#1074 - 尼尔·埃亚尔 - 改变限制性信念的大师课

它们让人感到安慰。

They're comforting.

我们不需要改变，也不愿看到其他可能的方式。

We don't have to change, and we don't wanna see any other potential way.

我会分享我做类似练习时的经历，这与我跟妈妈的亲密关系有关。

And I'll share what happened to me doing a similar exercise, And this has to do with a very personal relationship with my mom.

她不久前过了生日，七十四岁，我给她打了电话，想为她做点好事，所以想给她买些花。

She had her birthday not that long ago, her seventy fourth, and I called her and I wanted to do something nice for her, so I wanted to get her some flowers.

问题是，我当时在新加坡，而她住在佛罗里达中部——我长大的地方。

Problem was, I was in Singapore at the time, she was in Central Florida where I grew up.

我想做点特别的，于是熬到凌晨一点，打电话给花店，确保找到一家评价好、能准时送达、尽管佛罗里达天气炎热也不会让花枯萎、能顺利送达的花店。

And I wanted to do something special, so I stayed up till one in the morning, calling up florists, making sure that I found the right one, that had good reviews, that they could get there in time, that despite the Florida heat, wouldn't, you know, they wouldn't shrivel, that they would get there.

我凌晨一点上床睡觉，拍拍自己的肩膀，对自己说：‘好了，干得不错，尼尔。’

I went to sleep, 1AM, I patted myself on the shoulder, I said, okay, good job, Nir.

你做到了。

You you did it.

你是个好儿子。

You're a good son.

是的。

Mhmm.

第二天早上我给妈妈打了电话，说：嘿，生日快乐。

And I called my mom up the next morning, and I said, hey, happy birthday.

你收到花了吗？

Did you get the flowers?

她说：收到了，非常感谢。

And she says, yes, thank you very much.

我收到了花，但你应该知道，花都快死了，以后真的别再从这家订了。

I got the flowers, but you should know that they were half dead, and you really shouldn't order from them anymore.

我脱口而出一句我13岁时会说的话。

To which I blurted out something that I would have said when I was 13.

我说了类似这样的话：好吧，这将是最后一次我给你买花。

I said something to the effect of, well, that's the last time I ever buy you flowers.

而且，克里斯，这件事的反响正如你所想的那样糟糕。

And, Chris, that went over about as well as you think.

根本就没顺利。

It didn't go over very well at all.

通话结束后，我妻子转向我，说：嘿，你想不想扭转一下局面？

Now, after the call, my wife turned to me and she said, hey, do you wanna do a turnaround on this?

我说：老实说，我根本不想扭转局面。

And I said, like, I definitely did not want to do the turnaround.

这种莫名其妙、花里胡哨、矫情做作的东西，我不需要。

This mumbo jumbo, you know, hocus pocus, touchy feely crap, I didn't need that.

我只是想发泄一下。

I wanted to vent.

我想告诉她，我妈妈为什么太过苛刻，我想让她让我尽情发泄。

I wanted to tell her why my mom was being way too judgmental, and, I wanted her to let me vent.

但研究显示，发泄根本没用，它只会固化你对他人已有的看法和信念。

Well, turns out the research shows that venting does not work, that venting does nothing but cement the vision that you have of people, the beliefs that you have about people.

这只会让它们更加鲜明。

It just makes them more more vivid.

所以我们知道，发泄根本没用，尽管这通常是普遍的建议。

So venting, we know, does not work, even though that's kind of the conventional advice.

所以你得释放压力。

So you have to blow steam.

你得说出你真实的想法。

You have to say how you really feel.

别憋着不说。

Don't hold things back.

结果发现，这其实并不怎么样。

Turns out, it's not so great.

我当时就知道这一点，所以我做了一次这种反转。

I knew that at the time, and so I did one of these turnarounds.

于是我拿出这四个问题，从你知道的，那个信念是什么开始。

So I took out these four questions, and I started with, you know, what is the belief?

这个信念非常明确，我把它写了下来：我妈妈太爱评判人，而且很难取悦。

The belief was, very clearly, I wrote it down, my mother is too judgmental and hard to please.

明白吗？

Okay?

现在第一个问题，就像我们刚才对你做的那样：这是真的吗？

Now the first question, like we just did with you, is it true?

当然了，克里斯，你站在我这边，对吧？

Obviously, Chris, you're on my side here, right?

对吧？

Right?

我妈妈？哪个妈妈不会感谢儿子送的花呢？

My mother What mother doesn't thank their son for their flowers?

谁这么说的？

Who says that?

很明显，她太爱评判人，而且很难取悦。

Clearly, she was too judgmental and hard to please.

当然，这是真的。

Absolutely, it was true.

第二个问题，这绝对是真的吗？

Second question, is it absolutely true?

意思是，除了我的信念之外，没有其他可能的解释了吗？

Meaning, is there no other possible explanation other than my belief?

老实说，也许有。

Well, if I'm honest, maybe.

好吧。

Okay.

随便吧。

Whatever.

也许还有别的解释。

Maybe there's another explanation.

好吧。

Okay.

我不想去想那个解释可能是什么，但也许吧。

I don't wanna think about what that explanation could be, but perhaps.

那么第三个问题是，当我持有这个信念时，我是谁？

Then the the third question, who am I when I hold this belief?

当我相信我母亲太爱评判且难以取悦时，我就有点像个混蛋。

Well, when I believe my mother is too judgmental and hard to please, I'm kind of a jerk.

我爱评判别人。

I'm judgmental.

我脾气暴躁。

I'm short-tempered.

我不是真正的我。

I'm not myself.

我对自己的所作所为感到羞愧。

I'm embarrassed about what I do.

那么第四个问题是，如果没有这个信念，我会是谁？

And then the fourth question is who would I be without that belief?

如果我坦诚一点，我会快乐得多。

And if if I'm honest, I would be much happier.

如果真有一根魔法棒，能让我把这种信念从脑子里抹去，那就好了。

If there was a magic wand and I could erase that belief from my head, that'd be great.

我就不会那么爱评判人了。

I wouldn't be so judgmental.

我会做回我自己。

I'd I'd be me.

然后我做了这个反转。

And then I did this turnaround.

于是我拿这个信念——我妈妈太爱评判人、很难取悦——来做了反转。

So I took that belief, my mother is too judgmental and hard to please, and I I turned it around.

我问自己：完全相反的情况会不会也是真的？

I asked myself, could the exact opposite be true?

听起来很荒谬，但你的问题是：如果我们根本不相信某件事，我们怎么可能相信它呢？

Ridiculous as that sounds, I mean, to your question, how do we possibly believe something if we just don't believe something?

我们把事实和信念混淆了。

We're confusing facts with belief.

这是否真实并不重要。

It doesn't matter if it's true.

这就是我们的做法，来回答你的问题。

That's how we do it, to answer your question.

那么这其中可能有真相吗？

So is there any possible truth in it?

会不会有一种可能，我母亲并没有那么爱评判人，也不难取悦？

Could it could there possibly be a way that my mother was not being too judgmental and hard to please?

我思考了几分钟，不得不承认，也许她只是想帮我省钱。

Thought about it for a few minutes, and I had to admit, maybe she was just trying to save me some money.

也许她只是不想让我被这家花店骗了。

Maybe she just didn't want me to be scammed from this florist.

所以，好吧，这可能是真的。

So, okay, that could be true.

可能还有别的解释。

There might be another explanation.

然后我又做了另一个反转。

Then I did another turnaround.

我太爱评判了，也很难取悦。

I am too judgmental and hard to please.

这可能是真的吗？

Could that be true?

我太爱评判了，也很难取悦？

I am too judgmental and hard to please?

嗯，我确实在心里，当我给她打电话时，内心剧本里要求过：嘿。

Well, I kinda did demand in my head, in the script of when I called her and said, hey.

生日快乐。

Happy birthday.

花怎么样？

How are the flowers?

我已经在心里预设了她应该如何回应。

I had already scripted out exactly the way I wanted her to respond.

我希望她能热情地表达感谢。

I wanted her to say effusive thanks.

当她没有那样做时，我彻底崩溃了。

And when she didn't do that, I lost it.

那么，谁才是那个苛刻又难以取悦的人呢？

So who was being judgmental and hard to please?

是我。

Me.

然后是第三次反转，我不是在说我的母亲太苛刻、难以取悦。

And then the third turnaround, I was being not my mother is too judgmental and hard to please.

而是我对自己太过苛刻、难以取悦。

I am being too judgmental and hard to please towards myself.

真正发生的事其实正是这样——尽管我根本不想接受这个事实，但当花没有按照我期望的方式送达时，我把它当成对我能力的否定，认为自己做错了事，搞砸了。

That really what was happening, this actually turned out to be the most true, even though I did not want to accept it at all, was that when the flowers didn't arrive exactly the way I wanted them to, I took that as a statement on my competency, that I had done something wrong, that I messed up.

所以，实际上，是我对自己太过苛刻和难以取悦。

So really, was being too judgmental and hard to please towards myself.

现在，当你抛开这四个信念——原来的信念和这三个新的信念——这三个新信念听起来简直荒谬至极。

Now, when you take out those four beliefs, the original belief and these three new ones, those three new ones sounded absolutely ridiculous.

我一开始并不想接受它们。

I did not want to accept them at first.

但关于我母亲太过苛刻和难以取悦的这个最初信念，只给我留下了一个应对的办法。

But that first belief of my mother's true judgmental and hard to please only left me with one option to get through it.

她必须改变，我才能快乐。

She had to change in order for me to be happy.

而且，就像你举的关于生活必须改变的例子一样，这确实很难。

And, you know, like with your example around life having to change, it's pretty tough.

对吧？

Right?

让她改变根本是不可能的。

For her to change was not a possibility.

至少现在我有了其他选择。

Now at least I had other options.

那我开始做什么了呢？

So what did I start doing?

我开始尝试接受这些信念。

I started trying on those beliefs for size.

你知道的，持续了一周。

You know, for a week.

好的。

Okay.

我试着从‘我对自己太苛刻、太难取悦’这个角度去看，突然间，压在身上的重担消失了。

I'm going to take that perspective of that I was being too judgmental and hard to please, and all of a sudden, this weight was lifted.

我不必再相信那些了。

Like, I didn't have to believe that anymore.

我不必再坚持这些标准了，因为我根本没意识到自己一直在用这些标准要求自己，而一旦意识到，我就变得更有耐心了。

I didn't have to have these standards, because I didn't even see I was holding myself to those standards, and all of sudden I did become more patient.

我对妈妈变得更好了。

I did become nicer to my mom.

我成为了更好的人，更接近我想成为的样子。

I was a better I was more of the person that I wanted to be.

所以，改变这些信念的方法是把另一种信念当作实验来尝试。

And so the way you change these beliefs is you try on a different belief as an experiment.

就试着穿上它，看看合不合适。

Just try it on for size.

你观察会发生什么，尽管一开始感觉很荒谬，但当你逐渐建立起更多自主性，通过小步骤向自己证明‘这也可能是真的’时，你最终可以选择保留这个信念，或者丢弃它，换上一个新的。

You see what happens, and as ridiculous as it feels at first, when you start building more agency, when you start proving to yourself in small steps that, hey, that could also be true, you can choose at some later point to keep that belief or chuck it for yet a new one.

为什么反刍思维明明具有破坏性，却让人感觉很有成效呢？

Why why does rumination feel productive when it's actually destructive then?

我们的内心究竟发生了什么，让我们如此渴望这样做？

Like, what what is it that's happening inside of our minds that causes us to want to do that?

是的。

Yeah.

这涉及几个方面。

It's a it's a few things.

首先，反刍思维让人感觉像是在解决问题，但实际上它只是对过去的反复思虑。

So one, rumination feels like problem solving, but it's rumination about the past.

对吧？

Right?

反刍思维来源于牛咀嚼反刍食物的行为。

Rumination comes from what cows do to their cud.

对吧？

Right?

它们会反复咀嚼。

They they ruminate.

它们无休止地咀嚼同一个问题。

They chew chew chew on a problem endlessly.

而很多时候，这种行为会让人感觉有成效，因为我们觉得投入了时间和注意力在某件事上。

And oftentimes that can feel productive because it feels like we're putting time and attention towards something.

但当它变成反刍思维时，当我们一遍又一遍地谈论同一件事，尤其是在人们回想过去的时候，这种情况我们经常看到，对吧？

But when it becomes rumination, when we were talking about the same thing again and again, people we see this all the time when people think about their past, right?

反刍思维总是关于过去发生的事情。

Rumination is always about something that has happened in the past.

它从建设性的问题解决转变为常常是一种逃避现实的方式——如果我不断思考一个问题，我就不用去处理眼前的事情了，对吧？这几乎就像一种安抚剂。

It moves from constructive problem solving into, many times, an escape from reality, that if I'm constantly thinking of a problem, I don't have to do what's currently in front of me, right, that it's something that almost becomes a pacifier in a way.

所以一个非常实际的解决方法是，我开始这么做，虽然一开始听起来很荒谬：我实际上开始专门安排时间来担忧。

So a very practical solution, what I've started to do, also sounds nuts at first, is I've actually started planning time to worry.

现在我的大脑就不必再反复纠结于这个问题了。

So now my brain doesn't have to ruminate about the problem.

它也不必再频繁地思考‘我什么时候才有时间去思考和解决这个问题’，因为我已经在日程中专门安排了担忧的时间。

It doesn't have to ruminate just as much about when will I have time to think about and solve this problem, because now I have time in my calendar for worry.

现在，十次中有九次会发生什么情况呢？

Now here's what happens nine times out of 10.

我会写下来：这是我需要担忧的事情。

You know, I'll write down, here's what I need to worry about.

非常重要的一件事。

Very, very important thing.

我一直在脑子里反复琢磨这件事，这件事我确实非常需要思考。

I keep ruminating in my head about this thing that I definitely, definitely need to think about.

非常重要，就是我过去搞砸了的那件事，我需要想想该怎么补救。

Very, very important, this thing that I messed up on in the past, and I need to think about how do I fix it.

等到我安排好的担忧时间到来时，十次里有九次，我到底在担心什么来着？

And then when that worry time comes, nine times out of 10, what the heck was I worrying about?

我为什么一直反复想这件事？

Why did I keep ruminating on it?

其实我不需要这样。

I didn't need to.

事实上，这件事被其他更重要的事情压得无影无踪了。

In fact, you know, it it it's something that got crushed under the weight of of some other priority.

是的。

Yeah.

倾诉和反复思虑的成瘾感，真的让人觉得很满足。

The the addiction to venting and and rumination is, it feels so satisfying.

这就像拉伸那条撕裂或拉伤的肌肉一样。

You know, it's the same as as stretching that torn or, strained muscle.

你就是不停地检查，检查，再检查。

You just keep on checking, checking, checking.

我们会再回到这个话题。

We'll go back to it.

我们会再回到这个话题。

We'll go back to it.

我们会再回到这个话题。

We'll go back to it.

所以我得想象，当涉及信念时，被拒绝和失败某种程度上是一种挑战。

So I have to imagine that rejection and failure when it comes to belief is somewhat of a challenge.

对吧？

Right?

人们在经历多次失败后，如何重建信念？

How how do people rebuild belief after repeated failures?

是的。

Yeah.

所以，如果你正在失败，这并不一定是一件坏事。

So if you are failing, that's not necessarily a bad thing.

我想改变的是我自己的生活，也希望帮助他人，那就是给予他们更多的坚持，因为我们知道，坚持才是决定性的因素。

What I want to change in my life, and what I hope I can help with others, is to give them more persistence, because we know that persistence is the defining factor.

你这一生中见过很多成功的人。

You've met lots and lots of successful people in your life.

为了写这本书，我采访过许多亿万富翁。

Interviewed billionaires for this book.

为了写这本书，我也采访过一些身无分文的人。

I've interviewed people who are broke for this book.

我发现，不成功的人并不是那些失败更多的人。

What I discovered was is that unsuccessful people are not those that fail more.

不成功的人是那些失败得少的人。

Unsuccessful people are those who fail less.

成功的人失败得更多。

Successful people fail more.

是那些一次又一次、再三尝试，直到最终大获成功的亿万富翁。

It's the billionaire who tried again and again and again and again until they hit it big.

他们做了更多的实验。

They do more of these experiments.

他们有更多的射门机会。

They have more shots on goal.

因此，这种坚持最终成为了一个决定性的特质。

And so that turns out to be a defining trait, that persistence.

有一项精彩的研究让我大为震惊，那是上世纪五十年代库尔特·里希特进行的研究，他把老鼠放进装满水的圆柱形容器里，水位大约在一半高度。

There's a wonderful study that really blew my mind, this Kurt Richter study back in the nineteen fifties where he took these rats, and he put these rats into cylinders of water, and they were filled about halfway full.

他把这些老鼠放进装满水的容器里，站在一旁用计时器观察它们能游多久。

And he took these these rats, he put them in the cylinder of water, and he stood there with a time a timer to see how long the rats would swim for.

结果发现，如果你好奇的话，一只野生老鼠在水缸里能游大约十五分钟，然后才会放弃并死亡。

It turns out, in case you were curious, a wild rat can swim in a cylinder of water for about fifteen minutes before it gives up and dies.

很不错。

Very nice.

然后他想再做一个研究。

Then he wanted to do another study.

他做了一项后续研究。

He did a follow-up study.

顺便说一下，现在不能再做这种不道德的实验了，但他们当年做了，所以我们能从中学习。

By the way, can't do these kind of unethical studies anymore, but they did it so we can learn from it.

然后他取了一组新的野生老鼠，把它们放进水缸里，看着它们游啊游，游了大约十五分钟。

Then he took a new batch of wild rats, and he put them in the cylinder of water, and he watched them swim, swim, swim for about fifteen minutes.

就在他预判它们即将放弃并沉入水中的那一刻，他伸手把老鼠捞出来，擦干它，让它休息一分钟，然后又把它放回水缸里。

And right before he knew they would give up and sink under the water, he reached in, pulled out the rat, dried it off, let it catch its breath for a minute, and plunk back into the the cylinder it went.

现在他想看看，如果他反复这样做，让这些野生老鼠意识到获救是有可能的，会发生什么？

And now he wanted to see if he did that a few times and he conditioned the the wild rat to know that salvation might be possible, what would happen?

老鼠能游更久吗？

Could the rat swim for longer?

你已经读过这本书了，我知道你知道答案，但当我问别人老鼠多游了多久时，人们会说可能翻了一倍，好吧，或者三倍，对吧？

Now you've read the book, I know you know the answer, but when I ask people how much longer did the rat swim for, people say maybe double, okay, maybe triple, right?

也许四倍那么久。

Maybe four times longer.

如果老鼠从十五分钟增加到六十分钟，整整一小时，那不是很惊人吗？

Wouldn't that be amazing if the rat went from fifteen minutes to sixty minutes, an hour?

想象一下，如果你在跑马拉松，现在你的耐力增加了四倍；如果你在应对那个艰巨的任务，无论是什么挑战，你都能坚持四倍长的时间，这简直让人难以置信。

Think about If you're running a marathon and now you have four times the endurance, if you're working on that hard task, if you're whatever that challenge is, you can sustain four times longer, that'd blow your mind.

那太棒了。

That'd amazing.

什么样的神奇干预会导致这种情况？

What kind of crazy intervention would that be?

但老鼠并没有游六十分钟。

Well, the rats didn't swim for sixty minutes.

它们最终游了六十个小时。

They ended up swimming for sixty hours.

它们游了240倍长的时间。

They swam for 240 times longer.

这种能力一直存在于它们体内，因为它们的身体并没有改变。

And that ability was in them the whole time because their bodies didn't change.

实验本身也没有改变。

The experiment didn't change.

改变的是我们的想法，我们无法询问这些老鼠它们相信了什么。

What changed was we think, we can't ask these rats what they believed.

我们认为，它们的内心一定发生了某种变化。

We think that something must have changed in their minds.

它们看到希望和救赎是可能的，这促使它们不断坚持、坚持、再坚持。

The fact that they saw that hope and salvation were possible kept them persisting, persisting, persisting.

因此，这一切突然因为一种信念而被激活了。

And so it all of a sudden became unlocked because of a belief.

他们相信，救赎也许是可能的。

They believed that salvation maybe might be possible.

因此，这里的目标是意识到，实际应用中不应在十五分钟时就放弃。

And so the goal here is to realize the practical application of this is not to quit at the fifteen minute mark.

对我们大多数人来说，包括我自己，当感到不适、困难或痛苦时，我们就认为那是自己的极限。

That for the vast majority of us, myself included, when it gets uncomfortable, when it gets difficult, when it gets painful, that's our limit.

但你的极限实际上远比你想象的要远得多。

But your limit is so much further than you actually think.

所以最重要的是，在正确的时候选择放弃。

So the most important thing is to quit when it's the right time.

放弃本身并没有错，但放弃也并没有什么不对。

Quitting is not wrong, but there's nothing wrong with quitting.

过早放弃是对人力资本的破坏。

Quitting too soon is a destruction of human capital.

这就是我们必须避免的。

That's what we have to prevent.

对吧？

Right?

太早放弃的话，我放弃过很多东西。

Quitting too soon I've quit many things.

我放弃过感情关系。

I've quit relationships.

我放弃过生意。

I've quit businesses.

我放弃过各种各样的事情。

I've quit all kinds of things.

并不是放弃本身是错的。

It's not that quitting is wrong.

问题在于太早放弃。

It's quitting when it's too soon that's the problem.

所以，其中一个不放弃的标准就是当它让你感到痛苦的时候，对吧？

So, and one of those criteria for when not to quit is when it hurts, right?

这种痛苦只是一种信号。

That pain is just a signal.

还记得我们谈过的1100万比特与50比特的信息量吗？

Remember we talked about 11,000,000 bits versus 50 bits of information?

这些痛苦信号，只是一种信息。

Those pain signals, that's just information.

这并不一定是坏事。

That's not necessarily a bad thing.

所以，如果我们能将痛苦与对痛苦的解读——即痛苦带来的苦难——分离开来，只在合适的时候放弃。

So if we can disconnect the pain from the suffering, the interpretation of that pain, and only quit when it's time.

例如，一个判断何时该放弃的好标准，不是当你失败的时候。

So for example, one of the criteria for when is it a good time to quit, is not when you're failing.

失败并不是放弃一项任务的正当理由。

That is a bad reason to quit a task.

失败本身并不是正确的理由。

The failing is not the right reason.

当你停止学习的时候。

It's when you stop learning.

如果失败能让你学到东西，那就继续下去。

That if the failures are teaching you something, keep going.

对吧？

Right?

但这并不是说，关于何时该放弃，还有另外两个标准。

That's not necessarily There's two other criteria about when when is the proper time to quit.

但失败本身，并不一定是决定何时放弃的正确标准。

But failure itself, in and of itself, is not necessarily the right criteria for when to quit.

其他的标准是什么？

What are the other criteria?

另外两个标准，第一个是，你必须达到一个检查点。

The other two criteria, number one, is you have to meet a checkpoint.

大多数人不设检查点，他们只设截止日期。

So most people don't set checkpoints, they set deadlines.

但这不是我们正在讨论的内容。

And that's not what we're talking about.

我们讨论的不是截止日期。

We're not talking about a deadline.

我们讨论的是一个检查点，也就是说，我会在一段固定的时间内忍受这种痛苦。

We're talking about A checkpoint is when I say, I will endure this suffering for a fixed period of time.

那我们为什么要这样做呢？

Now why do we do that?

因为如果我们不这样做，一旦感到不舒服，就会把痛苦解读为苦难，然后想放弃。

Because if we don't do that, as soon as it gets uncomfortable, we're going to interpret the pain as suffering, and we're gonna wanna quit.

相反，当我们说，我要尝试这种视角。

Instead, when we say, I'm gonna try this perspective.

对吧？

Right?

我要尝试我之前描述过的那种关于我妈妈的疯狂观点，或者那种关于生活的疯狂看法——生活不是为了完成任务清单。

I'm gonna try this crazy view of my mom, like I was describing earlier, or this crazy view of my life that life is not for ticking off tasks.

好吧，听起来不太对，我不认同，也许这并不真实，但我愿意试一周、三十天，或者你定个时间。

Okay, doesn't sound right, I don't agree, maybe it's not true, but I'm gonna try it for one week, thirty days, whatever, you make up the number.

在到达那个检查点之前，我不会停止。

And I'm not gonna stop until I hit that checkpoint.

到了那个检查点，我可以退一步说：好吧，让我冷静想想。

Then at that checkpoint, I can say, okay, let let me take a step back.

如果今天重新开始，我还会继续这个实验吗？

Would I continue this experiment past that checkpoint if I were to start today?

但在检查点之前，千万别放弃。

But don't quit until the checkpoint.

对吧？

Right?

不管那个艰难的任务是什么。

Whatever that that hard task might be.

三十天的锻炼，三十天发布YouTube视频，三十天写你的书，不管是什么，一定要设定好这个检查点。

Thirty days of exercise, thirty days of posting YouTube videos, thirty days of writing your book, whatever it is, make sure you have that checkpoint.

这是第一个标准。

That's criteria number one.

第二个标准是，你是否在失败中持续学习？

Criteria number two is are you still learning through failure?

我们之前讨论过这一点。

We talked about that earlier.

第三个，也是最重要的标准是：坚持是否能带来不同？

And then the third, and the most important criteria, is does persistence make a difference?

生活中许多事情，坚持并不会带来不同。

Many things in life, persistence does not make a difference.

如果你身处糟糕的工作环境，情况很糟，同事吸干了你的能量，每到周日晚上，你就害怕周一早上醒来，因为你知道又要上班了，这时候坚持也没用。

If you're in a crappy work culture, and it's awful, and the people are sucking out your energy, and you, on Sunday evening, you are dreading waking up on Monday morning because you know you have to go to work, persistence ain't gonna help.

那些人不会因为你多待久了就突然离开，对吧？

Those people are not gonna suddenly leave just because you stuck around longer, right?

等他们离开的时候，你可能都已经不在了，所以坚持并不会带来不同。

You're gonna die by the time those people leave, so persistence is not gonna make a difference.

然而，就健身而言，比如你是个普通人，你知道的，你会遇到平台期，但如果你坚持下去，嘿，你就能突破这个平台期。

However, when it comes to fitness, for example, you're a jack guy, you know this, you hit plateaus, and then if you persist, hey, you'll bust out of that plateau.

你最终会取得进展，对吧？

You'll make progress eventually, Right?

所以生活中有些事情，即使你没有看到进展，坚持也真的能带来不同。

So there are certain things in life where persistence really does make a difference, even if you're not seeing progress.

但如果你满足了这三个标准，那就没问题。

But if you meet those three criteria, that's fine.

最重要的是，你不要过早放弃。

The most important thing is that you're not quitting too soon.

你不要像那些老鼠一样，在十五分钟就放弃，即使你还有六十小时的潜力。

You're not quitting at the fifteen minute mark like those rats, even when you have the sixty hours of potential.

在我们继续之前，我非常支持减少酒精摄入，但历史上，无酒精啤酒的味道简直像屎。

Before we continue, I am a massive fan of reducing your alcohol intake, but historically, nonalcoholic brews taste like ass.

你不需要进行什么大 reset。

You don't need to be doing some big reset.

也许你只是想喝一杯冰啤酒，却不想第二天早上感觉糟透了，这正是我如此推崇Athletic Brewing Co的原因。

Maybe you just want to crack a cold one without feeling like garbage the next morning, which is why I am such a huge fan of Athletic Brewing Co.

他们有50多种无酒精啤酒，包括IPA、淡色艾尔，甚至还有像鸡尾酒风格的帕洛玛和莫斯科骡子这样的限量款。

They've got 50 types of NAs, including IPAs, Goldens, and even limited releases like a cocktail inspired Paloma and Moscow Mule.

关键是，你可以随时随地喝。

And here's the thing, you can drink them anytime.

深夜、清晨、看球赛、打球，都没关系。

Late nights, early mornings, watching sports, playing sports, doesn't matter.

没有宿醉。

No hangover.

没有妥协。

No compromise.

这就是我为什么与他们合作的原因。

And that is why I partnered with them.

你可以在附近的超市或酒类商店找到Athletic Brewing Co的畅销系列，或者更好的选择是，直接订购包含四种口味的完整混装包，送货上门。

You can find Athletic Brewing Co's best selling lineup at grocery or liquor stores near you, or best option, get a full variety pack of four flavors shipped right to your door.

现在，通过访问下方描述中的链接或前往 athleticbrewing.com/modernwisdom，您首次在线订购可享受15%的折扣。

Right now, you can get 15% off your first online order by going to the link in the description below or heading to athleticbrewing.com/modernwisdom.

网址是 athleticbrewing.com/modernwisdom。

That's athleticbrewing.com/modernwisdom.

在我看来，运气和这里提到的拒绝之间似乎存在某种关联，人们总想刻意操控它，而有些人似乎天生更幸运一些。

It feels to me like there's a relationship between luck and the rejection thing here that people are always trying to engineer it, and some people in life seem to be a little bit more lucky.

你对运气有什么发现？

What did you find out about luck?

是的。

Yeah.

运气不是偶然。

That luck is not chance.

事实上，运气完全可以被主动创造。

That luck, in fact, can absolutely be engineered.

我们坦诚地说吧。

The most like, let's let's be honest here.

最幸运的事就是你的出生。

The the most lucky thing is your birth.

对吧？

Right?

如果你幸运地出生在一个工业化民主国家，你就赢得了基因彩票，正如沃伦·巴菲特常说的那样。

That if you are lucky enough to be born in an industrialized Democratic country, you won the genetic lottery, right, as Warren Buffett used to say.

除此之外，出生之后，根本不存在所谓特别幸运的人。

Other than that, after you're born, it turns out there's no such thing as particularly lucky people.

我们看到成功人士，就说他们只是运气好。

We see successful people, we say, oh, they just got lucky.

当然，幸运的事也会发生在各种人身上。

And of course, lucky things happen to all kinds of people.

但更重要的是，他们如何创造自己的运气。

But it turns out what's much more important is how they manufacture their luck.

要知道，企业家有一种被称为创业警觉性的现象，我们发现，成功的创业者实际上是以不同的方式看待这个世界。

Know that entrepreneurs, they have this phenomenon called entrepreneurial alertness, where we know that successful entrepreneurs literally see the world differently.

他们仿佛看到地上到处都是100美元的钞票，而且确实有一项精彩的研究证明了这一点。

They metaphorically see $100 bills all over the floor, and there's actually a wonderful study that showed this.

他们找了两组人。

They took two groups of people.

一组是自我认定的悲观者，另一组是自我认定的乐观者。

One was self identified pessimists, and one were self identified optimists.

在这项研究中，他们要求人们观看一份报纸，这份报纸是专门为这个实验设计的。

And in this study, they asked people to look at a newspaper, and this newspaper was specially designed for this experiment.

实验的目标是，他们请参与者数一数这份报纸里有多少张照片。

And the goal of the experiment, they asked them, we want you to count for us how many photos there are in this newspaper.

好的。

Okay.

你在这份报纸里看到了多少张照片？

How many photos do you see in this newspaper?

尽快数完，然后告诉监考人员，你就能获得一笔现金奖励。

Count as quickly as you can, and then tell the the proctor, and you'll get a monetary prize.

那些自我认定为乐观主义者的人大约用了十一秒就完成了这个实验。

Now, people who were self identified optimists took about eleven seconds to finish this experiment.

而自我认定为悲观主义者的人则花了两分半钟。

People who were self identified pessimists took two and a half minutes.

为什么？

Why?

为什么会这样？

Why the difference?

对吧？

Right?

这可是巨大的优势。

That's a huge advantage.

发生了什么？

What happened?

结果发现，在这份报纸的第二页上有一张照片，上面写着：这份报纸共有48张照片。

Turns out that on page two of this newspaper was a photo that said there are 48 photos in this newspaper.

上面就写了这些。

That's all it said.

然后在报纸中间部分，又说了一遍：这份报纸里有48张照片。

Then halfway through the the paper, it said, there are 48 photos in this paper.

来领奖吧。

Collect your prize.

明白吗？

K?

乐观的人注意到了这一点。

Optimistic people saw that.

他们看到了这个明显摆在眼前的信息。

They saw this thing staring them in the face.

他们站了起来。

They got up.

他们说：这份报纸里有48张照片，然后去领了奖。

They said there's 48 pictures in the in the newspaper, and they collected their their prize.

他们平均在十一秒内就走开了。

They walked off in eleven seconds on average.

悲观的人坐在那里数着：一、二、三、四。

The pessimistic people sat there and said, One, two, three, four.

他们根本没看到眼前明摆着的机会。

They didn't even see the opportunity staring them in the face.

他们对此完全毫无察觉。

They were completely oblivious to it.

因此，这是一个绝佳的例子，说明我们看不到自己不相信的东西。

And so this is a wonderful example of how we don't see what we believe.

这正是我们通常认为的常识。

That's kind of what we think is common knowledge.

我们必须看到某样东西，才会相信它。

We have to see something in order to believe it.

但事实恰恰相反：我们要想看到某样东西，就必须先相信它。

Turns out the exact opposite is just as true, that in order to see something, we have to believe it.

这太疯狂了。

That's wild.

真是太不可思议了。

That is so crazy.

就像冰山一样。

Super the iceberg.

这在人们的生活中有哪些表现呢？

What are the ways does this show up in people's lives?

无处不在。

All over the place.

我的意思是，我们知道正在节食的人会从视觉上觉得食物更大。

I mean, we know that people who are on a diet physically see food as larger.

他们看到害怕高度的人会觉得距离更远，对吧？

They see that people who are afraid of heights see distances as farther away, right?

回到这个注意力的钥匙孔，当我们被迫通过这个微小的钥匙孔来看待现实时，我们无可奈何。

Back to this keyhole of attention, that when we are forced to see reality through this itsy bitsy keyhole of reality, we can't help it.

对，就是我之前提到的那个咳嗽错觉，太疯狂了。

Right, that cougher illusion that I talked about earlier, it's crazy.

我给人们看这个，他们绝对发誓说这里什么都没有，只有线条。

I'll show it to people and they will absolutely swear there is nothing here but swears.

对吧？

Right?

而你给其他人看，他们会说那里什么都没有，只有圆圈，我们认为这完全是被决定的。

Whereas you show it to other people and they'll say there's nothing there but circles, and it's completely determined, we think.

我们还不完全清楚为什么会这样。

We don't exactly know why this is happening.

我们认为这与你成长的环境有关，生活在城市环境中的人会看到锐利的边缘。

We think it's because of where you grow up, that people who grow up in urban environments see sharp edges.

对吧？

Right?

建筑物和街道，他们看到的是锐利的边缘。

Buildings and streets, they see sharp edges.

这些不是自然的。

These are not natural.

但那些在非洲撒哈拉以南地区长大的人，比如参与这项研究的人，看到的是圆形，因为他们被训练成这样去看。

But people who grow up, for example, where they did this study that they showed the cougher illusion to people in Sub Saharan Africa, and they see circles, because that's what they have been conditioned to see.

他们看到的是有机形状，而不是锐利的边缘。

They see organic shapes, they don't see hard edges.

因此，你的过往经验会反复影响你能看到的东西。

And so it absolutely affects time and time again what you are able to see based on your past experience.

当然，我们很多人无中生有地制造了问题，对吧？

And of course, we make up problems for many of us where they don't exist, right?

这绝非巧合：当我说这些时，人们会觉得我疯了，但你要知道，你越觉得某种替代性信念疯狂，就越应该去探索它，对吧？

That it's no coincidence that this is, people are gonna think I'm crazy, and when I say this, know that the crazier you think an alternative belief is, the more you should actually explore it, right?

因为你的大脑就像免疫系统一样，试图排斥外来抗体，排斥那些你不认同的信念。

Because that's your brain with your belief immune system is trying to keep out foreign antibodies, it's trying to keep out these beliefs you don't like.

事实上，世界正在变得更好，而且实际上比以往任何时候都更好，对吧？

The fact is, the world is getting better, and it's in fact better than it's ever been, right?

但普通人如果被问：这是历史上最好的时代吗？

But the average person, if you say, Is this the best time in history?

普通人会说：不，情况太糟了。

The average person will say, No, it's terrible.

我们有战争，有犯罪，有这个，有那个。

We have wars, we have crime, we have this, we have that.

事情很糟糕，而且还在变得更糟。

Things are terrible and they're getting worse.

但事实并非如此。

Well, that's not true.

如果你不相信我，不妨读读汉斯·罗斯林的这本精彩著作《事实》，他在书中采访了大学教授，给他们做了一套关于世界现状的测试，涵盖我们关心的所有方面——教育、环境、女性赋权、民主等。

And if you don't believe me, read this wonderful book by Hans Rosling, Factfulness, where he interviewed university professors, and he gave them an exam about the state of the world, the state of all the things we care about, the state of education, the state of the environment, the state of female empowerment, the state of democracy.

这些教授在测试中的表现还不如猴子随机作答。

These professors on this exam did worse than if monkeys would have taken this test.

他们对世界真实状况的判断甚至比随机猜测还差，这是因为我们都存在消极偏见，总是不断寻求确认自己已有的信念。

They did worse than chance on a realistic portrayal of how the world is because of this negativity bias that we all have, because of these existing beliefs that we seek to confirm time and time again.

所以，如果你在寻找负面信息，如果你相信世界正在变糟，你就会看到世界变糟的所有方式。

So if you are looking for negativity, if you believe that the world is getting worse, you're gonna see all the ways the world is getting worse.

你会倾向于关注那些不断强化这一观点的媒体，因为‘有血有泪，才能头条’。

You're gonna tune into the media that does nothing but reinforce that fact, because if it bleeds, it leads.

你会看到所有的犯罪故事、仇恨、敌意和战争，因为这就是你关注的方向，这就是你注意的内容。

You're gonna see all the crime stories, the hatred, the animosity, the wars, because that's what you're turning into, that's what you're paying attention to.

我再给你讲一个我特别喜欢的快速研究，就是达特茅斯疤痕研究。研究人员找来一些女性，说我们要研究人们如何对待面部有缺陷的人。

I'll give you one more quick study that I love, is the Dartmouth scar study, where they took women, and they said, we're gonna do a study on how people treat those with facial disfigurements.

我们想看看她们是否受到不同的对待，是否遭到歧视。

We wanna see how people are treated differently, how they are discriminated against.

所以我们要在你们脸上贴一个假疤痕，然后让你们和另一个人待在一个房间里，那个人就是我们研究的对象，你们要记录下自己带着这个面部疤痕时被如何对待。

So we're gonna put this fake scar on your face, and we're gonna put you in a room with with somebody else, the the person we're doing the study on, and we want you to report how you're treated with this facial scar.

他们做得非常逼真，就像你在恐怖电影里看到的那种——脸上有一道巨大的伤口。

And they made this very realistic, you know, like one of the ones that you would see in a in a horror film, this huge gash on their face.

然后说：好了，现在你走进这个房间，仔细记录下你和别人交谈时，他们是如何对待你的。

And said, okay, now you're gonna walk into this room, and we want you to take careful notes on how people treated you when you had a conversation.

等等，等等，等等，先回来一下。

Except, wait, wait, wait, come back here for a quick second.

在你进房间之前，让我简单补一下。

Before you go into the room, let me just do a quick touch up.

但这些女性在研究中并不知道，她们脸上的疤痕已经被完全移除了。

And what these women didn't know in the study is that they completely removed the scar.

这些女性并不知道这一点。

The women didn't know that.

她们在镜子里看到了疤痕，但在做补妆并移除疤痕后，她们并不知道疤痕已经不存在了。

They saw the scar in the mirror, but then when they did the touch up and removed the scar, they didn't know that the scar didn't exist.

疤痕根本不存在。

It wasn't there.

然而，这些参与研究的女性报告说，她们被盯着看，遭受了歧视，和她们交谈的人显得厌恶并多次避开目光，她们感到非常不舒服，而这一切都是针对一个根本不存在的疤痕。

And yet, these women in the study reported that they were stared at, that they were discriminated against, that the people they were talking to seemed disgusted and averted their eyes many times, and they felt very uncomfortable, all for a scar that didn't even exist.

疤痕根本不存在，因为她们预期会有这样的反应，而当你预期某事会发生时，你就会看到它。

It wasn't even there, because they expected a response, and when you expect something to occur, you will see it.

这就像活在一个模拟世界里。

It's like living in a simulation.

就好像我们创造了一个世界的模拟版本，却忽视了真实世界向我们展示的一切。

It's like we create a simulation of the world and kind of disregard what the actual world is showing to us.

没错。

That's right.

现在我们不必这样了。

Now we don't have to.

对吧？

Right?

因此，通过持续练习以不同的方式看待世界，我们或许能够看到真相。

So that through this consistent practice of making ourselves see the world differently, we hopefully can see truth.

我的意思是，至少在许多文化中，不包括所有文化，意见不合被视为不礼貌，这难道不疯狂吗？

I mean, isn't it crazy how, at least in in in many cultures, not all cultures, disagreement is seen as rude.

对吧？

Right?

当有人不同意你的观点时，你就会有点讨厌那个人。

That like when someone disagrees with you, they're kind of, you don't like that person.

对吧？

Right?

当有人挑战你的感受时，会让人感到不舒服。

When someone challenges your feelings, that creates a little icky feeling.

或者如果有人改变了观点，他们就会被叫做立场反复无常的人。

Or if someone does change their perspective, they're called a flip flopper.

嗯哼。

Mhmm.

这难道不是最愚蠢的事情吗？

Is that not the stupidest thing ever?

我的意思是，这现在成了我的爱的语言。

I mean, now that's become my love language.

如果你能改变我对某件事的看法，你能想到更好的礼物吗？

Like, if you can change my mind about something, can you think of a better gift?

我是在对自己撒谎，关于现实、关于我自己、关于我的关系，而你现在帮我更清晰地看清了这个世界。

Like, I I was lying to myself about reality, about myself, about my relationship, and now you've helped me see the world more clearly.

你想想，还有什么比这更好的礼物吗？

Can you like, what better gift could there possibly be?

是的。

Yeah.

我们如此依附于自己的观点，以至于失去或放下它们，仿佛对自我而言就是一种毁灭。

It's a strange one that we're so attached to our points of view that losing them or letting go of them is kind of tantamount to destruction, at least to the ego.

我在想，人们现在持有的某些信念，也许现在有用，能带来成功之类的，但未来却可能悄悄地限制你。

And I'm thinking about beliefs that people have now, which might be useful, but that or that creates success or whatever, but in the future quietly limit you later on.

人们现在持有的某些信念，过去曾经有效或有帮助，但现在却成了我们的拖累。

Beliefs that people hold now that previously were effective or helpful in some sort of a way, but now are holding us back.

这种关于信念和工具的盲点——它们曾经在那时有用，而我们现在身处何地？你该如何思考随着时间推移更新信念？

That kind of blind spot with regards to belief and the tool, where it was then, where we are now, how do you come to think about updating beliefs over time in that sort of a way?

对。

Yeah.

我们从哪里开始？

Where do we begin?

我认为其中一个越来越普遍的挑战是我们拥有这些文化性的反安慰剂。

I I think one of the, challenges that I think is is becoming more and more prevalent is that we have these cultural nocebos.

安慰剂一词源自拉丁语，意思是‘我会治愈’。

So placebos come from the Latin I will heal.

反安慰剂一词源自拉丁语，意思是‘我会伤害’。

Nocebos come from I will hurt.

事实证明，这些反安慰剂效应具有传染性。

And it turns out these nocebo effects are contagious.

当我们告诉人们他们可能患有某种疾病时，这种影响就会传播开来。

That when we tell people that they might be suffering from some kind of malady, it spreads.

我给你举个很好的例子。

I'll give you a great example.

我记得在葡萄牙发生过一件事，就在某一个晚上，出现了一场流行病。

There was this case in, I think it was Portugal, if I'm not mistaken, where on one particular night, there was this epidemic.

医院的病房里挤满了患有严重肠道不适的年轻女孩。

The hospital rooms were filling up with young girls with intense intestinal discomfort.

急诊室也被塞满了，人们以为这是一种病毒。

They were filling up the ERs, and people thought it was some kind of virus.

人们觉得水源里有什么问题。

People thought there was something in the water.

到底发生了什么？

Like, what had happened?

奇怪的是，只有特定年龄的女生受到影响，没人知道原因。

It was really weird that it only affected girls of a certain age, and nobody knew what it was.

结果发现，当时有一档非常受欢迎的电视节目。

Turns out, there was a very popular TV show.

我想叫《草莓与奶油》，节目中主角——那位女主角——也患有类似的肠道疾病，经常病得很重，这种情节迅速传播开来，引发了大规模的无意识负面效应。

I think it was called Strawberries and Cream, and on that show, the main character, the protagonist, had some kind of similar intestinal malady where she was very sick, and that actually caught on and created this kind of mass nocebo effect.

这种情况一再重复出现。

And this goes, we see this repeated again and again.

每隔几年，世界各地都会出现某种心因性疾病的爆发。

Every few years somewhere in the world, there'll be some kind of outbreak of some kind of psychosomatic disorder.

在文献中，有一个案例让我震惊不已，有位男士，他们称他为A先生。

In the literature, one case that really blew my mind, there was this guy, they call him Mr.

A先生的身份被匿名处理了。

A, he was anonymized.

而A先生

And Mr.

与女友经历了艰难的分手，决定结束自己的生命。

A had a very difficult breakup with his girlfriend, and he decides that he wants to end his life.

于是他拿起一瓶药，打开瓶盖，吞下了整瓶药片，几分钟后，他改变了主意。

So he takes a bottle of pills, opens it up, he takes the entire bottle of pills, swallows everything, and a few minutes later, he changes his mind.

他决定要活下去。

He decides he wants to live.

于是他冲到隔壁邻居家里。

So he rushes over to his next door neighbor.

他告诉邻居自己吃下了所有的药片。

He tells him he took all his pills.

邻居立刻送他去急诊室。

Neighbor rushes him to the ER.

A先生

Mr.

A先生冲进急诊室，摔倒在地，几乎失去意识，一边喊着：我吃下了所有的药片，我吃下了所有的药片，救救我。

A barges through the emergency room, crashes on the floor, he's almost unconscious, and he says, I took all my pills, I took all my pills, help me.

他们迅速将他推进手术室，他的血压极低，心率急剧下降，医护人员正努力判断他服用了什么药物。

They rush him into the Operating Room, his blood pressure is dangerously low, his heart rate is plummeting, and they're trying to figure out what did he overdose on.

他们看了看药瓶，发现瓶上只印了一个联系电话。

Well, look at the jar of pills, and all there is on the jar of pills is a number to call.

A先生

It turns out that Mr.

A先生曾参与一项治疗抑郁症的临床试验，他吃下了研究中分发给他的所有药片。

A had been part of a clinical trial for depression, and he took all these pills that he was given in the study.

他们拨打了那个号码，对方问：这是什么药？

They called the number, and they say, What is this drug?

他刚服用了什么药物？我们需要尽快抢救他。

What did he just overdose on so that we can try and resuscitate him?

同样，所有药物过量的生理症状——心率下降、血压骤降，以及所有预期会出现的过量反应——都发生在A先生身上。

And again, all the physiological symptoms of overdose, the the heart rate, the plunging, blood pressure, all the things that you would expect with an overdose are happening to mister A.

另一端的医生说：这个人服用的是安慰剂。

On the other line, the doctor says, this person took placebos.

他没有服用任何活性成分。

He did not get the active ingredient.

他们告诉A先生，

They tell Mr.

他服用的全是安慰剂。

A this, that he took nothing but placebos.

十五分钟内，克里斯，A先生

Within fifteen minutes, Chris, Mr.

A完全恢复了，心率恢复正常，血压也恢复正常，他没事了。

A is completely revived, his heart rate is back to normal, his blood pressure is back to normal, and he's fine.

他准备离开急诊室了。

He's ready to walk out of the ER.

如果我们仅仅依靠信念、依靠我们对脑海中这场疯狂模拟的预期，就能产生如此惊人的生理效应，那这对我们生活中的其他反安慰剂意味着什么？

Now, if we can have these incredible physiological effects solely based on our beliefs, solely based on our expectations of what we think will happen in this crazy simulation that's running in our heads, if that can be done to this extent, what does that mean for all the other nocebos in our life?

当我们给自己贴上各种标签，并不断重复这些标签时，会发生什么？

What happens when we assign ourselves all kinds of labels that we keep tossing around?

如果你打开社交媒体，人们会随意给彼此贴上各种疾病的标签，这些所谓的疾病根本没有任何心理依据，比如冒名顶替综合症。

If you open up social media, people are prescribing the hell out of each other with all kinds of maladies that let alone have no actual psychological basis, impostor syndrome.

冒名顶替综合症根本不是一种真实存在的病症。

Impostor syndrome is not a thing.

它不在《精神障碍诊断与统计手册》中。

It's not in the DSM.

根本不存在所谓的冒名顶替综合症。

There's nothing that makes the impostor syndrome.

你无法被诊断为冒名顶替综合症，但它听起来如此正式，以至于人们以为它是一种正式诊断。

You can't get diagnosed for impostor syndrome, but it sounds so official, people think it's a diagnosis.

当你觉得自己有冒名顶替综合症时，猜猜会发生什么？

Well, when you think you have impostor syndrome, guess what?

现在你就真的有了冒名顶替综合症。

Now you have impostor syndrome.

无论真假，你都已经制造出了它。

You've manufactured it, whether it's true or not.

这并不是我想争论的重点。

That's not what I'm arguing about.

我想讨论的是，它对你有帮助吗？

What I'm arguing about is does it serve you?

我不是早起型的人。

I'm not a morning person.

我这是老年性健忘。

I'm having a senior moment.

我不擅长公开演讲。

I'm no good at public speaking.

我无所谓。

I'm whatever.

当我们构建这种身份时，问题就出现了。

When we create this identity, that's the problem.

一个标签一旦确立，就会成为我们的局限。

Out of a label, that label becomes our limit.

另外，你可能已经听过我多次提到LMNT，因为说实话，我离不开它，它是我每天早晨开始一天的方式。

In other news, you've probably heard me talk about LMNT before, and that's because I am, frankly, dependent on it, and it's how I've started my day every single morning.

这是市场上最好喝的补水饮料。

This is the best tasting hydration drink on the market.

你可能会想，为什么我需要更多补水？

You might think, why do I need to be more hydrated?

因为适当的补水不仅仅是喝足够的水。

Because proper hydration is not just about drinking enough water.

关键是拥有足够的电解质，让你的身体能够利用这些水分。

It's having sufficient electrolytes to allow your body to use those fluids.

每一份便携式小包都含有经过科学验证的钠、钾和镁电解质配比。

Each grab and go stick pack is a science backed electrolyte ratio of sodium, potassium, and magnesium.

它不含糖、色素、人工成分或其他任何添加剂。

It's got no sugar, coloring, artificial ingredients, or any other junk.

这在减少肌肉抽筋和疲劳、优化大脑健康、调节食欲和抑制渴望方面起着关键作用。

This plays a critical role in reducing muscle cramps and fatigue while optimizing brain health, regulating your appetite, and curbing cravings.

这种橙子口味溶于冷水中，是一种甜美、微咸、充满橙香的甘露，你服用后和不服用时会真正感受到差异，这就是我不断提起它的原因。

This orange flavor in a cold glass of water is a sweet, salty, orangey nectar, and you will genuinely feel a difference when you take it versus when you don't, which is why I keep going on about it.

首先，他们提供无条件退款政策，且没有时间限制。

First of all, there's a no questions asked refund policy with an unlimited duration.

买回去用完，如果你有任何不满意，他们全额退款，你甚至不需要退回包装盒。

Buy it, use it all, and if you don't like it for any reason, they give you your money back, and you don't even have to return the box.

他们对自己产品如此有信心。

That's how confident they are that you'll love it.

此外，他们在美国内提供免费配送。

Plus, they offer free shipping in The US.

现在，通过访问下方描述中的链接，前往 drinklmnt.com/modernwisdom，您在首次购买时即可免费获得 Element 最受欢迎口味的试用装。

Right now, you can get a free sample pack of Element's most popular flavors with your first purchase by going to the link in the description below, heading to drinklmnt.com/modernwisdom.

网址是 drinklmnt.com/modernwisdom。

That's drinklmnt.com/modernwisdom.

你提到的那个老鼠的例子，它以为自己会被救出来。

The example that you used with the mouse, it believed that it was going to be saved.

我不得不假设，要测算老鼠在淹死前能游多久，你必须让它真的淹死。

I have to assume that in order to work out how long a mouse swims for before it drowns, you have to let it drown.

所以在很多这类研究中，它实际上并没有被救起来。

So in a lot of these studies, it actually didn't get saved.

因此它形成了一个错误的信念，而这个错误的信念

So it had an erroneous belief, and that erroneous belief

但那是一群新的老鼠。

But it a it was a new it was a new group of rats.

是的。

Yes.

它提高了老鼠能够游泳时间的上限。

The it lifted the ceiling on, when the rat was was going to be able to swim for.

对。

Right.

因此，你可以让信念向上螺旋，朝着你理想中的自己迈进，那个在生活中整体表现更好的自己；但你也可以让信念向下螺旋，比如我吃了糖丸，现在却以为自己心脏病发作了，脑子要炸了。

So you can spiral belief up toward a version of you that you want, one that broadly gets better outcomes in life, but you can also spiral it down, which is I took sugar pills, and now I think I'm having a heart attack, and my my brain's gonna explode.

对。

Right.

在这两种情况下，解读和信念都在对人产生影响。

In both situations, the interpretation and the belief is causing an effect within the person.

对。

Right.

而且这两种影响都非常强大。

And both are very powerful.

我觉得当遇到冒名顶替综合征这类问题，或是对公开演讲、性功能方面有所担忧时，情况也是如此。

I think when it comes to something like impostor syndrome or concerns about public speak, sexual performance.

对不对？

Right?

有些男性在进入状态前会极度紧张，我觉得这不是心身问题——而是心理因素影响下，男性出现勃起功能障碍，没错。

Some guy that gets real nervous before he gets into I think that's like psychos not psychosomatic, mental impact on guys struggling to get it up is Mhmm.

这会在男性身上形成一个恶性循环，之后他们就很难从中脱身了。

A vicious spiral that happens to dudes, and then they can't get out of it.

他们为此忧心忡忡，总觉得这件坏事会发生在自己身上。

They're worried about it, and this thing's gonna happen.

这种负面影响会一路蔓延，彻底拖垮人的状态。

It goes all the way down.

对。

Yeah.

失眠、抑郁、纤维肌痛、慢性病、身体乏力、肠易激综合征，这些问题都会找上门。

Insomnia, depression, fibromyalgia, chronic, fatigue, IBS.

这类问题中有很多都会对小肠细菌过度生长的干预以及安慰剂效应产生明显反应。

Many of these things are highly responsive to both no SIBO and placebo effects.

不过抱歉，我刚才打断你了。

But sorry, interrupted you.

你继续说。

Continue.

就像有人陷入了那个恶性循环，而且情况越来越糟。

Just someone is on the spiral going in the wrong direction.

嗯。

Mhmm.

那他们要怎么进行干预呢？

How do they intervene?

他们要怎么干预，才能扭转这个局面，让情况往好的方向发展呢？

How do they intervene and reverse that direction to go back in the other?

因为我猜很多人脑子里第一个冒出来的念头就是，天哪。

Because one of the things that I imagine a lot of people think is, oh god.