Name: 如何停止過度思考（並最終實現目標） (How to Stop Overthinking (and Finally Achieve Your Goals))
Uploaded: 2025-08-31T07:39:49.000Z
Duration: 17 min 49 s

Now, most people don't fail to start because they're lazy.

現在，大多數人不會因為懶惰而不開始。

to 不定詞

They overthink because they think they need to know everything before they get started.

他們想得太多，因為他們認為在開始之前必須瞭解一切。

祈使句型

This is everything you could know about a topic, but this little bit over here, this is what you actually need to know to get started.

這是你所能知道的關於一個主題的所有資訊，但這裡的一小部分，是你真正需要知道的入門知識。

In this episode of Book Club, the ongoing series, where for the last five years, I've been sharing my thoughts and recommendations from some of my favourite books, we are diving into Pat Flynn's Lean Learning, a system designed to help you stop overthinking, get unstuck and actually make progress with whatever you wanna do.

在 "讀書俱樂部 "這個持續性的系列節目中，過去五年來，我一直在分享我對一些我最喜歡的書的看法和推薦，本集我們將深入探討帕特-弗林的《精益學習》，這是一個旨在幫助你停止過度思考、擺脫困境並真正在任何你想做的事情上取得進展的系統。

All right, so let's start with key point number one.

好了，讓我們從關鍵的第一點開始。

And for that, I would like to draw your attention to this little chart on page 33 of the book.

為此，我想提請大家注意書中第 33 頁的小圖表。

Now, this is a chart that I wish could be seared into the brains of so many friends of mine and also so many people who I speak to who attend events where I'm doing a talk or something.

現在，我希望這張圖表能深深地印在我許多朋友的腦子裡，也印在許多參加我演講或其他活動的人的腦子裡。

Like a lot of people will have the question of like, I know I want to do thing X, whether thing X is starting a business or starting a side hustle or starting a YouTube channel, or, I mean, it's normally those three things that people come to me for advice for.

很多人都會有這樣的疑問：我知道我想做 X 件事，不管 X 件事是創業、副業還是開一個 YouTube 頻道，我的意思是，人們來找我諮詢的通常都是這三件事。

But they are stuck in this mode of like endless research.

但他們卻陷入了這種無休止的研究模式。

They keep on trying to research more and more and more stuff.

他們不斷嘗試研究越來越多的東西。

And I think what they don't realise is that actually you need a very small amount of information to get started.

我想他們沒有意識到的是，實際上你只需要很少的資訊就可以開始了。

And once you get started, that is when, once you're taking step after step, that's when you can kind of be doing all the research and doing all the learning.

一旦你開始行動，一旦你邁出一步又一步，你就可以進行所有的研究和學習。

But it all comes from a foundation of actually taking action and doing the goddamn thing.

但這一切的基礎都是真正採取行動，去做那該死的事情。

And in fact, Pat literally has a subtitle, JFGS, just get started.

事實上，帕特有一個副標題：JFGS，開始吧。

I clicked the end of my pen and started writing that down in my notebook.

我點了點筆尖，開始在筆記本上記錄。

I had never seen my business coach this upset before.

我從未見過我的業務教練如此沮喪。

In fact, this was the first time I'd ever heard him swear.

事實上，這是我第一次聽到他說髒話。

I guess I pushed him to the boiling point.

So Pat talks about hiring this business coach called Jeremy.

於是，帕特談到了聘請一位名叫傑里米的商業教練。

And he's been having like weekly meetings with Jeremy trying to get his first business off the ground.

他每週都會和傑里米開會，試圖讓他的第一筆生意起步。

We'd been meeting like this every other week at the same cheesecake factory for a few months.

幾個月來，我們每隔一週都會在同一家芝士蛋糕工廠見面。

I closed my notebook and locked eyes with him because I knew he wasn't finished with me yet.

我合上筆記本，與他對視，因為我知道他對我還沒完。

Pat, he continued, you have a whole notebook of strategies, but you still haven't launched your book yet.

帕特接著說，你有一整本策略筆記，但你還沒有推出你的書。

You're helping nobody with a notebook full of plans.

你拿著一本寫滿計劃的筆記本，誰也幫不了你。

And so Pat was procrastinating for absolutely ages before starting his first business back in 2008, which was like an ebook for architects or something like that.

是以，帕特在2008年開始他的第一筆生意之前，絕對是拖了好久才開始的，那筆生意就像是建築師的電子書之類的東西。

And he writes, from the dozens of blogs and podcasts I was subscribed to at the time, to the business books I purchased from Barnes and Nobles, because I already had read half the material in the store, I was always in search mode.

他寫道，從我當時訂閱的幾十個博客和播客，到我從巴諾書店購買的商業書籍（因為我已經讀過店裡一半的資料），我一直處於搜索狀態。

On the surface, I was searching for some magical answer, a eureka moment, you could say, some piece of content that would make my new endeavor a lot easier.

從表面上看，我是在尋找某個神奇的答案，可以說是某個 "尤里卡時刻"，某個能讓我的新工作變得輕鬆許多的內容。

But in retrospect, all I was doing was searching for something to hide behind, and that something was learning.

但現在回想起來，我所做的一切都是在尋找可以躲藏的東西，而這個東西就是學習。

I think this is a really solid point that more people need to hear.

我認為這是一個非常有說服力的觀點，需要讓更多人聽到。

If you are a smart person, which you probably are if you watch this channel, you're probably very intelligent, you're also probably very good looking, then you're probably used to trying to do things right.

如果你是一個聰明人，如果你收看這個頻道，你可能就是，你可能非常聰明，你也可能非常漂亮，那麼你可能習慣於努力把事情做好。

You and I, we were taught in school, and we were conditioned from a very young age that we had to do the right things.

你和我，我們在學校接受教育，從小就被教育必須做正確的事。

And if you got a failure mark in an exam, or if you're like some of us, and you got anything less than 100% in the exam, that would feel bad.

如果你的考試成績是不及格，或者你和我們中的一些人一樣，考試成績低於 100%，那感覺會很糟糕。

And so the solution that we as kids realize is that we're not gonna do anything unless we are fully certain that that thing is gonna do well.

是以，作為孩子，我們意識到的解決辦法是，除非我們完全確定那件事會做得很好，否則我們不會去做任何事情。

And this is what school, and sometimes even our parents, literally conditions us to do from a young age.

這就是學校，有時甚至是我們的父母，從小就要求我們做的事情。

But the key point here, which I really like, is when you become an adult, and you're out in the real world, especially when you are trying to do something like start a business, or put yourself out there in any capacity, or do anything creative, there is no rule book for the thing.

但我非常喜歡這裡的關鍵點，那就是當你長大成人，來到現實世界，尤其是當你想做一些事情，比如創業，或者以任何身份展示自己，或者做任何有創意的事情時，這件事是沒有規則可循的。

There is no checklist, and examiner report, and syllabus, and official curriculum that you need to follow.

沒有什麼清單、考官報告、教學大綱和正式課程需要你去遵循。

And if you just learned enough things, then of course you would get 100% in the exam.

如果你學到了足夠多的知識，當然就能在考試中拿到 100 分。

And the thing with learning is that learning feels super productive.

學習的好處在於，學習會讓人感覺超有成就感。

It feels like watching a YouTube video, or reading a business book, or whatever.

感覺就像在看 YouTube 視頻，或者閱讀商業書籍，或者其他什麼。

That feels like it's you making productive progress towards doing the thing, like starting the business, or whatever.

這感覺就像是你在做那件事上取得了富有成效的進展，比如創業，或者其他。

But if we come back to this graph, all of this is the information that you could know about a given topic.

但是，如果我們回到這張圖，所有這些都是你可以知道的關於某個主題的資訊。

And this is just all the information you need to get started, which is a way smaller amount of information than most people think.

而這只是你入門所需的全部資訊，信息量比大多數人想象的要小得多。

And I found myself thinking of an analogy while I was reading the book.

在讀這本書時，我發現自己想到了一個比喻。

So imagine learning how to ride a bicycle.

是以，想象一下學習如何騎自行車。

You probably know how to ride a bicycle, right?

Now, how much information is there to know about riding a bike?

現在，騎自行車需要了解多少資訊呢？

There's all of this stuff around the gear, and the suspension, and the wheels, and the foamy bits you put on your bum, and your shorts.

齒輪、懸掛系統、車輪、屁股上的泡沫塑料以及短褲上的泡沫塑料都是圍繞著這些東西的。

There is all of this information out there.

But if you don't yet know how to ride a bike, it would be really dumb to try and consume all the information that a Tour de France competitive cyclist needs to learn to be ahead of the game.

但是，如果你還不會騎自行車，就試圖去了解環法自行車賽的競爭者為了領先而需要學習的所有資訊，那就太愚蠢了。

The information you had was probably from someone who taught you how to ride a bike that was like, basically, sit on, maybe stick the training wheels on, and just keep pedaling.

你所獲得的資訊可能來自於教你騎自行車的人，基本上就是，坐上去，或許把訓練輪子裝上，然後繼續踩踏板。

And maybe they hold onto the bike a little bit so that you don't feel the fear of falling off.

也許他們會稍微扶著自行車，這樣你就不會有掉下來的恐懼感。

And yeah, maybe you fall over a couple of times.

But obviously, that process was necessary for you to learn the skill of riding the bike.

但很明顯，這個過程對於你學習騎車技能是必要的。

And then if you wanna take cycling more seriously, once you know how to ride a bike, at that point, you can then research the next level, which is like, okay, cool, what's a fancier bike?

然後，如果你想更認真地對待自行車運動，一旦你知道如何騎車，你就可以研究下一個層次，比如，好吧，酷，什麼是更高級的自行車？

And then how do I aerodynamically position myself?

然後，我如何根據空氣動力學原理進行定位？

And then how do I get the shoe clip-on-y thingies that can clip onto the pedals?

然後，我怎樣才能買到可以夾在踏板上的鞋夾？

And the reason I'm so passionate about this is because I see this question so often amongst the people that I speak to, which is that you're doing basically the equivalent of trying to consume Olympic cycling level information before you have even learned how to ride a bike.

我之所以如此熱衷於這一點，是因為我經常在與我交談的人當中看到這樣的問題，那就是，在你還沒有學會如何騎自行車之前，你所做的事情基本上就相當於在試圖獲取奧林匹克自行車比賽級別的資訊。

And you think, if you consume more and more and more information, at some point, you'll magically feel ready and able to do the thing.

你會想，如果你獲取的資訊越來越多，到一定時候，你就會神奇地覺得自己準備好了，能夠做這件事了。

But you're never gonna feel ready to do the thing.

但你永遠不會覺得自己準備好去做這件事了。

Any new thing that you try and do is always gonna involve a little bit of a leap of faith.

任何新事物的嘗試和發展都需要一點信念的飛躍。

Now, if one of the things that you're looking to take action on is potentially anything to do with being a creator and or starting your own business, then you're definitely gonna wanna check out Poppy AI, who are very kindly sponsoring this video.

現在，如果你想採取行動的其中一件事可能與成為創作者或自己創業有關，那麼你一定要去看看 Poppy AI，他們非常友好地贊助了本視頻。

Poppy AI is the first, and as far as I know, only visual AI tool out there.

Poppy AI 是第一款可視化人工智能工具，據我所知也是目前唯一一款可視化人工智能工具。

It's sort of like if Miro or FigJam and ChatGPT had a baby, which is very cool.

這有點像 Miro 或 FigJam 和 ChatGPT 的孩子，非常酷。

Me and my team have been using Poppy AI for the last few months now, and it's been super helpful for our content creation process, and also for our process of creating sales assets and ads and stuff for our products.

在過去的幾個月裡，我和我的團隊一直在使用 Poppy AI，它對我們的內容創建過程以及為我們的產品創建銷售資產和廣告等過程都非常有幫助。

And the way Poppy works is that you can import pretty much any kind of content into its board thing.

Poppy 的工作方式是，你可以將幾乎任何類型的內容導入到它的板塊中。

So you can import YouTube videos or Instagram posts or TikTok videos or voice memos or PDFs, and you just copy and paste the links and drag and drop them into the board, and then you can connect them to a chat interface.

是以，你可以導入 YouTube 視頻、Instagram 帖子、TikTok 視頻、語音備忘錄或 PDF 文件，只需複製並粘貼鏈接，然後拖放到黑板上，就能將它們連接到哈拉界面。

So the chat interface works like the ones you're familiar with, like exactly how ChatGPT, chat interface works.

是以，哈拉界面的工作方式就像你熟悉的那些哈拉界面一樣，就像 ChatGPT 哈拉界面的工作方式一樣。

But crucially, you can connect the sources that you've added so that they are taken into account when you're doing the chat.

但最重要的是，您可以將添加的信息源連接起來，以便在哈拉時將它們考慮在內。

It includes all of the best AI models, like Cloud 3.7 Sonnet and GPT 4.0 and all of the others.

它包括所有最好的人工智能模型，如 Cloud 3.7 Sonnet 和 GPT 4.0 以及其他所有模型。

But what's really powerful is that you can also then collaborate with your team in real time, and so everyone can be on the same board working with the AI together.

但真正強大的是，你還可以與你的團隊進行實時協作，是以每個人都可以在同一板上與人工智能一起工作。

The way we use it is, for example, we take all of our top performing Instagram reels or TikToks, we drag them into the board, and then we connect it all up to the chat interface so that we can understand, okay, what was it about this content that made it perform compared to the others?

我們使用它的方法是，例如，我們把所有在 Instagram 上表現最出色的卷軸或 TikToks 拖到板上，然後把它們全部連接到哈拉界面，這樣我們就能瞭解，好吧，是什麼讓這些內容的表現優於其他內容？

What are some new ideas for new content that we could shoot based on what's done well?

我們有什麼新點子，可以在成功經驗的基礎上拍攝新內容？

It's also super helpful for like planning our ads, so we can bring in ads that other people have made, and then we can use that to create ads for our own products like VoicePal or a YouTuber course or anything like that.

它對我們的廣告策劃也非常有幫助，我們可以引入其他人制作的廣告，然後為我們自己的產品（如 VoicePal 或優酷課程或其他類似產品）製作廣告。

And right now, over 3,000 content creators, entrepreneurs, and marketers use Poppy AI to save over 100 hours a month in their processes.

目前，有 3000 多名內容創作者、企業家和營銷人員使用 Poppy AI，每月可節省 100 多個小時的工作時間。

If you'd like to check it out, then head over to getpoppy.ai slash Ali Abdaal or scan the QR code on screen, and you'll get $25 off the subscription with the code Ali at checkout.

如果您想了解更多資訊，請訪問 getpoppy.ai slash Ali Abdaal 或掃描螢幕上的二維碼，在結賬時輸入代碼 Ali，即可享受 25 美元的訂閱優惠。

So thank you so much Poppy AI for sponsoring this video, and let's get back to it.

非常感謝 Poppy AI 贊助本視頻，我們繼續。

Let's say you're one of the many people out there who's like not yet started the thing because you don't feel ready enough.

比方說，你是很多人中的一員，因為覺得自己還沒準備好，所以還沒開始做這件事。

You're overthinking the thing, you're overplanning, you're overlearning, and maybe you're consuming this amount of information.

你想得太多了，計劃得太多了，學習得太多了，也許你還消耗了這麼多的資訊。

Like really, all you needed was just a tiny amount of information to get started, but because you didn't feel ready, you were watching all these YouTube videos, you were reading all these books, you were listening to all these podcasts, you were doing all these things.

實際上，你所需要的僅僅是入門所需的少量資訊，但因為你覺得自己還沒準備好，所以你看了所有這些 YouTube 視頻，讀了所有這些書，聽了所有這些播客，做了所有這些事情。

And I'm gonna label this information you consume because of fear.

我要給你因為恐懼而消費的這些資訊貼上標籤。

You are scared of doing the thing, and what you're doing by consuming all this information is that you are hoping it will reduce your fear.

你害怕做這件事，而你獲取這些資訊的目的就是希望它能減少你的恐懼。

When you're in school and you are scared of taking the exam because you wanna do well, and you know you haven't studied enough, you know that the solution to that fear would have been to study harder for the exam.

當你在學校時，你害怕考試，因為你想考得好，但你知道自己學得不夠，你知道解決這種恐懼的辦法就是更加努力地複習考試。

If you had studied harder, if you'd consumed more information, you would have been less afraid of the exam.

如果你能更努力地學習，如果你能攝取更多的資訊，你就不會那麼害怕考試。

But the thing to realize is that when you're trying to do anything creative, when you're trying to start your business, when you're trying to make money on the internet, whatever the things that you're working on, the pattern that you learned in school, which is that more information equals less fear, actually does not hold true.

但要意識到的是，當你嘗試做任何有創意的事情時，當你嘗試創業時，當你嘗試在互聯網上賺錢時，無論你在做什麼事情，你在學校學到的模式，即更多的資訊等於更少的恐懼，實際上並不成立。

And I think all of this extra information tends to hold people back rather than facilitate their journey into the business.

我認為，所有這些額外的資訊往往會阻礙人們的發展，而不是促進他們的創業之旅。

And some people might be thinking, yeah, well, if I get more information, it reduces my risks of failure.

有些人可能會想，是啊，如果我獲得更多資訊，就能降低失敗的風險。

If I learn more about how to start a business, then most businesses fail, so I'm less likely to fail.

如果我學習更多關於如何創業的知識，那麼大多數企業都會失敗，所以我失敗的可能性就會降低。

And again, I would gently suggest that that is not actually true.

我想再次溫和地指出，事實並非如此。

Yes, there is a small amount of minimum viable information you need to start a business, but usually what happens, and the pattern that I've seen play out repeatedly, is that the more information you consume about the thing, the more you learn about the thing before taking action, that extra information actually often will put you off from doing the thing.

是的，創業需要少量最起碼的可行資訊，但通常情況下，我看到的模式是，你在採取行動之前，對這件事的瞭解越多，你消耗的資訊就越多，這些額外的資訊實際上往往會讓你放棄做這件事。

Now, there is a graph here that you might be familiar with.

現在，這裡有一張圖表，你可能很熟悉。

So when you think about starting anything, you generally feel pretty positive about the thing.

是以，當你想到要開始做任何事情時，你一般都會對這件事抱有非常積極的態度。

Oh, you know, I could start a YouTube channel, I could start a business.

哦，你知道，我可以開一個 YouTube 頻道，我可以創業。