动力的科学：英语精读讲义

Whether you're trying to lose 20 pounds, get that promotion at work, or quit smoking, 語法

无论你是想减掉20磅、在工作中获得晋升，还是戒烟，

sticking to your goal isn't an easy task. 短語動詞

坚持自己的目标都不是件容易的事。

After all, 45% of people drop their New Year's resolutions after a month. 講解

毕竟，45%的人在一个月后就放弃了自己的新年计划。

So, why is it so difficult to keep motivated?

那么，为什么保持动力这么难呢？

And how can science help us achieve what we're after? 短語動詞

科学又能如何帮助我们达成心中所想呢？

In one MIT study,

在麻省理工学院的一项研究中，

students were given two types of tasks.

学生们接到了两种任务。

In the first, they had to hit two keys on a keyboard as many times as possible in 4 minutes, 語法

第一项任务要求他们在4分钟内尽可能多地敲击键盘上的两个按键，

and those that did it the fastest would receive money.

完成得最快的人可以获得奖金。

For some, the reward was $300,

有些人的奖金是300美元，

while for others only $30.

而另一些人只有30美元。

Interestingly, performance was 95% greater in the high $300 group,

有趣的是，300美元高额奖金组的表现高出95%，

highlighting how money can be a motivator. 表達脈絡

这说明金钱可以成为一种动力。

But in the second task,

但在第二项任务中，

the same students were asked to solve a more complex math problem,

同一批学生被要求解答一道更复杂的数学题，

and this time those offered the high reward performed 32% slower than the small reward group. 語法

这一次，高额奖金组的解题速度反而比低额奖金组慢了32%。

This is known as the distraction effect. 短語搭配

这被称为“分心效应”。

When we're given a task that requires problem-solving,

当我们接到一项需要解决问题的任务时，

economic or emotional pressure can cause the focus to shift to the motivator, 語法

经济或情感压力会让注意力转向激励因素本身，

ultimately dividing your attention and reducing performance.

最终分散注意力，降低表现。

When we look inside the brains of individuals,

当我们观察这些人的大脑内部时，

fMRI scans reveal that people who complete a challenge for fun 短語搭配

功能性磁共振成像扫描显示，为乐趣而完成挑战的人

and people who do it for a reward

和为奖励而完成挑战的人

show similar activity throughout the brain.

在整个大脑中呈现出相似的活动。

But, interestingly,

但有趣的是，

if those offered a reward the first time

如果那些第一次获得奖励的人

are asked to participate again for no reward,

被要求再次参加，却没有任何奖励，

scans show a decrease in activity in the anterior striatum and prefrontal areas,

扫描结果显示，他们的前纹状体和前额叶区域活动有所下降，

parts of the brain linked to self-motivation.

而这些脑区与自我激励有关。

It seems that rewards may cancel out our natural sense of play. 短語動詞

看来，奖励可能会抵消我们天生的玩乐本能。

So, how does this apply to you? 表達脈絡

那么，这对你有什么启示呢？

Well, it turns out that play is the strongest motivator for sustained behavioral changes. 講解

事实证明，玩乐是促成持久行为改变的最强动力。

It makes sense that we stick with enjoyable activities, 講解

我们会坚持做自己喜欢的活动，这很合理，

but considering 67% of gym memberships go unused, 語法

但考虑到67%的健身房会员卡都被闲置，

it seems most of us are picking the wrong activities to achieve our goals.

看来大多数人为了实现目标，选错了活动。

You might burn the most calories on a treadmill,

在跑步机上，你也许能消耗最多的卡路里，

but not if you stop doing it after 2 weeks.

但如果两周后就不练了，那也没用。

Pick something you actually like doing.

选择一项你真正喜欢的活动。

Your goal itself also matters.

目标本身也很重要。

A study investigating reasons for exercise

一项调查人们运动原因的研究

found that those focused on weight loss spent 32% less time exercising 語法

发现，以减重为目标的人，运动时间少了32%，

than those who said they wanted to feel better in day-to-day life.

这是与那些表示想让自己在日常生活中感觉更好的人相比。

And while it's always good to have a positive attitude, 語法

虽然保持积极的态度总是件好事，

optimism may not always be the best strategy.

但乐观未必永远是最佳策略。

In a study of 210 females trying to quit smoking,

在一项针对210名想要戒烟的女性开展的研究中，

participants who only imagined major success with few obstacles

那些只想象自己大获成功、几乎不会遇到障碍的参与者

were less likely to reduce cigarette consumption. 短語搭配

反而不太可能减少吸烟量。

Positive thoughts can often trick your brain into thinking you've already achieved the goal, 短語搭配

积极的想法常会让大脑误以为你已经实现了目标，

giving you a sense of reward and reducing motivation.

从而产生获得奖励的感觉，并削弱动力。

But, this doesn't mean negative thoughts are good. 表達脈絡

不过，这并不意味着消极想法就是好的。

Imagining a goal coming true and then thinking through the obstacles 講解

先想象目标实现，再仔细思考

that stand in your way is the best mixed approach. 習語

挡在你面前的障碍，才是最佳的综合方法。

This is known as mental contrasting. 用詞

这被称为“心理对比”。

Finally, try and avoid the what the hell effect. 講解

最后，要尽量避免“管他的效应”。

This behavior was first addressed when researchers gave dieters varying sizes of milkshakes,

研究人员最初是在给节食者不同分量的奶昔时研究这种行为的，

from small to large,

奶昔从小杯到大杯不等，

and then offered them ice cream afterwards.

之后他们又给参与者提供了冰淇淋。

It turns out those who had large milkshakes

结果发现，喝了大杯奶昔的人

also ended up eating more ice cream because 短語動詞

最后也吃了更多冰淇淋，因为他们会想：

what the hell, I've already ruined my diet, 語氣意圖

“管他的，我已经破坏了节食计划，

I might as well go all out. 講解

干脆彻底放纵一次吧。”

Anticipating that you will have some bumps along the road to success, 習語

提前想到成功路上难免会遇到一些坎坷，

whether it be a fitness goal, 語法

无论你的目标是健身、

quitting smoking,

戒烟，

or work aspirations,

还是事业上的追求，

will bring you closer to making your goals a reality. 短語搭配

都会让你离实现目标更近一步。

Want some tips for motivation with short-term goals,

想知道面对短期目标时如何保持动力，

like that assignment that's due tomorrow? 用詞

比如明天就要交的作业？

Check out our latest AsapTHOUGHT video on the best tips to overcome that lazy feeling.

快去看看我们最新一期的AsapTHOUGHT视频，了解克服懒惰感的最佳方法。

Link in the description.

链接在视频简介中。

Special Thanks to Audible for supporting this episode

特别感谢Audible对本期节目的支持，

and giving you a free 30-day trial at audible.com/asap.

以及在audible.com/asap为你提供30天免费试用。

This week, we wanted to recommend the book No Sweat by Michelle Seger,

本周，我们想推荐Michelle Seger的《No Sweat》一书，

which translates years of research on exercise and motivation 用詞

它将多年来有关运动与动力的研究

into simple ideas that aim to empower you out of exercise failure.

转化为简单的理念，帮助你摆脱运动屡屡失败的困境。

You can get a free 30-day trial at audible.com/asap

你可以在audible.com/asap获得30天免费试用，

and choose from a massive selection.

并从海量内容中挑选。

We love them as they're great when you're on the go. 習語

我们很喜欢Audible，因为它非常适合在外出时收听。

And subscribe for more weekly science videos.

别忘了订阅，观看每周更新的更多科学视频。