Maybe you wish you could exercise every day of the week,

也許你希望一週內每天都能運動。

or procrastinate less,

或者說是減少拖延時間。

or study instead of surfing the web,

或學習而不是上網。

or get up early every morning,

或每天早起。

or stop smoking.

或戒菸。

In this video, I will show you the scientifically proven method to change your behaviors,

在這個視頻中，我將向你展示經過科學驗證的方法來改變你的行為。

your habits, and your life for good.

你的習慣，和你的生活好。

What's going on guys?

怎麼了，夥計們？

Dr. J from MedSchoolInsiders.com

J醫生來自MedSchoolInsiders.com。

Chances are that you've already read books, blog posts, and watched countless videos

你很有可能已經讀過書、博客文章、看了無數的視頻

on how to build good habits in place of your bad habits.

關於如何建立好的習慣來代替你的壞習慣。

Problem is, you still have not changed because you've only been attacking the problem from one side.

問題是，你仍然沒有改變，因為你只從一個方面去攻擊問題。

Here we will go over a scientific method to actually implement the changes that you want to see

在這裡，我們將介紹一種科學的方法，來實際實施你想看到的變化。

into your life.

進入你的生活。

This video is based off an excellent book written by Dr. Sean Young titled

這段視頻是根據肖恩-楊博士所寫的一本優秀的書改編而成的，書名為："我的朋友們，你們知道嗎？

“Stick With It: A Scientifically Proven Process for Changing Your Life – For Good.”

"堅持下去：一個科學證明的過程 改變你的生活，為好。"

If you like the content in this video, you will definitely enjoy the book.

如果你喜歡這個視頻中的內容，你一定會喜歡這本書。

Link is in the description below.

鏈接在下面的描述中。

Now there are two steps to the process for creating lasting change.

現在，創造持久變化的過程有兩個步驟。

First, you must identify the type of behavior you are trying to change.

首先，你必須確定你要改變的行為類型。

Second, once you have determined the behavior type,

其次，一旦確定了行為類型。

use the appropriate techniques and methods to elicit change.

使用適當的技術和方法來引起變化；

So step one, Identify the Behavior Type.

所以第一步，確定行為類型。

The ABC's describe the three types of behaviors.

ABC描述的是三種類型的行為。

First is Automatic

首先是自動

Automatic behaviors are those behaviors that we do without conscious awareness.

自動行為是指我們在沒有意識到的情況下做出的行為。

It is almost impossible to stop ourselves because we are not even aware that we are doing them.

我們幾乎不可能阻止自己，因為我們甚至不知道自己正在做這些事情。

They are therefore the most firmly engrained behaviors.

是以，它們是最牢固的行為。

Examples would be biting your nails or unconsciously slouching with poor posture.

例如咬指甲或不自覺地懶散，姿勢不良。

Next are Burning Behaviors.

其次是燃燒行為。

This refers to those activities you do because of an irresistible urge.

這是指你因為不可抗拒的衝動而做的那些活動。

Burning behaviors are the second most ingrained behaviors

燃燒行為是第二大根深蒂固的行為。

because of feelings that seem impossible to resist.

因為似乎無法抗拒的感情。

Examples include constantly checking your phone for Instagram likes

例子包括不斷查看手機是否有Instagram的贊。

or checking your phone for emails,

或查看手機上的郵件。

or feeling the need to play a video game.

或感覺需要玩電子遊戲。

The third type is Common.

第三種是普通型。

Common behaviors are the most common behaviors that people try to change.

常見行為是人們試圖改變的最常見的行為。

These are the least engrained but are still difficult to change.

這些都是最不刻意的，但還是很難改變。

We do them repeatedly and consciously.

我們反覆地、有意識地去做。

An example would be wanting to eat junk food rather than exercising

例如，想吃垃圾食品，而不是鍛鍊身體

or hitting the snooze button on your alarm clock.

或按下鬧鐘上的貪睡鍵。

Step two, Implement the Appropriate Techniques

第二步，實施適當的技術

Now that you've identified whether your unwanted behavior is an automatic, burning, or common behavior,

現在你已經確定了你的不受歡迎的行為是自動的、燃燒的還是普通的行為。

the next step is to utilize the appropriate forces to elicit a change.

下一步是利用適當的力量來引起變化。

There are a total of 7 techniques in your toolbox,

你的工具箱裡一共有7種技術。

and the easy way to remember them is with the acronym SCIENCE.

而記住它們的簡單方法就是用SCIENCE這個縮寫。

That stands for Stepladders,

這代表著梯子。

Community,

社區。

Important

重要資訊

Easy

簡單

Neurohacks

神經黑客

Captivating

迷人的

and Engrained.

和鐫刻。

Now let's go over each one in order.

現在讓我們按順序逐一介紹一下。

First are Stepladders.

首先是臺階器。

Dr. Young suggests a three tiered model: Steps, Goals, and Dreams.

楊博士建議採用三層模式。階梯，目標和夢想。

We all have lofty goals, ambitions, and dreams.

我們都有崇高的目標、志向和夢想。

And there's nothing wrong with that,

這也沒什麼不好。

but it's critical that you understand that having dreams is not what will push you

但至關重要的是，你要明白，有夢想並不是推動你前進的動力

through the day-to-day that life puts in your path.

通過生活中的日復一日。

Dreams are lofty goals such as becoming a plastic surgeon or a movie star.

夢想是高遠的目標，比如成為一名整形醫生或電影明星。

Goals are more quantifiable and would be something like

目標更多的是可以量化的，比如說

getting 1 million subscribers on your YouTube channel.

在你的YouTube頻道上獲得100萬訂閱者。

Steps are even smaller, bite-sized chunks that direct you in achieving your goals and your dreams.

臺階更是小得不能再小的小塊，指導你實現你的目標和夢想。

If you focus on your goal to become a physician,

如果你專注於你的目標是成為一名醫生。

that will motivate you, but it will not last.

這將激勵你，但它不會持久。

You will end up planning large steps that are so big that they can't quite get done,

你最終會規劃出大的步驟，大到無法完全完成。

you will get discouraged, and you will quit.

你會氣餒，你會放棄。

Science shows that people have a better chance of success by focusing on small steps.

科學表明，人們注重小步快跑，成功的機會更大。

And when I say small, I mean tiny.

當我說小，我的意思是微小。

So if you want to be a doctor, start small and break it up into steps.

所以，如果你想當醫生，就要從小處入手，分步走。

Rather than completely focusing on getting into medical school or residency,

而不是完全專注於考取醫學院或住院醫師。

instead break the task down.

而是將任務分解。

You need better grades.

你需要更好的成績。

How do you do that?

你是怎麼做到的？

Study more effectively.

學習更有效。

And how do you do that?

那你是怎麼做的呢？

Start by doing two hours of Pomodoro per day for one week.

先從每天做兩個小時的波莫多羅開始，持續一週。

Then next week, go up to three hours of Pomodoro every day.

那麼下週，每天上到三個小時的蓬多羅。

Or maybe start doing flashcards every day

或者開始每天做閃卡

but still, start small with just 10,

但還是要從小處入手，只有10個。

then 20,

然後20。

then 30 cards per day.

那麼每天30張卡。

Start small and slowly build.

從小處著手，慢慢積累。

Number two is Community

第二是社區

Dr. Young breaks down the science of why cults are so effective

楊博士剖析邪教為何如此有效的科學原理。

and turns it around to teach us how to train ourselves to implement good habits.

並轉而教我們如何訓練自己實施好習慣。

Effective communities yield great power in influencing us to change our behaviors.

有效的社區在影響我們改變行為方面產生巨大的力量。

These effective communities utilize six principles

這些有效的社區利用六個原則

The Need to Trust

需要信任

because when people trust other community members, they become more willing to learn,

因為當人們信任其他社員時，他們就會更願意學習。

they are more open-minded, and they are more willing to change

他們的思想更開放，他們更願意改變

The Need To Fit In

融入社會的需要

People need to feel like they fit in with this community of people.

人們需要感覺到自己適合這個社會的人。

The Need For Self-worth

自我價值的需要

People will keep doing things that make them feel good about themselves.

人們會繼續做讓自己感覺良好的事情。

Building on this improves self-esteem and keeps members motivated.

在此基礎上提高自尊心，保持成員的積極性。

The Need for a Social Magnet

社交磁石的必要性

This is a symbolic magnetic draw between community members

這是社區成員之間象徵性的磁力吸引。

and keeps them working towards a common goal.

並使他們為一個共同的目標而努力。

The Need to Be Rewarded

獎勵的必要性

People like being rewarded for good behavior.

人們喜歡因為良好的行為而得到獎勵。

and The Need to Feel Empowered

和《需要感到自己有能力》

People need to feel like they are in control of their lives to satisfy this need.

人們需要感覺到自己能夠掌控自己的生活，以滿足這種需求。

So how can you implement this in your life?

那麼如何在生活中實施呢？

Let's take exercise -

讓我們來練習一下--

to implement community with exercise,

以實施社區與鍛鍊。

you could either join an online community on reddit

你可以加入reddit上的一個在線社區。

or a fitness website like Scooby's Workshop

或像史酷比工作室這樣的健身網站

or you can find a group of work out buddies in the gym that align with your goals.

或者你可以在健身房找一群與你目標一致的健身夥伴。

Three is Important

三是重要

Conventional wisdom says that there are “motivated people”

傳統智慧說，有 "上進心的人"

and others who are “lazy.”

和其他 "懶惰 "的人。

If you've been unable to go to bed early or watch less TV,

如果你一直不能早睡或少看電視。

or eat more healthfully,

或吃得更健康。

you may consider yourself lazy.

你可以認為自己很懶。

But scientific research shows that this is not accurate at all.

但科學研究表明，這一點一點都不準確。

The problem may be that you just didn't understand the importance of doing it.

問題可能是，你只是沒有明白做這件事的重要性。

People are more likely to change if they're motivated and understand that the behavior change is important.

如果人們有動力，並且明白行為的改變很重要，那麼他們就更有可能改變。

What things do people find important?

人們覺得什麼事情重要？

The three biggest ones are Money,

最大的三個是錢。

Social Connections,

社會聯繫。

And Health.

和健康。

If you can tie your behavior change to one of these three,

如果你能把你的行為改變與這三者之一聯繫起來。

you will impart it with great importance and increase the likelihood of being successful

傳道授業解惑，提高成功率

with your desired behavior change.

與你期望的行為改變。

Only you can decide what is important to you.

只有你才能決定什麼對你來說是重要的。

For me, I exercise regularly because its important to my health and to social connections.

對我來說，我經常鍛鍊，因為它對我的健康和社會關係很重要。

Being stronger allows me to do the fun activities I want to do,

更強壯讓我可以做我想做的有趣活動。

it prevents illnesses and injuries,

它可以防止疾病和傷害。

it makes me feel more energetic and happier,

它讓我感覺更有活力，更快樂。

and I look better with my shirt off.

而且我脫了衣服看起來更好。

Number four, Easy.

四號，易。

Once upon a time, a man named Joseph Coulombe owned a convenience store,

從前，一個叫約瑟夫-庫隆貝的人開了一家便利店。

but a 7-Eleven opened in his neighborhood and he was having a tough time keeping up.

但他家附近開了一家7 -Eleven，他很難跟上。

Growing frustrated and unable to change customer behavior so that they would patronize his stores,

越來越沮喪，無法改變顧客的行為，讓他們光顧他的店。

he took a vacation.

他放了個假。

He went to the Caribbean, where life was easy.

他去了加勒比海，那裡的生活很輕鬆。

It was easy to think, easy to drink, and easy to make decisions.

想起來容易，喝起來容易，做決定也容易。

There was one restaurant within walking distance from his hotel,

從他的酒店走過去就有一家餐廳。

and the Hawaiian-shirted waiters were happy to direct him to the limited list of places to visit and sightsee.

而穿著夏威夷襯衫的服務員也很高興地引導他到有限的旅遊景點和觀光清單上。

Joseph realized he needed to bring this lifestyle to his stores.

約瑟夫意識到，他需要把這種生活方式帶到他的商店裡。

How could he do this?

他怎麼能這樣做？

By making the shopping process easier.

通過讓購物過程更簡單。

Rather than offering customers a variety of options as to what they could eat or drink,

而不是為顧客提供各種可以吃喝的選擇。

he would offer a few high quality targeted selections.

他將提供一些高質量的針對性選擇。

He rebranded his store as Trader Joes.

他把自己的店改名為Trader Joes。

Next time you shop at Trader Joe's,

下次你在喬氏超市購物時

the floral patterned shirts of the employees will remind you that it was all inspired by Joe's trip to the Caribbean.

員工們的花紋襯衫會提醒你，這一切的靈感都來自於Joe的加勒比海之旅。

The moral of the story is make things easy.

這個故事的寓意是讓事情變得簡單。

This is one that I have mentioned multiple times on this YouTube channel.

這是我在這個YouTube頻道多次提到的。

People want to do things that are easy for them.

人們想做的事情，對他們來說很容易。

Small changes in the environment can make big changes in your behavior.

環境的小變化可以使你的行為發生大的變化。

It's easy to eat healthfully if you don't stock cookies and chips in your pantry at home.

如果你家裡的儲藏室裡沒有儲存餅乾和薯片，那麼健康飲食就很容易。

It's easier to go to the gym if it's on your way back from work

如果是在下班回來的路上，去健身房會更容易些

and you've already packed your gym bag the night before.

你已經收拾好你的運動包前一天晚上。

This is one of my personal favorites because of how powerful it truly is.

這是我個人的最愛之一，因為它真的很強大。

It's easy for me to use a standing desk at home because I simply do not have the option to sit when I'm working.

我在家裡使用站立式辦公桌很方便，因為我在工作時根本無法選擇坐著。

Number five, Neurohacks.

五號，神經黑客。

Dr. Young describes Neurohacks as shortcuts to reset your brain.

楊博士介紹，神經黑客是重置大腦的捷徑。

Conventional wisdom teaches us that behavior change begins in the mind.

傳統的智慧告訴我們，行為改變始於心靈。

Change the way you think, and then you will change the way you act.

改變你的思維方式，然後你會改變你的行為方式。

But Instead Dr. Young suggest that you make a small change in your behavior

但楊博士建議你在行為上做一個小小的改變。

and let your mind reflect on that change.

並讓自己的心靈反思這種變化。

You're exploiting the importance of self-identity in our behavior.

你在利用自我認同在我們行為中的重要性。

If you want to be a nicer person, don't tell yourself you're a good person.

如果你想成為一個更好的人，不要告訴自己你是一個好人。

Just start helping others and you will become a good person,

只要開始幫助別人，你就會成為一個好人。

and the self-identity will make it much easier for you to stay a good person.

而自我認同會讓你更容易保持一個好的人。

When Benjamin Franklin was running for his second term as a clerk,

當本傑明-富蘭克林在競選第二任書記員時。

one of his peers delivered a long speech that attempted to ruin Ben's reputation.

他的一位同行發表了一篇長篇大論，試圖毀掉本的名聲。

Mr. Franklin ingeniously used a neurohack to win over his enemy.

富蘭克林先生巧妙地利用神經黑客戰勝了敵人。

Knowing that the man proudly owned a rare book, Ben contacted the man and asked to borrow it.

本知道那人驕傲地擁有一本珍貴的書，便聯繫了那人，要求借閱。

Flattered by the request, the man quickly sent the book over and Ben wrote a nice thank-you note in return.

受寵若驚，那人很快就把書送了過來，本還寫了一封漂亮的感謝信。

This small act changed their entire relationship dynamic.

這個小小的舉動改變了他們整個關係的動態。

The man realized Ben wasn't an enemy, because enemies don't loan each other books or act graciously.

那人意識到本不是敵人，因為敵人不會互相借書，也不會表現得很慷慨。

This changed his identity and he began to see himself as Ben's friend rather than his foe.

這改變了他的身份，他開始把自己當成本的朋友而不是敵人。

The man was now committed to doing nice things for his friend Ben.

他現在致力於為他的朋友本做好事。

In an interesting study,

在一項有趣的研究中。

researchers had two groups of students listen to the same advertisement.

研究人員讓兩組學生聽同一個廣告。

One group nodded their heads up and down while listening,

一組人一邊聽一邊上下點頭。

while the other group shook their heads from side to side.

而另一群人則是左右搖頭。

The group that nodded their heads rated the ad much more positively.

點頭的群體對這則廣告的評價更為積極。

This goes to show how our behaviors can influence our perceptions.

這就說明我們的行為是如何影響我們的認知的。

So how do you apply this powerful technique to your life?

那麼，你如何將這一強大的技術應用到你的生活中呢？

If you want to stop procrastinating,

如果你想不再拖拖拉拉。

then start a self-help group or podcast on how to stop procrastinating.

然後建立一個自助小組或播客，討論如何停止拖延。

It's hard to procrastinate yourself when you're the leader of a group that teaches others not to procrastinate.

當你是一個小組的組長，教別人不要拖延，自己就很難拖延。

There's much more to neurohacks beyond what I can cover in this video,

神經黑客還有更多的內容，超出了我在這段視頻中所能涵蓋的範圍。

and I recommend you read the book to learn more.

並推薦你閱讀這本書來了解更多。

Six, Captivating.

六，迷人的。

People respond to rewards, but not just any reward.

人們對獎勵有反應，但不是任何獎勵。

The trick is that the reward needs to feel incredibly powerful – captivating.

訣竅是，獎勵需要讓人感覺到不可思議的強大--吸引人。

There are multiple things that can serve as captivating rewards.

有多種東西可以作為吸引人的獎勵。

From social rewards to psychological to good health, freedom, and independence, the list goes on.

從社會獎勵到心理獎勵，再到健康、自由、獨立，不勝枚舉。

Here are five methods you can use to actually make something captivating.

這裡有五種方法可以讓你真正做出吸引人的東西。

Make doing the "Right Thing" fun.

讓做 "正確的事 "變得有趣。

Most of us believe that doing the right thing can't be fun, like eating healthfully.

我們大多數人都認為，做正確的事情不能是有趣的，比如健康飲食。

Number two, use the carrot instead of the stick.

第二，用胡蘿蔔代替棍子。

Fear motivates people only for a short while.

恐懼只會在短時間內激勵人們。

Positive incentives are much more powerful.

正向激勵的作用更大。

Three, money is not the best reward.

三、金錢不是最好的回報。

Money is rewarding for some people, and only up to a certain point.

錢對某些人來說是有回報的，而且只到一定程度。

Number four, forget using education by Itself.

第四，忘記利用教育本身。

Educating people on the toxic effects of smoking is not enough to get them to stop.

教育人們瞭解吸菸的毒害，並不足以讓他們戒菸。

And number five, make the activity itself rewarding.

第五，讓活動本身有收穫。

This can be done by gamifying the actual activity, or by providing social capital,

這可以通過將實際活動遊戲化，或者提供社會資本來實現。

self-esteem, and fun by participating

自尊和樂趣，通過參與

And number seven, Engrained.

而第七號，鐫刻。

The last force is to engrain the habit.