And that's pretty difficult for me nowadays, but I got Four I got four days in a row where I did all my habits right four days in a row But now right now i'm like kind of this morning.

這對現在的我來說很困難，但我連續四天都養成了正確的習慣。

I felt like shit.

我感覺糟透了。

I was kind of in a rut so And like i've been like lacking like you can see like the red.

我的生活有點一成不變，就像我一直缺少的東西，就像你能看到的紅色。

I've been just totally fucking Doing nothing But what is the difference between those days?

我一直他媽的無所事事，但這些日子有什麼不同呢？

Last week versus the days now that i'm in that i'm not keeping up with my habits.

上週和現在的日子相比，我沒有保持我的習慣。

I'm not doing the work anymore Like what happened?

我不幹了，怎麼了？

so what I figured out right is so last week right I have I have a couple days open like free and so when I would wake up Right.

所以我想出了一個辦法 上週我有幾天空閒時間 所以當我醒來的時候

I I didn't know what to do Because it's like I have so much free time in the day now that I don't know what to do with myself And of course like oh, what do you mean?

我不知道該做什麼 因為我現在每天都有很多空閒時間 我不知道自己該做什麼 當然，你是什麼意思？

Like you have work to do like you to make youtube videos you to read you have to learn you to Like work out later blah blah, but hold on, right?

比如你有工作要做，比如你要做youtube視頻，你要讀書，你要學習，你要鍛鍊身體，等等等等，但等等，對嗎？

The like the reason i'm saying this is because like It's so easy to just say that.

我之所以這麼說，是因為這麼說太容易了。

Oh like you have things to do but in the moment, right?

哦，就像你有事情要做，但在這一刻，對不對？

I didn't know what to do.

我不知道該怎麼辦。

So instead of right if we were bored instead of Doing the things that are supposed to do we just indulge in things We like we go on youtube act like we're productive.

是以，我們不去做應該做的事情，而是沉溺於我們喜歡的事情，比如上 youtube，表現得好像我們很有成就感。

We scroll on our phone a little bit we just do things like little things like Scrolling on youtube and the reason that I got all green here was because whenever I felt bored Whenever I felt like I didn't have to do anything.

我們會在手機上滾動幾下，我們只是做一些小事情，比如在 youtube 上滾動，而我之所以在這裡變得綠油油的，是因為每當我覺得無聊的時候，我就會覺得我什麼都不用做。

I just did nothing I literally sat there in my chair and did nothing I would just think I would just think about what to do like the whole time And I had I had the whole day really pretty much to myself I was just like what like what do I do?

我什麼也沒做，就坐在椅子上，什麼也不做，只是想，一直在想該做什麼。

And so what would happen then right as like I didn't really stimulate my brain I wasn't like scrolling on my phone or going on youtube.

然後會發生什麼呢？就像我沒有真正刺激我的大腦一樣，我沒有在手機上滾動，也沒有上 youtube。

What I would do then is like look around my room Oh, like I see a book now, right?

然後我會做的就是環顧我的房間，哦，就像我現在看到了一本書，對嗎？

And then i'm like, all right, I might as well read right if I have nothing to do I might as well read see and this is where you start to like come down to your your baseline of like dopamine because Usually like when we're bored, we need to keep our mind occupied so we go and indulge in youtube or we go and indulge in our phone or just some just something stupid so If you ever feel like you have like free time And like you like you're not doing your habits It's like just try to be bored for as long as you can and eventually you'll start doing the habits that you really want to do because the reason that you don't want to do the work that you want to do is because You want to do something else because there's something else that you want to do, right?

然後我就想，好吧，我不妨讀讀 如果我沒事做，我不妨讀讀看 這就是你開始喜歡下來 你的基線像多巴胺 因為通常像 當我們感到無聊，所以我們會沉迷於youtube 或者沉迷於我們的手機 或者一些愚蠢的東西 所以如果你覺得你有空閒時間 而你又沒有養成你的習慣 那就儘量讓自己無聊下去 最終你會養成你真正想做的習慣

Um, so like these past couple days like I read like a like a light novel, right?

嗯，這幾天我讀了一本輕小說，對吧？

Like it's like a story like a fiction book And what happened was I I would rather read that than do my habits and of course you could say like oh like why don't you have discipline like the reason I don't have discipline right is because I just didn't want to do it as simple as that I wanted to do something else so those types of things like the indulgences like youtube or like your video games or whatever you want, right you have to Just be bored be bored as much as you can and just have the willpower to resist those types of things It's better to sit down and be bored than to indulge in those instant gratification activities because let's think about it, right?

當然，你也可以說我為什麼不遵守紀律，我之所以不遵守紀律，就是因為我不想遵守紀律，就這麼簡單，我想做別的事情，所以那些類型的事情，比如放縱，比如youtube，比如你的電子遊戲，或者任何你想做的事情、你必須儘量讓自己感到無聊 有毅力去抵制那些東西 坐下來無聊總比沉迷於那些即時滿足的活動要好 因為讓我們想想，對吧？

You're doping baselines like this, right?

你在這樣的基線上使用興奮劑，對嗎？

And when you indulge it goes down when you indulge again, it goes down so you're basically gets lower and lower when you Take part in those instant gratification activities, but when you're bored, right your baselines like this But it just stays like that like you're not getting worse and worse and worse so when when you feel like you have nothing to do don't just indulge just sit there bored until you feel like you want to do something pretty much and it's like Like i've only been at this for like a little bit over a year.

當你放縱的時候，它就會下降，當你再次放縱的時候，它就會下降，所以當你參加那些即時滿足的活動時，你基本上會變得越來越低，但當你無聊的時候，你的基線就像這樣，但它只是保持這樣，就像你不會變得越來越差，所以當你覺得你無事可做的時候，不要只是放縱，只是無聊地坐在那裡，直到你覺得你想做一些事情，就像我只做了一年多一點。

It's still like i'm not like super consistent like like it i'm not i'm not doing bad this month, but it's just like I didn't I don't expect to get all green Like oh my I didn't I don't expect to like knock off every habit on my tracker for the month like i'm not there yet and I have to like kind of almost be humble and be like, okay, like i'm not gonna I know damn well that like i'm not gonna get every single thing green just because like i'm like I'm, almost like still a beginner.

這個月我做得還不錯，但我沒指望把所有東西都變成綠色，我沒指望這個月把追蹤器上的每個習慣都改掉，因為我還沒到那一步，我得謙虛一點、好吧，我不會的，我很清楚，我不會把每樣東西都變成綠色的，因為我還是個初學者。

I'm like only like one and a half years old or some shit like that in self-improvement so Knowing that I kind of humble myself.

在自我完善方面，我好像只有一歲半的樣子。

I'm just like, okay I'm gonna take this day by day slowly and understand And try to like pick my brain and try to understand my triggers and what I do wrong So the main point is videos to tell you that you should just be bored instead of indulging in activities because That's that's what really got me to do all my habits It's just me being fucking bored Like I leave I put my phone on airplane mode and just put it in a drawer And now it's just like since it's in the drawer Like the pain of getting it and putting it on airplane mode.

我只是想好吧，我要一天一天慢慢來，慢慢理解，試著像挑我的大腦，試著理解我的觸發器和我做錯了什麼，所以重點是視頻告訴你，你應該只是無聊，而不是沉迷於活動，因為這才是真正讓我做我所有習慣的原因，這只是我他媽的無聊，就像我離開時，我把我的手機調到飛行模式，只是把它放在抽屜裡，現在它就像，因為它在抽屜裡，就像拿到它並把它調到飛行模式的痛苦。

It's just too much that I just don't even do it So I put that away.

這實在是太多了，我甚至都不去做，所以我就把它收起來了。

Maybe I'd turn off my computer.

也許我會關掉電腦。

I mean it's on right now, but It doesn't matter Go and be bored and Just wait for your body and your mind to kind of align itself with the tasks that you want to do.

我的意思是，它現在正在播放，但這並不重要，去無聊地等待你的身體和思想與你想做的任務相吻合吧。

So With that continue your journey and keep moving forward

是以，請繼續你的旅程，不斷前進