Over the past 11 years, I have been working 60 to 100 hours a week, studying full-time, graduating medicine, starting my own business, working as a learning coach while working as a doctor.

在過去的 11 年裡，我每週工作 60 到 100 個小時，全日制學習，醫學專業畢業，自己創業，一邊當醫生一邊做學習教練。

And most people think I am highly motivated, but honestly, I think I'm a pretty lazy person and I've been demotivated and burnt out more times than I can count.

大多數人都認為我有很強的上進心，但老實說，我覺得我是個相當懶惰的人，我被打消念頭和倦怠的次數多得數不清。

But by using this four-step method, I've been able to stay productive and work towards my goal in a way that is actually sustainable and mentally healthy.

但是，通過使用這四步方法，我能夠保持工作效率，並以一種真正可持續和心理健康的方式努力實現我的目標。

I call this four-step method DEFUSE because by following each of these four steps, you're able to activate something called Thought-Action-Defusion, which is a cognitive technique commonly used in clinical psychology.

我把這四步方法稱為 "DEFUSE"，因為按照這四個步驟中的每一步，你都能激活一種叫做 "思維-行動-消解 "的東西，這是臨床心理學中常用的一種認知技術。

Being able to activate Thought-Action-Defusion is almost like a superpower and virtually anyone can learn to do it.

啟動 "思想-行動-防禦 "幾乎是一種超能力，幾乎任何人都能學會。

I'll go over each of the four steps of DEFUSE in more detail, but before that, we need to understand that there are actually two different ways that we can use motivation.

我將詳細介紹 DEFUSE 四個步驟中的每一步，但在此之前，我們需要了解，我們實際上可以通過兩種不同的方式來使用動機。

One of them is healthy and productive, but the other, much more common way, can actually ruin our productivity and lead to burnout.

其中一種方式是健康和富有成效的，但另一種更常見的方式實際上會破壞我們的工作效率，導致倦怠。

And once we understand the right versus wrong way of using motivation, you'll see why the DEFUSE method works so well.

一旦我們瞭解了使用動機的正確與錯誤方法，你就會明白為什麼 DEFUSE 方法如此有效。

So let's say that we have a goal for the day and that goal might be to go for a run, it might be to do some study or whatever other tasks that you have on your mind.

比方說，我們今天有一個目標，這個目標可能是去跑步，可能是去學習，也可能是其他任何你想做的事情。

Naturally, in order for us to accomplish this goal, we first need to want to accomplish it and that's where we have intention.

當然，為了實現這個目標，我們首先需要想要實現它，這就是我們的意圖所在。

And after that, we take a series of actions to help us reach that goal.

之後，我們會採取一系列行動來幫助我們實現這一目標。

Now, if our goal was to go for a run, it might be putting on our shoes.

現在，如果我們的目標是去跑步，那可能就是穿鞋。

If it was to study, it might be going to our desk, opening up our laptop, getting our textbook out, starting to read and write some notes.

如果是為了學習，我們可能會走到書桌前，打開筆記本電腦，拿出課本，開始閱讀並寫一些筆記。

These are the actions that help us achieve the goal.

這些行動有助於我們實現目標。

But in reality, what actually happens when we try to reach the goal?

但在現實中，當我們試圖達到目標時，究竟會發生什麼呢？

What happens is that we get distracted.

我們會分心。

We procrastinate or maybe we start feeling lazy or tired.

我們拖延時間，或者開始感到懶惰或疲憊。

So between the intention and our first few actions, all of these barriers start forming that stop us from achieving our goal, which means no running, no studying, task incomplete.

是以，在我們的意圖和最初的幾次行動之間，所有這些障礙開始形成，阻止我們實現目標，這意味著沒有跑步，沒有學習，任務沒有完成。

That is where motivation comes in.

這就是動力所在。

Motivation gives us that extra energy, the extra incentive to overcome these barriers, to peel our eyes away from those distractions, to persevere and push through even though we feel lazy or that we feel tired.

動機給了我們額外的能量，額外的動力去克服這些障礙，把我們的目光從那些干擾因素上移開，即使我們感到懶惰或疲憊，也要堅持不懈，勇往直前。

At the end of the day, motivation is this feeling that allows us to push through and overcome these barriers.

歸根結底，動力就是讓我們突破和克服這些障礙的感覺。

This is the first and most common way that people use motivation.

這是人們使用激勵的第一種也是最常見的一種方式。

And that is a major problem because this way of using motivation is something that I call motivation dependent.

這是個大問題，因為這種使用動機的方式我稱之為 "動機依賴性"。

And before I go through the defuse method, you have to understand why this is such a problem because I genuinely believe that if you are motivation dependent, you will struggle to get stuff done for most of your life.

在我介紹化解方法之前，你必須先了解為什麼會出現這樣的問題，因為我真的相信，如果你依賴於動力，那麼你的大半生都將為完成任務而掙扎。

Because here's the fundamental flaw with motivation that you need to know.

因為這就是你需要知道的動機的根本缺陷。

There's a lot of research around motivation, what it is, where it comes from, what influences it.

圍繞動機、動機是什麼、動機從何而來、影響動機的因素有很多研究。

If you want me to go deeper in this, let me know in the comments.

如果您希望我更深入地介紹，請在評論中告訴我。

But what we know is that motivation originates from many different sources.

但我們知道，動機有許多不同的來源。

We can be extrinsically motivated by things like money, a reward, social status, or even fear of punishment.

我們的外在動機可能是金錢、獎勵、社會地位，甚至是對懲罰的恐懼。

But we can also be intrinsically motivated, which is where the motivation comes from within our own mind.

但我們也可以有內在動機，即動機來自我們自己的內心。

This includes things like a sense of satisfaction from fulfilling something or a sense of purpose and fulfillment from doing something that feels aligned to your values and sense of identity.

這包括從完成某件事情中獲得的滿足感，或者從做某件事情中獲得的目標感和成就感，這些感覺與你的價值觀和認同感是一致的。

And it includes also just simply enjoying the task itself.

它還包括享受任務本身。

And here is where being motivation dependent becomes problematic and therefore why the defuse method is so much better.

在這裡，對動機的依賴就成了問題，這也是為什麼化解方法要好得多的原因。

See, extrinsic motivators tend to be out of our control and they go up and down.

你看，外在激勵因素往往不受我們控制，它們時好時壞。

For example, what happens if we get paid less or more or we're around different people to compare ourselves to or we're around different people who value different things and so they judge you differently.

例如，如果我們得到的報酬少了或多了，或者我們身邊有不同的人與我們比較，或者我們身邊有不同的人看重不同的東西，是以他們對你的評價也不同，會發生什麼情況？

When we are motivated by those extrinsic things, then our motivation fluctuates wildly.

當我們受到這些外在因素的激勵時，我們的動力就會大起大落。

It feels unstable and insecure because they depend on things that we can't control.

這讓人感覺不穩定、不安全，因為它們依賴於我們無法控制的事物。

On the other hand, intrinsic motivators tend to be more stable.

另一方面，內在動機往往更加穩定。

For example, our values or the things that we enjoy don't tend to fluctuate so rapidly.

例如，我們的價值觀或我們喜歡的事物往往不會波動得那麼快。

But even intrinsic motivators can fluctuate.

但是，即使是內在動力也會有波動。

For example, how much sleep we get and how energized we feel, our mood on that day or our physical health.

例如，我們的睡眠時間、精力充沛程度、當天的情緒或身體健康。

All of these things affect our level of motivation on any given day.

所有這些都會影響我們在任何一天的動力水準。

So why is that actually a problem?

那麼，這究竟是為什麼呢？

Well, what all of that means is that our motivation is always going to go up and down.

這一切意味著，我們的積極性總是時高時低。

It's always going to fluctuate.

總是會有波動。

And if your ability to get stuff done depends on your motivation, then your ability to be productive is also going to fluctuate.

如果你完成工作的能力取決於你的動力，那麼你的工作效率也會隨之波動。

And if what you do depends on how you feel, then the only way to be consistent is to feel consistently great.

如果你的所作所為取決於你的感覺，那麼要做到始終如一，唯一的辦法就是始終保持好的感覺。

That is not a realistic or a reliable way to reach our goals.

這不是實現我們目標的現實或可靠的方法。

In fact, there's even some research around something called willpower depletion, which says that if we consistently rely on our motivation and willpower to get stuff done and resist temptations, then eventually we'll sort of run out of willpower.

事實上，甚至還有一些關於 "意志力耗竭"（willpower depletion）的研究，說的是如果我們一直依靠自己的動力和意志力來完成工作和抵制誘惑，那麼最終我們的意志力就會耗竭。

And some researchers think that this is actually what burnout is.

一些研究人員認為，這其實就是職業倦怠。

They call it the burnout cycle where you constantly try to do something and then you have to have more and more effort and willpower to get it done.

他們稱之為 "倦怠循環"，在這個循環中，你不斷嘗試去做某件事情，然後你必須付出越來越多的努力和意志力才能完成它。

And then you're constantly overcoming barriers until there's no more motivation or energy left to give.

然後，你不斷克服障礙，直到再也沒有動力和精力。

So what is the alternative way of using motivation?

那麼，使用激勵的另一種方法是什麼呢？

The alternative, much healthier and more consistent way of using motivation is something that I call motivation enhanced.

另一種更健康、更穩定的激勵方式，我稱之為 "強化激勵"。

And becoming motivation enhanced rather than motivation dependent is what the entire defuse method is based on.

而增強動力而不是依賴動力，正是整個化解方法的基礎。

Being motivation enhanced means that you can be motivated, but you don't need to be.

增強動力意味著你可以有動力，但不需要有動力。

Personally, I don't feel motivated most days.

就我個人而言，大多數時候我都沒有動力。

I don't feel demotivated, but I just don't live every day like full of hype.

我並不覺得自己失去了動力，只是每天都過得不那麼充實。

I keep that motivation in reserve on the days that I really need to use it.

在我真正需要用到它的時候，我會把這種動力儲備起來。

Instead of just using it to get through my daily tasks.

而不是僅僅用它來完成我的日常任務。

Then how am I overcoming those barriers of laziness or being distracted or feeling tired on a daily basis?

那麼，我每天是如何克服這些懶惰、分心或感到疲倦的障礙的呢？

We do it by following the four steps of the defuse method.

我們按照化解法的四個步驟來做。

The first step of defuse, the D, is for distinguish.

化解的第一步 "D "代表區分。

Distinguish means to recognize the difference between feelings, thoughts, and actions.

區分是指認識到情感、思想和行動之間的區別。

For example, think about when you feel hungry.

例如，想想你什麼時候會感到飢餓。

Hunger is a physical sensation.

飢餓是一種生理感覺。

It's a feeling.

這是一種感覺。

And when we feel hunger, we have the thought, I must eat.

當我們感到飢餓時，就會產生 "我必須吃東西 "的想法。

And then we perform the action of eating.

然後，我們就開始進食。

And normally, all three of these are actually fused together, but they don't have to be.

通常情況下，這三者實際上是融合在一起的，但也並非必須如此。

We could feel hunger as, okay, I just feel this sensation in my stomach that tells me that I am hungry.

我們可以把飢餓感理解為：好吧，我只是感覺到胃裡有一種感覺，告訴我我餓了。

We just notice it.

我們只是注意到了。

We don't have to act on it.

我們不必為此採取行動。

We just notice it, just like how we might notice that there's a breeze touching our arm.

我們只是注意到了這一點，就像我們可能會注意到有微風在撫摸我們的手臂一樣。

And by doing that, we can see hunger as a physical sensation that isn't always connected to the thought, I must eat.

這樣，我們就能把飢餓看成是一種生理感覺，它並不總是與 "我必須吃東西 "的想法聯繫在一起。

And that actually makes the feeling of hunger not bother us as much because we no longer have to do something about it.

事實上，這讓飢餓感不再那麼困擾我們，因為我們不再需要為此做些什麼。

This is actually a strategy I used to use all the time as a doctor where I'd often not have enough time to have lunch or dinner, but I still needed to work effectively.

實際上，這是我以前當醫生時經常使用的策略，因為我經常沒有足夠的時間吃午飯或晚飯，但我仍然需要有效地工作。

Now, of course, this is temporary.

當然，這只是暫時的。

You will eventually have to eat.

你最終還是要吃飯的。

You can't just thought-action defuse your way to immortality.

你不能僅僅通過思想行動來實現永生。

Now, in clinical psychology, when what we do, our actions are directly tied to our feelings and our thoughts, that's called thought-action fusion.

現在，在臨床心理學中，當我們的所作所為直接與我們的感受和想法聯繫在一起時，這就是所謂的 "思想-行動融合"。

And so being able to separate that is thought-action defusion.

是以，能夠將其分開，就是思維與行動的化解。

This actually comes up a lot in anxiety therapy.

這其實在焦慮治療中經常出現。

The feelings of anxiety are a physical sensation.

焦慮感是一種身體感覺。

Our hands are getting clammy.

我們的手越來越溼。

They're shaking a bit.

他們在搖晃

We feel that our heart racing.

我們感到心跳加速。

We're actually feeling these physical symptoms of an adrenaline response, our body entering the fight-or-flight mode.

我們實際上感受到了腎上腺素反應的這些生理症狀，我們的身體進入了 "戰鬥或逃跑 "模式。

And it's actually the exact same response as if you were really excited about something.

實際上，這和你對某件事情感到興奮時的反應是一樣的。

The physical sensations aren't inherently negative, but if you have anxiety, you notice these symptoms and then you tell yourself, I am anxious.

身體上的感覺本質上並不是負面的，但如果你有焦慮症，你就會注意到這些症狀，然後告訴自己：我很焦慮。

And we enter an anxious spiral where realizing that we are feeling these things and therefore we're anxious makes us feel even more anxious.

然後我們就進入了焦慮的漩渦，意識到我們正在感受這些事情，是以我們很焦慮，這讓我們感到更加焦慮。

So step one of defuse is to distinguish between a feeling and a thought, to recognize that we can feel something, but we can control the way we respond and react to that feeling.

是以，化解的第一步就是區分感覺和想法，認識到我們可以感覺到一些東西，但我們可以控制自己對這種感覺的反應和應對方式。

And I actually used this method before my TEDx talk a couple of years ago where I was feeling really nervous beforehand.

實際上，幾年前我在 TEDx 演講之前就用過這種方法，當時我真的很緊張。

I felt those physical sensations.

我感受到了那些身體上的感覺。

And instead of letting myself think, I feel this and therefore I'm anxious, I reframed it to be, hey, I'm getting this adrenaline response.

我沒有讓自己去想 "我有這種感覺，所以我很焦慮"，而是把它改成了 "嘿，我有這種腎上腺素反應"。

I'm excited.

我很興奮。

I'm about to crush this thing.

我要把它捏碎

And by reframing that physical feeling and changing the thought I had from it, it actually helped me to be a lot more confident.

通過重塑這種身體感覺，改變我的想法，它實際上幫助我變得更加自信。

And that TEDx talk ended up becoming one of the top 1% most viewed TEDx talks of 2022.

這次 TEDx 演講最終成為 2022 年瀏覽量最高的 1% TEDx 演講之一。

By the way, I've summarized the main points from that TEDx talk into my free weekly newsletter as well, where I try to impart the advice that will improve your learning efficiency every week through your inbox.

順便說一句，我把 TEDx 演講的要點也總結到了我的免費每週時事通訊中，每週我都會通過你的收件箱向你傳授提高學習效率的建議。

It's completely free.

完全免費。

And if you're interested in joining, I'll leave a link in the description for you.

如果你有興趣加入，我會在說明中為你留下鏈接。

So next time you feel tired or lazy, recognize that it's just a feeling.

是以，下次當你感到疲倦或懶惰時，要認識到這只是一種感覺。

You feel tired?

你覺得累嗎？

Cool.

酷斃了

Feeling lazy?

感到懶惰？

That's fine.

沒關係。

But we distinguish between that feeling and then what comes after that, which is the thought which we can control.

但我們要區分這種感覺和之後的東西，也就是我們可以控制的思想。

And controlling those thoughts is step two of defuse, the F which stands for fake.

控制這些想法是 "化解 "的第二步，"F "代表 "偽造"。

You've heard of fake it till you make it.

你一定聽說過 "假作真時真亦假"。

Well, it's kind of the same for this as well.

這個也是一樣。

Think about this.

想想看

When you watch a movie and you see an actor or an actress, you know that they're not actually that character.

當你看一部電影，看到一個演員或一個角色時，你會知道他們實際上並不是那個角色。

You know that they are acting.

你知道他們在演戲。

And if an actor arrives on set feeling tired or lazy, guess what?

如果演員在片場感到疲憊或懶散，你猜怎麼著？

They can still act like their character who is not tired or lazy.

他們仍然可以像自己的角色一樣，不累也不懶。

So instead of I feel lazy and tired, therefore I must rest and then not do anything.

是以，我必須休息，然後什麼也不做，而不是我感到懶惰和疲憊。

We can use fake to say I feel lazy and tired.

我們可以用 "假 "來表示我感到懶惰和疲憊。

That's fine.

沒關係。

I'm just going to pretend like someone who's not lazy and tired, which means this feeling doesn't lead to the thought of I must rest.

我只是要裝作一個不懶惰、不疲倦的人，也就是說，這種感覺不會導致我必須休息的想法。

We don't have to change how we feel.

我們不必改變自己的感受。

We can keep feeling lazy or tired.

我們會一直感到懶惰或疲憊。

But by pretending and faking it, pretending and doing the actions of someone who doesn't feel that way, we are able to keep doing the actions that we need to do.

但是，通過假裝和偽裝，假裝和做一個沒有這種感覺的人的行動，我們就能夠繼續做我們需要做的行動。

My old powerlifting coach put it the best when one day I asked him, hey, I'm feeling really tired today.

我以前的舉重教練說得最好，有一天我問他：嘿，我今天感覺很累。

I don't think I'll be able to train very well.

我想我無法進行很好的訓練。

How do you stop feeling tired?

如何消除疲憊感？

And he replied back, just train tired.

他回道，只是火車累了。

What a man.

真是個男人

And the ridiculously powerful part of this relationship between feelings and thoughts and actions is that it goes both ways.

感情、思想和行動之間的這種關係的強大之處在於，它是雙向的。

When we do the actions of someone who isn't lazy or tired, even if it's just pretending and faking it, then our mind observes the fact that we're taking these actions and starts thinking, hey, maybe I'm not so lazy.

當我們做出不懶惰、不疲倦的動作時，哪怕只是假裝和裝模作樣，我們的大腦也會觀察到我們做出這些動作的事實，並開始思考：嘿，也許我並沒有那麼懶惰。

Maybe I'm kind of productive.

也許我還挺有成就感的。

And that actually makes us feel less lazy and tired in the first place.

實際上，這首先會讓我們感覺不那麼懶惰和疲憊。

And in doing that, we have actually made ourselves more motivated.

我們這樣做，實際上是讓自己更有動力。

So feelings and thoughts don't just lead to actions.

是以，感受和想法並不僅僅會導致行動。

Actions can also trigger us to have certain thoughts which change the way that we feel.

行動也會引發我們產生某些想法，從而改變我們的感受。

So by doing step one and step two of defuse and unlocking thought action defusion, we're able to act without feeling the need to act.

是以，通過第一步和第二步的化解和解鎖思維行動化解，我們就能夠採取行動，而不覺得有必要採取行動。

We're no longer a slave to motivation and that is a huge win.

我們不再是動力的奴隸，這是一個巨大的勝利。

But once we get to this point, we'll realize that we can only maintain this defused state for a short period of time.

但一旦到了這一步，我們就會意識到，我們只能在短時間內保持這種化解狀態。

And so now we want to maintain this defusion for a longer time period.

是以，我們現在要把這種化解維持更長的時間。

If we don't maintain it, we just end up being dependent on our feelings again, which brings us all the way back to motivation dependent.

如果我們不堅持下去，最終只會再次依賴自己的感覺，這又會讓我們回到依賴動機的狀態。

And that's why we have step three of defuse, the U, which stands for uptime.

是以，我們才有了第三步 "化解"，即 "U"，代表正常運行時間。

We want to gradually increase the amount of time we're able to activate that thought action defusion state and do those actions even if we don't feel like it.

我們要逐漸增加激活思維行動化解狀態的時間，即使不喜歡，也要做這些動作。

At first, we might only be able to get through 10 minutes of studying.

一開始，我們可能只能學習 10 分鐘。

Great.

好極了

That's fine.

沒關係。

Tomorrow, we try 12 minutes and then 14 and then 20 and then 30.

明天，我們嘗試 12 分鐘，然後 14 分鐘，20 分鐘，30 分鐘。

Gradually increase the uptime that we can maintain thought action defusion for.

逐步增加我們能夠維持思想行動化解的正常運行時間。

And as we continue to expose our brain to this pattern of thinking and acting, thanks to this cognitive phenomenon called neuroplasticity, our brain will mold and adapt and eventually just get better and better at activating thought action defusion.

隨著我們的大腦不斷接觸這種思維和行動模式，由於這種認知現象被稱為神經可塑性，我們的大腦會不斷塑造和適應，最終在激活思維行動化解方面變得越來越好。

Now, some people, when I teach this to them, they say that it seems like we're kind of training ourselves to become mindless robots.

現在，當我向一些人傳授這一點時，他們會說，這似乎是在把我們訓練成沒有思想的機器人。

It doesn't really feel natural or right.

感覺不太自然，也不太正確。

But it's important to remember that a lot of our modern day challenges and goals and pressures are not natural to begin with.

但重要的是要記住，我們現代人面臨的許多挑戰、目標和壓力，從一開始就不是天生的。

Back when we were living in caves and foraging for food, we didn't come back to our campfire every night to sit an exam on the herbs that we forage.

當我們生活在洞穴裡覓食時，我們並不是每天晚上都回到篝火旁，就我們覓得的草藥進行考試。

And cave person society probably didn't care which cave university you went to.

山頂洞人社會可能並不在乎你上的是哪所山頂洞大學。

Most of our modern day goals and pressures are modern day creations.

我們現代人的大部分目標和壓力都是現代人創造的。

And to meet these artificial demands while staying healthy, we need to use these deliberate frameworks and techniques to help overcome them.

為了在保持健康的同時滿足這些人為的要求，我們需要使用這些深思熟慮的框架和技巧來幫助克服它們。

Using strategies like defuse is what gives us the freedom to live our lives in alignment to how we want to live and spend our time.

使用像 "化解 "這樣的策略，可以讓我們自由地按照自己想要的方式生活和消磨時間。

Having said that, just because we are constantly exposed to and surrounded by these artificial distractions doesn't mean we just have to sit there and struggle through them.