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  • What's going on guys?

    怎麼了,夥計們?

  • Dr. Jubbal, MedSchoolInsiders.com.

    朱波醫生,醫派內參網。

  • Welcome to part two of the Atomics Habits, by James Clear, book summary.

    歡迎閱讀詹姆斯-克雷爾所著的《原子的習慣》第二部分,書摘。

  • If you haven't already, be sure to first watch all of part one.

    如果你還沒有看,一定要先看完第一部分。

  • Link is in the description below.

    鏈接在下面的描述中。

  • Now, here's the part that you have been waiting for, the actual four steps to create good

    現在,這裡是你一直在等待的部分,實際的四個步驟,創造良好的。

  • habits and end bad ones.

    習慣,杜絕壞習慣。

  • Now, these four laws we can use to create good habits.

    現在,這四個法則我們可以用來創造良好的習慣。

  • The first law applies to your cue and it's to make it obvious.

    第一條法則適用於你的提示,就是要讓它明顯。

  • The second law applies to the craving and that is to make it attractive.

    第二個法則適用於渴望,那就是讓它變得有吸引力。

  • The third law applying to the response is to make it easy.

    適用於對策的第三個法則是化難為易。

  • And the fourth law, applying to the reward, is to make it satisfying.

    而第四個法則,適用於獎勵,就是要讓它滿足。

  • Now, to break bad habits, we simply invert these four laws.

    現在,要想破除壞習慣,我們只需顛覆這四個法則。

  • So, first, we make it invisible.

    所以,首先,我們要讓它隱形。

  • Second, we make it unattractive.

    第二,我們讓它沒有吸引力。

  • Third, we make it difficult.

    第三,我們讓它變得困難。

  • And fourth, we make it unsatisfying.

    第四,我們讓它不滿意。

  • Here's something that may surprise you, the cues that spark our habits are often so common

    這裡有一件事可能會讓你感到驚訝,引發我們習慣的線索往往是如此的普通。

  • that they become invisible to our consciousness - the phone next to you while you study, the

    它們在我們的意識中是看不見的--你學習時身邊的電話,你學習時身邊的手機,你學習時身邊的手機,你學習時身邊的手機,你學習時身邊的手機,你學習時身邊的手機。

  • remote control next to the couch, the cookies on the counter.

    沙發旁的遙控器,櫃檯上的餅乾。

  • Our responses to these cues are so hardwired that we must begin the process of behavior

    我們對這些暗示的反應是如此的堅硬,以至於我們必須開始行為的過程。

  • change with awareness.

    隨著意識的改變。

  • James provides an example of the Japanese railway system of Pointing-and-Calling as

    詹姆斯提供了一個日本鐵路 "指路叫車 "系統的例子。

  • a safety system where workers literally point and call to their various cues, like a signal

    一種安全系統,工人們可以根據他們的各種提示,像信號一樣指著和呼喚。

  • being green, thereby, bringing it to their conscious awareness.

    是綠色的,從而,使其成為他們的自覺意識。

  • It seems silly, but it greatly reduces errors.

    這看起來很傻,但卻大大減少了錯誤。

  • And in the operating room, we do the exact same thing with Time Out.

    而在手術室裡,我們對Time Out的做法也是一樣的。

  • Prior to any incision, the surgeon leads the health care team in verifying the patient's

    在進行任何切口之前,外科醫生會帶領醫療團隊核實患者的情況。

  • medical record, name, date of birth, procedure, what side of the body the procedure is being

    病歷、姓名、出生日期、手術過程、手術在身體的哪一側進行。

  • done and the medications being administered prior to incision.

    做的,以及切開前正在使用的藥物。

  • Another important aspect to making habits obvious is what Clear calls an implementation

    讓習慣變得顯而易見的另一個重要方面是Clear所謂的執行力

  • intention.

    的意圖。

  • Here's the formula, I will do a certain behavior at a certain time at a certain location.

    這裡有一個公式,我會在某個時間某個地點做某個行為。

  • Specifically describing the exact action you will take at a specific cue will greatly increase

    具體描述你在特定的提示下將採取的具體行動,將大大增加

  • your chances of success.

    你的成功機會。

  • For example, at 7 A.M., I will meditate for five minutes in my living room.

    比如,早上7點,我會在客廳打坐5分鐘。

  • I personally use habit coupling or habit pairing, which is synonymous to what Clear calls habit

    我個人使用的是習慣耦合或習慣配對,這與清氏所說的習慣是同義詞。

  • stacking.

    疊加。

  • This is essentially, associating one habit which I consistently perform with a new one

    這實質上是把我一貫執行的一個習慣與一個新的習慣聯繫在一起

  • that I'm trying to built.

    我想建立的。

  • For example, I stretch every morning without fail but my meditation isn't as consistent.

    例如,我每天早上都會不失時機地拉伸,但我的冥想卻沒有那麼一致。

  • By coupling the two, I'm much more likely to meditate every single day.

    通過這兩者的耦合,我每天打坐的可能性更大。

  • Here's the habit stacking formula, after this current habit I will do this new habit.

    這是習慣疊加公式,當前這個習慣之後,我會做這個新習慣。

  • The application of this is quite broad, but to be most effective, the cue should be highly

    的應用範圍相當廣泛,但要想達到最佳效果,提示語應高度

  • specific and immediately actionable.

    具體的和可立即採取行動的。

  • For healthy eating, you can sayWhen I serve myself a meal, I will always put veggies

    為了健康飲食,你可以說:"當我給自己盛飯的時候,我總是會放蔬菜。

  • on my plate first.”

    先放在我的盤子裡。"

  • The second law is to make it attractive.

    第二條法則是要讓它具有吸引力。

  • We know that dopamine is the neurotransmitter most implicated in pleasure and addiction.

    我們知道,多巴胺是與快樂和成癮最相關的神經遞質。

  • But it isn't just associated with the experience of pleasureit's also released when

    但它不僅僅與快樂的體驗有關--它也會在以下情況下被釋放出來。

  • you anticipate pleasure.

    你期待快樂。

  • This anticipation is what gets us to take action.

    這種期待是讓我們採取行動的原因。

  • So, how do we use this to our advantage?

    那麼,我們如何利用這個優勢呢?

  • Temptation Bundling.

    誘惑捆綁。

  • You're more likely to find a behavior attractive if you get to do one of your favorite things

    如果你能做一件你最喜歡的事情,你就更有可能發現一種行為的吸引力。

  • at the same time.

    同時。

  • For example, I love the TV show Top Gear (and now the Grand Tour).

    例如,我喜歡電視節目《Top Gear》(以及現在的Grand Tour)。

  • And I tell myself that I can watch it as long as I want, but I must stretch while doing

    我告訴自己,我可以看多久就看多久,但我必須在做的時候伸展身體。

  • so.

    所以,

  • Here's the equation for Temptation Bundling, after a current habit, I will do this habit

    下面是誘惑捆綁的公式,在當前的習慣之後,我會做這個習慣

  • that I need.

    我需要的。

  • And after I do this habit that I need, I will do the habit that I want.

    而我做了這個我需要的習慣之後,我就會做我想要的習慣。

  • Let's say you want to cut down on your Instagram use.

    比方說,你想減少對Instagram的使用。

  • After I pull out my phone I will do 10 burpees, that's the need.

    掏出手機後,我會做10個俯臥撐,這是需要。

  • And after I do 10 burpees, I will check Instagram, that's your want.

    而在我做完10個俯臥撐後,我會查看Instagram,這是你想要的。

  • It's key to also be aware of the importance of our family and friends.

    關鍵還要意識到我們家人和朋友的重要性。

  • You're the average of the five people you spend the most time with.

    你是和你相處時間最多的五個人的平均值。

  • We don't actually choose our earliest habitswe imitate them.

    我們其實並沒有選擇自己最早的習慣--我們模仿它們。

  • The closer we are to someone, the more likely we are to imitate some of their habits.

    我們與某人的關係越密切,就越容易模仿他的一些習慣。

  • A person's risk of becoming obese increases by 57% if he or she had a friend who became

    如果一個人的朋友變得肥胖,他或她變得肥胖的風險會增加57%。

  • obese.

    肥胖。

  • In light of this, one of the most effective things you can do to build better habits is

    鑑於此,你可以做的最有效的事情之一是建立更好的習慣。

  • to join a culture where your desired behavior is the normal behavior.

    加入一種文化,在這種文化中,你所期望的行為是正常的行為。

  • I've spoken about the power of language before in my book summary of Stick With It.

    我之前在《堅持》一書的總結中講過語言的力量。

  • The author called it neurohacks.

    作者稱之為神經黑客。

  • James provides an excellent example.

    詹姆斯提供了一個很好的例子。

  • Swap the wordhavewithget”.

    把 "有 "換成 "得"。

  • Instead of saying “I have to exercise”, say “I get to exercise”.

    與其說 "我要鍛鍊",不如說 "我可以鍛鍊"。

  • “I get to make breakfast.”

    "我可以做早餐了。"

  • “I get to wake up early.”

    "我可以早起。"

  • It's a subtle nuance, but it makes all the difference.

    這是一個微妙的細微差別,但它使所有的差異。

  • The mindset determines how pleasurable or painful the experience isnot the actual

    心態決定了體驗的愉悅或痛苦程度--而不是實際情況。

  • experience itself.

    經驗本身。

  • A huge one for me that actually transformed my perception of public speaking was reinterpreting

    對我來說,真正改變我對公共演講的看法的一個巨大的是重新詮釋了

  • my physiologic response from fear to excitement.

    我的生理反應從恐懼到興奮。

  • Yeah, my heart is racing, but not because I'm scared to speak, but because I'm so

    是啊,我的心跳加速,但不是因為我害怕說話,而是因為我太... ...

  • excited to speak!

    激動的說!

  • The third law is to make it easy.

    第三個法則是化難為易。

  • People often ask me how long it takes to cultivate a new habit.

    經常有人問我,培養一個新的習慣需要多長時間。

  • Is it three weeks?

    是三週嗎?

  • Two months?

    兩個月?

  • When will I be done with creating a habit?

    我什麼時候才能完成習慣的養成?

  • Well, habits form based on frequency not time.

    嗯,習慣的形成是基於頻率而不是時間。

  • It's not a question of how many weeks for a habit to stick, but rather the frequency

    一個習慣的養成不是多少周的問題,而是頻率的問題。

  • and number of repetitions that make the difference.

    和重複次數的不同。

  • Over time, it should get easier and easier, but there's no magic duration at which that

    隨著時間的推移,它應該變得越來越容易,但沒有神奇的持續時間,在這一點上。

  • happens.

    發生。

  • Rather than brute forcing, making the habit easy and effortless is much more likely to

    與其說是蠻橫的強迫,不如說是讓習慣變得簡單而不費力,更有可能做到以下幾點

  • work.

    工作。

  • To do this, we want to reduce the friction of good habits and increase the friction associated

    為此,我們要減少好習慣的摩擦,增加相關的摩擦。

  • with bad habits.

    與壞習慣。

  • Now, consider your environment.

    現在,考慮一下你的環境。

  • Reduce the friction of working out by joining a gym that is on the way home from school.

    減少健身的摩擦,加入一個在放學回家路上的健身房。

  • Even better, set out your workout clothes, shoes, gym bag, and water bottle the night

    更好的是,設置你的運動服、鞋子、健身包和水瓶的夜晚。

  • before.The greater the friction, the less likely the habit.

    之前.摩擦越大,越不可能養成習慣。

  • It's amazing how little friction is required to prevent unwanted behavior.

    令人驚訝的是,為了防止不必要的行為,需要的摩擦力是如此之小。

  • Simply moving my phone to another room or out of sight drastically helps me focus when

    只需將手機移到另一個房間或視線之外,就能幫助我在以下情況下集中注意力: 1.

  • studying or doing Pomodoro's.

    學習或做Pomodoro的。

  • US Navy Admiral William H. McRaven has an excellent speech on the importance of making

    美國海軍上將William H. McRaven有一個很好的演講,他說:"我們要讓。

  • your bed.

    你的床。

  • The reason is simple.

    原因很簡單。

  • Habits are like the decision trees.

    習慣就像決策樹。

  • If you're able to start off the day with good choices that reinforce good habits, you're

    如果你能夠以好的選擇開始一天的生活,強化好的習慣,你就會有

  • much more likely to end up having a good day.

    更有可能最終擁有美好的一天。

  • These decisive moments are what determine the quality of your daynot your willpower.

    這些決定性的時刻決定了你一天的品質--而不是你的意志力。

  • If you go to McDonald's for lunch, you're much more likely to eat something unhealthy

    如果你去麥當勞吃午飯,你更有可能吃一些不健康的東西。

  • than if you went to Tender Greens.

    比如果你去嫩綠。

  • Realize that a habit must be established before it can be improved.

    要知道,一個習慣的養成,必須要先建立起來,然後才能改善。

  • Don't try perfecting your habit from the start, just try getting it to stick.

    不要從一開始就試圖完善你的習慣,只要試著讓它堅持下去就可以了。

  • Oftentimes, we are overzealous with our new habits and overdo them, burning ourselves

    很多時候,我們對自己的新習慣過於熱衷,過度使用,燒壞了自己的身體

  • out.

    出。

  • For example, let's say you understand the benefits of daily journaling and want to implement

    例如,假設你理解了每天寫日記的好處,並想實行

  • that.

    那。

  • If you expect yourself to write too much, it quickly feels like a chore.

    如果你對自己的寫作期望過高,很快就會覺得這是一件苦差事。

  • The key is to stay below the point where it feels like work.

    關鍵是要保持在感覺像工作的點以下。

  • The fourth and final law is to make it satisfying - to keep you coming back for more.

    第四個也是最後一個法則是讓它令人滿意--讓你回頭看更多。

  • Generally speaking, what is rewarded is repeated, and what is punished is avoided.

    一般來說,賞罰分明的事情要重複做,受罰的事情要避免做。

  • We call that operant conditioning.

    我們稱之為操作性條件。

  • Unfortunately, we operate in a delayed-return environment and many of the habits we wish

    不幸的是,我們是在一個延遲迴歸的環境中運作的,許多我們希望的習慣都是

  • to ingrain aren't immediately satisfyingthey pay off only in the long term.

    植入並不是立即就能滿足的--它們只有在長期內才能得到回報。

  • And as humans, we exhibit time inconsistency, meaning we value the present more than the

    而作為人類,我們表現出時間上的不一致,也就是說,我們更看重現在,而不是未來。

  • future.

    未來。

  • A reward that is certain right now is typically worth more than one that is merely possible

    一個確定的獎勵,現在通常比一個只是可能的獎勵更有價值。

  • in the future.

    在未來。

  • But this bias to instant gratification often leads to problems.

    但這種對即時滿足的偏見往往會導致問題。

  • With bad habits, the immediate outcome usually feels good, but the ultimate outcome feels

    對於不好的習慣,眼前的結果通常感覺良好,但最終的結果卻讓人覺得

  • bad.

    壞的。

  • And with good habits, it's the opposite.

    而有了好的習慣,就會相反。

  • So, how can we use our evolutionary machinery to our advantage?

    那麼,我們如何利用我們的進化機制來發揮我們的優勢呢?

  • Simple.

    很簡單

  • Add a little bit of immediate pleasure to the habits that pay off in the long-run and

    增加一點眼前的快樂,養成長期回報的習慣,並。

  • a little bit of immediate pain to the ones that don't.

    有點眼前的痛苦,對那些不。

  • Immediate reinforcement is particularly effective when dealing with habits of avoidance, which

    在處理迴避習慣時,即時強化尤其有效,因為這些習慣

  • are behaviors you want to stop doing.

    是你想停止做的行為。

  • Eventually, you'll experience intrinsic rewards, like increased energy or better mood.

    最終,你會體驗到內在的獎勵,比如增加能量或改善心情。

  • At that point, you'll be less concerned with chasing the secondary reward.

    這時,你就不會再去追求次要的獎勵了。

  • The identity itself becomes the reinforcer.

    身份本身就成了強化者。

  • Incentives start the habit.

    激勵機制開始習慣。

  • Identity sustains the habit.

    身份支撐著這個習慣。

  • I was excited when I read that.

    當我讀到這句話時,我很興奮。

  • One of Clear's top tips is to measure progress and make that progress satisfying through

    Clear最重要的技巧之一是衡量進度,並通過以下方式使這種進度令人滿意

  • the use of habit trackers.

    使用習慣追蹤器;

  • I have personally used several over the years, and I've found them to be crucial objective

    這些年我個人用了好幾家,發現它們是至關重要的客

  • forms of measurement.

    計量形式。

  • I can't lie to myself about how many times I went to the gym last weekthe data is

    我不能騙自己上週去了多少次健身房--數據是什麼?

  • all there.

    都在那裡。

  • And when I get a streak going, I don't want to break it.

    而當我有了連勝的時候,我不想打破它。

  • My personal favorite is HabitShare, which allows you to share your habits with friends

    我個人最喜歡的是HabitShare,它可以讓你與朋友分享你的習慣。

  • for accountability.

    為問責。

  • Habit tracking is powerful because it uses multiple laws of behavior change.

    習慣追蹤之所以強大,是因為它使用了多種行為改變的規律。

  • It simultaneously makes a behavior obvious, attractive, and satisfying.

    它同時使一種行為變得明顯、有吸引力、令人滿意。

  • One of my favorite things about habit tracking is that it keeps you focused on the process

    我最喜歡習慣追蹤的一個原因是它能讓你專注於這個過程。

  • and not the result.

    而不是結果。

  • You're not trying to bench 3 platesyou're focusing on the type of person that lifts

    你並不是要去舉3個板子--你要關注的是舉起的人的類型。

  • 5 times per week.

    每週5次。

  • That being said, there are some issues with habit tracking.

    話說回來,習慣追蹤也有一些問題。

  • It feels like an extra step, like more work.

    感覺像是多了一步,像是多了一份工作。

  • To get around that, here are a few tips.

    為了解決這個問題,這裡有幾個小技巧。

  • First, automate the measurements whenever possible.

    首先,儘可能實現測量的自動化。

  • I bought a smart scale that automatically syncs with my phone.

    我買了一個智能秤,可以和手機自動同步。

  • It measures my weight and body fat percentage in just a few seconds.

    它可以在幾秒鐘內測量我的體重和體脂率。

  • It's not the most accurate, but it is very precise, which is actually more important

    它不是最準確的,但它是非常精確的,這其實是比較重要的

  • in this use case.

    在這個用例中。

  • Second, manual tracking should only be done for your most important habits.

    其次,人工跟蹤只應針對自己最重要的習慣進行。

  • And third, record the measurement after the habit occurs.

    第三,習慣發生後記錄測量。

  • Using stacking in this manner makes you much more likely to actually track the habits consistently.

    以這種方式使用堆疊,讓你更有可能真正持續追蹤習慣。

  • It is inevitable that you will miss days.

    難免會錯過日子。

  • You won't be perfect.

    你不會是完美的。

  • I guarantee it.

    我保證。

  • Whenever you skip, the key is to remind yourself of simple rule: never miss twice.

    每當你跳過的時候,關鍵是要提醒自己一個簡單的規則:千萬不要錯過兩次。

  • Missing one workout happens, but you can't let yourself miss two in a row.

    錯過一次鍛鍊是會發生的,但你不能讓自己連續錯過兩次。

  • It's never the first mistake that ruins you.

    毀掉你的絕不是第一個錯誤。

  • It's the spiral of repeated mistakes that follow.

    是反覆犯錯的螺旋式上升之後。

  • Missing once is an accident.

    錯過一次就是一次意外。

  • Missing twice is the start of a new habit.

    錯過兩次是新習慣的開始。

  • If you're serious about changing your habits and thereby changing your life, I recommend

    如果你認真地想改變你的習慣,從而改變你的生活,我建議你

  • you watch our book summary on Stick With It.

    你看我們關於《堅持》的書摘。

  • Another book covering a scientific process for changing your habits.

    又是一本涵蓋改變習慣的科學過程的書。

  • Link in the description below.

    鏈接在下面的描述中。

  • Thank you all so much for watching.

    非常感謝大家的觀看。

  • Shout out to my patreon supporters that help make videos like these possible.

    向我的贊助人致敬,他們幫助我實現了這樣的視頻。

  • If you too would like to video chat with me every month or get access to my exclusive

    如果你也想每個月和我視頻哈拉,或者獲得我的獨家服務

  • commentary for each video consider supporting us on patreon.

    每個視頻的評論考慮支持我們的patreon。

  • It allows me to keep creating these videos on YouTube.

    它讓我可以繼續在YouTube上創作這些視頻。

  • What habits are you working on creating or breaking?

    你正在努力創造或打破哪些習慣?

  • Let me know down in the comments.

    在評論中讓我知道下來。

  • If you liked the video please press that thumbs up button and subscribe so that you don't

    如果你喜歡這段視頻,請按下大拇指按鈕,並訂閱,這樣你就不會再有機會了。

  • miss any of our new videos.

    錯過我們的任何新視頻。

  • If you didn't like it let me know with a thumbs down.

    如果你不喜歡,請用大拇指告訴我。

  • Thank you all so much for watching and I will see you guys in that next one.

    謝謝大家的觀看,我們下期節目再見。

What's going on guys?

怎麼了,夥計們?

字幕與單字
自動翻譯

影片操作 你可以在這邊進行「影片」的調整,以及「字幕」的顯示

B1 中級 中文 習慣 法則 養成 行為 手機 獎勵

培養新習慣的終極指南--ATOMIC HABITS書摘[第2篇] 。 (Ultimate Guide to Building New Habits - ATOMIC HABITS Book Summary [Part 2])

  • 4 1
    Summer 發佈於 2021 年 01 月 16 日
影片單字