即使你在理性上知道读书、锻炼、或其他同样有效的事情长远而言会给你带来更多好处，但你还是更喜欢玩手机、看电视和浏览社交媒体。作为人类，我们的大脑并不是真的喜欢享受困难的事情。相反，我们在轻松地做简单的事情时感到很舒服。但为什么有些人很有动力去解决和享受难做的事?有没有什么办法让难做的事变得简单？
I struggled to go to the gym consistently for the majority of my life, even though the gym has always been a part of my life to some degree. I grew up playing hockey, and all my brothers played hockey and went to the gym. So going to the gym was always the right thing to do. But I could never stay consistent. Even into university, sometimes I'd go two weeks straight at the gym and then take a month off. I'd try to get into a groove and hype myself up, and I really wanted to look like Thor. And then I lost my hair.
我人生中的大部分时间，都很难做到定期去健身房健身，即便健身在某种程度上一直是我人生的一部分。我长大的过程中会玩冰球，我的兄弟也玩冰球并且健身，所以健身一直是一件“应该要做的事”。但我无法保持定期去健身的习惯。即便到了大学，有的时候我会连着去两周，然后给自己放一整个月的假。我尝试着让自己兴奋起来，养成一个习惯，而且我真的想看起来像雷神一样。然后我秃了。
The whole point of this story is to let you know that if you relate to this, I've been in that exact same place. But I've managed in recent years to develop a tremendous consistency at the gym, and it takes me a lot less effort to get there than it previously ever has. I can credit this to a particular mindset I've adopted when it comes to doing things that I find difficult or boring, and sort of tricking my brain into liking these things. I've also been able to apply this strategy to other areas of my life, most specifically to reading books and editing videos.
我讲这个故事的目的是为了告诉你，如果你感同身受的话，我也经历过这种事。但我在最近几年培养了一个良好的定期去健身房的习惯，而且比我以前去健身房更轻松。我把这成果大部分归功于我培养的一种思维习惯：当我做那些我觉得很困难或者很无聊的事情时，我欺骗我的大脑，让大脑喜欢上做这些事。我也把这个策略应用到了我生活的其他方面，比如读书和剪视频。
Essentially what I did is I stopped generating motivation by thinking about an end goal, and instead I learned to enjoy the process. So first of all, what's wrong with visualizing an end goal? Why not use this image of this beach body or a Greek god physique as motivation to work out? The main problem you'll face is the fact that there is a huge disparity between what it feels like to fantasize about this Greek god physique and what it feels like to actually be at the gym pushing heavy weights. They're completely different sensations. Fantasizing about having an awesome body feels awesome. It puts you in this sort of La La Land where you're just walking around as this imaginary version of yourself. Actually going to the gym, it's strenuous, it's sweaty, and it's often really boring, especially if you're doing cardio on a treadmill. It's the most boring thing I've ever encountered in my life. That's the first problem.
我主要做的是：我不再通过想着我最终的目标去激励自己，而是去享受这个过程。首先，想象一个最终目标有什么问题呢？为什么不用这个泳装图或者希腊神的体格作为健身的动力呢？你主要要面临的问题是，幻想自己拥有一个超棒的体型和在健身房举哑铃的感受是截然不同的。幻想自己拥有一个超棒的体型感觉很爽，它把你带入一种梦幻之地，你在那里拥有你理想中的体型，逛来逛去。但真的去健身房，又累、又大汗淋漓，而且经常很无聊，尤其是如果你在跑步机上做有氧的话。这真的是我人生中做过最无聊的事。这是第一个问题。
The second problem is that when you try to generate your motivation from this ideal image of yourself, it will always be a moving target. No matter how much you fantasize about this perfect version of yourself, you will never feel like you have arrived. Even if you were to hypothetically arrive at this goal, there's something called entropy. Stagnation breeds destruction. If you just sit on your winnings, everything will fall apart. You need to keep moving. You have to love the daily discipline of going to battle every single day and finding pleasure and fulfillment in the thing itself, in the present moment for its own sake. If you're able to do this, then that's the happy place. The thing itself will generate its own motivation as you do it. You can become fully immersed in the activity you're doing.
你面临的第二个问题是，当你尝试用你这个理想形象给自己产生动力的时候，这个目标总是在变。无论你怎么幻想完美的你是什么样的，你永远不会感觉你达到了这个目标。即便我们假设你达成了这个目标，还有一个叫“熵”的东西：停滞会带来灭亡。如果你就凭借着你既得的成果停滞不前，一切都会崩塌瓦解。你必须继续向前。你必须爱上每天去战斗的行为，并且在做这件事的即刻找到快乐与满足感。如果你能做到这一点，那么你就找到了快乐星球。这件事本身将在你做的时候自带动力，你可以完全沉浸在你做的这项活动中。
So am I saying it's bad to have goals in general? Not at all. Goals are really good for creating direction. Having an ideal is sort of like having a compass. It's leading you in the right direction. You should take a glance at it for reference, but in the day-to-day struggle of actually doing the thing, it's not what you should be focusing on.
所以我是在说，总的来说我们不应该定目标吗？完全不是。目标很适合用来定方向。有一个理想就好像是有了指南针，目标带领你走上正确的方向。你可以把目标当作参考物，时不时瞟一眼，但在日常中挣扎着做这件事的时候，你不应该专注于此。
So now that we know why it's kind of unhelpful to always think about this end goal, you're probably thinking, how do I learn to enjoy and embrace difficult things and have it be an integrated part of my life? There are two things that really helped me do that. Number one is more of a mindset shift and it's more inner work. Number two is more of a practical strategic thing that you do to yourself. So number one is to operate from an abundance mindset rather than a scarcity mindset. When you think to yourself, "I need to go get jacked," do you think that's an abundance mindset or a scarcity mindset? That is a scarcity mindset because you need to go get something. It implies that you don't already have it. When you say, "I need to go to the gym because I need to get jacked," you're subconsciously saying to yourself that you're not jacked yet, which also implies that you're not jacked.
所以现在我们搞明白为什么一直想着终极目标没什么帮助之后，你估计就在疑惑了：我怎么学着去接受并享受做困难的事情，并把困难的事融入到我的生活当中呢？有两个方法帮我达到了这个目的。第一是一种思想上的转变，更多的是内在的努力；第二个是一种更实际的、可以采取的战略。第一是从一种富足心态出发，而不是一种贫瘠心态。当你去想“我需要锻炼出健壮的身材”时，你觉得这是一种富足心态还是贫瘠心态？这是一种贫瘠心态，因为你需要去获得什么，这暗示着你没有这个东西。当你说“我需要去健身房健身，因为我要练出健硕的身材”时，你在潜意识中对自己说“因为我还没有健硕的身材”，也暗示着你自己身材不健硕。
As I've mentioned in previous videos, human beings have an innate sense of wanting to stay intellectually consistent. Whatever you think your identity is, you will operate accordingly. So if you are constantly telling yourself that you are not jacked, what do not jacked people do? They don't go to the gym. Why would you go to the gym if you're not jacked?
在我以前的视频中就提到过，人类有一种保持智力一致性的本能。无论你认为你的身份是什么样的，你都会做出相应的行为。所以如果你总是对自己说“你身材不好”，身材不好的人怎么做呢？他们不去健身。如果你这样看这件事的话，去健身房健身永远会是一件超出你自身水平的事情，是你做起来很不自然的事情。如果你身材不好，你去健身房干嘛呢？
So instead, try reminding yourself that the reason why you want to go to the gym is because you're an active person, and going to the gym is something that is important to you. Your health is important to you. So since you're an active person, going to the gym is just something you do. That gets rid of a ton of mental resistance in the way of actually going to the gym. You can use this exact same method for reading books. If you're constantly telling yourself, "Oh, I have to go read books to get smarter," obviously you're not gonna have a good time while you're doing it. But if you identify as somebody who enjoys reading books, it's something that you like doing, it's just a part of who you are, then you're way more likely to actually follow through with doing it.
所以我是说你应该提醒自己，你去健身的原因是你是一个活跃的人，而健身对你而言是一件重要的事，你的健康对你来说很重要。所以既然你是一个活跃的人，去健身房对你而言就是一件很平常的事。这解决了很多心理上去健身房健身的阻力。你可以把这个方法应用到阅读上。如果你总是对自己说“我得多读点书，变得聪明一点”，很显然你没有办法享受读书的时光。但如果你把自己看作是一个享受阅读的人，这是一件你喜欢做的事，是你的一部分，那么你更可能去坚持做这件事。
This next tip is a little bit more practical and a little less theoretical. It is to utilize habit-bunching. Habit-bunching is when you pair an already existing habit that you are used to doing with one that you're trying to work on. For instance, I'm a sucker for a great cup of coffee. I have one in the morning and one in the early afternoon. I really enjoy the taste of coffee and look forward to it every single time. Do I have an addiction? Yes, but I can leverage this filthy habit of mine into working on another habit. A great one to pair with a coffee addiction is reading. That's exactly how I started reading more books. Every single morning next to my coffee maker, I placed the book that I wanted to read next to it so that when I made my coffee, I knew to pick up the book and I could only drink the coffee if I was reading the book the entire time.
下一个小贴士更实际一点，不再是理论上的了，就是捆绑习惯。捆绑习惯就是当你把一个已经存在的、你养成了的习惯和你想养成的习惯搭配在一起。比如，我非常喜欢喝咖啡，我早上喝一杯，下午早些时候喝一杯。我很喜欢咖啡的味道，每次喝都很期待。我有瘾吗？有，但是我可以用这个不好的习惯带动培养一个别的习惯。一个很适合搭配咖啡上瘾的习惯是阅读。这正是我开始读更多书的办法。每天早上在我的咖啡机旁边，我都把我想要读的书放在旁边，所以咖啡机煮咖啡的时候，我就会拿起书，我只可以在读书的时候喝咖啡。完美。
And the crazy thing about this is eventually you just start getting used to reading whether you have coffee or not. The action of opening up a book and reading becomes a lot more natural. It'll become something very pleasant to you. That's so much better than reading for the end goal of becoming smarter. What is getting smarter even feel like? It doesn't feel like anything.
而且很棒的一点是，最终，你就会习惯上读书，无论你喝不喝咖啡。打开书开始阅读的这个行为变得更加自然了，读书会变成一件对你而言很愉快的事。这比为了最终变得聪明而读书要好得多。变得聪明到底是什么感觉？它什么感觉都没有。这不像《黑客帝国》里面他们直接把功夫的知识下载到尼奥脑子里，突然间你就感受到了知识。
Habit-bunching also works really well when you're trying to develop a gym habit. If you have an album that you are currently in the habit of listening to and you crave the sound of Post Malone's beautiful, sweet, silky melodies, then you should leverage that. Allow yourself to listen to Post Malone, but only when you're at the gym. This is one of the main ways I started to become consistent at the gym.
习惯捆绑对于培养去健身房的习惯也很有用。如果你有一张最近习惯听的专辑，你渴望马龙甜美、丝滑的音乐，那你应该利用这一点，让自己只在健身房健身的时候听马龙的歌。这是我培养定期去健身房习惯的主要方式之一。
I had this Migos album that would pump me up so much. Even though I'm looking back on it now and it's not even good music at all, just like drinking coffee and reading, once you start using habit-bunching to develop a positive association with the habit you're trying to work on, then your entire mindset towards that thing shifts. Pretty soon you will just like going to the gym because of the way it makes you feel. And realize that it's less about the music that's actually making you feel so good and more about the endorphins of pushing heavy weight and getting stronger.
当时Migos有一张专辑，我一听就热血沸腾，虽然现在回想起来不算什么好音乐。就像边喝咖啡边读书，一旦你开始通过捆绑习惯去和你想培养的习惯建立一个积极的联系，那对于新习惯的整个思维方式就会改变。很快，你就会因为他给你带来的感受而喜欢上去健身，然后意识到并不完全是音乐给你带来快乐，更多的是举重并且变得更强壮带来的内啡肽。
So to summarize, stop generating your motivation on a day-to-day basis by fantasizing about some sort of end goal that you're never going to arrive at. Instead, use the appropriate mindset shifts and the habit-bunching tool and whatever other tools at your disposal you have to help you love the process and help you love doing these things for their own sake.