The most popular comment on that video asked for how to study when you don't feel like it.

其中最熱門的留言是，當你真的不想讀書時，該怎麼讓自己唸？

This is actually a pretty common request.

這真是個常見的問題

I get this question all the time, like how to get motivated and stay motivated

我一直被問到這個問題，像是如何變得積極跟維持積極

and even how to get motivated to exercise and eat healthy.

還有甚至是如何有動力去運動跟吃得健康

So today's video is going to be all about motivation and how to stay motivated.

因此今天的影片是關於動機及如何保持積極

According to Google, motivation is "the general desire or willingness to do something"

根據 Google ，動機是指「普遍有渴望或意願去做一件事」

It's funny because sometimes there are days where we feel extra motivated

這挺有趣的，因為總有些時候我們覺得有額外動力

and feel like we can do anything.

並認為我們能做任何事情

Gym? No problem.

健身房？沒問題

Study for several hours? Lets go!

讀幾個小時的書？就讀吧！

But then there are days where we don't feel like doing anything all.

但也有些時候我們根本不想做任何事情

So my first tip is to automate your motivation.

所以我要教的第一步，便是自動激發你的動機

Let me explain!

讓我來解釋下！

Every day I have to make small choices like what time should I wake up, what should I wear,

每天我得做些細微的選擇，像是我該幾點起床、要穿什麼

what should I work on, should I go for a workout, what should I eat for lunch, what about dinner?

做些什麼事、我該去運動嗎、午餐吃什麼、晚餐要吃什麼？

Should I do more practice questions?

我該做多點習題嗎？

Should I watch an episode of Fresh Prince?

我該看一集《新鮮王子妙事多》 (威爾史密斯主演的情境喜劇) 嗎？

What time should I go to bed?

我要幾點去睡覺？

All these small decisions can get overwhelming and sometimes leads us to make bad choices.

所有這些小決定會讓我們喘不過氣，有時更導致我們做出不好的決策

There is actually a term for it.

這其實有個專業的名詞

It's called "decision fatigue."

叫作「決策疲勞」

"Decision fatigue" is refers to the deteriorating quality of decisions made by an individual

這是指人在一連串長時間做決定下

after a long session of decision making.

導致每個做出的決定的品質惡化

A good example would be eating unhealthy and not working out after a long day at work.

你在工作一整天後，接著吃不健康的食物並不運動就是個好例子

One way to overcome "decision fatigue" is to limit the decisions you make in a day.

解決「決策疲勞」的一個方式是限制你每天做決定的數量

For example the late Steve Jobs famously wore the same outfit every day.

舉例來說，賈伯斯後期較出名的事蹟便是每天都穿一樣的服裝

Mark Zuckerberg does too and even President Obama!

祖克柏跟美國前總統歐巴馬也是如此

In an interview with Vanify Fair he said:

在《浮華世界》雜誌的一個訪問中，歐巴馬說：

“You'll see I wear only gray or blue suits. I'm trying to pare down decisions.

「你會看到我每天只穿灰或藍色襯衫，我試著減低決定的次數

I don't want to make decisions about what I'm eating or wearing

我並不想花時間決定我該吃或穿什麼

because I have too many other decisions to make.”

因為我有太多其他的決策要決定。」

Wearing the same thing everyday is one way of automating and limiting the decisions you

每天穿一樣是自動化並限制自己下決定的方式之一

make but there are other ways of automating your decisions like prepping your meals for

但也有其他方法，像是預備好你一週的餐點

the week so you don't have to decide on what to for during lunch.

如此一來你不必決定午餐要吃什麼

Or having a workout routine so you know exactly what you're working out out on that day.

或是列出運動清單，這樣你能準確知道你那一天要做什麼運動

But I think one of the best way(s) to limit decisions you have to make is to use a calendar or a

不過我覺得其中最好的方法是使用一個行事曆或

schedule to make a routine.

行程表來做出每日例事

So when it comes to making a routine,

做出個每日例行公事後，

it should be personalized to the type of person you are.

就能有套你個人化的行程

We all have different personalities and preferences, so if you're a night owl, then maybe you

我們都有不同的性格與偏好，所以你如果是個夜貓子，你可能

should schedule your work or study sessions at night.

就需要安排在晚上工作或唸書

Likewise, if you're more productive in the morning then you should do the opposite and

同樣的，你若是個在上午才有生產力的人，你就應該

schedule your work sessions during the day.

將工作安排在白天

You should also consider where you feel the most productive.

你也應該去思考你在何處生產力會最高

For example, some people prefer studying alone in a room with little or no distraction while

舉例來說，有些人喜歡在個較少分心的房間內獨自唸書

others prefer studying in the library or coffee shops.

有些則是喜歡在圖書館或是咖啡店

It goes back to the meaning of motivation which is “the general desire or willingness

回到剛剛提過動機的定義：「普遍有意願去做一件事」

to do something” so if you place yourself in a setting where it's optimized to your

所以你若將自己放在一自己偏好的最佳化設定中

preferences, then your willingness to do work will come by easier and you don't have to

你工作的意願會更輕易提升，你就也不必

rely on the random bursts of motivation.

依賴其他激發動力的方法了

Stephen King once said “Amateurs sit and wait for inspiration,

作家史蒂芬・金曾講過：「業餘者坐下等待靈感 ,

the rest of us just get up and go to work.”

其他人則是起身而行。」

I think that's true for most successful people.

我想這對成功人士而言是真的

One example is Serena Williams.

美國網球巨星——小威廉絲就是個例子

Before she was tennis super star, she had to practice a lot.

在她成為網球巨星前，她不間斷地練習

When she was a little kid, her life was described like this:

當她還小時，她如此形容自己：

“...get up, 6 o'clock in the morning, go to tennis court before school.

「早上六點起床，上學前去網球場

After school, go to tennis.

放學後，再去打網球

But it was consistency.

但這是精實的

I hate to put it like this, but it's like training an animal.

我討厭這樣說，不過這就像是在訓練動物一樣

You can't just be sometime-y with it.”

你就得不斷重複這些事情。」

So in the end, the whole idea of a routine is to get you to a position where everything

所以到頭來這些都是做成例行公事，把自己放在一個任何事

is automated and you don't have to think about your next move.

都可以自動自發做，而且你不用去想下一步做什麼

It's has already been decided.

一切都已經被決定好了

If you're already at the library or the coffee shop, or at the tennis court, your

若你已經在圖書館或咖啡店，或是網球場

choice has been made — you're there to get some work done.

你的選擇就已經決定了——你就是在那裡要完成你的工作

When it comes to making a routine or a schedule building, I find that what works best for

當說到做個行程表或例行公事，我發現我自己最好的方法

me is having combination of an electronic calendar and a physical to-do list.

是用個電子行事曆跟要做事項清單

But even this can be personalized to your preferences, some people like using agendas

不過這個也可以依你的偏好去個人化設定，有些人就喜歡使用應做事項列表

and bullet journals, while others like using some sort of electronic calendar.

跟子彈筆記 (利用項目符號安排每天的任務)，然而有些人則喜愛用電子化的行事曆

I don't think there is a universal “best” method of keeping track of your routine.

我不覺得有那種持續追蹤自己行程的全世界最棒方式

I would say the best one for you is the one you're going to stick with long term.

我會說對你來說最棒的就是你將長期使用它

So let's say you have your routine and it's optimized to who you are, naturally,

所以我們乾脆說你有你的日常規劃且那是依照你自己而訂定的，自然而然

the follow-up question is "How do I stay motivated on achieving my goals?"

接下來的問題就是要在達成目標前，持續維持動機？

One way to do it is to break down big goals into smaller, more-manageable tasks.

一種方式是將大目標分成小小的、易處理的小項目

A pretty common resolution for new years resolutioners is to get healthy and lose some weight.

一個制定新年清單者的最常的願望便是變得更健康、減重

Getting healthy and losing weight may be a daunting task at first, and may cause you

變更健康和減重，第一眼看來可能是個令人懼怕的挑戰，尤其當

to lose motivation especially if you don't see results at first.

初期見不到成效時，你或許會失去動力

Breaking it down to smaller, more achievable tasks can help you stay on track and not lose motivation.

將它變成小又更易達成的項目的話，會幫助你持續追蹤並不失動力

So if the big goal is to get healthy, we can break it down to smaller but easier, more

所以若是遠大的目標是要變得更加健康，我們可以將它看得更小，卻更簡易、更

concrete tasks, like exercising 45 minutes a day for 3-4 times a week, or meal prepping

實際的挑戰，像是一週 3、4 天，再每天做個 45 分鐘的運動，或是直接

for the whole week.

做好一整週的餐點

For me, whenever I finish a smaller task, it gives me a sense of accomplishment, which

以我來說，無論何時我完成一項小項目，就會為我帶來成就感

feels good and helps me stay motivated with the bigger picture.

這讓我感覺很好且幫助我往更遠大的目標看時，能持續維持動力

So there you have it!

接著你就辦到啦！

Those are my tips on self motivation and how to stay motivated.

那些就是我如何維持自我動力的訣竅

Comment below on... Hey!

在底下留言⋯⋯嘿！

Comment below how you guys stay motivated.

在底下留言告訴我你們都怎樣保持積極的

And as a reminder I have some new stationery items at the store at thestrivetofit.com

接著提醒你們一下，我有放些文具用品在 thestrivetofit.com 網路店面上

so don't forget to check it out!

所以別忘記去逛逛！

Hope you guys enjoyed the video!

希望你們喜愛這支影片！

Don't forget to like and subscribe and I will see you guys next time.

別忘按個讚並訂閱我的頻道，我們下次見

Bye!

拜拜！