TED 你凭什么认为⾃⼰

不会画画
题⽬：Why people believe they can't draw
作者: Graham Shaw

Hi. I've got a question for you: how many people here would say
they can draw? I think we've got about one or two percent of the
hands going up, and it's interesting, isn't it? It's a little bit like
people think of spelling or singing. They think,"You can either
do it, or you can't." But I think you can. Because when people rather than
say they can't draw, I think it's more to do with beliefs rather than ⽽不是
talent and ability.
嗨。 我有⼀个问题问⼤家： 今天在场多少⼈敢说他会画速写呢？我看
举⼿的⼤概有1%到2%. 很有意思，是不是？ 有点像⼈们想起拼写或者
唱歌。 他们想，“你或者会，或者不会。” 可是，我相信你们⼀定能。
因为当⼈们说他们不能画的时候， 我认为更多跟他们的信仰有关系，
⽽不是他们的天才或者能⼒。

So I think when you say you can't draw, that's just an illusion, illusion
and today I'd like to prove that to you. When I say "draw", I'm n.错觉
not saying we're all going to draw like Michelangelo. We are not
going to be painting the Sistine Chapel's ceiling. But would you session
be happy if, by the end of this session, you could draw pictures a n.⼀段时间；
little bit like this? 会议
所以我认为，当他们说他们不会画的时候， 那仅是⼀个错觉。我就想
给你们证明这⼀点。 当我说“画”的时候， 我不是说我们⼤家都要像⽶ a little bit
开朗基罗那样画。 我们不是要去画西斯廷礼拜堂的天顶画。 ⽽是说， 有点⼉
在这个讲话结束后，你们会感觉⾼兴于你们都能画，有点像这样的画。

Oh, yes! Or even a little bit like this? Actually, there are only two
things you need to do to be able to achieve this. One is have an
open mind. Are you up for that?
甚⾄于有点像这样的画？ 事实上要做到这些， 你们只要做两件事情。
⾸先，要解放思想， 你们能做到吗？
Yes! And two, just be prepared to have a go. So grab a pen and a be prepared
piece of paper. OK, so here's how it's going to work: I’ll show to
you the first cartoon we're going to do, so just watch to begin 准备…
with. Here we go. Just watching. That's going to be our first
cartoon.
当然！ 然后第⼆点，准备好开始。 那么，拿⼀张纸和⼀⽀笔出来。
好，下⾯我们这么着。 我给⼤家看看我们要画的第⼀张卡通， 那么开
始先好好看， 来开始了。 好好看。 这将是我们要画的第⼀张卡通。

It's a character called Spike. I'd like you to draw along with me. character
I'll draw the first line, you draw, and when you've done that, look n.⼈物；性
up, and I'll know you're ready for the next line. Okay, here we
格；特征
go.
这是⼀个叫史派克的卡通⼈物。 我想请你们跟我⼀起画。 我画第⼀条
线，然后你们跟着画。 画完了之后请抬起头来。 这样我就知道你们准
备好画下⼀笔了。 好，我们开始。

Start with the nose. Now the eyes. They're like 66s or speech
marks. That's it. Next, the mouth. Nice, big smile. Now, over spiky
here, the ear. Next, some spiky hair. Next, put the pen to the left ⼤钉⼀般
to the mouth, little line like that. Pen under the ear, drop a line 的，尖刻的
like that. Pen to the left of the neck, top of the T-shirt. Line to the
left, line to the right. Just hold your drawings up and show drawings
everyone. How are we all doing? OK. OK, fantastic. n.图纸
先画⿐⼦。 现在画眼睛。 眼睛看起来像66或者双引号。 这样就好了。
然后，画嘴巴。漂亮的，⼤⼤的微笑。 现在，在这⾥，画⿐⼦。 然
后，⼩平头。 然后，我们把笔落在嘴巴的左边， 轻轻⼀笔， 在⽿朵下
⽅落笔， 这么画⼀笔。 脖⼦左边落笔， T恤的脖⼦。 左边⼀笔， 右边
⼀笔。 把你们的画举起来让⼤家看看。 我们画的怎么样？ 好。 好，
太棒了！
So, it looks like you've just learned to draw one cartoon, but
you've actually learned more than that; you've learned a sequence hundreds and
that would enable you to draw hundreds and thousands of thousands of
different cartoons, because we're just going to do little variations 千千万万的
on that sequence. Have a go at this.
这么说，看起来你们只是学会了画⼀张卡通画， 可是，你们实际上学 variation
到了更多； 你们学会了画的顺序， 让你们可以画出千千万万张各种各 n.变化
样的卡通， 因为，我们只是在这个顺序上做⼩⼩的变化。 我们再试试
这个。

Draw along with me. Nose. Eyes. Smile. That's it. Now some
hair. Pen to the left of the mouth, under the hair, little V-shape for
the top, line to the left, line to the right. So we've got another
character. Let's call her Thelma. So, we've got Spike and Thelma.
跟着我画。 ⿐⼦。 眼睛。 微笑。 好。 再画点头发。 嘴巴左边下笔，
头发下⾯。 上⾐的V领。 左⼀条线，右⼀条线。 我们又画了⼀个卡通
⼈物。 让我们叫她萨尔玛。 现在我们画了史派克和萨尔玛。

Let's try another one. Here we go. Another little variation. You're
getting the idea. Starting with the nose. But this time we'll
change the eyes slightly. Look, two circles together like that.
That's it. Then, two little dots in for the eyes. And this time we'll
change the mouth slightly. Watch. Little circle colored in there.
Have a go at that. Next, the ear.
我们再来⼀个。现在就开始了。 再搞点⼩⼩的变化， 你马上就会明⽩
这个意思。 从⿐⼦开始。 这次我们稍稍改变⼀下眼睛。 看着，两个连
在⼀起的圆圈。 就这样。 然后，眼睛⾥点两个⼩⿊点。 ⽽且，我们稍
稍改变⼀下嘴巴。你们看。 ⼩圆圈，这⼉涂上颜⾊。 就这样试试。 然
后，⽿朵。
Now, we'll have some fun with the hair, watch. Nice curly hair.

1
Then same thing: pen to the left to the mouth, little line like that.
Under the ear, drop a line. Top of the T-shirt. Line to the left, line
to the right. I think we'll call him Jeff.
现在，我们搞搞头发。你们看。 漂亮的卷发。 同样，在嘴巴左侧也画
上，⼩⼩⼀道线。 ⽿朵下⽅，往下画⼀道。 T恤领⼦。 左⼀道，右⼀
道。 我想，我们可以叫他杰夫。

We'll do one more. One more go. Here we go. You're getting the
idea. So we'll start with a nose again. Notice we're doing little
variations. Now we'll change the eyes, so we've got them apart.
We'll put some little dots in like that. Next, the mouth slightly tiangle
different. Let's put a little V-shape like that. Triangle. And a little n.三⻆形
line across, and we'll just color this a little bit in. Now, watch this
bit carefully; some hair, watch. Here we go, little line like that. a couple of
Next, a bit more there. And watch, a couple of triangles to make a 两三个；
little bow. Triangle at the bottom, rest of the hair. Pen to the left of ⼀对
the mouth again. You get the idea. Drop a line for the neck. Now
the V-shape. Line to the left, line to the right. There we go. Let's
call her Pam.
我们再来⼀张。 再来⼀张，开始。 你们现在明⽩了。 我们还是从⿐⼦开
始。 注意，我们做了⼀些⼩⼩的变化。 这次，我们改⼀下眼睛， 两只眼
睛分开。 ⾥⾯点上这样的⼩点点。 然后，嘴巴也稍稍不同。 还是来⼀个
⼩V形。 三⾓形。 ⼀⼩道线条穿过三⾓， 并且把颜⾊涂深⼀点。 现在，
仔细看这⾥； 来点头发，看着。 继续，这么⼀⼩道。 接着，再来⼀点
点。 好好看着，⼀对三⾓，形成⼩拱形。 下⾯在家⼀个三⾓，这是剩下
的头发。 还是嘴巴左边下笔。 这你们都知道。 ⼀条线画脖⼦。 现在画V
形。 ⼀道向左，⼀道向右。 完成了。 让我们叫她派姆。
 So you've done... So you've done four cartoons. You can have a
demonstrate
little rest now. Take a rest. You're getting the idea. All we're doing
v.演示；证
is little variations. I'll just demonstrate a couple to you. We could
go on all day, couldn't we? You could do someone looking 明
unhappy, a bit like that, or you could experiment with, perhaps,
squiggle
someone who is… just draw a straight line, someone looking a bit
fed up. Or perhaps, you could do anything you like, really, just try n.胡乱写的
things out. Look at this. Little squiggle. There we are. So, all sorts 字；花体
of things we could do.
这么着，你们已经…… 这么着，你们已经画了四个卡通画。 现在可以休
息⼀下。 休息⼀下。 你们慢慢明⽩了。 我们所做的只是细微的变化。
我只是跟你们演⽰了⼀两个地⽅。 我们可以接着画⼀整天，能么？ 你们
可以画⼀个闷闷不乐的⼈物，像这样， 或者也可以试试这样， 或许，⼀
个 就这么画⼀条直线， ⼀付受厌烦了的样⼦。 或者，也许你们可以想
怎么画就怎么画， 真的，就随便试着画。 看这⾥，⼀条弯弯扭扭的线
条。 就这样。 所以，我们可以画各种各样的东西。

Actually, one more I'll let you do, one more idea. This is a great
technique
little technique. Have a go at this: people with glasses on. Just
n.技巧，⼯
draw a nose a bit like Spike's. Next, draw some frames, so two
circles like that with a little bit in between. Now, just put some 艺
dots inside for the eyes like that.
事实上，我想让你们再画⼀张。 还有⼀个主意。 这⼀个超级⼩技巧。
试试这个：戴眼镜的⼈物。 我们就画⼀个有点像史派克的⿐⼦。 然后，
画镜框， 两个这样的圆圈， 之间⼀⼩道。 现在，只要在⾥⾯加上两
点， 代表眼睛，就这样。
Next, the ear. So it's little bit like we did before, but this time
we'll join up the frames. That's it. Watch this bit. And this bit I
really like. Watch. And then, little bit there. Pencil under the mustache
mustache, line down, top of the shirt, left and right. So there we n.胡⼦
have it.
然后，⽿朵。 基本跟我们之前画的⼀样， 只是这次我们要把镜框架起
来。 就这样，好好看这⼀点点。 这⼀点点，我真的很喜欢。看着。 然
后，这⾥⼀点点。 胡⼦底下下笔，往下⼀道， T恤领⼦，左⼀笔，右⼀
笔。 这么就画完了。

We could carry on, couldn't we? Hopefully, we've done enough to

convince you that in fact we can all draw. And not just people
here. I've worked with… I'm going to give you three examples of
other people who've learned to draw, and that actually surprised
them, too. I'm going to save what I think is my favorite, most
surprising example until last. The first example is: I've worked a
lot with children and students in schools.
我们还可以继续，可以么？ 希望我们画到这⾥， ⾜以说服你们 事实上
我们⼤家都会画。 ⽽且不只是今天在场的⼈。 和以前跟我学过画的
⼈…… 我给你们举三个例⼦， 其他学会画速写的⼈的例⼦。 ⽽且他们
当时也吃惊不⼩，跟你们⼀样。 我要把我觉得最喜欢， 最令我震惊的
例⼦，放到最后。
Actually the little ones, they just draw fine, but when they get to
about 15 or 16, most of them think they can't draw. But I worked
with them. I worked this week in a school where I was coaching handbag
them on using pictures for memory. A girl was trying to n.⼿提包
remember what red blood cells do, and she drew this little
picture of a red blood cell carrying a handbag with O2 on it to presentation
remind her that the red blood cells carry oxygen to all parts of n.仪式
the body. That was a great one. The other people I worked with
are many adults in all walks of life, and particularly in business, memorable
and they often will want to make presentations memorable. So adj.难忘的；
again, a quick cartoon or sketch could be really good for that. 显著的
And again, most people think they can't draw, but take this
example. Couple of wavy lines, little boat could be a metaphor
to represent we're all in this together. So that, if that was just
drawn in the presentation, would really stay in the memory,
wouldn't it? Yeah.
第⼀个例⼦是这样的： 我教过很多⼩孩和学校的学⽣。 ⼩孩⼦，⼀般
都画得很好， 可是⼀旦过了⼗五六岁， ⼤多数都认为⾃⼰不会画。 但
是我跟他们交流。 就在本周，我去了⼀个学校。 主要是教他们利⽤画
图来帮助记忆。 ⼀位⼥⽣试图记住红细胞的功能， 她画了这个⼩图，
⼀个红⾊的细胞，提着⼀个⼿袋 上⾯写着O2， 好让她记住⾎红细胞将
氧⽓带到⾝体的各个部分。 这是个不错的例⼦。 除此之外，我也跟处
于不同年龄段 的成年⼈⼯作过， 特别是在⽣意圈⼦⾥， 他们经常想让
他们做的介绍观众过⽬不忘。 在这种情况下，⼀个速写的卡通或者草
图 可以⼤显神通。 同样多数⼈认为他们不会画。 可是，我们看看这个
例⼦。 ⼏条波浪线， ⼩船象征着我们⼤家都在⾥⾯。 所以如果在演讲
中画出来， ⼀定会过⽬不忘，是不是？ 当然是的。
But the third example is - you shouldn't have favorites, should
you? This is my favorite. Have you ever been at the party when skeptical
someone asks you what you do? It gets a little bit skeptical adj.不相信
when people ask me that. This lady said to me, well - I said, "I 的，怀疑的
do a little bit of training, and I teach people to draw," and she
said, "Would you come along and do some for our group?" She volunteer
said, "I work with some people" - she was a volunteer - a group n.志愿者
of people who have suffered strokes. So I said, "Sure, I could
spare some time for that." So I said I would, and I booked the
time in. Have you ever done that? You get near of that time and
you think, "What have I let myself in for here?" "Will I be able
to do it?" I thought, "What could I do with them?" you see. "I
know.
可是第三个例⼦是 - 你们不能有偏好，对不对？ 这是我的最爱。 你有
没有经历过在⼀个宴会⾥有⼈问你是做什么的？ 当⼈们问我时，会有
点怀疑 这位⼥⼠对我说，哦 我说，“我做⼀点培训，我教⼈学画画” 然
后，她说，“你能来为我们的团体做⼀些培训吗？” 她说，“她和⼀些⼈
⼀起⼯作” -她是志愿者- 这个团体的⼈们都经历过中风 所以我说，“当
然可以，我可以花⼀些时间做培训” 然后我说我可以，我预定了时
间。 你曾经做过这个吗？ 那时你在接近 然后你会想 ，“是什么让我⾃
⼰陷⼊在这⾥？” 我能做它吗？ 我想， “我能和他们做些什么呢？” 你
们明⽩ 我知道。

I'll do my cartoon drawing. They'll like that." But then, as I got

near of the time, I got more apprehensive, because then I was apprehensive
thinking, "I've worked with children, with all sorts of adults; adj.忧虑的，
I've never worked with a group like this." It turns out it was all 不安的
part of a charity called TALK. This TALK charity is a
wonderful charity that helps people who've suffered strokes, but
have a particular condition known as aphasia.
我要画我的卡通画，他们应该喜欢。但是，随着时间接近，我变的更
加忧虑 因为我⼀直在想 我已经培训过⼩孩⼦们，培训过各种成⼈ 但
是我从未培训过像这样的团体 它证明是⼀个叫TALK的慈善机构的部
分 这个TALK慈善机构是⼀个的了不起的慈然机构， 它帮助那些患中
风疾病的⼈们。⽽且有患有失语症的特殊的情况。
You might have heard of aphasia, sometimes called dysphasia.
The key thing is it affects their ability to communicate. So, for
example, they might have trouble reading, writing, speaking, or frustrating
understanding. It can be quite an isolating condition; it can be adj.令⼈懊恼
very, very frustrating and can lead to a loss of confidence.
的
Anyway, so I prepared all this stuff, what to do for this session -
for a couple of hours, tea break in the middle - and I got more apprehensive
apprehensive. But actually, I needn't have worried, because I'm
adj.忧虑的，
going to show you now the work that they did. It was one of the
不安的
best things I've ever done. I'm going to show you the first slide. I
taught them Spike, just like I did for you, and I want you to see
the reaction on their faces when they did this.
你可能听说过失语症。有时候叫做⾔语障碍症 关键的事情是它影响他
们的沟通交流能⼒ ⽐如，他们可能有问题在 读，写，说，或者理解上
⾯ 它可以使⽐较孤⽴的⼀种情况 它可以是⾮常⾮常使⼈沮丧，甚⾄导
致失去信⼼ 不管怎样，我准备了所有的资料，怎么做这个培训 ⼤概⼏
个⼩时，中间喝茶休息时间 我变得更加忧虑 但是实际上，我没有必要
担⼼ 因为我将要向你们展⽰他们做的 这是我做过的最好的事情之⼀ 我
将给你们展⽰第⼀张幻灯⽚ 我教了他们史派克，像刚刚教你们⼀样 我
想让你们看看他们画画时的表情。

Oh. What you can see here are two of the stroke recoverers on
the left and right, and one of the volunteer helpers in the center.
Each stroke recoverer, there are about 36 in the room with
volunteers as well, there's one-to-one helpers. You can just see
the delight on their faces, can't you? Let's look at another picture. gentleman
This is a gentleman called David, and he's holding up his picture, n.绅⼠
and you can tell it was the picture of Spike, can't you?
哦 你们这⾥看到的是两个中风患者的康复者 在左边和右边 其中⼀个志
愿帮助者在中间 每⼀个中风康复者，这个房间⾥⼤概有36个⼈，包括
志愿者们 这是⼀对⼀的帮助者 你可以看到他们脸上的快乐，是吧 让我
们看另外⼀个图⽚ 这位先⽣叫⼤卫，他在拿着这个图⽚ 你可以说这是
史派克的图⽚，是吧！
In fact, I think he's drawn Spike even better there. But what I
didn't realize until even after the session was that the number of
the people in this session, including David, were drawing with
their wrong hand. David's stroke meant that it affected the right
side of his body, and he drew with his left hand, as many did. mention
Nobody mentioned it to me, nobody complained. v.提及
事实上，我认为他画的史派克更好些 但是我没有意识到的是，直到结
束这次培训 在这次培训中，很多⼈包括⼤卫 是⽤他们⾮惯⽤的⼿画
画的 ⼤卫中风影响到他右侧⾝体 所以他⽤他左⼿画的，很多其他⼈
也是 没有⼈向我提这回事，也没有⼈抱怨。

They just got on with it. It was an inspirational session for me. inspirational
It was quite a humbling session, one of the best things I felt I've adj.⿎舞⼈
ever done. At the end of it, I had a lovely email from doctor ⼼的
Mike Jordan, and he's the chair of the TALK group; happens to
be a medical doctor, but he's the chair of the group. He wrote to
me, and I'm quoting, he said, "Our recoverers learned today
that they can draw. It's a bit more than that; this sort of activity
really builds their confidence." So I was happy, he was happy,
everyone was happy, they've invited me back again, and I go in
there now about every three or four months. So it's great. I
thought that was a lovely example to share. Fancy one more
drawing?
他们就这样画画的 它是⼀个⿎舞⼈⼼的培训 它又是⼀个令⼈谦恭的
培训 是我觉得我做过的最美好的事情之⼀ 培训结束后，我收到Mike
Jordan医⽣⼀封令⼈愉快的邮件 他是TALK机构的主席 他是⼀名医
⽣，但是他又是⼀个机构的主席 我这⾥引⽤他写给我的，他说 ”今天
我们的康复者认识到他们可以画画 它不仅仅是这些； 这是⼀种让他
们建⽴⾃信⼼的活动。 所以当时我很⾼兴，他也很⾼兴，每个⼈都很
⾼兴 他们又邀请我去 现在我⼤概每三，四个⽉都会去那⾥⼀次 很不
错。我想这是很温馨的值得分享的例⼦ 想再画⼀个画？
Yes. Here we go. Grab your pens. Here we go. Right. I'm going
to get you to draw someone that you would recognize. So start
with a big nose, a bit like Spike's. Next, we'll do some eyes,
and you might be thinking, "This is also a bit like Spike."
Watch the next bit. You're getting warm. There you go. Little
line down there. Down here. Little V-shape, line to the left, line
to the right. And you've got Albert Einstein.
是 那我们开始，拿起你的笔 我们开始了 我将让你画⼀个你可能认出
的⼈ 开始于⼤⿐⼦，有点像史派克的⿐⼦ 下⾯。我们做眼睛。你可
能会想 这个也有点像史派克 看看下⾯ 你已经热⾝了 开始吧 下⾯这⾥
⼀条⼩线 再下⾯ ⼩的V型領，左边⼀笔，右边⼀笔 那么你画出了艾
伯特 爱因斯坦。

So you've got the pens with you, you've proved that you can
draw. You're very welcome to take the pens with you and have
a practice at home, even show somebody else. But actually, I'd
like to leave you with a final thought. When you walked in
here today, many of you didn't believe you could draw. I've got
a question for you about that. How many other beliefs and
limiting thoughts do we all carry around with us every day? potentially
Beliefs that we could perhaps potentially challenge and think
adv.潜在地，
differently about. If we did challenge those beliefs and think
可能地
differently about them, apart from drawing, what else would be
possible for us all? Thank you very much.
那么你有了你的笔 你证明了你可以画画 你可以随意带着笔回去 回家
⾥练习 甚⾄展⽰给其他⼈ 但是实际上，我想给你留下⼀个最后的想
法 今天当你们来在这⾥时 很多⼈认为你们不会画画 我想针对这个问
⼤家⼀个问题， 还有哪些信念和限制性的想法 每天我们都带着？ 那
些我们有办法挑战 和换个⾓度去思考的信念 如果我们真的挑战那些
信念并⽤不同的⾓度思考他们 除了画画，还有什么对我们来说是可以
做到的呢？ 谢谢⼤家。
 你可以冒⼀点⻛险来增加
TED 你的运⽓
题⽬：The little risks you can take to increase your
luck
I've spent nearly two decades observing what makes people
luckier than others and trying to help people increase their luck. entrepreneurship
You see, I teach entrepreneurship, and we all know that most n.创业学
new ventures fail, and innovators and entrepreneurs need all the
luck they can get. innovators
我花了近⼆⼗年的时间， 观察是什么使有些⼈⽐他⼈更幸运， 并试图 n.创新者
帮助⼈们提升运⽓。 我教授创业学， ⼤家都知道，多数 新企业均以
失败告终， 创新者和企业家需要 所有可以得到的运⽓。 entrepreneur
n.企业家
So what is luck? Luck is defined as success or failure
apparently caused by chance. Apparently. That's the operative
word. It looks like it's chance because we rarely see all the
levers that come into play to make people lucky. But I've
realized, by watching so long, that luck is rarely a lightning
strike, isolated and dramatic. It's much more like the wind,
blowing constantly. Sometimes it's calm, and sometimes it
blows in gusts, and sometimes it comes from directions that
you didn't even imagine.
那么，运⽓是什么呢？ 运⽓，被定义为显然由 偶然原因导致的成功或
失败。 ‘’显然‘’， 是其中的关键词。 看起来运⽓具有偶然性， 是因为
我们极少看到所有的 因素同时作⽤⽽产⽣好运。 但通过长期的观察，
我发现， 运⽓很少像闪电那样， 孤⽴⽽戏剧性地降临。 它更像风，
不断地吹， 有时静⽌不动， 有时，则阵阵袭来， 有时，它会从你 根
本想不到的⽅向吹来。

So how do you catch the winds of luck? It's easy, but it's not
obvious. So I'm going to share three things with you that you
can do to build a sail to capture the winds of luck.
那么，如何捕捉幸运之风呢？ 做起来很简单，却并⾮ ⼈⼈知晓其中的
奥妙。 所以，我要分享三件 你们可以做到的事情， 去创建⼀⾯风
帆， 以捕捉幸运之风。
The first thing you want to do is to change your relationship
with yourself. Be willing to take small risks that get you out
of your comfort zone.
你要做的第⼀件事， 就是改变你与⾃⼰的关系， 去承担⼩⼩的风
险， ⾛出⾃⼰的舒适区。

Now, when we're children, we do this all the time. We have to

quantum
do this if we're going to learn how to walk or talk or ride a mechanics
bike or even quantum mechanics. Right? We need to go from
量⼦⼒学
someone one week who doesn't ride a bike to, next week,
someone who does. And this requires us to get out of our comfort zone
comfort zone and take some risks. The problem is, as we get 舒适区
older, we rarely do this. We sort of lock down the sense of
who we are and don't stretch anymore.
这是我们⼉时常做的事。 如果要学⾛路、学说话、 学骑⾃⾏车、甚
⾄量⼦⼒学， 就必须⾛出舒适区。 我们必须经历 这周还不会骑⾃
⾏车呢， 下周就会骑的过程。 这需要我们⾛出舒适区， 并承担⼀
些风险。 问题是，随着年龄的增长， 我们就很少这样做了。 我们
变得喜欢固步⾃封， 不再拓展⾃⼰的能⼒。

Now, with my students, I spend a lot of time giving them

encouragement to get out of their comfort zone and take some encouragement
risks. How do I do this? Well, I start out by having them fill ⿎励
out a risk-o-meter. Now, it's basically a fun thing we
developed in our class where they map out what risks they're
willing to take. And it becomes clear very quickly to them
that risk-taking is not binary.
对于我的学⽣， 我花了很多时间⿎励他们 ⾛出舒适区，并承担⼀些
风险。 我怎么做的呢？ 我先让他们填写风险承受表， 这其实就是
我们在课堂 开展的⼀项有趣的活动， 让他们标出愿意承担的风险。
他们很快就会明⽩， 承担风险可不是⾮零即⼀那么简单。
There are intellectual risks and physical risks and financial
intellectual
risks and emotional risks and social risks and ethical risks and risks
political risks. And once they do this, they compare their risk
智⼒⻛险
profiles with others, and they quickly realize that they're all
really different. financial risks
有智⼒风险、物理风险、⾦融风险、 情感风险、社会风险、 道德风
⾦融⻛险
险和政治风险。 ⼀旦确定⾃⼰肯承担的风险后， 他们会将风险表与
他⼈的⽐较， 然后很快就意识到， ⼤家的风险表竟然截然不同。

I then encourage them to stretch, to take some risks that get

them out of their comfort zone. For example, I might ask them
to do an intellectual risk and try to tackle a problem they
haven't tried before; or a social risk, talking to someone sitting
next to them on the train; or an emotional risk, maybe telling
someone they really care about how they feel.
然后我⿎励他们挑战⼀下， 承担⼀些风险， 使⾃⼰⾛出舒适区。 例
如，我可能会要求他们 冒⼀下智⼒风险， 设法解决⼀个他们以前 从
没尝试过的问题； 或社会风险，在⽕车上 与邻座的旅客交谈； 或者
是情绪上的风险， ⽐如告诉真正在乎的⼈ ⾃⼰对他们的感受。

I do this myself all the time. About a dozen years ago, I was
on an airplane, early, early morning flight on my way to headphones
Ecuador. And normally, I would just put on my headphones ⽿机
and go to sleep, wake up, do some work, but I decided to take
a little risk, and I started a conversation with the man sitting
next to me. I introduced myself, and I learned that he was a
publisher. Interesting. We ended up having a fascinating
conversation. I learned all about the future of the publishing
industry.
我⾃⼰⼀直这样做。 ⼤约 12 年前，我在 很早的⼀班 去往厄⽠多尔
的飞机上。 通常情况下，我会戴上⽿机， 先睡⼀觉，睡醒再⼯作⼀
会⼉， 但我决定冒点⼉风险， 我开始和旁边的⼈聊天。 我介绍了⾃
⼰，随后 得知他是⼀个出版商。 还真是巧啊。 由此我们有了⼀段精
彩的谈话， 我了解到了出版业的未来。
So about three quarters of the way through the flight, I
decided to take another risk, and I opened up my laptop and I
shared with him a book proposal I put together for
something I was doing in my class. And he was very polite,
he read it, and he said, "You know what, Tina, this isn't right
for us, but thank you so much for sharing." It's OK. That risk
didn't work out. I shut my laptop. At the end of the flight, we
exchanged contact information.
因此，当飞⾏旅程 进⾏到⼤约四分之三时， 我决定再冒⼀次险，
我打开笔记本电脑，和他分享 我整理的⼀本书的提案， 这些东西
是我上课使⽤的。 他很有礼貌，读完以后， 他说， “知道吗，蒂
娜， 我们这样做不太合适， 但是，很感谢你的分享”。 这次冒险没
有成功，不过没关系。 我关上了笔记本电脑。 在飞⾏结束时, 我们
互留了联系⽅式。

A couple of months later, I reached out to him, and I said,

"Mark, would you like to come to my class? I'm doing a reinvent
project on reinventing the book, the future of publishing."
v.重塑
And he said, "Great. I'd love to come." So he came to my
class. We had a great experience.
⼏个⽉后，我又联系他， 说："马克，你愿意来我的课堂吗？ 我在
做⼀个有关‘重塑书本’的项⽬， 有关出版业的未来。” 他说："好极
了。我很乐意去。” 所以他来到我的课堂， 我们相处得⾮常愉快。

A few months later, I wrote to him again. This time, I sent

him a bunch of video clips from another project my students intrigued
had done. He was so intrigued by one of the projects the adj.好奇的
students had done, he thought there might be a book in it,
and he wanted to meet those students.
⼏个⽉后，我又写信给他， 这次，我发给他⼀组视频剪辑， 这些
剪辑来⾃学⽣们 做的另⼀个项⽬。 学⽣们做的项⽬中， 有⼀个引
起了他极⼤的兴趣， 他认为可以出⼀本相关的书， ⽽且，他想⾯
见那些学⽣。
I have to tell you, I was a little bit hurt.
实话说，我有点⼩⼩的受伤。

I mean, he wanted to do a book with my students and not with

me, but OK, it's all right. So I invited him to come down, and
he and his colleagues came to Stanford and met with the
students, and afterwards, we had lunch together. And one of his
editors said to me, "Hey, have you ever considered writing a
book?"

我是说，他想和我的学⽣们 出版⼀本书，⽽不是和我， 不过，没啥

⼤不了。 因此我邀请他过来， 他和同事们来到斯坦福， 和同学们见
了⾯， 随后我们共进了午餐。 他的⼀位编辑问我， “嘿，你有没有想
过要写⼀本书啊？”

I said, "Funny you should ask." And I pulled out the exact
same proposal that I had showed his boss a year earlier. Within
two weeks, I had a contract, and within two years, the book
had sold over a million copies around the world.

我说，“你问得真巧，” 于是我拿出⼀本书的提案给他， 就是⼀年前

给他⽼板看的那本。 两周内，我们就签了合同， 两年内，这本书在
全球 销售了超过⼀百万本。

Now, you might say, "Oh, you're so lucky." But of course I was
lucky, but that luck resulted from a series of small risks I took,
starting with saying hello. And anyone can do this, no matter
where you are in your life, no matter where you are in the
world -- even if you think you're the most unlucky person, you
can do this by taking little risks that get you out of your
comfort zone. You start building a sail to capture luck.
现在，你可能会说， “噢，你太幸运了。” 当然，我是幸运的呀， 但
幸运来⾃ 我承担的⼀系列⼩风险， ⽽这⼀切，都是从打招呼开始
的。 谁都能做到这⼀点， ⽆论你在⼈⽣的哪个阶段， ⽆论你⾝在何
处， 即使你认为⾃⼰是最倒霉的⼈， 也可以通过承担⼩风险， 把⾃
⼰带出舒适区， 开始打造那⼀叶捕捉好运的帆。
The second thing you want to do is to change your
relationship with other people. You need to understand that
everyone who helps you on your journey is playing a huge
role in getting you to your goals. And if you don't show
appreciation, not only are you not closing the loop, but you're
missing an opportunity.
第⼆件要做的事情， 就是改善与他⼈的关系。 要明⽩，每个 在旅
途中帮助过你的⼈， 在你实现⽬标的过程中， 都起了⾮常重要作
⽤。 若你没有⼼怀感激之情， 这不仅仅是你没与 他们互动交流的
问题， ⽽是让你错过了⼀次机会。

When someone does something for you, they're taking that acknowledge
time that they could be spending on themselves or someone v.承认；供认
else, and you need to acknowledge what they're doing.
当有⼈为你做某件事时， 他们把本可以花在 ⾃⼰或别⼈⾝上的时间 disappointed
花在了你⾝上， 你要对他们的⾏为表⽰感谢。 adj.失望的

Now, I run three fellowship programs at Stanford, and they

are very competitive to get into, and when I send out the
letters to those students who don't get in, I always know there
are going to be people who are disappointed. Some of the
people who are disappointed send me notes, complaining.
Some of them send notes saying what could I do to make
myself more successful next time around? And every once in
a while, someone sends me a note thanking me for the
opportunity.
⽬前，我管理着斯坦福的 三个奖学⾦项⽬， 这三个项⽬的竞争都很
激烈， 当我寄信给那些 没有⼊围的学⽣时， 我知道有⼈会很失
望。 有些失望的⼈给我写信，抱怨。 有的⼈写信问我， ⾃⼰该如
何做， 才能让⾃⼰下次更成功？ 时不时地， 也有⼈写信来， 感谢
我给他们的机会。
This happened about seven years ago. A young man named
Brian sent me a beautiful note saying, "I know I've been
rejected from this program twice, but I want to thank you for
the opportunity. I learned so much through the process of
applying."
有⼀件⼤概七年前发⽣的事， ⼀个叫布莱恩的年轻⼈给 我寄来⼀封
感⼈的信，他说： “我已经被该项⽬拒绝了两次， 但我很想感谢您
给的机会， 在申请奖学⾦的过程中， 我学到了很多东西。”

I was so taken by the graciousness of his message that I graciousness

invited him to come and meet me. And we spent some time n.亲切；好⼼
chatting and cooked up an idea for an independent study
project together. He was on the football team at Stanford, and
he decided to do a project on looking at leadership in that
context.
他信中的感恩话语 极⼤地触动了我， 因此，我邀请他来见我。 我们
⼀起聊了⼀会⼉， 共同想出了⼀个 "⾃主学习项⽬"的主意。 他当时
是斯坦福的⾜球队成员， 他决定做⼀个这⽅⾯ 关于领导⼒的项⽬。

We got to know each other incredibly well through that

quarter, and he took the project that he started working on in
the independent study and turned it, ultimately, into a
company called Play for Tomorrow, where he teaches kids
from disadvantaged backgrounds how to, essentially, craft the
lives they dream to live.
那半个学期⾥， 我们很好地了解了彼此， 他拿到了⾃⼰着⼿准备的
“⾃主学习项⽬"， 最终，把它变成了⼀个 叫做 "为明天⽽战" 的公
司， 在那⾥，他教那些家庭 状况不佳的孩⼦们， 如何从根本上精⼼
规划 他们梦想的⽣活。

Now, the important thing about this story is that we both

ended up catching the winds of luck as a result of his thank-
you note. But it was the winds that we didn't expect in the first
place.
这个故事的重点是， 我俩都抓住了幸运之风， ⼀切都源于他的感谢
信， 这是我们俩起初根本预料不到的。
Over the course of the last couple of years, I've come up with
some tactics for my own life to help me really foster
appreciation. My favorite is that at the end of every single
day, I look at my calendar and I review all the people I met
with, and I send thank-you notes to every single person. It
only takes a few minutes, but at the end of every day, I feel
incredibly grateful and appreciative, and I promise you it has
increased my luck.
在过去的⼏年⾥， 我为⾃⼰的⽣活制定了⼀些策略， 来帮助我真正
地培养感激之⼼。 我最喜欢在每天晚上， 看着⽇历，回想所有 我
（今天）见过的⼈， 并给每个⼈发⼀封感谢信、 只需要⼏分钟的时
间， 但在每⼀天的结束时， 我都感到特别感恩和感激， 我向各位
担保， 这个过程增加了我的好运。

So first, you need to take some risks and get out of your
comfort zone. Second, you need to show appreciation. And
third, you want to change your relationship with ideas. Most
people look at new ideas that come there way and they judge
them. "That's a great idea" or "That's a terrible idea." But it's
actually much more nuanced. Ideas are neither good or bad.
And in fact, the seeds of terrible ideas are often something remarkable
truly remarkable. adj.显著的
因此，⾸先你需要冒⼀下险， ⾛出你的舒适区。 其次，你需要⼼怀
感激。 第三，你需要改变与想法的关系。 ⼤多数的⼈会⾯对新想
法， 并对其进⾏评判， "这是⼀个很好的主意 " 或 "这个想法很糟
糕"。 但这个过程实际上很微妙。 主意并没有好坏之分。 事实上，
糟糕的想法产⽣的结果 往往才是真正了不起的东西。

One of my favorite exercises in my classes on creativity is to

help students foster an attitude of looking at terrible ideas
through the lens of possibilities. So I give them a challenge:
to create an idea for a brand new restaurant.
在课堂上，我最喜欢的 关于创新的练习之⼀， 是帮助学⽣培养⼀种
以可能性的视⾓ 来看待糟糕想法的态度。 所以，我给了他们⼀个挑
战： 为⼀家全新的餐厅想点⼦。
They have to come up with the best ideas for a new restaurant
and the worst ideas for a new restaurant. So the best ideas are
things like a restaurant on a mountaintop with a beautiful mountaintop
sunset, or a restaurant on a boat with a gorgeous view. And the n.⼭顶
terrible ideas are things like a restaurant in a garbage dump, or
a restaurant with terrible service that's really dirty, or a
restaurant that serves cockroach sushi.
他们必须为新餐馆想出⾦点⼦ 和最坏的点⼦。 ⾦点⼦，如欣赏美丽
⽇落的 ⼭顶餐厅， 或能观赏靓丽景⾊的船上餐厅； 糟糕的点⼦，如
建在 垃圾堆⾥的餐馆， 或⼀家服务差、环境脏的餐馆， 或是⼀家供
应蟑螂寿司的餐馆。

So they hand all the ideas to me, I read the great ideas out
loud, and then I rip them up and throw them away. I then take
the horrible ideas and redistribute them. Each team now has an
idea that another team thought was horrible, and their brilliant
challenge is to turn it into something brilliant. adj.闪光的；
他们把所有的点⼦交给我， 我⼤声读出那些⾦点⼦， 然后把它们撕 明亮的
毁、扔掉； 接下来，我把糟糕的 点⼦重新分配给他们。 现在，每个
队都有⼀个 另⼀队认为很糟糕的点⼦， 他们的挑战就是 让这些点⼦
化腐朽为神奇。

Here's what happens. Within about 10 seconds, someone says, fabulous

"This is a fabulous idea." And they have about three minutes idea
before they pitch the idea to the class. So the restaurant in the 绝妙的主意
garbage dump? What does that turn into? Well, they collect all
the extra food from Michelin star restaurants that was going to
get thrown out, and they have another restaurant at a much
lower price, with all the leftovers.
接下来，奇妙的事情发⽣了： 在⼤约10秒内，有⼈说， "这真是个绝
妙的主意。" 他们约有三分钟的准备时间， 然后向全班兜售他们的点
⼦。 那个垃圾堆⾥的餐馆会变成什么呢？ 他们从⽶其林星级餐厅收
集那些 将被⽩⽩扔掉的多余⾷物， 他们还有另⼀家价格更低的餐
馆， 供应的都是剩饭。
Pretty cool? Or the restaurant that's dirty with terrible service?
Well, that turns into a restaurant that's a training ground for cockroach sushi
future restauranteurs to figure out how to avoid all the pitfalls. 蟑螂寿司
And the restaurant with cockroach sushi? It turns into a sushi
bar with all sorts of really interesting and exotic ingredients. exotic
棒不棒？ 那服务不好、环境肮脏的餐厅呢？ 它变成了⼀家餐厅训练 ingredient
场， 供未来餐厅⽼板找出 如何避免所有的隐患。 卖蟑螂寿司的餐厅 异国元素
呢？ 它变成了⼀个寿司酒吧， ⾥⾯融⼊了各种真正 有趣⽽富有异国
情调的元素。

If you look around at the companies, the ventures that are really
innovative around you, the ones that we now take for granted
that have changed our life, well, you know what? They all
started out as crazy ideas. They started ideas that when they
pitched to other people, most people said, "That's crazy, it will
never work."
如果你环顾四周的公司， 你周围那些真正创新的企业， 那些我们坦然
接受的 改变我们⽣活的公司和企业， 噢，你知道吗？ 他们都是从疯
狂的想法开始的。 在向其他⼈推销时， 他们就开始实施想法了， 多
数⼈说"这太离谱了, 根本⾏不通的。”

So, yes, sometimes people were born into terrible

circumstances, and sometimes, luck is a lightning bolt that hits
us with something wonderful or something terrible. But the
winds of luck are always there, and if you're willing to take
some risks, if you're willing to really go out and show
appreciation and willing to really look at ideas, even if they're
crazy, through the lens of possibilities, you can build a bigger
and bigger sail to catch the winds of luck.
是的，有时⼈们 出⽣在糟糕的环境中， 有时，运⽓像⼀道闪电， ⽤
奇妙或可怕的东西击中我们。 但幸运之风总是在那⾥， 如果你愿意承
担⼀些风险， 如果你愿意真正⾛出去， 并⼼怀感激之情， 愿意真正
去正视各种想法， 即使这些想法很疯狂， 通过可能性的视⾓， 你仍
然可以打造⼀⾯更⼤的帆， 去捕捉幸运之风。
 运⽓对成功有多重要
TED 题⽬：What role does luck play in your life?
作者: Barry Schwartz

Hello, everybody. I'm honored to be here to talk to you, and

what I'm going to talk about today is luck and justice and the
relation between them.
⼤家好。 我⾮常荣幸能跟⼤家 进⾏这次谈话。 我今天要谈论的主
题是 幸运和公正， 还有两者之间的联系。

Some years ago, a former student of mine called me to talk

about his daughter. It turns out his daughter was a high extremely
school senior, was seriously interested in applying to adv.极其地
Swarthmore, where I taught, and he wanted to get my sense
of whether she would get in. Swarthmore is an extremely extracurricular
hard school to get into. So I said, "Well, tell me about her." activity
And he told me about her, what her grades were like, her 课外活动
board scores, her extracurricular activities. And she just
sounded like a superstar, wonderful, wonderful kid. So I fabulous
said, "She sounds fabulous. She sounds like just the kind of adj.难以置信
student that Swarthmore would love to have." And so he 的
said, "Well, does that mean that she'll get in?"
若⼲年前， 我曾经的⼀个学⽣给我打来电话， 聊起了他的⼥⼉。
他的⼥⼉是⼀名⾼三学⽣， 她对于申请我所任教的 斯沃斯莫尔学
院很感兴趣， 所以他想要从我这⾥了解 他的⼥⼉是否能进⼊这所
学院。 因为斯沃斯莫尔学院 是⼀所⾮常难进的学校。 所以我说:
“好啊， 那简单介绍⼀下她的情况吧。” 于是他跟我说了 他⼥⼉的
⼀些情况， ⽐如她的成绩如何， 标化考试成绩如何， 还有她的课
外活动。 她听起来就像⼀个超级明星， ⼀个⾮常、⾮常优秀的孩
⼦。 所以我说：“听起来她很好， 她就像是斯沃斯莫尔学院 ⾮常
想要的 那⼀类学⽣。” 接下来他说：“那就意味着 她可以进⼊这所
学院吗？
And I said, "No. There just aren't enough spots in the
Swarthmore class for everybody who's good. There aren't
enough spots at Harvard or Yale or Princeton or Stanford. There
aren't enough spots at Google or Amazon or Apple. There aren't
enough spots at the TED Conference. There are an awful lot of
good people, and some of them are not going to make it." So he
said, "Well, what are we supposed to do?" And I said, "That's a
very good question."
“ 我说：“不是。 即使申请的⼈都很优秀， 斯沃斯莫尔学院 也没有⾜
够的名额给他们。 就像哈佛⼤学、耶鲁⼤学、普林斯顿⼤学 或是斯坦
福⼤学录取的名额有限， 在⾕歌或亚马逊 或苹果公司的⼯作岗位有
限， TED 会议的参会名额也很有限。 这个世界上有 太多太多优秀的
⼈了， 所以⼀些⼈肯定 ⽆法得偿所愿。” 于是他问：“那我们该怎么办
呢？” 我答道：“这是个很好的问题。”

What are we supposed to do? And I know what colleges and

universities have done. In the interest of fairness, what they've ratcheting
done is they've kept ratcheting up the standards because it n.棘轮效应
doesn't seem fair to admit less qualified people and reject better
qualified people, so you just keep raising the standards higher
and higher until they're high enough that you can admit only the
number of students that you can fit.
我们该怎么办呢？ 我很清楚很多⼤学和学院 为此所做出的努⼒。 为
了公平， ⼤学⼀直在提⾼录取要求， 因为录取不够资质的⼈ ⽽拒绝
更优秀的⼈ 是不公平的。 所以对申请者的标准会越来越⾼， 直到这
个标准⾜够⾼， 只有⼀定数量的学⽣ 才符合标准。

And this violates a lot of people's sense of what justice and justice and
fairness is. People in American society have different opinions fairness
about what it means to say that some sort of process is just, but 公平和正义
I think there's one thing that pretty much everyone agrees on,
that in a just system, a fair system, people get what they
deserve.
但这却违反了⼤多数⼈ 对于正义和公平的理解。 对于某种过程是公正
的意义， 美国⼈民有不同的理解， 但我认为有⼀个观念 是差不多⼈
⼈都会同意的， 那就是在⼀个正义和公平的体制下， ⼈们会得到他们
And what I was telling my former student is that when it
comes to college admissions, it just isn't true that people get admission
what they deserve. Some people get what they deserve, and n.准许进⼊
some people don't, and that's just the way it is.
就像我对我的这名学⽣所说的⼀样， 当⼈们⾯对⼤学⼊学申请时，
⼈们并不⼀定会美梦成真。 的确有⼀些⼈会得偿所愿， 但另⼀些⼈
则不会， 现实往往就是这样。

When you ratchet up requirements as colleges have done, crazy

what you do is you create a crazy competition among high competition
school kids, because it's not adequate to be good, it's not 疯狂竞争机
adequate to be good enough, you have to be better than 制
everybody else who is also applying. And what this has done,
or what this has contributed to, is a kind of epidemic of wrecking
anxiety and depression that is just crushing our teenagers. We n.失事
are wrecking a generation with this kind of competition.
当那些⼤学抬⾼录取标准时， 就会创造⼀种⾯对⾼中学⽣的 疯狂的
竞争机制， 因为成为优秀的学⽣还不够， 成为⾜够优秀的学⽣也不
够， 你必须⽐其他所有申请者都要优秀。 这种竞争所带来的， 或者
说它所导致的， 是⼀种焦虑和抑郁的泛滥， ⽽这些正在摧毁我们的
青少年。 这种竞争机制正在摧毁 我们下⼀代的⾝⼼健康。

As I was thinking about this, it occurred to me there's a way to

fix this problem. And here's what we could do: when people
apply to college, we distinguish between the applicants who distinguish
are good enough to be successful and the ones who aren't, and v.辨别
we reject the ones who aren't good enough to be successful,
and then we take all of the others, and we put their names in a
hat, and we just pick them out at random and admit them.
在我思考这个问题时， 我想到了⼀种解决的⽅法。 我们可以尝试这
样做： 当⼈们申请⼤学时， 我们可以将⾜够优秀、 值得取得成功的
学⽣ 与不够优秀的学⽣进⾏区分， 我们拒绝那些不够优秀的学⽣，
接下来我们将所有 其他学⽣放到⼀个候选池中， 从中随机选择 并录
取他们。
In other words, we do college admissions by lottery, and
maybe we do job offers at tech companies by lottery, and --
perish the thought -- maybe we even make decisions about
who gets invited to talk at TED by lottery.
换句话说，我们通过类似彩票的⽅式 来进⾏⼊学筛选， 或许科技
公司也可以 通过这种彩票⽅式来雇佣⼈员， 甚⾄， 或许我们可以
⽤彩票的⽅式来决定 被邀请到 TED 演讲的⼈选。

Now, don't misunderstand me, a lottery like this is not going

to eliminate the injustice. There will still be plenty of people misunderstand
who don't get what they deserve. But at least it's honest. It v.误解
reveals the injustice for what it is instead of pretending
otherwise, and it punctures the incredible pressure balloon injustice
that our high school kids are now living under. n.不公正
请不要误解我的观点， 这种彩票的⽅式并不会消灭不公平， 仍然
会有很多⼈ 得不到他们应得的。 但⾄少这个过程是透明的。 它能
够揭露不公平本⾝， ⽽不是去伪装公平， 同时也戳破了 悬在我们
的⾼中⽣头顶的压⼒⽓球。

So why is it that this perfectly reasonable proposal, if I do reasonable

say so myself, doesn't get any serious discussion? I think I proposal
know why. I think it's that we hate the idea that really 合理提议
important things in life might happen by luck or by chance,
that really important things in our lives are not under our
control. I hate that idea. It's not surprising that people hate
that idea, but it simply is the way things are.
那么为什么这个 看似完美的合理提议—— ⾄少我认为很合理，
—— 却没有⼈对其进⾏认真的讨论？ 我想我知道原因。 我想是因
为， 我们都讨厌这个主意， 那就是⽣活中真正重要的事 是通过运
⽓来随机决定的， 这些事情并不在我们的控制范围内。 我个⼈就
很讨厌这个主意， 如果其他⼈也讨厌这个主意， 我⼀点也不惊
讶， 但事情原本就是这样。
First of all, college admissions already is a lottery. It's just that lottery
the admissions officers pretend that it isn't. So let's be honest n.彩票
about it.
⾸先，⼤学录取系统 本⾝已经相当于买彩票了。 只是录取委员会 在 acknowledge
假装这不是靠运⽓。 不如我们都坦诚⼀些吧。 v.承认

And second, I think if we appreciated that it was a lottery, it

would also get us to acknowledge the importance of good
fortune in almost every one of our lives.
其次， 我认为如果我们都能 意识到这靠的是运⽓， 也能帮我们认识
到 好运对于我们每⼀个⼈的重要性。

Take me. Almost all the most significant events in my life

have occurred, to a large degree, as a result of good luck.
When I was in seventh grade, my family left New York and
went to Westchester County. Right at the beginning of school,
I met a lovely young girl who became my friend, then she
became my best friend, then she became my girlfriend and lucky
then she became my wife. Happily, she's been my wife now accident
for 52 years. I had very little to do with this. This was a lucky 幸运的巧合
accident.
拿我⾃⼰来举例。 ⼏乎每⼀件 在我⾝上发⽣的重⼤事情， 在很⼤程
度上来说， 都是好运⽓带来的。 当我在七年级时， 我的家庭离开了
纽约 搬去了威彻斯特县。 就在刚开学时， 我遇见了⼀个可爱的⼥
⽣， 我们成为了朋友， 随后她成为了我最好的朋友， 然后她成为了
我的⼥朋友， 最后又成为了我的妻⼦。 令⼈开⼼的是， 她现在还是
我的妻⼦， 我们在⼀起 52 年了。 对此，我并没做什么， 这只是⼀
semester
个幸运的巧合。
n.学期
I went off to college, and in my first semester, I signed up for
psychology
a class in introduction to psychology.
n.⼼理学
我上了⼤学， 在第⼀学期，我报了 ⼀门⼼理学⼊门的课程。
I didn't even know what psychology was, but it fit into my
schedule and it met requirements, so I took it. And by luck, the
class was taught by a superstar introductory psychology teacher, psychology
a legend. Because of that, I became a psychology major. major
那时的我甚⾄不知道 ⼼理学是什么， 但这门课程适合我的⽇程安排， ⼼理学专业
也满⾜了我的学位要求， 所以我就选了这门课。 然后⾮常幸运的，
这门课程是由⼀名教授 ⼼理学⼊门课程的传奇⽼师授课。 正因为如
此， 我成为了⼀名⼼理学专业的学⽣。

Went off to graduate school. I was finishing up. A friend of

mine who taught at Swarthmore decided he didn't want to be a
professor anymore, and so he quit to go to medical school. The
job that he occupied opened up, I applied for it, I got it, the only
job I've ever applied for. I spent 45 years teaching at enormous
Swarthmore, an institution that had an enormous impact on the adj.巨⼤的
shape that my career took.
我后来还去了研究⽣院。 在研究⽣快毕业时， 我的⼀个在斯沃斯莫尔
学院 任教的朋友 决定不再当教授， 所以他辞职并去了医学院。 他的
职位就空缺了， 于是我就申请 并得到了这个职位， 这也是我唯⼀申
请过的⼯作。 我在斯沃斯莫尔学院学院 任教了 45 年， 这所机构对我
职业⽣涯 产⽣了巨⼤的影响。

And to just give one last example, I was giving a talk about
some of my work in New York, and there was somebody in the
audience who came up to me after my talk. He introduced
himself. He said, "My name is Chris. Would you like to give a
talk at TED?" And my response was, "What's TED?" Well, I
mean, he told me, and TED then wasn't what it is now. But in
the intervening years, the talks I've given at TED have been
watched by more than 20 million people.
最后再举⼀个例⼦， 我曾经在纽约发表过 ⼀些关于我个⼈研究的演
讲， 在演讲结束后， 观众席中的⼀个⼈找到了我。 他介绍了他⾃
⼰。 他说：“我叫克⾥斯。 你愿意来 TED 做⼀个演讲吗？” ⽽我的回
答是：“TED是什么？” 然后他向我解释了 TED 是什么， 那时 TED 的
知名度 还远不像现在这样⾼。 但在随后⼏年⾥， 我在 TED 所发表的
演讲 已经被超过 2000 万⼈观看。
So the conclusion is, I'm a lucky man. I'm lucky about my
conclusion
marriage. I'm lucky about my education. I'm lucky about my
career. And I'm lucky to have had a platform and a voice at n.结束；结尾
something like TED.
platform
所以结论就是， 我是⼀个幸运的男⼈。 我为⾃⼰的婚姻感到幸运。
n.平台
我为⾃⼰所接受的教育感到幸运。 我为⾃⼰的职业⽣涯感到幸运。
我也为有 TED 这样的平台， 为能在此发声感到幸运。

Did I deserve the success I've had? Sure I deserve that success,
just as you probably deserve your success. But lots of people
also deserve successes like ours who haven't had it.
我值得我现在所拥有的成功吗？ 我当然值得获得这些成功， 就像你
或许也值得 你所拥有的成功⼀样。 但同时也有很多⼈ 本应获得像我
们⼀样的成功， 然⽽他们却与其失之交臂。

So do people get what they deserve? Is society just? Of course

not. Working hard and playing by the rules is just no guarantee centrality
of anything. If we appreciate the inevitability of this kind of n.中⼼
injustice and the centrality of good fortune, we might ask
ourselves what responsibilities do we have to the people we are responsibility
now celebrating as heroes in this time of the pandemic when a n.责任
serious illness befalls their family to make sure that they
remain whole and their lives aren't ruined by the cost of dealing
with the illness? What do we owe people who struggle, work
hard and are less lucky than we are?
所以，⼈们会得到 他们应得的吗？ 这个社会是公平的吗？ 当然不
是。 努⼒⼯作，按照规则⽣活 并不能保证任何事情。 如果我们能意
识到这种 不可避免的不公平的存在， 了解到好运所占有的重要地
位， 我们或许可以问⾃⼰， 在这场疫情⼤肆传播的时候， 我们对于
被我们视作英雄的⼈们 负有什么样的责任—— 当严重的疾病 降临到
他们的家庭时， 我们能否保证他们的⾝⼼健康， 他们的正常⽣活不
会被 ⾼昂的医疗费⽤击垮吗？ 我们亏⽋那些正在挣扎的⼈什么？ 我
们亏⽋努⼒⼯作 却没有我们幸运的⼈什么？
About a half century ago, the philosopher John Rawls wrote philosopher
a book called "A Theory of Justice," and in that book, he n.哲学家
introduced a concept that he called "the veil of ignorance."
The question he posed was: If you didn't know what your meaningful
position in society was going to be, what kind of a society adj.有意义
would you want to create? And what he suggested is that 的
when we don't know whether we're going to enter society at
the top or at the bottom, what we want is a society that is
pretty damn equal, so that even the unlucky will be able to
live decent, meaningful and satisfying lives.
⼤约在半个世纪前， 哲学家约翰·罗尔斯（John Rawls） 写过⼀
本书，名为《正义理论》。 在那本书中，他引出了⼀个概念， 并
将其命名为“⽆知的⾯纱”。 他提出的问题是： 如果你不知道将来
在社会中 会处于什么样的地位， 你会想要创造什么样的社会？ 他
所建议的是： 当我们不知道 我们在社会上的地位会是在 上层或是
下层时， 我们想要的是 ⼀个⾮常平等的社会， 所以即使那些不幸
运的⼈ 也可以过着体⾯、 有意义且美满的⽣活。

So bring this back, all of you lucky, successful people, to

your communities, and do what you can to make sure that
we honor and take care of people who are just as deserving
of success as we are, but just not as lucky.
所以回归原题， 在座的所有幸运、成功的各位， 请⼒所能及的去
确保 我们能够尊重并关爱 那些本应和我们⼀样成功的⼈， 他们只
是没我们那么幸运⽽已。
TED ⼀个在摸索的⻘少年
题⽬：A teen just trying to figure it out
作者：Tavi Gevinson
Four years ago today, exactly, actually, I started a fashion
blog called Style Rookie. Last September of 2011, I started
an online magazine for teenage girls called Rookiemag.com.
My name's Tavi Gevinson, and the title of my talk is "Still
Figuring It Out," and the MS Paint quality of my slides was a inability
total creative decision in keeping with today's theme, and has n⽆⼒
nothing to do with my inability to use PowerPoint.
四年前的今天，恰巧是同⼀天 我开办了⼀个时尚博客，名叫菜鸟风
尚（Style Rookie） 2011年9⽉，我创⽴了⼀本在线杂志 ⾯向青少年
⼥⽣，名叫Rookiemag.com 我叫泰薇·盖⽂森（Tavi Gevinson） 我
今天演讲的题⽬是“探索进⾏时” 我⽤微软画图板画的这些图 完全
是为了配合今天主题的⼤胆创举 和我使⽤PowerPoint的⽔平 没半点
关系 feminist
n.⼥权主义
So I edit this site for teenage girls. I'm a feminist. I am kind 者
of a pop culture nerd, and I think a lot about what makes a
strong female character, and, you know, movies and TV strong female
shows, these things have influence. My own website. So I character
think the question of what makes a strong female character ⼥汉⼦
often goes misinterpreted, and instead we get these two-
dimensional superwomen who maybe have one quality that's misinterpret
played up a lot, like a Catwoman type, or she plays her v.误解
sexuality up a lot, and it's seen as power. But they're not
strong characters who happen to be female. They're sexuality
completely flat, and they're basically cardboard characters. n.性征；性
这个⽹站是为青少年⼥⽣做的。我是个⼥权主义者 我是个流⾏⽂化 ⾏为
迷 对如何成为⼥强⼈深有研究 众所周知，那些电影和电视节⽬ 是
有影响⼒的。对我的⽹站也是 所以我认为⼥强⼈的定义 通常被⼈ cardboard
们曲解了 取⽽代之的是平⾯的⼥超⼈ 要么⿎吹她某⼀种特质 ⽐如 characters
猫⼥之类 要么夸⼤她的性欲 还被视为能⼒ 但这些都不是⼥强⼈形 纸⽚⼈
象 这简直⽆聊⾄极 充其量是些纸⽚⼈
The problem with this is that then people expect women to be
that easy to understand, and women are mad at themselves for
not being that simple, when, in actuality, women are
complicated, women are multifaceted -- not because women multifaceted
are crazy, but because people are crazy, and women happen to adj.多⽅⾯的
be people.
那么问题就来了 ⼈们希望⼥⼈简单易懂 ⼥⼈因为没那么简单 ⽽⼤伤
脑筋 ⽽实际上，⼥⼈是复杂的 ⼥⼈是多⾯的 － 并⾮因为⼥⼈很疯
狂 ⽽是⼈类很疯狂 ⽽⼥⼈正巧是⼈类

So the flaws are the key. I'm not the first person to say this.
What makes a strong female character is a character who has
weaknesses, who has flaws, who is maybe not immediately
likable, but eventually relatable.
所以缺陷也是关键 以前也有⼈这样说过 ⼥强⼈ 有弱点，也有缺陷
或许你⼀开始不喜欢她 但最终会欣赏她

I don't like to acknowledge a problem without also

acknowledging those who work to fix it, so just wanted to
acknowledge shows like "Mad Men," movies like protagonists
"Bridesmaids," whose female characters or protagonists are n.主⻆
complex, multifaceted. Lena Dunham, who's on here, her
show on HBO that premiers next month, "Girls," she said she
wanted to start it because she felt that every woman she knew
was just a bundle of contradictions, and that feels accurate for
all people, but you don't see women represented like that as
much. Congrats, guys.
我喜欢在认识⼀些问题的同时 也去了解那些努⼒解决问题的⼈ 所以
我喜欢看“⼴告狂⼈”（Mad Men）这类电视剧 和“伴娘”
（Bridesmaids）这类电影，这些⼥性⾓⾊ 或主⼈公是复杂的，多⾯
的 屏幕上写的莉娜·杜汉姆（Lena Dunham），她在HBO的新作
“都市⼥孩”（Girls）将于下个⽉⾸映 她说之所以拍这部作品是因为
她觉得 她认识的所有⼥⼈都是⾮常⽭盾的 ⽽所有⼈也都这么觉得 但
⼥⼈的这⼀特点并没有被充分表现出来 祝贺你们了
But I don't feel that — I still feel that there are some types of
women who are not represented that way, and one group that
we'll focus on today are teens, because I think teenagers are contradictory
especially contradictory and still figuring it out, and in the '90s adj.⽭盾的
there was "Freaks and Geeks" and "My So-Called Life," and
their characters, Lindsay Weir and Angela Chase, I mean, the scientific
whole premise of the shows were just them trying to figure diagram
themselves out, basically, but those shows only lasted a season 科学简图
each, and I haven't really seen anything like that on TV since.
So this is a scientific diagram of my brain — around the time sophomore
when I was, when I started watching those TV shows. I was n.⼆年级学⽣
ending middle school, starting high school -- I'm a sophomore
now — and I was trying to reconcile all of these differences
that you're told you can't be when you're growing up as a girl.
You can't be smart and pretty. You can't be a feminist who's
also interested in fashion. You can't care about clothes if it's
not for the sake of what other people, usually men, will think
of you.
但我不觉得 － 我认为仍有⼀些⼥⼈的类型 是未曾被展现的 今天我
们要关注的⼀类就是青少年 因为我认为青少年是尤其⽭盾的 仍在不
断探索当中 90年代的“怪胎与书呆”（Freaks and Geeks） 和“我所谓的
⽣活”（My So-Called Life）中的⾓⾊ 琳赛·威尔（Lindsay Weir）安
吉拉·切丝（Angela Chase） 整部剧的前提 基本上就是她们⾃我探
索的过程 可惜那两部剧只播了⼀季 ⾃那以后我再也没看到过类似的
电视剧。这是⼀张描述我⼤脑的科学简图（笑声）－- 是在我看那些
电视剧时的 写照 我那时刚从初中升⼊⾼中 －- 我现在⾼⼆了 －- 我
⼀直在设法调和 那些⼥孩长⼤过程中 ⾏为规范的各种意见分歧 你不
能既聪明又漂亮 做⼥权主义者就不能追逐时髦 要不是为了别⼈的眼
光，通常指男⼈ 你就不能在乎穿着打扮。
So I was trying to figure all that out, and I felt a little
confused, and I said so on my blog, and I said that I wanted to one-
start a website for teenage girls that was not this kind of one- dimensional
dimensional strong character empowerment thing because I 单⼀的
think one thing that can be very alienating about a
misconception of feminism is that girls then think that to be a empowerment
feminist, they have to live up to being perfectly consistent in v.授权
your beliefs, never being insecure, never having doubts,
having all of the answers.
所以我⼀直都想弄清楚这是怎么⼀回事 我感到有些困惑 也有写在博
客上 我说我想 为青少年⼥⽣办⼀个⽹站 不是那种只展现单⼀的 强
势特点的 因为我认为对⼥权主义的误解 会让⼥孩们望⽽却步 她们
会认为作为⼥权主义者，必须做到 对⾃⼰的信仰始终如⼀ 绝不能缺
乏⾃信，绝不能⼼存疑虑 要⽆所不知。

And this is not true, and, actually, reconciling all the

contradictions I was feeling became easier once I understood
that feminism was not a rulebook but a discussion, a
conversation, a process, and this is a spread from a zine that I
made last year when I -- I mean, I think I've let myself go a illustration
bit on the illustration front since. But, yeah. n.图表
但其实并⾮如此 实际上，⼀旦我明⽩了⼥权主义 不是⼀本规则⼿
册，⽽是⼀种探讨 ⼀场对话和⼀个过程 我对各种⽭盾的调和就变得
容易多了 这是我去年办的⼀本杂志⾥的两页 我是说，打那时起我就
已经 进军插图界了 不过，好吧。

So I said on my blog that I wanted to start this publication for

teenage girls and ask people to submit their writing, their photography
photography, whatever, to be a member of our staff. I got n.摄影术
about 3,000 emails.
所以我就在博客上说我想 为青少年⼥⽣办⼀本读物，并邀请⼤家投
稿 ⽂章，照⽚，什么都⾏ 来加⼊我们的团队 我收到了⼤约3千封邮
件。
My editorial director and I went through them and put together
a staff of people, and we launched last September. And this is
an excerpt from my first editor's letter, where I say that
Rookie, we don't have all the answers, we're still figuring it
out too, but the point is not to give girls the answers, and not
even give them permission to find the answers themselves, but
hopefully inspire them to understand that they can give
themselves that permission, they can ask their own questions,
find their own answers, all of that, and Rookie, I think we've
been trying to make it a nice place for all of that to be figured
out.
我和我的编辑主任读了这些信 并组建了⼀个团队 于去年九⽉创刊 这
是⼀段我⾸位编辑来信的摘录 上⾯说我们“菜鸟”杂志不是⽆所不知
我们也在探索当中，但重点不在于 为⼥孩们提供答案，更不是为了
向她们颁发 ⾃⼰寻找答案的许可 ⽽是希望能让她们了解 探索的主动
权在她们⾃⼰⼿⾥ 她们可以提出⾃⼰的问题，找出⾃⼰的答案 我相
信以上种种，以及“菜鸟”杂志 为我们解决各种困惑提供了很好的平
台

So I'm not saying, "Be like us," and "We're perfect role
models," because we're not, but we just want to help represent different
girls in a way that shows those different dimensions. dimensions
所以我不是在说，“学我们的样⼦” 和“我们是完美的典范”，因为我们 另⼀⾯
不是 我们只是想帮助展现⼥孩们 多姿多彩的另⼀⾯。

I mean, we have articles called "On Taking Yourself Seriously:

How to Not Care What People Think of You," but we also
have articles like, oops -- I'm figuring it out! Ha ha. (Laughter)
If you use that, you can get away with anything. We also have
articles called "How to Look Like You Weren't Just Crying in
Less than Five Minutes."
⽐如我们有⽂章名为 《关注⾃我：如何忽视别⼈的眼光》 但我们也
有⽂章例如 《啊噢 －－ 我正在探索》 哈哈（笑声） 这招真是屡试
不爽啊 我们也有⽂章名为 《哭脸瞬间消融术》
So all of that being said, I still really appreciate those
characters in movies and articles like that on our site, that
aren't just about being totally powerful, maybe finding your self-esteem
acceptance with yourself and self-esteem and your flaws and
⾃尊
how you accept those.
那么以上所有，我仍然⼗分感谢 那些电影⾥的⾓⾊ 和我们⽹站上的
⽂章 他们不仅仅是关于强⼤ 还包括⾃我认同 ⾃尊和⾃⾝缺点，以及
如何对待

So what I you to take away from my talk, the lesson of all of

this, is to just be Stevie Nicks. Like, that's all you have to do. unapologetically
(Laughter) Because my favorite thing about her, other than, 毫⽆歉意的
like, everything, is that she is very -- has always been
unapologetically present on stage, and unapologetic about her contradictory
flaws and about reconciling all of her contradictory feelings adj.⽭盾的
and she makes you listen to them and think about them, and
yeah, so please be Stevie Nicks. Thank you.
那么我希望我的演讲带给⼤家的是 这⼀切的启⽰是，请学习史蒂薇
·妮克丝（Stevie Nicks） 学她就对了（笑声） 因为我最欣赏她的是
不同于所有的，就是 她⾮常 －－ 从来都是 霸⽓地出现在舞台上 从
不为她的缺点辩护 能调和她所有⽭盾的感受 并能让你倾听，让你思
考 所以，请学习史蒂薇·妮克丝 谢谢⼤家
TED 停⽌与别⼈做⽐较
题⽬：To overcame challenges, stop
comparing yourself to others
作者：Dean Fumess
It seems we have been measured almost all of our lives, when infant
we are infants, with our height and our weight, and as we grew n.婴⼉
it became our speed and our strength. And even in school there
are test scores and today with our salaries and job performance. salary
It seems as if those personal averages are almost always used to n.薪⽔
measure where we are in comparison to our peers. And I think
we should look at that a little differently. That personal average performance
is just that, it's something very personal and it's for you, and I n.表演
think if you focus on that and work to build that, you can really
start to accomplish some really amazing things. comparison
我们的⼀⽣似乎 都在被不同的指标来测量， 在婴⼉时，就量⾝⾼和 n.⽐较
体重， ⽽长⼤后，就量速度和耐⼒。 甚⾄在学校，也有测试分数，
accomplish
如今，则是我们的⼯资和⼯作表现。 似乎这些个⼈的平均数值总是被
t.完成
拿来 与⾝边⼈的⽔平做⽐较。 但我认为我们应该 ⽤略微不同的⽅式
来看待它。 个⼈平均值是⾮常私⼈的， 是你专属的， 我认为如果你
能专注于个⼈⽔平， 并在此基础上努⼒提升⾃⼰， 你真的会开始取
得 很多令⼈惊讶的成就。

This idea started for me on a December evening in 2011. I had tractor

just stepped outside to do our evening chores to feed our n.拖拉机
horses. I hopped into our tractor, and a few minutes later, a five
foot tall, 700-pound bale of hay fell from the loader, crushing vertebrae
me in the seat of the tractor and in the process shattering my T5 n.椎⻣，脊
and T6 vertebrae. I didn't lose consciousness, but I felt this 椎
buzz throughout my body, and I knew what had happened right
away.
2011 年 12 ⽉的⼀个晚上， 我有了这⼀想法。 我刚准备出门做⼀些晚
间的家务， 喂我家的马。 我跳上我家的拖拉机， ⼏分钟后， ⼀捆 1.5
⽶⾼， 320 公⽄重的⼲草 从拖拉机的装载架上倒下来， 砸到了坐在拖
拉机上的我， 这⼀下⼦碾碎了 我第五和第六节胸椎。 我没有失去意
识， 但我感到⼀股酥⿇传遍全⾝， 我⽴马就知道发⽣了什么。
My hands were reaching for my legs, but my legs didn't recognize
recognize anything touching them. And in fact, I couldn't feel v.认识
anything from the center of my chest down. So there I was,
about 100 feet from the house, with my arms wrapped around chest
the steering the wheel, trying to hold myself up, waiting for n.胸部
help. And unlike what you see in TV and the movies, as much
as I tried to get the dogs to go to the house and get help -- wrap around
我把⼿伸向我的腿， 但我的腿没有任何知觉。 实际上，我胸部以下 环绕
的地⽅ 都没有了任何知觉。当时，我离家还有 30 ⽶， 双⼿抱着⽅向
盘， 尝试着将⾃⼰⽀撑起来，等待救援。 与你在电视和电影中看到
的不同， 我尝试着让狗跑回家帮我求助——

they just stared at me. Well, 45 minutes later, my wife came

home, and I heard her step out of the house and, like, normal, if
I needed help, "Hey, do you need help?" And I said, "Yes." And
there was a brief pause and then I heard her yell, "Do you need
helicopter
9/11 help?" And again I yelled, "Yes." Well, not long after I
n.直升机
was enjoying my very first helicopter ride all the way to the
hospital.
可是它们只是在那⾥盯着我看。 45 分钟后，我的妻⼦回家了， 我听
到她⾛出房⼦， 就和往常⼀样看我是否需要帮助， “嘿，需要我帮忙
吗？” 然后我说：“要。” 短暂停顿后，我听到她⼤喊： “你需要我打
911 急救吗？” 我再次喊道：“要。” 好，很快，我就享受了 第⼀次坐
直升飞机的经历， ⼀路直达医院。

Now, the injury wasn't very dramatic or graphic. I simply broke graphic
a bone or two. And in the process, I was told I'd probably never adj.形象的
walk again. It became very normal for me to use a rope to sit
up in bed, because my abdominal muscles no longer work. abdominal
我的伤势并没有想象中那么严重。 我只是断了⼀两根⾻头。 救治过 adj.腹部的
程中，医⽣却告诉我 我可能这辈⼦再也⽆法⾛路了。 借助⼀根绳⼦
从床上坐起来 对我来说成为了⽇常， 因为我的腹部肌⾁不再起作
⽤。
Or to use a board to slide out of bed into a wheelchair, or to wheelchair
even wait for people to reach things for me. Everything that I n.轮椅
had learned and had known about my height and my strength
mobility
and my balance and my mobility was blown away. My entire
n.⾏动能⼒
personal average had been reset.
我也习惯了⽤⼀块板⼦ 从床上滑到轮椅， 或者甚⾄是等着别⼈帮我
blown away
拿东西。 我曾学到的以及知晓的 关于⾃⼰⾝⾼、⼒量、平衡⼒、 以
吹⾛
及⾏动能⼒的⼀切都不复存在。 我的全部个⼈平均数值都归零了。
reset
Now you could be sure in those days I was being measured
v.重置
more than ever, by the doctors and nurses for sure but maybe
more so in my own mind, and I found myself comparing what I
frustrated
thought I was going to be able to do going forward with what I
adj.沮丧的
once was able to do. And I became pretty frustrated. It took
some very consistent prodding from my wife, who kept saying, prodding
"Get your eyes up," before I could get moving forward. And I n.⿎励
soon realized that I almost had to forget about the person I was
before and the things I was able to do before. I almost had to
pretend it was never me. And I'm afraid if I had not made that
realization, my frustration would have turned into something
much harder to recover from.
毫⽆疑问，在那些⽇⼦⾥， 我被测量的次数多得前所未有， 肯定会
有经常被医⽣和护⼠测量， 但可能更多的是在我的脑海⾥。 我发现
⾃⼰在⽐较 从此之后⾃⼰能做到的事情 和我曾经能做到的事情。 因
此我变得⾮常挫败。 我的妻⼦⼀直在对我说 “抬起头来”， 在她坚持
不懈的⿎励下， 我才开始了继续前⾏。 很快，我意识到我⼏乎 不得
不忘记曾经的⾃⼰， 忘记曾经我能做到的事。 我⼏乎不得不假装 曾
经的那个⼈不是我。 如果我当初没有意识到这⼀点， 恐怕我的挫败
感会发展为 其它更加难以康复的东西。
Now, luckily, a few weeks later, I was transferred to a specialty
transfer
spinal cord rehab hospital about 10 hours from home, and wouldn't
n.转移
you know, the first day of rehab and the first session we had
something called fit class, and a group of us broke into teams to see spinal
which team could do the most reps in the weight machine. Now, adj.脊髓的
we've all been there, haven't been to the gym in a year or two.
Neither had I. And so what do you do? You try to do what you did a session
couple of years ago, and you do a couple of sets. And then what do n.⼀段时间
you do? A couple more. And you're feeling even better, so you do
more. And the next two weeks you complain to your family about a couple of
how sore you are. ⼏个
有幸的是，在⼏周后， 我被转移到距离我家 10 ⼩时车程的 ⼀家脊髓康复
专科医院， 你想不到在康复的第⼀天、 第⼀个训练环节， 我们有⼀节所
谓的“健⾝课”， 我们⼀群⼈分成⼏组， 看哪个⼩组能在举重器械上 做最
多次试举。 我们都曾经历过已经⼀两年 没有去过健⾝房的情况。 我也
是。 那么该怎么办？ 你尝试按照⼏年前的⽅式去做， 你做了⼏组， 之后
呢？又做了⼏组。 你感觉甚⾄更好了， 于是你又多做了⼏组。 在接下来
的两周， 你会和家⼈抱怨你的肌⾁有多酸痛。

Well, my team went all out and we won, we won big, and for the
straighten
next three days I could not straighten my arms, which isn't that big
v.变直
a deal except when you're in a wheelchair and that's really what
you have to use to get around. And that proved to be a very
important lesson for me. It was one thing that I couldn't compare
myself to myself, but even around people in the same situation in
that hospital, I found that I couldn't try to keep pace or set pace
with them as well, and I was left with really only one choice and
that was to focus on who I was at that point in time with where I focus on
needed to go and to get back to who I needed to be. 专注于
我的⼩组全⼒以赴，⼤获全胜。 但是在接下来的三天， 我都没法伸直⼿
臂， 这听起来不是什么⼤事， 除⾮你坐轮椅， 不得不⽤⼿臂操控轮椅到
处⾛。 这成为了我收获的 ⼀个很宝贵的教训—— 不能进⾏⾃我⽐较是⼀
码事， 但甚⾄是和同在那个医院、 与我处境相同的⼈相⽐， 我发现我也
⽆法跟上他们的步伐， 或是与他们并驾齐驱， 于是我别⽆选择， 只能专
注当下的⾃⼰， 专注于我需要达到的⽬标， 并且变回我需要成为的⼈。
For the next six weeks, for seven to eight hours a day, that's
what I did. I built little by little, and, as you might expect, when spinal
you're recovering from a spinal cord injury, you're going to adj.脊髓的
have a bad day. You might have a few in a row. What I found
determine
out is that good and bad really didn't have a lot of meaning
v.决定
unless I had the context of knowing what my average was. It
was really up to me to decide if something was bad or good a streak of
based on where I was at that point in time, and it was in my ⼀连串
control to determine if it really was a bad day. In fact, it was my
decision on whether or not I could stop a streak of bad days.
And what I found during that time away from home is I never
had a bad day, even with everything going on. There were parts
of my day that were certainly not as pleasant as they could be,
but it was never an entirely bad day.
在接下来的 6 周， 每天 7 - 8 个⼩时， 这就是我做的事。 我⼀点⼀点
努⼒， 你可能也预料到， 当你从脊髓损伤中恢复时， 你将会度过很
糟糕的⼀天。 你可能连着⼏天都很糟糕。 ⽽我发现，好坏并没什么重
⼤的意义， 除⾮我了解⾃⼰的平均值在哪⾥。 这完全取决于我⾃⼰：
基于那时候我的能⼒， 什么是好，什么是坏。 决定⼀天过得是否很糟
糕 完全在我的掌控范围内。 实际上，我是否能停⽌ ⼀连串糟糕的⽇
⼦ 也是我⾃⼰的决定。 在离家的那段时间⾥，我发现 即使发⽣各种
事情， 但没有⼀天是糟糕的。 那些⽇⼦⾥，有的时候肯定 不尽如⼈
意， 但那从来不会是 完全糟糕的⼀天。

So I'm guessing that all of you have been through a meeting

that probably didn't go very well, or a commute that wasn't as
great as you would like it, or even burned dinner at night. Did
those things really ruin your entire day?
我猜你们所有⼈都经历过 可能进⾏得不太顺利的会议， 或不是很棒的
通勤体验， 甚⾄是烧焦了晚饭。 这些⼩不幸真的会毁了你的⼀整天
吗？
What I found in those scenarios is the quicker you move on to scenarios
what's next, the quicker you can start attacking things. And by n.场景
moving on to next as fast as possible, you shrink the time you
spend in those bad scenarios and it gives more time for the medication
good. And, as a result, the good outweighs the bad, your n.药物
average increases and that's just how the math works. It didn't
matter to me if I'd spent the morning really struggling with my spastic
medication, or at lunch my legs being very spastic, or even if I adj.⽆能的；
had fallen out of my wheelchair. Ask my wife. It happens 抽筋的
quite often. She's here. They were just small parts of my day
and small parts of my average.
在这些场景下，我发现， 你越快将注意⼒转移到下件事上， 你就能
更快地开始全⼒以赴。 通过尽快把注意⼒ 转移到下⼀件事上， 你缩
减了在负⾯情景上所花的时间， 并把更多的时间专注于正⾯情景。
因此，利⼤于弊， 你的平均值也就提升了， 这也就是数学的原理。
如果整个早上我都 为吃药⽽苦苦挣扎， 或在午饭时腿抽筋了， 甚⾄
从轮椅上摔下来， 这些对我都不重要。 可以问我的妻⼦，这些经常
发⽣。 她就在这⼉。 但这些只是我⼀天中很⼩的⼀部分， 我平均值
中的⼀⼩部分。

And so, in the months and years that followed, I continued to

try to attack things in that way, and before I knew it I was marathon
being presented with some pretty incredible challenges, like n.⻢拉松
completing a marathon in a wheelchair.In early 2016, I met
my physical therapist, and after a few really grueling sessions, grueling
she must have sensed something, because she pulled me aside adjust.折磨⼈
and said, "You know, you should do a half marathon. In your 的
wheelchair. And, oh yeah, it's in 10 weeks."
于是，在后来的⼏个⽉以及⼏年中， 我继续⽤这种⽅式全⼒以赴，
⽽且在我意识到之前， 我已完成了不少令⼈难以置信的挑战， 例如
在轮椅上跑完⼀场马拉松。在 2016 年年初， 我见了我的理疗师， 在
⼏次⾮常艰苦的康复训练后， 她⼀定是感觉到了什么， 因为她把我
拉到⼀边说： “你应该参加半马。 坐着轮椅参加。 哦，就在 10 周
后。”
TED 停⽌与别⼈做⽐较
题⽬：To overcame challenges, stop
comparing yourself to others
作者：Dean Fumess

And I thought in my mind, "You're crazy." I didn't have a workout

workout plan. I didn't have any way of knowing how fast I n.锻炼
needed to go or how far I was supposed to go. But I simply got
to work, and I started tracking every workout, every day, and I prior
simply wanted to be as good as or as fast as I was the prior adj.先前的
day. And in the end I really created that average for myself and
I tried to build on that as much as I could. Well, I finished that closed the door
race right in time with what my average should have been, and on
somewhere along the way I kind of closed the door on who I 拒之⻔外
once was. That person who I was before and all those things I
in terms of
thought I was able to do really didn't matter. In fact, walking
在…⽅⾯
again really didn't matter. It became much less of a goal for me
in terms of where I was going to go. And besides, like, you
guys
guys are so slow when you walk. In crowds like this, it is so
n.各位
difficult. I'm like, "Get out of the way. We're going places."
我当时脑⼦⾥想： 你太疯狂了。我没有健⾝计划， 我也完全不知道
我需要跑多快， 或是我需要跑多远。 但我只是开始锻炼， 并开始每
天记录追踪每次健⾝， 我只是简单地想要让⾃⼰ 和昨天的表现⼀样
好、跑得⼀样快。 最后，我真的 为⾃⼰创造了平均值， 我也尝试尽
⾃⼰所能 从那个数值开始更上⼀层楼。 最后，我按时完成了⽐赛，
速度也达到了我的平均⽔准， ⽽且在途中， 我似乎忘记了⾃⼰曾经
的模样。 那个事故发⽣前的我， 以及⾃⼰曾能做到的⼀切， 真的不
那么重要了。 实际上，能否重新⾛路真的不重要。 就我想要达成的
⽬标⽽⾔， ⾛路已不再是那么重⼤的⽬标。 ⽽且，你们⾛路都超级
慢。 像在这样的⼈群中⾛路，太困难了。 我会说：“借过，我们先⾛
⼀步。”
And all I wanted to do was go fast. And so I did what I
thought I should do. I started researching wheelchair racing.
And I went online and I found the best of the best, I learned technique
their technique, I learned about the equipment, I was lucky to n.技巧，⼯艺
have a coach that offered me a way to get started. And after
talking with him and having him help me get those things underway
underway, as I was leaving, he says, "You know, you should adj.进⾏中的
do the 2017 Chicago Marathon." And he's the coach, I can't
tell him no.
我⼀⼼只想变快。 所以我就做了我认为⾃⼰该做的事。 我开始研究
轮椅竞速。 我上⽹去， 找到了⼀些最厉害的⼈， 我学习他们的技
术， 我研究装备的使⽤， 我也很幸运地有⼀个教练带我⼊门。 在和
他聊完天， 让他帮助我做好准备后， 正当我离开的时候，他说：
“你应该参加 2017 芝加哥马拉松。” 他是教练，我⽆法对他说不。
guidance
So with that guidance, I went back home, and I got to work, n.指导
much like in the prior way. And I continued researching, but I
had learned my lesson. I was really careful not to compare go through with
with how accomplished those people on the internet were and 完成
how fast they were, because if I had, I probably never would
have continued going through with it. Well, the weekend of
the race arrived, and it was just like going to college for the
first time.
于是在他的指导下，我回到家， 继续像之前那样努⼒训练。 我继续
研究， 但我已经获得教训， 我⾮常⼩⼼，不去把⾃⼰ 和⽹络上那些
⼈的成就 以及他们的速度进⾏⽐较， 因为如果我这么做， 我可能不
会继续这场旅程 并坚持到现在。举⾏⽐赛的周末到了， 这就好像第
⼀次上⼤学。
You're dumped off, there's a whole bunch of people around you,
you don't really know very many of them, somebody's got the kick in
cool stereo and the cool TV and they're smart and they're pretty 起作⽤；踢开
and they're cute and they're handsome and you don't know if
you really belong. But then somebody says, "Hey, let's go get stereo
food." And all of a sudden, that friend group happens and you n.⽴体声
start to settle in. Well, that weekend of the race, we had a
all of a sudden
meeting called the Wheelers Meeting, and there were 60
突然地
wheelchairs in that room the night before the race. And wouldn't
you know it, all of the people that I had been researching were Paralympic
there, the best in the world. There must have been over 50 n.残奥会
Paralympic medals in the room that day. And I felt pretty small
and I fell back into that trap of comparing myself. I knew that
my averages that I had been tracking during my workouts were
over 90 seconds slower per mile than theirs. And the coach was
the only one there that I knew, and he reached out and noticed
something, and I think he sensed my anxiety, and he invited me
to get food with his team. And with that, everything settled
down. I realized really quick that they didn't care about my
average, surely, and I had forgotten about theirs.
你独⾃被抛下， 周围有⼀群⼈， 但其中没⼏个你认识的⼈。 有⼈带
着酷炫的⾳响， 有⼈带着酷炫的电视， 他们看起来聪明、漂亮、可
爱、帅⽓， 你并不确定⾃⼰是否真的属于这⾥。 但这时有⼈说：
“嘿，我们去吃点东西。” 突如其来地朋友圈形成了， 你也开始适应。
那个⽐赛的周末， 在⽐赛前的那晚， 我们举办了⼀场“轮椅运动员聚
会”， 那个房间⾥总共有 60 个轮椅运动员。 你不敢相信， 那⾥的所有
⼈， 我都曾在⽹上搜索过他们， 他们都是世界顶尖。 那天，那个房
间⾥ 肯定有不⽌ 50 枚残奥会奖牌。 我感觉⾃⼰有些渺⼩， 感觉再次
陷⼊⾃我⽐较的陷阱。 我知道在⾃⼰所有的训练记录中， 我每英⾥的
平均⽤时 要⽐他们慢 90 秒以上。 教练是我在那⾥唯⼀认识的⼈， 他
过来和我讲话并注意到了什么， 我觉得他感到了我的焦虑， 因此他邀
请我和他的团队⼀起吃饭。 这⼀举动让⼀切安定下来。 我很快意识到
他们绝对 并不在意我的平均值， ⽽且我也忘记了他们的成绩。
Well that next day, I finished the race about 45 minutes after
the person that won it. But as I was leaving, those new friends,
competition
who are very close today, challenged me to stay involved and n.竞争
to keep working through different races and competitions. And
so I did what I knew how. I went home, and I got busy.
好吧，在第⼆天， 我在获胜者冲线后 约 45 分钟跑完了⽐赛， 但在
我离开的时候， 那些如今已⾮常亲近的新朋友 向我发起挑战， 让我
留在赛场上， 完成⼀场又⼀场的竞速和⽐赛。 我就做了我知道的
事： 回家，开始忙于训练。

Now, as you can imagine, being in a wheelchair, let alone let alone
training for a marathon in a wheelchair, is a pretty lonely 更不⽤说
thing. I have an incredible group of friends that will ride bikes
with me and keep track of pace and help me out. But in the marathon
end, it's still five to six days a week, it's 50 to 60 miles of n.⻢拉松
effort, and it's a lot of alone time. And for the most part, you
junior year
really have nothing to rely on but yourself in those times. It's
⼤三
my average, and I'm trying to get better little by little. Well,
this fall I was in Chicago for the third time. It was my seventh roll back into
marathon, and just like going back to college for your junior 回到
year, you're anticipating catching up with friends and getting
excited about rolling right back into things.
你可以想象，在轮椅上， 更别说在轮椅上 为马拉松进⾏训练， 是⼀
件相当孤独的事情。 我有⼀群很棒的朋友， 他们会骑车跟着我训
练， 监测我的节奏，帮助我。 但到头来，依旧是 ⼀周 5 - 6 天的训
练， 是 50 - 60 英⾥的努⼒， 还有很多⾃我独处的时间。 绝⼤多数
时间， 你真的别⽆选择，只能靠⾃⼰。 这是我的平均值， 每天我都
在尝试⼀点点变得更好。今年秋天是我第三次造访芝加哥， 也是我
的第七场马拉松， 就好像⼤三时回学校⼀样， 你期待和朋友重聚叙
旧， 对于⽴刻投⼊各种活动感到激动。
Well, I attended the same pre-race meeting and the same pre-
pre-race
race meal and caught up with those friends. And we lined up
赛前的
for the race, and right at the start, my average kicked in, and
before long I caught up with some of those friends and was kick in
able to keep pace with them and push together. But it wasn't 起作⽤
long before I faded. It just happened, and I found myself all
alone again with really nothing to rely on other than what I had halfway
worked so hard to be at. But we turned into the wind at the adv.在中间
halfway point, and my average became a strong advantage, and
it wasn't long before I caught some of those friends and passed
them all the way to the finish. And while I didn't set a personal
record that day, I did finish 30 seconds per mile faster than my
prior Chicago times and just left myself pretty excited.
我参加了同样的赛前聚会， 同样的赛前聚餐， 和那些朋友们叙旧。
当我们为⽐赛整装待发， 在起点处，我的平均值 猛然开始发挥作
⽤， 不久之后我就追赶上了那些朋友们， 我们使⽤同样的步伐 全速
前进，⼀起挑战极限。 但很快我又淡出了他们的视野， 情况就这么
发⽣， 我发现⾃⼰又孤⾝⼀⼈， 真的除了⾃⼰努⼒得来的东西， 没
什么能依靠的。 但我们在半程遇上了逆风， 我的平均值发挥了极⼤
的优势， 很快我又追赶上了我的⼀些朋友， 超过了他们，⼀路直奔
终点。 我尽管那天没有破⾃⼰的个⼈记录， 却⽐之前芝加哥的⼏次
⽐赛 每英⾥快了 30 秒， 我对此还蛮激动的。

And so this is me. This is my average. Seventy-five days from

today, I'll be in Boston for my second time. I'm super excited keep in mind
about that. But keep in mind, this isn't really just about racing. 牢记
I'm working really hard every day to be better in so many other
ways, a better parent, a better husband, a better coach,
teammate, friend, person.
这就是我，这是我的平均值。 75 天之后，我将会第⼆次去波⼠顿。
我为此⾮常兴奋。 但记住，这不仅只是关于竞速。 我每天都在⾮常
努⼒， ⼒求在其它各个⽅⾯变好， 成为更好的家长、更好的丈夫、
更好的教练、队友、朋友，更好的⼈。
And I promise you, even though what you see here is very visible
visible in terms of the challenges that I face, everybody here adj.可⻅的
has something that they're fighting, and it may be visible, it
may not be, but please, take some time and focus on you bet
instead of others, and I bet you can win those challenges and v.打赌
really start accomplishing so many great things.
我向你保证，即使你看到的 我所⾯临的种种挑战 都⾮常显⽽易见，
这⾥的每个⼈ 都有在与之战⽃的东西， 可能⾁眼可见，又可能不可
见， 但请花些时间， 专注于⾃⼰，⽽⾮他⼈， 我打赌你能战胜那些
挑战， 并真正地开始成就卓越。
TED TED

So sometimes I get angry, and it took me many years to be able to

say just those words. In my work, sometimes my body thrums, I'm thrum
so enraged. But no matter how justified my anger has been, v.嗡嗡作响
throughout my life, I've always been led to understand that my
anger is an exaggeration, a misrepresentation, that it will make me misrepresentation
rude and unlikable. Mainly as a girl, I learned, as a girl, that anger n.歪曲；误传
is an emotion better left entirely unvoiced.
有时我会⽣⽓，我花了很多年才能够说出这句话。在我的⼯作中，有时我的
⾝体颤抖，我太愤怒了。但是，⽆论我的愤怒是多么合理，在我的⼀⽣中，
我⼀直被告知我的愤怒是⼀种夸张，⼀种曲解，它会让我变得粗鲁和不可理
喻。主要是作为⼀个⼥孩，我了解到作为⼀个⼥孩，愤怒是⼀种情感，最好
将它置之不顾。 
Think about my mother for a minute. When I was 15, I came home veranda
from school one day, and she was standing on a long veranda n.⾛廊
outside of our kitchen, holding a giant stack of plates. Imagine how
a stack of
dumbfounded I was when she started to throw them like Frisbees...
⼀叠；⼀摞
into the hot, humid air. When every single plate had shattered into
thousands of pieces on the hill below, she walked back in and she dumbfounded
said to me, cheerfully, "How was your day?" adj.⽬瞪⼝呆
想想我的妈妈，我15岁的时候，有⼀天我放学回家，她站在在我们厨房外廊
上，拿着巨⼤的⼀堆盘⼦。想象⼀下，当她开始把它们像飞盘⼀样……（笑 的
声）扔进炎热潮湿的空⽓中，我是多么傻眼。当每⼀个盘⼦砸在下⾯的⼭上，
shatter
碎成数千块时，她回到房⾥，乐呵呵地对我说， “你今天过得怎么样？”
Now you can see how a child would look at an incident like v.破碎；破裂
this and think that anger is silent, isolating, destructive, even
frightening. Especially though when the person who's angry is a
girl or a woman. The question is why.
现在你可以想象⼀个孩⼦在⾯对这样的事件之后，以为愤怒是沉默的，孤⽴
的，破坏性的，甚⾄是可怕的。特别是当⽣⽓是⼀个⼥孩或⼥⼈。问题是为
什么。 
Anger is a human emotion, neither good nor bad. It is actually a indignity
signal emotion. It warns us of indignity, threat, insult and harm. n.侮辱；轻
And yet, in culture after culture, anger is reserved as the moral 蔑
property of boys and men. Now, to be sure, there are differences.
So in the United States, for example, an angry black man is disdain
viewed as a criminal, but an angry white man has civic virtue. v.鄙视；不
Regardless of where we are, however, the emotion is gendered. 屑
And so we teach children to disdain anger in girls and women, and
we grow up to be adults that penalize it. penalize
愤怒是⼈类的情感，它既不好也不坏。它实际上是⼀种信号情感。它警⽰着
v.处罚；惩
我们屈辱、威胁、侮辱和伤害。然⽽，在各种⽂化中，愤怒仅仅被归于为男
罚
孩和男⼈的道德财产。现在，当然，会有差异。例如，在美国，⼀个愤怒的
⿊⼈被视为罪犯，⽽⼀个愤怒的⽩⼈则具有公民美德。⽆论我们在哪⾥，情
感有是性别的。因此，我们教孩⼦蔑视⼥孩和妇⼥的愤怒，我们长⼤成⼈后
罚这种愤怒。 
So what if we didn't do that? What if we didn't sever anger from
femininity? Because severing anger from femininity means we
sever girls and women from the emotion that best protects us from
injustice. What if instead we thought about developing emotional
competence for boys and girls? The fact is we still remarkably
socialize children in very binary and oppositional ways. Boys are masculinity
held to absurd, rigid norms of masculinity -- told to renounce the n.男⼦⽓概
feminine emotionality of sadness or fear and to embrace
t

aggression and anger as markers of real manhood. On the other deferential

hand, girls learn to be deferential, and anger is incompatible with adj.谦恭的
deference. In the same way that we learned to cross our legs and
imminent
tame our hair, we learned to bite our tongues and swallow our
adj.临近的
pride. What happens too often is that for all of us, indignity
becomes imminent in our notions of femininity.
那如果我们不那么做呢？如果我们不切断愤怒与⼥性⽓质呢？因为将愤怒从
⼥性⽓质中去除，意味着我们切断⼥孩和妇⼥与最能保护她们免受不公正的
情感。如果相反我们考虑培养男孩和⼥孩的情感能⼒，如何？事实是，我们
仍然以⾮常⼆元和相对的⽅式让⼉童交往。男孩们被要求具有荒谬、僵硬的
男⼦⽓概，去除悲伤或恐惧这些所谓的⼥性情感，并抱侵略性和愤怒，这被
看作是男⼦汉的标志。在另⼀⽅⾯，⼥孩学会要毕恭毕敬，但愤怒与恭敬并
不兼容。以同样的⽅式，我们学会了交叉腿⽽坐并驯服我们的头发，我们学
会了咬住⾆头保持沉默，吞下我们的骄傲。 经常发⽣的是，对我们所有⼈来
说，我们认知的⼥性观念中，⽆礼侮辱变得迫在眉睫。
There's a long personal and political tale to that bifurcation. In
anger, we go from being spoiled princesses and hormonal teens, to bifurcation
high maintenance women and shrill, ugly nags. We have flavors, n.分歧
though; pick your flavor. Are you a spicy hot Latina when you're
maintenance
mad? Or a sad Asian girl? An angry black woman? Or a crazy
n.⽣活费；
white one? You can pick. But in fact, the effect is that when we say
what's important to us, which is what anger is conveying, people 抚养费
are more likely to get angry at us for being angry. Whether we're at
shrill
home or in school or at work or in a political arena, anger confirms
adj.刺⽿的
masculinity, and it confounds femininity. So men are rewarded for
displaying it, and women are penalized for doing the same.
这⼀分歧有着漫长的个⼈和政治故事。当愤怒时，我们可以是宠坏的公主和
荷尔蒙爆发的青少年，也可以是难伺候的妇⼥，刺⽿，丑陋的唠叨狂。我们
也有⼜味，请挑选你的⼜味。当你⽣⽓时，你是热辣拉丁⼥郎？悲伤亚洲⼥
孩？ 愤怒⿊⼈⼥⼈？疯狂⽩⼈妇⼥？你可以挑选。但事实上, 当我们在表达
对我们很重要的事时，就是愤怒所传达的，⼈们更有可能对我们的愤怒感到
⽣⽓。⽆论我们是在家⾥、在学校、在⼯作中还是在政治舞台上，愤怒证实
了男⼦⽓概，却混淆了⼥性⽓质。所以，男⼈会因为展⽰它⽽得到回报，⽽
⼥⼈也会 因为它⽽受到惩罚。
This puts us at an enormous disadvantage, particularly when we harasser
have to defend ourselves and our own interests. If we're faced with n.骚扰者
a threatening street harasser, predatory employer, a sexist, racist
classmate, our brains are screaming, "Are you kidding me?" And predatory
our mouths say, "I'm sorry, what?" adj.压榨他⼈
这使我们处于巨⼤的不利之中，特别是当我们必须捍卫⾃⼰和⾃⾝利益的时
的
候。如果我们⾯对有威胁性的街头骚扰者或是强取豪夺的雇主，或是⼀个有
性别歧视、种族主义的同学，我们的⼤脑尖叫， “你逗我啊？” ⽽我们的嘴却
说，“对不起，什么？”（笑声）
Right? And it's conflicting because the anger gets all tangled retaliation
up with the anxiety and the fear and the risk and retaliation. If you n.报复
ask women what they fear the most in response to their anger, they
don't say violence. They say mockery. Think about what that
means. If you have multiple marginalized identities, it's not just
mockery. If you defend yourself, if you put a stake in the
ground, there can be dire consequences.
对吧？这是相互⽭盾的，因为愤怒与焦虑、恐惧、风险和报复纠缠在⼀起。
如果问⼥性，她们最害怕别⼈如何回应她们的愤怒，她们不会说暴⼒。⽽是
嘲弄。想想这意味着什么。如果你有多个被边缘化的⾝份，如果你为⾃⼰辩
护， 受到的就不仅仅是嘲弄。如果你认真对待这些，可能会有可怕的后果。 
 Toosttoesoeeoaseeosnoseoon
TED

Now we reproduce these patterns not in big, bold and blunt banality
ways, but in the everyday banality of life. When my daughter was n.平庸；平
in preschool, every single morning she built an elaborate castle -- 淡乏味
ribbons and blocks -- and every single morning the same boy
knocked it down gleefully. His parents were there, but they never elaborate
intervened before the fact. They were happy to provide platitudes adj.精⼼制作
afterwards: "Boys will be boys." "It's so tempting, he just couldn't 的
help himself." I did what many girls and women learn to do. I
preemptively kept the peace, and I taught my daughter to do the platitude
same thing. She used her words. She tried to gently body block n.⽼⽣常谈
him. She moved where she was building in the classroom, to no
effect. So I and the other adults mutually constructed a particular preemptively
male entitlement. He could run rampant and control the adv.先制发⼈
environment, and she kept her feelings to herself and worked 地
around his needs. We failed both of them by not giving her anger
microcosm
the uptake and resolution that it deserved. Now that's a microcosm
n.缩影
of a much bigger problem. Because culturally, worldwide, we
preference the performance of masculinity -- and the power and
privilege that come with that performance -- over the rights and
needs and words of children and women.
现在我们⼀直再现这些情况，虽不是⽣硬直⽩地展现，⽽是在于⽇常的平庸
⽣活。当我的⼥⼉在幼⼉园时，每天早上她会搭⼀个精致的城堡，⽤丝带和
积⽊。每天早晨，同⼀个男孩会兴⾼采烈地把它撞倒。他的⽗母在那⾥，但
他们从来没有在事前⼲预过。但他们很乐意在事后提供陈词滥调。 “ 男孩总
归是男孩。” “ 这如此诱⼈，他只是忍不住⽽已。” 我做了很多⼥孩和妇⼥学
会做的。我先发制⼈维持了和平，我教我的⼥⼉做同样的事情。她⽤她的话
语阻⽌他。她试图轻轻地挡住他。她把城堡搬到了教室⾥其它地⽅，没有影
响他⼈。所以我和其他成年⼈共同构建了⼀个特定的男性权利。他可以肆⽆
忌惮地运⾏、控制环境，⽽她把⾃⼰的感情藏在⼼⾥，并努⼒解决他的需
求。我们没为她的愤怒提供应有的理解和决⼼，这让他们两⽅都失望了。现
在，这是⼀个巨⼤问题的缩影，因为在⽂化上，世界上，我们更喜欢男性的
表现，以及伴随这种表现⽽来的⼒量和特权，⽽不是⼉童和⼥性的权利、需
要以及诉求。 
So it will come as absolutely no surprise, probably, to the people
sustained
in this room that women report being angrier in more sustained
adj.持续
ways and with more intensity than men do. Some of that comes
from the fact that we're socialized to ruminate, to keep it to 的；持久的
ourselves and mull it over. But we also have to find socially
palatable
palatable ways to express the intensity of emotion that we
adj.可接受
have and the awareness that it brings of our precarity. So we do
的
several things. If men knew how often women were filled with
white hot rage when we cried, they would be staggered.
因此，对于在座的⼈来说，报告说⼥性⽐男性更持久、更强烈地愤怒这是绝
对不⾜为奇的。其中的⼀些原因是，我们被社会化了，会反复思考，将它藏
于⼼中并⾃⼰思考。但我们也必须找到社会可接受的⽅法来表达我们的强烈
情感和意识到它给我们带来的不稳定。所以我们做了⼏件事。如果男⼈知道
当⼥⼈哭的时候，我们是充满了多么炽热的愤怒，他们就会⾮常吃惊。（笑
声）
We use minimizing language. "We're frustrated. No, really, it's
OK."
我们使⽤最⼩化的语⾔。 “ 我们只是感到沮丧，不，真的，没关系。” （笑声） implicate
We self-objectify and lose the ability to even recognize the v.牵涉；涉
physiological changes that indicate anger. Mainly, though, we get 及
sick. Anger has now been implicated in a whole array of illnesses
that are casually dismissed as "women's illnesses." Higher rates of autoimmune
chronic pain, autoimmune disorders, disordered eating, mental disorders
distress, anxiety, self harm, depression. Anger affects our immune 免疫系统疾
systems, our cardiovascular systems. Some studies even indicate 病
that it affects mortality rates, particularly in black women with
cancer.
我们⾃我客观化，失去能⼒去认清表明愤怒的⽣理变化。但⼤多情况下，我
们会⽣病。现在，愤怒与⼀整套疾病有关，这些疾病随便被视为 “妇⼥疾
病”。慢性疼痛，⾃⾝免疫性疾病，饮⾷紊乱，精神痛苦，焦虑，⾃我伤害，
抑郁症的⽐率较⾼。愤怒影响我们的免疫系统和⼼⾎管系统。 ⼀些研究甚⾄
表明，它影响到死亡率，尤其是⿊⼈患癌症的妇⼥。
I am sick and tired of the women I know being sick and tired. Our buttress
anger brings great discomfort, and the conflict comes because it's v.⽀持；给…
our role to bring comfort. There is anger that's acceptable. We can ⼒量
be angry when we stay in our lanes and buttress the status quo. As
.

mothers or teachers, we can be mad, but we can't be angry about patriarchal

the tremendous costs of nurturing. We can be angry at our adj.男性主宰
mothers. Let's say, as teenagers -- patriarchal rules and regulations 的
-- we don't blame systems, we blame them. We can be angry at
other women, because who doesn't love a good catfight? And we catfight
can be angry at men with lower status in an expressive v.争⽃
hierarchy that supports racism or xenophobia. But we have an
enormous power in this. Because feelings are the purview of our hierarchy
authority, and people are uncomfortable with our anger. We should n.等级制度
be making people comfortable with the discomfort they feel when
women say no, unapologetically. We can take emotions and think intimacy
in terms of competence and not gender. People who are able to n.亲密密切⾏
process their anger and make meaning from it are more creative, 为
more optimistic, they have more intimacy, they're better problem
efficacy
solvers, they have greater political efficacy.
我厌倦了我认识的⼥性所受疾病与疲惫的困扰。我们的愤怒带来了极⼤的不 n.效⼒
适，⽽这其中的冲突就在于我们的作⽤常常是给别⼈带来安慰。有愤怒是可
以接受的。当我们在⾃⼰的界限中作为母亲或⽼师的时候，我们可以⽣⽓。
我们可以⽣⽓，但我们不能对养育⽣命的巨⼤代价感到愤怒。我们可以对我
们的母亲⽣⽓。⽐⽅说，作为青少年，⽗权规则和条例，我们不怪系统。我
们责怪她们。我们可以对别的⼥⼈⽣⽓，因为谁不爱好勾⼼⽃呢？我们可以
对那些在种族歧视、仇外主义的社会中处于社会底层的男性泄愤。但是，我
们有巨⼤的⼒量。因为感情是我们权威的范围，⼈们对我们的愤怒感到不
适，我们应该要让那些听到⼥⼈毫⽆歉意地说“不”会感到不适的⼈们感到舒
服。我们可以以能⼒⽽⾮性别来看待情感和思考。能够处理愤怒并从中找到
意义的⼈更有创意，更乐观，会与⼈更亲密，更能解决问题，更有政治效
⼒。
Now I am a woman writing about women and feelings, so very
contempt
few men with power are going to take what I'm saying seriously,
n.蔑视；鄙视
as a matter of politics. We think of politics and anger in terms of
the contempt and disdain and fury that are feeding a rise of
fury
macho-fascism in the world. But if it's that poison, it's also the
n.狂怒
antidote. We have an anger of hope, and we see it every single
day in the resistant anger of women and marginalized people. It's antidote
related to compassion and empathy and love, and we should n.解药
recognize that anger as well.
我是⼀个⼥⼈，我书写⼥性和感情，所以很少有权⼒的男⼈会认真对待我
说的话，将它作为⼀个政治问题。我们认为政治和愤怒就是轻蔑，蔑视和
愤怒，这些正在助长世界各地的⼤男⼦-法西斯主义。但是，如果它是毒
药，它也是解毒剂。我们有着怀着希望的愤怒，我们每天都在妇⼥和边缘
化⼈民的抗拒中 看到这种愤怒。它与同情⼼、同理⼼和爱相连，我们也应
该认识到这种愤怒。
The issue is that societies that don't respect women's anger don't
respect women. The real danger of our anger isn't that it will
break bonds or plates. It's that it exactly shows how seriously we
take ourselves, and we expect other people to take us seriously as
well. When that happens, chances are very good that women will
be able to smile when they want to. Thank you.
问题在于不尊重⼥性愤怒的社会同样不尊重⼥性。我们愤怒的真正危险不是
它会破坏纽带或盘⼦。它恰恰表明了我们是多么认真地对待⾃⼰，我们期望
其他⼈也认真对待我们。当发⽣这种情况时，⼥性很有可能可以在她们愿意
的时候微笑。谢谢你们。 （掌声）（欢呼）
TED 如何在纷扰的⽹络世界中
回归平静
题⽬：Tips for reclaiming your peace of mind online
作者: Naomi Shimada
Cloe Shasha Brooks: Hello, welcome. You are watching a TED curator
interview series called How to Deal with Difficult Feelings. I’m n.馆⻓；园
Cloe Shasha Brooks, your host and a curator at TED. And today ⻓
we'll be focusing specifically on anxiety. So first I'll be speaking
with author and model Naomi Shimada about the anxiety social media
associated with social media. She coauthored a book called 社交媒体
“Mixed Feelings: Exploring the emotional impact of our digital
habits." It's all about how the internet has created a new layer of coauthor
perfectionist pressure on our lives and how we can better v.合著
manage our relationship with our online worlds. Hello, Naomi.
Great to see you. perfectionist
克洛·莎莎·布鲁克斯： ⼤家好，欢迎。 您正收看的是 TED 访谈系 n.完美主义
列 《如何调节复杂情绪》。 我是主持⼈兼 TED 负责⼈ 克洛·莎莎· 者
布鲁克斯。 今天我们重点关注于焦虑问题。 ⾸先我将对话作家兼模
特： 岛⽥直美， 讨论与社交媒体相关的焦虑问题。 她与⼈合著了
《五味杂陈：探索数字化习性 带给我们的情绪冲击》。 全书探讨了互
联⽹是如何 从完美主义这个新层⾯ 给我们的⽣活施压， ⽽我们又该如
何才能更好地 与⽹络世界相处。 你好，直美。幸会幸会。

Naomi Shimada: Hello, Cloe, great to see you, too. I'm honored
to be here.
岛⽥直美：你好，克洛， 同样幸会。 荣幸受邀。

CSB: Oh, well, thanks for joining us. So, Naomi, you have bunch
written and spoken about the relationship between social media n.串；群；
and anxiety a whole bunch, such as the anxiety to post online or 突出物
not to post. So can you tell us a little bit more about that?
克洛：好的，感谢应邀。 直美，你曾登过⽂也发过声 尽述社交媒体 与
焦虑问题之间的关系， 例如在决定是否发帖时的焦虑。 对此你能不能
更深⼊地聊⼀聊？
NS: So I always want to start by saying, even though I have
written about it, I still don't really feel like an expert because
this is just -- I always want to decenter my voice as an expert
exacerbate
because I'm just feeling this out like everyone else. But in my
v.使恶化；
experience, social media and anxiety are connected, you know,
or social media exacerbates anxious feelings. It exacerbates the 使加重
human condition.
直美：我⼀直希望能申明， 即便我写过相关⽅⾯的书籍， 我仍不觉得
⾃⼰是个专家 因为这实在是── 我⼀直想让⾃⼰的 语⽓有别于专家，
因为我和⼤家⼀样 只是在试探⾃⼰的感受。 但鉴于我本⼈的经验， 社
交媒体与焦虑问题是相通的， 或者说，社交媒体 会加剧焦虑感。 使⼈
的状况恶化。

And so things that we may have insecurities and anxieties insecurity

around, like, you know, our relationships, our bodies, our work, n.不安全；
the things that make up our sense of self, I think the anxiety we 危险
feel or we can feel when we use social media can sometimes act
as a marker for things that show us where we need to do work or
where we feel insecure. And sometimes it's just a message being
reflected back to us. And also, like I said, social media
exacerbates the human condition. You know, as humans, I think
we so often just want to be loved and cared for and seen and
adored or just acknowledged. So social media has also become,
you know, our main mode of communication, our method of blurred
work. Some of those things, those lines can start to become very adj.模糊的
blurred.
于是我们就可能会让⾃⼰ 置⾝于焦虑与不安之中， ⽐如，我们的情感
关系， 我们的体型，我们的⼯作， 这些构成我们⾃我意识的事物， 我
认为我们感受到的焦虑 或者说在我们使⽤社交媒体时, 感受到的焦虑有
时也是⼀种标杆 ⽤来衡量我们 何时应该⼯作 何时感到不安。 有时这
不过是反映 我们⾃⾝问题的信息。 同时，我说过，社交媒体 会使⼈的
状况恶化。 要知道，作为⼈类 我认为我们过多的渴求他⼈的 喜爱、关
注、视线、崇拜、 或者仅仅只是认同。 于是社交媒体也成为了 我们沟
通和⼯作⽅式的 主要模式。 它们中的⼀些界线 都开始变得模糊了。
CSB: Absolutely. Yeah, and in addition to making lives look absolutely
shiny and perfect, social media also seems to fuel a lot of adv.完全
FOMO, or fear of missing out. And I'm curious what you'd 地；绝对地
suggest for people who experience a lot of anxiety from seeing
videos and images of other people having a ton of fun and, you shiny
know, not knowing how to deal with that. adj.有光泽
克洛：诚然。 在把⽣活包装得光鲜亮丽之余， 社交媒体似乎也⼤⼤加 的；闪耀
剧了 “FOMO”现象，也就是错失恐惧症。 我很好奇你要如何谏⾔于 那 的；晴朗的
些在看了他⼈享乐的照⽚与视频后 会产⽣⼤量焦虑的⼈， 那些不知该
如何调节⾃⼰情绪的⼈。

NS: I think, like I said slightly earlier, the feelings of anxiety

when they come up, like, what is that message, you know,
taking that step back and being, like, why do I feel this way?
Why is this making me feel like this? And kind of reading into
it.
直美：正如我稍早前所说， 当焦虑的情绪来袭， 这说明了什么， 往
后退⼀步，想想为什么 我会有这样的感受？ 为什么这件事会令我作此
感受？ 试着去看透这种感受。

And in my personal experience, the thing that works for me is substance

just taking a step back, taking a moment, you know, if n.物质；主
something is making me feel bad, for example, if social media 旨；实质
-- if we thought of it as a substance, for example, if something
was making you feel bad, what would you do about it? Would intertwin
you stop using it? You know, I think there's levels to this v.缠结在⼀
because sometimes, you know, we may have work now that is 起
so intertwined with social media and it can't just be like, oh,
stop using it.
从我个⼈经验来看， 对我管⽤的办法 就是退⼀步，缓⼀缓， 如果有
什么东西令我难受， ⽐⽅说，如果社交媒体── 假如我们能把 社交
媒体当作⼀个物件， 如果某个物件令你难受， 你会做什么？ 你会不
再使⽤这个物件吗？ 我觉得这事 往往得分层级⽽定， 现在有些⼯作
与社交媒体 有着千丝万缕的连系 ⽆法说断就断，说停就停。
And I know that there's a spectrum. And I'm also navigating spectrum
this constantly myself when as a public-facing person, my job n.光谱；范
is so intertwined with social media and it's something I want to 围
do less and less.
我知道有这么⼀套层级体系。 作为⼀名公众⼈物 我本⼈也在不断地探
索， 我的⼯作就与社交媒体纠缠不清， ⽽我希望的就是能将其能简
化。

So I'm navigating that kind of boundary for me all the time. So negotiating
it's just negotiating, sometimes it's not as clear cut, you know, it n.谈判
may for you start as take the weekends off, or you know, I
actually personally most of the time don't have social media on take care of
my phone. And just when I have to do something for work, 照顾
that's when I interact with it, especially this year that's been so
heavy, you know, and where there is no "off" button and every
new day bringing such bad news, like, I'm a very sensitive
person, so I have to do the things I know that I need to take care
of myself, which is not scroll.
所以我⽆时⽆刻 不在为⾃⼰探索着边界。 这就是⼀种交涉， 有时确
实做不到⼀⼑两断， 但也许可以从 过个清静的周末开始， 实际上我
本⼈⼤部分时间 都不会⽤⼿机上社交媒体。 只有在⼯作必要时， 我
才会使⽤社交媒体， 尤其今年是如此沉重的⼀年， 事事⽆法叫停，
每天都会看到坏消息， 我是个⾮常敏感的⼈， 所以我必须⽤⾃⼰所知
的 有效的⽅式照顾⾃⼰， 那就是不要划⼿机。

Also, I've had an injury in my hand, which means I can't

actually scroll, so I'm like, "This is a sign! I'm just not supposed
to be interacting like that right now." So just listening and
knowing that you don't have to fall under the pressure.
⽽且，我的⼿受过伤， 所以我也没法划⼿机， 于是我就想： “这是⼀
个征兆！ 此时此刻的我就不该划⼿机。” 所以我听之任之 让⾃⼰不再
受其压⼒所扰。
Like, I think so often we think that if we don't post, we don't
exist. Our existence, you know -- we only exist when other
people see us existing. Like, that, that whole line, like, "Oh, if internalize
you didn't post about it, it didn't happen." That concept. We've v.使内在化
started to internalize, you know, especially my generation of
millennials, gen-Z, like, if you didn't post it, it didn't happen. millennial
我觉得⼤家过份地认为 如果⾃⼰不发帖， ⾃⼰就不存在了。我们的 adj.⼀千年的
存在，就像── 只有在别⼈看到我们时， 我们才算存在。 就像那句
话， “如果你不发帖， 事情就没有发⽣。” 这样的概念。 我们已经开
始将其内化， 尤其是我们这代⼈， 千禧⼀代，或者 Z 世代， 如果不
发帖， 就当事情就没有发⽣。

And so it's just like going back and being like, OK, is that true?
Why do I feel the need to share this? And asking those
questions. And that's what I do. So like I said, I'm not an
expert, I too I'm working this out and every day feels totally
different. But asking those questions is a great place to start.
所以就得退⼀步，好好想想： 好吧，这是真的吗？ 为什么我需要发
帖分享此事？ 提出这类问题。 我就是这么做的。 所以就像我说的，
我不是什么专家， 我也在试着去摸索， 每天都有不同的感受。 但提
出这些问题就是个好的开始。

CSB: Thank you for that. So we have a question from the

audience. Let's bring that up. OK, so related to this, from
Facebook, "What question should we be asking ourselves
before we post on social media?"
克洛：谢谢。 我们有⼀个来⾃观众的提问。 我们开始吧。 来⾃
Facebook 的相关问题： “在我们发帖到社交媒体之前， 我们应该先问
⾃⼰什么问题呢？”
NS: So I like to ask myself, like, why do I want to share this right
now? Is this something -- as a person that has grown up on the validate
internet, on social media, so often how I validated myself and my v.确认；证
sense of self was posting something and people reacting to it. 实
And I think that's just very murky territory. I think like, you
know, why do I feel the need to share this? Is this something that murky
feels also private to me? adj.阴暗的；
直美：我会问⾃⼰，我现在 为什么会想要发帖分享此事？ 会不会是 可疑的
── 作为⼀个成长于 互联⽹与社交媒体的⼈， 将发帖和待⼈回帖 过份
地看作是验证 ⾃我和⾃我意识的⽅式。 我觉得这是⼀个阴暗的领域。
我认为 为什么我会有发帖分享此事的需求？ 这难道不也是我的私事
吗？

You know, in my opinion, on whether, and I guess, you know, I

have not the biggest social media following, but a social media navigate
following, that sometimes, when I'm like, does that person, for v.驾驶；操
me, does my family member want to be shown online, for 纵
example, like, or is this a private moment? I think navigating,
like, do I feel not good about myself right now and is posting a equivalent
picture of myself looking, like, hot, or whatever the equivalent of adj.等同
looking really happy -- I think sometimes so often we post about 的；等效的
the things that we are yearning for, whether that's attention, love,
craving.
在我看来， 我的社交媒体粉⼈数 虽然不是最多的， 但也不算少了， 有
时候，我会想， 他⼈的意愿，对我⽽⾔， ⽐⽅说，我的家⼈ 是否愿意
被展⽰在⽹上， 或者说，这算不算是私⼈时光？ 我认为试探⾃⼰当下
是否难过 并贴出⾃⼰秀⾝材 或是秀幸福的照⽚── 我认为我们往往会
贴出⾃⼰的渴求， 不外乎关注、喜爱、执念。
And I think there's deeper underlying messages behind posting
projection
sometimes, you know, and that it is a projection of the things
that we want in our lives, for example, posting photos of people n.投掷；发
you want better relationships with or, you know, there's a big 射
spectrum of experience. But for me, I just try to ask myself, why
do I feel the need to make this public right now? Is this critique
something that I am proud of? And it's no critique. This is really n.批评；评
questions that are just a gauge where I'm at or where someone 论⽂章
else is at with it. Like, is this something that actually I just need
to pay attention to in my own life privately, of, like, this is gauge
something I should be working on or thinking about, or there's n.厚度；直
just deeper questions about context, I think, that are important. 径
⽽且我认为在发帖⾏为的背后 有时还藏着更深层的含意， 那就是我们
在⽣活中 对渴望的事物的投影， 例如，贴出你希望能 与之关系更进⼀
步的⼈的照⽚ 知道吗， 许多⼈都有过这样的经验。 但对我⽽⾔，我只
想问⾃⼰， 为什么我会有将此事公之于众的需求？ 此事会令我引以为
豪吗？ 这不是批评。 这些问题其实是⽤来衡量 应该如何给⾃⼰定位
或者给他⼈定位。 这真的是 我应该在私⼈时间⾥关注的事情吗？ 这件
事应该由我来处理或考虑吗？ 还是说整件事具有更深层次的问题， 我
认为，这些问题都很重要。

CSB: Yeah, yeah. And I think as we're now at our final question,
which is something that I think is related to what you're saying
around when to post or not to post, but from a different angle,
which is, you know, a lot of people have anxiety about whether
regardless
or not to post their social justice activism on their accounts and
adv.不顾后果
regardless of the activism they might be already doing outside
of social media, right? 地
克洛：是的，是的。 这是我们的最后⼀个问题， 问题与你刚刚的话题
相关 问到了何时发帖何时缄默， 但提问的⾓度有所不同： 许多⼈的焦
虑在于 ⾃已的社交媒体账号 是否发帖声援社会正义的活动， ⽽社交媒
体之外 却没有什么实际⾏动， 对吧？
And some people just find it performative. But at the same time, performative
there was a fear of looking apathetic if people are not posting adj.表述⾏
about social justice on social media. So how do you suggest 为的
people deal with that anxiety and think about that?
有些⼈认为这不过是装腔作势。 但与此同时，⼈们会担⼼ 如果在社交
媒体上 都不对社会正义发声， 就会显得⾃⼰很冷漠。 那么你又会为这
些⼈的焦虑问题 提出怎样的建议和想法呢？

NS: I mean, that's definitely an anxiety of our generation, right? definitely

Anxieties around posting about social justice. I think the big adv.明确
question here is asking ourselves, like, what am I doing in my 地；确切
own life? You know, and again, there is a spectrum, because 地
there's a lot of people who are sharing a lot of important
information via social media. So you have, like, organizers and organize
then everybody else. But if you are -- Once again, you know, I v.组织；使
can't speak for everybody, but just I think it's -- I read this quote 有系统化
by an activist in Oregon, a lifetime organizer called Grace Lee
Boggs, and she said that, you know, that a lot of times in our prioritize
lives we don't prioritize the importance of self-reflection and v.优先考虑
revolution. And I think, you know, we so care about optics. We
don't want people to think that we are racists, sizeist, sexist, etc.
直美：这确实是我们这代⼈ 才有的焦虑，不是吗？ ⾯对社会正义发帖
与否的焦虑。 我认为这⾥主要的问题在于⾃省： 我究竟在⾃⼰的⽣命
中做了什么？ 知道吗，这同样有⼀套体系， 因为许许多多⼈ 都会在社
交媒体上分享重要信息。 所以会区分组织者 和所有其他⾓⾊。 但如果
你是── 再次申明，我说的话 不能代表所有⼈， 但我是这么认为的
── 我在俄勒冈州读到过 ⼀位社会活动家说的话， 她叫陈⽟平，毕⽣
致⼒于组织社会活动， 她说过，在我们的⽣命中 我们往往不会⾸先想
到 ⾃我反省和⾃我变⾰的重要性。 我认为，我们太看重表象了。 我们
不希望被他⼈视作种族、 体型、性别等⽅⾯的歧视者。
But to not create and redo this kind of harm in the world, we need
to understand and really reflect on these systems that we've all spectrum
internalized to some effect.So to understand, like, where am I on
n.光谱；
the spectrum? How do I benefit? All of these things actually
范围
really take time and deep, you know, self-reflection and work.
And that kind of questioning, I think, is something that I find it
helpful to be offline because I'm like, otherwise, I'm just listening
to what everybody else is saying.
但为了不在世界上 制造和重复这类伤害， 我们需要理解并真正反思 这
套我们都已内化到了⼀定程度的系统。 那么，想要了解⾃⼰处于 这个
体系的什么位置？ ⾃⼰会如何受益？ 这⼀切都得花时间， 深刻地⾃
省，发⼒。 我想，能提出这样的问题 就会在⽹络之外的世界 对⾃⼰有
所帮助的。 因为，另⼀⽅⾯， 我也只是在倾听， 倾听⼤家都在说什
么。

Like, are these my thoughts and my feelings or am I just

internalizing what other people are just shouting into the
atmosphere and into the internet? I think, there's moments where atmosphere
obviously, a lot the uprisings in June would not have happened if n.光谱
it wasn't for the information that was shared and that action, of
course, was so important. But I think there's different phases, you inhabit
know. And when it's just about shame and optics, that's not how v.栖息于
we change the world. For us to change the world, we need to
inhabit and act on these reflections.
听听这些是否也是我的所思所感， 还是说我只是内化了那些 被他⼈宣
泄到全世界 以及互联⽹上的⾔语？ 我认为，明显有好⼏次， 如果没⼈
分享信息 那么六⽉⾥的许多 社会活动都不会发⽣， ⽽分享信息这⼀⾏
为 当然是⾮常重要的。 但我认为也要分阶段来讨论， 如果都只是在讨
论丑事和表象， 那就和我们改变世界的⽅式相左了。 我们要想改变世
界， 就得深⼊反思并思⽽后⾏。
So I think there are again, more questions to ask ourselves, like,
do I just not want people to think that I do this? And often we
chamber
are in echo chamber of the people who follow us and people we
n.室；膛；
follow, right? So a lot of the times we're just sharing and
shouting into the atmosphere of people who have the same 会所
ideals as us. And that energy can be used in a different way.
And also sometimes inhibits, I think, real harder conversations
from happening, because I think social media isn't often an
intimate enough of a space to be able to ask each other
questions that we're afraid to ask.
所以又有了更多要留给 我们⾃⼰的问题： 我是否想让⼤家知道 事情
是我做的吗？ 我们往往是在⾃⼰的 关注者和被关注者中 ⼈云亦云罢
了，不是吗？ 所以许多时候， 我们只是在对着那些 和我们有着相同
理念的⼈ 进⾏分享和呐喊。 ⽽这股能量 会被引向不同的⽅向。 ⽽
且，我觉得有时候还会 限制更沉重的话题， 因为我认为社交媒体往往
算不上是什么亲密空间， 不⾜以让我们相互提出 难以启齿的问题。

Or mistakes, it's not favorable to making mistakes anymore, critique

which is my critique and sadness about social media. You n.批评
know, our biggest fear is being called out for something. But
this call-out culture, sometimes, not always, I understand its
role and place in society, but sometimes doesn't allow for us to
have more engaged conversations around these systems that
we've internalized. And we all make mistakes and we all have
to learn and sometimes it doesn't allow for that to happen.
犯错，也成了不再提倡的事， 为此我对社交媒体 感到不忿与悲哀。
知道吗，我们最⼤的恐惧就是 应为某件事情⽽被⼈点名。 但这种点名
⽂化， 有时侯，并⾮总是， 我能理解它的社会作⽤和地位， 但它有
时候让我们 ⽆法围绕那些被我们内化的系统 展开更紧密的对话。 我
们都会犯错， 都要在是教训中成长， ⽽有时侯社交媒体 没给我们成
长的机会。
CSB: Yeah, yeah, yeah. Well, I think that's beautifully said and
we've come to the end of our time here. But I am so grateful to
you for this conversation, Naomi, and thank you for sharing all
this. I'll talk to you soon. Take care.
克洛：是的，是的。 好的，我觉得说得很棒 ⽽且时间也差不多到了。
很感激你能参与到 这次对话，直美， 谢谢你分享的⼀切。 我们之后再
聊。保重。

NS: Thank you, Cloe and everyone. Much love.

直美：谢谢克洛，谢谢⼤家。 爱你们。
 TED 如何掌控你的空闲时间
题⽬：How to gain control of your free time
作者: Laura Vanderkam

When people find out I write about time management, they tardiness
assume two things. One is that I'm always on time, and I'm not. I n.迟到；拖延
have four small children, and I would like to blame them for my
occasional tardiness, but sometimes it's just not their fault. I was savor
once late to my own speech on time management. We all had to v.品味；
just take a moment together and savor that irony. n.味道
当⼈们发现我写 关于时间管理的⽂章时， 他们都会假设两件事： 第
⼀，我永远都准时， 但我并不是。 我有四个⼩孩， 我偶尔将迟到归咎 irony
于他们， 不过有时候真的不是因为他们。 我有⼀次在去我的⼀个关于 n.讽刺
时间管理的演讲时迟到了。我们都需要⼀点时间去好好地体味⼀下这有
多么讽刺。

The second thing they assume is that I have lots of tips and tricks
for saving bits of time here and there. Sometimes I'll hear from come up with
magazines that are doing a story along these lines, generally on 想出
how to help their readers find an extra hour in the day. And the
errand
idea is that we'll shave bits of time off everyday activities, add it
n.差事
up, and we'll have time for the good stuff. I question the entire
premise of this piece, but I'm always interested in hearing what judicious
they've come up with before they call me. Some of my favorites: adj.明智的；
doing errands where you only have to make right-hand turns. 判断正确的
Being extremely judicious in microwave usage: it says three to
three-and-a-half minutes on the package, we're totally getting in microwave
on the bottom side of that. n.微波炉
第⼆，⼈们总是假设我有很多关于 如何节省时间的贴⼠和技巧。 有时候
我听说⼀些杂志 在写这⽅⾯的故事， 通常都是关于教读者如何 在⼀天
中获得额外⼀个⼩时。 基本思路就是从⽇常的 每个活动中挤出⼀点时
间， 加起来， 然后我们就有时间去做 更有意思的事情了。 我对这个说
法持保留意见， 不过我还是愿意听听 他们在找我之前有什么想法。 我
最喜欢的⼏个是： 只完成那些只需要右转的事；在⽤微波炉时，要极度
审慎： 当⾷物包装上⾯写了3到3.5分钟时， 我们要挑时间最短的那个。
And my personal favorite, which makes sense on some level, is to
make sense on
DVR your favorite shows so you can fast-forward through the
有道理
commercials. That way, you save eight minutes every half hour,
so in the course of two hours of watching TV, you find 32 minutes commercial
to exercise.Which is true. You know another way to find 32 adj.商业的
minutes to exercise? Don't watch two hours of TV a day, right? n.⼴告
我个⼈最喜欢的是， 录下你最喜欢看的电视剧， 然后你就可以跳过⼴告
了。 其实在某个程度上，还是挺有道理的。 这样，你每半个⼩时就可以
挤出⼋分钟。 那么你葱⽤来看电视的两个⼩时中， 可以挤出32分钟锻炼
的时间。倒的确是这么回事⼉。你还知道其他可以找到 32分钟锻炼时间
的⽅法吗？ 不要每天都看两个⼩时 电视就⾏了，对吧？

Anyway, the idea is we'll save bits of time here and there, add it
up, we will finally get to everything we want to do. But after
studying how successful people spend their time and looking at
their schedules hour by hour, I think this idea has it completely backward
backward. We don't build the lives we want by saving time. We adj.向后的
build the lives we want, and then time saves itself.
总之，就是要在各处都省点时间，加起来就有时间 做我们想做的事了。
但在我了解成功的⼈如何分配时间， 并看过了他们的时间表后， 我觉得
这个想法是 完全本末倒置的。 我们不是通过节省时间来 打造我们想过
的⽣活。 我们应该先建⽴我们想要的⽣活， 时间就会⾃然⽽然节省出
来。 我来解释⼀下。

Here's what I mean. I recently did a time diary project looking at demanding
1,001 days in the lives of extremely busy women. They had adj.费⼒的
demanding jobs, sometimes their own businesses, kids to care for,
maybe parents to care for, community commitments -- busy, busy commitment
people. I had them keep track of their time for a week so I could n.奉献；承诺
add up how much they worked and slept, and I interviewed them
about their strategies, for my book.keep track of
我最近有个时间⽇记项⽬， 观察最忙碌的⼥⼠⽣命中的1001天。 她们⼯ 跟上进度
作繁忙， 有时候是⾃⼰的⽣意， 有时候要照顾⾃⼰的孩⼦， 或者是照
顾⽗母， 还有服务社区等等—— 都是⼀些很忙的⼈。 我让她们记录了
⼀星期的⾏程， 计算她们⼯作和睡觉的时间， 为了我的书，我还采访
了解了她们的常⽤策略。 其中⼀个被我研究过时间表的⼥⼠，
One of the women whose time log I studied goes out on a log
Wednesday night for something. She comes home to find that n.⽇志
her water heater has broken, and there is now water all over her
basement. If you've ever had anything like this happen to you, basement
you know it is a hugely damaging, frightening, sopping mess. n.地下室
So she's dealing with the immediate aftermath that night, next
day she's got plumbers coming in, day after that, professional aftermath
cleaning crew dealing with the ruined carpet. All this is being n.后果
recorded on her time log. Winds up taking seven hours of her
plumber
week. Seven hours. That's like finding an extra hour in the day.
n.⽔电⼯
在⼀个周三晚上出去了⼀趟， 回家发现她的热⽔器坏了， 地下室都被
⽔淹了。 如果你也遇到过这种事⼉的话， 你会知道眼前的景象 多么 wind up
令⼈崩溃和沮丧。 于是那个晚上她⽴刻着⼿处理， 第⼆天她找了⼀个 结束
⽔管⼯， 第三天找了专业的清理⼈员 来处理损坏的地毯。 所有这些
都算在了她的时间表内。 总共花了她⼀周中的七个⼩时。 七个⼩时。
这就等于⼀周七天 每天都要挤出⼀个⼩时。 但是假如你在这⼀周 刚
开始时就问她，

But I'm sure if you had asked her at the start of the week,
triathlon
"Could you find seven hours to train for a triathlon?" "Could
n.铁⼈三项
you find seven hours to mentor seven worthy people?" I'm sure
she would've said what most of us would've said, which is, "No elastic
-- can't you see how busy I am?" Yet when she had to find seven adj.有弹⼒的
hours because there is water all over her basement, she found
seven hours. And what this shows us is that time is highly stretch
elastic. We cannot make more time, but time will stretch to v.拉⻓；变⼤
accommodate what we choose to put into it.
“你能在这周抽出七个⼩时 来参加铁⼈三项吗？”， “你能在这周抽出七 accommodate
个⼩时 指导七个有潜⼒的⼈吗？“ 我确定她会像⼤多数⼈⼀样， 说，” v.迁就；提供
怎么可能，你看不出我有多忙吗？“ 但是她最后不得不抽出七个⼩时， 住宿
因为她的地下室都被⽔淹了， 她挤出了这七个⼩时。 这件事告诉我
们：时间是有弹性的。 我们不能创造更多时间， 但是时间会⾃⼰调整
去适应 我们选择去做的事情。 所以时间管理的关键就是
And so the key to time management is treating our priorities as
the equivalent of
the equivalent of that broken water heater. To get at this, I like to
相当于
use language from one of the busiest people I ever interviewed.
By busy, I mean she was running a small business with 12 payroll
people on the payroll, she had six children in her spare time. I n.⼯资名单
was getting in touch with her to set up an interview on how she
"had it all" -- that phrase. I remember it was a Thursday
morning, and she was not available to speak with me. Of course,
right?
对待最重要的事情应该像 对待那个坏了的热⽔器⼀样。 要做到这⼀
点， 我要借⽤我采访过最忙的⼈的话。 她经营着⼀个⼩企业， 请了⼗
⼆名员⼯， 空余时间她还要照顾六个孩⼦。 我联系上了她，想要采访
她关于 她是怎么做到“⽆所不能”的。 我记得那是⼀个星期四的早晨，
她没时间和我说话。 当然了，她很忙。 但是她没时间和我说话的原因
是，

But the reason she was unavailable to speak with me is that she intrigued
was out for a hike, because it was a beautiful spring morning, adj.感兴趣的
and she wanted to go for a hike. So of course this makes me
even more intrigued, and when I finally do catch up with her, catch up with
she explains it like this. She says, "Listen Laura, everything I do, 联系上；赶上
every minute I spend, is my choice." And rather than say, "I
don't have time to do x, y or z," she'd say, "I don't do x, y or z priority
because it's not a priority." "I don't have time," often means "It's n.优先权
not a priority." If you think about it, that's really more accurate
language. I could tell you I don't have time to dust my blinds, dust
but that's not true. If you offered to pay me $100,000 to dust my n.沙尘
blinds, I would get to it pretty quickly.
她去远⾜了。 因为那是春季⼀个美丽的清晨， 所以她去远⾜了。 这样
blind
adj.失明的；
的她让我变得更感兴趣了， 当我最终联系上她时， 她说：“听我说，劳
拉， 我做的所有的事情， 我花的每分每秒，都是我的选择。” 所以与 未察觉的
其说， ”我没有时间做这个，这个，或者那个。” 她会说：”我不做这些
事情因为 这些不是我的⾸要任务。“ “我没有时间”的意思通常是 ”那不
是我的⾸要任务”。 其实你想想， 那的确是更准确的说法。 我可能会
告诉你我没有 时间清理百叶窗， 但那不是真的。 假如你愿意付我10万
美⾦ 让我给百叶窗除尘， 我会马上就去做。
Since that is not going to happen, I can acknowledge this is not a acknowledge
matter of lacking time; it's that I don't want to do it. Using this v.告知；承认
language reminds us that time is a choice. And granted, there may
be horrible consequences for making different choices, I will give
you that. But we are smart people, and certainly over the long run,
we have the power to fill our lives with the things that deserve to
be there.
既然那不可能发⽣，我可以说不是因为时间不够， ⽽是我不想做。 这么
说提醒了我们， 时间是⼀种选择。 我会告诉你， 当然，不同的选择有时
候会 带来可怕的后果。 但是我们都是聪明⼈， 从长远来看， 我们有能⼒
去选择⼀些值得做的事， 来填补我们⽣命中的时间。 那么我们应该怎么
做呢？

So how do we do that? How do we treat our priorities as the

equivalent of that broken water heater?
我们要如何像对待那个 坏了的热⽔器⼀样 对待我们的⾸要任务？ ⾸先，
我们需要找出哪些事最重要。

Well, first we need to figure out what they are. I want to give you
two strategies for thinking about this. The first, on the professional
side: I'm sure many people coming up to the end of the year are
giving or getting annual performance reviews. You look back over
your successes over the year, your "opportunities for growth." And
this serves its purpose, but I find it's more effective to do this
looking forward. So I want you to pretend it's the end of next year.
You're giving yourself a performance review, and it has been an absolutely
absolutely amazing year for you professionally. What three to five adv.完全地
things did you do that made it so amazing? So you can write next
year's performance review now.
我想给你们分享两个技巧。 第⼀个，从职业的⾓度来说： 我相信许多⼈
在年底的时候 会发出或者收到年度绩效审查。 你回头看看这⼀年的成功
和 “成长的机会”。 这的确起到了它的作⽤， 但是我发现往前看会更有
效。 我想让你们把这当做下⼀年的年底。 你在给⾃⼰做年度绩效审查，
在专业⽅⾯，这⼀年的表现⾮常出众。 是哪三到五件事使 这⼀年变得如
此出众？ 你现在就可以写明年的绩效审查。
And you can do this for your personal life, too. I'm sure many of
you, like me, come December, get cards that contain these folded fold up
up sheets of colored paper, on which is written what is known as 折叠
the family holiday letter.
你也可以在个⼈⽣活⽅⾯这么做。我相信你们许多⼈，包括我，在⼗⼆
⽉， 都会收到这种夹着彩⾊纸的卡⽚。 上⾯写着“家庭假⽇信件”。

Bit of a wretched genre of literature, really, going on about how wretched

amazing everyone in the household is, or even more scintillating, adj.悲惨的
how busy everyone in the household is. But these letters serve a
purpose, which is that they tell your friends and family what you genre
did in your personal life that mattered to you over the year. So n.体裁；类型
this year's kind of done, but I want you to pretend it's the end of
next year, and it has been an absolutely amazing year for you and household
the people you care about. What three to five things did you do n.家庭；家务
that made it so amazing? So you can write next year's family
scintillating
holiday letter now. Don't send it.
adj.妙趣横⽣
听起来像是⼀个挺悲惨的⽂学题材，谈论家⾥每个⼈有多了不起， 或者
的
更精彩点， 家⾥每个⼈有多忙。 但是这些信有它们的⽤处， 它们告诉
你的朋友和家⼈ 你这⼀年⾥做了什么对 个⼈⽣活有意义的事。 那么今
年快要结束了， 我想让你假装这是明年的年底， 对你和你在乎的⼈来
说， 这都是⽆与伦⽐的⼀年。 哪三到五件事让你这⼀年 表现如此出
⾊？ 其实你现在就可以写 明年的家庭假⽇信件了。 先不要发出去。

Please, don't send it. But you can write it. And now, between the
performance review and the family holiday letter, we have a list
of six to ten goals we can work on in the next year.
真的，不要发出去。但是你可以写。 现在，有了绩效评估和写给家⼈的
信， 我们就有了六到⼗个 明年可以努⼒的⽬标。
And now we need to break these down into doable steps. So doable
maybe you want to write a family history. First, you can read adj.可⾏的
some other family histories, get a sense for the style. Then maybe
think about the questions you want to ask your relatives, set up appointment
appointments to interview them. Or maybe you want to run a 5K. n.约会；任命
So you need to find a race and sign up, figure out a training plan,
and dig those shoes out of the back of the closet. And then -- this dig out
is key -- we treat our priorities as the equivalent of that broken 挖出
water heater, by putting them into our schedules first. We do this
think through
by thinking through our weeks before we are in them.
我们需要先把他们分成 可⾏的阶段性任务。或许你要写⼀个家族传记。 充分考虑
⾸先，你可以读读别⼈的家族历史， 了解⼀下⼤概的风格。 然后可以想
象你要问亲戚的问题， 约定和他们见⾯谈话的时间。 或者你想要参加⼀
个 五千⽶的短程马拉松。 你需要先找⼀个竞赛报名， 再做⼀个培训计
划， 从⾐柜底下翻出你的运动鞋。 然后——这是关键—— 我们将我们
的⾸要事件视为 那个坏掉的热⽔器， 将它们优先放⼊我们的⽇程表⾥。
我们要在事情发⽣的⼏周前就先想好。

I find a really good time to do this is Friday afternoons. Friday economist

afternoon is what an economist might call a "low opportunity n.经济学家
cost" time. Most of us are not sitting there on Friday afternoons
saying, "I am excited to make progress toward my personal and three-category
professional priorities right now."But we are willing to think 三项分类
about what those should be. So take a little bit of time Friday
afternoon, make yourself a three-category priority list: career,
relationships, self. Making a three-category list reminds us that
there should be something in all three categories.
我发现周五的下午最适合处理这事⼉。周五的下午是被经济学家称为
“低机会成本”时间。 我们⼤部分⼈不会在周五下午想着， “我要朝我的
个⼈和 职业⽣涯的⾸要事件迈进了， 所以很兴奋。但是我们愿意去想那
些事是什么。所以在周五下午花⼀点时间， 为⾃⼰做⼀个分成三类的⾸
要事件的列表： 事业，⼈际关系，个⼈。 这样的三项分类列表提醒了我
们 每⼀个类别都应该有⼀些事。
Career, we think about; relationships, self -- not so much. But
anyway, just a short list, two to three items in each. Then look
out over the whole of the next week, and see where you can plan
them in.
事业，我们经常考虑； ⼈际关系，个⼈—— 很少会想。 ⽆论如何，只
要⼀个短短的列表， 每个都包含两到三件事。 它们会帮助我们看清下
周， 如何在下周计划这些事情。

Where you plan them in is up to you. I know this is going to be up to you

more complicated for some people than others. I mean, some ⼀切由你
people's lives are just harder than others. It is not going to be
easy to find time to take that poetry class if you are caring for minimize
multiple children on your own. I get that. And I don't want to v.减少
minimize anyone's struggle. But I do think that the numbers I am
about to tell you are empowering. empower
你可以决定如何计划。这可能对⼀些⼈来说会⽐较困难⼀点。 我的意思 v.授权
是，有些⼈的 ⼈⽣就是⽐较复杂。 如果你⾃⼰有好⼏个要照顾的⼩
孩， 想要找时间去参加诗歌班⼀定不容易。 我懂。 我不想轻视任何⼈
的困难。 当是我觉得我接下来要说的数字 是会改变你的想法的。

There are 168 hours in a week. Twenty-four times seven is 168

hours. That is a lot of time. If you are working a full-time job, so
40 hours a week, sleeping eight hours a night, so 56 hours a week
-- that leaves 72 hours for other things. That is a lot of time. You
say you're working 50 hours a week, maybe a main job and a
side hustle. Well, that leaves 62 hours for other things. You say side hustle
you're working 60 hours. Well, that leaves 52 hours for other 兼职；副业
things. You say you're working more than 60 hours. Well, are you
sure?
我们每周都有168个⼩时。24乘以7是168个⼩时。 这是⼀段很长时间。
假如你有⼀个全职的⼯作， ⼀周是40个⼩时， 每晚睡⼋个⼩时， ⼀周
是56个⼩时， 我们有剩下72个⼩时来做其他事情。 这是⼀段很长的时
间。 假如你说你每周⼯作50个⼩时， ⽐如⼀份全职和⼀份兼职。 这样
你还是有60⼩时去做其他的事情。 假如你说你每周⼯作60个⼩时， 你
还是有52个⼩时去做其他的事情。 你说你每周⼯作超过60个⼩时， 你
确定吗？
There was once a study comparing people's estimated work estimated
weeks with time diaries. They found that people claiming 75- adj.估计的
plus-hour work weeks were off by about 25 hours.
曾经有⼀个研究对⽐了 ⼈们估计的⼯作时间，和实际的⼯作⽇记。 他
们发现那些表⽰ ⼯作超过75⼩时的⼈， 有25⼩时的误差。

You can guess in which direction, right? Anyway, in 168 hours a

week, I think we can find time for what matters to you. If you
want to spend more time with your kids, you want to study more
for a test you're taking, you want to exercise for three hours and
volunteer for two, you can. And that's even if you're working
way more than full-time hours.
你可以猜到这个误差 是多了还是少了吧？⽆论如何，在⼀周的168个⼩
时⾥， 我觉得我们总可以找到时间 做我们想做的事。 如果你想花时间
陪陪你的孩⼦， 或者准备你即将到来的考试， 你想锻炼两三个⼩时或
者 做两个⼩时志愿者， 你都可以的。

So we have plenty of time, which is great, because guess what?

pull out
We don't even need that much time to do amazing things. But
退出
when most of us have bits of time, what do we do? Pull out the
phone, right? Start deleting emails. Otherwise, we're puttering putter around
around the house or watching TV. But small moments can have 闲逛
great power. You can use your bits of time for bits of joy. Maybe
it's choosing to read something wonderful on the bus on the way
to work.
即便你的⼯作时间远超过法定时间。 所以我们有很多时间，这很好。
但是你知道吗？ 我们根本不需要那么多时间 去完成⼀个⼤⽬标。 但当
我们有⼀点空闲时间的时候， 我们会做什么？ 拿出⼿机，是吧？ 开始
删除邮件。 或者在家⾥闲逛， 看电视。 但是每个不起眼的时刻都潜⼒
⽆限。你可以⽤零星的时间， 来获得零星的快乐。 ⽐如说在去上班的
公车上 读⼀些精彩的东西。
I know when I had a job that required two bus rides and a subway meditate
ride every morning, I used to go to the library on weekends to get v.冥想；沉思
stuff to read. It made the whole experience almost, almost,
enjoyable. Breaks at work can be used for meditating or praying. schedule
If family dinner is out because of your crazy work schedule, n.时间表
maybe family breakfast could be a good substitute.
当我以前的⼯作需要我 每天早上乘两趟公车 和⼀趟地铁的时候， 我周 substitute
末会去图书馆找东西来读。 这⼏乎，⼏乎让我的⽣活更丰富了。 ⼯作 n.代替品
间隙的休息时间可以 ⽤来冥想或者祷告。 如果你因为⼯作忙 ⽽不能吃
家庭晚餐， 试⼀下家庭早餐。 这就是看着⼀个⼈所有的时间，

It's about looking at the whole of one's time and seeing where the
good stuff can go. I truly believe this. There is time. Even if we focus on
are busy, we have time for what matters. And when we focus on 专注于
what matters, we can build the lives we want in the time we've
got.
然后找到什么时候可以做想做的事。 我真的相信， 我们都有充分的时
间。 就算我们很忙， 我们仍然有时间去做重要的事。 当我们关注在重
要的事上时， 我们可以⽤所拥有的时间 创造我们想要的⽣活。
TED 如何⽆所畏惧地⾯对权威
题⽬：How to be fearless in the face of authoritarianism
演讲者：Sviatlana Tsikhanouskaya

On August 12, 2020, two groups of girls went out to protest in

Minsk, the capital city of Belarus. They put on white clothes and victory
monument
went barefoot out into the street. In the morning, some went to
Komarovskiy Market in the center of town. Later that day, the 胜利纪念碑
other group gathered with flowers at the eternal flame under the
Belarusian
victory monument. They stood together holding hands, and they
lullaby
started to sing the Belarusian lullaby, waiting for the police cars to
⽩俄罗斯摇
arrive. They knew the police would pick them up just like that:
barefoot with flowers in their hands, that they would take them to 篮曲
the police station, beat them up and try to humiliate them. And yet
humiliate
they did it anyway.
v.羞辱
2020 年 8 ⽉ 12 ⽇， 两批⼥孩在⽩俄罗斯⾸都 明斯克上街抗议。 她们⾝
穿⽩⾊⾐服， ⾚脚⾛到街上。 早上， ⼀部分⼈去了市中⼼的 科马罗夫斯
基市场。 随后， 另⼀批⼈捧着鲜花 聚集在胜利纪念碑下的永恒⽕焰前。
她们⼿拉⼿站在⼀起 开始唱着⽩俄罗斯摇篮曲， 等待着警察的到来。 她
们知道⾃⼰会遭到警察逮捕： 光着脚，⼿⾥拿着鲜花， 警察会把她们带
到警局， 痛打并试图羞辱她们， 但她们还是这样做了。

This year, something changed in Belarus, a country of more than

nine million people that has been ruled by an authoritarian leader authoritarian
since 1994. These young women were protesting the latest rigged adj.独裁主义
election result, which had taken [place] just a few days earlier. 的
Their small expressions of protest very quickly expanded into
massive, peaceful, women-led demonstrations all across the demonstration
country. n.示威
今年，⽩俄罗斯发⽣了⼀些变化， 这是⼀个⼈⼜超过九百万的国家， ⾃
1994 年以来，⼀直由独裁者所统治。 ⽽这些年轻⼥性正在抗议 最近的选
举结果受到了操纵， 此事就发⽣在⼏天前。 她们⼩规模的抗议很快就演
变成 由⼥性领导的⼤规模和平⽰威游⾏ 席卷了全国。
Within just a few days, a few hundred thousand people took to the
streets and demonstrations have continued ever since, the likes of proclaim
which Belarus has never seen before. All this despite the fact that v.宣告
the president proclaimed himself reelected and that more than
10,000 people have been detained, hundreds tortured and at least reelect
six killed. v.改选
在短短⼏天内， 成百上千民众⾛上街头抗议， ⽰威活动⼀直持续⾄今，
⽩俄罗斯从未出现过这样的情况。 尽管， 总统宣布⾃⼰连任， 超过⼀万
⼈被拘留， 数以百计的⼈受到折磨， ⽽且⾄少六⼈被杀害。

Many people wonder why the people of Belarus are speaking up

now. What makes them keep taking to the streets despite unprecedented
unprecedented police violence, despite state lawlessness? The adj.史⽆前例
answer I hear the most is that people have become fearless, and 的
it's something we have become together.
许多⼈想知道为什么 ⽩俄罗斯⼈现在要发声， 是什么促使他们不断⾛上
街头 尽管警察动⽤了史⽆前例的暴⼒， 尽管政府已⽆法⽆天？ 我听到最
多的答案 是⼈们变得⽆所畏惧， 我们如今站在了⼀起。

Because fear is the province of one. It feeds on isolation. It doesn't

discriminate: men, women, children, elderly -- all of us can feel discriminate
fear, but only as long as we are on our own. Fearlessness takes v.区分
two. It only works if and when we show up for each other. Show
up so that your neighbor, your colleague, your friend has courage.
And they will do the same for you.
因为恐惧只与个⼈有关， 它产⽣于孤⽴。 它会不区分： 男⼥⽼少——
所有⼈都可以感受到恐惧， 但只有当我们孤⾝⼀⼈时才切⾝体会。 ⽽想
要⽆所畏惧需要两个⼈， 只有当我们为对⽅ 挺⾝⽽出时，它才会显现。
挺⾝⽽出，这样你的邻居、 同事、朋友才有勇⽓， 也才愿意对你做相同
的事。
A lot has been made of my own role in the presidential election of
presidential
August 2020. How I stepped in to run for my husband, Sergei, election
when he was jailed and it became clear that the authorities would 总统⼤选
deny him his chance to run himself; how I rightfully won the
election and became the elected leader of a democratic Belarus, rightfully
but the official results only gave me 10 percent of the vote and I adv.正当的
was forced into exile with my children; how I still fight for those
who voted for me and whose voice the regime wants to steal; how
"fearless" I am.
在 2020 年 8 ⽉总统⼤选期间， 我做了很多事情。 当我的丈夫谢尔盖被
捕⼊狱时， 我是如何介⼊竞选的， ⽽且很明显当局试图否认他的参选机
会； 以及我是如何赢得选举， 并成为民主⽩俄罗斯的当选领导⼈， 但官
⽅只统计了我 10% 的选票， 我和我的孩⼦们被迫流亡海外； 我仍然在为
那些投票给我的⼈⽽战， ⽽这些⼈的声⾳是政权想要窃取的； 我是多么
的 “⽆所畏惧” 。

But there were many moments when I was frightened, and I

wanted to step down. I was threatened and forced to believe that
I'm alone in this fight. And yet the more cities I visited, the more rally
people showed up for the rallies, the less fear I had. And then in v.召集
the days before the election in Minsk, 60,000 people came to n.集会
show their support for me, and I was no longer afraid.
但有很多时候我都很害怕， ⽽且我想要退出。 我受到威胁， 并被迫相
信，我是⼀个⼈在战⽃。 然⽽，我去的城市越多， 参加集会的⼈就越
多， 我的恐惧就越少。 在明斯克选举前的那⼏天 有六万⼈赶来⽀持我，
⽽我不再恐惧了。

I never wanted to do any of this. I was never overly political, and I

never planned to run for office. I wanted to be a mom and a wife.
But by fate and the will of my people, I was elevated to this
position.
我从没想过要做这些， 我从想过多介⼊政治， 并且我从未打算竞选公
职， 我只想做⼀名母亲和妻⼦。 但由于命运和⼈民的意愿， 我被提拔到
这个位置。
And I accept this with a sense of duty and pride. I will not give
up. And I will show up for people, because they show up for me. solidarity
Our courage is born from unity. Our solidarity is our strength. n.团结⼀致
⽽我也带着责任感和⾃豪感接受了这⼀切， 我不会放弃。 我会为⼈民
挺⾝⽽出， 因为他们为我挺⾝⽽出。 我们的勇⽓来⾃团结， 团结就是 commitment
我们的⼒量。 n.承诺

I also now understand that being fearless is a commitment. It is a responsibility

decision you make every single day. It is a responsibility you n.责任
take -- responsibility for one another. In this regard, I'm no
different from my fellow Belarusians. Their support is tangible.
Their solidarity grows in progression. When there are two of you,
you are daring. When you're 100, you are brave. When there are
thousands of you, you are fearless. And once you are tens of
thousands, you become invincible.
我现在也明⽩了， ⽆所畏惧是⼀种承诺。 是⼀个你每天都要做的决
定。 是⼀个你要承担的责任—— 对彼此的责任。 在这⽅⾯，我和我的
⽩俄罗斯 同胞们没有什么不同。 他们的⽀持是切实可见的， 他们的团
结是在进步中成长的。 当你有两个⼈的时候， 你会有胆量。 当你有⼀
百⼈的时候 ，你会有勇⽓。 当你有上千⼈的时候， 你会⽆所畏惧。 ⽽
⼀旦你有了数万⼈追随， 你将不可战胜。
 TED
TED
Being able to navigate is an extraordinary gift, and there is
-

navigate
nothing like it in the world. I get no more sense of satisfaction v.驾驶；操纵
greater than leaving a port and knowing that I can get my team
and my boat safely from that port to another port, maybe three,
four, five, six thousand miles away.
能够在海上领航是全世界独⼀⽆⼆的⾮凡天赋。没有什么⽐离开港⼜，并
知道我可以让我的团队和船安全地从⼀个港⼜到达相距数千英⾥的另⼀个
港⼜，更能让我感到满⾜。 
Being at sea, for me, is ... it's total freedom, and it is the ultimate ultimate
-

opportunity to be you, because you can't be anything else. You are adj.最后的；
naked in front of your peers on a boat. It is a small area. Maiden is 最终的
58 feet long. There's 12 women in a 58-foot boat. I mean, you are
literally up against each other, and so you have to be you.
对我来说，在海上意味着完全的⾃由，这是让你成为你⾃⼰的终极机遇，因
为你只能是你⾃⼰。你在船员⾯前⽆处可藏。这是⼀个很⼩的区域。Maiden
船⾝长度只有为 58 英尺。船上有 12 名⼥性船员。也就是说，你们每天朝⼣
相处，因此你必须展现真实的⾃⼰。 
The greatest moment for me when I'm sailing is the moment that sailing
the land disappears. It's an indescribable moment of -- (Gasps) n.航⾏
adventure and no turning back, and just you and the boat and the
elements. I wish everyone could experience this at least once in
their lives. The further you get away from land, the more you kind
of fit into yourself. It is you, how do we get to the next place, how
do we stay alive, how do we look after each other and what do we
do to get to the other side.
对我⽽⾔，航⾏期间最重要的时刻就是陆地消失的那⼀霎那。这是⼀段难以
形容的时刻—— （惊叹）冒险，勇往直前，只有你和船上的⼀切。我希望每
个⼈⼀⽣中⾄少可以经历⼀次。你离陆地越远，越能适应真实的⾃⼰。是你
来决定我们如何到达下⼀个地⽅，我们如何活着，我们如何互相照顾，以及
我们如何才能成功到达彼岸。 
So the question I get asked the most when I go and do talks is
"How do you become an ocean-racing sailor?" And that's a really obsession
good question. And I've always wanted to say "I had a vision, n.困扰
which became a dream, which became an obsession," but, of
course, life's not like that, and one thing I'm really anxious for anxious for
people to know about me is that my life hasn't gone from A to B 为…焦虑
-- because how many people can say their lives just go from A to
long-
B; they think, "I'm going to do this," and they go and do it? So I suffering
tell the truth. And the truth is that I was expelled from school ⻓期忍受
when I was 15 years old, and my long-suffering headmaster sent
a long-suffering note to my long-suffering mother, basically
saying that if Tracy darkens these doors of the school again, then
we will call the police. And my mum took me and she
said, "Darling, education is not for everyone." And then she gave
me the best piece of advice anyone has ever given me. She said,
"Every single one of us is good at something, you just have to go
and find what that is." And at the age of 16, she let me go
backpacking off to Greece.
每当我做演讲的时候，最常被问到的问题就是： “你是怎样成为⼀名海上赛
艇⽔⼿的？” 这是⼀个⾮常好的问题。我总是想说 “我有⼀个愿景，它变成
了⼀个梦想，之后又变成了⼀种迷恋”，但是当然，⽣活不是那样的，我真
的很想让⼈们 了解我的⼀点就是，我的⽣活并不是从 A 变到 B——有多少
⼈可以说他们的⽣活就是从 A 变到 B，⼼⾥想着“我要去做”，然后就去做
了？所以我说了实话。事实是，我 15 岁那年被学校开除了，我那忍⽆可忍
的校长给我饱受苦难的母亲寄了⼀张⾔辞激烈的便条，主要的意思是，如果
Tracy 再次踏进学校的⼤门，我们就会报警。我妈妈把我带回了家对我
说： “亲爱的，教育并不适合所有⼈。” 然后她给了我这辈⼦收到的最好的
建议。她说：“我们每个⼈都擅长某件事，你只需要去发现那是什么。” 于是
在 16 岁那年，她让我背着背包去了希腊。 
I ended up working on boats, which was OK -- 17 years old,
didn't really know what I wanted to do, kind of going with the
flow.
我最终在船上找到了份⼯作， 感觉还不错—— 17 岁的我当时 真的不知道我
想做什么， 于是决定顺其⾃然。 
And then on my second transatlantic, my skipper said to me, "Can
you navigate?" And I said, "Of course I can't navigate, I was transatlantic
expelled before long division." And he said, "Don't you think you adj.⼤⻄洋沿
should be able to navigate? What happens if I fall over the side? 岸国家的
Stop being a bystander in your own life, stop looking at what
bystander
you're doing and start taking part." This day, for me, was the day
n.旁观者
that my whole life started. I learned to navigate in two days -- and
this is someone who hates numbers and sees them as hieroglyphics
hieroglyphics. It opened up avenues and opportunities to me that I n.象形⽂字
could never have imagined.
然后在我的第⼆次跨⼤西洋的航⾏前，船长对我说：“你可以领航吗？” 我
说：“我当然不懂，我很早就辍学了。” 他说：“难道你不认为你应该学着怎
么领航吗？如果我落⽔了怎么办？不要对⾃⼰的⼈⽣袖⼿旁观，别再观察⾃
⼰在做什么了，要主动参与。” 对我来说，这⼀天是我⼀⽣真正的开始。我
在两天内学会了导航——⽽我可是⼀个讨厌数字，纯粹把它们当作外星符号
的⼈。⽽这⼀改变为我提供了难以想象的途径和机会。
I actually managed to get a ride on a Whitbread Round the World
Race boat. It was with 17 South African men and me. I was 21
years old, and it was the longest nine months of my life. But I
went as a cook, I managed to survive until the end, and when I
got to end of this race, I realized that there were 230 crew in this crew
race, and three women, and I was one of them. And I'm a lousy n.全体⼈员
cook. I'm a really good navigator.
实际上，我还有幸参与了 Whitbread 环球帆船赛。全程只有我和17 个南⾮
男⼈。我当时 21 岁，那是我⼀⽣中最漫长的 9 个⽉。不过我担任了船上的
厨师，并成功⽣存到了最后。当我结束这场⽐赛时，我发现这场⽐赛的 230
名⼯作⼈员中，其中只有三名⼥性，我就是其中的⼀个。我是个糟糕的厨
师，但却是⼀个⾮常好的领航员。 
I think the second most profound thought in my entire life was:
"No man is ever going to allow me to be a navigator on their
boat, ever." And that is still the case today. In 35 years of the
Whitbread, there's only been two female navigators that haven't
been on an all-female cruise, and that's how Maiden was
born. That was the moment I thought, "I've got something to
fight for."
我认为我⼀⽣中 第⼆个最深刻的想法是： “永远不会有⼈允许我 为他们的
船领航。” 今天仍然如此。在 Whitbread 35 年的赛史中，只有两名⼥性领航
员没有参与过全⼥性航海，Maiden 就是在这种情况下诞⽣的。我当时的想
法就是， “我有了奋⽃⽬标。”
And I had no idea that I wanted to have this fight, and it was
something that I took to like a duck to water. I discovered things like a duck to
about myself that I had no idea existed. I discovered I had a water
fighting spirit, I discovered I was competitive -- never knew that 轻⽽易举地
before -- and I discovered my second passion, which was equality.
I couldn't let this one lie. And it became not just about me wanting
to navigate on a boat and having to put my own crew together and
my own team, raise my own money, find my own boat, so that I
could be navigator. This was about women everywhere. And this
was when I realized that this was probably what I was going to
spend the rest of my life doing.
⽽且我当时并不知道⾃⼰要⾯对的抗争竟然让我感到如鱼得⽔。我发现了原
本以为⾃⼰并不具备的特质。我发现⾃⼰⽃志昂扬，我发现⾃⼰很有竞争精
神——我以前从不知道这⼀点——我还发现了另⼀件让我充满热情的事，那
就是平等。我不能对现状熟视⽆睹。我不仅想在船上领航，还想组建⾃⼰的
航海团队，招募我⾃⼰的队员，筹集我⾃⼰的资⾦，找到我⾃⼰的船，这样
我才能成为领航员。这事关世界各地的⼥性。那时我才意识到，这可能就是
我余⽣的梦想。 
It took ages for us to find the money to do the 1989 Whitbread
Round the World Race. And as we looked at all the big,
multimillion pound, all-male projects around us, with their brand- make up
new shiny boats designed for the race, we realized this was not 组成；化妆
going to be us. We had to make this up as we went along. No one
had enough faith in us to give us this kind of money. So I pedigree
mortgaged my house, and we found an old wreck with a pedigree, n.⻔第；出
an old Whitbread boat -- it had already been around the world 身
twice -- in South Africa. We somehow persuaded some guy to put
it on a ship and bring it back to the UK for us. The girls were
horrified at the state of the boat. We got a free place in a yard. We
got her up on the hard and we redesigned her, we ripped her
apart, we did all the work ourselves.
我们花了很长时间才筹到钱，得以参加了 1989 年的 Whitbread 环球帆船赛。
当我们看着周围所有⼤型、耗资数百万英镑的全男性项⽬为⽐赛设计的炫酷
的船只时，我们意识到，我们必须积极应对。我们必须不断完善。没⼈看好
我们，也没⼈乐意投资。所以我抵押了我的房⼦，我们找到了 ⼀艘旧的
Whitbread 船——它进⾏过两次环球航⾏——它当时位于南⾮。我们想办法找
⼈把它装到船上，运到了英国。⼥孩们都被船的状态吓坏了。我们在造船⼚
找到了⼀块免费的空间，把船架起来，对船⾝重新进⾏了设计，拆卸后又重
新拼起来。我们⾃⼰完成了所有⼯作。 
 ztn.sn TED

It was the first time that anyone had ever seen women in a

l
shipyard, so that was quite entertaining. Every morning when we gawk at
would walk in, everyone would just gawk at us. But it also had 帮助
its advantages, because everyone was so helpful. We were such a
novelty. You know, we got given a generator, an engine -- "Do
you want this old rope?" "Yep." "Old sails?" "Yep, we'll have
those." So we really made it up as we went along.
这是第⼀次有⼈在造船⼚看到⼥性，这很有趣。每天早晨，当我们⾛进去
时，每个⼈都会凝视着我们。⽽这种优势就在于，每个⼈都积极的帮助我
们。我们的出现史⽆前例。于是我们得到了发电机、发动机—— “你想要这
条旧绳索吗？” “好的。” “旧船帆？” “好啊，我们收下了。” 于是我们真的就
这么把船装备起来了。 
And I think, actually, one of the huge advantages we had was, you preconceived
know, there was no preconceived idea about how an all-female adj.预想的
crew would sail around the world. So whatever we did was
OK. And what it also did was it drew people to it. Not just women
-- men, anyone who'd ever been told, "You can't do something
because you're not good enough" -- the right gender or right race
or right color, or whatever. Maiden became a passion. And it was
hard to raise the money -- hundreds of companies wouldn't
sponsor us. They told us that we couldn't do it, people thought we
were going to die ... You know, guys would literally come up to
me and say, "You're going to die." I'd think, "Well, OK, that's my
business, it's not yours."
⽽且我认为我们所拥有的巨⼤优势之⼀就是，并没有⼀个关于全⼥性船员如
何进⾏环球航⾏的先⼊为主的想法。所以我们所做的⼀切都还不错。⽽且它
还吸引了很多⼈的注意，不只是⼥性—还有男⼈，还有那些曾经被告知过，
“你不能做某事，因为你不够好” —或者你的性别、种族、肤⾊不适合做什
么，等等。Maiden成为了⼀种激情。当时筹集资⾦确实是个⼤难题—数百家
公司拒绝了我们。他们告诉我们，我们做不到，⽽且很可能⽆法活着到达⽬
的地。那些男⼈真的会来找我说，“你会死的。” 然⽽我⼼想，“那又如何？
那是我的事，跟你⽆关。” 
In the end, King Hussein of Jordan sponsored Maiden, and that
was an amazing thing -- way ahead of his time, all about equality.
最后，约旦国王侯赛因赞助了 Maiden，这简直太了不起了—这种尊重性别
平等的⾏为远远超越了他的时代。
We sailed around the world with a message of peace and
equality. We were the only boat in the race with a message of any
kind. We won two legs of the Whitbread -- two of the most
difficult legs -- and we came second overall. And that is still the
best result for a British boat since 1977. It annoyed a lot of
people. And I think what it did at the time -- we didn't realize.
You know, we crossed the finishing line, this incredible finish --
600 boats sailing up the Solent with us; 50,000 people in Ocean
Village chanting "Maiden, Maiden" as we sailed in. And so we
knew we'd done something that we wanted to do and we hoped
we'd achieved something good, but we had no idea at the time
how many women's lives we changed.
我们带着和平与平等的信息开启了环游世界的航⾏。我们是⽐赛中唯⼀ ⼀
艘携带着信息的船只。我们赢得了 Whitbread 中的两个航段——最困难的两
个——并且总排名第⼆。这⼀结果⽬前仍然是⾃ 1977 年以来英国船只取得
的最佳成绩。这⼀结果惹恼了很多⼈。我认为当时的情况——我们并没有
意识到。我们越过了这个令⼈难以置信的终点—— 600 条船与我们⼀起在
索伦特海峡上航⾏；当我们驶进海洋村时，五万⼈⾼喊着“Maiden，
Maiden”。当时我们知道我们已经实现了⾃⼰想做的事情，我们希望能够取
得好成绩，但是当时我们还不知道我们改变了多少⼥性的⽣活。
The Southern Ocean is my favorite ocean. Each ocean has a latitude
character. So the North Atlantic is a yomping ocean. It's a jolly, n.纬度
go-for-it, heave-ho type of -- have-fun type of ocean. The
Southern Ocean is a deadly serious ocean. And you know the longitude
moment when you cross into the Southern Ocean -- the latitude n.经度
and longitude -- you know when you're there, the waves have
been building, they start getting big whitecaps on the top, it whitecaps
becomes really gray, you start to get sensory deprivation. n.⽩帽队队员
南⼤洋是我最喜欢的⼀⽚海域。每⽚海域都有⾃⼰的个性。北⼤西洋是⼀
⽚令⼈敬畏的海洋，⼀⽚欢乐、⾃由、疯狂——充满挑战和乐趣的海洋。 sensory
南⼤洋的环境则⾮常恶劣和凶险。当你进⼊南⼤洋的那⼀刻——可以通过
deprivation
纬度和经度来判断——你到达之后就会发现那⾥风⾼浪急，巨浪的顶部不 感官失灵
断涌起⽩⾊的浪花，你的眼前只有灰蒙蒙的⼀⽚，你的感官开始失灵。
It is very focused on who you are and what you are with this
albatrosses
massive wilderness around you. It is empty. It is so big and so
n.信天翁
empty. You see albatrosses swirling around the boat. It takes
about four days to sail through their territory, so you have the
swirling
same albatross for four days. And they find us quite a novelty, so
漩涡
they literally windsurf off the wind that comes off the
mainsail and they hang behind the boat, and you feel this
presence behind you, and you turn around, and it's this albatross
just looking at you.
这种野蛮、荒凉的环境对你的意志⼒和信⼼是极⼤的考验。它是如此空
旷，⼀望⽆际。你会看到信天翁在船上盘旋。航⾏经过它们的领地⼤约需
要四天，因此你在四天内都能看到同⼀只信天翁。它们对我们感到⾮常好
奇，于是就借着主帆的风滑翔，栖息在了船的后⾯。你会感到⾝后有东
西，转过⾝就会发现有只信天翁正盯着你看。 
We sold Maiden at the end of the race -- we still had no money.
And five years ago, we found her, at the same time as a film documentary
director decided he wanted to make a documentary about n.纪录⽚
Maiden. We found Maiden, she burst back into my life and
reminded me a lot of things I had forgotten, actually, over the restoration
years, about following my heart and my gut and really being part n.归还原主
of the universe. And everything I find important in life, Maiden
has given back to me. Again, we rescued her -- we did a
Crowdfunder -- we rescued her from the Seychelles. Princess
Haya, King Hussein's daughter, funded the shipping back to the
UK and then the restoration. All the original crew were involved.
We put the original team back together.
我们在⽐赛结束后就卖掉了Maiden——当时的我们依然囊中羞涩。五年前，
我们找到了她，与此同时，⼀位电影导演决定制作⼀部关于 Maiden 的纪录
⽚。我们找到了 Maiden，她重新进⼊了我的⽣活，让我想起了多年来我早
已淡忘的事情，关于跟随⾃⼰的内⼼和直觉，成为宇宙的⼀部分。Maiden
把我⽣命中所有重要的⼀切都还给了我。我们再⼀次拯救了她——我们举办
了⼀场众筹活动——从塞⾆尔解救了她。侯赛因国王的⼥⼉哈亚公主出资将
船运回英国，进⾏了修复。参与那次航⾏的原班⼈马又因此⽽重聚了。 
And then we decided, what are we going to do with Maiden? And
this, for me, really was the moment of my life where I looked
back on every single thing that I'd done -- every project, every
feeling, every passion, every battle, every fight -- and I decided
that I wanted Maiden to continue that fight for the next
generation.
然后我们就要决定 怎么处理 Maiden。对我来说，这确实是我⼀⽣中的重要
时刻，我回⾸了过去所做的每⼀件事——每⼀个项⽬，每⼀种感觉，每⼀
次激情，每⼀次战⽃，每⼀次抗争——我决定让 Maiden 继续为下⼀代⽽战
⽃。
Maiden is sailing around the world on a five-year world tour. We engage with
are engaging with thousands of girls all over the world. We are sb
supporting community programs that get girls into education. 与…建⽴亲
Education doesn't just mean sitting in a classroom. This, for me, 密联系
is about teaching girls you don't have to look a certain way, you
don't have to feel a certain way, you don't have to behave a
certain way. You can be successful, you can follow your dreams
and you can fight for them. Life doesn't go from A to B. It's
messy. My life has been a mess from beginning to end, but
somehow I've got to where we're going.
Maiden开启了为期五年的世界巡航。我们与世界各地成千上万的⼥孩见
⾯。我们正在⽀持帮助⼥孩接受教育的社区计划。教育不仅意味着坐在教
室⾥。对我来说，这是关于教育⼥孩：你不⼀定⾮要看起来怎样，不⼀定
⾮要有某种感觉，不⼀定⾮要表现出某种⾏为。你依然可以成功，依然可
以实现梦想，依然可以为梦想⽽战。⽣活不会直接从 A 变到 B。⽽是充满
曲折。我的⽣活从头到尾都是⼀团糟，但是最终我到达了梦想中的⽬的
地。 
The future for us and Maiden looks amazing. And for me, it is
all about closing the circle. It's about closing the circle with
Maiden and using her to tell girls that if just one person believes
in you, you can do anything.
对我们和 Maiden 来说，未来⾮常美好。对我来说，这⼀切都是关于实现⼀
个梦想，与 Maiden ⼀起实现⼀个梦想，并通过她来告诉⼥孩们，哪怕只有
⼀个⼈相信你，你也可以做任何事情。 
 为什么你应该知道你同事
TED 的⼯资
题⽬: Why you should know how much your
coworkers get paid

How much do you get paid? Don't answer that out loud. But
put a number in your head. Now: How much do you think the
person sitting next to you gets paid? Again, don't answer out
loud.
你的⼯资是多少？ 先别说出来。 在脑⼦⾥想⼀下。 现在想想： 你
觉得邻座的⼯资是多少？ 也别说出来。

At work, how much do you think the person sitting in the

cubicle or the desk next to you gets paid? Do you know?
Should you know?
你觉得办公室⾥ 坐在旁边的同事的⼯资又是多少？ 你知道吗？ 你应
该知道吗？

uncomfortable
Notice, it's a little uncomfortable for me to even ask you those
adj.不舒服的
questions. But admit it -- you kind of want to know. Most of
us are uncomfortable with the idea of broadcasting our salary. broadcasting
We're not supposed to tell our neighbors, and we're definitely
n.⼴播
not supposed to tell our office neighbors. The assumed reason
is that if everybody knew what everybody got paid, then all definitely
hell would break loose. There'd be arguments, there'd be adv.明确地
fights, there might even be a few people who quit.
问这些问题连我都觉得不太⾃在， 但是承认吧—— 你有点想知道答 argument
案。 我们⼤多数⼈都不想 告诉别⼈⾃⼰的⼯资， 我们不想把⼯资告 n.争吵
诉邻居， 也绝对不想告诉办公室的同事。 可能如果⼤家都知道别⼈
的⼯资， 就要天下⼤乱了。 可能会出现争吵，打架， 甚⾄会有⼈辞
职。
But what if secrecy is actually the reason for all that strife? openness
And what would happen if we removed that secrecy? What if n.空旷；公开
openness actually increased the sense of fairness and
collaboration inside a company? What would happen if we collaboration
had total pay transparency? n.合作
但如果这个秘密恰恰 就是冲突的起因呢？ 如果我们揭开这个秘密会
发⽣什么呢？ 公开薪资能不能增进公司内部的合作， 还有公平感 transparency
呢？ 如果完全公开薪资信息，那会发⽣什么呢？ n.透明

For the past several years, I've been studying the corporate entrepreneurial
and entrepreneurial leaders who question the conventional leaders
wisdom about how to run a company. And the question of pay 企业领导者
keeps coming up. And the answers keep surprising.
过去的⼏年⾥， 我⼀直在研究那些质疑 传统经营理念的 企业家和
创业者。 ⽽薪资待遇的问题不断浮出⽔⾯。 答案也在不断挑战传统
观念。

It turns out that pay transparency -- sharing salaries openly

across a company -- makes for a better workplace for both the
employee and for the organization. When people don't know
how their pay compares to their peers', they're more likely to discriminate
feel underpaid and maybe even discriminated against. Do you no.分别；辨别
want to work at a place that tolerates the idea that you feel
underpaid or discriminated against? But keeping salaries
secret does exactly that, and it's a practice as old as it is
common, despite the fact that in the United States, the law
protects an employee's right to discuss their pay.
结果表明，薪资透明 — 在整个公司中公开薪资数据 — 会为雇员和
雇主 营造更好的⼯作环境。 当⼈们不知道他们同事的⼯资时， 他
们总会感觉⾃⼰⼯资太低， 甚⾄受到了歧视。 你想在⼀个你觉得⾃
⼰的⼯资太低 或者遭到歧视的地⽅⼯作吗？ 对薪资保密恰恰会导致
这样的结果， 却被长期且普遍的接受， 尽管美国法律 保护雇员讨
论薪资的权利。
In one famous example from decades ago, the management of
Vanity Fair magazine actually circulated a memo entitled: magazine
"Forbidding Discussion Among Employees of Salary n.杂志
Received." "Forbidding" discussion among employees of
salary received. Now that memo didn't sit well with everybody.
New York literary figures Dorothy Parker, Robert Benchley
and Robert Sherwood, all writers in the Algonquin Round
Table, decided to stand up for transparency and showed up for
work the next day with their salary written on signs hanging
from their neck.
⼏⼗年前，有⼀个著名的例⼦， 《名利场》杂志的管理层 发布了⼀
条规则： “禁⽌员⼯讨论⼯资。” “禁⽌”员⼯讨论⼯资。 不是所有⼈
都 接受得了这条规则， 纽约⽂坛⼈物多乐西·帕克， 罗伯特·本克
利 和罗伯特·舍伍德， 三位阿冈昆圆桌会议的作家， 决定为薪资透
明⽽战， 第⼆天上班时， 他们脖⼦上挂了个牌⼦， 上⾯写了⾃⼰的
⼯资。

Imagine showing up for work with your salary just written

discourage
across your chest for all to see.But why would a company even
v.使⽓馁
want to discourage salary discussions? Why do some people go
along with it, while others revolt against it? It turns out that in
information
addition to the assumed reasons, pay secrecy is actually a way asymmetry
to save a lot of money. You see, keeping salaries secret leads to 信息不对称
what economists call "information asymmetry." This is a
situation where, in a negotiation, one party has loads more negotiation
information than the other. And in hiring or promotion or n.协商
annual raise discussions, an employer can use that secrecy to
save a lot of money. Imagine how much better you could
negotiate for a raise if you knew everybody's salary.
想象⼀下你去上班时， 胸前挂着⼯资牌，谁都能看到。但是为什么公
司 会反对讨论薪资呢？ 为什么⼀些⼈服从， ⽽另⼀些⼈反对呢？ 除
了之前猜测的理由之外， 对薪资保密还是省钱的良⽅。 想想看，⼯
资不透明会导致 经济学家所说的“信息不对称”。 在这种情况下谈判
的双⽅， ⼀⽅⽐另⼀⽅掌握更多的信息。 在招聘、升职、加薪的讨
论中， 雇主就可以⽤这个秘密省很多钱。 想象⼀下，知道每个⼈的
⼯资， 对你的加薪谈判多么有利。
Economists warn that information asymmetry can cause
markets to go awry. Someone leaves a pay stub on the copier,
and suddenly everybody is shouting at each other. In fact, they
even warn that information asymmetry can lead to a total underpaid
market failure. And I think we're almost there. Here's why: adj.所的报酬
first, most employees have no idea how their pay compares to 过低的
their peers'. In a 2015 survey of 70,000 employees, two-thirds
of everyone who is paid at the market rate said that they felt regardless
they were underpaid. And of everybody who felt that they adv.不顾后果
were underpaid, 60 percent said that they intended to quit,
的
regardless of where they were -- underpaid, overpaid or right
at the market rate. If you were part of this survey, what would
you say? Are you underpaid? Well, wait -- how do you even
know, because you're not allowed to talk about it?
经济学家提醒道：信息不对称 会导致市场偏离正轨。 如果有⼈在复
印时 不⼩⼼遗留了⼀张⼯资表， 很快⼤家就会彼此争论起来。 事实
上，经济学家甚⾄还提醒， 信息不对称可能导致市场失调。 我认为
我们正处在这个边缘， 原因就在于： ⾸先，⼤部分雇员不清楚 ⾃⼰
与同事的⼯资存在多少差异。 在2015年进⾏的⼀项 覆盖7万名雇员的
调查中， 三分之⼆的调查者 认为他们被压低了薪⽔， 虽然他们拿到
的都是基于市场 正常⽔平⽀付的⼯资。 这些认为被压低⼯资的⼈，
有60%说他们想要辞职， 不管他们的实际⼯资 是过低还是过⾼， 还
是恰好在正常⽔平。 如果你参与这个调查， 你会怎么说？ 你被压低
⼯资了吗？ 等⼀下，既然都 不允许谈论⼯资， 你又怎么知道是被压
低了？

Next, information asymmetry, pay secrecy, makes it easier to

ignore the discrimination that's already present in the market discrimination
today. In a 2011 report from the Institute for Women's Policy n.歧视
Research, the gender wage gap between men and women was
23 percent.
其次，信息不对称， 薪资保密， 会让市场中现实存在的歧视 更容易
被忽视。 妇⼥政策研究协会在 2011年发布的⼀份报告显⽰， 男性和
⼥性的⼯资差距 ⾼达23%。
This is where that 77 cents on the dollar comes from. But in
the Federal Government, where salaries are pinned to
certain levels and everybody knows what those levels are,
the gender wage gap shrinks to 11 percent -- and this is economist
before controlling for any of the factors that economists
n.经济学家
argue over whether or not to control for.
这就是“1美元中的77美分” （职场⼥性的薪酬是男性同事的77%）
的来历。 但在联邦政府部门， 薪资是有固定标准的， 每个雇员都
清楚这个标准， 那⾥的性别薪资 差距就只有11% — 这还是在实施
经济学家呼吁的 控制措施之前的数据。

If we really want to close the gender wage gap, maybe we payroll

should start by opening up the payroll. If this is what total
n.⼯资名单
market failure looks like, then openness remains the only
way to ensure fairness.
如果我们真的想 消除性别薪资差距， 可能需要从公开⼯资单开
始。 如果市场失灵就是这个样⼦， 那公开透明仍是 保证公平的唯
⼀⽅法。

Now, I realize that letting people know what you make

might feel uncomfortable, but isn't it less uncomfortable
than always wondering if you're being discriminated
against, or if your wife or your daughter or your sister is
being paid unfairly? Openness remains the best way to transparency
ensure fairness, and pay transparency does that. n.透明
我知道公开收⼊， 可能让⼈不舒服， 但总是怀疑 ⾃⼰被歧视，
或者家⾥的⼥性被不公平的 压低薪⽔不是更让⼈郁闷吗？ 公开是
保证公平的最好⼿段， 薪资透明就是⼀种。
entrepreneurial
That's why entrepreneurial leaders and corporate leaders leaders
have been experimenting with sharing salaries for years. 企业家
Like Dane Atkinson.
这就是这些年 企业家和创业者们 尝试公开薪资的原因， ⽐如戴恩 corporate leaders
·阿特⾦森。 创业者
Dane is a serial entrepreneur who started many companies in
a pay secrecy condition and even used that condition to pay dramatically
two equally qualified people dramatically different salaries,
adv.戏剧性的
depending on how well they could negotiate. And Dane saw
the strife that happened as a result of this. So when he started
his newest company, SumAll, he committed to salary
transparency from the beginning. And the results have been
amazing. And in study after study, when people know how
they're being paid and how that pay compares to their peers',
they're more likely to work hard to improve their
performance, more likely to be engaged, and they're less
likely to quit.
戴恩是位连续创业者， 他在创建前⼏个公司时 使⽤了薪资保密制
度， 甚⾄会给两个能⼒相同的员⼯ ⽀付截然不同的薪⽔， 仅仅因
为他们 谈薪⽔的能⼒不同。 戴恩发现这导致了冲突。 所以当他创
办新公司 SumAll 时， 他从⼀开始就实施了透明薪资制度。 然⽽效
果出乎意料的好。 在⼀个个的研究中， 当⼈们知道他们的收⼊ 和
同事相⽐处于什么⽔平， 他们会加倍努⼒⼯作，提⾼绩效， 更容易
被动员，更不容易辞职。

That's why Dane's not alone. From technology start-ups like tens of
Buffer, to the tens of thousands of employees at Whole Foods, thousands of
where not only is your salary available for everyone to see, 数以万计的
but the performance data for the store and for your
department is available on the company intranet for all to see.
这就是为什么像戴恩 ⼀样的⼈越来越多。 从类似 Buffer 的初创科技
公司， 到 Whole Foods 这样的 数万⼈的⼤公司， 不但⼤家的薪资都
透明化， ⽽且每个分店、 每个部门的绩效数据 也在公司内⽹ 对所
有⼈公开。
Now, pay transparency takes a lot of forms. It's not one size
fits all. Some post their salaries for all to see. Some only keep
it inside the company. Some post the formula for calculating formula
pay, and others post the pay levels and affix everybody to that n.公式；准则
level. So you don't have to make signs for all of your
employees to wear around the office.
实际上，薪资透明有很多⽅式， 并不是⼀成不变的。 有的公司把薪
资向所有⼈公开。 有的只是在公司内部公开， 有的公开薪资的计算
公式， 有的公开他们的薪资级别， 并且公开员⼯对应的级别。 所以
你不⽤为每个员⼯ 做个⼯资牌挂在⾝上。

And you don't have to be the only one wearing a sign that you
made at home. But we can all take greater steps towards pay
transparency. For those of you that have the authority to move authority
forward towards transparency: it's time to move forward. And n.威信；权威
for those of you that don't have that authority: it's time to stand
up for your right to.
你也不⽤像三位作家⼀样 ⾃⼰做个⼯资牌挂在⾝上。 但我们可以⼀
起努⼒， 推进薪资透明化。 如果你有权利在公司⾥ 推进⼯资透明
化： 现在是你向前迈进的时候了。 如果你没有这样的权利， 现在就
是站起来， 争取这个权利的时候。

So how much do you get paid? And how does that compare to
the people you work with? You should know. And so should
they.
那么，你的⼯资是多少呢？ 和你的同事相⽐怎么样？ 你应该知道。
他们也应该知道。
TED ⼈们为什么总相信虚假信息
题⽬： Why people fall for misinformation
作者: Joseph Isaac

In 1901, David Hänig published a paper that forever changed taste

our understanding of taste. His research led to what we know n.味道
today as the taste map: an illustration that divides the tongue
into four separate areas. According to this map, receptors at the illustration
tip of our tongues capture sweetness, bitterness is detected at the n.错觉
tongue’s base, and along the sides, receptors capture salty and
tongue
sour sensations.
n.⾆头
1901 年，⼤卫·哈尼格 （David Hänig）发表的⼀篇论⽂ 永远地改变
了我们对味觉的理解。 从他的研究中诞⽣了 我们现在所谓的“味觉 salty
图”： ⼀张把⾆头划分为 四个独⽴区域的⽰意图。 根据这张⽰意图， adj.咸的
⾆尖的受体捕捉甜味， ⾆根检测苦味， ⾆头两侧的受体则 捕捉咸味
和酸味。

textbook
Since its invention, the taste map has been published in
n.教科书
textbooks and newspapers. The only problem with this map, is
that it’s wrong. In fact, it’s not even an accurate representation misconception
of what Hänig originally discovered. The tongue map is a n.误解
common misconception— something widely believed but
largely incorrect. So where do misconceptions like this come
from, and what makes a fake fact so easy to believe?
⾃发明以来， 味觉图被陆续刊登在了 各类教科书和报纸上。 这张图
唯⼀的问题是—— 它是错误的。 事实上，它甚⾄没有准确地代表 哈
尼格原本的发现。 味觉图是个常见的错误观念—— 虽然⼴为⼈信，
⼤体上却是不准确的。 那么，像这样的 错误观念是从哪来的？ 虚假
信息又为什么 能让⼈如此轻易地信以为真？
It’s true that the tongue map’s journey begins with David Hänig. dissertation
As part of his dissertation at Leipzig University, Hänig analyzed n.专题论⽂
taste sensitivities across the tongue for the four basic flavors.
Using sucrose for sweet, quinine sulfate for bitter, hydrochloric flavors
acid for sour, and salt for salty, Hänig applied these stimuli to n.⻛味调料
compare differences in taste thresholds across a subject’s tongue.
的确，味觉图的旅程 是从⼤卫 · 哈尼格开始的。 哈尼格在莱⽐锡⼤ sucrose
学的学位论⽂中 分析了⾆头各部位 对四种基本味道的敏感度。 他⽤蔗 n.蔗糖
糖测甜味， ⽤硫酸奎宁测苦味， ⽤盐酸测酸味， ⽤盐测咸味。 哈尼
quinine sulfate
格⽤这些刺激 来⽐较被试者⾆头各处的 味觉阈值的差异。
硫酸奎宁
He hoped to better understand the physiological mechanisms hydrochloric
that affected these four flavors, and his data suggested that adj.盐酸的
sensitivity for each taste did in fact vary across the tongue. The
maximum sensation for sweet was located at the tongue’s tip; thresholds
bitter flavors were strongest at the back; salt was strongest in n.⻔槛；阈值
this area, and sour at the middle of the tongue’s sides. But Hänig
was careful to note that every sensation could also be tasted
sensitivity
across the tongue, and that the areas he identified offered very
n.敏感性
small variations in intensity.
variation
他希望能更好地理解 影响这四种味觉的⽣理机制， ⽽他的数据显⽰， n.变化
⾆头各部位 对每种味道的敏感度 确实存在差异。对甜味最敏感的是⾆
尖； 对苦味最敏感的是⾆根； 咸味在这个区域最强， ⽽酸味则在⾆头
两侧的中间。 但是哈尼格谨慎地指出了， ⾆头的各个部位 都能尝出所
有的味道， ⽽且他所划分出的区域之间 敏感度差异⾮常⼩。
Like so many misconceptions, the tongue map represents a distortion
distortion of its original source, however the nature of that n.曲解
distortion can vary. Some misconceptions are comprised of
disinformation— false information intentionally designed to disinformation
mislead people. But many misconceptions, including the tongue n.错误信息
map, center on misinformation— false or misleading
information that results from unintentional inaccuracy. intentionally
就如其它很多错误观念⼀样， 味觉图是最初来源的⼀种曲解， 然⽽这 adv.刻意地
种曲解的性质 可能存在差异。 有些错误观念是由谣⾔组成的—— 刻
意设计出来 以误导⼈们的虚假信息。 但包括味觉图在内的很多错误观
念 围绕的是错误信息—— 因⽆意的失实 导致的错误或误导性信息。

Misinformation is most often shaped by mistakes and human

error, but the specific mistakes that lead to a misconception can dissertation
be surprisingly varied. In the case of the tongue map, Hänig’s n.专题论⽂
dissertation was written in German, meaning the paper could
imperceptible
only be understood by readers fluent in German and well versed
adj.感觉不到
in Hanig’s small corner of academia. This kicked off a game of
telephone that re-shaped Häing’s research every time it was 的；极细微的
shared with outside parties. Less than a decade after his
dissertation, newspapers were falsely insisting that experiments
could prove sweetness was imperceptible on the back of the
tongue.
最常见的错误信息是由 差错和⼈为失误造成的， 但是导致错误观念的
具体错误 可以有惊⼈的多样性。 在味觉图的例⼦⾥， 哈尼格的学位
论⽂是⽤德语写的， 意味着能真正读懂这篇⽂章的 只有精通德语、
且熟知哈尼格的 学术细分领域的⼈。 这开启了⼀场传话游戏， 每次
和外⾏⼈⼠分享时， 哈尼格的研究都会改头换⾯。 他的学位论⽂发表
后不到⼗年， 报纸已经在错误地坚称， 实验能够证明 ⾆根完全感受
不到甜味。
The second culprit behind the tongue map’s spread were the culprit
images that Hänig’s work inspired. In 1912, a rough version of
n.罪犯
the map appeared in a newspaper article that cautiously described
some of the mysteries behind taste and smell research. Featuring mystery
clear labels across the tongue, the article’s illustration simplified n.奥秘；难以
Hänig’s more-complicated original diagrams. Variations of this 理解的事物
approachable image became repeatedly cited, often without
credit or nuanced consideration for Hänig’s work. Eventually this simplify
image spread to textbooks and classrooms as a purported truth of v.简化
how we experience taste.
导致味觉图⼴为流传的 第⼆个罪魁祸⾸ 是被哈尼格的研究启发的图 approachable
像。 1912 年，⼀张简略版的 味觉图出现在了报纸上， 报道⼩⼼翼翼地 adj.易理解
描述了 味觉和嗅觉研究背后的⼀些奥秘。 这篇报道的插图 在⾆头上标 的；可接近的
注了明确标签， 简化了哈尼格 更加复杂的原始图解。 这幅平易近⼈的
图像的变体 被反复引⽤， 但往往没有注明来源， 也没有对哈尼格的研
究有些微斟酌。 最终，这幅图像传到了 教科书和教室⾥， 被当成我们
如何体验味觉的真相。

But perhaps the factor that most contributed to this

misconception was its narrative simplicity. In many ways, the
map complements our desire for clear stories about the world
around us— a quality not always present in the sometimes-messy
fields of science. For example, even the number of tastes we
have is more complicated than Hänig’s work suggests.
但也许对这个错误观念 贡献最⼤的因素 是它叙事的简单性。 在很多⽅
⾯， 味觉图满⾜了我们对 ⽤明晰的故事讲述⾝边世界的渴望—— 然⽽
这⼀特质在时⽽繁杂的 科学领域中却时有缺失。 举个例⼦， 甚⾄连味
觉的种类 也⽐哈尼格所提到的更加复杂。
Umami— also known as savory— is now considered the fifth alkaline
basic taste, and many still debate the existence of tastes like adj.碱性的
fatty, alkaline, metallic, and water-like. Once we hear a good
story, it can be difficult to change how we see that information, metallic
even in the face of new evidence. So, next time you see a adj.含⾦属的
convenient chart or read a surprising anecdote, try to maintain
a healthy skepticism— because misconceptions can leave a anecdote
bitter taste on every part of your tongue.
n.轶事；趣闻
旨味（umami）——又称鲜味—— 如今被认为是第五种基本味道，
还有很多⼈仍在辩论 其他味道是否存在： ⽐如脂肪味、碱味、 ⾦属
味、⽔味等。⼀旦我们听到⼀个好故事， 想要改变看待它的⽅式是很
难的—— 哪怕有新的证据摆在⾯前。 所以下次看见⼀张简便图表，
或读了⼀个惊⼈轶事时， [ “狗没法向上看！”] 请尝试保持⼀个健康的
怀疑态度—— 因为错误观念 会在你⾆头上的每个⾓落 留下⼀种苦涩
的味道。
TED 从失恋中⾛出来需要多久
题⽬：How long does it take to get over a breakup
作者：Mona Chalabi

How long does it take to get over a breakup? The good news
breakup
is I've done the research for you. The bad news is that you
might not like the answer. n.崩溃；分
到底需要多久才能摆脱分⼿的阴影？ 好消息是 我已经为你做了研 裂；解体
究。 坏消息是 你可能不喜欢这个答案。

See, a few years back, a number of publications were touting

a study telling their readers that it takes 11 weeks to get over
a breakup. That's nearly three months spent listening to
depressing music while putting on a brave face. It might feel calendar
longer than it is, but it's only a few swipes on the calendar n.⽇历
app. No big deal, right?
⼏年前， 许多出版物都在标榜⼀项研究, 告诉读者⼈们需要11周 才
能摆脱分⼿的阴影。 这差不多是三个⽉时间 ⼀边听苦情歌， ⼀边
装出⼀副勇敢的⾯孔。 这可能令⼈感觉很长， 但实际上也只需 在
⽇历程序上轻扫⼏下。 没什么⼤不了的，对吧？

Well, unfortunately, it's not so straightforward. See, those straightforward

articles drastically misrepresented that study. In fact, the adj.正直的；坦
study never said anything about how long it takes to get over 率的；简单的
a breakup. It only focused on the aftereffects of ending a
relationship, specifically among undergrads, which is a whole misrepresented
other can of worms. v.故意对…作
不幸的是， 这没那么简单。 这些⽂章在很⼤程度上 歪曲了那项研 错误报道
究。 事实上，这项研究并没有具体说 ⼤约需要多长时间才能从 分
⼿的阴影⾥⾛出来。 它只专注分析了 结束⼀段感情的后果， 特别
是⼤学⽣ 这个本⾝就⾮常复杂的群体。
To really answer that question of how long it takes to get over
a breakup, you would need to do a longitudinal study, a study longitudinal
that would basically follow a ton of people from the moment adj.纵向的
of their breakup and track their progress year after year after
year. But studies like that are expensive and complicated to
carry out.
要真正回答这个关于 到底需要多久 才能摆脱分⼿的阴影的问题， 你
需要做⼀个纵向研究， 这项研究会跟踪⼤量的⼈， 从他们分⼿的那
⼀刻起， 年复⼀年地跟踪他们的进展。 但这样的研究既昂贵又复
杂。

So with no adequate data, I decided to seek professional help. I anecdotal

went to couples therapists, Dr. Hod Tamir. He has anecdotal adj.趣闻的
experience with countless people in relationships and, full
disclosure, he was my couple’s therapist, too. So I asked him disclosure
how long he thinks it takes to get over a breakup. "I don't think n.公开；透
there is a magic number ... 露
我没有⾜够的数据， 所以我决定寻求专业帮助。 我去找了婚姻⼼理
咨询师 霍德·塔⽶尔医⽣。 他有与⽆数夫妻交往的经历， ⽽且，特 distracted
别披露， 他也是我的婚姻⼼理医⽣。 所以我问他， 摆脱分⼿的阴影 adj.⼼烦意乱
到底需要多久？ “我不认为有什么神奇的数字 可以回答这个问题。 的；错乱的

If we feel like we can express ourselves in how we're feeling,

we don't have to keep it bottled up. Once you're doing other
things that you're engaged with and distracted by, then at some
point you look back and like, 'Oh yeah, that's my ex.' And you
notice that the feelings that you have are not as raw. You can
bump into each other and not feel pain."
如果我们觉得我们可以 ⽤⾃⼰的感受来表达⾃⼰， 就不必把它憋在
⼼⾥。 ⼀旦你开始做其他 让你投⼊并分⼼的事情， 然后在某个时
候，你回过头来想， ‘哦，是的，那是我的前任。’ 你会注意到你的感
觉 并不像原来那么痛⼼。 你们可以彼此碰⾯⽽不感到疼痛。”
And the data supports Dr. Tamir's theory. One study looked
at different strategies for love regulation. In other words, can
participant
a few simple methods change how much you love someone?
The study found that when participants were distracted into n.参与者
thinking about something other than their ex, like, their
essentially
favorite hobby or ideal career, their love feelings for their ex
adv.本质
stayed the same, but it did make them feel more pleasant.
Using distractions to start to feel better is exactly what Dr. 上；根本上
Tamir has suggested. The study also found that a negative
reappraisal strategy, essentially remembering all of the shit reappraisal
things your ex said and did, does decrease love feelings for n.再评价
your ex. But it also makes you feel "unpleasant," and I'm
guessing that means sad. Finally, a third, more zen strategy
known as reappraisal of love feelings. For this, participants
had to muse over statements like "Love is part of life" and
"It's OK to love someone I'm no longer with." Yeah, that
changed nothing at all for them.
数据是⽀持塔⽶尔医⽣的理论的。 ⼀项研究考察了 不同的爱情调
节策略。 换句话说，⼀些简单的⽅法 能改变你爱⼀个⼈的程度
吗？ 研究发现，当参与者分⼼思考 关于他们前任以外的事， ⽐
如，他们的爱好或理想职业， 他们对前妻的感情并没有改变， 但
这确实让他们感觉更愉快。 利⽤分⼼的⽅法来摆脱分⼿的痛苦 正
是塔⽶尔医⽣所建议的。 研究还发现 ⼀种消极的重新评估策略，
基本上回想所有 你前任说的不堪过往， 会减少你对前任的爱。 但
这也会让你感到“不愉快” 我猜这意味着悲伤。 最后，第三种更为
佛系的策略， 即重新评估爱情感觉。 这种策略要求参与者 必须仔
细思考以下陈述： “爱是⽣活的⼀部分” 还有“爱⼀个不再和我 在⼀
起的⼈没关系”。 是的，这对他们来说没有任何改变。
Overall, the researchers concluded, and I'm not using the
scientific language here, that concentrating on the bad things concentrate
about your ex can help you to feel less in love. While v.专⼼于；集
distracting yourself with other subjects, as my therapist 中
suggested, can actually make you feel better. However, the
research and Dr. Tamir would both tell you that while
distraction is good in the short term, it is not a long-term
solution.
总的来说，研究⼈员得出结论， 简单来说， 专注于你前任做过的不
好的事情 可以帮助你减少爱的感觉。 但⽤其他话题分散注意⼒， 就
像我⼼理治疗师所讲 实际上可以让你感觉更好。 然⽽，研究和塔⽶
尔博⼠都会告诉你 虽然分散注意⼒ 在短期内会有帮助， 但这并不是
长久之计。

"Taking that time to process and understand it is actually a

much quicker way to heal than ignoring it." Eventually, for the
sake of ourselves and our future partners, we're going to have
to face up to our feelings.
“花时间去处理和理解它 实际上，这是⼀种 ⽐忽视它更快的治愈⽅
式。” 最终，为了我们⾃⼰ 和我们未来的伙伴， 我们必须正视⾃⼰的
感受。

So how long does it take to get over a breakup? Well, we don't

have enough long-term studies to know. But more importantly,
I’ve learned that instead of counting down the days, we're
much better off reconnecting with the things we love to do. unpacking
Finding something to distract us and unpacking our feelings n.取出货物
when we're ready. If we can do all that, then one day hopefully
we'll come out of it feeling OK. And in the end, isn't that what
we're really after?
所以从分⼿的阴影中⾛出来 到底需要多久？ 我们没有⾜够的长期研
究 来告诉我们答案。 但更重要的是， 我学到了与其数⽇度尽春夏秋
冬， 不如投⾝于到我们热爱的事情。 找点东西分散我们的注意⼒ 当
我们准备好的时， 释放我们的感情。 如果我们能做到这⼀切， 终有
⼀天我们会⾛出来的。 最后，这不正是我们想要的吗？
 如何维持⼀段⻓久的友情
TED 题⽬：what makes a friendship last?
作者: Mona Chalabi

I've moved about 20 times in my life. And each time that I neighborhood
move to a new neighborhood, a new city, a new country, it n.地区；与某
seems to get harder and harder to sustain the friendships I left 地区临近的地
behind. But right now, sustaining those friendships seems 区
especially important and especially difficult. So I'm
wondering what is manageable? How can I keep those manageable
friendships afloat without getting overwhelmed? adj.易处理的
在我⼈⽣中，我搬了⼤概20次家 ⽽每当我搬进⼀个新的邻⾥ 新的城
市，新的国家 我发现维持⼀段友谊，越来越难 可是现在 维持那些所
谓的友谊似乎特别重要 也很困难 所以我在想，有什么可以做的 我该
如何维持友情 ⽽又不会过度的刻意

To find out, I turned to my two most trusted sources: data and

my mum. Now, since she hates being on camera, this puppet
is going to be as good as it gets. But before she weighs in, I
wanted to look at the studies on how friendships fall apart in
the hopes that I might be able to avoid some of those pitfalls.
为了⼀探究竟 我找到了两个我最信任的资源： 数据和我的妈妈 由于
我妈不喜欢在镜头前 就把这个玩偶当作事她吧 可是提起她之前 我想
看看研究显⽰友情事如何破裂的 以防我以后会陷⼊这些困境中

According to one study, friendships often dissolve because of isolation

a lack of opportunity to meet, hang out and connect. Which n.隔离；与世
may explain why, after a year of isolation, some of my 隔绝
friendships feel like they're hanging on by a thread. The same
researcher made headlines with the finding that we lose half headline
of our friendships every seven years. n.⼤字标题
⼀项研究显⽰ ⼤多数的友谊会解体是因为缺少机会 去见⾯，聚会与
联系 这就可以解释为什么 ⼀年间的独来独往 有些友谊就像是挂在悬
崖边⼀样 同样的研究也整理出了头条 每隔七年我们会失去⼀半的友
谊
Now, before you start doomscrolling through your contact list,
you should know that's not quite as severe as it sounds. Over doomscrolling
those seven years, the size of our friendship group actually n.阴暗刷屏
stays pretty stable. So if you have 20 or 30 good friends now,
seven years later, you still probably have 20 or 30 good
friends. The catch, though, is that 52 percent of those faces
will be different. Over seven years, we will replace many of
the people in our network with new ones.
在你想要狂刷你的通讯录之前 你要知道，这也不是想象中那么严重
在那七年⾥ 我们的朋友圈其实也蛮稳定的 假设现在你有20到30的好
朋友 七年后 你还是会有20到30的好朋友 不⼀样的是 当中有52%的脸
孔会是不⼀样的 在过去的七年⾥ 我们会在我们区块⾥的⼈ 替代很多
新的⼈

As someone who has had to work more and more from home,
the opportunity to go out and make new friends is pretty
limited. It's a luxury I don't often have. And the research on
the formation of new friends suggest that this takes time. A lot
of time.
那些越来越在家中⼯作的⼈ 有机会出去认识新朋友的⼏率 是很有限
的 这是我没有的⼀种奢望 研究显⽰在建⽴⼀段新的友谊 是需要时间
的 很多的时间

A recent study found that you have to spend between 40 and acquaintance
60 hours with someone before they can go from an n.熟⼈
acquaintance to a casual friend. They get upgraded to a fully
fledged friend around 80 to 100 hours, and get elevated to a upgraded
best friend after you spend at least 200 hours of quality time adj.更新的；
together. 加固的
在近期的研究发现 你必须和另⼀个⼈相处 40到60⼩时后 才能从相识
到普通朋友 他们会升华⾄完全熟悉的朋友 需要⼤概80到100个⼩时
⽽要升华成好朋友 需要花⾄少200个⼩时的时间相处
And the emphasis here is on quality time. You might say "hi"
emphasis
to a barista every morning or be polite to a coworker, but you
n.强调
wouldn't necessarily invite either one over for dinner.
⽽其中的重点在于相处时间 每天早上你可能会 对⼀位咖啡师说句
barista
“你好” 或者礼貌对待同事 但你未必会邀请他们去你家共进晚餐
n.咖啡师
I was feeling a little bit daunted by all of these numbers until I
optimistic
spoke to my mum, who has a more optimistic take on all of
adj.乐观的
this. "A friendship is essential in your life. How does
friendship start? The first thing is to know that person. If you
don't want to know these people, if you don't open a window
of communication, you will never become friends of them.
You have to start. If you want to be isolated, you just shut
your windows and look at them, and they don't look at you."
我开始对这些数⽬望⽽却步 直到我告诉了妈妈 她对这⼀⽅⾯⽐较乐
观 “友情在你的⼈⽣当中固然重要， 友情是如何滋⽣的？ ⾸先你要
了解那个⼈ 如果你不想要了解那些⼈ 如果你不打开沟通之窗 你是⽆
法成为他们的朋友的 你需要先开始 如果你喜欢独处 你就把窗⼜关
上，静静看着他们 他们是不会看到你的。”

OK, so yes, if I really, really want to make a new friendship, I

could go out and make the effort to make a new friend by, say,
knocking on my neighbor's door, who plays really good music
a bit too loudly. But what about my current group of friends?
Are we all doomed just because we don't get the chance to
hang out like we used to?
好，如果我⾮常⾮常想要 ⼀段新的友谊 我可以出门然后多主动⼀
些，⽐如 敲敲我邻居的门 就是那个玩⾳乐很棒 却又有点⼤声的那位
不过我现在的那群朋友呢？ 是不是就只能这样了 如果我们都没有机
会 想以前⼀样常常聚在⼀起？
"I think yes, with the friends, the distance gets further and
further if you are not meeting them. But it also shows you the
ones that don't disappear because of the time or the distance.
They will be there for you if you need them. So the special
friends. And this difficult time shows you who cares and who
is a good person or a good friend."
“我想是吧，和那些朋友 那距离只会越来越远 如果你不再和他们相
见 但这也会让你看到那些 不会因为时间和距离⽽消散的朋友 他们
会在你需要的时候⼀直在的 那些特别的朋友 这段困苦的⽇⼦会让⼈
知道 谁是在乎你的 谁才是好⼈或者⼀个好朋友” mythical
adj.神话的；
I think she's right. I don't think there's a magical formula or a 虚构的
mythical number of hours to chase. This just takes time and
effort. So if you'll excuse me, I have a good friend that I need magical
to call. formula
我觉得她说的对 并没有⼀个魔法公式 或者追逐⼀定的数⽬ 这是需 魔法公式
要时间和精⼒ 所以恕我冒昧 我有个好朋友需要去通话
TED 学习即⾃由
题⽬：To learn is to be free
作者: Shameem Akhtar

A room full of boys. A girl child, hardly nine or ten years old, cousin
she is sitting in the center of the room, surrounded by books. n.堂(表)兄弟
She is the only girl among boys, and is barely missing her 姐妹
female cousins and friends, who are inside the home instead of
the school, because they are not allowed to get an education alongside
alongside boys. There isn't a single functional girls' school in adv.在旁边
her village.
functional
在⼀个全是男孩⼉的房间⾥， 有⼀个⼩⼥孩⼉， 看起来不到九岁或⼗
adj.实⽤的；
岁。 她坐在房间中央，被⼀堆书围着。 她是⼀群孩⼦中唯⼀⼀个⼥孩
功能的
⼉， 却⼏乎不会想念她的表妹和朋友们， 她们正呆在家中， 因为她们
不被允许 跟男孩⼦⼀起得到教育。 在⼥孩所在的村庄⾥， 没有⼀所⼥
⼦学校。

She was born in a Baloch conservative tribe, where women and tribe
girls are a matter of honor. She is the eldest in her family, and n.部落
when she was about to be born, her parents wanted a baby boy.
But they had bad luck; a baby girl arrived. It was customary in customary
her family to keep girls inside the homes. But her uncle, who adj.习俗的；
was a university graduate, he wanted to give her an opportunity 习惯的
to see the world, to be part of the society. Luckily, she has a
name that can be used for both men and women. So he saw a
chance to change her course of life. So he decided to raise her as
a boy.
她出⾝于⼀个传统的俾路⽀部落， 在那⾥，⼥⼈和⼥孩 与家族荣耀息
息相关。 她是家中的长⼥， 当她快出⽣时，她的⽗母 期待的是⼀个男
孩⼉。 但他们的运⽓不好， 得到了⼀个⼥孩⼉。 在她的家庭中，让⼥
孩们 待在家⾥是⼀种习俗。 但她的叔叔⾝为⼀个⼤学毕业⽣， 想要给
予她⼀个机会 看⼀看这个世界， 并成为社会中⼀员的机会。 幸运的
是，她有⼀个中性化的名字。 所以她的叔叔看到了 ⼀个改变她⼈⽣轨
迹的机会。 他决定把她作为⼀个男孩⼉养⼤。
 1
At three months old, she went from being a baby girl, to baby getup
boy. She is given a boy's getup. She is allowed to go outside and n.服饰；式样
get an education alongside boys. She is free, she is confident.
She observes, she notes small, everyday injustices faced by injustice
women and girls in her village. When newspapers arrive at her n.不公正
home, she watches as it passes from the eldest man to the
youngest man. By the time women get hold of the paper, it is old
news.
在她三个⽉⼤的时候， 她从⼀个⼩⼥孩变为⼀个⼩男孩。 她穿着男孩
的服饰， 被允许⾛出家门， 并与⼀群男孩们⼀起得到教育。 她是⾃由
的，也是⾃信的。 她注意了到⽇常⽣活中 各种细微的不公之处， 都是
村庄⾥的 ⼥⼈和⼥孩们所经历。 当有报纸被送到家门⼜， 她看着报纸
从最年长的男⼈ 传到最年轻的男⼈。 当⼥⼈拿到报纸时， 上⾯的新闻
早就已经过时了。

She completes her eighth-grade year. Now fear starts to come in. kilometer
This will be the end of her education, because the only option n.千⽶
for high school for further study is five kilometers away. Boys
have bicycles, they are free. But she knows her father will not curricula
allow her to travel on her own, even if she were posing as a boy. n.课程
"I can't let you do that. And I don't have the time to walk you
there and back. Sorry, it is impossible." She gets very upset. But matriculation
a miracle happened. A long-distance relative offers to teach her n.⼊学考试
ninth- and tenth-grade curricula during summer vacations. This
is how she completed her matriculation. The girl whom I am
talking about to you is me, Shameem, who is talking before you
now.
她完成了⼋年级的课程， 恐惧却开始席卷⽽来。 这将是她接受教育的
终点， 因为进⼊⾼中深造的唯⼀机会 在五公⾥外的地⽅。 男孩们有⾃
⾏车， 他们是⾃由的。 但她知道， 她的⽗亲不会允许她独⾃出⾏，
即使她以男孩的形象出现。 “我不能让你这么做。 ⽽且我没有时间 陪
你⾛过去再回来。 抱歉，这是不可能的。“ 她感到⼗分沮丧。 但是奇
迹发⽣了。 ⼀个千⾥之外的亲戚提出， 想在暑假⾥教她 九年级和⼗年
级的课程。 就这样，她完成了⼤学⼊学考试。 我所描述的这个⼥孩 就
是我，莎⽶姆， 正在你们⾯前讲话的这个⼈。
Throughout centuries, people have been fighting for their
identity. People have been loved, privileged, because of their ethnicity
identity, their nationality, their ethnicity. Again, people have n.种族
been hated, denied, because of their nationality, their identity,
their race, their gender, their religion. Identity determines your enroll
position in society, wherever you live. So if you ask me, I v.登记；使
would say I hate this question of identity. Millions of girls in 加⼊
this world are being denied their basic rights because of being
female. I would have faced the same, if I hadn't been raised as a
boy. I was determined to continue my studies, to learn, to be
free. After my schooling, even enrolling in college was not easy
for me. I went on a three-day hunger strike.
⾃始⾃终，⼈们都在 为⾃⼰的⾝份抗争。 ⼈们拥有爱、特权， 皆因
他们的⾝份、 国籍和种族地位。 同时，⼈们受到憎恨、否定， 也皆
因他们的国籍、⾝份， 种族、性别和宗教信仰。 ⽆论你⾝处何处，
⾝份都决定了你在社会中的地位。 所以如果你问我，我会回答 我对于
这个关于⾝份的问题⼗分反感。 在这个世界上有⽆数的⼥孩们 被剥夺
了最基本的权⼒， 只因她们是⼥性。 如果我没有被作为⼀个男孩 抚
养长⼤，我也会⾯对同样的困境。 我决⼼继续我的学习， 为了获取知
识，为了变得⾃由。 在完成了学校教育之后，申请进⼊ ⾼等教育学院
也让我颇费了⼀番周折。 我进⾏了⼀场 为期三天的绝⾷抗议。
permission
Then, I got permission for college. In that way, I completed my
n.同意；许可
college. Two years later, when the time came for me to go to
university, my father turned his eyes, his attention, to my
younger brothers. They need to be in school, secure jobs and
support the family. And as a woman, my place was to be home.
然后，家⾥⼈才同意我 去接受⾼等教育。就这样，我完成了 两年的本
科学习。 两年后，当我准备进⼊⼤学时， 我的⽗亲把他的⽬光 和关
注投向了我的弟弟们。 他们需要上学，安全稳定的职业， 并⽀付家庭
开销。 ⽽作为⼀个⼥⼈， 我理应待在家中。
But, I don't give up. I sign up for a two-year program to become
a lady health visitor. Then I hear about Thardeep Rural empower
Development Program, a non-profit organization working to v.授权；允许
empower rural communities. I sneak away. I travel five hours to
sneak
interview for a position. It is the first time I am the farthest
v.偷偷地⾛；
from my home I have ever been. I am closest to my freedom I
私运
have ever been. Luckily, I got the job, but the hardest part is
facing my father.
但是，我从不轻⾔放弃。 我加⼊了⼀个为期两年的项⽬， 成为了⼀个
妇⼥保健视察员。 然后我听说了 夏蒂普乡村发展计划， ⼀个努⼒赋
予乡村社区 权⼒的⾮盈利性组织。 我偷偷溜出家⾥。 历经了五个⼩
时的长途跋涉， 只为得到⾯试⼀个岗位的机会。 这是我第⼀次离家这
么远。 我从未像那⼀次⼀样 如此接近⾃由。 幸运地，我得到了那个
⼯作机会， 但是最艰难的部分依然是 要如何⾯对我的⽗亲。

Relatives are already scaring him about his daughter wandering

off, teasing him with talk of his daughter crossing the border.
When I return home, I want nothing more than just to accept
the position in Thardeep. So that night, I packed all my things
in a bag, and I walked into my father's room and told him,
"Tomorrow morning, the bus is going to come in. If you believe
in me, if you believe in me, you will wake me up and take me
to the bus station. If you don't, I'll understand." Then I went to
sleep. The next morning, my father was standing beside me to
take me to the bus stop.
我的亲戚们已经在发布 危⾔耸听的⾔论， 关于他的⼥⼉如何四处乱
逛， ⽤她如何越过做⼥⼈ 底线的话题来取笑他。 当我回到家时， 我
只想着要接受 夏蒂普的⼯作岗位。 所以当晚我把所有东西打包， ⾛
进⽗亲的房间并告诉他， “明天早上，⼤巴会到车站接⼈。 如果你相
信我， 如果你相信我， 你就叫醒我，并把我送到汽车站。 如果你不
相信我，我也会理解。” 然后我就进⼊了梦乡。 第⼆天⼀早，⽗亲出
现在了我的⾝边， 陪我⾛到了汽车站。
That day, I understood the importance of words. I understood
how words affect our hearts, how words play an important role
in our lives. I understood words are more powerful than fighting.
At TRDP, I saw there was a Pakistan which I didn't know, a
country much more complex than I had realized. Until that, I
thought I had a difficult life. But here, I saw what women in
other parts of Pakistan were experiencing. It really opened my labor
eyes. Some women had 11 children but nothing to feed them. n.劳动
For getting water, they would walk three hours every day to
wells. The nearest hospital was at least 32 kilometers away. So if camel
a woman is in labor, she travels by camel to get to the hospital. n.骆驼
The distance is great; she may die on her way.
那⼀天，我明⽩了⾔辞的重要性。 我明⽩了⾔辞 如何影响我们的内
⼼， 如何在我们的⽣活中 扮演了⼀个⾄关重要的⾓⾊。 我明⽩了⾔辞
⽐武⼒更强⼤。 在夏蒂普活动中，我发现了 ⼀个我不知道的巴基斯
坦， ⼀个⽐我想象当中更复杂的国家。 在那之前，我曾经以为 我的⽣
活就已经很艰难了。 但是在那⾥，我看见了在巴基斯坦 其他地区的⼥
⼈正经历着什么。 那景象让我⼤开眼界。 有些⼥⼈有 11 个孩⼦， 却
没有⾷物来喂养他们。 为了取⽔，她们每天要步⾏ 三个⼩时到井边打
⽔。 最近的医院⾄少 在 32 公⾥外的地⽅。 所以如果⼀个⼥⼈即将临
盆， 她需要坐骆驼去医院⽣产。 路途⼗分遥远， 她或许会死在途中。

So now, this became more than just a job for me. I discovered
my power. Now, as I was getting salary, I started sending back
money to my home. Relatives and neighbors were noticing this.
Now they started to understand the importance of education. By
that time, some other parents started sending their daughters to
school. Slowly, it became easier and acceptable for young
women to be in college. Today, there isn't a single girl out of
school in my village.
于是现在，这对我来说 不再只是⼀项⼯作了。 我发现了我的⼒量。 现
在，我能够经济独⽴了， 于是开始寄钱给家⾥。 我过去的那些亲戚和
邻居们 也都注意到了这⼀点。 现在他们开始意识到了 教育的重要性。
从那时起，其他⼀些家长也 开始把他们的⼥⼉们送进学校。 渐渐地，
年轻⼥性去读⾼等学院 变得更简单，也更容易被接受。 今天，在我的
村⼦⾥， 所有的⼥孩都在接受教育。
 1
Girls are doing jobs in health sites, even in police. Life was good.
But somewhere in my heart, I realized that my region, beyond my
village needs further change. This was also the time when I joined
Acumen Fellowship. There, I met leaders like me across the
country. And I saw they are taking risks in their lives. I started to
understand what leadership really means. So I decided to go back
to my region and take a position as a teacher in a remote school, a
school that I have to reach by bus -- two hours traveling, every
morning and evening.
医疗机构，甚⾄是警察局 都能见到⼥孩们的⾝影。 ⽣活越来越美好。
但在我⼼中， 我意识到在我家附近的地区， 在我的村庄之外的地⽅ 需
要更多的改变。 于是我加⼊了敏锐联谊会。 在那⾥，我遇见了全国 其
他像我⼀样的领导者们， 甚⾄在冒着⽣命危险 从事这项⼯作。 我开始
意识到 领导⼒真正的意义。 因此我决定回到我的家乡， 并在⼀所偏远
的学校 成为了⼀名教师， ⼀所我必须每天早上和傍晚 搭乘两个⼩时⼤
巴才能到达的学校。

Though it was hard, on my first day I knew I made the right

decision. The first day I walked into the school, I saw all these
little Shameems staring back at me -- with dreams in their eyes,
the same dream of freedom which I had in my childhood. So the
girls are eager to learn, but the school is understaffed. Girls sit
hopeful, learn nothing, and they leave. I can't bear to see this
enlist
happening. There was no turning back. I found my purpose. I
v.参军；争取
enlisted a few of my friends to help me to teach.
尽管这样很⾟苦， 但在我上任的第⼀天，我就知道 我做出了正确的决
定。 我⾛进学校的第⼀天， 就看到了所有这些 年轻的⼩莎⽶姆们凝视
着我——她们的眼中带着梦想， ⼀个与我⼉时曾有过的 ⼀样的，追求⾃
由的梦想。那些⼥孩们⼗分渴望学习， 但是学校的师资⼒量相当匮乏。
⼥孩们带着希望坐在那⾥， 却什么也学不到， 于是就离开了。 我不能
忍受看到这些发⽣。 不能再让旧事重演了。 我找到了我的⽬标。 我招
募了⼀些朋友来帮助我上课。
I'm introducing my girls to the outside world by extracurricular
activities and books. I share with them the profiles of the world's extracurricular
best leaders, like Martin Luther King and Nelson Mandela. Last adj.课外的；⼯
year, a few of our students went to college. For me, I never stop 作之外的
studying. Today, I'm working to complete my PhD in education
pivotal
-- which will allow me to gain a management position in the
adj.关键的；中
school system, and I will be able to make more decisions and
play a pivotal role in the system. 枢
我利⽤课外活动和书籍， 把我教导的⼥孩们 介绍给了外⾯的世界。 我
与她们分享有关 世界上最出⾊的领袖们的资料， 例如，马丁 · 路德⾦
和尼尔逊 · 曼德拉。 去年，我们的⼀些学⽣ 进⼊了⾼等学院。 对我
来说，我也从未停⽌过学习。 今天，我正努⼒完成 教育学的博⼠学位
——这将使我在教育体系中得到⼀个 管理层的职位， ⽽我将有能⼒做
出更多决定， 并成为体系中⼀个关键的⾓⾊。

I believe that without educating the girls, we may not make mortality
world peace. We may not reduce child marriage. We may not n.死亡率；
reduce infant mortality rate. We may not reduce maternal 死亡⼈数
mortality rate. For this, we have to continuously and collectively
work together. At least I am playing my role, though the maternal
destination is not close. The road is not easy. But I have dreams adj.⺟亲
in my eyes, and I am not going to look back now. 的；⺟系
我相信如果不让⼥孩们得到教育， 世界和平就⽆法实现。 我们将不能 的
减少未成年婚姻。 我们将不能降低未成年⼉童死亡率。 我们将不能降
destination
低母亲的死亡率。 为了达成这些⽬标， 我们必须勇往直前， 团结协
n.⽬的地；
作。 ⾄少我正在完成我的⼯作， 尽管最终⽬标仍然遥不可及。 这条路
终点
充满艰⾟。 但我眼中怀有梦想， ⽽我再也不会回头了。
TED 学会⾛出⾃⼰的舒适区
题⽬：Get comfortable with being uncomfortable
作者: Luvvie Ajayi

I'm a professional troublemaker. As my job is to critique the

world, the shoddy systems and the people who refuse to do troublemaker
better, as a writer, as a speaker, as a shady Nigerian -- I feel like n.麻烦制造
my purpose is to be this cat. 者
我是个专业的⿇烦制造者。因为我的⼯作就是批判世界， 批判劣质的
系统与不求上进的⼈， 作为⼀名作家、演讲家 以及⼀名“臭名昭著”的 critique
尼⽇利亚⼈——我觉得我的⼯作 就和图中这只猫差不多。 n.批评

I am the person who is looking at other people, like, "I need you
to fix it." That is me. I want us to leave this world better than we
found it. And how I choose to effect change is by speaking up, domino
by being the first and by being the domino. n.多⽶诺⻣牌
我就是那种挑剔别⼈⽣活的⼈， 总想着 “我需要你改⼀改。” 这就是
我。 我希望我们可以 让这个世界变得更好。 我选择改变世界的⽅式
是畅所欲⾔，通过当第⼀张多⽶诺⾻牌。

For a line of dominoes to fall, one has to fall first, which then
choiceless
leaves the other choiceless to do the same. And that domino that
别⽆选择
falls, we're hoping that, OK, the next person that sees this is
inspired to be a domino. Being the domino, for me, looks like
speaking up and doing the things that are really difficult,
especially when they are needed, with the hope that others will
follow suit.
为了让⼀排⾻牌倒下， 必须有⼀个先倒下， 剩下的⾻牌别⽆选择， 就
会跟着倒下。 有了那张倒下的⾻牌， 我们希望 下个看到这个情况的⼈
会被激励， 也成为⼀张⾻牌。对我⽽⾔，作为⾻牌就要公开表态， 就
要迎难⽽上， 特别是当⼈们需要 有⼈挺⾝⽽出的时候， 希望其他⼈也
能效仿。
And here's the thing: I'm the person who says what you might
be thinking but dared not to say. A lot of times people think that unafraid
we're fearless, the people who do this, we're fearless. We're not adj.⽆谓的
fearless. We're not unafraid of the consequences or the sacrifices
that we have to make by speaking truth to power. What happens sacrifice
is, we feel like we have to, because there are too few people in n,牺牲
the world willing to be the domino, too few people willing to
take that fall. We're not doing it without fear.
此外还有⼀点： 我就是那种会说出 想说但不敢说的话的⼈。 ⼈们经常
会觉得 我们这种⼈是⽆所畏惧的， 做这种事的⼈是⽆所畏惧的。 我们
并不是⽆所畏惧。 我们并不是不怕这些后果， 也不是不惧怕 宣扬真理
后的牺牲。 事实上，我们觉得这是我们的义务， 因为在这个世界 愿意
当⾻牌的⼈太少， 鲜有⼈愿意第⼀个倒下。 我们这么做不是不会恐
惧。

Now, let's talk about fear. I knew exactly what I wanted to be

when I grew up. I was like, "I'm going to be a doctor!" Doctor
Luvvie was the dream. I was Doc McStuffins before it was a
thing.
现在，我们讲⼀讲恐惧。 我曾经很清楚长⼤后想做什么， “我要成为
⼀位医⽣!” 当上医⽣是我曾经的梦想， 在《⼩医师⼤玩偶》流⾏起来
之前 我就在扮演医师。

And I remember when I went to college, my freshman year, I premed

had to take Chemistry 101 for my premed major. I got the first major
and last D of my academic career. 预科主修
我记得我上⼤学的时候， 我⼤⼀的时候， 必须上化学基础这门课， 为
了我的预科主修做准备。 我拿了学术⽣涯中唯⼀的⼀个D。 academic
career
So I went to my advisor, and I was like, "OK, let's drop the 学术⽣涯
premed, because this doctor thing is not going to work, because
I don't even like hospitals. So ..."
于是我去找学校辅导员说： “我放弃医学院预科了， 因为我不是当医
⽣的料， 因为我根本就不喜欢医院。 所以...“
"Let's just consider that done for." And that same semester, I
started blogging. That was 2003. So as that one dream was semester
ending, another was beginning. And then what was a cute hobby n.学期
became my full-time job when I lost my marketing job in 2010.
But it still took me two more years to say, "I'm a writer." Nine
years after I had started writing, before I said, "I'm a writer,"
because I was afraid of what happens without 401ks, without,
"How am I going to keep up my shoe habit? That's important to
me."
“还是算了吧。” 也是在那个学期，我开始写博客。 那是2003年。 当⼀
个梦想结束的时候， 另外⼀个梦想开始了。 后来，当我2010年失去了
市场营销⼯作的时候， 这个可爱的爱好 就成为了我全职的⼯作。 但我
花了两年多时间才能说： “我是个作家。” 在我写作了九年之后我才
说， “我是个作家。“ 因为我害怕 没有退休⾦的后果， 我害怕我不能 继
续保持买鞋的习惯， 那对我很重要。

So it took me that long to own this thing that was what my dictate
purpose was. And then I realized, fear has a very concrete power
v.命令
of keeping us from doing and saying the things that are our
purpose. And I was like, "You know what? I'm not going to let dominoes
fear rule my life. I'm not going to let fear dictate what I do." And
n.多⽶诺⻣牌
then all of these awesome things started happening, and
dominoes started to fall.
所以我需要花很长的时间 去了解我的⽬的是什么。 然后我意识到， 恐
惧是⼀股⾮常具体的⼒量， 会阻⽌我们说出和践⾏ 我们真正的⽬的。
于是我想，“你知道吗？ 我不会让恐惧主宰我的⽣活。 我不会让恐惧⽀
配我的所作所为。”于是所有奇妙的事情开始发⽣了， ⾻牌开始倒下
了。

So when I realized that, I was like, "OK, 2015, I turned 30, it's
going to be my year of 'Do it anyway.' Anything that scares me,
I'm going to actively pursue it."
当我意识到的时候， 我开始想，“好，2015年 我30岁了， 这将是我 ‘不
顾⼀切‘ 的⼀年。我会积极地去追求 任何令我恐惧的事情。”
 So, I'm a Capricorn. I like my feel solidly on the ground. I
decided to take my first-ever solo vacation, and it was out of the Dominican
country to the Dominican Republic. So on my birthday, what did Republic
I do? I went ziplining through the forests of Punta Cana. And for 多⽶尼加共
some odd reason, I had on business casual. Don't ask why. 和国
我是个摩羯座， 我喜欢脚踏实地的感觉。 我决定开启⼈⽣的⾸次个⼈
旅⾏， 我决定去多⽶尼加共和国。那么在我⽣⽇的那⼀天， 我做了什 ziplining
么？ 我通过索道 穿越蓬塔·卡纳森林。 因为某些奇怪的原因， 我穿了 v.滑索
商务装。 不要问我为什么。

And I had an incredible time. Also, I don't like being submerged incredible
in water. I like to be, again, on solid ground. So I went to Mexico adj.难以置
and swam with dolphins underwater. And then the cool thing that 信的
I did also that year that was my mountain was I wrote my book,
"I'm Judging You: The Do-Better Manual," And I had to own -- submerged
that whole writing thing now, right? Yes. But the very anti-me adj.⽔下的
thing that I did that year that scared the crap out of me -- I went
skydiving. We're about to fall out of the plane. I was like, "I've dolphins
done some stupid things in life. This is one of them." n.多⽶诺⻣
我度过了特别棒的时光。 我不喜欢潜⽔。 再说⼀次， 我喜欢脚踏实
牌
地。 所以我去了墨西哥， 在⽔下和海豚游泳。 那⼀年，我还做了⼀件
超酷的事情， 那是我的⼈⽣巅峰—— 我写了⼀本书， 《我在评判你： skydiving
如何做得更好》 所以我现在应该算——掌握写作的能⼒了，对吧？ 是 n.跳伞运动
的。 但在那⼀年，我做的 最⾮常“反我”的事情， 简直要吓死我了——
我去跳伞了。 我们正要从飞机⾥跳下去的时候, 我在想， “这绝对是我
这辈⼦做过的蠢事之⼀。”

And then we come falling down to Earth, and I literally lose my

breath as I see Earth, and I was like, "I just fell out of a perfectly
good plane on purpose."
接下来我们就向地⾯坠落， 我看着地⾯， 我简直⽆法呼吸， 我在想，
“我刚刚故意从⼀架 完好⽆损的飞机上跳下来了！”
"What is wrong with me?!" But then I looked down at the
beauty, and I was like, "This is the best thing I could have done.
This was an amazing decision." And I think about the times
when I have to speak truth. It feels like I am falling out of that
plane. It feels like that moment when I'm at the edge of the
plane, and I'm like, "You shouldn't do this," but then I do it
anyway, because I realize I have to.
“我有⽑病吗？！” 但当我俯视地表美景时， 我在想， ‘“这是我做过的
最好的事情， 这是⼀个超棒的决定。” 我回想起需要 说出实话的那些
时刻。 那感觉就像正从飞机上掉下来， 就像我在飞机边缘的那⼀刻，
我告诉⾃⼰，“你不应该这么做，” 但⽆论如何我还是做了， 因为我意
识到⾃⼰必须去做。

Sitting at the edge of that plane and kind of staying on that plane institution
is comfort to me. And I feel like every day that I'm speaking n.机构
truth against institutions and people who are bigger than me and
just forces that are more powerful than me, I feel like I'm falling overrated
out of that plane. But I realize comfort is overrated. Because adj.评价过
being quiet is comfortable. Keeping things the way they've been
⾼的
is comfortable. And all comfort has done is maintain the status
quo. So we've got to get comfortable with being uncomfortable
by speaking these hard truths when they're necessary.
对我来说，坐在飞机边缘， 或者说呆在飞机上是很舒服的。 我感觉，
在我诉说真相， 和那些⽐我强⼤的机构和⼈， 以及那些更强⼤的势⼒
抗衡的每⼀天。 都仿佛从那架飞机上掉下来⼀般。 但我意识到， 舒适
感其实被⾼估了。 因为沉默是最舒适的。 不去改变才是舒适的。 但是
舒适感能带给我们的 只有维护现状⽽已。 所以我们应该通过 在必要的
时候说出严峻的现实 来学会⾛出⾃⼰的舒适区。
And for me, though, I realize that I have to speak these truths, integrity
because honesty is so important to me. My integrity is n.正直，诚
something I hold dear. Justice -- I don't think justice should be
实，完整
an option. We should always have justice.
我也意识到了坦⽩真相的重要性， 因为诚实对于我来说⾮常重要。 我
珍惜我的正直。 正义—— 我不认为正义是⼀个选项。 我们需要⼀直保
持公平正义。

Also, I believe in shea butter as a core value, and I think the

world would be better if we were more moisturized. But besides
that, with these as my core values, I have to speak the truth. I
have no other choice in the matter.
不过，我相信 乳⽊果油也⼗分重要，因为如果我们更加滋润， 世界就
会变得更好。 但除此之外， 我的核⼼价值观是： 我必须讲出事实。
在这个问题上我没有其他的选择。

professional
But people like me, the professional troublemakers, should not
adj.职业
be the only ones who are committed to being these dominoes
who are always falling out of planes or being the first one to 的，专业的
take this hit. People are so afraid of these acute consequences,
not realizing that there are many times when we walk in rooms dominoes
and we are some of the most powerful people in those rooms -- n.多⽶诺⻣
we might be the second-most powerful, third-most powerful. 牌
And I firmly believe that our job in those times is to disrupt
what is happening. disrupt
但像我这样的⼈， 专业的⿇烦制造者， 不应该只有我们为成为⾻牌献 n.扰乱，中
⾝， 不应该只有我们 总是从飞机上跳下来， 不应该只有我们成为靶 断
⼦。 ⼈们惧怕严重的后果， 所以没有意识到，很多时候， 当我们⾛进
房间时， 我们是房间⾥最强⼤的⼀批⼈—— 或者可能是第⼆强⼤、 第
三强⼤的⼈。
And then if we're not the most powerful, if two more of us band
together, it makes us powerful. It's like cosigning the woman in cosign
the meeting, you know, the woman who can't seem to get her v.共同签署
word out, or just making sure that other person who can't make a
point is being heard. Our job is to make sure they have room for
that. Everyone's well-being is community business. If we made
that a point, we'd understand that, for the times when we need
help, we wouldn't have to look around so hard if we made sure
we were somebody else's help.
并且我坚信那时我们的任务 是去中⽌正在发⽣的事。 如果我们不是最
强⼤的⼈， 只要有更多的⼈加⼊我们， 我们就会变得更强⼤。 ⽐如在
开会时联合所有⼥性， 我们要让那些不敢发声的⼥性， 那些不敢发表
看法的⼈ 能被倾听。 我们的任务是为了 确保她们的这⼀权益。社会的
⽬标就是确保每个⼈的幸福。 如果我们明确了这⼀点， 我们就会了解
到， 当我们需要帮助的时候， 如果我们曾经对他⼈施以援⼿， 就不必
艰难地四处求助。

And there are times when I feel like I have taken very public
tumbles and falls, like the time when I was asked to speak at a conference
conference, and they wanted me to pay my way there. And then I n.会议
did some research and found out the white men who spoke there
compensate
got compensated and got their travel paid for. The white women
who spoke there got their travel paid for. The black women who v.赔偿，补偿
spoke there were expected to actually pay to speak there. And I
financial
was like, "What do I do?" And I knew that if I spoke up about
adj.财政的
this publicly, I could face financial loss. But then I also
understood that my silence serves no one.
有时候，我在公共场合 会感到⼗分受挫， ⽐如有⼀次， 我受邀去会议
上发表演讲， 他们想让我⾃付差旅费。 然后我做了些调查， 发现在那
⼉演讲的 ⽩⼈男性都拿到了酬劳， 并报销了他们的差旅费。 在那⼉演
讲的⽩⼈⼥性 ⾄少也拿到了差旅费。 ⽽⿊⼈⼥性，却需要⾃费演讲。
我就在想，“我该怎么办？“ 我知道如果将这件事公之于众， 我可能会
⾯对财务损失。 但是我也知道 我的沉默不会帮助任何⼈。
So I fearfully spoke up about it publicly, and other women
started coming out to talk about, "I, too, have faced this type of inequality
pay inequality." And it started a conversation about n.不平等
discriminatory pay practices that this conference was
discriminatory
participating in.
所以尽管⼼中⼗分忐忑， 我还是公开地谈论了这件事情。 之后其他⼥
adj.歧视的
性也开始站出来谈论， “我也⾯对过这种不公平的待遇。” 于是我们开
始讨论那个会议的 歧视性报酬。

I felt like I was the domino the time I read a disturbing memoir disturbing
by a public figure and wrote a piece about it. I knew this person memoir
was more powerful than me and could impact my career, but I 歧视性的回
was like, "I've got to do this. I've got to sit at the edge of this 忆录
plane," maybe for two hours. And I did. And I pressed
"Publish," and I ran away.
当我读到⼀位公众⼈物 带有歧视性的回忆录 并写了⼀些读后感时，
我觉得我成了⼀张⾻牌， 我知道这个⼈⽐我更强⼤， 他可能会影响我
的事业， 但我想，“我得做这件事。 我得坐在“飞机”的边缘， 想了⼤
概两个⼩时， 最后决定放⼿⼀搏。 我按了“发布”键，然后溜了。

And I came back to a viral post and people being like, "Oh my
God, I'm so glad somebody finally said this." And it started a
conversation about mental health and self-care, and I was like,
"OK. Alright. This thing that I'm doing, I guess, alright, it's
doing something."
然后我发现这篇⽂章 收到了极⾼的关注， ⼈们在说，“天哪，我很开
⼼ 终于有个⼈说这个了。“ 然后它开启了⼀场 关于精神健康和⾃我照
顾的讨论， 我想，“好啊， 我猜我正在做的这件事情， 正在产⽣影
响。”
And then so many people have been the domino when they talk
about how they've been assaulted by powerful men. And it's
made millions of women join in and say, "Me Too." So, a shout- igniting
out to Tarana Burke for igniting that movement. v.点⽕
然后当很多⼈开始讨论 ⾃⼰怎么被位⾼权重的男性 抨击的时候，他们
也成为了⾻牌。 然后数百万⼥性也加⼊进来， 并说出，“我也是。” 在
此，要感谢 塔拉娜·伯克点燃了这场运动。

People and systems count on our silence to keep us exactly

where we are. Now, being the domino sometimes comes down
to being exactly who you are. So, I've been a shady somebody
since I was three.
⼤众和体制在依靠 我们的沉默去维持现状。 但有的时候成为⾻牌就是
在做⾃⼰。我从三岁起就是个 名声不怎么样的⼈。

This is me on my third birthday. But I've been this girl all my representatives
life, and I feel like even that's been the domino, because in a n.代表
world that wants us to walk around as representatives of
ourselves, being yourself can be a revolutionary act. And in a revolutionary
world that wants us to whisper, I choose to yell. adj.⾰命的
这是我三岁⽣⽇时的照⽚。 但我这⼀⽣从未改变， 我始终觉得应该去
当那⼀张⾻牌， 因为上帝想让我们去 为⾃⼰发声， 活出⾃我是⼀种⾰ whisper
命性的⾏为。 在⼀个想让我们谨⾔慎⾏的世界⾥， 我选择⼤声呼喊。 v.低语

When it's time to say these hard things, I ask myself three
things. One: Did you mean it? Two: Can you defend it? Three:
Did you say it with love? If the answer is yes to all three, I say it
and let the chips fall. That's important.
当我感到有些事情 让我难以启齿的时候， 我会问⾃⼰三个问题， 第
⼀：你是认真的吗？ 第⼆：你可以为它辩护吗？ 第三：你是为爱发声
吗？ 如果这三个问题的答案都是肯定的， 我就会不计后果地说出来。
那很重要。
That checkpoint with myself always tells me, "Yes, you're checkpoint
supposed to do this." Telling the truth -- telling thoughtful truths n.关卡，检查
-- should not be a revolutionary act. Speaking truths to power 站
should not be sacrificial, but they are. But I think if more of us
chose to do this for the greater good, we'd be in better spaces
thoughtful
than we are right now. adj.考虑周到
这三个问题 始终给予我肯定的⼒量。 说实话—— 说出深思熟虑的实话
的
—— 不应该成为⾰命性的举动。 对权势说真话不应该 意味着牺牲，但
事实却是如此。 但是如果更多的⼈能加⼊我们， 我们的处境会⽐现在 sacrificial
更好。 adj.牺牲的，
献祭的
Speaking of the greater good, I think we commit ourselves to
telling truths to build bridges to common ground, and bridges collapse
that aren't based on truth will collapse. So it is our job, it is our v.倒塌
obligation, it is our duty to speak truth to power, to be the
domino, not just when it's difficult -- especially when it's obligation
difficult. n.义务，责任
说到更好的世界， 我认为我们有责任 ⽤真相搭建桥梁， 去连接共同
点， 那些没有⽤真相 搭建起来的桥梁就会崩塌。 所以，这是我们的⼯
作， 我们的义务和责任 不屈从于权贵，去成为⾻牌， 不只是在艰难的
时候—— 尤其是在艰难的时候。 谢谢。
TED 学外语真的可以让你更聪明
题⽬：The benefits of a bilingual brain
作者: Mia Nacamulli

¿Hablas español? Parlez-vous français? 你会说中⽂吗？ If you

answered, "sí," "oui," or "会" and you're watching this in bilingual
English, chances are you belong to the world's bilingual and adj.熟悉两种
multilingual majority. 语⾔的（⼈）
你会说西班⽛语吗？你会说法语吗？你会说中⽂吗？ 如果你回答 "si"
"oui" 或"会" ⽽且⽤英⽂观看这视频，你很可能是属於这世上双语或多
语的⼤多数之⼀ 。

And besides having an easier time traveling or watching movies

without subtitles, knowing two or more languages means that
your brain may actually look and work differently than those of monolingual
your monolingual friends. So what does it really mean to know adj.单语的
a language?
除了在旅⾏或观看没有字幕的电影时可以更轻松之外，懂得两种或更
多的语⾔意味着你的⼤脑实际上可能与你的单语朋友的⼤脑在外观和
⼯作⽅式.上有所不同。那么，了解⼀种语⾔的真正含义是什么?

Language ability is typically measured in two active parts,

speaking and writing, and two passive parts, listening and
reading. While a balanced bilingual has near equal abilities
across the board in two languages, most bilinguals around the proportion
world know and use their languages in varying proportions. And n.⽐例，部分
depending on their situation and how they acquired each
language, they can be classified into three general types.
语⾔能⼒通常以说和写⼆个主动部分，和听和读⼆个被动部分来衡
量。平衡双语的⼈，两种语⾔的掌握能⼒是接近的。世上⼤多数的双
语者，以不同的⽐例了解和使⽤他们的语⾔。根据他们的状况和每个
语⾔不同的掌握，双语者可以分成三种类型 。
For example, let's take Gabriella, whose family immigrates to
the US from Peru when she's two-years old. As a compound immigrate
bilingual, Gabriella develops two linguistic codes v.移居，移⺠
simultaneously, with a single set of concepts, learning both
simultaneously
English and Spanish as she begins to process the world around
adv.同时地
her. Her teenage brother, on the other hand, might be a
coordinate bilingual, working with two sets of concepts, learning
subordinate
English in school, while continuing to speak Spanish at home
adj.从属的
and with friends. Finally, Gabriella's parents are likely to be
subordinate bilinguals who learn a secondary language by
filtering it through their primary language.
例如，让我们以加布⾥埃拉为例，她的家⼈在她两岁时从秘鲁移民到了
美国。作为复合型双语，加布⾥埃拉同时发展两种语⾔代码，有⼀套单
⼀的概念，在她开始处理她周围的世界时同时学习英语和西班⽛语。另
⼀⽅⾯，她的⼗⼏岁的弟弟可能是⼀种协调型双语，使⽤两套概念，在
学校学习英语，同时在家⾥和朋友之间继续说西班⽛语。最后，加布⾥
埃拉的⽗母可能是从属型双.语，通过他们的主要语⾔来学习第⼆语
⾔。

Because all types of bilingual people can become fully proficient proficient
in a language regardless of accent or pronunciation, the adj.熟练的，
difference may not be apparent to a casual observer. But recent 精通的
advances in brain imaging technology have given neurolinguists
a glimpse into how specific aspects of language learning affect glimpse
the bilingual brain. It's well known that the brain's left n.⼀瞥
hemisphere is more dominant and analytical in logical processes,
while the right hemisphere is more active in emotional and hemisphere
social ones, though this is a matter of degree, not an absolute n.半球
split.
因为所有类型的双语者都可以完全熟练掌握⼀-种语⾔，⽽不考虑⼜⾳
或发⾳，所以对于⼀个普通的观察者来说，这种差异可能并不明显。但
最近脑部成像技术的进步让神经语⾔学家看到了语⾔学习的特定⽅⾯是
如何影响双语⼤脑的。众所周知，⼤脑的左半球在逻辑过程中更具优势
和分析性，⽽右半球在情感和社会过程中更活跃，尽管这只是⼀个程度
问题，⽽不是绝对的分裂。
The fact that language involves both types of functions while
lateralization develops gradually with age, has lead to the lateralization
critical period hypothesis. According to this theory, children n.偏侧优势
learn languages more easily because the plasticity of their
hypothesis
developing brains lets them use both hemispheres in language
acquisition, while in most adults, language is lateralized to one n.假设
hemisphere, usually the left.
plasticity
语⾔涉及两类功能，⽽侧化随着年龄的增长⽽逐渐发展，这⼀事实导
n.可塑性
致了关键期假说。根据这⼀理论，⼉童更容易学习语⾔，因为他们发
育中的⼤脑的可塑性让他们在语⾔学习中使⽤两个半球，⽽在⼤多数
成年⼈中，语⾔被侧化在⼀个半球，通常是左半球。

If this is true, learning a language in childhood may give you a holistic

more holistic grasp of its social and emotional contexts. adj.整体的，
Conversely, recent research showed that people who learned a
全⾯的
second language in adulthood exhibit less emotional bias and a
more rational approach when confronting problems in the
second language than in their native one.
如果这是真的，在⼉童时期学习⼀种语⾔可能会让你对其社会和情感
背景有更全⾯的把握。相反，最近的研究表明，在成年后学习第⼆种
语⾔的⼈在⾯对第⼆种语⾔的问题时，表现出较少的情感偏见和更理
性的⽅法。

But regardless of when you acquire additional languages,

being multilingual gives your brain some remarkable neuron
advantages. Some of these are even visible, such as higher n.神经元
density of the grey matter that contains most of your brain's
neurons and synapses, and more activity in certain regions synapse
when engage a second language. n.突触
但是，⽆论你何时获得更多的语⾔，多语⾔给你的⼤脑带来⼀些显著
的优势。其中⼀些甚⾄是可见的，例如包含你⼤脑⼤部分神经元和突
触的灰质的密度更⾼，以及在使⽤第⼆种语⾔时某些区域的活动更
多。
The heightened workout a bilingual brain receives throughout
its life can also help delay the onset of diseases, like dementia
Alzheimer's and dementia by as much as five years. n.痴呆
双语⼤脑在其⼀⽣中得到的⾼度锻炼也可以帮助推迟疾病的发⽣，如
阿尔茨海默⽒症和痴呆症，时间长达五年。

The idea of major cognitive benefits to bilingualism may seem intuitive

intuitive now, but it would have surprised earlier experts. Before adj.直觉的
the 1960s, bilingualism was considered a handicap that slowed
a child's development by forcing them to spend too much handicap
energy distinguishing between languages, a view based largely n.残障，残疾
on flawed studies.
双语在认知⽅⾯有很⼤好处的想法现在看来很直观，但它会让早期的
专家感到惊讶。在20世纪60年代之前，双语被认为是⼀种障碍，它迫
使⼉童花太多的精⼒去区分不同的语⾔，从⽽减缓了⼉童的发展，这
种观点主要是基于有缺陷的研究。

And while a more recent study did show that reaction times and
errors increase for some bilingual students in cross-language
tests, it also showed that the effort and attention needed to
switch between languages triggered more activity in, and
dorsolateral
potentially strengthened, the dorsolateral prefrontal cortex. This
adj.背外侧的
is the part of the brain that plays a large role in executive
function, problem solving, switching between tasks, and
focusing while filtering out irrelevant information.
⽽最近的⼀项研究确实表明，在跨语⾔测试中，⼀些双语学⽣的反应
时间和错误增加了，但它也表明，在语⾔之间切换所需的努⼒和注意
⼒引发了背外侧前额叶⽪层的更多活动，并有可能加强这⼀⽪层。这
是⼤脑的⼀部分，在执⾏功能、问题解决、任务之间的切换以及在过
滤⽆关信息时集中注意⼒⽅⾯发挥着巨⼤作⽤。
So, while bilingualism may not necessarily make you smarter, it
does make your brain more healthy, complex and actively
engaged, and even if you didn't have the good fortune of
learning a second language as a child, it's never too late to do leap
yourself a favor and make the linguistic leap from, "Hello," to, n.跳跃，跳⾼
"Hola," "Bonjour" or "你好’s" because when it comes to our
brains a little exercise can go a long way.
因此，虽然双语不⼀定使你更聪明，但它确实使你的⼤脑更健康、更
复杂、更积极地参与，即使你没有幸运地在童年时学习第⼆语⾔，现
在帮⾃⼰⼀个忙，从"Hollo "到"Hola"、"Bonjour "或"你好"的语⾔飞
跃，永远不会太晚，因为当涉及到我们的⼤脑时，⼀点点锻炼可以有
很⼤的帮助。
TED 我不想要孩⼦
别再告诉我我会改变主意
题⽬：I don't want children -- stop telling me I'll change my mind
作者: Christen Reighter
I recognized the roles that were placed on me very early. One
persistent concept that I observed -- existing in our language, in persistent
our media -- was that women are not only supposed to have concept
children, they are supposed to want to. This existed everywhere. 根深蒂固的
It existed in the ways that adults spoke to me when they posed 观念
questions in the context of "when." "When you get married ..."
"When you have kids ..." And these future musings were always musings
presented to me like part of this American dream, but it always n.沉思
felt to me like someone else's dream. You see, a value that I have
always understood about myself was that I never wanted absurdity
children. And as a kid, when I would try to explain this, this n.荒谬
disconnect between their roles and my values, they often laughed
in the way that adults do at the absurdities of children. And they knowingly
would tell me knowingly, "You'll change your mind." adv.故意地
我在⼩时候就认识到了 ⾃⼰被设置的⾓⾊。 据我观察，有⼀个根深蒂
固的观念， 存在于我们的语⾔和媒体中。 那就是⼥⼈不仅应当有孩
⼦， ⽽且她们想要有孩⼦。 这种观念⽆处不在。 当⼤⼈们在“当
你……”的语境中提问， 它就存在于他们跟我说话的⽅式⾥。 “当你结婚
的时候……” “当你有了孩⼦……” 对未来的这些思考总是呈现在我⾯
前， 就像美国梦⼀样， 但对我来说，这就像是别⼈的梦想。 我⼀直了
解⾃⼰的价值观， 那就是我从来没想过要孩⼦。 但我很⼩的时候， 我
试图去向⼤⼈们解释 他们的⾓⾊和我价值观的脱节时， 他们经常笑
我， 以⼀种⼤⼈对待 ⼩孩的⽆稽之谈的⽅式。 并且他们仿佛 什么都知
道⼀样告诉我， “你会回⼼转意的。”

And people have been saying things like that to me my whole intrusive
life. Otherwise polite conversation can turn intrusive fast. "Does adj.侵⼊的
your husband know?"
在我的整个⼈⽣中， ⼈们⼀直这样对我说， 要么礼貌的谈话会 很快变
得具有侵扰性。 “你的丈夫知道吗？”
"Do your parents know?"
“你的⽗母知道吗？”

"Don't you want a family?" "Don't you want to leave anything buzzword
behind?" And the primary buzzword when discussing n.流⾏词
childlessness, "That's selfish."
“你不想要⼀个家庭吗？” “你不想在⾝后留下点什么吗？” 在讨论⽆⼦
⼥问题的时候， 最流⾏的词就是， “这太⾃私了。”

There are countless reasons a woman may have for choosing to abstain
abstain from motherhood, the majority of them not self- v.弃权
prioritizing. But it is still socially acceptable to publicly vilify
women as such, because none of these reasons have made it into majority
the social narrative. n.⼤多数
⼀个⼥⼈有⽆数的原因 选择不做母亲。 她们中⼤多数都没有 优先考
虑⾃⼰。 但社会还是选择接受这种 公开诋毁妇⼥的想法， 因为没有
任何理由使绝育 变为社会上⼀种流⾏的说法。
maternity
When I was little and learning about the inevitability of n.⺟性
maternity, it was never explained to me the commonness of
these factors that women consider, like the risk of passing on pregnancy
hereditary illness, the danger of having to stop life-saving n.怀孕
medication for the duration of your pregnancy, concern about
overpopulation, your access to resources, and the fact that there magnitude
are 415,000 children in the foster-care system in the United n.巨⼤
States at any given time. Reasons like these, many more, and
the fact that I don't like to leave things of this magnitude to surgically
chance, all informed my decision to become surgically adv.如外科⼿
sterilized. 术般的
我⼩时候就知道了做母亲的必然性， 但从没⼈跟我解释 妇⼥需要考虑
的因素， 像遗传疾病的风险， 怀孕期间不得不停⽌ 使⽤救命药的危
sterilized
险， ⼈⼜过剩的担忧， 获取资源的机会， 以及在美国有 415000 个 孩
v.消毒
⼦被寄养的事实。 像这样的原因还有很多， 为了杜绝这些因素发⽣，
我决定 做绝育⼿术。
I began my research eagerly. I wanted to fully understand all undergoing
that was going to come with undergoing a tubal ligation, which v.经历，经
is just another word for getting your tubes tied. I wanted to 受
know approval to aftermath, satisfaction rates, risks, statistics.
And at first, I was empowered. You see, the way the narrative tubal ligation
has always been taught to me, I would have thought that women 输卵管结扎
who didn't want children were so rare, and then I learned one in
five American women won't be having a biological child -- some aftermath
by choice, some by chance. n.后果
我开始热切的做相关的调查。 我想要完全了解 关于输卵管结扎⼿术的
⼀切， 简单来说，就是把你的输卵管打个结。 我想知道⼿术的批准和 empowered
善后、 满意度、风险以及⼀些统计数据。 开始的时候，我⼤受⿎舞。 adj.获得授
要知道，过去的观念还⼀直影响着我， 我本以为不想要孩⼦的⼥性⾮ 权的
常的少， 但是后来我了解到， 在美国，有五分之⼀ 的⼥⼈不想⽣育孩
⼦。 有些是⾃愿的，有些是偶然的。

But I was not alone. But the more I read, the more disheartened desperately
I became. I read women's stories, trying desperately to get this adv.不顾⼀切
procedure. I learned how common it was for women to exhaust 地
their finances appealing to dozens of ob-gyns over many years,
only to be turned down so many times, often with such blatant condescending
disrespect that they just gave up. Women reported that medical adj.谦逊的
practitioners were often condescending and dismissive of their
motivations, being told things like, "Come back when you're dismissive
married with a child." adj.轻蔑的
所以我不是⼀个⼈在战⽃。 但是我了解得越多，就变得越沮丧。 我了
解了很多⼥⼈的经历， 她们不顾⼀切的想要做绝育⼿术。 但很多⼥⼈
为此倾家荡产， 很多年来，咨询了⼏⼗个妇产科医⽣， 得到的结果只
有被拒绝， 还经常受到不公的待遇， 最后她们都放弃了。 很多妇⼥报
告说， 执业医⽣经常是⾼傲的， 对她们的决定不屑⼀顾。 她们得到的
回答往往是， “等你结婚有⼩孩后再来吧。”
But women who did have children, who went to go get this
procedure, were told they were too young, or they didn't have
enough children, which is very interesting, because the legal perplexed
requirements in my state for getting this kind of surgery were, adj.困惑的
"Be at least 21 years old," "appear of sound mind, acting of your
own accord," and "have a 30-day waiting period." And I was autonomy
perplexed that I could meet all of these legal requirements and n.⾃治权
still have to face a battle in the exam room for my bodily
determined
autonomy. And it was daunting, but I was determined.
但当⼥⼈⽣完孩⼦， 再去做绝育⼿术的时候， 医⽣又会说她们太年轻 adj.下定决⼼
了， 或者她们还想要更多的孩⼦， 这简直太嘲讽了。 因为在我所在的 的
州， 做这种⼿术的法律规定是， “21岁以上，” “⼼智健全，精神正
常，” 还要“30天的等待周期。” 让我不解的是， 我满⾜所有的法律要
求， 但为了我⾝体的⾃主权， 在检验室仍然还要 ⾯临⼀场战争， 这⾮
常令⼈⽓馁， 但我决⼼已定。

I remember I dressed so professionally to that first appointment.

我记得第⼀次赴约的时候， 打扮得⾮常职业。

I sat up straight. I spoke clearly. I wanted to give that doctor

every piece of evidence that I was not the date of birth in that
file. And I made sure to mention things like, "I just got my
bachelor's degree and I'm applying to these doctoral programs,
I'm going to study these things." And "my long-term partner has
this kind of business," and "I've done research on this for
months. I understand everything about it, all the risks."
我坐得笔直。 讲话也很清晰。 我想让医⽣知道， 我不是档案⾥那么年
轻。 我要确定传达出这些信息， “我刚刚取得学⼠学位， 正在申请⼀
些什么博⼠学位项⽬， 我将来要做些什么研究。” 并且“我的长期伴侣
也是做这⾏的，” “关于绝育，我也已经 做了⼏个⽉的研究了。 我了解
各个⽅⾯和所有的风险。”
Because I needed the doctor to know that this was not a whim,
reactionary
not reactionary, not your 20-something looking to go out and
adj.反动的，
party without fear of getting knocked up ... that this supported
something integral to who I was. 保守的
因为我要让医⽣知道，这不是⼼⾎来潮， 也不是要反对什么， 更不
是 20 来岁出去聚会 担⼼肚⼦被搞⼤—— 这么做只是为了让我成为我
⾃⼰。

And I understand informed consent, so I fully expected to be

reeducated on how it all worked, but ... At one point, the
information being given to me started to feel agenda'd, interlaced
interlaced with bias and inflated statistics. The questions began adj.交错的
to feel interrogative. At first they were asking me questions that
seemed to understand my situation better, and then it seemed
like they were asking questions to try to trip me up. I felt like I
was on the witness stand, being cross-examined.
我了解、知情并同意， 我也做好了被教育的准备，但是... 某种程度
上，给我的信息 就像事先安排好⼀样， 交织着偏见和夸张的统计数
据。 我开始感觉像在被质问。 起初他们问的问题， 像是为了能够更
好地理解我的情况， 但后来的问题却像是 有意引导我答错。 我感觉
⾃⼰像在证⼈席上被盘问。

The doctor asked me about my partner. "How does he or she

feel about all of this?" "Well, I've been with the same man for
five years, and he fully supports any decision I make for my
body." And he said, "Well, what happens in the future, if you
change partners? What happens when that person wants
children?"
医⽣问了关于我伴侣的情况。 “他（她）的态度是怎么样的？” “我跟
他在⼀起五年了， 他完全⽀持我 对⾃⼰⾝体的任何决定。” 他说：
“好吧，如果将来 你换伴侣了怎么办？ 万⼀那个伴侣想要孩⼦呢？"
And I didn't quite know how to react to that, because what I
was hearing was this doctor tell me that I'm supposed to
disregard everything I believe if a partner demands children. So childbearing
I told him not to worry about that. My stance on childbearing n.分娩，⽣⼦
has always been first date conversation.
我真的不知道怎么回应了， 因为我所听到的是， 这个医⽣认为，如
果 伴侣想要孩⼦的话， 我就应该抛弃我的信仰， 所以我告诉他不要
担⼼这些， 关于⽣⼩孩的态度，我⼀定会 在第⼀次约会的时候声明
的。

He then asks me to consider how "in 20 years, you could really

come to regret this" ... as though I hadn't. I told him, "OK, if I
wake up one day and realize, you know, I wish I'd made a
different decision back then, the truth is, I'd only removed a parenthood
single path to parenthood. I never needed biology to form n.亲⼦关系
family anyway."
然后他又问我， 如果 20 年后你真的后悔了怎么办? 好像我⼀定会后悔
似的。 我告诉他， “如果我有天醒来， 意识到 我希望当时做了⼀个不
同的决定， 但其实我只是少了 ⼀条通往做⽗母的路， ⽆论如何，我
从不需要通过 ⽣物⾎缘关系来组建家庭。”

And I would much rather deal with that any day than deal with
one day waking up, realize I'd had a child that I didn't really
want or was prepared to care for. Because one of these affects
only me. The other affects a child, their development, their gamble
well-being --and human beings are not to be gambled with. v.赌博
我宁愿随时⾯对这件事， ⽽不是有天醒来， 意识到我有个孩⼦， ⽽
我却不想要这个孩⼦，或者 还没准备好去照顾他（她）。 因为其中
的⼀个选择 影响到的只有我。 ⽽另⼀个选择则会影响到孩⼦， 包括
孩⼦们的成长和幸福——⽽孩⼦们从来不应该被拿来赌博。
He then tells me why no one was going to approve this
procedure, certainly not he, because of a concept called medical paternalism
paternalism, which allows him, as my well-informed provider, n.家⻓式作⻛
to make decisions for me ... based on his perception of my best
interest, regardless of what I, as the patient, want or believe. He potential
takes this opportunity to step out and discuss my case with my surgeon
potential surgeon, and through the door, I hear him describe me 主⼑医⽣
as a little girl.
然后他告诉我，为什么 没有⼈批准你这个⼿术， 当然不是他， 因为
有个概念叫医学家长主义， 让这个见多识⼴的医⽣ 作为我医学上的
家长， 从⽽替我做决定... 基于他的⾓度，为我的利益 最⼤化进⾏考
量， 却⽆视我这个病⼈ 想要的或者相信的。他借机出去， 与我的主
⼑医⽣讨论我的情况， 隔着门，我听到他把我 描述成⼀个⼩⼥孩。

I was so offended. I wanted to defend myself. I wanted to

belittling
explicitly explain to each one of these providers how they were
treating me, that it was belittling and sexist, and I didn't have to adj.轻视的
take it. But I did take it. I swallowed every sharp word in my
swallow
throat, clenched my jaw, and instead answered each one of their
condescending questions and statements. I had come here v.吞咽
looking for objectivity and support and instead I felt dismissed
and silenced, and I hated myself for it. I hated that I was letting
people disrespect me repeatedly. But this was my one shot.
我特别⽣⽓。 我想要捍卫⾃⼰的权利。 我想向每个医⽣明确解释，
他们是怎么对我的， 贬低我，歧视我的性别， 我没有必要受这些
⽓。 但我还是接受了。 我把每个刻薄的⾔语吞进肚⼦⾥， 咬紧⽛
关， 回应了他们每⼀个 傲慢的问题和陈述。 我来这⾥是寻找客观和
⽀持的， 但我却感到了被驱逐和被迫沉默， 我讨厌这样的⾃⼰。 我
讨厌⾃⼰让⼈们反复的不尊重我。 但这是我唯⼀的机会。
That was one of multiple consultations that I had to go to. At
multiple
one point, I had seen five or six medical professionals in the
same hour. The door to the exam room felt more like the door adj.多重的
to a clown car. There's my primary, there's his colleague, the
smallpox
director, OK. It felt like I was asking them to infect me with
smallpox instead of, I don't know, obtain birth control. But I n.天花
didn't waver, and I was persistent, and I eventually convinced
one of them to allow the procedure. And even as I am in the
room, signing the consent forms and getting the hormone shots
and tying up loose ends ... my doctor is shaking his head in
disapproval. "You'll change your mind."
这也是我不得不参加 的多次咨询之⼀。 有⼀次，我在⼀个⼩时内 跟
五到六个医疗专家会⾯。 通往检验室的门更像是⼩丑车的门。 有我的
医⽣， 他的同事， 还有主任，好吧。 感觉好像是我要求他们让我感
染天花， ⽽不是做节育。 但我不是摇摆不定的⼈， 我很坚持， 终于
说服了⼀个医⽣同意做⼿术。 即使我在⼿术室⾥，在同意书上签字，
注射了荷尔蒙针，深呼吸准备的时候， 我的医⽣还在摇头表⽰不赞
同。 “你会改变你的想法的。”

I never really understood how strongly this society clings to this

role until I went through this. I experienced firsthand,
repeatedly, how people, be it medical providers, colleagues,
strangers, were literally unable to separate me being a woman
from me being a mother. And I've always believed that having definition
children was an extension of womanhood, not the definition. I
n.定义
believe that a woman's value should never be determined by
whether or not she has a child, because that strips her of her
entire identity as an adult unto herself.
我从来没有真正感受到 这个社会对母亲⾓⾊的执着， 直到我经历了这
⼀切。 我不断的亲⾝经历， 医⽣， 同事，陌⽣⼈， 怎么也⽆法把我
从⼀个 母亲和⼥⼈的⾝份中 区别开来。 我⼀直相信，⽣育⼦⼥ 是⼥
性⾝份的延伸⽽⾮定义。 我相信⼀个⼥⼈的价值 不应该以是否有孩⼦
来判断， 因为这剥离了她作为成年⼈ 的整个⾝份。
Women have this amazing ability to create life, but when we
say that that is her purpose, that says that her entire existence is
a means to an end.
⼥⼈有创造⽣命的奇妙能⼒， 但当我们说这是她的⽬的的时候， 就
是说她的存在 只是为了达到⽬的⼀种⼿段。

It's so easy to forget the roles that society places on us are so

much more than mere titles. What about the weight that comes
with them, the pressure to conform to these standards ... the
fear associated with questioning them, and the desires that we
cast aside to accept them? There are many paths to happiness self-
and fulfillment. They all look very different, but I believe that determination
every one is paved with the right to self-determination. ⾃主决定
我们很容易忘记， 社会赋予我们的⾓⾊ 远⽐头衔来的重要。 那么那
些随⾓⾊⽽来的重量、 遵守规则的压⼒、 质疑他们带来的恐惧、 为
接受他们⽽抛弃的欲望， 又该怎么办呢？ 通往幸福和满⾜的路有很
多。 它们看上去都不⼀样， 但我相信每个⼈ 都能⾃主决定如何铺设
这条路。

I want women to know that your choice to embrace or forego forego

motherhood is not in any way tied to your worthiness or v.放弃
identity as spouses, as adults, or as women ... and there
absolutely is a choice behind maternity, and it is yours and maternity
yours alone. n.⺟性
我想让⼥性们知道， 你是否选择作为⼀个母亲 和你的价值、 作为配
偶、成⼈或者 ⼥⼈的⾝份毫⽆关系... 在母性的背后绝对有⼀个选择，
它是属于你的， 仅仅属于你。
 我们为什么要⼯作
TED 题⽬：The way we think about work is broken
作者: Barry Schwartz

Today I'm going to talk about work. And the question I want
to ask and answer is this: "Why do we work?" Why do we
drag ourselves out of bed every morning instead of living our
lives just filled with bouncing from one TED-like adventure
to another?
今天我要谈⼀谈⼯作。 我想跟⼤家⼀起讨论的问题是： “我们为什
么要⼯作？” 为什么我们每天早上 要挣扎着起床（去上班） ⽽不是
享受⽣活， 让我们的⼈⽣充满 ⼀个个像TED⼤会这样美妙的经历
呢？

You may be asking yourselves that very question. Now, I

know of course, we have to make a living, but nobody in this
room thinks that that's the answer to the question, "Why do
we work?" For folks in this room, the work we do is meaningful
challenging, it's engaging, it's stimulating, it's meaningful. adj.有意义的
And if we're lucky, it might even be important.
你们也许也有同样的疑问吧。 当然，我理解，我们要维持⽣计，
但我相信，在座的各位不会认为 “维持⽣计”是问题的答案， “我们
为什么要⼯作？” 对于在座的各位，⼯作是充满挑战的， 它是迷
⼈，刺激，富有意义的。 如果我们幸运的话， 它甚⾄可能不可或
缺。

So, we wouldn't work if we didn't get paid, but that's not why
we do what we do. And in general, I think we think that
material rewards are a pretty bad reason for doing the work
that we do. When we say of somebody that he's "in it for the descriptive
money," we are not just being descriptive. adj.说明的
因此，如果没有薪⽔， 我们就不会⼯作， 但这还不是主要原因。
通常情况下， 我们认为物质奖励并不是 我们⼯作的好理由。 当我
们说某⼈“做这个只是为了钱”的时候 背后的含义⼤家懂的。
Now, I think this is totally obvious, but the very obviousness obviousness
of it raises what is for me an incredibly profound question.
n.显⽽易⻅
Why, if this is so obvious, why is it that for the overwhelming
majority of people on the planet, the work they do has none of
the characteristics that get us up and out of bed and off to the
office every morning?
我想这很显⽽易见吧， 但正因为显⽽易见，反⽽带来⼀个 极其深刻
的问题。 为什么，尽管这很明显， 为什么地球上绝⼤多数的⼈ 都在
做⼀些极其⽆聊的⼯作， ⽆聊到让我们甚⾄没有动⼒ 从床上爬起来
去上班呢？

How is it that we allow the majority of people on the planet to majority

do work that is monotonous, meaningless and soul- n.多数
deadening? Why is it that as capitalism developed, it created a
mode of production, of goods and services, in which all the monotonous
nonmaterial satisfactions that might come from work were adj.单调乏味的
eliminated? Workers who do this kind of work, whether they
do it in factories, in call centers, or in fulfillment warehouses, nonmaterial
do it for pay. There is certainly no other earthly reason to do satisfactions
what they do except for pay. 精神满⾜
⽽我们又为什么会允许⼤多数⼈ 去做乏味、⽆意义且让⼈⿇⽊的⼯
作呢？ 为什么资本主义⼀直在发展， 它创造出来的⽣产、商品和服 warehouses
务模式， 反倒将⼯作带来的精神满⾜感损失殆尽呢？ 从事这种⼯作 n.仓库
的⼯⼈， 不管是在⼯⼚，客服中⼼， 还是在仓库， ⼯作就是为了赚
钱。 除此之外再⽆其他理由。

So the question is, "Why?" And here's the answer: the answer
is technology. Now, I know, I know -- yeah, yeah, yeah,
technology, automation screws people, blah blah -- that's not automation
what I mean. I'm not talking about the kind of technology that n.⾃动化
has enveloped our lives, and that people come to TED to hear
about.
那么问题来了，“为什么呢？” 我认为答案是这样： 是技术。 哦，我
知道了，我明⽩了—— 是的，没错，技术、⾃动化毁了⼈类， 诸如
此类陈词滥调—— 我想说的并不是这个。 我所指的技术， 并不是那
些已经进⼊我们⽣活的， 我们在TED演讲中能听到的技术。
I'm not talking about the technology of things, profound
though that is. I'm talking about another technology. I'm
talking about the technology of ideas. I call it, "idea
technology" -- how clever of me.
我说的并不是实物科技， 尽管实物科技也很深奥。 我指的是另⼀
种技术。 是关于思想的技术。 我称之为“思维技术”—— 机智如
我。

In addition to creating things, science creates ideas. Science

creates ways of understanding. And in the social sciences,
the ways of understanding that get created are ways of
enormous
understanding ourselves. And they have an enormous
adj.巨⼤的
influence on how we think, what we aspire to, and how we
act.
除了创造事物，科学也创造思想。 科学创造理解⽅式。 在社会科
学中， 被创造出来的理解⽅式 成为了我们了解⾃⾝的途径。 它们
极⼤的影响了我们的思维⽅式、 我们的追求 和我们的⾏为⽅式。

If you think your poverty is God's will, you pray. If you

think your poverty is the result of your own inadequacy, you
shrink into despair. And if you think your poverty is the domination
result of oppression and domination, then you rise up in n.控制；统治
revolt. Whether your response to poverty is resignation or
revolution, depends on how you understand the sources of profoundly
your poverty. This is the role that ideas play in shaping us as adv.深深地
human beings, and this is why idea technology may be the
most profoundly important technology that science gives us.
如果你觉得贫穷 是上帝的旨意，那你便会祈祷。 如果你觉得贫穷
是因为⾃⼰不够好， 你便会陷⼊绝望。 如果你觉得贫穷 是压迫和
统治造成的， 那你就会造反。 你对贫穷的反应是认命还是⾰命，
取决于你如何理解贫穷的原因。 这就是思想在将我们塑造 成⼈类
过程中所起的作⽤， 这就是为什么思维技术 也许是科学赋予我们
的 最重要的技术。
And there's something special about idea technology, that
makes it different from the technology of things. With things,
if the technology sucks, it just vanishes, right? Bad
technology disappears. With ideas -- false ideas about human
beings will not go away if people believe that they're true.
Because if people believe that they're true, they create ways institution
of living and institutions that are consistent with these very n.制度
false ideas.
思维技术有它的特别之处， 这也使其同实物技术有所区别。 如果
实物技术很烂， 就会遭到淘汰，对吧？ 糟糕的技术会消失。 ⽽在
思想⽅⾯—— 关于⼈类的错误思想并不会消失， 只要⼈们觉得
对，就不会消失。 因为只要有⼈觉得这些思想是正确的， 那他们
就会创造出 相应的⽣活⽅式和制度， 来与这些错误思想保持⼀
致。

And that's how the industrial revolution created a factory

system in which there was really nothing you could possibly
get out of your day's work, except for the pay at the end of
the day. Because the father -- one of the fathers of the
Industrial Revolution, Adam Smith -- was convinced that
human beings were by their very natures lazy, and wouldn't
do anything unless you made it worth their while, and the
way you made it worth their while was by incentivizing, by
giving them rewards. .
⼯业⾰命就是这么创造出⼯⼚体制的， 在这体制下，你⼯作⼀整天
后 除了钱什么也得不到。 因为⼯业⾰命之⽗—— ⼯业⾰命之⽗之
⼀，亚当·史密斯， 他相信⼈天⽣就是懒惰的， 如果你不让他们
觉得值， 他们宁愿闲着什么也不做， 怎么让他们觉得值呢？ 就是
激励他们，给他们报酬。

That was the only reason anyone ever did anything. So we

created a factory system consistent with that false view of
human nature.
这是任何⼈做任何事的唯⼀原因。 于是我们基于对⼈性的 错误认
识建⽴了⼯⼚体系。
But once that system of production was in place, there was
really no other way for people to operate, except in a way that
was consistent with Adam Smith's vision. So the work
example is merely an example of how false ideas can create a circumstance
circumstance that ends up making them true. n.环境；条件
但这种⽣产制度⼀旦建⽴， ⼈们就别⽆选择了， 只能选择与亚当·
史密斯 的观点相符的（⼯作）⽅式。 错误的理论能创造出 （与之
相适应的）状况，最终⾃圆其说， ⼯作只是其中⼀个例⼦。

It is not true that you "just can't get good help anymore." It is
true that you "can't get good help anymore" when you give
people work to do that is demeaning and soulless. And
interestingly enough, Adam Smith -- the same guy who gave
us this incredible invention of mass production, and division
of labor -- understood this. He said, of people who worked in
assembly lines, of men who worked in assembly lines, he
says: "He generally becomes as stupid as it is possible for a
human being to become." Now, notice the word here is
"become." "He generally becomes as stupid as it is possible
for a human being to become." Whether he intended it or not,
what Adam Smith was telling us there, is that the very shape
of the institution within which people work creates people
who are fitted to the demands of that institution and deprives
people of the opportunity to derive the kinds of satisfactions
from their work that we take for granted.
但我不认为 我们“已经⾛投⽆路了”。 我认为， 只有当⼈们被迫从事
缺乏尊严又单调乏味的⼯作时， 才真是“已经⾛投⽆路了”。 有趣的
是，亚当·史密斯—— 正是这个为我们发明了 ⼤规模⽣产和劳动分
⼯的⼈ ——理解这⼀点。 他形容那些在⽣产线上⼯作的， 进⾏流
⽔作业的⼈，他说： “他能变得要多愚蠢有多愚蠢。” ⼤家注意他⽤
的词是“变”。 “他能变得要多愚蠢有多愚蠢。” 不管是否是有意的，
亚当·史密斯告诉我们的就是， 正是这种⼯作体制 创造出适合这⼀
体制需求的⼈们， 并且让⼈们没有办法 从⼯作中获得满⾜感， ⽽
获得满⾜感本应是理所当然的。
The thing about science -- natural science -- is that we can
spin fantastic theories about the cosmos, and have complete
confidence that the cosmos is completely indifferent to our
theories. It's going to work the same damn way no matter
what theories we have about the cosmos. But we do have to
worry about the theories we have of human nature, because
human nature will be changed by the theories we have that
are designed to explain and help us understand human beings.
科学的好处——我是指⾃然科学—— 在于我们能创造关于宇宙的奇
妙理论， ⽽且还完全不必担⼼ 宇宙会因我们的理论产⽣变化。 不
管我们如何解释宇宙， 它还是会照常运转下去。 但关于⼈类本性的
理论， 我们就要⼗分谨慎了， 因为那些原本⽤来揭⽰⼈性， 帮助
我们理解⼈性的理论， 是会反过来改变⼈性的。

The distinguished anthropologist, Clifford Geertz, said, years distinguished

ago, that human beings are the "unfinished animals." And anthropologist
what he meant by that was that it is only human nature to 著名的⼈类学
have a human nature that is very much the product of the 家
society in which people live. That human nature, that is to say
our human nature, is much more created than it is discovered.
We design human nature by designing the institutions within
which people live and work.
著名的⼈类学家 克利福德·格尔茨多年前说过， ⼈类是“未塑造好
的动物。” 他的意思是，只有⼈性 只有⼈类的⼈性 正是⼈类所⽣活
的社会的产物。 这种⼈性，也就是说我们的⼈性， 与其说是被发现
的， 不如说是被创造的。 ⼈性是由我们设计的， 我们通过设计⼈
类⽣活和 ⼯作的机制来设计⼈性。

And so you people -- pretty much the closest I ever get to

being with masters of the universe -- you people should be
asking yourself a question, as you go back home to run your
organizations. Just what kind of human nature do you want to
help design?
所以在座的各位—— 你们差不多是宇宙中我能遇见的 最聪明的⼀群
⼈—— 当你们回去继续当⽼板时， 你们应该问⾃⼰⼀个问题。 那
就是，你们想要设计出什么样的⼈性？
 更年期如何影响⼤脑
TED 题⽬：How menopause affects the brain
作者: Lisa mosconi

Women are works of art. On the outside as on the inside. I am

neuroscientist
a neuroscientist, and I focus on the inside, especially on
n.神经科学家
women's brains.
⼥性是艺术品。 外表上是，内⾥亦是。 我是⼀名神经科学家， 我
的研究领域是内在， 尤其是⼥性的⼤脑。

There are many theories on how women's brains differ from guarantee
men's brains, and I've been looking at brains for 20 years and v.保证
can guarantee that there is no such thing as a gendered brain.
Pink and blue, Barbie and Lego, those are all inventions that invention
have nothing to do with the way our brains are built. n.发明
有很多关于 男⼥⼤脑差异的学说， 我研究⼤脑有 20 年了， 我可以
向⼤家保证， ⼤脑根本不存在 性别之分。 粉⾊与蓝⾊，芭⽐娃娃
和乐⾼积⽊， 这些发明都与我们⼤脑的 ⼯作⽅式⽆关。

That said, women's brains differ from men's brains in some anxiety disorder
respects. And I'm here to talk about these differences, because 焦虑症
they actually matter for our health. For example, women are
more likely than men to be diagnosed with an anxiety depression
disorder or depression, not to mention headaches and n.抑郁症
migraines. But also, at the core of my research, women are
more likely than men to have Alzheimer's disease. Alzheimer's
但是，⼥性⼤脑 在某些⽅⾯与男性的⼤脑 的确存在差异。 在这 disease
⾥，我会跟⼤家 聊⼀聊这些差异， 因为这些差异 对我们的健康⾄ 阿尔兹海默症
关重要。 ⽐如， ⼥性⽐男性更易患上焦虑症 或者抑郁症， 除此之
外，还有头痛与偏头痛。 但同时，我在⼀些 主要的研究⼯作中也发
现， ⼥性⽐起男性更易患上 阿尔兹海默症。
Alzheimer's disease is the most common cause of dementia
on the planet, affecting close to six million people in the
United States alone. But almost two thirds of all those people
are actually women. So for every man suffering from
Alzheimer's there are two women. So why is that overall? Is lifespan
it age? Is it lifespan? What else could it be? n.寿命
阿尔兹海默症是世界上 造成痴呆症状的 最常见因素， 光是在美国
就有近六百万⼈ 受到该病症的困扰。 但是，接近三分之⼆的患者
都是⼥性。 也就是说，每⼀位 阿尔兹海默症男性患者， 都对应着
两位⼥性患者。 那么总的来说，为什么 会出现这种情况？ 是年龄
造成的吗？ 还是与寿命有关？ 还是其他的因素？

A few years ago, I launched the Women's Brain Initiative at

Weill Cornell Medicine in New York City, exactly to answer
those questions. And tonight, I'm here with some answers.
⼏年前， 我在纽约市的威尔·康奈尔医学院 发起了“妇⼥⼤脑倡
议”， 旨在回答这些问题。 所以今晚，我为⼤家 带来了⼀些答案。 menopause
n.更年期
So it turns out our brains age differently, and menopause
plays a key role here for women. Now most people think of interaction
the brain as a kind of black box, isolated from the rest of the n.合作；相互作
body. But in reality, our brains are in constant interaction ⽤
with the rest of us. And perhaps surprisingly, the interactions
with the reproductive system are crucial for brain aging in reproductive
women. These interactions are mediated by our hormones. system
And we know that hormones differ between the genders. ⽣殖系统
研究表明，我们的⼤脑 衰⽼的⽅式不同， 对于⼥性⽽⾔，更年期
在其中 扮演了⼀个⾮常重要的⾓⾊。 很多⼈把⼤脑想象成⼀个⿊ hormones
匣⼦， 把它从⼈体分离出来。 但是事实上，我们的⼤脑 每时每刻 n.荷尔蒙
都在 与⾝体的其他部分互动。 也许你们会感到惊讶， 它与⽣殖系
统的互动 对于⼥性⼤脑的衰⽼ 也起着⾄关重要的作⽤。 这些互动
都是由我们的 激素来调节的。 我们知道两性的激素⽔平 是不同
的。
Men have more testosterone, women have more estrogens. testosterone
But what really matters here is that these hormones differ in n.睾酮素
their longevity. Men's testosterone doesn't run out until late
in life, which is a slow and pretty much symptom-free estrogens
process, of course. n.雌性激素
男性有更多的睾酮素， ⼥性有更多的雌激素。 但是重点在于， 这
些激素持续的时间不同。 男性的睾酮在晚年时期 才会逐渐消失，
当然，这整个过程 都⾮常缓慢且没有症状。

Women's estrogens, on the other hand, start fading in hot flashes

midlife, during menopause, which is anything but symptom- 潮热
free. We associate menopause with the ovaries, but when
women say that they're having hot flashes, night sweats, insomnia
insomnia, memory lapses, depression, anxiety, those n.失眠
symptoms don't start in the ovaries. They start in the brain.
Those are neurological symptoms. We're just not used to memory lapse
thinking about them as such. So why is that? Why are our 记忆差错
brains impacted by menopause?
⽽另⼀⽅⾯，⼥性的雌激素 在中年时期，尤其是 更年期时就开始 neurological
衰减， 这个过程也伴随着明显的相关症状。 我们把卵巢与更年期 symptoms
建⽴起了联系， 但是当⼥性说她们出现了潮热、 盗汗、失眠、 记 神经相关症状
忆衰退、抑郁、焦虑， 其实这些症状并不是 由卵巢衰⽼引起的。
它们开始于⼤脑。 这些都是与神经相关的症状。 我们只是从来没
有 从这个⾓度考虑过这个问题。 那么为什么这么说呢？ 为什么我
们的⼤脑 会受到更年期的影响？

Well, first of all, our brains and ovaries are part of the neuroendocrine
neuroendocrine system. As part of the system, the brain talks system
to the ovaries and the ovaries talk back to the brain, every 神经内分泌系统
day of our lives as women. So the health of the ovaries is
linked to the health of the brain. And the other way around.
⾸先， 我们的⼤脑和卵巢都属于 神经内分泌系统。 作为这个系统
的⼀部分， ⼤脑会与卵巢互动， 同时，卵巢也会把相关信息 反馈
回⼤脑， 这样的过程⼥性每天都会经历。 所以卵巢的健康 与⼤脑
的健康息息相关。 反之亦然。
At the same time, hormones like estrogen are not only
involved in reproduction, but also in brain function. And
estrogen in particular, or estradiol, is really key for energy
production in the brain.
同时， 雌激素之类的激素并不仅仅 在⽣殖过程中发挥作⽤， 同时
也在⼤脑功能中发挥作⽤。 尤其是雌激素，或者说雌⼆醇， 在⼤
脑的产能过程中 发挥着⾮常重要的作⽤。

At the cellular level, estrogen literally pushes neurons to burn

estrogen
glucose to make energy. If your estrogen is high, your brain
energy is high. When your estrogen declines though, your n.雌激素
neurons start slowing down and age faster. And studies have
amyloid plaques
shown that this process can even lead to the formation of
amyloid plaques, or Alzheimer's plaques, which are a 淀粉样斑块
hallmark of Alzheimer's disease.
在细胞层⾯上， 雌激素确实能够让神经元 消耗葡萄糖以产⽣能 hallmark
量。 如果你的雌激素⽔平很⾼， 那么你⼤脑的能量就很⾼。 ⽽当 n.特点；品质
你的雌激素⽔平降低时， 你的神经系统运转会变慢， 也会衰⽼得 证明
更快。 相关研究表明，这个过程 甚⾄能够导致淀粉样斑块的形
成， 即阿尔兹海默斑块， 它是阿尔兹海默症的 标志性特征。

These effects are stronger in specific brain regions, starting hypothalamus

with the hypothalamus, which is in charge of regulating body n.丘脑下部
temperature. When estrogen doesn't activate the
hypothalamus correctly, the brain cannot regulate body
temperature correctly. So those hot flashes that women get,
that's the hypothalamus.
这些作⽤在⼤脑中的 特定区域会更强， ⾸先是在下丘脑区， 这个
区域负责体温的调节。 当雌激素⽆法正常地 激活下丘脑区时， ⼤
脑就不能准确地调控体温。 所以这些⼥性所体会的潮热症状， 就
是下丘脑区失常造成的。
Then there's the brain stem, in charge of sleep and wake.
When estrogen doesn't activate the brain stem correctly, we amygdala
have trouble sleeping. Or it's the amygdala, the emotional n.杏仁核
center of the brain, close to the hippocampus, the memory
center of the brain.
接着是脑⼲，这个区域 负责⼊眠与苏醒。 当雌激素不能正常地 在脑
⼲发挥作⽤时， 我们就会产⽣睡眠问题。 还有杏仁核， 它是⼤脑中
的情感中⼼， 挨着海马体， 海马体是⼤脑的记忆中⼼。

When estrogen levels ebb in these regions, we start getting anatomy

mood swings perhaps and forget things. So this is the brain n.解剖
anatomy of menopause, if you will.
当雌激素⽔平在这些区域衰退时， 我们很可能会开始出现情绪的起 menopause
伏， 记忆⼒降低。 所以你们可以把这当作 更年期阶段对⼤脑的解 n.更年期
析。

But let me show you what an actual woman's brain can look positron
like. So this is a kind of brain scan called positron emission emission
tomography or PET. It looks at brain energy levels. And this is tomography
what you want your brain to look like when you're in your 40s. 正电⼦成像
Really nice and bright. Now this brain belongs to a woman 技术
who was 43 years old when she was first scanned, before
menopause. And this is the same brain just eight years later,
after menopause. If we put them side by side, I think you can
easily see how the bright yellow turned orange, almost purple.
That's a 30 percent drop in brain energy levels.
下⾯我们来看看 ⼀个真正的⼥性⼤脑 是什么样⼦。 这是⼀种脑部扫
描技术， 叫做正电⼦发射断层成像， 简称 PET。 它能够显⽰⼤脑能
量⽔平。 这是你在四⼗岁时 希望⾃⼰的⼤脑所呈现的样⼦。 看上去
⾮常好，⾊调很明亮。 这个⼤脑属于⼀位 43 岁的⼥性， 这是她在更
年期前做的 第⼀次脑部扫描。 这是⼋年后， 同⼀颗⼤脑的样⼦， 这
个时候她已经过了更年期了。 如果我们把它们并排放在⼀起， 我觉
得你可以很轻易地看到 这个明亮的黄⾊ 开始变成橘⾊，越来越接近
紫⾊。 这表⽰⼤脑的能量⽔平 下降了百分之三⼗。
Now in general, this just doesn't seem to happen to a man of
the same age. In our studies with hundreds of people, we show
that middle-aged men usually have high brain energy levels.
For women, brain energy is usually fine before menopause, but
then it gradually declines during the transition. And this was
found independent of age. It didn't matter if the women were
40, 50 or 60. What mattered most was that they were in
menopause.
⼀般来说， 这种改变似乎并不会发⽣在 同年龄的男性⾝上。 通过对
上百⼈的⼤脑进⾏研究， 我们发现中年男性的 ⼤脑能量值通常很
⾼。 ⽽对于⼥性，⼤脑的能量⽔平 在更年期前⼀般是正常的， 但是
在更年期过程中， 其能量⽔平会逐渐降低。 这个过程跟年龄⽆关。
⽆论⼥性是在四⼗岁、五⼗岁 或者六⼗岁，这都不重要。 真正重要
的是她们 是否处于更年期。

So of course we need more research to confirm this, but it

midlife
looks like women's brains in midlife are more sensitiver to
n.中年
hormonal aging than just straight up chronological aging. And
this is important information to have, because so many women
sensitiver
can feel these changes. So many of our patients have said to
me that they feel like their minds are playing tricks on them, to 更敏感
put it mildly. So I really want to validate this, because it's real.
And so just to clarify, if this is you, you are not crazy.
当然我们需要做更多的研究 来证明这⼀点， 但是看起来，相⽐单纯
的年龄衰⽼， 中年⼥性的⼤脑对随着年龄改变的 激素衰变会更加敏
感。 这⼀点⾮常重要， 因为很多⼥性可以 感受到这些变化。 很多患
者都对我说， 她们觉得⼤脑在跟她们闹别扭， 这还是⼀种美化了的
说法。 所以我真的想要证实这⼀点， 因为这是真实发⽣的。 所以在
这⾥澄清⼀下， 如果你也是其中⼀员， 你并没有疯掉。
It's important. So many women have worried that they might
be losing their minds. But the truth is that your brain might be transition
going through a transition, or is going through a transition and n.过渡；变迁
needs time and support to adjust. Also, if anyone is concerned
that middle-aged women might be underperformers, I'll just underperformers
quickly add that we looked at cognitive performance, God 表现不佳者
forbid, right?
这真的⾮常重要。 很多⼥性开始忧虑她们 是不是正在失去理智。 但
真相是，你的⼤脑可能 正要经历⼀场转变， 或者说正在转变中， 你
的⼤脑需要时间和⽀持去适应。 另外，如果有的⼈忧虑 中年⼥性也
许会能⼒表现不佳， 我必须快速地补充⼀下，我们 也关注了她们的
认知表现， 但愿不会真的这样，是吧？

Let's not do that. But we looked at cognitive performance, and

we found absolutely no differences between men and women
before and after menopause. And other studies confirm this. So
basically, we may be tired, but we are just as sharp.
我们还是不要这么做。 但是当我们聚焦到认知表现时， 我们没有在
男性和⼥性之中 发现明显的差异， ⽆论是更年期前还是更年期后。
其他的研究也⽀持了这⼀点。 所以基本上来说，我们也许疲倦了，
但是我们依旧很精明。

That all said, there is something else more serious that deserves
our attention. If you remember, I mentioned that estrogen Alzheimer's
declines could potentially promote the formation of amyloid plaques
plaques, or Alzheimer's plaques. But there's another kind of 阿尔兹海默症
brain scan that looks exactly at those plaques. And we used it 斑块
to show that middle-aged men hardly have any, which is great.
But for women, there's quite a bit of an increase during the
transition to menopause.
所以不必杞⼈忧天。我们的研究表明， 有⼀些更加严重的问题 值得
我们关注。 如果你们还记得， 我提到过雌激素的衰退 可能会促进 淀
粉样斑块的形成，或者说 阿尔兹海默斑块。 然⽽还有另外⼀种脑部
扫描， 是专门⽤来显⽰这些斑块的。 我们⽤它扫描了中年男性的⼤
脑， 基本上没有发现斑块， 这是⼀件好事。 但是在⼥性的⼤脑⾥，
我们发现在进⼊更年期时， 斑块出现了明显的增加。
And I want to be really, really clear here that not all women
develop the plaques, and not all women with the plaques dementia
develop dementia. Having the plaques is a risk factor, it is not n.痴呆
in any way a diagnosis, especially at this stage.
diagnosis
我要明确的⼀点是， 并不是所有的⼥性都会产⽣这些斑块， 并不是
所有有了这些斑块的⼥性 都会得痴呆。 只能说这些斑块是⼀个危险
n.诊断
因素， ⽆论如何它都不能作为⼀种诊断， 尤其是在这个阶段。
clinical symptom
临床表现
But still, it's quite an insight to associate Alzheimer's with
menopause. We think of menopause as belonging to middle
age and Alzheimer's as belonging to old age. But in reality,
many studies, including my own work, had shown that
Alzheimer's disease starts with negative changes in the brain
years, if not decades, prior to clinical symptoms. So for
women, it looks like this process starts in midlife, during
menopause. Which is important information to have, because
it gives us a time line to start looking for those changes.
但是，这是把阿尔兹海默症 与更年期联系起来的 ⼀个很好的切⼊
点。 我们把更年期归为中年时期的疾病， ⽽将阿尔兹海默归为⽼年
病。 但是事实上， 很多研究，包括我⾃⼰的研究， 都表明阿尔兹
海默症初始于 临床症状出现的⼏年前，甚⾄⼏⼗年前 ⼤脑中就已经
出现的那些负⾯改变。 所以对于⼥性⽽⾔， 这⼀过程似乎在中年时
期， 在更年期阶段就开始了， 这是⾮常重要的信息， 因为它向我
们提供了⼀条 寻找这些改变的时间线。

So in terms of a time line, most women go through

menopause in their early 50s. But it can be earlier, often
because of medical interventions. And the common example hysterectomy
is a hysterectomy and/or an oophorectomy, which is the n.⼦宫切除术
surgical removal of the uterus and/or the ovaries.
说到时间线， 绝⼤多数⼥性在她们 50 多岁 初期开始经历更年期。 oophorectomy
但更年期可以提前， 这常常是因为医疗的⼲预。 ⽐较常见的就是⼦ n.卵巢切除术
宫切除术患者 和/或卵巢切除术患者， 也就是⼿术切除了⼦宫 和/
或卵巢。
And unfortunately, there is evidence that having the uterus and,
more so, the ovaries removed prior to menopause correlates
dementia
with the higher risk of dementia in women. And I know that this
n.痴呆
is upsetting news, and it's definitely depressing news, but we
need to talk about it because most women are not aware of this
correlation, and it seems very important information to have.
不幸的是，有证据表明 在更年期以前， ⼦宫，尤其是卵巢就被摘除
和⼥性患痴呆的风险增加存在相关性。 我知道这是⼀个坏消息， 令⼈
⽆法接受， 但我们需要直⾯这⼀发现， 因为⼤多数⼥性并没有意识到
这其中的关联， ⽽这又是不容忽视的重要信息。

Also, no one is suggesting that women decline these procedures

if they need them. The point here is that we really need to better
understand what happens to our brains as we go through
menopause, natural or medical, and how to protect our brains in
the process.
⽽且，如果⼥性需要做这些⼿术， 没⼈建议她们拒绝。 重点就在于，
我们真的 需要更好地理解 当我们处于更年期时， ⼤脑发⽣了什么，
不管是⾃然的 还是医疗⼲预造成的， 以及在这个过程中 我们如何保
护⾃⼰的⼤脑。

So how do we do that? How do we protect our brains? Should hormonal

we take hormones? That's a fair question, it's a good question. therapy
And the shortest possible answer right now is that hormonal 激素治疗
therapy can be helpful to alleviate a number of symptoms, like
hot flashes, but it's not currently recommended for dementia dementia
prevention. And many of us are working on testing different n.痴呆
formulations and different dosages and different time lines, and
hopefully, all this work will lead to a change in recommendation
recommendations in the future. n.推荐；劝告
那么我们应该怎么做呢？ 我们怎样来保护⾃⼰的⼤脑？ 我们应该补充
激素吗？ 这是⼀个很好的问题。 ⽬前最简洁的答案是， 激素治疗可
以有助于 缓解如潮热等⼀系列症状， 但是现在并不推荐 ⽤这⼀疗法
预防痴呆。 我们的研究团队中有很多⼈ 致⼒于测试不同的配⽅， 不
同的剂量和不同的时间线， 我们期望所有的努⼒在未来能引导 ⼀系列
建议上的改变。
Meanwhile, there are other things that we can do today to
support our hormones and their effects on the brain that do not
require medications but do require taking a good look at our
lifestyle. That's because the foods we eat, how much exercise
we get, how much sleep we get or don't get, how much stress
we have in our lives, those are all things that can actually
impact our hormones -- for better and for worse.
同时，我们⽬前也可以 采取其他的⾏动 来⽀持我们的激素 以及它们
对⼤脑的作⽤， 不需要治疗， 但是确实需要我们好好 审视⾃⼰的⽣
活⽅式。 这是因为我们所吃的⾷物， 我们的锻炼量， 我们的睡眠时
长， 我们⽣活中的压⼒， 这些都能够影响 我们的激素⽔平—— 正⾯
和负⾯都有。

Food, for example. There are many diets out there, but studies
have shown that the Mediterranean diet in particular is heart disease
supportive of women's health. Women on this diet have a ⼼脏病
much lower risk of cognitive decline, of depression, of heart
disease, of stroke and of cancer, and they also have fewer hot estrogens
flashes. What's interesting about this diet is that it's quite rich n.雌激素
in foods that contain estrogens in the form of phytoestrogens
or estrogens from plants that act like mild estrogens in our phytoestrogen
bodies. Some phytoestrogens have been linked to a possible n.植物雌激素
risk of cancer, but not the ones in this diet, which are safe.
Especially from flax seeds, sesame seeds, dried apricots,
legumes and a number of fruits. And for some good news,
dark chocolate contains phytoestrogens, too.
⽐如，⾷物。 世⾯上有多种⾷物， 研究表明，地中海饮⾷尤其能够
对⼥性的健康起到积极的作⽤。 处于这种饮⾷下的⼥性更不容易 出
现认知降低，抑郁， ⼼脏疾病，中风和癌症， 并且她们出现潮热症
状的频率更低。 ⽽且这种饮⾷有趣的地⽅在于， 这些⾷物富含 来源
于植物的雌激素， 就像我们体内温和的 雌激素⼀样产⽣作⽤。 ⼀些
植物雌激素被认为 有致癌风险， 但这类饮⾷中的 植物雌激素则相对
安全， 尤其是来源于亚⿇籽、 芝⿇、杏⼲、 ⾖类以及⼀些⽔果中的
雌激素。 还有更好的消息， ⿊巧克⼒也含有植物雌激素。
So diet is one way to gain estrogens, but it's just as important
to avoid things that suppress our estrogens instead, especially
stress. Stress can literally steal your estrogens, and that's
because cortisol, which is the main stress hormone, works in
balance with our estrogens. So if cortisol goes up, your
estrogens go down. If cortisol goes down, your estrogens go
back up. So reducing stress is really important. It doesn't just
help your day, it also helps your brain.
所以饮⾷是⼀种获取雌激素的途径， 但是避开那些会压抑 雌激素⽔
平的东西也同样重要， 特别是压⼒。 压⼒真的能“偷⾛”我们的雌激
素， 这是因为⽪质醇， ⼀种主要的压⼒激素， 与我们的雌激素相平
衡。 所以，如果⽪质醇⽔平上升， 雌激素⽔平就会下降。 如果⽪质
醇⽔平降低， 雌激素⽔平就会恢复。 所以减少压⼒⾮常重要。 它并
不仅会让你的⽣活变得更好， 还有助于保持⼤脑健康。

So these are just a few things that we can do to support our

brains and there are more. But the important thing here is that
changing the way we understand the female brain really
changes the way that we care for it, and the way that we frame
women's health. And the more women demand this
information, the sooner we'll be able to break the taboos Alzheimer's
around menopause, and also come up with solutions that disease
actually work, not just for Alzheimer's disease, but for 阿尔兹海默症
women's brain health as a whole. Brain health is women's
health.
我提到的只是少数⼏种 可以⽤来⽀持我们⼤脑的⽅法， 还有很多其
他⽅法值得尝试。 但是重点在于， 转变我们对于⼥性⼤脑的认识 真
的会改变我们保养⼤脑的⽅式， 以及转变我们表述⼥性 健康的⽅
式。 ⼥性对这种信息的需求越多， 我们就能越早打破关于 更年期的
禁忌， 并且找出真正有效的应对⽅法， 不仅是针对阿尔兹海默症，
⽽是为了⼥性⼤脑的整体健康。 ⼤脑的健康就意味着⼥性的健康。
TED 演奏乐器对⼤脑的好处
题⽬：How playing an instrument benefits your brain
作者: Anita Collins

Did you know that every time musicians pick up their

instruments, there are fireworks going off all over their instruments
brain? On the outside, they may look calm and focused, n.乐器
reading the music and making the precise and practiced
movements required. But inside their brains, there's a party
going on.
你知道吗？ 每当⾳乐家们举起他们的乐器， 他们的脑海便炸起了
⼀朵朵烟花？ 他们表⾯看来， 也许镇定且聚精会神地， 读着乐谱
并按要求 进⾏着精准熟练的演奏。 但是在他们⼤脑内部， 有⼀场
狂欢正在上演。

How do we know this? Well, in the last few decades, neuroscientist

neuroscientists have made enormous breakthroughs in n.神经科学家
understanding how our brains work by monitoring them in
real time with instruments like fMRI and PET scanners. enormous
When people are hooked up to these machines, tasks, such breakthroughs
as reading or doing math problems, each have corresponding 巨⼤的突破
areas of the brain where activity can be observed. But when
researchers got the participants to listen to music, they saw monitoring
fireworks. Multiple areas of their brains were lighting up at n.监视
once, as they processed the sound, took it apart to
understand elements like melody and rhythm, and then put it
all back together into unified musical experience. melody and
我们是如何知道这⼀切的呢？ 嗯，在过去的⼏⼗年⾥， 通过核磁 rhythm
共振成像 和正⼦放射断层扫描仪等 对⼤脑的实时监测， 神经科学 旋律和节奏
家对我们的⼤脑如何运作 已经有了巨⼤的突破。 当⼈们连着这些
仪器， 开始活动， 例如阅读或是完成数学习题， ⼤脑中每⼀个被
激活的相应区域， 都能被观测到。 但是当研究⼈员让实验者听⾳
乐时， 他们看到了烟花。 ⼤脑的多个区域被同时唤起， 当⼤脑处
理声⾳的时候， 会把它拆分开来去理解⾳乐元素 像旋律和节奏，
然后再把他们放回到⼀起 合成统⼀的⾳乐体验
And our brains do all this work in the split second between
when we first hear the music and when our foot starts to tap
along.
我们的⼤脑完成这项⼯作， 仅在我们刚听到⾳乐 和脚开始跟着打拍
⼦的瞬息之间。

But when scientists turned from observing the brains of music

backyard
listeners to those of musicians, the little backyard fireworks
n.后院
became a jubilee. It turns out that while listening to music
engages the brain in some pretty interesting activities, playing multiple areas
music is the brain's equivalent of a full-body workout. The
多个区域
neuroscientists saw multiple areas of the brain light up,
simultaneously processing different information in intricate, simultaneously
interrelated, and astonishingly fast sequences. adv.同时
但是当科学家开始将 观测对象 从⾳乐听众转移到⾳乐家的⼤脑时，
这场后院的⼩烟⽕变成了嘉年华。 事实证明听⾳乐的时候 ⼤脑进⾏
了⼀场⾮常有趣的活动， 演奏⾳乐的⼤脑活动 相当于进⾏了⼀次全
⾝运动。 神经科学家观察到⼤脑多个区域被激发， 以复杂并相互关
联且快速惊⼈的次序 同步处理不同的信息。

But what is it about making music that sets the brain alight?
The research is still fairly new, but neuroscientists have a
pretty good idea. Playing a musical instrument engages
practically every area of the brain at once, especially the
visual, auditory, and motor cortices. As with any other disciplined
workout, disciplined, structured practice in playing music adj.遵守纪律的
strengthens those brain functions, allowing us to apply that
strength to other activities.
但⾳乐能激发⼤脑功能的原因是什么呢？ 相关研究才刚刚起步， 但
神经科学家已经有了相当好的想法。 演奏⼀件乐器 能⼏乎同时把⼤
脑所有区域都唤醒， 尤其是视觉，听觉和运动⽪层。 与其他运动相
⽐，规律的， 结构性的演奏练习 加强了这些⼤脑机能， 让我们能将
这些优势 运⽤到其他活动中。
The most obvious difference between listening to music and
playing it is that the latter requires fine motor skills, which are hemispheres
controlled in both hemispheres of the brain. It also combines n.半球
the linguistic and mathematical precision, in which the left
hemisphere is more involved, with the novel and creative
content that the right excels in.
欣赏⾳乐和演奏⾳乐最明显的区别在于 后者需要较好的动作技能，
需要同时运⽤到⼤脑左右半球 它同时结合了语⾔和数学精度 这些多
由⼤脑左半球参与， ⽽新奇有创意的内容则由右脑参与。

For these reasons, playing music has been found to increase

the volume and activity in the brain's corpus callosum, the
bridge between the two hemispheres, allowing messages to get
across the brain faster and through more diverse routes. This
may allow musicians to solve problems more effectively and
creatively, in both academic and social settings.
鉴于这些原因， 演奏⾳乐 对于提⾼脑胼胝体其容量及活跃度， 胼胝
体是连接两个⼤脑半球的桥梁， 能使信息在⼤脑内 通过多样的路径
更快的传输， 这可能使⾳乐家在学术和社交环境中 更有效和独具创
意的解决问题。

Because making music also involves crafting and

a category of
understanding its emotional content and message, musicians
often have higher levels of executive function, a category of ⼀类
interlinked tasks that includes planning, strategizing, and
interlinked
attention to detail and requires simultaneous analysis of both
互连的
cognitive and emotional aspects. This ability also has an
impact on how our memory systems work. And, indeed,
simultaneous
musicians exhibit enhanced memory functions, creating,
同时
storing, and retrieving memories more quickly and efficiently.
由于创造⾳乐也涵盖制作和理解 其中的情感化的内容和信息， 所以
⾳乐家们通常 具有⾼级别的执⾏能⼒， ⼀类相互关联的任务， 涵盖
了计划，策略，注意细节， 以及需要针对认知和情感进⾏同步分析
这种能⼒也影响着记忆系统的⼯作。 并且，事实上， ⾳乐家展现了
更加⾼超的记忆能⼒， 他们具备更快更有效的 创造，储存，恢复记
忆功能。
Studies have found that musicians appear to use their highly
connected brains to give each memory multiple tags, such as a conceptual tag
conceptual tag, an emotional tag, an audio tag, and a 概念标签
contextual tag, like a good Internet search engine.
研究发现⾳乐家们 能运⽤他们⾼度连结的⼤脑 来给每段记忆赋予多 contextual tag
个标签， ⽐如概念标签，情绪标签， 声⾳标签，和语境标签 就像⼀ 语境标签
个强⼤的互联⽹搜索引擎⼀样。

How do we know that all these benefits are unique to music,

as opposed to, say, sports or painting? Or could it be that
people who go into music were already smarter to begin with?
那我们如何得知这些好处 是⾳乐特有的呢？ 它与运动或绘画有何区
别呢？或者说喜欢⾳乐的⼈ 本⾝即是⾮常聪明的⼈？

Neuroscientists have explored these issues, but so far, they randomized

have found that the artistic and aesthetic aspects of learning to 随机法
play a musical instrument are different from any other activity
studied, including other arts. And several randomized studies cognitive
of participants, who showed the same levels of cognitive function
function and neural processing at the start, found that those 认知功能
who were exposed to a period of music learning showed
enhancement in multiple brain areas, compared to the others. enhancement
神经科学家已经研究过这些问题， 但是⽬前， 他们发现从艺术和美 n.增强
学⽅⾯看 学习演奏乐器 是和其他已研究的活动有着不同， 包括其他
的艺术。 并且在若⼲随机研究的参与者中 在⼀开始 有着同样认知和
神经处理⽔平的⼈ 那些经过⼀段时间⾳乐学习 与其他⼈相⽐， ⼤脑
内多个区域得到提升

This recent research about the mental benefits of playing interplay

music has advanced our understanding of mental function,
n.相互作⽤
revealing the inner rhythms and complex interplay that make
up the amazing orchestra of our brain.
这项⾳乐演奏对于⼤脑有益的最新研究， 让我们进⼀步了解了⼤脑
的功能， 揭⽰了那些内在节奏和复杂的旋律 在我们的⼤脑中所上演
的美妙乐章。
 瑜伽如何作⽤于身体和⼤脑
TED 题⽬：What yoga does to your body and brain

At some point between the 1st and 5th century CE, the meditative
Hindu sage Patañjali began to codify the ancient, meditative traditions
traditions practiced throughout India. He recorded 冥想传统
techniques nearly as old as Indian civilization itself in 196
manuals called the Yoga Sutras. These texts defined yoga as Indian
the ‘yoking’ or restraining of the mind from focusing on civilization
external objects in efforts to reach a state of pure 印度⽂明
consciousness. Over time, yoga came to incorporate physical
elements from gymnastics and wrestling. Today, there are a restraining
multitude of approaches to modern yoga— though most still adj.抑制的
maintain the three core elements of Patañjali’s practice:
physical postures, breathing exercises, and spiritual gymnastics
contemplation. n.体操；体育
在公元⼀世纪和五世纪间， 印度智者帕坦伽利 （Patañjali）开始
整理编纂 在整个印度施⾏的 古⽼的冥想传统做法。 他在 196 颂的 spiritual
著作《瑜伽经》中 记录了⼏乎与印度⽂明 ⼀样古⽼的技术。 这些 contemplation
经⽂将瑜伽定义为 “控制”， 或是限制⼤脑对外部事物的关注， 以 精神冥思
达到⼀种纯粹的意识状态。 随着时间的推移，瑜伽融⼊了源于 体
操和摔跤的体育元素。 如今，现代瑜伽 有很多种不同的练习⽅
式， 然⽽，⼤多数仍保留了帕坦伽利 所提出的的三个核⼼要素：
⾝体姿势，呼吸练习， 和精神冥思。

This blend of physical and mental exercise is widely flexibility

believed to have a unique set of health advantages. Such as n.灵活性
improving strength and flexibility, boosting heart and lung
function, and enhancing psychological well-being. But what contemporary
have contemporary studies shown regarding the benefits of 当代
this ancient tradition?
很多⼈认为这种⾝⼼结合的练习 有着独特的健康效益。 ⽐如提⾼
机体的⼒量和柔韧性， 增强⼼肺功能，和改善⼼理健康。 但是对
于这项古⽼的传统所带来的益处， 当代研究到底为我们展现了什
么呢？
Despite attempts by many researchers, it's tough to make
combination
specific claims about yoga's advantages. Its unique
n.合作；组合
combination of activities makes it difficult to determine
which component is producing a specific health benefit.
determine
尽管很多科学家都尝试过， 但仍然很难明确瑜伽的优点。 瑜伽将
v.下决⼼
不同动作做了独特组合， 因此，判断哪⽅⾯ 让健康获益变得颇有
难度。

Additionally, yoga studies are often made up of small sample

diversity
sizes that lack diversity, and the heavy reliance on self-
reporting makes results subjective. However, there are some n.多样化
health benefits that have more robust scientific support than
others.
此外，瑜伽⽅⾯的研究 通常由缺乏多样性的⼩样本组成， 以及过
于依赖参与者主观感受 都使研究结果缺乏客观性。 然⽽，有些瑜
伽对⾝体的好处 和其他可能带来的好处相⽐ 有着更有⼒的科学依
据作为⽀持。

Let’s start with flexibility and strength. Twisting your body multiple
into yoga’s physical postures stretches multiple muscle muscle groups
groups. In the short term, stretching can change the water 多个肌⾁群
content of these muscles, ligaments, and tendons to make
them more elastic. Over time, regular stretching stimulates differentiate
stem cells which then differentiate into new muscle tissue into
and other cells that generate elastic collagen. Frequent 分化形成
stretching also reduces the body’s natural reflex to constrict
muscles, improving your pain tolerance for feats of muscle tissue
flexibility. 肌⾁组织
让我们从柔韧性和⼒量说起。 将你的⾝体扭转成瑜伽的姿势 可以
拉伸多个肌⾁群 拉伸在短期内可以改变被拉伸的 肌⾁，韧带，以
及肌腱中的含⽔量， 让它们变得更有弹性。 ⼀段时间后， 定期拉
伸会刺激⼲细胞， 使其分化形成新的肌⾁组织 和其他的会⽣成弹
性胶原纤维的细胞。 频繁拉伸也会减少 ⼈体肌⾁收缩的⾃然反
射， 从⽽提⾼你对疼痛的耐受⼒ 并以此获得更好的柔韧性。
Researchers haven’t found that any one form of yoga improves
flexibility more than another, so the impact of specific
healthy
postures is unclear. But like other low-impact exercises, yoga
population
reliably improves fitness and flexibility in healthy populations.
健康⼈群
研究⼈员还没有发现 有某种瑜伽形式 ⽐其他的瑜伽形式 可以更好的
提⾼⾝体的柔韧性， 因此具体瑜伽姿势 对柔韧性的影响还不明确。
但是像其他低强度的运动⼀样， 瑜伽能以可靠的⽅式提⾼ 健康⼈的
⾝体素质和柔韧性。

The practice has also been shown to be a potentially powerful potentially

therapeutic tool. In studies involving patients with a variety of adv.潜在地
musculo-skeletal disorders, yoga was more helpful at reducing
pain and improving mobility than other forms of low-impact therapeutic tool
exercise. 治疗⼯具
瑜伽练习也被证实 有可能成为强⼤的治疗⼯具， 在针对各种⾻骼肌
⾁疾病患者的研究中， 与其他低强度运动相⽐， 瑜伽在减轻疼痛 和
chronic
增强运动能⼒⽅⾯更胜⼀筹。
adj.慢性的
Adding yoga to an existing exercise routine can improve rheumatoid
strength and flexibility for hard to treat conditions like chronic arthritis
lower back pain, rheumatoid arthritis, and osteoporosis. 类⻛湿关节
将瑜伽加⼊⽇常锻炼计划中 可以增强机体⼒量和柔韧性， 从⽽帮助
炎
⼈们应对 慢性腰痛，类风湿性关节炎， 以及⾻质疏松等难以治愈的
疾病。 osteoporosis
⻣质疏松
Yoga’s mix of physical exercise and regimented breathing has
proven similarly therapeutic for lung health. Lung diseases chronic
like chronic bronchitis, emphysema, and asthma shrink the bronchitis
passageways that carry oxygen, while weakening the 慢性⽀⽓管
membrane that brings oxygen into the blood. 炎
瑜伽中体育锻炼与 有规律呼吸的结合 被证实对肺部健康 也有同样的
保健作⽤。 如慢性⽀⽓管炎， 肺⽓肿和哮喘等肺部疾病， 会使⽓道 emphysema
缩紧， 也让肺泡薄变得脆弱 n.⽓肿
But breathing exercises like those found in yoga relax the
muscles constricting those passageways and improve oxygen passageways
diffusion. Increasing the blood’s oxygen content is especially n.通道；⾛廊
helpful for those with weak heart muscles who have
cardiovascular
difficulty pumping enough oxygen throughout the body. And
disease
for those with healthy hearts, this practice can lower blood
⼼⾎管疾病
pressure and reduce risk factors for cardiovascular disease.
但是瑜伽中针对呼吸的锻炼， 让本来使⽓道收缩的肌⾁放松 从⽽
提⾼氧⽓的透过率。 增加⾎液中氧⽓的含量， 对那些⼼肌薄弱难
以为⾝体 泵⼊⾜够氧⽓的⼈们特别有帮助。 对于那些拥有健康⼼
脏的⼈们来说， 这项练习可以降低⾎压， 以及降低使⼼⾎管疾病
发⽣的危险因素。

Yoga’s most widely celebrated benefit may be the most psychological

difficult to prove: its psychological effects. Despite the adj.⼼理的
longstanding association between yoga and psychological
wellbeing, there’s little conclusive evidence on how the association
practice affects mental health. One of the biggest claims is n.协会
that yoga improves symptoms of depression and anxiety
disorders. Since diagnosis of these conditions varies widely diagnosis
as do their origin and severity, it’s difficult to quantify yoga’s n.诊断
impact.
瑜伽最⼴为⼈知的好处 可能是最难被证实的： 是它对⼼理的影
响。 尽管瑜伽和⼼理健康⽅⾯ 有着长期的联系 但是很少有确凿的
证据 证明瑜伽练习是 如何影响⼼理健康的。 其中最⼤的⼀种说法
是 瑜伽可以改善由抑郁症和 焦虑症所引起的症状。 由于这些病的
诊断，起源， 和严重程度都有着很⼤的差异， 因此，瑜伽对其的
影响 是很难被量化的。

However, there is evidence to suggest that yoga can help

reduce the symptoms of stress, as well as meditation or
relaxation.
然⽽，有证据表明 瑜伽可以帮助⼈们减轻压⼒， 以及帮助⼈们冥
想和放松。
Research on the effects of yoga is still evolving. In the participant
future, we’ll need larger studies, incorporating diverse n.参与者
participants, which can measure yoga’s impact on heart
attacks, cancer rates, cognitive function and more. But for cognitive
now, yoga can continue its ancient traditional as a way to function
exercise,reflect, and relax. 认知功能
对于瑜伽的研究仍在继续， 将来，我们需要更⼤规模的研究， 并
纳⼊不同的参与者， 来衡量瑜伽对于 ⼼脏病，癌症发病率， 以
及认知功能等多⽅⾯的影响。 但⽬前，瑜伽可以继续其古⽼的传
统， 作为⼀种供⼈们 锻炼、反思和放松的⽅式。
TED 睡眠是你的超能⼒
题⽬：Sleep is your superpower
作者：Matt Walker

Thank you very much. Well, I would like to start with

testicles. testicle
⾮常感谢。 额，我想先说说睾丸。 n.睾丸

Men who sleep five hours a night have significantly smaller

testicles than those who sleep seven hours or more.
那些每晚只睡五个⼩时的男性 相⽐每晚睡够⾄少七个⼩时的男性，
有着更⼩的睾丸。

In addition, men who routinely sleep just four to five hours a routinely
night will have a level of testosterone which is that of adv.常规地
someone 10 years their senior. So a lack of sleep will age a
man by a decade in terms of that critical aspect of wellness. wellness
And we see equivalent impairments in female reproductive n.健康
health caused by a lack of sleep.
除此之外，习惯性只睡 四到五个⼩时的男性， 他们的睾酮⽔平 和⽐
他们年长⼗岁的⼈差不多。 所以，从睾酮这⼀关键的健康指标来
看， 缺乏睡眠会让男性⽼⼗岁。 我们在⼥性的⽣殖健康上也看到了
由缺乏睡眠导致的同等损害。

This is the best news that I have for you today.From this point,
alarmingly
it may only get worse. Not only will I tell you about the
wonderfully good things that happen when you get sleep, but adv.扰乱⼈⼼
the alarmingly bad things that happen when you don't get 地
enough, both for your brain and for your body.
这是今天我给你们准备的最好的消息。从现在开始，事情只会变得
更糟。 我不仅会告诉你们在你们睡觉时， 会发⽣的美妙的事情， 还
会告诉你们当睡眠不⾜时， 发⽣在你们⼤脑和⾝体上的 ⾮常糟糕的
事情。
Let me start with the brain and the functions of learning and
memory, because what we've discovered over the past 10 or
so years is that you need sleep after learning to essentially hit
the save button on those new memories so that you don't
forget. But recently, we discovered that you also need sleep
before learning to actually prepare your brain, almost like a
dry sponge ready to initially soak up new information. And waterlogged
without sleep, the memory circuits of the brain essentially adj.⽔浸的；
become waterlogged, as it were, and you can't absorb new ⽔淹的
memories.
让我从⼤脑以及 学习和记忆的功能开始讲起， 因为我们在过去⼗年
的研究发现， 在你学习完后，应该睡觉， 以按下新记忆的保存按
钮， 这样才不会遗忘。 但是最近，我们发现在学习之前 你也需要睡
眠， 来准备好⾃⼰的头脑， 就像是⼀块⼲海绵， 准备好开始吸收新
的知识。 没有睡眠的话，⼤脑的记忆回路 就像是被堵塞住了， ⽽你
将不能吸收新的记忆。

So let me show you the data. Here in this study, we decided to hypothesis
test the hypothesis that pulling the all-nighter was a good idea. n.假设
So we took a group of individuals and we assigned them to
one of two experimental groups: a sleep group and a sleep slumber
deprivation group. Now the sleep group, they're going to get a n.睡眠；静⽌
full eight hours of slumber, but the deprivation group, we're 状态
going to keep them awake in the laboratory, under full
supervision. There's no naps or caffeine, by the way, so it's
miserable for everyone involved.
让我向你们展⽰⼀下数据。 在这个研究中，我们测试了 这么⼀个假
设， 即熬夜到底是不是不错的做法。 我们招募了⼀组被试， 然后将
其分为两组： 睡眠充⾜组和睡眠不⾜组。 睡眠充⾜组的被试可以睡
够⼋个⼩时， ⽽睡眠不⾜组的被试则在实验室中， 在全程监控下，
不断地被我们叫醒。 顺便说⼀句，他们没有⼩睡或咖啡因的⽀持，
所以确实很痛苦。
And then the next day, we're going to place those participants
inside an MRI scanner and we're going to have them try and
learn a whole list of new facts as we're taking snapshots of snapshot
brain activity. And then we're going to test them to see how n.快照
effective that learning has been. And that's what you're
looking at here on the vertical axis. And when you put those
two groups head to head, what you find is a quite significant,
40-percent deficit in the ability of the brain to make new
memories without sleep.
第⼆天， 我们把这些被试放进MRI扫描仪， 让他们试着学习⼀整列
的新知识， 同时记录下他们的⼤脑活动情况。 然后，我们测试他
们， 来看看他们的学习到底有没有效。 这就是你们所看的纵轴。
当把这两组被试⽐较时， 你们可以发现没有充⾜睡眠的⼤脑 在储存
新记忆的能⼒上 有40%的显著差距。

I think this should be concerning, considering what we know

is happening to sleep in our education populations right now.
In fact, to put that in context, it would be the difference in a
child acing an exam versus failing it miserably -- 40 percent.
And we've gone on to discover what goes wrong within your
brain to produce these types of learning disabilities. And
there's a structure that sits on the left and the right side of hippocampus
your brain, called the hippocampus. And you can think of the n.海⻢体
hippocampus almost like the informational inbox of your
brain. It's very good at receiving new memory files and then
holding on to them. And when you look at this structure in
those people who'd had a full night of sleep, we saw lots of
healthy learning-related activity.
我觉得这⼀发现令⼈担忧， 考虑到我们的受教育⼈群 在睡眠上正在
经历的事情。 事实上，说的具体些， 就是学⽣在考试中得⾼分 和
考砸了之间的差距——40%。 我们进⼀步研究⼤脑中 到底哪⾥出错
产⽣了这种学习障碍。 在⼤脑的左侧和右侧， 有着这么⼀块区域，
叫做海马体。 你们可以把海马体想成 ⼤脑的信息收件箱。 海马体
很擅长接收新的“记忆⽂件”， 并保留这些⽂件。 当你们观察 那些睡
了⼀整晚的被试的海马体时， 我们看到的是许多健康的 与学习相关
的⼤脑活动。
Yet in those people who were sleep-deprived, we actually
couldn't find any significant signal whatsoever. So it's almost deprivation
as though sleep deprivation had shut down your memory n.剥夺；丧失
inbox, and any new incoming files -- they were just being
bounced. You couldn't effectively commit new experiences to
memory.
但是在那些睡眠不⾜的被试⾝上， 我们基本上找不到任何明显的信
号。 这就好像睡眠不⾜关闭了记忆收件箱， 任何新进的⽂件——都
被退回了。 你不能有效的将新的经历转化为记忆。

So that's the bad that can happen if I were to take sleep away
from you, but let me just come back to that control group for a enhances
second. Do you remember those folks that got a full eight v.提⾼；增强
hours of sleep? Well, we can ask a very different question:
What is it about the physiological quality of your sleep when permanent
you do get it that restores and enhances your memory and adj.永久的
learning ability each and every day? And by placing electrodes
all over the head, what we've discovered is that there are big,
powerful brainwaves that happen during the very deepest
stages of sleep that have riding on top of them these
spectacular bursts of electrical activity that we call sleep
spindles. And it's the combined quality of these deep-sleep
brainwaves that acts like a file-transfer mechanism at night,
shifting memories from a short-term vulnerable reservoir to a
more permanent long-term storage site within the brain, and
therefore protecting them, making them safe.
这就是假如我剥夺你的睡眠时， 会发⽣的糟糕事情， 但容我稍微讲
⼀下对照组。 你们还记得那些睡够了⼋个⼩时的被试吗？ 我们可以
问⼀个⾮常不同的问题： 让你每天睡眠时 恢复和提⾼你的 记忆⼒和
学习能⼒的⽣理质量 是什么样的？ 通过在头部放置电极， 我们所发
现的是，在睡眠的最深阶段 会产⽣巨⼤⽽强⼤的脑电波， 这些脑电
波之上会有 我们称之为睡眠纺锤波的 壮观的电活动爆发。 正是这些
深度睡眠脑电波的综合作⽤， 在夜间起到了⽂件传输机制的作⽤，
将记忆从⼀个短期的 易受遗忘的存储库 转移到⼤脑中⼀个更永久 的
长期存储库， 因此得以保存它们， 使它们不⾄受损。
And it is important that we understand what during sleep
actually transacts these memory benefits, because there are
real medical and societal implications.
重要的是，我们要了解在睡眠中 究竟是什么在发挥这些记忆的作
⽤， 因为这对医学和社会都有实际的影响。

And let me just tell you about one area that we've moved this clinically
work out into, clinically, which is the context of aging and adv.临床上
dementia. Because it's of course no secret that, as we get
older, our learning and memory abilities begin to fade and signature
decline. But what we've also discovered is that a physiological n.签名
signature of aging is that your sleep gets worse, especially that
deep quality of sleep that I was just discussing. And only last underappreciated
year, we finally published evidence that these two things, adj.未得到正确
they're not simply co-occurring, they are significantly 评价的
interrelated. And it suggests that the disruption of deep sleep
is an underappreciated factor that is contributing to cognitive
decline or memory decline in aging, and most recently we've
discovered, in Alzheimer's disease as well.
让我告诉你们 我们已经把这项研究转移到临床的⼀个领域， 即衰⽼
和痴呆。 因为随着我们变⽼， 我们的学习和记忆能⼒ 开始衰退和减
弱当然 并不是什么秘密。 但我们也发现的是 衰⽼的⼀个⽣理特征是
你的睡眠质量变差了， 尤其在我刚才谈到的 深度睡眠质量中。 仅仅
在去年，我们最终发表了证据 表明这两件事，它们 不是简单的同时
发⽣， 它们是显著相互关联的。 这表明深度睡眠的中断 是导致衰⽼
时认知能⼒和记忆能⼒衰退 的⼀个低估因素， 最近我们还发现， ⽼
年痴呆症也是如此。

Now, I know this is remarkably depressing news. It's in the

mail. It's coming at you. But there's a potential silver lining
here.
我知道这个消息是如此令⼈沮丧。 它在邮寄途中，正在⾛向你。 但
也有⼀线希望。
Unlike many of the other factors that we know are associated
with aging, for example changes in the physical structure of fiendishly
the brain, that's fiendishly difficult to treat. But that sleep is a adv.极坏地
missing piece in the explanatory puzzle of aging and
Alzheimer's is exciting because we may be able to do explanatory
something about it. adj.解释的
跟其他我们已知跟衰⽼ 有关的因素不同的是， ⽐如⼤脑物理结构的
改变， 这是⾮常难以治疗的。 但睡眠是解释衰⽼和 阿尔茨海默症谜
题中 缺失的⼀块倒是令⼈兴奋， 因为我们也许能做点啥对策。

And one way that we are approaching this at my sleep center instrument
is not by using sleeping pills, by the way. Unfortunately, they
n.器具；乐器
are blunt instruments that do not produce naturalistic sleep.
Instead, we're actually developing a method based on this. It's naturalistic
called direct current brain stimulation. You insert a small adj.⾃然的；
amount of voltage into the brain, so small you typically don't
⾃然主义
feel it, but it has a measurable impact. Now if you apply this
stimulation during sleep in young, healthy adults, as if you're
sort of singing in time with those deep-sleep brainwaves, not
only can you amplify the size of those deep-sleep brainwaves,
but in doing so, we can almost double the amount of memory
benefit that you get from sleep. The question now is whether
we can translate this same affordable, potentially portable
piece of technology into older adults and those with dementia.
在我的睡眠中⼼解决这个问题的⽅法之⼀ 不是使⽤安眠药，顺便说
⼀句。 不幸的是，安眠药是钝器， 不能产⽣⾃然主义的睡眠。 反
之，我们基于这个原理开发了⼀个⽅法。 叫做脑直流电刺激⽅法。
你在⼤脑中注⼊少量的电压， ⼩到你基本上感受不到， 但却具有可
衡量的影响。 现在如果你在年轻，健康的 成⼈睡眠时采⽤这种刺
激， 就好像你在⽤那些沉睡的脑电波唱歌⼀样， 你不仅能够放⼤这
些深度睡眠脑电波， ⽽且这样做，我们可以增强从睡眠中获得 的记
忆好处的两倍。 现在的问题是我们能否 将这经济实惠，潜在的便携
技术 应⽤到⽼年⼈和⽼年痴呆群体中。
Can we restore back some healthy quality of deep sleep, and
in doing so, can we salvage aspects of their learning and
memory function? That is my real hope now. That's one of
our moon-shot goals, as it were.
我们能否恢复深度睡眠的健康质量， 并且通过这样做，我们 能否挽
救他们的学习 和记忆功能？ 这是我⽬前真实的希望。 可以说，这
是我们的登⽉⽬标之⼀。

So that's an example of sleep for your brain, but sleep is just

as essential for your body. We've already spoken about sleep cardiovascular
loss and your reproductive system. Or I could tell you about adj.⼼⾎管的
sleep loss and your cardiovascular system, and that all it takes
is one hour. Because there is a global experiment performed autumn
on 1.6 billion people across 70 countries twice a year, and it's adj.秋天；成熟
called daylight saving time. Now, in the spring, when we lose 期
one hour of sleep, we see a subsequent 24-percent increase in
heart attacks that following day. In the autumn, when we gain
an hour of sleep, we see a 21-percent reduction in heart
attacks. Isn't that incredible? And you see exactly the same
profile for car crashes, road traffic accidents, even suicide
rates.
所以这是⼤脑睡眠的⼀个例⼦， 但睡眠对你的⾝体也同样重要。 我
们已经讨论过睡眠不⾜ 和⽣殖系统的关系。 或者我可以告诉你睡眠
不⾜ 和你的⼼⾎管系统， ⽽这只需要⼀个⼩时。 因为有⼀个全球
性的实验每年在70个国家 的16亿⼈⾝上进⾏两次， 这个实验叫做夏
令时。 现在，在春天，当我们少⼀个⼩时睡眠时， 我们看到接下来
的第⼆天 ⼼脏病发作会增加24%。 在秋季，当我们获得⼀个⼩时的
睡眠时， 我们看到⼼脏病发作会减少21%。 是不是让⼈难以置信？
你会看到同样的情况发⽣在车祸，交通事故， 甚⾄⾃杀率上。
But as a deeper dive, I want to focus on this: sleep loss and
your immune system. And here, I'll introduce these delightful
delightful blue elements in the image. They are called adj.令⼈⾼兴
natural killer cells, and you can think of natural killer cells 的
almost like the secret service agents of your immune system.
They are very good at identifying dangerous, unwanted eliminate
elements and eliminating them. In fact, what they're doing v.消除；排除
here is destroying a cancerous tumor mass. So what you
wish for is a virile set of these immune assassins at all times, cancerous
and tragically, that's what you don't have if you're not tumor mass
sleeping enough. 癌变肿瘤团块
但为了更深⼊些，我想要专注这个： 睡眠不⾜和你的免疫系统。
这⾥，我将介绍图⽚中 这些明亮的蓝⾊元素。 它们被称为⾃然杀 tragically
伤细胞， 你可以把⾃然杀伤细胞 想象成你免疫系统中的 特勤局特 adv.悲剧地；
⼯。 它们⾮常擅长识别危险和⽆需的物体 并消灭它们。 事实上， 悲惨地
它们正在做的是 摧毁⼀个癌变的肿瘤团块。 所以你⼀定时刻希望
拥有这群有能⼒ 的刺客， 但悲剧的是，当你睡眠不⾜时， 你不能
拥有它们。

So here in this experiment, you're not going to have your

sleep deprived for an entire night, you're simply going to
have your sleep restricted to four hours for one single night,
and then we're going to look to see what's the percent
reduction in immune cell activity that you suffer.
所以在这个实验中， 你不会整晚都被剥夺睡眠， 你⼀个晚上的睡
眠将会被限制在 4个⼩时， 然后我们来看看你的免疫细胞 会受到
多⼤⽐例的影响。
And it's not small -- it's not 10 percent, it's not 20 percent.
There was a 70-percent drop in natural killer cell activity. prostate
That's a concerning state of immune deficiency, and you can adj.前列腺的
perhaps understand why we're now finding significant links
between short sleep duration and your risk for the development disruption
of numerous forms of cancer. Currently, that list includes n.中断；分裂
cancer of the bowel, cancer of the prostate and cancer of the
breast. In fact, the link between a lack of sleep and cancer is rhythm
now so strong that the World Health Organization has n.节奏；韵律
classified any form of nighttime shift work as a probable
carcinogen, because of a disruption of your sleep-wake
rhythms.
这并不是个⼩数⽬——不是10%， 不是20%。⾃然杀伤细胞的活⼒下
降⾼达70%。 这是个令⼈担忧的免疫缺陷状态，你可能能够理解 我们
现在发现的 短睡眠时间和你患多种癌症 的风险之间存在重要联系。
⽬前，这⼀名单包括肠癌、 前列腺癌和乳腺癌。 事实上，睡眠不⾜
和癌症 之间的联系是如此紧密，以致世界卫⽣组织 将任何形式的夜
班⼯作 列为可能的致癌物质，因为你的睡眠-觉醒节律被打乱了。

So you may have heard of that old maxim that you can sleep
when you're dead. Well, I'm being quite serious now -- it is epidemiological
mortally unwise advice. We know this from epidemiological 流⾏病学
studies across millions of individuals. There's a simple truth:
the shorter your sleep, the shorter your life. Short sleep mortality
predicts all-cause mortality. n.死亡率
你可能听过这句⽼话，你死后⾃当长眠。 我现在是认真的——这是极
其不明智的建议。我们从数百万⼈的流⾏病学 研究中了解到这⼀点。
事实很简单：睡眠越少，⽣命越短。睡眠不⾜预⽰着全因死亡率。

And if increasing your risk for the development of cancer or

even Alzheimer's disease were not sufficiently disquieting, we
have since discovered that a lack of sleep will even erode the
very fabric of biological life itself, your DNA genetic code.
如果让你增加患上癌症 或者甚⾄⽼年痴呆症的风险 还不⾜够让⼈不
安的话， 我们还发现，缺乏睡眠甚⾄会侵蚀 ⽣物⽣命本⾝的结构，
你的DNA遗传密码。
So here in this study, they took a group of healthy adults and
they limited them to six hours of sleep a night for one week,
and then they measured the change in their gene activity
profile relative to when those same individuals were getting a
full eight hours of sleep a night. And there were two critical
findings. First, a sizable and significant 711 genes were
distorted in their activity, caused by a lack of sleep. The
second result was that about half of those genes were actually
increased in their activity. The other half were decreased.
所以在这个研究中，他们 找来⼀群健康的成年⼈， 在⼀周内限制他
们每晚的睡眠时间 在6⼩时， 然后测量他们的基因活动 与每晚睡⾜
8⼩时的⼈ 对⽐的变化。 这个研究有两个重要的发现。 ⾸先，⼀个
数量相当⼤且 显著的711个基因的活动 因为缺乏睡眠 ⽽被打乱。 第
⼆个结果是⼀半的这些基因 活动确实增加了。 另⼀半则减少了。

Now those genes that were switched off by a lack of sleep

were genes associated with your immune system, so once
again, you can see that immune deficiency.
因睡眠不⾜⽽关闭的基因 是跟你免疫系统相关的基因， 所以再⼀
次，你会看到免疫缺陷。

upregulated
In contrast, those genes that were actually upregulated or
上调
increased by way of a lack of sleep, were genes associated
with the promotion of tumors, genes associated with long-
inflammation
term chronic inflammation within the body, and genes
n.炎症
associated with stress, and, as a consequence, cardiovascular
disease. cardiovascular
相反，那些因睡眠缺乏⽽上调 或者活动增加的基因， 是那些促进肿
adj.⼼⾎管的
瘤相关的基因， 与体内长期慢性炎症相关的基因， 与压⼒相关的基
因， 还有因此导致⼼⾎管疾病 相关的基因。
There is simply no aspect of your wellness that can retreat at
unscathed
the sign of sleep deprivation and get away unscathed. It's
adj.未受损伤
rather like a broken water pipe in your home. Sleep loss will
leak down into every nook and cranny of your physiology, 的；未受伤
even tampering with the very DNA nucleic alphabet that spells 害的
out your daily health narrative.
你的健康没有任何⽅⾯ 可以在睡眠不⾜的迹象下 安然⽆恙。 这很像 alphabet
你家中的⽔管破了。 睡眠不⾜会渗透到你⾝体的 每⼀个⾓落， 甚⾄ n.字⺟表
会篡改你⽇常健康状况 的DNA核酸字母表。

And at this point, you may be thinking, "Oh my goodness,

how do I start to get better sleep? What are you tips for good
sleep?" Well, beyond avoiding the damaging and harmful
impact of alcohol and caffeine on sleep, and if you're
struggling with sleep at night, avoiding naps during the day, I
have two pieces of advice for you.
此刻，你可能在想， “⽼天，我怎样才能得到更好的睡眠？ 你有没有
睡个好觉的提⽰？” 除了避免酒精和咖啡因 对睡眠的有害影响之外，
如果你晚上睡眠不好， ⽩天避免打盹， 我有两点建议给你。

The first is regularity. Go to bed at the same time, wake up at

the same time, no matter whether it's the weekday or the
weekend. Regularity is king, and it will anchor your sleep and
improve the quantity and the quality of that sleep. The second
is keep it cool. Your body needs to drop its core temperature
by about two to three degrees Fahrenheit to initiate sleep and
then to stay asleep, and it's the reason you will always find it
easier to fall asleep in a room that's too cold than too hot.
⾸先是规律。 准时上床，准时醒来， 不管是⼯作⽇还是周末。 规律
为王， 它会固定你的睡眠 并且提升你睡眠的数量和质量。 第⼆点是
保持凉爽。 你的⾝体需要把核⼼温度 降低2到3华⽒度来开始睡眠 和
保持睡眠， 这也是为什么你会发现 冷的环境要⽐热的环境 容易⼊
睡。
So aim for a bedroom temperature of around 65 degrees, or temperature
about 18 degrees Celsius. That's going to be optimal for the
n.温度；⽓温
sleep of most people.
所以卧室的稳定要控制 在65华⽒度左右， 或者⼤约摄⽒18度。 这
是⼤多数⼈睡眠的最佳选择。

And then finally, in taking a step back, then, what is the

mission-critical statement here? Well, I think it may be this:
sleep, unfortunately, is not an optional lifestyle luxury. Sleep
is a nonnegotiable biological necessity. It is your life-support
system, and it is Mother Nature's best effort yet at
immortality. And the decimation of sleep throughout catastrophic
industrialized nations is having a catastrophic impact on our adj.灾难性的
health, our wellness, even the safety and the education of our
children. It's a silent sleep loss epidemic, and it's fast
becoming one of the greatest public health challenges that we
face in the 21st century.
然后最终，退⼀步说， 这⾥的关键任务是什么？ 我想也许是这个：
不幸的是，睡眠并不是⼀个 可选的奢侈的⽣活⽅式。 睡眠是⼀个不
容置疑的⽣理需要。 它是你的⽣命⽀持系统， 它是⾃然母亲对永⽣
做的最⼤努⼒。 ⼯业化国家睡眠量的⼤量减少 对我们的健康，我们
的 幸福，甚⾄安全 以及孩⼦的教育有灾难性的影响。 这是⼀种⽆
声的睡眠缺乏流⾏病， 它正在快速成为我们在 21世纪⾯临的其中⼀
个 公众健康的最⼤挑战。

I believe it is now time for us to reclaim our right to a full

night of sleep, and without embarrassment or that unfortunate
stigma of laziness. And in doing so, we can be reunited with stigma
the most powerful elixir of life, the Swiss Army knife of n.污名；耻
health, as it were. 辱
我认为现在是重申我们睡好整夜 权利的时候了， 放下尴尬 和懒惰
的耻辱。 通过这样做，我们可以与⽣命中 最强⼤的长⽣不⽼药
——瑞⼠军⼑重聚。
And with that soapbox rant over, I will simply say, good night,
good luck, and above all ... I do hope you sleep well.
说完这番激昂的演说， 我只想说，晚安，祝你好运， 最重要的是…
我真希望你们睡得好。

Thank you very much indeed.

衷⼼感谢各位。

David Biello: No, no, no. Stay there for a second. Good job
not running away, though. I appreciate that. So that was
terrifying.
⼤卫·⽐洛:别，别，别，呆⼀会⼉。 还好没⾛开，我感激这点。 那
真是很可怕。

Matt Walker: You're welcome. DB: Yes, thank you, thank you.
Since we can't catch up on sleep, what are we supposed to do?
What do we do when we're, like, tossing and turning in bed
late at night or doing shift work or whatever else?
马特·沃克：不客⽓。 ⼤卫·⽐洛：谢谢，谢谢。 马特·沃克：既
然我们睡不着，我们应该做什么？ 当我们晚上在床上辗转反侧， 轮
班⼯作或因为其他事情时， 我们应该做什么？

MW: So you're right, we can't catch up on sleep. Sleep is not

like the bank. You can't accumulate a debt and then hope to
pay it off at a later point in time. I should also note the reason deteriorates
that it's so catastrophic and that our health deteriorates so v.恶化；变坏
quickly, first, it's because human beings are the only species
that deliberately deprive themselves of sleep for no apparent
reason.
你说的对，我们睡不着。 睡眠不像银⾏。 你不能⽋点债， 然后希望
在后⾯晚些时候还清。 我还应该指出，这个如此灾难性的， 我们的
健康恶化得如此之快的原因， ⾸先，这是因为⼈类是唯⼀ 故意⽆缘
⽆故剥夺⾃⼰睡眠 的物种。

DB: Because we're smart.

⼤卫·⽐洛：因为我们很聪明。
MW: And I make that point because it means that Mother Nature,
throughout the course of evolution, has never had to face the
challenge of this thing called sleep deprivation. So she's never
developed a safety net, and that's why when you undersleep,
things just sort of implode so quickly, both within the brain and
the body. So you just have to prioritize.
马特·沃克：我提出这⼀点是因为这意味着⼤⾃然母亲， 在整个进化
过程中， 从来没有⾯临过剥夺睡眠的挑战。 所以她从来没有建⽴安全
⽹， 所以这就是为什么当你睡眠不⾜时， ⼤脑和⾝体内部会奔溃得如
此之快。 所以你只需要分清轻重缓急，

DB: OK, but tossing and turning in bed, what do I do?

⼤卫·⽐洛：但在床上辗转反侧时， 我该做什么？

MW: So if you are staying in bed awake for too long, you
should get out of bed and go to a different room and do
something different. The reason is because your brain will very
quickly associate your bedroom with the place of wakefulness, wakefulness
and you need to break that association. So only return to bed n.失眠；觉醒
when you are sleepy, and that way you will relearn the
association that you once had, which is your bed is the place of
sleep. So the analogy would be, you'd never sit at the dinner
table, waiting to get hungry, so why would you lie in bed,
waiting to get sleepy?
马特·沃克：如果你在床上醒着太久， 你应该下床，去另⼀个房间 去
做些不⼀样的事情。 原因是你的⼤脑会很快把你的卧室 和清醒的地⽅
联系起来， 你需要打破这个联系。 所以只在你想睡的时候回到床上，
这样你就会重新学习你曾经拥有的联系， 也就是你的床就是你睡觉的
地⽅。 这就类⽐像 你永远不要坐在餐桌前等待饥饿。 那么为什么要
躺在床上等待⼊睡呢？

DB: Well, thank you for that wake-up call. Great job, Matt.
⼤卫·⽐洛：谢谢你的提醒。 好样的，马特。

MW: You're very welcome. Thank you very much.

马特·沃克：不客⽓，谢谢⼤家。
TED 简化⽣活，提升幸福感
题⽬：Less stuff, more happiness
作者: Graham Hill

What's in the box? Whatever it is must be pretty important,

because I've traveled with it, moved it, from apartment to
apartment to apartment.
猜猜看这个箱⼦⾥有什么？ ⾄少是些要紧的东西吧 毕竟不管我去哪
⼉，搬到哪⼉ 都带着这个箱⼦呢

Sound familiar? Did you know that we Americans have about

three times the amount of space we did 50 years ago? Three
times. So you'd think, with all this extra space, we'd have
plenty of room for all our stuff. Nope. There's a new industry
in town, a 22 billion-dollar, 2.2 billion sq. ft. industry: that of
personal storage. So we've got triple the space, but we've footprint
become such good shoppers that we need even more space. So n.脚印；⾜迹
where does this lead? Lots of credit card debt, huge
environmental footprints, and perhaps not coincidentally, our coincidentally
happiness levels flat-lined over the same 50 years. adv.巧合地
你们也⼲过差不多的事⼉吧？ 说起来你们知不知道 跟50年前的美国
⼈相⽐ 我们有了3倍多的空间？ 整整三倍啊！ 那你可能会说，既然
空间更多了 那肯定够我们放各种东西了 ⾮也⾮也。 要知道现在有个
新兴产业 价值220亿美元、累计占地22亿平⽅英尺 ⽽作⽤就是为客户
提供存储空间 虽然我们有了三倍多的空间 但我们的消费能⼒增长得
更快 因此我们实际上需要更多的空间 那这⼀切的后果有哪些呢？ ⽐
如⼤量的信⽤卡贷款 对环境的巨⼤影响 还有这50年⾥停滞不前的幸
福⽔平 ⽽这最后⼀点恐怕并⾮⽆巧不成书
Well I'm here to suggest there's a better way, that less might
actually equal more. I bet most of us have experienced at some
point the joys of less: college -- in your dorm, traveling -- in a
hotel room, camping -- rig up basically nothing, maybe a boat.
Whatever it was for you, I bet that, among other things, this freedom
gave you a little more freedom, a little more time. So I'm n.⾃由；⾃主
going to suggest that less stuff and less space are going to
equal a smaller footprint. It's actually a great way to save you
some money. And it's going to give you a little more ease in
your life.
所以我想说，其实有⼀种更好的⽣活⽅式： 在这⾥少⼀些，在别处
就多⼀些。 我相信我们⼤部分⼈都或多或少地 体验过“少”的乐趣 校
园⾥——我们只需要⼀间宿舍 旅途中——我们只需要⼀间客房 野营
时——基本⽤不着什么东西 可能要⼀条船。 我相信，和其它事物相
⽐ 这些会给你带来多⼀点点⾃由 和多⼀点点时间 所以我想说 少⽤点
东西、少占点空间 就意味着对环境少些影响 也能为你节省⼀些花销
⽽且，你的⽣活也会变得更加轻松

So I started a project called Life Edited at lifeedited.org to

further this conversation and to find some great solutions in
this area. First up: crowd-sourcing my 420 sq. ft. apartment in
Manhattan with partners Mutopo and Jovoto.com. I wanted it
all -- home office, sit down dinner for 10, room for guests, and
all my kite surfing gear. With over 300 entries from around the
world, I got it, my own little jewel box. By buying a space that
was 420 sq. ft. instead of 600, immediately I'm saving 200 immediately
grand. Smaller space is going to make for smaller utilities -- adv.⽴即
save some more money there, but also a smaller footprint.
因此我开始做这个名为Life Edited精简⽣活的项⽬ 在⽹站
lifeedited.org 上⼀⽅⾯推⼴我的理念 另⼀⽅⾯寻找⼀些解决⽅案 ⾸
先，我和Mutopo及Jovoto.com合作 众包我在曼哈顿的420平⽅英尺的
公寓 我希望它能拥有以下所有的功能： 家庭办公室、10⼈餐桌 留宿
客⼈的空间 还有我全套的风筝冲浪设备 从世界各地发来的300条建议
中 我找到了这个最优⽅案。 我买了420平⽅英尺 ⽽不是600平⽅英尺
的房⼦ 仅此⼀项我就省了⼆⼗万美元 更⼩的空间意味着更⼩的⽤具
在这⽅⾯我们不光能够省点钱 也能给环境少带来些影响。
And because it's really designed around an edited set of possession
possessions -- my favorite stuff -- and really designed for n.财产；所有
me, I'm really excited to be there.
物
正因为这些⽤具都是围绕着 我最想要的功能 专门为我设计的 我⾃
然很向往能够住到那⾥
approach
v.接近；靠近
So how can you live little? Three main approaches. First of
all, you have to edit ruthlessly. We've got to clear the arteries
of our lives. And that shirt that I hadn't worn in years? It's
time for me to let it go. We've got to cut the extraneous out
of our lives, and we've got to learn to stem the inflow. We
need to think before we buy. Ask ourselves, "Is that really
going to make me happier? Truly?" By all means, we should
buy and own some great stuff. But we want stuff that we're
going to love for years, not just stuff.
那我们怎样才能活得精简呢？ 有三条⼤道。 第⼀，你必须铁⾯⽆
情地去开始精简⼯作 就像去除掉我们⾝上的动脉瘤⼀样毫不留情
⽐如那件我好⼏年都没穿过的T恤嘛…… 是时候让它去了 我们得
把⽣活中⽆关紧要的细枝末节修剪掉 并且学会逆潮流⽽动 我们应
该三思⽽后消费 买东西之前问问⾃⼰： “买了它我真的能更加开⼼
吗？” 诚然 我们应该购买并拥有⼀些很棒的东西 但我们更需要那
些我们对其的喜爱经久不衰的东西 ⽽不仅仅是任何物品
mantra
Secondly, our new mantra: small is sexy. We want space n.咒语
efficiency. We want things that are designed for how they're
used the vast majority of the time, not that rare event. space efficiency
第⼆，也是我们的新⼜号： ⼩也有魅⼒ 我们想要⾼空间利⽤率。 空间利⽤率
我们想要的⽤具 应该是依据多数情形下它们的使⽤⽅来设计的 ⽽
不是专为少数情形⽽设计的。就好⽐⼀般你连三个灶头都很少同 majority
时使⽤ n.多数；成年
Why have a six burner stove when you rarely use three? So we
want things that nest, we want things that stack, and we want it burner
digitized. You can take paperwork, books, movies, and you can n.燃烧器；
make it disappear -- it's magic. ⽕炉
为什么要去买六灶头的燃⽓灶？ 我们需要的器具应该能够⼤的套⼩
的，或者能够层叠放置的 如果⼀样东西能数字化那就更好 那样你可
以把所有⽂件 书籍、电影等等 都化为⽆形——就像变戏法⼀样。

Finally, we want multifunctional spaces and housewares -- a multifunctional

sink combined with a toilet, a dining table becomes a bed -- spaces and
same space, a little side table stretches out to seat 10. In the housewares
winning Life Edited scheme in a render here, we combine a 多功能家具
moving wall with transformer furniture to get a lot out of the
space. Look at the coffee table -- it grows in height and width combine
to seat 10. My office folds away, easily hidden. My bed just v.联合
pops out of the wall with two fingers. Guests? Move the
moving wall, have some fold-down guest beds. And of course, transformer
my own movie theater. n.变压器
最后，我们需要多功能的空间利⽤与多功能家具—— ⽐如⼀体化的⽔
⽃和坐便器 餐桌与床的两⽤ 同样的空间⾥ 这个⼩⼩的桌⼦ 可以伸展
为能坐10个⼈的⼤桌⼦ “精简⽣活”的⼀个优胜设计 把⼀堵墙和“变形
⾦刚”式的家具有机结合 从⽽⾼效地利⽤了有限的空间 看看这个咖啡
桌： 它可以拉长、抬⾼ 使得能够容纳10个⼈同时就座 我的个⼈⼯作
台 能够⽅便地折叠并隐藏 只⽤两个⼿指就能把床从墙壁⾥变出来 家
⾥来客⼈了？动⼀下这堵墙 ⾥⾯有折叠式的客床 当然，它也能变成
我的家庭影院

So I'm not saying that we all need to live in 420 sq. ft. But
consider the benefits of an edited life. Go from 3,000 to 2,000,
from 1,500 to 1,000. Most of us, maybe all of us, are here
pretty happily for a bunch of days with a couple of bags, maybe
a small space, a hotel room.
我不是说每个⼈都应该只住在 420平⽅英尺(约40平⽅⽶)的空间⾥ 但
精简⽣活的确能带来诸多好处。 ⽐如从3000平⽅英尺到2000平⽅英尺
或者从1500到1000平⽅英尺 我们中的⼤多数，也可能是所有⼈ 在这⼏
天都过得很愉快 虽然我们只随⾝带了⼏个包 并且住在⼀个⼩⼩的旅
店房间⾥
So when you go home and you walk through your front door,
take a second and ask yourselves, "Could I do with a little life
editing? Would that give me a little more freedom? Maybe a
little more time?"
所以你这次回家、踏⼊房门之后 不妨问问⾃⼰ “怎么样把我的⽣活
也精简⼀番呢？” “那样是不是会带来更多⾃由——” “更多时间呢？”

What's in the box? It doesn't really matter. I know I don't need

it. What's in yours? Maybe, just maybe, less might equal stuff
more. So let's make room for the good stuff. n.材料
我这个箱⼦⾥装了什么？ 这其实并不重要 因为我不需要它们。 你
的包袱⾥装了什么？ 还是有那么⼀些可能性 使得“少”也能意味着某
种“多”。 所以让我们把有限的空间 都留给重要的东西吧。