ted演讲：你想过如何改掉自己的坏毛病么

第一篇：ted演讲：你想过如何改掉自己的坏毛病么

TED演讲：你想过如何改掉自己的坏毛病么？

美国麻省大学医学院副教授Judson Brewer介绍了一种改掉坏习惯的简单方法。推荐给一直苦恼于如何改变的小伙伴们。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：你留意过你自己的父母么？

您留意过自己的父母吗？

如果您在一个平凡的家庭长大，如果您的父母还健在，不管您有没有和他们同住—— 如果有一天，您发现妈妈的厨房不再像以前那么干净；

如果有一天，您发现家中的碗筷好象没洗干净； 如果有一天，您发现母亲的锅具不再雪亮； 如果有一天，您发现父亲的花草树木已渐渐荒废； 如果有一天，您发现家中的地板衣柜经常沾满灰尘； 如果有一天，您发现母亲煮的菜太咸太难吃；

如果有一天，您发现父母的一些习惯不再是习惯时，就像他们不再想要天天洗澡时； 如果有一天，您发现父母不再爱吃青脆的蔬果； 如果有一天，您发现父母爱吃煮得烂烂的菜； 如果有一天，您发现父母喜欢吃稀饭；

如果有一天，您发现他们过马路行动反应都慢了； 如果有一天，您发觉父母不爱出门了……

如果有一天，您发现在吃饭时, 他们时常咳个不停，千万别误以为他们感冒或着凉，因为那是吞咽神经老化了……

如果真的有这么一天，您要警觉：父母真的已经老了，身体已经退化到需要人照顾了。如果您不能照顾，请您找人替您去照顾，并请您千万要常常探望，不要让他们觉得，被遗弃了；

当父母不能照顾自己的时候，为人子女要警觉，他们可能会大小便失禁、可能会很多事都做不好；

如果房间有异味，可能他们自己也闻不到，请不要嫌脏，为人子女的只能帮他们清理，并请维持他们的“自尊心”；

当我们在享受食物的时候，请替他们准备一份大小适当、容易嚼的一小碗吧； 因为他们并不是不爱吃，而是因为牙齿咬不动了； 我们出生的那一天，父亲在产房外焦急的度步、期盼着，母亲穷尽全力生下了我们，然而带给母亲的，却是撕心裂肺的剧痛与满床斑斑的血迹。经过了剧烈的痛苦后，母亲苏醒过来，开口的第一句话，却是问：孩子好吗？ 听到你那强有力的哭声时，母亲那苍白又虚弱的脸庞上，却呈现出最美的笑容。你知道吗？母亲用她的血液化成乳汁，养育我们长大—那是1000多斤的乳汁啊； 日复一日，年复一年，在父母亲那永无休止的呵护下，我们走到了今天。父母亲对我们的恩德，哪里说得尽呢？

如果有一天，他们真的动不了了，角色互换不也是应该的吗？ 父母用双脚踏出了我们的前程，却送走了自己的青春……

为人子女者要切记，看父母就是看自己的未来，孝顺要及时，不要等到最疼你的人离开这个人世间的时候，我们才后悔没有尽孝道啊！

树欲静而风不止，子欲养而亲不待！您留意过自己的父母吗？

第三篇：TED演讲--如何掌控你的自由时间

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（绩效评估）,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：你还是原来的你么？读不懂自己了

我们上班是为了过上更好的生活，去看更美的风景，和心爱的人不为吃穿发愁，有消费欲时犒赏下自己，吃美味的食物穿漂亮的衣服。可奇怪的是，我们每天都把时间用在吃快餐，挤地铁，对着屏幕流眼泪，困倦地的瞌睡，粗糙的穿衣，重复的程序里，甚至都没时间和心爱的人躺在床上看一部完整的电影，拍一张合照。

没钱的时候，我们说，等有钱了我们就上路。有钱了我们又说，等有时间了就上路。有钱又有时间了，我们又说，放不下现在的工作，家人，怕失业，怕疏远，怕返归时的艰难。没钱没时间了，我们又抱怨。周而复始，变成了一个读不懂自己的人。

孩子和大人的区别就是，孩子只对别人撒谎，大人除了对别人撒谎，还特爱对自己撒谎。

我们说，我们赚上钱了，就能带父母去旅游，和爱人环游中国，给孩子幸福的明天。可奇怪的是，我们几年只能见父母一次，接父母电话语气也特别的不耐烦和焦躁，连给爱人做顿饭，陪她一起吃完的时间都没有，孩子被我们反锁在家里，玩着PSP，苦闷地看着窗外，我们明明是为了我们想要的，才那么努力的啊！

我们说，我们赚上钱了，就能谈一场安心的恋爱，不求花前月下，但求日夜厮守。可每天下班回到家疲倦地倒在床上，揉着酸痛的肌肉，谁还有心思去甜言密语促膝交谈，他玩游戏你洗澡，他看电视你睡觉，他吃快餐你煮面条。我们就像磁带的AB面，除了夜晚还背贴背睡觉，毫无交集。

我们说，我们赚上钱了，就能把梦想一一实现，可习惯了对客户假笑，对老板弯腰，写客户需要的文案，拍客户喜好的商业照片，我们的速写本落了灰，喜欢的书买了几个月都来不及翻看。我们买书只是为了证明自己还有阅读欲，总想着会有一天，会有个把空闲，拧亮台灯，沏杯清茶，晒晒阳光，坐在树下，为书页上的某句话潸然泪下。

我们听小众音乐，只是为了证明自己和别人不太一样，我们讥讽爱情买卖，我们向往春末的南方城市，我们迷恋被禁忌的游戏，我们沉默如迷，遮掩自己的心事，我们相忘于江湖，幻觉支撑我们活下去，我们都想念有个他，你离开了南京，从此没有人和我说话。

在地铁里被左推右搡，镜子对面那个紧锁眉头，面如土灰，仪容邋遢，不苟言笑的青年人还是自己吗？那个发誓要闯社会，追梦想，不混出人样决不回家的闪闪发光青春张扬的你，还是你吗？

在交织的车流里狂奔，等待着红灯绿灯变换，上班下班，排队打卡，往胃里塞上地沟油和大葱煎饼，生病时咬牙忍着，喝浓苦的中药，孤独而焦渴地打开一个又一个网页，记录一个又一个信息，下次谁会想得到它呢？

在相亲网上实名认证，在一个又一个感情的流水线上被打包，贴标签，分门别类，和陌生人吃饭，接受你可有车有房有孩有业有膜的质问，理想和人民币画等号，婚姻和平米数挂钩，就像画皮里的女鬼，一边警惕一边渴求，语气幽幽，面露哀容。

“对面的这位小姐，你是不是把什么搞错了呢？”

第五篇：TED演讲：别把你的目标告诉别人

Keep your goals to yourself 不要把你的目标告诉别人

From Derek Sivers 正文：

Derek Sivers: Keep your goals to yourself 英语演讲稿带中文翻译：

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? 请大家想想 你们最大的人生目标。实际的人生目标。你得想一会儿。你有感觉知道你的目标。花几秒钟想想人生最大的目标，好么？ 想象一下，立马做出决定 你将要做的事情。想象一下，告诉你今天遇到的人你将要做什么 想象他们的祝贺 和你在他们眼中的英伟形象。大声说出来是不是十分爽？ 你是不是觉得更进一步了 貌似这已经成为你自己的一部分？ 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，坏消息：你最好闭嘴，因为你的自我感觉良好，在现实中反而使你不太容易实现目标。许多心理测试已证明 告诉别人你的目标 反而使目标不能实现。任何时候在你有个目标时，你得按计划做些工作 来实现这个目标。理想状况下，除非你实际地做些工作，你才会满足，但是当你告诉别人你的目标，大家也承认你的目标，心理学家发现，这被称为一种社会现实。思维定势让你有种感觉到你的目标已经达到。然后，因为你感到满足感，你不那么积极地做 实际需要的艰苦工作。这观点和传统观点背道而驰，我们应该告诉我们朋友们关于我们的目标吗，对吗？ 他们鼓励我们实现目标，对。

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.我们来看看这个证明。1926年，社会心理学的创始人库尔特·勒温 称这个为“替代”。1933年，伟拉马勒发现 当你的目标被别人承认，在你脑子里就好比这已经实现了。1982年，皮特哥尔维策尔关于此写了一本书，在2009年，他公布了一些新的实验证明。

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.比如这个： 163个人进行4组不同测试--每个人写下他们各自的目标，然后一半实验的人在房间里宣布他们的目标承诺，另一半人保守目标。接下来每个人有45分钟来工作，他们可以努力工作直至实现他们的目标，但他们在任何时候也可以停下来工作。那些不泄漏目标的人平均工作了整整45分钟，在这之后的访问，他们感到他们为了实现目标还有很长的一段路要走。但是那些宣布目标的人们平均工作大约33分钟后就放弃了，当被问及时，他们感到快要接近目标了。

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?” 所以如果这是事实，我们会怎样做？ 好吧，大家可以抵制住 宣布目标的诱惑。大家可以延迟这种 社交承认带来的满足。大家明白脑子会把 说的当成做的来替代。但是如果你的确要谈论一些目标，你说到这些目标时 不带有任何满足感，例如，“我的确想要跑马拉松，所以我需要每周训练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.所以观众们，下一次当你试图告诉别人你的目标时，你会说什么？ 完全正确，做对了。（对你的目标缄默，闭住嘴。保守秘密。）