So in this video, I want to share with you guys the three ridiculously straightforward steps that I took to set up my dopamine diary, so that you too can stop relying on discipline to stick with your Do you ever wonder why some people are able to stick with every single healthy habit they set, whilst people like you and me struggle with even the most basic things?

是以，在本視頻中，我想與你們分享我建立多巴胺日記的三個簡單到令人髮指的步驟，這樣你們也可以不再依賴紀律來堅持自己的習慣了。 你有沒有想過，為什麼有些人能夠堅持養成每一個健康的習慣，而像你我這樣的人卻連最基本的事情都難以堅持呢？

And this really got to me because I sort of fell off my health and fitness journey a few months ago, I stopped going to the gym as much, my diet kind of suffered, and I got a little bit upset that I couldn't stick with this habit.

這讓我很感動，因為幾個月前，我在健康和健身的道路上迷失了方向，我不再經常去健身房，我的飲食也受到了影響，我對自己不能堅持這個習慣感到有些沮喪。

So because I was feeling like I was stuck in this rut, I read, or rather listened to the audiobook of Atomic Habits by James Clear, and I figured out that there's just three simple things that you need to do to make a habit stick.

因為我覺得自己陷入了困境，所以我讀了詹姆斯-克利的《原子習慣》，或者說聽了他的有聲書，我發現要想讓一個習慣堅持下去，只需要做三件簡單的事情。

And the first thing was really obvious, but it's something I never even thought about, because we kind of know what we need to do right?

第一件事非常明顯，但我卻從未想過，因為我們知道該怎麼做，對嗎？

If we want to lose weight and get on that health journey, we know that we need to improve our diet and start exercising more, but all too often things just come up in life, whether that's answering emails, seeing an old friend, you know it could literally be anything that distracts us from these habits, and we do actually forget what we need to do.

如果我們想減肥，想走上健康之路，我們知道我們需要改善飲食，開始更多的鍛鍊，但生活中經常會遇到一些事情，不管是回覆郵件，還是見老朋友，你知道這可能是任何讓我們從這些習慣中分心的事情，而我們確實忘記了我們需要做的事情。

So pretty quickly I realized that I needed a visual way to remind myself of all of the habits that I wanted to do, and that's why James Clear talks about the idea of a habit tracker.

所以很快我就意識到，我需要一種可視化的方式來提醒自己要養成的所有習慣，這就是詹姆斯-克利談到習慣追蹤器的原因。

But I'll be honest with you guys, I feel like that name is a little bit boring, so that's where I kind of designed a similar system with a few key differences, hence the name Dopamine Diary.

但老實跟你們說，我覺得這個名字有點無聊，所以我設計了一個類似的系統，但又有一些關鍵的不同之處，這就是多巴胺日記這個名字的由來。

The best thing with this Dopamine Diary is, because they're in this kind of physical A6 notebook, I can just put it in my pocket and kind of take it out whenever I feel like it, wherever I am in the world, wherever I am, whatever I'm doing.

這本《多巴胺日記》最棒的地方在於，它是一本A6的實體筆記本，我可以把它放在口袋裡，無論我在世界的哪個角落，無論我在哪裡，無論我在做什麼，只要我想，就可以把它拿出來。

The next step to this Dopamine Diary is something that can influence not only your habits, but pretty much anything that you want to stick to in your life, and it's all to do with this kind of magical substance we all know about called dopamine.

多巴胺日記的下一步不僅能影響你的生活習慣，還能影響你生活中想要堅持的幾乎所有事情，而這一切都與我們都知道的一種叫做多巴胺的神奇物質有關。

And the thing is, even if you're a beginner in this whole kind of productivity space, you know, if you've got a job, maybe you're a student, you know that it's really important to use a to-do list.

問題是，即使你是生產力領域的初學者，你知道，如果你有一份工作，也許你是一名學生，你也知道使用待辦事項清單真的很重要。

And I'm the exact same, but you probably wonder why it's actually so effective, even though it's really, really simple.

我也是一樣，但你可能想知道為什麼它如此有效，儘管它真的非常非常簡單。

And the whole idea is that when we tick off something on our to-do list, it gives us this little spike in dopamine, and it makes us feel good, right?

整個想法是，當我們在待辦事項清單上打勾時，多巴胺就會飆升，讓我們感覺良好，對嗎？

It's that kind of feel-good chemical.

這是一種讓人感覺良好的化學物質。

Because we've done something hard, our brain's rewarding us with, like, acknowledging that we've done that thing.

因為我們做了一件困難的事，我們的大腦就會獎勵我們，比如，承認我們做了這件事。

So in the Dopamine Diary, we have a really similar system.

是以，在多巴胺日記中，我們有一個非常相似的系統。

And basically, every time I do one of these habits, I will just tick off that I've done it.

基本上，每當我養成其中一個習慣，我就會在 "我已經做到了 "上打勾。

And it works in the same way as the to-do list, right?

它和待辦事項清單的作用是一樣的，對嗎？

So it will just give me that boost in dopamine and make me feel good and make me want to go on to the next habit.

是以，它只會讓我的多巴胺增加，讓我感覺良好，讓我想繼續養成下一個習慣。

But this next has been the most revolutionary part of the Dopamine Diary for me.

但對我來說，接下來這部分才是《多巴胺日記》最具革命性的部分。

And because of it, I can practically guarantee that this is going to work for you, even if you're lazy.

正因為如此，我幾乎可以保證，即使你很懶，這個方法也會對你有用。

I'm sure that you, too, must know somebody in your life that is just obsessed with video games.

我相信，你的生活中一定也有對電子遊戲著迷的人。

And for whatever reason, they seem even more obsessed with kind of leveling up their character in this fictional world than focusing on themselves in real life.

不管出於什麼原因，他們似乎更痴迷於在這個虛構的世界裡提升自己的角色，而不是關注現實生活中的自己。

And whilst that seems really counterintuitive, there is a ridiculously kind of simple, if not a little bit deceptive way that these video games kind of hack all of our attention and make us want to feel progress towards completing goals, completing tasks, then leveling up our character.

雖然這似乎有悖於直覺，但這些電子遊戲卻以一種簡單得令人髮指的方式，甚至有點欺騙性地吸引著我們的注意力，讓我們希望在完成目標、完成任務、然後提升角色等級的過程中感受到進步。

And when we apply this same principle to something that's actually important, you know, building habits, building worthwhile habits in our real life, well, that's going to make things a lot easier for you.

而當我們把這一原則應用到實際重要的事情上時，你知道，在我們的現實生活中培養習慣，培養有價值的習慣，那麼，這將使你的事情變得更加容易。

So what is this?

這是什麼？

Well, the thing with video games is that most of them have a sort of tracker that gives you a sense of your progress over time.

電子遊戲的特點是，大多數遊戲都有一種跟蹤器，能讓你感覺到自己的進步。

And the way that you can actually apply this to your Dopamine Diary is by creating a new one every week.

而將這一方法應用到多巴胺日記中的方法就是每週寫一篇新日記。

So now you know why the Dopamine Diary is guaranteed to work for you and enable you to finally stick to your habits.

現在你知道為什麼多巴胺日記能保證對你有效，並讓你最終堅持自己的習慣了吧。

But, and there's a big caveat, because this is all in theory.

但是，有一個很大的注意事項，因為這都是理論上的。

Because in reality, I can almost guarantee that you're going to make one of these three mistakes when setting the system up.

因為在現實中，我幾乎可以保證你在設置系統時會犯這三個錯誤中的一個。

So let me tell you what they are so you know how to avoid them and also how to actually stick with all of your habits.

所以，讓我告訴你它們是什麼，這樣你就知道如何避免它們，以及如何真正堅持你的所有習慣。

This first mistake is something that is absolutely crucial you avoid, because if you don't, you won't even be able to get started with the Dopamine Diary.

這第一個錯誤絕對要避免，因為如果不避免，你甚至無法開始多巴胺日記。

So if you're anything like me, you might use something like Notion to manage all of your life, but there's a huge problem with this.

是以，如果你和我一樣，可能會使用 Notion 這樣的軟件來管理自己的全部生活，但這樣做有一個很大的問題。

And I've experienced this myself too, because oftentimes we can spend so long planning and designing these really pretty kind of productivity systems without actually doing the tasks that contribute towards actually being productive.

我自己也有過這樣的經歷，因為很多時候，我們會花很長時間來規劃和設計這些非常漂亮的生產力系統，卻沒有真正去做那些有助於提高生產力的工作。

And the same is true with the Dopamine Diary.

多巴胺日記》也是如此。

And the thing is, it doesn't need to look super pretty, but the crucial thing you need to do is list the habits in the order from when you wake up to when you go to bed.

問題是，它不需要看起來超級漂亮，但最關鍵的是，你需要按照從起床到睡覺的順序列出這些習慣。

And this is just going to make it really easy to know exactly what you need to do from the moment you start the day to the moment you end the day.

這樣一來，從開始一天的工作到結束一天的工作，你都能非常輕鬆地知道自己需要做什麼。

The next mistake that you have to avoid if you want to make sure that the Dopamine Diary works for you is all to do with this little bit at the bottom of my notebook.

如果你想確保《多巴胺日記》對你有用，你必須避免的下一個錯誤就是我筆記本底部的這一點。

And you'll see here that at the bottom of my Dopamine Diary, I give each of my days of the week a score out of 11.

你會看到，在我的 "多巴胺日記 "底部，我給一週中的每一天都打了滿分 11 分。

And this is one of my favorite parts of the system, because that means whenever I take my Dopamine Diary out, I can just get a really, really quick idea of how my week is going and crucially how my days were going in terms of sticking on top of my habits.

這是我最喜歡的系統部分之一，因為這意味著每當我拿出《多巴胺日記》時，我就能非常非常快速地瞭解到我這一週的情況，更重要的是我這幾天在堅持養成習慣方面的情況。

And the reason why this scoring system works so well in the Dopamine Diary is because we can then potentially look at changing our habits depending on how we're keeping up with them throughout the week.

多巴胺日記》中的這一評分系統之所以如此有效，是因為我們可以根據一週內的堅持情況來改變我們的習慣。

The next mistake that you have to avoid when setting up your Dopamine Diary is something that I touched on a little bit earlier, and it's what James Clear calls the two-minute rule.

在設置多巴胺日記時，你必須避免的下一個錯誤是我之前提到過的，也就是詹姆斯-克利所說的 "兩分鐘法則"。

And this is going to make it basically impossible for you not to stick with any habit that you set for yourself.

這樣一來，你就基本上不可能不堅持為自己設定的任何習慣。

If you remember what I said earlier, instead of putting on my Dopamine Diary the habit of going to the gym, I put on my workout clothes.

如果你還記得我之前說過的話，我沒有穿上多巴胺日記的習慣去健身房，而是穿上了運動服。

Why do you think that is?

你認為這是為什麼？

The reason why is pretty straightforward, because I think we're all fundamentally quite lazy people.

原因很簡單，因為我認為從根本上說，我們都是相當懶惰的人。

So we need a that makes things ridiculously easy to get started, because if you're anything like me, you know that you only start to feel motivated when you're actually doing the action.

是以，我們需要一個能讓人輕鬆上手的工具，因為如果你和我一樣，你就會知道，只有當你真正開始行動時，你才會有動力。

It's that first bit that feels so hard to start with.

一開始就感覺很難。

And the two-minute rule basically says that you want to break up your habit into the smallest thing possible.

兩分鐘法則基本上是說，你要把你的習慣分解成儘可能小的事情。

So for example, here with me, I want to go to the gym.

比如，我想去健身房。

That's the habit.

這就是習慣。

But what's something I can do in two minutes that will contribute towards that?

但我能在兩分鐘內做什麼事情來實現這一目標呢？

And that's putting on my workout clothes.

那就是穿上我的運動服。

And it's the exact same with any habit you might have.

任何習慣都是如此。

By this point, you might be wondering how you can level up the Dopamine Diary, if you start to find it a little bit easy, or if you want to take it to that next level.

說到這裡，你可能會想，如果你開始覺得《多巴胺日記》有點簡單，或者你想更上一層樓，如何才能提高它的水準呢？

So I want to show you the three things that I've changed with the Dopamine Diary, to mean that I can actually stick with even more habits.

是以，我想向大家展示我通過《多巴胺日記》改變的三件事，這意味著我可以堅持養成更多的習慣。

First up, you might be wondering why some of these habits are highlighted, and why they're in green, blue, and yellow.

首先，你可能想知道為什麼要突出顯示其中的一些習慣，為什麼要用綠色、藍色和黃色。

And this is because I've been using a really simple, straightforward system to manage my life and ensure that I'm actually doing things that are going to make me feel fulfilled in the long term, but also in the day to day.

這是因為我一直在使用一個非常簡單、直接的系統來管理我的生活，確保我所做的事情不僅能讓我在長期生活中感到充實，還能讓我在日常工作中感到充實。

And that system is called the three pillars of life.

這個系統被稱為生命的三大支柱。

So if you look at my Dopamine Diary, the green contributes towards my wealth, the yellow contributes towards my health, and then the blue contributes towards my mindset.

是以，如果你看看我的多巴胺日記，綠色代表我的財富，黃色代表我的健康，藍色代表我的心態。

And the reason why this works so well in the Dopamine Diary, is that I can aim for balance across all of these three pillars.

多巴胺日記》之所以能如此成功，是因為我可以在這三大支柱之間取得平衡。

Now, I have a question for you, because for the longest time, I thought I was completely bonkers.

現在，我有一個問題要問你，因為在很長一段時間裡，我覺得自己完全瘋了。

You know, do you ever wonder why some people just seem to wake up at 6am and start studying like it's nothing?

你知道嗎，你有沒有想過，為什麼有些人早上 6 點起床就開始學習，就像什麼都沒發生一樣？

Or maybe you look at those people that are studying or working in the library at 2.30 in the middle of the night, and thinking they're completely crazy.

或者，你看著那些半夜兩點半還在圖書館學習或工作的人，會覺得他們完全瘋了。

And this is really important, because the thing is, we're all different.

這一點非常重要，因為我們每個人都是不同的。

And as much as I would love for you to just copy my habits in my Dopamine Diary and have the same success, I don't think you can really do this.

雖然我很想讓你照搬我在《多巴胺日記》中的習慣，並取得同樣的成功，但我認為你真的做不到。

Because at least for me, I know that I'm 100% a morning person.

因為至少對我來說，我知道自己是個百分百喜歡早起的人。

And if I work on a project or try and do something hard late at night, I find myself just getting so unmotivated.

如果我在深夜做一個項目或嘗試做一些艱苦的事情，我就會發現自己變得非常沒有動力。

And my brain just keeps telling me that I can't do it and I'm not good enough.

我的大腦一直告訴我，我做不到，我不夠好。

So what really helped me, and I'm sure can help you is figuring out where you sit on this sort of divide between being a morning person and being a night person.

是以，真正對我有幫助的，我相信也能對你有幫助的，是找出你在晨間人和夜間人之間的分界線。

This is a little bit counterintuitive, but to start with, with your Dopamine Diary, you might just be listing down loads of healthy habits, things that are good for you.

這有點違背直覺，但首先，在《多巴胺日記》中，你可能只是列出了大量健康的習慣，對你有益的事情。

But as we both know, sometimes it's even more important for your life to stop the negative habits than it is to start putting new, good, healthy habits on your plate.

但我們都知道，有時候，停止負面習慣比開始養成新的、良好的、健康的習慣對你的生活更重要。

And how you can use the Dopamine Diary to do this is just by putting down negative habits that you want to avoid.

而如何利用《多巴胺日記》做到這一點，就是把你想要避免的負面習慣寫下來。

The next thing that I wanted to use my Dopamine Diary for was to start to replace my phone addiction.

我想利用《多巴胺日記》做的下一件事就是開始戒掉手機癮。

Because I noticed I was spending so much time just doom scrolling.

因為我注意到，我花了太多的時間來瀏覽網頁。

So to find out what simple steps I took to break my phone addiction and to break that doom scrolling habit, you're going to want to watch this video here.

所以，要想知道我採取了哪些簡單的步驟來戒掉手機癮，並改掉滾動的習慣，你一定要觀看這段視頻。

So I'll see you all there.

我們到時見。