Once at the beginning of book 2 and once at the beginning of book 5.

在第二冊的開頭和第五冊的開頭各一次。

Here are the quotes.

以下是報價。

Pause the video if you really wanna read them.

暫停視頻，如果你真的想讀他們。

But essentially, Marcus tells himself to do one thing each morning and that is:

但本質上，馬庫斯告訴自己每天早上要做一件事，那就是。

negative visualization.

消極的視覺化。

Negative visualization is when you set a goal, imagine all of the obstacles that can get

消極可視化是指當你設定一個目標時，想象所有的障礙，可以得到

in your way, and then come up with a plan to deal with those obstacles.

擋在你面前的障礙，然後提出一個計劃來處理這些障礙。

For example, let's say you start the day with the goal of finishing a big homework

例如，假設你在開始一天的工作時，目標是完成一個大作業

assignment.

任務。

At the beginning of the day, you imagine all of the obstacles that can come in your way:

在一天的開始，你想象著所有可能會遇到的障礙。

you might get distracted by your phone, you might feel tired, you may have other assignments

你可能會因為手機而分心，你可能會感到疲憊，你可能會有其他的任務。

to work on, so on and so forth.

要努力，如此等等。

And then you come up with a plan to overcome all of the obstacles: you might put your phone

然後你想出了一個克服所有障礙的計劃：你可能會把你的手機

on do not disturb and put it away so that you're not distracted.

開啟 "請勿打擾"，並將其收起，以免你分心。

You might take a nap or have a cup of coffee so you won't be tired.

你可以睡個午覺或者喝杯咖啡，這樣你就不會累了。

And you create a schedule for when you'll complete all your other homework, so that

你要為你完成其他功課的時間制定一個時間表，這樣一來

way you can free your mind to focus on the current one.

的方式，你可以解放你的思想，專注於當前的。

But let's even take it a step further by looking at a new example.

但是，我們甚至再進一步看一個新的例子。

So your goal is to ace your calculus class, but you doubt you'll be able to finish your

所以，你的目標是在微積分課上取得好成績，但你懷疑自己是否能完成你的

upcoming assignment.

即將到來的任務。

You simply have too many other classes and more important assignments to do.

你只是有太多的其他課程和更重要的作業要做。

So the first obstacle is finishing the assignment.

所以第一個障礙就是完成任務。

But if you can't finish the assignment, you're probably going to feel guilty, and

但是，如果你不能完成任務，你可能會感到內疚，而且。

this will be your second obstacle.

這將是你的第二個障礙。

And the third obstacle will be your lingering fear that your grades are slipping in the

而第三個障礙將是你揮之不去的恐懼，你的成績在下滑。

class.

類。

Now let's come up with a plan for dealing with these obstacles.

現在，讓我們來制定一個應對這些障礙的計劃。

For the first obstacle, we decide that we'll finish the assignment if we have extra time

對於第一個障礙，我們決定，如果有多餘的時間，我們就完成任務

after completing our other ones.

在完成我們其他的之後。

We give it a place in our todo list.

我們把它放在我們的待辦事項清單中。

We might not get to it, but we'll try.

我們可能不會得到它，但我們會嘗試。

For the second obstacle, we just need to remind ourselves of the reality of things.

對於第二個障礙，我們只需要提醒自己面對現實的事情。

We have too many classes and assignments to do, and so we have to prioritize them in order

我們有太多的課程和作業要做，所以我們要釐清輕重緩急，以備不時之需

of importance.

的重要性。

This calculus assignment is not as important as the other ones we're doing, so it's

這個微積分作業沒有我們正在做的其他作業那麼重要，所以是

okay to let it fall to the wayside.

好吧，讓它落到邊上。

On top of that, we make a commitment to take a review and study the solutions the teacher

在此基礎上，我們做出承諾，對老師的解決方案進行復習和研究。

will upload later in the week, that way we're not missing the information for the test.

將在本週晚些時候上傳，這樣我們就不會錯過測試的資訊。

Then to deal with the third obstacle, we make a commitment to get ahead on the next assignment.

然後為了應對第三個障礙，我們做出承諾，在下一個任務中取得領先。

That way we know we'll pick up the slack in the future and prevent our grades from

這樣我們就知道以後會拾遺補缺，防止我們的成績因

slipping too much.

滑得太厲害了。

But let's take it another step forward with another example.

但我們再舉一個例子，再往前推一步。

Your goal is to make a living for yourself, and right now you're flunking your college

你的目標是為自己謀生，而現在你的大學成績不及格

courses.

課程：

So you're first major obstacle is getting good grades.

所以，你的第一個主要障礙是獲得好成績。

Your plan is to get a tutor and spend more time in the library studying, instead of studying

你的計劃是請個家教，花更多的時間在圖書館學習，而不是學習。

at home.

在家裡。

The second major obstacle is the fact that you might actually flunk out of school.

第二大障礙是，你可能真的會從學校退學。

If that happens, your plan is to go to trade school instead, to have a back up career.

如果這樣，你的計劃是改去讀職業學校，以備備份職業。

In the event that trade school doesn't work out, you come up with a list of the highest

在貿易學校不成功的情況下，你拿出一份最高的

paying careers that don't require any education past high school and keep that aside as a

不需要高中以上任何教育的高薪職業，並將其放在一邊，作為一個。

back up plan.

備份計劃。

There are at least three major benefits to doing negative visualization.

做負面視覺化至少有三大好處。

The first major benefit is that it helps you see how bad things can get.

第一大好處是，它可以幫助你看到事情會變得多麼糟糕。

If you imagine the worst possible scenario, that might motivate you to keep working to

如果你想象最壞的情況，這可能會激勵你繼續努力，以達到最壞的效果。

avoid it.

避開它。

And the second reason to use negative visualization is that it allows you to be proactive by anticipating

而使用消極視覺化的第二個原因是，它可以讓你通過預測來主動地進行

obstacles, and getting ready to act in a productive and useful way.

障礙，並準備以富有成效和有用的方式採取行動。

If things go wrong, you're ready to deal with them instead of being taken by surprise.

如果事情出了問題，你要做好處理的準備，而不是措手不及。

If things go right, then you're still good to go.

如果事情順利，那你還是可以的。

But I think the biggest benefit by far is this: it allows you to leverage human psychology

但我認為到目前為止，最大的好處是：它可以讓你利用人類的心理學

to your benefit.

對你有利。

So imagine a vertical line with a dot in the centre.

所以想象一條豎線，中間有一個點。

Let's mark off the centre axis with a dashed line: this represents your normal state, not

讓我們用虛線在中軸線上做個標記：這代表了你的正常狀態，而非

happy or sad, just neutral.

快樂或悲傷，只是中性。

Let's say you make $70 000 a year, that's your normal financial state.

比如說你年薪7萬，這就是你正常的財務狀態。

And suddenly, you get a raise to $80 000 a year.

忽然間，你的年薪就漲到了8萬元。

So now your current state, represented by the dot, moves above your normal state.

所以現在你的當前狀態，由點代表，移動到你的正常狀態之上。

This will make you really happy for a bit, but soon you'll adjust and get used to it.

這會讓你真的開心一下，但很快你就會調整和習慣。

$80 000 will become your new normal, and will be the point at which you feel neutral.

8萬美元將成為你的新常態，也將是你感覺中性的點。

Now let's say you get a new job that pays $70 000 again, now you move below your new

現在假設你又找到了一份新的工作，工資70000元，現在你的工資低於你的新工作。

normal of $80 000 and feel sad, but your feelings will adjust again and $70 000 will once again

8萬元的正常水準，感到悲傷，但你的感情會再次調整，7萬元將再次

become your new normal.

成為你的新常態。

The same thing will happen if you get a new car.

如果你買了新車，同樣的事情也會發生。

You'll feel happy for a bit, but your feelings will once again adjust and it won't make

你會感覺到高興一下，但你的感覺會再次調整，不會使

you as happy anymore.

你作為快樂了。

This process is referred to as hedonic adaptation, and we often talking about it in negative

這個過程被稱為享樂適應，我們經常用消極的方式來談論它。

terms.

術語：

We talk about how the same amount of money, things, likes, views, etc don't make us

我們談論的是同樣的錢、物、喜歡、瀏覽量等，並不能讓我們成為

happy anymore, and that we always need more and more.

幸福了，我們總是需要更多更多。

But there's actually a positive aspect to hedonic adaptation, and that's what negative

但其實享樂式的適應也有積極的一面，這就是消極的

visualization allows you to do.

可視化讓你可以做到。

With this animation, I showed that the feeling of happiness is actually the gap between your

通過這個動畫，我展示了幸福感其實就是你的差距。

expectations, the dashed line, and your current reality, the dot.

期望，虛線，和你目前的現實，點。

The goal with negative visualization is to keep your expectations as low as possible,

消極可視化的目標是讓你的期望值儘可能的低。

to keep the dashed line as low as possible, that way the gap between your reality and

虛線要儘可能的低，這樣你的現實和你的現實之間的差距就會越來越大。

your expectations is as big as you can possibly make it, in a positive way.

你的期望值有多大，你就有多大，以積極的方式。

This is what minimalists do.

這就是極簡主義者的做法。

If you can learn to live and make peace with only a few number of items in your life, all

如果你能學會生活，並與你的生活中只有幾個項目和平相處，所有的

of the extra stuff you get is just a benefit.

額外的東西，你得到的只是一個好處。

If you can learn to live and make peace with a limited salary, all of the extra raises

如果你能學會在有限的工資中安分守己，所有額外的加薪

you get are just bonus upside.

你得到的只是獎金的上漲。

If you can learn to live with and make peace with the worst possible scenarios in your

如果你能學會與最壞的情況和平共處的話

life, everything beyond that is upside and benefit.

生活，除此之外的一切都有上升空間和利益。

In other words, learn to keep your expectations low, but try to let your reality exceed that.

換句話說，要學會把自己的期望值壓低，但要儘量讓自己的現實超出這個期望值。

So the negative visualization cycle looks like this: set a goal, anticipate the obstacles,

所以，消極的可視化循環是這樣的：設定目標，預估障礙。

and come up with a plan for how you'll deal with them.

並想出一個計劃，你將如何處理他們。

So what was Marcus' goal?

那麼馬庫斯的目標是什麼？

In essence, it was to live with justice and piety, but to understand this, you have to

本質上，是要以正義和虔誠的態度生活，但要理解這一點，你要

understand his worldview.

瞭解他的世界觀。

He believed that we were all parts of a whole, in the same way a finger is a part of the

他認為，我們都是一個整體的一部分，就像手指是一個整體的一部分一樣。

body or a tree is a part of a forest.

體或一棵樹是森林的一部分。

What's good for the part is good for the whole and vice verse, or what's good for

局部的好，就是整體的好，反之亦然，或者說，什麼是好的？

the finger is good for the hand and what's good for the tree is good for the forest.

手指是好的，樹上的東西就是森林的好。

He sees everything as interdependent and that what's truly good is good for all the parts

他認為萬事萬物都是相互依存的，真正好的東西對所有的部分都有好處。

and wholes equally.

和整體平等。

He believes that every individual has a duty to fulfill, and the best thing anyone can

他認為，每一個人都有責任去履行，而每個人都能做的最好的事情就是

do is fulfill that duty.

做的就是履行這個職責。

And practically speaking, Marcus was the emperor of Rome and he had a duty to fulfil to the

而實際上，馬庫斯是羅馬的皇帝，他有責任去履行他的職責。

people, and he kept this in mind on a daily basis.

人，他每天都牢記這一點。

So now that we know his goal, let's take a look at how he utilized negative visualization.

現在我們知道了他的目標，讓我們來看看他是如何利用負面視覺化的。

At the beginning of book 2, Marcus reminds himself in the morning that he will meet people

在第二冊的開頭，馬庫斯在早晨提醒自己，他將會遇到人

who are going to bug him.

誰要竊聽他。

He says they are, “meddling, ungrateful, arrogant, dishonest, jealous, and surly.”

他說他們是，"多管閒事，忘恩負義，傲慢無禮，不誠實，嫉妒，和暴躁"。

He fears that these people will make him neglect his duty, and he worries that he'll become

他怕這些人讓他失職，他擔心自己會變得。

angry towards them.

對他們很生氣。

And so here we see the obstacles in Marcus' way: annoying people, neglecting his duty,

於是在這裡，我們看到了馬庫斯前進道路上的障礙：惹人厭煩，玩忽職守。

and becoming angry or resentful.

而變得憤怒或怨恨。

So what's Marcus' plan for dealing with these obstacles?

那麼馬庫斯有什麼計劃來應對這些障礙呢？

He uses a series of reminders.

他用一系列的提醒。

He reminds himself that these people act this way out of ignorance: they don't know any

他提醒自己，這些人這樣的行為是出於無知：他們不知道任何的

better.

更好的。

He reminds himself that they're doing more harm to themselves than they are to him by

他提醒自己，他們對自己的傷害比對他的傷害更大，因為

acting like that.

這樣的行為。

He also reminds himself that the actions of these individuals can't stop him from acting

他也提醒自己，這些人的行為不能阻止他的行動

however he wants and still fulfilling his duty.

無論他怎麼想，還是履行自己的職責。

His own duty is always in his control to fulfill.

他自己的職責總是在他的控制下完成。

And lastly he reminds himself, “Nor can I be angry with my kinsman or hate him.

最後他還提醒自己："我也不能對我的親人生氣，也不能恨他。

We were born for cooperation, like feet, like hands, like eyelids, like the rows of upper

我們生來就是為合作而生的，像腳，像手，像眼皮，像上排的

and lower teeth.”

和下牙。"

So he tells himself that even though they will annoy him, it's because they don't

所以他告訴自己，雖然他們會煩他，但那是因為他們不懂。

know any better and that he still needs to cooperate and love them instead of being resentful.

知道再多，他還是需要配合和愛他們，而不是怨天尤人。

What's best for everyone is cooperation.

對大家來說，最好的就是合作。

Marcus routinely uses reminders to overcome the obstacles.

馬庫斯經常用提醒來克服障礙。

He's another example.

他是另一個例子。

At the beginning of book 5, Marcus tells himself that he'll have trouble waking up in the

在第5冊的開頭，馬庫斯告訴自己，他將很難在醒過來。

mornings.

早晨。

He identifies a few obstacles that he'll encounter: the bed will feel really nice,

他確定了自己會遇到的幾個障礙：床的感覺會非常好。

he'll be really lazy, and he'll have excuses for himself to stay in bed.

他就會很懶，他就會給自己找藉口賴床。

And again, Marcus uses some reminders to overcome these obstacles.

而馬庫斯又用一些提醒來克服這些障礙。

He reminds himself that he's not meant to “feel nice”.

他提醒自己，他不是為了 "感覺良好"。

He has a duty to fulfil to the world—a duty only he can fulfill.

他有責任向世界履行--只有他能履行的責任。

He reminds himself that every other animal has gotten up to do their duty this morning,

他提醒自己，其他動物今天早上都已經起床盡責了。

including the bees, the birds, and the plants.

包括蜜蜂、鳥類和植物。

They are all contributing to the community that they are apart of.

他們都在為自己所處的社會做貢獻。

So Marcus scolds himself for his laziness.

所以馬庫斯罵自己懶惰。

He asks himself why he should lie around and neglect his duty when all of the other animals

他問自己，為什麼要躺在這裡，而忽視了自己的職責，而其他動物都是

have gotten up and started doing theirs?

起身開始做自己的事？

So I'll leave you with this: every day is the beginning of a new journey.

所以，我給你留下一句話：每一天都是新的旅程的開始。

It's a chance to go in a new direction or destination, to move further ahead than we

這是一個機會，可以去一個新的方向或目的地，比我們走得更遠。

are today.

是今天。

And with negative visualization, we can prepare for and make peace with the worst possible

而通過消極的視覺化，我們可以為最壞的情況做準備，並與之和平相處。

scenario, while still reaping the upside of the best possible scenario.

情景，同時還能收穫最好的升值空間。

And negative visualization isn't just a simple tactic, it's more of a way of life.

而消極的視覺化不僅僅是一種簡單的策略，更是一種生活方式。

You have to actually become the kind of person who can make peace with the worst possible

你必須真正成為那種能與最壞的可能和平相處的人。

scenarios.

場景。

And the steps are simple, set a goal, anticipate the obstacles, come up with a plan.

而步驟很簡單，設定目標，預估障礙，拿出計劃。

They are simple but

它們雖然簡單，但

not easy.

不容易。

So good luck!

所以，祝你好運！