Welcome back to my channel.

歡迎回到我的頻道。

I hope you're having a lovely day today, and I hope it gets even better from watching this video.

希望你們今天過得愉快，也希望看了這段視頻後，你們的心情會更好。

Today, I'm so excited about this video because I'm going to be doing this challenge also.

今天，我對這段視頻感到非常興奮，因為我也要參加這項挑戰。

And I'm just like so inspired and motivated and pumped.

我很受鼓舞，很有動力，也很振奮。

So the challenge is a one month long kind of self-isolation period where we're going to be hyper focused and fixated on our dream life, on our goals.

是以，這次挑戰是為期一個月的自我封閉期，在這段時間裡，我們將高度集中注意力，專注於我們的夢想生活和目標。

So you can come out of this month feeling like transformed and like, oh my God, I got this.

這樣，你就能從這個月中脫胎換骨，感覺就像，天哪，我成功了。

I can like make things happen for myself.

我喜歡為自己創造條件。

And that just feels so empowering and amazing.

這讓人感覺充滿力量，令人驚歎。

And it gives you confidence, like it's just the best feeling ever.

它給了你自信，就像這是最棒的感覺。

I thought this would be a great time to do it, because if you start tomorrow, you basically almost have a month, a little bit less until the holidays.

我想這是一個很好的時機，因為如果你從明天開始，基本上就有一個月的時間了，離假期還有一點時間。

So you can really focus on yourself and feel amazing and accomplished and confident and powerful.

這樣，你就能真正專注於自己，感覺自己了不起、有成就、有自信、有力量。

And then you can walk into the new year feeling like you got this.

然後，你就可以帶著 "你能行 "的感覺走進新的一年。

So, yeah, I've got 10 tips and tricks to kind of have this amazing transformational month.

所以，是的，我有 10 個技巧和竅門，讓你在這個月有驚人的轉變。

Of course, self-isolation sounds very extreme.

當然，自我封閉聽起來非常極端。

And I don't mean you're going to be locked in your room by yourself 24-7 for a month.

我並不是說你要把自己一個人關在房間裡，24 小時不出門，一關就是一個月。

No, we want a little bit of a balance.

不，我們想要一點平衡。

But because you are going to be focusing on yourself so much and that will be a month of you and your goals, you, of course, have to make some sacrifices.

但是，由於你將如此關注自己，這將是你和你的目標的一個月，你當然必須做出一些犧牲。

Like, that's just how it goes.

就像，事情就是這樣。

You can't put your focus everywhere.

你不能把注意力放在任何地方。

So this is really a time where you're going to take a few of those things and people that don't encourage you and help you a little bit on a backburner.

所以，這時候你要把一些不鼓勵你、不幫助你的事情和人放在一邊。

OK, and you're going to focus on you and feeling amazing.

好了，你要把注意力集中在自己身上，讓自己感覺棒極了。

And of course, we'll cover all about how to do this.

當然，我們也會介紹如何做到這一點。

Don't you worry.

別擔心

Before we get into the video, though, if you're new here.

不過，在開始看視頻之前，如果你是新來的，請先聽我說幾句。

Hi, I'm Nika.

你好，我是妮卡。

Welcome to my channel.

歡迎來到我的頻道。

I'm so happy you're here.

我很高興你能來。

I make videos all about self-development and I give you like actionable to-do list type tips to transform your life and just feel amazing and productive and successful and happy and just in love with life.

我製作的視頻都是關於自我發展的，我會給你一些可操作的 "待辦事項清單 "式的建議，讓你改變生活，感覺自己了不起、富有成效、成功、快樂，並且愛上生活。

So if that sounds like your cup of tea, please subscribe, stick around.

如果這聽起來像你喜歡的那杯茶，請訂閱並繼續關注。

I've got so many more videos planned.

我還計劃製作更多視頻。

And if you want to, of course, you can check out my social media for more of like my personal life and we can keep these chats going.

當然，如果你願意，也可以關注我的社交媒體，瞭解更多我的個人生活，我們可以繼續哈拉。

OK, OK.

好的，好的

I need to stop doing that.

我不能再這麼做了。

OK, let's get into these tips.

好了，讓我們來看看這些技巧吧。

I'm so excited.

我太激動了

Step number one, you're going to pick a focus for this month.

第一步，你要選定本月的重點。

So this means one goal or one area of your life because if you choose too many things to focus on your focus, your energy is to distribute it.

是以，這意味著一個目標或你生活中的一個領域，因為如果你選擇了太多的事情來關注你的焦點，你的精力就會分散。

And what you want after this month is to feel like, oh, my God, I did that.

這個月之後，你想要的感覺是，哦，天哪，我做到了。

I finally started exercising or I finally cracked how to eat healthier and make amazing recipes or I've cracked my finances.

我終於開始鍛鍊身體了，或者我終於破解了如何吃得更健康，如何做出令人驚奇的食譜，或者我破解了我的財務問題。

I started saving.

我開始存錢。

I created a budget, you know, one lane just so your full energy or as much of your energy that's available in your life can go into that so that at the end of this month, you're like, I did that.

我創建了一個預算，你知道，只有一條車道，這樣你的全部精力或你生命中可用的全部精力都可以投入其中，這樣到了這個月底，你就會覺得，我做到了。

I transformed myself in this way and I will never be the same because of it.

我用這種方式改變了自己，是以我永遠不會再是原來的我了。

And I showed myself that I can do it.

我向自己證明，我可以做到。

As I've been talking, you might already know straight away, like this is what I want to focus on.

當我一直在說的時候，你可能已經直接知道了，比如這就是我想重點說的。

If not, ask yourself, what's one change that I can realistically make in a month that would be the most meaningful to me?

如果沒有，那就問問自己，我在一個月內能夠切實做出的、對我來說最有意義的改變是什麼？

And then just to make it very concrete and like, yes, this is what I want to focus on.

然後把它具體化，就像 "是的，這就是我要關注的"。

Ask yourself, why is it meaningful to you?

問問自己，為什麼它對你有意義？

And how will it make me feel if I imagine myself at the end of this month having achieved this goal?

如果我想象自己在本月底實現了這一目標，會有什麼感覺？

So how will you feel?

你會有什麼感覺？

Just write all this down.

把這些都寫下來。

If you're a super visual person, create a vision board for this month.

如果你是一個超級視覺化的人，那就為本月創建一個願景板。

Step number two, don't share your goals with other people.

第二步，不要與他人分享你的目標。

The reason why this is important is that when you reveal your goal to someone and they acknowledge it, it tricks your mind into feeling like you've already accomplished it.

之所以說這一點很重要，是因為當你向別人透露你的目標並得到他們的認可時，就會欺騙你的大腦，讓你覺得自己已經完成了目標。

You get that kick as if you've already done it.

你會覺得自己已經做到了。

And that might be satisfying to you.

這可能會讓你感到滿意。

And then you don't really feel the need to do it anymore or you lose a little bit of that motivation.

然後，你就不再覺得有必要去做了，或者失去了一點動力。

So just keep those goals to yourself.

所以，這些目標還是留給自己吧。

Obviously, if you live with a partner or if you're really, really close to your best friend and you see each other all the time, of course, you can tell them just be mindful of this.

當然，如果你和伴侶住在一起，或者你和你最好的朋友非常非常親密，你們經常見面，你當然可以告訴他們注意這一點。

And also imagine how amazing it will feel if you share what you've done after the month, if you see a friend that you haven't seen in a little bit and they ask you how you're doing and you're like, oh, my God, I just did this one month and I accomplished this, this and this.

另外，想象一下，如果你在一個月後分享你所做的事情，如果你見到一個很久沒見的朋友，他們問你過得怎麼樣，你會說，哦，天哪，我剛做了一個月，我完成了這個、這個和這個，這種感覺會有多奇妙。

Like, that feels so much more amazing because it's backed up by you already have done it.

因為你已經做到了，所以感覺更神奇。

And that just feels incredible.

這感覺真是難以置信。

Alrighty, step number two, we're going to remove distraction.

好了，第二步，我們要消除干擾。

So this is where like the isolation period really comes in.

這就是隔離期的真正意義所在。

First, you're going to write down a list of things that distract you, like your usual vices that you use to distract yourself, to not do the things you should be doing.

首先，你要寫下一系列讓你分心的事情，比如你平時用來分散注意力的惡習，讓你不去做你應該做的事情。

For example, you might like use TikTok a lot to distract yourself and procrastinate.

例如，你可能會經常使用 TikTok 來分散注意力和拖延時間。

So you can write that down and then write a second list of people that don't make you feel very good.

所以，你可以把這些寫下來，然後再寫一份讓你感覺不好的人的名單。

OK, because this is a time for you to focus on yourself and your goals.

好吧，因為現在是你關注自己和目標的時候了。

So it's totally fine.

所以完全沒問題。

And you have the excuse, a very good one, to kind of put those people on the back burner just a little bit.

你有一個很好的藉口，可以把這些人放在次要位置上。

OK, you don't need to be rude about it.

好吧，你不必這麼粗魯。

You don't need to create fights in your life or any kind of distress.

你不需要在生活中製造爭吵或任何苦惱。

That's not the point.

這不是重點。

But you can just write down a list of who those people are.

但你可以寫下這些人的名單。

Maybe they just don't make you feel that great about yourself.

也許他們只是讓你覺得自己沒那麼偉大。

Maybe they're not very supportive.

也許他們不是很支持。

Maybe they just drain you, whatever it might be.

也許他們只是榨乾了你，不管是什麼原因。

And then, of course, it's your job to kind of limit the time you spend with them.

當然，你的工作就是限制和他們在一起的時間。

So if that means telling them like, hey, I'm doing this challenge where for a month I'm hyper fixated on myself, just so you know, I'm not like trying to ignore you, but that's where my focus will be.

所以，如果這意味著告訴他們，嘿，我正在做這個挑戰，在一個月內，我將過度專注於自己，只是讓你知道，我並不是想忽視你，但這就是我的重點所在。

So I hope you can understand.

所以我希望你們能理解。

And I can't wait to catch up when I'm done or something along those lines.

我迫不及待地想等我做完了再追上去，或者類似這樣的事情。

Or like you can call me if, you know, anything happens and I will be there.

或者，你可以給我打電話，如果，你知道，發生任何事情，我會在那裡。

But I just really need to focus on this.

但我真的需要集中精力。

If this makes you feel like scared and like uncomfortable or guilty, I'll have my boundaries video down below because I talked all about this and I really had to learn this.

如果這讓你覺得害怕、不舒服或有負罪感，我下面會有我的界限視頻，因為我講了所有這些，我真的必須學會這些。

So those are the tips that helped me.

這些就是對我有幫助的祕訣。

So again, I'll link them down below.

是以，我將再次把它們鏈接到下面。

We're again just trying to create an amazing month for you to focus on yourself without feeling guilty and to maybe for the first time put yourself first.

我們還是那句話，努力創造一個美好的月份，讓你關注自己，而不感到內疚，也許這是你第一次把自己放在第一位。

And it's only a month.

而且只有一個月。

Your life is not going to implode if you're scared of this.

如果你害怕這個，你的生活就不會崩潰。

And you might as well test it out.

你不妨試一試。

And you'll see after a month if you enjoy that or not.

一個月後，你就會知道自己是否喜歡了。

OK, it might feel like a waste of time to write these lists, but it's really going to help you when you're like going through the motions of this month and you're like, oh, I'm using this as a distraction.

好吧，寫這些清單可能會讓人覺得浪費時間，但當你在這個月裡按部就班地工作時，你會覺得，哦，我在用這個來分散注意力，它真的會幫到你。

What can I do to kind of limit myself using TikTok, for example, or whatever your vices are?

例如，我怎樣才能限制自己使用 TikTok 或其他任何你的惡習？

The next list you're going to write is your energy drainers and then your energy accelerators.

你要寫的下一個清單是你的能量消耗清單，然後是你的能量加速清單。

So drainers are obviously things that drain your energy.

是以，消耗者顯然是指那些消耗你能量的東西。

Different things, different habits you do, people, anything you can think of.

不同的事情、不同的習慣、不同的人、你能想到的任何事情。

And then energy accelerators are things that, for example, after doing it or after spending time with them, you just feel like you've got even more energy.

而能量加速器則是指，例如，在做完這些事情或與它們共處一段時間後，你會感覺自己精力更加充沛。

Like it's really just made you feel alive or passionate or excited or happy or even peaceful.

就像它真的讓你感覺到了活力、激情、興奮、快樂甚至平靜。

You know, it just makes you feel good.

你知道，這隻會讓你感覺良好。

And these lists are just amazing to have in general and to keep adding to them.

這些清單非常了不起，可以不斷補充。

But it's especially going to help you this month to kind of limit when you're planning your days.

不過，這對你本月的工作特別有幫助，可以讓你在規劃自己的日子時有所限制。

OK, how can I limit my energy drainers?

好吧，我該如何限制我的能量消耗呢？

Or when you're planning your day and you feel like you just need just to feel great because you've been feeling a little sluggish.

或者，當你在計劃一天的生活時，你覺得自己需要的只是感覺好一點，因為你一直感覺有點疲憊。

Pack your day with things that make you feel better.

每天都要做讓自己感覺更好的事情。

With those energy accelerators, it's just an amazing, like really simple exercise that can really help you with just feeling better and managing your time in a way that's like self-loving and self-caring.

有了這些能量加速器，它就是一個神奇的、非常簡單的練習，真的可以幫助你感覺更好，並以一種自愛和自理的方式管理你的時間。

And that will also make you more productive.

這也會提高你的工作效率。

The last part of this step, you're going to, again, take your journal and ask yourself, when do I get distracted?

這一步的最後一部分，你要再次寫日記，問自己，我什麼時候會分心？

Again, you can list things.

同樣，你也可以列舉一些事情。

And then if I'm being honest with myself, what do I feel right before I cave into distraction?

然後，如果我對自己誠實的話，我在分心之前有什麼感覺？

I, for example, realized for myself, if I feel overwhelmed, I start to procrastinate and distract myself.

例如，我自己就意識到，如果我感到力不從心，就會開始拖延時間，分散注意力。

I don't do well with feeling overwhelmed.

我不喜歡不知所措的感覺。

I really don't.

我真的不知道。

So for me, it's like, OK, how can I limit feeling overwhelmed?

是以，對我來說，就像 "好吧，我怎樣才能減少不知所措的感覺？

How can I prevent that from happening so that I don't get overwhelmed and therefore don't distract myself and start procrastinating?

我怎樣才能避免這種情況的發生，從而不至於不知所措，進而分散注意力，開始拖延？

You know, so when you get that answer of what you feel right before, that is a feeling you're trying to escape by distracting yourself.

你知道，當你得到你之前的感覺的答案時，那是一種你試圖通過分散注意力來逃避的感覺。

It's just good to bring that to the conscious, to be aware of it.

讓人們意識到這一點，意識到這一點是件好事。

And so you can deal with it in a healthier way.

這樣，你就能以更健康的方式處理它。

And I really feel like an awareness of a problem is a problem half solved.

我真的覺得，意識到問題就等於問題解決了一半。

So it's just a great step to take.

是以，這只是邁出的一大步。

We're just kind of setting ourselves up for success, you know, so it's easier and more efficient.

我們只是在為自己的成功做準備，你知道，這樣會更容易、更高效。

Step number four, find mentors, therapists, personal trainers, nutritionists, whatever your lane is, find people that are going to help you.

第四步，找到導師、治療師、私人教練、營養師，無論你的方向是什麼，都要找到能幫助你的人。

Let's take exercise, for example, if you can afford it and if you can commit to it, finding a personal trainer or finding classes where you really love the person who runs the class and they really motivate you and they make you want to keep going.

就拿鍛鍊來說吧，如果你能負擔得起，如果你能堅持下去，你可以找一個私人教練，或者找一些你非常喜歡的課程，他們會真正激勵你，讓你想堅持下去。

If you can't afford that, surround yourself online with those kinds of people.

如果你負擔不起，那就在網上多和這樣的人交往。

You can follow people like that on Instagram, on TikTok, on YouTube.

你可以在 Instagram、TikTok 和 YouTube 上關注這樣的人。

You can listen to podcasts.

您可以收聽播客。

You just want to surround yourself and make this your whole world for a month.

你只想把自己包圍起來，讓這裡成為你一個月的全部世界。

As much as you can.

越多越好。

Obviously, we all have responsibilities and things to do, but you really want to commit yourself to this lane and surround yourself with it.

顯然，我們都有責任和事情要做，但你真的想投入到這條小巷中，並將自己包圍在其中。

And that's going to help you to, first of all, learn more because, of course, you're not going to know everything when you get started.

首先，這將有助於你學習更多知識，因為當然，你在開始學習時不可能什麼都知道。

And then it's also going to help you to feel motivated, passionate and inspired to keep going.

然後，它還會讓你感到有動力、有激情，並激勵你繼續前進。

A lot of us are very impressionable and want to be a part of something.

我們中的很多人都很容易受影響，希望成為某些事情的一部分。

So if the people around you are exercising all the time or just living a healthy lifestyle, it usually influences you to do the same.

是以，如果你周圍的人一直在鍛鍊或過著健康的生活方式，通常會影響你也這樣做。

And if you don't have that in real life, create it online.

如果現實生活中沒有，那就在網上創造。

You can curate what you see and just take advantage of that.

你可以策劃你所看到的，並加以利用。

Step number five, be organized with your time.

第五步，合理安排時間。

So what that means is you're going to take this lane and you're like overall big goal that's achievable in this month.

所以，這意味著你要走這條路，你就像在這個月裡可以實現的總體大目標。

So you want to break it down into smaller steps and then break those down into smaller steps until you come to a daily task.

是以，你要把它分解成更小的步驟，然後再把這些步驟分解成更小的步驟，直到完成一項日常任務。

So I like to break down my monthly goal into weekly goals and then my weekly goals into daily tasks.

是以，我喜歡把月目標分解成周目標，再把周目標分解成日任務。

So plan your day the night before and make sure that you include tasks of this lane or this goal that you're trying to focus on into your daily routine.

是以，請在前一天晚上計劃好您的一天，並確保在您的日常工作中包含這條路線上的任務或您想要關注的目標。

So maybe that's I'm going to try this new workout class today.

所以，也許這就是我今天要嘗試這個新健身班的原因。

And then I'm going to learn more by listening to a podcast about recovery, how to recover after a workout, for example.

然後，我會通過收聽有關恢復的播客瞭解更多，比如鍛鍊後如何恢復。

So that just helps you to focus on the next step instead of the whole staircase, you know, because that can feel very overwhelming.

是以，這可以幫助你專注於下一步，而不是整個樓梯，你知道，因為那會讓你感覺非常難以承受。

And again, if you're someone like me, when you feel overwhelmed, you kind of want to quit.

再說一遍，如果你像我一樣，當你感到力不從心時，你就會想放棄。

Then you know that this is even more important to you.

那麼你就會知道，這對你來說更加重要。

So break down those goals into weekly goals and then daily tasks.

是以，要把這些目標分解成每週目標和每日任務。

Step number six is actually a question that you can ask yourself all the time if you want to.

第六步其實是一個問題，如果你願意，可以一直問自己。

You can ask yourself this when you're planning your days or breaking down your goals into smaller tasks or when you're choosing what to prioritize in the day, for example.

例如，當你計劃自己的一天，或將目標分解成更小的任務，或選擇一天中的優先事項時，你可以這樣問自己。

So the question is, what is the highest and best use of my time right now?

那麼問題來了，什麼才是我現在時間的最高和最佳用途？

So the first thing that pops up is usually the right answer.

是以，最先出現的通常就是正確答案。

And then you need to go ahead and do it.

然後你就需要去做。

So you need to honor what your psyche has just answered.

是以，你需要尊重你的心理剛剛做出的回答。

OK, so again, this can just help you along this month and prioritize your tasks better.

好了，再說一遍，這只是幫助你在本月更好地安排任務的輕重緩急。

And it also helps you to feel good while doing it because you're kind of you're choosing what you want to do, right?

這樣做還能讓你感覺良好，因為你在選擇自己想做的事，對嗎？

All righty.

好的

Step number seven.

第七步

We're going to create a daily routine and stick to it.

我們要制定並堅持每天的作息時間。

That's super simple, but it's just going to help you to stay motivated and stay feeling good.

這超級簡單，但卻能幫助你保持動力，保持良好的心情。

Because again, when we feel good, we want to do things for ourselves.

因為同樣，當我們感覺良好時，我們就會想為自己做些事情。

We want to be productive.

我們希望有所作為。

We just want to live our best lives.

我們只想過最好的生活。

So step one, when you wake up, say to yourself, today is going to be a great day.

所以第一步，當你醒來時，對自己說，今天將是美好的一天。

And then get your journal or your notes app and ask yourself, why is today going to be a great day?

然後拿出你的日記或筆記應用程序，問問自己，為什麼今天會是美好的一天？

And then when you answer that, you have kind of like a plan for your day or maybe what you want to focus on your intention.