事实上，自律很简单

你知道那种情况吗？当你开始想某件事时，就会无缘无故地火冒三丈。

You know when you start thinking about something and you just get unnecessarily pissed off?

这就是我现在的状态。

That's how I am right now.

所以如果我朝你吼两句，请多包涵。

So excuse me if I yell at you for a second.

不是针对你个人。

It's nothing personal.

我只是想完全坦诚地告诉你。

I just am going to be completely honest with you.

我想先问你一个问题：你真的认为成功人士在通往成功的整个过程中都痛恨自己的经历吗？

I want to start by asking you a question, and that question is, do you really think that successful people hated their entire journey to becoming successful?

你真的认为他们不得不长期强迫自己做不愿意做的事，直到成功那一刻吗？

Do you really think that they had to force themselves to do something that they didn't want to do for a long period of time until they reached that point of success?

还是说他们其实热爱所做之事？

Or did they love what they do?

他们享受健康饮食吗？

Did they love eating healthy?

他们享受经营事业吗？

Did they love working on their business?

他们享受做困难的事吗？

Did they love doing the hard things?

如果你觉得必须强迫自己做事才能达成目标，那你注定会失败。

If you feel like you have to force yourself to do something to achieve your goals, you're going to lose.

你实现目标的方式存在很大问题，因为成功人士热爱这个过程——热爱所谓的痛苦（当你热爱时它就不再是痛苦），热爱这个艰难的过程，这种热爱正是他们的竞争优势，而你缺乏这一点。

And there is something very wrong with the way that you're going about achieving your goals because for successful people loving it, loving the pain, even though it's not pain when you love it, Loving the process, the hard thing is their competitive advantage and you don't have that.

这就是你会失败的原因。

That's why you're gonna lose.

大多数人对自律的理解都是错误的，他们一听到'自律'这个词，脑海里就会像放电影一样闪过大卫·戈金斯训练的画面——奔跑、到达某个痛恨人生的临界点，然后大概就累死了。

And that's what most people get wrong about self discipline is they hear that word self discipline and then like a montage of David Goggins starts running through their mind of just like running and like reaching this point where they just hate their lives and then like dying, I guess.

你以为自律就是强迫自己做不想做的事，去实现一个可能从根上就错误的目标——如果你并不真正渴望或在意这个目标，为什么要去做呢？

You think that discipline is about like lashing yourself to do something that you don't want to do to achieve this goal that is probably wrong in the first place because if you don't actually want to achieve the goal or care about the goal, why are you doing it?

如果你仔细思考，就会得出结论：哦，其实是别人希望我达成那个目标。

And if you think about that, then you'll come to the conclusion, oh, someone else wanted me to achieve that goal.

我并非真正想要实现它，要么就是你的优先级完全混乱不堪。今天我们要探讨的，正是如何让自律变得自然流畅，并真正明确自己的所求，从而毫不费力地完成这些事。

I don't really want to achieve it, or your priorities are just completely messed up and in the toilet, and we need to that's what we're gonna talk about today is like how to go through this process to make self discipline seamless and get very clear on what it is that you want so that you can do these things without effort.

举个例子，我是个相当健康的人。

And as an example, I'm a pretty fit guy.

对吧？

Right?

我99%的时间都吃得健康。

I eat healthy 99% of the time.

我去健身房，每个早晨都经营事业。

I go to the gym, I work on my business every morning.

我做的这些事在别人眼里疯狂、极端或艰难，但对我而言毫不费力。

I do all of these things that people see as crazy or extreme or as hard when they're not difficult at all for me.

于是我深入思考：为什么我做这些事如此轻松？

And so I thought through that, I'm like, why is it so easy for me to do these things?

但对其他人来说，这简直是世界上最难的事。

But for other people, it's like the hardest thing in the world.

简直比拔牙还难。

It's like pulling teeth.

你就是没法让他们行动起来。

You just can't get them to do it.

他们会说，哦，我想变强壮。

They say, Oh, I want to I want to get jacked.

我想减肥。

I want to lose weight.

我想赚更多钱。

I want to make more money.

然后你告诉他们具体该怎么做。

And then you tell them exactly what to do.

你给了他们完整的路线图，结果他们要么毫无行动，要么找各种借口，比如，哦，我得去上班。

You give them the complete roadmap and then they do nothing about it or they come up with these excuses like, Oh, I had to go to work.

哦，我得做这个。

Oh, I had to do this.

我得做这个。

I had to do this.

什么叫你不得不做？

What do you mean you had to?

你确实得去上班，但你不必为实现目标而努力。

You have to go to work, but you don't have to work on the goals.

你试图逃离这种你不想要的生活，但你不必去做那些能导向你想要生活的事情。

You you're trying to escape this life that you don't want to live, but you don't have to do the things that lead to the life you want.

这就是你心理状态一团糟的原因。

That's what your psychology is in the toilet.

你根本不知道你脑子里在想什么。

You have no idea what's going on in your head.

而一旦你弄明白这点，就像我们要讨论的，你就能重新编程，让自己爱上做困难的事——至少是你原以为困难的事。

And once you figure that out, like we're going to talk about, you'll be able to reprogram that into loving doing the hard thing or at least what you thought was the hard thing.

所以如果你认为像大卫·戈金斯这样的自律者，或是某些企业家、CEO们很自律，但他们其实热爱做那些事，这就指向你需要内化的第一个深刻认知。

So if the people that you label as self discipline like David Goggins or some entrepreneur or some CEO is self disciplined, but they love doing the thing, then that points to the first insight that you really need to internalize.

这听起来可能不合常理。

And this may not make sense.

其实你已经在朝着你注定要达成的目标保持自律了，因为这就是心智的运作方式。

You are already disciplined toward the exact goals you are supposed to be because that's how the mind works.

目标是由你的环境潜移默化植入你心智的。

Goals are conditioned into your mind by your environment.

目标会成为你感知现实的滤镜，塑造你的关注焦点和遗忘内容。

Your goals become your filter for reality, shaping what you focus on and what you forget.

大脑会帮你注意并记住有助于实现这些目标的信息，你自然会朝这些目标行动，你的身份认同也随之固化。

Your brain helps you notice and remember information that helps achieve those goals, and naturally you act toward those goals and your identity solidifies.

所以如果做困难的事对你来说真的很困难，说明你心智中有另一个目标正在压制你真正想达成的目标，这通常源自你童年时期被植入的观念。

So if doing the hard thing is actually hard for you, it's that there's another goal in your mind that is overtaking the goal that you actually want to achieve, and that's usually conditioned into you when you were a child.

为了省去你苦思冥想的麻烦——多数人的潜意识目标其实是维持现状，因为那意味着安全。

And to save you a lot of the pain of actually thinking through this, most people have the goal of staying the same because that's survival.

这就是人性。

That's just human nature.

你想要保持不变，这对你来说非常重要。

You want to stay the same, and that's very important to you.

任何与之冲突的其他目标都会失败。

And any other goal that comes in conflict with that will lose.

所以当需要发展事业、结识新人或健身塑形时，如果你发现自己没有采取实现这些目标的行动，你可以层层剖析，意识到你其实在努力维持现状。

So when it comes time to build the business or talk to a new person or get in shape and then you find yourself not doing the things that lead to achieving those goals, you can peel back the layers and realize that you are working to stay the same.

你正在竭尽全力。

You are doing everything in your power.

你极其自律地保持着那个你试图改变的自己。

You are extremely self disciplined at being the same person that you're trying to change.

正是这种矛盾让你多年陷入进退维谷的困境，直到你采取我们即将讨论的方法。

And that's what creates this dissonance and just gets you stuck in this limbo phase for multiple years until you do what we're gonna talk about.

我们接下来要讨论的四部分内容中，第一部分是：自律是身份认同的体现。

So the first part of this out of four parts that we're gonna talk about is that discipline is a feature of identity.

举个例子，有些人（无论是否自知）强烈认同自己是个好学生——这通常是童年时期被灌输的观念。

As an example, someone who deeply identifies, whether they know it or not, as a good student, which is usually the process of conditioning when you're a kid.

父母会强行要求你上学、拿高分、学习，这是你唯一知道的生活方式。

Your parents just force it into you that you need to go to school, get good grades, study, and that's the only thing you know.

那些你眼中的好学生，他们每天学习十二小时并不觉得困难，对吧？

Those good students, the students that you know in school that you would consider a good student, it's not hard for them to study for twelve hours a day, right?

这关系到他们的生存根本。

Their survival is at stake.

他们父母植入他们脑海的目标正岌岌可危。

Their their parents goals implanted in their head are at stake.

这里涉及很多心理因素，使得他们可以轻松地每天学习十二小时，但你做不到，因为那并非与你身份认同交织的目标。

There's a lot of psychology going on here that makes it easy for them to study for twelve hours a day, but you can't because that's not the goal that is intertwined with your identity.

现在我想让你想象一个健美运动员，他们经历了人生的转折点——可能是分手或深受低自尊困扰。

Now I want you to think of a bodybuilder who had this shift in their life where they went through a breakup or they were really struggling with low self confidence.

他们不会为每天去健身房和健康饮食而挣扎。

They don't struggle to show up to the gym every day and eat healthy.

这实际上已成为他们生活的一部分。

It's actually a part of their life.

这已成为他们身份的一部分。

It's a part of who they are.

这样做对他们来说并不痛苦。

It's not painful for them to do so.

事实上，情况恰恰相反。

In fact, it's the other way around.

不这样做反而让他们痛苦。

It's painful for them not to do so.

前几天我和迈克·瑟斯顿做播客时，我们在这一点上产生了共鸣：当我们旅行或找不到健康饮食选择时，那才叫痛苦。

I was on a podcast with Mike Thurston the other day and we kind of resonated or related on this fact that when we travel somewhere or we go to or we don't have options to eat healthy, that's painful.

这会让我们心神不宁，因为如果不健康饮食，我们的思维或身份认同就会受到威胁。

That's what throws our mind off because if we don't eat healthy, then our mind or our identity is threatened.

我们的生存就会受到威胁。

Our survival is threatened.

我已经多次谈到这一点，但人类的生存与繁衍不仅停留在物质层面。

I've talked about this multiple times, but humans don't only survive or reproduce on the physical level.

我们不仅进行肉体上的性行为并繁衍后代。

We don't only have physical sex and have kids.

我们在模因层面、概念层面、身份认同层面生存——包括我们所关联的事物，以及我们如何看待自我。

We survive on the mimetic level, the conceptual level, our identity, what we associate with, what we consider who we are.

如果你是一名健美运动员，当这种身份——你的精神躯体受到威胁时，你就会感受到那种压力，那种促使你反向行动的生存本能。

And if you're a bodybuilder and then that identity, your mental body is threatened, then you feel that stress, you feel that survival response that makes you work in the opposite direction.

因此在本视频接近尾声时，我们需要理解如何重塑这一过程，如何改变自我认知，因为这将决定我们完成艰难任务或实现目标的难易程度。

So closer to the end of this video, we need to understand how to redo that process, how to change who we are, because that's gonna determine how difficult it is to do hard things or achieve the goals we want.

再举个有趣的例子：游戏玩家不会觉得盯着屏幕竞技比运动员进行体育比赛更困难。

Now, one more example to make it very interesting is that a gamer doesn't find it difficult to stare at a screen and perform perform like you would as an athlete playing a sport.

他们可以轻松地每天坐十二个小时盯着屏幕打游戏。

They don't find it difficult to perform for twelve hours a day, sitting down, staring at a screen, playing video games.

这对他们来说轻而易举，因为这就是他们的身份认同。

It's very easy to them because that's who they are.

如果这种玩家身份受到威胁，你就能看到他们的反应。

And if it's threatened, if their identity as a gamer is threatened, you see what happens in that case.

对吧？

Right?

当你挑衅玩家时，他们就会用各种行话回击，开始嘲讽你等等。

You threaten a gamer and they just use all of this lingo on you and start trolling you and whatever.

这是一种生存机制。

That's a survival mechanism.

对吧？

Right?

他们不理解这一点，因为他们根本不想理解。

And they don't understand that because they don't want to understand that.

他们的头脑根本不在乎。

Their mind doesn't care.

小事也是如此，比如一个痴迷某部电视剧的人，会不遗余力地保持自律——熬夜追剧也算某种自律。

And this goes for little things too, like a person who loves a specific TV show will go out of their way to be self disciplined, arguably, in staying up late and binge watching the episode.

而那些拖延工作或学习的人，因为那些事与他们的本性不符，就会无休止地刷手机——因为他们的目标就是不去达成目标。

And someone who procrastinates their work or what they're studying because it doesn't align with who they are will endlessly scroll on their phone because their goal is to not achieve the goal.

这些人——游戏玩家、拖延症患者、追剧狂、那些沉溺于平庸习惯的人——他们并不懒惰。

These people, the gamers, the procrastinators, the binge watchers, the people that are doing the mediocre habits that everyone talks about, they're not lazy.

他们实际上可以说是自律的。

They're actually arguably self disciplined.

因为自律的本质不就是如此吗？

Because that's what self discipline is, right?

就是朝着目标持续努力。

It's persistent effort toward a goal.

而大多数普通人都在朝着平庸生活的目标异常执着地努力，他们意识不到这点的事实，恰恰是他们这么做的原因。

And most average people are extremely persistent toward the goal of a mediocre life, and the simple fact that they aren't aware of that is why they're doing it.

我说的不是那种肤浅的认知，比如'哦，我不喜欢现在的生活'。

And I'm not talking about a surface level awareness here of like, oh, I don't like my life.

我说的是那种深刻而痛苦的体验，它让你对自己正在走向的平庸人生感到如此厌恶，以至于那根本不再是一个可选项。

I'm talking about a very deep and painful experience that makes you so disgusted with the mediocre life that you're heading towards that that just stops becoming an option.

当你观察任何成功人士时，你会发现他们都经历过这样的阶段。

When you look at any successful person, you realize that they went through this.

他们都曾跌至谷底。

They hit this rock bottom.

他们可能并非物质匮乏或为生存挣扎，而是遭遇了心理层面的谷底——不是生理上的，而是心理上的最低点。

They may not have been like poor or struggling to survive or whatever it is, but a psychological rock bottom, not a physical, psychological rock bottom where they hit that.

他们只是厌恶最终沦为平庸之辈的想法，于是在瞬间完成蜕变，开始热爱做那些常人认为需要自律的事。

They just hated the thought of ending up like everyone else, and then they changed in an instant, and they loved doing the thing that people consider to be self disciplined.

现在有人会反驳说：但是丹，那些舒适的事情呢？

Now the objection here is like, but Dan, those things are comfortable.

打游戏很舒适。

Playing a game is comfortable.

它们不需要费力就能获得即时满足。

They don't take effort to do or there's the immediate gratification.

确实如此，但对我来说每天早晨写作也非常舒适。

And sure, but writing every morning is very comfortable to me.

它能给我即时满足感。

It gives me immediate gratification.

你只是还没把想实现的目标变成游戏。

You just haven't turned the goals you want to achieve into a game.

对我来说，不每天早晨写作比坚持写作更痛苦。

It's more painful for me not to write every morning than it is to write every morning.

对我来说，不去健身房、不完成每日万步走或健康饮食，比坚持这些习惯更痛苦。

It's more painful for me not to go to the gym or get 10,000 steps a day or do whatever it is than it is to go to the gym or get 10,000 steps or eat healthy.

就拿这个举例，我曾尝试像小时候那样玩电子游戏。

And even as an example of this, I've tried to play video games like I did when I was a kid.

我并不是在评判那些经常玩游戏的人。

Like, I'm not judging anyone here who plays a bunch of video games.

要知道，我以前也是这样的人。

Like, I was the same person.

我曾达到《使命召唤：现代战争2》的十转等级，因为当时我生病请假一周得了肺炎，整天除了玩游戏就是喝掉12罐胡椒博士汽水。

I hit tenth prestige in Call of Duty Modern Warfare two because I was out sick from school for a week and had pneumonia and was that's all I did all day and just had 12 pack of Doctor Pepper near me.

几年前我又尝试这么做，因为新版的《使命召唤》上市了。

I tried to do that again a few years ago because the new Call of Duty came out.

我下载了游戏。

I downloaded it.

开始玩之后却发现太耗费精力了。

I started playing it, but it was just too much.

虽然人在游戏里，但就是找不到乐趣。

Like I was there and it just wasn't fun.

打一两局比赛后就会觉得，我还有更重要的事要做。

I would play a match or two, and then it's like I have something better that I could be doing.

所以大多数人都搞反了。

So most people have it backwards.

他们先开始为目标奋斗，然后才想着'我还有更重要的事要做'。

They start working on their goals and then they think I have something better that I could be doing.

你们忽略了技能与挑战之间的心理机制。

You're missing the psychology of skill and challenge here.

当你把目标变成游戏时，你不会因为感到压力而直接挑战50级，但也不会因为无聊而停留在1级。

When you turn your goals into a game, you don't just take on a level 50 because you get overwhelmed, but you also don't play a level one because then you get bored.

你会觉得自己本可以做更有意义的事。

You think you have something better you could be doing.

人类行为具有目的性和控制论特性。

Human behavior is teleological, cybernetic.

心智就是一台目标达成机器。

The mind is a goal achieving machine.

我们通过身份认同的棱镜解读世界，而根植于思维的目标塑造着行为，进而锻造我们的本质。

We interpret the world with our identity as the lens and the goals conditioned into our mind shape the behaviour that forges who we are.

若能理解或逆向工程这一过程，我们就能驾驭它来实现近乎不可能的目标。

If we can understand this process or reverse engineer it, we can leverage it to achieve nearly impossible goals.

需要理解的第二部分是：迷茫期就是实验室——那种迷失方向、困在过渡状态的感觉，就像漂浮在太空中。

The second part to this that we need to understand is that limbo is the laboratory feeling lost, being stuck in limbo, just like you're floating off in space.

你既没有朝着理想生活努力，又对现状感到厌倦。

You're not working towards the life you want, and you're not you're kind of tired of the life that you're living.

你渴望自律的原因，是因为当前的人生阶段已让你精疲力竭。

The reason you want to be disciplined is that you've exhausted your current stage of life.

你开始意识到自己陷入了停滞。

You're starting to notice that you've stalled out.

你开始发觉每一天都在重复昨日。

You're starting to notice that every day is the same as the last.

你逐渐明白如果继续重复相同的事，就永远无法实现理想的生活。

You're starting to notice that if you keep doing the same things, you won't achieve the life you want.

你正处在进退两难的境地，而且你不想再这样下去了。

You're in limbo and you don't want to be there anymore.

这很痛苦，但你误解了这种痛苦，只想到脑海中浮现的第一个解决方案。

It's painful, but you misinterpret that pain and think of the first solution that comes to mind.

要更加自律。

Be more disciplined.

大多数人就是在这里陷入循环：强迫自己做不想做的事，结果两周后就放弃，又回到他们曾发誓要摆脱的生活。

This is where most people get stuck in a loop of forcing themselves to do something they don't want to do just to quit two weeks later and go back to the life they swore against.

痛苦是改变正在发生的信号。

Pain is the signal that change is happening.

所以摆脱困境的方法就是迎难而上。

So the way out of this is to lean in.

你必须极度清醒地意识到当前处境有多痛苦。

You have to become hyper aware of how painful your current situation is.

你现在要做的，是让自己所处位置的痛苦超过生活中其他任何痛苦。

What you're trying to do here is you're trying to make the pain of where you are outweigh any other pain in your life.

一旦做到这点，你所定义的自律就不再痛苦，因为你不再需要强迫自己去做。

And once you do that, discipline, as you define it, is no longer painful because you don't have to force yourself to do it.

当你看到别无选择，完全清楚这件事能带你远离现在厌恶的生活时，这就是你想做的事——这才是改变身份认同的方式。

It's the thing you want to do when you see no other option but to do that thing and you have complete clarity that it will take you away from the life that you are now disgusted with, that's how you change your identity.

第一步是写下你对当前生活厌恶的一切，现在别跟我谈积极思维，因为你错了，还要写下如果不改变这些你将过上什么样的生活。

So step one is to write out everything you hate about your current life, and I don't want to hear about positive thinking right now because you're wrong, and exactly what kind of life you will have if you don't change those things.

把这张纸、这份笔记、这份文档写满你能想到的所有不愿再经历的事：讨厌的工作、童年不想再经历的事，所有能想到的都写下来。

So you have this paper, you have this note, you have this document of everything that you could come up with about the experiences you don't want to experience again, the job you hate, things in your childhood that you don't want to experience again, all of these things, anything that can come to mind, put it on paper.

现在你正在一次性完成这件事。

Now you're doing this at once.

这需要十五到三十分钟，但这点时间不足以真正深入挖掘那些痛苦经历。

This is going to take fifteen to thirty minutes, and that's not enough time to really dig deep and excavate the painful experiences.

所以当你拿到这张纸时，把它放在办公桌某处或手机里，只要方便取用就行，完美。

So when you have this paper, keep it somewhere on your desk, wherever on your phone, if it's accessible, perfect.

然后花一周时间仔细思考它。

Then you take a week and you just contemplate it.

你要时刻想着这件事。

You think about it all the time.

散步时、交谈时、日常生活中都要留意那些你不希望存在的细节，并深入剖析它们。

You go on a walk, even during conversations, you go about your everyday life and you notice things from that life that you don't want to be there and you really dig deep into them.

你要进一步研究它们。

You research them further.

这些事会把我的生活引向何方？

Where is this leading my life to?

这些事情有哪些负面影响？

What are the negative aspects of these things?

你可以开始重塑自己看待世界的方式，虽然这过程有点糟，但也很酷，因为你能掌控它。

You can kind of start to condition how your mind views the world because this kind of sucks, but it's also a very cool thing because you have control over it.

想象你发现牛油果这种新食物时，你会想：牛油果有什么好处？

But imagine that you find a new food like avocados and you're like, what are the benefits of avocados?

然后你查资料后就会觉得：哦，我现在应该多吃牛油果。

And then you look those up and you're like, oh, I should eat more avocados now.

但如果你去查找相反、负面的信息，你很可能会发现一些让你厌恶吃牛油果的想法，然后你就再也不会碰它们了。

But if you were to look up the opposite, the negative, you would probably find something that would make you hate the thought of eating avocados and then you would never eat them again.

用牛油果举例可能有点蠢，但这个方法几乎适用于任何事情。

Now, avocados is a stupid example here, but you can do that for almost anything.

这就是为什么饮食和营养领域如此混乱——因为任何事物都有正反两面，而你选择关注什么，往往决定了你的日常饮食选择。

This is why the diet and nutrition world is all messed up is because you can find negative and positive aspects of everything and what you choose to focus on determines what you're probably going to eat in your diet.

如果我们把这种饮食法则应用到整个人生中，当你深入研究负面因素并清醒认识到它们的后果时，你就能极大掌控自己的思维认知，推动自己接近目标，并爱上你想做的事。

So if we take that diet and apply it to your entire life and you look up the negatives and you become very aware of where those things lead, you have a lot of control over how your mind perceives reality to move you closer towards your goals and love the things that you want to do.

自从深入思考并挖掘出这个道理后，我发现思考源于质疑。

Now, since thinking through this and excavating this, well, one thinking comes from questioning.

思考源于与自己的对话。

Thinking comes from conversation with yourself.

如果你想获得帮助，使用AI的好方法正是如此——不是让AI告诉你人生该怎么过，而是让它以深思熟虑的方式向你提问，从而揭示出你真正不想要的生活。

So if you want help with this, a good way to use AI is just this, not having AI tell you what to do with your life, but having it question you in a thoughtful way so that it can uncover what you don't want out of life.

我会在描述区留下一个链接，那是我制作的'人生重置提示模板'。

I'll leave a link in the description for a prompt that I've made, the life reset prompt.

有需要的话你可以下载使用。

You can download that if you want to.

所以过渡期就是实验室。

So limbo is the laboratory.

第二部分的重点是：疼痛是改变的信号。

That was part two is that you like pain is a signal of change.

你需要对当前的生活状态感到彻底厌倦。

You need to become absolutely fed up with where you're at in life.

所以你受够现在的处境了。

So you're fed up with where you are.

那现在怎么办？

Now what?

我们该如何培养自律？

How do we become disciplined?

第三点是，自律不是培养出来的，而是被发现的。

So part three is that discipline isn't built, it's discovered.

我在健身房训练已有约十二年，其实我发布过自己的一个日常训练视频，想看的话你能看到我的样子。

I've been training in the gym for about twelve years now, and I posted actually one daily routine of mine where you can see what I look like if you want.

我穿着XL加大号的宽松衬衫。

I'm wearing a XL plus oversized shirt.

我身高一米九六。

I'm six five.

对吧？

Right?

我可能看起来有点瘦高，但总有一天我们会来个身材展示。

I may look kinda lanky, but one day we'll do a physique reveal.

我现在正在减脂期。

I'm in a cut right now.

进展非常顺利。

It's going really well.

我很快就会练出明显肌肉线条，不过这不是重点。

I'm gonna be shredded soon, but that's aside the point.

我在健身房坚持锻炼已有十二年了。

So I've been in the gym for twelve years.

我在网上写作大约有五年时间。

I've been writing online for about five.

我坚持每天走一万步已有四年左右。

I've been hitting 10 k steps a day for about four years.

我有各种习惯让人们觉得，你是怎么做到如此持之以恒的？

I have various habits that make people think like, how do you do that so consistently?

对于所有这些习惯，我最初尝试时都多次半途而废，因为要么我不讨厌当时的生活，要么虽然讨厌但并未深刻意识到自己厌恶到必须改变的程度。

And for all of those habits, the first time that I tried them, I fell off multiple times because I didn't hate the life or I I hated the life, but I wasn't deeply aware of how much I hated the life that I was living to the point where I would change.

但我记得第一次有人邀请我一起去散步时的情形。

But I remember one of the first times that I was, like, invited to go on a walk with someone.

我当时就想，散步？

And I'm like, go on a walk.

那不是老年痴呆的人才做的事吗？

Like, that's for senile old people.

关键在于，我当时在强化那些帮助我维持现状的思维定式。

And the thing here is I was confirming the thoughts that helped me achieve the goal of staying the same.

我本不想做那些事，但又觉得不得不做。

I didn't want to do those things, but felt like I had to.

当我最终养成习惯时，感觉与之前强迫自己时完全不同。

And when I finally formed the habit, it was different than the other times when I tried to force it.

这些事做起来并不困难。

They weren't hard to do.

它们是实验与发现的副产品。

They were the byproduct of experimentation and discovery.

所有这些习惯成为我生活的一部分，有四个具体原因。

All of those habits became a part of my life for four specific reasons.

首先，我深刻意识到生活中一个痛苦的问题。

The first is that I was deeply aware of a painful problem in my life.

第二，我寻找证据来支持未来理想版本的自己。

Two, I searched for evidence to support a desirable future version of myself.

第三，我改变了物理和数字环境以巩固新身份。

Three is I changed my physical and digital environments to solidify my new identity.

第四，我在每周预留时间做这些事，就像要终身践行一样。

And four, I blocked out time during the week to do those things as if I were going to be doing them for the rest of my life.

第一步是深刻意识到你生活中一个痛苦的问题。

The first step there is to become deeply aware of a painful problem in your life.

你无法理解深刻意识到问题有多强大，因为大多数人并不想解决问题。

You do not understand how powerful that can be to become deeply aware of a problem because most people don't want to solve their problems.

他们没有意识到生活就是一系列问题，你构建解决方案并不断进步。

They don't realize that life is just a series of problems and you build solutions and you get better.

这就是你赚更多钱的方式。

That's how you make more money.

通过解决自己的问题。

You solve your own problems.

解决问题的方式是通过项目。

The way you solve a problem is with a project.

这个项目就是一个解决方案。

The project is a solution.

你可以把它变成产品并上线。

You can turn that into a product and put it online.

健身人士就是这么做的。

That's what fitness people do.

商业人士就是这么做的。

That's what business people do.

任何创造产品的人都是这么做的。

That's what anyone creating a product has done.

他们解决自己或他人生活中的痛点问题。

They solve the painful problem in their own life or someone else's.

如果你只为自己的生活解决问题，那就继续前进，不要被从浅到深摆在你面前的一系列问题分散注意力。

If you just solve your own problems for life, just continue and not get distracted from the series of problems that are laid out in front of you from shallow to deep.

你当前浅层次的问题就是去健身房、健身、健康饮食。

Your shallow problems right now are get in the gym, get fit, eat healthy.

你超重了。

You're overweight.

你感觉迟钝、缺乏精力、没有钱，那就创业吧，你解决生活中的问题，然后积累经验直到能赚更多钱。

You feel sluggish, you lack energy, you don't have money, start a business, you solve the problems in your life, and then you have experience to the point where you can make more money.

举个完整过程的例子，我上初中时是个又高又瘦的家伙，我不喜欢自己的样子。

As an example of this entire process, when I was in middle school, I was the tall and super lanky dude, and I didn't like how I looked.

我对自己感到别扭，缺乏自信。

I felt awkward in my own skin and I lack self confidence.

于是我利用那份痛苦自学了健身与营养知识。

So I used that pain to educate myself on fitness and nutrition.

我甚至记得在初中校车上读一本叫《巅峰表现的营养时机》的书。

I even remember reading this book that was called nutrient timing for peak performance on the bus ride to middle school.

想想看，谁会在去初中的校车上读《巅峰表现的营养时机》这种书？

Like who reads nutrient timing for peak performance on a bus ride to middle school?

我开始在房间里做俯卧撑。

I started doing push ups in my room.

我开始参加课后举重训练，对健身的热爱就这样慢慢培养起来了。

I started going to after school weights, and my love for the gym just slowly picked up from there.

说到改变环境——初中时我确实无法改变物理环境。

Now to change my environment, when I was in middle school, I couldn't really change my physical environment.

对吧？

Right?

我和父母住在一起。

I lived with my parents.

我有固定的朋友圈。

I had certain friends.

身处特定的地理位置，但现代世界的美好之处在于我们有互联网。

I was in this specific physical location, but the beautiful thing about the modern world is that you have the internet.

你可以通过沉浸于正确的信息中，精心打造能塑造你身份的数字环境。

You can literally curate your digital environment that creates and programs your identity by immersing yourself in the right information.

那时放学回家，我会直奔电脑观看仅有的两三个健身视频博主——当时YouTube才刚刚兴起，这彻底改变了我的生活。

When I would get home from school, I would go straight to my computer and just watch the two to three fitness vloggers at the time when YouTube was just starting out, and that changed my entire life.

他们会制作关于自己训练计划、特定练习或技巧的视频。

They'd make videos about their programs or certain exercises to try or certain tips.

每次观看时，我都会获得一种新奇的快感，因为总有新东西可以尝试。

And every time I watched, I had this novel hit of dopamine because I had something new to try.

我有新的知识可以去实践验证。

I had some new knowledge to experiment with.

我可以去健身房尝试新动作、新计划，坚持执行，看到进步，形成正向循环，爱上这个过程，正确饮食，诸如此类。

I could go to the gym, try the new exercise, try the new program, stick to it, see progress, create this feedback loop, fall in love with it, eat correctly, so on and so forth.

营养学方面也是同理。

The same with nutrition.

你之所以难以坚持健康饮食，很可能是因为身边缺乏这样的人群——无论是在现实还是网络空间——能持续提供可即时实践见效的新技巧和知识。

You're probably not sticking to your nutrition because you're not surrounded by the people in your physical or digital space that give you these new tips and tricks and knowledge that you can implement and see direct feedback from.

这值得另做一期视频讨论，但每日学习与自我教育极其重要，因为这些领域都是相互交织影响的。

This is another topic for another video, but daily learning and self education is so freaking important because all of these things overlap and intertwined.

只需把为目标进行的日常自我教育培养成习惯，你的人生就会改变。

Just treat daily self education toward your goals as a habit and your life will change.

正因如此，我从未随便选择某个食谱，或去健身房盲目锻炼，那会导致极度混乱。

So this entire time, I didn't just pick a random diet or go to the gym and start doing random exercises because that's extremely chaotic.

大脑渴望秩序感、心理机制、目标层级，把生活变成游戏——这些我们之前都讨论过。

The mind craves order, psychology, hierarchy of goals, turning your life into a video game, everything that we've talked about before.

我不需要强迫自己做随机的事，因为清晰的规划、持续的新鲜感和多巴胺分泌自然推动着我的行动。

I wasn't trying to force myself to doing something random because I had clarity and novelty and dopamine that was leading to me doing something.

问题在于：其一，多数人对自身痛点缺乏敏锐认知，因此看到解决方案时大脑不会释放多巴胺；其二，他们只学习不实践，永远无法通过进展形成激励闭环。

The problem here is that one) most people aren't hyper aware of a painful problem in their life so their mind doesn't release dopamine at the sight of a potential solution and two) they learn without experimentation so they never make the progress necessary to act as a feedback loop that keeps them motivated.

目前我们知道，过渡期就是实验室。

So far, we know that limbo is the laboratory.

我们知道自律不是培养出来的，而是被发现的。

We know that self discipline isn't built, it's discovered.

现在我们需要理解如何构建一个身份。

And now we need to understand how to engineer an identity.

我们会快速推进这部分内容，你可以自行取舍。

And we're gonna kind of rapid fire this and you can do with it what you will.

第一步是认知：你是谁决定了你认为什么是重要的。

Step one is Recognition Who you are determines what you consider important.

你必须首先意识到，无论是否自觉，你都在追求一系列目标。

You must first recognize that you are pursuing a series of goals whether you are conscious of them or not.

这些目标框定了你解读现实的方式，你通常会注意到能印证当前生活方式的事物。

Those goals frame how you interpret reality and you usually notice things that confirm your current way of life.

你大脑运作的目标源于你的条件反射。

The goals that your mind operates on stem from your conditioning.

这是你需要意识到的第一件事。

This is the first thing that you need to become aware of.

而你的条件反射源于你的环境、父母、老师、同龄人、文化，以及社会在你童年时赋予你的目标。

And your conditioning stems from your environment, your parents, your teachers, your peers, your culture, the goals that society gave you when you were a child.

当你15、16、17、18岁时，你可能会开始思考：为什么我的人生轨迹是这样的？

When you turned 15, 16, 17, 18, you can start to think, why am I on this life trajectory?

这些真的是我自己选择的吗？

Did I even choose any of this?

答案很可能是否定的，除非你的父母极具主观能动性，在你年幼时就教会你如何与老师和同龄人相处。

And the answer is probably no, unless your parents were extremely high agency and taught you how to navigate your teachers and peers while you were young.

第二步是策略性失调。

Step two is strategic dissonance.

为了避免陷入迷茫或停滞状态，你要让自己与理想自我之间的鸿沟逐渐扩大。

To avoid getting trapped in a state of feeling lost or limbo, you let the divide between who you are and who you want to be grow wider.

通过预见不改变现状的后果，来培养对当前生活方式的不满。

You cultivate dissatisfaction with your current lifestyle by noticing where you will end up if you don't change.

当你意识到生活中的问题时，你的大脑就为模式识别做好了准备。

By becoming aware of the problems in your life, you prime your mind for pattern recognition.

这就是你大脑的本质——一台模式识别机器。

That's what your mind is, a pattern recognition machine.

这才是产生优质多巴胺的途径。

That's what leads to good dopamine.

你的大脑开始确认改变是正确的选择，并帮助你注意到那些有助于实现目标的信息、对话、书籍、社交媒体内容等。

Your brain starts to confirm that change is the right thing to do, and it helps you notice information and conversations and books and social media content and other things that help you achieve your goals.

这其实很有趣，因为要学习新事物，你并不需要专门上课、读书或阅读特定指导文章。

This is kind of funny because in order to learn something new, you don't need to take a course on it or read a book about it or read something specific, an article about how to do a specific thing that's helpful.

对吧？

Right?

这些方式本身并没有问题。

There's nothing wrong with those.

但只要你真正在意这个目标，就一定能实现，因为它始终萦绕在你心头。

But by simply having this goal that you deeply care about, you'll achieve it because that's the thing on your mind.

这就是塑造你认知现实的方式。

That's what that's what's framing how you perceive reality.

这就是决定你从情境中提取什么内容的框架。

That's how that's what's framing what you pull out of situations.

一个人读书时若以求职为目标，就会从书中提取与找到更好工作相关的信息。

One person can read a book and their goal is to get a job, and they're going to pull information from that book that relates to getting a better job.

一个正在减肥的人读灵性书籍时，会从他们试图达成的目标角度来理解这本书。

There's a person who is losing weight and you can read a spirituality book, and that spirituality book is going to be framed from the goal that they're trying to achieve.

对吧？

Right?

这本书会给他们提供应对深度减脂期能量低迷的心理和精神策略。

It's going to give them the mental and spiritual strategies to, let's say, deal with the low energy that comes from being deep in a cut.

如果你在为健美比赛备赛时阅读《当下的力量》，这本书会帮助你管理相关情绪。

If you read the power of now, when you're prepping for a bodybuilding competition, that's going to help you manage the emotions that come with that.

但对那些艰难创业的人来说，它又会以另一种方式发挥作用。

But a person who is really struggling to start a business, it's gonna help them in that case.

这就是我说的'目标框架决定认知'。

That's what I mean by the goal frames your perception.

所以另一个要点是：如果你从阅读或听播客中毫无收获，只是当作娱乐消遣，通常是因为你没有在追求一个有意义的、自我驱动的目标。

So, another thing there is that if you're not getting anything from reading or from watching podcasts or whatever it may be and you're just watching them for entertainment, it's usually because you're not trying to pursue a meaningful and self generated goal.

现在，第三步是环境工程。

Now, step three is environment engineering.

取消关注那些不能提供改善生活信息的人。

Unfollow people who don't put out information that helps you achieve a better life.

把那些你允许自己在凌晨三点吃的食物统统扔掉。

Throw away the food that you allow yourself to eat at 3AM.

拿出一张纸，详细规划出你那一周每小时要完成的事项。

Pull out a paper and map out exactly what you're going to do that week down to the hour.

每周回顾并优化调整。

Review and iterate every week.

你需要这样的反馈循环。

You need that feedback loop.

让自己沉浸在能为你提供新尝试的人、地方和事物中，这些都有助于实现你的目标。

Immerse yourself in the people, places, and things that give you new things to try that can help you achieve your goals.

那些新颖的小策略，值得试验的方法。

The little novel tactics, things to experiment with.

关注新账号，即使你不同意他们的观点或不喜欢他们本人，但只要他们的信息能帮你达成目标。

Follow new accounts even if you disagree with them or don't like them as a person, but their information helps you achieve your goals.

在亚马逊上浏览，直到找到一本听起来有趣的书。

Scroll through Amazon until you find a book that sounds interesting.

在YouTube上滑动浏览，直到突破常规推荐算法，开始构建新的内容流。

Scroll through YouTube until you break out of your normal algorithm and can start curating another one.

或者干脆别上算法推荐的社交媒体，只通过搜索获取内容。

Or don't go on to algorithmic social media in general and only go based off of search.

所以只看搜索出来的YouTube视频。

So only search YouTube videos.

这里的关键在于你的意图。

Intention is what matters here.

意图是你所追求的目标是什么？

Intention is what are you stretching towards?

这个词的拉丁语起源就是'你正在朝什么方向努力？'

That's the Latin origination of it is what are you stretching towards?

这就是意图的本质。

That's what intention is.

你想要实现什么目标？

What goal are you achieving?

这是你最优先考虑的事吗？

Is that top of mind?

当你有意识地做某事时，你会思考自己将要做什么。

When you do something intentionally, you're thinking about what you're gonna do.

这能帮助我实现目标吗？

Does it help me achieve my goal?

不能。

No.

那就别做。

Don't do it.

意图是你为大脑重新布线指明方向。

Intention is you giving a direction for your mind to rewire it toward.

第四步是自我实验，因为未经实验验证的问题无法得到彻底解决。

Step four is self experimentation because problems that aren't solved through experimentation aren't solved for good.

与其被分配另一个目标，不如尝试所有可能，直到找到让你无法自拔的那件事。

Rather than being assigned another goal, you try everything until you find the one thing that you can't pull yourself away from.

然后不断重复这个过程，直到它成为你的一部分。

Then you repeat that process until it becomes who you are.

如果你想了解更多关于自律、自我提升、商业、人类潜能开发、发掘人生所长等内容，请订阅我的Substack专栏。

Now, if you want more on self discipline, self improvement, business, all of those things, human potential, finding figuring out what you are good at in life, so on and so forth, Subscribe to my Substack.

我每周会发送两封免费通讯，涵盖所有这些主题。

I send out two free letters a week on all of those things.

如果你想继续观看，可以看我上一个视频《你只有36个月的时间来成功》。

And if you want to continue watching, you can watch my last video titled You Have thirty six Months to Make It.

视频就在那里

That'll be up