A good life is one where we continuously grow, manifest our potential, and put forth our

美好的生活是我們不斷成長，彰顯自己的潛能，把自己的

best fruit.

最好的水果。

I want you to keep this image in your mind as you watch the video: your best life is

我希望大家在觀看視頻的時候，記住這個畫面：你最好的生活就是

the one in which you fully bloom like a tree.

在其中你像一棵樹一樣完全綻放。

And the difference between living your worst life and your best life depends on your habits.

而過最壞的生活和最好的生活之間的差別，取決於你的習慣。

And the secret to building good habits and breaking bad ones is contained in this simple,

而養成好習慣、破除壞習慣的祕訣就包含在這個簡單的。

but powerful image, in which there are two key components: the forest and the tree.

但有力的形象，其中有兩個關鍵部分：森林和樹木。

As I break down each component of the image, I'll give you the ultimate guide to building

當我分解影像的每一個組成部分時，我會給你建立的終極指南。

habits.

習慣。

Before I show you the new way to understand and build habits, let's take a look at the

在我向大家展示瞭解和培養習慣的新方法之前，我們先來看看。

current way.

目前的方式。

Most books or videos on habits teach some variation of this loop: a cue leads to a craving

大多數關於習慣的書籍或視頻都教授了這種循環的一些變體：一個提示導致一種渴望

leads to a response leads to a reward.

導致反應導致獎勵。

Some variations use cue-routine-reward instead,

有些變體使用提示--規則--獎勵來代替。

And some use stimulus-response-reward.

而有的則採用刺激-反應-獎勵的方式。

But as far as I'm concerned, they're practically all the same, so let's consider the newest

但就我而言，它們實際上都是一樣的，所以我們考慮一下最新的。

version: cue-craving-response-reward.

版本：提示-貪婪-迴應-獎勵。

A cue is an external or internal trigger that signals the potential for a reward.

暗示是一種外部或內部的觸發器，它標誌著獎勵的可能性。

Your phone dings for example, which is a cue indicating that you have a notification, and

比如說你的手機會發出叮噹聲，這就是一個提示，說明你有一個通知，而。

this leads to the craving of a potential reward.

這就導致了對潛在報酬的渴望。

Craving is a feeling that motivates you to take action, and the strength of a craving

渴望是一種促使你採取行動的感覺，而渴望的力量則是

depends on how you interpret the cue.

取決於你如何解釋這個提示。

For example, when your phone dings, your brain begins to predict what the ding meant.

例如，當你的手機發出叮噹聲時，你的大腦開始預測叮噹聲的含義。

Did you receive a message from someone you like?

你是否收到了你喜歡的人的資訊？

Or did you receive a message from someone you don't like?

還是你收到了不喜歡的人發來的資訊？

The prediction you make determines how strongly you crave, or don't crave, checking your

你所做的預測決定了你渴望或不渴望的強烈程度，檢查你的。

phone.

電話：

Craving leads to a response, and response is the actual action or habit you use to satisfy

渴望導致反應，而反應是你用來滿足的實際行動或習慣。

a craving.

一種渴望。

In our example, our response means checking the notification.

在我們的例子中，我們的響應意味著檢查通知。

And finally, the reward is the thing that actually satisfies the craving, closes the

最後，獎勵是真正滿足慾望的東西，關閉了。

loop, and encourages us to repeat the action in the future.

循環，並鼓勵我們在未來重複這個動作。

In our example, we see that we got some likes on our Instagram, and this makes us feel good

在我們的例子中，我們看到我們的Instagram上得到了一些喜歡，這讓我們感覺很好。

and more likely to check our notifications again in the future.

並且今後更有可能再次查看我們的通知。

In this model, you can play with any of the four components—cue, craving, response,

在這個模型中，你可以用四個組成部分--提示、渴望、反應中的任何一個來玩。

reward—to encourage good habits and discourage bad ones.

獎勵--鼓勵好習慣，阻止壞習慣。

When you want to encourage a good habit, make the cue obvious, the craving attractive, the

當你想鼓勵一個好習慣的時候，要讓提示明顯，讓渴望有吸引力，讓。

response easy, and the reward satisfying.

響應容易，回報滿意。

If you want to discourage a bad habit, make the cue invisible, the craving unattractive,

如果你想勸阻一個壞習慣，就要讓提示看不見，讓渴望沒有吸引力。

the response hard, and the reward unsatisfying.

應付艱難，回報不盡人意。

Let's look at how the whole model works in practice.

我們來看看整個模式在實踐中是如何運作的。

Let's say I want to introduce the supposedly good habit of taking multivitamins each day.

比方說，我想介紹一下每天服用多種維生素的所謂好習慣。

So I buy a container of gummy multivitamins and place them on my nightstand.

於是，我買了一盒膠質的多種維生素，放在床頭櫃上。

The cue is obvious: I'll see the gummies every time I reach for my glasses in the morning.

提示很明顯：早上每次拿眼鏡的時候，我都會看到橡皮糖。

The craving is attractive because I know the gummies will make me healthier.

渴望是有吸引力的，因為我知道口香糖會讓我更健康。

The reward is satisfying because the gummies taste good.

獎勵是滿足的，因為口香糖的味道很好。

And finally, the response is easy because, after the initial set up cost, all I have

最後，回答很簡單，因為在最初的設置成本之後，我所擁有的是

to do each morning is walk over and eat them.

每天早上要做的就是走過去吃它們。

So that's an example of introducing a good habit using the current model, but how do

所以這是一個用現在的模式引入好習慣的例子，但是如何做到

you get rid of a bad one?

你擺脫一個壞的？

Let's say I want to stop getting distracted by my phone when I'm working, so I give

比方說，我想在工作時不再被手機分心，所以我給了

my phone over to a friend before I start.

在我開始之前，我的手機給了一個朋友。

This helps because the cue is invisible: I no longer see my phone vibrating and receiving

這對我有幫助，因為提示是看不見的。我再也看不到我的手機在震動，也看不到我的手機在接收... ...

notifications while I work.

在我工作時，通知。

The craving is unattractive because I have to embarrass myself by asking for the phone

渴望是不吸引人的，因為我不得不為難自己，問電話。

back.

後面的。

The response is made harder because I have to go through the trouble of negotiating to

應對措施更加困難，因為我不得不費盡心思地進行談判，以達到。

get it back.

拿回來。

And lastly, the rewards are less satisfying due to the increase in work required to even

最後，由於需要增加工作，回報也不太令人滿意，甚至是。

get them.

讓他們。

So the current model is easy to follow and implement.

所以目前的模式很容易遵循和實施。

Just modify the cue, craving, response, and reward depending on whether the habit is good

只要根據習慣是否良好，修改提示、渴望、反應和獎勵即可。

or bad.

或壞。

“So what's the problem with it?” you ask.

"那有什麼問題？"你問。

While the current model has many good qualities, I think it has one massive flaw that makes

雖然目前的模式有很多優點，但我認為它有一個巨大的缺陷，使得

it less useful than you might think,

它比你想象的要有用的多。

and that's what I'm going to discuss next.

這就是我接下來要討論的問題。

The main problem with the current model is that it's solipsistic.

現行模式的主要問題是，它是唯心主義的。

What do I mean by this?

我的意思是什麼？

The current model encourages you to see yourself as the centre of the world.

目前的模式鼓勵你把自己看作是世界的中心。

Everything surrounding you becomes a cue or a tool to leverage for your own growth.

周圍的一切都會成為自己成長的線索或工具。

But the world is fundamentally not a place of cues surrounding you, which you can just

但這個世界從根本上來說，並不是你周圍的線索，你可以隨便地

optimize and rearrange to your liking.

根據自己的喜好進行優化和重新排列。

Rather it's a place of relationship.

而是一個關係的地方。

If you view life through the lens of the current model, I think you'll have an inaccurate

如果你用現在的模式來看待生活，我想你會有一個不準確的。

perception of reality

真實感

which will stifle your capacity to bloom, which was, remember, why habits even mattered

這將扼殺你綻放的能力，這是，記得，為什麼習慣很重要？

in the first place.

首先是。

The blooming of a tree is not something that it can make happen on its own.

一棵樹的開花，不是它自己能夠實現的。

It can't just optimize itself into a good life.

它不能只優化自己的好生活。

The tree depends on the forest as much as the forest depends on the tree.

樹依靠森林，就像森林依靠樹一樣。

When you were a baby, you were born, as far as we know, into a family, in a home, in a

當你還是個嬰兒的時候，你就出生了，據我們所知，你出生在一個家庭裡，在一個家庭裡，在一個。

city, in a country, in a world that you did not choose, and this has probably been one

在一個城市，在一個國家，在一個你沒有選擇的世界裡，這可能已經是一個。

of the greatest factors in determining the quality of your life.

決定你生活品質的最大因素之一。

And when you were a baby, you hardly knew a thing.

當你還是個嬰兒的時候，你幾乎什麼都不知道。

You couldn't change your clothes, feed yourself, or really self-regulate yourself that well

你不能給自己換衣服，不能給自己餵飯，也不能真正的自我調節好自己的情緒

at all.

完全沒有。

The most effective actions you could probably do were laugh and cry.

你能做的最有效的動作可能就是笑和哭。

You depended on your parents to survive and thrive, and a lot of your early lessons about

你依靠父母生存和發展，你早年學到的很多關於...

life and the world came from them.

生命和世界來自於他們。

Now think about the technologies that have most impacted your life such as the car, the

現在想想對你的生活影響最大的技術，如汽車、汽車、汽車、汽車等。

computer, the internet, and the phone.

電腦、網絡和電話。

Or what about theories like Plato's theory of forms or Einstein's theory of relativity?

或者像柏拉圖的形式理論或愛因斯坦的相對論呢？

What about works of art like Lord of the Rings or Dante's Divine Comedy?

像《指環王》或但丁的《神曲》這樣的藝術作品呢？

All of these works were likely invented by someone other than yourself.

這些作品很可能都是自己以外的人發明的。

All of these examples show how much the quality of your life depends on others, but also,

所有這些例子都表明，你的生活品質在很大程度上取決於他人，但也。

how much the quality of someone else's life can depend on you.

別人的生活品質有多大程度上取決於你。

The world is fundamentally an interdependent place of relationships, not cues.

這個世界從根本上說是一個相互依存的關係場所，而不是線索。

The tree depends on the forest and the forest on the tree.

樹靠林，林靠樹。

I believe this interdependence isn't accurately captured in the current model,

我認為這種相互依存關係在目前的模型中並沒有準確地體現出來。

which is why I'm putting forward a new model in which the forest-tree relationship is central.

這就是為什麼我提出了一個新的模式，其中森林與樹木的關係是核心。

Because again, to fully bloom, you need a harmony between both.

因為同樣，要想完全綻放，你需要兩者之間的和諧。

So without further ado, let's get into it.

那麼話不多說，我們開始吧。

Here's a quick overview of the new model of habits.

下面就為大家介紹一下習慣的新模式。

There are two key components: the forest, which represents the environment, and the

有兩個關鍵的組成部分：代表環境的森林和

tree, which represents the individual.

樹，它代表著個人。

Let's start by analyzing the forest.

我們先來分析一下森林。

Every tree is born into a forest, and the forest sets limits on the potential of the

每一棵樹都生在森林裡，而森林對其潛力設定了限制。

tree.

樹木。

How much sunlight does the forest get, what are the soil conditions, how competitive or

森林的日照量如何，土壤條件如何，競爭程度如何，或者說是什麼？

friendly is the ecosystem, how much precipitation is there, what are the atmospheric conditions

生態系統是否友好，降水量有多少，大氣條件如何？

like, so on and so forth.

像，等等等等。

All of these factors limit how much the individual tree can thrive.

所有這些因素都限制了個體樹木的茁壯成長。

When you're a baby, your forest is your home.

當你還是個孩子的時候，你的森林就是你的家。

But as you grow older, your forest expands, and you begin to see yourself as the citizen

但隨著年齡的增長，你的森林擴大了，你開始把自己看成是一個公民

of a city, then a country, and then the world.

一個城市的，然後是一個國家，然後是世界。

The forest represents your evolving environment, and the environment limits how much you can

森林代表了你不斷髮展的環境，而環境限制了你的發展方向。

thrive.

茁壯成長。

If, for example, you're stuck in a city with no opportunities and lots of corruption,

如果，你被困在一個沒有機會、腐敗多發的城市。

your growth will be limited.

你的成長將受到限制。

But if you're open to moving to another city or if you live in one with a supportive

但如果你願意搬到另一個城市，或者你住在一個有支持性的城市。

environment and lots of opportunities, you can maximize your chances of reaching your

的環境和大量的機會，你可以最大限度地提高你的機會達到你的

full potential.

充分發揮潛力。

So the forest represents the entire environment which limits what you, the tree, can become.

所以，森林代表了整個環境，它限制了你這棵樹能成為什麼。

And there are two important parts of the forest we need to consider: the soil and the relationships.

而森林中有兩個重要的部分我們需要考慮：土壤和關係。

Let's start by analyzing the soil.

我們先來分析一下土壤。

The soil represents all of the opportunities available to the tree in the forest.

土壤代表了森林中樹木的所有機會。

If the soil is rich with opportunity, the tree has a lot of potential for growth.

如果土壤中蘊含著豐富的機會，那麼這棵樹就有很大的生長潛力。

But if the soil is lacking in opportunity, the tree will be limited in how much it can

但是，如果土壤缺乏機會，樹就會受到限制，它能做的事情就會很有限

grow.

增長。

The soil can be compared to the opportunities for growth available in a city.

土壤可以比照一個城市的發展機會。

How safe are the neighbourhoods?

街區的安全程度如何？

How good are the schools?

學校有多好？

The grocery stores?

雜貨店？

What kind of jobs are available and how many?

有哪些工作崗位，有多少人？

How good is the collected knowledge?

收集的知識有多好？

How advanced is the technology?

技術有多先進？

And how accessible are all of these opportunities?

而這些機會都是如何獲得的呢？

For example, a city with less job opportunities provides less or limited potential for growth

例如，一個就業機會較少的城市提供的增長潛力較小或有限。

when compared to a city with more job opportunities.

與工作機會更多的城市相比，當。

So the soil represents the opportunity available for growth.

所以土壤代表了可供生長的機會。

Now let's move on to the next important part of a forest: the relationships between

現在讓我們來看看森林的下一個重要部分：森林之間的關係。

organisms.

生物體。

Are the relationships in the forest symbiotic or parasitic?

森林中的關係是共生的還是寄生的？

Do the organisms help one another thrive or not?

生物之間到底有沒有互相幫助茁壯成長？

How competitive is it?

競爭力如何？

These answers make up the politics of the forest.

這些答案構成了森林的政治。

Imagine two big trees surrounding a little tree.

想象一下，兩棵大樹圍著一棵小樹。

If the two big trees take all the water and sunlight and refuse to share any with the

如果兩棵大樹把所有的水和陽光都拿走了，而拒絕與它們分享任何水和陽光。

little tree, which trees can do through their root systems, the little tree will then have

小樹，樹木可以通過根系來實現，那麼小樹就會擁有

to struggle much harder to survive, thrive, and achieve a fraction of the growth of the

掙扎得更辛苦，才能生存、發展，並實現一小部分的增長。

bigger trees.

更大的樹。

The relationships in our own lives function the same way: some people build us up and

我們自己生活中的人際關係也是這樣運作的：有些人把我們建立起來，而

make it easier to thrive, while others suppress us and make it harder.

讓我們更容易茁壯成長，而有些人則壓制我們，讓我們更難成長。

And naturally, someone who goes through life—from a home, to a school, to a business, to a marriage—making

而自然而然地，一個人經歷了人生--從家庭、學校、企業、婚姻--。

lots of symbiotic relationships is going to have an easier time blooming than someone

共生關係多的人，比起一個人更容易開花結果。

who doesn't.

誰也沒有。

So now that we've looked at the two important components of a forest, the soil and the relationships,

那麼現在我們已經看清了森林的兩個重要組成部分，土壤和關係。

let's move on to analyzing the tree.

讓我們繼續分析這棵樹。

The tree represents the individual, and when it comes to the tree, we need to analyze two

樹代表的是個人，說到樹，我們需要分析兩點

critical component: the roots and the fruits.

關鍵部分：根和果實。

The roots represent the actions we take to discover and capitalize on the opportunities

根代表著我們為發現和利用機會而採取的行動。

in our environment.

在我們的環境中。

And at any point in time, the tree is making one of two choices: create a new root and

而在任何時候，這棵樹都會做出兩個選擇之一：創建一個新的根和。

discover a new path, or optimize its current ones.

發現新的路徑，或優化當前的路徑。

So how does the tree decide what to do?

那麼，樹是如何決定做什麼的呢？

For now, let's make the assumption that the tree spreads its roots in such a way that

現在，讓我們做一個假設，樹以這樣的方式傳播它的根，即

it can maximize its growth.

它可以最大限度地增長。

Remember that the soil contains opportunities for growth, and so the tree is trying to discover

請記住，土壤中包含著生長的機會，所以樹木正試圖發現... ...

and capitalize on those opportunities with the least amount of work possible.

並儘可能以最少的工作量利用這些機會。

In other words, you can say that the tree spreads its roots in a way that maximizes

換句話說，你可以說，樹以一種最大化的方式來傳播它的根。

its rewards from the environment and minimizes the work required.

其從環境中獲得的回報，並最大限度地減少所需的工作。

Let's put it into a formula which we can use later on.

我們把它放到一個公式裡，以後就可以用了。

And at any point in time, you're making the same decision as our tree: should you

而在任何時候，你都在做著和我們的樹一樣的決定：你是否應

discover a new action or optimize and utilize your current ones.

發現一個新的行動或優化和利用你現有的行動。

And like the tree, you're trying to maximize the rewards you get from the environment while

就像那棵樹一樣，你也在努力使你從環境中得到的回報最大化，同時

minimizing the work required.

儘量減少所需的工作。

Imagine two people who want to start eating healthier snacks.

想象一下，有兩個人想開始吃更健康的零食。

Let's call them John and Jane.

就叫他們約翰和簡吧。

Now both John and Jane have an action list which shows all of the actions they know they

現在，約翰和簡都有一個行動清單，其中顯示了他們知道的所有行動。

can do.

可以做。

On the left is the action, and on the right is the perceived value of that action.

左邊是行動，右邊是該行動的感知價值。

Let's populate these lists and calculate the perceived value score.

讓我們填充這些列表，並計算感知價值得分。

Remember that formula I presented earlier?

還記得我之前介紹的那個公式嗎？

Value = reward/work.

價值=獎勵/工作。

We're going to use this formula now to calculate the perceived value of an action.

我們現在要用這個公式來計算一個行動的感知價值。

So right now, John and Jane are both currently aware of two types of snacks: ice cream and

所以現在，約翰和簡目前都知道兩種零食：冰激凌和。

broccoli.

西蘭花。

They both keep ice cream and broccoli easily accessible in their freezer or fridge.

他們都把冰淇淋和西蘭花放在冷凍室或冰箱裡，方便取用。

All they have to do to eat either one is pull it out.

他們要想吃到任何一個人，都要把它拉出來。

So let's assign a flat work score of 1 to both actions.

所以，我們給這兩個動作賦予一個統一的工作分值1。

Now let's say John doesn't really like broccoli: he hates the taste and doesn't

現在讓我們假設約翰並不真的喜歡西蘭花：他討厭它的味道，也不喜歡它的味道。

really perceive the health benefits.

真正感受到健康的好處。

So he assigned a reward score of 1, and to him, this gives broccoli an overall value

所以他給了一個獎勵分1，對他來說，這讓西蘭花有了一個整體的價值

score of 1.

1分。

On the other hand, John really loves the taste of ice cream and doesn't perceive any negative

另一方面，約翰真的很喜歡冰激凌的味道，並沒有察覺到任何負面的。

health consequences.

健康後果；

So he assigns it a reward score of 9, and this gives ice cream, for him, a value score

所以他給它的獎勵分是9分，這樣一來，冰激凌，對他來說，就有了價值得分

of 9.

9個月。

Now Jane on the other hand doesn't mind the taste of broccoli and gives it a reward

現在簡卻不介意西蘭花的味道，並給予獎勵

score of 4, but she really loves the taste of ice cream and gives it a score of 9.

4分，但她真的很喜歡冰淇淋的味道，給9分。

And like John, health consequences don't factor into her decision.

就像約翰一樣，她的決定並沒有考慮到健康後果。

This gives Jane a value score of 9 for ice cream and 4 for broccoli.

這樣一來，簡的冰激凌的價值得分是9分，西蘭花的價值得分是4分。

Because ice cream sits at the top of both of their action lists, John and Jane always

因為冰激凌在他們的行動清單中都是最重要的，所以約翰和簡總是

end up choosing it over the broccoli when it comes time to eat a snack.

最終在吃零食的時候選擇它而不是西蘭花。

But let's introduce a small optimization for both of them: they both stop bringing

但是，我們來介紹一個針對他們兩個的小優化：他們都不再把

ice cream homes and so whenever they want to eat it, they have to go out and buy it.

冰淇淋家，所以只要想吃，就得出去買。

This optimization triples the work required, so now the work score for both people is 3.

這個優化是所需工作的三倍，所以現在兩個人的工作分數是3分。

And remember, they both gave ice cream a reward score of 9, so this gives ice cream a value

而且記得，他們都給冰激凌的獎勵分是9分，所以這就給了冰激凌一個值。

score of 3 for the both of them.

倆人的得分都是3分。

Now we can see something interesting: this optimization was enough to knock ice cream

現在我們可以看到一些有趣的事情：這個優化足以讓冰激凌被打倒

below broccoli on the action list for Jane but not for John.

簡的行動清單上的西蘭花下面，但約翰沒有。

Jane actually stops eating ice cream and switches to broccoli, while John just ends up driving

簡居然不吃冰激凌了，改吃西蘭花，而約翰最後只顧著開車了。

to the store when he's hungry.

餓的時候就去商店。

Optimization works for Jane but not for John.

優化對簡有用，但對約翰沒用。

So what should John do?

那麼約翰應該怎麼做呢？

John needs to discover a new action through trial and error, and he can speed this process

約翰需要通過試錯來發現新的行動，他可以加快這個過程的速度

up by imitating the actions of someone who's already successful at what he's trying to

通過模仿一個已經成功的人的行為，他的努力。