I know it's painful.

我知道這很痛苦。

I know this doesn't feel good, but I'm focused on this.

我知道這感覺不好，但我專注於此。

I'm going to start to access the reward.

我要開始領取獎勵了。

When we focus only on the trophy, only on the grade, only on the win, you undermine that entire process.

如果我們只關注獎盃，只關注成績，只關注勝利，就會破壞整個過程。

The ability to access this pleasure from effort is without question the most powerful aspect of dopamine.

通過努力獲得這種快感的能力無疑是多巴胺最強大的一面。

And the beautiful thing is it's accessible to all of us.

最美妙的是，我們每個人都能接觸到它。

Hard work is hard.

艱苦的工作是艱苦的。

Generally, most people don't like working hard.

一般來說，大多數人都不喜歡辛苦工作。

Some people do, but most people work hard in order to achieve some end goal.

有些人是這樣，但大多數人都是為了實現某個最終目標而努力工作。

End goals are terrific and rewards are terrific, whether or not they are monetary, social, or any kind.

最終目標是了不起的，獎勵也是了不起的，無論獎勵是金錢的、社會的還是任何形式的。

However, working hard at something for sake of a reward that comes afterward can make the hard work much more challenging and make us much less likely to lean into hard work in the future.

然而，為了事後的獎勵而努力工作，會讓努力工作變得更具挑戰性，也會讓我們今後更不願意努力工作。

There's a classic experiment done actually at Stanford many years ago, in which children in nursery school and kindergarten drew pictures.

多年前，斯坦福大學做過一個經典實驗，讓託兒所和幼兒園的孩子們畫畫。

And they drew pictures because they liked to draw.

他們畫畫是因為他們喜歡畫畫。

The researchers took kids that liked to draw and they started giving them a reward for drawing.

研究人員讓喜歡畫畫的孩子們畫畫，並開始給他們獎勵。

The reward generally was a gold star or something that a young child would find rewarding.

獎勵一般是一顆金星或一些幼兒會覺得有意義的東西。

Then they stopped giving them the gold star.

然後，他們就不再給他們金星獎了。

And what they found is the children had a much lower tendency to draw on their own, no reward.

他們發現，孩子們自己畫畫的傾向要低得多，沒有獎勵。

Now, remember this was an activity that prior to receiving a reward, the children intrinsically enjoyed and selected to do.

現在，請記住，這是一項在獲得獎勵之前，孩子們從內心喜歡並選擇去做的活動。

No one was telling them to draw.

沒有人告訴他們要畫畫。

What this relates to is so-called intrinsic versus extrinsic reinforcement.

這就是所謂的內在強化與外在強化的關係。

When we receive rewards, even if we give ourselves rewards for something, we tend to associate less pleasure with the actual activity itself that evoked the reward.

當我們獲得獎勵時，即使我們自己給自己獎勵，我們也往往不會把快樂與喚起獎勵的實際活動本身聯繫起來。

If you get a peak in dopamine from a reward, it's going to lower your baseline.

如果你從獎勵中獲得了多巴胺峰值，它就會降低你的基線。

And the cognitive interpretation is that you didn't really do the activity because you enjoyed the activity, you did it for the reward.

而認知上的解釋是，你做這項活動並不是因為你喜歡這項活動，而是為了獎勵。

Now this is the antithesis of growth mindset.

這就是成長型思維模式的對立面。

My colleague at Stanford, Carol Dweck, as many of you know, has come up with this incredible theory and principle and actually goes beyond theory and principle called growth mindset, which is this striving to be better, to be in this mindset of I'm not there yet, but striving itself is the end goal.

我在斯坦福大學的同事卡羅爾-德韋克（Carol Dweck），你們很多人都知道，她提出了這個令人難以置信的理論和原則，實際上已經超越了理論和原則，被稱為成長型思維模式，也就是努力變得更好，抱著 "我還沒到那一步 "的心態，但努力本身就是最終目標。

And that of course delivers you to tremendous performance has been observed over and over and over again that people that have growth mindset end up performing very well because they're focused on the effort itself.

當然，這也會給你帶來巨大的績效，人們一次又一次地觀察到，擁有成長型思維模式的人最終會取得非常好的績效，因為他們專注於努力本身。

And all of us can cultivate growth mindset.

我們每個人都可以培養成長型思維。

The neural mechanism of cultivating growth mindset involves learning to access the rewards from effort and doing.

培養成長型思維的神經機制包括學會從努力和實踐中獲取回報。

And that's hard to do because you have to tell yourself, okay, this effort is great.

這很難做到，因為你必須告訴自己，好吧，這樣的努力很棒。

This effort is pleasureful, even though you might actually be in a state of physical pain from the exercise, or I can recall this from college, just feeling like I wanted to get up from my desk, but forcing myself to study, forcing myself and forcing myself.

這種努力是令人愉悅的，儘管你可能真的會因為運動而處於一種身體疼痛的狀態，或者我還能回憶起大學時的情形，就是感覺自己想從書桌前站起來，但又強迫自己去學習，強迫自己，強迫自己。

What you find over time is that you can evoke dopamine release from the friction and the challenge that you happen to be in.

隨著時間的推移，你會發現你可以從摩擦和挑戰中喚起多巴胺的釋放。

You completely eliminate the ability to generate those circuits and rewarding process of being able to reward friction while in effort, if you are focused only on the goal that comes at the end.

如果你只關注最後的目標，你就會完全喪失產生這些迴路的能力，以及在努力的過程中獎勵摩擦的能力。

So if you say, oh, I'm going to do this very hard thing and I'm going to push and push and push and push for that end goal that comes later, not only do you enjoy the process of what you're doing less, you actually make it more painful while you're engaging in it.

所以，如果你說，哦，我要做這件非常困難的事情，我要為了以後的最終目標而不斷地推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推啊推，你不僅不會享受到你所做事情的過程，反而會在你參與其中的時候讓它變得更加痛苦。

You make yourself less efficient at it because if you were able to access dopamine while in effort, dopamine has all these incredible properties of increasing the amount of energy in our body and in our mind, our ability to focus, but also you're undermining your ability to lean back into that activity the next time.

你會讓自己的效率降低，因為如果你在努力的時候能夠獲得多巴胺，多巴胺具有所有這些令人難以置信的特性，可以增加我們身體和頭腦中的能量，提高我們的專注力，但同時你也會削弱你下次重新投入這項活動的能力。

And the next time you need twice as much coffee and three times as much loud music and four times as much energy drink and the social connection just to get out the door in order to do the run or to study.

下一次，你需要兩倍的咖啡、三倍的大音量音樂、四倍的能量飲料和社交關係，才能出門跑步或學習。

So what's more beneficial is to attach the feeling of friction and effort to an internally generated reward system.

是以，更有益的做法是將摩擦和努力的感覺附加到內部產生的獎勵系統上。

You're not just pursuing the things that are innately pleasurable.

你不只是在追求天生快樂的事情。

So you can tell yourself the effort part is the good part.

所以，你可以告訴自己，努力的部分就是好的部分。

I know it's painful.

我知道這很痛苦。

I know this doesn't feel good, but I'm focused on this.

我知道這感覺不好，但我專注於此。

I'm going to start to access the reward.

我要開始領取獎勵了。

You will find the rewards, meaning the dopamine release inside of effort if you repeat this over and over again.

如果你反覆這樣做，你就會發現回報，也就是努力後內心多巴胺的釋放。

And what's beautiful about it is that it starts to become reflexive for all types of effort.

它的美妙之處在於，它開始成為各種努力的條件反射。

When we focus only on the trophy, only on the grade, only on the win as the reward, you undermine that entire process.

當我們只關注獎盃，只關注成績，只把勝利作為獎勵時，就會破壞整個過程。

So how do you do this?

那麼，如何做到這一點呢？

You do this in those moments of the most intense friction, you tell yourself, this is very painful.

在摩擦最激烈的時刻，你會這樣做，告訴自己，這非常痛苦。

And because it's painful, it will evoke an increase in dopamine release later, meaning it will increase my baseline in dopamine.

而且因為它是痛苦的，所以稍後會喚起多巴胺釋放的增加，這意味著它會提高我的多巴胺基線。

But you also have to tell yourself that in that moment, you are doing it by choice and you're doing it because you love it.

但你也要告訴自己，在那一刻，你是自願的，你這樣做是因為你熱愛它。

And I know that sounds like lying to yourself.

我知道這聽起來像是在自欺欺人。

And in some ways it is lying to yourself, but it's lying to yourself in the context of a truth, which is that you want it to feel better.

在某種程度上，這是對自己說謊，但這是在真相的背景下對自己說謊，那就是你想讓自己感覺好一些。

You want it to feel even pleasureful.

你甚至想讓它感到愉悅。

Now, this is very far and away different from thinking about the reward that comes at the end, the hot fudge sundae after you cross the finish line.

現在，這與思考最後的獎勵，即衝過終點線後的熱軟糖聖代大相徑庭。

And you can replace hot fudge sundae with whatever reward happens to be appealing to you.

你可以用任何對你有吸引力的獎勵來代替熱軟糖聖代。

We revere people who are capable of doing what I'm describing.

我們崇敬那些能夠做到我所說的事情的人。

David Goggins comes to mind as a really good example.

大衛-戈金斯（David Goggins）就是一個很好的例子。

Many of you are probably familiar with David Goggins, former Navy SEAL, who essentially has made a post-military career out of explaining and sharing his process of turning the effort into the reward.

很多人可能都熟悉前海豹突擊隊隊員大衛-戈金斯（David Goggins），他在退役後的職業生涯中一直致力於解釋和分享他將努力轉化為回報的過程。

The ability to access this pleasure from effort is without question, the most powerful aspect of dopamine and our biology of dopamine.

毫無疑問，從努力中獲取這種快感的能力是多巴胺和多巴胺生物學最強大的方面。

And the beautiful thing is it's accessible to all of us.

最美妙的是，我們每個人都能接觸到它。

But just to highlight the things that can interfere with and prevent you from getting dopamine release from effort itself, don't spike dopamine prior to engaging in effort.

但要強調的是，努力本身會干擾和阻止多巴胺的釋放，是以在努力之前不要激增多巴胺。

And don't spike dopamine after engaging in effort.

努力工作後，不要讓多巴胺激增。

Learn to spike your dopamine from effort itself.

學會從努力本身來刺激你的多巴胺。