如果你这周只打算听一个播客，那就选这个吧。

时间会见证你的伟大。

Time will honor your greatness.

我在2008年赢得第一枚金牌时，人们觉得我太年轻、太没经验，应该把位置让给别人。

I won my first gold medal in 2008 when person thought I was too young, I was too inexperienced and I needed to give my spot to somebody else.

所以我说这些，就是在说时间。

So when I say all of that, I say time.

你有时间。

You have time.

你必须出现。

You have to show up.

忽略你在最黑暗时刻对自己说的那些负面的话，你需要把它们抛掉。

Disregard the negative things that you have said in your darkest moments to yourself, you need to get that out.

别再听那些从未经历过你处境的人的话。

Stop listening to the people who have never been in your shoe.

你必须开始倾听自己的声音，并决定哪个声音更重要。

You have to start listening to your voice and decide which voice is more important.

他们的就是你的，而且必须得是你的。

Theirs are yours and it has to be yours.

在任何场合，你的声音都是最重要的。

Your voice is the most important voice in any room.

所以你得明白，无论你在追求什么，时间都会见证你的伟大。

So you have to understand that whatever it is that you're chasing, time will honor your greatness.

永远都不晚。

It's never too late.

其实，你内心还有很多潜力等着爆发，只是你一直在听那些想象力已经到顶的人的话，而不是听你自己的。

In fact, you still have so much more that is inside on top that's ready to go out, but you are listening to the persons who are at the ceiling of their imagination, not yours.

我服了。

I'm dead.

就是，我真的，好吧。

Like, I'm literally like, okay.

我们聊完了。

We're done here.

我简直没法

Like, I can't

相信你。

even believe you.

你太厉害了。

Amazing you are.

你好像在传递什么。

You're, like, channeling something.

是真的。

It's true.

你确实。

You are.

好像有什么信息通过你传出来。

There is there is, like, a transmission coming through you.

这是事实。

It's the truth.

这是真的。

It's true.

我看得出来。

I can tell.

从你说话的方式就能看出来。

I can tell in the way that you are speaking.

发自内心，而且几乎就像，如果你不听自己的，你最好听我的。

Straight from the heart and with almost like that if you're not gonna listen to yourself, you better listen to me.

就像，

Like,

在你自己相信自己之前，先借用谢莉对你的信任。

borrow Shelly's belief in you until you believe in you.

这是真的。

That's true.

你知道，同样重要的是，唯一没有实现的梦想，就是你还没有开始的那个。

You know, what's important also is the only dream that hasn't been met is the one that you haven't started.

再说一遍。

Say that again.

就是说，唯一没有实现的梦想，就是你还没开始的那个。

Only said the only dream that hasn't been met is the one you haven't started.

所以一旦有了梦想，就赶紧开始。

So once you have a dream, start it.

你有的是时间，开始吧。

You have all the time in the world, start it.

别带着“好吧，我累了，这事成不了”的想法上床睡觉。

Don't go to bed thinking, all right, I'm tired, it's not going to happen.

要带着“这事一定能成”的想法入睡。

Go to bed thinking it's going to happen.

没人能阻止我。

No one can stop me.

我早上醒来，我要……所有这些想法，因为我们都经历过，在最黑暗的时刻，我们对自己说过一些不真实的话。

I'm going to wake up in the morning, I'm going to All those thoughts, because we've all been there, in our darkest moments, we have told ourselves things that are not true.

在我们最黑暗的时刻，我们听信了那些根本不了解我们的人对我们的评价。

In our darkest moments, we have listened to people who have said things about us who have no idea who you are.

比如，你怎么能让那些不了解你、不知道你的天赋和才能、不知道你在追求什么、不知道你有哪些未被发掘的能力的人，来决定你的未来呢？

Like, how do you allow people who don't know who you are, who don't know your gifts, your talents, who don't know what you're chasing and what untapped abilities you have, how can you allow them to determine your future?

你不能，对吧？

You can't, Right?

你唯一从未跨过的终点线，就是你从未走近的那条。

The only finish line that you have never crossed is the one you never walked up to.

所以，无论你在追逐什么终点线，或者任何目标，走上去。

So whatever finish line it is or anything that you're chasing, walk up to it.

你知道吗，终点线这个比喻很有意思，因为那正是你知道自己还在比赛中的方式。

You know, it's interesting, the finish line metaphor, because that's how you know the race you're running isn't over.

是的，确实。

You know, yeah.

你还没跨过终点线呢。

You haven't crossed the finish line yet.

你还没冲过终点线，

You haven't crossed the finish line,

所以比赛还没结束。

so it's not over.

而且我的教练总是说，我记得他说过，你冲过终点线，就还有一次机会。

And my coach always said, I remember my coach said, You cross the finish line, you get another chance.

那是什么意思？

What does that mean?

我经常去参加比赛，冲过终点线，但我没有赢。

I've always gone to meets and I crossed the finish line and I didn't win.

我当时想，天哪，这简直是世界末日。

And I thought, man, this is the end of the world.

但我的教练说，不，这只是新的一天。

And my coach was like, no, it's another day.

你还有一次机会。

You get another opportunity.

所以，去参赛然后输了也没什么大不了的。

So nothing is wrong with showing up and losing.

你去了，下次你的方法就会不一样。

You showed up and your approach the next time will be different.

这就是到达终点并完成比赛的力量，因为现在你有实实在在的东西可以回顾、评估，然后说，好吧，让我换个方法。

That's the power of getting to the line and finishing because now you have something tangible to look at and evaluate and say, okay, let me change my approach.

这就像我们平时走的路一样。

It's just like traffic we take.

早上上学，我们走一条路线，然后发现，好吧，我在路上堵了二十分钟。

Go to school in the morning and we drive around one route and we realize, okay, I spent twenty minutes in traffic.

第二天，你就有经验了。

The next day, you have knowledge now.

所以，你会改变你的方法。

So, you change your approach.

就像你在2007年做的那样。

Just like you did in 2007.

当你说，我要改变我的方法的时候。

When you said, I'm gonna change my approach.

我得更加努力训练。

I gotta be gotta train harder.

我得改变我处理这件事的方式。

I gotta change the way I'm approaching this.

可视化是你训练中使用的一种方法。

Visualization is something that you use in your training.

你是怎么用的，听的人又怎么把同样的策略应用到自己的生活中呢？

How do you use it and how can the person listening apply that same strategy to their life?

所以Mel，我告诉你，在周五，我们训练的时候，我们实际上是在训练我们的思维。

So Mel, I give you on a Friday, when we train, we actually train our minds on a Friday.

我们称之为心理训练，因为在你能实现任何事情之前，你必须先在脑海中看到它。

We call it mental training because before you can achieve anything, you have to see it in your mind first.

你必须感受到它。

You have to feel it.

而可视化就是，在你真正赢之前，先把自己放在一个赢的位置上。

And visualization is you putting yourself in a winning position before you have won.

这就是可视化的意义。

That's what visualization is.

可视化就是，你看到自己在做这件事，不是完美地做，而是充满力量地做。

Visualization is you seeing yourself doing it, not perfectly, but powerfully.

这就是可视化的意义。

That's what visualization is.

所以当我用可视化的时候，对我来说，甚至要去感受那种氛围，去体会它，因为有时候我们的大脑分不清什么是现实，什么是真实。

So when I use visualization, it's important for me to even smell the atmosphere, to feel it because sometimes our mind can't distinguish between what reality is and what's real.

我们分不清，对吧？

We can't, right?

我们无法分辨什么是真的，什么是假的，因为大脑就是这么强大。

We can't figure out what's real or what's fake when it comes to our mind because our mind is that powerful.

所以，你要做的就是训练你的大脑，去看到你想要实现的目标。

So it is up to you to train your mind to see the things that you want to achieve.

所以当我站到起跑线前，我已经在脑海里跑过很多次了，而且我说的不是比赛前一天，而是比赛前几个月。

So when I get to the line, I have run that race many times before I get to that line, and I'm not talking about the day before the race, I'm talking months before the race.

每次我独处的时候，我都在做视觉化训练。

Every time I have an alone time, I'm visualizing.

我站到起跑线上，听到发令员的声音，我注意听那些信号。

I get to the line, I hear the starter, I listen to the cues.

你会不会

Do you

听到周围人群的声音，

hear the of like all the people

他们踩在起跑器上的声音。我告诉你，当我站在起跑线上时，我什么都听不见。

putting their feet in I'm the blocks gonna tell you this, when I'm at the line, I hear nobody.

什么都听不见，因为我不去听他们。

Nobody, because I'm not listening to them.

我唯一在听的就是发令员的指令。

The only person I'm listening for is the instruction of the starter.

发令员说：各就位。

The starter says, On your mark.

“各就位”这个指令，我早就已经在脑海里预演过了。

On your mark is something that I've already visualized.

所以当发令员说“各就位”的时候，我的身体就知道，该上场了。

So my body knows when the starter says, On your mark, it's go time.

我的身体知道，当我站到起跑线前，我已经在脑海里看到自己在起跑器上的样子了。

My body knows when I get to the line, I've already seen myself in the block.

我看到自己冲过终点线。

I see myself crossing the line.

我每迈出一步，都能感受到那种感觉，因为我已经在脑海里看到过了。

I see myself with each step that I take, I feel it because I've already seen it.

所以你必须把可视化当作一张地图来用。

So you have to use visualization as a map.

这是你脑海中存在的一张地图。

It's one of those maps that you have in your mind.

好，我要去B点。

Okay, I'm going to point B.

所以为了到B点，我得确保在A点成功，对吧？

So in order to get to point B, I have to make sure that I'm successful at A, right?

所以你在看，你要去那个演讲，你想感受它，你想看到它。

So you're seeing it, you're going to that presentation, you want to feel it, you want to see it.

可视化在愿景板出现之前很久就存在了，很久以前。

Visualization exists long before the vision board, long before it.

这是一小步。

It's a small step.

可视化是你不需要花钱的东西。

Visualization is something that you don't have to pay for.

你不需要钱。

You don't need money for it.

你不需要纸。

You don't need no paper.

你连笔都不用。

You don't need no pen.

你什么都不需要。

You need nothing.

你只需要坐下来，自己想象一下。

You just need to sit with yourself and see it.

那个演讲、那次艰难的对话、那段你可能需要结束的感情、那段你需要离开却不知道怎么办的友谊，先在脑子里演练一遍。

That presentation, that hard conversation, that relationship that you probably need to end, that friendship that you need to walk away from and you don't know how to do it, do it in your mind first.

之后就会容易多了。

It becomes easier after.

我想确保你真的听清楚她说了什么，

I wanna make sure you really heard what she said,

星期五不是跑步日。

That Fridays is not running day.

不是跑步日。

It's not running day.

星期五我们练的是另一种肌肉，你是在训练你的思维。

Friday, we are training a different muscle You're as a world training your mind.

我还很喜欢你指出的这一点，这是免费的。

And what I also love that you pointed out is this is free.

对，是免费的。

It's free, yeah.

是的。

Yes.

而且你天生就能做到。

And you're built to do it.

你天生就有这个能力。

You're built to do.

我们都有想象的能力，所以去用它，对吧？

We all have the power to visualize, so use it, right?

因为关于想象，我知道一件事，想象就是准备。

Because one thing I know about visualization is visualization is preparation.

这就是我为那一刻做的准备。

It's me preparing for the moment.

如果我站到起跑线上，却连比赛都没想过，那还有什么意义，对吧？

If I get to the line and I have not even thought about running the race, then what purpose does that serve, right?

如果你要去参加演讲，想争取升职，但你都没想象过自己坐在那个位置上，那又有什么意义呢？

If you're going for the presentation and you're trying to get the promotion, if you haven't seen yourself in that position, what sense does it make?

你得想象自己，那个大职位，你得想象自己就在那里。

You have to see yourself, that big job, you have to see yourself in it.

你得想象自己走出来的样子，在脑子里对自己说，好的，没错，姑娘，你行的，你一定能行。

You have to see yourself walking away like in your head, you're going like, alright, yeah, girl, you have this, you got this.

所以当你准备好了，因为这就是想象的作用，它是一种准备。

So when you have prepared, because that's what visualization is, it's a preparedness.

你已经准备好了。

You have prepared.

所以我在脑海里一遍又一遍地看那场比赛，一遍又一遍地跑那场比赛。

So I've seen the race over and over and over, and I run it over and over and over in my mind.

所以当我站到起跑线上，就是全力以赴的时候。

So when I get to the line, it's just go time.

是干活的时候。

It's work time.

是吃饭的时候。

It's eat time.

是时候吃饭了。

It's time to eat.

那一刻就是这样，因为你的身体已经准备好了。

That's what happens in that moment because your body is already prepared.

对。

Yes.

你的身体知道我们要面对什么。

Your body knows what we're up against.

我记得有一次，周五我去参加心理训练，一开始很难。

I remember there's once, I went to a mental training on a Friday and it was hard at first.

而且视觉化训练也是一种练习，因为第一次做并不容易。我坐在心理训练课上，教练说，闭上眼睛，想象自己在体育场里，但我脑子里却想着肯德基。

And visualization is practice because it doesn't come easy the first time because I'm sitting there in in in the mental training and my coach is like, close your eyes, see yourself in the in the stadium, and I'm at KFC.

有时候我会走神，飘到某个海滩上，我得找个提示把自己拉回来。

And I'm sometimes I'm drifting to the beach somewhere, and I have to find a cue to pull you back.

你总得有个提示。

You always should have a cue.

你的提示是什么？

What's your cue?

我的提示就是对自己说：那在我里面的，比那在世界上的更大。

My cue is always saying to myself that great is he that is in me than he that is in the world.

再说一遍。

Say

再说一遍。

that again.

那在我里面的，比那在世界上的更大。

Great is he that is in me than he that is in the world.

爱里没有恐惧，因为完美的爱能驱散恐惧。

There's no fear in love because perfect love casts out fear.

因为你所爱的，你就不会害怕。

Because with what you love, you cannot fear.

而我热爱跑步。

And I love to run.

我热爱胜利，所以我不害怕。

I love to win, so I don't fear it.

相反，我站到起跑线上时，充满自信，准备就绪，因为我已经在脑海中看到了那个画面。

Instead, I get to the line, I'm confident and I'm ready because I've seen it.

这是我的时刻。

This is my moment.

这是我的热情所在。

This is my passion.

有时候，你所拥有的那些承诺，就是你的使命。

Sometimes your promises that you have, that's your purpose.

你的目标就是你为自己定下的那些承诺。

Your purpose is the promises that you have already set for yourself.

所以当我到达那里时，我已经准备好迎接那个时刻了。

So when I get there, I've already prepared to be in that moment.

所以当我站在起跑线上，感觉有点分心，因为我在关注旁边的人。

So when I stand at the line and I feel like, okay, I'm drifting because now I'm focusing on who's beside me.

我在关注观众。

I'm focusing on the crowd.

观众会做什么？

What's the crowd gonna do?

他们帮不了我。

They can't help me.

旁边那个人呢？

What's the next person?

他们也想要赢。

They also want to win.

所以我不是在帮你赢，我是在帮我自己赢。

So I'm not helping you win, I'm helping me win.

哦，我喜欢这个说法。

Oh, I love that.

当你关注他们的时候，你就是在帮他们赢。

When you focus on them, you're helping them win.

你就是在帮他们赢。

You're helping them win.

我不想

I don't want

你能稍微展开讲讲吗？

them Can to unpack that for a minute?

因为我们很多人都在关注别人在做什么，而当你这样做的时候，你就是在帮他们赢。

Because so many of us are focused on what everybody else is doing, and when you do that, you're helping them win.

你就是在帮他们赢。

You are helping them win.

你不是在帮自己赢吗？

You're not helping yourself win?

我跟你说，他们可能正盯着你呢，而你却把自己的力量给了他们。

Because I'm telling you, they are probably focused on you, and you're giving your power to them.

比如，我根本不会给你任何力量。

Like, I'm giving you no power.

当我站上起跑线，我就是个杀手。

When I get to the line, I'm an assassin.

我就是来赢的。

I'm there to win.

而且这意味着，在心态上，我也是来赢的。

And it means mentally, I'm there to win as well.

所以当我站上起跑线，我根本不在乎第五道、第六道、第七道、第八道，还是第一道、第二道的人是谁。

So when I get to the line, I am not concerned who is in lane five or six or seven or eight or one or two.

事实是，在那一刻，那个“我”变得自私了。

The reality is I, which is the I, in that moment, the I becomes selfish.

关键在于你自己，以及你如何全力以赴去赢。

It's about you and how you show up to win.

如果我带着别人的包袱上场，那我怎么上飞机呢？

If I'm there carrying somebody else's baggage, how am I getting to the plane?

飞机可不会等你。

The plane is gonna leave you.

所以，是的。

So, yeah.

别去关注左边或右边的人，因为你不会

Don't focus on who is to the left or to the right because you're not going to

往左走，也不会往右走。

the left and you're not going to the right.

你要一直向前，向前。

You're going forward, forward.

因为那是你唯一能赢的方式。

Because that's the only way you win.

我从来没见过谁倒退着还能赢。

I've never seen anybody win going backwards.

我从来没见过。

I've never seen it.

如果有的话，告诉我一声，但我真没见过。

If it happens, let me know, but I've never seen it.

谢莉-安，太感谢你这么说。

Thank you so much for saying that, Shelly-Ann.

我还有好多问题想问你，因为你今天状态太棒了。

And I have so much more that I wanna ask you because you are on fire.

我一点也不想打断你。

I don't wanna slow you down at all.

但现在我得稍微停一下，给我们优秀的赞助商一个亮相的机会。

But right now, I need to take a quick pause to give our wonderful sponsors a moment to shine.

不过我希望你继续听下去，因为接下来谢莉-安会聊聊她为什么不靠动力，以及她靠的是什么。

But I want you to stay with us because coming up, Shelly Ann's gonna talk about why she doesn't rely on motivation and what she relies on instead.

雪莉·安还有很多要教你的，相信我，我们才刚刚开始。

Shelly Ann has so much more to teach you, and trust me, we are just getting started.

所以别走开。

So don't go anywhere.

我们马上回来。

We're gonna be right back.

欢迎回来。

Welcome back.

我是你的朋友梅尔·罗宾斯。

It's your friend Mel Robbins.

今天，你正在接受非凡的雪莉·安·弗雷泽-普赖斯的指导，她教你如何建立不可阻挡的心态。

And today, you are getting coached by the extraordinary Shelly Ann Fraser-Pryce, and she's teaching you how to build an unstoppable mindset.

雪莉·安，我的下一个问题是这个。

Shelly-Ann, my next question is this.

你如何利用领先于你的人来帮助自己成为更好的竞争者、更好的妈妈，或者更好的其他角色？

How do you use somebody that is ahead of you to help you become a better competitor or a better mom or a better this?

因为我确实觉得有时候就是这样，这又回到了你排名第六的时候，然后你被邀请加入团队，接着你意识到，等等，我想为自己赢或输。

Because I do think that there are those times, and this kinda goes back to when you were number six, and then you got asked to be part of the team, and then you had the realization that, Wait, I wanna win or lose for me.

我想在这里靠自己。

I wanna stand on my own here.

如果我不关注这个人，也不关注那个人，但我总看到世界上某个人在做某件事，让我有点嫉妒，有点生气，同时也激励着我。

If I'm not paying attention to this person, I'm not paying attention to that person, but I keep seeing somebody else out in the world doing something in a way that kinda makes me jealous, kinda pisses me off, and also kind of inspires me.

你如何正确利用别人的榜样来激发自己的能力，可能超越他们？

How do you use somebody else's example in the right way to activate your own ability to perform potentially past them.

你明白我的意思吗？

You know what I'm saying?

我完全明白你的意思。

I understand exactly what you're saying.

那很好，因为你知道吗？

And that's good because guess what?

这辈子每个人都是从别人那里学到东西的，不管他们是不是赢家。

Every single person there is in this lifetime have learned something from somebody, whether they're a winner or they're not.

冠军会利用每一次经历来获取优势。

The champion uses every experience to gain an advantage.

这就是现实。

That's just the reality.

在牙买加有句俗话，别人给你肉或鸡肉吃，你吃肉，把骨头留下。

In Jamaica, there's a saying that when somebody feeds you meat or chicken, you eat the meat, you leave the bone.

骨头对你没用，肉才是精华。

The bone is not gonna help you, the meat is where the substance is.

所以，如果你面前的那个人，你觉得我想效仿她，她身上有我想要的东西。

So if that person that's in front of you that you think, I want to emulate that person, there's something that she has that I want.

吃肉，留骨头。

Take the meat, leave the bone.

她身上任何对你有益、你觉得能用的东西，就用起来。

Whatever it is that she has that benefits you and you think you can use it, use it.

我们很多人其实都困在一个壳里，要么嫉妒某个人，要么有些人会说，哦，我讨厌这个人。

For a lot of us, we are in a shell where there's somebody that we're either jealous of or somebody that, you know, some people will say, oh, I hate this person.

但你猜怎么着？

But guess what?

你嫉妒的那个人，很可能就是你讨厌的那个人。

That person that you're jealous of are probably the person that you hate.

他们身上有你想要的东西。

There's something that they have that you want.

所以与其无缘无故地讨厌，不如把那些能帮你更快达成目标的东西拿来用。

So instead of hating for no reason, take the things that they have that are going to help you to get to your destiny sooner than later.

你的朋友尤塞恩·博尔特说，当他看到你的职业生涯，以及你长期保持如此出色的表现时，他觉得自己像个失败者。那么，听众能从你身上学到什么，关于如何对自己保持高标准，尤其是在那些你不想坚持的日子里？

So your friend, Usain Bolt, said that when he looks at your career and the fact that you have been so great for so long that you make him feel like an underachiever, what can the person listening learn from you about holding yourself to such a high standard, especially on those days when you don't feel like it?

我会这么说。

Here's what I'll see.

动力可以变，标准不会变。

Motivation can change, standards don't.

哦，动力确实会变。

Oh, motivation can change.

但标准不会变，因为标准就是你是谁，是你所拥有的。

But standards don't because standard is who you are, it's what you have.

但有时候你的动机会变。

But sometimes your motivation will change.

你知道，今天激励你的东西，明天可能就不激励你了，但你的标准就是你是谁。

You know what motivates you today may not be the thing that motivates you tomorrow, but your standards are who you are.

它代表一切。

It's everything.

我是谁，不取决于我某一天的感觉。

Who I am is not determined by how I feel on any given day.

所以对我来说，这就是你的标准。

So for me, that's your standard.

你必须在艰难的日子里坚持你的标准，因为你知道你在打造一个坚不可摧的东西。

You have to make sure that you hold your standards on days when it's hard because you know you're building something unbreakable.

这就是你的标准。

That's what your standard.

而且侯赛因，如果侯赛因这么说，你知道的，那肯定是真的。

And Hussein, if Hussein says that, you know, it's coming.

侯赛因有他自己的优点，对吧？

Hussein is great in his own way, right?

但对我个人来说，是我的标准让我能长久坚持下去。

But for me personally, it's my standards that gives me longevity.

是我珍视的那些东西，是我追求和想要实现的目标。

It's the things that I hold dear to me, the things that I'm chasing and I want to achieve.

而且我知道我拥有这些，对吧？

And I know I have it, right?

所以我明白，每天你的动力可能会变，因为我们有些人可能是被某个伤害过我们的人激励的。

So I understand that on a daily basis, your motivation can change because some of us are motivated by probably somebody who wronged us.

那如果你把那个人移开呢？

And what if you move that person out of the way?

那什么能激励你呢？

What motivates you then?

你不能把动力寄托在别人身上，因为那个人不管什么原因都可能离开，或者改变，或者去了别的地方。所以你必须有自己的标准。

You can't have your motivation be tied to a person because that person for whatever it were can leave, they can't change, they go somewhere else, So you have to have your standards.

有些日子我去训练，

Some days I go to training,

我不想训练。

I don't want to train.

没有动力，但你知道我有什么吗？

There's no motivation, but you know what I have?

标准，高标准。

Standards, high standards.

所以每次我去训练，我都会想起我自己的标准。

So every time I get to training, I remember the standards that I have.

我的标准就是卓越。

My standards are excellence.

我要的是卓越。

I want excellence.

一个人怎么才能做到卓越？

How does one achieve excellence?

靠坚持，不管怎样都要出现。

Consistency, show up in spite of.

一个人怎么才能有标准？

How does one have standards?

他们从恐惧中走出来，变得大胆。

They move from a place of fear to boldness.

纪律是住在这里的，对吧？

Discipline is a resident, right?

不，不是的，它就在那里。

No, it's not, it's there.

它住在里面。

It resides in.

这就是纪律。

That's what discipline is.

这就是标准。

That's the standard.

动力

Motivation

来来去去。

comes and goes.

确实如此。

It sure does.

来来去去。

Comes and goes.

你知道，

You know,

我在想，因为听你说话太鼓舞人心了，你分享的每句话都那么有节奏感、那么真实，而且很容易，尤其是即使你正处于感到有点受挫和困顿的境地。

I'm wondering, because it's so inspiring to listen to you and there's such a rhythm and truth to everything that you're sharing and it's easy, especially, and even if you're in a place where you're just feeling a little beaten down and stuck.

当我听的时候，我心里想，对，标准。

And as I'm listening, I'm like, Yes, standards.

对，卓越。

Yes, excellence.

对，我同意你。

Yes, I'm with you.

然后我……这是真的。

And then I It's true.

但你的标准是什么？

But what are your standards?

我的标准是什么？

What are my standards?

卓越在我的生活中意味着什么？

What does excellence mean in my life?

我很好奇，如果有人感到非常受挫。

And I'd be curious if somebody is feeling really knocked down.

我有很多朋友，这些年来我常听他们说，我甚至都不知道自己是谁了。

And I have a lot of friends that I've heard them say over the years, I don't even know who I am anymore.

你有没有什么建议，关于今天怎么给自己定一个标准，让自己朝着卓越前进？

Do you have any recommendation for how you could set a standard for yourself today that will pull you toward excellence?

比如说，如果你不知道自己的标准是什么，如果你觉得生活把你打倒了，有没有什么你可以推荐的，一种培养自己标准的方法。

Like, is there something that if you had to recommend, okay, if you don't know what your standards are, if you feel like life has kicked you down, one way to develop standards for yourself.

因为如果你不为什么而坚持，你就什么也坚持不了。

Because if you don't stand for something, you stand for nothing.

什么也坚持不了。

Nothing at all.

但有没有什么你可以给正在听的人的建议，比如如果我要重新开始，思考自己的标准，我会从这里开始。

But is there something that you could give the person that's listening, Like this is where I would start if I were starting over and thinking about my own standards.

是的，我会说小步走，小步走。

Yeah, I would say small steps, small steps.

不一定要很大。

It doesn't have to be big.

每个人都得从有意识的小步骤开始。

Everybody has to start with small intentional steps.

步子迈得越小，将来就能越轻松地迈向更大的目标。因为咱们不会急于求成。对很多人来说，确立自己的标准需要时间。我可以明确地说，因为我们过去多年都按某种方式行事，想要改变这些习惯是需要时间的，对吧？

The smaller steps you make, the more you can go to the bigger steps eventually, because you're not rushing into it because for a lot of us finding our standards take time because we have, I can tell you this, we have history where because we have done things a particular way for years, trying to erode those things takes time, right?

改掉坏习惯需要时间。

It takes time to get rid of the bad habits.

所以我说，从小事做起。

So I would say start with the small things.

比如早起叠被子，这就是你的标准。

If it is getting up early in the morning and making your bed, then that's the standard.

我早上起来，先把床铺好，喝杯咖啡，然后花二十分钟做一下视觉化想象。这就是你建立个人标准的起点，对吧？

I'm gonna get up in the morning, I'm gonna make my bed, I'm gonna have some coffee, I'm gonna visualize for twenty minutes and that's how you start with your standards, right?

你可以把这些都写下来。

You write that down.

之后呢，过个一星期，你再往里面加一项新的内容，慢慢这就变成了一种习惯。

And then who knows, a week from that, you add something else to it and that becomes a routine.

当你有了固定的流程，这个流程就会变得稳定且持续。

And when you have your routine, routine becomes consistent.

所以你对你的日常安排保持一致，对你的标准也保持一致。

So you're consistent with your routines and you're consistent with your standard.

所以小步骤，不一定要大，但一定要是你自己的。

So small steps, Doesn't have to be big, it has to be yours.

不能是别人的，一定要是你自己的。

Can't be anybody else's, it has to be yours.

所以，我不想要我的标准强加给你。

So, I don't want my standards for you.

当然，你可以用。

Sure, you can use.

你可以把我当作参考。

You can use me.

我会吃肉，但不会吃骨头。

I'm gonna eat the meat, but not the bone.

你看，我

See, I'm

我在听。

listening.

你在吃肉，但你没吃骨头。

You're eating the meat, but you're not.

你把骨头留下，然后把这个道理用到生活中，你说，好，这些就是我的标准。

You're leaving the bone, and you apply that to your life, and you say, okay, these are my standards.

我可以这么说，你的标准是你自己的。

And I can say this, your standards are yours.

你不能让任何人让你觉得你的标准有问题。

You can't allow anyone else to make you think that something is wrong with yours.

没什么问题，因为你知道吗？

There's nothing wrong because guess what?

你的标准适合你。

Yours work for you.

我的标准适合我。

Mine works for me.

但这是你每天有意识地迈出的小步，从小事做起。

But it's intentional steps that you take daily and you start small.

不一定非要那么宏大，比如‘我要起床’这种。

It doesn't have to be that big grand, okay, I'm gonna get up.

这有点像新年决心。

It's almost like the new year resolution.

我不太喜欢

I'm not a big fan of

新年决心。

the new year resolution.

说实话，我觉得有时候我定那些决心是因为别人都在定，但对我来说没用，因为到了一月二号，我什么都不记得了。

I've been honest because I think sometimes I make those because everybody else is making them and it doesn't work for me because by the time the January 2 come, I remember nothing.

所以你得制定或调整自己的标准，适合你的日常生活，从你能开始的地方做起，然后再慢慢推进。

So you have to make or tailor your standards to you, to your day to day, to what you can start with, and then you move from there.

Shelly-Ann，先别急着说，记住这个想法。

Shelly-Ann, hold that thought.

我知道你没法真的让一个短跑运动员慢下来，但我需要暂停一下，好让我们听听那些超棒的赞助商怎么说。

I realize you can't really tell a sprinter to slow down, but I need to take a pause so we can hear from our amazing sponsors.

如果你认识谁现在正承受压力，或者怀疑自己是否还能行，可能是家人、朋友或同事，把这一集的链接复制下来发给他们。

And if you know someone who's under pressure right now or doubting whether they still have what it takes, it could be a family member, a friend, a coworker, copy the link to this episode and text it to them.

你不需要发很长的话。

You don't need to send a long message.

直接点分享就行。

Just hit share.

因为接下来，Shelly Ann会教你她是怎么应对压力的，还会给你一个简单的心态转变，这会永远改变你和你的亲人面对生活挑战的方式。

Because coming up, Shelly Ann is gonna teach you how she deals with pressure and give you a simple mindset change that will forever alter the way that you and the people that you love deal with the challenges that life throws at you.

我保证，这正是你现在需要听到的。

And I promise you, it's gonna be exactly what you need to hear right now.

所以别走开。

So don't go anywhere.

我们回来后有更多来自Shelly Ann的内容。

More from Shelly Ann when we return.

所以请继续听我说。

So stay with me.

欢迎回来。

Welcome back.

我是你的朋友梅尔·罗宾斯。

It's your friend Mel Robbins.

今天，你和我将接受非凡的谢莉-安·弗雷泽-普赖斯的辅导。

And today, you and I are getting a coaching session from the extraordinary Shelly Ann Fraser-Pryce.

她将教你和我如何建立不可阻挡的心态。

And she's teaching you and me how to build an unstoppable mindset.

那么，谢莉-安，接下来我想和你聊的是，你知道，我们都见过，有些人也经历过，失败很容易让你……

So, Shelly Ann, the next thing I wanna talk to you about is You know, one of the things that I think we've all seen and some of us have experienced is how easy it is to let your failures

被阻挡，无论是失败的感情，还是你尝试过但失败的梦想，或者你真正追求的事业或工作却失败了。

Block you, whether it's a failed relationship or a failed dream that you tried or maybe you failed at the career or job that you really went for.

失败和输给了你什么，而胜利永远无法教会你的？

What has losing and failure taught you that winning never could?

梅尔，在我多年的比赛生涯中，我觉得自己是田径专家，也是失败专家，因为我输过很多次，但失败让我们看到了自己从未意识到的另一面。

Mel, in my years of competing, I like to consider myself an expert at track and I'm expert at losing because I lost a lot, but failure introduces us to our part of ourselves that we didn't know was there.

那一面需要我们成长，需要我们以不同的方式去面对。

The part that we need to grow, the part that we need to approach different.

失败让我们看到了胜利无法展示的东西，因为当你赢了，你会觉得自己已经搞定了一切。

Failure introduces us to things that winning couldn't show us because when you win, you think you have it all figured out.

你会想，好吧，我赢了。

You think, all right, I won.

我不需要改变任何东西。

I don't need to change anything.

我挺好的。

I'm good.

但失败会让你意识到，哦，我的成功并没有让我看到这一点。

But failure can introduce you to a part that you realize that, okay, then my success didn't show me that.

但我的失败告诉我，嘿，姑娘，我们得在这方面多下点功夫。

But my failure taught me that, hey girl, we need to work at this a little bit more.

还有另一种方法。

There's another approach.

我们可以试试别的办法。

We can try another way.

我们可以穿过这扇门，最后还是会到达同一个地方。

We can go through this gate and we'll end up at the same place.

这就是失败的作用。

That's what failure does.

对我来说，我最大的几次胜利都是在失败之后取得的。

For me, some of my greatest wins came after a loss.

真的吗？

Really?

是的。

Yes.

我最大的几次胜利都是在失败之后取得的。

Some of my greatest win came after a loss.

记得吗，我在牙买加全国锦标赛上拿了第六名，然后我回家刻苦训练，又回来了。

Remember, I came sixth at the national championship in Jamaica and I went back home and I worked hard and I came back.

2016年，2016年，我得了籽骨炎。

In 2016, 2016, I had a sesamoiditis.

你得了什么？

You had a moo?

就是，脚上有两块小骨头。

What is So there are two small bones.

我不是医生。

I'm not a doctor.

那

That

听起来很严重。

sounds terrible.

籽骨炎？

A sesamoiditis?

那是什么？

What is that?

我脚的大拇指下面有两块小骨头，它们负责……

I had there's two small bones under your great toe that's responsible

在脚趾下面？

for Under your toe?

对，在大脚趾下面。

Under your big toe or your great toe.

它们负责保持平衡。

That's responsible for balance.

哦，天哪。

Oh, no.

发生什么事了？

What happened?

所以，当你起跑或者跑步的时候，那里是发力点，负责产生你爆发的力量。

So that's where when you're in the blocks or you're running, that becomes the plant and that's responsible for the power that you generate.

这块小骨头非常重要。

That's a very important little bone.

非常重要的小骨头。

Very important little bone.

我把它弄骨折了，连钉鞋都穿不进去。

And I fractured it and I couldn't put my foot in my spike.

什么？

What?

我当时都哭了。

Like I was in tears.

那是2016年奥运会。

This is twenty sixteen Olympic games.

我当时正努力成为第一个连续三届奥运会夺冠的女运动员。

I was chasing becoming the first woman to win three Olympic games back to back.

不，那一刻我完全不知道我是谁，因为太难了，因为那时我已经赢了2008、2009、2012、2013、2015年的比赛，而2016年就在眼前。

No, I did not know who I was in that moment because it was so hard because at that point I won 2008, 2009, 2012, 2013, 2015, and here my face with twenty sixteen.

我对自己说，我该怎么面对这个局面？

And I'm saying to myself, how do I navigate this space?

我不知道该怎么办。

I didn't know how.

我连脚都塞不进鞋里。

I couldn't put my foot in my shoe.

训练的时候什么都做不了。

I couldn't do anything in practice.

我有一段时间没法训练。

I was out of practice for a while.

但你知道我做了什么吗？

But you know what I did?

我找到了另一种方法。

I found another way.

我说，好吧，既然以前的方法行不通，那我就换个法子。

I said, okay then, it's not going to work the normal way that I did it, but I'll find another way.

而且我当时知道如何在那一刻更好地训练我的思维，我参加了2016年里约奥运会，我得了第三名。

And I had know how to train my mind more in that moment and I got to that twenty sixteen World Olympic Games in Rio, I came third.

我得了第三名，所以我没有成为第一个连续赢得三枚奥运奖牌的女性。

I came third, so I didn't become the first woman to win an Olympic, three Olympic medals back to back.

嗯，赢了那个？

Well, won that?

你说的是金牌吗？

Are you talking gold?

是的，但金牌。

Yeah, but Gold.

好的。

Okay.

我得了铜牌。

I got the bronze medal.

好的。

Okay.

嗯，我觉得能拿到铜牌我就很开心了。

Well, I'd I'd be happy with the bronze, I think.

我当时也是这么想的。

I was

不过，我能换个话题吗？

like, I was But can I talk what was the other way?

比如，你是怎么处理的？

Like, what did you do?

你有没有学会把力量压在其他四个脚趾上，然后把大脚趾抬起来？

Did you learn how to press on the four other toes and, like, lift up the the big toe?

你说什么？

What'd do?

为了把脚趾塞进钉鞋里，我只好在里面垫了垫子，但后来发现这根本不行。

To make shift putting my toe in my spike, I had to put cushion in there and then I realized it wasn't gonna work.

所以我就得今天训练，第二天不练，然后停一周。

So it means I had to train today, not train the next day, miss a week.

我得专注于我能做的事情，比如去健身房。

I had to focus on the things that I could like going into the gym.

我能举更重的重量，去游泳池，在泳池里锻炼，去做康复，完成我的康复训练，因为你知道吗，失败会告诉你方法。

I could lift heavier, go to the pool, did work in a pool, go to my rehab, did my rehab because here's what, failure tells you how.

失败会告诉你方法。

Failure tells you how.

对，因为当你失败的时候，你会意识到，好吧，接下来你就知道该怎么去做下一件事了。

Yeah, because when you fail, you realize, okay, then the next thing is you know how you're going to do the next thing.

它会告诉你方法。

It tells you how.

所以你不能把失败看作独立的事情。

So you have to, don't look at failure as separate.

它不是成功的对立面，不是的。

It's not the opposite of success, it's not.

它其实是成功的一部分。

It's actually a part of it.

失败是成功的一部分。

Fail is a part of success.

你不能把它看成是分开的，因为实际上，很多人，我从不放弃。

You can't look at it as separate because in reality, a lot of persons, I never quit.

我没有放弃。

I didn't quit.

我输了，但我没有放弃。

I lost, but I didn't quit.

我失败了，但我没有放弃。

I failed, but I didn't quit.

真正输掉的人是那些失败后就放弃的人。

The persons who lost are the ones who quit after a failure.

我没有放弃。

I didn't quit.

我重新开始，然后我又回来了。

I went back to the drawing board and I came back.

2017年，我生下了我的儿子。

In 2017, I had my son.

2019年，我在多哈赢得了世界冠军。

In 2019, I won the World Championship in Doha.

2022年，我在俄勒冈赢得了世界冠军。

And in 2022, I won the World Championship in Oregon.

2022年，我成为了世界上跑得第三快的女性。

In 2022, I became the third fastest woman in the world.

2022年，我在一个赛季里跑出了十秒多的成绩，有六七次。

At 2022, I ran 10 sixes, six or seven times in a season.

2022年，我获得了劳伦斯奖。

In 2022, I won the Laureus Award.

2022年，我赢了。

In 2022, I won.

所以，把失败看作是成功的一部分吧。

So look at failure as a part of success.

这必须是其中的一部分。

Has to be a part of

因为你知道吗？

it because guess what?

我没有放弃。

I didn't quit.

我特别喜欢您刚刚给我们解释的这一点。

Here's what I love about what you're just explaining to us.

现在听您讲完您对失败的态度，这一切都显得那么明显了。

It's now seems so obvious now that you've explained your relationship to failure.

而且，正因为您没有放弃，并且正视失败，您才明白需要如何调整才能继续前进。

And the fact that because you didn't quit and you recognize failure shows you how, how you need to change order to continue forward.

这种方法。

The approach.

失败实际上是告诉您如何不放弃的信号。

Failure is actually a sign for how not to quit.

谢谢，这是一个转折点。

Thank It's a pivot.

这是一个转折点。

It's a pivot.

你改变了方法。

You change the approach.

你调整了。

You adjust.

你再次回来。

You come back again.

是的。

Yes.

或者你

Or you

不放弃。

don't quit.

你知道，这挺有意思的。我常跟自己说，2024年让我成功的那些东西，到了2025年就不管用了。

Well, you know, it's interesting because I often say to myself, the things that made me successful in 2024 will not make me successful in 2025.

标准得保持一致，但你得明白，想赢下你正在进行的这场比赛，或者想留在比赛里，就得意识到：你过去那一套——不管是训练方式、心态还是别的什么——往后是行不通了。

And there's the consistency in the standards, but then you have to understand that often the way to win the race that you're playing or the way to stay in the race that you're playing is to recognize when the old way you were doing things, whether it's how you trained or your attitude or whatever it may be, isn't gonna work

对，往后行不通了，因为这就是现实。

moving Not gonna work going forward because that's what it does.

它就在告诉你：好吧，你试的那套方法，没奏效。

It says, okay, that approach that you tried, it didn't work.

要不咱们换个法子试试？

Can we try something else?

能不能换个新策略？

Can we try a new approach?

毕竟输了就得从头再来，重新规划嘛。

Because that's what you do when you lose and you go back to the drawing board.

你看那些冠军输球后的采访或者发言，他们总说：'我得回去好好复盘，重新制定计划。'

If you listen to all the speeches or after interviews when a champion loses and they get they say, oh, I need to go back to the drawing board.

我从来没听他们说过‘我放弃’这样的话。

I've never heard them say, I quit.

从来没有。他们会说，你知道吗？

Never They say say, you know what?

我们只能回到起点重新开始。

We have to just go back to the drawing board.

我得跟教练谈谈。

I have to talk to my coach.

我得回去看看录像，看看自己哪里出了问题。

I have to go look back at the videos to kinda see where I went wrong.

对。

Yes.

因为失败和错误正是你前进的方向。

Because the failure and the wrong is the how you're gonna move forward.

这就是你前进的方式。

It's how you're gonna move forward.

而且你不仅前进了，我还又拿了一枚超重的奖牌。

And you not only move forward, I've got another heavy freaking medal.

跟我聊聊这枚奖牌吧。

Talk to me about this one.

这是100米的大金牌，而且这枚对你来说特别重要。

This is a big gold medal for the 100 meters, and this one's really important to you.

是的，它

Yes, It

是2019年的。

is from 2019.

为什么这枚奖牌是你最在意的？

Why is this the medal that you care about the most?

2019年在多哈，在我生了儿子之后，我记得2017年怀孕的时候，我很害怕。

2019 in Doha, after I had my son, I remember when I got pregnant in 2017, I was scared.

我很紧张。

I was nervous.

我之所以害怕和紧张，是因为那些自以为是的批评者会跳出来告诉你，生个孩子会毁掉你的职业生涯。

And here's why I was scared and I was nervous because here comes those little critics that think they know everything that comes and they tell you, oh, having a baby will just ruin your career.

他们会说，在这个项目上，生孩子对女运动员来说不是好事。

Oh, having a baby is not good for a woman in this sport right now.

他们会说，你都快30岁了还生孩子，我觉得你应该退役了。

Having a baby and you're just going be turning 30, I think you should pack it up.

但有了儿子之后，我的目标更明确了，对吧？

But having my son deepened my purpose, right?

儿子改变了我的看法，因为那一刻我明白，他并不需要我牺牲自己的事业。

My son changed my outlook because I understood in that moment that my son didn't need me to sacrifice my career.

他不需要我这么做。

He didn't need me to do that.

相反，他需要看到我追逐梦想，这样他才会知道，他也有权利去追逐自己的梦想。

Instead, he needs to see me chasing my dreams so he knows he has the permission to chase his.

所以当我参加2019年世锦赛时，我已经是一个两岁可爱男孩的妈妈了。

So when I got to the world championship in 2019, I was a mom of a beautiful two year old boy.

你能为正在听的人解释一下背景吗？他们可能不太了解精英田径界。

Can you put into context for the person who's listening who may not really know the world of elite track and field.

比如，有多少其他全球冠军在生完孩子后还能在全球范围内占据主导地位？

Just like how many other global champions have dominated globally after having a baby?

有多少女性？

How many women?

大概两个。

Probably two.

而你就是其中之一？

And you're one of them?

对，我就是其中之一。

And I'm one of them.

大概两三个吧。

Probably two or three.

所以，通常的情况是，一旦你成为母亲，你的田径生涯，至少在这个世界知名的短跑水平上，基本上就……

So, is typically the norm that once you become a mom, your track and field career, at least sprinting at this world renowned level, it's basically

是的，挂起跑鞋就变得困难了。

Yeah, hanging the it shoes it becomes difficult.

所以对我来说，继续下去很重要，因为我知道这会产生的影响，以及对整个运动的意义是巨大的。

So when I It was important for me to continue because I knew that the impact that this would have and just what it would mean for the sport in general was incredible.

嗯，不只是对这项运动，对我自己也是，因为我现在明白了，作为女性，我们必须学会适应变化。

Well, not just for the sport, but for me, because this is me now understanding that as women, we have to learn to evolve.

总是有人谈论我们的年龄，总是有人谈论我们生孩子的事，总是有人说她太老了，她是妈妈，哦，她需要什么，总是有这些议论，但他们的议论不是我的现实。

And there's always a conversation about our age, there's always a conversation about us having kids, there's always a conversation, she's too old, she's a mom, oh, she needs, there's always a conversation, but your conversation is not my reality.

所以当我参加2019年世界锦标赛时，我已经准备好了，因为我知道全世界都在期待我证明，做母亲并没有削弱我作为运动员或女性的能力，反而提升了我的价值，因为当我站在起跑线上时，我知道我在为身边那个想生孩子却担心影响职业生涯的女性而战。

So when I went to the twenty nineteen World Championship, I was ready because I knew the world was depending on me showing them that motherhood didn't diminish me as an athlete or as a woman, but instead it elevated me because no, I stood at the line and I knew I was championing a cause for that woman who is probably beside me who wants to have a child but is afraid because of what it means for her career.

我们都经历过那种被告诉说，嘿，你不能因为事业生孩子，你会牺牲的。

And we've all been there where we've been told, hey, you can't have a kid because of your career, you're gonna sacrifice.

我站到那条起跑线上，我记得我跑了10秒7，我想是10秒75，我尖叫了，我完全释放了，对吧？

And I got to that line and I remember running, I ran ten seven, I think it was ten seven five and I screamed, I was out of it, right?

我握紧拳头，就像我很强壮一样。

I did a fist, like I was strong.