Name: 如何在沒有意志力的情況下變得自律...... | 著名行為專家 Chase Hughes (How To Actually Become Disciplined WITHOUT willpower… | The Leading Behaviour Expert Chase Hughes)
Uploaded: 2025-02-07T13:25:04.000Z
Duration: 14 min 19 s

How do I fix my discipline if I'm an ill-disciplined person?

如果我是一個不守紀律的人，我該如何修正我的紀律？

分詞構句

Understanding what discipline is, is the most critical element.

瞭解什麼是紀律是最關鍵的因素。

情態副詞

And I define this differently than most people.

我對此的定義與大多數人不同。

So I define discipline as your ability to prioritize the needs of your future self ahead of your own present self.

是以，我將 "紀律 "定義為你將 "未來的自己 "的需求置於 "現在的自己 "之上的能力。

The scenario one is I go home tonight, right?

第一種情況是我今晚回家，對嗎？

Because I go to sleep, I get to bed early.

因為我要睡覺，所以我睡得很早。

And there's this other thing I'm thinking about doing after this, which is going to the gym.

在這之後，我還想做另一件事，那就是去健身房。

And I'm like, I was just, as you're saying that, I was thinking both help future me.

我就想，你這麼說的時候，我在想，這對未來的我都有幫助。

So the moment that we start understanding that, if I could just make decisions that are prioritizing future me, then we go back to where am I getting my dopamine from?

所以，當我們開始明白，如果我能做出優先考慮未來的決定，那麼我們就會回到我的多巴胺是從哪裡來的？

And I want past tense me to be a source of dopamine for present tense me.

我希望過去式的我能成為現在式的我的多巴胺來源。

Because most of us look back with regret.

因為我們大多數人在回首往事時都會感到遺憾。

I shouldn't have mouthed off at the family reunion.

我不該在家庭聚會上大放厥詞。

If I can start looking backwards with gratitude, that's the fastest way to make discipline dopamine generating.

如果我能懷著感恩的心開始向後看，那就是讓紀律產生多巴胺的最快方法。

So like when I go to bed at night, I will pop open the little Keurig coffee thing and stick the thing in there, put a cup under there.

所以，當我晚上睡覺時，我會打開 Keurig 咖啡機，把它放進去，然後在下面放一個杯子。

So when I wake up in the morning, I just go, bam, and everything's ready.

是以，當我早上醒來時，我只需 "砰 "的一聲，一切就都準備好了。

I'll get my clothes out, everything kind of lined up, ready to put on for the next day.

我會把衣服拿出來，所有東西都排好隊，準備第二天穿上。

So I'm lowering the threshold of how much attention I'm spending.

是以，我降低了關注度的門檻。

So I'm going to set my life up in every single way that I possibly can as if I were a butler for future me.

是以，我要盡我所能，把我的生活安排得井井有條，就好像我是未來我的管家。

So when I wake up in the morning, all this stuff set out, my laundry's laid out, my checklist for what I need to do for the day, all the stuff I've got to get on a plane is all laid out by the back door.

所以，當我早上醒來時，所有的東西都擺好了，我的衣服也洗好了，我一天要做的事情的清單、我要上飛機的所有東西都擺在後門。

Everything that I could possibly do to make my future self go, oh, man, that's awesome and look backwards with gratitude, I'm going to do it.

凡是我能做的，只要能讓未來的自己 "哦，天哪，太棒了"，並懷著感激的心情向後看，我都會去做。

I'll take a $100 bill or maybe a few $100 bills every spring or summer and I'll stick them in a jacket pocket that I'm not going to use until the winter and I'll forget about it.

每年春天或夏天，我都會拿一張百元大鈔或幾張百元大鈔塞進上衣口袋裡，直到冬天我才會用到，然後就把它忘了。

In the winter, I'm looking and now I become a source of dopamine.

冬天，我在尋找，現在我成了多巴胺的來源。

Past tense me is becoming a source of dopamine for present tense me that forces me to look in the future.

過去式的我 "正在成為 "現在式的我 "的多巴胺來源，迫使我展望未來。

Along with like printing that old me photo and putting it all over the house.

比如把我以前的照片打印出來，貼滿整個屋子。

But everything that I can possibly do to make myself look backwards with gratitude is what I'm going to start doing.

但是，我現在要做的，就是盡我所能，讓自己懷著感激之情向後看。

It's like just going overboard is going to be crazy.

And even writing a little post-it note to yourself and sticking it in a jacket or maybe a dress shoe that you're not going to wear for a few months, it means so much to find that and it's from you.

即使是給自己寫一張小便條，然後把它貼在夾克裡，或者是貼在幾個月都不會穿的裙子鞋子上，如果能發現它是你寫的，那就意義非凡了。

So you're looking backwards with like, wow, that's amazing.

所以，你往回看的時候會覺得，哇，太神奇了。

So you're now getting in love and sending gratitude backwards which automatically means that what's going forwards is concern and care.

是以，你現在正沉浸在愛河中，並向後傳遞感激之情，這自動意味著向前傳遞的是關注和關心。

The moment I'm always looking back with gratitude, the concern is always going forward in the future.

回首過去，我總是心懷感激；展望未來，我總是憂心忡忡。

And I'm going to push that concern to the right out in the future.

今後，我將把這個問題向右推。

People struggle even with the small things, right?

人們在小事上也會糾結，不是嗎？

It's funny because I watched a video last night about a lady that went to YouTube and started her journey of weight loss and whatever.

有趣的是，我昨晚看了一個視頻，一位女士在 YouTube 上開始了她的減肥之旅。

I think she was 400 pounds or something and she was trying to get down.

我想她大概有 400 磅重，她正試圖下來。

And in the video, some people will know who I'm referring to.

在視頻中，有些人會知道我指的是誰。

Over the space of a year or two years, she actually just gains weight.

在一年或兩年的時間裡，她的體重其實只是在增加。

She gets to, I think, 500 pounds or something.

And as I was watching it, you're watching someone who's saying, I want to change my life.

我在看的時候，你看到的是一個人在說，我想改變我的生活。

But then it's coming on every day and saying, I've just gained three pounds.

但它每天都會說，我剛胖了三磅。

And there's almost this visible dissonance that you're observing between this person saying they want to change their life.

在這個人說他們想要改變自己的生活時，你幾乎可以看到這種明顯的不和諧。

But clearly the actions that they're then taking are different to that.

但顯然，他們隨後採取的行動與此不同。

And many people can relate to that feeling of, I want to be this person.

很多人都能體會到那種 "我想成為這樣的人 "的感覺。

For anyone that doesn't know, we're recording this in December.

對於不知道的人來說，我們將在 12 月錄製這首歌。

So New Year's resolutions are around the corner.

Everyone's going to say to themselves who they want to become.

每個人都會對自己說，他們想成為什麼樣的人。

I think, what, 7%, 8%, 9% of New Year's resolutions will stick?

我想，有 7%、8%、9% 的新年願望能實現吧？

Or is there any other trick to discipline that you can offer?

或者，您還能提供其他紀律方面的訣竅嗎？

It's starting small and realizing that all of our lives are about habits, not goals.

從小事做起，認識到我們的生活是習慣，而不是目標。

But what are the habits that make my goal a byproduct?

但是，是什麼習慣讓我的目標成為副產品呢？

Everything is about byproducts in your whole life, whether you know it or not.

在你的一生中，一切都與副產品有關，無論你是否意識到這一點。

So instead of setting goals, set the byproduct.

是以，與其設定目標，不如設定副產品。

What are the byproducts I want to have for this year?

And then what are the habits that make that up?

那麼又有哪些習慣構成了這些習慣呢？

So what the big mistake most people make is they see somebody like you.

所以，大多數人犯的最大錯誤就是他們看到了像你這樣的人。

I know you don't drink alcohol because I brought you a flask and gave it to your team.

我知道你不喝酒，因為我給你帶了一個酒壺，並把它交給了你的團隊。

So somebody who doesn't live a very disciplined life would look at you and say, God, I want to be like Steven.

是以，一個生活不太規律的人會看著你說：上帝啊，我想成為史蒂文那樣的人。

But they don't understand that you going to the gym isn't discipline.

但他們不明白，你去健身房並不是紀律。

So you're not, like, forcing yourself to go do something.

這樣你就不會強迫自己去做某件事情了。

You're doing something that's a habit for you.

你正在做的事情已經成為你的習慣。

You only need, like, a teaspoon of it at the very beginning to get this habit started.

一開始，你只需要一茶匙就能養成這個習慣。

So start micro habits first and then bigger habits.

是以，先從微習慣開始，然後再培養大習慣。

So the discipline is not something that you should be seeing if you're seeing someone eat healthy and go to the gym, do all the stuff you want to do.

是以，如果你看到有人吃得健康，去健身房，做你想做的所有事情，那麼紀律就不是你應該看到的東西。

And that person, you're not seeing a discipline at work right there.

而那個人，你並沒有看到紀律在起作用。

The discipline was just at the beginning.

And I think if more people knew that, that you're just exercising a little discipline at the very beginning and then it's just, that's just what you do.

我想，如果有更多人知道這一點，就會知道你只是在開始時遵守了一點紀律，然後就會知道你只是在做這件事。

It's like somebody who sees someone brushing their teeth every day.

這就好比有人看到別人每天刷牙一樣。

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如何在沒有意志力的情況下變得自律...... | 著名行為專家 Chase Hughes (How To Actually Become Disciplined WITHOUT willpower… | The Leading Behaviour Expert Chase Hughes)

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