给我30分钟，从此决策不再难

这是一个iHeart播客。

This is an iHeart podcast.

在Fox one上，你可以在一个应用中直播你最喜欢的新闻、体育和娱乐节目，这是不对的。在无过滤的情况下，这是有史以来最棒的事情。实时观看突发新闻。今晚突发新闻，我们正在追踪两条重大新闻，砰。并见证历史的创造。

On Fox one, you can stream your favorite news, sports, and entertainment live all in one app It's wrong. In unfiltered This is the best thing ever. Watch breaking news as it breaks. Breaking tonight, we're following two major stories Bam. And catch history in the making.

坎迪，见见弗雷迪。辩论，触地得分。全在这里了，宝贝。Fox one，我们为直播而生。现在正在直播。

Candy, meet Freddie. Debates, touchdown. It's all here, baby. Fox one, we live for live. Streaming now.

在待办事项清单上打勾是保持头脑清晰的好方法。这就是为什么State Farm代理人会帮助你选择适合你的保险选项。当你经历人生，获得新房子、汽车、船、摩托车，甚至房车时，帮助保护它总是一个好主意。无论你喜欢面对面交谈、电话交谈，还是使用获奖的应用程序，State Farm都会在那里帮助你保护对你重要的东西。并且有这么多保险选项，有人帮助找到适合你的选项真是太好了。

Checking off the boxes on your to do list is a great way to keep your mind clear. That's why a State Farm agent is there to help you choose a coverage option that's right for you. As you go through life getting that new house, car, boat, motorcycle, or even RV, helping protect it is always a good idea. Whether you prefer talking in person, on the phone, or on the award winning app, State Farm is there to help protect what's important to you. And with so many coverage options, it's nice having help to find what fits for you.

就像一个好邻居，State Farm就在那里。本集《On Purpose》由Chase Sapphire Reserve赞助。我相信旅行是我们被赋予的最伟大的礼物之一，而Chase Sapphire Reserve一直是我通往世界上最具吸引力目的地的大门。当我使用我的Chase Sapphire Reserve卡时，我在通过Chase Travel进行的所有购买中获得八倍积分，甚至还能获得独一无二的体验，比如音乐节和体育赛事。这甚至还没有提到这张卡如何让我进入全国选定机场的Sapphire lounge by the club。

Like a good neighbour, State Farm is there. This episode of On Purpose is brought to you by Chase Sapphire Reserve. I believe that travel is one of the greatest gifts that we've ever been given, and Chase Sapphire Reserve has been my gateway to the world's most captivating destinations. When I use my Chase Sapphire Reserve card, I get eight times the points on all the purchases I make through Chase Travel, and even access to one of a kind experiences, experiences like music festivals and sporting events. And that's not even mentioning how the card gets me into the Sapphire lounge by the club at select airports nationwide.

使用Chase Sapphire Reserve，旅行更有回报。相信我。在chase.com/sapphirereserve了解更多信息。卡片由JPMorgan Chase Bank NA发行。会员FDIC。

Travel is more rewarding with Chase Sapphire Reserve. Trust me. Discover more at chase.com/sapphirereserve. Cards issued by JPMorgan Chase Bank NA. Member FDIC.

需经信用批准。条款适用。停止等待直到你完美。只需开始。停止等待感到确定。

Subject to credit approval. Terms apply. Stop waiting till you're perfect. Just start. Stop waiting to feel certain.

进步建立信心。停止等待直到你感到准备好。信心是在之后，而不是之前到来。停止等待直到他们批准。大多数人太害怕甚至不敢尝试。

Progress builds confidence. Stop waiting till you feel ready. Confidence comes after, not before. Stop waiting till they approve. Most people are too scared to even try.

停止等待它变得容易。能改变你的事情很少是容易的。

Stop waiting for it to be easy. What transforms you rarely is.

排名第一的健康与养生播客。Jay Jay Shetty。独一无二的Jay Shetty。嘿，

The number one health and wellness podcast. Jay Jay Shetty. The one, the only Jay Shetty. Hey,

大家好，我是杰伊·谢蒂。欢迎回到《有目的生活》。如果你还没有订阅，请务必订阅。这对我们意义重大，也能确保你不会错过任何一期节目。

everyone. It's Jay Shetty. Welcome back to On Purpose. If you haven't already, make sure you subscribe. It makes a huge difference to us and it makes sure you never miss an episode.

如果你想建立一种能应对当今世界挑战的心态，如果你想确保拥有改变生活的习惯，如果你想确保内心世界与外部世界同频共振，这里就是你的归属。现在，你们中有多少人会过度思考？多少人会拖延？又有多少人会反复纠结于同样的想法？

If you want to build a mindset that is prepared for the challenges that come up in the world we live in, If you wanna make sure that you have the habits to transform your life. If you want to make sure that you have the inner world going in the same direction as your outer world, this is the place to be. Now, how many of you overthink? How many of you procrastinate? And how many of you keep going round and round in circles with the same thoughts?

如果你对以上任何一点表示认同，那么这期节目就是为你准备的。我们将探讨如何打造清晰的思维，如何做出更好的决策，如何更明智地选择，以及如何更自由地生活。我相信我们都在与过度思考作斗争。我们被海量信息淹没，被无数选择压得喘不过气。

If you said yes to any of those, this episode is for you. It's all about creating a clear mind and how to make better decisions, how to choose smarter, and how to live freer. I think all of us are struggling in our lives with overthinking. We're overwhelmed with the amount of information. We're overwhelmed with the amount of choice.

我们被各种见解和数据狂轰滥炸。我们不断被推销，注意力被收割。对吧？无论我们是在街上、在打电话，还是 anywhere，总有人试图抢夺我们的注意力。

We're inundated with insight, data. We're being sold to. Our attention is being farmed. Right? People are literally trying to grab hold of our attention, whether we're on the street, on the phone, wherever we are.

因此，做出更好的决策变得愈发困难。本期节目将帮助你更快、更聪明、更好地做决定，减少在拖延、过度思考和那些无关紧要的决定上浪费时间。让我们开始吧。第一步是捕捉噪音。你面临的不是清晰度问题，

And so making better decisions has become harder. This episode is going to help you make decisions quicker, smarter, and better, and help you waste less time procrastinating, overthinking, and wasting time on decisions that maybe don't make a difference. Let's dive in. Step one is catch the noise. You don't have a clarity problem.

而是混乱问题。在做决定前，我们会反复琢磨、陷入思维漩涡、征求众人意见、过度思考。但斯坦福研究显示，过度斟酌会使决策质量下降高达25%，这源于所谓的决策疲劳。现在，你可能在想，什么是决策疲劳。

You have a clutter problem. Before we decide, we ruminate. We spiral, we crowdsource, we overthink. But Stanford research shows that excessive deliberation reduces decision quality by up to 25% due to something known as decision fatigue. Now, what is decision fatigue, you might be wondering.

决策疲劳是指因做出过多决定，尤其是连续决策，而导致的精神和情感耗竭。你做的选择越多，决策质量就越差。这是因为每个决定，无论大小，都会消耗有限的心理能量池。这一概念得到自我损耗理论的支持。一旦能量池耗尽，大脑就会默认选择逃避（什么也不做，我相信你深有体会）或冲动（选择最简单或最熟悉的选项）。

Decision fatigue is the mental and emotional strain resulting from making too many decisions, especially in a row. The more choices you make, the worse your decision making becomes. This is because every decision, big or small, draws from a limited pool of mental energy. This is a concept backed by ego depletion theory. Once that pool is drained, your brain defaults to either avoidance, doing nothing, I'm sure you can relate, or impulse, choosing the easiest or most familiar option.

现在想想，从醒来的那一刻起，你有多频繁地做出大量决定？考虑穿什么、吃什么、今晚做什么、看什么，还有今天要完成的各种任务，比如给孩子打包午餐。对吧？你有无数的事情要处理，无数的事情要考虑。

Now think about that for a second. How often do you make so many decisions from the moment you wake up? You're thinking about what to wear, what to eat, what you're going to do tonight, what you're to watch, all the different tasks you have to get through today, packing the kids lunch. Right? You've got a million tasks, a million things to think about.

一天结束时，会发生什么？你只想什么都不做。对吧？什么都不想完成。或者，你开始做出那些之后会后悔的冲动决定。

By the end of the day, what happens? You just wanna do nothing. Right? You wanna get nothing done. Or what happens is you start making impulsive decisions that you regret later.

在一项研究中，被迫做出许多小决定（如选择产品、设计或偏好）的参与者，后续在需要自控力的任务上表现明显更差。这就是我喜欢这个话题的原因。它影响你生活的方方面面。你以为问题在于缺乏意志力，你以为问题在于缺乏自控力。

In one study, participants who were forced to make many small decisions, like choosing products, designs, or preferences, later performed significantly worse on tasks requiring self control. Now that's what I love about this topic. It affects all parts of your life. You're thinking the issue is you don't have willpower. You're thinking the issue is you don't have self control.

事实是，当你因做出大量小决定而精疲力尽时，你就失去了这种能力。这是一个决策问题，而不是动力或意志力问题。这项研究表明，过度思考不仅会让人精神疲惫，还会主动降低你清晰思考的能力，增加你默认选择熟悉选项的可能性。

The truth is when you've become exhausted from making lots of small decisions, you lose that power. It's a decision making problem. It's not a drive or will problem. What this study shows is that over deliberation isn't just mentally exhausting. It actively reduces your ability to think clearly, increasing the chance to default to what's familiar.

这实际上就是为什么像史蒂夫·乔布斯、巴拉克·奥巴马、马克·扎克伯格这样的人都会尽量减少日常的微小决定，比如穿同样的衣服，以保存认知能量用于更大的决策。研究甚至发现，法庭上的法官在一天中较早的时候会做出更有利的裁决。在审理了许多案件、见过许多人之后，他们实际上很难再做出有利的裁决。那么这如何影响你呢？每一个‘我是否应该’的疑问都在累积。

That's actually one of the reason people like Steve Jobs, Barack Obama, Mark Zuckerberg all minimize daily micro decisions, wearing the same clothes to preserve cognitive energy for the bigger decisions. They've even found in studies that judges in courts were found to give more favorable rulings early in the day. After many cases, after seeing many people, they actually struggled to give favorable rulings. Now how does this affect you? Every should I adds up.

每一个‘让我再想一次’都在消耗你的精力。所以当你过度思考时，你以为自己很 thorough（周全），但实际上你正在削弱自己的判断力。这就是为什么你最好的决定并不总是经过最多分析的，而是在头脑清晰、精力充沛时做出的决定。这也是为什么我们会说‘让我睡一觉再决定’，因为那种清晰和休息能帮助你做出更好的决定。

Every let me think one more time drains fuel. So when you deliberate excessively, you think you're being thorough, but you're actually weakening your judgment. That's why your best decision isn't always the most analyzed. It's the one made with a clear rested mind. It's why we say things like, let me sleep on it because that clarity, that rest helps you make a better decision.

现在有一个行动建议：通过在一天中较早的时候做重大决定来保护你的决策能量。我们很多人一开始就做小决定，而不是专注于大的。当你在所有小决定上浪费大量精力时，等到处理首要任务时，你已经精疲力尽了。所以，把小决定批量处理——比如吃什么、穿什么、走哪条路线——在前一天晚上或提前一周做好。

Now here's an action tip. Protect decision making energy by making big decisions early in the day. A lot of us start by making our small decisions as opposed to focusing on the big ones. When you waste a lot of energy on all the small decisions, you've run out of energy by the time it comes to your top priorities. So batch the small decisions, meals, clothes, routes to take, do it the night before, do it a week in advance.

另外，预设标准。如果出现X情况，我总是做Y。停止过度思考那些五年后无关紧要的事情。停止过度思考如何回复那些即使你消失也不会注意到的人。停止过度思考你在那些不关心你的人眼中的形象。

Also, premade criteria. If x, then I always do y. Stop overthinking things that won't matter in five years. Stop overthinking replies to people who wouldn't notice if you disappeared. Stop overthinking how you look to people who don't look out for you.

停止仅仅因为你的道路看起来和别人不同就过度思考它。停止过度思考过去，当你的未来正试图吸引你的注意力时。停止过度思考所有其他不影响你生活质量的小而不重要的决定。第二步，给决策类型贴上标签。并非所有决策都值得投入相同的精力。

Stop overthinking your path just because it doesn't look like theirs. Stop overthinking the past when your future is trying to get your focus. Stop overthinking all of these other small insignificant decisions that don't impact the quality of your life. Step two, label the type of decision. Not all decisions deserve the same energy.

这是杰夫·贝索斯的一句名言。在这里，我想向你介绍所谓的第一类与第二类决策框架。第一类决策是指不可逆转且高风险的决定，需要深思熟虑。第二类决策是指可逆转且低风险的事情，要快速决定。让我再说一遍。

That's a quote from Jeff Bezos. And here I wanna introduce you to what's known as type one versus type two framework for decision making. Type one is if a decision is irreversible and high stakes, think deeply. A type two decision is something that's reversible and low stakes, decide fast. Let me say that again.

如果某事是不可逆转且高风险的，那就深入思考。如果某事是可逆转且低风险的，那就更快地做决定。大多数人把生活中的每一个决定都当作生死攸关的大事。这就是他们变得瘫痪的原因。对吧？

If something is irreversible and high stakes, think deeply. If something is reversible and low stakes, decide faster. Most people treat every decision in life like life or death. That's how they get paralyzed. Right?

我们大多数人认为这个决定将决定我的整个人生。而实际上，你可以申请新工作。你可以辞掉这份工作。你可以寻找其他工作。你会找到另一位经理。

Most of us think this decision will defy my entire life. When in reality, you can apply for a new job. You can quit this job. You can look for other work. You will find another manager.

这些都是选项，但我们的大脑让我们觉得只有两个选择：要么生存，要么死亡。一旦你的大脑把这种压力加在你身上，会发生什么？你会变得瘫痪。你失去了做出更健康决定的能力，即使知道总是不止两个选择。例如，假设你对工作不满意。

These are all options, but our mind makes us feel like there are only two either survive or die. And as soon as your brain puts that pressure onto you, what happens? You get paralyzed. You stop having the ability to make a healthier decision, knowing that there are always more than two options. For example, let's say you're not enjoying your work.

假设你正在做的事情并非你所热爱的。在你脑海中，你认为只有两个选择：要么留在这里痛苦忍受，要么离开然后失败。你没有考虑第三个选项——也许我应该培养一项新技能。

Let's say you're not doing something you're passionate about. In your head, you think there are two options. I either stay here and hate it or I leave and I fail. You don't think about the third option. Maybe I should build a new skill.

也许我该更新领英档案，也许该修改简历，也许该开展副业。这些都是我们甚至不会考虑的机会和选择，因为我们以为只有两条路。当我们意识到大多数事情都是可逆的且风险不高时，我们的世界观才能真正拓宽。

Maybe I should update my LinkedIn profile. Maybe I should update my resume. Maybe I should start a side hustle. These are all opportunities and options that we don't even consider because we think there are only two options. When we realize that most things are reversible and most things are not that high stakes, we actually expand our worldview.

给你一个迷你行动建议：问自己，如果选错了，我能挽回吗？如果能，就行动；如果不能，就继续调研。多数人把第二类决策当作第一类决策来处理。

Here's a mini action for you. Ask yourself, if I choose wrong, can I recover? If yes, then act. If no, then investigate further. Most people treat type two decisions like type one decisions.

那些可逆且低风险的决策，我们却视作不可逆的高风险决策。而当我们把第一类决策当作第二类决策处理时，就会酿成灾难。选择婚姻对象就是典型的第一类决策，它关乎重大。

Decisions that are reversible and low stakes, we treat them as irreversible and high stakes. When we treat type one decisions like type two decisions, it's a disaster. Right? Choosing who to marry is a type one decision. It's high stakes.

尽管婚姻可逆，但逆转过程充满挑战。因此若仓促行动不加思考，就会导致灾难。我之前谈过该如何反其道而行：在重要选择上多花时间，停止在无关紧要的事上消耗脑力。我还想分享大学时期的深刻体会。

And even though it is reversible, it's something that's challenging to reverse. So it becomes a disaster if we act fast and we don't think about it. And I've already talked about how we do the opposite. Spend more time on the few choices that matter and stop wasting brainpower on what doesn't. I also wanna share with you something that I really came across when I was at university.

我发现获得一等学位只需要70分。这意味着70分和99分最终都获得同等的一等学位。在英国60-70分是二等一级，50-60是二等二级，低于50是三等。想想看，当70分就足够时，我们很多人却执着于追求99分。

I realized you needed 70% to get a first class degree. 70%. So that means somebody got 70% and somebody got 99% ended up with the same grade of getting a first class. 60 to 70 in England was a two one, 50 to 60 was a two two, and anything below that was a three. And so when you think about that, a lot of us are trying to be at 99 when all we need to do is be at 70.

杰夫·贝索斯也强调：大多数决策只需掌握70%的理想信息量。如果非要等到90%，多数情况下反而会错失良机。这个认知至关重要——在追求90%完美度的过程中，我们往往连开始都不敢。这正契合了决策理论中的'满意原则'：足够好往往优于完美，因为完美是陷阱，而速度能创造动能。

Now Jeff Bezos also shares this. Most decisions should probably made with around 70% of the information you wish you had. If you wait for 90%, in most cases, you're probably being slow. This is a really important thing to remember because in the process of wanting to be 90% perfect, we end up not even starting. And this ties into satisficing, a concept in decision theory that says good enough is often better than perfect because perfection is a trap and speed creates momentum.

举个真实案例：亚马逊早期选择新物流中心选址属于第二类决策。若某地点运营不佳，关闭或调整即可。但开发亚马逊云服务呢？

I want to give you a real life example. This is a real Amazon example. In Amazon's early days, choosing where to place new fulfillment centers was a type two decision. If a location underperformed, they'd shut it down or reallocate it. But building Amazon Web Services?

那是第一类决策，需要全力投入和长远规划。贝索斯教导团队：可逆决策要灵活，不可逆决策要慎重。给你三个实用问题：

That's a type one decision. This required full commitment and long term thinking. Bezos taught his team, be nimble with reversibles, be deliberate with irreversibles. Here's the practical application for you. Ask these three questions.

如果出错，损失是轻微还是永久的？能否先小规模测试再全面投入？最后补充一点：速度的敌人不是谨慎，而是混乱。

If I get it wrong, is the damage small or permanent? Can I test this on a small scale before going all in? And here's a bonus thought. The enemy of speed is not caution. It's confusion.

贝佐斯的这个框架不仅仅关乎快与慢，更关乎清晰度。了解你正在做的是哪种决策，这本身就是你应当做的第一个决策。别再等待完美，直接开始。

This Bezos framework isn't just about fast versus slow. It's about clarity. Knowing what kind of decision you're making is the first decision you should make. Stop waiting till you're perfect. Just start.

别再等待确定感。进步会建立信心。别再等待感觉准备好了，信心往往事后才来，而非事前。别再等待他人的批准。

Stop waiting to feel certain. Progress builds confidence. Stop waiting till you feel ready. Confidence comes after, not before. Stop waiting till they approve.

大多数人甚至因为害怕而不敢尝试。别再等待有更多时间，你会为重要的事情腾出时间。别再等待事情变容易，真正改变你的事情很少是轻松的。

Most people are too scared to even try. Stop waiting till you have more time. You make time for what matters. Stop waiting for it to be easy. What transforms you rarely is.

您知道汰渍已经升级，能在冷水中提供更出色的清洁效果吗？汰渍专门设计用于对抗任何污渍，即使在冷水中也是如此。黄油？没问题。巧克力冰淇淋？

Did you know Tide has been upgraded to provide an even better clean in cold water? Tide is specifically designed to fight any stain you throw at it, even in cold. Butter? Yep. Chocolate ice cream?

当然可以。烧烤酱？汰渍也能搞定。您不需要使用温水。此外，汰渍洗衣凝珠采用新的冷酶技术，让您能自信地对抗顽固污渍。

Sure thing. Barbecue sauce? Tide's got you covered. You don't need to use warm water. Additionally, Tide pods let you confidently fight tough stains with new coldzyme technology.

只需记住，如果要干净，就得用汰渍。

Just remember, if it's gotta be clean, it's gotta be tied.

拥有合适的人在身边支持你，是一种极好的自我关怀形式。就像那位在你买到梦想之家时参加乔迁派对的朋友，庆祝你获得重大晋升，或陪你散步清空思绪一样，State Farm 旨在助你感受到支持。他们提供各种保险选项，无论是房屋、汽车、摩托车、船只甚至房车。有了 State Farm 的代理人，你就知道有人在那里帮助保护重要的东西。而且有这么多保险选择，能获得帮助找到适合你的方案，真是太好了。

Having the right people in your corner to support you is a great form of self care. Just like the friend who shows up to your housewarming party when you get that dream home, celebrates your big promotion, or goes with you on a walk to clear your mind, State Farm is there to help you feel supported. They have different coverage options, whether it be for your home, car, motorcycle, boat, or even RV. With a State Farm agent, you know someone is there to help protect what's important. And with so many coverage options, it's nice knowing you have help finding what fits for you.

这样你就能继续庆祝人生所有的重要里程碑。请访问 statefarm.com 或使用获奖应用程序，从他们的本地代理人那里获得帮助。如同好邻居，State Farm 随时相伴。本集《On Purpose》由 Chase Sapphire Reserve 赞助播出。我相信旅行是我们被赋予的最伟大礼物之一，而 Chase Sapphire Reserve 一直是我通往世界迷人目的地的大门。

So you can continue to celebrate all of life's biggest milestones. Go online at statefarm.com or use the award winning app to get help from one of their local agents. Like a good neighbor, State Farm is there. This episode of On Purpose is brought to you by Chase Sapphire Reserve. I believe that travel is one of the greatest gifts that we've ever been given, and Chase Sapphire Reserve has been my gateway to the world's most captivating destinations.

每次旅行，我都会发现一个自己不曾意识到的缺失部分。我记得在一个小镇上，完全断开连接，一段时间以来第一次感到宁静。旅行就是如此——它让你脚踏实地，拓展视野，并与更深层的事物连接。这就是为什么我总是在寻找超越常规的体验。

Every time I travel, I find a part of myself I didn't know was missing. I remember being in this small town, completely unplugged and for the first time in a while, I felt still. Travel does that. It grounds you, expands you, and connects you to something deeper. That's why I'm always looking for experiences that go beyond the typical.

Chase Sapphire Reserve 让旅行变得轻松，通过 Chase Travel 的所有消费可赚取 8 倍积分，并可进入全国选定机场的 Sapphire Lounge by The Club。无论我的目的地是哪里，有 Chase Sapphire Reserve，旅行都更加值得。在 chase.com/sapphirereserve 探索更多关于 Chase Sapphire Reserve 的信息。卡片由 JPMorgan Chase Bank NA 发行，会员 FDIC，需信用批准，条款适用。第三步：先感受，再思考 这听起来可能违反直觉，但请听我说完。我最喜欢的名言之一来自安东尼奥·迪·马西奥。

Chase Sapphire Reserve makes traveling a breeze, earning 8x points on all purchases through Chase Travel and granting access to Sapphire Lounge by the club at select airports nationwide. No matter my destination, travel is more rewarding with Chase Sapphire Reserve. Discover more with Chase Sapphire Reserve at chase.com/sapphirereserve. Cards issued by JPMorgan Chase Bank NA Member FDIC Subject to credit approval Terms apply Step three: Feel first, then think That might sound counterintuitive, but stick with me. One of my favorite quotes is from Antonio Di Macio.

他说，我们做决定是出于情感，然后用逻辑来合理化。安东尼奥·达马西奥提出的这一观点，是关于我们实际决策方式最有力却最未被充分认识的真理之一。让我们来剖析一下。安东尼奥·达马西奥博士是一位著名的神经科学家。

He said, we make our decisions emotionally, then justify them logically. This idea from Antonio Di is one of the most powerful and underacknowledged truths about how we actually make decisions. Let's break it down. Now, Doctor. Antonio Di Macio is a renowned neuroscientist.

他最具影响力的工作集中在情感如何对理性决策至关重要，这直接挑战了旧学派认为单凭逻辑就能做出更好选择的信念。他的开创性著作《笛卡尔的错误》通过证明‘我们不是会思考的机器，而是会思考的感觉机器’重塑了现代神经科学。现在来看科学依据。达马西奥研究了腹内侧前额叶皮层受损的患者，这是大脑中连接情感处理与理性思维的部分。

His most influential work centers on how emotion is essential for rational decision making, a direct challenge to the old school belief that logic alone leads to better choices. His groundbreaking book Descartes' Error reshaped modern neuroscience by proving, We are not thinking machines that feel. We are feeling machines that think. Now here's the science. Di Macio studied patients with damage to the ventromedial prefrontal cortex, the part of the brain that connects emotional processing with rational thinking.

这些患者智商正常。他们能够进行逻辑推理和分析，但甚至无法做出基本决定，比如去哪里吃饭、穿什么衣服或用哪支笔。结果就是他们在情感上麻木了。他们的决策能力完全崩溃。他的结论是：没有情感，逻辑就会停滞。

These patients had normal IQ. They could reason and analyse logically, but couldn't make basic decisions even about where to eat, what to wear, or which pen to use. They were emotionally numb as a result. Their decision making broke down completely. His conclusion, without emotion, logic stalls.

情感不是噪音，而是导航系统。这在现实生活中真正意味着：你先感受到某种东西——欲望、恐惧、兴奋、内疚。然后你的大脑会构建一个逻辑故事来支持或证明这种感觉。

Emotion isn't noise, it's navigation. Here's what this really means in real life. You feel something first. Desire, fear, excitement, guilt. Then your brain builds a logical story to support or justify that feeling.

例如，你对离职感到焦虑。于是你构建了一个逻辑案例，比如市场不稳定或者时机不对。但深层次上，你的犹豫可能是情绪化的——害怕失败、害怕被评判、害怕失去身份认同。逻辑只是掩护。

Example, you feel anxious about leaving your job. So you build a logical case like the market's unstable or this isn't the right time. But deep down, your hesitation might be emotional. Fear of failure, fear of judgment, fear of losing identity. The logic is the cover.

情感才是指南针。先感受，然后清晰地思考。如果你跳过情感层，你的逻辑就会变得被动反应，而非有意为之。那么如何运用这一洞见呢？这是一个在做重大决定前进行的三步情绪检视法。

The emotion is the compass. Feel first, then think clearly. If you skip the emotional layer, your logic becomes reactive, not intentional. So here's how to use this insight. This is a three step emotion check-in before big decisions.

命名你感受到的主要情绪。是兴奋、恐惧、羞愧、压力还是嫉妒？然后问自己：这种情绪是可信的，还是被过去的创伤扭曲了？接着再运用逻辑。这样你就是在基于整体而非习惯做决定。

Name the dominant emotion you're feeling. Is it excitement, fear, shame, pressure, envy? And then ask, is this emotion trustworthy or distorted by past wounds? Then engage logic. Now you're making decisions from wholeness, not habit.

所以对我来说，那个问题——是什么情绪在驱动这个决定？并把它命名为恐惧、内疚、爱、自负，然后问自己：这种情绪在当下可信吗？——这会让你避免很多麻烦。我举个例子。如果有人伤害了我，而我想着要报复回去，如果我问自己：这源于什么？它源于报复心。这种情绪在当下可信吗？

So to me, that question, what emotion is driving this decision and naming it fear, guilt, love, ego, then asking, is that emotion trustworthy right now will save you so much. I'll give an example. If someone hurts me and I'm thinking about hurting them back, if I ask myself, where's that coming from? It's coming from revenge. Is that trustworthy right now as an emotion?

很可能不可信。所以我想要采取的行为和行动可能会让我后悔。不要忽视你的直觉。不要再不信任你的第一反应，因为它往往是你最深的智慧。当你的灵魂在说‘不’时，不要再称之为过度思考。

Probably not. So how I want to behave and how I want to act may be something I regret. Don't ignore your intuition. Stop mistrusting your first reaction because it's often your deepest wisdom. Stop calling it overthinking when it's actually your soul saying no.

当你的神经系统已经给出了答案时，不要再向他人寻求明确性。当你一直都知道答案时，不要再假装你不知道。第四步，玩‘十-十-十’游戏。大多数后悔不是源于我们选择了什么，而是源于没有放大视野。这来自苏西·韦尔奇的十-十-十法则。

Stop asking for clarity from others when your nervous system already gave you an answer. Stop pretending you don't know when you've known all along. Step four, play the ten-ten-ten game. Most regrets aren't from what we choose, but from not zooming out. That's from Susie Welch's ten-ten-ten rule.

问问自己：十分钟后我会对此有何感受？十个月后呢？十年后呢？这会激活背外侧前额叶皮层，即大脑负责长远思考的部分，基本上能减少冲动性错误。这里有一个小行动建议。

Ask yourself, how will I feel about this in ten minutes? How will I feel about this in ten months? How will I feel about this in ten years? This activates the dorsolateral prefrontal cortex, the part of the brain responsible for long term thinking, basically reducing impulsive errors. Here's a mini action.

用语音记录自己回答这三个问题。不要写，要说出来。说话能激活更深层的真实。这是反问自己'我是否在浪费时间？'的好方法。

Voice record yourself answering those three questions. Don't write. Speak. Speaking activates deeper truth. It's a great way of asking yourself, am I wasting time?

我是否专注于错误的事情？我是否对此情况反应过度？这在十分钟后还重要吗？十个月后还重要吗？十年后还重要吗？

Am I focusing on the wrong thing? Am I overreacting to this situation? Will this matter in ten minutes? Will this matter in ten months? Will this matter in ten years?

第五步，创建后悔模拟。有句名言说：对未来后悔的恐惧会扭曲当前的选择。我们错误地在决定前害怕后悔。但哈佛研究表明，预测的后悔常常被夸大。后悔感很真实，但它只是一种模拟。

Step five, create a regret simulation. There's a famous quote that says, fear of future regret warps present choices. We wrongly fear regret before we decide. But Harvard research shows that predicted regret is often exaggerated. Regret feels real, but it's a simulation.

我们必须刻意而非被动地使用它。想象两条路径。问自己：如果我选择这个但失败了，我还会尊重最终成为的那个自己吗？多么好的问题。如果我选择这个但失败了，我还会尊重最终成为的那个自己吗？

We have to use it deliberately, not reactively. Imagine both paths. Ask yourself, if I choose this and it fails, will I respect who I become anyway? What a great question. If I choose this and it fails, will I respect who I became anyway?

这才是你真正的北极星——你的 integrity（正直/完整），而不是结果。停止追求完美人生，目标是拥有一个让你自豪回忆的人生。不要为了安全而退缩，安全无法在80岁时安慰你。

That's your real North Star, your integrity, not your outcome. Stop aiming for a perfect life. Aim for a life you're proud to remember. Stop holding back just to stay safe. Safety won't comfort you at 80.

停止让恐惧替你做决定。它又不是那个必须承担后果的人。停止问'万一搞砸了怎么办？'，问问'如果我从未尝试会怎样？'停止重播过去，用那份能量去创造更好的现在。

Stop letting fear make your decisions. It's not the one who has to live with them. Stop asking, what if it goes wrong? Ask, what if I never tried? Stop replaying the past and use that energy to create a better now.

第六步，问三个关于身份的问题。不要问什么聪明，问什么符合 alignment（对齐/一致）。西方心理学说我们应该最大化快乐或避免痛苦。但吠陀智慧教导，正确的行动是与你更深层目标一致的行动。所以问：我想成为什么样的人？

Step number six, ask the three identity questions. Don't ask what's smart, ask what's in alignment. Western psychology says we should maximize pleasure or avoid pain. But Vedic wisdom teaches that the right action is the one aligned with your deeper purpose. So ask, what kind of person do I want to become?

哪个决定反映了那个版本的我？我愿意失去什么来守护它？你可以用三个要点写下你未来的自我，然后作为那个未来的他/她来做选择，而不是当前的你。决定你将成为谁是你做过最重要的决定，但大多数人只决定他们想要什么。

Which decision reflects that version of me? What am I willing to lose to protect that? And you can write down your future self in three bullet points and make your choice as them, not as the current you. Deciding who you become is the most important decision you'll ever make. But most of us decide what we want.

我们决定我们渴望什么。我们不决定我们梦想成为谁。我们不渴望拥有哪些技能、哪些行为，只渴望看到哪些结果。希望这能提醒你，无论你是否拥有梦想的工作或生活，你正在成为那个准备好接收你应得之物的人。第七步，决定，然后行动。

We decide what we desire. We don't decide who we dream to be. We don't desire which skills, what behaviors we wish to have, only results we want to see. I hope this is your reminder that whether you have the dream job or not, whether you have the dream life or not, that you're becoming the person you want to be that is ready to receive what you deserve. Step number seven, decide then move.

有句名言说得好，不做决定本身就是一种决定。大脑的前扣带皮层厌恶不确定性，这就是为什么犹豫不决会让人感到焦虑。行动能减轻焦虑，而非确定性。一旦做出选择，请在五分钟内采取某种实际行动。

The famous wisdom said, no decision is a decision. The brain's anterior cingulate cortex hates uncertainty. That's why indecision feels like anxiety. Action reduces anxiety, not certainty. Once you choose, do something physical within five minutes.

打电话联系那个人，发送那封邮件，预订那张票，取消那个计划。记住，行动战胜焦虑。

Call the person. Send the email. Book that ticket. Cancel that plan. Remember, action conquers anxiety.

不是保持原状，不是过度思考，不是非要弄清一切，而是真正向前迈进。希望这七个步骤能帮助你在生活中做出更好的决定，克服过度思考和拖延症。我们下期《On Purpose》再见。记得在TikTok、Instagram或任何你分享收获的平台标记我。请记住，我永远站在你这边，一直为你加油。

Not staying the same, not overthinking, not figuring it all out, actually moving forward. I hope these seven steps help you towards making better decisions in your life, overcoming overthinking, and overcoming procrastination. And I'll see you here on another episode of On Purpose. Make sure you tag me on TikTok, on Instagram, wherever you share all of the insights that you're gaining. And remember, I'm forever in your corner, and I'm always rooting for you.

如果你喜欢这期节目，你也会喜欢我与乔·迪斯彭扎博士的对话，探讨为什么压力和过度思考会对你的大脑和心脏产生负面影响，以及如何改变那些处于自动驾驶状态的习惯。现在就收听吧。多少次

If you loved this episode, you'll love my conversation with Doctor. Joe Dispenza on why stress and overthinking negatively impacts your brain and heart and how to change your habits that are on autopilot. Listen to it right now. How many times

我们必须忘记，直到我们停止忘记并开始记住？那就是改变的时刻。没人在意你从自行车上摔下来多少次。如果你现在能骑自行车，你就是会骑车的人。

do we have to forget until we stop forgetting and start remembering? That's the moment of change. No one cares how many times you fell off the bicycle. If you ride the bicycle now, you ride the bike.

本期《On Purpose》由Chase Sapphire Reserve赞助。我相信旅行是我们收到过最伟大的礼物之一，而Chase Sapphire Reserve一直是我通往世界迷人目的地的大门。使用我的Chase Sapphire Reserve卡时，通过Chase Travel进行的所有消费可获得8倍积分，甚至还能获得独一无二的体验，如音乐节和体育赛事。这还不提该卡让我进入全国特定机场的Sapphire贵宾休息室。旅行因Chase Sapphire Reserve而更加 rewarding。

This episode of On Purpose is brought to you by Chase Sapphire Reserve. I believe that travel is one of the greatest gifts that we've ever been given, and Chase Sapphire Reserve has been my gateway to the world's most captivating destinations. When I use my Chase Sapphire Reserve card, I get eight times the points on all the purchases I make through Chase Travel, and even access to one of a kind experiences, experiences like music festivals and sporting events. And that's not even mentioning how the card gets me into the Sapphire lounge by the club at select airports nationwide. Travel is more rewarding with Chase Sapphire Reserve.

相信我。了解更多请访问chase.com/sapphirereserve。卡片由JPMorgan Chase Bank NA发行。FDIC。需经信用审批。

Trust me. Discover more at chase.com/sapphirereserve. Cards issued by JPMorgan Chase Bank NA. FDIC. Subject to credit approval.

适用条款。

Terms apply.

这是BetterHelp的广告。我们都有过那种难忘的拼车经历——途中与最好的朋友畅谈，他们知道你去葡萄牙寻找自我的志向。这是人之常情，我们都在寻找愿意倾听的人。

This is an ad by BetterHelp. We've all had that epic rideshare experience. Halfway through your best friends and they know your aspirations to go find yourself in Portugal. It's human. We're all looking for someone to listen.

但并非每个人都具备帮助的能力。BetterHelp拥有超过十年的经验，能为你匹配合适的治疗师。看看他们为何在170万次客户会话评论中获得4.9分的高评分。访问betterhelp.com，首月享受10%折扣。

But not everyone is equipped to help. With over a decade of experience, BetterHelp matches you with the right therapist. See why they have a 4.9 rating out of 1,700,000 client session reviews. Visit betterhelp.com for 10% off your first month.

美国公立大学是美国军人和退伍军人的头号教育提供者。他们提供真正独特的东西——为整个家庭提供特殊费率和助学金，不仅让服役人员，也让他们的亲人能够负担得起教育。如果您有军人或退伍军人家庭成员，并且正在寻找负担得起的高质量教育，APU是您的理想选择。请访问apu.apus.edu/military了解更多信息。网址是apu.apus.edu/military。

American Public University is the number one provider of education to our military and veterans in the country. They offer something truly unique, special rates and grants for the entire family, making education affordable, not just for those who serve, but also for their loved ones. If you have a military or veteran family member and are looking for affordable, high quality education, APU is the place for you. Visit apu.apus.edu/military to learn more. That's apu.apus.edu/military.

这是一个iHeart播客。

This is an iHeart podcast.