How to fix your entire life in 1 day
如何在一天内彻底改变你的人生
If you’re anything like me, you think new years resolutions are stupid.
如果你和我一样，也会觉得新年计划这回事挺傻的。
Because most people go about changing their lives in the completely wrong way. They create these resolutions because everyone else does – 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.
因为大多数人改变生活的方式完全错了。他们之所以制定这些决心，不过是随大流——在地位游戏中寻求一种肤浅的意义——但这并不符合真正改变的要求，真正的改变远比说服自己今年要更自律或更高效深刻得多。
If you’re one of these people, I’m not here to talk down on you (I tend to be a bit harsh in my writing). I’ve quit 10x more goals than I’ve achieved. 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.
如果你属于这类人，我并非要贬低你（我的文笔有时可能略显犀利）。我放弃的目标数量远超达成的十倍。我想这对多数人来说都是常态。然而，人们试图改变生活却屡屡彻底失败的事实，依然无可辩驳。
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.
不过，虽然我觉得新年决心没什么意义，但反思自己不满的生活总是明智之举，这样才能朝着更好的方向迈进，这一点我们稍后会详细探讨。
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.
因此，无论你是想开创事业、重塑身材，还是勇于追求更有意义的人生且不再半途而废，我愿分享 7 个关于行为改变、心理学与效率提升的独特见解——这些你或许从未听闻，助你在 2026 年实现目标。
This will be comprehensive.
这将非常全面。
This isn’t one of those letters that you read through and forget about.
这封信绝非那种你读后即忘的寻常信件。
This is something you will want to bookmark, take notes on, and set aside time to think about.
这值得你收藏记录、深入思考，并为此预留时间。
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.
最终的环节（深入探索你的内心世界，发掘你人生中真正渴望的事物）大约需要一整天来完成，而其带来的影响将远超这段时间，持续更久。
Let’s begin.
我们开始吧。
I – You aren’t where you want to be because you aren’t the person who would be there
I —你未能抵达心之所向，只因你尚未成为能抵达那里的人
When it comes to setting big goals, people tend to focus on one of the two requirements for success:
在设定宏大目标时，人们往往只关注成功所需的两大要素之一：
Changing your actions to make progress toward the goal (least important, second order)
调整行动以向目标推进（次要且影响较小）Changing who you are so that your behavior naturally follows (most important, first order)
改变自我，使行为自然随之改变（最为关键，首要原则）
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.
多数人设定了肤浅的目标，起初几周还能打鸡血般保持自律，随后便毫不费力地重蹈覆辙，因为他们试图在腐朽的地基上构筑美好人生。
If this doesn’t make sense, let’s run through an example.
如果这听起来不太明白，我们来看一个例子。
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.
想象一位成功人士。他可能是一位身材健美的健身达人，一位身价数亿的创始人或 CEO，又或是一位魅力十足、能在人群中侃侃而谈而毫无紧张感的社交高手。
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 (there is nuance here, just entertain me for a second).
你是否觉得健美运动员必须“拼命”才能保持健康饮食？CEO 必须严于律己才能准时到岗并带领团队？表面看来或许如此，但真相是他们根本无法想象自己会以别样的方式生活。对健美运动员而言，勉强吃不健康的食物才是煎熬；对 CEO 来说，赖床超过闹钟的每一秒都是痛苦的自我强迫（此处存在细微差异，请暂且顺着我的思路理解）。
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?”
在有些人看来，我的生活方式似乎过于严苛和自律。但对我而言，这再自然不过了，我这么说并非要与其他生活方式作比较。我只是单纯享受这样的生活。当妈妈劝我该放松一下、出去走走、找点乐子时…我忍住没对她说：“如果我不乐在其中，又怎会坚持这样的生活呢？”
This next sentence may sound simple, but it is baffling how many people don’t get it.
下一句话看似简单，但令人费解的是，竟有如此多人未能领会其意。
If you want a specific outcome in life, you must have the lifestyle that creates that outcome long before you reach it.
若想在生活中达成特定目标，就必须在实现它之前，早早养成能促成这一目标的生活方式。
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, “I can’t wait until I’m done losing weight so I 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.
当有人说想减掉 30 磅时，我往往不太相信。并非质疑他们的能力，而是因为太多人曾这样说：“等减完肥，我就能重新享受生活了。” 但恕我直言，如果你不将减肥期间的生活方式转化为终身习惯，并找到一个比旧习更强大的动力，那么你注定会回到原点，只能懊悔地承认自己浪费了无法挽回的资源——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，所有无助于实现目标的习惯都会变得令人反感，因为你深刻认识到这些行为会累积成怎样的生活。你之所以安于现状，是因为你并未完全意识到这些标准是什么，或它们将导向何方。我们将探讨如何揭示这一点，但需要循序渐进地展开。
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.
你总说想要改变，口口声声要“实现财务自由”和“获得健康”，但你的实际行动却背道而驰，这背后自有缘由。其根源之深，远超你的想象。
II – You aren’t where you want to be because you don’t want to be there
II – 你未能抵达心之所向，只因你并非真心向往
Trust only movement. Life happens at the level of events, not of words. Trust movement.
– Alfred Adler
唯有行动值得信赖。生活在于事件的发生，而非言语的堆砌。请相信行动的力量。
“——阿尔弗雷德·阿德勒”
If you want to change who you are, you must understand how the mind works so that you can start to reprogram it.
若想改变自我，需先理解思维的运作方式，方能着手重塑它。
The first step to understanding the mind is to understand that all behavior is goal-oriented. It’s teleological. 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，在于认识到所有行为都具有目标导向性，即目的论。细想之下，这道理似乎显而易见，但深入探究时，大多数人却不愿接受这一观点。
You take a step forward because you want to reach a certain location.
你向前迈出一步，是为了抵达某个目的地。
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.
这些情况显而易见，但多数时候，你的目标是无意识的。举个例子，你可能并未意识到，当你在午后坐在沙发上时，其实是在消磨时间，等待下一个任务。
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.
在更深层、更复杂的潜意识层面，你追逐着可能伤害自身的目标，却以社会认可的方式为自己的行为开脱，避免显得像个失败者。
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.
举个例子，如果你总是忍不住拖延工作，你可能会用“缺乏自律”来为自己开脱，但实际上，你只是在追求某个目标，就像往常一样。而在这里，这个目标或许是保护自己，避免因完成并展示工作而可能招致的评判。
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 sees working a dead-end job as a sign of success.
如果你声称想辞去那份毫无前途的工作，却毫无缘由地继续待着，你可能会开始怀疑自己缺乏勇气，或认为自己从来就不是个“敢于冒险的人”。但真相是，你其实在追求安稳与可预见性，并借此避免在那些视“死守无前途工作”为成功标志的亲友眼中，显得像个失败者。
The lesson here is that real change requires changing your goals.
这个教训告诉我们，要实现真正的改变，就必须调整自己的目标。
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.
我所说的并非设定那些流于表面的目标，因为这类行为往往服务于一个潜藏于意识之下、实则对你有害的目的。这在效率提升领域已是老生常谈。我真正想强调的是转变你的视角。因为目标的本质正在于此。目标是对未来的一种投射，它如同一面感知的透镜，能让你觉察到那些有助于达成目标的信息、思路与资源。
Now let’s dig a bit deeper, because if you don’t understand this, it only becomes more difficult to get out.
现在让我们深入探讨一下，因为如果不理解这一点，后续只会更难脱身。
I send out letters like these 1-2x a week. If you don’t want to miss them, join here. You can also read my book free, other letters, etc.
我每周会发送 1-2 次这类信件。若不想错过，可在此处加入。此外，你还能免费阅读我的书籍及其他信件等内容。
III – You aren’t where you want to be because you’re afraid to be there
III – 你未能抵达心之所向，只因心生畏惧
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.
– Maxwell Maltz
关键在于，你要明白：这个想法是如何产生的、源自何处，都无关紧要。你可能从未接触过专业催眠师，也从未接受过正式的催眠。但只要你认同某个观点——无论它来自自身、师长、父母、朋友、广告，还是其他任何渠道——并且对此深信不疑，那么这个观点就会像催眠师的指令作用于被催眠者那样，牢牢地支配着你。
“——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:
这便是你成为今日之你、以及将成就明日之你的过程。这就是身份的构成解析：
You want to achieve a goal
你希望达成一个目标You perceive reality through the lens of that goal
你透过那个目标的视角来理解现实You only notice “important” information and ideas that allows you to achieve that goal (learning)
你只会关注那些有助于达成学习目标的“重要”信息和想法You act toward that goal and receive feedback that you are progressing toward it
你朝着目标行动，并收到反馈表明你正在取得进展You repeat that behavior until it becomes automatic and unconscious (conditioning)
你不断重复这一行为，直到它变得自动且无意识（形成条件反射）That behavior becomes a part of who you think you are (”I am the type of person who…”)
这种行为会逐渐融入你的自我认知（“我就是那种……的人”）You defend your identity to maintain psychological consistency
你维护自身身份，以保持心理的连贯性Your identity shapes new goals, restarting the cycle, and if that identity is disadvantageous toward a good life, this gets bad very quick
你的身份决定了新的目标，并重启这一循环；若该身份不利于追求美好生活，事态便会急转直下
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，现实情况是，你必须打破第 6 步与第 7 步之间的循环，而这一过程始于童年时期。
You have the goal of survival.
你的首要目标是生存下去。
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.
你的生存之道仰赖父母教导，因此不得不顺从。而多数人的教育方式无非奖惩，若不接受其观念与价值观，便会受罚。唯有看透此点，你才算真正开始独立思考。
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.
然而，你的父母同样终其一生都经历了这一过程。这正是潜在的危险所在。除非你的父母主动打破这种模式，否则他们仍受工业时代普遍认可的成功观念所塑造。同时，他们也承袭了祖辈与父辈身上最好与最糟的习性影响。
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.
更进一步说，当基本的生理生存需求得到满足后（这在当今社会相当容易实现，人们几乎生来就处于安全环境），人们便开始在观念或意识形态层面寻求生存。你可能不会刻意去保护和繁衍身体，但一定会竭力维护和传播自己的思想。互联网上随处可见的思想交锋便是明证，参与者正是个人与群体的身份认同。
When your body feels threatened, you go into fight or flight.
当身体感知到威胁时，会本能地进入“战或逃”的应激状态。
When your identity feels threatened, the same thing happens.
当你的身份认同感受到威胁时，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有强烈的认同感（正如我们之前讨论的那样），那么当有人质疑你的信念时，你会感到受到威胁。这种压力是真实可感的，情感上就像脸上挨了一记耳光。由于大多数人不会深究自身情绪的真实性，你容易困在信息茧房里，更加固执地坚持那些对自己和他人都有害的观点。
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，便会攻击那些威胁到你心理安全小天地的人。
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.
当你下意识地把自己看作律师、游戏玩家或其他不愿为改善生活而行动的人时，同样的情况也会出现。
IV – The life you want lies within a specific level of mind
IV – 你所向往的生活，蕴藏于特定的心智境界之中
The mind evolves through predictable stages over time.
心智会随着时间的推移，经历可预测的阶段而逐渐发展。
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.
人出生时，就像一块小小的生存海绵，会吸收各种信念（这些信念很大程度上受文化影响），从而获得安全感。但若不加以留意，思维可能固化，导致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, Spiral Dynamics, and Integral Theory, each building off of one another, but it’s also not difficult to observe in society.
这一现象已在马斯洛需求层次理论、格鲁特自我发展阶段论、螺旋动力学及整合理论等模型中得到了充分阐述——这些理论彼此承继，且在社会中亦不难观察到。
I’ve talked about these many times, and synthesized them into my own Human 3.0 modelwith various AI prompts to uncover your level of development and a path forward (open in a tab to read after if you’d like), 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):
关于这些内容，我已多次探讨，并将其整合进我自创的 Human 3.0 模型，通过多种 AI 提示来评估你的发展水平并规划前行路径（若感兴趣，可稍后开页详读）。不过，作为回顾，这里简要概括自我发展九阶段的 80⁄20 核心要点（重复能帮你发现以往忽略之处，且这些信件也有新读者加入）：
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.
冲动型——冲动与行动之间毫无间隔，思维非黑即白。例如，幼儿生气时就会打人，因为对他们而言，情绪感受和行为反应是浑然一体的。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.
自我保护型——世界充满危险，你学会了保护自己。比如，孩子会藏起成绩单、在家务上撒谎，并揣摩大人想听什么话。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.
顺从者——你与所属群体融为一体，其规则对你而言如同现实本身。也就是说，这类人完全无法理解为何有人会与自己的家庭或群体投出不同的票。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.
自我觉察——你发现自己内心世界与外在表现并不一致。比如，坐在教堂里时，你意识到自己并不确定是否认同周围人看似深信不疑的信仰，却不知该如何应对这种感受。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.
认真负责——你构建了一套自己的原则体系，并恪守这些原则。例如，经过深思熟虑后脱离家庭信仰，转而奉行一套能够自圆其说的个人哲学；或是制定一份带有明确里程碑的职业规划，因为你坚信正确的努力终将带来应有的回报。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.
个人主义者——你认识到自身原则深受环境影响，从而开始以更开放的态度对待它们。比如，明白自己的政治立场更多源于成长环境而非客观事实；或发觉那些雄心勃勃的职业目标，实则源于渴望获得父亲的认可。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.
战略家——你在与系统互动时，能清醒认识到自身也身处其中。例如，在领导组织时主动审视自身盲点，或参与政治时明白自己的视角具有局限性，且受到难以完全察觉的偏见影响。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.
构造意识——你将所有框架，包括自身身份，都视为有益的虚构。也就是说，以隐喻而非字面的方式持守精神信仰，明白地图并非实地，或带着一种温和的趣味感，旁观自己扮演“创始人”或“思想领袖”的角色。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.
合一境界——自我与生活的界限消融。换言之，工作、休息与娱乐皆如一体。不再有人需要刻意成为什么，唯有临在之心随境而应。
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 in a non-destructive way. 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.
对于大多数读到这里的读者，我猜你们的状态大概在 4 到 8 之间徘徊，这个区间跨度其实很大。接近 8 的人，阅读此文多半是为了学点东西，或者以无害的方式打发时间。而接近 4 的人，则真心渴望改变。你感觉自己理应成就更多，但眼前的一切尚未理清头绪，因为显然有太多因素交织其中。
The good thing is, it doesn’t really matter what stage you are in, because moving through any of them follows a pattern.
好在无论你处于哪个阶段都无关紧要，因为每个阶段的推进都遵循着相同的规律。
V – Intelligence is the ability to get what you want out of life
V – 智慧，就是能够从生活中获得你所追求的东西
The only real test of intelligence is if you get what you want out of life.
– Naval Ravikant
检验智力的唯一真正标准，在于你是否能活出自己想要的人生。
“——纳瓦尔·拉维坎特”
There is a formula for success.
成功是有公式可循的。
One ingredient is agency.
其中一个要素是能动性。
One ingredient is opportunity (which many people like to mistake as “privilege” - because they the other ingredients).
其中一个要素是机遇（许多人常将其误解为“特权”——因为他们具备了其他要素）。
The last ingredient is intelligence.
最后的关键要素是智慧。
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.
即便你行动力很强，但若缺乏机遇，那么无论你朝着目标努力的可能性有多高，都意义不大，因为这并非一个能带来丰硕成果的目标。
If you have opportunity and agency but low intelligence, then you will never be fully able to benefit from that opportunity.
若你虽有机会和行动力，但智力不足，则永远无法充分把握机遇。
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，我们之前已经在这里讨论过主观能动性。在机遇方面，我无法建议你改变实际所在地，但如果你连眼前如此丰富的数字机遇都视而不见，那我就真的无话可说了。
With that said, I want to focus on what intelligence is in the context of these two other ingredients and this letter. For that, we look to cybernetics.
话虽如此，我想聚焦于在另外两种要素以及这封信的背景下，智能究竟是什么。为此，我们转向控制论来寻求答案。
Cybernetics comes from the greek word kybernetikos which means “to steer” or “good at steering.”
控制论一词源于希腊语“kybernetikos”，意为“驾驭”或“擅长操控”。
It’s also known as “the art of getting what you want.”
它也被称作“达成所求的艺术”。
So, if Naval’s definition of intelligence is getting what you want out of life, understanding cybernetics helps you do that much faster.
因此，若将 Naval 对智慧的定义理解为“从生活中获得所求”，那么掌握控制论知识便能助你更高效地实现这一目标。
Cybernetics illustrates the properties of intelligent systems.
控制论阐释了智能系统的特性。
To have a goal.
确立一个目标。Act toward that goal.
朝着那个目标努力。Sense where you are.
感知你所在的位置。Compare it to the goal.
对照目标进行比较。And act again based on that feedback.
并依据该反馈再次采取行动。
You can judge intelligence based on the system’s ability to iterate and persist with trial and error.
判断一个系统的智能程度，可以看它能否通过反复试错来持续迭代和坚持。
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.
船只偏离航线后调整航向驶往目的地；恒温器感知温度变化而启动；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?
这与你从生活中获得所求有何关联？
Everything.
所有事物。
Acting, sensing, comparing, and understanding the system from a meta-perspective is fundamental to high intelligence (with the definition we are using here).
从元视角出发，对系统进行行动、感知、比较与理解，是高智能（基于我们此处采用的定义）的根本所在。
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.
高智慧体现在善于迭代、持之以恒且能把握全局；而缺乏智慧的表现则是无法从错误中汲取教训。
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.)
智力较低的人往往困于问题本身而非着手解决。他们一遇阻碍便轻言放弃。好比一位作家，因未能积累读者而弃笔，究其根源是缺乏尝试新方法、探索不同路径并总结出适合自身有效模式的能力（认为无法创建有效流程的想法实属谬误，任何自我设限的信念皆然，这正是智力不足的体现。）
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.
真正的智慧在于明白，任何问题只要给予足够长的时间都能迎刃而解。事实上，只要你下定决心，就没有实现不了的目标。
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.
智慧在于认识到，实现目标需要一系列的选择。你明白想法是分层次的，不可能一蹴而就地直接从纸莎草纸跨越到谷歌文档。即便当前目标看似遥不可及，或许只是缺乏必要的资源——而这些资源，很可能在未来几年内被创造出来——最终助你达成所愿。
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.
每当我提及“目标”时，我都会反复强调，我并非从常见的自助角度出发，尽管这种视角在某些时候确实有益。
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.
我站在目的论或希腊宇宙观的视角来看——万物皆有其存在的意义，都是更宏大整体的一部分。
Goals determine how you see the world.
目标决定了你看待世界的方式。
Goals determine what you consider “success” or “failure.”
目标决定了你对“成功”或“失败”的定义。
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”，但如果目标错了，你便无法乐在其中。
Your mind is the operating system for reality.
你的意识是现实世界的运行系统。
That system is composed of goals.
该系统由一系列目标构成。
For most people, those goals are assigned to them. Programmed like lines of code in your psyche.
对多数人而言，这些目标并非自主设定，而是如同写入心灵的代码一般，被外界所赋予。
Go to school. Get the job. Get offended. Play victim. Retire at 65.
去上学，找工作，感到被冒犯，扮演受害者，然后在 65 岁退休。
A known path that doesn’t work.
一条已知行不通的路。
To become more intelligent, you must:
若想变得更加睿智，你需要：
Reject the known path
摒弃已知的路径Dive into the unknown
探索未知Set new, higher goals to expand your mind
设定更高远的新目标，以拓展思维Embrace the chaos and allow for growth
拥抱变化，在混沌中求发展Study the generalized principles of nature
探究自然界的普遍规律Become a deep generalist
成为深度通才
I understand this may not be the traditional definition of intelligence, but that sequence of steps leads to an extraordinary level of connections in your brain, leading to what we would observe as an intelligent person. Pair that with agency and you’ve got a winner.
我明白这或许并非智力的传统定义，但这一系列步骤能在大脑中建立起非凡的连接网络，从而展现出我们眼中智慧之人的特质。若再结合主观能动性，便堪称完美。
That leads us into the next section perfectly.
这正好完美地过渡到下一部分。
VI – How to launch into a completely new life (in 1 day)
VI – 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.
我人生中最美好的阶段，往往出现在对自身停滞不前感到极度厌倦的时期之后。
How do you dig into your mind?
你如何深入探索自己的内心？
How do you become aware of your conditioning?
你如何觉察到自己的条件反射？
How do you reach profound insights and truths that change the trajectory of your life?
你如何获得那些能改变人生轨迹的深刻洞见与真知？
Through the simple, but often painful act of questioning.
通过简单却常伴痛苦的提问过程。
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.
很少有人会这样做，从他们谈论或就特定话题发表见解的方式就能看出。质疑即是思考，但鲜有人为之。
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.
我想为你提供一套完整的年度方案，助你重启生活，开启一段高效奋进的时期。这套方案能引导你提出关键问题。
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.
这些问题将涵盖从宏观到微观的层面：你希望达到的目标是什么，实现这些目标需要采取哪些步骤，以及当下可以立即着手哪些行动来推动现实向目标迈进。
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.
完成此事需耗时一整天，因此建议你严格遵循既定流程。请备好纸笔，并保持开放的心态。
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 tend to go through.
通过观察成功实现身份转变的人群，我发现这种转变往往在压力积累后迅速发生。具体而言，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.
失调感——他们感到与当下的生活格格不入，并对停滞不前感到彻底厌倦。Uncertainty – They don’t know what comes next, so they either experiment or get lost and feel worse.
不确定性——他们不知前路如何，于是要么尝试探索，要么陷入迷茫，感觉更糟。Discovery – They discover what they want to pursue and make 6 years of progress in 6 months.
探索阶段 - 他们明确了自己想要追求的目标，并在短短六个月内取得了相当于六年的进展。
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.
因此，我们制定此协议的目的，是帮助你抵达认知失调的临界点，引导你穿越不确定性，从而发掘你内心真正渴望达成的目标，直至这种清晰感变得如此强烈，以至于任何干扰都显得微不足道。
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.
本方案的设计便于一日内完成。上午，通过心理挖掘来发现自身隐藏的动机。白天，利用间歇提示使自己摆脱惯性思维，深入反思生活。夜晚，将所得洞见整合为次日开始行动的方向。
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.
我无法保证这对每个人都适用，因为并非每位读者都恰好处于自己人生故事中能让这些观点产生共鸣的阶段。正如你不能将高潮置于书卷开篇，却指望它引人入胜。
Part 1) Morning – Psychological Excavation – Vision & Anti-Vision
第一部分：清晨 – 心理探索 – 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，我们需要为你的思维构建一个新的认知框架或视角，以便其在此基础上运作。
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.
这如同打造一个新外壳，告别旧壳，并随时间推移逐渐适应。起初可能觉得不合身，但这恰恰是好事。
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.
请预留 15-30 分钟（大约是一个 YouTube 视频的时长…你能做到的），静心思考并回答这些问题。切勿试图将这种反思任务交给 AI 处理。我希望你能突破内心的思维局限。如果一时无法作答，可以稍后再回来完成。
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)
你已习惯忍受的那种沉闷而挥之不去的不满是什么？不是深切的痛苦，而是你已学会容忍的事物。（若不厌恶，便会容忍）What do you complain about repeatedly but never actually change? Write down the three complaints you’ve voiced most often in the past year.
你总是抱怨却从未真正改变的事情是什么？请列出过去一年中你最常提及的三个不满。For each complaint: What would someone who watched your behavior (not your words) conclude that you actually want?
针对每条投诉：仅观察你的行为（而非言语），他人会认为你实际上想要什么？What truth about your current life would be unbearable to admit to someone you deeply respect?
你当前生活中的哪个真相，若向你深为敬重的人坦白，会令你难以承受？
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.
这些问题旨在让你觉察到当前生活中的痛苦。现在，我们需要将其转化为我所说的“反愿景”，即一种对你绝不想过的生活的清醒认知。如此一来，你便能借助这种负面能量，将努力导向积极的方向，并基于内在动机采取行动。
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?
倘若未来五年一切如旧，请描述一个寻常的星期二。你在何处醒来？身体感受如何？脑海中浮现的第一个念头是什么？身边有谁相伴？上午九点到下午六点之间，你做了些什么？晚上十点时，心情又是怎样？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?
如果持续十年，你会错过什么？哪些机会将不复存在？谁会对你不抱希望？当你不在场时，人们会如何议论你？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?
生命行至终点，你始终安于现状，从未打破常规。这代价是什么？那些你从未允许自己去感受、去尝试、去成为的，又是什么？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?
在你的人生中，谁已经在活出你刚刚描述的未来？有没有人正走在同一条道路上，领先你五年、十年甚至二十年？想到自己成为他们那样的人时，你内心有何感受？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?
若要真正改变，你需要舍弃何种身份认同？（“我是那种……的人”）一旦不再扮演这类角色，你在社交层面将承受怎样的代价？What is the most embarrassing reason you haven’t changed? The one that makes you sound weak, scared, or lazy rather than reasonable?
你至今未改变的最令人尴尬的原因是什么？是那个让你显得软弱、胆怯或懒惰，而非合情合理的理由吗？If your current behavior is a form of self-protection, what exactly are you protecting? And what is that protection costing you?
如果你现在的行为是一种自我保护，那你真正想保护的是什么？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.
如果你如实回答了这些问题，并且正处在人生的合适阶段，你可能会对当前的生活方式感到深深的不适，甚至厌恶。现在，我们需要将这种能量转化为积极的方向。我们需要建立一个最小可行的愿景，因为你的愿景就像一件产品，起初可能模糊不清，但随着时间和经验的积累，它会逐渐变得清晰而有力。
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.
暂且抛开实用性不谈。假如打个响指就能在三年后过上另一种生活，不是基于现实考量，而是你内心真正渴望的——那会是怎样的？一个寻常的星期二会如何度过？请参照问题 5 的详细程度来描述。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…”
要让那样的生活显得自然而非勉强，你需要对自己抱持怎样的信念？请写下身份宣言：“我是一个……的人。”What is one thing you would do this week if you were already that person?
假如你已成为理想中的自己，这周你会做哪一件事？
Answer all of those first thing in the morning tomorrow.
明天一早首先处理完所有这些问题。
Part 2) Throughout The Day – Interrupting Autopilot – Breaking Unconscious Patterns
第二部分：全天候 – 打破自动模式 – 破除无意识习惯
These journaling exercises are cute, but we want real change.
这些日记练习虽然有趣，但我们追求的是实质性的改变。
Frankly, that’s not going to happen if you don’t break the current unconscious patterns that are keeping you the same.
坦白讲，若不打破那些令你固步自封的无意识行为模式，改变就无从谈起。
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.
今天一整天，我希望你深入思考第一部分日记中的所有内容。此外，切记不要忘记反思。请务必认真对待此事。若一生重复相同的行为，你无法实现改变。必须有意识地主动打破固有模式。
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.
现在就花点时间，在手机里设置提醒或日历事项。记得把问题也加进去，这样你就能马上开始思考了。
The more random and non-conflicting with your schedule there are, the better.
这些安排越随机且不与你的日程冲突，效果就越好。
11:00am: What am I avoiding right now by doing what I’m doing?
上午 11 点：我此刻所做的事，究竟是在回避什么？1:30pm: If someone filmed the last two hours, what would they conclude I want from my life?
下午 1:30：如果有人拍下了过去两小时，他们会如何解读我对生活的追求？3:15pm: Am I moving toward the life I hate or the life I want?
下午 3 点 15 分：我正迈向的是自己厌恶的生活，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：我假装不重要的事情中，哪一件其实最重要？7:30pm: What did I do today out of identity protection rather than genuine desire? (Hint: it’s most things you do)
晚上 7:30：我今天有哪些事是为了维护身份形象而做，并非出于本心？（提示：你做的多数事情都属此类）9:00pm: When did I feel most alive today? When did I feel most dead?
晚上 9 点：今天我在哪个时刻感到最有活力？又在哪个时刻感到最无精打采？
To add a bit more fuel to the fire, schedule these questions during times where you are either commuting, walking, or lying around.
为了进一步激化矛盾，不妨在你通勤、散步或闲暇躺卧时安排这些问题。
What would change if I stopped needing people to see me as [the identity you wrote in question 10]?
如果我不再需要他人以[你在问题 10 中写下的身份]看待我，会发生怎样的变化？Where in my life am I trading aliveness for safety?
在我的人生中，我是在哪些方面为了安全感而牺牲了活力？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，其最小版本是什么？
Part 3) Evening – Synthesizing Insight – Entering A Season Of Progress
第三部分：晚间——整合洞见，迈向进展期
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.
若你遵循了此过程，却未获得至少一个足以改变人生轨迹的深刻洞见，我反倒会感到惊讶。现在，我们需要将这些洞见明确化，内化为自身的一部分，并付诸行动，从而稳步迈向更高层次的思维境界。
After today, what feels most true about why you’ve been stuck?
经过今天，对于你为何一直停滞不前，你觉得最真实的感受是什么？What is the actual enemy? Name it clearly. Not circumstances. Not other people. The internal pattern or belief that has been running the show.
真正的敌人究竟是什么？请明确指出。不是外部环境，也不是他人。而是那个一直在暗中操控一切的内在思维定式或信念。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.
用一句话概括你绝不允许自己的生活变成的模样，这就是你浓缩的反向愿景，读来应能触动心弦。Write a single sentence that captures what you’re building toward, knowing it will evolve. This is your vision MVP.
用一句话概括你正在努力实现的目标，并认识到它会不断发展。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.
再次强调，这些目标并非为了追求成就而设定，因为目标本身只是愿景的投射。它们并不可靠，反而可能让你受困于终将变化的事物。不妨将目标看作一种视角，一个可以随时调整的镜头，帮助你进入恰当的心境，采取行动，从而远离不如意的生活。不必纠结于所谓的终点线，因为我们会发现，它其实并不存在。真正的乐趣，在于不断前行的过程。
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.
以一年为限：要实现哪一件具体的事情，才能证明你已成功打破旧有模式？One-month lens: What would have to be true in one month for the one-year lens to remain possible?
以一个月为视角：要达到一年期的目标，在一个月内需要实现哪些条件？Daily lens: What are 2-3 actions you can timeblock tomorrow that the person you’re becoming would simply do?
每日一问：明天你可以安排哪 2-3 件事，是未来的你会自然而然去做的？
That was a lot.
那可真不少。
Hopefully it was helpful.
希望这对您有所帮助。
But we have one last piece to lock it all in.
不过，我们还需要最后一步来确保万无一失。
Stick with me.
跟着我。
VII – Turn Your Life Into A Video Game
VII – 将生活打造成电子游戏
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.
– Mihaly Csikszentmihalyi
内心体验的最佳状态，是意识井然有序的状态。当心理能量——或者说注意力——被投入到切实可行的目标中，且个人能力与行动机会相匹配时，这种状态便会出现。对目标的追求能在意识中建立秩序，因为此时人必须全神贯注于眼前的任务，暂时忘却其他一切。
“——米哈里·契克森米哈赖”
You now have all of the components that lead to a good life.
如今，通往美好生活的所有要素你已悉数具备。
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，将你所有的见解整合成一个连贯的计划或许会很有帮助。请拿出一张新纸，写下这六个组成部分：
Anti-vision – What is the bane of my existence, or the life I never want to experience again?
反愿景——何谓我生命中的克星，或是我绝不愿重蹈覆辙的生活？Vision – What is the ideal life that I think I want and can improve as I work toward it?
愿景——我心中向往且能通过奋斗不断完善的理想生活是怎样的？1 year goal – What will my life look like in 1 year time, and is that closer to the life I want?
一年目标——展望一年后的生活，那是否更接近我理想中的模样？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?
一个月项目：我需要学习哪些内容？需要掌握哪些技能？可以完成什么项目，以推动我向一年目标迈进？Daily levers – What are the priority, needle-moving tasks that bring my project closer to completion?
日常关键任务——哪些是优先且能有效推动进展的工作，能让我的项目更快完成？Constraints – What am I not willing to sacrifice to achieve my vision from the ground up?
约束条件——为了实现我的愿景，有哪些是我从一开始就不愿牺牲的？
Why is this so powerful?
为何它如此强大？
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.
因为这些元素实实在在地构筑了你个人的小天地。若你命中注定要在人生此阶段追寻这一连串目标，便只能全心投入、为之着迷。你会感受到一股迈向更崇高境界的牵引力，除此之外，别无他选。
You turn your life into a video game.
你将生活变成了一款电子游戏。
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.
游戏堪称痴迷、愉悦与心流状态的典范。它包含了所有能带来专注与清晰的要素，因此，若能逆向解析这些要素，我们便能进入一种更深层的愉悦状态，减少干扰，获得更多成功。
Your vision is how you win. At least until the game evolves.
你的视野决定你的胜利。至少在游戏规则改变之前。
Your anti-vision is what’s at stake. What happens if you lose or give up.
你的反愿景正岌岌可危。一旦落败或放弃，后果将会如何。
Your 1 year goal is the mission. This is your sole priority in life.
你的一年期目标即是使命，这是你人生中唯一的重心所在。
Your 1 month project is the boss fight. How you gain XP and acquire loot.
你为期一个月的项目就是终极挑战。如何积累经验、赢取奖励，全在于此。
Your daily levers are the quests. The daily process that unlocks new opportunities.
日常任务就是你的杠杆，通过每日流程开启新的机遇。
Your constraints are the rules. The limitations that encourage creativity.
规则即约束，限制激发创意。
All of these act as a concentric set of circles, like a forcefield, that guard your mind from distractions and shiny objects.
所有这些如同层层相套的同心圆，宛如一道力场，守护你的心神免受干扰与诱惑。
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.
你越是沉浸于这个游戏，这股力量便愈发强大，很快它便成为你的一部分，而你对此也甘之如饴。
有条件的可以看原文连接：https://x.com/thedankoe/status/2010751592346030461