TED英语演讲课
给心灵放个假吧
演讲题目：How to get motivated even when you don’t feel like it
演讲简介：
动机很复杂。心理学家将动机定义为启动并维持特定行为的欲望或动力。但有时，无论你对某个目标或嗜好有多喜爱，找到真正实现它的动力可能都很困难。为什么动机如此善变？探索内在和外在动机，并深入研究这些力量如何驱使我们动起来。
中英文字幕
You’ve always aspired to be a professional artist.
你一直渴望成为一名专业艺术家。
At last, this dream may become a reality, and you’re creating a portfolio to submit to art programs.
终于，这个梦想可能成真。你正在制作一个作品集， 准备提交给艺术专案。
But as the application deadline looms, you suddenly find yourself unmotivated, and avoiding the canvas altogether.
但是随着申请截止日期迫近，你突然发现自己失去动力， 完全不想靠近画布。
Why does motivation seem so fickle?
为什么动机看起来如此善变？
And what even is it in the first place?
动机究竟是什么？
Psychologists define motivation as the desire or impetus to initiate and maintain a particular behavior.
心理学家将动机定义为启动和持续特定行为的欲望或动力。
In other words, it’s the energy that drives you to do something.
换句话说，动机是驱使你做某件事的能量。
And knowing the source of that drive is particularly important when it comes to understanding how to maintain it.
想了解如何维持动力，认识动机的来源尤为重要。
These motivational forces generally fall into two broad categories: intrinsic and extrinsic.
动机通常分为两大类：内在动机及外在动机。
Intrinsic motivation is involved when you experience an activity as an end in itself.
当你将一个活动本身视为目的时，就涉及到内在动机。
Take a hobby, like playing video games.
以嗜好为例，例如玩电动游戏。
The experience largely explains the desire to do it.
经验本身大致就说明了做这件事的欲望来源，
Performing tasks that feel right in the moment— or that you find a meaningful, interesting, or satisfying— are driven by intrinsic motivation.
执行当下感觉愉快的任务，或者你觉得有意义、有趣或满足的任务，就是由内在动机驱动的。
Extrinsic motivation, on the other hand, refers to pursuing a task as a means to an end.
另一方面，外在动机指的是将一项任务视为达到某种目的的手段。
While few would consider going to the dentist as an enjoyable activity, you’re often motivated by the outcome of having clean, healthy teeth.
虽然很少人认为看牙医是愉快的事，但你的动机通常是想拥有洁净、健康牙齿。
Other examples of extrinsic motivation include completing a task to receive some sort of reward, whether it’s praise, power, or money.
外在动机的其他例子包括完成一项任务以获得某种奖励，无论是赞美、权力，还是金钱。
Notably, these rewards tend to come later, like receiving a bonus at the end of a quarter, or winning a competition after months of training.
值得注意的是， 这些奖励通常是之后才会得到，比如在季度结束时获得奖金，或者在几个月的培训后赢得比赛。
While extrinsic rewards, like getting paid, may seem appealing, their effectiveness can be surprisingly short-lived.
虽然得到报酬这种的外在奖励可能看起来很吸引人，但它们的效果可能出奇地短暂。
For example, a 2017 study found that those who were highly focused on the outcomes of their New Year’s resolutions— or driven by extrinsic motivation— weren’t the most likely to stick to them.
例如，2017 年的一项研究发现，对新年新希望达成的结果 特别注重的人，或者受到外在动机驱使的人，并非最有可能坚持下去的人。
What did predict persistence, however, was how much a person enjoyed pursuing their goals.
真正能预测毅力指标的是追求目标时，你感受到多少乐趣。
In other words, you’re more likely to maintain an exercise routine if you take classes you enjoy, rather than just those that build your biceps.
换句话说，如果上的课程是你喜欢的，你比较有可能维持健身的习惯，而不是只去上那些锻炼二头肌的课。
Years of psychology research have shown that high levels of intrinsic motivation— for school, a job,
多年的心理学研究显示，对学习、工作或运动课程具有高度内在动机的人
or an exercise class— are more likely to keep you engaged in the long run.
更有可能持续长期参与。
Day-to-day actions, though, are rarely either exclusively intrinsically or extrinsically motivated.
然而，日常活动很少是纯粹内在动机或外在动机。
Studying for a history exam, for example, can be intrinsically motivated If you’re curious about the culture of ancient Egypt.
例如，如果你对古埃及文化感到好奇，准备历史考试可能是来自内在动机，
But extrinsic motivators may also be at play, as you aim to get a good grade or feel pressure from family members to do well in school.
但如果你是想取得好成绩或因家人压力必须得到高分，外在动机就在其中发挥作用。
But having multiple motivators isn’t always better.
但拥有多重动机不一定更好。
One study of military cadets found that those who were driven both by intrinsic motivators, like self-improvement, and extrinsic motivators,
一项针对军校学员的研究发现，那些同时拥有自我提升等内在动机和找到好工作等外在动机驱动的人，
like the outcome of getting a good job, were overall less motivated than cadets driven by just one of these factors.
和找到好工作等外在动机驱动的人，总体上比只有一种动机的学员更不积极。
As a result, these cadets performed worse and were less likely to graduate.
结果，这些学员表现较差，毕业的可能性也更小。
Psychologists call this phenomenon the over justification effect— the idea that additional extrinsic motivators can actually muddy the waters when you already have the intrinsic drive to do something.
心理学家将这种现象称为过度合理化效应，也就是当你已拥有做某事的内在动力时，额外的外在激励因素实际上会让状况更加混乱。
But this is only a problem if you already find a task motivating.
但只有当你已经对某项任务很有兴趣时，这才是问题。
When you’re faced with an activity you find tedious or uninteresting, adding extrinsic rewards can be beneficial.
当你面临一项你觉得单调或无趣的活动时，增加外在奖励可能会有帮助。
In this way, extrinsic motivators can provide sufficient justification.
这样，外在激励因素就可以提供充分的理由。
While you may never enjoy doing the laundry, it may feel less daunting if you get praise from a loved one,
你可能一直都不喜欢洗衣服，但如果会得到亲人的赞许， 这件事也许会变得比较容易着手，
or even promise yourself that you’ll watch your favorite TV show when you’re done folding.
或者你跟自己说好，叠完衣服， 就可以看最爱的电视节目。
Motivation is complicated.
动机很复杂。
And sometimes, no matter how passionate you are about a goal or hobby, finding the motivation to actually do it can be difficult.
有时，无论你有多热爱某个目标或嗜好，可能都很难找到实际去做的动力，
But there are things you can do to increase your drive, even when it feels impossible.
但即使在最困顿的时刻，也有些方法可以增强你的动力。
Focus on building intrinsic motivation by making the task more fun in the moment.
集中精力去建立内在动机，让任务在执行当下变得更有趣，
Asking a friend to join you or simply putting on your favorite playlist can give you the boost to get started— and stick with your goals for the long haul.
邀请朋友一起加入，或者只是播放你喜欢的音乐，就可以给予你开始启动、坚持目标、长期投入所需的动力。
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