Okay, ten ways to dramatically improve your life. Let's dive right in.

以下是十種可以極大地改善你的生活的方式。直接正題吧！

The first thing that I recommend to improve your life dramatically is to stop thinking about your problems.

為了大大地改善你的生活，我建議的第一件事就是停止思考你的問題。

Take a day and look at the thoughts that run around in your brain.

花一天的時間回顧你腦海中的想法。

How much time are you spending ruminating over your problems?

你花了多少時間思考你的問題？

My guess is probably from the moment you wake up to when you go to bed, your thoughts are a repeating loop of everything you think is wrong.

我猜應該從你醒來的那一刻到你上床睡覺的那一刻，你會一直循環地想著你犯過的錯誤。

And guess what it's doing.

你覺得這會造成什麼影響？

Unless you're someone who's able to think of your issues in an extremely constructive way, this loop is probably making you feel bad.

除非你是一個能夠以極具建設性的方式思考問題的人，否則這個循環可能會讓你感覺很糟糕。

It's probably creating anxiety, doubt, worry, fear.

它可能會製造焦慮、懷疑、擔心、恐懼。

So do yourself a favor, get a piece of paper, write out all your problems and then cross out what you can't control and focus on changing the things that you can.

所以幫自己一個忙，拿一張紙，寫下你所有的問題，然後劃掉你無法控制的事情，專注於改變你能控制的事情。

Get up earlier.

早一點起床。

Whether it's just 30 minutes or two whole hours, having the morning to yourself is essential.

無論是三十分鐘還是整整兩個小時，留給自己專屬的早晨是很重要的。

I know this can be harder for people who are parents or who have jobs that start at odd times.

我知道這對身為父母或工作時間不固定的人來說可能比較困難，

But setting the tone for your day and carrying out your morning ritual will transform your mood.

但是為你的一天定下基礎並實行早晨儀式會改變你的心情。

This is the best way to start your day with your cup already full.

這是在你的身心靈都已經到臨界點的情況下開起新的一天最好的方式。

Cover your foundational basics: sleep, diet, exercise, meditation.

執行生活中重要的基礎：睡眠、飲食、鍛煉、冥想。

When you have a strong solid foundation to build off of, your life can thrive.

當你擁有堅實的基礎時，你的生活就會蓬勃發展。

When one of those pillars is suffering, it impacts everything.

當其中一根支柱受苦時，就會影響一切。

So make sure you are taking care of your brain, body and spirit with the everyday upkeep that we all know works.

所以請記得要透過我們本來就知道有用的日常保養來照顧好大腦、身體和精神。

Get outside of your comfort zone.

踏出你的舒適區。

Do something every day that scares you or helps you grow.

每天做一些讓你害怕或幫助你成長的事情。

Having new experiences, exposing ourselves to things that force us to extend our capabilities or expand our horizons is key.

擁有新的體驗，讓我們接觸到迫使我們擴展能力或擴大視野的事情是很重要的。

Growth makes us feel purposeful and joyful.

成長會讓我們感到有目的性和快樂。

So what scares you?

什麼能讓你感到害怕？

What have you been wanting to do that you have not worked up the courage to?

什麼是你一直想卻沒辦法鼓起勇氣去做的呢？

Give yourself permission to fail, to experience the unknown, to embrace uncertainty, push yourself beyond your limits and watch your confidence increase as a result.

允許自己失敗、體驗未知、擁抱不確定性、挑戰極限，最終看著自己的自信增加。

Go outside every day.

每天都走出戶外。

Whether it's a walk or just a bit of sun soaking or dancing in the rain, the mental wellness benefits associated with being outside are endless:

不管是去散步，或是曬一些日光浴，或是在雨中跳舞，走出戶外帶來跟心理健康的好處是無窮無盡的：

lower risk of depression, faster psychological stress recovery; It can restore and strengthen mental capabilities, increases focus and attention. The list just goes on and on and on.

降低憂鬱症風險、加快心理壓力的恢復、恢復和增強心智能力、增加專注力和注意力，還有很多很多。

So just go outside for ten minutes.

所以拜託到戶外十分鐘吧。

Don't tell yourself you're going to do it tomorrow because then you won't do it. Just take the walk today, every day. You will feel an immediate improvement in your mood.

不要告訴自己你明天在做，因為那樣你就不會做了。 今天還有每天都去散步。你會立刻感受到心情有所改善。

Say no to things you don't want.

拒絕自己不想要的事情。

Because every no to someone else is a yes to yourself.

因為對別人的每一個拒絕都是在善待自己。

And respect the people in your life enough to be honest with them when you do not want to do something.

當你不想做某事時，尊重你生命中的人，對他們誠實。

Look, we set boundaries to keep people in, not out.

我們設定界限是為了讓人們進來我們的內心，而不是阻擋。

And most importantly, to keep ourselves in. You have a finite amount of energy, time and focused attention.

最重要的是，保持自我。你的精力、時間和注意力都是有限的。

So when something doesn't feel right or it doesn't feel aligned, do yourself and the people you love the service of saying no.

因此，當某些事情感覺不對或不合適時，請為自己和你所愛的人說不。

Stop watching the news.

不要再看新聞了。

Like if you want to stay up to date on political events, find sources that aren't fearmongering.

如果你想了解最新的政治事件，請找不會散佈恐慌的消息來源。

Cultivate your feed with uplifting, empowering or knowledgeable content.

讓你的版面充滿令人振奮、可以增強自信或知識淵博的內容。

Be mindful in your consumption and what you're feeding your brain.

注意你吸收的內容還有你餵給大腦的資訊。

Reflect regularly.

定期反思。

Look, we're all gonna make mistakes, but are you going to keep making the same mistake again and again and again and again and again?

我們都會犯錯，但你要一而再、再而三地犯同樣的錯誤嗎？

Or are you gonna learn from it and grow?

還是你要從中學習並成長？

Whether you're in therapy or just journaling about your life's pattern, self-reflection and awareness is key to understanding yourself and creating a life that serves you.

不管你是在接受治療還是只是在寫日記記錄你的生活，自我反省和了解對於明白自己和創造屬於自己想要的生活來說很重要。

If you don't understand who you are or why you're doing the things you're doing, you cannot empower yourself.

如果你不了解自己是誰，為什麼做出那些行為，你沒有辦法讓自己自立自強。

You are a victim to circumstances or experiences that have cemented itself in your subconscious and then you act from all of these unconscious beliefs.

你是環境或經歷的受害者，這些環境或經歷已經在你的潛意識中鞏固了它們的位置，然後你根據所有這些無意識的信念採取行動。

Work on your mindset.

調整思考模式。

Because life is only 10% what happens to us and 90% how we choose to react to it.

因為人生只有 10% 是發生在我們身上的事情，但剩下的 90% 都是自己做出的選擇。

Your mindset is fully within your control to shape.

你的心態完全在你的掌控之中，是可以塑造的。

It takes practice, it takes work, but an empowering resilient mindset can serve you endlessly.

這需要練習，需要付出努力，但是強大且有韌性的心態對你有無盡的好處。

Rejection:

被拒絕時：

That's divine redirection.

那是神給我的另一個指引。

Someone left you:

有人離開你：

Thank you so much. Our soul contract is up and I'm grateful for the time that we had.

很謝謝你。我們締結的靈魂氣誒已經結束了，我很感激我們擁有過的時光。

You got fired:

被解雇了：

Oh, I can't wait to find a place of employment that sees my value and pays me even more.

我等不及找到一個能看到我的價值並給我更多報酬的工作。

A resilient mindset is gonna help you through life's inevitable ups and downs and it will make the journey all the more joyous.

有韌性的心態會幫助你度過生活中不可避免的起伏，它會讓你在這個過程中更加快樂。

And finally, prioritize yourself.

最後，把自己放在首位。

Keep your own cup full, be your own best friend, be the own love of your life.

保持自己的身心靈充實，做你自己最好的朋友，做你自己生命中的最愛。

Make the time to sit in solitude, make time for your hobbies or activities that you enjoy.

騰出時間跟自己獨處，為你的愛好或你喜歡的活動騰出時間。

Give yourself the social life you need or the extra work hours on that passion project.

讓自己參加必要的社交活動或在額外的時間進行自己有熱情的項目。

Live life for you because there are so many people who just cater to what everyone else wants or what's expected of them or the ideas their family gave them during their upbringing,

為自己而活，因為有很多人只是迎合別人的要求和期望，或為了迎合他們的家庭在成長過程中灌輸給他們的想法，

but newsflash, you're gonna die, okay?

但有個大家早就知道的消息是，你會死的，好嗎？

That is one of the only things that we have as a guarantee: change and death.

這是我們唯一能保證會發生的事：變化和死亡。

One day, none of us will be here.

有一天，我們都會消失。

One day, you may be lying somewhere, realizing, "Oh, this is it. This is the end. It's my time now."

有一天，你可能躺在某個地方，意識到；「哦，結束了。這就是我人生的結局。」

And the best thought that you can have when that time comes for you is, well, I lived my life exactly how I wanted to. I have no regrets.

當那個時候來臨，最好的情況就是你能想著自己完全按照自己的意願生活，所以沒有遺憾。

I mean, yes, I would love to stick around and do more, but if this is it, I'm happy with how I chose to live.

我的意思是，當然，我很想繼續活下去然後更多事情，但如果我的人生就到此為止了，至少我對自己選擇的生活方式很滿意。

I hope that helps.

希望以上這些有幫助。

Thank you Uber One for sponsoring today's episode.

謝謝 Uber One 贊助今天的節目。

Listen, I'm a busy lady, so I use Uber Eats for almost every meal and the savings from Uber One really add up.

聽著，我是一個忙碌的女生，所以我幾乎每頓飯都用 Uber Eats 叫餐。使用 Uber One 省下的錢真的很多。

Whether it's personal meals or business lunches for the whole crew, I just want that sweet sweet delivery.

無論是自己吃還是跟整個團隊的商務午餐，我只想叫外送。

And my Uber One membership not only gives me the benefit of unlimited $0 delivery fee, but also discounts on eligible Uber Eats deliveries including groceries for when I do cook.

我的 Uber One 會員資格不僅讓我享受到免費無限外送費，而且在我做飯時，符合條件的 Uber Eats 外送還有折扣，包括食品雜貨的。

Hey, I cook.

嘿，我會做飯！

And I also get five percent off eligible rides.

而且符合條件的話，我還可以享受乘車服務的 5% 折扣。

So anytime I traveled to LAX for work or a much needed vacation or I just decided to go get drinks with friends and be a responsible citizen,

所以每當我為了要工作或度假去洛杉磯國際機場，或者純粹為了和朋友去喝酒並當一個負責任的公民，

my Uber One membership saves me money.

我的 Uber One 會員資格都為我省了很多錢。

You can sign up today for $9.99 a month or $99 .9 for the whole year.

今天就去註冊每月 9.99 美元或全年 99.9 美元的方案。

I save way more than $10 a month thanks to perks like up to 10% off eligible deliveries and 5% of eligible rides.

我每月省下的錢遠遠超過十美元，這要歸功於符合條件的外送有高達 10% 的折扣和符合條件就有 5% 的乘車折扣。

So it's just a no brainer.

這根本不需要考慮。

Sign up today to become an Uber One member and save.

今天就去註冊成為 Uber One 會員並開始省錢。