When we read, our entire minds submerge into the world of the story. We engage many parts of our brain and it often feels like we are right there with the characters acting out their lives. This is a powerful tool for changing your state of mind because you’re borrowing someone else’s for a bit! Reading inspirational books that help you feel motivated to work out, or spend time on your passion project, can get you hyped enough to actually go and do the work. Some great books to make you feel motivated after reading just a few pages are Tony Robbins’ “Awaken the Giant Within”, David Goggins’ “Can’t Hurt Me”, or Robin Sharma’s “The Five Am Club”. Get some inspiration from these pages, then get to work on your goals!
我们在阅读时，整个大脑都会沉浸在故事的世界里，我们调动了大脑的许多部分，而且常常感觉我们就像在书中的世界，见证着书中人物的生活。这是一个强大的工具，可以改变你的心态。因为你可以从中汲取到一点他人的心态，阅读能够帮助你拾起健身的动力，或是投身于你热爱的项目。励志书籍可以鼓励你真正行动起来，投入到这些事情当中。一些仅阅读几页就能使你受到鼓舞的好书包括托尼·罗宾斯的《唤醒内心的巨人》，大卫·戈金的《无法伤害我》，或罗宾·夏尔马的《凌晨五点俱乐部》，从这些书中获得一些鼓励，然后开始为你的目标奋斗吧。
2. Listen to Exciting Music
听激励人心的音乐
Another excellent emotional manipulator is music. Music can make us feel sad when we were just happy, or happy when we were just sad. The swells and pitches of sound have an uncanny ability to affect our bodies and our states of mind. So use that to your advantage! Create a playlist of your favorite pump-up songs. Choose songs that give you that hit of energy and make you want to attack your goals. When you’re feeling super unmotivated to hit the gym or focus on your work, turn on that motivational playlist and watch as your whole mood shifts!
另一个出色的情感操纵者是音乐，音乐可以让我们在快乐的时候感到悲伤，也可以让我们在悲伤的时候感到快乐，声音的起伏和音调有一种不可思议的能力，可以影响我们的身体和心理状态。所以要利用好这一点，使之成为你的助力，建立你最喜欢的打气歌曲的播放列表，选择能给你带来能量，让你想要去实现你的目标的歌曲。当你感到很颓丧，不想去健身房或不想努力时，打开这个激励你的播放列表，静待情绪的转变吧。
3. Edit Together Your Own Hype Video
剪辑专属于你的打气视频
In today’s modern world, and with the computers we all have in our back pockets, you don’t have to rely on someone else to make a motivational speech to get you ready to achieve. Instead, find clips from your favorite motivational movies and recorded talks – think scenes from the movie Rocky or a talk from a sports coach – and edit them together. You can even add your favorite pump-up music to the background. Your personal hype video doesn’t have to be very long, just around 10 minutes or so to give you that extra boost. Visual and auditory stimulation will affect your whole state and give you the motivational push you need to get started!
在当今现代社会，随着计算机进入每个人的口袋。你不需要依靠别人的励志演讲来鼓励你做出行动。你可以从你喜欢的励志电影和录音谈话中寻找片段，想想电影《洛奇》中的场景，或某个教练的谈话，并将它们剪辑到一起。你还可以添加你喜欢的打气歌曲作为背景音乐。你的个人鼓励视频不需要很长，只需要10分钟左右就能带给你一些额外的动力，视觉和听觉的刺激会影响你的整体状态，并带给你开始工作所需的动力。
4. Get Some Accountability
施于自己一些责任感
One of the reasons we often fall short on working towards our goals is because no one is expecting us to actually work on them. The only person who holds you accountable is you. And you aren’t going to throw much of a fit if you miss a day here or there.
我们在实现目标的过程中，经常动力不足的原因之一是因为，没有人期待我们真正为之努力。唯一要求你负责的人，是你自己。而如果你偶尔有一天摸鱼划水，也不会为此大发脾气。
So find an accountability partner that will help you stay on track. This could be someone else who has the same goal as you, someone you trust to check in on you, or someone who’s relying on you to reach milestones in your goals. Social pressure is a great force in society and on our actions, so hack it to get your goals accomplished!
因此你需要找一个能帮助你保持良好状态的责任伙伴。责任伙伴可以是与你有相同目标的某个人，或是你信任能够监督你的人，或是某个需要依靠你实现目标的人。社会压力是来自社会施加给我们行动的巨大力量，所以要利用好它来实现你的目标。
5. Look at Your Goals Every Day
每天都要查看你的目标
Write your goals down in a journal. Write them down on a white board. Write them in your calendar. Write them down on sticky notes and put them on the bathroom mirror.
把你的目标写在日记中，把它们写在白板上，写在日历上，把它们写在便条上，贴在洗手间的镜子上。
Make it so that everywhere you go, you see your goals. Make it so they are always there, always reminding you that it’s time to focus and get things done. Don’t let yourself ignore them. As long as your goals are top of mind, you’ll be forced to confront them and work on them regularly.
使你走到哪里都能看到你的目标，确保它们能时刻提醒你集中精力把事情做好，不要忽视它们，只要你的目标被放在首要位置，你就会被迫去面对它们，不断地为之努力。
6. Use a Timer
使用计时器
A timer is a super effective tool for getting started working towards your goals instead of continuing to procrastinate. If you’re finding yourself feeling lots of resistance to a task you planned to do, set a timer and let yourself work on it for only 10 minutes. Then set a timer to take a break. Then get back on track with another 10-minute timer. It’s always better to make a small step forward than none at all. Plus, one of the biggest hurdles is actually just getting started, so if you can do that, you’re already halfway there.
计时器是一个非常有用的工具，能够督促你开始为目标工作，而不是继续拖延下去。如果你发现自己对计划的任务有很多抵触情绪，设置一个计时器，让自己只做10分钟，然后设置一个定时器来休息一下，然后再设置10分钟的工作时间，向前迈一小步，也总比原地不动要好。此外，其实最大的障碍之一就是开始行动。所以如果你能做到这一点，你就已经成功了一半。
7. Take a Break
休息一下
Sometimes, when you’re way too “in it” with a goal, it’s easy to get overwhelmed and you may need to step back and reset.
有时，当你对一个目标过于投入时，很容易不堪重负，你可能需要退后一步，重新调整。
If you’re feeling extremely demotivated and burnt out, try taking a break. It could be as simple as walking outside, working on another project, or channeling your energy into something creative you don’t usually do. Go outside and paint! Take some cool photos! Dance in your kitchen! Changing up what you’re working on can give you the refresh you need to hit the ground running on your goals with renewed energy.
如果你感到极度缺乏动力又很疲惫，试着休息一下，方式可以很简单，比如在外面散步，换一个项目工作，或是投身于你通常不怎么做的创造性事情上，到外面去画画，拍一些很酷的照片，在厨房里跳舞，换一件事去做，可以给你带来你所需要的新鲜感，让你以新的能量去实现你的目标。
8. Hack Your Habits
改变你的习惯
While feeling motivated is nice and hacking your system to feel motivated when you need it can help you get to work on your goals, you don’t really need motivation if working on your goals becomes an unconscious habit. If you simply start working on your goal without thinking about it, you won’t have to worry about hyping yourself up.
虽然有动力的感觉很好，在你需要的时候做出一些调整，让你感到有动力，可以帮助你开始向着你的目标努力，但如果你能将这种努力变成一种潜意识的习惯，你其实就不再需要动力了。如果你不需要多加思考，就能自动开始朝着你的目标行动，你就不需要再担心怎么鼓励自己了。
Turn your goals into habits by scheduling a time to work on them every day and adding it to your routine. Give yourself rewards after you finish working on your goal each day until you’ve conditioned yourself to do it without thinking. This reward system could be something as simple as crossing your task off a list, or it could be a little bigger, like buying yourself a small item you really want but wouldn’t usually purchase.
把你的目标变成习惯，每天安排一段时间来做这些事情，并把它加入你的例程中。每天完成目标后，给自己奖励，直到你习惯于不加思考就能去做。这个奖励系统可以很简单，比如把你的任务从清单上划掉，也可以稍大一点，比如给自己买一件你非常想要但通常不会购买的小东西。
Eventually, working on your goals will become second nature and you won’t even have to think about it.
最终，为你的目标努力将成为你的第二天性，你甚至不需要再考虑这件事。
9. Get Driven, Not Motivated
获得驱动力，而不仅是动力
While motivation and habits are super effective for getting us moving in the right direction, after a while, you’re going to run into problems.
虽然动力和习惯对于让我们朝着正确的方向前进很有用，但过了一段时间，你就会遇到问题，一旦你遇到障碍导致你焦虑或崩溃。
Your motivational state won’t last very long as soon as you run into obstacles that cause you anxiety or overwhelm. This is when you’ll probably start asking yourself questions like “what’s the point?” or “why am I even doing this?” or “what if I quit today and started again tomorrow?”These questions are a natural part of trying to achieve anything difficult. And feeling motivated or being in the habit of working on your goals isn’t going to help much when the negative thoughts come knocking.So before you head off to work on your big, exciting goals, consider what’s driving you.
你动力充沛的状态就不会持续太久，这时你可能会开始问自己，诸如“这有什么意义？”，或者“我到底为什么要这么做？”，或者“要是我今天不干了，明天再开始呢？”，在你试图实现任何困难目标的过程中，这些问题都会自然地出现，而当消极的想法找上门的时候，感到有动力或养成了为你的目标努力的习惯，并不会有多大帮助。因此，在你朝着你的远大目标行动之前，先考虑是什么在驱动你。
What is the inner force compelling you to accomplish this goal? Why do you want to achieve this goal and not some other goal? What’s so important about it? Why are you going to put yourself through the struggle of achieving it? When things get tough – and they will – these questions will naturally pop into your mind. That’s why it’s so important to figure out what your answer is as soon as possible. When the negative thoughts arise, you can combat them with your ready answers.
敦促你完成这一目标的内在力量是什么？为什么你想实现这个目标，而不是其他目标？它有什么重要的？为什么为了实现它你甘愿投身于重重困难之中？当事情不可避免地变得棘手，这些问题会自然地出现在你的脑海中，这就是为什么你需要尽快弄清楚你的答案是什么。当消极想法出现时，你可以用你准备好的答案来对抗它们。
This exercise is designed to help you develop a deep-seated conviction about reaching your goals. You should be prepared to fight through all the negative emotions and thoughts and hopefully, even start to enjoy the obstacles along the way, because they are a chance to prove yourself!
这个练习是为了帮助你形成对达到目标的根深蒂固的信念。你应该准备好与所有的负面情绪和想法作斗争，最好是，甚至开始享受沿途的障碍，因为它们都是你证明自己的机会。
When you become driven, not necessarily motivated, you’ll be able to harness a deeper part of yourself that doesn’t mind struggling a bit through problems and demotivation. While being able to hack your motivation through stimuli, writing your goals down, using a timer, getting accountability, or setting up new habits can help you immensely when it comes to getting that energy and excitement back. At the end of the day, it’s how driven you are that will get you to the finish line. Your drive will be the force that determines whether you give up as soon as things get tough, or if you buckle down and figure it out.
当你有了驱动力，哪怕你没有动力，你仍能驾驭自己内心深处的那部分，轻松应对各种问题和动力缺失的状态。虽然能够通过鼓励、写下目标、使用计时器、获得责任感，或建立新的习惯来获得动力，可以在你需要恢复能量和兴奋感时给你巨大的帮助。但归根结底，能支撑你到达终点的，还是你的驱动力。你的驱动力将决定，你是一遇到困难就放弃还是能努力想办法解决。
As Robert Greene, author of “The 48 Laws of Power” reminds us: “If you’re really driven and you want something deep, hard enough in life, you’re going to get it.” …motivated, or not?
正如《权力的48法则》的作者罗伯特·格林给我们的提醒：“如果你真的有驱动力，你非常渴望、迫切地想要某样东西，你就能得到”。有没有动力根本不重要。
来源：ONE字幕组
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💡 关键要点
When we read, our entire minds submerge into the world of the story. We engage many parts of our brain and it often feels like we are right there with the characters acting out their lives.