不必过分用力，少做反而多得【TED演讲】
共 2 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 不必过分用力，少做反而多得【TED演讲】 中英双语 | 16:19 |
| P2 | 不必过分用力，少做反而多得【TED演讲】 英文字幕(中文外挂 | 16:19 |
P1 · 不必过分用力，少做反而多得【TED演讲】 p01 中英双语 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:02 | I've spent most of my life trying really hard to succeed. | 我花了我的大部分时间 努力去成功。 |
| 0:07 | When I was in high school, I pushed myself to win every academic award that I could. | 当我在高中的时候,我推自己 赢得每一个学术奖,我可以。 |
| 0:12 | When I got to university, I pushed myself to get straight A's in all my classes. | 当我上大学时,我逼自己 在我的所有课程中得到直A's。 |
| 0:17 | I ended up spending 10 years in university and got my PhD in psychology. | 我最后在大学里度过了十年 获得了心理学博士学位 |
| 0:22 | From there, I pushed myself to succeed in the corporate world, and then I pushed myself | 从那里,我推自己 在公司世界成功, 然后我推自己 |
| 0:26 | to be successful as an entrepreneur. | 成为企业家。 |
| 0:29 | I eventually ended up getting a job at Harvard Medical School, which is one of the top academic | 我最终在哈佛医学院找到一份工作 这是顶尖的学术 |
| 0:34 | institutions in the world. | 世界上的机构。 |
| 0:36 | And by this point, I had won a lot of scholarships and awards, I was reasonably successful, | 到了这个时候,我获得了很多奖学金和奖项, 我相当成功, |
| 0:42 | and there were many people who were quite proud of me. | 很多人都以我为荣 |
展开字幕全文（238 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | I've spent most of my life trying really hard to succeed. | 我花了我的大部分时间 努力去成功。 |
| 2 | When I was in high school, I pushed myself to win every academic award that I could. | 当我在高中的时候,我推自己 赢得每一个学术奖,我可以。 |
| 3 | When I got to university, I pushed myself to get straight A's in all my classes. | 当我上大学时,我逼自己 在我的所有课程中得到直A's。 |
| 4 | I ended up spending 10 years in university and got my PhD in psychology. | 我最后在大学里度过了十年 获得了心理学博士学位 |
| 5 | From there, I pushed myself to succeed in the corporate world, and then I pushed myself | 从那里,我推自己 在公司世界成功, 然后我推自己 |
| 6 | to be successful as an entrepreneur. | 成为企业家。 |
| 7 | I eventually ended up getting a job at Harvard Medical School, which is one of the top academic | 我最终在哈佛医学院找到一份工作 这是顶尖的学术 |
| 8 | institutions in the world. | 世界上的机构。 |
| 9 | And by this point, I had won a lot of scholarships and awards, I was reasonably successful, | 到了这个时候,我获得了很多奖学金和奖项, 我相当成功, |
| 10 | and there were many people who were quite proud of me. | 很多人都以我为荣 |
| 11 | But I still wasn't happy. | 但我还是不高兴。 |
| 12 | So for example, when I was in my 20s, on the outside I looked like a thriving young woman | 举个例子,当我20多岁的时候, 在外边,我看起来像一个兴旺的年轻女人 |
| 13 | who was doing well academically and who had an active social life. | 在学术上表现良好,而且社会生活活跃。 |
| 14 | But inside, I was struggling with crippling self-doubt and perfectionism. | 但是在内心里,我挣扎着 自我怀疑和完美主义。 |
| 15 | I ended up spending six years on antidepressants and many hours in therapy. | 最后我花了六年时间去抗抑郁药 和许多小时的治疗。 |
| 16 | Now, I eventually managed to get off the antidepressants and I got into things like yoga and meditation | 现在,我最终成功摆脱了抗抑郁药, 我进入了瑜伽和冥想 |
| 17 | and personal development, and I started to make my health and my well-being my number | 还有个人发展 我开始让我的健康和幸福成为我的号码 |
| 18 | one priority. | 一个优先事项。 |
| 19 | But still, there was something inside of me that kept pushing me to strive and to achieve | 但是,我内心仍然有些东西 一直推动我努力并实现 |
| 20 | and to succeed. | 并取得成功。 |
| 21 | And I eventually realized that I had become an achievement addict. | 我最终意识到我已经成为了成就的瘾君子。 |
| 22 | So I had become addicted to the attention and the approval that often come along with | 所以我沉迷于人们的注意力和认可 经常伴随着 |
| 23 | being successful. | 正在取得成功。 |
| 24 | And so what I would do is I would get into this pattern where I would overwork towards | 所以,我会做,我会进入这种模式, 我会过度工作 |
| 25 | some goal, I would burn out, then I would maybe take a little bit of time to recuperate, | 某个目标,我会燃烧出来, 然后我可能要花点时间 恢复, |
| 26 | and then I would start overworking again. | 然后我又开始过度工作 |
| 27 | And I would go through this pattern over and over and over. | 我会一遍又一遍地经历这个模式。 |
| 28 | So this cycle might sound familiar to some of you. | 所以这个循环 听起来你们中有些人很熟悉。 |
| 29 | You know, these days when you ask someone, how are you, the most common response tends | 你知道,这些天,当你问某人, 你怎么样, 最常见的反应倾向于 |
| 30 | to be busy. | 忙着呢 |
| 31 | So we wear our busyness like a badge of honor, as if we don't feel like we're worthwhile | 所以,我们穿我们的忙碌 像一个荣誉徽章, |
| 32 | human beings unless we're incredibly busy doing something. | 除非我们忙着做点什么 否则就是人类 |
| 33 | But all of this busyness is coming at a cost. | 但所有这些忙碌都是要付出代价的。 |
| 34 | And the cost is our health and our well-being. | 代价是我们的健康和福祉。 |
| 35 | So a question that I've been working with in my own life, both personally and professionally | 我个人和专业人士都在研究这个问题 |
| 36 | over the last few years, is what if there was another way? | 在过去几年里 如果还有别的办法呢? |
| 37 | So what if we could continue to be productive members of society without destroying our | 如果我们能继续成为 社会上有生产力的成员而不破坏我们 |
| 38 | health and our well-being in the process? | 健康与我们在这一进程中的福祉? |
| 39 | And might it even be possible to achieve more by doing less? | 甚至可以通过少做一些事情来取得更大的成就? |
| 40 | Now I want to make it clear from the very beginning that I'm not advocating that we | 现在我想从一开始就说清楚 我不主张我们 |
| 41 | not try. | 不尝试。 |
| 42 | Life involves effort, and I get that. | 生活需要努力,我明白这一点。 |
| 43 | If we didn't exert any effort in our lives, we probably wouldn't brush our teeth or feed | 如果我们一生不努力 我们可能不会刷牙或喂食 |
| 44 | ourselves or even leave the house. | 我们自己,甚至离开房子。 |
| 45 | So obviously we need to engage in some effort. | 因此,我们显然需要参与一些努力。 |
| 46 | But the trick seems to be learning how to balance effort with ease. | 但技巧似乎是学会如何在努力与轻松之间取得平衡. |
| 47 | And there are two different types of effort that I believe we can engage in in our lives. | 并且有两种不同类型的努力 我相信我们可以参与我们的生活。 |
| 48 | And the first type is something that I like to call upstream effort. | 第一种类型是我喜欢称之为上游努力的东西。 |
| 49 | So when we're engaged in upstream effort, it feels like we're paddling a boat upstream | 所以当我们进行上游努力时 感觉就像在上游划船 |
| 50 | against the current of the water. | 面对水流 |
| 51 | So it feels like you're trying really hard, you're pushing, you're striving, you're maybe | 所以感觉你真的很努力, 你推,你努力,你也许 |
| 52 | burning out, your health and well-being are maybe suffering, and even though you're engaged | 即使你订婚了 你的健康和福祉也会受苦受难 |
| 53 | in all this effort, it doesn't really feel like you're getting anywhere. | 在所有这些努力中, 它并不真正感觉你正在得到任何地方。 |
| 54 | Now upstream effort is the type of effort that I believe most of us are engaged in on | 现在,上游努力是我相信我们大多数人正在从事的那种努力。 |
| 55 | a regular basis. | 定期。 |
| 56 | And in fact, society even encourages and rewards upstream effort. | 事实上,社会甚至鼓励和奖励上游的努力。 |
| 57 | So from a young age, many of us are taught to believe statements like, nothing in life | 所以,从小,我们很多人就学会 相信诸如此类的言论,在生活中什么都不是 |
| 58 | comes easy, and if it was easy, everyone would do it, and you have to fight really hard to | 很容易的,如果很简单, 每个人都会做到这一点, 你必须打 真的艰苦的 |
| 59 | make it in the world. | 让它在世界上。 |
| 60 | So most of us are familiar with this type of effort. | 因此,我们大多数人都熟悉这类努力。 |
| 61 | But there's another type of effort we can engage in, and I call this one downstream | 但是,还有另一种类型的努力,我们可以 参与,我叫这个下游 |
| 62 | effort. | 努力起来。 |
| 63 | So when we're engaged in downstream effort, we're still engaged in effort, we're still | 因此,当我们参与下游的努力, 我们还在努力,我们仍然 |
| 64 | trying, we're rowing a boat, but we're paddling that boat downstream with the current of the | 我们在划船 但我们在下游划船 |
| 65 | water, or with the flow of life, if you will. | 水,或与生命之流,若尔. |
| 66 | So we have a goal, but we have a loose grip or a loose attachment to that goal, and we're | 因此我们有一个目标, 但我们有一个松散的握手 或松散的附着 该目标, |
| 67 | more focused on the process or the journey of getting towards that goal. | 更注重实现这一目标的进程或旅程。 |
| 68 | Now in the same way that there are different types of effort, there are also different | 现在,以同样的方式,有 不同类型的努力,也有不同的 |
| 69 | types of success. | 成功类型。 |
| 70 | So many of us are taught to believe that success means having a lot of money, or a nice car, | 很多人被教导相信 成功意味着有很多钱 或者一辆好车 |
| 71 | or a big house. | 或者一个大房子。 |
| 72 | And there's not necessarily anything wrong with these things, it's just that we each | 这些东西不一定有什么问题 只是我们彼此 |
| 73 | need to define what authentic success means for us. | 需要确定真正的成功对我们意味着什么。 |
| 74 | So for you, authentic success might mean having a lot of money, or it might mean improving | 所以对你来说,真正的成功 可能意味着有很多钱, 也可能意味着改善 |
| 75 | your social relationships, or it might mean improving your health. | 你的社会关系,或可能意味着改善你的健康状况。 |
| 76 | So we each need to define what authentic success means for us, because this helps us make decisions | 所以我们每个人都需要 确定真正的成功对我们意味着什么, 因为这帮助我们做决定 |
| 77 | in our lives that guide us in the direction of downstream effort. | 指导我们下游努力的方向。 |
| 78 | And so the question then becomes, you know, how do we enhance downstream effort in order | 所以问题就变成,我们如何加强下游的努力 |
| 79 | to reach authentic goals? | 达到真正的目标? |
| 80 | Because when I talk about the idea of achieving more by doing less, what I'm really referring | 因为当我谈论通过少做来取得更多成就的想法时, 我真正指的是 |
| 81 | to here is enhancing downstream effort in our lives in order to reach authentic goals. | 这里正在加强我们生活中的下游努力,以实现真正的目标。 |
| 82 | But how do we do this? | 但是,我们如何做到这一点? |
| 83 | There are a few different things that we can do. | 我们可以做一些不同的事情。 |
| 84 | And the first thing is that we need to engage in some inner work in order to begin to cultivate | 首先,我们需要做一些内部工作 以便开始培养 |
| 85 | downstream effort in our lives. | 下游的努力 在我们的生活。 |
| 86 | So one type of inner work that we can do is we can begin to identify what we value in | 因此,我们可以做的一类内在工作是,我们可以开始确定我们重视什么 |
| 87 | life. | 活着 |
| 88 | Now values are abstract goals or ideals. | 现在的价值观是抽象的目标或理想. |
| 89 | They can be difficult to define, but there's things like freedom, authenticity, joy, happiness, | 他们可能很难定义, 但是有诸如自由,真实,快乐,快乐, |
| 90 | stability. | 稳定。 |
| 91 | And we need to identify what we value because these values then serve as a north star or | 我们需要确定我们的价值 因为这些价值成为北星 |
| 92 | to help guide us in the direction of downstream effort in our lives. | 帮助引导我们走向我们生活的下游努力。 |
| 93 | Another type of inner work that we can do is we need to identify how we want to feel | 另一种类型的内在工作,我们可以做的是,我们需要确定我们想要什么样的感觉 |
| 94 | every day. | 每天都这样 |
| 95 | Now, Doug Newberg is a researcher and performance coach from the University of Virginia. | 现在,道格·纽伯格是弗吉尼亚大学的研究员和表演教练. |
| 96 | And he developed a theory that he calls the resonance performance model. | 而他发展了一个理论,称共振性能模型. |
| 97 | And he developed this theory based on interviews that he conducted with hundreds of top performers | 他根据对数百名优秀演员的采访 发展了这个理论 |
| 98 | from a variety of different areas of life. | 从不同的生活领域。 |
| 99 | So for example, medicine, sport, business and music. | 例如医学、体育、商业和音乐。 |
| 100 | And what he found is that these top performers had very specific ideas about how they wanted | 他发现这些顶尖的表演者 对于他们想要什么有非常具体的想法 |
| 101 | to feel every day. | 每天都有感觉 |
| 102 | So yes, they had a goal. | 所以,他们有一个目标。 |
| 103 | They might have wanted to win a gold medal or a Grammy, but they were more focused on | 他们也许想赢得金牌或格莱美奖 但是他们更专注于 |
| 104 | the process of getting towards that goal than the actual goal itself. | 比实际目标本身更能实现这一目标。 |
| 105 | Another thing that Newberg found is that these top performers, this is very important, when | 纽伯格发现的另外一件事是 这些顶尖的表演者, 这是非常重要的,当 |
| 106 | they bumped up against obstacles towards their goals, they didn't try harder. | 他们遇到了阻碍 他们的目标, 他们没有更努力。 |
| 107 | So they didn't exert more effort. | 所以他们没有付出更多的努力。 |
| 108 | Instead, they took some time off for personal reflection and reminded themselves of how | 相反,他们请了一段时间的假来进行个人反思,并提醒自己: |
| 109 | they wanted to feel every day. | 他们每天都想感受 |
| 110 | Newberg referred to this as their dream. | 纽伯格将此称为他们的梦想. |
| 111 | So reminding themselves of their dream then motivated them to continue towards their goals. | 因此,提醒自己,他们的梦想促使他们继续实现他们的目标。 |
| 112 | So after we've done this inner work of identifying how we want to feel and what we value, | 因此,在我们做了这个内在的工作, 确定我们想要什么 感觉和我们的价值, |
| 113 | our job is then to bring this inner work out into the world. | 那么我们的工作就是把这个内在的工作带入世界。 |
| 114 | So there's research suggesting that authenticity has two components, an internal component | 所以有研究表明真实性有两个成分 一个内部成分 |
| 115 | and an external component. | 和外部组件。 |
| 116 | So internally, we need to unapologetically own our values and our feelings. | 因此,在内部,我们需要不自觉地拥有我们的价值观和感情。 |
| 117 | And then externally, we need to act on those values and feelings in the real world. | 然后,在外部,我们需要根据现实世界中的这些价值观和感情采取行动。 |
| 118 | So in other words, we need to start making authentic life decisions. | 换句话说,我们需要开始做出真正的人生决定。 |
| 119 | So you might choose a particular job or relationship or life path based on what's true and authentic | 所以,你可能选择一个特定的 工作,关系或生活路径 根据什么是真实的 |
| 120 | for you. | 给你的 |
| 121 | And this might sound relatively straightforward, you know, you just make life decisions based | 这听起来可能比较直截了当, 你知道,你只是做出生活决定 |
| 122 | on what's important to you and then you live your life in that way. | 对你很重要的事 然后你就那样生活 |
| 123 | But in actuality, sometimes our authentic life choices can go against what society or | 但实际上,有时我们真正的人生选择 会违背什么社会或 |
| 124 | our friends or our colleagues or our family think we should be doing. | 我们的朋友或同事或家人认为我们应该这样做。 |
| 125 | So for example, when I was working at Harvard Medical School, after a while of working there, | 例如我在哈佛医学院工作时 在那里工作了一段时间 |
| 126 | I started to realize that that job was no longer honoring what I valued and I was no | 我开始意识到那份工作 不再尊重我的价值 |
| 127 | longer feeling how I wanted to feel every day. | 日复一日的感受 |
| 128 | And so I made the very difficult but authentic decision to quit my job at Harvard. | 所以我做了一个非常艰难但真实的决定 辞去我在哈佛的工作。 |
| 129 | And I ended up living in a cabin in the woods for two months. | 最后我住在树林的小屋里两个月 |
| 130 | And then I moved to Europe. | 后移居欧洲. |
| 131 | Now, this was not an easy decision to make. | 现在,这不是一个容易的决定。 |
| 132 | There were people in my life who believed I was making a mistake professionally by quitting | 我生命中有些人认为我辞职是职业错误 |
| 133 | Harvard. | 哈佛大学. |
| 134 | But it was a decision that was true and authentic for me. | 但对于我来说,这是一个真实和真实的决定。 |
| 135 | So our authentic life choices, they won't always be easy, but they'll always be worth | 因此,我们真正的生活选择, 他们不会总是容易, 但他们总是值得 |
| 136 | it because they help us live with integrity. | 因为他们帮助我们过上正直的生活 |
| 137 | And so after we've made these authentic life decisions, our job is then to use discernment | 因此,在我们做出这些真正的生命决定之后, 我们的工作就是运用辨别 |
| 138 | to evaluate the results of our decisions. | 评估我们的决定的结果。 |
| 139 | So in other words, we evaluate which path we're on. | 换句话说,我们评估我们所走的道路。 |
| 140 | We can ask ourselves, has this decision resulted in me moving upstream or am I moving | 我们可以问自己,这个决定导致我向上游移动,还是我向上移动 |
| 141 | downstream? | 下游吗? |
| 142 | And there are a few hints that we can use in order to figure out whether we're engaged | 还有几条线索 我们可以用来判断我们是否订婚了 |
| 143 | in downstream effort. | 在下游的努力。 |
| 144 | And the first of these is that when we're engaged in downstream effort, I believe we're | 首先是当我们下游努力的时候 我认为我们 |
| 145 | more likely to experience something called psychological flow. | 更可能经历 所谓的心理流。 |
| 146 | And when we're experiencing psychological flow, some of you might have experienced it | 而当我们经历 心理流, 你们中有些人可能经历过 |
| 147 | before. | 之前,我刚说 |
| 148 | We sometimes experience it when we're engaged in things like music or art. | 有时当我们从事音乐或艺术等事情时,我们也会经历. |
| 149 | When we're engaged in psychological flow, we're so absorbed and engaged in what we're | 当我们从事心理流动, 我们是如此的吸收 并参与我们是什么 |
| 150 | doing that time seems to get distorted. | 做那个时间 似乎被扭曲。 |
| 151 | So time might feel like it speeds up or slows down. | 所以时间可能觉得它会加速或减速. |
| 152 | You might not notice time going by. | 你可能不会注意到时间经过。 |
| 153 | It can be very difficult to distract you from what you're doing. | 分散你的注意力可能很困难 |
| 154 | The telephone could ring and you might not even notice it. | 电话可能响了,你可能根本没注意到 |
| 155 | And you might even be so absorbed and engaged in what you're doing that you become almost | 你甚至可能如此被吸收 并参与你正在做的事情, 你几乎变成 |
| 156 | one with the activity. | 一个与活动。 |
| 157 | So for example, in the moments before an athlete scores an incredible goal, they might feel | 举个例子,在运动员打进一个令人难以置信的进球之前,他们可能感到 |
| 158 | like time slows down for them. | 像时间 减慢他们。 |
| 159 | They might not hear the audience around them. | 他们可能听不到周围的观众 |
| 160 | And they might feel like their body moves almost effortlessly in the service of scoring | 他们可能觉得他们的身体 几乎不费力地移动 为了打分 |
| 161 | that goal. | 那个目标。 |
| 162 | And in my opinion, psychological flow is actually the epitome of downstream effort | 在我看来 心理流是下游努力的缩影 |
| 163 | because we're trying, but it doesn't feel like we're trying. | 因为我们在努力 但感觉我们没有在努力 |
| 164 | Now, another hint that you can use to find out if you're engaged in downstream effort | 现在,另一个提示,你可以用来 发现你是否参与了下游的努力 |
| 165 | is that sometimes synchronicity might be more likely to pop up in your life. | 有时候同步性 可能会在你生活中出现 |
| 166 | So the perfect people, places or opportunities might arise for you without you feeling like | 所以,完美的人,地方或机会 可能会为你出现,而你没有感觉 |
| 167 | you had to engage in that much effort in order to make those things happen. | 你不得不做出很大努力 才能实现这些 |
| 168 | So if you're engaged in downstream effort, the idea is to stay on that path because | 所以如果你在下游努力, 想法是坚持这条道路,因为 |
| 169 | authentic success is likely to follow. | 真正的成功很可能随之而来。 |
| 170 | Now, notice I use the word authentic success here. | 现在,请注意,我用这个词 真正的成功在这里。 |
| 171 | So your success might not look successful to the people around you, but it will feel | 所以,你的成功 可能不会看起来成功 周围的人,但它会感觉 |
| 172 | successful for you internally. | 在你内部成功。 |
| 173 | So for example, someone who gets a divorce after spending years in an inauthentic marriage, | 例如,一个在非婚生婚姻中度过多年后离婚的人, |
| 174 | their life might not look very successful on the outside. | 他们的生活在外表可能不太成功 |
| 175 | So they might lose their home. | 这样他们就会失去家 |
| 176 | They might lose some access to their children. | 他们可能会失去接触子女的机会。 |
| 177 | They might lose some income. | 他们可能会失去一些收入。 |
| 178 | However, their decision and their life will feel authentic for them. | 然而,他们的决定和生活将对他们产生真实的感觉. |
| 179 | Now, if on the other hand, you engage in an authentic life decision and it feels like | 现在,如果另一方面,你从事 一个真实的生活决定,它感觉像 |
| 180 | you're engaged in upstream effort, before you start trying harder, there are two questions | 在你开始更努力之前 有两个问题 |
| 181 | that you can ask yourself. | 你可以问自己。 |
| 182 | The first question is, is this a time in my life when upstream effort is necessary? | 第一个问题是,这是我生命中需要上游努力的时刻吗? |
| 183 | So there are some times in our lives when we do just have to put in some extra hours, | 因此,有些时候,我们的生活, 当我们确实需要增加一些时间, |
| 184 | put in some time and feel kind of like we're trying very hard. | 花点时间 觉得我们很努力 |
| 185 | So for example, if you're trying to get your master's or your PhD, sometimes that process | 比如说,如果你想要获得你的硕士学位或者博士学位, 有时候这个过程 |
| 186 | can feel like a slog. | 感觉像口水 |
| 187 | It can feel like a lot of effort. | 能觉如是种种功德. |
| 188 | But if that master's or PhD is an authentic life goal for you, then you can remind yourself | 但是如果那个硕士或博士是你们真正的人生目标 那你可以提醒自己 |
| 189 | of your motivations for pursuing that degree and that can then motivate you to continue. | 你追求这个学位的动机 并可以激励你继续学习 |
| 190 | Now, also another question you can ask yourself if it feels like you're engaged in upstream | 现在,还有另一个问题,你可以问自己,如果它感觉你从事上游 |
| 191 | effort is, have my values changed? | 努力是, 我的价值观有改变吗? |
| 192 | So there are times when we make a decision in our lives based on certain values, but | 因此,有时,我们做决定 我们的生活基于某些价值,但 |
| 193 | then those values change over time. | 然后这些价值随时间而变化。 |
| 194 | So for example, if when you first finished university, you got a job so that you could | 所以,举例来说,如果你刚上完大学, 你得到了一个工作,以便你可以 |
| 195 | get some financial stability in your life. | 得到一些财务稳定 在你的生活中。 |
| 196 | But maybe three or five years later, financial stability is no longer something that is as | 但也许三五年后 金融稳定不再是 |
| 197 | important to you. | 对你很重要 |
| 198 | That job might start to feel upstream because it no longer reflects your values. | 这份工作可能开始感觉上游,因为它不再反映你的价值观。 |
| 199 | In these situations, we need to either quit or let go of, or at the very least significantly | 在这种情况下,我们需要要么退出,要么放手,或者至少是显著的 |
| 200 | alter the path that we're on so that we can course correct and bring ourselves in the | 改变我们所走的道路 这样我们就能正确行进 并让自己进入 |
| 201 | direction of downstream effort in our lives. | 我们生活中下游努力的方向。 |
| 202 | So I believe that there are many times when we're engaged in upstream effort, when we | 因此我相信,我们参与上游努力,当我们 |
| 203 | actually need to quit or let go of something so that we can make room for downstream effort. | 实际上需要退出或者放弃一些东西 这样我们才能为下游的努力腾出空间 |
| 204 | And so my main point here is not that we stop trying. | 所以我的要点不是停止尝试。 |
| 205 | It's that you stop trying so hard at things that don't matter to you and start trying | 而是你不再那么努力去尝试 对你无关紧要的事情,开始尝试 |
| 206 | at things that do, because when we engage in effort towards goals that are personally | 因为当我们努力争取实现个人目标时 |
| 207 | meaningful for us, our trying doesn't feel like trying and our success feels successful | 对我们来说是有意义的 我们的尝试并不想尝试 我们的成功也觉得成功 |
| 208 | regardless of what it looks like to people on the outside. | 不管外面的人看起来怎么样 |
| 209 | Now this might sound relatively straightforward. | 现在这听起来可能比较直截了当。 |
| 210 | However, very few of us are actually living this way. | 然而,我们当中实际上很少有人这样生活。 |
| 211 | So many of us exert enormous amounts of effort towards goals that are not actually | 因此,我们许多人为实现那些实际上并非 |
| 212 | personally meaningful. | 个人意义。 |
| 213 | And even though the idea of downstream effort might sound a little bit counterintuitive, | 尽管下游努力的想法 听起来有些反常 |
| 214 | I believe many of us really resonate with the idea of slowing down and exerting a different | 我相信我们很多人 都对减速和施展不同 |
| 215 | kind of effort in our lives. | 一种我们生活中的努力。 |
| 216 | And in fact, many of the world's great wisdom traditions actually emphasize similar concepts | 事实上,世界上很多伟大的智慧传统 都强调类似的概念 |
| 217 | like practicing mindfulness, non-attachment, and emphasizing being overdoing. | 像练习 注意,不附着, 和强调过度做。 |
| 218 | So for example, in Taoism, there's a term called Wu Wei, which refers to a form of | 例如,在道教中,有一个叫吴伟的名词,指的是一种形式. |
| 219 | effortless effort. | 费尽心力 |
| 220 | And Lao Tzu, a Chinese philosopher who's considered to be the founder of Taoism, | 而老子,被认为是道教创始人的中国哲学家, |
| 221 | wrote, search your heart and see the way to do is to be. | 写下,搜索你的心脏 并看到如何做是。 |
| 222 | And so I'll admit that I don't have this process completely figured out and my inner | 所以我要承认,我并没有完全了解这个过程 和我的内心 |
| 223 | achievement addict is still alive and well and comes to visit me quite often. | 成绩瘾君子还活着,很好 经常来看我 |
| 224 | But when she does, I try to remind myself of some of the ideas and concepts that I've | 但是,当她这样做, 我试图提醒自己 一些想法和概念,我已经 |
| 225 | talked about today in order to do that course correction to bring myself in the direction | 今天我们讨论过 是为了纠正路线 使自己走向 |
| 226 | of downstream effort in my life. | 我一生中最下游的努力 |
| 227 | And so I would encourage all of you to take a good hard look at your own inner achievement | 所以我鼓励你们大家仔细看看自己的内在成就 |
| 228 | addict and ask yourself why you're doing what you're doing. | 瘾君子 问自己为什么这样做 |
| 229 | What's motivating you? | 什么激励你? |
| 230 | Are you motivated by something that's true and authentic for you? | 你是被真假的东西驱使的吗? |
| 231 | Or are you motivated motivated by something that's external to you? | 还是你的动机是外在的东西? |
| 232 | And we might ask, well, why is this important? | 我们可能会问,为什么这很重要? |
| 233 | Well, I believe it's important because your health, your well-being, and your authenticity | 嗯,我相信这很重要 因为你的健康, 你的福祉, 和你的真实性 |
| 234 | are more important than any job, any promotion, any salary, any degree, or frankly, | 比任何工作,任何晋升,任何薪水,任何学位,或坦率地说, |
| 235 | anyone else's opinion of you. | 别人对你的看法 |
| 236 | And when we get this, when we truly embody it and start living it, then we really can | 当我们得到这个, 当我们真正体现它并开始生活, 那么我们真的可以 |
| 237 | begin to achieve more by doing less. | 开始通过少花钱来取得更大的成就。 |
| 238 | Thank you. | 谢谢 |
该视频共有字幕 238 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 不必过分用力，少做反而多得【TED演讲】 p02 英文字幕(中文外挂) (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:02 | I've spent most of my life trying really hard to succeed. | 我花了我的大部分时间 努力去成功。 |
| 0:07 | When I was in high school, I pushed myself to win every academic award that I could. | 当我在高中的时候,我推自己 赢得每一个学术奖,我可以。 |
| 0:12 | When I got to university, I pushed myself to get straight A's in all my classes. | 当我上大学时,我逼自己 在我的所有课程中得到直A's。 |
| 0:17 | I ended up spending 10 years in university and got my PhD in psychology. | 我最后在大学里度过了十年 获得了心理学博士学位 |
| 0:22 | From there, I pushed myself to succeed in the corporate world, and then I pushed myself | 从那里,我推自己 在公司世界成功, 然后我推自己 |
| 0:26 | to be successful as an entrepreneur. | 成为企业家。 |
| 0:29 | I eventually ended up getting a job at Harvard Medical School, which is one of the top academic | 我最终在哈佛医学院找到一份工作 这是顶尖的学术 |
| 0:34 | institutions in the world. | 世界上的机构。 |
| 0:36 | And by this point, I had won a lot of scholarships and awards, I was reasonably successful, | 到了这个时候,我获得了很多奖学金和奖项, 我相当成功, |
| 0:42 | and there were many people who were quite proud of me. | 很多人都以我为荣 |
展开字幕全文（238 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | I've spent most of my life trying really hard to succeed. | 我花了我的大部分时间 努力去成功。 |
| 2 | When I was in high school, I pushed myself to win every academic award that I could. | 当我在高中的时候,我推自己 赢得每一个学术奖,我可以。 |
| 3 | When I got to university, I pushed myself to get straight A's in all my classes. | 当我上大学时,我逼自己 在我的所有课程中得到直A's。 |
| 4 | I ended up spending 10 years in university and got my PhD in psychology. | 我最后在大学里度过了十年 获得了心理学博士学位 |
| 5 | From there, I pushed myself to succeed in the corporate world, and then I pushed myself | 从那里,我推自己 在公司世界成功, 然后我推自己 |
| 6 | to be successful as an entrepreneur. | 成为企业家。 |
| 7 | I eventually ended up getting a job at Harvard Medical School, which is one of the top academic | 我最终在哈佛医学院找到一份工作 这是顶尖的学术 |
| 8 | institutions in the world. | 世界上的机构。 |
| 9 | And by this point, I had won a lot of scholarships and awards, I was reasonably successful, | 到了这个时候,我获得了很多奖学金和奖项, 我相当成功, |
| 10 | and there were many people who were quite proud of me. | 很多人都以我为荣 |
| 11 | But I still wasn't happy. | 但我还是不高兴。 |
| 12 | So for example, when I was in my 20s, on the outside I looked like a thriving young woman | 举个例子,当我20多岁的时候, 在外边,我看起来像一个兴旺的年轻女人 |
| 13 | who was doing well academically and who had an active social life. | 在学术上表现良好,而且社会生活活跃。 |
| 14 | But inside, I was struggling with crippling self-doubt and perfectionism. | 但是在内心里,我挣扎着 自我怀疑和完美主义。 |
| 15 | I ended up spending six years on antidepressants and many hours in therapy. | 最后我花了六年时间去抗抑郁药 和许多小时的治疗。 |
| 16 | Now, I eventually managed to get off the antidepressants and I got into things like yoga and meditation | 现在,我最终成功摆脱了抗抑郁药, 我进入了瑜伽和冥想 |
| 17 | and personal development, and I started to make my health and my well-being my number | 还有个人发展 我开始让我的健康和幸福成为我的号码 |
| 18 | one priority. | 一个优先事项。 |
| 19 | But still, there was something inside of me that kept pushing me to strive and to achieve | 但是,我内心仍然有些东西 一直推动我努力并实现 |
| 20 | and to succeed. | 并取得成功。 |
| 21 | And I eventually realized that I had become an achievement addict. | 我最终意识到我已经成为了成就的瘾君子。 |
| 22 | So I had become addicted to the attention and the approval that often come along with | 所以我沉迷于人们的注意力和认可 经常伴随着 |
| 23 | being successful. | 正在取得成功。 |
| 24 | And so what I would do is I would get into this pattern where I would overwork towards | 所以,我会做,我会进入这种模式, 我会过度工作 |
| 25 | some goal, I would burn out, then I would maybe take a little bit of time to recuperate, | 某个目标,我会燃烧出来, 然后我可能要花点时间 恢复, |
| 26 | and then I would start overworking again. | 然后我又开始过度工作 |
| 27 | And I would go through this pattern over and over and over. | 我会一遍又一遍地经历这个模式。 |
| 28 | So this cycle might sound familiar to some of you. | 所以这个循环 听起来你们中有些人很熟悉。 |
| 29 | You know, these days when you ask someone, how are you, the most common response tends | 你知道,这些天,当你问某人, 你怎么样, 最常见的反应倾向于 |
| 30 | to be busy. | 忙着呢 |
| 31 | So we wear our busyness like a badge of honor, as if we don't feel like we're worthwhile | 所以,我们穿我们的忙碌 像一个荣誉徽章, |
| 32 | human beings unless we're incredibly busy doing something. | 除非我们忙着做点什么 否则就是人类 |
| 33 | But all of this busyness is coming at a cost. | 但所有这些忙碌都是要付出代价的。 |
| 34 | And the cost is our health and our well-being. | 代价是我们的健康和福祉。 |
| 35 | So a question that I've been working with in my own life, both personally and professionally | 我个人和专业人士都在研究这个问题 |
| 36 | over the last few years, is what if there was another way? | 在过去几年里 如果还有别的办法呢? |
| 37 | So what if we could continue to be productive members of society without destroying our | 如果我们能继续成为 社会上有生产力的成员而不破坏我们 |
| 38 | health and our well-being in the process? | 健康与我们在这一进程中的福祉? |
| 39 | And might it even be possible to achieve more by doing less? | 甚至可以通过少做一些事情来取得更大的成就? |
| 40 | Now I want to make it clear from the very beginning that I'm not advocating that we | 现在我想从一开始就说清楚 我不主张我们 |
| 41 | not try. | 不尝试。 |
| 42 | Life involves effort, and I get that. | 生活需要努力,我明白这一点。 |
| 43 | If we didn't exert any effort in our lives, we probably wouldn't brush our teeth or feed | 如果我们一生不努力 我们可能不会刷牙或喂食 |
| 44 | ourselves or even leave the house. | 我们自己,甚至离开房子。 |
| 45 | So obviously we need to engage in some effort. | 因此,我们显然需要参与一些努力。 |
| 46 | But the trick seems to be learning how to balance effort with ease. | 但技巧似乎是学会如何在努力与轻松之间取得平衡. |
| 47 | And there are two different types of effort that I believe we can engage in in our lives. | 并且有两种不同类型的努力 我相信我们可以参与我们的生活。 |
| 48 | And the first type is something that I like to call upstream effort. | 第一种类型是我喜欢称之为上游努力的东西。 |
| 49 | So when we're engaged in upstream effort, it feels like we're paddling a boat upstream | 所以当我们进行上游努力时 感觉就像在上游划船 |
| 50 | against the current of the water. | 面对水流 |
| 51 | So it feels like you're trying really hard, you're pushing, you're striving, you're maybe | 所以感觉你真的很努力, 你推,你努力,你也许 |
| 52 | burning out, your health and well-being are maybe suffering, and even though you're engaged | 即使你订婚了 你的健康和福祉也会受苦受难 |
| 53 | in all this effort, it doesn't really feel like you're getting anywhere. | 在所有这些努力中, 它并不真正感觉你正在得到任何地方。 |
| 54 | Now upstream effort is the type of effort that I believe most of us are engaged in on | 现在,上游努力是我相信我们大多数人正在从事的那种努力。 |
| 55 | a regular basis. | 定期。 |
| 56 | And in fact, society even encourages and rewards upstream effort. | 事实上,社会甚至鼓励和奖励上游的努力。 |
| 57 | So from a young age, many of us are taught to believe statements like, nothing in life | 所以,从小,我们很多人就学会 相信诸如此类的言论,在生活中什么都不是 |
| 58 | comes easy, and if it was easy, everyone would do it, and you have to fight really hard to | 很容易的,如果很简单, 每个人都会做到这一点, 你必须打 真的艰苦的 |
| 59 | make it in the world. | 让它在世界上。 |
| 60 | So most of us are familiar with this type of effort. | 因此,我们大多数人都熟悉这类努力。 |
| 61 | But there's another type of effort we can engage in, and I call this one downstream | 但是,还有另一种类型的努力,我们可以 参与,我叫这个下游 |
| 62 | effort. | 努力起来。 |
| 63 | So when we're engaged in downstream effort, we're still engaged in effort, we're still | 因此,当我们参与下游的努力, 我们还在努力,我们仍然 |
| 64 | trying, we're rowing a boat, but we're paddling that boat downstream with the current of the | 我们在划船 但我们在下游划船 |
| 65 | water, or with the flow of life, if you will. | 水,或与生命之流,若尔. |
| 66 | So we have a goal, but we have a loose grip or a loose attachment to that goal, and we're | 因此我们有一个目标, 但我们有一个松散的握手 或松散的附着 该目标, |
| 67 | more focused on the process or the journey of getting towards that goal. | 更注重实现这一目标的进程或旅程。 |
| 68 | Now in the same way that there are different types of effort, there are also different | 现在,以同样的方式,有 不同类型的努力,也有不同的 |
| 69 | types of success. | 成功类型。 |
| 70 | So many of us are taught to believe that success means having a lot of money, or a nice car, | 很多人被教导相信 成功意味着有很多钱 或者一辆好车 |
| 71 | or a big house. | 或者一个大房子。 |
| 72 | And there's not necessarily anything wrong with these things, it's just that we each | 这些东西不一定有什么问题 只是我们彼此 |
| 73 | need to define what authentic success means for us. | 需要确定真正的成功对我们意味着什么。 |
| 74 | So for you, authentic success might mean having a lot of money, or it might mean improving | 所以对你来说,真正的成功 可能意味着有很多钱, 也可能意味着改善 |
| 75 | your social relationships, or it might mean improving your health. | 你的社会关系,或可能意味着改善你的健康状况。 |
| 76 | So we each need to define what authentic success means for us, because this helps us make decisions | 所以我们每个人都需要 确定真正的成功对我们意味着什么, 因为这帮助我们做决定 |
| 77 | in our lives that guide us in the direction of downstream effort. | 指导我们下游努力的方向。 |
| 78 | And so the question then becomes, you know, how do we enhance downstream effort in order | 所以问题就变成,我们如何加强下游的努力 |
| 79 | to reach authentic goals? | 达到真正的目标? |
| 80 | Because when I talk about the idea of achieving more by doing less, what I'm really referring | 因为当我谈论通过少做来取得更多成就的想法时, 我真正指的是 |
| 81 | to here is enhancing downstream effort in our lives in order to reach authentic goals. | 这里正在加强我们生活中的下游努力,以实现真正的目标。 |
| 82 | But how do we do this? | 但是,我们如何做到这一点? |
| 83 | There are a few different things that we can do. | 我们可以做一些不同的事情。 |
| 84 | And the first thing is that we need to engage in some inner work in order to begin to cultivate | 首先,我们需要做一些内部工作 以便开始培养 |
| 85 | downstream effort in our lives. | 下游的努力 在我们的生活。 |
| 86 | So one type of inner work that we can do is we can begin to identify what we value in | 因此,我们可以做的一类内在工作是,我们可以开始确定我们重视什么 |
| 87 | life. | 活着 |
| 88 | Now values are abstract goals or ideals. | 现在的价值观是抽象的目标或理想. |
| 89 | They can be difficult to define, but there's things like freedom, authenticity, joy, happiness, | 他们可能很难定义, 但是有诸如自由,真实,快乐,快乐, |
| 90 | stability. | 稳定。 |
| 91 | And we need to identify what we value because these values then serve as a north star or | 我们需要确定我们的价值 因为这些价值成为北星 |
| 92 | to help guide us in the direction of downstream effort in our lives. | 帮助引导我们走向我们生活的下游努力。 |
| 93 | Another type of inner work that we can do is we need to identify how we want to feel | 另一种类型的内在工作,我们可以做的是,我们需要确定我们想要什么样的感觉 |
| 94 | every day. | 每天都这样 |
| 95 | Now, Doug Newberg is a researcher and performance coach from the University of Virginia. | 现在,道格·纽伯格是弗吉尼亚大学的研究员和表演教练. |
| 96 | And he developed a theory that he calls the resonance performance model. | 而他发展了一个理论,称共振性能模型. |
| 97 | And he developed this theory based on interviews that he conducted with hundreds of top performers | 他根据对数百名优秀演员的采访 发展了这个理论 |
| 98 | from a variety of different areas of life. | 从不同的生活领域。 |
| 99 | So for example, medicine, sport, business and music. | 例如医学、体育、商业和音乐。 |
| 100 | And what he found is that these top performers had very specific ideas about how they wanted | 他发现这些顶尖的表演者 对于他们想要什么有非常具体的想法 |
| 101 | to feel every day. | 每天都有感觉 |
| 102 | So yes, they had a goal. | 所以,他们有一个目标。 |
| 103 | They might have wanted to win a gold medal or a Grammy, but they were more focused on | 他们也许想赢得金牌或格莱美奖 但是他们更专注于 |
| 104 | the process of getting towards that goal than the actual goal itself. | 比实际目标本身更能实现这一目标。 |
| 105 | Another thing that Newberg found is that these top performers, this is very important, when | 纽伯格发现的另外一件事是 这些顶尖的表演者, 这是非常重要的,当 |
| 106 | they bumped up against obstacles towards their goals, they didn't try harder. | 他们遇到了阻碍 他们的目标, 他们没有更努力。 |
| 107 | So they didn't exert more effort. | 所以他们没有付出更多的努力。 |
| 108 | Instead, they took some time off for personal reflection and reminded themselves of how | 相反,他们请了一段时间的假来进行个人反思,并提醒自己: |
| 109 | they wanted to feel every day. | 他们每天都想感受 |
| 110 | Newberg referred to this as their dream. | 纽伯格将此称为他们的梦想. |
| 111 | So reminding themselves of their dream then motivated them to continue towards their goals. | 因此,提醒自己,他们的梦想促使他们继续实现他们的目标。 |
| 112 | So after we've done this inner work of identifying how we want to feel and what we value, | 因此,在我们做了这个内在的工作, 确定我们想要什么 感觉和我们的价值, |
| 113 | our job is then to bring this inner work out into the world. | 那么我们的工作就是把这个内在的工作带入世界。 |
| 114 | So there's research suggesting that authenticity has two components, an internal component | 所以有研究表明真实性有两个成分 一个内部成分 |
| 115 | and an external component. | 和外部组件。 |
| 116 | So internally, we need to unapologetically own our values and our feelings. | 因此,在内部,我们需要不自觉地拥有我们的价值观和感情。 |
| 117 | And then externally, we need to act on those values and feelings in the real world. | 然后,在外部,我们需要根据现实世界中的这些价值观和感情采取行动。 |
| 118 | So in other words, we need to start making authentic life decisions. | 换句话说,我们需要开始做出真正的人生决定。 |
| 119 | So you might choose a particular job or relationship or life path based on what's true and authentic | 所以,你可能选择一个特定的 工作,关系或生活路径 根据什么是真实的 |
| 120 | for you. | 给你的 |
| 121 | And this might sound relatively straightforward, you know, you just make life decisions based | 这听起来可能比较直截了当, 你知道,你只是做出生活决定 |
| 122 | on what's important to you and then you live your life in that way. | 对你很重要的事 然后你就那样生活 |
| 123 | But in actuality, sometimes our authentic life choices can go against what society or | 但实际上,有时我们真正的人生选择 会违背什么社会或 |
| 124 | our friends or our colleagues or our family think we should be doing. | 我们的朋友或同事或家人认为我们应该这样做。 |
| 125 | So for example, when I was working at Harvard Medical School, after a while of working there, | 例如我在哈佛医学院工作时 在那里工作了一段时间 |
| 126 | I started to realize that that job was no longer honoring what I valued and I was no | 我开始意识到那份工作 不再尊重我的价值 |
| 127 | longer feeling how I wanted to feel every day. | 日复一日的感受 |
| 128 | And so I made the very difficult but authentic decision to quit my job at Harvard. | 所以我做了一个非常艰难但真实的决定 辞去我在哈佛的工作。 |
| 129 | And I ended up living in a cabin in the woods for two months. | 最后我住在树林的小屋里两个月 |
| 130 | And then I moved to Europe. | 后移居欧洲. |
| 131 | Now, this was not an easy decision to make. | 现在,这不是一个容易的决定。 |
| 132 | There were people in my life who believed I was making a mistake professionally by quitting | 我生命中有些人认为我辞职是职业错误 |
| 133 | Harvard. | 哈佛大学. |
| 134 | But it was a decision that was true and authentic for me. | 但对于我来说,这是一个真实和真实的决定。 |
| 135 | So our authentic life choices, they won't always be easy, but they'll always be worth | 因此,我们真正的生活选择, 他们不会总是容易, 但他们总是值得 |
| 136 | it because they help us live with integrity. | 因为他们帮助我们过上正直的生活 |
| 137 | And so after we've made these authentic life decisions, our job is then to use discernment | 因此,在我们做出这些真正的生命决定之后, 我们的工作就是运用辨别 |
| 138 | to evaluate the results of our decisions. | 评估我们的决定的结果。 |
| 139 | So in other words, we evaluate which path we're on. | 换句话说,我们评估我们所走的道路。 |
| 140 | We can ask ourselves, has this decision resulted in me moving upstream or am I moving | 我们可以问自己,这个决定导致我向上游移动,还是我向上移动 |
| 141 | downstream? | 下游吗? |
| 142 | And there are a few hints that we can use in order to figure out whether we're engaged | 还有几条线索 我们可以用来判断我们是否订婚了 |
| 143 | in downstream effort. | 在下游的努力。 |
| 144 | And the first of these is that when we're engaged in downstream effort, I believe we're | 首先是当我们下游努力的时候 我认为我们 |
| 145 | more likely to experience something called psychological flow. | 更可能经历 所谓的心理流。 |
| 146 | And when we're experiencing psychological flow, some of you might have experienced it | 而当我们经历 心理流, 你们中有些人可能经历过 |
| 147 | before. | 之前,我刚说 |
| 148 | We sometimes experience it when we're engaged in things like music or art. | 有时当我们从事音乐或艺术等事情时,我们也会经历. |
| 149 | When we're engaged in psychological flow, we're so absorbed and engaged in what we're | 当我们从事心理流动, 我们是如此的吸收 并参与我们是什么 |
| 150 | doing that time seems to get distorted. | 做那个时间 似乎被扭曲。 |
| 151 | So time might feel like it speeds up or slows down. | 所以时间可能觉得它会加速或减速. |
| 152 | You might not notice time going by. | 你可能不会注意到时间经过。 |
| 153 | It can be very difficult to distract you from what you're doing. | 分散你的注意力可能很困难 |
| 154 | The telephone could ring and you might not even notice it. | 电话可能响了,你可能根本没注意到 |
| 155 | And you might even be so absorbed and engaged in what you're doing that you become almost | 你甚至可能如此被吸收 并参与你正在做的事情, 你几乎变成 |
| 156 | one with the activity. | 一个与活动。 |
| 157 | So for example, in the moments before an athlete scores an incredible goal, they might feel | 举个例子,在运动员打进一个令人难以置信的进球之前,他们可能感到 |
| 158 | like time slows down for them. | 像时间 减慢他们。 |
| 159 | They might not hear the audience around them. | 他们可能听不到周围的观众 |
| 160 | And they might feel like their body moves almost effortlessly in the service of scoring | 他们可能觉得他们的身体 几乎不费力地移动 为了打分 |
| 161 | that goal. | 那个目标。 |
| 162 | And in my opinion, psychological flow is actually the epitome of downstream effort | 在我看来 心理流是下游努力的缩影 |
| 163 | because we're trying, but it doesn't feel like we're trying. | 因为我们在努力 但感觉我们没有在努力 |
| 164 | Now, another hint that you can use to find out if you're engaged in downstream effort | 现在,另一个提示,你可以用来 发现你是否参与了下游的努力 |
| 165 | is that sometimes synchronicity might be more likely to pop up in your life. | 有时候同步性 可能会在你生活中出现 |
| 166 | So the perfect people, places or opportunities might arise for you without you feeling like | 所以,完美的人,地方或机会 可能会为你出现,而你没有感觉 |
| 167 | you had to engage in that much effort in order to make those things happen. | 你不得不做出很大努力 才能实现这些 |
| 168 | So if you're engaged in downstream effort, the idea is to stay on that path because | 所以如果你在下游努力, 想法是坚持这条道路,因为 |
| 169 | authentic success is likely to follow. | 真正的成功很可能随之而来。 |
| 170 | Now, notice I use the word authentic success here. | 现在,请注意,我用这个词 真正的成功在这里。 |
| 171 | So your success might not look successful to the people around you, but it will feel | 所以,你的成功 可能不会看起来成功 周围的人,但它会感觉 |
| 172 | successful for you internally. | 在你内部成功。 |
| 173 | So for example, someone who gets a divorce after spending years in an inauthentic marriage, | 例如,一个在非婚生婚姻中度过多年后离婚的人, |
| 174 | their life might not look very successful on the outside. | 他们的生活在外表可能不太成功 |
| 175 | So they might lose their home. | 这样他们就会失去家 |
| 176 | They might lose some access to their children. | 他们可能会失去接触子女的机会。 |
| 177 | They might lose some income. | 他们可能会失去一些收入。 |
| 178 | However, their decision and their life will feel authentic for them. | 然而,他们的决定和生活将对他们产生真实的感觉. |
| 179 | Now, if on the other hand, you engage in an authentic life decision and it feels like | 现在,如果另一方面,你从事 一个真实的生活决定,它感觉像 |
| 180 | you're engaged in upstream effort, before you start trying harder, there are two questions | 在你开始更努力之前 有两个问题 |
| 181 | that you can ask yourself. | 你可以问自己。 |
| 182 | The first question is, is this a time in my life when upstream effort is necessary? | 第一个问题是,这是我生命中需要上游努力的时刻吗? |
| 183 | So there are some times in our lives when we do just have to put in some extra hours, | 因此,有些时候,我们的生活, 当我们确实需要增加一些时间, |
| 184 | put in some time and feel kind of like we're trying very hard. | 花点时间 觉得我们很努力 |
| 185 | So for example, if you're trying to get your master's or your PhD, sometimes that process | 比如说,如果你想要获得你的硕士学位或者博士学位, 有时候这个过程 |
| 186 | can feel like a slog. | 感觉像口水 |
| 187 | It can feel like a lot of effort. | 能觉如是种种功德. |
| 188 | But if that master's or PhD is an authentic life goal for you, then you can remind yourself | 但是如果那个硕士或博士是你们真正的人生目标 那你可以提醒自己 |
| 189 | of your motivations for pursuing that degree and that can then motivate you to continue. | 你追求这个学位的动机 并可以激励你继续学习 |
| 190 | Now, also another question you can ask yourself if it feels like you're engaged in upstream | 现在,还有另一个问题,你可以问自己,如果它感觉你从事上游 |
| 191 | effort is, have my values changed? | 努力是, 我的价值观有改变吗? |
| 192 | So there are times when we make a decision in our lives based on certain values, but | 因此,有时,我们做决定 我们的生活基于某些价值,但 |
| 193 | then those values change over time. | 然后这些价值随时间而变化。 |
| 194 | So for example, if when you first finished university, you got a job so that you could | 所以,举例来说,如果你刚上完大学, 你得到了一个工作,以便你可以 |
| 195 | get some financial stability in your life. | 得到一些财务稳定 在你的生活中。 |
| 196 | But maybe three or five years later, financial stability is no longer something that is as | 但也许三五年后 金融稳定不再是 |
| 197 | important to you. | 对你很重要 |
| 198 | That job might start to feel upstream because it no longer reflects your values. | 这份工作可能开始感觉上游,因为它不再反映你的价值观。 |
| 199 | In these situations, we need to either quit or let go of, or at the very least significantly | 在这种情况下,我们需要要么退出,要么放手,或者至少是显著的 |
| 200 | alter the path that we're on so that we can course correct and bring ourselves in the | 改变我们所走的道路 这样我们就能正确行进 并让自己进入 |
| 201 | direction of downstream effort in our lives. | 我们生活中下游努力的方向。 |
| 202 | So I believe that there are many times when we're engaged in upstream effort, when we | 因此我相信,我们参与上游努力,当我们 |
| 203 | actually need to quit or let go of something so that we can make room for downstream effort. | 实际上需要退出或者放弃一些东西 这样我们才能为下游的努力腾出空间 |
| 204 | And so my main point here is not that we stop trying. | 所以我的要点不是停止尝试。 |
| 205 | It's that you stop trying so hard at things that don't matter to you and start trying | 而是你不再那么努力去尝试 对你无关紧要的事情,开始尝试 |
| 206 | at things that do, because when we engage in effort towards goals that are personally | 因为当我们努力争取实现个人目标时 |
| 207 | meaningful for us, our trying doesn't feel like trying and our success feels successful | 对我们来说是有意义的 我们的尝试并不想尝试 我们的成功也觉得成功 |
| 208 | regardless of what it looks like to people on the outside. | 不管外面的人看起来怎么样 |
| 209 | Now this might sound relatively straightforward. | 现在这听起来可能比较直截了当。 |
| 210 | However, very few of us are actually living this way. | 然而,我们当中实际上很少有人这样生活。 |
| 211 | So many of us exert enormous amounts of effort towards goals that are not actually | 因此,我们许多人为实现那些实际上并非 |
| 212 | personally meaningful. | 个人意义。 |
| 213 | And even though the idea of downstream effort might sound a little bit counterintuitive, | 尽管下游努力的想法 听起来有些反常 |
| 214 | I believe many of us really resonate with the idea of slowing down and exerting a different | 我相信我们很多人 都对减速和施展不同 |
| 215 | kind of effort in our lives. | 一种我们生活中的努力。 |
| 216 | And in fact, many of the world's great wisdom traditions actually emphasize similar concepts | 事实上,世界上很多伟大的智慧传统 都强调类似的概念 |
| 217 | like practicing mindfulness, non-attachment, and emphasizing being overdoing. | 像练习 注意,不附着, 和强调过度做。 |
| 218 | So for example, in Taoism, there's a term called Wu Wei, which refers to a form of | 例如,在道教中,有一个叫吴伟的名词,指的是一种形式. |
| 219 | effortless effort. | 费尽心力 |
| 220 | And Lao Tzu, a Chinese philosopher who's considered to be the founder of Taoism, | 而老子,被认为是道教创始人的中国哲学家, |
| 221 | wrote, search your heart and see the way to do is to be. | 写下,搜索你的心脏 并看到如何做是。 |
| 222 | And so I'll admit that I don't have this process completely figured out and my inner | 所以我要承认,我并没有完全了解这个过程 和我的内心 |
| 223 | achievement addict is still alive and well and comes to visit me quite often. | 成绩瘾君子还活着,很好 经常来看我 |
| 224 | But when she does, I try to remind myself of some of the ideas and concepts that I've | 但是,当她这样做, 我试图提醒自己 一些想法和概念,我已经 |
| 225 | talked about today in order to do that course correction to bring myself in the direction | 今天我们讨论过 是为了纠正路线 使自己走向 |
| 226 | of downstream effort in my life. | 我一生中最下游的努力 |
| 227 | And so I would encourage all of you to take a good hard look at your own inner achievement | 所以我鼓励你们大家仔细看看自己的内在成就 |
| 228 | addict and ask yourself why you're doing what you're doing. | 瘾君子 问自己为什么这样做 |
| 229 | What's motivating you? | 什么激励你? |
| 230 | Are you motivated by something that's true and authentic for you? | 你是被真假的东西驱使的吗? |
| 231 | Or are you motivated motivated by something that's external to you? | 还是你的动机是外在的东西? |
| 232 | And we might ask, well, why is this important? | 我们可能会问,为什么这很重要? |
| 233 | Well, I believe it's important because your health, your well-being, and your authenticity | 嗯,我相信这很重要 因为你的健康, 你的福祉, 和你的真实性 |
| 234 | are more important than any job, any promotion, any salary, any degree, or frankly, | 比任何工作,任何晋升,任何薪水,任何学位,或坦率地说, |
| 235 | anyone else's opinion of you. | 别人对你的看法 |
| 236 | And when we get this, when we truly embody it and start living it, then we really can | 当我们得到这个, 当我们真正体现它并开始生活, 那么我们真的可以 |
| 237 | begin to achieve more by doing less. | 开始通过少花钱来取得更大的成就。 |
| 238 | Thank you. | 谢谢 |
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