I'm about to laugh so I gotta hang on for a second.

我快要笑出來了所以我要ㄍㄧㄥ一下

Ok.

Ok

Hey, it's Marie Forleo and you are watching MarieTV, the place to be to create a business and life you love.

嗨，我是 Marie Forleo，你正在收看 MarieTV，教你如何創造你所愛的事業與生活的頻道

Now, if you can't seem to get motivated because your hard work never pays off, this episode is for you.

如果你總是因為努力無法有回報而缺乏動力的話，這一集就是為你量身打造的

Today's question comes from Chris and he writes:

今天的問題是來自 Chris ，他說：

“Hey Marie, I'm 19 years old and here's my dilemma.

「嗨，Marie，我今年 19 歲，而我陷入了一個困境

I have a massive lack of motivation to do anything or really live my life.

我嚴重地缺乏動力來完成任何事，或甚至是活下去

I look deep within myself for answers and see that I've always felt no matter what

我從頭審視自己想要找到原因，而發現我總覺得不管

I attempt to do, my hard work NEVER (in all caps) pays off.

我嘗試要做甚麼，我的努力(全部大寫)永遠沒有回報

School, volleyball, work, even friendships.

課業、排球、工作、甚至友誼

It never seems to be enough.

我的努力似乎永遠不夠

I now realize hard work isn't enough, so I want to know, what is?

我現在了解單純只有努力還不夠，所以我想要知道，那要做什麼才夠？

What can I do to re-motivate myself and make my hard work smart work?

我該如何重新激勵自己並把自己的苦勞變成功勞

How can I make my efforts count so I can live a meaningful, fulfilling life?

我該如何才能讓我的努力有回報並生活得有意義和抱負

Thank you for everything that you do.

謝謝妳做的一切

The beauty in your soul transcends my small computer screen and no amount of words will

我透過我小小的電腦螢幕感受到妳美麗的心靈，文字無法

ever be enough for me to express my appreciation to you.

表達我對妳的感激

With love, Chris.”

Chris 敬上」

Aww!

噢！

Chris, I adore you and not just for that really sweet and poetic thing you just shared with me.

Chris，我喜歡你，不只是因為你剛跟我分享的那些可愛且詩意的文字

I've gotta tell you, it is beyond awesome that you are so self aware.

我必須得說，你能如此的自我反省真的是太棒了

Self aware enough to really ask these important questions at this point in your life.

如此的自我反省到讓你能在你生命的這個階段問出這些重要的問題

While there's so much we could talk about today, I want to focus on one important shift

雖然我有很多東西可以回答你這問題，但我想專注在一個你可以做的改變

that you can make that if you really do it, Chris, and you make it a habit, it can change everything.

如果你真的做了，Chris，你把它變成習慣的話，將會改變一切

First you will instantly start to experience more of that meaning and fulfillment that

首先，你將馬上開始體驗到那些你一直渴望的

you've been craving.

人生意義和滿足

Second, that motivation and excitement for life, that's going to come flooding back to you.

第二，對人生的動力和興奮將如潮水般向你襲來

And third, this approach will give you the best possible chance of ensuring that your

第三，這將是最能夠確保

hard work will actually pay off.

你的努力會有回報的方式

Now, while it can't guarantee results, because honestly nothing can, it does give you the

雖然不能保證結果，畢竟老實說任何東西都不能保證，但它可以給你

best possible chance of creating them.

創造結果的最好機會

Here's the habit.

讓我告訴你是什麼習慣

If you want lasting motivation, you've got to focus on the action itself, not the outcome.

如果你想要持續地充滿動力，你必須專注在過程，而不是結果

Now, it doesn't matter whether this is about school or work or sports or relationships.

不管是學校，工作，運動，或是各種關係

Moving forward, Chris, here's what you've got to do.

Chris，這就是你接下來必須要做的事

You have to consciously shift your attention to the action you're taking instead of the

你必須持續地將專注力放在行動本身，而不是

outcome or the result that you're trying to achieve.

結果或是你想達到的目標

In other words, start giving your full attention to the present moment, to the actual process

換句話說，開始把你全部的注意力放在當下，放在

itself, not the end goal.

過程，而不是最終目標

It's a practice that I call "making isness your business," which we talk about in more

我把這個行為稱作「活在當下」，我在這部影片有

detail in this video over here.

解釋更多的細節

This is both a spiritually satisfying way to approach your life and it will give you

這既是一種能讓心靈上獲得滿足的生活方式，同時也是你

the best chance to get that payoff that you're looking for.

獲得你想要的回報的最大機會

In fact, there is some research to back this up.

事實上，有研究也支持這個習慣

It shows that this one habit can help you stay genuinely motivated and experience that

研究顯示這樣的習慣能讓你由衷地保持動力並體驗

meaning and fulfillment that you're lacking right now.

你現在缺乏的人生意義和成就感

Here's a quick summary of the science.

我來簡單講講這個研究的內容

Two researchers, Fishbach and Choi, from the University of Chicago and Korea Business School

來自芝加哥大學和韓國商學院的兩位研究者，Fishbach 和 Choi

conducted a study with over 100 students working out at the gym.

研究了超過100位正在健身房健身的學生

They divided the students up and one group was told to describe and focus on their end

他們把學生分組，一組被要求要專注說明他們的

goal, like losing weight.

最終目的，例如減重

The other group was told to describe and focus on the process itself: warming up, stretching,

另外一組則要專注說明過程本身：暖身，伸展，

running on the treadmill.

在跑步機上跑步

Both groups were told to keep that same focus throughout their entire workout.

兩組都被要求在整個運動過程中要持續地專注在各自的重點上

Now, check out the result.

來看看實驗結果吧

The end goal focus group actually ran for less time than the process focus group, 34

專注在最終目標的那一組比專注在過程的那一組跑了較短的時間，34

minutes versus 43 minutes.

分鐘比上43分鐘

And, this is what's relevant to you, Chris, the goal group reported that the workout felt

接下來是對你重要的部分了喔， Chris ，專注在最終目標的組別表示他們覺得運動感覺

like more of an effort compared to the process group, who found the experience itself more enjoyable.

像是一件差事，而專注在過程的那一組則覺得這個經驗比較令人享受

Then they repeated this process with things like doing origami and flossing your teeth

接著他們重複這實驗到其他不同的事情，像摺紙或是用牙線剔牙

and the results were consistent.

也獲得了相同的結果

Must have perfect mouth health!

口腔衛生一定要保持！

I'm really enjoying the feeling of flossing my teeth!

我真的很享受用牙線剔牙的感覺

Winner: Most likely to floss for life!

贏家：最有可能一輩子都用牙線剔牙

The bottom line, if what you're looking for is lasting motivation, meaning, and fulfillment,

最後的結論是，如果我們想要的是持續的動力、人生意義與成就感

you have got to focus your attention on the actions you're taking, not the end goal.

你必須把注意力放在你當下做的事情，而不是最後的結果

You know, high performance athletes and sports psychologists, they have known about this

傑出的運動員和運動心理學家早就知道這件事了

and they've practiced it for eons.

並早就實行多年了

Right?

對吧？

Once you're clear on your goal, they all talk about the fact that if you really want

一旦你清楚了你的目標，他們都說如果你真的很想

to win you have to train yourself to engage fully in the present moment and really get

要贏，你必須訓練自己以便讓自己專注在當下，並且

into that state of flow.

真的進入那心無旁騖的狀態

So this is your mission, Chris. If you choose to accept it,

所以這就是你的任務啦，Chris。如果你選擇要接下這個任務，

it will make a tremendous difference in both how you feel and what you achieve for the rest of your life.

它將會為你接下來的人生帶來巨大的改變，不管是你的心情，還是你的成就。

Now, two more quick notes before we wrap up.

在結束前我再做兩個小提醒

Number one, you've gotta commit to being a lifelong learner and ask for feedback from

第一點，你一定要「活到老，學到老」，並去請教那些你

people that you trust and respect.

信任且尊敬的人，得到回饋和評語

Because who knows, Chris?

因為誰知道呢，Chris？

I mean, maybe there is stuff that you're doing that you could actually improve.

說不定你現在做的事情中，有些是你可以改進的

For example, you might want to ask your soccer coach if he or she has any feedback for you

例如，你可以問你的足球教練對你有沒有評語

that can help your performance on the field.

可以增進你在球場上的表現

There is always another level of mastery to reach in any area of life.

不管在什麼領域，總是有個更高的境界等我們去達成

So be proactive and get the feedback that you need to keep on growing.

所以要保持積極並取得那些可以讓你進步的回饋

Number two, whenever you feel down and demotivated I want you to do this.

第二，每當你感到低落或消極時，我想要你這麼做

You've gotta help somebody else.

你去給我幫助其他人

Just take a look around and ask yourself who might need a little encouragement or some

看看周遭然後想想誰可能需要一點鼓勵或者

support or some appreciation?

支持或是讚賞

I mean, is it a family member or a friend or someone in your community?

可能是家人、朋友或是你的某個鄰居

It doesn't have to be some huge, monumental act, just something simple from your heart,

這不用是什麼偉大或崇高的舉動，只是一件你由衷做的好事

and you've got a big one.

而你一定是個體貼友善的人

I mean, one of the best ways to stay rooted in your own happiness is to help someone else experience their own.

要讓自己保持快樂最好的方法就是去讓別人也感到快樂

So let's wrap this one up with a reminder of this week's key habit and, yes, it's

就讓我們用本周關鍵習慣小提醒來做結尾吧，這也同時是我們

also our tweetable.

的推特，大家可以轉推

The secret to staying motivated: focus on what you're doing, not what you're trying to achieve.

保持動力的秘訣：專注你在當下所做的事，而不是你想達成的目標

Now I would love to hear from you.

現在我想聽聽你們的意見

So can you relate to what Chris has been feeling lately?

你們對 Chris 最近的心情有同感嗎？

Like you're working really hard and yet it never seems to pay off?

已經很努力地去做了卻總是得不到回報？

Do you have any personal habits that help you stay in that state of present moment flow in your own life?

你在生活中有什麼幫助你專注在當下的個人小習慣嗎？

I want to hear from you.

我想聽聽你們的看法

So the best conversations happen after the episode over at MarieForleo.com, so go on

最棒的對話都發生在 MarieForleo.com 上的影片結束後，所以

over there and leave a comment now.

過去那邊然後留個言吧

Once you're there, be sure to subscribe to our email list and become an MF insider.

當你進入網站後，一定要訂閱我們的 email 並成為 MF 的會員

You'll get instant access to a powerful training called How to Get Anything You Want

你將馬上可以進入我們強大的訓練課程，叫「如何得到你想要的任何東西」

and you'll get exclusive content, special giveaways, and personal updates from me that

你將得到獨家內容，特別送禮活動，和我個人的更新

I just don't share anywhere else.

這些我都不在其他地方分享的

Stay on your game and keep going for your dreams because the world needs that special

繼續保持努力並追逐夢想吧，因為世界需要

gift that only you have.

你那獨有的天賦。

Thank you so much for watching and I'll catch you next time on MarieTV.

感謝你的收看， 我們下次見。

Ready to find your voice and sell with heart?

準備好要找到你的特色並誠心地銷售嗎？

We'll show you how.

讓我們教你怎麼做

Get started now with our free writing class at TheCopyCure.com.

馬上開始我們在 TheCopyCure.com 的免費寫作課程

Side effects include enlarged profits.

副作用包括利潤上升喔

Oh, great.

太好了

We're rolling.

我們開拍了

That just means I've got to make sure that I'm doing more things.

這代表我要確保我正在做更多的事

Do you think we can get Rihanna on just to go, “I really love my work, work, work,

你覺得我們可以請到蕾哈娜然後請他唱「我真的很喜歡我的工作、工作、工作 ...

work, work”?

工作、工作 ...？」

Imma go for it.

我想要試試看

Imma go for it.

我想要試試看

We put that in your can?

我們把那個放進你的罐子？

No.

不

We put that in our can.

我們把那個放進我們的罐子

It went in the can.

它跑進罐子裡面了