296. 五个每日自我关爱练习，助你建立真正的自信与自我价值

欢迎收听MindsetBabe播客。

Welcome to the mindsetbabe podcast.

如果你想获得更多自信和动力，那你来对地方了。

If you want more confidence and motivation, then you're in the right place.

每周获取你的自我成长建议与策略。

Every week, get your dose of self development advice and strategies.

我是你的主持人佩里·理查德森，人生教练、NLP实践者、励志演讲者和心理健康倡导者。

I'm your host, Perry Richardson, life coach, NLP practitioner, motivational speaker and mental health advocate.

我的使命是帮助你找到更多的幸福，并在生活中采取更多行动。

My mission is help you find more happiness and take more action in your life.

现在我们开始吧。

Now let's begin.

你好，你好，你好，宝贝。

Hello, hello, hello, babe.

欢迎收听Mindset Babe播客。

Welcome to the mindset babe podcast.

你是不是在试图更认真地对待爱自己的建议？

Are you trying to love yourself advice more?

你希望培养更多的自爱，但你仍然缺乏自信，总是对每一个决定反复思虑，持续地怀疑自己，这并不是因为你有什么问题。

You want to cultivate more self love with yourself, but instead you don't feel confident, you're still overthinking every decision and you're still doubting yourself consistently, it's not because something is wrong with you.

让我说得清楚一点。

Let me be clear.

你没有任何问题。

Nothing is wrong with you.

因为自爱不是你每周或每月做一次的事情。

It's because self love isn't just something that you do once a week or once a month.

它是你每天都要做的事情。

It's something you do on the daily.

大多数人只是偶尔做几件受启发的事，但当涉及到真正支持他们的日常生活时，这些方法却不起作用。

And most people are doing like a few things of inspiration here and there, but when it comes to actually supporting their daily life, it's not working.

所以，在今天的节目中，我将拆解五种日常的自爱实践，帮助你建立真正的自信并提升自我价值。

So in today's episode, I'm breaking down five daily self love practices that build real self confidence and increase your self worth.

在进入本期节目之前，我必须告诉你们，我们现在正在举办一项活动。

Before we get into the episode, I have to let you know that we have going on right now.

我们正在朝着300的目标前进。

We are on the road to 300.

这个月我将在播客中公布三件大事。

I am announcing three huge things on the podcast this month.

第一件是价值200美元的塞夫韦礼品卡。

The very first one is a $200 gift card to Sephora.

你只需要在Apple Podcast和Spotify上留下五星评价即可。

All you have to do is leave a five star review on Apple Podcast and Spotify.

你可以同时在两个平台留下评价，以获得双倍机会。

You can do both for double entries.

上一期播客里，我发表过一条评论。

I made a comment, last podcast episode.

我当时说：天啊，你们是不是根本不在乎啊。

I was like, dang, like, you guys must not care.

没人留下评论。

Like, nobody's leaving reviews.

有个人给我发了邮件。

I had someone email me.

嘿。

Hey.

我不得不去搜索怎么留评论。

I had to Google how to leave a review.

新手都不知道怎么留评论。

Baby people don't know how to leave a review.

所以简单说一下，如果你们不知道，我就告诉你们怎么留评论。

So briefly, I just wanna tell you how to leave a review if that's you.

你可能会说：姐妹，我在意的。

You're like, girl, I do care.

我超爱这个播客。

I love the podcast.

我想参加抽奖，但我不会操作。

I wanna be in the giveaway, but I can't figure it out.

所以我来快速告诉你如何留下五星评价。

So I want to break it down very quickly for you how to leave a five star review.

好的。

Alright.

如果你正在听苹果播客的这一集，而且它显示在‘接下来播放’部分的顶部时间线上，你就点击那里。

So an Apple Podcast, if you're currently listening to the episode, if it's in like the up next part on the very top, kind of like the timeline, You're going to click on that.

然后会显示这一集，下面会显示‘mindsetbabe 自爱自信’。

Then it shows the episode and then underneath has a mindsetbabe, self love confidence.

你点击那个，就会跳转到我的主页面。

You're going to click on that, which will take you to my main like home screen.

你会看到我的播客封面。

You'll see my, podcast cover.

你会看到所有的集数。

You'll see all the episodes.

你会向下滚动。

You're going to scroll down.

滚动，滚动，滚动，滚动，滚动。

Scroll, scroll, scroll, scroll, scroll.

会有一个选项查看所有集数。

There will be an option to see all episodes.

在你打开我制作的所有集数之前，你会看到评分和评论。

Underneath, before you open up all the episodes I have ever created, you're going to see ratings and reviews.

然后你会看到一些评论，我来读其中一个。

And then you're going to see some reviews, which I'll read this one.

谢谢。

Thank you.

谢谢。

Thank you.

非常感谢你，Lizza。

Thank you so much, Lizza.

Lizza，美味健身。

Lizza, licious fitness.

来吧，女孩，燃起来。

Let's go girl, turn up.

她说，感觉自己像个小仙女。

She said, feeling like a babe.

我喜欢随时能进来，快速调整一下，提升自己的情绪和心态。

I love being able to pop in and quick fix to elevate my mood and mindset.

节目中说的很多话都非常有道理。

There is so much truth with what is said on the show.

是的，确实需要采取行动，但一切始于我们的大脑，始于我们的想法，以及那些能帮助我们重新构建思维、为更好的日子创造可能的小事。

Yes, there's action that needs to go along with it, but it all starts in our brain with our thoughts and the little things we can do to reframe our thinking and manifest for better days to come.

我喜欢每一集都不需要花两个小时。

I love that each episode is not two hour commitment.

是的，我故意这么做的，因为我有注意力缺陷多动障碍，而我这个女孩忙得像没人有时间录制或听一小时的播客一样。

Yes, I I do that on purpose because I have ADHD and your girl was busy like nobody got time to record or listen to a hour podcast episode.

发生什么事了？

Like what's happening?

但对于一个忙碌打拼的女生来说，这个时长刚刚好。

But it's just the right amount of time for a busy gal that is hustling.

是的。

Yes.

是的。

Yes.

是的。

Yes.

谢谢你，丽莎，留下这个评价。

Thank you, Liza, for leaving that review.

你会看到一些回到说明中的评价。

So you'll see some reviews going back to the instructions.

你会看到这些评价，下面会显示‘写评价’。

You'll see the reviews and then underneath it will say write a review.

你会点击写评论。

You're going to click write a review.

给五颗星。

Leave a five stars.

给我留下一篇精彩的评论。

Leave me an amazing review.

然后你会截取该评论的屏幕截图。

Then you're going to screenshot that review.

截取完评论后，你会将该评论发送至 theperryrichardson@gmail.com。

Once you screenshot that review, you're going to email that review to theperryrichardson gmail dot com.

发送邮件后，我会在大约24小时内回复你，确认你已参与抽奖活动。

And then once you email it, I will respond within like twenty four hours that you've been entered into the giveaway.

这就是在苹果播客上留下评论的方法。

So that's how you leave a review on Apple Podcasts.

如果由于某种原因你还是找不到，我敢肯定，至少在我的操作流程中，就是这样做的。

If for some reason you still can't find it, I'm pretty sure, at least on my navigation, that's how I did it.

但如果你还是不太明白，可以做个简单的谷歌搜索。

But do a quick Google search if you're still like, I'm really confused.

好的。

Okay.

现在我正在打开我的Spotify应用来演示。

On Spotify, I'm opening up my Spotify app right now as we speak.

我要找到我的播客《The MindsetBabe》。

I'm going to go to my podcast, the mindsetbabe.

好的。

Okay.

我在Spotify上找到了它。

I found it on Spotify.

如果你点击‘关于’，下面会有‘剧集’、‘关于’和‘类似内容’这些选项。

If you go under about, so there's episodes, about, and then more like this.

点击‘关于’后，会有我的简介，然后是五星评分和59条评价。

If you go to about, there is my little bio and then there's five stars and then 59.

你点击之后就可以给这个节目评分。

You're going to click on that and then you're able to rate the show.

你不能写评论，但请仍然留下五颗星的评分。

You can't write a review, but please still leave a five star review.

一旦你留下评论，截取该评论的截图，然后将截图发送邮件给我，邮箱是 theperryrichardsongmail dot com，以正式参与抽奖活动。

Once you leave that review, screenshot that review, and then you're going to email that review to me to theperryrichardsongmail dot com to be officially entered into the giveaway.

我正在送出一张200美元的塞夫韦礼品卡。

I'm giving away a $200 gift card to Sephora.

参与抽奖的最后一天是4月26日。

The last day to enter the giveaway is going to be April 26.

然后我将在第300期节目中，也就是4月28日，公布获奖者。

And then I'm going to announce the winner on our three hundredth episode, April 28.

所以请务必留下一个评论。

So make sure you leave a review.

苹果播客、Spotify。

Apple Podcast, Spotify.

你可以两者都做，以获得双倍机会。

You can do both for double entries.

截取该评论的截图，然后通过邮件发送给我，以便参与抽奖。

Screenshot that review and then email me that review to be entered into the giveaway.

再次说明，你完全可以随意参与。

Again, you're more than welcome.

如果以上说明还不够清楚，你可以进行一次简单的谷歌搜索，或者在Instagram上给我发消息，账号是themindsetbabe。

You can do a quick Google search if that didn't help, or you can message me on Instagram, themindsetbabe.

如果你真的想参与抽奖但不知道该怎么操作，我很乐意给你发一段简单的屏幕录制视频。

I would love to just send you like a little screen recording if you really want to be entered into the giveaway, but you're like, I don't know how to figure this out.

好的。

All right.

你准备好听这一集了吗？

Are you ready for the episode?

我们来聊聊五个每日自我关爱的练习。

Let's talk about five daily self love practices.

所以我一直在思考一整天的情况。

So I was really thinking about like a full day.

从早上到晚上，你会做些什么来真正培养对自己的爱呢？

Like, what would you do from morning to night to really help cultivate the self love that you have for yourself?

我意识到，早晨其实从夜晚就开始了。

And I realized the morning actually starts at night.

你可能会对第一个方法感到惊讶。

And you may be surprised with the first one.

但第一点，你需要开始做的每日自我关爱练习是保证至少七到八小时的睡眠。

But number one, the first daily practice, self love practice that you need to start doing is getting at least seven to eight hours of sleep.

睡眠，听好了，睡眠不仅仅是休息。

Sleep, listen to me, sleep is not about rest.

睡眠实际上关乎你如何看待自己。

Sleep is actually about how you think about yourself.

因为当你精疲力尽时，你就无法清晰地思考。

Because when you're exhausted, you cannot think clearly.

举个例子，我希望你把你的大脑想象成一个过滤器。

For example, I want you to think of your brain like a filter.

当你休息充足时，它就像一个干净清澈的过滤器。

When you're well, rested, it's like a clean, clear filter.

你可以清晰地处理你的想法、问题和情绪。

You can process your thoughts, your questions, your emotions.

但当你睡眠不足时，这个过滤器就会变得模糊、污浊、扭曲。

But when you're sleep deprived, the filter is foggy, it's dirty, it's distorted.

你所思考的一切都会变得更糟糕。

And everything you think about actually is worse.

那些我没有睡够的白天，我能明显感觉到保持积极有多困难。

The days where I don't get enough sleep, I can tell how hard it is to stay positive.

我没有足够的精力和脑力去对抗消极想法，去调整自己的心态。

I don't have the energy, the brain space to fight negative thoughts, to reframe my mindset.

这太难了，因为我的身体把大部分能量都用在了其他地方，而不是大脑，对吧？

It's so hard because my body is too busy giving energy to other places than my brain, Right?

所以当你疲惫时，很容易陷入‘我不够好’的思维模式并不断恶化。

And so when you're tired, it's so much easier to have the mindset and to spiral into, I'm not good enough.

我落后了。

I'm behind.

我这一生到底在做什么？

What am I even doing with my life?

我就是想知道，到底发生了什么？

I'm just, what's happening?

但这并不是你现实的真实情况。

And that's not the truth of your reality.

这是疲惫在说话，是困倦在发声。

That's the exhaustion talking, the sleepiness speaking.

老实说，你无法在一颗空转的大脑上建立真正的自爱。

And I'll be honest with you, you can't build real self love on a brain that's running on empty.

当然，当你试图透过一片雾蒙蒙的挡风玻璃看世界时，爱自己和保持积极思考会感觉非常困难。

Of course, it feels hard to love yourself and to have positive thinking because you're trying to see through a foggy windshield.

然后你责怪自己没能到达该去的地方，而你却看不清前方。

And then you're blaming yourself for not going where you need to go and you can't see it.

你觉得自己根本不知道要去哪里。

You're like, I don't know where I'm going.

我不知道该怎么办。

Let's I don't know.

雨刷器。

Windshield wipers.

它们就叫这个名字。

That's what they're called.

宝贝，我们得打开雨刷器了。

Girl, we got to turn the windshield wipers on.

我们得把挡风玻璃擦干净。

We got to clean it.

我们需要更清晰的视野。

We need to have a better view.

也许我们需要除霜。

Maybe we need to do some defrosting.

我想分享一些关于睡眠的脑科学事实，让你深刻记住。

I wanted to share some actually like some brain sleep facts to really hinder this into your mind.

我知道有很多人睡不好觉。

I know so many people who are not sleeping.

既然第二天还要工作，为什么我们要熬到凌晨一点还不睡？

Why are we staying up to one in the morning when we have work the next day?

到底发生了什么？

What's going on?

这些是谷歌 actually 告诉我的一些信息。

These are some things that Google actually told me.

明白吗？

Okay?

睡眠不足会加剧消极思维。

Sleep deprivation increases negative thinking.

当你疲惫时，情绪调节能力会减弱，大脑在精疲力尽时难以对抗消极想法。

Emotional regulation weakens when you're tired and your brain struggles to challenge negative thoughts when you're exhausted.

这些都是真实的数据。

These are all true facts.

睡眠不是可选的。

Sleep is not optional.

这关乎情绪调节。

It's emotional regulation.

所以这里有一些简单的日常小技巧给你。

So just some simple daily hacks for you.

真正给自己设定一个睡觉时间。

Actually set yourself a bedtime.

我有固定的睡觉时间，而且已经记在我的日历里了。

I have a bedtime and it's actually in my calendar.

我周一到周五都是晚上10点到早上5点睡觉，周末有时也会外出，但并不总是这样。

I go to sleep 10PM to 5AM, Monday through Friday, Saturday and Sunday, sometimes I'll go out and that's not always the case.

但在我必须早起去上班的日子，我的睡觉时间是晚上10点。

But the days where I have to wake up early and go to my corporate job, my bedtime is 10PM.

我想说的是，别为了刷社交媒体而牺牲睡眠。

Another thing I want to say is stop sacrificing sleep for scrolling on social media.

这对你没有任何帮助。

That's not helping you.

相反，它让你更不爱自己。

If anything, it's making you not love yourself.

那种比较和评判，所有这些都会导向第二点：第二个做法是，你需要用灵感填充你的大脑，而不是比较。

The comparison, the judgment, all of that, which leads into number two, the second practice is you need to fill your mind with inspiration, not comparison.

所以我们睡了八个小时，醒来了。

So we woke up, we have our eight hours of sleep.

现在我们来谈谈早晨，因为你在早上第一件事接触的内容，会塑造你一整天对自己的感受。

Now let's talk about the morning because what you consume first thing in the morning shapes how you feel about yourself for the rest of the day.

我真的希望你能认真听我说这句话。

And I really want you to hear me when I say this.

你准备好了吗？

Are you ready?

你的自我爱意深受你所接触内容的影响。

Your self love is deeply influenced by what you consume.

你的自我爱意深受你所接触内容的影响。

Your self love is deeply influenced by what you consume.

你一打开社交媒体，大脑就会进入比较模式。

The moment you open up social media, your brain enters comparison mode.

它在扫描。

It's scanning.

我足够好吗？

Am I enough?

我落后了吗？

Am I behind?

我看起来像她吗？

Do I look like her?

她的生活比我好吗？

Is her life better than mine?

即使你没有意识到自己在评判，你的大脑——让我告诉你——它正在评判。

Even without the awareness that you're judging, your brain, let me tell you, it's judging.

它在评判。

It's judging.

这有趣吗？

Is it funny or not?

我喜欢吗？

Do I like it or not?

我该点赞吗？

Should I double tap or not?

我该评论吗？

Should I comment or not?

当你醒来时，你会拿起手机开始刷屏，几分钟内，你就开始在脑海里感到有点不对劲、有点落后、有点不够好、有点被触动，却不知道为什么。

And when you wake up, you grab your phone and start scrolling, Within minutes, you're already in your head feeling slightly off, slightly behind, slightly not enough, slightly triggered and you don't know why.

有些日子我在淋浴时会想，今天就是感觉不对劲。

Like there's some days I'll be in the shower and I'm like, I just feel like off today.

就是有一种你怎么也甩不掉的情绪。

Like I just have this, you know, that energy that you just can't shake.

这感觉像是悲伤和烦躁的混合体。

It's like a mix of like sadness, but a mix of like irritation.

我早上特别容易有这种感觉，尤其是起床后第一件事就是刷手机的时候。

And I experienced that a lot in the mornings, especially when the first thing I do in the morning is scroll on my phone.

我心想，原来如此，因为过去十五到二十分钟，我一直在评判别人，也在评判自己。

I'm like, oh, this makes sense because for the past fifteen, twenty minutes, I've just been judging other people and judging myself.

难怪我觉得糟透了。

No wonder I feel like shit.

所以这里有一些简单的技巧和建议给你。

So some simple hacks, some actions for you.

我喜欢做的一件事是睡前把手机应用删掉。

Something that I like to do is I delete my apps before I go to bed.

所以当我早上醒来时感觉神清气爽，我不会在睁眼的第一分钟就刷手机，因为我根本没装那些应用。

So when I wake up refreshed in the morning, I'm not scrolling the first minute I open my eyes because I don't even have the apps to scroll on.

所以我强烈推荐这样做。

So I highly recommend that.

同时，有意识地打造你的信息流。

And also create your feed intentionally.

屏蔽、移除、删除。

Block, remove, delete.

我不在乎你对那些让你感觉糟糕的人做什么，但请把他们赶走。

I don't care what you do with those people that make you feel bad, but get them out of there.

扔掉。

Yeet.

我们要把他们扔掉。

We're going to yeet them.

再见。

Goodbye.

关注那些能激励你、给你动力的账号。

And follow accounts that inspire you, that give you motivation.

我们要确保你的Instagram对你来说就像一个积极的愿景板。

We want to make sure your Instagram is a active like vision board for you.

Instagram、TikTok，无论你用哪个平台，都要让它成为你的愿景板，而不是让你不断与互联网上根本不认识的人比较而感到耗竭的东西。

Instagram, TikTok, whatever you're on, let's make that a vision board for you instead of something that drains you because you're just comparing yourself to the other people that you don't even know on the internet.

好的。

All right.

第三个练习：穿着得体。

Practice number three, dress to impress.

我要你为自己穿着得体。

And I want you to dress to impress yourself.

真正的自我关爱在这里才真正显现出来，因为自我关爱不只是你心里想的，更是你身体力行的。

This is where the self love really becomes visible because self love isn't just something you think, it's something that you embody.

它是你所成为的样子。

It's something that you become.

当你外表整洁得体时，你的大脑会做出真实的反应。

When you feel put together physically, your brain literally responds.

这被称为着装认知。

It's called in clothed cognition.

着装认知。

In clothed cognition.

这项研究指出，你的行为会真正与你的穿着保持一致。

And this study states that your behavior literally aligns with how you dress.

你穿什么，你的想法、感受和行动就会与之相符。

Like how you dress, your thoughts, your feelings, and actions will align with that.

你会站得更挺拔，说话方式不同，表现方式也不同。

You stand differently, you speak differently, and you show up differently.

这并不是因为衣服有魔力，而是当你看起来好看时，你会感觉更好。

And it's not because like the clothes are magic, but when you look good, you feel good.

我记得，以前参加客户电话会议时，我根本不想在Zoom上看到自己，因为现实中看起来和在Zoom屏幕上的样子是有点不同的。

I remember, I used to get on my client calls and I wouldn't really like look at myself on the Zoom because how you look in person versus how you look like on a Zoom computer screen is kind of different.

所以每次参加Zoom会议开始通话时，我都会陷入自己的思绪，因为我对自己的穿着不满意——衬衫看起来很奇怪，或者我应该化个妆，诸如此类的事情。

And so I would get on the Zoom and start my calls and I would be so in my head because I didn't like my outfit, my shirt looked funny, or I should have put my makeup on, all these things.

我意识到，当我一直在想自己时，我就无法专注。

And I realize when I'm thinking about myself, I'm not present.

我无法集中注意力。

I'm not focused.

我开始慢慢评判自己，一点一点地削弱自己的信心。

And I start slowly judging myself and chipping away at my confidence.

于是我决定，或许我应该做出一些改变。

So I decided I should probably make some changes.

所以在参加任何客户会议前的五分钟，我会检查自己、调整自己，确保自己看起来得体。

So five minutes before showing up on any of my client calls, I check myself, I adjust myself, I make sure I look good.

这样我就能保持专注，而不是分心。

So I'm able to be present instead of being distracted.

说实话，看起来得体并不仅仅关乎外表，是的，它确实关乎外表，因为当你看起来好时，你会感觉更好。

And honestly, like looking good isn't really about appearance, yes, like, it is because when you look good, you feel good.

但这也关乎消除任何心理上的干扰。

But it's also about removing any mental distractions.

因为当你心神不宁时，你就无法享受生活。

Because when you're mentally distracted, you can't enjoy life.

所以，为自己打扮得体面吧，把每一天都当作T台，把自己当作主角，因为当你看起来很好时，你会感觉很好，这能让你不再挑剔自己。

So dressing to impress yourself, dress like every day is a runway, dress like you are the main character because when you look good, you feel good and it removes you trying to pick yourself apart.

你有没有过这样的经历，去了某个地方后心想：我真不该穿这身衣服。

Like, have you ever gone somewhere and you're like, I shouldn't have worn this.

然后你开始自我批评，觉得自己不够得体，而别人都比你好看？

And then you're like judging yourself because you're not put together and everyone else looks better than you?

因为我曾经就是这样，我决定再也不想过这样的生活了。

Because I have been there and I have decided I don't want to live that life anymore.

那么，究竟是什么呢？

And so I, what is it?

就是说，我时刻准备着，所以不需要临时准备。

It's like, I stay ready so I don't have to get ready.

在我离开家之前，我会确保自己打扮得体，因为今天是一份礼物，我想为今天好好打扮。

Like before I leave my house, I make sure I put myself together because today is a gift and I want to look good for today.

我还记得，在我上公司班的时候，有个女孩总是化全套妆容，每次我们每周五天一起工作时，我都会感到自惭形秽，因为她总是那么精致。

I remember also, like, at my corporate job, there was this girl who would always do like a full face and every time we would work together, which five days a week, I would feel bad because she was so put together.

她之所以比我看起来更好，只是因为她愿意花时间让自己看起来更好。

And the only reason why she looked better than me is because she took the time to look better than me.

于是，她实际上激励了我。

So then she actually inspired me.

后来，我在公司上班时也开始认真准备每天的打扮。

Then I started getting ready for my day at my corporate job.

我会确保在客户打电话之前做好准备。

I make sure I get ready before my client calls.

上周末我去了一个塔可和玉米卷节。

I actually went to a Tacos in Tamale festival over the weekend.

我特意打扮得漂漂亮亮地去了那里。

I made sure I look good there.

我不是说你必须化全妆或做类似的事情，但要打扮得让自己感到出色。

And I'm not saying you need to put on a full face or anything like that, but dress to impress yourself.

无论这对你来说意味着什么。

Whatever that means to you.

无论是全妆、红唇，还是一件可爱的裙子，不管是什么，都要打扮得让自己感到出色。

If it's a full face, if it's red lipstick, if it's just a cute dress, whatever it is, dress to impress yourself.

好的。

All right.

第四项练习：像对待你爱的人一样对自己说话。

Practice number four, talk to yourself like someone you love.

是的。

Yes.

这一点会彻底改变你的一切，因为你的生活永远不会比你对自己说话的方式更好。

This one right here will change everything for you because your life will never feel better than the way you speak to yourself.

大多数人对自己说话的方式，是他们绝不会对所爱之人说的。

Most people are speaking to themselves in a way they would never speak to someone that they love.

他们对自己说：‘我是个傻瓜。’

They tell themselves I'm an idiot.

我很蠢。

I'm stupid.

你怎么敢？

How dare you?

我讨厌自己。

I hate myself.

天啊，我看起来胖得要死，还丑得要命。

God, I look so fucking fat and ugly.

你会这样对别人说吗？

Would you tell that to someone else?

不会。

No.

不，你不会的。

No, you wouldn't.

你会爱他们。

You would love them.

你会支持他们。

You would support them.

你会说，你怎么会对自己的身体说出这种话？

You would be like, why would you ever say that about your body?

你看起来美极了。

You look gorgeous.

你看起来太棒了。

You look amazing.

你看起来真好。

You look so good.

别这样对自己说话。

Stop talking to yourself like that.

当他们失败时，你会支持他们。

You would support them when they failed.

当他们没得到工作或机会时，你会支持他们。

When they didn't get the job or the opportunity, you would support them.

当他们的伴侣和他们分手时，你会在他们身边。

When their partner broke up with them, you would be there for them.

你会出现。

You would show up.

你会爱他们。

You would love them.

你会关心他们。

You would care for them.

你会尊重他们。

You would respect them.

你会怎么和你最好的朋友说话？

Like how would you talk to your best friend?

也许你一个朋友都没有。

Maybe you don't have any friends.

你会怎么跟自己深爱、非常亲近的人说话？

How would you talk to someone that you love, someone that's really close to you?

那你有没有用这些话来对自己说话？

And are you using those words for yourself?

我刚刚想到一个例子，当女孩被分手时，她们总是觉得自己不够好。

I just got the example when girls get broken up with, it's so much, I'm not good enough.

他们不爱我。

They don't love me.

他们很完美。

They were perfect.

他们才是我命中注定的人。

They were the man for me.

我也不知道。

I don't even know.

我甚至不知道别人对这件事是怎么想的。

I don't even know what people think about this.

但你为什么要把这个男人捧上神坛？

But why are you putting this man on a pedestal?

你需要把自己捧上神坛。

You need to put yourself on a pedestal.

别再把别人放在自己前面了。

Stop putting other people ahead of you.

别再把我放在你前面了。

Stop putting me ahead of you.

把自己放在第一位，你自己。

Put yourself ahead of you, yourself.

明白吗？

Okay?

现在是2026年了。

It's 2026.

我们不再把男人放在自己前面了。

We are no longer putting men before us.

我们在这儿干什么？

What are we doing here?

现在是2026年。

It's 2026.

我们得停止这种行为。

We need to cut it out.

作为你的姐姐，我想过去问你：我们到底在干什么？

As your big sister, I want go over there and be like, what are we doing?

停下。

Stop.

别再为那个不在乎你的人哭了，别再这样了。

Stop crying over this guy who does not care about you and stop.

开始关心你自己吧。

Start caring about yourself.

好吧。

Okay.

我就说到这里，我们进入第五个练习。

I'm gonna end it with that and let's go to practice number five.

好的。

Alright.

第五个练习：对自己履行小承诺。

Practice number five, keeping small promises to yourself.

当自我关爱转化为自我信任时，自我信任才会建立自信。

This is where self love becomes self trust and self trust is what builds confidence.

自我关爱不仅仅是你对自己的感受，更在于你是否信任自己能够付诸行动。

Self love isn't just about how you feel about yourself, It's whether or not if you trust yourself to show up.

去为你的梦想和目标付诸行动。

To show up for your dreams and your goals.

每次你违背对自己的承诺，你的大脑都会记录下来。

Every time you break a promise to yourself, your brain records it.

久而久之，你会逐渐形成一种无法坚持、缺乏动力的形象，觉得一切都很艰难，甚至不知道从何开始，因为你已经慢慢停止了对自己的承诺，你的大脑也不再信任你能为自己制定一个切实可行的计划。

And over time, you start to form the identity of someone who doesn't follow through, someone who isn't motivated, things are just super hard and difficult for you, like you don't even know where to begin because you have slowly stopped showing up for yourself and your goals and your brain doesn't even trust you to create a solid game plan for yourself to take.

但每次你遵守承诺，每次你为自己现身，你都在重建这份自我信任。

But every time you keep on, every small promise, every time you show up for yourself, you rebuild that self trust.

因为归根结底，自信并不是通过动力建立的。

Because at the end of the day, confidence is not built through motivation.

它是通过实证建立的。

It's built through evidence.

你为自己现身的次数越多，你就越相信自己，越信任自己，越爱自己以及自己所创造的一切。

The more times you show up for yourself, the more you believe in yourself, the more you trust yourself, the more you love yourself and the things that you're creating.

自我关爱，就是自律。

Self love, it's discipline.

它是在无人注视的细微时刻，选择自己。

It's choosing yourself in the small moments when no one is looking.

你说过今天要吃那块饼干。

You said you were gonna eat that cookie today.

休息室里没人看着。

No one's looking in the break room.

你到底吃不吃这个饼干？

Are you gonna take it or not?

当你明明决定不吃饼干，却还是吃了，你就是在违背对自己的承诺。

When you intentionally said, I'm not gonna eat the cookie, but then you do, you break a promise with yourself.

当你说过今年要开始做播客，但现在都快五月了，你连设备都没买，你就是在违背对自己的承诺。

When you said, this is the year I'm going to start my podcast and now it's almost May and you haven't even gotten any equipment, you've broken that promise with yourself.

所以每天都要为自己兑现承诺。

So show up for yourself every single day.

不需要大张旗鼓，但今天你必须做的一件事是什么？

It doesn't need to be a grand gesture, but what's one thing you need to do today?

就一件简单的事。

Just one simple thing.

你打算做什么？

What are you going to do?

你打算在什么时候、什么地方做这件事？到时候你会采取行动吗？

When and where are you going to do this thing and take action when that time comes?

所以这些是提升自我关爱、增强自信和提高自我价值的自我关爱练习。

So those are the self love practices to increase your self love, to increase your confidence, to increase your self worth.

我昨晚真的认真思考过这个问题，但早晨其实是从夜晚开始的。

And I really thought about it like morning tonight, but the morning starts at night.

所以第一点，你必须确保自己有足够的睡眠。

So number one, you got to make sure you're getting enough sleep.

第二点，不要拿起手机就开始刷Instagram。

Number two, don't pick up your phone and start scrolling on Instagram.

要利用灵感。

Use inspiration.

相反，去获取灵感。

Get inspired instead.

第二点就是用灵感代替比较。

That's, number two, using inspiration instead of comparison.

第三点，穿得让自己感到出色。

Number three, dress to impress yourself.

第四，要温柔地对自己说话。

Number four, speak to yourself kindly.

你会怎样对你的最好的朋友、你的爱人、你的孩子说话？

How would you speak to your best friend, your lover, your kids?

就用那样的方式对自己说话。

Speak to yourself in that way.

然后第五，遵守一个对自己的小承诺。

And then number five, keeping a small promise to yourself.

今天你打算在哪一件事上采取行动？

What's the one thing you're going to take action on to day?

这就是我今天在这期播客中想分享给你的内容。

That's what I have for you in this podcast episode.

再次提醒，我正在举办一场抽奖活动，庆祝我的播客达到300期，我非常希望你能参与其中。

Again, I'm hosting a giveaway to celebrate 300 podcast episodes, and I would love for you to be a part of it.

你有机会赢取一张200美元的塞夫韦礼品卡。

You can win a $200 gift card to Sephora.