Name: 為什麼我停止追逐享樂（以及如何打破這個循環！） (Why I stopped chasing pleasure (and how to break the cycle!))
Uploaded: 2026-02-11T00:58:31.000Z
Duration: 8 min 8 s

When you hear the word pleasure, what pops into your mind?

講到「快樂」，你會想到什麼呢？

動名詞

For me, it's the feeling of sitting by the pool on a sunny day reading a good book.

我自己是覺得，在晴朗的日子裡，坐在泳池邊讀一本好書的感覺。

形容詞比較級

But then pleasure evolved into something entirely different over the years.

但後來，快樂在這些年裡演變成完全不同的東西。

It was no longer about indulging in these feel good moments, but

它不再是沉浸在這些讓人開心的時刻，而是

Doom scrolling on social media, checking for notifications, online shopping or online browsing.

像是 doom scrolling 社群媒體、一直看通知、網路購物或瀏覽網頁。

It's not the pleasure that I was after, but

這不是我追求的那種快樂，而是

it's a cheap dopamine that's accessible to me at any time.

Maybe our brains are wired to always seek pleasure.

也許我們的大腦天生就喜歡一直追求快樂。

我是說，誰不想要感覺好一點呢？

But what a shame that pleasure is now getting reduced down to its lowest denominator and not in a good way.

但可惜的是，現在的快樂被簡化到最低層次，而且不是好的那種。

I never want to be desensitized to the beauty of a sunset or lessen the feeling of the first bite into a chocolate cake.

我從來不想對日落的美景麻木，或是減弱吃到第一口巧克力蛋糕的感覺。

And if you're like me and want to stop substituting real pleasure for cheap dopamine, then I hope that these tips will be helpful for you too.

如果你跟我一樣，想停止用廉價的 dopamine 取代真正的快樂，那希望這些小撇步對你也有幫助。

I remember how I used to spend my dead time before I had a smartphone.

我還記得在有智慧型手機之前，我都會怎麼打發時間。

Specifically in between my college classes.

特別是在大學課堂之間的時候。

I would sit on the grass and just watch the world go by for hours.

我會坐在草地上，就這樣看著時間一點一滴地流逝好幾個小時。

Nor did I feel the need to do something to pass the time.

我也不覺得需要做些什麼來打發時間。

I get that the world was different back then, but

我知道那時候的世界很不一樣，但是

I also know that this urge to fill my time is a learned habit.

我也明白這種想填滿時間的衝動，其實是一種習慣養成的。

So I knew that I could reclaim that leisurely mind that I once had.

所以我知道，我可以找回我曾經擁有的那種悠閒的心境。

Something that's helpful for me is to intentionally fill the gaps in my day with a specific purpose instead.

對我來說，有個方法很有幫助，就是有意識地用特定的目的來填補我一天中的空檔。

Whether it's a 10 minute workout, taking 5 minutes to organize my pantry, or using that extra 15 minutes to go for a walk, it's not about being productive every minute of the day.

不管是做個10分鐘的運動、花5分鐘整理儲藏室，或是利用多出來的15分鐘去散步，重點不是要每分每秒都很有生產力。

But I figured doing something purposeful is better than giving into my urges.

但我認為，做點有意義的事，總比屈服於我的衝動來得好。

Another thing that's a work in progress is lessening my mental clutter.

另一件我還在努力改進的事情，就是減少腦袋裡的雜念。

Part of the reason why I always wanted to distract myself is because I wanted to quiet the inner voice saying, why did you say that thing to that person?

我總是想轉移注意力，部分原因是我想要讓內心那個說「你為什麼要跟那個人說那種話？」的聲音安靜下來。

You need to clean up that junkyard Cleanup.

When are you going to figure out how to schedule that in?

你什麼時候才會想辦法把這件事安排進去？

Sure, simplifying my life and responsibilities helped immensely, but we're a little bit more complex than that.

當然，簡化我的生活和責任有很大的幫助，但我們比這要複雜一點。

I think what is helping is deciding how to react to these thought bubbles when I remember that I have to do something.

我覺得有幫助的是，當我想到有事情要做時，我會決定要如何回應這些想法的泡泡。

If it takes less than five minutes, I try to take care of it right away.

如果花不到五分鐘，我就會馬上處理。

And if it's out of my control or none of my business, I tell myself just that.

如果事情不受我控制，或者不是我的事，我就會這樣告訴自己。

But taking myself out of the situation and letting the thoughts just pass by has been really helpful.

但讓自己抽離情境，讓想法就這樣過去，真的很有幫助。

And now, even in the silence, I'm approached by a much kinder voice and I don't try to run away from it.

現在，即使在安靜的時候，我也會聽到一個溫柔得多的聲音，我也不會試圖逃避它。

A couple years ago I remember reading this article on dopamine and it explained that when you start your mornings by checking your phone, you're more likely to be searching for cheap dopamine all throughout the day.

幾年前我讀到一篇關於 dopamine 的文章，裡面提到如果我們一早起床就滑手機，一整天下來就更容易去尋找廉價的 dopamine。

I believe how important it is to start our mornings right, so I took this advice seriously.

我認為早晨的開始非常重要，所以我認真聽取了這個建議。

I always try to delay my gratification for my morning coffee until I get up, journal, do a few chores, go for our morning bathroom walk.

我總是試著延後享受早晨咖啡的樂趣，直到我起床、寫日記、做些家事、去散步。

This is just a little way to keep myself in check so so that I'm not controlled by my urges all throughout my day.

這只是讓自己稍微克制一下，這樣我一整天就不會被衝動控制。

We're so used to instant gratification for everything in our lives and maybe we have forgotten the sweetness of anticipation or contentment.

我們太習慣生活中所有事情都追求即時的滿足感，也許我們已經忘記了期待或滿足的甜美滋味。

I believe that there are even more levels to pleasure and I want to savor every part of it.

我相信快樂還有更多層次，我想要細細品嚐其中的每一個部分。

Do you guys ever make a big goal for yourself but get stuck and end up not doing anything at all?

你們有沒有試過給自己設定一個大目標，結果卻卡住了，什麼都沒做？

If so, you're probably a perfectionist like me or get very overwhelmed easily.

如果有的話，你可能跟我一樣是個完美主義者，或是很容易感到不知所措。

I'm such a rebel that I would actually do everything else except make any progress on my actual goal.

我真是個叛逆鬼，我會做其他所有事情，就是不對我的實際目標有任何進展。

I would browse through my favorite shopping sites, doom, scroll on social media and read all the news articles until time passes and I don't feel motivated anymore.

我會瀏覽我喜歡的購物網站，doom scrolling 社群媒體，閱讀所有新聞文章，直到時間過去，我不再感到有動力。

But now when I find myself looking for distractions, I recognize that my goal is probably too big or too vague and I work on narrowing it down.

但現在當我發現自己想找點事來分心時，我會意識到我的目標可能太大了，或是太模糊了，然後我會著手縮小目標。

What is the next step I can take without resistance?

我接下來可以毫不抗拒地採取哪一步呢？

Instead of hoping to redo my entire website, I tell myself that I need to just edit my bio today and instead of scheduling a run every day for 20 minutes, I just tell myself extend the walk with the dogs, then run after if you feel like it.

與其希望重做我的整個網站，我告訴自己今天只需要編輯我的個人簡介；與其每天安排跑步 20 分鐘，我只告訴自己今天多陪狗狗散步，如果想跑再跑。

Taking baby steps and it has helped me so much to avoid st.

採取小小的步驟，這對我幫助很大，可以避免 st。

Escapism and now I can actually focus on the real task at hand.

逃避現實，現在我 actualy 可以專注於手邊的真正任務。

在我們這個快速變遷的世界裡。

I get why we want to opt for cheap dopamine instead.

我明白為什麼我們想選擇廉價的 dopamine。

It's all about the present moment and how we feel now because we don't know where the world will be tomorrow.

這一切都關乎當下，以及我們現在的感受，因為我們不知道明天世界會變成怎樣。

But my fear is that we would slowly become desensitized to real rewards in life, the ones that genuinely fulfill and satisfy us.

但我害怕的是，我們會慢慢對生活中真正的獎勵變得麻木，那些真正能滿足我們的獎勵。

I never want to stop feeling pleasure and happiness from seeing the ocean, cuddling my dogs or wearing my favorite dress, catching the breeze and going for a long drive.

我永遠不想停止感受大海帶來的快樂和幸福，不想停止擁抱我的狗狗、穿著我最喜歡的洋裝、感受微風、享受長途開車的樂趣。

So much pleasure can be felt even from the simplest moments.

即使是再簡單的時刻，也能感受到如此多的快樂。

But being absorbed in the digital world and having access to anything and everything we could want.

但沉迷於數位世界，並且能隨心所欲地獲得我們想要的任何東西。

I get that it's easy to confuse what is truly a reward.

我明白為什麼我們很容易混淆什麼才是真正的獎勵。

Our brains might not know the difference, but I truly believe that our souls know.

我們的大腦可能分辨不出來，但我真心相信我們的靈魂知道。

So if you've been feeling out of touch, I highly encourage you to disconnect for a bit and truly redefine what you want to consider a reward in your life.

所以，如果你覺得自己有點脫節，我強烈鼓勵你暫時斷開連結，真正重新定義你生活中想要什麼才算是獎勵。

It's going to be an ongoing process to figure out how we can coexist with tech in a healthy way, but

要找出我們如何才能以健康的方式與科技共存，這將是一個持續的過程，但是

it's also exciting and fun to try different things to see what works and what doesn't.

嘗試不同的方法來看看什麼有效、什麼無效，這也是令人興奮又有趣的。

Please join this slow living community by subscribing to the channel.

請訂閱頻道，加入我們的慢活社群。

I hope you take care of yourselves and I'll talk to you very soon.

希望你們好好照顧自己，我們很快再聊。