I KNOW WHAT TO DO BUT I STILL DON'T DO IT. why your brain resists hard tasks & how to fix it
https://www.youtube.com/watch?v=muCY-KBCJUQ
[00:02] You know exactly what you should be doing.
[00:03] You know you should learn that skill, you should work on that project, you should study for that exam, but you still do not do it.
[00:09] But believe me, there is nothing wrong with you because your brain is literally designed to resist effort.
[00:16] And in this video, I'll explain how it works and the three ways to fix it.
[00:21] My name is Olga.
[00:23] I study computation and cognitive science at the University of Pennsylvania.
[00:27] And in this video, I'll break down how you can finally stop fighting your brain so you can easily do the hard tasks that life throws at you.
[00:33] There's a key distinction that separates people who easily do hard tasks from those who struggle.
[00:39] So people who struggle with hard tasks, they feel a lot of resistance towards the task.
[00:45] And those who do it easily, they feel way less resistance.
[00:49] And they figured out that the solution is to not push yourself harder and use up all of your willpower.
[00:54] The solution is to design your task in a way that your brain actually wants to do it.
[00:58] That your brain doesn't feel intimidated by the task.
[01:00] doesn't feel intimidated by the task.
[01:00] But how is that even possible?
[01:03] But how is that even possible?
[01:03] Well, first we have to understand how your brain handles heart's tasks in the first place.
[01:05] first we have to understand how your brain handles heart's tasks in the first place.
[01:07] And there's two systems for handling tasks.
[01:09] place. And there's two systems for handling tasks.
[01:11] The first one is your basil ganglia.
[01:11] And it basically handles all of the automatic behaviors such as brushing your teeth because you stand up, you brush your teeth, and you don't actually think about the angle of the brush.
[01:14] basil ganglia. And it basically handles all of the automatic behaviors such as brushing your teeth because you stand up, you brush your teeth, and you don't actually think about the angle of the brush.
[01:16] all of the automatic behaviors such as brushing your teeth because you stand up, you brush your teeth, and you don't actually think about the angle of the brush.
[01:18] brushing your teeth because you stand up, you brush your teeth, and you don't actually think about the angle of the brush.
[01:20] up, you brush your teeth, and you don't actually think about the angle of the brush.
[01:22] actually think about the angle of the brush.
[01:22] You don't think about how much pressure to apply, where to start.
[01:23] brush. You don't think about how much pressure to apply, where to start.
[01:25] pressure to apply, where to start.
[01:25] It's basically an automatic behavior for you that doesn't require any conscious decision- making.
[01:27] basically an automatic behavior for you that doesn't require any conscious decision- making.
[01:29] that doesn't require any conscious decision- making.
[01:29] For example, if you were to drive a car, if you drove a car for a while, you're going to find it very easy and automatic.
[01:31] decision- making. For example, if you were to drive a car, if you drove a car for a while, you're going to find it very easy and automatic.
[01:33] were to drive a car, if you drove a car for a while, you're going to find it very easy and automatic.
[01:35] for a while, you're going to find it very easy and automatic.
[01:35] But if you just started learning how to drive a car, that would require a lot of conscious decision making.
[01:37] very easy and automatic. But if you just started learning how to drive a car, that would require a lot of conscious decision making.
[01:38] started learning how to drive a car, that would require a lot of conscious decision making.
[01:40] that would require a lot of conscious decision making.
[01:40] And that brings me to my second system and it's prefrontal cortex which is located right behind your forehead.
[01:42] decision making. And that brings me to my second system and it's prefrontal cortex which is located right behind your forehead.
[01:44] my second system and it's prefrontal cortex which is located right behind your forehead.
[01:47] cortex which is located right behind your forehead.
[01:47] And essentially your prefrontal cortex is responsible for all the actions that require conscious decision making and conscious effort.
[01:49] your forehead. And essentially your prefrontal cortex is responsible for all the actions that require conscious decision making and conscious effort.
[01:51] prefrontal cortex is responsible for all the actions that require conscious decision making and conscious effort.
[01:53] the actions that require conscious decision making and conscious effort.
[01:56] decision making and conscious effort.
[01:56] For example, when you're writing an essay or learning a new skill or you're working on a project that you've never
[01:57] For example, when you're writing an essay or learning a new skill or you're working on a project that you've never
[02:00] essay or learning a new skill or you're working on a project that you've never
[02:01] Working on a project that you've never done before, these tasks require a lot of conscious effort and your brain doesn't really want to use the prefrontal cortex too much because if you use it a lot, if you work for a very long time on something very difficult, it causes mental exhaustion.
[02:15] So, when you think about actually doing the task, your brain runs a cost-benefit calculation.
[02:22] It essentially analyzes whether the reward that I'm going to get from doing this task, whether it's worth the effort that I'm going to put into it.
[02:31] And there's a model that shows exactly how this works, which is called the fog behavioral model, which was developed at Stanford.
[02:36] So you have two axes and on one side you see how much effort the task requires.
[02:41] But on the other side, you see how much rewards your brain expects right now.
[02:45] And there's a threshold line between them, which is the action line.
[02:47] So if the reward exceeds the effort for a specific task, your brain says yes and you do it easily.
[02:55] But if the effort exceeds the reward, your brain says no and you feel that resistance.
[02:58] This is why scrolling
[03:02] That resistance.
[03:04] This is why scrolling Tik Tok is so easy because it's almost zero effort and you get immediate reward.
[03:08] But if you were to read a textbook, for example, that would require a lot of effort and distant reward because you're not going to immediately feel the benefit of reading a textbook.
[03:19] But the thing is you cannot actually control how much immediate reward a task is going to give you.
[03:23] But you can easily control how much effort it requires by intelligently designing your tasks.
[03:31] So the first thing you can design is you can design the size of the task and essentially you have to make every step of the tasks absurdly small so it feels very achievable.
[03:40] For example, when I would be dreading something or I'd be scared to do something, I would make this long checklist of things I have to do to accomplish a certain task.
[03:49] For example, when I was making my first ever YouTube video, it felt very big to me and it felt very scary.
[03:56] So I essentially made this long checklist where number one I have to open my computer, two, open
[04:03] I have to open my computer, two, open Google document, three write 10 possible Google document.
[04:05] Three write 10 possible titles, four, brainstorm for 20 minutes ideas for the video.
[04:10] Like I know it sounds simplistic, but think about video games for a second.
[04:13] Video game designers, they understand human psychology better than any psychologist in the world.
[04:19] They're not going to make you fight a final boss on level one because they're going to cut the whole game into small achievable chunks, small achievable levels.
[04:30] And every time you complete a level, you can move on to the next one and you feel that sense of accomplishment and you feel that sense of drive to keep going.
[04:37] And this is how people accomplish extreme things.
[04:40] So Kelly McGonagal is a researcher and psychologist at Stanford and she writes about ultramarathon runners and these people are crazy.
[04:49] They run for hundreds of kilometers through rain, through mountains, for days.
[04:54] They It requires a lot of grit.
[04:56] Every single one of them reaches a point where they cannot continue.
[05:00] And they all describe the same mental strategy that they use to keep going.
[05:02] And the strategy is to stop
[05:05] And the strategy is to stop thinking about the finish line to focus just on one single step at a time.
[05:10] And you then take that step.
[05:12] You feel a little bit of a sense of an accomplishment.
[05:15] And then you can think, oh, I just did this step, so I can do another one.
[05:19] And that's how people run hundreds of kilometers, one step at a time.
[05:23] And the second thing you can design is you can design how the task feels, whether it feels like an obligation or whether it feels like a choice.
[05:31] And think about the difference between these two sentences.
[05:33] And the first one is I have to complete this project versus I choose to complete this project.
[05:40] Like even though you have the same exact task that requires the same amount of effort, both of them they feel completely different.
[05:47] When you feel like something is your choice, you engage more deeply with it.
[05:52] You persist longer and you actually end up enjoying it more.
[05:55] But when you feel forced to do something, your brain generates that resistance.
[06:00] So when you think I have to write this essay, your brain treats it as an obligation and it pushes back against it.
[06:04] But when you think I choose
[06:07] Against it.
[06:09] But when you think I choose to write this essay right now so that I can have the rest of my evening free, this is treated like a decision that you made yourself because your brain doesn't actually resist hard work.
[06:15] It resists the work that feels imposed even if you were the one imposing it.
[06:21] And the third thing you can do is you can design the commitment itself.
[06:24] Because we start things all the time, but the question is how do you stick with it long enough so it actually leads somewhere?
[06:31] Imagine you're learning a new skill for your career like coding or design.
[06:34] You feel excited for the first few days, but then you skip one lesson.
[06:39] Then you skip another lesson.
[06:41] And eventually you abandon it.
[06:42] And now it becomes another thing on the big pile of things that you started but never finished, which makes you feel like you're a person who cannot follow through with your commitment.
[06:49] And it makes the next hard task even heavier for you.
[06:53] And there's a framework that massively helps with this.
[06:57] And neuroscientists and Laura Kon in her book tiny experiments she talks about creating a pact with yourself and a pact is essentially a commitment to do a
[07:09] It is essentially a commitment to do a certain action for a certain duration.
[07:11] Certain action for a certain duration.
[07:11] So for example, I choose to study coding.
[07:14] So for example, I choose to study coding for 30 minutes a day for the next two weeks.
[07:19] I choose to go to the gym three times a week for one month.
[07:21] I choose to read for 20 minutes before bed for one week.
[07:25] And you should keep in mind that in these tiny experiments, you're not actually trying to succeed.
[07:29] You're trying to experiment with something and you have to commit to actually completing it.
[07:35] A very important thing is that the commitment, the pact has to be short and it should feel achievable.
[07:40] So it shouldn't be like, oh, I'm going to go exercise every day for the next year.
[07:47] No, that has to be a few weeks or a few months, let's say.
[07:49] So you create this pact with yourself and once you're done with the pact, you feel like, oh, I actually completed what I set out to do.
[07:55] And every time you complete one of these experiments, your brain tells you that you're actually the person who follows through and you can actually complete hard tasks.
[08:05] And actually, I'm doing this right now.
[08:05] So, I've been wanting to learn more about how AI works.
[08:10] Learn more about how AI works.
[08:10] So, I decided to create a pact for myself.
[08:12] And my pact is study the course called How AI Works, which is a course on Brilliant.
[08:18] For 2 hours a week for 3 weeks.
[08:21] That's my pact.
[08:24] And what I love about Brilliant is that instead of long and passive lectures, I learn by interactively solving problems.
[08:31] Each lesson is small and self-contained.
[08:33] So I work through one concept.
[08:36] I get immediate feedback and before I realize it, I understand the concept that felt intimidating to me 5 minutes ago.
[08:43] Brilliant helps you build real skills in math, coding, data science, AI with courses that are designed by educators from MIT, Stanford, Harvard for anyone from age 10 years old to 110 years old.
[08:58] I just love that it makes you learn concepts by actively solving problems instead of just passively giving you information.
[09:03] To learn for free on Brilliant for a full 30 days, go to brilliant.org/oloyic org/olgaloyic
[09:10] org/olgaloyic or you can also click the link in my description or scan this QR code on screen.
[09:16] Brilliant has also given my viewers 20% off their annual premium subscription which gives you unlimited access to everything on Brilliant.
[09:24] And thank you to Brilliant for sponsoring this video.
[09:25] So to recap, if you're facing a difficult task, design the task to be small enough so that your brain doesn't feel intimidated by it.
[09:34] Secondly, design the framing of the task so that you feel like you chose it yourself and it wasn't imposed on you.
[09:41] And thirdly, design the commitment itself by running these tiny experiments.
[09:45] Hard things do not become easy because you force yourself to do them.
[09:49] They become easy because you design the right conditions for your brain to cooperate.
[09:54] So that's it.
[09:54] Thank you for watching and subscribe if this helped.
[09:59] And guys, dreams come true because I just got 100,000 subscribers and I cannot describe to you how grateful I am to be able to share my thoughts with a 100,000 of you.
[10:11] Thoughts with a 100,000 of you.
[10:13] And this video actually was inspired by a lot of comments that you wrote about video suggestions.
[10:17] So, I take all of the suggestions very seriously.
[10:20] So, do let me know in the comments.
[10:21] I keep making videos.
[10:21] I want to make more.
[10:24] And let me know what other ideas you have.
[10:26] Thank you.
I KNOW WHAT TO DO BUT I STILL DON'T DO IT. why your brain resists hard tasks & how to fix it
https://www.youtube.com/watch?v=muCY-KBCJUQ
Translation: zh-TW
[00:02] You know exactly what you should be doing.
你確切地知道你應該做什麼。
[00:03] You know you should learn that skill, you should work on that project, you should study for that exam, but you still do not do it.
你知道你應該學習那項技能，你應該進行那個項目，你應該為那個考試而學習，但你仍然沒有去做。
[00:09] But believe me, there is nothing wrong with you because your brain is literally designed to resist effort.
但請相信我，你沒有任何問題，因為你的大腦天生就設計成抗拒努力。
[00:16] And in this video, I'll explain how it works and the three ways to fix it.
在這個影片中，我將解釋它是如何運作的以及修復它的三種方法。
[00:21] My name is Olga.
我的名字是Olga。
[00:23] I study computation and cognitive science at the University of Pennsylvania.
我在賓夕法尼亞大學學習計算和認知科學。
[00:27] And in this video, I'll break down how you can finally stop fighting your brain so you can easily do the hard tasks that life throws at you.
在這個影片中，我將詳細介紹你如何才能最終停止與你的大腦對抗，以便你能輕鬆完成生活中遇到的艱難任務。
[00:33] There's a key distinction that separates people who easily do hard tasks from those who struggle.
有一個關鍵的區別，將那些輕鬆完成艱難任務的人與那些掙扎的人區分開來。
[00:39] So people who struggle with hard tasks, they feel a lot of resistance towards the task.
所以，那些在艱難任務上掙扎的人，他們會對任務感到很大的阻力。
[00:45] And those who do it easily, they feel way less resistance.
而那些輕鬆完成任務的人，他們感受到的阻力要小得多。
[00:49] And they figured out that the solution is to not push yourself harder and use up all of your willpower.
他們發現解決方法不是更努力地推動自己並耗盡所有的意志力。
[00:54] The solution is to design your task in a way that your brain actually wants to do it.
解決方法是設計你的任務，讓你的大腦實際上想去做。
[00:58] That your brain doesn't feel intimidated by the task.
讓你的大腦不會因為任務而感到害怕。
[01:00] doesn't feel intimidated by the task.
並不覺得任務令人生畏。
[01:00] But how is that even possible?
但這怎麼可能呢？
[01:03] But how is that even possible?
但這怎麼可能呢？
[01:03] Well, first we have to understand how your brain handles heart's tasks in the first place.
嗯，首先我們必須了解你的大腦是如何處理心臟任務的。
[01:05] first we have to understand how your brain handles heart's tasks in the first place.
首先我們必須了解你的大腦是如何處理心臟任務的。
[01:07] And there's two systems for handling tasks.
而有兩種系統來處理任務。
[01:09] place. And there's two systems for handling tasks.
地方。而有兩種系統來處理任務。
[01:11] The first one is your basil ganglia.
第一個是你的基底神經節。
[01:11] And it basically handles all of the automatic behaviors such as brushing your teeth because you stand up, you brush your teeth, and you don't actually think about the angle of the brush.
它基本上處理所有自動行為，例如刷牙，因為你站起來，你刷牙，而你實際上並不會考慮牙刷的角度。
[01:14] basil ganglia. And it basically handles all of the automatic behaviors such as brushing your teeth because you stand up, you brush your teeth, and you don't actually think about the angle of the brush.
基底神經節。它基本上處理所有自動行為，例如刷牙，因為你站起來，你刷牙，而你實際上並不會考慮牙刷的角度。
[01:16] all of the automatic behaviors such as brushing your teeth because you stand up, you brush your teeth, and you don't actually think about the angle of the brush.
所有自動行為，例如刷牙，因為你站起來，你刷牙，而你實際上並不會考慮牙刷的角度。
[01:18] brushing your teeth because you stand up, you brush your teeth, and you don't actually think about the angle of the brush.
刷牙，因為你站起來，你刷牙，而你實際上並不會考慮牙刷的角度。
[01:20] up, you brush your teeth, and you don't actually think about the angle of the brush.
起來，你刷牙，而你實際上並不會考慮牙刷的角度。
[01:22] actually think about the angle of the brush.
實際上考慮牙刷的角度。
[01:22] You don't think about how much pressure to apply, where to start.
你不會考慮施加多少壓力，從哪裡開始。
[01:23] brush. You don't think about how much pressure to apply, where to start.
牙刷。你不會考慮施加多少壓力，從哪裡開始。
[01:25] pressure to apply, where to start.
施加壓力，從哪裡開始。
[01:25] It's basically an automatic behavior for you that doesn't require any conscious decision- making.
這基本上是你的一種自動行為，不需要任何有意識的決策。
[01:27] basically an automatic behavior for you that doesn't require any conscious decision- making.
基本上是你的一種自動行為，不需要任何有意識的決策。
[01:29] that doesn't require any conscious decision- making.
不需要任何有意識的決策。
[01:29] For example, if you were to drive a car, if you drove a car for a while, you're going to find it very easy and automatic.
例如，如果你要開車，如果你開了一段時間的車，你會發現它非常容易和自動。
[01:31] decision- making. For example, if you were to drive a car, if you drove a car for a while, you're going to find it very easy and automatic.
決策。例如，如果你要開車，如果你開了一段時間的車，你會發現它非常容易和自動。
[01:33] were to drive a car, if you drove a car for a while, you're going to find it very easy and automatic.
要開車，如果你開了一段時間的車，你會發現它非常容易和自動。
[01:35] for a while, you're going to find it very easy and automatic.
一段時間，你會發現它非常容易和自動。
[01:35] But if you just started learning how to drive a car, that would require a lot of conscious decision making.
但如果你剛開始學習開車，那將需要大量的有意識的決策。
[01:37] very easy and automatic. But if you just started learning how to drive a car, that would require a lot of conscious decision making.
非常容易和自動。但如果你剛開始學習開車，那將需要大量的有意識的決策。
[01:38] started learning how to drive a car, that would require a lot of conscious decision making.
開始學習開車，那將需要大量的有意識的決策。
[01:40] that would require a lot of conscious decision making.
那將需要大量的有意識的決策。
[01:40] And that brings me to my second system and it's prefrontal cortex which is located right behind your forehead.
這就帶出了我的第二個系統，那就是前額葉皮質，它位於你的額頭後面。
[01:42] decision making. And that brings me to my second system and it's prefrontal cortex which is located right behind your forehead.
決策。這就帶出了我的第二個系統，那就是前額葉皮質，它位於你的額頭後面。
[01:44] my second system and it's prefrontal cortex which is located right behind your forehead.
我的第二個系統，那就是前額葉皮質，它位於你的額頭後面。
[01:47] cortex which is located right behind your forehead.
皮質，它位於你的額頭後面。
[01:47] And essentially your prefrontal cortex is responsible for all the actions that require conscious decision making and conscious effort.
本質上，你的前額葉皮質負責所有需要有意識決策和有意識努力的行動。
[01:49] your forehead. And essentially your prefrontal cortex is responsible for all the actions that require conscious decision making and conscious effort.
你的額頭後面。本質上，你的前額葉皮質負責所有需要有意識決策和有意識努力的行動。
[01:51] prefrontal cortex is responsible for all the actions that require conscious decision making and conscious effort.
前額葉皮質負責所有需要有意識決策和有意識努力的行動。
[01:53] the actions that require conscious decision making and conscious effort.
需要有意識決策和有意識努力的行動。
[01:56] decision making and conscious effort.
決策和有意識的努力。
[01:56] For example, when you're writing an essay or learning a new skill or you're working on a project that you've never
例如，當你寫一篇論文或學習新技能，或者你正在處理一個你從未做過的項目時
[01:57] For example, when you're writing an essay or learning a new skill or you're working on a project that you've never
例如，當你寫一篇論文或學習新技能，或者你正在處理一個你從未做過的項目時
[02:00] essay or learning a new skill or you're working on a project that you've never
論文或學習新技能，或者你正在處理一個你從未做過的項目時
[02:01] Working on a project that you've never done before, these tasks require a lot of conscious effort and your brain doesn't really want to use the prefrontal cortex too much because if you use it a lot, if you work for a very long time on something very difficult, it causes mental exhaustion.
在處理一個你從未做過的專案時，這些任務需要大量的有意識的努力，而你的大腦其實不太想過度使用前額葉皮質，因為如果你過度使用它，如果你長時間處理非常困難的事情，就會導致精神疲憊。
[02:15] So, when you think about actually doing the task, your brain runs a cost-benefit calculation.
所以，當你考慮實際執行任務時，你的大腦會進行成本效益計算。
[02:22] It essentially analyzes whether the reward that I'm going to get from doing this task, whether it's worth the effort that I'm going to put into it.
它本質上分析我從執行這項任務中獲得的回報，是否值得我為之付出的努力。
[02:31] And there's a model that shows exactly how this works, which is called the fog behavioral model, which was developed at Stanford.
有一個模型精確地展示了這是如何運作的，它被稱為 Fog 行為模型，該模型是在史丹佛大學開發的。
[02:36] So you have two axes and on one side you see how much effort the task requires.
所以你有兩個軸，一邊顯示任務需要多少努力。
[02:41] But on the other side, you see how much rewards your brain expects right now.
但在另一邊，你看到你的大腦目前預期有多少回報。
[02:45] And there's a threshold line between them, which is the action line.
它們之間有一條閾值線，這就是行動線。
[02:47] So if the reward exceeds the effort for a specific task, your brain says yes and you do it easily.
所以，如果一項特定任務的回報超過了所需的努力，你的大腦就會說「是」，然後你就能輕鬆完成。
[02:55] But if the effort exceeds the reward, your brain says no and you feel that resistance.
但如果努力超過了回報，你的大腦就會說「否」，然後你就會感受到那種阻力。
[02:58] This is why scrolling
這就是為什麼滾動
[03:02] That resistance.
那種阻力。
[03:04] This is why scrolling Tik Tok is so easy because it's almost zero effort and you get immediate reward.
這就是為什麼滑手機看抖音如此容易，因為它幾乎不費吹灰之力，而且你會立即獲得回報。
[03:08] But if you were to read a textbook, for example, that would require a lot of effort and distant reward because you're not going to immediately feel the benefit of reading a textbook.
但如果你要閱讀教科書，例如，那將需要大量的努力和長遠的回報，因為你不會立即感受到閱讀教科書的好處。
[03:19] But the thing is you cannot actually control how much immediate reward a task is going to give you.
但問題是，你無法真正控制一項任務會給你帶來多少即時的回報。
[03:23] But you can easily control how much effort it requires by intelligently designing your tasks.
但你可以透過巧妙地設計你的任務，輕鬆控制它需要多少努力。
[03:31] So the first thing you can design is you can design the size of the task and essentially you have to make every step of the tasks absurdly small so it feels very achievable.
所以你可以設計的第一件事是任務的大小，基本上你必須讓任務的每一個步驟都變得非常小，讓它感覺非常容易達成。
[03:40] For example, when I would be dreading something or I'd be scared to do something, I would make this long checklist of things I have to do to accomplish a certain task.
例如，當我對某件事感到恐懼或害怕去做某件事時，我會列出一份長長的待辦事項清單，列出我必須完成某項任務要做的事情。
[03:49] For example, when I was making my first ever YouTube video, it felt very big to me and it felt very scary.
例如，當我製作我的第一個 YouTube 影片時，我覺得它對我來說非常龐大，而且感覺非常可怕。
[03:56] So I essentially made this long checklist where number one I have to open my computer, two, open
所以我基本上做了一份長長的待辦事項清單，其中第一項是我必須打開我的電腦，第二項是打開
[04:03] I have to open my computer, two, open Google document, three write 10 possible Google document.
我必須打開我的電腦，第二，打開Google文件，第三寫下10個可能的Google文件。
[04:05] Three write 10 possible titles, four, brainstorm for 20 minutes ideas for the video.
第三寫下10個可能的標題，第四，為影片構思20分鐘的想法。
[04:10] Like I know it sounds simplistic, but think about video games for a second.
我知道這聽起來很簡單，但請想想電玩遊戲一秒鐘。
[04:13] Video game designers, they understand human psychology better than any psychologist in the world.
電玩遊戲設計師，他們比世界上任何心理學家都更了解人類心理學。
[04:19] They're not going to make you fight a final boss on level one because they're going to cut the whole game into small achievable chunks, small achievable levels.
他們不會讓你第一關就去打最終頭目，因為他們會把整個遊戲切成小而可實現的區塊，小而可實現的關卡。
[04:30] And every time you complete a level, you can move on to the next one and you feel that sense of accomplishment and you feel that sense of drive to keep going.
每當你完成一個關卡，你就可以進入下一個，你會感受到成就感，並感受到繼續前進的動力。
[04:37] And this is how people accomplish extreme things.
這就是人們如何完成極端的事情。
[04:40] So Kelly McGonagal is a researcher and psychologist at Stanford and she writes about ultramarathon runners and these people are crazy.
凱莉·麥格尼格爾是史丹佛大學的研究員和心理學家，她寫了關於超級馬拉松跑者的文章，這些人很瘋狂。
[04:49] They run for hundreds of kilometers through rain, through mountains, for days.
他們在雨中、山中跑數百公里，持續數天。
[04:54] They It requires a lot of grit.
這需要很多毅力。
[04:56] Every single one of them reaches a point where they cannot continue.
他們每個人都會到達一個無法繼續下去的點。
[05:00] And they all describe the same mental strategy that they use to keep going.
他們都描述了用來繼續前進的相同心理策略。
[05:02] And the strategy is to stop
而這個策略是停止
[05:05] And the strategy is to stop thinking about the finish line to focus just on one single step at a time.
而策略就是不要去想終點線，一次只專注於一個單獨的步驟。
[05:10] And you then take that step.
然後你踏出那一步。
[05:12] You feel a little bit of a sense of an accomplishment.
你會感覺到一點點成就感。
[05:15] And then you can think, oh, I just did this step, so I can do another one.
然後你就可以想，哦，我剛剛完成了這一步，所以我可以再做一步。
[05:19] And that's how people run hundreds of kilometers, one step at a time.
這就是人們如何一次一步地跑數百公里。
[05:23] And the second thing you can design is you can design how the task feels, whether it feels like an obligation or whether it feels like a choice.
第二件你可以設計的事情是，你可以設計任務的感覺，它感覺起來像是一種義務，還是感覺起來像是一種選擇。
[05:31] And think about the difference between these two sentences.
想想這兩句話之間的差異。
[05:33] And the first one is I have to complete this project versus I choose to complete this project.
第一句是「我必須完成這個專案」，對比「我選擇完成這個專案」。
[05:40] Like even though you have the same exact task that requires the same amount of effort, both of them they feel completely different.
即使你有完全相同的任務，需要相同的努力，但它們給人的感覺完全不同。
[05:47] When you feel like something is your choice, you engage more deeply with it.
當你覺得某件事是你的選擇時，你會更深入地投入其中。
[05:52] You persist longer and you actually end up enjoying it more.
你會堅持更久，而且實際上會更享受它。
[05:55] But when you feel forced to do something, your brain generates that resistance.
但當你覺得被迫做某事時，你的大腦會產生阻力。
[06:00] So when you think I have to write this essay, your brain treats it as an obligation and it pushes back against it.
所以當你想到「我必須寫這篇論文」時，你的大腦會將其視為一種義務，並產生抵抗。
[06:04] But when you think I choose
但當你想到「我選擇
[06:07] Against it.
對抗它。
[06:09] But when you think I choose to write this essay right now so that I can have the rest of my evening free, this is treated like a decision that you made yourself because your brain doesn't actually resist hard work.
但當你認為我現在選擇寫這篇文章是為了讓我今晚的其餘時間自由，這就被視為一個你自己做出的決定，因為你的大腦實際上並不抗拒努力工作。
[06:15] It resists the work that feels imposed even if you were the one imposing it.
它抗拒那些感覺被強加的工作，即使是你自己強加的。
[06:21] And the third thing you can do is you can design the commitment itself.
第三件你可以做的事情是設計承諾本身。
[06:24] Because we start things all the time, but the question is how do you stick with it long enough so it actually leads somewhere?
因為我們總是開始做事情，但問題是你如何堅持足夠長的時間，讓它真正有所成就？
[06:31] Imagine you're learning a new skill for your career like coding or design.
想像一下，你正在為你的職業生涯學習一項新技能，比如編碼或設計。
[06:34] You feel excited for the first few days, but then you skip one lesson.
前幾天你感到興奮，但接著你跳過了一節課。
[06:39] Then you skip another lesson.
然後你又跳過了一節課。
[06:41] And eventually you abandon it.
最終你放棄了它。
[06:42] And now it becomes another thing on the big pile of things that you started but never finished, which makes you feel like you're a person who cannot follow through with your commitment.
現在它又成了你開始但從未完成的事情堆中的另一件事，這讓你覺得自己是一個無法履行承諾的人。
[06:49] And it makes the next hard task even heavier for you.
這讓下一個艱難的任務對你來說更加沉重。
[06:53] And there's a framework that massively helps with this.
有一個框架對此非常有幫助。
[06:57] And neuroscientists and Laura Kon in her book tiny experiments she talks about creating a pact with yourself and a pact is essentially a commitment to do a
神經科學家和勞拉·孔在她名為《微小實驗》的書中，談到了與自己簽訂一份協議，而協議本質上是做某事的承諾
[07:09] It is essentially a commitment to do a certain action for a certain duration.
這基本上是一種承諾，要在一定的時間內採取一定的行動。
[07:11] Certain action for a certain duration.
一定的行動，在一定的時間內。
[07:11] So for example, I choose to study coding.
所以，舉個例子，我選擇學習編程。
[07:14] So for example, I choose to study coding for 30 minutes a day for the next two weeks.
所以，舉個例子，我選擇每天學習編程30分鐘，持續兩週。
[07:19] I choose to go to the gym three times a week for one month.
我選擇每週去三次健身房，持續一個月。
[07:21] I choose to read for 20 minutes before bed for one week.
我選擇睡前閱讀20分鐘，持續一週。
[07:25] And you should keep in mind that in these tiny experiments, you're not actually trying to succeed.
你應該記住，在這些微小的實驗中，你實際上並不是在試圖成功。
[07:29] You're trying to experiment with something and you have to commit to actually completing it.
你是在嘗試實驗某件事，並且你必須承諾真正完成它。
[07:35] A very important thing is that the commitment, the pact has to be short and it should feel achievable.
一件非常重要的事情是，這個承諾，這個約定必須是短暫的，並且應該感覺是可實現的。
[07:40] So it shouldn't be like, oh, I'm going to go exercise every day for the next year.
所以，不應該是那種，哦，我將在接下來的一年裡每天去運動。
[07:47] No, that has to be a few weeks or a few months, let's say.
不，那必須是幾週或幾個月，這麼說吧。
[07:49] So you create this pact with yourself and once you're done with the pact, you feel like, oh, I actually completed what I set out to do.
所以你和自己創造了這個約定，一旦你完成了這個約定，你會覺得，哦，我確實完成了我設定的目標。
[07:55] And every time you complete one of these experiments, your brain tells you that you're actually the person who follows through and you can actually complete hard tasks.
每一次你完成這些實驗中的一個，你的大腦就會告訴你，你實際上是一個能夠堅持到底的人，而且你確實能夠完成艱鉅的任務。
[08:05] And actually, I'm doing this right now.
實際上，我現在就在做這件事。
[08:05] So, I've been wanting to learn more about how AI works.
所以，我一直想更多地了解人工智能是如何工作的。
[08:10] Learn more about how AI works.
了解更多關於人工智慧的運作方式。
[08:10] So, I decided to create a pact for myself.
所以，我為自己設立了一個約定。
[08:12] And my pact is study the course called How AI Works, which is a course on Brilliant.
我的約定是學習一門名為「人工智慧如何運作」的課程，這是在 Brilliant 上的課程。
[08:18] For 2 hours a week for 3 weeks.
每週學習 2 小時，持續 3 週。
[08:21] That's my pact.
這就是我的約定。
[08:24] And what I love about Brilliant is that instead of long and passive lectures, I learn by interactively solving problems.
我喜歡 Brilliant 的地方在於，我不是透過冗長被動的講座來學習，而是透過互動式地解決問題來學習。
[08:31] Each lesson is small and self-contained.
每節課都很短小且獨立。
[08:33] So I work through one concept.
所以我會學習一個概念。
[08:36] I get immediate feedback and before I realize it, I understand the concept that felt intimidating to me 5 minutes ago.
我會得到即時的回饋，在我意識到之前，我就已經理解了五分鐘前還讓我感到畏懼的概念。
[08:43] Brilliant helps you build real skills in math, coding, data science, AI with courses that are designed by educators from MIT, Stanford, Harvard for anyone from age 10 years old to 110 years old.
Brilliant 透過由麻省理工學院、史丹佛大學、哈佛大學的教育者設計的課程，幫助您在數學、編碼、數據科學、人工智慧領域建立真正的技能，適用於 10 歲到 110 歲的任何人。
[08:58] I just love that it makes you learn concepts by actively solving problems instead of just passively giving you information.
我非常喜歡它讓您透過主動解決問題來學習概念，而不是被動地給予您資訊。
[09:03] To learn for free on Brilliant for a full 30 days, go to brilliant.org/oloyic org/olgaloyic
若要在 Brilliant 上免費學習 30 天，請前往 brilliant.org/oloyic org/olgaloyic
[09:10] org/olgaloyic or you can also click the link in my description or scan this QR code on screen.
org/olgaloyic 或您也可以點擊我描述中的連結或掃描螢幕上的此 QR 碼。
[09:16] Brilliant has also given my viewers 20% off their annual premium subscription which gives you unlimited access to everything on Brilliant.
Brilliant 也給了我的觀眾他們年度高級訂閱 20% 的折扣，這讓您可以無限制地存取 Brilliant 上的一切內容。
[09:24] And thank you to Brilliant for sponsoring this video.
感謝 Brilliant 贊助此影片。
[09:25] So to recap, if you're facing a difficult task, design the task to be small enough so that your brain doesn't feel intimidated by it.
所以總結一下，如果您面臨一項艱鉅的任務，請將任務設計得足夠小，以免您的大腦感到畏懼。
[09:34] Secondly, design the framing of the task so that you feel like you chose it yourself and it wasn't imposed on you.
其次，設計任務的框架，讓您感覺是自己選擇了它，而不是被強加給您。
[09:41] And thirdly, design the commitment itself by running these tiny experiments.
第三，透過進行這些微小的實驗來設計承諾本身。
[09:45] Hard things do not become easy because you force yourself to do them.
困難的事情不會因為您強迫自己去做而變得容易。
[09:49] They become easy because you design the right conditions for your brain to cooperate.
它們變得容易是因為您為大腦的合作設計了正確的條件。
[09:54] So that's it.
就是這樣。
[09:54] Thank you for watching and subscribe if this helped.
感謝您的觀看，如果這有幫助，請訂閱。
[09:59] And guys, dreams come true because I just got 100,000 subscribers and I cannot describe to you how grateful I am to be able to share my thoughts with a 100,000 of you.
各位，夢想成真，因為我剛剛擁有了 10 萬訂閱者，我無法向您描述我有多感激能夠與你們中的 10 萬人分享我的想法。
[10:11] Thoughts with a 100,000 of you.
與你們十萬人分享我的想法。
[10:13] And this video actually was inspired by a lot of comments that you wrote about video suggestions.
這個影片的靈感其實來自於你們許多關於影片建議的留言。
[10:17] So, I take all of the suggestions very seriously.
所以我非常認真看待所有的建議。
[10:20] So, do let me know in the comments.
所以，請在留言區讓我知道。
[10:21] I keep making videos.
我一直製作影片。
[10:21] I want to make more.
我想製作更多。
[10:24] And let me know what other ideas you have.
也請讓我知道你們還有什麼其他想法。
[10:26] Thank you.
謝謝你。