每天早晨要告诉自己的8件事

嘿，我是你的朋友梅尔，欢迎来到梅尔·罗宾斯播客。如果我告诉你，唯一阻止你明天醒来就感到棒极了的，只是八句简单的话，我是认真的。根据研究，有八句极短的小短语你可以对自己说。它们短到不到三十秒，就能给你的大脑编程，带来更多积极和能量。

Hey, it's your friend Mel, and welcome to the Mel Robbins podcast. What if I told you the only thing keeping you from waking up tomorrow and feeling incredible is eight simple sentences. I'm serious about this. There are eight tiny phrases that you can say to yourself based on the research. They're so short, takes less than thirty seconds, and they program your mind for more positivity, more energy.

它们会让你立刻对即将到来的一天感到兴奋。而这八句简单的话最打动我的是：它们太短了，你没有任何借口不用它们。它们有科学支持。

They're gonna make you feel instantly excited for the day ahead. And here's what I love about these eight simple sentences. They're so short. You have no excuse not to use them. They're backed by science.

它们简单到离谱，而且有效；明天你就能开始用它们，改变你醒来那一刻的感觉。今天我就把它们教给你，因为我希望你睁开眼睛时就感到充满力量。我希望你对即将到来的一天感到兴奋。我希望你无论发生什么，都觉得自己有能力应对，因为你知道吗？你确实可以。所以今天，我要分享八句早晨该对自己说的话，它们会重新编程你的大脑，提升你的情绪，帮你拥有美好的一天。

They're ridiculously easy, they work, and you can start using them tomorrow to change the way you feel the second you wake up, and I'm gonna teach them to you today because I want you to feel empowered when you open your eyes. I want you to feel excited about the day ahead. I want you to feel like no matter what happens, you are capable of taking it on because you know what? You are. And so today, I'm going to share eight things to tell yourself in the morning that will reprogram your mind, boost your mood, and help you have a great day.

然后我会告诉你具体怎么用。那我们开始吧。嘿，我是你的朋友梅尔，欢迎来到梅尔·罗宾斯播客。能在一起、能和你共度这段时光，一直是我的荣幸。如果你是新听众，或者因为有人分享而来，首先，我想花一点时间亲自欢迎你加入梅尔·罗宾斯播客大家庭。

And then I'm gonna show you exactly how to use them. So let's get into it. Hey, it's your friend Mel, and welcome to the Mel Robbins Podcast. It's always such an honor to be together and to get to spend this time with you. And if you're a new listener or you're here because somebody shared this episode with you, well, first of all, I just wanted to take a moment and personally welcome you to the Mel Robbins Podcast family.

我很高兴你在这里，并且选择了这期节目，因为今天我要分享八句你每天早上该对自己说的话。第一句是：今天会是美好的一天。这句话你该在醒来的那一刻就说。今天会是美好的一天。即使最近事情不顺，即使今天事情很多，也要说，因为无论发生什么，你都可以用态度让它成为美好的一天。

I'm so glad that you're here and that you chose to listen to this episode because today, I am gonna share the eight things you should tell yourself every morning. And the first one is you need to tell yourself, today is going to be a great day. And this is something you should say the moment you wake up. Today is gonna be a great day. And you should say that even if things have been going bad, even if you got a lot going on today, Because you can still make it a great day based on your attitude no matter what it is that's going to happen.

我向你保证，即便你正经历挑战，用“今天会是美好的一天，我要让今天成为美好的一天”开启一天，我向你保证，当你用这第一句开启一天时，一定会有好事发生。我把这句放在第一位，因为就在今天早上，我们准备录制这期节目、准备和你聊天时，团队还在短信里来回讨论，想弄清楚你要喝什么咖啡。

And I promise you, even when you're going through a challenging time, starting your day by saying, well, today is going to be a great day. I'm going to make it a great day today. I promise you that when you start your day with this first sentence, today is going be a great day, that there will be something great that can happen. And I wanted to start with this one as the first one because just this morning, for example, we were getting ready to tape this episode and to talk to you today. And the team was going back and forth in texts because we were figuring out what kind of coffee you were going get.

我当然得给本发短信：“哦，本，你去买咖啡时，能顺便给我带一个火腿奶酪可颂吗？我太爱那家店的火腿奶酪可颂了。”本回我：“当然，我帮你带，梅尔。大概半小时后到录音室。”

And I, of course, had to text Ben and say, Oh, Ben, when you pick up my coffee, could you get a ham and cheese croissant for me too? Because I really love the ham and cheese croissants at the place that you're going. And Ben texted back, Yeah, absolutely. I'll pick up that ham and cheese croissant with you, Mel. And I'm going to be to the studio in about a half an hour.

然后他短信结尾说：“今天会是美好的一天。”看到这句话，我就想：你说得对，本，今天会是美好的一天。想知道为什么吗？因为你说会是美好的一天，现在我也觉得会是美好的一天，我们会一起让它成为美好的一天。

And then he ended the text with, And it's gonna be a great day. Just reading that, I was like, you're right, Ben. It is gonna be a great day. You wanna know why? Because you said it's gonna be a great day, and now I'm feeling that it's gonna be a great day, and we're gonna make it a great day.

顺便说一句，这可不是什么空洞的口号，它背后有大量研究，我们今天会逐步拆解。比如，我先从丹尼尔·阿门博士说起。阿门博士上过我的播客，他对我的生活产生了很大影响。

And by the way, this isn't just like some empty platitude. This has so much research, and we're gonna unpack it throughout our conversation today. For example, I'm gonna start with doctor Daniel Amen. So doctor Amen has been a guest on the Mel Robbins podcast. He's made a big difference in my life.

他是一名精神科医生，经营阿门诊所，是世界知名的大脑专家。事实上，他已经扫描了近30万个大脑。想知道阿门博士每天早上对自己说的第一句话是什么吗？

He is a psychiatrist. He runs the Amen Clinics. He is a world renowned expert on the brain. In fact, he has scanned nearly 300,000 brains. And you wanna know what the first thing doctor Daniel Amen says to himself every single morning?

你能猜到吗？你觉得伊蒙博士每天醒来都会对自己说一句什么话？你猜对了。他每天醒来都会说：今天将是美好的一天。

Can you guess? What is the sentence you think Doctor. Eamon says to himself? You're right. He wakes up every day and says, Today is going to be a great day.

那伊蒙博士为什么要这么说呢？我来告诉你原因。因为伊蒙博士说：你必须给自己的大脑编程。

Now why does Doctor. Eamon say that? I'll tell you why. Because Doctor. Eamonn says, You have to program your brain.

而方法之一就是不断对自己重复简单的句子。所以我也希望你用这种方式开启新的一天。实际上，他甚至更进一步。说完“今天将是美好的一天”之后，他常常会补一句：那你觉得今天为什么会是美好的一天？他之所以用这句简单的话来提示自己，是因为你在做一件伊蒙博士称之为“引导思维”的事。

And one way you can do it is by repeating simple sentences to yourself. And so that's how I want you to start your day. In fact, he even takes it a step further. Once he says today's gonna be a great day, he will often add in, Well, why do you think today's gonna be a great day for you? And the reason why he kind of prompts himself that way with that simple sentence is because you're doing something that Doctor.

阿蒙所说的引导思维。你的大脑只知道你灌输给它的内容；它会寻找你告诉它要寻找的东西。用“今天将是美好的一天”这句话来引导思维，再问“今天为什么可能是美好的一天？”

Amen calls directing your mind. See, your mind only knows what you put into it. Your mind will seek what you tell it to seek. Directing your mind with that sentence, today is going to be a great day. Why might today be a great day?

它会让大脑进入积极状态，并开始寻找今天可能变好的理由。于是，我们从伊蒙博士每天用的第一句话开始，组成这八句简单句子。伙计，我可想说这位全球顶尖脑专家每天早上说的那句话，你不想吗？我得先说明一点，因为我们今天的对话可不是那种随便听听的“打鸡血”式积极建议，这背后有深厚的科学支撑。

It puts your brain in a positive state and it makes your brain start to look for reasons why it could be a great day. And so we're starting these eight simple sentences with the sentence that Doctor. Eamon starts with, Boy, I want to say the sentence that the world's leading expert on the brain says every morning, don't you? And let me just address something because the conversation we're having today is not this sort of like throwaway positive advice. There's deep science here.

我想承认一件事：此刻你可能正经历人生中的一段艰难时期。也许一觉醒来，今天就有件非常难的事等着你，比如你要去参加一场葬礼。所以，当你在挑战中醒来，当你面对艰难的一天，说出“今天将是美好的一天”，这并不是在否认现实。

And I wanna acknowledge something. You may be going through a really challenging moment in your life right now. You may be waking up and you've got a really difficult thing that you've got to do today. Maybe you're going to a funeral. And so when you wake up in a challenging moment, when you wake up in a day where you got something really hard to do and you say, Today is going to be a great day, That's not denying what's happening.

而是你在主动迈出积极的一步，引导自己的思维，让大脑帮你在艰难中依然拥有美好的一天。如果今天你要去参加葬礼，醒来时说“尽管要去葬礼，今天仍将是美好的一天”，然后再问自己“今天为什么会是美好的一天？”你会惊讶地发现，你能回答这个问题。比如，在葬礼上你可以更用力地拥抱每一个人，让这一天变得温暖；你可以主动分享关于逝者的美好回忆，让他们的精神在亲友间延续，这也能让今天变得美好。

It's you taking a positive step to direct your mind so that your mind can help you have a good day even though you're going to go through something hard. So if you wake up and you're going to a funeral today and you say, today is gonna be a great day even though I have to go to this funeral, and then you ask yourself, well, why is today gonna be a great day? You'll be surprised because you'll be able to answer that question. I mean, you could hug everyone a little tighter at the funeral to make it a great day. You could make a point to talk about all of the positive memories that you love about that person, to bring their spirit to the moment as you're talking to their loved ones, and that could make it a great day.

葬礼后你可以去远足，或陪狗狗待一会儿，或坐在你最喜欢的地方，品一杯好茶，这些都能让今天成为美好的一天。你可能想问，梅尔，这为什么有效？又为什么要在早上做？因为我认为这些有意义的简单句子，确实需要第一时间说出来。

You could go for a hike afterwards or go spend some time with your dog or go sit in your favorite spot and have a amazing cup of tea, and that could make it a great day. And so you might be wondering, why does this work, Mel? And why does it work in the morning? Like, why does it matter to do this in the morning? Because I do think that these meaningful simple sentences that you're going to say in the morning, it really does matter that you do it first thing.

我想问你：你上一次期待好事发生是什么时候？请对自己诚实。难道你不是总在为最坏的情况做准备？醒来就担心工作上会出什么岔子，担心学校的事，或者纠结昨天发生的事——大脑简直一直在寻找灾难。

And here's what I wanna ask you. When was the last time that you expected something good to happen? I want you to be honest with yourself. I mean, aren't you always bracing for the worst? Don't you wake up and you are just bracing for what's gonna happen at work, or you're worried about how things things are gonna go at school or you're thinking about something that happened yesterday, it's almost like your brain is always looking for a disaster.

问题是，如果大脑总在防备，总在寻找担忧的理由，总认为今天会倒霉、总担心事情会怎么糟，你就会径直错过那些其实就在眼前的精彩，而大脑也会找到你一直在防备的东西——坏事、灾难、困难。因为如果你不主动寻找让今天变好的方法，你就会错过它们。我和无数专家聊过，他们用整个职业生涯的研究证实了这一点。我已经提到过的丹尼尔·伊蒙医学博士，这位获得委员会认证的精神病学家、获奖研究者、《纽约时报》畅销作家，把这种做法称为“有意识地引导思维”。

And the problem is is if your brain is always bracing and your brain is always looking for reasons to worry and if your brain is always thinking that today's gonna be a bad day or how is this thing gonna go, you're gonna walk right past all of the good stuff that's actually there, and your brain will find exactly what you've been bracing for, which is the bad things, the disaster, the hard stuff. Because if you're not looking for the ways to make your day great, you're gonna miss them. And I've talked to so many experts who have done research for their entire careers to back this up. I mean, I've already mentioned doctor Daniel Ehmann, the board certified psychiatrist and award winning researcher and New York Times bestselling author. He calls this directing your mind on purpose.

但我也想在这场对话中引入已故而杰出的斯坦福神经科学家兼神经外科医生吉姆·多蒂博士，他说：当你使用这些简单的句子时，你实际上可以改变你的大脑，接下来我将给你的七句话也会改变你的大脑，改变你体验生活的方式。在我告诉你第二句话之前，我真的希望你用常识想一想一件事，好吗？如果你没有主动给大脑编程，它仍然在被编程。

But I also want to bring into this conversation the late and marvelous Stanford neuroscientist and neurosurgeon, Doctor. Jim Doty, who says, You can literally change your brain when you use simple sentences like these, and the next seven I'm going give to you to change your brain and change the way you experience life. And before I tell you sentence number two, I really want you to think about something at a common sense level. Okay? If you're not programming your brain on purpose, it's still getting programmed.

我再说一遍。如果你没有主动给大脑编程，它仍然在被编程。如果你坐着想，那梅尔，被什么编程？我告诉你，被头条新闻、被你的过去、被你担心的一切、被你的待办清单、被那个在你脑海里刻薄的声音——

I'm gonna say that again. If you're not programming your brain on purpose, it's still getting programmed. And if you're sitting and you go, well, by what, Mel? I'll tell you what, by the headlines, by your past, by everything you're worried about, by your to do list, by that mean voice that's

那可能是你父母或过去某个人的声音。那些话从你学会说话起就一直在重复。所以大脑不在乎程序从哪里来，它只是运行程序。你听过工程里计算机编程的那句话吗？垃圾进，垃圾出？

in your head that was probably the voice of your parents or somebody else from your past. That stuff has been going on repeat since you could talk. So your brain doesn't care where the programming comes from. It just runs the programming. You ever heard that coding term in engineering with computers, garbage in, garbage out?

嗯，你脑子里有很多垃圾一直在重复播放，是时候把这些垃圾清出去了。我们唯一能做的就是醒来，掌控你大脑里的程序。这八句话就是干这个的。我希望你每天早上都说这八句话，因为这将是——

Well, you've had a lot of garbage in your brain that's been running on repeat, it's time to get that garbage out of your brain. And the only way that we're gonna do that is if you wake up and take control of the programming in your mind. That's what these eight sentences are about. And I want you to say these eight sentences every morning because it's going

你大脑听到的第一件事。因为当你输入美好，你就输出美好；当你输入积极，你就得到积极；当你——

to be the first thing your brain hears. Because when you have beauty in, you have beauty out. When you have positivity in, you get positivity out. When you

输入乐观、希望和兴奋，出来的就是这些。我们已经说了“今天会是美好的一天”，干得好。现在我们要继续——

have optimism and hope and excitement in, that's what comes out. So we've already said today's gonna be a great day. Good job. Now we're gonna move

第二句话。那就是：今天会有酷事发生在我身上。我喜欢这一点。你刚说的第一句话是“今天会是美好的一天”——

on to the second thing. And that second sentence is, something cool is gonna happen for me today. Now, here's what I love about this. The first sentence you just said is today's gonna be a

很棒的一天，让你振奋了，对吧？你会想，好，今天会很棒，让我们把今天过成棒的一天。我喜欢这样开始一天。当你说第二句，“今天会有酷事发生在我身上”——

great day, which has lifted you up, right? And you're like, okay, yeah, today's gonna be a great day. Let's make today a great day. I love starting the day like that. When you say this second thing, something cool is gonna happen for me today.

你知道我喜欢什么吗？我们已经先让自己振奋起来，把积极输入大脑。这第二句话创造了期待感。你知道日历里有件酷事时，就会期待它。但假如你每天都说“今天会有酷事发生在我身上”呢？

You know what I love about this? We have gone from now lifting ourselves up and really putting positivity in our brain. This second sentence, it creates anticipation. You know, when you have something cool that's in your calendar, you know something cool is gonna happen. But what if you said this sentence, something cool is gonna happen for me today?

这就像你把一天变成了冒险。你现在可没这么做，对吧？哦，不，不，不。你把一天过成了噩梦，因为你在干嘛？你醒来就在为坏消息做准备。

It's almost like you turned the day into an adventure. And you're not doing that right now, are you? Oh, no, no, no, no. You are turning your day into a nightmare because what are you doing? You're waking up and you're bracing for bad news.

你可能在假设今天会有坏事发生。不，不，我们反着来。假设今天会有很酷的事发生在你身上，而你甚至不知道它是什么，因为这就像个惊喜。这句话——“今天会有很酷的事发生在我身上”——会在你的生活中开启一场寻找好事的心理寻宝游戏。

You're probably assuming that something bad is gonna happen. No, no. Let's do the opposite. Let's assume something cool is gonna happen to you today and you don't even know what it has to be because this is like a surprise. The sentence, something cool is gonna happen for me today, creates this mental scavenger hunt for good things in your life.

举个特别能引起共鸣的例子。如果你在杂货店偶遇一位老朋友，她告诉你一个职位空缺，而你现在正好在找工作呢？这对你来说就是今天发生的很酷的事。又或者，一个你很久没联系的大学室友突然给你发了条搞笑短信？前几天我就真遇到了这种事。

Here's a really relatable example. What if you just bumped into an old friend at the grocery store who tells you about a job opening, you've been looking for a job? I mean, that's a cool thing that happened to you today. What if a college roommate that you haven't talked to in a while suddenly texts you something funny? This actually happened to me the other day.

我那位大学室友，她女儿要结婚了，她去看望她母亲。我知道这故事有点长，我保证简短说。真的，我发誓。她突然给我们三十年前的所有伴娘群发了一条短信，戴着一条丝绸玩意儿。

My college roommate whose daughter is getting married was visiting her mother. I know this is like a long winded story. I'm gonna make it short. Swear to God. She texted me and all of her bridesmaids from thirty years ago out of the blue wearing this silk thing.

那东西就像……就像当年她逼我们戴的那种，一条吊袜带项链，上面有一朵巨大的丝绸花，挂在我们脖子上像颗巨型肿瘤，这成了我们三十年来一直笑到不行的梗。现在她女儿要结婚了，她翻出这玩意儿，给所有老伴娘发照片。于是我们就开始疯狂互发照片，我用笔记本的纸也做了一个，用肩膀夹着拍了一张发过去。那天真是超惊喜。我没想到会发生这种事，但我相信，当你说“今天会有很酷的事发生在我身上”，当酷事真的来了，你会更注意到它、更享受它，因为你已经让大脑提前做好了寻找的准备。

It was like a it was like this thing that she made us wear where we had to wear this, like, garter necklace that had this big silk flower on it on her neck like a giant tumor, and it became this this hilarious joke among us for the last thirty years. Now her daughter's getting married, so she finds this thing, texts all of her old bridespaves this thing. And then it created this hilarious string of photos where I made one out of, like, paper from a notebook and held it in place with my shoulder, texted it. That was a really cool thing that happened. I wasn't expecting that to happen, but I believe when you say something cool is gonna happen to me today, when cool things happen, you actually notice them and enjoy them more because you primed your brain to look for them.

还有一件事我想拆开说说。如果我们再往深里挖这八句话，你会发现人生最需要培养的单项顶级技能之一，就是——

And here's one other thing that I wanna just unpack. If we go a little deeper into these eight sentences, you know, of the single best skills that you need to develop in life is to have a

“毫无理由地拥有好心态”。我希望你停下来认真想想。毫无理由地保持好心态或好心情，其实是一种本事。

good attitude for no reason. I want you to stop and really consider that. It is a skill in life to have a good attitude or to be in a good mood for no reason.

毕竟，大多数人毫无理由地摆臭脸、态度差，都挺在行的，对吧？而且我们还给这种人开绿灯，好像在说：哦，他态度就那样。

I mean, most people are pretty good at being in a bad mood and having a bad attitude for no reason. Right? And we give people with a bad attitude a pass. I mean, it's almost like, okay, well, they're in a bad attitude.

“他总是心情不好。”我想让你把这套反过来：要是你能训练自己，毫无理由也保持好心情、好态度呢？

They're always in a bad mood. I want you to flip that. What if you could train yourself to be in a good mood and to have a good attitude for no reason at all? That

这就是你能培养的最顶级技能，因为它帮你一路通关人生。我觉得我们早就把自己训练成毫无理由就消极、就态度差。我们甚至默认它会这样，尽管根本没有证据。我想让你学会反着来：醒来就练，毫无理由也要让自己心情好、态度好。

is the single best skill that you can develop because it helps you go through life. I think we've trained ourselves to have a bad attitude or to be negative for no reason at all. We kind of expect it to happen even though we might not have evidence that it's gonna happen. I want you to learn how to do the opposite. Wake up and train yourself to be in a good mood and to have a good attitude for no reason.

只管假设好事会发生。我深信，当你假设好事会发生，并且带着好态度，好事就真的会发生。因为所有这些研究都表明，你在训练大脑去相信、去寻找好事，于是你就看到更多好事，这——

Just assume that good things are gonna happen. And I fundamentally believe that when you assume good things are gonna happen and you have a good attitude, good things do happen. Because based on all this research, you are training your brain to believe and to look for good things. So you see more good things, which

我是说你体验美好的事物。这是一项技能。停下来，诚实地问问自己：我是否默认了一种消极的态度？我是否很容易就陷入坏情绪？是不是随便扫一眼世界，我就能找到无数理由让自己心情不好、态度糟糕？

mean you experience good things. This is a skill. Just stop and ask yourself honestly, do I default to kind of a negative attitude? Do I easily slip into a bad mood? Like, is it super easy for me to scan the world and find tons of reasons to be in a bad mood and to have a bad attitude?

如果你

Well, if

和99.9%的人类一样，答案就是“是”——默认状态就是滑向糟糕的态度，滑向消极。我今天来告诉你，训练自己、训练大脑默认拥有好心情、好态度，是一项可以习得的技能，而且不需要任何理由。你本来就该无缘无故地心情好。我想让这成为你的自然设定。我厌倦了默认走向消极。

you're like 99.9% of human beings, the answer is yes, that the default is to just slip into a bad attitude, to slip into negativity. And I'm here to tell you, it is a skill to train yourself and to train your brain to default to having a good attitude and to being in a good mood for no reason. You deserve to be in a good mood for no reason. I want that to be your natural setting. I am tired of defaulting to negativity.

我厌倦了陷入糟糕或负面的情绪。你呢？我之所以这么说，是因为世界上最顶尖的科学家和研究人员都来过梅尔·罗宾斯播客，并详细谈到：你的大脑被过去编程了。如果不加留意，大脑会默认搜寻负面信息。我们得觉醒，认识到“学会无缘无故心情好”是可以练出来的。

I'm tired of being in a bad or negative mood. Aren't you? And the reason why I'm saying this is because some of the most accomplished scientists and researchers in the world have come on the Mel Robbins podcast and talked extensively about how your brain has been programmed by your past. Your brain can seek negativity by default if you're not careful, and you and I got to wake up and recognize that you can learn how to be in a good mood and have

好态度作为一项技能，那可以

a good attitude as a skill. That could

成为你的新默认。那岂不是很棒？事实上，很多观点来自保罗·康蒂医生——一位在斯坦福和哈佛受训的知名精神病学家。他在梅尔·罗宾斯播客上给我们开了一堂大师课：你对自己说话的方式很重要。

be your knee default. Wouldn't that be awesome? In fact, a lot of this comes from doctor Paul Conte, who is a renowned psychiatrist trained at Stanford and Harvard. He gave us a master class on the Mel Robbins podcast on how you talk to yourself matters.

我想引用他的一句话，它清楚地说明：你的负面自我对话——也就是你反复对自己说的那些消极句子——正在把自己编程为默认坏情绪、默认坏态度。消极句子，消极自我对话。保罗·康蒂医生说，举个例子，负面自我对话可能是：在安静的时刻你对自己说什么？做错事时你对自己说什么？

And I want to read a quote from him that really illuminates how your negative self talk, so the negative sentences that you say to yourself on repeat, that it is programming yourself to default to a bad mood, to default to a bad attitude. Negative sentences, negative self talk. Doctor. Paul Conte says, so just an example of negative self talk can be, what do you say to yourself in the quiet moments? What do you say to yourself if you do something wrong?

掉东西时你对自己说什么？当

What do you say to yourself if you drop something? What do

你面对新的社交场合或新挑战时，你对自己说什么？你可能在想：我真蠢。我什么都做不好。我不够好。为什么我总是搞砸？

you say to yourself if you approach a new social situation or a new challenge? You probably are like, I'm an idiot. I never do anything right. I'm not good enough. Why do I always screw things up?

哦，天，这肯定要

Oh, God, this is gonna

会很糟糕。你反复陷入消极态度和负面句式。我们都被训练成这样，而我要告诉你，培养一种毫无理由也能保持好态度和好心情的能力，是一项可以训练的技能，因为这只是

be terrible. On repeat, you are defaulting to a negative attitude and negative sentences. We've all been trained to do this, and I'm here to tell you it is a skill to train yourself to have a good attitude and be in a good mood for just no reason at all because this is just

你给自己大脑编的程序。所以这八句话才重要。我相信你能培养出的最佳技能，就是在没有理由的情况下也能保持好态度。对吧？你完全可以在没有理由的情况下心情糟糕。

what you've programmed into your mind. And that's why these eight sentences matter. That's why I believe the single best skill that you can develop is to be in a good attitude in the absence of a reason to have one. Right? I mean, you can be in a bad mood in the absence of a reason to be in one.

我们都认识那样的人，我们不想靠近他们。所以今天，我们每天早上都用这八句话，训练大脑毫无理由地保持好态度和好心情，即便面对挑战也能如此。为什么？因为这能让你在人生中关键时刻挺身而出。

We all know people like that. We don't wanna be near them. So today, we're using these eight sentences every single morning so that you can train your brain to have a good attitude and be in a good mood for no reason at all, and to have a good attitude even when challenging things are happening. Why? Because it helps you to rise to these moments in your life.

这就是它重要的原因。当你训练大脑进入好状态，你过滤世界的方式就变了；你看到的东西变了；你应对压力的方式也变了。这可不是我瞎编的。

That's why this matters. When you train your mind to be in a good state, it changes the way you filter the world. It changes what you see. It changes how you handle stress. And I'm not making this up.

事实上，本播客的一位又一位专家都告诉过你和我：当你改变输入大脑的词汇，你就改变了整个人生。所以这八句话的意义就在于此。这些就是我自己早上对自己说的话。我就是靠这样练就了无论发生什么都能保持好态度和好心情的技能。

Literally, expert after expert on this podcast has told you and me that when you change the words, feed into your mind. You change your entire life. And so that's what these eight sentences are about. These are the same things that I tell myself in the morning. This is how I have developed the skill of being in a good attitude and a good mood no matter what's happening in my life.

因为我凭什么让外部世界改变我大脑里的程序？答案是不需要。我在我的畅销书《击掌习惯》里详细写了这一点。第七章全是关于如何用我所谓的“有意义咒语”——也就是这八句话——来给大脑编程。

Because why do I need to let the outside world change the programming in my mind? The the answer is you don't. And I actually wrote extensively about this in my bestselling book, the high five habit. I I actually wanna read to you from it. Chapter seven is all about how you can use what I call meaningful mantras, are which basically these eight sentences to program your mind.

但事实是，我现在给你读的是第六章第75页：每个人对自己都有一句负面咒语或信念。“我什么都搞砸。”“我是个坏人。”

But here's the truth. I'm reading to you from page 75, chapter six. Everyone has a negative mantra or belief about themselves. I screw everything up. I'm a bad person.

“我很丑。”“我是个失败者。”等等等等。也许你真的失败过，也许你现在确实把事情搞得一团糟。

I'm ugly. I'm a failure. Blah blah blah blah blah. And look, maybe you have failed. Maybe you have royally screwed things up right now.

也许你的生活一团乱，也许你永远选不上选美冠军，也许你是所有朋友里最矮的那个。

Maybe your life is a mess. Maybe you aren't winning any beauty pageants. Maybe you are the shortest one of

也许你确实丢了工作，也许这些都是真的。但我想问你：想着这些负面念头，对你有帮助吗？

all your friends. Maybe you did lose your job. Maybe all of that is true. But here's the question I wanna ask you. Is thinking these negative things helping you?

你知道答案的，不是吗？当然不是。我是说，是不是该让自己感觉好一点了？当然是。你觉得让自己感觉变好会偶然发生吗？

You know the answer, don't you? Of course it's not. I mean, isn't it time to feel better about yourself? Of course it is. Do you think that feeling better about yourself is gonna happen by mistake?

不会。它是有意为之。它发生在你给大脑编程的时候。这就引出了这句话，这个事实，这个真理。这是我在生活中掌握的

No. It happens on purpose. It happens when you program your mind. And that brings me to this statement, this fact, this truth. This is the single best skill that I have

最好的一项技能。我训练自己毫无理由地拥有好心态。我在教你如何为自己培养这项技能，学会如何毫无理由地保持好心态和好心情。你在训练自己，这就是你的本质。你就是这样一种

in life. I have trained myself to have a good attitude for no reason. I'm teaching you how to develop the skill for yourself, to learn how to have a good attitude and be in a good mood for no reason at all. You're training yourself that this is just who you are. You are kind of

人，处于休息状态，无论发生什么，你都有好心态。这八句话很有帮助。如果你是个爱担心的人，天哪，你会爱上第三句话。无论今天发生什么，我都能应对。无论今天发生什么，我都能应对。

person that is in a resting state where you have a good attitude no matter what is happening. And these eight sentences help. And if you're a worrier, oh my gosh, you're gonna love this third sentence. No matter what happens today, I can handle it. No matter what happens today, I can handle it.

这句话威力巨大。如果你爱担心，如果你容易焦虑，这就是一根定海神针，我来告诉你为什么。我相信焦虑是一种不确定的时刻，你怀疑自己应对某件事的能力。这就是焦虑。未来即将发生某事，你开始怀疑自己应对它的能力。

This sentence packs such a powerful punch. If you're a worrier, if you get anxious easily, this is an anchor, and let me tell you why. I believe that anxiety is a moment of uncertainty where you doubt your capacity to handle something. That's what anxiety is. Something is about to happen in the future, and now you start doubting your capacity to handle it.

这就是为什么这句话——无论今天发生什么，我都能应对——对爱担心或焦虑的人来说是游戏规则的改变者，因为它直击那些时刻的核心危机。在那些时刻，你在怀疑自己。你在怀疑自己应对即将

That's why this sentence, no matter what happens today, I can handle it, is such a game changer if you're a worrier or you're anxious because it goes right to the heart of the crisis in those moments. In those moments, you are doubting yourself. You are doubting your ability to handle what is going

发生的事情的能力，无论是在学校、工作、你即将参加的葬礼，还是今晚你要去一个派对，你前任也会在场。于是你开始担心。担心什么？担心根植于这个信念：你无法面对你的前任。想知道真相吗？

to happen, whether it's at school or at work or at the funeral that you're about to attend or the fact that you're going to a party tonight and your ex is gonna be there. So now you start worrying about it. What is the worrying? The worrying is anchored in this belief that you can't handle seeing your ex. And you wanna know what?

这完全是垃圾，因为你会告诉自己，嘿，听着，无论今天发生什么，我都能应对。无论今晚派对上发生什么，我都能应对。无论我的前任带来多么惊艳的新伴侣，我都能应对。我能应对。因为你在挑战担心和焦虑者的核心信念——潜意识中你认为自己无法应对。

It's complete garbage because you're gonna tell yourself, hey, look, no matter what happens today, I can handle it. No matter what happens at that party tonight, I can handle it. No matter if this ex of mine brings in the most fabulous new person that they're I can handle it. I can handle it. Because you are now challenging the core belief of somebody who worries and who is anxious, the subconscious belief that you cannot handle it.

你在直击它。就像与自己大脑的肉搏。你说，哦，不，不，不。

And you are hitting it. It's like it's like a hand to hand combat with your own brain. You're like, oh, no. No. No.

不，不，不。我不会相信“我搞不定”这种谎言。我不会让自己焦虑，因为事实是。

No. No. No. I am not gonna believe that lie that I can't handle this stuff. I am not gonna allow myself to get anxious because here's the deal.

无论今天发生什么，我都能应对。如果你每天一开始都用这句话，无论今天工作中发生什么，我都能应对。无论今晚家庭聚餐发生什么，我都能应对。无论我打开银行账户发现余额比想象中低得多时发生什么，我都能应对。

No matter what happens today, I can handle it. And if you begin the day with this sentence every single day, no matter what happens at work today, I can handle it. No matter what happens at family dinner tonight, I can handle it. No matter what happens when I open up my bank account and I see that it's really a lot lower than thought it was?

我都能应对。当你这样说时，你在召唤韧性。你在告诉你的大脑：听着，我不会担心。我不会再让你像过去57年那样把我拖进焦虑列车，因为无论今天发生什么，我都能应对。这里有一个贴近生活的例子。

I can handle it. When you say that, you are summoning up resilience. You are telling your brain, look, I'm not worrying. I'm not gonna let you take me down the anxiety train like you have for fifty seven years because no matter what happens today, I can handle it. And here's a relatable example.

假设你醒来收到老板的一封邮件，说：我今天得跟你谈谈。没有具体说明。

Let's say you wake up and you get an email from your boss that says, I need to talk to you today. No specifics.

你的大脑刚刚做了什么？你的大脑刚刚——这就是它干的事。它立刻跳到负面。不，不。

What did your brain just do? Your brain just went, that's what your brain did. Your brain was like it just immediately jumps to the negative. No. No.

不，不，不。那是旧的你。那是那个提前狂奔的你，而现在你的大脑因为垃圾进、消极进，就垃圾出、消极出。

No. No. No. That's the old you. That's the you that raced ahead and your brain now because garbage in, negativity, breeds garbage out.

现在你开始往未来想：天哪，这下完了，我要被炒了，这是最糟的。不，不。

Now you're thinking out into the future and, oh my gosh, this is a disaster. I'm gonna get fired. This is the worst. No. No.

不，不，不。无论今天发生什么，我都能应对。我不知道这次谈话是关于什么。

No. No. No. No matter what happens today, I can handle it. I don't know what the conversation's about.

那我为什么要折磨自己，毫无理由地假设它会糟糕？因为你还没有理由，对吧？而如果你要假设，为什么不假设无论发生什么，你都能应对？为什么不假设也许会有好事发生？这就是我说的，即使感觉可能有坏事要发生，你也可以训练自己保持好心情、好态度。

So why would I torture myself and assume it's going to be bad for no reason? Because you don't have the reason yet, do you? And if you're going to assume, why not assume that no matter what happens, you can handle it? Why not assume that maybe something good can happen? This is what I'm talking about when I say you can train yourself to be in a good mood and to have a good attitude even when it feels like something bad might happen.

而这种好心情和好态度，不仅改变你在会议前对生活的体验，还确保你不会因为担心和焦虑而自我劫持，因为会议就是会议。无论要发生什么，都会发生。而如果你有好态度，你就能更好地应对那场会议。为什么？来看第三句话。

And that good mood and that good attitude, it not only changes how you experience life up to that meeting, but it also ensures that you're not gonna hijack yourself by worrying and being anxious because the meeting's gonna be the meeting. Whatever's gonna happen is gonna happen. And if you have a good attitude, you are going to be able to weather that meeting better. Why? Well, sentence number three.

无论今天发生什么，我都能应对。我想深入挖掘一下研究，解释为什么我不断推荐这八句话是你一早起来就要说的。

No matter what happens today, I can handle it. And I want to dig a little deeper into the research as to why I keep recommending that these eight sentences are things you say first thing in the morning.

如果你是一个爱担心的人，如果

If you're a worrier, if

你感到焦虑，或者你爱的人里有人爱担心、焦虑，他们总是为最坏的情况做准备，总是怀疑自己应对事情的能力，你看着他们就想，你干嘛担心这个？你比自己想象的坚强多了，别想了，可他们就是做不到，那就把这段对话发给他们，因为他们需要这八句话。关于“晨间焦虑”有项研究：清晨一睁眼你就心跳加速、思绪乱飞，这就是晨间焦虑。

you're anxious, and or if you have somebody in your life that you love that is a worrier or anxious, and they're always bracing for the worst, and they're always, like, doubting their ability to handle something, and you look at them and you're like, why are you worried about that? Like, you're so much stronger than you think. Like, stop and they just can't get it, send them this conversation because they need these eight sentences. Because here's some research about morning anxiety. Morning anxiety is this feeling when you open your eyes in the morning and your heart is already pounding, your mind is already spinning.

也许今天一早你就这样，这种情况很常见。为什么很多人的焦虑在早晨更严重？可能你自己或你爱的人就是这样。原因在于：还没下床，你的大脑就开始扫描威胁和负面信息。晨间焦虑的常见症状包括：心跳加快、胸口发紧、肌肉紧绷、头疼。

And maybe that was this morning for you, you know? Like it happens a lot. And here's the reason why anxiety can be worse in the morning for a lot of people and maybe it's worse for you or it's worse for somebody that you love. It comes from the fact that your brain is scanning for threats and negativity before you even get out of bed. And some common symptoms of morning anxiety are racing heart, tight chest, tense muscles, headaches.

我解释这些，是因为我被晨间焦虑折磨了几十年。常常一睁眼就被一种恐惧感钉在床上，起都起不来。为什么？因为我早就习惯了坏心情、消极思维，总怀疑自己应对不了生活，于是反复这样想，结果把大脑训练成了这副模样。

Now, I'm explaining this because I struggled with morning anxiety for decades. I would literally wake up and feel like I was pinned to that bed with this sense of dread. Why? Well, because I was pretty used to being in a bad mood and being pretty negative and doubting my capacity to handle things for a long time, and so I would just think it and think it. I basically trained my brain to do this.

研究还指出，晨间焦虑的诱因有好几种：可能是昼夜节律，可能是压力太大，可能是睡眠或饮食问题，也可能是过去的创伤。

And the research also says that there's several factors that contribute to morning anxiety. It might be your circadian rhythm. It might be the amount of stress that you've got. It might have to do with sleep problems or your diet. It might have to do with past trauma.

还可能是因为你昨晚喝大了，今早宿醉醒来，而宿醉最大的表现之一就是焦虑。夜里身体代谢酒精时，激素和血糖水平全乱套，皮质醇也跟着失控，于是你开始焦虑。并不是真有什么坏事要发生，而是身体在处理酒精。我直到50岁才知道这点，难怪我二、三、四十岁时那么多天都毁在早晨。总之，你开启一天的方式真的很重要。我在研究时发现了一件很有意思的事。

It might have to do with the fact that you went on a bender last night and now you're waking up hungover, and one of the biggest symptoms of a hangover is anxiety because as you're processing alcohol overnight, all of the hormones and sugar levels and everything else in your body goes all haywire and it screws with your cortisol, and that is why you're starting to experience anxiety. It's not because you're supposed to brace for something, it's because your body is trying to process all the alcohol that you drink. I didn't know this, by the way, until I was about 50, which explains a lot of my twenties, thirties, and forties. And so even the way you start your day really matters. And I found something very interesting when I was researching this.

它叫“皮质醇觉醒反应”。醒来后30到45分钟内，身体的压力激素皮质醇会急剧上升。想深入了解就搜“cortisol awakening response”或缩写CAR。这是正常的生理过程，用来提升警觉、提供能量，但也可能适得其反。本来皮质醇是为了把你从床上轰起来，可问题来了。

There's something called the cortisol awakening response, and this is when the body's stress hormone cortisol, it rises sharply within the first thirty to forty five minutes of waking up. Again, the word, if you want to Google it, cortisol awakening response or the CAR. This is a normal process in your body that's designed to increase alertness and create energy for the day, but here's how this can backfire. Like, the cortisol awakening response is supposed to, like, organize the hormone cortisol to get your butt out of bed. But here's the problem.

如果你天生爱担心，总无理由地怀疑自己应对能力——我以前就是这样——那股皮质醇飙升就会像真正的恐慌。心跳加快、思绪狂奔、莫名的 dread，会让你觉得真有坏事要发生。于是你自然开始怀疑自己应付不了。

If you're somebody that's prone to worrying, if you're somebody who doubts your capability of handling things for no reason, it's just kind of your natural state, that was Mel Robbins for a long time, That cortisol surge can feel like real panic. It can feel like a real threat. It can truly feel, you know, as you have an elevated heart rate or racing thoughts or this sense of dread that something actually is about to happen. And then, of course, what do you do? You doubt your ability to handle it.

嗯，那就是我。我从没说过“无论发生什么我都能搞定”，而是“我得睡一整天，我应付不了。我应付不了上学”。

Mhmm. That was me. Like, I never said, No matter what happens, I can handle it. I said, I need to sleep all day because I can't handle this. I can't handle school.

我应付不了那场谈话，我应付不了见某某，我应付不了那条短信

I can't handle the conversation. I can't handle seeing so and so. I can't handle the text that

我昨晚发了一条现在后悔的消息。我什么都应付不了。如果这听起来耳熟，那我有个好消息。因为如果不明白这一点，你会觉得自己没有力量。你其实有力量。

I sent last night that I now regret. I can't handle anything. And if that sounds familiar, I do have good news. Because without understanding this, you're gonna feel like you don't have power. You do have power.

因为当你开始明白，哦，等等，一大早，我就有

Because when you start to understand, oh, wait a minute, first thing in the morning, I've

这种皮质醇觉醒反应。我脑子里思绪乱飞，因为我确实把自己训练出了坏态度，或者无缘无故地焦虑，或者训练大脑只往未来找无数理由说服自己扛不过今天。但你的朋友梅尔·罗宾斯在这里告诉你，你有能力面对无论发生什么。你有能力做简单的事，比如早上

got this cortisol awakening response. I got these racing thoughts because I've literally trained myself to have a bad attitude or to feel anxious for no reason or to train my brain to just search out into the future and find a bazillion reasons to convince myself that I'm not capable of getting through the day. But your friend Mel Robbins is here to tell you that you are capable of facing no matter what happens. And you are capable of doing simple things like grounding yourself in

让自己接地气，刻意提醒自己今天会是美好的一天，因为我会让它成为美好的一天，而且会有好事发生在我身上。顺便说一句，无论发生什么，我都能应对。你

the morning and reminding yourself intentionally that today's gonna be a great day because I'm going to make it a great day and something cool is going to happen to me. And by the way, no matter what happens, I can handle it. You

正在告诉大脑去寻找美好。你在告诉大脑，兴奋起来，因为会有酷事发生。你在告诉大脑，尽管有皮质醇觉醒反应，我平时会抓狂的那些事，呃，不。

are telling your brain to look for the good. You're telling your brain that get excited because something cool is gonna happen. And you're telling your brain that all that stuff that I normally freak out about despite the cortisol awakening response, uh-uh.

无论发生什么，我都能应对。你在向大脑发出信号：别再找

No matter what happens, I can handle it. You're signaling to your brain, stop looking for

那些会出

all the crap that's gonna go

问题的破事，开始提醒我无论发生什么，我都能应对。如果你加倍投入你能做的事，这将是改变游戏规则的。你比自己知道的更有能力。你比自己相信的更有能力，是时候开始训练你的大脑帮你相信这一点了。我的意思是，这就是你在这里的原因，不是吗？

wrong and start reminding me that no matter what happens, I can handle it. That is game changing if you double down on what you're capable of doing. You're so much more capable than you know. You're so much more capable than you believe, and it's time to start training your brain to help you believe that. I mean, that's why you're here, isn't it?

你想寻找可能性。这就是你听这个播客而不是

You want to look for what's possible. That's why you listen to this podcast instead of

听那些无脑内容的原因。你想要生活更有意义。你不想带着坏态度或坏心情过日子，也不想为最坏的情况做准备。你想感到有能力。你想醒来时感到充满力量，作为你的朋友，我也希望你这样。

listening to something mindless. You want more out of your life. You don't wanna just go through life with a bad attitude or being in a bad mood or bracing for the worst. You want to feel capable. You want to wake up and feel empowered, and I want that for you as your friend.

我希望你觉得自己能应付，因为你确实可以，而这些句子正是为此存在。我们还有五句简单又有力量的话要拆解，我会教你，所以别走开。我先按下暂停，听听我们超棒的赞助商说两句。我也想给你机会，把这些句子和你学到的东西分享给你在乎的人，尤其是第三句。

I want you to feel like you can handle it because you can, And that's where these sentences come in. And we've got five more simple, powerful sentence to unpack and for me to teach you, so I don't want you to go anywhere. I'm gonna hit the pause button real quick. We're gonna hear a word from our amazing sponsors. I also wanna give you a chance to share these sentences and what you're learning with people that you care about, especially that third one.

无论今天发生什么，你都有能力解决。你生命中的很多人都需要被提醒、被教会这句话——这是一句每天开场都极具力量的句子，因为他们远比自己以为的更有能力。好了，别走开，我们还有五句超棒的要教你。

No matter what happens today, you're capable of figuring it out. So many people in your life need to be reminded and also taught that that is a powerful sentence to start every day with because they are so much more capable than they give themselves credit for. Alright. Don't go anywhere. We got five more incredible sentences to teach you.

今天我们在《梅尔·罗宾斯播客》里给大脑重新编程。跟我一起坚持住。欢迎回来，我是你的伙伴梅尔·罗宾斯。今天，我俩要聊八句简单的话，帮你给大脑设定积极、坚韧的程序。

We are reprogramming our brains today on the Mel Robbins podcast. Stay with me. Welcome back. It's your buddy Mel Robbins. Today, you and I are talking about eight simple sentences that will help you program your brain for positivity, resilience.

我爱这个话题。前三句我们已经讲过了：今天会是超棒的一天；有酷事儿要发生在我身上；无论发生什么，我都能搞定。

I love this topic. We've already covered the first three sentences. Today's gonna be a great day. Something cool is gonna happen to me. And no matter what happens, I am capable of figuring it out.

现在进入第四句咒语。

Now let's move on to the fourth mantra.

哦，我爱这句。准备好了吗？这句超棒。好——我人生激动人心的新篇章今天开启。

Oh, I love this one. You ready? This is a good one. Okay. An exciting new chapter in my life is starting today.

我喜欢它是因为它让大脑主动寻找全新的开始，就像——

I love this because it really makes your brain look for a fresh start. It's it's almost like when

当你说“我人生激动人心的新篇章今天开启”，你就是在有意翻页，结束上一章。对吧？是啊，为何不把每天都当成一章？

you say, an exciting new chapter in my life is starting today. You are intentionally turning the page and ending the chapter. Right? Yeah. Why not live each day as a chapter?

谁在乎？既然人生是我们自编自导，那就编得让自己充满力量。如果你觉得被困在老套 routine 里，这句话会彻底搅动局面。因为当你说“我人生激动人心的新篇章今天开启”，你在向大脑发出信号：我准备好了。哦，宝贝，我们已经准备好迎接下一步。

Who cares? We're making this stuff up so we can make it up and feel empowered. If you feel stuck in the same old routine, this is going to shake things up. Because when you say an exciting new chapter in my life starting today, it signals to your brain that you're ready. Oh, boy, we are ready for what's next.

我准备好改变，我准备好重新开始。当你每天说“我人生激动人心的新篇章今天开启”，你可能会发现：告诉大脑“今天就是我去报那个想了好几个月的课程的日子”，或者“今天就是我更新简历的日子”。

I am ready for change. I am ready for a fresh start. And you might find yourself if you say, an exciting new chapter in my life is starting today. When you tell your brain that today's the day we're gonna sign up for the class I've been thinking about for months. Today's the day I'm gonna update the resume.

为什么？因为今天开启了一个令人兴奋的新篇章。今天，我要给那位一直想重新联系的朋友打电话。今天，我要换一条路线下班回家。我要用不同的方式通勤回家。

Why? Because an exciting new chapter is starting today. Today is the day I'm gonna call that friend that I've been meaning to reconnect with. Today is the day that I'm gonna go home from work a different way. I'm gonna commute home differently.

我要开始人生的新篇章。今天，我要去散个步。今晚下班后我不喝酒了。天哪。接着你就看到新篇章开始了。

I'm gonna start a new chapter in my life. Today's the day I'm gonna go for that walk. I'm not gonna have a drink tonight after work. Holy cow. And next thing you know, you see a new chapter starting.

你开始写日记。你有了不同的想法。你以新的眼光看待自己。你发现一家新咖啡馆，突然开始和旁边的人聊天，而不是一个人坐在那里觉得自己像个失败者、满脑子消极想法。哦，不，不，不，因为你不是那种无缘无故情绪低落、充满负面想法的人。

You see yourself journaling. You have different ideas. You look at yourself differently. You find a new coffee shop where all of a sudden you're talking to somebody next to you instead of sitting there alone feeling like a loser and thinking negative thoughts. Oh, no, no, no, because you are not the kind of person that just is in a bad mood and has negative thoughts for no reason.

你是那种今天醒来就说：今天，一个令人兴奋的新篇章开始了的人。让我问你一个问题。

You're the kind of person who is waking up today saying today, an exciting new chapter is starting. Let me ask you a question.

为什么你只在糟糕的事情发生时才想到开启新篇章？为什么非得等某件事结束？你随时都可以创造新的开始。今天不就是创造新开始的完美日子吗？你的大脑会喜欢的。

Why do you only think about starting a new chapter when something horribles happen? Like, why do you have to wait for something to end? You can create a new beginning anytime you want. Wouldn't today be the perfect day to create a new beginning? I mean, your brain would love one.

我想让你停一下，看看等待——等事情慢下来、等这一章结束、等这段关系终结、等学期结束——是如何推迟美好事物的？你决定在任意一天开启新篇章都可以，那为什么不今天就做呢？我想让你明白的是

I want you to stop for a minute and see how actually waiting, waiting for something to slow down, waiting for this chapter to end, waiting for this relationship to be over, waiting for the semester to be over, how that delays the good stuff? You get to start a new chapter any day you decide to, so why not do it today? And here's the thing I want

你的大脑会寻找你告诉它要期待和寻找的东西。真的。研究就是这么说的，你的大脑是中立的，它必须由你告诉它做什么来编程。所以，如果你期待今天开启一个令人兴奋的新篇章，如果你期待事情变好，你就在训练大脑去发现它。

you to understand, your brain looks for whatever you tell it to expect and look for. It does. This is simply what the research says, that your brain is neutral. Your brain has to be programmed by what you tell it to do. So if you expect an exciting new chapter to start today, if you expect things to be good, you're training your brain to find it.

关于这一点有大量研究。事实上，我在《击掌习惯》里写了很多。在你的大脑里有一个过滤系统，叫做网状激活系统，我喜欢简称它为RAS。RAS，就是网状激活系统。

There's so much research around this. In fact, I I write about it extensively in the high five habit. There is something called in your brain, there's this filtering system in your brain called the reticular activating system. I like to call it the RAS. The RAS, the reticular activating system.

它是个过滤器。你可以把它想象成罩在你头上的发网。它是大脑里的一簇神经元，充当过滤器，这家伙任务艰巨。RAS得过滤世界上的所有信息，并决定哪一小部分信息

It's a filter. I want you to think about it. It's almost like a hairnet that sits over your head. It's a network of neurons in the brains that acts as a filter, and this sucker has a big job. The RAS has to filter all the information in the world, and they have to decide what is the tiny fraction of information.

——头条、邮件、驶过的汽车、背景里的音乐、咖啡馆里摆在你面前的15块糕点——就像，有太多疯狂的信息朝你涌来，你甚至没意识到。如果所有这些信息都进入你的意识，你知道会发生什么吗？你的脑袋会从肩膀上炸成百万片，你会死。我发誓。

The headlines, the emails, the cars passing by, the music playing in the background, the 15 pastries in front of you, you know, at the cafe that you're at right now. Like, there's so much insane information coming at you, you don't even realize it. If all that information got into your conscious mind, you know what would happen? Your head would explode into a million pieces right off your shoulder, you'd be dead. I I swear to God.

就像汽车引擎过热烧毁一样。所以RAS在保护你免受信息过载，它只允许极小一部分

It'd be like a car engine burning up. So the RAS is protecting you from information overload, and so it only allows a tiny fraction

信息进入你的意识。事实上，只有四种东西

of information to come in to reach your conscious awareness. In fact, there's only four things

能被允许进入你的大脑。想知道是哪四种吗？你的名字。你有没有在拥挤的地方突然想，等等，是不是有人在叫

that it allows into your mind. You ready what it is? Your name. Have you ever been in a crowded area and you're like, wait, did somebody just call

我的名字？然后你转过身。那就是你的RAS在说，哦，快进来。确保你听到那个。另一个，任何对你安全的威胁。

my name? And you turn around. That was your RAS saying, oh, come on in. Let's make sure you hear that. Another one, any threat to your safety.

你有没有注意到自己简直就是第一反应者？如果有人像——你就会——那就是RAS，让所有信息涌入，这样你就不会死。还有一个，哦，当你觉得有人对你感兴趣时。你很快就能捕捉到那些信号，不是吗？然后酒吧里的其他人就像消失了一样。

Haven't you ever noticed that you are literally a first responder? If somebody's like, and you're like, that's the RAS, letting all of that information in so you don't die. Another one, oh, when you think somebody is interested in you. You pick up on those signals pretty quickly, don't you? And we just like the rest of the bar just disappears.

你可能在一场派对上，然后

You could be at a party and all

突然你觉得好像有别人对你感兴趣。其实那间屋子里根本没有别人。

of a sudden you think somebody else is like interested in you. There's nobody else in that room.

那就是你的RAS。它像激光一样聚焦在上面。而这就是圣杯。

That's your RAS. Laser focusing on that. And here's the holy grail.

准备好了吗？这就是为什么这八句话起作用。RAS，也就是你大脑里的这个过滤器，会让任何大脑认为对你重要的信息通过。我会给你一个例子，真正说明它有多强大，以及为什么你必须停止让大脑只是消极地运转，而要认真给它编程，输入对你重要且积极的内容。这个过滤器，RAS，它全天候实时工作。

You ready? This is why these eight sentences work. The RAS, this filter in your brain, allows in anything that your brain believes is important to you. I'm going to give you an example that will really illustrate what I'm talking about in terms of how powerful this is and why it is essential that you stop just allowing your brain to be a negative space and you get serious about programming it with what's important to you that's positive. This filter, the RAS, it is working in real time twenty four seven.

它从不休息，并且会根据你关注的内容和你认为重要的事实时更新。我想给你举个例子，让你真正明白这有多强大。你有没有曾经想买一辆新车？假设你想买一辆，我不知道，比如一辆绿色的皮卡。有趣的是，一旦你有了想买绿色皮卡的想法——我刚才注意到本看了我们的高级制片人艾米一眼，因为我觉得他一直在想……你真的在考虑买一辆绿色的吗？

It never takes a break, And it updates in real time based on what you focus on and based on what you think is important. I wanna give you an example of how this works so you really understand how powerful this is. Have you ever been interested in buying a new car? Let's say that you're interested in buying, I don't know, like a green pickup truck. What's interesting is the second that you're interested in buying a green pickup truck and I just noticed Ben looked at our senior producer, Amy, because I have a feeling that he's been thinking about are you thinking about buying a re really?

哦，你在开玩笑吗？什么？好吧。这也把我吓坏了。

Oh my are you kidding? What? Okay. It's freaking me out too.

但我们正在思维融合，本。看，这就是结果，各位。当你脑子里有积极的程序时，各种奇妙的事情就开始发生，因为你的思想就是能量。它们确实是。这背后有物理学原理。

But we are brain melding, Ben. See, this is what happens, everybody. When you have positive programming in your mind, all kinds of wacky stuff starts to happen because your thoughts are energy. They are. Like, there's physics around this.

我一定是刚好捕捉到了，本。我不知道是什么。对了，他是RAS。所以让我告诉你。假设你就像本一样。

I must have just picked up on that, Ben. I don't know what. Well, he's RAS, by the way. So so let me tell you this. So let's say you are like Ben.

你会想，我想要一辆绿色的皮卡。知道吗？有趣的是，在你对绿色皮卡感兴趣之前，你从来没注意到它们。你看见各种车，但从没想过绿色皮卡。

You're like, I want a green pickup truck. K? What's interesting is before you get interested in green pickup trucks, you never see them. You see all kinds of cars. You never think about green pickup trucks.

你看不到绿色皮卡。然后你开始想，也许我要买辆绿色皮卡，因为这颜色很特别，我觉得绿色皮卡不多。绿色皮卡突然对你重要了。你的大脑开始关注。就在你说“我想我对绿色皮卡感兴趣”的那一刻，猜猜你的大脑做了什么？

You don't see green pickup trucks. And then you start thinking, maybe I'm gonna get a green pickup truck because that's a unique color, and I don't think there's a lot of green pickup trucks. Green pickup trucks just got important to you. Your brain is paying attention. And the second you said, I think I'm interested in green pickup truck, guess what your brain did?

哦，过滤器变了，它说“本对绿色皮卡感兴趣，让绿色皮卡进来吧”。接下来你知道，本又看到一辆。他会想，是不是人人都有绿色皮卡？因为现在他到处都能看到。

Oh, the filter changes and is like, Ben is interested in green pickup trucks. Let's let the green pickup trucks in. Next thing you know, Ben is driving another one. He's like, does everybody have a green pickup truck? Because now he sees them everywhere.

当他走进经销商去试驾时，猜猜发生什么？大脑现在被编程：哦，他是认真的，因为他开始采取行动了。本会看到更多绿色皮卡，多到让他开始怀疑自己到底还要不要绿色。现在他笑了，因为确实如此。

When he walks into the dealership to go test drive one, guess what? The brain is now getting programmed. Oh, he's really serious about this because he's now taking steps to do this. Ben is gonna see even more green pickup trucks so much so he might now question whether or not he wants the color green. Now he he's laughing because he's it's true.

现在真正有趣的地方来了：那些绿色皮卡一直都在。

Now here's the really interesting thing. Those green pickup trucks were always there.

你只是没告诉你的大脑它们对你重要。所以过去因为你没告诉大脑这很重要

You just hadn't told your brain they were important to you. So you, in the past, because you didn't tell your brain this was important to

你，你的大脑就把它们屏蔽了，因为大脑只允许这四样东西进入意识。当你告诉大脑某事对你重要时，什么会

you, your brain just blocked them out because your brain only lets these four things in to the conscious mind. When you tell your brain that something is important to you, what are

你还好吗？你在故意给它编程。

you doing? You're deliberately programming it.

这就是你在做的事。你在告诉大脑里的那个过滤器：这对我很重要。而给大脑编程的方法之一，就是不断重复你对某件事的兴趣，所以这些句子才这么关键。如果你每天醒来都说“今天会是超棒的一天”，你的大脑和网状激活系统就会开始反应：哦，明白了，这很重要。

That's what you're doing. You're telling that filter in your mind, this matters to me. And one of the ways that you program your mind is that you repeat your interest in something, which is why these sentences are so important. If you start waking up every day and you say, today's gonna be a great day, your brain and your aria start going, oh, okay. This is important.

我得把过滤器调一调，去找今天会很棒的理由。如果你醒来告诉自己“今天会有酷事发生”，大脑就会说：哦，这很重要，我得去找酷事。如果你每天醒来对自己说“无论今天发生什么，我都能搞定”，大脑就会：哦，收到。

I gotta now change the filter and look for reasons for this to be a great day. If you wake up and you tell yourself, something cool is gonna happen to me today, your brain's like, oh, this is important. I gotta look for something cool to happen. If you wake up every day and you say to yourself, no matter what happens today, I can handle it. Oh, okay.

加倍强化你应对一切的能力。不断提醒你、给你例子，这一点非常重要。我懂了，我懂了，这很重要。

Doubling down on your capacity to handle things. Really important to keep reminding you and showing you examples of that. I got it. I got it. This is important.

而当你告诉自己“今天开始了一个激动人心的新篇章”，大脑就会：新开始？走起！试试新东西！就像那辆车一样，突然之间，因为我正在给你讲的这套科学原理，也就是网状激活系统——我管它叫“发网”，虽然这名字不够性感，但你能看见它。

And if you tell yourself, an exciting new chapter is beginning today, your brain is like, new beginnings. Let's go. Let's try some new things. Just like the car. All of a sudden, because of the science that I'm explaining to you and the reticular activating system, I know I call it the hairnet, that's not that sexy, but then you can see it.

对吧？就像你在快餐店打工，必须戴那种丑发网。呃，我在餐厅打工时可讨厌那玩意儿了。RAS就像那发网。

Right? Sort of like you work in fast food and you gotta wear that ugly hairnet thing. Ugh. I hated that when I worked in a restaurant. That RAS is like that.

只有四样东西能进来。所以这才管用。重复就是在编程，因为重复告诉大脑：这很重要。看见绿色皮卡对我很重要；找到“今天很棒”的理由对我很重要。

It's like only four things are getting in here. That's why this works. And repeating it is how you program it because the repetition is telling your brain, this is important. It's important to me to see green pickup trucks. It is important to me to see reasons to have a great day.

期待酷事发生对我很重要；提醒自己“无论发生什么我都能搞定”对我很重要。是不是很酷？有硬核科学解释这些句子为什么有效。这四句我们拆解过的句子，加上你现在学到的科学原理，如果早上对自己说，真的会让你感觉更好。

It is important to me to expect something cool to happen. It is important to me to remind myself that no matter what happens, I can handle it. Isn't that cool? That there's hard, science that explains why these sentences work? These four sentences that we've unpacked and the science that you're now learning, if you tell them to yourself in the morning, they're gonna make you feel better.

我想让你也把别人的早晨点亮。如果你想到某个朋友正需要打气，需要学会这些简单句子和整套科学，来给大脑编程、让自己“无缘无故心情好”，那就立刻把这一集发给他/她。我保证，这就是他们今天最需要听到的礼物。

I want you to make someone else's morning better. If you're thinking of a friend who could really use a boost, who needs to learn these simple sentences and all of this science to program their mind for positivity, to learn the skill of being in a good mood for no reason, send them this episode right now. It is exactly what they need to hear today. I promise you. It is going to be a gift.

别走开，因为回来我们就继续下一句你早上要对自己说的话，你一定得听下去。跟我一起。欢迎回来，我是你的伙伴梅尔·罗宾斯，我们正在聊每天清晨你都应该对自己说的八句话。哦，我爱这句，因为你值得。

And don't go anywhere because when we come back, we are picking right up with the next sentence that you're gonna say to yourself in the morning, and you have to hear it. Stay with me. Welcome back. It's your buddy, Mel Robbins, and you and I are talking about eight things you should tell yourself every single morning. Oh, I love this one because you deserve this.

这就是我会作为朋友对你说的话。我现在就告诉你，这也是你需要对自己说的话。听好了：我需要给自己更多肯定，因为我真的很努力。说实话，你确实在拼命努力。

This is the kind of sentence that I would say to you as your friend. I'm telling you right now, and this is why you need to say this to yourself. Here it is. I need to give myself more credit for how hard I'm trying. Let's be honest, you are trying hard.

你每天醒来——你根本不知道你一天做了多少事，却从不为此给自己点赞。你知道在如今这个世界，毫无理由地保持好态度过完一天有多难吗？可你做到了。你起床，尽力完成晨间流程，赶去上班或上学，你拼尽全力，回邮件、回消息，把脑力倾注在这些事上，努力照顾自己，努力维系人际关系，努力找乐子，努力多赚点钱。天啊，你

You wake up every you have no idea how much you do every day, and you don't give yourself credit for it. Do you know how hard it is to get through the day in today's world with a good attitude for no reason? And yet you're doing it. You get up, you do your best with your morning routine, you get yourself to work or to school, you are doing your best, you're answering the emails, you're responding to the texts, you're pouring your brainpower into those things, you're trying to take care of yourself, trying to stay connected to people, you're trying to have fun, you're trying to make more money. Like, my God, do you

知道自己有多努力吗？你得多给自己一点认可！你需要

know how hard you're working? How hard you're trying? You need to

为这份努力多给自己一些掌声，而不是满世界扫描那件没做完的事。我的意思是，你把整张待办清单都搞定了，就剩一件事，这难道不厉害吗？可

give yourself more credit for how hard you're trying instead of constantly scanning the world for the one thing you didn't do? I mean, isn't it kind of amazing that you can get through your entire to do list except for

偏偏那一件没完成的事，就成了你聚焦的焦点？你今天在工作上能做对115件事，可你知道自己会惦记什么吗？你会死磕开会时说的那句没人接话的点。那就是你要聚焦的。为什么？

one thing, and that one thing that you didn't get to is the thing that you're gonna focus on? You can do 115 things correct at work today, but you know what you're gonna focus on? You're gonna focus on the one thing that you said in that meeting that nobody chimed in about. That's what you're going to focus on. Why?

因为你已经把自己训练得态度消极，

Because you've trained yourself to have a bad attitude and to be in

无缘无故就情绪低落。你训练自己只盯着没做到的事，而不是为所有已经做到的事点赞。该停手了。如果你的内在批评者比内在啦啦队、教练或朋友的声音都大，这句话就是你要说的。

a bad mood for no reason. You've trained yourself to see the things you're not doing instead of giving yourself credit for all the things you are doing. It's time to stop that. If your inner critic is louder than that inner cheerleader or coach or friend, this sentence is what you

需要说的。

need to say.

看，即使结果没像你希望的那样快速出现，努力也算数。关键是你要加倍肯定自己的付出，否则你就会放弃。如果你一直在打击自己、揪着一点小失误不放，那干嘛还要坚持度过人生的艰难期？有时候你最辛苦的工作是看不见的，周围人都看不到。

See, effort counts even when the results aren't coming as fast as you would like them to. And it's important that you double down and give yourself credit for how hard you're trying, otherwise you're gonna stop. Like, why would you continue to push through the hard periods of your life if you're constantly bashing yourself and pointing out the one thing you didn't do well? Like sometimes the hardest work you're doing is invisible. It's invisible to the people around you.

别让它对你自己也隐形。你自己的认可最重要。除了培养“无缘无故就心情好、态度好”这项技能外，如果还有一件事我坚持在做，那就是——我的默认状态。我有意识地把自己设定成这种思维方式。

Do not make it invisible to yourself. Your own acknowledgment matters the most. Like if there's one thing that I do other than developing the skill of being in a good mood and having a good attitude for really no reason. It's like my resting default. I have consciously programmed myself to think this way.

我还做了一件别的事：我训练自己别再不停地批评自己，而是三倍放大自己做得好的地方——不是出于傲慢，而是因为这会形成一种飞轮效应。如果你能成为自己的啦啦队，这正是整本《击掌习惯》的核心。它讲的是用科学方法给自己设定庆祝、积极、为自己喝彩的程序，因为人生需要这个。生活已经够难了，别再拖自己后腿。如果你只在别人注意到时才感到自豪，那你就会一辈子都在等待他人的认可，而它可能永远不会到来。

One other thing that I have done is I have trained myself to stop constantly criticizing myself and to triple down on the things that I'm doing well, not out of arrogance, but because it creates this, like, flywheel. If you are your own cheerleader, that's what the entire book, The High Five Habit, is all about. It's all about the science of programming yourself for celebration and for positivity and for really cheering yourself on because you need that in life. Life is hard enough without you dragging yourself down. If you only feel proud of yourself when somebody else notices, then you're gonna spend your entire life waiting for validation from other people and it might never come.

你得现在就给自己贴一枚金星，因为你值得。熬夜的是你，做艰难决定的是你，狂刷邮件和待办清单的是你，没人看见时还在坚持的也是你。

You gotta give yourself a gold star right now because you've deserved it. You're the one that's putting in the late nights. You're the one that makes the hard choices. You're the one who is plowing through the emails and the to do list. You're the one who keeps going when no one's watching.

也许这一周你很糟糕，但然后——哦，你又把自己拉起来，重新去健身房，重启早晨例行。这值得被肯定。我一直在为你鼓掌，但你也得接棒，你得帮帮我，你得看见自己的努力，把自己的油箱加满，才能继续冲。大胜利容易看见，但——哇哦。

You're the one who may have a bad week, but then, oh, you pick yourself back up and you get back to the gym and you restart the morning routine. That's worth acknowledging. I mean, I'm always here acknowledging you, but you to pick up the slack, You got to help me out with this. You got to recognize your own effort and fill your own tank up so you can keep going. It's easy to see the big wins, but oh, wow.

想真正开始赢？你得每天为小事鼓掌。你下床了？

You want to start truly winning? You gotta start clapping for the little things every single day. You got out

好样的。棒极了。nice，我喜欢。

of bed? Good job. Excellent. Nice. I love that.

你今天回了几封邮件，你在赢。

You answered some emails today. You're winning.

我看见你了，你做到了。嗯哼。你今天在会议上发言了，尽管有点——哦，对，好样的。

I see you. You did that. Mhmm. You spoke up at work today even though you were a little oh, yes. All right.

你能搞定。我爱这一点。你送孩子上学，连轴转地撑完一场接一场的会，还打电话关心年迈的父母。

You can handle it. I love that. You did school drop off. You held it together through back to back meetings. You checked in on your mom and dad who are aging.

你还设法往嘴里塞了点食物，吃了晚饭，并和家人在一起。我的天。

You still managed to shove some food in your mouth and have dinner and be present with your family. Holy cow. As far as

在我看来，你这就是在人生里大获全胜，句号。

I'm concerned, you're winning at life, period.

这是这句话重要的另一个原因。我得给自己更多肯定，因为我真的很努力。我想让你别再向外寻求认可，因为那样做就是把主动权交给别人。别人要是不认可你，就随他们去吧。我们要把注意力放在“让我”这部分。

And here's one of the other reasons why this sentence matters. I got to give myself more credit for how hard I'm trying. I want you to stop looking outside yourself for validation because when you do that, you give other people power over you. Like, if other people aren't acknowledging what you're doing, let them. We gotta focus on the let me part.

让我为自己所做的每一件事点赞。我很棒。我很拼。我知道自己的出发点是好的，我知道我是个好人，所以跟我一起说。

Let me give myself credit for everything I do do. I'm good. I'm hard. I know my intentions are good. I know I'm a good person, so repeat after me.

我需要为自己有多努力而给自己更多肯定。嗯哼。每天早上都重复这句话，你猜会怎样？你会真的觉得自己在肯定自己的努力，那感觉超棒，还会激励你继续前进。

I need to give myself more credit for how hard I'm trying. Mhmm. You start repeating that every single morning, and guess what? You're gonna feel like you're giving yourself credit for how hard you're trying, and that feels really good. And it also fuels your desire to keep going.

这就是秘诀。我喜欢。好了，我猜你正坐着想：行，梅尔，我有几个问题要问你，几个问题。

That's the secret. I love that. All right. I bet you're sitting there going, okay, Mel, couple questions. Couple questions for you, Mel.

我得大声说出来吗？

Do I have to say them out loud?

我真的得一起床就喊“今天会是超棒的一天”吗？是的，是的。因为这样能调动更多大脑区域。要是你有点害羞、旁边有人、或者觉得尴尬，没关系，我懂你。

Do I have to truly wake up and be like, today's gonna be a great day? Yes. Yes. Because it engages more of your brain. And if you're a little shy or you're next to somebody or you feel a little embarrassed, I got you.

没关系，我们先从心里默念开始。还有一个加码办法：写下来。写下来效果更赞。

It's okay. Let's just start by thinking them. Here's another way you can boost it. Write it down. Writing it down is even more effective.

为什么？因为当你拿起笔写下“今天会是超棒的一天。今天会有好事发生在我身上。无论发生什么，我都能应对。今天是激动人心的新篇章的开始。我值得为自己的努力点赞”时，你的感官被调动了。

Why? Because when you grab that pen and you start to write these down today's gonna be a great day. Something cool is gonna happen for me today. I no matter what happens, I'm capable of handling it. Today's the beginning of an exciting new chapter.

你调动越多感官，大脑就会想：哟，她这次是认真的，她都拿笔了，我感觉到她在写，她坐下动笔，她动真格了，我得注意，这很重要，赶紧把这加到清单里。

I deserve more credit for how hard I'm trying. When you write that down, you grab the pen, it engages your senses. And the more senses you involve, guess what? Your brain's like, oh, shoot, she's really serious about this right now because she got the pen. I'm feeling her write this thing.

我就像：她坐下动笔，她动真格了，我最好注意，这很重要，赶紧把这加到清单里。

I'm like, she's sitting down like she's putting pen to paper. She means business. I better pay attention. This is important. Let's add this to the list.

我们不仅要让那辆绿色皮卡进来，还得让你为自己的努力点赞。你可能也在想，梅尔，

It's not just the green pickup truck that we gotta let in. We gotta let in credit for how hard you're working. You may also be wondering, Mel,

多久才

long do

我得这么做？我到底多久才会真正感觉不一样？我也研究了这个问题。我想让你这样做：坚持三十到六十天。

I have to do this? Like, how long before I'm gonna, like, actually feel different? Well, I research that too. Here's what I want you to do. I want you to do this for thirty to sixty days.

你注意到他们刚说了三十到六十天吗？太长了。你知道这是什么吗？这种反应，就是你无缘无故把大脑设定成消极态度的例子。你有三十到六十天。

Did you notice they just went thirty to sixty days? That's too long. You know what that is? That kind of reaction, that is a example of the fact that you've programmed your mind to have a bad attitude for no reason. You got thirty to sixty days.

不管你怎么过，这三十到六十天总会过去。那我们就一起练出无缘无故就心情好、态度好的本事，好吗？我们要通过给大脑编程来实现。要知道，给大脑重新布线需要重复。你得想多少次绿色卡车，才会发现它们到处都是？

You're gonna live thirty to sixty days regardless of what you do. So how about we develop the skill together of being in a good mood and having a good attitude for no reason? And we're gonna do that by programming your brain. See, when you rewire your brain, rewiring takes repetition. You know how many times you gotta think about a green truck before you see them everywhere?

大概想三十到六十次，然后它们就突然无处不在，你开始

Probably 30 to 60 times, and then all of a sudden they're everywhere, you're kinda thinking about

想着并注意到，接着砰的一声，好像到处都是。你把担心当成默认模式花了多久？一辈子。学会焦虑花了多久？一辈子。

it and noticing, then boom, it's like it's everywhere. How long did it take you to learn how to worry as your default? Your whole life. How long did it take you to learn to be anxious? Your whole life.

学会在每一步都怀疑自己花了多久？哦，你一辈子都在这么做。所以如果你一直在给大脑输入负面

How long did it take you to learn how to doubt yourself at every turn? Oh, you've been doing that your whole life. So if you've been programming negativity

和自我怀疑的程序，年复一年，那我觉得你应该给我区区三十到六十天，不是吗？我认为用这点时间做积极重编程值得小小实验一下。别再怀疑你能不能把这程序装进去，别再怀疑你能不能坚持三十到六十天，而是开始告诉自己：无论发生什么，我都有能力把这三十到六十天扛过去。想过这一点吗？毕竟你得覆盖旧程序。

and self doubt for years and years and years, I think you should give me a lousy thirty to sixty days, don't you? I think a positive reprogramming is worth a little experiment for thirty to sixty days. How about you stop doubting your capacity to have the programming take hold and doubting your capacity to do this for thirty to sixty days and you start saying, no matter what happens, I'm capable of handling this for thirty to sixty days. Ever think about that? I mean, you do have to override the programming.

所以，如果你每天早上都大声说出来，直到不用提醒就能脱口而出，猜猜会怎样？你的大脑就会自动执行。就像本早上发短信那样。其实我家也这样。大家都会说，嘿，今天会是

So if you keep saying it out loud in the morning until you don't have to remember to say it out loud, guess what? Your brain just automatically does it. It's kinda like the way that Ben texts in the morning. And the way in fact, so does my family. Everyone's like, hey, it's gonna be

美好的一天。祝大家今天都开心。对。你知道吗？仔细想想，我

a great day. Have a great day, everybody. Yeah. You know what? Come to think of it, I

也许就能拥有美好的一天。谢谢你提醒我的大脑，我可以选择是否保持积极的态度、是否让今天成为美好的一天，或者是否去寻找让今天变好的理由。所以，你醒来时处于高度可暗示的状态。这也是我希望你早上就对自己说这些话的原因。我们已经聊过很多次了。

might just have a great day. Thank you for reminding my brain that I get to choose whether or not I'm gonna have a great attitude or I'm gonna have a great day or I'm gonna look for reasons to have a great day. So you wake up in a highly suggestible state. That's why I also want you to tell yourself these things in the morning. We've talked about a lot of this.

你的皮质醇水平高，前额叶皮层清晰，潜意识完全敞开。你第一时间塞进大脑的东西会整天回响。我给你举个例子：有没有一醒来就犯大错先去看短信或邮件？你知道你刚刚做了什么吗？

Your cortisol is high, your prefrontal cortex is clear, your subconscious wide open. Whatever you put into your brain first thing is gonna echo all day. I'm gonna give you an example. Ever wake up and make the horrible mistake of checking texts or email first thing? You know what you just did?

你给大脑编了程。短信里的任何内容，都在给大脑编程。邮件里的任何内容，也在给大脑编程。千万别这么做。我希望你脑海里的第一句话是——

Programmed your brain. Whatever is in the text messages, programmed your brain. Whatever is in email, programmed your brain. Do not do that. I want the first thing in your mind to be that first sentence.

今天会是美好的一天。酷事儿即将发生。你明白我的意思了吧？

Today's gonna be a great day. Something cool is gonna happen. You're getting the drift, aren't you?

好，进入下一句。这是第六句：我可以是一个“正在进行时”的作品。

Alright. Let's get to the next sentence. This is the sixth one. I'm allowed to be a work in progress.

我喜欢这句。我超爱这句，因为

I love this. I love this because

你可能总想把事情做到完美，或者等待完美时机，或者因为觉得自己还没准备好而拖延。这种态度是很久以前基于负面情绪和恐惧被植入的。当你开始重复“我可以是一个正在进行时”，你其实是在告诉大脑：我们要在这里成长，我们会犯错，我们是未完成的版本。

you probably struggle with trying to make things perfect or looking for the perfect time or putting things off because you don't think you're ready. That is an attitude that got programmed in a long time ago based on negativity and fear. When you start to repeat, I'm allowed to be a work in progress, what you're basically saying is you're saying, Hey brain, we're going to grow here. We're going to make mistakes. We're a work in progress.

所以，放手去做吧。你在允许自己不必事事完美。你知道，如果

So let's do this thing. You're giving yourself permission to not have it all together. You know, if

你觉得生活哪个方面还没理顺，就直接说：我还没搞定，但我会继续

you feel like you don't have your act together in any area of your life, just say, I'm not going

现在担心这个。首先，因为无论发生什么，我都有能力应对。其次，我可以是一个“进行中”的人。我不需要知道所有答案。我不需要把一切搞明白。

to worry about that right now. First of all, because no matter what happens, I'm capable of handling it. But second, I'm allowed to be a work in progress. I don't have to have all the answers. I don't have to have it all figured out.

我的桌子可以乱。我的孩子们可以打架。那个重要会议，我不需要

My desk can be messy. My kids can be fighting. That big meeting later, you know, I don't have to

知道所有答案。我可以是一个“进行中”的人。你知道，这档播客永远是个“进行中”。《Let Them Theory》这本书，是个持续了两年、现在仍在进行的“进行中”。

have all the answers. I'm allowed to be a work in progress. You know, this podcast, it's always a work in progress. The Let Them Theory book, it was a work in progress that lasted two years. It still is.

你知道吗，就在今天早上，录制前我还在回邮件。你知道《Let Them Theory》出版的书里有多少错误吗？天哪，你们一直在发现。它就是个“进行中”。

Do you know just this morning, I was on email before we were taping, and I was answering an email. Do you know how many mistakes are in the Let Them Theory book that got published? Oh my gosh. You guys keep catching them. It's a work in progress.

实际上，很多版本——它要出63种语言，这简直让我震惊——封底免费下载的网址都印错了。为什么？因为它是个“进行中”。哎呀，我们发错了手册版本。

In fact, a lot of the editions, it's coming out in 63 languages, which just blows my mind, has the wrong URL for the free downloads in the back. Why? It's a work in progress. Oops. We sent the wrong, version of the manual.

哎呀，我们正在解决，因为它是个“进行中”。为什么不把注意力放在全球已有600万人购买并阅读了这本书这件事上？为什么不关注“随他们去吧”和“让我自己来”这句话正在改善你的人际关系？它让你感到平静与力量。

Oops. We're sorting it out because it's a work in progress. Why not focus on the fact that 6,000,000 copies of that book have been bought and read by people around the world? Why not focus on the fact that the let them theory and saying let them and let me is helping your relationships? It's helping you feel peace and power.

当你说“我是个‘进行中’。无论发生什么，我们都能解决。”你就能乘风破浪，一封邮件不会把你击垮或把你拖进压力隧道。为什么？因为你已经练就了保持好心情、好态度的技能，不仅无缘无故，而且无论发生什么。

You know, when you say, I'm a work in progress. No matter what happens, we'll figure it out. Now you ride the wave, and a single email doesn't take you down or put you in one of those stress tunnels. Why? Because you have developed a skill of being in a good mood and having a good attitude, not only for no reason, but in despite of what may happen.

因为你知道你能搞定。你知道你是个“进行中”。你知道这是你人生激动人心的新篇章。所以让我给你下一句，这句真的很棒，因为它能创造动力，让你感觉美好即将来临。准备好了吗？

Because you know that you can figure it out. You know that you're a work in progress. You know that this is an exciting new chapter of your life. And so let me hit you with the next sentence because this one's a really good one because it creates momentum and it creates this sense that something awesome is coming. You ready for this sentence?

只要我持续出现，生活就会回报我。再说一遍：只要我持续出现，生活就会回报我。生活中很容易埋头苦干，做我所谓的“重复动作”。这些动作就像每天在学校、生意、健康或写歌、写作时必须做的那些烦人又痛苦的小事。

If I keep showing up, life will reward me. Let's say that one again. If I just keep showing up, life will reward me. It is so easy in life to put your head down and do what I call the reps. The reps are like those little annoying painful things that you have to do every day at school or in your business or with your health or, you know, writing the song or writing

写书。就是那些无聊的小重复动作。天哪，太讨厌了。而你想要的结果正在路上。

the book. Just a little boring work doing the reps. Oh my god. It's the worst. And the results that you want are coming.

放弃太容易了。你知道吗，人生就是你自己对抗你自己。我个人相信那句著名的Jay Z名言。它大概是这样说的。我

It is so easy to quit. You know, in life, it's you against you. I personally believe there's that famous Jay Z quote. It goes something. I'm gonna

可能会记错，欢迎写信纠正我正确的版本，但大意是：我们做的最天才的事就是没放弃。我真的相信，你能实现你想要的。听着，它可能不是你想象的样子，它可能没在你以为的时间线上发生。但如果你每天早上醒来，只对自己说

get it wrong, and free to write in and tell me what the right one is, but it's something like the genius thing that we did is we didn't quit. Like, I really do believe that you can achieve the things that you want. And look, it may not look like you thought it would look. It may not occur on the timeline that you think it's supposed to occur on. But if you wake up every morning and just say

一句真话：只要我持续出现，生活终会回报我。

to yourself, the truth, if I just keep showing up, life will reward me.

我喜欢这句话，因为你在告诉大脑：我不是轻言放弃的人。你知道我们是什么吗？我们就是不断出现，我们知道只要持续出现，生活终会回报我。这就是游戏规则。游戏不是达成目标。

And I love this because you're telling your brain, I'm not a quitter. You know what we are? We just keep showing up, and we know that at some point life will reward me if I just keep showing up. That's the game. The game isn't achieving.

游戏是持续出现。游戏是不放弃。所以你可以用这句咒语训练大脑。只要我

The game is showing up. The game is not quitting. And so you can train your brain with this mantra. If I

持续出现，只要

just keep showing up, if

我继续做重复动作，只要我埋头苦干，日复一日、周复一周、月复一月、年复一年地投入，只要我持续出现，生活最终会回报我。这是真的。每一个你崇拜的人，每一个拥有你想要的一切的人，无论是你想要的爱情、健康、身材、事业、成功或音乐生涯，我向你保证，深挖他们的故事，你会发现他们没放弃，他们只是持续出现。而在你想放弃的那些时刻，因为没按你的时间线发生，你就容易态度糟糕或心情低落，然后放弃。

I just keep doing the reps, if I just keep my head down, and I just keep putting in the work day by day, week by week, month by month, year by year, if I just keep showing up, life will eventually reward me. It is true. Every single person that you admire, everybody that has everything that you've ever wanted, whether it is the love story that you want or it's the health that you want or the body that you want or the career that you want or the success or the music career, whatever it may be, I promise you, if you dig into their story, you will see they didn't quit. They just kept showing up. And in those moments when you want to quit, it is so easy to have a bad attitude or be in a bad mood because it hasn't happened on your timeline and then you quit.

别那样做。别那样做。继续前行的理由很简单：只要你持续出现，生活就会回报你。这就是你给大脑编程，让它拥有耐力的方法。这就是

Do not do that. Do not do that. There is a reason to keep going, and the reason is the simple truth, that if you just keep showing up, life will reward you. And that is how you program your brain to have stamina. That's how

你给大脑植入希望的方法。这就是你训练大脑穿越障碍的方法，因为即使还没发生，也只是还没发生而已。只要我持续出现，生活就会回报我。作为你的朋友，我

you program your brain for hope. That is how you program your brain to move through obstacles because even if it hasn't happened, it just means it hasn't happened yet. If I just keep showing up, life will reward me. And as your friend, I'm

要告诉你，这是真的。生活会回报。是你对抗你自己。别放弃。这句话就是让你给大脑编程，让它不背叛你的方法。

gonna tell you, it's true. Life will. It's you against you. Don't quit. That sentence is how you program your brain to not quit on you.

好吗？因为我不想你放弃。我希望你继续出现，这样生活才会回报你。还有我爱的最后一句话。哦，我超爱这一句送给你的。

Okay? Because I don't want you to quit. I want you to keep showing up so that life will reward you. And the final sentence that I love. Oh, I love this one for you.

我爱这句。我爱这句。

I love this. I love this.

我爱这句。我爱这句。我对这个世界有重要的贡献。让这句话沉淀一分钟。我对这个世界有重要的贡献。

I love this. I love this. I have an important contribution to make to the world. Just let that one sit for a minute. I have an important contribution to make to the world.

你确实有。我们是朋友，你可以对我坦诚。你内心深处知道，有更大的使命在等着你，有你注定要做出的精彩贡献。你可能还不知道它是什么，但你知道这是真的。

You do. And we're friends. You can be honest with me. You know deep down that there's something greater that's meant for you, that there's something awesome that you're meant to contribute. You might not know what it is, but you know that it's true that you do.

而作为你的朋友，我想告诉你，如果你曾感到隐形，如果你曾怀疑自己所做的是否重要，如果你曾怀疑你是谁是否重要，那么这句话的美妙之处就在于：我对这个世界有重要的贡献。它肯定了你内心深处默默坚持的信念——你确实对这个世界有重要的贡献。

And I wanna tell you as your friend, if you've ever felt invisible or if you've wondered if what you do matters, if you've wondered if who you are matters, here's what I love about this phrase. I have an important contribution to make to the world. It affirms that deep belief that you have, that you hold quietly on your own, that you do have an important contribution to make to the world.

你的存在、你的想法、你的故事、你生命中的经历、你要分享的经验、你采取的行动、你在这个世界中的行走方式、保持好心情、对人友善，这些都对你周围的世界产生强大的连锁反应。

Your presence, your ideas, your stories, the experiences that you've had in your life, the lessons that you have to share, the actions that you take, the way that you move through the world, being in a good mood, being kind to people, these things have a powerful ripple effect on the world around you.

对咖啡师说一句友善的话，可能是他们一整天听到的唯一一句好话。你知道，在这个拥有80亿人口的星球上，有多少人拥有你一模一样的声音、你一模一样的故事、你独一无二的看世界的方式、你的DNA、你的虹膜、你的指纹？你知道80亿人里有多少个吗？一个。就是你。

Saying something kind to the barista might be the only nice thing that they hear all day. You know, out of 8,000,000,000 people on this planet, How many people do you suppose have your exact voice, your exact story, your exact way of seeing the world, your DNA, your irises, your fingerprint? You know how many people one out of 8,000,000,000. One. You.

这就是为什么你有独特而惊人的东西可以献给世界。这就是你的生命之所以重要。这就是为什么

That's why you have something unique and amazing to give to the world. That's why your life matters. That's why

你的希望、你的梦想、你的能量都很重要。所以我

your hopes and your dreams and your energy matters. So I

想请你跟我一起重复：我对这个世界有重要的贡献，我还要和你分享一件事。我相信我的重要贡献是——是的，这个播客是一件大事，

want you to repeat with me, I have an important contribution to make to the world, and I'm gonna share something with you. I believe that my important contribution is, yes, this podcast is a big thing,

但我真的相信，这是我每天生活的方式。我相信是我带来的积极，是我与人互动时散发的温暖，是我人与人之间、能量与能量之间的真实贡献——真正看见别人、善待别人、认可别人——这就是贡献。而我们每个人都有能力做到这一点。

but I actually believe it's the way I move through my day to day life. I believe it's the positivity that I bring. I believe it's the warmth that I just lead with with other people, that the contribution that I'm making person to person, energy to energy, really seeing people, being kind to people, acknowledging people, that that's the contribution. And we all have the ability to do that.

每天早上当你对自己说这句话时，把它写进日记里：我对世界有重要的贡献。从你现在所在的地方开始。从你的能量开始。没有理由地保持好心情，并把这份好心情作为你今天对世界的贡献。拥有一个好态度。

And when you say this sentence to yourself every morning, write this sucker down in your journal, I have an important contribution to make to the world. Start where you are. Start with your energy. Be in a good mood for no reason, and make that good mood your contribution to the world today. Have a good attitude.

仅仅因为你训练自己拥有好态度，就带着这份好态度去参加你要去的葬礼，带去工作，带去待办清单，带进家庭晚餐。这就是你今天能为世界做出的重要贡献。另一个方式是，你可以把这段对话分享给你在乎的人，让他们也能拥有这八句话，用来为他们的思维编程，让思维充满积极、韧性和耐力。每个人都值得拥有这些。

Just because you've trained yourself to have a good attitude and take that good attitude to the funeral you're going to, take it to work, Take it to your to do list. Take it into your family dinner. That is a important contribution that you can make in the world today. Another one, you can share this conversation with people that you care about so that they have these amazing eight sentences that they can use to program their mind for positivity, their mind for resilience, their mind for stamina. Everybody deserves that.

而这就是你今天能为你关心的人做出的重要贡献。多酷啊？你看到没，就像就在眼前？但你必须有意识地去为你的思维编程，帮助你以这种方式生活。你必须有意识地培养这种技能：没有理由地保持好心情、拥有好态度，只是因为你选择这样做。

And it's a way that you can make an important contribution today to people that you care about. How cool is that? Do you see it's just, like, right in front of you? But you have to get intentional about programming your mind to help you move through the world like this. You have to get intentional about developing this skill of being in a good mood and having a good attitude simply because you do.

所以这里有这八句话，我希望你每天都说。大声说出来，写进日记，连续重复三十到六十天，你会注意到一些疯狂的事情发生。你会发现你已经培养了拥有好

And so here are these eight sentences that I want you to say every day. Say them out loud, write them in your journal, repeat them for thirty to sixty days, and you are going to notice something crazy happen. You're gonna notice that you have developed the ability to have a good

态度的能力。你会发现你的思维在帮你。你会发现你能看到机会。你会赚更多钱。你的心情会更好。

attitude. You're gonna notice that your mind is helping you. You're gonna notice that you spot opportunities. You're gonna make more money. You're gonna be in a better mood.

你会更有韧性。你会感到担忧和焦虑开始减少，因为你一直在有意识地编程你的思维，强化一个事实：你有能力，你有巨大的贡献要做出，无论如何，你都会持续出现、做自己的事，因为你知道世界会回报你。你认识这样的人。事实上，我就是这样的人，而你也可以教会自己、编程自己成为这样的人，因为第一，今天会是美好的一天。今天会有酷事发生在你身上。

You're gonna be more resilient. You're gonna feel your worry and your anxiety start to lower because you have been intentionally programming your mind to double down on the fact that you're capable, you got a huge contribution to make, that no matter what, you're gonna just keep showing up and doing your thing because you know the world is gonna reward you. You know people like this. In fact, I'm a person like this, and you can teach yourself and program yourself to be a person like this because, number one, it's gonna be a great day. Something cool is gonna happen to you today.

无论发生什么，你都能应对。你人生中一个激动人心的新篇章正在开始。你需要给自己更多肯定，因为你真的很努力，天啊，你真的在拼命。你可以是一个“正在进行中的作品”。只要你持续出现，生活就会回报你，我向你保证。

No matter what happens, you can handle it. An exciting new chapter in your life is beginning. You need to give yourself more credit for how hard you're trying, because boy, oh boy, are you trying hard. You're allowed to be a work in progress. And if you just keep showing up, life will reward you, I promise you.

你确实对世界有重要的贡献，而且你今天就可以做到。如果今天没有别人告诉你，我想作为你的朋友告诉你：我爱你。我想对此说点什么。我告诉你

And you do have something important to contribute to the world, and you can do it today. And in case no one else tells you today, I wanna be sure to tell you as your friend that I love you. And I wanna say something about that. The reason why I tell

这个，是因为爱并不是那种被吹得天花乱坠的东西。爱很简单。爱是关心和欣赏。这就是爱的全部。欣赏某人身上的某一点，并把他们放在心上。

you that is because love is not this big, like, blown out thing. Love is so simple. Love is consideration and admiration. That's all that love is. It's admiring something about someone and having them in mind.

爱就是为别人冲一杯咖啡。而且，你知道，我很欣赏你，愿意花时间听一些能帮你刻意给大脑编程、创造更好生活的东西。我真的很欣赏你这一点。我心里有你，此刻我正在想着你。

Love is making a cup of coffee for somebody. And, you know, I admire you, by the way, for taking the time to listen to something that is gonna help you deliberately program your mind and create a better life. I really admire that about you. And I have you in mind. You know, I'm thinking about you right now.

我在直接对你说话。我带着一种确定感和热情出现在这里，因为我知道这有效。我就是用这种方法从一个充满焦虑、无缘无故消极、总是心情不好、时刻紧绷的人，变成了你可能认识的最积极、乐观、有韧性且支持他人的人。你也可以做到。所以我说我爱你，因为我是真心的。

I'm talking directly to you. I'm showing up here with a level of certainty and and, like, passion for this topic because I know this works. This is how I went from anxiety ridden, negative for no reason, always in a bad mood, bracing, to one of the most positive, optimistic, resilient, and supportive person that you probably know. And you can do it too. And so that's why I tell you that I love you because I actually mean it.

我欣赏你愿意花时间听这些、投资自己。我欣赏你慷慨地分享所学，把这些内容转发给所有你关心的人，我心里有你。所以我才这么说，因为告诉对方这些很重要。我希望你今天学到的一切不仅能帮你创造更好的生活，更能给你的大脑编程。因为当你按我今天教你的方式给大脑编程，并基于研究和科学理解其深层原理时，我确信你的生活会变得更好，你值得拥有这一切。

I admire you for making the time to listen to this and investing in yourself. I admire you for being generous with the things that you're learning and sharing these episodes with everybody that you care about, and I have you in mind. And so that's why I tell you that because it matters to tell people that. And I hope you use everything that you learn today to not only create a better life but to program your mind. Because when you program your mind the way that I've taught you to do today and you understand the deeper reasons why this works based on the research and the science, there's no doubt in my mind your life is gonna be so much better, and you deserve that.

好了。我会在下一集等你。你一按下播放我就会迎接你。那里见。好的。

Alrighty. I will be waiting for you in the very next episode. I'm gonna welcome you in the moment you play. I'll see you there. Okay.

准备好了吗？开始了。明白。明白。明白。

You ready? Here we go. Got it. Got it. Got it.

好的。明白。明白。明白。好的。

Okay. Gotcha. Gotcha. Gotcha. Okay.

很好。很好。很好。没问题。搞定。

Great. Great. Great. No problem. Got out.

没问题。好的。很好。很好。好的。

No problem. Okay. Great. Great. Okay.

好的。所以没关系。第二句你该说的是。我就先这样——好了，准备好了吗？

Okay. So it's okay. The second thing you should say. I'm just gonna kind of like do okay. Ready?

稍等一下。乳清蛋白奶昔来了。抱歉。好了，开始。

Hold on a second. Here comes the whey protein shake. Sorry. Okay. Here we go.

我最后说了什么？你们知道吗？第四个？不是。哦，对了。

What was the last thing I said? Do you guys know? The fourth one? No. The Oh, yeah.

好。哦，好的。很好。那么那句咒语现在是什么我知道了。稍等一下。

Yep. Oh, okay. Great. So what is that mantra gonna now I know. Hold on a second.

继续。很好。那么我们还有五个。对吧？很好。

Keep going. Great. And then so we've got five more. Right? Great.

好的。很好。好的。很好。很好。

Okay. Great. Okay. Great. Great.

我觉得我们可以结束了。哦，还有一件事。不，这不是花絮。这是法律用语。你知道，律师写的那些，我需要读给你们听的。

I think we can just end it. Oh, and one more thing. And no, this is not a blooper. This is the legal language. You know, what the lawyers write and what I need to read to you.

本播客仅供教育和娱乐目的呈现。我只是你的朋友。我不是持证治疗师，本播客无意替代医生、专业教练、心理治疗师或其他合格专业人士的建议。明白了吗？很好。

This podcast is presented solely for educational and entertainment purposes. I'm just your friend. I am not a licensed therapist and this podcast is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good.

下一集见。SiriusXM播客。

I'll see you in the next episode. SiriusXM Podcasts.