We’re living in a day and age
where we’re limiting what we think is possible
We’re getting in our own way and my my thing
that I want to get people to do
and you’ve probably heard somebody say
before but motion creates emotion.
The hardest thing to do is start moving,engaging.
Once you start to move and
engage, you realize two things.
One, it’s not as scary as you thought it was
and two, you actually start enjoying what you’re doing.
The only thing that was scaring you
was the first action.
I’ve learned to show up every single day.
The moment you realize the next step
isn’t going to kill you and
that next step is the first step to evolving,
投入 改变 成长 学习 成为最好的自己的第一步
changing, growing and learning andbecoming literally the best version of yourself.
That’s the most beautiful thing.
It’s not going to kill you and putting
yourself in the game you’re givingyourself an opportunity to achieve
something that everybody else said wasn’t possible
it’s an old saying you know
It says life doesn’t happen to you it happens for you,
you know we all have the
responsibility to take the messages.
I believe that we’re living in our Earth.
Very clear, we live in a psychophysical world. You know,the
world is largely how we see it,
由我们的观点形成 它曾经停止过 对吧？
how we view it. It stopped. Right?
You know, perspectives,
our past is constantly influencing the present
-how we’re seeing things today
and if we change the way we look at things,
the things in themselves that we look at will change,
the power’s within us and that’s what I tell people
and you know I just want to show people
that the potential that might be buried
deep inside of them but it was alwaysthere.
An ideal life for me is a
life and this applies to a
company and organization and institution for me is
an ideal life is when we
有头脑 有内心 有手
all have a head, a heart and a hand
all three elements together working in alignment.
Without one or the other,
we start to lose something.
So a head is the clarity of vision.
What do you want
What do you want? Knowing what you want the way
you picture life and being able to navigate
make the decisions.
That’s a good head. A good heart is being
able to understand what your intuition
and heart wants being able to connect and tap into that,
understanding deeper and beyond the vision you may have painted for yourself.
So I often say to people that you get to where you want in life
just not in the way you imagined and
that’s because the path that’s paved up
and down is far different to the path we pave,
so you can have a great head and a
great vision and a great mission and know
where you want to go,
but if your hearts were able to have that resilience
and be able to adapt and have
compassion and care and all
of that, then you’re not going to be able to make
the toughest decisions without your heart,
but to be able to realize that we
need to care and be sustainable
and long-lasting requires a heart and
a hand is that service, wanting to pass that
on that which you have wanting to give it forward,
pay it forward,
the idea of serving with what you have
I often say to people your passion is
for you, your purpose is for others.
Your passion makes you happy but when you use your passion
to make a difference in someone else’s life,
that’s a service, that’s a purpose.
and that’s the hand.
So those are my three elements of an ideal life.
Physiologically, being excited is the
exact same thing as being afraid. Let me say that again
because it is so important
In your body, being excited is
the exact same thing as being afraid.
your body doesn’t know the damn difference.
You may get tight in your throat,
your cheeks may get pink
like mine do when I get excited.
The only difference between excitement and fear
is what your brain says and the problem is
if you have a habit of worrying,
guess what you’re gonna tell
yourself is going on that you’re like freaking out,
that you’re not excited, thatsomething must be wrong.
Oh, gosh! Why would you say something’s wrong,
cuz you got to have it a saying that all the time.
Even as I became a speaker for a living,
being on CNN,
when I first started doing it, I would be freaking out
backstage, but even though like youknow,
just last week, standing backstage about to go on 8,000 people,
heart races, armpit sweat, you know
my hands get clammy, I’m not nervous.
Though not at all , I’m excited and so I
developed this technique and research out
of Harvard not based on my technique
but something very similar proves that
if you basically right before you’re
about to do something, take a test,
run a race, public speaking a business negotiation
ask somebody to marry you
whatever it may be that get your heart
racing just do this go I’m excited
I’m excited to give that speech I’m excited
to ask him or her I’m excited
to do this race I’m excited because what happens is
you give your brain context so
your brain doesn’t escalate the stuff going
on in your body your brains not worriedmakes sense?
so you can combine this with a five second rule
so we know how to do worrying, you cut, you catch your thoughts
飘5秒 5 4 3 2 1 停下
drift five, four, three, two, one, anchor thought.
如果你开始觉得心跳加速 5 4 3 2 1
If you start to feel your heart racing, five , four, three, two, one
to waken the prefrontal cortex and then start going.
I’m really excited to do this.
I’m really excited to do this, like
there’s so much fear that we live with.
I want to teach people how to live with more courage,
because courage is nothing more
than the ability to do things that are uncertain.
In today’s world,
where you have the internet,
you can literally learn launch do anything,
anything. The only thing that’s truly stopping you are
the limiting patterns
你自我怀疑 你害怕 你的习惯
that you think the the self-doubt, the fear, the habits that you have
and you can break them, you can break
them five seconds at a time and so the impact
that I want to have is I want to
teach people a simple way to
discover the power that’s locked inside them and
then to unleash it and go out and
live the life they’ve always dreamt of.
我使用被我称之为20 20 20的公式
I run what I call the 20 20 20 formula
I shared it with you and many people
around the world have found great value from it
and it’s pretty simple. I mean it
sort of rolls back to what
the Spartan warriors once said. They said that the
person who sweats more in training bleeds less in war
and whether you’re an entrepreneur, whether you’re an artist,
whether you’re a banker, whether your yoga
teacher, whether you’re a mom, whether you’re a street sweeper,
when you walk out in the world,
there’s a call on your life to bring your best
game to the world and release as much talent as possible.
And a lot of people what they do
is they get up every morning and they sort of
run their day by default and they’re chasing
the day and they let life act on
them in a very reactive way and so
I think what we want to do is see
ourselves as as warriors of some sortwhere we take from 5:00 to 6:00 every
我们从自己的身 心 情感上做好准备
morning and we prepare ourselvesmentally physically emotionally and
spiritually and so to give a tactic to
your to your many listeners it’s the
就是20 20 20公式
20-20-20 formula first 20 minutes as soon
as you get up 5 to 5 20 intense
exercise that’s going to do a whole bunch
of things you know a lot of my work is very science-based and
it’s going to create a pharmacy of mastery so
you’re gonna release dopamine which isthe the motivational neurotransmitter
you’re gon na reduce cortisol
in your brain which is the fear chemical you’re
gon na release serotonin which even
if you’re cranky you start to feel good
you’re gonna release BDNF whichscientists are calling Miracle Growth for
the brain which actually allows your
brain cells to repair from stress I mean
我的意思是这让我兴奋 是的 就是
this is exciting to me yeah that’s right so
that first 20 minutes you rewire your
brain what else do you do you jumpstart
your metabolic rate what else do you do
you prepare yourself
for resilience against stress and it just goes on and on
在20 20 20公式的第二部分
second part of the 20-20-20 formula you plan
you pull out a journal you can do
it an imprint of your day which is
这很有用 或者你可以看一下你的五大人格 或者你的计划
very powerful or you can look at your big five or your your plan
that releases hope, it releases focus, right?
because an addiction to distraction isthe death of creative production
然后是20 20 20 公式的
okay and then the final part
of the 20/20 formula learning I mean he or she
who learns the most wins what made Steve
Jobs Steve Jobs or an Elon Musk is they
know more than anyone around them and so I believe
所以我认为 你知道得多 你知道得越多
that you know the more you
know the more you can achieve
and there’s great value investing as much
money as you have into audiobooks or programs
like you do at the genius you
know the 25k conference and the
genius network or whatever it is but you know
every quarter I make sure I get out
of my office and I go off to a conference I
invest a lot
学习 训练 培训
of money in learning and training and coaching and that’s the
这就是20 20 20公式
twenty twenty twenty Formula
At least twice a week the trainees were required
to run the obstacle course the
obstacle course contained twenty five obstacles
including the ten-foot wall a 30 foot cargo
net a barbed wire crawl to name a
few but the most challenging obstaclewas the slide for life
it had a three level 30-foot tower
at one end and a one level Tower at the
other in between was a 200-foot
long rope you had to climb the three tiered Tower
and once at the top you grab the rope swung underneath the rope and
pulled yourself hand over hand
until you got to the other end the record for the
obstacle course had stood
for years when my class began in 1977 the record seemed
unbeatable until one day a student
decided to go down the slide for life
headfirst instead of swinging his body
underneath the rope and inching his way
down he bravely mounted the top
of the rope and thrust himself forward it was a
这个举动非常危险 似乎很愚蠢 让人担心
dangerous move seemingly foolish and fraught
with risk failure could be an
injury and being dropped from the course
without hesitation the student slid
down the Rope perilously fast instead
of several minutes it only took him half
that time and by the end
of the course he had broken the record
if you want to change the
world sometimes you have to slide down the
Every moment of your life is
a choice how do you want to
spend that moment who do you want to
be it is not the circumstances we confront
that dictate the lives we experience
it just can not be there are counter
examples all over the place I’m just a blind guy
like that’s no big deal but
you think about prisoners
of war who endure the most unspeakable of you know
now human atrocities,
Nazi concentration camp survivors and on and on on and
you find examples of remarkable people who
despite these circumstances make a
choice to find the purpose
in life to find joy to be a source of strength for
others in their lives and you know these
these shining folks you know again to my
mind prove categorically it’s not thecircumstances we confront that dictate
how we you know the lives we experience
so choose to be happy and literally in
every moment and again I’m not saying
it’s easy again and I’m not you know I’m
not saying its always easy
for me but it’s certainly a worthwhile endeavor I mean
you know you spill
on yourself or you you knock something over or you know
you’re late for a meeting or you
know it can derail you it can be you know
something quote-unquote awful, meanwhile most of the world is
worried about you know health care
食物 穿着 但是你
and food and clothing but you know or you
can choose to laugh
about it you can choose to have fun with it you can
choose to let it go and again every
I think every moment is you know an
amalgam of precisely those choices and
I think it behooves us to spend some time
thinking about our answers you know
you’re the master of your reality and
you know once you buy that,
once you’re willing to take responsibility for the
fact, that you know you are
literally creating the life you are experiencing
The reality, you know, your reality
你自己创造的 再次强调 其它的都是细节
is your creation. Again, the rest is details.
At several sort of key moments
in my life, there were two really simple
questions that I’ve used to try to take back control of my reality
In those situations, you know, one being what is it
truly that I aim to accomplish.
I think very often when we find ourselves
debilitated by fear of failure that you know
that critic anxiety you know whatever it can be a
relief to say wait a minute, I am
loading so much junk onto this, on to
what’s going on here, under what’s at stake
but let me just take a step back
and remind myself. What am I in this
for what am I trying to accomplish what what
is my endeavor here
what’s my purpose and oftentimes in my experience once
when you do that, there’s kind of a big sigh
of relief-Oh, yeah! It really isn’t all that big a deal.
This isn’t so bad,
and the second one really is
what’s my best next step. Right.
对我们要关注今天 现在 此时此刻
let’s focus on today, this moment, right now.
事实上 那就是现在所有的东西 对吧？
In truth that’s all there ever is, right?
So we spend a lot of time on doom and gloom futures,
foreboding , you know, awfulizing
and not enough time on this moment,
right now. What is my best next step?
what can I do right now to make progress,
and you know the truth of the matter is the
世界在变 你也知道 一天变100万次
world changes, you know, a million times a day
you’re gonna change a million times a day,
who knows, what’s gonna happen
on the journey from you know from A to Z
just focus on getting from A to B
and get that done and we’ll worry about C to Z later.
Being able to overcome ego being
able to overcome Envy, being able to overcome jealousy,
being able to overcome the negative of competitive state,
there’s a positive competitivestate and
there’s a negative competitive state
Today, when people are looking
Instagram Facebook YouTube时
on Instagram or Facebook or YouTube,
all you’re looking at is oh she got
that many likes or he got that many likes she
她订婚了 或者他结婚了 或者 哦 天哪
got engaged or he got married or oh my god look
at her body or look at that and
it’s like that stuffs destroying us
我们的内在 嫉妒 自大 贪婪
inside and the jealousy ego greed
To be able to have enough
clarity to purify yourself of those things is going
to alleviate the biggest anxieties and depressions
of our time and mental
health problems and we know that we know
that because all the mental health
research today suggests
that things like isolation overexposure we now can have
more pain consumption in one day
because of what we were exposed to,
then the pain we would have had in a lifetime.
That’s huge. Like that, that’s ridiculous
想一想 在一天里 因为媒体信息
to think that in one day, because of the media news,
in social media we consume
more negative than we did in a lifetime.
对我而言 能够拥有时间 精力
For me, being able to have time energy
and clarity to focus on selfpurification that is the best