How to fix your entire life in 1 day

原文作者：DAN KOE

If you’re anything like me, you think new years resolutions are stupid. 如果你和我一样，你会觉得新年决心很愚蠢。

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误。他们制定这些决心是因为别人都这么做——我们在地位游戏中创造表面意义——但这些决心不符合真正改变的要求，真正的改变远比说服自己今年会更自律或更有效率要深刻得多。

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. 如果你是这些人之一，我并不是在这里贬低你（我写东西时往往有点严厉）。我放弃的目标比我实现的目标多十倍。我认为这对大多数人来说都是如此。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。

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，这样你就能朝着更美好的事物前进，正如我们将讨论的那样。

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，无论你想创办企业、改变身材，还是冒险追求更有意义的生活而不在两周后放弃，我想分享七个关于行为改变、心理学和生产力你可能从未听说过的想法，以便你在 2026 年实现这一点。

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，其效果将持续更长时间。

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 一、你之所以不在你想要的位置上，是因为你不是那个会在那里的人

When it comes to setting big goals, people tend to focus on one of the two requirements for success: 在设定大目标时，人们往往关注成功的两个要求之一：

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，使你的行为自然地遵循（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美好的人生。

If this doesn’t make sense, let’s run through an example. 如果这听起来不合逻辑，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. 想想一个成功的人。他可以是一个身材完美的健美运动员，一个身家数亿的创始人/CEO，或者一个能轻松与人交谈而毫无焦虑的迷人人物。

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). 你认为健美运动员必须“努力”才能吃得健康吗？CEO 必须自律才能出现并领导团队吗？表面上看，你可能觉得是这样，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得不健康。CEO 必须强迫自己在闹钟响过之后躺在床上，并且每一秒都讨厌这样做（这里有些微妙之处，请暂时接受我的观点）。

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，我自己的生活方式看起来有点极端和自律。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……我忍住不告诉她：“如果我不好玩，为什么要做我现在正在做的事？”

This next sentence may sound simple, but it is baffling how many people don’t get it. 接下来的这句话听起来可能很简单，但令人惊讶的是，有多少人无法理解它。

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创造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, “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. 如果有人说他想减重 30 磅，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，“我迫不及待想结束减重，好重新开始享受生活。”我不得不告诉你，如果你不将导致你减重的那个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，那么你会直接回到原来的状态，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目标前进的习惯都会变得令人厌恶，因为你深刻地意识到这些行为会积累成怎样的人生。你接受现在的标准，是因为你没有完全意识到它们是什么或它们会带来什么。我们将讨论如何揭开这一点，但我们需要先做好准备。

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刻得多。

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. – Alfred Adler 只相信行动。生活发生在事件层面，而不是言语层面。相信行动。 – 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. 如果你想要改变自己，你必须了解思维是如何运作的，这样你才能开始重新编程它。

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. 理解思维的第一步是理解所有行为都是目标导向的。它是目的性的。当你思考时，这有点明显，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，因为你想要到达某个特定的位置。

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，你的目标是无意识的。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“缺乏纪律”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所带来的评判。

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还继续留在那里，你可能会开始觉得自己不够勇敢，或者你从来就不是真正的“冒险者”，但真相是你正在追求安全、可预测性，以及向生活中所有将从事没有前途的工作视为成功标志的人证明自己不是失败者的借口。

The lesson here is that real change requires changing your goals. 这里的教训是，真正的改变需要改变你的目标。

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. 我并不是指设定一些表面层次的目标，因为设定这个行为本身服务于一个无意识的、实际上正在伤害你的目标。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。因为这就是目标的意义所在。目标是投向未来的一个投影，它充当一种感知的透镜，使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. 现在让我们深入挖掘一下，因为如果你不理解这一点，摆脱困境只会变得更加困难。

III – You aren’t where you want to be because you’re afraid to be there III – 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. – Maxwell Maltz 你需要记住的重要一点是，无论这个想法是如何产生的，或者来自哪里，都毫无关系。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相同。 ——马克斯韦尔·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 你通过这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这个目标的“重要”信息和想法（学习）
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) 你重复这种行为，直到它变得自动化和无意识（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 你捍卫你的身份以保持心理一致性
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，重启循环，如果这个身份对美好生活不利，情况会很快恶化

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，但这个过程从你小时候就开始了。

You have the goal of survival. 你生存的目标。

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。由于大多数人通过奖惩来教育，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. 但你的父母也一生都在经历这个过程。这就是危险所在。你的父母，除非他们自己打破了这种模式，否则他们被工业时代被社会接受的成功观念所塑造。他们也带着来自父母和祖父母的最好和最坏的塑造。

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. 再深入一层来说，一旦你满足了身体的生存需求（在当今世界这很容易做到，你几乎一出生就处于安全状态），你开始在概念或意识形态层面生存。你可能不会试图保护和繁殖你的身体，但你绝对会保护和繁殖你的思想。很容易看到互联网上的思想战争，参与者是个人和群体身份。

When your body feels threatened, you go into fight or flight. 当你的身体感到威胁时，你会进入战斗或逃跑状态。

When your identity feels threatened, the same thing happens. 当你的身份感到威胁时，同样会发生这种情况。

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. 如果你与某种政治意识形态高度认同（就像我们刚才讨论的过程那样），当有人挑战你的信念时，你会感到威胁。你确实会感到压力。在情感上，你感觉就像被人当面打了一巴掌。由于大多数人不会去分析自己的情绪以寻求真相，你往往会陷入回音室效应，并加倍坚持那些伤害自己和他人的主张。

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. 如果你在一个宗教家庭中长大，并且没有独立思考，你就会攻击那些威胁到你在这个小圈子里心理安全的人。

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. 当你无意识地认为自己是律师、游戏玩家或其他不会采取行动来获得更好生活的人时，同样会发生这种情况。

IV – The life you want lies within a specific level of mind IV – 你想要的生活存在于特定的心灵层面上。

The mind evolves through predictable stages over time. 思维随着时间的推移会经历可预测的阶段。

When you’re born, you’re like a little survival sponge that absorbs whatever beliefs you can (which are heavily dictated by your culture) so that you can feel safe and secure. And if you don’t be careful, your mind may crystalize and it may make it difficult to live a meaningful life. 你出生时，就像一块小小的生存海绵，会吸收你能接触到的所有信念（这些信念很大程度上由你的文化决定），以便感到安全和有保障。如果你不小心，你的思维可能会固化，从而难以过上有意义的生活。

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. 马斯洛的层次理论、格雷特的自尊发展阶段、螺旋动力学和整体理论等模型已经充分记录了这一点，它们相互借鉴，但在社会中也很容易观察到。

I’ve talked about these many times, and synthesized them into my own Human 3.0 mode with 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): 我多次讨论过这些内容，并将它们综合成我自己的“人类 3.0”模型，通过不同的 AI 提示来揭示你的发展阶段和前进的道路（如果你想阅读，可以在新标签页中打开），但这里简要回顾一下自尊发展的 9 个阶段中的 80/20（因为重复有助于揭示你之前没有注意到的事物，而且有新人在阅读这些信件）：

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——冲动与行动之间没有分离。非黑即白思维。例如：幼儿生气时打人，因为感觉和行为是同一回事。
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，你学会保护自己。例如：孩子学会藏成绩单，撒谎逃避家务，并揣摩成年人想听什么。
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. 遵从型——你是群体的一份子，群体的规则感觉就像现实本身。例如：有人真心无法理解为什么有人会投票与自己的家庭或群体不同。
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. 自我认知型——你注意到自己内心世界与外在表现并不相符。例如：坐在教堂里，意识到自己不确定是否相信周围所有人似乎都相信的东西，但还不清楚该如何处理这种感觉。
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 — 你建立自己的原则体系，并对自己负责。例如，在经过仔细研究后离开家族宗教，采纳自己能够辩护的个人哲学，或者因为相信正确的努力会带来正确的结果，制定一个有明确里程碑的职业计划。
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 — 你意识到自己的原则受到环境的影响，开始更宽松地对待它们。例如，意识到你的政治观点更多地与你的成长环境有关，而不是客观真理，或者注意到你的雄心勃勃的职业目标实际上是为了获得父亲的认可。
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. 策略家 — 你在处理系统时，同时意识到自己与这些系统的关联。也就是说，在领导一个组织时，主动质疑自己的盲点，或在参与政治时，知道自己的观点是片面的，并且受到自己无法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. 建构意识者 — 你将所有框架，包括你的身份认同，都视为有用的虚构。也就是说，以比喻而非字面的方式持有你的精神信仰，知道地图并非疆域本身，或以某种温和的趣味观察自己扮演“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. 统一——自我与生活的分离消解。也就是说，工作、休息和玩耍感觉都一样。再也没有人需要成为什么，只是存在，回应着出现的一切。

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. 对于大多数阅读这篇文章的人来说，我假设你们在 4 到 8 之间徘徊，这是一个巨大的差距。那些更接近 8 的人阅读这篇文章，要么是为了学习，要么是以一种非破坏性的方式消磨时间。那些更接近 4 的人真正在寻找改变。你觉得你注定要更多，但你还不能理解一切，因为显然有很多因素在起作用。

The good thing is, it doesn’t really matter what stage you are in, because moving through any of them follows a pattern. 好的事情是，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 V——智力是你在生活中获得你想要的东西的能力

The only real test of intelligence is if you get what you want out of life. – Naval Ravikant 衡量智力的唯一真正标准是你能否在生活中得到你想要的东西。 – Naval Ravikant

There is a formula for success. 成功有一个公式。

One ingredient is agency. 其中一个是自主性。

One ingredient is opportunity (which many people like to mistake as “privilege” – because they the other ingredients). 一个成分是机会（很多人喜欢将其误认为是“特权”——因为他们拥有其他成分）。

The last ingredient is intelligence. 最后一个成分是智力。

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. 如果你有高能动性但机会低，那么无论你有多可能朝着目标行动，因为那不是一个能结出丰硕果实的目标。

If you have opportunity and agency but low intelligence, then you will never be fully able to benefit from that opportunity. 如果你有机会和能动性但智力低，那么你将永远无法完全从那个机会中获益。

First, we’ve talked about agency before here. In terms of opportunity, I can’t tell you to change your physical location, but if you don’t see the abundance of digital opportunity right in front of you, I don’t know what to tell you. 首先，我们之前在这里讨论过能动性。在机会方面，我无法告诉你改变你的物理位置，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. For that, we look to cybernetics. 话虽如此，我想聚焦于这些其他两种成分以及这封信的背景下，智慧是什么。为此，我们转向控制论。

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，意为“掌舵”或“擅长掌舵。”

It’s also known as “the art of getting what you want.” 它也被称为“获取你想要的东西的艺术。”

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. 朝着这个目标行动。
Sense where you are. 感知你现在的位置。
Compare it to the goal. 将它与目标进行比较。
And act again based on that feedback. 然后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判断其智能程度。

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 (with the definition we are using here). 行动、感知、比较，以及从元视角理解系统是高智商（以我们这里定义的）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. 高智商是能够迭代、坚持并理解全局的能力。低智商的标志是无法从错误中学习。

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（认为不存在你能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. 高智商是意识到任何问题在足够长的时间尺度上都可以解决。现实是，你可以实现你决心要达成的任何目标。

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”，但如果追求错误的目标，你不会享受它。

Your mind is the operating system for reality. 你的思维是现实的操作系统。

That system is composed of goals. 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，这些目标被分配给他们。像你的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 intelligent, 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

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. 我理解这可能不是传统意义上的智力定义，但这一系列步骤会引导你的大脑建立异常丰富的联系，从而让我们观察到所谓的聪明人。再加上自主性，你就成功了一半。

That leads us into the next section perfectly. 这完美地引出了下一部分内容。

VI – How to launch into a completely new life (in 1 day) VI – 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? 你如何深入自己的内心？

How do you become aware of your conditioning? 你如何意识到自己的思维定式？

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，从而改变你的人生轨迹？

Through the simple, but often painful act of questioning. 通过质疑这一简单却常常痛苦的行为。

Something that so few people do, and you can tell by how they speak or give their thoughts on a specific topic. Questioning is thinking, and very few people do it. 有很少人能做到的事，你从他们说话或对某个特定话题发表看法的方式就能看出来。质疑就是思考，而能做到的人非常少。

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. 我想给你一个你可以每年使用的全面方案，用于重置你的生活并开启一段高速进步的时期。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：你想要成为什么样的人，你需要做些什么才能到达那里，以及你可以立即采取哪些行动来推动现实向那个方向转变。

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 tend to go through. 当我观察那些成功转变身份的人时，我发现他们是在紧张情绪积累到一定程度后迅速做出改变的。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，并且对缺乏进步感到足够的不满。
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 第一部分）早晨——心理挖掘——愿景与反愿景

First we must create a new frame, or lens of perception, for your mind to operate from. 首先我们必须为你的思维创造一个新的框架，或感知的镜头。

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，离开你的旧外壳，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当前生活中的痛苦。现在，我们需要将这些转化为我所说的“反愿景”，这是一种对你不想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。

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？
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，人们如何评价你？
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? 你的人生即将结束。你过着安全的生活版本。你从未打破模式。代价是什么？你从未让自己感受、尝试或成为的是什么？
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? 你生活中有谁已经过着你所描述的未来吗？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？
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？
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？
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. 如果你如实回答了这些问题，并且你正处于人生的正确阶段，你会感到一种深深的痛苦和可能对目前生活方式的厌恶。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。

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，三年后生活在另一种人生中，不考虑现实，你真正想要的是什么？一个普通的周二看起来是怎样的？与问题 5 相同级别的细节。
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…” 你对自己需要相信什么，才能让那种生活感觉自然而非被迫？写下你的身份宣言：“我是一个……类型的人。”
What is one thing you would do this week if you were already that person? 如果你已经是那样的人，这周你会做的一件事是什么？

Answer all of those first thing in the morning tomorrow. 明天一早先回答所有这些问题。

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. 这些日记练习很可爱，但我们想要真正的改变。

Frankly, that’s not going to happen if you don’t break the current unconscious patterns that are keeping you the same. 坦白说，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. 一整天里，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某种模式。

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? 上午 11:00：我正在做的事情中，我在逃避什么？
1:30pm: If someone filmed the last two hours, what would they conclude I want from my life? 1:30pm: 如果有人拍摄了最后两个小时，他们会得出我想要怎样的生活？
3:15pm: Am I moving toward the life I hate or the life I want? 3:15pm: 我是在走向我讨厌的生活还是我想要的生活？
5:00pm: What’s the most important thing I’m pretending isn’t important? 5:00pm: 我假装不重要的事情中，什么才是最重要的事？
7:30pm: What did I do today out of identity protection rather than genuine desire? (Hint: it’s most things you do) 7:30pm: 今天我做了哪些事是出于身份保护而非真实愿望？（提示：大多数事情都是这样）
9:00pm: When did I feel most alive today? When did I feel most dead? 晚上 9 点：我今天什么时候感觉最鲜活？什么时候感觉最麻木？

To add a bit more fuel to the fire, schedule these questions during times where you are either commuting, walking, or lying around. 为了火上浇油，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]? 如果我不再需要别人把我看作[你在问题 10 中写的身份]，会有什么改变？
Where in my life am I trading aliveness for safety? 我在生活的哪个方面用鲜活换取了安全？
What’s the smallest version of the person I want to become that I could be tomorrow? 我明天能成为的，想要成为的人的最小版本是什么？

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，我惊讶你至少没有一个能改变你人生轨迹的深刻洞见。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，并付诸行动，开始巩固我们通往新思维层次的旅程。

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，解释了你为何停滞不前？
What is the actual enemy? Name it clearly. Not circumstances. Not other people. The internal pattern or belief that has been running the show. 真正的敌人是什么？明确地命名它。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。
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，应该能让你有所感受。
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. 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个注定会改变的事物。相反，将目标视为一种视角。一个你可以交换的镜头，用以进入正确的状态，从而采取将你带离不想要的生活的行动。不要担心某种终点线，因为正如我们将发现的，它并不存在。乐趣存在于进程中。

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. 一年视角：在一年内，什么情况发生会让你知道你已经打破了旧的模式？一件具体的事情。
One-month lens: What would have to be true in one month for the one-year lens to remain possible? 一个月透镜：为了让一年透镜成为可能，一个月内必须满足什么条件？
Daily lens: What are 2-3 actions you can timeblock tomorrow that the person you’re becoming would simply do? 每日透镜：你明天可以安排 2-3 项行动，这些行动将成为你正在成为的人会自然做出的？

That was a lot. 这很多。

Hopefully it was helpful. 希望这有帮助。

But we have one last piece to lock it all in. 但我们还有一个最后的部分来巩固所有内容。

Stick with me. 坚持跟着我。

VII – Turn Your Life Into A Video Game VII – 将你的生活变成一场视频游戏

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。 – 米哈伊·契克森米哈伊

You now have all of the components that lead to a good life. 你现在拥有了所有通往美好生活的要素。

Now, it may be helpful to organize all of your insights into one coherent plan. Pull out a new page and write down these 6 components: 现在，将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? 反愿景——什么是我存在的诅咒，或是我再也不想体验的生活？
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 year goal – What will my life look like in 1 year time, and is that closer to the life I want? 1 年目标——1 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 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目标？
Daily levers – What are the priority, needle-moving tasks that bring my project closer to completion? 日常杠杆——哪些优先级高、能推动项目进展的任务能让我更快完成项目？
Constraints – What am I not willing to sacrifice to achieve my vision from the ground up? 约束条件——为了从零开始实现我的愿景，我有哪些方面不愿意牺牲？

Why is this so powerful? 为什么这如此强大？

Because these components literally create your own little world. If you are meant to pursue this hierarchy of goals at this stage of your life, you will have no other option but to become obsessed. You will feel the pull to something greater. You will not see anything else as an option. 因为这些组件字面意义上创造了你自己的小世界。如果你注定要在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。你会感受到对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. 你把生活变成了一场电子游戏。

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. 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要素，所以如果我们逆向工程这些要素是什么，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. 你的反视野才是关键所在。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。解锁新机会的日常过程。

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. 所有这些就像同心圆一样，像一道力场，保护你的心灵免受干扰和闪亮事物的侵扰。

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. 你玩得越多，这种力量就越强大，很快它就成为了你的本质，而你也不会希望有其他的样子。