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  • Ok, wait.

    Ok,先等等

  • I'm about to laugh so I gotta hang on for a second.

    我快要笑出來了所以我要ㄍㄧㄥ一下

  • Ok.

    Ok

  • Hey, it's Marie Forleo and you are watching MarieTV, the place to be to create a business and life you love.

    嗨,我是 Marie Forleo,你正在收看 MarieTV,教你如何創造你所愛的事業與生活的頻道

  • Now, if you can't seem to get motivated because your hard work never pays off, this episode is for you.

    如果你總是因為努力無法有回報而缺乏動力的話,這一集就是為你量身打造的

  • Today's question comes from Chris and he writes:

    今天的問題是來自 Chris ,他說:

  • Hey Marie, I'm 19 years old and here's my dilemma.

    「嗨,Marie,我今年 19 歲,而我陷入了一個困境

  • I have a massive lack of motivation to do anything or really live my life.

    我嚴重地缺乏動力來完成任何事,或甚至是活下去

  • I look deep within myself for answers and see that I've always felt no matter what

    我從頭審視自己想要找到原因,而發現我總覺得不管

  • I attempt to do, my hard work NEVER (in all caps) pays off.

    我嘗試要做甚麼,我的努力(全部大寫)永遠沒有回報

  • School, volleyball, work, even friendships.

    課業、排球、工作、甚至友誼

  • It never seems to be enough.

    我的努力似乎永遠不夠

  • I now realize hard work isn't enough, so I want to know, what is?

    我現在了解單純只有努力還不夠,所以我想要知道,那要做什麼才夠?

  • What can I do to re-motivate myself and make my hard work smart work?

    我該如何重新激勵自己並把自己的苦勞變成功勞

  • How can I make my efforts count so I can live a meaningful, fulfilling life?

    我該如何才能讓我的努力有回報並生活得有意義和抱負

  • Thank you for everything that you do.

    謝謝妳做的一切

  • The beauty in your soul transcends my small computer screen and no amount of words will

    我透過我小小的電腦螢幕感受到妳美麗的心靈,文字無法

  • ever be enough for me to express my appreciation to you.

    表達我對妳的感激

  • With love, Chris.”

    Chris 敬上」

  • Aww!

    噢!

  • Chris, I adore you and not just for that really sweet and poetic thing you just shared with me.

    Chris,我喜歡你,不只是因為你剛跟我分享的那些可愛且詩意的文字

  • I've gotta tell you, it is beyond awesome that you are so self aware.

    我必須得說,你能如此的自我反省真的是太棒了

  • Self aware enough to really ask these important questions at this point in your life.

    如此的自我反省到讓你能在你生命的這個階段問出這些重要的問題

  • While there's so much we could talk about today, I want to focus on one important shift

    雖然我有很多東西可以回答你這問題,但我想專注在一個你可以做的改變

  • that you can make that if you really do it, Chris, and you make it a habit, it can change everything.

    如果你真的做了,Chris,你把它變成習慣的話,將會改變一切

  • First you will instantly start to experience more of that meaning and fulfillment that

    首先,你將馬上開始體驗到那些你一直渴望的

  • you've been craving.

    人生意義和滿足

  • Second, that motivation and excitement for life, that's going to come flooding back to you.

    第二,對人生的動力和興奮將如潮水般向你襲來

  • And third, this approach will give you the best possible chance of ensuring that your

    第三,這將是最能夠確保

  • hard work will actually pay off.

    你的努力會有回報的方式

  • Now, while it can't guarantee results, because honestly nothing can, it does give you the

    雖然不能保證結果,畢竟老實說任何東西都不能保證,但它可以給你

  • best possible chance of creating them.

    創造結果的最好機會

  • Here's the habit.

    讓我告訴你是什麼習慣

  • If you want lasting motivation, you've got to focus on the action itself, not the outcome.

    如果你想要持續地充滿動力,你必須專注在過程,而不是結果

  • Now, it doesn't matter whether this is about school or work or sports or relationships.

    不管是學校,工作,運動,或是各種關係

  • Moving forward, Chris, here's what you've got to do.

    Chris,這就是你接下來必須要做的事

  • You have to consciously shift your attention to the action you're taking instead of the

    你必須持續地將專注力放在行動本身,而不是

  • outcome or the result that you're trying to achieve.

    結果或是你想達到的目標

  • In other words, start giving your full attention to the present moment, to the actual process

    換句話說,開始把你全部的注意力放在當下,放在

  • itself, not the end goal.

    過程,而不是最終目標

  • It's a practice that I call "making isness your business," which we talk about in more

    我把這個行為稱作「活在當下」,我在這部影片有

  • detail in this video over here.

    解釋更多的細節

  • This is both a spiritually satisfying way to approach your life and it will give you

    這既是一種能讓心靈上獲得滿足的生活方式,同時也是你

  • the best chance to get that payoff that you're looking for.

    獲得你想要的回報的最大機會

  • In fact, there is some research to back this up.

    事實上,有研究也支持這個習慣

  • It shows that this one habit can help you stay genuinely motivated and experience that

    研究顯示這樣的習慣能讓你由衷地保持動力並體驗

  • meaning and fulfillment that you're lacking right now.

    你現在缺乏的人生意義和成就感

  • Here's a quick summary of the science.

    我來簡單講講這個研究的內容

  • Two researchers, Fishbach and Choi, from the University of Chicago and Korea Business School

    來自芝加哥大學和韓國商學院的兩位研究者,Fishbach 和 Choi

  • conducted a study with over 100 students working out at the gym.

    研究了超過100位正在健身房健身的學生

  • They divided the students up and one group was told to describe and focus on their end

    他們把學生分組,一組被要求要專注說明他們的

  • goal, like losing weight.

    最終目的,例如減重

  • The other group was told to describe and focus on the process itself: warming up, stretching,

    另外一組則要專注說明過程本身:暖身,伸展,

  • running on the treadmill.

    在跑步機上跑步

  • Both groups were told to keep that same focus throughout their entire workout.

    兩組都被要求在整個運動過程中要持續地專注在各自的重點上

  • Now, check out the result.

    來看看實驗結果吧

  • The end goal focus group actually ran for less time than the process focus group, 34

    專注在最終目標的那一組比專注在過程的那一組跑了較短的時間,34

  • minutes versus 43 minutes.

    分鐘比上43分鐘

  • And, this is what's relevant to you, Chris, the goal group reported that the workout felt

    接下來是對你重要的部分了喔, Chris ,專注在最終目標的組別表示他們覺得運動感覺

  • like more of an effort compared to the process group, who found the experience itself more enjoyable.

    像是一件差事,而專注在過程的那一組則覺得這個經驗比較令人享受

  • Then they repeated this process with things like doing origami and flossing your teeth

    接著他們重複這實驗到其他不同的事情,像摺紙或是用牙線剔牙

  • and the results were consistent.

    也獲得了相同的結果

  • Must have perfect mouth health!

    口腔衛生一定要保持!

  • I'm really enjoying the feeling of flossing my teeth!

    我真的很享受用牙線剔牙的感覺

  • Winner: Most likely to floss for life!

    贏家:最有可能一輩子都用牙線剔牙

  • The bottom line, if what you're looking for is lasting motivation, meaning, and fulfillment,

    最後的結論是,如果我們想要的是持續的動力、人生意義與成就感

  • you have got to focus your attention on the actions you're taking, not the end goal.

    你必須把注意力放在你當下做的事情,而不是最後的結果

  • You know, high performance athletes and sports psychologists, they have known about this

    傑出的運動員和運動心理學家早就知道這件事了

  • and they've practiced it for eons.

    並早就實行多年了

  • Right?

    對吧?

  • Once you're clear on your goal, they all talk about the fact that if you really want

    一旦你清楚了你的目標,他們都說如果你真的很想

  • to win you have to train yourself to engage fully in the present moment and really get

    要贏,你必須訓練自己以便讓自己專注在當下,並且

  • into that state of flow.

    真的進入那心無旁騖的狀態

  • So this is your mission, Chris. If you choose to accept it,

    所以這就是你的任務啦,Chris。如果你選擇要接下這個任務,

  • it will make a tremendous difference in both how you feel and what you achieve for the rest of your life.

    它將會為你接下來的人生帶來巨大的改變,不管是你的心情,還是你的成就。

  • Now, two more quick notes before we wrap up.

    在結束前我再做兩個小提醒

  • Number one, you've gotta commit to being a lifelong learner and ask for feedback from

    第一點,你一定要「活到老,學到老」,並去請教那些你

  • people that you trust and respect.

    信任且尊敬的人,得到回饋和評語

  • Because who knows, Chris?

    因為誰知道呢,Chris?

  • I mean, maybe there is stuff that you're doing that you could actually improve.

    說不定你現在做的事情中,有些是你可以改進的

  • For example, you might want to ask your soccer coach if he or she has any feedback for you

    例如,你可以問你的足球教練對你有沒有評語

  • that can help your performance on the field.

    可以增進你在球場上的表現

  • There is always another level of mastery to reach in any area of life.

    不管在什麼領域,總是有個更高的境界等我們去達成

  • So be proactive and get the feedback that you need to keep on growing.

    所以要保持積極並取得那些可以讓你進步的回饋

  • Number two, whenever you feel down and demotivated I want you to do this.

    第二,每當你感到低落或消極時,我想要你這麼做

  • You've gotta help somebody else.

    你去給我幫助其他人

  • Just take a look around and ask yourself who might need a little encouragement or some

    看看周遭然後想想誰可能需要一點鼓勵或者

  • support or some appreciation?

    支持或是讚賞

  • I mean, is it a family member or a friend or someone in your community?

    可能是家人、朋友或是你的某個鄰居

  • It doesn't have to be some huge, monumental act, just something simple from your heart,

    這不用是什麼偉大或崇高的舉動,只是一件你由衷做的好事

  • and you've got a big one.

    而你一定是個體貼友善的人

  • I mean, one of the best ways to stay rooted in your own happiness is to help someone else experience their own.

    要讓自己保持快樂最好的方法就是去讓別人也感到快樂

  • So let's wrap this one up with a reminder of this week's key habit and, yes, it's

    就讓我們用本周關鍵習慣小提醒來做結尾吧,這也同時是我們

  • also our tweetable.

    的推特,大家可以轉推

  • The secret to staying motivated: focus on what you're doing, not what you're trying to achieve.

    保持動力的秘訣:專注你在當下所做的事,而不是你想達成的目標

  • Now I would love to hear from you.

    現在我想聽聽你們的意見

  • So can you relate to what Chris has been feeling lately?

    你們對 Chris 最近的心情有同感嗎?

  • Like you're working really hard and yet it never seems to pay off?

    已經很努力地去做了卻總是得不到回報?

  • Do you have any personal habits that help you stay in that state of present moment flow in your own life?

    你在生活中有什麼幫助你專注在當下的個人小習慣嗎?

  • I want to hear from you.

    我想聽聽你們的看法

  • So the best conversations happen after the episode over at MarieForleo.com, so go on

    最棒的對話都發生在 MarieForleo.com 上的影片結束後,所以

  • over there and leave a comment now.

    過去那邊然後留個言吧

  • Once you're there, be sure to subscribe to our email list and become an MF insider.

    當你進入網站後,一定要訂閱我們的 email 並成為 MF 的會員

  • You'll get instant access to a powerful training called How to Get Anything You Want

    你將馬上可以進入我們強大的訓練課程,叫「如何得到你想要的任何東西」

  • and you'll get exclusive content, special giveaways, and personal updates from me that

    你將得到獨家內容,特別送禮活動,和我個人的更新

  • I just don't share anywhere else.

    這些我都不在其他地方分享的

  • Stay on your game and keep going for your dreams because the world needs that special

    繼續保持努力並追逐夢想吧,因為世界需要

  • gift that only you have.

    你那獨有的天賦。

  • Thank you so much for watching and I'll catch you next time on MarieTV.

    感謝你的收看, 我們下次見。

  • Ready to find your voice and sell with heart?

    準備好要找到你的特色並誠心地銷售嗎?

  • We'll show you how.

    讓我們教你怎麼做

  • Get started now with our free writing class at TheCopyCure.com.

    馬上開始我們在 TheCopyCure.com 的免費寫作課程

  • Side effects include enlarged profits.

    副作用包括利潤上升喔

  • Oh, great.

    太好了

  • We're rolling.

    我們開拍了

  • That just means I've got to make sure that I'm doing more things.

    這代表我要確保我正在做更多的事

  • Do you think we can get Rihanna on just to go, “I really love my work, work, work,

    你覺得我們可以請到蕾哈娜然後請他唱「我真的很喜歡我的工作、工作、工作 ...

  • work, work”?

    工作、工作 ...?」

  • Imma go for it.

    我想要試試看

  • Imma go for it.

    我想要試試看

  • We put that in your can?

    我們把那個放進你的罐子?

  • No.

  • We put that in our can.

    我們把那個放進我們的罐子

  • It went in the can.

    它跑進罐子裡面了

Ok, wait.

Ok,先等等

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