1. BasicPrinciples
1.基本原則

Amy Johnson as apsychologist, coach, author, and speaker in 2017, she opened the little schoolof big change. An online school that has helped. Hundreds of people findfreedom from anxiety and habits and live a more peaceful life. Amy has been aregularly featured expert on the Steve Harvey show and oprah.com as well as inthe wall street journal and self magazine.
艾米·約翰遜作為心理學家、教練、作家和演講者，於2017年開辦了“大變革小學校”。一所幫助過的在線學校。成百上千的人從焦慮和習慣中解脫出來，過著更加平靜的生活。艾米一直是史蒂夫·哈維秀的常客奧普拉網以及《華爾街日報》和《自我》雜志。

In this course,Amy will share her groundbreaking approach to finding true lasting freedom frombad habits without relying on willpower. In part one, Amy will explain her nowillpower philosophy, including a brief illustration of how it works. In parttwo, we will explore the nature of habits, how they get formed and thedifference between good habits and bad ones.
在本課程中，艾米將分享她開創性的方法，在不依賴意志力的情況下，從壞習慣中找到真正持久的自由。在第一部分，艾米將解釋她的無意志力哲學，包括一個如何工作的簡要說明。在第二部分，我們將探討習慣的本質，它們是如何形成的，以及好習慣和壞習慣的區别。

Par three willdefine the concept of insight and why it's so fundamental to behavioral change.In part four, Amy will outline the connection between habits and mental health.And in part five, we'll learn about our own innate resilience and how to breakfree of bad habits forever. And now we'll begin with part one basic principle.
第三部分將定義洞察力的概念以及為什麼它對行為改變如此重要。在第四部分，艾米將概述習慣與心理健康之間的關系。在第五部分，我們將學習我們與生俱來的韌性，以及如何永遠擺脫壞習慣。現在我們從第一部分基本原理開始。

Can you give anoverview of what the no willpower philosophy is? Human beings are constantly ina state of change. We're already changing all the time. Our experience is in aconstant flow, always, always changing. And what happens just to kind of saythis really high level, what happens in, in general is that we feel somethingor do something or think something that, that we
你能概述一下什麼是没有意志力的哲學嗎？人類總是處於不斷變化的狀態。我們一直都在改變。我們的經驗是在不斷地流動，總是，總是在變化。如果說這是一個很高的水平，通常情況下，我們會感覺到一些事情，做一些事情，或者思考，我們

don't like.
不喜歡。

That we say iswrong. And so we go in and we try to make up for it. We try to change it. Wetry to change our thoughts or our feelings or change our behaviors. And we comeup with all these plans and we push and push and
我們說的是錯誤的。所以我們進去努力彌補。我們試著改變它。我們試圖改變我們的思想、情感或行為。我們想出了所有這些計劃，我們不斷地推動

push. And that'skind of what willpower is. And that tends to get us a little bit more stuck inwhatever we're already experiencing.
推。這就是意志力。這往往會讓我們更多地陷入我們已經經歷的任何事情中。

Now, when we see just byinsight by, by just seeing how we really work. Oh,
現在，當我們只憑洞察力，通過觀察我們是如何工作的。哦，

it's allchanging already. It, it allows us to stay out of the picture a little bitmore. Like, we're not jumping in trying to manipulate everything. And lo andbehold, when people tend to kind of relax and see that their experience isalways changing and not take it so seriously, it tends to change a lot faster.
一切都變了。它，它讓我們可以遠離畫面多一點。我們不是想控制一切。你瞧，當人們傾向於放鬆，看到他們的經歷總是在變化，而不是把它看得那麼認真，它往往會改變得更快。

We're not inthere in the way. And so we don't need to use willpower and force anddiscipline and all of these. The way we have been it's, it's more aboutinsightfully seeing that things are changing on their own. So it ends up beinga very, very different kind of thing. Oh, ouch.
我們没有礙事。所以我們不需要使用意志力，力量和紀律等等。我們一直以來的做法，更多的是要有見地看到事情本身正在發生變化。所以它最終變成了一種非常，非常不同的東西。哦，哎喲。

Who is thiscourse for? Who I tend to love to speak to. And so who might most resonate withthis is, is those people that do have something in mind that they would love tohave be different, and maybe they have taken those paths of pushing and forcingand willpower ING only to see that they only get short-term effects.
這門課是給誰開的？我喜歡和他說話。因此，最能引起共鳴的是，那些人確實有自己的想法，他們希望自己與眾不同，也許他們走上了那些推動、強迫和意志力的道路，結果只看到他們只會得到短期的效果。

So anybody who'stried to change a habit through a behavioral strategy, through a plan, througha bunch of hard work and they found, Oh, wait, this doesn't work as well as Ithought it would, or it doesn't last as long as I wanted it to, they're goingto love this because it's a, it flips that on it.
所以任何一個試圖通過行為策略，計劃，努力改變習慣的人，他們發現，哦，等等，這並没有我想象的那麼好，或者它没有我想要的那麼久，他們會喜歡這個，因為它是，它在上面翻轉。

What's wrongwith using willpower to break bad habits. There's nothing wrong with usingwillpower. And in fact, willpower's a great tool at times, you know, forcertain things, but, but when it comes to deep and lasting change, you know,when it comes to finding ourselves free of a long lasting habit, willpower
用意志力去改掉壞習慣有什麼錯。用意志力没有錯。事實上，意志力有時是一個很好的工具，你知道，對於某些事情，但是，當涉及到深刻而持久的改變時，你知道，當我們發現自己擺脫了一個長期的習慣時，意志力

is just.
是正義的。

It's just thewrong tool for that job. You know, it's willpower, it takes will and power. Ittakes a lot of effort and energy and, and we have those things in very limitedresource li very limited supply. And. And also when we're caught up in a habitis when we have the least amount of willpower, you know, when we're strugglingand we're in the middle of cravings and urges, and we're
這是做那項工作的錯工具。你知道，這是意志力，需要意志和力量。這需要大量的努力和精力，而且我們在非常有限的資源里有這些東西，供應非常有限。還有。當我們陷入一種習慣的時候，就是我們意志力最差的時候，你知道，當我們在掙紮，我們處於渴望和欲望的中間，我們

feeling lost.
感覺迷路了。

That's the lasttime in the world, we're going to have a bunch of willpower to summon. So it'snot that willpower in and of itself is wrong or bad. And in fact, it's helpfulat times, but it does not, as far as I can see with thousands of people, Imean, it, it doesn't do the job of. Helping us get to this really deep lastingchange, the way that insight that's.
那是世界上最后一次，我們會有一堆意志力來召喚。所以這並不是說意志力本身是錯的或壞的。事實上，它有時是有幫助的，但它没有，就我所能看到的成千上萬的人來說，我的意思是，它没有起到作用。幫助我們實現這一真正深刻而持久的改變，那就是洞察力。

Can you share abrief success story that will convince me to finish this course and takeaction. I just wrote about a woman who I worked with. We'll call her Linda.That's not really her name. Um, she, her habit was a nightly wine habit that,um, that took on a life of its own beyond what she was okay with.
你能跟我分享一個簡短的成功故事嗎？它能說服我完成這門課程並采取行動嗎。我剛剛寫了一個和我一起工作的女人。我們就叫她琳達。那不是她的真名。嗯，她，她的習慣是每晚喝酒的習慣，這，嗯，有了自己的生活，超出了她所能接受的範圍。

So, you know, itstarted with Linda hating her job and being really caught up in her head allday at work. And because she felt so horrible while she was working and. Youknow, it looked like her job. It looked like the job is stressful and theydon't appreciate me. And all this stuff in mind will tell us she didn't realizeshe was feeling her own thinking, but she, she thought I hate this job that I'mforced to go here.
所以，你知道嗎，這是從琳達討厭她的工作開始的，她整天在工作中被困在腦子里。因為她工作的時候感覺很恐怖。你知道，這看起來像是她的工作。看起來工作壓力很大，他們不欣賞我。所有這些事情都會告訴我們，她没有意識到自己在思考，但她，她認為我討厭這份工作，我被迫去這里。

She spent eighthours every day in this horrible feeling. And we're not meant to spend eighthours or even eight minutes in a really horrible feeling. So her. Her mind keptsaying, there's gotta be a way out of this. There's gotta be a way out andinnocently enough, you know, she'd come home from work in the beginning, have afew sips of, of a glass of wine and her mind would start to get quiet.
她每天都在這種可怕的感覺中度過八個小時。我們不應該花八個小時甚至八分鐘在一個非常可怕的感覺。她也是。她心里一直在想，總有辦法擺脫這一切。總有一條出路，天真無邪，你知道，她剛下班回家，喝了幾口，喝了一杯酒，腦子就會開始平靜下來。

It wasn't, thewine didn't have this magical power, but, but it did have the ability to kindof quiet our mind. And when her mind was quieted, she felt a lot better. Shefelt a lot more like herself. And so. In some way, her mind as minds, do hermind kind of paired these things together? Hey, I feel horrible.
它不是，葡萄酒没有這種神奇的力量，但是，它確實有能力讓我們平靜下來。當她平靜下來的時候，她感覺好多了。她覺得自己更像自己。等等。在某種程度上，她的頭腦就像頭腦一樣，她是否把這些東西組合在一起？嘿，我感覺糟透了。

I drink this. Ifeel like myself again. And of course she knew better. Of course she didn'twant to drink wine all the time and all of that. Yeah. If we were all smartenough to know that that's not the way we want to cope, but our brains reallystrong and her brain said, Hey, we need you to feel like yourself.
我喝這個。我感覺又像我自己了。當然她知道的更多。當然，她不想一直喝酒。是啊。如果我們都足夠聰明，知道這不是我們想要的方式，但我們的大腦真的很強大，她的大腦說，嘿，我們需要你感覺像你自己。

That's whereyou're meant to be feeling. So if it takes wine, that's what you're doing. Soin a very short period of time, when I worked with her, she went from. Youknow, a glass of wine after work two, three, and four, and, and even more,sometimes every single night. And, and she tried all the willpower approaches,you know, she tried to just give herself rules.
這就是你應該感受到的。所以如果需要酒，那就是你要做的。所以在很短的時間內，當我和她一起工作時，她就離開了。你知道的，下班后兩、三、四天喝一杯酒，甚至更多，有時是每晚一杯。而且，她嘗試了所有的意志力方法，你知道，她試圖給自己規定規則。

She made it anew year's resolution. She tried to take her down. She tried to do all of that.But it was always a fight because she, her brain was saying, no, we really wantthis. Now. Maybe you can overpower me. Her brain would say, you know, maybe youcan, you can shut me up and not have the wine tonight, but man, tomorrow you'rejust going to feel even worse because that's how she, that's how it looked toher.
她下了新年決心。她想把她打倒。她試著做所有這些。但這總是一場戰鬥，因為她，她的大腦在說，不，我們真的想要這個。現在。也許你能制服我。她的大腦會說，你知道，也許你可以，你可以讓我閉嘴，今晚不喝酒，但是，夥計，明天你會感覺更糟，因為她就是這樣，對她來說就是這樣。

So every timeshe tried to. White knuckle it, you know, go cold Turkey, taper down, whateverit was. It was almost worse. It's almost worse because she still really wantedit. And she thought, how long can I keep up this fight? Well, as Linda startedto really see a few things, one, her brain had just equated whine with feelinggood.
所以每次她試著。白癡，你知道，冷靜點，慢慢來，不管是什麼。情況幾乎更糟。更糟的是她還真的想要。她想，我能堅持多久？好吧，琳達開始真正看到一些東西，第一，她的大腦只是把發牢騷等同於感覺良好。

Now that'sprobably not news to anyone listening. We know that's what happens, but whenshe really deeply saw that this substance doesn't in and of itself, make mefeel anyway. She could have wine and feel horrible. Many people do, she couldhave wine and feel wonderful. She, you know, so it wasn't the wine in and of itself.
現在這對任何人來說都不是新聞。我們知道會發生這樣的事，但當她真正深刻地看到這種物質本身並不存在時，無論如何，我都會感覺到。她可能喝了酒，感覺很糟糕。很多人都有，她可以喝點酒，感覺很好。她，你知道，所以這不是酒本身。

It was that hermind was clearing. When she started to see that all of a sudden this drinklooked like a really different thing. It wasn't the magic bullet anymore. Itwas something her mind had associated with feeling good. And that opened up somuch for her to start to see, Oh, wow. Maybe, maybe I don't need this the way Ithink I do.
那是因為她頭腦清醒了。當她開始意識到這杯酒突然間變得完全不同了。它不再是靈丹妙藥了。這是她與感覺良好有關的東西。這讓她開始明白，哦，哇。也許，也許我不需要我想的那樣。

And so she alsostarted to see how, how her experience has created that moment. By moment,we're feeling the thought is coming to life within us. We're feeling thought,and we feel it in so many ways, physically, emotionally, mentally. And so shecould see that throughout the day at work, she was feeling horrible, but itwasn't her job doing that.
所以她也開始明白，她的經歷是如何創造這一刻的。此時此刻，我們感覺到這種想法正在我們的內心產生。我們感覺到了思想，我們從很多方面感受到了，身體上，情感上，精神上。所以她可以看到，一整天的工作中，她感覺很糟糕，但這不是她的工作。

It was that shewas really caught up in this experience. And, and so her whole experience ofher day started to soften and change. And before long, she was feeling a lotmore like herself, even during the day at work. So there wasn't this bigbuildup of tension that needed to be released. And then also when she came homeand when her brain said, okay, it's time for the wine.
她真的被這段經歷深深吸引住了。於是，她那一天的經歷開始軟化和改變。不久，她就感覺自己更像自己了，即使是在白天工作的時候。所以没有這麼大的壓力需要釋放。當她回到家，她的大腦說，好吧，是時候喝酒了。

Cause it did saythat because that's how brains work. Right. She just saw that as a machine.It's like, Oh, I know what you're trying to do. You're trying to help me, but Idon't need that. My mind is going to clear out as she had these insights andreally saw that. Okay. Anything I feel is moving through me.
因為它是這麼說的，因為大腦就是這樣工作的。正確的。她只是把它看成一臺機器。就像，哦，我知道你想做什麼。你想幫我，但我不需要。當她有了這些見解並真正看到了這一點，我的頭腦就會清醒過來。可以。我感覺到任何東西都在移動。

It's all. Okay.And it's none of it's permanent. None of it's personal. Everything started tosoften. And even when her brain was saying it's wine time, she, she could say,no, I'm not going to do that right now without willpower, just because itdidn't look the same or feel the same. And before, along there, there was justno habit there anymore.
就這樣。可以。而且這些都不是永久性的。都不是私人的。一切都開始軟化。甚至當她的大腦在說是喝酒的時候，她也會說，不，我不會在没有意志力的情況下這麼做，只是因為看起來和感覺不一樣。在那之前，那里已經没有什麼習慣了。​