You feel stuck trying your hardest to make it happen, but you just can't seem to get the results you want.

你覺得自己陷入了困境，竭盡全力去實現它，但似乎就是無法得到你想要的結果。

Well, the answer could be a lot simpler than you think.

答案可能比你想象的要簡單得多。

In fact, the answer could even be the reverse of what you imagined.

事實上，答案甚至可能與你的想象相反。

Let's talk about the law of reversed effort.

讓我們來談談逆向努力定律。

The concept of the law of reversed effort was defined by writer and philosopher Aldous Huxley.

作家兼哲學家奧爾德斯-赫胥黎（Aldous Huxley）定義了「努力反向法則」這一概念。

Having written over 50 books in his lifetime, Huxley was no stranger to hard work.

他一生寫了 50 多本書，赫胥黎對辛勤工作並不陌生。

He could an idea from its first stages to completion with what looked like relative ease.

他能把一個想法從最初階段到完成，看起來相對容易。

However, it was while working on his many books and projects throughout his lifetime that Huxley found a pattern emerging: he more he would want to work on a project, the more difficult the work was to complete.

然而，赫胥黎在一生中創作了許多書籍和項目，他發現了一個規律，那就是他越想創作一個項目，作品就越難完成。

Huxley explains, "The harder we try with the conscious will to do something, the less we shall succeed."

赫胥黎解釋說，我們越是以有意識的意志努力去做一件事，就越不會成功。

Effort becomes a paradox, and only when we can combine activity with relaxation, we could strike a balance that helps us reach the goals set by ourselves and by others.

努力成了一個悖論，只有將活動與放鬆結合起來，我們才能取得平衡，幫助我們實現自己設定的目標。

This paradox or effort is like swimming against the current in a river.

而在其他人看來，這種矛盾或努力就像在河裡逆流而上。

We can swim upstream, trying to reach a place to rest with all our might, using all our efforts to fight the rushing water and still not get close to where we need to be.

我們可以逆流而上，用盡全身力氣與洶湧的河水搏鬥，試圖到達一個可以休息的地方，但仍然無法接近我們需要到達的地方。

Or we can let the current take us downstream and find a different spot to get out of the water.

或者，我們可以讓水流帶著我們順流而下，找一個不同的地方離開水面。

We've not had to fight our way against the currents, but instead, let the flow take us somewhere else but with a similar outcome.

我們不必與潮流抗爭，而是讓潮流將我們帶到其他地方，但會得到類似的結果。

The law of reversed effort uses principles from the ancient Chinese philosophy of Wu Wei, which emphasizes non-doing or effortless action.

努力反向法則運用了中國古代無為哲學的原理，強調無為或不費力的行動。

Wu Wei is about surrendering to what is meant for you, like a stick writing the current, surrendering to what is and giving it time, patience and space to just be.

無為就是要像一根棍子一樣，順從你的本意，順著水流，順從現有的一切，給它時間、耐心和空間，讓它順其自然。

If you want to learn more about the concept of Wuwei, we have a whole other video on this for you to enjoy.

如果你想進一步瞭解無為的概念，我們還有其他相關影片供你欣賞。

Let's look at another example, insomnia, you can lay awake for hours trying to get some rest but sleep doesn't come to you.

我們再來看一個例子，失眠，你可以幾個小時不睡覺，試圖得到一些休息，但睡眠卻不會來找你。

It's only when you put your attention on something else like counting sheep or reading that you can finally enjoy a good night's rest.

只有當你把注意力放在數羊或閱讀等其他事情上時，你才能最終享受到良好的夜間休息。

This is a near perfect example of reversed effort and surrender.

這是一個近乎完美的努力反向法則和投降的例子。

We can't force our way to falling asleep, trying to control this just doesn't work.

我們不能強行控制自己入睡。這根本行不通。

It's the mounting pressure of a situation that often causes this inability to act or work on the outcome.

情況的壓力不斷增加，往往會導致這種無法行動或無法努力實現結果的情況。

This pressure stops us from doing things with ease.

這種壓力讓我們無法從容做事。

And it's only when we find ways to reduce this pressure that things will begin to become easier for us.

只有當我們找到減輕這種壓力的方法時，事情對我們來說才會開始變得容易。

The pressure for a task or situation creates a counter pressure that we feel we need to perform in order to meet the demands of that pressure.

對某項任務或某種情況的壓力會產生一種反作用力，讓我們覺得自己必須有所表現，才能滿足這種壓力的要求。

However, this only increases the initial pressure in a vicious cycle and causes a freeze response.

然而，這隻會在惡性循環中增加初始壓力，導致凍結反應。

That's where paradoxical intention comes in.

這就是自相矛盾的意圖所在。

Paradoxical intention is a form of reverse psychology where you do the opposite of the thing that you set out to do.

悖論意圖是一種逆反心理，即你做的事情與你想做的事情正好相反。

Traditionally, this concept is used in tackling fears and exposing a person to the fear in order to overcome it.

傳統上，這一概念用於解決恐懼問題，讓人暴露在恐懼面前，從而克服恐懼。

We can also see how this paradoxical intention is involved in the law of reverse effort.

我們也可以看到這種矛盾的意圖是如何涉及努力反向法則的。

In deciding to care less and give ourselves mental space from our goal or task we make it easier to achieve.

在決定少關心並給自己的目標或任務留出心理空間時，我們會更容易實現目標或任務。

Let's look at how this applies to learning how to ride a bike as a child.

讓我們看看這如何適用於兒童時期學習騎自行車。

We have the pressure to think about all the different things we need to do in order to ride a bike successfully, like pedaling, balancing, steering and not falling off.

我們有壓力去思考成功騎車需要做的各種事情，比如踩踏板、平衡轉向和不摔車。

Our parents might hold a steady while we pedal and the pressure is lifted while we trust they are helping.

當我們踩踏板時，我們的父母可能會保持穩定，當我們相信他們正在提供幫助時，壓力就會減輕。

When they let go without us knowing we're able to successfully ride the bike on our own due to the reduction of pressure and no longer overthinking the situation.

當他們在我們不知道的情況下放手時，由於壓力減輕並且不再過度思考情況，我們能夠自己成功地騎自行車。

We can also apply the law of reverse effort to high performing athletes in high pressure moments too.

我們也可以將努力反向法則應用於高壓時刻的高水準運動員。

It's no secret that high pressure moments like shooting the winning hoop of a basketball game can cause athletes to choke under pressure.

在籃球比賽中投中制勝一球這樣的高壓時刻會導致運動員在壓力下窒息，這已經不是什麼祕密了。

And unless the athlete learns to control their nerves, these moments can be their downfall.

除非運動員學會控制自己的緊張情緒，否則這些時刻可能會成為他們的致命傷。

Using the law of reversed effort through affirmation and ground techniques to take the pressure off of high stakes moments can turn a game or competition around.

通過肯定和地面技巧，利用努力反向法則來減輕高風險時刻的壓力，可以扭轉比賽或競爭的局面。

In fact, in one study, researchers studied what goes through a handball athlete's head in these moments.

事實上，在一項研究中，研究人員研究了手球運動員頭腦中的想法。

The players were asked what they were thinking during crucial moments in a game as well as why they made decisions.

在這些時刻，球員們被問及在比賽的關鍵時刻他們在想什麼，以及為什麼會做出這樣的決定。

The player's answer: they didn't know.

球員的回答是，他們不知道。

The athletes had gotten in a flow state, moving and playing the game and as a result, they had less pressure to perform.

運動員已經進入了流動狀態，一邊移動一邊比賽，是以，他們的表現壓力較小。

This gives us valuable insight into how the law of reversed efforts can get us into a flow state just by simply letting go of the pressure that overthinking the situation can cause.

這給我們提供了寶貴的啟示，讓我們瞭解努力反向法則如何讓我們進入流動狀態，只需簡單地放下過度思考可能造成的壓力。

So how can we incorporate the law of reversed efforts into our daily routines?

那麼，我們該如何將逆向努力法則融入日常工作中呢？

We'll delve into this right after a brief introduction to today's sponsor, Straighter Line.

在簡單介紹了今天的贊助商 Straighter Line 之後，我們將深入探討這個問題。

Straighter Line provides online courses that are adaptable, cost effective and readily transferable to over 3000 colleges and universities across the US.

Straighter Line 提供的在線課程適應性強、成本效益高，可隨時轉入全美 3000 多所高校。

As a leading provider of online college credit courses, they assist students in accelerating their journey towards a bachelor's degree in a faster and more affordable way.

作為領先的在線大學學分課程提供商，他們幫助學生以更快、更實惠的方式加快獲得學士學位的進程。

It's all about taking a smarter line to your future, tailored to your pace and schedule you could see on their site, they have over 70 courses available for anyone hoping to go back to school.

你可以在他們的網站上看到，他們有 70 多門課程可供任何希望重返校園的人選擇。

Think about how you could complete your general education courses online before even enrolling at a college or university.

想一想，如何才能在進入學院或大學之前通過網絡完成通識教育課程。

Typically, their students complete a course in 4 to 6 weeks. The courses begin at $79 per month with an additional $99 monthly membership fee.

通常情況下，他們的學生在 4 到 6 周內完成一門課程，課程起價為每月 79 美元，另加每月 99 美元的會員費。

You have the flexibility to take as much time as you need to finish a course.

您可以靈活地根據自己的需要，用盡可能多的時間完成課程。

Plus, you gain access to round the clock on demand tutoring from a live person, available whenever you need assistance.

此外，您還可以在需要幫助時獲得真人全天候輔導。

Check Straighter Line out today by checking the link in the description box below.

今天就通過下面描述框中的鏈接查看 Straighter Line。

Now, back on to how we can apply the law of reversed effort into our day-to-day life.

現在，我們來談談如何將努力反向法則應用到日常生活中。

The one main rule of the effort is that we can't force it.

努力的一個主要規則是，我們不能勉強。

You can only achieve this mental rest by letting go.

只有放手，你才能獲得這種精神上的休息。

The most obvious way of helping it along is by taking breaks often to mentally get some distance from what you're doing.

最明顯的幫助方法就是經常休息，與正在做的事情保持一定距離。

You could go on a walk, see a friend, take a trip away or change your environment.

你可以去散散步、見見朋友、外出旅行或改變一下環境。

Another way we can kick start the law of reversed effort is through grounding techniques.

啟動努力反向法則的另一種方法是接地技術。

In fact, sports psychologists give grounding techniques to athletes who deal with highly pressurized situations.

事實上，運動心理學家會向運動員傳授接地技術，幫助他們應對高度緊張的情況。

This could be breath work, meditation, exercise, mindfulness or any other grounding technique you can think of.

這可以是呼吸練習、冥想、運動、正念或你能想到的任何其他接地氣的技巧，

That brings us onto the importance of mindfulness and how this practice can changes the game for us.

這讓我們認識到正念的重要性，以及這種練習如何能改變我們的遊戲規則。

In fact, in a study published in 2018, American researchers found that mindfulness training helped boost productivity levels in workers.

事實上，在2018年發表的一項研究中，美國研究人員發現，正念訓練有助於提高員工的生產力。

The skills they learned in mindfulness were allowing them to let go and be in the present moment, caring less about their tasks and in return, feeling more motivated and productive than ever before.

他們在正念中學到的技能讓他們能夠放下一切，置身當下，減少對任務的關心，從而感到比以往更有動力和更有成效。

A lot of reversed effort is a powerful concept if we can use it to our advantage.

大量反向努力是一個強大的概念。如果我們能加以利用。

Tell us about a time in the comments you felt this worked for you and I'll catch you in the next one.

請在評論中告訴我們你覺得這對你有用的一次，我將在下一期節目中與你見面。