How to Set the Right Goals and Stay Motivated | Ayelet Fishbach | TED · TED
科学家Ayelet Fishbach分享如何通过智慧而非毅力来激发自我动力。内容涵盖目标设定、避免拖延、提升工作效率，适合练习职场和成长类英语表达。
A good friend has recently shared that she's feeling tired.
一位好朋友最近告诉我，她感到很疲惫。
Like, really tired.
真的，非常累。
Not "I did not get enough sleep" tired, but something deeper than that.
这种疲劳感并非源于“睡眠不足”，而是源于某种更深层次的问题。
She said she feels, and I'm quoting, "As if I have lost my motivation."
她说她感觉自己“仿佛失去了动力”。
I call her brave because she's so clearly dedicated to her job and conducts herself with professionalism and kindness.
我认为她很勇敢，因为她对工作充满热情，始终以专业、友善的态度对待他人。
She's a wonderful parent who cares for her children, and she's very responsible when it gets to her finance and health.
她是一位非常出色的家长，始终关心着自己的孩子；在财务管理和健康方面，她也表现得非常负责任。
She is not alone in feeling unmotivated.
她并不是唯一一个感到缺乏动力的人。
Millennial and Gen Z employees tell me that they feel uninspired at work.
千禧一代和Z世代的员工告诉我，他们在工作中感到缺乏动力（或者说缺乏灵感）。
Some admit that they just don't care.
有些人承认，他们其实根本不在乎。
Half of American employees are currently looking for a different job.
目前，有一半的美国员工正在寻找新的工作。
Think about that.
好好想想吧。
Older employees tell me that they can't wait to retire.
年长的员工告诉我，他们迫不及待地想退休。
And when I ask about life at home, people say that they struggle with their finance and health.
当我询问家庭生活的情况时，人们纷纷表示他们在财务和健康方面遇到了困难。
Do you?
你真的这么认为吗？
The national data suggests that chronic diseases such as diabetes and heart disease are on the rise.
全国数据显示，糖尿病和心脏病等慢性疾病的发病率正在上升。
The median American family has only a bit over 5,000 dollars in savings, barely enough to pay next month's rent.
美国普通家庭的中位数储蓄额仅为 5,000 多美元，勉强够支付下个月的房租。
Did America lose its motivation?
美国是否失去了前进的动力（或：积极性）？
(Audience murmuring) Well, the answer is no.
（观众发出低声议论）嗯，答案是否定的。
Turns out, you cannot lose your motivation because you never owned it in the first place.
事实证明，你根本不可能失去动力——因为你从一开始就没有任何动力可言。
Motivation, and that shouldn't surprise you, isn't your car key or wallet.
动机（这一点你可能并不感到意外）并不是你的汽车钥匙或钱包。
So what is it?
那么，到底是什么呢？
Well, motivation is not about being strong, it's about being wise.
其实，动机的关键不在于是否坚强，而在于是否明智。
Let me explain.
让我来解释一下。
You may think of motivation as a muscle, thinking some people have strong motivation muscles, others are weak.
你可以将“动机”视为一块“肌肉”：有些人拥有强大的“动机肌肉”，而另一些人则缺乏这种能力（即他们的“动机肌肉”较为薄弱）。
But this is not a good metaphor.
但这并不是一个恰当的比喻。
Motivation is knowledge.
动机其实就是知识。
You learn how to be motivated.
你会学会如何激发自己的动力（即如何让自己有积极性去完成某件事）。
And so today, I would like to help each of you, and America,
因此，今天我想帮助在座的每一位，以及整个美国。
become wiser so that you are more motivated and hence better able to achieve your goals, your dreams,
变得更聪明，这样你会更有动力去实现自己的目标与梦想。
your aspirations.
你的抱负。
And given what the world has been throwing at you, that might be a good time to refresh your knowledge.
考虑到这个世界给你带来的种种挑战，现在或许正是更新你的知识的好时机。
To be motivated, you either change the situation or the way you think about the situation.
要想获得动力，要么改变所处的环境，要么改变自己看待这种环境的方式。
This is the science in one sentence: you change the circumstances or the way you think about the circumstances.
用一句话来概括这门科学的话就是：你可以改变所处的环境，或者改变自己对这种环境的看法。
So if you want to be more physically active, there is no point in yelling at yourself.
因此，如果你想增加自己的体力活动量，对自己大喊大叫是没有意义的。
I yell it, "You should walk more!"
我大声喊道：“你应该多走走路！
Instead, I got a puppy.
不过，我得到了一只小狗。
She loves long walks.
她喜欢长时间散步。
Your journey starts with setting a goal.
你的旅程始于设定一个目标。
My friend wanted to be motivated at work, so she identified a project she wanted to complete.
我的朋友希望在工作中更有动力，于是她确定了一个自己想要完成的项目。
That was a goal and it's a good motivation strategy.
那确实是一个有效的激励策略。