How To Force Your Brain To Crave Doing Hard Things

发布时间 2023-09-29 22:25:26 来源

中英文字稿

Science shows there's a hidden motivation switch located deep in the brain that unlocks a level of motivation more powerful than money, praise or fame. One that practically forces your brain to crave doing the hard work you keep putting off. I'm Rian Dars, co-founder and CEO of the Flow Research Collective and along with my partner, Steven Kotler, we've taught thousands of professionals how to access flow states at will.

科学研究表明，在大脑深处存在一个隐藏的动力开关，可以激发出比金钱、赞美或名誉更强大的动力。这种动力几乎可以让你的大脑渴望去完成那些你一直拖延的艰难工作。我是瑞安·达斯，流程研究机构的联合创始人和首席执行官，与我的合伙人史蒂文·科特勒一起，我们已经教授了成千上万名专业人士如何随意进入心流状态。

Now picture this, you've set your alarm early, determined to start the day right, but when it rings you hit snooze repeatedly. Last night's enthusiasm has already evaporated and the blanket weighs you down like a concrete slab. The day ahead feels like an enemy to avoid instead of a challenge to conquer. At your desk, the cursor blinks and your to-do list stares back at you. You know you should work, but something inside you just won't cooperate.

试着想象一下这个场景：你把闹钟调早了，决心好好开始新的一天。但当闹钟响起时，你却不断按下“贪睡”按钮。昨晚的热情已经消散，被子压得你像动弹不得的混凝土板。接下来的这一天让你感到避之不及，而不是迎难而上的挑战。在书桌前，光标闪烁，你的待办事项表在眼前盯着你。你知道自己应该努力工作，但内心深处却不愿配合。

Lunch comes and goes, you tell yourself you'll start soon, but the afternoon finds you lost in distractions chasing trivial tasks while the important ones loom large and untouched. And the day ends and the weight of what you didn't accomplish settles in. As you put your head on the pillow, you feel the sting of disappointment. Having fallen short of the potential you know you're capable of one more day. If you experience this sort of depletion in drive, know this. You're not lazy. Procrastination is in the problem and there's nothing abnormal about you.

午饭时间一晃而过，你对自己说很快就会开始，但到了下午，你发现自己被琐事分散了注意力，而那些重要的任务依然悬而未动。当一天结束时，你感受到未完成任务的压力。在枕头上躺下时，你感到失望的刺痛，因为又一天没有达到自己明知道可以达到的潜力。如果你感受到这种动力的缺乏，要知道：这不是因为懒惰，拖延也不是问题，你并没有什么异常之处。

The problem is more than a lack of motivation. Rather, the issue is that you lack a specific type of motivation, which we're going to cover in a moment. And we're going to cover a number of science-backed solutions for how to create limitless motivation to do even most difficult, laborious work. And it starts with upgrading your fuel source. So there's really two types of motivational fuel. One far outperforms the other. The trouble is most of us are stuck relying on the weaker of the two.

问题不仅仅是缺乏动力。实际上，问题在于你缺少的是一种特定类型的动力。我们马上就会讨论这一点，并且介绍一些科学支持的方法来帮助你创造无尽的动力，即使是面对最困难、最费力的工作。这一切都始于升级你的动力来源。实际上，有两种动力源，其中一种远比另一种有效。问题在于我们大多数人都依赖于较弱的那一种。

Extrinsic motivation comes from the outside, like money, status, and praise. If your fuel is extrinsic, you act for the sake of a reward. Extrinsic fuel works but wanes. That's because for the brain anticipation is more rewarding than attainment. Dopamine, which enhances focus and motivation, surges as we anticipate something and plummets upon that thing's attainment. Think of extrinsic rewards like fossil fuels. They come from forces outside your control, offering only a temporary boost and unfortunately, they have actually run out.

外在动机来自外部，例如金钱、地位和赞美。如果你的动力源是外在的，那么你的行动是为了获得奖励。外在动力虽然有效，但会逐渐减弱。这是因为对大脑来说，期待比实现更令人满足。当我们期待某事时，多巴胺会激增，从而增强注意力和动力，而在事情实现后，多巴胺水平会骤降。可以把外在奖励看作化石燃料。它们来自你无法控制的外部力量，只能提供暂时的提升，而且很遗憾，它们最终会耗尽。

Intrinsic motivation on the other hand comes from one's inside. It's made up of elements like curiosity, purpose and mastery. If your fuel is intrinsic, you act for its own sake and win with or without an external reward. You listen to the song to enjoy the song, not to finish listening to it. So think of intrinsic motivation more like fusion energy, the dominant source of energy for the stars within our universe. It's self-sustaining and long lasting and incredibly efficient.

内在动机则来自个人的内心。它由好奇心、目标和精通等元素构成。如果你的动力是内在的，你会为了事情本身而行动，不需要外部奖励也能获得满足。就像听歌是为了享受音乐本身，而不是为了听完它。因此，可以把内在动机想象成类似于恒星的能源——核聚变能。它能够自我维持、持久并且极其高效。

Intrinsic fuel works better than extrinsic fuel and it compounds. It makes hard work easy leading to an upward spiral of skill development and access to flow state, that optimal state of consciousness. We lose ourselves in deep immersion within our work. Extrinsic motivation can get you started, but it's intrinsic motivation that keeps you going. Think of it like this, a rocket needs an extra booster engine to launch, but once it hits escape velocity, the booster falls off and it can cruise on its remaining engines.

内在动力比外在动力更有效，而且它会不断积累。它能让艰苦的工作变得轻松，从而形成技能发展的良性循环，并让我们进入“心流状态”，即一种最佳的意识状态。我们在工作中会全身心投入，从而忘我。外在动力或许可以帮助你开始，但真正让你坚持下去的是内在动力。你可以这样理解，相当于火箭起飞时需要一个额外的助推器，但一旦达到逃逸速度，助推器就会脱落，火箭则能够依靠剩余的引擎继续飞行。

So how do you upgrade your fuel source? Well, it starts by focusing on the five intrinsic motivators. Curiosity, mastery, auditility, purpose and autonomy. And I'm going to show you how to dial up each of these intrinsic motivators for profound, unstoppable levels of motivation. Now, I first felt the deep pain of a lack of intrinsic motivation in my early 20s. Back in Ireland, I was on the academic path, wanting to pursue a PhD in neuroscience, researching optimal states of consciousness.

那么，你如何升级你的动力来源呢？首先，需要关注五大内在驱动力：好奇心、精通、审查、自主和目的感。我将向你展示如何激发这些内在驱动力，以获得深刻且不可阻挡的动力。第一次感受到缺乏内在动力的痛苦是在我二十多岁的时候。在爱尔兰，我走在学术道路上，希望攻读神经科学的博士学位，研究最佳意识状态。

And in my first few years in this path, I had enormous insatiable drive, but as time went on, something began to shift. My drive started to wane wildly. Some days I was reasonably driven, but more commonly, the days started to feel like an endless grind. And I scratched my head, wondering what the hell was going on here. And one day while doing some research with my current business partner, Stephen Kotler, he sent me a breakdown of the intrinsic motivators.

在我走上这条路的最初几年里，我有非常强烈且无法满足的动力，但随着时间的推移，情况开始发生变化。我的动力开始急剧减弱。有些日子我还算有动力，但更多的时候，日子就像无休止的苦差事。我感到困惑，不明白到底发生了什么。有一天，当我和我现在的生意伙伴斯蒂芬·科特勒一起研究时，他给我发来一份关于内在激励因素的分析。

The first one being curiosity. Curiosity is the insatiable itch to learn everything you can about your work. Without it, work ends when you leave the office. With it, work is like reading a book you can't put down. For me, on this academic path to this PhD in neuroscience, my curiosity was actually really high. It was all I could think about. I was gobbling up podcasts on the topics of peak states of consciousness. I couldn't stop reading about them and couldn't stop talking about this stuff to my friends.

第一个要素是好奇心。好奇心是一种无法满足的渴望，促使你尽可能多地了解你的工作。没有它，下班后工作就结束了。有了它，工作就像是一本让人爱不释手的书。对于我来说，在追求这条神经科学博士学位的学术道路上，我的好奇心真的非常强烈。我满脑子都是这些事情。我拼命听关于高峰意识状态的播客，无法停止阅读相关内容，也忍不住和朋友们讨论这些话题。

So when I read about this intrinsic motivator in Stephen's breakdown, I was confused about why my drive was so flat. And I read about the next intrinsic motivator, which is purpose. Without purpose, you're in the proverbial rat race, trading your life for a paycheck in some faceless company that exists just to make money. When purpose is present, you're willing to make sacrifices because the work is a cause you care about. And this resonated with me tremendously. On the academic path, my purpose felt really high. I was so passionate about what I was researching knowing that if we could figure out more about consciousness itself, we could elevate the quality of the human experience for so many people on earth.

当我在阅读斯蒂芬的分析中提到的内在动力时，我感到困惑，为什么我的动力如此低迷。接下来，我读到了另一种内在动力，那就是目标。没有目标的话，你就像是在无休止的老鼠赛跑中，把生命耗费在一个只为赚钱而存在的无名公司。但有了目标，你愿意做出牺牲，因为你的工作是你关心的事业。这让我感触很深。在学术道路上，我的目标感很强烈。我对自己的研究非常有热情，因为我知道，如果我们能更多地了解意识本身，就可以提升地球上许多人的生活质量。

But I kept reading about the other intrinsic motivators wondering at this point, why my drive was flat? If curiosity and purpose were high for me, the next one was mastery. Mastery is the pursuit of excellence and continuous improvement. Without this drive, you do just enough to get the job done with it. You're like a musician who keeps practicing even after the concert's over. And here I realized, wait a second, my mastery drive is low. I can't endlessly improve my ability to do the activities within my academic work. As I read about the mastery motivator, I thought, hmm, maybe this is why my drive is low.

但我一直在阅读有关其他内在动机的内容，并在此时怀疑，为什么我的动力变得平淡了呢？如果好奇心和目的感对我来说都很强烈，那么接下来就是精通。精通是一种对卓越和持续改进的追求。没有这种动力，你就只会做够完成工作的事情；而有了这种动力，你就像音乐家，即使演出结束后仍不断练习。在这里我意识到，等等，我的精通动力很低。我无法无限制地提高自己在学术工作中进行活动的能力。当我读到关于精通动机的内容时，我想，也许这就是我动力不足的原因。

Then I came across the fourth intrinsic motivator, Auditalicity, which is the love for the activities you do at work. Auditalicity is derived from Greek words, meaning self-purpose. It refers to activities that are rewarding in themselves, done for their own sake, rather than for an external reward. With it, you're like one of those programmers you see in the movies who just cannot stop programming because they love the activity of coding in and of itself. Without it, you're like an attorney who can't stand the actual activity at the core of their work, reading trial cases. That was me within academia. I didn't like designing studies. I didn't like crunching spreadsheets of data. It was gathered from participants.

然后，我遇到了第四种内在动力：Auditalicity，这是一种对工作中活动的热爱。Auditalicity 来源于希腊语，意为自我目的。它指的是那些本身就有意义的活动，是为了活动本身而进行，而不是为了外在的奖励。有了Auditalicity，你就像电影里的程序员，他们因为热爱编程而无法停止编写代码。没有它，你就像那些不喜欢自己核心工作的律师，对阅读案例没有兴趣。在学术界，我就是这样。我不喜欢设计研究项目，也不喜欢处理参与者提供的数据表格。

And I realized that even though I loved the topic I was studying with my curiosity drive being high, and I found plenty of purpose in it with my purpose drive being high. The actual activities that I did day to day, hour to hour, I hated. It's one thing to love the idea of a field; it's another to love the daily work it involves hour to hour. So my Auditalicity was low too. And it was now becoming clear why my drive was sapping down. Lastly, the fifth intrinsic motivator that I read about is autonomy, which is the feeling of being in control of the when, the how, and the what of your work. Without it, you feel trapped. Like someone else is pulling the strings; with it, you choose what project to work on, how to work on it, and what time of day you do the work. Your work is truly your own.

我意识到，虽然我对所研究的课题充满好奇和热情，并在其中找到了许多意义，但我实际上每天、每小时所做的具体工作让我感到厌烦。热爱一门学科的理念是一回事，热爱其中日复一日的具体工作是另一回事。所以我在生活中获得的乐趣也很低。现在我明白了为什么我的动力在减弱。最后，我读到的第五个内在激励因素是自主性，即对工作中的时间、方式和内容的控制感。没有自主性，你会感到被束缚，好像是别人操控着你；而具备自主性时，你可以选择要做的项目、如何进行工作以及在一天中的哪个时间工作。你的工作才真正属于你自己。

And in academia, for me, autonomy was basically at zero. So I was stuck on the academic hamster wheel with three out of my five intrinsic motivators flat lining. And the other two, curiosity and purpose, being confined by the lack of autonomy that I felt. Realizing this clarity was incredibly useful because I could then look for a different pursuit that had just as high a level of curiosity and purpose, but also had high autonomy, mastery, and Auditalicity. So I used this framework to identify a critical career shift for me, which is moving from academia to business. I co-founded a neuroscience-based research and training business with my partner Steven Kotler, where my curiosity and purpose were still just as high with the study of consciousness and flow state at the core of what we do.

在学术界，对我来说，自主性几乎为零。我被困在学术的"仓鼠轮"上，我的五个内在激励因素中有三个已经消失，而另外两个--好奇心和目标--也因为缺乏自主性而受到限制。意识到这一点对我来说非常有用，因为我可以寻找一个不同的方向，它不仅能保持我高水平的好奇心和目标感，还能提供高度的自主性、精通和创新性。于是，我用这个框架确定了一个对我来说至关重要的职业转变，即从学术界转向商业。我与搭档斯蒂文·科特勒共同创办了一家以神经科学为基础的研究和培训公司，在这家公司中，我们对意识和心流状态的研究仍然保持着同样高的好奇心和目标。

But mastery, Auditalicity and autonomy also went through the roof with this career shift. In terms of mastery, I was reading books, learning how to use financial spreadsheets and figuring out how to recruit people to skill development and mastery possibilities within business had no cap. And any improvement I made improved the business for the immediate feedback occurring. I love the startup hustle, the creativity it permitted and the clear results of the work I put in, which supercharged the Auditalicity intrinsic motivator.

但是，通过这次职业转变，我的专业能力、主动性和自主性也大大提升。在专业能力方面，我阅读了许多书籍，学习如何使用财务表格，同时琢磨如何招募人才。这些与技能发展和专业能力相关的商业机会是无限的。而且，我的任何进步都会直接促进业务的改善，因为能立即看到反馈。我热爱创业的拼搏精神，它让我发挥创意，并且能清楚地看到自己投入工作的成果，这极大地激发了我内在的动力。

And finally, I was in charge of when I worked, what I worked on, how I approached it, and how I designed the whole business as we built it. There were no academic guardrails to constrain me. I had full, unbounded autonomy. And within this business, my love for researching optimal states of consciousness found a new expression. One where curiosity, mastery, Auditalicity, purpose and autonomy were finally aligned and dialed up to their maximum degree.

最后，我掌握了工作的时间、内容、方法，以及如何设计整个业务的过程。在这个过程中，没有学术上的限制约束我。我拥有完全的、无限的自主权。在这个业务中，我对研究最佳意识状态的热爱找到了新的表达方式。在这种方式中，好奇心、掌握能力、创造力、目标感和自主性终于得到了最大程度的统一和提升。

So now, why are these intrinsic motivators so powerful, so potent for our drive? Well, first, having high levels in each releases performance enhancing neurochemicals like neuropinephrine, dopamine, and acetylcholine. And they also lower cognitive load. Both of these mechanisms enhance focus and drive flow state, this optimal state of consciousness, where we feel our best and function at our best. And within flow, you get an additional cascade of neurochemistry, endorphins, serotonin, anandamide, and even oxytocin in group flow state, flowed the brain.

那么，为什么这些内在动机如此强大，对我们的驱动力如此有力呢？首先，当我们在这些方面达到高水平时，会释放出一些提高表现的神经化学物质，比如去甲肾上腺素、多巴胺和乙酰胆碱。同时，它们还能降低认知负荷。这两种机制都能提高注意力，并促进进入"心流"状态，这是一种最佳的意识状态，在这种状态下，我们感觉最好、表现也最佳。在心流中，你还会体验到一系列额外的神经化学反应，包括内啡肽、血清素、愉悦酰胺，甚至在团队心流状态下的催产素，这些都会充盈大脑。

Now, here's the crazy part. The intrinsic motivators get you into flow, they do. But flow itself then compounds your intrinsic motivation. This means that a virtuous cycle can begin where the more motivated you would come, the more flow you get. And since flow is the epicenter of intrinsic motivation, it compounds your motivation even further leading to more flow. And on and on, the cycle goes. Once you can get in the vice grip of this virtuous cycle where intrinsic motivation is feeding flow, and flow is feeding intrinsic motivation, you become unstopably driven.

现在，精彩的部分来了。内在动机可以让你进入心流状态，而心流本身又会增强你的内在动机。这意味着可以开始一个良性循环，你越有动力，就越容易进入心流状态。由于心流是内在动机的核心，它进一步提升你的动机，从而产生更多的心流。如此循环往复。当你进入这个良性循环之中，内在动机促进心流，而心流又反过来增强内在动机时，你就会变得不可阻挡，不断前进。

This is why titans of industry like Elon and Bezos can sustain extreme motivation for multiple decades straight. You see this in every field though. Einstein's lifelong curiosity led to groundbreaking discoveries like the theory of relativity and Marie Curie's curiosity and purpose led to pioneering radioactivity research and two Nobel prizes. Van Gogh's Auditalicity created iconic and celebrated works of art and athletes like Michael Jordan and Serena Williams were driven by mastery and autonomy earning Jordan 6 NBA championships and 23 Grand Slam titles for Williams.

这就是为什么像埃隆·马斯克和贝佐斯这样的行业巨头能够在数十年间保持极高的动力。在每个领域都是如此。爱因斯坦一生的好奇心带来了重大发现，比如相对论，而居里夫人的好奇心和使命感引领了她在放射性研究上的开创性工作，并获得了两次诺贝尔奖。梵高的创新性使他创作出标志性且备受赞赏的艺术作品，而像迈克尔·乔丹和塞雷娜·威廉姆斯这样的运动员追求卓越和自主性，乔丹因此赢得了6次NBA总冠军，威廉姆斯则获得了23个大满贯单打冠军。

So what do all these peak performers have in common? Well, the intrinsic motivators are locked in and maxed out consistently with intrinsic motivation feeding flow and flow feeding intrinsic motivation back. The cycle compounding on itself decade after decade, ratcheting their drive up and up and up over time. So let's dive into these five intrinsic motivators and untangle them a little bit more for you in a way that allows you to start thinking about how you can dial each of these five up within your professional life to access unstoppable motivation.

那么，所有这些顶尖表现者有什么共同点呢？这些人内在的动机一直保持高涨，内在动机促进了心流，而心流又反过来增强了内在动机。这种循环随着时间的推移，不断地推升他们的动力。现在，让我们深入探讨这五个内在动机，帮助你更清楚地了解它们，这样你就可以思考如何在你的职业生涯中提升这五个动机，从而获得不可阻挡的动力。

So curiosity, what you explore. You've likely had times when you're supposed to be doing something else but your mind keeps wandering to that one fascinating topic. Wherever your mind drifts is a compass to your curiosity. Curiosity is not just wanting to know it's a feeling of needing to know and in fact as Mihai Tiksemihai the godfather of flow put it the flow concept itself was developed as a result of sheer curiosity.

好奇心驱使你去探索。你可能有过这样的经历：本该做其他事情时，却总是走神，脑子里全是那个让你着迷的话题。无论你的思维流向哪里，它都是你好奇心的指南针。好奇心不仅仅是想知道，而是一种需要知道的感觉。事实上，正如被称为“心流之父”的米哈伊·齐克森米哈伊所说，"心流"这个概念本身就是在单纯的好奇心驱动下发展出来的。

It was the fruit of pure research motivated only by the desire to solve an intriguing puzzle in the mechanism of human behavior. From a neurological perspective curiosity activates the brain's reward system releasing dopamine which increase the tension and pleasure in learning. Mastery, what you improve this is the ability to endlessly improve what you do. If you've ever gotten really into a sport one of the things that wrapped you up within it was likely the thirst to be better today than yesterday. That's mastery.

这是纯粹研究的成果，完全是因为想解开人类行为机制中的一个有趣谜题。从神经学的角度来看，好奇心会激活大脑的奖励系统，释放多巴胺，这会增加学习过程中的紧张感和乐趣。所谓精通，就是你不断改进自己做事的能力。如果你曾经非常热衷于一项运动，那么其中让你沉迷的原因之一可能就是渴望今天比昨天更好。那就是精通。

Ever rewatch that killer presentation that you absolutely crushed just to analyze your craft or spend an evening journaling breaking down a recent project successes and failures. You don't just want to relive the win. You want to understand how to make the next game even better. So mastery is about skill acquisition and it releases dopamine and endorphins the biochemical markers of progression. These neurotransmitters set up a feedback loop that enhances focus.

有没有曾经反复观看自己绝佳的演讲，以便分析自己的技术？或者花一个晚上写日记，梳理最近项目的成功与失败。这不仅仅是想重温胜利，而是想了解如何让下一场表现得更好。因此，掌握技能就是获取新技能，这个过程会释放多巴胺和内啡肽——进步的生化标记物。这些神经递质建立了一个反馈循环，增强了专注力。

As skills improve we seek out greater challenges leading to an upward spiral of growth and engagement. This involves the challenge skill balance a trigger for flow state with flow being the pinnacle of intrinsic motivation. Auditalicity the third intrinsic motivator what you love. You know the feeling of working late not because you have to but because you want to that's auditalicity. The line between work and play starts to blur.

随着技能的提高，我们会寻求更大的挑战，从而形成一个向上的成长和投入的螺旋。这涉及到挑战与技能的平衡，这是进入“心流”状态的关键，而“心流”是内在动力的顶峰。而“auditalicity”是第三种内在动机，即你热爱的事情。你知道那种加班工作的感觉，不是因为必须，而是因为想这样做，这就是“auditalicity”。工作和娱乐之间的界限开始变得模糊。

Auditalicity is also at the heart of flow state. Indeed in the original research back in the 1970s flow is the stand-in word for auditile experience or activity. As Chik-Satmeehive observed in the flow state subjects that he studied with high auditalicity you behave as if what you're doing is the most important thing in the world. The fourth intrinsic motivator purpose is what you impact. Purpose takes auditalicity and applies it to a bigger cause or mission beyond yourself. It's the belief that what you do with your work within those activities that are auditileic for you contributes to something bigger, something outside of yourself.

在中文中，"听觉体验"是流畅状态的核心。事实上，在上世纪70年代的原始研究中，"流动"（flow）这个词就是用于代指听觉体验或活动。正如米哈里·齐克森米哈赖（Mihaly Csikszentmihalyi）观察到的那样，在他研究的流畅状态的被试者中，那些具有高听觉体验的人表现得仿佛他们正在做的事情是世界上最重要的事情。第四种内在动机是目的，它与您所产生的影响有关。目的将听觉体验应用于超越自我的更大事业或使命。这是一种信念，即您在那些对您而言具有听觉体验的活动中所做的事情，可以为更大的事物贡献力量，超越自我之外。

You've probably had jobs that you were good at maybe even passion about but something felt missing. You found yourself in a role where you question if any of it really mattered. Without a sense of purpose your job is just a collection of tasks. The meeting found in purpose leads to greater persistence despite challenges. It makes your job not just a paycheck but a mission. It's a neurochemical game changer too. Ramping up levels of oxytocin and serotonin, key players and social bonding, mood stability and long-term well-being.

你可能曾经做过一些你擅长甚至充满热情的工作，但总觉得少了点什么。你可能会质疑自己所做的一切是否真的有意义。没有目标感的工作只是一些任务的组合。有了明确的目标，即使面对挑战，你也会更有毅力去坚持。这不仅让你的工作不再只是领取薪水，而是一项使命。从神经化学的角度来说，这也是一个改变游戏规则的因素。明确的目标可以提高催产素和血清素的水平，这两者在促进社交关系、稳定情绪和长期幸福感方面发挥着重要作用。

Autonomy, the final intrinsic motivators, what you choose. Autonomy is that feeling of ownership that sense of this is in mind. Remember the freedom of tackling a project your way without someone micromanaging or controlling or even influencing every step. Think about that side project at your job where there were no strict guidelines just an objective. You could design it, delegate to side the approach and suddenly work felt like play. Well that's autonomy being engaged. It's the agency to pursue your curiosities auditileic activities and purpose which all drive up your focus and increase positive emotion.

自主性是最终的内在动力来源，这是你自己的选择。自主性是一种所有权的感觉，这种感觉让你明白这件事属于你。想象一下，在没有人对每一步都进行微观管理或控制时，你可以按照自己的方式来处理一个项目。想想你在工作中的那些没有严格指导方针、只有一个目标的副项目。你可以设计它，决定采取什么方法，突然间工作就像玩乐一样。这就是自主性在起作用。它赋予你追求好奇心、自我选择的活动和目标的主动权，从而提升你的专注力并增加积极情绪。

Our brains are wired to thrive when we have a say in our actions. Now let's explore exactly how to max out each of your intrinsic motivators so you can harness this kind of power. So first you want to identify where you currently stand with each intrinsic motivator. With your work in mind consider how many of these five intrinsic motivators are built in and to what extent let's take each motivator one at a time again here. So curiosity how many times over the last 30 days did you have the desire to read, watch or listen to content related to your work outside of your formal work hours to boost up your curiosity motivator.

我们的头脑天生就能在我们对自己的行为有发言权时茁壮成长。现在，让我们深入探讨如何最大化每个内在动机，以便你能够利用这种力量。首先，你需要确定你目前在每个内在动机方面的状况。结合你的工作，考虑这五个内在动机中有多少已经融入其中，并且程度如何。让我们再次逐一分析每个动机。关于好奇心，在过去的30天里，你有多少次希望在正式工作时间之外，阅读、观看或收听与你工作相关的内容，以提高你的好奇心动机？

If it's low or if you know it could be higher you need two things. Number one leverage from learning. This means that the knowledge you gain as you learn something it has a positive impact upon your work. You learn something new, implement it and you can see tangible positive results from having done so. The second thing is immediate feedback from learning which is a flow trigger. This involves seeing the direct consequences of your applied learning ideally in real time.

如果水平较低，或者你知道它可以更高，你需要两样东西。第一，来自学习的杠杆作用。这意味着你在学习过程中获得的知识会对你的工作产生积极影响。你学到了一些新东西，实施后可以看到实际的积极效果。第二，学习后的即时反馈，这是一种促进入流状态的触发因素。这涉及到看到你的学习应用后带来的直接效果，最好是实时看到。

Back when I was in academia I didn't read about study design because if I had it wouldn't have made a difference. I wouldn't have gotten any better and it wouldn't have actually sped up my progression. However when I switched to business my consumed five business books a week and this is because everything I learned and every single model or inside I had resulted in tangible breakthroughs in the business that day, often hours after reading which then further compounded the curiosity motivator.

当我还在学术界的时候，我没有阅读关于研究设计的书，因为即便我读了，也不会有什么不同。我并不会因此变得更好，也不会加快我的进步。然而，当我转向商务领域时，我每周阅读五本商业书籍，因为我所学到的每一件事和每一个模型或见解都能在同一天为业务带来实实在在的突破，通常在阅读后的几小时内就能看到效果，这种快速的反馈进一步激发了我的好奇心。

So for the curiosity motivator to be high by learning something and applying it to your work something meaningful has to happen. You need to see a direct coupling between cause, the learning and effect. If this isn't happening now change something within your work such that investing in learning results in the maximum amount of immediate feedback or positive impact and progression possible. Next up is mastery. Looking back at the last month to what degree did you feel the desire to endlessly improve at the skill set that's required for your work and to what degree will that make a difference to your ability to succeed at.

为了让好奇心成为驱动力，通过学习并将其应用于工作中，必须发生一些有意义的事情。你需要看到原因、学习和效果之间的直接联系。如果这样的联系现在还没有出现，那就改变你工作中的某些方面，使得在学习上的投入能获得尽可能多的即时反馈或积极影响和进步。接下来是掌握技能。回顾过去一个月，你在多大程度上感受到不断提高工作所需技能的渴望，这会在多大程度上影响你成功的能力呢？

So here's how to crank the knob of the mastery drive up. Identify all the skills and sub-skills that will advance your long-term goals at work as a result of you mastering them. Then learn and practice those skills explicitly with deliberate practice as if you're a professional athlete or musician. That is practice the skill on the edge of your comfort zone and correct your mistakes continuously until you habituate new behavior on a neuro physiological level. And if you can't actually get better at the skills involved in your work you may need to consider a career shift entirely.

以下是如何提升你在工作中技能掌握能力的方法。首先，确定所有可以帮助你实现长期工作目标的技能和子技能，然后像专业运动员或音乐家那样，有意识地练习这些技能。具体来说，就是在你舒适区的边缘进行练习，不断纠正错误，直到在神经生理层面形成新的习惯。如果你发现自己确实不能在工作所需的技能上取得进步，你可能需要考虑完全改变职业方向。

Choosing something that has unlimited possibilities for mastery baked deep within it. Now what a solicit. In the last 30 days how often did you spontaneously dive into one of the core activities within your work without any obligation without a deadline or formal work hours or a meeting pushing you. Just you deciding I kind of feel like doing this now. Another way to assess your own utility level is to ask how often have you found that when you weren't doing one of the main activities within your work you were craving to do it. In academia my passion for the day-to-day research tasks was low but as an entrepreneur in and outside work hours I kept working. Learning how to do sales and marketing and figuring out how to manage and lead people.

选择一件事，这件事本身蕴含着无限的精通可能性。多么令人心动的提议。在过去的30天里，有多少次你自发投入到工作中的核心活动，而没有任何义务、截止日期、正式工作时间或会议的推动。只是你自己决定：“我现在就是想做这个。” 另一种评估你自身投入程度的方法是问问自己，当你没有从事工作中的主要活动时，你是否渴望去做。在学术界，我对日常研究任务的热情较低，但作为一个企业家，在工作时间内外我不停地工作，学习如何进行销售和市场营销，以及摸索如何管理和领导团队。

So here's the counterintuitive and simple way to boost auto-tellicity. Don't focus solely on what you like to do in and of itself. Instead consider a simpler question. What am I good at? Because here's the thing. You're naturally much better at some things than others. You have innate strengths that make certain tasks feel less like work and more like play to you uniquely. And it's easier to build a career around things you are uniquely good at around strengths than things you happen to love doing. For example if all you like doing is playing video games might be a little tough to make a viable career out of that.

所以，这里有一个看似矛盾却简单的方法来提升自我驱动力：不要只关注你喜欢做的事情。相反，可以考虑一个更简单的问题：我擅长什么？因为事实是，你天生在某些事情上比其他事情更有优势。你有与生俱来的长处，使某些任务对你来说更像是玩耍而不是工作。围绕你独特的优势来建立职业生涯，比围绕你热爱的事情会更容易。例如，如果你唯一喜欢做的事情是打电子游戏，那么可能很难将其发展为可行的职业。

So the key here is to trust that if you do things you're good at over time you will forge auto-tellicity within those activities. That's because the research shows that strengths are a trigger for flow and the more time you spend in an activity while in flow the more you come to love that activity. Now purpose the next one. So the first thing to do here is a good check. Ask yourself at a basic level. Does the organization I work within or the work I do have an obvious purpose attached to it at all? And secondly is that a purpose I can get behind and feel good pouring my life force into? If so it's a good starting point.

关键在于要相信，当你随着时间的推移从事自己擅长的事情时，你会在这些活动中逐渐形成内在动机。研究表明，利用个人优势是进入“心流”状态的触发点，而在心流中投入的时间越多，你就会越喜欢这些活动。现在让我们来探讨下一个主题——目的。首先，要做一个自我检查，问自己两个基本问题：我所工作的组织或我所做的工作是否有一个明确的目的？其次，这个目的是我能够支持并愿意为之投入生命精力的吗？如果回答是肯定的，那么这将是一个很好的起点。

If not if you're stuck in a role or with a company that doesn't align with your values or anything you actually find meaningful you may need to switch careers entirely. However if there's even a glimmer of purpose that you can connect with in your current work here's how to amplify it. Positive psychology research shows that a well articulated purpose and a clear correlation between that purpose and your work drive up both motivation and job satisfaction. So start by distilling your life's mission into one laser focus sentence. For instance advance technological innovation for global good.

如果你被困在一个与你的价值观不符，或是让你觉得没有意义的职位或者公司里，你可能需要彻底换个职业。然而，如果你在当前的工作中还能找到一点点与你有关联的意义，那么可以试着放大这种意义。积极心理学研究表明，一个清晰明确的目标，以及这个目标和你工作的明确关联，可以大大提升你的动力和工作满意度。所以，不妨先将你的人生使命提炼成一句高度集中的话。例如：推进全球公益的科技创新。

Then every day next to each work task identify how it links to your purpose. And lastly we've got autonomy. So think about over the last 30 days the degree to which the how the whop the why or the when related to your work felt like it was something in your control. Something you chose. For example could you decide whether to work on project A or project B or choose whether to start your day in the morning or later in the afternoon? Could you work on it in your own way without being supervised or micromanaged?

然后，每天在每个工作任务旁边标明它如何与你的目标相关。最后，我们来说说自主性。回想过去的30天，你在多大程度上觉得工作中的方法、对象、原因或时间是由你自己控制的，是你自己选择的。比如，你能选择是做项目A还是项目B，或者是选择早上开始工作还是下午开始吗？你能够按照自己的方式进行工作，而不被监督或过度管理吗？

Now there's two ways that you can increase autonomy. One way is perceptual the other is literal. First I want you to zoom out and swap the current context of your work into a context that you have owned and determined. That means making the kind of crappy low autonomy job or role that you may have right now. One part of the key step within a broader life trajectory a life trajectory you are choosing and designing because even if the thing you're doing right now is low autonomy by you embedding it within a bigger journey that you're shaping and controlling yourself you boost autonomy in the present by making it a stepping stone to a broader stairs that you've designed.

现在，有两种方法可以增加自主性。一种是感知上的，另一种是字面上的。首先，我希望你能够放眼全局，将当前工作的背景切换到一个由你自己掌控和决定的背景中。这意味着，即使你现在的工作或角色可能自主性很低，也要将它视为你人生规划中的一个重要步骤，一个你自己选择和设计的人生轨迹的一部分。虽然你现在所做的事情可能自主性不高，但通过将它融入到你正在塑造和掌控的更大旅程中，你可以在当下提升自主性，把它变成一个通往你所设计的更广阔阶梯的垫脚石。

This makes a low autonomy role like being a junior sales rep higher in autonomy at the macro level because all of a sudden you're learning the skills you need to start your business in three years time or whatever your life journey entails. Now another counterintuitive way to increase autonomy is through exerciseable autonomy or we like to call FU autonomy. You've heard of FU money same principle here gain FU skills and FU network and FU knowledge.

这让一个像初级销售代表这样低自主性的角色在宏观层面上变得更高的自主性，因为当你在学习那些未来三年后开办自己业务所需的技能时，或者无论你的生活旅程是什么时，你会突然发现自己拥有更多自由。另一个增加自主性的逆向思维方法是通过可操作的自主性，或者我们称之为"FU自主性"。你可能听说过“FU资金”，这里的原则相同，获得“FU技能”、“FU人脉”和“FU知识”。

This will create a backdrop of choice, a backdrop of optionality that allows you to pursue other options at any given moment and thus thrive as a result of it. You can stop what you're doing and exercise this autonomy anywhere at any time. This takes the edge off whatever lack of autonomy you feel at work because you know you can bounce and get something equally good or better at any moment and the best part is you don't need that much autonomy to boost this intrinsic motivator at work. Most of your work doesn't require autonomy but you need a high degree of autonomy within a narrow part of it so focus on the smallest part of your work life that you can control without question and outside of work spend an afternoon per week on something you do fully on.

这将创造一个选择的背景，一个可选择性的背景，让你在任何时候都能追求其他选项，从而因此而茁壮成长。你可以随时随地停止你正在做的事情，行使这种自主权。这能够缓解你在工作中感到的自主性不足的压力，因为你知道你可以随时转换，获得同样好甚至更好的东西。最好的部分是，你不需要太多的自主权来提升这种内在的工作动机。大多数工作并不需要很高的自主性，但在某个狭窄的部分，你需要有很高的自主权。因此，专注于工作中你可以毫无疑问地控制的最小部分，并在工作之外，每周花一个下午时间专注于你完全自主的事情。

It's really all the autonomy you need is doable to land that amount of autonomy. So start with whichever intrinsic motivator is lowest and then juice it up. Raising one motivator can give you the energy required to raise the rest. If you measure each motivator on a scale of 1 to 10 the goal is to boost each intrinsic motivator by five points per year until you hit 50 where you're maxed out on each of the five intrinsic motivators and then you want to sustain at that level but you do want to know that these won't always remain in balance.

你所需要的自主性完全可以实现。所以，从你最薄弱的内在动机开始提升。提高一个动机可以为你提供能量去提升其他动机。如果你用1到10的尺度来衡量每个动机，目标就是每年让每个内在动机提升5分，直到每个动机达到50分的最大值。达到最大值后，你需要保持在这个水平，但要注意，这些动机未必总是会保持平衡。

You'll always be upgrading your motivational stack based on what your work requires or the natural ebbs and flows and shifts that occur within your working life and as you upgrade your motivational fuel source from extrinsic to intrinsic you make it easy to pinpoint the reason for dips or surges in your motivation. If I ever find myself wanting to lounge in bed in the morning for multiple days in a row I know it's because something is off within my intrinsic motivational stack because even through illness, grief and life's natural turbulence when my motivations are aligned I'm eager to engage with work every day.

你会不断根据工作需求或工作生活中的自然起伏和变化来升级你的动力体系。当你将动力来源从外在转向内在时，就更容易找出动力下降或上升的原因。如果我发现自己连续多天早上想赖床，我就知道是因为我的内在动力体系出现了问题。即便在生病、悲伤和生活的各种波折中，当我的动力与愿望一致时，我每天都渴望投入工作。

Eventually you'll be able to check in to each of these five intrinsic motivators as easily as you can feel your own heartbeat and of course correct as needed and when you upgrade your fuel source like this you end up going to bed so excited to wake up in the morning that you feel like a kid on Christmas Eve and working hard becomes irresistibly easy like a video gamer you can solve complex problems for hours on end, exerting like crazy yet feeling no conscious effort.

最终，你将能够轻松检查这五种内在驱动力，就像感受自己的心跳一样，然后根据需要进行调整。当你升级了这样的动力来源时，你会像孩子在圣诞节前夜一样兴奋地入睡，迫不及待地想迎接新的一天。努力工作变得异常简单，就像一个狂热的电子游戏玩家，能够连续几个小时解决复杂问题，全力以赴但并不觉得辛苦。

On top of that as intrinsic motivation increases extrinsic motivation actually dissipates which is a good thing that's when the magic happens because extrinsic motivation can make you a slave to arbitrary success metrics. External rewards the fear of failure you also fall prey to feeling like you never have enough extrinsic motivation makes the journey to success a constant grind turning every achievement into a short-lived high quickly replaced by a new craving or worry but once intrinsic motivation takes over you become untouchable the need for external sources of pleasure and happiness derived from outside variables starts to melt away which makes you less likely to be manipulated by external rewards or to behave and make decisions influenced by things like money status and punishment.

当内在动力增加时，外在动力实际上会减弱，这是一件好事。这时，神奇的事情就会发生，因为外在动力可能让你成为任意成功标准的奴隶。外界的奖励和对失败的恐惧可能让你觉得从来没有足够的动力，外在动力让通往成功的旅程变得艰难，使得每个成就都成为短暂的高潮，转瞬即逝后又被新的渴望或担忧取代。但一旦内在动力占据主导地位，你就会变得无懈可击。外界因素带来的快乐和幸福感的需求开始消退，这使你不太可能受到外部奖励的操控，或因金钱、地位和惩罚等因素而影响你的行为和决策。

One way you can think about this is that you almost developed this Zen warrior like trait where you have the detachment of a monk with the engagement of a warrior you're detached from the trappings of the external world money status fame but obsessed and engaged with the work itself without being swayed by what others think or expect from you and this is a sublime imperturbable mode of consciousness where you want nothing but the desire to be and flow engaging in the work itself as the godfather of flow mehichik sami high put it this is autotallic motivation because its goal is primarily the experience itself rather than any future rewarded vantage it may bring this state of self-containment makes you increasingly immune to the types of suffering that derail so many lives.

你可以这样理解：你几乎培养出了一种禅宗战士般的特质，既有僧侣般的超然，又有战士般的投入。你与外界的金钱、地位、名誉等诱惑保持距离，但专注于工作本身，不被他人的看法或期望左右。这是一种极其稳定的意识状态，在这种状态下，你除了想要专注于自身的存在与流动之外，别无他求，正如心流理论的奠基者米哈里·契克森米哈赖所说的，这是一种自足的动机，因为它的目标主要是体验本身，而不是它可能带来的任何未来回报。这种自我包含的状态使你越来越不容易受到那些破坏许多人生活的痛苦的影响。

The intrinsically motivated monk like warriors chase mastery over money purpose over position auditalicity over applause curiosity over conformity and autonomy over approval but as you level up your intrinsic motivation you'll tap into flow state with way more frequency but to cleanly enter an exit flow every day without burning out it also requires mastering the flow cycle you can click here to learn how.

内心驱动的僧侣般的战士追求的是精通技能而非金钱、目标而非地位、真实而非掌声、好奇而非随波逐流，以及自主而非许可。然而，当你的内在动力提升时，你会更频繁地进入心流状态。但是，要想每天顺畅地进入和退出心流状态而不感到疲惫，还需要掌握心流循环。点击此处了解如何做到。