Right?

對不對？

We go to the gym and we have the mentality that we need a trainer and fitness programs and, you know, we need to no gain, no pain, no gain, and it's got to hurt or it doesn't work.

我們去健身房，我們有這樣的心態：我們需要教練和健身計劃，你知道，我們需要不勞而獲，不痛則無所得，而且一定要痛，否則就不起作用。

I've written on this article you alluded to called Why Fitness Apps Make You Fat.

我寫過你提到的這篇文章，名叫《為什麼健身應用程序會讓你發胖》。

Because what we find is that when you take that mindset in the expert quadrant of, you know, I've got to figure out, the expert quadrant is all about figuring out your mistakes and it's got to be in some way painful in a way or you're not going to get better.

因為我們發現，當你抱著專家象限的心態，你知道，我必須弄清楚，專家象限就是要弄清楚你的錯誤，它必須在某種程度上是痛苦的，否則你不會變得更好。

What that means is that people are doing exercise that they hate, which means it's not going to be sustainable.

這意味著人們在做自己討厭的運動，也就意味著這種運動不會持久。

Not only that, we know that when you suffer at something, there's this phenomenon called moral licensing.

不僅如此，我們還知道，當你在某件事情上吃虧時，會出現一種叫做道德許可的現象。

That when we feel like we've sacrificed in one area of our lives, it's like squeezing on a balloon, right?

當我們覺得自己在生活中的某個方面做出了犧牲，就像擠氣球一樣，對嗎？

When we feel like we're being good in one area of our lives, we cheat in other areas of our life.

當我們覺得自己在生活的某個方面做得很好時，我們就會在生活的其他方面欺騙自己。

Right?

對不對？

I squeeze on this side of the balloon, the other.

我捏捏氣球的這一邊，另一邊。

And we've seen this phenomenon occur time and time again, because there's this effect of moral licensing.

我們一次又一次地看到這種現象的出現，因為存在這種道德許可的效應。

If we're good in one area, we're allowed to be bad in other areas.

如果我們在一個領域做得好，我們就可以在其他領域做得不好。

So how does this play out in the fitness world?

那麼，這在健身領域是如何體現的呢？

Well, I just, you know, sweated it out on the treadmill for 30 minutes and I've, you know, it was so difficult and I, you know, I did it.

我在跑步機上揮汗如雨地跑了 30 分鐘，我知道這很困難，但我做到了。

I persevered and it was so hard for me.

我堅持了下來，這對我來說太難了。

I didn't enjoy a second of it.

我一秒鐘也沒享受到。

I deserve a jamba juice with 60 grams of sugar and, you know, 600 calories, even though I only burned what, like 300 calories on the treadmill, I deserve a reward.

雖然我在跑步機上只消耗了 300 卡路里，但我應該得到一杯含 60 克糖和 600 卡路里熱量的果汁，我應該得到獎勵。

And unfortunately, bringing it back to the technology industry, a lot of fitness apps today only look at that side of the equation.

不幸的是，回到科技行業，如今很多健身應用程序都只關注等式的那一面。

They're only about getting your step counts because they're using the expert mode as opposed to the amateur mode.

因為他們使用的是專家模式，而不是業餘模式，所以只能獲得步數。

So what I've utilized in my life is using a technique I call progressive extremism, progressive extremism.

是以，我在生活中使用了一種技術，我稱之為漸進極端主義，漸進極端主義。

And the idea is that, um, you know, the problem with diets and the reason that diets make us fat is that they train our brains to anticipate scarcity.

這個想法就是，嗯，你知道，節食的問題，以及節食讓我們發胖的原因是，它們訓練我們的大腦去預測匱乏。

And of course, what you're doing when you train the brain to do something is that you're, you're heightening the awareness you're making us, uh, you know, these diets train us to expect, okay, I'm suffering today, but as soon as this diet ends and I'm, you know, I can fit into my wedding dress or, uh, the graduation ceremony comes, or here's my goal by the end of the year, I'm going to, you know, be at this weight as soon as I free myself from that diet.

當然，當你訓練大腦去做某件事情時，你所做的是，你在提高我們的意識，呃，你知道，這些節食訓練我們去期待，好吧，我今天很痛苦，但只要這個節食結束，我，你知道，我可以穿上我的婚紗，或者，呃，畢業典禮來了，或者這是我年底的目標，我將，你知道，只要我從節食中解脫出來，我就會達到這個體重。

And that's, that's the problem.

這就是問題所在。

So instead of saying, you know, a diet that has this time-based, uh, endpoint, what I advocate for is progressive extremism.

是以，我主張的是漸進的極端主義，而不是說，你知道的，有這種基於時間的飲食，呃，終點。

So pick something that, you know, you want to stop eating in this case, if, if food is what we're, is the behavior we're trying to change.

所以，在這種情況下，如果食物是我們想要改變的行為，那麼就選擇你想要停止進食的東西。

And the criteria is pick something that you can give up without too much trouble, but you can give it up for the rest of your life.

選擇的標準是，你可以在不太麻煩的情況下放棄它，但你可以終生放棄它。

Why would I want to do something temporarily and then go back to eating the way I used to eat?

我為什麼要做一些暫時的事情，然後又回到過去的飲食方式？

That doesn't make any sense.

這說不通啊。

Of course, I'm going to gain the weight.

當然，我的體重會增加。

I want to make a permanent change.

我想做出永久性的改變。

And so I started out with the first thing that I excised from my life was candy corn.

是以，我一開始從生活中剔除的第一件東西就是玉米糖。

And so I just cut them out and say, I'm never eating candy corn ever again.

於是我就把它們切掉，然後說，我再也不吃玉米糖了。

And then what happened?

然後呢？

And I kept track, I kept track of everything I gave up.

我一直在記錄，記錄我放棄的一切。

And then maybe like a week or two later, I'd assess and say, Hey, that wasn't so hard.

也許一兩週後，我會評估說，嘿，這並不難。

What else could I give up?

我還能放棄什麼？

And then I would give up another thing and another thing.

然後我會放棄另一件事，再放棄另一件事。

Then I think the thing I gave up was no sugary drinks in the house.

然後，我覺得我放棄的是家裡沒有含糖飲料。

Okay.

好的

I could have sugary drinks outside the house, no sugary drinks in the house ever again for the rest of my life.

我可以在屋外喝含糖飲料，但餘生再也不能在屋內喝含糖飲料了。

It's a rule progressive extremism.

這是一條進步的極端主義規則。

So I went up this chart kind of more and more and more things that I was giving up until I gave up, you know, uh, just last June, I gave up refined sugars completely.

是以，我在這個圖表上越來越多地放棄一些東西，直到我放棄了，你知道，呃，就在去年六月，我完全放棄了精製糖。

It's just not something I do now when people have no trouble saying, Oh, candy corn, easy.

只是現在我不這麼做了，因為人們可以毫不費力地說："哦，玉米糖，很簡單。

That's great.

好極了

But then you say, okay, I'm going to give up all refined sugars.

但你會說，好吧，我要放棄所有精製糖。

And people say, Oh, that's not so cool anymore.

人們會說，哦，這已經不那麼酷了。

But of course that's, that's the natural progression.

當然，這是自然的發展。

And what you're doing here is you're using this, this, this of self image that went, you talked about self image earlier and how we can actually utilize how we see ourselves to boost our willpower.

你在這裡所做的，就是利用這個，這個，這個自我形象，你之前談到過自我形象，以及我們如何才能真正利用我們對自己的看法來提升我們的意志力。

There's been a lot of studies that show that when people identify a behavior that they, they do or don't do as part of who they are, it becomes much easier to resist.

很多研究表明，當人們把自己的某種行為認定為自己的一部分時，就會更容易抵制這種行為。

For example, uh, if you're a vegetarian, you're not constantly asking yourself, should I eat the meat or should I have some beer or should I have some pork?

例如，如果你是一個素食主義者，你就不會經常問自己：我應該吃肉，還是應該喝點啤酒，還是應該吃點豬肉？

Like that's not a debate you're having on a constant basis.

好像你們不是一直在爭論這個問題似的。

You just don't do that because that's who you are.

你不會這麼做，因為你就是這樣的人。

That's just what I do.

我就是這麼做的。

If I'm a vegetarian, I just don't eat meat.

如果我是素食主義者，我就是不吃肉。

It's no longer a debate of should I, can I, is it okay?

這不再是 "我該不該"、"我能不能"、"行不行 "的爭論。

I just don't.

我就是不知道。

Right.

對

Whereas many dieters, they think to themselves, well, should I, should I not, should I have the cake?

而許多節食者則會想，我該不該吃蛋糕？

And what they're doing is expending this willpower resource that over time, you know, there's a lot of evidence that shows becomes depleted and it becomes very hard.

他們所做的就是消耗這種意志力資源，而隨著時間的推移，你知道，有很多證據表明，這種資源會被消耗殆盡，變得非常困難。

It's this constant struggle, but by doing this progressive extremism and saying, look, that's just one thing I just don't eat and taking it slowly.

這是一場持續不斷的鬥爭，但通過這種漸進的極端主義，說 "聽著，這只是我不吃的一件事，慢慢來"。

I mean, this has to take years to, to, to, to, uh, to, to scale up.

我的意思是，這需要數年時間來擴大規模。

You're constantly, you're, you're constantly excising things from your life, from your diet, but for the rest of your life.

你不斷地，你不斷地從你的生活中，從你的飲食中剔除一些東西，但你的餘生都是如此。

And it's using that same principle of this is just who I am.

這也是 "我就是我 "的原則。

I just don't eat those things.

我就是不吃這些東西。

So that that's the shift is changing your mindset of this is don't do versus something I can't do, which can't means maybe it's flexible versus something.

是以，這就是轉變，就是改變你的心態，這就是不要做與我不能做的事情，不能做意味著也許是靈活的，而不是什麼。

I just do not do.

我就是不幹。

Yeah.

是啊