In my last video, I went over 10 ways to quickly ruin your life, and it is by far the most depressing video I have ever made in my life. And a lot of you who watched that video said, "Wow, I don't actually need a tutorial for this. I see myself in every single one of those points and I don't know what to do. I've been depressed for a long time, or maybe I haven't been feeling well for a long time, and this video just sort of reminds me of what a big piece of (censored beep) I am." I literally read that same comment verbatim 50 times. So I felt obligated to make this video because I want to take each point from the last video and flip it to give you guys some ideas to help you rise from the ashes, get out of whatever depressive rut that you're in so that you can start feeling better very quickly.我在上期视频谈了10种迅速废掉你这一生的方式如何快速废掉你这一生？，那是迄今为止我做过的最压抑的一期视频。很多看了那个视频的人都说，“我其实根本不需要这样的教程，其中每一条中都有我的身影，但我不知道该怎么办，我已经废了很久，或者说我已经很久没有振作精神，这支视频只是提醒了我，我是多么的垃圾”。我真的逐字逐句、一字不差地读了50遍相同的评论，我觉得我有责任做这个视频，因为我想把上期视频中的每一条都翻转过来，给你们提供一些思路，帮助你们重新振作，走出你们所面临的任何压抑困境，让你们快速变得更好。Step number one is to have a goal. 第一 要有明确目标You need to figure out what you want from your life. And a lot of the time we already kind of know what we want with our lives, but it is sort of just this vague sentiment. We know that we probably want to have more money or we want to have a girlfriend, or we want to pass school or to feel better or to have big muscles or cool hair. Like we have all these vague sentiments, but we haven't really sat down and separated the wheat from the chaff. We haven't figured out what things are actually important to us, what things get us excited to wake up in the morning and we don't really outline what kind of person we want to be specifically. 你需要弄清楚你想要的什么。很多时候，我们多少已经知道我们到底想要什么。但只停留在含糊不清的感性层面，我们也许想拥有更多的钱，想交女朋友，或者想通过考试，或者振作起来，或者拥有八块腹肌或帅气的发型，所有这些含糊不清的感性的意愿，我们一样不少。但我们还没有真正冷静下来，好好分清哪些是真正的目标。我们还没有搞清楚哪些渴望对我们来说是真正重要的，哪些事情让我们早晨一觉醒来兴奋不已。我们并没有真正勾勒出，我们具体想成为什么样的人。How do we ideally want to spend our time? How much time should we spend playing Runescape? How do we want to feel on a day to day basis? What kind of relationships do we want to have? All of these things are so important to outline specifically, otherwise we don't really have an aim. We have all of these vague sentiments of things that we kind of want and that would be nice, but we have absolutely no specific goals and absolutely no specific steps to get there. And without that aim, we are by definition, aimless. 我们希望如何使用我们的时间？我们应该在玩游戏(Runescape)上花多少时间？我们想要什么样的日常感受？我们想拥有什么样的关系？所有这些东西都非常重要，需要我们详细勾勒，否则我们就不算目标明确。所有这些含混不清的感性意愿，我们多少都想要，意愿也很美好，但我们完全没有具体的目标，也完全没有具体的实施步骤，而没有明确的目标，我们就是无头苍蝇。So no wonder we kind of descend into nihilism without a goal. We need goals to strive towards, and it's in that striving that we find meaning, we find that internal fulfillment that we're usually looking for when we're spending time on Instagram and whatnot. We're sort of looking for this feeling of resolution, like you're where you're supposed to be. You find that feeling by being on your path and you don't know if you're on your path if you don't have a goal. So it is so important to spend some time, sit down with a pen and paper and figure out in detail what you want your life to look like one month from now, one year from now, and five years from now.所以难怪没有明确目标就很容易让我们陷入空虚与妄想，我们需要为了目标去努力，正是在这种努力中，我们找到了意义，找到了我们常常在社交媒体之类的平台上消磨时间时寻找的内在实现感。我们在寻求一种坚定感，就好像寻找你应该在的位置，你在实现目标的过程中就能找到这种感觉。而如果你没有明确目标，你也就无从知晓，你是否在前进的路上。因此，花一些时间，拿出笔纸，坐下来，仔细地想想想，你希望你的生活在一个月后、一年后和五年后变成什么样子，这一点非常重要。Step number two is step out of the cave.第二 不要封闭自己One of the easiest ways by far to descend into despair is to spend all of your time inside in front of screens getting sucked into endless algorithms, being force fed topics that you are growing tired of, and it seems to be the same things every single day. You watch the same videos and you think the same thoughts. So it's extremely important that if you don't like that, that you stop spending so much time inside your house. You have to step outside of the cave, let the sunlight and vitamin D hit your skin, go be a person in the world, stop spending so much time in isolation. That's probably one of the biggest things that the past couple of years have taught us is spending all of our times in front of a screen isn't exactly good for our mental health. So emerge from the cave as much as possible. Let people know your name, get to know people, have people know you.陷入绝望的最简单的方法之一就是把你所有的时间都浪费在屏幕前，陷入无尽的算法推荐中，被强行灌输你逐渐厌倦的主题。而且似乎每天都在重复同样的事情，不断看同样的视频，不断重复思考，极其重要的是，如果你不喜欢这样，就不要一直宅在房间里，你必须走出封闭之所，让你的皮肤接受阳光和维生素D。去亲身感受这个世界，不要总处于孤独状态，这可能是过去几年教会我们的最重要的事情之一，就是把所有时间都浪费在屏幕前，对我们的心理健康不利，所以尽可能地不要封闭自己，让人们知道你的名字，认识他人，也让他人认识你。By being a person in the world, we stop being so closed in on ourselves, our soul becomes this black hole that just requires entertainment and people to validate you. And we almost draw the world in towards ourself rather than being out there and radiating this sort of abundant giving nature, as woo-woo as that sounds. When we spend so much time in isolation, we get so self-conscious that every other external input is sort of like trying to fill this hole that we create in ourselves. Let's stop that. Get outside of the house, go talk to somebody. Stop spending all of your time in your little cave. As much as you are capable, go be a person in the world.亲身感受这个世界，可以防止我们过度地封闭自己，防止我们的灵魂陷入纯粹娱乐的无底洞，甚至需要他人来确认你是否安好。我们总是等外面的世界向我们张开怀抱，而不是主动出击，去发挥我们丰富的天性，虽然这听起来有点拗口。当我们太长时间处于孤独状态，我们就会变得太过自我，以至于所有的外部输入都像是在填补我们在自己身上创造的空洞。不要封闭自己，走出家门，去找人聊聊天，不要再把所有的时间都花在你的封闭区里，尽你最大努力去亲身感受这个世界。Step number three to dramatically improve your life is to take risks.第三个大幅改善生活的方式是承担风险Life is inherently risky, by being alive, you risk dying, by crossing the street, you risk getting hit by a bus. There are so many things that could go wrong and probably will go wrong in your life, and a lot of these things are completely out of your control. You can't escape bad things happening to you. You feel pain anyways. So why not feel the pain of trying and failing rather than the pain of apathy and despair and neglect? This doesn't mean spend all of your money on the latest crypto thing and hope to get rich because that's just dumb. Start off small, try to strike up a conversation with the person in the elevator or the grocery checkout.生活本就是有风险的，活着就有死亡的风险，过马路就有被公交车撞的风险。生活中的很多事情都会不如意，很有可能偏离轨道，而且很多事情，你是完全无法控制的，你无法避免在会遇到坏事，无论如何，你都会遭遇悲痛，那么相比忍受冷漠和绝望以及忽视之痛，为什么不感受一些尝试与失败之痛呢？这并不意味着，把你所有的钱都投在最新的加密货币上，并希望靠加密货币发财，因为这种做法很蠢。从小事做起，尝试在电梯里，或在杂货店结账时与人交谈。You might risk being perceived as sort of a weird person that people don't want to talk to, but that's a great example of a risk that is kind of worth taking because even if you are seen as a weirdo and they literally go, "Ugh, why are you talking to me?" That sort of rejection, when you voluntarily subject yourself and you are aware that that could happen, but you do it anyways, that is an empowering rejection. That's the thing about risk, when you are aware of the negative downsides, but you make a calculated decision to go for it anyways. When that downside happens, you at least respect yourself for trying. And as you take more risks in life, as you step outside of your comfort zone, you start to get better at evaluating risk.你可能会冒着被当作是怪物因此人们并不想与你交谈的风险，但这是一个很好的例子，是一种值得承担的风险，因为即使你被看作是怪物，即使对方真的说，“你为什么要和我说话？”，你清楚这种拒绝可能会发生，但你还是不顾后果自愿去做了，这样的拒绝就会让你变得强大，这就是风险。当你意识到可能会有负面的结果，但深思熟虑后，你还是决心去做这件事，而当这种负面结果真的发生，你至少可以尊重自己做出的努力。当你在生活中承担更多的风险，当你走出你的舒适区，你会开始变得更善于评估风险。You start to be a better judge of what could go wildly wrong with very little upside versus what has like pretty good upside and very little downside. You start to develop resilience, you start to develop this like bounce back nature, this anti fragility, so it's never too late to start taking more risks. Obviously don't be dumb, if you have a family, don't bank everything on the stock market, especially right now. Don't quote me on that, it's just a hunch. But like I said, from the start, life is inherently risky. By not taking risks and not getting comfortable with risks, that's risky in and of itself. In fact, it's worse than risky because not only do you risk not getting what you eventually want in life, you pretty much guarantee it. So if you're starting to feel sort of apathetic in life, stop sitting at the shore, living in fear for the next big wave to get all of your clothes wet, learn to surf and expect to be bad at the start, but you'll get better. 你将能够更好地拿捏哪些事弊大而利小，而哪些事利大而弊小。你开始培养顺应力，建立起快速恢复的能力，克服脆弱。所以现在开始承担更多的风险永远都不晚，当然不要做傻事，如果你有家庭，不要把一切都寄托在股市上，尤其是在当今的市场环境下，不必将我的话奉为圭臬，这只是我的一种预感，但就像我刚刚说的，生活本来就是有风险的，不承担风险和不适应风险，本身也是一种风险。事实上，这比风险更可怕，因为这不仅使你有可能无法实现你想要的生活，甚至几乎可以确定你无法实现。因此，如果你开始对当前的生活感到麻木，不要无动于衷，生活在恐惧中，生怕一场大浪把你拍死在沙滩上，学会冲浪，勇敢应对，尽管一开始会很糟糕，但你知道你会变好。The fourth thing that you can do to dramatically improve your life is to get out of your head.第四件可以大幅改善生活的事情是，停止胡思乱想Assuming you followed step one and you developed a clear vision of what you want with your life and the things that you typically want to do each day, then you've already done plenty amount of thinking. So often in our lives we think that we need to think things through in order to do something, but like for 99% of the things, we really do not. Like, if you really feel like you should be getting back into the gym again and you start to feel inspired because you watch this like, I don't know, workout montage transformation video where like, "Oh, yeah man, I really should start going to the gym again." so you start looking up new workout clothes to buy, you start spending money on this like advanced YouTuber fitness influencer program. You spend all your money at GNC. It's like you don't need to do this much thinking, just go to the (censored beep) gym.假设你遵循了第一步，你对你想要的生活和你通常每天想做的事情有了清晰的认识，那么你已经完成了大量的思考。生活中，我们常常认为，我们要把事情想得一清二楚才能付诸行动。但是其实99%的事情，都不必想太多，例如说，如果你真的觉得你应该开始回归健身，因为你看了某人健身前后变化的视频，让你备受鼓舞，你开始觉得，“没错，我真的应该重新开始去健身”，于是你开始浏览该买什么样的新健身设备，你开始在视频网站上购买某些高级健身课程，你把钱都花在了购买补充剂上，而事实上你根本不需要考虑这么多，直接去健身就行了。Do the thing before you can even think about it, because as soon as you start thinking, you already know, you're an absolute master at finding a way to weasel out of it. Even if the rationale is fairly cohesive, the result is that you didn't end up doing it. So many things in life are like this. If you need to write your final essay, as soon as you think about it and you already know it's good for you, you need to become efficient at just putting one foot in front of the other and already start doing it. Like literally shut your brain off and start thinking about the essay when you've already written like six words for it. 99% of us have a problem of overthinking, not under thinking. 在你开始胡思乱想之前就去做事，因为你很清楚，一旦你开始思考，你大脑非常擅长找到借口来逃避它。即使你把一切安排的再好，最终的结果还是你没有去做，生活中的许多事情都是这样。如果你需要完成论文，当你想到写论文，而且你已经知道这是一件对你有益的事情，你就需要变得高效，只需要迈开腿，开始行动，停止其他的胡思乱想，专注于思考你的文章，哪怕你才只写了六个字。99%的人都会思考过度，而不是考虑不足。Step number five is produce.第五是 去做生产者 （之前也有文章说过这一点，别只做消费者，去做生产者）Always produce more than you consume. And in this highly consumeristic culture, that is very challenging, especially if you are like most people nowadays, including myself, if I'm not careful. So many of us sort of sit there living life passively. You know, we're living life on our heels willingly hypnotizing us with whatever content is displayed for us when we enter in YouTube, you know, maybe that's this video. Maybe you've been incessantly watching self-improvement content. Click away from this video. You don't need this video. Like come back to it later, go do the thing that you're supposed to do. You know, go produce, stop consuming content like this.你的生产要始终大于你的消费，而在当今这种高度消费主义的文化中，这一点很难做到，特别是如果你像现在的大多数人一样，包括我自己，如果我不够谨慎也会落入陷阱。我们许多人都只是在被动地生活，你知道，当我们打开视频网站，我们会心甘情愿地消费任何推送给我们的内容来催眠自己，也许本视频就是，也许你一直在看各种自我提升的内容，那么立即关掉这个视频，你不需要看本视频，你可以以后再看，先去做你该做的事情，去做生产者，停止消费重复的算法推荐内容。If it's the end of the day and you're kicking back and having a good time, then maybe keep on watching. But I'm literally gonna screw myself with this video algorithm wise because I genuinely mean it. Go do something more important. Life feels so much more exciting when you are creating more than you're consuming. If you like watching videos, learn to make them. If you like scrolling Instagram, looking at photos, learn to take them. The satisfaction that we're longing for when we're doom scrolling is the feeling of creation. It's being in the flow state, feeling like you are where you're supposed to be and you're doing something significant. You're putting something out into the world. So always try to produce at least as much as you consume, preferably more. 如果一天结束，你闲下来放松的时候，那时可以再继续看下去，但这个建议，我真想找个洞钻进去，因为算法推荐很聪明，不过我是真心的，去做一些更重要的事情吧。当你生产的东西比你消费的东西多的时候，生活会有趣得多。如果你喜欢看视频，就学习制作视频。如果你喜欢浏览照片，就学着拍摄。我们在不停浏览时所渴望的满足感，其实就是创造的感觉，是当你进入心流状态时，感觉到你在做该做的事，做一些有意义的事情，向世界输出一些东西，至少你的生产要与你的消费同样多，最好是更多。Step number six is to welcome feedback.第六是 拥抱反馈意见Don't just surround yourself with people who think exactly who you think and you have like three or four people that you talk to and you all have the same opinions about everything and you look with judgment on people who live life differently because your world is so small, that's pretty much everybody. It's important to have an inner circle, absolutely. And a lot of the time your inner circle will think a lot like you think, absolutely. But surround yourself with people who challenge you, who wanna hold you to a higher standard. If you start to stray off the path, they can bring you back onto it. And a lot of the time that won't be very comfortable, a lot of the time that'll be a hit to the ego.不要只与那些与你想法相同的人相处，你可能有三四个经常聊天的人，你们对所有事情都持同样的看法，你们用评判的眼光看待那些生活方式不同的人，因为你的世界太小了，几乎每个人都是不同的。当然，有一个核心的小圈子是很重要的，而毫无疑问很多时候，你的小圈子的想法和你的想法很相似，但是也要与那些挑战你的观点，想要以更高的标准要求你的人相处。如果你开始偏离正轨，他们可以把你带回到正路上，而很多时候这会令你感到不适，很多时候这是对自我的一种打击。But you want to find people who want the best for the best version of you. Not just people who want you to be comfortable all the time. Try to reflect on the fact that you probably don't know everything and there's a lot to learn from other people. This doesn't mean to be spineless and not stand up for what you think is right, but do it in a way that is solution oriented, not ego oriented. You do not know everything. 但是你应该去找到那些真心希望你变好的人。不仅仅是那些希望你一直舒适的人，试着反思一下，你可能并不了解所有的事情，有很多东西你可以从其他人那里学到，这并不意味着要没有骨气，不为你认为正确的事情挺身而出，而是说要以解决问题为根本，而不是以自我为中心，你并不是什么都知道。Number seven is be vulnerable.第七是 不要怕暴露脆弱Now a lot of you might say, "That one sounds pretty beta to be honest with you. That sounds super beta. Joey's a beta, sure." By being vulnerable, I don't mean expose your vital organs to a dirty bandit with a sharp knife. I mean, don't be afraid to be emotionally vulnerable, emotionally honest, to your inner circle, to the people who are holding you to a higher standard. Now what does this mean and what's the utility of this? Well, let's look at the alternative, the alternative is to be secretive, to have things that you're ashamed of that you never tell anybody. You stuff it down, you pretend it doesn't exist. And a lot of the time when you have bad habits or addictions or something like that and you keep them hidden, they tend to blossom in the shadows. Right, they start to weigh on you far more than they probably should. When you don't expose your flaws and your darker side to anybody, when you're not emotionally vulnerable and honest, you know, no one really knows who you are. You conceal a part of yourself from the world. 现在你们中的很多人可能会说，“老实说，这种形容听起来很软弱，这听起来非常软弱，乔伊是个软弱的人，当然了”。我所说的脆弱，并不是指将你的重要器官暴露在一个拿着尖刀的肮脏强盗面前，我的意思是，不要害怕在情感上脆弱，对你的小圈子，对那些对你有更高标准要求的人，在情感上诚实，这意味着什么，这有什么用处？让我们先来看看另一种选择。另一种选择是保密，那些让你感到羞耻的事情，你从不告诉任何人，你把它藏起来，假装它不存在，而很多时候，当你有坏习惯或成瘾或类似的东西而你选择把它们藏起来，它们往往会在暗处生长，它们对你的影响，会远超过它们应有的程度。当你不向任何人暴露，你的缺陷和你的阴暗面时，当你在情感上做不到脆弱和诚实时，就没有人真正了解你，你向世界隐瞒了自己的一部分。Reflect on your life. Are there things that you do behind closed doors that you wouldn't do if that door were to swing open and grandma was home? That's a very weird way to put it. And if there are things that we do that we don't want to admit to other people, it's important to find the courage to let somebody know, somebody that you trust. This is a very Christian idea actually. Confession isn't for God or for the priest or for a person that you're confiding in, it's for you. It's to shed light on the darker aspects of yourself to sort of like heal it, to like purge it in a way, 'cause these darker sides of ourselves thrive in secrecy. Don't be afraid to confide in somebody that you trust about things that you're not so proud of because a weight will come off your shoulders every single time. It's like cathartic. And then you can live your life with more freedom to sort of pursue the higher version of yourself. Where do you find these types of people? Outside of your house. 反思你的生活，是否有一些你关起门来做的事情。如果那扇门被打开，奶奶也在家，你就不会做？这个形容太奇怪了。如果我们做了一些不想向别人承认的事情，重要的是要鼓起勇气让别人知道，让你信任的人知道，这其实是一个非常基督教式的观念，忏悔不是为了上帝、牧师，或为了你倾诉的人，而是为了你自己。这是为了照亮你自己的黑暗面，以某种方式治愈它，以某种方式清除它，因为我们的这些黑暗面会在隐秘中茁壮成长，不要害怕向你信任的人倾诉你不太愿意承认的事情，因为每一次倾诉都能减轻你肩上的负担，这就像宣泄一样，然后你就可以更自由地生活，去追求更好的自己，你该去哪里找到这样的人？走出你那封闭的房间。Thing number eight, to dramatically improve the rest of your life, this one's probably the hardest one to do, it's the one that I struggle with the most, and that is to embrace conflict.第八件大幅改善你的往后生活的事情，这可能是最难做到的一点，也是我最纠结的一点，那就是拥抱矛盾。Now this one might sound interesting, but the alternative is to run from conflict. If you have a problem with something, let somebody know, right. Otherwise, you're an absolute doormat. If someone wrongs you, you know, does something to hurt you, does something out of line that you don't appreciate, "don't just be like, "Oh no, it's okay." Because if it's not okay, it's not okay, don't say that it's okay. Because by doing that, you look weaker, so that person is more likely to take advantage of you in the future. And they say like, "Wow, this guy's an absolute doormat."这可能听起来很有意思，但与其对立的是逃避矛盾。如果你内心藏在什么事情，说出来，否则，你就是一个绝对的受气包。如果有人错怪了你，做了一些伤害你的事情，做了一些触碰你底线的事情，不要只是说：“哦不，这没关系”。因为有关系就是有关系，不要说没关系，因为这种做法会显得你很软弱，在以后只会被别人变本加厉地利用。他们会说，“哇，这家伙绝对是个受气包”。But far worse is that you don't respect yourself as much. You say like, "Wow, I just let people walk all over me because I don't want to deal with slight discomfort in the short term." That's something I struggle with personally. You know, I'm a pretty agreeable person a lot of the time, I wanna make sure everyone's comfortable and having a good time. And I have fairly thick skin, I played hockey and dressing room culture in small town Canada, people throw jabs. And I don't think that like being overly sensitive is particularly beneficial in that circumstance. You do have to let stuff kind of bounce off a little bit, but when something crosses the line, you know it. And a lot of the time those aren't like little jabs or you know humor, a lot of the time that's just like straight up disrespect.但更糟糕的是，你也不再尊重自己。你会说，“我放任他人随意践踏我，因为我不想处理那些短暂的不适”。这也是我也在纠结的事情，因为我很多时候都是个很好说话的人，我想确保每个人都很舒服，一起度过愉快的时光，我的脸皮相当厚，我打过冰球，在加拿大小镇的更衣室文化中，人们都喜欢互相打趣，而且我不认为在这种情况下，太过敏感是一件好事，你得能够稍微适应这些文化，但不能放任其越过你的底线，很多时候，这些并不是小打小闹或所谓的幽默，很多时候，这已经是直接的不尊重。They say something about a family member of yours or at work, something genuinely unfair or unprofessional or unsafe happens. Don't just be like, "That's all right, yeah, like don't worry about it." But yeah. You have to speak up, right? Otherwise you don't have a spine. And if you've gotten in the habit of doing this over years and years and years, you almost have to like re-earn your spine again. And that's tough, that's really tough. It's something that is extremely important because that goes along with honesty. 他们说了一些关于你的家人的闲话，或者在工作中，发生了一些真正的不公平或不专业，或不安全的事情，不要只是说，“没关系，不必介怀”。而是有关系，你必须说出来，否则你就是真的没骨气。而如果你已经养成习惯多年来一直保持这样的作风，你必须重新找回你的骨气，而这很难，这真的很难，但这又极其重要，因为这关乎诚实。Speak the truth. If you don't like something, say that you don't like it. Be willing to risk people perceiving you as mildly unpleasant in the moment in order to gain respect, not just from the people around you, but respect for yourself. When the elephant in the room comes barging in, talk about the elephant, be like, "Hey, look at that elephant right there. What are we gonna do about it? The thing's (censored beep) huge." Don't have elephants in your room. They don't belong in your room, they belong in the zoo or in the wild. Actually, if I say they belong in the zoo, I'll get canceled. They belong elsewhere. 说实话。如果你不喜欢某样东西，就说你不喜欢。愿意冒着在当下让人们对你稍稍有看法的风险来获得尊重，不仅仅要获得你身边的人的尊重，也要获得你自己的尊重。当房间里有大象闯进来时（房间里的大象隐喻某件虽然明显却被集体视而不见、不做讨论的事情），就谈谈这头大象，要像这样，“嘿，看那只大象，我们要怎么做呢？这玩意儿也太大了”。不要把大象留在房间里，它们不属于你的房间，他们属于动物园或野外。实际上，如果我说他们属于动物园，我会被抵制的，它们属于别的地方。Step number nine, don't play Runescape.第九步，不沉迷玩游戏（Runescape）I put that tip in the video and it's like the number one comment is like Lamel, I died at play Runescape. I played a lot of Runescape, like a lot. I think I should change it in the video to play Runescape three, because old school Runescape still slaps. 我把这条建议放到视频当中，它更像是一条对我自己的批评，我曾毁于玩游戏Runescape，我花很多时间来玩游戏Runescape，很多很多。我想我应该在视频中改成玩Runescape 3游戏，因为从前的Runescape还是很精彩的。All right, tip number 10 is be optimistic.好了，第10条建议是要乐观I think optimism gets a bad rap because people will look at optimism and they'll say, "Man, this person is not based. He doesn't realize that there's a lot of suffering in the world, and it's not all sunshine and rainbows." But unless I have a different definition of what optimism is, optimism is the opposite of pessimism. Pessimism is where you look at any situation and you find the negative in it. You know, the glass is always half empty. If you are a pessimist, you compulsively put a negative spin on things. You have a habit of looking at anything good or neutral or bad and finding the fault in all of it.我认为乐观主义现在的评价不太好，因为对于乐观主义人们往往会说，“这个人简直没有常识，他没有意识到，世界上有很多苦难，并不都是阳光和彩虹”。但是，除非我对什么是乐观主义有不同的定义，否则乐观主义应该就是悲观主义的反面。悲观主义是指你看待任何情况时，都会在其中找到负面的东西。杯子总是半空的。如果你是一个悲观主义者，你就会强迫性地对事情进行负面的描述，你会习惯于无论看到好的，中性的还是坏的东西，都能在其中找到问题。And while that might be true, because the fabric of our reality is inherently tainted in a lot of ways, suffering is a part of life. Everyone's aware of that, but why would you add to the suffering by being compulsively negative, by finding a way to complain or lament about all these things you have to do? You're basically cutting yourself off at the knees before you can get going. There's no shortage of suffering in the world. You know, life is hard. People on motorbikes could ruin your shot as you're trying to do a video at 11:00 PM, when you have to wake up at 5:00 AM to catch a flight to London, "Oh, life is so hard, I'm going to London." If you have a tendency to compulsively look for the negative in everything, you add to the net suffering of your life, it doesn't improve your life to be overly negative, right.虽然问题可能是真的。因为我们的现实结构在很多方面都有其固有的缺陷，痛苦是生活的一部分，每个人都知道这一点，但你为什么要通过强迫性的消极，通过不断抱怨或叹息所有这些你必须做的事情来增加痛苦？你基本上是在开始行动之前，就先令自己感受到了挫败，世界上不乏苦难的存在。生活很艰难，当你想在晚上11点做一个视频的时候，镜头中骑摩托车的人可能会毁掉你的视频。当你必须在早上5点起床，赶去往伦敦的航班，“哦，生活如此艰难，我得去伦敦”。如果你习惯性地寻找一切事物中的负面因素，你只会增加你生活的痛苦，过度消极并不能改善你的生活。Seek to find the good in everything rather than the negative. That's what being an optimist is all about. It's not being blind to the negative aspects of the reality around you, it's choosing to focus on what's good. There's a reason why gratitude journals have been shown to cure in a lot of people clinical anxiety or insomnia, right. There's some really interesting studies on that, and it's because people focus on the positive aspects of their lives and the things that they're grateful for. It doesn't mean that they like created anything new, they're just remembering things differently and they feel better about their lives, right.寻求在一切事物中美好的一面，而不是消极的一面，这就是一个乐观主义者要做的，这不是对你周围现实的消极方面视而不见，而是选择专注于积极的方面。为什么感恩日记被证明可以治愈很多人的临床焦虑或失眠是有原因的，对此有一些非常有趣的研究，这是因为人们专注于他们生活的积极方面和他们所感激的事情，这并不意味着他们创造了什么新东西，他们只是以不同的方式记住了一些东西，他们也因此对自己的生活感觉更好。They have a internal piece that they're fostering because they're able to habitually see the positive aspect of things. And there's the motorcycle again, I love the motorcycle because it reminds me of what an amazing job I have. Do I actually think that? I don't know, but I feel good rather than negative. And if you're really good at being a pessimist, it's really difficult to actually recognize when you're doing it because you do it so regularly and it's such a intellectual slight of hand that it's really hard to pick up a lot of the time. This is a very difficult thing to do to remain optimistic in times of trial. It's not easy, but it is deeply meaningful and is deeply satisfying to try to be that person.他们正在培养内心世界的积极部分，因为他们能够习惯性地看到事情的积极方面，摩托车又来了，我喜欢那辆摩托车，因为它提醒我，我有一份多么了不起的工作，我真的这么想吗？我不知道，但这至少不会带给我消极的感觉。如果你真的很擅长做一个悲观主义者，实际上是很难发觉的，因为这是你一贯的作风，这是一种智力上的欺骗手段，在很多时候真的很难被发现。在艰难的时候保持乐观，是一件非常困难的事情，这并不容易，但它很有意义。努力成为这样的人，将会带给你巨大的满足。So try to recognize all the little ways that you are being negative about your yourself, being negative about your capabilities, about your future, about your past, your present. Try to find all little ways that you're spinning little fun, little spiderwebs into negativity, I don't know how that makes sense, it doesn't, but neither does being negative. So if you've made it to the end of this video, try that today for the rest of the day or make a note of it tomorrow. Be extra mindful about the stories you tell yourself about the world around you and about your own life. Is this a hopeful story or is this an overly bleak and negative story with no aim and no encouragement?因此，努力去发觉所有你对自己感到消极的小方面，对你的能力感到消极、对你的未来、对你的过去、你的现在，试着去发现你是怎么把那些小乐趣也变得消极的，这说的通吗，也许不能，但消极更说不通。因此，如果你已经看到了这期视频的结尾。在今天剩下的时间里，或在明天尝试做一个记录，要格外注意你要告诉自己的，那些周围世界和你自己的生活的故事，这是一个充满希望的故事，还是一个没有目标、没有鼓励，过于暗淡和消极的故事？The world isn't a very encouraging place, and the last person that should be robbing you of encouragement is yourself. Your life gets better when you're optimistic. I will die on that hill. If you have been not feeling so good, you watched my last video and it made things worse. Then hopefully by listening to some of these these tips, you are starting to get some ideas as to how you can start feeling better. And again, a lot of these things are just scratching the surface, maybe these things weren't very practical or hands on, but hopefully they got your mind working as to how to get out of some of the negative thought patterns that we find ourselves in so that you can dramatically improve the remainder of your life.这个世界并不是一个很能鼓舞人心的地方，而最不应该剥夺你对自己的鼓励的人就是你自己。当你乐观时，你的生活会变得更好，我始终坚信这一点。如果你一直感觉不是很好，你看了我的上一期视频感觉更糟糕了，那么希望通过这些提示，能让你开始有一些想法，知道如何能开始振作起来，还要说的是，很多内容只不过是很浅层的，也许不是很实用，也不是很好着手，但希望它们能让你的头脑运转起来，了解如何摆脱我们发现自己身处的一些负面思维模式，使你能够极大地改善往后的生活。
Why You Keep Failing at Self-DisciplineThere’s a widely-held belief that self-discipline means being able to do something when you don’t actually want to do i