He will become the wisest and most powerful of the Norse gods, but not yet.

他將成為最聰明、最強大的人。 的北歐諸神，但還沒有。

For now, he hangs from Yggdrasil, the world tree that holds all nine worlds together,

現在，他被掛在世界的Yggdrasil上。 撐起九大世界的樹。

with a spear lodged in his chest.

胸口插著一根長矛。

He will hang there for nine days, and nine nights, on the border between life and death.

他要在那裡掛九天，九天... 夜，在生與死的邊界上。

All the while, he peers down into the magical waters of the well below, calling out for

同時，他還窺視著神奇的。 井下之水，呼之欲出

the godly knowledge of the runes.

符文的神識。

Satisfied with his sacrifice, they emerge, revealing to him their wisdom and bestowing

滿意他的犧牲，他們出現了。 啟迪他的智慧，賜予他

him with great power.

他的力量很大。

Odin had given himself to himself.

奧丁已經把自己交給了自己。

Or, more specifically, he sacrificed his present-self for his future-self.

或者說，更具體地說，他犧牲了他的現在的自己。 為他未來的自己。

It's no coincidence that he had to perform the greatest sacrifice for the greatest reward.

這不是巧合，他要表演的是 以最大的犧牲換取最大的回報。

This story is, at the least, a metaphor for self-sacrifice or self-discipline.

這個故事至少是一個隱喻。 自我犧牲或自我約束；

And, it's one that we have been telling for generations.

而且，這是一個我們一直在講的。 幾代人。

Humanity has held the virtue of self-control in such high regards that it's a staple in

人類一直秉持著自律的美德。 崇高的敬意，以至於它成為主打的

most religions and the moral of many myths.

大多數宗教和許多神話的寓意。

In Christianity, the first sin - eating the forbidden fruit - was a lapse in self-control.

在基督教中，第一宗罪------------------------------------------------------------------------吃了 禁果--是自控能力的失誤。

In Greek mythology, evil entered the world when Pandora could not control her curiosity

在希臘神話中，邪惡進入了這個世界。 當潘多拉無法控制自己的好奇心時。

and opened the box.

並打開了盒子。

This myth, in particular, has even entered our everyday language.

尤其是這個神話，甚至已經進入了 我們的日常語言。

If I want you to avoid a temptation, for fear of causing disastrous consequences, I might

如果我想讓你避開誘惑，因為害怕。 貽誤戰機

warn you against "opening Pandora's box".

警告你不要 "打開潘多拉的盒子"。

The elevation of this virtue to religious and mythic proportions highlights a commonly

將這一美德提升到了宗教的高度。 和神話的比例，突出了一個普遍的

held belief: self-discipline plays a huge role in leading you to your best future, as

堅信：自律發揮了巨大的作用。 的作用，引領你走向最好的未來。

in the case of Odin, or your worst one, as with Pandora.

在奧丁的情況下，或你的最壞的一個，作為。 與潘多拉。

If this is true, it seems like it would be great if we could all have some more self-discipline.

如果這是真的，那就好像是 如果我們都能有更多的自律，那就太好了。

But, what is self-discipline?

但是，什麼是自律？

People often use the term to describe someone who makes "good" long-term decisions by overcoming

人們經常用這個詞來形容某人 誰能通過克服 "好 "的長期決定，做出 "好 "的決定？

short-term temptations and that's reasonable.

短期的誘惑，這是合理的。

But, when you ask them how they overcome these short-term temptations, they often invoke

但是，當你問他們是如何克服這些的時候 短期的誘惑，他們往往會招致

some sort of *will* or *willpower*.

某種*意志或*意志力。

What *will* actually means isn't really obvious.

其實*會是什麼意思並不明顯。

But, before we get to that, let's start at the beginning: the decision.

但是，在我們討論這個問題之前，讓我們先來看看 開始：決定；

At any point in time, you're making a decision on how to act.

在任何時候，你都在做一個決定。 如何行動的問題。

The difficulty arises when you have to make a decision between what's immediately gratifying

困難的是，當你必須做出 欲速則不達

versus what is not gratifying now, but will be in the future.

相對於現在的不如意，但會有 是在未來。

In other words, the difficulty lies in delaying gratification.

換句話說，難點在於延緩 滿意。

But, what causes you to not act impulsively?

但是，是什麼原因讓你不衝動呢？

The reason for any single decision you make is multivariate: genes, hormones, evolution,

你所做的任何一個決定的原因 是多變量的：基因、激素、進化。

social environment, physical environment, past experience, context of the situation,

社會環境、物理環境。 過去的經驗、情況的背景。

and a multitude of other factors all play a role.

和其他眾多因素都在 一個角色。

But, the most immediate cause of any of your actions can be traced back to your brain activity.

但是，最直接的原因是你的任何一個。 行動可以追溯到你的大腦活動。

When discussing self-discipline, one of the best places to start is with the neurotransmitter

在討論自律的時候，其中一個 最好的地方開始是與神經遞質。

dopamine.

多巴胺。

In his book *Behave*, Robert Sapolsky puts forth an example that clarifies at least one

羅伯特-薩波爾斯基在他的《*行為》一書中把 提出了一個例子，澄清了至少一個

of the primary roles of dopamine in our brains.

多巴胺在我們大腦中的主要作用。

Let's say that I take a monkey and stick him in a cage.

比方說，我拿著一隻猴子，把它插在... 在一個籠子裡。

Now, I put a lever in there that, if he pushes it 10 times, rewards him with a raisin.

現在，我在那裡放了一個槓桿，如果他按下... 它10次，獎勵他一個葡萄乾。

Next, I turn on a light that comes on before the lever enters the cage.

下一步，我打開一盞燈，它在 槓桿進入籠子。

In other words, the light signals that the lever will be entering the cage which, in

換句話說，光信號的 槓桿將進入籠子，而籠子中的

turn, signals that the monkey will be able to get a raisin.

轉，信號，猴子將能夠 以獲得一顆葡萄乾。

As a result, the monkey learns to associate the cue (a light) with the reward (a raisin).

結果，猴子學會了聯想到 提示（一盞燈）與獎勵（一顆葡萄乾）。

Interestingly, the monkey will begin to release more dopamine in response to the light than

有趣的是，猴子會開始釋放出 在光照的作用下，多巴胺的含量比

he does when consuming his reward.

他在消耗他的獎勵時。

Contrary to popular belief, *dopamine is about anticipation more than it is about reward

與一般人的想法相反，*多巴胺是關於。 欲速則不達

[8]*.

[8]*.

Certain cues in our environment hint at a potential reward and dopamine starts to rise

我們環境中的某些線索暗示著 潛在獎勵和多巴胺開始上升

in anticipation.

在期待中。

*Dopamine is what gets us to take action with respect to a goal [8].* So, how does this

*多巴胺是讓我們採取行動的動力* 那麼，這又是怎樣的呢？

relate to self-discipline?

與自律有關？

Let's say that you're deciding between an immediate reward and a delayed reward.

比方說，你在決定是否要買一個。 即時獎勵和延遲獎勵。

When you think about the immediate reward, dopamine is sent to certain parts of the brain

當你想到眼前的回報。 多巴胺被送到大腦的某些部位。

known as limbic targets [8].

稱為邊緣性靶點[8]。

When you think of the delayed reward, dopamine is sent to a different part of the brain known

當你想到延遲獎勵時，多巴胺。 被髮送到大腦的另一個部分，被稱為

as frontocortical targets [8].

作為額皮質靶點[8]。

If the part of the brain associated with delayed reward is more stimulated, you're more likely

如果大腦中與延遲相關的部分。 獎賞更刺激，你更有可能是

to delay gratification [8].

以延緩滿足感[8]。

Again, dopamine plays a role in *driving* our action.

同樣，多巴胺在*駕駛中也起到了一定的作用。 我們的行動。

So, how does your brain decide how much dopamine is sent to each part?

那麼，你的大腦是如何決定多少多巴胺？ 被髮送到每個部分？

Again, this comes down to several complex factors such as past experiences, genes, hormones,

同樣，這歸結於幾個複雜的 過去的經歷、基因、荷爾蒙等因素。

social environment, physical environment, the context of the situation and so on.

社會環境、物理環境。 的背景等。

But, pragmatically, the brains decision is affected by how pleasurable the reward is

但是，實事求是地講，大腦的決定是 受報酬的影響

and how much time it takes to get that reward [8].

以及需要多少時間才能得到回報。 [8].

Here's an example to help you understand it intuitively.

下面是一個例子，幫助你理解它。 直覺上。

Let's say that I make you an offer: you can have $100 today or $100 tomorrow.

比方說，我給你開個價：你可以。 今天有100元或明天有100元。

The reward is the same but the time delay is greater in the second scenario.

獎勵是一樣的，但時間上會有延遲 在第二種情況下更大。

You'll probably take the $100 today because there's no point in waiting until tomorrow.

你今天可能會拿100塊錢，因為 沒必要等到明天了

But, what if I said that you could get $100 today or $200 tomorrow?

但是，如果我說，你可以得到100美元的 今天還是明天200元？

It's more likely that you'll be willing to wait, if an extra $100 is pleasurable enough.

更有可能讓你願意。 等等，如果多出100元就夠爽了。

But, what if I said that if you wait until tomorrow, you could get $101.

但是，如果我說，如果你等到... 明天，你可以得到101美元。

You'll probably revert back to taking the $100 today.

你很可能會恢復到採取的 今天100美元。

Your brain does multiple calculations like this every time you decide.

你的大腦會進行多重計算，比如 每當你決定時，這。

It creates a sense of wanting or reward seeking based on the speed and size of a reward.

它使人產生一種想要或尋求回報的感覺。 根據獎勵的速度和規模。

So, how do you end up determining what rewards to seek?

那麼，你最終如何確定哪些獎勵呢？ 去尋找？

To live life is to have desires.

人生在世，就是要有慾望。

The world fills you up with needs and wants, inviting you to come and interact with it.

這個世界讓你充滿了需求和慾望。 邀請你來與它互動。

Every time you satisfy a desire, you receive an internal reward and a belief forms about

每當你滿足一個慾望，你就會得到 獎賞，並形成一種關於

how you did it.

你是怎麼做到的。

When that desire re-emerges, your brain activates the corresponding belief circuitry and dopamine

當這種慾望再次出現時，你的大腦會激活 相應的信念迴路和多巴胺

releases, in anticipation of the reward, which motivates you to repeat the same action as

釋放，以期待獎勵，其中 激勵你重複同樣的動作，因為

before.

之前。

In other words, you begin to form a habit.

換句話說，你開始形成一種習慣。

With each repetition, the neural pathway strengthens and you solidify the habit's role as the solution

每重複一次，神經通路就會加強。 而你鞏固了習慣作為解決方案的作用。

to your desire.

按照你的意願。

Here's the punchline: habits mediate the relationship between an individual's desires and their

這裡有一個衝破口：習慣調解關係 個人的慾望和他們的

environment.

環境。

To change the habit, the individual, the environment, or both have to change, and that's why self-discipline

要改變習慣、個人、環境。 或兩者都要改變，這就是為什麼自律的原因

is so hard.

是如此艱難。

We have little control over the biology that determines our desires.

我們幾乎無法控制生物學的發展 決定了我們的慾望。

According to Sapolsky, individuals with ADHD have abnormal dopamine responses when thinking

根據Sapolsky的說法，患有多動症的人。 思考時有異常的多巴胺反應

about immediate rewards vs delayed ones: they're biased towards impulsive action [8].

關於即時獎勵與延遲獎勵：它們是。 偏向於衝動行動[8]。

Individuals who experience a childhood adversity are more likely to have an underdeveloped

經歷過童年逆境的個人 更有可能是不發達的。

frontal cortex, making delayed gratification more difficult [8].

額葉皮層，使延遲滿足 比較困難[8]。

Eventually, we may be able to change an individuals biology using science, but the morality and

最終，我們也許能改變一個人的命運 生物學利用科學，但道德和。

long-term consequences of this are questionable.

這種做法的長期後果值得懷疑。

There is a part of our biology that *is* more malleable: the brain.

我們的生物學中，有一部分是*的。 可塑性：大腦。

An individual can be changed with education.

一個人是可以通過教育來改變的。

As people learn more about the world, they can test out new beliefs and reinforce new

隨著人們對世界瞭解的增多，他們 可以檢驗新的信念，強化新的信念。

behaviors.

行為。

But, this leads me to the heart of the issue.

但是，這讓我想到了問題的核心。

Self-discipline is much more of an environmental problem than it is an individual one.

自律是更多的環境 比是個別問題。

While an individual can change their beliefs and behaviors through education, the resources

雖然個人可以改變自己的信仰 教育、資源和行為

available for education are presented by the environment.

可供教育使用的資料是根據《中華人民共和國教育法》、《中華人民共和國教育法》、《中華人民共和國教育法實施條例》、《中華人民共和國教育法實施細則》、《中華人民共和國教育法實施細則》、《中華人民共和國教育法實施細則》、《中華人民共和國教育法實施細則》、《中華人民共和國教育法實施細則》、《中華人民共和國教育法實施細則》、《中華人民共和國教育法實施細則》、《中華人民共和國教育法實施細則》、《中華人民共和國教育法實施細則》、《中華人民共和國教育法實施細則》、《中華人民共和國教育法實施細則》、《中華人民共和國教育法實施

Furthermore, the habits an individual builds to meet their desires are, in large part,

此外，個人養成的習慣 以滿足他們的慾望，在很大程度上是。

a product of what's available in the environment.

是環境中現有的產物。

A study done by neuroscientist Carl Hart found that when meth addicts were given a choice

神經科學家卡爾-哈特做的一項研究發現 當安非他命成癮者有選擇的時候；

between $5 and 50mg of meth, the addicts took the $5 half of the time [11].

5美元到50毫克的安非他命，吸毒者服用了。 5元的一半時間[11]。

When he increased the value of the cash reward to $20, they almost never took the drug [11].

當他增加了現金獎勵的價值 到20元，他們幾乎從不吃藥[11]。

He found similar results with crack cocaine addicts [11].

他發現快克可卡因也有類似的結果 癮者[11]。

Hart suggests that addicts are actually rational decision makers, and will choose not to take

哈特認為，吸毒者其實是理性的 決策者，並將選擇不採取。

a drug when there are "alternative reinforcers" [11].

補藥 [11].

It seems that drug habits are more likely to be formed when individuals are in an environment

看來，吸毒的可能性更大 當個體處於一個環境中時，將形成

that offers no alternative or competing ways to meet their desires.

不提供任何替代或競爭性方法的 以滿足他們的慾望。

Bruce Alexander found similar results when he conducted his now-famous study: *Rat Park*

布魯斯-亞歷山大發現類似的結果，當 他進行了他現在著名的研究。*"老鼠公園

[12].

[12].

Prior to Alexander's study, it was commonly believed that addiction was caused primarily

在亞歷山大的研究之前，人們普遍認為 認為成癮主要是由於

by drugs.

被藥物。

When you take a drug, you get addicted.

當你服用藥物時，你就會上癮。

That's how the story went.

故事就是這樣的。

But, Alexander noticed that most drug-related studies occurring at the time placed rats

但是，亞歷山大注意到，大多數與毒品有關的 當時的研究將大鼠

in isolation.

孤立地。

He wondered if this played a role in the rats deciding to take the drug.

他想知道這是否在老鼠身上起了作用。 決定服用該藥物。

It turns out that it did [12].

事實證明，確實如此[12]。

When rats were in isolation, it wouldn't be a surprise to see them consume a drug until

當老鼠被隔離的時候，它不會是 驚訝地看到他們服用藥物，直到。

they died.

他們死了。

But, when Alexander constructed a "Rat Park" complete with friends, sexual partners, toys,

但是，當亞歷山大建造了一個 "老鼠公園" 完整的朋友，性伴侶，玩具。

and so on, rats were much less likely to take the drugs.

等，大鼠更不可能採取。 藥品。

Both of these studies present an interesting idea: addiction is much less likely to occur

這兩項研究提出了一個有趣的 想法：發生成癮的可能性更小了

when you have greater access to alternative ways to meet your own desires.

當你有更多機會獲得其他選擇時 方式來滿足自己的慾望。

In his *Meditations,* Marcus Aurelius said that,

馬庫斯-奧勒留在他的《沉思錄》中說道 那。

We were born to work together like feet, hands and eyes, like the two rows of teeth, upper

我們生來就是要一起工作的，就像腳，手一樣。 和眼睛，像兩排牙齒，上

and lower.

及以下。

To obstruct each other is unnatural.

互相阻撓是不自然的。

To feel anger at someone, to turn your back on him: these are unnatural.

對某人感到憤怒，背對著你。 在他身上：這些都是不自然的。

People are a product of their environments a lot more than we like to think.

人是環境的產物 比我們想象的要多很多。

By acknowledging this, we can have more compassion for one another but, more importantly, we

承認這一點，我們就可以有更多的同情心。 但是，更重要的是，我們...

can begin helping one another.

可以開始互相幫助。

By providing people with as many opportunities as possible for learning and alternative ways

通過為人們提供儘可能多的機會 儘可能的學習和替代方法

to meet their needs, we can eradicate the problem of self-discipline.

以滿足他們的需求，我們就可以根除。 自律問題。