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6. 意志力真的存在吗

How To Stop Bad Decisions With Willpower

这里是激励胶囊 欢迎你们来到
Improvement Pill here I wan na welcome you to lesson six
《自我驯服》课程
of the tamed course
在前几个视频中
In the last couple of videos
我们的重点是习惯 如习惯的原理
we focused on habits how habits works
最好的习惯有哪些
what are some of the best habits and
怎么正确地养成好习惯
also how to properly build them
如果你之前没看过这类视频
If you have not watched any of those videos yet
请立即暂停视频
pause this video right now
点击简介下方的链接
and clik on the link
它会跳转到课程表页面
in the description below
里面有所有十个课程
it will bring you to a playlist with all of the lessons
已按照时间顺序排列好
of the ten course in chronological order
今天的课程我将会给你介绍
In today’s lesson I’m gon na introduce you
一个非常重要的概念
to a very important concept that
它将会改变你对生活的看法
will change the way you look at your life and
尤其是你的习惯
especially your habits
那就是“意志力”
A concept called “willpower”
我们将会学习意志力是否真的存在
we’re gon na cover whether or not willpower is even real
如果存在 它的原理是什么
if so how does it work and finally what happens
以及当意志力降至一定界限时会发生什么
when your levels of willpower drop below a certain threshold
1998年
A study was
著名心理学家Roy Baumeister做了一项实验
conducted in 1998 by a famouspsychologist Roy Baumeister
他把人员分成三组并禁食
He took three groups of people and had them fast
使他们饥饿
so that they were hungry
然后他让前两组在桌边坐下
he had the first two groups sit down at a table
桌上放了两个罐子在他们面前
with two bowls in front of them a bowl
一罐是饼干 一罐是萝卜
of warm cookies and a bowl of radishes
第一组被要求
The first group was instructed to help
他们可以随便选择想吃的
themselves to whatever they wanted
第二组被要求不能吃饼干
The second group was not allowed to eat any cookies
第三组是对照组
and the third group was
他们坐在一个空荡荡的房间里
the control group they sat in an empty room
没有食物摆在他们面前
with no food in front of them.
过了一会儿 三个组被带到
After a while, the three groups were taken to
另一个房间 在这里
another room where they were asked to work
他们被要求完成一些拼图
on some puzzles
他们还被告知这是一项推理测试
they were told that this was a test of reasoning
事实上这些拼图是无解的
but these puzzles were actually unsolvable what
研究者是为了
the researchers were looking at
探究这三组对象在放弃前
was how long these groups of people which tried
能坚持多长时间完成拼图
to solve these puzzles before giving up
那个允许吃饼干的
The room that was allowed to eat cookies
小组坚持了20分钟
lasted about 20 minutes
那个坐在空房间里没有食物的对照组
The control group who sat in an empty room and had
同样是20分钟
no food also lasted about 20 minutes
现在有趣的部分来了
Now here’s the interesting part the group
那个不允许吃饼干的小组
that had to resist eating the
只坚持了八分钟 这个研究想要告诉我们
cookies only lasted eight minutes now what does
的第一点是它展示了意志力
this study show us first of all it shows us
是真实存在的
that willpower is very real
那个不得不抵抗饼干诱惑
the group that had to resist eating the
的小组的某一特性水平很低
cookies had lower levels of something
而这某一特性被用来抵抗饼干诱惑
Something was used to resist eating those cookies and
这一特性就是意志力
that something is willpower and
正是因为他们用
because they used a lot of it
大量意志力抵抗诱惑
while resisting those cookies they had a
所以拼图时会更难坚持
harder time working on the puzzles
其实把意志力比作肌肉
so the metaphor of willpower being like a
是对的
muscle is actually true
因为你用“精神上的肌肉”越多
the more you use this mental muscle the less mental
力量就消耗得越快
strength you have today
也有说意志力像电池 这也是非常贴切的
the metaphor of willpower being like a battery is also very true
因为每一天的开始
It turns out that we start off with a
我们都储存了一定的意志力
certain amount of willpower every single day and
大脑完成各种烧脑任务后
by doing mentally strangest tasks
意志力就减少了
the amount we have decreases and
虽然像电池一样
just like a battery there are ways to
可以充电恢复意志力
recharge your levels of willpower
但是如果意志力
but if the amount of willpower you have drops
降低到一定界限
below a certain threshold
如果你处于低电量
if your battery levels get low interesting
有趣的事情发生了
things start to happen the official term
此状态的术语是‘‘自我损耗”
for this state is called ego depletion
科学家们对活跃的大脑进行了扫描
scientists have conducted active brain scans
这些大脑来自于那些
on subjects who had their levels
故意降低自己意志力的受试者
of willpower purposely lowered
研究者发现当你处在
they found that when you’re in a state of ego
“自我损耗”状态时大脑反应会变慢
depletion your brain literally fires slower
除此以外 你大脑的警报系统
on top of that the alarm system in your brain
错误处理会变得更慢 这意味着在
for errors becomes weaker this means that you will have a
你的工作中你更难发现错误
harder time spotting errors in your work
在测试中也就更可能表现得更糟糕
so you’re more likely to do worse on tests
更容易在一些重要的对话中
and more likely to say the wrong things
说错话
during important conversations like
比如商务会议或者甚至约会
business meetings or even dates they also found
他们还发现人们在
that people in the state of
‘‘自我损耗”状态下更难控制自己的反应
Ego depletion have a harder timecontrolling their reactions this means
这意味着你更容易
that you’re more likely to
变得冲动引起愤怒或者因为
become emotional to get angry or to cry over
为了鸡毛蒜皮的事哭泣
something small not only that
不仅如此 你对疼痛的承受力也会
but your ability to withstand pain is also
大幅降低 研究发现人们在
drastically decreased studies found that people
‘‘自我损耗”状态下
in a state of Eagle depletion
当他们把手快速插入一桶水中
literally felt more pain when they stuck their hand
感受到的疼痛比平常更强烈
in a bucket of water and
最重要的一点是当你处在
most importantly when you’re in a state
“自我损耗”时 想做出正确决定
of ego depletion it becomes extremely hard
会变得异常艰难
for you to make the right disicions
这是因为两点原因
This is because of two reasons number one
第一 当你处在
when you’re in a state
‘‘自我损耗”中 你会更冲动和
of ego depletion you become more impulsive and
更容易受诱惑
temptations feel a lot stronger
又一研究发现 当‘‘自我损耗”状态的主体
A study found that when Eagle depleted subjects
收到了一个精心包装过的礼物
were presented with a gift-wrapped box
他们打开它的欲望
they felt a huge increase on average in
会比平常更强烈
desire to open it
第二 坏的习惯会被彻底植入到你的脑海
Number two bad habits that have been ingrained in your mind
像抽烟的习惯
like your smoking habit or
或酗酒的恶习 将会很难戒掉
your drinking problem become extremely hard to resist
因为这些习惯早已根深蒂固
this is because these habits are so ingrained
它们不会消耗意志力
in your brain that they don’t use up any willpower
但主动努力戒掉它们会消耗意志力
but actively trying to resist them does
所以如果你曾发现你的饮食计划是一纸空文
so if you’ve ever found yourself cheating on your diet or
或者找借口不去健身房
coming up with excuses not to go to the gym
又或者对一种已戒掉几个月
or even having extremely strong cravings
的酒精饮料极度渴求
for a drink after quitting for months
这就很可能是因为你处在
It’s most likely because you’re
“自我损耗”状态中
in a state of ego depletion
这是一个非常重要的信息
This is extremely important information
因为它告诉我们习惯是怎样
because it shows us just how much of our
被意志力水平所影响的
habits are affected by our levels of will power
比如说有一个研究发现
For example a study found that
在考试期间 学生抽烟抽得更多
during exam times students would smoke
锻炼更少 吃得更多而且不健康
more exercise less eat more and unhealthy
还有甚至更不爱干净 这些都是
and even have worse hygiene because all of
因为他们的意志力关注在准备考试上
their willpower is focused on studying for their exams
这意味着他们留更少的意志力在其他琐事上
This means they have less willpower for all the other stuff
另一个例子
Here’s another example
如果你曾生过病
if you’ve ever been sick before you’ve probably
你可能注意到
noticed that you have a harder time
你会更难去坚持好习惯
sticking to good habits
那是因为当你生病了
this is because when you’re sick
你的身体会把大半精力花在与疾病对抗上
your body focuses most of its energy on fighting the disease
科学家们已经验证过这一点
it’s actually been proven by scientists
即当你生病时
that your levels of willpower are
你的意志力水平会明显降低
significantly lower when you’re sick and
正因为如此 才会使你
because of this your ability to make the
无法做正确的决定
right decisions go out the window
这也是为什么
and that’s why we feel so unmotivated to
生病时会无力保持好习惯
stick to our good habits when we’re feeling ill
现在我们知道了意志力是真实存在的
so now that we know willpower is real and we know
也知道了在“自我损耗”状态下会发生什么
what happens when we enter the state of Eagle depletion
那么几个值得思考的问题来了
this brings up a couple of good questions
第一 一天中有什么会降低意志力?
number one what lowers our willpower throughout the day
有什么方式保存意志力吗?
is there a way to conserve our willpower
第二 我们怎么给意志力充电?
number two how can we recharge our willpower
这样我们就可以避免处于‘‘自我损耗”状态
so that we can avoid staying in a state of ego depletion
第三 是否可以永久性增加
and number three is there a way
电池的容量
to permanently increase the size of
即增加我们每天意志力的容量?
our battery to increase the amount of willpower we have
我们将会在接下来的三个视频
every day we’ll answer these three questions
解答这三个问题
over the course of the next three videos
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the same course was made possible
使《自我驯服》成为可能
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如果你想要支持本频道
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并想要赞助人才有的一些福利
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比如能够
such as being able to speak
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with me on a private server and
还有去书吧
access to a book club where
跟我们一起读书 讨论之前学过的东西
we read books together and discuss things that we’ve learned
还有查看下我的Patreon页面吧
Check out my patreon page right here
此外欢迎继续收看
besides that guys stay tuned

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视频概述

本视频通过多个研究例子证明意志力是真实存在的。

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翻译译者

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视频来源

https://www.youtube.com/watch?v=nZ8mhgivq9g

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