Michael聊聊：如何将负面情绪转化成动力

以下

是我今天更新在视频号里

视频的文字版本，

方便喜欢看文章的朋友们阅读，

中间有不少口头语，和啰嗦的地方，

请自行忽略。

Hey everyone, welcome back to Yapping with Michael. Today I'm going to be talking with you guys about a little strategy that I use to keep myself motivated. And that is to turn bad emotions that you might have, or memories of bad things, or experiences that you had before, into motivation.

大家好，欢迎回到“Michael聊聊”。今天我要和大家谈谈我用来保持自己动力的一种小策略，那就是将你可能拥有的不良情绪，或者过去不好的记忆或经历转化为动力。

So I want to start off by talking about how I came up with the idea to tell you guys about all this. The other day, I was running track practice. It was a 6km practice. It was not easy. It was definitely one of the harder practices. So in the middle of running, I kept talking to myself. I was like, "Keep going, you got this. It's only however many laps are left," and I kept counting it to myself. Then eventually, I thought to myself while running, because you're gonna get bored while you're running 6 km, right? So I kept thinking to myself, "Wait a minute, how do I keep myself motivated during times like these when it's hard during practice?"

首先，我想谈谈我是怎么想到，要跟大家聊这个主题的。有一天，我在进行田径训练，那是一次6公里的训练，非常不容易，算得上是较为艰苦的训练之一。在跑步过程中，我不断地对自己说：“继续跑，你能做到的，只剩下几圈了。”我一直这样数着，激励自己。然后，我想到了一个问题：在这种艰难的训练时刻，我是如何保持动力的？

And then I thought about it and I thought of a pretty good, or I think what I saw was a solid answer. So now I'm here to share it with you guys.

于是我思考了一下，想出了一个相当好的，或者说我自认为是一个不错的答案。现在我来和大家分享一下。

For me, motivation, especially for running, comes from not only the fact that I like doing the sport—first of all, it's a very big part of why I'm motivated to do that sport. Another important thing is one of the bad experiences—mind me, mouse please—that I had before in the cross-country season. The story was basically that, like I said before, cross country is split into varsity and junior varsity. Varsity is the top 7 fastest people on the team. I was number 8, and that was kind of my little part of my motivation to keep running. Because at league finals, which was basically the last official race of the season, I was one second behind the slowest runner on team varsity. So that meant if I had run two seconds or even like one and a half seconds faster, I would have made varsity and gone onto CIF, which is basically just moving on into the next stage of the sports. Seeing as we lost in the first round, I kind of felt like I could have done something else, could have done better in CIF league finals to help my team progress more into, for example, CIF finals or maybe even state. So that's part of my motivation as to why I want to keep doing track and field, cross country, keep running, all that, apart from the fact that I really like running.

对我来说，动力，尤其是在跑步方面，不仅仅来自于我喜欢这项运动，这首先是让我有动力的一个非常重要的部分。另一个重要的事情是，我的一个糟糕经历，不好意思，有老鼠，是去年我在越野赛季中的糟糕经历。事情的经过是这样的，越野赛分为校队和预备队，校队是选队里最快的七个人，而当时我排在第八。这成为了我继续跑步的一部分动力。因为在联赛决赛上，也就是赛季的最后一场正式比赛，我只比校队最慢的队员慢一秒钟。这意味着，如果我跑快两秒钟，甚至一秒半，我就能进入校队，参加CIF（加州校际联合会），这基本上是升入高一阶段的比赛。看到我们在第一轮就输了，我觉得自己本可以在联赛决赛中做得更好，帮助我的队伍更进一步，比如进入CIF决赛，甚至是州赛。所以这就是我除了我真的很喜欢跑步之外，为什么要继续跑步的部分动力。

So now that I talked about maybe one of the big things that impacted me, let's talk about how you can turn motivation or turn these emotions into motivation. One of the key things, as one of my coaches has told me before, is you need to be your own coach. I'm sure some of you have heard this idea out there, which is basically you have to be your own coach. You have to remember some key tips for the sports and talk to yourself about them throughout while practicing what you're practicing. And this is kind of the same thing, except instead of being your own coach, you have to be your own mentor in the sense that when you're doing something hard, you have to talk to yourself and tell yourself to turn these bad emotions into motivation.

现在我谈了一些对我影响很大的事情，让我们来谈谈如何将这些情绪转化为动力。我的一位教练曾告诉我，你要学会成为自己的教练。我相信你们中的一些人听说过这个观点，就是你要成为自己的教练，记住一些关键的运动技巧，并在练习过程中不断对自己讲解。这有点类似，只是你需要成为你自己的导师。当你在做一些困难的事情时，你需要对自己说话，并告诉自己要将这些不良情绪转化为动力。

So for example, you had a bad day at school. You got a pretty bad grade on a math test, and then you were like, "God, if I had studied harder," and you have nowhere to release that feeling of anger. In the afternoon, for example, if that happened to me, I'd go to cross country or track practice, maybe put on the AirPods if my coach would let me, and just keep running until I eventually tire myself out and can calm down and think about this thing rationally.

比如说，你在学校过得不愉快，你在数学考试中得了个很差的分数，然后你会想：“天啊，如果我当时努力学习就好了。”但你无处发泄这种愤怒的情绪。比如这种情况如果发生在我身上，我会在下午去参加越野跑步或田径训练，可能戴上耳机（如果教练允许的话），然后一直跑步，直到自己筋疲力尽，冷静下来，理性地思考这些事情。

So actually, turning the bad emotions and experiences into motivation reflects back on you and makes you feel better for the rest of the day. Because sometimes—and I'm not going to get into a scientific point of view from all of this—but sometimes when you have anger, all you really need is to release it somewhere. Now, you can do that by screaming, kicking the wall, being mad at your friends for no particular reason, or you can apply that to somewhere actually useful and make something out of it because it might actually help you improve what you're doing.

所以，实际上，将不良情绪和经历转化为动力，反过来会激励你感觉更好，因为有时候——我不会从科学的角度深入探讨——但有时候，当你有愤怒情绪时，你需要把它释放到某个地方。你可以通过尖叫、踢墙、无缘无故地对朋友发火来释放，或者你可以把它应用到某个真正有用的地方，并从中做出一些成就，因为这可能真的有助于你改进自己正在做的事情。

And it's the same thing with bad experiences, especially if the experience is related to what you're doing. Like my example was running—every time, especially since the other day I was running the 6 km race that I told you guys about before, I kept going and going and I thought to myself, "Man, this 10 km is hard, but even though this is a race, it's also part of my training to help myself improve so I can achieve the ultimate goal." And that is kind of what helps me to go on. If you have something that you feel unsatisfied with in the past, you can apply that to the subject that you're practicing to help motivate yourself and have yourself work harder to try and achieve that goal and make yourself satisfied, to right the wrong.

这和不良经历是一样的，特别是如果这个经历与你正在做的事情有关。就像我的例子是跑步一样，每次，尤其是那天我跑6公里比赛的时候，我不停地跑，我想着：“这10公里很难，但即使这是比赛，这也是我训练的一部分，帮助我自己提高，以实现最终的目标。”这就是帮助我坚持下去的动力。如果你对过去感到不满，你可以将其应用到你正在练习的科目上，帮助自己获得动力，更加努力地工作，努力实现那个目标，让自己满意，纠正错误。

So I guess the final takeaway you can have here is, first of all, you have to really enjoy what you are trying to do. Of course, it's the same thing no matter what topic I talk about—you have to enjoy what you're doing. But also very important, you have to be able to talk to yourself. Overall, I've always talked to myself about this. No one else—well, almost everyone else—will not care as much about your bad emotions or your bad experiences. They won't care enough to tell you to motivate you. Only you can be your own tutor, your own coach, and your own mentor to try and tell yourself to keep pushing, to keep going, and eventually leave no regrets.

所以我认为可以供大家考虑借鉴的是，首先，你一定要真正喜欢你正在做的事情。当然，无论我谈论什么主题，都是一样的，你要享受自己正在做的事情。但也非常重要的是，你必须能够与自己对话。总的来说，我一直在和自己谈论这些事情。没有别人，几乎没有人会像你自己那样在意你的不良情绪或不良经历。他们不会关心到足以激励你。只有你自己可以成为自己的导师、教练和导师，告诉自己继续前进，继续努力，最终不留遗憾。

So I think that's also a pretty important part of trying to achieve what you're trying to achieve. So yeah, that's it for today. The end. Bye.

我认为这是尝试实现你目标的重要部分。今天就到这里，再见！