Jordan Peterson - How To Stop ProcrastinatingYouTube↗  IA↗(long shot)
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人生の成功を左右する次に強い要因は統制性です
The next best predictor of lifetime success is conscientiousness.
だから、そのうちの・・・
Well so, and of the...
統制性は几帳面さと勤勉さに分けられますが、
Of the two aspects of conscientiousness, say, orderliness and industriousness,
その中でも勤勉さが成功につながります
the better predictor is industriousness.
では、勤勉さをあげるにはどうすればいいのか
So the question is "Well, what can you do about your industriousness?"
これに対しては またしても「厳しい」と言うほかないです
And the answer to that, is... well, that's kind of rough too,
遺伝の影響が大きいので
because there's a strong genetic component, but...
ですが統制性については 微小な習慣に取り組むことで上げられます
You CAN work on micro habits with regards to your conscientiousness, and I think the best micro habits
一番いい方法は"Future Authoring"プログラムと関係するのですが、
(this is partly to do with these Future Authoring program processes),
勤勉性を高めるのに一番いいのは 自分の目標をたてることです。
I think the best thing you can do with regards to your conscientiousness, is to...
自分にとって本当に価値のある目標を
set up some aims for yourself. Goals, that you actually value.
"Future Authoring"プログラムはそれを手助けするものなのです
And the Future Authoring program helps people do that.
基本的には心理学的な分析というよりも、 いうなれば 自分が置かれている状況を分析するものです
And basically, it does a situational analysis of- It helps you do a situational analysis of your life, more than a psychological analysis, I would say.
その問いは具体的にいうと
And so, the questions are something like, well:
「自分は生きるために努力しなければいけない、
"Alright, you're gonna have to put some effort into your life.
そのためにやる気がなければいけない、
And you need to be motivated to do that."
では自分のやる気の源泉はどんなものなのか?」
And so, what are the potential sources of motivation?
ビック・ファイブという 5つの性格の要素から考えることもできます
Well, you could think about them in the Big Five manner, you know,
1:外交的なら友人がほしくなる
1) if you're extroverted, you want friends,
2:協調性が高いならば、人と親密な関係を築きたい
2) if you're agreeable, you want an intimate relationship,
3:協調性がなければ、競争に勝ちたい
3) if you're disagreeable, you want to win competitions,
4:開放的ならクリエイティブな活動を行いたい
4) if you're open, you want to engage in creative activity,
5:神経症傾向が高ければ安心をもとめる
5) if you're high in neuroticism, you want security.
これらは全てやる気の源泉となりうるもので
Okay, so those are all sources of potential motivation,
自分の性格を作り上げるものです
that you could draw on, that you could tailor to your own, you know, your own personality.
人生の中で考え続けるべき変数でもあります
But then there are dimensions, that you wanna consider your life across.
実際にその人に問うのは、
And so, we asked people about, well...
自分のことをきちんと管理した結果、3~5年後に
"You know, if you could have your life the way you wanted it, in 3 to 5 years,
自分の望んだ人生が手に入れられるなら、 どんな人生を望むか
if you were taking care of yourself properly, you know:
どんな交友関係がいいか? 親密な人との関係から何を望むか?
[Dr. Peterson lists the dimensions] 1) What would you want from your friendships? 2) What would you want from your intimate relationship?
どんな家族関係をもとめるか？ どんなキャリアを築きたいか?
3) How would you like to structure your family? 4) What do you want for your career?
仕事以外の時間はどう過ごすか?
5) How are you going to use your time outside of your job?
自分の体と心の健康をどう整えるか？
And 6) How are you going to regulate your mental, physical- mental and physical health?
薬やお酒の管理も入るかもしれない
And maybe also 7) Your drug and alcohol use."
深く考えた方が良い問題ですから
Because that's- that's a good place to auger down.
例えば、アルコール依存症のせいで 5~10%の人々が亡くなりますから
You know, cause alcoholism for example, wipes out, you know, 5-10% of people.
それもコントロールできるようにしたいですよね
So, you wanna keep that under control.
だからあなたはおそらく・・・
[stutter] And then- and then- so maybe, you know, you- you-
どんな人生を望むのかの展望を描いて
You develop a vision, of what your life- what you would like your life to be,
それが関係するのは・・・
And that associates, the...
目標を一回たてると、
So the goal, once the goal is established,
その目標を自分が実行できる 小さい単位に分解するのです
and then you break down the goal into microprocesses, that you can implement,
自分の人生の目標がよければよいほど、 それを導くための小さい目標をやりどげたとき 達成感が高まるのです
the microprocesses become rewarding, in proportion... in relation to their, uh, causal association with the goal!
そしてそれは自分の報酬系に組み込まれるのです
And that tangles in your- your incentive reward system, you know.
先ほど話したドーパミンの報酬システムが 自分を前に進ませるもので
We talked about the "dopaminergic incentive reward system", and that's the thing that keeps you moving forward.
これがどう作用するのかを話しました
And the way it works, is that it works better,
自分が価値がある目標に近づいていると認識し、 それによってポジティブな感情を生み出された時に よく良い作用を産みます
if it produces positive emotion, when it can see you moving towards a valued goal.
じゃあ、それは何を示すのか? 価値がある目標をもった方がいいということです!
Okay well, what's the implication of that? - Better have a valued goal!
そうでなければ、取りくむことに対して ポジティブな動機が持てません
Because otherwise, you can't get any positive motivation working out.
だから原理的には、目標に価値があればあるほど
And so, the more valuable the goal, in principle,
それに関わる小さなステップが より効果的になるのです
the more the microprocesses associated with that goal, start to take on a positive charge.
具体的には
And so, what that means is, well...
朝起きてその日が楽しみになり 出かける準備ができるのです
You get up in the morning, and you're excited about the day, you're ready to go.
長期的な理想を明確にすることが重要なのです
And so, as far as I can tell, what you do is: you specify your long term ideal.
絶対になりたくない姿をはっきりさせるのも必要です
Maybe you also specify a place you wanna stay the hell away from,
成功することに希望を抱くのと同時に 失敗することを恐れるためです
so that you're terrified to fail, as well as excited about succeeding,
それも重要だからです
cause that's also useful.
自分だけのユニークな目標を明確にするのです。
You specify your goal. You do that, in some sense, as a unique individual.
こんな目標がのぞましいです
You wanna specify goals, that make you say:
「自分の努力がこんな風に報われたら意味がある」 と思えるような目標です
"Oh! If that could happen, as a consequence of my efforts, it would clearly be worthwhile!"
だってそうでなければ、 いったい何をするというのです
Because, the question always is: Why do something?
何もしないことは簡単です。 ただ座って何もしなければいいのですから
Cause doing nothing is easy. You just sit there, and you don't do anything.
とても簡単です
That's real easy.
なぜ人は行動を起こすのか？
The question is, why would you ever do anything?
その答えは決まっています。あなたがその行為に 何らかの価値があると決めたからです
And the answer that has to be: Because you've determined, by some means, that it's worthwhile!
そして、次の疑問は 「価値があるものはどう探すのか」ということです
And then, the next question might be: Well, where should you look for worthwhile things?
一つの答えは、自分の気質を考慮することです
And one would be: Well, you could consult your own temperament!
もう一つは・・・
And the other would be: Well, you kind of look at how...
他の人が人生にどのような意味を 見いだしているのかを見るのです
Look at what it is, that people accrue, that's valuable, across the lifespan!
そのために
[stutter] Look- look what-
人間の存在の副次的な要素を 構造的に分析するのです
So, you do a structural analysis of the sub-components of human existence!
もうやりましたよね!
And [we] already did that!
家族や友人が必要です!
You need a family, you need friends!
それら全てのものが必要なわけではありませんが、 大部分をもっていた方がいいでしょう
Like, you don't need to have all these things, but you better have most of them.
家族、友人、キャリア、学問的な目標、
Family, friends, career, educational goals,
仕事以外の時間のプラン、
plans for, you know, time outside of work,
身体的や精神的な健康への配慮などなどです
attention to your mental and physical health, et cetera!
人生を人生たらしめるものでしょう?
You know, those are- that's what life is about!
それら全てを持っていない場合は、 惨めさと苦痛しかない
And if you don't have any of those things, well... Then all you've got left, is misery and suffering!
だからそれはよくない。悪い理想です。
So that's- that's a bad... That's a bad deal for you.
So.
しかしその目標を打ち立てたとすると、
So, but once you set up that goal structure, let's say,
これはいろんな意味で大学でするべきことでしょうが
and that's really, in many ways, that's what you should be doing at universities.
「あなたが何になろうとしているのか」を 見つけようとしなければいけないのです
That's exactly what you should be doing - is trying to figure out: Who it is, that you're trying to be?
そうでしょう? そしてそれを目指すのです。
Right? And you aim at that.
そしてあなたが勉強することを自分がなりたい姿になるための手段とするのです
And then use everything you learn, as a means of building that person that you wanna be, and...
私が言いたいのは「なりたい自分」です。 「なるべき自分」ではありません。 重なるところはありますが。
I really mean "want to be!" I don't mean "should be", even those things- those things are gonna overlap.
それを区別することが重要です。
And it's important to distinguish between those, because that's partly
マイクロ習慣の分析に戻りますが、
(and this is back down to the micro-routine analysis),
もし自分をもっと勤勉にしようとするなら
so, if I say- Well, you gonna try to make yourself more industrious,
まず1：ゴールを明確にすることです
Okay, #1: Specify your damn goals.
目標に到達するために、 目標をはっきりさせずに達成できますか?
Cause how are you gonna hit something, if you don't know what it is?
そんなことは起こりません!
That isn't gonna happen!
人が自分の目標を明確にしたくないのは 自分の失敗の条件を明確にしたくないから であることが多い
And often people won't specify their goals too, cause they don't like to specify conditions for failure.
曖昧でほんやりしたままでいるのはすごく簡単です、
So, if you keep yourself all vague and foggy,
何もやらないということですから
which is real easy, because that's just a matter of not doing as well,
そしていつ失敗したかが分からないですから!
then you don't know when you fail!
失敗したのを知りたくない人もいるでしょう、 苦痛ですから
And people might say: "Well, I really don't wanna know when I fail, because that's painful!
「だから自分がいつ失敗したのかが分からないよう、盲目になるんだ」と。
So I'll keep myself blind, about when I fail!"
それでもいい。 しかしそれはずっと失敗し続けるということです
That's fine, except you'll fail all the time then!
気がつけば、 もうやり直せないほど失敗した後でしょう
Just won't know it until you failed so badly, that you're done.
これはあなたが40歳になったときに簡単におこりえる
And that can easily happen by the time you're 40.
そんなことはおすすめしない
So, so... I would recommend that you don't let that happen.
あなたは盲目でいることを選んだのです。 分かっていたのに!
So that's willful blindness, right? You could have known!
しかし知らないままでいることを選んだのです
But you chose not to.
こんな人生が送れるなら、生きている意味があるな
Okay, so once you get your goal structure set up, you think:
と思える目標を立てます
Okay, if I could have this life, looks like that might be worth living".
目標をたてたことで不安や恐怖が生じることや、
Despite the fact that it's gonna be, you know, anxiety provoking and threatening,
苦しみや失うものがあると分かっていてもやるのです
and there's gonna be some suffering and loss involved, in all of that.
もちろん苦しみます
Obviously.
一番の目標は、それらの苦しみ全てを考慮しても、
The goal is to have a vision for your life, such that -
自分の努力が報われるような目標をたてることです
- all things considered, that justifies your effort.
その後はどうするか?
Okay, so then what do you do?
その目標をマイクロ習慣に落としこむことです
Well, then - then you turn down to the micro-routine.
「これが目標だ」と決めたら
It's like "Okay well, this is what I'm aiming for.
日々の生活、週ごと、 月ごとにどう表れるのかを考える
How does that instantiate itself, day to day, week to week, month to month?
そのときにスケジュールが非常に有効になるのです
And that's where something like a schedule, can be unbelievably useful.
Google カレンダーがありますよね。 スケジュールをたてなさい!
Google Calendar. It's like, make a damn schedule!
そしてそれに従うのです!!
And stick to it!
スケジュールはどんなものがいいか? 自分を閉じ込める監獄ではありません!
Okay, so what's the rule with the schedule? It's not a bloody prison!
まず人はこれを間違えます。 「スケジュールに従いたくありません」という人に
That's the first thing, that people do wrong! It's like "Well I don't like to follow a schedule".
「どんなスケジュールなんですか?」と聞くと、
It's like: "Well, what kind of schedule are you setting up?"
「これをあって、あれもやって、 あれもやらなければと考えて、
"Well, I sh- I have to do this, then I have to do this, then I have to do this.
結局テレビゲームをやり始めるのです」
You know, and then I just go play video games,
そんなこといったい誰がやりたいのか
because who wants to do all these things, that I have to do?"
間違ってます!
It's like, WRONG!
スケジュールを組みなさい、
Set the damn schedule up.
自分が望むような日にするために!
So that you have the day you want!
それがカギなんです!
That's the trick! It's like "Okay, I've got tomorrow,
明日を最高の一日にするためには
if I was gonna set it up, so it's the best possible day I could have,
実際はどのような一日になるか? と自分に聞くのです
practically speaking, what would it look like?"
それでスケジュールを組むのです!
Well, then you schedule that!
当然のことながらそれに付随して少しの責任も生じる
And obviously, there's a bit of responsibility that's gonna go along with that,
まともな人であれば、一日の始まりよりも
because if you have any sense, one of the things that you're gonna insist upon,
一日の終わりの方がよりよい人に なるように組みますよね
is that at the end of the day, you're not in worse shape than you were at the beginning of the day, right?
そうでなければバカな一日ですよね!
Cause that's a stupid day!
それが何回も続けるのは、自分のための墓穴を掘っているようなものですから
If you have a bunch of those in a row, you just dig, you know, you dig yourself a hole, and then you bury yourself in it!
そんなの良い戦略ではないでしょう
In it's like - sorry, that's just not a good strategy.
悪い戦略です
It's a bad strategy.
だから、一日の20％を 責任と義務を果たすために使うかもしれない
So, maybe 20% of your day has to be responsibility and obligation.
自分が遅れている度合いに応じて多くなるでしょう
Or maybe it's more than that, depending on how far behind you are.
そんな時でも、自分に問います
But even that, you can ask yourself:
「やらなきゃいけないことをスケジュールに 組まなければいけない
"Okay well, I've got these responsibilities, I have to schedule the damn things in,
では責任と報酬の適切な比率はどれほどだろう?」
what's the right ratio of responsibility to reward?"
それを自分に聞くのです、 自分の部下に交渉するときのように
And you can ask yourself that, just like you'd negotiate with someone, who is working for you.
このように。「あなたには明日仕事がある、
It's like - okay, you gotta work tomorrow.
(自分に)「明日働いて欲しいです」
Okay, so "I want you to work tomorrow".
「じゃあ働くことへの対価はなんですか」 と返すかもしれない。
And you might say: "Okay well, what are you gonna do for me, that makes it likely, that I'll work for you?"
自分にそう聞くのもありですよね
Well, you could ask yourself that, you know.
1時間やるべきことをして、 15分テレビゲームをするのです
Maybe you do an hour of responsibility, and then you play a video game for 15 minutes.
ゲームでなくてもやる気を出すものを。
I don't know, whatever turns your crank, man.
ですが、自分とは交渉すべきなのです。 虐げるのではなく!
But you know, you have to negotiate with yourself, and not tyrannize yourself!
気にかける人に対して交渉するように、 自分に対しても
Like you're negotiating with someone that you care for,
生産的で良い人生が送れるように交渉するのです!
that you would like to be productive and have a good life!
こうやってスケジュールを作るのです
And and that's how you make the schedule, it's like ...
そうやって予定を見て、 「こんな一日があればいいなあ」と思うのです
And then you look at the day, and you think: "Well if I had that day, that'd be good".
素晴らしいことです!
Great!
おそらくほとんどの人が役立たずでめちゃくちゃなので70%ほどしか達成できないでしょうが、
You know, and you're useless and horrible, so you'll probably only hit it with about 70% accuracy.
0よりも全然ましです!
But that beats the hell out of zero!
50%しか達成できなくても、
Right? And if you hit it even with 50% accuracy,
来週は51％か、50.5%でもいい
another rule is: Well, aim for 51% the next week,
それを目標とするのです
or 50.5%, for God's sake, or...
じきに自分がどんどんよくなっていく ポジティブなループができる所まで到達するでしょう
Because you're gonna hit that position, where things start to loop back positively, and spiral you upward!
だから、
And so...
このようにして統制性を高めるのです
So that's one way, that you can work on your conscientious.
自分がのぞむ人生を計画しなければ!
Plan of life, you'd like to have!
部分的には社会的な規範を参考にして行うのです
And- and you do that partly by referring to social norms,
(ピノキオが)自分の父親をクジラのお腹から 救い出すのと似ています
that's more or less rescuing your father from the belly of the whale,
もう一つのやり方は、自分自身と相談するのです
but the other way you do that, is by having a little conversation with yourself, about...
自分のことを知らないと想定して。 自分が自分の思い通りになんてならないでしょう
As if you don't really know who you are. Because you know what you're like, you won't do what you're told.
あなたは自分に命令したことを実行しない
You won't do, what you tell yourself to do.
そんなこと気づいているでしょう!
You must have noticed THAT!
あなたは自分にとってよくない部下であり、 もっとよくない上司です
It's like, you're a bad employee, and a worse boss.
どちらも自分のために働いているのです
And both of those work... you know, for you.
自分が何をしたいのかを知らず、 自分になにかをやらせようとしても結局やらない。
You don't know what you wanna do, and then when you tell yourself what to do, you don't do it anyways.
自分を解雇して新しい人を雇った方がいい
You should fire yourself, and find someone else to be, but...
ここで言いたいのは、 自分は自分のしもべではないということです
But, you know, my point is, is that you have to understand, that you're not your own servant, so to speak.
自分は交渉しなければいけない相手です
You're someone that you have to negotiate with, and that's, and y-
自分はいい人生を送る機会を与えたい対象なのです
You're someone, that you want to present the opportunity of having a good life to!
でもそれが難しいのです。 そんなに自分が好きじゃないから。
And that's hard for people, cause they don't like themselves very much!
だからずっと自分にムチを打っても 結局先送りにするのです
So you know, they're always like cracking the whip and then procrastinating,
それを繰り返し続ける
and cracking the whip, and then procrastinating.
そして 「こんなつまらないことに時間を浪費している」 と思うのです
And it's like - God, it's so boring, and such a pathetic way of spending your time.
経験があるでしょう? おそらくあなたたちは一日6時間ぐらい無駄にしているでしょうから
And you know what that's like, cause you probably waste like 6 hours a day.
その時間の経済的価値は少し前に計算しましたよね
And I think, we did an economic calculation about that a while back, right?
あなた逹の時間は一時間につき50ドルほどの価値でしょう
Your time is probably worth 50 bucks an hour. Something like that.
それを今もらうわけではないでしょうが、
I mean, you're not getting paid that now, but you're young,
若いので自分に投資するときです
and so this is investment time,
いま行っていることが、 将来何倍にもなって帰ってきます
and what you do now, is going to multiply its effects in the future.
だから時給50ドルだと考えましょう。妥当な額です
So... so let's say it's $50 an hour, which is perfectly reasonable.
もし一日6時間無駄にしているのであれば、 実際のところそうでしょうが
So if you waste 6 hours a day, and you are,
そうすると一週間に2000ドル、 一年に10万ドル無駄にしていることになります
Then you're wasting about $2,000 a week, or about $100,000 a year.
無駄にするのもいいですが、 それが毎時間ごとの対価です。
So like, go ahead! But that's what it's costing you, every hour.
自分の時間の価値を知らなければいけません
And you need to know, what your damn time is worth.
ここで一時間50ドルではなく30ドルだとしましょう
So, let's say it's not 50 bucks, it's 30.
100ドルかもしれない。そのうちのどこかです
Whatever, maybe it's a $100. It's somewhere in that range.
一つ自分に質問するべきなのは、 一時間過ごしたときに
One of the things you should be asking yourself is, when you spend an hour, was that "Well,
「誰かに50ドル払って同じ過ごし方をしてもらうか」
would've I paid someone 50 bucks, to have had that hour?"
もし答えが「やらない」ということであれば、自分の時間をもっと違うことに使うべきだということです
And if the answer is "no", it's like: Well, maybe you should do something else with your time.
自分の時間に価値があると思うかどうかによって 変わってきます
And it depends on whether or not you think that your time is worth while.
自分の時間に価値がないと思っていれば、
But the funny thing about not assuming that, is if you assume your time isn't worthwhile,
責任を負わない至福の状態で座っているのではない
what happens, is you don't just sit around sorta randomly, in a state of responsibility-less bliss.
自分の存在的な価値の段階で苦しむのです
What you do, is you suffer existentially.
そんな解決策はバカらしく思えます
And so... that seems like a stupid solution.
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