25 Million People Can't be Wrong: This Advice Will Change Your Life (James Clear)

这些行动是更大目标的一部分，你能慢慢看到它们日复一日的累积效应。

They're part of something bigger, and you can start to see how they compound day in and day out.

很容易就花时间做些无关紧要的小事。

It's easy to just spend time doing little things that don't matter.

关键不只在于事情小，

And so there is it's not the key is not just that it's small.

更在于它们能不断积累。

It's also that it accumulates.

是的，

It's yeah.

它们在积累，而且每一步都明确指向最终的目标。

It accumulates, and it's working very purposefully towards whatever this end goal is.

人们往往很难想象自己能走到那么远的地方，但你真的必须这么做。

I mean, people find it very, very difficult to imagine themselves that far out, but I think that you really have to do it.

我是个特别爱规划的人，这句话不是我说的，但有位了不起的人说过，人们常常低估了自己十年内能做成的事。

I mean, I'm a furious planner and it's not my quote, but somebody amazing said, you know, people tend to underestimate what they can do in a decade, right?

这种思维方式挺有意思的，用来看待自己的人生。

And it's an interesting way to think about your life.

我一直以来都有各种人生规划，先是30岁计划，然后是40岁计划，现在又在规划50岁该怎么做。

I always had these plans for myself, started with the 30 plan and then the 40 plan, then I'll be working on my 50 plan.

但我特别喜欢设定那种看起来特别长远的目标，因为这样我才能把它拆解成一个个小步骤，告诉自己：总有那么一件事，能让我离目标更近一点。

But for me, love to have something that feels that far out because for me, can then break it down and I go, all right, well, like there is a thing that I can do that's gonna get me closer to that.

我从不幻想这些事能很快实现。

There's no illusion that it's gonna happen quickly.

我知道在我的人生里，成功靠的是成千上万个小步骤，这完全没问题，正因为目标太远大，反而让人能更放松地面对它。

And I know that in my life, it takes like a million little steps and that's all right because having that context of it being really far out makes you relax about it almost in a way.

有意思的是，很多人觉得自己缺的是动力，其实真正缺的是清晰的方向。

Know what's interesting is many people feel like what they lack is motivation, but what they really lack is clarity.

是的。

Yeah.

有时候还缺一份远见。

And vision sometimes.

对吧？

Right?

你可能会对自己未来没有清晰的方向。

Like you can lack a vision for yourself.

你越清楚自己想去哪里，越明确自己的目标，下一步就越容易走。

The more clearly you know where you want to go, what your vision is, the easier the next step becomes.

其实我特别喜欢一个框架。

You know, it's there's a there's a framework that I really like.

肖恩·佩里是个企业家。

Sean Perry is an entrepreneur.

我最早是从他那里听到这个说法的，他说的是A-B-Z。

I think it's the first person I heard it from, but he said a b z.

明白吗？

Okay?

点A是对当前现实的诚实评估。

So point A is an honest assessment of your current reality.

别无视现实。

Don't deny the facts.

这就是我目前真正所处的位置。

This is where I actually am right now.

Z点是你最终想去的地方，B点则是你的下一步。

Point Z is where you want to end up, and B is your next step.

关键在于，你其实不需要知道从C到Y的所有步骤。

And the lesson is that you don't actually need to know steps C through Y.

很多时候，人们总觉得必须把一切都规划好，或者至少规划一大半，才有资格往前走。

You know, a lot of the time people feel like they have to have everything planned out or at least a good chunk of it before they can give themselves permission to move forward.

但你真正需要知道的，只有A、B和Z。

But all you really need to know is A, B, and Z.

只要你清楚自己在哪，下一步该做什么，走完这一步后，就可以评估一下：我是不是更接近目标了？

If you know where you're at and what your next step is, you can just assess after you take that step, am I getting closer or not?

然后你就可以从那里重新开始整个过程。

And then you can do the whole thing over again from there.

我喜欢这个框架。

I love that framework.

我以前从来没这么听过，但这正是我的感受。

I've actually never heard it like that, but that's how I feel.

很多时候，你得先走到B点，才能看清C点发生了什么，计划是慢慢浮现的，不可能一开始就全明白。

Because oftentimes it takes you getting to B to even see what's happening in C and like you don't know, plans emerge and they don't like it doesn't all make sense at once.

尤其是当你在做大事、做重要的事时，情况从来都不会那么清晰。

And especially when you're doing like when you're doing big things, when you're doing important things, it's like, it's never that obvious.

Coinbase的创始人布莱恩·阿姆斯特朗说过一句话：行动会产生信息。

There's that line from Brian Armstrong, the Coinbase founder, he said, action produces information.

你从A点出发，采取行动到达B点，这个过程会带来新的信息，然后你就能更清楚地看到下一步该怎么走。

So you're at point a, take some action to point b, and they will produce information, and then you will see, you know, the next step more clearly from that.

是的。

Yeah.

这对人们来说是个很好的切入点，因为确实有时候你会觉得特别无助。

Which is a great thing for people to grasp onto because, again, I think that, you know, you can feel pretty hopeless sometimes.

你会觉得，天啊，这目标离我太远了。

You can feel like, wow, this thing feels so far away.

我到底该怎么到达那里呢？

How on earth will I get there?

行吧。

Alright.

我干脆放弃算了。

I'll just give up.

我连试都不想试了。

I won't even bother.

这两种心态之间其实存在一种张力。

There's a so there is like a tension between these two mindsets.

一方面，你想着眼长远，十年后我想成为什么样子？

On the one hand, you wanna think long term, where do I wanna be in decade?

那个十年的愿景是什么？

What's that ten year vision?

但另一方面，你也不能因为目标太大而被吓住，连一步都不迈。

But on the other hand, you can't get so paralyzed by that big thing that you don't take a step.

所以我觉得关键在于平衡：既要看到长远目标，也要明白现在其实不需要做太多。

And so I think there's a balance of doing that, but then also realizing you seeing the long term, but realizing you don't need to do that much right now.

是的。

Yeah.

所以我有时候会告诉别人，如果你能坚持做五分钟高质量的运动，结果可能会让你惊讶。

So sometimes I'll tell people, you would be surprised if you can do it five good minutes.

你知道吗？五分钟标准的俯卧撑就能让你气喘吁吁。

You know, five good minutes of pushups will leave you winded.

你会喘着粗气，拼命吸气；五分钟真诚的对话，就能修复一段紧张的关系。

You'll be panting, gasping Five for air, good minutes of conversation can restore a strained relationship.

五分钟专注的写作，就能让你重新感觉在推进手稿。

Five good minutes of writing will make you feel like you're moving forward on the manuscript again.

其实不需要太久，就能重新找回那种积极的感觉。

It does not take long to feel good again.

所以如果你现在坐在这里，对自己的现状或正在面对的事情感到不爽，不妨试着专注地做五分钟。

And so if you're sitting here and you don't feel good about where you're at or what you're facing right now, just try to have five good minutes.

就是去做。

Do the And

这能帮你很好地调整情绪。

that can do a lot to reset your mood.

熬过这五分钟之后，你会发现自己看事情的角度都不一样了。

And then you see things differently after you're on the other side of those five minutes.

我最喜欢做的一件事就是读书。

One of my favorite things to do is read.

你有四个孩子，还有五家公司、一个播客，再加上其他一堆事，日子简直忙得焦头烂额，对吧？

And when you have four kids and, you know, five companies and a podcast and other stuff going on, it gets really hot, right?

根本没时间静下心来，安安静静地读上几页。

It's like, it doesn't ever feel like the cozy moment to like have a little read.

但我开始每天早上抽出十分钟来读。

But I started doing, you know, like ten minutes in the morning

然后我

and I

穿上运动服，坐在漆黑的厨房里，心想：就是现在了。

put my workout kit on and I sit in like the dark kitchen and I'm like, you know what, this is the moment.

以前我觉得这根本没用，因为我喜欢一读就是一小时。

And for me that was always useless because I like to read for an hour.

我想要整整九十分钟，能完全沉浸进去，但我想了想：

I want a ninety minute clear moment where I can dive into something and I'm like, you know what?

我只有十分钟，那就只做这十分钟吧。

I've only got the ten minutes, so I'll just do that.

但这十分钟让我重新找回了自己：没错，我依然是个爱读书的人。

And it, for me, it like restored me as like, no, I am still a reader.

现在读书速度慢多了，但这是我热爱的事，对我意义重大。

I get through books a lot more slowly these days, but it's like something that I love and something that's meaningful for me.

这短短十分钟，让我重新确认：我没有放弃这件事，它依然是我生命的一部分，只是变成了十分钟的时光。

And so that little ten minutes just like restores me back to like, I haven't given up on this thing, that's still a part of me, it's just a little ten

这十分钟的碎片时间也很重要。

minute pop.

这真是个绝佳的例子，说明你可以允许自己做小版本的事情。

It's such a great example of giving yourself permission to do the small version.

你看，不一定要做到完美才行。

You know, it doesn't have to be the perfect version.

但哪怕这样，也依然有意义。

It still matters.

那十分钟，真的很重要。

The those ten minutes still matter.

每一分钟都有它的价值。

All the minutes matter.

你提到一个特别有意思的观点。

You write about this really interesting thing.

你说如果没有精力管理，时间管理就毫无意义——我特别认同这一点。

You say time management is meaningless without energy management, which I love.

你平时怎么保护自己的精力呢？

What are your personal rules for protecting your energy?

大家总说，每个人一天只有二十四个小时，这没错。

So, you know, we all everybody always say, oh, everybody only has twenty four hours in a day.

但如果你把这二十四个小时拆成二十四个一小时的块，它们其实并不一样。

Well, that's true, but those hours, if you were to break them out into twenty four one hour blocks, are not equivalent.

有些时间段你掌控力强，有些则不然。

You know, you have different control over certain hours than you do for others.

不同时间段，你的精力状态也不一样。

You have different energy during certain hours than you do for others.

关键问题是，你什么时候状态最好？

I think the question is when are my good hours?

你什么时候最高效？

When are my best hours?

你打算怎么安排这些黄金时段？

And how do I want to structure those things?

今年我最大的改变是把锻炼安排到一天更早的时候。我知道这可能会对工作有点影响，但既然我说健康对我很重要，那它就得占用我状态最好的那些时段。

I found my big change this year has been shifting my workouts earlier in the day and just saying it's probably gonna impact business stuff a little bit, but if I say my health is important to me, it needs to get some of my better hours.

去年的情况是，锻炼总是排在最后，拿剩下的时间凑合一下。

What was happening last year is it was only getting my left overs.

对。

Yeah.

我当时说健康很重要，可一看时间怎么花的，根本不是这么回事。

And I was like, well, I said this was important, but then you look at how you're spending your time and it's not.

所以，我觉得这是其中一点。

So yeah, I think that's one thing.

第二点，可能也是对这个问题更有价值的回答——要告诉别人该怎么安排时间，真的很难，对吧？

The second thing, and I think probably the more useful answer to this question, it's so hard to tell people like how should you spend your time, right?

这终究是每个人自己的决定。

That's everybody's personal decision.

但我发现最有用、也觉得对别人有帮助的做法，是定期反思和复盘。

But the practice that I find most useful and that I think will be helpful for others as well is a practice of reflection review.

从纯数学的角度来看，你现在正在做的事，真的是你时间最该用在的地方的概率有多大？

So just purely mathematically speaking, what are the odds that what you're spending time on right now is the highest and best use of your time?

在所有可能的选择里，这个概率其实很低。

It's very unlikely out of the universe of options.

但如果你现在正在听这个播客，那我可不这么认为。

Well, if you're listening to this podcast right now, I beg to differ.

但如果你没在听，那情况就不一样了。

But otherwise, if you weren't.

所以呢，

So

你很可能有更重要的事该去做。

the the odds are that there's something better for you to be spending.

而找到那件事的唯一办法，就是留出时间来反思和复盘。

And the only way to find that is to have time to reflect and review.

我发现，如果你有很强的工作 ethic，而且发现努力工作确实让你受益，这当然很好，但有时候它也会变成一种依赖。

What I found is if you have a strong work ethic and you've found that working hard serves you well in life, then that's really good, but sometimes it can become a crutch.

对我来说，很长一段时间，每当我遇到问题，我的办法就是：干脆拼命干，把问题熬过去。

You know, it's like for me for a long time, my solution if I had a problem was, well, I'll just work my way out of it.

而且

And

这招短期内管用，但如果你真想突破，最多也就多拼10%、20%的力气；可如果你做对了事，结果可能直接翻一百倍、甚至一千倍。

that works for a while, but what really matters if you really push, maybe you can work like 10% harder or 20% harder, But if you work on the right thing, you could get like a 100 x outcome or a thousand x better results.

所以光拼命还不够，你得确保自己在做对的事。

And so you don't only need to work hard, you also need to make sure you're working on the right thing.

我觉得这事儿靠撞运气是撞不出来的。

And I don't think you can just stumble your way into that.

你得专门留出时间，静下心来复盘和思考。

I think you need to carve out time to reflect and review.

我这一生真正想要的是什么？

What do I really want out of my life?

我现在专注的，到底是什么？

What am I focused on?

我经常会问自己几个问题，想弄清楚这一点。

There are some questions I like to ask myself to try to like figure this out.

能说说看吗？

Will you share those?

我特别相信，尤其是在这个时候，回头看看，认真反思，对自己坦诚，可能是你所能做的最有价值的事，但很多人很难做到，因为通常没做成的事，责任都在自己身上，对吧？

Because I I really believe, especially at this time of year, like looking back, being reflective, being super, super honest with yourself is probably one of the most valuable things you can do, but it's really hard for people because all the shit you didn't do was your fault usually, you know?

所以，真正诚实地做这件事，其实挺难的。

So it can actually be a very difficult process to do honestly.

你是怎么做的？

How do you do it?

我常问的几个问题是这些。

So here's some of the questions I like.

没有哪一个问题是万能的答案，但合在一起，能慢慢把你引向正确的方向。

And no no single question will give you the total answer, but collectively, they can start to move you in the right direction.

第一个问题是：我到底在追求什么？

So the first question is, what am I optimizing for?

不同的人追求的东西不一样。

Different people optimize for different things.

你在人生不同阶段，追求的东西也会变。

You will optimize for different things at different times in your life.

有时候你可能在追求钱。

Sometimes maybe you're optimizing for money.

有时候你追求的是创作自由。

Sometimes you optimize for creative freedom.

有时候你追求的是家人或空闲时间。

Sometimes you optimize for family or free time.

但不管答案是什么，这对你来说一定很个人化，值得好好想想：我到底在追求什么？

But whatever the answer is, it's probably pretty personal to you, and it's worth it to think about what am I optimizing for.

这非常关键，对吧？

And it's critical, right?

因为当你说到，比如钱、工作质量，或者想多陪陪家人，这些才是决定你选择的核心。

Like to be that Because again, when you're saying, you know, it's about the money or it's about the quality of work, or I'm optimizing to spend more time with my family, like that is key to your decision making.

所以你真的需要弄清楚这一点。

So you really need to get that clarity.

这对你做决定至关重要，也能让你心安理得地不去做那些你目前还在自责的事情。

It's key to your decision making and it gives you permission to not do other things that maybe you are berating yourself about right now.

我怎么没花时间在那上面呢？

Oh, why aren't I spending time on that?

一旦你意识到，那并不是我当前的重点。

And once you realize that's not what I'm optimizing for.

所以你是把这个问题当成一种排除法来用。

So you're using that question almost as a process of elimination.

有时候是这样。

Sometimes.

对。

Yeah.

明白了。

Okay.

我喜欢这样，因为我一向喜欢倒着推一切。

I like it because, you know, I'm just I like to work the the backwards way into everything.

所以这对我很有帮助。

So that's that's helpful.

第二个问题是，我现在处于人生的哪个阶段？

So second question is what season am I in right now?

一旦我知道自己在追求什么，生活就会有不同的阶段。

So once I know what I'm optimizing for, life has different seasons.

有时候你正处在事业繁忙的阶段，有时候是家庭优先的阶段，也可能遇到各种转折点。

You know, sometimes you're in a career heavy season, sometimes you're in a family heavy season, sometimes there are all sorts of inflection points.

这些转折点可能很大，比如我有了孩子，或者孩子都搬走了，我现在成了空巢老人；也可能很小，比如我接手了一个新项目，这就会改变一切。

They could be everything as big as I had kids or all my kids moved out and now I'm an empty nester or, you know, I'm starting a new job, or it could be as small as I took on a new project at work and that, you know, that's changing things.

但当人生阶段变化时，习惯往往也需要跟着调整。

But when your seasons change, your habits often need to change too.

我发现我在这一点上学得特别慢。

And I find that I'm kind of a slow learner in that regard.

尤其是有了第二个孩子之后，我一直硬把以前的习惯套在现在的生活上。

I kept especially after we had our second kid, I kept trying to force fit my old habits into my current life.

完全理解。

Totally.

后来终于……

And then eventually

我到第二个孩子出生时，还硬穿着以前的衣服，不过我懂你的意思。

Up to my second kid, was trying to force fit my old body into my old clothes, but I understand.

所以谢谢

So thank

我花了大概一年半才明白，别再……

It took me about a year and a half and then I realized stop being a a year and a

半年也别再这样了，詹姆斯。

half too, James.

这真是一段很棒的经历。

It's amazing stuff.

我们有太多相似之处了。

Have so much in common.

你所处的人生阶段，决定了你该养成什么样的习惯。

So what season you're in dictates the habits that gonna follow.

当你花点时间想清楚自己真正追求的是什么、现在处于哪个阶段之后，就可以问问自己：现在的习惯能带我去想要的未来吗？

After you've spent some time thinking about what am I optimizing for and what season am I in, You can ask yourself, can my current habits carry me to my desired future?

你知道吗，我是不是走在正确的路上？

You know, am I on the right path?

如果现在的习惯能带你到达那里，那再好不过了。

If your current habits can get you there, then great.

也许你只需要多一点耐心。

Maybe all you need is patience.

但如果不行，那就得做出改变了。

But if they can't, something needs to change.

这能帮你分清：到底是自己太急躁了，还是真的需要对每天做的事做些更大的调整？

And so that helps you distinguish like, am I just being impatient about this or do I need to make some bigger adjustments to what I'm doing each day?

我还喜欢问一个跟这相关的问题，我管它叫‘外星人测试’——想象有个外星人从太空降下来，整天跟着你转悠。

The other question I like kind of kind of adjacent to this is, I call it like the, I don't know, like the alien test or something, but like imagine some alien came down from outer space, they were gonna follow you around for the day.

你不能跟他说话。

You can't talk to them.

他听不懂你的语言。

They don't understand your language.

他只能看你一天是怎么花时间的。

All they can do is see how you spend your time.

天哪。

Oh lord.

那他会觉得你的优先事项是什么？

What would they say your priorities are?

就是这个问题。

That.

对吧？

Right?

如果他们听不见你说话，只能看你做了什么，那可真有意思。

If they can't hear your words and they can only see your actions Wow.

他们会认为你的优先事项是什么？

What would they say your priorities

因为。

Because

我经常发现，最危险的干扰，往往是你能给自己找到合理借口的那些事。

a lot of the time I find that the distractions that are most dangerous are the ones you have a good story for.

比如说，通常是待办清单上第三到第七项的事情，因为你心里想：‘这可是第三、第四项，列在这儿了，我得做。’

You know, it's like it's usually items that are like numbers three through seven on your to do list because you're like, well, it's number three, it's number four, it's on here, I need to do this.

但你给它找的理由太充分了，结果反而耽误了第一和第二重要的事。

But you have a good enough story for it that it prevents you from doing priorities one and two.

而这些干扰，总是看起来对你来说完全有道理。

And that stuff, your most dangerous distractions will always seem justified to you.

所以你得对自己花时间的方式和专注的事情足够狠心。

And so you need to be ruthless about where you're spending your time and what you're focusing on.

是的。

Yep.

所以这些就是一些

So those are those are some of the

问题，我的意思是，这些全都是很难的问题。

questions I mean, again, all kind of hard questions.

对吧？

Right?

我到底在追求什么？

What am I optimizing for?

我现在处于人生的哪个阶段？

What season am I in?

说真的，你必须认真反思自己，才能真正问清楚：我现在到底处于哪个阶段？

Like, again, you really have to be quite reflective about yourself to truly go like, really what season

我处于哪个阶段？我觉得你得坐下来好好想想。

am I think you need to sit down and think about it.

你不可能随便撞上答案，但关键是，

You're not gonna, you're not just gonna stumble into the answer, but here's,

这些说法其实都是为了说明很多情况，对吧？

This all to for those a lot of stuff, right?

比如说，你刚生了孩子，或者刚搬了家，这时候你很容易给自己贴个标签，但你真觉得这就是事实吗？

Go, you know, I've just had a baby or I'm just like this, we just had a move and you kind of categorize yourself in these moments of your life, but it's like, is that really the truth?

你又有多执着于自己所处的这个阶段呢？

And how hard do you hold on to the season?

有时候，我们会对那些给自己贴的标签变得特别依赖。

You know, sometimes we get kinda comfortable in these identities that we make for ourselves.

其实呢，那只是你以前说过的一句话而已。

When in actual fact, it's like, that's just something you used to say.

结果说着说着，就变成了习惯。

It became that became the habit.

你刚才说的这一点特别重要：你越紧抓着现在的身份不放，就越难突破它。

The what you just said is a really important truth, which is the tighter that you cling to your current identity, the harder it becomes to grow beyond it.

所以你会发现，身份其实是一把双刃剑。

And so you see that identity is kind of a two edged sword.

对。

Yes.

一方面，我们刚才也提到过，身份确实很有用。

On the one hand, you know, were talking earlier, identity is really useful.

它能帮你养成习惯。

It helps you build habits.

它能让你确立自己是什么样的人。

It helps you establish being this type of person.

它给你一个依靠，也让习惯有了依托。

It helps you, it gives you something to hang on to and something for the habit to build around.

但到了某个阶段，成长就意味着放下。

But at some point, growth is unlearning.

放下那些你曾经紧紧抓着不放的东西。

It's unlearning the things that you were holding on to.

是要放下那些在过去阶段曾帮过你、但现在可能已经不再适用的习惯，是时候迎接新的东西了。

It's unlearning the habits that used to serve you in a previous season, but maybe don't serve you anymore, and now it's time for something new.

另一个问题稍微实际一点，刚才这些问题都比较大、比较哲学。

The other question that's a little more tactical, these questions have been kind of bigger and philosophical.

是的。

Yeah.

不过我最喜欢的就是聊哲学了。

But no more I love than being philosophical.

没错。

Yeah.

我也是。

So do I.

现在是一月。

It's January.

咱们不妨深入聊聊。

It's like, let's go deep.

现在就是时候了。

This is the time.

咱们深入聊聊吧。

Let's go in.

不过还有一些比较实际的问题也很不错。

But some of the other ones that are good are a little bit more tactical ones.

其中一个问题是：哪些习惯是其他好事发生的前提？

One question is, what habits are upstream from other good things happening?

当你过了一天觉得特别充实，觉得自己效率很高、状态在线的时候，那真是很棒的一天。

So when you you live a good day, when you feel like you're productive or you're kind of dialed in, it's like, that was a really good day.

对。

Mhmm.

那天最关键的是哪几件事？

What are the major pieces of that day?

大多数人其实就那么两三件事在起作用。

Most people have two or three things that kind of bubble up.

就拿我来说，只要我完成了锻炼，这就算一大部分了。

Like I know for me, if I get my workout in, that's a big part of it.

通常我只要读一会儿书，哪怕只有五到十分钟，这也算其中一环。

Usually if I read, even if it's only for like five or ten minutes, that's a part of it.

对我来说，阅读往往比写作更重要，因为阅读能激发我想写的东西。

For me, reading is often more important than writing because the reading sparks ideas to write about.

所以，我觉得这两件事，就是能带动其他好事发生的根本。

So, you know, maybe those are two things that I would say are upstream from other good things happening.

当你在思考要培养哪些习惯时，就会出现这种情况。

This thing happens when you think about what habits you wanna build.

很容易就列个六七个甚至十个习惯出来，但一下子盯太多目标反而难以聚焦。

It's really easy to pick a list of like six or seven or 10, and that does too many things to focus on at once.

是不是目标太多了？

Is it too many things?

我觉得是的。

I think so.

你要同时兼顾七件事，想保持高水平发挥真的很难。

It's just hard it's very hard to perform at a high level while you're spreading yourself in seven different directions.

你这么说是什么意思？

What do you say?

那什么才是最理想的？

What's optimal?

就像我对那个经营五家公司的人说的那样。

As I say to the woman with five businesses.

我身边有很多人。

I have a lot of people.

我得依赖很多人的习惯。

I I'm relying on a lot of other people's habits.

没错。

Yeah.

对。

Yeah.

对。

Yeah.

我发现，如果你只是在说想培养一个新习惯，其实可以同时兼顾一个工作上的和一个生活上的。

I find that I can get away with if you're just talking about I'm trying to build a new habit.

是的。

Mhmm.

我发现，同时推进一个工作上的习惯和一个生活上的习惯是可行的，部分原因在于习惯和环境、情境紧密相关。

I find that I can get away with one professionally and one personally at the same time, and part of that is because habits are deeply tied to context to environment.

如果你去问学者这类人，他们会说，习惯就是一种自动的、无意识的行为，比如刷牙、系鞋带，根本不用动脑子。

So if you were to talk to like an academic or something, they would tell you the definition of a habit is this automatic, nonconscious behavior, you know, brushing your teeth or tying your shoes or something you don't even think about.

但我认为，对理解习惯来说，更有用的定义是：一种和特定情境绑定的行为。

But I think a more useful definition for what a habit is, is it's a behavior that is tied to a particular context.

比如，你刷Netflix的习惯，可能就和晚上七点坐在沙发上这个场景挂钩。

So your habit of watching Netflix might be tied to the context of your couch at 7PM.

如果你在晚上七点走进客厅，突然想：我要养成一个新习惯。

And if you walk into your living room at seven and you're like, hey, I want to build a new habit.

我想开始写日记。

Want to start journaling.

你的大脑会不自觉地被引导着想：该拿遥控器、开电视了。这一点已经被很多研究证实了：如果你换一个新环境，更容易养成新习惯。

Your brain is kind of subtly being told towards, hey, this is time to pick up the remote So and turn the TV one thing, and there have been a number of studies that have found this, it's easier to build a new habit if you have a new environment.

这并不意味着你非得换个全新的房间，但你可以比如搬一把椅子，放在房间角落，告诉自己：这就是写日记专用椅。

Now that doesn't mean that you always need like a brand new room, but you could, for example, you could get a chair and you could put it in the corner of the room and you could say this is the journaling chair.

只要我坐到这儿，就只做一件事：写五分钟日记。

And the only thing that happens when I sit down here is I journal for five minutes.

这样一来，这个场景就慢慢和新习惯联系起来了，习惯也就更容易建立和巩固。

And now that context is starting to get tied to the new habit and becomes easier for it to get established and for it to be built.

詹姆斯，这些细节很重要，因为你刚说完，我就在想：我真的需要一把椅子吗？

And James, those things are important because as I even as you say it, I'm like, do I really need a chair?

真的非得要一把椅子吗？

Like, do I need the chair?

非得要一把椅子吗？

Do I need a chair?

你就是觉得，没错。

You're like, yes.

不一定非得是椅子。

It doesn't have to be a chair.

也可以是个靠垫。

Could be a pillow.

但你意思是你得有个东西。

But you're like, you need something.

人性就是这样，我们确实需要点什么。

Like human nature means that we need

没有环境，就不可能养成习惯。

You can't have a habit outside of an environment.

这根本做不到。

It's not possible.

我们一整天都生活在各种环境里。

We live in environments all day long.

我们始终处于某个空间里。

We're in some space always.

所以如果你想让行为稳定可靠，最好给它一个固定的场所，一个稳定的空间。

And so if you want the behavior to be reliable, it helps for it to have a reliable place to live, for it to have a reliable space.

也许是角落里的冥想垫，也许是记日记的椅子，也可能是别的什么东西，但每次都在同一个地方做，这样更容易养成习惯。

Maybe that's the meditation pillow in the corner, maybe it's the journaling chair, Maybe it's, you know, something else, but it happens in the same place each time, and that helps it get established.

一旦习惯养成了，你可能会发现，稍微调整一下也没问题。

Now, once it's established, maybe you find that you can adapt it a little bit more or whatever.

有时候我听到那些经常出差的人抱怨，说他们总在换环境，那该怎么坚持呢？

Sometimes when I hear from people who travel a lot, they kind of complain about it because they're like, well, I'm always switching context, So how do I do it?

在这种情况下，我会建议你找一个始终不变的环节。

And in that situation, I would recommend find a part of the experience that is reliable.

哦，说说这个吧，我平时对锻炼特别认真，可一出门旅行就全乱了。

Oh, talk to me about that because I am religious about my workouts until I travel.

那时候我就觉得，

And then I'm like,

我最近在出差。

well, I'm traveling.

我

I

根本没法坚持，火车没到，东西也没带齐，我就是不想动，你懂吧？

can't possibly do it because my train is not here and my stuff's not here and I don't like, do you

明白我的意思吗？

know what mean?

我干脆拿这个当借口了。

Like I make that the total excuse.

比如你不知道会住哪家酒店，但你知道肯定要入住，一进房间，第一件事就是把包放下、收拾行李什么的。

So like let's say you don't know what hotel you're gonna be in, but you know that you're gonna check into a hotel and you know that whenever you go up to your room, you take your bag and you set down the luggage and you unpack it or whatever.

这一步你肯定要做的。

That's the first thing you do.

如果你本来就有这个习惯，那你可以定个新规矩：办完入住，把包放到行李架上，然后立刻做十个俯卧撑，随便你选什么。

Well, if that is part of your typical process, you could say, alright, my new habit is gonna be after I check-in, I set my bag on the luggage rack, and then I do 10 push ups or whatever it is.

是的。

Yeah.

你懂的。

You know?

你要想办法把它和那个稳定不变的环节联系起来。

And you you find a way to tie it to that part of the experience that is reliable.

真正可靠的是这个环节，而不是环境会不会变。

That's the context that's reliable, not even though the environment's changing.

这个顺序始终是一样的。

That sequence is always the same.

所以你得把它和这个场景绑定在一起。

So you gotta tie it to the experience.

这在《原子习惯》里，我称之为习惯叠加，或者叫习惯连锁。

This is what in Atomic Habits, I refer to this as a habit stack or habit stacking.

哦，我特别喜欢习惯叠加这个说法。

Oh, I love the habit stacking.

真的，我得跟你说声谢谢，因为这点特别实用。

That is I have to tell you, thank you for that because it is one of the best takeouts.

你先解释一下，然后我再分享我最喜欢的习惯叠加法。因为那对我影响太大了，虽然我之前老说“改变游戏规则”，但那次真的彻底改变了我。

I want you to explain it and then I'm gonna tell you my favorite habit stack because I just But did to me that was like, I used the phrase game changer too much, but that was so game changing for me.

真的，如果只能从你的书里带走一个核心观点，那就是这个。

It really was the big like, if I could take one big takeout from your book, was one.

哇，那太好了。

Oh, that's great.

其实这不是我的主意。

Well, it's not my idea.

这是斯坦福大学的BJ Fogg教授提出的。

BJ Fogg is professor of Stanford came up with it.

你完全可以把它据为己有。

You could have taken it.

对。

Yeah.

不是，不是，不是。

No, no, no.

他的见解特别棒，就是说，当你把新习惯跟已经养成的行为绑在一起时，更容易坚持下来。

His insight, which I think is great, is that habits are easier to build or they're more likely to stick when you tie them or stack them to something you're already doing.

对。

Yes.

比如说，你每天早上本来就会泡一杯咖啡，现在你想养成冥想的习惯。

So let's say that you make a cup of coffee every morning already, and your new habit is you want to meditate.

你可以这样安排：泡完早上的咖啡，马上冥想一分钟。

Your habit stack could be after I make my morning cup of coffee, I will meditate for sixty seconds.

等你慢慢熟练了，就可以再慢慢增加内容。

Then And once you start to get good at it, you can start to build them out a little bit.

比如：泡完早上的咖啡，马上冥想一分钟。

So you can say after I make my morning cup of coffee, I will meditate for sixty seconds.

冥想完一分钟，再写下当天的待办事项。

After I meditate for sixty seconds, I will write my to do list for the day.

写完当天的待办事项后，我就开始处理第一件事。

After I write my to do list for the day, I'll start working on the first item.

这样一来，你就有一连串固定顺序的行为，而且都跟已有的习惯绑在一起了。

And you've got this little stack of behaviors that you do in the same order every time, and it's tied to something you're already doing.

这样一来，你更有可能坚持下去。

And so it's just more likely that you follow through.

很多人早上醒来，只是心里想着‘希望今天有动力写点东西’，或者‘希望今天能抽出时间冥想’，但这样根本找不到时间。

A lot of people, I feel like they wake up and they kind of think they have this general sense of I hope I feel motivated to write today, or I hope I find time to meditate today, and you're never gonna find it if it's just like that.

你得给它找个明确的位置，嵌进你的日常里。

You need like a specific place to insert it into your routine.

对。

Yes.

所以，习惯叠加的第一步，就是找到合适的位置来插入新习惯。

And so part one of a habit stack is find the right place to insert it.

可能是早晨的流程，也可能是其他时候，关键是，什么时候最适合让这个习惯安顿下来？哪个现有习惯能自然地引出你想培养的新行为？

Maybe it's your morning routine, maybe it's some other time, but when is the right time for this habit to live and the right habit to trigger the new thing that you want to do?

是的，我觉得正是这个连接点特别关键。

Yeah, I think that it's that connection point that is really, really important.

对我来说，你刚才说的那套流程被我拿过去了，就是喝完咖啡接着冥想，因为如果不在早上做，我根本就不会做。

For me, you stole it because it was coffee followed by meditation because I have to like nothing happens for me if it doesn't happen in the morning.

所以这个组合特别棒，把这两件事连在一起，现在已经成了我每天的固定安排。

So that was like a really amazing one because putting those two things together has just become that's my every day.

这就是我每天的日常。

Like that's what I do.

我从来不会跳过喝咖啡，也不会跳过刷牙，更不会跳过冥想。

I would never skip the coffee, would never skip brushing my teeth, I never skip the meditation.

而且它们就是按这个顺序来的。

And it goes like in that order.

这太棒了。

That's great.

但我另一个特别喜欢的习惯是旅行的时候，我会带着孩子一起。

But my other favorite one is like when I travel, I like will take my kids.

比如我会调整行程，本来该周三走，我就改到周四，这样孩子就能陪我过周末了。

Like if I can like buck my trip up, you know, supposed to be on a Wednesday, I move it to a Thursday, which means like I can have a kid be with me over the weekend.

这简直是个特别贴心的小安排，能把‘又得离开孩子了’这种无奈，变成专属我们的特别时光。

And it's just such a like delicious little thing because it turns something that's like, okay, I've gotta be away from the kids again into actually, no, this is our little moment to have like the offshoot time.

就我和一个孩子，在城里做点平时根本不可能做的事。

And it's me with one kid in a city doing something that otherwise that would never have happened.

这已经成了我的习惯，我总在日程里找机会，好让这种安排能实现。

And it's literally has become such a habit for me that I'm looking for those moments in my schedule where I can make it happen.

我觉得这真是太美好了。

And I was like, this is this is beautiful.

确实很暖心。

It's really nice.

孩子们应该也特别喜欢。

And they probably love it too.

他们确实喜欢。

They do.

他们确实很喜欢。

They do love it too.

谁不喜欢和妈妈单独相处的时光呢？

Who doesn't love one on one time with their mom?

你肯定接触过很多领导者、首席执行官，那些真正高层的管理者。

You obviously have worked with a lot of leaders, CEOs, like seriously high executives.

我想知道，你有没有发现一些普遍存在于领导者身上的习惯？

And I wonder if there are, like, consistent habits that you see with leaders, like, right across the board.

我把这些叫做一种‘锚定习惯’吧。

I'm gonna call these like a like an anchor habit or something.

就是，你每天做哪一件事，能让你状态最佳、发挥出最好的水平？

So it's like, what's the one thing that you do that you feel like primes you for peak performance?

确实有一些常见的做法会反复出现。

And there are some common ones that come up.

创意型的人常常提到每天散步。

Creatives often mention going for like a daily walk of some sort.

能激发他们的创意，帮他们看得更清楚。

Gets their creative juices flowing, helps them see things clearly.

表演者、音乐人、喜剧演员这类人经常提到他们有视觉化练习的习惯，尤其是上台前。

Performers, musicians, comedians, things like that talk a lot about visualization routines, especially before they step out on stage.

这也是一个常见的习惯。

So that's another one.

我待会儿再回过头来讲这个。

I'm gonna come back to that in a second.

CEOs 和高管们，我听到最多的习惯是冥想。

CEOs and executives, meditation is I would say the most common one that I hear.

你早上有没有抽出十到二十分钟时间来做冥想？

You know, did I get my ten or fifteen or twenty minutes in in the morning?

感觉这样一来，一整天都会顺顺利利的。

It feels like it sets the rest of the day up for success.

还有就是锻炼，这也是非常普遍的一个习惯。

And then workout is another really common one.

我不认识谁会每天都做全这四件事，但这些都是常见的做法，你可以试试看哪种最适合你。

I don't know anybody that does all four of those every day or anything, but those are the common ones that come out and maybe you can figure out which one sounds best for you.

可视化这个方法挺有意思的，最近我一直在琢磨，也在更多地了解它。

The visualization one is an interesting one that I've been, thinking about recently and also learning more about.

前几天我跟一个人聊了聊，他除了写作之外，还跟我一起创办了一家出版公司。

I was talking to this guy the other day who is I I have a in addition to my writing, also run a publishing company and or cofounded a book publishing company.

我们先得聊聊这一点。

First of we we have to touch on that a little bit.

是的。

Yeah.

当然。

Sure.

你做的事真了不起。

It's kind of amazing what you're doing.

所以，他是我们正在出版的一位作者。

So anyway, he's one of the authors that we're publishing.

有个叫布兰登·韦伯的人，以前负责训练海豹突击队狙击手的心理素质，同时他也是个父亲。

This guy named Brandon Webb who is a he previously trained the Navy Seal snipers in mental performance, and he's also a father.

他有三个孩子。

He has three kids.

于是他把那些用于狙击手的心理技巧，也教给了自己的孩子，现在孩子们都

And so he took a lot of the mental techniques that he used with them, and he also is teaching them to his kids who now

长大了不少。

are older.

孩子们。

Kids.

是啊。

So yeah.

对。

Yeah.

没错。

Yeah.

现在他们都大了。

Now they're older.

他们都很棒。

They're they're great.

每个人都过得不错。

They're all doing well.

都在上大学，诸如此类的。

They're in college and whatever.

但他们提到海豹突击队和他孩子们时，最关键的一点是视觉化技巧。

But one of them, one of the key things that they talked about SEALs and his children is visualization techniques.

具体来说，就是在任何情况下都保持积极心态，想象美好的一天会是什么样子。

And specifically, it is a positive outlook in any scenario and visualizing what a positive day might look like.

所以我后来还真去了解了一些这方面的内容。

So I actually ended up I I read a little bit about this.

我还跟他聊过几句。

I talked to him a little bit.

后来有一天，我也跟我儿子试了试这个方法。

And then I started I did this with my son the other day.

我孩子还小。

So I have young kids.

我儿子多大了？你孩子多大？

My son's How old are your kids?

五个、三岁和十岁。

Five, three, and 10.

是啊。

So yeah.

你正处在

You're in

这个阶段。

it.

这最棒了。

It's the best.

参与其中。

In it.

我喜欢你说这是最好的。

I love that you say it's the best.

确实是。

It is.

太好了。

So nice.

真的是最好的。

It's the best.

Anyway，我三岁的孩子刚开始上幼儿园，头两天特别难适应，你知道的，哭啊闹啊，不太愿意去，反正就是那样。

Anyway, my three year old started preschool and he had a hard drop off first day or two, you know, he's crying, fussing a little bit, doesn't really like it, whatever.

到了第三天，我叫他起床。

So third day comes and I'm getting him up.

我们正在吃早餐，我就说：好了。

I we're having breakfast and I was like, alright.

今天是上幼儿园的日子。

Today's a preschool day.

他这么说，我也就答应了。

And he was like, and I was like, alright.

等一下。

Hold on.

你喜欢你的老师，凯特琳老师和杰拉老师，对吧？

So you like your teachers, miss Caitlin, miss Jayla.

是吧？

Right?

他说是的。

He was like, yeah.

我问他，昨天你们都干了什么？

I said, what did you do yesterday?

是不是用了胶棒和蜡笔？

You got to use glue sticks and the crayons?

那个活动挺有意思的。

Like that was fun activity.

是的。

He was like, yeah.

我问他，那点心时间呢？

I said, what about snack time?

你喜欢点心和午餐吗？

You like snack time and and lunch?

他说，是的。

He said, yeah.

然后我问，放学后你们做什么？

And then I said, what do you do after school?

他说，等事情做完，我们就去操场玩大约三十分钟。

He said, well, when we get done, we go play on the playground for like thirty minutes.

就这样了。

And that was it.

我就停在那里了。

I just stopped there.

你知道吗，我真的不是想在家逼他。

You know, I I feel like, you know, I'm not trying to like hammer at home.

不过你确实挺喜欢幼儿园的。

You love preschool, though.

算了，随他吧。

Know, whatever.

但稍微有一点。

But just a little bit.

然后

And then

他说了句应用。

said app.

我就是想让他想象一整天都过得顺利。

What I'm trying to do is get him to visualize the day going well.

你可以看到，这种方式在任何阶段都能帮上忙。

And you can see how this could help you at any stage.

比如孩子上四年级，第一次在全班面前做演讲，咱们不妨想象一下，顺利的一天会是什么样子。

You know, when they're in fourth grade and they're giving their first presentation in front of the class, like, let's visualize what a good day would look like.

你这么做得越多，我觉得关键就在于——你到底在突出哪个故事？

And the more that you do that, I think it's just, to me, it's like which story are you emphasizing?

每天都会发生好事和坏事，这很正常。

You know, there are good things and bad things that happen in every day.

每个人的一生中，都会有顺境和逆境。

There are good things and bad things that happen in every life.

每个人都会遇到属于自己的难关，生活突然给你出难题的时候。

And we're all gonna have our time when it's your turn and life comes for you and things get challenging.

但你选择去强调哪一个故事呢？

But what story are you choosing to emphasize?

我希望他们能更多地关注顺利的一天，或者那些积极的时刻。

And what I want is for them to emphasize the day going well or for them to emphasize the positive moments.

我打了很多年棒球。

I played baseball for a long time.

一直打到了大学。

I played through college.

当我十岁、十二岁、十四岁的时候，每个赛季结束，我们都会到后院的露台上，我和爸爸坐在一起，聊聊这个赛季的胜利。

And when I was 10, 12, 14, at the end of each season, we go out on the back deck and I would sit out there with my dad, and we would talk about the wins from the season.

我们会说说打得最好的几场比赛，还有整个球队的表现。

We talked about the best games that we played and like the team.

我会讲我那些精彩的发挥，或者那些特别顺的场次。

We talked about my best plays or like, you know, games that I had that went really well.

我们总是聊那些积极的部分。

We would talk about the good parts.

结果就是，每个赛季结束时，我都会有一堆美好的回忆，这些回忆让我对下一个赛季充满期待。

And what happened was I would end each season, I'd have this catalog of memories of things that went well, and it would send you into the next season feeling good.

所以我觉得，这既可以提前做——想象一下美好的一天会是什么样子，也可以事后回顾——想想过去一年或上个月有哪些亮点，多去强调这些片段，因为这样能让你更有动力，坚持下去迎接第二天。

And so I think it can both be done beforehand, to rehearse what would a good day look like, and it can also be done afterward reflecting what were some of the wins from my last year or from my last month and emphasizing some of those pieces of your story because it puts you in a better position to be persistent and to stick with it the next day.

有一次我和大卫·爱泼斯坦聊天。

One time I was talking to David Epstein.

他是《范围》和《运动基因》这些书的作者，他跟我说，毅力就是契合。

He's the author of Range and Sports Gene and other books, and he told me grit is fit.

毅力就是契合。

Grit is fit.

毅力就是契合。

Grit is fit.

他意思是，人们总说想要自律、坚持到底。

And what he means is that people often talk about wanting to be disciplined and persevere.

我们希望有强大的心理素质。

We want to have mental toughness.

但真正的心理素质，其实是你跟正在做的事特别合拍。

But really what mental toughness looks like is it looks like you are well suited for what you're facing.

就是你跟手头的事情匹配得好，因为真正合适的人，做起来是开心的。

It looks like you have a good fit with what you're dealing with because the person who is well suited for it, the person who is a good fit is having fun.

他们玩得很开心。

They're having a good time.

所以，做这件事时感到快乐的人，你最好不要和他竞争，因为一旦遇到困难，他更可能坚持下去。

And so the person who is having fun doing that thing is a person you do not want to compete with because when it gets hard, they're more likely to stick with it.

而那些觉得这是负担、麻烦，一开始就把这事看得很负面的人呢？

The person who's not having fun, who it was a chore and a hassle and kind of they had like a negative frame around the whole thing to start.

一旦事情变难了，他们会怎么做？

Well, as soon as it gets difficult, what are they going to do?

他们会放弃。

They're going to give up.

所以我认为，这一切都交织在一起，形成了这种韧性的心态：你试着想象，如果一切顺利，一天会是什么样子。

And so I think all of this weaves together to create this kind of mindset of resilience, which is you try to visualize what the day would look like if it went well.

事情做完后，你会回顾哪些是成功之处，哪些是积极的体验，然后环顾四周，寻找那些让你觉得有趣的事情。

After things are done, you reflect on what the wins were and what was positive and you look around and try to find the things that are fun for you.

实际上，我觉得如果能在《原子习惯》里加一个问题，那就是书中还没提到的一点。

I actually think if I could add one question to Atomic Habits, one thing that's not in the book.

我本来也想说这个。

I was gonna all see that.

对。

Yeah.

我想问的问题是，如果这件事变得有趣，会是什么样子？

It was gonna be this question of what would this look like if it was fun?

你知道的。

You know?

你想要养成的任何习惯，并不意味着它每天都得像去听演唱会那样让人兴奋，但几乎任何习惯都可以比你现在的默认状态更有趣一些。

And so for any habit that you're trying to build, that doesn't mean that your habits will always feel like going to a concert or like the most fun part of your day, but pretty much any habit can be more fun than the default.

是啊。

Oh, yeah.

花点时间去找到适合你的那种版本吧。

Just take the time to figure out what that version is for you.

我在这档播客里接触过很多创始人、CEO和创业者，他们来的时候往往已经亏了钱。

I speak to so many founders, CEOs, entrepreneurs on this podcast, and they come in and they've lost money.

他们连公司都丢了。

They've lost companies.

他们破产了。

They've gone bankrupt.

我每次讲话都会这么说，可能说完会挨骂。

And I speak and I will just say this and I'll probably get killed for it.

大多是男性告诉我，他们当时玩得有多开心。

Mostly the men will tell me how much fun they had.

但那其实根本不重要，因为他们全身心投入，状态很好，跌倒了也能重新站起来再干一次。

And it didn't matter anyway because they were in it and they were thriving and they could get back up and do it again.

你能看得出来，说起这些事他们眼睛都亮了。

And you can see it lights them up in a way.

你天生就该当企业家。

And I'm like, you're made to be an entrepreneur.

你天生就该当创始人，因为这条路很难，很辛苦，你会失败，也不会总是顺心。

You're made to be a founder because it is hard, it is difficult, you will lose, it's not always great.

但你能看出哪些人在这种环境里真正如鱼得水。

But you can see the people that thrive in that environment.

所以对我来说，这完全说得通。

And so to me, it makes so much sense.

坚韧就是天生适合这种生活。

Like grit is fit.

这话真的一点都没错。

Like it's that is extremely true.

我很喜欢当创业者，但我并不在乎孩子以后想不想走这条路。

I love being an entrepreneur, but I don't really care if my kids wanna be entrepreneurs or not.

我只希望他们能找到让自己热血沸腾的事。

What I want is for them to find something that lights them up.

完全对。

100%.

那种让我充满激情的方式。

The way that that lights me up.

对。

Yes.

你懂的？

You know?

因为说到底，你只希望他们对这件事充满兴趣、全心投入、保持好奇，并且为之兴奋。

Because all you really want is for them to be interested and invested and curious and excited about it.

那确实

That's

那种感觉。

it.

只要有了这份热情，就有无数种方法可以去提升。

And if that energy is there, there's a million ways to improve.

哦，那样你就会成功，也会感到快乐。

Oh, very you'll be successful and you'll be happy.

这些就是我们所有人对孩子最大的期盼。

And those are the things that's all that any of us want for our kids.

我觉得最大的问题在于，我很欣赏你谈到视觉化的时候。

I think the big problem is because I love that you speak about visualization.

人们更容易停留在原地，反思哪些地方没做好。

It's so much easier for people to sit in the place and be reflective about what didn't work out.

对吧？

Right?

某种程度上，我们自然会花很多时间和精力去关注那些没成功的事。

It's like in in a way, like, we we spend a lot of our time and a lot of our energy naturally goes toward what didn't work out.

是的。

Yeah.

但你所说的恰恰相反，那才是该做的正确事。

And it's almost like that opposite of what you're saying is the right thing to do.

我觉得难点在于，我正在努力提升这方面的能力。

I think what's tricky I'm trying to get better at this.

我觉得难点在于，悲观情绪也有它的位置。

I think what's tricky is there's a place for pessimism.

质疑和批评也有它的位置。

There's a place for questioning and criticism.

但我最近一直在想，应该是开头保持乐观，中间带点悲观，结尾再回归乐观。

But the way that I've been thinking about recently is optimism in the beginning, pessimism in the middle, optimism at the end.

开头要乐观，没错。

Optimism Yeah.

对，就是这样。

In Right.

这就像是在乐观之间夹了一层悲观。

A little a little pessimism sandwich.

开头保持乐观，就是我会尽量不去自己绊自己，虽然不一定总能做到，但我一直在努力。

Optimism in the beginning is I try, I don't always do a great job of it, but I try to not be my own bottleneck.

我不想成为第一个对自己说‘不行’的人。

I don't wanna be the first person to tell myself no.

我宁愿让世界先告诉我不行，那样我还能从中学习。

Damn I would rather the world tell me no first, and then I can learn.