The best nofap strategy 戒擼最好的策略（翻譯稿）

NoFap（

戒擼運動

）

，一個在

Reddit

上組成的反網路色情組織，如何幫助那些沉溺在色情網路中的人脫離苦海。

NoFap：Fap代表自慰，NoFap顧名思義就是向自慰say no了。Fapstronaut/Femstronaut：NoFap將男女成員分表比喻為男/女“自慰宇航員”。PMO：指為色情（Porn）、自慰（Masterbation）、高潮（Orgasm）形成的怪圈。

The best nofap strategy

戒擼最好的策略：

Have you been struggling with the Nofap challenge？

你一直在掙扎在戒擼（的邊緣）麼？

constantly hitting one or 2 week streaks

but always finding yourself back at square one

持續戒除1-2周後，又突然破戒，重新回到（戒擼）起點

feeling worse and worse about yourself

every single time you mess up

自我感覺越來越糟，似乎你每次（戒擼）都搞砸了。

if so then you‘ve come to the right place

如果是這樣，那你來對地方了。

see what you’re missing isn‘t more motivation

or some new trick that you’re unaware of

what you‘re missing is simply the right strategy

你缺乏的不是動力，而是你沒有意識到的一些新把戲，新策略

let me explain

讓我來解釋一下。

a famous study was conducted in the

1970s by American Psychologist Dr。

Bruce Alexander

一項著名的研究在70年代，美國心理學家，布魯斯，亞歷山大博士的主持下進行

he placed rats in isolated cages all alone

and gave them access to 2

water bottles

他把老鼠單獨關在隔離的籠子裡，並允許它們訪問兩個水瓶（喝水）

one that contained just normal drinking water

其中一瓶只裝有普通的飲用水

while the other contained water laced with cocaine

而另一瓶水裡摻入了可卡因

he discovered that the large majority

of these

lonely rats would continuously drink from the cocaine

water until they overdosed and died

他發現了，絕大多數的老鼠都會不斷飲用摻加了可卡因的水，一直到它們引用過量（可卡因）而導致死亡。

but that’s not all

但這不是全部。

because he

then recreated the experiment with a new cage

one that he called Rat Park

因為他

又用一個新籠子重新進行實驗，

他稱之為老鼠公園

it was much larger

and it was filled with

toys that the rats could play with

and nice comfortable places where they could sleep

老鼠公園要大得多，裡面裝滿了

老鼠可以玩的玩具

和舒適的地方，他們可以睡覺

but most importantly

he added other rats so that they could interact

play and share intimate time with each other

但最重要的是

他添加了其他老鼠，以便它們能夠互動

相互玩耍和共享親密時光

and finally he added the same 2 bottles

one with normal drinking water

and the other laced with cocaine

最後他又加了兩瓶水

一瓶有正常飲用水

另一瓶含有可卡因

and to his surprise in this new cage

the rats actually preferred to drink the plain water

and not a single rat overdosed

讓他驚訝的是，在這個新籠子裡

老鼠實際上更喜歡喝白開水

沒有一隻老鼠因為引用含有可卡因的水，而過量致問題

what he discovered

was that animals tend to form addictions

when their other needs are not fulfilled

他發現

動物容易上癮

當動物的需求沒有被滿足的時候，容易上癮。

and this seems to apply to us humans as well

see nowadays most of our needs are fulfilled

這似乎也適用於我們人類

現在我們大多數人類需求都得到了滿足

it‘s easy to get food and shelter

most of us don’t have to worry about getting attacked

by wild animals or neighboring tribes

（我們人類）很容易得到食物和住所

我們大多數人不必擔心被

野生動物或鄰近部落攻擊

and it‘s very easy to find entertainment

because we have the Internet

而且由於我們有網際網路，很容易找到（各種）娛樂。

the only thing that we’re missing nowadays

is meaningful

human interaction

我們現今唯一缺少的東西

是有意義的

人類互動。

see a study conducted in 2019 found that 25

percent of millennials have 0 close friends

and to make things even worse

2019年進行的一項研究表明，百分之二十五的

千禧一代（即00後）沒有親密的朋友，更糟糕的是，

1/3 of all the people surveyed

reported feeling extremely lonely

very often if you relate to this at all

如果你也與此相關，其中的1/3被調查者

據報道感到極度孤獨

you are essentially in the same position

as a rat in an empty cage

and just like in the experiment

it‘s easy for you to indulge in your addiction

你基本上處於相同的位置

就像一隻空籠子裡的老鼠

就像在實驗中一樣

你很容易沉迷於你的癮癖

because your social needs are not being met

因為你的社交需求沒有得到滿足

it’s how you cope with the emptiness and the loneliness

這就是你如何應對空虛和孤獨

which is why in order to overcome your addiction

這就是為什麼要去克服你的不良癮癖（戒擼）

you need to get out of your cage

you need to find the human version of Rat Park

你需要離開你的籠子

你需要找到人類版的老鼠公園

and the only way to do this

is by going out into the world

and building relationships with other people

唯一的方法

就是走出去

和其他人建立關係

and eventually finding someone

that you can develop a deep intimate relationship with

最終找到一個人

你可以與之建立深厚的親密關係

if you don‘t do this

then you will never be

able to shake off the addiction for good

如果你不這樣做

那你就永遠不會（為了你自己好而）

擺脫癮癖（戒擼）

now of course this is much easier said than done

當然，這說起來容易做起來難

I’m sure many of you decided to take on to No

Fab Challenge

我相信你們中的許多人願意去戒擼。

because you wanted to

improve your social skills and your dating life

因為你想

提高你的社交能力和約會機會

but what you have to

understand is that no fap alone

is not gonna give you that

但你要明白，單獨戒擼並不能給你這些。

no fap‘s main benefit is extra energy

sure there’s more mental clarity and more confidence

戒擼的主要好處是給予你了額外的能量（精氣神），你會更加的頭腦清晰和自信

but the most apparent benefit is the energy

但最明顯的好處是能量，

you have to make use of this energy

and start building habits

你必須利用這種能量

開始養成習慣

because that‘s the only way you can

start improving your social life

因為這是開始改善你的社交生活（即現實生活）的唯一路徑。

for example， if you take this excess energy

and you build a habit of working out and eating well

then you will see a visible change in your body

例如，如果你攝入過量的能量

你養成了鍛鍊和吃好的習慣

然後你會看到你身體的明顯變化

which will make you more attractive

and also more confident

這會讓你更有魅力，也更加有自信

this will make it easier

for you to go out there and make friends

and also to date

or you could choose to take this energy

and build a habit of meditation

這會讓你更加容易走出去，交些新朋友，也包含約會的機會，或者你選擇利用這些能量去培養冥想的習慣

if you do this

you will start to see a clear change in your thinking

and your mental strength

如果你堅持這樣做，你會發現你的想法和精神狀態都發生了明顯的變化。

this will allow you to become more

present during your interactions

這會讓你在與他人互動時更加專注於當下。

you will become wittier more empathetic

all while becoming less sensitive to negative emotions

all of which

你會變得更睿智、更有同情心

同時對負面情緒變得不那麼敏感

make it easier for you to make friends and date

所有這些

讓你更容易交朋友和約會

you could also take this energy

and build a habit of working on a project

or honing a skill

你也可以使用這種能量

並養成參與某專案（事業）的習慣

或訓練某技能

then you will eventually gain some sort of success

and you’ll have something that you excel at

那麼你最終會獲得某種成功

你會有你擅長的領域（或事業）

which are both extremely attractive traits which again

make it easier for you to make friends and date

這兩種特質都極具吸引力

讓你更容易交朋友和（爭取到）約會機會

and finally if you want to get out of that cage as

soon as possible

最後，如果你想盡快走出籠子

you could take the shortest route and take that energy

and build a habit of going out and

actually talking to strangers

你可以走一條最短的路，並汲取能量

養成外出的習慣，

whether it‘s at meetups via dating apps

or even just

sparking random conversations with

people throughout the day

實際上與陌生人交談

無論是透過社交軟體聚會

甚至只是，一天當中，隨機引發對話

if you do this

you will drastically improve your social skills

in a short period of time

如果你這樣做

你會極短時間內，大大提高你的社交能力

and you will

start making friends and start finding people to date

你會的

開始交朋友，開始找人約會

do you see what I’m getting at

the best no fab strategy is to

use the energy it gives you

to build habits that will improve your social life

and your dating life

你知道我在試圖闡述什麼嗎

最好的戒擼策略是

利用它給你的能量

養成能改善社交生活的習慣

和爭取你的約會機會的生活

your goal should be to build

meaningful relationships with others

and also to find a girl or guy

that you can share intimate time with

so that you can get out of your cage

你的目標應該是

與他人建立有意義的關係

也要找到一個女孩或男孩

你可以與之分享親密時光

這樣你就可以從籠子裡出來了

and once that happens

you will literally forget about no fap

because you‘ll be as happy as a rat in Rat Park

一旦發生這種情況

你真的會忘記沒有（所謂戒擼）

因為你會像老鼠公園裡的老鼠一樣快樂

that’s how I was able to overcome my addiction

I didn‘t have a perfect 365

day streak which magically cured me

這就是我如何克服我的癮

我沒有完美的365戒擼日（專注戒擼時間）

卻神奇地治癒了。

in fact， I stopped counting days for Nofap altogether

all I was focused on was building habits

which permanently made my life more fulfilling

and because of that I genuinely forgot about Nofap

that’s the best Nofap strategy

事實上，我完全停止了為戒擼而計算天數

而我所關注的就是養成習慣

這讓我的生活永久性地變得更加充實

正因為如此，我真的忘記了所謂“戒擼”

這是戒擼最好的策略（利用能量去培養新的正能量習慣）

now if you‘ve been struggling

with building habits and getting

them to stick

如果你一直在掙扎於

養成能堅持的好習慣

I do have some good news for you

see I’ve been running a special program called the

Habit Builder Challenge

我確實有一些好訊息要告訴你

看，我一直在執行一個名為

習慣養成者挑戰

where I go over

everything you need to know

about building habits and getting them to stick

一個關於培養習慣和堅持習慣的指導專案，那裡有你想知道的一切

and what‘s unique

about this program is the fact that I will personally

be applying pressure on you

making sure that you take action now

not next month or next year

這個專案的真正獨特之處在於，我會親自給你施加壓力（監督你），確保你會在現在立刻行動，而不是接下來那個月，接下來那一年，才採取正確的行動

see that’s the main problem with online courses nowadays

看到了把，這就是線上課程的主要內容。

there‘s no sense of urgency

so you end up buying the course

watching a few videos

and then you set it aside and never finish it

that’s why I personally spent 2-3 hours every day

during the Habit Builder challenge

pushing you to take action

on top of that

we‘ve recently built a special community

for the people who complete the challenge

there we hold a weekly book club

weekly hangouts and even a weekly game night

so that you can start getting out of your cage

and start building

meaningful relationships with others

it’s a great community

and I do honestly

feel

like I‘ve made a couple of close friends over there

this challenge only happens 3-4 times a year

so if you want to get notified

about the next time I opened the doors

just sign up for my newsletter in the description box

below once you do

you’ll

also be given a free mini course that I put together

which will help you on your self-improvement journey

and remember

focus on building habits not counting streaks

besides that stay tuned