Name: 排毒--我是如何欺騙我的大腦開始做困難的事情的。
Uploaded: 2020-08-06T08:51:30.000Z
Duration: 10 min 19 s

現在進行式

You probably clicked on this video because you are struggling to do the hard things,

你可能是因為在努力做難事而點擊了這個視頻。

to 不定詞

or at least the stuff you are supposed to do, be it preparing for the test you have

或者說至少是你應該做的事情，不管是備考還是你要做的事情

情態助動詞 A2

to take tomorrow, or an assignment you have to submit.

明天要參加的考試，或者你要提交的作業。

But not anymore because I am going to show you a strategy that will help you to never

但現在不一樣了，因為我要告訴你一個策略，它將幫助你永不

You will not have to force yourself to study or work.

By taking the three simple steps that you will learn in this video, preparing for that

通過採取在本視頻中學習的三個簡單的步驟，準備好這個

final exam, or working on your side hustle is going to be much easier.

期末考試，或者在你的副業上工作會輕鬆很多。

I have been using this recipe for years, and believe me!

我已經用這個方子很多年了，相信我!

And once you start implementing these three steps, everything is going to change for you.

而一旦你開始實施這三個步驟，你的一切都會改變。

You will finally find the willpower and motivation to do all of the things you have been procrastinating

你終於會找到意志力和動力去做所有你一直拖延的事情。

But you have to watch this video till the end to understand all three steps, and at

但你要看完這個視頻，直到最後才會明白這三個步驟，而且是在

the end of the video, I have something special for you.

視頻的最後，我有一些特別的東西給你。

If I would offer you one hundred dollars today or 150 bucks one year later.

如果我今天給你一百塊錢或者一年後給你一百五十塊錢。

Most of you would probably choose one hundred dollars now because a year from now looks

大多數人可能會選擇現在的一百塊錢，因為一年後看起來

You aren't sure what's going to happen by then, so better take a hundred dollars today.

你不知道到時候會發生什麼，所以今天最好拿一百塊錢。

You can invest it and make much more than waiting for another year.

你可以投資它，賺的錢比再等一年要多得多。

When something is vague and uncertain, your brain tries to avoid it at all costs because

當某件事情模糊不清時，你的大腦會試圖不惜一切代價避開它，因為

it might consume a lot of energy, it's counterproductive since your brain is trying to optimize and

它可能會消耗大量的能量，這是適得其反的，因為你的大腦正在試圖優化和。

Your brain starts coming up with every excuse to delay that task.

你的大腦開始想出各種藉口來拖延這個任務。

Say you want to prepare for tomorrow's test.

You skipped many classes, and it seems unreal to read the entire book in one night.

你逃了很多課，一個晚上就把整本書讀完了，這似乎不真實。

You don't even know where to start, what are the topics you have to study first?

你都不知道從哪裡開始，你要先研究什麼題目？

Your brain will give you every excuse to postpone it or avoid it entirely by saying that "your

你的大腦會給你所有的藉口來延後它或完全避免它，說 "你的

friend is going to sit next to you and is going to help you".

朋友要坐在你旁邊，要幫助你"。

Or let's take another example: every time you want to start doing something productive,

或者我們再舉一個例子：每次你想開始做一些有成效的事情時。

your brain jumps in and says, ' Let's make a coffee, or how about you check your Instagram

你的大腦跳進來，說，'讓我們做一個咖啡，或者你如何檢查你的Instagram的。

and find out who commented on your last picture.

並找出誰對你的上一張照片進行了評論。

And that's because the task that you have in front of you is vague and uncertain.

而這是因為擺在你面前的任務是模糊的、不確定的。

A simple way to fix that is to break that task into a few small steps.

一個簡單的解決方法就是把這個任務分解成幾個小步驟。

Instead of getting ready for the test, set a goal to read just the first chapter that

與其為考試做準備，不如設定一個目標，只看第一章的內容。

It's going to be much easier to push yourself to focus for 10 minutes.

逼著自己專注10分鐘，會輕鬆很多。

Once you are done with the first chapter, move to the next.

一旦你完成了第一章，就進入下一章。

What I found out works the best is that, instead of setting a goal of accomplishing something,

我發現最有效的方法是，不要設定一個完成某事的目標。

Set a goal of working for 30 minutes, for example, and then take as much break as you

例如，設定一個工作30分鐘的目標，然後儘可能多地休息。

That's much better than setting a goal to study for the entire day.

這比定下一整天的學習目標要好得多。

But in reality, you will be procrastinating by watching YouTube videos or Netflix.

但實際上，你會通過看YouTube視頻或Netflix來拖延時間。

The food you eat directly impacts your brain.

你吃的食物直接影響你的大腦。

And since your brain controls the rest of your body, whatever you had on breakfast will

因為你的大腦控制著你身體的其他部分，無論你早餐吃的是什麼，都會影響到你的身體。

impact your mood, willpower, and overall motivation throughout the day.

影響你一天的情緒、意志力和整體動力。

When you look at the grocery stores' shelves, most of the products are filled with sugar

當你看到雜貨店的貨架上，大部分的產品都充斥著糖分

In fact, sugar is named in 56 different names, such as Dextrose, Fructose, Glucose, Dextrin,

其實，糖的名稱有56種，如右旋糖、果糖、葡萄糖、糊精等。

But the side effects of consuming so much sugar are severe.

但吃了這麼多糖，副作用很嚴重。

In fact, one of the main reasons you are lazy and can't stay focused for a longer period

其實，你懶惰，不能長時間保持專注的主要原因之一是

is because you have been consuming too much sugar.

But what we know for sure is that it functions through hormones or neurotransmitters.

但我們可以肯定的是，它是通過激素或神經遞質來發揮作用的。

One of them is dopamine that's responsible for your reward system.

其中之一就是負責你的獎勵系統的多巴胺。

When you socialize, have fun, grab a slice of a cake, or even get good grades, it sends

當你社交、玩樂、搶一塊蛋糕，甚至取得好成績時，就會發出

a signal to your brain and releases dopamine.

一個信號給你的大腦，並釋放多巴胺。

It feels good, that's why you decide to eat another slice of that cake to experience that

這感覺很好，所以你決定再吃一塊蛋糕，體驗一下那種

That's why beverage companies add a lot of sugar to their products to make you come back

所以飲料公司在產品中加入了大量的糖分，讓你回味無窮。

There is nothing wrong with that, but when you consume more sugar than you suppose.

這沒有錯，但當你攝入的糖分比你想象的多。

Your dopamine levels start spiking higher and higher, and at some point, that becomes

你的多巴胺水準開始飆升 越來越高，並在某些時候，這成為

So things such as socializing or the satisfaction you get after submitting an assignment do

所以，諸如社交或提交作業後的滿足感等事情，都是要做的

not produce enough dopamines to spike it higher since your new dopamine level is already too

由於你的新多巴胺水準已經過高，所以不會產生足夠的多巴胺來刺激它上升

In other words, you destroyed your reward system; that's why you find it difficult to

換句話說，你破壞了你的獎勵系統，所以你才會覺得很難。

You can't even stay focused for 20 minutes, because your brain is craving for that dopamine

你連20分鐘的注意力都無法集中 因為你的大腦在渴求多巴胺。

boost, so you quickly check your Instagram or Facebook to release those neurotransmitters.

提升，所以你很快就會查看你的Instagram或Facebook來釋放這些神經遞質。

Heroin, for example, releases even more dopamine than sugar does, that's why it's addictive.

比如海洛因，釋放的多巴胺甚至比糖還多，所以才會讓人上癮。

Once you get addicted, your new dopamine level will be so high that nothing else will be

一旦你上癮，你的新的多巴胺水準將是如此之高，沒有什麼其他的將是。

interesting enough for you to do other than consume that drug.

除了吃藥，你還可以做其他有趣的事情。

So how to do the hard things - control your reward system by controlling your diet.

那麼如何做難事--通過控制飲食來控制你的獎勵系統。

A single coca-cola can have 40 grams of sugar and a sneaker bar 12.

一瓶可口可樂可以有40克的糖分，一根運動棒12。

An average American consumes a little over 71 grams of sugar a day when you shouldn't

一個美國人平均每天消耗超過71克的糖，而你不應該這樣做

Most people have destroyed their reward systems, so no matter what technique you are going

大多數人都破壞了自己的獎勵系統，所以不管你是用什麼技術去

to use to stay focused, study for that test or work on your side businesses, you can't

用來保持專注，學習考試或工作的副業，你不能。

Start by replacing all of your drinks with water or fresh juice.

先用水或新鮮果汁代替所有的飲料。

If you add 2 teaspoons of sugar to your coffee, cut it by half.

如果你在咖啡中加了2茶匙的糖，就減半。

Replace your sneaker bar with a banana or watermelon or other kinds of fruits.

用香蕉或西瓜或其他種類的水果代替你的運動鞋吧。

Your dopamine level will start slowly decreasing to its normal level, and you will find it

你的多巴胺水準會開始慢慢下降到正常水準，你會發現它的水準在下降。

Koalas are one of the dumbest animals out there.

I am not trying to be disrespectful ( sorry, Koalas just in case you are watching this

我並不是要對你不敬（對不起，考拉們，萬一你在看這個節目呢？

字幕列表影片播放

排毒--我是如何欺騙我的大腦開始做困難的事情的。

significant

procrastinate

boost

crave