Our brains are designed to protect us from those things because our brains are trying to keep us alive and in order to change in order to build a business in order to be the best parent, the best spouse to do all those things that you know, you want to do with your life with your work, with your dreams, you're gonna have to do things that are difficult, uncertain or scary, which sets up this problem for all of us, You're never gonna feel like it.

我們的大腦旨在保護我們免受這些事情的影響，因為我們的大腦試圖讓我們活著，為了改變，為了建立一個企業，為了成為最好的父母，最好的配偶，為了做所有這些事情，你知道，你想用你的生活與工作，用你的夢想，你將不得不做一些困難，不確定或可怕的事情，這為我們所有人設置了這個問題，你永遠不會覺得喜歡。

What do you think that is?

你認為那是什麼？

Oh I know exactly why that is because I I've studied this so much because for me, one of the hardest things to figure out was why is it so hard to do the little things that would improve my life?

哦，我很清楚這是為什麼，因為我我研究了這麼多，因為對我來說，最難搞清楚的一件事是，為什麼做一些能改善我生活的小事這麼難？

And what I've come to realize is that the way that our minds are designed is our minds are designed to stop you at all costs from doing anything that might hurt you.

而我認識到的是，我們的思想的設計方式是，我們的思想被設計為不惜一切代價阻止你做任何可能傷害你的事情。

The way that that that that this all happens is it all starts with something super subtle that none of us ever catch and that is with this habit that all of us have that nobody is talking about, We all have a habit of hesitating.

這一切發生的方式是，它都是從我們沒有人抓住的一個超級微妙的東西開始的，那就是我們所有人都有的、沒有人談論的這個習慣，我們都有一個猶豫不決的習慣。

We have an idea.

我們有一個想法。

You're sitting in a meeting, you have this incredible idea.

你坐在一個會議上，你有這個令人難以置信的想法。

And instead of just you know saying it, you stop and you hesitate now what none of us realize is that when you hesitate just that moment, that micro moment, that small hesitation, it sends a stress signal to your brain.

而不是直接說出來，你停下來，你猶豫不決，現在我們都沒有意識到的是，當你猶豫不決的時候，只是那一瞬間，那一微小的猶豫，它向你的大腦發出了一個壓力信號。

It wakes your brain up in your brain all of a sudden goes, oh wait a minute.

它喚醒了你的大腦，在你的大腦中突然出現，哦，等一下。

Why is he hesitating?

他為什麼猶豫不決呢？

He didn't hesitate when he put on his killer spiky sneakers.

當他穿上他的殺手鐗尖頭運動鞋時，他沒有任何猶豫。

He didn't hesitate with the really cool track pants.

他毫不猶豫地穿上了非常酷的運動褲。

He didn't hesitate with the Nasa T shirt.

他毫不猶豫地穿上了Nasa T恤。

Now, he's hesitating to talk something must be up.

現在，他猶豫不決，不敢說話，一定是有什麼事。

Then your brain goes to work to protect you.

然後你的大腦就會去工作，以保護你。

It has a million different ways to protect you.

它有一百萬種不同的方式來保護你。

One of them is called the spotlight effect.

其中之一被稱為聚光燈效應。

It's a known phenomenon where your brain magnifies risk, why to pull you away from something that it perceives to be a problem.

這是一個眾所周知的現象，你的大腦會放大風險，為什麼要把你從它認為是問題的東西上拉開。

And so you can truly trace every single problem or complaint in your life to silence and hesitation.

是以，你可以真正追溯到你生活中的每一個問題或抱怨，都是由於沉默和猶豫不決。

Those are decisions what I do and what's changed my life is waking up and realizing that I'm never going to feel like doing the things that are tough for difficult or uncertain or scary or new.

這些是我所做的決定，而改變我生活的是醒來後意識到我永遠不會覺得做那些艱難的、不確定的、可怕的或新的事情。

So I need to stop waiting until I feel like it.

是以，我需要停止等待，直到我覺得合適為止。

And number two, I am one decision away from a totally different marriage, A totally different life.

第二，我離完全不同的婚姻和完全不同的生活只有一個決定。

A totally different job, A totally different income, a totally different relationship with my kids, not like one decision, I'm divorcing you in the marriage example but one decision on you know you could be having a conversation with your spouse and you feel your emotions rise up and within a tiny window those emotions can take over and can impact how your marriage goes.

一個完全不同的工作，一個完全不同的收入，一個完全不同的與我的孩子的關係，而不是像一個決定，我在婚姻的例子中與你離婚，而是一個決定，你知道你可能與你的配偶有一個談話，你覺得你的情緒上升，在一個很小的窗口，這些情緒可以接管，可以影響你的婚姻如何發展。

Or you can learn how to take control of that micro moment and make a decision to act in a way that actually shift your marriage.

或者你可以學習如何控制那個微觀的時刻，並做出決定，以一種實際轉變你的婚姻的方式行事。

Your life comes down to your decisions.

你的生活歸結於你的決定。

And if you change your decisions, you will change everything in the scheme of life.

如果你改變你的決定，你將改變生活計劃中的一切。

Hitting the snooze button is not that big of a deal.

按下打盹按鈕並不是什麼大問題。

But here's the thing about life.

但關於生活的事情是這樣的。

None of us wake up and say today is the day I destroy my life.

我們沒有人在醒來時說今天是我毀掉自己生活的日子。

What we do is we kind of check out because it feels overwhelming or we check out because we're afraid or we check out because we start listening to self doubt and then we make these teeny tiny decisions all day long.

我們所做的是，我們有點退縮，因為它感覺不堪重負，或者我們退縮是因為我們害怕，或者我們退縮是因為我們開始聽從自我懷疑，然後我們整天做這些微小的決定。

We don't realize it, decision to not get up on time.

我們沒有意識到這一點，決定不按時起床。

A decision to not eat the right thing.

一個決定，不吃正確的東西。

A decision to snap at your kid's a decision to not speaking a meeting.

決定對你的孩子大打出手，決定不在會議上發言。

A decision to not look for a job, A decision to not deal with your finances.

一個不找工作的決定，一個不處理自己財務的決定。

A decision to not call your parents, whatever it is all day long.

一個不給父母打電話的決定，不管它是什麼，整天都是如此。

These tiny decisions that take you so far off track.

這些微小的決定使你偏離軌道如此之遠。

And then you wake up like I didn't and you you look at your life and you think how the hell did I get here?

然後你醒來，就像我沒有一樣，你你看看你的生活，你想我到底是怎麼來的？

And more importantly, how do you get back over there and you have no idea.

而更重要的是，你如何回到那裡，你也不知道。

And so I was so trapped and I know from your story you felt the same way like you knew that there was more in store for you, but you couldn't figure out how do you close that gap?

所以我被困住了，我知道從你的故事中，你也有同樣的感覺，就像你知道有更多的東西在等著你，但你想不出來如何彌補這個差距？

How do you find the power that's in you?

你如何找到你身上的力量？

How do you discover your greatness?

你如何發現自己的偉大之處？

How do you solve these problems?

你如何解決這些問題？

It feels so overwhelming when you can't.

當你不能這樣做的時候，感覺是如此的不堪重負。

I mean I would go to the grocery store and the items would scan and I would be sitting there reading my excuse because there was no way that my check card was gonna clear.

我的意思是，我去雜貨店，物品會被掃描，我就會坐在那裡看我的藉口，因為我的支票卡不可能被清除。

I got in this struggle with myself that a lot of us find ourselves in and that is you get trapped in what I call the knowledge action gap.

我陷入了我們很多人都會發現自己的這種掙扎，那就是你陷入了我所說的知識行動差距中。

You know what to do, but you can't seem to make yourself do it right.

你知道該怎麼做，但你似乎無法讓自己做對。

I mean every one of us is one google search away from a list of instructions that if you follow any of them, it will change your life.

我的意思是，我們每個人都可以在谷歌上搜索到一份訓示清單，如果你遵循其中任何一條，它將改變你的生活。

But how do you get out of your head and stop thinking about what you need to do and actually do it and in my case this stuff was pretty easy.

但你如何走出你的頭腦，停止思考你需要做什麼，並實際去做，在我的情況下，這個東西是很容易的。

Get up on time, make breakfast for the kids, get them on the bus, start looking for a job, don't drink so much instead of isolating yourself, pick up the phone and call a friend, get yourself out into the woods and go for a walk, start running again, like all these little things that I was capable of, but I couldn't get out of here, could not get out of here and if you're stuck, that's the problem.

準時起床，為孩子們做早餐，送他們上公車，開始找工作，不要喝那麼多酒，而不是孤立自己，拿起電話給朋友打電話，讓自己到樹林裡去散步，重新開始跑步，像所有這些小事情，我是有能力的，但我不能離開這裡，不能離開這裡，如果你被困住，這就是問題所在。

The problem is you're in your head, you're thinking when you set goals, when you have an intention on something that you want to change about your life, your brain helps you what it does is it opens up a checklist and then your brain goes to work trying to remind you of that intention that you said, and it's really important to develop the skill and I say that word purposefully, the skill of knowing how to hear that inner wisdom and that intention kicking in and leaning into it quickly.

問題是你在你的腦子裡，你在思考，當你設定目標時，當你對你想改變你的生活的事情有一個意向時，你的大腦會幫助你，它所做的是打開一個檢查表，然後你的大腦開始工作，試圖提醒你說的那個意向，發展技能真的很重要，我有目的地說這個詞，知道如何聽到內在的智慧和那個意向的啟動並迅速靠在它上面。

So for me, my brain saying that's it right there, move as fast as a rocket mel.

所以對我來說，我的大腦說，就在那裡，像火箭一樣快速移動。

I wanted to change my life and I think most people that are miserable or that are, that are really like dying to be great and dying to have more.

我想改變我的生活，我認為大多數人是悲慘的，或者說，他們真的很想成為偉大的人，很想擁有更多。

We want to change.

我們想改變。

We want to live a better life.

我們想過上更好的生活。

We want to create more for our families, we want to be happier.

我們想為我們的家庭創造更多，我們想更快樂。

The desire is there again, it's about how do you go from knowledge to action.

願望又在那裡，這是關於你如何從知識到行動。

So the first thing in the story that's important is realizing that the answer was in me and my mind was telling me, Pay attention.

是以，故事中重要的第一件事是意識到答案就在我身上，我的思想在告訴我：注意。

Mhm.

嗯。

Anyway, the next morning the alarm goes off and I pretended Nasa was there.

總之，第二天早上，鬧鐘響了，我假裝Nasa在那裡。

It's the stupidest are I literally went 54321, I counted out loud and then I stood up and I'll never forget standing there in my bedroom, it was dark, it was cold, it was winter in boston.

這是最愚蠢的，我真的去了54321，我大聲地數著，然後我站起來，我永遠不會忘記站在我的臥室裡，天很黑，很冷，那是波士頓的冬天。

And for the first time in three months I had beaten my habit of hitting the snooze button.

三個月以來，我第一次戰勝了按下打盹按鈕的習慣。

I couldn't believe it.

我簡直不敢相信。

And I thought, wait a minute counting backwards.

我想，等一下倒著數。

That is the dumbest thing I've ever heard in my entire life.

這是我一生中聽到的最愚蠢的事情。

Well, the next morning I used it again and it worked the next morning I used it again and it worked the next morning I used it again and it worked.

好了，第二天早上我又用了一次，它起作用了。

And then I started to notice something really interesting.

然後我開始注意到一些非常有趣的事情。

There were moments all day long, all day long, just like that.

整天都有這樣的時刻，整天都是如此。

5 2nd moment in bed.

5 在床上的第二個時刻。

Yeah.

是的。

Where I knew knowledge what I should do.

在那裡我知道我應該做什麼的知識。

And if I didn't move within five seconds, my brain would step in and talk me out of it.

如果我在五秒鐘內沒有移動，我的大腦就會介入並說服我不要這樣做。

Every human being has a 5 2nd window might even be shorter for you.

每個人都有一個5秒鐘的窗口，對你來說甚至可能更短。

You have about a five second window in which you can move from idea to action before your brain kicks into full gear and sabotages any change in behavior because remember your brain is wired to stop you from doing things that are uncomfortable or uncertain or scary, it's your job to learn how to move from those ideas, that could change everything into acting on them when you understand the power of a five second decision and you understand that you always have a choice to go from autopilot to decision maker, Everything in your life will change, you will be a different negotiator, you will be different sales, you will be unstoppable in the gym because you will realize the amount of garbage that you put in the way of your hopes of your dreams, of your potential, of your confidence, of your courage, Everything comes down to the decisions that you make, we all know what to do, None of us know how to make ourselves do it.

你有大約五秒鐘的時間，在你的大腦全面啟動並破壞任何行為變化之前，你可以從想法轉向行動，因為記住你的大腦是有線的，可以阻止你做那些不舒服或不確定或可怕的事情，這是你的工作，學習如何從這些想法，這可能改變一切，變成採取行動，當你瞭解五秒鐘決定的力量，你明白你總是有一個選擇，從自動駕駛到決策者。你生活中的一切都會改變，你會成為一個不同的談判者，你會成為不同的銷售，你會在健身房裡勢不可擋，因為你會意識到你在你的希望、你的夢想、你的潛力、你的信心、你的勇氣的道路上放了多少垃圾，一切都歸結於你做出的決定，我們都知道該

I started researching it, Why does something so stupid work?

我開始研究它，為什麼這麼愚蠢的東西會起作用？

Why why does something so silly create such powerful and profound change?

為什麼如此愚蠢的事情會產生如此強大和深刻的變化？

Well, here's why the rule is a form of meta cognition, meta cognition is a fancy pants terms.

好吧，這就是為什麼規則是元認知的一種形式，元認知是一個花哨的褲子術語。

That means something real simple, you can outsmart your own brain in furtherance of goals.

這意味著一些真正簡單的事情，你可以超越你自己的大腦來促進目標的實現。

There are tricks that you can use that actually outsmart the tricks your brain plays on you in furtherance of a higher purpose.

你可以使用一些技巧，這些技巧實際上勝過了你的大腦對你玩弄的把戲，以促進更高的目的。

We all know this, you can restrain yourself if you're in a situation that calls for it, you can jump into a raging river to save your dog or your kid, you can direct yourself in ways if it's important to you.

我們都知道這一點，如果你處於需要的情況下，你可以剋制自己，你可以跳進洶湧的河裡去救你的狗或你的孩子，如果這對你很重要，你可以用各種方式引導自己。

And so the rule, what it does is it does something really remarkable when you count backwards 54321, what you're actually doing is you're interrupting what researchers call habit loops that get encoded as closed loop patterns in your basil ganglia.

是以，這個規則，它所做的是，當你向後數54321時，它做了一件非常了不起的事情，你實際上在做的是，你打斷了研究人員所謂的習慣性循環，這些習慣性循環在你的基底神經節中被編碼為閉環模式。

That's the part of the brain where your feelings or your emotions, every habit that you have, which is nothing more than behavior that you repeat that you don't even think about.

那是大腦的一部分，你的感覺或你的情緒，你的每一個習慣，這只不過是你重複的行為，你甚至沒有想過。

And so when you go 54321, it interrupts what's going on here that's spinning without you thinking and it moves and awakens your prefrontal cortex.

是以，當你走到54321時，它打斷了這裡正在旋轉的東西，而你沒有思考，它移動並喚醒了你的前額皮質。

So when you hit one your habit has been interrupted.

是以，當你擊中一個人時，你的習慣已經被打斷了。

So you've interrupted self doubt, you've interrupted, maybe snapping at your kids, you've interrupted the desire to grab for a drink.

是以，你已經打斷了自我懷疑，你已經打斷了，也許是對你的孩子的呵斥，你已經打斷了搶著喝酒的慾望。

You've interrupted procrastination, You've also by counting backwards, done in action, it's awakened your prefrontal cortex.

你已經打斷了拖延症，你也通過倒數，在行動中完成了，它喚醒了你的前額葉皮質。

That is the part of the brain that you need that's awake when you're changing behavior when you're learning new things.

這是大腦中你需要的部分，當你在學習新東西時改變行為時，它是清醒的。

When you hit one, it's also a prompt.

當你擊中一個，它也是一個提示。

So in the language of research, you'll hear people talk about starting rituals.

是以，在研究的語言中，你會聽到人們談論啟動儀式。

That is that is something that's proven to help you learn a new habit, the five second rule when you repeat it becomes a starting ritual that triggers you to act with confidence that triggers you that this is a moment for courage that triggers you to shift gears and because you've also done the manual work of awakening the part of the brain that you need to change.

這就是被證明可以幫助你學習新習慣的東西，五秒法則當你重複它的時候就會成為一種開始的儀式，引發你自信地行動，引發你這是一個需要勇氣的時刻，引發你換擋，而且因為你也做了手動工作，喚醒了你需要改變的大腦的一部分。

You've set yourself up for success.

你已經為自己的成功做好了準備。

It doesn't work if you count up because you can keep going and also counting up doesn't require focus.

如果你往上數就不靈了，因為你可以一直數下去，而且往上數也不需要注意力。

If you count backwards 54321 again awakens the prefrontal cortex and it prompts you to move when you start to use it and then you read about it, you'll see that it's being used all over the place.

如果你向後數54321，又會喚醒前額葉皮層，當你開始使用它時，它就會提示你移動，然後你讀到它，你會發現它被用在所有地方。

They use it in the armed services in order to align troops and get them to start an exercise, they use it at elementary schools 54321 big assemblies to get a huge room full of kids to stop talking.

他們在武裝部隊中使用它，以便對齊部隊並讓他們開始演習，他們在小學54321大集會上使用它，讓一大屋子的孩子停止說話。

Simple and interesting example.

簡單而有趣的例子。

Yeah, because it requires you to focus.

是的，因為它需要你專注。

It's not a habit, it will become a habit that prompts you to have confidence courage but in the beginning it interrupts patterns of behavior that you do on autopilot.

這不是一種習慣，它將成為一種習慣，促使你有自信的勇氣，但在開始時，它打斷了你自動駕駛的行為模式。

It helps you assert control and it teaches you how to become the kind of person that moves from thinking about something to actually doing it.

它幫助你堅持控制，它教你如何成為那種從思考問題到實際行動的人。

I think we're all flawed and that's the beauty of who you are and instead of trying to make yourself perfect in every area, it's so much easier when you accept the things that you're terrible or at or that are your weaknesses or that are the things about your wiring.

我認為我們都有缺陷，這就是你的魅力所在，與其試圖讓自己在每個方面都完美，不如接受你糟糕的事情，或者是你的弱點，或者是你的線路的事情，這就容易多了。

Look, if I were diabetic, I would take insulin.

聽著，如果我是糖尿病患者，我會服用胰島素。

I happen to be somebody that's wired for anxiety.

我碰巧是一個有焦慮症的人。

No big deal.

沒有什麼大不了的。

So figure out how to, instead of fighting those things actually trick it.

所以要想辦法，而不是與這些東西對抗，實際上是在欺騙它。

Because the truth is that you're never gonna feel ready to make these changes, You're never going to feel like doing them.

因為事實是，你永遠不會覺得準備好做出這些改變，你永遠不會覺得想做這些。

But you can always make a decision that's always in your control.

但你總能做出一個永遠在你掌控之中的決定。

Staying with somebody that treats you like garbage is a decision.

與一個把你當作垃圾的人在一起是一個決定。

It is staying at a job that you hate is a decision, staying in the body that you are not proud of.

留在你討厭的工作上是一種決定，留在你不引以為豪的身體裡是一種決定。

Is a decision.

是一個決定。

Is it going to be easy?

這是否會很容易？

No, it's not gonna be easy to change.

不，這不會是容易改變的。

Its simple To a Google search and then use the 5 2nd rule to force yourself to do that stuff change comes down to five second decisions.

它很簡單 在谷歌上搜索，然後用5秒鐘法則來強迫自己做那些東西的變化，歸結為5秒鐘的決定。

And this is why the five second rule is important for everybody to know it's your job to push yourself.

而這就是為什麼五秒法則對每個人都很重要，要知道推動自己是你的工作。

And I don't care if your doctor martin Luther king JR or you're Michelangelo or your lin Manuel Miranda who wrote Hamilton's you will struggle with self doubt and everybody that you admire everybody.

我不在乎你的醫生馬丁-路德-金，或者你是米開朗基羅，或者你是寫漢密爾頓的林-曼努埃爾-米蘭達，你會與自我懷疑和你所崇拜的每個人鬥爭。

And the list is the same Prairie O Oprah Winfrey and I wanna be like, you know, tom and I wanna be like, you know Branson and I want to be like jay z and I want like everybody's listeners as a Bill Gates and do you know what those people do?

和名單上的人一樣，普拉利-奧普拉-溫弗瑞和我想成為像，你知道，湯姆和我想成為像，你知道布蘭森和我想成為像Jay z和我想像每個人的聽眾作為一個比爾-蓋茨和你知道這些人做什麼？

They do not have the habit of hesitating they trust themselves.

他們沒有猶豫不決的習慣，他們相信自己。

Yeah.

是的。

Mhm.

嗯。

Yeah.

是的。

Mhm.

嗯。

Yeah.

是的。