Do you seek change in your life?

你是否會在生活中尋求改變？

Maybe things have felt rather dull or repetitive.

也許一切都感到相當沉悶或具重複性。

Sometimes change can be good, like living someplace new or taking on a new job or regimen, such as diet or an exercise plan.

有時變化是好的，例如居住在嶄新的地方或是接受一份新工作或像是飲食或運動的新習慣。

Other times, not so much.

其它時候則沒什麼幫助。

Changing your life in 6 months can seem like a lifetime away, when you think about how long 6 months feel.

在 6 個月內改變你的生活可能像是遙不可及的事，尤其當你考量到 6 個月感覺起來有多長。

However, honing aspects of the way you chase and approach the things you are trying to get is a good place to start.

然而，磨練自己追求並達到心想事物的方式是個好的開始。

So, here's how to change your life in 6 months.

那麼，接下來就跟大家說如何在 6 個月內改變你的生活。

Number one, defining your goals.

第一，確立目標。

Have you ever written down the goals you want to achieve?

你是否曾寫下你想要實現的目標？

This may sound like a very obvious first step, but in a study conducted by Mark Murphy,

這聽起來可能是非常明顯的第一步，但在 Mark Murphy 進行的一項研究中，

it has been shown by neuroscientists that by writing down your own goals, you become more easily capable of visualizing them,

神經科學家已經證明，藉由寫下自己的目標，要將它們形象化就變得更容易，

and thus, more likely to retain and remember why you're doing something.

也因此較有可能維持並記住你為什麼要做這件事。

Now, it's not possible to always have a pen and paper lying around or maybe you don't feel as though you want to go find it.

我們不可能總是能夠隨手拿到只比，你也可能感覺自己不想要去找。

But as you are seeing this, see if you can find a pen and paper or open up "notes" in your device, and write down what exactly it is that you want.

但在你看到這裡的同時，看看你能否找到紙筆或是打開行動裝置的筆記功能，寫下你想要的究竟是什麼。

One big goal that will be at the very tippy top.

一個在最頂端的終極大目標。

This goal should be the biggest thing that sticks out in your mind.

這個目標應該是在你腦中最突出的大事。

The reason you clicked on this video.

像是你點擊這部影片的原因。

For example, if you wanna be the strongest person in the world, you may write three core steps, such as exercise every day, eat healthier, and find a trainer.

舉例而言，你如果想變成全世界最強壯的人，你可能會寫下三大核心步驟，像是每天運動、健康飲食並找教練。

These on their own sound very challenging and as though they may take a lot of time, money, and effort to achieve.

這些獨立存在時，聽起來很具挑戰性，感覺會花費很多時間、金錢和心力才能達成。

Break 'em down a bit further.

把它們細分一下。

For "exercise every day", you may make sub-bullets, such as Google a good gym, 5 crunches in the morning and five at night, and borrow weights from a friend.

在「每天運動」之下，你可以列小點，像是搜尋一個好的健身房、每天早晚各五次仰臥起坐並跟朋友借啞鈴。

Now, write a few steps about how you have to get there; start with three steps.

現在寫下幾個步驟，說明你必須如何達成目標，先寫下三個步驟。

Make sure that these even smaller goals are the absolute tiniest steps that you can start as soon as possible.

確認這些小點是微小至極的步驟，讓你可以盡快開始。

This may assist your brain in visualizing steps that are attainable, rather than picturing them as so out of the blue that they're impossible, and bringing them down to earth.

這可能有助你的大腦看到可達成的步驟而不是把它們想像成唐突到不可能的事情，並把他們變得實際。

You will notice that when you break your ultimate goal down into pieces, it gives you a starting place for you to begin.

你會發現，當把終極目標切割成數個小部分時，它會給你一個開始的起頭點。

Number two, starting small yet forgiving.

第二，從小事做起，懷抱寬容。

"This is the time that it'll be different; I'm going to do it perfectly."

「這一次將會不同，我將完美地完成它。」

If you find yourself striving for perfection, telling yourself this can sometimes be a detriment to your success even before you start.

如果你發現自己追求完美，對自己說這樣的話有時可能在你開始之前就損害你成功的機會。

Ouch.

哎呀。

If you've ever started a new year's resolution before, or known someone who has,

如果你曾經開始訂定新年新計畫或是認識這麼做過的人，

burnout or fatigue can be unforgiving, leaving you to feel as though if you fall through with your promise, then the entire thing is ruined.

精疲力竭或是疲憊感是無情的，讓你最終覺得自己沒履行承諾，然後全盤皆輸。

Maybe you're starting a new diet.

或許你正要開始新的飲食習慣。

Yet you slip up once and figure that you may as well throw the whole thing away.

然而你只要出現一次失誤，就會覺得不如乾脆整件事都放棄。

Sticking to a plan doesn't mean doing the plan perfectly each time.

堅守計劃並不意味著每次都要完美地完成。

Knowing your own limits and what you're likely and not likely to do can help you decide for yourself.

知道自己的極限以及可能和較不可能做到什麼，就能夠幫助你替自己下決定。

Let's say that you wanna wake up early.

假設你想要早起。

It won't be very helpful if you set your alarm clock for 6 in the morning, despite having slept at midnight the day before.

儘管前一晚午夜時已經入睡，把鬧鐘設定為早晨 6 點鐘是不會有太大幫助的。

Instead, try to be more understanding of yourself in the same way you would understand a family member or friend.

想反的，試著更深入地了解自己，就如同你對家人或朋友的了解一樣。

Setting an alarm for 7:50 in the morning may not seem like a grand change that you were expecting,

把鬧鐘設定在早上 7:50 看起來可能不想是你期望的大改變，

but the longer you wake up at 7:50, the more you can inch the time back once your new wake-up time becomes 7:50.

但持續 7:50 醒來的時間越長，一旦在新起床時間變成 7:50 後，你就可以慢慢把時間往前推。

It's 10 more minutes of success versus waking up at 8 a.m., dissatisfied that you weren't able to follow your goals.

比起每天早上 8 點起床卻因為沒能遵循目標而感到不滿，這還多出了 10 分鐘的成功。

Progress is progress.

進步就是進步。

Be gentle with yourself.

對自己溫柔點。

Number three, celebrate your growth.

第三，慶祝你的成長。

Understand your hiccups.

了解自己的小問題。

All success that you make should be celebrated, right?

你獲得的所有成功都應該被慶祝，不是嗎？

By designating a specific day to review your progress, [it] helps you reflect on the progress you've made.

透過指定特定的一天檢視自己的進度就能夠幫助你反映已經做到的進度。

You will notice your daily or weekly tasks are turning into routines and that you've made a visible change.

你會發現，自己每天、每週的任務都逐漸變成例行公事，而且你也做出了顯著改變。

And as the mistakes that you made tend to dwindle, you'll feel that you may be ready for more challenges.

而隨著你所犯的錯誤開始減少，你就會覺得自己可能已經準備好迎接更多挑戰。

Tricking your brain into thinking very difficult tasks are part of your everyday life.

用技巧讓你的大腦認為非常困難的任務不過是日常的一部分。

You are actively increasing the amount of change that you can introduce into your life.

你正在積極地增加可以融入生活的變化量。

You may find that you've been doing exercises for 20 minutes instead of the 5 you promised.

你可能會發現自己一直以來都做了 20 分鐘的運動，而不是承諾的 5 分鐘。

If you notice that it's something that you're able to keep up, then relish in your success.

如果你發覺那是你能夠持續跟上的事，那就對於成功沾沾自己吧。

On the flip side, if you have found yourself skipping daily habits or steps every so often, analyze why they aren't quite working.

反面來說，如果你發現自己三不五時會不做日常習慣或步驟，那就分析它們運作不順的原因。

Be honest with yourself.

對自己誠實。

Is it too boring? Too hard?

它太無聊了嗎？太難嗎？

You don't understand it or just don't have time.

你可能是不了解它或只是沒時間。

The answers will help you to adjust these goals to make them fit better for you.

這些答案將幫助你調整這些目標，讓它們更適合你。

Once the 6-month period has passed,

一旦 6 個月的期限過去，

you will notice that instead of having only a few weeks or months of rigorous progress only for it to stop short in disappointment,

你就會發現，與其連續數周或數月的大幅進步卻突然因失望而終止，

you're making steady progress to a goal that you formulated, nurtured, and worked for all by yourself.

你反而是朝著自己獨立制定、培養、努力的目標穩定地進步。

What are some of your goals that you're going to be working towards over the next 6 months?

你在接下來的 6 個月有哪些想要努力達成的目標呢？

Feel free to leave a comment down below with your thoughts, experiences, or suggestions.

歡迎在下方評論區留下你的想法、經驗或建議。

If you found this video helpful, be sure to hit the like button and share it with others who need to hear this.

如果你覺得這部影片有幫助，請務必點讚並跟需要聽的人分享。

Don't forget to subscribe to Psych2Go and hit the notification bell for more new videos.

別忘記訂閱 Psych2Go 並開啟小鈴鐺以或取更多新影片資訊。

Thanks for watching.

謝謝收看。