培养爱好：对抗“脑腐”的最佳防御｜脑神经科学验证
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Neuroscience shows that having a reason | 神经科学显示,有原因 |
| 0:02 | for everything that you do is ruining your life. | 你所做的一切都毁了你的生活 |
| 0:06 | And I will tell you the science behind why. | 我会告诉你为什么背后的科学。 |
| 0:09 | Because if everything you do has a purpose, | 因为如果你所做的一切都有目的 |
| 0:12 | you work out to optimize your body, | 你努力优化你的身体, |
| 0:13 | you walk to get 10K steps a day, | 你每天走一万步, |
| 0:16 | you turn every creative pursuit into a side hustle, | 你把每一个创造性的追求 变成一旁的动作, |
| 0:20 | or you rest so that you could improve your recovery | 或者你休息,这样你就可以改善你的康复 |
| 0:23 | so that you can perform better tomorrow, | 这样你明天才能表现得更好 |
| 0:26 | your brain has turned your entire life into a task. | 你的大脑把你的整个人生变成了任务 |
展开字幕全文（583 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Neuroscience shows that having a reason | 神经科学显示,有原因 |
| 2 | for everything that you do is ruining your life. | 你所做的一切都毁了你的生活 |
| 3 | And I will tell you the science behind why. | 我会告诉你为什么背后的科学。 |
| 4 | Because if everything you do has a purpose, | 因为如果你所做的一切都有目的 |
| 5 | you work out to optimize your body, | 你努力优化你的身体, |
| 6 | you walk to get 10K steps a day, | 你每天走一万步, |
| 7 | you turn every creative pursuit into a side hustle, | 你把每一个创造性的追求 变成一旁的动作, |
| 8 | or you rest so that you could improve your recovery | 或者你休息,这样你就可以改善你的康复 |
| 9 | so that you can perform better tomorrow, | 这样你明天才能表现得更好 |
| 10 | your brain has turned your entire life into a task. | 你的大脑把你的整个人生变成了任务 |
| 11 | And that's why you can be doing all of the right things | 这就是为什么你可以做所有正确的事情 |
| 12 | and still not feel happy. | 仍然不高兴。 |
| 13 | So if you're feeling tired or unmotivated, | 所以如果你感到疲惫或没有动机 |
| 14 | burnt out or uninspired, you don't need another goal. | 烧焦或没有灵感, 你不需要另一个目标。 |
| 15 | You need hobbies that actually recharge your dopamine system. | 你需要的爱好 真正补充你的多巴胺系统。 |
| 16 | And in this video, I'm going to explain to you | 在这部影片中,我要向你解释 |
| 17 | what over-optimizing your brain has done to your life | 过度优化你的大脑 对你的生活做了什么 |
| 18 | and give you a formula for choosing hobbies | 并给你一个选择爱好的公式 |
| 19 | that actually recharge you and your dopamine system. | 这实际上充电你和你的多巴胺系统。 |
| 20 | And if you're new here, hi, I'm Emily, | 如果你是新来的 嗨 我是Emily |
| 21 | also known as M on the Brain. | 也被称为大脑上的M. |
| 22 | I am a neuroscientist by training. | 我是一个神经科学家 通过训练。 |
| 23 | I've got two degrees in neuroscience | 我神经科学有两个学位 |
| 24 | as well as many years of research experience in the lab. | 以及实验室多年的研究经验. |
| 25 | And I am now a speaker, author, and coach to people | 我现在是演讲者、作者和导师 |
| 26 | in over 55 countries all over the world, | 在世界超过55个国家, |
| 27 | training them how to rewire their brain, | 训练他们如何重新连接大脑, |
| 28 | reprogram their subconscious and build the lives | 重新编程他们的潜意识 并建设生活 |
| 29 | they actually want to live. | 他们其实想活下去。 |
| 30 | And that's exactly what I'm here to help you do too. | 这正是我在这里帮助你做的。 |
| 31 | I am very excited about this video because I myself, | 我对这段视频很兴奋 因为我自己 |
| 32 | I have so many goals, I have so many things that I want. | 我有很多目标,我有很多我想要的东西。 |
| 33 | I know what I need to do to get them. | 我知道我需要做什么才能得到他们。 |
| 34 | All I need to do is execute. | 我要做的就是执行 |
| 35 | And yet for some reason, I was just feeling unmotivated | 但出于某种原因 我只是觉得没有动机 |
| 36 | and uninspired and just wasn't feeling | 没有灵感,只是没有感觉 |
| 37 | like I really wanted to do the work, | 就像我真的想做这个工作一样 |
| 38 | even though I know I wanted to achieve my goals. | 尽管我知道我想实现我的目标 |
| 39 | And so I sat back and I sort of thought about | 于是我坐下来 想着 |
| 40 | what was going on in my brain, | 我脑子里发生了什么 |
| 41 | did a little bit of research and deep diving | 做了一点研究 深潜 |
| 42 | and came to find out that I really needed to do things | 发现我真的需要做一些事情 |
| 43 | for no reason again. | 以无故而复. |
| 44 | And I needed to reset my dopamine system the right way | 我需要重设我的多巴胺系统 正确的方式 |
| 45 | so that I could actually be energized and inspired | 这样我才能被激励和激励 |
| 46 | to do the work that I know I needed to do. | 来完成我知道我需要完成的工作 |
| 47 | So if you are sitting in the same situation that I was | 所以,如果你坐 与我一样的情况 |
| 48 | where you're just feeling a lack of motivation | 你只是觉得缺乏动力 |
| 49 | or you're feeling uninspired or lacking energy | 或者你觉得没有灵感或缺乏能量 |
| 50 | to actually go and do the things that you know you need to do, | 去做你所知道的事情, |
| 51 | or maybe you're lacking vision. | 或者你缺乏远见 |
| 52 | Maybe you're not really sure what you want. | 也许你不确定自己想要什么 |
| 53 | Maybe you were really good at executing, | 也许你真的很擅长执行, |
| 54 | but you don't know exactly what you want | 不过你不知道自己到底想要什么 |
| 55 | and you don't have this vision for where you wanna go. | 而且你没有这个想法 你想去哪里。 |
| 56 | Or maybe you do. | 也可能你喜欢 |
| 57 | Maybe you have all these things | 也许你有这些东西 |
| 58 | and you're just wanting to add a little bit of sparkle, | 你只是想加点火花 |
| 59 | a little bit of spice to your life | 一点香料给你的生活 |
| 60 | and enjoy your life a little bit more. | 享受你的生活,多一点。 |
| 61 | This video is for you. | 这个视频是给你的 |
| 62 | So let's first talk about the harm | 所以,让我们先谈谈伤害 |
| 63 | of over-optimizing your life | 让你的生活更加完美 |
| 64 | and what this does to your brain | 这对你大脑有什么影响 |
| 65 | because nowadays on social media, in society, | 因为现在社交媒体上,社会上, |
| 66 | it's so go, go, go, | 它是如此的去,去,去,去, |
| 67 | especially if you are in the personal development | 特别是如果你是在个人发展 |
| 68 | kind of realms or business, et cetera, | 那种领域或生意,等等, |
| 69 | then you're probably constantly consuming content | 那你可能就是在不断消耗内容 |
| 70 | about how to get better, how to be better, | 如何更好,如何更好, |
| 71 | how to get more, how to do more, et cetera, et cetera. | 如何获得更多,如何做更多,等等,等等。 |
| 72 | And this is great. | 这是伟大的。 |
| 73 | I mean, it's great to want more | 我的意思是,这是伟大的想要更多 |
| 74 | and to do more with your life. | 和做更多的与你的生活。 |
| 75 | It's absolutely fantastic to wanna grow. | 想要成长真是太棒了 |
| 76 | It's a part of being human. | 这是人类的一部分。 |
| 77 | But what happens when we are constantly consuming content, | 但是当我们不断消费内容时会怎样 |
| 78 | I mean, we're programming our brains | 我的意思是,我们正在编程我们的大脑 |
| 79 | with the content that we consume. | 我们消费的内容。 |
| 80 | So for constantly consuming content about those topics | 所以为了不断消耗这些话题的内容 |
| 81 | and that's the reality our brains | 这就是我们大脑的现实 |
| 82 | are going to be filtering for. | 将会被过滤。 |
| 83 | And so what our brains have now done | 所以我们的大脑已经做了 |
| 84 | is turned everything into a way to get better or be better | 将一切变成一个更好或更好的方法 |
| 85 | and our entire lives become this task, right, | 我们的一生都成了这个任务,对吗, |
| 86 | that we need to complete. | 我们需要完成。 |
| 87 | And I discovered this myself when I went on a hike. | 我徒步旅行时发现了这个 |
| 88 | So I realized something for me that I really like to do, | 所以我意识到一些事情 我真的很喜欢做, |
| 89 | it's always recharged me is going for hikes | 它总是充电我要去远足 |
| 90 | or I love being out in nature. | 或者我喜欢在自然界外 |
| 91 | I love being in the mountains. | 我喜欢在山上。 |
| 92 | I love the feeling of getting lost. | 我喜欢迷路的感觉 |
| 93 | So I went for a hike and I found myself, | 所以我去远足 发现自己, |
| 94 | okay, I'm going on this hike. | 好吧,我要去这个远足。 |
| 95 | I'm gonna do this hike to knock out my workout. | 我要做这个徒步旅行 来淘汰我的锻炼。 |
| 96 | I'm gonna replace my workout for today with this hike. | 我要用这次远足代替今天的锻炼 |
| 97 | And then I only have a few hours to get this hike done | 然后,我只有几个小时 完成这次远足 |
| 98 | because I need to film my podcast or film content | 因为我需要拍摄我的播客 或电影内容 |
| 99 | after I finished this hike. | 在我完成这次远征之后 |
| 100 | So I have things I need to do after the hike. | 所以我有事情要做 在远足之后。 |
| 101 | So I better get this hike done in this set amount of time. | 所以我最好在这段时间里完成这次远足。 |
| 102 | So now there's a time constraint | 所以现在有时间限制了 |
| 103 | and there's a reason for it, I'm replacing it | 有个原因,我要换掉它 |
| 104 | and I'm getting my cardio, I'm getting my steps in, | 我得到了我的心肺, 我得到了我的台阶, |
| 105 | et cetera, et cetera. | 等经. |
| 106 | And so I'm on this hike and I find myself just wondering | 所以我在远足 我发现自己只是想知道 |
| 107 | why I don't feel the magic of the hike that I used to. | 为什么我感觉不到 我曾经的远足的魔法 |
| 108 | I'm like, I used to feel this absolute magic, | 我很喜欢,我曾经感觉到这种绝对的魔法, |
| 109 | miracles happening, blessings, sparkles in the air. | 奇迹的发生,祝福, 闪耀在空中。 |
| 110 | Hiking for me has always helped me feel | 为我徒步旅行总是让我感觉 |
| 111 | just like alien from outer space. | 就像外星人一样 |
| 112 | I feel magical. | 我感觉很神奇 |
| 113 | And I was like, I just don't feel that way. | 我当时想,我只是没有那种感觉。 |
| 114 | I do not feel that way in this moment right now. | 我现在没有这种感觉。 |
| 115 | And it took me a bit, but I think it was maybe, | 我花了点时间 但我觉得也许... |
| 116 | I'm getting, I'm hiking up to the top | 我要爬到顶端 |
| 117 | of this really cool peak | 这个非常酷的峰顶 |
| 118 | and maybe three quarters of the way up | 大约四分之三的路程 |
| 119 | when I realized that the time limit | 当我意识到时限 |
| 120 | and the fact that this has turned into a workout, | 和已变成工作, |
| 121 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}像有原因去远足一样 | |
| 122 | kind of took the joy out of the hike itself. | 那种取悦 从徒步本身。 |
| 123 | Now there is actually research in psychology on this. | 现在有心理学的研究。 |
| 124 | It's called the over justification effect | 这叫"过份论证" |
| 125 | where the moment you attach a reason or a reward like money | 当你把一个理由 或像金钱一样的奖励 放在一起的时候 |
| 126 | to something that you already enjoy, | 对于你已经享受的东西, |
| 127 | you actually start to enjoy it less | 其实你开始喜欢它更少 |
| 128 | because your brain literally classifies | 因为你的大脑在字面上分类 |
| 129 | the activity differently. | 活动不同。 |
| 130 | Now there is also neuroscience behind this as well. | 这背后还有神经科学 |
| 131 | When everything you do has a goal, there's an outcome | 当你所做的一切都有一个目标, 有一个结果 |
| 132 | that everything that you're doing has a reason for afterward. | 你所做的一切 都有后天的原因 |
| 133 | You're doing this because of something | 你这么做是因为什么 |
| 134 | you're going to get afterward. | 你会得到后。 |
| 135 | You're constantly delaying dopamine. | 你总是拖延多巴胺。 |
| 136 | So rather than getting dopamine from the task itself, | 而不是从任务本身得到多巴胺 |
| 137 | from enjoying the present moment, | 从享受现在的时刻, |
| 138 | from actually getting joy while you're doing it, | 从实际上得到快乐 当你做它, |
| 139 | your brain is delaying dopamine. | 你的大脑在拖延多巴胺 |
| 140 | Oh no, you don't get the joy, you don't get the dopamine, | 哦,不,你没有得到快乐, 你没有得到多巴胺, |
| 141 | you don't get the reward, you don't get to feel good | 你没有得到奖励,你没有感觉好 |
| 142 | until after the task is done, right? | 直到任务完成,对不对? |
| 143 | Because the activity is a task | 因为这个活动是个任务 |
| 144 | that you have a reason for completing. | 你有理由完成。 |
| 145 | So you end up in this loop | 所以,你最终在这个循环 |
| 146 | and you're stuck chasing the feeling | 你一直追寻着那种感觉 |
| 147 | that you believe you're gonna get when it's over. | 你相信,你会得到 当它结束了。 |
| 148 | And that feeling never really comes | 那种感觉从来没有真正来过 |
| 149 | because the thing is, is that as soon as we complete things, | 因为问题是,一旦我们完成了事情, |
| 150 | when we complete tasks, it's always onto the nest, | 当我们完成任务时 它总是在巢穴里 |
| 151 | onto the next, onto the next. | 在下一个,在下一个。 |
| 152 | And we're constantly delaying dopamine. | 我们一直在拖延多巴胺。 |
| 153 | And what we're doing when we do that | 和我们在做什么 当我们这样做 |
| 154 | is we're stealing our own joy from the present moment. | 我们从现在起就偷走了自己的快乐 |
| 155 | And when I realized this, | 当我意识到这一点, |
| 156 | mid-hike, three quarters of the way up | 中车, 四分之三的路向上 |
| 157 | to the peak of the mountain, I decided to just let go. | 到了山顶,我决定放手 |
| 158 | I was like, you know what? | 我当时想,你知道吗? |
| 159 | Whatever time I finish is the time that I finish. | 不管我什么时候结束,我就是什么时候结束。 |
| 160 | Whatever I get done afterward, I get done afterward. | 不管我之后做了什么 我都会做 |
| 161 | I'm hiking just to hike. | 我只是徒步旅行。 |
| 162 | I'm not hiking because it's meant to be a workout. | 我不徒步旅行,因为它的本意是锻炼。 |
| 163 | I'm not hiking because I'm doing this to reset my dopamine. | 我不是徒步旅行 因为我这样做是为了重置我的多巴胺。 |
| 164 | I'm not doing it for any other reason, | 我这样做不是因为任何其他原因, |
| 165 | but except for the fact that I enjoy hiking. | 除了我喜欢徒步旅行 |
| 166 | Like I like hiking. | 我喜欢徒步旅行 |
| 167 | And so I'm just gonna be here now and be present. | 所以我会在这里 并出席。 |
| 168 | By the time I reached the top of this peak, | 当我到达顶峰的时候 |
| 169 | which was not very long after, | 不久之后, |
| 170 | maybe like 10 or 15 minutes after, | 也许10或15分钟后, |
| 171 | I was literally dancing on the mountaintop. | 我在山顶上跳舞 |
| 172 | And it was, I have the memory, this was months ago now, | 这是,我有记忆, 这是几个月前,现在, |
| 173 | but this memory is so vivid in my mind | 但我的记忆如此生动 |
| 174 | of me just dancing on the top of a mountain. | 我在山顶上跳舞 |
| 175 | Looking at the view. | 看风景. |
| 176 | And it was the most incredible experience ever. | 这是有史以来最不可思议的经历。 |
| 177 | And I unlocked that magical feeling again. | 我又解开了那种神奇的感觉 |
| 178 | And that's what I wanna help you do in life. | 这就是我想 帮助你的生活。 |
| 179 | I wanna help you unlock the magical feeling of life again, | 我想帮助你再次解开 神奇的生活感觉, |
| 180 | because life is worth living. | 因为生命是值得的。 |
| 181 | And there is magic in the present moment | 而现在有魔力 |
| 182 | that you are experiencing right now. | 你现在正在经历。 |
| 183 | You're just not letting yourself experience it | 你只是不让自己体验 |
| 184 | because you're constantly focused on | 因为你一直专注于 |
| 185 | completing the next thing and doing the next thing. | 完成下一个任务 完成下一个任务 |
| 186 | So now I wanna walk you through a formula | 所以现在我想让你通过一个公式 |
| 187 | for how you can identify hobbies that actually fulfill | 如何识别真正满足的爱好 |
| 188 | and recharge your soul and your nervous system | 充满你的灵魂和神经系统 |
| 189 | and your dopamine system, | 还有你的多巴胺系统 |
| 190 | and actually allow you to feel this magical feeling | 让你感受到这种神奇的感觉 |
| 191 | of aliveness in this present moment, okay? | 活着的此刻,好吗? |
| 192 | And I'm gonna give you three tools to do this. | 我给你三个工具做这个 |
| 193 | Number three is a really fun exercise | 三号真有趣 |
| 194 | that you've probably never heard of before | 你可能从未听说过 |
| 195 | that I personally use to identify new hobbies for myself. | 我个人用来确认自己的新爱好 |
| 196 | So stick around to number three, | 坚持到第三, |
| 197 | because that one is where you're gonna really identify | 因为那个是你真正要识别的地方 |
| 198 | hobbies that are specific to you. | 喜欢你特有的。 |
| 199 | I've seen videos out there, I've seen content out there | 我看到了视频,看到内容 |
| 200 | where like 50 hobbies are in charge of dopamine. | 50个爱好者负责多巴胺 |
| 201 | It's like, that's cool and all, | 这就像,这很酷和所有, |
| 202 | but I wanna help you help yourself to identify hobbies | 但我想帮你自己找出爱好 |
| 203 | that will actually align with who you really are, | 这其实会符合你的真面目 |
| 204 | and not just tell you what to do, | 不只是告诉你该怎么做, |
| 205 | because that's never been the answer in my own experience. | 因为这从来就不是答案 |
| 206 | Tool number one is to ask yourself | 工具一是问你自己 |
| 207 | how you can make your tasks of today more fun. | 如何让今天的任务更有趣。 |
| 208 | Is there something that you have to do today or tomorrow | 今天或明天你一定要做什么吗? |
| 209 | or this week that you could take the pressure off of? | 或者这周你可以减轻压力? |
| 210 | And just allow it to be something that you're doing it | 让它成为你正在做的事 |
| 211 | just for the sake of doing it. | 只是为了做到这一点。 |
| 212 | My guess is that there probably is. | 我猜也许有 |
| 213 | Your brain may naturally have started to turn things | 你的大脑可能自然地开始改变 |
| 214 | that used to be very fun for you into tasks, | 这对你们的工作来说是一件非常有趣的事, |
| 215 | into things that you need to complete. | 进入你需要完成的事情。 |
| 216 | Ask yourself, is there something that you have to do today | 问问你自己,你今天有什么事情要做吗? |
| 217 | or tomorrow or this week? | 或者明天还是这周? |
| 218 | And notice I even said that you have to do, | 注意,我甚至说 你必须这样做, |
| 219 | you could take the pressure off of | 你可以减轻压力 |
| 220 | and just allow yourself to do it for the joy of doing it | 并让自己做它 的快乐做它 |
| 221 | and not have like, oh, I need to complete it | 而且没有像, 哦,我需要完成它 |
| 222 | in this amount of time or I need to do it well. | 在这么长的时间内,或者我需要做得好。 |
| 223 | It needs to be done this way | 一定要这样 |
| 224 | or it actually needs to perform or this and that. | 或它实际上需要表演 或这个和那个。 |
| 225 | Like a workout is a really easy example. | 就像锻炼是一个非常简单的例子。 |
| 226 | If you are going to the gym or doing Pilates | 如果你要去健身房或做普拉提 |
| 227 | or whatever it is, maybe you replace a workout this week | 不管是什么,也许你这个星期要换一个锻炼 |
| 228 | with something that's actually genuinely fun for you. | 和你真正有趣的东西。 |
| 229 | Like going and dancing or hiking or whatever it is, | 就像去跳舞或徒步旅行之类的 |
| 230 | but you don't call it a workout. | 但你不称之为锻炼。 |
| 231 | You just allow it to be fun | 你只是让它有趣 |
| 232 | and you don't put a time limit on it. | 而且你没有设定时限。 |
| 233 | And maybe you love the gym. | 也许你喜欢健身房 |
| 234 | Maybe you've always loved the gym, | 也许你一直很喜欢健身房 |
| 235 | but for some reason lately, | 但最近出于某种原因 |
| 236 | you haven't loved it so much anymore | 你不再喜欢它了 |
| 237 | because you turned it into a task. | 因为你把它变成一个任务。 |
| 238 | You made it into this thing where you have to PR, | 你进到这个你必须公关的地方 |
| 239 | you have to max out your weight, | 你得把体重降到最大 |
| 240 | you have to finish it in 40 minutes | 你必须在40分钟内完成 |
| 241 | and you've turned it into this thing | 你把它变成了这个东西 |
| 242 | that you have to get done, right? | 你必须要完成,对吧? |
| 243 | So maybe you actually just grant yourself permission | 所以,也许你实际上只是 允许自己 |
| 244 | to take as much time as you want in the gym. | 想在健身房待多久就多久 |
| 245 | One time this week, take as much time as you want. | 这周有一次,需要多少时间 |
| 246 | Maybe you listen to the music that you actually want | 也许你会听那些你真正想要的音乐 |
| 247 | or you don't listen to music, whatever you want. | 或者你不听音乐,随便你怎么想 |
| 248 | Maybe like how can you make it more fun? | 也许,你怎么能让它更有趣? |
| 249 | You don't force yourself to PR or hit a certain weight. | 你没有强迫自己 公关或击中一定重量。 |
| 250 | You just allow yourself to be present | 你只是允许自己在场 |
| 251 | and play in the gym, play in the gym. | 在健身房里玩,在健身房里玩 |
| 252 | Treat it like the jungle gym or the playground that it is. | 把它当成丛林健身房或游乐场 |
| 253 | The gym is way more fun when you treat it | 健身房更好玩,当你治疗它 |
| 254 | like the playground that it is. | 就像场上一样 |
| 255 | It is a human body playground. | 这是一个人体操场。 |
| 256 | You get to just mess around in there. | 你在这里乱搞 |
| 257 | So mess around in there, right? | 里面乱七八糟的,对吧? |
| 258 | And then take that example and apply it to whatever it is | 然后拿这个例子 应用到它是什么 |
| 259 | that you have going on this week. | 这周你要去。 |
| 260 | Is there something that you could make more fun | 有什么能让你更开心的吗? |
| 261 | that you could infuse a little play back into? | 让你重新玩一玩? |
| 262 | Now, I wanted to start there | 现在,我想从那里开始 |
| 263 | because that's not about adding something into your day | 因为这不是在增加什么 在你的一天 |
| 264 | or into your week. | 或者进入你的周。 |
| 265 | It's actually just about reframing your mindset | 其实只是改变你的心态 |
| 266 | around something that you're already doing, | 环绕你已经做的事情, |
| 267 | which I like to give options | 我喜欢给选择 |
| 268 | because the answer isn't always about doing more | 因为答案不是总能做得更多 |
| 269 | or adding more. | 或增加更多内容。 |
| 270 | Sometimes it's just about reframing or doing less, | 有时它只是 重塑或做更少, |
| 271 | which as I say that, | 我说的是, |
| 272 | I'm gonna add a little bit of a bonus tip here. | 我要在这里加点奖金小费 |
| 273 | If you are constantly scrolling, | 如果你不断滚动, |
| 274 | I'm going to need you to do less of that | 我需要你少做这些 |
| 275 | because that's stealing your ability to actually do things | 因为那是在窃取你真正做事的能力 |
| 276 | and have hobbies that are recharging you, | 并有爱好,以报酬你们; |
| 277 | that are refilling your cup, | 即填满你的杯子, |
| 278 | that are kind of energizing your nervous system | 这是一种刺激 你的神经系统 |
| 279 | and replenishing your dopamine system. | 补充你的多巴胺系统 |
| 280 | Okay, so if you're constantly scrolling, | 好吧,所以如果你不断滚动, |
| 281 | if you're constantly binging TV, | 如果你一直打电视 |
| 282 | if you are doing those things | 如果你这样做 |
| 283 | and just boosting cheap dopamine, | 并且只是提振廉价多巴胺, |
| 284 | I just want you to know | 我只是想让你知道 |
| 285 | that that is sort of replacing the amount of time | 时间的替换 |
| 286 | that you would be using on a hobby | 你会用在爱好上 |
| 287 | and rather than replenishing you and recharging you, | 而不是补足你,补足你, |
| 288 | it is depleting you. | 它正在耗尽你。 |
| 289 | Because I know some of you might be thinking, | 因为我知道你们中有些人在想 |
| 290 | I don't have time for a hobby. | 我没有时间做爱好 |
| 291 | What am I gonna, | 我该怎么办? |
| 292 | where am I gonna be able to add a hobby into my day | 我在哪里才能在我的一天里增加一个爱好 |
| 293 | or into my week? | 还是进入我的一周? |
| 294 | Check your screen time | 检查您的屏幕时间 |
| 295 | because if you're spending even just 30 minutes total | 因为如果你只花30分钟 |
| 296 | in a day scrolling, | 在那日, |
| 297 | that 30 minutes could be spending time | 30分钟可能要花时间 |
| 298 | doing something that you actually love | 做一些你真正喜欢的事 |
| 299 | and that could make you a way happier person. | 这会让你更快乐 |
| 300 | Tool number two is to investigate your past. | 工具二是调查你的过去 |
| 301 | Think back on the past few years or the past six months. | 回想一下过去的几年或过去的六个月。 |
| 302 | When have you felt your best? | 你什么时候感觉到最好的了? |
| 303 | When did you feel the most energized | 你什么时候觉得最兴奋的 |
| 304 | and what were you doing? | 你当时在做什么? |
| 305 | What were you doing more of that you're not doing right now? | 你现在又在干嘛? |
| 306 | Were you making new recipes? | 你在做新食谱吗? |
| 307 | Were you allowing yourself to explore in the kitchen | 你是否允许自己在厨房里探索 |
| 308 | and bake more often? | 更经常地烤? |
| 309 | Were you allowing yourself to go on that hike more often? | 你是否允许自己更经常地去旅行? |
| 310 | Were you maybe playing sports more? | 你是在玩运动吗? |
| 311 | And this is a really powerful tool | 这是非常强大的工具 |
| 312 | not just to identify hobbies | 不只是为了辨别爱好 |
| 313 | that you should be doing more of | 你应该做更多的 |
| 314 | but just to identify the circumstances, | 但为了确认情况 |
| 315 | the kind of environments, | 那种环境, |
| 316 | the formulas for your success, right? | 你成功的公式,对不对? |
| 317 | Because I did this recently where I thought back on times | 因为我最近做了这个 在那里我回想过去 |
| 318 | in my life where I felt my best, | 在我的生活中,我感到我最好的, |
| 319 | just like my best self. | 就像我最好的自我一样 |
| 320 | And there were two times. | 有两次。 |
| 321 | The one time was when I was on a hike | 那次是我徒步旅行的时候 |
| 322 | and this was recently just like in the past a couple months, | 这就像过去几个月一样 |
| 323 | like in the past couple of months, | 就像过去几个月, |
| 324 | when have you felt like your best self? | 你什么时候觉得自己是最棒的了? |
| 325 | And for me, one of them was on a hike | 对我来说,他们中的一个在远足 |
| 326 | and the other one back when I did this exercise | 还有另一个在我练习的时候 |
| 327 | was when I was deep into flow writing my book, | 当我在写书时 |
| 328 | which by the way, | 顺便说一句, |
| 329 | my book is officially available for pre-sale right now. | 我的书现在正式售出 |
| 330 | So check the link in the description to pre-order my book. | 请检查描述中的链接 预订我的书。 |
| 331 | Pre-orders are super, super helpful | 预购是超级,超级有帮助的 |
| 332 | for the success of a book. | 为了一本书的成功。 |
| 333 | And also the book will be helpful to your success as well. | 这本书也将有助于你的成功 |
| 334 | I cannot wait for you to read it. | 我等不及让你读了 |
| 335 | But anyway, I digress. | 但总之,我跳伞 |
| 336 | Those two times that I with felt my best | 那两次我感到最好的 |
| 337 | were hiking and writing my book. | 徒步旅行和写我的书。 |
| 338 | And I was like, | 我当时想, |
| 339 | these feel like two completely different activities, right? | 这感觉就像两个完全不同的活动,对不对? |
| 340 | But when you think about kind of the mindset | 但当你想到那种心态 |
| 341 | and the mental state underlying these two activities, | 以及这两种活动的精神状态, |
| 342 | they're not that different. | 他们没那么不同 |
| 343 | They both required me to be fully present. | 他们都要求我完全在场 |
| 344 | When I'm hiking, I'm fully present in the hike. | 当我徒步旅行时,我完全出现在徒步旅行中. |
| 345 | When I was writing my book, I was fully present. | 我写书的时候,我完全在场。 |
| 346 | I was not doing anything else. | 我什么都没做 |
| 347 | I was like completely locked in on writing my book. | 我像完全锁在 写我的书。 |
| 348 | And so what I discovered was that being fully present | 所以我发现的就是 完全在场 |
| 349 | and fully immersed in a task | 完全沉浸在一项任务之中, |
| 350 | helps me feel like my best self. | 帮我感觉自己是最棒的 |
| 351 | And so I decided to allow myself to do that more often. | 所以我决定让自己更经常地这样做。 |
| 352 | And I actually stopped organizing my calendar | 我实际上不再整理我的日历 |
| 353 | by goal or task. | 目标或任务。 |
| 354 | And I started organizing my calendar by brain mode, | 我开始按大脑模式整理我的日历 |
| 355 | which allows me to be more fully immersed. | 这使我更被浸透。 |
| 356 | I can do a whole separate video on that. | 我可以做一个完整的视频 关于这一点。 |
| 357 | Leave a comment if you want me to do that. | 如果你想我这么做,请留言 |
| 358 | But anyway, I digress. | 但总之,我跳伞 |
| 359 | Think back on times recently in the past few months | 想想最近几个月的事 |
| 360 | or even in your childhood, right? | 甚至在你的童年,对不对? |
| 361 | When did you feel your best? | 你什么时候觉得你最好的? |
| 362 | What hobbies were you doing more of | 喜欢什么? |
| 363 | that you're not doing anymore? | 你不再这样了吗? |
| 364 | And for me, when I ask myself that question, | 而对我来说,当我问自己这个问题, |
| 365 | the answer is always I'm spending more time in nature. | 答案是 我总是花更多的时间在大自然中。 |
| 366 | When I lived in Florida, I was swimming in the ocean | 我住在佛罗里达州时,在海里游泳 |
| 367 | pretty much, especially when I was living in Miami, | 差不多 特别是我住在迈阿密的时候 |
| 368 | every single day. | 每一天都这样 |
| 369 | Like every morning I would swim in the ocean. | 就像每天早上我会在海里游泳 |
| 370 | And when I first moved to Arizona to go to grad school, | 当我第一次搬到亚利桑那大学念研究生时 |
| 371 | when I was doing my PhD in neuroscience, | 当我做我的博士 神经科学, |
| 372 | I was hiking all the time, like not every day | 我一直都在徒步旅行 像不是每天一样 |
| 373 | because I was really busy in the program, | 因为我在节目里很忙 |
| 374 | but every free moment that I had, | 但每一次我拥有的自由时刻, |
| 375 | you could find me in the mountains. | 你可以在山上发现我 |
| 376 | So I know that those experiences and for me being in nature | 所以我知道那些经历 和我的自然 |
| 377 | helps me feel like my best self. | 帮我感觉自己是最棒的 |
| 378 | And so those are hobbies that I need, | 所以我需要这些爱好 |
| 379 | I know I need to implement more of. | 我知道我需要执行更多。 |
| 380 | And actually, literally just yesterday, | 实际上 就在昨天 |
| 381 | I went to Zion National Park. | 我去了锡安国家公园 |
| 382 | 如果你们跟着我读Instagram | |
| 383 | you probably saw the stories of me hiking Angels Landing, | 你可能看到我徒步天使着陆的故事 |
| 384 | which was the coolest thing ever, by the way. | 这是有史以来最酷的事情,顺便说一句。 |
| 385 | But anyway, as you can see, I'm sitting here | 不过,你可以看到,我坐在这里 |
| 386 | getting super juiced about it, super hyped up about it, | 得到超级果汁 关于它,超级高呼它, |
| 387 | because I am feeling recharged by the hobby | 因为我觉得 充满了爱好 |
| 388 | that I know fulfills me and recharges me, replenishes me. | 我知道能满足我 补充我 补充我 |
| 389 | And afterward, I was just feeling so inspired, | 之后,我感觉很受启发 |
| 390 | so motivated and genuinely like this morning I woke up | 如此积极和真诚 像今天早上 我醒来 |
| 391 | and I was like, wow, I'm so excited to film this. | 我当时想,哇,我非常兴奋 拍摄这个。 |
| 392 | What a cool thing it is that I get to do this | 多么酷的事是,我可以做到这一点。 |
| 393 | as part of my job, this is so cool and so fun | 作为我工作的一部分,这太酷了,太好玩了 |
| 394 | that I get to create content. | 我可以创造内容。 |
| 395 | And I know you listening might be like, | 我知道你听 可能会像, |
| 396 | obviously duh, that is cool. | 很明显,这很酷。 |
| 397 | From the outside in, I get that. | 从外面,我明白了。 |
| 398 | But when you're in it, it does start to become your job. | 但当你在其中, 它开始成为你的工作。 |
| 399 | It's your job, right? | 这是你的工作,对不对? |
| 400 | And I'm sure many of you might be currently living | 我敢肯定,你们中许多人 可能正在生活 |
| 401 | what you once dreamt of. | 你曾经梦见的 |
| 402 | You might be currently living in a position | 你可能现在住在一个位置 |
| 403 | or doing something that you used to dream about, | 或做你曾经梦见的事, |
| 404 | like you're currently living in a dream come true, | 就像你现在生活在梦想中一样 |
| 405 | but it's turned into a task. | 但它变成了一个任务。 |
| 406 | And you went from aspiring toward a dream | 你从梦想走向梦想 |
| 407 | to managing a dream. | 管理一个梦想。 |
| 408 | And when your brain shifts into, I'm managing this dream, | 当你的大脑转移到, 我管理这个梦想, |
| 409 | the fun and the magic, it's sucked out of it. | 乐趣和魔法, 它吸出它。 |
| 410 | So anyway, hobbies and doing things that recharge you, | 所以不管怎样,爱好和做的东西 补给你, |
| 411 | remind you, yeah, you're living the dream, | 提醒你 你活在梦中 |
| 412 | like you are living something that you once used to dream of | 就像你生活的东西 你曾经梦想 |
| 413 | and you actually have the energy to appreciate it | 你确实有力量去欣赏它 |
| 414 | rather than just having to manage | 而不是仅仅需要管理 |
| 415 | all these things around you. | 你身边的这些东西 |
| 416 | And then the other side of that is to think back | 然后另一边是回想 |
| 417 | on when you were a little kid. | 你小的时候。 |
| 418 | When you were a little kid, | 小时候 |
| 419 | what were things that you loved to do? | 你爱做什么? |
| 420 | And another thing for me is singing. | 还有一件事对我来说是唱歌。 |
| 421 | I used to say all the time | 我常说 |
| 422 | that I wanted to be a famous singer. | 我想成为一个著名的歌手。 |
| 423 | And I love to sing, I still do love to sing. | 我喜欢唱歌,我仍然喜欢唱歌。 |
| 424 | So if anyone out there listening is wanting a feature, | 所以,如果有人在那里听 想要一个特征, |
| 425 | just let me know. | 只要告诉我。 |
| 426 | Kind of kidding, but kind of not. | 开个玩笑,但其实不是 |
| 427 | But anyway, I used to put on performances. | 但总之,我经常表演 |
| 428 | I used to put flyers in all my neighbors mailboxes | 我常把传单放进我的邻居的信箱 |
| 429 | when I was a little kid, like less than eight, nine years old. | 当我还是个孩子的时候, 像不到8,9岁。 |
| 430 | I was printing out flyers, | 我在打印传单, |
| 431 | putting them in everyone's mailboxes, | 放在每个人的信箱里 |
| 432 | with my pink electric guitar, | 用我的粉色电吉他, |
| 433 | having concerts in my driveway. | 在我的车道上开音乐会 |
| 434 | And so I know for me also singing is a hobby that I love. | 所以我知道唱歌也是我喜欢的爱好 |
| 435 | And I just like to sing. | 我只是喜欢唱歌。 |
| 436 | And when I go, weeks or months without singing, | 当我走了,几周或几个月没有唱歌, |
| 437 | I'm like, yeah, I love to sing. | 我喜欢唱歌 |
| 438 | And I start singing again and I feel so good. | 我又开始唱歌,感觉好极了 |
| 439 | Think back on your childhood also. | 想想你的童年 |
| 440 | Do this sort of past self examination | 做这种过去的自我检查 |
| 441 | and examine like, when have you felt your best? | 检查一下,你什么时候感觉到最好的? |
| 442 | What were things that you liked to do as a child? | 你小时候喜欢做什么? |
| 443 | And maybe you could start to do those things more. | 也许你可以开始做这些事情。 |
| 444 | And don't write it off if it seems childish. | 如果看起来很幼稚就别写了 |
| 445 | Another thing that I have loved to do my entire life | 我这辈子最爱做的事 |
| 446 | is swing on a swing set. | 摇摆在摇摆装置上。 |
| 447 | Anytime I'm at a park, | 每当我在公园, |
| 448 | if I'm walking my dog and I see swings, | 如果我走我的狗 我看到秋千, |
| 449 | I am getting on those swings. | 我得到这些秋千。 |
| 450 | I'm getting on those swings. | 我得到这些秋千。 |
| 451 | I love swinging, it's the best feeling. | 我喜欢摇摆,这是最好的感觉。 |
| 452 | Don't write it off if it feels childish, okay? | 如果觉得很幼稚就别写了 好吗? |
| 453 | Like allowing yourself to be childlike | 就像让自己像孩子一样 |
| 454 | and allowing yourself to play is so important | 让你自己玩太重要了 |
| 455 | for the enjoyment of your life. | 为了享受你的生活 |
| 456 | And tool number three for identifying your hobbies | 三号工具用来识别你的爱好 |
| 457 | is super fun. | 超级有趣。 |
| 458 | It is to identify what alternate lives | 它是为了确定什么是替代生活 |
| 459 | you would like to live. | 你想活下来 |
| 460 | You're gonna sit here and think, | 你会坐在这里想, |
| 461 | if there were three to five other lives that you could live | 如果有三到五个生命 你可以生活 |
| 462 | that weren't yours right now, | 现在不是你的 |
| 463 | what life path would you choose? | 你会选择什么样的人生道路? |
| 464 | I would choose to be a dolphin. | 我会选择当海豚 |
| 465 | I've always wanted to be a dolphin. | 我一直想当海豚 |
| 466 | I give you this examples to remind you | 我给你这个例子是为了提醒你 |
| 467 | not to limit yourself again. | 别再限制自己了 |
| 468 | I have always wanted to be a dolphin. | 我一直想成为海豚 |
| 469 | Since I was a little kid, | 从小到大 |
| 470 | I remember like seeing the dolphin at Sea World | 我记得在海上世界看到海豚 |
| 471 | and I would be with my family and be like, | 我会和家人在一起 |
| 472 | I wanna be a dolphin. | 我想成为海豚。 |
| 473 | Like I literally would say that, like I want to be one. | 就像我字面上会说, 我想成为一个。 |
| 474 | I would also be a pop star, of course. | 当然,我也会成为流行歌手 |
| 475 | I would also be a monk. | 我亦当为僧. |
| 476 | Anytime I go hiking, I just, I'm like, | 每当我去徒步旅行,我只是,我就像, |
| 477 | I could live out here and just sit on a cliff | 我可以住在这里 坐在悬崖上 |
| 478 | and not talk to anyone. | 不要跟任何人说话。 |
| 479 | So I would be a monk. | 故为僧. |
| 480 | And then I would also be like a full time | 然后我也会像一个全职 |
| 481 | research scientist in a lab. | 实验室的研究科学家。 |
| 482 | I'm not full time in a lab anymore. | 我不再全职在实验室工作了 |
| 483 | I really enjoyed it when I was full time in a lab. | 我真的很喜欢当我在实验室里工作的时候。 |
| 484 | Those are a few examples of alternate lives | 这些是替代生活的几个例子 |
| 485 | that I would live. | 我会活下去 |
| 486 | Now, the really cool part about this | 现在,真正很酷的部分 |
| 487 | is that these are really key ways to identify | 这些都是真正关键的方法 来确认 |
| 488 | what hobbies you should be doing for fun. | 你该怎么玩呢? |
| 489 | Now, think about it. | 现在,想想看。 |
| 490 | I said full time research scientist in a lab. | 我说的是实验室的全职研究科学家 |
| 491 | Now, I'm not gonna go just run into a lab, | 现在,我不会去 只是跑进实验室, |
| 492 | but I will start allowing myself to read research papers | 但我会开始允许自己阅读研究论文 |
| 493 | for fun again. | 又为乐. |
| 494 | And I used to do that all the time. | 我以前经常这样 |
| 495 | And when I did this exercise myself | 当我亲自练习的时候 |
| 496 | where I identified alternate sort of timelines, | 在那里,我确定了 另一种时间, |
| 497 | I realized that I love reading research papers | 我意识到我喜欢阅读研究论文 |
| 498 | and just reading about neuroscience. | 读到神经科学 |
| 499 | And I love it. | 我喜欢它。 |
| 500 | And it's really fun for me. | 这对我来说真的很有趣。 |
| 501 | Not when I'm reading it for ideas for content | 我读它是为了内容 |
| 502 | or for a certain outcome, | 或为某种结果, |
| 503 | but when I'm just following my own curiosity | 但当我只是跟着自己的好奇心 |
| 504 | of what lights me up and inspires me. | 点燃我,激励我。 |
| 505 | And that's a really, really clean example | 这是一个非常,非常干净的例子 |
| 506 | of where are you doing things | 你们在哪里做事? |
| 507 | that you used to just really love doing it | 你曾经很喜欢做这个 |
| 508 | for the sake of doing it, | 为了做到这一点, |
| 509 | but you turned it into a task | 但你把它变成一个任务 |
| 510 | because it gives you some sort of benefit or outcome. | 因为它给你一些好处或结果。 |
| 511 | And where can you just do it | 你在哪里可以做到这一点 |
| 512 | for the love of doing it again? | 为了爱再做一次? |
| 513 | The dolphin thing. | 那个海豚的事 |
| 514 | Okay, I can swim more. | 好吧,我会游泳更多。 |
| 515 | I can go swimming, whether it be in a pool or whatever. | 我可以去游泳, 无论是在游泳池里还是什么。 |
| 516 | Like I don't have to be by the ocean to be a dolphin. | 就像我不必在海边做海豚一样 |
| 517 | Pop star, I wanna be a pop star. | 流行明星,我想成为流行明星。 |
| 518 | I can sing more often. | 我可以经常唱歌。 |
| 519 | Just sing in the shower, just sing by myself. | 在浴室里唱歌,自己唱 |
| 520 | Like set a little bit of time aside to sing. | 譬如放点时间去唱. |
| 521 | And notice how this also aligns | 注意这是否也协调 |
| 522 | with things that I like to do as a kid. | 我小时候喜欢做的事 |
| 523 | This is just a really, really cool exercise | 这只是一个真正,真的很酷的练习 |
| 524 | to identify what hobbies actually recharge your soul | 以识别什么爱好 真正充斥你的灵魂 |
| 525 | and refill you. | 再给你倒点水 |
| 526 | And it's so incredible. | 亦复不可思议. |
| 527 | And I'm telling you guys, | 我告诉你, |
| 528 | when you start to do these things | 当你开始做这些事情 |
| 529 | and more often you really, really will feel better | 更常见的是,你真的,真的会感觉更好 |
| 530 | and happier and more energized. | 更快乐 更充满活力 |
| 531 | And the other example of, okay, I would be a monk | 另一个例子是,好吧,我会是一个和尚 |
| 532 | because every time I go hiking, I'm like, I could be a monk. | 因为我每次去徒步旅行, 我就像,我可以成为一个僧侣。 |
| 533 | I would be, totally would be. | 我会,完全会。 |
| 534 | I actually, whenever I was in my PhD, | 其实,每当我在博士, |
| 535 | I spent like two months at this temple. | 我在这座寺庙待了两个月 |
| 536 | I didn't live at this temple, | 我没有住在这庙里 |
| 537 | but I was going to this temple all the time | 但我一直想去这庙 |
| 538 | and I became really good friends with a bunch of monks, | 我和一群僧侣成为好朋友 |
| 539 | like really good friends. | 像真正的好朋友一样 |
| 540 | And I was living the temple lifestyle for a period of time. | 我在庙里过一段时间的生活 |
| 541 | It was really cool. | 这真的很酷。 |
| 542 | I got to learn a lot and I really enjoyed it. | 我学到了很多东西 我真的很喜欢 |
| 543 | So what alternate lives would you live | 那么,什么样的替代生活 你会生活 |
| 544 | if you didn't live your own? | 如果你没有活你自己? |
| 545 | Would you be a chef? | 你会当厨师吗? |
| 546 | Would you be a famous successful painter? | 你会成为一个成功的著名画家吗? |
| 547 | And then how can you steal hobbies? | 那你怎么能偷爱好? |
| 548 | And then how can you identify some hobbies | 那你又如何辨别一些爱好 |
| 549 | that allow you to activate that alternate life? | 让你能激活替代生活? |
| 550 | I hope you liked this video. | 我希望你喜欢这个视频。 |
| 551 | If you did, please like and subscribe | 如果你有,请喜欢和订阅 |
| 552 | and leave a comment below on what hobby | 并在下面就什么爱好发表评论 |
| 553 | you are going to start doing. | 你会开始做。 |
| 554 | If you are interested in diving deeper | 如果你对潜水有兴趣的话 |
| 555 | into the neuroscience of manifestation, | 进入表现的神经科学, |
| 556 | reprogramming your subconscious mind | 重新编程你的潜意识 |
| 557 | and identifying where you are currently blocking yourself | 并识别您当前屏蔽的位置 |
| 558 | from achieving your next level, | 从达到下一个水平, |
| 559 | then check out the description. | 然后检查描述。 |
| 560 | There's a link to RSVP to save your seat | 有一个连接到RSVP来保存你的座位 |
| 561 | in my next free master class | 在下一个免费主课 |
| 562 | where I will teach you live how to do just that. | 我会教你如何生活 |
| 563 | And yes, it is live. | 是的,这是现场直播。 |
| 564 | Everyone always asks me like, is this live? | 大家都问我,这是直播吗? |
| 565 | Is this pre-recorded? | 这是预录吗? |
| 566 | And they never believe that it's live. | 他们从不相信是活的 |
| 567 | It is live, okay? | 这是现场直播,好吗? |
| 568 | So check out the link RSVP. | 请检查url=值 (帮助) |
| 569 | I am also going on tour very soon. | 我很快也会去巡回演出 |
| 570 | There is a link in the description to RSVP for your city. | 您所在城市的RSVP描述中有链接 。 |
| 571 | Please, please, please do that | 请,请,请 |
| 572 | because that's how we're gonna be deciding | 因为我们这样决定 |
| 573 | what cities to go to on tour. | 什么城市可以去巡回演出。 |
| 574 | And then also, again, my book is officially available | 还有,我的书也正式发行了 |
| 575 | for pre-sale right now. | 现在做预售 |
| 576 | If you are feeling called to pre-order my book, | 如果你觉得打电话来订我的书 |
| 577 | then click the link and pre-order | 然后单击链接和预排序 |
| 578 | from whatever site you choose. | 从任何你选择的网站。 |
| 579 | Thank you so much for watching. | 谢谢你的观看 |
| 580 | I'm sending you so much love. | 我寄给你这么多的爱。 |
| 581 | I believe in you. | 我相信你们 |
| 582 | I am rooting for you. | 我为你着想 |
| 583 | I will see you next time. | 下次见 |
该视频共有字幕 585 条。解锁更多字幕为会员功能，请移动到 价格