We see it as something to be avoided at all costs.

我們把它看作是要不惜一切代價避免的東西。

But what if I told you that it’s okay to fail?

但如果我說，失敗其實是沒關係的呢？

In fact, what if I told you it’s actually good to fail from time to time?

事實上，如果我說，時不時地失敗其實是好事呢？

Dr. Jubbal MedSchoolInsiders.com.

Dr. Jubbal MedSchoolInsiders.com.

Our perception of failure has changed greatly throughout history.

綜觀整個歷史，我們對失敗的看法已經發生了很大變化。

In Ancient Greece, failure was not seen as negative, but rather as an unavoidable part of life.

在古希臘，失敗並不被看作是負面的，而是被視為生活中必經的一部分。

A common theme among many of the Great Greek Tragedies, such as Oedipus Rex and the Odyssey, is that sometimes bad things can happen to good people,

許多希臘悲劇中的共同主題，如《俄狄浦斯王》和《奧德賽》，就是有時壞事會發生在好人身上，

so we should remain sympathetic and understanding to those confronting failure.

所以我們應該保持同情心，並理解那些面臨失敗的人。

If we fast forward to the time of Napoleon in France, however, he was a strong believer in meritocracy.

然而，如果我們快進到拿破崙在法國的時代，他非常相信任人唯賢的理念，

He believed that opportunities should be available to the talented rather than the privileged.

他認為，機會應該提供給有才能的人，而不是有特權的人。

As such, failure during that time was seen as reflective of one’s lack of ability or talent.

因此，在那段時間出現的失敗被視為反映了一個人缺乏能力或才能的表現。

Nowadays, the lines are more blurred.

如今，這些界線更加模糊了。

Most people tend to view failure as a negative – something to be avoided whenever possible.

大多數人傾向於將失敗視為負面的，也就是應該盡可能避免的事情。

That being said, there are some groups that actually invite failure, and instead view it as something to be celebrated.

話雖如此，有些群體會接納失敗，並將其視為值得慶祝的人事物。

The interesting thing is that these same groups tend to include some of the most successful people in the world.

有趣的是，這些群體中往往包括一些世界上最成功的人。

It may sound paradoxical; however, it actually makes a lot of sense when you peel back the curtain.

這聽起來可能很矛盾，但是，當你揭開真相之後你會發現這個概念是很有道理的。

Here’s why failure can actually be a good thing and how you can use failure to become the best version of yourself.

接下來要講述為什麼失敗是一件好事，以及如何利用失敗來成為最好的自己。

To understand why failure is important, let’s start with the biology of failure and how it relates to building healthy habits.

為了理解為什麼失敗是重要的，讓我們從生物學方面，以及它跟建立健康的習慣有何關聯開始。

Dopamine is a neurotransmitter that plays a role in our mood, motivation, time perception, and mindset.

多巴胺是一種神經遞質，在我們的情緒、動機、時間感知和思維方式中發揮著重要作用。

Due to these roles, it also colors our perception of success and failure.

由於這些作用，它也使我們對成功和失敗的看法產生了色彩。

If our dopamine levels are high, we will generally feel good and highly motivated; however, when they are low we often feel bad and unmotivated.

如果我們的多巴胺濃度很高，我們一般會感覺很好，有很強的動力，然而，當多巴胺濃度很低，我們經常會感覺不好，沒有動力。

As a result, success is often associated with high levels of dopamine and failure with low levels of dopamine; however, this doesn’t tell the full story.

所以，成功往往與高濃度的多巴胺有關，失敗則與低濃度的多巴胺有關。但是，這並不代表所有情況。

Dopamine levels fluctuate throughout the day.

多巴胺的濃度會在一天內不斷波動。

We have a baseline dopamine level that peaks, both positively and negatively, depending on our behavior.

我們有一個基準線的多巴胺濃度，它的峰值，無論是正面的還是負面的，都取決於對我們的行為。

How good we feel isn’t a measure of how much dopamine we have, but rather the change in our dopamine levels from baseline.

我們感覺有多好並不是衡量我們有多少多巴胺的標準，而是衡量我們的多巴胺濃度從基準線變化的標準。

The higher the peak is above or trough is below our baseline, the better or worse we feel.

峰值高於或谷底低於我們的基準線，我們感覺就越好或越差。

Therefore, the two factors that influence our mood and motivation are our baseline dopamine and our recent dopamine peaks.

因此，影響我們情緒和動力的兩個因素是我們基準的多巴胺和我們最近期的多巴胺峰值。

When you accomplish something positive, your body releases high levels of dopamine and you feel good; however, you also deplete most of your readily accessible dopamine.

當完成一些正向的事情時，身體會釋放高濃度的多巴胺，所以感覺很好，但同時也耗盡了大部分容易獲得的多巴胺。

This causes you to actually dip below baseline for a while afterward as you don’t have more dopamine readily available.

這會導致多巴胺濃度在一段時間後會低於基準線，因為沒有更多的多巴胺可以用了。

As a result, if you keep trying to chase those wins and get those peaks in your dopamine, over time your baseline dopamine levels become lower and lower.

因此，如果繼續努力追逐成功並讓多巴胺濃度達到峰值，隨著時間的推移，多巴胺基準線的濃度會變得越來越低。

When this occurs, not only do you feel worse on average, but it takes bigger and bigger wins to peak your dopamine levels.

當這種情況發生時，不僅大部分時間會感覺更糟，而且需要越來越多成功才能達到多巴胺濃度的高峰。

As such, the more you repeatedly succeed at something, the less enjoyment you get out of it.

所以，越是在某件事情上反覆成功，得到的樂趣就越少。

Here’s an example.

這裡有一個例子。

Let’s say you’re playing a video game that you’re really good at.

比方說，你正在玩一個你非常擅長的電動遊戲。

If you win every single time you play, winning eventually stops being enjoyable. The challenge is gone.

如果每次玩都能贏，到最後勝利就不再是一種樂趣，因為挑戰性已經消失了。

Conversely, if you are really bad at that game and you lose every single time, it won’t be very enjoyable either.

反之，如果在比賽中表現非常糟糕，而且每次都輸，那麼它也不會令人愉快。

The way to get around this is to have an intermittent reward pattern.

解決這個問題的方法是採用間歇性獎勵模式。

To find long-term enjoyment in an activity, you have to "win" sometimes but you also have to "lose" sometimes.

要想在一項活動中找到長久的樂趣，你有時要「贏」，有時也要「輸」。

This is the same reason that gambling is so addictive.

這也是賭博如此令人上癮的原因。

Sometimes you win and sometimes you lose, but neither one happens every time.

有時你會贏，有時你會輸，但都不是每次都會發生。

As a result, you are able to peak your dopamine levels without decreasing your baseline.

因此才可以在不降低基準線的情況下達到多巴胺濃度峰值。

These same intermittent reward patterns don’t always have to be negative, however.

然而，這些相同的間歇性獎勵模式並不總是負面的。

By understanding how your dopamine signaling is influenced by success and failure, you can use it to reinforce good habits.

透過了解自身的多巴胺如何受成功和失敗的影響，就可以用它來強化良好的習慣。

As we mentioned previously, dopamine is involved in time perception.

正如之前提到的，多巴胺與時間感知有關。

If we’re enjoying something, time seems to fly by; if we aren’t, time seems to drag on.

如果我們在享受某件事情，時間似乎就會飛快地逝去；如果我們沒有享受的話，時間似乎就會被延長。

But there’s another component to this.

但這其中還有一個要點。

If you’re focusing on the end goal instead of the process, the process itself often becomes more challenging.

如果專注於最終目標而不是過程，那麼過程本身通常會變得更具挑戰性。

This is best demonstrated by a classic 1973 study that looked at intrinsic vs extrinsic motivation in children.

1973 年的一項經典研究很好的證明了，該研究著眼於兒童的內在與外在動機。

The researchers theorized that if you start doing something that you genuinely enjoy for some sort of reward, the activity itself can become less enjoyable.

研究人員推測，如果人開始做一些自己真心喜歡的事情來獲得某種獎勵，那麼活動本身就會變得不那麼愉快。

To test this hypothesis, they took a group of children who genuinely enjoyed drawing and randomly assigned them to one of three groups.

為了驗證這一假設，他們挑選了一群真的喜歡畫畫的兒童，並將他們隨機分配到三個組別裡。

The first group of children was told they’d get a certificate with a gold seal and ribbon if they drew a picture.

第一組的兒童被告知，如果他們畫一幅畫會得到一個帶有金印和絲帶的證書。

The second group received the same reward but wasn’t told about it until after the drawing was completed.

第二組獲得了同樣的獎勵，但直到畫完後才告知他們。

The last group expected no reward and was not given a reward.

最後一組沒有預期會得到獎勵，最後也沒有得到。

After the drawing activity, these children were monitored over the next few days through one-way mirrors to see how much they continued drawing on their own.

話畫活動結束後，在接下來的幾天裡，透過單向鏡子對這些孩子進行監控，看看他們繼續自己畫畫的程度。

What they found was that the children who expected the reward were less likely to engage in drawing for fun.

他們發現，期待獎勵的孩子不太可能為了樂趣而畫畫了。

Even more interesting is that those who received a surprise reward were the most likely to engage in drawing for fun.

更有趣的是，那些獲得驚喜獎勵的孩子最有可能以畫畫為樂。

What’s important to note is that these were all children who enjoyed drawing for fun at the beginning of the experiment.

值得注意的是，這些孩子在實驗開始前，都是真心以畫畫為樂的。

By associating the activity of drawing with an extrinsic reward, the certificate with the gold seal, they were able to decrease the child’s intrinsic motivation to draw.

畫畫活動加上外在獎勵及帶有金印的證書，會降低孩畫畫的內在動機。

Now you may be asking yourself, "how does this relate to dopamine and failure?"

現在你可能會疑惑，這跟多巴胺和失敗有什麼關係？

The presence or absence of a reward can be thought of as the difference between success and failure.

獎勵的存在與否可以被認為是成功與失敗之間的區別。

If we only do things that we’re sure we’ll succeed at and try to avoid failure at all costs, we only make the process of reaching our goal that much harder.

如果我們只做我們確信會成功的事情並不惜一切代價避免失敗，我們只會讓實現目標的過程變得更加困難。

We rationalize that we are only doing the task so we can get the reward at the end.

我們會合理化我們只是在完成任務，這樣我們才能在最後獲得獎勵。

As a result, we are less likely to lean into hard work in the future.

因此，我們在未來不太可能投入到艱苦的工作中。

Instead of focusing on the outcome, you want to focus on the process instead.

與其關注結果，不如關注過程。

Try adopting a growth mindset and let the incremental improvements be your measure of success instead of the outcome or end goal.

試著養成成長型心態，讓漸進式進步成為衡量成功的標準，而不是用結果或最終目標來衡量。

If you’re studying for an exam, instead of focusing on getting an A and tying how you feel to how you perform, try to find enjoyment in learning and increasing your knowledge.

如果你正在為了考試讀書，與其專注於獲得 A 並將你的感受與你的表現聯繫起來，不如嘗試在學習和增長知識中找到樂趣。

In doing so, you can learn to find enjoyment and peak your dopamine from the process and not the outcome.

如此一來，你可以學會從這個過程，而不是結果中找到樂趣，並讓你的多巴胺濃度達到峰值。

When you learn to love the process and don’t focus on the outcome, you’re less likely to be held back by fear of failure.

當你學會熱愛這個過程而不是只關注結果時，你就不太可能被失敗的恐懼所牽制。

It’s okay to fail because your enjoyment of that activity is not tied to your success or failure.

失敗也沒關係，因為你對該活動的享受程度跟你的成功或是失敗無關。

This also allows you to better cope with failure and tap into one of its greatest benefits: the opportunity to learn.

這也會讓你能夠更好地應對失敗，並挖掘其最大的好處之一，也就是學習的機會。

Failure is one of our greatest teachers.

失敗是最好的老師。

When you make a mistake, you’re forced to look back and find out what went wrong before you can go back to the drawing board.

當犯錯要重新來過前，需要先回首並找出過去犯下的錯誤。

In contrast, when you succeed, you don’t always know exactly what you did right that led to your success.

反之，當成功時，自己並不會都知道做對了什麼才導致成功。

The next question, then, is how do we learn from our failures and use them to our advantage?

那麼接下來的問題是，要如何從失敗中學習，並將其成為自身的優勢呢？

A great place to start is by applying the FDSI cycle.

有一個很好的開始是利用 FDSI 循環。

This stands for failure, diagnosis, solution, and implementation.

FDSI 代表失敗、判斷、解決和實施。

The first step is to clearly identify the failure. "I did poorly on my exam" for example.

第一步是明確辨識出失敗的地方，例如，「我的考試成績很差」。

Next, you need to diagnose the problem:

接下來就是對該問題進行判斷。

Why did you do poorly on your exam?

為什麼考試成績很差？

Was there a certain topic you didn’t understand?

是否有自己不理解的主題？

Did you forget a piece of information?

是否忘記了什麼資訊？

Were you unable to make the associations between certain concepts?

是否無法連結某些概念？

Identifying exactly where your deficiencies were is key for the next step, which is to formulate a solution based on your diagnosis.

準確地找出自己不足之處是下一步的關鍵，即根據判斷制定一個解決方案。

Using the example of a poor exam grade, perhaps you’ve diagnosed the problem as incomplete memorization.

以考試成績不佳為例，也許你已經判斷這個問題是因為內容記得不夠完整。

The solution then might be to incorporate more active recall into your study schedule in the form of flashcards.

那麼解決方案可能是以抽認卡的形式將更主動的記憶納入你的學習計劃。

Or maybe the issue was comprehension.

或者，也許問題在於理解力。

In this case, the solution might be to utilize the Feynman technique or other similar techniques to improve your understanding of the material.

在這種情況下，解決方案可能是利用費曼學習法或其他類似技術來提高自身對該學習材料的理解。

If you need help determining a solution to a study problem, we have an entire playlist covering different study tips and strategies - link in the description.

如果你需要幫忙訂定學習問題的解決方案，我們有一個播放清單，內容涵蓋不同的學習技巧和策略 ，連結放在說明欄中。

Once you have your solution, all that’s left is to implement it.

一旦有了解決方案，剩下的就是實施它了。

Identifying the failure, diagnosing what went wrong, and coming up with a solution is all meaningless if you don’t actually implement your solution.

如果不實際行動，那麼識別錯誤、判斷問題所在並提出解決方案都是毫無意義的。

Knowing what you need to do is not the same as actually doing it.

知道自己需要做什麼和實際做了什麼是不一樣的。

Once you’ve implemented your solution, you should continue to refine your processes through additional FDSI cycles.

實施解決方案後，你應該透過額外的 FDSI 週期繼續完善流程。

By repeating this cycle of identifying the failure, diagnosing the problem, formulating a solution, and implementing it, you can use your failures to your advantage and learn to love the process.

透過重複識別錯誤、判斷問題所在、制定解決方案並實施的循環，你可以利用失敗來發揮自己的優勢，並學會熱愛這個過程。

If you enjoyed this video, be sure to check out our Study Tips and Strategies playlist or this other video.

如果你喜歡這個視頻，請務必查看我們的學習技巧和策略播放列表或這個其他視頻。

Much love and I’ll see you guys there.

非常感謝，我們會在那裡見到你們。