Understanding what discipline is, is the most critical element.

瞭解什麼是紀律是最關鍵的因素。

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。

And that's it.

就是這樣。

That's all that discipline is.

這就是紀律的全部。

I'm prioritizing the needs of future me.

我優先考慮未來的我的需求。

You're trying to think of an exception.

你在想一個例外。

No, I was thinking of two scenarios.

不，我想的是兩種情況。

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。

I was like, which one is discipline?

我想，哪個是紀律？

I think they would both be discipline.

我認為他們都會遵守紀律。

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 drank that much.

我不該喝那麼多的。

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

我不該在家庭聚會上大放厥詞。

You know, whatever it is.

你知道，不管是什麼。

I shouldn't have overslept.

我不該睡過頭的

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 the tricks are to start small.

是以，竅門就是從小事做起。

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。

Everything's like ready to go.

一切準備就緒

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。

I can grab it and jump in the car.

我可以拿著它跳上車。

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。

But you have to start small.

但你必須從小事做起。

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

這就好比越界就會越瘋狂。

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。

It's not from a loved one.

這不是來自親人。

You did it.

你做到了

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 the concern for present goes away.

而對現在的擔憂也隨之消失。

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.

她大概有 500 磅重吧

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。

I've just gained another three pounds.

我剛剛又胖了三磅。

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.

是以，新年願望即將到來。

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。

But it's easier said than done.

但說起來容易做起來難。

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？

Yeah.

是啊

So is it just a case of starting small?

那麼，是否只需從小事做起？

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?

今年我想要的副產品是什麼？

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。

You go to the gym very often.

你經常去健身房。

You probably eat really clean.

你可能吃得很乾淨。

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。

But...

但是

Bosses.

老闆

They took it.

他們拿走了。

They did.

他們做到了。

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。

He's got all this discipline.

他紀律嚴明

He's going to the gym.

他去健身房了

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。

It's a habit.

這是一種習慣。

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。

The discipline only is necessary.

只有紀律是必要的。

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。

Those are habits.

這些都是習慣。

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。

You're seeing a habit.

你看到的是一種習慣。

The discipline was just at the beginning.

紀律才剛剛開始。

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。

Like, wow, that's so much discipline.

就像，哇，太有紀律了。

It's just what we do.

這就是我們的工作。

It's a habit.

這是一種習慣。

There's an interesting part of this, like, habit equation, you could say, or, like, discipline equation, which is the why part, which is, like, why does this matter to you?

這其中有一個有趣的部分，就像習慣等式，你可以說，或者，就像紀律等式，這就是為什麼的部分，也就是，為什麼這對你很重要？

And is it important to get really clear on why this thing matters to you, whether it's the gym or, like, because when I was playing around with this discipline equation idea for my last book and the kind of conclusion I landed at was that to be disciplined, you have to understand the reason why something matters to you.

不管是健身房，還是上一本書，當我在玩這個紀律等式的想法時，我得出的結論是，要做到紀律嚴明，你必須明白為什麼某件事對你很重要。

You can say that in other words.

你可以換一種說法。

Yeah.

是啊

Plus the psychological reinforcement you get from the pursuit of the thing minus the, you could say, the psychological or perceived cost of the pursuit of the thing.

再加上你從追求事物中獲得的心理強化，減去你可以說是追求事物的心理或感知成本。

So in the context of brushing your teeth, I think I know why it matters, right?

所以，就刷牙而言，我想我知道為什麼這很重要，對嗎？

Because if I don't, then I have to go to the dentist, my teeth fall out, I look ugly, whatever it might be. Is it rewarding and fun to do?

因為如果我不這樣做，我就得去看牙醫，我的牙齒就會掉光，我看起來就會很醜，不管是什麼原因。 這樣做有意義嗎？

No, not really.

不，不是真的。

And minus the cost of the pursuit, it takes two minutes.

扣除追捕成本，只需兩分鐘。

It's not that bad.

沒那麼糟

But when that nets out, the why is stronger, thankfully, on net than the cost.

但是，當這一切都算清楚後，值得慶幸的是，"為什麼 "的淨值比 "代價 "要高。

So the behavior happens.

於是，行為就發生了。

Yeah.

是啊

But the key part of this equation here is the why part.

但這個等式的關鍵部分是 "為什麼"。

It's not the key part, but it's the central part.

這不是關鍵部分，但卻是核心部分。

It's the why part.

這是為什麼的部分。

Why does this thing matter to you?

為什麼這件事與你有關？

Yeah.

是啊

And how much why?

為什麼？

How big is the why?

原因有多大？

Yeah.

是啊

Because if the why is, I need enjoyment in the present moment, then no other why will be bigger.

因為如果 "為什麼 "是 "我需要享受當下"，那麼其他的 "為什麼 "就都不重要了。

No discipline why will ever be larger.

任何學科的規模都不會更大。

The only why will be, why am I eating these Cheetos right now?

唯一的 "為什麼 "是：為什麼我現在要吃這些奇多？

Or why am I drinking 20 beers every night?

或者，為什麼我每晚都要喝 20 瓶啤酒？

Because that's the only why.

因為這是唯一的原因。

So I think once the why starts edging its way into the future, that's the moment where you break the discipline spiral and you get out of that because your whys are extending into time that hasn't happened yet.

所以我認為，一旦 "為什麼 "開始向未來靠攏，那就是你打破紀律漩渦的時刻，你就能擺脫它，因為你的 "為什麼 "正在向尚未發生的時間延伸。

Does that equation stack up for you, saying this?

你覺得這個等式成立嗎？

I like it a lot.

我非常喜歡。

Because I've been saying it.

因為我一直在說。

I wrote about this in my book.

我在書中寫到了這一點。

The whole idea is why plus, you can say reinforcement, minus, you can say cost, just to simplify it. But is there anything missing from this equation?

整個想法就是，為什麼要加，你可以說是加固，減，你可以說是成本，只是為了簡化它。 但這個等式中還缺少什麼嗎？

Do you think?

你認為呢？

Is there anything?

有什麼發現嗎？

I said it to Simon Sinek and he went, let's try it out.

我對西蒙-辛尼克說了這番話，他說："讓我們試試吧。

And he talked to me about taking his bin out in the morning, like taking the bin out for the bin men.

他還跟我說要在早上把他的垃圾桶拿出來，就像把垃圾桶拿出來給垃圾工一樣。

And it kind of holds up.

而且還挺有說服力。

So the why is, if I don't take the bin out, then I'm going to get fined and my bin isn't going to overflow.

所以原因是，如果我不把垃圾桶拿出來，我就會被罰款，而我的垃圾桶也不會溢出來。

Pretty strong motivator.

很強的動力。

Yeah.

是啊

The reinforcement, there's no reinforcement.

強化，沒有強化。

Getting out of bed at 7am to take your bin out is not nice.

早上 7 點起床去倒垃圾可不是件好事。

Yeah.

是啊

The cost is also significant, getting out of bed.

下床的成本也很高。

But the why is still.

但 "為什麼 "仍然存在。

So it's why plus.

這就是為什麼加。

You could say like why plus the psychological reinforcement from the pursuit of doing it.

你可以說，為什麼要這樣做，再加上追求這樣做的心理強化。

So DJing, really fun for me.

所以，做 DJ 對我來說真的很有趣。

I would say it would be divided by the cost of inaction.

我想說，這要除以不作為的代價。

The cost of inaction would either add to it, but it's always going to be your perception of the why, your perception of the cost, and your perception of the cost of inaction.

不作為的代價也會增加，但這始終是你對原因、代價和不作為的代價的看法。

And all of that is going to be about, can I use, can I leverage my focus, the mammalian brain's focus?

所有這些都是關於，我能不能利用我的注意力，哺乳動物大腦的注意力？

Can I leverage authority over myself in some way, over that mammalian part of my brain, force myself out of bed, force these habits to start developing?

我能以某種方式對自己行使權力，對我大腦中的哺乳動物部分行使權力，強迫自己起床，強迫自己開始養成這些習慣嗎？

And then tribe, are my friends involved?

然後是部落，我的朋友們參與其中了嗎？

Have I made a public agreement about something?

我是否就某些事情達成了公開協議？

And then the emotion, which I think would be the why.

然後是情感，我想這就是 "為什麼"。

And that's the emotional driver.

這就是情感驅動力。

That animal can understand you visualizing yourself better, like looking with a six pack or whatever it is, but printing it on a vision board.

那隻動物能理解你把自己想象得更好，比如看起來有六塊腹肌或其他什麼，但要把它印在願景板上。

This is why I think vision boards are so important.

這就是我認為願景板如此重要的原因。

Not because we're manifesting something out of the universe.

不是因為我們從宇宙中顯現了什麼。

Maybe it is.

也許是的。

But we're definitely showing something that a dog can understand.

但我們展示的肯定是狗能理解的東西。

It's imagery.

這是意象。

And dog can understand images.

狗也能理解影像。

So we're routinely exposing ourselves to these vision boards on a very regular basis.

是以，我們經常會接觸到這些願景板。

And if you follow the brainwashing formula, which is focus, emotion, agitation, and repetition, it spells fear.

如果你遵循洗腦公式，即專注、情緒、激動和重複，就會產生恐懼。

And that is the best way to brainwash yourself to form these new habits and goals.

這就是給自己洗腦，讓自己養成這些新習慣和目標的最好方法。

So how can I get myself to focus?

那麼，我怎樣才能讓自己集中注意力呢？

How can I build the emotion, which is the why?

我怎樣才能建立情感，也就是 "為什麼"？

Recurring emotion.

反覆出現的情感。

Not just one at the very beginning.

而不是一開始就有一個。

How can I continue to make it emotional?

我怎樣才能繼續讓它充滿情感？

Maybe I can make the cost of inaction emotional.

也許我可以讓不作為的代價變得情緒化。

Maybe I can buy the app that makes me look fat.

也許我可以買一個讓我看起來更胖的應用程序。

Or one of those things.

或者其中之一。

And then agitation is if I'm waking up habituation, which you just talked about.

你剛才提到的 "習慣性喚醒 "就是指躁動。

If I'm waking up in the same house every day that I've been fat in.

如果我每天都在同一所房子裡醒來，而我一直在這所房子裡發胖。

Let's say I wanted to lose weight or whatever.

比方說，我想減肥什麼的。

The same house every day that I've lived x way in.

我每天都住在同一棟房子裡。

I'm sitting in the same hallway.

我坐在同一條走廊上。

Same rug.

同一塊地毯

Same couch.

同一張沙發

Everything looks the same.

一切看起來都一樣。

My brain says, oh, I'm here.

我的大腦說，哦，我在這裡。

I'm going to follow that script.

我要照著劇本走。

Because our brain writes scripts for us to save us time.

因為我們的大腦會為我們編寫腳本，以節省我們的時間。

So agitation means I'm going to disrupt my environment so much and so often that my brain has no chance to default to an older script.

是以，躁動意味著我將頻繁地擾亂我的環境，以至於我的大腦沒有機會默認舊的腳本。

So I have clients that repaint their house.

是以，我的客戶會重新粉刷他們的房子。

They rearrange their furniture.

他們重新擺放傢俱。

They change up their wardrobe a whole lot.

他們的衣櫥經常更換。

They get a completely new haircut, so they're not even looking at the same person in the mirror anymore.

他們剪了一個全新的髮型，所以他們甚至不再看鏡子裡的同一個人了。

They do everything you can to disrupt that rhythm.

他們會想盡一切辦法打亂你的節奏。

It's exactly what we would do with a detainee if we were trying to brainwash someone who is in an intelligence interrogation.