and asking yourself, what went wrong?  At the beginning of the year, you have set

並問自己，什麼地方出了問題？ 在今年年初，你已經設定了

many new year resolutions. You promised yourself that this year is going to be different, and

許多新的一年的決議。你向自己承諾，今年將有所不同，並且

by the end of the year, you are going to be a completely different person.

到今年年底，你將成為一個完全不同的人。

But that doesn't seem to happen anytime soon. I don't really like setting up goals because

但這似乎不會很快發生。我不太喜歡設定目標，因為

the problem with setting up goals, especially huge goals is that, it really depends on how

制定目標的問題，特別是巨大的目標，真的取決於如何

you feel at that particular time if you can achieve it or not.

你覺得在那個特定的時間，你是否能實現它。

It's the beginning of the year, you feel like you have plenty of time, and pretty much every

這是一年的開始，你覺得你有足夠的時間，而且幾乎每一個人都有機會。

goal seems achievable, but a few months down the road, you realize that you actually don't

目標似乎可以實現，但幾個月下來，你意識到你實際上沒有

have that much time in the first place. So what I like to do is focus on the right habits.

首先要有那麼多時間。所以我喜歡做的是專注於正確的習慣。

Instead of setting up a goal of achieving 100K subscribers by the end of the year, I

我沒有設定在年底前實現10萬用戶的目標，而是

would rather set a goal of uploading videos twice a week, and it doesn't really matter

寧願設定一個每週上傳兩次視頻的目標，也不會真的在意

how many subscribers I will get by the end of the year. I might get more, or I might

到今年年底我將得到多少訂戶。我可能會得到更多，或者我可能

get less but uploading twice a week seems like a more achievable and practical goal

得到更多，但每週上傳兩次似乎是一個更容易實現和實用的目標

than getting 100K subs. That's why I build tiny little habits that

比起獲得10萬個分站，這更重要。這就是為什麼我建立了一些微小的習慣，即

I practice every day. Setting up a goal to read 50 books a year sounds way more exciting

我每天都在練習。設定一個一年讀50本書的目標，聽起來更令人興奮。

than reading a book for 15 minutes every day, but the second goal is way easier and practical

比起每天讀15分鐘的書，第二個目標要容易得多，也很實用。

to achieve compared to the first one. So here in this video, I will share with you

與第一項相比，要實現的目標。是以，在這個視頻中，我將與你分享

12 tiny, little habits that you can implement right now. You can easily incorporate them

12個微小的小習慣，你現在就可以實施。你可以輕鬆地將它們納入

into your life, and I guarantee you that they will have a far bigger impact on your life

融入你的生活，我向你保證，他們將對你的生活產生更大的影響。

than your new year resolutions. So give this video a thumbs up and let's start

比你的新年度決議更重要。是以，給這個視頻豎起大拇指，讓我們開始吧

with the first one. 


與第一個。

Stretch for 10 to 15 minutes every day  


每天拉伸10至15分鐘

Believe it or not, but the speed of your blood circulation is one of the decisive factors

信不信由你，但你的血液循環速度是決定性的因素之一。

whether you will achieve your goals or not. Your blood flow is what makes your body function,

你是否會實現你的目標。你的血液流動是使你的身體運作的原因。

even your brain. It delivers oxygen and nutrition to your brain and removes waste. In fact your

甚至你的大腦。它向你的大腦輸送氧氣和營養，並清除廢物。事實上，你的

brain consumes 1/4 of your blood, and if that blood flow slows down, you start feeling lazy,

大腦消耗了你1/4的血液，如果血流速度減慢，你就會開始感到懶惰。

your energy level drops, your willpower depletes, you might even have difficulty falling asleep

你的能量水準下降，你的意志力耗盡，你甚至可能難以入睡

at night or stay focused. What people don't understand today is that

在晚上或保持專注。今天人們不瞭解的是

our bodies were not meant to sit all the time. We are like animals who suppose to run, jump,

我們的身體不是用來一直坐著的。我們就像動物，應該奔跑、跳躍。

hunt, and constantly move but what we do instead is sit all the time—eight hours at work

狩獵，並不斷地移動，但我們所做的卻是一直坐著，在工作中坐了8個小時。

and then a few hours in the car and so on. What happens over time is that your muscles

然後在車裡待上幾個小時，如此反覆。隨著時間的推移，發生的情況是，你的肌肉

could move especially around your neck and slow down blood flow to your brain and make

可能會移動，特別是在你的脖子周圍，減緩血液流向你的大腦，並使

you less productive, but by being more active or stretching at least 15 minutes a day, you

你的工作效率會降低，但通過更多的活動或每天至少15分鐘的伸展運動，你會

can avoid that. 


可以避免這種情況。

2. Focusing on finish the task and not working long hours.

2.專注於完成任務，不要長時間工作。


 So here is how people work. You sit in front

是以，人們的工作方式是這樣的。你坐在前面

of a computer, but before you start working, you have to check your phone, see what's happening

但在你開始工作之前，你必須檢查你的手機，看看發生了什麼。

in your insta feed. Once you work for a few minutes, you checkout YouTube. Maybe right

在你的insta feed中。一旦你工作了幾分鐘，你就去看看YouTube。也許對

now, you should be working, but you are watching this video.

現在，你應該在工作，但你在看這個視頻。

I am not really sure at this point. Should I tell you to get back to work or watch this

在這一點上，我真的不確定。我應該讓你回去工作還是看這個？

video till the end but what I can certainly tell you is that you can boost your productivity

視頻直到最後，但我可以肯定地告訴你，你可以提高你的生產力。

by giving this video a thumbs up. Wasn't that smooth?

給這個視頻豎起大拇指。這不是很順利嗎？

Anyways, working for long hours is a waste of time. What matters at the end of the day

總之，長時間的工作是浪費時間。在一天結束時，重要的是

is the results. So try to work less but more productive.

是結果。是以，要儘量少工作，但要有更多的成果。


 3. jog every morning 

3.每天早上慢跑


 There is a long list of benefits when it comes

有一個很長的利益清單，當它涉及到

to jogging. It strengthens your immune system or helps you live longer, but that's not why

到慢跑。它能加強你的免疫系統或幫助你活得更久，但這不是原因

you should turn it into a daily habit.   How you start your morning sets the tone

你應該把它變成一個日常習慣。 你如何開始你的早晨奠定了基調

for the rest of the day. If you start it with something productive like 15 minutes of jogging,

在一天的剩餘時間裡。如果你以15分鐘的慢跑等有意義的事情開始。

it will be much easier to move to another productive task while when you lie for an

當你躺在床上的時候，你會更容易轉移到另一個富有成效的任務上。

hour before you get up, chances you will be lazy to do something productive are very high.

在你起床前一個小時，你會懶得做一些有意義的事情的機會非常大。


 4. Journal every morning

4.每天早上寫日記

Before I start working, I make a short to-do list where I write 3 to 6 things I have to

在我開始工作之前，我會制定一個簡短的待辦事項清單，寫上3到6件我必須做的事情。

do for the day and always keep the list in front of me. If I accomplished them, I would

我每天要做的事情，並始終把清單放在我面前。如果我完成了它們，我就會

consider the day successful. It could be analyzing a company, conducting an important meeting,

認為這一天是成功的。它可能是分析一個公司，進行一次重要的會議。

or writing a script for a video. First of all, I have a clear plan to follow

或為一個視頻寫腳本。首先，我有一個明確的計劃可以遵循

for the day, secondly, after finishing each task, I feel motivated to finish another one,

第二，在完成每項任務後，我感到有動力去完成另一項任務。

and at the end of the day, if I accomplished most of the listed tasks, I feel a sense of

而在一天結束時，如果我完成了所列的大部分任務，我就會感到有一種

accomplishment, that I haven't wasted my day and did something productive and that pushes

成就感，我沒有浪費我的一天，做了一些有意義的事情，這推動了

to keep going. 


以繼續前進。

5. Don't do or say anything when you're angry. When you get angry, you stop thinking rationally.

5.憤怒時不要做或說任何事。當你生氣時，你會停止理性思考。

Your emotional response would most likely turn things worse. 

你的情緒反應很可能會使事情變得更糟。

Try to remember at least one incident where you reacted emotionally to something, and

試著回憶一下，至少有一次你對某件事情有情緒反應的事件，並且

it ended well. You can't because there isn't. Whether you are in an argument with your partner,

它的結局很好。你不能這樣做，因為根本沒有。無論你是否與你的伴侶發生爭執。

parents, or some stranger in the street, always wait until you calm down before taking any

如果是父母，或者是街上的陌生人，一定要等你冷靜下來後再採取任何行動。

action. 


行動。

6. Spend your most precious time wisely 


6.明智地使用你最寶貴的時間

When you wake up and had enough sleep, your productivity is at your highest level. Don't

當你醒來並有足夠的睡眠時，你的生產力就處於最高水準。不要

waste that precious time on the least important things. Playing video games, talking to your

把這些寶貴的時間浪費在最不重要的事情上。玩電子遊戲，與你的

friends, or cleaning your house is something you can do during any time of the day, but

訪友，或打掃房間是你在一天中的任何時候都可以做的事情，但

without enough willpower, you can't do creative work.

沒有足夠的意志力，你就無法進行創造性的工作。

So start your day by working on the most important thing, and as your willpower starts depleting,

是以，從最重要的事情開始你的一天，當你的意志力開始耗盡時。

you can move to other things that require less willpower.

你可以轉移到其他需要較少意志力的事情上。


 7. Don't argue with anyone

7.不要與人爭論


 It's important to have your opinion but spending

有自己的觀點很重要，但花錢

your time to convince people that you are right is a waste of time unless you are running

你的時間來說服人們你是正確的，這是浪費時間，除非你正在運行

for office. It's absolutely normal to have two opposite opinions on the exact same matter

職務。在完全相同的問題上有兩種相反的意見是絕對正常的。

because our opinions are not always defined by the facts or the reality on the ground,

因為我們的觀點並不總是由事實或當地的現實所決定。

but how we view the facts does also influences our opinions. And since each of us grew in

但我們如何看待事實也影響著我們的觀點。而且由於我們每個人都是在

a different family, with different friends, and different experiences, we perceive everything

在不同的家庭、不同的朋友和不同的經歷中，我們對一切都有不同的看法。

the way we feel is right, so don't waste your time arguing why people.

我們的感覺是正確的，所以不要浪費你的時間去爭論人們的原因。


 8. Break down every task into small steps

8.將每項任務分解成小的步驟


 When I started going to the gym, I use to

當我開始去健身房的時候，我習慣於

procrastinate. Going to the gym means I have to get my stuff ready, drive to the gym, change

拖延時間。去健身房意味著我必須準備好我的東西，開車去健身房，改變

my clothes, work out for over an hour, take a shower so on. The task seems so big that

我的衣服，鍛鍊一個多小時，洗個澡等等。這個任務看起來如此之大，以至於

my brain would push me to procrastinate, but if it's something small and quick, it's way

我的大腦會促使我拖延，但如果是小事，而且是快速的事，就會有辦法。

easier to deafest procrastination. That's why always break the task in front of you

更容易使拖延症失聰。這就是為什麼總是打破你面前的任務

into many tiny tasks. It will be much easier to accomplish it. 

變成許多微小的任務。這將會更容易完成。

If you have to study, don't think about reading the entire book or studying for the next 2

如果你必須學習，不要想著讀完整本書或學習接下來的2

hours. Promise yourself to study for 15 minutes or finish just one chapter. The moment you

小時。答應自己學習15分鐘或只完成一章。當你

start studying, it gets easier to keep it up.

開始學習後，堅持下去就會越來越容易。

9. stop comparing your life to others 

9.停止將自己的生活與他人相比較

"In a forest of a hundred thousand trees, no two leaves are alike. And no two journeys along the same path

"在一個由十萬棵樹組成的森林裡，沒有兩片葉子是相同的。也沒有兩個人沿著同樣的道路旅行

are alike." ~ Paulo Coelho People always compare themselves to others.

是相似的。"~ 保羅-科埃略 人們總是將自己與他人進行比較。

If he has achieved something by a certain age, then you should too, but the truth is,

如果他在某個年齡段取得了一些成就，那麼你也應該如此，但事實是。

you are a different person, and your circumstances are different. Your journey is going to be

你是一個不同的人，你的情況也不同。你的旅程將是

different. So stop looking at others and focus on how you improve your life based on your

不同。是以，不要再看別人，而要專注於如何根據自己的情況改善自己的生活。

circumstances. 

情況。

10. always find time to spend with your closest friends 

10.總能找到時間與你最親密的朋友相處

I remember when I desperately wanted to achieve something because I was doing terrible financially.

我記得當我拼命想取得一些成就時，因為我在經濟上做得很糟糕。

I disciplined myself, and for four years in a row, I worked for at 12 hours a day without

我約束自己，連續四年，我每天工作12個小時，沒有出現任何問題。

taking a single day off. I achieved a certain level of financial freedom,

休息了一天。我實現了一定程度的財務自由。

but then I realized that I had no social life. All my friends with whom I built a strong

但後來我意識到，我沒有社交生活。我所有的朋友都與我建立了牢固的

connection for years disappeared because they were tired of inviting me since I would always

幾年來的聯繫消失了，因為他們厭倦了邀請我，因為我總是

say that I am busy, so I can't. But what's the point of all of that money when you have

說我很忙，所以我不能。但是，當你有這些錢的時候，這些錢有什麼意義呢？

no friends to talk to? Friends and family are even more important

沒有朋友可以傾訴？朋友和家人更重要

than your financial success. No matter how busy you are, always find some time to spend

比你的財務成功更重要。無論你有多忙，總要找到一些時間來花費

with them.  


與他們。

11. read a book for 15 minutes a day  


11.每天讀15分鐘的書

Nowadays, most of the information we consume is from the internet, online articles, YouTube

如今，我們消費的大部分資訊都來自互聯網、在線文章、YouTube

videos, social media, etc. But let me tell you a secret. Over 90% of the content on the

視頻、社交媒體等。但讓我告訴你一個祕密。90%以上的內容在

internet is for entertainment purposes because there is a competition for views and clicks,

互聯網是以娛樂為目的的，因為存在著觀點和點擊率的競爭。

so one way to get trustable, reliable information is from carefully written books. You don't

是以，獲得可信賴的、可靠的資訊的一個途徑是來自精心編寫的書籍。你不

have to read hundreds of books but 15 minutes a day is enough if you do it every single

必須閱讀數以百計的書籍，但如果你每天都這樣做，每天15分鐘就足夠了。

day.  


天。

12. Do what you enjoy  


12.做你喜歡的事

People usually settle for jobs that pay well, even if they don't enjoy it. And that's normal

人們通常會滿足於報酬豐厚的工作，即使他們不喜歡它。而這是正常的

because, at the end of the day, you have bills to pay, especially if you have a family to

因為，在一天結束的時候，你有賬單要付，特別是如果你有一個家庭要照顧，你就更應該如此。

feed, but life is too short to only take care of your needs. You should also enjoy and do

飼料，但生命太短，不能只照顧你的需求。你也應該享受和做

stuff that deeply satisfies you. If you enjoy your job, then you are lucky. If not, find

讓你深感滿足的東西。如果你喜歡你的工作，那麼你很幸運。如果不是，請找到

at least a few hours a week and do what brings you maximum pleasure, whether it's a side

每週至少幾個小時，做能給你帶來最大快樂的事情，無論是副業還是其他。

hustle or a particular sport. Remember, in the age of the internet. Everything can be

hustle或某項運動。請記住，在互聯網的時代。一切都可以

monetized. So once you get good at it, you will find ways to monetize it. 

貨幣化。是以，一旦你善於此道，你就會找到使之盈利的方法。


 Here you go. These 12 tiny habits are easily

給你。這12個微小的習慣很容易

implemented but will have a tremendous impact on your life. Don't try to implement all at

實施，但會對你的生活產生巨大的影響。不要試圖全部實施

once, but rather one by one. In fact you don't have to master them all, even a few of them

一次，而是一個一個來。事實上，你不必全部掌握它們，甚至可以掌握其中的幾個

is enough.  


就夠了。

If you have enjoyed this video, make sure to give it a thumbs and if you are new around,

如果你喜歡這個視頻，一定要給它一個大拇指，如果你是新來的。

make sure to subscribe and turn on your notifications. Thanks for watching and until next time. 

請確保訂閱並打開你的通知。謝謝你的觀看，直到下一次。