未登录,请登录后再发表信息
最新评论 (0)
播放视频

7.保持积极性的秘诀

THE SECRET TO STAYING MOTIVATED - Willpower Efficiency

这里是“激励胶囊”
improvement pill here
欢迎来到《自我驯服》的第七节课
welcome to lesson 7 of the tamed course
前面的课程让我们开始认识了意志力
in the previous lesson we started learning about willpower
意志力是什么 是如何运作的
what it is and how it works
更前面的视频还讨论了很多关于习惯的内容
prior to that we covered a ton of very important stuff about habits
如果你还没有看完这个系列的其他视频
so if you haven’t watched all of those videos yet
现在请暂停一下
pause this video right now
点击下方说明中的链接
and click on the link in the description below
《自我驯服》所有视频会以时间顺序
it will bring you to a playlist of all of the lessons of the tain course
呈现在你的面前
in chronological order
今天这节课
in today’s lesson
我们将讨论
we’re gonna speak about
在一天中是什么让我们的意志力变弱
what decreases our levels of willpower throughout the day
如何避免意志力过多的消耗
how can we avoid losing too much willpower
如何利用意志力让我们变得更加高效
and how can we become more efficient with the way we spend our willpower
以避免进入并处于自我损耗的状态中
so that we can avoid entering and staying in a state of ego depletion
给忘记的观众回顾一下
for those of you that don’t remember
自我损耗是指:
ego depletion is a state
我们在意志力衰减到某个临界值以下所进入的状态
we enter when our levels of willpower drop below a certain threshold
我们在进入自我损耗的状态后
when we’re in a state of ego depletion
大脑会真的运转得更加缓慢
our brain literally firess lower
这会造成非常多的问题
and this causes a wide variety of problems
最重要的是
most importantly
我们会变得更加冲动和情绪化
we become more impulsive more emotional
并且使坚持良好的习惯变得更加困难
and we have a harder time sticking to our good habits
那么 我们意志力的消耗 是什么造成的呢
so what causes our levels of willpower to drop
事实上确实有一些因素造成了这种情况
well it turns out there’s actually a couple of things
那么 今天我们将谈一谈
so today we ‘re gon na speak about
造成意志力消耗最常见的三种因素:
the three most common ways this happens
第一种是大脑的思考过程
the first is mental processes
如果我要你解答下面的数学题
if I were to tell you to solve the following math problem
5乘以5
five times five
这不会对意志力产生任何的消耗
it wouldn’t take any willpower
这是因为
this is because
你的大脑得出25这个答案 几乎是不假思索的
the answer 25 almost automatically appears in your head
但是 如果我要你
but if I told you
用笔和纸解答这样的数学题 比如134乘以34
to solve something like a hundred 34 times 54 using a pen and paper
这就会让意志力产生一些消耗
that would consume some willpower
这是因为 你必须实实在在坐下来进行计算
and this is because you would actually have to sit down and figure it out
当你必须仔细思考如何做的时候
when you have to think hard about how to do something
你的意志力就会产生消耗
that drains your willpower
这就是为什么呢
that’s why
即使 你办公室的工作不需要任何的体力劳动
even if you’re working an office job that doesn’t require any physical work it’s
但是 你回到家时却依然可能会疲惫不堪
it’s possible to become completely exhausted by the time you get home
这是因为
because you’ve
你在一整天完成工作的思考过程中
been using up your willpower throughout the day
已经将意志力已经耗尽了
on mental processes to complete your work
那么 我们能够做些什么
so what can we do
减少一整天的思考过程呢?
to reduce the amount of mental processes we do throughout the day
最好的办法就是
well the best thing to
找到更高效的工作方式
do is to find more efficient ways to get our work done
比如说
for example
我们现在使用了计算器
nowadays we have calculators
那么 你就不必亲手来解答那些复杂的数学题了
so you don’t have to rely on solving complicated math problems by hand
或者 比如说
or let’s say
你办公室的工作涉及到了数据录入
you’re working in an office and your job involves data entry
你可以想出一个自动录入数据的办法
you can figure out a way to automate this process
或者 想出制作自动录入数据程序的方法
figure out a way to create a program that automatically enters in the data for you
造成意志力消耗的第二种因素
the second way we consume willpower
是克制欲望的过程
is when we resist urges
如果你记得我们在上节课说过一个著名的实验:
if you recall we spoke about a famous study in our previous lesson
当面要求忍住想吃曲奇饼冲动的一组实验对象
the subjects who are told to resist their urges to eat the
与允许随心所欲地吃东西另一组实验对象相比
cookies in front of them had lower levels of willpower
意志力会消耗得更严重
than their counterparts who are allowed to eat whatever they wanted
我们主动和欲望抗争的时候
when we actively fight our urges
就会消耗意志力
this consumes willpower
我肯定很多人曾经都发现自己处于这样的状态里
I’m sure many of you have found yourself in the following situation
你非常渴望抽烟或者吃些垃圾食品
you’re craving a cigarette or some junk food
但是却告诉自己不要
but you tell yourself no no
我告诫自己不要这样做
I told myself I was going to quit
不过欲望却没有变化
but the urge remains and
在主动与欲望抗争了大概30分钟或者1个小时后
after about thirty minutes or an hour of actively fighting this urge
你还是向诱惑妥协了
you give in to your temptations
这是因为你和这些欲望抗争时
the reason this happens is because
耗尽了你的意志力
you’re depleting your willpower while resisting these urges
请记住如果意志力消耗得太严重
and remember if your levels of willpower drop too low
你就会进入自我损耗的状态
you enter a state of ego depletion
你会变得更加冲动
your impulse has become stronger
并最终会向欲望妥协
and you eventually give in
那么 我们面对这种情况能够做些什么呢
so what can we do about this
有这样两种办法
well there’s two things you can do
可以避免在和欲望抗争时 过度地消耗意志力
to avoid losing too much willpower while resisting your urges
第一种就是 改变你身处的环境
the first is to change your environment
如果你躺在床上 产生了想看色情片的冲动
if you’re feeling the urges to watch pornography when you’re laying in bed
就应该走出卧室 做点其他的事情
you need to get out of your room and do something else
你在一天中的某个时刻呆在床上或者卧室
it’s very likely that being in your bed or your room combined with a certain time
很有可能就是这个坏习惯的“提示”
of day is the cue for this bad habit
如果你不改变你身处的环境
if you do not change your environment
这个“提示”就会不断地激发这个坏习惯
that cue will continue to prompt your bad habit
你的大脑会说
your brain is gonna say
喂嗨 该不停地看色情片了
hey it’s time to watch some porn over and over again
这就是习惯冲动的来源
this is where the urge comes from
要想习惯的冲动不产生
you don’t feel urges for habits
只有让“提示”不出现
unless a cue is present
因此 不要留在卧室
so instead of staying in
更好的选择是离开房间 去锻炼身体
it’s better to step out the house and go to the gym
这样做可以消除“提示”
this does two things it removes the cue
你就不必应对“提示”带来的冲动
so you don’t have to deal with the urges
同时 还能够开始培养一个好习惯
and it also allows you to start building a good habit
并最终取代掉现在这个恶习
that can eventually replace it
你也可以将卧室门大打开
you could also leave your door open
如果你喜欢关着卧室门看色情片
if you’re someone who likes to watch pornography with your door closed
那么 私密的感觉就可能是“提示”
a sense of privacy may be your cue
你将卧室门大打开
by leaving the doors open
这个“提示”也就消失了
you no longer have to deal with the cue
你在改变身处环境的时候
when it comes to changing your environment
哪种有用 哪种没有用 是需要大量反复试验的
it requires a lot of trial and error to see what works and what doesn’t
为了避免和欲望抗争时过度地消耗意志力
the second way to avoid losing too much willpower when
第二种方法是
resisting your urges is to become
对欲望本身进行冥想
extremely mindful of the urge itself
这种方法 尽管可能听起来有些玄乎
this may sound kind of woowoo
但是 对于防止过度消耗的再次发生
but this is actually one of the most effective techniques out there
这种方法的确是最为行之有效的
when it comes to preventing relapses

实际上研究发现
in fact a study found
采用了这个方法的实验对象
that subjects who used the
与没有采用该方法的实验对象相比
following technique had more than twotimes the chance of
戒掉不良嗜好的可能性要高出2倍以上的
overcoming their addiction than those who did not
这个方法是这样:
so here’s the technique
下一次欲望要是出现了
the next time you feel an urge
你就坐下来
sit down and focus all
全身心身地感受这个欲望
of your attention on this urge
欲望给你怎样的感觉?
how does it feel
欲望是在体内何处被你感觉到的?
where in your body do you feel it
然后 自己想象
then think to yourself
自己现在正在感受着抽烟的欲望
huh I am feeling an urge to smoke a cigarette right now
然后 自己想象
then think to yourself
自己现在正在对欲望的感受进行思考
huh I am currently thinking about feeling in urge right now
这种形式的冥想 被称之为“正念”
this is a form of meditation that’s called mindfulness
你现在大概想知道
now you’re probably wondering
这个简单的方法 为什么会如此有效
why is this simple technique so effective
这样想一想
well think of it this way
你让蚊子叮了后会感觉有些痒
when you get bit by a mosquito,it itches a little bit
这和欲望有那么点类似
kind of like an urge
你要是决定去挠
if you decide to scratch it
或者要是自己主动这样想:
or if you actively think to yourself
我的天 我讨厌蚊子
oh my god I hate mosquitoes
我被叮得如此厉害
my bite is so much
猜猜会发生什么
guess what happens
你会感觉更加痒
the itch gets worse
但是 你要是选择不予理睬
but if you choose to ignore it and you
并且不去挠它 也就不会感觉到痒了
don’t scratch the itch it disappears and
这种情况对欲望也同样适用
the same thing applies for your urges
如果 你现在注意到自己产生了欲望
if you just become mindful that you have an urge
不要让欲望与任何负面的事物产生联系
and you don’t associate it with anything negative
仅仅对欲望给予关注即可
simply observe that it’s there
然后 欲望会自然而然地消失
then it too will naturally disappear
最后 意志力消耗的第三种方式
the third and final way that our levels of willpower drop
是意志力由于“决定疲劳”产生的消耗
throughout the day is through something called decision fatigue
你就算只是进行了选择
by simply making a choice
决定采用哪个选项
deciding which option to go with
决定某件事是否要做
deciding whether or not to do something
都会消耗一定的意志力
you consume some willpower
其实销售人员一直在利用“决定疲劳”使自己获利
marketers actually use this to their advantage all of the time
有不少地方比如你当地的超市都在利用此原则
it’s present in places like your local supermarket
绝大多数超市都会将糖果 零食
almost all supermarkets have their candies and
往前布置 正好挨着收银台摆放
small snacks up front right next to the register
为什么呢
why is that
这是因为 你购物时会做出很多的小决定
well it’s actually because when you’re shopping you’re making a bunch of small decisions
我应该购买哪种牌子的麦片?
which brand the cereal should I get
我这周该吃哪种蔬菜?
what veggies am I gon na eat this week
哪块牛排更好?
which cut of steak is better
当你即将走到收银台的时候
by the time you get to a register
大量的小决定已经耗光了你所有的意志力
you’ve already used up a decent sum of your willpower on dozens and dozens of small decisions
你突然又排到交费的队伍中缓慢移动着
all of a sudden you’re on a slow moving line
同时面前摆放着不少的可口小食品
with a bunch of tasty treats in front of you
尽管你知道自己不应该购买那个糖果棒
you know you shouldn’t buy that candy bar
不过由于意志力的匮乏 你会冲动地将它买下来
but you feel impulsive because of your lower levels of willpower and you grab it
我们如何能够防止这样的情况发生呢
so how can we combat this
特别在购物的时候
well a great way to prevent yourself
为了防止自己受到“决定疲劳”的影响
from getting hit by too much decision fatigue especially
可以采用这样的好办法:
when it comes to shopping is
列出一张清单
by making a list
诸如一张购物清单之类的
something like a list of groceries that you want to buy
你在到达超市后
so when you arrive at the supermarket
只需要找到清单列出的商品
all you have to do is finding items and
并将其放到购物篮里
putting it in your basket
瞧 没有了“决定疲劳”
and voila no decision fatigue
这意味你会有足够的意志力
which means enough willpower
抵制收银台附近零食的诱惑
to say no to those snacks near the register
你决定要做某件事情的时候
decision fatigue is also present
同样也会产生“决定疲劳”
when you make a decision to do something
我在前面视频里曾经提到过
I’ve mentioned in previous videos
穿鞋离开家去健身房
that it actually takes more willpower to put on
比起健身本身
your shoes and leave your house to go to the gym
要消耗更多的意志力
than the actual workout itself
这是因为
and this is because when you put
你在穿鞋离开家的时候
on your shoes and you leave the house
就对去健身房已经做出了决定
you’ve made the decision to go to the gym
这个看似很小的决定
this seemingly small decision
其实会消耗很多的意志力
actually takes a tremendous amount of willpower
对于这种情况 我们可以做些什么呢
so what can we do about this
首先可以运用一种叫做“执行意图”的技巧
the first thing to do is to implement a trick called implementation intention
就是让你将打算做的事情的时间和位置写下来
this is when you write down the time and place that you’re gon na do something
这样做可以避免你做出决定
what this does is it removes the act of deciding
如果你决定周三晚上9点去健身房
if you decide that you’re going to the gym at 9:00 p.m. Wednesday
但你要在周一晚上就写出你的“执行意图”
but you write out your implementation intention on Monday night
那么当周三到来时 你的意志力就不会受到影响
then your levels of willpower will not be affected come Wednesday
然后你只需要遵循自己的计划就行了
the next thing to do is to simply stick to your habit
第一次强迫自己去健身房会消耗很多的意志力
it takes a tremendous amount of willpower to force yourself to go to the gym the first time
不过随着你的坚持 意志力的消耗会逐渐减少
but this gradually decreases over time as you continue to go to the gym
这基本上就是《自我驯服》的思想体系:
and that’s basically the philosophy of this course
让你坚持某种习惯
to get you to stick to a habit
当坚持的次数到达“自动性”曲线
enough times for it to hit that line
坚持习惯就不会消耗太多的意志力了
of automaticity where it doesn’t require much willpower
避免这类“决定疲倦”的最后一个办法是 :
the final way that we can avoid the sort of decision fatigue
学会享受工作
is by learning how to enjoy the task
其实做自己享受的工作 是不怎么消耗意志力的
there’s a reason why the siding to do tasks that we enjoy doesn’t really drain our willpower
这是因为 我们的决定已经放在那里了
and it’s because the decision has already been made
对于是否要吃糖果棒
our brain doesn’t really have to decide
大脑确实没有进行决定的必要
whether or not it wants to eat a candy bar
因为 大脑几乎总是会说想吃
it’s almost always going to say yes
这样的效果 你同样也可以做到
you can accomplish this same effect by convincing yourself
办法是让自己坚信你努力培养的习惯是最优秀的
that the habit you try to build is the best thing ever
比如说
let’s say
你想去健身房
for example that you want to hit the gym
如果真是那样
if that’s the case then
你就应该开始看
you should start watching videos
人们谈论去健身房的好处的一些视频
of people talking about the benefits of hitting the gym
总是让自己身边存在
surround yourself with
能够证明去健身房是最好的事情的证据
proof that hitting the gym is the best thing ever
订阅YouTube健身相关的频道
subscribe to youtube channels about fitness
和人们谈论健身
talk to people about fitness
在卧室张贴有关健身的海报
put up posters in your room about fitness and
不久你就会开始相信去健身房
over time you start to believe
将改善生活的方方面面
that hitting the gym will make your life better in every way
去健身房是一件最好的事情
that it’s the best thing ever
这种状态出现之后
and when this happens
你去健身房将不会再是一个艰难的抉择
going to the gym no longer becomes a hard decision to make
造成意志力消耗的因素有这样几种:
our levels of willpower are consumed
大脑的思考过程
by mental processes
避免这类消耗的办法是
which you can avoid by
是找到事情更为高效的完成方式
finding more efficient ways to get things done
克制欲望的过程
resisting urges
避免这类消耗的办法是
which you can avoid by
改变你身处的环境
changing your environment
或者对欲望本身进行冥想
or becoming mindful of the urge itself
“决定疲倦”
and decision fatigue
避免这类消耗的办法是
which you can avoid
你提前计划出清单和 “执行意图”
by planning ahead with lists and implementation intention
坚持你的行为 让其变成习惯
sticking to your routines until they become habits
你就不需要再作出任何抉择了
which means you don’t even have to makea decision anymore
让自己相信
and convincing yourself
你努力培养的是最为良好的习惯
that the habit you’re trying to build is the best thing ever
你通过运用以上这些技巧
by implementing these tips
自我损耗的状态会明显变得更少
you’ll find yourself in a state of ego depletion significantly less
你在培养习惯的过程中
this will drastically decrease the amount of relapses you have
意志力的损耗也会明显降低
while you’re building your habit
不过 完全避免自我损耗的状态是不可能的
but it’s impossible to completely avoid the state of Eagle depletion
因此 问题就在于
so the question remains how do
我们如何给自己的意志力充电
we recharge our levels of willpower
以使我们即使在自我损耗的状态下
so that even if we’re in a state of ego
也能够从这种状态中摆脱出去
depletion we can get out of it
这是我们下一节课的主题
and that’s the topic of our next lesson
你们观看的这十节课程都是完全免费的
the ten course was brought to you for absolutely free
这离不开这个频道众筹者的资助
with the help of the patrons of this channel
每一块钱都会帮助我
each and every single dollar helps me
继续制作免费视频内容
continue to create this sort of content for free
所有Patreon平台的众筹者都可以获得福利
all of my patrons receive perks and benefits
可以点击这里我的Patreon平台主页进行了解
which you can find out by checking out my patreon page right here
另外请继续关注我们
besides that guys stay tuned

发表评论

译制信息
视频概述

这是一篇介绍怎么保持一个人的意志力,为大家提供保持意志力的方法的文章

听录译者

收集自网络

翻译译者

翻译爱好者山人乙

审核员

审核员YZ

视频来源

https://www.youtube.com/watch?v=A0pUR7ONGNs

相关推荐