When did I become so boring?

我什麼時候變得這麼無聊了？

Feels like you're just kind of sleepwalking through your life.

感覺自己就像在夢遊。

You're going through the motions.

你在走過場。

You're kind of on autopilot.

你有點像自動駕駛儀。

Based on the research, simply putting a plan in place to explore your own backyard will bring more excitement into your day-to-day life.

根據研究，只需制定一個探索自家後院的計劃，就能為您的日常生活帶來更多樂趣。

Just making the list.

只是列個清單。

If you live in a city, instead of walking the same route to work, take a new one.

如果你住在城市，與其走同一條路線上班，不如走一條新路線。

Instead of going the same way to your workout class or grocery store, even to your friend's house, take a detour.

去健身班或雜貨店，甚至去朋友家，不要走老路，而是繞道而行。

Changing things up, shaking things up is an essential requirement to experiencing joy and happiness in your life.

要想在生活中體驗快樂和幸福，改變現狀、顛覆傳統是必不可少的條件。

Setting goals is critical to creating a better life.

設定目標是創造美好生活的關鍵。

Making a goal and doing it, it does two important things.

制定目標並付諸實踐，可以做兩件重要的事情。

First of all, a goal of something you're going to do gives you a sense of direction.

首先，有了要做的事情的目標，就有了方向感。

And second, it defines a...

其次，它定義了...

If I could just snap my fingers and put us both on a beach in Bali, like boom.

如果我能打個響指，把我們倆放到巴厘島的海灘上，就像 "嘣 "的一聲。

There we are laying on the sand.

我們躺在沙灘上。

Oh my God.

我的天啊

Wouldn't that be amazing?

那豈不是太棒了？

Of course it would be amazing, but let's be honest.

這當然是件好事，但我們還是實話實說吧。

We don't have the time to just leave our life behind right now, jump on a plane and go halfway around the world.

我們現在沒有時間拋開生活，跳上飛機，繞半個地球去旅行。

So here's what we're going to do instead.

所以，我們要這樣做。

I'm going to teach you my favorite trick to shaking up your life.

我要教你我最喜歡的一招，來改變你的生活。

It's a little game and I play this game all the time.

這是一個小遊戲，我一直在玩這個遊戲。

It is exactly what you need right now.

這正是你現在所需要的。

And what I love about it doesn't have to cost a thing.

而且我喜歡的是，它不需要任何成本。

It is right in front of your face, just waiting for you to see it.

它就在你眼前，只等你去看。

All you need is 30 minutes and the willingness to walk out your front door and the game begins.

您只需要 30 分鐘，並願意走出家門，遊戲就開始了。

So you're ready?

準備好了嗎？

Great.

好極了

Let's shake things up.

讓我們動起來。

There's a couple of reasons why I love this game.

我喜歡這款遊戲有幾個原因。

Number one, it is a simple way to shake up your life.

第一，它是改變生活的簡單方法。

I mean, let's, let's face it.

我的意思是，讓我們，讓我們面對現實吧。

You are a creature of habit.

你是一個習慣性動物。

So am I.

我也是。

And it doesn't matter if you're in a small town, you live in a rural area, you live in a big city, there are places right around you where you've never eaten.

無論你住在小鎮、農村還是大城市，身邊都有你從未吃過的地方。

There are coffee shops you've never stepped foot inside of.

有些咖啡館你從未踏足過。

There are neighborhoods that you've never explored.

有些街區你從未探索過。

Museums, art galleries, junk shops, antique stores, secondhand clothing places that you've never opened the door and stepped foot inside.

博物館、美術館、廢品店、古董店、二手服裝店，這些地方你都從未打開門踏入過。

There are lectures that are happening right now at your local library that you aren't even aware of, sports leagues that you could join, volunteer opportunities that you've always wanted to get involved in.

當地圖書館正在舉辦一些你還不知道的講座，你可以參加的體育聯盟，你一直想參與的志願者機會。

There are hiking trails, biking trails, walking trails that you've always passed by, but you've never turned and ventured down, you know, I'm right.

有的遠足小徑、自行車小徑、步行小徑，你總是路過，卻從未轉過身去冒險，你知道，我說的沒錯。

And the second reason why I love this game, never been there, never done that, is because you shouldn't have to wait until you have the time and the money to go on a vacation far away.

我喜歡這款遊戲的第二個原因是，你不應該等到有時間和金錢時才去遠方度假。

You shouldn't have to wait to be able to escape your day-to-day life.

你不應該為了逃避日常生活而等待。

You know, I was just talking with my colleague, Tracy, who is the executive producer of this podcast, and she was sharing this story that I know is going to resonate with you.

我剛剛和我的同事特蕾西哈拉，她是這個播客的執行製片人，她分享了一個故事，我知道這個故事一定會引起你們的共鳴。

So this weekend she was with her family and everyone was gathering around and they were talking about all of these possible places that they could go away on vacation together.

這個週末，她和家人在一起，每個人都圍在一起，談論著可能一起去度假的所有地方。

Let's go to the Caribbean.

我們去加勒比海吧

How about Patagonia?

巴塔哥尼亞怎麼樣？

Wouldn't it be fun to go on safari?

去野生動物園是不是很有趣？

I've always wanted to go to Greece.

我一直想去希臘。

You've done that with your family, right?

你和你的家人也是這樣做的，對嗎？

I mean, it's really fun.

我是說，這真的很有趣。

It's amazing to put together a big wishlist, but it's going to take you two years to save the money and block everybody's calendars.

整理出一份大的願望清單是件了不起的事，但你要花兩年時間才能存下這筆錢，把每個人的日曆都排滿。

I mean, if you're anything like my family or Tracy's family, there's one weekend this summer that your family can actually find overlapping dates to be able to get to the same beach together.

我的意思是，如果你像我的家人或特蕾西的家人一樣，今年夏天有一個週末，你的家人實際上可以找到重疊的日期，能夠一起去同一個海灘。

And so planning a big, amazing trip to the Caribbean or to go on safari or go somewhere you've never been before, having something like that off in the distance, it is so important and you should do that.

是以，計劃一次去加勒比海的大型奇妙旅行，或去野生動物園，或去一個你從未去過的地方，在遠方有這樣的事情，是非常重要的，你應該這樣做。

But here's the thing.

但問題是

It's often the distance.

這往往是距離的問題。

I mean, Tracy and I were just laughing because you want to know what happened with her family at the end of this amazing dream vacation brainstorming session?

我的意思是，特蕾西和我都笑了，因為你想知道在這場精彩的夢想假期頭腦風暴會議結束後，她的家人發生了什麼嗎？

They had a fun time brainstorming, but there was no vacation planned.

他們在頭腦風暴中度過了一段愉快的時光，但並沒有計劃度假。

Why?

為什麼？

Well, because there's not a single date this year that works for anybody.

嗯，因為今年沒有一個日期適合任何人。

And if you really take a second and you stop and think about your own life, modern life is really busy.

如果你真的靜下心來想想自己的生活，現代生活真的很忙碌。

I mean, what if I told you that you could do something that is almost as fun as going away on vacation in the next seven days, you could create your own adventure playing this game, never been there, never done that.

我的意思是，如果我告訴你，在接下來的七天裡，你可以做一件幾乎和外出度假一樣有趣的事情，你可以玩這個遊戲，創造你自己的冒險，從來沒有去過那裡，從來沒有做過那樣的事情。

And so that's what we're going to do.

這就是我們要做的。

And by the end of this podcast, you are going to have generated your own bucket list of things to do and experience in your own backyard.

播客結束後，您將會生成自己的 "遺願清單"，列出在自家後院要做和要體驗的事情。

And the way that I'm going to teach you how to do this is I will walk you through five different prompts that are going to make you really think about all the different ways that you can explore your own neighborhood or your own city or the varying towns around you.

我將教你的方法是，我將引導你完成五個不同的提示，讓你真正思考探索自己的社區、城市或周圍不同城鎮的所有不同方式。

And you are going to make a never been there, never done that list.

你將列出一份從未去過、從未做過的清單。

You don't have to do it one day.

你不一定非要在某一天做到這一點。

Whatever ends up on the never been there, never done that list.

不管是什麼，最終都會出現在 "從未去過那裡，從未做過那些事 "的名單上。

This is something you can pick from once a week from now until the end of the year to keep shaking up your life.

從現在起到今年年底，您每週都可以從中挑選一次，不斷改變您的生活。

Because the research shows when you have something in the future to look forward to, what's so cool about that is you get two bumps to your mood and your energy.

因為研究表明，當你對未來有所期待時，最酷的事情就是你的情緒和精力會得到雙重提升。

The first boost that you get to your mood and your energy is simply planning it.

只要做好計劃，就能讓你的情緒和精力得到第一時間的提升。

Planning it and having something that you're able to look forward to, boom, immediately it boosts your mood and energy, which is what we're going to do right now.

計劃好了，有了期待的東西，"轟 "的一聲，馬上就能提升你的情緒和能量，這就是我們現在要做的。

Together on the podcast as friends, we are going to plan your never been there, never done that list.

在播客中，我們將以朋友的身份一起計劃你從未去過、從未做過的清單。

And the second time you're going to get a big boost to your energy and your mood is when you actually do the thing on your never been there, never done that list.

第二次，當你真正去做你的 "從未去過、從未做過 "清單上的事情時，你的精力和心情都會得到極大的提升。

When you go to a place you've never been to, when you do the thing that you've never done, you are going to feel like a different person.

當你去一個你從未去過的地方，當你做一件你從未做過的事情時，你會感覺自己像變了一個人。

I do this all the time.

我經常這樣做。

Trust me, you are going to see.

相信我，你會看到的。

And so I want you to start this process by just thinking about where you live.

是以，我希望你們在開始這個過程時，先想想自己住在哪裡。

Okay.

好的

Maybe you live in a rural area like I do, and you constantly say to yourself, there's nothing to do around here.

也許你和我一樣住在農村，你經常對自己說，這附近沒什麼可做的。

Or maybe you live in the suburbs and it's like boring.

或者，你住在郊區，感覺很無聊。

You basically go to like those big shopping areas where the big box stores are.

你基本上要去那些大型購物區，那裡有很多大賣場。

You, you know, do the same things.

你，你知道，做同樣的事情。

Or maybe you live in a big city, but you really only stick to your neighborhood in the big city, wherever it is that you live in the world.

又或者，你生活在大城市，但無論你生活在世界的哪個角落，你都只與大城市裡的鄰居保持聯繫。

There is so much under your nose just waiting to be discovered.

在你的眼皮底下，有許多東西正等待著你去發現。

I once heard somebody described the area that I live in very, very rural area on the outside.

我曾聽人描述過我所居住的地區，它的外圍是非常非常偏僻的農村地區。

It looks like there isn't squat to do where I live.

看來我住的地方沒什麼好玩的。

But what this person said is she's like, you know, it's very deceiving.

但這個人說，她就像，你知道，這很有欺騙性。

You know, you look around, you don't see anything.

你知道，你環顧四周，什麼也看不到。

It's sort of like walking by an anthill, right?

這有點像在蟻穴邊散步，對嗎？

You literally see an anthill and you're like, that's a little mound of dirt.

當你看到蟻丘時，你會想，那只是一個小土堆。

Nothing interesting going on there.

沒有什麼有趣的事情發生。

Not true.

不對。

You look inside an anthill.

你看看蟻穴內部。

Holy cow.

我的媽呀

There's a whole world and vibrancy.

這裡有一個完整的世界，充滿活力。

Same thing about your own backyard.

自己的後院也是一樣。

See, the problem is that you drive by the same things.

你看，問題是你開車經過的都是同樣的東西。

You do the same stuff and you are missing what is hidden underneath the surface.

你做著同樣的事情，卻忽略了隱藏在表面之下的東西。

Something that is waiting for you to unlock all the hidden gems to discover in your own backyard.

有些東西正等待著你去發掘，去發現隱藏在自家後院的寶藏。

And if you think about your life experience, I bet you know that this is true.

如果你回想一下自己的人生經歷，我敢打賭你一定知道這是真的。

So I'm going to tell you a story to just prove my point.

所以，我要給你們講一個故事來證明我的觀點。

You know, I remember when I moved from the Boston area where my husband and I had lived with our three kids for 26 years up to a rural area in southern Vermont.

你知道嗎，我記得我從波士頓地區搬到佛蒙特州南部的一個農村地區時，我和丈夫帶著三個孩子在那裡生活了 26 年。

It wasn't until I left the Boston area that I realized I didn't take advantage of absolutely everything that the greater Boston area had to offer.

直到離開波士頓地區，我才意識到，我並沒有充分利用大波士頓地區所能提供的一切。

I didn't explore it.

我沒有去探究。

I didn't care about it.

我對此並不在意。

I mean, I went to the same three restaurants.

我是說，我去了同樣的三家餐館。

I went to the same coffee shop.

我去了同一家咖啡館。

I almost never went to Fenway Park.

我幾乎從沒去過芬威公園。

I bet I went to the MFA, the Museum of Fine Arts in Boston once or twice in 26 years. Isabella Stewart Gardner Museum, you know, the one where there was that huge art heist, maybe once or twice.

我敢打賭，26年裡我去過波士頓的藝術博物館一兩次。伊莎貝拉-斯圖爾特-加德納博物館，你知道的，就是那個發生了巨大藝術品搶劫案的博物館，可能去了一兩次。

I never even made it out to the Harbor Islands for the day.

我甚至沒能去港島玩上一天。

I mean, I could go on and on and on and come to think of it.

我的意思是，我還可以繼續說下去，繼續想下去。

You know, we moved to this area in southern Vermont, the place that I now live for 28 years. But let me paint a picture for how little I actually knew about the area.

你知道，我們搬到了佛蒙特州南部的這個地區，也就是我現在生活了 28 年的地方。但讓我來描繪一下，我對這個地區其實知之甚少。

We would drive up there occasionally to go visit my in-laws.

我們偶爾會開車去那裡看望我的岳父母。

We would arrive Friday night after work.

我們將在週五晚上下班後抵達。

We'd put the kids to bed.

我們把孩子們哄上床睡覺。

We would wake up at their house.

我們會在他們家醒來。

We would have breakfast at the house with the family, and then we would either go hike or Chris would play golf or we would go to one or the two ski resorts that are in the area. And then we would come back.

我們會和家人一起在家裡吃早餐，然後要麼去爬山，要麼去打高爾夫，要麼去該地區的一兩個滑雪勝地。然後我們就回來了。

We'd have dinner at the house with family.

我們會在家裡和家人共進晚餐。

And then we would drive back to Boston on Sunday morning.

然後我們會在週日早上開車回波士頓。

So for all those years, when we would go up to Vermont for a weekend, this was our routine. We never went out to eat other than running to a grocery store.

是以，這些年來，每當我們去佛蒙特州度週末時，這就是我們的例行公事。除了去雜貨店，我們從不出去吃飯。

We never really went shopping or did anything.

我們從未真正逛過街或做過任何事情。

So when our son turned to us four years ago and said, I want to move to southern

是以，當我們的兒子四年前對我們說，我想搬到南部去住。

Vermont, I turned to him and I was like, southern Vermont.

佛蒙特州，我轉過身對他說，佛蒙特州南部。

What? There's nothing.

什麼？什麼都沒有

I mean, that is a place where people go to die.

我的意思是，那是一個讓人去送死的地方。

There's nothing to do there.

那裡沒什麼可做的。

I'm not moving there.

我不會搬過去的。

And I couldn't have been more wrong.

我錯得不能再錯了。

It's just like my new friend said.

就像我的新朋友說的那樣。

Any place that you live has a vibrant, active community like an anthill.

你生活的任何地方都有一個像蟻穴一樣生機勃勃的活躍社區。

So much going on.

事情太多了

You're just passing by.

你只是路過。

You don't see what's beneath the surface.

你看不到表面下的東西。

In fact, right near where I live is the National Fly Fishing History Museum.

事實上，我住處附近就有國家飛釣歷史博物館。

28 years I've been driving past this place.

28 年來，我一直開車經過這裡。

Never stepped foot in there.

從未踏足過那裡。

So guess what?

你猜怎麼著？

It's going on the list.

它將被列入清單。

It's something I could do this weekend.

這是我本週末可以做的事。

And that's just the tip of the iceberg.

而這只是冰山一角。

I mean, my colleague Jesse is always raving about this amazing garden center.

我是說，我的同事傑西總是對這家神奇的園藝中心讚不絕口。

She says it just goes on for miles and miles.

她說，這裡綿延數英里。

And it is so incredible.

它是如此不可思議。

I'd never even heard of it.

我連聽都沒聽說過。

Never been there. Never done that.

從未去過那裡。從沒做過

I'm going to add it to the list.

我要把它添加到列表中。

There's also this place where there's this cross-country ski complex where they light the trails with candles.

還有一個地方是越野滑雪場，他們用蠟燭照亮滑雪道。

I mean, how freaking cool is that?

我是說，這有多酷？

Never been there. Never done it.

從未去過那裡。沒做過

Add it to the list.

把它添加到列表中。

Here's another one.

這裡還有一個。

And in fact, this is what I love about this game.

事實上，這正是我喜歡這款遊戲的原因。

You are so into your routine of going to the same three restaurants.

你已經習慣了去同樣的三家餐館。

You haven't even been looking around at all the cool things.

你甚至還沒來得及看看周圍那些很酷的東西。

And once you start to open your mind to this, you're going to see it everywhere.

一旦你開始對此敞開心扉，你就會發現它無處不在。

Just like I'm seeing it everywhere.

就像我到處都能看到一樣。

There are all these women that I now know, since I've lived in Southern

我現在認識的這些女人，因為我一直住在南部地區

Vermont for four years, who all go to the same CrossFit gym.

他們在佛蒙特州生活了四年，都去了同一個 CrossFit 健身房。

Never been there.

從沒去過

Never done that.

從沒做過

Adding it to the list.

添加到列表中。

And here's another one.

這裡還有一個。

I've just heard that there's a new woman who teaches a bar class on Tuesday nights. She's supposed to be fantastic.

我剛聽說有個新來的女人在週二晚上教酒吧課。她應該很棒

She moved to the area.

她搬到了這個地區。

Never even been to the studio she's teaching.

甚至從沒去過她教書的工作室。

I didn't even know it was there.

我甚至都不知道它在那裡。

So are you starting to get a sense of what a fun game this is?

你是否開始感覺到這是一款多麼有趣的遊戲了呢？

Good.

很好。

Because starting right now, you and me, we are starting our never been there, never done it adventure together.

因為從現在開始，你和我，將一起開始我們從未去過、從未做過的冒險。

Now I've already added five things to my list.

現在，我的清單上已經多了五件事。

And so we're going to keep on having some fun.

是以，我們要繼續找點樂子。

And we're going to start adding things to your list because the whole point is for you to shake things up, to become more connected, more adventurous, to live a more purposeful life, to explore a little, to shake things up and have a whole lot more fun.

我們將開始在你的清單上添加一些事情，因為我們的目的就是讓你改變現狀，變得更有聯繫、更有冒險精神、生活得更有目標、更有探索精神、改變現狀並獲得更多樂趣。

And if you've opened up every door in your teeny tiny little town, just go one town over or go one neighborhood over or one city block over, and you're going to find a whole new world to explore.

如果你已經打開了你所在的小小小鎮的每一扇門，那麼只要再走過一個小鎮、一個社區或一個街區，你就會發現一個全新的世界等著你去探索。

Before we talk about these five different types of things you're going to add to the list, let's just dig into the science because there's great science to explain.

在談論你要添加到清單中的這五種不同類型的東西之前，讓我們先來了解一下科學，因為有很好的科學依據可以解釋。

Why this never been there, never done that adventure game thing is so awesome.

為什麼這種從未去過、從未做過的冒險遊戲會這麼棒？

And the two areas of research that explain the power of the never been there, never done it list have to do with goal setting and something called habituation.