In this day and age, it is becoming more and more difficult to maintain self-discipline.

在這個時代，保持自律越來越難。

I'll show you the importance of self-discipline and how to cultivate it.

我會告訴你自律的重要性以及如何培養自律。

Stay tuned!

敬請關注！

What's going on guys!

這是怎麼回事的傢伙！

J from MedSchoolInsiders.com.

J從醫校內參網。

Let's first go over why self-discipline and willpower are so important.

我們先來介紹一下為什麼自律和意志力如此重要。

Have you ever been tempted to do something for which you later feel guilty about?

你是否曾經受到過誘惑，做了一些事，但後來又感到內疚？

Moments like these are usually due to a lapse in judgment or a lack of discipline.

這樣的時刻，通常是因為判斷失誤或缺乏紀律。

Here's the key; with strong self discipline and willpower, you can do what you need to

關鍵就在這裡，只要有強大的自律和意志力，你就能做到你所需要的

do in each moment without temptation or laziness getting in the way.

每時每刻都在做，沒有誘惑和懶惰的阻礙。

Self-discipline lets us grind it out with studying or work even when we don't feel

自律性讓我們在學習或工作中，即使在不自覺的情況下，也能堅持下去

like it.

喜歡它。

It lets us say no to extra dessert.

它讓我們對額外的甜點說不。

It lets us maintain a consistent exercise schedule and achieve our fitness goals.

它可以讓我們保持穩定的運動計劃，實現我們的健身目標。

In short, it empowers us live our lives the way we ideally want to.

簡而言之，它賦予我們以理想中的方式生活。

This translates to stronger grades in school, more energy, improved moods, and looking and

這將轉化為更強的成績在學校，更多的能量，改善情緒，並看起來和。

feeling better.

感覺更好。

There are a few theories on how discipline and willpower actually work.

關於紀律和意志力究竟是如何運作的，有一些理論。

The most prominent is the Ego Depletion Model of Self-Control.

最突出的是自我消耗型的自我控制模式。

This states that the brain is like a muscle, with a limited supply of strength that can

這說明大腦就像一塊肌肉，供應的力量有限，可

be depleted.

被耗盡。

No one is disciplined 100% of the time – we all have lapses.

沒有人是百分之百地遵守紀律的--我們都有失誤。

These lapses occur when our discipline muscle is fatigued.

當我們的紀律肌疲勞的時候，就會出現這些失誤。

Various studies have demonstrated that certain types of mental exertion can compromise subsequent

各種研究表明，某些類型的精神消耗會影響到以後的工作。

acts of discipline.

懲戒行為。

The studies generally go like this: There are two groups of subjects.

研究一般是這樣的。有兩組實驗對象

One group does an activity or exercise that requires high self-control.

一組做一項需要高度自控的活動或運動。

The other group does an activity requiring very little discipline.

另一組做的活動需要的紀律性很低。

Both groups are then subjected to a separate self-control challenge.

然後，兩組分別進行自我控制的挑戰。

The group that performed the demanding challenge first later performs poorly and conversely,

先進行高難度挑戰的小組後來表現不佳，反之。

the group that did not exhaust their willpower reserves demonstrate better self-discipline.

沒有耗盡意志力儲備的群體表現出更好的自律性。

So, what does this all exactly mean?

那麼，這一切究竟意味著什麼呢？

For us mere mortals, it says that we do not have infinite reserves of self-discipline

對於我們這些凡夫俗子來說，它說我們沒有無限的自律儲備

and will-power.

和意志力。

So while it is important to cultivate and develop your self-discipline, understand that

所以，培養和發展自己的自律性固然重要，但也要懂得

there is also a proper way to harness it.

駕馭它也有一個正確的方法。

More on that shortly.

稍後再談。

Now without discipline, you are letting your life be controlled by your emotions.

現在沒有紀律，你就會讓自己的生活被情緒控制。

Which is essentially like letting your life be controlled by someone else.

這本質上就像是讓自己的生活被別人控制。

There are two ways of approaching a task.

有兩種方法來處理一項任務。

You can say “I will wait until I feel like it, and then I will do it” or you can say

你可以說 "我等我想做的時候再做"，也可以說 "我想做的時候再做"。

“I will do it, and then I will begin to feel like it”.

"我會做的，然後我就會開始感覺到它"。

Which method do you think is more likely to actually get things done?

你認為哪種方法更有可能真正完成任務？

There are three simple steps to cultivate and develop your self-discipline.

有三個簡單的步驟來培養和發展你的自律。

First, Start Small.

首先，要從小做起。

There are many grand ideas and lofty goals that we each have.

我們每個人都有許多宏偉的想法和崇高的目標。

The key to working towards them is to start small.

努力實現這些目標的關鍵是從小做起。

For example, if your goal is lose weight, do not start by saying you want to lose 1

例如，如果你的目標是減肥，不要一開始就說你要減掉1

pound of fat per week.

每週一磅的脂肪。

Jumping in with ambitious and lofty goals is only setting yourself up for failure.

帶著遠大而崇高的目標跳進去，只會讓自己陷入失敗的境地。

Start smaller than that.

開始比這小。

First eliminate sugary drinks and only drink water with meals.

首先杜絕含糖飲料，只在吃飯時喝水。

Once you have mastered that, eliminate the habit of eating dessert after dinner every

一旦你掌握了這一點，就要杜絕每天晚飯後吃甜點的習慣。

night, maybe substitute a serving of fruit instead.

晚上，也許用一份水果代替。

And so on and so forth.

等等等等。

By starting out with smaller steps and celebrating these small victories, you build momentum

通過從較小的步驟開始，並慶祝這些小的勝利，你會建立動力。

and confidence to continue moving forward.

和繼續前進的信心。

Next, Practice Daily.

其次，每天練習。

By starting small, you should have no problem practicing your discipline daily.

從小事做起，每天練練功應該沒有問題。

In doing so, you are building good habits.

這樣做，就是在培養良好的習慣。

And we are, after all, creatures of habit.

而我們畢竟是習慣的生物。

No excuses.

沒有藉口。

Make it happen.

讓它發生。

The third year of medical school in the United States is considered the most demanding year.

在美國，醫學院的第三年被認為是最辛苦的一年。

On many rotations, you go in before sunrise and get out after sunset.

在許多輪迴中，你在日出前進去，日落後出來。

As a result, certain habits and priorities are harder to maintain.

是以，某些習慣和優先級較難保持。

On days where I got out early and had the luxury of asking myself whether or not I wanted

在我早早出門的日子裡，我可以奢侈地問自己，是否要。

to go to the gym, I forced myself to go.

去健身房，我強迫自己去。

I decided that a tired workout is better than no workout.

我決定，累點的運動總比不運動好。

And if I had the luxury of asking myself whether or not to go, that meant I already had my

而如果我還能奢求自己是否要去，那就意味著我已經有了自己的

answer.

回答：

On many days I got out too late and there was no question that I could no go to the

很多天，我出來得太晚了，毫無疑問，我不能去。

gym.

健身房。

Therefore it was paramount to capitalize on any opportunity, regardless of how tired I

是以，不管我有多累，抓住任何機會都是最重要的。

was to the gym when possible.

是在可能的情況下去健身房。

Lifting was a great form of stress relief, and it left me happier and healthier as a

舉重是一種很好的緩解壓力的方式，它讓我更快樂，更健康的成為一個

result.

結果。

Last tip is to Ramp Up.

最後一個建議是，要夯實基礎。

After you have mastered the smaller tasks and built your confidence in your own self-discipline,

在你掌握了小任務，建立起自己自律的信心之後。

it's time to slowly ramp it up.

是時候慢慢的加大投入了。

Going back to the weight loss example: let's say you started walking daily for 20 minutes.

回到減肥的例子：假設你開始每天步行20分鐘。

Ramp it up to 30 minutes, then 40.

加速到30分鐘，然後40分鐘。

At a certain point, start jogging or cycling or doing HIIT intervals.

到了一定程度，開始慢跑或騎自行車或做HIIT間歇。

Keep challenging yourself incrementally.

不斷挑戰自己，循序漸進。

You don't go from walking 20 minutes to running a marathon.

你不可能從走20分鐘變成跑馬拉松。

But you can certainly get there in a step wise manner if you work at it.

但如果你努力的話，一定可以按部就班地達到目的。

Quick disclaimer: this is just an example – obviously figure out what works best for

快速免責聲明：這只是一個例子--顯然要找出最適合自己的方法。

you and speak to a professional before doing starting any rigorous physical activity.

在做開始任何嚴格的體育活動之前，你和說話的專業人士。

Now, some other tips and common misconceptions: first make it easier on your future self.

現在，還有一些提示和常見的誤區：首先讓未來的自己更輕鬆。

As I said earlier your willpower reserves are limited, therefore make it easier on your

就像我前面說的，你的意志力儲備是有限的，所以要讓你的意志力更輕鬆。

future self by planning ahead and putting yourself in situations that make it easier

未來的自己，提前規劃，讓自己處於更容易的情況下

to achieve your goals or stick to your habits.

來實現你的目標或堅持你的習慣。

It's easy to avoid junk food and drink only water when you're not starving or dehydrated.

在不飢餓或脫水的情況下，很容易避免垃圾食品，只喝水。

The times you are most likely to fail are when you do not have healthy alternatives

你最有可能失敗的時候是你沒有健康的替代品的時候

and you are left with the choice of either eating junk food or being really hungry.

而你剩下的選擇要麼吃垃圾食品，要麼是真的餓了。

Similarly, if you do not buy ice cream or candy and keep it in the house, it will be

同樣，如果你不買雪糕或糖果，放在家裡，就會有

much easier for you to refrain from eating sweets when you get the late night munchies.

更容易為你剋制從吃甜食 當你得到深夜的零食。

2.

2.

Build the Appropriate Systems.

建立相應的制度。

At the end of the day, we are human and our emotions and impulses hold great weight in

歸根結底，我們都是人，我們的情感和衝動在我們的生活中佔有很大的比重。

our behaviors.

我們的行為。

Therefore, incentivize yourself with Rewards and discourage undesirable behavior with Consequences.

是以，用 "獎勵 "激勵自己，用 "後果 "阻止不良行為。

I personally love dark chocolate and I would reward myself for going to the gym by having

我個人很喜歡黑巧克力，我會獎勵自己去健身房，通過吃黑巧克力來獎勵自己。

a bit of dark chocolate post workout.

鍛鍊後吃點黑巧克力。

I know others who use apps or services that charge them money if they miss a workout or

我知道其他人誰使用的應用程序或服務，收取他們的錢，如果他們錯過了一個鍛鍊或。

fail to wake up by a certain time.

到了一定時間還不起床。

These systems will vary by person, so figure out what works best for you.

這些系統會因人而異，所以要找出最適合自己的系統。

And last, The Misconception of Doing What You Love.

最後，《做自己喜歡的事的誤區》。

One of the most misunderstood concepts I hear over and over again is to do what you love.

我反覆聽到的最容易被誤解的一個概念就是做自己喜歡的事情。

We have all heard the quote by Marc Anthony “If you do what you love, you'll never

我們都聽過馬克-安東尼的一句話："如果你做你喜歡的事情，你永遠不會

work a day in your life”.

日工作"。

There is great merit in this quote, but no matter what you do – there will be things

這句話有很大的道理，但無論你做什麼--都會有一些事情。

you enjoy and things you do not.

你喜歡的東西和你不喜歡的東西。

People often get turned off by the parts they don't enjoy and give up on the whole idea.

人們往往會因為不喜歡的部分而望而卻步，放棄了整個想法。

They key is to grow to love the process.

他們關鍵是要成長為熱愛這個過程。

I love reconstructive plastic surgery.

我喜歡整形美容。

I love education and empowering students through these YouTube videos.

我喜歡教育，並通過這些YouTube視頻賦予學生權力。

I love healthcare innovation.

我喜歡醫療創新。

I love sports cars and racing my car at the track.

我喜歡跑車，喜歡在賽道上飆車。

But each of these pursuits also has drawbacks – parts that I do not love, and that's

但是，這些追求也都有缺點--我不愛的部分，那是

where discipline comes into play.

在這裡，紀律的作用就體現出來了。

With discipline, I have been able to stick with the premed years in college, 4 years

在紀律的約束下，我在大學裡一直能堅持讀完醫學預科，4年

of medical school, and now residency.

的醫學院，現在的住院醫師。

I have endured the tough times, the less fun times, and that has allowed me to grow to

我忍受了艱難的時光，少了樂趣的時光，這讓我成長到了。

love the process the further I move along.

喜歡這個過程，越往後越喜歡。

Being exhausted and memorizing biochemical pathways on a Friday night is not my idea

週五晚上疲憊不堪地背誦生化途徑不是我的主意。

of fun, but the sense of accomplishment, learning vast amounts of information, applying that

的樂趣，但成就感，學習大量的資訊，應用這些資訊。

knowledge, helping patients, and seeing myself improve is immensely rewarding.

知識，幫助病人，看到自己的進步，是無比的欣慰。

Sure there are things I would change about medical education in the U.S. (and healthcare

當然，對於美國的醫學教育（以及醫療服務），我也會有一些改變。

as a whole), but I have grown to love the process that I am in.

作為一個整體），但我已經越來越喜歡我所處的這個過程。

So how can you grow to love YOUR process?

那麼，如何才能讓你逐漸愛上你的過程呢？

This idea deserves a video on its own, but in short, appreciate the craftsmanship of

這個創意值得單獨製作一個視頻，但總之，欣賞一下工匠精神。

your work.

你的工作。

Focus on developing skills and mastery, and you will be rewarded.

注重培養技能，掌握技能，就會有收穫。

Autonomy, creativity, impact, and recognition add value to one's pursuits.

自主性、創造性、影響力和認可度會增加一個人的追求價值。

But you aren't entitled to this, you have to earn it.

但是，你沒有資格得到這些，你必須掙到它。

Now, one of my friends is currently in her intern year, which is the first year of residency

現在，我的一個朋友正在讀實習生，也就是第一年的住院醫師。

after you graduate medical school.

在你從醫學院畢業後。

She has set a goal to always take the stairs over the elevator.

她定下了一個目標，就是永遠走樓梯，不走電梯。

On some days, she has climbed more than 100 flights of stairs!

有的時候，她已經爬了100多層樓了!

That isn't only great for cultivating self-discipline, but it's great exercise that helps maintain

這不僅是培養自律的好方法，也是很好的運動，有助於保持

and improve her physical fitness as well as improve her mood and energy levels.

並提高她的身體素質，以及改善她的情緒和精力水準。

Let us know in the comments below how you practice discipline daily.

讓我們在下面的評論中知道你是如何每天練習紀律的。

If you don't feel very self-disciplined now, identify one habit you will begin today

如果你現在覺得自己不是很自律，請確定一個習慣，你將從今天開始。

and let us know what that is in the comments below.

並在下面的評論中讓我們知道那是什麼。

Thank you all so much for watching.

非常感謝大家的觀看。

If you liked this video, make sure you press that like button.

如果你喜歡這段視頻，一定要按下那個喜歡的按鈕。

New videos every week, so hit subscribe if you have not already and I will see you guys

每週都有新的視頻，如果你還沒有訂閱，請點擊訂閱，我們會再見面的。

in that next one.

在接下來的那個。