I'm your host Rob Dial.

我是主持人羅伯-迪亞。

Today, I'm going to be teaching you six different steps to taking back control of your life.

今天，我將教你六個不同的步驟，讓你重新掌控自己的生活。

And so I have, you know, I have about 500 and something thousand people that follow me on Instagram and I get a lot of messages from people.

是以，我在 Instagram 上有大約 500,000 人關注我，我收到了很多人的資訊。

And a lot of times it's, hey Rob, I want to change my life.

很多時候是，嘿，羅伯，我想改變我的生活。

What should I do?

我該怎麼辦？

And sometimes it's, hey, I'm in an absolute desperate place.

有時候，我真的很絕望。

Please tell me what I can do to change my life.

請告訴我怎樣才能改變我的生活。

And so whatever situation that you're in, you're probably listening to this podcast because there's a part of you that knows that you want to grow.

所以，無論你身處何種境地，你之所以會收聽這期播客，可能是因為你的內心深處知道自己想要成長。

You want to change.

你想改變。

You want to become better.

你想變得更好。

And you know that there is another level of yourself that is out there for you to grow and improve upon and become that version of yourself.

你知道，還有另一個層次的自己等著你去成長和完善，成為那個版本的自己。

And so no matter where you are in your life, whether you are just at I'm going to give you six steps that you can use and just try and just see how it works.

是以，無論你的人生處於什麼階段，無論你是否剛剛開始，我都會給你六個步驟，你可以嘗試一下，看看效果如何。

And really, this is my tip for you.

說真的，這就是我給你的建議。

If you really want to make a massive change in your life, I want you to disappear for three months.

如果你真的想徹底改變你的生活，我希望你消失三個月。

Let me explain what I mean by that.

讓我解釋一下我的意思。

When I said disappear for three months, I mean, anything that is outside of things that are absolutely 100% necessary and things that you have to do disappear from them.

我說的 "消失三個月"，是指除了絕對必要的事情和你必須做的事情之外，其他任何事情都要消失。

And so, you know, if you are a single person and you've got a job and you've got nothing else, then literally disappear and see nobody outside of the people that you absolutely need to see for three months.

所以，你知道，如果你是一個單身的人，你有一份工作，你什麼都沒有，那麼你就真的消失，在三個月的時間裡，除了你絕對需要見的人之外，誰也不見。

You can do anything for three months.

在這三個月裡，你可以做任何事情。

It's not a huge deal.

這沒什麼大不了的。

Just try it on.

試穿一下吧。

See how it works for you.

看看它如何為你工作。

Now, if you've got a family and you've got children, I'm not saying go rent an Airbnb and be away from your kids for the next three months.

現在，如果你有一個家庭，你有孩子，我並不是說去租一個 Airbnb，然後在接下來的三個月裡遠離你的孩子。

What I'm saying is outside of your duties and your obligations, disappear.

我想說的是，在你的職責和義務之外，消失吧。

So disappear to everybody except for your spouse and your children or whatever it is that you happen to have to do.

所以，除了你的配偶和孩子，或者你碰巧必須做的任何事情之外，對所有人都消失吧。

You know, so it's like you could tell your friends like, hey, I'm disappearing for three months.

你知道，你可以告訴你的朋友，我要消失三個月。

I'm really going to work on myself.

我真的要好好鍛鍊自己了。

I'm really trying to improve myself.

我真的在努力提高自己。

I just want you to be able to respect that.

我只是希望你能尊重這一點。

I'll call you in 90 days.

90 天后我會給你打電話。

How does that sound?

聽起來怎麼樣？

I'm going to go over six different steps of what I think that you should do every single day without, there's no way, there's nothing else that you're doing besides this outside of this.

我將介紹六個不同的步驟，我認為你應該每天都做，而不需要做任何事情，除了這些之外，你沒有做任何其他事情。

You're disappearing.

你消失了

You're putting this down.

你把這個放下了。

You're doing these six things and you're figuring out exactly what it is that you want to do in order to reset your life.

你正在做這六件事，你正在想清楚你到底想做什麼來重置你的生活。

It's kind of like, you know, the other day I was, I was on my TV and I have the YouTube app on my TV and I was watching YouTube and there was some sort of glitch in the channel.

這有點像，你知道，有一天我在電視上，我的電視上有 YouTube 應用程序，我在看 YouTube，頻道出現了某種故障。

Didn't work.

沒用。

I tried to turn my TV off.

我試圖關掉電視。

It didn't work.

沒有用。

So the only way to actually fix the problem was to do a hard reset, to unplug my TV, keep it unplugged for 20 seconds, plug it back in.

是以，真正解決問題的唯一辦法是進行硬重置，拔下電視機插頭，保持插頭拔下 20 秒鐘，然後再插上。

Hard reset started working again.

硬重置重新開始工作。

Some people listening to this podcast, you just need a hard reset on your life.

有些人在收聽這個播客時，需要對自己的生活進行一次重啟。

So that after 90 days you come out of your, uh, your cave after 90 days, your hibernation, and you're a different version of yourself.

這樣，90 天后，你從你的洞穴中走出來，90 天后，你的冬眠，你就是另一個自己。

People think it takes a long time to change your life.

人們認為改變生活需要很長時間。

It doesn't, it really doesn't.

沒有，真的沒有。

It just takes hard fucking dedication, which most people are not willing to do.

這只是需要他媽的艱苦奉獻，而大多數人並不願意這樣做。

So let's dive into it.

那就讓我們深入瞭解一下吧。

The first thing I want you to do every single day is meditate.

我希望你們每天做的第一件事就是冥想。

What does that look like to you?

你覺得這像什麼？

Well, it could be 10 minutes per day.

嗯，可以是每天 10 分鐘。

It could be 20 minutes per day.

每天可以是 20 分鐘。

For me personally, I like to do at least 20 minutes per day.

就我個人而言，我喜歡每天至少鍛鍊 20 分鐘。

And the way that I think about it is I know that for me, for most people, it's pretty much proven at this point that you, when you wake up in the morning, your brain, your subconscious is the most influenceable.

我思考的方式是，我知道對我來說，對大多數人來說，現在幾乎可以證明，當你早上醒來時，你的大腦、你的潛意識是最容易受到影響的。

I don't know if influenceable is a word, but if it is, I just made, if it's not, I just made it up.

我不知道 "可影響 "是不是一個詞，如果是，那是我造的，如果不是，那是我編的。

It is the most influenceable, uh, within the first 15, 20 minutes of waking up.

在起床後的前 15 到 20 分鐘內，最容易受到影響。

That is when your brain is still in theta state.

這時你的大腦仍處於θ 狀態。

And so what I like to do literally every single morning is what my morning looks like.

是以，我每天早上都會做一件事，那就是我的早晨是什麼樣子的。

I wake up, go to the bathroom, I brush my teeth, I get a glass of water.

我醒來，去洗手間，刷牙，喝水。

I sit on my couch.

我坐在沙發上。

I put on YouTube and on YouTube, I look up 20 minute, um, meditation music.

我在YouTube上搜索20分鐘的冥想音樂。

So there's no guided meditation for me.

所以，對我來說沒有引導式冥想。

I just like the meditation music.

我只是喜歡冥想音樂。

I sit on my couch, my wife, my dog.

我坐在沙發上，我的妻子，我的狗。

We meditate for 20 minutes every single morning.

我們每天早上都會冥想 20 分鐘。

First thing in the morning after going to bathroom, brushing teeth, drinking water.

清晨上完廁所、刷完牙、喝完水後的第一件事。

I recommend that you do it first thing in the morning without fail for the next 90 days in a row, hard reset on your fears, your worries, your beliefs and hard reset on the story that's happening in your, in your head and starting to become more of a more calm and center person.

我建議你在接下來的連續 90 天裡，每天早上第一件事就是做這件事，重置你的恐懼、憂慮、信念，重置你腦海中正在發生的故事，開始變得更加冷靜和居中。

I like to look at meditation like lifting weights.

我喜歡把冥想看成是舉重。

You know, when you go into the gym, you can lift a little bit, right?

你知道，當你走進健身房，你可以舉起一點點，對嗎？

But as you keep going and you keep going a little bit more, a little bit more, a little bit more, a little bit more, the more that you lift heavier and the more consistent that you are, right?

但是，當你堅持下去，堅持得更多一點、更多一點、更多一點、更多一點時，你舉起的重量就越大，你的動作就越穩定，對嗎？

So it might be 10 minutes today.

所以今天可能只有 10 分鐘。

You do 10 minutes a day for the next week.

接下來的一週，每天堅持 10 分鐘。

Then it might be 15 minutes for the next week.

接下來的一週可能是 15 分鐘。

Then it might be 20 minutes for the next week.

接下來的一週可能是 20 分鐘。

It might be 30 minutes for the next week.

下週可能是 30 分鐘。

You know, there's a point in time about five years ago and I was meditating for an hour every single morning.

大約五年前，我每天早上都要冥想一個小時。

And I'm like, shit, I need to get back to that.

我就想，媽的，我得回去了。

I was really good at that point and went from 10 minutes of 15 to 20, 25, 30, 35, 40.

那時候我真的很厲害，從 10 分鐘 15 分鐘到 20 分鐘、25 分鐘、30 分鐘、35 分鐘、40 分鐘。

And I got a little bit more, a little bit more, a little bit more.

我得到了更多一點、更多一點、更多一點。

I'm at 20 now.

我現在已經 20 歲了。

I'm not mad about it, but I could go a little bit longer as well.

我並不生氣，但我也可以走得更久一點。

And so that's the first thing I want you to do.

所以，這就是我要你做的第一件事。

Hard reset.

硬重置。

First thing in the morning, meditate.

清晨第一件事就是冥想。

Second thing, make it a non-negotiable.

第二件事，讓它成為不可商量的事情。

And these are, these six things should be non-negotiable if you really want a hard reset.

如果你真的想要硬重置，這六件事是不容商量的。

Second thing is you need to work out or get some form of movement every single day.

其次，你需要每天鍛鍊或進行某種形式的運動。

You have this amazing machine, this amazing system, this amazing body that you're born with.

你擁有這臺神奇的機器、這個神奇的系統、這個與生俱來的神奇身體。

And it reminds me of whenever I think about how people treat their bodies, when I look out into society, and I've definitely been one of these people that did this before, is there's a line that Jimmy Buffett has that I remember from when I was a kid, because my parents were really big Jimmy Buffett fans.

這讓我想起，每當我思考人們如何對待自己的身體時，當我放眼社會時，我肯定也曾是這樣的人，吉米-巴菲特（Jimmy Buffett）有一句臺詞，我小時候就記得，因為我父母是吉米-巴菲特（Jimmy Buffett）的忠實粉絲。

And he says, I treat my body like a temple.

他說，我把我的身體當作一座寺廟。

You treat yours like a tent.

你把你的帳篷當成了帳篷。

Most people treat their body like a tent.

大多數人都把自己的身體當成帳篷。

Like they don't, they don't treat it to the level that they should.

就像他們不這樣做一樣，他們沒有把它放到應有的高度來對待。

When you treat it like a temple, it's like you, if you've walked into a temple before, like a really nice one, they're clean.

當你把它當成一座寺廟時，就好像你以前走進過一座寺廟，比如一座非常好的寺廟，它們都很乾淨。

They're perfect.

他們是完美的。

They're serene.

它們是寧靜的。

They're amazing.

它們太神奇了。

Like think of your body that way, move it in some sort of way.

就像這樣想著你的身體，以某種方式移動它。

Your body was made to move, treat this thing the way it was retreated.

你的身體是用來運動的，要以退卻的方式對待它。

Even if you're really overweight, move, because as you start moving, it becomes easier to move.

即使你真的超重了，也要動一動，因為當你開始動的時候，移動就會變得更容易。

Go for a walk, do some stretching, do some air squats, do some yoga, go into a gym, lift some heavy weights, do whatever it is that you need to do to get your physical body moving.

去散散步、做做伸展運動、做做深蹲、做做瑜伽、去健身房舉舉重，做任何你需要做的事情，讓你的身體動起來。

I said this a couple episodes ago, but I like to view the body as like a separate being outside of me.

我在幾集前說過，但我喜歡把身體看作是我之外的一個獨立存在。

If I had a dog that was a puppy, it would be terrible to take that puppy and put it in a cage and keep it in mostly a cage its entire life.

如果我養了一隻小狗，把它關進籠子裡，讓它一輩子都呆在籠子裡，那將是非常可怕的。

Wouldn't it?

難道不是嗎？

Because the puppy wants to move, it wants to run, it wants to experience the world.

因為小狗想動，想跑，想體驗這個世界。

That's what your body wants to do as well.

這也是你的身體想要做的。

But how often do we just sit all day long?

但是，我們有多少時候只是整天坐著呢？

Right?

對不對？

So get your body moving in some sort of way every single day, whatever that looks like to you, you can decide, but it's a non-negotiable.

所以，讓你的身體每天都以某種方式運動起來，不管這對你來說是什麼樣子，你都可以自己決定，但這是一個不容商量的問題。

Number three.

三號

Hey, if you're loving this episode, please do me a big favor.

嘿，如果你喜歡這一集，請幫我一個大忙。

Go ahead and hit that like button down below and then comment.

點擊下面的 "喜歡 "按鈕，然後發表評論。

What are some topics that you want me to cover in future episodes?

您希望我在今後的節目中涉及哪些話題？

Figure out a specific lifestyle diet that you want to do and stick to it.

想出一個具體的生活飲食方式，並堅持下去。

I don't care what it is.

我不管它是什麼。

It doesn't matter to me.

我無所謂。

If you want to be vegan, be vegan, vegetarian, vegetarian.

想吃素就吃素，想吃素就吃素。

If you want to be carnivore, be carnivore.

如果你想成為食肉動物，那就成為食肉動物吧。

If you want to do the whole 30 and you could just turn into a whole 90, go for it.

如果你想完成整個 30 天，而且你可以變成整個 90 天，那就去做吧。

Remove all the processed foods, remove all the seed oils, drink good water, right?

去掉所有加工食品，去掉所有種子油，喝好水，對嗎？

Just stick to some sort of diet that works for you.

只要堅持某種適合自己的飲食習慣就可以了。

Right?

對不對？

What intuitively feels right?

直覺上覺得什麼是正確的？

Some people, vegan feels intuitively right.

有些人直覺素食是正確的。

Some people, carnivore feels intuitively right.

有些人，肉食動物的直覺是正確的。

Some people, omnivore feels right.

有些人覺得雜食是對的。

I don't really care what it is that you do.

我並不在乎你是做什麼的。

I'm not here to preach one over the other one.

我不是在這裡宣揚一個比另一個更重要。

I know it works best for me, but my body is different than yours.

我知道這對我最有效，但我的身體和你不一樣。

My body is different than every other person in the world.

我的身體與世界上其他人不同。

Your body is different as well.

你的身體也與眾不同。

What works best for you?

什麼最適合您？

Start eating intuitively, have less sugar, have a lot less, we'll definitely get a lot less seed oils, but have a lot less processed foods.

開始憑直覺飲食，少吃糖，少吃很多東西，我們肯定會少吃很多種子油，但要少吃很多加工食品。

If it came from a box, try not to eat it, but stick to some sort of diet for the next 90 days.

如果是盒裝的，儘量不要吃，但要在接下來的 90 天裡堅持某種飲食習慣。

Not because of the, it's definitely the consistency in the mindset shifts when you have a diet for sure, but the better you take care of your body, the better everything else becomes.

當然，這並不是因為你的飲食習慣，而是因為你的心態發生了轉變，但你對自己的身體照顧得越好，其他一切都會變得更好。

So that's number three.

這就是第三點。

Number four, sorry, everybody remove alcohol just for the next three months.

第四，對不起，所有人在接下來的三個月裡都不要喝酒。

You can do it.

你能做到的

I promise you, you can do it.

我向你保證，你能做到。

Think about the last time most of you are, it's probably like when you're like 17 years old, the last time where you went three months without drinking a sip of alcohol, really a crutch more than anything else for people.

想一想你們中的大多數人上一次喝酒是什麼時候，可能是在你 17 歲的時候，上一次你三個月不喝一口酒的時候，對人們來說，這真的是一根柺杖，而不是其他任何東西。

Most of the time we're trying to numb ourselves.

大多數時候，我們都在試圖麻痺自己。

We're trying to disconnect from the world.

我們試圖與世界脫節。

So can I'm going to work out every single day.

所以，我可以每天都去鍛鍊。

I'm going to make sure that I eat the right way.

我要確保我的飲食方式是正確的。

And I'm going to make sure I'm not going to have alcohol because alcohol stays in your system for up to 80 hours.

我要確保我不會喝酒，因為酒精會在你的體內停留長達 80 個小時。

That's three days, which means if you drink on a Sunday, before you go to work, you're just going to have a couple of glasses of wine.

這就意味著，如果你在週日上班前喝酒，就只能喝幾杯。

That couple of glasses of wine could stay in your system.

那幾杯酒可能會留在你的體內。

Monday, Tuesday, Wednesday, that's over three days.

週一、週二、週三，一共三天。

Just think about that.

想想看

You're not really fully up and optimized for three days.

三天內，你還不能真正完全進入最佳狀態。

It's taking out the game.

這是在玩遊戲。

I don't want to be the best version of myself.

我不想做最好的自己。

If I'm going to put myself into my life, into my podcast, into my business, I don't want 70% of myself to be showing up because I was drinking too much or because I had a couple of glasses of wine or because I wasn't eating the way that I should have.

如果我要把自己投入到生活中、播客中、事業中，我不希望有 70% 的自己是因為喝多了，或者因為喝了幾杯酒，或者因為吃得不對而表現出來。

I want a hundred percent of myself.

我想要百分之百的自己。

I want a hundred percent of my body, of my brain power, of my energy to go in to whatever it is I'm trying to do.

我希望我的身體、我的腦力、我的精力百分之百地投入到我要做的事情中去。

That's the way that you really start to move the needle in your life.

這樣，你才能真正開始改變你的生活。

You can do it.

你能做到的

Just remove alcohol.

只需去除酒精即可。

That's number four.

這是第四個。

Number five is to journal, to figure yourself out, to start to figure yourself out because we all have stories and narratives and traumas and identities and personalities running around inside of our head.

第五條是寫日記，瞭解自己，開始瞭解自己，因為我們每個人都有自己的故事、敘事、創傷、身份和個性，在我們的腦海中四處遊蕩。

We do.

我們會的。

We all have, they're all going all over the place.

我們都有，他們都去了各個地方。

We're not really even sure what's going on in there.

我們甚至不清楚裡面到底發生了什麼。

We think we are and then what I always hear from people every time I tell them to journal so often is, I thought I knew myself until I started journaling.

我們認為自己是，但每次我告訴人們要經常寫日記時，總會聽到他們說："在開始寫日記之前，我以為我瞭解自己。

You really don't know yourself until you journal.

只有寫日記，你才能真正瞭解自己。

Put all of your thoughts and your feelings down on paper.

把你所有的想法和感受都寫在紙上。

Become curious about yourself.

對自己充滿好奇。

When you start really sitting down, just become curious like, what am I thinking?

當你開始真正坐下來時，就會變得好奇，比如，我在想什麼？

What am I thinking about?

我在想什麼？

Why am I thinking?

我為什麼要思考？

How's my relationship with my mother?

我和母親的關係如何？

How's my relationship with my father?

我和父親的關係如何？

Do I resent anybody?

我怨恨過誰嗎？

Am I holding on to any anger?

我是否還耿耿於懷？

Am I holding on to any resentment?

我是否心存怨恨？

Am I holding on to sadness?

我是否還沉浸在悲傷之中？

Just start asking yourself questions.

開始自問自答吧。

Just become curious.

好奇就好。

Imagine that you're a detective and you're showing up for a case and you're trying to figure out this person that you are.

想象一下，你是一名偵探，你出現在一個案件中，你試圖找出你是什麼樣的人。

What's the detective going to do?

警探會怎麼做？

Question, question, question, question, question.

問題，問題，問題，問題，問題，問題。

You sit down with a journal and you start asking yourself random questions and then come up with the answers of them.

你坐下來寫日記，開始隨意問自己一些問題，然後想出答案。

Ask yourself questions.

自問自答。

Come up with the answer of them.