In our previous lessons, we learned about how habits and willpower works.

在我們之前的課程中，我們學習了習慣和意志力是如何運作的。

So, if you have not watched any of those videos yet, pause this video right now and click on the link in the description box below.

所以，如果你還沒有觀看過那些影片，請立刻暫停這個影片，然後點擊下方說明欄中的連結。

It will bring you to a playlist with all of the lessons of the Tamea Course in chronological order.

它將帶你到一個按時間順序排列的 Tamea 課程的播放清單。

We now know that we have a lot more willpower than we think we do.

現在我們知道，我們擁有比我們想像的更多意志力。

But when our levels of willpower drop below a certain threshold, we entered a state of ego depletion where it becomes much harder to stick to our habits.

但當我們的意志力水準降至某一閾值以下時，我們會進入自我耗盡的狀態，這時要堅守習慣變得更加困難。

So how can we increase the amount of willpower we can use before we enter this state?

那麼，我們要如何增加在進入這種狀態之前可以使用的意志力數量呢？

How can we increase our self-discipline?

我們如何增強自律呢？

Well, numerous studies were conducted between 1999 and 2006 by professor Roy Baumeister who's one of the pioneers of willpower research.

好的，1999年至2006年之間，許多研究是由意志力研究的先驅之一，羅伊·鮑梅斯特教授進行的。

He took large groups of people and tested how much willpower they had initially by forcing them to do certain willpower exercises,

他對大群人進行了實驗，透過強制他們進行某些意志力練習，來測試他們最初的意志力水平。

such as seeing how long they could work on an unsolvable puzzle before giving up.

例如看看他們在放棄之前能夠堅持多長時間來解決一個無解的難題，

He then split these groups into two.

然後，他將這些群體分成兩組。

The first group was the control group, and they were simply told to go home and come back in two weeks.

第一組是對照組，他們只被告知回家，兩週後再回來。

The second group was told to participate in a variety of different tasks.

第二組被告知參與各種不同的任務。

Some were told to try to fix their posture, some we're told to try to use their non-dominant hand for tasks like brushing your teeth and opening doors.

有些人被告知嘗試改善姿勢，有些人則被告知嘗試使用非主導手來進行任務，例如刷牙和開門。

And others were even told to actively change the words they used in their sentences, like removing the use of filler words, like "um" and "like."

還有一些人甚至被告知積極改變他們在句子中使用的詞彙，例如去掉像「嗯」和「像」這樣的填充詞。

These groups were told to actively try and stick to these changes for the next two weeks and then come back.

這些組被告知積極嘗試堅持這些改變，然後在接下來的兩週內回來。

To Baumeister's surprised, all of the groups that elicited some sort of control over their lives had a significant increase in their levels of willpower after a two-week period,

令人驚訝的是，對於那些在他們生活中產生某種控制的组，他們在兩週後的意志力程度都顯著增加了，

as compared to the control group who saw no change.

與沒有任何變化的對照組相比，

So, what does this mean?

這代表什麼？

Well, this means that willpower is just like a muscle.

這意味著意志力就像肌肉一樣。

When you workout constantly for long periods of time, your muscles get stronger, they get bigger, and you're able to lift more weight.

當你長時間不斷運動時，你的肌肉會變得更強壯，變得更大，你能夠舉起更重的重物。

Willpower is the exact same.

意志力也是一樣。

If you actively try to change something in your life, you're using willpower to make these changes.

如果你積極嘗試改變生活中的某些事情，你正在運用意志力來實現這些改變。

Then over time, you'll be able to use more willpower without entering a state of ego depletion.

然後隨著時間的推移，你將能夠使用更多的意志力而不會進入自我耗盡的狀態。

Your willpower muscle will get stronger, and this explains why keystone habits are so powerful.

你的意志力肌肉會變得更強大，這解釋了為什麼關鍵習慣如此強大。

If you recall, in a previous video, which I will link to in the description below,

如果你回想一下，在之前的影片中，我將在下面的說明中提供連結，

we spoke about how some people change one habit in their life and all of a sudden, they change their entire life - they change a bunch of different habits.

我們談到了一些人改變生活中的一個習慣，突然間他們改變了整個生活——他們改變了許多不同的習慣。

The keystone habit is so effective because by sticking to a single habit, you're training your willpower.

關鍵習慣之所以如此有效，是因為透過堅持一個單一的習慣，你正在鍛鍊你的意志力。

It's getting stronger, and as your willpower gets stronger you have more strength to change the other habits in your life.

隨著你的意志力變得更強大，你將擁有更多的力量來改變生活中的其他習慣。

So what can we do with this knowledge?

那麼，我們可以如何運用這些知識呢？

Well, for one, it shows us just how important it is to stick to our keystone habit.

首先，它向我們展示了堅持關鍵習慣有多重要。

If we can successfully stick to this habit and get it to that line of automaticity, it will mean that the amount of self-discipline we have will also increase dramatically.

如果我們能成功堅持這個習慣，並使它達到自動化的程度，那麼我們的自律程度也會大幅提高。

And this is the reason I structured the course this way.

這就是我以這種方式建立課程的原因。

We put the focus on building a keystone habit instead of focusing on getting rid of our bad habit.

我們將重點放在建立一個關鍵習慣上，而不是專注於擺脫壞習慣。

That's because by building the keystone habit, you will eventually become strong enough to get rid of the bad one.

這是因為透過建立關鍵習慣，你最終會變得足夠強大，以擺脫壞習慣。

And that's why you'll notice that the large majority of people who are extremely successful have an obsession with self-improvement.

這也是為什麼你會注意到絕大多數非常成功的人都有對自我改進的執著。

They're always looking for ways to use their willpower to improve their lives.

他們始終在尋找利用他們的意志力來改善生活的方法。

And they may not know it, but this obsession with improvement makes them strong enough to accomplish the tasks that make them so successful.

他們可能不知道，但這種對改進的執著使他們足夠強大，能夠完成讓他們如此成功的任務。

So drill this into your mind by actively trying to change your life by being interested in self-improvement by sticking to that keystone habit you will become stronger.

因此，透過積極嘗試改變你的生活，透過對自我改進感興趣，透過堅持關鍵習慣，將這個理念深深銘刻在你的腦海中，你將變得更強大。

So keep strong and carry on because you're getting stronger every single day as long as you stick to this.

因此，保持堅強並繼續前行，因為只要你堅持下去，你每天都在變得更強大。

And that sums up everything we need to know about willpower.

這總結了我們需要了解的有關意志力的一切。

At this point in the course, you should already be building up your keystone habit.

在課程的這個階段，你應該已經在建立你的關鍵習慣。

If you find yourself slacking, remember, all you need to do is stand back up and stick to this habit.

如果你發現自己有所鬆懈，記住，你只需要重新站起來，堅持這個習慣。

If you follow this one simple task, you will get much stronger.

如果你遵循這一個簡單的任務，你將變得更強大。

In our next lesson, we're gonna speak about the effects of our social environment on our habits.

在我們的下一堂課中，我們將討論社會環境對我們習慣的影響。

How you socialize actually has a huge effect on how likely you are to overcome your bad habits.

你的社交方式其實對你克服壞習慣的可能性有很大影響。

The Tamea Course was brought to you with the help of the patrons of this channel.

Tamea 課程是在這個頻道的贊助者的支持下推出的。

If you found value in this course and would like to give back, it means a lot to me if you could become a Patron too.

如果你在這個課程中找到了價值，並希望回報，那麼如果你也成為贊助者，對我來說意義重大。

All of my Patrons receive perks and benefits, which you can find out by clicking on the link right here.

我所有的贊助者都會獲得一些特權和福利，你可以點擊這裡的連結來了解詳情。

Besides that, guys, stay tuned.

此外，各位，敬請關注。