Name: 如何振作起來 (How To Get Your SH*T Together)
Uploaded: 2025-08-16T18:32:59.000Z
Duration: 7 min 42 s

程度副詞

Ever look around and feel like your life is just a mess?

你是否曾環顧四周，覺得自己的生活一團糟？

The passion, motivation, and excitement you once had feel distant.

你曾經擁有的激情、動力和興奮感覺已經遠去。

Maybe your mind feels like a bigger mess, drained bank account, failed relationships, or just stuck in a rut.

也許你的頭腦中感覺一團糟，銀行賬戶資金枯竭，人際關係失敗，或者只是陷入了困境。

And no matter how hard you try to pull yourself together, you end up feeling the same stagnant, tired, hopelessness.

無論你多麼努力地振作起來，你最終還是會感到同樣的停滯、疲憊和絕望。

If that's where you are, I want you to know that you're not broken.

如果你是這樣的人，我想讓你知道，你並沒有崩潰。

Life can be unfair, and you didn't do anything to deserve it.

生活可能是不公平的，而你並沒有做任何事來遭受不公。

If you clicked on this video, it means you've recognized that something needs to change for good.

如果您點擊了這段視頻，說明您已經意識到，有些事情需要徹底改變。

And the fact that you're here shows you're ready to start.

你能來到這裡，說明你已經準備好開始了。

Now, this video isn't about quick fixes or perfection.

現在，這段視頻不是關於快速修復或完美的。

It's about making small practical steps to help you feel better and regain control of your life.

這就是要採取切實可行的小措施，幫助你感覺更好，重新掌控自己的生活。

You might be wondering, where do I begin?

您可能想知道，我該從何說起？

No pressure, but you've already begun by being here, watching this.

沒有壓力，但你在這裡看這個已經是開始了。

It may seem insignificant now, but you'll see just how significant it is as you look back on your progress.

也許現在看起來微不足道，但當你回顧自己的進步時，就會發現它有多麼重要。

The clutter around you, whether it's your space or your mental state, doesn't define who you are.

你周圍的雜亂無章，無論是你的空間還是你的精神狀態，都不能決定你是誰。

Don't beat yourself up for the time you've spent feeling stuck.

不要為你感到困頓的時間而自責。

Instead, focus on what you can do today and the steps you'll take moving forward.

相反，請把注意力集中在你今天能做的事情上，以及你將採取的前進步驟上。

If you're stuck in analysis paralysis, overthinking what's wrong and how to improve, remember, thinking alone won't create change.

如果你陷入了分析癱瘓，過度思考哪裡出了問題以及如何改進，請記住，單靠思考是無法帶來改變的。

我知道，有時候說起來容易做起來難。

我們為什麼不清理一個小角落呢？

Have you ever heard of the phrase, how do you eat an elephant?

你聽說過 "大象怎麼吃 "這句話嗎？

Telling you to clean your entire house right now would be ridiculous, but what if you just focused on a tiny corner?

告訴你現在就打掃整個房子未免太荒唐，但如果你只專注於一個小角落呢？

You can clear up one drawer, one chair, or one small space in 10 minutes.

你可以在 10 分鐘內清理完一個抽屜、一把椅子或一個小空間。

Clutter can amplify mental chaos, so pick a spot and just tidy it.

雜亂無章會擴大精神混亂，是以要選擇一個地方，整理好它。

Studies show that even small acts of cleaning can boost your mood significantly and create a sense of accomplishment.

研究表明，即使是很小的清潔行為，也能極大地提升您的情緒，併產生成就感。

Once you see that one little space looking better, you might feel a spark to do more, but for now, celebrate that win.

一旦你看到這個小空間變得更好了，你可能會覺得有做得更多的火花，但現在，先慶祝一下這個勝利吧。

You've done something tangible enough to move forward.

你做了一些實實在在的事情，足以讓你繼續前進。

改進你開始和結束一天的方式。

Research shows that how we start and end our day affects our mood and productivity.

研究表明，如何開始和結束一天的工作會影響我們的心情和工作效率。

So reflect on your morning routine over the past two weeks.

是以，反思一下你過去兩週的晨間生活吧。

For example, wake up just 10 minutes earlier instead of sleeping in.

例如，提前 10 分鐘起床，而不是睡懶覺。

Instead of scrolling through your phone first thing in the morning, try a stretch or a quick walk.

早上起床的第一件事不是翻看手機，而是做個伸展運動或快步走。

When you return, rest and spend a few minutes journaling or practicing positive affirmations.

回來後，休息一下，花幾分鐘寫日記或練習積極的肯定語。

And at the end of the day, reflect on what went well and what you're grateful for.

一天結束時，反思一下哪些地方做得好，哪些地方讓你心存感激。

Then set simple goals for the next day to reduce decision fatigue, like planning meals or picking out your outfit.

然後為第二天設定簡單的目標，以減少決策疲勞，比如計劃膳食或挑選服裝。

Wind down with a relaxing bedtime routine like reading or meditating and reduce screen time before you sleep.

睡前進行閱讀或冥想等放鬆身心的睡前活動，並在睡前減少看螢幕的時間。

This structure helps you sleep better, feel more organized and prepare you for a better day.

這種結構能讓你睡得更好，感覺更有條理，為更好的一天做好準備。

Break down your long-term goals into small manageable steps.

將您的長期目標分解成易於管理的小步驟。

For example, if your long-term goal is to get fit, start with a short-term goal of working out two times a week.

例如，如果你的長期目標是強身健體，那麼就從每週鍛鍊兩次的短期目標開始。

Set boundaries on distractions like social media and notifications to stay focused.

為社交媒體和通知等分心事物設定界限，以保持專注。

For example, set a 15-minute limit on social media in the morning or turn off notifications while working.

例如，設定早上使用社交媒體的時間限制為 15 分鐘，或者在工作時關閉通知。

If time management feels difficult, use timers or reminders.

如果覺得時間管理很困難，可以使用計時器或提醒器。

Work for 10 to 20 minutes, then take a break.

工作 10 到 20 分鐘，然後休息一下。

This approach helps you regain control of your time and free up mental space and energy for your goals.

這種方法可以幫助你重新掌控時間，為實現目標騰出精神空間和精力。

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It's easy to lose momentum when you're only answering to yourself, so why not bring in some outside support?

當你只對自己負責時，很容易失去動力，為什麼不引入一些外部支持呢？

It could be a friend, a mentor, or a therapist, whatever works for you.

可以是朋友、導師或治療師，只要適合你。

Share your goals with someone you trust and check in with them regularly.

與你信任的人分享你的目標，並定期向他們彙報。

It could be a quick weekly chat where you both talk about what you've achieved and what still needs improvement.

這可以是每週一次的快速哈拉，雙方談談取得的成績和仍需改進的地方。

That shared accountability will keep you motivated because you're not just working in isolation anymore, you've got someone rooting for you.

這種共同的責任感會讓你保持動力，因為你不再是孤立地工作，而是有人在支持你。

And if you're more private, use a journal to track your progress.

如果你比較注重隱私，可以用日記來記錄自己的進步。

Writing things down makes it real and helps you reflect on how far you've come.

把事情寫下來，讓它變得真實，並幫助你反思自己已經走了多遠。

Remember, you don't have to do this alone.

記住，你不必獨自完成這項工作。

There will be days when you don't feel like you've made any progress.

有些時候，你會覺得自己沒有取得任何進展。

As if you're right back where you started and everything seems messy again.

彷彿你又回到了起點，一切似乎又變得凌亂不堪。

And it's in those moments that you need to practice self-compassion the most.

在這些時刻，你最需要的就是自我同情。

Instead of criticizing yourself, consider how you'd support a close friend facing similar struggles.

與其責備自己，不如想想如何支持面臨類似困境的好友。

No, you'd likely remind them that setbacks are normal and that they're doing their best.

不，你可能會提醒他們，挫折是正常的，他們已經盡力了。

To get back on your feet, show yourself that same kindness.

要想重新站起來，也要對自己表示同樣的善意。

Getting your life together isn't about perfection, it's about progress and simple daily improvements.

讓你的生活步入正軌不在於完美，而在於進步和每天簡單的改善。

It's about giving yourself the grace to start small, the courage to keep going and the belief that you can change even if you felt stuck for a long time.

這就是讓自己有從小事做起的氣度，有堅持下去的勇氣，有即使長期感到困頓也能改變自己的信念。

Now, imagine a future where these small steps become giant leaps.

現在，請想象一下，在未來，這些小步驟將成為巨大的飛躍。

A future where your space feels lighter, your mind feels clearer and your goals closer than they've ever been.

未來，你的空間會感覺更輕盈，頭腦會感覺更清晰，你的目標會比以往任何時候都更接近。

It's something you can create day by day, choice by choice.

這是你每天都可以創造的東西，也是你每天都可以選擇的東西。

And the best part, you're doing this right now, showing up for yourself against all odds.

最棒的是，你現在就在這樣做，不顧一切地為自己展示自己。

Dear Psych2Goers, do you have a word of encouragement for anyone feeling stuck?

親愛的 Psych2Goers，對於感到困頓的人，你有什麼鼓勵的話嗎？

Want to discover patterns that might be holding you back?

想要發現可能阻礙你前進的模式嗎？

Check out this video, how to stop sabotaging yourself.

看看這段視頻，如何停止破壞自己。

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如何振作起來 (How To Get Your SH*T Together)

stick

fatigue

mental

routine