We just get right into it, don't we?

我們直接切入了主題，對吧？

What is love?

什麼是愛？

Baby, don't hurt me.

寶貝，別傷害我

Hey, it’s Marie Forleo and you are watching MarieTV.

嘿，我是 Marie Forleo ，你正在收看的是 MarieTV

The place to be to create a business and life that you love.

一個幫助你創造出，自己喜愛的事業和生活的地方

Now, if you've got some bad habits that just keep derailing your success and you are

現在，如果你有一些讓你和成功脫軌的壞習慣

ready to break them for good, this episode, my friend, is a must watch.

而你，正打算要去改變它們，那這部影片，我的好友啊，你必須要看

Now, here's why we're talking about this.

現在，我來說一下為什麼我們要談論這個主題

A few weeks ago during a company meeting someone asked for some ideas to break a late night

幾個星期前，在一個公司的會議中，有個人徵求可以

cookies and ice cream habit.

戒掉晚上吃餅乾和冰淇淋這些習慣的方法

This person said, and I quote, “It's like I turn into a child at 9 PM and I have to

這個人說，然後我來引述：「這就像我在9點的這一刻，變回了孩童，我必須要

have my cookies and my ice cream before bed.

在睡前吃餅乾和冰淇淋才能入睡。

This needs to stop.”

不可以這樣！」

And, I mean, I could relate.

我的意思是，我可以理解

I don't think that there's any human on the planet who, at any given time, doesn't

我不覺得，這個星球上有人，在任何時間下

have at least one habit that really needs to get kicked to the curb.

沒有至少一個習慣是需要被戒除的

Well, it turns out that there’s a simple two word fix that can dramatically increase

結果是，有兩個簡單的詞，可以大大地增加

our ability to resist temptation and it gives us a better chance to make a better choice.

我們拒絕誘惑的能力，並給予我們一個更好的機會來做更好的選擇

Now, this is based on research done by Dr. Vanessa Patrick.

這是立基於 Vanessa Patrick 博士所做的研究

She’s a professor of marketing at the University of Houston who published her findings on the

她是一位任教於位在休斯頓的大學的行銷學教授，她將她的發現

power of self talk in the journal of Consumer Research.

出版在 Journal of Consumer Research 的 the power of self talk 中

She found that when participants framed a refusal as “I don't,” for instance, “I

她發現，當參與者架構出的拒絕像是...例如說「我不」

don't eat chocolate cake” or “I don't eat sugar,” instead of “I can’t,”

「我不吃巧克力蛋糕」或「我不吃糖」，來取代「我不行」

they were more successful at resisting the desire to eat unhealthy foods or skip the

他們在拒絕吃不健康食物、或因為偷懶而不上體育館

gym.

的誘惑上會更容易成功

In fact, they found that when it came to deciding whether to eat certain foods, saying "I

事實上，他們發現，當人們要決定是否吃某項特定食物的時候，說「我不」

don't" was nearly three times as effective as saying "no" and about eight times

比說「不」有大約三倍的效力，比說

more effective than saying "I can't."

「我不行」有大約八倍的效力

Very interesting, right?

很有趣，對吧？

I don't versus I can't.

「我不」對上「我不行」

Two teeny tiny words that can make a ginormous difference.

兩個差異極小的字卻造就了很大的不同

And here's why.

為什麼呢？

When we say "I don’t," we are empowered.

當我們說「我不行」時，我們是被授予權力的

We're determined.

我們是很確定的

We are at choice.

那是我們選擇的

It's a tough, strong phrase like, end of story.

這是一個強硬的詞語，就像，情況就是如此

But when we say “I can't,” we disempower ourselves.

但當我們說「我不行」，我們削減了自己的信心

It sounds like we're not allowed to do something by some outside force.

這聽起來像是，因為某種外在的力量，讓我們不被允許做某些事情

You know what?

你知道嗎？

We make ourselves feel deprived when we say “I can't.”

當我們說「我不行」時，我們像是使自己的選擇權利被剝奪了

And in essence, we make ourselves weak, whiny little b**ches like, “Wah, I can't have

本質上，我們使自己成為弱勢、愛抱怨的小孩，就像「哇~我不行吃

the cookie.”

餅乾~」

Now, what's even cooler though is we can tuck this little trick into every corner of

更酷的是，我們可以將這個小技巧塞進我們生活中的

our lives.

每個角落

We can start making some clear, strong declarations, like this.

我們可以開始做出一些明確、肯定的誓言，像是：

I don't eat Skinny Pop every night.

我每晚都不吃 Skinny Pop

I don't look at my phone during dinner.

我不在吃晚餐時滑手機

I don't unnecessarily tjuz the MarieTV set.

我一定要收看 MarieTV 系列的節目

I don't put the toilet seat down.

我不將馬桶座圈放下來

I don't refer to everyone whose name I don't immediately remember as Chimichanga.

我不提起，所有我沒有馬上記起來的人名，像是Chimichanga

I don't show up to the set of MarieTV nude starting tomorrow.

我從明天開始，不會在 MarieTV 系列的影片中，以裸體出現

I don't stay up until 3AM watching bear attack videos rubbing fried chicken all over my thighs.

我不再因為，邊觀看熊打架的影片邊用炸雞揉過我的大腿，而熬夜到凌晨三點

I don't say no to new experiences.

我不向新的經驗說不

I don't shave.

我不再刮鬍子

Pretty awesome, right?

非常令人驚艷，對吧？

And if you ever forget about this little two word miracle I want you to power up this tweetable.

如果你曾忘記這兩個之間的微小差異，我希望你去這個推特版

When you need the strength to resist a bad habit, I don't is stronger than I can’t.

當你需要力量來拒絕壞習慣時，「我不」的力量大於「我不行」

Now I would love to hear from you.

現在我希望聽到你的些許建議

Okay, what’s the one habit that, if you’re super duper honest with yourself, is derailing

好的，什麼樣的習慣是，如果你非常誠實地面對你自己，

your success or your happiness?

是讓你與成功或幸福脫軌的？

Is it eating a certain food, is it checking social media when you should be writing or

是吃了某項食物？還是當你必須要寫作或創作時，

creating?

你去看了社群軟體？

Is it binge watching some just dumb stuff on Netflix all night long?

還是瘋狂地在Netflix上，看無聊的東西看了整晚？

No matter what it is, in the comments below tell me what, as of this moment, you will

不管是什麼，都在下面的留言中告訴我，在這一刻

no longer do using the phrase “I don't.”

你將用「我不」來聲明不再做這件事

As always, the very best conversations happen at the magical land of MarieForleo.com, so

和往常一樣，最精彩的討論在奇幻般的 MarieForleo.com

head on over there and leave a comment now.

所以趕快去看看，並留言吧！

And once you are there, be sure to subscribe to our email list and become an MF Insider.

一旦你去看看，一定要記得訂閱我們的電子郵件，成為 MF Insider

You’ll get instant access to a powerful audio training I created called “How to

你會得到一個由我創造的，強大的聲音訓練叫做「如何得到你所想要的任何東西？」

Get Anything You Want.”

的連結

It’s really good.

這真的很棒

You’re also gonna get some exclusive content, special giveaways, and personal updates from

你也會得到一些額外的內容、特別的贈品、還有

me that I just don't share anywhere else.

我不會分享到其他地方的個人專屬更新

Stay on your game and keep going for your dreams because the world does need that very

持續你的遊戲並堅持你的夢想，因為世界需要

special gift that only you have.

只有你擁有的那份天賦

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

謝謝你的收看，我們在下次的 MarieTV 上相見

I don't frequently tell Zach to sit directly on top of this.

我不常叫 Zach 直接坐在這上面

Yay!

耶！

You got breakfast!

你拿到早餐了！

I don't make my team dress up.

我不讓我的組員們穿衣服

Oh, boy.

喔，男孩

I don't say no to Marie.

我不對 Marie 說不

Like the bass jelly just gets to settle.

就像男低音的問題得到解決

Alright.

沒錯

The jiggle gets to settle.

這個搖擺得到了解決

I don't even know the meaning of the word no.

我甚至不知道「不」這個字的意思