如何在一天内彻底改变你的人生

你很可能要放弃你的新年决心。

You're probably going to quit your New Year's resolution.

但这没关系。

And that's okay.

大多数人都是这样。

Most people do.

研究表明，大约有百分之八十到九十的人会放弃他们的新年决心。

Studies actually show that it's around eighty to ninety percent of people quit their New Year's resolution.

这是因为大多数人并没有在深层次上真正想要改变。

And that's because most people don't actually want to change on a deep internal level.

对于进入2026年的新年决心，人们只是以完全错误的方式去改变自己的生活。

And with New Year's resolutions going into 2026, people just go about changing their life in the completely wrong way.

在我看来，这很令人遗憾，因为如果你正在改变自己的生活，这一定是你生命中最重要的事情之一。

And to me, that's sad because if you're changing your life, that has to be one of the most important things in your life.

对吧？

Right?

你一定觉得，这必须是你唯一挂在心上的事。

That has to be the only thing on your mind, you think.

但对大多数人来说，这只不过是另一件试图去做、然后失败、最终回到原来生活的事情。

But for most people, it's just another thing to try to do and fail and go back to the life they were living.

所以当人们试图改变生活时，他们会制定新年决心，因为别人都这么做，而人类更渴望给他人留下印象，而不是取悦自己。

So when people try to change their life, what they do is they create a New Year's resolution because everyone else does and humans want to impress others more than they want to impress themselves.

我们用地位游戏制造出表面的意义，但这些并不能满足真正改变的要求，真正的改变远比说服自己今年要更自律或更高效要深刻得多。

We create superficial meaning out of status games, but they don't meet the requirements for true change, which goes a lot deeper than convincing yourself you're going to be more disciplined or productive this year.

现在，我并不是来贬低你的。

Now I'm not here to talk down on you.

我放弃的目标数量是我设定目标的十倍。

I've quit 10 times as many goals than I've set.

你们很多人可能已经注意到了。

Many of you have probably noticed that.

我的脸可是在网上公开的。

I mean, my face is online.

我之前说要写的那本书，我现在不写了。

The book that I said I was writing, I'm not writing it anymore.

我认为大多数人都应该这样。

And I think that should be the case for most people.

我觉得你应该放弃的目标比设定的还多，因为如果不这么做，你怎么能锁定真正正确的目标呢？

I think you should quit more goals than you set because how else are you going to narrow in on the correct goals?

但人们试图改变生活却几乎每次都彻底失败，这一点依然成立，这确实是个问题。

But the fact that people try to change their life and utterly fail almost every time still holds true and that's a problem.

以至于健身房在一月份人满为患，到了二月就空无一人了。

So much so that the gym becomes extremely crowded during January and then by February, it's all cleared out.

这已经成了一个梗。

It's a meme.

尽管我认为新年决心很愚蠢，但我感觉你们很多人也觉得它们很愚蠢。

Now, as much as I think that New Year's resolutions are stupid, I feel like many of you also think that they're stupid.

我一直认为，反思自己的生活、调整方向、去做你一直想做的事是很明智的，而还有什么比现在更好的时机呢？

I always think that it's wise to reflect on your life and change direction and do something that you've always wanted to do and what better time to do it than now.

这里另一件事是，人性有点恶劣，最糟糕的感觉就是你对自己许下承诺，却一再违背，尤其是反复如此时，你会开始感到无助。

The other thing here is that human nature is kind of a bitch and the worst feeling is when you make a promise to yourself and then you end up breaking it, especially if it's over and over again, because you start to feel helpless.

如果你不清楚自己在做什么，你可能会年复一年地陷入这种循环，总想改变却始终无法实现。

And if you don't know what you're doing, you may continue that cycle for years on end, always wanting to change but never being able to.

所以，无论你是想创业、重塑体型，还是冒着风险追求有意义的生活而不只坚持两周就放弃，我都想分享七个可能是我迄今为止最深刻、但你之前可能从未听过的关于行为改变、心理学和效率的洞见，帮助你在2026年真正做到这些。

So whether you want to start the business, transform your body, or take the risk toward a meaningful life without quitting after two weeks, I want to share seven of probably the most impactful ideas that I've ever shared that you probably haven't heard before on behaviour change, psychology, and productivity so you can do just that in 2026.

这将是一次全面的分享。

Now this is going to be comprehensive.

这不会是那种你看完就忘的视频。

This is not going to be one of those videos that you just watch and forget about.

我希望你能认真对待它。

I hope you treat it like that.

这值得你保存到稍后观看列表、在手机上收藏、做笔记，并且你需要专门抽出时间来思考它。

This is something you will want to save to your watch later, to bookmark on your phone, to take notes on, and you will have to set aside time to think about it.

我们将探讨六个观点，而第七个所谓的观点实际上是一个方法论。

We're going to go over six ideas, and then in the seventh quote unquote idea, it's actually a protocol.

我们要深入挖掘你的内心世界。

And what we're going to do is we're going to dig very deep into your psyche.

如果你认真对待这一点，你会变得非常情绪化，整个过程大约需要一整天才能完成。

And if you take this seriously, you're going to get quite emotional, and it will take about a full day to complete.

如果你这样做，你的生活将在一天之内发生改变。

If you do this, your life will change in one day.

我现在只希望你能全神贯注地对待这件事。

Now all I ask is that you dedicate your full attention to this.

我知道你习惯于在社交媒体上刷屏，观看和连续刷YouTube视频，但很少有视频能真正具备改变一切的潜力，我希望这个视频能成为那样的存在。

I know that you're used to just scrolling on social media and watching and binge watching YouTube videos, but it's rare that you come across one video that just has the potential to change everything and I hope that this video acts as that for you.

让我们开始吧。

Let's begin.

第一个观点是：你之所以没有达到理想中的状态，是因为你还没有成为那个能到达那里的人。

The first idea is that you aren't where you want to be because you aren't the person who would be there.

在新年决心方面，人们往往只关注实现改变和成功所需的两个要素中的一个。

Now when it comes to New Year's resolutions, people tend to focus on one out of the two things that are required for change and success.

首先，改变你的行为以朝着目标前进。

So the first is changing your actions to make progress toward the goal.

这是最不重要的事情，也是大多数人所做的，属于第二层次。

This is the least important thing and what most people do, it is second order.

第二件事是改变你自己，让你的行为自然随之改变。

And the second thing is changing who you are so that your behavior naturally follows.

这是最重要的事情。

This is the most important thing.

这是第一层次。

This is first order.

大多数人设定的是表面目标，激励自己在最初的几周保持自律，然后便毫无挣扎地回到旧习，因为他们试图在腐朽的根基上建造美好的生活。

Most people set surface level goals, hype themselves up to remain disciplined for first few weeks, then go back to their old ways without much struggle because they were trying to build a great life on a rotting foundation.

所以，如果这还不清楚，我们来举个简单的例子。

So if this doesn't make sense, let's run through a quick example.

我想让你想想一个成功的人。

I want you to think about somebody successful.

这可能是位创始人、一位CEO、一位在Instagram上拥有惊人身材的健美运动员，或者只是那种能走进人群、自然地与每个人聊起来的有魅力的人。

It could be a founder, a CEO, a bodybuilder with an incredible physique on Instagram, or just that charismatic dude who can walk into a group and start chatting everyone up like it's just second nature to them.

现在，我希望你认真思考这一点，因为只有当你真正理解这一点时，你才能明白行为改变其实是改变你是谁。

Now, I want you to really think about this because this has to click for you in order for you to understand that behavior change is changing who you are.

你认为那位健美运动员为了健康饮食需要拼命努力吗？

Do you think the bodybuilder has to grind to eat healthy?

他们真的需要像别人告诉你的那样，拼命挣扎吗？

Do they have to grind like everyone tells you you need to do?

要健康饮食，你就得拼命、得挣扎、得受苦。

Need to grind, you need to struggle, you need to suffer in order to eat healthy.

那位CEO或创始人需要强迫自己出现并带领团队吗？

Does the CEO or the founder have to discipline themselves to show up and lead the team?

这其实是我们联合创始人马特和我之前聊过的话题，关于我们过去在朝九晚五的工作中，是不是最差的员工。

This is actually something my co founder Matt and I were talking about earlier about how in our past nine to five jobs, were we just the worst employees ever.

因此，在招聘时，这一点始终萦绕在我们心头。

And so when we're going about hiring, that's constantly on our mind.

如果我们雇了一个对我们所做的事情没有我们这么热情的人怎么办？

What if we hire someone who just isn't as passionate about what we do as we are?

因为对我们来说，我们只是醒来就去做这件事，但对于可能不适合的员工来说，情况就不同了。

Because to us, we just wake up and do the thing to the employee who may not be a fit.

他们会彻底破坏我们的业务。

They're going to completely sabotage our business.

他们根本不会在意。

They're not going to care.

他们会拖延完成工作。

They're going get their work done late.

他们不会听从指令。

They're not going to listen.

无论我作为创始人如何激励他们，如何培训他们去做这件事，或者如何给予激励，这种人就是不适合，他们不会去做他们该做的事。

And no matter how much I motivate them as a founder or I train them to do the thing or incentivize them, that type of person just isn't a fit and they're not going to do what they need to do.

这是因为他们的自我认同与我们业务所需的行为不匹配。

It's because their identity doesn't match the behavior required for our business.

对你来说，表面上看，健美运动员似乎必须刻苦才能吃得健康，或者他们非常有自律。

Now to you, on the surface, it may seem like the bodybuilder has to grind to eat healthy or they're so disciplined.

或者跑步者必须自律才能去跑一场马拉松。

Or the runner has to discipline themselves to go run a marathon.

或者CEO必须自律才能准时出现并工作。

Or the CEO has to discipline themselves to show up and work.

但事实是，他们无法想象自己过另一种生活。

But the truth is, they can't see themselves living any other way.

健美运动员必须刻苦才能吃不健康的食物。

The bodybuilder has to grind to eat unhealthy.

CEO必须强迫自己睡过闹钟，或在晚上放松、看奈飞。

The CEO has to grind and force themselves to sleep in past their alarm clock or to take it easy at night and watch Netflix.

当他们睡过闹钟，或觉得自己无所事事时，他们会痛恨每一秒，就像你痛恨每一刻为实现目标而努力一样，因为你缺乏与实现目标所需行为相匹配的认同。

And when they do sleep past their alarm clock or they do feel like they're unproductive, they hate every second of it just like you hate every second of working towards your goal because you don't have the right identity to match the behavior to achieve that goal.

对一些人来说，我的生活方式看起来相当极端或非常自律。

And to some people, my own lifestyle seems pretty extreme or pretty disciplined.

就像去年我上了一个播客，他们说：‘你看起来像是最有自律的人。’

Like when I got on a podcast this past year and they're like, you seem like the most disciplined person ever.

我只是说：‘其实并没有。’

And I'm just like, I mean, not really.

并不是这样。

It's not.

我不确定。

I don't know.

对我来说，这很自然。

To me, it's just natural.

我这样说并不是为了与别人的生活方式对比或评判。

And I don't say that to contrast it or compare it to anybody else's lifestyle.

我不是说我的生活方式更好。

I'm not saying my lifestyle is better.

我只是说，我只是单纯享受这种生活方式。

I'm just saying I simply enjoy living this way.

当我妈妈告诉我需要休息一下、出去走走或放松一点时，我不得不忍住不说，因为我不想显得无礼或轻视，但在我心里，我只是想：如果我不觉得开心，我为什么要这么做呢？

Like when my mom tells me that I need to take a break or go out or let loose a bit, I have to, like, hold my tongue because I don't want to be rude or dismissive, because through my mind, I'm just I'm just thinking, I weren't having fun, why would I be doing what I'm doing?

这种巨大的差异就在于，人们无法回答这个问题。

And that's the major mismatch is people can't answer that.

他们做的并不是有趣的事情。

They're not doing the thing that's fun.

他们只是在做社会告诉他们应该做的事。

They're doing what society told them they should do.

但请不要轻视接下来这句话，因为它把一切都串联起来了。

Now, do not take this next sentence lightly because this ties it all together.

如果你在生活中想要某个特定的结果，你就必须在达成它之前，先拥有能创造这个结果的生活方式。

If you want a specific outcome in life, you must have the lifestyle that creates that outcome long before you reach it.

所以，如果有人说他们想减掉30磅脂肪，我常常不相信他们，不是因为我认为他们没这个能力，而是因为太多次了，同一个人会说，他们迫不及待想回到以前的生活。

So if someone says they want to lose 30 pounds of fat, I often don't believe them, not because I don't think they're a person that's incapable of it, but because there's just too many times when that same person says that they can't wait to get back to the life they used to live.

啊，我真盼着能再吃这些东西。

Oh, I can't wait until I can eat this again.

我真盼着再也不用做有氧运动了。

I can't wait until I don't have to do cardio again.

这就是关键。

And that's the thing.

我不忍心打击你，但如果你不 Adopt 一种能让你长期保持减重成果的生活方式，找不到一个比你过去习惯更有吸引力的理由，那你一定会立刻回到原点，然后无奈地承认：你浪费了自己唯一拥有的资源——时间。

I hate to break it to you, but if you don't adopt the lifestyle that led to you losing weight for life and find a reason with a higher gravitational pull than the one tying you to your previous ways, then you will go back straight to where you started, and you can unhappily say that you wasted the only resource that you have, which is time.

当你真正改变自己时，所有无法推动你实现目标的习惯都会变得令人厌恶，因为你深刻地意识到，这些行为会累积成怎样的人生。

When you truly change yourself, all of your habits that don't move the needle towards your goal become disgusting because you have a deep and profound awareness of what kind of life those actions compound into.

你对自己的当前标准感到满意，因为你并未完全意识到这些标准是什么，以及它们会带来什么后果，而我们将探讨如何揭示这一点。

You are okay with your current standards because you are not fully aware of what they are or what they lead to, and we're going to discuss how to uncover that.

但你首先需要这种觉察。

But you need this awareness first.

你需要理解自己的内心。

You need to understand your mind.

因此，这就引出了第二点：你之所以没有达到你想要的状态，是因为你实际上并不想身处那里。

So that leads to point number two, which is you aren't where you want to be because you don't actually want to be there.

首先，引用阿尔弗雷德·阿德勒的一句话：信任行动。

To start this off with a quote from Alfred Adler Trust only movement.

生活发生在事件的层面，而非言语的层面。

Life happens at the level of events, not of words.

信任行动。

Trust movement.

因此，如果你想改变自己，就必须理解大脑是如何运作的。

So if you want to change who you are, you must understand how the mind works.

这样你才能开始重新编程它。

That way you can start to reprogram it.

理解大脑的第一步是明白所有行为都是有目标的。

The first step to understanding the mind is to understand that all behavior is goal oriented.

仔细想想，这似乎显而易见，但当我们深入探讨时，大多数人并不愿意接受这一点。

When you think about it, this is kinda obvious, but when we dig into it, most people don't want to hear it.

你迈出一步是因为你想到达某个特定的地方。

You take a step forward with your foot because you want to reach a certain location.

你挠鼻子是因为你想消除痒感。

You scratch your nose because you want to get rid of the itch.

那就是一个目标。

That's a goal.

这些是非常表面、毫无意义的目标，而且也很明显。

Those are very surface level kind of meaningless goals, and those ones are obvious as well.

但还存在更深层的无意识目标，它们在不断生成你时刻都在追求的子目标。

But there are greater unconscious goals that are creating the sub goals that you're working to at all times.

你可能根本没有意识到，坐在沙发上放松或不停地刷手机，都源于一个更宏大的目标，这个目标可能在你出生时就被植入，或通过条件反射、社会影响、他人期望，或出于你自身对保护、安全、愉悦或良好感受的追求，而你对此毫无察觉，也觉得理所当然。

You may not even realize that sitting down on the couch to relax or doom scrolling on your phone came from a bigger goal that was injected into your mind either at birth during conditioning or by society by doing something they want you to do or just by your own goal of protection or safety or pleasure or feeling good that you're just not aware of and you don't think anything of it because it's just natural.

这是一个无意识的过程。

It's an unconscious process.

你做这些事就像呼吸一样自然。

You do it like you breathe.

你根本注意不到它。

You don't even notice it.

在更深层、更复杂的无意识层面，我们常常在不知情的情况下追求那些伤害自己的目标，但我们往往会以社会可接受的方式为自己的行为开脱，以免觉得自己是个失败者。

And on an even more unconscious and complex level, we often pursue goals without knowing it that harm us, but we tend to justify our actions in a way that is socially acceptable or makes us not feel like a loser.

举个例子，如果你无法停止拖延工作，你可能会用缺乏自律来解释，但实际上，你依然在试图实现某个目标，就像你一贯所做的那样。

As an example, if you can't stop procrastinating on your work, you may justify it with the fact that you lack discipline, but in reality you are attempting to achieve a goal like you always are.

在这种情况下，这个目标可能是保护自己免受完成并分享工作后所面临的评判。

In this case, that goal could be to protect yourself from the judgment that comes from finishing and sharing your work.

所以，问题不在于你缺乏自律，而在于你害怕实现某个目标，于是你通过把‘不实现这个目标’变成自己的目标来合理化这种行为。

So it's not that you lack discipline, it's that you're afraid of achieving one goal, so you justify it by making not achieving that goal your goal.

另一个典型的例子是，如果你说想辞掉一份毫无前途的工作，却一直留在那里，你可能会开始认为自己缺乏勇气，或者不是个敢于冒险的人。

Another prime example is if you say you want to quit a dead end job but you stay in it, you may start to think that you just don't have enough courage or you're not a risk taker.

但事实是，你正在追求安全与可预测性的目标，同时也在找借口，避免在那些你曾宣称要辞职的人面前显得像个失败者。

But the truth is that you're pursuing the goal of safety and predictability and an excuse not to look like a failure in front of everyone you told that you want to quit your job.

因此，第二点的教训是：真正的改变需要改变你的目标，但我说的不是设定一些表面层次的目标，因为设定这种目标本身就在服务于一个无意识的、实际上正在伤害你的目标——这一点在生产力领域已经被反复讨论过了。

So the lesson here with point number two is that real change requires changing your goals, but I don't mean setting some surface level goal because the act of doing that serves an unconscious goal that is actually harming you, that's been ran through enough in the productivity space.

我是说要改变你的观点，因为目标本质上就是你的观点。

I mean changing your point of view because that's what a goal is.

目标是对未来的投射，它作为一种感知的滤镜，让你注意到有助于实现该目标的信息、想法和资源。

A goal is a projection into the future that acts as a lens of perception which allows you to notice information, ideas, and resources that aid in you achieving that goal.

如果这听起来不太明白，那这就是第三点要解释的：你之所以没有达到理想状态，是因为你害怕到达那里。

If that didn't make any sense, that's what point number three is for, which is you aren't where you want to be because you're afraid to be there.

让我们从马克斯韦尔·马尔茨的另一句名言开始：你必须记住，无论这个想法是如何产生或来自何处，都丝毫不重要。

So let's start with another quote from Maxwell Maltz, The important thing for you to remember is that it does not matter in the least how you got the idea or where it came from.

你可能从未被正式催眠过，但如果你接受了来自自己、老师、父母、朋友或广告等任何来源的想法，并且坚定地相信这个想法是真实的，那么它对你的影响力就和催眠师的话语对催眠对象的影响力一样。

You may never have been formally hypnotized, but if you have accepted an idea from yourself, teachers, parents, friends, advertisements from any other source, and further, if you are firmly convinced that idea is true, it has the same power over you as the hypnotist's words have over a hypnotized subject.

这确实令人信服。

So that's compelling.

而我要与你分享的内容甚至更加令人震撼，因为我已将你如何成为现在的自己浓缩为一系列步骤。

And what I'm about to share with you is even more compelling because I've condensed just how you become who you are into this series of steps.

这些步骤并非每次都会完全发生，但它揭示了身份是如何被塑造和形成的，而身份又决定了你的行为。

Now these are not like what happen every time, but this is just how identity is shaped and formed, which shapes your actions.

如果你理解了这一点——因为我们现在正在逆向剖析它——那么我们就能开始拼凑出答案：我们该如何改变自己的身份，以便在2026年或任何其他年份，让行为自然随之改变？

If you understand this, because we're reverse engineering it right now, then we can start to put the pieces together to okay, how do we change our identity so that our behavior naturally follows going into 2026 or any other year?

这就是身份的构成。

So this is the anatomy of identity.

首先，你想要实现一个目标。

First, you want to achieve a goal.

然后，你通过这个目标的视角来感知现实，这意味着你只会注意到有助于实现该目标的重要信息和想法。

Then you perceive reality through the lens of that goal, meaning you only notice important information and ideas that allow you to achieve that goal.

这就是学习过程。

This is the learning process.

这就是你学习事物的方式。

This is how you learn things.

第四，你朝着目标行动，并获得你正在向目标迈进的反馈。

Then fourth, you act toward that goal and receive feedback that you are progressing toward it.

第五，你重复这一行为，直到它变得自动且无意识。

Fifth, you repeat that behavior until it becomes automatic and unconscious.

这就是条件反射。

This is conditioning.

第六，这种行为会成为你自我认知的一部分。

Sixth, that behavior becomes a part of who you think you are.

我是那种会第七，你会为了保持心理一致性而捍卫自己的身份。

I am the type of person who Seventh, you defend your identity to maintain psychological consistency.

我们会更详细地讨论这一点。

We'll talk about that more.

第八，你的身份会塑造新的目标，重启这个循环；如果这种身份不利于美好生活，情况会迅速恶化。

And eighth, your identity shapes new goals, restarting the cycle, and if that identity is disadvantageous toward a good life, this gets very bad very quick.

不幸的现实是，你必须在第六步和第七步之间打破这个循环，因为你一生中已经多次经历这个过程，它从你出生时就开始了，那时你甚至对自己的思维毫无控制力，因为作为孩子，你的目标是生存。

Now the unfortunate reality is that you have to break this cycle between step six and step seven because you already gone through this many times in your life and it started when you were first born, when you didn't even have any control over your mind because when you're a kid, you have the goal of survival.

这确实是你的目标：你是一个呱呱坠地、满身肉团的小东西。

That's literally your goal is I'm this babbling blob of flesh coming out into the world.

我不知道该怎么说话。

I don't know how to speak.

我什么都不知道。

I don't know anything.

我不知道该如何生存。

I don't know how to survive.

就像这样，天啊，唯一的本能就是我必须活下去。

And it's just like, oh my gosh, the only instinct is like I need to live.

这甚至不是一种有意识的本能。

That's not even a conscious instinct.

这只是你与生俱来的本能。

That's just the instinct that you're born with.

因此，你必须依赖父母来教你如何生存。

And because of this, you are dependent on your parents to teach you how to survive.

因为当我们思考时，也许你根本没有这种生存本能，但你周围的人有，这就是自然的秩序——你必须活下去。

Because when we think about it, maybe you don't even have that instinct of survival, but other people around you do like that's just the natural order of things is you have to survive.

所以这里的问题是，你要顺从。

And so the thing there is that conform.

你必须顺从父母的信念和他们教给你的东西。

You had to conform to what your parents believe, what your parents taught you.

而你的父母，除非他们自己打破了这种模式，否则他们很可能拥有和他们的文化、父母、祖父母或工业时代相同的思想、信念或价值观，而这些可能并不符合你的需求和你真正想要的东西。

And your parents, unless they broke the pattern themselves, they probably have the same conditioning or beliefs or ideas or values as their culture or their parents or their parents' parents or the industrial age or all of these goals that may not serve you and what you actually want.

由于大多数人通过奖惩来教育孩子，如果你不顺从他们的价值观和目标，不从心理上成为他们期望的孩子，他们可能会把你赶出去，惩罚你，他们会说：‘不对，事情不是这样做的，你应该这样做事’，而作为孩子，你别无选择，只能听从。

And since the way most people teach is through reward and punishment, if you don't conform to their values and goals, if you don't become their child mentally, then they may kick you out, they may punish you, they will punish you, they're gonna say no, that's not the way you do things, you do things this way, and you don't know any better as a kid, so you listen.

这里的关键是，你从未真正独立思考过。

And the thing here is that you don't ever actually think for yourself.

除非你能看透这一点，否则你根本不会有哪怕一个原创的想法。

You don't have a single original thought unless you can see through this.

如果你从未质疑过这一点，那么你就不是一个独立思考者。

If you have never questioned this, then you are not an independent thinker.

我认为，没有人是完全独立的思考者。

And nobody, I would argue, is a completely independent thinker.

这存在不同程度。

There's degrees.

这是一个连续的谱系。

There's a spectrum.

现在，让我们更深入一层，因为我们将探讨得非常深刻，希望一旦你满足了基本的生理生存需求——这在当今世界其实很容易做到，而且发生得很快——你就会开始在概念或意识形态层面寻求生存。

Now to take this a layer deeper, because we're going very deep here, hopefully, once you fulfill your physical survival needs, which is pretty easy to do, at least in today's world, it happens pretty quick, then you start to survive on the conceptual or ideological level.

你可能不再试图保护或繁衍你的身体，但你的思维却不同。

You may not try to protect or reproduce your body anymore, but your mind is different.

你仍然拥有那种本能，只不过它提升到了一个新的层次。

You still have that instinct, it just transcends to a new level.

你不再试图繁衍你的基因——尽管你确实会这么做，但你更倾向于传播模因、信息、信念、想法或价值观。

You don't try to reproduce your genes, although you do, you try to reproduce memes or information or beliefs or ideas or values.

你可以在互联网上处处看到这种现象，我们正处在一场思想或精神层面的战争中。

You can see this everywhere on the internet, we're in this mental or spiritual war of ideas.

因为当你的身体感到威胁时，你会进入战斗或逃跑状态。

Because when your body feels threatened, you go into fight or flight.

当你的身份，或者说是你的精神躯体，感到威胁时，你也会做出同样的反应。

When your identity or your mental body, so to say, feels threatened, you do the same thing.

如果你强烈认同某种政治意识形态，那是因为我们刚才谈到的过程——你很可能从父母那里，或从网上找到的某个群体中继承了这种政治立场；即使你拒绝了父母的信念，你在年轻时也陷入了另一套信念，这些信念塑造了你的思想，而一旦这种认同固化，就会带来非常糟糕的后果。

If you are heavily identified with something like a political ideology by the process we just talked about because you probably adopted your political ideology from your parents or another group that you found online, and even if you rejected your parents beliefs, you fell into another set of beliefs when you were young that shaped your ideas and if that crystallizes that does very bad things.

你再也无法清晰、细致地思考，也无法看清大局。

You can no longer think clearly or nuanced or see the big picture.

当有人质疑这些信念时，你会感到受到威胁。

And when someone challenges those beliefs, you will feel threatened.

你会产生压力反应。

You will feel that stress response.

你会在情感上感觉像被人扇了一巴掌。

You feel emotionally like you were slapped in the face.

由于大多数人不会分析自己的情绪以寻求真相，你往往会陷入回音室，并更加固守自己的信念。

And since most people don't analyze their emotions for truth, you tend to get stuck in echo chambers and just double down on your beliefs.

如果你在宗教家庭中长大，也会发生同样的情况。

The same thing happens if you were raised in a religious household.

如果这些观念真的根植于你心中，你就会反击、攻击那些挑战你的人，也许不会极端或身体上动手，但会进行防御。

If those ideas actually stick with you, then you're going to fight and lash out, maybe not extremely or physically, but in defense at people who are challenging you.

我从小在耶稣基督后期圣徒教会（摩门教）环境中长大，每天都能亲眼目睹这种情况，但这对我来说毫无意义。

I grew up LDS, I grew up Mormon, I saw this firsthand every single day, and it just didn't make sense to me.

当你向教会领袖提问时，他们只是机械地复述一些让我觉得毫无道理的陈词滥调。

When you ask a question to a leader of the church, they just, like, go through this regurgitated script of things that didn't make sense to me.

但这并不是针对那个宗教或任何宗教。

And now that's nothing against that religion or any religion.

我现在反而喜欢在网上观看不同的观点。

I actually now enjoy viewing different perspectives online.

我经常听一些基督教的内容。

I listen to a lot of Christian content.

我也经常听一些无神论的内容。

I listen to a lot of atheist content.

我并不认同任何一方，因为那样会阻碍我看到真相。

I'm not identified with either side because that prevents me from seeing truth.

最后，同样的情况不仅发生在政治或宗教上，而是发生在所有事情上。

And lastly, this same thing happens not for politics or religion, but for everything.

关于你的工作，你是否把自己定义为律师？是否把自己定义为玩家？是否把自己定义为一个不会采取行动去实现你理想生活的人？

For your job, do you identify as a lawyer, do you identify as a gamer, do you identify as someone who would not take the actions to the life that you want to live?

第四点：你想要的生活存在于特定的心智层次中，因为心智会随着时间推移经历可预测的阶段。

Point number four: The life you want lies within a specific level of mind because the mind evolves through predictable stages over time.

我们已经多次讨论过这个话题，人们非常喜欢，这简直是一个令人震撼的主题。

We've talked about this many times, people love this subject, it's a freaking mind blowing subject.

但当你出生时，你就像一块小小的生存海绵，拼命吸收尽可能多的信念，以便生存下来，获得安全感。

But when you're born, you're like this little survival sponge that just soaks up as many beliefs as it can to survive so that you can feel safe and secure.

如果你不加小心，很容易、非常容易被困在其中一个阶段中。

And if you don't be careful, you can easily, very easily, get trapped in one of these stages.

这一点已被多种模型充分证实，比如马斯洛的需求层次理论、苏珊·库克·鲁特的自我发展九阶段模型，以及克里斯托弗·科万和唐·贝克的螺旋动力学。

And this has been documented thoroughly through models like Maslow's Hierarchy of Needs or Suzanne Cook Reuter's Nine Stages of Ego Development or Christopher Cowan and Don Beck's Spiral Dynamics.

这些模型彼此借鉴、不断发展，变得更加全面，并被应用于多个领域。

These have each built on top of each other and evolved and become more comprehensive and applied to multiple domains.

虽然它并非在所有情况下都精确无误，但它提供了一个宏观视角。

And while it's not completely, like, pinpoint accurate all of the time, it's a big picture.

这是一种引导性的概括，让我们至少能够看到模式并识别它们。

It's like orienting generalizations so we can at least see the patterns and identify them.

因为我已经多次谈到这个话题，我在《人类3.0》通讯中也写过，那篇文章更像是我建议每个人都该读一读的基石性内容。

And since I've talked about this so much, I've talked about it in my human three point zero newsletter, which is more like a like a cornerstone article that I think everyone should read.

我会在描述中提供这篇文章的链接。

I'll link to that in the description.

它挺长的，但内容非常全面。

It's pretty long, but it's thorough.

如果你想要理解如何在人生中实现任何目标，我认为我在那里已经剖析得相当透彻了。

If you if you want to understand how to achieve anything in your life, I think I dissected it quite well there.

但让我们先快速回顾一下这个主题的要点，以便你重温或理解我们正在讨论的内容，然后我们继续往下走。

But let's go over the eighty twenty of this just so you get a refresher or you understand what we're talking about so we can move on.

如果你已经听过这些内容，只需明白：对于重要的事情，重复是必要的。

If you've already heard this, just understand that repetition is important for important things.

发展的第一阶段是冲动阶段，此时冲动与行动之间没有任何界限。

So stage one of development is the impulsive stage where there's no separation between impulse and action.

这是一种非黑即白的思维方式。

It's black and white thinking.

例如，幼儿在生气时会打人，因为情绪和行为是同一回事。

As an example, a toddler hits when angry because the feeling and the behavior are the same thing.

第二阶段是自我保护阶段，这时世界被视为危险的，你学会照顾自己，就像孩子学会藏成绩单、撒谎逃避家务，以及揣摩大人想听什么。

Stage two is self protective, where the world is dangerous and you learn to look out for yourself, like how a kid learns to hide report cards, lie about chores, and figure out what adults want to hear.

第三阶段是顺从阶段，你与你的群体融为一体，群体的规则对你而言就是现实本身，就像有些人完全无法理解，为什么有人会与家人或群体投票不同，或信仰不同的宗教。

Stage three is conformist, where you are your group and its rules feel like reality itself, which is like someone who genuinely cannot fathom why anyone would vote differently than their family or group or would have a different religion.

第四阶段是自我觉察阶段，你意识到自己内在的生活与外在表现并不一致。

Stage four is self aware, where you notice you have an inner life that doesn't match the exterior.

这就像是坐在教堂里，意识到自己并不确定是否相信周围所有人都相信的东西，但还不知道该如何处理这种感受。

So it's like sitting in church and realizing you're not sure you believe what everyone around you seems to believe, but not knowing what to do with that feeling yet.

这正是我过去的写照。

That is me in my past.

第五阶段是自觉阶段，你建立起自己的原则体系，并对自己负责。

Stage five is conscientious, where you build your own system of principles and hold yourself accountable to them.

比如，在仔细研究后离开家庭的宗教，转而采纳一种你能为之辩护的个人哲学；或者制定一个有明确里程碑的职业规划，因为你相信正确的努力会带来正确的结果。

So like leaving your family's religion after careful study and adopting a personal philosophy you can defend, or building a career plan with clear milestones because you believe the right efforts yield the right results.

第六阶段是个人主义阶段，在这个阶段，你意识到自己的原则是由环境塑造的，并开始更灵活地看待它们。

Stage six is the individualist stage where you see that your principles were shaped by context and start holding them more loosely.

例如，意识到你的政治观点更多与你成长的环境有关，而非客观真理；或注意到你雄心勃勃的职业目标其实是为了赢得父亲的认可。

As an example, realizing your political views have more to do with where you grew up than objective truth or noticing that your ambitious career goals were really about earning your father's approval.

第七阶段是战略家阶段，在这个阶段，你在意识到自身参与其中的同时，与各种系统共事。

Stage seven is the strategist stage, where you work with systems while aware of your own involvement in them.

就像在领导一个组织时，主动质疑自己的盲点；或参与政治时，清楚自己的视角是片面的，并受到你无法完全察觉的偏见影响。

So it's like leading an organization while actively questioning your own blind spots or engaging in politics knowing your perspective is partial and shaped by bias you can't fully see.

第八阶段是建构觉知阶段，在这个阶段，你将所有框架，包括你的身份，都视为有用的虚构。

Stage eight is construct aware, where you see all frameworks, including your identity, as useful fictions.

就像以隐喻的方式而非字面意义来持有你的精神信仰。

So it's like holding your spiritual beliefs metaphorically rather than literally.

你知道地图不是疆域，或带着一种温和的幽默感观察自己扮演创始人或思想领袖的角色。

It's knowing that the map is not the territory or watching yourself play the role of founder or thought leader with a kind of gentle amusement.

我曾经多次做到过这一点。

I've done this a few times.

我不确定自己是否完全达到了建构觉知的阶段，因为这些就像是工具。

I don't know if I'm fully construct aware because with these, they're like tools.

对吧？

Right?

它们就像是滤镜。

They're like lenses.

如果你感到压力，就会退回到更顺从的阶段或更生存导向的阶段，换句话说，因为你感到更受威胁。

If you're stressed, you're gonna regress into a more conformist stage or a more survival stage, so to say, because you're going to feel more threatened.

但我认为，人们在80%的生活中主要停留在某个特定阶段，而这个阶段会随着时间缓慢提升，生活中的某些方面或领域则会逐渐延伸到其他阶段。

But I think that people mostly operate within like 80% of their life within a specific level, and that level slowly increases over time with certain aspects or domains of their life branching into other levels.

第九阶段是统一阶段，在这个阶段，自我与生命的分离感消失了。

And stage nine is the unitive stage where separation between self and life dissolves.

举个例子，工作、休息和娱乐都感觉像同一件事。

As an example, work, rest, and play feel like the same thing.

不再有谁需要成为什么，只有当下的觉知回应着一切升起的事物。

There's no one left who needs to become something, just presence responding to what arises.

现在，那些灵性人士听到这个会赞美第九阶段，但我们必须明白，所有这些都只是工具箱中的工具。

Now the spiritual people out there will hear this and praise the ninth unit of stage, but we have to understand that all of these are like tools in the toolbox.

它们是感知的透镜。

They're lenses of perception.

它们并不一定比彼此更好，但它们更大、更高、更包容。

They're not necessarily better than one another, but they're larger, higher, more inclusive than one another.

它们更复杂。

They're more complex.

有时候，即使处于最高阶段，也无法解决你生活中的某个特定问题或在某个领域取得进展，但更高阶段的优势在于，你拥有所有更低阶段作为工具，可以随时从更高的视角调用它们。

Sometimes the highest stage being at a unit of stage doesn't allow you to solve a certain problem or make progress in a certain area of your life, but the thing about the higher stages is that you have all of the lower stages as a tool in your tool belt so that you can tap into them or pull them out when you need them from a higher perspective.

对于大多数观看这段内容的人来说，我推测你们主要处于第四到第八阶段之间。

Now for most people watching this, I would assume you're between levels four and eight mostly.

所以那些接近第八阶段并观看这段内容的人，可能只是把它当作复习，或者只是打发时间，但那些接近第四阶段的人，可能还不清楚自己想要什么。

So those who are closer to eight and watching this are doing so as like a refresher or just to pass the time, but those who are closer to four, you may not know what you want out of life.

你觉得自己本该有更多追求，但还无法理解一切。

You feel like you're meant for more, but you can't make sense of everything yet.

但这是好事，因为存在一种模式。

But that's a good thing because there is a pattern.

有一种方法可以让你逐步跨越这些阶段，接近你想要的生活。

There is a way to move through these stages and get closer to the life that you want.

因此，这就引出了第五点：智慧就是获得你想要的生活的能力。

So that leads to point number five, which is that intelligence is the ability to get what you want out of life.

我们先来看这句精彩的名言：衡量智慧的唯一真正标准，是你是否从生活中得到了你想要的东西。

And we'll start with this great quote: The only real test of intelligence is if you get what you want out of life.

这是纳瓦尔那句经典的病毒式传播名言。

That's the classic viral quote from Naval.

成功有一套公式。

Now, there is a formula to success.

其中一个要素是能动性，我们在上一个视频中已经讨论过。

One ingredient is agency, which we just talked about in the last video.

另一个要素是机会，许多人误把机会当作特权，因为他们缺乏其他要素。

One ingredient is opportunity, which many people like to mistake as privilege because they lack the other ingredients.

最后一个要素是智慧。

And the last ingredient is intelligence.

所以，如果你拥有高度的自主性但机会很少，那么你采取行动实现目标的可能性再高也没用，因为这个目标很难结出果实。

So if you have high agency but low opportunity, it doesn't matter how likely you are to act toward a goal because it isn't a goal that will bear much fruit.

如果你拥有机会和自主性但缺乏智慧，那么你将无法充分受益于这些机会。

If you have opportunity and agency but low intelligence, then you will never be fully able to benefit from that opportunity.

我们现在谈到了自主性，但就机会而言，我无法控制你的地理位置。

Now we've talked about agency, but in terms of opportunity, I can't really control your physical location.

我可以告诉你搬走，但这要求太高了。

I can tell you to move, but that's a big ask.

这取决于你自己。

That's up to you.

但如果你看不到眼前数字世界或互联网上的机会，那我也不知道该说什么了。

But if you don't see the opportunity in the digital world or on the Internet that's right in front of you, I don't know what to tell you.

如果你想了解这些机会是什么，去观看我的其他视频吧。

If you want to realize what that is, go watch any of my other videos.

因此，说到这里，本视频中我想聚焦于intelligence在上述两个维度以及本视频背景下的含义。

So with that said, in this video I want to focus on what intelligence is in the context of those two other gradients and of the context of this video.

控制论源自希腊语kuberneteskos，意为掌舵或善于掌舵。

Cybernetics comes from the Greek word kuberneteskos which means to steer or good at steering.

它也被称为实现你所欲之术。

It's also known as the art of getting what you want.

当我们将其作为人类看待世界的一种框架时，对于机器而言，它只是一个朝着目标进行自我校正的智能系统。

That's when we apply it as like a frame for viewing the world as a human, For a machine, it's just an intelligence system that course corrects toward a goal.

它就像人工智能。

It's like AI.

它实际上是人工智能的原始术语，但某个人——我忘了是谁——不喜欢‘控制论’这个词，于是改成了‘人工智能’。

It actually is the original word for AI, but somebody, I forget who, didn't like the word cybernetics so they changed it to artificial intelligence.

因此，如果纳瓦尔将智能定义为从生活中获得你想要的东西，那么理解控制论能让你更快地实现这一点。

So if Naval's definition of intelligence is to get what you want out of life, then cybernetics or understanding it helps you do it that much faster.

控制论所揭示的是智能系统的特性：拥有一个目标，朝着目标行动，感知自身所处位置，将其与目标进行对比，并根据反馈再次行动。

So what cybernetics illustrates is the properties of an intelligent system, which is to have a goal, act toward the goal, sense where you are, compare it to the goal, and act again based on feedback.

这是试错、实验，是一种科学过程。

It's trial and error, it's experimentation, it's a scientific process.

但这里有一个大多数人忽略的关键点。

But there's a key point here that most people miss.

你可以通过系统迭代和坚持试错的能力来判断其智能水平。

You can judge intelligence based on the system's ability to iterate and persist with trial and error.

一艘偏离航线但能修正方向驶向目的地的船，一个感知温度变化后启动的恒温器，胰腺在血糖升高后分泌胰岛素。

A ship blown off course that corrects towards its destination, a thermostat sensing a change in heat and turning on, the pancreas insulin after blood glucose spikes.

那么，这与如何在生活中获得你想要的东西有什么关系呢？

So what does this have to do with getting what you want out of life?

一切行为、感知、比较，以及从元视角理解系统，都是高智能的基础。

Everything acting, sensing, comparing, and understanding the system from a meta perspective is fundamental to high intelligence.

高智能就是能够迭代、坚持并理解大局的能力。

High intelligence is the ability to iterate, persist, and understand the big picture.

低智能的标志是无法从错误中学习。

The mark of low intelligence is the inability to learn from your mistakes.

低智力的人会困在问题中，而不是去解决它们。

Low intelligence people get stuck on problems rather than solving them.

他们遇到障碍就放弃了。

They hit a roadblock and quit.

就像一位作家无法建立读者群，就因为缺乏尝试新事物、实验和找到适合自己的方法的能力而放弃。

Like a writer who fails to build a readership and quits because they lack the ability to try new things, experiment, and figure out a process that works for them.

认为你无法创造出一个有效的流程，这种想法无论你的局限性信念如何，都是明显错误的，因此这属于低智力。

To think that there isn't an effective process you can create is verifiably false no matter your limiting beliefs, hence being low intelligence.

我们将在未来的视频中讨论为什么艺术家如此讨厌人工智能。

We're actually going to talk about why artists hate AI so much in a future video.

我一直在计划这个视频，并为此做了大量研究。

I've been planning that one and doing a lot of research on that one.

如果你是艺术家，别现在就激动，但据我所见，这通常正是指向了低智力的定义。

And don't get your panties all in a bunch just yet if you're an artist, but usually, from what I've seen it's just pointing to this definition of low intelligence.

而高智力则在于意识到，任何问题在足够长的时间尺度上都是可以解决的。

Now high intelligence is realizing that any problem can be solved on a large enough timescale.

事实上，只要你下定决心，就能实现任何目标。

The reality is that you CAN achieve any goal you set your mind to.

这一点在合理范围内是无法被证伪的。

This isn't something that can be disproven within reason.

智慧在于意识到，你确实可以做出一系列选择，从而达成你想要的目标。

Intelligence is realizing that there IS a series of choices you can make which lead to achieving the goal you want.

你明白思想是分层次的，不可能从羊皮纸一步到位到谷歌文档。

You understand that ideas are hierarchical and that you can't go from papyrus to Google docs in one leap.

即使现在目标看似不可能实现，也只是因为你暂时缺乏资源，而这些资源可能在未来几年内被发明出来。

Even if the goal is impossible right now, you simply don't have the resources, which may be invented over the next few years, to achieve that thing.

所以我说，你为未能实现目标找的大多数借口，都是低智商的表现。

So what I'm saying is most of your excuses for not achieving a goal is a sign of low intelligence.

对不起。

I'm sorry.

因为你拥有的资源已经绰绰有余。

Because you have more than enough resources.

你可以花20美元买下ChatGPT。

You can buy freaking ChatGPT for $20.

尽管我不喜欢ChatGPT，但你也可以花20美元买下Claude。

Even though I don't like ChatGPT, you can buy Claude for $20.

现在当我谈到目标时，我说的就是这个意思。

Now when I talk about goals, this is what I'm talking about.

我从目的论的角度，或者说是希腊语中的‘cosmos’（宇宙）来谈论，意思是万物皆有其目的，一切都是更大整体的一部分。

I'm speaking from the lens of teleology or the Greek cosmos with a k, which is that everything serves a purpose, that everything is a part of a greater whole.

目标决定你如何看待世界。

Goals determine how you you see the world.

目标决定你如何定义成功或失败。

Goals determine what you consider success or failure.

你可以尝试享受过程或享受旅程，但如果你追求的是错误的目标，你就不会感到快乐。

You can try to enjoy the journey or enjoy the process, but if you pursue the wrong goal, you will not enjoy it.

你的大脑是现实的操作系统。

Your mind is the operating system for reality.

这个系统由目标组成。

That system is composed of goals.

对大多数人来说，这些目标是被赋予的、被编程的，就像你心理中的代码行。

For most people, those goals are assigned to them, programmed, like lines of code in your psyche.

去上学，找份工作，被人冒犯，扮演受害者，65岁退休，一条众所周知却行不通的道路。

Go to school, get a job, get offended, play victim, retire at 65, a known path that doesn't work.

因此，要变得聪明，你必须拒绝这条已知的道路，投身未知，设定新的、更高的目标来拓展你的思维，拥抱混乱，促进更多成长，研究自然的普遍原理，成为一位深度的通才。

So to become intelligent, you must reject the known path, dive into the unknown, set new, higher goals to expand your mind, embrace the chaos and allow for more growth, study the generalized principles of nature, and become a deep generalist.

这完美地引出了第六点：如何在一天之内开启全新的生活。

That leads us into point six perfectly, which is how to launch into a completely new life in one day.

几年前我发了这条推文，它突然爆火了。

I wrote this tweet a few years ago and it popped off.

我没想到会有这么多人对此产生共鸣。

I wasn't expecting so many to actually resonate with this.

我生命中最美好的时期，总是出现在我极度厌倦自己毫无进展的时候。

And it was the best periods of my life always came after a period of getting absolutely fed up with the lack of progress I was making.

那么，你如何深入自己的内心？

So how do you dig into your mind?

你如何意识到自己的条件反射？

How do you become aware of your conditioning?

你如何获得能够改变人生轨迹的深刻洞见和真理？

How do you reach profound insights and truths that change the trajectory of your life?

答案是通过简单却常常痛苦的质疑行为，而这种行为极少有人去做，你可以从他们谈论或表达对某个话题的看法中看出来。

The answer is through the simple, but often painful act of questioning, which is something that so few people do and you can tell by how they speak or give their thoughts on a specific topic.

就像你在和电视、新闻或最热门的社交媒体帖子对话一样。

Like you're talking to a TV or the news or the most popular social media posts.

质疑就是思考，而极少有人真正这么做。

Questioning is thinking and very few people do it.

因此，我想给你一个全面的方案，你可以在每年或感觉需要时用它来重启人生。

So I want to give you a comprehensive protocol that you can use to reset your life every year or whenever you feel like you need to.

这个方案由一系列问题组成，它们会整合成一份你可以专注的清单。

This protocol consists of questions which will tie together into the form of a list of things that you can just focus on.

这需要一整天来完成。

Now this will require a full day to complete.

这是一整天的时间。

It's a full day.

我需要你放慢脚步，真正地去做这件事。

I need you to take your time and actually do this.

我要求你用一天的时间来改变你的一生。

I'm asking you one day to change your entire life.

你需要一支笔、一张纸和一颗开放的心态。

You will need a pen, a paper, and an open mind.

当我观察那些成功转变自我身份的人的模式时，发现这种转变往往在紧张或困境积累之后迅速发生。

When I observe the patterns in people who successfully flip their identity, it happens rather quick after this build up of tension or disease.

具体来说，我注意到大多数人会经历三个阶段，你也必须经历这些阶段。

Specifically, I've noticed three phases that most people go through, so you need to go through these phases as well.

第一阶段是认知失调，他们感到自己与当前的生活格格不入，并对自身的停滞不前感到极度厌倦。

Phase one is dissonance, where they feel like they don't belong in their current life and become sufficiently fed up with their lack of progress.

第二阶段是不确定性，他们不知道接下来该做什么，因此要么尝试探索，要么迷失方向，感觉更糟。

Phase two is uncertainty, so they don't know what comes next, so they either experiment or get lost and feel worse.

第三阶段是发现，他们找到了自己想追求的方向，并在六个月里取得了六年的进展。

And phase three is discovery, where they discover what they want to pursue and make six years of progress in six months.

现在我之所以在提问前说这些，是因为你需要理解这种感受，知道该如何识别。

Now I say that before going into the questions because you need to understand like how it feels, how to know.

你需要获得反馈，以判断自己所做的事情是否正确，因为大多数时候，这三个阶段并不会让人感到舒适。

You need the feedback as to whether or not what you're doing is correct because most of the time, that feedback, those three phases aren't comfortable.

你不可能立刻就感到：‘哦，没错。’

You're not immediately just going to be like, oh, yes.

我现在感到无比兴奋和充满动力。

I feel so hyped and so motivated right now.

你会感受到相反的情绪，而这正是好的迹象。

You're gonna feel the opposite, and that's the good sign.

这同时也是提醒你，不要通过刷手机或寻求下一次短暂的多巴胺刺激来压抑这种感觉。

That's also a sign not to try to mass that up by scrolling on your phone or getting that next quick hit of dopamine.