TED演讲：克服拖延习惯的四种有效方法

发布于 2024-02-22 · 时长 29:06

字幕摘录

时间	英文	中文
0:04	Summer break has ended for many of us and you are back at work or at school and have	暑假结束了,我们很多人,你回到工作或学校
0:09	many goals you want to accomplish.	很多你想要实现的目标。
0:12	This might be a time of motivation or struggle.	这可能是一个动机或斗争的时期。
0:15	You find yourself having trouble doing your work, exercising and eating healthily.	你发现自己在工作、锻炼和健康地吃东西方面有困难。
0:20	So you blame yourself for not having more willpower or for procrastinating too much.	所以你责怪自己没有更多的意志力或拖延太多。
0:26	According to behavioral science, you can stop worrying about your willpower and quit calling	根据行为科学,你可以停止担心你的意志力,不再打电话
0:31	yourself procrastinator.	自己是个拖延者
0:33	To stay motivated, you need to change your circumstances and outlook, not your personality.	为了保持积极性,你需要改变你的处境和观点,而不是你的个性.
0:40	我是Ayelet Fitchback 芝加哥大学的行为科学家
0:44	I've been studying what it takes to be successful in goal pursuit for over 20 years.	20多年来我一直在研究成功进球需要什么.

展开字幕全文（343 条）

序号	英文	中文
1	Summer break has ended for many of us and you are back at work or at school and have	暑假结束了,我们很多人,你回到工作或学校
2	many goals you want to accomplish.	很多你想要实现的目标。
3	This might be a time of motivation or struggle.	这可能是一个动机或斗争的时期。
4	You find yourself having trouble doing your work, exercising and eating healthily.	你发现自己在工作、锻炼和健康地吃东西方面有困难。
5	So you blame yourself for not having more willpower or for procrastinating too much.	所以你责怪自己没有更多的意志力或拖延太多。
6	According to behavioral science, you can stop worrying about your willpower and quit calling	根据行为科学,你可以停止担心你的意志力,不再打电话
7	yourself procrastinator.	自己是个拖延者
8	To stay motivated, you need to change your circumstances and outlook, not your personality.	为了保持积极性,你需要改变你的处境和观点,而不是你的个性.
9	我是Ayelet Fitchback 芝加哥大学的行为科学家
10	I've been studying what it takes to be successful in goal pursuit for over 20 years.	20多年来我一直在研究成功进球需要什么.
11	As an academic, a parent and an immigrant, I've also struggled with motivation myself.	作为一名学者,父母和移民,我本人也为动机而挣扎.
12	Let me offer a few interventions that can increase your productivity at work, school	让我做一些能提高你工作、学校效率的发言
13	and beyond.	和超越。
14	When monitoring progress, looking back is often the way to move forward.	在监测进展时,回顾往往是前进的道路。
15	For any goal, you can look back at what you have achieved as well as forward at what is	任何目标,你都可以回顾你的成就,也可以展望什么是
16	still left to do.	还没完呢
17	When Min-Jang Koo and I surveyed people standing in a long line for an amusement park ride	我和小敏在游乐园时调查过人们
18	in South Korea, we found that when they looked back and saw how far they'd come, they were	在韩国,我们发现当他们回头看看到他们走了多远
19	more motivated to wait.	更动人等待。
20	Back at the University of Chicago, when uncommitted students look back at the materials that they	回到芝加哥大学时, 不知所措的学生回顾他们的材料
21	have already covered for a final exam, their motivation to keep studying increased.	他们的继续学习的动机增加。
22	Beware of long middles.	当心长中.
23	We call it the middle problem.	我们称之为中间问题。
24	We are highly motivated at the beginning.	我们从一开始就有很高的动力。
25	We want to reach our goal and we want to do it right.	我们想要达到我们的目标,我们想要做到正确。
26	Over time, our motivation declines as we lose team.	随着时间推移,随着我们失去团队,我们的动力下降。
27	To the extent that our goal has a clear end point, as in the case of graduating with a	只要我们的目标有一个明确的终点,例如以
28	diploma, our motivation will pick up again toward the end.	毕业证书,我们的动机将再次恢复到最后。
29	In one experiment, we matured tillery and I found that people literally cut corners	在一个实验中,我们成熟了耕田,我发现人们真的切角
30	in the middle of a project.	在一个项目的中间。
31	We handed our participants a pair of scissors and asked them to cut out several identical	我们给我们的参与者送了一把剪刀让他们剪几把一样的
32	shapes with many corners.	形状有多个角。
33	They cut through more corners in the middle of the task.	在任务中,他们穿过更多的角落。
34	The solution?	解决方案?
35	Keep middles short.	保持中间短。
36	A weekly healthy eating goal is better than a monthly eating healthy goal as it offers	每周健康饮食的目标比每月健康饮食的目标好
37	fewer days to cheat on your diet.	少几天欺骗你的饮食。
38	It's hard to learn from feedback, especially negative ones.	很难从反馈中学习,尤其是负面反馈.
39	Emotionally, failure boosters the ego.	在情感上,失败会增强自我
40	We tune out, missing the information feedback offers.	我们调出, 错过信息反馈提供。
41	Cognitively, people also struggle.	在认知上,人们也挣扎。
42	The information in negative feedback is less directed than the information in positive	负面反馈中的信息不如正面信息
43	feedback, whereas success points us to a winning strategy, for failure, people need to infer	因为失败,人们需要推断
44	what not to do.	做点什么?
45	To increase learning from negative feedback, try giving advice to others who might be struggling	为了更多地从负面反馈中学习,尝试为可能挣扎的其他人提供建议
46	with a similar problem.	还有类似的问题
47	Lauren S. Chris Winkler, Angela Duckworth和我发现当学生,求职者
48	and overweight individuals gave others advice on how to succeed in studying, finding a job	和体重过重的个人就如何成功学习和找到工作向其他人提供了建议;
49	and eating healthily, they were more motivated to follow through.	并且健康地吃东西, 他们更加有动力地坚持下去。
50	Support intrinsic motivation.	支持内在动机。
51	You're intrinsically motivated when you pursue an activity that feels like an end in itself.	当你追求一种感觉自己是目的的活动时,你有着内在的动机.
52	You do something for the sake of doing it.	汝为作么生.
53	If you wish you had a few more minutes to finish your work by the end of the day, you're	如果你希望你还有几分钟时间完成你的工作
54	intrinsically motivated.	内在动机。
55	If you can't wait to go home, you aren't.	如果你迫不及待地想回家,你不会的
56	To increase intrinsic motivation, start with selecting activities that you enjoy pursuing.	为了增加内在的积极性,首先选择你喜欢追求的活动.
57	A workout that you actually enjoy is more likely to become part of your routine.	你真正享受的锻炼更有可能成为你日常的一部分。
58	Often people choose the wrong activity.	人们往往选择错误的活动。
59	In an experiment, Caitlyn, Willie and I asked people to choose between listening to the	在一次实验中,凯特琳,威利和我要求人们在听
60	song Hey Jude by the Beatles and listening to a loud alarm.	嘿,裘德在披头士旁边听响亮的警报。
61	Seemed like an obvious choice, right?	看起来像一个明显的选择,对不对?
62	But the majority of the people chose the alarm because it paid more.	但大多数人选择警报是因为它付出了更多的代价.
63	Later these people regretted their choice.	后来这些人后悔了他们的选择。
64	Whether you look back, cut the middle, give advice, support intrinsic motivation, keep	是否回头看,切开中间,给出建议,支持内在动机,保留
65	in mind, success does not require changing yourself.	考虑到成功并不需要改变自己
66	To stop procrastinate, modify your situation and outlook.	为了停止拖延改变你的处境和前景
67	Thank you so much, Ayala.	谢谢你,阿亚拉。
68	That was wonderful.	真不错
69	And I'd love to get into some of the pieces that you suggested.	我很想了解你建议的一些内容。
70	I think maybe one place to really start is this idea of intrinsic motivation.	我想也许一个真正开始的地方是这种内在动机的想法。
71	So could you talk a little bit about intrinsic motivation?	你能谈谈内在动机吗?
72	What is it and why is it so important?	它是什么,为什么如此重要?
73	Yes, intrinsic motivation is critical for success because intrinsic motivation is the	是的,内在动机对成功至关重要,因为内在动机是
74	things that we are getting from doing the activity.	从我们的活动中得到的东西。
75	And activity is purely intrinsically motivating when it's an end in itself, when it doesn't	当它本身是目的,当它不是。
76	even make sense to ask, why do I do it?	我为什么要这么做?
77	I do it because I like doing it.	我这样做是因为我喜欢这样做。
78	Well, when we try to motivate ourselves, usually we have some goals that are not purely	当我们试图激励自己时,通常我们有一些并非纯粹的目标
79	intrinsically motivating.	内在的激励。
80	Like I need to finish this project at work or I need to study for this class.	就像我要在工作时完成这个项目或者为这个班学习
81	But still, there is some level of intrinsic motivation.	但仍有一定程度的内在动机。
82	It might be interesting, it might be fun, it might be energizing.	它可能很有趣, 它可能很有趣, 它可能会激起。
83	And the more I feel like doing the thing is an end in itself, the more motivated people	我越想做这件事情本身就是个终结就越有动力的人
84	are going to be.	这将是。
85	Now, let me also add that this is not intuitive for people.	现在,让我补充一下,这对人们来说不是直观的。
86	I mentioned that when we ask people to choose between two activities, they went for the	我提到,当我们要求人们在两个活动之间作出选择时,他们去参加
87	activity that paid more and not for the one where they were more likely to enjoy and	* 支付更多的费用,而不是支付他们更可能享受的活动,
88	actually stick at that job later.	晚点再继续做那个工作
89	We see that there are two mispredictions.	我们看到有两个错误的预测。
90	People think that other people don't care about intrinsic motivation as much as they	人们觉得别人不在乎内在动机
91	do, and they think that they themselves will not care about intrinsic motivation as much	他们认为自己不会像对待内在动机那样关心
92	as they end up caring.	因为他们最终会关心
93	And that can explain a lot of the professional choices that we make that are not ideal,	这可以解释我们做出许多不理想的专业选择,
94	choosing the wrong workout regimen, the wrong healthy diet for ourselves, because we don't	选择错误的锻炼计划错误的健康饮食因为我们不
95	quite appreciate how important it is to choose something that is not only a means to an end,	非常赞赏选择一个不仅仅是实现目的的手段的重要性,
96	but also feels like the end by itself.	但也感觉自己就像末日
97	And since we're talking about some of the things you shared in the talk, I'd love to	既然我们在谈论你分享的一些东西在谈话中,我想
98	also go back to another piece you mentioned there, which is just about negative feedback.	也回到你提到的另外一篇作品, 这仅仅是负面反馈。
99	And you said that it's hard for people to learn from negative feedback.	你说人们很难从负面反馈中吸取教训。
100	So could you talk a little bit more about about that and and what sort of feedback,	所以,你可以多谈一些关于这一点, 什么样的反馈,
101	how we can lean more into this positive feedback as you as you described?	我们怎么能像你们所描述的那样更多地投入到积极的反馈中?
102	So let me first say that I don't say that there is not much in negative feedback.	因此,首先让我说,我没有说负面反馈不多。
103	Τ
104	There are important lessons in negative feedback.	在负面反馈方面有一些重要的经验教训。
105	However, it's hard to learn those lessons.	然而,很难吸取这些教训.
106	And it's hard first because emotionally negative feedback feels bad.	而且这首先很困难,因为情感负面的反馈感觉很糟糕.
107	So we disengage, we tune out.	所以,我们脱离,我们调出。
108	In one of the studies that we ran, we found that people don't remember the feedback and	在其中一项研究中我们发现人们不记得反馈
109	don't even remember their answer when it's negative.	都不记得他们的回答是否定的
110	They just disengage with the task.	他们只是脱离任务。
111	They don't learn.	他们不学习。
112	The other reason that it's harder to learn from negative feedback is much more cognitive.	另一个更难从负面反馈中学习的原因,是认知性要强得多.
113	It's not what we expected to hear.	这不是我们期望听到的。
114	And so, you know, if you did something, expecting something to happen and then it happened,	所以,你知道,如果你做了一些事情, 期待事情发生,然后发生,
115	like you kind of had a prediction that was supported with what later happened and you remember it.	就像你有一个预言得到了后来发生的事情的支持你还记得它。
116	When you get negative feedback, it's often not what you expected.	当你得到负面的反馈时,这往往不是你所期望的.
117	And that can be a very confusing experience for people.	这对人们来说是一个非常令人困惑的经历。
118	And so they just don't learn.	所以他们只是不学习。
119	It's just cognitively a harder task to to learn from what's not.	从认知上来说,学习什么不是更困难的任务。
120	It's learning by elimination.	乃以灭度为学.
121	So negative feedback is important.	所以负面反馈很重要。
122	There are often unique lessons in negative feedback.	在负面反馈方面往往有独特的经验教训。
123	Not to mention that if we don't learn from negative feedback, we are probably missing	更何况,如果我们不从负面反馈中吸取教训,我们很可能就不见了
124	just a lot of the information that is out there.	只是很多信息在那里。
125	And so we need to be able to do that.	所以我们需要能够做到这一点。
126	And I mentioned giving advice and one of the strategies that we can use to learn from negative feedback.	我提到提供建议,以及我们可以用来从负面反馈中吸取教训的战略之一。
127	We also need to realize that it is so much easier to learn from positive feedback.	我们还需要认识到,从积极的反馈中吸取教训容易得多。
128	So, you know, whenever we can teach someone through positive feedback,	所以,你知道,每当我们能通过积极的反馈来教人,
129	they are probably going to be more attentive and better able to learn.	他们很可能会更加关注和更好地学习。
130	And you talk about that in the way of giving advice.	你以提供建议的方式谈论这个问题。
131	And that sort of puts you in the space of thinking positively towards someone	那样你就能在对某人积极思考的空间里
132	and maybe potentially receiving more positive feedback yourself.	也许自己也能得到更积极的反馈
133	Yes, and not only it puts you in a position of power and doing something useful for the feedback,	是的,不只是它让你处于一个权力的地位并做一些有用的反馈,
134	helping another person, it also forces you to think about what you have learned.	帮助另一个人, 也迫使你思考你学到了什么。
135	And often when we ask people to give advice, in particular people that are struggling,	经常当我们要求人们给出建议时, 尤其是那些挣扎着的人,
136	their immediate response is like, what do I know?	他们的即时反应就像,我知道什么?
137	Why would you ask me?	你为什么问我?
138	I know I'm unemployed.	我知道我失业了
139	Not me, but the person we are asking that.	不是我而是我们要求的人
140	I'm unemployed.	我失业了
141	Why would you ask me about how to get a job?	你为什么问我怎么找工作?
142	And you kind of need to remind them, well, you know how to get a job because you've been doing that,	你得提醒他们你知道怎么找工作因为你一直在做
143	because you've been struggling.	因为你一直在挣扎
144	And that forces the person to think about what they have learned.	这迫使人们思考他们学到了什么。
145	And so we kind of tackling both the emotional barrier to learning and the cognitive barrier to learning.	所以我们要解决学习的情感障碍和学习的认知障碍。
146	We have a question here from Ted member Miriam.	泰德·米里亚姆的提问
147	They ask, how do we find perseverance and grit for the dreams and goals that take time?	他们问,我们如何为需要时间的梦想和目标找到坚韧不拔的精神?
148	So how do we redefine the timelines and bring that into our life?	那么,我们如何重新定义时间表,并把它带入我们的生活?
149	Oh, Miriam, that's a real problem, right?	哦,米里亚姆,这是一个真正的问题,对不对?
150	Because of the middle problem, right?	因为中间的问题,对不对?
151	Because we are excited when we start on something.	因为当我们开始一些事情时,我们很兴奋。
152	We are excited when we are about to achieve an important milestone or the ultimate goal.	当我们即将实现一个重要的里程碑或最终目标时,我们感到兴奋。
153	And in the middle, we lose team.	在中间,我们失去了团队。
154	We lose our motivation.	我们失去了动力。
155	And what I would say is break your goal into a sub-goals.	我要说的是打破你的目标变成次级目标
156	Saving for retirement is my ultimate example.	为了退休而储蓄是我的最终例子。
157	Saving for retirement is a really hard goal because you need to start working on this goal when you're so far from completing the goal.	为了退休而储蓄是一个非常艰难的目标,因为你需要开始致力于这个目标,当你距离完成这个目标太远的时候.
158	When it seems like it's going to be a different person that they don't really know that would benefit from pursuing this goal.	当它看起来会是一个不同的人他们并不真正知道这将从追求这个目标受益。
159	But you can think about your annual savings.	但你可以考虑你的年度储蓄。
160	How much did you save this year for retirement?	你今年为退休省了多少钱?
161	Know how much you're going to save in total.	知你总存多少.
162	Exercising goal.	锻炼目标.
163	People talk about a weekly exercising goal.	人们谈论一个每周锻炼的目标。
164	Now, clearly, you do not just want to exercise this week.	现在,很明显,你不只是想本周锻炼。
165	You will have that goal again next week.	你下周还会有这个目标
166	Well, you set a weekly exercise goal, so it has a beginning and an end and a very short middle.	你设定了一个每周的锻炼目标, 所以它有一个开始和结束,和一个非常短的中间。
167	School is an interesting one because it is actually easier in higher education where we break the year more clearly into terms which are relatively short.	学校很有趣,因为事实上,在高等教育中,学校比较容易,我们把一年更明确地分成相对短的几个方面。
168	So there is not much of a middle.	因此,中间没有太多。
169	And for kids, they have the long year, which is kind of hard.	对于孩子们来说,他们有很长的一年, 这有点困难。
170	You start in September, so maybe you're excited on the first week and then you will be again excited in June when the school year is about to end.	你从9月开始,所以也许你在第一周就兴奋了,然后在学年即将结束的6月份你就会再次兴奋了.
171	But there is such a long middle.	但是中间有这么长的路
172	Break it into a weekly goal, a monthly goal, something that has a short middle that is not long term.	突破为每周一个进球,月一个进球,这个进球有短的中间点,不是长期的.
173	People are not good at pursuing something where the benefits are very far.	人们不擅长追求利益远大的地方。
174	So, I mean, in your research, have you found that people of different backgrounds by age or gender or race, that they experience motivation differently or that there are certain strategies that are more helpful?	所以,我的意思是,在你的研究中, 你有没有发现,不同背景的人按年龄或性别或种族, 他们经历不同的动机, 或者有某些策略更有用?
175	There is a lot of research on developmental effects.	对发展影响的研究很多。
176	You brought up several other variables that just get me thinking in like 10 different directions right now.	你提出了几个其他的变数让我想到了10个不同的方向
177	So let me focus on the age.	因此,让我专注于年龄。
178	There are some really interesting developmental effects.	有一些非常有趣的发展效果。
179	Self-control develops with age, so the ability to put aside something because there is something more important that you want to do.	自我控制随着年龄的增长而发展,所以能够撇开一些东西,因为有更重要的事情你想做.
180	That's something that develops into your 20s.	你20多岁的时候就会这样
181	And that suggests that maybe there was another reason why we should stop calling our teenagers, our poor cross-teenagers, and blaming them for lack of self-control.	这说明,也许还有另一个原因,我们为什么应该停止称呼我们的青少年, 我们可怜的交叉年龄者, 并指责他们缺乏自我控制。
182	They are still developing it.	他们仍在开发它。
183	At a later age, we see that as people's resources, our physical resources on the decline, then there are new challenges.	在晚年,我们看到,作为人民的资源,我们的物质资源在不断减少,那么就有新的挑战。
184	Now, I briefly touched the idea that you often need to find the compromise between several goals.	现在,我简略地触及了一个想法,即你常常需要在若干目标之间找到妥协。
185	And you need to think about how you pursue several goals at the same time.	你需要思考你如何同时追求几个目标。
186	In research, we often look at this in terms of finding activities that we refer to them as multi-final.	在研究中,我们经常从找到我们称之为多最终活动的角度来看待这一点。
187	They achieve more than one goal.	它们实现了不止一个目标。
188	OK, it's like my example is bringing lunch from home to your office.	好吧,这就像我的例子是把午餐从家里带到你的办公室。
189	This is healthier and saves you time.	这样比较健康,可以节省你的时间。
190	And it's often better food, at least for me.	它经常是更好的食物,至少对我来说。
191	So you achieve several goals at the same time.	所以你们同时实现了几个目标。
192	With older age, often you need to give more thought into how to choose activities that allow you to interact with other people while also getting your daily exercise,	年纪大了,你往往需要多考虑如何选择允许你与其他人互动的活动同时得到你的日常锻炼,
193	while also maybe enjoying the fresh air outside, just bringing more to the same activity because maybe there are just less resources.	同时也可能享受外面的新鲜空气, 只是给同样的活动带来更多的, 因为也许资源就更少了。
194	We also see that you need to drop some goals in your life.	我们还认为,你需要放弃一些目标在你的生活中。
195	And we always drop goals when they are no longer useful for us.	我们总是放弃那些对我们不再有用的目标。
196	So maybe you used to run and at one point that didn't feel right for your body or you were unable to do it and you had to switch to a different exercise.	所以,也许你曾经跑过, 在某个时候,你觉得不适合你的身体, 或者你无法做到这一点, 你不得不转向不同的运动。
197	And people often have crisis when they need to switch from one goal to another.	当人们需要从一个目标转向另一个目标时,他们往往会遇到危机。
198	But goals need to be dropped.	但目标需要放弃。
199	Well, I remember Ron asks a question about progress.	我记得罗恩问过一个进步的问题
200	They want to know, what do you do if you look back over the last week or month and you're disappointed in the progress you've made?	他们想知道,如果你回顾过去一周或一个月你对你取得的进展感到失望,你会怎么做?
201	How do you move forward from that feeling?	你怎么摆脱那种感觉?
202	So you can choose where to look back or to look forward, right?	所以你可以选择回头看还是向前看,对吗?
203	They get any point here.	他们在这里得到任何意义。
204	It's completely up to you.	这完全取决于你。
205	You can look at what you achieved.	你可以看看你的成就。
206	You can look at what is still missing and you can kind of try to see what's motivating for you.	你可以看看仍然缺少什么你可以尝试看什么激励你。
207	If you are disappointed with the progress that you have made, now you have the choice how to frame your disappointment.	如果你对你取得的进展感到失望,现在你可以选择如何设定你的失望。
208	Is it lack of commitment or lack of progress?	是缺乏承诺还是缺乏进展?
209	Now, let's think about it.	现在,让我们考虑一下。
210	If it's lack of progress, then your disappointment is healthy.	如果这是缺乏进展,那么你的失望是健康的。
211	That suggests that you should do more.	这意味着你应该做更多。
212	You have not made progress.	你没有取得进展。
213	So let's just double the effort.	因此,让我们只是加倍的努力。
214	Let's work harder.	让我们更努力工作。
215	If your interpretation is lack of commitment, well, that's not great because now you assume that you did not make progress	如果你的解释是缺乏承诺,那就不好了因为你现在认为你没有进步
216	because probably you cannot make progress and will never make progress.	因为你可能无法取得进展,永远不会取得进展。
217	And we can see how that kind of thinking is not very healthy.	我们可以看到这种想法是如何不健康的。
218	And so what we found in studies is that when people frame past failures, some setbacks as lack of progress, that increases motivation.	我们在研究中发现, 当人们把过去的失败, 一些挫折当作没有进步, 这增加了动力。
219	I did not exercise yesterday.	我昨天没有锻炼。
220	I should definitely exercise today.	我今天绝对应该锻炼一下
221	When they think about this lack of commitment, this is where we see a problem.	当他们想到这种缺乏承诺时,这就是我们看到的问题。
222	I did not exercise yesterday.	我昨天没有锻炼。
223	I might not have it in me.	我可能没有
224	Maybe I will never be able to be the person that I wanted to be.	也许我永远无法成为我想成为的人
225	It's up to you.	由你决定.
226	The framing is something that you can choose.	框架是你们可以选择的。
227	Well, one member asks about procrastinating for fear of failing.	有位成员问起关于担心失败而拖延的问题。
228	Do you have any tips for dealing with that?	你有处理这件事的提示吗?
229	Yes, there is some little show on what we call self-handicapping.	是的,有一些小节目我们称之为自制。
230	And self-handicapping is an interesting phenomenon.	而自制是一个有趣的现象。
231	It's like the student that purposely did not sleep the night before the exam so that if she doesn't do well, she can blame the circumstances.	仿佛学生故意在考试前夜没有睡觉,这样如果成绩不好,她就可以怪罪当时的情况.
232	She can say, well, I was too tired to do well.	她可以说,嗯,我太累了做得很好。
233	And we see that sometimes people do that because they are afraid to try,	我们发现有时候人们这样做因为他们害怕尝试,
234	because they are afraid about what failure might mean for who they are.	因为他们害怕失败对他们是谁意味着什么。
235	I think that as a society, we should probably just have healthier relationships with setbacks.	我认为作为一个社会,我们也许应该与挫折建立更健康的关系。
236	There is a lot of work in motivational science about how to learn from failure, how to learn from setback.	在激励科学中,对于如何从失败中学习,如何从挫折中学习,有很多工作.
237	Probably the basic thing is to understand that there are lessons in there.	也许最基本的事情就是理解里面有教训。
238	That was not a wasted experience.	这不是一个浪费的经验。
239	That made me the person that I am.	这让我成为了真正的我
240	That enriched me somehow.	这让我更加充实
241	Think about it.	考虑一下
242	If you try to cook something and you burn the dish, well, you don't have dinner, but you learn something about cooking.	如果你尝试做点什么烧菜,嗯,你没有吃晚饭, 但你学习一些烹饪。
243	Think about what you've learned.	好好想想你学到了什么
244	Yeah.	对
245	Well, I'm sure we have a lot of people who are part of teams or working in groups.	嗯,我敢肯定,我们有很多的人是团队的一部分或工作组。
246	And Ted member Colm, they ask about how you can motivate and unstick and stick a group of people, a team.	Ted是Colm的会员他们问起你如何调动人们的积极性解开棍棒并纠缠一群人一个团队
247	They lead multiple medium sized teams and sometimes can sense that they are feeling a lack of motivation among the team members.	他们带领多个中等规模的团队,有时可以感觉到他们感到团队成员缺乏动力.
248	Yeah, well, the larger the team, the larger the problem with motivation.	对团队越大动机的问题就越大
249	Basically, this is what we call social loafing.	基本上,这就是我们所谓的社交游荡。
250	When there are many people that can do the work, then we all tend to leave the work to someone else.	当有许多人可以做这个工作时,那么我们都倾向于把工作留给别人做.
251	And we see these effects really increasing very rapidly with the size of the team.	我们看到这些效应随着团队规模的扩大而迅速增长。
252	So there will be less social loafing in a team of two people and much more when it's a team of ten.	因此,在两人组成的团队中,社会游荡会减少,在十人队伍中,社会游荡会减少很多.
253	We know that since basically Winkleman, a French engineer, ran some studies with men pulling a rope at the beginning of the 20th century,	我们知道,因为基本上Winkleman, 一位法国工程师, 运行一些研究与男人拉绳子在20世纪初,
254	as you can imagine, when several men pull a rope together, they invest less offered than when they do it by themselves.	你可以想象,当几个男人拉起绳子, 他们的投资比他们自己做的要少。
255	And we see it in studies all the time.	我们经常在研究中看到它。
256	The simplest solution, make sure that you can identify people's contributions, that it's not one pile of contribution.	最简单的解决方案,确保你能识别人们的贡献,而不是一叠的贡献.
257	We know how much each person did.	我们知道每个人做了多少
258	We can say that Whitney, this is how much you did and Ayala, this is how much you did.	我们可以说惠特尼,这是你做了多少,阿亚拉,这是你做了多少。
259	We even see this with a donation.	我们甚至看到这个捐赠。
260	So, you know, sometimes you give money to charity and it all goes into some large packet and your ten dollar contribution feels like a drop in the ocean.	所以,你知道,有时,你给慈善机构的钱, 它都进入一些大包和你10美元的捐款感觉像一滴在海洋。
261	Other times, some organizations and charity campaigns, they make sure that they list each donation.	有些时候,一些组织和慈善活动,它们确保列出每一项捐赠。
262	So you can see that Whitney gave ten dollars and this is much more motivating and likely takes care of the problem with having a large group of people working together toward the goal.	所以,你可以看到惠特尼给了10美元, 这更能激发人们的积极性, 也更有可能解决一个问题, 让一大群人一起为目标努力。
263	Well, I mean, I think sort of in the same bucket of thinking about positive and negative ways to motivate in groups.	我的意思是,我想在同样的桶思考积极和消极的方式激励群。
264	Ted member Hansol asks from an individual perspective about the difference between positive and negative motivation.	泰德成员汉索尔从个人角度询问积极与消极动机的区别.
265	You know, I want to do this versus I need to do this to avoid trouble.	你知道,我想这样做与我需要这样做以避免麻烦。
266	Is there one that's better than the other in terms of keeping a person motivated?	是否有一个比另一个更好的保持一个人的动力?
267	I would say that, yes, do goals are better than do not goals.	我要说,是的,目标比目标好。
268	Approach goals are better than avoidance goals.	方法目标比避免目标更好。
269	What do I mean by that?	这是什么意思?
270	When you invite people to bring more positive thoughts to their lives,	当你邀请人们给他们的生活带来更多积极的想法时,
271	this is much easier than when you tell them not to think about something negative, push away negative thoughts.	这比告诉他们不要想消极的东西,推开消极的想法容易得多。
272	When you invite people to bring more healthy foods to their diet, that's easier than removing foods from their diet.	当你邀请人们给他们的饮食带来更健康的食物时,这比把食物从饮食中移除更容易.
273	Do not goals are problematic, in particular when we think about the long run,	目标不是问题,特别是当我们考虑长远时,
274	when we think about doing things more than today and this week.	当我们想到的事情比今天和本周。
275	There are two reasons.	有两个原因。
276	One reason is that this approach, this to do goals tend to just bring to mind what you need to do,	其中一个原因是,这个方法, 这样做的目标往往只是提醒你需要做什么,
277	whereas the do not goals tend to bring to mind what you should not do.	而不目标往往使人想起你不该做的事。
278	So if you think that you should stop doing something or stop thinking about something,	所以如果你认为你应该停止做一些事情或者停止思考一些事情
279	how do you know if you are successful?	你怎么知道你有没有成功?
280	You ask yourself, do I still have this forbidding thought?	你问自己,我还有这个禁忌的想法吗?
281	Well, by asking you bring it to mind.	好吧,通过问你把它想到。
282	The other reason is just to react.	另一个原因只是作出反应。
283	When I tell you that you should not eat something, this is exactly the thing that you want to eat.	当我告诉你,你不应该吃的东西, 这正是你想吃的东西。
284	Don't look to the right.	别向右看
285	Well, everybody's not looking to the right.	好了,每个人都不向右看。
286	Let me also say that the one big advantage of avoidance goals of do not goals is that they seem urgent.	让我也说,避免目标而不是目标的一个重大好处是,这些目标似乎很紧迫。
287	If I tell you that you should stop eat red meat, then it seems more urgent than, let's say, eat more green vegetables.	如果我告诉你,你应该停止吃红肉, 那么它似乎比,让我们说, 吃更多的绿色蔬菜更紧迫。
288	And so avoidance goals have their place in our life, they seem urgent.	所以避险目标在我们生活中占有重要位置它们似乎很紧迫
289	Now, the question was also about needs versus wants, which somewhat overlap with approach avoidance, but not totally.	现在,问题也在于需求与需求,这与避免做法有些重叠,但并非完全相同。
290	There are things that we feel like we absolutely require to do,	有些事情我们觉得我们绝对需要做,
291	like we might feel that like, no, a high school degree is like I need to do it.	我们可能觉得,像,不, 高中学位就像我需要做到这一点。
292	This is absolutely a must.	这是绝对必须的。
293	Where is a higher education?	高等教育在哪里?
294	I want to do that, like that might be an extra bonus.	我想这样做, 就像那可能是额外的奖金。
295	That might be a wonderful thing to do.	这也许是件好事
296	And then we find that there are different emotions that are associated with these different goals.	然后我们发现,与这些不同的目标相关联的是不同的情绪。
297	So, you know, where is a success on a need, a successfully pursuing a need is more likely to be associated with feeling relieved.	所以,你知道,哪里在需求上是成功的, 成功追求需求更可能与解脱感联系在一起。
298	Oh, I did this success on a want goal and an aspiration is more likely to make us proud.	哦,我做了这个成功一个需要的目标, 一个愿望更可能使我们骄傲。
299	They can make us feel that we've done more than we should have done.	他们可以让我们觉得,我们已经做了比我们应该做的更多。
300	Head member Joanneel is just curious about sticking to a schedule and how important that is to to reaching a goal and tips for for doing that.	负责人Joanneel只是好奇坚持一个时间表, 这是多么重要达到一个目标和为做到这一点的提示。
301	Yeah, thanks for asking about a schedule.	是啊,谢谢你问关于时间表。
302	Many people like to have a to-do list and kind of going by the to-do list as just the personal anecdote.	许多人喜欢有一个待办事宜列表,并且有那种去待办事项列表只是个人的传闻.
303	When I was debating the many covers for my book, one of them has a to-do list that was proposed by the publisher.	当我为我的书辩论很多封面时其中有一个有出版商提出的待办清单
304	And I said, well, I can't have a to-do list on the cover because I don't recommend to-do lists and I don't write about to-do lists.	我说,我不能有一个待办事宜列表在封面因为我不推荐待办事项列表我不写待办事项列表。
305	And so you kind of know how you feel about sticking your to-do list in a schedule.	所以,你有点知道你的感受关于坚持你的待办事宜列表在时间表。
306	It's good to write down what you want to do.	宜写其意.
307	And I actually suggest drawing your goal system, so your different goals and the relationship between them,	我实际上建议绘制你的目标系统, 所以你的不同的目标和它们之间的关系,
308	whether they help or suppress each other, just that you understand your priorities.	不管是互相帮助还是互相压制只要你们理解自己的优先
309	But then the idea about goals, the beauty about goals is that they get you going.	但是,然后关于目标的想法, 关于目标的美丽在于他们让你去。
310	They give you purpose.	他们给你目的。
311	They make you intrinsically motivated.	他们让你有内在的动机。
312	They make you engage.	他们让你投入。
313	You get to connect to other people over goals.	你可以和别人联系到目标。
314	You get to feel good.	你会感觉很好。
315	Whether you have actually reached all these goals on your to-do list, often who cares?	你是否真的实现了你待办事宜列表上的所有这些目标,经常是谁在意?
316	It doesn't really matter.	这不重要
317	It matters that you made progress.	重要的是,你取得了进步。
318	So I'm not a fan of strictly making sure that you checked everything on the list.	所以我不喜欢严格确保你检查名单上的所有东西
319	We're wrapping up here.	我们在这里结束。
320	And actually, there was just one question sort of as a follow up from before,	实际上,只有一个问题有点像一个后续从之前,
321	which was just about if not to-do list, what's sort of an alternative to that approach?	如果不是待办事项清单还有什么别的办法?
322	A goal system.	一个进球系统。
323	Now, a goal system is basically you writing down the main goals that you currently wanted to pursue.	现在,一个进球系统基本上是你写下你目前想要追求的主要目标。
324	So it doesn't need to be in your entire life.	所以它不需要在你的整个生活。
325	But in this time in the year, what are the things that are important for me?	但是今年这个时候,对我很重要的东西是什么?
326	And they could be in terms of my social relationship at work, projects at home.	可能是因为我在工作中的社会关系, 在家里的项目。
327	What are the things that you want to achieve?	你想达到的目标是什么?
328	And then what are the activities that serve any of these goals and understand the relationship	然后,哪些活动有助于实现这些目标,并理解这种关系?
329	between these goals, between these activities, being particular on the look for activities	目标之间,这些活动之间,特别是寻找活动
330	that help you achieve several goals simultaneously.	帮助您同时实现多个目标。
331	These are the things that you want to do.	这些是你想要做的事情。
332	And just as we're wrapping up here, if there's one thing for folks to take away from this conversation,	就在我们即将结束的时候如果有一件事可以让大家从谈话中消失
333	what do you feel like is the big piece of advice that everyone should apply to their lives?	你觉得什么是大建议每个人都应该应用到他们的生活?
334	You motivate yourself by changing the situation and the framing of the situation.	你通过改变局势和框架来激励自己。
335	It's not about fantasizing that you will be a different person.	这不是幻想你会成为一个不同的人。
336	It's really about changing what's around you and how you see that, how you frame your outlook of what's around you.	真正重要的是改变你周围的东西以及你如何看待它, 如何塑造你对周围的东西的看法。
337	This is basically the lesson, by the way, from the social sciences.	这基本上是社会科学的教训。
338	So this is not just for motivation.	因此,这不仅仅是动机。
339	This is how we explain people's behavior in terms of the situation that they are responding to.	这就是我们如何解释人们的行为他们的反应。
340	And it's very applicable to staying motivated.	这非常适用于保持积极性。
341	Thank you so much, Yelit, for joining us today.	非常感谢你,耶利特,今天加入我们
342	Thanks, everyone, for having me.	谢谢你,大家,有我。
343	Thank you, Whitney, for all these wonderful questions.	谢谢你,惠特尼, 所有这些美妙的问题。

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