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  • Let's be honest with each other here.

    讓我們坦誠地說吧

  • You're not actually supposed to be on YouTube right now.

    你現在不應該出現在 YouTube 上

  • Right?

    對吧?

  • Now you probably have some huge assignment

    你可能有大量的作業要完成

  • that's staring at you from your desk right now,

    這些作業正在書桌盯著你

  • but the thought of doing any work

    但是這個現在立刻

  • on that assignment right now

    做作業的想法

  • is the last thing on your mind

    是出現在你腦海裡的最後一件事

  • because you have literally no motivation to do it.

    因為你完全沒有動力去完成它

  • And if you're feeling that way,

    如果你有這樣的感覺

  • well you're not alone.

    你不是唯一一個會這樣想的人

  • I feel that way all the time.

    我也常有同樣感覺

  • And despite all the years I have put

    儘管這些年

  • into productivity research

    對於生產力所投入的研究

  • and all the videos you see on this channel,

    以及你在這個頻道上看到的所有影片

  • at least once a week

    至少每週一次

  • I run into a situation where I have to do something

    我都會遇到一個情況是我必須做某件事

  • and I have basically no motivation to do it.

    但根本就毫無動力去做的情況

  • So this is a pretty common problem.

    所以這是個相當常見的問題

  • And despite those immortal words from Shia LaBeouf

    儘管西亞.李畢福 (美國演員) 曾說的不朽的名言

  • constantly ringing in our heads ...

    不斷在我們的腦海中迴盪...

  • Just do it!

    做就對了!

  • A lot of us continually deal with it.

    許多人仍繼續與它奮鬥

  • Now within the realm of productivity,

    在生產力的領域裡面

  • there are both long term fixes and short term fixes.

    有分為長期以及短期解決辦法

  • And for a problem like this,

    而針對這樣的問題

  • a problem of motivation,

    關於動力的問題

  • long term fixes would be things like

    長遠辦法會是

  • building better self discipline

    建構更佳的自律行為

  • or building strong habits

    或建立更健全的習慣

  • or creating a better study space.

    或創造一個更好的讀書環境

  • But today I wanna focus on the short term fixes.

    但今天我想著重在短期辦法上

  • If you have something that you need to get done today,

    如果你今天有什麼東西必須完成

  • but you're feeling completely unmotivated,

    但你覺得毫無動力

  • what can you do?

    你會怎麼辦?

  • Well today I'm gonna go through a four step process

    今天我將帶你們講解四個

  • that I go through every single time

    每當毫無動力時

  • that I'm feeling this way.

    會做的步驟

  • And through personal experience over several years,

    透過這幾年的個人經歷

  • I have learned that doing these things really does help,

    我學到這些東西真的能夠改善

  • even if my brain tells me that,

    即使我的腦袋跟我說

  • this time I really am having an off day.

    這個時間點我必須休息

  • This time it's not going to work.

    這個時間不想工作

  • When I actually take the time

    實際上當我花時間

  • and put in the effort to put these things into practice,

    努力練習這些步驟

  • they really do help.

    它們真的有效

  • And the first one on the list is to simply

    在清單上的第一步是

  • go outside and go for a walk.

    出門去散步

  • This is probably the simplest practice on the list.

    這可說是清單上最簡單的一項練習了

  • But it's also the one that my brain

    但也是一樣我的腦袋

  • always tries to convince itself that it doesn't need to do.

    總會說服自己不需要做的一件事

  • Because when I have a lot of work to do,

    因為當我有很多東西要做

  • the thought of getting up from my desk

    從書桌中站起來

  • and going outside,

    並出門的想法

  • seems like a huge waste of time.

    感覺就是超級浪費時間

  • But every single time that I do it,

    但每當我這麼做

  • when I'm feeling unmotivated

    當我覺得毫無動力

  • or I'm dealing with brain fog,

    或腦筋遲鈍、無法清楚思考的時候

  • it always helps to raise my motivation levels

    出門散步總能提升我的動力

  • and clear my head.

    然後清空我的腦袋

  • Now I could send you all sorts of scientific evidence

    現在我可以給你各種科學證據

  • about why this is true.

    關於為什麼這個理論是正確的

  • For instance,

    舉例來說,

  • Dr. John Ratey's book, "Spark,"

    約翰.瑞提教授的書 《Spark》

  • goes into all sorts of detail about how exercise

    提到了各種關於運動後

  • raises your cognitive abilities after you do it.

    能提升認知能力的細節

  • And there are also studies that show that Vitamin D,

    有許多研究顯示維他命 D

  • which you get primarily through sunlight exposure,

    通常藉由陽光曝曬獲得

  • can help with symptoms of fatigue.

    可緩解疲勞的症狀

  • And there's also the Japanese concept of Shinrin-Yoku,

    日本有一個森林療養法

  • or forest bathing,

    或森林浴

  • which asserts that exposure to nature,

    主張在大自然的曝曬下

  • you know forests and trees like this,

    像這些森林和樹木

  • can have all sorts of health benefits.

    對健康有各種幫助

  • But the main thing I want to share here

    但這裡我主要想分享的是

  • is my personal experience with this practice.

    我在這個練習的個人經驗

  • Because my ability to focus is always

    因我的專注力能夠

  • 100% of the time improved when I choose to go for a walk.

    在出門散步之後百分之百獲得改善

  • Or to be more accurate,

    或更精確地說,

  • whenever I choose to go outside and do any kind of exercise.

    每當我選擇出門然後作任何一種運動

  • Could be playing basketball or skateboarding.

    可以是玩籃球或溜冰

  • The reason I chose to focus on walking here

    我選擇走路的原因是

  • is that it's easy.

    因為很簡單

  • You don't need any equipment.

    你不需要任何器具

  • You don't need a basketball.

    不需要籃球

  • You don't need a bike.

    不需要腳踏車

  • And you can even do it if it's cold.

    你甚至可以在冷的時候完成

  • As they say in Norway,

    人們常說在挪威

  • there is no such thing as bad weather,

    沒有所謂的壞天氣

  • only bad clothes.

    只有不好的衣服

  • Now let's go back to the studio.

    現在我們回到工作室

  • So once you've gone out and finished that walk

    所以你已出門然後散完步

  • and you brought your mental energy up just a little bit,

    你提升了一點精力

  • the next thing on the list to do

    下一個在清單上要做的事是

  • is to decide on one specific task to work on.

    決定某項要完成的工作

  • If you have a to do list with multiple items on it,

    如果你有一個含有許多事項要完成的代辦清單

  • put it away.

    請把它拿走開

  • You need to commit to a single task

    你必須做單一一項工作

  • and you don't want that to do list

    並且你不該讓這份代辦清單

  • to be a temptation to jump to something else

    在遇到更困難的是事情時

  • once it gets difficult.

    成為誘惑著你去做其他事情的清單

  • It's all about committing.

    這全部都跟付出有關

  • Imagine a hamster ball with three different hamsters in it.

    想像一個倉鼠球裡面有三隻不同的倉鼠

  • If all those hamsters

    如果所有的倉鼠

  • are trying to go their own little separate direction,

    都試著想往他們各自的方向走

  • then that hamster ball is going to go nowhere.

    那麼這個倉鼠球哪裡都無法去

  • But if they all decide to go in one direction,

    但如果他們都決定要往同一個方向

  • well they're probably going to trip all over each other

    那們它們將能前往各處旅行

  • because hamster balls

    因為倉鼠球

  • were not designed for multiple hamsters,

    並不是為了多隻倉鼠而設計的

  • but luckily your brain is not a hamster ball.

    幸運的是,你的腦袋不是倉鼠球

  • And when you decide on one specific direction to go in

    當你決定前往一個特定的方向

  • and you commit to it,

    然後著手去做

  • you make progress.

    你就能取得進展

  • Now you can make this commitment purely mental.

    你可以單純透過內心思考去實踐

  • But I also find that it sometimes works

    但我也發現

  • to pull out a scrap of paper

    拿出一些紙同樣可行

  • and write down the task that you decide to work on,

    寫下你打算要做的工作

  • so that way it can be sitting next to you on your desk

    這樣的話紙會放在你的書桌旁邊

  • and constantly reminding you if you start to forget.

    不斷在你開始忘記的時候提醒你

  • And if you want an electronic solution,

    如果你想要試試電子的解決辦法

  • there's also a chrome extension called momentum,

    有個瀏覽器擴充元件稱作 momentum

  • which basically replaces your new tab screen

    基本上它的功能就是將瀏覽器的分頁

  • with a cool wallpaper

    替換成很酷的壁紙

  • and it lets you decide on one singular focus

    讓你決定當下需要專注完成的某件事

  • that you can type in and then set.

    你可以輸入並設定

  • Alright onto step three in the process.

    接著我們來到第三步

  • Once you've decided on that one task

    一旦你決定了要做的一項工作

  • you're going to work on,

    就要準備開始進行

  • the next step is to clear to neutral.

    下一步是將空間清到乾淨的狀態

  • This means to clear up your work space,

    意思就是清空你的工作區域

  • your desk,

    你的書桌

  • and your desktop on your computer,

    以及你的桌上型電腦

  • and setting that space back to a state

    將空間調整為

  • where it's prepped for that single task

    準備好讓你做一件

  • you decided to work on and nothing else.

    你決定要做的一樣工作

  • Anthony Bourdain talks about a similar concept

    安東尼.波登提到了類似的概念

  • in his book, "Kitchen Confidential."

    在他的書《廚房機密檔案》

  • He talks about how a chef that he used to work with

    他談到一位以前共事的廚師

  • went up to one of his line cooks

    後來成為他的二廚

  • and ran his hands across the cooks really dirty,

    將那位廚師的手穿越相當骯髒、

  • crumb-filled cutting board,

    充滿碎屑的砧板

  • put it up to his face and said,

    將他的手拿到他的臉前告訴他

  • this is what your brain looks like.

    這就是你腦袋的樣子

  • Work clean.

    工作請保持乾淨

  • Every chef knows the value of mise en place.

    每位廚師都了解就定位的重要性

  • Did I get that right this time?

    我這次有說對嗎?

  • - [Offscreen Male] Yep. - Yes!

    - [螢幕後的男性] 有 - 太好了!

  • Which is a French term that essentially means,

    這是個法文單字,基本指的是

  • everything in its place.

    所有東西就定位、一切就緒

  • When your work area is organized

    當你的工作區經過良好規劃

  • and set up for the task that you have decided on,

    並依照你決定要做的工作而設置完畢

  • you are going to work on that task a lot more effectively.

    你將能更有效率的處理這項工作

  • Again remember that hamster ball.

    再次記得倉鼠球的概念

  • Finally,

    最後

  • to actually get yourself into the process of doing the task,

    要真的進入處理工作的過程

  • utilize what I like to call,

    請利用我所說的

  • the low effort hack.

    從努力程度低的項目去著手的工作技巧

  • This is a useful little mental hack that I use,

    這是個我會用的有用心理技巧

  • on pretty much,

    幾乎是

  • a daily basis.

    每天

  • Because usually when I feel mental resistance to a task,

    因為當我心裡抗拒去做某項工作

  • like researching for a video

    像研究一部影片

  • or writing a video script,

    或寫影片稿

  • that mental resistance is usually because

    心理會有抗拒通常是因為

  • of how difficult it is to do the task well.

    做好這個工作所產生的困難

  • If I'm writing a video script,

    如果我正在寫影片稿

  • usually I feel resistance writing the next paragraph

    通常我會抗拒寫下一篇

  • because I feel like it needs to have a better word play

    因為我總覺得要呈現更好的字詞

  • or a funny reference.

    或是有趣的關聯

  • And when I'm researching,

    當我在研究時

  • I know that it's gonna be difficult

    就知道

  • to actually find the scientific studies

    要實際找到科學研究

  • that will back up what I'm trying to say.

    去佐證我所說的話是困難的

  • But,

    但是

  • and this is where the whole low effort thing comes in,

    這就是整個從努力程度低的項目去著手的工作技巧的概念派上用場的時候

  • what isn't difficult

    不困難的點是

  • is just writing what's on the top of my mind right now.

    只須寫下當下在想的事情就好

  • If I can't come up with a joke or a reference

    如果無法想出一個

  • that will make the segment I'm writing funnier,

    會讓我寫的片段更有趣的笑話或關聯

  • that's fine.

    沒有關係

  • I'll just write what's in my head right now

    就寫下腦中當下的想法就好

  • and I'll come back and make it funnier later.

    我會再回來把它改得更有趣

  • And it's the exact same story when I'm referencing research.

    同樣的方式也適用於參考研究的情況

  • If I really don't want to go find the exact source

    如果真的不想找到確切的來源

  • or that one fact that I'm trying to reference,

    或是那個我想參考的證據

  • then I won't.

    那麼我就不會去找

  • In the script I'll put in brackets and all caps,

    稿子裡面我會放入許多括號和冒號

  • reference that one study and figure out where it came from,

    研究過的參考資料然後試著找到出處

  • and then I'll do that later.

    接著等一會再做

  • Now doing this means that you're creating something

    這麼做意味著你在創造某件

  • that you're gonna have to come back and fix later on.

    你待會要回來並修訂的事情

  • But that's okay.

    但那沒關係

  • Remember the blank page is the enemy.

    記住空白的頁面是你的敵人

  • It's far easier

    回過頭來

  • to come back and fix an imperfect mess later on,

    處理不完美的缺失遠比

  • then it is to create something perfect

    第一次就從頭到尾

  • from scratch on the first try.

    創造某件完美的事來的容易

  • That imperfect mess

    那個不完美的缺失

  • gives you hand holds that you can grab onto.

    給了你可以抓住的握把

  • Additionally,

    此外

  • another huge benefit of starting from a place of low effort,

    另一項從努力程度低的項目著手的好處是

  • is that sometimes

    有時候

  • you just need a little bit of a warm up

    你只需要一點暖身

  • to get yourself into a place

    就能讓自己處於

  • where you're really creative and in the zone.

    一個能變得有創造力且做事能得心應手的狀態

  • Back when I was a teenager,

    回首青少年時期

  • my dad had a weight training schedule for me and my brother.

    我爸給了我哥和我重量訓練的時間表

  • We had to work out at least three times a week.

    我們每週必須運動至少三次

  • And sometimes I'd come down into the gym with him

    有時候我會跟我爸一起上健身房

  • and I'd say,

    我就會說

  • dad today is an off day,

    爸,今天是休息日

  • I really just want to go light.

    我真的只想輕鬆點

  • I'm not feeling it.

    就是沒有想運動的感覺

  • And I will never forget what he told me

    我絕不會忘記他當時

  • on one of those occasions.

    在這些情況下對我說的話

  • He said that sometimes you hit your PRs,

    他說有時候你能突破你的個人紀錄

  • your personal records,

    你的個人紀錄

  • on off days.

    在休息日的時候

  • And I'm actually not making this up,

    我不是在編造故事

  • this really did happen.

    這確實發生了

  • One of those days I came down to the basement,

    當時我前往地下室

  • I said dad,

    我跟我爸說

  • it's an off day.

    今天是休息日

  • So he had me go through a longer than normal warm-up period

    所以他讓我暖身得比平常更久

  • and on that day,

    而那天

  • I actually hit a PR.

    我真的就突破了個人紀錄

  • In fact I think it was actually 2 25,

    事實上我認為是兩邊各 25 公斤

  • which if you're a weightlifter

    如果你是舉重員

  • you know is two plates on each side of the bar,

    你應該知道在槓棒的兩側有槓片

  • and that was one of the mentally,

    而這是其中一個在精神上

  • most difficult PRs for me to hit.

    最難突破的個人紀錄

  • It took me a really long time to get.

    花了我很久的時間去達成

  • So that should serve as an illustration.

    所以這應該能當作一個實例

  • Even if you feel like today is an off day,

    即使你覺得今天是個休息日

  • just use that low effort hack

    試試看這個從努力程度低的項目去著手的工作技巧

  • and put some time in.

    然後花點時間

  • There is a big difference

    就能在

  • between your state of mind before you start working

    開始工作之前的心理狀態

  • and your state of mind once you're in the flow state

    以及全心投入的心理狀態之間有顯著的差異

  • once you're immersed in your project.

    一旦你全心埋首於你的專案