The next way that you can apply positive constraint is by building in incentives and consequences.

下一个可以施加积极约束的方法是建立激励和后果

All this means is make yourself socially accountable.

这种方法就是让你承担社会责任

Having someone else to hold your feet to the fire and keep you accountable for whatever goal you've set for yourself.

让别人给你施加压力 让你为自己定下的目标负责

That could be a check in via phone.

可以是通过手机打卡

It could be a bet so a financial component which is very effective.

可以是打一个赌 加入经济因素 这个效果显著

And I think in part not because of the money you will win but the money you will lose.

我觉得不仅是因为你可能赢钱 更是因为你可能输钱

People work a lot harder to counteract loss aversion it turns out.

事实表明 人们为了规避损失 会更加努力地工作

The beauty of human nature is that lots of things motivate us and sense of accomplishment and achievement.

人性的美就在于 很多事情和成就感会给我们提供动力

Our title, our connection to work. Our connection to people at work.

我们的头衔 我们与工作的关系 我们与同事的关系

Competing with other people. All of those things motivate us.

与他人竞争 所有这一切都能激励我们

When we write a motivation equation we would write motivation equals yes, money is important but so is achievement, sense of progress, competition, dah, dah, dah, dah.

如果要写一个动机等式 我们会将动机等同于没错 钱很重要 但成就感 进步感 竞争等等也很重要

And the question is how do we use all of them.

问题是我们如何利用这些

How do we use all of them to create motivation.

我们如何利用它们来创造动力

Why are some people so much better at maintaining their focus and not reacting and not getting distracted by all these things.

为什么有些人很擅长保持专注 不会回应也不会被那些事情分神

It's because ahead of time they've envisioned what they expect to see.

因为他们看到了自己对未来有何期待

They've envisioned what they expect to occur.

他们知道自己期待未来会发生什么

So on the subway when they're riding to work they think about what is this day going to be like.

所以在上班的地铁上 他们会想今天会是什么样的

I know that I'm going to this meeting. What do I expect to occur at that meeting.

我知道我要参加这个会议 我觉得会上会发生什么

And so when they walk in and they're boss asks them some unexpected question their brain almost subconsciously says I didn't expect that question to occur.

所以当他们走进会议室 老板问他们一些预料之外的问题 他们的大脑会潜意识地说我没想到您会问这个问题

This isn't matching the picture in my brain of what I anticipated so I need to put that question off.

这跟我预想的不一样 所以我要把这个问题推迟一下

I need to say can we take that offline and I'll answer that later.

我要说 我们能先放一放吗 我晚点再回答您

Or they have a picture in their brain of what it's going to be like to deal with the kids and to make dinner.

或者他们的大脑中会想跟孩子相处和做晚饭是什么样的

There's some type of expectation and so as a result when their pocket buzzes and an email comes in they can say I can't handle this right now.

他们有预期 所以当口袋里的手机响起 收到邮件时 他们会说我现在没空处理它

I need to give myself five minutes and I'll deal with this later.

给我五分钟 我一会儿再处理它

Remove negative impacts in your environment and that's one of the things that's so good about actual things is that if you change them they stay changed.

清除掉环境中的负面影响 关于实物 非常棒的一点是 如果你改变了它们 它们就一直处于被改变的状态

There's no fighting back.

没有反抗能力

But do some deep self-reflection and consider getting into some counseling to look at those things and get the tools to turn them around.

但是做一些深刻的自我反省 去寻求咨询 看看这一切 并且找到扭转局面的工具

So those are a few things that you could utilize and I'll give you one kind of wacky one that is from Mike Birbiglia whose one of the most successful comedians on the planet.

这些都是你可以利用的方法 我要告诉你们一个很奇怪的方法 是Mike Birbiglia说的 他是世界上最成功的喜剧演员之一

When he was procrastinating working on his screenplay, his latest screenplay, he noticed that when he was accountable to someone else, he had a meeting, he was never late.

当他拖延剧本的时候 他最新的剧本 他注意到 当他对别人负责的时候 比如他要开会 就从来都不会迟到

He was always early.

还经常早到

But when he had a commitment to himself to write he might put it off for hours.

但他如果给自己定下个写作承诺 就会拖延几个小时

So he took a post it and he put it next to his bed – and this sounds ludicrous, but it said Mike – and I think it was three exclamation points.

于是他把它贴在自己的床边——这听起来很可笑 但上面写着Mike——我想应该是三个感叹号

You have a meeting with yourself at 7:00 a.m. at Café whatever it was where he tended to work.

早上7:00你要在Café给自己开会 或者是任何他打算工作的其他地点

And that actually for whatever weird quirk of human psychology got him to stay on track for his meeting with himself to write his screenplay.

事实上 不管人类心理有多么奇葩 这种做法都让他得以坚持自己的想法去写剧本

So that's another Jedi mind trick that you might try on yourself.

这是另一个绝地思维技巧 你可以自己也试试

There are many tools in the toolkit but keep it small, keep it defined, rig it so you can win and when in doubt

上面提供了很多种方法 但你要选择一个很小的 按照定义去落实 这样你才能获胜 如果有疑问的话

figure out a way to create a loss or shame if you don't actually tackle your task and achieve some type of measurable goal by a specific point in time.

想出个办法来制定没有完成任务时会出现的损失或羞愧 在某段时间内实现一个重大目标