Name: 如果你野心勃勃卻又懶惰，請看這個… (If you’re ambitious but lazy, please watch this…)
Uploaded: 2026-02-07T10:46:46.000Z
Duration: 23 min 1 s

基礎被動語態

我當時很迷茫、很懶散、沒動力。

情態副詞

What I'm about to share with you today is a step by step formula for how to not be lazy, to find motivation, to discover discipline and actually make a shift in your life.

我今天要跟大家分享的，是一個一步一步的公式，教你如何擺脫懶惰，找到動力，發掘紀律，並且真正地改變你的人生。

Now, if you don't, you can often get into the spiral of feeling like you're ruining everything.

現在，如果你不這樣做，你常常會陷入一種感覺自己把一切都搞砸了的惡性循環。

I'd wake up tired, scroll for hours, lie to myself about tomorrow, and

我會醒來就覺得累，滑手機好幾個小時，對自己說明天再做，然後

still wonder why nothing in my life was changing.

還是納悶為什麼我的人生什麼都沒改變。

I wasn't broken, but I felt like I was wasting my potential every single day.

我不是壞掉，但我感覺自己每天都在浪費潛力。

The truth is, I almost let it all slip away.

事實是，我差點就讓一切溜走了。

我的目標、我的衝勁、我愛的人。

是你把我從那個惡性循環裡拉出來的。

And if any part of this sounds like you, you need to hear it.

如果這其中有任何一部分聽起來跟你很像，那你一定要聽下去。

The hardest part isn't doing the thing, it's starting the thing.

最難的部分不是去做那件事，而是開始做那件事。

Set the smallest possible action step so small it feels ridiculous not to do it.

設定一個最小可能行動步驟，小到覺得不做會很荒謬。

Everyone's always telling you to achieve more, to think bigger, to do more.

大家總是在告訴你要成就更多、想得更大、做得更多。

我們會失敗，不是因為我們能力不足。

We fail because we set the bar so high, we never get started.

我們失敗是因為我們設的標準太高，高到根本沒辦法開始。

We imagine we need a perfect plan, a perfect morning routine, a perfect burst of motivation.

我們想像著需要一個完美的計畫、一個完美的早晨習慣、一個完美的動力爆發。

And momentum, not motivation, is what actually changes your life.

而改變你人生的，其實是動力，不是靈感。

好了，這背後的心理學是這樣的。

It's something known as the activation barrier.

Behavioral science shows that the hardest part of any task isn't doing it, it's starting it.

行為科學顯示，任何任務中最難的部分不是去做，而是開始做。

That first moment takes the most mental energy.

那個最初的瞬間需要最多的精神能量。

So when you lower the bar, when you make the first step laughably easy, you bypass resistance.

所以當你降低門檻，讓第一步變得超級簡單，你就能繞過阻力。

Don't work out for an hour, just put on your shoes.

不用運動一小時，只要穿上你的運動鞋就好。

Don't write 10 pages, just open the document.

不用寫十頁，只要打開你的文件就好。

Don't eat healthy forever, Just drink one glass of water.

不用永遠健康飲食，只要喝一杯水就好。

Once you're moving, your dopamine system kicks in.

一旦你開始動起來，你的多巴胺系統就會啟動。

Action creates motivation, not the other way around.

行動創造動力，而不是反過來。

I can't express to you just how big a point this is.

我真的無法向你表達這點有多重要。

The goal is to get started, to do the smallest thing.

目標是開始，是做最微小的事情。

If you're thinking, I need to start a business, well, the first step may actually just be registering a company or getting a trademark on a name, or building the minimum viable product version, which may start with a phone call to a friend who could be a mentor.

如果你在想，我需要創業，那麼第一步其實可能只是登記公司、註冊商標，或是建立一個最小可行性產品（MVP）版本，而這可能就從打電話給一位可能成為你導師的朋友開始。

The point is to write down what you want to build and then write down every step to get there almost thinking of it like a stepladder.

重點是寫下你想建立的東西，然後寫下達成目標的每一個步驟，把它想像成一個階梯。

And just like a step ladder, you now place one foot in front of the other and.

就像階梯一樣，你一步一步地往前走。

Another reason why this works is because it's called the tiny habits effect.

這個方法之所以有效，另一個原因是它叫做「微習慣效應」。

BJ Fogg, a Stanford behavioral scientist, found that habits stick when they start smaller than your resistance.

史丹佛大學的行為科學家 BJ Fogg 發現，習慣之所以能持續，是因為它們的起始點比你的抗拒還要小。

When you make the bar low enough to win, even on your worst days, you train your brain to associate action with success, not shame.

當你把標準設得夠低，即使在最糟的日子也能獲勝，你就是在訓練你的大腦將行動與成功連結，而不是羞恥感。

這就是你重新連結自信心的方式。

It's giving yourself a chance to show up.

Every time you follow through on something small, you build self trust and that trust becomes confidence.

每次你完成一件小事，你就建立起對自己的信任，而這種信任就會轉化為自信。

自信不是靠著大勝建立起來的。

而是靠著信守一個個小小的承諾。

你會開始覺得，我可以依靠我自己。

And that's how you shift from lazy to consistent, from overwhelmed to grounded.

這就是你如何從懶散轉變為持之以恆，從不知所措轉變為腳踏實地。

我們拉高標準是為了給別人留下深刻印象。

We lower the bar to take care of ourselves.

我們降低標準是為了照顧好自己。

When you lower the bar, you start winning again.

當你降低標準時，你就會重新開始獲勝。

Not in a way that looks good, but in a way that feels good.

不是為了看起來很棒，而是為了感覺很棒。

Lowering the bar isn't lowering your potential, it's raising your consistency.

降低標準並不是降低你的潛力，而是提高你的穩定性。

And consistency compounds into results that perfection never delivers.

穩定性會累積成完美永遠無法帶來的成果。

One of my favorite quotes is that you should start so small it's impossible to fail and then repeat it until it's impossible to stop.

我最喜歡的一段話是，你應該從一個小到不可能失敗的目標開始，然後不斷重複，直到你無法停止。

Your brain hates unfinished tasks and will naturally want to complete them once you start.

你的大腦討厭未完成的任務，一旦你開始了，它就會自然而然地想要完成它們。

Momentum before motivation, remember action before enthusiasm.

動量先於動力，記住行動先於熱情。

Just take one step forward, one small step.

只要往前走一步，小小的一步。

Do the simplest thing you can do one thing.

Step number two, focus on building a ritual, not a routine.

第二步，專注於建立儀式感，而不是例行公事。

I remember times in my life where I just didn't have any willpower.

我記得我人生中有好幾次，就是完全沒有意志力。

I would just feel like I would break down even before starting.

我甚至覺得在開始之前我就會崩潰。

You do the same cue before the same task every day, same place, same playlist, same coffee mug.

每天在做同一件事之前，你都會做同樣的提示，在同一個地方，聽同一個播放清單，用同一個咖啡杯。

For me, I know that if I listen to meditation music from the moment I wake up, I can now lock into my meditation quicker.

對我來說，我知道如果我從醒來的那一刻起就聽冥想音樂，我現在就能更快進入冥想狀態。

After brushing my teeth and having a shower, I know that I work out straight after meditating.

刷完牙、洗完澡後，我知道我會接著運動。

So my brain and body are already prepared and and ready for that.

這樣我的腦袋和身體就已經準備好了。

Over time, your brain links that cue to productivity through classical conditioning.

久而久之，你的大腦就會透過古典制約，把這個提示連結到生產力。

但你就是那隻狗，也是那鈴聲。

One creator lights a candle before Writing the brain learns Candle equals focus mode.

有個創作者在寫作前會點蠟燭，大腦就會學到 蠟燭等於專注模式。

The point is that you're creating a cue that leads you to that activity.

重點是，你正在創造一個引導你進入該活動的提示。

You get home from work, you walk in through the door and you have jazz music playing.

你下班回家，走進門，播放著爵士樂。

Because jazz music tells your body it's time to relax and calm down.

因為爵士樂會告訴你的身體，是時候放鬆、平靜下來了。

Otherwise, you walk into your home and you're still carrying all of that energy with you.

不然，你一進家門，身上還帶著所有那些能量。

這個簡單的提示就能帶來轉變。

I remember one of my clients telling me that they loved leaving their yoga mat already rolled out next to their bed, so they could literally roll off their bed and onto the yoga mat and start practicing yoga.

我記得我一位客戶跟我說，她喜歡把瑜珈墊捲好放在床邊，這樣她就可以直接從床上滾到瑜珈墊上開始練習瑜珈。

Other people leave their shoes by the door, their running shoes, so that they remember to put them on and go for a jog, go for a walk, or maybe even a long run.

有些人會把鞋子放在門邊，像是慢跑鞋，這樣他們就會記得穿上它們去慢跑、散步，或是來一趟長跑。

It makes the cue and the association easier for you to follow through, right?

這讓提示和連結更容易讓你執行，對吧？

If you have your vitamins and supplements right near your breakfast every day, you're more likely to take them if you have them in a bottle or a jar that's somewhere else, in your bedroom or in your house, it's going to take you forever to get there.

如果你的維他命和保健食品每天都放在早餐旁邊，你更有可能去吃它們；如果它們放在別的地方，像是臥室或家裡的某個角落，你得花好久的時間才能拿到。

How can you make it easier and simpler on your brain and your body to make the shifts you want to make?

我們要怎麼讓大腦和身體更容易、更簡單地做出我們想要的轉變呢？

Step number three, Break the dopamine addiction cycle.

第三步，打破多巴胺成癮的循環。

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如果你野心勃勃卻又懶惰，請看這個… (If you’re ambitious but lazy, please watch this…)

discipline

potential

recognize

effort