She said she feels, and I'm quoting, as if I have lost my motivation.

她說，我引用她的話，她覺得我好像失去了動力。

I call her brave because she's so clearly dedicated to her job and conducts herself with professionalism and kindness.

我說她勇敢，是因為她對工作兢兢業業，行為舉止既專業又親切。

She's a wonderful parent who cares for her children, and she's very responsible when it gets to her finance and health.

她是一位出色的家長，關心自己的孩子，對自己的財務和健康也非常負責。

She is not alone in feeling unmotivated.

感到沒有動力的並不只是她一個人。

Millennial and Gen Z employees tell me that they feel uninspired at work.

千禧一代和 Z 世代的員工告訴我，他們在工作中感到沒有靈感。

Some admit that they just don't care.

有些人承認他們根本不在乎。

Half of American employees are currently looking for a different job.

一半的美國僱員目前正在尋找另一份工作。

People think about that.

人們會想到這一點。

All their employees tell me that they can't wait to retire.

他們所有的員工都告訴我，他們等不及退休了。

And when I ask about life at home, people say that they struggle with their finance and health, do you?

當我問起家裡的生活時，人們都說他們在為財務和健康而奮鬥，你呢？

The national data suggests that chronic diseases, such as diabetes and heart disease, are on the rise.

全國數據表明，糖尿病和心臟病等慢性疾病呈上升趨勢。

The median American family has only beat over $5,000 in savings, barely enough to pay next month's rent.

中位數美國家庭的存款只有 5,000 多美元，僅夠支付下個月的房租。

Did America lose its motivation?

美國失去動力了嗎？

Well, the answer is no.

答案是否定的。

Turn out you cannot lose your motivation because you never owned it in the first place.

原來，你不可能失去動力，因為你本來就不擁有它。

Motivation, and that shouldn't surprise you, isn't your car key or wallet.

動力不是你的車鑰匙或錢包，這一點你應該不會感到驚訝。

So what is it?

那麼是什麼呢？

Well, motivation is not about being strong, it's about being wise.

好吧，動力不在於堅強，而在於智慧。

Let me explain.

讓我來解釋一下。

You may think of motivation as a muscle, thinking some people have strong motivation muscles, others are weak.

你可能會把動力想象成肌肉，認為有些人的動力肌肉很強，有些人則很弱。

But this is not a good metaphor.

但這並不是一個好的比喻。

Motivation is knowledge.

動力就是知識。

You learn how to be motivated.

你要學會如何激勵自己。

And so today, I would like to help each of you, and America, become wiser so that you are more motivated and hence better able to achieve your goals, your dreams, your aspirations.

是以，今天，我想幫助你們每一個人，還有美國，變得更加明智，從而更加積極主動，從而更好地實現你們的目標、夢想和願望。

And given what the world has been throwing at you, that might be a good time to refresh your knowledge.

鑑於這個世界一直在向你拋出橄欖枝，這也許是你溫故知新的好時機。

To be motivated, you either change the situation or the way you think about the situation.

要想獲得動力，要麼改變現狀，要麼改變思考問題的方式。

This is the science in one sentence.

這就是科學的一句話。

You change the circumstances or the way you think about the circumstances.

你可以改變環境，也可以改變你對環境的看法。

So if you want to be more physically active, there is no point in yelling at yourself.

是以，如果你想加強體育鍛煉，就不要對自己大吼大叫。

I yell it.

我喊出來的。

You should walk more.

你應該多走走。

Instead, I got a puppy.

相反，我得到了一隻小狗。

She loves long walks.

她喜歡長時間散步。

Your journey starts with setting a goal.

你的旅程從設定目標開始。

My friend wanted to be motivated at work, so she identified a project she wanted to complete.

我的朋友想在工作中獲得動力，所以她確定了一個她想完成的項目。

That was a goal, and it's a good motivation strategy.

這是一個目標，也是一個很好的激勵策略。

Goals pool you.

你的目標

The problem, my friend identified a project she wished she had already completed, not something she was looking forward to doing.

問題是，我的朋友確定了一個她希望已經完成的項目，而不是她期待做的事情。

If you ever set a goal you wish you had already completed but had less interest in actually completing, most goals are abandoned because we want to be the person who has done it, not the person who is currently doing it.

如果你曾經設定過一個目標，希望自己已經完成，但卻對實際完成興趣不大，那麼大多數目標都會被放棄，因為我們希望成為已經完成目標的人，而不是正在完成目標的人。

When we are excited about doing the work, we are intrinsically motivated.

當我們對工作感到興奮時，我們就有了內在動力。

We care about the way almost as much as we are looking forward to the destination.

我們對路途的關心幾乎與我們對目的地的期待一樣多。

In our research, we found that most goals are abandoned not because they are not important.

我們在研究中發現，大多數目標之所以被放棄，並不是因為它們不重要。

People actually are not more likely to adhere to their important compared to unimportant goals.

與不重要的目標相比，人們實際上並不更有可能堅持重要的目標。

Most goals are abandoned because people don't enjoy pursuing them.

大多數目標之所以被放棄，是因為人們不喜歡追求這些目標。

Your enjoyment is what predicts whether you will stick with the goal.

你是否樂在其中，預示著你是否會堅持目標。

So what makes goals exciting?

那麼，是什麼讓目標令人興奮呢？

Exciting goals are never a chore or a meal.

激動人心的目標從來不是苦差事，也不是一頓飯。

Ever wondered why Chicago diners would circle the block for 30 minutes looking for free parking but will not think twice before spending the money they have just saved on parking on ordering another cocktail?

有沒有想過，為什麼芝加哥的食客會繞著街區 30 分鐘尋找免費停車位，但在花剛剛省下的停車費再點一杯雞尾酒之前卻不會多想？

Why pay for drinks and not for parking?

為什麼只付酒錢不付停車費？

Well, we don't like to pay for parking or shipping.

我們不喜歡支付停車費或運費。

Students don't like to study for prerequisite classes because all these are means.

學生不喜歡學習先修課程，因為這些都是手段。

We don't like to invest in means.

我們不喜歡投資手段。

We did a study that showed us just how much you dislike to invest in means.

我們曾做過一項研究，結果表明你有多不喜歡投資。

In our study, we auctioned a book for some people and then we auctioned the University of Chicago tote bag to other people.

在我們的研究中，我們為一些人拍賣了一本書，然後又為其他人拍賣了芝加哥大學的手提包。

The average person was willing to pay $23 for the book but only $12 for the tote bag.

一般人願意花 23 美元買書，但只願意花 12 美元買手提袋。

The catch, the tote bag contained the book and people knew it.

問題是，手提袋裡裝的是書，人們都知道。

Why would the people that were bidding on a tote bag that contained a book be willing to pay less?

為什麼競拍裝有一本書的手提袋的人會願意少付錢呢？

Well, we don't like to invest in means.

我們不喜歡投資手段。

Okay, so you set a goal that is intrinsically motivated.

好了，你設定了一個內在動機的目標。

You are excited about the way just as much as you want to reach the destination.

您對途中的興奮程度不亞於對到達目的地的渴望。

A couple of weeks passed and you have not been doing much lately.

幾個星期過去了，你最近沒什麼動靜。

It has now been four or six months and your motivation is on the decline.

現在已經過去四、六個月了，你的積極性正在下降。

How do you sustain your motivation?

如何保持動力？

How do you get from here to there?

如何從這裡到那裡？

Well, motivation is going to be high when we just start on something and toward the end, but it will decline in the middle.

好吧，我們剛開始做一件事的時候和快結束的時候，積極性會很高，但到了中間，積極性就會下降。

We call it the middle problem.

我們稱之為中間問題。

My friend might start her project with much enthusiasm, then her motivation will decline.

我的朋友可能會在項目開始時充滿熱情，但隨後她的積極性就會下降。

Toward the deadline, it will pick up again.

到最後期限時，情況會再次好轉。

She will regain her motivation.

她將重新獲得動力。

A few years ago, we asked people who observed the Hanukkah holiday to let us know whether they were lighting the first candle on the first night, the second on the second night, the third night, so on until the eighth night.

幾年前，我們曾請過過光明節的人告訴我們，他們是否在第一夜點燃第一根蠟燭，第二夜點燃第二根蠟燭，第三夜點燃第三根蠟燭，以此類推，直到第八夜。

As you can see, most people admitted to only lighting the candles on the first and last night.

如您所見，大多數人都承認只在第一晚和最後一晚點燃蠟燭。

They were procrastinating in the middle.

他們在中間拖延時間。

The solution?

解決辦法是什麼？

Make middles short.

中段要短。

A monthly exercise goal, a weekly exercise goal, even a daily exercise goal are easier because as the end is near, it is easier to stay motivated.

每月運動目標、每週運動目標，甚至每天運動目標都比較容易實現，因為隨著目標的臨近，更容易保持動力。

If only Hanukkah was just two nights.

如果光明節只有兩個晚上就好了。

Another problem with middles is that you're going to experience setbacks, and when experiencing setbacks, it is natural to feel discouraged.

中庸的另一個問題是，你會遇到挫折，而遇到挫折時，自然會感到氣餒。

One wise solution is to remove your ego out of the picture.

一個明智的解決辦法就是將自我排除在外。

It's not about it.

與此無關。

When you remove your ego, it is easier to learn.

當你消除了自我，學習就會變得更容易。

When I was helping my 10-year-old son win a video game, he awarded me the title a failure expert.

當我幫助我 10 歲的兒子贏得一場電子遊戲時，他給了我一個失敗專家的稱號。

I love this title.

我喜歡這個標題。

Why am I a failure expert?

為什麼我是失敗專家？

Because I don't mind getting killed by virtual monsters.

因為我不介意被虛擬怪物殺死。

He doesn't mind seeing me getting beaten by virtual monsters.

他不介意看到我被虛擬怪物打敗。

So we can both learn.

這樣我們都能學到東西。

At work, when you're not quite killing it, remove your ego, and you will be better able to learn.

在工作中，當你不盡如人意時，去掉自我，你就能更好地學習。

Another solution is to seek discomfort, if only temporarily, instead of trying to avoid it.

另一個解決辦法是尋求不適，哪怕只是暫時的，而不是試圖避免。

When you seek discomfort temporarily, you realize that you can grow yourself, that discomfort is a sign of growth.

當你暫時尋求不適感時，你就會意識到你可以自我成長，不適感是成長的標誌。

No pain, no gain is not just about the gym.

無痛苦、無收穫不僅僅是健身房的事。

It's a general, wise motivation strategy.

這是一種普遍的、明智的激勵策略。

Let me tell you about a study that we conducted with Chicago's beloved improvisation club, the Second City.

讓我告訴你我們與芝加哥深受喜愛的即興表演俱樂部 "第二城 "合作進行的一項研究。

We worked with their training center, which is where regular people like you and me go to learn improvisation.

我們與他們的培訓中心合作，那裡是像你我這樣的普通人學習即興表演的地方。

We were specifically interested in one exercise, give focus.

我們對一個練習特別感興趣，那就是 "聚焦"。

In this exercise, one person gets the center of stage, everybody else is frozen in place.

在這個練習中，一個人站在舞臺中央，其他人都站在原地。

This person is moving around, everybody else is watching.

這個人在走動，其他人都在看。

We invited some people to feel awkward and uncomfortable as they run through the exercise.

我們邀請一些人在練習過程中感到尷尬和不自在。

Others in the control group were invited to develop their skills.

對照組的其他人則被邀請發展自己的技能。

Who was more daring, taking the stage for longer?

誰更大膽，上臺時間更長？

Well, as you can see, it was the people that we invited to feel uncomfortable.

正如你們所看到的，是我們邀請的人感到不自在。

In one wave of classes, asking people to feel uncomfortable doubled the time they took focus.

在一波課程中，要求人們感到不舒服，使他們集中注意力的時間增加了一倍。

Those people were also more daring.

那些人也更加大膽。

For example, they were dancing a little instead of just walking around.

例如，他們跳了一會兒舞，而不是隻是走來走去。

And they also reported they were growing themselves more compared to those in the control group.

他們還報告說，與對照組相比，他們的自我成長更多。

Okay, but here's the problem.

好吧，但問題是

You don't only have one goal.

你不只有一個目標。

For my friend, the challenge was balancing between work and family.

我的朋友面臨的挑戰是如何平衡工作和家庭。

Now, if you have not experienced the work-family conflict, you either don't have a job or that you forgot that you also have a family.

現在，如果你還沒有經歷過工作與家庭的衝突，要麼你沒有工作，要麼你忘記了自己也有家庭。

But it is wiser to think about these goals as balancing each other.

但更明智的做法是將這些目標視為相互平衡的目標。

When my friend realized that doing well at work makes her a better family member, she was more motivated and happier to do both.

當我的朋友意識到，做好工作能讓她成為更好的家庭成員時，她就更有動力、更快樂地做好這兩件事。

Think about your goals like dishes around the buffet table.

把你的目標想象成自助餐桌上的菜餚。

You can create the perfect combination.

你可以創造出完美的組合。

It is colorful, delicious, well-balanced.

它色彩斑斕、美味可口、營養均衡。

Maybe you exercise on the way to work.

也許你會在上班路上鍛鍊身體。

Maybe you listen to an audiobook while you do that.

也許你可以邊聽有聲讀物邊做這件事。

Other combinations don't work very well.

其他組合效果不佳。

They might feel like a waffle covered with pasta sauce.

他們可能會覺得自己像裹著意大利麵醬的華夫餅。

But if you try to study for the bar exam while talking to a friend and watching TV, this is destructive.

但是，如果你一邊和朋友哈拉，一邊看電視，一邊試圖複習律師資格考試，這就是一種破壞。

You need to find the right combination.

你需要找到正確的組合。

Some people might decide to pursue one goal at a time.

有些人可能會決定一次只追求一個目標。

This is unrealistic.

這是不現實的。

At least sometimes you can't wait for retirement to start a family.

至少有時你不能等到退休後再成家。

So look for the right balance and harmony.

是以，要尋求適當的平衡與和諧。

Some goals, let's call them temptations, should take less room on your plate.

有些目標，我們姑且稱之為誘惑，在你的盤子裡應該少佔一點空間。

However, instead of trying to push them out of mind, it might be wise to anticipate them in advance.

不過，與其想方設法把它們擠出腦海，不如提前預料到它們的到來。

When you anticipate all the alcohol that will be served here later today, you can better control your consumption.

當你預料到今天晚些時候這裡會供應各種酒類時，你就能更好地控制自己的酒量。

When I anticipate that my colleague is going to be upset, I can better control my emotion in a heated debate at work.

當我預料到同事會不高興時，我就能在工作中的激烈辯論中更好地控制自己的情緒。

When we anticipate temptations, we are less tempted when we get there.

當我們預見到誘惑時，當我們到達時就會減少誘惑。

In one study, when we reminded employees of all the times they will be tempted to take office supply for personal use, they were less likely to do that compared to those in the control group.

在一項研究中，當我們提醒員工在各種情況下都有可能將辦公用品據為己有時，與對照組的員工相比，他們將辦公用品據為己有的可能性降低了。

Anticipating temptations make you prepared and hence less tempted.

預測誘惑會讓你有所準備，從而減少誘惑。

All right, what about the person sitting next to you?

好吧，那坐在你旁邊的人呢？

Look at them for a second.

看他們一眼。

I will be waiting here.

我會在這裡等你。

How can that person help?

他能幫上什麼忙？

Your friends, your family, and other people that you love are critical for your motivation.

你的朋友、家人和其他你愛的人對你的動力至關重要。

They are your lighthouse, and you are also important for them.

他們是你的燈塔，你對他們也很重要。

Let me tell you a love story that resulted in four Nobel Prizes.

讓我給你們講一個愛情故事吧，這個故事產生了四個諾貝爾獎。

When Marie met Pierre Curie, she did not only meet the love of her life.

當瑪麗遇到皮埃爾-居里時，她遇到的不僅僅是她一生的摯愛。

She met the person who pushed her to excel in her work on the theory of radioactivity and who later insisted that she will be named on the joint Nobel Prize.

她遇到了那個推動她在放射性理論研究中取得卓越成就的人，也是他後來堅持要將她的名字列入諾貝爾聯合獎。

That was her first.

這是她的第一次。

The second Nobel Prize, she won by herself with no man by her side.

第二個諾貝爾獎是她一個人獲得的，身邊沒有一個男人。

The couple had two daughters, and they wanted them to excel.

這對夫婦有兩個女兒，他們希望她們能夠出類拔萃。

Their oldest, Irene, won a Nobel Prize with her husband, as was the tradition in the Curie family.

他們的長女艾琳與丈夫一起獲得了諾貝爾獎，這也是居里家族的傳統。

Their youngest, even by far the most artistic person in the Curie family, married someone who won the Nobel Prize and excelled in many other ways.

他們最小的孩子，甚至是居里家族中迄今為止最有藝術細胞的人，嫁給了一個獲得諾貝爾獎並在其他許多方面都出類拔萃的人。

The Curie family did not only teach us about radioactivity.

居里家族不僅讓我們瞭解了放射性。

They taught us the importance of feeling supported and supporting others in pursuing goals.

他們教會了我們感受支持和支持他人追求目標的重要性。

In your life, you work with other people.

在你的生活中，你與其他人共事。

Maybe together you take care of your pet.

也許你們會一起照顧寵物。

You work in the presence of other people.

你在其他人面前工作。

Maybe those are the people in your gym class or in your book lab.

也許這些人就是你體育課上或圖書實驗室裡的人。

You hold goals for others, they hold goals for you.

你為他人設定目標，他人也為你設定目標。

This might be a good time to say thank you to the person sitting next to you.

這也許是向坐在你旁邊的人說聲謝謝的好時機。

I will be waiting here.

我會在這裡等你。

Give them a pat on the shoulder.

拍拍他們的肩膀。

My friend came to me not only because I am a motivation scientist, but also because I'm her friend, and as such, I wanted her to be successful.

我的朋友來找我，不僅因為我是一名激勵學家，還因為我是她的朋友，是以我希望她能成功。

You may wonder what happened to her.

你可能想知道她發生了什麼事。

Well, she stayed at her job.

好吧，她留在了自己的工作崗位上。

Last time I saw her, her smile seemed bigger.

上次見到她時，她的笑容似乎更燦爛了。

She did not find her motivation.

她沒有找到自己的動力。

She learned how to motivate herself.

她學會了如何激勵自己。

And so, now America, you did not lose your motivation.

所以，現在的美國人，你們沒有失去動力。

Each of you is working hard, pursuing your dreams, balancing the different aspects of your life, and it is so important, especially in the world we live in today.

你們每個人都在努力工作，追求自己的夢想，平衡生活的方方面面，這一點非常重要，尤其是在我們生活的當今世界。

So, when you feel discouraged, when you feel unmotivated, remember, motivation is not about being strong, it is about being wise, and now we are all wiser. Thank you.

所以，當你感到氣餒，當你感到沒有動力的時候，請記住，動力不在於堅強，而在於智慧，現在我們都更有智慧了。 謝謝大家

Thank you.

謝謝。

Thank you.

謝謝。