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如何把懒惰变成你的优势- 20 秒法则

Use Laziness To Your Advantage - The 20 Second Rule

I want to thank Skillshare for sponsoring this video.
感谢Skillshare对本视频的赞助
Let’s be honest.
诚实地说
We’re all lazy to some extent.
我们都多少有些懒惰
And there’s nothing wrong with that.
这没有什么不对
It’s natural.
这是自然而然的
However, most of the time, it’s those exact moments of laziness
然而 大多数时候 正是这些懒惰的时刻
that make us overindulge on our bad habits.
让我们沉溺于我们的坏习惯中
You see, when we feel motivated,
你看 当我们感到有动力时
it’s quite easy to do the things we want to do,
就很容易去做我们想做的事情
even if we find them difficult otherwise.
即使我们发现它们很困难
But when we’re feeling stressed, tired, lazy
但是当我们感到有压力 疲惫 懒惰
or when we’ve had a long day,
或者当我们经历了漫长的一天
we don’t quite posses that enthusiasm to do something that requires effort.
我们就没有足够的热情去做一些需要努力的事情了
This is why on those lazy days,
这就是为什么在那些懒散的日子里
we usually do whatever is most convenient or easy,
我们通常会做最方便或最容易的事情
whatever that might be.
无论那可能是什么
And generally that’s our default behavior.
一般来说 这是我们的默认行为
In technology, default means the way something works when you start using it.
在技术领域 默认是指当你初次使用时系统预设的运行方式
For example, when you buy a new phone, the settings are already set for you.
例句 你买了一部新手机 它在出厂时就设置好了
You get a default ringtone, a preset wallpaper, etc..
你会得到一个默认的铃声 一个预设的壁纸等
And unless you change those settings, default is what you’re stuck with.
除非你改变这些设置 否则你只能默认使用
Now it’s similar with our habits.
同我们的习惯一样
We all have certain behaviors that we adapted to, that are standard to us.
我们每个人都有些自己习以为常的行为
They have become our default
它们已经成为了我们的默认行为
and we tend to perform them almost on auto-pilot.
我们几乎在无意识地执行
Those behaviors could be positive like: reading or learning new skills.
这些行为可能是积极的 比如:阅读 学习新技能
Or they could be something negative like:
也可能是消极的
smoking cigarettes and scrolling through social media all day.
比如:吸烟 整天浏览社交媒体
Now, instead of accepting all of our behaviors as defaults,
现在 我们应该重新审视这些行为
we should re-examine the ones that are not serving us.
而不是接受我们所有的默认行为
Just like we can change our ringtone, we can also adjust our behavior.
就像我们可以改变我们的铃声一样 我们也可以调整自己的行为
And we can use our lazy nature to our advantage here.
甚至我们可以利用懒惰的天性
All we need to do is utilize The 20 Second Rule.
我们需要做的就是利用20秒法则
In his book “The Happiness Advantage”,
肖恩·阿克尔在他的《幸福的优势》一书中
Shawn Achor describes his own struggle with behavior change.
描写了自己如何改变行为的故事
Shawn had a very clear goal.
肖恩有一个非常明确的目标
He wanted to practice his guitar more often,
他想更经常地练习吉他
while reducing the amount of time he spent watching TV.
同时减少看电视的时间
However he encountered a problem that many of us do,
然而 当我们想要改变自己的行为时
whenever we want to change our behavior.
我们很多人都会遇到一个问题 他也不例外
Simply telling himself that he’ll do it,
仅仅告诉自己会做到
wasn’t enough for him to actually do it.
还不足以让他真正能做到
His guitar stayed in the closet, and watching TV remained his default go-to option.
肖恩的吉他留在壁橱里 看电视仍然是他的默认选择
Shawn recognized that he needed to disrupt his default behavior somehow,
肖恩意识到他需要以某种方式打破他的默认行为
otherwise nothing would change.
否则一切如旧
So he started looking for a solution.
于是 他开始寻找解决方法
He realized that every time he wanted to play his guitar,
他意识到 每次他想弹吉他的时候
he had to first go in the closet, get the guitar case out,
他必须先到壁橱里 把吉他盒拿出来
and only once he got the guitar out of its case, could he actually play.
只有当他把吉他从盒子里拿出来的时候 他才能真的开始练习
This all took roughly 20 seconds, but even this minimal effort that was required,
这一切大约只需20秒 但即使是这最小的动作
seemed to be enough to deter Shawn from playing.
似乎也足以阻止肖恩弹吉他
After he became aware of this, he decided to move the guitar out of the closet,
当他意识到这一点后 他决定把吉他从壁橱里拿出来
and put it on a guitar stand, in the living room instead.
放在客厅的吉他架上
Now, whenever he wanted to play,
现在 每当他想练习的时候
he didn’t have to search around the closet any longer.
他再也不用去壁橱里找了
The guitar was already out of its case,
吉他已经从盒子里拿出来了
and he was able to pick it up and start practicing,
他可以拿起来就开始练习
without having to exert too much effort.
而不需要太费劲
Shawn also applied a similar tweak to his TV habit.
肖恩也对自己看电视的习惯做了类似的调整
This time what he did was, he took the batteries out of the remote control
这次 他把遥控器的电池取出来
and moved them to a drawer in another room.
放到另一个房间的抽屉里
The next few nights, when he got home from work and by default jumped on the couch to watch TV,
接下来的几个晚上 当他下班回家 照例跳到沙发上看电视时
he noticed that something was wrong.
他发现有些不对劲
He kept pressing the ON button, on the remote,
他一直按遥控器上的开关键
forgetting that he removed the batteries.
忘记了他已经取出电池了
Now, Shawn didn’t feel like getting up and retrieving the batteries from the other room,
现在 肖恩不想起身从另一个房间拿回电池
as this would take extra effort.
因为这需要花费额外的力气
So instead he picked up and played his guitar,
而他的吉他就在一个触手可及的地方
which was conveniently within an arm’s reach.
于是 他拿起吉他弹了起来
This slight intervention allowed him to disrupt his default behavior.
这种轻微的干预让他打乱了自己的默认行为
And as days passed, his urge to watch TV decreased,
几天过去了 他看电视的欲望减少了
and playing the guitar started to feel more and more natural.
弹吉他这一行为开始变得越发自然了
Shawn decided to call this behavioral approach: The 20 Second Rule.
肖恩决定给这一方法取名:20秒法则
Essentially what he did was, he made playing the guitar 20 seconds easier,
实际上 他所做的是 让弹吉他这一行为简化20秒
while making watching TV 20 seconds harder.
而让看电视更复杂化20秒
And this strategy can be applied to pretty much any behavior you want to change.
这个方法可以应用到任何你想改变的行为上
Of course, 20 seconds is just a suggestion and not an absolute number.
当然 20秒只是一个建议 而不是一个绝对数字
In some cases, more than 20 seconds could be required,
在某些情况下 可能需要超过20秒
while in other cases it could be less than 20.
而在其他情况下可能小于20秒
The point is to lessen the barriers between activities you want to do more often,
关键是通过让自己更方便地去做那些你想经常做的活动
by making it more convenient for yourself to do them.
来减少这些活动之间的障碍
While on the flip side, increase the obstacles between activities
而另一方面 在你想要戒除的活动之间
you want to stop participating in,
增加障碍
by making them more difficult to start.
让它们更难开始
I know that this might sound simple and intuitive,
我知道这听起来很简单 很直观
but many of us don’t utilize this.
但是我们很多人并没有利用这一点
Which is a shame, since our surroundings are a huge contributing factor
很遗憾 因为我们的环境是影响我们行为的
when it comes to our behavior.
一个巨大因素
You see, usually the most difficult part of any behavior is getting started.
你看 通常任何行为最困难的部分都是开始
And the more activation energy an activity requires,
一项活动需要的启动能量越多
the less likely you are to start,
你就越不可能开始
especially if you’re feeling tired or lazy.
尤其是当你感到疲惫或懒惰的时候
When I say activation energy, I mean the amount of effort you need to exert,
当我说启动能量时 我指的是在你开始做一件事之前
before you can begin something.
你需要付出的努力
So for example, watching TV usually takes very little activation energy.
例如 看电视通常只需要很少的启动能量
You just have to get the remote, jump on the couch, and you’re set.
你只需要拿起遥控器 跳上沙发 就可以了
Not much effort is required.
不需要很费劲
Now when it comes to working out, a little more activation energy is needed to begin.
现在说到运动 需要更多一点的启动能量才能开始
However, if you really think about it, lifting weights isn’t that difficult.
然而 如果你仔细想想 举重并不是那么难
Sure, it’s not as easy as laying on the couch,
当然 这并不像躺在沙发上那么容易
but the activity itself is not really that grueling.
但活动本身并没有那么累人
What really turns you off, is the fact that you have so many steps to go through,
真正让你感到厌烦的是 在你开始锻炼之前
before you can begin working out.
你有那么多的准备步骤要做
First you need to get your gym bag ready,
首先你需要准备好你的运动包
put on your shoes,
穿上你的鞋子
then you need to drive to the gym,
然后你需要开车去体育馆
change your clothes, and so on and so forth.
换衣服 如此种种
There’s so many inconveniences standing in the way.
有太多不便之处了
But if you could skip some of those steps, or at least make them more tolerable,
但如果你能跳过其中的一些步骤 或者至少让它们更容易接受
working out would become much easier,
运动就会变得容易得多
as there would be less activation energy required.
因为所需的启动能量会更少
And it’s the same with pretty much any other activity.
这也适应于其他任何活动
When it comes down to it, most of the activities aren’t that difficult to do,
归根结底 大多数活动都不是那么难做
they just require a little more effort for you to get started.
它们只需要你多付出一点努力让其开始
But once you do start and get settled in,
但一旦你开始并适应了
it’s always very easy to continue,
就很容易继续下去
even if you don’t necessarily find the activity as fun.
即使你并不觉得这个活动很有趣
So if you’re able to lower the activation energy required to begin a certain behavior,
所以如果你能够降低开始某种行为所需的启动能量
your chances of doing what you want to do, increase exponentially.
你做你想做的事情的机会 就会翻倍增长
And this is especially important because, even if you enjoy doing something,
这一点尤其重要 因为即使你喜欢做某件事
but there’s a lot of friction in the way before you can begin,
但在你开始之前 你会遇到很多阻力
you’re more likely to skip it and go do something easier instead.
你更可能跳过它 转而做更简单的事情
For example, I love going for long bike rides.
例如 我喜欢骑自行车长途旅行
It’s one activity that always helps me unwind,
这是一项能帮助我放松的活动
especially if I’m feeling stressed or anxious.
尤其是当我感到压力或焦虑的时候
However, there’s one problem I encounter every single time I want to go cycling.
然而 每次我想骑自行车的时候都会遇到一个问题
And that is the fact that I have to get my bike out of the basement first.
就是我必须先把自行车从地下室取出来
The whole process takes me exactly 3 minutes,
整个过程只花费3分钟
but sometimes it’s enough to discourage me from going on that ride.
但是有时这足以让我改变骑车的主意了
Logically this makes no sense.
从逻辑上讲 毫无道理可言
Why would 3 minutes of preparation, deter me from doing something I know I enjoy?
为什么3分钟的准备时间就能阻止我去做自己喜欢的事情呢?
But like I said, humans are quite lazy and we would rather do something
但就像我说的 人类相当懒惰 我们宁愿做一些简单和方便的事情
that’s easy and convenient, instead of what we actually want to do.
而不是我们真正想做的事情
For this simple reason, I’m sometimes stressed for the entire day.
就因为这个简单的原因 我有时一整天都倍感压力
This of course, could easily be avoided, by just going on that bike ride,
当然 这是很容易避免的 只要去骑自行车就行了
which I know I would enjoy and it would help me de-stress.
我知道我喜欢骑自行车 它会帮助我减压
But at that moment, I would rather go for the default option,
但在那一刻我宁愿保持原样
which is to spend my time thinking about all the horrible scenarios
默认选择花时间去思考
that will never happen,
所有永远不会发生的可怕场景
instead of choosing a slightly less convenient option,
而不是选择一个稍微不太方便的选项
which would solve the problem.
来解决问题
I know all of this might sound silly,
我知道这一切听起来可能很傻
but it’s just an example of how inconvenience can dictate our actions.
但这只是一个例子 说明“不便”是如何支配我们的行动
By now, you probably understand how your surroundings affect your behavior,
到目前为止 你可能已经了解了环境是如何影响你的行为的
and you might even have a few ideas about how you can use all this information to your advantage.
你甚至可能对如何利用所有这些信息有一些想法
But just so you can get a better sense of it,
但是为了让你更好地理解它
here’s a few common problems people face,
这里有一些人们经常遇到的问题
and how The 20 Second Rule can be applied to solve them.
以及如何应用20秒法则来解决它们
If you want to exercise more often, make sure your gym is as close as possible.
如果你想经常锻炼 确保你的健身房离你越近越好
Preferably somewhere on your route to work.
最好是在你上班的路上
This way, you can stop there before you start your job,
这样 你可以在开始工作前
or afterwards when you’re on your way home.
或下班回家的路上停在那里
If you have to drive 1 hour somewhere every time you want to workout,
如果你每次想要锻炼都得开1个小时的车去某个地方
you’ll be more likely to skip it altogether as that’s a huge barrier.
你很可能会跳过它 因为这是一个巨大的障碍
Plus you wanna make sure to get your gym bag ready ahead of time,
另外 你要确保提前准备好你的健身包
or whatever else is necessary for the workout of your choice.
或者你的锻炼项目所需的其他任何东西
This way when you’re ready to exercise,
这样 当你准备锻炼的时候
you don’t have to search and scramble around for all the necessary gear.
你就不用到处寻找必要的装备了
Some people also like to sleep in their gym clothes,
有些人还喜欢穿着运动服睡觉
so when they wake up they are already set.
所以当他们醒来时 他们已经准备好了
Basically they skip the dressing up part when they wake up,
基本上 他们在醒来后就跳过了穿衣打扮这一环节
since usually in the morning, they don’t really feel like exercising.
因为通常在早上 他们并不是真的想锻炼
But since they are already geared up, it’s much easier to do so,
但由于他们已经做好准备 这样做就容易得多了
because there’s one less barrier in the way.
因为路上少了一个障碍
If you have trouble eating healthy, simply throw out all the unhealthy food in your house.
如果你在健康饮食方面有困难 那就把家里所有不健康的食物都扔掉
This way, all that remains is healthy food.
这样 剩下的就只有健康的食物了
When you’re hungry and you don’t feeling like cooking,
当你饿了不想做饭的时候
of course you will eat whatever is most convenient.
当然你会吃任何最方便的东西
Usually that’s something unhealthy, that’s already been factory prepared.
通常 方便的食物都是工厂加工制作的不健康食品
But if there isn’t anything unhealthy in your house,
但如果你的房子里没有垃圾食品
you now have to go out of your way to get it.
而你现在只有出去才能得到
And since there’s this additional obstacle in the way, you’re less likely to do so.
由于这个额外的障碍 你会更倾向于不这么做
But if you’re the type of person that would still go out and buy junk food,
但是如果你是那种仍然会出去买垃圾食品的人
then consider preparing some of your healthy meals in advance on a Sunday,
那么可以考虑在周日提前准备一些健康食品
and simply heat them up during the week.
这样在一周间就可随时加热食用了
So now if the cravings hit,
所以 现在如果这种渴望来了
there is less activation energy required to eat a healthy meal,
吃一顿健康的饭所需的启动能量就少了
as it’s already waiting there for you.
因为它已经在那里等着你了
Another common problem, that most don’t even realize is a problem,
另一个常见的问题 大多数人甚至没有意识到这是一个问题
is unintentional phone use, when trying to work or study.
是在试图工作或学习时无意中使用手机
You most likely always have your phone somewhere near you,
你很可能总是把手机放在身边
and you’re able to start using it whenever you want.
随时都可以使用
But most of the time you check the phone simply
但大多数时候 你看手机只是
because you’re looking for a way to escape those 5 seconds of boredom
因为你在寻找一种方法来逃避这5秒的无聊
and your phone is conveniently there.
而你的手机就在那里
For this exact reason, our phones have become anti-focus devices,
正是因为这个原因 我们的手机成了反聚焦设备
as they take our attention from whatever we should be doing.
因为它们把我们的注意力从我们应该做的事情上转移开
Therefore, you should create a barrier by putting your phone in another room
因此你应该把你的手机放在另一个房间
or somewhere where you can’t see or reach it.
或你看不到或够不着它的地方 从而制造一个障碍
If you actually need to use it for something important,
如果你真的需要用它来做一些重要的事情
you’ll have to get up and get it.
你就得起身去拿
And you’ll most likely realize that you don’t need to check your phone as often as you do now.
而且你很可能会意识到你不需要像现在那样经常查看手机了
Of course, many people need to use their phone or computer for work,
当然 许多人需要使用他们的电话或电脑工作
therefore they aren’t able to simply hide it somewhere.
因此他们无法简单地把它藏在某个地方
But they can still modify the software on their devices.
但他们仍然可以修改设备上的软件
If you have trouble with constant social media use,
如果你不想一直使用社交媒体
simply delete all the apps or move them to a folder somewhere,
只需删除所有的应用程序 或将它们移到某个文件夹中
so they’re harder to access.
这样它们就更难访问
Instead make your homescreen work related.
相反 让你的主屏幕与工作相关
Again, this creates a barrier between unintentional social media use, since you can’t access it
这也造成了无意使用社交媒体之间的障碍
with one simple click any more.
因为你再也不能通过简单地点击访问它了
And at the same time, it makes your work related stuff easier to use.
与此同时 这让你的工作相关的东西更容易使用
The same can be applied for your computer use, by separating work from play.
同样的道理也适用于你的电脑 把工作和娱乐分开
You do this by creating two different users,
为此 你可以创建两个不同的用户
one that is optimized for work, and another one that is optimized for fun.
一个为工作而优化 另一个为乐趣而优化
This way when it’s time to work,
这样一来 当你工作的时候
you’re actually working and you’re not stuck browsing random websites or playing video games.
你就能真正地工作 而不会被随意浏览网页或玩游戏所困
Likewise, when you want to relax, you don’t have anything to remind you of work,
同样地 当你想放松的时候 你不需要任何东西来提醒你工作
and you can fully unwind.
你可以完全放松
Ok, these are just a few examples of how you could increase or decrease activation energy,
好了 这些只是几个例子 说明了如何增加或减少启动能量
but there are many more options.
但是还有更多的选择
You will need to think about your own situation and see where you can make some changes.
你需要考虑一下你自己的情况 看看你在哪里可以做出一些改变
The 20 second rule probably won’t work all the time,
20秒法则可能不会一直有效
but it will make your behavior more intentional, rather than default.
但它会让你的行为更有目的性 而不是默认
Sure, there will be days when you really want to watch TV,
当然 总有一天你真的想看电视
so get up and grab the batteries from the other room.
那就站起来 从另一个房间拿回电池
Just like there will be days when I’ll have no problem getting my bike from the basement.
就像总有那么一天 我可以毫不费力地从地下室把自行车取出来
The point is to become aware of your default behaviors and be in control of them,
关键是要意识到你的默认行为 并控制它们
rather than being left at the mercy of whatever is most convenient in the moment.
而不是任由最方便的事情摆布
That is why I encourage you to examine your surroundings
这就是为什么我鼓励你检查你的环境
and think about where you could add or reduce 20 seconds of activation energy.
并思考在哪里你可以增加或减少20秒的启动能量
Remember, starting is always the most difficult part.
记住 开始总是最困难的部分
So make your desired actions easy to start,
所以 让你想要的行动容易开始
while making your unwanted actions difficult.
让你不想要的行动难开始
This will allow you to become the master of your own behavior.
这会让你成为自己行为的主人
Now, I want to make one activity easier for you.
现在我想让学习这一活动
And that is learning.
更简单
So I suggest you check out today’s sponsor: Skillshare.
所以我建议你去看看今天的赞助商:Skillshare
You’ve probably heard about Skillshare before, but for those of you who haven’t,
你之前可能听说过Skillshare 但也有人没听说过
Skillshare is an online learning platform with thousands of different classes.
Skillshare是一个在线学习平台 有数千个不同的课程
Ranging from business, to software design, all the way to creativity.
从商业到软件设计 再到创意
And your current skill level doesn’t matter.
你现在的技能水平并不重要
Whether you’re a novice or already experienced,
无论你是新手还是有经验的人
you can definitely find a class that can teach you something new.
你都可以找到一门能教会你新东西的课程
Of course, with so many different classes to choose from,
当然 有这么多不同的课程可供选择
it can quickly get overwhelming
很快就会让你不知所措
and you don’t know where to start.
你不知道从哪里开始
So to make that decision easier,
所以 为了让你更容易做出决定
I suggest you first check out Thomas Frank’s class on habits.
我建议你先看看托马斯·弗兰克关于习惯的课程
There you will learn all about habit formation,
在那里 你将学习有关习惯形成的所有知识
something that is necessary to understand in every walk of life.
这是在生活的各个方面都必须了解的东西
Now since I want to make it as easy as I can for you to begin,
现在 因为我想让你尽可能简单地开始
I’ve conveniently placed a link to Skillshare down below.
我在下面放置了Skillshare的链接
And for a limited time, if you use the link,
在限定时间内 如果你使用这个链接
you will get a free trial of Skillshare’s Premium Membership,
你将获得Skillshare高级会员的免费试用
so you can check out the mentioned class for free.
所以你可以免费查看提到的课程
Also to make consistent learning easier,
为了让持续的学习变得更容易
bookmark Skillshare’s page, to reduce the activation energy required to start.
将Skillshare的页面加为书签 以减少开始学习所需的启动能量
You could even set it as a homepage, to minimize the friction even further.
你甚至可以将其设置为主页 以进一步减少障碍
Remember, you want to simplify your habits,
记住 你想要简化你的习惯
and using the search bar every time is an unnecessary barrier to overcome.
每次都使用搜索栏是一个不必要的障碍 需要克服
Anyway, thank you for watching till the very end.
无论如何 感谢您观看到最后
I hope you’ve learned something new today,
希望你学有所获
and I helped you become better than yesterday.
比昨天更优秀

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视频概述

懒惰几乎是每个人的通病,但它也可以成为我们的优势,为我们所用。让我们来看看如何运用它吧!

听录译者

收集自网络

翻译译者

紫雨

审核员

审核员AF

视频来源

https://www.youtube.com/watch?v=lj5SzG4XHJo

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