Day. Date.

能⼒⽐经历更重要
Looking for a job? Highlight your ability,
not your experience
You know who I'm envious of? People who work in a job that
has to do with their college major. Journalists who studied
journalism, engineers who studied engineering. The truth is,
these folks are no longer the rule, but the exception. A 2010
study found that only a quarter of college graduates work in a
field that relates to their degree.
你们知道我最嫉妒谁吗？ 那些能找到和⼤学专业对⼜⼯作的⼈。
新闻专业的记者， ⼯程学专业的⼯程师。 事实上，这些⼈的存在
早已不再是正常情况了， ⽽成了例外。 2010年的⼀个调查显⽰ 只
有1/4的⼤学⽣， 在从事和他们⼤学专业相关的⼯作。

I graduated with not one but two degrees in biology. To my

parents' dismay, I am neither a doctor nor a scientist.
我毕业时拿到了⽣物学的双学位。 但令我⽗母失望的是，我既不
是⼀个医⽣， 也没有成为⼀个科学家。

Years of studying DNA replication and photosynthesis did

little to prepare me for a career in technology. I had to teach
myself everything from sales, marketing, strategy, even a little
programming, on my own. I had never held the title of Product
Manager before I sent my resume in to Etsy. I had already
been turned down by Google and several other firms and was
getting frustrated.
在DNA复制与光合作⽤上 数年的专⼼苦读， 对我将来的科技⽣涯
⼏乎没有帮助。 我必须从销售，市场营销， 策略开始⾃学⼀切本
领， 甚⾄连简单的电脑编程，都必须⾃学。 在我送简历到 Etsy
（电⼦商务⽹站）之前， 我从来没当过产品经理。 我当时⼗分沮
丧， 因为已经被⾕歌以及 其他⼀些公司屡次拒绝。
Day. Date.
The company had recently gone public, so as part of my job
application, I read the IPO filings from cover to cover and
built a website from scratch which included my analysis of
the business and four ideas for new features. It turned out the
team was actively working on two of those ideas and had
seriously considered a third. I got the job.
Etsy最近正式上市了， 为了让简历增⾊， 我把⾸次公开募股的信
息 ⼀⾏⾏认真地读， 然后摸索着建⽴了⼀个⽹站，其中 包括⼀些
我对这个公司的分析 以及四个关于产品特⾊的新点⼦。 结果发现
这个公司的⼯作团队 积极地研究了其中两个， 并对第三个也进⾏
了慎重考虑。 于是我得到了这份⼯作。

We all know people who were ignored or overlooked at first

but went on to prove their critics wrong. My favorite story?
Brian Acton, an engineering manager who was rejected by
both Twitter and Facebook before cofounding WhatsApp, the
mobile messaging platform that would sell for 19 billion
dollars.
我们都知道有些⼈ 虽然⼀开始被忽略， 但最终⽤实⼒证明了他⼈
的错误。 我最爱的故事是什么呢？ Brian Acton, ⼀个⼯程经理，
在成⽴whatsApp (聊天软件)之前， 他同时被⾕歌和推特拒绝过，
⽽现在这个⼿机软件 平台价值190亿。

The hiring systems we built in the 20th century are failing us

and causing us to miss out on people with incredible potential.
The advances in robotics and machine learning and
transforming the way we work, automating routine tasks in
many occupations while augmenting and amplifying human
labor in others.
我们在20世纪建⽴的 招聘系统已经过时了， 这导致我们错失了很
多 颇具潜⼒的⼈才。 机器⼈技术和机器学习的进步 正在转变我们
⼯作的⽅式， 把许多⾏业的⽇常事务⾃动化， 从⽽将⼈类的劳⼒
转向其他⽅⾯。
Day. Date.
At this rate, we should all be expecting to do jobs we've never
done before for the rest of our careers. So what are the tools
and strategies we need to identify tomorrow's high performers?
In search for answers, I've consulted with leaders across many
sectors, read dozens of reports and research papers and
conducted some of my own talent experiments. My quest is far
from over, but here are three ideas to take forward.
这样下去，我们在 接下来的职业⽣涯中都要做 从未做过的⼯作。
那么我们需要什么样的 ⼯具以及技巧来辨别那些能够 驰骋未来职
场的⼈才呢？ 为了寻得答案，我和 许多部门的领导进⾏了探讨，
读了很多报告和研究资料， 并分析了我⾃⼰的天赋与经历。 我的
寻找还远没有结束， 但有三个要点值得⼀提。

One: expand your search. If we only look for talent in the same
places we always do -- gifted child programs, Ivy League
schools, prestigious organizations -- we're going to get the
same results we always have.
第⼀：扩展你的搜索范围。 如果我们每次只去同样的地⽅ 寻找⾃
⼰的天赋—— 天才少年项⽬，常青藤名校， 那些盛名远扬的机构
—— 那我们只能得到⼀样的结果。

Baseball was transformed when the cash-strapped Oakland

Athletics started recruiting players who didn't score highly on
traditionally valued metrics, like runs batted in, but who had
the ability to help the team score points and win games. This
idea is taking hold outside of sports.
奥克兰的运动员队，由于囊中羞涩， 只能聘⽤那些在传统标准，
如打点记录中， 虽然得分较低， 但却能够帮助队友得分， 并最终
赢得⽐赛的球员， ⽽这最终导致了棒球的演变。 这道理在体育之
外也同样适⽤。

The Head of Design and Research at Pinterest told me that

they've built one of the most diverse and high-performing
teams in Silicon Valley because they believe that no one type
of person holds a monopoly on talent. They've worked hard to
Day. Date.
look beyond major tech hubs and focus on designers'
portfolios, not their pedigrees.
Pinterest研究与设计部门的 负责⼈和我说， 他们在硅⾕打造了⼀
⽀， 全世界最⾼效， 同时最具分化特⾊的团队。 因为他们相信没
有哪⼀类特定的⼈ 具有垄断性的天赋才能。 他们的眼光超越了核
⼼科技， 并注重于设计者们的资历， ⽽不是他们的⾎统。

Two: hire for performance. Inspired by my own job

experience, I cofounded a hiring platform called Headlight,
which gives candidates an opportunity to shine. Just as teams
have tryouts and plays have auditions, candidates should be
asked to demonstrate their skills before they're hired. Our
clients are benefiting from 85 years of employment research,
which shows that work samples are one of the best predictors
of success on the job. If you're hiring a data analyst, give them
a spreadsheet of historical data and ask them for their key
insights. If you're hiring a marketing manager, have them plan
a launch campaign for a new product. And if you're a
candidate, don't wait for an employer to ask. Seek out ways to
showcase your unique skills and abilities outside of just the
standard resume and cover letter.
第⼆：为了效率⽽雇佣 受到我⾃⼰⼯作经历的启发， 我和别⼈合
建了⼀个 招聘平台Headlight， 这个平台给了应聘者们 ⼀个展⽰⾃
我的机会。 就好似团队有路演， 乐队有试奏， 应聘者在被雇佣之
前， 应该有展⽰⾃⼰技能的机会。 从85年的职场雇佣研究资料
⾥， 我们的客户可以看到 预测职场成功与否的 最好⽅式就是⼯作
实例。 如果你在招聘⼀个数据分析员， 就给他们⼀张填满历史数
据的 表格并要求他们给出解析。 如果你在招聘⼀个市场经理， 就
让他们计划⼀个⼀场新产品的发布会。 ⽽如果你是⼀个应聘者，
别等着⽼板询问你。 寻找能够展现你的独特技巧 与能⼒的⽅式，
⽽不仅仅是依赖于简历以及推荐信。

Three: get the bigger picture. I've heard about recruiters who
are quick to label a candidate a job-hopper based on a single
short stint on their resume; read about professors who are
Day. Date.
more likely to ignore identical messages from students
because their name was black or Asian instead of white.
第三：着眼全局 我见过招聘⼈员不假思索的给⼀个 应聘者贴上
“跳槽者”的标签， 仅仅是因为他的简历上 有⼀项短期的⼯作； 我
也听说不少教授会因为 学⽣的名字属于⿊⼈或亚洲⼈， 就忽视他
们发送的和 ⽩⼈学⽣⼀模⼀样的消息。

I was almost put on a special needs track as a child. A month

into kindergarten, my teacher wrote a page-long memo noting
that I was impulsive, had a short attention span, and despite
my wonderful curiosity, I was exhausting to work with.
我⼩时候⼏乎被当成有 “特殊需要”的孩⼦。 进⼊幼⼉园⼀个⽉
后， 我的⽼师记录了⼀整页的笔记， 上⾯写着我极易冲动， 注
意⼒难以集中， 虽然拥有极⼤的好奇⼼， 但却是⼀个使⼈筋疲⼒
尽的孩⼦。

The principal asked my parents into a meeting, asked my

mother if there had been complications at birth and suggested
I meet with a school psychologist. My father saw what was
happening and quickly explained our family situation. As
recent immigrants, we lived in the attic of a home that cared
for adults with mental disabilities. My parents worked nights
to make ends meet, and I had little opportunity to spend time
with kids my own age. Is it really a surprise that an
understimulated five-year-old boy might be a little excited in
a kindergarten classroom after an entire summer by himself?
校长叫我的家长们来开会， 问我妈⽣我的时候 有没有遇到什么困
难， 还建议我去看学校的⼼理医⽣。 我的⽗亲明⽩了是怎么⼀回
事， 并简短的解释了我们家的情况。 作为刚刚移民的家庭， 我
们住在⼀家⽼年 康复中⼼的阁楼⾥。 我的⽗母为了维持⽣计 整
⽇整夜⼯作， ⽽我也⼏乎没有和 同龄孩⼦玩耍的机会。 对于⼀
个交际经验不⾜，又刚刚独处了 整整⼀个夏天的五岁⼩男孩来
说， 在幼⼉园的教室⾥ 显得有些过度兴奋， 也许不显得那么令
⼈惊讶吧？
Day. Date.
Until we get a holistic view of someone, our judgment of them
will always be flawed. Let's stop equating experience with
ability, credentials with competence. Let's stop settling for the
safe, familiar choice and leave the door open for someone who
could be amazing. We need employers to let go of outdated
hiring practices and embrace new ways of identifying and
cultivating talent, and candidates can help by learning to tell
their story in powerful and compelling ways. We could live in
a world where people are seen for what they're truly capable
of and have the opportunity to realize their full potential. So
let's go out and build it.
在我们没有看到⼀个⼈ 完整的⼀⾯的时候， 我们对他的评判总是
有失偏颇的。 让我们别再把经历和能⼒划等号， 也别把⽂凭和竞
争⼒划等号。 让我们不要再⼀昧的做出 安全，熟悉的选择， ⽽是
把机会给予那些 能够让你眼前⼀亮的⼈。 我们需要让雇主们放弃
那些过时的雇佣政策， 去拥抱那些定义和 培养天赋的新⽅法， ⽽
求职者们也可以通过 ⽤强势且引⼈注⽬的⽅式， 来讲述⾃⼰的⼈
⽣故事。 我们会⽣活在全新的世界⾥，在那⾥ ⼈们的潜⼒将有望
被完全激发， ⼈⼈都能够做⾃⼰真正胜任的⼯作。 所以让我们⼀
起携⼿建造这个世界吧。
Day. Date.

你不必强迫⾃⼰积极向上
The gift and power of emotion courage

Sawubona. In South Africa, where I come from, "sawubona" is

the Zulu word for "hello." There's a beautiful and powerful
intention behind the word because "sawubona" literally
translated means, "I see you, and by seeing you, I bring you
into being." So beautiful, imagine being greeted like that. But
what does it take in the way we see ourselves? Our thoughts,
our emotions and our stories that help us to thrive in an
increasingly complex and fraught world?
Sawubona, 在南⾮，也就是我的家乡， “Sawubona”是祖鲁语中的“你
好”。 这个词背后有着很优美且有⼒量的含义， 从字⾯上来翻译的
话，“Sawubona”表⽰ “我看见你了， 因为我看见你，所以你存在了”
多么美妙啊，想象⼀下 有⼈跟你这样打招呼。 那我们是以什么⽅
式看待⾃⼰的？ 我们的思想，我们的情感， 还是我们的故事， 在
帮助我们 在这个⽇益复杂⽽ 充满危机的世界中茁壮成长？

This crucial question has been at the center of my life's work.

Because how we deal with our inner world drives everything.
Every aspect of how we love, how we live, how we parent and
how we lead. The conventional view of emotions as good or
bad, positive or negative, is rigid. And rigidity in the face of
complexity is toxic. We need greater levels of emotional agility
for true resilience and thriving.
这个重要的问题⼀直是 我毕⽣⼯作所围绕的中⼼。 因为我们如何
处理我们的内在世界 引领着⼀切， 渗透了以下的⽅⽅⾯⾯： 我们
怎么去爱、怎么⽣活、 怎么为⼈⽗母，以及怎么领导。 传统观点
中把情绪分为好或坏， 积极或消极， 这样是很僵化的。 ⽽⾯对复
杂时，僵化是有害的。 我们需要提⾼情绪的敏锐度， 以此来真正
的适应与成长。
Day. Date.
My journey with this calling began not in the hallowed halls of
a university, but in the messy, tender business of life. I grew up
in the white suburbs of apartheid South Africa, a country and
community committed to not seeing. To denial. It's denial that
makes 50 years of racist legislation possible while people
convince themselves that they are doing nothing wrong. And
yet, I first learned of the destructive power of denial at a
personal level, before I understood what it was doing to the
country of my birth.
我的这个职业旅程 并不是开始于⼤学的神圣殿堂， ⽽开始于我⽣
命中 混乱⽽又脆弱的时期。 我在南⾮种族隔离时期的 ⽩⼈郊区中
长⼤， 这个国家和社会都决定 不去正视这个问题， 去否认。 这种
否认促使了种族主义⽴法 长达50多年的合理性存在， ⽽在此期
间，⼈们确信 他们⾃⼰并没有做错。 然⽽，我第⼀次切⾝地体会
到 这种否认所带来的 破坏性⼒量 尚在我理解到它对我的出⽣国 所
能带来的后果之前。

My father died on a Friday. He was 42 years old and I was 15.

My mother whispered to me to go and say goodbye to my
father before I went to school. So I put my backpack down and
walked the passage that ran through to where the heart of our
home my father lay dying of cancer. His eyes were closed, but
he knew I was there. In his presence, I had always felt seen. I
told him I loved him, said goodbye and headed off for my day.
At school, I drifted from science to mathematics to history to
biology, as my father slipped from the world.
我⽗亲是在⼀个周五去世的， 他那时42岁，⽽我才15岁。 母亲轻
声跟我说：“上学前， 先去跟⽗亲说再见。” 于是，我放下我的背
包， 穿过通向我们房⼦中⼼的通道， 我的⽗亲正躺在那⼉， ⾝患
癌症⽽濒临死亡。 他的眼睛闭着，但他知道我就在那⼉。 在他⾯
前，我总是能感觉到。 我告诉他我爱他， 跟他道了别，然后上学
去了。 在学校，我上了科学课、数学课、 历史课和⽣物课， ⽽当
时我的⽗亲正从这个世界消失。
Day. Date.
From May to July to September to November, I went about
with my usual smile. I didn't drop a single grade. When asked
how I was doing, I would shrug and say, "OK." I was praised
for being strong. I was the master of being OK.
从五⽉到七⽉、九⽉，再到⼗⼀⽉， 我都带着我⼀贯的微笑， 我
连⼀个名次都没掉。当有⼈问起我怎么样时， 我会耸耸肩，说：
“没事” ⼤家都表扬我很坚强， 我是表⾯没事的专家。

But back home, we struggled -- my father hadn't been able to

keep his small business going during his illness. And my
mother, alone, was grieving the love of her life trying to raise
three children, and the creditors were knocking. We felt, as a
family, financially and emotionally ravaged. And I began to
spiral down, isolated, fast. I started to use food to numb my
pain. Binging and purging. Refusing to accept the full weight
of my grief. No one knew, and in a culture that values
relentless positivity, I thought that no one wanted to know.
但回到家时，我们苦苦挣扎—— 我⽗亲在⽣病期间， 没能照顾好
他的⼩⽣意。 ⽽我母亲，孤⾝⼀⼈， ⼀边为失去挚爱⽽悲伤 ⼀边
还要全⼒抚养三个孩⼦。 ⽽此时债主已经登门。 我们这个家，遭
受着财务 和情感上的重创。 很快我的体重开始急速下降， 我感到
很孤⽴。 我开始⽤⾷物来⿇痹我的痛苦， 吃下去又吐出来。 我拒
绝接受我所有的悲伤情绪。 没有⼈知道，况且，在这样⼀个 崇尚
盲⽬乐观的⽂化氛围中， 我认为并没有⼈想要知道这些。

But one person did not buy into my story of triumph over
grief. My eighth-grade English teacher fixed me with burning
blue eyes as she handed out blank notebooks. She said, "Write
what you're feeling. Tell the truth. Write like nobody's
reading."
但是，有⼀个⼈， 并不相信我就这么战胜了悲痛。 我⼋年级的英
语⽼师 ⽤灼热的蓝⾊的眼睛盯着我， 并递给我空⽩的笔记本。 她
说，“写下你的感觉， 说出真⼼话， 就像没有⼈会去看那样写。”

And just like that, I was invited to show up authentically to my

Day. Date.
grief and pain. It was a simple act but nothing short of a
revolution for me. It was this revolution that started in this
blank notebook 30 years ago that shaped my life's work. The
secret, silent correspondence with myself. Like a gymnast, I
started to move beyond the rigidity of denial into what I've
now come to call emotional agility.
就像她所说的， 我开始展⽰我真实的悲伤和痛苦。 这是很简单的
⾏为， 但对于我来说，是⼀场⾰命。 ⽽就是这场30年前，由这本
空⽩笔记本 开启的⾰命， 奠基了我这⼀⽣的事业。 写给⾃⼰的秘
密的，⽆声的信。 就像⼀个体操运动员， 我开始超越否认的僵化
性， 进⼊到我现在的层⾯ 我称之为情绪敏锐度。

Life's beauty is inseparable from its fragility. We are young

until we are not. We walk down the streets sexy until one day
we realize that we are unseen. We nag our children and one
day realize that there is silence where that child once was, now
making his or her way in the world. We are healthy until a
diagnosis brings us to our knees. The only certainty is
uncertainty, and yet we are not navigating this frailty
successfully or sustainably. The World Health Organization
tells us that depression is now the single leading cause of
disability globally -- outstripping cancer, outstripping heart
disease. And at a time of greater complexity, unprecedented
technological, political and economic change, we are seeing
how people's tendency is more and more to lock down into
rigid responses to their emotions.
⽣命的美丽离不开它的脆弱。 我们都是年轻的，直到我们不再年
轻， 我们性感地⾛过街道， 直到有⼀天我们意识到 没有⼈在看着
我们， 我们唠叨孩⼦，直到有⼀天意识到 孩⼦曾经所在的地⽅只
剩下沉默， ⽽他/她已经在世界上渐⾏渐远， 我们是健康的，直
到某个诊断结果 把我们击倒。 唯⼀能够确定的东西是不确定。 迄
今为⽌我们⽆法成功地 或者持续地确定这个弱点的航向。 世界健
康组织告诉我们抑郁 如今是全球中导致残疾的 唯⼀主要原因。 超
过了癌症， 也超过了⼼脏病。 在这样⼀个更复杂， 具备史⽆前例
的技术、 政治和经济变⾰的时代， 我们看到⼈们倾向于 越来越严
格限制他们的情绪反应。
Day. Date.
On the one hand we might obsessively brood on our feelings.
Getting stuck inside our heads. Hooked on being right. Or
victimized by our news feed. On the other, we might bottle
our emotions, pushing them aside and permitting only those
emotions deemed legitimate.
⼀⽅⾯我们可能对⾃⼰的感觉过度焦虑， 我们在脑海⾥⾯卡住，
被要表现得正确的想法钩住， 或者为我们的外在表现作出牺牲。
另⼀⽅⾯，我们可能会深藏我们的情绪， 把情绪推向⼀边 并且只
允许那些 看起来合理的情绪表露出来。

In a survey I recently conducted with over 70,000 people, I

found that a third of us -- a third -- either judge ourselves for
having so-called "bad emotions," like sadness, anger or even
grief. Or actively try to push aside these feelings. We do this
not only to ourselves, but also to people we love, like our
children -- we may inadvertently shame them out of emotions
seen as negative, jump to a solution, and fail to help them to
see these emotions as inherently valuable.
最近我做了⼀个 超过7万⼈参与的调查， 我发现有三分之⼀的⼈
—— 三分之⼀ 要么批判⾃⼰拥有所谓的“坏情绪”， 例如悲伤， ⽣
⽓，甚⾄悲痛。 要么积极地尝试把这些情绪推向⼀边。 我们不仅
对⾃⼰这么做， ⽽且对我们爱的⼈也这么做， ⽐如对我们的孩
⼦， 我们可能⽆意中对他们看似 消极的情绪感到羞恼， 所以直接
跳到了解决⽅法这⼀步， ⽽忽略了去帮助他们 认识到这些情绪本
⾝是很宝贵的。

Normal, natural emotions are now seen as good or bad. And

being positive has become a new form of moral correctness.
People with cancer are automatically told to just stay positive.
Women, to stop being so angry. And the list goes on. It's a
tyranny. It's a tyranny of positivity. And it's cruel. Unkind.
And ineffective. And we do it to ourselves, and we do it to
others.
⾃然的情绪现在通常被分为好或坏。 表现积极被看作是 道德正确
的⼀种新形式。 患癌的⼈们被理所当然地 告知要表现积极向上。
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⼥⼈们不能⽣⽓⽽失了优雅。 这个清单⼀直在扩充着。 这是⼀种
暴政。 这是以积极为名的暴政。 ⽽且这是残忍的， 不友好的， 也
是⽆效的。 ⽽我们还这样对待⾃⼰。 还这样对待别⼈。

If there's one common feature of brooding, bottling or false

positivity, it's this: they are all rigid responses. And if there's a
single lesson we can learn from the inevitable fall of apartheid
it is that rigid denial doesn't work. It's unsustainable. For
individuals, for families, for societies. And as we watch the ice
caps melt, it is unsustainable for our planet.
如果焦虑、深藏情绪或者虚假的积极 只有⼀个共同特征的话，那
就是 他们都是僵化的反应。 如果说，我们从种族隔离 不可避免地
减少中学到了⼀课， 那，这唯⼀的⼀课就是： ⽣硬的否认是没有
⽤的。 它是不可持续的。 ⽆论是对于个⼈、对于家庭， 还是对于
社会，都是如此。 当我们看到冰冠融化时， 它对我们这个星球来
说就是不可持续的。

Research on emotional suppression shows that when emotions

are pushed aside or ignored, they get stronger. Psychologists
call this amplification. Like that delicious chocolate cake in the
refrigerator -- the more you try to ignore it ...
有关情绪压抑的研究表明， 当情绪被推向⼀边或被忽略时， 它们会变
得更强烈。 ⼼理学家称之为放⼤。 就像冰箱⾥美味的巧克⼒蛋糕⼀
样， 你越想去忽略它……

the greater its hold on you. You might think you're in control
of unwanted emotions when you ignore them, but in fact they
control you. Internal pain always comes out. Always. And who
pays the price? We do. Our children, our colleagues, our
communities.
它就越吸引你。 你也许会以为忽略了想要的情绪时， 你就控制住
了它们。 但实际上，它们控制了你。 内在的痛苦总是会出现。 总
是如此。 那谁对这些买单？ 我们⾃⼰。 我们的孩⼦。 我们的同
事。 我们的社会。
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Now, don't get me wrong. I'm not anti-happiness. I like being
happy. I'm a pretty happy person. But when we push aside
normal emotions to embrace false positivity, we lose our
capacity to develop skills to deal with the world as it is, not as
we wish it to be. I've had hundreds of people tell me what they
don't want to feel. They say things like, "I don't want to try
because I don't want to feel disappointed." Or, "I just want this
feeling to go away."
现在，不要误解我的意思。 我不是反对快乐， 我喜欢快乐的状
态， 我是⼀个⾮常快乐的⼈。 但是当我们把正常的情绪放在⼀
边， 仅仅拥抱那些虚假的的积极时， 我们失去了与真实的世界 打
交道的能⼒， ⽽这不是我们希望发⽣的。 成百上千的⼈告诉过
我，他们不想感受。 他们会这样说， “我不想尝试，因为我不想失
望” 或者“我只是不想要这种感觉”

"I understand," I say to them. "But you have dead people's

goals." Only dead people never get unwanted or
inconvenienced by their feelings. Only dead people never get
stressed, never get broken hearts, never experience the
disappointment that comes with failure. Tough emotions are
part of our contract with life. You don't get to have a
meaningful career or raise a family or leave the world a better
place without stress and discomfort. Discomfort is the price of
admission to a meaningful life.
“我理解，”我对他们说 “你跟死⼈有⼀样的⽬标”，只有死⼈才不会
为他们的情绪⽽感到 不爽或不便。只有死⼈永远不会有压⼒， 不
会伤⼼， 不会体会到失败所带来的失望。 艰难的情绪是我们 与⽣
活的契约的⼀部分。 没有任何⼀份卓绝的事业， 抚养⼀个家庭，
或者让世界变更加美好 让你不⽤⾯对压⼒和苦恼。 不适感是你进
⼊⼀个有意义的⽣活 所要付出的代价。

So, how do we begin to dismantle rigidity and embrace

emotional agility? As that young schoolgirl, when I leaned into
those blank pages, I started to do away with feelings of what I
should be experiencing. And instead started to open my heart
to what I did feel. Pain. And grief. And loss. And regret.
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那么，我们要如何⽡解这种僵化 去拥抱敏锐的情绪呢？ 作为那个
年轻的校园⼥⽣， 当我倾⾝进⼊那些空⽩的页⾯时， 我开始消除
那些情感， 那些我理论上应该体会的情感， 取⽽代之的是我开始
打开我的⼼ 去真正地感受。 疼痛， 痛苦， 失去， 后悔。

Research now shows that the radical acceptance of all of our

emotions -- even the messy, difficult ones -- is the cornerstone
to resilience, thriving, and true, authentic happiness. But
emotional agility is more that just an acceptance of emotions.
We also know that accuracy matters. In my own research, I
found that words are essential. We often use quick and easy
labels to describe our feelings. "I'm stressed" is the most
common one I hear. But there's a world of difference between
stress and disappointment or stress and that knowing dread of
"I'm in the wrong career." When we label our emotions
accurately, we are more able to discern the precise cause of our
feelings. And what scientists call the readiness potential in our
brain is activated, allowing us to take concrete steps. But not
just any steps -- the right steps for us. Because our emotions
are data.
研究表明， 完全地接受我们所有的情绪， 甚⾄是混乱的，艰难的
情绪， 都是我们坚韧的、茁壮的、 真实的快乐的基⽯。 但是情绪
敏锐化不仅仅是接纳情绪， 我们都知道准确性很重要。 在我⾃⼰
的研究中， 我发现词语是必不可少的。 我们通常⽤快速又容易得
到的标签 来描述我们的感受， “我压⼒好⼤”是我最常听到的。 但
压⼒与失望之间存在着巨⼤的差异。 压⼒与“我不适合这个⼯作”的
恐惧感之间 同样差异显著。 当我们能够准确标识我们的情绪时，
我们才能更好地分辨出 我们产⽣这种感受的确切原因。 我们⼤脑
⾥被科学家称为准备电位的东西 被激活以后，我们可以开始具体
的步骤。 但并不是每⼀步都是对的， 因为我们的情绪是个数据
库。

Our emotions contain flashing lights to things that we care

about. We tend not to feel strong emotion to stuff that doesn't
mean anything in our worlds. If you feel rage when you read
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the news, that rage is a signpost, perhaps, that you value equity
and fairness -- and an opportunity to take active steps to shape
your life in that direction. When we are open to the difficult
emotions, we are able to generate responses that are values-
aligned.
我们的情绪就像⼀盏探照灯， 只会照亮我们所关⼼的事物。 ⽽对
于我们不太在意的东西， 则不会产⽣强烈的情绪。 如果你看新闻
的时候感到愤怒， 那这种愤怒的情绪就是⼀个路标， 也许表明，
你看重公平和公正， 这也是⼀个机会， 你可以借此采取⼀些积极
的措施， 往那个⽅向去塑造你的⽣活。 当我们接纳那些艰难的情
绪时， 我们就能够发出 与我们价值观⼀致的反应。

But there's an important caveat. Emotions are data, they are not
directives. We can show up to and mine our emotions for their
values without needing to listen to them. Just like I can show
up to my son in his frustration with his baby sister -- but not
endorse his idea that he gets to give her away to the first
stranger he sees in a shopping mall.
但这⾥有个重要的提⽰： 情绪是⼀个数据库， 它们不是具体的指
令。 我们可以去展⽰或发掘情绪的价值， ⽽不盲从情绪。 就像我
可以看到我⼉⼦被他的 ⼩妹妹折磨得很惨， 但我不赞成他要把妹
妹丢给 他在商场见到的第⼀个陌⽣⼈的想法。

We own our emotions, they don't own us. When we internalize

the difference between how I feel in all my wisdom and what I
do in a values-aligned action, we generate the pathway to our
best selves via our emotions.
我们是情绪的主⼈，⽽不是反过来。 当我们内化了我理智所想 与
内外协调⼀致的差异时， 我们就能够通过情绪找到途径通向 最好
的⾃我。

So, what does this look like in practice? When you feel a
strong, tough emotion, don't race for the emotional exits. Learn
its contours, show up to the journal of your hearts. What is the
emotion telling you? And try not to say "I am," as in, "I'm
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angry" or "I'm sad." When you say "I am" it makes you sound
as if you are the emotion. Whereas you are you, and the
emotion is a data source. Instead, try to notice the feeling for
what it is: "I'm noticing that I'm feeling sad" or "I'm noticing
that I'm feeling angry." These are essential skills for us, our
families, our communities. They're also critical to the
workplace.
那么，这在实践中看起来如何呢？ 当你感受到强烈又强硬的情绪
时， 不要急于抓住他， 去了解它的轮廓， 让它慢慢在你⼼中呈
现。 这种情绪在告诉你什么？ 尝试不要⽤“我是”，⽐如说 “我是
⽣⽓的”或者“我是伤⼼的”， 当你说“我是”的时候， 听起来就像你
就是情绪本⾝。 ⽽你是你⾃⾝，情绪只是⼀个数据源。 相反，试
着去注意感受本⾝是什么。 “我注意到我感到悲伤” 或“我注意到我
感到⽣⽓”。 这些是必不可少的技能， 对我们，我们的家庭， 我
们的社区来说都是。 它们在⼯作场合也很重要。

In my research, when I looked at what helps people to bring

the best of themselves to work, I found a powerful key
contributor: individualized consideration. When people are
allowed to feel their emotional truth, engagement, creativity
and innovation flourish in the organization. Diversity isn't just
people, it's also what's inside people. Including diversity of
emotion. The most agile, resilient individuals, teams,
organizations, families, communities are built on an openness
to the normal human emotions.
在我的研究中， 当我寻找什么能够帮助⼈们 展现最好的⾃⼰时，
我发现了⼀个⾮常有⼒的关键的贡献者： 个性化的考虑。 当⼈们
能够感受到他们真实的情绪时， 他们在组织中的参与度、 创造性
和创新性都能够⼤⼤提升。 多元化的不仅仅是⼈， ⼈的内在也是
多元化的。 包括情绪的多元化。 最敏锐的、坚韧的个⼈、 团
队、组织、家庭、社区 都是建⽴在包容正常的 ⼈类情绪的基础上
的。

It's this that allows us to say, "What is my emotion telling

me?" "Which action will bring me towards my values?"
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"Which will take me away from my values?" Emotional agility
is the ability to be with your emotions with curiosity,
compassion, and especially the courage to take values-
connected steps.
正是如此我们才能够说， “我的情绪正在告诉我什么？” “怎样的措
施可以跟我的价值观⼀致？” “怎么做会背离我的价值观？” 情绪敏
锐化就是具备⼀种能⼒， 它能够让你⽤好奇⼼，同情⼼， 特别是
采取价值观相关措施 的勇⽓去处理你的情绪。

When I was little, I would wake up at night terrified by the

idea of death. My father would comfort me with soft pats and
kisses. But he would never lie. "We all die, Susie," he would
say. "It's normal to be scared." He didn't try to invent a buffer
between me and reality. It took me a while to understand the
power of how he guided me through those nights. What he
showed me is that courage is not an absence of fear; courage is
fear walking. Neither of us knew that in 10 short years, he
would be gone. And that time for each of us is all too precious
and all too brief. But when our moment comes to face our
fragility, in that ultimate time, it will ask us, "Are you agile?"
"Are you agile?" Let the moment be an unreserved "yes."
在我⼩时候， 晚上⼀想到死亡这件事 我就害怕得睡不着。 我⽗亲
会温柔地拍拍我亲亲我安慰我， 但他从来不会说谎。 “我们都会死
的，苏西”，他会说， “害怕是很正常的。” 他根本不会试着在我和
真实世界之间放个缓冲器。 我花了⼀段时间才能理解 在那些晚上
他指引给我的⼒量。 他展⽰给我的是勇敢 并不意味着不害怕， 勇
敢是你在害怕中仍然前⾏。 我们谁都不知道就在短短⼗年内， 他
就会离开⼈世。 ⽽那段时间对于我们俩来说是多么地珍贵 又多么
地短暂。但当我们分别的那⼀刻 我们⾯对脆弱的那⼀刻， 在最后
的时间⾥， 它会问我们 “你够敏锐吗？” “你够敏锐吗？” 让那⼀刻
变成⼀个毫⽆保留的“是”吧。

A "yes" born of a lifelong correspondence with your own

heart. And in seeing yourself. Because in seeing yourself, you
are also able to see others, too: the only sustainable way
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forward in a fragile, beautiful world. Sawubona.

这个“是”来⾃于你与⾃⼰的内⼼ 保持着终⽣的⼀致性， 以及洞察
你⾃⼰。 因为洞察你⾃⼰， 你才能洞察别⼈， 这是唯⼀⼀个可
持续的⽅法， 在这个脆弱⽽又美丽的世界中前⾏。 Sawubona.
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你该认清恐惧⽽不是⽬标
Why you should define your fear instead of your goals
So, this happy pic of me was taken in 1999. I was a senior in
college, and it was right after a dance practice. I was really,
really happy. And I remember exactly where I was about a
week and a half later. I was sitting in the back of my used
minivan in a campus parking lot, when I decided I was going to
commit suicide. I went from deciding to full-blown planning
very quickly. And I came this close to the edge of the precipice.
It's the closest I've ever come. And the only reason I took my
finger off the trigger was thanks to a few lucky coincidences.
And after the fact, that's what scared me the most: the element
of chance.
我这张快乐的照⽚拍摄于1999年。 当年我⼤四， 拍摄于舞蹈练习之
后。 我当时⾮常开⼼。 我清楚地记得在⼀周半之后， 我坐在我旧
的⼩货车后座， 在校园停车场， 当时我决定 我要⾃杀。 我很快下
定决⼼并有了周全的计划。 然⽽我悬崖勒马。 死亡近在咫尺。 我
未扣动扳机的唯⼀原因 是⼀些幸运的巧合。 在此之后， 我意识到
真正让我恐惧的是机会。

So I became very methodical about testing different ways that I

could manage my ups and downs, which has proven to be a
good investment. (Laughs) Many normal people might have,
say, six to 10 major depressive episodes in their lives. I have
bipolar depression. It runs in my family. I've had 50-plus at this
point, and I've learned a lot. I've had a lot of at-bats, many
rounds in the ring with darkness, taking good notes. So I
thought rather than get up and give any type of recipe for
success or highlight reel, I would share my recipe for avoiding
self-destruction, and certainly self-paralysis.
因此我开始井然有序地尝试不同⽅式 来控制我⽣活的跌宕起伏， 现
在看来这是个不错的投资。 （笑声） ⼤部分普通⼈⼀⽣中会有 6-10
次 较为严重的抑郁阶段。 我有躁郁症，是我家的遗传病。 我⼤概
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已经有 50 多次 我学到了很多。 我内⼼有很多蝙蝠， 它们在⿊暗中
轮回着飞⾏， 寻找着出⼜。 因此我认为与其给⼤家任何成功⼼灵
鸡汤 或者经典语录， 我会分享如何避免⾃我毁灭的秘诀， 与避免
⾃我⿇痹的秘⽅。

And the tool I've found which has proven to be the most
reliable safety net for emotional free fall is actually the same
tool that has helped me to make my best business decisions.
But that is secondary. And it is ... stoicism. That sounds
boring.You might think of Spock, or it might conjure and
image like this --a cow standing in the rain. It's not sad. It's not
particularly happy. It's just an impassive creature taking
whatever life sends its way.
我所找到的并被证实为最可靠安全的 情绪安全⽹ 也正是 我⽤来做
出最佳商业决定的⼯具。 但是这是次要的。 它就是斯多葛学派。
听起来很⽆聊。你也许会想到斯波克， 或者会幻想到这样的画⾯：
⼀头站在⾬中的⽜。 它不悲伤，也并⾮快乐。 它不过是⼀个逆来
顺受的 ⽆动于衷的⽣物。

You might not think of the ultimate competitor, say, Bill

Belichick, head coach of the New England Patriots, who has
the all-time NFL record for Super Bowl titles. And stoicism has
spread like wildfire in the top of the NFL ranks as a means of
mental toughness training in the last few years. You might not
think of the Founding Fathers -- Thomas Jefferson, John
Adams, George Washington to name but three students of
stoicism. George Washington actually had a play about a Stoic
-- this was "Cato, a Tragedy" -- performed for his troops at
Valley Forge to keep them motivated.
你也许不会想到与其相反的⼈， ⽐如⽐尔·贝利奇克， 新英格兰
爱国者队主教练， 他有 NFL 历史上最多的超级碗冠军。 斯多葛学
派在 NFL 排⾏榜榜⾸中像野⽕⼀样蔓延， 作为近⼏年来训练⼼智
的⼿段。 你也许想不到我们国家的奠基⼈， 托马斯·杰斐逊、约
翰·亚当斯、 乔治·华盛顿 他们都是斯多葛学派的信奉者。 事实
上，乔治·华盛顿 有⼀部有关于斯多葛学派的戏剧 这就《卡托，
⼀个悲剧》 曾⿎励他部队在福吉⾕时的军⼼。
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So why would people of action focus so much on an ancient
philosophy? This seems very academic.
为什么⼈们会如此在乎⼀个古⽼的哲学？ 这似乎⾮常学术。

I would encourage you to think about stoicism a little bit

differently, as an operating system for thriving in high-stress
environments, for making better decisions. And it all started
here, kind of, on a porch.
我建议从另⼀个⾓度看待斯多葛学派， 这是⼀个在⾼压环境中成功
的机制， 做出更好的选择。 所有的⼀切 似乎都源于 ⼀个门廊。

So around 300 BC in Athens, someone named Zeno of Citium

taught many lectures walking around a painted porch, a "stoa."
That later became "stoicism." And in the Greco-Roman world,
people used stoicism as a comprehensive system for doing
many, many things. But for our purposes, chief among them
was training yourself to separate what you can control from
what you cannot control, and then doing exercises to focus
exclusively on the former. This decreases emotional reactivity,
which can be a superpower.
在公元前300年左右的雅典， ⼀位叫“季蒂昂的芝诺”的导师 教授很
多课程 经常游⾛在涂满绘画的门廊，即“拱柱”。 这之后就成为“斯
多葛学派”。 ⽽在希腊罗马世界， ⼈们把斯多葛学派作为⼀个全⾯
的系统 能解决很多事情。 于我们⽽⾔， 最主要的⽬的是训练我们
⾃⼰ 将可控和不可控的事情分开， 然后训练如何专注于于前者。
这将降低情绪的反应⼒， 这将成为⼀种超能⼒。

Conversely, let's say you're a quarterback. You miss a pass. You

get furious with yourself. That could cost you a game. If you're
a CEO, and you fly off the handle at a very valued employee
because of a minor infraction, that could cost you the
employee. If you're a college student who, say, is in a
downward spiral, and you feel helpless and hopeless, unabated,
that could cost you your life. So the stakes are very, very high.
Day. Date.
相反，假设你是四分卫， 你没有接到⼀个传球，对⾃⼰⽣⽓。 这
会让你输掉⽐赛。 如果你是⼀个 CEO，对⼀位 极有价值的员⼯⼤
发雷霆 仅因为⼀个⼩错误， 你可能会失去⼀个员⼯。 如果你是⼀
个⼤学⽣， 你处在低潮期， 你觉得⽆助和⽆望， 这可能让你失去
⽣命。 所以赌注还是⾮常⾼的。

And there are many tools in the toolkit to get you there. I'm
going to focus on one that completely changed my life in 2004.
It found me then because of two things: a very close friend,
young guy, my age, died of pancreatic cancer unexpectedly,
and then my girlfriend, who I thought I was going to marry,
walked out. She'd had enough, and she didn't give me a Dear
John letter, but she did give me this, a Dear John plaque.
⼯具箱⾥有很多⼯具能帮到你。 我会着重分享⼀个在2004年 完全
改变我⼈⽣的⼯具。 两件事情让我深受触动： ⼀个与我年龄相仿
的男性挚友 意外死于胰腺癌， 之后是我以为是 真命天⼥的⼥朋友
离我⽽去。 她受够了，她没有给我⼀封分⼿信， 但她却送我了⼀
个 分⼿板牌。

I'm not making this up. I've kept it. "Business hours are over at
five o'clock." She gave this to me to put on my desk for
personal health, because at the time, I was working on my first
real business. I had no idea what I was doing. I was working
14-plus hour days, seven days a week. I was using stimulants
to get going. I was using depressants to wind down and go to
sleep. It was a disaster. I felt completely trapped. I bought a
book on simplicity to try to find answers.
这不是我编的，我还留着它。 “⼯作时间在5点结束。” 出于对我健
康的关⼼， 她把这个放在我的桌上， 因为当时我正投⼊于我的第
⼀个事业。 我不明⽩当时我在⼲嘛， 只知道每天⼯作14个⼩时以
上， 每周7天。 我⽤兴奋剂来刺激⾃⼰⼯作， ⽤镇抑剂来放松和
助眠。 这是⼀场灾难。 我彻底沦陷了。 我买了关于简朴⽣活的书
来寻找答案。
 Day. Date.
And I did find a quote that made a big difference in my life,
which was, "We suffer more often in imagination than in
reality," by Seneca the Younger, who was a famous Stoic writer.
我的确找到⼀个改变我⼈⽣的警句， ““折磨我們的往往是想像， ⽽
不是真實”” 出⾃塞内卡， 他是著名的斯多葛学派作家。

That took me to his letters, which took me to the exercise,

"premeditatio malorum," which means the pre-meditation of
evils. In simple terms, this is visualizing the worst-case
scenarios, in detail, that you fear, preventing you from taking
action, so that you can take action to overcome that paralysis.
My problem was monkey mind -- super loud, very incessant.
Just thinking my way through problems doesn't work. I needed
to capture my thoughts on paper. So I created a written exercise
that I called "fear-setting," like goal-setting, for myself. It
consists of three pages. Super simple.
这引领我读他的书信， 让我开始练习， "premeditatio malorum," 意
思是在最坏情况来临前提前预想。 简⽽⾔之， 预想最坏的情景及你
所恐惧的细节， 防⽌你采取任何⾏动， 因此你可以采取⾏动，来摆
脱恐惧。 我当时头脑⼀⽚混乱， 充满着连续不断嘈杂的声⾳。 通
过思考我的问题没有什么⽤处。 我需要把想法都写在纸上。 因此我
设计了⼀个写作练习 我称之为“恐惧设置”， 就像⽬标设置⼀样。 它
由3页纸组成。 ⾮常简单。

The first page is right here. "What if I ...?" This is whatever you
fear, whatever is causing you anxiety, whatever you're putting
off. It could be asking someone out, ending a relationship,
asking for a promotion, quitting a job, starting a company. It
could be anything. For me, it was taking my first vacation in
four years and stepping away from my business for a month to
go to London, where I could stay in a friend's room for free, to
either remove myself as a bottleneck in the business or shut it
down.
第⼀页是这样的。 “如果我...?” 这是你所恐惧的东西， 让你焦虑的东
西， 被拖延的东西。 它可能是邀约某⼈， 结束⼀段关系， 提出升
职，辞职或者创业。 它可以是任何事情。 与我⽽⾔，它是在⼯作 4
 Day. Date.
年后第⼀次休假 我离开公司去伦敦休息⼀个⽉， 我可以免费住在伦
敦朋友的房间⾥， 让我从⽣意的瓶颈中解放⾃⼰ 或者结束它。
In the first column, "Define," you're writing down all of the
worst things you can imagine happening if you take that step.
You want 10 to 20. I won't go through all of them, but I'll give
you two examples. One was, I'll go to London, it'll be rainy, I'll
get depressed, the whole thing will be a huge waste of time.
Number two, I'll miss a letter from the IRS, and I'll get audited
or raided or shut down or some such.
在第⼀栏“定义”中， 你写下所有你预想中 会发⽣的最坏的事情 如果
你采取这⼀步⾏动。 你需要写下10到20个。 我不会每⼀个都详述，
但我举两个例⼦。 ⼀个是如果我去伦敦， 伦敦在下⾬的话，我会很
沮丧。 整个旅程就是浪费时间。 第⼆个是我错过了美国国税局的
信， 我将被查税 或者被抨击或者关闭等。

And then you go to the "Prevent" column. In that column, you

write down the answer to: What could I do to prevent each of
these bullets from happening, or, at the very least, decrease the
likelihood even a little bit? So for getting depressed in London,
I could take a portable blue light with me and use it for 15
minutes in the morning. I knew that helped stave off depressive
episodes. For the IRS bit, I could change the mailing address on
file with the IRS so the paperwork would go to my accountant
instead of to my UPS address. Easy-peasy.
这时可以使⽤“预防”⼀栏。在这⼀栏中你写下答案：我能做什么来
预防这些事情发⽣，或者⾄少降低发⽣的可能性？ 因此当我在伦敦
觉得沮丧时，我可以随⾝携带便携式蓝光在早上使⽤15分钟。 我知
道这会帮助我摆脱抑郁。 对于国税局，我可以修改在国税局的邮寄
地址,因此⽂件到我的会计⼿上⽽不是我的UPS地址。超级简单。

Then we go to "Repair." So if the worst-case scenarios happen,

what could you do to repair the damage even a little bit, or who
could you ask for help?
接下来我们到“修复”⼀栏。 如果最坏的情况发⽣， 你能做什么来减
轻损失， 或者你能向谁寻求帮助？
 Day. Date.
So in the first case, London, well, I could fork over some
money, fly to Spain, get some sun -- undo the damage, if I got
into a funk. In the case of missing a letter from the IRS, I could
call a friend who is a lawyer or ask, say, a professor of law
what they would recommend, who I should talk to, how had
people handled this in the past. So one question to keep in mind
as you're doing this first page is: Has anyone else in the history
of time less intelligent or less driven figured this out? Chances
are, the answer is "Yes."
因此第⼀个伦敦的例⼦， 我会多花点钱，去西班⽛享受阳光， 来
弥补损失，如果我陷⼊恐慌中。 如果我错过美国国税局的来件，
我可以给当律师的朋友打电话 或者咨询法学教授 他们的意见， 我
将向他们请教 过去类似的情况是如何处理的。 在填写第⼀页时请
谨记⼀个问题： 过去是否有⼈ 不够聪明或者缺乏主动性 来弄清楚
这些问题吗？ 答案是“是的”。

The second page is simple: What might be the benefits of an

attempt or a partial success? You can see we're playing up the
fears and really taking a conservative look at the upside. So if
you attempted whatever you're considering, might you build
confidence, develop skills, emotionally, financially, otherwise?
What might be the benefits of, say, a base hit? Spend 10 to 15
minutes on this.
第⼆页很简单： ⼀次尝试或部分成功会带来哪些好处？ 你可以看
到我们直⾯恐惧 同时保持谨慎。 因此当你尝试你想做的事情的时
候， 也许你可以建⽴⾃信， 提⾼情绪、经济等⽅⾯的技能。 ⼀个
安打能带来哪些好处？ 花10到15分钟时间思考下。

Page three. This might be the most important, so don't skip it:
"The Cost of Inaction." Humans are very good at considering
what might go wrong if we try something new, say, ask for a
raise. What we don't often consider is the atrocious cost of the
status quo -- not changing anything. So you should ask
yourself, if I avoid this action or decision and actions and
decisions like it, what might my life look like in, say, six
months, 12 months, three years? Any further out, it starts to
Day. Date.
seem intangible. And really get detailed -- again, emotionally,
financially, physically, whatever.
第三页。 这很可能是最重要的，不要跳过。 “不⾏动的代价”。 ⼈
类⾮常善于设想可能出错的事情 如果我们尝试新的事情，例如加
薪。 我们通常忽视维持现状所付出的代价 什么都不改变。 因此你
要扪⼼⾃问， 如果我错过这次⾏动或决定 以及类似的⾏动和决
定， 6个⽉，12个⽉，3年后我的 ⽣活会是什么样⼦？ 刚开始，这
些变化⾮常细微。 但从情感、经济、⾝体等⽅⾯ 再次仔细地思
考。

And when I did this, it painted a terrifying picture. I was self-

medicating, my business was going to implode at any moment
at all times, if I didn't step away. My relationships were
fraying or failing. And I realized that inaction was no longer
an option for me.
当我这样做的时候， 它展⽰⼀幅可怕的画⾯。 我当时是⾃我疗
愈， 我的⽣意随时都将结束 如果我不离开。 我的⼈际关系也在⽇
益递减。 我意识到不采取⾏动 不再是我的⼀个选择。

Those are the three pages. That's it. That's fear-setting. And
after this, I realized that on a scale of one to 10, one being
minimal impact, 10 being maximal impact, if I took the trip, I
was risking a one to three of temporary and reversible pain for
an eight to 10 of positive, life-changing impact that could be a
semi-permanent. So I took the trip. None of the disasters came
to pass. There were some hiccups, sure. I was able to extricate
myself from the business. I ended up extending that trip for a
year and a half around the world, and that became the basis for
my first book, that leads me here today.
这就是恐惧设置的三页纸。 之后，我意识到⽤1到10来评测， 1是
最⼩的影响，10是最⼤的影响， 如果我踏上旅途，我将⾯对 1到3
个短暂的可解决的苦恼， 还有8到10个能深刻改变我⽣活的 积极影
响。 因此我选择了旅程。 然⽽我预想的灾难⼀个也没发⽣。 当然
会有⼀些⼩问题。 我能将⾃⼰从⽣意中抽离出来。 最后我延长了
那个环球旅⾏， 花了⼀年半的时间， 这也是我第⼀本书的素材来
源， 最后让我今天站在了这⾥。
 Day. Date.
And I can trace all of my biggest wins and all of my biggest
disasters averted back to doing fear-setting at least once a
quarter. It's not a panacea. You'll find that some of your fears
are very well-founded.
回顾我取得赢得的最⼤成就 和避免的巨⼤灾难 都是因为⾄少每⼀
季度 我都做⼀次恐惧设置。 它并⾮灵丹妙药。 你会发现有些恐惧
貨真價實。

But you shouldn't conclude that without first putting them

under a microscope. And it doesn't make all the hard times, the
hard choices, easy, but it can make a lot of them easier.
但是你不能在仔細檢視前， 做出结论。 它不会让每⼀次困难时期
和艰难的选择轻⽽易举， 但是确实会简单很多。

I'd like to close with a profile of one of my favorite

modern-day Stoics. This is Jerzy Gregorek. He is a four-
time world champion in Olympic weightlifting, political
refugee, published poet, 62 years old. He can still kick
my ass and probably most asses in this room. He's an
impressive guy.
我想以⼀位我所钟爱的 当代斯多葛学派⼈物来结束。 他是杰克
西·格雷⼽⾥克。 他4次荣获奥林匹克举重项⽬冠军， 政治难
民， 出版诗⼈， 62岁。 他能让我甚⾄ 在座的⼤部分⼈都⽢拜
下风。 他令⼈折服。

I spent a lot of time on his stoa, his porch, asking life and
training advice. He was part of the Solidarity in Poland, which
was a nonviolent movement for social change that was
violently suppressed by the government. He lost his career as
a firefighter. Then his mentor, a priest, was kidnapped,
tortured, killed and thrown into a river. He was then
threatened. He and his wife had to flee Poland, bounce from
country to country until they landed in the US with next to
nothing, sleeping on floors.
Day. Date.
我花了很多时间徘徊在他的拱柱 向他请教有关⽣活和训练的建议。
他曾是波兰团结⼯会的⼀员， 这是⼀个推进社会改⾰的⾮暴⼒运
动， 遭到了政府的暴⼒镇压。 为此他断送了做为消防员的职业⽣
涯。 他的导师，⼀个牧师被绑架、 折磨并被杀害后 抛⼫河中。 他
也遭到了威胁。 他和妻⼦逃离波兰后， 辗转于不同国家之间 直到
⾝⽆分⽂地到达美国， 睡在地上。

He now lives in Woodside, California, in a very nice place, and

of the 10,000-plus people I've met in my life, I would put him
in the top 10, in terms of success and happiness. And there's a
punchline coming, so pay attention. I sent him a text a few
weeks ago, asking him: Had he ever read any Stoic
philosophy? And he replied with two pages of text. This is very
unlike him. He is a terse dude.
他现在住在加州伍德赛德 ⼀个很美的地⽅， 在我⽣命中遇到的
10000多个⼈中， 我将他列为前10， 就成功和幸福⽽⾔。 ⼤家注
意，重点来了。 ⼏周前我给他发了⼀个短信， 我问他：“你曾读过
任何有关 斯多葛学派思想的书吗？” 他⽤了2页的短信回复我。 这
很不像他。他是个⾔简意赅的⼈。

And not only was he familiar with stoicism, but he pointed out,
for all of his most important decisions, his inflection points,
when he stood up for his principles and ethics, how he had used
stoicism and something akin to fear-setting, which blew my
mind.…
他不仅熟知斯多葛学派， 他还指出，他所有重要的决定， 他的⼈
⽣转折点， 当他捍卫⾃⼰的原则和遵循道德时， 他时如何⽤斯多
葛学派以及 类似恐惧设定的⽅法， 这令我感到震惊。

And he closed with two things. Number one: he couldn't

imagine any life more beautiful than that of a Stoic. And the
last was his mantra, which he applies to everything, and you
can apply to everything:"Easy choices, hard life. Hard choices,
easy life."
Day. Date.
他总结了两点。 第⼀：他⽆法想象⽣活中会有⽐ 拥有斯多葛学派
更美好的⽣活。 最后⼀个是他可以应⽤于 任何事情的格⾔， 你也
可以⽤于任何事物：“简单选择，痛苦⽣活。 痛苦选择，简单⽣
活。”

The hard choices -- what we most fear doing, asking, saying --

these are very often exactly what we most need to do. And the
biggest challenges and problems we face will never be solved
with comfortable conversations, whether it's in your own head
or with other people.
困难的选择， 我们最害怕去做的、问的、说的， 这些有可能正是
我们最需要做的。 我们⾯对的最⼤挑战和困难是 永远不能通过⼀
个轻松的谈话就能解决， 不管是你⾃我思考还是和别⼈探讨。

So I encourage you to ask yourselves: Where in your lives

right now might defining your fears be more important than
defining your goals? Keeping in mind all the while, the words
of Seneca: "We suffer more often in imagination than in
reality."
因此我⿎励你问⾃⼰： 你现在处在你⼈⽣中的哪个阶段 也许会让
你看清恐惧⽽不是⽬标？ 请将塞內卡的话铭记在⼼： “折磨我們的
往往是想像， ⽽不是真實”
 Day. Date.

你凭什么认为⾃⼰不会画画
Why people believe they can't draw
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 say they can't draw, I think it's more to do with beliefs
rather than 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,
and today I'd like to prove that to you. When I say "draw", I'm
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 be happy if, by the end of this session, you could draw
pictures a little bit like this?
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，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？
Day. Date.
Yes! And two, just be prepared to have a go. So grab a pen
and a piece of paper. OK, so here's how it's going to work: I’ll
show you the first cartoon we're going to do, so just watch to
begin 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. I'll draw the first line, you draw, and when you've done
that, look up, and I'll know you're ready for the next line.
Okay, here we 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
here, the ear. Next, some spiky hair. Next, put the pen to the
left to the mouth, little line like that. Pen under the ear, drop a
line 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 everyone. How are we all doing? OK. OK,
fantastic.
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！
Day. Date.
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 that would enable you to draw hundreds and
thousands of different cartoons, because we're just going to
do little variations 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. 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
Day. Date.
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 different. Let's put a little V-shape like that. Triangle.
And a little 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. Next, a bit more there. And watch, a couple
of triangles to make a little bow. Triangle at the bottom, rest of
the hair. Pen to the left of 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 little rest now. Take a rest. You're getting the idea. All we're
doing 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 unhappy, a bit like that, or you could experiment with,
perhaps, 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 things out. Look at this. Little squiggle.
There we are. So, all sorts of things we could do.
Day. Date.
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 little technique. Have a go at this: people with glasses
on. Just 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 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, line down, top of the shirt, left and right. So there
we 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
Day. Date.
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 them on using pictures for memory. A girl was trying
to 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
remind her that the red blood cells carry oxygen to all parts of
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,
and they often will want to make presentations memorable. So
again, a quick cartoon or sketch could be really good for that.
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？
Day. Date.
But the third example is - you shouldn't have favorites, should
you? This is my favorite. Have you ever been at the party
when someone asks you what you do? It gets a little bit
skeptical when people ask me that. This lady said to me, well -
I said, "I 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 said, "I work with some people" - she was a
volunteer - a group 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
thinking, "I've worked with children, with all sorts of adults;
I've never worked with a group like this." It turns out it was all
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。
Day. Date.
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
understanding. It can be quite an isolating condition; it can be
very, very frustrating and can lead to a loss of confidence.
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. But actually, I needn't have worried, because I'm
going to show you now the work that they did. It was one of the
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. This is a gentleman called David, and he's holding up
his picture, 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！
Day. Date.

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. Nobody mentioned it to me, nobody complained.
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.
It was quite a humbling session, one of the best things I felt
I've ever done. At the end of it, I had a lovely email from
doctor 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？
Day. Date.
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?
Beliefs that we could perhaps potentially challenge and think
differently about. If we did challenge those beliefs and think
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。
Day. Date.

逆袭，从假装强⼤开始
Your body language may shape who you are

So I want to start by offering you a free no-tech life hack, and

all it requires of you is this: that you change your posture for
two minutes. But before I give it away, I want to ask you to
right now do a little audit of your body and what you're doing
with your body. So how many of you are sort of making
yourselves smaller? Maybe you're hunching, crossing your
legs, maybe wrapping your ankles. Sometimes we hold onto
our arms like this. Sometimes we spread out. I see you. So I
want you to pay attention to what you're doing right now.
We're going to come back to that in a few minutes, and I'm
hoping that if you learn to tweak this a little bit, it could
significantly change the way your life unfolds.
⾸先我想要提供给你们⼀个免费的，⾮科技的⼈⽣窍门。你只需
这样做，改变你的姿势⼆分钟时间。但在我要把它告诉你们之
前，我想要请你们，就你们的⾝体和你们⾝体的⾏为做⼀下⾃我
审查。那么你们之中有多少⼈正蜷缩着⾃⼰? 或许你现在⼸着背，
还翘着⼆郎腿? 或者双臂交叉，有时候我们像这样抱住⾃⼰，有时
候展开双臂我看到你了现在请⼤家专⼼在⾃⼰的⾝上。我们等⼀
下就会回溯刚刚的事，希望你们可以稍微改变⼀下，这会让你的
⽣活变得很不⼀样。

So, we're really fascinated with body language, and we're

particularly interested in other people's body language. You
know, we're interested in, like, you know — an awkward
interaction, or a smile, or a contemptuous glance, or maybe a
very awkward wink, or maybe even something like a
handshake.
所以，我们很真的很执着于肢体语⾔，特别是对别⼈的肢体语⾔
感兴趣。你看，我们对尴尬的互动，或⼀个微笑，或轻蔑的⼀
瞥，或奇怪的眨眼，甚⾄是握⼿之类的事情感兴趣。
Day. Date.
Narrator: Here they are arriving at Number 10. This lucky
policeman gets to shake hands with the President of the United
States. Here comes the Prime Minister -- No.
解说员:他们来到了唐宁街10号，看看这个，这位幸运的警员可以
和美国总统握⼿ 噢，还有 来⾃....的总理?不！

Amy Cuddy: So a handshake, or the lack of a handshake, can

have us talking for weeks and weeks and weeks. Even the
BBC and The New York Times. So obviously when we think
about nonverbal behavior, or body language -- but we call it
nonverbals as social scientists -- it's language, so we think
about communication. When we think about communication,
we think about interactions. So what is your body language
communicating to me? What's mine communicating to you?
Amy Cuddy:所以⼀个握⼿，或没有握⼿。我们都可以⼤聊特聊⼀
番，即使BBC和纽约时报也不例外。我们说到肢体⾏为或肢体语⾔
时，我们将之归纳为社会科学。它就是⼀种语⾔，所以我们会想到
沟通。当我们想到沟通，我们就想到互动，所以你现在的⾝体语⾔
正在告诉我什么? 我的⾝体又是在向你传达什么?

And there's a lot of reason to believe that this is a valid way to

look at this. So social scientists have spent a lot of time
looking at the effects of our body language, or other people's
body language, on judgments. And we make sweeping
judgments and inferences from body language. And those
judgments can predict really meaningful life outcomes like
who we hire or promote, who we ask out on a date.
有很多理由让我们相信这些是有效的。社会科学家花了很多时间，
求证肢体语⾔的效果，或其它⼈的⾝体语⾔在判断⽅⾯的效应。⽽
我们环视⾝体语⾔中的讯息做决定和推论。这些结论可以预测⽣活
中很有意义的结果。像是我们雇⽤谁或给谁升职，邀请谁出去约
会。

For example, Nalini Ambady, a researcher at Tufts University,

shows that when people watch 30-second soundless clips of
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real physician-patient interactions, their judgments of the
physician's niceness predict whether or not that physician will
be sued. So it doesn't have to do so much with whether or not
that physician was incompetent, but do we like that person and
how they interacted? Even more dramatic, Alex Todorov at
Princeton has shown us that judgments of political candidates'
faces in just one second predict 70 percent of U.S. Senate and
gubernatorial race outcomes, and even, let's go digital,
emoticons used well in online negotiations can lead you to
claim more value from that negotiation. If you use them poorly,
bad idea. Right?
举例⽽⾔，Tufts⼤学的研究员，Nalini Ambady表⽰，⼈们观赏⼀
部医⽣和患者互动的30秒⽆声影⽚。他们对该医⽣的和善观感，可
⽤来预测该复健师是否会被告上法庭，跟这个医⽣能否胜任⼯作没
有太⼤关系，重点是我们喜不喜欢他，和他们是如何与⼈互动的?
进⼀步来说，普林斯顿的Alex Todorov 表⽰，我们对政治⼈物脸部
的喜好判断 ⼤概可⽤来对美国参议院和美国州长的。竞选结果做
70%的预测，甚⾄就⽹络上，在线聊天时使⽤的表情符号。可以帮
助你从交谈中得到更多信息。所以你千万别弄巧成拙，对吧?

So when we think of nonverbals, we think of how we judge

others, how they judge us and what the outcomes are. We tend
to forget, though, the other audience that's influenced by our
nonverbals, and that's ourselves. We are also influenced by our
nonverbals, our thoughts and our feelings and our physiology.
当我们提起肢体语⾔，我们就想到我们如何论断别⼈，别⼈如何论
断我们以及后果会是什么？我们往往忘记这点，受到肢体动作所影
响的那群观众 就是我们⾃⼰。我们也往往受⾃⼰的肢体动作，想
法，感觉和⼼理的所影响。

So what nonverbals am I talking about? I'm a social

psychologist. I study prejudice, and I teach at a competitive
business school, so it was inevitable that I would become
interested in power dynamics. I became especially interested in
nonverbal expressions of power and dominance.
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所以究竟我说的是怎样的⾮语⾔? 我是⼀位社会⼼理学家，我研究
偏见，我在⼀所极具竞争⼒的商业学院上课。因此⽆可避免地对权
⼒动⼒学感到着迷，特别是在⾮语⾔表达，对权⼒和⽀配的领域。

And what are nonverbal expressions of power and dominance?

Well, this is what they are. So in the animal kingdom, they are
about expanding. So you make yourself big, you stretch out,
you take up space, you're basically opening up. It's about
opening up. And this is true across the animal kingdom. It's not
just limited to primates. And humans do the same thing.
权⼒和⽀配的⾮语⾔表达究竟是什么? 嗯，让我细细道来 在动物王
国⾥，它们和扩张有关，所以你尽可能的让⾃⼰变⼤，你向外伸展
占满空间，基本上就是展开。关于展开，我说真的。透视动物世
界，这不仅局限于灵长类，⼈类也⼲同样的事。

So they do this both when they have power sort of chronically,

and also when they're feeling powerful in the moment. And
this one is especially interesting because it really shows us
how universal and old these expressions of power are. This
expression, which is known as pride, Jessica Tracy has studied.
She shows that people who are born with sight and people who
are congenitally blind do this when they win at a physical
competition.
不论是他们长期掌权或是在某个时间点感到权⼒⾼涨，他们都这么
做。特别有趣的原因是，它让我们明⽩权⼒的展现从来是如此地⼀
致，不管古今世界，这种展现，被认为是⼀种荣耀 。Jessica Tracy
研究表⽰，视⼒良好⽆碍，和先天视障的⼈在赢得⽐赛时都做了同
样的事。

So when they cross the finish line and they've won, it doesn't
matter if they've never seen anyone do it. They do this. So the
arms up in the V, the chin is slightly lifted.
当他们跨过终点线赢得⽐赛之际，⽆论能否看的见，他们都做这样
的动作，双臂呈V字型朝上，下巴微微抬起。
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What do we do when we feel powerless? We do exactly the
opposite. We close up. We wrap ourselves up. We make
ourselves small. We don't want to bump into the person next
to us. So again, both animals and humans do the same thing.
And this is what happens when you put together high and low
power. So what we tend to do when it comes to power is that
we complement the other's nonverbals. So if someone is being
really powerful with us, we tend to make ourselves smaller.
We don't mirror them. We do the opposite of them.
那我们感到⽆助的时候呢? 我们的⾏为正相反，我们封闭起来。我
们把⾃⼰蜷起来 让⾃⼰变得⼩⼀点，最好别碰到别⼈。这再⼀次
证明，⼈类和动物都做同样的事，这就是当你有⼒量和没⼒量时
的⾏为，所以当⼒量来临时，我们会迎合别⼈的⾮语⾔ 。若有⼈
之于我们相对权重时，我们倾向把⾃⼰变得较⼩，不会模仿他
们，我们做和他们正相反的事情。

So I'm watching this behavior in the classroom, and what do I

notice? I notice that MBA students really exhibit the full
range of power nonverbals. So you have people who are like
caricatures of alphas, really coming into the room, they get
right into the middle of the room before class even starts, like
they really want to occupy space. When they sit down, they're
sort of spread out. They raise their hands like this.
当我在课堂上观察这么现象时，你猜我发现什么? 我发现MBA的学
⽣真的很会就充分利⽤肢体语⾔。你会看到有些⼈像是统治者，
⾛进房间，课程开始之前⼀屁股坐在正中间，好像他们真的很想
占据整个教室似的。当他们坐下的时候，⾝体会展开，像这样举
⼿。

You have other people who are virtually collapsing when they
come in. As soon they come in, you see it. You see it on their
faces and their bodies, and they sit in their chair and they
make themselves tiny, and they go like this when they raise
their hand.
有些⼈则不然，他们⼀⾛进来你就会发现，从他们的脸和⾝体你
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会发现，他们坐在椅⼦上的时候把⾃⼰变得很萎靡。然后举⼿的
时候是这种姿势。

I notice a couple of things about this. One, you're not going to

be surprised. It seems to be related to gender. So women are
much more likely to do this kind of thing than men. Women
feel chronically less powerful than men, so this is not
surprising.
我观察到很多事情，其中⼀件，不令⼈惊讶 就是跟性别差异有
关。⼥⼈⽐男⼈更容易出现这种状况，⼥⼈⼀般⽐较容易⽐男⼈
感到⽆⼒，这并不太令⼈意外。

But the other thing I noticed is that it also seemed to be

related to the extent to which the students were participating,
and how well they were participating. And this is really
important in the MBA classroom, because participation
counts for half the grade.
然⽽我发现的另⼀件事是这似乎也跟学⽣参与的程度⾼低有关。
就MBA的课来说这真的⾮常重要，因为课堂参与程度要占成绩的
⼀半。

So business schools have been struggling with this gender

grade gap. You get these equally qualified women and men
coming in and then you get these differences in grades, and it
seems to be partly attributable to participation. So I started to
wonder, you know, okay, so you have these people coming in
like this, and they're participating. Is it possible that we could
get people to fake it and would it lead them to participate
more?
所以商学院⼀直以来都为此伤脑筋 ⼊学的时候男⽣⼥⽣是不分轩
轾的 可是成绩出来却有这些性别差异 ⽽看起来却有⼀部分原因和
参与度有关 所以我开始思索，好吧 这群⼈⼀开始进来是这样，他
们参与其中 那有没有可能让⼤家来假装 让他们更加参与进来?
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So my main collaborator Dana Carney, who's at Berkeley, and
I really wanted to know, can you fake it till you make it? Like,
can you do this just for a little while and actually experience a
behavioral outcome that makes you seem more powerful? So
we know that our nonverbals govern how other people think
and feel about us. There's a lot of evidence. But our question
really was, do our nonverbals govern how we think and feel
about ourselves?
我在Berkeley的主要合作研究伙伴，Dana Carney 我很想知道，你
能假装直到你成功吗？ 譬如说，只做⼀下下然后就体验到⼀个，
让你感到更加充满⼒量的结果。所以得知⾮语⾔如何掌控他⼈，
对我们的想法和感受。有很多证据可以证明 但我们的问题是，我
们⾮语⾔的部分，是否真的掌控我们对⾃⼰的想法和感受?

There's some evidence that they do. So, for example, we smile
when we feel happy, but also, when we're forced to smile by
holding a pen in our teeth like this, it makes us feel happy. So
it goes both ways. When it comes to power, it also goes both
ways. So when you feel powerful, you're more likely to do
this, but it's also possible that when you pretend to be
powerful, you are more likely to actually feel powerful.
这⾥确实有些证据可以表明。举例来说，当我们⾼兴的时候我们
会笑 但同样地，当我们含着⼀只笔练习笑容的时候，我们也会感
到开⼼。这说明这是相互的。说到⼒量的时候 亦是如此。所以当
我们感到充满⼒量的时候 你更加可能会这样做，但你也可能，假
装⾃⼰很有⼒量，然后真的感到⼒量强⼤。

So the second question really was, you know, so we know that

our minds change our bodies, but is it also true that our bodies
change our minds? And when I say minds, in the case of the
powerful, what am I talking about?
那第⼆个问题就是，你看 我们知道⼼理状态会影响我们的⾝体，
那⾝体是否能影响⼼理呢? 这⾥所说的⼼理充满⼒量，究竟指的是
什么?
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So I'm talking about thoughts and feelings and the sort of
physiological things that make up our thoughts and feelings,
and in my case, that's hormones. I look at hormones. So what
do the minds of the powerful versus the powerless look like?
我指的是想法和感觉和可以组成我们想法和感受的实际事物。我
这⾥是指荷尔蒙。我指的是这个 充满⼒量和没有⼒量的⼼智，是
什么样的呢?

So powerful people tend to be, not surprisingly, more assertive

and more confident, more optimistic. They actually feel
they're going to win even at games of chance. They also tend
to be able to think more abstractly. So there are a lot of
differences. They take more risks. There are a lot of
differences between powerful and powerless people.
Physiologically, there also are differences on two key
hormones: testosterone, which is the dominance hormone, and
cortisol, which is the stress hormone.
毫不令⼈意外，⼼理坚强的⼈往往 ⽐较果断，⾃信，且乐观 就连
在赌注⾥也觉得他们会赢。他们也倾向于能够抽象地思考，所以
这其中有很⼤区别。他们更敢于冒险，充满⼒量与否的⼼智⼆者
存有许多不同。⽣理上两个关键的贺尔蒙，睾丸酮，是⼀种⽀配
荷尔蒙。可的松是⼀种压⼒荷尔蒙。

So what we find is that high-power alpha males in primate

hierarchies have high testosterone and low cortisol, and
powerful and effective leaders also have high testosterone and
low cortisol. So what does that mean? When you think about
power, people tended to think only about testosterone, because
that was about dominance. But really, power is also about how
you react to stress.
我们发现，灵长类的雄性⾸领，有⾼浓度的睪丸酮和低浓度的可
的松。相同情形也在强⽽有⼒的领导⼈⾝上可见。这表⽰什么? 当
你想到⼒量，⼈们往往只想到睪丸酮，因为它代表⽀配统治。但
⼒量其实是在于你如何应对压⼒。
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So do you want the high-power leader that's dominant, high on
testosterone, but really stress reactive? Probably not, right?
You want the person who's powerful and assertive and
dominant, but not very stress reactive, the person who's laid
back.
所以你会想要⼀个，有着很⾼浓度的睪丸酮但同时又⾼度紧张的
领导吗? ⼤概不会是吧?你会希望那个⼈是充满⼒量，肯定果断且
知道如何⽀配。但不是⾮常紧张，或是懒洋洋的。

So we know that in primate hierarchies, if an alpha needs to

take over, if an individual needs to take over an alpha role sort
of suddenly, within a few days, that individual's testosterone
has gone up significantly and his cortisol has dropped
significantly. So we have this evidence, both that the body can
shape the mind, at least at the facial level, and also that role
changes can shape the mind. So what happens, okay, you take
a role change, what happens if you do that at a really minimal
level, like this tiny manipulation, this tiny intervention? "For
two minutes," you say, "I want you to stand like this, and it's
going to make you feel more powerful."
灵长类动物的⾦字塔⾥，如果⼀个⾸领想要掌控这个种群，或取
代原先的⾸领，⼏天之内，那⼀⽅体内的睪丸酮会⼤⼤地上升。
⽽其可的松会剧烈地下降，⾝体影响⼼理之例，由此可见⼀斑 ⾄
少就表⾯⽽⾔是如此。同时⾓⾊的转换也会影响⼼智。所以，如
果你改变⾓⾊ 就⼀个⼩改变，像这样⼀个⼩⼩的操作，这样⼀个
⼩⼩的⼲预? "持续两分钟"你说，"我要你们这样站着， 它会让你
感到更加充满⼒量"。

So this is what we did. We decided to bring people into the lab

and run a little experiment, and these people adopted, for two
minutes, either high-power poses or low-power poses, and I'm
just going to show you five of the poses, although they took
on only two. So here's one. A couple more. This one has been
dubbed the "Wonder Woman" by the media. Here are a couple
more. So you can be standing or you can be sitting. And here
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are the low-power poses. So you're folding up, you're making
yourself small. This one is very low-power. When you're
touching your neck, you're really protecting yourself.
我们是这样做的，我们决定将⼈们带进实验室，做⼀个⼩实验。这
些⼈将维持有⼒或⽆⼒的姿势两分钟，然后我就会告诉你 这五种姿
势，虽然他们只做了两种 这是其⼀ 看看这些，这个被媒体取名为
"神⼒⼥超⼈" 。还有这些，或站或坐，这些是⽆⼒的姿势。你双⼿
交叉，试着让⾃⼰变⼩⼀点 这是⾮常⽆⼒的⼀张，当你在摸你的脖
⼦，你其实在保护⾃⼰。

So this is what happens. They come in, they spit into a vial, for
two minutes, we say, "You need to do this or this." They don't
look at pictures of the poses. We don't want to prime them with
a concept of power. We want them to be feeling power. So two
minutes they do this. We then ask them, "How powerful do you
feel?" on a series of items, and then we give them an
opportunity to gamble, and then we take another saliva sample.
That's it. That's the whole experiment.
实际的状况是，他们进来取出唾液，维持⼀个姿势达两分钟，他们
不会看到姿势的照⽚，因为我们不想要影响他们，我们希望他们⾃
⼰感觉到⼒量。不是吗?所以他们做了整整两分钟，我们关于⼀些
事物问:"现在你觉得⾃⼰多有⼒量?" 受试者接着会有⼀个博奕的机
会，接着再取得唾液范本，这就是整个实验。

So this is what we find. Risk tolerance, which is the gambling,

we find that when you are in the high-power pose condition, 86
percent of you will gamble. When you're in the low-power
pose condition, only 60 percent, and that's a whopping
significant difference.
我们发现到风险承担能⼒， 也就是在赌博时，当处于强有⼒的姿势
的时 86%的⼈会选择赌博，相对处于⼀个较⽆⼒的姿势时，只有
60%的⼈，这真是很令⼈惊讶的差异 。

Here's what we find on testosterone. From their baseline when

they come in, high-power people experience about a 20-percent
increase, and low-power people experience about a 10-percent
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decrease. So again, two minutes, and you get these changes.
Here's what you get on cortisol. High-power people experience
about a 25-percent decrease, and the low-power people
experience about a 15-percent increase.
就睪丸酮⽽⾔我们发现 这些⼈进来的那⼀刻起，有⼒量的那些
⼈，会有20%的提⾼，⽆⼒的⼈则下降10%。所以，再次地，当你
有这些改变。有⼒的⼈可的松下降25%， ⽽⽆⼒的⼈可的松则上升
15%。

So two minutes lead to these hormonal changes that configure

your brain to basically be either assertive, confident and
comfortable, or really stress-reactive, and feeling sort of shut
down. And we've all had the feeling, right? So it seems that
our nonverbals do govern how we think and feel about
ourselves, so it's not just others, but it's also ourselves. Also,
our bodies change our minds.
⼆分钟可以让这些荷尔蒙改变，使你的脑袋变得果断，⾃信和⾃在
或⾼度紧张以及感到与世隔绝。我们都曾有过这些体验对吗? 看来
⾮语⾔确实掌控，我们对⾃⼰的想法和感受不只是别⼈，更是我们
⾃⼰ 同时，我们的⾝体可以改变我们的⼼理。

But the next question, of course, is, can power posing for a few
minutes really change your life in meaningful ways? This is in
the lab, it's this little task, it's just a couple of minutes. Where
can you actually apply this? Which we cared about, of course.
And so we think where you want to use this is evaluative
situations, like social threat situations. Where are you being
evaluated, either by your friends? For teenagers, it's at the
lunchroom table. For some people it's speaking at a school
board meeting. It might be giving a pitch or giving a talk like
this or doing a job interview. We decided that the one that most
people could relate to because most people had been through,
was the job interview.
但下⼀个问题，当然，就是维持数分钟的姿势，是否真能引导⼀个
更有意义的⼈⽣呢? 刚刚都只是在实验室哩，⼀个⼩实验，你知道
的，只有⼏分钟。你要怎么实现这⼀切呢? 落实在我们关⼼的地⽅
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呢? 我们关⼼的其实是，我是说 你在那⾥可以⽤这些技巧去评估时
势，像是社交威胁的情形。譬如说你被⼈打量时? 或者是青少年吃
午餐的时候，你知道，对有些⼈来说就好像在开学校的董事会。有
时候是⼀个⼩演讲，有时是像这种讲演，或是⼯作⾯试时，我们后
来决定⽤⼀个最多⼈能做⽐较的，因为⼤部分⼈都曾经⾯试⼯作
过。

So we published these findings, and the media are all over it,
and they say, Okay, so this is what you do when you go in for
the job interview, right? You know, so we were of course
horrified, and said, Oh my God, no, that's not what we meant
at all. For numerous reasons, no, don't do that. Again, this is
not about you talking to other people. It's you talking to
yourself.
我们将这些发现发表出来，接着媒体就⼤量曝光 说，好，所以你
去⾯试时， 你得这样做，对吧? 我们当然⼤吃⼀惊，表⽰我的天
啊，不不不，我们不是这个意思。不管什么原因，不不，千万别这
么做。这和你跟别⼈交谈⽆关 ，这是你在和你⾃⼰交谈 。

What do you do before you go into a job interview? You do

this. You're sitting down. You're looking at your iPhone -- or
your Android, not trying to leave anyone out. You're looking at
your notes, you're hunching up, making yourself small, when
really what you should be doing maybe is this, like, in the
bathroom, right? Do that. Find two minutes. So that's what we
want to test. Okay? So we bring people into a lab, and they do
either high- or low-power poses again, they go through a very
stressful job interview. It's five minutes long.
你在⾯试⼯作之前会怎么做?你会这样，对吧?你会做下来，你盯着
⾃⼰的爱疯 或者安卓，转移⾃⼰的视线，你看着⾃⼰的笔记，你
把⾃⼰蜷缩起来，试着让⾃⼰变得⼩⼀点。你真正需要做的应该是
找个浴室，然后这样，花个两分钟。所以我们想做是这个 把⼈带
进实验室，他们再次保持有⼒或⽆⼒姿势，接着进⾏⼀个⾼度压⼒
的⾯试为时五分钟。
Day. Date.
They are being recorded. They're being judged also, and the
judges are trained to give no nonverbal feedback, so they look
like this. Imagine this is the person interviewing you. So for
five minutes, nothing, and this is worse than being heckled.
People hate this. It's what Marianne LaFrance calls "standing
in social quicksand." So this really spikes your cortisol. So
this is the job interview we put them through, because we
really wanted to see what happened. We then have these
coders look at these tapes, four of them.
所有都会被记录下来同时也会被评论，⽽这些考官都接受过训
练，不会给予任何⾮语⾔的反馈。所以他们看起来就像这样，像
图上所⽰，想象⼀下，这个⼈正在⾯试你 整整五分钟，什么都没
有，这⽐刁难诘问更难受 ⼤家都不喜欢这种⽅式。这就是
Marianne LaFrance 所谓的 "陷⼊社交流沙中" 这可以⼤⼤激发你的
可的松，我们给予受试者这样的⾯试，因为我们真的想看看会有
什么样的结果，接着我们得出下列四种结果 。

They're blind to the hypothesis. They're blind to the

conditions. They have no idea who's been posing in what
pose, and they end up looking at these sets of tapes, and they
say, "We want to hire these people," all the high-power posers.
" We don't want to hire these people. "
受试者不知假设前提和状况下 没有⼈知道谁摆什么样的姿势，接
着他们观看这些带⼦ 然后他们说，"噢，我们想要录⽤这些⼈"--
那些摆强有⼒姿势的⼈--"这些⼈我们不想录⽤" 。

We also evaluate these people much more positively overall."

But what's driving it? It's not about the content of the speech.
It's about the presence that they're bringing to the speech.
Because we rate them on all these variables related to
competence, like, how well-structured is the speech? How
good is it? What are their qualifications? No effect on those
things. This is what's affected. These kinds of things. People
are bringing their true selves, basically. They're bringing
themselves. They bring their ideas, but as themselves, with
no, you know, residue over them. So this is what's driving the.
Day. Date.
effect, or mediating the effect
我们也评量这群⼈整体⽽⾔更正⾯，但背后的原因是什么? 这跟演
讲的内容⽆关，⽽是他们在演讲中带出来的存在感。同时，我们也
就这些关于能⼒之变动因素评价他们，像是演讲的整体架构怎样?
它有多棒?讲员的证照学历? 这些全都⽆关。有影响的是 这些事。
基本上⼈们表达真实的⾃⼰，就他们⾃⼰，他们的想法，当他们⼼
⾥没有芥蒂，这就是被后真实的⼒量，或者可以说是计划的结果。

So when I tell people about this, that our bodies change our
minds and our minds can change our behavior, and our
behavior can change our outcomes, they say to me, "It feels
fake." Right?
所以当我告诉⼈们 我们的⾝体会改变⼼理，⼼理会改变⾏为，⽽
⾏为会改变结果，他们跟我说 "我不这么觉得--听起来好像是假的"
对吗?

So I said, fake it till you make it. It's not me. I don't want to get
there and then still feel like a fraud. I don't want to feel like an
impostor. I don't want to get there only to feel like I'm not
supposed to be here. And that really resonated with me,
because I want to tell you a little story about being an impostor
and feeling like I'm not supposed to be here.
我就说，你就假装⼀直到你达成⽬的为⽌。不是我啦，我不想要到
达到那个⽬标后仍然感觉像是⼀个骗局，我不想要成为⼀个骗⼦，
我⼀点也不想达到那个⽬标才发觉我不应该如此。我真是有感⽽发
的，这⾥跟⼤家分享⼀个⼩故事，关于成为⼀个骗⼦然后感到不应
该在这⾥的故事。

When I was 19, I was in a really bad car accident. I was

thrown out of a car, rolled several times. I was thrown from the
car. And I woke up in a head injury rehab ward, and I had been
withdrawn from college, and I learned that my IQ had dropped
by two standard deviations, which was very traumatic. I knew
my IQ because I had identified with being smart, and I had
been called gifted as a child. So I'm taken out of college, I
Day. Date.
keep trying to go back. They say, "You're not going to finish
college. Just, you know, there are other things for you to do,
but that's not going to work out for you."
在我19岁的时候，发⽣了⼀场很严重的车祸，我整个⼈飞出车
外，滚了好⼏翻，我是弹出车外的，之后在休息室醒来以后发现
头部重伤。我从⼤学⾥休学，别⼈告知我智商下降了2个标准差，
情况⾮常⾮常糟糕，我知道我的智商应该是多少，因为我以前被
⼈家认为是很聪明的那种 ⼩时候⼤家都觉得我很有才华。当我离
开⼤学时，我试着回去 他们说都告诉我说，"你没有办法毕业的。
你知道，你还可以做很多其它的事阿， 别往死胡同⾥钻了。"

So I really struggled with this, and I have to say, having your

identity taken from you, your core identity, and for me it was
being smart, having that taken from you, there's nothing that
leaves you feeling more powerless than that.
我死命挣扎，我必须承认 当你的认同感被剥夺的时候，那个主要
的⾝分认同 就我⽽⾔是我的智⼒被夺⾛了 再没有⽐这个更加⽆助
的时候了。

So I felt entirely powerless. I worked and worked, and I got

lucky, and worked, and got lucky, and worked.
我感到完全的⽆助，我拼命地疯狂地努⼒ 幸运眷顾，努⼒，幸运
眷顾，再努⼒。

Eventually I graduated from college. It took me four years

longer than my peers, and I convinced someone, my angel
advisor, Susan Fiske, to take me on, and so I ended up at
Princeton, and I was like, I am not supposed to be here. I am
an impostor. And the night before my first-year talk, and the
first-year talk at Princeton is a 20-minute talk to 20 people.
最终我从学校毕业了。 我⽐同侪多花了四年的时间，然后说服我
的恩师，Susan Fiske 让我进去，所以我最后进⼊了普林斯顿。我
当时觉得，我不应该在这⾥，我是个骗⼦。在我第⼀年演讲的那
个晚上， 普林斯顿第⼀年的演讲 ⼤约是对20个⼈做20分钟的演
讲。
Day. Date.
That's it. I was so afraid of being found out the next day that I
called her and said, "I'm quitting." She was like, "You are not
quitting, because I took a gamble on you, and you're staying.
You're going to stay, and this is what you're going to do. You
are going to fake it. You're going to do every talk that you ever
get asked to do. You're just going to do it and do it and do it,
even if you're terrified and just paralyzed and having an out-of-
body experience, until you have this moment where you say,
'Oh my gosh, I'm doing it. Like, I have become this. I am
actually doing this.'" So that's what I did. Five years in grad
school, a few years, you know, I'm at Northwestern, I moved to
Harvard, I'm at Harvard, I'm not really thinking about it
anymore, but for a long time I had been thinking, "Not
supposed to be here."
就这样，我当时如此害怕隔天被拆穿 所以我打给她说，"我不⼲
了。" 她说:"你不可以不⼲， 因为我赌在你⾝上了，你得留下。 你
会留下，你将会留下来了。 你要骗过所有⼈。 你被要求的每个演
讲你都得照办，你得⼀直讲⼀直讲，即使你怕死了，脚瘫了 灵魂
出窍了，直到你发现你在说 "噢，我的天啊，我正在做这件事 我已
经成为它的⼀部分了，我正在做它。" 这就是说所做的，硕⼠的五
年 这些年，我在Northwestern 我后来去了哈佛，之前有很长⼀段时
间我都在想这件事 "不应该在这。"

So at the end of my first year at Harvard, a student who had

not talked in class the entire semester, who I had said, "Look,
you've gotta participate or else you're going to fail," came into
my office. I really didn't know her at all. She came in totally
defeated, and she said, "I'm not supposed to be here." And that
was the moment for me. Because two things happened. One
was that I realized, oh my gosh, I don't feel like that anymore. I
don't feel that anymore, but she does, and I get that feeling.
And the second was, she is supposed to be here! Like, she can
fake it, she can become it.
所以哈佛第⼀年结束 我对整个学期在课堂上都没有说话的⼀个学
⽣说: 你得参与融⼊否则你不会过这⼀科的 来我的办公室吧。其实
我压根就不认识她。 她说:她很挫败地进来了，她说 "我不应该在
Day. Date.
这⾥的。" 就在此刻，两件事发⽣了 我突然p。你知道吗。 我再也
不会有那种感觉，但她有，我能体会到她的感受。 第⼆个想法
是，她应该在这⾥! 她可以假装，⼀直到她成功为⽌。

So I was like, "Yes, you are! You are supposed to be here! And
tomorrow you're going to fake it, you're going to make
yourself powerful, and, you know --And you're going to go
into the classroom, and you are going to give the best
comment ever." You know? And she gave the best comment
ever, and people turned around and were like, oh my God, I
didn't even notice her sitting there.
所以我跟她说，"你当然应该! 你应该在这⾥!" 明天起你就假装 你要
让⾃⼰充满⼒量，你要知道 你将会--你要⾛进教室 你会发表最棒
的评论。" 你知道吗?她就真的发表了最成功的评论 ⼤家都回过神
来，他们就好像 喔我的天啊，我竟没有注意到她坐在那⾥，你知
道吗?

She comes back to me months later, and I realized that she had
not just faked it till she made it, she had actually faked it till
she became it. So she had changed. And so I want to say to
you, don't fake it till you make it. Fake it till you become it.
Do it enough until you actually become it and internalize.
⼏个⽉后她来找我，我才明⽩ 她不仅只是假装到她成功为⽌ 她已
经融会贯通了 整个⼈脱胎换⾻ 我想对⼤家说，不要仅为了成功⽽
假装 要把它溶到你⾻⼦⾥去。知道吗? 持续地做直到它内化到你的
⾻髓⾥。

The last thing I'm going to leave you with is this. Tiny tweaks
can lead to big changes. So, this is two minutes. Two minutes,
two minutes, two minutes. Before you go into the next
stressful evaluative situation, for two minutes, try doing this,
in the elevator, in a bathroom stall, at your desk behind closed
doors. That's what you want to do. Configure your brain to
cope the best in that situation. Get your testosterone up. Get
your cortisol down.
Day. Date.
Don't leave that situation feeling like, oh, I didn't show them
who I am. Leave that situation feeling like, I really feel like I
got to say who I am and show who I am.
最后与⼤家分享的是 ⼩⼩的调整可以有⼤⼤的改变 就⼆分钟 ⼆分
钟，⼆分钟，⼆分钟 在你进⾏下⼀场紧张的评估之前 拿出⼆分
钟，尝试做这个，电梯⾥ 浴室间，房门关起在你的桌⼦前⾯ 你就
这么做，设置你的脑袋 以发挥最⼤效益 提升你的睪丸铜，降低你
的可的松 千万别留下，噢，我没把最好的表现出来那种遗憾 ⽽是
留下，噢，我真想 让他们知道，让他们看见，我是个怎样的⼈

So I want to ask you first, you know, both to try power posing,
and also I want to ask you to share the science, because this is
simple. I don't have ego involved in this. Give it away. Share it
with people, because the people who can use it the most are the
ones with no resources and no technology and no status and no
power. Give it to them because they can do it in private. They
need their bodies, privacy and two minutes, and it can
significantly change the outcomes of their life.
在这⾥我想要求⼤家，你知道的 尝试这有⼒的姿势 同时也想请求
各位 把这项科学分享出去，因为它很简单 我可不是⾃尊⼼的问
题，放开它。和⼈分享 因为最经常可以使⽤它的⼈会是那些 没有
资源和技术的⼀群⼈ 没有社会地位和权势。把这个传达给他们 好
让他们可以私下这样做 他们会需要他们的⾝体，隐私和那⼆分钟
然后这会⼤⼤地改变他们⽣活的结果。
Day. Date.

⼥孩要勇敢⽽不必完美
Teach girls bravery, not perfection
So a few years ago, I did something really brave, or some
would say really stupid. I ran for Congress.For years, I had
existed safely behind the scenes in politics as a fundraiser, as an
organizer, but in my heart, I always wanted to run. The sitting
congresswoman had been in my district since 1992. She had
never lost a race, and no one had really even run against her in a
Democratic primary. But in my mind, this was my way to make
a difference, to disrupt the status quo. The polls, however, told a
very different story. My pollsters told me that I was crazy to
run, that there was no way that I could win.
⼏年前， 我做了⼀些⾮常勇敢的事， 或许有些⼈会说很愚蠢的事。
我参选国会议员。很多年来，我安全地存在于 政治活动背后 作为资
⾦筹集⼈，作为组织者， 但我的内⼼， 我⼀直希望参选。 我所在
选区的国会议员⼥⼠ 从1992年起担任这个职务。 她从未输过⼀场选
战， 没有⼈真正认真地 在民主选举中与她竞争。 但在我⼼中，这
就是我 创造不同的⽅式， 改变现状。 民意调查，然⽽， 显⽰出完
全不同的故事。 我的民调专家告诉我 我要参选简直疯了， 我不可
能会赢。

But I ran anyway, and in 2012, I became an upstart in a New

York City congressional race. I swore I was going to win. I had
the endorsement from the New York Daily News, the Wall
Street Journal snapped pictures of me on election day, and
CNBC called it one of the hottest races in the country. I raised
money from everyone I knew, including Indian aunties that
were just so happy an Indian girl was running.
但我还是参选了， 在2012年，我成了崛起的新秀 参选纽约市国会竞
选。 我发誓我会赢。 我得到了《纽约每⽇新闻》的认可， 《华尔
街⽇报》刊登了我在选举⽇的照⽚， 美国全国⼴播公司财经频道称
之为 全国范围内最热的选战。 我从我认识的每个⼈那⾥筹钱， 包
括印度阿姨们 她们很⾼兴⼀个印度⼥⽣参选。
Day. Date.
But on election day, the polls were right, and I only got 19
percent of the vote, and the same papers that said I was a
rising political star now said I wasted 1.3 million dollars on
6,321 votes. Don't do the math. It was humiliating.
但选举⽇，民调是对的， 我只拿到了19%的选票， 那张曾称我为
新兴政治明星的报纸 现在却说我浪费了130万美⾦ 在6321张选票
上。 不要算数字。 太丢脸了。

Now, before you get the wrong idea, this is not a talk about
the importance of failure. Nor is it about leaning in. I tell you
the story of how I ran for Congress because I was 33 years old
and it was the first time in my entire life that I had done
something that was truly brave, where I didn't worry about
being perfect.
现在，在你们得到错误观点前， 这不是⼀个讲述 失败有多重要的
演说。 也不是说⼥孩要向前⼀步。 我讲述的故事是 我如何参选国
会议员的 因为我只有33岁 这是我⼈⽣中第⼀次 做出真正勇敢的
事， 没有担⼼完美。

And I'm not alone: so many women I talk to tell me that they
gravitate towards careers and professions that they know
they're going to be great in, that they know they're going to be
perfect in, and it's no wonder why. Most girls are taught to
avoid risk and failure. We're taught to smile pretty, play it
safe, get all A's.Boys, on the other hand, are taught to play
rough, swing high, crawl to the top of the monkey bars and
then just jump off headfirst.
我不是⼀个⼈： 太多⼥⼠曾告诉我 她们多么被职业和专业吸引 她
们知道她们会做得很好， 她们知道她们会⾮常完美， 不⾜为奇。
绝⼤多数的⼥孩被教育 来规避风险和失败。 我们被教育要有漂亮
的微笑， 不要冒险，课程拿全A。 男孩们，另⼀⽅⾯来说， 被教
育成要更加勇猛， 冲击更⾼的⽬标， 爬上单杠最⾼的那层然后往
下跳。

And by the time they're adults, whether they're negotiating a

raise or even asking someone out on a date, they're habituated
 Day. Date.
to take risk after risk. They're rewarded for it. It's often said in
Silicon Valley, no one even takes you seriously unless you've
had two failed start-ups. In other words, we're raising our girls
to be perfect, and we're raising our boys to be brave.
当他们成长为⼤⼈， ⽆论他们是在谈判加薪 或是约某⼈出去玩，
他们习惯于接受⼀个⼀个挑战。 他们也为此得到回报奖赏。 在矽
⾕有这样的说法， 没⼈把你当回事 除⾮你创业失败两次以上。 另
⼀句话说， 我们教育培养⼥孩⼦们追求完美， 我们教育培养男孩
⼦们要勇敢。

Some people worry about our federal deficit, but I, I worry

about our bravery deficit. Our economy, our society, we're just
losing out because we're not raising our girls to be brave. The
bravery deficit is why women are underrepresented in STEM,
in C-suites, in boardrooms, in Congress, and pretty much
everywhere you look.
有些⼈担⼼我们的联邦⾚字， 但是，我担⼼我们的勇⽓⾚字。 我
们的经济，我们的社会， 我们在遭受损失， 因为我们没有教育⼥
孩⼦们要勇敢。 勇⽓⾚字就是为什么⼥性 在科学技术⼯程数学
（STEM）领域， 在企业⾼管层，在董事会，在国会， 在你所看到
的任何地⽅ 都未被充分代表。

In the 1980s, psychologist Carol Dweck looked at how bright

fifth graders handled an assignment that was too difficult for
them. She found that bright girls were quick to give up. The
higher the IQ, the more likely they were to give up. Bright
boys, on the other hand, found the difficult material to be a
challenge. They found it energizing. They were more likely to
redouble their efforts.
在1980年代，⼼理学家Carol Dweck 观察研究了五年级学⽣ 如何处
理⼀项 对他们来说太困难的作业。 她发现，聪明的⼥孩们很快就
放弃了。 智商越⾼的⼥孩， 放弃的可能性越⼤。 男孩们， 将困难
的材料视为⼀个挑战。 他们为此精⼒充沛。 他们更倾向于双倍努
⼒。
Day. Date.
What's going on? Well, at the fifth grade level, girls routinely
outperform boys in every subject, including math and science,
so it's not a question of ability. The difference is in how boys
and girls approach a challenge. And it doesn't just end in fifth
grade. An HP report found that men will apply for a job if they
meet only 60 percent of the qualifications, but women, women
will apply only if they meet 100 percent of the qualifications.
100 percent. This study is usually invoked as evidence that,
well, women need a little more confidence. But I think it's
evidence that women have been socialized to aspire to
perfection, and they're overly cautious.
发⽣了什么？ 嗯，在五年级， ⼥孩总的来说⽐男孩 在各个科⽬的
表现都要好， 包括数学和科学， 所以这不是能⼒的问题。 不同点
在于男孩和⼥孩 如何看待挑战。 这不⽌于五年级。 ⼀份惠普报告
指出 男性会递出⼯作申请 如果他们只达到60%的招聘要求， ⽽⼥
性，⼥性只有在 100%达到招聘要求的时候 才会递出申请。 百分之
百。 这份研究通常会被作为 证据来说，嗯， ⼥性需要更多的⾃
信。 但我认为这是证据 说明⼥性长期被赋予 追逐完美， 她们太过
谨慎了。

And even when we're ambitious, even when we're leaning in,
that socialization of perfection has caused us to take less risks
in our careers. And so those 600,000 jobs that are open right
now in computing and tech, women are being left behind, and
it means our economy is being left behind on all the innovation
and problems women would solve if they were socialized to be
brave instead of socialized to be perfect.
即使是当我们雄⼼勃勃， 即使我们向前⼀步， 社会对完美的要求
让我们在职业发展中 选择冒更⼩的风险。 现在，在计算机和科技
领域， 有六⼗万个开放申请的⼯作职位， ⼥性被抛在了后⾯， 这
也意味着我们的经济 被远远抛在了后⾯ ⼥性可以解决的创新和难
题 如果⼥性被教育要勇敢 ⽽不是完美。

It turns out that our girls are really good at coding, but it's not
enough just to teach them to code.My friend Lev Brie, who is a
professor at the University of Columbia and teaches intro to
Day. Date.
Java tells me about his office hours with computer science
students. When the guys are struggling with an assignment,
they'll come in and they'll say, "Professor, there's something
wrong with my code." The girls will come in and say,
"Professor, there's something wrong with me."
结果显⽰⼥孩们 ⾮常善于编程， 但教给她们如何写代码 是完全不
够的。我的朋友Lev Brie， 是哥伦⽐亚⼤学的教授 他教授Java编程
他告诉我他对电脑科学学⽣开放的 咨询时间⾥发⽣的故事。 当男
⽣们艰难应对⼀个作业的时候， 他们会过来然后说， “教授，我编
的程序 出了点问题。” ⼥⽣们会过来然后说， “教授，我出了点问
题。”

We have to begin to undo the socialization of perfection, but

we've got to combine it with building a sisterhood that lets
girls know that they are not alone. Because trying harder is not
going to fix a broken system. I can't tell you how many women
tell me, I'm afraid to raise my hand, I'm afraid to ask a
question, because I don't want to be the only one who doesn't
understand, the only one who is struggling.
我们必须要撤销 对⼥性社会化的完美主义， 我们必须要将这和 建
⽴⼥性⽀持系统⼀起 让⼥孩们知道 她们并不孤单。 因为再努⼒地
尝试 也⽆法修补⼀个破裂的系统。 太多的⼥性朋友告诉我，“我害
怕举⼿发⾔， 我害怕问问题， 因为我不想做那个 那个唯⼀不懂的
⼈， 那个唯⼀挣扎的⼈。

When we teach girls to be brave and we have a supportive

network cheering them on, they will build incredible things,
and I see this every day. Take, for instance, two of our high
school students who built a game called Tampon Run -- yes,
Tampon Run -- to fight against the menstruation taboo and
sexism in gaming.
当我们教⼥孩们要勇敢 我们要有⽀持她们的系统 来⿎励她们， 她
们会有伟⼤的成就， 我每天都看到这些事。 举个例⼦， 两个⾼中
学⽣ 制作了⼀个游戏叫做卫⽣棉逃亡,对，卫⽣棉逃亡-- 来反对游
戏中的⽉经标记 和对⼥性的歧视。
Day. Date.
Or the Syrian refugee who dared show her love for her new
country by building an app to help Americans get to the polls.
Or a 16-year-old girl who built an algorithm to help detect
whether a cancer is benign or malignant in the off chance that
she can save her daddy's life because he has cancer. These are
just three examples of thousands, thousands of girls who have
been socialized to be imperfect, who have learned to keep
trying, who have learned perseverance. And whether they
become coders or the next Hillary Clinton or Beyoncé, they
will not defer their dreams.
或是叙利亚难民 她展⽰了对新国家的爱 制作了⼀款应⽤程序 让美
国⼈轻松了解民调。 或是⼀个16岁的⼥孩 她建⽴了⼀套运算系统
来帮助测算癌症是 良性的还是恶性的， 抱着⼀丝希望能救她 患癌
症的⽗亲。 这只是成千上万个例⼦中的三个， 成千上万个⼥孩 被
社会化为不完美的， 她们学习如何不断尝试， 学着如何持之以
恒。 ⽆论她们未来会成为程序员 或是下⼀个希拉⾥·克林顿 或是碧
昂斯， 她们不会推迟⾃⼰的梦想。

And those dreams have never been more important for our
country. For the American economy, for any economy to grow,
to truly innovate, we cannot leave behind half our population.
We have to socialize our girls to be comfortable with
imperfection, and we've got to do it now. We cannot wait for
them to learn how to be brave like I did when I was 33 years
old. We have to teach them to be brave in schools and early in
their careers, when it has the most potential to impact their
lives and the lives of others, and we have to show them that
they will be loved and accepted not for being perfect but for
being courageous.
这些梦想对我们国家来说 是多么重要。 对美国的经济， 对任何成
长中的经济， 对真正的创新开发， 我们不能丢下半数的⼈⼜。 我
们需要社会化地教⼥孩们 适应习惯不完美， 我们现在开始就要这
样做。 我们不能等到她们 ⾃⼰去学习如何勇敢 就像我33岁时那
样。 我们要教她们勇敢 在学校 在职业起步的时期， 在能够影响她
们的⼈⽣ 以及其他⼈的⼈⽣ 重要的时期， 要让她们知道 她们会被
Day. Date.
爱被接受 不是因为完美 ⽽是因为充满勇⽓。

And so I need each of you to tell every young woman you

know -- your sister, your niece, your employee, your colleague
-- to be comfortable with imperfection, because when we teach
girls to be imperfect, and we help them leverage it, we will
build a movement of young women who are brave and who
will build a better world for themselves and for each and every
one of us.
我需要你们每个⼈ 告诉你认识的每个年轻⼥⼠ -- 你的姐妹，你的侄
⼥， 你的雇员，你的同事 -- 习惯接受不完美， 因为当我们告诉⼥
孩 不必完美的时候， 我们帮助她们平衡这样的关系， 我们会有更
多勇敢的年轻⼥⼠ 这些⼥⼠为她们⾃⼰ 和我们每个⼈建⽴更好的
世界。

Chris Anderson: Reshma, thank you. It's such a powerful vision

you have. You have a vision. Tell me how it's going. How many
girls are involved now in your program?Reshma Saujani: Yeah.
So in 2012, we taught 20 girls. This year we'll teach 40,000 in
all 50 states.
克⾥斯·安德森：Reshma，谢谢你。 这是⾮常强⼤的憧憬。 你很
有眼光。 现在进⾏的怎么样了。 现在有多少⼥孩 加⼊了你的项⽬
活动？Reshma Saujani：是的。 在2012年，有20个⼥孩参与。 今
年，我们有4万名⼥孩 来⾃美国50个州。

And that number is really powerful, because last year we only

graduated 7,500 women in computer science. Like, the problem
is so bad that we can make that type of change quickly.
这个数字真的很厉害， 因为去年我们只有7500名⼥性 拿到电脑科学
的学位。 问题很严重 所以我们才能快速做出改变。

CA: And you're working with some of the companies in this

room even, who are welcoming graduates from your program?
CA：你和现在会场⾥⼀些公司合作 它们欢迎你结业于 你的项⽬的
学⽣吗？
Day. Date.
RS: Yeah, we have about 80 partners, from Twitter to Facebook
to Adobe to IBM to Microsoft to Pixar to Disney, I mean, every
single company out there. And if you're not signed up, I'm
going to find you, because we need every single tech company
to embed a Girls Who Code classroom in their office.
RS：是的，我们有 ⼤概80个合作公司， 从推特到脸书 还有Adobe，
IBM，微软 ⽪克斯，还有迪斯尼， 我是说，每⼀家公司。 如果你
还没和我们签合作， 我会去找你， 因为我们需要每个科技公司 都
有能够编程的⼥孩 在他们的办公室⼯作。

CA: And you have some stories back from some of those
companies that when you mix in more gender balance in the
engineering teams, good things happen.
CA：你有⼀些故事 来⾃于那些公司 当公司性别更平等的时候 在⼯
程队，有好事情发⽣。

RS: Great things happen. I mean, I think that it's crazy to me to

think about the fact that right now 85 percent of all consumer
purchases are made by women. Women use social media at a
rate of 600 percent more than men. We own the Internet, and
we should be building the companies of tomorrow. And I think
when companies have diverse teams, and they have incredible
women that are part of their engineering teams, they build
awesome things, and we see it every day.
RS：太棒的事情了。 我是说，对我来说这样的事实 简直令⼈发疯
85%的消费⾏为来⾃于⼥性。 ⼥性使⽤社交媒体的⽐率 是男性的六
倍。 我们拥有⽹络， 我们未来会创建公司。 我想，当公司的团队
更加多元化， 他们的⼯程队有卓越的⼥性， 他们会建造美好的建
筑， 我们每天都看到这些。

CA: Reshma, you saw the reaction there. You're doing

incredibly important work. This whole community is cheering
you on. More power to you. Thank you.
CA：Reshma，你看到了现场观众的反应。 你在做卓越又重要的⼯
作。 整个群体都在为你欢呼打⽓。 希望你更加成功。谢谢。
 Day. Date.

贫穷的本质
Poverty isn't a lack of character; it's a lack of cash
I'd like to start with a simple question: Why do the poor make
so many poor decisions? I know it's a harsh question, but take a
look at the data. The poor borrow more, save less, smoke more,
exercise less, drink more and eat less healthfully. Why?Well,
the standard explanation was once summed up by the British
Prime Minister, Margaret Thatcher. And she called poverty "a
personality defect."A lack of character, basically.
让我们从⼀个简单的问题开始： 为什么穷⼈总是做出不好的决策？
我知道这是⼀个残酷的问题， 但是让我们看看数据。 穷⼈借钱越
多，积蓄越少， 抽烟越多，锻炼越少，喝酒越多， 饮⾷越不健康。
为什么呢？标准的解释 是由英国⾸相Margaret Thatcher总结的。 她
将贫穷称为“⼀种⼈格缺陷”简⽽⾔之，就是缺少⼀种品格。

Now, I'm sure not many of you would be so blunt. But the idea
that there's something wrong with the poor themselves is not
restricted to Mrs. Thatcher. Some of you may believe that the
poor should be held responsible for their own mistakes. And
others may argue that we should help them to make better
decisions. But the underlying assumption is the same: there's
something wrong with them. If we could just change them, if
we could just teach them how to live their lives, if they would
only listen. And to be honest, this was what I thought for a long
time. It was only a few years ago that I discovered that
everything I thought I knew about poverty was wrong.
我知道你们⼤部分⼈不会这么直接。 但是，不⽌Thatcher夫⼈⼀个
⼈持有这种观点—— 穷⼈之所以贫穷是因为他们⾃⼰有问题。 ⼀些
⼈会认为 穷⼈应该为他们⾃⼰的错误买单。 另⼀些⼈会反驳,我们
应该帮助他们去做正确的决定。 但是潜在的假设是相同的： 穷⼈⼀
定有问题。 如果我们能改变他们，如果我们能教他们去正确地⽣
活， 如果他们能听从我们的劝告。坦诚地说， 长期以来，我也是这
么认为的。 然⽽，就在⼏年前，我才发现 我对于贫困的⼀切看法都
Day. Date.
是错误的。

It all started when I accidentally stumbled upon a paper by a

few American psychologists. They had traveled 8,000 miles, all
the way to India, for a fascinating study. And it was an
experiment with sugarcane farmers. You should know that
these farmers collect about 60 percent of their annual income
all at once, right after the harvest. This means that they're
relatively poor one part of the year and rich the other. The
researchers asked them to do an IQ test before and after the
harvest. What they subsequently discovered completely blew
my mind. The farmers scored much worse on the test before
the harvest. The effects of living in poverty, it turns out,
correspond to losing 14 points of IQ. Now, to give you an idea,
that's comparable to losing a night's sleep or the effects of
alcoholism.
⼀切都源于⼀次偶然的机会，我发现了⼀篇 由⼏位美国⼼理学家发
表的⽂章。 他们前往印度，跋涉8000英⾥， 去进⾏⼀项有趣的研
究。 这是⼀个针对⽢蔗种植者的实验。 你们应该知道，农民们60%
的年收⼊ 都来⾃于 丰收之后。 这意味着他们每年有⼀段时间相对
贫穷 另⼀段时间相对富裕。 研究⼈员分别在丰收前和丰收后对农
民们进⾏智商测试。 他们随后的发现令我震惊。 测试表明，农民
们在丰收前的智商较低。 在贫困中⽣活的结果就是—— 智商降低
14点。 现在，再讲⼀个 能让你们彻底失眠的观点， 甚⾄连酗酒也
不管⽤。

A few months later, I heard that Eldar Shafir, a professor at

Princeton University and one of the authors of this study, was
coming over to Holland, where I live. So we met up in
Amsterdam to talk about his revolutionary new theory of
poverty. And I can sum it up in just two words: scarcity
mentality. It turns out that people behave differently when they
perceive a thing to be scarce. And what that thing is doesn't
much matter -- whether it's not enough time, money or food.
⼏个⽉后，我听说 普林斯顿⼤学的教授、该研究的作者之⼀Eldar
Shafir 将要来到我所在的荷兰。 于是我们在阿姆斯特丹见⾯ 谈到了
Day. Date.
他那⾰命性的贫困新理论。 我将这个理论总结为⼏个字： 匮乏⼼
态。 当⼈们察觉到缺乏某种东西时 他们的⾏为就会发⽣变化。 ⽆
论这个“东西”是什么—— 缺时间、缺钱或缺⾷物。

You all know this feeling, when you've got too much to do, or
when you've put off breaking for lunch and your blood sugar
takes a dive. This narrows your focus to your immediate lack --
to the sandwich you've got to have now, the meeting that's
starting in five minutes or the bills that have to be paid
tomorrow. So the long-term perspective goes out the window.
You could compare it to a new computer that's running 10
heavy programs at once. It gets slower and slower, making
errors. Eventually, it freezes -- not because it's a bad computer,
but because it has too much to do at once. The poor have the
same problem. They're not making dumb decisions because
they are dumb, but because they're living in a context in which
anyone would make dumb decisions.
你们都知道这种感觉， 当你有太多事情要做时， 或者当你没吃早
餐时 你的⾎糖骤降。 你满脑⼦都是你所缺乏的东西—— 你现在必
须得吃的三明治（缺乏⾷物）， 将在5分钟内开始的会议（缺少时
间） 或是必须于明天前⽀付的账单（缺钱）。 这就导致你⽆法从
长远的⾓度去思考。 就像⼀台新电脑 ⼀次性运⾏10个庞杂的程
序。 它会变得越来越慢，出现错误。 最终，死机了—— 不是因为
它是⼀台坏电脑， ⽽是因为它⼀次性要处理太多程序。 穷⼈⾯临
着同样的问题。 他们做出不好的决定，不是因为他们是蠢⼈， ⽽
是因为他们⽣活在⼀个 任何⼈都会做出愚蠢的决定的环境中。

So suddenly I understood why so many of our anti-poverty

programs don't work. Poverty is not a lack of knowledge. A
recent analysis of 201 studies on the effectiveness of money-
management training came to the conclusion that it has almost
no effect at all. Now, don't get me wrong -- this is not to say
the poor don't learn anything -- they can come out wiser for
sure. But it's not enough. Or as Professor Shafir told me, "It's
like teaching someone to swim and then throwing them in a
stormy sea."
Day. Date.
瞬间我明⽩了 为什么这么多反贫穷计划都不管⽤。 贫穷不是因为知
识匮乏。 最近，⼀项针对201起 ⾦钱管理训练的有效性分析表明 这
种训练完全⽆效。 请不要误解了我的意思—— 我不是说穷⼈不学⽆
术—— 他们当然可以变得更加聪明。 但这还不够。 或者说，就像
Shafir教授所说， “就像是刚开始教⼀个⼈游泳 却⽴马把他们扔进波
涛汹涌的⼤海。”
I still remember sitting there, perplexed. And it struck me that
we could have figured this all out decades ago. I mean, these
psychologists didn't need any complicated brain scans; they
only had to measure the farmer's IQ, and IQ tests were invented
more than 100 years ago. Actually, I realized I had read about
the psychology of poverty before. George Orwell, one of the
greatest writers who ever lived, experienced poverty firsthand in
the 1920s. "The essence of poverty," he wrote back then, is that
it "annihilates the future." And he marveled at, quote, "How
people take it for granted they have the right to preach at you
and pray over you as soon as your income falls below a certain
level."
我仍然记得，我坐在那， 困惑不解。 教授的话给我带来了巨⼤的冲
击—— 我们本应在⼏⼗年前就想明⽩。 我的意思是说，这些⼼理学
家不需要任何复杂的⼤脑扫描； 他们只需要测量⼀下农民们的智
商， ⽽智商测试在100多年前就被发明出来了。 事实上，我意识到
我以前读过关于贫穷⼼理学的书籍。 世界上最著名的作家之⼀
George Orwell 在1920年代曾亲⾝经历过贫穷。 他在书中写到：“贫
穷的本质， 是摧毁未来。” 他感叹道： “⼈们理所应当地认为 当你
的收⼊在贫困线以下时 他们有权教导你并为你祈祷。”

Now, those words are every bit as resonant today. The big
question is, of course: What can be done? Modern economists
have a few solutions up their sleeves. We could help the poor
with their paperwork or send them a text message to remind
them to pay their bills. This type of solution is hugely popular
with modern politicians, mostly because, well, they cost next to
nothing. These solutions are, I think, a symbol of this era in
which we so often treat the symptoms, but ignore the underlying
cause.
Day. Date.
如今，这些话仍然能引起共鸣。 当然，最⼤的问题是： 我们能做些
什么？ 现代经济学家已经想出⼀些解决办法。 我们可以帮助穷⼈做
⼀些⽂书⼯作 或者给他们发消息提醒他们⽀付账单。 这种类型的解
决办法颇受当代政客欢迎， 主要是因为， 这⼏乎没有成本。 我认
为，这种解决办法是这个时代的⼀个标签—— 我们往往只关注表
象， 却忽略深层原因。

So I wonder: Why don't we just change the context in which the

poor live? Or, going back to our computer analogy: Why keep
tinkering around with the software when we can easily solve the
problem by installing some extra memory instead? At that
point, Professor Shafir responded with a blank look. And after a
few seconds, he said, "Oh, I get it. You mean you want to just
hand out more money to the poor to eradicate poverty. Uh, sure,
that'd be great. But I'm afraid that brand of left-wing politics
you've got in Amsterdam -- it doesn't exist in the States."
试问： 我们为什么不去改变穷⼈的⽣活环境？ 让我们回到前⾯提到
的电脑类⽐： 与其⼀直纠结于⼀点点改进软件， 为什么我们不简单
地直接增加⼀些额外的内存呢？ 这时，Shafir教授露出⼀副茫然的
表情。 ⼏秒钟后，他说： “噢，我知道了。 你的意思是你想给穷⼈
发钱 以根除贫困。 额，当然，这是个好想法。 但是，恐怕你在阿
姆斯特丹提出的 这种左翼政策的想法—— 在美国并不存在。”

But is this really an old-fashioned, leftist idea? I remembered

reading about an old plan -- something that has been proposed
by some of history's leading thinkers. The philosopher Thomas
More first hinted at it in his book, "Utopia," more than 500
years ago. And its proponents have spanned the spectrum from
the left to the right, from the civil rights campaigner, Martin
Luther King, to the economist Milton Friedman. And it's an
incredibly simple idea: basic income guarantee. What it is?
Well, that's easy. It's a monthly grant, enough to pay for your
basic needs: food, shelter, education. It's completely
unconditional, so no one's going to tell you what you have to do
for it, and no one's going to tell you what you have to do with it.
Day. Date.
但这真的是⼀个过时的左派想法吗？ 我记得我看到过⼀个以前的计
划—— 由⼀些历史上重要的思想家提出。 500多年前，哲学家
Thmas More在他的著作“乌托邦” 最先提及了这个计划。 它的⽀持
者遍布左翼和右翼， 包括⼈权运动者Martin Luther King， 及经济
学家Milton Friedman。 这个计划简单得不可置信： 保障基本收
⼊。什么意思呢？ 很简单。 就是每⽉的补助⾦，保障基本开⽀：
⾷物，住宿，教育。 这是⽆条件给予的， 没有⼈会告诉你如何去
得到它， 没有⼈会告诉你如何去使⽤它。

The basic income is not a favor, but a right. There's absolutely

no stigma attached. So as I learned about the true nature of
poverty, I couldn't stop wondering: Is this the idea we've all
been waiting for? Could it really be that simple? And in the
three years that followed, I read everything I could find about
basic income. I researched the dozens of experiments that have
been conducted all over the globe, and it didn't take long before
I stumbled upon a story of a town that had done it -- had
actually eradicated poverty. But then ... nearly everyone forgot
about it.
这个基本收⼊不是⼀种恩惠，⽽是⼀种权利这绝对不是什么见不得
⼈的事。 正如我对贫穷本质的理解⼀样。 我⽌不住在想： 这是我
们⼀直都在期待的想法吗？ 它真的就这么简单吗？ 随后的三年
中， 我阅读了⼀切我能找到的关于基本收⼊的书籍。 我研究了⼏
⼗个 遍布全球进⾏的实验， 很快我发现了⼀个镇⼦的故事—— 真
正根除了贫困。 然⽽... ⼏乎没有⼈记得。

This story starts in Dauphin, Canada. In 1974, everybody in

this small town was guaranteed a basic income, ensuring that
no one fell below the poverty line. At the start of the
experiment, an army of researchers descended on the town. For
four years, all went well. But then a new government was
voted into power, and the new Canadian cabinet saw little point
to the expensive experiment. So when it became clear there
was no money left to analyze the results, the researchers
decided to pack their files away in some 2,000 boxes. Twenty-
Day. Date.
five years went by, and then Evelyn Forget, a Canadian
professor, found the records.
这个故事开始于加拿⼤Dauphin。 1974年，这个镇⼦上的每个⼈都
得到了基本收⼊保障⾦， 没有⼈掉到贫困线以下。 在实验的开
始， ⼀队研究学者空降在镇⼦上。 在随后的四年，⼀切都很顺
利。 然⽽，新政府掌权， 加拿⼤新内阁认为这项昂贵的实验没有
任何意义。 所以，很明显，没有⾜够的资⾦去⽀撑结果分析⼯作，
学者们将这些⽂件打包装进2000个箱⼦⾥并带⾛。 25年过去了， ⼀
位加拿⼤教授Evelyn Forget 发现了这些记录。

For three years, she subjected the data to all manner of

statistical analysis, and no matter what she tried, the results
were the same every time: the experiment had been a
resounding success.
三年间，她⽤尽各种⽅法对这些数据进⾏统计分析， 不管何种⽅
法， 每⼀次的结果都是⼀样的： 这是⼀个彻彻底底成功的实验。

Evelyn Forget discovered that the people in Dauphin had not

only become richer but also smarter and healthier. The school
performance of kids improved substantially. The
hospitalization rate decreased by as much as 8.5 percent.
Domestic violence incidents were down, as were mental health
complaints. And people didn't quit their jobs. The only ones
who worked a little less were new mothers and students -- who
stayed in school longer. Similar results have since been found
in countless other experiments around the globe, from the US
to India.
Evely Forget发现 在Dauphin，⼈们不仅变得更加富有， 还变得更加
聪明且健康。 孩⼦们在学校的表现有了⼤幅度进步。 就医率下降
了8.5%。 家庭暴⼒事件减少了， 精神健康问题也减少了。 ⽽且⼈
们都去⼯作。 只有新晋母亲和学⽣们⼯作得少⼀些—— 学⽣们在
学校的时间增加。 从美国到印度，全球范围内， 不计其数的其他
实验 也得到了相似的结论。
Day. Date.
So ... here's what I've learned. When it comes to poverty, we,
the rich, should stop pretending we know best. We should stop
sending shoes and teddy bears to the poor, to people we have
never met. And we should get rid of the vast industry of
paternalistic bureaucrats when we could simply hand over
their salaries to the poor they're supposed to help.
所以... 我得到了如下结论。 当贫困出现时， 我们这些富有的⼈，
应该停⽌我们假装最了解穷⼈。 我们应该停⽌给穷⼈们、我们没
见过的⼈们 送去鞋⼦和泰迪熊。 我们应该根除⼤张旗⿎式的专断
官僚主义， 我们可以把⼯资 给那些应该受到帮助的穷⼈们。

Because, I mean, the great thing about money is that people

can use it to buy things they need instead of things that self-
appointed experts think they need. Just imagine how many
brilliant scientists and entrepreneurs and writers, like George
Orwell, are now withering away in scarcity. Imagine how
much energy and talent we would unleash if we got rid of
poverty once and for all. I believe that a basic income would
work like venture capital for the people. And we can't afford
not to do it, because poverty is hugely expensive. Just look at
the cost of child poverty in the US, for example. It's estimated
at 500 billion dollars each year, in terms of higher health care
spending, higher dropout rates, and more crime. Now, this is
an incredible waste of human potential.
因为，我认为，钱应该花在 穷⼈们需要的地⽅ ⽽不是专家们认为
他们需要的地⽅。 想象⼀下有多少杰出的科学家、企业家和作
家， 例如George Orwell， 因为缺钱⽽陨落。 想象⼀下，如果我们
能⼀次性让所以⼈彻底摆脱贫困 有多少能量和天赋能够被释放。
我认为，保障基本收⼊是对⼈们的⼀项风险投资。 ⽽且我们不得
不这么做， 因为贫穷的代价太昂贵了。 ⽐如，让我们看看在美国
⽤于⼉童贫困的⽀出。 每年估计有5000亿美元 ⽤于解决越来越⾼
的卫⽣保健开⽀，越来越⾼的辍学率 及越来越多的犯罪。 现在看
来，这是对于⼈类潜能的⼀种不可置信的浪费。
 Day. Date.
But let's talk about the elephant in the room. How could we
ever afford a basic income guarantee? Well, it's actually a lot
cheaper than you may think. What they did in Dauphin is
finance it with a negative income tax. This means that your
income is topped up as soon as you fall below the poverty line.
And in that scenario, according to our economists' best
estimates, for a net cost of 175 billion -- a quarter of US
military spending, one percent of GDP -- you could lift all
impoverished Americans above the poverty line.
让我们讨论⼀下最关键的问题。 我们是否能够承担基本收⼊保
障？ 其实这⽐你们想象的要便宜得多。 在Dauphin，政府给予⼈民
最低收⼊补贴。 这意味着只要你掉到贫困线以下 你的收⼊就会提
⾼。 在这种情形下， 据我们的经济学家最乐观的估计， 净⽀出
1750亿美⾦—— 美国军费⽀出的四分之⼀，全国GDP的百分之⼀
—— 你就可以将美国所有的贫困⼈⼜拉⾄贫困线以上。

Now, that should be our goal.The time for small thoughts and
little nudges is past. I really believe that the time has come for
radical new ideas, and basic income is so much more than just
another policy. It is also a complete rethink of what work
actually is. And in that sense, it will not only free the poor, but
also the rest of us.
现在来看，这应该是我们共同的⽬标。前⾯所讲都是⼀些琐碎的想
法和说服... 现在到了最根本的新想法的时间， 保障基本收⼊不仅仅
是⼀个新政策。 它还是关于对于“⼯作”本质的全⾯的再思考。 就
其意义⽽⾔， 它不仅将解放穷⼈， 还将解放我们其余的⼈。

Nowadays, millions of people feel that their jobs have little

meaning or significance. A recent poll among 230,000
employees in 142 countries found that only 13 percent of
workers actually like their job. And another poll found that as
much as 37 percent of British workers have a job that they
think doesn't even need to exist. It's like Brad Pitt says in
"Fight Club," "Too often we're working jobs we hate so we can
buy shit we don't need."
Day. Date.
现如今，成千上万的⼈认为 他们的⼯作没有任何意义或并不重要。
最近的⼀个针对142个国家共23,0000员⼯ 的问卷调查发现 只有13%
的员⼯真正热爱他们的⼯作。 另⼀项调查发现英国37%的员⼯ 认为
他们的⼯作根本没有存在的价值。 就像Brad Pitt在搏击俱乐部中所
说 “我们总是在做着那些我们憎恨的⼯作， 买着那些我们根本不需
要的东西。”

Now, don't get me wrong -- I'm not talking about the teachers
and the garbagemen and the care workers here. If they stopped
working, we'd be in trouble. I'm talking about all those well-
paid professionals with excellent résumés who earn their
money doing ... strategic transactor peer-to-peer meetings while
brainstorming the value add-on of disruptive co-creation in the
network society.
现在，请不要误解我—— 在这⾥我不是说⽼师、清洁⼯ 及看护⼯
作者。 如果他们停⽌⼯作， 那⿇烦可就⼤了。 我是说那些所有的
有着出⾊的履历、拿着⾼薪⽔的专家们 他们在社交⽹络中通过战略
性的会议， 并努⼒想出创造性毁灭的附加价值 来赚钱。

Or something like that. Just imagine again how much talent

we're wasting, simply because we tell our kids they'll have to
"earn a living." Or think of what a math whiz working at
Facebook lamented a few years ago: "The best minds of my
generation are thinking about how to make people click ads."
或者类似的情况。 让我们想象⼀下我们浪费了多少天分， 仅仅因
为我们告诉我们的孩⼦们他们不得不为了⽣存⽽⼯作。 或者，看看
⼏年前在Facebook⼯作的⼀个数学天才抱怨的， “我这代最优秀的
思想 是考虑如何让⼈们点击更多的⼴告。”

I'm a historian. And if history teaches us anything, it is that

things could be different. There is nothing inevitable about the
way we structured our society and economy right now. Ideas
can and do change the world. And I think that especially in the
past few years, it has become abundantly clear that we cannot
stick to the status quo -- that we need new ideas.
Day. Date.
我是⼀个历史学家。 如果历史教给我们任何东西， 那就是事情可
以不⼀样。 我们建⽴起我们的社会和经济 不是只有⼀种⽅式。 思
想可以并且正在改变世界。 我认为，特别是在过去⼏年， 我们不
能安于现状， 这变得越来越明确了—— 我们需要新的想法。

I know that many of you may feel pessimistic about a future of

rising inequality, xenophobia and climate change. But it's not
enough to know what we're against. We also need to be for
something. Martin Luther King didn't say, "I have a
nightmare."
我知道你们中的许多⼈对未来加剧的不平等、 仇外、 以及⽓候变
化 感到悲观。 但是光知道我们反对什么是不够的。 我们需要做些
什么。 Martin Luther King没有说，“我有⼀个噩梦。”

So ... here's my dream: I believe in a future where the value of

your work is not determined by the size of your paycheck, but
by the amount of happiness you spread and the amount of
meaning you give. I believe in a future where the point of
education is not to prepare you for another useless job but for a
life well-lived. I believe in a future where an existence without
poverty is not a privilege but a right we all deserve. So here we
are. Here we are. We've got the research, we've got the
evidence and we've got the means.
所以... 这是我的梦想： 我相信在未来， 你⼯作的价值 不由你赚的
钱决定， ⽽是由你传播的快乐和 你创造的意义决定。 我相信在未
来， 教育的⽬的不在于为⼀个⽆意义的⼯作做好准备， ⽽在于为
有意义的⼀⽣做好准备。 我相信在未来， 脱离贫困不是⼀项特
权， ⽽是我们应得的⼀项权利。 所以有我们。 有我们。 我们进⾏
研究，我们得到证据， 我们创造意义。

Now, more than 500 years after Thomas More first wrote about
a basic income, and 100 years after George Orwell discovered
the true nature of poverty, we all need to change our
worldview, because poverty is not a lack of character. Poverty
is a lack of cash.
Day. Date.
现在，在Thomas More第⼀次描述基础收⼊500年之后 以及在
George Orwell发现贫穷的实质100年之后， 我们需要改变我们的世
界观， 因为贫穷不是缺少⼀种⼈格。 贫穷就是缺少⾦钱。
Day. Date.

请停⽌糟蹋⾃⼰
How to stop screwing yourself over
Bigger welcome! Hello, San Francisco! oh my God, blinding
light! Hi, everybody! How are you? Fine?! Oh my gosh! Okay,
so... My name is Mel Robbins, and for the last seventeen years,
I have done nothing but help people get everything that they
want. Within reason! My husband's here. So, I've done it in the
courtroom, in the boardroom, in the bedroom, in people's living
room, whatever room you want to be in, if I'm there, I will help
you get whatever you want by any means necessary. For the
last three years – I host a syndicated radio show. Five days a
week, I go live in forty cities and I talk to men and women
across America who feel stuck.
热烈欢迎 ！你好，旧⾦⼭ ！ 噢我的天哪，灯光好亮 ！ 嗨，⼤家好
吗？ 挺好？ ！ 哦我天啊 ！好，那么...... 我的名字是梅尔·罗宾斯
（Mel Robbins）， 过去的⼗七年中， 除了帮助他⼈得到他们想要
的⼀切， 我没做什么其他事。 当然是合理范围内 ！我丈夫在场
呢。 所以，我在法庭上， 在会议室⾥，在卧室⾥， 在⼈们的客厅
⾥， 在任何你能想到的地⽅， 凡是我在的地⽅， 我会以任何必要
的⼿段 帮助你得到任何想要的东西。 过去的三年，我主持⼀个全
国性的电台节⽬。 每周 5 天，我的节⽬ 在四⼗个城市现场直播 和
全美各地感到束⼿⽆策的⼈们谈话。

Do you know that a third of Americans feel dissatisfied with

their lives right now? That is a hundred million people! That's
insane! And I've come face to face with it in this new show that
I'm doing, which is also insane, it's called "In-laws".
你知道现在有三分之⼀的美国⼈对他们的⽣活感到不满吗? 那就是 1
亿⼈ ！ 这太夸张了 ！ 我正在做的⼀档疯狂的新节⽬ 直⾯这个问
题， 这个节⽬叫 "亲家（In-laws) "。

I move in with families across America – You guessed it! Who

Day. Date.
are at war with their in-laws. We move them into the same
house, I verbally assassinate everybody, we open up Pandora's
box, and I get people to stop arguing about the donuts and who
is hosting Thanksgiving dinner, and talk about the real stuff
about.
我搬去美国各地的家庭 和他们同住——你猜对了! 这些家庭 正和他
们的亲家闹别扭。 我们住在同⼀屋檐下， 我对每个⼈都是嘴上不
饶⼈， 我们惹了许多⿇烦， 我让他们别为了甜甜圈， 或为谁来主
办感恩节晚餐争论不休， 应该谈谈实质的东西。

And that's what I want to talk to you I'm here for you. I'm
going to tell you everything I know in less than eighteen
minutes about how to get what you want. So I want you to take
a millisecond right now and think about what you want. You!
And I want you to be selfish. Screw Simon and the "We" thing.
This is about me, right now! Sorry, Simon. What do you want?
And here's the deal. I don't want it to sound good to other
people. Being healthy will not get your ass on a treadmill.
Losing your manboobs, so you can hook up with somebody,
now that's motivation.
这些也是我想要跟你们谈的。 我为了你们站在这⼉。 我要⽤不到
18 分钟的时间倾我所知 告诉你们如何获得你想要的。 所以，现在
请各位花⼀毫秒 想⼀下你想要什么。 你们！ 我要你们⾃私⼀点。
别管西蒙和 "我们" 想什么。 这是关于我⾃⼰，就现在 ！抱歉，西
蒙。 你想要什么？这问题要这样看。 不⽤说得冠冕堂皇。 光是强
⾝健体哪有什么动⼒。 把你男性乳房给瘦没了 才能把到个妹⼦，
那才是动⼒。

So, I want to know: What do you want? Do you want to lose

weight? Do you want to triple your income? Do you want to
start a nonprofit? Do you want to find love? What is it? Get it,
right here.
所以，我想知道： 你想要什么？ 你想减肥吗？ 你想要你收⼊翻三
倍吗？ 你想要建⽴⼀个⾮营利组织吗？ 你想要找到真爱吗？ 想要
什么？ 留住它，在这⾥。
Day. Date.
You know what it is, don't analyze it to death, just pick
something. That's part of the problem. You won't pick. So,
we're going to be talking about how you get what you want.
And frankly, getting what you want is simple. But notice I
didn't say it was easy. It's very simple. In fact, if you think
about it, we live in the most amazing moment in time. So that
thing that you have up here, whatever it may be, you want to
use healthy eating to cure your diabetes, you want to figure out
how to take care of the elders and start a new hospice center,
you want to move to Africa and build a school...
你知道想要什么， 别往死⾥分析，就选⼀个。 这是问题的⼀部
分，你没法选择。 所以，我们要谈谈 你如何得到你想要的。 坦率
地说，得到你想要的很简单， 但注意，我没说这很容易。 它很简
单。 事实上，如果你想⼀想， 我们⽣活在历史上最神奇的时刻。
你脑袋⾥想的事⼉，不管是什么， 你想要使⽤健康饮⾷治好糖尿
病， 你想要知道如何照顾⽼年⼈ 并成⽴⼀个临终关怀中⼼， 你想
要去⾮洲建⽴⼀所学校......

Guess what? You can walk into a book store – right now! – and
buy at least ten books written by credentialed experts on how
the hell you do it. You could Google it. And you could
probably find at least, I don't know - a thousand blogs
documenting the step, by step, by step transformation that
somebody else is already doing. You can find anybody online
and cyber-stalk them! You can just walk in their footsteps –
just use the science of drafting.
你知道吗？ 你可以⾛进⼀家书店—— 现在 ！—— 去买⾄少⼗本有
资深专家写的书 他们会告诉你怎么做。 你可以⾕歌搜索⼀下， 你
⼤概可以找到⾄少， 我不知道 —— ⼀千个博客记录着别⼈已经在
做的 ⼀步⼀步的改变。 你可以在⽹上找到任何⼈， 然后在⽹上跟
踪他们 ！ 你可以跟着他们的步骤 —— 就像打草稿⼀样。

Follow what everyone else has done, because somebody is

already doing it! So why don't you have what you want, when
you have all the information that you need, you have the
contacts that you need, there are probably free tools online that
Day. Date.
allow you to start a business, or join a group, or do whatever
the heck you want!? It all comes down to one word: F*©#.
跟随其他⼈已经做到的， 因为已经有⼈在做了！ 所以为什么你没
有得到你想要的？ 当你拥有必需的所有信息， 你拥有必需的联系
⼈， ⼤概也有免费的在线⼯具 让你开始⼯作， 或加⼊⼀个组织，
或者做任何你想做的 ！？ 这都得归结为⼀个词： F*©#.

Shut the front door, you know what I'm talking about? The f-
bomb. It's everywhere! You hear it all the time! I honestly
don't understand what the appeal is of the word. I mean, you
don't sound smart when you say it. And it's really not
expressing how you really feel. It's sort of a cheap shot to take.
And of course you know I'm talking about the word "fine".
"How you doing?" "Oh, I'm fine." Oh, really? You are?
Dragging around those extra forty pounds, you're fine? Feeling
like roommates with your spouse, and you're fine? You haven't
had sex in four months, you're fine? Really?! I don't think so!
But see, here's the deal with saying that you're fine: It's
actually genius. Because if you're fine, you don't have to do
anything about it.
把前门关上，你知道我说什么吗？ F——炸弹。它⽆处不在 ！ 你
总是听到它 ！ 我真⼼不明⽩这词的魅⼒是什么， 我是说，你说这
词的时候 听起来并不聪明， 它也不在表达你真实的感受。 它似乎
有点低级。当然你知道我在说这个词："挺好"。 "你好吗?" "哦，我
挺好"。 哦，真的吗？你是吗？ 拖着那多余的四⼗磅，你挺好？
与你的配偶感觉像室友，你挺好？ 你四个⽉没做爱了，你挺好？
真的吗？ ！ 我不这么觉得！ 不过，说你挺好的这事⼉呢， 其实蛮
天才的。因为如果你挺好， 你不⽤再做什么。

But when you think about this word "fine", it just makes me so
angry. Here we are at a conference about being alive and
you're going to describe the experience of being alive as
"fine"?!
但当你思考⼀下“挺好”这个词， 它就是让我很⽣⽓。 我们在⼀个
讨论关于活着的会议 然后你要描述活着的感受为 "挺好"？ ！
Day. Date.
What a flimsy and feeble word! If you're crappy, say you're
crappy! If you're amazing say you're amazing! Tell the truth!
And this not only goes for the social construct: "Oh, I don't
want to burden you with the fact that I hate my life", or: "Hey,
I'm amazing! But that would make you feel terrible." The
bigger issue – The bigger issue with "fine" is that you say it to
yourself. That thing that you want, I guarantee you, you've
convinced yourself that you're fine not having it.
⼀个多么单调微弱的词啊 ！ 如果你感到糟糕， 就说你很糟糕 ！
如果你感觉好极了， 就说你好极了 ！ 说实话 ！ ⽽且这不只是针
对这种社交观念： "哦，我不想因为厌恶 ⾃⼰的⽣活现状让你有负
担"， 或者："嘿，我的确很厉害 ！ 但这会让你感觉很糟。” 更⼤
的问题是—— "挺好"是你对⾃⼰说， 那个你想要的东西，我保证
你， 你已经说服了⾃⼰， 没有得到想要的也挺好。

That's why you're not pushing yourself. It's the areas in your
life where you've given up. Where you've said, "Oh, I'm fine.
My mom's never going to change, so I just can't have that
conversation." "I'm fine. We've got to wait until the kids
graduate, before we get divorced, so we'll just sleep in separate
bedrooms." "I'm fine. I lost my job, I can barely pay my bills,
but whatever – It's hard to get a job."
这就是为什么你不鞭策⾃⼰。 在你已经放弃了的⽣活领域， 当你
说过， “哦，我挺好。 我妈妈永远不会改， 所以我不能进⾏那场
对话。” “我挺好，我们得等到 孩⼦们毕业再离婚， 所以我们就分
房睡。” ”我挺好，我丢了我的⼯作， ⼏乎付不起账单， 但不管了
——找份⼯作太难了。”

One of the reasons why this word also just annoys me so much
is, scientists have calculated – Oh yeah, I'm coming down!
这个词那么烦我的的原因之⼀是 科学家们已经算出—— 哦耶，我
下来了 ！
Day. Date.

Scientists have calculated the odds of you being born. That's

right. They've crunched the numbers. I see you up there.
They've crunched the numbers on you – Yeah, you guys
standing up, you want to sit down for this. They've crunched the
numbers on you being born. And they took into account all of
the wars, and the natural disasters, and the dinosaurs, and
everything else. And do you realize that the odds, the odds of
you, yeah, right here, put your computer away, stand up for me,
Doug!
科学家们已经算出 你 出⽣的⼏率。 没错，他们捣⿎了数据， 我看
到上⾯的你了。 他们捣⿎了关于你的数据 没错，站起来的那⼏位，
你们最好先坐下来。 他们捣⿎了关于你出⽣的数据。 他们考虑了所
有的战争， 和⾃然灾害，以及恐龙， 和其他⼀切。 你知不知道这
个⼏率，你的⼏率， 对，就这⼉，收起你的电脑， 给我站起来，道
格！

So the odds of Doug here, turn around, say "hi" to everybody –

the odds of Doug being born at the moment in time he was born,
to the parents you were born to, with the DNA structure that you
have, one in four hundred trillion! Isn't that amazing? Doug: I'm
so lucky! Mel: Yes! You're not fine, you're fantastic! You have
life-changing ideas for a reason, and it's not to torture yourself.
Thank you. Thank you, Doug.
所以道格的⼏率—— 转过来和⼤家说“嗨”—— 道格出⽣的⼏率 在他
出⽣的时刻， 出⽣于你的⽗母， 携带着你体内的 DNA 结构， 是
400 兆之⼀ ！ 不是很令⼈惊讶吗? （道格： 我真幸运 ！） （梅尔：
是的 ！ 你不是挺好，你棒极了 ！） 你为了某个原因⽽产⽣改变⼈
⽣的想法， 那可不是为了折磨你⾃⼰。 谢谢。谢谢你，道格。

Christine was right when she said all of you could be on stage.
Because all of you – we're all in this category. One in four
hundred trillion. All day long you have ideas that could change
your life, that could change the world, that could change the
way that you feel, and what do you do with them? Nothing!
Day. Date.
克⾥斯蒂娜说得对， 你们所有⼈都可以在舞台上。 因为你们所有
⼈—— 我们都是同类。 400 兆 之⼀。 每天你都有可能 改变你的⽣
活的想法， 可能改变世界，可能改变你的感觉， 你⽤这些想法做
了什么呢？ 什么也没做 ！

Hopefully I won't moon you. You didn't pay for that. And I
want you to just think for a minute, because we all have – I
love to use the analogy "the inner snooze button" – you have
these amazing ideas that bubble up. You've been watching
people all day and I guarantee you, like ping pong balls – bam-
bam-bam and everytime you have an idea, what do you do?
What's the first decision you made this morning? I bet it was
to go back to bed. "Yeah, first decision today, I'm one in four
hundred trillion, I'm going to go back to sleep." And I get it!
Your bed is comfortable! It's cosy, it's warm!
但愿我不会露出屁股。 你没为那付钱。我希望你思考⼀下， 因为
我们都有—— 我喜欢使⽤类⽐ "内在打盹按钮"—— 你有这些很棒
的主意冒出来。 你已经看⼈看了⼀整天， 我保证，就像乒乓球
—— 邦、邦、邦——你有这些想法， 每当你有⼀个想法， 你做什
么？你今天早上做的第⼀个决定是什么？ 我打赌是回到床上。
“对，今天第⼀个决定， 我是 400 兆之⼀， 我要接着睡觉了。” 我
懂 ！你的床很舒服 ！ 它很舒适，它很温暖 ！

If you're lucky, you've got somebody that you love next to

you, or in my case, I've got my husband and my two kids and
possibly the dog.
如果你幸运的话， 你有个你爱你的⼈在⾝边 或者是我的话，我有
我的丈夫 和我的两个孩⼦，可能还有我们的狗。

And the reason why I'm bringing up this first decision that you
made today, and the inner snooze alarm, is because in any area
of your life that you want to change, any – there's one fact that
you need to know. This one: You are never going to feel like it.
Ever. No one's coming, motivation isn't happening, you're
never going to feel like it.
Day. Date.
为什么我提起你今天做的第⼀决定， 和内在的打盹闹钟，是因为 在你
想要改变的⽣命中的任何领域 任何—— 你需要知道⼀个事实。 这⼀
个： 你永远不会感觉想去做。 永远。 没⼈会来，毫⽆动⼒， 你永远
不会感觉想去做。

Scientists call it activation energy. That's what they call the

force required to get you to change from what you're doing on
autopilot to do something new. So try this test tomorrow. You
think you're so fancy, I know, you're attending TED.
科学家们称它为激活能。 他们指的是令你从⾃动模式所做的 改变
到做不⼀样的事 所需要的⼒量， 所以明天试试这个测试。 你觉得
你多么时髦， 我知道，你在参加 TED。

Try this. Tomorrow morning, set your alarm for thirty minutes
earlier. And then when it goes off, take those sheets, throw
them off, and stand up and start your day. No snooze, no delay,
no, "I'll just wait here for five seconds because Mel's not
standing here" – Do it. And the reason why I want you to do it
is because you will come face to face with the physical, and I
mean physical force that's required to change your behavior.
Do you think that somebody who needs to lose weight ever
feels like going on a diet? Of course not!
试试看。 明天早上，把你的闹钟设置早三⼗分钟。 然后当它响的
时候，把被⼦掀开丢掉， 站起来开始你的⼀天。 没有打盹、 没有
延迟、 没有 "我就等五秒钟， 因为梅尔(Mel)没站在这" —— ⽴刻
做吧。 为什么我希望你这么做的原因 是你会遇到 ⾝体上，没错，
⽣理上的 改变你的⾏为所需要的⼒量。 你认为需要减肥的⼈ 感觉
过想要节⾷吗？ 当然不是 ！

Christine was right when she said all of you could be on stage.
Because all of you – we're all in this category. One in four
hundred trillion. All day long you have ideas that could change
your life, that could change the world, that could change the
way that you feel, and what do you do with them? Nothing!
Day. Date.
克⾥斯蒂娜说得对， 你们所有⼈都可以在舞台上。 因为你们所有
⼈—— 我们都是同类。 400 兆 之⼀。 每天你都有可能 改变你的⽣
活的想法， 可能改变世界，可能改变你的感觉， 你⽤这些想法做
了什么呢？ 什么也没做 ！
Hopefully I won't moon you. You didn't pay for that. And I
want you to just think for a minute, because we all have – I
love to use the analogy "the inner snooze button" – you have
these amazing ideas that bubble up. You've been watching
people all day and I guarantee you, like ping pong balls – bam-
bam-bam and everytime you have an idea, what do you do?
What's the first decision you made this morning? I bet it was to
go back to bed. "Yeah, first decision today, I'm one in four
hundred trillion, I'm going to go back to sleep." And I get it!
Your bed is comfortable! It's cosy, it's warm!
但愿我不会露出屁股。 你没为那付钱。我希望你思考⼀下， 因为
我们都有—— 我喜欢使⽤类⽐ "内在打盹按钮"—— 你有这些很棒
的主意冒出来。 你已经看⼈看了⼀整天， 我保证，就像乒乓球
—— 邦、邦、邦——你有这些想法， 每当你有⼀个想法， 你做什
么？你今天早上做的第⼀个决定是什么？ 我打赌是回到床上。
“对，今天第⼀个决定， 我是 400 兆之⼀， 我要接着睡觉了。” 我
懂 ！你的床很舒服 ！ 它很舒适，它很温暖 ！

If you're lucky, you've got somebody that you love next to you,
or in my case, I've got my husband and my two kids and
possibly the dog.
如果你幸运的话， 你有个你爱你的⼈在⾝边 或者是我的话，我有
我的丈夫 和我的两个孩⼦，可能还有我们的狗。

And the reason why I'm bringing up this first decision that you
made today, and the inner snooze alarm, is because in any area
of your life that you want to change, any – there's one fact that
you need to know. This one: You are never going to feel like it.
Ever. No one's coming, motivation isn't happening, you're
never going to feel like it.
Day. Date.
为什么我提起你今天做的第⼀决定， 和内在的打盹闹钟，是因为 在你
想要改变的⽣命中的任何领域 任何—— 你需要知道⼀个事实。 这⼀
个： 你永远不会感觉想去做。 永远。 没⼈会来，毫⽆动⼒， 你永远
不会感觉想去做。

Scientists call it activation energy. That's what they call the

force required to get you to change from what you're doing on
autopilot to do something new. So try this test tomorrow. You
think you're so fancy, I know, you're attending TED.
科学家们称它为激活能。 他们指的是令你从⾃动模式所做的 改变
到做不⼀样的事 所需要的⼒量， 所以明天试试这个测试。 你觉得
你多么时髦， 我知道，你在参加 TED。

Try this. Tomorrow morning, set your alarm for thirty minutes
earlier. And then when it goes off, take those sheets, throw
them off, and stand up and start your day. No snooze, no delay,
no, "I'll just wait here for five seconds because Mel's not
standing here" – Do it. And the reason why I want you to do it
is because you will come face to face with the physical, and I
mean physical force that's required to change your behavior. Do
you think that somebody who needs to lose weight ever feels
like going on a diet? Of course not!
试试看。 明天早上，把你的闹钟设置早三⼗分钟。 然后当它响的
时候，把被⼦掀开丢掉， 站起来开始你的⼀天。 没有打盹、 没有
延迟、 没有 "我就等五秒钟， 因为梅尔(Mel)没站在这" —— ⽴刻做
吧。 为什么我希望你这么做的原因 是你会遇到 ⾝体上，没错，⽣
理上的 改变你的⾏为所需要的⼒量。 你认为需要减肥的⼈ 感觉过
想要节⾷吗？ 当然不是 ！

You think they ever feel like eating boiled chicken and peas
instead of a croissant? I don't think so! The activation energy
required to get your ass away from your computer and out the
front door, to go on the walk, you said that you were going to
go on, is the exact same amount of force that it takes you to
push yourself out of a warm bed and into a cold room.
Day. Date.
你认为他们感觉说想吃煮鸡和豌⾖ ⽽不是⼀个⽜⾓⾯包吗？ 我想
不是的！ 从你的电脑前离开， 出门去散——你说过的——要去散
的步 所需要的激活能 和强迫⾃⼰离开温暖的床， ⾛进冰冷的房间
所需要的激活能⼀样多。

What's interesting about being an adult is that when you

become eighteen, nobody tells you that it's now going to be
your job to parent yourself. And by "parent yourself", I mean
it's your job to make yourself do the crap you don't want to do,
so you can be everything that you're supposed to be. And you're
so damn busy waiting to feel like it. And you're never going to!
作为成⼈有趣的是 当你满⼗⼋岁， 没⼈告诉你是时候养活⾃⼰
了。 我说"养活⾃⼰"， 是说让你做那些你不想做的破事， 你可以
成为你想成为的任何⼈。 你那么急迫地等待那个 感觉想要去做的
时刻。 ⽽你永远不会等到 ！

My son never feels like getting off his DS. That's my job! Get
off the damn DS! Kendall, clean up the Barbies! If you're going
to have a nude party in my bathroom, at least clean it up! God,
chew with your mouth closed! We're not a barn, for crying out
loud! Alright, dinner is coming, get out of the pantry. As
parents, and you were a kid, your parents make you do the
things you don't feel like doing.
我的⼉⼦从来不觉得他 玩够了他的 DS。这是我的⼯作 ！ 别玩那该
死的 DS 了！ 肯德尔，收起你那些芭⽐娃娃 ！ 如果你要在我的浴
室开裸体派对， ⾄少打扫⼲净 ！上帝啊，闭着嘴咀嚼 ！ 我们这⼉
不是⼀个⾕仓，拜托 ！ 好了，晚餐马上好了， 从储藏室⾥出来。
作为⽗母，你也曾是⼀个孩⼦， 你的⽗母让你做 你感觉不想做的
事情。

Because you won't. Ever. Not now, not then, not ever! And
even when you get good at something, you'll figure out
something else you don't want to do. And then you'll plateau
out, get bored, "I hate this job. Blah blah boring." But will you
look for a new one?
Day. Date.
因为你不会去做，永远不会。 现在不会，以后不会，永远不会 ！
甚⾄当你擅长⼀件事， 你会发现⼀些别的让你不想做的。 然后你
会停⽌进步， 说"我讨厌这份⼯作等，很⽆聊"。 但你会寻找⼀个
新⼯作吗？

No! You'll just bitch about that one. It's very, very simple to get
what you want. But it's not easy. You have to force yourself.
And I mean force. And the reason why I use the word "force" –
when Roz was up here and talking about the emotion tracking,
and she had the picture of two sides of the brain – I look at the
brain the exact same way.
不，你只会骂骂那个⼯作。 得到你想要的东西⾮常，⾮常简单，
但它并不容易。 你必须强迫⾃⼰， 我是说要强迫。 我使⽤"强
迫"这个词的原因—— 当洛兹在这⾥谈论情感追踪 她有个⼤脑两边
的图⽚—— 我⽤同样的⽅式观察⼤脑。

Only I describe one side of your brain as autopilot and the

other side as emergency brake. That's the only two speeds you
get: autopilot, emergency brake. And guess which one your
brain likes better: autopilot. You've had the experience where
you've driven to work and you get there and you're like, "Oh
my God, I don't remember ever driving here."
只是我描述你的⼤脑的⼀侧 为⾃动驾驶另⼀侧呢为紧急刹车。 你
只有这两个速度： ⾃动驾驶 和 紧急刹车。 猜猜你的⼤脑更喜欢哪
⼀个： ⾃动驾驶。 你⼀定有这样的经历： 你开车去⼯作，然后你
到了那⾥ 你突然觉得 "喔天哪， 我不记得我为什么开车来这⾥"。

You weren't drunk! That was your brain on autopilot. It was

functioning just at this level. And the problem with your mind
is that anytime you do anything that's different from your
normal routine, guess what your brain does — emergency
brake! And it has that reaction for everything. Everything!
你没喝醉 ！ 是你的⼤脑在⾃动驾驶。 它只在这种程度运作。 你
的头脑的问题是， 任何时候你做任何异于常规的事， 猜猜你的⼤
脑做什么—— 紧急刹车 ！ 并且它对⼀切都有这种反应。⼀切 ！
Day. Date.
You walk into the kitchen and see everybody's left their
breakfast dishes for you. And you think for the hundredth time,
"I'm going to kill them. In fact I'm gonna leave it here and I'm
going to make them do it." But that's not your normal routine,
is it? So your mind goes: emergency brake! And you go right
into autopilot. "I'll just load it, and be pissed, and then not
have sex. That's what I'm going to do."
你⾛进厨房， 看到每个⼈把早餐盘⼦留给你洗。 你想了⼀百
遍，"我要杀了他们。 实际上，我把盘⼦留在这， 我要让他们⾃⼰
去清理。" 但这不是你的⽇常操作，是吗？ 所以你的头脑⽴刻：
紧急刹车 ！ 你又回到了⾃动驾驶模式。 "我就只放洗碗机， 但是
我会⽣⽓，然后不做爱了。 我要这样做。"

So, when I say "force", anything that's a break from your

routine is going to require force. And if you think about your
life, it's kind of funny because we are kids and then we
become adults, and we spend so much time trying to push our
life into some sort of stable routine, and then we grow bored of
it!
所以，当我说"逼迫"， 任何破坏你的常规的事 都需要有⼒量来逼
迫。 当你想想⾃⼰的的⽣活， 还挺有趣的，我们⾸先是孩⼦， 然
后变为成年⼈， 我们花那么多时间 试图将我们的⽣活 过成某种稳
定的常规， 然后我们觉得这很⽆聊 ！

You wake up at the same time every day, you have largely the
same breakfast, you drive to work the same way, show up at
work, look busy, avoid making calls, update Facebook, you
attend a meeting and doodle the whole time, go back and
update Facebook, make plans for the evening, you look busy
some more, then drive home the same way, you eat largely the
same dinner or a variety of it, you watch the same kind of
media, and then you go to bed, and do the same thing all over
again!
Day. Date.
每天你在同⼀时间醒来， 吃⼀份很⼤程度上相同的早餐， 你⼀同
样的⽅式开车去上班， 出现在公司，看起来很忙， 逃避打电话，
更新下 Facebook， 出席例会并全程乱涂乱画， 回去再更新
Facebook， 为晚上做什么列个计划 看起来更忙了， 然后同样的⽅
式开车回家， 你吃份很⼤程度上相同的晚餐 或众多重复菜单中的
⼀种， 你看同样的媒体， 然后你去睡觉，再做同样的事。

No wonder you're bored out of your mind! It's the routine

that's killing you. I have this theory about why people get
stuck in life. So, most of you've probably taken your Basic
Psych 101 class, and you've bumped into Abraham Maslow's
"Hierarchy of Needs"? Well, your body is kinda cool. Because
you have these basic needs. And your body is wired to send
you signals. If you need food, what do you feel? If you need
water, what do you feel? If you need sex, what do you feel?
难怪你⽆聊到想发疯 ！ 常规在慢慢杀了你。 我有个为什么⼈在⽣
活中 感到束⼿⽆策的理论。 你们中的⼤多数 可能已经上过⼼理学
⼊门课， 已经见识过亚伯拉罕·马斯洛 （Abraham Maslow）
的"需求层次"？ 你的⾝体其实是挺酷的。 因为你有这些基本需
求。 你的⾝体能向你发出信号。 如果你感到很饿或者想要⾷物，
你什么感觉？ 如果你需要⽔，你什么感觉？ 如果你需要性，你什
么感觉？

I think when you feel stuck or dissatisfied in your life, it's a

signal. And it's not a signal that your life is broken. It's a
signal that one of your most basic needs are not being met.
Your need for exploration. Everything about your life, about
your body, grows! Your cells regenerate, your hair, your nails,
everything grows for your entire life. And your soul needs
exploration and growth. And the only way you'll get it is by
forcing yourself to be uncomfortable. Forcing yourself to get
outside, out of your head. Thank you.
我觉得当你在⽣活中 感觉被困住或者不满意， 这是⼀个信号。 这
信号并不是说”你的⽣活破碎了”。 它是在说，“某个你的基本需求
没有得到满⾜”。 你对探索的需要。 关于你的⽣活和⾝体的⼀切
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都会成长 ！ 你的细胞再⽣，你的头发，你的指甲 所有的东西
在你的⼀⽣中都会成长。 你的灵魂需要探索和成长。 使它探索
和成长的唯⼀⽅法 是强迫⾃⼰变得不舒服。 强迫⾃⼰到外⾯
去， 到你脑袋外⾯去。谢谢。

If you're in your head, you're behind enemy lines. That is

not God talking, okay? It's not! In fact, if I put a speaker on
it and we broadcast what you say to yourself, we would
institutionalize you. You would not hang out with people
that talk to you the way you talk to yourself. So get out of
your head! Your feelings! Your feelings are screwing you! I
don't care how you feel! I care about what you want! And if
you listen to how you feel, when it comes to what you want
– you will not get it.
如果你在你的脑袋⾥， 你在敌⼈后⽅。 那不是上帝在说话，好
吗？ 不是 ！ 事实上，如果我给它个喇叭， 我们⼴播⼀下你对
⾃⼰说的话， 我们会把你抓进精神病院去。 你不会跟以你对⾃
⼰说话的⽅式 和你说话的⼈⼀起玩。 所以到你的脑袋外⾯去!
你的感觉 ！你的感觉在害你 ！ 我不在乎你的感觉 ! 我在乎的是
你想要什么 ！ 如果你听从你的感受， 那么你想要的—— 你不
会得到它。
Because you will never feel like it. And you need to get
outside your comfort zone. It's not about taking risks, it's
about getting outside your comfort zone. Those first three
seconds when you push yourself out of bed, they blow. But
once you're up, it's great. Those first three seconds when
you're sitting here in a stadium like this and somebody says,
"Get up and come dance," and you think, "Oh, I should do
that," and then you're like, "Uhmm."
因为你根本不会感觉想要去改变， 并且你需要到你的舒适区以
外。 这不是关于冒险， 这是关于到你的舒适区以外。 你逼⾃
⼰起床的头三秒真是难熬， 但⼀旦你起来了，就很棒。 当你坐
在这⼉像这样⼀个体育场 听到有⼈说 "起来跳舞啊" 的头三秒，
你想，"哦，我应该去跳，" 然后你想，"算了……"
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That experience that you had when you had the impulse to do it
and then you didn't do the activation energy required to force
yourself, your emergency brake got pulled – "I'm sitting right
here. I'm not going up with those crazy people, I don't like to
dance..." What happened for me is I came up, and I bumped
into Rachel, and then we started talking, and next thing you
know, she's tweeting. And we're friends. And – boom! Get
outside. That's where the magic is. That's where the one in four
hundred trillion exists. So everything I do – oh, OK, this is the
last part. Sorry. So one more thing that you can use, I call it the
five-second-rule.
你有冲动去跳，但最终没跳。 你没⽤所需的激活能去逼迫⾃⼰， 你
的紧急刹车被拉了—— "我就坐在这⾥。 我不要跟那些疯狂的⼈上
去， 我不喜欢跳舞......" 对于我⽽⾔，我上来了， 然后我碰到雷切尔
然后我们聊上了， 然后她在发推特了。 然后我们是朋友了。然后
—— 砰 ！到外⾯去。那是魔⼒存在的地⽅。 那是 400 兆之⼀存在
的地⽅。 所以⼀切我做——哦，好， 这就是最后⼀部分，很抱歉。
还有个你能⽤的，我叫它五秒钟规则。

Your mind can process a facial expression in 33 milliseconds. It

can move pretty damn quick. The other thing that it does very
quickly is if you have one of those little impulses that are
pulling you, if you don't marry it with an action within five
seconds, you pull the emergency brake and kill the idea. Kill it!
你的头脑 33 毫秒 就可以处理⼀个⾯部表情。 它运作得特别快。 另
⼀件它做得很快的事 是如果你有⼀个刺激你的⼩冲动， 如果你在五
秒内没有采取⾏动， 你就拉了紧急刹车动 并扼杀了这个想法。 杀
了它 ！

If you have the impulse to get up and come dance while the
band is playing, if you don't stand up in five seconds, you're
going to pull the emergency brake. If you have an impulse
about, you were inspired by somebody's speech today, and you
don't do something within five seconds – write a note, send
yourself a text – anything physical to marry it with the idea,
Day. Date.
you will pull the emergency brake and kill the idea. Your
problem isn't ideas. Your problem is you don't act on them. You
kill them. It's not my fault. It's not anybody's fault. You're
doing it to yourself. Stop it! I'm counting on you. One in four
hundred trillion. You got stuff to do! And it's not going to
happen in your head. So I want you to practice this today.
如果在乐队演出的时候 你有冲动要上来跳舞， 如果你在 5 秒内不
站起来 你就在拉紧急刹车了。 如果你有种冲动： 你今天因为某⼈
的演讲受到启发， 你没在五秒之内做些什么 ——写个笔记， 给⾃
⼰发个短信 —— 任何根据这个想法的⾝体上的⾏动， 你将拉动紧
急刹车 并扼杀了这个想法。 你的问题不在想法， 你的问题是你没
有采取⾏动。 你扼杀了它们，这不是我的错， 这不是任何⼈的
错。 这是你在对你⾃⼰做的。别这样！ 我相信你， 400 兆分之
⼀。 你会有事要做！ ⽽它不会发⽣在你的脑袋⾥， 所以我想让你
们今天练习⼀下。

When we go off to party, thank God it's coming soon, because I

think we all could use a cocktail, I want you to practice the
five-second-rule. You see somebody and you think you have an
impulse, they look interesting? Walk over there! You were
inspired by somebody and you have a request? Make it! That's
why you're here! Experiment with it, and I think you'll be
shocked about what happens.
当我们去派对的时候， 感谢上帝，派对快开始了， 因为我觉得我
们都可以喝杯鸡尾酒， 我要你练习五秒钟规则。 你看到某⼈，你
觉得你有⼀种冲动， 他们看起来有趣，⾛过去 ！ 你因为某⼈受到
⿎舞， 然后你有些请求？ 提出来 ！ 那是你在这⾥的原因 ！ 试验
⼀下，我相信 你会被发⽣的事震惊的。

And one more thing, I want you to know that everything that I
do, whether it's the radio show, or the television show, or the
book that I wrote, or the column, it's for you. And if there is
anything that I can do, if I can do anything to make you do the
things you don't want to do, so you can have what you want, I
will do it. But you need to walk over, you need to open your
Day. Date.
mouth, and you need to make the request. You got it? Good.
Go do it.
还有件事， 我想让你们知道我所做的⼀切， ⽆论是电台节⽬，电
视节⽬， 还是我写的这本书或着专栏， 都是为了你们。 如果有什
么是我能做的 如果我可以做什么 来逼你做你不想做的事情 使你可
以得到你想要的，我会去做。 但你需要⾛过来，你需要开⼜， 你
需要提出这个请求。 明⽩了？很好。去做吧。
Day. Date.

请相信，你可以进步
The power of believing that you can improve

The power of yet.

专注过程，⽽不是结果。

I heard about a high school in Chicago where students had to

pass a certain number of courses to graduate, and if they didn't
pass a course, they got the grade "Not Yet." And I thought that
was fantastic, because if you get a failing grade, you think, I'm
nothing, I'm nowhere. But if you get the grade "Not Yet", you
understand that you're on a learning curve. It gives you a path
into the future.
我听说，在芝加哥有⼀所⾼中， 那⼉的学⽣毕业前要通过⼀系列
课程， 如果某⼀门课没有通过， 成绩就是「暂未通过」。 我想，
这真是个绝妙的做法， 因为，如果你某门课的成绩不及格， 你会
想，我什么都不是，我什么都没有学到。 但如果你的成绩是「暂
未通过」， 你会明⽩，学习的步伐并没有停下， 你还需逐步向
前，争取未来。

Not Yet" also gave me insight into a critical event early in my

career, a real turning point. I wanted to see how children coped
with challenge and difficulty, so I gave 10-year-olds problems
that were slightly too hard for them. Some of them reacted in a
shockingly positive way. They said things like, "I love a
challenge," or, "You know, I was hoping this would be
informative." They understood that their abilities could be
developed. They had what I call a growth mindset.
「暂未通过」也让我联想起⼀件尤为重要的 发⽣在我职业⽣涯初
期的事情， 这件事对我⽽⾔是⼀个转折点。 当时，我想探究 孩⼦
是如何应对挑战和困难的， 因此，我让⼀些10岁⼤的孩⼦尝试解
决⼀些对于他们⽽⾔ 稍稍偏难的问题。 ⼀些孩⼦积极应对的⽅式
让我感到震惊。 他们会这样说， 「我喜欢挑战，」 或说，「你知
道的，我希望能有所获。」 这些孩⼦明⽩，他们的能⼒是可以提
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升的。 他们有我所说的成长型思维模式。

But other students felt it was tragic, catastrophic. From their

more fixed mindset perspective, their intelligence had been up
for judgment, and they failed. Instead of luxuriating in the
power of yet, they were gripped in the tyranny of now.
但另⼀些孩⼦觉得⾯对这些难题是不幸，宛如⾯对⼀场灾难。 从他
们的固定型思维⾓度来看， 他们的才智受到了评判， ⽽他们失败
了。 他们不懂得享受学习的过程， ⽽只盯住眼前的成与败。

So what do they do next? I'll tell you what they do next. In one
study, they told us they would probably cheat the next time
instead of studying more if they failed a test. In another study,
after a failure, they looked for someone who did worse than
they did so they could feel really good about themselves. And
in study after study, they have run from difficulty. Scientists
measured the electrical activity from the brain as students
confronted an error. On the left, you see the fixed-mindset
students. There's hardly any activity. They run from the error.
They don't engage with it. But on the right, you have the
students with the growth mindset, the idea that abilities can be
developed. They engage deeply. Their brain is on fire with yet.
They engage deeply. They process the error. They learn from it
and they correct it.
这些孩⼦们后⾯表现如何？ 让我告诉你他们的表现。 在⼀项研究
中，他们告诉我们， 如果他们某次考试未通过， 他们很可能会在
下次考试中作弊， ⽽不是更加努⼒地学习。 在另⼀项研究中，他
们挂了⼀门后， 他们会找到那些考得还不如他们⾼的孩⼦， 以寻
求⾃我安慰。 后续的研究陆续表明， 他们会逃避困难。 科学家们
监测了学⽣们⾯对错误时的 脑电活动图像。 在左侧，是固定型思
维模式的学⽣， ⼏乎没有什么活动。 他们在错误⾯前选择了逃
避。 他们没有积极地投⼊。 但请看右侧，这是成长型思维模式的
学⽣， 这些学⽣相信能⼒会通过锻炼得以提升。 他们积极地应对
错误。 他们的⼤脑在⾼速运转， 他们积极地投⼊， 他们剖析错
误， 从中学习，最终订正。
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How are we raising our children? Are we raising them for now
instead of yet? Are we raising kids who are obsessed with
getting As? Are we raising kids who don't know how to dream
big dreams? Their biggest goal is getting the next A, or the
next test score? And are they carrying this need for constant
validation with them into their future lives? Maybe, because
employers are coming to me and saying, "We have already
raised a generation of young workers who can't get through the
day without an award."
如今我们是如何教育孩⼦的呢？ 是教育他们专注眼前，⽽不是注
重过程吗？ 我们培育了⼀些迷恋刷A的孩⼦们吗？ 我们培育了没
有远⼤理想的孩⼦们吗？ 他们最远⼤的⽬标就是再拿⼀个A， ⼼
⾥所想的就是下⼀次考试吗？ 他们在今后的⽣活中，都以分数的
⾼低 来评判⾃⼰吗？ 或许是的，因为企业雇主们跑来找我， 说我
们养育的这新⼀代⾛上⼯作岗位的⼈， 如果不给他们奖励， 他们
⼀天都过不下去。

So what can we do? How can we build that bridge to yet?Here

are some things we can do. First of all, we can praise wisely,
not praising intelligence or talent. That has failed. Don't do that
anymore. But praising the process that kids engage in, their
effort, their strategies, their focus, their perseverance, their
improvement. This process praise creates kids who are hardy
and resilient.
我们该怎么做呢？ 如何让孩⼦注重过程⽽不是结果呢？我们可以
做这样⼏件事。 ⾸先，我们可以有技巧地去表扬： 不去表扬天分
或才智， 这⾏不通。 不要再这样做了。 ⽽是要对孩⼦积极投⼊的
过程进⾏表扬： 他们的努⼒与策略， 他们的专注、坚持与进步。
对过程的表扬 会塑造孩⼦的韧性。

There are other ways to reward yet. We recently teamed up

with game scientists from the University of Washington to
create a new online math game that rewarded yet. In this game,
students were rewarded for effort, strategy and progress. The
usual math game rewards you for getting answers right, right
now, but this game rewarded process. And we got more effort,
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more strategies, more engagement over longer periods of time,
and more perseverance when they hit really, really hard
problems.
还有其他的办法来奖励过程。 最近，我们与来⾃华盛顿⼤学的 游
戏研究者合作， 制作了⼀款奖励过程的数学游戏。 在这个游戏
中，学⽣们因他们的 努⼒、策略与进步⽽受到奖励。 通常的数学
游戏中， 玩家只有在解得正确答案后 才能得到奖励， 但这个游戏
奖励过程。 随着游戏的深⼊， 孩⼦们更加努⼒， 想出更多的策
略， ⾝⼼更加投⼊， 当遇到尤为困难的问题时， 他们也展现了更
为持久的韧劲。

Just the words "yet" or "not yet," we're finding, give kids
greater confidence, give them a path into the future that creates
greater persistence. And we can actually change students'
mindsets. In one study, we taught them that every time they
push out of their comfort zone to learn something new and
difficult, the neurons in their brain can form new, stronger
connections, and over time, they can get smarter.
我们发现，注重过程的思维模式， 会赋予孩⼦们更多⾃信， 指引
他们不断向前，越发坚持不懈。 事实上，我们能够改变学⽣的思
维模式。 在⼀项研究中，我们告诉学⽣们， 每当他们迫使⾃⼰⾛
出舒适区， 学习新知识，迎接新挑战， ⼤脑中的神经元会形成新
的 更强的连接， 他们会逐渐变得越来越聪明。

Look what happened: In this study, students who were not

taught this growth mindset continued to show declining grades
over this difficult school transition.
看看后⾯发⽣了什么吧：在这项研究中， 没有接受成长型思维模
式训练的学⽣， 在这⼀困难的过渡阶段，成绩持续下滑。

But those who were taught this lesson showed a sharp rebound
in their grades. We have shown this now, this kind of
improvement, with thousands and thousands of kids, especially
struggling students.
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但那些受过该训练的学⽣， 成绩强势反弹，卓有起⾊。 如今，我们
已证实这⼀结论， 通过成千上万个孩⼦的实例， 尤其是那些在学业
上挣扎的孩⼦。

This happened because the meaning of effort and difficulty

were transformed. Before, effort and difficulty made them feel
dumb, made them feel like giving up, but now, effort and
difficulty, that's when their neurons are making new
connections, stronger connections. That's when they're getting
smarter.
这得以实现的原因是努⼒与困难的意义 在孩⼦⼼⽬中发⽣了改变。
在此之前，努⼒与困难 让他们感觉⾃⼰很笨，让他们想放弃，但如
今正是努⼒与困难让 他们⼤脑中的神经元得以形成新的连接，更强
的连接。正是在这个过程中, 他们变得越来越聪明。

I received a letter recently from a 13-year-old boy. He said,

"Dear Professor Dweck, I appreciate that your writing is based
on solid scientific research, and that's why I decided to put it
into practice. I put more effort into my schoolwork, into my
relationship with my family, and into my relationship with kids
at school, and I experienced great improvement in all of those
areas. I now realize I've wasted most of my life."
最近，我收到⼀个13岁男孩的来信。 他说，「亲爱的德韦克教授，
我欣赏你的著作， 因为它们都基于可靠的科学试验， 因此，我决定
将你的⽅法付诸实践。 我更⽤功地学习， 更⽤⼼地处好与家⼈的关
系， 与同学的关系， ⽽在这些⽅⾯我都有了长⾜的进步。 现在我
才意识到，过去浪费了太多⽣命。」

Let's not waste any more lives, because once we know that
abilities are capable of such growth, it becomes a basic human
right for children, all children, to live in places that create that
growth, to live in places filled with "yet".
让我们不再浪费⽣命， 因为，既然我们知道 能⼒可以增长， 那
么，⽣活在⼀个能激发进步 并让这⼀切变得可能的地⽅ 就是每个孩
⼦的权利。
Day. Date.

求求你，别再熬夜了！
what would happen if you didn’t sleep？
In 1965, 17-year-old high school student, Randy Gardner
stayed awake for 264 hours. That's 11 days to see how he'd
cope without sleep. On the second day, his eyes stopped
focusing. Next, he lost the ability to identify objects by touch.
By day three, Gardner was moody and uncoordinated. At the
end of the experiment, he was struggling to concentrate, had
trouble with short-term memory, became paranoid, and started
hallucinating. Although Gardner recovered without long-term
psychological or physical damage, for others, losing shuteye
can result in hormonal imbalance, illness, and, in extreme
cases, death.
在1965年， 17岁的⾼中学⽣Randy Gardner 维持了264⼩时的清醒状
态。 累计11天，来看看 他是怎么保持清醒的。 第⼆天，他的眼睛
已经⽆法聚焦了， 然后，他失去了依靠触摸 来辨别物体的能⼒。
第三天，Gardner变得喜怒⽆常， 动作也⽆法协调。 在实验结束的
时候， 保持专注对他来说⼗分艰难 短期记忆出现了问题 变的易
怒， ⽽且出现了幻觉。 尽管Gardner痊愈了， 没有长期的⽣理或⼼
理的后遗症， 对于其他⼈来说 失去睡眠可以导致荷尔蒙失衡， ⽣
病， 在极端情况下，死亡。

We're only beginning to understand why we sleep to begin

with, but we do know it's essential. Adults need seven to eight
hours of sleep a night, and adolescents need about ten. We grow
sleepy due to signals from our body telling our brain we are
tired, and signals from the environment telling us it's dark
outside.
我们刚刚才开始明⽩我们为什么要睡觉， 但是我们知道睡眠是⾄关
重要的。 成⼈每晚需要7到8⼩时的睡眠， 青少年⼤概需要10⼩时。
我们变困是因为⾝体发出暗⽰ 告诉我们的⼤脑，“我们累了” 环境中
的信号告诉我们，外⾯天⿊了。
Day. Date.
The rise in sleep-inducing chemicals, like adenosine and
melatonin, send us into a light doze that grows deeper, making
our breathing and heart rate slow down and our muscles relax.
This non-REM sleep is when DNA is repaired and our bodies
replenish themselves for the day ahead.
嗜睡化学成分的上升， ⽐如腺苷和褪⿊素， 使我们进⼊浅睡眠，并
越睡越深， 使我们的呼吸和⼼跳变缓， 肌⾁变放松。 DNA在这段
⾮快速眼动 睡眠期被修复， 我们的⾝体也补充能量 以准备迎接新
的⼀天。

In the United States, it's estimated that 30% of adults and 66%
of adolescents are regularly sleep-deprived. This isn't just a
minor inconvenience. Staying awake can cause serious bodily
harm. When we lose sleep, learning, memory, mood, and
reaction time are affected. Sleeplessness may also cause
inflammation, hallucinations, high blood pressure, and it's even
been linked to diabetes and obesity.
在美国，⼤概30%的成⼈和66%的青少年 经常缺少睡眠。 这并不只
是个⼩⼩的不便长期保持清醒会对⾝体 产⽣巨⼤的伤害。当我们失
去睡眠的时候 学习，记忆 情绪 和反应时间会受到影响。失眠还可
能会导致发炎 幻觉，⾼⾎压，甚⾄和⾼⾎糖和肥胖产⽣联系。

In 2014, a devoted soccer fan died after staying awake for 48

hours to watch the World Cup. While his untimely death was
due to a stroke, studies show that chronically sleeping fewer
than six hours a night increases stroke risk by four and half
times compared to those getting a consistent seven to eight
hours of shuteye.
在2014年, ⼀个铁杆球迷因为 连续48⼩时观看世界杯⽽死亡。 虽然
他是因为中风⽽“英年早逝”， 研究表明，长期维持每⽇少于 六⼩时
的睡眠， 相对于那些保持 每晚7到8⼩时睡眠的⼈来说 增加了4.5 倍
的中风风险。

For a handful of people on the planet who carry a rare inherited

genetic mutation, sleeplessness is a daily reality. This condition,
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known as Fatal Familial Insomnia, places the body in a
nightmarish state of wakefulness, forbidding it from entering
the sanctuary of sleep. Within months or years, this
progressively worsening condition leads to dementia and
death.
对于那些世上少数的， 通过遗传得到基因异变的⼈来说， 失眠是
家常便饭 这种症状，被称为致死性家族失眠症 （Fatal Familial
Insomnia） 将⾝体置于⼀种噩梦般的清醒状态 防⽌患者进⼊睡眠
这个庇护所。 在⼏个⽉到⼏年内， 这种逐渐恶化到病情 会导致痴
呆和死亡。

How can sleep deprivation cause such immense suffering?

Scientists think the answer lies with the accumulation of waste
prducts in the brain.
失眠是如何导致如此严重的痛苦的？ 科学家们认为答案是 代谢物
在⼤脑中的累积。

During our waking hours, our cells are busy using up our day's
energy sources, which get broken down into various
byproducts, including adenosine. As adenosine builds up, it
increases the urge to sleep, also known as sleep pressure. In
fact, caffeine works by blocking adenosine's receptor
pathways. Other waste products also build up in the brain, and
if they're not cleared away, they collectively overload the
brain and are thought to lead to the many negative symptoms
of sleep deprivation.
在清醒的时候， 我们的细胞紧张的消耗⼀天的能量， 分解成各种
副产品， 包括腺苷。 当腺苷累积起来的时候， 它增加了困倦感，
也就是睡眠压⼒。 事实上，咖啡因是靠阻断接受 腺苷的感知器官
来实现其作⽤的。 其他的代谢物也会积聚于⼤脑， 如果不清理出
去， 它们会导致⼤脑和思想超负荷运转， 并导致各种失眠症状。

So, what's happening in our brain when we sleep to prevent

this? Scientists found something called the glymphatic system,
a clean-up mechanism that removes this buildup and is much
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more active when we're asleep. It works by using
cerebrospinal fluid to flush away toxic byproducts that
accumulate between cells. Lymphatic vessels, which serve as
pathways for immune cells, have recently been discovered in
the brain, and they may also play a role in clearing out the
brain's daily waste products.
那我们睡觉的时候, ⼤脑是如何防⽌这些发⽣的呢？ 科学家们
发现了⼀种叫glymphatic system 的脑部淋巴系统， ⼀种能清除
这些积聚物的清扫系统， 当我们睡觉的时候，这个系统更加活
跃。 它利⽤脑脊液来清除 在细胞之间的有毒物质。 淋巴管，
为免疫细胞提供路径的⾎管 最近被发现存在于⼤脑中， 淋巴
管也可能在清除⼤脑 ⽇常代谢物中扮演了重要的⾓⾊。

While scientists continue exploring the restorative

mechanisms behind sleep, we can be sure that slipping into
slumber is a necessity if we want to maintain our health and
our sanity.
虽然科学家们还在继续 探索关于睡眠的修复机制， 我们可以
肯定， 想要保持健和理智，打瞌睡是必需的！
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⼈们为什么总相信虚假信息
Why people fall for misinformation

In 1901, David Hänig published a paper that forever changed

our understanding of taste. His research led to what we know
today as the taste map: an illustration that divides the tongue
into four separate areas. According to this map, receptors at the
tip of our tongues capture sweetness, bitterness is detected at
the tongue’s base, and along the sides, receptors capture salty
and sour sensations.
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， 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。

Since its invention, the taste map has been published in

textbooks and newspapers. The only problem with this map, is
that it’s wrong. In fact, it’s not even an accurate representation
of what Hänig originally discovered. The tongue map is a
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. As part of his dissertation at Leipzig University, Hänig
analyzed taste sensitivities across the tongue for the four basic
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flavors. Using sucrose for sweet, quinine sulfate for bitter,
hydrochloric acid for sour, and salt for salty, Hänig applied
these stimuli to 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。 哈尼格⽤这些刺激 来⽐较被试者⾆头各处的 味觉阈值的差
异。

He hoped to better understand the physiological mechanisms

that affected these four flavors, and his data suggested that
sensitivity for each taste did in fact vary across the tongue. The
maximum sensation for sweet was located at the tongue’s tip;
bitter flavors were strongest at the back; salt was strongest in
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 across the tongue, and that the areas he identified offered
very small variations in intensity.
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，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 of its original source, however the nature of that
distortion can vary. Some misconceptions are comprised of
disinformation— false information intentionally designed to
mislead people. But many misconceptions, including the
tongue map, center on misinformation— false or misleading
information that results from unintentional inaccuracy.
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
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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
be surprisingly varied. In the case of the tongue map, Hänig’s
dissertation was written in German, meaning the paper could
only be understood by readers fluent in German and well
versed in Hanig’s small corner of academia. This kicked off a
game of telephone that re-shaped Häing’s research every time
it was 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
images that Hänig’s work inspired. In 1912, a rough version of
the map appeared in a newspaper article that cautiously
described some of the mysteries behind taste and smell
research. Featuring clear labels across the tongue, the article’s
illustration simplified Hänig’s more-complicated original
diagrams. Variations of this approachable image became
repeatedly cited, often without credit or nuanced consideration
for Hänig’s work. Eventually this image spread to textbooks
and classrooms as a purported truth of 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
翼翼地描述了 味觉和嗅觉研究背后的⼀些奥秘。 这篇报道的插图
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在⾆头上标注了明确标签， 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

basic taste, and many still debate the existence of tastes like
fatty, alkaline, metallic, and water-like. Once we hear a good
story, it can be difficult to change how we see that
information, even in the face of new evidence. So, next time
you see a convenient chart or read a surprising anecdote, try to
maintain a healthy skepticism— because misconceptions can
leave a bitter taste on every part of your tongue.
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。
Day. Date.

如何摆脱“⽆效努⼒”
How to get better at the things you care about

Most of us go through life trying to do our best at whatever we

do, whether it's our job, family, school or anything else. I feel
that way. I try my best. But some time ago, I came to a
realization that I wasn't getting much better at the things I cared
most about, whether it was being a husband or a friend or a
professional or teammate, and I wasn't improving much at
those things even though I was spending a lot of time working
hard at them. I've since realized from conversations I've had
and from research that this stagnation, despite hard work, turns
out to be pretty common.
这⼀辈⼦， 不管是我们的⼯作事务、家庭琐事、学校任务， 或是
其他， 我们⼤都尽⼰所能，做到最好， 我这么想，也这么做。 但
是⼀段时间以前，我意识到， 我在我最在乎的事情上并没有进步，
不管是作为丈夫或是朋友， 或是专家，或者队友。 即使我在这些
事上花费了⼤量时间， 做了很多努⼒， 我却没有太多进步。 我之
后在与他⼈的谈话和研究中意识到， 这种⽩⽩耗费努⼒的停滞，
原来⾮常普遍。

So I'd like to share with you some insights into why that is and
what we can all do about it. What I've learned is that the most
effective people and teams in any domain do something we can
all emulate. They go through life deliberately alternating
between two zones: the learning zone and the performance
zone. The learning zone is when our goal is to improve. Then
we do activities designed for improvement, concentrating on
what we haven't mastered yet, which means we have to expect
to make mistakes, knowing that we will learn from them.
所以我想与⼤家分享⼀些， 关于它为何发⽣和如何应对的见解。
我所了解的是，⽆论哪个领域， 最⾼效的个⼈和团队， 都会做⼀
件我们可以效仿的事情： ⽣活中，他们有意识的在两个区域转换：
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学习区和展现区。在学习区，我们希冀进步， 我们为了进步⽽计划
⾏为， 将精⼒集中在那些我们还没有掌握的东西上， 我们意识到
⾃⼰会犯错， 并且知道我们会从中汲取什么教训。

That is very different from what we do when we're in our

performance zone, which is when our goal is to do something
as best as we can, to execute. Then we concentrate on what we
have already mastered and we try to minimize mistakes.
这和我们在展现区做的完全不同， 在展现区我们的⽬标是做到最
好，去执⾏， 我们在已经掌握的东西上集中精⼒， 并尽⼒把错误
缩⼩。

Both of these zones should be part of our lives, but being clear
about when we want to be in each of them, with what goal,
focus and expectations, helps us better perform and better
improve. The performance zone maximizes our immediate
performance, while the learning zone maximizes our growth
and our future performance. The reason many of us don't
improve much despite our hard work is that we tend to spend
almost all of our time in the performance zone. This hinders
our growth, and ironically, over the long term, also our
performance. So what does the learning zone look like? Take
Demosthenes, a political leader and the greatest orator and
lawyer in ancient Greece. To become great, he didn't spend all
his time just being an orator or a lawyer, which would be his
performance zone. But instead, he did activities designed for
improvement.
这两个区域都应是我们⽣活的⼀部分， 但是在进⼊区域之前，想清
楚我们进的是哪个区， 我们的⽬标是什么、精⼒放在哪、有什么样
的期望， 这会帮助我们更好的提升或表现 在展现区将展现最⼤
化， 在学习区将进步最⼤化 并在未来的展现中将其表现。 我们努
⼒⼯作却没有太多进步的原因， 是我们往往将时间都花在了展现区
⾥。 这阻碍着我们的进步， 更讽刺的是，长久来看，这也影响着
我们的展现。那学习区是什么样的呢？ 看看古希腊的政治领导者、
最伟⼤的演说家、律师，狄摩西尼吧。为了成就伟⼤，他没有把所
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有时间花费在仅仅作为演说家或者律师上-- 也就是他展现区的⼀部
分。反⽽，他为了进步规划⾏为， 是的，他⼤量地学习。

Of course, he studied a lot. He studied law and philosophy with

guidance from mentors, but he also realized that being a lawyer
involved persuading other people, so he also studied great
speeches and acting. To get rid of an odd habit he had of
involuntarily lifting his shoulder, he practiced his speeches in
front of a mirror, and he suspended . a sword from the ceiling
so that if he raised his shoulder, it would hurt. To speak more
clearly despite a lisp, he went through his speeches with stones
in his mouth. He built an underground room where he could
practice without interruptions and not disturb other people.
And since courts at the time were very noisy, he also practiced
by the ocean, projecting his voice above the roar of the waves.
His activities in the learning zone were very different from his
activities in court, his performance zone.
他不仅在导师的帮助下学习法律和哲学， 他还意识到了律师的职责
包括说服他⼈， 所以他研习了许多伟⼤的演说 和表演。 为了戒掉
他不⾃主抬胳膊的习惯， 他在⼀⾯镜⼦前练习演说， 并将⼀把剑
吊在房梁上， 这样如果他抬起了肩膀， 剑就会刺痛他。为了发⾳
清晰， 他在演说时嘴⾥含着⽯头。 他还建造了⼀个地下室， 这样
他在练习的时候就不会被打扰， 也不会打扰到别⼈。 因为那时候
的法庭很嘈杂， 对此他在海边练习， 保证声⾳在海浪的咆哮中清
晰可听。他在学习区所做的⾏为， 和他在法庭上的⾏为，也就是他
展现区的⾏为， 远远不同。

In the learning zone, he did what Dr. Anders Ericsson calls

deliberate practice. This involves breaking down abilities into
component skills, being clear about what subskill we're
working to improve, like keeping our shoulders down, giving
full concentration to a high level of challenge outside our
comfort zone, just beyond what we can currently do, using
frequent feedback with repetition and adjustments, and ideally
engaging the guidance of a skilled coach.
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在学习区， 安德斯•埃⾥克森博⼠称这种⾏为为“有意练习”， 这种
练习包括了将能⼒转化为所需技能， 对我们需要提升什么⾮主要技
能⾮常清楚， 就像狄摩西尼将肩膀放低， 还有将精⼒集中在我们
舒适区之外、 更⾼⼀级的挑战， 做超越我们现在正做的事， 在重
复和调整中得到反馈， 最好能得到熟练者的指导。

Because activities designed for improvement are domain-

specific, and great teachers and coaches know what those
activities are and can also give us expert feedback. It is this
type of practice in the learning zone which leads to substantial
improvement, not just time on task performing. For example,
research shows that after the first couple of years working in a
profession, performance usually plateaus.
因为为了进步⽽设定⾏为 是件很内⾏的事。 好的⽼师和教练了解
什么⾏为能带来进步， 也能给我们专业的反馈。 学习区中，给我
们带来很⼤的进步的， 正是这样的练习， ⽽不是单纯的完成任
务。 例如，研究表明，在某⼀⾏业最初⼯作的⼏年， 展现的进步
会停滞。

This has been shown to be true in teaching, general medicine,

nursing and other fields, and it happens because once we think
we have become good enough, adequate, then we stop
spending time in the learning zone. We focus all our time on
just doing our job, performing, which turns out not to be a
great way to improve. But the people who continue to spend
time in the learning zone do continue to always improve.
这已经在教育、普通内科、 护理和其他领域都到了印证， 我们⼀
旦认为⾃⼰⾜够好、⾜够适合⼯作， ⽽停⽌学习， 它就会发⽣在
我们⾝上。 我们仅是把时间花费在完成⼯作上， 也就是展现， 这
决不是进步的好⽅法。 ⽽那些继续在学习区花费时间的⼈， 确实
在不停进步。

The best salespeople at least once a week do activities with the

goal of improvement. They read to extend their knowledge,
consult with colleagues or domain experts, try out new
strategies, solicit feedback and reflect.
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最好的推销员⾄少每周⼀次， 进⾏⾃我提⾼的活动。 他们通过阅
读拓展知识， 与同事或⾏业专家交换意见， 尝试新的策略、征集
反馈并以此作出反应。

The best chess players spend a lot of time not playing games of
chess, which would be their performance zone, but trying to
predict the moves grand masters made and analyzing them.
Each of us has probably spent many, many, many hours typing
on a computer without getting faster, but if we spent 10 to 20
minutes each day fully concentrating on typing 10 to 20
percent faster than our current reliable speed, we would get
faster, especially if we also identified what mistakes we're
making and practiced typing those words. That's deliberate
practice.
最好的国际象棋棋⼿， 并没有将⼤部分时间花在他们的表现区——
也就是下象棋上， ⽽是努⼒去预测象棋⼤师的着⼦并加以分析。
我们在电脑打字上， 花费了很多时间 却没有打得更快， 但是我们
如果每天都能抽出10-20分钟， 全神贯注地提升打字速度， 就⽐平
常快上10%-20%， 我们打字的速度就会提升， 尤其是我们还找出
了我们常犯的错， 并且还加以纠正练习。 这就是“有意练习”。

In what other parts of our lives, perhaps that we care more

about, are we working hard but not improving much because
we're always in the performance zone? Now, this is not to say
that the performance zone has no value. It very much does.
When I needed a knee surgery, I didn't tell the surgeon, "Poke
around in there and focus on what you don't know.""We'll learn
from your mistakes!" I looked for a surgeon who I felt would
do a good job, and I wanted her to do a good job. Being in the
performance zone allows us to get things done as best as we
can. It can also be motivating, and it provides us with
information to identify what to focus on next when we go back
to the learning zone.
打字毕竟不是主业， 我们有其他更在乎的领域， 那些我们努⼒
过，但是提升甚少的领域， 这是因为我们总停留在展现区吗？ 这
并不意味展现区毫⽆价值， 它⾮常有价值。 我不会告诉我膝盖⼿
Day. Date.
术的主治医⽣： “随便弄吧，把膝盖当作你的教具，”“你犯错了我
们都会吸取教训的！” 我会找⼀个我认为能做好⼿术的外科医⽣，
我也想让她顺利完成⼿术。 在展现区做事， 要求我们做到最好。
这本⾝就是⼀种鞭策， 它也能让我们知道，当我们回到学习区的时
候， 我们应当注意什么。

So the way to high performance is to alternate between the

learning zone and the performance zone, purposefully building
our skills in the learning zone, then applying those skills in the
performance zone.When Beyoncé is on tour, during the
concert, she's in her performance zone, but every night when
she gets back to the hotel room, she goes right back into her
learning zone. She watches a video of the show that just ended.
She identifies opportunities for improvement, for herself, her
dancers and her camera staff. And the next morning, everyone
receives pages of notes with what to adjust, which they then
work on during the day before the next performance. It's a
spiral to ever-increasing capabilities, but we need to know
when we seek to learn, and when we seek to perform, and
while we want to spend time doing both, the more time we
spend in the learning zone, the more we'll improve.
通往⾼⽔平展现的路， 就是在学习区、表现区间来回转换的路，
我们有⽬的地在学习区积攒技能， 然后将其应⽤于展现区。当碧昂
斯举办巡回演唱会时， 演唱会，就是她的展现区， 但是当她每晚
回到酒店房间时， 她就径直地回到了她的学习区。 她会观看刚刚
结束的演出的录像。 为她⾃⼰、舞者、摄像组 寻求进步的突破
⼜。 第⼆天早上， 每个⼈都会收到⼏页笔记，上⾯写着 他们需要
在下次演出前需要调整的问题。 提⾼能⼒ 是⼀个螺旋上升的过
程， 但是我们得知道何时学习、何时表现， 当想两者兼顾时， 想
要进步， 就要多花时间在学习区上。

So how can we spend more time in the learning zone? First, we

must believe and understand that we can improve, what we call
a growth mindset. Second, we must want to improve at that
particular skill. There has to be a purpose we care about,
because it takes time and effort.
Day. Date.
那我们如何将更多时间⽤在学习区上呢？ ⾸先， 坚定我们⼀定会
进步的信念， 我们叫它“成长思维”。 其次，成长⽬标必须明确。
时间、精⼒有限， 它们必须花费在我们在乎的⽬标上。

Third, we must have an idea about how to improve, what we

can do to improve, not how I used to practice the guitar as a
teenager, performing songs over and over again, but doing
deliberate practice. And fourth, we must be in a low-stakes
situation, because if mistakes are to be expected, then the
consequence of making them must not be catastrophic, or even
very significant. A tightrope walker doesn't practice new tricks
without a net underneath, and an athlete wouldn't set out to
first try a new move during a championship match.
第三，我们必须要知道如何提⾼， 怎样提⾼， 不能像⼩时候学吉
他， ⼀遍遍重复单调的歌曲， ⽽是做⼀些有意的练习。 第四，保
证低风险， 因为犯错在意料之中， 其后果必不能不堪设想， 哪怕
是有⼀点严重都不⾏。 没有拦⽹，⾛钢索的⼈不会去训练新技
巧， 在⼤赛上，运动员也不会去开发新的动作。

One reason that in our lives we spend so much time in the

performance zone is that our environments often are,
unnecessarily, high stakes. We create social risks for one
another, even in schools which are supposed to be all about
learning, and I'm not talking about standardized tests. I mean
that every minute of every day, many students in elementary
schools through colleges feel that if they make a mistake,
others will think less of them.
我们之所以在展现区耗费⼤量时间， 是因为我们通常不必要地将
环境 置于⾼风险的状态。 我们给彼此制造了社会风险， 即使在我
们⼀切都为了学习的学校⾥， 我没有在说标准化考试， 我说的是
学⽣每时每刻、 从⼩学到⼤学， 都会觉得别⼈会因为他们犯错⽽
轻视他们。

No wonder they're always stressed out and not taking the risks
necessary for learning. But they learn that mistakes are
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undesirable inadvertently when teachers or parents are eager to
hear just correct answers and reject mistakes rather than
welcome and examine them to learn from them.
难怪学⽣⼀直紧张兮兮， 不愿为学习⽽冒必要的风险。 ⽼师、家
长对正确答案趋之若鹜的态度， ⽆意中 让学⽣抗拒犯错， ⽽不是
勇于试错、检视过错、 并从中吸取教训。

when we look for narrow responses rather than encourage

more exploratory thinking that we can all learn from. When all
homework or student work has a number or a letter on it, and
counts towards a final grade, rather than being used for
practice, mistakes, feedback and revision, we send the message
that school is a performance zone.
我们也只想要“标准答案”， ⽽不是激励学⽣去进⾏ ⼤有裨益的开
拓性思考。 ⼀旦学⽣的作业、作品，都会被评定等级、标上分
数， 最后被记⼊期末成绩， 它们就起不到练习、试错、反馈、修
正的作⽤了， 我们让孩⼦误认为学校是展现区。

The same is true in our workplaces. In the companies I consult

with, I often see flawless execution cultures which leaders
foster to encourage great work. But that leads employees to
stay within what they know and not try new things, so
companies struggle to innovate and improve, and they fall
behind.

职场中也同样如此。 那些咨询我的公司，经常执⾏⽆缺陷企业⽂
化， 领导们努⼒于激励⼯作。 但这会让员⼯停留在⾃⼰已知的领
域， 固步⾃封， 公司因此很难创新、进步， 从⽽落了下风。

We can create more spaces for growth by starting

conversations with one another about when we want to be in
each zone. What do we want to get better at and how? And
when do we want to execute and minimize mistakes? That
way, we gain clarity about what success is, when, and how to
best support one another. But what if we find ourselves in a
chronic high-stakes setting and we feel we can't start those
Day. Date.
conversations yet? Then here are three things that we can still
do as individuals. First, we can create low-stakes islands in an
otherwise high-stakes sea. These are spaces where mistakes
have little consequence.
我们可以通过交流， 为彼此开创进步的空间， 可以让⾏为各属所
区的空间。 何处改进？如何改进？ 何时决策？怎样控损？ 何为成
功，何时、以何种⽅法去⽀持对⽅， 由此在我们眼前清晰展现。那
要是我们发现⾃⼰长期都在⾼风险状态下， 并且⽆法开展这样的交
流怎么办？ 作为个⼈，我们仍可以做这下⾯三点： ⾸先，我们可
以在⾼风险的汪洋中开辟⼀个低风险的⼩岛， 在这⾥，错误的后果
不会太严重。

Second, we can execute and perform as we're expected, but

then reflect on what we could do better next time, like Beyoncé
does, and we can observe and emulate experts. The
observation, reflection and adjustment is a learning zone. And
finally, we can lead and lower the stakes for others by sharing
what we want to get better at, by asking questions about what
we don't know, by soliciting feedback and by sharing our
mistakes and what we've learned from them, so that others can
feel safe to do the same.
其次，我们可以遵循着预期去执⾏， 但将精⼒集中于如何在下次做
的更好， 就像碧昂斯， 我们可以观察并模仿专家所做。 这些观
察、映射和调整属于学习区。 最终，我们可以通过和他⼈分享希冀
在何处取得进步， 通过询问未知的问题， 通过征求反馈， 通过分
享我们曾经犯过的错，和从中汲取的教训， 为彼此营造⼀个低风险
的状态， 这样他⼈也会安⼼地做同样的事。

Real confidence is about modeling ongoing learning. What if,

instead of spending our lives doing, doing, doing, performing,
performing, performing, we spent more time exploring, asking,
listening, experimenting, reflecting, striving and becoming?
What if we each always had something we were working to
improve? What if we created more low-stakes islands and
waters? And what if we got clear, within ourselves and with
our teammates, about when we seek to learn and when we seek
Day. Date.
to perform, so that our efforts can become more consequential,
our improvement never-ending and our best even better?
进步的奥秘就在规范现⾏的学习⾏为中。 如果，我们没有把时间
耗费在 做事、表现、输出上， ⽽是更多地去探索、 询问、 倾听、
实践、斟酌、 拼命去成为想成为的⼈，会怎么样？ 如果我们每个
⼈，都有某些事情 让我们可为之努⼒，从⽽提⾼呢？ 如果我们可
以找到，或者创造出更多的 低风险地带呢？ 那如果我们对于⾃⾝
和团队成员， 何时需要学习，何时需要表现⾮常清楚呢？ 做到这
些，我们的努⼒会得到更多回报， 我们的进步会⼀往直前， 我们
的⼯作会锦上添花。
Day. Date.

如何摆脱颓靡，进⼊“⼼流”状态
How to shop languishing and start finding flow
I know you all have long to-do lists, but I hate wasting time so
much that I have a to-don't list. Don't scroll on social media,
don't check my phone in bed and don't turn on the TV unless I
already know what I want to watch. But last year I found
myself breaking all of those rules. I was staying up way past
midnight, doomscrolling, playing endless games of online
Scrabble and bingeing entire seasons of TV shows that weren't
even good. The next morning I'd wake up in a daze and swear,
"Tonight in bed by 10:00." But it kept happening night after
night for weeks. What was I thinking?
我知道⼤家都有 长长的待办事项列表， 但是我讨厌浪费时间做这
些 所以我有个“不办”事项列表。 不要流连社交⽹站， 不要在床上
看⼿机， 不要打开电视， 除⾮我知道要看什么节⽬。 但是去年，
我发现 ⾃⼰打破了全部的规则。 半夜了我还醒着， 滚动浏览负⾯
新闻， 不停地玩线上拼字游戏， ⽆节制地追整季电视剧， 然⽽并
不怎么好看。 第⼆天早上我整个⼈迷迷糊糊地醒来， 然后发誓，
“今晚10点钟要睡觉。” 但是这⼀幕不断上演，持续好久。 我当时
在想什么？

As an organizational psychologist, I have spent my whole

career studying motivation, so it really bothers me when I
can't explain my own behavior. I wasn't depressed. I still had
hope. Wasn't burned out, had energy. Wasn't lonely, I was with
my family. I just felt a little bit aimless and a little bit joyless.
Eventually, I remembered there's a name for that feeling:
languishing. Languishing as a sense of emptiness, stagnation
and ennui.
⾝为⼀名组织⼼理学家， 我的整个职业⽣涯都在研究激励问题。
所以我很困扰， 我⽆法解释我⾃⼰的⾏为。 我不是抑郁，我还怀
抱希望。 我也不倦怠，我还有能量。 我并不觉得孤独，因为我有
Day. Date.
家庭。 我只是感觉 少了点⽬标，少了点快乐。 最后，我终于想到
有⼀个词可以形容这种感觉： 颓靡。 ⼀种空虚、停滞、⽆趣的感
觉。

When you're languishing, it just feels like you're muddling

through your days, looking at your life through a foggy
windshield. So I'm curious how many of you have felt like
that over the past few months. OK, those of you who didn't
have the energy to raise your hands --you might be
languishing right now. And you over here who didn't laugh,
you're definitely languishing. Strangely enough --[How are
you feeling today? Meh. Meh. Meh.]
当你颓靡时，你会感觉到 就像你在浑浑噩噩地度⽇， 看着⾃⼰的
⼈⽣笼罩于层层迷雾。 那么我想问问，你们当中有谁 在过去⼏个
⽉⾥经历过这种感觉。 好的，你们当中没有⼒⽓举⼿的——现在
可能正处于这个状态。 ⽽那边那位听到这还没有笑的， 百分百就
是了。 很奇怪的是——【你今天感觉如何？ 呃...呃…呃…】

Some of you passed the quiz. Strangely enough, what rescued

me from that feeling was playing Mario Kart. But let's back
up for a second.In the early days of covid, a lot of us were
struggling with fear, grief and isolation. But as the pandemic
dragged on with no end in sight, our acute anguish gave way
to chronic languish. We were all living in “Groundhog Day.”
It felt like the whole world was stagnating. So I wrote an
article to put languishing on the map. I called it "the neglected
middle child of mental health" and I suggested it might be the
dominant emotion of our time. And soon it was everywhere. I
was seeing it all over the media, being discussed by
celebrities, by royalty. I've never seen people so excited to
talk about their utter lack of excitement.
你们中有些⼈通过了这个测试。 奇怪的是，把我从这种感觉⾥ 解
救出来的是马⾥奥赛车游戏。 我们先回头看看，在新冠疫情早
期， 我们中的很多⼈ 都在恐惧、悲伤和孤独中挣扎。 但是当疫情
拖得⾜够久， 看不到尽头的时候， 短暂⽽剧烈的痛苦 让位给了长
Day. Date.
期的萎靡不振。 我们像活在“⼟拨⿏之⽇” （电影中每天重复的⽣
活） 感觉就是整个世界停滞了。 所以我写了⼀篇⽂章 提出“颓靡”
这个现象。 我称之为：“⼼理健康领域中， 被忽略的家中⽼⼆”，
⽽我觉得这可能是 ⽬前这个时代主导的情绪。 它⽆所不在， 在媒
体上，哪都能看到它 被名流们，被皇室成员们讨论， 我从来没有
见过 ⼈们那么兴趣盎然地 讲述⾃⼰如何完全丧失兴趣。

And -- I think -- I think that naming languishing helped people

make sense of some puzzling experiences. Why even after
getting vaccinated people were having trouble looking forward
to the rest of the year. Why when "National Treasure" came on
TV, my wife already knew all the words by heart. And why I
was staying up way too late, falling victim to what's known as
revenge bedtime procrastination.
然⽽—— 我觉得—— 我觉得正式认识“颓靡”这种情绪 有助于⼈们
理解⾃⼰的困惑。 为什么即使是打了疫苗 ⼈们还是⽆法 对接下来
的半年有任何期待。 为什么当《国家宝藏》在电视上播出时， 我
的妻⼦已将每⼀句台词烂熟于⼼。 为什么我总熬夜， 成为“报复性
熬夜”的受害者？

We were looking for bliss in a blah day and purpose in a

perpetual pandemic. But languishing is not unique to a
pandemic. It's part of the human condition. Two decades of
research show that languishing can disrupt your focus and
dampen your motivation. It's also a risk factor for depression
because languishing often lurks below the surface. You might
not notice when your drive is dwindling or your delight is
dulling You’re indifferent to your own indifference, which
means you don't seek help and you might not even do anything
to help yourself. Meh. Languishing isn't just hard to spot,
though. In many cultures, it's hard to talk about, too. When
people ask, "How are you?," you're expected to say, "Great!" or
"Living my best life." That's called toxic positivity.
Day. Date.
我们在⽆聊的⼀天⾥找幸福， 在没有尽头的疫情⾥找⽬标。 但是
“颓靡”不是疫情独有的。 它是⼈类⽣活的⼀部分。 近⼆⼗年的研究
发现： “颓靡”可以扰乱你的专注⼒， 并且消磨你的意志。 颓靡还是
导致抑郁症的风险因素之⼀， 因为颓靡总是潜伏在表⾯之下。 你可
能都没注意到你的驱动⼒在减弱， 或者你的快乐变得黯淡。 你⽆所
谓⾃⼰的兴趣丧失， 也就是说，你不会去专门寻求帮助， 也不做任
何事情来帮助⾃⼰。 呃，就这样吧。 颓靡不⽌是难以被察觉⽽已，
在很多的⽂化⾥， ⼈们觉得难以启齿谈论它。 当别⼈问你：“你好
吗？” 你应该说，“⾮常好！” “不能更好了！” 这叫做“有毒的正能
量”。

It's the pressure that we face to be optimistic and upbeat at all

times. If you say, "You know, I'm just OK," then people might
encourage you to look on the bright side or count your
blessings, which isn't just annoying. It can actually be bad
advice.
这是⼀种压⼒ 让我们时时都保持乐观向上。 如果你说， “你知道
的，我觉得还好。” 那⼈们就会⿎励你 要多看光明的⼀⾯， 或者是
要学会感恩， 这可不仅仅是惹⼈烦， 还可能是坏的建议。

Can I get two volunteers? I will cold-call if I have to, don't all
jump at once. OK, right over here. You can come up to a mic
and can I get another volunteer right over there, up to this mic,
please. A round of applause for our two volunteers.
我这边能邀请两位志愿者吗？ 没有的话，我就随机叫两个 不要⼀下
⼦都跳上来。 好的，这边 你可以⾛到麦克风那边， 好的。 另⼀个
志愿者到这边麦克风。 请给两位志愿者掌声。

Hi, what's your name?

Martin: Martin.

Adam Grant: Thank you. Can you tell us three good things
about your life, please?
Day. Date.
Martin: I’m married and I’m healthy and I’m happy.

AG: All right, I’m glad the marriage came in first. Well
done.OK, over here. What’s your name?

Lee: Lee.
嗨，请问你叫什么名字？
M：马丁（Martin）。
AG：谢谢。 你可以告诉我们 你⽣活中的三件好事情吗？
M：我结婚了，我很健康，我很快乐。
AG：真好，很开⼼你把婚姻放在第⼀位。 好，这边。
L：李（Lee）。

It's the pressure that we face to be optimistic and upbeat at all

times. If you say, "You know, I'm just OK," then people might
encourage you to look on the bright side or count your
blessings, which isn't just annoying. It can actually be bad
advice.
这是⼀种压⼒ 让我们时时都保持乐观向上。 如果你说， “你知道
的，我觉得还好。” 那⼈们就会⿎励你 要多看光明的⼀⾯， 或者
是要学会感恩， 这可不仅仅是惹⼈烦， 还可能是坏的建议。

Can I get two volunteers? I will cold-call if I have to, don't all
jump at once. OK, right over here. You can come up to a mic
and can I get another volunteer right over there, up to this mic,
please. A round of applause for our two volunteers.
我这边能邀请两位志愿者吗？ 没有的话，我就随机叫两个 不要⼀
下⼦都跳上来。 好的，这边 你可以⾛到麦克风那边， 好的。 另
⼀个志愿者到这边麦克风。 请给两位志愿者掌声。

AG: Lee, can you tell us 42 good things about your life?

Lee: My cat Titchypoo, my dog Enzo. And so my wife, Jazz.

AG: Third behind the dog and the cat.

Day. Date.

Lee: My children, Indio and Walter, Manchester United

Football Club, my friends, TED.

AG: TED coming in at ringing eighth.

Lee: TED is very high, TED is very high. The poetry of C.S.
Lewis, E.E. Cummings, Dylan Thomas.

AG: You want to name all the poets you’ve ever heard of?
Alright, Lee, thank you. We’re going to pause you there.
Round of applause. Thank you both.

AG：你能告诉我们 你⽣活中的 42 件好事情吗？

L：我的猫 Titchypoo, 我的狗 Enzo， 还有我的妻⼦Jazz。
AG: 排在猫和狗之后第三位。
Lee：我的孩⼦们，Indio 和 Walter 曼联⾜球俱乐部， 我的朋友
们，TED。
AG：TED 荣登第⼋位！
L：TED 排名很⾼！ 还有诗，C.S.路易斯, E.E.卡明斯, 狄兰·托马
斯的诗。
AG：你是打算 念完所有你听说过的诗⼈名字吗？ 好的，李，谢
谢你。 我们得让你在这暂停。 掌声献给两位志愿者。

So for a long time, I assumed that people in Lee's position

were going to be happier than Martin. But when I ran the
experiment, I found the exact opposite. That people who are
randomly assigned to count more blessings, are actually, on
average, less happy because you start to run out of things to
be optimistic about. And if you don't know that many poets ...
很长⼀段时间⾥ 我都认为李这样的⼈， 会⽐马丁更快乐， 但是当
我做了实验发现恰恰相反。 那些被随机安排 列出更多好事情的
⼈。 实际上，平均⽽⾔，不那么快乐， 因为你数着数着发现 值得
乐观的事情快没了， 如果你不知道 更多的诗⼈名字的话.....
Day. Date.
The harder it is to find good things about your life, the more
you feel like, well, maybe my life isn't that good.
当你发现越难列出⽣活中的好事情， 你也会觉得也许 我的⽣活就
是没那么好。

In the early days of the pandemic, researchers found that the

best predictor of well-being was not optimism. It was flow.
Flow is that feeling of being in the zone, coined by the
psychologist Mihály Csíkszentmihályi. It's that state of total
absorption in an activity. For you, it might be cooking or
running or gardening where you lose track of time and you
might even lose your sense of self. Flow is the appeal of a
Netflix binge because you get transported into a different
world and immersed in a story. But bingeing is a temporary
escape from languishing, not a cure. At best, it leaves you with
a bunch of asymmetric relationships.
在疫情早期， 研究者们发现 ⾝⼼健康最⼤的影响因素不是乐观主
义。 ⽽是⼼流（flow）。 ⼼流最早由⼼理学家 ⽶哈⾥·齐克森⽶
哈⾥ （Mihály Csíkszentmihályi）提出， 是⼀种全⾝⼼投⼊某种活
动的状态， ⼀种置⾝于某个区域⾥的感觉。对你们来说， 可能是
下厨、跑步或者园艺， 忘记了时间流逝， 甚⾄忘记了⾃⼰的存
在。 ⼼流也是⽹飞（Netflix） 狂欢式刷剧的魅⼒所在， 因为它让
你⼀个不同的世界， 沉浸在故事中。 但是狂欢式刷剧只能让你 短
暂地逃离颓靡并不能治愈它。 充其量，给你留下⼀堆不对称的关
系。

Joe Exotic, Peppa Pig. (Whispers) But they don't know you
exist. Bingeing is passive engagement in a fictional world,
peak flow depends on active participation in the real world,
which is why I was so surprised to find my flow while driving
a cartoon car in a Nintendo game. When the pandemic first
started, all three of our kids were at home in online school, and
that lasted for a full year. It was not easy. One day we found
this on our six-year-old's report card.
Day. Date.
Joe Exotic （《虎王》主⼈公）， ⼩猪佩奇。 （⼩声）但他们并不
知道你的存在。 狂欢式刷剧是⼀种在虚拟世界⾥被动的投⼊， 更
⾼层次的⼼流来⾃于 主动地参与真实世界。 当我在任天堂游戏⾥
驾驶⼀辆卡通汽车时， 我很惊讶地发现了我的⼼流。 疫情刚开始
时， 我的三个孩⼦在家⽹课， 然后持续了⼀整年， 这太难了。
有⼀天，我发现 我六岁孩⼦的报告单上写着。

You know, I know some adults who still haven't figured that
out yet, not just online, but in real life, too. So I guess we had
that to celebrate.But like many of you, we were isolated from
extended family. My sister was halfway across the country.
And one day we were reminiscing about how much we love
playing Mario Kart as we were kids. And she said, "Well, we
could all play together online now." Why don't we start a
family game? And soon we were playing every day with a
video call running at the same time. And after a couple of
weeks I stopped feeling so blah. I was living zen in the art of
Mario Kart.
要知道，我知道有些成年⼈ 还没搞明⽩这个。 不只是在线上，⽣
活中也是。 所以我想我们应该庆祝⼀下。但是跟⼤家⼀样，我们
与家⼈分离， 我的姐姐在这个国家的另⼀边。 有⼀天，我们回忆
起， 我们⼩时候有多喜欢玩马⾥奥赛车。 然后她说： “哇，我们
现在可以⼀起在线玩了。” 我们为什么不开始⼀个家庭游戏？ 很
快我们每天都玩这个， 同时⽤视频通话。 ⼏周以后，我发现我没
那么颓靡了， 我⽣活在马⾥奥赛车艺术禅意⾥。

In the morning our kids were waking up, asking what time we
would play. They were excited. And they loved it when I
would gloat about an impending victory, only to be bombed
by a flying blue shell and then just sit there watching all three
of our kids drive past me to the finish line in tiny go-carts. We
had so much fun that we started a new Saturday night tradition
after the kids were asleep. Adult Mario Kart.
Day. Date.

每天早上我的孩⼦们起床， 问我什么时候可以开始玩， 他们很兴

奋。 他们热爱这个游戏， 特别是当我期待着即将到来的胜利， 却
被飞来的蓝⾊炮弹轰炸， 然后只能看着我的三个孩⼦， 开着⼩⼩
赛车超过我冲向终点线。 我们太开⼼了， 于是我开始了⼀个周六
晚上新传统， 在孩⼦们睡觉之后， 来玩成⼈马⾥奥赛车。

So after reflecting on that experience, I'm proud to present

to you for the first time my Mario Kart theory of peak flow.
It has three conditions: mastery, mindfulness and
mattering.Let's start with mastery. Mastery is something a
lot of us have been having a hard time finding lately.
通过反思这个经历， 我很⾃豪地在这⾥向各位⾸次介绍， 我的有
关顶级⼼流的马⾥奥赛车理论。 它有三个条件： 掌控⼒、正念和
重要性。我们从掌控⼒开始。 掌控⼒是⼀种 我们中的很多⼈ 要通
过艰难地寻找得到的东西。

Psychologists find that at work the strongest factor in daily

motivation and joy is a sense of progress. We find that our
happiness depends in Western cultures more on how our
projects are going today than how they went yesterday. That's
why Nike says, "Just do it." I guess if Nike had been started in
a more past-focused country like China, their slogan would be,
"Just did it."
⼼理学家发现， 给我们带来⽇常动⼒和快乐的最重要因素， 是⼀
种进步感。 在西⽅⽂化中，我们的快乐更多来⾃于 我们的项⽬今
天进⾏的怎么样， ⽽不是昨天做了些什么。 这就是为什么耐克宣
传，“只管去做”。 如果耐克创⽴于⼀个 更注重过去的国家，⽐如
中国。 他们的⼜号会变成，“刚做完了。”

If languishing is stagnation, flow involves momentum. But

mastery does not have to be a big accomplishment, it can be
small wins. Small wins explain why I was drawn to online
Scrabble for the rush of playing a seven-letter word. Small
wins makes sense of why so many people were thrilled to bake
their first loaf of sourdough bread. And small wins explain
Day. Date.
why one engineer spent an entire afternoon mastering the art
of stacking M&M's on top of each other. Take a look.
如果颓靡是停滞， 那么⼼流中包含着动量。 掌控⼒并不⼀定需要
来⾃于⼤的成就， 它可以是⼩的进步。 ⼩⼩的胜利带来的掌控感
可以解释为什么我会被 在线拼字游戏所吸引。 拼出⼀个 7 个字母
的单词 也能帮助我们理解为什么这么多⼈， 在烤出他们的第⼀条
酸⾯包之后如此兴奋。 为什么这个⼯程师会花⼀整个下午， 掌握
搭 M&M’s ⾖的技能。 ⼤家看下。

This is going to be harder than I thought. Oh! Oh! Five

M&Ms! Five M&Ms!
AG: Turns out that was a world record.
That kind of mastery depends on a second condition for flow,
mindfulness. Focusing your full attention on a single task, not
something a lot of us are doing that much these days.[Are you
OK? You’re barely paying attention to your book, phone,
show ... ] [ ... laptop and the crossword you started ten minutes
ago.]
这⽐我想象的可难多了。 哇！ 哇！ 5 个 M&M’s ⾖！5 个
M&M’s ⾖！
AG：结果这成了世界纪录。
这种掌控感也取决于⼼流的第⼆个条件， 正念。 在⼀件事情上全
神贯注， 不是我们经常做的这些。【你还好吗？其实你⼏乎 没在
看你的书、电话、节⽬......】 【......电脑，⼗分钟开始前的填字游
戏。】

There's evidence that on average, people are checking emails

74 times a day, switching tasks every 10 minutes, and that
creates what's been called time confetti, where we take what
could be meaningful moments of our lives and we shred them
into increasingly tiny, useless pieces. Time confetti is an
enemy of both energy and of excellence. If we want to find
flow, we need better boundaries.
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有统计表明， ⼈们平均⼀天查 74 次邮件， 每 10 分钟切换⼀次⾃
⼰做的事情， 这样的⽅式导致了所谓“时间的碎⽚”， 那些本该让
我们的⽣命 更有意义的时刻， 被我们撕碎， 变成⼀些越来越⼩、
⽤的碎屑。 时间的碎⽚是活⼒和优秀的敌⼈， 如果我们想要找到
我们的⼼流 我们需要建⽴边界。

When I think about boundaries, I think of an experiment by

organizational scholar Leslie Perlow. She went to a Fortune
500 company and she tested a quiet time policy. No
interruptions three mornings a week before noon. On average,
engineers spiked in productivity. 47 percent of them were
more productive than usual. But the best part is that when the
company made quiet time official policy, they had 65 percent
above average productivity. I don't think there's anything
magical about Tuesday, Thursday, Friday before noon. The
lesson here is that we need to treat uninterrupted blocks of
time as treasures to guard.
当我思考边界的问题时， 我想到组织学者莱斯利·珀洛 （Leslie
Perlow）的⼀个实验。 她去⼀家财富500强的公司 测试了⼀个“安
静时间政策”， 每周三次在中午之前不被打断， 实验发现， ⼯程
师们的平均⼯作效率⼤增， 47% 的⼯程师⽐平时更有效率。 更妙
的是， 当公司把这个安静时间政策正式化， 65% 的⼯程师的效率
⾼过了平均⽔平。 我认为在周⼆周四周五中午之前 也没有发⽣什
么奇迹。 我们应该学到 我们把不被打断的时间段 当成宝贵的财产
来守护。

Now, mastery and mindfulness will get you to flow, but

there's a third condition that turns it into a peak experience.
Mattering. Knowing that you make a difference to other
people. Early in my career, I was studying fundraising callers
who were trying to bring in alumni donations to a university,
and I knew they were languishing when I saw this sign posted
on their wall.
现在，我们知道了⼼流的两个条件 掌控⼒和正念。 还有第三个条
件， 使⼼流成为⼀种顶级的体验。 重要性，知道你对别⼈产⽣的
Day. Date.
影响。 在我的职业⽣涯早期， 我研究过电话筹款员， 他们的⼯作
是 给校友们打电话请他们给⼤学捐款。 当我在他们的墙上看到这
个贴纸， 我知道他们应该处在颓靡的状态。

I wanted to study how to show them that their work mattered.

So I designed a series of experiments and over the next month,
one group of callers on average more than doubled in weekly
time on the phone and nearly tripled in weekly revenue. What
moved the needle was randomly assigning them to meet one
student whose scholarship had been funded by their work.
Now, instead of focusing on the monotonous process of
making calls, they were absorbed in a meaningful purpose of
helping to fund tuition. So think about the people who would
be worse off if your job didn't exist. Those are the people who
make your work matter. You need to know their names, their
faces and their stories, and you can find flow in projects that
benefit them.
我想研究怎样可以让他们知道 他们的⼯作很重要， 所以在接下来
的⼀个⽉⾥， 我做了⼀系列实验， 平均每组呼叫者 每周在电话上
增加了⼀倍多的时间， 每周收到的捐款⼏乎翻了三倍。 导致这些
改变的只是随机地 让这些员⼯去会见学⽣， 这些学⽣获得的奖学
⾦ 多亏他们的⼯作筹款， 现在他们不仅仅专注于单调地打电话，
他们全⾝⼼投⼊⼀个更有意义的⽬标， 帮助学⽣们筹集奖学⾦。
想想如果没有你的贡献 那些⼈的情况会变得多糟。 正因为这些
⼈， 你的⼯作才有了价值。 你需要知道他们的名字、样⼦和故
事。 你能在那些让帮到他们的⼯作上 找到你的⼼流。

This all explains why Mario Kart was such a great experience
for me. It gave me a feeling of mastery, the sweet satisfaction
of a perfectly placed banana peel for my sister to slip on. It
required mindfulness too. My brother-in-law was the best
player. Beating him demanded total concentration, especially
when my kids were ganging up with him against me. And it
wasn't just a game. It mattered. Over the past year, we've all
felt helpless in one way or another. I felt helpless to fix covid.
I couldn't even do that much to make online school better. And
Day. Date.

I'm a teacher. But in Mario Kart, I felt helpful. I was able to

give my kids something to look forward to when we couldn't
go anywhere. I was able to keep my family close when we
were far apart. We normally think of flow as an individual
experience. But playing Nintendo, we were all immersed
together. And although we don't play daily anymore, I feel
closer to my sister and my brother-in-law than I ever had
before. I learned that love is not the frequency of
communication, it's the depth of connections. I also realized
that the antidote to languishing does not have to be something
productive, it can be something joyful. Our peak moments of
flow are having fun with the people we love, which is now a
daily task on my to-do list.
这也能解释为什么马⾥奥赛车 能给我这么棒的体验， 它给我掌控
感， 那种甜蜜的满⾜， 好似当我放块⾹蕉⽪ 成功地让我姐姐滑
倒。 它也需要全神贯注， 我的姐夫是最佳车⼿， 要打败他需要
百分百集中精⼒， 特别是当我的孩⼦们 联合起来跟他⼀起对付
我。 这不仅仅是个游戏，它很重要。 在过去的⼀年⾥， 我们都
曾或多或少觉得⽆助， 我对消灭新冠感到⽆助， 我也没法做什么
让我的⽹课变得更好， 我是个⽼师。 但是在马⾥奥赛车⾥， 我
觉得很有帮助。 当我们哪⾥都去不了时， 我能给予我的孩⼦们
⼀些可以期待的东西， 当家⼈们相距甚远时， 我能让我们保持亲
密。 我们通常认为⼼流是⼀种个⼈的体验， 但是当我们⼀起玩游
戏时， 我们都沉浸在⾥⾯。 虽然后来我们并没有每天玩， 但⽐
起以往任何时候， 我觉得跟姐姐⼀家更亲密了。 我感觉到 爱不
仅仅在于交流的频率， ⽽是联系的深度。 我也意识到 颓靡的解
药不⼀定 得是什么有丰厚产出的事情， 也可以是开⼼的事情。
我们⼼流到达巅峰的时刻 是跟我们爱的⼈⼀起玩， 现在，这是在
我 待办事项列表上的⽇常任务。

So what's your version of Mario Kart? Where do you find

mastery and mindfulness with the people who matter to you?
I think we need to rethink our understanding of mental health
and well-being. Not depressed doesn't mean you're not
Day. Date.
struggling. Not burned out doesn't mean you're fired up. When
someone says, "How are you?," it's OK to say, "Honestly, I'm
languishing." Or if you can only muster one syllable, "Meh."
你的马⾥奥赛车是什么？ 和那些对你重要的⼈⼀起， 你该在哪找
到掌控感和正念？ 我想我们应该重新思考 我们对⾝⼼健康的理
解， 不抑郁并不意味着你没有挣扎、 没有倦怠， 也不意味着⽕⼒
全开。 当别⼈问你，“你好吗？” 或者如果你只能回以⼀个⾳节，
“呃。”

And when you're ready, you can start finding the flow that
lights a path out of the void.
当你准备好了， 你可以开始寻找你的⼼流， 那会成为照亮你⾛出
虚⽆的道路。
Day. Date.

如何才能幸福
What makes happy life?

What keeps us healthy and happy as we go through life? If you

were going to invest now in your future best self, where would
you put your time and your energy? There was a recent survey
of millennials asking them what their most important life goals
were, and over 80 percent said that a major life goal for them
was to get rich. And another 50 percent of those same young
adults said that another major life goal was to become famous.
在我们的⼈⽣中是什么让我们保持健康且幸福呢？ 如果现在你可以
为未来的⾃⼰投资，你会把时间和精⼒投资在哪⾥呢？ 最近在千禧
⼀代中有这么⼀个调查，问他们⽣活中最重要的⽬标是什么，超过
80%的⼈说最⼤的⽣活⽬标就是要有钱，还有50%的年轻⼈说，另
⼀个重要的⽣活⽬标 就是要出名。

And we're constantly told to lean in to work, to push harder and

achieve more. We're given the impression that these are the
things that we need to go after in order to have a good life.
Pictures of entire lives, of the choices that people make and
how those choices work out for them, those pictures are almost
impossible to get. Most of what we know about human life we
know from asking people to remember the past, and as we
know, hindsight is anything but 20/20. We forget vast amounts
of what happens to us in life, and sometimes memory is
downright creative.
⽽且我们总是被灌输 要投⼊⼯作，要加倍努⼒ 要成就更多。 我们
被灌输了这样⼀种观念， 只有做到刚才说的这些 才能有好⽇⼦
过。 要⼈们纵观整个⼈⽣， 想象各种选择， 以及这些选择最终导
致的结果， ⼏乎是不可能的。 关于⼈的⼀⽣，我们能了解到的，
⼤部分都是通过⼈的回忆得来， 但众所周知，⼤部分都是事后诸
葛。 ⼀⽣中，我们会忘记很多发⽣过的事情， ⽽且记忆常常不可
靠。
Day. Date.
But what if we could watch entire lives as they unfold through
time? What if we could study people from the time that they
were teenagers all the way into old age to see what really
keeps people happy and healthy?
但如果我们可以从头到尾地 纵观⼈的⼀⽣呢？ 如果我们可以跟踪
研究⼀个⼈， 从他少年时代开始 ⼀直到他步⼊晚年， 看看究竟是
什么让⼈们 保持快乐和健康呢？

We did that. The Harvard Study of Adult Development may be

the longest study of adult life that's ever been done. For 75
years, we've tracked the lives of 724 men, year after year,
asking about their work, their home lives, their health, and of
course asking all along the way without knowing how their
life stories were going to turn out.
我们做到了。 哈佛⼤学（进⾏的）这项 关于成⼈发展的研究， 可
能是同类研究中耗时最长的。 在75年时间⾥， 我们跟踪了724个⼈
的⼀⽣， 年复⼀年，了解他们的⼯作、 家庭⽣活、健康状况， 当
然，在这⼀过程中， 我们完全不知道他们的⼈⽣ 将⾛向何⽅。

Studies like this are exceedingly rare. Almost all projects of

this kind fall apart within a decade because too many people
drop out of the study, or funding for the research dries up, or
the researchers get distracted, or they die, and nobody moves
the ball further down the field. But through a combination of
luck and the persistence of several generations of researchers,
this study has survived. About 60 of our original 724 men are
still alive, still participating in the study, most of them in their
90s.
像这样的研究少之又少。 像这样的项⽬⼏乎都会在10年内终⽌，
因为有许多⼈会中途退出， 或者是研究资⾦不⾜， 或者是研究者
转换⽅向， 或者去世，然后项⽬⽆⼈接⼿。 但感谢幸运⼥神的眷
顾 和⼏代研究⼈员的坚持不懈， 这个项⽬存活下来了。 ⽬前这
724⼈中 仍有60⼈在世， 仍然在参与研究 ⼤多数⼈已经90多岁
了。
Day. Date.
And we are now beginning to study the more than 2,000
children of these men. And I'm the fourth director of the study.
Since 1938, we've tracked the lives of two groups of men. The
first group started in the study when they were sophomores at
Harvard College. They all finished college during World War
II, and then most went off to serve in the war. And the second
group that we've followed was a group of boys from Boston's
poorest neighborhoods, boys who were chosen for the study
specifically because they were from some of the most troubled
and disadvantaged families in the Boston of the 1930s. Most
lived in tenements, many without hot and cold running water.
现在我们已经开始研究 他们的⼦孙后代， ⼈数多达2000多⼈。 我
是这个项⽬的第四任负责⼈。从1938年起，我们 开始跟踪两组⼈的
⽣活。 第⼀组加⼊这个项⽬的⼈， 当年在哈佛⼤学上⼤⼆。 他们
在⼆战期间⼤学毕业， ⼤部分⼈都参军作战了。 我们追踪的第⼆
组⼈ 是⼀群来⾃波⼠顿贫民区的⼩男孩， 他们之所以被选中， 主
要是因为他们来⾃ 20世纪30年代波⼠顿 最困难 最贫困的家庭。 ⼤
部分住在廉价公寓⾥， 很多都没有冷热⽔供应。

When they entered the study, all of these teenagers were

interviewed. They were given medical exams. We went to their
homes and we interviewed their parents. And then these
teenagers grew up into adults who entered all walks of life.
They became factory workers and lawyers and bricklayers and
doctors, one President of the United States. Some developed
alcoholism. A few developed schizophrenia. Some climbed the
social ladder from the bottom all the way to the very top, and
some made that journey in the opposite direction.
在加⼊这个项⽬时， 这些年轻⼈都接受了⾯试。 接受了⾝体检
查。 我们挨家挨户⾛访了他们的⽗母。 然后这些年轻⼈长⼤成
⼈， 进⼊到社会各个阶层。 成为了⼯⼈、律师、砖匠、医⽣， 还
有⼀位成了美国总统。 有⼈成为酒⿁，有⼈患了精神分裂。 有⼈
从社会最底层 ⼀路青云直上， 也有⼈恰相反，掉落云端。
Day. Date.
The founders of this study would never in their wildest dreams
have imagined that I would be standing here today, 75 years
later, telling you that the study still continues. Every two years,
our patient and dedicated research staff calls up our men and
asks them if we can send them yet one more set of questions
about their lives.
这个项⽬的创始⼈们， 可能做梦都不会想到 75年后的今天，我会
站在这⾥， 告诉你们这个项⽬还在继续。 每两年，我们耐⼼⽽专
注的研究⼈员 会打电话给我们的研究对象， 问他们是否愿意 再做
⼀套关于他们⽣活的问卷。

Many of the inner city Boston men ask us, "Why do you keep
wanting to study me? My life just isn't that interesting." The
Harvard men never ask that question.
那些来⾃波⼠顿的⼈问我们， “为什么你们⼀直想研究我？ 我的⽣
活是很⽆趣的。” 但哈佛的⼈从没这样问过。

To get the clearest picture of these lives, we don't just send

them questionnaires. We interview them in their living rooms.
We get their medical records from their doctors. We draw their
blood, we scan their brains, we talk to their children. We
videotape them talking with their wives about their deepest
concerns. And when, about a decade ago, we finally asked the
wives if they would join us as members of the study, many of
the women said, "You know, it's about time."
为了更好地了解这些⼈的⽣活， 我们不光给他们发问卷。 我们还
在他们家客厅采访他们。 从他们医⽣那⼉拿病历。 抽他们的⾎，
扫描他们的⼤脑， 跟他们的孩⼦聊天。 我们拍摄下他们和妻⼦谈
话的场景， 聊的都是他们最关⼼的问题。 ⼤约在10年前，我们 终
于开⼜问他们的妻⼦， 是否愿意加⼊我们的研究， 很多⼥⼠都
说，“是啊， 终于轮到我们了。”

So what have we learned? What are the lessons that come from
the tens of thousands of pages of information that we've
generated on these lives? Well, the lessons aren't about wealth
 Day. Date.
or fame or working harder and harder. The clearest message
that we get from this 75-year study is this: Good relationships
keep us happier and healthier. Period.
那么我们得到了什么结论呢？ 那长达⼏万页的数据记录， 记录了
他们的⽣活， 我们从这些记录中间， 到底学到了什么？ 不是关于
财富、名望， 或更加努⼒⼯作。 从75年的研究中， 我们得到的最
明确的结论是： 良好的⼈际关系能 让⼈更加快乐和健康。就这
样。

We've learned three big lessons about relationships. The first is

that social connections are really good for us, and that
loneliness kills. It turns out that people who are more socially
connected to family, to friends, to community, are happier,
they're physically healthier, and they live longer than people
who are less well connected. And the experience of loneliness
turns out to be toxic. People who are more isolated than they
want to be from others find that they are less happy, their health
declines earlier in midlife, their brain functioning declines
sooner and they live shorter lives than people who are not
lonely. And the sad fact is that at any given time, more than one
in five Americans will report that they're lonely.
关于⼈际关系，我们得到三⼤结论。 第⼀，社会关系对我们是有益
的， ⽽孤独寂寞有害健康。 我们发现，那些跟家庭成员更亲近的
⼈， 更爱与朋友、与邻居交往的⼈， 会⽐那些不善交际、离群索
居的⼈， 更快乐，更健康，更长寿。 孤独寂寞是有害健康的。 那
些“被孤⽴”的⼈， 跟不孤单的⼈相⽐， 往往更加不快乐， 等他们
⼈到中年时，健康状况下降更快， ⼤脑功能下降得更快， 也没那
么长寿。 可惜的是，长久以来， 每5个美国⼈中就⾄少 有1个声称
⾃⼰是孤独的。

And we know that you can be lonely in a crowd and you can be
lonely in a marriage, so the second big lesson that we learned is
that it's not just the number of friends you have, and it's not
whether or not you're in a committed relationship, but it's the
quality of your close relationships that matters. It turns out that
living in the midst of conflict is really bad for our health. High-
Day. Date.
conflict marriages, for example, without much affection, turn
out to be very bad for our health, perhaps worse than getting
divorced. And living in the midst of good, warm
relationships is protective.
⽽且即便你⾝在⼈群中， 甚⾄已经结婚了， 你还是可能感到孤
独， 因此我们得到的第⼆⼤结论是 不是你有多少朋友， 也不是
你⾝边有没有伴侣， 真正有影响的是这些关系的质量。 整天吵
吵闹闹，对健康是有害的。 ⽐如成天吵架，没有爱的婚姻， 对
健康的影响或许⽐离婚还⼤。 ⽽关系和睦融洽， 则对我们的健
康有益。

Once we had followed our men all the way into their 80s, we
wanted to look back at them at midlife and to see if we could
predict who was going to grow into a happy, healthy
octogenarian and who wasn't. And when we gathered
together everything we knew about them at age 50, it wasn't
their middle age cholesterol levels that predicted how they
were going to grow old. It was how satisfied they were in
their relationships. The people who were the most satisfied in
their relationships at age 50 were the healthiest at age 80.
And good, close relationships seem to buffer us from some of
the slings and arrows of getting old.
当我们的研究对象步⼊80岁时， 我们会回顾他们的中年⽣活 看
我们能否预测 哪些⼈会在⼋九⼗岁时过得快乐健康 哪些⼈不
会。 我们把他们50岁时的所有信息 进⾏汇总分析， 发现决定他
们将如何⽼去的， 并不是他们中年时的胆固醇⽔平。 ⽽是他们
对婚姻⽣活的满意度。 那些在50岁时满意度最⾼的⼈， 在80岁
时也是最健康的。 另外，良好和亲密的婚姻关系 能减缓衰⽼带
来的痛苦。

Our most happily partnered men and women reported, in

their 80s, that on the days when they had more physical pain,
their mood stayed just as happy.
参与者中那些最幸福的夫妻告诉我们， 在他们80多岁时， 哪怕
⾝体出现各种⽑病， 他们依旧觉得⽇⼦很幸福。
Day. Date.
But the people who were in unhappy relationships, on the days
when they reported more physical pain, it was magnified by
more emotional pain. And the third big lesson that we learned
about relationships and our health is that good relationships
don't just protect our bodies, they protect our brains.
关于婚姻和健康的关系， 我们得到的第三⼤结论是， 幸福的婚姻
不单能保护我们的⾝体， 还能保护我们的⼤脑。⽽那些婚姻不快乐
的⼈， ⾝体上会出现更多不适， 因为坏情绪把⾝体的痛苦放⼤
了。

It turns out that being in a securely attached relationship to

another person in your 80s is protective, that the people who
are in relationships where they really feel they can count on the
other person in times of need, those people's memories stay
sharper longer. And the people in relationships where they feel
they really can't count on the other one, those are the people
who experience earlier memory decline. And those good
relationships, they don't have to be smooth all the time. Some
of our octogenarian couples could bicker with each other day in
and day out, but as long as they felt that they could really count
on the other when the going got tough, those arguments didn't
take a toll on their memories.
研究发现，如果在80多岁时， 你的婚姻⽣活还温暖和睦， 你对⾃
⼰的另⼀半 依然信任有加， 知道对⽅在关键时刻能指望得上， 那
么你的记忆⼒都不容易衰退。 ⽽反过来， 那些觉得⽆法信任 ⾃⼰
的另⼀半的⼈， 记忆⼒会更早表现出衰退。 幸福的婚姻，并不意
味着从不拌嘴。 有些夫妻，⼋九⼗岁了， 还天天⽃嘴， 但只要他
们坚信，在关键时刻， 对⽅能靠得住， 那这些争吵顶多只是⽣活
的调味剂。

So this message, that good, close relationships are good for our
health and well-being, this is wisdom that's as old as the hills.
Why is this so hard to get and so easy to ignore? Well, we're
human. What we'd really like is a quick fix, something we can
get that'll make our lives good and keep them that way.
Relationships are messy and they're complicated and the hard
 Day. Date.
work of tending to family and friends, it's not sexy or
glamorous. It's also lifelong. It never ends. The people in our
75-year study who were the happiest in retirement were the
people who had actively worked to replace workmates with
new playmates. Just like the millennials in that recent survey,
many of our men when they were starting out as young adults
really believed that fame and wealth and high achievement
were what they needed to go after to have a good life. But over
and over, over these 75 years, our study has shown that the
people who fared the best were the people who leaned in to
relationships, with family, with friends, with community.
所以请记住， 幸福和睦的婚姻对健康是有利的， 这是永恒的真
理。 但为什么我们总是办不到呢？ 因为我们是⼈类。 我们总喜欢
找捷径， 总想⼀劳永逸， 找到⼀种⽅法，解决所有问题。 ⼈际关
系⿇烦又复杂， 与家⼈、朋友相处需要努⼒付出， ⼀点也不⾼⼤
上。 ⽽且需要⼀辈⼦投⼊，⽆穷⽆尽。 在我们长达75年的研究
中， 那些最享受退休⽣活的⼈， 是那些主动⽤玩伴 来替代⼯作伙
伴的⼈。 就像开头我说过的千禧⼀代⼀样， 我们跟踪研究的很多
⼈ 在年轻的时候 坚信名望、财富和成就 是他们过上好⽇⼦的保
证。 但在75年的时间⾥， 我们的研究⼀次次地证明， ⽇⼦过得最
好的， 是那些主动与⼈交往的⼈， 与家⼈、朋友或者邻居。

So what about you? Let's say you're 25, or you're 40, or you're
60. What might leaning in to relationships even look like?
那么你们呢？ 也许你现在25岁， 或者40岁，或者60岁。 怎样才算
主动与⼈交往呢？

Well, the possibilities are practically endless. It might be

something as simple as replacing screen time with people time
or livening up a stale relationship by doing something new
together, long walks or date nights, or reaching out to that
family member who you haven't spoken to in years, because
those all-too-common family feuds take a terrible toll on the
people who hold the grudges.
Day. Date.
嗯，我想有很多种⽅法吧。 最简单的，别再跟屏幕聊天了， 去跟
⼈聊天， 或者⼀起尝试些新事物， 让关系恢复活⼒， ⼀起散个步
呀，晚上约个会呀， 或者给多年未曾联系的亲戚打个电话， 因为
这种家庭不和睦太常见了， 但它带来的伤害又很⼤， 尤其对那些
喜欢 ⽣闷⽓的⼈来说更是如此。

I'd like to close with a quote from Mark Twain. More than a
century ago, he was looking back on his life, and he wrote this:
"There isn't time, so brief is life, for bickerings, apologies,
heartburnings, callings to account. There is only time for
loving, and but an instant, so to speak, for that."
我想引⽤马克•吐温的⼀段话来作为结束。 ⼀个多世纪前， 他回⾸
⾃⼰的⼈⽣， 写下这样⼀段话： “时光荏苒，⽣命短暂， 别将时间
浪费在 争吵、道歉、伤⼼和责备上。 ⽤时间去爱吧， 哪怕只有⼀
瞬间，也不要辜负。”

The good life is built with good relationships.

美好⼈⽣，从良好的⼈际关系开始。
Day. Date.

如何成为⼀个⾃律的⼈
How to be a self-disciplined person
oh Meet Lucas. He's a young man about to enter college.
这位是卢卡斯，即将成为⼤⼀新⽣。

He's at a difficult life growing up with his only parent, his

mother and his younger sister. Due to his difficulties in facing
his adversities.
他在单亲家庭中长⼤⽣活困苦。家中有妈妈和妹妹，然⽽他⽆法⾯
对⽣活压⼒。

He's lived a fairly unhealthy life and constantly indulges in

partyingdrinking and smoking. One day his mother got quite
sick and wasrushed to the emergency.The most important
person in his life hasrocked through all the difficult times was
on the verge of death. She putup a good fight, but unfortunately
passed. and lucas became the man ofthe house，Not only did
he have to take care of himself, but a sister as well.
卢卡斯夜夜笙歌⽆法⾃拔。某天他的母亲重病送急诊。曾⼀起度过
各种难关⽣命中最重要的⼈在死亡边缘挣扎着。尽管母亲勇于对抗
病魔，最后还是离开⼈世。卢卡斯则成了⼀家之主, 他必须照顾⾃
⼰，还要照顾妹妹。

It was summer break, and so Lucas immediately took on a full-

time job as janitor. He had to provide for himself, And his
younger sister. His only goal was to go to work each day and
clean. Day in and day out he went. He took on every
opportunity at extra shifts. His discipline and working was
unwavering.
正值暑假，卢卡斯找了⼀份全职的⼯作⼯友，他得养活⾃⼰, 还得
养活妹妹。他唯⼀的⽬标就是每天都去⼯作， ⽇复⼀⽇，他不放弃
任何⼀个赚钱的机会，养家的意志不曾动摇。
Day. Date.
He used the money to buy himself and his sister some food for
dinner every night. He didn't want to tell his friends. He was
working as a janitor, So when they asked if you wanted to go
out in the evenings and party he decided that he would tell
them that he had To tutor his little sister and cook her dinner.
他每天都帮⾃⼰和妹妹买晚餐，他不想让朋友知道⾃⼰在当⼯
友, 每次朋友晚上约他去狂欢，他都以教妹妹的功课和晚餐为由
拒绝。

Lucas fell into the flow of going to work every day and
eventually got used to it. It wasn't the chore for him anymore.
He decided to stop buying junk food for himself and his sister.
and decided he would cook them a healthy dinner after work
each day and then prepare breakfastfor the next day. He kept
this routine up.Working and then cooking, working and then
cooking.
卢卡斯习惯了每天⼯作的节奏，⼯作对他来说再也不是负担，他决
定再也不买垃圾⾷物，⽽是在每天⼯作结束后，准备健康的晚餐和
隔天的早餐。从不间断的作息，⼯作、下厨、⼯作、下厨,

Finally school time rolled around and Lucas had to attend

classes. He was juggling a lot at once. So now he rolled his
hours back to part-time, and had to make sure he attended
class every single day, so he didn't fall behind. Regardless of
how he felt he always went. He went to class, came home and
worked and then cooked dinner and breakfast.
直到开学。卢卡斯必须同时应付很多事能⽤的时间有限，所以他改
做兼职的⼯作，并确保⾃⼰每堂课都能出席，免得落后其他同学。
不顾⼀切，每天按表操课，去上学、去⼯作、煮晚餐、备早餐。

Lucas kept this up for the whole time in college. He was able
to put himself through college and graduate with honors. He
landed a good-paying job upon graduation and maintained his
good habits. Eventually he was able to put his younger sister to
college as well. He got marriedand eventually so did his sister.
Day. Date.
这样的⽇⼦持续了他整个⼤学时期。他没有中途休学放弃还以优异
成绩毕业，毕业后他得到了⾼薪的⼯作并维持着他这个⽣活作息。
最后他也让妹妹进了⼤学，他与妹妹各⾃成家。

They remain best friends throughout life, and they reminisced

on how happy their mother would have been of Lucas. How he
turned his life around and went from lazy and out of control
toin control of his destiny and the true king of his fate. He
became disciplined, but how did he do it? The first big thing
for Lucas was astrong reason why. When his mother passed,he
had a north star to become the man of the house and take care
of his younger sister. It was literally do or die.
他们⼀直维持着良好的关系。想象着母亲会多为卢卡斯感到开⼼。
卢卡斯扭转了⾃⼰的⼈⽣。从原本的放荡不羁，变成⾃⼰命运的主
宰者，他变得如此⾃律。他是怎么办到的?对他来说最重要的就是
「动机」。他母亲过世后，⼀家之主和照顾妹妹的责任⼀直引领着
他，别⽆选择。

Studies showed that a strong motivating reason why allows

people to tap into willpower reserves that they might otherwise
not have been able to. This reminds me of those movies where
you see the boxer down to his last bits of energy in the final
round, but then he has a flashback a powerful memory of why
he's doing this. Perhaps winning against all odds in memory of
someone close to him who passed away.
研究显⽰，强烈的动机能激发⼈们潜在能⼒。这让我想到某些拳击
电影，拳击⼿进⼊最后⼀回，但只剩⼀点⼒⽓时，强烈的回忆突然
涌现回忆起当时成为拳击⼿的原因，可能为了纪念某位逝去的亲⼈
⽽克服了⼀切困难。

Studies also show that a strong motivating reason why may

only act as a buffer or a temporary solution to increase,
willpower and that willpower still does have a finite limit. In
our example, Lucas had a strong motivating reason for why he
was trying to become more responsible, but that doesn't mean
that reason can motivate him to doan infinite amount of things
Day. Date.
for an infinite amount of time.
研究还表明，⼀个强⼤的动机原因可能只是作为增加意志⼒的缓冲
或临时解决⽅案，⽽意志⼒仍然有⼀个有限的限制。在我们的例⼦
中，卢卡斯有⼀个强烈的动机来解释他为什么要变得更有责任感，
但这并不意味着理性可以激励他在⽆限的时间内做⽆限的事情。

So he tried towork at a part-time job, take care of his sister, try

to get a perfect 4.0 ! GPA, and learn to play the guitar all at
once. It would be difficult if not impossible regardless of how
strong his motivating reason why was.
于是他尝试着打⼯，照顾妹妹，努⼒拿到完美的4.0！ GPA，同时
学会弹吉他。不管他的动机有多么强烈，如果不是不可能的话，这
将是困难的。

But in our case Lucas started by focusing on one task only,

which waswork. You want to work every day, once that became
a habit he directed, his willpower and self-discipline onto
another, singular activity which was cooking followed by
school, And that's the key to be wise with how we spend our
self-discipline.
但在我们的案例中，卢卡斯⼀开始只专注于⼀项任务，那就是⼯
作。你想每天⼯作，⼀旦他养成了习惯，他的意志⼒和⾃律就会转
移到另⼀个独特的活动上，那就是做饭，然后上学，这是明智地运
⽤⾃律的关键。

And to use it on singular activities and turn them into habits

before moving on to another activity. The first habit could have
been a simple, as drinking water every day or making his bed
every morning, When anactivity becomes a habit, it drains a lot
less willpower.
⼀次专注在⼀件事上，把它变成习惯再做下⼀件事。第⼀个习惯可
以很简单，像是每天喝⽔或每天早上整理床铺，这件事变成习惯
后，意志⼒的使⽤也会变少。卢卡斯⼀样遇到了许多⼈也认为很为
难的事。
Day. Date.
Lucas also faced a dilemma that many people trying to be
disciplined encounter. Peer pressure.His friends represented a
temptation into hisold life. An easier life requiring a lot less
responsibility.
卢卡斯也⾯临着许多试图⾃律的⼈都会遇到的两难境地。同侪压
⼒，他的朋友成了对旧时⽣活的诱惑，那个简单、不需要负责的⽣
活。

There were two reasons Lucas was able to overcome this

dilemma. He had a strong reason why and he planned for
temptation, in fact he's the very specific technique known as
the if-then technique.
有两原因⽀持着卢卡斯解决了这个难题，他有强烈的动机，他还使
⽤了对付诱惑的⽅案，这个特别⽅案为「假如⼀则」。

He had planned that if his friends asked him to go out and

party, then hewould tell them that he had to tutor his sister and
cook dinner.This is apre-planned decision of self control, and
avoided him having to exercise willpower to resist the
temptation.This is a great strategy to use, whenwe anticipate
that there will be times when temptations will arise an dour
willpower might be low. It's an automatic and pre-planned
response to temptation.
他设计「假如他的朋友找他出去玩，他则j会说「他得教妹妹功课和
煮晚餐」，利⽤⾃制⼒预先做出决策，诱惑来临时才不会使⽤意志
⼒对抗，这是是个相当好的策略。尤其当我们预知⾃⼰将有诱惑⼒
强⼤⽽意志⼒薄弱的时刻，这个应对诱惑的策略已事先计划并会⾃
动运作。

Studies show that practicing self-discipline increases self-

discipline in subsequent acts. It's like a muscle.
研究显⽰，⾃制⼒会透过锻炼⽽持续增加，就像肌⾁。

By finding his strong reason why.

1.寻找强⼤动机
Day. Date.
Developing his discipline through singulan activities.
2.专注约束⾃⼰做好⼀件事
And pre-planning for temptations
3.预先做好对付诱惑的计划

Lucas was able to become more disciplined and overcome his

adversities
透过以上三个原则卢卡斯更有⾃制⼒，也度过了许多难关。
 Day. Date.

如何从倦怠中恢复
How to recover from activism burnout
In the summer of 2017, a woman was murdered by her partner
in Sofia. The woman, let's call her "V," was beaten for over 50
minutes before she died. The morning after, her neighbors told
the press that they heard her screams, but they didn't intervene.
You see, in Bulgaria and many other societies, domestic
violence is typically seen as a private matter. Neighbors,
however, are quick to react to any other kind of noise.
那是 2017 年的夏天， 在索⾮亚，⼀个⼥⼈被她的伴侣谋杀了。 让
我们把这个⼥⼈称作 “V”， 在她死亡之前， 她被殴打长达 50 分钟。
第⼆天早上， 她的邻居告诉媒体，说他们听到了她的尖叫， 但是他
们没有⼲涉。 在保加利亚和其他很多社会中， 家庭暴⼒普遍被看作
是⼀件私事。 然⽽，邻居却总是迅速对其它噪⾳作出回应。

We wanted to expose and affect the absurdity of this. So we

designed an experiment. We rented the apartment just below V's
for one night. And at 10pm, Maksim, the artist in our group, sat
on the drum set we had assembled in the living room and started
beating it. Ten seconds. Thirty seconds. Fifty seconds. A minute.
A light came on in the hallway. One minute and 20 seconds. A
man was standing at the door, hesitant to press the bell. One
minute and 52 seconds. The doorbell rang, a ring that could
have saved a life.
我们想要去曝光、去改变这件荒谬的事情。 所以我们设计了⼀个实
验。 我们租了 “V” 的公寓正下⽅那间房间⼀个晚上。 在晚上 10 点
的时候， 马克西姆，我们组中的艺术⼯作者， 坐在我们于客厅架好
的⿎前， 然后开始敲⿎。 10 秒。 30 秒。 50 秒。 1 分钟。 ⼀束光
打在了⾛廊上。 1 分钟 20 秒。 ⼀个男⼈站在门⼜， 犹豫要不要按
门铃。 1 分钟 52 秒。 门铃响了。 ⼀个本可以挽救⼀条⽣命的门
铃。
Day. Date.
"Beat." is our project exploring the ominous silence
surrounding domestic violence. We filmed the experiment, and
it became instantly viral. Our campaign amplified the voices of
survivors who shared similar stories online.
“敲”，我们的这个项⽬探索了 围绕家庭暴⼒的沉默。 我们拍摄下了
这个实验，它瞬间引起热议。 我们的这项实验放⼤了 那些在⽹上
分享了 ⾃⼰故事的幸存者的⼼声。

It equipped neighbors with specific advice, and many

committed to taking action. In a country where every other
week, the ground quietly embraces the body of a woman
murdered by a partner or a relative, we were loud, and we were
heard.
它也给了邻居详细的建议， 他们很多都付诸了⾏动。 在这样⼀个
国家——每隔⼀周， 就有⼀个⼥⼈的⼫体悄然拥⼊⼤地的怀抱，
她被伴侣或者亲戚杀死——这样的国家⾥， 我们响亮地发声， 我
们的话语得到了关注。

I am an activist, passionate about human rights innovation. I

lead a global organization for socially engaged creative
solutions. In my work, I think about how to make people care
and act. I am here to tell you that creative actions can save the
world, creative actions and play. I know it is weird to talk about
play and human rights in the same sentence, but here is why it's
important. More and more, we fear that we can't win this.
Campaigns feel dull, messages drown, people break.
我是⼀个活动家， 热衷于⼈权⾰新。 我带领了⼀个全球组织， 致
⼒于构思社会参与的创新解决⽅案。 在我的⼯作中，我思考如何⿎
动⼈们去关⼼、去⾏动。 我想站在这⾥告诉你：创新⾏为可以拯救
世界， 创新⾏为和玩乐。 我知道在同⼀句⼦中谈论玩乐和⼈权很
奇怪， 但接下来我要说出这很重要的原因。 更多的是，我们害怕
我们赢不了这场⽃争。 活动变得乏味， 信息被淹没， ⼈们精神崩
溃。
Day. Date.
Numerous studies, including a recent one published by
Columbia University, show that burnout and depression are
widespread amongst activists. Years ago, I myself was burned
out. In a world of endless ways forward, I felt at my final stop.
很多研究，包括最近哥伦⽐⼤学发表的⼀项， 显⽰：⼒竭和抑郁
在活动家群体中⼴泛蔓延。 ⼏年前，我也曾经历⼒竭。 在这个还
有有⽆数条路可⾛的世界上， 我却觉得⾃⼰⾛到了最后⼀站。

So what melts fear or dullness or gloom? Play. From this very

stage, psychiatrist and play researcher Dr. Stuart Brown said
that nothing lights up the brain like play, and that the opposite
of play is not work, it's depression. So to pull out of my own
burnout, I decided to turn my activism into what I call today
"play-tivism."
所以什么化解了恐惧，枯燥或忧郁呢？ 玩乐。 从这个阶段开始，
⼼理学家、 “玩乐”研究者斯图亚特·布朗博⼠说道， 没有任何东
西像玩乐⼀样可以点亮⼤脑， 与玩乐对⽴的不是⼯作， ⽽是抑
郁。 所以为了让我⾃⼰摆脱⼒竭， 我决定把我的活动主义⽅向变
为 ——“玩乐活动主义”。

When we play, others want to join. Today, my playground is

filled with artists, techies and scientists. We fuse disciplines in
radical collaboration. Together, we seek new ways to empower
activism. Our outcomes are not meant to be playful, but our
process is. To us, play is an act of resistance. For example,
"Beat.," the project I talked about earlier, is a concept
developed by a drummer and a software engineer who didn't
know each other two days before they pitched the idea.
当我们玩乐的时候，其他⼈会希望加⼊。 今天，我的游乐场上充
满了艺术家， 技术⼈员和科学家。 我们通过深度合作融合了⾏为
准则。 共同努⼒，我们寻找新的⽅法来为活动主义赋能。 我们的
成果并不会是充满玩乐的， 但是我们的过程是。 对我们来说，玩
乐是坚强的表现。 ⽐如说，我之前提到的“敲”项⽬， 是由⼀位⿎
⼿和⼀位软件⼯程师发明的概念， 他们在推⼴这个概念的两天前
甚⾄不认识对⽅。
Day. Date.
"Beat." is the first winner in our lab series where we pair
artists and technologists to work on human rights issues. Other
winning concepts include a pop-up bakery that teaches about
fake news through beautiful but horrible-tasting cupcakes
--04:37
or a board game that puts you in the shoes of a dictator so
you get to really grasp the range of tools and tactics of
oppression.
“敲”是我们实验系列中的第⼀个优胜者， 以这种⽅式，我们把艺术
家和 技术⼈员们配对去研究⼈权问题。 其他的优胜概念包括⼀个
弹窗⾯包店， 通过外表华丽但味道极差的⼩蛋糕 来宣讲假新闻相
关知识……还有⼀个桌游，让你扮演⼀名独裁者， 来让你真正了
解压迫的⼯具和⼿段范围之⼴。

We did our first lab just to test the idea, to see where it cracks
and if we can make it better. Today, we are so in love with the
format that we put it all online for anyone to implement. I
cannot overstate the value of experimentation in activism. We
can only win if we are not afraid to lose.
我们的第⼀个实验室只是为了验证这个想法， 去检验它是否有漏
洞， 我们能否修复它。 如今，我们如此喜爱这种模式 以⾄于我们
把它放到⽹上 让每⼀个⼈都能实施它。 我认为，⽆论怎样宣扬 活
动主义实验的重要性都不过分。 只有不怕失败，我们才能胜利。

When we play, we learn. A recent study published by Stanford

University about the science of what makes people care
reconfirms what we have been hearing for years: opinions are
changed not from more information but through empathy-
inducing experiences.
玩乐的时候，我们学习。 斯坦福⼤学最近发表的⼀项关于 “是什么
令⼈们关⼼起来”的科学研究 再次证实了我们多年以来经常听到的
事实： 观念的转变不是由更多信息导致的 ⽽是通过能引发情感共
鸣的体验。
Day. Date.
So learning from science and art, we saw that we can talk
about global armed conflict through light bulbs, or address
racial inequality in the US through postcards, or tackle the lack
of even one single monument of a woman in Sofia by flooding
the city with them, and, with all these works, to trigger
dialogue, understanding and direct action.
所以从科学和艺术我们得知， 我们可以通过灯泡讨论全球武装冲
突， 或者通过明信⽚响应 美国种族不平等问题， 又或者应对在索
菲亚， 甚⾄⼀座⼥性雕像都没有的问题， ⽅法是让⼥性雕像遍布
该城， 通过这些⼯作， 来开启对话、理解和直接⾏动。

Sometimes, when I talk about taking risks and trying and

failing in the context of human rights, I meet raised eyebrows,
eyebrows that say, "How irresponsible," or, "How insensitive."
People often mistake play for negligence. It is not. Play doesn't
just grow our armies stronger or spark better ideas. In times of
painful injustice, play brings the levity we need to be able to
breathe. When we play, we live.
有时，当我在谈论⼈权的时候， 提到冒险、尝试和失败时， 我会
遇到⼀些冷眼， 这些冷眼仿佛在说：“真不负责任！” 或者，“真⿇
⽊不仁！” ⼈们常把玩乐当作忽视。 其实不然。 玩乐不仅仅让我们
的队伍更强，或者激发灵感。 当令⼈痛⼼的不公发⽣时， 玩乐给
我们带来能让我们喘息的轻松。 玩乐的时候，我们活着。

I grew up in a time when all play was forbidden. My family's

lives were crushed by a communist dictatorship. For my aunt,
my grandfather, my father, we always held two funerals: one
for their bodies, but, years before that, one for their dreams.
Some of my biggest dreams are nightmares.
我⼩的时候， 所有的玩乐形式都是被禁⽌的。 我们全家的⽣活都
被⼀个“共产主义”独裁政权摧垮了。 为我姨、我的祖⽗、我⽗亲，
我们都举⾏了两场葬礼： ⼀个埋葬他们的⾁体， 但在多年前， 另
⼀个埋葬他们的梦。
Day. Date.
I have a nightmare that one day all the past will be forgotten
and new clothes will be dripping the blood of past mistakes. I
have a nightmare that one day the lighthouses of our
humanity will crumble, corroded by acid waves of hate.
我最⼤的梦中有⼀些是噩梦。 在⼀个噩梦中，有⼀天， 所有的过
去都被遗忘了， 只有新⾐上还沾着 过去的错误所留下的⾎迹。
在⼀个噩梦中， 有⼀天，⼈性的灯塔已然倒塌， 被仇恨之浪侵蚀
着。

But way more than that, I have hope. In our fights for justice
and freedom, I hope that we play, and that we see the joy and
beauty of us playing together. That's how we win.
但尽管如此， 我还抱有希望。 在为公正与⾃由⽽战时， 我希望
我们玩乐起来， 我希望我们在我们共同玩乐时 找到其中的快乐与
美。 这，就是我们取胜的办法。
 Day. Date.

如何解决焦虑
How to cope with anxiety
Imagine that you're getting ready to go to a party. You feel
excited, but also nervous, and you've got this feeling in your
stomach almost like another heartbeat. There's something
holding you back, holding you back from getting too happy.
"No, you mustn't get too happy. Better to be cautious,
otherwise, something bad might happen." You start wondering,
"Who should I talk to when I get there? What if no one wants to
talk to me? What if they'll think I'm weird?"
想象⼀下，你正准备去参加⼀个派对。你感到兴奋，但也紧张，你
的胃⾥有种感觉，就像又⼀次⼼跳。有东西在阻⽌你，阻⽌你变得
太快乐。“不， 你不能太⾼兴。最好还是⼩⼼点，否则会发⽣不好
的事情。”你开始想，“当我到了那⾥，我应该跟谁说话?”如果没⼈
想跟我说话怎么办?如果他们觉得我很奇怪怎么办?”

When you arrive at the party, someone comes up to you and

starts talking with you, and as this is happening, your mind
starts racing, your heart begins pounding, you start sweating,
and it feels almost like you're dissociating from yourself, like
it's an out-of-body experience, and you're just watching
yourself talk. "Keep it together," you say to yourself, but you
can't.
到达聚会时,有⼈对你出现,并开始与你交谈,因为这正在发⽣,你的⼤
脑开始.赛车,⼼脏开始跳动，你开始出汗,感觉就像你逃避⾃⼰，喜
欢它的“灵魂出窍”，你只是看着⾃⼰说话。“保持在⼀ 起,你对⾃⼰
说，但你做不到。

And it's just getting worse: after a few minutes of conversation,

the person you've been speaking to leaves, and you feel utterly
defeated.
更糟糕的是:⼏分钟的交谈后，和你交谈的⼈离开了，你感到彻底的
挫败。
 Day. Date.
This has been happening to you in social situations for a long
time. Or imagine every time you go out, and you're in crowded
places, you feel this panic starting to arise.
长期以来，这种情况⼀直发⽣在你的社交场合中。想象⼀下，每次
你出门，你在拥挤的地⽅，你会感到这种恐慌开始出现。

When you're surrounded by lots of people, like on a bus, you

start to feel hot, nauseous, uneasy, and to prevent this from
happening, you start avoiding a lot of places which makes you
feel lonely and isolated.
当你被很多⼈包围时，⽐如在公交车上，你会开始感到热、恶⼼、
不安，为了避免这种情况发⽣， 你开始避开很多让你感到孤独和孤
⽴的地⽅。

You or the person in both of these scenarios have anxiety

disorders, and what I can tell you is that anxiety is very
common, much more than people think. Right now, one in 14
people around the world have an anxiety disorder, and each
year, it costs over 42 billion dollars to treat this mental health
problem.
你或者这两种情况下的⼈都有焦虑症，我可以告诉你的是焦虑症⾮
常普遍，⽐⼈们想象的要普遍得多。现在,全世界每14个⼈中就有⼀
个⼈患有焦虑症，每年，治疗这种⼼理健康问题要花费420亿美元。

To show you the impact that anxiety has on someone's life, I

will just mention that anxiety can lead to depression, school
dropout, suicide. It makes it harder to focus, and to hold down a
job, and it can lead to relationship break down.
为了向你们展⽰焦虑对于⽣活的影响，我只想提到焦虑会导致抑
郁、辍学和⾃杀。这会让⼈难以集中注意⼒，难以保住⼯作，还可
能导致关系破裂。

But a lot of people don't know this, that's why, a lot of times,
people sweep anxiety under the rug as just nerves that you need
to get over, as a weakness, but anxiety is so much more than
that.
Day. Date.
但很多⼈并不知道这⼀点，这就是为什么很多时候，⼈们把焦虑掩
盖起来，认为焦虑只是你需要克服的神经，是⼀种弱点，但焦虑远
不⽌于此。

A reason why so many people don't think it's important is that

they don't know what it is. Is it your personality? Is it an
illness? Is it a normal sensation? What is? That's why it's
important to differentiate what is normal anxiety from what is
an anxiety disorder.
很多⼈认为它不重要的⼀个原因是他们不知道它是什么。是你的个
性吗?是⼀种疾病吗?这是⼀种“正常的感觉吗?”是什么?这就是为什么
区分什么是正常的焦虑和什么是焦虑障碍很重要。

Normal anxiety is an emotion that we all get when we're in

stressful situations. For example, let's say, you're out in the
woods, and you come face-to-face with a bear. This will
probably make you feel a little bit anxious, and you'll probably
want to start running like crazy. This anxious feeling that you
get is good because it protects you, it saves you, and it makes
you on a hightail it out of there, although maybe it's not such a
good idea to start running when you see a bear. I really don't
think you can out run a bear.
正常的焦虑是⼀种情绪，即当我们处于紧张的情况下我们都会有这
种情绪。例如，假设你在森林⾥和⼀只熊⾯对⾯。这可能会让你感
到有点焦虑，你可能会想要开始疯狂地跑步。这种焦虑的感觉是好
的，因为它保护了你，拯救了你，它让你逃离那⾥，尽管当你看到
熊的时候,逃跑可能不是⼀个好主意。我真的不认为你能跑得过熊。

Anxiety helps us meet our deadlines at work and deal with

emergencies in life, but when this anxiety emotion is taken to
the extreme and arises in situations which don't pose a real
threat, then that's when you might have an anxiety disorder.
焦虑帮助我们在⼯作的最后期限前完成任务，处理⽣活中的紧急情
况，但当这种焦虑情绪达到极端，并出现在不构成真正威胁的情况
下，那么你可能患有焦虑症。
Day. Date.
For example, people with generalized anxiety disorder worry
excessively and constantly about everything going on in their
lives, and they find it very difficult to control this worry. They
also have symptoms like restlessness, fear, they find it hard to
fall asleep at night, and they can't concentrate on tasks. In spite
of whatever kind of anxiety you might be suffering from, there
is something that you can do to lower it.
例如，患有⼴泛性“焦虑障碍”的⼈对⽣活中发⽣的⼀切过度和不断
地担忧，他们发现很难控制这种担忧。他们还会出现躁动不安、恐
惧等症状，夜间难以⼊睡，⽆法集中精⼒完成任务。不管你有什么
样的焦虑，你都可以做⼀些事情来降低它。

It works, and it's simpler than you may think. All too often,
we're given medication for mental disorders, but it doesn't
always work in the long run. Symptoms often come back, and
you're back to where you started. So here's something else to
consider: the way you cope or handle things has a direct impact
on how much anxiety you're experiencing, and if you tweak the
way you're coping, then you can lower your anxiety.
它确实有效，⽽且⽐你想象的要简单。我们经常接受治疗精神障碍
的药物治疗，但长期来看并不总是有效。症状经常复发，你又回到
了开始的地⽅。所以还有其他需 要考虑的事情:你处理或处理事情
的⽅式对你经历的焦虑程度有直接影响，如果你调整处理⽅式，你
就可以降低你的焦虑。

In our study at the University of Cambridge, we showed that

women living in poor areas have a higher risk for anxiety than
women living in richer areas. These results didn't surprise us,
but when we looked closer, we found that women living in
poor areas, if they had a particular set of coping resources, they
didn't have anxiety, while women living in poor areas without
these coping resources had anxiety.
在剑桥⼤学的研究中，我们发现⽣活在贫困地区的⼥性⽐⽣活在富
裕地区的⼥性患焦虑症的风险更⾼。这些结果并不让我们惊讶，但
当我们仔细观察，我们发现⽣活在贫困地区的⼥性，如果她们有⼀
Day. Date.
套特定的应对资源，她们就不会焦虑，⽽⽣活在贫困地区的⼥性没
有这些应对资源就会焦虑。

Other studies showed that people who had faced extreme

circumstances, who had faced adversity, been through wars and
natural disasters, if they had coping resources, they remained
healthy and free of mental disorders, while others, facing the
same hardships but without coping skills went on a downward
spiral and developed mental disorders.
其他研究表明，⼈们谁曾⾯临极端⾯临逆境、经历过战争和⾃然灾
害的环境，如果他们有应对资源，他们仍然健康，没有精神障碍，
⽽其他⼈，⾯临同样.的困难，但没有应对技能，继续下⾏，并发展
为精神障碍。

So what are some of these coping resources, and how can we

use them to lower our anxiety? And before I dive into what
they are, I'd like to point out - and I think this is so interesting -
you can develop these coping resources or coping skills on
your own through the things that you do; you can take charge
of your anxiety and lower it, which I think is so empowering.
那么这些应对⽅法有哪些呢?我们如何利⽤它们来降低焦虑呢?在我
深⼊探讨它们是什么之前，我想指出⼀点我认为这很有趣，你可以
通 过你所做的事情⾃⼰开发这些应对资源或应对技能;你可以控制
你的焦虑并降低它,我认为这是⾮常强⼤的。

Today I'll be talking about three coping resources, and the first
one is feeling like you're in control of your life. People who
feel like they're more in control of their life have better mental
health. If you feel like you're lacking in control in life, then
research shows that you should engage in experiences that give
you greater control. I'll show you what I mean: do you
sometimes find that you put off starting something because you
just don't feel ready enough? Do you find it hard to make
decisions like what to wear, what to eat who to date, which job
to take up? Do you tend to waste a lot of time deciding what
you might do while nothing gets done? A way to overcome
Day. Date.
indecision and this lack of control in life, is to do it badly.
今天我要讲三种应对⽅法，第⼀种是感觉⾃⼰掌控了⾃⼰的⽣活。
那些感觉⾃⼰能更好地掌控⽣活的⼈⼼理健康状况更好。如果你觉
得⾃⼰在⽣活中缺乏控制⼒，那么研究表明，你应该参与那些能给
你更⼤控制⼒的经历。我来告诉你我的意思:你是否有时会发现⾃
⼰推迟开始某件事是因为你觉得⾃⼰还没有准备好?你是否觉得做
决定很困难，⽐如穿什么，吃什么，和谁约会，做什么⼯作?你是
否倾向于浪费⼤量的时间来决定你要做什么，却什么也没做?克服
优柔寡断和⽣活中缺乏控制⼒的⼀个⽅法就是把它做得很糟糕。

There's a quote by writer and poet GK Chesterton that says,

"Anything worth doing is worth doing badly the first time."
The reason why this works so well is that it speeds up your
decision-making and catapults you straight into action,
otherwise, you can spend hours deciding how you should go
about doing something or what you should do.
作家、诗⼈切斯特顿(GK Chesterton)曾说过:“任何值得做的事，都
值得在第⼀次做得很糟糕。 ”这个⽅法如此有效的原因是它能加快
你的决策速度，让你直接⾏动起来，否则，你会花好⼏个⼩时来决
定你应该如何去做某事或你应该做什么。

This can be paralyzing and can make you afraid to even begin.
All too often, we aim for perfection, but never end up doing
anything because the standards that we set for ourselves are
too high, they're intimidating, which stresses us out so we
delay starting something, or we might even abandon the whole
thing altogether. Do it badly frees you up to take action.
这可能会让你⿇痹，甚⾄让你害怕开始。我们常常追求完美，但却
从来没有完成任何事情，因为我们为⾃⼰设定的标准太⾼，令⼈⽣
畏，让我们压⼒重重，所以我们推迟开始某件事，甚⾄可能放弃整
件事。如果做得不好，你就可以采取⾏动。
Day. Date.
I mean you know how it is: so often, we want to do something
perfectly we can't start until it's the perfect time, until we've
got all the skills, but this can be daunting and stressful so why
not just jump into it just do it however, without worrying if
it's good or bad? This will make it that much easier to start
something and as you're doing it badly to finish it, and when
you look back, you'll realize, more often than not, that
actually it's not that bad.
我的意思是你知道它是:经常,我们想要完美地做事不能开始,直到它
的完美的时间,直到我们得到了所有的技能,但这可以令⼈畏惧和压
⼒所以为什么不跳进去做不过,不担⼼如果是好还是坏?这会让你更
容易开始做⼀件事，⽽当你做得很糟糕时，你会发现，通常情况
下，它其实并没有那么糟糕。

A close friend of mine who has anxiety started using this

motto, and this is what she said, "When I started using this
motto, my life transformed. I found I could complete tasks in
much shorter time periods than before.
我的⼀个有焦虑症的亲密朋友开始使⽤这句格⾔，她说:“当我开始
使⽤这句格⾔时，我的⽣活改变了。我发现我可以在⽐以前更短
的时间内完成任务。

Do it badly gave me wings to take risks, to try something

differently, and to have way more fun during the whole
process. It took the anxiety out of everything and replaced it
with excitement." So do it badly, and you can improve as you
go along. I'd like to ask you to think about this: if you start
using this motto today, how would your life change?
做得不好给了我冒险的机会，尝试不同的东西，并在整个过程
中获得更多乐趣。它消除了⼀切的焦虑，取⽽代之的是兴
奋。”所以，如果你做得不好，你就会不断进步。我想请你想
⼀想:如果你今天就开始⽤这句格⾔，你的⽣活将会发⽣怎样的
改变?
Day. Date.
The second coping strategy is to forgive yourself, and this is
very powerful if you use it. People with anxiety think a lot
about what they're doing wrong, their worries, and how bad
they're feeling. Imagine if you had a friend who constantly
pointed out everything you're doing wrong, and everything
that was wrong with your life. You would probably want to
get rid of this person right away, wouldn't you? Well, people
with anxiety do this to themselves all day long. They're not
kind to themselves. So maybe it's time to start being kinder
with ourselves, time to start supporting ourselves, and a way
to do this is to forgive yourself for any mistakes you think you
might have made just a few moments ago to mistakes made in
the past.
第⼆种应对策略是原谅⾃⼰，如果你做到了，这是⾮常有效的。
患有焦虑症的⼈经常思考他们做错了什么，他们的担忧，以及他
们的感觉有多糟糕。想象⼀下，如果你有⼀个朋友，他总是指出
你做错的每⼀件事，指出你⽣活中的每⼀件错事。你可能想马上
摆脱这个⼈，不是吗?有焦虑症的⼈整天都会这样对⾃⼰。他们对
⾃⼰不好。所以，也许是时候对⾃⼰好⼀点了，是时候开始⽀持
⾃⼰了，⽽做到这⼀点的⼀个⽅法就是原谅⾃⼰在⼏分钟之前所
犯的错误和过去所犯的错误。

If you had a panic attack and are embarrassed about it, forgive
yourself; if you wanted to talk to someone, but couldn't muster
up the courage to do so, don't worry about it, let it go; forgive
yourself for anything and everything and this will give you
greater compassion towards yourself. You can't begin to heal
until you do this.
如果你有恐慌发作⽽感到尴尬，原谅⾃⼰; 如果你想和某⼈说话，
却没有勇⽓，不要担⼼，放⼿吧;原谅⾃⼰的任何事情，这将给你
对⾃⼰更⼤的同情。你不这么做是⽆法治愈的。
Day. Date.
And last but not least, having a purpose and meaning in life is
a very important coping mechanism. Whatever we do in life,
whatever work we produce, however much money we make,
we cannot be fully happy until we know that someone else
needs us, that someone else depends on our accomplishments,
or on the love that we have to share. It's not that we need
other people's good words to keep going in life, but if we
don't do something with someone else in mind, then we're at
much higher risk for poor mental health.
最后但同样重要的是，在⽣活中拥有⽬标和意义是⼀种⾮常重要
的应对机制。⽆论我们在⽣活中做什么，做什么⼯作，赚多少
钱，只有当我们知道有⼈需要我们，有⼈依赖我们的成就，或者
依赖我们分享的爱时，我们才会感到完全的快乐。这并不是说我
们需要别⼈的好话来维持⽣活，⽽是如果我们在做事情的时候没
有考虑到别⼈，那么我们就有很⼤的风险出现⼼理健康问题。

The famous neurologist Dr. Victor Frankel said, "For people

who think there's nothing to live for and nothing more to
expect from life, the question is getting these people to realize
that life is still expecting something from them."
著名的神经学家维克弗兰克尔博⼠说:“对于那些认为⽣活没有任何
意义，也没有任何期待的⼈来说，问题是让这些⼈意识到⽣活仍
然对他们有所期待。

Doing something with someone else in mind can carry you

through the toughest times. You'll know the why for your
existence and will be able to bear almost any how; almost any
how. So the question is do you do at least one thing with
someone else in mind?
和别⼈⼀起做⼀些事情可以帮助你度过最艰难的时刻。你会知道
你存在的原因，并且能够忍受⼏乎所有的事情;⼏乎所有的“如
何”。所以问题是，你在做⾄少⼀件事的时候，⼼⾥是不是想着别
⼈?
Day. Date.
This could be volunteering, or it could be sharing this
knowledge that you gained today with other people, especially
those who need it most, and these are often the people who
don't have money for therapy, and they're usually the ones with
the highest rates of anxiety disorders. Give it to them, share
with others, because it can really improve your mental health.
这可以是志愿服务，也可以是把你今天学到的知识分享给其他⼈，
尤其是那些最需要的⼈，这些⼈通常没有钱接受治疗，他们通常是
焦虑症发病率最⾼的⼈。把它给他们，与他⼈分享，因为这真的可
以改善你的⼼理健康。

So I would like to conclude with this: another way you can do

something with someone else in mind is finishing work that
might benefit future generations. Even if these people will
never realize what you've done for them, it doesn't matter,
because you will know, and this will make you realize the
uniqueness and importance of your life.
所以我想总结⼀下:另⼀种与他⼈⼀起做事的⽅式是完成可能造福
后代的⼯作。即使这些⼈永远不会意识到你为他们所做的⼀切，也
没关系，因为你会知道，这将使你意识到你⽣命的独特性和重要
性。
 Day. Date.

如何维持⼀段⻓久的友情
what makes a friendship last?
I've moved about 20 times in my life. And each time that I move
to a new neighborhood, a new city, a new country, it seems to get
harder and harder to sustain the friendships I left behind. But
right now, sustaining those friendships seems especially
important and especially difficult. So I'm wondering what is
manageable? How can I keep those friendships afloat without
getting overwhelmed?
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 a

lack of opportunity to meet, hang out and connect. Which may
explain why, after a year of isolation, some of my friendships
feel like they're hanging on by a thread. The same researcher
made headlines with the finding that we lose half of our
friendships every seven years.
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
Day. Date.
Now, before you start doomscrolling through your contact list,
you should know that's not quite as severe as it sounds. Over
those seven years, the size of our friendship group actually
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 60

hours with someone before they can go from an acquaintance
to a casual friend. They get upgraded to a fully fledged friend
around 80 to 100 hours, and get elevated to a best friend after
you spend at least 200 hours of quality time together.
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" to
a barista every morning or be polite to a coworker, but you
wouldn't necessarily invite either one over for dinner.
Day. Date.
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
“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

I was feeling a little bit daunted by all of these numbers until I

spoke to my mum, who has a more optimistic take on all of
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."
Day. Date.
“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”

I think she's right. I don't think there's a magical formula or a

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
to call.
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
要时间和精⼒ 所以恕我冒昧 我有个好朋友需要去通话
Day. Date.

如何⽆所畏惧地⾯对权威
How to be fearless in the face of authoritarianism
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 went barefoot out into the street. In the morning, some
went to Komarovskiy Market in the center of town. Later that
day, the other group gathered with flowers at the eternal flame
under the victory monument. They stood together holding
hands, and they started to sing the Belarusian lullaby, waiting
for the police cars to arrive. They knew the police would pick
them up just like that: barefoot with flowers in their hands, that
they would take them to the police station, beat them up and
try to humiliate them. And yet they did it anyway.
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 since 1994. These young women were protesting the
latest rigged election result, which had taken [place] just a few
days earlier. Their small expressions of protest very quickly
expanded into massive, peaceful, women-led demonstrations
all across the country.
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
Day. Date.
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 which Belarus has never seen before. All this despite
the fact that the president proclaimed himself reelected and
that more than 10,000 people have been detained, hundreds
tortured and at least six killed.
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 police violence, despite state lawlessness? The
answer I hear the most is that people have become fearless,
and 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 fear, but only as long as we are on our own.
Fearlessness takes 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。
Day. Date.
A lot has been made of my own role in the presidential
election of August 2020. How I stepped in to run for my
husband, Sergei, when he was jailed and it became clear that
the authorities would deny him his chance to run himself; how
I rightfully won the election and became the elected leader of
a democratic Belarus, but the official results only gave me 10
percent of the vote and I 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 people showed up for the rallies, the less fear I had.
And then in the days before the election in Minsk, 60,000
people came to 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。

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. Our courage is born from unity. Our solidarity is our
strength.
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，
团结就是我们的⼒量。
Day. Date.
I also now understand that being fearless is a commitment. It
is a decision you make every single day. It is a responsibility
you 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。
Day. Date.

如何在纷扰的⽹络世界中
回归平静
Tips for reclaiming your peace of mind online
Cloe Shasha Brooks: Hello, welcome. You are watching a TED
interview series called How to Deal with Difficult Feelings.
I’m Cloe Shasha Brooks, your host and a curator at TED. And
today we'll be focusing specifically on anxiety. So first I'll be
speaking with author and model Naomi Shimada about the
anxiety associated with social media. She coauthored a book
called “Mixed Feelings: Exploring the emotional impact of our
digital habits." It's all about how the internet has created a new
layer of perfectionist pressure on our lives and how we can
better manage our relationship with our online worlds. Hello,
Naomi. Great to see you.
克洛·莎莎·布鲁克斯： ⼤家好，欢迎。 您正收看的是 TED 访谈
系列 《如何调节复杂情绪》。 我是主持⼈兼 TED 负责⼈ 克洛·
莎莎·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
written and spoken about the relationship between social media
and anxiety a whole bunch, such as the anxiety to post online
or 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
Day. Date.
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
because I'm just feeling this out like everyone else. But in my
experience, social media and anxiety are connected, you know,
or social media exacerbates anxious feelings. It exacerbates the
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

around, like, you know, our relationships, our bodies, our
work, the things that make up our sense of self, I think the
anxiety we 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 work. Some of those things, those lines can start to
become very 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
Day. Date.
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

shiny and perfect, social media also seems to fuel a lot of
FOMO, or fear of missing out. And I'm curious what you'd
suggest for people who experience a lot of anxiety from seeing
videos and images of other people having a ton of fun and, you
know, not knowing how to deal with that.
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

just taking a step back, taking a moment, you know, if
something is making me feel bad, for example, if social media
-- if we thought of it as a substance, for example, if something
was making you feel bad, what would you do about it? Would
you stop using it? You know, I think there's levels to this
because sometimes, you know, we may have work now that is
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
Day. Date.
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

this constantly myself when as a public-facing person, my job
is so intertwined with social media and it's something I want to
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

it's just negotiating, sometimes it's not as clear cut, you know, it
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
my phone. And just when I have to do something for work,
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。
Day. Date.
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
you didn't post about it, it didn't happen." That concept. We've
started to internalize, you know, especially my generation of
millennials, gen-Z, like, if you didn't post it, it didn't happen.
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 internet, on social media, so often how I validated myself
and my sense of self was posting something and people reacting
to it. And I think that's just very murky territory. I think like,
 Day. Date.
you know, why do I feel the need to share this? Is this
something that feels also private to me?
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── 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
following, that sometimes, when I'm like, does that person, for
me, does my family member want to be shown online, for
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
picture of myself looking, like, hot, or whatever the equivalent
of looking really happy -- I think sometimes so often we post
about 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

sometimes, you know, and that it is a projection of the things
that we want in our lives, for example, posting photos of people
you want better relationships with or, you know, there's a big
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
something that I am proud of? And it's no critique. This is really
questions that are just a gauge where I'm at or where someone
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
something I should be working on or thinking about, or there's
Day. Date.

just deeper questions about context, I think, that are

important.
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 or not to post their social justice
activism on their accounts and regardless of the activism they
might be already doing outside of social media, right?
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, there was a fear of looking apathetic if people are not
posting about social justice on social media. So how do you
suggest 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? Anxieties around posting about social justice. I think
the big question here is asking ourselves, like, what am I
doing in my own life? You know, and again, there is a
Day. Date.
spectrum, because there's a lot of people who are sharing a lot
of important information via social media. So you have, like,
organizers and then everybody else. But if you are -- Once
again, you know, I can't speak for everybody, but just I think it's
-- I read this quote 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 lives we don't prioritize the importance of self-
reflection and 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 internalized to some effect.So to understand, like,
where am I on the spectrum? How do I benefit? All of these
things actually 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。
Day. Date.
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 obviously, a lot the uprisings in June would not have
happened if 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 know. And when it's just about shame
and optics, that's not how 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 are in echo chamber of the people who follow us and
people we follow, right? So a lot of the times we're just
sharing and shouting into the atmosphere of people who have
the same 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。
Day. Date.
Or mistakes, it's not favorable to making mistakes anymore,
which is my critique and sadness about social media. You
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。
Day. Date.

如何掌控你的空闲时间
How to gain control of your free time
When people find out I write about time management, they
assume two things. One is that I'm always on time, and I'm not.
I 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 once late to my own speech on time management. We all
had to just take a moment together and savor that irony.
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 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 magazines that are doing a story along these lines,
generally on how to help their readers find an extra hour in the
day. And the idea is that we'll shave bits of time off everyday
activities, add it 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 they've come up with before they
call me. Some of my favorites: doing errands where you only
have to make right-hand turns. Being extremely judicious in
microwave usage: it says three to three-and-a-half minutes on
the package, we're totally getting in on the bottom side of that.
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
Day. Date.
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 DVR your favorite shows so you can fast-forward
through the commercials. That way, you save eight minutes
every half hour, so in the course of two hours of watching TV,
you find 32 minutes to exercise.Which is true. You know
another way to find 32 minutes to exercise? Don't watch two
hours of TV a day, right?
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. We don't build the lives we want by
saving time. We 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 1,001 days in the lives of extremely busy women. They had
demanding jobs, sometimes their own businesses, kids to care
for, maybe parents to care for, community commitments --
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busy, busy people. I had them keep track of their time for a
week so I could add up how much they worked and slept, and
I interviewed them about their strategies, for my book.
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，为了我的书还采访了解了她
们的常⽤策略。

One of the women whose time log I studied goes out on a

Wednesday night for something. She comes home to find that
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, you know it is a hugely damaging, frightening, sopping
mess. So she's dealing with the immediate aftermath that
night, next day she's got plumbers coming in, day after that,
professional cleaning crew dealing with the ruined carpet. All
this is being recorded on her time log. Winds up taking seven
hours of her week. Seven hours. That's like finding an extra
hour in the day.
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,
"Could you find seven hours to train for a triathlon?" "Could
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 -- can't you see how busy I am?" Yet when she had to
find seven hours because there is water all over her basement,
she found seven hours. And what this shows us is that time is
highly elastic. We cannot make more time, but time will
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stretch to 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，”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， 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。

And so the key to time management is treating our priorities as

the equivalent of that broken water heater. To get at this, I like
to use language from one of the busiest people I ever
interviewed. By busy, I mean she was running a small business
with 12 people on the payroll, she had six children in her spare
time. I 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?
所以时间管理的关键就是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
was out for a hike, because it was a beautiful spring morning,
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,
she explains it like this. She says, "Listen Laura, everything I
do, 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
because it's not a priority." "I don't have time," often means "It's
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,
but that's not true. If you offered to pay me $100,000 to dust
my blinds, I would get to it pretty quickly.
Day. Date.
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 matter of lacking time; it's that I don't want to do it.
Using this 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
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you to pretend it's the end of next year. You're giving yourself a
performance review, and it has been an absolutely amazing
year for you professionally. What three to five 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 up sheets of colored paper, on which is written what is
known as 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 amazing everyone in the household is, or even more
scintillating, how busy everyone in the household is. But these
letters serve a purpose, which is that they tell your friends and
family what you did in your personal life that mattered to you
over the year. So 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 the people you care about. What
three to five things did you do that made it so amazing? So you
can write next year's family holiday letter now. Don't send it.
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
Day. Date.
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

maybe you want to write a family history. First, you can read
some other family histories, get a sense for the style. Then
maybe think about the questions you want to ask your relatives,
set up appointments to interview them. Or maybe you want to
run a 5K. 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 is key -- we treat our priorities as the
equivalent of that broken water heater, by putting them into our
schedules first. We do this 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。 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

afternoon is what an economist might call a "low opportunity
cost" time. Most of us are not sitting there on Friday afternoons
saying, "I am excited to make progress toward my personal and
professional priorities right now."But we are willing to think
Day. Date.
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 more complicated for some people than others. I mean,
some 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 multiple children on your own. I get that. And I
don't want to minimize anyone's struggle. But I do think that
the numbers I am about to tell you are empowering.
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
Day. Date.
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 you're working 60 hours. Well, that leaves 52
hours for other 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

weeks with time diaries. They found that people claiming 75-
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。
Day. Date.

深度睡眠对⼤脑的好处
The brain benefits of deep sleep —and how to get
more of it

What if you could make your sleep more efficient? As a sleep

scientist, this is the question that has captivated me for the past
10 years. Because while the lightbulb and technology have
brought about a world of 24-hour work and productivity, it has
come at the cost of our naturally occurring circadian rhythm
and our body's need for sleep.
如果可以拥有 更⾼效的睡眠会怎么样？ 作为⼀名睡眠专家， 在过
去的10年⾥， 我⼀直在研究这个问题。 当电灯和科技使得世界。
24⼩时灯⽕通明， 我们付出的代价 是违背⾃然的昼夜节律， 和我
们⾝体对睡眠的需求。

The circadian rhythm dictates our energy level throughout the

day, and only recently we've been conducting a global
experiment on this rhythm, which is putting our sleep health
and ultimately our life quality in jeopardy. Because of this, we
aren't getting the sleep we need, with the average American
sleeping a whole hour less than they did in the 1940s.
昼夜节律决定了 我们⼀天的能量⽔平， 直到最近，我们才开始 就
这⼀节律问题开展全球实验， 讲究其如何对我们的睡眠健康， 甚
⾄⽣活质量产⽣危害。 正是因为如此， 我们总是睡得不够， 与
1940年代相⽐， 美国⼈的平均睡眠时间 少了整整⼀个⼩时。

For some reason, we decided to wear it as a badge of honor

that we can get by on not enough sleep. This all adds up to a
real health crisis.
不知道为什么， 我们以睡眠不⾜为荣， 将其视为⼀块 可以佩戴的
荣誉勋章。 这其实都为各类 健康隐患埋下了伏笔。
Day. Date.
Most of us know that poor sleep is linked to diseases like
Alzheimer's, cardiovascular disease, stroke and diabetes. And
if you go untreated with a sleep disorder like sleep apnea,
you're more likely to get many of these illnesses. But did you
know about sleep's impact on your mental states? Poor
makes us make risky, rash decisions and is a drain on our
capacity for empathy.
众所周知，睡眠不⾜ 与疾病⾼度相关， 譬如⽼年痴呆，⼼⾎管疾
病， 中风，糖尿病。 如果不对睡眠紊乱 （如睡眠窒息）加以治
疗， 你将更容易患上这些疾病。 但是你知道睡眠 对你的精神状态
有什么影响吗？ 睡眠不⾜会让我们 草率地做出冒险的决定， 我们
体谅他⼈的能⼒也会下降。

When sleep deprivation literally makes us more sensitive to

our own pain, it's not so surprising that we have a hard time
relating to others and just generally being a good and healthy
person when we're sleep-deprived.
缺乏睡眠会使我们 对⾃⼰的痛苦更加敏感， 难怪当我们睡得不够
的时候， 会难以作为⼀个健康的正常⼈ 同他⼈相处。

Scientists are now starting to understand how not only the

quantity but also the quality of sleep impacts our health and
well-being. My research focuses on what many scientists
believe is the most regenerative stage of sleep: deep sleep. We
now know that generally speaking, there are three stages of
sleep: light sleep, rapid eye movement or REM and deep
sleep. We measure these stages by connecting electrodes to
the scalp, chin and chest. In light sleep and REM, our brain
waves are very similar to our brain waves in waking life.
除了睡眠时长之外， 科学家们还开始了解到 睡眠的质量 是如何影
响着我们的健康和幸福的。 我的研究重点放在 被许多科学家视为
最有再⽣⼒的睡眠阶段： 深度睡眠期。我们知道，⼀般⽽⾔ 睡眠
有三个阶段： 浅睡期， 快速动眼期， 深睡期。 通过将电极与头
⽪，下巴和胸部相连， 我们可以记录这些睡眠阶段的电信号。 在
浅睡及快速动眼期， 我们的脑电波与 清醒时的脑电波⼏乎⼀致。
Day. Date.
But our brain waves in deep sleep have these long-burst brain
waves that are very different from our waking life brain waves.
These long-burst brain waves are called delta waves. When we
don't get the deep sleep we need, it inhibits our ability to learn
and for our cells and bodies to recover. Deep sleep is how we
convert all those interactions that we make during the day into
our long-term memory and personalities. As we get older, we're
more likely to lose these regenerative delta waves. So in way,
deep sleep and delta waves are actually a marker for biological
youth.
但在深睡期中， 我们的脑电波却是⼀种长脉冲， 与我们清醒时的
脑电波⼤相径庭。 这些长脉冲脑电波 被称为δ（delta）波。 当我们
不能获得充⾜的深度睡眠时， 我们的学习能⼒会受到抑制， 细胞
再⽣和⾝体机能的 修复也会受到影响。 深度睡眠让我们将 ⽩天的
经历 转化为长期记忆， 让我们成为我们⾃⼰。 当我们⽼去， 我们
将很可能不再有 这些可再⽣的δ波。 可以说，深度睡眠和δ波 是⽣
理年轻的⼀⼤标志。

So naturally, I wanted to get more deep sleep for myself and I

literally tried almost every gadget, gizmo, device and hack out
there -- consumer-grade, clinical-grade, what have you. I
learned a lot, and I found I really do need, like most people,
eight hours of sleep. I even shifted my circadian component by
changing my meals, exercise and light exposure, but I still
couldn't find a way to get a deeper night of sleep ... that is until
I met Dr. Dmitry Gerashchenko from Harvard Medical School.
⾃然，我希望⾃⼰ 有更长的深度睡眠， 我⼏乎尝试过各种⼩发
明、⼩设备—— 零售的，临床的, 只要市⾯上有的我都愿意尝试。
我学到了很多，我发现 和⼤多数⼈⼀样， 我真的需要⼋个⼩时的
睡眠。 我甚⾄通过控制我的饮⾷，运动和 暴露在光照下的时间 改
变了⾃⼰的⽣理节律， 但我仍不能延长深度睡眠时间， 直到我遇
到了哈佛医学院的 Dmitry Gerashchenko博⼠。
 Day. Date.
Dmitry told me about a new finding in the literature, where a
lab out of Germany showed that if you could play certain
sounds at the right time in people's sleep, you could actually
make sleep deeper and more efficient. And what's more, is that
this lab showed that you actually could improve next-day
memory performance with this sound. Dmitry and I teamed
up, and we began working on a way to build this technology.
With our research lab collaborators at Penn State, we designed
experiments in order to validate our system. And we've since
received grant funding from the National Science Foundation
and the National Institute of Health to develop this deep-sleep
stimulating technology. Here's how it works. People came into
the lab and we hooked them up to a number of devices, two of
which I have on right here -- not a fashion statement.
Dmitry告诉了我 ⽂献中的⼀项新发现， ⼀个德国实验室发现， 如
果你能在⼈们⼊睡后的适当时机 播放某些声⾳， 他们就能获得更
深度、 更⾼效的睡眠。 除此以外，这⼀实验室还发现 这⼀声⾳还
能够帮你提升 第⼆天的记忆⼒。 我和Dmitry决定合作 进⼀步开发
这项技术。 我们与宾⼣法尼亚 州⽴⼤学的实验室合作， 设计了实
验来验证我们的系统。 我们得到了来⾃美国国家科学基⾦会 和国
家卫⽣研究院的资⾦⽀持， 以顺利开发这种 激励深度睡眠的技
术。 它是这样运作的。 ⼈们来到实验室， 我们把许多设备连接到
他们⾝上， 我现在⼿上拿的是其中的两个—— 这可不是时尚秀。

When we detected that people were in deep sleep, we played

the deep-sleep stimulating sounds that were shown to make
them have deeper sleep. I'm going to demo this sound for you
right now.
当我们探测到⼈们进⼊深度睡眠后， 我们会播放刺激深度睡眠的
声⾳， 让他们能睡得更深。 我现在将为⼤家展⽰这段声⾳。很奇
怪，对吗？

So that sound is actually at the same burst frequency as your

brain waves when your brain is in deep sleep. That sound
pattern actually primes your mind to have more of these
regenerative delta waves. When we asked participants the next
Day. Date.
day about the sounds, they were completely unaware that we
played the sounds, yet their brains responded with more of
these delta waves.
这⼀声⾳其实和你深睡时的脑电波 有相同的突发频率。 实际上，
它可以促使你的⼤脑 产⽣更多的可再⽣δ波。 当我们第⼆天询问参
与者 是否听到了这些声⾳时， 他们全然不知我们曾播放声⾳， 然
⽽，他们的⼤脑对此做出了反应， 产⽣了更多的δ波。

Here's an image of someone's brain waves from the study that

we conducted. See the bottom panel? This shows the sound
being played at that burst frequency. Now look at the brain
waves in the upper part of the graph. You can see from the
graph that the sound is actually producing more of these
regenerative delta waves. We learned that we could accurately
track sleep without hooking people up to electrodes and make
people sleep deeper. We're continuing to develop the right
sound environment and sleep habitat to improve people's sleep
health.
这是研究中⼀位 被测试者的脑电波图像。 你们看到底部那块了
吗？ 那是播放声⾳的突发频率。 现在再看图上部的脑电波。 从图
中可以看出， 这⼀声⾳诱导产⽣了更多的再⽣δ波。 从中我们知
道，我们可以 准确地追踪睡眠， 即使不把⼈和电极相连， 我们也
可以让⼈们睡得更深。 我们会继续探究 合适的声⾳环境和睡眠地
点， 以帮助提升⼈们的睡眠健康。

Our sleep isn't as regenerative as it could be, but maybe one

day soon, we could wear a small device and get more out of
our sleep.
我们的睡眠还可以有更强的再⽣⼒， 在不久的将来， 也许我们可
以佩戴⼀个⼩装置， 让我们从睡眠中获益更多。
Day. Date.

⽣活不仅仅是快乐
There’s more to life than being happy
I used to think the whole purpose of life was pursuing
happiness. Everyone said the path to happiness was success,
so I searched for that ideal job, that perfect boyfriend, that
beautiful apartment. But instead of ever feeling fulfilled, I
felt anxious and adrift. And I wasn't alone; my friends --
they struggled with this, too.
我曾经认为 ⼈⽣的意义便是追寻快乐。 世⼈普遍认为 成功是通往
幸福的道路， 因此我寻找理想的⼯作， 完美的伴侣还有舒适的住
处。 可我⾮但没有感到充实， 反⽽感到焦虑迷茫。 这种情况不⽌
发⽣在我⾝上 ， 我⾝边的朋友也⼀样。

Eventually, I decided to go to graduate school for positive

psychology to learn what truly makes people happy. But
what I discovered there changed my life. The data showed
that chasing happiness can make people unhappy. And what
really struck me was this: the suicide rate has been rising
around the world, and it recently reached a 30-year high in
America. Even though life is getting objectively better by
nearly every conceivable standard, more people feel
hopeless, depressed and alone. There's an emptiness
gnawing away at people, and you don't have to be clinically
depressed to feel it. Sooner or later, I think we all wonder:
Is this all there is? And according to the research, what
predicts this despair is not a lack of happiness. It's a lack of
something else, a lack of having meaning in life.
最终我决定去研修 “积极⼼理学”， 去研究什么才能让⼈们 感到真
正幸福。 我的成果改变了我的⼈⽣。 数据显⽰⼀味寻求快乐 反⽽
美国的⾃杀率达到了 30年来的最⾼峰。 但事实上⼈们的⽣活⽔平
在你能想到的领域上都有所提升， 越来越多的⼈感到绝望， 抑郁
以及孤独。 即使你不是抑郁症患者， 也能感受到 空虚感正侵蚀着
Day. Date.
我们的内⼼。 迟早，我们都会疑惑： ⼈⽣就是如此了吗？ 研究显
⽰造成这种绝望感的 并不是⽣活缺乏快乐。 ⽽是因为⽣命缺少了
⼈⽣的意义。

But that raised some questions for me. Is there more to life
than being happy? And what's the difference between being
happy and having meaning in life? Many psychologists define
happiness as a state of comfort and ease, feeling good in the
moment. Meaning, though, is deeper. The renowned
psychologist Martin Seligman says meaning comes from
belonging to and serving something beyond yourself and from
developing the best within you. Our culture is obsessed with
happiness, but I came to see that seeking meaning is the more
fulfilling path. And the studies show that people who have
meaning in life, they're more resilient, they do better in school
and at work, and they even live longer.
因此我思索⼈⽣除了快乐还有什么 更重要的事情？ 以及快乐的⼈
⽣与 有意义的⼈⽣有什么不同？ 很多⼼理学家把快乐定义为 ⼀种
安⼼舒适的状态， 在当下感到开⼼。 意义则有更深的含义。 著名
的⼼理学家马丁·赛⾥格曼认为 意义来源于归属和献⾝ ⾼于⾃我
的事物 还有塑造最好的⾃⼰。 我们的⽂化醉⼼于寻求快乐， 但我
意识到寻求意义更 能让你有满⾜感。 研究显⽰有意义的⼈⽣ 让⼈
更变得更坚毅， 在学业和事业上更成功， 寿命也更长。

So this all made me wonder: How can we each live more

meaningfully? To find out, I spent five years interviewing
hundreds of people and reading through thousands of pages of
psychology, neuroscience and philosophy. Bringing it all
together, I found that there are what I call four pillars of a
meaningful life. And we can each create lives of meaning by
building some or all of these pillars in our lives.
这⼀切都让我思考： 如何才能让⼈⽣更有意义？ 为了找出答案，
我在五年间采访了⼏百余⼈ 并翻阅了浩海如烟的⼼理学， 神经系
统学和哲学⽂献。 经过所有这些努⼒， 我发现构成有意义的⼈⽣
需要四⼤⽀柱。 只要我们能构建全部 或部分⽀柱。 我们所有⼈都
能拥有有意义的⼈⽣。
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The first pillar is belonging. Belonging comes from being in
relationships where you're valued for who you are intrinsically
and where you value others as well. But some groups and
relationships deliver a cheap form of belonging; you're valued
for what you believe, for who you hate, not for who you are.
True belonging springs from love. It lives in moments among
individuals, and it's a choice -- you can choose to cultivate
belonging with others.
第⼀⼤⽀柱便是：归属感。 归属感来源于⼈际关系中 你的内在价
值在哪⾥， 以及同时你对别⼈的价值认可。 但某些组织和⼈际关
系 给予廉价的归属感； 你的价值在于你的信仰， 在于你讨厌谁，
⽽不是你是谁。 真正的归属感来源于爱。 它时时刻刻都萦绕在你
⾝边， 这是个选择——你可以选择 跟谁培养归属感。

Here's an example. Each morning, my friend Jonathan buys a

newspaper from the same street vendor in New York. They
don't just conduct a transaction, though. They take a moment
to slow down, talk, and treat each other like humans. But one
time, Jonathan didn't have the right change, and the vendor
said, "Don't worry about it." But Jonathan insisted on paying,
so he went to the store and bought something he didn't need to
make change. But when he gave the money to the vendor, the
vendor drew back. He was hurt. He was trying to do
something kind, but Jonathan had rejected him. I think we all
reject people in small ways like this without realizing it. I do.
举⼀个例⼦。 我的朋友乔纳森每天都在 纽约同⼀家 ⼩店⾥买报
纸。 他和店主不⽌是商业交易。 他们会花点时间聊聊天， 很亲切
地对待对⽅。 有⼀次乔纳森没有零钱， 店主就说， “没事，不⽤
付了” 但乔纳森坚持付钱， 为了换零钱他去店⾥买了些 他不⽤的
东西。 当他把钱给店主的时候， 店主拒绝了。 他⼼⾥很受伤。 他
本想慷慨对⼈， 但乔纳森拒绝了他的好意。我想我们都会在⽆意
中伤害他⼈。 我也如此。

I'll walk by someone I know and barely acknowledge them. I'll

check my phone when someone's talking to me. These acts
devalue others. They make them feel invisible and unworthy.
Day. Date.
But when you lead with love, you create a bond that lifts each
of you up.
我有时撞见我认识的⼈却没打招呼。 有时候我在别⼈和我说话时
看⼿机。 这种做法贬低了他⼈。 让他们觉得⾃⼰没有存在感和价
值。 但当你⽤爱联系他⼈，你建⽴的纽带 就激励了你们双⽅。

For many people, belonging is the most essential source of

meaning, those bonds to family and friends. For others, the
key to meaning is the second pillar: purpose. Now, finding
your purpose is not the same thing as finding that job that
makes you happy. Purpose is less about what you want than
about what you give. A hospital custodian told me her purpose
is healing sick people. Many parents tell me, "My purpose is
raising my children." The key to purpose is using your
strengths to serve others. Of course, for many of us, that
happens through work. That's how we contribute and feel
needed. But that also means that issues like disengagement at
work, unemployment, low labor force participation -- these
aren't just economic problems, they're existential ones, too.
Without something worthwhile to do, people flounder. Of
course, you don't have to find purpose at work, but purpose
gives you something to live for, some "why" that drives you
forward.
对很多⼈来说，归属感是⼈⽣意义的 最重要来源， 那些与家⼈和
朋友的纽带。 ⽽对其他⼈⽽⾔，意义的关键来源 的第⼆⼤⽀柱
是：⼈⽣⽬的。 找到⼈⽣⽬的 和找到让你快乐的⼯作不⼀样。 ⼈
⽣⽬的并不在于你所得 ⽽在于你所给。 ⼀位医院的管理员说他的
⼈⽣⽬的 就是治愈病患。 很多家长会说⼈⽣⽬的是 “养育⾃⼰的
孩⼦”。 ⼈⽣⽬的意味着尽⾃⼰的能⼒去 帮助他⼈。 当然对很多
⼈来说，我们通过⼯作 来实现⼈⽣⽬的。 这是我们的贡献，也是
感到被需要的⽅式。 但这也同时说明⼯作中的疏离问题， 失业，
低劳动参与率—— 不仅是经济问题也是 关乎⽣死存亡的问题。 没
有值得做的事情， ⼈们就会陷⼊困境。 当然不⼀定⾮得做份 满⾜
⼈⽣⽬的⼯作， 但⽬的给了你活着的意义， 这些“为什么”能让你
坚持⾛下去。
 Day. Date.
The third pillar of meaning is also about stepping beyond
yourself, but in a completely different way: transcendence.
Transcendent states are those rare moments when you're lifted
above the hustle and bustle of daily life, your sense of self
fades away, and you feel connected to a higher reality. For one
person I talked to, transcendence came from seeing art. For
another person, it was at church. For me, I'm a writer, and it
happens through writing. Sometimes I get so in the zone that I
lose all sense of time and place. These transcendent
experiences can change you. One study had students look up at
200-feet-tall eucalyptus trees for one minute. But afterwards
they felt less self-centered, and they even behaved more
generously when given the chance to help someone.
第三⼤⽀柱同样跟超越⾃我有关。 但⽅式完全不⼀样那就是超
验。 超验的状态⾮常罕有， 那⼀刻你忘却了⽇常中的繁琐喧嚣，
进⼊忘我的状态， 你感到⾃⼰与更⾼ 的真实世界相连。 我聊过的
某个⼈说他欣赏艺术时 便会进⼊超验状态。 另⼀个说进⼊教堂时
会如此。 对我来说，作为作家， 这会发⽣在我写作时。 有时候我
太投⼊了，以致忘记时间流逝， 忘记⾝处何处。 这些超验的体验
能真的改变你。 有个让学⽣们仰视200英尺 （约61⽶）的桉树 ⼀
分钟的实验。 在这之后，他们会感到更少的⾃我， 有机会帮助他
⼈时 会变得更慷慨。

Belonging, purpose, transcendence. Now, the fourth pillar of

meaning, I've found, tends to surprise people. The fourth pillar
is storytelling, the story you tell yourself about yourself.
Creating a narrative from the events of your life brings clarity.
It helps you understand how you became you. But we don't
always realize that we're the authors of our stories and can
change the way we're telling them. Your life isn't just a list of
events. You can edit, interpret and resell your story, even as
you're constrained by the facts.
归属感，⼈⽣⽬的，超验。 第四个构成意义的⽀柱， 让⼈意想不
到。 那就是讲故事。 向⾃⼰讲述⾃⼰的故事。 从⽣活事件中提炼
出故事 让你更加清晰。 帮助你理解你如何成为你⾃⼰。 ⼈们总是
忽视我们是故事的作者， 可以改变讲故事的⽅式。 ⼈⽣不只是⼀
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连串事件。 虽然发⽣的事情不可改变， 但你可以编辑、解释和复
述你的故事。

I met a young man named Emeka, who'd been paralyzed

playing football. After his injury, Emeka told himself, "My life
was great playing football, but now look at me." People who
tell stories like this -- "My life was good. Now it's bad." --
tend to be more anxious and depressed. And that was Emeka
for a while. But with time, he started to weave a different
story. His new story was, "Before my injury, my life was
purposeless. I partied a lot and was a pretty selfish guy. But
my injury made me realize I could be a better man." That edit
to his story changed Emeka's life. After telling the new story
to himself, Emeka started mentoring kids, and he discovered
what his purpose was: serving others. The psychologist Dan
McAdams calls this a "redemptive story," where the bad is
redeemed by the good. People leading meaningful lives, he's
found, tend to tell stories about their lives defined by
redemption, growth and love.
我曾遇到⼀个叫艾马卡的年轻⼈ 他因打橄榄球⽽受伤瘫痪了。 他
受伤后不断告诉⾃⼰， “我曾经是打橄榄球的好⼿， 可你看看我现
在的样⼦。“ ⼈们经常⽤这样的基调讲故事—— “我⽣活曾经美
满，现在很糟糕。” 这样只会让⼈更焦躁和抑郁。 艾马卡过去有⼀
阵就这样⼦。 但⼀段时间后，他开始 讲述不⼀样的故事。 他的新
故事是： ”我受伤前，⼈⽣并没有什么⽬的 。 我整⽇游乐，⼗分
⾃私。 受伤后我意识到我可以 变成更好的⾃⼰。” 这样的讲述改
变了他的⽣活。 在重述了⾃⼰的故事后， 他开始指导孩⼦们， 并
且还发现了⾃⼰的⼈⽣⽬的是： 帮助他⼈。 ⼼理学家丹·麦克亚
当把这种⾏为 叫做“救赎性故事”， ⽤好的来救赎不好的。 他发
现，过着有意义⼈⽣的⼈ 说的故事通常都是 由救赎、成长、爱来
定义的。

But what makes people change their stories? Some people get
help from a therapist, but you can do it on your own, too, just
by reflecting on your life thoughtfully, how your defining
experiences shaped you, what you lost, what you gained.
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That's what Emeka did. You won't change your story
overnight; it could take years and be painful.
是什么让⼈们改变了 他们的故事？ 有些⼈从⼼理疗师那得到了帮
助， 但你也可以完全依靠⾃⼰。 只需仔细地反思你的⽣活， 那些
塑造你的经历， 你所失去和你所得到的东西。 艾马卡就是这么做
的。 你不可能⼀夜之间 改变⾃⼰的故事。 这可能要经历多年的痛
苦挣扎。

After all, we've all suffered, and we all struggle. But

embracing those painful memories can lead to new insights
and wisdom, to finding that good that sustains you.
毕竟，我们都经历过苦难，都挣扎过。 但接纳这些痛苦的回忆会
让 我们有新的见解和智慧， 去找到⽀撑你的好东西。

Belonging, purpose, transcendence, storytelling: those are the

four pillars of meaning. When I was younger, I was lucky
enough to be surrounded by all of the pillars. My parents ran a
Sufi meetinghouse from our home in Montreal. Sufism is a
spiritual practice associated with the whirling dervishes and
the poet Rumi. Twice a week, Sufis would come to our home
to meditate, drink Persian tea, and share stories. Their practice
also involved serving all of creation through small acts of love,
which meant being kind even when people wronged you. But
it gave them a purpose: to rein in the ego.
归属感，⼈⽣⽬的，超验，讲故事： 这就是构成有意义⼈⽣的四
⼤⽀柱。 当我还⼩时， 我很幸运地被所有的四⼤⽀柱围绕。 我⽗
母在蒙特利尔的家 开了个苏⾮派礼拜堂。 苏⾮主义是⼀种与诗⼈
鲁⽶ 和苦⾏有关的 ⼼灵修炼。 苏菲教徒们每周两次来到我家 冥
想，喝波斯茶，分享故事。 他们的修⾏还包括做微⼩的善事 来帮
助世间万物， 这意味着即使别⼈误解你， 你也要善良对⼈。 这给
他们了⼈⽣⽬的：约束⾃我。

Eventually, I left home for college and without the daily

grounding of Sufism in my life, I felt unmoored. And I started
searching for those things that make life worth living. That's
what set me on this journey. Looking back, I now realize that
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the Sufi house had a real culture of meaning. The pillars were
part of the architecture, and the presence of the pillars helped us
all live more deeply.
最后，我离家去读⼤学， 并且⽇常⽣活中没有了苏⾮主义， 我感到
⽣活没了重⼼。 于是我开始寻找如何过有意义的⼈⽣。 这样我才开
始了这段⼈⽣旅途。 回⾸过去，我意识到 苏⾮礼拜堂充盈着真的的
⽂化意义。 这些⽀柱是结构的⼀部分， 这些⽀柱的存在帮助 我们
更深⼊⽣活。

Of course, the same principle applies in other strong

communities as well -- good ones and bad ones. Gangs, cults:
these are cultures of meaning that use the pillars and give
people something to live and die for. But that's exactly why we
as a society must offer better alternatives. We need to build
these pillars within our families and our institutions to help
people become their best selves. But living a meaningful life
takes work. It's an ongoing process. As each day goes by, we're
constantly creating our lives, adding to our story. And
sometimes we can get off track.
当然这样的法则也适⽤于 其他强⼤的组织—— 好的或坏的组织。
⿊帮，邪教： 它们同样提供了⽂化上的意义⽀柱， 给了⼈们为之
⽣，为之死的东西。 因此社会更应该 给予更好的替代。 我们应该
在我们的家庭和机构⾥ 建设这些有意义的⽀柱， 来让⼈们成为最好
的⾃⼰。 但要过有意义的⼈⽣需要努⼒。 这是⼀个连续不断的过
程。 每天我们都在书写⾃⼰的⼈⽣， 加⼊新的故事。 有时我们会
偏离正轨。

Whenever that happens to me, I remember a powerful

experience I had with my father. Several months after I
graduated from college, my dad had a massive heart attack that
should have killed him. He survived, and when I asked him
what was going through his mind as he faced death, he said all
he could think about was needing to live so he could be there
for my brother and me, and this gave him the will to fight for
life. When he went under anesthesia for emergency surgery,
Day. Date.
instead of counting backwards from 10, he repeated our names
like a mantra. He wanted our names to be the last words he
spoke on earth if he died.
每当那发⽣在我⾝上时， 我会回想我与⽗亲间 的⼀个重要谈话。
就在我⼤学毕业⼏个⽉后， 我的⽗亲⼼脏病发作，这差点让他离
世。 但他活下来了，之后我问他⾯临死亡时 他在想什么， 他说他
满脑⼦想的都是活下去， 这样才能陪在我哥哥和我⾝边， 这给了
他努⼒活下去的信念。 当他被⿇醉进⾏紧急⼿术的时候， 他不是
倒念10，⽽是重复 我和哥哥的名字当做祷语。 如果他死了，他希
望我们的名字 是他最后的话语。

My dad is a carpenter and a Sufi. It's a humble life, but a good

life. Lying there facing death, he had a reason to live: love. His
sense of belonging within his family, his purpose as a dad, his
transcendent meditation, repeating our names -- these, he says,
are the reasons why he survived. That's the story he tells
himself.
我⽗亲是⼀个⽊匠和苏⾮教徒。 过着谦卑的⽣活， 但也是⼀个美
好的⽣活。 当⾯对死亡时，他有活下去的理由： 爱。 他对家⾥的
归属感， 他作为⽗亲的⼈⽣⽬的， 他念我们的名字时的超验冥想
—— 他说这就是他活下来的原因。 他就是这样讲述⾃⼰故事的。

That's the power of meaning. Happiness comes and goes. But

when life is really good and when things are really bad, having
meaning gives you something to hold on to.
这就是⼈⽣意义的⼒量。 快乐来来去去。 当⽣活⼀切顺利， 或者
遭遇不幸时， 有意义会让你坚持下去
Day. Date.

是睡个好觉，还是熬夜学习
The benefits of a good night’s sleep

It's 4 a.m., and the big test is in eight hours, followed by a

piano recital. You've been studying and playing for days, but
you still don't feel ready for either. So, what can you do? Well,
you can drink another cup of coffee and spend the next few
hours cramming and practicing, but believe it or not, you might
be better off closing the books, putting away the music, and
going to sleep.
现在是凌晨四点， ⼋⼩时之后你有⼀场重要的考试， 接着还有⼀
场钢琴独奏会。 你已经连⽇学习和苦练钢琴， 但你仍觉得你还未
准备好。 那么你能做些什么呢？ 你可以再喝⼀杯咖啡， 并在仅剩
的⼀点时间⾥继续奋战， 但是你也许不相信， 如果你关上书本，
停⽌练习 并去睡⼀觉， 效果会更好。

Sleep occupies nearly a third of our lives, but many of us give

surprisingly little attention and care to it. This neglect is often
the result of a major misunderstanding. Sleep isn't lost time, or
just a way to rest when all our important work is done. Instead,
it's a critical function, during which your body balances and
regulates its vital systems, affecting respiration and regulating
everything from circulation to growth and immune response.
That's great, but you can worry about all those things after this
test, right? Well, not so fast.
睡眠⼏乎占据了我们⽣命的三分之⼀， 可令⼈惊讶的是， 许多⼈
并不关⼼他们的睡眠。 ⼈们对睡眠的忽视 往往是来⾃于⼀个很⼤
的误解。 睡觉并不是浪费时间， 睡眠也不仅仅是⼯作后的休息，
相反，睡眠是⼀个很关键的过程， 睡眠期间，你的⾝体会对各系统
进⾏调节， 你的呼吸系统会受到影响， ⾎液循环系统、免疫系统
与⾝体的成长都会受到影响。听起来很棒，但你可以等考完试以后
再来担⼼睡眠，对吧？ 先别这么快下结论。
Day. Date.
It turns out that sleep is also crucial for your brain, with a fifth
of your body's circulatory blood being channeled to it as you
drift off. And what goes on in your brain while you sleep is an
intensely active period of restructuring that's crucial for how
our memory works.
原来睡眠对你的⼤脑也⾄关重要，在你进⼊梦乡时，你⾝体⾥ 五
分之⼀的⾎液都会流⼊到你的⼤脑。你睡觉的时间正是你的⼤脑
内部重新调整组合的时间，这个阶段对我们的记忆功能⼗分重要。

At first glance, our ability to remember things doesn't seem

very impressive at all. 19th century psychologist Herman
Ebbinghaus demonstrated that we normally forget 40% of new
material within the first twenty minutes, a phenomenon known
as the forgetting curve.
乍⼀看， 我们的记忆能⼒并不值得惊叹， ⼗九世纪的⼼理学家，
赫尔曼·艾宾浩斯发现 ⼀般在20分钟内我们会忘记40%的新事物，
这个现象被称作“遗忘曲线”。

But this loss can be prevented through memory consolidation,

the process by which information is moved from our fleeting
short-term memory to our more durable long-term memory.
可是记忆⼒可以通过对记忆的巩固来提⾼， 在这个巩固的过程
中，新的事物会从短期记忆 移到更稳定的长期记忆。

This consolidation occurs with the help of a major part of the

brain, known as the hippocampus. Its role in long-term
memory formation was demonstrated in the 1950s by Brenda
Milner in her research with a patient known as H.M. After
having his hippocampus removed, H.M.'s ability to form new
short-term memories was damaged, but he was able to learn
physical tasks through repetition.
记忆巩固得益于脑部的⼀个重要部位， 这个部位被称为海马体，
海马体在长期记忆形成中扮演的⾓⾊ 于1950年代被布兰达·⽶尔
内 通过她对⼀位名为H.M.的病⼈的研究证实。 H.M.的海马体被移
除后， 他形成新的短期记忆的能⼒遭到破坏， 但他仍能够通过 不
断重复学习新的体能任务。
Day. Date.
Due to the removal of his hippocampus, H.M.'s ability to form
long-term memories was also damaged. What this case
revealed, among other things, was that the hippocampus was
specifically involved in the consolidation of long-term
declarative memory, such as the facts and concepts you need
to remember for that test, rather than procedural memory, such
as the finger movements you need to master for that recital.
由于海马体的移除， H.M形成长期记忆的能⼒也被破坏了。 这个
例⼦反映出 海马体在长期陈述性记忆 ⽽⾮程序性记忆巩固的过程
中⾄关重要， 陈述性记忆包括你考试要记的事实、概念等， 程序
性记忆包括 你钢琴独奏要记住的⼿指动作。

Milner's findings, along with work by Eric Kandel in the 90's,

have given us our current model of how this consolidation
process works. Sensory data is initially transcribed and
temporarily recorded in the neurons as short-term memory.
From there, it travels to the hippocampus, which strengthens
and enhances the neurons in that cortical area. Thanks to the
phenomenon of neuroplasticity, new synaptic buds are formed,
allowing new connections between neurons, and strengthening
the neural network where the information will be returned as
long-term memory.
⽶尔内的发现，加上 埃⾥克·坎德尔在90年代的发现 给我们提供
了这个巩固过程的现有模型。 感官数据会先被暂时 转录到短期记
忆的神经元上⾯， 再进⼊到海马体， ⽽海马体再将其⽪质区的神
经元进⾏强化。 多亏了这⼀神经可塑性， 新的突触芽得以形成 并
在神经元之间建⽴新的连接， 从⽽强化相应神经⽹络 并形成长期
记忆。

So why do we remember some things and not others? Well,

there are a few ways to influence the extent and effectiveness
of memory retention.
为什么我们会记住⼀些⽽忘掉另⼀些？ 那是因为有很多东西会影
响 记忆形成的程度和有效性。
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For example, memories that are formed in times of heightened
feeling, or even stress, will be better recorded due to the
hippocampus' link with emotion. But one of the major factors
contributing to memory consolidation is, you guessed it, a
good night's sleep.
⽐如，那些在情感或 压⼒强烈的时候形成的记忆 会更容易被记录
下来 因为海马体和情感之间的关联。 但是⼀个影响记忆巩固的重
要因素是， 你已经猜到了， 就是⼀晚好的睡眠。

Sleep is composed of four stages, the deepest of which are

known as slow-wave sleep and rapid eye movement. EEG
machines monitoring people during these stages have shown
electrical impulses moving between the brainstem,
hippocampus, thalamus, and cortex, which serve as relay
stations of memory formation. And the different stages of
sleep have been shown to help consolidate different types of
memories.
睡眠有四个阶段组成， 最深的就是慢波睡眠 和快速眼动睡眠。 脑
电图监测结果显⽰在这些阶段 电脉冲在脑⼲、海马体、 丘脑和⼤
脑⽪层间移动， ⽽这些都是记忆形成的中转站。 不同的睡眠阶段
有助于巩固 不同类型的记忆。

During the non-REM slow-wave sleep, declarative memory is

encoded into a temporary store in the anterior part of the
hippocampus. Through a continuing dialogue between the
cortex and hippocampus, it is then repeatedly reactivated,
driving its gradual redistribution to long-term storage in the
cortex.
在⾮快速眼动慢波睡眠阶段， 陈述性记忆被暂时放在 海马体的前
部。 通过⼤脑⽪层和海马体的不断对话， 这些记忆反复被激活，
使得它们慢慢转到⼤脑⽪层的 长期记忆存储区域。

REM sleep, on the other hand, with its similarity to waking

brain activity, is associated with the consolidation of
procedural memory. So based on the studies, going to sleep
three hours after memorizing your formulas and one hour after
Day. Date.
practicing your scales would be the most ideal.
同时， 快速眼动睡眠， 跟⼤脑醒着的时候相似， 跟程序性记忆的
巩固有关。 基于这些研究， 在你背公式三个⼩时后， 练习钢琴⼀
个⼩时后进⼊睡眠是最好的。

So hopefully you can see now that skimping on sleep not only
harms your long-term health, but actually makes it less likely
that you'll retain all that knowledge and practice from the
previous night, all of which just goes to affirm the wisdom of
the phrase, "Sleep on it." When you think about all the
internal restructuring and forming of new connections that
occurs while you slumber, you could even say that proper
sleep will have you waking up every morning with a new and
improved brain, ready to face the challenges ahead.
希望你现在已经明⽩牺牲睡眠 不仅对你的长期健康有害， ⽽且会
影响 你记住前晚的知识和练习的能⼒， 这些都证明了这句话的智
慧 ——先睡⼀觉再说。 想⼀下你睡觉的时候， 你的⼤脑在忙着重
组、形成新连接等， 你甚⾄可以说， 好的睡眠让你第⼆天 有⼀个
全新的更好的⼤脑， 准备迎接新的挑战。
Day. Date.

睡眠是你的超能⼒
Sleep is your superpower

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

testicles.
⾮常感谢。 额，我想先说说睾丸。

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

night will have a level of testosterone which is that of
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.
And we see equivalent impairments in female reproductive
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, it may only get worse. Not only will I tell you about the
wonderfully good things that happen when you get sleep, but
the alarmingly bad things that happen when you don't get
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。
Day. Date.
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
without sleep, the memory circuits of the brain essentially
become waterlogged, as it were, and you can't absorb new
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

test the hypothesis that pulling the all-nighter was a good idea.
So we took a group of individuals and we assigned them to
one of two experimental groups: a sleep group and a sleep
deprivation group. Now the sleep group, they're going to get a
full eight hours of slumber, but the deprivation group, we're
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。
Day. Date.
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
brain activity. And then we're going to test them to see how
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 your
brain, called the hippocampus. And you can think of the
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。
Day. Date.
Yet in those people who were sleep-deprived, we actually
couldn't find any significant signal whatsoever. So it's almost
as though sleep deprivation had shut down your memory
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
second. Do you remember those folks that got a full eight hours
of sleep? Well, we can ask a very different question: What is it
about the physiological quality of your sleep when you do get
it that restores and enhances your memory and 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。
Day. Date.
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
work out into, clinically, which is the context of aging and
dementia. Because it's of course no secret that, as we get older,
our learning and memory abilities begin to fade and decline.
But what we've also discovered is that a physiological
signature of aging is that your sleep gets worse, especially that
deep quality of sleep that I was just discussing. And only last
year, we finally published evidence that these two things,
they're not simply co-occurring, they are significantly
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。
Day. Date.
Unlike many of the other factors that we know are associated
with aging, for example changes in the physical structure of
the brain, that's fiendishly difficult to treat. But that sleep is a
missing piece in the explanatory puzzle of aging and
Alzheimer's is exciting because we may be able to do
something about it.
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

is not by using sleeping pills, by the way. Unfortunately, they
are blunt instruments that do not produce naturalistic sleep.
Instead, we're actually developing a method based on this. It's
called direct current brain stimulation. You insert a small
amount of voltage into the brain, so small you typically don't
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。
Day. Date.
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 loss
and your reproductive system. Or I could tell you about sleep
loss and your cardiovascular system, and that all it takes is one
hour. Because there is a global experiment performed on 1.6
billion people across 70 countries twice a year, and it's called
daylight saving time. Now, in the spring, when we lose 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
blue elements in the image. They are called natural killer cells,
and you can think of natural killer cells almost like the secret
service agents of your immune system. They are very good at
identifying dangerous, unwanted elements and eliminating
 Day. Date.
them. In fact, what they're doing here is destroying a
cancerous tumor mass. So what you wish for is a virile set of
these immune assassins at all times, and tragically, that's what
you don't have if you're not sleeping enough.
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
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
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，
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.
That's a concerning state of immune deficiency, and you can
perhaps understand why we're now finding significant links
between short sleep duration and your risk for the
development of numerous forms of cancer. Currently, that list
includes 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 now so strong that the World Health
Organization has 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
Day. Date.
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
mortally unwise advice. We know this from epidemiological
studies across millions of individuals. There's a simple truth:
the shorter your sleep, the shorter your life. Short sleep
predicts all-cause mortality.
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.
Day. Date.
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。

In contrast, those genes that were actually upregulated or

increased by way of a lack of sleep, were genes associated with
the promotion of tumors, genes associated with long-term
chronic inflammation within the body, and genes associated
with stress, and, as a consequence, cardiovascular disease.
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

the sign of sleep deprivation and get away unscathed. It's rather
like a broken water pipe in your home. Sleep loss will leak
down into every nook and cranny of your physiology, even
tampering with the very DNA nucleic alphabet that spells 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
Day. Date.
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

about 18 degrees Celsius. That's going to be optimal for the
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 industrialized nations
is having a catastrophic impact on our 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.
Day. Date.
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 the most
powerful elixir of life, the Swiss Army knife of health, as it
were.
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？
Day. Date.
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
that it's so catastrophic and that our health deteriorates so
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, and you need to break that association. So only
return to bed 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
 Day. Date.
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。
Day. Date.

睡眠与记忆的惊⼈联系
Hacking your memory -- with sleep

Whether you're cramming for an exam or trying to learn a new

musical instrument or even trying to perfect a new sport, sleep
may actually be your secret memory weapon.
⽆论你是在考前临时抱佛脚， 还是在试图学习⼀件新的乐器， 甚
⾄是打算提⾼⼀项新的运动技能， 睡眠都可能是 帮助你记忆的秘
密武器。

Studies have actually told us that sleep is critical for memory

in at least three different ways. First, we know that you need
sleep before learning to actually get your brain ready, almost
like a dry sponge, ready to initially soak up new information.
And without sleep, the memory circuits within the brain
effectively become waterlogged, as it were, and we can't
absorb new information. We can't effectively lay down those
new memory traces.
实际上，研究已经告诉我们 睡眠⾄少在三个⽅⾯对记忆很重要。
⾸先，我们知道，在学习前需要睡眠， 以使⼤脑做好准备， 让它
就像⼀块⼲海绵， 准备开始吸收新的信息。 没有睡眠，⼤脑中的
记忆回路 就像是吸饱了⽔的海绵， ⽆法吸收新的信息， 也不能有
效地铺设 那些新的记忆痕迹。

But it's not only important that you sleep before learning,
because we also know that you need sleep after learning to
essentially hit the save button on those new memories so that
we don't forget.
但重要的不仅仅是学习前的睡眠， 因为我们还知道， 在学习之后
你同样需要睡眠， 来为那些新记忆按下保存键， 这样我们才不会
遗忘。
Day. Date.
In fact, sleep will actually future-proof that information within
the brain, cementing those memories into the architecture of
those neural networks. And we've begun to discover exactly
how sleep achieves this memory-consolidation benefit.
事实上，睡眠可以 确保⼤脑内的那些信息 永久保存， 并将那些记
忆固定在 神经⽹络的结构之中。 [ ⼤多数⼈会忘记我们 95-99% 的
梦。] 我们已经开始发现 睡眠究竟为何具有 记忆巩固这⼀优势。

The first mechanism is a file-transfer process. And here, we

can speak about two different structures within the brain. The
first is called the hippocampus and the hippocampus sits on
the left and the right side of your brain. And you can think of
the hippocampus almost like the informational inbox of your
brain. It's very good at receiving new memory files and
holding onto them.
第⼀个机制是⼀个 “⽂件传输” 的过程。 在这⾥，我们会谈到⼤脑
中的 两个不同结构。 第⼀个叫做“海马体”。 它位于⼤脑的 左右两
侧。 你可以把海马体⼤致想象为 ⼤脑中的信息收件箱。 它⾮常善
于接收并存储 新的记忆⽂件。

The second structure that we can speak about is called the

cortex. This wrinkled massive tissue that sits on top of your
brain. And during deep sleep, there is this file-transfer
mechanism. Think of the hippocampus like a USB stick and
your cortex like the hard drive. And during the day, we're
going around and we're gathering lots of files, but then during
deep sleep at night, because of that limited storage capacity,
we have to transfer those files from the hippocampus over to
the hard drive of the brain, the cortex.
我们会谈到的第⼆个结构 叫做 “⼤脑⽪层”。 这⼀⼤块布满皱褶的
组织 覆盖在⼤脑的表⾯。 在深度睡眠期间， 这个⽂件传输机制开
始⼯作。 你可以把海马体设想成⼀个 U 盘， [ 短期记忆 ] 你的⼤
脑⽪层就如同⼀块硬盘。 [ 长期记忆 ] ⽩天，我们到处活动， 收集
了很多⽂件， ⽽在晚上的深度睡眠时， 由于存储空间有限， 我们
必须把⽂件从海马体 传输到⼤脑的硬盘，即⼤脑⽪层中。
Day. Date.
And that's exactly one of the mechanisms that deep sleep seems
to provide.
这个正是深度睡眠 所提供的机制之⼀。

But there's another mechanism that we've become aware of that

helps cement those memories into the brain. And it's called
replay. Several years ago, scientists were looking at how rats
learned as they would run around a maze. And they were
recording the activity in the memory centers of these rats. And
as the rat was running around the maze, different brain cells
would code different parts of the maze. And so if you added a
tone to each one of the brain cells what you would hear as the
rat was starting to learn the maze was the signature of that
memory. So it would sound a little bit like ...
但是，我们逐渐意识到， 还有另外⼀个机制 有助于把记忆凝固在
⼤脑⾥。 这个机制被称为 “重播”。 ⼏年前， 科学家们研究⽼⿏在
迷宫中探索时 是如何进⾏学习的， 并记录了这些⽼⿏的 记忆中⼼
的神经活动。 当⽼⿏在迷宫中四处跑动时， 不同的脑细胞会对 迷
宫的不同区域进⾏编码。 如果给每个脑细胞 都加上⼀个⾳调的
话， 当⽼⿏开始学习迷宫构造时， 你就能听到这些记忆的信号。
它听上去有点像……

It was this signature of learning that we could hear. But then

they did something clever. They kept listening to the brain as
these rats fell asleep, and what they heard was remarkable. The
rat, as it was sleeping, started to replay that same memory
signature. But now it started to replay it almost 10 times faster
than it was doing when it was awake. So now instead you
would start to hear ...
我们能听到的正是学习的信号。 不过科学家接下来 又做了⼀件很
聪明的事。 当这些⽼⿏进⼊睡眠后， 他们继续听⼤脑⾥的动静。
他们所听到的声⾳⾮常惊⼈。 在睡眠时，这些⽼⿏ 开始重放同样
的记忆信号。 但是，它们现在重放的速度 要⽐清醒时快上差不多
10 倍。 所以，你现在听到的是……
Day. Date.
That seems to be the second way in which sleep can actually
strengthen these memories. Sleep is actually replaying and
scoring those memories into a new circuit within the brain,
strengthening that memory representation.
这个似乎是 睡眠强化记忆的第⼆种⽅式。 睡眠实际上是在重放那
些记忆， 并把它们刻画在⼤脑的⼀个新回路⾥， 以此来加强那个
记忆的表达。

The final way in which sleep is beneficial for memory is

integration and association. In fact, we're now learning that
sleep is much more intelligent than we ever imagined. Sleep
doesn't just simply strengthen individual memories, sleep will
actually cleverly interconnect new memories together. And as
a consequence, you can wake up the next day with a revised
mind-wide web of associations, we can come up with solutions
to previously impenetrable problems.
睡眠有利于记忆的最后⼀个⽅式是 整合与关联。 事实上，我们正
在了解到 睡眠远⽐我们想象的要智能得多。 睡眠不仅强化单个记
忆， 它还可以很聪明地 将新的记忆相互连接起来。 因此， 第⼆天
醒来时， 你将拥有⼀个修订过的⼤脑联想⽹络。 我们就能为之前
令⼈费解的问题找出解决⽅案。

And this is probably the reason that you've never been told to
stay awake on a problem. Instead, you're told to sleep on a
problem, and that's exactly what the science teaching us.
这个⼤概就是为什么 ⼈们不会要你 ⼀直清醒着去解决问题， ⽽是
说，遇到问题睡⼀觉 就会有答案， 这正是科学所教给我们的道
理。
 Day. Date.

糖如何影响⼤脑
How sugar affects the brain?
Picture warm, gooey cookies, crunchy candies, velvety cakes,
waffle cones piled high with ice cream. Is your mouth
watering? Are you craving dessert? Why? What happens in the
brain that makes sugary foods so hard to resist?
想象⼀下温热、绵软的曲奇饼⼲， 酥脆的糖果， 天鹅绒般柔软的蛋
糕， 还有堆着⾼⾼冰淇淋的华夫蛋筒。 你已经流⼜⽔了么？ 你想
要吃甜点了么？ 为什么？ 你的⼤脑中到底发⽣了什么 才使得含糖
类⾷物变得如此不可抗拒？

Sugar is a general term used to describe a class of molecules

called carbohydrates, and it's found in a wide variety of food
and drink. Just check the labels on sweet products you buy.
Glucose, fructose, sucrose, maltose, lactose, dextrose, and
starch are all forms of sugar. So are high-fructose corn syrup,
fruit juice, raw sugar, and honey. And sugar isn't just in candies
and desserts, it's also added to tomato sauce, yogurt, dried fruit,
flavored waters, or granola bars.
糖是⼀个⽤来描述⼀类被称为 碳⽔化合物的分⼦ 的统称术语， 在
很多⾷品与饮料中都可以找到它。 只要去看⼀下你买的甜⾷上的标
签。 葡萄糖、 果糖、 蔗糖、 麦芽糖、 乳糖、 右旋糖， 还有淀粉
都是糖的各类形式。 果糖含量很⾼的⽟⽶糖浆、 果汁、 粗糖， 还
有蜂蜜也是⼀样的。 ⽽且，糖不仅存在于糖果和甜点中， 它也被添
加于番茄酱、 酸奶、 果脯、 加味⽔， 亦或是燕麦棒中。

Since sugar is everywhere, it's important to understand how it

affects the brain. What happens when sugar hits your tongue?
And does eating a little bit of sugar make you crave more?
正因为糖⽆处不在， 所以要明⽩它如何影响⼤脑 才显得很重要。
当糖分接触到你的⾆头时会发⽣什么？ 只吃⼀点点糖 会使你渴求更
多么？
Day. Date.
You take a bite of cereal. The sugars it contains activate the
sweet-taste receptors, part of the taste buds on the tongue.
These receptors send a signal up to the brain stem, and from
there, it forks off into many areas of the forebrain, one of
which is the cerebral cortex. Different sections of the cerebral
cortex process different tastes: bitter, salty, umami, and, in our
case, sweet. From here, the signal activates the brain's reward
system.
你咬了⼀⼜麦⽚， 它所含的糖分 会触发甜味受体， 也就是⾆头上
味蕾的⼀部分。 这些受体会向脑⼲发送信号， 从那⾥，它会分⽀
进⼊ 前脑的许多部位， 其中⼀个就是⼤脑⽪层。 ⼤脑⽪层的不同
部分会处理不同的味觉： 苦、 咸、 鲜， 以及我们现在所谈的
甜。 从这⾥（⼤脑⽪层），信号会激活 ⼤脑的犒赏系统。

This reward system is a series of electrical and chemical

pathways across several different regions of the brain. It's a
complicated network, but it helps answer a single,
subconscious question: should I do that again? That warm,
fuzzy feeling you get when you taste Grandma's chocolate
cake? That's your reward system saying, "Mmm, yes!" And
it's not just activated by food. Socializing, sexual behavior,
and drugs are just a few examples of things and experiences
that also activate the reward system. But overactivating this
reward system kickstarts a series of unfortunate events: loss of
control, craving, and increased tolerance to sugar.
犒赏系统是⼀系列 穿过⼤脑不同部位的 电化学途径。 它是个复杂
的⽹路， 但是它会帮助解答⼀个单⼀的、潜意识中进⾏的问题：
“我应该再来⼀次吗， 享受当你品尝祖母做的巧克⼒蛋糕时 那种
温暖、却有些模糊了的感觉？” 然后你的犒赏系统就会说： "嗯，
当然了！' 然⽽，它不仅会被⾷物激活。 社交、 性⾏为， 还有毒
品 都只是可激活 犒赏系统的事物 的⼏个例⼦⽽已。 但是过渡激
活犒赏系统 会启动⼀系列不幸的事： 失控、 渴求， 还有对糖分
忍耐度的增长。
Day. Date.
Let's get back to our bite of cereal. It travels down into your
stomach and eventually into your gut. And guess what? There
are sugar receptors here, too. They are not taste buds, but they
do send signals telling your brain that you're full or that your
body should produce more insulin to deal with the extra sugar
you're eating.
让我们回到吃麦⽚的例⼦上去。 它会来到你的胃⾥ 并最终到达肠
道。 然后你猜怎么着？ 那⾥也存在着糖分受体。 它们不是味蕾，
但它们也会发送信号 来向你的⼤脑表明你已经吃饱了 或者你的⾝
体需要⽣产更多的胰岛素 来帮助消化你额外摄⼊的糖分。

The major currency of our reward system is dopamine, an

important chemical or neurotransmitter. There are many
dopamine receptors in the forebrain, but they're not evenly
distributed. Certain areas contain dense clusters of receptors,
and these dopamine hot spots are a part of our reward system.
Drugs like alcohol, nicotine, or heroin send dopamine into
overdrive, leading some people to constantly seek that high, in
other words, to be addicted. Sugar also causes dopamine to be
released, though not as violently as drugs. And sugar is rare
among dopamine-inducing foods. Broccoli, for example, has
no effect, which probably explains why it's so hard to get kids
to eat their veggies.
犒赏系统的“主要流通货币” 是多巴胺， ⼀种重要的化学物质或者
说是神经递质。 前脑中存在着许多多巴胺受体， 但是它们的分布
并不均匀。 某些部位的受体密集成群， 并且，这些多巴胺热点 就
是我们犒赏系统的⼀部分。 像酒精、 尼古丁 或者是海洛因⼀类的
⿇醉药品 会使得多巴胺超过限度， 以⾄于令有些⼈不停地寻求那
种快感， 换⼀句话说，就是上瘾了。 糖分也会促进多巴胺分泌，
尽管不像毒品那样极端。 ⽽且，糖分在诱发多巴胺的⾷物中也⾮
常少见。 ⽐如说，西兰花就对此没有什么影响。 也许这就能解释
为什么 让孩⼦们多吃蔬菜是如此的难。

Speaking of healthy foods, let's say you're hungry and decide

to eat a balanced meal. You do, and dopamine levels spike in
the reward system hot spots. But if you eat that same dish
 Day. Date.
many days in a row, dopamine levels will spike less and less,
eventually leveling out. That's because when it comes to food,
the brain evolved to pay special attention to new or different
tastes. Why? Two reasons: first, to detect food that's gone bad.
And second, because the more variety we have in our diet, the
more likely we are to get all the nutrients we need. To keep that
variety up, we need to be able to recognize a new food, and
more importantly, we need to want to keep eating new foods.
And that's why the dopamine levels off when a food becomes
boring.
谈到健康⾷品， ⽐⽅说你感觉很饿 决定要享⽤营养均衡的⼀餐。
⽤过餐后，犒赏系统热点中的 多巴胺含量就会激增。 但如果你连续
很多天都吃这同⼀餐， 多巴胺的增量就会越来越少， 最终达到稳
定。 这是因为在⾷物问题上， ⼤脑演变得对那些 崭新的亦或是不
同的味觉异常敏感。 这是为什么呢？ 有两个原因： 第⼀，为了检
查出已经变质的⾷物。 第⼆，我们的饮⾷ 越多样， 我们就越有可
能 得到所有我们需要的营养。 为了保持那种饮⾷多样性， 我们需
要能够识别新的⾷物， 更重要的是， 我们需要维持想吃新⾷物的欲
望。 这就是为什么当⾷物⼀成不变的时候 多巴胺的分泌就会逐渐趋
于平稳。

Now, back to that meal. What happens if in place of the healthy,

balanced dish, you eat sugar-rich food instead? If you rarely eat
sugar or don't eat much at a time, the effect is similar to that of
the balanced meal. But if you eat too much, the dopamine
response does not level out.
现在，让我们回到那⼀餐的问题上。 如果⽤富含糖分的⾷物 取代健
康、平衡的饮⾷ 会发⽣什么呢？ 如果你不怎么摄⼊糖分 或者不⼀
次摄⼊太多， 它带来的影响就和平衡的饮⾷没有什么两样。 但是如
果你吃的太多， 多巴胺的分泌就会不稳定。

In other words, eating lots of sugar will continue to feel

rewarding. In this way, sugar behaves a little bit like a drug. It's
one reason people seem to be hooked on sugary foods.
换句话说，摄取⼤量糖分 会持续使犒赏系统兴奋。 从这个⾓度来
讲，糖类就有⼀点像毒品了。 这就是⼀个⼈们之所以对含糖⾷品
Day. Date.
着迷的原因。

So, think back to all those different kinds of sugar. Each one is
unique, but every time any sugar is consumed, it kick starts a
domino effect in the brain that sparks a rewarding feeling. Too
much, too often, and things can go intooverdrive. So, yes,
overconsumption of sugar can have addictive effects on the
brain, but a wedge of cake once ina while won't hurt you.
这样，想想之前那些所有不同种类的糖。 每⼀种都是独特的， 但是
每⼀次摄取这些糖分的时候， 它就会在⼤脑中引发多⽶诺⾻牌⼀般
的效应， 并激活犒赏系统。 太多，太频繁， 就可能会过度。 因
此，没错，糖分的过度摄取 可以使⼤脑上瘾，不过，偶尔品尝⼀块
蛋糕并没有什么坏处。
Day. Date.

停⽌与别⼈做⽐较
To overcame challenges, stop comparing yourself
to others

It seems we have been measured almost all of our lives, when

we are infants, with our height and our weight, and as we grew
it became our speed and our strength. And even in school there
are test scores and today with our salaries and job
performance. It seems as if those personal averages are almost
always used to measure where we are in comparison to our
peers. And I think we should look at that a little differently.
That personal average is just that, it's something very personal
and it's for you, and I think if you focus on that and work to
build that, you can really start to accomplish some really
amazing things.
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
和体重， ⽽长⼤后，就量速度和耐⼒。 甚⾄在学校，也有测试分
数， 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

just stepped outside to do our evening chores to feed our
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
me in the seat of the tractor and in the process shattering my
T5 and T6 vertebrae. I didn't lose consciousness, but I felt this
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
Day. Date.
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 anything touching them. And in fact, I couldn't feel
anything from the center of my chest down. So there I was,
about 100 feet from the house, with my arms wrapped around
the steering the wheel, trying to hold myself up, waiting for
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 --
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
9/11 help?" And again I yelled, "Yes." Well, not long after I
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 a bone or two. And in the process, I was told I'd
probably never walk again. It became very normal for me to
use a rope to sit up in bed, because my abdominal muscles
no longer work.
Day. Date.
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

even wait for people to reach things for me. Everything that I
had learned and had known about my height and my strength
and my balance and my mobility was blown away. My entire
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。

Now you could be sure in those days I was being measured

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
thought I was going to be able to do going forward with what I
once was able to do. And I became pretty frustrated. It took
some very consistent prodding from my wife, who kept saying,
"Get your eyes up," before I could get moving forward. And I
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。
Day. Date.
Now, luckily, a few weeks later, I was transferred to a specialty
spinal cord rehab hospital about 10 hours from home, and
wouldn't 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 which team could do the most reps in the weight
machine. Now, 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 couple of years ago, and you do a couple
of sets. And then what do 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 how sore you are.
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 next three days I could not straighten my arms, which isn't
that big 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 needed to go and to get back to
who I needed to be.
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
Day. Date.
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 you're recovering from a spinal cord injury, you're going
to have a bad day. You might have a few in a row. What I
found out is that good and bad really didn't have a lot of
meaning 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 based on where I was at that point in time, and it was in
my 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？
Day. Date.
What I found in those scenarios is the quicker you move on to
what's next, the quicker you can start attacking things. And by
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
good. And, as a result, the good outweighs the bad, your
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
medication, or at lunch my legs being very spastic, or even if I
had fallen out of my wheelchair. Ask my wife. It happens 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
being presented with some pretty incredible challenges, like
completing a marathon in a wheelchair.In early 2016, I met my
physical therapist, and after a few really grueling sessions, she
must have sensed something, because she pulled me aside and
said, "You know, you should do a half marathon. In your
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。”
Day. Date.
And I thought in my mind, "You're crazy." I didn't have a
workout plan. I didn't have any way of knowing how fast I
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
simply wanted to be as good as or as fast as I was the prior 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
race right in time with what my average should have been, and
somewhere along the way I kind of closed the door on who I
once was. That person who I was before and all those things I
thought I was able to do really didn't matter. In fact, walking
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 are so slow when you walk. In crowds like this, it is so
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 their
technique, I learned about the equipment, I was lucky to 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, as
I was leaving, he says, "You know, you should 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
Day. Date.
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。

So with that guidance, I went back home, and I got to work,

much like in the prior way. And I continued researching, but I
had learned my lesson. I was really careful not to compare with
how accomplished those people on the internet were and 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 cool stereo and the cool TV and they're smart and they're
pretty 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 food." And all of a sudden, that friend group happens
and you start to settle in. Well, that weekend of the race, we
had a meeting called the Wheelers Meeting, and there were 60
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 there, the best in the world. There must have
been over 50 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
Day. Date.
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,
who are very close today, challenged me to stay involved and
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

training for a marathon in a wheelchair, is a pretty lonely
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
end, it's still five to six days a week, it's 50 to 60 miles of
effort, and it's a lot of alone time. And for the most part, you
really have nothing to rely on but yourself in those times. It's
my average, and I'm trying to get better little by little. Well,
Day. Date.
this fall I was in Chicago for the third time. It was my seventh
marathon, and just like going back to college for your junior
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-
race meal and caught up with those friends. And we lined up
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
able to keep pace with them and push together. But it wasn't
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 worked so hard to be at. But we turned into the wind at
the 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。
Day. Date.
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
about that. But keep in mind, this isn't really just about racing.
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 in terms of the challenges that I face, everybody here
has something that they're fighting, and it may be visible, it
may not be, but please, take some time and focus on you
instead of others, and I bet you can win those challenges and
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。
Day. Date.

微笑背后隐藏的力量
The hidden power of smiling

When I was a child, I always wanted to be a superhero. I

wanted to save the world and make everyone happy. But I
knew that I'd need superpowers to make my dreams come true.
So I used to embark on these imaginary journeys to find
intergalactic objects from planet Krypton, which was a lot of
fun, but didn't yield much result. When I grew up and realized
that science fiction was not a good source for superpowers, I
decided instead to embark on a journey of real science, to find
a more useful truth.
⼩时候，我⼀直梦想成为⼀个超级英雄。，我想要拯救世界并让所
有⼈快乐。但我知道我需要拥有超能⼒，来实现梦想。于是我经常
幻想，在银河间寻找超⼈的故乡氪星，这可有意思了。只不过⼀直
没有找到 长⼤以后，我才明⽩，科幻⼩说并不是超能⼒的源头。我
于是决定踏上真正的科学旅程l寻找更有意义的真相。

I started my journey in California, with a UC Berkeley 30-year

longitudinal study that examined the photos of students in an
old yearbook, and tried to measure their success and well-being
throughout their life. By measuring the students' smiles,
researchers were able to predict how fulfilling and long-lasting
a subject's marriage would be, how well she would score on
standardized tests of well-being, and how inspiring she would
be to others.
加利福尼亚州是我旅程的起点。我学习了加州⼤学伯克利分校⼀项
长达30年的研究。这项研究对⼀本旧年册上学⽣的照⽚进⾏了分
析，试图对他们毕⽣的成功与幸福，进⾏测量。通过衡量学⽣的微
笑，研究者们得以预测⼀个研究对象的婚姻持续时间与美满程度。
她在幸福感标准考试中，能够得多少分，以及她能给其他⼈带来多
少启发。
Day. Date.
In another yearbook, I stumbled upon Barry Obama's picture.
When I first saw his picture, I thought that his superpowers
came from his super collar. But now I know it was all in his.
在另⼀本年册, 我翻到了巴⾥·奥巴马的照⽚。第⼀眼看到这张照
⽚时，我以为他的超能⼒是来⾃于他超⼤的领⼦，但是现在我知道
其实是来⾃他的微笑。

Another aha! moment came from a 2010 Wayne State

University research project that looked into pre-1950s baseball
cards of Major League players. The researchers found that the
span of a player's smile could actually predict the span of his
life. Players who didn't smile in their pictures lived an average
of only 72.9 years, where players with beaming smiles lived an
average of almost 80 years.
另⼀项令⼈顿悟的研究，是由2010年韦恩州⽴⼤学进⾏的，这个项
⽬研究了⼆⼗世纪五⼗年代前。美国职业棒球联盟球员卡，这些研
究者发现 ⼀个球员笑脸的绽放程度，能够预测其寿命的长短。没
有在照⽚上露出微笑的球员，平均寿命只有72.9岁，⽽那些微笑的
球员平均寿命将近80岁。

The good news is that we're actually born smiling. Using 3D

ultrasound technology, we can now see that developing babies
appear to smile, even in the womb. When they're born, babies
continue to smile -- initially, mostly in their sleep. And even
blind babies smile to the sound of the human voice. Smiling is
one of the most basic, biologically uniform expressions of all
humans.
好消息是，我们天⽣就会微笑，通过三维超声波技术 我们可以看
到，即使在⼦宫中，正在成形的胎⼉，似乎也是⾯带微笑的。出⽣
之后，他们还是带着微笑。他们⼤多在睡梦中微笑，失明的婴⼉，
听到⼈声时也会微笑，微笑是全⼈类⽣理上最统⼀、 最基本的表
情。
Day. Date.
In studies conducted in Papua New Guinea, Paul Ekman, the
world's most renowned researcher on facial expressions, found
that even members of the Fore tribe, who were completely
disconnected from Western culture, and also known for their
unusual cannibalism rituals, attributed smiles to descriptions of
situations the same way you and I would. So from Papua New
Guinea to Hollywood all the way to modern art in Beijing, we
smile often, and use smiles to express joy and satisfaction.
在巴布亚新⼏内亚进⾏的⼀些研究中，保罗. 艾克曼，世界上最知
名的⾯部表情研究者，发现原始部落Fore的成员。虽然与西⽅⽂化
相隔绝，并以其⾷⼈⾁的宗教习性著称。但他们也像我们⼀样，在
不同场合下会露出微笑，从巴布亚新⼏内亚到好莱坞，再到北京的
现代艺术。我们经常微笑以微笑来表达 喜悦美满之情。

How many people here in this room smile more than 20 times
per day? Raise your hand if you do. Oh, wow. Outside of this
room, more than a third of us smile more than 20 times per
day, whereas less than 14 percent of us smile less than five. In
fact, those with the most amazing superpowers are actually
children, who smile as many as 400 times per day.
在座的各位，有多少⼈每天微笑超过20次？ 超过的请举⼿。哇，
在全世界 每天有超过三分之⼀的⼈每天微笑超过20次。⽽每天微
笑不⾜五次的⼈，占⼈⼜的14% 实际上，拥有最多超能⼒的要数⼉
童 他们每天微笑约为400次。

Have you ever wondered why being around children, who

smile so frequently, makes you smile very often? A recent
study at Uppsala University in Sweden found that it's very
difficult to frown when looking at someone who smiles. You
ask why?
你有没有想过 为什么与经常微笑的孩⼦们相处久了，你也变得爱
笑了？ 瑞典乌普萨拉⼤学近期的⼀项研究发现当⼈在微笑时，很
难同时皱起眉头。你可能会问为什么。
Day. Date.
Because smiling is evolutionarily contagious, and it suppresses
the control we usually have on our facial muscles. Mimicking
a smile and experiencing it physically helps us understand
whether our smile is fake or real, so we can understand the
emotional state of the smiler.
这是因为微笑的感染⼒极强，它主导了我们对⾯部肌⾁的控制。对
微笑进⾏模拟和物理测试，能够让我们分辨微笑是真是假，进⽽了
解微笑者的情绪。

In a recent mimicking study at the University of Clermont-

Ferrand in France, subjects were asked to determine whether a
smile was real or fake while holding a pencil in their mouth to
repress smiling muscles. Without the pencil, subjects were
excellent judges, but with the pencil in their mouth -- when
they could not mimic the smile they saw -- their judgment was
impaired.
法国克莱蒙费朗⼤学 ，近期的⼀项模拟研究要求研究对象通过微
笑肌⾁把⼀⽀铅笔含在嘴上，以此判断微笑的真假。在不含铅笔的
情况下，研究对象都能够轻松做出判断，担当他们含着铅笔时，他
们⽆法模仿眼前的微笑也就⽆法正确判断。

In addition to theorizing on evolution in "The Origin of

Species," Charles Darwin also wrote the facial feedback
response theory. His theory states that the act of smiling itself
actually makes us feel better, rather than smiling being merely
a result of feeling good. In his study, Darwin actually cited a
French neurologist, Guillaume Duchenne, who sent electric
jolts to facial muscles to induce and stimulate smiles. Please,
don't try this at home.
除了在《物种起源》中提出进化论，查尔斯. 达尔⽂ 还提出了⾯部
反馈理论。这⾥理论提到微笑这⼀⾏为，实际上能让我们的⼼情变
得更好，⽽不仅仅是 ⼼情好的产物。在他的研究中 达尔⽂援引了
法国神经学家Guillaume Duchenne的研究，他通过给⾯部肌⾁做电
颤刺激 来产⽣微笑，请不要在家⾥模仿。
Day. Date.
In a related German study, researchers used fMRI imaging to
measure brain activity before and after injecting Botox to
suppress smiling muscles. The finding supported Darwin's
theory, by showing that facial feedback modifies the neural
processing of emotional content in the brain, in a way that
helps us feel better when we smile. Smiling stimulates our
brain reward mechanism in a way that even chocolate -- a
well-regarded pleasure inducer -- cannot match.
德国⼀项相关研究中，研究者们通过功能核磁共振成像，测量在
微笑肌⾁注射了⾁毒杆菌前后。对⼤脑活动进⾏测量，这个发现
应证了达尔⽂的理论，表明⾯部反馈 控制了神经对⼤脑中情绪信
息的处理。这就让我们在微笑时⼼情变得更好，微笑启动了我们
⼤脑的奖励机制就像巧克⼒。这种公认的开⼼秘⽅,都不可⽐拟的

British researchers found that one smile can generate the same
level of brain stimulation as up to 2,000 bars of chocolate.
Wait -- The same study found that smiling is as stimulating as
receiving up to 16,000 pounds sterling in cash. That's like 25
grand a smile. It's not bad. And think about it this way: 25,000
times 400 -- quite a few kids out there feel like Mark
Zuckerberg every day.
英国的研究⼈员发现⼀个微笑能够带来相当于2000块巧克⼒产⽣的
脑部刺激 。不仅如此，这项研究还发现微笑带来的刺激还相当于
16000英镑现⾦产⽣的刺激。每笑⼀次就相当于得到了25万美元，
太值了。我们这样想： 25000乘以400，那么世上该有多少孩⼦，
每天感觉⾃⼰是马克. 扎克伯格（Facebook创始⼈）啊！

And unlike lots of chocolate, lots of smiling can actually make

you healthier. Smiling can help reduce the level of stress-
enhancing hormones like cortisol, adrenaline and dopamine,
increase the level of mood-enhancing hormones like
endorphins, and reduce overall blood pressure.
⽽与巧克⼒不同，经常微笑能够让你变得更健康 微笑能够帮助降
低⽪质醇，肾上腺素和多巴胺等。增压激素的⽔平，提⾼内啡肽
等。改善⼼情的激素⽔平并降低整体⾎压。
Day. Date.
And if that's not enough, smiling can actually make you look
good in the eyes of others. A recent study at Penn State
University found that when you smile, you don't only appear
to be more likable and courteous, but you actually appear to
be more competent.
如果这还不够，微笑还能够让我们在其他⼈眼⾥更好看。宾州州
⽴⼤学近期⼀项研究，发现微笑不仅能让你更好看，更礼貌 还能
让你看起来更能⼲。

So whenever you want to look great and competent, reduce

your stress or improve your marriage, or feel as if you just had
a whole stack of high-quality chocolate without incurring the
caloric cost, or as if you found 25 grand in a pocket of an old
jacket you hadn't worn for ages, or whenever you want to tap
into a superpower that will help you and everyone around you
live a longer, healthier, happier life, smile.
如果你希望⾃⼰看起来更棒更有能⼒减轻压⼒，或改善你的婚
姻，或者感受吃了⼀⼤推巧克⼒后的快感，⽽不⽤担⼼热量过
多。或体会你在多年未穿过的外套⼜袋⾥ 摸出了25万元时的狂
喜，还有你想要得到⼀些超能⼒的时候，微笑能够帮助你以及⾝
边所有⼈活得更长，更健康，更幸福 笑⼀个吧。
 Day. Date.

为什么你应该读冯内古特
Why should you read Kurt Vonnegut

Billy Pilgrim can’t sleep because he knows aliens will arrive to

abduct him in one hour.
毕利·⽪尔格⾥姆难以⼊睡,因为他知道⼀个⼩时后 外星⼈会来把他
绑⾛。

He knows the aliens are coming because he has become

“unstuck” in time, causing him to experience events out of
chronological order. Over the course of Kurt Vonnegut’s
Slaughterhouse-five, he hops back and forth between a
childhood trip to the Grand Canyon, his life as a middle-aged
optometrist, his captivity in an intergalactic zoo, the
humiliations he endured as a war prisoner, and more.
他知道外星⼈会来 因为他已经"脱离"了时间， 这让他经历的事情都
不按照 正常的时间顺序。 在库尔特·冯内古特的 《五号屠宰场》
中， 毕利穿梭于各种不同的经历中： 他⼉时⼀次去⼤峡⾕的旅⾏，
他作为⼀个中年配镜师的⽣活， 他在⼀个外星动物园的囚禁遭遇，
和他作为战俘时所经受的羞辱经历等等。

The title of Slaughterhouse-five and much of its source material

came from Vonnegut’s own experiences in World War II. As a
prisoner of war, he lived in a former slaughterhouse in Dresden,
where he took refuge in an underground meat locker while
Allied forces bombed the city. When he and the other prisoners
finally emerged, they found Dresden utterly demolished.
《五号屠宰场》的标题和⼤量素材 都来源于冯内古特 在⼆战中的亲
⾝经历。 作为⼀个战俘，他被关押在 德累斯顿的⼀个废弃屠宰场
中。 当盟军轰炸城市的时候， 他躲在⼀个地下⾁窖幸免于难。 当
他和其他战俘从地窖中出来时， 他们发现德累斯顿已被夷为平地。
Day. Date.
After the war, Vonnegut tried to make sense of human
behavior by studying an unusual aspect of anthropology: the
shapes of stories, which he insisted were just as interesting as
the shapes of pots or spearheads.
战后，冯内古特试图解释⼈类的⾏为 通过研究⼈类学中的⼀个独
特分⽀： 故事的形状。 他认为故事的形状和 罐⼦或者⽭头的形状
⼀样有趣。

To find the shape, he graphed the main character’s fortune

from the beginning to the end of a story. The zany curves he
generated revealed common types of fairy tales and myths that
echo through many cultures. But this shape can be the most
interesting of all.
为了探索故事的形状， 他⽤图表的形式表⽰ 故事主⼈公从头到尾
的经历。 这些独特的曲线展现了 很多童话或神话的常见模式。 这
些模式在很多⽂化中都很普遍。 但是接下来的这个形状 是所有曲
线中最有趣的。

In a story like this, it’s impossible to distinguish the

character’s good fortune from the bad. Vonnegut thought this
kind of story was the truest to real life, in which we are all the
victims of a series of accidents, unable to predict how events
will impact us long term. He found the tidy, satisfying arcs of
many stories at odds with this reality, and he set out to explore
the ambiguity between good and bad fortune in his own work.
在这种类型的故事中， 你很难分辨主⼈公的遭遇是好是坏。 冯内
古特认为这样的故事 是最能真实反映现实⽣活的。 在这样的故事
中， 我们对⼀系列偶然事件⽆法反抗， 我们⽆法预知这些事情对
我们会有什么长久的影响。 他发现那种平滑理想的故事⾛向 与现
实不符。 于是，他决定在他的作品中 探索顺境与逆境之间的⼀步
之遥。

When Vonnegut ditched clear-cut fortunes, he also abandoned

straightforward chronology. Instead of proceeding tidily from
beginning to end, in his stories “All moments, past, present
Day. Date.
and future always have existed, always will exist.”
Tralfamadorians, the aliens who crop up in many of his books,
see all moments at once. They “can see where each star has
been and where it is going, so that the heavens are filled with
rarefied, luminous spaghetti.” But although they can see all of
time, they don’t try to change the course of events.

冯内古特不仅抛弃了 绝对的好坏运⽓之分， 他也抛弃了简单的时

间顺序描述。 不同于由开始到结尾的正常故事推进，在他的故事
中，“过去、现在 和将来都始终共同存在并延续。” 特拉法马多尔⼈
是⼀群 在他书中反复出现的外星⼈， 他们可以⼀次看到所有的时
间节点。 他们可以”看到所有星星所处的位置和 它们将移动的轨
迹， 所以对他们来说天空像是 覆满了缥缈闪烁的意⼤利⾯”。 但即
使他们可以看透时间， 他们不会试图改变任何事件发⽣的轨迹。

While the Trafalmadorians may be at peace with their lack of

agency, Vonnegut’s human characters are still getting used to it.
In The Sirens of Titan, when they seek the meaning of life in
the vastness of the universe, they find nothing but “empty
heroics, low comedy, and pointless death.” Then, from their
vantage point within a “chrono-synclastic infundibulum,” a
man and his dog see devastating futures for their earthly
counterparts, but can’t change the course of events. Though
there aren’t easy answers available, they eventually conclude
that the purpose of life is “to love whoever is around to be
loved.”
虽然特拉法马多尔⼈ 安于不⼲涉外界的状态， 冯内古特的⼈类⾓
⾊还在为之苦恼。 在《泰坦星的海妖》中， 主⼈公们在浩瀚的宇
宙 中探索⽣命的奥义。 到头来，他们只发现了“空洞的宏⼤、 庸俗
的滑稽以及⽆意义的死亡。” 以他们所处的⼀个 “时间-弹性漏⽃”的
视⾓， ⼀个⼈和他的狗看到了 他们令⼈惊愕的未来， 但他们却不
能改变事情发⽣的轨迹。 虽然⼀句话很难概括他们的体会， 但他
们最终总结出 ⼈⽣的意义就在于 “去爱⾝边可以去爱的⼈”。
Day. Date.
In Cat’s Cradle, Vonnegut’s characters turn to a different
source of meaning: Bokonism, a religion based on harmless
lies that all its adherents recognize as lies. Though they’re
aware of Bokonism’s lies, they live their lives by these tenets
anyway, and in so doing develop some genuine hope. They
join together in groups called Karasses, which consist of
people we “find by accident but […] stick with by choice”—
cosmically linked around a shared purpose. These are not to
be confused with Granfalloons, groups of people who appoint
significance to actually meaningless associations, like where
you grew up, political parties, and even entire nations.
在《猫的摇篮》中，冯内古特笔下的⾓⾊ 有着另⼀种⼈⽣哲学：
布克农教。 这个宗教的信徒都公认 这个宗教中的⼀切都是善意的
谎⾔。 即使信徒们知道 布克农教的⼀切都是谎⾔， 他们还是依照
教义信条⽣活， 并以此来获得⼀些抚慰⼈⼼的希望。 书中的⼈聚
集在⼀起 组成了许多叫“卡拉斯”的群体， 这个群体中的⼈是“偶然
相识， 但经过选择⽽在⼀起”。⼤家因为⼀个共同的⽬的， 机缘
巧合中产⽣了联系。 这个群体不能与格朗法伦群体混为⼀谈， 格
朗法伦群体的⼈是给 本⾝泛泛⽆意义的联系强加以重要意义， ⽐
如你长⼤的地⽅、政治派别、 甚⾄国籍之类的联系。

Though he held a bleak view of the human condition,

Vonnegut believed strongly that “we are all here to help each
other get through this thing, whatever it is." We might get
pooped and demoralized, but Vonnegut interspersed his grim
assessments with more than a few morsels of hope. His
fictional alter ego, Kilgore Trout, supplied this parable: two
yeast sat “discussing the possible purposes of life as they ate
sugar and suffocated in their own excrement.
虽然冯内古特对于⼈类的处境 很悲观，但他认为 ”我们存在是要
帮助彼此共度难关， ⽆论难关是什么。” 我们可能被困难打倒⽽
意志消沉， 但冯内古特也在他尖锐的评论中， 穿插着很多乐观和
希望。 他在⼩说中的分⾝，基尔⼽·特劳特， 曾给出了这个⽐
喻： 两个酵母坐在⼀起“探讨⼈⽣的意义”， 他们⼀边吸收糖分 ⼀
边又因他们产⽣的排泄物窒息⽽死。
Day. Date.
Because of their limited intelligence, they never came close to
guessing that they were making champagne.” In spite of his
insistence that we’re all here to fart around, in spite of his
deep concerns about the course of human existence, Vonnegut
also advanced the possibility, however slim, that we might
end up making something good. And if that isn’t nice, what
is?
因为他们智慧有限， 它们从不曾想到 它们其实是在⽣产⾹槟酒。
尽管他常说我们始终在四处闲荡； 尽管他为⼈类的⽣存忧愁思
虑，冯内古特也提出了微⼩但存在的可能性，就是我们终将创造
美好。还能有什么⽐这更好呢？