培养自律的7个步骤

欢迎收听本期《心态导师》播客。我是主持人罗伯·戴尔。如果你还未订阅，请点击订阅按钮，这样你就不会错过任何一期节目。如果你喜欢这个播客，请现在帮我一个大忙：拿出手机，在你收听此内容的平台（无论是Spotify、苹果播客还是其他平台）给我们评分并留下评论。

Welcome to today's episode of the mindset mentor podcast. I'm your host, Rob Dial. If you have not yet done so, hit that subscribe button so that you never miss another another podcast episode. And if you love this podcast, please do me a big favor right now. Get your phone out and give us a rating and review on whatever platform you're listening to this on, whether it's Spotify, Apple Podcasts, whatever it might be.

我们在这些平台上获得的好评越多，平台就会向更多从未听过的人推荐这个播客，这有助于我们成长。所以，如果你长期收听却从未评分，请花二十秒时间完成这个动作——它的帮助远超你的想象。今天，我们将探讨七个增强自律的方法。

The more positive reviews that we get on those platforms, the more that those platforms show this podcast to people who have never listened to it before, and that allows us to be able to grow. And so if you've been listening to me for a really long time and you've never given us a rating review, please take twenty seconds. Do it. It helps more than you know. Today, we're gonna be talking about seven ways to be more disciplined.

此刻你可能在想：是的，我想更自律，但这个词听起来并不吸引人。自律确实不够酷。但请想象一下，如果更自律，你的生活将拥有什么？设想五年后、十年后，当你决定成为一个更自律的人时，生活会如何改变？让我问你一个问题——

Now you might be sitting there thinking, yeah, I wanna be more disciplined, but that's not really a sexy word. Discipline is not a sexy word. But think about what your life can have if you have more discipline. Think about how your life changes five years from now, ten years from now if you decide that it is very beneficial for you to become a more disciplined person. Actually, let me ask you this question.

如果你今天决定更自律，未来的生活会变得更好还是更糟？答案很简单：会更好。但我们对'自律'有些负面联想，因为提到它时总会联想到惩罚。

Is your life better or worse in the future if you decide to be more disciplined today? Pretty easy, isn't it? It's better. But we kind of have a bad connotation around discipline because when we think, oh, we discipline. Yeah.

比如狗狗做了错事要管教，孩子打了妹妹也要管教——这些场景让自律蒙上了消极色彩。

You know, your your your dog does something it's not supposed to do. You discipline them. Your child does something. There's you know, they hit their sister. They're not they get disciplined.

其实自律的本质是自我约束。我们越能培养韧性和自律，就越能在生活中成就非凡。那么自律究竟是什么？很简单：它意味着无论是否情愿，你都坚持履行承诺的行动。

So we have this bad connotation around discipline when, really, what it comes down to to is we need to have more self discipline. And the more that we can become resilient and have more self discipline, the more that we can actually do more amazing things in our life. And so when you look at it like, what is discipline in the first place? Well, it's pretty easy. It means that you take action because you said you're gonna take action no matter what, even when you don't feel like taking action.

自律就是无视情绪去行动，对抗'我不想做'的阻力并付诸实践。因为轻松的事不需要自律，真正改变人生的，正是那些需要自律去完成的挑战。

It's taking action regardless of how you feel. It's this resistance to I don't want to do this and then leaning into the resistance, doing it regardless of how you feel. Because you're never you never need discipline to do the easy things. You need discipline to do the challenging things that will change your life. Right?

比如，你不需要自律去吃——我绝对不需要自律来吃披萨。我不需要自律去点甜甜圈，但我确实需要自律来不吃它们，我也需要自律去健身房锻炼。哪个对我更好？对吧？这是跟随大脑想做的事与身体想做的事之间的较量。

Like, you don't need discipline to eat I definitely don't need discipline in order to eat a pizza. I don't need discipline to order a doughnut, but I do need discipline I do need discipline to not eat them, and I also need discipline to go and get myself into the gym. Which one's better for me? Right? It's it's following the mind and what the mind wants to do versus what the body wants to do.

因为身体往往有点懒惰。我们想躺着，不想做太多事。我们想吃点东西，不太在乎具体是什么，只要味道好就行。而大脑知道你需要做什么。

Because the body, we tend to be kinda lazy. We wanna lay around, and we wanna not do as many things. We wanna get some food in us. We don't really care what it what it is and, you know, as long as it tastes good. And so the mind knows what you need to do.

只是中间存在某种脱节。所以让我们来看看提升自律的七种方法。第一是关注机会而非义务。要知道，你不会喜欢每件事。比如，我热爱录制这个播客。

There's just some sort of disconnection somewhere. And so let's go through the seven different ways that you can get better with discipline. Number one is to focus on the opportunity and not the obligation. You know, you're not gonna love everything. Like, I I love recording this podcast.

我热爱向世界传播它，热爱它在世界上产生的影响，但我不喜欢策划播客。我不是那种喜欢坐在电脑前做研究、做计划的人。但为了创作这些内容，至少需要一小时来策划，整理播客流程，进行必要的研究。所以我热爱创作播客，坐在这里录制它。

I love sending it out to the world. I love what it does in the world, but I don't like planning the podcast. Like, I'm not really, the type of person who likes to sit down in front of a computer, do research, do planning. But in order to create these, it takes at least an hour to plan, and to put the flow of a podcast together to do the research that I need to. So I love creating the podcast, sitting here, recording it.

我热爱将它发布到全世界，热爱世界对它的反响，热爱人们告诉我它如何改变了他们的生活，但我不喜欢其中的每个环节。对吧？我不喜欢策划部分。

I love putting it out to the world. I love the the reaction the world gets. I love people come out to me and say that it's changed their lives in many ways, but I don't love every single aspect of it. Right? I don't love the planning.

所以摆在我面前的义务是：我必须坐下来策划这个播客，必须做大量研究才能制作出我想发布的内容。这是义务。而机会是它能帮助改变人们的生活。比如，我特别喜欢走在街上时——有次在佛罗伦萨很搞笑，一家皮革店里有人认出了我。

And so the obligation that's in front of me is I do have to sit down and I do have to plan this podcast, and you have to do a of research in order for me to make something that I want to put out to the That's the obligation. The opportunity is it can help change people's lives. And, like, I love when I'm out on the street. Like, I was over it was funny. I was over in, Florence, and, somebody recognized me inside of it.

那对夫妇在皮革店里认出了我，上前和我交谈。大约二十分钟后，我们在佛罗伦萨的老桥上走着，一个女孩过来告诉我这如何改变了她的生活，帮助了她。所以我特别喜欢人们主动来和我交流。所以如果你见到我，别害羞，过来和我聊聊吧。

The guy and his wife recognized me inside of a leather shop, and they came up to me and started talking to me. And then about twenty minutes later, we're walking on Ponte Vecchio in Florence, and this this girl came out to me and said something in in, like, how it's changed her life and how it's helped her. And so, like, I love when people come out to me and actually say something. So if you see me, don't be shy. Come up and say something to me.

我热爱那种时刻，也热爱它为世界带来的改变。伙计们，这就是我——当我专注于那些事情时，完成必要之事会容易得多，而不是盯着那些义务，也就是为了实现目标必须做的琐碎小事。虽然内心抗拒，但我仍会强迫自己完成。所以当你开始思考时，问问自己：你在哪些该行动的地方停滞了？究竟该聚焦什么机遇？采取行动会带来怎样的可能性？

I love when that happens, and I love what that does to the world. That's me folk I if I focus on that, it's a lot easier to do what needs to be done versus focusing on the obligation, which is the little teeny tiny things that I need to do in order to make this thing happen, which, you know, there's resistance towards, but I have to make myself do them anyways. So when you start to think about that, where are you not taking action where you should be? Like, what opportunity should you actually be focusing on? What is the opportunity of you taking the action?

就像去健身房可能是义务，你或许不太情愿，但机遇在于——减重、精力充沛、提升自信、晚年更健康。机遇远大于义务。聚焦机遇层面。义务仍需履行，但请把注意力放在机遇而非眼前琐事上。这是第一要义。

So it's like the obligation might be going into the gym, then you might not be super stoked about it, but the opportunity is, you know, losing weight, having more energy, feeling better about yourself, being healthier later on in life. There's much more opportunity. Focus on the opportunity. You still have to do the obligation, but focus on the opportunity versus what's right in front of you. So that's the first thing.

第二点：完美执行小事。我深信精通细微之事的力量。观察运动员们，他们都在打磨基本功。你几乎看不到球员在篮球赛前练习什么花式动作，对吧？

Second thing, do the small things really well. You know, I'm a really big believer in mastering the small things. When you look at athletes, they master the fundamentals. Very rarely do you see an athlete practicing before, like, say, basketball game. Right?

赛前他们不会尝试从未做过的高难度投篮或动作。他们在练什么？基本功。成功就是日复一日做好那些关键的小事。

Before a basketball game, trying some crazy shots or crazy moves they've never done before. What are they doing? They're practicing the fundamentals. Right? Success is doing the small things that matter day in, day out.

只需每天坚持。成功其实很简单——每天做好小事，最终这些积累会变成巨大胜利，彻底改变你的人生，因为你始终在场，日复一日地完成那些小事。所以思考一下：实现人生目标需要哪些日常小事？如何确保自己每日践行？有哪些必须每日精进的基本功？

Just doing them every single day. Success is really kinda simple. It's doing the small things every single day, and eventually those compound into such big wins that your life is completely different because you showed up and you do the small things every single day. So when you think about that, like, are the small things that are required for you to get what you want in life, and how can you make sure that you do them every single day? What are the small things that you need to master every single day?

做到这些。若能精通小事，大事自然水到渠成。这是第二点。第三点是设计你的环境，让行动更轻松——让你想要的行动更容易实施。要设计环境。明白吗？

Do that, and if you can master the small things, makes it very easy to do the big things. So that's number two. Number three is to design your environment to make taking action easier, The action that you want to easier. Design your environment. Right?

以我为例，我的身体嗜糖如命。只要摄入糖分，比如吃个糖霜甜甜圈，我的大脑和身体就会像瘾君子发作——只想不断摄取，直到自我厌恶。所以我的对策是：不在家里放任何糖果。现在如果你来我家，绝对找不到半点甜食。这就是环境设计。

Like for me, my body loves sugar. If I have sugar in my body, if I have a glazed donut, my brain and body turn into a crackhead. Like, I just want more of it, and I want as much as I can until I hate myself. Right? So it's like, instead of having candy everywhere in my house, I'd have designed my environment where if you walk into my house, there is no candy anywhere in the house.

外面有水果，所以我就可以吃些水果，因为水果比糖果对你有益得多。因此我设计了我的环境。我不买任何糖果，并设计了我的环境来帮助自己在想做的事情上保持自律，如何塑造我的身体，如何创造我的未来，如何让这一切对我来说更容易。对吧？那么，你该如何设计你的环境，让成功变得更简单？

There is fruit out, and so I can have some fruit because fruit is way better for you than candy is. And so I have designed my environment. I don't buy any candy, and I've designed my environment to help being disciplined in what I wanna do and how I wanna create my body and how I wanna create my future, how I can make it easier for me to do so. Right? So how can you design your environment to make success easier?

比如，我发现关于有意志力的人的一件事——其实在我的书中有部分内容谈到了自律、坚持和意志力。我所说的有意志力的人并不是天生就有意志力的人。那些有意志力的人是通过设计他们的环境让意志力变得更容易的人。所以对我来说，如果我想保持好身材，不想摄入糖分，因为我知道糖分对你非常有害，它也是癌症的主要原因之一，如果我不想那样，我就会通过不在身边放糖果来让我的意志力更容易发挥作用。那么，你该如何运用这一点呢？

Like, one of the things I found about people with willpower there's actually a part of my book where I talk about discipline, I talk about consistency, and I talk about willpower. And what I say is that people who have willpower are not the people who are born with willpower. The people who have willpower are the ones who have designed their environment to make willpower easier. So it's like for me, if I wanna stay in good shape and I don't wanna have sugar because I know that sugar is really bad for you, it's also, you know, one of the main causes to cancer, if I don't want that, then I'm just gonna make it I'm gonna make I'm gonna make my willpower easier by not even having candy around. So how can you use this?

你知道，你在沙发上浪费了太多时间吗？把你所有的沙发垫都扔进衣柜，直到你能控制自己不躺在沙发上。没有人会坐在没有垫子的沙发上。那样很不舒服。

You know, where do you waste too much time on the couch? Take all your couch cushions and throw them inside the closet until you're able to get on the couch. Nobody's gonna sit. You're not going to lay on a couch without couch cushions. It's uncomfortable.

你在社交媒体上浪费了太多时间吗？把你的手机放在另一个房间，不允许自己使用一小时，直到你完成了工作中的x、y、z任务。想早起去跑步吗？把你的跑鞋、跑步袜、跑步内裤、跑步裤，所有你需要的东西都放在洗手池旁边，这样当你刷完牙后，可以立即穿上衣服。见鬼，如果你想让它更容易，就直接穿着它们睡觉，我们马上回来。现在回到节目。

Do you waste too much time on social media? Put your phone in another room and don't allow yourself to use it for an hour until you're done with, you know, x, y, z at work. Wanna wake up and go for a run? Put your running shoes, your your running socks, your running underwear, your running pants, all of the stuff that you need to right next to the sink so when you get done brushing your teeth, can immediately put your clothes Hell, if you wanna make it even easier, just wear it wear it to bed, and we will be right back. And now back to the show.

穿着你的短裤、内裤、T恤睡觉，这样你只需要穿上袜子和鞋子，就可以立即去跑步。对吧？设计你的环境来支持你采取行动，创造你想要的生活。那么，你需要在你的环境中做什么？你需要改变什么来让采取行动对你来说更容易？

Wear your your shorts, your underwear, your T shirt to bed so that all you have to do is put your socks and shoes on, and just immediately go for a run. Right? Design your environment to support you taking the action that you need to to create the life that you want to. And so what do you need to do in your environment? What do you need to change in your environment to make taking action easier on yourself?

明白了吗？这是第三点。第四点，动起来。你听这个播客有一段时间了。我从来不会觉得想锻炼。

K? That's number three. Number four, move your body. You been listening this podcast for a while. I must never feel like working out.

我不是最喜欢锻炼的人。通常在做的时候我也不喜欢，但我喜欢它带给我的效果。我喜欢锻炼后的感觉。我喜欢那种完成了某件事的感觉，也喜欢锻炼后我的身体看起来的样子。但锻炼后，我通常能让自己再多坚持一会儿。

I'm I'm not the biggest fan of it. I usually am not a fan while I'm doing it, but I like what it does for me. And I like the way I feel after. I like that I feel like I've accomplished something, and I like that what my body looks like from doing it as well. But after working out, I can usually make myself go a little bit more.

你知道吗？一开始我其实并不想做，但当我开始活动身体后，反而想做更多次数的动作。我想做更多组，也确实做了更多组，完成后感觉棒极了。这是怎么回事？我强迫身体行动起来，在这种行动中，体内和大脑的化学物质发生变化，给了我更多继续的动力。行动催生更多行动，而惰性只会滋生更多惰性。

You know? So I don't really feel like it in the beginning, but as I start to move my body, my I actually want to do more reps. I want to do more sets, and I do more sets, and I feel amazing after it. So what happened? I forced my body to create action, and in that action, chemicals change in my body and my brain, which give me more drive to keep going, and action creates more action, inaction creates more inaction.

所以我知道，当我不想做某事时，很多时候只需要让这具肉体动起来。当我让这具血肉之躯运动起来，让心跳加速，做几个俯卧撑，做几个开合跳，并告诉自己无论如何都要完成。通常我的身体就会跟上节奏，说：好吧，可以。

And so I know that if I don't feel like doing something, a lot of times, I just need to physical suit moving. And when I get my physical meat suit moving, I get my heart rate up. I do some push ups, do some jumping jacks, and I just say, I'm going to do this no matter what. Usually, my body starts to catch up and says, okay. Yeah.

我感觉稍微好点了。做完俯卧撑和开合跳后采取行动，比直接从沙发上爬起来行动要容易得多。所以只要让自己从沙发挪到做俯卧撑的位置，就这么一个小小的改变，就会对你有帮助。想到这一点时，你需要改变环境中的什么来让自己更容易行动起来？

I'm feeling a little bit better. It's a lot easier to take action after doing push ups and jumping jacks than is to take action immediately from the couch. And so just get yourself from the couch to push ups. Just that little thing, and it'll help you. So when you think about that, what in your environment do you need to change in order to make taking action easier on yourself?

想想看，有什么五分钟的运动能让你的能量流动起来？百分之百推荐上YouTube。如果你需要帮助，有时候跟着别人做会更容易。如果你觉得'今天没状态'...

You know, what is a five minute movement that you can do in order to get your energy flowing? Go on to YouTube. 100%. Like, if you just want some help, sometimes it's easier just to follow somebody else doing it. If you're like, I'm not feeling it today.

打开YouTube搜索'五分钟高强度自重训练'，跟着做就行。只要五分钟。做完我保证你会感觉好很多，更有动力。明白吗？这就是第四点。

Go into YouTube and put just search five minute intense body weight workout and do it. It only takes five minutes. Do it, and I guarantee you feel much better and much more motivated after that. K? So that's number four.

第五点是倒数然后行动。梅尔·罗宾斯在五秒法则里讲过这个。我小时候就用过这个方法。我以前很害羞，但我知道如果我想在六七年级交到女朋友，就必须学会开口说话。所以当我要在众人面前说话时就会特别害羞。

Number five is to countdown and go. You know, Mel Robbins talks about this in the five second rule for me. I used this when I was a kid. Like, I used to be really shy, and I knew that if I wanted to have a girlfriend when I was in, like, sixth, seventh grade, knew that if I wanted to have a girlfriend, I would have to learn how to speak. And so I would get really shy when I was about to speak in front of people.

于是我强迫自己预先想好第一句话要说什么——这真的是我初中时的做法。然后倒数三、二、一，说出第一个词。因为只要说出第一个词，你就必须继续下去。所以你能试试倒数法吗？

And so I actually forced myself to know what my first sentence would be. This is literally what I did in middle school. And I would go three, two, one, and I would say the first word. Because after you say the first word, you gotta commit. And so can you just count down?

你能做到吗？就是，依然能做到。如果我必须和员工或某人进行一场艰难的对话，我也会做完全相同的事，强迫自己倒数三、二、一，说出第一个字。懂吗？这在我们小时候就被深深植入，很多父母都会倒数。

Can you do it? Like, still do it. I've if I have to have a tough conversation with an employee or with somebody, I'll do the exact same thing, and I'll force myself three, two, one, get out the first word. You know? And it's ingrained in us, a lot of us as kids, parents counting down.

对吧？我们开始习惯这种模式——‘你最好别那么做’，‘三、二、一，立刻过来’，而孩子们其实不知道数到零会发生什么，因为我们总是想‘糟了，妈妈数到零世界就要毁灭了’，对吧？

Right? And it's we start to get used to, oh, you better not do that. You better come over here in three, two, one, and you're like, no child knows what happens at zero because we're always like, oh, shit. Mom's gonna get to zero, and, the world's gonna end. Right?

所以这种从孩童时期就被编程进我们大脑的方式，也不允许你坐着空想，因为我们思考太多。直接倒数然后行动就行。举个例子，假设我瘫在沙发上，今天懒成废柴，心想‘天啊，我得干点正事，得去户外搭个家具’——

And so you we're used to this from children kind of programmed into us, but it also doesn't really allow you to kind of sit around and think because we do so much thinking. It's just countdown and go. And so an example of how you can use countdown and go, let's say that I am on the couch, and I'm just being a lazy POS today. And I'm like, man, I gotta do something. I've gotta go out and do, you know, I've gotta build a piece of furniture for outside.

周末却一直刷手机，明明该去干活。这时运用第五步和第四步，让我把这两招结合起来。好。

And it's the weekend, and I'm just sitting around on my phone, but I was like, man, I was supposed to go out and actually build this thing. I'm sitting around on my phone. I'm doing nothing. And I know by using this step number five and also step number four, let me put those two together. Okay.

我要起身做俯卧撑，跳几下，做100个开合跳。靠，其实根本不想做100个开合跳——

I'm going to get up, and I'm gonna do some push ups. I'm gonna do some jumping. I'm gonna do a 100 jumping jacks. K? Man, I don't really wanna do a 100 jumping jacks.

三、二、一。立刻起身。先做完100个开合跳再看感觉。你该如何把‘倒数即行动’融入生活，确保自己开始更多行动？

Three, two, one. Get up. Move. Just do a 100 jumping jacks and then see how it feels after. So how can you incorporate the countdown then action into your life to make sure that you start taking more action?

这就是第五步。第六步是问自己：怎样能让这事更简单？因为生活、成功、幸福、快乐、满足，这些本就不难，是我们自己把它搞复杂了，对吧？

So that's number five. Number six is to ask yourself, how can I make this easier? Because life, success, happiness, joy, fulfillment, all of those things are not really difficult. We make it difficult on ourselves. Right?

我们总是把事情搞得很困难。不知为何，我们总认为要得到生活中想要的东西就必须经历挣扎。我们必须挣扎着走向成功，挣扎着追求幸福，挣扎着寻找快乐，诸如此类。但谁说必须挣扎？是谁告诉你挣扎就是你想要生活的先决条件？

We we try to make it really difficult. For some reason, we think that in order to get what we want in life, we have to struggle. We have to struggle our way to success, struggle our way to happiness, struggle our way to joy, all of that. Who said that you have to struggle? Like, who told you that struggling was just a prerequisite for the life that you want?

于是你开始自问：怎样才能让这件事变得简单些？过去我做一对一客户辅导时，常在每节课程结束时安排下周目标和任务清单。我们会逐一核对：这是任务一，这是任务二。然后在挂电话前，我会让他们看着任务清单问自己：怎样才能让这些事对你更轻松？

And so you start to ask yourself, how can you make this easier? And I used to use this all the time when I did one on one coaching with clients is I would at the end of our our sessions, we would always have their goals for the next week and their assignments. And we'd always have their assignments, and we'd go through, okay, this is assignment number one. Number two. And then I would ask them before we get off the call, looking at your assignments, how can you make these easier on yourself?

'哦，我可以简化它，因为我知道自己通常在这里失败，所以我要避免重蹈覆辙。'你会惊讶地发现，仅仅问自己'如何让这件事更轻松'这个简单问题，就能开始移除那些你惯常设置的成功路障，让你想要达成的任何目标都变得容易得多。所以只需问自己：我怎样才能让这件事更轻松？

Oh, I can make it easier because I know I normally fail this way, so I'm gonna make sure I don't allow myself to do this thing. You'd be really surprised by just asking yourself the simple question, how can I make this easier on myself? Will allow you to start to remove roadblocks that you normally put in front of yourself that make the path to success or achievement of whatever it is you're trying to create much, much easier. And so you just ask yourself a simple question. How can I make this easier on myself?

第七点：找个问责伙伴。你们听我说过很多次，但我真心相信问责伙伴的力量。当我们不再单打独斗时——就像我创业多年，有很长时间都是独自奋斗，那真的很累——如果有人能督促你进步，你们多久沟通一次？

K? And then number seven, get an accountability partner. You've heard me say this before, but I really, really truly believe in accountability partners. I really believe that when we stop doing things by ourselves only, like, you know, I've been an entrepreneur for a really long time now, and there's many years where I've done it all by myself all alone, and that can be really tiring. And, you know, you can if you could find an accountability partner, someone that can drive you to help you be better, how often can you talk to them?

你们多久能建立起互帮互助的关系？你在哪些该行动的地方停滞了？哪些机会应该专注？他们能帮你什么？每天需要做哪些小事？当你开始厘清这些时，就会思考：我该如何借助问责伙伴来实现这些？

How often can you start to see how you can help them and they can help you? Where are you not taking action where you should be? You know, what opportunities should you be focusing on they can help you with? What are the small things that you need to do every single day? And you start to actually figure these things out and you say, how can I bring an accountability partner to help me with all of this?

我常说：多年来我以为问责伙伴就是和你同步行动的人。他们会和你一样兴奋，比如'你想减肥？我们一起去健身房'，

And I've said this many times. Like, for years, I thought an accountability partner was somebody who would do it with you. They would be as excited as you. They would be able to, you know, oh, you wanna lose some weight? We'll go to the gym together.

'你想做这个？好，我们一起来。'或者'你想每天打100个电话？巧了，我也是。'

Oh, you wanna do this? Okay. We'll do this together. Oh, you wanna make a 100 phone calls a day? Oh, me too.

我们可以一起完成这件事。比如，如果你能找到那个人就太好了。真的，能找到那个人会很棒，但有时候你就是遇不到这样的人。于是你会想，好吧，我完蛋了。我身边没有像我这么有干劲的人。

I'll we can do this together. Like, it's great if you could find that person. Like, that'd be really good if you could find that person, but sometimes you don't have that person. And so you think to yourself, well, I'm screwed. I don't have anybody that's as motivated as me.

我找不到和我一样有驱动力的人。你知道吗，我经常收到邮件或Instagram私信，人们会说：'罗伯，我住在威斯康星州一个偏远的地方，在家人朋友眼里我是个怪人，因为我有上进心。我想要更好的生活，但周围没人像我这么积极。我该怎么办？怎么找个互相监督的伙伴？'

I don't have anybody that's as driven as me. You know, a lot of times I'll get emails from people or messages on Instagram, and they're like, Rob, I live in a remote place that's in the middle of Wisconsin, and I'm this weird person in my family's eyes, my friends' eyes where I'm motivated. I want something better, and nobody's as motivated as me. What do I do? How do I find an accountability partner?

我会告诉他们：'对方不需要和你一样有干劲，只需要够烦人就行。如果你能找到最烦人的朋友，对他说：听着，我需要完成XYZ目标。'

I'm like, they don't have to be as motivated as you. They just have to be annoying. If you could find your most annoying friend and say, hey. Listen. I need to do x y z.

'如果我没完成XYZ目标，就给你100美元。'那个烦人的朋友会天天缠着你确认进度，而你不想给他那100美元——但他会非常想要这笔钱。这就形成了良性互动。比如说你想每周健身四次，每次没从健身房发自拍给他，就得付100美元。

If I don't do x y z, I'm going to give you a $100. That annoying friend is gonna annoy you to figure out if you did x, y, z, and you're not gonna wanna give them the $100, but they're really gonna want that $100. That creates a really good dynamic. So for instance, if you're like, I wanna work out four times a week. Every time that I don't send you a selfie from the gym, I have to pay you a $100.

那个朋友就算这辈子从没健过身，但只要够烦人，就会几乎每天监督你——这正是你需要的。你需要多一双眼睛盯着，这样你就没法躲懒。对吧？因为我们常这样：定下目标后，

That friend, even if they've never worked out a day in their life, but they're just really annoying, is going to be checking on you almost every single day, which is what you need. You need just a little bit of extra eyes to motivate you so you can't just kinda hide. Right? Because that's what we do sometimes. We set a goal.

不去执行而是逃避。只要让别人知道你的目标——哪怕他们不理解——光是公开目标这件事，就能给你额外的驱动力。

We don't do what we wanna do. We hide. Nobody ever knows. Just by letting other people know, even if they're not you could tell everyone that you know your goals. It just drives you a little bit better.

这种驱动力能让你变得更好一点，不仅为自己全力以赴，也能更好地回馈他人。所以我建议：找个互相监督的伙伴。能陪你一起行动当然好，但如果他只是烦人精——有时候反而更有效。

Drives you a little bit drives you to be little bit better, little bit to to be a little bit better, but also show up more for yourself and show up everybody out for everybody else as well. And so that's what I would recommend. Get an accountability partner in some sort of way. If they do it with you, awesome. If they don't do anything with you, but they're just annoying, even better sometimes.

那么开始思考这些问题吧。比如，在哪些本该行动的地方你却没有行动？你应该关注哪些机会？每天需要掌握哪些小事？你需要创造怎样的环境来让行动变得更简单？

And so start to think about that. Like, where are you not taking action where you should be? What opportunities should you be focusing on? What are the small things that you need to master every day? What environment do you need to create in order to make taking action easier?

有什么五分钟的运动能让你的能量流动起来？你如何融入倒计时行动法？怎样才能让所有这些事对你来说更容易？然后你如何找到问责伙伴，以及你们多久沟通一次？回答这些问题，自律就会变得容易得多。

What's a five minute movement that you can get your energy flowing? How can you incorporate the countdown action? How can I make all of this stuff easier on yourself? And then how can you find accountability partner and how often will you talk? Answer those questions, and it will make discipline much, much easier.

以上就是今天这期节目的全部内容。如果你喜欢这期节目，请帮我个忙。把它分享到你的Instagram快拍上，让更多人发现它。世界上还有数百万人从未听说过这个播客。如果它对你有启发，我相信你也有朋友会从中受益。

So that's all I got for you for today's episode. If you love this episode, please do me a favor. Go ahead and share this on your Instagram stories so that more people can find this. There's millions of people in this world who have never heard of this podcast before. And if this impacts you, I'm sure you have a friend that it would impact as well.

所以如果你愿意为我们传递这份善意，请帮我个忙。分享它让更多人看到，并@我Rob Dial junior（r o b d I a l j r）。最后，我会用每期节目同样的方式告别：请将「让某个人今天过得更好」作为你的使命。感谢你们，祝大家拥有精彩的一天。

So if you would pay it forward for us, please do me a favor. Just share it so that more people can find it and tag me in at Rob Dial junior, r o b d I a l j r. And with that, I'm gonna leave you that same way I leave you every single episode. Make it your mission to make somebody else's day better. I appreciate you, and I hope that you have an amazing day.