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  • Self-discipline and willpower are two of the greatest secrets in unlocking your full potential.

    自律和意志力是釋放你全部潛能的兩個最大祕密。

  • In this day and age, it is becoming more and more difficult to maintain self-discipline.

    在這個時代,保持自律越來越難。

  • I'll show you the importance of self-discipline and how to cultivate it.

    我會告訴你自律的重要性以及如何培養自律。

  • Stay tuned!

    敬請關注!

  • What's going on guys!

    這是怎麼回事的傢伙!

  • J from MedSchoolInsiders.com.

    J從醫校內參網。

  • Let's first go over why self-discipline and willpower are so important.

    我們先來介紹一下為什麼自律和意志力如此重要。

  • Have you ever been tempted to do something for which you later feel guilty about?

    你是否曾經受到過誘惑,做了一些事,但後來又感到內疚?

  • Moments like these are usually due to a lapse in judgment or a lack of discipline.

    這樣的時刻,通常是因為判斷失誤或缺乏紀律。

  • Here's the key; with strong self discipline and willpower, you can do what you need to

    關鍵就在這裡,只要有強大的自律和意志力,你就能做到你所需要的

  • do in each moment without temptation or laziness getting in the way.

    每時每刻都在做,沒有誘惑和懶惰的阻礙。

  • Self-discipline lets us grind it out with studying or work even when we don't feel

    自律性讓我們在學習或工作中,即使在不自覺的情況下,也能堅持下去

  • like it.

    喜歡它。

  • It lets us say no to extra dessert.

    它讓我們對額外的甜點說不。

  • It lets us maintain a consistent exercise schedule and achieve our fitness goals.

    它可以讓我們保持穩定的運動計劃,實現我們的健身目標。

  • In short, it empowers us live our lives the way we ideally want to.

    簡而言之,它賦予我們以理想中的方式生活。

  • This translates to stronger grades in school, more energy, improved moods, and looking and

    這將轉化為更強的成績在學校,更多的能量,改善情緒,並看起來和。

  • feeling better.

    感覺更好。

  • There are a few theories on how discipline and willpower actually work.

    關於紀律和意志力究竟是如何運作的,有一些理論。

  • The most prominent is the Ego Depletion Model of Self-Control.

    最突出的是自我消耗型的自我控制模式。

  • This states that the brain is like a muscle, with a limited supply of strength that can

    這說明大腦就像一塊肌肉,供應的力量有限,可

  • be depleted.

    被耗盡。

  • No one is disciplined 100% of the timewe all have lapses.

    沒有人是百分之百地遵守紀律的--我們都有失誤。

  • These lapses occur when our discipline muscle is fatigued.

    當我們的紀律肌疲勞的時候,就會出現這些失誤。

  • Various studies have demonstrated that certain types of mental exertion can compromise subsequent

    各種研究表明,某些類型的精神消耗會影響到以後的工作。

  • acts of discipline.

    懲戒行為。

  • The studies generally go like this: There are two groups of subjects.

    研究一般是這樣的。有兩組實驗對象

  • One group does an activity or exercise that requires high self-control.

    一組做一項需要高度自控的活動或運動。

  • The other group does an activity requiring very little discipline.

    另一組做的活動需要的紀律性很低。

  • Both groups are then subjected to a separate self-control challenge.

    然後,兩組分別進行自我控制的挑戰。

  • The group that performed the demanding challenge first later performs poorly and conversely,

    先進行高難度挑戰的小組後來表現不佳,反之。

  • the group that did not exhaust their willpower reserves demonstrate better self-discipline.

    沒有耗盡意志力儲備的群體表現出更好的自律性。

  • So, what does this all exactly mean?

    那麼,這一切究竟意味著什麼呢?

  • For us mere mortals, it says that we do not have infinite reserves of self-discipline

    對於我們這些凡夫俗子來說,它說我們沒有無限的自律儲備

  • and will-power.

    和意志力。

  • So while it is important to cultivate and develop your self-discipline, understand that

    所以,培養和發展自己的自律性固然重要,但也要懂得

  • there is also a proper way to harness it.

    駕馭它也有一個正確的方法。

  • More on that shortly.

    稍後再談。

  • Now without discipline, you are letting your life be controlled by your emotions.

    現在沒有紀律,你就會讓自己的生活被情緒控制。

  • Which is essentially like letting your life be controlled by someone else.

    這本質上就像是讓自己的生活被別人控制。

  • There are two ways of approaching a task.

    有兩種方法來處理一項任務。

  • You can say “I will wait until I feel like it, and then I will do itor you can say

    你可以說 "我等我想做的時候再做",也可以說 "我想做的時候再做"。

  • “I will do it, and then I will begin to feel like it”.

    "我會做的,然後我就會開始感覺到它"。

  • Which method do you think is more likely to actually get things done?

    你認為哪種方法更有可能真正完成任務?

  • There are three simple steps to cultivate and develop your self-discipline.

    有三個簡單的步驟來培養和發展你的自律。

  • First, Start Small.

    首先,要從小做起。

  • There are many grand ideas and lofty goals that we each have.

    我們每個人都有許多宏偉的想法和崇高的目標。

  • The key to working towards them is to start small.

    努力實現這些目標的關鍵是從小做起。

  • For example, if your goal is lose weight, do not start by saying you want to lose 1

    例如,如果你的目標是減肥,不要一開始就說你要減掉1

  • pound of fat per week.

    每週一磅的脂肪。

  • Jumping in with ambitious and lofty goals is only setting yourself up for failure.

    帶著遠大而崇高的目標跳進去,只會讓自己陷入失敗的境地。

  • Start smaller than that.

    開始比這小。

  • First eliminate sugary drinks and only drink water with meals.

    首先杜絕含糖飲料,只在吃飯時喝水。

  • Once you have mastered that, eliminate the habit of eating dessert after dinner every

    一旦你掌握了這一點,就要杜絕每天晚飯後吃甜點的習慣。

  • night, maybe substitute a serving of fruit instead.

    晚上,也許用一份水果代替。

  • And so on and so forth.

    等等等等。

  • By starting out with smaller steps and celebrating these small victories, you build momentum

    通過從較小的步驟開始,並慶祝這些小的勝利,你會建立動力。

  • and confidence to continue moving forward.

    和繼續前進的信心。

  • Next, Practice Daily.

    其次,每天練習。

  • By starting small, you should have no problem practicing your discipline daily.

    從小事做起,每天練練功應該沒有問題。

  • In doing so, you are building good habits.

    這樣做,就是在培養良好的習慣。

  • And we are, after all, creatures of habit.

    而我們畢竟是習慣的生物。

  • No excuses.

    沒有藉口。

  • Make it happen.

    讓它發生。

  • The third year of medical school in the United States is considered the most demanding year.

    在美國,醫學院的第三年被認為是最辛苦的一年。

  • On many rotations, you go in before sunrise and get out after sunset.

    在許多輪迴中,你在日出前進去,日落後出來。

  • As a result, certain habits and priorities are harder to maintain.

    是以,某些習慣和優先級較難保持。

  • On days where I got out early and had the luxury of asking myself whether or not I wanted

    在我早早出門的日子裡,我可以奢侈地問自己,是否要。

  • to go to the gym, I forced myself to go.

    去健身房,我強迫自己去。

  • I decided that a tired workout is better than no workout.

    我決定,累點的運動總比不運動好。

  • And if I had the luxury of asking myself whether or not to go, that meant I already had my

    而如果我還能奢求自己是否要去,那就意味著我已經有了自己的

  • answer.

    回答:

  • On many days I got out too late and there was no question that I could no go to the

    很多天,我出來得太晚了,毫無疑問,我不能去。

  • gym.

    健身房。

  • Therefore it was paramount to capitalize on any opportunity, regardless of how tired I

    是以,不管我有多累,抓住任何機會都是最重要的。

  • was to the gym when possible.

    是在可能的情況下去健身房。

  • Lifting was a great form of stress relief, and it left me happier and healthier as a

    舉重是一種很好的緩解壓力的方式,它讓我更快樂,更健康的成為一個

  • result.

    結果。

  • Last tip is to Ramp Up.

    最後一個建議是,要夯實基礎。

  • After you have mastered the smaller tasks and built your confidence in your own self-discipline,

    在你掌握了小任務,建立起自己自律的信心之後。

  • it's time to slowly ramp it up.

    是時候慢慢的加大投入了。

  • Going back to the weight loss example: let's say you started walking daily for 20 minutes.

    回到減肥的例子:假設你開始每天步行20分鐘。

  • Ramp it up to 30 minutes, then 40.

    加速到30分鐘,然後40分鐘。

  • At a certain point, start jogging or cycling or doing HIIT intervals.

    到了一定程度,開始慢跑或騎自行車或做HIIT間歇。

  • Keep challenging yourself incrementally.

    不斷挑戰自己,循序漸進。

  • You don't go from walking 20 minutes to running a marathon.

    你不可能從走20分鐘變成跑馬拉松。

  • But you can certainly get there in a step wise manner if you work at it.

    但如果你努力的話,一定可以按部就班地達到目的。

  • Quick disclaimer: this is just an exampleobviously figure out what works best for

    快速免責聲明:這只是一個例子--顯然要找出最適合自己的方法。

  • you and speak to a professional before doing starting any rigorous physical activity.

    在做開始任何嚴格的體育活動之前,你和說話的專業人士。

  • Now, some other tips and common misconceptions: first make it easier on your future self.

    現在,還有一些提示和常見的誤區:首先讓未來的自己更輕鬆。

  • As I said earlier your willpower reserves are limited, therefore make it easier on your

    就像我前面說的,你的意志力儲備是有限的,所以要讓你的意志力更輕鬆。

  • future self by planning ahead and putting yourself in situations that make it easier

    未來的自己,提前規劃,讓自己處於更容易的情況下

  • to achieve your goals or stick to your habits.

    來實現你的目標或堅持你的習慣。

  • It's easy to avoid junk food and drink only water when you're not starving or dehydrated.

    在不飢餓或脫水的情況下,很容易避免垃圾食品,只喝水。

  • The times you are most likely to fail are when you do not have healthy alternatives

    你最有可能失敗的時候是你沒有健康的替代品的時候

  • and you are left with the choice of either eating junk food or being really hungry.

    而你剩下的選擇要麼吃垃圾食品,要麼是真的餓了。

  • Similarly, if you do not buy ice cream or candy and keep it in the house, it will be

    同樣,如果你不買雪糕或糖果,放在家裡,就會有

  • much easier for you to refrain from eating sweets when you get the late night munchies.

    更容易為你剋制從吃甜食 當你得到深夜的零食。

  • 2.

    2.

  • Build the Appropriate Systems.

    建立相應的制度。

  • At the end of the day, we are human and our emotions and impulses hold great weight in

    歸根結底,我們都是人,我們的情感和衝動在我們的生活中佔有很大的比重。

  • our behaviors.

    我們的行為。

  • Therefore, incentivize yourself with Rewards and discourage undesirable behavior with Consequences.

    是以,用 "獎勵 "激勵自己,用 "後果 "阻止不良行為。

  • I personally love dark chocolate and I would reward myself for going to the gym by having

    我個人很喜歡黑巧克力,我會獎勵自己去健身房,通過吃黑巧克力來獎勵自己。

  • a bit of dark chocolate post workout.

    鍛鍊後吃點黑巧克力。

  • I know others who use apps or services that charge them money if they miss a workout or

    我知道其他人誰使用的應用程序或服務,收取他們的錢,如果他們錯過了一個鍛鍊或。

  • fail to wake up by a certain time.

    到了一定時間還不起床。

  • These systems will vary by person, so figure out what works best for you.

    這些系統會因人而異,所以要找出最適合自己的系統。

  • And last, The Misconception of Doing What You Love.

    最後,《做自己喜歡的事的誤區》。

  • One of the most misunderstood concepts I hear over and over again is to do what you love.

    我反覆聽到的最容易被誤解的一個概念就是做自己喜歡的事情。

  • We have all heard the quote by Marc AnthonyIf you do what you love, you'll never

    我們都聽過馬克-安東尼的一句話:"如果你做你喜歡的事情,你永遠不會

  • work a day in your life”.

    日工作"。

  • There is great merit in this quote, but no matter what you dothere will be things

    這句話有很大的道理,但無論你做什麼--都會有一些事情。

  • you enjoy and things you do not.

    你喜歡的東西和你不喜歡的東西。

  • People often get turned off by the parts they don't enjoy and give up on the whole idea.

    人們往往會因為不喜歡的部分而望而卻步,放棄了整個想法。

  • They key is to grow to love the process.

    他們關鍵是要成長為熱愛這個過程。

  • I love reconstructive plastic surgery.

    我喜歡整形美容。

  • I love education and empowering students through these YouTube videos.

    我喜歡教育,並通過這些YouTube視頻賦予學生權力。

  • I love healthcare innovation.

    我喜歡醫療創新。

  • I love sports cars and racing my car at the track.

    我喜歡跑車,喜歡在賽道上飆車。

  • But each of these pursuits also has drawbacksparts that I do not love, and that's

    但是,這些追求也都有缺點--我不愛的部分,那是

  • where discipline comes into play.

    在這裡,紀律的作用就體現出來了。

  • With discipline, I have been able to stick with the premed years in college, 4 years

    在紀律的約束下,我在大學裡一直能堅持讀完醫學預科,4年

  • of medical school, and now residency.

    的醫學院,現在的住院醫師。

  • I have endured the tough times, the less fun times, and that has allowed me to grow to

    我忍受了艱難的時光,少了樂趣的時光,這讓我成長到了。

  • love the process the further I move along.

    喜歡這個過程,越往後越喜歡。

  • Being exhausted and memorizing biochemical pathways on a Friday night is not my idea

    週五晚上疲憊不堪地背誦生化途徑不是我的主意。

  • of fun, but the sense of accomplishment, learning vast amounts of information, applying that

    的樂趣,但成就感,學習大量的資訊,應用這些資訊。

  • knowledge, helping patients, and seeing myself improve is immensely rewarding.

    知識,幫助病人,看到自己的進步,是無比的欣慰。

  • Sure there are things I would change about medical education in the U.S. (and healthcare

    當然,對於美國的醫學教育(以及醫療服務),我也會有一些改變。

  • as a whole), but I have grown to love the process that I am in.

    作為一個整體),但我已經越來越喜歡我所處的這個過程。

  • So how can you grow to love YOUR process?

    那麼,如何才能讓你逐漸愛上你的過程呢?

  • This idea deserves a video on its own, but in short, appreciate the craftsmanship of

    這個創意值得單獨製作一個視頻,但總之,欣賞一下工匠精神。

  • your work.

    你的工作。

  • Focus on developing skills and mastery, and you will be rewarded.

    注重培養技能,掌握技能,就會有收穫。

  • Autonomy, creativity, impact, and recognition add value to one's pursuits.

    自主性、創造性、影響力和認可度會增加一個人的追求價值。

  • But you aren't entitled to this, you have to earn it.

    但是,你沒有資格得到這些,你必須掙到它。

  • Now, one of my friends is currently in her intern year, which is the first year of residency

    現在,我的一個朋友正在讀實習生,也就是第一年的住院醫師。

  • after you graduate medical school.

    在你從醫學院畢業後。

  • She has set a goal to always take the stairs over the elevator.

    她定下了一個目標,就是永遠走樓梯,不走電梯。

  • On some days, she has climbed more than 100 flights of stairs!

    有的時候,她已經爬了100多層樓了!

  • That isn't only great for cultivating self-discipline, but it's great exercise that helps maintain

    這不僅是培養自律的好方法,也是很好的運動,有助於保持

  • and improve her physical fitness as well as improve her mood and energy levels.

    並提高她的身體素質,以及改善她的情緒和精力水準。

  • Let us know in the comments below how you practice discipline daily.

    讓我們在下面的評論中知道你是如何每天練習紀律的。

  • If you don't feel very self-disciplined now, identify one habit you will begin today

    如果你現在覺得自己不是很自律,請確定一個習慣,你將從今天開始。

  • and let us know what that is in the comments below.

    並在下面的評論中讓我們知道那是什麼。

  • Thank you all so much for watching.

    非常感謝大家的觀看。

  • If you liked this video, make sure you press that like button.

    如果你喜歡這段視頻,一定要按下那個喜歡的按鈕。

  • New videos every week, so hit subscribe if you have not already and I will see you guys

    每週都有新的視頻,如果你還沒有訂閱,請點擊訂閱,我們會再見面的。

  • in that next one.

    在接下來的那個。

Self-discipline and willpower are two of the greatest secrets in unlocking your full potential.

自律和意志力是釋放你全部潛能的兩個最大祕密。

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