Name: 馬爾庫斯-奧勒留--如何建立自律 (Marcus Aurelius - How to Build Self-Discipline)
Uploaded: 2025-06-18T11:01:31.000Z
Duration: 7 min 20 s

動名詞

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本視頻由 Brilliant 製作，Brilliant 是一個數學和科學問題解決網站，它讓學習充滿樂趣和收穫。

to 不定詞

In order to live a happy life, you need to learn to have self-discipline.

為了過上幸福的生活，你需要學會自律。

And in his meditations, Marcus Aurelius, the last of the five good emperors of Rome, offers us several insights on how to discipline our bodies, minds, and spirits.

羅馬五位好皇帝中的最後一位--馬庫斯-奧勒留（Marcus Aurelius）在他的沉思錄中為我們提供了一些關於如何約束我們的身體、思想和精神的見解。

By following the next five principles, you can build up your self-discipline.

遵循以下五項原則，你就能增強自律能力。

In his meditations, Marcus Aurelius wrote,

馬庫斯-奧勒留在他的沉思錄中寫道、

If you won't keep track of what your own soul's doing, how can you not be unhappy?

如果你連自己的靈魂在做什麼都不知道，你怎麼能不不快樂呢？

If you don't keep track of how various foods, jobs, exercises, hobbies, and people make you feel, how will you take control of how you feel?

如果你不記錄各種食物、工作、運動、愛好和人給你帶來的感覺，你將如何控制自己的感覺？

Control begins with understanding, and understanding begins with awareness.

控制始於理解，而理解始於認識。

Become aware and attentive to how different things make you feel.

覺察並關注不同事物給你帶來的感受。

A disciplined person is aware of how they feel at any given moment, and so they can begin to take control over their own emotions.

一個嚴於律己的人能夠意識到自己在任何時刻的感受，從而開始控制自己的情緒。

The things you think about determine the quality of your mind.

你所思考的事情決定了你的思想品質。

Your soul takes on the color of your thoughts.

你的靈魂呈現出你思想的色彩。

Your feelings are influenced by your thoughts.

Whether you feel sad, happy, angry, fearful, or excited, some thought likely preceded that feeling.

無論你感到悲傷、快樂、憤怒、恐懼還是興奮，在產生這種感覺之前，很可能都有一些想法。

Monitor how different thoughts make you feel.

監測不同想法給你帶來的感受。

And when you discover a thought that leads to negative feelings, examine it closely.

當你發現一個念頭會導致負面情緒時，請仔細檢查它。

But if it is a true thought, determine how you can deal with the negative consequences of that thought coming true.

但如果它是一個真實的想法，那麼就要確定如何應對這個想法成真的負面影響。

On the other hand, when you discover a thought that leads to positive feelings, examine it closely as well.

另一方面，當你發現一個能帶來積極情緒的想法時，也要仔細研究它。

But if it's true, determine how you can make the positive consequences of that thought become a reality.

但如果這是真的，那就決定如何讓這種想法的積極後果成為現實。

A disciplined person is a skilled gardener who treats their mind like a beautiful garden.

一個嚴於律己的人是一個熟練的園丁，他把自己的心靈當作一個美麗的花園。

They pay attention to everything that grows inside of it, and they nurture the positive thoughts and prune away the negative ones through awareness and proactive action.

他們關注在其內部生長的一切，並通過意識和積極主動的行動來培養積極的思想，修剪消極的思想。

馬庫斯-奧勒留在《沉思錄》中寫道、

外部事物是否會分散你的注意力？

Then make time for yourself to learn something worthwhile.

那就給自己留點時間，學點有價值的東西。

Stop letting yourself be pulled in all directions.

不要再讓自己被牽引到四面八方。

If you find yourself struggling to focus, it means you're not working on something worthwhile.

如果你發現自己難以集中精力，這意味著你沒有在做有價值的事情。

When you're watching a movie, playing a video game, or having a really interesting conversation, your focus rarely drifts away from what it's focused on.

當你在看電影、玩電子遊戲或進行非常有趣的談話時，你的注意力很少會偏離所關注的內容。

That's because you are doing something meaningful and worthwhile to you.

這是因為你正在做一件對你來說有意義、有價值的事情。

When you do things that are not meaningful, you will struggle to maintain your focus.

當你做沒有意義的事情時，你將很難保持專注。

A disciplined person lives an intentional life and works on meaningful projects, and thus, they do not struggle to maintain extreme focus on the task at hand.

嚴於律己的人過著有意識的生活，從事有意義的工作，是以，他們不會費力地保持對手頭工作的極度專注。

如果你追求寧靜，那就少做一點。

或者更準確地說，做必要的事。

If you overwhelm yourself with too many tasks, not only will you feel overwhelmed, but you'll just do a lot of things poorly.

如果任務過多，不僅會讓你感到力不從心，還會讓你做不好很多事情。

If you want to remain calm while doing excellent work, you need to do less.

如果想在出色完成工作的同時保持冷靜，就需要少做一些。

You need to focus only on what's essential and eliminate what's unnecessary.

你需要只關注必要的東西，剔除不必要的東西。

If you spread yourself too thin across too many projects, you won't have the energy required to do a good job at any one of them.

如果你在太多項目上分散精力，你就沒有精力做好任何一個項目。

And on top of that, you will be overly exhausted and do a bad job of what you do accomplish.

除此之外，你還會過度疲憊，做不好你所完成的工作。

A disciplined person focuses their complete energy only on what is essential, and by doing remain calm while performing at the highest levels.

一個嚴於律己的人只會把全部精力集中在必要的事情上，這樣才能在發揮最高水準的同時保持冷靜。

Become the friend that you would want to have.

When you think you've been injured, apply this rule.

當你認為自己受傷時，就應用這條規則。

If the community isn't injured by it, neither am I.

如果社會沒有是以受到傷害，我也不會受到傷害。

What's truly good for you is also good for your community.

真正對你有益的東西也對你的社區有益。

What's truly good for your community is also good for you.

對社區真正有益的東西對你也是有益的。

So when thinking about the person that you should become, become the type of friend that you yourself would want to have.

是以，在考慮自己應該成為什麼樣的人時，就應該成為你自己希望擁有的那種朋友。

Do you want friends that are dishonest, self-centered, and hedonistic?

你想要不誠實、以自我為中心、享樂主義的朋友嗎？

Or do you want friends who are honest, caring, and doing meaningful things?

還是想要那些誠實、關心他人、做有意義事情的朋友？

A disciplined person becomes the friend that they would want to have, and by doing so, they attract better influences into their lives, allowing them to journey onwards and upwards together.

一個嚴於律己的人，會成為自己希望擁有的朋友，並通過這樣做，吸引更好的影響進入自己的生活，讓他們一起不斷前進。

So these are the five principles we went over today based on Meditations by Marcus Aurelius.

這就是我們今天根據馬庫斯-奧勒留的《沉思錄》學習的五項原則。

And by following these principles, you can build up your self-discipline.

遵循這些原則，你就能建立起自己的自律。

This was just my interpretation of Marcus Aurelius' work, and if you're interested in hearing more of my interpretations on his work, check out episode 2 to this series when it's released.

這只是我對馬庫斯-奧勒留作品的解讀，如果你有興趣瞭解我對他作品的更多解讀，請在本系列第二集發佈時查看。

And if you're looking for a free and easy way to cultivate your skills in science and math, I recommend checking out this week's sponsor, Brilliant.org.

如果您正在尋找一種免費、簡單的方法來培養自己的科學和數學技能，我建議您訪問本週的贊助商 Brilliant.org。

Through their logic course, Brilliant actually helped me become a better thinker, and by becoming a better thinker, they helped me become a better writer.

通過他們的邏輯課程，Brilliant 實際上幫助我成為了一個更好的思想家，而通過成為一個更好的思想家，他們又幫助我成為了一個更好的作家。

In their logic course, you'll learn to solve problems by taking factual statements and using logic to make them coherent.

在他們的邏輯課程中，您將學習如何通過事實陳述和使用邏輯使其連貫起來來解決問題。

And you'll get to do it through Brilliant's signature fun and interactive style.

您還可以通過 Brilliant 標誌性的有趣互動風格來實現這一目標。

But if logic isn't your thing, Brilliant has thousands of other lessons with new, exclusive content added each month for different areas of study such as math, logic, or computer science.

如果你不喜歡邏輯學，Brilliant 還有數千節其他課程，每月都會為數學、邏輯學或計算機科學等不同學習領域添加新的獨家內容。

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要在 30 天內免費試用 Brilliant 提供的所有內容，請訪問 brilliant.org slash freedominthought 或點擊下面描述中的鏈接。

The first 200 of you will get 20% off Brilliant's annual premium subscription.

前 200 名用戶可享受 Brilliant 年度高級訂閱 8 折優惠。

As always, thanks for watching, and I'll see you next time.

一如既往，感謝您的收看，我們下次再見。