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哈囉，各位聽眾朋友，大家今天好嗎？我是 Phillip。 想先問問大家，你有沒有過這種經驗？你走進一間誠品書店，看到架子上那些琳瑯滿目的健康管理、提升工作成效或是自我成長的工具書，你充滿鬥志地買回家，坐在書桌前認真讀了兩個小時。當時你覺得自己「看懂了」，筆記也畫得滿滿都是紅線。 但到了隔天早上，當你試著想跟朋友分享昨天讀了什麼，或者是想用那些知識來解決問題時，你的大腦卻像被「格式化」過一樣，只剩下一堆零碎的...

Hello everyone! Welcome back to another episode of Spiritual Bookshelf. I’m your host, Phillip. How are we all doing today? Let me start with a question: Have you ever had one of those "Bookstore Bursts of Motivation"? You walk into a shop, see those beautiful shelves packed with books on health, productivity, or self-growth, and you think, "This is it! This book is going to change...

哈囉，各位聽眾朋友，大家今天好嗎？我是 Phillip。 想先問問大家，你最近有沒有一種「力不從心」的感覺？ 尤其是當你下班回到家，翻開那本厚厚的法律書、語言課本或是證照講義時，你看著看著，心裡突然冒出一個聲音：「唉，如果我現在還是 10 歲就好了。那時候背單字、背詩詞多快啊，現在怎麼看三遍都記不住？」 我們常會開玩笑說，小孩子的大腦是「海綿」，水一倒下去就吸乾了；而我們成年人的大腦就像是「老舊的硬碟」，轉得慢...

Hello everyone! How are we all doing today? I’m Phillip, and you’re listening to Spiritual Bookshelf.  Let me ask you something: Have you been feeling a bit "powerless" lately? I’m talking about that specific feeling when you get home from work, crack open a thick law book, a language textbook, or your notes for a professional exam, and a voice in your head suddenly sighs: *"Man, I...

Let me start with a question for all the students, lifelong learners, and busy professionals out there: Have you ever felt that deep sense of frustration? You know the feeling—maybe just yesterday you spent hours studying a thick chapter of legal notes, or perhaps you finally memorized a massive stack of English vocabulary words. You went to bed feeling like a genius. But then, you wake up this mo...

想問問大家，你曾經覺得自己的記憶力很差嗎？ 很多人在讀書或是學習新事物的時候，常會有一種無力感。就像是你明明買了一組非常精緻的樂高模型，你把所有的零件都倒在地上，看著幾千個小零件，卻發現盒子裡竟然沒有附「組裝說明書」。你拚命想把它湊起來，但不管怎麼努力，最後只是一堆亂七八糟的塑料，根本拼不出漂亮的成品。 這就是很多人學習時的寫照：你的腦袋裡塞滿了零碎的資訊（零件），但因為缺乏一個結構（說明書），這些...

Maybe you’re trying to learn a new skill for work, or you’re studying for a big exam—perhaps even that challenging lawyer exam we've talked about—and you just feel this overwhelming sense of helplessness. Imagine this: You’ve just bought a massive, incredibly detailed LEGO set. You’re so excited! You open the box and dump all the pieces onto the floor. There are thousands of tiny, colorful pl...

想問問大家，你有沒有過這種「挫折感」？明明昨天才讀完一章厚厚的法律筆記，或是背了一疊英文單字，結果今天早上醒來，腦袋卻像被「格式化」過一樣，只剩下幾個模糊的關鍵字。你可能會對自己生氣，覺得：「難道我的腦袋是漏水的水桶嗎？為什麼邊讀邊漏？」 如果你有這種感覺，請先放輕鬆。因為從腦科學的角度來看，這不是因為你笨，而是因為你的腦袋裡現在只有一條「泥濘的小徑」，你卻想讓一輛法拉利衝過去，那當然會卡住！ 今天...

Now, I talk to a lot of people who are studying for exams—like the bar exam—or working high-pressure corporate jobs. Often, they tell me with a sense of pride, "Phillip, I only slept four hours last night because I had so much to do." They treat sleep like a luxury, or even a waste of time. But if you’ve been following our show, you know we like to look at the brain as an engine. If you...

Let me start today's episode by asking you a question. Have you ever felt like you were just... "pushing too hard"? Imagine this: You’re studying for a big professional certification, or maybe you’re trying to master a brand-new language. You sit down at your desk, determined. You’re memorizing facts like your life depends on it. You’re sweating, your head is buried in your books, a...

你正在「透支」大腦嗎？為什麼睡眠這麼重要？ 睡眠之所以至關重要，是因為它不只是身體的休息，更是大腦進行「資訊重組」與「廢物清理」的黃金期。 如果把大腦比喻成一台電腦，睡眠就是執行「磁碟重組」與「系統維護」的時間。以下是睡眠對一個人的三大核心價值： 1. 記憶的「存檔與內化」 大腦在清醒時負責「輸入」資訊，但真正的「長期記憶」是在睡眠中完成的。 磁碟重組： 當我們進入深層睡眠時，海馬迴會將白天的短期記憶搬移...

Now, let me ask you a question. Have you ever had one of those "panic nights"? You know exactly what I’m talking about. Maybe you have a massive exam tomorrow morning, or perhaps you have to deliver a high-stakes presentation at work. You sit down, you’ve got your coffee, and you start cramming. You’re pushing information into your brain like you’re trying to pack a 50kg suitcase into a...

想問問大家，你曾經覺得自己的記憶力很差嗎？ 很多人在讀書或是學習新事物的時候，常會有一種無力感。就像是你明明買了一組非常精緻的樂高模型，你把所有的零件都倒在地上，看著幾千個小零件，卻發現盒子裡竟然沒有附「組裝說明書」。你拚命想把它湊起來，但不管怎麼努力，最後只是一堆亂七八糟的塑料，根本拼不出漂亮的成品。 這就是很多人學習時的寫照：你的腦袋裡塞滿了零碎的資訊（零件），但因為缺乏一個結構（說明書），這些...

Hey there, listeners! How have you all been? Welcome to another episode of the show. I am so glad you decided to hang out with me today because we’re diving into a topic that affects every single one of us, no matter how old we are. Have you ever had that feeling? You know, you see someone who seems to just... *get it*. They pick up a new language like it’s nothing, they master gourmet cooking ove...

哈囉，各位聽眾朋友，大家今天好嗎？我是 Phillip。 不知道大家有沒有過這種經驗：明天就要考試或上台簡報了，你今晚拚了命地把書、把資料往腦袋裡塞。你讀得很痛苦，心跳很快，覺得自己超級專注，但奇怪的是，翻到下一頁，上一頁在講什麼竟然就模糊了。你可能會想：「唉，我這輩子大概跟『過目不忘』這四個字沒緣分吧。」 但，如果我告訴你，這不是因為你不夠努力，也不是因為你不夠聰明，單純只是因為你這是在跟你的大腦「唱反調...

哈囉，聽眾朋友們，大家最近過得好嗎？歡迎來到這一集的節目。 不知道你有沒有過這種感覺？有時候看到某些人，明明大家每天的時間都一樣，但他好像總是能輕輕鬆鬆學會新技能，不管是語言、廚藝，還是複雜的法律條文。而我們自己呢，讀書讀到滿頭大汗，結果隔天醒來忘了一半。我們常會安慰自己說：「唉，大概是我老了，記憶力變差了」，或者是「我天生就不是讀書的料」。 但真的是這樣嗎？其實，學習這件事，它不是一場百米衝刺，而...

Hi everyone, and welcome back to the show! I’m your host, Phillip. Today is a very special episode because we are reaching the final chapter of our long journey through the book The Practice of Being at Ease: You Don't Have to Live Up to Everyone's Expectations The author, Ichiro Kishimi—the brilliant philosopher who co-authored the massive hit The Courage to Be Disliked—has spent this e...

Hi everyone, and welcome back to the show! I’m your host, Phillip. Today, we’re continuing our deep dive into a book that has been a refreshing guide for so many of us: The Practice of Being at Ease: You Don't Have to Live Up to Everyone's Expectations The author, Ichiro Kishimi—the brilliant philosopher who co-authored the bestseller The Courage to Be Disliked—continues to explore the l...

「如果你正坐在捷運上，看著車窗倒影中那個疲憊的自己；或者你剛推開家門，卻覺得連說話的力氣都沒有——我想告訴你，你並不孤單。 這種『喘不過氣』，是因為我們把人生的主導權交給了外在的評價，把靈魂的呼吸權交給了那一封封讀不完的郵件。今天，我們試著把這口氣找回來。我們不聊怎麼更成功，我們聊聊怎麼在這麼擠的世界裡，為自己的靈魂留一個位子。」 從一個小小的、不求回報的善意開始，往往是打破壓力循環的第一步。 維克多·...

Hi everyone, and welcome back to the show! I’m your host, Phillip. Today, we’re continuing our journey through a book that has become a constant source of inspiration for me: The Practice of Being at Ease: You Don't Have to Live Up to Everyone's Expectations The author, Ichiro Kishimi—who many of you know from his bestseller The Courage to Be Disliked—continues to challenge us with the w...

為什麼把目標拆解到今天可以做什麼，是一件很重要的事？ 將大目標拆解成「今天可以做什麼」的小行動，在心理學與成功學中被稱為「微型習慣」或「原子習慣」。這之所以重要，主要有以下三個核心原因： 當目標太大時，大腦會因為感到壓力而啟動拖延機制。將其拆解成「今天唸 5 頁書」或「今天寫 200 字」，能讓難度低於心理門檻，使行動變得容易啟動。 每天完成一項小任務，會給大腦帶來成就感（多巴胺分泌）。這種「我辦得到」的正...

Hi everyone, and welcome back to the show. I’m your host, Phillip. Today, we’re continuing our deep dive into the book The Practice of Being at Ease: You Don't Have to Live Up to Everyone's Expectations. The author, Ichiro Kishimi—whom many of you know from the bestseller The Courage to Be Disliked—has dedicated his life to teaching the philosophy of Alfred Adler. Kishimi’s message is a...

當我們過度關注自我（Excessive Self-Focus）時，心理學上常稱之為「病理性的自我中心」或「過度的自我覺察」。這就像是把心靈的鏡頭縮放到了極限，只盯著自己看，反而會讓視野變得扭曲。 當一個人過度在意「別人怎麼看我」或「我表現得好不好」時，其實關注點仍然在「自己」身上，而非「他人」。 總覺得別人在評判自己，導致在社交場合感到拘束、不自然。 因為心力都花在監控自己的言行，會減少對他人情緒的感知，導致關係流於表...

Hi everyone, welcome back to "Spiritual  Bookshelf." I’m your host, Phillip. In today’s fast-paced world, it feels like we’re always running. Running to work, running to meetings, running to hit that next KPI. But have you ever stopped to ask yourself: Are we working this hard to "fulfill ourselves," or are we just trying to "outrun everyone else"? Think about it—for...

「退休不是人生的黃昏，而是『第二次童年』。這一次，你不再需要為了分數、為了養家、為了社會期待而奔跑。你可以像保羅說的那樣，放下別人的論斷，甚至放下對自己的苛求，單單在上帝面前，活出那個最真實、最自在的自己。」 許多高階主管退休後最難適應的是沒有名片了，或是「名片上沒有職稱」。 過去你的價值由公司的營收、股價、職位決定；退休後，你的價值由你的靈魂豐富度決定。 可以在退休前提早半年開始尋找除了工作以外，...