Hello, I’m Brian Tracy.
你好 我是布莱恩·崔西
Today I want to talk to you
今天我想和大家谈谈
about how to keep your mind healthy
如何让你的大脑
throughout your entire life.
在你的一生中保持健康
Your mind will make you rich or poor
你的思想将使你富有或贫穷
depending on the uses you put to it.
这取决于你对它的使用程度
I want you to take a moment to
我想让你花点时间
answer the following question.
来回答下面的问题
What are you doing today
你今天如何
to keep your brain healthy and active?
让你的大脑保持健康和活跃
If you’re like most people,
如果你和大多数人一样
you’re more than willing to spend hours each week
愿意每周花几个小时
focusing on developing a strong and
集中精力打造一副强健
flexible phsical body,
而灵活的身体
but failed to devote any time to
但却没有花任何时间
actively seeking out ways
去积极寻找方法
to improve your mental fitness.
来提高你的心理健康
Cultivating a keen and active mind
培养敏锐和积极的心态
is key to unlocking a more satisfying and meaningful life
是开启每一个领域更满意和更有意义的
in every area.
生活的关键
Maintaining a healthy mind
保持健康的心态
is central for improving your productivity,
是提高工作效率的关键
strengthen your personal and professional relationships
加强你的个人和职业关系
and finally, realising your best self.
最终变成最好的自己
Building your brain and
锻炼你的大脑
keeping your mind healthy is critical,
保持大脑健康是至关重要的
but it doesn’t have to be complicated.
但这并不复杂
Here are 6 actionable suggestions
这里有6个可行的建议
that can help you get started today,
它们可以帮助你从今天开始
making your mind as sharp as a razor.
让你的头脑像剃刀一样锋利
First, read as much positive material as you can.
首先 尽可能多地阅读积极的材料
Your brain craves new ideas and stimulation,
你的大脑渴望新的想法和刺激
and reading is one of the best ways to explore them.
而阅读是探索它们的最好方法之一
While there are endless topics
你可以通过阅读
you can explore by reading,
来探索无穷无尽的话题
it’s necessary to keep the majority of the material
但仍有必要保证大多数材料
as positive and inspirational as possible.
尽可能积极和鼓舞人心
You must really enjoy what you are reading.
你必须真正享受你正在读的东西
Continuously exposing yourself to reading material
不断地让自己阅读
which is pessimistic or causes you to become agitated
像现今报纸上的许多内容一样的
like lots of stuff in the newspapers today,
悲观或煽动性的材料
will have an overall negative effect
会对你的精神状态产生
on your mental state.
全面的负面影响
This means instead of obsessing over,
这意味着 与其沉迷于
depressing news articles,
令人沮丧的新闻文章
pick up an inspiring biography or a
不如选择一本你感兴趣的
nonfiction book in your field of interest.
励志非小说文学或传记
Next, exercise.
接下来 锻炼
Study after study,
一项又一项研究证明
has proven that there’s a direct correlation
体育锻炼和心理健康之间
between physical exercise and mental well-being.
存在着直接的联系
Exercise can help to reduce stress and
运动可以帮助减轻压力
alleviate fear in depression,
和减轻抑郁中的恐惧
Along with boosting positivity,
还能提高积极性
aiding self-esteem
提高自尊
and even improving cognitive thinking.
甚至改善认知思维
The good news is that even moderate aerobic exercises
好消息是 即使是适度的有氧运动
like walking or jogging or swimming,
如散步 慢跑或游泳
can have a tremendous effect
也能对你的精神状态
on the way you feel mentally.
产生巨大的影响
All it takes is 30 minutes of exercises.
只需要30分钟的锻炼
A couple of times a week to start to see the results.
一周几次 即可逐渐起效
If you can’t squeeze a full
如果你不能在你的时间表上
30 minutes of exercise in your schedule,
挤出整整30分钟的锻炼时间
don’t worry about it.
别担心
Even doing aerobic exercises for a little as
即使每次只做
ten minutes at a time,
十分钟的有氧运动
is really beneficial.
也是非常有益的
Next, practice affirmations.
其次 练习肯定
But using affirmations on a daily basis
在日常生活中进行肯定
you can counteract some of the
可以抵消你周围
overwhelming negativity in the world around you,
一些压倒性的消极情绪
and create a more optimistic outlook for yourself.
并为自己创造一个更加乐观的前景
Your subconscious mind makes everything you say and do
你的潜意识使你说和做的每件事
fit a pattern consistent with your self-concept,
符合一种与你的自我概念的模式
your master program.
即主程式
Research has shown that through the simple act of
研究表明 通过简单的
making positive statements about yourself, to yourself,
对自己做出积极评价的行为
you can reprogram your brain to
你可以重新规划你的大脑
overcome unhealthy habits and
来克服不健康的习惯
increase your productivity
提高你的工作效率
and control harmful emotions.
控制有害的情绪
You’re gonna find many affirmations online,
你会在网上找到很多肯定
but the most powerful ones,
但最有力的肯定
are those you create by yourself.
是由你自己创造的
Think of an area of your life
想想在你生活中
that you would like to change,
想要改变的一个方面
and then, choose an achievable outcome
然后选择一个你想要达到的
that you want to reach.
可实现的结果
Frame your desired outcome
用一个简短的现在时
in a short present tense statement,
描述你想要的结果
and repeat it to yourself throughout the day.
并在日复一日地对自己重复
Let me give you a couple of examples.
我给你们举几个例子
The most powerful affirmation of all is the affirmation
最有力的肯定是
“I like myself. I like myself. I like myself.”
“我喜欢我自己 我喜欢我自己 我喜欢我自己”
I learned that fully 40 years ago,
我在整整40年前就知道了
and I was just, remarkable.
这方法很显著
I was shocked that I never heard of it before.
我很震惊我从来没有听说过它
And the instructor had everybody in a room say it,
导师把所有人聚集在一个房间里 让大家这样说
and today I have everybody in my room say it,
如今 我把所有人聚集在我的房间里 让大家这样说
all over the world and now,
全世界都在说
50 or 60 languages,
用50种或60种语言说
” I like myself. I like myself. I like myself.”
“我喜欢我自己 我喜欢我自己 我喜欢我自己”
Because the more you like yourself,
因为你越喜欢自己
the more you like everyone around you,
你就会越喜欢周围的人
the more you like your work,
你的工作
the more you like your activities,
和你的活动
the more open-minded and optimistic you are.
也会变得更开朗和乐观
Try it.
试试吧
Another one you can say is,
另一句可以说的话是
” I am the best. I am the best. I am the best.”
“我最棒 我最棒 我最棒”
I always tell my children,
我经常告诉我的孩子们
that they’re the best,
他们是最棒的
and they soon they start to say to themselves
而他们很快也开始对自己说
“I’m the best. I’m really good.”
“我最棒 我真的很好”
Perhaps the best of all is “I can do it.”
可能效果最好的话是“我能做到”
“I can do it.”
“我能做到”
“I can do anything I put my mind to.”
“我可以做到任何我用心做的事”
“I’m not afraid of anything.
“我什么都不怕
I can do anything I put my mind to.”
我可以做到任何我用心做的事”
And finally,
最后
which I really love is the words, “I love my work.”
我特别喜欢的一句话是”我爱我的工作“
“I love my work.”
”我爱我的工作“
“I love myself and I love my work.”
”我爱我自己 也爱我的工作“
Get yourself pumped, almost like mental exercise,
给自己打打气 比如智力体操
get the blood moving, “I like myself, I love my work.”
让血液沸腾起来 ”我喜欢我自己 我爱我的工作“
” I like myself, I love my work.”
”我喜欢我自己 我爱我的工作“
and you will be astonished,
你将会为你的良好感觉
and how much better you feel
和你工作效率的提升
and how much better you do your work.
而感到震惊
Just give it a try.
试试吧
My rule throughout my career has been that
我职业生涯中有一条习惯
you only need to try my recommendations once,
你只需尝试我的建议一次
to find out if it works or not
看看能否奏效
you don’t have to practice for 6 months,
无需坚持6个月
just do it once and you will experience the change,
只需做一次 你就会体会到变化
and then you start to do it over and over again,
然后你就会开始一次又一次地做
because once you experience the change
因为一旦你体验了这种变化
you will be motivated do it again.
你就会有再做一次的动力
My first instructor in personal development said,
我个人发展的第一个导师说过
“With affirmations, your future is unlimited.”
”有了肯定 你的未来就是无限的“
I never forgot those words,
我将这句话铭记在心
I wrote them down and I rewrote them,
一次又一次地写下它
I read them and I reread them.
一次又一次地读它
” With affirmations,” talking to yourself in a positive way,
”有了肯定“ 即积极地与自己谈话之后
“your future is unlimited.”
”你的未来就是无限的“
Develop good habits.
养成良好习惯
Are your habits holding your back
你的习惯是否在拖你后腿
and causing you to feel bad about yourself?
让你自我感觉很差？
Or are your habits pushing you forward
还是在激励你向前
and causing you to feel great about yourself?
让你自我感觉良好？
Almost everyone has at least one bad habit that
几乎每个人都至少有一个
he or she wishes that he or she could quit
希望能改掉的坏习惯
whether it’s procrastination or self-doubt or
无论是拖延 还是自我怀疑
the propensity to blame others
还是在事情出错或进度不理想时
when things are going wrong or badly.
责怪别人的倾向
Harmful practices are a significant ruin
坏习惯会严重损害
on your mental health.
你的精神健康
Despite the negative impact
即使这些自我毁灭的习惯
of these self-destructive habits,
有着消极的影响
overcoming them can often be a real struggle.
但它们往往很难克服
One method many successful people use
许多成功人士会用一种方法
or find helpful
也觉得该方法很有效
is replacing a bad habit with a good habit.
即用好习惯替代坏习惯
So, instead of just committing to stop
所以 我们不要只摒弃
fearing rejection in social situations,
在社交场合中被拒绝的顾虑
work on developing and
还要通过设定目标 每天为之努力
exceedingly gregarious and outgoing personality,
来培养不断成长的
by setting goals and working every day toward them.
酷爱交际和开朗外向的性格
An important point about setting goals is this,
设定目标的一个要点在于
is when you set a goal and you start working toward it,
设定目标 并开始为之努力时
not only if you feel like a winner,
你不仅会在因为从未放弃
when you achieve the goal
而达成目标时
which you will do if you don’t give up,
自我感觉像个赢家
but you feel like a winner every step of the way.
而且会在整个过程中体会到这种感觉
You feel happy and positive,
你会在整个过程中感到快乐 积极
and good about yourself,
感到快乐 积极
every step of the way.
并且自我感觉良好
Fifth, eat healthy foods.
第五点 吃得健康
Maintaining a healthy mind
保持健康心理
necessitates having a healthy diet and lifestyle.
需要我们有一个健康的饮食和生活习惯
Throw out the junk food in the cupboard
扔掉柜子里的垃圾食品吧
and stick to eating real foods.
坚持吃真正的食物
Many people experience positive mental health,
许多人在去掉饮食清单中的
when they eliminate saturated fats
饱和脂肪和糖分之后
and sugar from their diet.
体会到了积极的心理健康状态
Finally, set goals with deadlines
最后 给目标定最后期限
and work towards them.
并在这之前完成
This is my favorite of all.
我最喜欢这一条
Standing still not making any progress
滞留原地 毫无进步
is almost worse than failing when you do start off.
还不如一开始就失败
At least you’ve tried to meet the challenge and failed,
至少你试着去迎接挑战了 虽然失败
you probably learned something valuable about yourself.
但你大概学到了一些自身宝贵的东西
Whenever you make a mistake of any kind,
无论你何时犯了何种错误
simply ask yourself,
只需问问自己
“what can I learn from this experience?
“我能从这次经历中学到什么？
What can I learn that will
我能学到什么
help myself to be better in the future?”
让我在未来变得更好的东西？”
Keep your mind focused
集中注意力于
on the positive part of what you just did,
你所做的事的积极面
and the negative part will just kind of, disappear.
而消极面就会“消失”
The fear of failure
对失败的恐惧
is the biggest single enemy of personal success
是个人成功最大的敌人
for you or me or anyone else.
对你 对我 对任何人都是如此
It’s often petrifying enough to
这让你避免完成项目
cause you to avoid completing projects or
或避免有从头开始建立项目的自信
even having the confidence to start one in the first place.
这样往往有点吓人
A positive way of overcoming this mental self paralysis
一个克服这种心理上自我麻痹的积极方法
is to create S.M.A.R.T goals.
是构造“S.M.A.R.T”目标
A smart goal is a goal that is specific,
即具体的
measurable,
可测量的
achievable,
可实现的
relevant,
相关的
and time-bounded.
有时间限制的目标
If you have a long-term project,
如果你有一个长期项目
and use what is called The Checklist Manifesto.
不妨运用名为“清单革命”的方法
You take the long-term project
即把这个长期项目
and you break it down into a list,
分解成一个清单
smaller, easier to finish tasks.
使任务更小 更易完成
You organize the list by what you do first
你要通过先做什么
what you do second, what you do third,
再做什么 然后做什么 来组织清单
and then you begin, on number one.
然后从第一件事做起
Once you break out all the tasks
当你列出所有
you need to do to complete a project,
为了完成一个项目而做的任务
identify the most important tasks,
挑出其中最重要的
and start on those.
先进行它们
Make sure that you set dealines
一定要设定好
for each task as well as
每个小任务
for the completion of the entire project or goal.
和完成整个项目或目标的最后期限
Your mental health is critical
你的精神健康
to leading the life that you deserve.
是让你过上你值得过的生活的关键
Start making the changes
今天就开始改变
that you need to improve today.
你想要提升的地方吧
Now I’d love to hear from you,
现在我想听听你的看法
so my question today is
我今天的问题是
what do you do to keep your mind healthy?
你如何保持心理健康？
Leave a comment below and
请在下方评论
I’ll be sure to follow up with you.
我一定会回复的
Thanks for watching and remember
感谢收看 请记住
if you want to change your future,
如果你想改变未来
take action, and take action now.
现在就采取行动 不断努力吧
If you enjoy this video and feel it is valuable and
如果你喜欢这段视频 并觉得它很有用
teaching you about mental fitness,
而且教给了你心理健康的知识
subscribe to my channel, like this video,
请订阅我的频道 给这段视频点赞
and share this video with your friends.
并把它分享给你的朋友
Don’t forget to click the button on the screen
别忘了点击屏幕上的按钮
for a free gift.
来获取免费礼物
Thanks again for watching!
再次感谢收看！