Maybe we told ourselves that we'd finish that essay by the end of the week.

我們也許是告訴我們自己在這個星期過完之前要完成那篇論文。

Maybe we told ourselves that we'd start hitting the gym this summer or maybe we even told ourselves that we'd finish that book some YouTubers suggested we read.

我們也許是告訴我們自己這個夏天，我要開始上健身房，或者甚至我們也許是告訴我們自己要看完那本一些 YouTubers 推薦我們看的書。

But often times we find ourselves not doing the things that we set out to do, and that's not good.

但大多時候，我們發現我們自己沒有在做我們設定好要做的，而這並不好。

It's never good when you say something and you contradict it. It hurts your self-esteem.

當你違背你所說過的話時，這從來不會讓你覺得開心。那傷了你的自尊心。

So today we're gonna be talking about exactly how to actually do what you say that you're going to do, and the best way for me to do so is by referring to a study that was published in the British Journal of health psychology.

所以今天我們正要來談如何實際做好你所說的要做的事，而對我來說最好的說明方法是藉由一個出版於英國健康心理學日誌的研究。

This study looked at a group of 250 people who were separated into three different groups.

這個研究追蹤了一個總共 250 人，並被分到三個不同組別的群體。

The first group was told to follow an exercise routine for the next two weeks.

第一組被告知要在接下來的兩週遵照一個運動清單。

The second group was told the same thing as the first group, but they were also shown videos and clips about the benefits of exercise.

第二組和第一組一樣被告知相同的事，但他們也觀看有關運動的好處的影片和短片。

This group was called the motivated group and these videos served as the motivation.

這組被稱為被激勵組，而這些影片則用來激勵他們。

The third and final group was told the same thing as the first group.

第三也是最後一組也和第一組一樣，被告知相同的事物。

They were also shown the same exact videos as group number two, but on top of all of that they filled out the following sentence, I will partake in at least 20 minutes of vigorous exercise at blank place at blank time.

他們也和第二組一樣觀看一模一樣的影片，但除了這些以外，他們填上了接下來的這個句子，我會在某某地點某某時間參與至少二十分鐘的活力運動。

This concept is called implementation intention. Basically when you write down the conditions of completing a task.

這個概念被稱做執行意圖。就是你寫下完成一樣任務的處境。

So let's take a look at the results of this experiment.

那麼我們來看看這個實驗後的結果。

Out of the first group, 38 percent of the people exercised at least once a week for the next two weeks.

在第一組中，百分之三十八的人在接下來的兩週中至少每週運動一次。

Out of the second group, which was the group that was shown motivational videos, only 35 percent of them exercised at least once a week for the next two weeks.

在第二組中，就是那組觀看激勵影片的組，只有百分之三十五的人在接下來的兩週中每週至少運動一次。

So it seems motivational videos don't really do much, and might actually be counterproductive.

所以激勵影片似乎沒有甚麼幫助，還可能導致反效果。

And finally the third group, the group that used implementation intention had a whopping 91 percent of their participants hitting the gym at least once a week for the next two weeks.

而最後是第三組，有用執行意圖的這組中，有達驚人的百分之九十一的參與者在接下來的兩週中每週至少運動一次。

That is significantly higher than the other two groups, and it goes to show just how effective implementation intent is.

那比其他兩組都高上許多，而那指出執行意圖有多麼地有效。

Now, there have been hundreds of studies looking at the effectiveness of implementation intention.

現在，已經有更多的研究在關注執行意圖的有效性。

There have been studies on dieting, studies on making reading into a habit, studies on working and all of them point to the fact that implementation intention is extremely effective in terms of getting you to do the things you say you're going to do.

有有關節食的研究，有關養成閱讀習慣的研究，有關工作的研究，而這些研究都指出執行意圖在幫助你完成你所說要去做的事上非常的有效。

Now the question remains why.

現在的問題是為什麼。

Why does writing down a short little sentence which takes no more than a minute do so much.

為什麼只花不到一分鐘寫下來的一句這麼短的句子可以有這麼大的幫助。

Well, think of it this way. Let's say for example, you're someone who wants to start a new exercise habit.

嗯，這麼想好了。舉例來說，你是那個想建立一個新的運動習慣的人。

You'll often find that you'll wait around for the right moment, the perfect opportunity where you're filled with motivation to go and hit the gym.

你常常發現自己在等一個好的時機，一個你充滿動力去上健身房的完美機遇。

And more often than not, that moment never comes.

而更多時候，那個時刻從來沒有到過。

The majority of people are simply not filled with motivation all of the time.

大多數的人並非總是充滿了動力。

However, when you write down exactly when and where you will exercise, it changes everything.

然而，當你清楚地寫下你甚麼時候要去哪裡運動時，所有事情都不一樣了。

You no longer have to wait for motivation because you've already set an appointment.

你不再需要等待有動力的那刻因為你已經有預約了。

See studies have actually found that in terms of willpower, it actually takes more willpower to make the decision of going to the gym than the actual workout itself.

看看這些研究有關意志力的發現，做下上健身房的決定比起實際去運動本身需要更多的意志力。

It takes more willpower to put on your shoes and step out of your door than the actual workout.

穿上鞋出門比起實際去運動需要更多的意志力。

So if you make the decision beforehand, you save yourself from having to spend willpower on the day of, and this makes the process of hitting the gym much easier, especially after a long day of work where your levels of willpower are already low.

所以如果你事先做好決定，你拯救了自己不用在當天花費意志力，而這讓上健身房的過程變得更加容易，尤其是在你工作一整天後，意志消沉的狀態時。

So for those of you that want to stick to a habit or get something done, I suggest you take advantage of this trick.

所以那些想要維持一個習慣或是完成某件事的人，我建議你好好利用這個祕訣。

So what I like for you to do in the comments below is to write out your own implementation intention.

所以我希望你做的是在下方的留言區寫下你自己的執行意圖。

Let me know what it is that you'd like to accomplish, and when and where you're going to do it.

讓我知道你想實踐的意圖是甚麼，和你甚麼時候要在甚麼地方做這件事。

Something important to note is that you should make your implementation intention as reasonable as possible.

另外一項重要的提醒是你應當讓你的執行意圖越合理越好。

If you have a big task like an essay that needs to be done, break it down.

如果你有一項重大的任務，像是一篇必須完成的論文，把它分成幾個步驟。

So instead of saying I'll complete my essay at the library tomorrow at 5 p.m., it's more effective to say I'll write the first two paragraphs of my essay at the library tomorrow starting at 5 p.m..

所以與其說我要在明天下午五點於圖書館開始完成我的論文，不如更有效地說我要在明天下午五點開始，在圖書館寫我的論文的頭兩段。

The simpler the task, the less of a chance you'll avoid it.

當任務越簡單，你逃避它的機率也就越低。

This episode is brought to you with the help of AvaTrade.

這集節目是經由 AvaTrade 的協助呈現給你。

Avatrade is a cryptocurrency trading platform, and for those of you that don't know what cryptocurrencies are, they are a new form of currency that operates independent of a central bank.

AvaTrade 是一個加密電子幣的交易平台，而那些不知道甚麼是加密電子幣的人，加密電子幣是一種新的貨幣型態，它們獨立運作於一個中央銀行之外。

That means no country or bank has control over it.

那個意思是沒有國家或是銀行可以操控它。

Some of the popular cryptocurrencies right now are Bitcoin, etherium and litecoin, all of which I've invested heavily in.

一些現在很流行的加密電子幣有比特幣、以太幣和萊特幣，這些貨幣我都有大量投資。

I personally believe that eventually humanity will operate on a global currency, and cryptocurrencies seem like a reasonable candidate.

我個人認為最終人們會使用一種全球性的貨幣，而加密電子幣似乎是一個合理的候選人。

However, it's hard to say exactly which cryptocurrency will have a place in the future of mankind, so it's something I'd suggest you look into further in your own time.

然而，要準確地判定哪一種加密電子幣在未來會在人類生活中佔有一席之地並不容易，所以我建議你自己在你有空時去做更深入的研究。

AvaTrade is a reputable platform for any of you that are interested in getting in on some of this action.

AvaTrade 是一個讓有興趣的人可以獲得更多資訊且享譽盛名的平台。

One of the good things about trading cryptocurrencies is that there are no fees and with AvaTrade, you can start off with as little as $100.

交易加密電子幣的其中一樣好處是不用付費，而使用 AvaTrade，你可以用少至一百塊美金的金額開始。

And just to be clear, when you trade on AvaTrade, you are not buying coins you are trading on the price of these coins.

而更清楚地來說，當你在 AvaTrade 上交易時，你不是在以你交易這些幣的價格買它們。

So for those of you that are interested in cryptocurrencies, I suggest you head on over to AvaTrade by clicking on the link in the description below.

所以那些對加密電子幣有興趣的人們，我建議你趕快點下方描述欄中的連結去 AvaTrade。

Stay tuned, guys.

別轉台，各位。