It was tough to regularly hit the gym, study for exams, or do hard things, even if I knew it was for my own good.

即使我知道這樣做是為了自己好，但要經常去健身房鍛鍊、為考試複習或做艱苦的事情還是很困難。

Recently though, I've been able to consistently take action and I realized it actually has nothing to do with willpower because there's a way to trick our brain into doing difficult things even when we don't feel like it.

不過最近，我已經能夠堅持不懈地採取行動了，我意識到這其實與意志力無關，因為有一種方法可以欺騙我們的大腦，讓我們即使在不想做的時候也能做一些困難的事情。

So to outsmart our brain, we first have to look at how our mind works because our behaviors have patterns.

是以，要想智勝大腦，我們首先要了解我們的大腦是如何工作的，因為我們的行為是有規律可循的。

And if we pay attention, we'll discover that hard work is always met with two types of resistance.

如果我們留心觀察，就會發現辛勤工作總會遇到兩種阻力。

First, negative emotions.

首先是負面情緒。

The analogy I always use here is to think of our brain like a spoiled child.

我在這裡經常使用的比喻是，把我們的大腦想象成一個被寵壞的孩子。

When they don't get their way, what do they do?

當他們不按自己的意願行事時，他們會怎麼做？

They complain and throw a tantrum.

他們抱怨、發脾氣。

Our mind works the exact same way.

我們的思維也是如此。

When things feel stressful or boring, our inner child awakens and we procrastinate, like imagining how difficult it's gonna be to get started with our work for the day, start a side hustle, or study for exams.

當事情感到緊張或無聊時，我們內心的孩子就會覺醒，我們就會拖延，比如想象開始一天的工作、開始副業或複習考試會有多困難。

Second is our ego or the self-image we have about ourselves.

其次是我們的自我，即我們對自己的自我形象。

Our mind does its best to protect our ego from being hurt because the ego is what we attach our self-worth to.

我們的大腦會盡力保護自我不受傷害，因為自我是我們自我價值的依託。

For example, if I grew up believing I was gifted or better than most people, that makes me feel special.

例如，如果我從小就認為自己很有天賦或比大多數人都優秀，這會讓我覺得自己很特別。

But if, suddenly, I had to do something outside of my comfort zone, like ask out a beautiful woman, I would subconsciously avoid it because if I failed, that would prove I wasn't gifted and it would destroy my ego.

但是，如果突然要我做一些超出舒適區的事情，比如約美女，我會下意識地迴避，因為如果失敗了，就證明我沒有天賦，就會摧毀我的自尊心。

So instead, to preserve my self-image, I would avoid doing the hard thing at all.

是以，為了維護自我形象，我反而會避免做任何困難的事情。

So in either case of resistance, trying to fight against our brain's natural response to doing hard things, it won't work.

是以，無論在哪種阻力情況下，試圖對抗我們大腦對做困難事情的自然反應，都是行不通的。

But if we identify the source of the resistance, we can change our approach to trick our brain into working with us.

但是，如果我們找出了阻力的根源，就可以改變我們的方法，誘使大腦與我們合作。

So let's start with negative emotions.

那麼，讓我們從負面情緒開始吧。

The amount of negative emotion you feel towards something directly depends on the size of it.

負面情緒的大小直接取決於事物的大小。

For example, the feeling of boredom would be substantially worse if I knew I had to spend two months without my phone versus spending one hour without it.

例如，如果我知道我必須在沒有手機的情況下度過兩個月，而不是在沒有手機的情況下度過一個小時，那麼無聊的感覺就會大大加重。

I would feel substantially more overwhelmed if I had to write an entire book than if I had to write one paragraph.

如果要我寫一整本書，我會比寫一個段落更不知所措。

Our mind is very visual.

我們的大腦非常直觀。

It does a mental calculation for the amount of effort and struggle it's gonna take to reach that end goal.

它會在心理上計算達到最終目標需要付出多少努力和奮鬥。

So what if instead we shift the goal?

那麼，如果我們轉移目標呢？

So first tip is tell yourself you're only gonna do the hard thing for a little bit, right?

所以第一條建議就是告訴自己，你只會做一點點困難的事情，對嗎？

You're only gonna take a baby step.

你只能邁出一小步。

Finishing the entire UWorld QBank is a lot of damage, but let's just do one practice problem.

完成整個 UWorld QBank 會造成很大的損失，但我們只需做一道練習題。

Getting jacked feels impossible, but let's just do one set of bench press.

想練出千斤頂感覺不可能，但還是做一組臥推吧。

Running a 10K sounds really, really far, but hey, let's just run around the block.

跑 10 公里聽起來真的很遠很遠，但嘿嘿，我們就繞著街區跑一圈吧。

James Clear calls this technique the two minute rule.

詹姆斯-克利稱這種技巧為 "兩分鐘法則"。

We can lower the stakes of the task so the negative emotions around it don't feel so overwhelming.

我們可以降低任務的風險，這樣圍繞任務的負面情緒就不會讓人感到難以承受。

Do the hard thing for just a little bit and then reevaluate how you feel.

先做一點困難的事情，然後重新評估一下自己的感受。

That wasn't that bad, so what would it look like to just do it for a little bit longer?

這還不算太糟，那麼再做一段時間會怎樣呢？

How bad would it be to do one more practice problem or one more bench press?

多做一道練習題或多做一次臥推會有多糟糕？

When we break apart a huge daunting challenge into very small steps, it won't feel so scary.

當我們把艱鉅的挑戰分解成很小的步驟時，就不會覺得那麼可怕了。

It will be more likely to follow through.

它將更有可能貫徹始終。

Another trick that's absolutely worked for me is I'll just start getting ready.

另一個對我絕對有效的竅門是，我會直接開始準備。

Like if I'm supposed to go work out, but I'm feeling resistance, I just change into my shorts.

比如，如果我應該去鍛鍊，但我感到抗拒，我就換上短褲。

I'll put on my shoes and grab my keys.

我穿上鞋，拿上鑰匙。

If I feel frustrated that I have to study, I'll just open up my textbook.

如果我為必須學習而感到沮喪，我就會翻開課本。

I'll pull up my study scheduler.

我會調出我的學習計劃表。

I'll get my calculator out.

我把計算器拿出來。

I'm not telling myself I'm gonna do it.

我沒有告訴自己我會去做。

I just start getting ready.

我就開始準備了。

And usually just going through the motions of getting ready, I eventually convince myself that, you know, well, I might as well just do it now since I'm already here.

通常，我只是按部就班地做準備，最後說服自己，既然已經來了，不如現在就做。

This literally happened to me this morning.

今天早上，我就遇到了這種情況。

Like some guy called and tried to sell me like landscaping services.

比如有個人打電話來，想向我推銷美化環境之類的服務。

Not even had a house.

甚至沒有房子。

You know, he was like, well, since I have you on the phone already, or like you came all this way, you might as well just buy it, right?

你知道，他當時想，既然我已經給你打了電話，或者說你大老遠跑來，不如就買了吧，對不對？

Seriously, this tip works.

說真的，這個小竅門很管用。

Just give it a shot.

試一試吧

The next thing you can try is to batch difficult work with enjoyable work or with rewards.

其次，你可以嘗試將困難的工作與愉快的工作或獎勵結合起來。

Remember, our brain is a spoiled child.

記住，我們的大腦是一個被寵壞的孩子。

So we need to speak to it that way or else we'll encounter even more resistance.

是以，我們必須這樣說，否則會遇到更大的阻力。

Like say you're a babysitting a kid and they start throwing a tantrum about doing their homework.

比方說，你在照看一個孩子，他們開始為做作業發脾氣。

I would say, well, if you finish your homework, watch a movie and you get to choose the movie.

我會說，好吧，如果你做完作業，就去看電影，電影由你來選。

Batching is incredibly underrated and effective.

批處理被低估了，但卻非常有效。

I used this all the time when I was in school.

我上學的時候經常用這個。

I'd make plans to go out with friends, but only if I finished my work before then.

我會計劃和朋友出去玩，但前提是我必須在那之前完成工作。

Or I'd only watch anime if I was on the Stairmaster.

或者說，我只有在做 Stairmaster 時才會看動漫。

Try to find ways to incentivize hard work with enjoyable things and the negative emotions around it won't be so high and be more likely to do it.

想方設法用愉快的事情來激勵自己努力工作，圍繞工作的負面情緒就不會那麼高漲，也就更有可能去做了。

Let's move on to ego now.

我們現在來談談自我。

So our ego is formed based on all our past experiences and it defines who we are and shapes our reality.

是以，我們的自我是根據我們過去的所有經歷形成的，它決定了我們是誰，塑造了我們的現實。

In Maxwell Maltz's book, Psycho-Cybernetics, he explains that all of our actions, feelings, behaviors, even our abilities are always consistent with our self image.

在麥克斯韋爾-馬爾茨的《心理控制論》一書中，他解釋說，我們所有的行動、感覺、行為，甚至我們的能力，總是與我們的自我形象相一致。

We can only act based on beliefs we have about ourselves, but our beliefs have nothing to do with the action itself.

我們只能基於對自己的信念採取行動，但我們的信念與行動本身無關。

For example, regardless of whether or not I believe I can run a five minute mile, the act of running, trying is exactly the same.

例如，無論我是否相信自己能跑 5 分鐘一英里，跑步、嘗試的行為是完全一樣的。

The only difference is that my ego puts up resistance because it's afraid of failing.

唯一不同的是，我的自我因為害怕失敗而產生了牴觸情緒。

So something we can do is what I call taking the pressure off our ego.

是以，我們可以做的事情就是我所說的減輕自我壓力。

During clinical rotations in medical school, I frequently had to step out of my comfort zone and do difficult things.

在醫學院臨床輪轉期間，我經常不得不走出自己的舒適區，做一些困難的事情。

I had to give lectures.

我不得不去講課。

I had to do procedures.

我必須履行程序。

I had to break tough news to families.

我不得不向家人宣佈一個艱難的消息。

I even had to tell a 16 year old she was pregnant.

我甚至不得不告訴一個 16 歲的女孩她懷孕了。

And if you've never done it before and you know you're gonna suck at it and multiple high profile doctors are watching and grading your performance, let me tell you, it is terrifying.

如果你以前從未做過，而且你知道自己會做得很爛，還有多位知名醫生在觀看你的表演並給你打分，那麼讓我告訴你，這是很可怕的。

But I did work with other students who didn't really seem bothered.

但我確實和其他學生一起工作過，他們似乎並不太在意。

Like even when they made mistakes or they messed up and stuff, they were eager to get back at it.

比如，即使他們犯了錯或搞砸了，他們也渴望重新開始。

I remember asking one of my friends how she was always so positive and willing to step out of her comfort zone.

我記得曾問過我的一位朋友，她為什麼總是那麼積極，願意走出自己的舒適區。

And she told me she wasn't even thinking about that.

她告訴我，她根本沒想過這個問題。

All she was doing was having fun.

她所做的一切都是為了開心。

She was immersed in the process, learning and treating it like a game.

她沉浸在這個過程中，像遊戲一樣學習和對待。

And that idea really stuck with me.

這個想法讓我難以忘懷。

If we take the pressure off the ego and just focus on having fun, the resistance drops and we can just start to enjoy the task and actually perform better.

如果我們卸下自我的壓力，只專注於享受樂趣，阻力就會減少，我們就能開始享受任務，並真正做得更好。

Alex Lowe, he was this inspirational mountaineer who was notorious for his infectious enthusiasm.

亞歷克斯-洛，他是一位鼓舞人心的登山家，因其極富感染力的熱情而臭名昭著。

He once said, the best climber is the one having the most fun.

他曾經說過，最好的登山者是最快樂的人。

And I think that idea truly applies to so many things in life, especially when doing difficult things.

我認為這個想法確實適用於生活中的很多事情，尤其是在做困難的事情時。

Now, of course, you're probably thinking, what if there's absolutely no way I can imagine this hard thing being fun?

當然，你現在可能會想，如果我完全無法想象這件難事會有多有趣呢？

What if waking up at 5 a.m., running in the freezing cold to the gym to lift heavy things just can't be fun?

如果早上 5 點起床，在嚴寒中奔跑到健身房舉重，這樣的生活毫無樂趣可言，那該怎麼辦？

Fair enough, there is another trick we can use on our brain.

有道理，我們還可以在大腦中使用另一種技巧。

Change the narrative we have about ourselves.

改變我們對自己的描述。

We all talk to ourselves, but what most people don't realize is that the words we use are very important.

我們都會自言自語，但大多數人沒有意識到的是，我們使用的詞語非常重要。

There are nuances in language we can use to trick our brain.

我們可以利用語言的細微差別來欺騙我們的大腦。

For example, change the narrative so that doing the actions of that hard thing aligns with your identity.

例如，改變敘述方式，使做那件難事的行動與你的身份相一致。

Take this statement for example.

就拿這句話來說吧。

If I tell myself, I need to work out and get in shape, my brain receives this message, processes it and decides, you know what?

如果我告訴自己 "我需要鍛鍊身體"，我的大腦就會接收到這一資訊，並對其進行處理，然後決定 "你知道嗎？

We're not gonna work out today.

我們今天不鍛鍊了

Because by definition, if I need to get in shape, that means I in fact am not in shape.

因為顧名思義，如果我需要健身，那就意味著我其實並不在狀態。

And someone who's not in shape is not someone who works out, and so I'm not gonna work out.

身材不好的人不會去健身，所以我也不會去健身。

My brain's gonna resist working out and come to this crazy conclusion because it doesn't align with my identity.

我的大腦會抗拒健身，並得出這個瘋狂的結論，因為這與我的身份不符。

But if I rearrange the words a bit and I tell myself, I am a person who works out.

但是，如果我重新安排一下詞語，告訴自己，我是一個鍛鍊身體的人。

Well, what do people who work out do?

那麼，健身的人都做些什麼呢？

They go to the gym.

他們去健身房。

They're probably in shape.

他們可能在健身。

Great, that means I'd go to the gym.

很好，這意味著我會去健身房。

Doing that hard thing will align with my self-image because remember, we can only act according to how we view ourself.

做那件困難的事情將符合我的自我形象，因為請記住，我們只能按照我們對自己的看法行事。

I know this might sound crazy, but I'm not saying to flat out lie to yourself.

我知道這聽起來很瘋狂，但我並不是說要對自己撒謊。

Obviously, I can't say, I'm a person who will launch a billion dollar company tomorrow.

顯然，我不能說，我是一個明天就能創辦一家價值十億美元公司的人。

That's just outright foolish.

這簡直是愚蠢至極。

But this is why language is so important.

但這正是語言如此重要的原因。

The key to tricking our brain is to align our identity with the actions of the person we wanna become, not the end result.

欺騙大腦的關鍵在於讓我們的身份與我們想成為的人的行動相一致，而不是最終的結果。

I'm not saying I am super jacked.

我不是說我是超級巨無霸。

I'm saying I am someone who works out.

我是說我是一個健身的人。

You see the difference?

看到區別了嗎？

One of those is based on progress, based on actions.

其中之一就是基於進展，基於行動。

And the other one is based on fantasy.

另一個是基於幻想的。

Now, of course, we don't want our brain to be in a constant state of deception.

當然，我們不希望大腦一直處於欺騙狀態。

Tricking our brain is not a permanent solution to getting us off our asses and actually doing difficult work.

欺騙我們的大腦並不是讓我們擺脫困境、真正完成艱鉅工作的長久之計。

But it actually doesn't need to be.

但實際上並不需要這樣。

Once we're able to cultivate consistency in our work and in our habits, that itself becomes a snowball effect that perpetuates motivation.

一旦我們能夠在工作和習慣中培養出一致性，這本身就會產生滾雪球效應，使我們的動力得以延續。

Consistent action leads to progress, which leads to motivation.

持續的行動帶來進步，進步帶來動力。

Seeing gains in muscle growth gave me motivation to go to the gym.

看到肌肉增長，我就有了去健身房鍛鍊的動力。

And the more I went to the gym, the better I got at exercising.

我去健身房的次數越多，運動能力就越強。

Because no one likes to be bad at what they do.

因為沒有人喜歡自己做得不好。

That's a breeding ground for negative emotions and ego buffering.

這是負面情緒和自我緩衝的溫床。

Once we develop consistency, we'll start to enjoy doing the hard things.

一旦我們形成了一致性，我們就會開始喜歡做艱苦的事情。

We'll start to enjoy the stressful feeling of pushing heavy weights.

我們會開始享受推動重物的緊張感。

We'll start to enjoy the cognitive effort of studying and learning.

我們將開始享受研究和學習的認知努力。

And that is the ultimate goal.

這才是最終目標。

Definitely try these out for yourself.

一定要親自試一試。

Those are some of the strategies that I use to get myself to do hard things by tricking my brain.

這些就是我通過欺騙大腦讓自己去做困難事情的一些策略。

If you've got other strategies to use, drop them in the comments below.

如果你有其他策略，請在下面留言。

Let me check them out.

讓我看看。

And I will see you in the next video.

我們下期視頻再見。