托尼·罗宾斯谈如何通过习惯与技能重掌人生！

你研究了这么多关于心态、神经科学、身体、营养以及各种医学知识。你现在晨间习惯有什么新变化吗？是什么真正加速了你在这个层面的生产力、快乐和平静？

You've been researching so much about mindset, about neuroscience, about the body, about nutrition, about all the different medical things that are out there. Is there something new that you do with your morning routine now that is different then? And what has really helped accelerate your productivity, your joy, your peace at this level with your morning routine?

嗯，我有一些基本原则从未改变。你知道，我每天早上第一件事就是泡冰水澡。我和很多人分享过这个习惯——不是因为我有受虐倾向，而是因为它能促进淋巴循环。跳进去时感觉永远不好，但出来后你会感觉棒极了。

Well, I have certain fundamentals that haven't changed. You know, I think I've shared with you before, the first thing I do every single morning is I go in freezing cold water. And I've shared this with many people. It's not because I'm a masochist, but because it moves the lymph of your body, as you well know. And when you jump in, it never feels good to go in, but getting out, you feel incredible.

但我这么做另有原因。这是为了训练我的大脑——当我说‘现在’，就意味着立刻行动。我不会因为水冷就站在那里犹豫说‘等我准备好了再说’。老实说，我从未期待过跳进冰水的早晨。

But I do it for a different reason. I do it to train my brain to say, when I say now, it means now. When I say go, we go. I don't stand there because it's cold and go, maybe in a minute when I'm ready. And I and I think I've shared with you before, I don't think I've ever had a morning I look forward to jumping in that water ever.

但我始终坚持，因为这是对大脑的训练。我们就是这样运作的。如果每天这样训练大脑，它就能应对生活中更困难更重要的事。之后我会做十分钟的‘ priming’练习（你应该熟悉这个），我选择十分钟是因为如果要求二十分钟，人们总会说没时间。但如果连十分钟都不愿为人生投资，那也不算什么人生。

But I always do it because I've trained my brain. This is how we work. And if you train your brain to do that every single day, then it'll do it on the more difficult and important things in life. But I also then I do my priming, I think you're familiar with, which is I do ten minutes and I pick ten minutes because if I said do twenty minutes or thirty, I don't have time. But if you don't have ten minutes for your life, you don't have much of a life.

这十分钟的练习过程，如果有人想了解具体内容，可以去tonyrobinson.com/priming看免费视频。核心是通过剧烈改变身体状态，用三个步骤让大脑进入预备状态。多数人以为想法是自主产生的，但你我读过研究，知道真相并非如此，对吧？

So I do this ten minute process. And if people want to know it rather than walk through it right now, they can go to tony robins forward /priming. There's a video, it's free. But the essence of it is, I change my body radically and I do three things to make sure that my brain is primed. And what I mean by primed is, most people think their thoughts are their thoughts, Lewis, and you and I know better, cause you and I have read the studies, right?

‘Priming’是心理学原理：你以为某些想法是自己的，其实常由环境塑造。哈佛做过系列研究，比如他们雇了两个演员，用完全相同的方式接触100人——

Priming is a psychological principle where you think thoughts and you think they're yours, but very often they're created by the environment. So one example was Harvard has done multiple studies on this. And one of the studies they did was taking people, walking up to people. They hired two actors. They walked up to a 100 people.

男女演员都拿着咖啡走向陌生人说‘能帮我拿一下吗？’，然后假装掏手机。大多数人都接过了咖啡杯，尽管周围根本没人需要帮忙。

They had to do the exact same thing, men and women. And what they did is they'd walk up with a cup of coffee in their hand and they'd look at you and go, here, would you hold this for a second? And they look down and reach in their pocket to pull out their phone. And most people then take the coffee. There's nobody there.

你并不打算把它还回去，对吧？然后他们就在电话里做他们该做的事。他们把东西放回去，说非常感谢，然后拿回咖啡走开了。但大约二十分钟后，如果你在商场或学校校园之类的地方，会有人拿着写字板过来给你20美元，并说：听着，我知道这听起来很疯狂，但如果你愿意给我三十秒时间，这20美元就是你的了。

You're not looking to give it back. Right? And then they do what they do on the phone. They put it back in, they go, thank you so much, and they take their coffee back and they walk away. But then about twenty minutes later, if you're at a mall or a school campus or whatever, a person comes by with a clipboard and they give you $20 and they say, listen, I know this sounds crazy, but if you'll give me thirty seconds of your time, the $20 is yours.

我需要你读两分钟这个，就是这个小故事，然后回答我三个问题。有趣的部分来了：一半人的反应超过80%，另一半则有80%的差异。问题是这样的：他们读的是同一个故事，但一半人拿到热咖啡，另一半人拿到冰咖啡。

I need you to read two minutes of this, literally this little story, and then just answer three questions for me. Here's the interesting part. Half the people have a reaction more than 80% and half have a reaction 80% difference. And here's the question. They read the same story, but half the people are handed hot coffee, half the people are handed iced coffee.

他们问的问题是：读完几段后，你会如何描述故事中的主角？拿到热咖啡的人中有81%认为这个角色热情真诚（79%到80%，79.8%，几乎只有1%的差异，你知道这是自然波动），而拿到冰咖啡的人则说这个角色冷漠无情。我可以给你列举20个类似的研究，揭示你的大脑如何被环境条件反射或启动，绝对会让你震惊。想想过去两年新冠疫情带来的影响，以及多少人的大脑生活在恐惧中。在我的新健康书里提到，除了80岁以上或患有四五种合并症的人群外，死于新冠的人中有79.8%是肥胖者——这是你可以主动改变的首要因素。

And the question they ask is, how would you describe the main character of the story after they read a few paragraphs? And the people who are handed hot coffee say the person is warm and genuine, 81% of the people, 79 to eighty, seventy nine point eight, it's almost it's a 1% difference, you know, natural variability, who are given the iced coffee, say the person is cold and uncaring. I could tell you 20 studies like that, that would blow your mind how your brain is conditioned or primed by the environment. And think about all that's gone on with COVID over the last two years and how many people's brains live in fear. And in my new health book, put in there just to remind people with COVID, outside being 80 years old, the number one or having four or five comorbidities, number one factor, eighty percent of people die of COVID, seventy nine point eight percent are obese.

这是你可以采取行动的事情。根据CDC的数据，第二因素是恐惧。因为焦虑会导致人们呼吸急促、恐慌，整个神经系统开始关闭。仅恐惧就足以让你的免疫系统瘫痪。我们大多数人并不明白，你无时无刻不在被外界启动。

That's something you can do something about. The second factor, according to the CDC, is fear. Because anxiety makes people get short of breath, they freak out, and their whole nervous system starts to go shut down. Your immune system can be shut down just by fear alone. And so this experience of life that we have, most people just don't understand that you are being primed all the time.

除非你主动自我启动，否则就会被环境所启动。多数人都没意识到——无论你是否察觉，此刻你的大脑正被算法持续地条件反射和触发，特别是在社交媒体上。所以我要掌控自己的大脑，为此我快速做三件事。

And unless you prime yourself, you're gonna be primed by the environment. Most people understand that your brain right now is being conditioned and triggered whether you know it or not. If you're in any social network, it's being done continuously by algorithms. So I wanna take control of my brain. So I do three quick things.

第一，在调整身体状态后的十分钟里，我花三分钟专注回忆生命中三件感恩的事——通常选两件大事和一件小事，小到女儿脸上的笑容，或是拂过皮肤的微风。但关键是要身临其境般地回忆，就像记住坐过山车时冲下陡坡的瞬间那样，我采用沉浸式联想的方式。

One, I take three minutes of those ten minutes after I've changed my body, and I focus on three different events in my life that I'm grateful for. I usually pick two big ones and one small one. It could be as simple as a smile on my daughter's face, the wind against, you know, my skin. But I really I don't like if you've ever been on a roller coaster and you remember the roller coaster over there, it's not the same as remember going over the edge like you're there. So I do it in an associated way.

这会改变你的生化状态。听起来可能像‘积极思考’的陈词滥调——‘我要感恩’。但这确实有价值，因为破坏你事业、生活和人际关系的两大情绪就是愤怒与恐惧。而你不可能在感恩的同时感到愤怒。

And it changes your biochemistry. Now it sounds pretty, you know, positive thinky. I'm gonna be grateful. But there's a value to it because the two emotions that mess up your business, your life, your relationships are anger and fear. And you can't be angry and grateful simultaneously.

你无法同时感到恐惧和感恩。所以我以这个心态开始每一天，这不是虚假的积极心理暗示，而是真实的体验。它实际上教会你的身体进入那种状态，因为否则，在当前环境下，我们面临着大量不确定性和恐惧。然后我会快速进行这个三分钟的过程，有点像一种祝福仪式。

And you can't be fearful and grateful simultaneously. So by starting my day with that, and it's not some fake pump up positive thinking, they're real experiences. So it literally teaches your body to go in that state because otherwise, the environment we're in right now, there's a whole deal, a lot of uncertainty and fear. Then real fast, I do this three minute process. It's kind of like a blessing.

最后三分钟被称为'三分钟成长'，我会专注于三件想要完成的事。但我不只是想着要完成它们，而是像已经完成那样去看见、感受和体验。我怀着感恩之心庆祝，这能训练你的大脑。

And then three minutes, the last three minutes are called three to thrive, where I focus on three things I want to accomplish. But instead of thinking I want to accomplish, I see, feel, and experience it as done. I feel grateful. I celebrate it. And it trains your brain.

十分钟内我就完成了。第三件事是立即给某人发送一条真诚的赞美信息，可能是文字或语音。我不会简单说'干得好'或'你真酷'，而是具体说'周二我看到你和孩子们相处时，多付出了二十分钟，别人都没这么做。我想让你知道，我注意到了，觉得这非常了不起'。

So in ten minutes, I'm done. Third thing that I'll do, I immediately send a message or a text or an audio message to somebody as a sincere compliment. And I don't go, dude, great job, or wow, you're cool. I say, listen, I saw you on Tuesday with those kids, and I saw you take that extra twenty minutes, no one else did. And I just want you to know, I saw that, I thought that was incredible.

我总是非常具体，让他们知道这不是空洞的积极口号，而是真诚的行动。这让我不断发现同事的优点。第四件事是处理当天最棘手的任务，解决那个最难的问题。因为完成后，其他事情都会势如破竹。这四点就是我的核心原则。

So I'm always very specific, so they know it's not just some positive thinking bull call, it's sincerely doing it. It makes me constantly look for the good in the people I work with. Fourth thing I do is whatever I don't want to do, the most challenging part of the day. I want to go handle that problem, I want to handle that issue, Cause after you do that, everything has momentum. So those four are my core.

关于锻炼方面，为了获得更多精力、活力和力量，我刚完成一本叫《生命原力》的书，花了三年时间。书中根据你的目标、人生阶段和需求（是追求更多精力还是力量，或是延长生命质量）给出了详细指导。

Now my workouts, what I've done to be able to have more energy and vitality and strength. I just finished a book called Life Force. I spent three years on it. And in there I give all the details of what to do depending upon what your goals are and what your direction is, stage of life, what you're Are you looking for more energy or more strength? Are you looking to extend the quality of your life?

你是否正在应对某种疾病？要知道，我写《金钱：掌握游戏》时采访了当时全球50位最精明的金融专家，如瑞·达利欧、沃伦·巴菲特等。而这次我采访了167位诺贝尔奖得主、科学家和全球顶尖的再生医学专家，所以书中没有任何主观臆断。

Are you dealing with a real disease? And you know, I did Money Master the Game and I interviewed, you know, at the time, 50 of the smartest people in the world financially. Ray Dalio, Warren Buffet, etcetera. This time I interviewed a 167 Nobel laureates, scientists, and the greatest regenerative doctors on the face of the earth. So there's nothing in here that's my opinion.

所有内容都基于科学，包括那些你以为二三十年后才会实现、却已在当下发生的技术，以及FDA正在审批的、未来12到36个月内将面世的突破性成果

It is all science and it's stuff that you would think would happen twenty or thirty years in the future that's happening either right now or the things that are coming in the next twelve to thirty six months that the FDA is currently looking at

为了获得认可。我想就你提到的一件事进行跟进，我认为很多人不会这么做，而你做得非常出色。我多次目睹你这样做。你提到你会主动联系别人，会给某人发短信。

for approval. I want I wanted to ask you a follow-up to one thing you mentioned there, which I think a lot of people don't do, which I think you do incredibly well. I've seen you do this many times. You mentioned you reach out to someone. You'll text someone.

你会发送语音留言或视频消息，或者打电话给他们，只是打个招呼，告诉他们你注意到了他们做得好的地方并表示赞赏。我认为很多人不会这么做。为什么这对你个人如此重要？为什么你认为即使每周只做几次，也能帮助许多人摆脱自我，克服焦虑和压力？我知道你每天都这样做，但哪怕只是每周发几条短信。

You'll send a voice note or a video message, or maybe you're calling them or just saying hi to them and telling them you're acknowledging something that they're doing well that you appreciate. I don't think that many people do this. Why is this so important for you personally? And why do you think this would help so many people get out of themselves and overcome anxiety and stress if they did this even a couple of times a week? I know you do this every day, but just a couple texts a week.

为什么这对人们如此有价值？

Why was this so valuable for people?

首先，我喜欢与人交往。我喜欢真诚——如果你只是为了恭维而打电话，却不真诚，任何人都能感觉到。我不会做那种虚伪的事。我以发现他人的优点或才能为荣。我也知道，被认可的事物往往会成长。

Well, number one, I love people. So I love to sincere if you just call someone to make a compliment and it's not sincere, anybody can feel that. I don't do that shit, you know. It's like I I pride myself in finding the goodness in people or the skill sets in people. And I also know that what is acknowledged tends to grow.

因此，我希望他们感受到被欣赏的感觉。我希望他们知道，我看到了那些不为人知的努力。这才是重要的——不是别人如何看待你，而是你真实的模样。当你真诚地认可某人，注意到别人没注意到的事情时，这也会深化你所有的关系。

So from standpoint of that, I I want them to feel that feeling of being appreciated. I want them to know I see what's happening behind the camera, so to speak. You know, it's like, that's what matters. It's not how everybody else sees you, it's how you really are. And then it also deepens every relationship you have when you sincerely acknowledge somebody and you notice something other people don't notice.

因此这加深了彼此的联系。对我来说，生活质量取决于两件事：你的情绪和你的关系。如果我的情绪糟糕，我的人际关系也会很糟。但如果我情绪良好，并能将这种积极情绪传递给他人，就会让我感觉更有活力。所以我这样做既为自己，也为他们。

And so it deepens the connection. And to me, quality of life is a quality of two things, your emotions and your relationships. And, you know, if my emotions are terrible, my relationships are going to be terrible. But if I have great emotions and I can extend that out to help other people, then it just makes me feel more alive. So I do it for me and them.

这是一个良性循环。

It's a virtuous cycle.

对，没错。我觉得当人感到压力时，最好的解决方法就是你说的——专注于感恩的事物，跳出自我，开始关注他人。这样你就能建立更深层次的关系，并在这个过程中感觉更好。

Right. Yeah. And I think if someone's feeling, you know, stressed, the easiest way to overcome that is do what you said, which is focus on things you're grateful for and get out of yourself and start acknowledging someone else. And you'll you'll you'll build that deeper relationship and feel better in the process.

是的。当你获得正向动力能量时，就去攻克一天中最困难的任务。当这成为习惯后，最困难的事会变得越来越小，因为你感觉自己越来越强大。有了这种势头后，再去应对下一个难题时，甚至都不会觉得困难了。

Yeah. Now now you got positive momentum energy. Now you attack the most difficult thing of your day. And when you make that your habit, it the most difficult thing gets smaller and smaller because you're feeling stronger And and stronger, then you have momentum. And so now you attack the next difficult thing, and it doesn't even feel difficult at that point.

但关键在于我们多数人没意识到——根据你采信的研究数据，我们日常行为的45%-55%都是习惯使然。习惯的美妙之处在于无需思考。就像我小时候第一次开手动挡汽车时，要同时操作这个、那个、还要看后视镜，简直手忙脚乱。但一旦掌握后，99%的驾驶动作都成了习惯，大脑就能腾出来做其他事。

But the whole secret is most of us don't realize, depending on which researcher you buy into, somewhere between 4555% of what we do is habitual. And the great thing about habit is you don't have to think. So I don't know about you, but the first time I tried to drive a stick shift car when I was a little kid, it's like, I'm supposed to do this, this, this, watch the rearview mirror and the It's too much. Yeah. But once you learn it, most of driving, 99% of it is habits, so now your brain is free to do other things.

这就是习惯化的价值。但习惯化的弱点在于它会阻碍成长，让人失去鲜活感。所以生活中需要找到这种平衡。

That's the value of making something habitual. The weakness of making it habitual is you don't grow. Right? The weakness of making it habitual is you don't feel fully alive. So it's like you've got to find that balance in your life.

如果能培养出对思维、身体、情绪和他人都有益的习惯，就让这些习惯主导生活。就像健身，你我都是健身狂。初期健身很痛苦，但到了我们现在这个阶段，如果不锻炼反而会感到烦躁郁闷，对吧？

But if you can create habits that make you do the right things for your mind, your body, your emotion, and for others, then let those take over. Then it becomes it's like working out. You and I both are workout nuts. And it's like, in the early days, it's hard to workout. At this stage of my life or yours, if you didn't work out, I don't work out on my bed as you'd be pissed off and frustrated, right?

健身已成为你身份的一部分。最初它是你最不想做的事，但一旦融入生活，就能释放能量去追求生命中其他重要事物。

You need to work out. It's a part of who you are now. In the beginning days, it's like the last thing I wanted to do. But once it's in your life, that now frees you up to use that energy for everything else that matters in your life.

确实如此。两年半前我有幸去你在斐济的岛上，和迪恩等一群人共度了一周。当时你有个预言说：凛冬将至。

Yeah, absolutely. Two and a half years ago, had I had, the privilege of being in your your island in Fiji and spending about a week with a small group of people, Dean and a bunch of other guys and gals. We got to spend some time with you and you had a prediction. You said winter is coming.

是的，我做到了。

Yes, I did.

而且，你知道，迪恩告诉我，你在过去四十年里预测了许多事情，比如经济走势、世界局势以及各种危机。你几乎站在接触世界顶尖人才的最前沿，所以你能在事情发生前就洞悉先机。你曾对我们说‘凛冬将至’，很可能早在两年前你就预见到了这一点。

And, you you know, Dean has told me that you have predicted many things over the last, you know, four decades in, you know, the economy and what's happening in the world and all these different crises. You're you're kind of on the front lines of access to the most brilliant people in the world. So you you know what's happening before it happens. And you said to Us winter is coming. You probably knew this two years prior to that.

你还说，虽然不知道具体时间，但寒冬即将来临。结果大约四五个月后，它真的来了，对许多人造成了沉重打击，而且正如你所说，过去几年这种冲击仍在持续。别以为它会很快放缓——可能看似出现希望时，又会突然迎来新一轮冲击波，无论那是什么。通过与新书中各位专家的研究，你学到了哪些方法能让我们真正重新掌控自己的心智与健康，以新的方式在持续寒冬中保护自己？因为看起来这寒冬短期内不会结束。

And you said, you don't know when exactly, but it's coming soon. And then, I don't know, four or five months later, it hit and hit hard for a lot of people, and it's still hitting hard like you're talking about over the last couple of years. And don't think it's gonna slow down anytime soon. May it seems like there's might be some hope and then boom, another wave and then another wave of something, whatever it is. What did you learn from researching in the new book with all these different experts on how we can really take back control of our mind, our health in in new ways to support us when the winter continues to hit because it doesn't it doesn't seem like it's going away anytime soon.

你触及了一个关键点。我想向所有听众播下一颗种子：我们正处于寒冬的中段。但我希望今年能成为转机的开始。不过寒冬仍在继续——太多人已被驯化成恐惧状态，太多企业被迫停业。

You're hitting on a huge note. I'd love to plant a seed with everyone listening and that is we're about halfway through winter. But my hope is this is the year where that part starts to change. But we're still in winter, meaning so many people have been conditioned to be fearful. So many businesses have been shut down.

孩子们长期失学已产生后续影响。同时我们也要以史为鉴——想想看，人类何时真正成为地球的主宰？当他们做出一个关键区分时。私下交流时我曾向你分享过这个观点。

Our children have kept out of school for such a long period of time that there's aftereffects on that. And it's also you wanna be a student of history. Think of it this way for a second. When did mankind really become a dominant force on Earth when they made one distinction? I've shared this with you when we were private.

记得我告诉过你，无论身处哪个时代，要想成就非凡人生必须掌握三项技能。牛津等大学的研究显示，到2040年现有半数职业将消失，听起来遥远，但距今仅十八年。对我的孙辈和女儿而言，该重点培养什么能力？作为‘卓越学院’，首要技能就是识别模式——当人类认识到季节规律时，整个世界为之改变。

Think I told you there's three skills that you wanna master if you want an extraordinary life no matter what decade we're in. You know, you know, you've probably read Oxford and many other universities are doing these studies where they say half the jobs we have today will be gone by 2040, which sounds like a long time, but it's eighteen years from now, and that'll go like this. And so my grandkids, my daughter, it's like, what do want to help him with? Well, the first skill you got to master to be great, you know, you're the school of greatness, is the ability to recognize patterns. When humanity recognized the pattern of the seasons, the whole world changed.

因为我们从四处迁徙、暴露于风险中的狩猎采集者，转变为懂得‘春种、夏护、秋收、冬藏’的规律，这首次催生了社群，继而发展出城市与国家。同理，当你意识到人生也有四季轮回时，命运就会改变。

Because we went from hunter gatherers trying to survive from place to place where we're exposed to everything to wait a second. If we plant in the springtime, we protect in the summer, we reap in the fall, and then we hang on to some of that so we can live through the winter. That created communities for the first time, and then eventually cities and states and countries. So that changed the world. What'll change a person's life is when you realize there's also a set of seasons in your own life.

不妨这样想，0到21岁是人生的春季。春天万物生长容易。你无需过多作为。孩子的成长自然而然。有些人拥有被呵护的童年，而我们中有些人则不然。

And so think of it this way, zero to twenty one is springtime. Things are easy to grow in springtime. You don't have to do that much. Growing as a kid happens naturally. And some people live a protected childhood, not some of us not so much.

但总体而言，生活始终在支持你。它给予你、教导你、与你分享。当你从21岁到41岁，或22岁到42岁——无论你想讨论哪个区间（有人16岁就进入这个阶段，有人25岁才到达）——此刻你已身处现实世界。现在你要验证在春天学到的知识。这是炎热的夏季，你会震惊地发现：亲密关系中的承诺与想象截然不同。

But overall, life is supporting you. It's sending you, teaching you, sharing with you. Now when you get from, you know, 21 to 41 or 22 to 42, whatever range you wanna talk about, some people get there at 16, some people get there at 25, you now are in the real world. And now you go test what you learned in your springtime. And it's a hot summer and you find out, holy shit, a relationship's different than I thought it was when I'm in an intimate relationship committed.

它并非我轻易构想的那般美好。我也并非自以为的无坚不摧。更没能如19岁宣称的那样，早早成为美国总统和亿万富翁。于是你开始学习、验证、认清现实。这是人生至关重要的阶段。

It's not the thing I just envisioned so easily. Or I'm not as bulletproof as I thought I was. I'm not president The United States already and a billionaire like I said I was gonna be when I was, you know, 19. So you start to learn, test, figure out what's real. And it's an important stage of life.

42岁到62岁是你生命的力量阶段，是收获的季节。若你在春夏辛勤耕耘，勇敢播种，此刻便是硕果累累之时。这是你真正成为领袖的阶段。虽然每个人进度不同，但这个阶段值得深刻理解。

42, 43 to 62, 63 is the power of your life. It's the reaping time. If you worked hard in the spring and the summer, and you put yourself out there and you planted, it's a reaping time. It's a time when you really become a leader. Just everyone's different, some sooner or later, but it's a great stage to understand.

若你足够幸运，从63岁活到83岁，甚至83岁到103岁——目前人类最高龄记录是119岁——你将迎来延长的生命终章：成为导师、分享智慧、创造影响。或许在人生尾声，在你守护众人之后，会重新获得他人的照料。这就是生命的循环。但还存在第三种模式——历史周期。最强大的人不仅擅长模式识别，更掌握第二种技能：模式运用。

And then if you're lucky, you go from 63 to 83 and maybe 83 to a 103 or the oldest living humans, a 119, you have an extended final season of your life where you get to be the mentor, you get to share, you get to make a difference. And maybe towards the end of your life, people look out for you again after you looked out for everybody else. That's kind of the cycle of life. But then there's a third pattern, and that's a cycle of history. The most powerful people, by the way, have used not only pattern recognition, but the second skill, pattern utilization.

他们洞察模式并加以利用。比如杰夫·贝索斯如何成为世界首富？答案很简单：他早期就研究互联网的发展趋势，预见到其爆发性增长——这种潜力在其他领域前所未见。

They see a pattern and they use it. So you'd say, how did Jeff Bezos become the richest man in the world? And the answer is simple. He studied the growth in the Internet at an early stage and saw how explosive it was. It was like nothing else he could see.

他明白任何产品（从书籍入手最容易）都是切入点。真正领悟的秘诀是：便捷性才是人们最看重的价值。当他专注这一核心差异时，不仅识别并运用了模式——真正的模式大师还能创造自己的模式，对吧？

He just figured any product, books, was easy one to start with, but he got himself in. And then he started to learn the real secret. The convenience is what people value more than anything else. And when he honed in on that one distinction, he not only recognized the pattern, used the pattern, the people that are real masters create their own patterns. Right?

你先演奏别人的音乐，直到技艺纯熟便能创作自己的音乐，对吧？类似的过程也在人类发展中上演。我们看到自然界有四季更替，人生有不同阶段，历史也有其周期。请听我细细道来。

You play everybody else's music, and then eventually you get good enough you can create your own music. Right? So the similar thing happens. And so what's occurred is in humanity, is you go through there's this seasons in nature, there's seasons in my life, and then there's seasons in history. So watch this.

这让我对所有观众充满希望。首先，寒冬不会永驻。战争不会永恒，万物皆变，一切终有尽头。

This is what gives me great optimism for everyone watching here. First of all, winter's not forever. No, you know, war lives forever. Nothing. Everything changes and everything ends.

这意味着新事物必将诞生。你可能不喜欢这种变化，但这就是生活的本质。而寒冬的好消息是——春天总会接踵而至。历史上，有些寒冬漫长，有些短暂，但春日从不缺席。黑夜之后是什么？

And means that means something new occurs. You may not like it, but that's how life is. And the good news about winter is it's always followed by springtime. Historically, some winters are long, some are short, but they're always followed by springtime. What follows the night?

白昼。若你是上帝或宇宙，这样的安排多么精妙啊！请各位听众设想一下：如果你生于1910年？

The daytime. What a cool way to set it up if you were God or the universe. Right? So imagine for a second, all of your listeners or viewers, and you think about it too. What if you're born in 1910?

你已了解人生四季的规律。从1910年起，未来二十年间你将见证历史：一战结束，世界欣欣向荣，汽车、收音机等新技术涌现。接着发生了什么？繁荣大爆发，咆哮的二十年代。

Now you know the seasons of a person's life. So from 1910, the next nineteen, twenty years of your life, you're gonna be absorbing what was happening. World War one ends, the world looks like it's a great place, new technology, cars, radio. And then what happens? An explosion of abundance, the roaring twenties.

那时你十四五岁，迫不及待想开车兜风。但当这个人19到21岁步入人生新阶段时，时间来到1929年。突然之间，人们跳楼轻生，大萧条来临，沙尘暴肆虐，失业潮席卷。景象惨不忍睹，事实也确实如此。

And so you're a kid, you're 14, 15 years old, and you're like, I can't wait to get a car to go. But what happened when that person hit the next stage of life, 19, 20, 21 years old? As they came of age, it's 1929. And suddenly, people are jumping out of buildings, total depression, dust bowl, nobody's got jobs. It looks horrific, and it was horrific.

但他们获得喘息了吗？没有。当他们29岁时，时间来到1939年。想想看——第二次世界大战爆发了。

But then did they get a break? No. When they turned 29, it's nineteen thirty nine. So think about it now. World War two breaks out.

你我都不记得了。我们当时不在场，但任何经历过的人都会告诉你，那时看起来整个世界都要毁灭了。希特勒横扫欧洲，轰炸伦敦，字面意义上我们熟知的世界似乎就要终结。

You and I don't remember. We weren't there, but anybody who was alive will tell you. It looked like the whole world was gonna end. Hitler was sweeping across Europe, bombing London. It literally looked like the world as we know it was over.

而像千禧一代或Z世代这样的群体，很多人会取笑他们，称他们为墙花之类的，我记不清具体用词了。然后千禧一代和Z世代还在争论停车停中间还是边上这种'你老了'的问题。我是说，这太荒谬了。当年同样荒谬的事情也在发生——这些人被称为'摩登女郎'。

And this group of people, like millennials or z generation, a lot of people make fun of and they go there, you know, whatever, wallflowers, I forget the terms they use. And then the millennials and z generation argue about you're old because you parked in the middle versus the side. I mean, it's it's bullshit. The same bullshit was happening then. These people are called flappers.

他们确实不负责任。但这里有个历史规律：好时代造就弱者，弱者造就坏时代，坏时代造就强者。

They were irresponsible. But here's this here's history and one thought. Good times create weak people. Weak people create bad times. Bad times create strong people.

强者又创造好时代。这就是世界历史不断循环的真相。那个曾经软弱的世代因时代需要而变得坚强，最终成为了英雄。想想看1930-40年代与战后1945到1963年肯尼迪遇刺前的巨大差异吧。

Strong people create good times. That's the history of the world over and over and over again. And so what happened is that generation who was weak became strong because the environment demanded it. They became the heroes. And think about how different the nineteen thirties and forties were versus after the war '45 through fifties up until Kennedy '63.

那二十年被许多人视为美国最辉煌的时期——当然对非裔美国人并非如此，女性处境才开始改善。但想想肯尼迪遇刺后，罗伯特·肯尼迪和马丁·路德·金相继被杀，六七十年代与八九十年代的巨大反差。

That twenty year period was what a lot of people thought was the greatest time in America. Now, certainly wasn't if you're African American. Start to become better if you're a woman. But then think about after Kennedy died and Robert Kennedy is killed and Martin Luther King is killed. Think about the sixties and the seventies, how different they were than the eighties, nineties, February.

历史就是这样周期性轮转。我能给你展示罗马千年历史中的这些周期。强烈推荐一本叫《世代》的书——25年前我为克林顿工作时他送我的，700页的大部头。同作者威廉·斯特劳斯和尼尔·豪还写了本更实用的精简版叫《第四次转折》。

So we go through these seasons. I could show them to you a thousand years of Roman history, and you can see them. There's a book I highly recommend. Bill Clinton gave me this book called Generations when I was working with him twenty five years ago, about a 700 page book. But the same authors, William Strauss and Neil Howard wrote a smaller book, which might be more helpful, and I call it's called The Fourth Turning.

我在1997年读过这本书。它揭示了历史的四季轮回，每个人都会经历自己的'寒冬'——有人在二十多岁，有人在四十多岁。

I read it in 1997. And it shows you the seasons of history and how everybody enters that. Like, everyone's gonna have winter. Some are gonna have it in their twenties. Some are gonna have it in their forties.

有些人会在六七十岁或八十岁时经历它，有些人则在童年时期就会遇到。然后我们都将度过这些几乎具有历史意义的季节，因为老一辈人去世后，所有人都失去了那些教训，不幸的是，我们往往不得不重新学习某些课程。所以我想让你知道，如果现在看起来非常糟糕，如果你遵循这些周期，我们大约正处于冬季的中段。而冬季通常始于金融寒冬，这正是我之前提到的。

Some are gonna have it their sixties or eighties. Some are gonna have it when they're children. And then we all move through these seasons that are pretty much historic because the older person dies, everybody loses that lesson, and then we tend to, unfortunately, have to relearn some lessons again. So I want you to know that if it looks really horrible right now, if you follow those cycles, we're about halfway through winter. And winter usually starts with a financial winter, which was I was referring to.

我并未预测到这场疫情。但八十年前也曾有过大流行，对吧？除此之外，总会有一场大战。可能是网络战，可能是与中国的战争，但毫无疑问，我们尚未解决将要面对的问题。

I did not predict the pandemic. But there are pandemics as there were eighty years ago. Right? But in addition to that, there's always a great war. And it could be a cyber war, it could be a war with China, but there's no question, we are not done with what we're gonna deal with.

事实上，我正在阅读——保持前沿的方法之一就是不断研究历史，因为人们常说历史不会重演，但会押韵。这本书适合任何真正想了解世界走向的人，它就是雷·达里奥的新作《变化中的世界秩序》，简直令人惊叹，涵盖了五百年的历史。我的观点是：领导者预见未来，失败者被动应对。若能预见即将发生的事，你就能真正把握先机。

In fact, I'm reading right now, you know, one of the ways I stay on the cutting edge is I'm constantly studying history because, you know, people say, you know, it it doesn't repeat itself, but it rhymes, you know. And this is a book that anybody who really wants to know where the world's going, it's Ray Dalio's newest book, The Changing World Order, I mean, it it's it's incredible. It's five hundred years of history. So my whole thing is leaders anticipate, losers react. If you can anticipate what's coming, you can really take advantage.

如果等到危机降临才行动，你就会陷入困境。因此我认为，在这个时代，只要你愿意变得更好，这一年就会更好。明白吗？冬季也可以很美。如我之前所说，你可以冻死，也可以滑雪、玩单板，与家人共度美好时光并有所建树。

If you wait till it hits you, you're in trouble. So I think we're in a time where you're gonna it's gonna be a better year if you're willing to be better. Right? You know, winter can be a beautiful time. As you've heard me say before, you can freeze the death or you can ski and snowboard and have a great time with your family and build something.

这样当春天来临时，你就能真正抓住机遇。但纵观世界，最成功的企业往往诞生于寒冬。《财富》1000强中68%的企业创立于经济衰退或萧条期——无论是大萧条时期的迪士尼、埃克森，还是经济衰退期的必胜客、联邦快递或苹果。所以这是属于你的时代，但你必须理清思路，保持旺盛精力。

And so then when spring comes, you know, you can really take advantage. But if you look at the world, the most successful businesses started in a winter. 68% of the fortune 1,000 were started in either a recession or a depression. I don't care if you're talking about Disney or Exxon in the depression or Pizza Hut or FedEx in a recession or Apple in a recession. So this is your time, but you have to get your head straight and you got to get your energy strong.

当大多数人被关在家中、孤立无援、只听到恐惧消息时，做到这点并不容易。所以你必须重新掌控局面。

And that's not easy when most people are shoved in their houses and isolated and heard nothing but fear. So you got to take back control.

完全正确。我在体育界学到的一点是：保持准备状态，就无需临时准备。我深以为然。你曾采访过各行业顶尖人物，与他们共事，你了解所有人。除了晨间惯例外，你研究或实践过的顶尖人士还有哪些保持‘时刻准备’状态的一两种方法？

Absolutely. One of the things in the sports arena that I learned growing up was if you stay ready, you don't have to get ready. I love that. And you again, you've worked with interviewed your friends with the top performers in the world and in all industries, you know them all. What are one or two practices besides the one you talked about with your morning routine from peak performers that you studied or maybe you've implemented that keeps them prepared so they don't have to get ready, they stay ready?

唉，我觉得可悲的是，真正重要的事情其实很简单。正因如此，反而没人愿意去做。就拿雷·达里奥或沃伦·巴菲特来说，他们都是阅读者。我虽然也持续阅读，但不会随便什么书都读——我只读那些能让我获得认知优势的内容。

Well, I think unfortunately, the real things are simple. That's why nobody does them. So if you if you took Ray Dalio or Warren Buffett, I mean, they're readers. I'm a constant reader, but I don't just read anything. I read something that I think can give me an edge of understanding.

因为你看啊路易斯，咱俩都心知肚明，就像吉姆·罗恩和我老师常说的：多数人都在琐事上耗费精力。他们对某个女演员私生活的了解，远超过对自己身体、活力、能量、情绪、事业或职业的认知。真正重要的是什么？无非几件事：你的身体，

Because, I mean, look at it, Lewis, you and I both know, most people Jim Rohn used to say, my teacher used say, most people major in minor things. You know, they know more about some actress's personal life than they know about their own physical body or their vitality or their energy or their emotion or their business or their career. And so what matters? A few subjects. Your body.

因为能量水平决定一切。当你精力不足时，我刚才说的所有话对你都毫无价值。你只会觉得'他语速太快了'、'信息量太大'，然后自我安慰'希望未来会好转'。因为当能量低下时，你根本无法发挥全部智慧与能力。

Because your energy matters. That energy is low. Everything I just said is worthless to you. Cause you're just going to go, he's talking too fast and there's a lot going on and yeah, well, hopefully the future will be better. Cause when you're low energy, you don't use your full intelligence or ability.

我们大多数人行动受限，很大程度上是由于疫情环境——就像当初我在佛罗里达那样被封锁着。关键在于，多数人的能量水平持续走低。你需要能量，需要情绪掌控力。若不懂驾驭情绪，情绪就会引发冲突。

And most of us have not moved so much because of the environment of COVID where everybody was pretty much locked down and let you live like I did in Florida. The point of the matter is most people, that energy has been lower. You need energy. You need emotion. If you don't know how to master your emotion, emotions start wars.

情绪能创造和平，也能让你获得亲密关系，孕育子女，决定事业成败。但多数人却不懂如何引导自己的情绪。

Emotion creates peace. Emotion get emotion get you laid. Emotion get your children. Emotion is what can make that business work or fail. And most people don't know how to direct their own emotions.

另一个重要课题是什么？你必须审视自己的财务状况。若不能掌控金钱，它就会带来巨大压力。人际关系至关重要——正如我们反复强调的。还有你的事业或职业，最好能成为你的使命。

What's another lesson? You gotta look at your own financial world. You don't master it, it's gonna create enormous stress. Your relationships are everything as we've already said. The your business or your career or hopefully it's your mission.

最后还有精神层面的生活。其实只要聚焦这六七个领域，找到每个领域的顶尖人物去学习：通过阅读、播客等渠道，有意识地用能带来灵感、洞见、技能和实用工具的内容滋养大脑。

And then there's the spiritual side of life. So you can take a half dozen areas and go, let me find who's genius in this area and let me go learn from them. Let me go read. Let me listen to podcasts. Let me be conscious about feeding my brain things that are gonna give me not only inspiration, but insight and skill and tools.

我认识的所有人，不仅事业成功，还能回馈社会，他们都渴望持续改进自己人生六大领域中的至少一个方面。而那些最快乐的人，往往在多个领域都有所建树。这也是我创作《生命原力》的原因之一——毕竟墓园里最富有的人绝非人生目标，对吧？有句老话说得好：健康的人怀揣百万梦想，而不健康的人只有一个念想。

And everyone I know who is not only successful, but is able to contribute back to society, has a hunger to constantly improve at least one area of those six areas of their life. And the most happy are the ones that hit multiple areas. And that's why, like, one of the reasons I wrote Life Force, richest man in the graveyard is not your goal, you know? It's like, there's an old phrase that says, you know, a person who's healthy has a million dreams. A person who's not healthy has one, you know?

因此我想在这个关键领域为人们提供前沿指导，因为它实在太重要了。

So I wanted to give people the cutting edge in that area because it's such a critical area.

在所有这些人生领域——情绪管理、财务、人际关系等方面，你认为人们无法获得真正渴望之物的根源是什么？是缺乏自信？技能不足？还是其他因素？究竟是什么阻碍了他们在这些领域的全面成长？

Of all these different areas of life, mastering emotions, financial world relationships, what do you what do you think is the root of of people lacking what they really want in all those areas? Is it the confidence? Is it the skill set? Is it some what else do they you know, what is the root cause of holding them back from really growing in all those areas?

我认为有几个关键点。首先是人们最大的误区在于觉得生活本该一帆风顺。但问题恰恰是成长的燃料，对吧？如果一个人声称自己毫无问题，要么是在说谎，要么就是把问题美化成'挑战'。

I think it's, couple things. One is the biggest problem people have is they think they're not supposed to have any. And problems are the fuel for growth. Right? So it's like, if you don't have any problems, you're either a liar or you might call them challenges.

这种粉饰确实让人好受些。但说实话，没有难题的人要么是浑浑噩噩度日，要么就是活得根本不叫人生——没有责任，没有建树。所以第一个错误认知就是：'如果我遇到问题，说明我或我的人生出了问题'。

It feels better. I understand that. But, you know, anybody who doesn't have problems is either totally asleep at the wheel or they don't have much of any kind of a life. You know, no responsibility, nothing in their building. So I think the first thing is this misnomer that if I have a problem, there's something wrong with me or my life.

第二个误区是我们给大众灌输的幻觉：得到想要的东西就会快乐。你可以把成功定义为得偿所愿——虽然我不这么认为，但多数人确实如此。然而真正的满足感在于活出与生俱来的使命。

And I think the second one is this delusion we've sold people on that getting what you want is going to make you happy. You know, you could call success getting what you want. I I don't define it that way, but that's how most people do. But then there's fulfillment. And fulfillment is living what you're made for.

我认为人们最大的困境在于，他们无法应对挑战的根本原因就是只考虑自己。满足私欲并不难，这无可厚非。我们口袋里这些所谓的'手机'——实则是微型电脑——不断训练我们即时满足欲望。但这绝非人际关系的运作方式，更不是经营企业之道。

It's like, I think the biggest challenge people have and the reason they're not able to respond to challenges, they're just thinking about themselves and it's not that hard to meet your own needs. And it's nobody's fault. I mean, these little things in our pocket, these little mini computers we used to call phones, I mean, they're constantly conditioning you to instantly get what you want. And that's not how human relationship works. And that's sure as hell not how you build a business.

对吧？这不是一条直线。如果你走进大自然，除非是人造的，否则你根本看不到直线。因为万物生长都像股票一样有涨有跌，像其他所有事物一样。但真正的成长是持续不断的，只是这个过程蜿蜒曲折。所以我认为问题在于，人们缺乏超越自我的奉献目标。

Right? It's not a straight line. If you go to nature, you will not see a straight line unless a human built it. Because everything grows a little up and down like a stock, like anything else, But if it really grows, it keeps growing, but it's a winding process. And so I think the problem is that people don't have something that they're wanting to serve more than themselves.

这就是我精力的源泉。我这辈子从不需要‘工作’。我为什么要做这些疯狂的事？现在我拥有105家公司，涉足各种不同行业，因为参与人生这场游戏、持续成长扩张、迎接挑战要有趣得多。正是这些让你感到活着，并解决其他所有问题。

That's where my energy comes from. I don't have to work in a day of my life. Why the hell do I do all this crazy stuff? I got a 105 companies now, and I got all these different industries, because it's so much more interesting to be in the game of life and keep growing and expanding and being challenged. That's what makes you feel alive and do all other problems.

拥有105家公司，我可以向你保证。但如果我认为人生应该一帆风顺，我早就压力山大了。如果我只是为自己而做，我早就停下了。就像你多次问我关于信心的问题，刚才你又提到了。

With a 105 companies, I can promise you. But if I thought my life was supposed to be problem free, I would be really stressed out. And if I was just doing it for me, I would have stopped a long time ago. It's like, I know you've asked me a lot of times about confidence. You just mentioned it again.

就像这样。是缺乏信心吗？不，是缺乏使命。对吧？因为当你有了想要奉献的对象时——比如你的孩子，当一切危在旦夕时，你会激发出为自己永远想不到的解决方案。

Like Yes. Is it a lack of confidence? No, it's a lack of mission. Right? Because what happens is when you have something you want to serve, if it's your child and everything's on the line, you won't come up with answers you'll never come up with for yourself.

对吧？所以关键在于拥有那种使命感。然后我认为下一个问题是人们总觉得自己必须知道方法。我称之为‘方法的暴政’。比如你满怀热情决定要做某件事，

Right? So it's like having that sense of mission. And then I think the next problem is that people think they have to know how. I call it the tyranny of how. Like, you get all excited, I'm gonna do this.

然后你的大脑就开始说：我从来没做过。天啊，别人会怎么说？我不知道该怎么做。于是人们往往纠结于方法。而当你一开始就纠结方法，你就完蛋了。

And then your brain goes, I've never done it before. Oh my God, what do they say? I don't know how to do this. And they tend to focus on how to do it. And when you start with how, you're screwed.

就像马丁·路德·金发表《我有一个梦想》演讲时，他根本不知道具体方法。事实上是他妻子推动了他，因为他当时很犹豫。对吧？如果你了解真实历史，会发现很有意思。但关键在于他站出来提出了对未来的愿景。

Like, Martin Luther King had no idea how when he did his I have a dream speech. In fact, his wife was the one that pushed him because he was uncertain. Right? If You know the real history, it's pretty interesting. But the bottom line is he gets up there and he gives his vision of how it can be done.

他谈到了需要发生什么以及为什么。如果你能弄清楚自己想要什么、为什么想要，并且有足够强烈的理由——那些能让你熬夜奋斗的理由，那些能让你早起拼搏的理由。每个人的动机各不相同。有些人是为了实际需求，就像罗恩常说的，因为有人告诉他从HFC金融公司借了钱，具体名字我记不清了。

He talked about what needs to happen and why. If you can figure out what you want and why you want it and you get strong enough reasons, Reasons that'll drive you late at night. It'll get you up early in the morning, and the reasons are different. Some people do it for nitty gritty reasons, Rohn used to say, because, you know, some guy told him he he borrowed money from this finance company. I forget the name of it, HFC Finance, whatever the hell it was.

而且你知道，他借钱后就再没回去过。那时候催债手段可比现在狠多了，对吧？他们打电话、上门，甚至当着他邻居的面羞辱他。所以吉姆·罗恩告诉我，他人生第一桶金就是这么来的——他设定这个目标完全出于一个非常现实的动机。

And, you know, he hadn't been back since he borrowed the money. So you're calling him, in those days they could harass you in ways they can't today, right? They call him, show up, embarrass him in front of his neighbors. And so Jim Rohn, his first real chunk of money he told me he made because it's like, he set this goal. It was this nitty gritty reason.

他致富的动力就是为了能去还清这笔债。他说自己去银行把所有钱换成小额现金，冲进那家HFC金融公司。当初借钱给他的人只是个四流业务员。他走过去，打开公文包，把小额钞票倒满整张桌子，说：『数清楚，钱都在这儿，我再也不会来了。』

His reason to get rich was so we could go down and pay this thing off. He said he went to the bank and got it all in cash and in small bills, and he bolted into this little HFC, you know, finance place. The And guy who borrowed the money was the fourth best back. And he said, I walked up there, I opened up this brief, and I dumped all the money all over his desk in small bills. And I said, Count it, it's all there, I will never be back.

他说对方很震惊，因为自从借钱后我就再没出现过，对吧？但有人可能是为了孩子这么做，几乎所有人都会为了超越自我的目标而行动。也有人纯粹是喜欢赢的感觉，对吧？

He said he was startled because I hadn't been there since I borrowed the money, right? But but he did it for maybe some people do it for their kid. Some people will do it like we'll almost all do it for something more than ourselves. Some people do it because they like winning. Right?

我了解你就是这种人。对吧？我就是喜欢赢，喜欢做到行业顶尖。所以我绝不会退而求其次。

I know that about you. Right? It's like, I like winning. I like being the best at what I do. So I'm not going to settle for less than that.

何必呢？对吧？所以你得找到自己的动力。只要明确目标并赋予足够强烈的『为什么』，方法自然会出现。如果一开始就纠结『怎么做』，那个充满恐惧的小脑就会尖叫：『完了，我完全不知道该怎么办！』

Why would I? Right? So you got to find your reasons. But if you know what you want and you get it big enough why, now you'll figure out how to do it. But if you start with how, you know, the small brain, the fear brain, goes, oh shit, I don't know what to do, I don't know where to go.

其实我90%的时间也不知道该怎么做。但我清楚『做什么』和『为什么』，然后就不断尝试。失败了就换方法，学习顶尖人士的经验来加速进程。所以《财富大师》游戏就是个绝佳范例。

I don't know what to do 90% of the time either. I know what and why, and then I try something. It doesn't work, I try something else, you know, here's something else. Now I speed it up by learning from the best. So that's why, you know, Money Mastery game is a perfect example.

要知道，当时我的公司都是价值1亿美元的企业。其中有一家市值5亿美元的公司。现在我们做到了70亿美元。我从这些人身上学到了经验，不仅将其应用于投资，也用在了自己的生意上。

My companies, you know, at the time were $100,000,000 companies. I had one $500,000,000 company. Now we're doing 7,000,000,000. I took what I learned from these guys. I applied it not only to my investing, I applied it to my own businesses.

既然我已经向世界上最优秀的人学习，为何还要重复造轮子？我是说，那些顶尖高手能告诉你那个两毫米的小细节，而这足以改变一切。所以我的人生哲学就是向最优秀的人学习，但我不会从‘怎么做’开始，而是先弄清‘做什么’和‘为什么’。我认为这正是多数人犯的错误。

Why do I reinvent the wheel when I just learned from the best on earth? I mean, somebody who's that good can tell you that little two millimeter thing that changes everything. So my life is really about learn from the best, but I don't start with the how. I start with the what and the why. And I think that's the mistake most people make.

那么如何建立自信？通过实践。举个例子，公开演讲。你知道，据说除了恐高症之外，人们最害怕的就是公开演讲。

And then how do you get confident? You do stuff. I mean, like, I'll give an example. Speaking. You know, it's supposedly outside of falling like the second biggest fear people have public speaking.

通过训练，你已经克服了这个挑战。但我并非天生如此——虽然我演讲过无数次，但最初也会紧张。原因在于我向人们解释过：我不会起身时总想着自己表现如何。如果真那样想，我可能会成为自己最苛刻的批评者，因为我在这些方面可以非常严苛。

And, you know, you've trained yourself, so you don't feel that challenge. And but I don't feel that challenge. I've not I've done it a million times, but I didn't feel it early on. And the reason was I tried to explain to people, I'm not getting up thinking about how I'm doing. If I did, I'd probably be a horrible critic of myself because I I can be brutal in those ways.

我专注于如何服务他们。他们需要什么？想要什么？我该如何提供帮助？当你专注于他人和如何服务时，就永远不会缺乏自信，因为如果方法不奏效，你只需调整方式——核心始终是服务。

I'm focused on how do I serve them. What do they need? What do they want? How can I serve? And when you're focused on others and how to serve them, there's no lack of confidence in you because if it's not working, you just change your approach because it's all about serving.

那些害怕演讲或不断想着‘我表现如何？够不够好？够不够强？’的人永远无法获得自信。自信源于大量重复的实践。

People that are scared to speak or thinking constantly, how am I doing? Am I good enough? Am I strong enough? You'll never get confidence. Confidence comes from doing something so much.

自信就像系鞋带那么简单。迈克尔·乔丹每天练习投篮一千次才休息，每周六天都是如此。你看乔丹、勒布朗或任何领域的世界顶尖人物时，可能会觉得他们真幸运。但若深入研究，你会发现他们都在持续行动。

Confidence is tying your shoes. Right? Confidence on Michael Jordan making a thousand shots before you take a break every single day, six days a week. So you look at Jordan or you look at, you know, LeBron or you look at anybody who's the best in the world at what they do, and you go, aren't they lucky? But if you actually study them, you'll see they're doing things.

他们在私下练习那些让他们在公开场合自信的事情，并因公开表现获得回报。是的。你也必须这样做。

They're practicing in private things that make them certain in public and they get rewarded for what they do in public. Yeah. And you gotta do the same.

有趣的是，公开演讲曾是我最恐惧的事。我甚至无法在五个人面前说话而不结巴或忘记要说什么。我无法传达信息。所以我花了一年时间参加Toastmasters的公开演讲课程，只为在会给予积极反馈的安全环境中练习。这样我就能站在房间里，练习五分钟的演讲，并知道自己会犯错。

It's interesting because public speaking was probably my most terrifying thing. I wasn't even able to speak in front of like five people without stuttering and just kind of forgetting what I wanted to say. I couldn't get my message across. So I took a year of public speaking class with Toastmasters just to get reps in a group of people that are, you know, are gonna give you positive feedback and in a safe environment. So I could just get in front of a room, practice a five minute speech, and know that I'm gonna make mistakes.

你说关于考虑服务他人这一点完全正确，这很有趣。因为大概有七年时间，我一直在舞台上演讲，但前一两天还是会紧张。虽然不像头两年那样提前一周就开始紧张，现在只是前一两天。当时我打电话给我的教练Chris Lee，我说不知道为什么，明明已经做这行这么久了。

It's interesting what you said is a 100% true about thinking about serving others because for, I think it was probably seven years I was I was speaking on stages and I would still get nervous like a day or two before. It wasn't as bad as the first two years where it was like a week before. Now it was only like a day or two. And I called my my coach at the time, his name is Chris Lee. And I said, I don't know why I'm speak I've been doing this for long enough now.

难道我不该不再害怕了吗？他说，你总想着搞砸、冷场、忘词、担心自己的形象，而不是服务听众。他说，就像你刚才说的——当你知道自己会出错，不可能完美，会忘记想说的台词，但只要把全部精力放在观众身上，一切就会开始改变。

Shouldn't I be not afraid anymore? And he said, you're thinking about messing up, missing the joke, forgetting what you're gonna say in the first line, forgetting you're thinking about how you're looking as opposed to serving people. And he said, know, exactly what you just said. He's like, when you just know you're gonna mess up, it's not gonna be perfect. You're gonna get forget that line that you really wanted to say, but just put all the energy on the audience, everything starts to change.

所以你的观点让我深有共鸣，因为我就是活生生的例子。

And so your your message speaks to me because I'm an example of that.

我真心祝贺你，因为你现在显然在这个领域非常出色。但想想看，你刚才告诉了人们真相对吧？建立自信的方法就是行动。

And I really Congratulations because obviously you kick ass in that area now. But think about that. You just gave people the truth. Right? How do you build confidence is action.

人们最大的错误是认为自己应该一上台就表现完美。如果做不到，就干脆逃避，因为他们不想显得糟糕——在这个社交媒体时代，人们总把自己和那些装模作样的人比较。我有个开健身房的朋友，我们常笑谈这事，他说至少两三次...

The biggest mistake people think they're supposed to walk out and be good at it. And if they're not, because, you know, they don't want any part of it. I don't want to not look good, not be good because we live in this social media world where they compare themselves to people that are bullshitting. You know, I got a friend that owns a gym and we laugh about this all the time. He says, Tony, at least two or three times.

第一次他告诉我时，我简直不敢相信。但有一次我去接他时亲眼目睹了这一幕。我们准备去吃午饭，他说‘快看这个’。那些人——无论男女——都会摆出各种装备，拍无数自拍照，然后直接离开。他们压根没做任何锻炼。

First time he told me, I couldn't believe it. But I I saw it happen one time when I went to go pick him up. We were going to lunch, and he goes, look at this. And these people would come out, a woman or a man, they both do it, and lay out all this stuff, take a million pictures of themselves, and then leave. They didn't do any workout whatsoever.

这就是社交媒体照片滤镜的狗屁之处——人们不再与真实人类比较，而是和这些虚假人设较劲。所以越来越多人因此抑郁。约翰你肯定看过那些研究：人们花在社交媒体上的时间越多，通常挫折感、愤怒情绪就越强，对很多人来说抑郁程度也越深。因为你正在比较一个毫无意义的世界，更何况这些算法对你的影响已超出你的意识层面。

That's the bullshit social media when filters on pictures, and so people compare themselves to not other humans, they compare to people with this bullshit story. That's why so many people get depressed when these I'm sure you've seen the studies, John, the more time people spend on social media, usually the greater levels of frustration and anger and certainly depression for a lot of people have because you're comparing a world that doesn't matter, plus you're being reinforced by these algorithms in ways that go beyond your conscious awareness.

如果我们不直面恐惧会怎样？任由恐惧和不安在内心积压数年甚至数十年，从不学着去应对和改进？如果放任这些恐惧阻碍我们，我们会变成什么样子？

What happens when we don't lean into our fears? Or we just allow our fears to stay inside of us, our insecurities to stay inside of us for years or decades, and we never actually learn to act on them and improve them. What happens to us if we just allow these fears to to hold us back?

想想肌肉长期不用会怎样？俗话说‘用进废退’——虽然不会真的消失，但会变得越来越弱，这你们都懂对吧？但当你开始锻炼它时会发生什么？特别是荒废一段时间后，其实稍加训练就能看到明显的肌肉增长。

Well, what happens to a muscle if you don't use it? We say you lose it, you don't actually lose it, but it gets weaker and weaker as you all know. Right? And what happens the minute you start making demands on it? Especially if you haven't made demands in a while, it doesn't take much to see real muscle growth.

对吧？就像如果你长期活在恐惧中，你的世界会越来越小，恐惧感反而会越来越强。想想看：谁更胆小？是小时候摔断过十根骨头都痊愈的人，还是从未骨折过的人？答案显而易见。

Right? And so it's like if you if you constantly live in fear, your world gets smaller and smaller and it tends to get more fearful. Like, who's more fearful? Someone has broken ten bones in their body and healed them as a kid or someone never broke a bone? You know the answer is.

被过度保护的孩子永远活在恐惧中。但如果你上街打过架，摔断过胳膊、手或手指，踢过足球或打过拳击——现在你就会觉得‘这种破事有什么好怕的’，因为亲身经历过就无可替代。我常说信念永远无法替代体验。你以为自己了解中国，但真带你去中国体验就完全不同。所以我做的一切几乎都是给人创造体验。

The kids that are overprotected are fearful all the time. But if you've gone out in the street and, you know, you got in a fight and, you know, you busted your arm or your hand or finger or whatever you played football or whatever the hell it is or boxed or something, it's like now it's like, I'm not afraid of that crap because you've lived it and there's no substitute. I always tell people a belief is a poor substitute for an experience. You think you know what China is, but I take you to China, you have a little different experience. And so almost everything I do is give someone an experience.

这就是我多年来坚持组织火行走的原因（现在仍在做）。之前我还组织过跳伞活动，但在纽约半夜把一万五千人弄上天实在太难。所以我发明了其他工具，但火行走本质上就是让你体验看似不可能的事——当你真的做到时，大脑就会想：既然这都能做到，还有什么是我做不到的？这种心理转变才是人所能实现的最重要转变。

That's the reason, you know, I did the fire walk, I still do, but did for so many years. I did before that, I used to do skydiving, but it's hard to get 15,000 people above the sky in New York in the middle of the night. So I had come up with other tools, but the fire walk was again giving you an experience of something that seemed difficult or impossible and then you get yourself to do it and your brain goes, wait a second. If I could do that, what else can I get myself to do? That psychological shift is the most important shift that people can make.

这是你身份认同的转变。

It's a shift in your identity.

为什么塑造积极、强大的身份认同对我们如此重要？

Why is identity so important for us to shape a positive, powerful identity?

首先，为了让大家都明白身份认同的含义——我们都有自我认同的方式，都有给自己贴标签的方式。大多数人根据自己过去的行为给自己贴标签。但聪明人也会做蠢事，善良的人也可能刻薄。

Well, first of all, so everybody understands what I mean by identity is we all have a way of identifying ourselves. We have a way of labeling ourselves. So most of us came up with our labels based on how we behaved. But really smart people can do stupid things. Really nice people can be mean.

刻薄的人也可能友善。如果你过早评判自己——而大多数人的身份认同、他们给自己的标签、对自己的认知，都是基于过去，往往是很多年前的过去。所以他们不会更新这个认知。所以我对身份认同的比喻是：它是你的舒适区，不是你的目标。

Mean people can be nice. And so if you judge yourself too soon, and most people's identity, their labels for themselves, who they think they are, has been based on their past and often many years ago. And so they don't update it. So the the metaphor I'd give for identity is like, it's your comfort zone. It's not your goals.

就像你测量室温时说68度是我的舒适区——身体上、情感上、财务上都是。我想要更好的感情关系，想要更强的体能，想要更好的职业收入，但我已经习惯这样了。然后会发生什么？

So if you, like, if you took a temperature in the room and said 68 degrees is my comfort zone physically, emotionally, financially. I want more in my relationship. I want more physically energy wise. I want more financially in my career, but this is what I'm used to. And so what happens?

人们大部分时间都待在舒适区里。假设突然发生变故，你跌出了舒适区——你本是68度的心态，现在降到了62、61、60度左右，跌到60或59度时，加热器就会启动：哇哇哇，你可是68度的人啊！这是在搞什么？

People stay in their comfort zone for the most part. And then let's say something happens and you dip. You're a 68 degree or that's your mentality, and you drop down to 62, 61, 60, somewhere around 60 or 59, the heaters kick on and go, woah, woah, woah. You're a 68 degree. What the hell are you doing?

我们都经历过这种时刻。突然你会说：我不能再这样生活了，我不要维持这段关系了，我不要继续这么胖了。然后你会获得这种驱动力，开始改变。

We've all experienced that. All of a sudden you go, I'm not gonna live like this anymore. I'm not gonna be in this relationship. I'm not gonna be fat like this. And you get this drive and you start to change.

但大多数人没意识到的是，这种情况在高端也同样存在。比如当你势头正盛，开始大获成功，表现甚至超出预期时——无论是财务、情感还是精神层面，用温度比喻的话，你从68度升到70度、88度，直至98度。然后会发生什么？人们会说：‘嘿，你在炫耀什么？’

But what most people don't understand is it happens on the upper end too. Meaning, let's say you got momentum, you start crushing it, you start doing even better than you think. You go from 68 to seventy, eighty eight, you're 98 degrees financially, emotionally, spiritually, whatever the metaphor is. And then what happens? You go say, hey, hey, you're bragging.

你以为自己算老几？你根本不配98度的收入水平。对吧？滚回68度去。就算没有外界打压，一旦动力消失，你也会自然回落。

Who the hell do you think you are? You're not a 98 degree ear. Right? Get back to 68. And if nothing else, the heater stop, you lose your drive, and that'll drift you back.

更糟的是，当‘空调’开启时，你会开始自我破坏，直到退回舒适区。所以除非你重塑自我认知，否则改变只是暂时的。就像有人对我说‘我戒烟八天了’，我会反问：你为什么要数日子？

And not enough, the air conditioning kick on, you start to kinda sabotage yourself till you get back to your comfort zone. So unless you expand your identity, change is temporary. It's like when someone says to me, I stopped smoking. It's been eight days. I go, why are you counting?

我问‘你数日子干嘛？是为了向别人炫耀这次坚持了多久吗？’就像如果我问你‘路易斯，来根烟吗？’你不会问‘什么牌子的？’而会直接说‘不要’

And I say, why are you counting? So you can tell people how long you lasted this time? Like, if I went to somebody and and I said to you, hey, you know, Lewis, you want a cigarette? You're not gonna say, what brand is it? You're gonna go, no.

对吧？‘我不抽烟’——注意人们说‘我不是那种人’时的语气。这就是身份认同的力量，它是人格中最强大的驱动力。

Right. I'm not a smoker. Notice how people I'm not one of those. That's not my identity. Identity is the strongest force in the human personality.

看看兰斯·阿姆斯特朗——这个文化评价两极的人物。他是为胜利而生的人。当被告知肺部、大脑和睾丸都患癌，作为自行车手命不久矣时，他的回答是：‘不，我是冠军。我会找到办法，我会找到答案。’

If you look Lance Armstrong, who has a mixed identity in culture, this is a guy that had to win and found a way to win. So when he was told he had cancer in his lungs, in his brain, and in his testicles, and he rides a bike, and he's gonna die, his answer was no. I'm a champion. I find the way. I will find the answer.

他确实做到了。虽然遗憾的是他通过违规手段毁了声誉，但正是这种‘冠军身份’的认知让他活了下来。而其他被告知患癌的人往往觉得‘完了’，直接放弃。

And he did. Now, unfortunately, he bent the rules around the sport and it kind of ruined his reputation, obviously. But that mentality, his identity is why he survived. Other people told they have cancer and they're like, it's over. They give up.

他们开始安排自己的事务。这种心理差异是我与人们合作的首要课题，因为除非你扩展自我认知，否则你基本上会停滞不前。可能会有小幅改善或没有变化，可能会有起伏，但你始终局限在某个范围内。若想在身体、心理、财务、精神层面实现爆发性突破，我们不仅要提供工具，更要转变你内在的自我认知，让你发现自己远比任何过往经历都更强大。

They start arranging their affairs. And so that psychological difference is the number one thing I work with people on because unless you expand your identity, you're going to basically keep where you are. You might improve a little or not. You might go up and down a bit, but you're gonna stay within a realm. If you're gonna have an explosive breakthrough to another level physically, mentally, financially, spiritually, then we gotta not only give you the tools, we gotta shift that internal sense of who you really are and have you find that you are more than anything that's ever happened to you.

你能应对任何突发状况，即便它令人极度恐惧或不适。其中

That you can handle whatever shows up even if it's incredibly scary or uncomfortable. One of

我观察到多数人面临的最大挑战在于：当他们初获成功时，自我认知的转变。他们开始成长扩张，达到80度、85度、90度甚至100度。你认为帮助人们持续突破而非退回舒适区的关键因素是什么？

the biggest challenge I see a lot of people having is the identity when they start to have some success. They expand. They get to, you know, eighty, eighty five, 90, a 100 degrees. They start to really grow and expand. What would you say is one of the main factors to help people to continue to break through to a higher degree as opposed to going back into the comfort zone?

是习惯？心态？信念？还是环境？你认为哪些因素或哪几个因素能助人持续前行而不倒退？

Is it a habit? Is it a mindset? Is it a belief? Is it environment? You know, what are this, what are those things would you say or or a couple of things to help you continue and not fall back down?

虽然听起来像老生常谈，但事实就是如此——唯有超越自我的目标才能推动你前进。如果仅为了满足个人需求，你终将退回舒适区。我大半生都在漂泊中度过，足迹遍布全球，每年要造访约115个城市。

It's it's I'm sorry to be a broken record, but it's just the truth. It's a purpose larger than yourself that keeps you going. If it's only to meet your own needs, you will drop back into your comfort zone. I've spent most of my life as a vagabond, because I travel all over the earth. So in most years I travel to, you know, 115 cities.

如你所知，我的研讨会多是多日制活动。我每年要去12到16个国家，比如澳大利亚就去三次。新冠疫情突然来袭时，我不得不调整方式。现在通过新方法，我每天能触及十倍于以往的人群——目前最大规模的研讨会参与者达90万人，而过去只有1.5万人。

And as you know, most of my seminars are multi day seminars. And I go to 12 to 16 countries, you know, like Australia three times. And so all of a sudden COVID hits and I had to adapt. I found this way to adapt and now I'm reaching 10 times a day. I mean, my largest seminar is now 900,000 people versus 15,000.

2019年我曾在一座足球场举办过3.8万人的活动，4万人参与，场面震撼。但现在那都算小型研讨会了，毕竟哪个体育场也容纳不了90万人对吧？所有这些成果都源于适应能力——懂得如何应对变局。

I was trying to I did one football stadium in 2019 with 38,000 people, 40,000 people. It was incredible. But now that's a tiny seminar, you know, because I couldn't put 900,000 people in any stadium, right? All this good comes from that adaptation, right? Figuring out what to do.

但我认为另一方面是，在那段时期，最珍贵的礼物之一是我能找到一种方式，既待在家中又能如此深刻地触动人们的生活，并以一种富有影响力的方式实现。我能在他们家中亲眼见证并感受到这种影响，能看到他们的孩子。我的意思是，这真的太棒了。而现在我两者兼顾。

But I think the other part of it is, during that same time, one of great gifts was I could find a way to be home and still touch people's lives so deeply and do it in a way that was impactful. I could see it and feel it in their home. I could see their children. I mean, it's been amazing. And now I do both.

我采用混合模式。我面前有一千人，周围有来自197个国家的人。

I do hybrid. I got a thousand people in front of me in a 197 countries all around me.

我只想感谢你不断突破自我生命的温度计，始终致力于服务大众，帮助我们在生活的各个领域成长。这非常鼓舞人心，我由衷感激你所做的一切工作，以及你为我们树立的榜样。再次感谢你。希望你喜欢今天的节目，并能在追求卓越的旅程中获得启发。记得查看描述中的节目笔记，获取本期完整内容及重要链接。

I just wanna acknowledge you for constantly pushing the thermometer to the next level in your own life and, just being on a mission to be in service to so many people to help us in all these different areas of our life. It's really inspiring, and I'm I'm just grateful for all the work that you do and and again, the model you're creating for so many of us. Again, thank you so much. 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.

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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. Share this with a friend on social media and leave us a review on Apple Podcast 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.

现在是时候行动起来，去创造些伟大的事了。

And now it's time to go out there and do something great.