How to fix your entire life in 1 day

如何在 1 天内修正你整个人生

If you’re anything like me, you think new years resolutions are stupid.

如果你和我差不多，你会觉得新年计划很蠢。

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.

因为大多数人改变人生的方式完全错了。他们制定这些计划，只是因为别人也这么做——我们从地位游戏里制造出一种肤浅的意义——但这些计划达不到真正改变的条件。真正的改变远比说服自己“今年我要更自律、更高效”要深得多。

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.

如果你也是这样的人，我写这篇文章并不是要居高临下地教训你（我的写作确实偏锋利）。我放弃过的目标是完成过目标的 10 倍。我觉得大多数人都应该如此。但人们试图改变人生，却几乎每次都彻底失败，这件事确实成立。

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，尽管我觉得新年计划很蠢，反思你讨厌的生活仍然是明智的。这样你才能把自己推向更好的东西，后面我们会讨论这一点。

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，无论你是想创业、改变身体，还是冒险走向更有意义的人生，并且两周后仍然继续，我都想分享 7 个你可能没听过的关于行为改变、心理学和生产力的想法，帮助你在 2026 年真正做到。

This will be comprehensive.

这会是一篇很全面的文章。

This isn’t one of those letters that you read through and forget about.

这不是那种你读完就忘的信。

This is something you will want to bookmark, take notes on, and set aside time to think about.

这是一篇你会想收藏、做笔记，并专门留出时间思考的内容。

The protocol at the end (to dig deep into your psyche and uncover what you truly want in life) will take about a full day to complete, with effects that last far longer than that.

文末的流程会带你深入自己的心理，挖出你在人生中真正想要的东西。它大约需要一整天完成，但影响会持续远远超过一天。

Let’s begin.

开始吧。

I – You aren’t where you want to be because you aren’t the person who would be there

I – 你还没到达想去的地方，因为你还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:

谈到设定大目标时，人们往往只关注成功所需的两个条件之一：

Changing your actions to make progress toward the goal (least important, second order)
改变你的行动，让自己朝目标推进（最不重要，第二序位）
Changing who you are so that your behavior naturally follows (most important, first order)
改变你是谁，让行为自然随之改变（最重要，第一序位）

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层目标，给自己打鸡血，在最初几周保持自律，然后几乎不费什么力气就回到旧方式，因为他们试图在腐烂的地基上建造伟大的人生。

If this doesn’t make sense, let’s run through an example.

如果这听起来不清楚，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.

想一个成功的人。他可以是身材很棒的健美运动员，可以是身价数亿美元的创始人或 CEO，也可以是一个有魅力、能毫不焦虑地和一群人聊天的人。

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 (there is nuance here, just entertain me for a second).

你觉得健美运动员需要“硬撑”着健康饮食吗？CEO 需要靠自律才出现并领导团队吗？表面上看或许如此，但真相是，他们无法想象自己以其他方式生活。对健美运动员来说，不健康饮食才需要硬撑。对 CEO 来说，赖床超过闹钟才需要强迫自己，而且他们会讨厌其中每一秒（这里当然有细节差异，先顺着我这个例子看一下）。

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?”

对一些人来说，我自己的生活方式看起来有点极端、很自律。但对我来说，它很自然。我这样说，是因为我只是喜欢这样生活。当我妈妈告诉我应该休息一下、出去玩一玩时……我会忍住不说：“如果我没有乐在其中，我为什么要做我正在做的事？”

This next sentence may sound simple, but it is baffling how many people don’t get it.

下面这句话可能听起来很简单，但让我惊讶的是，很多人都没理解它。

If you want a specific outcome in life, you must have the lifestyle that creates that outcome long before you reach it.

如果你想在人生中得到某个具体结果，你必须在真正得到它之前很久，就拥有能够创造那个结果的生活方式。

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.

如果有人说自己想减掉 30 磅，我常常不相信。原因不是我觉得他们没有能力，而是太多时候，同一个人会说：“等我减完肥，就终于可以重新享受生活了。”我不想泼冷水，但如果你没有把帮你减重的生活方式终身采用，并找到一个引力更强的理由，强过把你拴回旧方式的理由，那么你会直接回到起点，并且可以不快乐地承认：你浪费了永远拿不回来的资源——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，所有不能推动你接近目标的习惯都会变得令人厌恶，因为你会深刻意识到这些行动长期复利后会导向什么样的人生。你之所以能接受当前标准，是因为你还没有完全意识到它们是什么、会把你带向哪里。我们会讨论如何揭示这一点，但需要先铺垫。

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“财务自由”、想“变健康”，但你的行动展示了另一套真实目标，而且背后的原因比你以为的深得多。

II – You aren’t where you want to be because you don’t want to be there

II – 你还没到达想去的地方，因为你内心真正追求的是别的目标

Trust only movement. Life happens at the level of events, not of words. Trust movement.

只相信行动。生活发生在事件层面，而不是语言层面。相信行动。

– Alfred Adler

——阿尔弗雷德·阿德勒

If you want to change who you are, you must understand how the mind works so that you can start to reprogram it.

如果你想改变自己是谁，你必须理解心智如何运作，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.

理解心智的第一步，是理解所有行为都是目标导向的。它是目的论的。仔细想想，这其实很明显；但当我们深入进去时，大多数人并不想听。

You take a step forward because you want to reach a certain location.

你向前迈一步，是因为你想抵达某个位置。

You scratch your nose because you want to make the itch go away.

你挠鼻子，是因为你想让痒感消失。

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.

这些很清楚。但大多数时候，你的目标是无意识的。举个简单例子，你可能没意识到，当你大白天坐在沙发上时，其实是在试图消磨掉下一项责任到来之前的时间。

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、更复杂的层面上，你会追求可能伤害自己的目标，却用社会可接受、不会让你看起来像失败者的方式来合理化自己的行为。

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.

比如，如果你无法停止拖延工作，你可能会用“缺乏自律”来解释，但实际上，你像往常一样是在试图达成某个目标。在这个例子里，那个目标可能是：保护自己免受完成并分享作品后会到来的评判。

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.

如果你说想辞掉没有前途的工作，却没有任何真正理由地继续待在那里，你可能会开始觉得自己不够勇敢，或者自己从来就不是一个“敢冒险的人”。但真相是，你追求的是安全、可预测，以及一个借口：在那些把没有前途的工作视为成功标志的人面前，让自己看起来体面。

The lesson here is that real change requires changing your goals.

这里的教训是：真正的改变要求你改变自己的目标。

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.

我说的并不是设定某个表层目标，因为这种设定行为本身可能服务于一个正在伤害你的无意识目标。生产力领域已经把这一套讲得太多了。我的意思是改变你的视角。因为目标本质上就是视角。目标是投向未来的投射，它充当一种感知镜头，让你注意到有助于达成目标的信息、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.

现在我们再挖深一点，因为如果你不理解这一点，之后只会更难脱身。

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.

我每周会发出 1 到 2 封这样的信。如果你想继续收到，可以在这里加入。你也可以免费读我的书、其他信件等内容。

III – You aren’t where you want to be because you’re afraid to be there

III – 你还没到达想去的地方，因为你害怕真的到达那里

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：你如何获得某个想法、它来自哪里，一点也不重要。你可能从未见过专业催眠师，也可能从未被正式催眠过。但如果你接受了一个想法——无论它来自你自己、老师、父母、朋友、广告，还是任何其他来源——并且进一步坚信它是真的，那么它对你的力量，就和催眠师的话语对被催眠者的力量一样。

– Maxwell Maltz

——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:

下面是你如何成为今天的自己，以及你将如何成为明天的自己。这就是身份的解剖结构：

You want to achieve a goal You perceive reality through the lens of that goal You only notice “important” information and ideas that allows you to achieve that goal (learning) You act toward that goal and receive feedback that you are progressing toward it You repeat that behavior until it becomes automatic and unconscious (conditioning) That behavior becomes a part of who you think you are (”I am the type of person who…”) You defend your identity to maintain psychological consistency Your identity shapes new goals, restarting the cycle, and if that identity is disadvantageous toward a good life, this gets bad very quick

你想达成一个目标。你透过那个目标的镜头感知现实。你只注意到能让你达成目标的“重要”信息和想法（学习）。你朝目标行动，并收到自己正在接近它的反馈。你重复这种行为，直到它变成自动且无意识的模式（条件化）。这种行为成为你认为自己是谁的一部分（“我是那种会……的人”）。你捍卫自己的身份，以维持心理一致性。你的身份塑造新的目标，循环重新开始；如果这个身份不利于过上好生活，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，你必须在第 6 步和第 7 步之间打破这个循环，但这个过程从你还是孩子时就开始了。

You have the goal of survival. 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.

你有一个生存目标。你依赖父母教你如何生存。你不得不顺从。由于大多数人的教育方式都是奖励与惩罚，如果你不采纳他们的信念和价值观，你就会受罚。直到你看穿这一点之前，你并没有真正为自己思考。

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.

但你的父母一生也经历了同样的过程。这就是危险之处。除非他们自己打破了模式，否则他们也被工业时代文化所认可的成功观念条件化了。他们还带着来自自己父母、祖父母辈的最好与最坏的条件化。

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.

再深一层说，一旦你满足了身体层面的生存需求（在今天这个世界，这相当容易，你几乎是出生在安全之中），你就会开始在概念或意识形态层面求生。你也许不再努力保护和繁衍身体，但你绝对会保护和复制自己的心智。互联网上的思想战争并不难看见，而参与者就是个人身份和群体身份。

When your body feels threatened, you go into fight or flight. When your identity feels threatened, the same thing happens.

当你的身体感到受威胁时，你会进入战斗或逃跑反应。当你的身份感到受威胁时，同样的事情也会发生。

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.

如果你强烈认同某种政治意识形态（通过我们刚才谈到的过程），当有人挑战你的信念时，你会感到受威胁。你会真实地感到压力。情绪上，你会感觉像被人扇了一巴掌。因为大多数人不会为了追求真相而分析自己的情绪，所以你容易困在回音室里，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.

如果你在宗教家庭中长大，并且没有为自己思考，你会与那些威胁你小泡泡内心理安全的人战斗、攻击他们。

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.

当你无意识地把自己看作律师、玩家，或任何不会采取行动去获得更好生活的人时，同样的事情也会发生。

IV – The life you want lies within a specific level of mind

IV – 你想要的生活存在于一个特定心智层级之中

The mind evolves through predictable stages over time.

心智会随着时间穿过可预测的阶段而演化。

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，会吸收任何你能吸收的信念（这些信念很大程度由你的文化决定），以便感到安全和稳定。如果你不小心，你的心智可能会结晶固化，让你难以过上有意义的人生。

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.

这一点已经被马斯洛需求层次（Maslow’s Hierarchy）、Greuter 的自我发展阶段（Greuter’s stages of ego development）、螺旋动力学（Spiral Dynamics）和整合理论（Integral Theory）等模型充分记录，它们彼此承接；但这在社会中也并不难观察到。

I’ve talked about these many times, and synthesized them into my own Human 3.0 model 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):

我已经多次谈过这些，并把它们综合进自己的 Human 3.0 模型，其中还有各种 AI prompts，用来揭示你的发展层级和前进路径（你可以另开标签页稍后阅读）。这里用 80/20 的方式复习一下自我发展的 9 个阶段（因为重复能帮助你发现以前没注意到的东西，而且也有新读者在读这些信）：

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（Impulsive）——冲动和行动之间没有分离。非黑即白思维。比如：幼儿生气时会打人，因为感觉和行为对他来说是同一件事。
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（Self-Protective）——世界是危险的，你学会照顾自己。比如：孩子学会藏成绩单、在家务上撒谎，并摸清大人想听什么。
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.
从众型（Conformist）——你就是你的群体，群体规则感觉就像现实本身。比如：一个人真心无法理解为什么有人会投出和自己家庭或群体不同的票。
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.
自我觉察型（Self-Aware）——你注意到自己有一个和外部不匹配的内在生活。比如：坐在教堂里，意识到自己并不确定是否相信周围每个人似乎都相信的东西，但还不知道该如何处理这种感受。
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.
尽责型（Conscientious）——你建立自己的原则系统，并以此要求自己。比如：经过认真研究后离开家族宗教，并采纳一种你能为之辩护的个人哲学；或者建立有明确里程碑的职业计划，因为你相信正确的努力会带来正确的结果。
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.
个人主义型（Individualist）——你看见自己的原则是由语境塑造的，并开始更松动地持有它们。比如：意识到你的政治观点更多来自成长环境，而不是客观真理；或者注意到你的雄心勃勃的职业目标，其实是为了获得父亲认可。
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.
战略家型（Strategist）——你与系统协作，同时意识到自己也参与其中。比如：领导一个组织，同时主动质疑自己的盲点；或者参与政治时知道自己的视角是局部的，也被自己无法完全看见的偏见塑造。
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.
建构觉察型（Construct-Aware）——你把所有框架，包括自己的身份，都看作有用的虚构。比如：以隐喻而非字面方式持有灵性信念，知道地图不是疆域；或者带着一种温和的玩味，看自己扮演“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.
合一型（Unitive）——自我与生命之间的分离消融。比如：工作、休息和玩乐感觉像同一件事。不再有一个需要成为某种东西的“人”，只有临在回应正在发生的一切。

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.

对大多数读到这里的人，我猜你们徘徊在第 4 阶段到第 8 阶段之间，这是一个很大的跨度。更接近第 8 阶段的人读这篇文章，可能只是为了学点东西，或者用一种无害的方式打发时间。更接近第 4 阶段的人，是真的在寻找改变。你觉得自己理应拥有更多，但还无法理清一切，因为显然有太多因素在起作用。

The good thing is, it doesn’t really matter what stage you are in, because moving through any of them follows a pattern.

好消息是，你处在哪个阶段其实并不那么重要，因为穿越任何阶段都遵循一个模式。

V – Intelligence is the ability to get what you want out of life

V – 智力就是从人生中得到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.

对智力唯一真正的检验，是你是否能从人生中得到自己想要的东西。

– Naval Ravikant

——纳瓦尔·拉维坎特

There is a formula for success.

成功有一个公式。

One ingredient is agency. One ingredient is opportunity (which many people like to mistake as “privilege” - because they the other ingredients). The last ingredient is intelligence.

其中一个要素是能动性（agency）。另一个要素是机会（opportunity）（很多人喜欢把它误认为“特权”，因为他们忽略了其他要素）。最后一个要素是智力（intelligence）。

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.

如果你有很高的能动性，但机会很少，那么无论你多可能朝目标行动都不重要，因为这个目标不会结出多少果实。

If you have opportunity and agency but low intelligence, then you will never be fully able to benefit from that opportunity.

如果你有机会和能动性，但智力不足，那么你永远无法充分受益于那个机会。

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，我们之前已经谈过能动性。至于机会，我不能告诉你去改变自己的物理位置，但如果你看不见眼前丰富的数字机会，我也不知道该说什么了。

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，我想在这两个要素和本文语境下，聚焦于智力是什么。为此，我们要看控制论（cybernetics）。

Cybernetics comes from the greek word kybernetikos which means “to steer” or “good at steering.”

控制论（Cybernetics）来自希腊词 kybernetikos，意思是“掌舵”或“善于掌舵”。

It’s also known as “the art of getting what you want.”

它也被称为“得到你想要之物的艺术”。

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人生中得到你想要的东西，那么理解控制论会帮助你更快做到这一点。

Cybernetics illustrates the properties of intelligent systems.

控制论说明了智能系统的性质。

To have a goal. Act toward that goal. Sense where you are. Compare it to the goal. And act again based on that feedback.

拥有一个目标。朝那个目标行动。感知你在哪里。将当前位置与目标进行比较。然后基于反馈再次行动。

You can judge intelligence based on the system’s ability to iterate and persist with trial and error.

你可以根据一个系统通过试错进行迭代和坚持的能力来判断它的智能。

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.

一艘被吹离航线的船，会修正方向驶向目的地。恒温器感知到温度变化后启动。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? Everything.

这和从人生中得到你想要的东西有什么关系？一切都有关系。

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，并从元视角理解系统，是高智力的基础（按我们这里使用的定义）。

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.

高智力就是迭代、坚持并理解全局的能力。低智力的标志，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.)

低智力的人会卡在问题上，而不是解决问题。他们撞上路障就放弃。就像一个没能建立读者群的写作者，因为缺乏尝试新事物、实验并找出适合自己流程的能力而放弃。（认为你无法创造出一个有效流程，这一点无论你的限制性信念是什么，都是可验证地错误的；所以这属于低智力。）

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.

高智力意味着意识到：只要时间尺度足够大，任何问题都可以被解决。现实是，你可以实现任何你下定决心要实现的目标。

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.

智力意味着意识到：确实存在一系列你可以做出的选择，会通向你想要的目标。你理解想法是分层的，你不可能一步从纸莎草跳到 Google Docs。即使那个目标现在不可能，你也只是暂时没有实现它所需的资源——这些资源可能会在未来几年被发明出来。

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——我还会继续重复这一点——我并不是从典型自助语境出发，尽管有时候采用那个视角也有帮助。

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（teleology）或希腊语 kosmos 的视角出发：一切都服务于某种目的。一切都是更大整体的一部分。

Goals determine how you see the world. Goals determine what you consider “success” or “failure.” You can try to “enjoy the journey,” but if you pursue the wrong goal, you will not enjoy it.

目标决定你如何看世界。目标决定你把什么视为“成功”或“失败”。你可以尝试“享受旅程”，但如果你追求的是错误目标，你不会享受它。

Your mind is the operating system for reality. That system is composed of goals.

你的心智是现实的操作系统。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. Go to school. Get the job. Get offended. Play victim. Retire at 65. A known path that doesn’t work.

对大多数人来说，这些目标是被分配给他们的。它们像代码行一样被编进你的心理。去上学。找工作。被冒犯。扮演受害者。65 岁退休。一条众所周知却行不通的路。

To become more intelligent, you must: Reject the known path Dive into the unknown Set new, higher goals to expand your mind Embrace the chaos and allow for growth Study the generalized principles of nature Become a deep generalist

要变得更有智力，你必须：拒绝已知道路。潜入未知。设定新的、更高的目标来扩展心智。拥抱混乱，并允许成长发生。研究自然界的通用原则。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.

我理解这可能不是智力的传统定义，但这一连串步骤会在你的大脑中形成非凡层级的连接，最终呈现出我们会观察为“聪明人”的样子。再配上能动性，你就具备了胜出的组合。

That leads us into the next section perfectly.

这正好把我们带入下一节。

VI – How to launch into a completely new life (in 1 day)

VI – 如何在 1 天内进入一种全新生活

The best periods of my life always came after a period of getting absolutely fed up with the lack of progress I was making.

我人生中最好的阶段，总是出现在我对自己毫无进展彻底受够之后。

How do you dig into your mind? How do you become aware of your conditioning? How do you reach profound insights and truths that change the trajectory of your life?

你如何挖掘自己的心智？你如何觉察自己的条件化？你如何抵达能够改变人生轨迹的深刻洞见和真相？

Through the simple, but often painful act of questioning.

通过一个简单但常常痛苦的动作：提问。

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.

很少有人这样做，而你可以从他们谈论某个话题或表达观点的方式看出来。提问就是思考，而很少有人真正思考。

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.

我想给你一个完整流程，你可以每年用它重置人生，并进入一个密集进步的阶段。这个流程会帮你提出正确问题。

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.

这些问题会从宏观覆盖到微观：你想去哪里，你需要做什么才能到达那里，以及你现在立刻能做什么来推动现实朝那个方向移动。

This will require one full day to complete, so I recommend you follow along with the exact protocol. You will need a pen, paper, and an open mind.

这需要一整天才能完成，所以我建议你严格跟随这个流程。你需要一支笔、一张纸和开放的心态。

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.

当我观察那些成功翻转身份的人时，我发现它通常发生在张力积累之后，而且发生得很快。具体来说，我注意到人们往往会经历 3 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. Uncertainty – They don’t know what comes next, so they either experiment or get lost and feel worse. Discovery – They discover what they want to pursue and make 6 years of progress in 6 months.

失调（Dissonance）——他们感觉自己不属于当前生活，并对缺乏进展感到足够厌倦。 不确定（Uncertainty）——他们不知道接下来是什么，所以要么开始实验，要么迷失并感觉更糟。 发现（Discovery）——他们发现自己想追求什么，并在 6 个月内取得 6 年的进展。

So, our goal with this protocol is to help you reach the point of dissonance, navigate through uncertainty, and discover what it truly is that you want to achieve, so much so that the clarity is overwhelming and distractions no longer hold their weight.

因此，这个流程的目标是帮助你抵达失调点，穿越不确定，并发现你真正想实现的东西。清晰度会强到压倒一切，分心之物也不再有分量。

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.

这个流程被设计成可以在一天内完成。早晨，你做一次心理挖掘，揭示自己的隐藏动机。白天，你用打断提示让自己脱离自动驾驶，并反思人生。晚上，你把洞见综合成一个明天就要开始前进的方向。

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.

我不能保证这对每个人都有效，因为我不能保证每个读者都正处在人生故事中足以让这些观点产生冲击的章节。你不能把高潮放在书的开头，然后期待它仍然有趣。

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，我们必须为你的心智创造一个新的框架，或者说新的感知镜头。

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壳，离开旧壳，并随着时间慢慢长进新壳里。一开始它不会感觉合身。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 到 30 分钟（一条 YouTube 视频的长度……你做得到）来思考并回答这些问题。不要试图把这种沉思外包给 AI。我希望你突破心智上的限制器。如果你不能立刻回答，之后再回来。

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)
你已经学会与之共处的、迟钝而持续的不满是什么？不是深刻痛苦，而是你已经学会忍受的东西。（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？写下过去一年里你最常说出的三个抱怨。
For each complaint: What would someone who watched your behavior (not your words) conclude that you actually want?
对每个抱怨：如果有人观察你的行为（不是你的语言），他会得出你真正想要什么的结论？
What truth about your current life would be unbearable to admit to someone you deeply respect?
关于你当前生活的什么真相，如果要承认给一个你深深尊敬的人听，会让你难以忍受？

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.

这些问题是为了让你意识到当前生活中的痛苦。现在，我们需要把它们转化成我所谓的“反愿景”：对你不想过的人生的残酷觉察。这样，你就可以用那股负面能量，把努力瞄准积极方向，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，描述一个普通的星期二。你在哪里醒来？你的身体感觉如何？你想到的第一件事是什么？谁在你身边？早上 9 点到下午 6 点之间你做什么？晚上 10 点你感觉如何？
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?
现在把时间拉到十年。你错过了什么？哪些机会关闭了？谁放弃了你？当你不在场时，人们会怎么谈论你？
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?
你走到了生命尽头。你过的是安全版本的人生。你从未打破模式。代价是什么？你从未允许自己感受、尝试或成为什么？
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?
你生活中谁已经在过你刚刚描述的未来？有没有人在同一轨道上领先你五年、十年、二十年？当你想到自己会成为他们时，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，你必须放弃什么身份？（“我是那种会……的人。”）不再成为那种人，会让你在社交上付出什么代价？
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理由是什么？那个会让你听起来软弱、害怕或懒惰，而不是合理的理由是什么？
If your current behavior is a form of self-protection, what exactly are you protecting? And what is that protection costing you?
如果你当前的行为是一种自我保护，你到底在保护什么？这种保护正在让你付出什么代价？

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.

如果你诚实回答了这些问题，并且你正处在人生合适的章节，你会对自己当前的生活方式感到深层不安，甚至厌恶。现在，我们需要把这股能量导向积极方向。我们需要创造一个最小可行愿景，因为你的愿景就像一个产品。它一开始不清晰，但会随着时间和经验变得更强、更有力量。

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.
先暂时忘掉现实可行性。如果你可以打个响指，就在三年后过上另一种生活，不是现实上可行的，而是你真正想要的，那会是什么？一个普通星期二是什么样？用和第 5 题同样的细节程度描述。
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…”
为了让那种生活感觉自然，而不是强迫，你必须相信关于自己的什么？写下身份陈述：“我是那种会……的人。”
What is one thing you would do this week if you were already that person?
如果你已经是那个人，这周你会做的一件事是什么？

Answer all of those first thing in the morning tomorrow.

明天早晨第一件事，就是回答以上所有问题。

Part 2) Throughout The Day – Interrupting Autopilot – Breaking Unconscious Patterns

第二部分）白天——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，但我们想要的是真正改变。

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原样的当前无意识模式，真正改变不会发生。

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，我希望你都沉思第一部分写下的所有内容。除此之外，我不希望你忘记沉思。请认真对待。你不可能靠余生一直做同样的事来改变。你需要有意识地强制打断模式。

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，在手机里创建提醒或日历事件。把问题写进提醒或事件中，这样你就能立刻开始思考。

The more random and non-conflicting with your schedule there are, the better.

这些提醒越随机、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：我现在通过正在做的事，在逃避什么？
1:30pm: If someone filmed the last two hours, what would they conclude I want from my life?
下午 1:30：如果有人拍下过去两个小时，他们会得出我想从人生中得到什么的结论？
3:15pm: Am I moving toward the life I hate or the life I want?
下午 3:15：我是在走向自己讨厌的人生，还是想要的人生？
5:00pm: What’s the most important thing I’m pretending isn’t important?
下午 5:00：我正在假装不重要的最重要事情是什么？
7:30pm: What did I do today out of identity protection rather than genuine desire? (Hint: it’s most things you do)
晚上 7:30：我今天有哪些事是出于身份保护，而不是真正渴望？（提示：你做的大多数事都是如此。）
9:00pm: When did I feel most alive today? When did I feel most dead?
晚上 9:00：今天什么时候我感觉最有生命力？什么时候感觉最死气沉沉？

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、散步或躺着的时候。

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【你在第 10 题写下的身份】，会发生什么改变？
Where in my life am I trading aliveness for safety?
我在人生的哪些地方，用生命力换取安全？
What’s the smallest version of the person I want to become that I could be tomorrow?
我想成为的那个人，最小版本是什么？明天我就能成为吗？

Part 3) Evening – Synthesizing Insight – Entering A Season Of Progress

第三部分）晚上——综合洞见——进入进步季节

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.

如果你跟随了这个流程，而没有至少得到一个可能改变人生轨迹的深刻洞见，我会很惊讶。现在，我们需要让这些洞见变得明确，把它们整合进自己是谁，并据此行动，开始巩固我们走向新心智层级的旅程。

After today, what feels most true about why you’ve been stuck?
经过今天之后，关于你为什么一直卡住，什么感觉最真实？
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？清楚地说出它。不是环境，不是别人，而是那个一直在幕后掌控的内部模式或信念。
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.
写一句话，概括你拒绝让自己的人生变成什么。这是你的反愿景压缩版。读它时，它应该让你产生某种感觉。
Write a single sentence that captures what you’re building toward, knowing it will evolve. This is your vision MVP.
写一句话，概括你正在建设并走向什么，同时知道它会演化。这是你的愿景 MVP。

Lastly, we need to create goals.

最后，我们需要创造目标。

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.

再次说明，这些不是为了成就而设定的目标，因为目标只是投射。它们并不可靠，还会让你感觉被某个必然会改变的东西束缚。相反，把目标看作一种视角。它是一副你可以切换的镜头，让你进入正确心态，采取行动，远离你不想要的人生。不要担心某种终点线，因为我们会发现它并不存在。享受存在于进步之中。

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.
一年镜头：一年后必须有什么具体事实成立，才能让你知道自己已经打破旧模式？写一个具体东西。
One-month lens: What would have to be true in one month for the one-year lens to remain possible?
一月镜头：一个月后必须有什么事实成立，才能让一年镜头仍然可能？
Daily lens: What are 2-3 actions you can timeblock tomorrow that the person you’re becoming would simply do?
每日镜头：明天你可以为哪 2 到 3 个行动安排时间块，而这些行动是你正在成为的那个人会自然去做的？

That was a lot. Hopefully it was helpful. But we have one last piece to lock it all in.

内容很多。希望它有帮助。但我们还需要最后一块，把这一切锁定下来。

VII – Turn Your Life Into A Video Game

VII – 把你的人生变成一款电子游戏

The optimal state of inner experience is one in which there is order in consciousness. This happens when psychic energy, or attention, is invested in realistic goals, and when skills match the opportunities for action.

The pursuit of a goal brings order in awareness because a person must concentrate attention on the task at hand and momentarily forget everything else.

内在体验的最优状态，是意识中存在秩序的状态。当心理能量，也就是注意力，被投入现实目标，并且技能与行动机会相匹配时，这种状态就会发生。追求目标会给觉知带来秩序，因为一个人必须把注意力集中在手头任务上，并暂时忘记其他一切。

– Mihaly Csikszentmihalyi

——米哈里·契克森米哈赖

You now have all of the components that lead to a good life.

现在，你已经拥有通向好生活的所有组件。

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，把所有洞见整理成一个连贯计划可能会很有帮助。拿出一张新纸，写下这 6 个组件：

Anti-vision – What is the bane of my existence, or the life I never want to experience again?
反愿景（Anti-vision）——什么是我存在中的痛点，或者我再也不想体验的人生？
Vision – What is the ideal life that I think I want and can improve as I work toward it?
愿景（Vision）——我认为自己想要的理想生活是什么，并且可以在走向它的过程中不断改进？
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 year goal）——一年后我的生活会是什么样，它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?
1 个月项目（1 month project）——我需要学习什么？我需要获得哪些技能？我可以构建什么，让自己更接近一年目标？
Daily levers – What are the priority, needle-moving tasks that bring my project closer to completion?
每日杠杆（Daily levers）——哪些优先级最高、能真正推动进展的任务，会让我的项目更接近完成？
Constraints – What am I not willing to sacrifice to achieve my vision from the ground up?
约束（Constraints）——为了从零开始实现愿景，我不愿意牺牲什么？

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.

因为这些组件会真正创造出你自己的小世界。如果在人生这个阶段，你注定要追求这套目标层级，你就没有别的选择，只会变得着迷。你会感到某种更大事物的牵引。你不会把别的东西视为选项。

You turn your life into a video game.

你把自己的人生变成一款电子游戏。

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.

因为游戏是着迷、享受和心流状态的典型代表。它们拥有所有能带来专注和清晰的组件，所以如果我们反向工程这些组件，就能生活在更深享受、更少分心、更多成功的状态里。

Your vision is how you win. At least until the game evolves. Your anti-vision is what’s at stake. What happens if you lose or give up. Your 1 year goal is the mission. This is your sole priority in life. Your 1 month project is the boss fight. How you gain XP and acquire loot. Your daily levers are the quests. The daily process that unlocks new opportunities. Your constraints are the rules. The limitations that encourage creativity.

你的愿景是你如何获胜。至少在游戏演化之前是这样。你的反愿景是赌注所在：如果你输了或放弃，会发生什么。你的 1 年目标是任务。这是你人生中的唯一优先事项。你的 1 个月项目是 Boss 战。它是你获得 XP 和战利品的方式。你的每日杠杆是支线任务。它是解锁新机会的每日过程。你的约束是规则。限制会鼓励创造力。

All of these act as a concentric set of circles, like a forcefield, that guard your mind from distractions and shiny objects.

所有这些会形成一组同心圆，像力场一样，保护你的心智免受分心和闪亮诱惑的干扰。

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.

你越投入这款游戏，这股力量就越强。很快，它就会成为你是谁的一部分，而你也会愿意让它保持这样。

– Dan

——Dan