You’re probably going to quit your new years resolution.
你的新年目标很可能会被你放弃。
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.
这没什么，大多数人都会这样（研究表明有80-90%的失败率），因为大多数人实际上并不想在深层、内在层面上改变。也就是说，他们用完全错误的方式去改变自己的生活。他们制定新年目标是因为别人都在做 — 比起让自己印象深刻，人们更想给别人留下印象… 我们在地位游戏中创造出表面的意义 — 但这些并不符合真正改变的需求，而真正改变远比说服自己今年会更自律或更有效率要深刻得多。
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.
我并不是在这里贬低你。我放弃的目标补我设定的多十倍。我认为大多数人都应该是这样的。但人们尝试改变生活却几乎每次都彻底失败这一事实是成立的。如此普遍到健身房在1月份挤满人而在2月份又恢复正常成了一种梗。
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.
然而，尽管我认为新年决心很愚蠢，但反思你讨厌的生活总是明智的，这样你才能朝着更好的方向前进，正如我们将讨论的那样。
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.
人性很糟糕，最糟糕的的感觉是你对自己许下承诺却忍不住违背它。你开始感到无助，如果你不知道自己在做什么，你可能会年复一年地继续这个循环：总是想要改变，却始终无法做到。
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.
所以，无论你想创业、改变身材，还是冒险追求更有意义的生活而不是在两周后就放弃，我想分享7个关于行为改变、心理学和生产力你可能从未听说过的想法，这样你就能在2026年做到这一点。
This will be comprehensive.
这将非常全面
This isn’t one of those letters that you read through and forget about.
这不是一封你读完就忘记的信
This is something you will want to bookmark, take notes on, and set aside time to think about.
这是你需要收藏、做笔记并留出时间思考的事情
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.
最后的协议 —- 深入挖掘你的心理并发现你真正想要的生活 —- 大约需要一整天来完成，其效果将持续远超过这段时间。
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.
我唯一的要求是你要全神贯注于此。如果你感到无聊，可以跳到下一节，如果需要的话再回去填写空白。
Let’s begin.
(I also turned this letter into a video if you would rather watch it)
I – You aren’t where you want to be because you aren’t the person who would be there
我 —- 你之所以没能成为你想成为的人，是因为你没能成为那个能成为的人
When it comes to New Year’s resolutions, people only focus on one of the two requirements for success:
谈到新年决心，人们只关注成功所需的两个要求中的一个：
- Changing your actions to make progress toward the goal (least important, second order)
改变你的行为以朝着目标前进（最不重要，第二顺序） - Changing who you are so that your behavior naturally follows (most important, first order)
改变你自己，让你的行为自然地随之而来（最重要，第一顺序）
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.
大多数人设定一个表面目标，在最初几周里自我激励保持自律，然后不费吹灰之力就回到老样子，因为他们试图在腐朽的基础上建设伟大的生活。
If this doesn’t make sense, let’s run through an example.
这听起来不合逻辑，让我们通过一个例子来解释。
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.
想想一个成功的人。他可以是一个身材完美的健美运动员，一个身价数亿的首席执行官，或者一个能轻松与一群人交谈而毫无焦虑进入他思维空间的有魅力的人。
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 that they can’t see themselves living any other way. The bodybuilder has to grind to eat unhealthily. The CEO has to force themself to lie in bed past their alarm clock, and they hate every second of it.
你觉得健美运动员必须“努力”才能吃健康食物码？CEO必须自律才能出现在团队面前并领导团队吗？对你来说，表面上看可能是这样，但事实是，他们无法想象自己能以其他方式生活。健美运动员必须努力才能吃不健康食物。CEO必须强迫自己在闹钟响过之后躺在床上，他讨厌每一秒钟。
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?”
对某些人来说，我自己的生活方式似乎有点极端和自律。对我来说，这是自然的，我这样说并不是要与其他类型的生活方式形成对比。我只是喜欢这样生活。当妈妈告诉我应该休息一下，出去玩玩时……我忍住没告诉她：“如果我不好玩，我为什么做这些”
Do not take this next sentence lightly.
不要轻视下一句话
If you want a specific outcome in life, you must have the lifestyle that creates that outcome long before you reach it.
如果你想在生活中获得特定的结果，你必须在那之前就拥有能产生这种结果的生活方式。
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 a reason with a higher gravitational pull than 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.
如果有人说他们想减重，我通常不相信他们。不是因为我认为他们没有能力，而是因为那个人经常说“他们迫不及待想要结束减重，以便重新开始享受生活”。我不得不告诉你，如果你不将导致你减重的生活方式作为终身习惯，并且找到一个比把你束缚在过去方式上的引力更强的理由，那么你将直接回到起点，你可以不愉快地说你浪费了永远无法再得到的资源：时间。
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.
当你真正改变自己时，所有那些不能推动你朝着目标前进的习惯都会变得令人厌恶，因为你深刻而透彻地意识到这些行为会积累成怎样的人生。你之所以能接受现在的标准，是因为你没有完全意识到它们是什么，以及它们会导向何方。我们将讨论如何揭示这一点，但我们还需要逐步铺垫。
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.
你说你想改变。你说你想“实现财务自由”和“变得健康”，但你的行为却与此相反，这是有原因的。而且，这比你想象的要深得多。
II – You aren’t where you want to be because you don’t want to be there
II – 你之所以不在你想要的位置上，是因为你不想待在那里
Trust only movement. Life happens at the level of events, not of words. Trust movement.
If you want to change who you are, you must understand how the mind works so that you can start to reprogram it.
如果你想要改变自己，你必须了解心智是如何运作的，这样你才能重新编排它
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.
理解心智的第一步是理解所有行为都是目标导向的，仔细想想，这有点显而易见，但当我们深入探讨时，大多数人不想听到这一点。
You take a step forward because you want to reach a certain location.
你向前迈出一步，是因为你想要到达某个地方。
You scratch your nose because you want to make the itch go away.
你挠鼻子是因为你想让痒的感觉消失。
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.
这些例子很明确，但大多数时候，你的目标是潜意识的。你可能没有意识到，当你中午坐在沙发上时，你正试图在下一个责任开始前消磨时间，这是一个简单的例子。
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.
在更无意识和更复杂的情况下，你追求可能伤害你的目标，但你以社会可接受的方式为自己的行为辩护，不会让你自己看起来像个失败者。
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 to protect yourself from the judgment that comes from finishing and sharing your work.
例如，如果你无法停止拖延工作，你可能会用“缺乏自律”来为自己辩护，但实际上，你正试图像往常一样实现一个目标。在这种情况下，那个目标可能是保护自己免受完成和分享工作的评判。
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.
如果你说你想要辞掉那份没有前途的工作，但却没有任何真正的原因就流了下来，你可能开始觉得自己不够勇敢，或者你从来就不是真正的“冒险者”，但真相是，你追求的是安全、可预测性，以及一个借口，让你生活里其他也是从事没有前途工作的人面前看起来不是失败者。
The lesson here is that real change requires changing your goals.
I don’t mean setting some surface level goal because 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 your point 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.
我并不是指设定一些表面层次的目标，因为设定目标的行为本身是为了达成一个无意识的、实际上对你有害的目标。这在生产力领域已经讨论得足够多了。我指的是改变你的观点。因为这才是目标的意义所在。目标是对未来的投射，它充当一种感知的透镜，让你能够注意到有助于你实现目标的信息、想法和资源。
Now let’s dig a bit deeper, because if you don’t understand this, it only becomes more difficult to get out.
III – You aren’t where you want to be because you’re afraid to be there
你之所以还没达到你想要的位置，是因为你害怕到达那里
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.
你需要记住的重要一点是，你如何得到这个想法或它来自哪里完全无关紧要。你可能从未见过专业的催眠师。你可能从未正式被催眠过。但是，如果你接受了一个想法 —- 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 —- 并且更进一步，如果你坚定地相信这个想法是真实的，它对你产生的力量与催眠师对被催眠者的言语产生的力量完全相同。
– Maxwell Maltz
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:
这里是你如何成为今天的你，以及你将如何成为明天的你的方式。这是身份的解剖学：
- You want to achieve a goal
你想实现一个目标 - You perceive reality through the lens of that goal
你通过那个目标的镜头感知现实 - You only notice “important” information and ideas that allows you to achieve that goal (learning)
你只注意到那些能帮助你实现该目标（学习）的“重要”信息和想法 - 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 - You repeat that behavior until it becomes automatic and unconscious (conditioning)
你不断重复这种行为，直到它变得自动化且无意识（条件反射） - That behavior becomes a part of who you think you are (“I am the type of person who…”)
这种行为成为你认为自己是谁的一部分（“我是一个……类型的人”） - You defend your identity to maintain psychological consistency
你捍卫你的身份以维持心理一致性 - Your identity shapes new goals, restarting the cycle, and if that identity is disadvantageous toward a good life, this gets bad very quick
你的身份塑造新的目标，重新启动循环，如果这个身份对美好生活不利，情况会很快变糟
The unfortunate reality is that you must break the cycle between steps 6 and 7, but this process starts when you are a child.
不幸的现实是，你必须打破步骤6和7之间的循环，但这个过程在你还是孩子的时候就开始了。
You have the goal of survival.
你拥有生存的目标。
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.
你依赖父母教你如何生存。你必须顺从。而且由于大多数人都是通过奖惩来教育你，除非你接受他们的信念和价值观，否则你会受到惩罚。直到你看穿这一点，你才能真正独立思考。
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.
但你的父母一生也在经历这个过程。这正是危险所在。除非他们自己打破了这种模式，否则你的父母同样深受工业时代文化所认可的成功观念的影响。他们还承载着来自父母乃至祖辈最好与最坏的条件反射。
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.
再深入一层，当你满足了生理生存需求（在当今世界这相当容易实现，你几乎生来就享有安全保障），便开始在概念或意识形态层面求生。你或许不再试图保护和延续肉体，但必定会竭力守护并延续思想。网络世界中的思想战争显而易见，参与者正是个体与群体的身份认同。
When your body feels threatened, you go into fight or flight.
当你的身体感受到威胁时，就会进入战斗或者逃跑状态
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.
如果你对某种政治意识形态产生了强烈的认同（正如我们刚才讨论的过程），当有人质疑你的信念时，你会感到受到威胁。这种压力是切实可感的。情感上，你会觉得自己仿佛被当头一棒。由于多数人不会剖析情绪背后的真相，人们往往困在回音壁中，对那些伤害自己和他们主张的立场愈发固执。
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.
如果你成长于宗教家庭，且缺乏独立思考能力，便会在那个狭小的安全圈内，对任何威胁你心理安全的人发起攻击。
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.
当你下意识地将自己视为律师、游戏玩家或其他不会采取行动去追求更好生活的人时，同样的情况也会发生。
The life you want lies within a specific level of mind
你想要的生活存在于特定的思维层面之中
The mind evolves through predictable stages over time.
心智会随着时间的推移经历可预测的阶段演变
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.
当你出生时，你就像一块小小的生存海绵，会吸收所有能接触到的信念（这些信念深受文化环境的影响），以此获得安全感。若不加警惕，你的思维可能逐渐固化，从而难以活出有意义的人生。
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.
这种现象在诸如马斯洛需求层次理论、格鲁特自我发生阶段理论以及螺旋动力学等模型中已有充分阐述，这些理论彼此承接发展，同时在社会中也易于观察。
I’ve talked about these many times, and synthesized them into my own Human 3.0 model, 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):
我之前多次谈论过这些内容，并将它们整合成了我自己的“人类3.0”模型，但这里要简要回复一下自我意识发展的9个阶段中的 80 / 20 法则（因为重复有助于揭示之前未注意到的事物，而且现在有新读者在阅读这些信件）：
图片解析
这张图片展示的是肯·威尔伯（Ken Wilber）的AQAL模型（全象限、全层级、全线路、全状态、全类型）。这是一个试图整合人类知识、意识和进化阶段的“全景地图”。
1. 四个象限 (The Four Quadrants)
图片右侧的十字坐标将现实分为四个维度，这是AQAL的核心结构：
- 左上 (UL) – 个体·内在 (Individual-Interior / “I”)：
- 关键词：自我、意识、主观体验。
- 内容：研究个人的心理、意图、灵性及内心感受。例如：冥想、影子工作（Shadow work）。
- 右上 (UR) – 个体·外在 (Individual-Exterior / “IT”)：
- 关键词：大脑、身体、行为。
- 内容：从客观角度观察个体。例如：神经科学、物理、生物学、可测量的行为。
- 左下 (LL) – 集体·内在 (Group-Interior / “WE”)：
- 关键词：文化、世界观、共享意义。
- 内容：研究群体间的互为主体性。例如：道德价值、共同语言、宗教文化。
- 右下 (LR) – 集体·外在 (Group-Exterior / “ITS”)：
- 关键词：社会系统、环境、制度。
- 内容：研究宏观的系统运作。例如：经济体系、法律、生态网络、互联网。
2. 意识层级/高度 (Levels or Altitudes)
图片中心纵向的色彩条（从红外线到清净光）代表了进化的阶段（Stages）。它整合了螺旋动力学（Spiral Dynamics）和自我发展阶段：
- 第一层级 (1st Tier – 生存与自我)：
- 红色 (Red)：冲动型、权力导向、自我保护。
- 琥珀色 (Amber)：遵奉型、神话式世界观、民族主义（区分“我们”与“他们”）。
- 橙色 (Orange)：理性的、成就导向、科学主义、现代性。
- 绿色 (Green)：多元化、敏感、社群导向、后现代性。
- 第二层级 (2nd Tier – 整合)：
- 青色 (Teal/Turquoise)：系统性思维、能够理解所有之前层级的价值，不再排斥其他观点。
- 第三层级 (3rd Tier – 超越)：
- 靛蓝/紫色/超紫外线：涉及超个人、超灵性的境界（如：全球思想、超越意志）。
3. 发展线路 (Lines of Development)
位于图片底部右侧的垂直彩色线条。AQAL认为一个人在不同领域的发展是不平衡的：
- 一个人可能在认知线路（Cognitive）上很高（橙色/绿色），但在道德线路（Moral）或情感线路（Emotional）上较低。
- 其他线路包括：审美、灵性、亲社会性、自我认同等。这解释了为什么“天才也可能在私德上有缺陷”。
4. 意识状态 (States of Consciousness)
位于图片右侧中间的圆形区域，分为：
- 粗重态 (Gross)：清醒时的肉体感官意识。
- 精微态 (Subtle)：梦境、想象、深度冥想的状态。
- 因性态 (Causal)：无梦深睡、空性、纯粹的觉知。
- 非二元态 (Nondual)：主体与客体合一的状态。
- 注：任何层级（Levels）的人都可能体验到这些状态，但状态是暂时的，层级是稳定的。
5. 类型 (Types)
位于图片最左侧：
- 指在任何层级都存在的固定模式。
- 最常见的是性别类型（男性化/女性化侧重）。
- 也包括人格类型（如九型人格、荣格心理类型）。
这张图的意义在于：如果你想完整地理解一个问题（无论是医疗、商业还是心理），你必须同时观察这五个维度。
例子： 面对“气候变化”：
右下（系统）：需要新技术和法律。
左下（文化）：需要改变人类对自然的价值观。
右上（行为）：需要改变个人的碳足迹行为。
左上（心理）：需要处理个人对灾难的恐惧或漠视。
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
对于大多数阅读这边文章的人而言，我推测你们正处于4到8之间的状态，这中间存在着巨大的差距。那些更接近8的阅读本文，要么是为了学习新知，要么是为了消磨时间。而更接近4的人，则真正渴望改变。你们深感自己注定能成就更多，却尚未理清所有头绪 —- 显然，影响因素实在太多。
The good thing is, it doesn’t really matter what stage you are in, because moving through any of them follows a pattern.
好消息是，你处于哪个阶段并不重要，因为通过任何一个阶段都遵循一个模式。
V – Intelligence is the ability to get what you want out of life
智慧就是让你再生活中获得你想要的一切的能力
The only real test of intelligence is if you get what you want out of life.
智力的唯一真正考验就是你能否在生活中得到你想要的东西– Naval Ravikant
There is a formula for success.
有一个成功的公式
One ingredient is agency.
其中一个是主动性
One ingredient is opportunity (which many people like to mistake as “privilege” – because they the other ingredients).
一个是机会（很多人喜欢把它误认为是“特权” —- 因为他们忽略了其他成分）。
The last ingredient is intelligence.
最后一个成分是智慧
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.
如果你有很高的主观能动性但机会很少，那么你实现目标的可能性有多大并不重要，因为这个目标本身难以结出丰硕的果实。
If you have opportunity and agency but low intelligence, then you will never be fully able to benefit from that opportunity.
如果你有机会和能力，却不够聪明，那么你永远无法充分受益于这些机会。
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，我们之前已经讨论过自主性。在机会方面，我无法要求你改变物理位置，但如果你看不到眼前丰富的数字机会，我不知道该对你说什么。
With that said, I want to focus on what intelligence is in the context of these two other ingredients and this letter.
话虽如此，我想聚焦于这些其他两种成分和这封信的背景下，智慧是什么。
Cybernetics comes from the greek word kybernetikos which means “to steer” or “good at steering.”
控制论源自希腊语单词 kybernetikos ，意思是“掌舵”或“擅长掌舵”
It’s also known as “the art of getting what you want.”
它也被称为“获取你想要的艺术”
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从生活中得到你想要的东西，那么理解控制论能让你更快地做到这一点。
Cybernetics illustrates the properties of intelligent systems.
控制论说明了智能系统的特性
- To have a goal. 设定一个目标
- Act toward that goal. 朝着那个目标行动
- Sense where you are. 感知你所处的位置
- Compare it to the goal. 将它与目标进行比较
- And act again based on that feedback. 并根据这些反馈再次行动
You can judge intelligence based on the system’s ability to iterate and persist with trial and error.
你可以根据系统迭代和坚持试错的能力来评判其智能。
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.
一艘偏离航线的船只最终驶向目的地。一个温度计感知到温度变化并启动。胰腺在血糖升高后分泌胰岛素。
What does this have to do with getting what you want out of life?
这与你想在生活中得到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.
行动、感知、比较，以及从元视角理解系统是高智商的基础。
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.
高智商是指能够迭代、坚持并理解全局的能力。低智商的标志的无法从错误中学习。
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.)
低智商的人会卡在问题上而不是解决问题。他们遇到障碍就放弃。就像一个作家因为缺乏尝试新事物、实验和找到适合自己流程的能力而未能建立读者群就放弃一样（认为不存在你可以创造的有效流程是可验证的错误， 无论你的限制性信念是什么，因此是低智商的表现。）
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.
高智商是意识到任何问题都可以在足够长的时间尺度上得到解决。现实是你可以实现你决心要达成的任何目标。这不是在理性范围内可以被证伪的事情。
Intelligence is realizing that there is a 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.
智商是意识到你可以做出一系列选择，这些选择能引导你实现想要达成的目标。你明白想法是分层次的，你不能一蹴而就地从莎草纸到谷歌文档。即使那个目标目前不可能实现，你只是没有资源 —- 这些资源可能在接下来的几年中被创造出来 — 来实现那件事。
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.
当我谈论“目标”时，正如我将继续重复的， 我并非从典型的自助角度出发，尽管在特定时刻采用这种视角是有帮助的。
I am speaking from the lens of teleology or the Greek kosmos – that everything serves a purpose. That everything is a part of a greater whole.
我是从目的论或希腊宇宙观的角度出发 —- 即万物皆有其目的。万物都是更宏大整体的一部分。
Goals determine how you see the world.
目标决定了你如何看待世界
Goals determine what you consider “success” or “failure.”
目标决定了你将何视为“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“享受旅程”，但如果追求的是错误的目标，你不会享受这个过程。
Your mind is the operating system for reality.
你的大脑是现实的操作系统。
That system is composed of goals.
这个系统由目标组成。
For most people, those goals are assigned to them. Programmed like lines of code in your psyche.
对大多数人来说，这些目标是被赋予的。像你心理中的代码行一样被编程。
Go to school. Get the job. Get offended. Play victim. Retire at 65.
去上学。找到工作。感到被冒犯。扮演受害者。65 岁退休。
A known path that doesn`t work.
一条已知但行不通的路
To become more interlligent, you must:
要想变得更聪明，你必须：
- Reject the known path 拒绝已知之路
- Dive into the unknown 深入未知
- Set new, higher goals to expand your mind. 设定更高远的目标以拓展你的思维
- Embrace the chaos and allow for growth 拥抱混乱，允许成长
- Study the generalized principles of nature 研究自然的一般原则
- Become a deep generalist 成为深度通才
That leads us into the next section perfectly.
这完美地引出了下一部分
VI – How to launch into a completely new life (in 1 day)
如何在一天内开启全新的生活
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期，总是出现在我对自己取得的进展极其不满的一段时间之后。
How do you dig into your mind?
你如何深入你的内心？
How do you become aware of your conditioning?
你如何意识到自己的条件反射？
How do you reach profound insights and truths that change the trajectory of your life?
你如何获得深刻的见解和真理，从而改变你人生的轨迹？
Through the simple, but often painful act of questioning.
通过简单但常常痛苦的行为 — 质疑
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.
这是很少有人会做的事情，你可以从他们谈论或对某个特定话题表达观点的方式中看出来。质疑就是思考，而很少有人会这样做。
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.
我想给你一个全面的方案，你可以每年使用它来重置你的生活，并开启一段快速进步的时期。这个方案能帮助你提出正确的问题。
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.
这些问题将涵盖宏观到微观：你想要在哪里，你需要做些什么才能到达那里，以及你能立即做些什么来推动现实向那个方向前进
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.
这需要一整天的时间来完成，所以我建议你严格按照这个方案进行。你需要一支笔、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.
当我观察那些成功转变身份的人时，我发现这通常在紧张情绪积累到一定程度后迅速发生。具体来说，我注意到人们通常会经历三个阶段。
- 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 —- 他们感觉自己不属于现在的生活，并且对缺乏进展感到足够的不满 - 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，所以要么尝试探索，要么迷失方向并感觉更糟。 - Discovery – They discover what they want to pursue and make 6 years of progress in 6 months.
发现 —- 他们发现了自己想追求的事物，并在6个月内取得了6年的进步。
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.
因此，我们通过这个协议的目标是帮助你达到不和谐点，穿越不确定性，发现你真正想实现的事物，如此清晰以至于令人震撼，而干扰不再有分量。
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.
这个协议的结构是可以在一天内完成的。在早上，你进行心理挖掘，揭露自己隐藏的动机。在白天，你通过中断提示自己，避免自动驾驶并思考你的生活。在晚上，你整合见解，形成你明天将开始行动的方向。
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.
我不能保证这适用于每个人，因为我不能保证所有阅读这篇文章的人都在自己故事中正确的章节，这些观点才会产生影响力。你不能在书的开始就设置高潮，并期望它有趣。
Part 1) Morning – Psychological Excavation – Vision & Anti-Vision
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.
首先我们必须为你的思维创造一个新的框架，或感知的透镜。
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.
这就像创造一个新的外壳，离开旧的外壳，并随着时间的推移慢慢适应它。一开始不会觉得它合身。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.
留出 15-30 分钟（一个 YouTube 视频的长度…你可以做到的）来思考和回答这些问题。不要试图将这种沉思外包给人工智能。我想让你突破你思维上的限制。如果你不能立即回答这些问题，稍后再回来回答。
- 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)
你学会了忍受的那种沉闷而持久的失望是什么？不是深切的痛苦，而是你学会了容忍的东西。（如果你不讨厌它，你就会容忍它） - 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？写下过去一年你最常表达的三个抱怨。 - For each complaint: What would someone who watched your behavior (not your words) conclude that you actually want?
对于每个抱怨：一个观察你行为（而不是你的话）的人会得出你实际上想要什么结论？ - What truth about your current life would be unbearable to admit to someone you deeply respect?
关于你目前生活的真相，是什么会让你无法向一个你非常尊敬的人承认？
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.
这些问题旨在让你意识到你目前生活中的痛苦。现在，我们需要将这些转化为我所说的“反愿景”，这是一种对你不希望过的生活的残酷认知。这样，你可以利用这种负面能量将你的努力导向积极的方向，并从内在动机出发行动。
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?
如果未来五年内绝对没有任何改变，描述一个普通的周二。你会在哪里醒来？你的身体感觉如何？你首先想到什么？你周围有谁？你 9 点到 6 点之间做什么？10 点时你感觉如何？
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?
现在再想想十年后的情况。你错过了什么？哪些机会关闭了？谁放弃了你？当你在场外时，人们会如何评价你？
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?
你的人生即将结束。你过着安全的生活。你从未打破过模式。代价是什么？你从未让自己感受、尝试或成为的是什么？
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?
你生活中有谁已经过着你所描述的未来？有哪个人在同一个轨迹上领先五、十、二十年？当你想到成为他们时，你有什么感觉？
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?
为了真正改变，你必须放弃哪个身份？（“我是一个…类型的人”）如果不再做那个人，你会在社会上付出什么代价？
10. What is the most embarrassing reason you haven’t changed? The one that makes you sound weak, scared, or lazy rather than reasonable?
你还没有改变的最尴尬的理由是什么？那个让你听起来软弱、害怕或懒惰，而不是理性的理由？
11. If your current behavior is a form of self-protection, what exactly are you protecting? And what is that protection costing you?
如果你的当前行为是一种自我保护，那么你究竟在保护什么？这种保护又让你付出了什么代价？
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.
如果你诚实地回答了这些问题，并且你正处于人生的正确章节，你会感到一种深深的痛苦，甚至可能对你目前的生活方式感到厌恶。现在，我们需要将这种能量导向积极的方向。我们需要创造一个最小可行性愿景，因为你的愿景就像一个产品。它最初并不清晰，但随着时间和经验的积累，它会变得更加强大和有效。
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 actually want? What does an average Tuesday look like? Same level of detail as question 5.
暂时忘掉实用性。如果你能一指禅断，三年后过上不同的生活，不考虑现实，你真正想要的是什么？一个普通的周二会是什么样子？与问题 5 相同级别的细节。
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…”
为了让你觉得那种生活是自然的而不是被迫的，你对自己需要相信什么？写下身份声明：“我是一个……类型的人”
15. What is one thing you would do this week if you were already that person?
Answer all of those first thing in the morning tomorrow.
Part 2) Throughout The Day – Interrupting Autopilot – Breaking Unconscious Patterns
第二部分）全天——打断自动驾驶——打破无意识模式
These journaling exercises are cute, but we want real change.
Frankly, that’s not going to happen if you don’t break the current unconscious patterns that are keeping you the same.
坦白说，如果你不打破那些让你保持现状的无意识模式，那就不会发生改变。
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.
在整个白天，我希望你思考你在第一部分中记录的所有内容。除此之外，我不希望你忘记思考。请认真对待这件事。如果你一直做同样的事情，你不会改变。你需要有意识地打破模式。
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.
现在立刻花时间在你的手机上创建提醒或日历事件。在提醒或事件中包含这个问题，这样你就可以立即开始思考它。
The more random and non-conflicting with your schedule there are, the better.
越随机，越不与你日程冲突，越好。
- 11:00am: What am I avoiding right now by doing what I’m doing?
- 1:30pm: If someone filmed the last two hours, what would they conclude I want from my life?
- 3:15pm: Am I moving toward the life I hate or the life I want?
- 5:00pm: What’s the most important thing I’m pretending isn’t important?
- 7:30pm: What did I do today out of identity protection rather than genuine desire? (Hint: it’s most things you do)
- 9:00pm: When did I feel most alive today? When did I feel most dead?
To add a bit more fuel to the fire, schedule these questions during times where you are either commuting, walking, or lying around.
为了再添一把火，把这些问题安排在你通勤、散步或闲逛的时候。
- What would change if I stopped needing people to see me as [the identity you wrote in question 10]?
- Where in my life am I trading aliveness for safety?
- What’s the smallest version of the person I want to become that I could be tomorrow?
Part 3) Evening – Synthesizing Insight – Entering A Season Of Progress
第 3 部分）晚上——整合洞见——进入一个进步的季节
If you followed that process, I would be surprised if you didn’t have at least one profound 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.
如果你遵循了那个过程，如果你没有至少一个可能改变你人生轨迹的深刻洞见，我会感到惊讶。现在，我们需要让这些洞见成为已知，将它们融入我们的本质，并采取行动，开始巩固我们通往新思维层次的旅程。
16. After today, what feels most true about why you’ve been stuck?
在今天之后，什么让你感觉最真实，关于你为什么一直停滞不前？
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？清晰地命名它。不是环境。不是其他人。是那个一直在掌控全局的内在模式或信念。
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.
写下一句能概括你拒绝让人生变成的样子的话。这是你压缩的反愿景。当你读到它时，它应该让你有所感受。
19. Write a single sentence that captures what you’re building toward, knowing it will evolve. This is your vision MVP.
写下一句能概括你正在努力的方向，并知道它会不断演化的句子。这是你的愿景最小可行产品。
Lastly, we need to create goals.
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.
再次强调，这些并非为了达成而设定的目标，因为目标只是投射。它们不可靠，会让你感觉被束缚于某种必然变化的事物。相反，将目标视为一种观点。一个你可以交换的镜头，用以进入正确的心态，从而采取将你带离不愿生活的行动。不要担心某种终点线，因为正如我们将发现的，它并不存在。享受的是过程。
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.
一年镜头：一年后，什么具体的事情发生，你会知道你已经打破了旧模式？一件具体的事。
21. One-month lens: What would have to be true in one month for the one-year lens to remain possible?
一个月镜头：一个月后，什么必须发生，才能让一年镜头的可能性保持？
22. Daily lens: What are 2-3 actions you can timeblock tomorrow that the person you’re becoming would simply do?
每日镜头：明天，你能安排 2-3 个行动，成为你想成为的人会自然而然做的？
That was a lot.
Hopefully it was helpful.
But we have one last piece to lock it all in.
Stick with me.
VII – Turn Your Life Into A Video Game
将你的生活变成一场电子游戏
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中有秩序。这发生在心理能量——或注意力——投入到现实目标中，并且技能与行动的机会相匹配时。追求目标会带来意识的秩序，因为一个人必须集中注意力在当前的任务上，并暂时忘记其他一切。– Mihaly Csikszentmihalyi
You now have all of the components that lead to a good life.
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，将你所有的见解组织成一个连贯的计划可能会有所帮助。拿出一张新页面，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?
- Vision – What is the ideal life that I think I want and can improve as I work toward it?
- 1 year goal – What will my life look like in 1 year time, and is that closer to the life I want?
- 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?
- Daily levers – What are the priority, needle-moving tasks that bring my project closer to completion?
- Constraints – What am I not willing to sacrifice to achieve my vision from the ground up?
- 反愿景——什么是我存在的诅咒，或是我再也不想体验的生活？
- 愿景——我认为想要并可以在为之努力的过程中不断改进的理想生活是什么？
- 1 年目标——一年后我的生活会是什么样子，那是否更接近我想要的生活？
- 1 个月的项目——我需要学习什么？我需要掌握哪些技能？我能构建什么来让我更接近一年的目标？
- 日常杠杆——哪些优先级高、能推动项目完成的任务？
- 限制条件——我为了从零开始实现我的愿景不愿意牺牲什么？
Why is this so powerful?
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.
因为这些组成部分实际上就是为你自己创造了一个小世界。如果你注定要在你人生的这个阶段追求这个目标层次，你将别无选择，只能变得痴迷。你会感受到某种更伟大事物的吸引力。你将不再视其他任何事物为选项。
You turn your life into a video game.
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.
因为游戏是痴迷、享受和心流状态的典范。它们拥有所有能导致专注和清晰度的组成部分，所以如果我们逆向工程这些组成部分是什么，我们就能活在更深层次的享受、更少的干扰和更多的成功之中。
Your vision is how you win. At least until the game evolves.
你的愿景就是你获胜的方式。至少在游戏进化之前是这样。
Your anti-vision is what’s at stake. What happens if you lose or give up.
你的反愿景才是关键所在。如果你失去或放弃会怎样。
Your 1 year goal is the mission. This is your sole priority in life.
你的年度目标是任务。这是你生活中唯一的优先事项。
Your 1 month project is the boss fight. How you gain XP and acquire loot.
你的月度项目是 Boss 战。你如何获取经验值和获取战利品。
Your daily levers are the quests. The daily process that unlocks new opportunities.
你的日常杠杆是任务。每日解锁新机会的过程。
Your constraints are the rules. The limitations that encourage creativity.
你的约束就是规则。那些激发创造力的限制。
All of these act as a concentric set of circles, like a forcefield, that guard your mind from distractions and shiny objects.
所有这些共同构成一个同心圆系统，像一道力场，保护你的心灵免受干扰和诱人事物的侵扰。
The more you play the game, the stronger this force becomes, and soon enough it becomes who you are, and you wouldn’t have it any other way.
你越玩游戏，这股力量就越强大，很快它就成为了你的本质，而你也不会希望有其他方式。