Name: Bryan Johnson 的破壞爛習慣的藍圖！ (Bryan Johnson’s Blueprint for Breaking Sh*tty Habits)
Uploaded: 2026-02-06T10:30:12.000Z
Duration: 14 min 4 s

Talk me through your James Clear approach to the Brian Johnson's James Clear attention.

跟我說說你用 James Clear approach 來處理 Brian Johnson's James Clear attention 的方法。

情態副詞

Okay, so actually I'll show you mine, but I wonder if this resonates or not with people, but

好的，其實我會分享我的方法，但我不知道這會不會引起大家的共鳴，

I had this issue where at 7pm I would overeat every night.

我有個問題，就是我晚上 7pm 之後都會 overeat，幾乎每天晚上都這樣。

Evening eating for me is the only time and no one ever overeats at breakfast.

對我來說，evening eating 是唯一會出問題的時間，而且沒人會在 breakfast 時 overeats。

Oh, yeah, it was 9am And I gorged myself on Snickers.

喔，對，那時候是 9am，我還 gorged myself on Snickers。

Like maybe like in a weekend brunch where you order pancakes and you're like, oh my God, it's a one off.

就像週末的 weekend brunch，你點了 pancakes，然後心想，天啊，這是一次性的。

So like your willpower goes down all day.

所以你的 willpower 就會 all day 下降。

Like 7:00pm like you have stress, you're worn down.

像是 7pm 的時候，你會有 stress，你覺得 worn down。

I overate at 7pm and so I did it every day for years.

我 7pm overeat，然後這樣做了好幾年。

And every night was the same battle, right?

每天晚上都是一樣的掙扎，對吧？

I do it and then like, you know, my, the top button of my pants, I can't be buttoned up and I'm like, fucking hate myself.

我做了，然後你知道嗎，我的，我褲子的頂扣扣不起來，我就會覺得，幹，我好討厭自己。

So I tried so many things to stop that and I couldn't.

所以我試了很多方法想阻止，但都沒辦法。

And so the one thing that I did is what one day I just kind of said in jest, evening, Brian, you're fired.

所以我做的一件事，就是有一天我開玩笑說，晚上的 Brian，你被開除了。

Like you, Brian, who Occupy me from 5pm to 7 to 10pm you're an unreliable thing, like every day.

像是你，Brian，佔據我從 5pm 到 7 到 10pm，你每天都這麼不靠譜。

Yeah, Steward, you basically come up with these rationalizations, like, tonight's the last night.

對，Steward，你基本上會找藉口，像是，今晚是最後一晚。

Tomorrow morning we're going to exercise really hard.

Whatever your specific entry point is, you always convince me to do it.

無論你找的藉口是什麼，你總能說服我去做。

And you basically make Morning Brian miserable.

然後你基本上就讓早上的 Brian 很痛苦。

You make dad Brian less good dad, like ambitious Brian is hurting because of you.

你讓當爸的 Brian 變得沒那麼好，像是雄心勃勃的 Brian 也因為你而受傷。

And so that means from 5pm to 10pm you do not have authority to eat food no matter what.

這就代表從下午 5 點到晚上 10 點，你沒有權力吃任何東西，不管怎樣。

You cannot eat food because you're so shifty.

你因為太狡猾了，所以不能吃東西。

And so I gave him a name, I wrote down his arguments.

所以我給他取了個名字，寫下了他的論點。

And so he would come into my mind, he'd be like, hey, I'm here.

然後他就會進到我腦海裡，他會說，嘿，我來了。

我就會說，嘿，晚上好，Brian。

We're going to work out hard tomorrow morning argument or like tonight's last night.

我們明天早上要好好運動的論點，或是今晚是最後一晚。

就像，我看到你，我知道那是什麼。

I've never in my entire life felt satisfied with myself after doing this, ever.

我這輩子從來沒有做完這件事後對自己感到滿意過，從來沒有。

Yeah, you're selling yourself a lie about how you're going to feel after doing this.

對啊，你根本在騙自己，覺得做完這件事後你會感覺很好。

And so I guess the rule is something like none is better than some that we do like to rationalize that.

所以我想這個規則大概是，與其做一點點，不如什麼都不做，這是我們喜歡合理化的。

Oh, just like every once in a while is fine.

We have all these very clever catchphrases to justify our inability to actually do what we want.

我們有這麼多聰明的口號來合理化我們無法真正做想做的事。

And so, yeah, that was a really clean hook for me.

所以，對，這對我來說是個很棒的切入點。

And the reason that I like it is because of this most recent iteration of.

我喜歡它的原因，是因為它最近一次的演變。

How like, you know, the stress of trying to be perfect is killing you more quickly than your imperfections.

壓力太大，想要做到完美，反而比你沒那麼完美還更快擊垮你。

And this is why, like, a slower, more gentle approach to I see you.

這就是為什麼，像這樣一個更慢、更溫和的 approach，我看到了你。

Your focus on these habits is a kind of fragility, and

你對這些習慣的專注，其實是一種脆弱，而且

it is destroying the enjoyment of life by obsessing over how you live it.

這樣做會因為過度專注於生活方式而破壞了生活的樂趣。

The problem is that nobody scrutinizes the just live by vibes, man approach with the same, like, level of resolution.

問題是，沒有人會用同樣的解析度去仔細審視那種「隨性生活就好」的方法。

Because by design, they're living by fucking vibes, so nothing's being tracked.

因為他們本來就是隨性而活，所以什麼都沒有被記錄下來。

I've never even thought of it before, but

you've fucking nailed it, which is the I just live by moderation dude is not living by moderation.

你說得太對了，那種「我只求中庸就好」的想法，其實並不是真的中庸。

你會落入你設下的那種「中庸」裡。

I always use this example because I like biscuits.

我一直用這個例子，因為我很喜歡餅乾。

If you tell me, pack of Oreos, there's one outside.

如果你跟我說，一整包 Oreo 餅乾，外面有一包。

You can eat none of them or you can eat all of them.

你可以一個都不吃，或是一整包都吃光。

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Bryan Johnson 的破壞爛習慣的藍圖！ (Bryan Johnson’s Blueprint for Breaking Sh*tty Habits)

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