動力的科學：英語精讀講義

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

無論你是想減掉20磅、在工作上獲得升遷，還是戒菸，

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

堅持自己的目標都不是件容易的事。

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

畢竟，45%的人一個月後就放棄了自己的新年新希望。

So, why is it so difficult to keep motivated?

那麼，為什麼維持動力這麼難呢？

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

科學又能如何幫助我們達成心中所想呢？

In one MIT study,

在麻省理工學院的一項研究中，

students were given two types of tasks.

學生們接到兩種任務。

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

第一項任務要求他們在4分鐘內盡可能多次按下鍵盤上的兩個按鍵，

and those that did it the fastest would receive money.

完成得最快的人可以獲得獎金。

For some, the reward was $300,

有些人的獎金是300美元，

while for others only $30.

另一些人則只有30美元。

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

有趣的是，300美元高額獎金組的表現高出95%，

highlighting how money can be a motivator. 表達脈絡

這凸顯了金錢可以成為一種動力。

But in the second task,

但在第二項任務中，

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

同一批學生被要求解答一道更複雜的數學題，

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

這一次，高額獎金組的解題速度反而比低額獎金組慢了32%。

This is known as the distraction effect. 片語搭配

這就是所謂的「分心效應」。

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

當我們接到一項需要解決問題的任務時，

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

經濟或情緒壓力可能會讓注意力轉向激勵因素本身，

ultimately dividing your attention and reducing performance.

最終分散注意力，降低表現。

When we look inside the brains of individuals,

當我們觀察這些人的大腦內部時，

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

功能性磁振造影掃描顯示，為了樂趣而完成挑戰的人

and people who do it for a reward

和為了獎勵而完成挑戰的人

show similar activity throughout the brain.

在整個大腦中呈現出相似的活動。

But, interestingly,

但有趣的是，

if those offered a reward the first time

如果那些第一次獲得獎勵的人

are asked to participate again for no reward,

被要求再次參加，卻沒有任何獎勵，

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

掃描結果顯示，他們的前紋狀體和前額葉區域活動有所下降，

parts of the brain linked to self-motivation.

而這些腦區與自我激勵有關。

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

看來，獎勵可能會抵消我們天生的玩樂本能。

So, how does this apply to you? 表達脈絡

那麼，這對你有什麼啟示呢？

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

事實證明，玩樂是促成持久行為改變的最強動力。

It makes sense that we stick with enjoyable activities, 講解

我們會持續從事自己喜歡的活動，這很合理，

but considering 67% of gym memberships go unused, 文法

但考慮到67%的健身房會籍都未被使用，

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

看來大多數人為了達成目標，選錯了活動。

You might burn the most calories on a treadmill,

在跑步機上，你或許能消耗最多的熱量，

but not if you stop doing it after 2 weeks.

但如果兩週後就不做了，那也沒用。

Pick something you actually like doing.

選一項你真正喜歡的活動。

Your goal itself also matters.

目標本身也很重要。

A study investigating reasons for exercise

一項探討人們運動原因的研究

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

發現，以減重為目標的人，運動時間少了32%，

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

這是與那些表示想讓自己在日常生活中感覺更好的人相比。

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

雖然保持正向態度總是件好事，

optimism may not always be the best strategy.

但樂觀未必永遠是最佳策略。

In a study of 210 females trying to quit smoking,

在一項針對210名想戒菸的女性進行的研究中，

participants who only imagined major success with few obstacles

那些只想像自己大獲成功、幾乎不會遇到阻礙的參與者

were less likely to reduce cigarette consumption. 片語搭配

反而比較不會減少吸菸量。

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

正向想法常會讓大腦誤以為你已經達成目標，

giving you a sense of reward and reducing motivation.

讓你產生獲得獎勵的感覺，進而降低動力。

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

不過，這並不表示負面想法就是好的。

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

先想像目標成真，再仔細思考

that stand in your way is the best mixed approach. 慣用語

擋在你面前的阻礙，才是最佳的綜合方法。

This is known as mental contrasting. 用詞

這就是所謂的「心理對比」。

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

最後，要盡量避免「管他的效應」。

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

研究人員最初是在給節食者不同份量的奶昔時研究這種行為的，

from small to large,

奶昔從小杯到大杯都有，

and then offered them ice cream afterwards.

接著再提供冰淇淋。

It turns out those who had large milkshakes

結果發現，喝了大杯奶昔的人

also ended up eating more ice cream because 片語動詞

最後也吃了更多冰淇淋，因為他們會想：

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

「管他的，我已經破壞節食計畫了，

I might as well go all out. 講解

乾脆徹底放縱一次吧。」

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

預先想到成功路上難免會遇到一些波折，

whether it be a fitness goal, 文法

無論你的目標是健身、

quitting smoking,

戒菸，

or work aspirations,

還是職場上的抱負，

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

都會讓你離達成目標更近一步。

Want some tips for motivation with short-term goals,

想知道面對短期目標時如何維持動力，

like that assignment that's due tomorrow? 用詞

例如明天就要交的作業？

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

快去看看我們最新的AsapTHOUGHT影片，了解克服懶散感的最佳方法。

Link in the description.

連結在影片說明欄中。

Special Thanks to Audible for supporting this episode

特別感謝Audible對本集節目的支持，

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

以及在audible.com/asap為你提供30天免費試用。

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

本週，我們想推薦Michelle Seger所著的《No Sweat》，

which translates years of research on exercise and motivation 用詞

這本書將多年來有關運動與動力的研究

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

化為簡單的概念，幫助你擺脫運動屢屢失敗的困境。

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

你可以在audible.com/asap獲得30天免費試用，

and choose from a massive selection.

並從豐富多樣的內容中挑選。

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

我們很喜歡Audible，因為它很適合在外出時收聽。

And subscribe for more weekly science videos.

別忘了訂閱，觀看每週更新的更多科學影片。