为什么你总坚持不下去
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Whether you're trying to lose 20 pounds, get that promotion at work, or quit smoking, | 不管是想减掉20磅 升职还是戒烟 |
| 0:04 | sticking to your goal isn't an easy task. | 坚持目标并不容易 |
| 0:07 | After all, 45% of people drop their New Year's resolutions after a month. | 毕竟,45%的人在一个月后就放弃了新年的决议. |
| 0:12 | So why is it so difficult to keep motivated, and how can science help us achieve what we're | 因此,为什么很难保持积极性, 和如何科学帮助我们实现我们是什么 |
| 0:17 | after? | 之后吗? |
| 0:18 | In one MIT study, students were given two types of tasks. | 在一项麻省理工学院的研究中,学生被赋予两种任务. |
| 0:22 | In the first, they had to hit two keys on a keyboard as many times as possible in four | 在第一,他们不得不在键盘上打两把键 尽可能在四倍 |
| 0:27 | and those that did it the fastest would receive money. | 而那些这样做最快的人会收到钱。 |
| 0:30 | For some, the reward was $300, while for others, only $30. | 对有些人来说,奖金是300美元,对另一些人来说,只有30美元。 |
| 0:34 | Interestingly, performance was 95% greater in the high $300 group, highlighting how money | 有趣的是,在300美元高的团体中,表现比这高95%,突出显示钱是如何来的 |
展开字幕全文（62 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Whether you're trying to lose 20 pounds, get that promotion at work, or quit smoking, | 不管是想减掉20磅 升职还是戒烟 |
| 2 | sticking to your goal isn't an easy task. | 坚持目标并不容易 |
| 3 | After all, 45% of people drop their New Year's resolutions after a month. | 毕竟,45%的人在一个月后就放弃了新年的决议. |
| 4 | So why is it so difficult to keep motivated, and how can science help us achieve what we're | 因此,为什么很难保持积极性, 和如何科学帮助我们实现我们是什么 |
| 5 | after? | 之后吗? |
| 6 | In one MIT study, students were given two types of tasks. | 在一项麻省理工学院的研究中,学生被赋予两种任务. |
| 7 | In the first, they had to hit two keys on a keyboard as many times as possible in four | 在第一,他们不得不在键盘上打两把键 尽可能在四倍 |
| 8 | and those that did it the fastest would receive money. | 而那些这样做最快的人会收到钱。 |
| 9 | For some, the reward was $300, while for others, only $30. | 对有些人来说,奖金是300美元,对另一些人来说,只有30美元。 |
| 10 | Interestingly, performance was 95% greater in the high $300 group, highlighting how money | 有趣的是,在300美元高的团体中,表现比这高95%,突出显示钱是如何来的 |
| 11 | can be a motivator. | 它可以是一个驱动器。 |
| 12 | But in the second task, the same students were asked to solve a more complex math problem, | 但是在第二项任务中,同样的学生被要求解决一个更复杂的数学问题, |
| 13 | and this time, those offered the high reward performed 32% slower than the small reward | 这一次,这些给予高赏金的人 的表现比小赏金慢32% |
| 14 | group. | 组合。 |
| 15 | This is known as the distraction effect. | 这被称为分心效应. |
| 16 | When we're given a task that requires problem solving, economic or emotional pressure can | 当我们被赋予需要解决问题的任务时 经济或情感压力可以 |
| 17 | cause the focus to shift to the motivator, ultimately dividing your attention and reducing | 使焦点转向驱动器,最终将注意力分开并减少 |
| 18 | performance. | 表现。 |
| 19 | When we look inside the brains of individuals, fMRI scans reveal that people who complete | 当我们观察个人的大脑时, fMRI扫描显示, 完成的人 |
| 20 | a challenge for fun and people who do it for a reward show similar activity throughout | 对乐趣的挑战 对奖励的人的挑战 表现了类似的活动 |
| 21 | the brain. | 大脑 |
| 22 | But interestingly, if those offered a reward the first time are asked to participate again | 但有趣的是,如果那些给予奖励的人 第一次被要求再次参加 |
| 23 | for no reward, scans show a decrease in activity in the anterior striatum and prefrontal areas, | 扫描显示,在前部和前部的活动减少, |
| 24 | parts of the brain linked to self-motivation. | 大脑中与自我动力相关的部分 |
| 25 | It seems that rewards may cancel out our natural sense of play. | 看来奖励会抵消我们的自然游戏感 |
| 26 | So how does this apply to you? | 这对你有什么影响? |
| 27 | Well, it turns out that play is the strongest motivator for sustained behavioral changes. | 事实证明,游戏是持续行为变化的最强动力。 |
| 28 | It makes sense that we stick with enjoyable activities, but considering 67% of gym memberships | 有道理,我们坚持愉快的活动, 但考虑67%的健身会员 |
| 29 | go unused, it seems most of us are picking the wrong activities to achieve our goals. | 似乎我们大多数人选择了错误的活动来实现我们的目标。 |
| 30 | You might burn the most calories on a treadmill, but not if you stop going after two weeks. | 你可能会在跑步机上燃烧最热的热量 但如果你两周后停止的话 就不会了 |
| 31 | Pick something you actually like doing. | 选一些你真正喜欢做的事 |
| 32 | Your goal itself also matters. | 你的目标本身也很重要 |
| 33 | A study investigating reasons for exercise found that those focused on weight loss spent | 一项调查活动原因的研究发现,这些研究的重点是所花费的体重损失。 |
| 34 | 32% less time exercising than those who said they want to feel better in day-to-day life. | 比那些说想在日常生活中感觉好点的人少32%的时间锻炼. |
| 35 | And while it's always good to have a positive attitude, optimism may not always be the best strategy. | 而虽然采取积极的态度总是好的,但乐观可能并不总是最好的策略. |
| 36 | In a study of 210 females trying to quit smoking, participants who only imagined major success | 在对210名试图戒烟的女性进行的一项研究中,参与者只想到了重大的成功 |
| 37 | with few obstacles were less likely to reduce cigarette consumption. | 没有什么障碍能够减少香烟消费。 |
| 38 | Positive thoughts can often trick your brain into thinking you've already achieved the | 积极的想法往往可以欺骗你的大脑 认为你已经实现了 |
| 39 | goal, giving you a sense of reward and reducing motivation. | 目标,给予你奖励感 和减少动力。 |
| 40 | But this doesn't mean negative thoughts are good. | 但这并不意味着负面的想法是好的. |
| 41 | Imagining a goal coming true and then thinking through the obstacles that stand in your way | 想象一个目标成真,然后通过阻碍你的障碍思考 |
| 42 | is the best mixed approach. | 是最好的混合办法。 |
| 43 | This is known as mental contrasting. | 这被称为精神对比. |
| 44 | Finally, try and avoid the what the hell effect. | 最后,尽量避免什么地狱的效果。 |
| 45 | This behaviour was first addressed when researchers gave dieters varying sizes of milkshakes, | 当研究人员给饮食者不同大小的奶昔时,首先讨论了这种行为。 |
| 46 | from small to large, and then offered them ice cream afterwards. | 从小到大, 然后给他们冰淇淋之后。 |
| 47 | It turns out those who had large milkshakes also ended up eating more ice cream because | 结果发现那些有大奶昔的人 最后也吃更多的冰淇淋,因为 |
| 48 | what the hell, I've already ruined my diet, I might as well go all out. | 管他的,我已经毁了我的饮食,我还是出去吧 |
| 49 | Anticipating that you will have some bumps along the road to success, whether it be a | 预想着你在成功之路上会遇到一些意外 是否是 |
| 50 | fitness goal, quitting smoking or work aspirations, will bring you closer to making your goals | 健身目标,戒烟或工作愿望,可以让你更接近目标 |
| 51 | a reality. | 一个现实 |
| 52 | Want some tips for motivation with short-term goals, like that assignment that's due tomorrow? | 想要一些有短期目标动机的提示, 比如说明天就要完成的任务? |
| 53 | Check out our latest ASAP Thought video on the best tips to overcome that lazy feeling. | 看看我们最新的 关于克服这种懒惰情绪的最佳技巧的视频 |
| 54 | Link in the description. | 描述中的链接. |
| 55 | Special thanks to Audible for supporting this episode and giving you a free 30-day trial | 特别感谢Audible支持这个剧集 并给你免费的30天审判 |
| 56 | (原始内容存档于2017-09-21). at audible.com slash ASAP. | |
| 57 | This week we wanted to recommend the book No Sweat by Michelle Seeger, which translates | 本周我们想推荐 米歇尔·西格的《无汗》一书 翻译: |
| 58 | years of research on exercise and motivation into simple ideas that aim to empower you | 多年来对锻炼和动机的研究 以简单的想法来赋予你权力 |
| 59 | out of exercise failure. | 锻炼失败 |
| 60 | You can get a free 30-day trial at audible.com slash ASAP and choose from a massive selection. | 您可以在 audible.com Slash ASAP获得免费的30天试运行,并从大规模选择中选择. |
| 61 | We love them as they're great when you're on the go. | 我们爱他们,因为他们是伟大的 当你去。 |
| 62 | And subscribe for more weekly science videos. | 并订阅更多的每周科学视频. |
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