ABOUT THE SPEAKER
Emily Balcetis - Psychologist
Social psychologist Emily Balcetis explores perception, motivation, goal-setting and decision-making from conscious and nonconscious levels.

Why you should listen

The world around us often seems insurmountable, with all the cards stacked against us -- but as social psychologist Emily Balcetis seeks to show, it doesn't have to be that way. Through her research at New York University she explores how small differences in perception, whether conscious or nonconscious, can have potentially major consequences. For example, in a series of studies conducted in 2009 Balcetis helped show that people who saw Barack Obama as lighter skinned tended to report voting for him in the 2008 presidential election -- and vice versa.

Her current work focuses on how video evidence can bias jury members differently and how our vision can work against us when it comes to effective exercise. Balcetis' goal is to show that through our awareness of these biases, we can also overcome them, for an ever so slightly less daunting world.

More profile about the speaker
Emily Balcetis | Speaker | TED.com
TEDxNewYork

Emily Balcetis: Why some people find exercise harder than others

艾蜜莉‧芭絲苔: 為何有些人認為運動很難

Filmed:
3,770,270 views

為什麼減重對有些人來說就是比較難呢?社會學家艾蜜莉‧芭絲苔研究指出,「視覺」就是其中一項原因。這場內容豐富的演說告訴我們,有些人對待健身的感覺就是跟別人不同,而講者也提出了一個極其簡單的解決方式,來協助大家克服這個困難。
- Psychologist
Social psychologist Emily Balcetis explores perception, motivation, goal-setting and decision-making from conscious and nonconscious levels. Full bio

Double-click the English transcript below to play the video.

00:12
Vision視力 is the most important重要
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視力是我們最重要
也是最主要的感覺器官。
00:15
and prioritized優先 sense that we have.
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00:17
We are constantly經常 looking
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我們不斷地在檢視生活周遭,
00:19
at the world世界 around us,
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00:21
and quickly很快 we identify鑑定 and make sense
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並快速地了解和識別
我們所看見的東西。
00:23
of what it is that we see.
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00:25
Let's just start開始 with an example
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讓我很快地舉例子為大家說明。
00:27
of that very fact事實.
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00:28
I'm going to show顯示 you
a photograph照片 of a person,
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我會給大家約一至兩秒的時間
00:30
just for a second第二 or two,
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來看一個人的相片,
00:32
and I'd like for you to identify鑑定
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並且希望你來辨識他臉上的情緒。
00:34
what emotion情感 is on his face面對.
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00:36
Ready準備?
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準備好了嗎?
00:37
Here you go. Go with your gut腸道 reaction反應.
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來,請跟著自己的感覺。
00:40
Okay. What did you see?
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好,你看見了甚麼?
00:42
Well, we actually其實 surveyed調查
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這項調查的參與者超過了 120 名,
00:45
over 120 individuals個人,
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00:47
and the results結果 were mixed.
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結果有些混雜。
00:49
People did not agree同意
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人們對於他們所看見的臉部情緒
判斷的結果完全不一致。
00:51
on what emotion情感 they saw on his face面對.
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00:54
Maybe you saw discomfort不舒服.
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或許,你看到的是不適,
00:56
That was the most frequent頻繁 response響應
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這是我們得到最多的回答。
00:58
that we received收到.
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但如果你問坐在你左邊的人,
00:59
But if you asked the person on your left,
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01:01
they might威力 have said regret後悔 or skepticism懷疑論,
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他們可能會認為是後悔或懷疑。
01:04
and if you asked somebody on your right,
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而假設你問坐在右邊的人,
01:06
they might威力 have said
something entirely完全 different不同,
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或許又是完全不同的反應,
01:09
like hope希望 or empathy同情.
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像是希望或有同感。
01:12
So we are all looking
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如果我們再一次看同一張臉,
01:13
at the very same相同 face面對 again.
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01:16
We might威力 see something
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可能會有全然不同的答案。
01:18
entirely完全 different不同,
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01:20
because perception知覺 is subjective主觀.
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因為感覺是很主觀的,
01:23
What we think we see
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我們以為自己看見的東西,
01:25
is actually其實 filtered過濾
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其實是自我意識篩選後的產物。
01:27
through通過 our own擁有 mind's心靈的 eye.
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01:29
Of course課程, there are many許多 other examples例子
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當然,還有很多這樣的例子,
關於人們如何讓主觀意識
去解釋我們身處的世界。
01:31
of how we see the world世界
through通過 own擁有 mind's心靈的 eye.
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01:34
I'm going to give you just a few少數.
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舉幾個例子來說,
01:36
So dieters節食, for instance,
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例如,減肥的人所看到的蘋果
01:38
see apples蘋果 as larger
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會比沒有在計算熱量的人要來得大。
01:40
than people who are not counting數數 calories卡路里.
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01:43
Softball壘球 players玩家 see the ball as smaller
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剛走出事業低潮的壘球選手,
01:47
if they've他們已經 just come out of a slump暴跌,
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跟前一晚在場上
叱咤風雲的球員比起來,
01:49
compared相比 to people who
had a hot night at the plate盤子.
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會感覺所看見的壘球更加小。
01:53
And actually其實, our political政治 beliefs信仰 also
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而事實上人們的政治傾向
01:56
can affect影響 the way we see other people,
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也會影響到對其他人的觀感,
01:58
including包含 politicians政治家.
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包含了對政治人物的選擇。
因此我們的實驗團隊
02:00
So my research研究 team球隊 and I
decided決定 to test測試 this question.
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決定用這個問題來進行一個實驗。
02:04
In 2008, Barack巴拉克 Obama奧巴馬
was running賽跑 for president主席
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2008年時,巴拉克‧歐巴馬
第一次參選總統。
02:07
for the very first time,
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在大選前一個月,
02:09
and we surveyed調查 hundreds數以百計 of Americans美國人
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我們訪問了數百位美國人。
02:12
one month before the election選舉.
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02:14
What we found發現 in this survey調查
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在這個調查中我們發現,
02:16
was that some people, some Americans美國人,
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有些美國群眾認為這組照片
02:18
think photographs照片 like these
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02:20
best最好 reflect反映 how Obama奧巴馬 really looks容貌.
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充分反映出歐巴馬真實的模樣,
02:23
Of these people, 75 percent百分
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而如此認為的受訪者中有 75% 的人
02:25
voted for Obama奧巴馬 in the actual實際 election選舉.
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在大選中投票給了歐巴馬。
02:28
Other people, though雖然,
thought photographs照片 like these
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也有一部分人認為這組照片
才真實反應歐巴馬的樣子,
02:31
best最好 reflect反映 how Obama奧巴馬 really looks容貌.
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02:34
89 percent百分 of these people
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其中 89% 投給歐巴馬的對手麥肯。
02:36
voted for McCain麥凱恩.
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我們給受訪者觀看歐巴馬的照片,
02:37
We presented呈現 many許多 photographs照片 of Obama奧巴馬
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02:41
one at a time,
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一次一張,
02:42
so people did not realize實現
that what we were changing改變
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他們其實並不知道兩張照片的不同。
02:45
from one photograph照片 to the next下一個
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差別在我們刻意在膚色上補強光線,
02:47
was whether是否 we had artificially人為 lightened減輕
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02:49
or darkened黑暗 his skin皮膚 tone.
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使他看起來黝黑。
02:52
So how is that possible可能?
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所以這要如何解釋?
02:53
How could it be that
when I look at a person,
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為何我們看待一個人、
02:56
an object目的, or an event事件,
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一件物品或一個事件,
02:58
I see something very different不同
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竟然和他人比起來
有天與地的差別?
03:00
than somebody else其他 does?
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03:02
Well, the reasons原因 are many許多,
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這其實有很多原因。
03:04
but one reason原因 requires要求 that we understand理解
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但我們要先了解視覺的運作方式。
03:06
a little bit more about how our eyes眼睛 work.
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03:09
So vision視力 scientists科學家們 know
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研究顯示,
03:11
that the amount of information信息
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人們在有限的時間中,
03:12
that we can see
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以眼睛來攫取資訊,
03:14
at any given特定 point in time,
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不論我們專注的時間為多久,
03:16
what we can focus焦點 on,
is actually其實 relatively相對 small.
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所得到的資訊其實非常微小。
03:19
What we can see with great sharpness銳度
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我們能看到最明顯、
03:21
and clarity明晰 and accuracy準確性
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最清楚、精確的範圍,
03:24
is the equivalent當量
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大概只有伸長手臂後
大拇指這樣的大小。
03:26
of the surface表面 area of our thumb拇指
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03:28
on our outstretched伸開 arm.
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不管我們呈現的內容有多少,
03:30
Everything else其他 around that is blurry模糊,
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03:32
rendering翻譯 much of what is presented呈現
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其餘的影像在眼中看來
都是模糊一片。
03:35
to our eyes眼睛 as ambiguous曖昧.
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而我們還得去解釋,
03:37
But we have to clarify澄清
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03:40
and make sense of what it is that we see,
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還要去認識我們
看見的東西究竟是什麼。
03:42
and it's our mind心神 that
helps幫助 us fill in that gap間隙.
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我們的大腦就是用來
幫助我們補足這些空白的。
03:45
As a result結果, perception知覺
is a subjective主觀 experience經驗,
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因此感受是一種主觀的經驗,
03:49
and that's how we end結束 up seeing眼看
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也是為什麼我們最終感知到的
其實是大腦給我們看到的。
03:50
through通過 our own擁有 mind's心靈的 eye.
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03:53
So, I'm a social社會 psychologist心理學家,
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我是社會心理學家,
03:54
and it's questions問題 like these
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所以我不由得特別關心這樣問題。
03:56
that really intrigue詭計 me.
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03:58
I am fascinated入迷 by those times
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我對於人們見山不是山的狀況
覺得很有意思。
03:59
when people do not see eye to eye.
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04:02
Why is it that somebody might威力
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為何有些人看到半杯滿的水,
04:03
literally按照字面 see the glass玻璃 as half full充分,
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04:06
and somebody literally按照字面 sees看到 it
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可有些人看到的是半杯空的水?
04:07
as half empty?
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04:09
What is it about what one person
is thinking思維 and feeling感覺
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人們的想法和感覺
04:12
that leads引線 them to see the world世界
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是如何地影響他
以全然不同的角度看待這個世界?
04:14
in an entirely完全 different不同 way?
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04:16
And does that even matter?
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就算如此,那又怎樣?
04:18
So to begin開始 to tackle滑車 these questions問題,
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於是我們開始研究這些問題。
04:21
my research研究 team球隊 and I
decided決定 to delve鑽研 deeply
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我們實驗小組決定
要對這項全球知名的議題
04:24
into an issue問題 that has received收到
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04:26
international國際 attention注意:
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進行相關的探討,
04:28
our health健康 and fitness身體素質.
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那就是健康與體態。
04:30
Across橫過 the world世界,
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無論是哪一個國家,每個人
都對控制體重有著深深的困擾。
04:31
people are struggling奮鬥的
to manage管理 their weight重量,
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各式各樣減重的方式可謂百家爭鳴。
04:33
and there is a variety品種 of strategies策略
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04:36
that we have to help us
keep the pounds英鎊 off.
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舉例來說,每到假期結束,
04:39
For instance, we set
the best最好 of intentions意圖
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04:42
to exercise行使 after the holidays假期,
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我們就拼了命減肥。
04:45
but actually其實, the majority多數 of Americans美國人
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但事實上,大部分的美國人會發現,
04:47
find that their New Year's年份 resolutions決議
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他們的新年新希望
在情人節之前就落空了。
04:49
are broken破碎 by Valentine's情人節 Day.
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04:52
We talk to ourselves我們自己
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我們想方設法地激勵自己,
04:54
in very encouraging鼓舞人心的 ways方法,
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04:56
telling告訴 ourselves我們自己 this is our year
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告訴自己就在今年,
我們可以恢復以往的身材。
04:57
to get back into shape形狀,
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04:59
but that is not enough足夠 to bring帶來 us back
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然而這並不足以
帶我們重返往日的理想體重。
05:01
to our ideal理想 weight重量.
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為什麼會這樣呢?
05:03
So why?
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05:05
Of course課程, there is no simple簡單 answer回答,
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答案當然沒那麼簡單,
05:07
but one reason原因, I argue爭論,
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但我認為其中一項原因,
05:09
is that our mind's心靈的 eye
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就是我們的大腦可能背叛了我們。
05:11
might威力 work against反對 us.
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有些人就是覺得運動很困難,
05:13
Some people may可能 literally按照字面 see exercise行使
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05:16
as more difficult,
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05:18
and some people might威力 literally按照字面
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有些人就覺得運動其實很簡單。
05:19
see exercise行使 as easier更輕鬆.
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所以,為了能進一步地探索這些疑問,
05:22
So, as a first step
to testing測試 these questions問題,
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05:26
we gathered雲集 objective目的 measurements測量
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我們首先要量取每位受測者的身材。
05:28
of individuals'個人 physical物理 fitness身體素質.
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我們拿腰圍和臀圍的比例來做比較,
05:31
We measured測量 the
circumference圓周 of their waist腰部,
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05:33
compared相比 to the
circumference圓周 of their hips臀部.
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腰臀比相對較高的表示體態較差,
05:36
A higher更高 waist-to-hip腰圍與臀圍 ratio
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05:38
is an indicator指示符 of being存在
less physically物理 fit適合
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反之,比較低的表示體態較好。
05:40
than a lower降低 waist-to-hip腰圍與臀圍 ratio.
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05:42
After gathering蒐集 these measurements測量,
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取得這些數據後,
05:44
we told our participants參與者 that
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我們告訴受測者
他們要帶著重物走到終點線,
05:46
they would walk步行 to a finish line
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05:48
while carrying攜帶 extra額外 weight重量
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05:49
in a sort分類 of race種族.
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這是項比賽。
05:51
But before they did that,
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比賽前,我們請受測者
評估一下到終點的距離。
05:52
we asked them to estimate估計 the distance距離
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05:55
to the finish line.
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我們的想法是:體態的不同
會影響人們對於距離的感知。
05:57
We thought that the physical物理
states狀態 of their body身體
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05:59
might威力 change更改 how
they perceived感知 the distance距離.
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那我們發現了什麼呢?
06:02
So what did we find?
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06:04
Well, waist-to-hip腰圍與臀圍 ratio
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就是腰臀比的差異
的確會有距離感知上的不同。
06:07
predicted預料到的 perceptions看法 of distance距離.
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06:10
People who were out of shape形狀 and unfit不適當
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體格不勻稱的受測者
和體態較好的受測者比起來,
06:12
actually其實 saw the distance距離
to the finish line
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06:15
as significantly顯著 greater更大
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認為終點的距離較遠得多。
06:16
than people who were in better shape形狀.
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06:18
People's人們 states狀態 of their own擁有 body身體
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體態的差異使人們
對環境有不同的感受,
06:20
changed how they
perceived感知 the environment環境.
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06:23
But so too can our mind心神.
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而我們的意識也一樣。
06:25
In fact事實, our bodies身體 and our minds頭腦
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事實上,我們的身心共同運作,
06:27
work in tandem串聯
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06:29
to change更改 how we see the world世界 around us.
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來改變我們對所處環境的看法。
06:31
That led us to think that maybe people
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這讓我們聯想到,
或許有強烈動機
及有明確目標可尋的人,
06:34
with strong強大 motivations動機
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06:35
and strong強大 goals目標 to exercise行使
171
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06:37
might威力 actually其實 see
the finish line as closer接近
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相較於動機比較弱的人,
06:40
than people who have weaker較弱 motivations動機.
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會感覺終點近些。
06:44
So to test測試 whether是否 motivations動機
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因此,我們又進行了第二項實驗,
06:46
affect影響 our perceptual知覺的
experiences經驗 in this way,
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來探究動機的強弱
是否會影響我們的經驗感受。
06:49
we conducted進行 a second第二 study研究.
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同樣地,我們還是
先量取每位受測者的身材,
06:51
Again, we gathered雲集 objective目的 measurements測量
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06:54
of people's人們 physical物理 fitness身體素質,
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取得腰圍和臀圍的數據,
06:56
measuring測量 the circumference圓周 of their waist腰部
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06:58
and the circumference圓周 of their hips臀部,
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並且請他們做一些體格的量測。
07:00
and we had them do a
few少數 other tests測試 of fitness身體素質.
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07:03
Based基於 on feedback反饋 that we gave them,
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根據我們給對方的反饋,
07:06
some of our participants參與者 told us
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有些受測對象表示他們不想健身。
07:07
they're not motivated動機
to exercise行使 any more.
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07:09
They felt like they already已經
met會見 their fitness身體素質 goals目標
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他們感覺已經達到身材標準了,
07:12
and they weren't going
to do anything else其他.
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因此不願意再做任何的運動。
07:14
These people were not motivated動機.
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這些人沒有運動的動機。
07:16
Other people, though雖然,
based基於 on our feedback反饋,
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相反地,根據我們的反饋,
07:18
told us they were highly高度
motivated動機 to exercise行使.
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其他人則告訴我們
他們極願意去運動健身。
07:20
They had a strong強大 goal目標
to make it to the finish line.
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他們有明確目標,認為可達到終點。
07:23
But again, before we had them
walk步行 to the finish line,
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再一次地,我們要求他們在出發前
07:26
we had them estimate估計 the distance距離.
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估算一下終點線到底多遠。
07:28
How far away was the finish line?
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07:29
And again, like the previous以前 study研究,
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2362
而結果也一如先前的研究,
07:32
we found發現 that waist-to-hip腰圍與臀圍 ratio
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我們發現腰臀比的確影響距離感知。
07:34
predicted預料到的 perceptions看法 of distance距離.
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1960
07:36
Unfit不適當 individuals個人 saw
the distance距離 as farther更遠,
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體格較差的人覺得距離較遠,
07:40
saw the finish line as farther更遠 away,
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1970
相較於體格較好的人,
07:42
than people who were in better shape形狀.
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1947
會覺得終點線遠在天邊。
07:44
Importantly重要的, though雖然, this only happened發生
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452650
2009
重點來了,
這樣的結果只發生在
沒有健身動力的人身上。
07:46
for people who were not motivated動機
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07:48
to exercise行使.
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1619
相反地,
07:50
On the other hand,
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1590
具強烈動機想運動的人
認為終點線近在眼前,
07:51
people who were highly高度
motivated動機 to exercise行使
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07:54
saw the distance距離 as short.
205
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2197
即使是體態最差的人,
07:57
Even the most out of shape形狀 individuals個人
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2327
07:59
saw the finish line
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1558
所推估的終點距離
也和體態較好的人推估的相去不遠,
08:00
as just as close,
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1504
08:02
if not slightly closer接近,
209
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1835
就算距離沒有更短,
08:04
than people who were in better shape形狀.
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2656
也非常接近了。
所以我們的體態會影響到
我們認知的終點距離。
08:06
So our bodies身體 can change更改
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1959
08:08
how far away that finish line looks容貌,
212
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2238
08:11
but people who had committed提交
to a manageable管理 goal目標
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3919
然而,忠力於可視的目標、
08:15
that they could accomplish完成
in the near future未來
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2109
認為自己短期內可完成、
也相信自己有能力
可以實現目標的人,
08:17
and who believed相信 that they were capable
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2194
08:19
of meeting會議 that goal目標
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卻認為運動是件容易的事。
08:20
actually其實 saw the exercise行使 as easier更輕鬆.
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3416
08:24
That led us to wonder奇蹟,
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1910
這不禁讓我們思考:
08:26
is there a strategy戰略 that we could use
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2417
有沒有一種方法可以讓我們用來
08:28
and teach people that would help
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教導並協助他人
改變對距離的感知呢?
08:31
change更改 their perceptions看法 of the distance距離,
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2269
08:33
help them make exercise行使 look easier更輕鬆?
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能否幫助他們感覺運動其實很簡單?
08:35
So we turned轉身 to
the vision視力 science科學 literature文學
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於是我們尋求視覺科學研究的幫助,
08:38
to figure數字 out what should we do,
224
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思索我們該怎麼做。
08:40
and based基於 on what we read,
we came來了 up with a strategy戰略
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2482
而根據這個領域的研究,
我們有了一個想法。
08:42
that we called, "Keep
your eyes眼睛 on the prize."
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3378
就是「盯著眼前的蘿蔔」。
08:46
So this is not the slogan口號
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1811
這可不是激勵人心的海報文案,
08:47
from an inspirational勵志 poster海報.
228
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1885
08:49
It's an actual實際 directive指示
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對於如何看待自身所處的環境,
08:52
for how to look around your environment環境.
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這是最直截了當的做法。
08:54
People that we trained熟練 in this strategy戰略,
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2292
用這個理論來訓練的對象,
08:57
we told them to focus焦點
their attention注意 on the finish line,
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3874
被告知要緊盯著終點線,
09:01
to avoid避免 looking around,
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不要左顧右盼。
09:02
to imagine想像 a spotlight聚光燈
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1341
想像那個目標被燈光聚焦壟罩著,
09:04
was shining閃亮的 on that goal目標,
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1613
而旁邊的景物一片朦朧,
模糊難辨。
09:05
and that everything around it was blurry模糊
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09:08
and perhaps也許 difficult to see.
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1806
09:10
We thought that this strategy戰略
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2171
我們認為這個方法可以
讓運動看起來容易一點。
09:12
would help make the exercise行使 look easier更輕鬆.
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2493
09:14
We compared相比 this group
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1619
我們將這個實驗組和對照組做比較。
09:16
to a baseline底線 group.
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09:18
To this group we said,
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1205
我們告訴對照組要張望周遭的環境,
09:19
just look around the environment環境
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就像平常會做的一樣。
09:20
as you naturally自然 would.
244
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1249
09:22
You will notice注意 the finish line,
245
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1560
你會看到終點線,
也會看到右手邊的垃圾桶,
09:23
but you might威力 also notice注意
246
551720
1703
09:25
the garbage垃圾 can off to the right,
247
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1869
09:27
or the people and the
lamp post崗位 off to the left.
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2286
還有行人及左手邊的路燈。
09:29
We thought that people
who used this strategy戰略
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2685
我們認為用這種方法看終點線的人
09:32
would see the distance距離 as farther更遠.
250
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2102
會感覺距離比較遠。
09:34
So what did we find?
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2447
那麼結論呢?
09:36
When we had them estimate估計 the distance距離,
252
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1973
當我們要求兩組去評估距離,
09:38
was this strategy戰略 successful成功
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1748
這樣的策略是否成功地
改變人們的感知經驗呢?
09:40
for changing改變 their perceptual知覺的 experience經驗?
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2500
是的。
09:43
Yes.
255
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09:44
People who kept不停 their eyes眼睛 on the prize
256
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2205
緊盯著目標的人,
09:46
saw the finish line as 30 percent百分 closer接近
257
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3049
和東張西望的對照組比起來,
對於終點線的感知
足足短了三成。
09:49
than people who looked看著 around
258
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1611
09:51
as they naturally自然 would.
259
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1280
09:52
We thought this was great.
260
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1308
這真是太棒了!
09:53
We were really excited興奮 because it meant意味著
261
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1882
相當振奮人心!
我們知道這個策略
09:55
that this strategy戰略 helped幫助 make
262
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1480
可以使運動看起來比較容易。
09:57
the exercise行使 look easier更輕鬆,
263
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1892
09:58
but the big question was,
264
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1934
但問題是,
10:00
could this help make exercise行使
265
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1837
這個方法可以讓運動的效果更好嗎?
10:02
actually其實 better?
266
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能進一步提升運動的品質嗎?
10:04
Could it improve提高 the quality質量
267
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1665
10:05
of exercise行使 as well?
268
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1881
10:07
So next下一個, we told our participants參與者,
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2263
接下來,我們告訴受測對象,
10:09
you are going to walk步行 to the finish line
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你得戴著重物走去終點。
10:11
while wearing穿著 extra額外 weight重量.
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10:14
We added添加 weights權重 to their ankles腳踝
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2020
我們在腳踝綁上與受測者
體重 15% 等同的重物,
10:16
that amounted to 15 percent百分
of their body身體 weight重量.
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10:18
We told them to lift電梯 their knees膝蓋 up high
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1948
告訴他們抬起膝蓋走路,
10:20
and walk步行 to the finish line quickly很快.
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快步走向終點。
10:22
We designed設計 this exercise行使 in particular特定
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2160
我們刻意將這個實驗
設計成有點難度,
10:25
to be moderately適當地 challenging具有挑戰性的
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1722
但並非做不到的程度,
10:26
but not impossible不可能,
278
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1777
10:28
like most exercises演習
279
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1260
就像一般的健身運動一樣。
10:29
that actually其實 improve提高 our fitness身體素質.
280
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2842
10:32
So the big question, then:
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那麼接下來的問題是:
10:35
Did keeping保持 your eyes眼睛 on the prize
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2112
緊盯眼前目標,聚焦終點這個方法,
10:37
and narrowly險些 focusing調焦 on the finish line
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2332
真的能改變人們對於運動的體驗嗎?
10:39
change更改 their experience經驗 of the exercise行使?
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2765
10:42
It did.
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1595
的確如此。
10:44
People who kept不停 their eyes眼睛 on the prize
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2235
緊盯目標的受測者後來表示,
10:46
told us afterward之後 that it required需要
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1814
如果拿他們和四處張望的對照組
比較起來的話,
10:48
17 percent百分 less exertion用力
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2095
10:50
for them to do this exercise行使
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他們為達到目標
所花的心力少了 17%。
10:51
than people who looked看著 around naturally自然.
290
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3439
10:55
It changed their subjective主觀 experience經驗
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2064
這改變了他們本身對運動的體驗,
10:57
of the exercise行使.
292
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1623
10:59
It also changed the objective目的 nature性質
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3012
也改變了他們對運動本質的看法。
11:02
of their exercise行使.
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1299
11:03
People who kept不停 their eyes眼睛 on the prize
295
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2248
把重點放在最後獎勵的人,
11:05
actually其實 moved移動 23 percent百分 faster更快
296
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2648
較於其他不專注的人,
竟可以提升 23% 的速度。
11:08
than people who looked看著 around naturally自然.
297
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3448
11:11
To put that in perspective透視,
298
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1682
用個簡單的例子來說明,
11:13
a 23 percent百分 increase增加
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1673
23% 的速度差別幾乎是等同於
11:15
is like trading貿易 in your
1980 Chevy煩擾 Citation引文
300
663090
3885
你拿二、三十年的老爺車跟跑車來比。
11:18
for a 1980 Chevrolet雪佛蘭 Corvette克爾維特.
301
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4644
11:23
We were so excited興奮 by this,
302
671619
2512
這樣的結果讓人相當興奮,
11:26
because this meant意味著 that a strategy戰略
303
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2167
因為這個理論告訴我們,
11:28
that costs成本 nothing,
304
676298
1682
我們可以不花半毛錢,
11:29
that is easy簡單 for people to use,
305
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1767
也不費吹灰之力,
11:31
regardless而不管 of whether是否 they're in shape形狀
306
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1971
不論是胖是瘦,
11:33
or struggling奮鬥的 to get there,
307
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1858
或正掙扎於減重道路上的人,
11:35
had a big effect影響.
308
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1440
這一策略都有顯著的效果。
11:37
Keeping保持 your eyes眼睛 on the prize
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1557
把眼光放在最後的勝利果實上,
11:38
made製作 the exercise行使 look and feel easier更輕鬆
310
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2944
會使運動感到輕鬆許多,
11:41
even when people were working加工 harder更難
311
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2558
也會讓人們更努力,
11:44
because they were moving移動 faster更快.
312
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2219
因為他們的進展變快了。
11:46
Now, I know there's more to good health健康
313
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2970
當然,並不是走得快一點,
11:49
than walking步行 a little bit faster更快,
314
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2022
就會變得比較健康。
11:51
but keeping保持 your eyes眼睛 on the prize
315
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2185
然而,把眼光放在獎賞的這個策略,
11:53
might威力 be one additional額外 strategy戰略
316
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1630
或許是你可以用來
建立健康人生的方法之一。
11:55
that you can use to help promote促進
317
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1609
11:56
a healthy健康 lifestyle生活方式.
318
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2315
11:59
If you're not convinced相信 yet然而
319
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2081
如果以上論點還不足以讓你相信
12:01
that we all see the world世界
through通過 our own擁有 mind's心靈的 eye,
320
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2520
我們其實是用大腦在看這個世界,
12:03
let me leave離開 you with one final最後 example.
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2027
請讓我最後再舉一個例子。
12:05
Here's這裡的 a photograph照片 of a beautiful美麗
street in Stockholm斯德哥爾摩, with two cars汽車.
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3423
這張照片是斯德哥爾摩的
一條漂亮街道,
街上面有兩部車,
12:09
The car汽車 in the back looks容貌 much larger
323
717076
2191
後面那部看起來比前面的大。
12:11
than the car汽車 in the front面前.
324
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1426
12:12
However然而, in reality現實,
325
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1606
但是實際上,
12:14
these cars汽車 are the same相同 size尺寸,
326
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2379
兩部車是一樣大的。
12:16
but that's not how we see it.
327
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2895
可我們看到的卻不是這樣。
12:19
So does this mean that
328
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2124
那麼,是我們頭昏眼花了嗎?
12:21
our eyes眼睛 have gone走了 haywire失控
329
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1714
12:23
and that our brains大腦 are a mess食堂?
330
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2570
腦筋秀逗了嗎?
12:25
No, it doesn't mean that at all.
331
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2572
不是的,才不是這樣。
12:28
It's just how our eyes眼睛 work.
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人的眼睛就是這樣運作的,
12:30
We might威力 see the world世界 in a different不同 way,
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我們可能用不同的視角
去看這個世界,
12:33
and sometimes有時 that might威力 not
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或許有時它脫離了現實,
12:35
line up with reality現實,
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但這不代表誰對誰錯。
12:37
but it doesn't mean
that one of us is right
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2125
12:39
and one of us is wrong錯誤.
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2095
12:41
We all see the world世界
through通過 our mind's心靈的 eye,
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2136
我們都是以自身的意識在看待一切,
12:43
but we can teach ourselves我們自己
to see it differently不同.
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2851
但我們可以教導自己
從不同的角度去看問題。
12:46
So I can think of days
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我可以把日子看成奇糟無比,
12:48
that have gone走了 horribly可怕 wrong錯誤 for me.
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2034
12:50
I'm fed美聯儲 up, I'm grumpy性情乖戾的, I'm tired,
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我受夠了,又氣、又累,
12:52
and I'm so behind背後,
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一敗塗地,
12:54
and there's a big black黑色 cloud
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2406
每天頭頂都是烏雲籠罩。
12:56
hanging over my head,
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1483
12:57
and on days like these,
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1434
在這樣的日子裡,
12:59
it looks容貌 like everyone大家 around me
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1875
好像身旁的每個人
都跟我一樣處於低潮。
13:01
is down in the dumps轉儲 too.
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2134
當我請求延遲一下
工作交件日期時,
13:03
My colleague同事 at work looks容貌 annoyed懊惱
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1733
13:05
when I ask for an extension延期 on a deadline截止日期,
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同事看起來很煩躁。
13:07
and my friend朋友 looks容貌 frustrated受挫
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1978
當我因開會而在午餐約會上遲到,
13:09
when I show顯示 up late晚了 for lunch午餐
because a meeting會議 ran long,
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我的朋友看起來有點不爽。
13:12
and at the end結束 of the day,
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然後在一天結束之際,
13:14
my husband丈夫 looks容貌 disappointed失望
354
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2026
我老公很沮喪,因為我寧願休息
也不願陪他去看電影。
13:16
because I'd rather go to
bed than go to the movies電影.
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2533
13:18
And on days like these,
when everybody每個人 looks容貌
356
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3017
每當我遇上這種時運不濟、
13:21
upset煩亂 and angry憤怒 to me,
357
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2008
每個人都好像對我不爽的日子,
13:23
I try to remind提醒 myself that there
are other ways方法 of seeing眼看 them.
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3218
我會試著提醒自己
用不同的角度去看待世界。
13:26
Perhaps也許 my colleague同事 was confused困惑,
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3310
或許我同事覺得很困惑,
13:30
perhaps也許 my friend朋友 was concerned關心,
360
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2436
或許我的朋友其實是關心我,
13:32
and perhaps也許 my husband丈夫 was
feeling感覺 empathy同情 instead代替.
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3267
也許我老公能理解我的狀況。
13:35
So we all see the world世界
362
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1894
我們都是用自我意識在觀看生活。
13:37
through通過 our own擁有 mind's心靈的 eye,
363
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1826
13:39
and on some days, it might威力 look
364
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2003
在某些日子裡,
我們的世界看起來
既危險又困難艱辛。
13:41
like the world世界 is a dangerous危險
365
809685
1408
13:43
and challenging具有挑戰性的 and insurmountable不可逾越 place地點,
366
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2537
13:45
but it doesn't have to look
that way all the time.
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2970
但我們不需要一直
用負面的眼光來看待一切,
13:48
We can teach ourselves我們自己
to see it differently不同,
368
816600
2196
我們可以教自己換個角度。
當我們能夠找到一個讓世界
看起來比較友善的方法時,
13:50
and when we find a way to make the world世界
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2666
13:53
look nicer更好 and easier更輕鬆,
370
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1937
13:55
it might威力 actually其實 become成為 so.
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世界或許就會變得不同。
13:57
Thank you.
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謝謝各位!
13:59
(Applause掌聲)
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(掌聲)
Translated by Sailin Lu
Reviewed by Sherry Chen

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ABOUT THE SPEAKER
Emily Balcetis - Psychologist
Social psychologist Emily Balcetis explores perception, motivation, goal-setting and decision-making from conscious and nonconscious levels.

Why you should listen

The world around us often seems insurmountable, with all the cards stacked against us -- but as social psychologist Emily Balcetis seeks to show, it doesn't have to be that way. Through her research at New York University she explores how small differences in perception, whether conscious or nonconscious, can have potentially major consequences. For example, in a series of studies conducted in 2009 Balcetis helped show that people who saw Barack Obama as lighter skinned tended to report voting for him in the 2008 presidential election -- and vice versa.

Her current work focuses on how video evidence can bias jury members differently and how our vision can work against us when it comes to effective exercise. Balcetis' goal is to show that through our awareness of these biases, we can also overcome them, for an ever so slightly less daunting world.

More profile about the speaker
Emily Balcetis | Speaker | TED.com

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