不管是小说还是非小说类作品
fiction and/or non-fiction.
现在是你可以做的事
Now here’s what you can do.
可以喝水
You can drink water,
可以在外面到处走走
you can walk around outside,
可以做冥想
you can meditate,
可以做些轻运动
you can do some light exercise
最重要的是
and most importantly of all,
可以通过纸笔写点东西
you can write using a pen and paper,
而这些只是规则而已
and those are the rules.
现在的你可能很想知道——
Now at this point in time you’re probably wondering–
激励胶囊 世界上为何会有人如此对待自己
Pill, why in the world would anyone do this to themselves?
这听起来悲惨 听起来像是折磨
It sounds miserable, it sounds like torture.
好吧 我要明确告诉你
Well, I’m gonna show you exactly
多巴胺斋戒如此有效的原因
why the dopamine fast is so effective
以及严格遵循惯例可促使你再次
and how committing to this ritual can force you
变得非常有效率的方式
into becoming extremely productive again,
我也要解释下
and I’m also gonna explain
写作在多巴胺斋戒期间如此重要的原因
why writing is so important during a dopamine fast,
但在这之前
but before we do that,
我要诚挚感谢今日视频的赞助商
I do want to thank the sponsors of today’s videos,
Vincero手表供应商
the guys over Vincero watches.
如若想进行多巴胺斋戒
If you’re going to be doing a dopamine fast,
这意味着你一整天都无所事事
which means you’re basically doing nothing all day.
相信我 你一定总是禁不住
Trust me you’re gonna end up wondering
想知道确切的时间
what the time is quite often,
即你需要一块表
which means you need a watch.
但更为严谨地讲
But on a more serious note,
今年的早些时候
I never really wear watches
在未接触Vincero之前我从未佩戴手表
before getting introduced to Vincero earlier this year
但此后我便颇为关注
and since then I’ve been paying a lot more attention
穿搭方式以及时尚的重要性
to the way I dress and the importance of fashion in general
通过采用一些简单的时尚小贴士
and by just applying some simple fashion tips
例如根据表带的颜色
like matching the color of my watch strap
搭配相应的腰带和鞋子
with the color of my belt and shoes,
我开始被更多的人夸赞
I’ve actually started to get a lot more compliments,
尤其是我的女性朋友
especially for my female friends.
附属品如手表
It’s accessories like watches
可以改变你的风度气质
that can change your entire demeanor
以及他人对你的评价
and how people view you,
因为上等的手表象征
because well, a good watch indicates
高贵优渥的身份
that you’re someone of high status.
现在有很多千篇一律 批量生产的
Now there are a lot of cookie-cutter, mass-produced,
品质低劣的手表
low quality watches out there,
因此能寻得一块提升身价的
so it’s kind of hard to find a good watch
高档手表实属不易
to add to your outfit nowadays.
Vincero因昂贵的外观设计
Vincero is great because they stand out
以及一流的品质屹立于
they have expensive looking designs
极好的上乘地位
and the quality is top-notch.
最重要的是价格很公道
On top of all, that they’re super affordable,
这款手表具备的外观质感
they provide the look and the feel
与所定的价格点完美契合
of a watch worth fine as the price point.
Vincero手表已让我们魂牵梦绕
Now I managed to get Vincero to hook us up
相信这次喜人的交易
with an amazing deal that I know
会让你们爱上这款手表
you guys are going to love.
你要做的便是
All you have to do is
点击下方评论区链接
click on the link in the description box below
发掘更多信息哟
to find out more about it.
好了 让我们再次讨论
All right, so let’s resume
与多巴胺斋戒有关的话题吧
our conversation about the dopamine fast.
现在有两种可以解释
Now there are two main reasons
其如此有效的主要原因
as to why it’s so effective.
第一个便是使驴挨饿
The first is that it starves your donkey.
我的意思是 如果你考虑于此
What I mean by this, well if you think about it,
那么你的心智和身体的关系可谓
the relationship between your mind and body is sort of
与骑手和驴子的关系类似
like the relationship between a rider and a donkey.
如果你骑着一头驴
If you’re riding a donkey
并想让它往前走
and you want it to move,
你得在驴的面前挥舞一根胡萝卜
all you have to do is wave a carrot in front of him.
这就好似如果你想
This is similar to how if you want
说服身体去做一些困难的事
to convince your body to do something that ‘s hard,
便不得不考虑工作完成后
all you have to do is think about
所能得到的奖励
the reward you get after.
这便是习惯运转的基础原理
This is basically how habits work.
我们会积极主动做事
We automatically do things
只要有及时兑现的丰厚奖励
as long as there is a decent reward that follows,
只要有拴在棍子上的胡萝卜
as long as there is a carrot on a stick.
当生活一团乱麻时我们总是
Now what happens to us when our life is a mess is
会过分沉迷于
that we’ve been indulging
太多刺激性的事情上
in too many stimulating things,
如色情文学 毒品 垃圾食品
things like porn, drugs, junk food
以及暴力节目
and binge watching shows.
这样便会产生大量的多巴胺
All produce a huge amount of dopamine.
其等同于让你的驴子
This is equivalent to letting your donkey
随便去吃胡萝卜
eat at a buffet of carrots,
和其它驴子喜欢的可口蔬菜
and other tasty donkey vegetables.
如果你的狗一整周都吃自助餐
If your dog is been eating in a buffet all week,
那么他就不再会因
he’s not gonna be motivated
棍子上的胡萝卜激发出积极性
by a little carrot on a stick anymore,
因为他已经饱了
because he’s full.
而当你专心于多巴胺斋戒时
When you’re committed to doing a dopamine faster,
本质上便是使驴挨饿
essentially starving your donkey,
你其实是在尽可能地给予自己的
you’re giving your body as little stimulation
身体满满一天的点滴激励
as possible for an entire day.
而当驴子在挨饿时
And when your donkey is starving,
你可以通过在他面前
you can easily convince him
挥舞小胡萝卜的方法轻松使其移动
to move by waving just a little carrot in front of him.
这就意味着当你早起时
This means when you wake up in the morning,
在做完斋戒以后
after doing a dopamine fast,
想想自己在事成后
you’ll find it much easier
能够得到的奖励
to convince yourself to go to the gym,
便会发现说服自己去健身房
or to read some pages of a book
或阅读几页书
by thinking about the reward
反而容易的多
you will give yourself after.
解释多巴胺斋戒
The second reason committing to
如此有效的第二个原因是
a dopamine fast is so effective is
它会阻止你掩饰自己的欲望
because it prevents you from masking your pain.
伤痛的目的何在？
What is the purpose of pain?
如果你这样想
Well, if you think about it–
伤痛是阐明某事有误以及
pain is an indicator that something is wrong
需要修复的指示剂
and needs to be fixed right,
它暗示我们某处存在着问题
it’s a sign that there’s a problem somewhere.
如果你的手触碰到了特别烫的东西
If your hand is touching something that’s too hot,
你会感到疼 大脑便会运转起来——
you feel pain and your brain goes–
啊 问题在那里
Ah there’s a problem over there
接着信号便自动传输到大脑中
and it automatically moves your head.
伤痛对于修复我们的问题很有必要
Pain is necessary for us to fix our problems.
同样也适用于情感伤痛
The same thing applies to emotional pain,
如被抛弃 孤独以及羞愧
things like rejection, loneliness and shame.
这些都是暗示我们
These are all indicators that
生活出现了问题的指示器
something is wrong in our lives,
但存在于我们人类中的问题是
but the problem with us humans is
我们热衷于逃避这些感情
that we love to run away from these feelings.
我们喜欢用快乐自我疗伤
We love to self-medicate with pleasure
却不愿解决实质性的问题
instead of solving the actual problem.
这便是许多人在情绪低落之时
That’s why so many people turn to
喜欢用食物 药物 性以及酒精
food, drugs, sex and alcohol
麻痹自我的原因
when they’re in a bad mood,
因为这些东西可以
because all of these things can make
让伤痛消逝 至少暂时可以
that pain go away, at least temporarily.
而做多巴胺斋戒时
Now when you do a dopamine fast,
你没有任何逃避问题的宣泄口
you have no way of avoiding your problems,
因为不夸张地讲 你无法做出
because there’s literally nothing you can do
任何可掩饰伤痛的事
to mask any of the pain
这样便迫使你集中注意力去处理那些
and this forces you to address all of the problems
自己一直在逃避的问题
that you’ve been running away from,
谁知道多久呢
for who knows how long.
于是写作便派上了用场
And here’s where writing comes in.
为了击败伤痛
In order to address this pain,
最佳之计便是去写作
the best thing to do is to write,
去整理思绪
to organize your thoughts,
去发掘伤痛背后隐藏的原因
to figure out why you’re feeling this pain to begin with
从而提出解决方案
and to eventually come up with a plan.
每次专心致志做多巴胺斋戒时
See every time I commit to doing a dopamine fast,
我都至少会在一整天中花上
I will spend at least a couple of hours
花上几个小时写作
writing throughout the day.
这里有几个非常
Here are a couple of
适合扪心自问的问题
very good questions to ask yourself.
这些都是我在以后做多巴胺斋戒时
These are the writing prompts that I’ll use most often
要常常用到的写作提示语
whenever I commit to doing a dopamine fast.
问题一 我今天是否感到不适？
Question No.1 Do I feel any discomfort today?
如果是 哪个身体部位感受得到？
If so, where in my body am I feeling it?
情感伤痛还是身体伤痛？
Is this an emotion or is this physical pain?
如果是情感伤痛 试着描述出来
If it’s an emotion, try to describe it.
是焦虑吗？
Is it anxiety?
是绝望吗？
Is it depression?
是羞愧吗？
Is it shame?
感觉如何？
What does it feel like?
问题二 问问自己
Question No.2 Ask yourself–
我为什么会这样想？
Why do I feel this way?
重要的是不要苛责化学因素的困扰
Now it’s important not to blame a chemical reason,
或者是 你懂的 遗传学因素或其他人
or you know, genetics or other people,
因为绝大多数情况下我们感觉
because most of the time the reason we feel bad is
很糟的原因是由于某些自己可以控制的事
because of something that we can control.
而这些几乎又都是你正在做的事
There are almost always things that you are doing,
都是给你造成困扰的事
that are causing these issues.
所以问问自己 我到底做了
So ask yourself–What things have I been doing
什么可能会令自己困扰的事呢？
that could possibly be causing these issues?
问题三 我该怎么样去修复它？
Question No.3 What should I do to fix it?
我明天可以做的1~3件至少能在
What are 1-3 things that I can do tomorrow
一定程度上缓解伤痛的事是什么？
that will at least somewhat address this pain?
即那些可以让我更得心应手地
Things that would get me a couple of steps closer
处理造成伤痛的难题的事情
to fixing whatever problem is causing this pain.
问题四 如果在未来五年间我没有
Question No.4 What would my life be like
做1~3件中任何一件可缓解伤痛的事
if I did not do any of these 1-3 things
那生活会是什么样子？
for the next five years?
设想最可能出现的糟糕情境
Assume the worst possible scenario
然后切实描述
and really describe it.
最后说说问题五 如果我在未来五年间
And finally Question No.5 What would my life be like
坚持不懈地做1~3件可缓解伤痛的事
if I stuck to these 1-3 things consistently
那生活会是什么样子？
for the next five years?
设想最可能出现的愉快情境
Assume the best possible scenario
然后切切实实进行描述
and really really describe it.
而汲取大多数写作提示语的
Now the key to getting the most of
关键在于多进行写作
these writing prompts is to write a lot.
写的越多 成果越丰厚
The more you write, the better,
但要让自己切实地关注
but allow yourself to really focus on
自己所写的内容
what you’re writing,
在回答每条提示语时给自己多些
give yourself some time to think between answering
恰当 谨慎以及纯粹的思考时间
each of these prompts right, slowly and neatly.
你的时间由自己主宰
You have all of the time in the world,
因为坦率地讲 要做的事情并非很多
because quite frankly, there isn’t much else to do.
如果你详细回答了所有提示语
If you answer all of these prompts in detail,
便会对自己今后需要
you’re gonna have a clearer idea of
做的事有了较为清晰的认知
exactly what you need to do tomorrow.
你会觉得自己动力十足
You’re gonna feel pretty motivated
会坚持不懈地完成所写下的1~3件事
to stick to the 1-3 things that you wrote about,
因为你开始明白
because you’ll come to realize
这些都是自己距离解决问题
that there are things that will get you closer
更进一步的法宝
to solving your problems.
也是解释多巴胺斋戒如此有效的原因
And that’s why the dopamine fast is so effective.
我再次提出了这一“惯例”
Now again this is a ritual that I came up with,
对我来说真的 真的十分奏效
but worked really really well for me,
很好奇此疗法在你们身上
so curious as to whether or not it will have
是否同样神奇有效
the same effect for you guys.
如果你想让生活重新步入正轨
If you’re trying to get your life back together,
试一试 然后在下方评论区让我知道
try this out and let me know in the comments below,
第二天的你感觉如何
how you felt the next day,
最后说一句 请继续收看哦
Besides that, guys stay tuned.