This is called the 10-minute rule.

這就是所謂的 10 分鐘規則。

And the 10-minute rule says you can give in to any distraction, any distraction.

10分鐘法則說，你可以屈服於任何干擾，任何干擾。

Maybe it's smoking that cigarette if you're trying to quit.

如果你想戒菸，也許就是抽那根菸。

Maybe it's eating that piece of chocolate cake if you're on a diet.

也許是在節食時吃了一塊巧克力蛋糕。

Maybe it's checking social media, whatever it is.

也許是查看社交媒體，不管是什麼。

Whatever distraction, you can give in to that distraction, but not right now.

無論有什麼分心的事，你都可以屈服於這種分心，但不是現在。

You can give in in 10 minutes.

你可以在 10 分鐘內投降。

Don't misunderstand, not for 10 minutes.

別誤會，不是十分鐘。

Sometimes people get it wrong.

有時人們會弄錯。

It's in 10 minutes, okay?

10分鐘後，好嗎？

So what does that do?

這樣做有什麼用？

You're allowing yourself to acknowledge that you are in control, that you decide.

你要讓自己承認，你能掌控一切，你能決定一切。

What many people do is they have strict abstinence, right?

很多人的做法是嚴格禁慾，對嗎？

Strict abstinence says, no, I will not do it, right?

嚴格禁慾是說，不，我不會做，對嗎？

I won't eat sugar.

我不吃糖

I won't get distracted.

我不會分心。

I will do this.

我會這樣做的。

I will do that.

我會的。

As opposed to saying, hey, I'm an adult.

而不是說，嘿，我是成年人了。

I can do whatever I want.

我想做什麼就做什麼

I choose not to go off track for the next 10 minutes.

我選擇在接下來的 10 分鐘內不偏離軌道。

That's it.

就是這樣。

In 10 minutes, I can give in to whatever I want.

在 10 分鐘內，我可以為所欲為。

So now I'm in control. You know, the whole "just say no" technique turns out makes you ruminate and think about and have more discomfort around the thing you want, increasing these internal triggers.

所以現在我可以控制自己了。要知道，整個 "說不就不 "的技巧最終會讓你反芻、思考，並在你想要的東西周圍產生更多不適，增加這些內在觸發因素。

And that actually is what makes you give into that distraction.

而這實際上就是讓你屈服於這種分心的原因。

We know that with smoking, actually, it's very interesting.

我們知道，吸菸其實非常有趣。

We're finding that nicotine is less and less part of the reason people get addicted to cigarettes.

我們發現，尼古丁越來越不是人們染上煙癮的原因。

It's more about the rumination around, "I want to smoke, but I can't.

更多的是圍繞著 "我想抽菸，但我不能抽 "的反思。

I want to smoke, but I shouldn't.

我想抽菸，但我不該抽。

I want to smoke.

我想抽菸

I want to smoke.

我想抽菸

I want to smoke.

我想抽菸

Fine, I'll finally smoke.

好吧，我終於可以抽菸了。

Now I get relief." How do we know this?

現在我解脫了"。我們是怎麼知道的？

You ask smokers, why do they smoke?

你問吸菸者，他們為什麼吸菸？

The number one reason is relaxing.

首要原因是放鬆。

That makes no sense.

這說不通啊。

Nicotine is a stimulant.

尼古丁是一種興奮劑。

Makes no sense, right?

沒道理吧？

Why would it be relaxing?

為什麼會放鬆？

It's relaxing because finally, I can stop telling myself I don't have to do it anymore.

這讓我很放鬆，因為我終於可以不用再告訴自己，我不必再這樣做了。

I don't have to fight with myself anymore.

我再也不用和自己較勁了。

That eases that psychological reactance.

這樣可以緩解心理反應。

Ha, I can finally give in. So when you use this 10-minute rule and say, "Okay, I can give into that distraction in 10 minutes from now," what you're doing is you're establishing agency, right?

哈，我終於可以屈服了。所以，當你使用這個 10 分鐘規則，說 "好吧，我可以在 10 分鐘後屈服於那個分心的東西 "時，你所做的就是在建立代理權，對嗎？

Now you're in control and we can do anything for 10 minutes.

現在你說了算，10 分鐘內我們可以做任何事。

And if 10 minutes feels like too long, try the five-minute rule.

如果覺得 10 分鐘太長，不妨試試 5 分鐘法則。

The idea is that you're building that ability over time.

我們的想法是，隨著時間的推移，你會逐漸形成這種能力。

So the 10-minute rule becomes the 12-minute rule, becomes the 15-minute rule.

是以，10 分鐘規則變成了 12 分鐘規則，又變成了 15 分鐘規則。

And you're learning, wait a minute, I can't actually delay gratification.

你會發現，等一下，我真的不能延遲滿足。

Remember, all these problems of distraction are an impulse control issue.

記住，所有這些分心問題都是衝動控制問題。

So when you teach yourself, "Wait a minute, okay, I can delay for five, 10 minutes.

所以，當你教自己："等一下，好吧，我可以延遲 5 分鐘、10 分鐘。

That's no big deal," you're proving to yourself, "Hey, I'm not addicted to these things.

這沒什麼大不了的，"你在向自己證明，"嘿，我沒有沉迷於這些東西。

I'm not powerless.

我不是無能為力。

My brain isn't being hijacked.

我的大腦沒有被劫持。

I do have control as long as I use these practices, right?" So the 10-minute rule is a very, very effective technique.

只要我採用這些做法，我就能控制自己，對嗎？"是以，10 分鐘法則是一個非常非常有效的技巧。