Name: 如何誘導大腦養成新的習慣？ ► 刷牙進入狀態！ - John Assaraf（中英字幕） (如何誘導大腦養成新的習慣？ ► 刷牙進入狀態！ - John Assaraf（中英字幕）)
Uploaded: 2025-03-23T05:43:03.000Z
Duration: 3 min 23 s

How do you help people be consistent long enough to form new habits?

如何幫助人們保持足夠長的持續性，從而養成新習慣？

情態助動詞 A2

So you have to use intrinsic and extrinsic motivations.

是以，你必須使用內在和外在動機。

to 不定詞

So you have to start everybody off with, why is it important for you

所以，你必須先告訴大家，為什麼這對你很重要

Like, what would your life be like if you had them right now?

比如，如果你現在擁有它們，你的生活會是怎樣？

You have to give them a benefit that's greater than the switch cost.

你必須給他們帶來大於轉換成本的好處。

So the switch cost is something that our brain resists.

是以，轉換成本是我們大腦所抗拒的。

The only human that likes change is a wet baby!

唯一喜歡變化的人類就是溼漉漉的嬰兒！

Every other human being is resistant to it

because safety first in homeostasis and energy conservation.

因為在平衡和節能方面，安全是第一位的。

So we are biologically wired not to want to change.

是以，我們的生理結構決定了我們不想改變。

So we have to deliberately coax the brain into motivational reasons, emotional reasons, you have to have intrinsic reason,

是以，我們必須刻意哄騙大腦，讓它產生動機、情感，你必須有內在的原因、

And so you can use pain as a frame as well.

是以，你也可以把疼痛作為一個框架。

So if you don't, then are you okay with your life being like this at this age, in 5 years, in 10 years, in 20 years?

如果你不這麼想，那麼你能接受自己在這個年齡、5 年後、10 年後、20 年後都是這樣的生活嗎？

And if you're okay with that, then you're you're not a candidate for change.

如果你對此無所謂，那你就不是變革的候選人。

But if you're committed to letting go of the old, so you can create the new,

但是，如果你決心放下舊的，就能創造新的、

and you create motivations every day, that's where the power is.

而你每天都在創造動力，這就是力量所在。

Remember earlier, progress, not perfection.

請記住，是進步，而不是完美。

So anybody can do one minute, or or 10 seconds.

是以，任何人都能做到一分鐘或 10 秒鐘。

So if you can start to formulate a habit, a daily habit, a weekly habit.

所以，如果你能開始養成一個習慣，每天一個習慣，每週一個習慣。

It doesn't matter how long it is, if you can create that space in your brain

時間長短並不重要，只要你能在大腦中創造出這樣的空間

that on this day, at this time, this is what I do and you do that repeatedly,

在這一天，在這個時間，這是我要做的，而你要反覆這樣做、

that becomes a habit and it takes those 66 days or so for a simple habit that you have to consciously do

Because habits run their themselves, their subconscious programs just run themselves.

因為習慣是自己運行的，他們的潛意識程序就是自己運行的。

Most people don't take the time to become aware, what are my empowering habits?

大多數人不會花時間去意識到，我有哪些增強能力的習慣？

What are my disempowering habits? And then the next question is, well how do I release this one?

我有哪些削弱能力的習慣？接下來的問題是，我該如何釋放這個習慣？

And how do I strengthen this one or create a whole new one?

我應該如何加強這一個或創建一個全新的？

I have this rituals line, as well, I do something called brush and prime.

我也有一個 "儀式 "系列，叫做 "刷和塗"。

So on my bathroom mirror, I have my goals that are on my mirror.

所以，在我浴室的鏡子上，有我的目標。

So that as I'm brushing my teeth, I'm priming my brain to see my goals in front of me every morning and every night.

這樣，當我刷牙的時候，我的大腦就會在每天早晚看到我的目標。

So that's priming your brain, which is a whole other topic we can have.

這就是 "啟動你的大腦"，這是我們可以討論的另一個話題。

And then the accomplishment boards reminds me, whenever I look at the stuff that I've accomplished, I go, that wasn't easy.

每當我看到自己的成就時，成就板就會提醒我，這並不容易。

I mean there were a lot of ups downs, highs, lows, failures, you know, times I thought I'd quit and I didn't.

我的意思是，我經歷了很多起伏、高潮、谷底、失敗，你知道，有幾次我以為我會放棄，但我沒有。

So it's to remind me to go through the times that I don't think I'm going to be able to achieve those things.

是以，它提醒我，在我認為自己無法實現這些目標的時候，要勇往直前。