So I want to go to the gym because eventually I want to lose weight.

所以我想去健身房，因為最終我想減肥。

I'm not going to lose weight that very second, right?

我不會在那一瞬間就瘦下來吧？

I'm not going to like get into my jeans that very day.

我可不想當天就穿上牛仔褲。

Eventually, I know that if I go to the gym, I will become healthier, right?

最後，我知道如果我去健身房，我就會變得更健康，對嗎？

A lot of times about the future or you say, I want to get a promotion.

很多時候，關於未來，或者你說，我想升職。

So I'm going to work really hard today so I can get promotion in the future.

所以，我今天要非常努力地工作，以便將來能得到晉升。

The problem is that it's really hard to motivate yourself to do something immediate for a reward that's going to come a long time from now.

問題是，要激勵自己為了很長時間後的回報去做眼前的事情真的很難。

So what you need to do is you need to figure out what can I get now?

所以，你需要做的是想清楚我現在能得到什麼？

I'm going to the gym because I want to be healthier and thinner or whatever in the future.

我去健身房是因為我想在未來變得更健康、更瘦或其他什麼的。

But is there anything that I can get at the very moment?

但是，我現在能得到什麼嗎？

I've heard people tell me that the way that they motivate themselves to get to the gym is they say, when I get to the gym and I get on the treadmill, I'm going to allow myself to watch some trash TV or read like a magazine that I don't always allow myself to read.

我曾聽人說過，他們激勵自己去健身房的方法是，他們說，當我到了健身房，上了跑步機，我會讓自己看一些垃圾電視，或者讀一些我並不總是允許自己讀的雜誌。

So that's one thing, right?

所以這是一件事，對嗎？

Think about what the immediate rewards that you can give yourself or someone else, maybe you're helping someone else to achieve their goals.

想想你能給自己或別人帶來什麼直接回報，也許你正在幫助別人實現他們的目標。

What can we get immediately, not only in the future?

我們能立即得到什麼，而不僅僅是將來？

For example, another person told me that their husband, they really wanted their husband to go to the gym.

例如，另一個人告訴我，他們的丈夫，他們非常希望自己的丈夫能去健身房。

And so the husband went to the gym and they got back.

就這樣，丈夫去了健身房，他們回來了。

And the wife said to the husband, Oh, I can feel you're like, I can see your muscles, right?

妻子對丈夫說，哦，我能感覺到你，我能看到你的肌肉，對嗎？

So it was immediate, right?

所以它是即時的，對嗎？

They gave him like immediate rewards.

他們立即給了他獎賞。

So try to think about, I call it like bridge the temporal gap because there's an action happening today.

所以，試著思考一下，我稱之為彌合時間差，因為今天有一個行動正在發生。

And there's this like goal in the future, but you have to bridge the temporal gap to try to think about, OK, what can I also get now?

未來有這樣一個目標，但你必須彌合時間上的差距，試著想想，好吧，我現在還能得到什麼？

We fall into what's called the present bias or sometimes it's called temporal discounting, which is often we value what's happening in the moment more than the same thing if it was to happen in the future, right?

我們會陷入所謂的 "當下偏差"，有時也被稱為 "時間折扣"，即我們通常更看重當下發生的事情，而不是未來發生的同樣事情，對嗎？

And that's true for both like bad things and good things, things that are just happening now.

無論是壞事還是好事，無論是正在發生的事情，都是如此。

Our brain is like, I'm going to decide what to do based on this immediate thing.

我們的大腦會想，我要根據眼前的這件事來決定該怎麼做。

And the problem is that the costs are often immediate, right?

問題是，代價往往是立竿見影的，不是嗎？

Yeah, they come first, right?

是啊，他們是第一位的，對吧？

So you have to overcome those costs.

是以，你必須克服這些成本。

One thing you could do is to try to get those rewards closer in time, right?

你可以做的一件事就是設法及時獲得這些獎勵，對嗎？

So if I go to the gym, I have to like walk to the gym.

所以，如果我去健身房，就必須步行去。

I might tell myself, OK, I can listen to a podcast while I'm walking.

我可能會告訴自己，好吧，我可以邊走邊聽播客。

So that's enjoyable. Another thing that people do is they actually put in artificial costs for not doing the right thing.

是以，這是令人愉快的。 人們做的另一件事，就是為不做正確的事而人為地付出代價。

Like a social practice one where...

比如在社會實踐中...

I've announced it to the world on my Instagram that I'm going to do it.

我已經在我的 Instagram 上向全世界宣佈我要這麼做了。

Then there's a reputational cost if I don't.

如果我不這麼做，聲譽就會受損。

Right.

對

For example, there's those silly things where people say, I've heard this for writers and they tell the friends, you know, I'm going to send you my chapter Monday at 7 a.m.

例如，有一些愚蠢的事情，人們會說："我聽說作家們會這樣做，他們會告訴朋友們，你知道，我會在週一早上 7 點把我的章節發給你們。

First of all, that's a pact, right?

首先，這是一個約定，對嗎？

I mean, I have to send it because I told you, not because you're even going to read it, right?

我是說，我必須寄給你是因為我告訴過你，而不是因為你會讀它，對嗎？

But if I don't, then $100 is going to come into your account.

但如果我不這樣做，那麼 100 美元就會進入你的賬戶。

Like maybe you even already put it, you know, as like a future thing which you can stop, right?

也許你甚至已經把它，你知道的，當做一個未來的事情，你可以停止，對嗎？

So there's a cost.

所以是有成本的。

You put a cost to what will happen if you don't do that immediate thing.

如果不立即行動，就會付出代價。