Now obviously when it comes to actually setting and achieving goals, generally the thing that separates people who do achieve their goals from the people who don't achieve their goals is the action that they're actually putting into them.

顯然，在實際設定和實現目標的過程中，能夠將實現目標的人與沒有實現目標的人區分開來的，一般都是他們實際付諸的行動。

But if you look at the signs, there are actually these five relatively straightforward things you can do to stack the deck in your favor.

但是，如果你仔細觀察一下這些跡象，其實有這五件相對簡單的事情可以讓你獲得更多的好處。

Call them hacks, call them habits, they don't take very long but they will massively boost your odds of actually achieving the goals.

說它們是 "黑客 "也好，說它們是 "習慣 "也罷，都不需要花太多時間，但它們會大大提高你真正實現目標的機率。

And so if you're already doing all five of these things, fantastic, you are winning.

是以，如果你已經做到了以上五點，那麼太棒了，你贏了。

And if you're not doing some or any of these five things, then you've got some very easy wins that you can apply pretty much as soon as you finish watching this video.

如果你沒有做到這五件事中的某些或任何一件，那麼你就可以在看完這段視頻後，立即運用這些方法，輕鬆贏得勝利。

And by the way, if you're new here, hello, my name is Ali.

順便說一下，如果你是新來的，你好，我叫阿里。

I'm a doctor turned entrepreneur and author and since 2017 I've been making videos on this channel which are all about the books, the ideas, the strategies and tools that can help us live more intentionally, be more productive and generally build a life that we truly love.

我是一名醫生，後轉行成為企業家和作家。自 2017 年以來，我一直在這個頻道上製作視頻，內容都是關於書籍、想法、策略和工具的，這些都能幫助我們更用心地生活，提高工作效率，並普遍打造我們真正熱愛的生活。

I also spent ages researching and writing this book, Feel Good Productivity, which is a New York Times and Sunday Times bestseller.

我還花了很長時間研究和撰寫這本《感覺良好的生產力》，它是《紐約時報》和《星期日泰晤士報》的暢銷書。

And this dives deep into how we can get stuff done without burning out or sacrificing the things that matter most.

這篇文章深入探討了我們如何才能在完成工作的同時，不至於焦頭爛額或犧牲最重要的事情。

And it's available in paperback, hardback, Kindle, Audible, basically everywhere books are sold and has also been translated into 35 languages and it's got a couple thousand five-star reviews on Amazon and Goodreads.

這本書有平裝本、精裝本、Kindle、Audible，基本上所有賣書的地方都有，還被翻譯成了35種語言，在亞馬遜和Goodreads上有幾千條五星好評。

So if that sounds interesting, it'll be linked down below if you wanna check it out.

如果你覺得有趣，可以點擊下面的鏈接查看。

All right, so let's start with point number one.

好吧，我們從第一點開始。

Now here I wanna play you this clip from a guy called Jim Rohn.

現在，我想給大家播放一個叫吉姆-羅恩的人的片段。

Now Jim Rohn was a multimillionaire success coach guy based in the US but at age 25, he was completely broke but he managed to get mentored by this business tycoon guy called Mr. Shoaf.

吉姆-羅恩（Jim Rohn）是美國一位身價千萬的成功學教練，但在他25歲那年，他一貧如洗，卻得到了一位名叫肖夫（Shoaf）先生的商業大亨的指導。

And here he is talking about an interesting encounter with Mr. Shoaf that completely changed his life.

在這裡，他講述了與肖夫先生的一次有趣邂逅，這次邂逅徹底改變了他的人生。

Not long after I met Mr. Shoaf, we're having breakfast one morning.

我認識肖夫先生不久，一天早上我們一起吃早餐。

Mr. Shoaf said, Mr. Rohn, now that we've gotten acquainted, we know each other fairly well.

肖夫先生說，羅恩先生，現在我們已經熟悉了，我們彼此都相當瞭解。

He said, maybe one of the best ways I can help you.

他說，也許這是我能幫你的最好辦法之一。

He said, let me see your current list of goals.

他說，讓我看看你目前的目標清單。

Let's go over them and talk about it.

讓我們一起來討論一下。

And I said, what?

我說，什麼？

I don't have a list.

我沒有清單。

He said, well, Mr. Rohn, if you don't have a list of your goals, he said, I can guess your bank balance within a few hundred dollars, which he did.

他說，好吧，羅恩先生，如果你沒有你的目標清單，他說，我可以猜出你的銀行存款餘額在幾百美元之內，他做到了。

And that got my attention.

這引起了我的注意。

I said, you mean my bank balance would change if I had a list of goals?

我說，你的意思是，如果我有一份目標清單，我的銀行存款餘額就會發生變化？

He said, drastically.

他急切地說。

So that day I became a student of setting goals and I've used it to dynamically affect my life.

是以，從那天起，我開始學習制定目標，並用它來動態地影響我的生活。

I've taught it to some of my business colleagues.

我把它教給了我的一些商業同事。

We use it to do business around the world.

我們用它在世界各地開展業務。

Setting goals.

設定目標。

So this is interesting.

所以這很有趣。

Write down your list of goals.

寫下你的目標清單。

I'm curious.

我很好奇。

Do you have a list of goals written down somewhere?

您是否在某個地方寫下了目標清單？

Could you bring them up if someone asked you to see them?

如果有人讓你看，你能提出來嗎？

But you might be thinking, this seems a bit too good to be true.

但你可能會想，這似乎有點好得不像真的。

This is just some like personal development guru.

這就像一些個人發展大師。

It's like, it surely can't be that basic as just writing down your list of goals.

這就好比，這肯定不是寫下你的目標清單那麼簡單。

Do we have any actual science or research to back this up?

我們有任何實際的科學或研究來支持這一點嗎？

And to that, I would like to draw your attention to this study from the Dominican University.

為此，我想提請大家注意多米尼加大學的這項研究。

And these guys were basically testing, does writing down your goals compared to not writing them down change your chances of achieving set goals?

這些人基本上是在測試，寫下目標與不寫下目標相比，是否會改變你實現既定目標的機會？

So on the Y axis, we've got average goal achievement.

是以，在 Y 軸上，我們有平均目標實現情況。

And then we've got two groups.

然後我們有兩組人。

One group did not write down their goals.

一個小組沒有寫下他們的目標。

And the other group wrote down their goals.

另一組則寫下了他們的目標。

This was the average goal achievement for the group that set goals but did not write them down.

這是制定了目標但沒有寫下來的小組的平均目標完成情況。

And this was the average goal achievement for the group that set goals and did write them down.

而這是設定目標並寫下目標的小組的平均目標完成情況。

The researchers found that if you write down your goals, you're around 42% more likely to actually achieve them.

研究人員發現，如果你寫下自己的目標，那麼真正實現目標的可能性會提高約 42%。

Now, I don't know about you, but if I could improve by 42%, the probability of me actually achieving the goals I've set for myself simply by writing them down, I would probably do that because it doesn't take that long to write down your goals.

現在，我不知道你怎麼想，但如果我只需把目標寫下來，就能把實現我為自己設定的目標的概率提高 42%，我可能會這麼做，因為寫下你的目標並不需要那麼長時間。

And that is why our evidence-based strategy number one for achieving your goals is to simply write them down.

這就是為什麼我們實現目標的第一號循證策略就是把目標寫下來。

Now, it doesn't really matter what format you write them down in.

現在，用什麼格式來寫並不重要。

I personally have a Google Doc that I've named Goalkeeper and I've been doing this for the last couple of years.

我個人有一個名為 "守門員 "的谷歌文檔，過去幾年我一直在做這件事。

And I personally like setting quarterly goals rather than annual goals.

我個人喜歡設定季度目標，而不是年度目標。

I refer to my quarterly goals as my quarterly quests.

我把我的季度目標稱為我的季度追求。

And each quarter, so every three months, I like to set around three or four of them.

每個季度，也就是每三個月，我喜歡設定三到四個這樣的目標。

I found that if I set any more than four, I don't end up making progress on any of them.

我發現，如果我設定的目標超過四個，我最終在任何一個目標上都不會取得進展。

And so three or four seems to be like a reasonable number.

是以，三到四個似乎是個合理的數字。

Alrighty, so now we come to insanely simple strategy for actually achieving your goals number two.

好了，現在我們來看看真正實現目標的簡單策略之二。

Now here, it is worth us understanding a little bit of the brain called the reticular activating system.

現在，我們應該瞭解一下大腦中的網狀激活系統。

Now the RAS is basically a bundle of nerves at the base of your brainstem that acts as a filter and it determines what information your brain pays attention to.

現在，RAS 基本上是腦幹底部的一束神經，它起著過濾器的作用，決定著大腦關注哪些資訊。

Obviously in day-to-day life, there are millions upon millions of various sensory inputs that your brain could pay attention to.

顯然，在日常生活中，大腦可以關注的各種感官輸入數以百萬計。

So how does it know which ones to focus on?

那麼，它如何知道哪些是重點呢？

Well, that's where the reticular activating system comes in.

這就是網狀激活系統的作用所在。

Generally based on your goals and priorities, the brain filters out stuff that is irrelevant to those goals and priorities and helps focus your attention on the stuff that actually matters to you.

一般來說，根據你的目標和優先事項，大腦會過濾掉與這些目標和優先事項無關的東西，並幫助你將注意力集中在對你真正重要的東西上。

The classic example of this is, let's say you're buying a car and you're like, man, I really wanna get a Fiat 500.

最典型的例子就是，假設你要買車，你會說，夥計，我真想買一輛菲亞特 500。

All of a sudden, by the fact that you've set the intention to buy potentially a Fiat 500, you will suddenly start seeing Fiat 500s literally everywhere you look.

突然之間，當你打算購買菲亞特 500 時，你就會發現到處都是菲亞特 500。

And that is not because all of a sudden when you decided to set the goal of buying a Fiat 500, suddenly everyone else also bought Fiat 500s.

這並不是因為當你決定購買菲亞特 500 時，其他人突然也都購買了菲亞特 500。

It's because of your reticular activating system.

這是因為你的網狀激活系統。

Because you have set this as a goal for yourself, your brain is more likely to notice all of the Fiat 500s that are floating around the place.

因為你已經為自己設定了這個目標，所以你的大腦更容易注意到周圍漂浮的菲亞特 500。

And so strategy number two for drastically improving our chances of actually achieving our goals, it's to actually look at those goals that you've written down every single week, if not every single day.

是以，要想大幅提高我們實現目標的機率，第二項策略就是每週，甚至每天都看看你寫下的目標。

Mistake number one that people make is that they don't set goals in the first place, but you're not gonna make that mistake because you're watching this video.

人們犯的第一大錯誤就是沒有設定目標，但你不會犯這樣的錯誤，因為你正在觀看本視頻。

Mistake number two is that if they do set goals, they don't write them down.

錯誤之二是，即使他們設定了目標，也不把它們寫下來。

Mistake number three is that for so many of us, we set goals at the start of the year and then we never look at them ever again.

第三個錯誤是，我們很多人都是在年初設定目標，然後就再也不看它們了。

And so the idea behind strategy number two is that we can harness the reticular activating system by actually looking at our goals every single day or every single week.

是以，策略二背後的理念是，我們可以通過每天或每週關注我們的目標來利用網狀激活系統。

I personally review mine once a week.

我個人每週複習一次。

As part of my weekly reset, I've got a little journaling prompt that says, what were my quarterly quests and how are they going?

作為每週重置的一部分，我有一個小小的日誌提示：我的季度任務是什麼，進展如何？

And that means every single week when I do my weekly resets, it just reminds me to check up on my quarterly goals.

這就意味著，每週當我進行每週重置時，它都會提醒我檢查我的季度目標。

Each week, I also set three main priorities for the week.

每週，我還會確定本週的三個主要優先事項。

And then as part of my daily morning manifesto is what I call it, morning manifesto journaling practice, I ask myself a simple question, which is what were our weekly priorities and how are they going?

然後，作為我每天晨間宣言（我稱之為 "晨間宣言日記"）實踐的一部分，我會問自己一個簡單的問題，即我們每週的優先事項是什麼，進展如何？

I like to refer to it as our rather than my because it sort of feels like I'm harnessing all parts of my brain.

我喜歡把它稱為 "我們的"，而不是 "我的"，因為這有點像我在利用大腦的所有部分。

What were our weekly priorities and how are they going?

我們每週的優先事項是什麼？

So every single week I'm reviewing my quarterly goals and every single day I'm reviewing my weekly priorities.

是以，每週我都會回顧我的季度目標，每天我都會回顧我的每週優先事項。

This does not take very much time at all.

這根本用不了多少時間。

This is like a 10 second job at most but it's just that little jog that the brain needs to be like, oh yeah, I did intend to sign up for that squash club or oh yeah, I did intend to make progress on that particular work task.

這最多不過是 10 秒鐘的工作，但這只是大腦需要的小慢跑，就像 "哦，是的，我確實打算報名參加壁球俱樂部，或者哦，是的，我確實打算在特定的工作任務上取得進展"。

And sometimes it's just so easy to forget those things otherwise because we're so caught up in the day-to-day of what's happening in the calendar and what's happening in work and in life.

有時候，我們很容易忘記這些事情，因為我們每天都沉浸在日程表上發生的事情以及工作和生活中發生的事情中。

But by literally spending 10 seconds every week looking back at your list of written goals or priorities, that alone is such a needle moving insight that I'm amazed that more people don't do it.

但是，每週花 10 秒鐘回顧一下自己的書面目標或優先事項清單，僅這一點就能讓人茅塞頓開，我對更多人沒有這樣做感到驚訝。

And to be honest, this video is advice to myself because I also sometimes fall off.

老實說，這段視頻是給我自己的建議，因為我有時也會掉下來。

I know all the studies, I did a shit ton of research for my book talking about all this stuff.

我知道所有的研究，我為我的書做了大量的研究，談論這些東西。

And still I forget sometimes to do my weekly reset where I look at my goals.

有時我還是會忘記每週重新設定目標。

And sometimes a couple of weeks pass where I haven't looked at my list of goals.

有時幾個星期過去了，我還沒看過我的目標清單。

I'm like, damn, I've actually been less consistent with the goals that I set because I simply forgot to look at them.

我就想，該死的，其實我對自己設定的目標不太堅持，因為我根本就忘了看它們。

Oh, by the way, if one of your dreams or goals is to potentially grow an audience or to generate consistent revenue or turn whatever expertise you have into a full-time gig, you should definitely check out the Future of Newsletters report from HubSpot who are very kindly sponsoring this video.

哦，順便說一句，如果你的夢想或目標之一是潛在地增加閱聽人，或創造持續的收入，或將你所擁有的專業知識轉化為全職工作，你一定要看看 HubSpot 的未來通訊報告，他們非常友好地贊助了本視頻。

And you can download this report completely for free using the link in the video description.

您可以通過視頻描述中的鏈接免費下載這份報告。

Now, having an email list and a newsletter is one of the most underrated, I guess, social media platforms out there in that it's sort of like a social media platform, but it's also sort of not.

現在，擁有電子郵件列表和通訊是最被低估的社交媒體平臺之一，我想，它有點像社交媒體平臺，但也有點不是。

It is in the sense that you can directly connect with your audience, but it's not in the sense that you actually own the platform of your newsletter rather than building the house on borrowed land, as it were.

它的意義在於，你可以直接與閱聽人聯繫，但它的意義並不在於，你真正擁有了自己的通訊平臺，而不是在借來的土地上建造房子。

And this free report is packed with tips and insights to help you create and improve your own newsletter, whether you're a business owner or a content creator.

無論你是企業主還是內容創作者，這份免費報告都將為你提供大量技巧和見解，幫助你創建和改進自己的時事通訊。

I've personally had my own email newsletter since April, 2018.

從 2018 年 4 月開始，我個人就有了自己的電子郵件通訊。

So it's been over six and a half years and I've been sending it every single week.

是以，六年半以來，我每週都會發送。

And one section I really love from the report is that it talked about a bunch of different ways that you can generate recurring revenue through subscriptions and a bunch of actionable ideas along that vein.

我非常喜歡報告中的一個部分，那就是它談到了許多通過訂閱產生經常性收入的不同方法，以及許多可操作的想法。

This resource is made completely for free by HubSpot who are today's video sponsors.

本資源由今天的視頻贊助商 HubSpot 完全免費提供。

So thank you very much for them for making this video possible and do check out the free report in the video description.

是以，非常感謝他們讓這段視頻成為可能，並請查看視頻描述中的免費報告。

All right, let's move on to strategy number three.

好了，我們來看看第三個策略。

And here we can cite this meta-analysis of I think 138 studies that covered nearly 20,000 participants.

在這裡，我們可以引用這項薈萃分析，我認為它包含了 138 項研究，涵蓋了近 2 萬名參與者。

And the authors of the meta-analysis found that one simple strategy that you can use to improve your odds of goal attainment is simply to monitor your progress regularly.

薈萃分析的作者發現，有一個簡單的策略可以用來提高實現目標的機率，那就是定期監測自己的進展。

In my case, for example, in my weekly reset thing, I asked myself, what were my quarterly quests and how are they going?

以我為例，在每週重置任務時，我問自己，我的季度任務是什麼，進展如何？

The and how are they going bit encourages me to actually monitor progress.

他們的進展如何，這一點鼓勵我切實監測進展情況。

Generally, I give it red, yellow, or green, or I just say kind of on track or off track.

一般情況下，我會給出紅色、黃色或綠色，或者直接說 "在軌道上 "或 "偏離軌道"。

Just even that is enough for me to monitor the progress that I'm making towards my goals.

即使是這樣，也足以讓我監測自己在實現目標方面取得的進展。

Every single day when I make the time to do my morning manifesto and I ask myself, what were our priorities for the week and how are they going?

每一天，當我抽出時間做晨間宣言時，我都會問自己，我們本週的優先事項是什麼，進展如何？

Again, I'm monitoring progress.

同樣，我也在監測進展情況。

I defined the most important priorities at the start of the week.

一週伊始，我就確定了最重要的優先事項。

And now I'm just checking in with myself to see how am I actually doing and achieving them.

現在，我只是在檢查自己，看看自己究竟做得怎麼樣，實現得怎麼樣。

The other way that I personally like to do this monitoring progress thing, it's also fairly simple.

我個人喜歡的另一種監測進度的方法也相當簡單。

I use an app Things 3 for my to-do list.

我使用 Things 3 應用程序來處理待辦事項。

And within Things 3, I have the various projects that I'm working on.

在 "第三件事 "中，我有我正在進行的各種項目。

So I've got, you can ignore Aram and Angus.

所以，你可以忽略阿蘭姆和安格斯。

This is sort of two of my team members that I delegate stuff to.

這是我的兩個團隊成員，我把工作委託給他們。

So that is a project because delegation and stuff.

是以，這是一個項目，因為需要授權等等。

But I basically split up my project into work and life.

但我基本上把我的項目抽成了工作和生活兩部分。

And you can see I've got these four different projects under work, company relocation, LifeOS, mastermind, and learn AI agents.

你可以看到我有四個不同的工作項目，分別是公司搬遷、LifeOS、Mastermind 和學習人工智能代理。

And I've got get food and autopilot because I'm sorting out like some sort of food situation for my life.

我得到了食物和自動駕駛儀，因為我正在為我的生活理清某種食物狀況。

These are a couple of the projects that I'm actively working on.

這是我正在積極開展的幾個項目。

And about once a week, when I update my projects list, I will just put a little emoji of like yellow or green.

大約每週一次，當我更新我的項目列表時，我會放一個黃色或綠色的小表情符號。

Green is it is on track.

綠色表示已步入正軌。

Yellow is that it's sort of a bit off track, but there's a plan to get it back on track.

黃色的是，它有點偏離軌道，但有一個讓它回到正軌的計劃。

And if it's red, it's like off track without a plan.

如果是紅色，就像沒有計劃的偏離軌道。

You can also monitor your progress in any which way you like.

您還可以通過任何方式監控自己的進度。

Back when I was writing my book, Field of Productivity, I monitored progress in terms of word counts for specific chapters, because that's like an easy way to make progress more visible.

早在我寫作《生產力領域》一書時，我就用特定章節的字數來監測進度，因為這是讓進度更明顯的簡單方法。

It also just makes it feel better as you're achieving a goal, if you're able to monitor the progress sort of like the levelling up bar in a video game.

在實現目標的過程中，如果能像視頻遊戲中的等級欄一樣監控進度，也會讓人感覺更好。

As you're killing monsters and doing the quests, you're levelling up, your experience meter is filling, and there's something very satisfying about that.

在擊殺怪物和完成任務的過程中，你的等級也在不斷提升，經驗值也在不斷增加，這讓你感到非常滿足。

But what the evidence suggests is that people who just take a small amount of time to regularly monitor the progress of their goals are significantly more likely to actually achieve them.

但有證據表明，只需花少量時間定期監測目標進展的人，真正實現目標的可能性要大得多。

And that is why that is point number three, monitor your progress.

這就是第三點的原因，監測你的進展。

Again, super easy, super simple, doesn't take very long.

同樣，超級簡單，超級容易，不需要很長時間。

If you're not monitoring the progress of your goals, you are leaving a lot of free kind of goal attainment points on the table and you just might as well start doing it because why not?

如果你不對目標的進展情況進行監督，你就會把很多免費的目標實現點留在桌面上，你不妨開始這樣做，因為為什麼不呢？

All right, let's move on to fairly simple strategy number four.

好了，讓我們來看看相當簡單的策略四。

And this comes from a psychologist called Gabrielle Oettingen, and it's a strategy called mental contrasting.

這來自一位名叫加布裡埃爾-奧廷根的心理學家，它是一種叫做心理對比的策略。

Now, mental contrasting is the idea where you basically visualise something that you want in the future, but it's not just about visualising the outcome.

現在，心理對比是一種想法，你基本上可以想象出你未來想要的東西，但它不僅僅是想象結果。

We find that people who spend too long visualising, having already achieved their goals, actually in some studies, are less likely to achieve those goals.

我們發現，那些花了太長時間想象自己已經實現了目標的人，實際上在某些研究中，不太可能實現這些目標。

But if you visualise achieving your goals and you also contrast it with the obstacles that you might encounter along the way, that is mental contrasting and that really seems to boost people's goal attainment.

但是，如果你把實現目標的過程想象出來，並與途中可能遇到的障礙進行對比，這就是心理對比，似乎真的能促進人們實現目標。

And so this psychologist, Gabrielle Oettingen, came up with a fairly simple technique called the WHOOP method, which stands for wish, outcome, obstacle and plan.

於是，心理學家加布裡埃爾-奧廷根（Gabrielle Oettingen）想出了一個相當簡單的方法，叫做 "WHOOP 法"，即願望、結果、障礙和計劃。

Now, the wish and the outcome is where you are basically setting the goal.

現在，願望和結果基本上就是你設定目標的地方。

There are all sorts of different ways for goal setting.

設定目標的方法多種多樣。

You can use the GPS system, which is my personal favourite.

您可以使用 GPS 系統，這是我個人的最愛。