6个让你在生活中势不可挡的框架 [刘易斯·豪斯单人特辑]

如果我告诉你，生产力不在于做更多事，而在于知道什么才是真正最重要的，你会怎么想？事实上，当你掌握了我即将分享的这些框架后，生产力会变得几乎像作弊一样不公平。今天，我将拆解六个能让你在生活中势不可挡的生产力框架。如果你想以更少压力创造更多，在生活中拥有更多自由、时间、精力、平静和富足，那么这就是为你准备的。在开始前，如果你已准备好在不耗尽自己、不过度拼命的情况下创造更多，请在评论区立刻输入'自由'这个词，这样我们就能在实现梦想生活的同时，为你解锁更多自由。

What if I told you productivity isn't about doing more, it's about knowing what actually matters most? In fact, when you master these frameworks that I'm about to share with you, productivity feels almost unfair, like cheating in a sense. And today, I'm gonna be breaking down six frameworks that can make you unstoppable in your ability to be productive in your life. And if you wanna create more with less stress and do more with more freedom in your life, more time, more energy, more peace, more abundance, then this is for you. And before we start, if you are ready to create more in your life without feeling like you're burning yourself out, without feeling like you're overly hustling every single day, then type the word freedom in the comments below right now so we can start unlocking more freedom in your life while you create the life of your dreams.

重申一下，我曾是职业运动员，两项全美运动选手，参加过全国锦标赛。我建立了八位数营收的企业，拥有全球顶级播客之一，多本《纽约时报》畅销书作，所有平台粉丝总数超过2000万。

Again, I have been a professional athlete in my life. I was a two sport all American. I've been to national championships. I built 8 figure business. I've got one of the top podcasts in the world, multiple New York Times bestselling books, over 20,000,000 followers on all of our platforms.

我觉得自己一直相当高效。但第一个框架是我从青少年时期——确切说在青春期前——就开始应用的。没有这个简单框架，我不可能达到现在的成就，创造现有的一切并保持这种势头。这是关键所在。

I feel like I've been pretty productive. But the first framework is something that I've always done from the early stages in my teen years. Really actually before teen years, I started applying this framework. And without this framework, this simple framework, I would not be where I'm at or creating what I have and building momentum, what I have without this first framework. This is the key.

多数人缺乏这个框架。他们分心散漫，缺失这个首要框架。第一个框架就是：先寻求清晰度。你可能会说'路易斯，这我当然知道'，人人都谈论要找到清晰度，但多数人其实并不清晰。

Most people don't have this. Most people are distracted, and they don't have this first framework. So the first framework is to seek clarity first. And you might be saying, well, Lewis, of course, I know that. Everyone talks about finding clarity and having clarity, but most people don't have clarity.

他们根本不知道自己想做什么。只知道想赚更多钱，拥有更多时间。他们有十个不同激情项目想同时推进。如果你也是这样，请在评论区告诉我——你是否总有很多绝妙想法，却不知从何着手，也不知如何同时推进所有项目。

They have no idea what they wanna do. They know they wanna make more money. They wanna have more time. They've got 10 different passion projects that they all they wanna work on all of them at the same time. If that's you, let me know in the comments where you're like, I've got so many great ideas that I don't know what to start on and how to move them all forward at the same time.

如果你同时忙着20件不同的事，那说明你缺乏清晰度。这不是生产力，而是因不清楚人生现阶段真正要创造什么而自我设限。并非说一生不能从事多个项目，但关键在于先寻求清晰度。所有成就伟业的伟大头脑都遵循这一点。

You don't have clarity if you've got a 20 different things you're trying to work on. That's not productivity. That's you holding yourself back by by not being clear on what you really want to create for this season of life. It doesn't mean you can't be working on lots of projects throughout your life, but it's really seeking clarity first. And this is what all of the greatest minds in the world have who have accomplished big, great things.

他们有明确目标。生产力不在于做更多，而在于知道什么最重要并专注于此。所有高成就者的重要经验是：他们处理任何情况都从寻求清晰度开始。这至关重要。也许此刻你会想：'我觉得自己知道想要什么'...

They have clear goals. And productivity isn't about doing more, but about knowing what matters most and focusing on that. And a powerful lesson with with any high performer is high performers start every situation by seeking clarity. This is so important. And again, you may be watching and be thinking, well, I think I know what I want.

自以为知道想要什么与真正明确目标完全是两回事。因为当你只是想着想要时，很可能只是在反复琢磨。你可能思考过，也许告诉过几个人，但并未设定清晰的目标、明确的截止日期，以及期望在该期限内达成的具体成果。而且你很可能没有将其写下来。

Thinking you know what you want versus knowing what you want are completely different things. Because when you think you want, you're probably ruminating on it. You probably thought about it. Maybe you've told a couple people, but you haven't been clear with a clear goal, with a clear deadline, and with clear results that you're looking to create within that deadline. And you probably haven't written it down.

你可能没有把它放在每天都能看到的地方，也可能没有持续反思并定期记录。重申一次，若未采取这些行动，说明你并不明确。这种不明确源于日常生活中的无数干扰。每天醒来，你都会被手机信息、他人请求、团队任务、家人求助、新闻资讯等各种事物持续分散注意力，思绪总被外界动态所占据。无论何种形式，干扰始终存在。

You probably don't have it up in front of you where you can see it every single day, and you probably don't reflect on it consistently and write it down consistently. Again, if you aren't doing those actions, you're not clear. You're not clear because there are so many distractions in your day. Every day that you wake up, you are distracted constantly by what you have on your phone, by people texting you and asking you for things, by your team needing you to get things done, by family members reaching out to you with their problems, by checking out the news and just being distracted with your mind on what's happening in the world. Whatever it might be, you are facing constant distractions.

我们皆如此。而保持对明确目标的专注是我们的责任。这正是杰出运动员、卓越表演者和伟大艺术家的共通点——他们设定有明确意图和截止期限的目标。我倾向于将其视为季节性的时间规划。

We all are. And it's our job to stay focused on a clear goal. This is what great athletes, great performers, great artists do. They set clear, intentional goals with a deadline. I like to look at it as a seasonal timeline.

基于你的明确目标，在六个月、两年或五年的周期内能实现什么？高成就者比同龄人更频繁地追求目标明确性。这是我朋友布伦丹·伯查德的研究结论，他多年研究高绩效人群后发现：明确性是关键。这在我的著作《卓越心态》中也有阐述，重点在于拥有清晰的愿景。

What can you do within a six month window, a two year window, a five year window based on your clear objective? High performers seek clarity more often than their peers. It's a quote from my friend, Brendan Bouchard, who researched this topic for years on high performers. Clarity is the key. This is something that I talk about in my book, The Greatness Mindset, which is about having a clear vision.

所有伟大成就者都极其明确。想想迈克尔·乔丹、科比·布莱恩特，他们并非某天醒来随口说「我想成为同代最伟大的篮球运动员」「或许该拿个冠军」「考虑要取得些成绩」。就像我们节目刚邀请的MrBeast——

All the great performers are so clear. You know, Michael Jordan, Kobe Bryant didn't just wake up and say, I think I wanna be the best basketball player in my generation. I think I wanna win a championship. I think I wanna get results. Mister Beast, we just had mister Beast on the show.

他当初绝非表示「打算随便做些视频玩玩」。不，他宣告的是「我要成为这个时代最伟大的创作者」。如今他坐拥十亿粉丝，运营着最大规模的YouTube频道，正势不可挡——这正是源于他对专注领域的极致明确与执着。伟大成就者皆如此。

He didn't say, I think I just wanna make some YouTube videos and have some fun. No. He said, I am going to be the biggest creator of our time. And now he has a billion followers and has the biggest YouTube channel and just is crushing it because he is clear on his focus and his obsession. This is what great performers do.

他们比旁人更频繁地保持目标明确。缺乏明确性的人易受干扰。当你不明确时，就无法真正高效。你只是在处理琐事，看似忙碌却未能推动任何实质进展——因为你根本不清楚自己究竟要走向何方。

They see clarity more often than their peers. People without clarity are distracted. And when you are not clear, you're not productive. You're just doing busy work. You're doing busy work, and you're not really moving anything forward because you don't know what you're moving toward.

你没有一个明确的目标、清晰的靶心去瞄准射击。你必须明确。这并不意味着此刻你可能不知道自己想要什么。在我的书《最强大心态》中，教你如何释放心智力量、活出当下最好人生，为你提供了逐步实现的蓝图，帮助你从内心发现人生所求，为自己创造清晰目标。这将指引你找到那份明确，从而也能消除干扰。

You don't have a clear aim, a clear target, a clear bull's eye to try to shoot for. You've got to be clear. And it doesn't mean you you may not know what you want in this moment. In my book, The Greatest Mindset, which teaches you how to unlock the power of your mind and live your best life today, gives you the exact step by step blueprint for you to discover internally what you want in your life, to create clarity for yourself. So this will give you the blueprint on how to find that clarity so you can eliminate distractions as well.

就像一些顶尖艺术家、商业领袖在应对重大任务前，他们会设定明确的意图。不让恐惧和怀疑支配你的行动，而是问自己：我在这里想要什么结果？我想在这种情境下感受如何？这种自我提问的意向性，即便在混乱、干扰和分心时也能创造专注。因为如果我们不清晰，生活中就会不断被各种方向拉扯。

Like some of the top artists, business leaders, before they're tackling some big task, they set a clear intention. And instead of letting fear and doubt dictate your actions, ask yourself, what's the outcome that I want here? How do I want to feel in this situation? That type of questioning for yourself, that intentionality creates focus even when there's chaos, even when there's disturbance, even when there's distraction. Because we are going to be pulled in so many different directions in life constantly if we're not clear.

但清晰目标会为你带来强大力量。它让你能在词汇库中随时使用最有力的那个词——'不'。因为当有人请你做某件激动人心的事，或是这个新机会，或是'嘿，你应该试试这个'时——

But clarity does something powerful for you. It allows you to have the most powerful word in your in your vocabulary to use at all times. And that word is no. No. Because when someone asks you to do something, that's an exciting opportunity or this new thing or, hey, you should do this thing.

当你目标清晰且专注时，你就没有精力对其他事情说'好'——除非它符合你的使命。这不仅服务于你的目标和愿景，还会在此过程中影响更多人。因为你将时间和精力用于践行使命，而你的使命会超越干扰去帮助他人。所以当你有明确意图时，就能毫无愧疚地说'不'。你可以说：'这是我要奔赴的方向，实在没有额外时间接手这个项目/提供帮助/做这件事。但如果能以某种方式服务于我的使命，那我非常乐意。'

When you are clear and focused, you don't have the energy to say yes to other things unless it serves your mission, which will serve not only your goals and your vision, but impact more people in the process because then you're using your time, you're using your energy to be of service to your mission, and your mission is going to help others beyond the distractions. So when you have a clear intention, it allows you to say no without feeling bad. Because you say, this is where I'm heading, and I just don't have any extra time to take on this project or help here or do this thing. But I can help you towards my mission if this is able to serve you in some way, then yes. I'm all for it.

或者，如果有人能帮我更接近愿景，我会答应合作，这样我们可以互相成就。但这能帮你消除生活中的干扰。如果你每天花四小时刷社交媒体，这符合你的使命吗？答案只有'是'或'否'。如果是否，那就别做。

Or I'll say yes to someone if they're gonna help me get closer to my vision, then we can help each other out that way. But this allows you to eliminate distractions in your life. If you're on social media for four hours a day, is that serving your mission? It's a yes or a no. If it's a no, then you don't do it.

你要开始淘汰那些无益于清晰愿景的事。你可能听过这个道理：必须知道自己的目标是什么，必须清楚自己的梦想，并明确追求。我做这个视频、说这些话，既是为了你们也是为了自己——因为我所处的世界充满无数机遇，随时都有令人心动的事可以答应。

You start to eliminate doing things that don't serve your clear vision. And you've probably heard this before. You gotta know what your your goals are. You gotta know what your your dream is, and you gotta be clear and go after it. The reason I do this video, the reason why I'm speaking this is as much for you as it is for me because I live in a world where I get tons of opportunities and cool things happen all the time where I could say yes to.

这并不意味着要对所有事说不。但如果我对无益于目标或耗时的事说'好'，很可能会延长实现目标的时间。因此要学会运用清晰目标和最有力的'不'字，从干扰或试图偷走你目标时间的人那里节省时间。现在给你一个行动步骤——其实是几个步骤。

And it doesn't mean I have to say no to everything. But if I say yes to something that is not serving my goal or my time towards my goals, then it's just gonna take me longer to accomplish it most likely. And so it's learning how to use clarity and the most powerful word, which is no, to save your time from distractions or people trying to steal your time from your goals. So here's an action step for you. A few action steps.

每天早晨，我希望你问自己，今天必须完成哪三件事才能算今天赢了？今天必须完成哪三件事才能算赢了？我希望你优先处理这三件事，无论如何今天都要完成。如果你只做这一件事，这个视频对你将大有裨益。因为大多数人不会写下他们当天需要做的、能推动目标前进的最重要的三件事。

Each morning, I want you to ask yourself, what three things must I accomplish today for it to be a win today? What three things must I accomplish today for it to be a win? And I want you to prioritize these three things and accomplish them no matter what today. If you just do that one thing, this video will be a huge help for you. Cause most people don't write down the three most important things they need to do to move their goals forward for the day.

他们列了一堆待办事项让自己感觉高效，因为他们一直保持忙碌。然后一天结束时说，天啊，我今天效率真高，忙得不可开交。但忙碌不等于高效，它只是让你分心远离目标。

They have a list of all these to do things to make them feel productive because they're staying busy. And And at the end of the day, say, man, I had a very productive day. I was so busy. But busy is not productive. It's just keeping you distracted from your goals.

如果你忙碌的是那三件最重要、能切实推动你向目标迈进的事，那就另当别论了。这时你的行动会随时间累积产生复利效应。复利让你更接近目标，加速实现目标，甚至压缩时间——你会感觉时间流逝更快，目标越来越近，因为你在让行动产生复利的同时也在压缩时间。当你开始这样做时，你就成了时间旅行者。否则你可能每天忙忙碌碌十年，依然写不完一本书，依然达不到财务目标，依然减不了重，依然完不成任何你想填空的目标。

Now, if you're busy working on the three most important things that are moving you in measurable ways towards your goal, then that's different. Now you're taking actions, and those actions stack and compound over time. Now compounding gets you closer to your goal, accelerates the goal. It starts collapsing time where it feels like time is getting quicker and the goal is coming to you faster and faster because you are compounding the actions and collapsing time at the same time. You're becoming a time traveler when you start doing that because you could do busy work every single day for a decade and still not finish a book and still not accomplish that financial goal and still not lose the weight and still not whatever fill in the blank for you.

你可能不停做着琐事，却仍在说：我离真正想启动的这个项目还很远，离为这个我真正关心的事业发起非营利组织还很远——因为你分心了。你没有设定明确的截止目标。你需要一个可衡量的清晰目标并设定截止日期。第二个行动建议是：在会议或任务前暂停，问自己：我想以什么状态出现？

You could be doing busy work non stop and still be saying, I'm still so far away from starting this project that I really wanna start. I'm still so far away from launching the nonprofit for this cause I really care about because you're distracted. You don't have a clear goal with a deadline. You need a measurable clear goal with a deadline. The second action step I want you to have is before meetings or tasks, pause and ask yourself, how do I wanna show up here?

我想以什么状态出现？推荐一本好书《意图的力量》。我们讨论过意图，讨论过清晰度。我二十出头时读过这本书，它对我帮助很大。

How do I wanna show up here? Again, there's a great book called the power of intention. We talked about intention here. We talked about clarity. The power of intention, I read that book when I was in my early twenties, and it really helped me out.

这已成为我做事前几乎都会做的简单仪式：花片刻思考——我的意图是什么？此刻我的意图是什么？多数时候，我内心的回应是：我的意图是享受乐趣，是传递快乐，是与见面对象建立连接。

And it's just a simple thing that I do almost before everything that I do, where it's just a moment where I think, is my intention? What is my intention in this moment? And a lot of the times, my internal response to myself is my intention is to have fun. My intention is to bring joy. My intention is to connect with whoever I'm meeting.

我的意图是保持开放接纳可能性，是微笑，是慷慨大方。而不是说我的意图是今天赚一百万，完全不是这样。

My intention is to be open to possibilities. My intention is to smile. My intention is to be generous. It's not about my intention is to make a million dollars today. It's not like that.

我在思考，今天我能带着怎样的意图能量前行？因为这种能量将帮助我达成期望的结果。那么，在这次会议、通话、训练或任何正在进行的活动中，我该如何展现自己？无论你今日要做什么，你的意图是什么？你想以怎样的姿态出现？

I'm thinking, what is the energy that I can bring with my intention today? Because that energy is what's gonna help me get the results that I'm looking for. So how do I wanna show up here in this meeting, in this call, in this workout, in this session that I'm doing? Whatever thing you're doing for the day, what is your intention? How do I wanna show up here?

第三个行动步骤是写下你当日的理想意图。清晨第一件事，我的意图是保持平和、自信与愉悦。记住，当你将欢乐带入环境，当你展现积极态度与从容自信时，人们自然愿意靠近你。态度是具有感染力的。

And the third action step for this is to write your desired intention for the day. Okay. Mind my my intention for today, first thing in the morning, is to be calm, confident, and joyful. Again, when you bring joy to an environment, when you bring a positive attitude, when you bring a confident poise, people wanna be around you. Attitude is contagious.

你的态度越积极，周围人就越容易被你的正能量感染。而这种能量正是吸引目标的关键。人们渴望围绕在有趣、快乐、自信的人身边，而非整天愤怒好斗的恐惧受害者——没人需要那种负面能量。

The more positive your attitude, the more contagious others will be positive around you. And that energy is what attracts your goals. People wanna be around that energy. People wanna be around people that are fun, that are joyful, that are confident, not scared victims that are angry and aggressive all day. No one wants that energy in their life.

因此你需要思考：我今天的理想意图是什么？平和、自信、快乐、乐于付出、善于倾听...若能践行这三个关键点——首先是寻求生活清晰度——它们将助力你完成所有事务。在《卓越心态》中，我将详细讲解如何规划完美日程表，精确安排每个小时的意图与预期成果，这不是制造忙碌假象，而是通过行动清单压缩时间，直指目标。

So you need to be thinking about my desired intention for the day, calm, confident, joyful, giving, a good listener, all those things. And if you can if you can do those three keys to get started here with this first key, which is seeking clarity first in your life, if you can apply those things, it will help you in everything else that you do. And in the greatness mindset, unlock the power of your mind and live your best life today. I have an entire section in here where it talks about creating your perfect day itinerary, where you schedule and map out every hour of your intention and the results you're looking to create, where you're not creating busy productivity work. You're creating an action list that is collapsing time and getting you closer to your goals.

务必获取本书副本，它将逐步指导你如何厘清生活，并建立未来6-12个月的系统性行动框架。这个方法我反复验证有效，这是第一个核心框架。接下来是第二个框架——

So make sure to get a copy of this. It'll walk you through step by step how to seek clarity in your life, and then the system, the process to put in place to guide you throughout these next six and twelve months. And I use it over and over again. So that's the first key in the first framework. The second framework.

若这些内容引发你的共鸣，请留言告知，简单回复"是"或分享你的感悟，这样我能更好地了解对你特别有帮助的部分。第二个框架是：将恐惧转化为燃料。恐惧不是生产力的敌人，而是成长的信号。关键认知是：恐惧与疑虑永远不会消失。

And if this is resonating with you in any way, again, let me know, just type a yes or say, this is resonating with me or share with me why this is helpful in the comments so that I can make sure to stay in touch and just learn more about what is impacting you specifically. But the second framework is to turn fear into fuel. Fear isn't the enemy of productivity. It's the sign that you're growing. And a lesson for you is that fear and doubt never go away.

我今年42岁，健康有为，但恐惧与疑虑依然存在。上周我在西班牙与职业手球队同场竞技，对阵世界顶级选手。听着，我大半生都是精英运动员，经历过最高水平赛事与高压环境。

You know, I'm 42 years young, healthy, thriving, and fear and doubt doesn't go away. I was just in Spain last week playing with a professional handball team against some of the top professionals in the world. And listen, I've been an elite athlete most of my life. I've played in the highest levels of competition. I've played with high stakes.

我曾在大批观众面前表演，所有那些关键时刻充满压力的场合。我记得上周在西班牙比赛时，我突然觉得有点紧张。这种久违的紧张感其实让我莫名兴奋，但同时也感到些许畏惧和不安。

I played in front of big crowds, all that stuff when there's pressure on the line. And I remember last week, I was in Spain playing, and I was like, oh, I'm kinda nervous. It was, like, kind of exciting because I actually haven't felt nervous like that in a while. But I was like, oh, I'm feeling a little intimidated. I'm feeling a little nervous.

这些家伙真是厉害角色，都是不可思议的运动健将，手球领域的顶尖选手。我当时就想：好吧，我该怎么办？

These guys are man, these guys are studs. These guys were, like, incredible athletes, and they were just top of their game handball players. And I was like, man. Okay. What am I gonna do?

是选择退缩当懦夫？还是运用学到的技巧策略继续前进？开始呼吸调节，启动视觉化训练，明确自己的目标——我的目标就是全力以赴。失误在所难免，但我的初衷就是做到最好。我的目标是和队友保持沟通，从过度思考中抽离，用心去交流。因为当陷入恐惧怀疑时，我们就会困在头脑里，减少沟通。

Am I gonna sit down and like be a coward or do I just move through it use the techniques and strategies that I've learned and and start the breathing techniques and start my visualization techniques and realize what I'm clear on and setting my intention. It's just like, okay, my intention is to give my best. And if I make a mistake, I make a mistake, but my intention is to give my best. My intention is to communicate with my teammates, get out of my head into my heart and communicate. Because when we're living in fear and doubt, we stay stuck in our head and we don't communicate as much.

所以每当我感到不安、紧张或犹豫时，就必须尽快跳出思维牢笼。那种恐惧会让我瘫痪，使人畏缩而非舒展，阻碍进入心流状态。于是我开始主动沟通：嘿兄弟们，上啊！

That's why whenever I feel like insecure or nervous or like I'm doubting something, it's like, I need to get out of my head as fast as possible. That fear is gonna cripple me. It's gonna make me shrink as opposed to expand and get into flow. So I start communicating, hey, guys. Let's go.

我和队友击掌，将大脑和身体里的紧张能量转化为团队连接。干得漂亮！好球！继续！注意沟通！我来防这个，那边什么情况？正是这些交流让我摆脱胡思乱想，更专注于当下。

I'm high fiving people. I'm moving the energy out of my brain and my body where I might feel nervous into connecting with teammates. Great job, great play, let's go. Hey, communicate, I got this guy, what's over here? It's the communication that allows me to get out of my head and get more into the moment and being present.

这对我帮助很大。一个重要启示是：恐惧和疑虑永不消失，但高效能人士通过重新定义恐惧继续前进。再说一遍：恐惧疑虑永不消失，但高效能人士通过重构恐惧继续前行。当你把恐惧重新定义为兴奋，这只是神经紧张带来的兴奋感。

And that helps me a lot. So a powerful lesson is that fear and doubt never go away, but productivity masters move forward away by reframing fear. So let me say it again. Fear and doubt never go away, but productivity masters move forward anyway by reframing fear. And when you can reframe fear as this is just excitement, this is just nerves and it's excitement.

如何释放这种兴奋？如何摆脱对失败或出丑的过度分析？行动起来！开始跳跃！把能量释放出来！

How can I get this excitement out of my body? How can I get out of my head where I'm analyzing the fear of failure or humiliation or whatever it might be and get it out? Get it out. Start moving. Start jumping.

开始设定我的意图。提醒自己对于想要创造的事物保持清晰的愿景，并开始采取行动将其实现。把它实现出来。因为在高压力时刻练习得越多，你就会越感到自如。所以你需要尽可能持续地进行这些练习。

Start setting my intention. Reminding myself of my clear vision of what I'm looking to create and start taking action and get it out. Get it out. Because the more reps you do in high stakes moments, the more comfortable you're gonna be. So you just need to get in those reps as consistently as possible.

我书中有一句给自己的话：自我怀疑是梦想的杀手。自我怀疑会扼杀你的目标，毁灭你的梦想，让你困在看似忙碌却毫无进展的生产力模式中。当我们怀疑自己时，就像在开始前就筑起了高墙，如同将自己关进笼子却无法挣脱。无论你拥有多少天赋或潜力都无济于事。

And a quote for you from myself in my book is that self doubt is the killer of dreams. Self doubt will kill your goals, will kill your dreams, will keep you stuck in productivity mode where you feel busy, but you don't feel like you're actually making progress. And when we doubt ourselves, it's like we're putting up walls before we even start. It's like we're caging ourself when we doubt ourself, and we can't get out of the cage. It doesn't matter how much talent or potential you have.

如果你不相信自己，就永远不会采取追求梦想所需的行动。如果这句话触动你，如果你有过类似经历，请在下方留言'是'。自我怀疑是梦想的杀手。你越是怀疑自己，无论接受多少学校教育、获得多少证书都无济于事，练习多少次也于事无补。

If you don't believe in yourself, you'll never take the action needed to pursue your dreams. Leave a yes below if that resonates with you, if you feel that, if you feel like you've experienced that in your life. Self doubt is the killer of dreams. And the more you doubt yourself, it doesn't matter how much schooling, how much education, how many certificates you get. It doesn't matter how many reps you get.

如果持续怀疑自己，它将阻碍你达成目标。我举个简短例子：八年级时，我作为初中生却和高中校队及预备队一起训练——那时我身高1米93，篮球打得不错，所以他们让我随队练习。

If you constantly doubt yourself, it's gonna hold you back from accomplishing what you want. I'll give you a quick story around this. When I was in eighth grade, I was playing with the the junior varsity and the varsity players in the high school. I was in middle school, but I was, you know, six four and I was a pretty good basketball player back then. And so they had me playing practices with the the high school junior varsity and varsity team when I was in middle school.

队里有位不愿透露姓名的高四球员（当时我八年级），至今仍是我见过最惊人的运动员。他能轻松完成360度扣篮，三分投篮流畅得像从未失手，运球技术精湛，天赋异禀。

And I, for whatever reason, there was a player, I won't say his name, but there was a player on this team who was a senior when I was in eighth grade, who to this day, is the best athlete I've ever seen. It was the freakiest thing that I'd ever seen from a human being on how this man was able to jump and just three sixty dunk with ease. He had the smoothest three point shot that it looked like he'd never missed. He had handles as a dribbler. He was so gifted.

在运动能力上，他随时能用篮球完成任何动作并随意得分。但奇怪的是，比赛中的他最多算普通球员——没有领导力，无法统治赛场，也不主动掌控局面。

Athletically, he could do anything with the basketball at any moment and score at will. But for whatever reason, when he got into a game, he was an average player at best. He didn't lead. He didn't dominate. He didn't take charge.

而我总想着：老天，只要分给我一点点这种天赋，我定能称霸赛场，打进NBA。因为当时我还不能扣篮，动作也比较迟缓。

And for me, I was always like, god, give me an ounce of this talent, please, and I will dominate. I will be in the NBA. Just give me, like, a fraction of this talent. Because I, you know, I couldn't dunk at the time. I was a little slower.

我没有高超的控球技巧，但我有激情，有驱动力。我愿意在任何时刻扑倒在地去抢球，我有那种心态和态度。我心想，我要赢，不惜一切代价。

I didn't have the handles, but I had the fire. I had the drive. I had the, like, the willingness to to lay my body on the ground at any moment and dive for the ball. I had the mindset, the attitude. I was like, I wanna win and do whatever it takes.

这家伙是我见过最友善的人，也是最不可思议的运动员。但比赛关键时刻他只是个普通球员，没有统治力。也许他对自己的目标不够清晰——我跟他并不熟——也可能他自己都不明确。

This guy was the nicest guy, the nicest guy and the most freakish athlete to this day that I've ever seen. But he was an average player when the the game was on the line, and he didn't dominate. Now maybe he didn't have a clear vision for what he wanted. Again, I didn't know him that well. Maybe he wasn't clear.

也许他对篮球没那么在乎，这对他来说只是项活动。但对我来说，这揭示了一个关键：他根本不相信自己。队友都说他是天赋异禀的天才，无所不能。

Maybe he didn't care about basketball that much. It was just more of an activity for him. But for me, it just showed me that the big thing is that he didn't he didn't believe in himself. His teammates were like, you're a freak of nature. You can do anything.

教练们都说'你能行，你是领袖'。看台上的每个人都清楚他是球场上最有天赋的人。但如果连你自己都不相信能做到，全世界的鼓励都无济于事。

His coaches was like, you got this. You're the leader. Everyone in the stands knew that he was the most talented person on the basketball court. But it doesn't matter if everyone in the world is cheering for you and says, you can do this. If you don't actually believe you are capable of doing it, you won't be able to create what you want.

反过来也一样。就算全世界、亲友都怀疑你，只要坚信自己，就能战胜所有质疑成就非凡。事实上，这正是多数杰出运动员、商业领袖的写照——无数人质疑他们，但他们内心始终坚信'我能做到'。无论信念来自何处，正是这种信念让他们突破重重困境。

And the reverse, it doesn't matter if the world and your friends and your family all doubt you. If you believe in yourself, you can overcome all the doubts of the world and accomplish incredible things. And in fact, that's what most great performers, athletes, business leaders do. So many people doubt them, but they have this unwavering belief inside of them and says, I can do this. Wherever that comes from, they hold on to that belief, and that belief is what gives them the momentum to break through all the challenging painful moments, all the setbacks, the hurdles, the critics, the pain, the adversity.

因为若没有信念，几乎不可能达成目标——实现梦想的路上充满挑战。如果既无清晰愿景，又无支撑愿景的信念，那些远大目标基本可以放弃了。这不意味着不能拥有美好人生，但你心底最渴望的很可能不会实现，因为你既无明确规划，也不具备突破障碍的信念支撑。现在给你两个行动建议：第一，本周写下你最恐惧的三件事，然后为每件恐惧列出具体的应对步骤。

Because if you don't have belief, it is gonna be nearly impossible to accomplish what you want because there are so many challenges and hurdles along the way to accomplishing your goals. And if you don't have the clarity and the belief backing the clarity, you can pretty much give up on all the goals that you want because they're probably not gonna happen. It doesn't mean you can't have a good life and accomplish certain things, but the big thing in your heart, it's probably not gonna happen because you don't have the clear vision, you're not setting a clear intention, and you don't have the belief backing the vision so you could overcome the obstacles in your life. So a couple action steps for you right now is number one, to write down your top three fears this week. Then put next to each one of them, the small action step you're gonna take forward to help you overcome this.

在我的《卓越心态》课程里，我称之为'恐惧清单'——这是我年轻时的方法。要变得无畏，就必须直面恐惧清单，直到恐惧消散。因为人人都有恐惧、怀疑与不安。

I actually call this in the greatness mindset. This is something that I did when I was much younger. I call it my fear list. So my if you want to become fearless, you have to write down your fear list and go all in on your fears until your fears disappear. Because we all have fears, we all have doubts and insecurities.

这很正常，我们是人类，都会有恐惧。在人生的不同阶段我们都会害怕，这很正常。所以你要写下你的恐惧，我称之为恐惧清单，然后你最害怕的事情，你要全力以赴去应对它，直到克服为止。一旦你克服了那个恐惧，你就会觉得，天啊，我什么都能做到。我能应对任何事情。

This is normal, we're human beings, we're gonna have fears. And we're gonna have fears at different stages of life, it's normal. So you wanna write down your fears, I call it my fear list, And then the thing that scares you the most, you wanna go all in on tackling that fear until you overcome it. Once you overcome that fear, you become like, man, I can do anything. I can take on anything.

你会感到势不可挡，因为你原以为自己永远无法克服这件事，但我做到了。接下来我还能做什么？我能接受任何挑战。随便给我什么难题，我都能接招。

You feel unstoppable because you thought I would never be able to overcome this thing, and I did it. What can I do next? I can do any give me whatever you want. Throw anything at me. I can take it on.

你会感到充满力量。你会感到兴奋。你会充满动力。第二件事，梅尔·罗宾斯经常提到这个，她称之为五秒法则。

You feel empowered. You feel excited. You feel motivated. The second thing, Mel Robbins talks about this a lot. She calls it the five second rule.

所以运用她所说的五秒法则，就是倒数五、四、三、二、一然后采取行动。每当犹豫不决时，就倒数五、四、三、二、一，我要行动了。你也可以说三、二、一，我上了。无论是什么方式，给自己一个工具，让你从不安的思绪中抽离并行动起来，因为行动越多，收获就越多。有部精彩的电影《我家买了动物园》里有句台词说得好。

So use the five second rule that she talks about, which is just count five four three two one and then take action. Put yourself into action whenever hesitation hits just say five four three two one, I'm gonna act. You can say three two one, I go. Whatever it might be, give yourself a tool to move you out of that insecure mind into action because the more action you take, the more results you will get. There's an amazing, movie where there's this line in a movie, called We Bought a Zoo.

我不知道你是否看过一部叫《我家买了动物园》的电影，主演是马特·达蒙。电影中有个场景，他在和孩子们讲述如何遇见他后来的妻子。那是个很棒的场景——他重现了初次相遇的情景，他们在一家小咖啡馆或小餐馆里。他谈到有时候你需要的只是20秒疯狂的勇气。

I don't know if you watch this movie called We Bought a Zoo by a and Matt Damon is like the main actor. And in a scene in the movie, he's talking to his kids about how he met his wife, his his wife that he later married. And, it's a cool scene. He's reenacting when he first met her, and they're in like a little coffee shop or a diner. And he talks about how, you know, sometimes all you need is twenty seconds of insane courage.

就 literally 二十秒令人尴尬的勇敢。我向你保证，伟大的事情会因此发生。这是他的台词。我想我们很多人都太害怕出丑，如果你能真正找到并鼓起二十秒令人尴尬的勇气，你就能创造奇迹。他描述自己走进那家咖啡店或餐厅，看见她时说了句搭讪的话，后来他们结婚生子。

Just literally twenty seconds of embarrassing bravery. And I promise you, something great will come of it. And that was his line from that. And I think a lot of us are so afraid of embarrassment that if you can literally find and muster twenty seconds of embarrassing bravery, courage, you can create amazing things. And he said how he walked into this, you know, coffee shop or restaurant and he saw her and he said a line to her and then they got married and then they had kids.

如果当初他没有那二十秒令人尴尬的勇气，他的人生将完全不同。你现在需要在什么地方鼓起这二十秒令人尴尬的勇气？你生活中哪个领域正因害怕出丑、害怕失败或显得愚蠢而缺乏勇气？是否有你非常心动想认识的异性，你们本可以发展美好关系，却因害怕被拒而怯步？是否有你真正向往的工作或事业，却因觉得安于现状更安全而不敢追求？

And if he didn't have twenty seconds of embarrassing bravery, his life would be completely different. And where do you need to have twenty seconds of embarrassing bravery? Where in your life are you lacking the courage right now to risk humiliation, to risk embarrassment, to risk failure or looking silly? Is there a girl or a guy you wanna meet that you really are attracted to that you're like, oh, we can have a beautiful relationship that you're lacking the courage because you're afraid of rejection? Is there a job or a career that you really wanna go for, but you feel like it's safer to stay where you're at right now?

你是否有想要启动的想法？是否有一个充满激情的项目，却缺乏勇气告诉他人并开始行动？你内心深处渴望实现却因胆怯而止步的大事或副业是什么？无论是何种形式。这也可能是：我需要与生活中的哪些人进行一场艰难的对话？

Is there an idea that you have that you wanna launch? Is there a passion project, but you're lacking the courage to tell someone to get started to go for it? What is that in your heart that you're lacking the courage to go for the big thing that you wanna create or the side project? Whatever that might be. This is also just be like, where do I need to have an uncomfortable conversation with the people in my life?

我的挚爱、朋友、家人。在哪些时刻我需要那尴尬却关键的20秒勇气？思考这个问题。在下方留言告诉我你需要这种勇气的场景，并立即付诸行动。看完这个视频后，你打算如何行动？

My loved ones, my friends, my family. Where do I need that embarrassing bravery, courage for twenty seconds? Think about that. Leave a comment below and share with me where you need to have that type of courage and act on it right now. After this video, how can you take action on it?

在评论区写下你生活中的这个目标，因为我想让你激励其他也在思考同样问题的人。第三点是将恐惧重新定义为成长的证据而非危险信号。许多人害怕失败到认为会毁掉人生，但实际上我们追求的是成长，你内心的渴望是突破而非停滞。

Write it down what that is in your life in the comments because I want you to inspire other people on what they're thinking about as well. And the third thing is to reframe fear as evidence you're stepping into growth, not danger. Because a lot of people are so afraid that they're gonna fail and it's like it'll ruin their life. But really, we are looking for growth, and your heart's desire is to grow. It's not to stay stuck.

不是要困在自我厌恶、自我怀疑的牢笼里。这绝非你与生俱来的宿命。你生来就是要战胜这些恐惧的。所以把恐惧转化为燃料。这里的第三个框架是：能量才是真正的生产力秘诀。

It's not to stay trapped in this, you know, self loathing, self doubt prison. That's just not what you're designed to do. You're designed to overcome those fears. So turn fear into fuel. The third framework here is energy is the real productivity hack.

动力无关意志力，而关乎能量管理。这里的启示是：没有能量，万事难成。如果你只是忙于事务性工作，试图证明自己很高效，那并非能量的最高境界——那只是感觉必须完成些事情，好向别人宣称自己度过了忙碌的一天。

Motivation isn't about willpower. It's about energy management. The lesson here is that without energy, nothing gets done. And if you're just doing busy work where you're trying to say I'm productive, that's not the highest level of energy. That's just I feel like I gotta get things done to tell other people that I had a busy day.

忙碌不等于高效。动力本质上是能量管理。我的朋友布伦丹·伯查德再次强调：关键在于能量管理。你既不想精疲力竭，也不愿长期处于低能量状态。

A busy day is not a productive day. Motivation is really energy management. My friend Brendan Bouchard said that again. It's about energy management. You don't wanna get burnt out, and don't you want to have low energy all the time.

你需要掌握正确的能量管理方法。我曾采访过一位了不起的人物科林·奥布雷迪，他在播客中分享了南极探险经历——约55或60天里，他试图（并最终成功）打破独自无援横穿南极的世界纪录。他拖着装载数月食物、帐篷和装备的巨大雪橇，独自穿越南极大陆。

You want to know how to manage your energy correctly. I had, an amazing human being on his name is Colin O'Brady. We had him on the podcast and he did this whole excursion in Antarctica. I think it was like fifty five or sixty days where he was trying to break the world record, which he did of the fastest trek across Antarctica solo with no help from anyone. It was him dragging a massive sled with all of his food for a few months, tent, gear, all this stuff, dragging a sled through Antarctica.

你能想象被隔离几个月是什么感觉吗？他不能浪费一丝能量，因为一旦耗尽就会丧命。他在时速60英里的狂风中紧抓帐篷，生死攸关之际既要稳住帐篷又要节省体力。于是他发现高效能并非一味硬撑、突破极限或每日苦熬。

Can you imagine what that's like isolated for a couple of months? And he couldn't afford wasting an ounce of energy because if he burned out there, he died. So he was holding on to a tent in 60 mile power mile per hour winds. It could have been life or death just holding on to this tent and trying to exhaust more energy. So he discovered that high performance was less about grinding harder and, like, just pushing to the limit and just doing whatever and let's grind it out every day.

这更关乎能量管理——保存、引导并创造可再生能量。多数人不懂此道，但当你学会建立可持续、可循环的能量系统，就能日复一日保持高效而不透支。我知道你可能正感到不堪重负，但我不愿你继续如此。我愿你与能量和谐共处，获得内心平静与生活平衡。若你每日只是埋头苦干20小时，这种不可持续的模式终将让你迅速 burnout。终有一天醒来你会质问：我为何要这样生活？

It was less about that and more about conserving energy, guiding and directing your energy, and creating renewable energy. And most of us don't know how to do that but when you learn how to create sustainable, guiding, renewable energy then you can repeat the efforts day in and day out and not exhaust yourself and I know you might feel a little overwhelmed or exhausted in your life right now and I don't want you to have that anymore. I want you to feel harmony with your energy, I want you to feel peaceful, I want you to feel alignment in your life And when you're trying to just do busy grind work or just grunt it out every day and work twenty hour days, it's not sustainable. It's not renewable energy, and you'll burn out very fast. And you'll hate your life in one day when you wake up and say, why am I doing this?

为何要为取悦毫不相干的人如此拼命？我宁愿选择生活和谐。现在给你三个行动建议：将工作拆分为60-90分钟的能量冲刺，间隔休息。你无需每天连续工作8-10小时。

Why am I working so hard to create something to please other people that I don't even care about? I'd rather have harmony in my life. So here's three action steps for you right now. Schedule your work in sixty to ninety minute energy sprints with breaks. You don't have to go eight, nine, ten hours a day nonstop.

事实上，当我增加休息频率时，反而获得更清晰的思路、更好的突破，变得更有策略。我不再事必躬亲，而是赋能团队支持我。无论是五分钟散步、赤脚踩草地，还是玩飞盘，稍微活动身体都能让你在下一个工作冲刺中更高效。若你每天完成三件推动目标的关键事项，并保持能量可再生，进步将更快。

In fact, it's the times where I create more breaks in my life, where I get clearer ideas, better breakthroughs, I become more resourceful. Instead of me having to do everything, I can empower my team to support me and whatever it might be. And when you take those moments of breaks whether it be five ten minute walk or just standing outside in some sunshine walking around barefoot in the grass throwing a frisbee around, whatever it might be just moving your body a little bit It's really gonna help you be even more productive in that next sixty, ninety minute energy burst of the next action step. Again, if you have three action steps a day, three things that you know, if I can get these three things complete today, it's gonna move me toward my clarity of my goal that much faster. You want to have renewable energy in that process.

第二是升级能量来源。重大任务前保持水分和健康饮食至关重要。我小时候曾沉迷垃圾食品——记得在俄亥俄州的夏天，八九岁时每天喝8-10瓶胡椒博士汽水，简直当水喝。

The second thing is to upgrade your fuel. It's really important to hydrate, to eat healthy before big tasks, before big undertakings. Now you're talking to a guy or I'm talking to myself, you're listening to me talk to you, that I used to have so much junk food when I was a kid. I don't know if you're like me, but I had I remember the summers, in Ohio running around playing basketball all running around in the backyard, whatever it might be. For whatever reason, I have this vivid memory of me drinking eight to 10 Doctor Peppers almost every day in the summer when I was like eight, nine, 10 years old in Ohio.

你能想象我血液里有多少糖分吗？摄入如此多糖分绝对有害。我经常精神萎靡，饮食结构极差。

And I used drink it like it was water to try to get hydration. Do you know the amount of sugar my my blood that was in my blood when I was younger? It was like drinking that much sugar is just not good. And I used to crash all the time. And I used to eat a lot of bad stuff.

记忆中总是疲惫不堪。高中田径队时期，无论春夏秋冬，我的鼻子永远堵塞。

And I remember feeling tired a lot. I remember it was a high school track and I like always had a stuffy nose. Always. It wasn't always the winter. It was like spring, summer, fall, I had a stuffy nose.

我一直都是这样，你知道的，我不得不咳出黏液，从鼻子里清理东西。我当时想，我可是个十六七岁的高中精英运动员，田径、篮球、橄榄球样样在行，觉得自己很了不起。但为什么我的鼻子总是堵着？

And I was always like just kinda like you know, I had to like spit out like mucus and I was like, you know, getting stuff out of my nose. And I was like, I'm a freaking 16, 17 year old elite athlete in high school, all stayed in track, all stayed in basketball, all stayed in in, football. I'm a, you know, I'm a stud. That's what I thought. But why do I have this stuffy nose?

我来告诉你原因。我上的是寄宿学校，房间里曾放着一个五加仑的牛奶桶。至今不明白怎么说服舍监允许我把它放在寝室——那本该是公共区域用的。我就问了句‘能放我屋里吗？’

And I'll tell you why. I'll tell you why. Because when I was in, it was a boarding school that I went to, and I used to have a five gallon milk dispenser in my actual room. I don't know how I convinced the houseparent to to put this in my room because we used to have it for the dorm. And said, hey, can I just have this in my room?

我每周要喝光整整五加仑牛奶，把牛奶当水喝，把胡椒博士汽水当补水饮料，把牛奶当白水。早晚睡前都在灌牛奶——难怪鼻子堵塞，简直是被牛奶糊住了，血管里流的都是糖分。

And I drink a five gallon thing every single week of milk. I was drinking milk like it was water. Doctor Pepper like it was hydration and milk like it was water. And I'm drinking glasses of milk before bed in the morning all day long. It's like, no wonder I had a stuffy nose, you know, it's just like constantly stuffed up with milk, you know, it's got sugar in my veins.

我的骨头里都是钙质之类的。这实在不明智。不是说不能喝汽水或牛奶，但我当时过量了。整天吃冰淇淋、奶酪和加工食品。

I got milk in my bones, all this different stuff. And it just wasn't the smartest thing. I'm not saying you can't have some soda. You can't have milk or whatever it might be, but I was excessive. I was eating ice cream and case and processed food all day long.

我常想，如果早拥有现在这些智慧就好了——在《卓越学院》播客做了十二年半研究后，采访过全球顶尖营养学家、整体健康专家和医生，如今更懂得如何用可再生燃料滋养身体。不是要求完美或禁止享乐，但要明白代价：你摄入的每样东西，都在细胞、器官、大脑和心脏功能层面产生或促进或限制的影响，累积效应越大。所以要有意识，知道自己在用健康支付什么代价——是否有助于你的健康、长寿、目标达成，能否提供完成当日乃至年度挑战所需的能量。

And I always wonder if I would have had the wisdom that I have now after doing twelve and a half years of research on this podcast at School of Greatness, where I've interviewed some of the top nutritionists, holistic health experts, doctors in the world now, I have a much better understanding of how to take care of my body with renewable fuel. I'm not saying you got to be perfect and you can't have fun and you can't eat sweets or desserts or whatever from time to time, but know what you're getting into. And everything you put in your body either impacts your cells and your organs, your brain and your heart functionality at a certain level or it limits it at a certain level, the more consistently you do it. So you just have to be aware and know the price you are paying by what you're consuming. If it's serving you and your health and your longevity and your goals by having the energy you need to take on the task for the day and for the year that you're going after.

第三点是每日小型恢复仪式。用这个仪式结束一天：散步、拉伸、断网、冥想、祷告都行。我个人喜欢桑拿放松。找到适合你的方式，欢迎在评论区分享你的晚间恢复仪式，给大家灵感。

So that's a big thing. And the third thing is each day with one small recovery ritual, end the day with that ritual, whether that's a walk, a stretch, some type of unplug, meditation, prayer, whatever it might be, some type of recovery ritual that you can do every day. I like jumping in the sauna. I like relaxing, things like that. Figure out what that what that is for you and feel free to leave a comment below of what a great end of day recovery ritual is for you to give ideas to myself and everyone else watching and looking in the comments of another great end of day recovery ritual.

能量才是真正的效率秘诀（框架四）。如果这些对你有帮助，请留言‘是’，我想最大限度帮到你。不希望你压力重重，而愿你生活平和融洽。

So energy is the real productivity hack. Framework number four. If this is helping you in any way, leave a yes below and let me know because I wanna be of service to you in the highest way possible. And I don't want you to be stressed and overwhelmed. I want you to feel peaceful and harmonious in your life.

第四个框架是：休息是生产力的倍增器。这非常反直觉，因为你可能听说过必须最大化每一分钟，榨干每一天，才能成为最有效率的人，这样你才能成为百万富翁，实现所有梦想，在你所做的任何事上成为世界第一。天啊，光是说这些就让我精疲力尽。休息是生产力的倍增器。年轻时，我又犯了所有可能的错误，直到今天仍在学习如何做得更好。

The fourth framework is rest is a productivity multiplier. This is extremely counterintuitive because you've probably heard that you have to maximize every minute and and squeeze out everything of your day to be the most productive human being possible so you can become a millionaire and accomplish all your dreams and be number one in the world at whatever you're doing. Man, I that's exhausting just saying that. Rest is a productivity multiplier. And when I was younger, again, I've made every mistake in the book and still am learning today of how to be better.

我并非完美无缺。过去我常常熬到凌晨三四点，告诉自己必须赚更多钱，更努力工作，必须完成这些事。后来我记得，这样做了大约九个月后，体重增加了30到40磅，疲惫不堪，中午才能醒来。

It's not like I'm perfect. I used to be up till three four a. M. Every night just saying I need to make more money, need to work harder, I need to do these things. Then I remember I gained like 30 or 40 pounds in about nine months of doing that, I was exhausted, I was waking up at noon.

我熬到凌晨三四点，睡到中午十一二点，醒来就开始拼命工作，整天往身体里塞劣质燃料获取能量，如此循环往复。我知道有些人懂我在说什么，你们可能也经历过，或许此刻正在这样做，点头说‘对，这就是现在的我’。但不停歇地拼命并不能证明你的价值，反而会耗尽它。如果你精疲力竭，就谈不上高效，只会陷入停滞。

I was, you know, up till three, four a. M, up at eleven, twelve, then I just wake up and grind and start putting bad fuel in my body all day long to get energy and repeat the cycle over and over again. I know some of you know what I'm talking about, you've probably done this before, maybe you're doing this right now and you're nodding and saying, yeah, that's me right now. But pushing non stop doesn't prove your worth, it drains your worth. And if you are burned out, you're not productive, you're simply stuck.

所以这里的教训是：战略性休息是你‘作弊’时间的方式。战略性休息是你‘作弊’时间的方式。如果感到疲惫，学会休息而非放弃——这是我在网上看到的一句话，不确定出处。

So lesson here is that strategic rest is how you cheat time. Strategic rest is how you cheat time. If you get tired, learn to rest, not to quit. That's a quote that I've seen online before. I'm not sure who said that.

但这句话说：‘如果感到疲惫，学会休息而非放弃。’我们曾邀请迈克尔·托德上节目（如果没看过他的作品，他真是个了不起的人）。他在播客中告诉我，他从导师那里学到：无论发生什么，每年必须休六周 Sabbatical（学术休假），雷打不动。他践行这一原则已持续十年。

But they said, if you get tired, learn to rest, not to quit. We had Michael Todd on, if you haven't seen Michael Todd's work he's a great great guy. He had we had him on the podcast and he told me this story that he learned from his mentor early on. He said, no matter what, I take a six week sabbatical every year, doesn't matter what's happening, I take six weeks off. And he heard this from his mentor and every year he's done this for like the last decade.

他说：‘知道吗？我几年前出了本畅销书，可能是《纽约时报》榜首，至少是畅销榜。连续九周上榜，而第九周正好是我那年 Sabbatical 的第一周。’

And he said, you know what? I had this big book come out a couple years ago, ago. And it was, I think it was, it might've been number one New York Time bestseller, or at least it was a New York Time bestseller. And he goes, it was a New York Time bestseller the first week, second week, and every week up until the ninth week. And that ninth week was the week I had scheduled for my first week of my sabbatical of the year.

‘为什么要休六周？纯粹陪伴家人，不工作，彻底休息。那时我正处于巅峰状态——每周稳居《纽约时报》榜单，媒体采访不断，机会接踵而至。’

Why take six weeks, just family, no work, you know, and I'm resting. And he was like, man, I was in the zone every week. New York Times, I was getting press. I was getting opportunities. I was getting everything.

而在巅峰时刻，过去的我会说，哦，我得推迟这次假期，继续埋头苦干，乘势而上。但他却说，不。我决定停下来稍作休息。那是我的书首次未能登上《纽约时报》畅销书榜单的一周。而他说，我心平气和地接受了。

And at the height and the peak, that's when the old me would have said, oh, I just gotta push this vacation off and just grind and just ride the wave. But he said, nope. I decided to stop and pause. And that was the first week my book didn't make the New York Times the seller list. And he said, I'm at peace with it.

我能坦然接受，因为我着眼长远。这是一场马拉松，而非榨干每一分每一秒的冲刺。他说，这又回到了清晰度的问题，朋友们。当清楚自己想要的生活方式时，你就能创造一个更可持续、可再生、和谐的生活。这并不意味着你不能全力以赴实现目标，但关键在于持久。

I'm at peace with it because I'm in this for the long term. I'm in this for the marathon, not milking every ounce of every moment no matter what. He's like, when I and this is goes back to clarity, guys. When you have clarity about how you wanna live your life, you create a more sustainable, renewable, harmonious life. And it doesn't mean you still can't crush it and accomplish your goals, but this is about longevity.

这是关于拥有美好的关系，良好的家庭互动。所以他这样安排，并表示毫不后悔。我们依然取得了成功，书后来也表现不错，这很好。

This is about having beautiful relationships. This is about having good family dynamics. And so he set it up and he's like, don't regret it. I don't regret it. We still got to crush it and the book is still doing well later and it's okay.

而且我现在精力更充沛，能够撰写下一本书，正是因为那六周的休息，避免了精疲力竭。所以给你的行动建议是：在 burnout 强迫你休息之前，提前在日历上安排真正的休息时间。许多人等到身体垮掉、生病时才被迫停工。不如主动规划休息时间，确保在周末、日常、整年中有属于自己的时光，这是好事。

And I have more energy where now I was able to write my next book because I took those six weeks off as opposed to being burnt out. So some action steps for you is to schedule real breaks into your calendar before burnout forces yourself to schedule them. And a lot of people get sick and unwell where their body shuts down and it forces you to take time off. Instead, just take strategic time off, make sure you're finding time on the weekends, throughout your days, throughout your weeks, in the year where you just, hey, I'm taking time for me. And that's a good thing.

第二点是尝试设立无工作时间段，比如晚上7点后或周末完全不查看邮件和Slack，让自己彻底放松。第三点是建立每晚的小型收工仪式：写下明天的三项首要任务，然后彻底结束工作。把脑海中的想法倾泻到纸上后，就关掉它。

Second thing is try work free hours, right? No emails, no slack after a certain time. Maybe it's 07:00 at night or whatever, or maybe it's the weekends you're gonna completely disconnect from the phone and allow yourself some time to just fully shut down. The third thing is to build a mini shutdown ritual each night where you can write tomorrow's top three tasks, top three actions, then just shut it down and stop. Like get whatever's in your mind out on paper and then shut it down.

允许自己休息，允许自己恢复。你需要这种可再生的能量。休息是生产力的倍增器，记住这一点，我的朋友。

Allow yourself to rest. Allow yourself to recover. You need that renewable energy. Rest is a productivity multiplier. Remember this my friend.

框架五：用感性做决定，用逻辑去行动。95%的决策是情绪化的，但高效能来自于不被情绪控制。我喜欢神经科学家安东尼奥·达马西奥的这句话：'我们95%的决定凭感觉而非逻辑'。我再次引用我的朋友布伦丹·伯查德的解释：犹豫会触发大脑的聚光灯效应，从而放大恐惧。

Framework number five, decide with feeling, act with logic. 95% of decisions are emotional, but productivity comes from not letting your emotions control you. The quote that I love is that we make 95% of our decisions with feelings not logic. This is from a neuroscientist Antonio Damasio who said this we make 95% of our decisions with feelings not logic. And my again, I'll go back to my friend Brendan Bouchard, how he explained how hesitation triggers the brain's spotlight effect, which then magnifies fear.

当我们犹豫不决时，大脑会将注意力集中在某件事上并加以强调，从而放大我们生活中的恐惧。此时，情绪而非逻辑推理主导了我们的决策。有多少人曾因过度关注恐惧而情绪化地做出激进决定——比如‘啊，我做不到’或‘我必须这么做’？那一刻你完全被情绪左右，丧失了理性。但当你承认情绪的存在，仍选择深思熟虑的行动，你就打破了这种思维定式，这是我们所能做到的重要而强大的事。

When we hesitate, it triggers the brain to to put focus and emphasis on something, which magnifies the fear in our life. Instead of logical reasoning decisions, emotions take over in our life. And how many of you who've made drastic decisions out of emotion because you spotlight the fear and you're like, ah, I can't do this or I have to do this because you're so emotional in that moment. You're not logical. But when you acknowledge the emotion and still choose deliberate action, you cheat that mental wiring and that's an important powerful thing that we can do.

当你感到困顿或不堪重负时，可以采取以下行动步骤：首先暂停并自问，是什么情绪导致了这种犹豫？当下驱动你的感受是什么？其次运用五秒法则打断这种循环并采取行动。比如当你想着‘啊，我不知道该怎么办’时，立即倒数：三、二、一，行动起来。

So some action steps for you when you're feeling stuck or overwhelmed, pause and ask what feeling is driving this hesitation? What feeling is driving this right now? Second thing is to be to apply that five second rule to interrupt the loop and to take action. So if you're like, ah, I don't know what to do. Three, two, one, let's go.

让我们付诸行动。因为通过第一个框架——即明确你的愿景和目标，优先寻求清晰度并设定意图——你已具备行动的能力。当这种意图深植于你的本能时，你明知恐惧会来，困惑会来，但你会说：我对自己的目标、愿景和展现勇气的意图非常清楚。所以现在就行动吧。你正在将这些框架融入生活，形成强大的习惯来实现所求。

Let's take action. Because you're able to take action because you're clear on the first framework we talked about, which is getting clarity of your vision, your goal, seeking clarity first, setting the intention. When you have that intention baked into your DNA, you know, fear is coming, you know, confusion is coming and you say, well, I'm clear on my goal, my vision, my intention is to show up with courage. So let's act right now. And you're building these frameworks into your life that create powerful habits for you to accomplish what you want.

第三点是将情绪转化为专注力。为每项关键任务附加积极情绪——可以是兴奋、自豪或好奇心等。第六个框架是：不要只顾奋斗，更要服务他人。这个世界不在乎你的产出。

The third thing is to use feelings for focus. Attach a positive emotion to each key task. Attach excitement, pride, like curiosity, whatever it might be to each task. Framework number six is don't just strive, serve. The world doesn't care about your output.

它在乎的是你的影响力。天啊，世界真的不在乎你的产出，而在乎你的影响。有很多人创造了巨大成果——

It cares about your impact. Oh, man. The world doesn't care about your output. It cares about your impact. And there's a lot of people who've created big results.

但如果这些成果缺乏影响力，那不过是昙花一现。它们只是为成就而成就的产物。你是否对周围人产生了持久影响？你是否提供了服务？是否做了真正有意义的事？

But if it's not impactful results, then it's just kind of fleeting. It's just accomplishment and results for accomplishment's sake. But have you made a lasting impact on the people around you? Have you been of service? Have you done something truly meaningful?

还是你只做了些让自己面上有光的事？因为服务他人能放大生产力。请允许我重申：生产力因服务而放大。我书中引用的这句话说：伟大在于服务，在于用你的天赋影响他人。

Or have you done something only for yourself to look good? Because productivity is amplified by service. Let me say that again to you, productivity is amplified by service. It's a quote that I have in my book It says, greatness is about service. It's about using your gifts to make an impact on others.

当你专注于提升他人时，你创造的涟漪效应不仅能改变他们的生活，也能实现你自身的使命。重申一次，这正是《最伟大的心态》书中所言。这本是我希望16岁、26岁、36岁时就拥有的书——它凝聚了我多年积累的经验教训，以及顶尖研究者、神经科学家、世界级运动员教会我的全部智慧：如何创造可再生能量，明确人生目标，在实现理想的同时对你周围的人产生持久影响。而这正是我们所有人的共同追求。

And when you focus on lifting others up, you create a ripple effect that not only transforms their lives, but also fulfills your own purpose. Again, that is in the book, the greatest mindset. This is the book that I wish I had when I was 16, 26, 36. It's everything I wish I had from all the years and experiences and lessons that I've learned and all the great researchers, neuroscientists, world class athletes of what they taught me on how to create renewable energy, a clear purpose, and accomplish your goals where you're making a lasting impact on the people around you. And that's what we all want.

我们不只是为了自己而追求成功。我们渴望创造改变，影响他人。至少这是我的愿望。你也想有所作为吗？

We don't want to just succeed for our sake. We want to make a difference. We want to impact others. At least that's what I want. Do you wanna make a difference?

你希望自己的人生有意义吗？你渴望知道自己的存在让亲友变得更积极强大，让你走过的每个地方、遇到的每个人都因你而更好吗？你希望激励他们勇敢生活，追逐梦想，去追求真正重要的事物，而不是困于自我怀疑的枷锁中吗？我确信这就是我的追求，而此刻正在观看的你，必然也怀揣同样的渴望。关键在于为人生构建一个强大的愿景——这个愿景既要能点燃你自己，也要能通过你的天赋与策略，在生活、工作或创造中服务他人。

Do you want your life to matter? Do you wanna know that your friends and your family were impacted you in a more positive and empowering way that you left the places and the people better than you found them, that you inspired them to have courage in their life, that you inspire them to go chase their dreams, to go pursue what matters to them instead of being stuck or feeling crippled by their own self doubt and limits. I know that's what I want and I think because you're watching this right now, you want this as well. The goal is to create a powerful vision for your life, is to create a vision that inspires you. A vision that is also able to serve others to help others in whatever your talents and strategies you do within your life or your work or your, what you're creating in your life.

几个关键行动步骤：每天清晨自问'若我今天全情投入，谁会受益？'反之也要思考'若我今天活在自我怀疑中，谁会因此受苦？若我今天缺乏勇气，会伤害谁？拖累谁？谁会因我的怯懦而承受代价？'

So a few key action steps is to start each day with asking yourself, who benefits if I show up fully today? You know, the other thing is who gets to suffer if I show up living in self doubt today? If I lack the courage today, who do I hurt? Who do I pull down? Who suffers because I lacked the courage to go after it?

所以每天先问'全情投入会让谁受益？'其次，将你的首要任务与帮助他人联系起来——无论是客户、家人、团队还是朋友。把当日要务与利他价值挂钩。第三，在夜晚记录一件你服务他人的具体事例：你今天是如何展现价值的？

So ask yourself who benefits if I show up fully today? Second thing, connect your top task to how it helps others, whether it be clients or family or your team or friends. Connect your top task for the day with how this can help someone else. And number three, at the day's end, write down one meaningful way that you showed up in service to someone else. How did you show up?

可以简单如：今早买咖啡时，我向店员微笑提问，创造了有意义的互动瞬间；在工作中，我为同事带来了欢乐而非疲惫，传递了积极情绪与趣味。

It can be as simple as, you know, when I grabbed my coffee today, I smiled and I asked a question of the person who handed me coffee and I built a meaningful moment with that person. With the people I worked with at my my job or my career or my business, I was able to create joy today. I brought joy as opposed to exhaustion to the day. I brought positivity. I brought fun.

我带来了游戏精神、深刻见解与创造力。你今天为服务他人贡献了什么？你如何用自己独特的方式与这个世界对话？

I brought play. I brought insights. I brought creativity. Like, what did you bring to serve someone else today? How did you express your artistic ways with the world around you?

我认为当你能够思考这一点时，你就已经对今天周围的人产生了影响。这是件美好的事。第六个框架就是服务。不要只是奋斗。因为在这个人们想在Instagram上展示精彩瞬间、追求外表光鲜、渴望获得认可和关注的世界里，那是一种奋斗的心态。

And I think when you can think about that, then you made an impact on the people around you today. That's a beautiful thing. And that's the sixth framework is to serve. Don't just strive. Because in a world where people want to have highlight reels on their Instagram and look good and get validated and attention for how they look or what they're accomplishing, that's a striving mentality.

但真正的目标是为生活中想要的愿景而创造，并在追求这个愿景的过程中通过影响周围的人来提供服务。这就是伟大心态的全部概念。它不仅仅关乎如何成为世界上最擅长某事的人、赚大钱、站在世界之巅，而是关于如何通过同样的事情建立有意义的生活并影响周围的人。这才是真正的伟大。

But the goal is to create the vision for the goals you want in your life and be in service while you're pursuing that vision by impacting others around you. That is the whole concept of the greatness mindset. It's not just about how do I become the best in the world at what I can do and make a ton of money and be on top of the world. It's how can I build a meaningful life and impact others around me through the same thing? That is greatness.

但事实是，你来这里是为了提高效率。而效率不是作弊。它是清晰、能量、服务，以及通过日常行动掌握的休息与恢复。这才是效率的真谛。

But here's the truth. You came here for productivity. And productivity isn't cheating. It's clarity, it's energy, it's service, and it's rest and recovery mastered through daily actions. That's what productivity is.

当你应用我们讨论的这些框架——这六个关键框架时，你将不再追逐效率技巧，而是开始活出最高水平的生活。这种生活赋予力量、振奋人心、可持续且和谐。这正是你想要的。如果这个视频以任何方式帮助了你、增加了价值、让你有所领悟，请立即点赞并在评论区留言“是”，如果它对你有价值的话。同时别忘了观看这里的下一个视频。

And when you apply these frameworks that we talked about, these six key frameworks, you'll stop chasing productivity hacks and you're gonna start living at your highest level. A level that is empowering, that's uplifting, that's renewable and that's harmonious. And that's what you want. And if this video has helped you in any way, has added value in any way, gotten any insights, make sure to like this video right now and leave a comment yes, if it added value to you. And also make sure to check out this next video right here.

这个视频会真正帮到你。观看过的人留下了许多关于这个视频影响的精彩评论。它关乎你一直以错误方式显化的东西。而我最终是如何找到财富、爱与目标的。请务必立即观看这个视频。

This one will really help you. The people who've been watching this have been leaving some incredible comments about the impact on this video. It's all about what you've been manifesting the wrong way. And here's how I finally found wealth, love, and purpose. Make sure to check out this video right now.

它将真正帮助你在生活中建立一个不会感到不堪重负和停滞的显化过程。我想提醒你，如果最近没人告诉你：你被爱着，你值得，你很重要——我感激你，期待下周在视频中再见。希望你喜欢今天的节目，并在通往伟大的旅程中受到启发。请查看描述中的节目笔记，获取今天节目的完整概述及所有重要链接。如果你想每周获得与我个人的独家额外内容以及无广告收听体验，请务必订阅我们在Apple Podcasts上的Greatness Plus频道。

It's gonna really help you create a manifestation process in your life where you're not feeling overwhelmed and stuck. And I wanna remind you, if no one's told you lately that you are loved, you are worthy, and you matter, I'm grateful for you, and I can't wait to see you next week in our videos. I hope you enjoyed today's episode and it inspired you on your journey towards greatness. Make sure to check out the show notes in the description for a full rundown of today's episode with all the important links. And if you want weekly exclusive bonus episodes with me personally, as well as ad free listening, then make sure to subscribe to our Greatness Plus channel exclusively on Apple Podcasts.

在社交媒体上与朋友分享这个视频，并在Apple Podcasts上给我们留下评论。在评论中告诉我你喜欢这期节目的哪些部分。我真的很喜欢听到你们的反馈，这有助于我们了解如何在未来更好地支持和服务你们。我想再次提醒，如果最近没人告诉你：你被爱着，你值得，你很重要。现在是时候走出去，做些伟大的事情了。

Share this with a friend on social media and leave us a review on Apple Podcasts as well. Let me know what you enjoyed about this episode in that review. I really love hearing feedback from you, and it helps us figure out how we can support and serve you moving forward. And I wanna remind you of no one has told you lately that you are loved, you are worthy, and you matter. And now it's time to go out there and do something great.