职场发展初级03:10habit building

Try something new for 30 days

用 30 天尝试一件新事

谷歌工程师马特·卡茨的 TED 短讲。他效仿摩根·斯普尔洛克给自己定下「30 天挑战」：每天拍一张照片、骑车上班、一个月写完 5 万字小说，还登上了乞力马扎罗山。结论是：30 天刚好够养成或戒掉一个习惯，而小而可持续的改变比又大又疯狂的挑战更容易坚持。语速平缓，适合初学者练听力。

播放器加载中…

台词(25 句)

00:03

A few years ago, I felt like I was stuck in a rut, so I decided to follow in the footsteps of the great American philosopher,

几年前，我觉得自己陷进了一成不变的老套路里，于是决定追随那位伟大的美国哲学家的脚步——

00:13

Morgan Spurlock, and try something new for 30 days.

摩根·斯普尔洛克，用 30 天去尝试一件新事情。

00:17

The idea is actually pretty simple. Think about something you've always wanted to add to your life and try it for the next 30 days.

这个想法其实非常简单：想一件你一直想加进生活里的事，然后在接下来的 30 天里去试试。

00:25

It turns out 30 days is just about the right amount of time to add a new habit or subtract a habit -- like watching the news -- from your life.

事实证明，30 天刚好是一段合适的长度，足够你养成一个新习惯，或者从生活里戒掉一个习惯——比如看新闻。

00:34

There's a few things I learned while doing these 30-day challenges. The first was, instead of the months flying by, forgotten, the time was much more memorable.

做这些 30 天挑战的过程中，我学到了几件事。第一件是：时间不再是几个月飞快掠过、转眼被忘记，而是变得难忘得多。

00:45

This was part of a challenge I did to take a picture every day for a month. And I remember exactly where I was and what I was doing that day.

这是我做过的一项挑战的一部分——连续一个月每天拍一张照片。我能清楚地记得那天我在哪里、在做什么。

00:54

I also noticed that as I started to do more and harder 30-day challenges, my self-confidence grew.

我还注意到，随着我开始做更多、更难的 30 天挑战，我的自信心也在增长。

01:01

I went from desk-dwelling computer nerd to the kind of guy who bikes to work.

我从一个整天赖在桌前的电脑宅男，变成了那种骑车去上班的人。

01:06

For fun! (Laughter) Even last year, I ended up hiking up Mt. Kilimanjaro, the highest mountain in Africa.

而且纯粹是为了好玩！（笑声）甚至在去年，我还徒步登上了非洲最高峰乞力马扎罗山。

01:13

I would never have been that adventurous before I started my 30-day challenges.

在开始这些 30 天挑战之前，我从来没有这么爱冒险过。

01:19

I also figured out that if you really want something badly enough, you can do anything for 30 days.

我还想明白了一件事：只要你真的足够渴望，任何事你都能坚持 30 天。

01:27

Have you ever wanted to write a novel? Every November, tens of thousands of people try to write their own 50,000-word novel, from scratch, in 30 days.

你有没有想过写一本小说？每年 11 月，数以万计的人都会尝试在 30 天里从零写出一部 5 万字的小说。

01:39

It turns out, all you have to do is write 1,667 words a day for a month.

结果发现，你要做的只是每天写 1667 个字，连写一个月。

01:46

So I did. By the way, the secret is not to go to sleep until you've written your words for the day.

于是我做到了。顺便说一句，秘诀就是：没写完当天的字数，就别去睡觉。

01:53

You might be sleep-deprived, but you'll finish your novel.

你可能会睡眠不足，但你会写完你的小说。

01:57

Now is my book the next great American novel? No. I wrote it in a month.

那么，我的书会是下一部伟大的美国小说吗？不会。我可是一个月就写完的。

02:02

It's awful. (Laughter) But for the rest of my life, if I meet John Hodgman at a TED party, I don't have to say, "I'm a computer scientist."

它糟透了。（笑声）但在我余生里，如果我在 TED 的聚会上碰到约翰·霍奇曼，我不必说「我是个计算机科学家」。

02:14

No, no, if I want to, I can say, "I'm a novelist." (Laughter) So here's one last thing I'd like to mention.

不，不用了；只要我愿意，我可以说「我是个小说家」。（笑声）最后我还想提一件事。

02:23

I learned that when I made small, sustainable changes, things I could keep doing, they were more likely to stick.

我学到的是：当我做的是小而可持续的改变、是我能一直做下去的事时，它们更容易坚持下来。

02:30

There's nothing wrong with big, crazy challenges. In fact, they're a ton of fun.

又大又疯狂的挑战并没有什么不好，事实上，它们乐趣无穷。

02:36

But they're less likely to stick. When I gave up sugar for 30 days, day 31 looked like this.

但它们更难坚持下去。我戒糖 30 天之后，第 31 天是这个样子的。

02:43

(Laughter) So here's my question to you: What are you waiting for?

（笑声）所以我想问大家一个问题：你还在等什么呢？

02:49

I guarantee you the next 30 days are going to pass whether you like it or not,

我可以保证，不管你喜不喜欢，接下来的 30 天照样会过去，

02:55

so why not think about something you have always wanted to try and give it a shot!

那为什么不想一件你一直想尝试的事，然后给它一次机会呢！

03:02

For the next 30 days. Thanks. (Applause)

就用接下来的 30 天。谢谢。（掌声）