Outperform|自律的人并不自律。[1]
关键词：自律、动力、环境设计、微习惯、极限、产出、定义、心情、稳定、波动、有效、影响、问题、实施、改变、经验、手机、工作。
介绍
本篇内容为观众阐述了一个在自我发展领域常被高估的概念——自律，并提出了更好的替代方案。
讨论了动力和自律的定义，强调了自律的限制，并引用了《微习惯》一书中的研究，说明看似最有自律的人实际上并不比其他人更有自律，他们只是更会利用环境设计。
环境设计的本质是延长动力期，缩短无动力期，因此减少了自律的使用频率和量，也就更能避免达到自律极限。
最后提出了一些问题，引导观众如何有效地实施环境设计，以最小的自律消耗达到最大的产出。
重点内容
重点笔记
自律并不像看起来那么重要，自律也有其自身的限制。
环境设计对于延长动力期和缩短无动力期有着重要作用，能帮助我们更少地使用自律。
改变环境，以便在不影响产出的情况下尽可能少地使用自律，这是实施环境设计的有效方式。
践行步骤
分析你的环境，确定哪些因素会影响你的动力和自律；
尝试修改那些环境因素，看看是否可以提高你的动力和减少对自律的依赖；
反复调整和试验，找出最适合你的环境设计。
拓展：书籍
书名：《微习惯》
作者：詹姆斯·克利尔
《微习惯》是由詹姆斯·克利尔编写的一本关于个人发展和习惯建立的书籍。
书中的核心观点是，持久的改变来自于一系列的小改变，而不是大的一次性改变。
克利尔强调，微小的习惯——即那些每天进行的小行为——可以积累成重大的生活改变。他还解释了环境设计的重要性，认为环境对习惯的形成有着重大影响。
例如，他提到，看似最有自律的人实际上并不比其他人更有自律，他们只是更会利用环境设计。
通过有效的环境设计，人们可以最小化自律的使用，延长动力期，缩短无动力期，从而更好地改变习惯和生活。
中英全文
1 "You are not disciplined enough," that's what the message often feels like in the self-development space sometimes. Although building discipline is great, in my opinion, it is overrated. There are better ways to go about it. In this video, I will talk about why discipline is not as important as it might seem, introduce another concept one can use instead, and lastly, discuss using timing to get the best out of your discipline use throughout your day. Let's first define motivation and discipline. Motivation is doing what you need to do when you feel like it. Discipline is doing what you need to do whether you feel like it or not.
“你自律不够”，这是我们在自我提升领域经常会感觉到的信息。虽然培养自律很重要，但在我看来，这被过度夸大了。存在更好的方法。
在这个视频中，我将讨论为什么自律并不像看起来那么重要，我会引入另一种可以替代的概念，并最后讨论如何利用时间来最大化你全天的自律使用。
首先，我们定义下动力和自律。动力是当你有心情时做你需要做的事情。自律是无论你是否有心情，都做你需要做的事情。
2 Motivation is volatile, it goes up and down, and you're only able to do what you need to do when you feel like it. Discipline is more stable, you're able to do more of what you need to do because you can also do it when you don't feel like it. When you don't have motivation, you can use discipline and when you have motivation, well, you don't even need to use discipline. But most people overlook that discipline also has its limits. How long can you keep doing something when you don't feel like it? What if everything in your life just feels like an uphill battle every day for weeks and months? Sure, discipline can get you far, definitely further than motivation.
动力是不稳定的，时而高涨，时而低落，只有当你有心情时，你才能做你需要做的事情。自律则更为稳定，因为即使你没有心情，你也能做你需要做的事情。
当你没有动力的时候，你可以依靠自律，当你有动力的时候，你甚至不需要使用自律。但是，大多数人忽视了，自律也有其限制。你能坚持多久做你不想做的事情呢？
如果你的生活中的每一件事都感觉像是每天都在攀登陡峭的山坡，持续几周甚至几个月，那又该怎么办呢？当然，自律可以让你走得更远，肯定比动力要远。但是，在某个时刻，你会达到极限并放弃。
3 But, at some point, you're going to hit a limit and give up. That's why it is better to also use the concept I'm going to talk about next. In Atomic Habits, James talks about how research suggests that most disciplined people actually don't have a lot more discipline than others. The reason it seems that they are so much more disciplined is because of their environment, relatively to the environment of the not-so-disciplined person.
但是，在某个时候，你会达到极限并放弃。这就是为什么最好同时使用我接下来要谈论的概念。在《微习惯》一书中，詹姆斯提到，研究表明，那些看似最有自律的人实际上并没有比其他人更有自律。他们看起来更有自律的原因是他们的环境比那些没有那么自律的人的环境更好。
4 Research has shown that placing more water cans in a room makes people drink more, and grocery stores placing candies at the checkout counter nudges people to buy more candy. You may have experienced this with your phone; if you're working and the phone is close, you're much more likely to check it. If it is in another room, you're likely to check it a lot less. What environment design essentially does is it prolongs the motivation period and shortens the period when you don't feel like it. As a consequence, you don't need to use discipline as often, and the times when you need to use discipline, you only need to use a smaller amount.
研究显示，房间里摆放更多的水壶会让人们喝更多的水，超市在结账柜台处摆放糖果，会诱使人们购买更多的糖果。
你可能已经体验过这一点，比如你的手机；如果你正在工作，手机在身边，你更容易去查看。如果它在另一个房间，你可能会查看得少得多。
环境设计的本质就是延长动力期，缩短你没有动力的时期。因此，你不需要那么频繁地使用自律，而且在你需要使用自律的时候，你只需要使用更少的量。
5 As a result, it's going to take a lot longer before you hit your discipline limit. Lastly, I'm going to leave you with a few questions you can ask yourself to effectively implement environmental design. How can I change my environment such that I can use less discipline without negatively affecting my output? How can I change my environment such that I use as little discipline as possible without negatively affecting my output? How can I change my environment such that I don't need to use discipline at all without negatively affecting my output?
因此，你会需要更长的时间才会达到自律的极限。最后，我将为你提供一些问题，帮助你有效地实施环境设计。
我如何调整我的环境，以便在不影响我的工作效果的前提下尽可能少地使用自律？
我如何改变我的环境，以便在不影响我的工作效果的情况下尽可能少地使用自律？
我如何改变我的环境，以便在不影响我的工作效果的情况下，完全不需要使用自律？
结束
参考资料
[1]
Outperform|自律的人并不自律。: https://www.bilibili.com/video/BV1fQ4y1V7jG/?spm_id_from=333.999.0.0&vd_source=1d44f7f1239b6bab3592038d5e406da0