Name: 要想不再懶惰，你需要明白 2 件事 - 羅伊-鮑邁斯特的《意志力 (2 Things You Need to Understand to Stop Being Lazy – Willpower by Roy Baumeister)
Uploaded: 2025-07-12T05:26:07.000Z
Duration: 5 min 10 s

In the 70s, there was an experiment where they took a look at students, and the assumption was that there would be a positive correlation between the students turning in their assignments on time and wearing clean socks.

上世紀 70 年代，有一個實驗，他們對學生進行了調查，假設學生按時交作業和穿乾淨襪子之間存在正相關。

程度副詞

But the results were absolutely the opposite, indeed, the psychologist jokingly said, apparently the students could either get their homework done or change their socks every day, but not both.

但結果卻完全相反，心理學家開玩笑地說，顯然，學生們要麼每天完成作業，要麼每天換襪子，但不能兩者兼得。

情態副詞

There was another experiment that took place in Baumeister's lab, where hungry students walked in and some of them were allowed to eat freshly baked cookies, but others were only given radishes.

在鮑邁斯特的實驗室裡還進行過另一項實驗，飢餓的學生走進實驗室，其中一些人可以吃到新鮮出爐的餅乾，但其他人只能吃到蘿蔔。

And of course these students had to exercise a lot of self-control not to eat the cookies, especially as the researchers left the lab and observed the participants through a hidden window.

當然，這些學生還需要很強的自制力才能不吃餅乾，尤其是當研究人員離開實驗室，通過隱蔽的窗戶觀察參與者時。

So after successfully torturing them, the researchers brought in these two sets of students and gave them an impossible puzzle to solve.

於是，在成功折磨了他們之後，研究人員把這兩組學生找來，給他們出了一道不可能解決的難題。

The group who'd been allowed to eat the cookies, along with a control group of hungry students who weren't given any kind of food, went on to work on the puzzle for 20 minutes.

被允許吃餅乾的那一組，以及沒有得到任何食物的飢餓學生對照組，繼續進行了 20 分鐘的拼圖遊戲。

While the group who'd been assigned to eat the radishes, and had already exercised their willpower earlier, went on to work on the puzzles for only 8 minutes.

而被分配去吃蘿蔔的那一組人，在之前已經鍛鍊了自己的意志力，卻只做了 8 分鐘的拼圖遊戲。

And these sorts of experiments have been replicated over and over again, turns out, if you walk into a mall and give people simple math problems to solve, the ones who've been shopping for much longer will give up on the problems much faster.

事實證明，如果你走進商場，讓人們解決一些簡單的數學問題，那些購物時間更長的人會更快地放棄這些問題。

So you might be sitting there thinking, ok cool, these experiments are fascinating, or maybe you're bored out of your mind, but understanding the implications of these experiments can make you a lot more productive and completely change how you plan out your day just like it did for me.

是以，你可能會坐在那裡想，好酷啊，這些實驗太吸引人了，也可能會覺得無聊透頂，但瞭解這些實驗的意義能讓你的工作效率大大提高，並徹底改變你的日常計劃，就像我一樣。

Well one, you have to understand that you have a finite amount of willpower and it gets And two, you use the same stock of willpower for all tasks.

其一，你必須明白，你的意志力是有限的，而且會越來越少；其二，你對所有任務使用的意志力存量都是一樣的。

A lot of people say things like, well, I have enough willpower to do my work, but I never have enough willpower for exercising when I come home.

很多人都會說，我有足夠的意志力去工作，但我從來沒有足夠的意志力在回家後鍛鍊身體。

Well it's not that you have a different stock of willpower for work and exercising, it's more likely that you've completely depleted your willpower at work and now you don't have enough to go exercise.

這並不是說你在工作和鍛鍊時有不同的意志力儲備，更有可能是你在工作中已經完全耗盡了意志力，現在你沒有足夠的意志力去鍛鍊了。

It's the same thing if we look back at the sock experiment.

如果我們回過頭來看襪子實驗，也是同樣的道理。

If you go to the laundry room for two hours and do your laundry, it's a lot harder for you to now get working on your assignment as opposed to a student who went straight to the homework.

如果你去洗衣房洗了兩個小時的衣服，那麼你現在要做作業就會比直接去做作業的學生困難得多。

It's the same thing if you wake up on a Saturday and instead of doing your creative work first, you go grocery shopping.

如果你週六起床後，沒有先做創作，而是去買菜，也是一樣的道理。

You have to make a decision for every little thing you buy and you're probably familiar with the exhaustion that comes from shopping for a long time.

每買一件小東西都要做決定，你可能對長時間購物所帶來的疲憊深有體會。

Another person will wake up and start doing the creative work first and he's going to get a lot more accomplished.

另一個人一覺醒來，先開始做創造性的工作，他的成就會更大。

So it's extremely important to understand how willpower works.

是以，瞭解意志力是如何發揮作用的極為重要。

The people who understand this are much more effective in life than the ones who don't.

明白這一點的人比不明白這一點的人在生活中要有效得多。

The author Neil Strauss, for example, has his meals automatically delivered to him.

例如，作家尼爾-施特勞斯（Neil Strauss）的餐食都是自動送上門的。

Now a person who doesn't understand how willpower works might say, well what a waste of money, you know what, that's stupid, I'm going to cook my own meals and save the ten dollars or whatever it is, except he'll deplete his willpower and won't be able to dedicate his to writing as much, so in turn he'll lose out on mastering writing and even if you were to look at it purely financially, lose thousands and thousands of dollars in the end.

現在，一個不瞭解意志力如何發揮作用的人可能會說，好吧，真是浪費錢，你知道嗎，這太愚蠢了，我要自己做飯，省下那十塊錢或其他什麼錢，但他會耗盡他的意志力，無法像以前那樣專注於寫作，所以反過來，他將失去掌握寫作的機會，甚至如果你純粹從經濟角度來看，最終會損失成千上萬美元。

So my hope with creating this video is that next time you wake up and your intentions for that day are to get things done, you won't start your day off with opening up Facebook the first thing in the morning and wasting willpower on whether you want to click on Britney's pictures first or the blog that's going to lie to you.

是以，我製作這個視頻的目的是希望下次當你一覺醒來，打算把當天的事情做完時，你不會一開始就打開 Facebook，把意志力浪費在是先點擊小甜甜布蘭妮的照片，還是先點擊會騙你的博客上。

You won't open up your email first thing in the morning and reply to every little thing before you make time for your creative work.

你不會在早上第一件事就是打開電子郵件，回覆每一件小事，然後再騰出時間進行創作。

You won't wake up and spend 30 minutes thinking about what you want to have for breakfast that day.

你不會一覺醒來，花 30 分鐘考慮當天早餐吃什麼。

In fact, you'll automate as much as you can even if it has to be food being delivered to you like Neil Strauss so you can focus on what is actually important, because you realize that every unimportant thing you do depletes your willpower that you could have dedicated to the one important thing you most want in your life.

事實上，你會盡可能多地實現自動化，哪怕是像尼爾-施特勞斯（Neil Strauss）那樣把食物送到你面前，這樣你就可以專注於真正重要的事情，因為你意識到，你所做的每一件不重要的事情都會消耗你的意志力，而你本可以把這些意志力用在你生命中最想要的一件重要事情上。

Again, most people do not understand how willpower works, are completely wasteful with it, and are always unable to get things done.

同樣，大多數人並不瞭解意志力是如何發揮作用的，完全是在浪費意志力，總是無法把事情做好。

Now all you need to do is take a look at your day and see if you're honoring the science of willpower.

現在，你需要做的就是審視一下自己的一天，看看自己是否尊重了意志力科學。

Are you starting your day off by wasting time and willpower deciding what you're going to eat every morning?

您是否每天早上都在浪費時間和意志力來決定吃什麼？

Well maybe it's time you go back to the board and do some planning.

好吧，也許是時候回到黑板上做一些規劃了。

Are you saving your creative work for sometime later in the day?

您是否將您的創意工作留到了一天中的晚些時候？

Well maybe it's time that you realize that it has to come first.

也許是時候讓你意識到，它必須是第一位的。

Are you focusing on accomplishing 20 different things?

你是否專注於完成 20 件不同的事情？

Well maybe it's time that you realize that that's realistically never going to happen and it's time to pick the one important thing and do it well.

也許是時候讓你意識到，現實中永遠不會有這樣的事情發生，是時候選擇一件重要的事情並把它做好了。