subtitle: do this before 2026
副标题：在 2026 年到来之前做这件事
DAN KOE · DEC 23, 2025 · 6,901 · 163 · 1,315 · Share
作者：Dan Koe · 发布日期：2025-12-23 · 阅读量：6,901 · 评论：163 · 点赞：1,315 · 分享
You're probably going to quit your new years resolution.
你很可能会在新年立下的 flag 之前就放弃它。
And that's okay. Most people do (studies show 80-90% failure rates) because most people don't actually want to change on a deep, internal level. That is, they go about changing their life in the completely wrong way. They create a new years resolution because everyone else does – humans want to impress others more than they want to impress themselves... we create a superficial meaning out of status games – but they don't meet the requirements for true change, which goes a lot deeper than convincing yourself you're going to be more disciplined or productive this year.
没关系，大多数人都会这样（研究表明失败率在 80%–90% 之间），原因是大多数人在内心深处其实并不想真正改变。也就是说，他们完全用错了改变人生的方式。立新年 flag 仅仅是因为别人也在立——人总想给别人留下深刻印象，比想给自己留下深刻印象更甚……我们从地位游戏中捏造出一种肤浅的意义——但这种做法不满足"真正改变"所需的条件。真正的改变远不止是说服自己在新的一年里要更自律、更高效。
I'm not here to talk down on you. I've quit 10 times more goals than I've set. I think that should be the case for most people. But the fact that people try to change their lives and utterly fail almost every time holds true. So much so that it's a meme for the gym to be crowded during January and return back to normal in February.
我并非居高临下地批评你。我放弃的目标比立下的多十倍。对大多数人来说，我觉得这才是常态。但人们一次又一次尝试改变人生却彻底失败，这是事实。甚至已经成了梗：一月份健身房人满为患，二月份就回归常态。
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，尽管我觉得新年立 flag 这件事很蠢，反思一下你痛恨的生活状态始终是明智的——这样你才能把自己发射向更好的方向，这一点我们后面会谈到。
Human nature is a b*tch, and the worst feeling is when you make a promise to yourself and can't help but break it. You start to feel helpless, and if you don't know what you're doing, you may continue the cycle for years on end: always wanting to change, but never being able to.
人性就是这么操蛋，而最糟糕的体验是：你对自己许下承诺，却身不由己地打破它。你开始感到无能为力；如果你不明白发生了什么，你可能会年复一年地陷入这个循环：总是渴望改变，却永远无力改变。
So whether you want to start the business, transform your body, or take the risk toward a more meaningful life without quitting after 2 weeks, I want to share 7 ideas you probably haven't heard before on behavior change, psychology, and productivity so you can do just that in 2026.
所以，无论你想创业、改造身体，还是在两周后还没放弃之前就奔向更有意义的人生，我都想分享 7 个你很可能没听过的，关于行为改变、心理学与生产力的观点，帮助你在 2026 年真正做到。
This will be comprehensive.
这篇会是综合性的。
This isn't one of those letters that you read through and forget about.
这不是那种你看完一眼就忘掉的文章。
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文章。
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.
文末的协议——深入挖掘你的心灵，揭示你真正想要的生活——大约需要一整天完成，但其影响会持续远不止一天。
All I ask is that you dedicate your full attention to this. If you get bored skip to the next section and go back to fill in the blanks if you need to.
我只请求你把全部注意力投放在这里。如果觉得无聊就跳到下一节，需要时再回头补上。
Let's begin.
开始吧。
(I also turned this letter into a video if you would rather watch it)
（我也把这封信做成了视频，如果你更愿意看的话）
When it comes to New Year's resolutions, people only focus on one of the two requirements for success:
谈到新年立 flag，人们只关注了成功所需的两个条件中的一个：
1. Changing your actions to make progress toward the goal (least important, second order)
1. 改变你的行动，朝着目标推进（次重要，二阶）
2. Changing who you are so that your behavior naturally follows (most important, first order)
2. 改变"你是谁"，让行为自然地跟随（最重要，一阶）
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.
大多数人只设一个表层目标，给自己打鸡血保持自律几周，然后几乎毫无挣扎地回到老样子——因为他们试图在腐烂的地基上盖起漂亮的人生。
If this doesn't make sense, let's run through an example.
如果这还不够直观，让我们看个例子。
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 space.
想象一个成功的人。可以是身材爆表的健美运动员，可以是身价几亿的创始人/CEO，也可以是一个能毫不焦虑地跟一群人侃侃而谈的社交达人。
Do you think the bodybuilder has to "grind" to eat healthy? Does the CEO have to discipline themselves to show up and lead the team? To you, it may seem like that on the surface, but the truth is that they can't see themselves living any other way. The bodybuilder has to grind to eat unhealthily. The CEO has to force themself to lie in bed past their alarm clock, and they hate every second of it.
你觉得健美运动员要靠"硬撑"才能健康饮食吗？CEO 要靠自律才能按时上班带团队吗？表面上看起来也许是这样，但事实是他们根本无法想象自己活成另一种样子。健美运动员要硬撑才能吃不健康的食物；CEO 要强迫自己才能在闹钟响起后还赖床，并且每多躺一秒都让他们难受。
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?"
在一些人眼里，我的生活方式有点极端、过于自律。但对我而言，这就是自然而然的，我这么说并不是为了跟别的生活方式做对比。我单纯享受这样活着。当我妈劝我该歇歇、出去玩玩、享受一下生活……我都忍住不告诉她："如果我不觉得好玩，我干嘛要这样过日子？"
Do not take this next sentence lightly.
接下来这句话，请务必认真对待。
If you want a specific outcome in life, you must have the lifestyle that creates that outcome long before you reach it.
如果你想要生活中某个特定的结果，你必须在你达成它之前，就活出能孕育这种结果的生活方式。
If someone says they want to lose 30 pounds, I often don't believe them. Not because I don't think they are capable, but because there are too many times when that same person says "they can't wait until they're done losing weight so they can start to enjoy life again." I hate to break it to you, but if you don't adopt the lifestyle that led to you losing the weight, for life, and find a reason with a higher gravitational pull than the one tying you to your previous ways, then you will go straight back to where you started, and you can unhappily say that you wasted the resource you will never get back: time.
如果有人说想减 30 斤，我通常不信他们。不是因为我觉得他们做不到，而是因为同样的人有太多次说过"真希望赶紧瘦下来，这样我就可以重新开始享受生活"。我不想戳破你，但如果你不把减肥背后的生活方式一辈子固化下来，找一个引力大过旧惯性的理由，你就只会回到原点的状态，然后只能苦逼地承认：你浪费了一项再也找不回来的资源——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.
当你真正改变了自己，那些不能推动目标达成的习惯会变得令人恶心——因为你对"这些行为会复利成什么样的人生"有了深入且强烈的觉察。你能接受现在的标准，是因为你完全不清楚这些标准是什么、会把人生带向哪里。如何揭示这一点我们后面再讲，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.
你嘴上说想改变，说想"实现财务自由"、"变健康"，但你的行为却透露出相反的信号，这是有原因的——而且原因比你想象的更深。
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，而非言辞层面。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.
想要改变"你是谁"，你必须先理解心智如何运作，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. 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，就是理解：所有行为都是目标导向的。乍一想这显而易见，但一旦深挖，大多数人都不想听。
You take a step forward because you want to reach a certain location.
你向前迈一步，是因为你想到达某个地方。
You scratch your nose because you want to make the itch go away.
你挠鼻子，是因为你想消除瘙痒。
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.
这些都显而易见，但大多数时候，你的行为目标是无意识的。比如你大中午坐在沙发上，可能根本没意识到自己其实是在下一份责任到来前消磨时间。
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.
在更深、更无意识的层面，你甚至会追求会伤害自己的目标，只是用一种社会能接受、且不让自己显得像个 loser 的方式，把这些行为合理化。
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.
举例来说，如果你总是拖延工作，你可能用"我缺乏自律"来自我辩护；但实际上，你跟往常一样在追求某个目标——在这个例子里，目标可能是：保护自己免于"完成并分享作品后遭受评判"的风险。
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勇气, or that you were never really a "risk taker," but the truth is that you are pursuing the goal of safety, predictability, and an excuse to not look like a failure to everyone else in your life who also works a dead-end job.
如果你嘴上说想辞掉那份没前途的工作，却在没有真正理由的情况下赖着不走，你可能会开始觉得自己不够勇敢，或者本来就不是"冒险家"。但真相是：你在追求安全感、可预测性，以及一个让自己在那些同样做着没前途工作的亲友面前，不显得像个失败者的借口。
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.
我并不是说设一个表层目标，因为"立目标"这个动作本身就服务于某个正在伤害你的无意识目标。这点在生产力领域已经讲烂了。我说的"改变目标"是改变你的视角。因为目标本身就是对未来的投射，充当一种"感知滤镜"，让你能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.
现在让我们再挖深一层，因为如果你理解不了这一点，只会越来越难走出来。
Subscribe
（订阅）
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.
要记住的关键一点是：你最初是怎么得到这个想法的、来自哪里，根本无关紧要。你可能从未见过专业催眠师，也从未正式被催眠过。但只要你接受了一个观念——来自你自己、老师、父母、朋友、广告，或任何其他来源——并且深信它为真，它对你的威力就跟催眠师的话语对被催眠者的威力一样。
— 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:
下面是你今天变成这个样子的过程，以及你明天会变成什么样子的过程。这就是身份认同的解剖图：
You want to achieve a goal
你想要达成一个目标。
You perceive reality through the lens of that goal
你通过这个目标的滤镜来感知现实。
You only notice "important" information and ideas that allows you to achieve that goal (learning)
你只会注意到那些能帮你达成目标的"重要"信息和想法（学习）。
You act toward that goal and receive feedback that you are progressing toward it
你朝着目标行动，并收到反馈确认自己在前进。
You repeat that behavior until it becomes automatic and unconscious (conditioning)
你重复这些行为，直到它变得自动化、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...")
这种行为成了你认定的自我的一部分（"我就是那种……的人"）。
You defend your identity to maintain psychological consistency
你捍卫这种身份认同，以维持心理一致性。
Your identity shapes new goals, restarting the cycle, and if that identity is disadvantageous toward a good life, this gets bad very quick
你的身份塑造新目标，循环重新启动；如果这种身份对美好人生不利，局面会迅速恶化。
The unfortunate reality is that you must break the cycle between steps 6 and 7, but this process starts when you are a child.
残酷的现实是：你必须在第 6 步和第 7 步之间打破这个循环，但这个过程从你小时候就开始了。
You have the goal of survival.
你最初的目的是生存。
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，必须顺从。由于大多数人的教育方式是奖惩分明：除非你接受他们的信念和价值观，否则就会被惩罚。在你看穿这一点之前，你其实从未真正独立思考过。
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.
而你的父母也一辈子经历过这个过程。这才是真正危险的地方。你的父母——除非他们自己打破了这一模式——都会被工业时代被社会公认的成功观念所规训。同时，他们也携带着来自祖辈的最好与最坏的条件反射。
To take it a layer deeper, once you fulfill your physical survival needs (which is quite easy to do in today's world, you're practically born into safety), you start to survive on the conceptual or ideological level. You may not try to protect and reproduce your body, but you absolutely protect and reproduce your mind. It's not difficult to see the war of ideas on the internet, and the participants are individual and group identities.
再深入一层，当你满足了身体的生存需求（在今天这很容易，你几乎一出生就处在安全中），你开始从观念或意识形态层面求存。你也许不再执着于保护和繁衍身体，但你绝对执着于保护和繁衍你的思想。互联网上观念的战争随处可见，参与者是个体和群体的身份认同。
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反应。
When your identity feels threatened, the same thing happens.
当你的身份认同感到威胁时，同样会发生这种反应。
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.
如果你深度认同某个政治意识形态（通过我们刚才讲的过程形成），那么当有人挑战你的信念时，你会感到被威胁。你真的会感受到压力，情绪上像是被人扇了一巴掌。由于大多数人不会去剖析情绪中是否藏着真相，你往往会陷在信息回音室里，并加倍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.
如果你在宗教家庭长大，并且没有独立思考，你会去攻击那些威胁到你心理安全的人——哪怕只是戳破了你那个小小的"泡泡"。
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.
同样的情况也会发生在那些无意识把自己当成律师、玩家、或任何不会采取行动去追求更好生活的人身上。
The mind evolves through predictable stages over time.
心智会随着时间，按照可预测的阶段不断演化。
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.
出生时，你像一块生存海绵，尽可能地吸收各种信念（这些信念很大程度上由你的文化决定），以求获得安全感。如果不小心，你的心智可能会固化，从而让过上有意义的人生变得困难。
This has been documented enough in models like Maslow's Hierarchy, Greuter's stages of ego development, and Spiral Dynamics, each building off of one another, but it's also not difficult to observe in society.
在马斯洛需求层次、Greuter 的自我发展阶段模型、螺旋动力学等模型中，这已经被充分记录，彼此层层递进，而且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 model, but here's the 80/20 of the 9 stages of ego development as a refresher (because repetition helps reveal things you didn't notice before, and there are new people reading these letters):
我之前多次讲过这些，并将其整合成自己的 Human 3.0 模型。下面的 9 个自我发展阶段，我把 80% 的精华浓缩成一份复习（重复有助于揭示你之前没注意到的东西，而且总有新读者）：
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）——冲动与行为之间没有分离，非黑即白。例：幼儿生气时打人，因为感受和行为是同一件事。
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，你学会为自己打算。例：孩子学会藏成绩单、对家务撒谎、琢磨大人想听什么。
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，群体的规则就像现实本身。例：有人真心无法理解为何任何人会与家人或群体投不同的票。
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）——你发现自己拥有一种与外在不匹配的内在生活。例：坐在教堂里意识到你不确定自己是否相信周围人看起来都相信的东西，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.
良知型（Conscientious）——你构建自己的原则体系，并以此要求自己。例：经过仔细研究后脱离家族宗教，拥抱一种你能为之辩护的个人哲学；或制定带清晰里程碑的职业生涯规划，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）——你看到自己的原则是被情境塑造的，开始更宽松地持有它们。例：意识到你的政治观点更多跟你成长的地方有关，而非客观真相；或发现自己野心勃勃的职业目标其实是为了赢得父亲的认可。
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.
策略家型（Strategist）——你与系统协作，同时意识到自己也是系统的一部分。例：领导一个组织的同时主动质疑自己的盲区；或参与政治时清楚自己的视角是片面的、被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.
构造觉察型（Construct-Aware）——你把所有的框架，包括你自己的身份，视为有用的虚构。例：把你的精神信念当作隐喻而非字面意思来持有；知道"地图不是疆域"；带着温和的玩味，看着自己扮演"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）——自我与生活的分离消融。例：工作、休息、娱乐感觉是同一件事。没有什么"人"还需要变成什么，只剩下"在场"对所生之物的回应。
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. 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.
对于大多数读者，我猜你们在 4 到 8 之间徘徊——这是一个巨大的跨度。接近 8 的人读这篇文章，要么是学习，要么是打发时间；接近 4 的人是真的在寻求改变。你觉得自己的命不止于此，但还看不懂全局，因为显然有太多变量在作用。
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，你处在哪个阶段并不重要，因为穿越任何一个阶段都遵循同样的模式。
The only real test of intelligence is if you get what you want out of life.
智力的唯一真正考验，就是看你能不能从人生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.
第一种成分是 agency（能动性 / 自主性）。
One ingredient is opportunity (which many people like to mistake as "privilege" - because they the other ingredients).
第二种成分是 opportunity（机会）——很多人喜欢把它错认成"特权"，因为他们缺少其他成分。
The last ingredient is intelligence.
最后一种成分是 intelligence（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.
如果你的 agency 很高，但机会很少，那么不管你多愿意行动都没用，因为那个目标本身结不出多少果。
If you have opportunity and agency but low intelligence, then you will never be fully able to benefit from that opportunity.
如果你既有 opportunity 又有 agency，但 intelligence 很低，那你永远无法充分享受这些机会。
First, we've talked about agency before here. In terms of opportunity, I can't tell you to change your physical location, but if you don't see the abundance of digital opportunity right in front of you, I don't know what to tell you.
第一点，关于 agency 我们之前已经讲过。机会方面，我没法叫你换个地理位置，但如果你连眼前如此充沛的数字机会都看不见，那我也无话可说。
With that said, I want to focus on what intelligence is in the context of these two other ingredients and this letter.
说完了那两个，我想聚焦于 intelligence 在这两个成分和本文语境中的含义。
Cybernetics comes from the greek word kybernetikos which means "to steer" or "good at steering."
Cybernetics（控制论）一词来自希腊语 kybernetikos，意思是"驾驭"或"善于驾驭"。
It's also known as "the art of getting what you want."
它也被称为"得到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，如果按 Naval 对智力的定义——从人生中拿到你想要的东西——那么理解 cybernetics（控制论）能让你更快地做到这一点。
Cybernetics illustrates the properties of intelligent systems.
Cybernetics 描绘了智能系统的特性。
To have a goal.
1. 拥有一个目标。
Act toward that goal.
2. 朝这个目标行动。
Sense where you are.
3. 感知自己所处的位置。
Compare it to the goal.
4. 与目标进行比对。
And act again based on that feedback.
5. 根据反馈再次行动。
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持续试错的能力来判断其 intelligence（智力）。
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.
一艘被吹偏航向的船修正方向驶回目的地；恒温器感知温度变化而启动；血糖飙升后胰腺分泌胰岛素。
What does this have to do with getting what you want out of life?
这跟"从人生中拿到你想要的东西"有什么关系？
Everything.
关系就是一切。
Acting, sensing, comparing, and understanding the system from a meta-perspective is fundamental to high intelligence.
行动、感知、对比、并从元视角理解整个系统，是高 intelligence 的根本。
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 intelligence 是迭代、持续、并理解全局的能力；低 intelligence 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 intelligence 的人卡在问题里，而不是去解决它。他们撞到路障就放弃。比如一个作家无法建立读者群就放弃，因为他缺乏尝试新事物、做实验、摸索出一套适合自己的流程的能力（认为"没有有效流程可以创造"是可证伪的谬论，无论你有什么限制性信念——所以这就是低 intelligence）。
High intelligence is realizing any problem can be solved on a large enough timescale. The reality is that you can achieve any goal you set your mind to. This isn't something that can be disproven within reason.
高 intelligence 的人意识到：只要时间尺度足够大，任何问题都可以解决。事实是：你能达成你下定决心去做的任何目标。这在合理范围内是无可反驳的。
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.
Intelligence 意味着你意识到：存在一系列你可以做出的选择，它们会导向你想要的目标。你理解观念是有层级的，你不可能一步从莎草纸跳到 Google Docs。就算某个目标此刻看起来不可能，也只是因为你还没有所需的资源——而这些资源也许未来几年就会被人发明出来。
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.
当我谈到"目标"——并且会反复强调——我并不是从常见的自助书视角出发，尽管那个视角有时确实有用。
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 teleology（目的论）的视角，或者希腊语中的 kosmos（宇宙）——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.
目标决定你如何看世界。
Goals determine what you consider "success" or "failure."
目标决定你把什么叫做"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"享受过程"，但如果你追求的是错误的目标，你享受不到。
Your mind is the operating system for reality.
你的心智是现实的操作系统。
That system is composed of goals.
这个系统由目标构成。
For most people, those goals are assigned to them. Programmed like lines of code in your psyche.
对大多数人来说，这些目标都是被分配给他们的，像一行行代码一样写进你的心智里。
Go to school. Get the job. Get offended. Play victim. Retire at 65.
去上学，找工作，被冒犯，扮演受害者，65 岁退休。
A known path that doesn't work.
一条注定走不通的"已知路径"。
To become more intelligent, you must:
要变得更 intelligent，你必须：
Reject the known path
拒绝那条已知的路径。
Dive into the unknown
纵身跃入未知。
Set new, higher goals to expand your mind
设定新的、更高的目标以扩展心智。
Embrace the chaos and allow for growth
拥抱混乱，让成长发生。
Study the generalized principles of nature
研究自然中通用的原理。
Become a deep generalist
成为一个深度的通才（generalist）。
That leads us into the next section perfectly.
这刚好把我们引向下一节。
Subscribe
（订阅）
The best periods of my life always came after a period of getting absolutely fed up with the lack of progress I was making.
我人生中最辉煌的时期，总是在一段对"毫无进展"彻底受够的时期之后出现。
How do you dig into your mind?
如何深入挖掘你的心智？
How do you become aware of your conditioning?
如何觉察到你的条件反射？
How do you reach profound insights and truths that change the trajectory of your life?
如何获得那些足以改变人生轨迹的深刻洞见与真相？
Through the simple, but often painful act of questioning.
通过一种简单、却常常痛苦的行动——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.
很少有人真的去提问，从他们谈论某个话题的方式就能看出来。提问就是思考，而真正思考的人极少。
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.
我想给你一套完整的协议，每年都可以用来重置人生、发射进一段密集的成长季。这套协议帮助你问对问题。
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.
这些问题会从宏观到微观全覆盖：你想去到哪里、需要做什么才能到达、以及你当下能做点什么立刻开始把指针推向那个现实。
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.
完成这套协议需要整整一天，所以建议你严格按照流程走。你需要准备一支笔、一张纸，和一颗开放的心。
When I observe patterns in people who successfully flip their identity, it happens fast after a build up of tension. Specifically, I've noticed 3 phases that people then to go through.
当我观察那些成功翻转身份的人时，会发现这种翻转通常发生在张力累积到一定程度后快速发生。具体来说，我注意到人们会经历三个阶段。
Dissonance – They feel like they don't belong in their current life, and become sufficiently fed up with their lack of progress.
失谐（Dissonance）——他们觉得不属于现在的生活，对自己的停滞受够了。
Uncertainty – They don't know what comes next, so they either experiment or get lost and feel worse.
不确定（Uncertainty）——他们不知道接下来会怎样，要么开始尝试，要么迷路并且感觉更糟。
Discovery – They discover what they want to pursue and make 6 years of progress in 6 months.
发现（Discovery）——他们发现了自己想追求的东西，在 6 个月内完成了原本 6 年才能取得的进展。
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.
所以，这套协议的目标是：帮你到达"失谐"点，穿越"不确定"，并发现你真正想达成的东西——直到清晰度压倒一切，分心的事再也撑不起它们的重量。
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.
这套协议的结构可以用一天完成。早晨：进行一场心理学挖掘，揭示你隐藏的动机；白天：用"打断"提醒自己跳出自动驾驶，反思人生；夜晚：把洞见合成为明天你就要开始走上的方向。
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.
我无法保证它对每个人都有效，因为我无法保证每个读者都正处在自己故事里那个让这些观点发生冲击的章节。你不可能把高潮放在书的一开头，还指望故事精彩。
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建一个新的框架 / 感知滤镜，让它在其中运行。
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.
这就像造一个新壳，把旧的扔掉，然后慢慢长进去。起初不会贴合——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.
腾出 15–30 分钟（也就是一段 YouTube 视频的时长……你做得到）来思考并回答这些问题。不要试图把这份思考外包给 AI。我要你突破那层装在你心智上的限制器。如果你当下答不上来，就过会儿回来。
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)
你已经学会与之共存的、那种沉闷却持续的不满足感是什么？不是那种剧痛，而是你学会了忍受的东西。（如果你不痛恨它，你就会一直忍受它。）
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、却从未真正去改变的事情是什么？写下过去一年里你说过最多的三件抱怨。
For each complaint: What would someone who watched your behavior (not your words) conclude that you actually want?
针对每件抱怨：如果一个人只看你的行为（而不是听你的话），他会得出什么结论——你真正想要的到底是什么？
What truth about your current life would be unbearable to admit to someone you deeply respect?
关于你现在的生活，有什么真相是让你对一个你深深尊敬的人都难以启齿的？
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觉察到当前生活中的痛。现在，我们需要把这些转化为我所谓的"反愿景"（anti-vision）——一种对你不想过的生活保持清醒而残酷的觉知。这样你就能把这种负面能量引导向积极方向，从内在动机出发去行动。
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?
如果未来五年什么变化都没有，描述一下一个普通的周二：你在哪里醒来？身体感觉怎样？醒来脑子里第一件事是什么？身边是谁？上午 9 点到下午 6 点之间你在做什么？晚上 10 点你是什么感受？
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再做一次：你错过了什么？什么机会已经关闭？谁已经对你失望？当你不在场时，人们怎么议论你？
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?
你已经走到生命的尽头。你选了安全的那一版人生，从未打破过那个模式。代价是什么？你从不允许自己去感受、去尝试、去成为的东西是什么？
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?
你身边谁已经活成了你刚才描述的那个未来？某个比你领先 5、10、20 年、走同样轨迹的人？想到"变成他们"时，你有什么感受？
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?
要真正改变，你得放弃哪种身份认同？（"我就是那种……的人"）如果不再是那个人，你在社交上要付出什么代价？
What is the most embarrassing reason you haven't changed? The one that makes you sound weak, scared, or lazy rather than reasonable?
你还没改变的最尴尬的理由是什么？那种让你听起来是软弱、害怕、懒惰，而不是"合理"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?
如果你现在的行为是一种自我保护，你到底在保护什么？这种保护又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.
如果你如实作答，而且你正处在人生的合适章节，你会对当下的生活方式产生深深的不安，甚至厌恶。现在我们需要把这份能量导向正面方向。我们需要创建一个"最小可行愿景"（minimum viable vision），因为愿景就像产品：一开始不清晰，但随着时间和经验，它会变得更强、更锐利。
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.
暂时把"现实"放在一边。如果你打个响指就能在三年后活成另一种人生——不是"现实可行"，而是你真正想要的——那会是什么样？一个普通的周二长什么样？细节详细到跟第 5 题一样。
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..."
要让那种人生感觉自然、而非强迫，你得相信自己是怎样的人？写下身份陈述句："我就是那种……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，本周你会做的一件事是什么？
Answer all of those first thing in the morning tomorrow.
明天早上第一件事，就把上面这些全部答完。
These journaling exercises are cute, but we want real change.
写日记这种练习挺可爱，但我们要的是真正的改变。
Frankly, that's not going to happen if you don't break the current unconscious patterns that are keeping you the same.
坦白讲，如果你不打破当前让你保持原状的无意识模式，这种改变就不会发生。
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.
我希望你在全天里反复反刍第一部分写下的所有东西。除此之外，请你别忘了"去思考"这件事本身。请认真对待。你不可能余生做同样的事情就发生改变。你需要有意识地强制打破模式。
Take the time right now to create reminders or calendar events in your phone. Include the question in the reminder or event so that you can immediately start thinking about it.
现在就花点时间，在手机里创建提醒或日历事件。把问题写进提醒或事件里，这样你一看到就能立刻开始思考。
The more random and non-conflicting with your schedule there are, the better.
越随机、越不与你的日程冲突，效果越好。
11:00am: What am I avoiding right now by doing what I'm doing?
上午 11:00：我现在做的这件事，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：如果有人把过去两小时拍下来，他们会得出什么结论——我从人生中想要什么？
3:15pm: Am I moving toward the life I hate or the life I want?
下午 3:15：我在朝着自己痛恨的生活前进，还是想要的生活前进？
5:00pm: What's the most important thing I'm pretending isn't important?
下午 5:00：什么最重要的事，我一直在假装它不重要？
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：今天我做了哪些事，是出于身份保护而非真心所愿？（提示：你大部分事情都是。）
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鲜活？什么时候最死气沉沉？
To add a bit more fuel to the fire, schedule these questions during times where you are either commuting, walking, or lying around.
为了再加一把火，可以把这些问题安排在你通勤、散步、或躺着发呆的时间段。
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成 [你在第 10 题写的那个身份]，会发生什么变化？
Where in my life am I trading aliveness for safety?
我人生的哪些地方正在用鲜活交换安全？
What's the smallest version of the person I want to become that I could be tomorrow?
明天我就能成为的、那个"我想成为的人"的最微小版本是什么？
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.
如果你照做了一遍而没有获得至少一个能改写人生轨迹的深刻洞见，我反而会惊讶。现在我们需要把这些洞见显化、整合进"我们是谁"，并采取行动，去夯实我们通往新一层心智的旅程。
After today, what feels most true about why you've been stuck?
经过今天，关于"你为什么一直卡住"，什么听起来最像真相？
What is the actual enemy? Name it clearly. Not circumstances. Not other people. The internal pattern or belief that has been running the show.
真正的敌人是什么？清晰地给它一个名字。不是外部环境，不是别人，是一直在背后操盘的那个内在模式或信念。
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.
用一句话写下你"绝不允许自己的人生变成什么"。这就是你的反愿景（anti-vision）的压缩版。读起来应该让你有感觉。
Write a single sentence that captures what you're building toward, knowing it will evolve. This is your vision MVP.
用一句话写下你正在构建的方向——并承认它会演化。这就是你的愿景 MVP。
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.
同样地，这些目标不是为了"成就"而设的，因为目标只是投射，本身不可靠，还会让你被某种注定会变化的东西束缚住。把目标当成一个视角——一副可以换上的滤镜，让你进入合适的心智状态，去执行那些能让你远离"不想要的人生"的行动。别想着什么"终点线"，因为我们之后会发现它根本不存在。享受在进步之中。
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.
一年视角：一年内要成真哪件事，你才能知道自己已经打破了旧模式？一件具体的事。
One-month lens: What would have to be true in one month for the one-year lens to remain possible?
一月视角：一个月内要成真哪件事，那件"一年视角"才有继续成立的可能？
Daily lens: What are 2-3 actions you can timeblock tomorrow that the person you're becoming would simply do?
每日视角：明天你能 timeblock（时间块预定）哪 2–3 件事，是"你将成为的那个人"会自然而然去做的事？
That was a lot.
内容真的很多。
Hopefully it was helpful.
希望对你有用。
But we have one last piece to lock it all in.
但我们还差最后一块拼图来锁定一切。
Stick with me.
请继续。
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.
内在体验的最佳状态，是意识中有秩序的状态。这种秩序出现在精神能量（注意力）被投入到现实可行的目标上、且能力与行动机会相匹配时。追求一个目标会带来意识中的秩序，因为人必须把注意力集中到手头的任务上，暂时忘掉其他一切。
— 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，你已经拥有通往美好人生的所有组件。
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:
接下来，把你的所有洞见组织成一份连贯的计划会很有帮助。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）——什么是我存在的祸根，或者我绝不想再经历的人生？
Vision – What is the ideal life that I think I want and can improve as I work toward it?
愿景（Vision）——我认为我想要、并能在朝它前进的过程中持续优化的理想人生是什么？
1 year goal – What will my life look like in 1 year time, and is that closer to the life I want?
一年目标——一年后我的生活是什么样子，是不是更接近我想要的人生？
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?
一月项目——我需要学什么？需要掌握什么技能？我能构建什么来拉近与"一年目标"的距离？
Daily levers – What are the priority, needle-moving tasks that bring my project closer to completion?
每日杠杆（Daily levers）——什么是那些能撬动指针、把项目推向完成的高优先级任务？
Constraints – What am I not willing to sacrifice to achieve my vision from the ground up?
约束（Constraints）——从零开始实现愿景的过程中，我绝不愿意牺牲什么？
Why is this so powerful?
为什么它这么强力？
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.
因为这些组件会实实在在地创造出属于你自己的小世界。如果你注定要在你人生的这个阶段去追求这层层目标，那你除了"上瘾"以外别无选择。你会感到某种更大的东西在牵引你。除了走这条路，你看不到任何其他选项。
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.
因为游戏是沉迷、享受、心流状态（flow state）的典型代表。它们具备带来专注与清晰度的全部组件，所以如果我们逆向拆解这些组件，我们就能活在一种更深度的享受、更少的分心、更大的成功之中。
Your vision is how you win. At least until the game evolves.
你的愿景就是你"赢"的方式——至少在游戏演化之前是这样。
Your anti-vision is what's at stake. What happens if you lose or give up.
你的反愿景就是"赌注"——如果你输了或放弃了，会发生什么。
Your 1 year goal is the mission. This is your sole priority in life.
你的一年目标就是"主线任务"。它是你人生中唯一的优先级。
Your 1 month project is the boss fight. How you gain XP and acquire loot.
你的一月项目就是"Boss 战"。你通过它获得经验值（XP）和战利品（loot）。
Your daily levers are the quests. The daily process that unlocks new opportunities.
你的每日杠杆就是"日常任务"——每日流程，解锁新机会。
Your constraints are the rules. The limitations that encourage creativity.
你的约束就是"游戏规则"——那些反而激发创造力的限制。
All of these act as a concentric set of circles, like a forcefield, that guard your mind from distractions and shiny objects.
所有这些组成一组同心圆，像一道力场，守护你的心智免受分心和闪亮新事物的干扰。
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.
你越玩这款游戏，这股力就越强，很快它就变成了你本身——而你也不会再想要别的方式。
– Dan
—— Dan
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