第一篇：ted演講：你想過如何改掉自己的壞毛病么

TED演講：你想過如何改掉自己的壞毛病么？

美國麻省大學醫學院副教授Judson Brewer介紹了一種改掉壞習慣的簡單方法。推薦給一直苦惱于如何改變的小伙伴們。00:11When I was first learning to meditate, the instruction was to simply pay attention to my breath, and when my mind wandered, to bring it back.00:19Sounded simple enough.Yet I'd sit on these silent retreats, sweating through T-shirts in the middle of winter.I'd take naps every chance I got because it was really hard work.Actually, it was exhausting.The instruction was simple enough but I was missing something really important.00:39So why is it so hard to pay attention? Well, studies show that even when we're really trying to pay attention to something--like maybe this talk--at some point, about half of us will drift off into a daydream, or have this urge to check our Twitter feed.00:55So what's going on here? It turns out that we're fighting one of the most evolutionarily-conserved learning processes currently known in science, one that's conserved back to the most basic nervous systems known to man.01:08This reward-based learning process is called positive and negative reinforcement, and basically goes like this.We see some food that looks good, our brain says, 'Calories!...Survival!' We eat the food, we taste it--it tastes good.And especially with sugar, our bodies send a signal to our brain that says, 'Remember what you're eating and where you found it.' We lay down this context-dependent memory and learn to repeat the process next time.See food, eat food, feel good, repeat.Trigger, behavior, reward.01:42Simple, right? Well, after a while, our creative brains say, 'You know what? You can use this for more than just remembering where food is.You know, next time you feel bad, why don't you try eating something good so you'll feel better?' We thank our brains for the great idea, try this and quickly learn that if we eat chocolate or ice cream when we're mad or sad, we feel better.02:07Same process, just a different trigger.Instead of this hunger signal coming from our stomach, this emotional signal--feeling sad--triggers that urge to eat.02:18Maybe in our teenage years, we were a nerd at school, and we see those rebel kids outside smoking and we think, 'Hey, I want to be cool.' So we start smoking.The Marlboro Man wasn't a dork, and that was no accident.See cool, smoke to be cool, feel good.Repeat.Trigger, behavior, reward.And each time we do this, we learn to repeat the process and it becomes a habit.So later, feeling stressed out triggers that urge to smoke a cigarette or to eat something sweet.02:52Now, with these same brain processes, we've gone from learning to survive to literally killing ourselves with these habits.Obesity and smoking are among the leading preventable causes of morbidity and mortality in the world.03:06So back to my breath.What if instead of fighting our brains, or trying to force ourselves to pay attention, we instead tapped into this natural, reward-based learning process...but added a twist? What if instead we just got really curious about what was happening in our momentary experience? 03:24I'll give you an example.In my lab, we studied whether mindfulness training could help people quit smoking.Now, just like trying to force myself to pay attention to my breath, they could try to force themselves to quit smoking.And the majority of them had tried this before and failed--on average, six times.03:42Now, with mindfulness training, we dropped the bit about forcing and instead focused on being curious.In fact, we even told them to smoke.What? Yeah, we said, 'Go ahead and smoke, just be really curious about what it's like when you do.' 03:57And what did they notice? Well here's an example from one of our smokers.She said, 'Mindful smoking: smells like stinky cheese and tastes like chemicals, YUCK!' Now, she knew, cognitively that smoking was bad for her, that's why she joined our program.What she discovered just by being curiously aware when she smoked was that smoking tastes like shit.04:22(Laughter)04:25Now, she moved from knowledge to wisdom.She moved from knowing in her head that smoking was bad for her to knowing it in her bones, and the spell of smoking was broken.She started to become disenchanted with her behavior.04:41Now, the prefrontal cortex, that youngest part of our brain from an evolutionary perspective, it understands on an intellectual level that we shouldn't smoke.And it tries it's hardest to help us change our behavior, to help us stop smoking, to help us stop eating that second, that third, that fourth cookie.We call this cognitive control.We're using cognition to control our behavior.Unfortunately, this is also the first part of our brain that goes offline when we get stressed out, which isn't that helpful.05:13Now, we can all relate to this in our own experience.We're much more likely to do things like yell at our spouse or kids when we're stressed out or tired, even though we know it's not going to be helpful.We just can't help ourselves.05:26When the prefrontal cortex goes offline, we fall back into our old habits, which is why this disenchantment is so important.Seeing what we get from our habits helps us understand them at a deeper level--to know it in our bones so we don't have to force ourselves to hold back or restrain ourselves from behavior.We're just less interested in doing it in the first place.05:45And this is what mindfulness is all about: Seeing really clearly what we get when we get caught up in our behaviors, becoming disenchanted on a visceral level and from this disenchanted stance, naturally letting go.05:59This isn't to say that, poof, magically we quit smoking.But over time, as we learn to see more and more clearly the results of our actions, we let go of old habits and form new ones.06:11The paradox here is that mindfulness is just about being really interested in getting close and personal with what's actually happening in our bodies and minds from moment to moment.This willingness to turn toward our experience rather than trying to make unpleasant cravings go away as quickly as possible.And this willingness to turn toward our experience is supported by curiosity, which is naturally rewarding.06:34What does curiosity feel like? It feels good.And what happens when we get curious? We start to notice that cravings are simply made up of body sensations--oh, there's tightness, there's tension, there's restlessness--and that these body sensations come and go.These are bite-size pieces of experiences that we can manage from moment to moment rather than getting clobbered by this huge, scary craving that we choke on.07:01In other words, when we get curious, we step out of our old, fear-based, reactive habit patterns, and we step into being.We become this inner scientist where we're eagerly awaiting that next data point.07:17Now, this might sound too simplistic to affect behavior.But in one study, we found that mindfulness training was twice as good as gold standard therapy at helping people quit smoking.So it actually works.07:30And when we studied the brains of experienced meditators, we found that parts of a neural network of self-referential processing called the default mode network were at play.Now, one current hypothesis is that a region of this network, called the posterior cingulate cortex, is activated not necessarily by craving itself but when we get caught up in it, when we get sucked in, and it takes us for a ride.07:52In contrast, when we let go--step out of the process just by being curiously aware of what's happening--this same brain region quiets down.08:02Now we're testing app and online-based mindfulness training programs that target these core mechanisms and, ironically, use the same technology that's driving us to distraction to help us step out of our unhealthy habit patterns of smoking, of stress eating and other addictive behaviors.08:20Now, remember that bit about context-dependent memory? We can deliver these tools to peoples' fingertips in the contexts that matter most.So we can help them tap into their inherent capacity to be curiously aware right when that urge to smoke or stress eat or whatever arises.08:37So if you don't smoke or stress eat, maybe the next time you feel this urge to check your email when you're bored, or you're trying to distract yourself from work, or maybe to compulsively respond to that text message when you're driving, see if you can tap into this natural capacity, just be curiously aware of what's happening in your body and mind in that moment.It will just be another chance to perpetuate one of our endless and exhaustive habit loops...or step out of it.09:05Instead of see text message, compulsively text back, feel a little bit better--notice the urge, get curious, feel the joy of letting go and repeat.09:16Thank you.09:17(Applause)

第二篇：你留意過你自己的父母么？

您留意過自己的父母嗎？

如果您在一個平凡的家庭長大，如果您的父母還健在，不管您有沒有和他們同住—— 如果有一天，您發現媽媽的廚房不再像以前那么干凈；

如果有一天，您發現家中的碗筷好象沒洗干凈； 如果有一天，您發現母親的鍋具不再雪亮； 如果有一天，您發現父親的花草樹木已漸漸荒廢； 如果有一天，您發現家中的地板衣柜經常沾滿灰塵； 如果有一天，您發現母親煮的菜太咸太難吃；

如果有一天，您發現父母的一些習慣不再是習慣時，就像他們不再想要天天洗澡時； 如果有一天，您發現父母不再愛吃青脆的蔬果； 如果有一天，您發現父母愛吃煮得爛爛的菜； 如果有一天，您發現父母喜歡吃稀飯；

如果有一天，您發現他們過馬路行動反應都慢了； 如果有一天，您發覺父母不愛出門了……

如果有一天，您發現在吃飯時, 他們時常咳個不停，千萬別誤以為他們感冒或著涼，因為那是吞咽神經老化了……

如果真的有這么一天，您要警覺：父母真的已經老了，身體已經退化到需要人照顧了。如果您不能照顧，請您找人替您去照顧，并請您千萬要常常探望，不要讓他們覺得，被遺棄了；

當父母不能照顧自己的時候，為人子女要警覺，他們可能會大小便失禁、可能會很多事都做不好；

如果房間有異味，可能他們自己也聞不到，請不要嫌臟，為人子女的只能幫他們清理，并請維持他們的“自尊心”；

當我們在享受食物的時候，請替他們準備一份大小適當、容易嚼的一小碗吧； 因為他們并不是不愛吃，而是因為牙齒咬不動了； 我們出生的那一天，父親在產房外焦急的度步、期盼著，母親窮盡全力生下了我們，然而帶給母親的，卻是撕心裂肺的劇痛與滿床斑斑的血跡。經過了劇烈的痛苦后，母親蘇醒過來，開口的第一句話，卻是問：孩子好嗎？ 聽到你那強有力的哭聲時，母親那蒼白又虛弱的臉龐上，卻呈現出最美的笑容。你知道嗎？母親用她的血液化成乳汁，養育我們長大—那是1000多斤的乳汁啊； 日復一日，年復一年，在父母親那永無休止的呵護下，我們走到了今天。父母親對我們的恩德，哪里說得盡呢？

如果有一天，他們真的動不了了，角色互換不也是應該的嗎？ 父母用雙腳踏出了我們的前程，卻送走了自己的青春……

為人子女者要切記，看父母就是看自己的未來，孝順要及時，不要等到最疼你的人離開這個人世間的時候，我們才后悔沒有盡孝道啊！

樹欲靜而風不止，子欲養而親不待！您留意過自己的父母嗎？

第三篇：TED演講--如何掌控你的自由時間

How to Manage Your Free Time When people find out I write about time management, Theyassume two things.One is that I'm always on time, and I'm not.I have four small children, and I would like to blame them for my occasional tardiness, but sometimes it's just not their fault.I was once late to my own speech on time management.We all had to just take a moment together and savor that irony.The second thing they assume is that I have lots of tips and tricks for saving bits of time here and there.Sometimes I'll hear from magazines that are doing a story along these lines, generally on how to help their readers find an extra hour in the day.And the idea is that we'll shave bits of time off everyday activities, add it up, and we'll have time for the good stuff.I question the entire premise of this piece, but I'm always interested in hearing what they've come up with before they call me.Some of my favorites: doing errands where you only have to make right-hand turns、Being extremely judicious in microwave usage: it says three to three-and-a-half minutes on the package, we're totally getting in on the bottom side of that.And my personal favorite, which makes sense on some level, is to DVR your favorite shows so you can fast-forward through the commercials.That way, you save eight minutes every half hour, so in the course of two hours of watching TV, you find 32 minutes to exercise.Which is true.You know another way to find 32 minutes to exercise? Don't watch two hours of TV a day, right? Anyway, the idea is we'll, save bits of time here and there, add it up, we will finally get to everything we want to do.But after studying how successful people spend their time and looking at their schedules hour by hour, I think this idea has it completely backward.We don't build the lives we want by saving time.We build the lives we want, and then time saves itself.Here's what I mean.I recently did a time diary project looking at 1,001 days in the lives of extremely busy women.They had demanding jobs, sometimes their own businesses, kids to care for, maybe parents to care for, community commitments...busy, busy people.I had them keep track of their time for a week, so I could add up how much they worked and slept, and I interviewed them about their strategies, for my book.One of the women whose time log I studied...she goes out on a Wednesday night for something.She comes home to find that her water heater has broken, and there is now water all over her basement.If you've ever had anything like this happen to you, you know it is a hugely damaging, frightening, sopping mess.So she's dealing with the immediate aftermath that night, next day she's got plumbers coming in, day after that, professional cleaning crew dealing with the ruined carpet.All this is being recorded on her time log.Winds up taking seven hours of her week.Seven hours.That's like finding an extra hour in the day.But I'm sure if you had asked her at the start of the week, “Could you find seven hours to train for a triathlon?” “Could you dind seven hours to mentor seven worthy people?” I'm sure she would've said what most of us would've said, which is, “No...can't you see how busy I am?” Yet when she had to find seven hours because there is water all over her basement, she found seven hours.And what this shows us is that time is highly elastic.We cannot make more time, but time will stretch to accommodate what we choose to put into it.And so the key to time management is treating our priorities as the equivalent of that broken water heater.To get at this, I like to use language from one of the busiest people I ever interviewed.By busy,I mean she was running a small business with 12 people on the payroll,she had six children in her spare time.I was getting in touch with her to set up an interview on how she “had it all”...that phrase.I remember it was a Thursday morning,and she was not available to speak with me.Of course,right? But the reason she was unavailable to speak with me is that she was out for a hike,because it was a beautiful spring morning,and she wanted to go for a hike.So of course this makes me even more intrigued,and when I finally do catch up with her,she explains it like this.She says,“Listen Laura,everything I do,every minute I spend,is my choice.”And rather than say,“I don't have time to do x,y or z,”she'd say,“I don't do x,y or z because it's not a priority.”“I don't have time,”often means“It's not a priority.”If you think about it,that's really more accurate language.I could tell you I don't have time to dust to dust my blinds,but that's not true.If you offered to pay me $100,000 to dust my blinds,I would get to it pretty quickly.Since that is not going to happen,I can acknowledge this is not a matter of lacking time,it's that I don't want to do it.Using this language reminds us that time is a choice.And granted,there may be horrible consequences for making different choices,I will give you that.But we are smart people,and certainly over the long run,we have the power to fill our lives with the things that deserve to be there.So how do we do that?How do we treat our priorities as the equivalent of that broken water heater? Well,first we need to figure out what they are.I want to give you two strategies for thinking about this.The first,on the professional side:I'm sure many people coming up to the end of the year are giving or getting annual performance reviews.You look back over your successes over the year,your “opportunities for growth.”And this serves its purpose,but I find it's more effective to do this looking forward.So I want you to pretend it's the end of next year.You're giving yourself a performance review（績效評估）,and it has been an absolutely amazing year for you professionally.Write next year's review:What 3-5 things would make it a great year for you professionally.So you can write next year's performance review now.And you can do this for your personal life,too.I'm sure many of you,like me,come December,get cards that contain these folded up sheets of colored paper,on which written what is known as the family holiday letter.Bit of a wretched genre of literature,really,going on about how amazing everyone in the household is,or even more scintillating,how busy everyone in the household is.But these letters serve a purpose,which is that they tell your friends and family what you did in your personal life that mattered to you over the year.So this year's kind of done,but I want you to pretend it's the end of next year,and it has been an absolutely amazing year for you and the people you care about.Write the family hollday letter:What three to five things did you do that made it so amazing?So you can write next year's family holiday letter now.Don't send it.Please,don't send it.But you can write it.And now,between the performance review and the family holiday letter,we have a list of six to ten goals we can work on in the next year.And now we need to break these down into doable steps.So maybe you want to write a family history.First,you can read some other family histories,get a sense for the style.Then maybe think about the questions you want to ask your relatives,set up appointments to interview them.Or maybe you want to run a 5K.So you need to find a race and sign up,figure out a training plan,and dig those shoes out of the back of the closet.And then...this is key...we treat our priorities as the equivalent of that broken water heater,by putting them into our schedules first.We do this by thinking through our weeks before we are in them,I find a really good time to do this is Friday afternoons.Friday afternoon is what an economist might call a “low opportunity cost” time.Most of us are not sitting there on Friday afternoons saying,“I am excited to make progress toward my personal and professional priorities right now.”But we are willing to think about what those should be.So take a little bit of time Friday afternoon,make yourself a three-category priority list:career,relationships,self.Making a three-category list reminds us that there should be something in all three categories.Career,we think about;relationships,self...not so much.But anyway,just a short list,two to three items in each.Then look out over the whole of the next week,and see where you can plan them in.Where you plan them in is up to you.I know this is going to be more complicated for some people than others.I mean,some people's lives are just harder than others.It is not going to be easy to find time to take that poetry class if you are caring for multiple children on your own.I get that.And I don't want to minimize anyone's struggle.But I do think that the numbers I am about to tell you are empowering.There are 168 hours in a week.Twenty-four times seven is 168 hours.That is a lot of time.If you are working a full-time job,so 40 hours a week,sleeping eight hours a night,so 56 hours a week...that leaves 72 hours for other things.That is a lot of time.You say you're working 50 hours a week,maybe a main job and a side hustle.Well,that leaves 62 hours for other things.You say you're working 60 hours.Well,that leaves 52 hours for other things.You say you're working more than 60 hours.Well,are you sure?There was once a study comparing people's estimated work weeks with time diaries.They found that people claiming 75-plus-hour work weeks were off by about 25 hours.You can guess in which direction,right?Anyway,in 168 hours a week,I think we can find time for what matters to you.If you want to spend more time with your kids,you want to study more for a test you're taking,you want to exercise for three hours and volunteer for two,you can.And that's even if you're working way more than full-time hours.So we have plenty of time,which is great,because guess what? We don't even need that much time to do amazing things.But when most of us have bits of time,what do we do?Pull out the phone,right?Start deleting emails.Otherwise,we're puttering around the house or watching TV.But small moments can have great power.You can use your bits of time for bits of joy.Maybe it's choosing to read something wonderful on the bus on the way to work.I know when I had a job that required two bus rides and a subway ride every morning,I used to go to the library on weekends to get stuff to read.It made the whole experience almost,almost, enjoyable.Breaks at work can be used for meditating or praying.If family dinner is out because of your crazy work schedule,maybe family breakfast could be a good substitute.It's about looking at the whole of one's time and seeing where the good stuff can go.I truly believe this,there is time.Even if we are busy,we have time for what matters.And when we focus on what matters,we can build the lives we want in the time we've got.

第四篇：你還是原來的你么？讀不懂自己了

我們上班是為了過上更好的生活，去看更美的風景，和心愛的人不為吃穿發愁，有消費欲時犒賞下自己，吃美味的食物穿漂亮的衣服。可奇怪的是，我們每天都把時間用在吃快餐，擠地鐵，對著屏幕流眼淚，困倦地的瞌睡，粗糙的穿衣，重復的程序里，甚至都沒時間和心愛的人躺在床上看一部完整的電影，拍一張合照。

沒錢的時候，我們說，等有錢了我們就上路。有錢了我們又說，等有時間了就上路。有錢又有時間了，我們又說，放不下現在的工作，家人，怕失業，怕疏遠，怕返歸時的艱難。沒錢沒時間了，我們又抱怨。周而復始，變成了一個讀不懂自己的人。

孩子和大人的區別就是，孩子只對別人撒謊，大人除了對別人撒謊，還特愛對自己撒謊。

我們說，我們賺上錢了，就能帶父母去旅游，和愛人環游中國，給孩子幸福的明天。可奇怪的是，我們幾年只能見父母一次，接父母電話語氣也特別的不耐煩和焦躁，連給愛人做頓飯，陪她一起吃完的時間都沒有，孩子被我們反鎖在家里，玩著PSP，苦悶地看著窗外，我們明明是為了我們想要的，才那么努力的啊！

我們說，我們賺上錢了，就能談一場安心的戀愛，不求花前月下，但求日夜廝守。可每天下班回到家疲倦地倒在床上，揉著酸痛的肌肉，誰還有心思去甜言密語促膝交談，他玩游戲你洗澡，他看電視你睡覺，他吃快餐你煮面條。我們就像磁帶的AB面，除了夜晚還背貼背睡覺，毫無交集。

我們說，我們賺上錢了，就能把夢想一一實現，可習慣了對客戶假笑，對老板彎腰，寫客戶需要的文案，拍客戶喜好的商業照片，我們的速寫本落了灰，喜歡的書買了幾個月都來不及翻看。我們買書只是為了證明自己還有閱讀欲，總想著會有一天，會有個把空閑，擰亮臺燈，沏杯清茶，曬曬陽光，坐在樹下，為書頁上的某句話潸然淚下。

我們聽小眾音樂，只是為了證明自己和別人不太一樣，我們譏諷愛情買賣，我們向往春末的南方城市，我們迷戀被禁忌的游戲，我們沉默如迷，遮掩自己的心事，我們相忘于江湖，幻覺支撐我們活下去，我們都想念有個他，你離開了南京，從此沒有人和我說話。

在地鐵里被左推右搡，鏡子對面那個緊鎖眉頭，面如土灰，儀容邋遢，不茍言笑的青年人還是自己嗎？那個發誓要闖社會，追夢想，不混出人樣決不回家的閃閃發光青春張揚的你，還是你嗎？

在交織的車流里狂奔，等待著紅燈綠燈變換，上班下班，排隊打卡，往胃里塞上地溝油和大蔥煎餅，生病時咬牙忍著，喝濃苦的中藥，孤獨而焦渴地打開一個又一個網頁，記錄一個又一個信息，下次誰會想得到它呢？

在相親網上實名認證，在一個又一個感情的流水線上被打包，貼標簽，分門別類，和陌生人吃飯，接受你可有車有房有孩有業有膜的質問，理想和人民幣畫等號，婚姻和平米數掛鉤，就像畫皮里的女鬼，一邊警惕一邊渴求，語氣幽幽，面露哀容。

“對面的這位小姐，你是不是把什么搞錯了呢？”

第五篇：TED演講：別把你的目標告訴別人

Keep your goals to yourself 不要把你的目標告訴別人

From Derek Sivers 正文：

Derek Sivers: Keep your goals to yourself 英語演講稿帶中文翻譯：

Everyone, please think of your biggest personal goal.For real--you can take a second.You've got to feel this to learn it.Take a few seconds and think of your personal biggest goal, okay? Imagine deciding right now that you're going to do it.Imagine telling someone that you meet today what you're going to do.Imagine their congratulations and their high image of you.Doesn't it feel good to say it out loud? Don't you feel one step closer already, like it's already becoming part of your identity? 請大家想想 你們最大的人生目標。實際的人生目標。你得想一會兒。你有感覺知道你的目標。花幾秒鐘想想人生最大的目標，好么？ 想象一下，立馬做出決定 你將要做的事情。想象一下，告訴你今天遇到的人你將要做什么 想象他們的祝賀 和你在他們眼中的英偉形象。大聲說出來是不是十分爽？ 你是不是覺得更進一步了 貌似這已經成為你自己的一部分？ Well, bad news: you should have kept your mouth shut, because that good feeling now will make you less likely to do it.Repeated psychology tests have proven that telling someone your goal makes it less likely to happen.Any time you have a goal, there are some steps that need to be done, some work that needs to be done in order to achieve it.Ideally, you would not be satisfied until you had actually done the work.But when you tell someone your goal and they acknowledge it, psychologists have found that it's called a “social reality.” The mind is kind of tricked into feeling that it's already done.And then, because you felt that satisfaction, you're less motivated to do the actual hard work necessary.So this goes against the conventional wisdom that we should tell our friends our goals, right--so they hold us to it.嗯，壞消息：你最好閉嘴，因為你的自我感覺良好，在現實中反而使你不太容易實現目標。許多心理測試已證明 告訴別人你的目標 反而使目標不能實現。任何時候在你有個目標時，你得按計劃做些工作 來實現這個目標。理想狀況下，除非你實際地做些工作，你才會滿足，但是當你告訴別人你的目標，大家也承認你的目標，心理學家發現，這被稱為一種社會現實。思維定勢讓你有種感覺到你的目標已經達到。然后，因為你感到滿足感，你不那么積極地做 實際需要的艱苦工作。這觀點和傳統觀點背道而馳，我們應該告訴我們朋友們關于我們的目標嗎，對嗎？ 他們鼓勵我們實現目標，對。

So, let's look at the proof.1926, Kurt Lewin, founder of social psychology, called this “substitution.” 1933, Vera Mahler found, when it was acknowledged by others, it felt real in the mind.1982, Peter Gollwitzer wrote a whole book about this and in 2009, he did some new tests that were published.我們來看看這個證明。1926年，社會心理學的創始人庫爾特·勒溫 稱這個為“替代”。1933年，偉拉馬勒發現 當你的目標被別人承認，在你腦子里就好比這已經實現了。1982年，皮特哥爾維策爾關于此寫了一本書，在2009年，他公布了一些新的實驗證明。

It goes like this: 163 people across four separate tests--everyone wrote down their personal goal.Then half of them announced their commitment to this goal to the room, and half didn't.Then everyone was given 45 minutes of work that would directly lead them towards their goal, but they were told that they could stop at any time.Now, those who kept their mouths shut worked the entire 45 minutes, on average, and when asked afterwards, said that they felt that they had a long way to go still to achieve their goal.But those who had announced it quit after only 33 minutes, on average, and when asked afterwards, said that they felt much closer to achieving their goal.比如這個： 163個人進行4組不同測試--每個人寫下他們各自的目標，然后一半實驗的人在房間里宣布他們的目標承諾，另一半人保守目標。接下來每個人有45分鐘來工作，他們可以努力工作直至實現他們的目標，但他們在任何時候也可以停下來工作。那些不泄漏目標的人平均工作了整整45分鐘，在這之后的訪問，他們感到他們為了實現目標還有很長的一段路要走。但是那些宣布目標的人們平均工作大約33分鐘后就放棄了，當被問及時，他們感到快要接近目標了。

So, if this is true, what can we do? Well, you could resist the temptation to announce your goal.You can delay the gratification that the social acknowledgement brings, and you can understand that your mind mistakes the talking for the doing.But if you do need to talk about something, you can state it in a way that gives you no satisfaction, such as, “I really want to run this marathon, so I need to train five times a week and kick my ass if I don't, okay?” 所以如果這是事實，我們會怎樣做？ 好吧，大家可以抵制住 宣布目標的誘惑。大家可以延遲這種 社交承認帶來的滿足。大家明白腦子會把 說的當成做的來替代。但是如果你的確要談論一些目標，你說到這些目標時 不帶有任何滿足感，例如，“我的確想要跑馬拉松，所以我需要每周訓練5次，如果我做不到，就踢我的屁股吧？”

So audience, next time you're tempted to tell someone your goal, what will you say? Exactly, well done.所以觀眾們，下一次當你試圖告訴別人你的目標時，你會說什么？ 完全正確，做對了。（對你的目標緘默，閉住嘴。保守秘密。）