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  • Motivation comes in waves.

    動力如波浪,來得快去得快。

  • One day you are in the zone, ready to take on the world and start big projects, while the next day you are unable to get that spark back.

    今天你準備好勇闖天下並著手重大計畫,隔天你卻無法重燃熱情的火花。

  • There's a lot of information regarding how to motivate yourself out there but most of them are not that effective.

    有許多關於如何激勵自己的資訊,但大部分沒有那麼有效。

  • Today, I will go over how to get yourself to do anything as effectively as possible and we are starting right now.

    今天我會告訴你如何更有效率地完成任何事情,我們開始吧!

  • If you just rely on motivation, you won't go anywhere.

    如果你只是依賴動力,你會原地踏步。

  • It comes and goes like waves in an ocean.

    動力如波浪,來得快去得快。

  • Some days you will work hard while you won't get anything done in another.

    有時候你努力工作,但有時你卻一事無成。

  • If you want to do something big, you need consistency.

    如果你想做大事,你得持之以恆。

  • You have to constantly put in the work to get where you want.

    你必須持續努力才能達到目的。

  • So if you can't rely on pure motivation, what do you do?

    所以如果不能純粹仰賴動力,該怎麼做呢?

  • Well, you have to create systems to keep yourself going even when you are unmotivated.

    你必須創造在沒有動力的情況下,還能督促自己向前邁進的方法。

  • You have to assume your future self will be unmotivated and lazy, and it's up to you to create a system that will make achieving your goals easy.

    你得假設未來的自己會失去動力且懶惰,是否要創造能使自己輕鬆達標的方法取決於你。

  • Here are the four steps to create a system that will help you do anything.

    以下有 4 個步驟教你如何創造出把事情做好的方法。

  • 1. Plan for failure.

    1. 做好失敗的準備。

  • What stops you from committing to what you need to do?

    是什麼阻止你去做需要做的事呢?

  • You will usually have a bunch of excuses as to why you can't do it.

    你會為做不到找一大堆藉口。

  • For example, if you want to eat healthier and start cooking your own meals, you might come home one day and complain that it is too time-consuming and you would rather rest.

    舉例來說,如果你因為想吃得健康而開始自己煮飯,可能某天回家你就會抱怨這太花時間,你寧願休息。

  • Another example would be, if you wanted to start working out in the morning and you wake up saying you are too tired.

    舉另一個例子,如果你想要開始早上健身,起床時卻說自己太累。

  • Try to set things up, so your chances of failure are reduced to the lowest they can get.

    試著把事情安排好,那麼你失敗的機會將會減到最低。

  • For the first example on eating healthier, you could get the person you are living with to take out the food you want to cook from the fridge a few minutes before you arrive home.

    以吃得健康的例子來說,你可以請同住的人在你回家前,將你想要煮的食材從冰箱先拿出來。

  • The food will be right there on the counter and you will have no choice but to cook it.

    食物放在流理臺上,你不得不下廚。

  • For the second example, you can put your workout gear and shoes near your bed in the morning, so by the time you get up, they are right in front of you and you might as well go by that point.

    而第二個例子,你可以將健身裝備和鞋子放在床旁邊, 如此一來早上一醒來你就會看到它們,可能就會去運動了。

  • To figure out what to place there, you should make a list of what you need to accomplish your goal.

    為了達成目標,你應該列出待辦清單。

  • You might come to realize that if you set the pieces up, you are more likely to follow through.

    你可能會意識到,將事情安排好會讓你更有可能堅持到底。

  • 2. Put it on your calendar.

    2. 將想做的事放入行事曆。

  • Imagine playing in a soccer game, or more specifically, one-versus-one drills against Messi.

    想像自己在踢一場足球賽,或更明確一點,進行與梅西一對一的練習賽。

  • You have the best shoes and gear in the world while he has slides and some ripped shorts.

    你擁有全世界最頂級的鞋子和裝備,但梅西卻穿著拖鞋和破褲。

  • Who would win?

    誰會贏?

  • The point of this thought experiment is to show you that the tools don't matter as much as you think.

    進行這個假想實驗是為了告訴你裝備沒那麼重要。

  • Productivity hacks and apps are cool and fun to play with but if your fundamentals and execution are bad, they don't help that much.

    生產力破解法和 app 又酷又有趣,但如果你的基礎和執行力不好,這兩者不會有太大助益。

  • A simple calendar app is all you will need for this system to work.

    一個簡單的日曆 app 就可以幫助你。

  • You want to decide ahead of time when you are going to do the thing you need to do, and plan out when you are doing it next week.

    你得事先決定何時去做你該的事,並在隔週完成規劃。

  • Set a notification to alert you when you need to do that thing on the calendar app, and you are good to go.

    在行事曆 app 上設定通知提醒自己什麼時候該做什麼事,然後就足以開始了。

  • Let's do a quick example.

    讓我們很快地看一個例子。

  • Say I want to workout in the morning at 8 a.m., three times a week.

    假設我一週有三天想早上八點運動。

  • I want to workout on Tuesday, Thursday, and Saturday for an hour, so I would enter that in my calendar app.

    我想在星期二、四、六健身各一小時,我會把它記在行事曆上。

  • Be sure to know when it will end, so it's more clear for you and it doesn't look that daunting.

    一定要知道結束的時間,這樣會更清楚明確,而且不會那麼令人卻步。

  • 3. Develop the focus you need.

    3. 培養所需的專注力。

  • At this point, you might be where you want to be, like the gym or at your desk, but if you can't focus, then it is pointless.

    發展到這個步驟時,你可能已經在目的地了,例如健身房或書桌前,但如果你無法專注,一切都毫無意義。

  • For this, you will need to do some thought exercises.

    因此,你得做一些思想練習。

  • What is the number one goal you want to achieve?

    什麼是你最想要達成的目標?

  • Put that goal anywhere useful.

    將那個目標放在你看得到的地方。

  • Have it in your phone, have a post-it note of it on your desk, or get creative with it.

    你可以記錄在手機上、貼便利貼在書桌上或使用其他創意的方式。

  • You want to see that goal whenever you are where you want to be, so that it can help you focus.

    無論何時何地都可以看見你的目標,就可以幫助你保持專注。

  • There are other ways to develop the focus you need, such as giving yourself a reward after you do what you need to do, but I think the method of having your goal in front of you is the most effective.

    有其他可以發展專注力的方式,例如在做完需要做的事之後給自己獎賞,但我認為將目標放在眼前是最有效的方法。

  • 4. Test and adjust.

    4. 測試並調適。

  • How do you know if a system works?

    要怎麼知道方法有沒有效?

  • You have to test it and make adjustments.

    你必須測試並調整。

  • Most people tend to fall a bit short on the first and third step.

    很多人會達不到第一和第三步驟。

  • For the first step, they might miss a few necessary pieces and continue making excuses.

    在第一步時,他們可能忽略許多重要的部分並持續找藉口。

  • This isn't a hard problem to fix as you can notice which pieces are not in the right place, and then place them where they need to be next time.

    這個問題很容易解決,只要你能注意到錯的部分並在下一次將它們改正就行了。

  • For the third step, everyone has different ways to develop the focus they need, so a lot of testing is required to figure out what works.

    每個人都有發展所需專注力的不同方法,所以需要歷經許多測試來找出有效的方式。

  • You will need to try a lot of different things but don't get discouraged.

    你需要嘗試不同的方式,但千萬不要洩氣。

  • Once you can get a system that works, you'll be ready to get things done.

    當你找出一個可行的方法後,就準備將事情完成了。

  • Thank you for watching!

    感謝觀看!

Motivation comes in waves.

動力如波浪,來得快去得快。

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A2 初級 中文 行事曆 專注力 方法 健身 目標 梅西

行動力薄弱?光有想法是不夠的! (How to Motivate Yourself to do Anything)

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    Annie Huang 發佈於 2020 年 03 月 27 日
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