So, why is it so difficult to keep motivated?

到底為什麼維持動力這麼難？

And how can science help us achieve what we're after?

而科學如何幫助我們實現目標呢？

In one MIT study, students were given two types of tasks. In the first, they had to hit 2 keys on a keyboard as many times as possible in 4 minutes, and those that did it the fastest would receive money.

在麻省理工學院進行的一項實驗中，學生被指派兩項任務。第一項是在四分鐘內盡量點擊電腦上的兩個按鍵，動作最快的人能拿到獎金。

For some, the reward was $300, while for others, only $30.

有些人的獎金為300美金，有些人只有30美金。

Interestingly, performance was 95% greater in the high $300 group, highlighting how money can be a motivator.

有趣的是，獎金300美金的組別的速率快了95% ，這表示錢是一大誘因。

But, in the second task, the same students were asked to solve a more complex math problem, and this time, those offered the high reward performed 32% slower than the small reward group.

但在第二項任務中，同樣的學生被要求解一道困難的數學題，這次，高獎金組別的速度卻比低獎金組別慢了 32%。

This is known as the 'distraction effect'.

這被稱為「干擾效應」。

When we're given a task that requires problem solving, economic or emotional pressure can cause the focus to shift to the motivator, ultimately dividing your attention and reducing performance.

當我們接到需要解決問題的任務時，經濟或情緒壓力會把我們的注意力轉移到獎賞上，使我們分心並降低工作績效。

When we look inside the brains of individuals, fMRI scans reveal that people who complete a challenge for fun and people who do it for a reward show similar activity throughout the brain.

觀察人類大腦內部時，功能性磁振造影(fMRI)顯示，為了樂趣完成挑戰的測試者和為了獎勵完成挑戰的測試者，腦中出現相似的活動。

But, interestingly, if those offered a reward the first time are asked to participate again for no reward, scans show a decrease in activity in the anterior striatum and prefrontal areas, parts of the brain linked to self-motivation.

但是，有趣的是，第一次可得到獎勵的測試者被要求無償地做同樣的事情，影像顯示大腦中掌管自我激勵的前部紋狀體和前額葉，活動量都降低了。

It seems that rewards may cancel out our natural sense of play.

看來獎勵會消除我們對事物與生俱來的興趣。

So, how does this apply to you? Well, it turns out that 'play' is the strongest motivator for sustained behavioral changes.

這和你又有什麼關係呢？其實這說明了「玩樂」才是我們改變習慣的強大動力。

It makes sense that we stick with enjoyable activities, but considering 67% of gym memberships go unused, it seems most of us are picking the wrong activities to achieve our goals.

從事我們有興趣的活動是理所當然的，但考慮到有 67%的健身房會籍沒被使用過，似乎大多數人都選錯了實踐目標的方法。

You might burn the most calories on a treadmill, but not if you stop going after 2 weeks. Pick something you actually like doing!

也許跑步機對燃燒脂肪最有效，但如果只持續兩周就放棄，結果就不同了。選擇你真正喜歡做的運動吧！

Your goal itself also matters. A study investigating reasons for exercise found that those focused on weight loss spent 32% less time exercising than those who said they want to feel better in day-to-day life.

目標本身也很重要。一項調查運動原因的研究發現，那些為了減肥而運動的人，運動時間比為了活得更好的人少了 32%。

And, while it's always good to have a positive attitude, optimism may not always be the best strategy.

還有，雖然保持正面的態度是好事，但有時候樂觀並非最佳策略。

In a study of 210 females trying to quit smoking, participants who only imagined major success with few obstacles were less likely to reduce cigarette consumption.

在一項針對 210 位試圖戒菸的女性的研究中，那些幻想自己會毫無阻礙地成功戒菸的受測者，抽菸減量的可能性更小。

Positive thoughts can often trick your brain into thinking you've already achieved the goal, giving you a sense of reward and reducing motivation.

正向思考有時候會讓你的大腦沉浸在已經成功的假象中，讓你因為成就感而降低動力。

But this doesn't mean negative thoughts are good.

但這不表示負面思想是好的。

Imagining a goal coming true, and then thinking through the obstacles that stand in your way is the best mixed approach. This is known as 'mental contrasting'.

想像目標即將實現，再想想途中所要克服的障礙，是最佳的折衷方案。這就是所謂的「心智對比」。

Finally, try and avoid the 'what the hell' effect. This behavior was first addressed when researchers gave dieters varying sizes of milkshakes, from small to large,

最後，盡量避免「管他的」效應。這種現象是在研究員先提供節食者大小不同的奶昔，

and then offered them ice cream afterwards.

再給他們冰淇淋時首次發現。

It turns out, those who had large milkshakes also ended up eating more ice cream because 'what the hell, I've already ruined my diet, I might as well go all out'.

結果，喝了大杯奶昔的受測者也吃了更多冰淇淋，因為他們心想「管他的！反正我已經破戒了，乾脆就大吃一頓吧」。

Anticipating that you will have some bumps along the road to success, whether it be a fitness goal, quitting smoking or work aspirations, will bring you closer to making your goals a reality.

預料自己在成功的路上會遇到些阻礙，無論目標是健身、戒煙或工作期許，都可以讓你更貼近目標。

Want some tips for motivation with short term goals? Like that assignment that's due tomorrow?

想知道如何提昇短期目標的動力嗎？像是明天就要交的作業？

Check out our latest AsapTHOUGHT video on the best tips to overcome that lazy feeling.

快點去看 AsapTHOUGHT 最新的影片，教你克服懶惰的最佳妙方。

Link in the description.

連結在資訊欄。

Special thanks to Audible for supporting this episode and giving you a free 30-day trial at audible.com/asap.

特別感謝 Audible 贊助這集節目，同時提供了 audible.com/asap 三十天的免費試用期。

This week we wanted to recommend the book "No Sweat" by Michelle Segar, which translates years of research on exercise and motivation into simple ideas that aim to empower you out of exercise failure! You can get a free 30-day trial at audible.com/asap, and choose from a massive selection! We love them as they are great when you're on the go.

本周我們想推薦 Michelle Segar 寫的《No Sweat》這本書，它將多年來對運動和動力的研究轉化成簡單的概念，讓你擺脫運動失敗的煩惱。你可以免費試用 audible.com/asap 三十天，瀏覽豐富多樣的有聲書籍。我們覺得這個平台很棒，因為隨時隨地都能收聽。

And subscribe for more weekly science videos!

記得訂閱以觀賞每週的科學影片！