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30秒让你变得更自信 – 译学馆
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30秒让你变得更自信

The No.1 Habit Billionaires Run Daily

如果你想达成你的目标
If you expect to achieve your goals,
如果你期望发挥你的潜能
If you expect to reach your potential,
如果你想要实现你的梦想
If you expect to have your dream come true,
我将要为你介绍的
What I’m about to explain to you is
是关键任务法
is mission-critical
在展示自我方面 你必须成为一个主导者
You must become a master at visulization!
学会这个 你的整个人生将会改变 请认真倾听
Leanrning this and your whole life will change listen closely
你们中间有人可能会想
For those of you that are like:
她到底在说什么
“What the heck is she talking about?”
我可没打算参加什么冥想
I did not sign up for some sort of meditation woo
净化心灵的活动
woo spiritual thing here.
不要担心 我是梅尔·罗宾斯
Don’t worry ! This is Melrobbins.
我谈论到的每一件事都有科学研究证据
There’s always science and research involved in every thing I talked about.
形象化是一项特别强大的技能
so visualization is an extraordinary powerful skill !
你或许听说过“吸引力法则”
You may heard of the “law of attaction”.
你或许听说过“形象化”这个词
You may have heard of the word “visualization”.
你或许听说过“展现”这个词
You may have heard of the word “manifasting”.
我称之为“可见标志”
I call it “Seeing Signs.”
你的大脑中有一个系统
Your brain has a system in it.
这里有一个专业术语
Here is the technical term.
它叫做网状激活系统
It’s called the “Reticular Activating System”.
它是一个聚集了所有神经元的网络
It is a network of neurons, all up in here.
那么网状激活系统的功能是什么呢?
And what is the job of the reticular activating system?
它是一个过滤系统
It is a filter system.
基本上它是一个允许某些信息进入你大脑的系统
It’s basically a system that allows certain information in your brain.
同时它会阻止其他信息进入
And it blocks out other information.
猜一下是谁向这个过滤系统下达指令?
And guess who programed that filter?
是你
You did!
以及你过去生活中的人
And so did the people from your past.
如果你一直觉得自己不讨人喜欢 你猜会怎样?
And so if you constantly feel like you are unloveable, guess what?
你的网状激活系统会整天工作
Your reticular activating system
并且它会列举一个个证据
is going through the day
来证实你的消极念头
and it is going to point out every single piece of evidence.
如果你觉得工作时 人们不喜欢你
that confirms that negative belief that you have
网状激活系统 也就是过滤系统
If you think the people don’t like you at work,
它真的会花一整天的时间去寻找证据
the reticular activating system, the filter,
来证实那个想法
it is literally going to be looking for evidence
这也是我们国家的政治存在问题的原因之一
to confirm that belief all day long.
这就是“确认偏见”存在的原因
This is why there is something called a confirmation bias.
“确认偏见”是指你的思维
Confirmation bias means your mind
喜欢看到那些你所认同的东西
loves to read things that you agree with.
因为看你认同的东西会让你的系统感到被肯定
Because reading things that you agree with confirms your filter.
我们为什么会有一个网状激活系统呢?
Why do we have a reticular activating system?
有一个非常重要的原因
There is a really important reason why you have this.
就是你的大脑是否要接收所有的信息
The reason why is if your brain let in everything.
你看过脸书网吗
Have you ever looked at a Facebook page?
你注意到一个标准脸书网页面有多少字吗?
Have you noticed how many words are on a standard Facebook page?
这里那里到处都是广告(重复三次)
And the ad over here(repeat three times)
并且在各处都充斥着广告
and the stuff up here, and all this over here.
如果你的大脑把所有信息都无差别地照单全收
If your brain took in everything at equal value,
你的头将会爆炸
your head would literally explode off your shoulders.
你的大脑将会崩溃
Your brain would melt down.
所以网状激活系统通过过滤信息
And so the reticular activating system protests your brain
只让其认可的信息通过来保护你的大脑
by filtering information and only letting in stuff that it agrees with.
所以
So…
那就是关于
That’s the scientific reason and mandate for why
你会忙着重新思考那件事的科学原理
you got to get busy reprogramming that thing.
现在我们要讨论的是如何运用表现
Now we’re going to talk about how you use visualization.
来重新编程你大脑中的网状激活系统
In order to start to reprogram the reticular activating system in your brain.
然后你的大脑开始寻找机会
So that your brain starts to spot oppotunity.
你的大脑开始寻找证据
Your brain starts to spot evidence.
来证明事情正在发挥作用
that things are working out.
你的大脑开始寻找机遇
Your brain starts to spot coincidences.
所以你才会充满动力
So you can build momentum
它从“形象化”开始
and begins with visualization.
所以 当你设定好目标时
So as you take your goals, right?
你已经写下了2019年的所有目标
So you’ve written down all these goals,right? For 2019
我希望你查看每一个目标
I want you to go to each one
我希望你能做一个“形象化”的练习
and I want you to do a visualization exercise
而本节课就是告诉你如何科学地去做
And here’s how you’re going to do it based on science
因为这是特别的方式
Because there is a particular way
你需要从科学的角度出发 好吗
you have to do this based on science, OK?
这个方法有两个步骤
It’s a two-step method
如果你的目标是提高你的自我价值感
If your goal is to improve your self-worth,
我希望你设想一下
I want you to visualize
你的生活是什么样的
what your life looks like
和你将如何看待你自己
and how you’re going to feel about yourself.
当你的自我价值提升时
When your self-worth has improved.
开始设想时 你需要做两件事
There’s two things that you have to do when it comes to visualization.
你要闭上你的双眼
You have to close your eyes.
真的 我知道这听起来很傻
Truly! I know it sounds stupid.
但我希望你们闭上眼睛
But I want you to close your eyes
我希望在你们的脑海中
and I want you to, in your mind,
能有一个具体的画面 画面是关于
have a specific picture of what it looks like
当你的自我价值提升后 你的生活会怎样
in your life, when your self-worth has improved
你将看到你在工作时发言
You’re going to see yourself speaking up at work
你将看到你在更多地谈论关于自己的事情
You’re gonna see yourself talking more about your business
你将看到自己摆脱不好的关系
You’re gonna see yourself leaving bad relationships
你将看到自己划清界限
You’re gonna see yourself defining boundaries
你将看到自己去健身房
You’re gonna see yourself going to the gym
你将看到你照顾自己
You’re gonna see yourself…, taking care of yourself
当你开始形象化那些场景
And when you start to visualize the image of that
第二步 我希望你们有意识地
I want you to consciously, this is step two
有意识地去想象你将感受到的积极情感
consciously think of the positive emotions that you are going to feel
我将会感到很快乐
I’m going to feel happy
我将感到很自豪
I’m going to feel proud
我将会站得更高
I’m going to stand taller
我将很感谢自己做出了这些改变
I’m going to be so grateful that I made this change
看着那些画面我感到我就在那
Mirroring the specific picture. Oh, there I am
我就在那 我在工作 在举手
There I am
不可思议
I’m at work. I’m raising my hand
我在分享自己的观点
Amazing
我就在那 我升职了
I’m sharing my idea.
我就在那 我在要求晋升
There I am. I’m getting a promotion
我就在那 我正在那里与另外一个客户签单
There I am, asking for a raise
我就在那 我又回到了学校
There I am. I’ve just signed up another customer to my business.
对于我自己 我感觉好极了
There I am. I’ve gone back to school.
当你那样做时 这些都会真实地发生在你的脑海中
I feel so good about myself
这就是科学很酷的地方
When you do that, here is what’s actually happening in your brain
你在训练你的大脑
This is the cool science part
进行一个完全不同的信息筛选模式
to have a totally different filter
你会发现 你的大脑 我的大脑
You see, your brain, my brain
它们分不清想象与真实发生的事情有何不同
it doesn’t know the difference between something that acutally happened to you
如你在十年级考试中没及格
like the F you’ve got in your test in 10th grade
以及你想象发生的事情
And the things you imagine that are happening to you
让我再说一遍
Let me say that again
你的大脑无法分辨那些真实发生在你身上糟糕的事情
Your brain doesn’t know the difference between the bad things that actually happen to you
你拥有的真实记忆
The real memories that you have
以及你创造的假想记忆
and an imagined memory that you’re creating
你的大脑将会体验你形象化的东西
Your brain will experience you visualizing
你假想的前往健身房
you going to the gym
你假想你有多么快乐
You visualizing how happy you feel when you do
你假想你在要求加薪得到成功 你有多么骄傲
You visualizing asking for that raise getting it how proud you are going to feel
当你按照我教的方式想象时
Your brain, when you visualize in the way that I’m teaching you to
你的大脑会将其编码成真实的记忆
It encodes it as a real memory
这是十分重要的
And that’s important
因为当你将它转变成真实记忆时
Because when you encode it as a real momory,
它将改变过滤系统
it changes the filter system
也就是那个网状激活系统
that reticular activating system
以下是我们基于研究所了解的内容
And here’s what we know, based on research
你假想的东西越多
the more you visualize things
第一 你会变得越自信
number one, the greater your confidence is going to be,
你会更有安全感
the greater secuirty you are going to have about it
真正酷的事情是
And here is the really cool thing
你越是这样想象你的目标
The more you do this with your goals
每天早上你醒了 你只要进行假想
You wake up everyday, and you just visualize
用该死的30秒钟去大声哭泣
It takes 30 freaking seconds to crying out loud
你假想在学校度过了美好的一天
You visualize having a great day at school
你假想自己不再恐慌
You visualize killing your panic
你假想自己有多么自豪
and how proud you’re going to be
研究证明
What studies suggest and have proven
简单地假想你在做这些事情
is that simply visualizing yourself doing things
真的能开发你的技能
actually develops the skill
并帮助提高你的技能
and helps you improve the skills
就像你真正在做一样
Just as if you were actually doing it
有基于研究的证明表明
And so there’s proof based on research
想象能帮你培养技能
that visualization helps you build skills
最后 另外一件非常重要的事是
And then finally, the other thing that’s really important about this
你这样做得越多
is that the more that you do this
基于科学研究 我们可以知道的是
what we know based on research
你开始相信你的想法的原因就在于
is that the reason why you start to believe what you think is because
你在重新编码你的大脑
you are reprogramming your brain
你在改变充当过滤系统的神经元网络
You are changing the network of neurons that act as a filter
所以 你越相信自己
so the more that you actually believe in yourself and
然后你开始思考 并且想象自己大声地说出你的想法
And you start thinking and visualizing yourself speaking up
你会变得更加自信
The more confident you are going to become,
你会培养更多的技能
the more skills that you’re builidng
事实上你也会那样做
and you’re actually going to do it
然后 你不再找理由解释
And then, instead of looking for all the reasons
你在会议室中没有表达出自己的想法
when you’re sitting in a meeting to not speak up
相反你会去大声说出来
you’re going to just speak up
因为你已经改变了过滤系统
Because you’re going to have changed the filter
你要去寻找机会
You’re going to look for opportunities
这就是它的工作原理
This is how it works
这就是为什么它如此重要!
This is why this is so incredibly important
所以 第一天
And so, day 1
我希望你梳理一遍设定的所有目标
I want you to go through all the goals that you set
然后我希望 在接下来30天里的每一天
And I want you, every single day, throughout the next 30 days
你都能花30秒的时间
You’re going to spend 30 seconds
你的梦想值得你付出这30秒 不是吗
Your dreams deserve 30 seconds, don’t you think?
你闭上眼睛
You’re going to close your eyes,
去设想
and you’re going to visualize
当你今年达到了自己设定的财务目标时
what is it look like in your life
你的生活是什么样子
when you have achieved your monetary goals this year
去银行看到账户收支是什么感觉
How does it feel to go to the bank and see that balance
有能力开支票是什么样的感觉
How does it feel to be able to write that cheque
用自己赚的钱带孩子去迪斯尼乐园是什么感觉
and take your kids to Disney World on money that you made
有能力写完自己的剧本是什么感觉
How does it feel to be able to write your own plays
或者 为你做梦都想要的房子付下首付是什么感觉
or put down a down payment for that house you’ve always dreamt of
存下足够的钱让你可以辞掉这个你讨厌的工作
How does it feel to be able to have saved up enough money so you can quit the job
并且开始创业是什么感觉
that you hate and launched the business
因为你已经实现了目标
because you have achieved your goals
这个感觉棒极了
It feels darn good
就是这种感觉
That’s how it feels
我希望你们记住并体会这种感觉
And I want you to just savor that
因为在你想象的时候
because what you are doing when you visualize
你的大脑也正在重新编码你的网状激活系统
is your reprogramming your reticular activating system
那个神经元网络 在你的大脑中就像一张过滤网
that system of neurons, that network that acts like a filter in your brain
它就是这样寻找机会的
so that it’s spotting opportunity
帮你找到证据
so that it is helping you see evidence
让你自信 让你觉得自己有实力
that you are confident
你能做到的证据
而不是现在的胡思乱想

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视频概述

通过科学的办法,只需要30天,每天只需30秒告别曾经自卑的你。

听录译者

收集自网络

翻译译者

阿白

审核员

审核员XY

视频来源

https://www.youtube.com/watch?v=2iPFtZENEq4

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