You’re probably going to quit your new years resolution.
你很可能要放弃你的新年决心了。
And that’s okay. Most people do (studies show 80-90% failure rates) because most people don’t actually want to change on a deep, internal level. That is, they go about changing their life in the completely wrong way. They create a new years resolution because everyone else does – humans want to impress others more than they want to impress themselves… we create a superficial meaning out of status games – but they don’t meet the requirements for true change, which goes a lot deeper than convincing yourself you’re going to be more disciplined or productive this year.
I’m not here to talk down on you. I’ve quit 10 times more goals than I’ve set. I think that should be the case for most people. But the fact that people try to change their lives and utterly fail almost every time holds true. So much so that it’s a meme for the gym to be crowded during January and return back to normal in February.
However, as much as I think new years resolutions are stupid, it’s always wise to reflect on the life you hate so you can launch yourself toward something that much better, as we will discuss.
Human nature is a b*tch, and the worst feeling is when you make a promise to yourself and can’t help but break it. You start to feel helpless, and if you don’t know what you’re doing, you may continue the cycle for years on end: always wanting to change, but never being able to.
So whether you want to start the business, transform your body, or take the risk toward a more meaningful life without quitting after 2 weeks, I want to share 7 ideas you probably haven’t heard before on behavior change, psychology, and productivity so you can do just that in 2026.
This isn’t one of those letters that you read through and forget about.
这可不是那种匆匆读完就抛诸脑后的信。
This is something you will want to bookmark, take notes on, and set aside time to think about.
这是您想要收藏起来、做笔记并留出时间仔细思考的内容。
The protocol at the end – to dig deep into your psyche and uncover what you truly want in life – will take about a full day to complete, with effects that last far longer than that.
All I ask is that you dedicate your full attention to this. If you get bored skip to the next section and go back to fill in the blanks if you need to.
我只求您全神贯注于此。如果您觉得无聊，就跳到下一节，如果需要的话，再回过头来填补空白。
Let’s begin.
让我们开始。
(I also turned this letter into a video if you would rather watch it)
（我还把这封信做成了视频，如果您更愿意观看的话）
I – You aren’t where you want to be because you aren’t the person who would be there.
第一点——你之所以不在你想要的地方，是因为你不是那个能身处其境的人。
When it comes to New Year’s resolutions, people only focus on one of the two requirements for success:
说到新年决心，人们往往只关注成功所需的两个条件中的一个：
1.Changing your actions to make progress toward the goal (least important, second order)
改变你的行为以朝着目标迈进（最不重要，次要）
2.Changing who you are so that your behavior naturally follows (most important, first order).
改变你自己，从而让你的行为自然而然地随之改变（最重要，首要的）
Most people set a surface-level goal, hype themselves up to remain disciplined for the first few weeks, then go back to their old ways without much struggle, because they were trying to build a great life on a rotting foundation.
If this doesn’t make sense, let’s run through an example.
如果这不好理解，那咱们就举个例子来说明一下。
Think of somebody successful. It can be a bodybuilder with a great physique, a founder/CEO worth hundreds of millions, or a charismatic dude who can chat up a group without a shred of anxiety entering his mind space.
Do you think the bodybuilder has to “grind” to eat healthy? Does the CEO have to discipline themselves to show up and lead the team? To you, it may seem like that on the surface, but the truth is thatthey can’t see themselves living any other way.The bodybuilder has to grind to eatunhealthily. The CEO has to force themself to lie in bed past their alarm clock, and they hate every second of it.
To some people, my own lifestyle seems a bit extreme and disciplined. To me, it’s natural, and I don’t say that to contrast it with any other kind of lifestyle. I simply enjoy living this way. When my mom tells me that I should take a break, go out, and have some fun… I hold my tongue from telling her, “If I weren’t having fun, why would I be doing what I’m doing?”
If you want a specific outcome in life, you must have thelifestylethat creates that outcome long before you reach it.
如果你想在生活中获得某种特定的结果，那么在你达成目标之前，你必须拥有能造就这一结果的生活方式。
If someone says they want to lose 30 pounds, I often don’t believe them. Not because I don’t think they are capable, but because there are too many times when that same person says “they can’t wait until they’re done losing weight so they can start to enjoy life again.” I hate to break it to you, but if you don’t adopt the lifestyle that led to you losing the weight, for life, and find areason with a higher gravitational pullthan the one tying you to your previous ways, then you will go straight back to where you started, and you can unhappily say that you wasted the resource you will never get back: time.
When you truly change yourself, all of your habits that don’t move the needle toward your goal become disgusting, because you have a deep and profound awareness of what kind of life those actions compound into. You are okay with your current standards because you are not fully aware of what they are or what they lead to. We will discuss how to uncover this, but we need to build up to that.
You say you want to change. You say you want to “become financially free” and “get healthy,” but your actions show otherwise for a reason. And it goes a lot deeper than you think.
II – You aren’t where you want to be because you don’t want to be there
第二点——你之所以不在你期望的位置，是因为你根本不想身处那里。
Trust only movement. Life happens at the level of events, not of words. Trust movement.只相信行动。生活发生在事件层面，而非言语层面。相信行动。– Alfred Adler
阿尔弗雷德·阿德勒
If you want to change who you are, you must understandhow the mind worksso that you can start to reprogram it.
如果你想改变自己，就必须了解大脑是如何运作的，这样你才能开始对其进行重新编程。
The first step to understanding the mind is to understand that all behavior is goal-oriented. When you think about it, this is kinda obvious, but when we dig into it, most people don’t want to hear it.
You take a step forward because you want to reach a certain location.
你向前迈一步是因为你想到达某个地方。
You scratch your nose because you want to make the itch go away.
你挠鼻子是因为想止痒。
Those ones are clear, but most of the time, your goals are unconscious. You may not realize that when you sit on the couch in the middle of the day, you are trying to burn time before your next responsibility, as one simple example.
On an even more unconscious and complex level, you pursue goals that can harm you, but you justify your actions in a way that is socially acceptable and doesn’t make you seem like a loser.
As an example, if you can’t stop procrastinating your work, you may justify it with the fact that you “lack discipline,” but in reality, you are attempting to achieve a goal like you always are. In this case, that goal could be toprotect yourself from the judgment that comes from finishing and sharing your work.
If you say you want to quit your dead-end job, but stay in it without any real reason, you may start to think you don’t have enough courage, or that you were never really a “risk taker,” but the truth is that you are pursuing the goal of safety, predictability, and an excuse to not look like a failure to everyone else in your life who also works a dead-end job.
The lesson here is that real change requires changing your goals.
这里得到的教训是，真正的改变需要改变你的目标。
I don’t meansettingsome surface level goalbecause the act of doing that serves an unconscious goal that is actually harming you. That’s been ran through enough in the productivity space. I mean changing yourpoint of view.Because that’s what a goal is. A goal is a projection into the future that acts as a lens of perception which allows you to notice information, ideas, and resources that aid in you achieving that goal.
Now let’s dig a bit deeper, because if you don’t understand this, it only becomes more difficult to get out.
现在让我们再深入探讨一下，因为如果你不理解这一点，要摆脱它只会越来越难。
III – You aren’t where you want to be because you’re afraid to be there
第三点——你未能到达理想之地，是因为你害怕身处那里。
The important thing for you to remember is that it does not matter in the least how you got the idea or where it came from. You may never have met a professional hypnotist. You may never have been formally hypnotized. But if you have accepted an idea – from yourself, your teachers, your parents, friends, advertisements, from any other source – and further, if you are firmly convinced that idea is true, it has the same power over you as the hypnotist’s words have over the hypnotized subject.你要记住的关键一点是，你从何处获得这个想法以及它是如何产生的，这根本无关紧要。你可能从未见过专业的催眠师，也可能从未被正式催眠过。但如果你接受了某个想法——无论是来自你自己、你的老师、你的父母、朋友、广告，还是任何其他来源——而且你坚信这个想法是正确的，那么它对你的影响力就和催眠师对被催眠者说的话对被催眠者的影响力一样大。– Maxwell Maltz 麦克斯韦·马尔茨
Here’s how you’ve become who you are today, and how you will become who you will be tomorrow. This is the anatomy of identity:
这就是你成为今天这个样子的原因，也是你明天会成为什么样人的原因。这就是身份的本质：
1.You want to achieve a goal
你想要达成一个目标
2.You perceive reality through the lens of that goal
你透过那个目标的视角来感知现实。
3.You only notice “important” information and ideas that allows you to achieve that goal (learning)
你只会注意到那些能帮助你达成目标（学习）的“重要”信息和观点。
4.You act toward that goal and receive feedback that you are progressing toward it
你朝着那个目标行动，并收到反馈表明你正在朝着它前进。
5.You repeat that behavior until it becomes automatic and unconscious (conditioning)
你不断重复那种行为，直到它变得自动且无意识（形成条件反射）。
6.That behavior becomes a part of who you think you are (”I am the type of person who…”)
那种行为会成为你认为自己是怎样的人的一部分（“我是那种会……的人”）
7.You defend your identity to maintain psychological consistency
你捍卫自己的身份以保持心理上的连贯性
8.Your identity shapes new goals, restarting the cycle, and if that identity is disadvantageous toward a good life, this gets bad very quick
你的身份会塑造新的目标，从而开启新的循环，而如果这种身份不利于过上好日子，情况很快就会变得糟糕。
The unfortunate reality is that you must break the cycle between steps 6 and 7, but this process starts when you are a child.
不幸的是，你必须打破第 6 步和第 7 步之间的循环，但这个过程始于你还是个孩子的时候。
You have the goal of survival.
你有生存的目标。
You are dependent on your parents to teach you how to survive. You had to conform. And since the way most people teach is through reward and punishment, unless you adopt their beliefs and values, you will be punished. You don’t actually think for yourself until you see through this.
But your parents have also gone through this process throughout their entire lives. That’s where it can get dangerous. Your parents, unless they broke the pattern themselves, were conditioned by the culturally accepted ideas of success from the Industrial age. They also carry the best and worst conditioning from their parents and their parents’ parents.
To take it a layer deeper, once you fulfill your physical survival needs (which is quite easy to do in today’s world, you’re practically born into safety), you start to survive on the conceptual or ideological level. You may not try to protect and reproduce your body, but you absolutely protect and reproduce your mind. It’s not difficult to see the war of ideas on the internet, and the participants are individual and group identities.
When your body feels threatened, you go into fight or flight.
当你的身体感到受到威胁时，就会进入战斗或逃跑状态。
When your identity feels threatened, the same thing happens.
当你的身份认同受到威胁时，同样的情况也会发生。
If you are heavily identified with a political ideology (by the process we talked about just before), you will feel threatened when someone challenges your beliefs. You literally feel the stress. You feel, emotionally, like you were just slapped in the face. Since most people don’t analyze their emotions for truth, you tend to get stuck in echo chambers and double down on claims that harm yourself and others.
If you were raised in a religious household, and did not think for yourself, you will fight and attack others who threaten your psychological safety within that little bubble.
The same thing happens when you unconsciously see yourself as a lawyer, a gamer, or somebody else who would not take the actions to achieve a better life.
当你不自觉地把自己视为律师、游戏玩家或其他不会采取行动去改善生活的人时，同样的情况也会发生。
IV – The life you want lies within a specific level of mind
第四点——你想要的生活存在于特定的心灵层次之中
The mind evolves through predictable stages over time.
人的思维会随着时间的推移经历可预测的发展阶段。
When you’re born, you’re like a little survival sponge that absorbs whatever beliefs you can (which are heavily dictated by your culture) so that you can feel safe and secure. And if you don’t be careful, your mind may crystalize and it may make it difficult to live a meaningful life.
This has been documented enough in models like Maslow’s Hierarchy, Greuter’s stages of ego development, and Spiral Dynamics, each building off of one another, but it’s also not difficult to observe in society.
I’ve talked about these many times, and synthesized them into my own, but here’s the 80/20 of the 9 stages of ego development as a refresher (because repetition helps reveal things you didn’t notice before, and there are new people reading these letters):
1.Impulsive— No separation between impulse and action. Black and white thinking.I.e. A toddler hits when angry because the feeling and the behavior are the same thing.
冲动——冲动与行动不分。非黑即白的思维。例如，幼儿生气时会打人，因为这种感觉和行为是一回事。
2.Self-Protective— The world is dangerous and you learn to look out for yourself.I.e. A kid learns to hide report cards, lie about chores, and figure out what adults want to hear.
3.Conformist— You are your group and its rules feel like reality itself.I.e. Someone who genuinely cannot fathom why anyone would vote differently than their family or group.
4.Self-Aware— You notice you have an inner life that doesn’t match the exterior.I.e. Sitting in church and realizing you’re not sure you believe what everyone around you seems to believe, but not knowing what to do with that feeling yet.
5.Conscientious— You build your own system of principles and hold yourself accountable to them.I.e. Leaving your family’s religion after careful study and adopting a personal philosophy you can defend, or building a career plan with clear milestones because you believe the right effort yields the right results.
6.Individualist— You see that your principles were shaped by context and start holding them more loosely.I.e. Realizing your political views have more to do with where you grew up than objective truth, or noticing that your ambitious career goals were really about earning your father’s approval.
7.Strategist— You work with systems while aware of your own involvement in them.I.e. Leading an organization while actively questioning your own blind spots, or engaging in politics knowing your perspective is partial and shaped by bias you can’t fully see.
8.Construct-Aware— You see all frameworks, including your identity, as useful fictions.I.e. Holding your spiritual beliefs with metaphorically not literally, knowing the map is not the territory, or watching yourself play the role of “founder” or “thought leader” with a kind of gentle amusement.
9.Unitive— Separation between self and life dissolves.I.e. Work, rest, and play feel like the same thing. There’s no one left who needs to become something, just presence responding to what arises.
For most people reading this, I would assume you hover between 4 and 8, which is a huge gap. Those closer to 8 are reading this are doing so to either learn something or pass time. Those closer to 4 are really looking for a change. You feel like you are meant for more, but you can’t make sense of everything yet, because there’s obviously a lot at play.
The good thing is, it doesn’t really matter what stage you are in, because moving through any of them follows a pattern.
好的一面是，你处于哪个阶段其实并不重要，因为无论处于哪个阶段，其发展过程都遵循着一定的模式。
V – Intelligence is the ability to get what you want out of lifeV
第五点—— 智慧是获取生活中你想要的东西的能力
The only real test of intelligence is if you get what you want out of life.衡量一个人是否聪明的唯一真正标准在于他能否从生活中得到自己想要的东西。– Naval Ravikant – Naval Ravikant
There is a formula for success.
成功是有秘诀的。
One ingredient isagency.
一个要素是能动性。
One ingredient isopportunity(which many people like to mistake as “privilege” – because they the other ingredients).
其中一个因素是机遇（很多人喜欢将其误认为“特权”——因为他们不了解其他因素）。
The last ingredient is intelligence.
最后一个要素是智慧。
If you have high agency but low opportunity, it doesn’t matter how likely you are to act toward a goal, because it isn’t a goal that will bear much fruit.
If you have opportunity and agency but low intelligence, then you will never be fully able to benefit from that opportunity.
如果你有机会和自主权，但智力低下，那么你永远无法充分地从那个机会中获益。
First, we’ve talked about agency before here. In terms of opportunity, I can’t tell you to change your physical location, but if you don’t see the abundance of digital opportunity right in front of you, I don’t know what to tell you.首先，我们之前在这里讨论过能动性的问题。就机会而言，我不能让你改变自己的实际位置，但如果你看不到眼前数字领域的大量机会，那我真不知道该跟你说什么了。
With that said, I want to focus onwhat intelligence isin the context of these two other ingredients and this letter.
话虽如此，我想在提及这两个要素以及这封信的背景下，重点谈谈什么是智慧。
Cybernetics comes from the greek word kybernetikos which means “to steer” or “good at steering.”控制论一词源自希腊语“kybernetikos”，意为“驾驶”或“善于驾驶”。
It’s also known as “the art of getting what you want.”
它也被称为“达成所愿的艺术”。
So, if Naval’s definition of intelligence is getting what you want out of life, understanding cybernetics helps you do that much faster.
所以，如果纳瓦尔对智力的定义是获取你想要的生活，那么理解控制论能让你更快地达成目标。
Cybernetics illustrates the properties of intelligent systems.
控制论阐明了智能系统的特性。
To have a goal.
要有目标。
Act toward that goal.
朝着那个目标行动。
Sense where you are.
感知你所在的位置。
Compare it to the goal.
将其与目标进行比较。
And act again based on that feedback.
然后根据那些反馈再次行动。
You can judge intelligence based on the system’s ability to iterate and persist with trial and error.
你可以根据系统通过反复试验和不断尝试来解决问题的能力来判断其智能水平。
A ship blown off course that corrects toward its destination. A thermostat sensing a change in heat and turning on. The pancreas excreting insulin after blood glucose spikes.
偏离航线的船只重新驶向目的地。恒温器感知到温度变化后启动。血糖升高后胰腺分泌胰岛素。
What does this have to do with getting what you want out of life?
这跟从生活中获取你想要的东西有什么关系？
Everything.
一切。
Acting, sensing, comparing, and understanding the system from a meta-perspective is fundamental to high intelligence.
从元视角对系统进行行动、感知、比较和理解，是高智能的基础。
High intelligence is the ability to iterate, persist, and understand the big picture.The mark of low intelligence is the inability to learn from your mistakes.
高智商意味着能够反复尝试、坚持不懈以及理解全局。低智商的标志则是无法从错误中吸取教训。
Low-intelligence people get stuck on problems rather than solving them. They hit a roadblock and quit. Like a writer who fails to build a readership and quits because they lack the ability to try new things, experiment, and figure out a process that works for them (to think that there isn’t an effective process you can create is verifiably false, no matter your limiting beliefs, hence being low intelligence.)
High intelligence is realizing any problem can be solved on a large enough timescale. The reality is that you can achieve any goal you set your mind to. This isn’t something that can be disproven within reason.
Intelligence is realizing thatthere isa series of choices you can make which lead to achieving the goal you want. You understand that ideas are hierarchical and that you can’t go from papyrus to Google docs in one fell swoop. Even if that goal is impossible right now, you simply don’t have the resources – which may be invented over the next few years – to achieve that thing.
When I talk about “goals,” and as I will continue repeating, I am not speaking from the typical lens of self-help, although that’s a helpful lens to adopt at times.
Goals determine what you consider “success” or “failure.”
目标决定了你认为什么是“成功”或“失败”。
You can try to “enjoy the journey,” but if you pursue the wrong goal, you will not enjoy it.
你可以试着“享受过程”，但如果你追求的目标错了，你就不会享受其中。
Your mind is the operating system for reality.
你的思维是现实的操作系统。
That system is composed of goals.
那个系统由目标构成。
For most people, those goals are assigned to them. Programmed like lines of code in your psyche.
对大多数人而言，那些目标都是被强加给他们的。就像被编入你潜意识里的代码行一样。
Go to school. Get the job. Get offended. Play victim. Retire at 65.
上学去。找工作。生气闹别扭。装受害者。 65 岁退休。
A known path that doesn’t work.
一条已知但行不通的路。
To become more intelligent, you must:
要变得更聪明，你必须：
Reject the known path
摒弃已知的道路
Dive into the unknown
潜入未知领域
Set new, higher goals to expand your mind
设定新的、更高的目标来拓展你的思维。
Embrace the chaos and allow for growth
拥抱混乱，让成长发生
Study the generalized principles of nature
研究自然的普遍规律
Become a deep generalist
成为一位深度通才
That leads us into the next section perfectly.
这就很自然地把我们引入了下一个部分。
VI – How to launch into a completely new life (in 1 day)
第六点——如何在一天内开启全新人生
The best periods of my life always came after a period of getting absolutely fed up with the lack of progress I was making.我人生中最美好的时光总是出现在对自身毫无进展感到极度厌倦之后。
How do you dig into your mind?
你如何深入思考？
How do you become aware of your conditioning?
你如何意识到自身的局限性？
How do you reach profound insights and truths that change the trajectory of your life?
你如何获得那些能改变人生轨迹的深刻见解和真理？
Through the simple, but often painful act ofquestioning.
通过这种简单却常常令人痛苦的质疑行为。
Something that so few people do, and you can tell by how they speak or give their thoughts on a specific topic. Questioning is thinking, and very few people do it.
I want to give you a comprehensive protocol that you can use every year to reset your life and launch into a season of intense progress. This protocol helps you ask the right questions.
These questions will cover the macro to the micro: where you want to be, what you need to do to get there, and what you can do immediately to start moving the needle toward that reality.
This will require one full day to complete, so I recommend you follow along with the exact protocol. You will need a pen, paper, and an open mind.
这需要一整天才能完成，所以我建议您严格按照流程来。您需要一支笔、一张纸和一个开放的心态。
When I observe patterns in people who successfully flip their identity, it happens fast after a build up of tension. Specifically, I’ve noticed 3 phases that people then to go through.
1.Dissonance– They feel like they don’t belong in their current life, and become sufficiently fed up with their lack of progress.
不和谐——他们觉得自己在当下的生活中格格不入，并且对毫无进展感到极度厌倦。
2.Uncertainty– They don’t know what comes next, so they either experiment or get lost and feel worse.
不确定性——他们不知道接下来会发生什么，所以要么尝试摸索，要么迷失方向，感觉更糟。
3.Discovery– They discover what they want to pursue and make 6 years of progress in 6 months.
发现——他们发现自己想要追求的目标，并在 6 个月内取得了 6 年的进展。
So, our goal with this protocol is to help you reach the point of dissonance, navigate through uncertainty, and discover what it truly is that you want to achieve, so much so that the clarity is overwhelming and distractions no longer hold their weight.
This protocol is structured so that it can be completed in one day. In the morning, you do a psychological excavation to uncover your own hidden motives. During the day, you prompt yourself with interrupts to keep you out of autopilot and contemplate your life. At night, you synthesize the insights into a direction you will start to move in tomorrow.
I cannot guarantee that this will work for everyone, because I cannot guarantee that everyone reading this is in the right chapter of their own story that would make these points impactful. You can’t place the climax at the start of the book and expect it to be interesting.
Part 1) Morning – Psychological Excavation – Vision & Anti-Vision
第一部分）早晨——心理挖掘——愿景与反愿景
First we must create a new frame, or lens of perception, for your mind to operate from.
首先，我们必须为您打造一个新的思维框架，或者说一种新的认知视角，让您的思维得以从中运作。
This is like creating a new shell, leaving your old one, and slowly growing into it over time. It won’t feel like it fits at first. That’s a good thing.
这就像给自己打造一个新外壳，舍弃旧的，然后随着时间慢慢适应它。一开始它不会合身，这是好事。
Set aside 15-30 minutes (the length of one YouTube video… you can do it) to think about and answer these questions. Do not attempt to outsource this contemplation to AI. I want you to break past the limiter that is on your mind. If you can’t answer these immediately, come back to them later.
1.What is the dull and persistent dissatisfaction you’ve learned to live with? Not the deep suffering but what you’ve learned to tolerate. (If you don’t hate it, you will tolerate it)
2.What do you complain about repeatedly but never actually change? Write down the three complaints you’ve voiced most often in the past year.
你反复抱怨却从未真正改变的是什么？写下过去一年里你最常提及的三个抱怨。
3.For each complaint: What would someone who watched your behavior (not your words) conclude that you actually want?
对于每一条抱怨：如果有人只观察你的行为（而非听你说话），他会得出你真正想要的是什么结论？
4.What truth about your current life would be unbearable to admit to someone you deeply respect?
关于你当下的生活，有什么真相是你无法向你非常尊敬的人坦白承认的？
Those questions are meant to make you aware of the pain in your current life. Now, we need to turn those into what I call an “anti-vision,” which is a brutal awareness of the life you do not want to live. That way, you can use that negative energy to aim your efforts in a positive direction and act from a place of intrinsic motivation.
5.If absolutely nothing changes for the next five years, describe an average Tuesday. Where do you wake up? What does your body feel like? What’s the first thing you think about? Who’s around you? What do you do between 9am and 6pm? How do you feel at 10pm?
6.Now do it but for ten years. What have you missed? What opportunities closed? Who gave up on you? What do people say about you when you’re not in the room?
7.You’re at the end of your life. You lived the safe version. You never broke the pattern. What was the cost? What did you never let yourself feel, try, or become?
8.Who in your life is already living the future you just described? Someone five, ten, twenty years ahead on the same trajectory? What do you feel when you think about becoming them?
9.What identity would you have to give up to actually change? (”I am the type of person who…”) What would it cost you socially to no longer be that person?
10.What is the most embarrassing reason you haven’t changed? The one that makes you sound weak, scared, or lazy rather than reasonable?
你一直没变的最令人尴尬的理由是什么？那个会让你听起来软弱、胆怯或懒惰而非理智的理由？
11.If your current behavior is a form of self-protection, what exactly are you protecting? And what is that protection costing you?
如果你当下的行为是一种自我保护，那你到底在保护什么？而这种保护又让你付出了怎样的代价？
If you answered those truthfully, and if you are in the right chapter of your life, you will feel a deep sense of dis-ease and possibly disgust for how you are currently living. Now, we need to orient that energy in a positive direction. We need to create a minimum viable vision, because your vision is like a product. It starts out unclear, but with time and experience, it grows stronger and more potent.
13.Forget practicality for a minute. If you could snap your fingers and be living a different life in three years, not what’s realistic, what you actuallywant? What does an average Tuesday look like? Same level of detail as question 5.
14.What would you have to believe about yourself for that life to feel natural rather than forced? Write the identity statement: “I am the type of person who…”
要让那样的生活感觉自然而非勉强，你得对自己抱有怎样的信念？写下身份陈述：“我是那种……的人”
15.What is one thing you would do this week if you were already that person?
如果你已经是那个理想中的自己，这周你会做的一件事是什么？
Answer all of those first thing in the morning tomorrow.
明天一早把那些都回答了。
Part 2) Throughout The Day – Interrupting Autopilot – Breaking Unconscious Patterns
第二部分）全天候——打断自动驾驶模式——打破无意识的习惯模式
These journaling exercises are cute, but we want real change.
这些写日记的练习很有趣，但我们想要的是真正的改变。
Frankly, that’s not going to happen if you don’t break the current unconscious patterns that are keeping you the same.
坦率地说，如果你不打破当前那些让你停滞不前的无意识模式，那是不会发生的。
Throughout the day, I want you to contemplate on everything you journaled in part one. Beyond that, I don’t want you to forget to contemplate. Please take this seriously. You aren’t going to change by doing the same thing for the rest of your life. You need to consciously force a pattern break.
Take the time right now to create reminders or calendar events in your phone. Include the question in the reminder or event so that you can immediately start thinking about it.
The more random and non-conflicting with your schedule there are, the better.
越是随机且与您的日程安排不冲突的越好。
11:00am:What am I avoiding right now by doing what I’m doing?
上午 11 点：我现在正在做的事是在逃避什么？
1:30pm:If someone filmed the last two hours, what would they conclude I want from my life?
下午 1 点 30 分：要是有人把过去两个小时拍下来，他们会得出我想要从生活中得到什么的结论吗？
3:15pm:Am I moving toward the life I hate or the life I want?
下午 3 点 15 分：我是在走向自己厌恶的生活，还是向往的生活？
5:00pm:What’s the most important thing I’m pretending isn’t important?
下午 5 点：我假装不重要的最重要的事情是什么？
7:30pm:What did I do today out of identity protection rather than genuine desire? (Hint: it’s most things you do)
晚上 7 点 30 分：今天出于身份保护而非真心意愿做了哪些事？（提示：这可能是你做的大多数事）
9:00pm:When did I feel most alive today? When did I feel most dead?
晚上 9 点：今天我什么时候感觉最有活力？什么时候感觉最没精神？
To add a bit more fuel to the fire, schedule these questions during times where you are either commuting, walking, or lying around.
为了给这场“火”再添把柴，把这些问题安排在你通勤、散步或闲躺的时候来思考。
What would change if I stopped needing people to see me as [the identity you wrote in question 10]?
如果我不再需要别人把我看作[你在第 10 题中所写的那个身份]，那会有什么改变？
Where in my life am I trading aliveness for safety?
在我的生活中，哪里是我为了安全而舍弃了活力？
What’s the smallest version of the person I want to become that I could be tomorrow?
明天我能成为的那个理想自我的最小版本会是什么样？
Part 3) Evening – Synthesizing Insight – Entering A Season Of Progress
第三部分）夜晚——综合洞察——步入进步的季节
If you followed that process, I would be surprised if you didn’t have at leastoneprofound insight that could alter the course of your life. Now, we need to make those known, integrate them into who we are, and act on them to begin solidifying our journey to a new level of mind.
16.After today, what feels most true about why you’ve been stuck?
在今天之后，你觉得最能说明你为何一直停滞不前的原因是什么？
17.What is the actual enemy? Name it clearly. Not circumstances. Not other people. The internal pattern or belief that has been running the show.
真正的敌人是什么？明确地说出来。不是环境。不是他人。而是一直掌控局面的内在模式或信念。
18.Write a single sentence that captures what you refuse to let your life become. This is your anti-vision compressed. It should make you feel something when you read it.
19.Write a single sentence that captures what you’re building toward, knowing it will evolve. This is your vision MVP.
写下一句话来概括你正在努力实现的目标，要知道它会不断发展变化。这就是你的愿景最小可行产品。
Lastly, we need to create goals.
最后，我们需要设定目标。
Again, these aren’t goals that you set for the sake of achievement, because goals are just projections. They are unreliable and make you feel bound to something that will inevitably change. Instead, think of goals as a point of view. A lens that you can exchange to enter the right state of mind to perform the action that will lead away from the life you don’t want. Do not worry about some kind of finish line, because as we will find, it doesn’t exist. Enjoyment is found in progress.
20.One-year lens:What would have to be true in one year for you to know you’ve broken the old pattern? One concrete thing.一年之镜：一年之后，什么情况出现才能让你确信自己已打破旧有模式？一个具体的情况。
21.One-month lens:What would have to be true in one month for the one-year lens to remain possible?一个月视角：若要使一年视角仍有可能，一个月后必须满足什么条件？
22.Daily lens:What are 2-3 actions you can timeblock tomorrow that the person you’re becoming would simply do?每日思考：明天你能安排 2 到 3 个时间段去做哪些事，是那个正在成长中的你肯定会去做的？
That was a lot.
这是很多。
Hopefully it was helpful.
希望这对你有所帮助。
But we have one last piece to lock it all in.
但我们还差最后一步才能把一切都敲定。
Stick with me.
跟着我。
VII – Turn Your Life Into A Video Game
第七点——将你的生活变成一款电子游戏
The optimal state of inner experience is one in which there is order in consciousness. This happens when psychic energy—or attention—is invested in realistic goals, and when skills match the opportunities for action. The pursuit of a goal brings order in awareness because a person must concentrate attention on the task at hand and momentarily forget everything else.内心体验的最佳状态是意识有序的状态。当心理能量——或者说注意力——投入到现实的目标中，并且技能与行动机会相匹配时，这种状态就会出现。追求目标会带来意识的有序，因为一个人必须将注意力集中在手头的任务上，并暂时忘掉其他一切。– Mihaly Csikszentmihalyi
You now have all of the components that lead to a good life.
你现在拥有了成就美好生活的所有要素。
Now, it may be helpful to organize all of your insights into one coherent plan. Pull out a new page and write down these 6 components:
现在，将您所有的见解整理成一个连贯的计划可能会有所帮助。拿出一张新纸，写下这 6 个组成部分：
Anti-vision– What is the bane of my existence, or the life I never want to experience again?
反视——我存在的祸根，或是我再也不愿经历的生活究竟是什么？
Vision– What is the ideal life that I think I want and can improve as I work toward it?
愿景——我心目中理想的生活是什么？在为之努力的过程中，我又能如何不断改进以接近它？
1 year goal– What will my life look like in 1 year time, and is that closer to the life I want?
1 年目标——一年后我的生活会是什么样子，这是否更接近我想要的生活？
1 month project– What do I need to learn? What skills do I need to acquire? What can I build that will move me closer to the one year goal?
为期 1 个月的项目——我需要学习什么？我需要掌握哪些技能？我能打造什么来让自己更接近一年的目标？
Daily levers– What are the priority, needle-moving tasks that bring my project closer to completion?
每日关键举措——哪些是能让我项目更接近完成的优先且有重大影响的任务？
Constraints– What am I not willing to sacrifice to achieve my vision from the ground up?
限制条件——为了从头开始实现我的愿景，我有哪些方面是不愿意做出牺牲的？
Why is this so powerful?
为什么这如此强大？
Because these components literally create your own little world. If you are meant to pursue this hierarchy of goals at this stage of your life, you will have no other option but to become obsessed. You will feel the pull to something greater. You will not see anything else as an option.
Because games are the poster child for obsession, enjoyment, and flow states. They have all the components that lead to focus and clarity, so if we reverse engineer what those components are, we can live in a state of deeper enjoyment, less distractions, and more success.
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