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If someone was to listen to our conversation today and apply What are the things you have to say? How would their life change?
如果有人聽了我們今天的對話，並應用你所說的那些方法，他們的生活會如何改變？
>> I'd like to say that it can and will change in every single aspect that you apply it to. I think that and you know
我想說，它可以在你應用的每一個方面都發生改變。我覺得，你知道，
actually one of my students in Minecraft, she joined a few months ago and she I asked her I said what do in which ways do you think that your life
實際上，我在Minecraft的一個學生，她幾個月前加入的，我問她，我說，你覺得你的生活
has changed since joining? And she said every single aspect of her life has changed. And I think that the principles that I teach and I coach on and that I
在加入後發生了哪些改變？她說她生活的每一個方面都改變了。我覺得我教授和指導的那些原則，以及我
practice, I think they really can be applied to every single area of your life. So yeah, I think it just depends on you and what you choose and what you
實踐的那些，我覺得它們真的可以應用到你生活的每一個領域。所以，我覺得這取決於你，取決於你選擇什麼，取決於你
intend, right? So it's all about intention there. And it's like if you want to apply it to relationships, you can. Um, but also just being more in
的意圖，對吧？所以這完全關乎意圖。就像如果你想把它應用到人際關係中，你可以。嗯，但也就是更
control of your brain. I like to make the analogy of if you are driving a car down the road and you don't know how that car works. If it breaks down, you
能控制你的大腦。我喜歡用這個類比：如果你在路上開車，但不知道那輛車是怎麼工作的。如果它壞了，你
don't know how to fix it, you'll be stuck there, right? And I I have a story of like my car breaking down. My brother luckily is a mechanical engineer. Um and
不知道怎麼修，你就會被困在那裡，對吧？我有個故事，我的車壞了。我哥哥幸運的是個機械工程師。嗯，
he I called him. He's like, "Oh, pour water in this one little hole," or whatever, and I could be on my merry way, right? I got home safely. But if
我打電話給他。他說，"哦，往這個小洞裡倒點水，"或者什麼的，我就可以繼續上路了，對吧？我安全到家了。但如果
you if you don't know how, and the brain works the same way, right? So, let's say you're stressed out or you are overwhelmed or you're struggling to
你不知道怎麼做，大腦也是一樣的，對吧？所以，假設你壓力很大，或者你感到不知所措，或者你很難
focus or whatever it is. If you don't know how your brain works, you might be stuck, but when you know how your brain works, you can then use that knowledge
集中注意力，或者不管是什麼。如果你不知道你的大腦是怎麼工作的，你可能會被困住，但當你瞭解你的大腦是怎麼工作的，你就可以用那個知識
and apply it to whatever area you're really struggling with. So, that I think that it really can be applied to many different areas of your life. Yeah.
並把它應用到你真正在掙紮的任何領域。所以，我覺得它真的可以應用到你生活的很多不同領域。是的。
>> Yeah. I love that analogy. I've I've had many a time in my life a car that's broken down on me, not been a mechanical
是的。我喜歡那個類比。我生活中也有過很多次車壞了的經歷，不是機械
engineer and pushed my car up a hill.
工程師，把車推上了山。
And that's what it sometimes feels like for people. I feel like people feel that they're fighting against their brain.
這就是人們有時感覺到的。我覺得人們感覺他們在與自己的大腦對抗。
They're >> breaking down their mind. They're trying to push forward and they just feel stuck. I feel like so many people listening right now feel stuck in their
他們在>> 摧毀自己的思維。他們試圖向前推進，但就是感覺被困住了。我覺得現在很多在聽的人感覺被困在
job. They feel stuck in a bad relationship. they feel stuck looking for a career. If someone feels stuck, what do they need to understand about
工作中。他們感覺被困在一段糟糕的關係裡。他們感覺被困在尋找職業的路上。如果有人感覺被困住了，他們需要了解
the brain in order to start the process to get unstuck?
大腦的什麼才能開始擺脫困境的過程？
>> Yeah. So, I think that feeling of being stuck, it's really quite natural when you think about neuroscience and your biology. The brain loves to keep you in
是的。所以，我覺得那種被困住的感覺，當你想到神經科學和你的生物學時，這其實是很自然的。大腦喜歡讓你保持在
what is safe and normal to you. Um, the brain is also, I like to call it, a prediction machine. So we don't necessarily experience reality. We
對你來說安全正常的狀態。嗯，大腦也是，我喜歡叫它，一個預測機器。所以我們不一定體驗現實。我們
experience, you know, our brains sort of filtering everything we see, hear, feel, touch, but also predicting what's about to happen. And that's why a lot of
體驗，你知道，我們的大腦會過濾我們看到的、聽到的、感覺到的、觸控到的一切，但也會預測即將發生的事情。這就是為什麼很多時候，
times, you know, we feel like anxious or whatever it is. It has to do with um the brain's predicting kind of something that's upcoming. And so I think that
你知道，我們感覺焦慮或什麼的。這與大腦預測某種即將發生的事情有關。所以我覺得
feeling of being stuck is quite normal and natural. And I just want to say that first. But also understanding which area you're stuck in, right? And I I'm going
被困住的感覺是很正常和自然的。我只是想先說這個。但也要理解你被困在哪個領域，對吧？我要
to take it an interesting direction right now, but I like to talk about procrastination because it's a good example of feeling stuck, right? So, if
現在往一個有趣的方向說，但我喜歡談論拖延症，因為它是感覺被困住的一個很好的例子，對吧？所以，如果
you are you let's say you have a goal and you're like how like starting a podcast and you're like, okay, I want to do it and then you're procrastinating
你，假設你有一個目標，比如開始一個播客，你就像，好吧，我想做，然後你一直在拖延
it, right? So, I always say that there are three reasons why people procrastinate. And the first reason is there's an identity sort of mismatch.
它，對吧？所以，我總是說人們拖延有三個原因。第一個原因是身份不匹配。
And what I mean by that is that you don't you like who your sense of self and who you believe that you are doesn't match with you working toward the goal
我的意思是，你不，你喜歡，你的自我意識和你認為自己是誰，與你在朝著啟動播客這個目標努力不匹配
of launching a podcast. Um and this actually kind of resonated with me personally whenever I was starting to write a book. I was procrastinating writing my book and I was like why am I
嗯，這實際上與我個人產生了共鳴，每當我開始寫一本書的時候。我在拖延寫書，我就像，為什麼我
doing this? I know it's a goal. I know I want to do it but I don't know why I'm procrastinating. Um and the default mode
在做這個？我知道這是個目標。我知道我想做，但不知道為什麼我在拖延。嗯，預設模式
network in the brain is really what's at play here. So the default mode network is really appropriately named because it kind of helps to regulate and propel our
網路在大腦中真的在這裡起作用。所以預設模式網路這個名字真的很貼切，因為它幫助調節和推動我們的
default mode of behavior, right? So it's responsible for our default mode of being and doing. Um but it's also responsible for our sense of self and
預設行為模式，對吧？所以它負責我們的預設存在和行為模式。嗯，但它也負責我們的自我意識，以及
constructing the narrative or the story of our lives. And so if your sense of self doesn't match, if your identity doesn't match whatever it is that you're
構建我們生活的敘述或故事。所以如果你的自我意識不匹配，如果你的身份不匹配，無論你在
trying to do, then your default mode network is not really going to be helping you do the behaviors or take the action toward doing starting a podcast.
試圖做什麼，那麼你的預設模式網路就不會真正幫助你做那些行為或採取行動去開始一個播客。
And so I always tell my clients, I tell my students, I tell everyone on social media, I'm like just identity shift, you know, like shift your identity. You can
所以我總是告訴我的客戶，我告訴我的學生，我告訴社交媒體上的每個人，我說，就是身份轉換，你知道，就像轉換你的身份。你可以
just start to identify as a version of you who has done the thing. And so that's kind of the first part of that.
就開始把自己認同為已經做過那件事的版本的你。所以這算是那的第一部分。
And then the second, >> let's let's talk about that first one.
然後第二個，>> 讓我們先談談第一個。
That's so interesting. That's so interesting. And I love the way you broke down the default mode network because this identity mismatch that you're talking about. Are you saying
太有趣了。太有趣了。我喜歡你分解預設模式網路的方式，因為你說的這個身份不匹配。你是說
that if you don't I know you've said something which I love. You said science says you have to act like you already have it.
如果你不，我知道你說過一些我很喜歡的話。你說科學說，你必須表現得好像你已經擁有了它。
>> Before something can happen.
>> 在事情發生之前。
>> Is that what you're saying? That you've got to feel like I'm already a author.
>> 你是這個意思嗎？你必須感覺我已經是個作者了。
I'm already a podcaster. How does someone practically apply that identity to make sure it's aligned?
我已經是個播客主了。如何實際應用那個身份來確保它是一致的？
>> Right? So, it's really just choosing to identify as that person, right? And so, when I say that, you have to act like you already have it or you like you
對吧？所以，真的就是選擇認同為那個人，對吧？所以，當我說，你必須表現得好像你已經擁有了它，或者你
already are it in order to do it or be it. It works the same way. The analogy I use there is falling asleep at night.
已經是它了，才能做到它或成為它。它的工作原理是一樣的。我在那裡用的類比是晚上入睡。
Like when you fall asleep at night, you lay down, you close your eyes, you slow your breath, and you pretend like you're asleep until you fall asleep. And your
就像你晚上入睡時，你躺下，閉上眼睛，放慢呼吸，你假裝睡著了，直到你真的睡著。你的
brain makes it so. Um, and life works that way as well. And you have to you have to act like it and move like it,
大腦讓它成真。嗯，生活也是這樣。你必須，你必須表現得像它，行動得像它，
right? Like you're not going to become a drummer in a band unless you act like a drummer and drummers practice. And so it's sort of like and and so how do I
對吧？就像你不會成為樂隊裡的鼓手，除非你表現得像個鼓手，而鼓手會練習。所以這有點像，所以我如何
apply that like practically? I guess from my book example, I really just decided I'm an author. Like from this moment forward, I'm an author. And I
實際應用那個？我想從我的書的例子來說，我真的就決定我是個作者。就像從這一刻起，我是個作者。我
think a lot of times we don't realize the power that we have to choose those sorts of things. And this is another reason why I tell people to be so
覺得很多時候我們沒有意識到我們有選擇那些東西的力量。這也是為什麼我告訴人們要非常
careful about the labels that they use to identify themselves and the labels that they put on themselves. And growing up in my own life, I had so many
小心他們用來認同自己的標籤，以及他們給自己貼上的標籤。在我自己的成長過程中，我有很多
different labels put on to me um that I believed and just kind of allowed to describe who I was. And that impacted my life. It impacted my health. It impacted
不同的標籤被貼到我身上，嗯，我相信了，只是允許它們描述我是誰。那影響了我的生活。它影響了我的健康。它影響了
everything in my world. And so that's one of the reasons why I'm so passionate about it. But yeah, and so applying that practically, a lot of times it really
我世界中的一切。所以這是為什麼我對此如此熱情的原因之一。但是，是的，所以實際應用那個，很多時候它真的
just looks like choosing to identify as that version of you. Um, like if I'm trying to start a podcast, I am a podcaster and there I am doing it,
就是選擇認同為那個版本的你。嗯，就像如果我試圖開始一個播客，我是個播客主，我在做它，
>> It's almost like how does an author behave and let me start practicing that now? So an author gets up and writes a page even when they don't feel inspired
>> 這幾乎就像，作者是怎麼表現的，讓我現在開始練習那個？所以作者會起床寫一頁，即使他們沒有靈感，
because that's how they get for example, right? or like a podcaster sits down and you just start interviewing the people that are available until you're able to
因為這就是他們如何，例如，對吧？或者就像一個播客主坐下來，你只是開始採訪那些可用的人，直到你能夠
book the guest that you really want to speak to.
預約到你真的想對話的嘉賓。
>> Right. Exactly. Exactly. And when that happens, when you choose when you write a new what happens then is that you're writing a new story and your brain kind
>> 對。完全正確。完全正確。當那發生時，當你選擇，當你寫一個新的，那時發生的是你在寫一個新的故事，你的大腦有點
of stops using your past to predict your future and it kind of starts to take the present moment and your new identity that you are choosing to help predict
停止用你的過去來預測你的未來，它有點開始用當下和你選擇的新身份來幫助預測
your future behavior. Um, and so it's super powerful.
你未來的行為。嗯，所以它超級強大。
>> I love that. All right, what's the second? That was great. Okay. So, the second reason why most people procrastinate is fear. Um, a a lot of
>> 我喜歡那個。好的，第二個是什麼？那太棒了。好的。所以，大多數人拖延的第二個原因是恐懼。嗯，很多
times we are actually subconsciously afraid of success. And I think this is a big reason why a lot of people stay stuck is that we are actually
時候我們實際上潛意識裡害怕成功。我覺得這是很多人保持被困狀態的一個大原因是，我們實際上
subconsciously afraid of what it might look like if we succeed at doing it.
潛意識裡害怕如果我們成功做到它，那會是什麼樣子。
>> And for me personally, so I'm actually about to launch a podcast. Um, by the time this episode comes out, it may or may not be already launched. But, um,
>> 對我個人來說，所以我實際上即將啟動一個播客。嗯，當這集播出時，它可能已經啟動了，也可能還沒有。但是，嗯，
when I, again, I was procrastinating filming my podcast. And me being me, I sit down and I analyze my mind. Like, why am I procrastinating starting to
當我，再次，我在拖延拍攝我的播客。作為我，我坐下來分析我的思維。就像，為什麼我在拖延開始
film this podcast? And what I found was that I was subconsciously afraid of being seen in sort of a more vulnerable way because long- form content is a lot
拍攝這個播客？我發現的是，我潛意識裡害怕以更脆弱的方式被看到，因為長
more vulnerable than a one minute reel on Instagram. like you're not really you in that short of a period of time. Um but in long form content, people can
形式內容比Instagram上的一分鐘reel要脆弱得多。就像你在那麼短的時間內不是真正的你。嗯，但在長形式內容中，人們可以
really see you. And so that was sort of the fear that I uncovered for myself. Um but yeah, and I think this is another reason why I tell people all the time
真正看到你。所以那是我為自己發現的恐懼。嗯，但是，是的，我覺得這是另一個原因，為什麼我總是告訴人們
like a lot a lot of people say get specific about your goals, but I also say get specific about your fears because your fears they can have control
就像很多人說，對你的目標要具體，但我也說，對你的恐懼要具體，因為你的恐懼，當你不知道它們是什麼時，它們可以控制
over you when you don't know what they are. But when you identify them, labeling them, well, that activates the prefrontal cortex. And the prefrontal cortex and the amydala, they sort of
你。但當你識別它們，給它們貼標籤，嗯，那啟用了前額葉皮層。前額葉皮層和杏仁核，它們有點
have this kind of seessaw relationship where when one activity, activity in one goes up, activity in the other goes down. And so when you label your
有這種蹺蹺板關係，當一個活動時，一個的活動上升，另一個的活動下降。所以當你給你的
emotions, you label the fears that you have, you're actually giving yourself your power back. You're activating the prefrontal cortex, which is the CEO of your brain. It's sort of the boss of
情緒貼標籤，你給你有的恐懼貼標籤，你實際上是在把力量還給自己。你在啟用前額葉皮層，這是你大腦的CEO。它有點像
your brain. Um, and so kind of getting specific about your fears, I would say, is the way to overcome that version of stuckness. And I think that's a really
你大腦的老闆。嗯，所以對你的恐懼要具體，我會說，是克服那種被困狀態的方法。我覺得這是一個真的
powerful um, activity to do if somebody were feeling stuck.
強大的，嗯，活動，如果有人感覺被困住了。
>> How did you get so specific and define your own fear? I love that you shared what you were worried about and this whole idea that people are scared of
>> 你是如何變得如此具體並定義你自己的恐懼的？我喜歡你分享你擔心的是什麼，以及這個整個想法，人們害怕
>> How did you come upon that? Like what process did it take? What reflection did you do? How did you identify them? I love what you said about identifying
>> 你是如何發現那個的？就像，它需要什麼過程？你做了什麼反思？你是如何識別它們的？我喜歡你說的關於識別
your goals is important, but actually knowing your fears is equally as important, if not more. How do you do that?
你的目標很重要，但實際上了解你的恐懼同樣重要，如果不是更重要的話。你怎麼做？
>> Yeah. So, I think for me, I have this saying called take it all the way to the end. And so, allow yourself to go on the
>> 是的。所以，我覺得對我來說，我有這個說法叫，一直走到最後。所以，允許自己走完
journey or the path all the way to the end. And so, I sat down and I was like, okay, if I go and I film this podcast,
旅程或路徑，一直走到最後。所以，我坐下來，我就像，好吧，如果我去，我拍攝這個播客，
my goal is to have a top podcast in the world, right? So, if I'm having a top podcast in the world, what might that look like? Oh, that means that I'm
我的目標是擁有世界上頂級的播客，對吧？所以，如果我擁有世界上頂級的播客，那可能是什麼樣子？哦，那意味著我
setting myself up to be seen more and maybe have more hate and maybe have more criticism and judgment and all that. And just seeing myself write that down, I
在讓自己被更多人看到，也許會有更多的仇恨，也許會有更多的批評和評判，以及所有那些。只是看到自己寫下那個，我
was like, okay, well, if my brain is highlighting that as, oh, if you go and start a podcast, you're going to have more hate and face more criticism, then
就像，好吧，嗯，如果我的大腦把它突出顯示為，哦，如果你去開始一個播客，你會有更多的仇恨，面對更多的批評，那麼
it might try to keep me safe from that.
它可能會試圖讓我遠離那個。
And that's really what that is, is your brain is just trying to keep you safe.
那真的就是那個，就是你的大腦只是在試圖保護你。
And so that's why identifying your fears can be so powerful. And so yeah, I would say if you're trying to identify what your fears are, I would just take the
所以這就是為什麼識別你的恐懼可以如此強大。所以，是的，我會說，如果你試圖識別你的恐懼是什麼，我會只是把
goal, whatever it is that you're trying to do all the way to the end, like if it's the top podcast or if it's the bestselling book or if it's your
目標，無論它是什麼，你試圖做的，一直走到最後，就像如果它是頂級播客，或者如果它是暢銷書，或者如果它是你的
business or even a relationship, right?
生意，或者甚至是一段關係，對吧？
Like a lot of people in relationships like you're afraid of relying on someone or being dependent on someone or really fully being open and vulnerable with
就像很多人在關係中，就像你害怕依賴某人，或者依賴某人，或者真正完全開放和脆弱地與
someone. And honestly, just identifying that as the first step and getting super clear on that because when you get clear on that, then you can rewrite the story
某人。老實說，只是識別那個作為第一步，並對此非常清楚，因為當你清楚那個時，你可以重寫故事
of exactly like you said, yes, it's true being more vulnerable and being seen might equal more judgment or criticism, but it might also equal and to the same
完全就像你說的，是的，這是真的，變得更脆弱和被看到可能等於更多的評判或批評，但它也可能等於，在同樣的
extent, if not more, more love and more support. So, um, and you have to identify it first to give yourself, um, the chance to even rewrite that fear.
程度上，如果不是更多的話，更多的愛和支援。所以，嗯，你必須先識別它，給自己，嗯，甚至重寫那個恐懼的機會。
>> Yeah, I love the idea of take it all the way to the end. That's a great one. It's a It's a great way of actually getting
>> 是的，我喜歡一直走到最後這個想法。那太棒了。這是實際變得
really clear on exactly what's tripping you up. And I love what you just said there that >> actually when you come up with it, you
真正清楚到底是什麼在絆倒你的好方法。我喜歡你剛才說的，>> 實際上當你想到它時，你
realize your brain was just trying to keep you safe.
意識到你的大腦只是在試圖保護你。
>> It was actually just trying to help you because it was scared of that. It wasn't that you weren't good enough or it wasn't that you weren't smart enough or
>> 它實際上只是在試圖幫助你，因為它害怕那個。不是你不夠好，或者不是你不夠聰明，或者
it wasn't that you can't develop the skills. It was just trying to keep you safe.
不是你無法發展技能。它只是在試圖保護你。
>> Yeah. And I think when when we think about the brain trying to keep us safe that and that's a really big reason why the brain tries to keep us kind of in
>> 是的。我覺得當我們想到大腦試圖保護我們時，那是大腦試圖讓我們保持在
our comfort zone, right? But it's super important to recognize and acknowledge that any sort of growth happens outside of our comfort zones. Like I would not
我們的舒適區的一個很大原因，對吧？但認識到並承認任何形式的成長都發生在我們的舒適區之外，這是超級重要的。我不會
be in the position where I am today if I didn't take delusional level risks and leaps of faith. Um and so it's really a requirement to achieving or receiving or
處於我今天的位置，如果我沒有採取妄想級別的風險和信仰的跳躍。嗯，所以這真的是實現或接收或
having whatever it is that we want. And so, yeah, getting really clear on our fears and taking all the way I take it all the way to the end applies to that.
擁有我們想要的任何東西的要求。所以，是的，對我們的恐懼非常清楚，一直走到最後，我把它一直走到最後，也適用於那個。
It also applies to limiting beliefs as well. Like, take it all the way to the end. Uh, see what comes up for you. Um, and also, yeah, I think I because I've
它也適用於限制性信念。就像，一直走到最後。嗯，看看什麼出現在你面前。嗯，還有，是的，我覺得我，因為我
had students I had a specific student ask me, she was struggling with um, sand volleyball, beach volleyball, and she was like, I had this fear. And I was like, take it all the
有學生，我有一個特定的學生問我，她在掙紮，嗯，沙灘排球，她就像，我有這個恐懼。我就像，一直走到
way to the end. Visualize it maybe. You know, I don't think I've ever heard anyone tell people like visualize your fears, but if it's safe for you and
最後。視覺化它，也許。你知道，我不認為我聽過任何人告訴人們，就像視覺化你的恐懼，但如果這對你來說是安全的，
you're not going to like um like have any sort of physical reaction, like visualize it and see what comes up for you and see like what is it really that
你不會，嗯，有任何身體反應，就像視覺化它，看看什麼出現在你面前，看看，那真的是什麼
you're afraid of and then you can give yourself the chance to kind of rewrite that story.
你害怕的，然後你可以給自己機會重寫那個故事。
>> Yeah. What's number three?
>> 是的。第三個是什麼？
>> Okay, so we've got there's an identity mismatch or there is maybe some underlying fear behind it. And then number three is really more of a
>> 好的，所以我們有，有一個身份不匹配，或者可能有一些潛在的恐懼在後面。然後第三個真的更多是一個
scientific kind of simple straightforward thing and it's cheap dopamine. Uh it's everywhere and society sort of it's everywhere. Cheap dopamine, social media, um it's all over the place
科學的，有點簡單直接的東西，它是廉價的多巴胺。嗯，它無處不在，社會有點，它無處不在。廉價的多巴胺，社交媒體，嗯，它到處都是
and like fast food, binging Netflix, whatever it is. Um that's that's number three is cheap dopamine. And it's it's really it's a dream. Dopamine I always
就像快餐，狂看Netflix，不管它是什麼。嗯，那是，那是第三個，是廉價的多巴胺。它真的，它是一個夢想。多巴胺我總是
say like dopamine doesn't care about your dreams. Uh dopamine just cares about what you automate and what you repeat. Um and so it's going to keep you
說，就像多巴胺不關心你的夢想。嗯，多巴胺只關心你自動化的和你重複的。嗯，所以它會讓你
doing that. And also when it comes to cheap dopamine, if you're giving yourself a lot of that, then you're not really and one of the big things that I
繼續做那個。還有，當涉及到廉價的多巴胺時，如果你給自己很多那個，那麼你真的不是，我做的幫助
do to help kind of motivate myself to doing things is withholding reward. And so whenever I was in the PhD, I studied drug addiction. And so a lot of dopamine
激勵自己做事的大事之一是扣留獎勵。所以每當我讀博士時，我研究藥物成癮。所以很多多巴胺
research um and studying kind of the dopamine pathways, but also drug addiction is really just maladaptive habit formation. And so when I when I think about kind of cheap dopamine and
研究，嗯，研究多巴胺通路，但藥物成癮真的只是適應不良的習慣形成。所以當我，當我想到，有點，廉價的多巴胺和
and habit formation and and behavior, um because dopamine drives a lot of behavior, one of the things that I do to kind of motivate myself is just withhold
和習慣形成，和行為，嗯，因為多巴胺驅動很多行為，我做的激勵自己的事情之一就是扣留
whatever reward that I'm wanting. So let's say I I saw it online or I was shopping or whatever and I saw a shirt that I wanted, um I I wouldn't allow
我想要的任何獎勵。所以假設我，我在網上看到它，或者我在購物，或者不管什麼，我看到一件我想要的襯衫，嗯，我，我不會允許
myself to buy it or a candle or whatever it is, I wouldn't allow myself to buy it until after I do the task that that I'm
自己買它，或者一支蠟燭，或者不管它是什麼，我不會允許自己買它，直到我完成那個任務，那個我
maybe procrastinating or feeling stuck doing. And so if someone's out there right now and you're procrastinating or feeling stuck um starting a business or going after a job or dating in a
可能在拖延或感覺被困在做的事情。所以如果現在有人在那裡，你在拖延或感覺被困，嗯，開始一個生意，或者追求一份工作，或者在
relationship or whatever it is and you're regularly giving yourself sort of cheap dopamine or you know allowing yourself to just like have whatever reward it is and you just give it to
一段關係中約會，或者不管它是什麼，你經常給自己，有點，廉價的多巴胺，或者你知道，允許自己，就像，有無論什麼獎勵，你只是把它給
yourself all the time, um then you're not really setting yourself up for success because you're giving yourself your your brain is just it's wellfed on
自己所有的時間，嗯，那麼你真的沒有為自己設定成功，因為你給自己，你的大腦只是，它在
dopamine. And you can think of it sort of as the analogy of like snacking all day, right? So, if you're snacking all day, you're never really going to be
多巴胺上吃飽了。你可以把它想成有點像整天吃零食的類比，對吧？所以，如果你整天吃零食，你永遠不會真的
hungry and to eat that whole meal. And so, dopamine is kind of the same way. If you're like giving yourself those cheap dopamine hits, going on social media all
餓，去吃那整頓飯。所以，多巴胺有點像同樣的方式。如果你，就像，給自己那些廉價的多巴胺刺激，整天在社交媒體上，
day long, then you're never really going to be driven to go complete that big task. Um, and that big task is going to be a lot more rewarding than the small
那麼你永遠不會真的被驅動去完成那個大任務。嗯，那個大任務會比小的
點擊句子跳轉到對應位置
If someone was to listen to our conversation today and apply What are the things you have to say? How would their life change?
如果有人聽了我們今天的對話，並應用你所說的那些方法，他們的生活會如何改變？
>> I'd like to say that it can and will change in every single aspect that you apply it to. I think that and you know
我想說，它可以在你應用的每一個方面都發生改變。我覺得，你知道，
actually one of my students in Minecraft, she joined a few months ago and she I asked her I said what do in which ways do you think that your life
實際上，我在Minecraft的一個學生，她幾個月前加入的，我問她，我說，你覺得你的生活
has changed since joining? And she said every single aspect of her life has changed. And I think that the principles that I teach and I coach on and that I
在加入後發生了哪些改變？她說她生活的每一個方面都改變了。我覺得我教授和指導的那些原則，以及我
practice, I think they really can be applied to every single area of your life. So yeah, I think it just depends on you and what you choose and what you
實踐的那些，我覺得它們真的可以應用到你生活的每一個領域。所以，我覺得這取決於你，取決於你選擇什麼，取決於你
intend, right? So it's all about intention there. And it's like if you want to apply it to relationships, you can. Um, but also just being more in
的意圖，對吧？所以這完全關乎意圖。就像如果你想把它應用到人際關係中，你可以。嗯，但也就是更
control of your brain. I like to make the analogy of if you are driving a car down the road and you don't know how that car works. If it breaks down, you
能控制你的大腦。我喜歡用這個類比：如果你在路上開車，但不知道那輛車是怎麼工作的。如果它壞了，你
don't know how to fix it, you'll be stuck there, right? And I I have a story of like my car breaking down. My brother luckily is a mechanical engineer. Um and
不知道怎麼修，你就會被困在那裡，對吧？我有個故事，我的車壞了。我哥哥幸運的是個機械工程師。嗯，
he I called him. He's like, "Oh, pour water in this one little hole," or whatever, and I could be on my merry way, right? I got home safely. But if
我打電話給他。他說，"哦，往這個小洞裡倒點水，"或者什麼的，我就可以繼續上路了，對吧？我安全到家了。但如果
you if you don't know how, and the brain works the same way, right? So, let's say you're stressed out or you are overwhelmed or you're struggling to
你不知道怎麼做，大腦也是一樣的，對吧？所以，假設你壓力很大，或者你感到不知所措，或者你很難
focus or whatever it is. If you don't know how your brain works, you might be stuck, but when you know how your brain works, you can then use that knowledge
集中注意力，或者不管是什麼。如果你不知道你的大腦是怎麼工作的，你可能會被困住，但當你瞭解你的大腦是怎麼工作的，你就可以用那個知識
and apply it to whatever area you're really struggling with. So, that I think that it really can be applied to many different areas of your life. Yeah.
並把它應用到你真正在掙紮的任何領域。所以，我覺得它真的可以應用到你生活的很多不同領域。是的。
>> Yeah. I love that analogy. I've I've had many a time in my life a car that's broken down on me, not been a mechanical
是的。我喜歡那個類比。我生活中也有過很多次車壞了的經歷，不是機械
engineer and pushed my car up a hill.
工程師，把車推上了山。
And that's what it sometimes feels like for people. I feel like people feel that they're fighting against their brain.
這就是人們有時感覺到的。我覺得人們感覺他們在與自己的大腦對抗。
They're >> breaking down their mind. They're trying to push forward and they just feel stuck. I feel like so many people listening right now feel stuck in their
他們在>> 摧毀自己的思維。他們試圖向前推進，但就是感覺被困住了。我覺得現在很多在聽的人感覺被困在
job. They feel stuck in a bad relationship. they feel stuck looking for a career. If someone feels stuck, what do they need to understand about
工作中。他們感覺被困在一段糟糕的關係裡。他們感覺被困在尋找職業的路上。如果有人感覺被困住了，他們需要了解
the brain in order to start the process to get unstuck?
大腦的什麼才能開始擺脫困境的過程？
>> Yeah. So, I think that feeling of being stuck, it's really quite natural when you think about neuroscience and your biology. The brain loves to keep you in
是的。所以，我覺得那種被困住的感覺，當你想到神經科學和你的生物學時，這其實是很自然的。大腦喜歡讓你保持在
what is safe and normal to you. Um, the brain is also, I like to call it, a prediction machine. So we don't necessarily experience reality. We
對你來說安全正常的狀態。嗯，大腦也是，我喜歡叫它，一個預測機器。所以我們不一定體驗現實。我們
experience, you know, our brains sort of filtering everything we see, hear, feel, touch, but also predicting what's about to happen. And that's why a lot of
體驗，你知道，我們的大腦會過濾我們看到的、聽到的、感覺到的、觸控到的一切，但也會預測即將發生的事情。這就是為什麼很多時候，
times, you know, we feel like anxious or whatever it is. It has to do with um the brain's predicting kind of something that's upcoming. And so I think that
你知道，我們感覺焦慮或什麼的。這與大腦預測某種即將發生的事情有關。所以我覺得
feeling of being stuck is quite normal and natural. And I just want to say that first. But also understanding which area you're stuck in, right? And I I'm going
被困住的感覺是很正常和自然的。我只是想先說這個。但也要理解你被困在哪個領域，對吧？我要
to take it an interesting direction right now, but I like to talk about procrastination because it's a good example of feeling stuck, right? So, if
現在往一個有趣的方向說，但我喜歡談論拖延症，因為它是感覺被困住的一個很好的例子，對吧？所以，如果
you are you let's say you have a goal and you're like how like starting a podcast and you're like, okay, I want to do it and then you're procrastinating
你，假設你有一個目標，比如開始一個播客，你就像，好吧，我想做，然後你一直在拖延
it, right? So, I always say that there are three reasons why people procrastinate. And the first reason is there's an identity sort of mismatch.
它，對吧？所以，我總是說人們拖延有三個原因。第一個原因是身份不匹配。
And what I mean by that is that you don't you like who your sense of self and who you believe that you are doesn't match with you working toward the goal
我的意思是，你不，你喜歡，你的自我意識和你認為自己是誰，與你在朝著啟動播客這個目標努力不匹配
of launching a podcast. Um and this actually kind of resonated with me personally whenever I was starting to write a book. I was procrastinating writing my book and I was like why am I
嗯，這實際上與我個人產生了共鳴，每當我開始寫一本書的時候。我在拖延寫書，我就像，為什麼我
doing this? I know it's a goal. I know I want to do it but I don't know why I'm procrastinating. Um and the default mode
在做這個？我知道這是個目標。我知道我想做，但不知道為什麼我在拖延。嗯，預設模式
network in the brain is really what's at play here. So the default mode network is really appropriately named because it kind of helps to regulate and propel our
網路在大腦中真的在這裡起作用。所以預設模式網路這個名字真的很貼切，因為它幫助調節和推動我們的
default mode of behavior, right? So it's responsible for our default mode of being and doing. Um but it's also responsible for our sense of self and
預設行為模式，對吧？所以它負責我們的預設存在和行為模式。嗯，但它也負責我們的自我意識，以及
constructing the narrative or the story of our lives. And so if your sense of self doesn't match, if your identity doesn't match whatever it is that you're
構建我們生活的敘述或故事。所以如果你的自我意識不匹配，如果你的身份不匹配，無論你在
trying to do, then your default mode network is not really going to be helping you do the behaviors or take the action toward doing starting a podcast.
試圖做什麼，那麼你的預設模式網路就不會真正幫助你做那些行為或採取行動去開始一個播客。
And so I always tell my clients, I tell my students, I tell everyone on social media, I'm like just identity shift, you know, like shift your identity. You can
所以我總是告訴我的客戶，我告訴我的學生，我告訴社交媒體上的每個人，我說，就是身份轉換，你知道，就像轉換你的身份。你可以
just start to identify as a version of you who has done the thing. And so that's kind of the first part of that.
就開始把自己認同為已經做過那件事的版本的你。所以這算是那的第一部分。
And then the second, >> let's let's talk about that first one.
然後第二個，>> 讓我們先談談第一個。
That's so interesting. That's so interesting. And I love the way you broke down the default mode network because this identity mismatch that you're talking about. Are you saying
太有趣了。太有趣了。我喜歡你分解預設模式網路的方式，因為你說的這個身份不匹配。你是說
that if you don't I know you've said something which I love. You said science says you have to act like you already have it.
如果你不，我知道你說過一些我很喜歡的話。你說科學說，你必須表現得好像你已經擁有了它。
>> Before something can happen.
>> 在事情發生之前。
>> Is that what you're saying? That you've got to feel like I'm already a author.
>> 你是這個意思嗎？你必須感覺我已經是個作者了。
I'm already a podcaster. How does someone practically apply that identity to make sure it's aligned?
我已經是個播客主了。如何實際應用那個身份來確保它是一致的？
>> Right? So, it's really just choosing to identify as that person, right? And so, when I say that, you have to act like you already have it or you like you
對吧？所以，真的就是選擇認同為那個人，對吧？所以，當我說，你必須表現得好像你已經擁有了它，或者你
already are it in order to do it or be it. It works the same way. The analogy I use there is falling asleep at night.
已經是它了，才能做到它或成為它。它的工作原理是一樣的。我在那裡用的類比是晚上入睡。
Like when you fall asleep at night, you lay down, you close your eyes, you slow your breath, and you pretend like you're asleep until you fall asleep. And your
就像你晚上入睡時，你躺下，閉上眼睛，放慢呼吸，你假裝睡著了，直到你真的睡著。你的
brain makes it so. Um, and life works that way as well. And you have to you have to act like it and move like it,
大腦讓它成真。嗯，生活也是這樣。你必須，你必須表現得像它，行動得像它，
right? Like you're not going to become a drummer in a band unless you act like a drummer and drummers practice. And so it's sort of like and and so how do I
對吧？就像你不會成為樂隊裡的鼓手，除非你表現得像個鼓手，而鼓手會練習。所以這有點像，所以我如何
apply that like practically? I guess from my book example, I really just decided I'm an author. Like from this moment forward, I'm an author. And I
實際應用那個？我想從我的書的例子來說，我真的就決定我是個作者。就像從這一刻起，我是個作者。我
think a lot of times we don't realize the power that we have to choose those sorts of things. And this is another reason why I tell people to be so
覺得很多時候我們沒有意識到我們有選擇那些東西的力量。這也是為什麼我告訴人們要非常
careful about the labels that they use to identify themselves and the labels that they put on themselves. And growing up in my own life, I had so many
小心他們用來認同自己的標籤，以及他們給自己貼上的標籤。在我自己的成長過程中，我有很多
different labels put on to me um that I believed and just kind of allowed to describe who I was. And that impacted my life. It impacted my health. It impacted
不同的標籤被貼到我身上，嗯，我相信了，只是允許它們描述我是誰。那影響了我的生活。它影響了我的健康。它影響了
everything in my world. And so that's one of the reasons why I'm so passionate about it. But yeah, and so applying that practically, a lot of times it really
我世界中的一切。所以這是為什麼我對此如此熱情的原因之一。但是，是的，所以實際應用那個，很多時候它真的
just looks like choosing to identify as that version of you. Um, like if I'm trying to start a podcast, I am a podcaster and there I am doing it,
就是選擇認同為那個版本的你。嗯，就像如果我試圖開始一個播客，我是個播客主，我在做它，
>> It's almost like how does an author behave and let me start practicing that now? So an author gets up and writes a page even when they don't feel inspired
>> 這幾乎就像，作者是怎麼表現的，讓我現在開始練習那個？所以作者會起床寫一頁，即使他們沒有靈感，
because that's how they get for example, right? or like a podcaster sits down and you just start interviewing the people that are available until you're able to
因為這就是他們如何，例如，對吧？或者就像一個播客主坐下來，你只是開始採訪那些可用的人，直到你能夠
book the guest that you really want to speak to.
預約到你真的想對話的嘉賓。
>> Right. Exactly. Exactly. And when that happens, when you choose when you write a new what happens then is that you're writing a new story and your brain kind
>> 對。完全正確。完全正確。當那發生時，當你選擇，當你寫一個新的，那時發生的是你在寫一個新的故事，你的大腦有點
of stops using your past to predict your future and it kind of starts to take the present moment and your new identity that you are choosing to help predict
停止用你的過去來預測你的未來，它有點開始用當下和你選擇的新身份來幫助預測
your future behavior. Um, and so it's super powerful.
你未來的行為。嗯，所以它超級強大。
>> I love that. All right, what's the second? That was great. Okay. So, the second reason why most people procrastinate is fear. Um, a a lot of
>> 我喜歡那個。好的，第二個是什麼？那太棒了。好的。所以，大多數人拖延的第二個原因是恐懼。嗯，很多
times we are actually subconsciously afraid of success. And I think this is a big reason why a lot of people stay stuck is that we are actually
時候我們實際上潛意識裡害怕成功。我覺得這是很多人保持被困狀態的一個大原因是，我們實際上
subconsciously afraid of what it might look like if we succeed at doing it.
潛意識裡害怕如果我們成功做到它，那會是什麼樣子。
>> And for me personally, so I'm actually about to launch a podcast. Um, by the time this episode comes out, it may or may not be already launched. But, um,
>> 對我個人來說，所以我實際上即將啟動一個播客。嗯，當這集播出時，它可能已經啟動了，也可能還沒有。但是，嗯，
when I, again, I was procrastinating filming my podcast. And me being me, I sit down and I analyze my mind. Like, why am I procrastinating starting to
當我，再次，我在拖延拍攝我的播客。作為我，我坐下來分析我的思維。就像，為什麼我在拖延開始
film this podcast? And what I found was that I was subconsciously afraid of being seen in sort of a more vulnerable way because long- form content is a lot
拍攝這個播客？我發現的是，我潛意識裡害怕以更脆弱的方式被看到，因為長
more vulnerable than a one minute reel on Instagram. like you're not really you in that short of a period of time. Um but in long form content, people can
形式內容比Instagram上的一分鐘reel要脆弱得多。就像你在那麼短的時間內不是真正的你。嗯，但在長形式內容中，人們可以
really see you. And so that was sort of the fear that I uncovered for myself. Um but yeah, and I think this is another reason why I tell people all the time
真正看到你。所以那是我為自己發現的恐懼。嗯，但是，是的，我覺得這是另一個原因，為什麼我總是告訴人們
like a lot a lot of people say get specific about your goals, but I also say get specific about your fears because your fears they can have control
就像很多人說，對你的目標要具體，但我也說，對你的恐懼要具體，因為你的恐懼，當你不知道它們是什麼時，它們可以控制
over you when you don't know what they are. But when you identify them, labeling them, well, that activates the prefrontal cortex. And the prefrontal cortex and the amydala, they sort of
你。但當你識別它們，給它們貼標籤，嗯，那啟用了前額葉皮層。前額葉皮層和杏仁核，它們有點
have this kind of seessaw relationship where when one activity, activity in one goes up, activity in the other goes down. And so when you label your
有這種蹺蹺板關係，當一個活動時，一個的活動上升，另一個的活動下降。所以當你給你的
emotions, you label the fears that you have, you're actually giving yourself your power back. You're activating the prefrontal cortex, which is the CEO of your brain. It's sort of the boss of
情緒貼標籤，你給你有的恐懼貼標籤，你實際上是在把力量還給自己。你在啟用前額葉皮層，這是你大腦的CEO。它有點像
your brain. Um, and so kind of getting specific about your fears, I would say, is the way to overcome that version of stuckness. And I think that's a really
你大腦的老闆。嗯，所以對你的恐懼要具體，我會說，是克服那種被困狀態的方法。我覺得這是一個真的
powerful um, activity to do if somebody were feeling stuck.
強大的，嗯，活動，如果有人感覺被困住了。
>> How did you get so specific and define your own fear? I love that you shared what you were worried about and this whole idea that people are scared of
>> 你是如何變得如此具體並定義你自己的恐懼的？我喜歡你分享你擔心的是什麼，以及這個整個想法，人們害怕
>> How did you come upon that? Like what process did it take? What reflection did you do? How did you identify them? I love what you said about identifying
>> 你是如何發現那個的？就像，它需要什麼過程？你做了什麼反思？你是如何識別它們的？我喜歡你說的關於識別
your goals is important, but actually knowing your fears is equally as important, if not more. How do you do that?
你的目標很重要，但實際上了解你的恐懼同樣重要，如果不是更重要的話。你怎麼做？
>> Yeah. So, I think for me, I have this saying called take it all the way to the end. And so, allow yourself to go on the
>> 是的。所以，我覺得對我來說，我有這個說法叫，一直走到最後。所以，允許自己走完
journey or the path all the way to the end. And so, I sat down and I was like, okay, if I go and I film this podcast,
旅程或路徑，一直走到最後。所以，我坐下來，我就像，好吧，如果我去，我拍攝這個播客，
my goal is to have a top podcast in the world, right? So, if I'm having a top podcast in the world, what might that look like? Oh, that means that I'm
我的目標是擁有世界上頂級的播客，對吧？所以，如果我擁有世界上頂級的播客，那可能是什麼樣子？哦，那意味著我
setting myself up to be seen more and maybe have more hate and maybe have more criticism and judgment and all that. And just seeing myself write that down, I
在讓自己被更多人看到，也許會有更多的仇恨，也許會有更多的批評和評判，以及所有那些。只是看到自己寫下那個，我
was like, okay, well, if my brain is highlighting that as, oh, if you go and start a podcast, you're going to have more hate and face more criticism, then
就像，好吧，嗯，如果我的大腦把它突出顯示為，哦，如果你去開始一個播客，你會有更多的仇恨，面對更多的批評，那麼
it might try to keep me safe from that.
它可能會試圖讓我遠離那個。
And that's really what that is, is your brain is just trying to keep you safe.
那真的就是那個，就是你的大腦只是在試圖保護你。
And so that's why identifying your fears can be so powerful. And so yeah, I would say if you're trying to identify what your fears are, I would just take the
所以這就是為什麼識別你的恐懼可以如此強大。所以，是的，我會說，如果你試圖識別你的恐懼是什麼，我會只是把
goal, whatever it is that you're trying to do all the way to the end, like if it's the top podcast or if it's the bestselling book or if it's your
目標，無論它是什麼，你試圖做的，一直走到最後，就像如果它是頂級播客，或者如果它是暢銷書，或者如果它是你的
business or even a relationship, right?
生意，或者甚至是一段關係，對吧？
Like a lot of people in relationships like you're afraid of relying on someone or being dependent on someone or really fully being open and vulnerable with
就像很多人在關係中，就像你害怕依賴某人，或者依賴某人，或者真正完全開放和脆弱地與
someone. And honestly, just identifying that as the first step and getting super clear on that because when you get clear on that, then you can rewrite the story
某人。老實說，只是識別那個作為第一步，並對此非常清楚，因為當你清楚那個時，你可以重寫故事
of exactly like you said, yes, it's true being more vulnerable and being seen might equal more judgment or criticism, but it might also equal and to the same
完全就像你說的，是的，這是真的，變得更脆弱和被看到可能等於更多的評判或批評，但它也可能等於，在同樣的
extent, if not more, more love and more support. So, um, and you have to identify it first to give yourself, um, the chance to even rewrite that fear.
程度上，如果不是更多的話，更多的愛和支援。所以，嗯，你必須先識別它，給自己，嗯，甚至重寫那個恐懼的機會。
>> Yeah, I love the idea of take it all the way to the end. That's a great one. It's a It's a great way of actually getting
>> 是的，我喜歡一直走到最後這個想法。那太棒了。這是實際變得
really clear on exactly what's tripping you up. And I love what you just said there that >> actually when you come up with it, you
真正清楚到底是什麼在絆倒你的好方法。我喜歡你剛才說的，>> 實際上當你想到它時，你
realize your brain was just trying to keep you safe.
意識到你的大腦只是在試圖保護你。
>> It was actually just trying to help you because it was scared of that. It wasn't that you weren't good enough or it wasn't that you weren't smart enough or
>> 它實際上只是在試圖幫助你，因為它害怕那個。不是你不夠好，或者不是你不夠聰明，或者
it wasn't that you can't develop the skills. It was just trying to keep you safe.
不是你無法發展技能。它只是在試圖保護你。
>> Yeah. And I think when when we think about the brain trying to keep us safe that and that's a really big reason why the brain tries to keep us kind of in
>> 是的。我覺得當我們想到大腦試圖保護我們時，那是大腦試圖讓我們保持在
our comfort zone, right? But it's super important to recognize and acknowledge that any sort of growth happens outside of our comfort zones. Like I would not
我們的舒適區的一個很大原因，對吧？但認識到並承認任何形式的成長都發生在我們的舒適區之外，這是超級重要的。我不會
be in the position where I am today if I didn't take delusional level risks and leaps of faith. Um and so it's really a requirement to achieving or receiving or
處於我今天的位置，如果我沒有採取妄想級別的風險和信仰的跳躍。嗯，所以這真的是實現或接收或
having whatever it is that we want. And so, yeah, getting really clear on our fears and taking all the way I take it all the way to the end applies to that.
擁有我們想要的任何東西的要求。所以，是的，對我們的恐懼非常清楚，一直走到最後，我把它一直走到最後，也適用於那個。
It also applies to limiting beliefs as well. Like, take it all the way to the end. Uh, see what comes up for you. Um, and also, yeah, I think I because I've
它也適用於限制性信念。就像，一直走到最後。嗯，看看什麼出現在你面前。嗯，還有，是的，我覺得我，因為我
had students I had a specific student ask me, she was struggling with um, sand volleyball, beach volleyball, and she was like, I had this fear. And I was like, take it all the
有學生，我有一個特定的學生問我，她在掙紮，嗯，沙灘排球，她就像，我有這個恐懼。我就像，一直走到
way to the end. Visualize it maybe. You know, I don't think I've ever heard anyone tell people like visualize your fears, but if it's safe for you and
最後。視覺化它，也許。你知道，我不認為我聽過任何人告訴人們，就像視覺化你的恐懼，但如果這對你來說是安全的，
you're not going to like um like have any sort of physical reaction, like visualize it and see what comes up for you and see like what is it really that
你不會，嗯，有任何身體反應，就像視覺化它，看看什麼出現在你面前，看看，那真的是什麼
you're afraid of and then you can give yourself the chance to kind of rewrite that story.
你害怕的，然後你可以給自己機會重寫那個故事。
>> Yeah. What's number three?
>> 是的。第三個是什麼？
>> Okay, so we've got there's an identity mismatch or there is maybe some underlying fear behind it. And then number three is really more of a
>> 好的，所以我們有，有一個身份不匹配，或者可能有一些潛在的恐懼在後面。然後第三個真的更多是一個
scientific kind of simple straightforward thing and it's cheap dopamine. Uh it's everywhere and society sort of it's everywhere. Cheap dopamine, social media, um it's all over the place
科學的，有點簡單直接的東西，它是廉價的多巴胺。嗯，它無處不在，社會有點，它無處不在。廉價的多巴胺，社交媒體，嗯，它到處都是
and like fast food, binging Netflix, whatever it is. Um that's that's number three is cheap dopamine. And it's it's really it's a dream. Dopamine I always
就像快餐，狂看Netflix，不管它是什麼。嗯，那是，那是第三個，是廉價的多巴胺。它真的，它是一個夢想。多巴胺我總是
say like dopamine doesn't care about your dreams. Uh dopamine just cares about what you automate and what you repeat. Um and so it's going to keep you
說，就像多巴胺不關心你的夢想。嗯，多巴胺只關心你自動化的和你重複的。嗯，所以它會讓你
doing that. And also when it comes to cheap dopamine, if you're giving yourself a lot of that, then you're not really and one of the big things that I
繼續做那個。還有，當涉及到廉價的多巴胺時，如果你給自己很多那個，那麼你真的不是，我做的幫助
do to help kind of motivate myself to doing things is withholding reward. And so whenever I was in the PhD, I studied drug addiction. And so a lot of dopamine
激勵自己做事的大事之一是扣留獎勵。所以每當我讀博士時，我研究藥物成癮。所以很多多巴胺
research um and studying kind of the dopamine pathways, but also drug addiction is really just maladaptive habit formation. And so when I when I think about kind of cheap dopamine and
研究，嗯，研究多巴胺通路，但藥物成癮真的只是適應不良的習慣形成。所以當我，當我想到，有點，廉價的多巴胺和
and habit formation and and behavior, um because dopamine drives a lot of behavior, one of the things that I do to kind of motivate myself is just withhold
和習慣形成，和行為，嗯，因為多巴胺驅動很多行為，我做的激勵自己的事情之一就是扣留
whatever reward that I'm wanting. So let's say I I saw it online or I was shopping or whatever and I saw a shirt that I wanted, um I I wouldn't allow
我想要的任何獎勵。所以假設我，我在網上看到它，或者我在購物，或者不管什麼，我看到一件我想要的襯衫，嗯，我，我不會允許
myself to buy it or a candle or whatever it is, I wouldn't allow myself to buy it until after I do the task that that I'm
自己買它，或者一支蠟燭，或者不管它是什麼，我不會允許自己買它，直到我完成那個任務，那個我
maybe procrastinating or feeling stuck doing. And so if someone's out there right now and you're procrastinating or feeling stuck um starting a business or going after a job or dating in a
可能在拖延或感覺被困在做的事情。所以如果現在有人在那裡，你在拖延或感覺被困，嗯，開始一個生意，或者追求一份工作，或者在
relationship or whatever it is and you're regularly giving yourself sort of cheap dopamine or you know allowing yourself to just like have whatever reward it is and you just give it to
一段關係中約會，或者不管它是什麼，你經常給自己，有點，廉價的多巴胺，或者你知道，允許自己，就像，有無論什麼獎勵，你只是把它給
yourself all the time, um then you're not really setting yourself up for success because you're giving yourself your your brain is just it's wellfed on
自己所有的時間，嗯，那麼你真的沒有為自己設定成功，因為你給自己，你的大腦只是，它在
dopamine. And you can think of it sort of as the analogy of like snacking all day, right? So, if you're snacking all day, you're never really going to be
多巴胺上吃飽了。你可以把它想成有點像整天吃零食的類比，對吧？所以，如果你整天吃零食，你永遠不會真的
hungry and to eat that whole meal. And so, dopamine is kind of the same way. If you're like giving yourself those cheap dopamine hits, going on social media all
餓，去吃那整頓飯。所以，多巴胺有點像同樣的方式。如果你，就像，給自己那些廉價的多巴胺刺激，整天在社交媒體上，
day long, then you're never really going to be driven to go complete that big task. Um, and that big task is going to be a lot more rewarding than the small
那麼你永遠不會真的被驅動去完成那個大任務。嗯，那個大任務會比小的