Name: 19樣人生必斷捨離！悄悄告別它們，生活會更好！ (19 Things You Must Quietly Eliminate From Your Life)
Uploaded: 2026-01-12T23:59:54.000Z
Duration: 13 min 43 s

Remember when you said this year would be different?

轉承詞

You're not stuck because you lack motivation.

You're stuck because you're hauling dead weight you don't even see.

你卡住是因為你載著看不見的負擔。

By the time most people notice it, they've already lost years.

等到大多數人發現時，已經浪費了好幾年。

In this video, we're eliminating 19 things quietly holding you back.

在這支影片裡，我們要移除 19 件悄悄阻礙你的事情。

Once they're gone, everything gets easier.

一旦它們消失，一切都會變得更輕鬆。

Every time you hit snooze, you're starting your day with a broken promise to yourself.

每次你按下 snooze button，你都是用一個對自己的 broken promise 來開始這一天。

You're literally training yourself that your commitments are negotiable.

你等於是在訓練自己，讓你知道自己的承諾是可以協商的。

Those extra nine minutes of fragmented sleep, they actually make you groggier.

那多出來的九分鐘 fragmented sleep，其實會讓你更昏沉。

Replace snoozing with immediate activation.

把延遲鬧鐘換成 immediate activation。

When it goes off your feet, hit the floor.

Then splash some cold water on your face.

Remember the first decisions of your day.

Number two notifications that hijack your attention.

第二個，就是那些會 hijack your attention 的 notifications。

你原本正處於 deep focus 的狀態，

Now you're on your phone checking out something random when you should be focusing.

結果你卻在滑手機，看一些有的沒的，而不是專心。

It takes 23 minutes to get back to deep focus after an interruption.

一次 interruption 後，要回到 deep focus 需要 23 分鐘。

And most people, they get interrupted every six minutes.

而且大多數人，每六分鐘就會被打斷一次。

Which means you're never actually working.

You're just constantly recovering from the last distraction.

你只是不斷從上一次的 distraction 中恢復。

Turn off every notification except calls from your top five people.

關掉所有 notifications，除了你最重視的五個人的來電。

Check everything else on your schedule, not theirs.

檢查你自己的行程，而不是別人的。

Your attention is your most valuable asset.

你的 attention 是你最有價值的 asset。

Consuming content without implementation.

consuming content 卻沒有 implementation。

How many hours of educational content do you consume in a day?

你一天會看多少小時的 educational content？

Maybe you've got your podcasts on the commute, YouTube videos during meals.

也許你通勤時聽著 podcasts，吃飯時看著 YouTube 影片。

How many hours do you spend actually implementing what you learned from all that?

你實際去 implementation 你學到的東西，又花了多少時間？

If that ratio is less than 6 to 1, that means you're not learning.

如果這個比例不到 6 比 1，那就代表你根本沒在學習。

I call it entertainment with a guilty conscience.

You feel productive because you're consuming educational content.

你覺得自己很有生產力，因為你在 consume educational content。

But your life, it most likely hasn't changed at all.

但你的生活，很可能一點都沒改變。

Replace passive consumption with the input output rule, where for every hour of content you consume, you spend at least 10 minutes implementing the learning.

把被動的 consume 換成輸入輸出法則，也就是你 consume 每一個小時的 content，至少要花 10 分鐘去 implementation 你學到的東西。

And if you can't commit to that, stop consuming until you can.

如果做不到，就先停止 consume，直到你做得到為止。

Number four, identifying with your past failures.

Did you know that most people don't actually learn from their failures?

你知道嗎？大部分人其實沒有從失敗中學習。

Instead, they see it as proof of their inadequacy.

反而，他們覺得這是自己能力不足的證明。

They tried to get in shape a few years ago and quit after two weeks.

幾年前他們試著健身，但兩週後就放棄了。

So now they tell themselves I'm just not a fitness person.

所以現在他們告訴自己，我就是那種不適合運動的人。

他們以前在工作上搞砸了一場簡報。

Now they avoid speaking up in meetings because I'm not good at public speaking.

現在他們開會時就不敢發言了，因為我不擅長公開演講。

This is called a fixed mindset, and it's epidemic.

這叫做僵固型思維，而且非常普遍。

Because once you label yourself as something you're not, you stop trying.

因為一旦你給自己貼上不符的標籤，你就會停止嘗試。

You filter new evidence through that label.

你會透過那個標籤來篩選新的證據。

Remember, your past is not your identity.

記住，你的過去不是你的身分。

Those failures don't define you, they inform you.

那些失敗不會定義你，而是啟發你。

Being right feels incredible, doesn't it?

Winning an argument, proving someone wrong.

That little dopamine hit when you drop the perfect counterpoint.

當你說出完美反擊時，那一點點多巴胺的快感。

那種感覺的代價比你想像的要大。

I'm not talking about standing up for yourself, defending your boundaries, fighting for what matters, advocating for what's right.

我不是在說要為自己站出來、捍衛你的界線、為重要的事情奮鬥、為對的事情發聲。

The 30 minute argument with a stranger online about something that won't matter tomorrow.

跟陌生人在網路上爭論半小時，爭論的事情是明天就不重要的事。

Correcting someone's minor mistake in a group setting just because you can.

在群體場合糾正別人一個小錯誤，只是因為你覺得你可以。

You win the argument, but you close the door to learning something new.

你贏了爭論，卻關閉了學習新知的機會。

Every time you choose being right over being curious, you're trading your evolution for your ego.

每次你選擇「對」而不是「好奇」，你就是在用你的進化交換你的自尊。

The person who needs to be right all the time.

總是需要證明自己是對的那個人。

用「好奇心」取代「一定要對」。

Would you rather be right or would you rather be growing?

你寧願是對的，還是寧願在成長？

Do you constantly find yourself softening your words with sorry, Sorry, but can I ask a question?

你是不是常常在講話前加上「抱歉」、「不好意思」，像是「不好意思，我可以問個問題嗎？」

Sorry, I have a different opinion on this.

「抱歉，我對這件事有不同的看法。」

Sorry, I just wanted to bring something up.

「不好意思，我只是想提出一個點。」

By constantly saying these, you're essentially asking permission to exist in the conversation.

這樣不斷地說，你等於是在請求別人允許你參與對話。

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19樣人生必斷捨離！悄悄告別它們，生活會更好！ (19 Things You Must Quietly Eliminate From Your Life)

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