Sometimes we get stuck, and we stop progressing like we were in the past.

有時候，我們會被卡住，我們不再像過去那樣進步。

Here's a framework I use to get myself unstuck and moving again.

這是我用來讓自己解脫並再次行動的一個框架。

Let me ask you a question: is this girl moving?

我問你一個問題：這個女孩會動嗎？

Sure, you see her body moving, but is she actually going anywhere?

當然，你看到她的身體在動，但她真的要去哪裡嗎？

What about now?

那現在呢？

Now you can actually see the truth.

現在你可以真正看到真相了。

Motion means nothing without a reference point.

沒有參考點，運動就毫無意義。

The forest in the background acts as a reference point, allowing you to judge whether she's

背景中的森林作為一個參考點，讓你判斷她是否是。

actually going somewhere.

實際上是去某個地方。

Step 1 of getting unstuck is to choose a key metric.

擺脫困境的第一步是選擇一個關鍵的指標。

It will act as a reference point, allowing you to judge whether you're actually making

它將作為一個參考點，讓你判斷自己是否真的在做。

any progress towards your goal.

你的目標的任何進展。

If you're focused on your health, some metrics you might measure are your weight, your body

如果你專注於你的健康，你可能會測量的一些指標是你的體重，你的身體。

fat percentage, the time it takes you to run a mile, or the amount of calories you consume

脂肪百分比，跑一英里所需的時間，或消耗的卡路里量。

in a day.

一天之內。

If you're focused on productivity, you might measure the number of pages you write, the

如果你專注於生產力，你可能會衡量你寫的頁數，你的工作量。

number of hours you practice your craft, or the number of works you produce.

你練習手藝的小時數，或你製作的作品數量。

I find that a good metric has the following traits: it's very specific, it's easy

我發現一個好的指標有以下特點：它很具體，很容易。

to objectively measure, and a change in the metric indicates progress towards or away

客觀地衡量，而指標的變化則表明朝向或偏離目標的進展。

from my goal.

從我的目標。

For example, if I want to become a better basketball player, I might measure the amount

例如，如果我想成為一個更好的籃球運動員，我可能會測量的量是

of points I score per game.

我每場比賽的得分。

Points are specific, easily and objectively measurable, and they're one obvious way

積分是具體的、容易的、可客觀衡量的，它們是一種明顯的方式。

to see whether I'm becoming a better player.

看看我是否成為一個更好的球員。

Step 2 of getting unstuck is to create a process that affects my key metric.

解套的第二步是建立一個影響我的關鍵指標的過程。

A process is just a set of actions that I perform to try and reach my goal.

一個過程只是我為了努力達到目標而進行的一系列動作。

For example, if I'm trying to get better at basketball, I might practice my ball-handling

例如，如果我想提高籃球水準，我可能會練習我的控球能力。

for fifteen minutes a day, then my three-pointers, then my free throws, and then my lay-ups.

每天十五分鐘，然後是我的三分球，然後是我的罰球，然後是我的上籃。

This makes up an hour long practice session.

這樣一來，就構成了長達一個小時的練習課。

Now how do I know if my process is any good?

現在我怎麼知道我的工藝是否良好？

This is where the metric comes back in.

這就是度量衡的作用。

Let's say I'm measuring my points per game.

比方說，我在衡量我每場比賽的分數。

If my process is any good, then I should see the metric moving up.

如果我的過程是好的，那麼我應該會看到度量衡的上升。

I find that the best processes cost the least amount of energy but produce the greatest

我發現，最好的工藝耗費的能源最少，但產生的效益卻最大。

changes in our metric.

我們的指標變化。

Or in other words, if our process is a machine, the best one produces the greatest output

或者換句話說，如果我們的流程是一臺機器，那麼最好的那臺機器就會產生最大的產出。

for the least amount of input—the greatest results for the least energy.

以最少的投入獲得最大的成果，以最少的能量獲得最大的成果。

The best way to improve a process is through knowledge.

改進流程的最好方法是通過知識。

Knowledge allows us to swap out the actions in our process for better ones, so that it

知識可以讓我們把過程中的動作換成更好的動作，這樣就可以

produces more results for less energy.

以更少的能量產生更多的結果。

The best place to get knowledge is from people who have already done something similar to

最好的知識來源是已經做過類似事情的人。

what you're trying to do.

你想做什麼。

In our basketball example, that's probably a coach.

在我們的籃球例子中，這可能是一個教練。

But you might learn from books, other writers, artists, painters, film directors, musicians,

但你可能會從書本、其他作家、藝術家、畫家、電影導演、音樂家那裡學到東西。

and so on.

諸如此類。

The point is to find someone whose process you can imitate until you find the best one

關鍵是要找到一個人，你可以模仿他的過程，直到你找到最好的一個人

for yourself.

為自己。

The third step to getting unstuck is to manage your energy.

解脫的第三步是管理自己的精力。

You can think of yourself like a video game character, having an energy bar that runs

你可以把自己想象成一個電子遊戲人物，有一個能量條，運行的是

out by the end of the day.

在一天結束前出。

Of course, taking care of yourself with good sleeping and eating habits keeps the energy

當然，用良好的睡眠和飲食習慣來照顧自己，保持能量

bar nice and full.

吧檯漂亮又飽滿。

But even then, you still have a limited amount of energy that you can use in a day, so you

但即使這樣，你一天能用的能量還是有限的，所以你

have to learn to use it effectively.

必須學會有效地使用它。

Each action in a process costs a certain amount of energy.

在一個過程中，每一個動作都要耗費一定的能量。

To make a process more efficient, you can lower the energy cost of each action.

為了提高流程的效率，你可以降低每個動作的能源成本。

How do you do this?

你是怎麼做的？

By improving your strength.

通過提高自己的實力。

We'll discuss three different kinds of strength: physical, psychological, and technological.

我們將討論三種不同的力量：身體、心理和技術。

The first is physical.

首先是身體上的。

By having a stronger body, you'll expend less energy doing things.

擁有一個強壯的身體，你做事情就會消耗更少的能量。

Your body is just more efficient.

你的身體只是更有效率。

The second is psychological strength.

二是心理力量。

If, for example, you write everyday and practice the basics of grammar and language, you'll

比如說，如果你每天都寫，練習文法和語言的基本功，你就會

make them unconscious habits, and unconscious habits require less energy to act out.

使它們成為無意識的習慣，而無意識的習慣需要較少的精力去行動。

This goes for basketball too.

這也適用於籃球。

If you make the basics unconscious—such as ball handling and your shooting form—you'll

如果你把基本的東西變成無意識的--比如球的處理和你的投籃形式--你就會

expend less energy doing them.

花費更少的精力去做這些事情。

And lastly, there is technological strength.

最後是技術實力。

For example, if you use a computer to type, you'll use less energy writing up a page

比如說，如果你用電腦打字，你寫一頁字就會耗費更少的精力。

than if you did it by hand.

比你用手做的要好。

Improving your strength allows you to expend less energy when you perform your process.

提高你的實力，可以讓你在進行過程中消耗更少的能量。

So here's a summary of the framework I use to get unstuck.

所以這裡總結了一下我用來解套的框架。

I start by picking a goal.

我首先選擇一個目標。

I need to know where I wanna go.

我需要知道我想去哪裡。

Then I pick a key metric, and I ask myself if the metric is specific, easy to objectively

然後我選擇一個關鍵的指標，我問自己這個指標是否具體，是否容易客觀地

measure, and representative of true progress towards my goal.

衡量，並代表我的目標的真正進展。

If it doesn't meet this criteria, I need to pick a new one.

如果不符合這個標準，我就得選一個新的。

Once I've selected a good metric, I create a process that affects it.

一旦我選擇了一個好的指標，我就會創建一個影響它的流程。

I write down my process, act it out, and watch how it affects the metric.

我把我的過程寫下來，表演出來，然後觀察它對度量的影響。

Then I get knowledge from experts to alter my process so that it produces greater results

然後，我從專家那裡得到知識，改變我的流程，使其產生更大的效果。

for less energy.

以獲得更少的能量。

And lastly, I manage my energy.

最後，我管理自己的精力。

I try to eat and sleep better to keep my energy bar nice and full.

我儘量吃得好一點，睡得好一點，讓自己的能量棒保持好飽滿。

I ask myself if I have the energy for a new goal or process, and where is the best investment

我問自己是否有精力去實現一個新的目標或進程，哪裡是最好的投資？

for my energy right now.

為我現在的能量。

Then I try to make my energy expenditure as little as possible by working on my physical,

然後我通過鍛鍊身體，儘量讓自己的能量消耗少一些。

psychological, and technological strength.

心理和技術力量。

So that's the framework I currently use when troubleshooting how to get unstuck.

所以這就是我目前在排除故障如何解困時使用的框架。

Hopefully it's useful to you.

希望對你有用。

Take what works, discard what doesn't, and make it your own.

取其精華，棄其糟粕，使之成為自己的東西。