Some decisions are small, like what to wear, but some are so big they'll affect us for decades to come, like choosing a career.

有些決定無關緊要，例如該穿哪件衣服，但有些卻事關重大，會影響你幾十年，例如選擇職業。

When I'm facing a big decision, I make sure I do three things.

當我面臨重大抉擇時，我會確保我做到三件事。

Free up my brain's bandwidth, give it the fuel it needs and get honest advice from my friends.

釋放我的大腦頻寬，給大腦適當的刺激，並從朋友口中獲得一些真實的建議。

By eliminating the small choices in life, you save the best of your brain's ability for the really important things.

排除生活中瑣碎的決定，把腦力留給真正重要的事情。

When he was in office, Barack Obama removed one decision from his daily life—what to wear.

歐巴馬執政時，他將「每天要穿什麼」這項決定從日常生活中除去。

It was always a grey or blue suit and a white shirt because he knew the science behind decision-making.

他總是穿灰色或藍色西裝搭配白色襯衫，因為他知道決策背後的科學依據。

And that by wearing a kind of uniform, he'd save bandwidth for the really important choices.

類似制服的裝束，可以讓他將大腦頻寬保留給真正重要的選擇。

Scientists studying the brain have seen that all decisions, big or small, consume the same amount of energy.

腦科學家的研究發現，所有的決定，無論大小，都消耗同等的能量。

A small decision takes the same amount of energy as a big one.

微小決定消耗的能量與重大決定消耗的能量一樣。

So when you need to make really important decisions, like which university to apply to or which job offer to accept, be vigilant about not wasting energy on decisions that aren't going to make a massive difference to your life.

所以當你需要做很重要的決定時，例如該申請哪一所大學或接受哪一項工作，注意不要將精力耗費在對人生沒有太大影響的決定上。

Save your brain's bandwidth for things that really matter.

將你的大腦頻寬保留給真正重要的事情。

Your brain needs fuel to think just as much as your body does to move.

大腦需要能量才能思考，如同身體需要能量才能活動。

Thanks to advanced imaging we can watch the brain working away more clearly than ever before.

多虧高階影像技術，我們可以更清楚地觀察大腦的運作方式。

It's the most complex and energy-demanding organ we have.

大腦是人體中最複雜且最需要能量的器官。

If you're very hungry, neurotransmitters can't be produced which results in communication between the brain's 86 billion neurons breaking down, compromising your ability to think and make good decisions.

如果你很餓，大腦就不會製造神經傳導物質，導致大腦中 8600 百萬個神經元的溝通障礙，損害我們思考與做出妥善決定的能力。

So when you need to make an important decision, make sure you're not hungry.

所以當你需要做重要決定時，確保你不是在飢餓的狀態。

And I don't mean reach for the biscuit tin.

我不是叫你去拿餅乾罐。

Research shows that drinking plenty of water and having a slow-release carbohydrate breakfast like porridge will help you think clearly.

研究指出，喝大量的水或早餐吃像稀飯這種緩釋性碳水化合物，可以讓你的思路更清晰。

Omega-3 is also a brilliant brain food.

Omega-3 也是對大腦有益的食品。

You can find it in oily fish and pumpkin and sunflower seeds.

你可以在魚油、南瓜或葵瓜子中攝取到 Omega-3。

It doesn't mean you can't treat yourself but do try to give your brain this kind of fuel too.

這不代表你不能大吃一頓，而是盡量替大腦補充這類營養。

The final step is to stop the fear of loss dominating your decision-making.

最後一個步驟是：不要讓害怕失去的恐懼左右你的決定。

Nobel laureate Daniel Kahneman spent a decade studying human decision-making and found that in big decisions we're generally more afraid of loss than we are motivated by gain.

諾貝爾獲獎者 Daniel Kahneman 花了十年研究人類如何做決策，他發現在做重大的決定時，比起可能得到的成果，我們通常更害怕失去。

According to his research, this means we often pick the safest option rather than the one that will have the most positive impact on our lives.

Kahneman 的研究指出，比起選擇會對生活產生最大正向影響的選項， 我們通常會選擇最安全的方案。

Kahneman's got a great tip for getting over this fear of loss.

Kahneman 絕佳的建議能幫你克服對失去的恐懼。

Ask the advice of a friend who's not afraid to drop some truth bombs even if it means your feelings get a bit roughed-up.

向不畏於實話實說的朋友尋求建議，即使這有可能會傷害到你的感受。

An objective friend can help you identify the best decision because they're not weighed down by the fear of what could be lost.

一位客觀的朋友可以幫助你做出最佳的決定，因為他們沒有失去的恐懼。

In the end, the decision is always yours but it helps to seek this kind of advice.

最終的決定權在你，但是尋求這類的建議會對你有所助益。

So the next time you're facing a big decision, free your brain from small decisions, give it really good fuel, and seek out a friend who cares more about your future than your feelings.

下一次當你面臨一項重大的抉擇時，將其他不重要的決定從腦中除去，給大腦補充好的能量並向一位比起你的感覺更在乎你未來的朋友尋求建議。

Thanks for watching.

感謝你的觀看。

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記得訂閱頻道，並開啟小鈴鐺接收新影片的訊息喔！

See you again soon!

下次再見！