TED演講者：Ayelet Fishbach / 阿耶萊特·斐許巴克

演講標(biāo)題：4 proven ways to kick your procrastination habit / 克服拖延習(xí)慣的四種有效方法

內(nèi)容概要：You've got a long list of things you want to do, but there's just one problem: you can't seem to get -- or stay -- motivated. Social psychologist Ayelet Fishbach is here to help. She offers insights on the science of motivation along with tips and cognitive tricks to help you reach your goals while staying happy, healthy and engaged.

你列出了一連串自己想要做的事情，但問題在于，你似乎難以激發(fā)或保持自己的動(dòng)機(jī)。社會(huì)心理學(xué)家阿耶萊特·斐許巴克在此為你解惑，向你提供動(dòng)機(jī)科學(xué)的見解、建議以及認(rèn)知方法，幫助你開心、健康、投入地實(shí)現(xiàn)自己的目標(biāo)。

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【1】Summer break has ended for many of us and you are back at work or at school and have many goals you want to accomplish.

許多人的暑期已經(jīng)結(jié)束, 現(xiàn)在開始上班或上學(xué), 有很多目標(biāo)等著實(shí)現(xiàn)。

【2】This might be a time of motivational struggle.

這段時(shí)間也許會(huì)有些動(dòng)機(jī)不足。

【3】You find yourself having trouble doing your work, exercising and eating healthily, so you blame yourself for not having more willpower or for procrastinating too much.

你發(fā)現(xiàn)自己難以投入到工作中、 保持運(yùn)動(dòng)和健康的飲食, 于是你歸咎于自己缺乏意志力 或過于拖延。

【4】According to behavioral science, you can stop worrying about your willpower and quit calling yourself "procrastinator."

根據(jù)行為科學(xué), 你不必?fù)?dān)心自己意志力, 也不必認(rèn)為自己是“拖延癥患者”。

【5】To stay motivated, you need to change your circumstances and outlook, not your personality.

為了保持動(dòng)機(jī), 你需要改變的是環(huán)境和態(tài)度, 而不是你的個(gè)性。

【6】I'm Ayelet Fishback, a behavioral scientist at the University of Chicago.

我叫阿耶萊特.斐許巴克, 是芝加哥大學(xué)的行為科學(xué)家。

【7】I've been studying what it takes to be successful in goal pursuit for over 20 years as an academic, a parent and an immigrant.

我一直在研究如何成功實(shí)現(xiàn)目標(biāo), 并以學(xué)者、母親和移民的角色 對(duì)此研究了20余年。

【8】I've also struggled with motivation myself.

我自己也有動(dòng)機(jī)不足的情況。

【9】Let me offer a few interventions that can increase your productivity at work, school and beyond.

我來介紹幾種干預(yù)方法, 讓你提高工作、學(xué)習(xí)及其他方面的效率。

【10】When monitoring progress, looking back is often the way to move forward.

跟蹤進(jìn)度時(shí), 回顧過去有助于進(jìn)步。

【11】For any goal, you can look back at what you have achieved, as well as forward at what is still left to do.

實(shí)現(xiàn)任何目標(biāo), 你都可以回顧自己已經(jīng)做到的事情, 并且展望尚未完成的事情。

【12】When Minjung Koo and I surveyed people standing in a long line for an amusement park ride in South Korea, we found that when they looked back and saw how far they'd come, they were more motivated to wait.

古敏貞和我曾在韓國游樂園 對(duì)排著長隊(duì)的游玩者做調(diào)查, 我們發(fā)現(xiàn),當(dāng)這些人回頭 看到身后隊(duì)伍有多長時(shí), 他們變得更愿意排隊(duì)等候。

【13】Back at the University of Chicago, when uncommitted students look back at the materials that they have already covered for a final exam, their motivation to keep studying increased.

回到芝加哥大學(xué), 當(dāng)還沒完成復(fù)習(xí)的學(xué)生 看到自己已經(jīng)復(fù)習(xí)過的期末考材料時(shí), 這些學(xué)生的學(xué)習(xí)動(dòng)機(jī)得到提升。

【14】Beware of long middles.

小心漫長的過程。

【15】We call it the middle problem.

我們稱之為過程問題。

【16】We are highly motivated at the beginning, we want to reach our goal and we want to do it right.

最初我們總是熱情高漲, 希望實(shí)現(xiàn)目標(biāo),馬上著手開始。

【17】Over time, our motivation declines as we lose steam.

隨著時(shí)間的推移,我們的動(dòng)機(jī)降低, 像泄了氣的皮球。

【18】To the extent that our goal has a clear end point, as in the case of graduating with a diploma, our motivation will pick up again toward the end.

當(dāng)我們的目標(biāo)迎來清晰的終點(diǎn)時(shí), 例如拿到畢業(yè)證, 沖向終點(diǎn)的動(dòng)機(jī)又會(huì)重新拾起。

【19】In one experiment, Rima Touré-Tillery and I found that people literally cut corners in the middle of a project.

在一項(xiàng)試驗(yàn)中, 瑞瑪.耶耶-提勒里和我發(fā)現(xiàn), 人們總是在執(zhí)行任務(wù)的過程中抄近路。

【20】We handed our participants a pair of scissors and asked them to cut out several identical shapes with many corners.

我們向參與者提供一把剪刀, 要求他們剪出幾個(gè)相同的多邊形。

【21】They cut through more corners in the middle of the task.

參與者在中途最偷工減料。

【22】This solution?

那么應(yīng)對(duì)措施是？

【23】Keep middles short.

縮短過程。

【24】A weekly healthy eating goal is better than a monthly eating healthy goal as it offers fewer days to cheat on your diet.

設(shè)立健康飲食的周目標(biāo)好過月度目標(biāo), 這樣你在飲食上作弊的日子不多。

【25】It's hard to learn from feedback, especially negative one.

從反饋中汲取經(jīng)驗(yàn)很不容易, 尤其是負(fù)面反饋。

【26】Emotionally, failure bruises the ego.

在情感上,失敗使自尊受挫。

【27】We tune out, missing the information feedback offers.

我們只會(huì)把反饋當(dāng)作耳旁風(fēng), 錯(cuò)過反饋所提供的信息。

【28】Cognitively, people also struggle.

在認(rèn)知上,人們是掙扎的。

【29】The information in negative feedback is less direct than the information in positive feedback.

負(fù)面反饋的信息通常比 正面反饋的信息更含蓄。

【30】Whereas success points us to a winning strategy, from failure, people need to infer what not to do.

成功給予我們獲勝的策略, 而失敗只告訴我們不該做什么。

【31】To increase learning from negative feedback, try giving advice to others who might be struggling with a similar problem.

為了加強(qiáng)從負(fù)面反饋中學(xué)習(xí), 我們可以嘗試提供建議 給同樣正在經(jīng)歷困難的人。

【32】Lauren Eskreis-Winkler, Angela Duckworth and I found that when students, job seekers and overweight individuals gave others advice on how to succeed in studying, finding a job and eating healthily, they were more motivated to follow through.

勞倫.埃斯克雷斯-溫克勒、 安杰拉.達(dá)克沃斯和我發(fā)現(xiàn) 學(xué)生、求職者和肥胖患者 在建議他人如何成功學(xué)習(xí)、 求職和保持健康飲食時(shí), 更有動(dòng)力堅(jiān)持到底。

【33】Support intrinsic motivation.

一定要激發(fā)自己的內(nèi)在動(dòng)機(jī)。

【34】You're intrinsically motivated when you pursue an activity that feels like an end in itself.

當(dāng)你追求的事情快告一段落時(shí), 你的內(nèi)在動(dòng)機(jī)會(huì)激發(fā)出來,

【35】You do something for the sake of doing it.

做完這件事便是你的動(dòng)機(jī)。

【36】If you wish you had a few more minutes to finish your walk by the end of the day, you're intrinsically motivated.

如果你希望再多給自己幾分鐘, 好讓自己在今天之內(nèi)完成工作, 那說明你的內(nèi)在動(dòng)機(jī)激發(fā)了出來。

【37】If you can't wait to go home, you aren't.

如果你只希望快點(diǎn)回家, 那你并沒有激發(fā)出內(nèi)在動(dòng)機(jī)。

【38】To increase intrinsic motivation, start with selecting activities that you enjoy pursuing.

要想提升內(nèi)在動(dòng)機(jī), 可以從自己最感興趣的活動(dòng)開始。

【39】A workout that you actually enjoy is more likely to become part of your routine.

你真正喜歡的運(yùn)動(dòng) 才更有可能成為你日常生活的一部分。

【40】Often people choose the wrong activity.

人們常常選錯(cuò)行動(dòng)。

【41】In an experiment, Kaitlin Woolley and I asked people to choose between listening to the song "Hey Jude" by the Beatles and listening to a loud alarm.

我和凱特琳.伍利 在一項(xiàng)試驗(yàn)中請參與者聽音樂, 讓他們在披頭士樂隊(duì)的《Hey Jude》 和嘈雜的鬧鈴之間做出選擇,

【42】Seems like an obvious choice, right?

選擇結(jié)果顯而易見,對(duì)吧？

【43】But the majority of the people chose the alarm because it paid more.

但大多數(shù)人選擇了鬧鈴, 因?yàn)檫@個(gè)選擇的報(bào)酬更高。

【44】Later, these people regretted their choice.

而不久后, 這些人都對(duì)這個(gè)選擇感到后悔。

【45】Whether you look back, cut the middle, give advice, support intrinsic motivation, keep in mind, success does not require changing yourself.

不管你是保持復(fù)盤、縮短過程、提供建議, 還是激發(fā)自己的內(nèi)在動(dòng)機(jī), 一定要記住, 成功并不要求你改變自己,

【46】To stop procrastinating, modify your situation and outlook.

為避免拖延, 請改變你的環(huán)境和態(tài)度。

【47】Whitney Pennington Rodgers: Thank you so much, that was wonderful.

惠妮.彭寧頓.羅杰斯: 感謝您精彩的演講。

【48】And I'd love to get into some of the pieces that you suggested.

我想深入了解一下您給的這幾條建議。

【49】I think maybe one place to really start is this idea of intrinsic motivation.

也許我們可以從內(nèi)在動(dòng)機(jī)講起,

【50】So could you talk a little bit about intrinsic motivation?

您可以再講講內(nèi)在動(dòng)機(jī)嗎？

【51】What is it and why is it so important?

內(nèi)在動(dòng)機(jī)是什么,為什么這么重要？

【52】AF: Yes, intrinsic motivation is critical for success, because intrinsic motivation is the things that we are getting from doing the activity.

阿耶萊特.斐許巴克:沒錯(cuò), 內(nèi)在動(dòng)機(jī)對(duì)成功至關(guān)重要, 這是因?yàn)閮?nèi)在動(dòng)機(jī) 來自于我們所做的事情本身。

【53】An activity is purely intrinsically motivating when it's an end in itself, when it doesn't even make sense to ask, "Why do I do it?"

純粹由內(nèi)在動(dòng)機(jī)驅(qū)動(dòng)的事情, 其本身就是我們所追求的目標(biāo), 甚至不需要問,“我為什么要這么做？”

【54】I do it because I like doing it.

我這么做,就是因?yàn)槲蚁矚g這么做。

【55】Well, when we try to motivate ourselves, usually we have some goals that are not purely intrinsically motivating.

我們嘗試鼓勵(lì)自己時(shí), 有些目標(biāo)通常 并非完全依靠內(nèi)在動(dòng)機(jī)實(shí)現(xiàn)。

【56】Like, I need to finish this project at work, or I need to study for this class.

例如,我需要在上班時(shí)完成這個(gè)項(xiàng)目, 或我要為這堂課學(xué)習(xí)。

【57】But still, there is some level of intrinsic motivation.

但在某程度上還是存在內(nèi)在動(dòng)機(jī)的,

【58】It might be interesting, OK?

例如,這可能很有趣,

【59】It might be fun.

這可能很開心,

【60】It might be energizing.

這可能予人能量。

【61】And the more I feel like doing this thing is an end in itself, the more motivated people are going to be.

我越覺得這件事是我的目標(biāo), 我就越受到鼓舞。

【62】Now, let me also add that this is not intuitive for people.

我還想補(bǔ)充一點(diǎn), 這不是憑直覺得到的。

【63】I've mentioned that when we ask people to choose between two activities, they went for the activity that paid more and not for the one that they were more likely to enjoy and actually stick at that job later.

我剛剛提到,當(dāng)我們讓人二選一時(shí), 人們選擇了報(bào)酬更高的選項(xiàng), 放棄了自己更享受的選項(xiàng), 然后堅(jiān)持到底。

【64】We see that there are two mispredictions.

我們發(fā)現(xiàn)有兩個(gè)誤判。

【65】People think that other people don't care about intrinsic motivation as much as they do, and they think that they themselves will not care about intrinsic motivation as much as they end up caring.

很多人以為別人 和自己一樣不在乎內(nèi)在動(dòng)機(jī), 以為自己不在乎內(nèi)在動(dòng)機(jī), 是從一而終的。

【66】And that can explain a lot of the professional choices that we make that are not ideal, choosing the wrong workout regimen, the wrong healthy diet for ourselves

這就解釋了為什么很多職業(yè)選擇 并不理想。 選了錯(cuò)誤的鍛煉時(shí)間、 健康但錯(cuò)誤的飲食,

【67】because we don't quite appreciate how important it is to choose something that is not only a means to an end, but also feels like the end by itself.

都是因?yàn)槲覀儧]有意識(shí)到選擇的重要性, 我們應(yīng)該選擇的事情, 不僅是達(dá)成目標(biāo)的手段, 而且是目標(biāo)本身。

【68】WPR: Since we're talking about some of the things you shared in the talk, I'd love to also go back to another piece you mentioned there, which is just about negative feedback.

惠妮.彭寧頓.羅杰斯: 我們在討論您之前分享過的內(nèi)容, 我還想請教一下您提到的另一條建議, 是關(guān)于負(fù)面反饋的。

【69】And you said that it's hard for people to learn from negative feedback.

您認(rèn)為我們不容易從負(fù)面反饋中汲取經(jīng)驗(yàn),

【70】So could you talk a little bit more about that and what sort of feedback, how we can lean more into this, the positive feedback as you describe?

您可以就此展開說說嗎, 例如什么樣的反饋, 我們?nèi)绾我锌窟@種反饋, 也就是你所說的正向反饋？

【71】AF: Absolutely.

阿耶萊特.斐許巴克:當(dāng)然。

【72】So let me first say that I don't say that there is not much in negative feedback.

首先,我的意思不是說 負(fù)面反饋沒有太多可以學(xué)習(xí)的東西。

【73】There is.

恰恰相反,

【74】There are important lessons in negative feedback.

負(fù)面反饋中有很多重要的經(jīng)驗(yàn)。

【75】However, it's hard to learn those lessons.

但是我們不容易從中汲取經(jīng)驗(yàn)。

【76】And it's hard, first, because emotionally, negative feedback feels bad.

原因是,首先情感上, 負(fù)面反饋?zhàn)屓瞬缓檬堋?/p>

【77】So we disengage, we tune out.

因此我們不再理會(huì),置身事外。

【78】In one of the studies that we ran, we found that people don't remember the feedback and don't even remember their answer when it's negative.

在一項(xiàng)研究中, 我們發(fā)現(xiàn),人們既不記得負(fù)面反饋的內(nèi)容, 也不記得他們當(dāng)時(shí)的反應(yīng),

【79】They just disengage with a task, they don't learn.

他們僅僅是擺脫這件事, 而不是從中學(xué)點(diǎn)什么。

【80】The other reason that it's harder to learn from negative feedback is much more cognitive.

很難從負(fù)面反饋中 汲取教訓(xùn)的另一個(gè)原因 是認(rèn)知上的。

【81】It's not what we expected to hear.

負(fù)面反饋不是我們期待的話題,

【82】And so, you know, if you did something, expecting something to happen and then it happened, like, you kind of had a prediction that was supported with what later happened, and you remember it.

如果你做一件事時(shí), 事情朝著你期待的方向發(fā)展, 就好像,你的預(yù)感 與接下來發(fā)生的事情相吻合, 那么你會(huì)記得這件事。

【83】When you get negative feedback, it's often not what you expected.

而負(fù)面反饋通常不是我們所期待的事情,

【84】And that can be a very confusing experience for people.

而是非常莫名其妙的經(jīng)歷,

【85】And so they just don't learn.

所以人們并不會(huì)從中汲取經(jīng)驗(yàn)。

【86】It is cognitively a harder task to learn from what's not.

在認(rèn)知上,我們很難 從被人否定的事情中學(xué)習(xí),

【87】It's learning by elimination.

但我們確實(shí)可以用排除法學(xué)習(xí),

【88】So negative feedback is important.

所以負(fù)面反饋也是重要的。

【89】There are often unique lessons in negative feedback, not to mention that if we don't learn from negative feedback, we're probably missing just a lot of the information that is out there.

來自負(fù)面反饋的經(jīng)驗(yàn)常常別具一格, 如果我們不從中學(xué)習(xí), 我們很可能錯(cuò)過很多客觀信息。

【90】And so we need to be able to do that.

所以我們要培養(yǎng)從負(fù)面反饋中學(xué)習(xí)的能力。

【91】And I mentioned giving advice, like, one of the strategies that we can use to learn from negative feedback.

我剛剛提到要為他人提供建議, 也是一個(gè)從負(fù)面反饋中學(xué)習(xí)的策略。

【92】We also need to realize that it is so much easier to learn from positive feedback.

我們還要意識(shí)到 從正面反饋中學(xué)習(xí)要容易得多。

【93】So, you know, whenever we can teach someone through positive feedback, they are probably going to be more attentive and better able to learn.

所以我們向別人提供正面反饋時(shí), 這些人可能會(huì)更加專注、 更好地從中學(xué)習(xí)。

【94】WPR: And you talk about that in the way of giving advice and that sort of, puts you in the space of thinking positively towards someone and maybe potentially receiving more positive feedback yourself.

惠妮.彭寧頓.羅杰斯: 你提到通過向別人提供建議 可以讓自己正面看待別人, 同時(shí)自己也可能接收到更正面的反饋。

【95】AF: Yes, and not only it puts you in a position of power and doing something useful for the feedback, helping another person, it also forces you to think about what you have learned, OK?

阿耶萊特.斐許巴克:是的, 這樣做不但可以自我賦權(quán), 做一些有利于反饋的事情, 幫助他人, 而且推動(dòng)自己思考 從中學(xué)到了什么,對(duì)不對(duì)？

【96】I know when we ask people to give advice, in particular people that are struggling, their immediate response is like, "What do I know?"

當(dāng)我們向別人尋求建議, 尤其向正在經(jīng)歷困難的人尋求建議時(shí), 這些人的反應(yīng)是,“我知道些啥？”

【97】'"Why would you ask me?

“為什么要問我？

【98】I'm unemployed."

我連工作都找不到?！?/p>

【99】Well, not me, but the person we are asking.

我不是在說自己,只是舉個(gè)例子。

【100】'"I'm unemployed, Why would you ask me about how to get a job?"

“我沒找到工作, 為什么你還問我怎么找工作？”

【101】And you kind of need to remind them, "Well, you know how to get a job because you've been doing that, because you've been struggling."

這時(shí)你需要提醒對(duì)方, “你知道怎么找工作, 因?yàn)槟阋恢痹谡夜ぷ? 并在此期間面對(duì)了很多困難?！?/p>

【102】And that forces the person to think about what they have learned.

這樣的回應(yīng)促使對(duì)方思考 自己從中汲取的教訓(xùn),

【103】And so we're kind of tackling both the emotional barrier to learning and the cognitive barrier to learning.

借此解決從負(fù)面反饋中學(xué)習(xí)的情感障礙 和認(rèn)知障礙。

【104】WPR: We have a question here from TED Member Mariam.

惠妮.彭寧頓.羅杰斯:TED成員瑪麗安 想向您請教以下問題。

【105】They ask, "How do we find perseverance and grit for the dreams and goals that take time?"

“我們怎樣才有毅力和勇氣 成就長遠(yuǎn)的夢想和目標(biāo)？”

【106】So how do we redefine the timelines and bring that into our life?

也就是說,我們怎么重新定義時(shí)間線 并把它應(yīng)用到生活中?

【107】AF: Oh, Mariam, that's a real problem, right?

阿耶萊特.斐許巴克: 瑪麗安,這個(gè)問題非常具有現(xiàn)實(shí)意義,

【108】Because ...

因?yàn)椤?/p>

【109】Because of the middle problem, right?

因?yàn)檫@關(guān)乎過程問題。

【110】Because we are excited when we start on something, we are excited when we are about to achieve an important milestone or the ultimate goal.

我們剛開始做一件事時(shí)會(huì)很興奮, 我們達(dá)到重要的里程碑時(shí)會(huì)很興奮, 實(shí)現(xiàn)最終目標(biāo)時(shí)也會(huì)很興奮,

【111】And in the middle, we lose steam.

但是在做這件事的過程中,我們會(huì)萎靡不振,

【112】We lose our motivation.

我們會(huì)缺乏動(dòng)機(jī)。

【113】And what I would say is, break your goal into sub-goals.

我想說的是,請把你的目標(biāo) 分解成幾個(gè)小目標(biāo)。

【114】Saving for retirement is, you know, my ultimate example.

以我為例,儲(chǔ)存養(yǎng)老金是我的終極目標(biāo)。

【115】Saving for retirement is really a hard goal because you need to start working on this goal when you are so far from completing the goal, OK?

儲(chǔ)存養(yǎng)老金其實(shí)是個(gè)很難實(shí)現(xiàn)的目標(biāo), 因?yàn)閺拈_始執(zhí)行 到目標(biāo)完成,要經(jīng)歷很長一段時(shí)間。

【116】When it seems like it's going to be a different person, that they don't really know that you would benefit from pursuing this goal.

這個(gè)過程中自己也可能前后不一, 甚至變得不確定自己是否可以從中獲益。

【117】But you can think about your annual savings, how much did you save this year for retirement, not how much you're going to save in total.

但你可以思考一下每年的儲(chǔ)蓄, 每年給自己存了多少養(yǎng)老金, 而不是總共給自己存了多少養(yǎng)老金。

【118】Exercising goal.

還有運(yùn)動(dòng)目標(biāo),

【119】People talk about a weekly exercising goal.

大家通常講的是每周的運(yùn)動(dòng)量。

【120】Now, clearly you do not just want to exercise this week.

顯然你不僅在這周運(yùn)動(dòng),

【121】You will have that goal again next week.

下周也會(huì)完成相同的運(yùn)動(dòng)量。

【122】Well, you set the weekly exercise goal so it has a beginning and an end and very short middle.

定好每周的運(yùn)動(dòng)目標(biāo), 這樣的目標(biāo)有清晰的起點(diǎn)、終點(diǎn), 以及一個(gè)非常短暫的過程。

【123】School is an interesting one because it is actually easier in higher education where we break the year more clearly into terms which are relatively short.

上學(xué)也是個(gè)有趣的例子, 高等教育實(shí)際上更容易 在每學(xué)年設(shè)置相對(duì)較短的學(xué)期,

【124】So there is not much of a middle.

因此學(xué)期時(shí)長不算太長。

【125】And for kids, they have the long year, which is kind of hard, like, you start in September so maybe you are excited on the first week and then you will be again excited in June when the school year is about to end.

但對(duì)于兒童來講,他們的學(xué)年更長, 會(huì)比較辛苦, 可能在九月份開學(xué)第一周激動(dòng)不已, 然后在次年六月份激動(dòng)不已, 因?yàn)檫@一學(xué)年馬上結(jié)束。

【126】But there's such a long middle.

但學(xué)期時(shí)長非常長。

【127】Break it into a weekly goal, a monthly goal, something that has a short middle and that is not long-term.

把目標(biāo)分解成每周目標(biāo), 每月目標(biāo), 讓執(zhí)行這些目標(biāo)的用時(shí)短一些, 不要太長。

【128】People are not good at pursuing something where the benefits are very far.

人們不擅長追求過于遙遠(yuǎn)的好處。

【129】WPR: I mean, in your research, have you found that people of different backgrounds, you know, by age or gender or race, that they experience motivation differently or that there are certain strategies that are more helpful?

惠妮.彭寧頓.羅杰斯:在你的研究中, 有沒發(fā)現(xiàn)不同背景的人, 例如不同年齡、性別和種族, 他們產(chǎn)生的動(dòng)機(jī)不同, 或者說,有一些更有用的策略？

【130】AF: There is a lot of research on developmental effects.

阿耶萊特.斐許巴克: 關(guān)于發(fā)育影響的研究有很多。

【131】You brought up several other variables that just get me thinking in like, ten different directions right now.

你提到的這些變量讓我產(chǎn)生了 十個(gè)不同方向的想法。

【132】So let me focus on the age.

我先重點(diǎn)說說年齡。

【133】There are some really interesting developmental effects.

有一些很有趣的發(fā)育影響。

【134】Self-control develops with age, so the ability to put aside something because there is something more important that you want to do, that's something that develops into your 20s

自控力隨著年齡增長而發(fā)展, 讓人能夠擱置一些事情, 因?yàn)橛衅渌匾氖虑榈戎瓿? 這種自控力在我們20來歲的時(shí)候發(fā)展,

【135】and that suggests that maybe there is another reason why we should stop calling our teenagers "procrastinators"

這也許意味著正因如此, 我們不該稱呼青少年為“拖延癥患者”,

【136】and blaming them for lack of self-control.

或指責(zé)他們?nèi)狈ψ钥亓?

【137】They are still developing it.

因?yàn)榍嗌倌甑淖钥亓θ栽诎l(fā)展中。

【138】At a later age, we see that as people's resources, our physical resources are on the decline, then there are new challenges.

年紀(jì)稍微大點(diǎn)時(shí), 我們發(fā)現(xiàn)人類的資源, 例如自然資源正在變少, 這帶來新的挑戰(zhàn)。

【139】And I briefly touch the idea that you often need to find a compromise between several goals, and you need to think about how you pursue several goals at the same time.

我簡單地引出這個(gè)話題, 想表示你常常需要 在平衡不同的目標(biāo)時(shí)選一個(gè)折中方法, 思考怎樣才能同時(shí)實(shí)現(xiàn)好幾個(gè)目標(biāo)。

【140】In research, we often look at this in terms of finding activities and we refer to them as multi-final.

在研究中, 我們常常通過行動(dòng)調(diào)查來研究這一點(diǎn), 我們稱之為多目標(biāo),

【141】They achieve more than one goal.

實(shí)現(xiàn)的目標(biāo)不止一個(gè)。

【142】It's like, my example is bringing lunch from home to your office.

舉個(gè)例子, 你從家里帶午飯到辦公室,

【143】This is healthier and saves you time and it's often better food, at least for me, OK?

吃得更健康、更省時(shí), 同時(shí)食物更美味, 至少對(duì)我來說是這樣的,對(duì)吧？

【144】So you achieve several goals at the same time.

因此好幾個(gè)目標(biāo)同時(shí)達(dá)到。

【145】With older age, often you need to give more thought into how to choose activities that allow you to interact with other people while also getting your daily exercise, while also maybe enjoying the fresh air outside, just bringing more to the same activity because maybe there's just less resources.

年齡稍大時(shí), 你的思考重點(diǎn)更多擺放在怎么做, 才能與其他人交往的同時(shí), 保持日常鍛煉, 保持戶外運(yùn)動(dòng), 讓同一件事發(fā)揮更多的價(jià)值, 因?yàn)橘Y源變少了。

【146】We also see that you need to drop some goals in your life.

我們還發(fā)現(xiàn), 人們不得不舍棄一些人生目標(biāo)。

【147】And you know, we always drop goals when they are no longer useful for us.

我們總是放棄那些對(duì)我們 不再有用的目標(biāo)。

【148】So maybe you used to run and at one point that didn't feel right for your body, you were able to do it and you had to switch to a different exercise.

例如,你以前常常跑步, 但后來發(fā)現(xiàn)跑步對(duì)你的身體不好, 即便你能夠跑步, 你也不得不換一項(xiàng)運(yùn)動(dòng)。

【149】And people often have crises when they need to switch from one goal to another, but goals need to be dropped.

從一個(gè)目標(biāo)轉(zhuǎn)換到另一個(gè)目標(biāo)時(shí), 人們常常覺得困難, 但有時(shí)候需要我們斷舍離。

【150】WPR: Well, TED Member Ron asks a question about progress.

惠妮.彭寧頓.羅杰斯:TED成員羅恩 想要請教一個(gè)關(guān)于進(jìn)度的問題。

【151】They want to know, "What do you do if you look back over the last week or month, and you're disappointed in the progress you've made.

這個(gè)問題是, “如果對(duì)自己上周或上個(gè)月的進(jìn)度 感到失望,那要怎么辦,

【152】How do you move forward from that feeling?"

怎樣才能讓自己擺脫失望,繼續(xù)前進(jìn)？”

【153】AF: So you can choose whether to look back or to look forward, Ron, right?

阿耶萊特.斐許巴克:羅恩, 你可以選擇回看還是展望,對(duì)不對(duì)？

【154】At any point, it's completely up to you.

無論如何,這都取決于你自己。

【155】You can look at what you achieved.

你既可以關(guān)注自己實(shí)現(xiàn)的目標(biāo),

【156】You can look at what is still missing.

也可以關(guān)注自己尚未完成的事情,

【157】And you can kind of try to see what's motivating for you.

你可以看看哪種方式更能鼓舞到你。

【158】If you are disappointed with the progress that you have made, now you have the choice how to frame your disappointment.

如果你對(duì)自己的進(jìn)度感到失望, 那么你有權(quán)決定如何看待這種失望。

【159】Is it lack of commitment or lack of progress?

你失望的是沒能遵守承諾, 還是沒能完成進(jìn)度？

【160】Now let's think about it.

我們一起思考一下這個(gè)問題。

【161】If it's lack of progress, then, you know, your disappointment is healthy, OK?

如果失望的是沒能完成進(jìn)度, 那么你的失望并非壞事,知道嗎？

【162】That suggests that you should do more.

這意味著你應(yīng)該做得更多。

【163】You have not made progress, so let's just double the effort, let's work harder.

你沒能達(dá)到相應(yīng)進(jìn)度, 所以要加倍努力,更勤快地工作。

【164】If your interpretation is lack of commitment, well, that's not great, because now you assume that you did not make progress because probably you cannot make progress and will never make progress.

如果你對(duì)失望的理解 是自己沒能遵守承諾, 那不是一件好事, 因?yàn)槟阏J(rèn)為自己沒達(dá)到目標(biāo)進(jìn)度的原因 是你無法做到且永遠(yuǎn)做不到。

【165】And we can see how that kind of thinking is not very healthy.

因此這個(gè)思考方式不太積極。

【166】And so what we find in studies is that when people frame past failures, or some setbacks as lack of progress, that increases motivation.

我們的研究結(jié)果表明, 如果人們把過去失敗的經(jīng)歷 或遭遇的挫折視為進(jìn)度上的缺失, 那么其動(dòng)機(jī)能夠提高。

【167】'"I did not exercise yesterday, I should definitely exercise today."

例如,“我昨天沒有運(yùn)動(dòng), 今天必須運(yùn)動(dòng)?！?/p>

【168】When they think about this lack of commitment, this is where we see problem.

如果視為沒能履行承諾, 那問題就來了。

【169】'"I did not exercise yesterday.

“我昨天沒有運(yùn)動(dòng),

【170】I might not have it in me.

我可能沒這個(gè)本事,

【171】Maybe I will never be able to be the person that I wanted to be."

我大概永遠(yuǎn)都無法成為理想中的自己。”

【172】It's up to you.

這取決于你如何看待問題,

【173】The framing is something that you can choose.

看待問題的方式是你可以選擇的。

【174】WPR: Well, one member asks about procrastinating for fear of failing.

惠妮.彭寧頓.羅杰斯:有一位成員想了解 因?yàn)閼峙率《鴮?dǎo)致的拖延。

【175】Do you have any tips for dealing with that?

您對(duì)這個(gè)問題有什么建議嗎？

【176】AF: Yes, there is some literature on what we call "self-handicapping."

阿耶萊特.斐許巴克:有的, 有一些關(guān)于“自我設(shè)限”的文獻(xiàn)。

【177】And self-handicapping is an interesting phenomenon.

自我設(shè)限是一個(gè)有趣的現(xiàn)象。

【178】It's like the student that purposely did not sleep the night before the exam so that if she doesn't do well, she can blame the circumstances.

舉個(gè)例子,學(xué)生在考前一晚故意不睡覺, 如果考得不好, 學(xué)生就可以歸咎于沒睡好。

【179】She can say, "Well, I was too tired to do well."

學(xué)生可以說, “我太累了,所以沒發(fā)揮好。”

【180】And we see that sometimes people do that because they're afraid to try because they are afraid about what failure might mean for who they are.

我們發(fā)現(xiàn)人們有時(shí)這樣做, 是因?yàn)樗麄兒ε聡L試, 害怕失敗可能給自己產(chǎn)生影響。

【181】I think that as a society, we should probably just have healthier relationships with setbacks.

我認(rèn)為一個(gè)社會(huì)中, 人們也許應(yīng)該與挫折建立更加良好的關(guān)系。

【182】There is a lot of work in motivation science about how to learn from failure, how to learn from a setback.

動(dòng)機(jī)科學(xué)中有許多研究 是關(guān)于如何從失敗和挫折中學(xué)習(xí)的。

【183】Probably the basic thing is to understand that there are lessons in there, OK?

可能重要的是,明白失敗和挫折里 有我們值得學(xué)習(xí)的地方,對(duì)嗎？

【184】That that was not a wasted experience.

它們不是白白浪費(fèi)的經(jīng)歷,

【185】That made me the person that I am, that enriched me somehow.

而是塑造我、充實(shí)我的經(jīng)歷。

【186】Think about it.

你想想,

【187】If you try to cook something, and you burn the dish, well, you don't have dinner, but you learned something about cooking, OK?

你嘗試做一道菜時(shí),菜糊了, 雖然你吃不成這道菜, 但你學(xué)到了一些烹飪技巧,對(duì)吧？

【188】And think about what you have learned.

想象你從中學(xué)到的東西。

【189】WPR: Yeah, yeah.

惠妮.彭寧頓.羅杰斯:是的,沒錯(cuò)。

【190】Well, I mean, I'm sure we have a lot of people on who are part of teams or, you know, working in groups and TED Member Colm, they ask about how you can motivate and unstick a group of people, a team.

我相信很多人 在團(tuán)隊(duì)里工作,或者是小組成員。 TED成員科爾姆 想請教您如何激勵(lì)團(tuán)隊(duì),使團(tuán)隊(duì)成員獨(dú)立。

【191】They lead multiple medium-sized teams and sometimes can sense that they're feeling a lack of motivation among the team members.

科爾姆領(lǐng)導(dǎo)幾個(gè)中型團(tuán)隊(duì), 有時(shí)感受到團(tuán)隊(duì)成員缺乏工作動(dòng)機(jī)。

【192】AF: Yeah, well, the larger the team, the larger the problem with motivation.

阿耶萊特.斐許巴克:確實(shí),團(tuán)隊(duì)越大, 動(dòng)機(jī)缺乏的問題越大。

【193】Basically, this is what we call "social loafing."

基本上,我們稱之為“社會(huì)性懈怠”。

【194】When there are many people that can do the work, then we all tend to leave the work to someone else.

一項(xiàng)工作有很多人都能夠完成時(shí), 人們往往把這項(xiàng)工作交給別人去做。

【195】And we see these effects really increasing very rapidly with the size of the team.

這種做法隨著團(tuán)隊(duì)擴(kuò)大而劇增。

【196】So there will be less social loafing in a team of two people and much more when it's a team of ten.

因此,社會(huì)懈怠在兩人團(tuán)隊(duì)里更少見, 在十人團(tuán)隊(duì)里更常見。

【197】We know that since basically Ringelmann, a French engineer, ran studies, so in some studies with men pulling a rope at the beginning of the 20th century, as you can imagine, when several men pull a rope together, they invest less effort, than when they do it by themselves.

我們了解這點(diǎn)基本上是因?yàn)?法國工程師林格爾曼做的一些研究。 20世紀(jì)初幾項(xiàng)關(guān)于男子拉繩的研究中, 正如你所想, 好幾個(gè)男人同時(shí)拉繩子, 每個(gè)人花的力氣 比自己獨(dú)自拉繩子時(shí)要少。

【198】And we see it in studies all the time.

這個(gè)結(jié)論一直貫穿各項(xiàng)研究中。

【199】The simplest solution: make sure that you can identify people's contributions.

最簡單的解決辦法是 確保你能辨別每個(gè)人的付出,

【200】That it's not one pile of contribution.

而不是所有人的整體付出。

【201】We know how much each person did.

我們要了解每個(gè)人付出了多少。

【202】We can say that, Whitney, this is how much you did, and Ayelet, this is how much you did.

我們可以說,惠妮,這些是你做的, 阿耶萊特,這些是你做的。

【203】We even see this with donation.

這個(gè)方法也應(yīng)用到了捐款上。

【204】So, you know, sometimes you give money to charity and it all goes into some like, large bucket, and your 10-dollar contribution feels like a drop in the ocean.

有時(shí)你把錢捐給慈善機(jī)構(gòu), 這些錢像是倒進(jìn)了大池子里, 你捐贈(zèng)的10美元不過是滄海一粟。

【205】Other times, some organizations and charity campaigns, they make sure that they list each donation.

但有時(shí),一些機(jī)構(gòu)或慈善活動(dòng) 總能保證每一筆捐贈(zèng)的公示。

【206】So you can see that Whitney gave 10 dollars, and this is much more motivating and likely takes care of the problem with having a large group of people working together toward the goal.

因此你能看到,惠妮捐了10美元, 這讓人更受鼓舞, 也許這也能解決 大型團(tuán)隊(duì)為同一目標(biāo)共同奮斗的問題。

【207】WPR: I think sort of, in the same bucket of thinking about positive and negative ways to motivate in groups,

惠妮.彭寧頓.羅杰斯:我也有同感, 對(duì)于鼓勵(lì)團(tuán)隊(duì)工作的積極和消極方式。

【208】TED Member Hahnsol asks, from an individual perspective, about the difference between positive and negative motivation.

TED成員漢索爾想知道, 如何從個(gè)人的角度看待 積極動(dòng)機(jī)和消極動(dòng)機(jī)的不同之處。

【209】You know, "I want to do this"

比如說,“我想做這個(gè)”

【210】versus "I need to do this to avoid trouble."

和“我需要做這個(gè)以防麻煩”,

【211】Is there one that's better than the other in terms of keeping a person motivated?

哪個(gè)更勝一籌,能讓人保持動(dòng)力？

【212】AF: I would say that yes.

阿耶萊特.斐許巴克:我覺得確實(shí),

【213】'"Do" goals are better than "do not" goals.

“做”比“不做”更勝一籌。

【214】Approach goals are better than avoidance goals.

趨向型目標(biāo)比回避型目標(biāo)更勝一籌。

【215】What do I mean by that?

這是什么意思呢?

【216】When you invite people to bring more positive thoughts to their lives, this is much easier than when you tell them not to think about something negative.

引導(dǎo)別人多多積極思考自己的人生, 比告訴他們不要有消極的想法 更容易讓人接受。

【217】Push away negative thoughts.

推開消極的想法。

【218】When you invite people to bring more healthy foods to their their diet, that's easier than removing foods from their diet.

引導(dǎo)別人多吃健康食品, 比直接丟棄垃圾食品 更容易讓人接受。

【219】'"Do not" goals are problematic, in particular when we think about the long run, when we think about doing things more than today and this week.

回避型目標(biāo)是有問題的, 尤其當(dāng)我們考慮到長期發(fā)展, 考慮到做一件事用時(shí)多于一天或一周。

【220】There are two reasons.

原因有二。

【221】One reason is that this approach, these "to do" goals, tend to just bring to mind what you need to do, whereas the "do not" goals tend to bring to mind what you should not do.

第一,這些趨向型目標(biāo) 會(huì)提醒你需要完成的事情, 而回避型目標(biāo)會(huì)提醒你不應(yīng)該做的事情。

【222】So if you think that you should stop doing something or stop thinking about something, how do you know if you are successful?

如果你總想著拒絕做一件事, 或者干脆不去想這件事, 你怎么知道自己會(huì)不會(huì)成功？

【223】You ask yourself, "Do I still have this forbidding thought?"

你問一下自己, “我有這種回避型的想法嗎？”

【224】Well, by asking, you bring it to mind, OK?

通過問自己來提醒自己,好嗎？

【225】The other reason is just reactive, OK?

第二個(gè)原因是關(guān)于反應(yīng)。

【226】When I tell you that you should not eat something, this is exactly the thing that you want to eat.

當(dāng)我告訴你不要吃一樣?xùn)|西時(shí), 你想要吃的偏偏就是那樣?xùn)|西。

【227】Like, don't look to the right.

就像我說,不要往右邊看,

【228】Well, everybody's now looking to the right, right?

現(xiàn)在所有人都往右邊看,對(duì)不對(duì)？

【229】Let me also say that the one big advantage of avoidance goals, of "do not" goals, is that they seem urgent.

回避型目標(biāo)最大的特點(diǎn), “不要做”一件事最大的特點(diǎn) 就是讓這件事看起來很緊急。

【230】If I tell you that you should stop eating red meat, then it seems more urgent than let's say, eat more green vegetables.

如果我說你不能再吃紅肉了, 這聽起來比你應(yīng)該多吃蔬菜更加緊急。

【231】And so avoidance goals have their place in our life, they seem urgent.

因此回避型目標(biāo) 在我們生活中也有用武之地, 這些目標(biāo)看起來很緊急。

【232】Now, the question was also about like, needs vs. wants, which somewhat overlap with the approach/avoidance, but not totally.

現(xiàn)在,這個(gè)問題還關(guān)乎到 需求和意愿的對(duì)抗, 這在某種程度上與 趨向和回避的關(guān)系具有相似之處, 但并非完全相同。

【233】There are things that we feel like we're absolutely required to do like, we might feel that a high school degree is like, "I need to do it. This is absolutely a must."

有些事情我們覺得自己絕對(duì)要做, 例如,我們可能覺得 高中學(xué)歷是“我需要的, 這絕對(duì)是必須的?！?/p>

【234】Whereas, a higher education, "I want to do that."

然而,高等教育是“我想要的”,

【235】Like, that might be an extra bonus.

感覺像是額外獎(jiǎng)勵(lì),

【236】That might be a wonderful thing to do.

是一件美好的事情。

【237】And then we find that there are different emotions that are associated with these different goals.

我們還發(fā)現(xiàn),不同的情感 聯(lián)結(jié)著不同的目標(biāo)。

【238】So, you know, whereas success on a need, successfully pursuing a need is more likely to be associated with feeling relieved and "Oh, I did this."

完成需求性目標(biāo)的成功, 成功滿足需求后, 更多是覺得松了一口氣, “哦,我做到了”。

【239】Success on a "want" goal, an aspiration, is more likely to make us proud and make us feel that we have done more than we should have done.

完成意愿性目標(biāo)的成功,實(shí)現(xiàn)自己的抱負(fù), 更多是讓自己感到驕傲, 覺得自己所做的一切, 遠(yuǎn)超過自己應(yīng)該做的一切。

【240】WPR: TED Member Jo-Neal is just curious about sticking to a schedule and how important that is to reaching a goal and tips for doing that.

惠妮.彭寧頓.羅杰斯:TED成員喬尼爾 對(duì)執(zhí)行計(jì)劃感到好奇, 想了解執(zhí)行計(jì)劃對(duì)實(shí)現(xiàn)目標(biāo)的重要性 以及其他建議。

【241】AF: Yeah, thanks for asking about schedule.

阿耶萊特.斐許巴克:謝謝這個(gè)關(guān)于計(jì)劃的問題。

【242】Many people like to have a "to do" list and kind of, going by the "to do" list.

很多人會(huì)列出待辦事項(xiàng)清單, 然后根據(jù)這份清單走。

【243】Just a personal anecdote.

我分享一則趣事。

【244】When I was debating the many covers for my book, one of them has a "to do" list that was proposed by the publisher.

在決定我一本書的封面時(shí), 其中一個(gè)封面選項(xiàng)就是待辦事項(xiàng)清單, 由出版商建議使用。

【245】And I said, "Well, I can't have a 'to do' list on the cover because I don't recommend 'to do' lists, and I don't write about 'to do' lists."

我說,“我不能用這個(gè)待辦事項(xiàng)清單做封面, 因?yàn)槲壹葲]有推薦使用待辦事項(xiàng)清單, 也沒有寫待辦事項(xiàng)清單的相關(guān)內(nèi)容?！?/p>

【246】And so you kind of know how I feel about sticking to your "to do" list and the schedule.

因此你大概知道我是怎么看待 按照待辦事項(xiàng)清單和計(jì)劃行事的。

【247】It's good to write down what you want to do.

寫下你想做的事情是件好事,

【248】And I actually suggest drawing your goal system so your different goals and relationship between them, whether they help or suppress each other, just that you understand your priorities.

實(shí)際上我建議你畫一個(gè)目標(biāo)體系, 理清不同目標(biāo)及其關(guān)系, 不管這些目標(biāo)之間是相輔相成還是相互制約, 這么做都有助于理解事情的優(yōu)先級(jí)。

【249】But then the idea about goals, the beauty about goals, is that they get you going.

但是目標(biāo)的本質(zhì)與魅力, 在于促使你前進(jìn)。

【250】They they give you purpose, they make you intrinsically motivated, they make you engage, you get to connect to other people over goals.

他們給予你奔頭, 讓你產(chǎn)生內(nèi)在動(dòng)機(jī), 讓你投入, 在追求目標(biāo)的過程中你與其他人交流,

【251】You get to feel good.

你自我感覺良好。

【252】Whether you have actually reached all these goals on your "to do" list?

至于你實(shí)際上是否實(shí)現(xiàn)了 待辦事項(xiàng)清單上的所有目標(biāo),

【253】Often, who cares, OK?

誰在乎呢,對(duì)不對(duì)？

【254】It doesn't really matter.

這并不重要。

【255】It matters that you made progress.

重要的是你進(jìn)步了。

【256】So I'm not a fan of strictly making sure that you checked everything on the list.

所以,我不是清單信徒,不覺得 我們非要按照清單完成所有事項(xiàng)不可。

【257】WPR: We're wrapping up here, and actually there was just one question as a follow up from before, which was just about, if not "to do" list, what's sort of an alternative to that approach?

惠妮.彭寧頓.羅杰斯:我們到這兒 就快結(jié)束了,最后還剩一個(gè)問題, 繼上個(gè)問題來說, 如果沒有待辦事項(xiàng)清單, 那有什么可替代方案嗎？

【258】AF: A goal system.

阿耶萊特.斐許巴克:目標(biāo)體系。

【259】Now a goal system is basically you writing down the main goals that you currently want to pursue, OK?

你在一個(gè)目標(biāo)體系中列出主要目標(biāo), 那些你正在追求的目標(biāo)。

【260】So it doesn't need to be in your entire life, but in this time, in the year, like what are the things that are important for me?

這些目標(biāo)不必是人生目標(biāo), 但可以是此時(shí)或今年的目標(biāo), 例如,對(duì)我而言,什么東西比較重要？

【261】And it could be like, in terms of my social relationship, work, projects at home, what are the things that you want to achieve, OK?

也可以是,在社會(huì)關(guān)系、工作、 家庭任務(wù)中, 你想要實(shí)現(xiàn)的事情有哪些？

【262】And then what are the activities that serve any of these goals and understand the relationship between these goals, between these activities, being particular on the look for activities that help you achieve several goals simultaneously.

哪些行動(dòng) 可以達(dá)到其中的目標(biāo), 了解目標(biāo)之間的關(guān)系, 行動(dòng)之間的關(guān)系, 尤其找到那些可以 幫助你同時(shí)實(shí)現(xiàn)不同目標(biāo)的行動(dòng)。

【263】These are the things that you want to do.

這些是你想要做的事情。

【264】WPR: And just as we're wrapping up here, if there's one thing for folks to take away from this conversation, what do you feel like is the big piece of advice that everyone should apply to their lives?

惠妮.彭寧頓.羅杰斯: 問答環(huán)節(jié)即將結(jié)束, 如果聽眾要從這場談話中帶走一些東西, 你認(rèn)為所有人都該 學(xué)以致用的建議是什么？

【265】AF: You motivate yourself by changing the situation and the framing of the situation.

阿耶萊特.斐許巴克:激發(fā)自己的動(dòng)力, 要么改變環(huán)境, 要么改變你看待環(huán)境的方式。

【266】It's not about fantasizing that you will be a different person.

不是叫你自我美化,成為與眾不同的人,

【267】It's really about changing what surrounds you and how you see that, how you find your outlook of what's around you.

而是改變你的周遭環(huán)境、 看待問題的方式, 以及對(duì)待周遭環(huán)境的態(tài)度。

【268】This is basically the lesson, by the way, from the social sciences, so this is not just for motivation, this is how we explain people's behavior in terms of the situation that they are responding to.

這些基本上都是從社會(huì)科學(xué)汲取的經(jīng)驗(yàn), 不僅為了激發(fā)動(dòng)力, 而且為了對(duì)人們回應(yīng)環(huán)境的行為作出解釋。

【269】And it's very applicable to staying motivated.

這同樣適用于保持動(dòng)機(jī)。

【270】WPR: Thank you so much, Ayelet, for joining us today.

惠妮.彭寧頓.羅杰斯:非常感謝 阿耶萊特今天出席我們的活動(dòng)。

【271】AF: Thanks, everyone, for having me.

阿耶萊特.斐許巴克:謝謝大家邀請我。

【272】Thank you, Whitney, for all these wonderful questions.

謝謝惠妮,謝謝大家精彩的提問。