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

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。

You are procrastinating.

你在拖延時間。

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

procrastinate again.

再次拖延時間。

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

你不必強迫自己學習或工作。

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!

It works.

它的工作原理。

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。

on.

在：

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。

1.

1.

Your brain hates uncertainty

你的大腦討厭不確定性

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

like a long time.

像很長一段時間。

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。

save that energy for later.

為以後保存能量。

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.

說你要準備明天的考試。

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 certainly need much more time.

你當然需要更多的時間。

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。

will take around 10 to 15 minutes.

大約需要10到15分鐘。

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。

create time blocks.

創建時間塊。

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。

want.

因為...

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。

2.

2.

Your belly controls your neurons

你的肚子控制著你的神經元

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

that is named differently.

命名不同的。

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。

and many others.

和許多其他。

There are just various forms of sugar.

只是糖的形式多種多樣。

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.

是因為你攝入了太多的糖。

Your brain is a complicated object.

你的大腦是一個複雜的物體。

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

dopamine spike again.

多巴胺再次飆升。

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。

for their products.

為其產品。

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

your new normal.

你的新常態。

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

high.

高。

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。

do anything meaningful.

做任何有意義的事情。

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。

Try to get rid of sugar completely!

試著徹底擺脫糖的困擾!

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

consume more than 30 grams a day.

每天消耗30克以上。

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。

until you fix your diet.

直到你解決你的飲食。

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。

much easier to stay focused.

更容易保持專注。

3.

3.

Don't be a Koala

不要做考拉

Koalas are one of the dumbest animals out there.

考拉是最愚蠢的動物之一。

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？

video ), but the fact is Koalas have an unusually smaller brain.

視頻），但事實是考拉的大腦異常的小。

And the size of a brain also reflects the intellectual ability of an animal.

而大腦的大小也反映了動物的智力。

Before you feel sorry for them, hear me out!

在你為他們感到難過之前，聽我說完!

Koalas don't need a bigger brain since they sleep for 18 to 22 hours a day, and when they

考拉不需要更大的大腦，因為它們每天要睡18到22個小時，而當它們

are awake, they eat leaves.

是清醒的，他們吃葉子。

Koalas are known for being lazy.

考拉以懶惰著稱。

In this modern world of technological innovation, most of our jobs consist of sitting in front

在這個科技創新的現代世界裡，我們的大部分工作都是坐在前臺的

of a computer.

的計算機。

We move much less than our grandfathers did.

我們的動作比我們的祖父輩少多了。

You see, our bodies are built to move, and our ancestors had to constantly move either

你看，我們的身體是為移動而生的，我們的祖先必須不斷地移動，要麼是

to hunt and put food on the table or run away when they came across a predator.

來捕食，並把食物放在桌子上，或者在遇到捕食者時逃跑。

Sitting reduces your blood flow, and less oxygen enters your brain and your bloodstream.

坐著會減少你的血流量，進入你的大腦和血液中的氧氣就會減少。

And guess what your brain needs to stay active?

猜猜你的大腦需要什麼來保持活躍？

Exactly!

沒錯！

Oxygen and bloodstream.

氧氣和血液。

So if you are sitting for 10 hours a day, don't be surprised that you find it difficult

所以，如果你每天坐10個小時，不要驚訝於你覺得很難

to stay focus.

要保持專注。

I am not even going to talk about its side effects.

我甚至不打算談論它的副作用。

National Institute of health study concluded that adults who spend most of their time sitting

美國國家健康研究所的研究認為，大部分時間都在坐著的成年人。

have a 50 percent higher mortality rate.

死亡率高出50%。

If you sit for more than 6 hours a day, your risk of death increases by a rate similar

如果你每天坐著超過6個小時，你的死亡風險就會增加，增加的速度和你的體重差不多。

to smokers.

對吸菸者。

So a simple way to make it easy for your brain to focus is to move.

所以，一個簡單的方法就是讓你的大腦容易集中，就是動起來。

For every 45 minutes, you sit, stand up and stretch for 10 minutes.

每45分鐘，你就會坐著、站著、伸展10分鐘。

If you can work while standing up or walking, do it.

如果你能站著或走著工作，就去做。

Of course, from time to time you have to sit, that's not a big deal if you are moving enough.

當然，你時不時要坐著，如果你夠動，那也沒什麼大不了的。

Studies show that students with high fitness scores have almost always higher test scores.

研究表明，體質分數高的學生幾乎都有較高的考試成績。

So if you want to make it even better, exercise, go for a little jog every morning.

所以，如果你想讓它變得更好，就運動吧，每天早上去慢跑一下。

If you never exercise and suddenly want to run a marathon.

如果你從不運動，突然想跑馬拉松。

You will probably struggle and won't be able to run for more than a hundred meters.

你可能會很吃力，跑不了一百多米。

Then what makes you think that if you don't keep your brain in shape, you can stay focused

那麼是什麼讓你認為，如果你不保持你的大腦在形狀，你可以保持專注的

and have enough will power to do the hard things all the time?

並有足夠的意志力去一直做困難的事情？

Thats why you have to develop a certain lifestyle if you want to be productive all the time.

這就是為什麼你要想一直保持高效的生活方式，就必須養成一定的生活方式。

I started by developing my confidence.

我從培養自己的信心開始。

Without high self-esteem and complete confidence in yourself, it's really difficult to make

如果沒有高度的自尊心和對自己的完全自信，真的很難做出。

any significant change in your life.

你生活中的任何重大變化。

After many years of trial and error, I have taken all that knowledge and experience and

經過多年的嘗試和錯誤，我把所有的知識和經驗和

turned them into a step by step course that can help you boost your confidence like I

變成了一個循序漸進的課程，可以幫助你提高你的信心，就像我一樣。

did and make that significant change in your life.

做了，並使你的生活發生重大變化。

You will learn everything you need to know.

你會學到你需要知道的一切。

This program is usually a 100 dollar program, which might be still expensive for some of

這個項目一般是100元的項目，可能對於一些人來說還是很貴的。

you, so I decided to lower it to 49 dollars for a few days.

你，所以我決定降低到49美元幾天。

It's a risk-free program, if you don't end up liking the course, you can just apply for

這是一個無風險的項目，如果你最終沒有喜歡上這個課程，你可以直接申請參加

a refund, and you will get your money back within 24 hours, no questions asked.

退款，您將在24小時內拿回您的錢，沒有任何問題。

You don't have to explain yourself, because my primary concern is to help you boost your

你不必解釋自己，因為我最關心的是幫助你提高你的。

confidence and make a positive change in your life.

信心，讓你的生活發生積極的變化。

Thanks for watching and until next time.

謝謝你的觀看，直到下一次。