Name: 不自覺一直滑短影音？掌握多巴胺心法，無痛戒除懶惰習慣 (The laziness cure you don't want to hear)
Uploaded: 2026-02-26T09:00:42.000Z
Duration: 11 min 57 s

Let me know if this sounds familiar to you.

程度副詞

You just started playing a new video game.

你剛開始玩一款新的電玩遊戲。

轉承詞

Maybe you started playing it because a friend told you it was fun, or maybe you started watching some YouTube gameplay videos about it, so you decided to give it a try.

也許是因為朋友說很好玩，或是看了 YouTube 上的遊戲影片，所以你決定試試看。

The experience of playing the video game is pain.

玩這款電玩遊戲的體驗簡直是痛苦。

You suspect that maybe if you just put a few more hours into it, something will cl.

你懷疑是不是再多玩幾個小時，就會有點感覺了。

When that click happens, all of a sudden what was once tedious becomes addicting.

當那個「點」出現時，原本乏味的就變得令人上癮。

And that core gameplay loop keeps you playing for hours and hours on end until it's cutting into your sleep.

而這個核心遊戲循環讓你玩上好幾個小時，直到影響到你的睡眠。

You're playing till 3am and your entire family leaves you for someone who doesn't do that.

你玩到凌晨三點，全家人都離你而去，去找一個不做這種事的人。

If this situation sounds familiar to you, then you will have no problem understanding the phenomenon of laziness.

如果這個情況聽起來很熟悉，那你就能輕鬆理解「懶惰」這個現象了。

Because in life, we work at various things every single day.

因為在生活中，我們每天都在做各種事情。

We know we're supposed to put in long hours of doing the right thing because we've been told by our parents, society at large, or by ourselves that it's what we should do.

我們知道應該投入長時間去做對的事情，因為父母、整個社會或我們自己都告訴我們應該這麼做。

But the payoff for doing these things often feels lacking, like we don't really understand the point.

但做這些事情的回報常常感覺不足，好像我們不太明白其中的意義。

And when we don't understand the point or the reward, we won't be motivated to do it.

而且當我們不明白意義或回報時，我們就不會被激勵去做。

And when we're not motivated to do the good things we're supposed to do, we think of ourselves as lazy.

當我們沒被激勵去做應該做的好事時，我們就會覺得自己很懶惰。

You have seemingly no problem putting in long hours towards things that you find enjoyable or fun.

你對於你覺得有趣或好玩的事情，似乎毫不費力地投入長時間。

But when you can't see the point, you can't feel the motivation.

但當你看不見意義時，你就感受不到動力。

In other words, if you haven't discovered the core gameplay loop, you won't be incentivized to play.

換句話說，如果你還沒發現核心遊戲循環，你就無法受到激勵去玩。

So how does a core gameplay loop even work?

那麼，核心遊戲循環到底是如何運作的呢？

Why do some things feel addicting and others feel super boring?

為什麼有些東西讓人覺得令人上癮，而有些卻讓人覺得超級乏味？

And what if there was a way to feel that same desire and motivation that you might feel towards video games or watching your favorite show, but

如果有一種方法，能讓你對改善生活有重大意義的事情，也感受到玩遊戲或看最喜歡的節目時的那種渴望和動力，那該有多好？

to towards doing things that would improve your life to a significant degree?

And the first step is to understand what's going on under the hood.

第一步就是要了解底層原理是什麼。

You are only motivated to do anything in life not because the thing is enjoyable, but

你之所以會被激勵去做任何事，並不是因為那件事本身很有趣，

而是因為你覺得它「可能」會很有趣。

Now, that might sound kind of funny, but it's true.

這聽起來可能有點奇怪，但這是真的。

You're only Motivated to do something not because it's enjoyable, but because you think it might be.

你之所以會被激勵去做某件事，並不是因為它本身很有趣，而是因為你覺得它「可能」會很有趣。

A good example can be found in watching sports.

看運動比賽就是一個很好的例子。

People sit down to watch their favorite sports team in the hopes that their team will win the game.

人們會坐下來看自己支持的球隊比賽，希望他們能贏。

But when your team is getting utterly brutalized, it's not very fun.

但當你的球隊被慘電的時候，其實一點都不好玩。

But sports fans will typically watch anyways.

Why would you continue to sit there and watch your team get scored on and lose badly, even if it isn't enjoyable?

為什麼你會繼續坐在那裡看你的球隊被得分、慘敗，即使這點都不好玩？

嗯，這是因為「可能」會好玩。

You keep watching because your team might score.

你會繼續看，是因為你的球隊「可能」會得分。

It's the hope that keeps you glued to the screen even when the activity itself is in no way pleasurable.

就是這種希望讓你黏在螢幕前，即使這項活動本身一點都不令人愉悅。

This is due to a psychological phenomenon known as reward prediction error.

這是因為一種叫做「預期獎勵誤差」的心理現象。

And it's the reason why gamblers gamble, why smokers smoke, and why League of Legends players exist.

這也是為什麼賭徒會賭博、癮君子會抽菸，以及《英雄聯盟》玩家會存在的原因。

You expect that the activity that you sit down to do will be enjoyable.

你預期你坐下來要做的事情會很有趣。

And when circumstances don't play out in the way that you expect, this puts you in a state of dopamine deprivation.

當情況不如你預期的發展時，這會讓你處於一種多巴胺匱乏的狀態。

Your reward prediction had an error and it feels bad, it wounds you, and

你的獎勵預期出現了誤差，感覺很糟，這會傷害你，

it makes you crave the antidote that might just be around the corner.

讓你渴望著可能就在轉角處的解藥。

It's almost like developing a habit of cramming your foot into an extremely tight shoe only to experience the eventual relief of taking it off.

這就像養成把腳塞進極度緊繃的鞋子裡，然後再脫掉時才感受到最終的舒緩。

We've been gaslit into believing that our return back to baseline is pleasurable.

我們被誤導，以為回到原點的感覺是愉悅的。

If you and I were sitting on the couch, just chilling out together and I show you a funny meme on my phone, you'd probably say, ha, that's pretty funny.

如果你我坐在沙發上，只是悠閒地待著，然後我給你看手機裡一個有趣的迷因，你可能會說，哈，這真好笑。

And then you'd go about your day feeling kind of the same.

然後你就會繼續過你的一天，感覺差不多。

Maybe a little bit better off, because I have a brilliant sense of humor, but

也許會好一點點，因為我幽默感很棒，但

also because we shared a little moment of human connection, a little shared experience.

也因為我們共享了片刻的人類連結，一個小小的共同經驗。

But what you probably wouldn't feel is a restless agitation.

但你可能不會感到坐立不安的焦慮。

Desperate for me to show you another meme.

急著想看我再給你看一個迷因。

But that's exactly how you feel when you're scrolling YouTube shorts or browsing funny memes by yourself.

但這就跟你自己滑 YouTube Shorts 或看搞笑梗圖時的感覺一模一樣。

Like, I think that's funny about it is just go next.

像是，我覺得好笑的地方就是一直按下一張。

And the joke is that things that are made in China are not good quality.

然後笑點就是，中國製造的東西，品質都不好。

Because when you're Caught in a doom scrolling loop, you're sifting through mostly unfunny videos, which is slightly psychologically painful, which makes you crave finding an actually funny video to ease the pain.

因為當你陷入一種不斷滑動的循環時，你其實在看很多不好笑的影片，這會有點心理上的痛苦，讓你更想找到一個真的好笑的影片來舒緩這種痛苦。

The motivation to keep going doesn't come from anticipating pleasure, but anticipating the relief of the agitation.

讓你繼續下去的動力，不是來自期待快樂，而是期待緩解那種煩躁感。

The agitation that was caused by participating in the activity in the first place.

而那種煩躁感，其實是來自一開始參與這個活動本身。

This is the dopamine illusion and it's the core mechanic in a gameplay loop.

這就是多巴胺的幻覺，也是一個遊戲循環的核心機制。

It's also the very thing that we need to weaponize in order to make our real life activities more motivating and addicting.

這也是我們需要加以利用的，才能讓我們的現實生活更有動力、更令人上癮。

Before we dive into that, I just want to thank the sponsor of today's video, AG1, who have recently released a new and improved version of AG1.

在我們深入探討之前，我想感謝今天影片的贊助商 AG1，他們最近推出了全新升級版的 AG1。

They're calling AG1 Next Gen and along with it they've released a bunch of new flavors, one of which I really, really like, which is the berry flavor.

他們稱之為 AG1 Next Gen，同時也推出了許多新口味，其中我非常非常喜歡的是莓果口味。

I don't really know how they did it, but the berry flavor actually tastes delicious.

我真的不知道他們是怎麼做到的，但這個莓果口味嚐起來真的很美味。

It's so much better than the original flavor.

And for those of you who don't know, AG1 is by far my most taken supplement of all time.

如果你們不知道的話，AG1 是我至今為止攝取最多的保健食品。

And that's because it's loaded with over 75 vitamins, minerals, probiotics and whole food sourced ingredients in every single scoop.

這是因為每一份都富含超過 75 種維生素、礦物質、益生菌和全食物來源的成分。

It's honestly just the easiest way to make sure you're covering your nutritional bas.

說實話，這是確保你攝取足夠營養最簡單的方法。

My diet is far from perfect and if you're watching this video, that's probably you too.

我的飲食遠稱不上完美，如果你正在看這支影片，你大概也是一樣。

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不自覺一直滑短影音？掌握多巴胺心法，無痛戒除懶惰習慣 (The laziness cure you don't want to hear)

phenomenon

mental

deprivation

illusion