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  • Hey there, Improvement Pill here.

    嘿,這裡是 Improvement Pill。

  • Welcome to lesson three of the Tamed Course.

    歡迎來到自我控制課程的第三課。

  • If you have not watched the previous lessons, pause this video right now and click on the link in the description below.

    如果你還沒看過前面幾段課程影片,現在就按暫停並點進底下資訊欄中的連結。

  • Because remember in order for you to get the most out of this course;

    因為別忘了,為了讓你能充分吸收本課程;

  • In order for you to really learn how to change your habits and change your life.

    為了讓你能真正完整學習如何改變生活習慣,進而改變你的人生;

  • You're gonna have to watch each and every single one of the videos.

    你必須看完每一部影片。

  • In today's video we're going to debunk two of the biggest misconceptions people have about building habits.

    今天的影片裡我們會揭穿建立習慣中最大的兩個誤解。

  • And the first is in regards to how long it takes to actually form or break a habit.

    第一個誤解是,要建立或改掉一個習慣真正要花多久時間。

  • You've probably heard at one point or another "oh it takes 21 days" and it's simply just not true.

    你可能聽過有人說「喔我知道,要花 21 天呀!」但這是完全錯誤的。

  • This misconception actually stems from a guy named Maxwell Maltz.

    這個誤解源自於一個叫 Maxwell Maltz 的老兄。

  • Maltz was a plastic surgeon back in the 60s.

    Maltz 是 1960 年代的整形醫師。

  • And he noticed that when he worked with people who got a new nose or add some sort of facial reconstruction, these people would feel uncomfortable when looking in the mirror.

    他發現,當他替患者重整他們的鼻子或進行臉部整形後,這些人看著鏡子中的自己會感到不自在。

  • And Maltz found that it took them about 21 days to get used to what they were seeing.

    Maltz 發現這些人大約要花 21 天才能習慣看著鏡子裡的自己。

  • Before they were more comfortable with the new faces.

    才能對自己的新面孔感到自在。

  • And what's funny is that he took this simple observation with little to no science backing it up.

    好笑的是,他在幾乎沒有任何科學認證下利用了這項觀察。

  • And he stated that it takes 21 days to form or break a habit in his book Psycho-Cybernetics.

    他在他的【改造生命的自我形象整容術】一書中表示:要戒掉一個習慣只需要 21 天。

  • Which was a self-help book that went on to becoming a best-seller and eventually sold millions of copies.

    這本勵志書上了暢銷排行榜,最終賣出上百萬本。

  • And over time people just assumed that this 21 days to build a habit thing was true.

    隨著時間過去,人們就認定要建立習慣真的只需要 21 天。

  • So how long does it really take to form or break a habit?

    所以要建立或戒掉一個習慣,到底需要花多久時間?

  • Well the recent study conducted at the College of London by Professor Philippa Whaley found that it really depends.

    由 Philippa Whaley 在 College of London 帶領的一項研究發現,這真的要看情況。

  • They looked at a group of people and tracked how long it took for them to reach a point of maximum automaticity for a variety of different habits.

    他們研究了一群人並持續追蹤他們要花上多久的時間,才能在各種不同習慣中達到自律感最大化。

  • Now for those of you that don't know what automaticity is, it's basically how little thought you need to put into a task.

    自律感是什麼呢?自律感就是當你要完成一項任務時,要動腦去做的時間越少越好。

  • For example, if I told you to tie your shoe, you wouldn't have to think about it very hard.

    舉例來說:如果我叫你綁鞋帶,你不用花什麼心思去想這件事。

  • Chances are you've tied your shoes enough times that it's already reached a point of maximum automaticity.

    你可能已經綁過夠多次鞋帶了,已達到自律感最大化。

  • A routine is considered to be a fully embedded habit when it reaches the highest point of automaticity.

    當一項例行公事達到自律感最大化,它就被視為一個已深根的習慣。

  • And here's a graph from the study that depicts this.

    此研究的表格正是在描述自律感最大化。

  • The study found that every single routine out there has what's called the automaticity line.

    研究發現,所有的日常公事都有著所謂的自律界線。

  • A point where if you've repeated the routine enough times, it becomes as automatic as it's going to get.

    也就是當你重複進行一項例行公事直到某個臨界點、達到足夠次數,變成不自覺就能完成的事。

  • At this point your routine is now a habit.

    這時候,該例行公事就成了你的習慣。

  • And this study found that it can take anywhere from two weeks to nine months with an average of 66 days to reach this line.

    而這項研究發現,要達到自律界線可能要花少至兩週、多至九個月,平均 66 天的時間。

  • And it all depends on how complicated and hard the routine is.

    一切都取決於這件事有多複雜、多難以完成。

  • For example the routine of taking your supplements in the morning might only take three weeks before it reaches the line of automaticity.

    例如你每天早上都要吃營養補品,這件事要達到自律界線可能只需三週的時間。

  • Before it becomes a fully embedded habit that you don't even have to think about.

    直到它完全成為一個深根蒂固的習慣;你做這件事的時候完全不用動腦。

  • On the other hand, a routine of going to the gym and working out might take six months before it hits this line.

    另一方面,若你要固定上健身房,則需六個月的時間才能達到自律界線。

  • So for all of you out there who think "Oh I only need to stick to this routine for 21 days." or "Oh I just need to complete a 90 day challenge."

    所以如果你們想說「喔,我只要持續 21 天就成養成這個習慣」或是「喔,我只需要完成這個 90 天挑戰」。

  • You're gravely mistaken.

    你們都大錯特錯了。

  • You have to understand that it's going to be a long, long journey.

    你必須了解,這是一條很長很長的路。

  • A journey that could potentially take almost a year to complete, depending on what sort of habits you're trying to build.

    一條可能會花上快一年的時間才能走完的路,這取決於你要建立的習慣是哪一種。

  • Now this might seem scary for a lot of you.

    這對很多人來說可能很可怕。

  • How am I gonna stick to these habits without missing a day for an entire year?

    要花整整一年堅持這些習慣,而且還不能漏掉任何一天,到底要如何辦到?

  • And this brings us to the common misconception number two.

    這就帶我們看到第二個常見的誤解。

  • Which is that if you relapse, if you give in and smoke a cigarette or have a drink or you miss a day of meditation that it's all over.

    也就是如果你回到老樣子,如果你不小心投降抽了一根菸、喝了一杯,或是少冥想一天了,一切都功虧一簣。

  • A lot of us have what I like to call the "all-or-nothing mindset".

    很多人都有這種我常稱之為「一不做,二不休」的心態。

  • We think "Oh, once the streak is broken all of my hard work is gone, and because it's gone I should just relapse over and over again."

    我們會認為,「哎呀,一但這連續記錄中斷,我所有的努力都白費了;既然一切都付諸流水,我還是恢復老樣子好了。」

  • "Right? I might as well enjoy myself."

    「對吧?我乾脆好好享受。」

  • And this is far from the truth.

    然而事實完全不是如此。

  • A significant number of people in the same study missed a day or two when building their assigned new habits.

    在該研究中極多數人在建立他們被分配到的習慣時,也中斷了一兩天。

  • Maybe they were too tired or maybe they just forgot.

    他們可能太累,或真的只是忘了。

  • The researchers took this opportunity to look at its effects on the automaticity line.

    研究人員趁機研究了這件事對自律界線的影響。

  • And to their surprise, they found that missing a single day does not have a clear effect on your progress.

    令人驚訝的是,他們發現若中斷了一天,對人們建立習慣的過程並無明顯影響。

  • The amount of progress loss was almost non-existent.

    在這過程中損失率幾乎是不存在的。

  • However, they found that if you continue to relapse, if you continue to miss days of going to the gym or doing your daily meditation, then you started losing a lot of progress.

    然而他們發現若你持續性中斷、若你依舊以三天捕魚兩天曬網的心態上健身房、進行你的每日冥想,那麼你就不會有太多進展。

  • And the amount of progress loss was exponential.

    你進展的幅度便微乎其微。

  • So missing two days was significantly worse than missing just one day.

    所以中斷兩天的後果遠比只中斷一天來得嚴重。

  • And missing a week was way worse than missing two days.

    而中斷一整個星期也就比中斷兩天嚴重得太多太多了。

  • So what does this mean for us?

    所以這代表什麼呢?

  • This means that we need to shift our mindset.

    這表示我們要轉變心態。

  • We shouldn't focus on a numerical streak.

    我們不應該執著於連續的天數。

  • We should not count the amount of days it's been since our last relapse.

    我們不應去計算自己距離上次中斷後又持續了幾天。

  • The mindset that we should have is that we're gonna try our best to stick to this habit for as many months as it takes.

    我們要有的心態應該是,我們要盡全力堅持養成這個習慣,越久越好。

  • Until it reaches this line of automaticity.

    直到這件事達到自律界線。

  • Because chances are, you're going to relapse at one point or another.

    因為你遲早都有可能再度中斷。

  • In fact, studies have shown that 90% of all people trying to overcome their addictions or build new habits relapse at least once throughout their journey.

    事實上,研究顯示在那些想擺脫上癮或建立新習慣的人當中,90% 的人在這個過程中都會中斷至少一次。

  • What's important is that you force yourself to go back to building your good habits the following day.

    重要的是,你要強迫自己隔天必須回到建立習慣的正軌。

  • You must resist the urges to binge because that's when you actually start losing progress.

    你必須克制自己想繼續沈迷的衝動,不然你將毫無進展。

  • As long as you can do this, you will eventually reach the automaticity line.

    只要你能做到這樣,你遲早會達到自律界線的。

  • You may have postponed it by a day or two.

    你可能延誤了一兩天。

  • But as long as you get back up and try again, don't worry about the streak.

    但只要你重新出發,你就不用擔心自己養成的連續習慣被打斷。

  • You will eventually reach that line.

    你遲早會跨過那條自律界線。

  • And once you hit that line, it becomes automatic.

    而當你一但跨過它,你的習慣就會變成無意識的反射動作。

  • So now that you know how habits work.

    現在你知道習慣是如何被養成的了。

  • And you also know how long it really takes to form a habit.

    你也暸解到要建立一個習慣真正要花多久時間。

  • Now it's time for us to select a habit together.

    現在我們要一起選一個要養成的習慣。

  • There's dozens of good habits out there that are all beneficial.

    很多好習慣都對我們有益。

  • So we're gonna cover a bunch of them and then we're gonna pick one and focus on that one for the rest of the course.

    所以我們會針對這一堆好習慣選擇一項,在日後的課程裡就專注在這項習慣上。

  • Because remember, our strategy is to adopt good new habits so that they can eventually replace your current addiction.

    記得,我們的策略是要養成新的好習慣,這樣才能在最後取代你目前成癮的狀況。

  • The tamed course was brought to you for absolutely free with the help of the patrons of this channel.

    多虧了贊助人對本頻道的資助,我們提供的自我控制課程完全免費。

  • If you want to support the cause and help me create more videos like this, please visit my Patreon page right here.

    如果你也想支持我們的課程,以協助我製作更多這類影片,請點進這邊的 Patreon 網頁。

  • Or in the description box below to find out about the perks and benefits that all my patrons receive.

    或是在底下描述欄找更多我的贊助人擁有的好康。

  • Stay tuned.

    記得持續關注我們。

Hey there, Improvement Pill here.

嘿,這裡是 Improvement Pill。

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A2 初級 中文 美國腔 習慣 中斷 自律感 界線 建立 養成

誤會一場!建立好習慣最常出現的兩大誤解! (The 2 Biggest Misconceptions About Building Habits)

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    Celeste   發佈於 2019 年 05 月 18 日
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