丽莎·迪：是的，患有注意力缺陷多动障碍也可以快乐健康地生活

你知道吗，我们出现执行功能障碍的方式有太多太多了。

I you know, like, there's so many ways in which we come to executive dysfunction.

但我认为，关键是要专注于执行功能障碍本身，而不是去探究你为什么会有这些表现。

But I think, like, the key is to really focus on the executive dysfunction and not why you're experiencing all of that.

对吧？

Right?

所以我在想，我们是不是被误诊了？

And so I'm like, what were we are we misdiagnosed?

我是不是被误诊成了其他什么病，我不知道。

Was I misdiagnosed with other I don't know.

我觉得我们可能永远都在质疑这个问题，但真的，算了。

Like, I think we could probably question that forever, but really like, okay.

有哪些策略对我们有效呢？

What are some of the strategies that are gonna work for us?

有哪些技能可以帮助我们应对正在经历的症状呢？

What are some of the skills that are gonna work in terms of, like, the symptoms we're experiencing?

而我认为，这就是我们前进的方向。

And that's where I think we kind of move forward.

你原本就是一名私人教练，所以你有健康方面的背景，当你确诊后，回想起你客户身上那些长期存在的问题，你突然明白了，哦，原来是这样。

Now you were already a personal trainer, so you had this health background and some of what were some of the chronic issues that you were seeing in your clients that once you were diagnosed, you were like, oh, okay.

现在我明白了，我正在把所有线索串联起来。

Now you're, you know, I'm connecting all the dots here.

当我还是私人教练、经营健身房的时候，我是在现实中与人们打交道的。

Well, when I was a personal trainer and I had the gym, I was working with people in real life.

所以我组织了高强度训练课程。

So I had these boot camp sessions.

那些都是只针对女性的高强度训练班。

It was women's only boot camps.

我总是忙个不停，总是和人在一起，总是工作，总是活动身体。

I was always on the go, always with people, always working, always moving my body.

所以即使那天不是我的锻炼日，我可能仍然要上三到四节课，示范动作，身体也还是会动一动。

So even if it wasn't a workout day for me, I still might have had three or four classes where I would demonstrate the moves and I'd still be moving a bit.

对吧？

Right?

但当我放弃这一切去旅行、全职在线工作时，我就不再接触客户了。

But when I gave that up to go traveling, work online full time, I stopped working with clients.

所以我停止了真正与正在经历困境的人面对面相处，因为现在只剩下电子书和在线指南，我几乎不用和客户交谈了。

So I stopped really being in the room with the person who's going through something because now it was like ebooks and online guides and I didn't really have to talk to clients.

这对我来说是一种巨大的脱节。

So that was a massive disconnect for me.

我不再能与那些正在挣扎的人建立联系了。

I didn't have that connection anymore with people that were struggling through things.

所以当我自己陷入困境时，我开始发胖，不再锻炼，完全变了个人，感觉自己彻底不一样了。

So when it came to me really struggling through this and I was comforting, I was gaining weight and I wasn't working out anymore and I was completely, I just felt like a completely different person.

那时我觉得自己像个骗子。

I felt like a fraud at that point.

我心想：我都已经在健康和健身行业待了将近十年，怎么现在却感觉这样、看起来这样，整个人都垮了，连跑二十秒都会喘不过气？

I felt like, how have I been in the health and fitness industry for nearly ten years and I'm feeling like this and I'm looking like this and I'm a shell of myself and I can't run for twenty seconds without being out of breath.

我怎么会变成这样？

How did I get here?

发生了什么？

What happened?

关键是能够去审视背后的原因，是什么驱使我吃这么多食物？

And it was being able to like not like, look behind that, like what is driving me to eat all this food?

是什么驱使我坐着不动、不去锻炼？

What is driving me to, you know, sit and not work out?

因为背后肯定有某种原因，对吧？

Because there's a driver there as well, right?

一定有什么东西在那儿，有什么在持续影响着我们，让我们停滞不前。

Like there's there's something there, there's something going on that's keeping us in the spot.

它阻止了我们向前迈进。

That's not letting us move forward.

所以，我其实只是在试着独自弄清楚这一切。

So really it was me just kind of trying to figure that out by myself.

我之前从未以ADHD教练的身份接触过客户，或者做过类似的事情。

And I hadn't worked with clients as an ADHD coach or anything like that.

我只是作为一名健康与健身教练，一生中从未接触过任何ADHD患者，直到发现自己也有ADHD，然后不得不像过去帮助其他客户那样，完成自己的转变，再逐步推进并在线分享这段经历。

It was just me as a health and fitness coach, never knowing anyone with ADHD ever in my life, realizing I had ADHD, and then having to have my own transformation the way I used to help other clients with their transformations, and then kind of moving forward with that and sharing that online.

后来有一位编辑给我发邮件，邀请我为患有ADHD的女性写一本书。

And that's where an editor emailed me and asked me to write a book for women with ADHD.

我当时想：‘我可从来没接触过患有ADHD的女性啊。’

Me being like, well, I've never worked with women with ADHD, you know?

所以我不得不经历一遍把我的故事写下来的过程，同时阅读相关研究，尽可能多地学习，把各种线索串联起来，弄清楚如何真正帮助其他患有ADHD的女性。

So I had to then go through that process of putting my story onto paper, but then also reading the research and learning as much as I could and connecting the dots and figuring things out so that could help other women with ADHD.

如今网上关于ADHD的建议多得数不胜数，要分辨该相信谁、该信什么，真的很难。

There is no shortage of ADHD advice online right now, and it can be difficult to know who or what to trust.

这正是我欣赏Inflow的原因之一。

That's one of the reasons I appreciate Inflow.

Inflow是一款专为成年ADHD患者设计的自助应用，尤其适合那些晚诊断或仍在理解ADHD在现实生活中真实表现的女性。

Inflow is a self help app designed specifically for adults with ADHD, especially women who are late diagnosed or still making sense of how ADHD actually shows up in real life.

把它想象成ADHD版的Duolingo。

Think of it like Duolingo for ADHD.

每天你都能收到一些简短的互动课程，大约五分钟就能完成。

Every day you get short, interactive lessons you can complete in about five minutes.

我非常欣赏这款应用所体现的同理心与细致用心。

I really appreciate the compassion and thoughtfulness that goes into this app.

它们提供了学习模块、领域专家的录音，以及一个活跃且支持性的社区。

They have learning modules, recordings from experts in the field, and an active, supportive community.

对我来说，真正让Inflow脱颖而出的是信任。

For me, what really sets Inflow apart is trust.

其内容基于循证心理学，而非那些花哨的技巧或TikTok潮流。

The content is grounded in evidence based psychology, not hacks or TikTok trends.

这款应用由一位专攻ADHD且自身患有ADHD的心理学家创立。

It was founded by a psychologist who specializes in ADHD and has ADHD himself.

该应用已通过正式研究评估，并成为ADA和Attitude等组织的官方合作伙伴。

The app has been evaluated through formal research and is an official partner of organizations like ADA and Attitude.

经过多年筛选各种多动症建议、技巧和方法，终于找到一个能帮助我理解自己大脑的App，它让我明白了一些特质，比如拖延、情绪过载、时间盲区和消极的自我对话，这感觉真好。

After years of sorting through ADHD advice and tips and tricks, it feels good to find an app that helps me understand my brain firsttraits like procrastination, emotional overwhelm, time blindness, and negative self talk.

这样我就能在没有羞耻感的情况下，做出明智的决定，找出真正适合我的应对策略。

So I can make informed decisions about what strategies actually work for me without the shame.

如果你正在寻找一种体贴、易共鸣且基于研究的多动症支持，可以从Inflow免费的多动症特质测试开始，网址是womenandadhd.com/inflow，inflo。

If you're looking for ADHD support that's thoughtful, relatable, and research based, you can start with Inflow's free ADHD Traits Quiz at womenandadhd.com/inflow, inflo.

再次提醒，网址是womenandadhd.com/inflow。

Again, that's womenandadhd.com/inflow.

我曾经也有暴食的经历，当我意识到——你知道的，开始研究这种非黑即白的行为与多动症常见的极端摇摆模式之间的联系，以及剥夺感和由此引发的极端行为如何导致暴食时。

I had a similar experience with binge eating where once I realized, you know, started looking into the connection between that all or nothing behavior and that pendulum of extremities that we tend to have with ADHD and, you know, deprivation and and, you know, the kind of extreme behaviors that lead to binge eating.

我一度觉得，嗯，我从未正式接触过患有ADHD的女性患者。

I did sort of feel like, well, I never officially worked with women who had ADHD.

我也想给所有以前的客户打电话，说：猜猜看？

I also wanted to call all of my old clients and be like, guess what?

我们所有人其实都有ADHD。

We all have ADHD.

因为这太常见了。

Because it was so common.

但我觉得，当你和任何教练在一起时，看到这些发生在自己身上的事情，就能学会识别它们，并用这种新的语言与客户交流，了解他们正在经历什么。

And But I think it is really when you're, you know, with any coach, like, see these things in yourself, and then you are then able to recognize it and kind of speak this new language with your clients in terms of what are they struggling with.

是的。

Yeah.

所以好吧。

So okay.

那是什么促使你开始在网上分享这些内容的呢？

So what led you to start posting about this online?

这并不是计划好的。

It wasn't planned.

完全不是计划好的。

It wasn't planned at all.

我当时其实正在参加一个会议。

It was I was actually at a conference.

你知道演讲者埃德·迈莱特吗？

And do you know the speaker Ed Mylett?

他也是一个作家。

He's also an author.

他是一名演讲者。

He's a speaker.

他是励志演讲者，埃德·迈莱特。

He's a motivational speaker, Ed Mylett.

他正在演讲。

He was speaking.

我只记得他说，你的客户想要感受到某种情绪。

And all I remember is him saying, your your clients want to feel something.

你的客户想要感受到什么？

What what do your clients want to feel?

不知为什么，我脑子里突然想到，因为我刚刚经历了一整段转变，我只希望自己能感到健康和快乐。

And for some reason in my head, because I had just gone through that whole transformation, I had just wanted to feel healthy and happy.

我只是想感觉健康和快乐。

Like, I just wanna feel healthy and happy.

那就是我的目标。

That was my thing.

然后我突然意识到，等等。

And then I realized, wait.

这正是其他患有ADHD的女孩们想要的。

That's what other ADHD girls want.

她们只是想感觉健康和快乐，因为当时在2021到2022年，我在TikTok上看到的主流叙事全是悲观消极的。

They just wanna feel healthy and happy because actually at the time, a lot of the narrative that I was seeing with TikTok back then in 2021, 2022, it was very doom and gloom.

全是自嘲，人们嘲笑自己，完全不是我想成为的样子。

It was very just like self, like just people laughing at themselves and it was just very it just wasn't how I wanted to be.

那感觉几乎毫无希望。

It was like hopeless almost.

我们就只能这样，永远如此了。

Like, this is just the way we are and we're doing forever.

我当时就想，不，我不想认同这种观点。

And I thought, no, I don't want to subscribe to that.

我想健康快乐，患有多动症的女孩也值得健康快乐。

I wanna be healthy and happy and ADHD girls deserve to be healthy and happy too.

于是我将我在TikTok上的名字改成了‘健康快乐的多动症女孩’。

So I changed my name on TikTok to Healthy Happy ADHD Girls.

然后我后来发布的视频——不是紧接着的那一个，而是几个月后，我分享了一个蜕变视频。

And so then the next video that I post or not the next video that I posted, but a few months later, I had been sharing a transformation video.

我以前是这样的。

Was like, I was like this.

现在我是这样的。

Now I'm like this.

如果你有多动症，你也可以健康快乐。

If you have ADHD, you can be healthy and happy too.

我的意思是，还是有希望的。

Like, it's you know, there is hope.

有办法与你的大脑共处。

There is ways of working with your brain.

其中一段视频走红了。

And one of those videos went viral.

然后我心想，等等。

And then I was like, wait.

所有的评论都让我意识到，这是患有ADHD的女性渴望并需要听到的信息。

And all the comments just really showed showed me that this is something that women with ADHD wanted and needed to hear.

于是我继续分享这类内容。

And so I just kept sharing that kind of stuff.

事情就这样发展起来了。

And it it just went from there.

是的。

Yeah.

是的。

Yeah.

嗯，这显然是我们很多人都在挣扎的问题。

Well, it's I mean, it is obviously something that so many of us struggle with.

而且，我喜欢你的方法的一点是，你非常注重自我同情，因为我觉得，看看我自己的经历。

And and, you know, one of the things I love about your approach is that you really focus on self compassion because I think, you know, like, I look at my own history.

我曾经是体重管理计划的教练。

I was a former Weight Watchers leader.

你知道，我14岁就开始节食，一辈子都在反复减肥。

I you know, and I went on my first diet when I was 14 and had, you know, had been yo yo dieting my whole life.

所以我觉得，这可能是ADHD的一个副作用，或者说是与ADHD紧密相关的一种感受——尤其是当你尚未确诊时，总觉得自己哪里出了问题。

And so I feel like one of the things that is really a side effect of ADHD or or, you know, is whatever the word is, like, it's intertwined with somebody with ADHD, especially if you're undiagnosed, is this feeling of like, what is wrong with me?

我得把生活整顿好。

I need to get my shit together.

而我能最快、最直接控制的，就是饮食和我的身体。

And so the one thing I can control quickly and immediately is like food, eating, my body, you know.

所以我们总是在1月1日立下誓言：‘我要做全新的自己。’

And so we go into these like, January 1, new me.

对吧？

Right?

我要彻底改变自己。

I'm gonna transform myself.

所以我的整个生活就是一份极端计算卡路里、节食和感觉良好的清单。

And so it was like, I just had whole like, my whole life was just this list of extreme calorie counting, dieting, and feeling great.

对吧？

Right?

真正投入我的所谓健康，因为我觉得自己当初的方法错了。

Like, really investing in my quote unquote health because I I feel like I went about it the wrong way.

但确实感觉好多了，只是从来都坚持不下去。

But, like, really feeling like, yes, I I do feel better, but never being able to stick with it.

所以你在书里谈到了这一点。

And so you talk about that in your book.

对吧？

Right?

就是那种感觉，我真的坚持不下去，因为到某个时候，实在太难了。

Like that feeling of, like, I just can't stick with it because at some point, it's too much.

对吧？

Right?

所以我们最终会感到不知所措、精疲力尽，然后一切又卷土重来，循环继续。

And so we then we end up getting overwhelmed and burnt out, and then it all comes back and the cycle continues.

对吧？

Right?

所以我觉得，我们很多人都有过这种反复折腾的经历，像钟摆一样，一会儿觉得彻底完了。

And so I think that idea, like, so many of us have had that history of that yo yo, that pendulum of, like, that's it.

这次我一定要改过自新，但最后还是放弃了，因为实在太难了。

This is the time I'm finally gonna get my shit together, and then giving up because it's too much.

对吧？

Right?

而且，你知道，总得有那么一刻，我们的动力不能建立在自我厌恶之上。

And, like, you know, at some point, there has to be motivation that's not based in self loathing.

我认为这对于我们与健康的关系至关重要，但我们必须先达到那个阶段。

And I think that's so key to our relationship with health, but we have to kind of get to that point first.

对吧？

Right?

完全正确。

Absolutely.

这就是为什么自我同情和自我认同是健康快乐的ADHD的核心支柱，否则你不会给自己机会。

And that's why, like, self compassion is and self your identity as well is the core pillars of Healthy Happy ADHD because otherwise you won't give yourself a chance.

否则，你只会不断尝试各种方法，但始终无法成功。

Otherwise, you just wanna keep going through cycles of trying different things and nothing's ever working out.

但正如我之前所说，重要的是背后的原因。

But as I said earlier, it's what's behind that.

是什么在驱动这种行为？

Like, what's driving that?

你如何看待自己至关重要，你对自己的感受也至关重要。

How you see yourself is everything and how you feel about yourself is everything.

如果你一生都在试图修正自己，你就永远不会感到健康和快乐，因为你看待健康、 wellness 和健身的方式，是基于寻找能修复你的东西。

And if you go through your life trying to fix yourself, you're never gonna feel healthy and happy because you're coming at your wellness and health and fitness from a place of trying to find something to fix you.

但现实根本不是这样。

But the reality is, it's not that at all.

而是想要照顾好自己。

It's wanting to take care of yourself.

是足够爱自己，从而好好照顾自己，是尽自己最大的努力。

It's loving yourself enough to look after yourself, and it's doing the best that you can.

尝试某件事六周是完全没问题的。

And it's okay to try something for six weeks.

我经常谈到这一点。

And I talk about this.

比如，你可能想开始练CrossFit，这完全没问题。

It's okay for you know, you might wanna start CrossFit.

你可能会说：我迷上了CrossFit。

You're like, I'm obsessed with CrossFit.

我会彻底坚持下去。

I'm gonna go all the way with it.

六周后，你就觉得无聊了。

And then six weeks later, you're bored.

因为觉得无聊，你再也不去上课了。

And because you're bored, you're not going to classes anymore.

在那一刻，最重要的是你对自己说：你知道吗？

In that moment, what's really important is you just say to yourself, you know what?

我不喜欢这个了。

I don't like it anymore.

我要去打网球。

I'm gonna do tennis.

我要改去打网球，或者开始跑步。

I'm gonna play tennis instead, or I'm gonna start running instead.

别让CrossFit的会员资格继续下去，你还付着钱，却再也不去了，然后你开始自责，消极的自我对话悄悄袭来，你开始想：这有什么意义？

Instead of letting the CrossFit membership continue, you're paying it, and you're not showing up anymore, and then you're feeling bad about it, and then the negative self talk creeps in, and then you think, what's the point?

我永远都会这样。

I'm always gonna be this way.

从那以后，你就不会再给自己机会了。

And you won't give yourself a chance after that.

你会放弃。

You'll stop.

又一年过去了，然后一月再次到来，接下来你又会投入其中六周。

Another year will pass, and then it's January again, and next, you know, you're in it again for six weeks.

我只是觉得这样行不通。

I just that just doesn't work.

所以，要允许自己做真实的自己。

So it's allowing yourself to be the way that you are.

如果你曾经对表演性普拉提特别着迷，就像我去年那样，但两个月后就感到厌倦了，那感到厌倦并转而尝试别的事情也没关系。

And so if you get really obsessed with performer Pilates, which I was for a while last year and I got really bored after two months, it's okay to get bored of it and move on to something else.

只要你以某种方式照顾好自己——无论是跑步、举重、普拉提、攀岩还是散步，不管是什么，这就足够了。

As long as you are taking care of yourself in some way, whether it's running or weightlifting or pilates or rock climbing or walking, whatever it might be, that is good enough.

如果你觉得够好了，那就足够了，就这么简单。

If it's good enough for you, it's good enough full stop.

说得非常好。

Very well said.

我觉得，我们花了很多时间在那种兴趣消退但又想保持一致的中间阶段。

And I feel like, you know, we spend so much time in that in between where we've lost interest, but we wanna stay consistent.

对吧？

Right?

所以问题是，我该如何锻炼这种能力，让那段回避的时期越来越短，比如，我就是不想做这个了。

And so it's like, how do I build that muscle to to to make that time shorter and shorter and shorter where it's like, I'm avoiding this.

我对这个已经没兴趣了。

I'm not interested in this anymore.

好吧。

Okay.

该转向别的了。

It's time to pivot.

对吧？

Right?

而且要允许自己做出调整。

And giving ourselves permission to pivot.

但我同时也觉得，让某些事情成为习惯，成为你离不开的东西，是有好处的。

But I also feel like there is benefit to making things habitual and and, you know, something you can't live without.

对吧？

Right?

而我就卡在这样一个模糊的地带，我真的希望事情能保持一致。

And that's where I feel like I get caught in that muddy place of, like, I really do want things to be consistent.

我真的希望。

I really do.

比如在疫情期间，我和我丈夫因为不再通勤，就开始每天早上散步，带着我们的狗一起走。

And there are things, you know, like, during the pandemic, my husband and I started walking in the morning because he wasn't commuting anymore, and so we would walk our dog in the morning.

那时候，早上一醒来就散步感觉特别好，我觉得一整天的状态都变好了。

And it was this, you know, yes, it felt great to walk first thing in the morning, and I was like, oh, the rest of my day is so much better.

我们为什么不去树林里徒步呢？

Why don't we have this hike in the woods?

而且，我们还聊了聊各自的一天，谁去接孩子，谁做什么，谁负责做饭。

But also, like, we talked about our day, we talked about who was picking up the kids, who was doing what, who was making dinner.

这对我们来说也像是一段处理事务的时间。

Like, it was like a logistical time for us as well.

而且我们感觉彼此更亲近了。

And and we felt so much closer.

所以我想到，这次徒步还有许多其他的层面，让我意识到，当我们不这么做时，我真的会很想念它。

And so I'm like, there's all of these other things that were all of these other layers to this hike that made it like, oh, I really miss when we don't do this.

所以五年后的今天，我们依然在做这件事，因为它已经变成了一种习惯，一种不可或缺的感觉。

And so now five years later, we still do that because it's so it's like it it has become a habitual, like, can't live without this feeling.

对吧？

Right?

这是不可妥协的。

That nonnegotiable.

但里面也有很多其他事情。

But there's a lot of things in there too.

比如，并不是每件事都能有那种感觉。

Like, not everything can feel that way.

如果你真的在这一点上感到困难，我想，这里的持续性很重要。

If you are somebody who really struggles with that, I guess, the consistency here.

我甚至不确定这是否是持续性。

I don't even know if it's consistency.

我觉得关键是弄清楚，对我而言，哪些是不可妥协的事情？

I think it's like figuring out those like what are those non negotiables for me?

你有什么建议吗？

Is there any advice that you have?

我的意思是，这需要时间，但在书的早期，我就谈到过要感受你想要的状态，想象你希望感受到的样子，构建一个关于那种感受的心理画面。

I mean, takes time but very early in the book, I talk about creating like feeling how you want, like seeing how you want to feel and feeling how you want to feel and like creating a mental movie of that.

所以我实际上会引导人们进行这个过程，也许你得听有声书才能听到我一步步引导，但你也可以通过阅读来理解。

So I actually take people through, I suppose you're gonna have to listen to the audio book for that to hear me take you through it, but you can read it as well.

这是关于创造一个你想要置身其中的未来。

And it's about creating a future that you want to be in.

也就是说，清楚地知道自己想要感受什么。

Like, it's having clarity on how you want to feel.

清楚地知道自己想成为怎样的人。

It's having clarity on who you want to be.

而且，这并不是因为现在的你不够好。

And again, this isn't coming from a place of who you are now isn't good enough.

只是在想，如果能更健康、更快乐，会是什么感觉呢？

It's just thinking, I wonder how it would feel to feel healthier and happier.

比如，和伴侣拥有那种深厚的关系，会是什么感觉？

Like, I wonder how it would feel to have that kind of deep relationship with my partner.

享受自己的工作，会是什么感觉？

I wonder how it would feel to enjoy my job.

不管是什么，我都用这种方式，因为当我刚被诊断出患有多动症时，我正处于低谷，不健康、不快乐，沉溺于各种安慰之中，我已经受够了。

Like whatever it might be, That's what I use because when I first got diagnosed with ADHD and I was in a slump, unhealthy, unhappy, comforting, all the things, I was sick and tired of it.

但我已经对这种状态厌倦了很久。

But I was sick and tired of it for a long time.

我不得不坐下来，闭上眼睛，构想一个令我向往的未来和那种我渴望的感觉，然后告诉自己：我再也不会让自己这样下去了。

I had to sit down and close my eyes and create like this compelling future and this feeling that I wanted and then tell myself, I'm never going to feel like this again.

你知道吗？

You know?

然后就从这一点开始。

And then it's starting with that.

我现在能做些什么？

What can I do now?

所以当时，当我研究ADHD时，我意识到运动是ADHD最有效的非药物治疗方法之一。

So for me back then, it was when I researched ADHD, I realized that exercise was the top non pharmaceutical treatment of sorts for ADHD.

这应该是我们所有人都该做的事。

That's something that we should all be doing.

而我当时做得还不够。

So I wasn't doing it enough.

我开始了一百天的跑步计划。

I I started I started doing a hundred days of running.

你在书里会看到，有些日子我只跑了两分钟。

And you'll see in the book, talk about some days of running for two minutes.

我不是每天跑五公里，而是那种对未来的感受推动我去做这件事。

Like, it wasn't I wasn't running a five k every day, but it was the future feeling that drove me to do the thing.

有些日子一整天过去了，直到晚上十一点，我还没完成当天的短跑。

And there were days where the whole day would pass and it came to 11PM at night and I hadn't done my little mini run for the day.

这不再是为了减肥，而是为了维持一百天的连续记录，因为我设想的未来太令人兴奋了，必须实现。

And instead of it being about I need to lose weight, it was more about I need to keep this streak for one hundred days because the future vision that I have is so exciting, it needs to happen.

你明白我的意思吗？

You know what I mean?

所以，这是在调动情绪。

So it's happening to the emotion.

它是利用你的情绪，而不是靠逻辑告诉自己：我应该跑步，我应该减肥，我应该做这做那，因为那些都没用。

It's using your emotion instead of logic, like I should be running, I should be losing weight, I should be whatever, because that doesn't work.

我们会想办法绕开这个问题。

Like, we find ways around that.

我会跑到街上，就只是来回走两分钟，只是为了完成这个任务。

And I'd go out into the street for like, you know, two minutes up and down just just to like tick off that box.

但你很快就会发现，这可能需要一百天，也可能需要两百天，但不久之后，它就会变成一种习惯，成为你的一部分。

But you'll find soon enough, and it might take a hundred days, it might take two hundred days, but soon it will become habitual and more a part of who you are.

但同样，你也要以不同的方式看待日常安排和习惯，因为我觉得，如果你设定每天早上6点去散步，但有一天你睡到了8点，然后你可能会想，唉，快到经期了。

But again, it's also looking at routine and habits differently because I feel like if you set off, like, I will go for a walk every day at 6AM, and then maybe one day you sleep in till 8AM and you're like, you know, it's a week before your period.

所以很自然地，你会更累，需要更多睡眠。

So naturally, like, you're you're more tired, you need more sleep.

你可能会醒来后想，哦，我又搞砸了。

You could wake up and think, oh, well, I've screwed up again.

还去散步有什么意义呢？

What's the point in going for a walk?

我得从头开始了。

I have to start over.

或者你可以直接在早上8点去散步，然后继续前进，你知道的，关键在于及时察觉到自己似乎偏离了轨道，或者没有坚持下去。

Or you could just go for a walk at 8AM and kind of move on, you know, so it's that it's that rate of catching it where you feel like you've slipped up or you haven't stuck with the thing.

我的意思是，是的，好吧。

I mean, like, yeah, okay.

比如注意到它，意识到它，然后，你知道的，不要苛责自己。

Like noticing it, being aware of it, and then, you know, not treating yourself.

我在我的书里说过，自我负责和把自己当混蛋对待是两回事。

I say this in my book, like, there's a difference between holding yourself accountable and treating yourself like an asshole.

关键在于学会如何与自己对话，对自己保持同情、原谅自己，然后继续前进。

Like, it's knowing how to, like, talk to yourself and have compassion for yourself and forgive yourself and then move forward.

你可以在一个月内做到这一点。

And you can do that within a month.

你真的可以非常快地做到这一点。

You can do that really, really quickly.

一开始，你可能会发现要能继续前进需要很长时间。

And at first you might find it takes a long time to be able to move forward.

这可能是因为你不习惯这种与自己协商的方式，但随着时间推移，你会越来越熟练。

It might because you're not used to this way of kind of trying to, you know, almost negotiate with yourself sometimes, But over time, you get faster at it.

然后生活就会发生各种变化，事情出现，日常安排也会改变。

And then life happens, things happen, life changes, routines change.

再次强调，你要在心中保持对未来的期待，明白无论发生什么，这种可能性都存在，而且一定会实现。

Again, it's holding that future in your mind and knowing no matter what that that is possible and that it's going to happen.

而今天这一点小小的失误，并不意味着那个未来就不会到来。

And that little slip up today does not mean that that future is going to happen.

这种想法非常贴切，这种信念能让一切变得容易得多。

That kind of fits and that belief is just so common and makes everything so much easier.

一切。

Everything.

是的。

Yeah.

我也很推崇坚持打卡，但我特别欣赏你允许自己尽可能少地行动。

I I'm a big fan of streaks too, but I love that you gave yourself permission to do as little as possible.

对吧？

Right?

因为我觉得这对有僵化思维和非黑即白思维的人来说很关键，比如认为我必须在早上七点做半小时。

Because I think that's key for us with with rigid thinking and that all or nothing thinking, which is like, I have to do, you know, a half half an hour at 7AM.

否则一整天就毁了。

Otherwise, my whole day is ruined.

对吧？

Right?

那种建立并允许自己做最少事情的感觉，不是允许自己什么都不做。

That that feeling of, like, establishing and giving ourselves permission to do as little as possible, just not giving ourselves permission to do nothing.

对吧？

Right?

因为你知道，任何行动都是进展。

Because, you know, anything is movement.

对吧？

Right?

任何行动都是向前推进，除非你什么也不做。

Anything is forward movement except when you're not doing anything.

所以，就像我去年生日时做的那样，我坚持了一年的瑜伽。

And so, like, having that permission because I just did at my last birthday, I did a a year of yoga.

但我能坚持下来，唯一的方式就是允许自己哪怕只在垫子上待两分钟。

But the only way I could have done and I did it, but the only way I could have done it was to give myself permission to just spend time on the mat even if it was two minutes.

对吧？

Right?

即使只有一分钟，我也在那种坚持中给自己自由，去设定我的最低标准，并接受它——有些日子确实如此。

Even if it was just one it was like I had you know, giving myself the freedom within that streak to establish what was my minimum and be okay with that that there were some days.

但我从不允许自己什么都不做。

But I didn't give myself permission to do nothing.

当我们总是追求极致时，就很容易感到压力过大而放弃。

And that's where I feel like when we're always reaching for the maximum, then we so easily can get overwhelmed and and give up.

但这很难。

So but it's hard.

就像你说的

Like you said

太棒了，你做到了。

Amazing you did that.

有趣的是，当我完成之后，到了我下一个生日，也就是五十岁生日，我就像扔烫手山芋一样把它放下了，我觉得这也很符合多动症的特点。

Well, it's funny because I'm like, I you know, when I finished it, I got to my next birthday, my fiftieth birthday, and I I dropped it like a hot potato, which I think is also like very ADHD.

对吧？

Right?

我当时特别兴奋，因为我做这件事的初衷就是想让它成为我日常生活的一部分，而且会很棒。

I was like so excited because I really the whole reason I did it, I was like, I'm gonna make this this integral part of my day and it's gonna be amazing.

它确实很棒。

And it was amazing.

有很多好处。

Like, there's so many benefits.

非常好。

It's great.

我爱瑜伽。

I love yoga.

我真希望每天早上醒来都能做瑜伽，直到我生命的尽头。

I would love if I could just wake up and do it every morning for the rest of my life.

但这个连续练习的记录确实帮了我，效果很好，不过我也对自己很宽容，因为我觉得我已经完成了。

But, like, this streak helped and it was great, but I also kind of have had grace with myself about the fact that, like, I'm done.

对吧？

Right?

我觉得这正是关于终点线的事情。

And I think that's the thing about finish lines too.

对吧？

Right?

就像马拉松选手一样。

Like marathon runners.

保持这种连续性当然很好，但完成后就结束了。

It's not like having those streaks are great, but then you're done.

就像是，好吧。

And it's like, okay.

我会转向别的事情吗？

Am I gonna move on to something else?

还是不会？

Am I not?

再说，就像保持一种幽默感、轻松的态度，对自己宽容一点，算了。

Like, again, it's like having that sense of humor, that lightness, that grace about like, alright.

你学到什么了吗？

Did you learn anything?

我说，我不知道。

And I'm like, I don't know.

大概吧。

Probably.

但确实，这是一次非常有趣的尝试。

But but, yeah, it was a really fun experiment.

我觉得在许可方面有很多变化。

I feel like there was a lot of, like, shifting in terms of permission.

你知道的？

You know?

如果我每天给自己定下规矩，早上必须花一小时，我可能撑不过三天。

If I had said to myself, every day I have to do an hour every morning, I, you know, I probably wouldn't have made it three days.

是的。

Yeah.

我觉得这很棒。

I I think that's great.

你提到散步时，我特别喜欢的一点是手臂的摆动，那种双侧刺激。

One of the things I love that you talk about with walking is the arm movement, the bilateral stimulation.

所以当你谈到治疗时，你有没有做过眼动脱敏与再处理疗法？

So when you're talking about therapy, was like, did you ever do EMDR?

没有。

No.

但它在我接下来的清单上。

But it's on my next it's on my list.

它排在下一个。

It's next.

马上就要到了。

It's coming up.

嗯，你……

Well, you

如果你发现了这个窍门，可能就不需要了。

might not have to if you've discovered this hack.

是的，我的意思是，我研究过EMDR。

Well, yeah, I mean, I've researched the MDR.

当我写书的时候，我进一步深入研究了相关资料，觉得这太明显了。

And then when I wrote the book, I went deeper into the research and I was like, this is so obvious.

而且我确实，典型的ADHD表现，我报名参加了一个EMDR技术培训课程，以便将来帮助客户。

And I actually, so typical ADHD, I actually signed up for a training course in EMDR techniques so that I can help clients in the future.

但我自己还没亲自尝试过。

But I haven't put myself through it yet.

但确实，这让我深入了解了双侧刺激的世界，以及在日常生活中我们能以哪些方式实现它——如果你在专业治疗师面前进行完整的标准EMDR流程的话。

But it did, yeah, really open up this world of bilateral simulation and what ways can we do it in our everyday life when if you do a proper therapist in front of you to do this, the full proper EMDR routine.

比如走路的情况，你看我现在这样走着，摆动双臂，我觉得自己在平衡大脑。

And so like the walking situation, I just, you see me, I'm up walking like this and I'm swinging my arms and I'm like, I'm balancing my brain.

这太棒了。

This is fantastic.

真的，这太有趣了，因为几年前我看过一个TikTok视频，有人谈到在森林里徒步时，阳光透过树叶斑驳闪烁的效果，其实模拟了左右脑的刺激。

Seriously, I it's fascinating because I remember a couple years ago, I saw a TikTok video where somebody was talking about hiking in the woods and how the kind of doppling of sunlight when you're hiking through the woods mimics left right brain stimulation.

所以这就像EMDR，这就是为什么在森林里徒步如此美妙。

And so it's like EMDR, and that's why hiking in the woods is so wonderful.

我当时就想，这背后是不是有什么特别有意思的东西？

And I was like, Is there something there that's really interesting?

我问了一些心理学家朋友，他们也都说：我不确定。

And I was asking, like, psychologist friends, and they were all kinda like, I don't know.

也许吧。

Maybe.

但后来我觉得，你的理论实际上更有道理。

But then I was like, your theory actually makes a lot more sense.

但是，还有没有其他一些简单的锻炼方法，是你在治疗方面发现的有趣之处？

But, like, are there any other, like, therapeutic interesting curiosities that you came upon in terms of just simple exercises?

因为这确实很有效，我知道它益处很多，但我总觉得我们总是在寻找那些像数学一样的理由，比如：好吧。

Because it is like, it is I mean, we know it's so beneficial, but I feel like we're always looking for those, you know, reasons like math where it's like, okay.

这个实际应用到底是什么，让我觉得离不开它？

What what is this, like, practical application that I can't that I can apply so that I can't live without it?

你明白我的意思吗？

You know what I mean?

比如，就连只是去散步，如何摆脱那种‘应该’的心态？

Like, getting out of that should mindset when it comes to even just basic going for a walk?

我的书里写了很多，尤其是在关于神经系统的那一章，因为这本书源于我自身的身心转变，而这本书正是为此而写的。

I mean, there's there's so many, and I included a lot in the chapter, the nervous system chapter in my book because this book develops from like this I had this body, mind transformation, and that's the book is meant to be about.

然后这本书变得更有意义了，因为显然，随着我对荷尔蒙、神经系统等进行更多研究，我学到了更多东西。

And then the book ends up being so much more meaningful because obviously the more I researched the hormones, nervous system, everything, I learned so much more.

我意识到，我日常生活中早已在实践很多我学到的东西，但我并不知道为什么要做这些。

And I realized a lot of the things I had learned, I was already doing in my daily life, but I didn't know why I was doing these things.

我不明白为什么这些方法对我有帮助。

I didn't know why they helped me.

这真的非常有趣。

So that was really fascinating.

但是的，散步很重要，当然也会有那些你根本不想出门散步的日子。

But yeah, the walking and then obviously there's days where you just can't get out for a walk.

你就是提不起劲去做。

You just cannot bring yourself to it.

对我来说，把一些你可以随时做的内容写进书里非常重要。

It was really important for me to include things in the book that you could do.

你可以像在床上或地上打个滚，然后只是以某种方式活动你的手臂。

You could like roll onto the ground or in your bed and you can just like move your arms in a certain way.

对我来说，这些方法在我感到极度激动、压力很大，或者感觉有点紧绷、状态非常焦虑的时候特别有帮助。

And for me, it comes to what these things really help me when I'm feeling really activated, when I'm feeling really stressed out, when I feel like I'm just kind of getting a bit, you know, I'm I'm just feeling very high strung, let's say.

有些方法能帮我平静下来，让我重新回到副交感神经主导的状态。

Certain things help me calm and bring me back into that parasympathetic state.

那种休息与消化、平静、思维清晰、平和安宁的感觉。

They rest and digest, the calm, thinking clearly, you know, clarity kind of feeling, that peaceful feeling.

其中最简单的一个方法，其实我在这次播客之前刚做过，就是躺在床上或地板上，把双腿抬起来靠在墙上，平躺后把腿竖起来贴着墙。

And one thing that's really probably the easiest thing to do, and I actually did it before this podcast, was just lying on the bed or lying on the floor and just throwing your legs up in the wall, just lying flat and then putting your legs up the wall.

你平时会这样做吗？

Do you ever do that?

哦，会的。

Oh, yeah.

是的。

Yeah.

对。

Yeah.

太棒了。

Love that.

这确实有帮助。

And that actually helps.

它有助于促进淋巴系统循环，同时帮助身体进入平静状态。

It drains like it helps your lymphatic system, but it helps bring your body to a state of calm.

因此，通过听冥想或进行可视化练习，我特别喜欢录制冥想和可视化内容。

And so doing something like that by listening to a meditation or doing a visualization, I love recording meditations and visualizations.

我还没有把它录成文件，但我会让别人这么做，真正帮助身体恢复平静，让你感觉一切都会好起来。

I haven't done it on file, but, you know, I would get people to do that and really bring your body back into that sense of calm where everything feels like it's going to be okay.

我觉得这对ADHD人群特别重要，因为我们容易陷入一种世界崩塌、一切都很糟糕、自己什么都做不好的状态，但只需五到十分钟，就能让自己重新恢复平静与安宁。

I think it's a big one for us ADHDers because we can get into this state where the world's falling apart and everything is terrible and we're just messing everything up and we can bring ourselves back to a state of calm and peace in five or ten minutes.

所以这是一个不错的方法。

So that's a good one.

至于双侧刺激，我最喜欢用双臂做的一种，但我不知道它叫什么名字。

And then in terms of bilateral stimulation, there's one I like to do with my arms, which is I don't know what the name for it is.

我想我找到了这个名字，但做法是双臂平伸在身前，然后让眼睛跟随——我现在在视频里，试着解释一下——把右臂向右伸展，眼睛跟着它直到完全伸直，接着让头部随之移动，然后用眼睛跟随手指回到中间，再移动头部，接着在另一侧重复这个动作，来回进行。

I think I find the name, but it's about having your arms straight out in front and then letting your eyes I'm I'm trying to explain it, I'm on video, bringing your right arm out to the right and then your eyes follow it until it's all the way out and then letting your head move and then using your eyes and just following your finger back to the middle and then moving your head and then repeating that on the other side over back over back.

当你感觉到自己可能要打哈欠，或者深吸一口气，或者开始感到哈欠即将来临，却怎么也打不出来时，你就知道这个方法起作用了。当你觉得需要打哈欠却憋不住时，这其实是你的身体在慢慢平静下来。

And you'll know it has worked when you feel you might have a yawn or you might take a deep breaths, you might start to feel a yawn coming, you're kind of trying to get it out, you know, that when you feel you need to yawn, but you can't get it, it's almost that is your body calming down.

这说明你已经进入了副交感神经主导的状态。

That is you going into that parasympathetic state.

所以这是一个非常简单的技巧。

So that's a really simple one.

我特别喜欢这个方法。

I love that one.

有时候需要做四到五次。

And sometimes it takes four or five.

有时候可能需要二十次左右，但如果你晚上躺在床上睡不着，脑子里不停思考，而且一整天都没怎么活动，体内积压了大量能量，这个方法就特别有用。

Sometimes it takes, you know, 20 either way, but this is really helpful if you're in bed at night and you can't sleep, and you're thinking, thinking, thinking, and maybe you haven't moved much that day, so all this internal energy is just pent up.

这真是个非常好的方法。

That's a really good one to do.

我的意思是，还有很多其他方法，但就双侧刺激而言，这个可能是我最喜欢的。

I mean, there's loads of others, but in terms of bilateral stimulation, probably that one's my favorite.

这太酷了。

That's so cool.

而且，想想看，只要有什么东西可以主动跟随，对吧？

And also, think, you know, anytime that there's something active to follow, right?

因为我觉得，我们很多人一听到‘好了，静止下来冥想’，

Because I think, you know, many of us, the minute it's like, okay, be still and and meditate.

就会说：不行。

We're like, nope.

是的。

Yeah.

但我觉得，再说回那些我们本能被吸引的事物，我当初被瑜伽吸引的一个原因就是，冥想中的动作，以及乌贾伊呼吸带来的惊人平静感。

But I, you know, and I think, again, speaking of like things that we intuitively were drawn to is one of the things I why I was drawn to yoga was, you know, the the movement within the meditation and how incredibly calming it is to have the the Ujjayi breath.

对吧？

Right?

比如通过鼻子发出可听见的呼气，是的。

Like the audible the audible exhale through your nose and yeah.

无论如何，我认为当我们处于那种焦躁不安、拼命挣扎、拼命抓救命稻草的状态时，我们会觉得我们需要做更多努力，以为会有某种东西出现，帮我们达到放松的状态，减轻压力。

Anyway, one of the things I think when we're in that state, right, that like frantic grabbing treading water grabbing for lifeline state, it's like we think that something that we need Like, we need to work harder and that something's gonna show up that's gonna help us get to the relaxed state and to feel less overwhelmed.

所以，我认为我们往往会变得更加焦躁，这看似反直觉。

And so we I think we tend to, like, get even more frantic and then it's, counterintuitive.

实际上，我们需要做的恰恰是停下来、放松下来，进入平静的状态，然后才能思考：此刻什么才能真正帮助我们？

Like, what we actually need to be doing is stopping and relaxing and getting to that calm state so that then we can think about, okay, what is gonna help us in this moment.

对吧？

Right?

我本人也总是这样，我特别认同你谈到的那种坐立不安和焦虑感，我们很多人都有这种感觉，而很多时候，这其实只是因为我们缺乏运动。

And and I I'm guilty of it all the time, right, where I'm sort of like, and and I love what you talk about with that that antsiness, that anxiety that so many of us feel and how a lot of the time that is connected to just not moving.

对吧？

Right?

这一点很值得我们去关注：如果你内心感受到强烈的躁动和急促的能量，通常是因为你的身体在恳求你动一动。

And how that's an interesting dot for us to connect, which is like, if you are feeling a lot of that manic frenetic energy internally that, you know, it's usually your body's pleading with you to go move a little bit.

是的

Yeah.

我把这称为身体发出的警报信号，有时我们会感到压抑、焦虑和紧张，而这其实是有充分理由的，因为生活中发生了太多事情。

I call it like distress signals from the body where sometimes we feel pent up and anxious and on edge and, you know, there's a lot of good reason for it because there's a lot happening.

但我们可能会误解这些感受，或者说：我太焦虑了。

But we might then misinterpret that or say, you know, I'm so anxious.

我有焦虑症。

I have anxiety.

好像我哪里出了问题。

Like there's something wrong with me.

有什么不对劲。

Something's not right.

但如果我们从另一个角度看待它，就会发现：这是你的身体，你的身体非常聪明，它正在向你发出需要活动的信号。

But what if we look at it just from the place of it's your body, your body is so smart and it's sending you signals to move.

它只是需要运动。

Like, it just needs movement.

它需要运动来帮助调节自身。

It helps it needs movement to help it regulate.

它需要运动来帮助荷尔蒙更好地运作，让身体各部分恢复正常，并帮助大脑保持平衡。

It needs movement to help get the hormones kind of working a bit better and get things into the right places and help the brain balance.

所有这些都是一起发生的。

Like, that's all at once.

你的身体只能通过这些感受来与你沟通。

And the only way that your body can talk to you is through these feelings.

它没有声音。

It doesn't have a voice.

它必须告诉你。

It has to tell you.

所以你感受到的情绪可能只是提醒你该动一动、去散步，或者做点别的什么。

So the feelings that you're feeling could be just a sign to move, to walk, to whatever.

以这种方式看待它的好处在于，它能帮助你重新与自己建立连接，因为我们很多人都与自己脱节了。

And the great thing about looking at it that way is that it helps you reconnect to yourself because a lot of us are very disconnected from ourselves.

正如你之前所说，你总是向外寻找能解决一切问题的方法，但我们的身体非常聪明。

And as you said earlier, looking outside for that thing that's going to fix everything, but our bodies are so smart.

我们真的很聪明。

We're so smart.

如果我们学会倾听，并开始重新审视和改变我们看待事物的方式，就能更好地应对那些时刻，因为我们会认为这是身体在试图帮助我。

And if we listen and we start reframing things and how we see things, then we'll be able to handle those moments so much better because we'll take it as my body is trying to help me.

它在提醒我：去散个步，到地上滚一滚，不管是什么方式都行。

It's trying to tell me, go for a little walk, get on the floor and roll around, you know, whatever it might be.

但你会发现，大脑中的这种多动会减轻。

But you'll find that that hyperactivity in the brain lessens.

尤其是如果你像我一开始提到的那样，正在做身份认同方面的调整。

And that's, you know, especially if you're someone who I talked about this at start, the identity work.

如果你一直认为：我不去健身房，我不锻炼，我不健康，我不健壮。

If you're someone who says, I don't go to the gym, I don't work out, I'm not healthy, I'm not fit.

而这种想法就是你对自己的认知和身份认同。

And that's your outlook on yourself and that's your identity.

然后你感到内心充满焦虑和亢奋，而你的身体却在提醒你要活动起来。

And then you're feeling all this anxiety and hyperactivity in your brain and your body's asking you to move.

但你却说：别跑。

But you're saying, don't run.

我不去健身房。

I don't go to the gym.

我不是一个健康的人。

I'm not a fit person.

于是你就陷入了一个恶性循环，被困住了。

Then you're just in this vicious cycle, you know, that that you're you're stuck in.

所以书中之所以从身份认同开始，是因为我们要一步步深入其他方面。

So that's why it starts with the identity work in the book, and then we move through the different the different things.

运动对我们每个人的日常生活都至关重要，尤其是在感到压力巨大、亢奋、焦虑或紧张不安的时刻。

The movement is such an important part of everyday life for all of us, but especially in those moments of overwhelm and hyperactivity and anxiety and feeling on edge.

我还想说，当你散步的时候，很多时候别听播客。

And I say as well, like, when you're going for a walk, a lot of the time, like, don't listen to a podcast.

不要听，因为我听的很多播客都是教育类、商业相关的，能帮我学到东西，但那一刻我根本不需要这个。

Don't listen to because a lot of podcasts I listen to are educational, business related, helping me learn something, and that is not what I need in that moment.

我需要的是散步，留意鸟儿，观察花朵，感受双脚踩在地上的感觉，看前面有人牵着狗跑，和狗说话，留意天空和空气。

What I need is to walk and notice the birds and notice the flowers and feel my feet on the ground and see the dog running with the owner up ahead and then talking to the dog and noticing the sky and noticing the air.

这十五分钟需要的就是这些。

That's what's needed for fifteen minutes.

而不是再让别的东西塞进我的耳朵里。

Not another thing in my ear to listen to.

你明白我的意思吗？

You know what I mean?

我懂。

I do.

但我不确定自己是否认同这一点。

But I'm like, I don't if I'm on board with that one.

因为我觉得，我会听有声书。

Because I'm like, I you know, it's I listen to audiobooks.

对吧？

Right?

所以听有声书是我日常的重要部分，和我的狗一起，但不，我明白你的意思。

And so it's such a big part of my routine is listening to audiobooks with my dog and but, no, I know what you mean.

确实是这样。

It is yeah.

不过积极心理学里也经常提到这一点，就是当你在外面散步时，真正地活在当下。

They talk about that a lot in positive psychology too, though, like, you know, really being grounded in in the present moment when you're outside and walking.

我觉得是这样。

And I'm like Yeah.

但与此同时，我一边散步一边听关于这个主题的书。

Meanwhile, I'm listening to books while about that topic while walking outside.

不过，循序渐进吧。

But, yeah, Baby steps.

对吧？

Right?

是的。

Yeah.

我也是。

I'm the same.

我喜欢播客，昨天我开始听一本新的有声书。

I love podcasts, and I started a new audiobook yesterday.

它叫《10倍比2倍更容易》，真的很有意思。

It's called 10x Is Easier Than 2x, which is, you know, really interesting.

它讲的是如何让生活变得更轻松。

And it's it's about making your life easier actually.

这是一本很棒的书。

So it's a great book.

但我昨天散步时听了，今天没听。

But I listened to it yesterday in my walk, but today I didn't listen to it.

因为今天我的状态完全不一样。

Because today I was feeling completely different.

我那天有很多事情要处理，我发现，在进行双侧模拟行走、摆动双臂、留意各种感受，并且只是与自己相处的过程中，走到终点时，我会突然明白该如何解决某个问题，或者发现自己其实现在挺开心的。

I had loads of things going on and I find that walking in the bilateral simulation and moving the arms and noticing different things and just being with myself, when it comes to the end of the walk, I'm like, oh, I know what to do about x problem or, oh, actually, I feel quite happy now.

这并不是散步前的初衷，但这是在了解自己、倾听身体的信号，然后尝试去应对，并尽自己所能帮助自己。

And that wasn't the intention before the walk, but it's just getting to know yourself and listening to the cues and then trying to navigate that and trying to help yourself the best you can.

每一天的情况都会不一样。

And it's gonna look different every day.

就是这样。

That's the thing.

我还有一个问题，替朋友问一下。

Now I have another question really quickly asking for a friend.

我现在进入更年期了，我50岁，我的私人教练一直告诉我力量训练有多重要。

So now that I'm in menopause, I I am 50, and my personal trainer keeps telling me how important it is to do weight training.

我不喜欢举重。

I hate working with weights.

太无聊了。

It's so boring.

我真的在想，有没有什么办法能让力量训练变得更有趣？

I really am like, is there any way I can make weight training more interesting?

因为除了有私人教练陪着我做之外，我还没法自己找到怎么做。

Because it's I mean, other than having a personal trainer just walk me through it, I have not been able to figure out how to do it on my own.

我的意思是，我的朋友。

I mean, my friend.

不行。

No.

我完全理解。

I totally get it.

因为在我开健身营之前，我也曾经参加过健美比赛，实际上差不多是同一时期。

Because again, before my boot camps that I had, I used to enter bodybuilding competitions as well, actually, around the same time.

所以我参加过健美比赛。

So I did bodybuilding competitions.

后来我开了健身房，那些女生都在举重。

And then I had my gym and the girls were lifting weights.

但回头来看，我能明白为什么我当时健身房和训练营那么受欢迎，因为那并不是典型的举重训练。

But in hindsight, I can see why my my gym, my boot camps were so popular at the time because it wasn't the typical weightlifting routine.

我们确实会用哑铃，让我带他们举重，但训练的结构更有趣，他们根本猜不到接下来会做什么。

Like, we use weights and I got them lifting heavy weights, but the structure of the workouts were a bit more fun and they didn't really know what was coming next.

很多健身计划都太枯燥了。

Feel with a lot of gym routines, it's just so boring.

你去之前就能看到整个训练计划。

You see the routine before you go on.

今天我们要做三组深蹲，然后三组弓步，再三组，简直无聊透顶。

Today, we're doing three sets of squats, then three sets of lunges, then three, and it's just so boring.

我不知道你朋友的教练是怎么做的，但我特别喜欢超级组、四联组或者三头肌训练。

So I don't know what your friend's trainer does with them, but something that I love is giant sets or the quad sets or triceps.

你听说过这些吗？

Have you ever heard of of those?

是的。

Yeah.

比如，连续做三到四个动作，然后下一组可以换动作，也可以保持相同动作，连续做三到四组。

So, like, doing three three or four exercises, like back to back, and then you can change the exercises for the next set or you can keep them the same and doing that instead for like three or four sets.

这样你动得更多，而且在不同动作之间切换得更频繁。

So like you're moving more, but you're moving between things more.

你不会只是做深蹲，然后坐两分钟，再等着继续。

And so you're not just squatting and then sitting for two minutes and then waiting and going again.

你明白我的意思吗？

You know what I mean?

这样更有意思，而且你做的动作类型也更丰富。

There's a bit more excitement to it, but also the types of movements that you're doing.

重要的是，要对训练方式更有趣一点。

It's really important to, like, be a bit more playful with it.

除了做双手壶铃摆动，你还能用壶铃做些什么？

Instead of doing a double handed kettlebell swing, what else can you do with the kettlebell?

你的身体想做什么？

What does your body want to do?

今天想挑战一下吗？

Do you want to push it today?

今天想举重吗？

Do you want to lift it today?

这只是让你在运动方式上有更多的自由度。

It's just allowing yourself more freedom with how you move.

我认为这是很多私人教练面临的大问题，因为他们一直沿用的方式有时确实有点枯燥。

I think that's a big problem a lot of personal trainers face because the way they've always done it is just sometimes a bit boring.

在我职业生涯早期，还没意识到自己有多动症时，我就发现自己喜欢以某种方式训练。

And I realized that really early in my career before I knew I had ADHD, that I liked doing it a certain way.

现在我终于明白为什么我会那样做了，这真的很有趣。

And now I now I can see why I did it that way, which is really interesting.

所以我的建议是，你的朋友可以找另一位教练，或者他们其实不需要教练，完全可以自己学习新的动作，设计属于自己的训练计划。

So my advice is maybe, I mean, your friend could find another trainer or maybe they don't need a trainer and they could learn different moves themselves and create their own routine.

你知道吗，也许他们看着一台机器，心想：这倒挺有意思的。

You know, maybe they're looking at a machine and they're like, that's actually interesting.

我想试试做这个抬举动作，然后再加上这个壶铃提拉的动作。

I want to try doing raises on that and then I'm going to add on this kettlebell lift kind of thing.

它不一定要跟别人做的一模一样。

It doesn't have to look how it looks for other people.

所以你可以在健身房做些看起来有点奇怪的动作，让人想：她为什么要这么做？

So you could be in the gym doing something that looks a bit, why is she doing that?

这动作可能并没有直接锻炼到特定的肌肉，但它可能真的对你的大脑很有帮助。

That's not really hitting a specific muscle, but maybe it's really helping your brain.

它可能不是锻炼那块肌肉的最佳动作，但却是你愿意坚持做的那个。

It might not be the best exercise to build that muscle, but it's the one that you're gonna do.

正因如此，它才是对你来说最好的动作。

So that's what makes it the best one for you.

这样有帮助吗？

Does that help?

当然有。

Absolutely.

确实是。

It is.

说得很好。

It's well said.

对。

Yeah.

我知道。

And I know.

而且我知道，尤其是力量训练时，我总是特别担心自己做错，你知道吗？

And I think with weight training, especially, like I get so worried about doing it wrong, you know?

然后我也会在心里反复纠结。

And then I get it in my own head too.

是的。

Yeah.

这又多了一个理由让我觉得：今天就不练了。

It's like one more reason for me to just be like, not today.

是的。

Yeah.

这也很重要。

It's really important too.

关键是，一旦你掌握了基础，比如硬拉和腿举，学会了使用不同的器械，理解该在哪里感受发力，如何收紧核心，以及逐渐熟悉自己能舒适完成的重量，建立起这种信心。

And this is the thing, it's once you learn the basics and you learn like say the deadlift and the leg press and you learn to use the different machines and you understand where you should be feeling things and how to brace your core and you kind of get used to what weight you're able to lift comfortably and just building that confidence.

你可以请教练指导，也可以自己练习，之后再向教练寻求帮助。

You can do that with a trainer or do it yourself and then ask for a trainer's help.

你知道的，健身房里总会有教练来回走动，愿意帮你解决这些问题。

You know, there's always like trainers walking around that work in the gym that will help you with these things.

然后允许自己从那里逐步成长，我认为这可能是最有帮助的。

And then allowing yourself to develop from there, I think, is probably most helpful.

但有时候我请过教练，后来却感到非常无聊，再也不想看到他们。

But then there's times where I've had trainers and then I got really bored and didn't want to look at them ever again.

但那种感觉完全让我退出了锻炼。

But, you know, that feeling then completely take me out of the game.

而且确实持续了一段时间。

And it did for a while.

我不去举重很久了，因为我对它感到厌倦。

Like, I didn't lift weights for such a long time because I was so fed up of it.

最近，我重新回到健身房，非常喜欢，简直着迷了。

And recently, I've been back in the gym absolutely loving it, like obsessed with it.

这是因为我现在给自己更多灵活性了。

And it's because I'm giving myself that flexibility a bit more.

是的。

Yeah.

对。

Yeah.

非常感谢你。

Well, thank you so much.

这真是一次愉快的交谈。

This has been really lovely.