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零动力时如何激励自己

How to Make Yourself Study When You Have ZERO Motivation

让我们都坦诚一点
Let’s be honest with each other here.
你现在根本不应该在看视频
You’re not actually supposedto be on YouTube right now.
对吧?
Right?
或许有一些繁重的作业
Now you probably have some huge assignment that’s
现在就躺在桌上盯着你
staring at you from your desk right now,
但是着手开始做
but the thought of doing any work
是你现在最不愿想的问题
on that assignment right now is the last thing on your mind
因为你真的感到毫无动力
because you have literally no motivation to do it.
如果你也有这种感觉 好吧 你不是一个人
And if you’re feeling that way, well you’re not alone.
我总是有这种感觉
I feel that way all the time.
尽管这些年我都在做提高效率的研究
And despite all the years I have put into productivity
咱们频道里还有这么多相关视频
research and all the videos you see on this channel,
我仍然至少每周陷入一次那种
at least once a week I run into a
我必须做点什么
situation where I have to do something
但就是没有动力去做的情况
and I have basicallyno motivation to do it.
所以这是一种很常见的问题
So this is a pretty common problem.
不论希亚·拉博夫那句“至理名言”
And despite those immortalwords from Shia LaBeouf
怎样在我们的脑子里“余音绕梁”
constantly ringing in our heads…
动起来!
– Just do it!
很多人还是会经常面临这种问题
– A lot of us continually deal with it.
涉及到提高效率的范畴
Now within the realm of productivity,
都会有长期和短期两类解决方案
there are both long term fixes and short term fixes.
而针对缺乏动力的问题
And for a problem like this, a problem of motivation,
长期的解决方案就像是提高自制力
long term fixes would be things like building better self discipline or
养成好习惯或者创造一个更好的学习环境之类
building strong habits or creating a better study space.
然而今天我想说的是短期的解决方案
But today I wanna focuson the short term fixes.
如果有些事情是你今天就要完成
If you have something thatyou need to get done today,
但是又完全没有动力去做
but you’re feeling completely unmotivated,
你能做些什么?
what can you do?
好的 今天我会介绍一种
Well today I’m gon na go through a
百试不爽的四步法 一种每次遇到这种情况
four step process that I go through every single
我都会用的方法
time that I’m feeling this way.
根据多年的经验
And through personalexperience over several years,
我切身体会到做这些事是真的有用
I have learned that doingthese things really does help,
尽管有时候我的大脑告诉我
even if my brain tells me that,
这回我真的不行了
this time I really am having an off day.
这次不会有效果的
This time it’s not going to work.
但当我真的花了点时间
When I actually take the time and put
实际操作了这些步骤
in the effort to put these things into practice,
就真的会起作用
they really do help.
第一步很简单
And the first one on the list is to simply
就是出去散个步
go outside and go for a walk.
这可能是四步法中最简单的一步
This is probably the simplestpractice on the list.
也是我的大脑总试图说服我
But it’s also the one that my brain always tries to convince itself
没必要去做的那一步
that it doesn’t need to do.
因为当我有很多工作要做的时候
Because when I have a lot of work to do,
想到要站起来出去走走
the thought of getting up from my desk and going outside,
似乎显得尤为浪费时间
seems like a huge waste of time.
但是每次遇到下面的情况
But every single time that I do it, when
当我感觉提不起劲儿来或者头脑昏昏沉沉
I’m feeling unmotivated or I’m dealing with brain fog,
出来走走总是能帮我打起精神 充满动力
it always helps to raise my motivation levels
还能理清思绪
and clear my head.
我可以把相关的科学证据都发给大家看
Now I could send you allsorts of scientific evidence
来证明这件事情的可靠性
about why this is true.
比如在约翰·瑞迪教授的
For instance, Dr.
《运动改变大脑》一书中
John Ratey’s book,”Spark,”
详尽的描述了运动
goes into all sorts ofdetail about how exercise
是如何提高你的认知能力的
raises your cognitiveabilities after you do it.
同时也有研究表明维生素D
And there are also studiesthat show that Vitamin D,
一种主要靠日晒合成的维生素 可以减轻疲劳
which you get primarily through sunlight exposure, can help with symptoms of fatigue.
日本也有一种“森林疗法”
And there’s also the Japaneseconcept of Shinrin-Yoku,
或者叫“森林浴” 这种疗法主张亲近自然
or forest bathing, which asserts that exposure to nature,
就像这种树林
you know forests and trees like this,
会对健康产生诸多益处
can have all sorts of health benefits.
但是我主要想与大家分享的是
But the main thing I want to share
我个人在实际体验后的感受
here is my personal experience with this practice.
因为我的专注力总是能
Because my ability to focus is always
在散步后得到绝对的提升
100 % of the time improved when I choose to go for a walk.
或者再准确一点说
Or to be more accurate,
是在我选择走出去做运动后
whenever I choose to go outside and do any kind of exercise.
可能是打篮球或者滑滑板
Could be playing basketballor skateboarding.
我之所以推荐散步是因为它简单易行
The reason I chose to focus on walking here is that it’s easy.
你完全不需要任何器材
You don’t need any equipment.
不必准备篮球
You don’t need a basketball.
也不需要自行车
You don’t need a bike.
即使在寒冷的天气你依然可以做到
And you can even do it if it’s cold.
就像挪威那句俗话说的
As they say in Norway,
没有坏天气 只有错穿衣
there is no such thing as bad weather, only bad clothes.
现在让我们回到演播室
Now let’s go back to the studio.
当你走了出去 散完了步
So once you’ve gone out and finished
给你的大脑加了一把劲儿
that walk and you brought your mental energy up just a little bit,
下一步就是决定
the next thing on the list to do is to decide
一项具体的任务来执行了
on one specific task to work on.
如果你手头有一份待办事项清单
If you have a to do list with multiple items
把它拿一边儿去
on it, put it away.
你需要集中精力在一件事儿上
You need to commit to a single task
而且当你遇到困难时
and you don’t want that to do list to
你也不想被清单上的其他任务干扰吧
be a temptation to jump to something else once it gets difficult.
关键在于心无旁骛
It’s all about committing.
想象一个仓鼠球里有三只仓鼠
Imagine a hamster ball withthree different hamsters in it.
如果它们都试着
If all those hamsters are trying
往不同的方向跑
to go their own little separate direction,
那这个仓鼠球就会纹丝不动
then that hamster ballis going to go nowhere.
但是如果它们决定往同一个方向跑
But if they all decideto go in one direction,
好吧 他们可能会互相绊倒
well they’re probably going to trip all over each other
因为仓鼠球并不适合多只仓鼠使用
because hamster balls were not designed for multiple hamsters, but
不过好在你的大脑并不是仓鼠球
luckily your brain is not a hamster ball.
当你决定朝着一个方向前进的时候
And when you decide on onespecific direction to go in
集中精力做 就会取得成效
and you commit to it, you make progress.
你可以单纯的在脑中进行这一步
Now you can make thiscommitment purely mental.
但是我发现有时候也可以
But I also find that it sometimes works to
找一张纸写下来
pull out a scrap of paper and write down
你决定做的那项任务
the task that you decide to work on,
这样的话
so that way it can be
就像它就坐在你的桌旁
sitting next to you on your desk
时刻提醒你别忘了它
and constantly remindingyou if you start to forget.
如果你想要电子版提醒
And if you want an electronic solution,
谷歌浏览器有个叫“momentum”的插件
there’s also a chrome extension called momentum,
这个插件会新建一个标签页
which basically replacesyour new tab screen
自带一张漂亮的壁纸
with a cool wallpaper and it
选定一项需要专心做的任务
lets you decide on one singular focus
输入进去 就设定好了
that you can type in and then set.
好了 到第三步了
Alright onto step three in the process.
一旦你选好了那件
Once you’ve decided on that one task
要专心去做的事儿
you’re going to work on, the
下一步就是“物归原位”
next step is to clear to neutral.
也就是说整理你是工作区域 你的书桌
This means to clear up your work space, your desk,
以及你的电脑
and your desktop on your computer, and setting that
让工作区域只为
space back to a state where it’s prepped for that
你选定的任务服务 没有其他的东西
single task you decided to work on and nothing else.
安东尼·波登在他的《厨房机密档案》一书中
Anthony Bourdain talksabout a similar concept
提出过类似的概念
in his book,”Kitchen Confidential.”
书中提到了一位曾与他共事的主厨
He talks about how a chef that he used to
找到其手下的一名二厨
work with went up to one of his line cooks
用手在二厨那脏兮兮 布满菜渣的
and ran his hands across the cooks really dirty,
案板上划过 将手举到二厨面前说道
crumb-filled cutting board, put it up to his face and said,
你脑子里就是这样的
this is what your brain looks like.
保持整洁
Work clean.
每个主厨都重视“物归原位”
Every chef knows thevalue of mise en place.
我这次说对了吧
Did I get that right this time?
(画外音)对 赞!
– [Offscreen Male] Yep.- Yes!
这是法语中的一种说法 就是东西都要归位的意思
Which is a French term that essentially means, everything in its place.
当工作区域收拾妥当了 你也确定好了任务
When your work area is organized and set up for the taskthat you have decided on,
你的工作将会更加有效率
you are going to work on that task a lot more effectively.
再想想那个仓鼠球 最后
Again remember that hamster ball. Finally,
当你实际开始
to actually get yourself
着手做那项工作时
into the process of doing the task,
就要用到我所谓的“小步走戏法”了
utilize what I like to call, the low effort hack.
这其实是我用的一种心理小窍门
This is a useful little mental hack that I use,
基本上每天都用吧
on pretty much, a daily basis.
因为我时常打心里抵触某项工作
Because usually when I feelmental resistance to a task,
比如为了我的视频做调查 或者写脚本
like researching for a video or writing a video script,
之所以抵触通常是因为
that mental resistance is usually because
我懂得想要做好有多不容易
of how difficult it isto do the task well.
假设我正在写视频脚本
If I’m writing a video script,
一般我很抗拒写下一段
usually I feel resistance writing the next paragraph
因为我觉得这里需要来个歇后语
because I feel like itneeds to have a word play
或引用个有趣的例子
or a funny reference.
当我在做调查时 我知道
And when I’m researching, I know that it’s
想要找到一项科学研究
gon na be difficult to actually find the scientific studies that
来支持我的观点有多困难 但是
will back up what I’m trying to say. But,
这里就是
and this is where
让“小步走”发挥作用的时候了
the whole low effort thing comes in,
很简单
what isn’t difficult
就是写下我脑中正在想的东西
is just writing what’s on the top of my mind right now.
如果我想不出来笑话或者
If I can’t come up with a joke
让这段脚本更有趣的例子
or a reference that will make the segment I
没关系的
‘m writing funnier, that’s fine.
我只需要写下
I’ll just write what’s
现在浮现在脑中的东西 稍后回来润色
in my head right now and I’ll come back and make it funnier later.
当我在参考相关研究的时候也是同样的道理
And it’s the exact same storywhen I’m referencing research.
如果我真的不想去找理论的
If I really don’t want to go find the
确切来源或者我想要引用的事例
exact source or that one fact that I’m trying
那我就先不找了
to reference, then I won’t.
写脚本时我就留出空白
In the script I’ll put in brackets
代表那个我想要引用
and all caps, reference that one study
或者查明的研究
and figure out where it came from,
之后会再来填补这个空白
and then I’ll do that later.
这么做意味着你先要创作一些东西
Now doing this means that you’re creating something
之后再将它变的更好
that you’re gon na have to come back and fix later on.
但是这是可行的
But that’s okay.
记住 空白页才是真正的敌人
Remember the blank page is the enemy.
“精雕细琢”不完美总比
It’s far easier to come
“白手起家”“一步到位”
back and fix an imperfect mess later on,
要容易多了
then it is to create something perfect from scratch on the first try.
不完美的作品至少给了你可以下手的地方
That imperfect mess gives you hand holds that you can grab onto. Additionally,
另外一个“小步走”能够带给你的
another huge benefit of starting
巨大收益
from a place of low effort,
就是有时候你需要来点
is that sometimes you just need a little bit of
热身才能达到
a warm up to get yourself into a place where
全神贯注以及最佳的创作状态
you’re really creative and in the zone.
在我十几岁的时候
Back when I was a teenager,
爸爸给我和哥哥安排了举重训练
my dad had a weight training schedule for me and my brother.
每周至少三次
We had to work out atleast three times a week.
有时候我和他一起去健身房
And sometimes I’d comedown into the gym with him
然后我就说 爸 今天我想要放松一天
and I’d say, dad today is an off day,
真的只想举点轻的
I really just want to go light.
我没有感觉
I’m not feeling it.
我永远都不会忘记他在那种情况下和我说的话
And I will never forget what he told me on one of those occasions.
他说有时候你会打破你的“个纪”
He said that sometimes you hit your PRs,
就是个人纪录 就在你没感觉的那天
your personal records, on off days.
这可不是我编的 是确实发生的事儿
And I’m actually not making this up, this really did happen.
有一天我走下地下室
One of those days I came down to the basement,
我说 爸 今天休息一天吧
I said dad, it’s an off day.
他让我做了一次比平时更久
So he had me go through a longer
的热身运动
than normal warm-up period
就在那一天 我打破了我的“个纪”
and on that day, I actually hit a PR.
实际上我记得应该是225磅
In fact I think it was actually 225,
如果你也举重你就会知道
which if you’re a weightlifter you know is
杠铃两边各有两个杠铃片
two plates on each side of the bar,
那个重量在我的印象里
and that was one of the mentally,
对我来说是最难达到的纪录之一
most difficult PRs for me to hit.
真的花了我好长一段时间
It took me a really long time to get.
因此这算是个不错的例子了
So that should serve as an illustration.
尽管你觉得自己不在状态
Even if you feel like today is an off day,
试试用“小步走”的办法 花点时间
just use that low effort hack and put some time in.
这两种状态之间还是有很大不同的
There is a big difference between your state
就是你开始行动之前
of mind before you start working
与你已经进入状态之后
and your state of mind onceyou’re in the flow state.
一旦你沉浸在你的工作中
Once you’re emersed in your project.
这个小戏法就能使你进入状态
The trick is just getting yourself there.
有一件事
So one of the things I
我已经忙了好一阵了
‘ve been working on for a while now,
算是幕后的故事吧 就是设计一个全新的网站叫“大学生奇客圈” 你也许在
kind of behind the scenes, is a brand new design for my website, College Info Geek, which is where you may have seen
我的视频相关的文章中见过 不过
some of the articles that go along with the videos I make. Though,
我可能要这么说 我们
I should probably say, we’ve
一起设计的这个新网站
been working on a new design because I’m
我负责视觉设计的部分
just doing the visual design component of it.
而实际上代码都是
All the actual code that’s gon na run
由我的朋友马丁来编写的
the site is being written by my friend Martin,
他也是我的播客搭档
whose also the co-host on my podcast.
最近他正在……
And lately he’s been working on…
好吧 事实上……
Well actually…
马丁 你在忙啥来?
Martin what are you working on?
你想听简化版还是详细版
– Do you want the one hour version or the five hour version?
反正哪一版你都听不懂
I guarantee you will notunderstand either one.
也是
– Fair enough.
实话说
Though to be fair to myself,
现在网站里有些正在使用的的编码
I did do some of the code that is live
是我写的
on the site right now.
在我上大学的时候
And back when I was in college, and couldn’t
因为雇不起人
afford to have anybody on my team, I had to
我都是自己写网站里的代码
do all of the coding on my website.
事实证明编写代码是个
It turns out that learning to code was
挺值得学习的技能
actually a pretty good skill to pick up.
很庆幸的是这也不是很难学的东西
And luckily, it’s not something that’sactually that difficult to learn.
如果你感兴趣想要自学
And if you’re interested in picking it up yourself,
可以去一些网站上查找
you might want to check out some of the
基础的网站开发课程 比如Skillshare
basic web development courses over on Skillshare.
如果你完全是个小白 在Skillshare上
If you’re just starting out in this, there
有一个课程叫“手把手教你做一个自己的网站”
‘s one called,’Hand Coding Your First Website’
是由瑞奇阿姆斯特朗老师教授的
by a guy named Rich Armstrong, which goes in
详细的讲授了HTML和CSS的基础
depth on the basics of HTML and CSS.
还有一个课程来自于同一个老师
And there’s another course by the same
是关于网页版面的
teacher that’s all about web layout,
也很有必要学习一下
which is also very important to learn.
即使你对网站开发不感兴趣
And even if you’re interested in something besides web development,
Skillshare的课程库里可能也有适合你的课程
Skillshare’s library probably has something for you
因为他们有超过19000种课程
because they’ve got over 19,000 courses
涉及设计,数码动画,摄影,编程
in topics like design, digital animation, photography, programming,
所有课程都包含组件和项目
and all these courses have hands on components and projects
你可以立即来一场知识的饕餮盛宴
that you can immediately sink your teeth into so that you’re learning actively.
Skillshare与其他在线培训平台相比更划算
Skillshare is also more affordable than most other on-line
年费会员每天花费小于
learning platforms with their annual subscription being less than
10美元 就能无限学习课程
$ 10 a month for unlimited access.
更好的是 前五百位点击
And what’s more, the first 500 people that click
下面这个链接并注册的用户能够
the link in the description down below and sign up,
以0.99美元每月的优惠价格获得前俩月的会员
will get their first two months for just $.99.
感谢Skillshare对本视频和本频道的
Big thanks to Skillsharefor sponsoring this video
大力赞助和支持
and helping to support this channel.
像往常一样 感想大家的观看
And as always, thank you guys so much for watching.
如果你觉得本视频对你有所帮助 愿意继续支持
If you found this video helpful give it a like to support this channel.
可以点击订阅按钮
And you might also want to hit subscribe
这样就不会错过以后的新视频了
so you don’t miss future videos when they come out.
你也可以点击这里
You can also click right there
免费获得一本我的书
to get a free copy of my book
教你如何提高成绩
on how to earn better grades,
或者点这里 继续收看咱们频道的其他视频
or right around there to watch one more video on this channel.
感谢收看 我们下次见
Thanks for watching and I will see you in the next one.

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译制信息
视频概述

当你感到毫无动力时,看了本视频也许可以拯救你的拖延症晚期

听录译者

收集自网络

翻译译者

立冬_十年

审核员

审核员B

视频来源

https://www.youtube.com/watch?v=9oWOsocN7qg

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