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  • Transcriber: Joseph Geni Reviewer: Camille Martínez

    謄寫者:約瑟夫-傑尼Joseph Geni 審稿人: Camille MartínezCamille Martínez

  • I don't know about you,

    我不知道你。

  • but when our family got the stay-at-home order in March of 2020,

    但當我們家在2020年3月拿到待在家裡的命令時。

  • I came out of the gates pretty darn hot.

    我從大門出來的時候很熱。

  • "Embrace not being so busy," I wrote.

    "擁抱不那麼忙。"我寫道。

  • "Take this time at home to get into a new happiness habit."

    "趁著在家的這段時間,養成一個新的幸福習慣。"

  • That seems hilarious to me now.

    我現在覺得很搞笑。

  • My pre-coronavirus routines fell apart hard and fast.

    我的冠狀病毒前的例行程序硬生生地崩潰了。

  • Some days I would realize at dinnertime

    有時我會在晚餐時間意識到

  • that not only had I not showered or gotten dressed that day,

    那天我不僅沒有洗澡,也沒有穿衣服。

  • but I hadn't even brushed my teeth.

    但我連牙都沒刷過。

  • Even though I have coached people for a very long time

    雖然我教人教了很久了

  • in an effective, science-based method of habit formation,

    在有效、科學的習慣養成方法。

  • I struggled.

    我掙扎著。

  • Truth be told, for the first few months of the pandemic,

    說實話,在疫情發生的前幾個月。

  • I more or less refused to follow my own best advice.

    我或多或少拒絕聽從自己的忠告。

  • This is because I love to set ambitious goals.

    這是因為我喜歡制定遠大的目標。

  • Getting into a good little habit

    養成一個好的小習慣

  • is just so much less exciting to me

    對我來說就是少了很多刺激

  • than embracing a big, juicy, audacious goal.

    比擁抱一個大的、多汁的、大膽的目標。

  • Take exercise, for example.

    以運動為例。

  • When the coronavirus hit,

    當冠狀病毒發作時。

  • I optimistically embraced the idea

    我樂觀地接受了這個想法

  • that I could get back into running outside.

    我可以回到外面跑步。

  • I picked a half-marathon to train for

    我選了一個半程馬拉松來訓練。

  • and spent a week or so meticulously devising

    並花了一週左右的時間精心設計了

  • a very detailed training plan.

    一個非常詳細的訓練計劃。

  • But then I actually only stuck to my ambitious training schedule

    但後來,我實際上只堅持了我雄心勃勃的訓練計劃。

  • for a few weeks.

    幾周的時間。

  • All that planning and preparation

    所有的計劃和準備

  • led only to a spectacular failure to exercise.

    只導致了驚人的失敗。

  • I skipped my training runs,

    我跳過了我的訓練跑。

  • despite feeling like the importance of exercise

    儘管覺得運動的重要性

  • and the good health that it brings

    以及它所帶來的健康

  • has never been more bracingly clear.

    從來沒有像現在這樣清楚地知道。

  • The truth is that our ability to follow through on our best intentions,

    事實上,我們的能力是貫徹我們最好的意圖。

  • to get into a new habit like exercise

    養成新的習慣,比如運動

  • or to change our behavior in any way, really,

    或以任何方式改變我們的行為,真的。

  • doesn't actually depend on the reasons we might do it

    其實並不取決於我們這樣做的原因。

  • or on the depth of our convictions that we should do so.

    或我們堅信我們應該這樣做的深度。

  • It doesn't depend on our understanding of the benefits

    這並不取決於我們對利益的理解。

  • of our particular behavior

    的行為

  • or even on the strength of our willpower.

    甚至靠我們的意志力。

  • It depends on our willingness to be bad at our desired behavior.

    這取決於我們是否願意對自己想要的行為進行不良。

  • And I hate being bad at stuff.

    而且我討厭自己不擅長的東西。

  • I am a go-big-or-go-home kind of a gal.

    我是個不做大就不做家的女孩。

  • I like being good at things,

    我喜歡擅長的東西。

  • and I quit exercising

    我也不做運動了

  • because I wasn't willing to be bad at it.

    因為我不甘心做壞事。

  • Here's why we need to be willing to be bad:

    這就是為什麼我們要願意做壞事的原因。

  • being good requires that our effort and our motivation

    為人處世,必須要量力而行,奮發圖強。

  • be in proportion to each other.

    彼此成正比。

  • The harder something is for us to do,

    對我們來說,越是難做的事情。

  • the more motivation we need to do that thing.

    我們做那件事的動力就越大。

  • And you might have noticed,

    你可能已經注意到了。

  • but motivation isn't something that we can always muster on command.

    但動力並不是我們總能靠命令來調動的。

  • Whether we like it or not,

    不管我們喜不喜歡。

  • motivation comes and motivation goes.

    動機來了,動機去了。

  • When motivation wanes,

    當動力減弱時。

  • plenty of research shows that we human beings

    大量研究表明,我們人類

  • tend to follow the law of the least effort,

    傾向於遵循最小努力法則。

  • meaning we just do the easiest thing.

    意思是我們只做最簡單的事情。

  • New behaviors tend to require a lot of effort,

    新的行為往往需要付出很多努力。

  • because change is really hard.

    因為改變真的很難。

  • To establish an exercise routine,

    要建立一個日常的鍛鍊方法。

  • I needed to let myself be kind of half-assed about it.

    我需要讓自己對它有種半斤八兩的感覺。

  • I needed to stop trying to be an actual athlete.

    我需要停止嘗試成為一個真正的運動員。

  • I started exercising again

    我又開始鍛鍊了

  • by running for only one minute at a time.

    通過每次只運行一分鐘。

  • Every morning, after I brushed my teeth,

    每天早上,我刷完牙後。

  • I'd change out of my pajamas and walk out the door,

    我會換掉睡衣,走出門去。

  • my only goal, to run for one full minute.

    我唯一的目標,是跑滿一分鐘。

  • These days, usually I actually do run for 15 or 20 minutes,

    這幾天,平時我真的是跑了15、20分鐘。

  • but on the days that I'm totally lacking in motivation

    但在我完全沒有動力的日子裡

  • or I just feel like I have no time,

    或者我只是覺得我沒有時間。

  • I still do that one minute.

    我還是會做那一分鐘。

  • And this minimal effort always turns out to be way better than if I did nothing.

    而這種最小的努力總是比我什麼都不做要好得多。

  • Maybe you relate.

    也許你有同感。

  • Maybe you've also failed

    也許你也失敗了

  • in one of your attempts to change yourself for the better.

    在你試圖改變自己,讓自己變得更好的時候。

  • Perhaps you want to use less plastic

    也許你想少用塑膠

  • or meditate more

    或多打坐

  • or be a better anti-racist.

    或者做一個更好的反種族主義者。

  • Maybe you want to write a book

    也許你想寫一本書

  • or eat more leafy greens.

    或多吃綠葉蔬菜。

  • I have great news for you.

    我有個好消息要告訴你

  • You can do and be those things,

    你可以做到,也可以成為這些事情。

  • starting right now.

    現在開始。

  • The only requirement is that you stop trying to be so good.

    唯一的要求是,你不要再逞強了。

  • You'll need to abandon your grand plans,

    你需要放棄你的宏偉計劃。

  • at least temporarily.

    至少是暫時的。

  • You'll need to consider doing something so minuscule

    你需要考慮做一些如此微不足道的事情。

  • that it would be better than not doing anything at all.

    這比什麼都不做要好。

  • So right now, ask yourself:

    所以現在,請問自己。

  • How you can strip that thing that you have been meaning to do

    你怎麼能把你一直想做的事情剝離出來呢?

  • into something so easy you could do it every day with barely a thought?

    變成如此簡單的事情,你可以做它每天幾乎沒有想到?

  • It might be eating one piece of lettuce on your sandwich at lunch

    可能是午餐時在三文治上吃了一塊生菜

  • or going for a one-minute walk outside.

    或到外面散步一分鐘。

  • Don't worry -- you'll get to do more.

    別擔心--你會做得更多。

  • This better-than-nothing behavior is not your ultimate goal.

    這種優勝劣汰的行為不是你的最終目標。

  • But for now, what could you do that is ridiculous easy

    但現在,你能做什麼,是荒謬的簡單的

  • that you can do even when nothing is going as planned?

    你可以做的,即使在沒有任何事情按計劃進行?

  • Even though you ultimately might want to do more and be more,

    即使你最終可能想做得更多,做得更多。

  • remember that we humans are often too tired

    念及人之常情

  • and too stressed

    而過於緊張

  • and too distracted

    心不在焉

  • to do the things that we really do intend to do

    做我們真正想做的事情。

  • and to be the people that we most intend to be.

    併成為我們最想成為的人。

  • On those days,

    在那些日子裡。

  • our wildly ambitious behaviors really are better than nothing.

    我們的野心勃勃的行為真的是聊勝於無。

  • A one-minute meditation is relaxing and restful.

    一分鐘的冥想,讓人放鬆、安詳。

  • A single leaf of romaine lettuce happens to have a half a gram of fiber

    一片萵苣葉子恰好有半克的纖維素

  • and loads of nutrients.

    和負載的營養物質。

  • A one-minute walk gets us outside and moving around,

    一分鐘的散步讓我們走出家門,活動活動。

  • which our bodies really need.

    我們的身體真正需要的。

  • So try doing one better-than-nothing behavior.

    所以試著做一個比什麼都好的行為。

  • See how it goes.

    看情況吧

  • The goal, remember, is repetition,

    記住,目標是重複。

  • not high achievement.

    成績不高。

  • So let yourself be mediocre at whatever you're trying to do,

    所以,無論你想做什麼,都要讓自己平平淡淡。

  • but be mediocre every day.

    但每天都要平平淡淡。

  • Take only one step,

    只走一步。

  • but take that step every day.

    但每天都要邁出這一步。

  • If your better-than-nothing habit

    如果你的好於無的習慣

  • doesn't actually seem better than doing nothing,

    其實看起來並不比什麼都不做更好。

  • consider that you're getting started at something

    就當你是初出茅廬

  • and that initiating a behavior is often the hardest part.

    而發起一種行為往往是最難的部分。

  • By getting started,

    通過開始。

  • we're establishing the neural pathway in our brain

    我們正在建立我們大腦中的神經通路。

  • for a new habit,

    為一個新的習慣。

  • which makes it much more likely that we'll succeed with something

    這使得我們更有可能成功的東西。

  • more ambitious down the line.

    更為宏大的下。

  • Why is this?

    為什麼會這樣?

  • Well, it's because once we hard wire a habit into our brains,

    嗯,這是因為一旦我們把習慣硬生生地接入大腦。

  • we can do it without thinking,

    我們可以不假思索地做。

  • and therefore without needing much willpower or effort.

    是以不需要太多的意志力和努力。

  • A better-than-nothing habit

    一個比什麼都好的習慣

  • turns out to be incredibly easy to repeat again and again

    屢試不爽

  • until it's on autopilot.

    直到它的自動駕駛。

  • This is because we can do it even if we aren't motivated,

    這是因為我們即使沒有動力也能做到。

  • even if we're tired,

    即使我們很累。

  • even if we have no time whatsoever.

    即使我們沒有任何時間。

  • And once we start acting on autopilot,

    而一旦我們開始自動駕駛行動。

  • that's the golden moment

    生逢其時

  • that our habit can begin to expand organically.

    使我們的習慣可以開始有機地擴大。

  • After only a few days of running for just one minute,

    只跑了幾天,只跑了一分鐘。

  • I started feeling a real desire to keep on running,

    我開始感到真正的渴望,想繼續跑下去。

  • not because I felt like I should be exercising more,

    不是因為我覺得我應該多運動。

  • or because I felt like I needed to impress my neighbors or something,

    或者因為我覺得我需要給鄰居留下深刻印象什麼的。

  • but because it felt more natural to keep running

    但因為它感覺更自然,繼續運行

  • than it felt to stop.

    比停止的感覺。

  • Now, I of all people know that it can be incredibly tempting,

    現在,我所有的人都知道,這可能是令人難以置信的誘惑。

  • especially for the overachievers among us --

    特別是對於我們這些成績優異的人來說...

  • you know who you are --

    你知道你是誰 --

  • to encourage ourselves to do more

    勉勵自己多做

  • than our designated better-than-nothing habit.

    比我們指定的比什麼都好的習慣。

  • So I must warn you:

    所以我必須警告你。

  • the moment in which you are no longer willing to do something unambitious

    心有不甘

  • is the moment in which you are risking everything.

    是你冒著一切風險的時刻。

  • It's the moment you end up checking your phone

    這是你結束檢查你的手機的時刻。

  • instead of whatever it is that you intended to do.

    而不是你想做的任何事情。

  • It's the moment in which you stay on the couch

    這是在你呆在沙發上的時刻

  • binge-watching TikTok videos or Netflix.

    狂看TikTok視頻或Netflix。

  • The moment you think you "should" do more

    當你認為你 "應該 "做更多的時候

  • is the moment you introduce difficulty and force

    是你引入難度和力量的時刻

  • and negotiation with yourself.

    並與自己協商。

  • It's the moment you eliminate the possibility that it will be easy

    就是在你消除可能性的那一刻,它將會很容易

  • and even enjoyable.

    甚至是愉快的。

  • So that's also the moment

    所以也是那一刻

  • that will require a lot more motivation,

    那就需要更多的動力。

  • and if the motivation isn't there,

    而如果動機不在。

  • failure will be.

    失敗將是。

  • Fortunately, the whole idea behind the better-than-nothing habit

    幸運的是,比什麼都好的習慣背後的整個想法。

  • is that it doesn't depend on motivation,

    是它不取決於動機。

  • which we may or may not muster.

    我們可能會,也可能不會。

  • It's not reliant on having a lot of energy.

    它不依賴於有很多的能量。

  • You do not have to be good at this.

    你不一定要擅長這個。

  • You need only to be willing

    你只需要願意

  • to do something that is wildly unambitious,

    做一些狂妄不羈的事情。

  • to do something that is just a smidge better than nothing.

    做一些聊勝於無的事情。

  • But again, don't do more if you feel any form of resistance.

    但同樣,如果你感到任何形式的阻力,就不要多做。

  • I'm happy to report that after months of struggle,

    我很高興地報告,經過幾個月的奮鬥。

  • I am now a runner.

    我現在是一個跑者。

  • I became one simply by allowing myself to be bad at it.

    我成為一個人,只是因為讓自己不擅長。

  • You definitely could not call me an athlete;

    你絕對不能說我是運動員。

  • there are no half-marathons in my future.

    在我的未來沒有半程馬拉松。

  • But I am consistent.

    但我是一致的。

  • To paraphrase the Dalai Lama,

    用達賴喇嘛的話來說:

  • the goal is not to be better than other people

    不求人上人,但求人下人

  • but rather to be better than our previous selves.

    而是要比以前的自己更好。

  • And that, I definitely am.

    而這一點,我絕對是。

  • When we abandon our grand plans and great ambitions

    當我們放棄我們的宏偉計劃和偉大的野心時

  • in favor of taking that first step,

    贊成邁出這第一步。

  • we shift.

    我們轉移。

  • And paradoxically,

    而矛盾的是。

  • it's only in that tiny shift

    只在一念之間

  • that our grand plans and great ambitions

    雄心壯志

  • are truly born.

    是真正的生。

  • Thank you.

    謝謝你了

Transcriber: Joseph Geni Reviewer: Camille Martínez

謄寫者:約瑟夫-傑尼Joseph Geni 審稿人: Camille MartínezCamille Martínez

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A2 初級 中文 TED 習慣 行為 養成 計劃 運動

養成新習慣的1分鐘祕密|克里斯汀-卡特 (The 1-minute secret to forming a new habit | Christine Carter)

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    林宜悉 發佈於 2021 年 01 月 26 日
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