So grab your cup of tea or coffee, today we're going to be chatting a little bit about confidence.

所以，拿起你的茶杯或咖啡，今天我們要聊一聊自信。

What it is, how we can learn to have more of it because I feel like confidence, it's not something that we're necessarily born with, I think it's a skill that anyone can learn.

它是什麼，我們怎樣才能學會擁有更多的自信，因為我覺得自信不一定是與生俱來的，我認為它是一種任何人都可以學會的技能。

There are certain areas in your life I'm sure that you feel a little bit more confident in and other areas maybe not so much.

在你的生活中，我相信你在某些方面會更有自信，而在其他方面可能就沒那麼自信了。

So like for me for example, I am confident making YouTube videos, not confident at all when it comes to speaking Dutch, even though I've lived in the Netherlands for the last three years.

就拿我來說，我在製作 YouTube 視頻時信心十足，但說起荷蘭語來卻一點也不自信，儘管我過去三年一直住在荷蘭。

And I think confidence is when we have belief in our abilities to accomplish whatever it is, whatever task it is we're setting out to do.

我認為，自信就是我們相信自己有能力完成任何事情、任何任務。

And when we have that mindset, we're willing to kind of take more risks to achieve our personal or maybe our professional goals.

有了這種心態，我們就願意承擔更多風險，以實現個人或職業目標。

And having self-confidence is really empowering because when we believe in our abilities, we tend to be more successful and that success creates a positive feedback loop where confidence breeds more confidence.

擁有自信真的很有力量，因為當我們相信自己的能力時，我們往往會更成功，而這種成功會形成一個正反饋循環，讓自信滋生出更多的自信。

So how do we learn to have more of it?

那麼，我們怎樣才能學會擁有更多它呢？

All right, earlier I gave the example of I'm confident making YouTube videos now, but that was not always the case.

好了，剛才我舉了一個例子，說我現在有信心製作 YouTube 視頻，但事實並非總是如此。

When I first started this channel, every time I sat down in front of the camera and talked aloud alone in my living room, I was so incredibly nervous and I think it boiled down to a lack of self-confidence in what I was doing.

剛開始做這個頻道時，每次我坐在攝影機前，一個人在客廳裡大聲說話時，我都非常緊張，我想這歸根結底是因為我對自己所做的事情缺乏自信。

And we all have a little bit of that inner voice, I think, that inner critic that says we can't.

我想，我們每個人的內心都有一點聲音，內心的批評者說我們做不到。

And I read somewhere once that the number one way to build confidence is to build competence, meaning getting really good at something.

我曾在某處讀到過這樣一句話：建立自信的首要方法就是培養能力，也就是說，要真正擅長某件事情。

And the only way to get really good at something is to put in the time.

要想真正精通一件事，唯一的辦法就是投入時間。

It's just repetition, doing it over and over and over again and being really stubbornly persistent too.

這只是重複，一遍又一遍地做，而且要真正頑強地堅持下去。

Like even when you make mistakes and even when things seem really difficult, you just keep doing it.

比如，即使你犯了錯誤，即使事情看起來非常困難，你也要堅持做下去。

But it's what's...

但是...

But it...

但它...

But it...

但它...

But it...

但它...

But it...

但它...

But it...

但它...

But it...

但它...

Five different...

五種不同的...

To help us understand...

為了幫助我們瞭解...

Now what about...

現在......

The kitchen...

廚房

The...

......

The...

......

Damn it!

該死的

Damn it!

該死的

Damn it!

該死的

Do you want to freeze it?

要冷凍嗎？

Like a couple of years ago, I would never have been comfortable to film in front of a crew of a few people.

就像幾年前一樣，在幾個人的攝製組面前拍攝，我絕不會感到舒服。

But the confidence built up each week, each week that I sat in front of that camera and

但我每週都在建立信心，每週我都坐在攝影機前，並且

I clicked that record button over and over and over.

我一遍又一遍地點擊錄音按鈕。

And we want to make sure that the initial goals that we're setting for ourselves, that they aren't too complicated.

我們要確保為自己設定的最初目標不會太複雜。

Because if, you know, it's so difficult that we can't achieve it, I think that's a major blow to our confidence as well.

因為如果，你知道，這太難了，以至於我們無法實現它，我認為這對我們的信心也是一個重大打擊。

And that's why you're always seeing us say here at Pick Up Lines, can you break down your goal into smaller, more achievable steps?

這就是為什麼我們總是在 "搭訕臺詞 "上說，你能把目標分解成更小、更容易實現的步驟嗎？

You know, slow and steady.

你知道，緩慢而穩定。

So let's say, for example, you want to become like a professional photographer, instead of telling yourself or setting the unrealistic goal of, I want to become a pro at this overnight, we would instead see how can we break this down into smaller, more achievable action steps.

是以，比方說，你想成為一名專業攝影師，與其告訴自己或設定一個不切實際的目標：我想在一夜之間成為一名專業攝影師，不如看看如何把這個目標分解成更小、更容易實現的行動步驟。

The first goal might be learning how your camera works, just learning its different settings.

第一個目標可能是瞭解相機的工作原理，只是學習其不同的設置。

The next one might be trying to shoot your subject in different lights to find a mood or a style that suits you, that fits you.

下一個可能是嘗試在不同的光線下拍攝你的拍攝對象，以找到適合你、適合你的情緒或風格。

And then once you've mastered that, you can add another goal, maybe adding some props, something to play around with, maybe different backdrops, things like that.

一旦你掌握了這一點，你就可以增加另一個目標，也許是增加一些道具、一些可以玩的東西，也許是不同的背景，諸如此類。

And then the next step might be learning how to use editing programs.

下一步可能就是學習如何使用編輯程序。

And bit by bit, you're building confidence by building confidence.

你會一點一點地建立起自信。

You keep at it, you give it time, making the task such that you can also enter flow state.

你要堅持下去，給它時間，讓任務也能讓你進入流動狀態。

And that means that the task is on the cusp of being difficult enough that it poses a challenge, but it's not too difficult, again, that you can't overcome it.

這就意味著，任務的難度處於邊緣，足以構成挑戰，但又不會太難，以至於你無法克服。

And then when you do overcome each step, each phase, one by one, that's what builds our confidence.

然後，當你克服了每一個步驟、每一個階段，一個接一個，這就是我們建立信心的原因。

And I think the other ways that we can also build confidence is to celebrate achievements.

我認為，我們還可以通過其他方式建立信心，那就是慶祝所取得的成就。

I think we can do that in a couple different ways.

我認為我們可以通過幾種不同的方式來做到這一點。

Like for one, a lot of us keep to-do lists around all the time, right?

首先，我們中的很多人都一直保留著待辦事項清單，對嗎？

But we can also keep and reflect on an accomplished list, a list of the challenges and projects that you've already completed.

但是，我們也可以保留並反思一份已完成清單，一份你已經完成的挑戰和項目的清單。

And I think seeing that list consistently in a visible place, it kind of subtly builds our confidence in our skills and abilities.

我認為，在顯眼的地方持續看到這份清單，會潛移默化地增強我們對自己技能和能力的信心。

A friend of mine once told me that we overestimate what we can do in a day and we underestimate what we can do in a lifetime.

我的一位朋友曾告訴我，我們高估了自己一天能做的事，卻低估了自己一生能做的事。

And that really stuck with me.

這讓我記憶猶新。

And I think that's where these achievement lists can really help because when we're feeling bogged down because you just feel you didn't get enough things done in the day, then when you look at this list, it's a reminder of the things that you have accomplished.

我想這就是這些成就清單真正能幫到我們的地方，因為當我們覺得一天中做的事情不夠多而陷入困境時，看看這份清單，它就會提醒你已經完成的事情。

It's something that we've created over the last few weeks and months that shows us that we are capable of achieving many incredible things so long as we keep working on it and putting in the time.

這是我們在過去幾周和幾個月裡創造的東西，它向我們表明，只要我們繼續努力，投入時間，我們就有能力實現許多不可思議的事情。

And I think the other way that we can celebrate our achievements is to just learn to smile and say thank you when someone gives you a compliment.

我認為，我們慶祝自己成就的另一種方式就是學會微笑，當別人誇獎你時，說聲 "謝謝"。

And look, I was the first person to shut that down.

聽著，我是第一個把它關掉的人。

Like if somebody said something, said some kind of praise, I think the first thing I'd say is, oh no, anyone could do that.

比如，如果有人說了什麼，說了一些讚美的話，我想我首先會說，哦，不，任何人都可以這樣做。

Or I'd even put myself down maybe, say like, oh no, I could have done better.

或者，我甚至會自暴自棄，說 "哦，不，我本可以做得更好"。

And maybe that came from a place of trying to be humble.

這也許是出於一種謙虛的態度。

I get that.

我明白。

But I also think there's nothing wrong with just, again, learning to smile and say thank you when someone does compliment you or give you some kind of praise.

但我也認為，當有人誇獎你或給予你某種讚美時，學會微笑並說謝謝也沒什麼不好。

I think it's best to just take it to heart, respond positively, tell the person it means a lot, that you appreciate it, and just learn to accept it.

我認為最好的辦法就是把它放在心上，積極迴應，告訴對方這意味著很多，你很感激，並學會接受它。

And I think it breeds more confidence because we're learning self-acceptance.

我認為這能讓我們更加自信，因為我們正在學習自我接納。

It means that we are embracing who we are, what our skills are, and what we have to contribute.

這意味著我們接受自己的身份、技能和貢獻。

And I think that we can use this way of building confidence in any area, in any realm of our lives really.

我認為，在我們生活的任何領域，我們都可以用這種方式建立自信。

Like say, for example, you want to be a more confident public speaker.

比如說，你想成為一個更自信的公眾演講者。

Okay, well you know what to do.

好吧，你知道該怎麼做。

First, start small.

首先，從小事做起。

Maybe start just speaking to a group of a few people.

也許開始時只對幾個人講。

And that way we're making the goal more achievable.

這樣，我們的目標就更容易實現了。

Then you're going to practice, practice, practice.

然後，你要練習、練習、再練習。

When you've gotten better, try a larger group of people and persist even in the face of adversity.

當你變得更好時，可以嘗試更多的人，即使在逆境中也要堅持。

Write down your accomplishments, accept praise, and by the time that you've moved up to speaking in front of a large group of people, it won't have been your first rodeo.

寫下你的成就，接受表揚，等到你在一大群人面前演講時，這就不是你第一次參加競技比賽了。

I think the first time we do anything, we feel vulnerable.

我認為，我們第一次做任何事情時，都會感到很脆弱。

But with time, with practice, having built competence, then confidence comes easy.

但隨著時間的推移、實踐的積累、能力的提高，自信就會水到渠成。

So I'm hoping that, you know, that's how this whole formula is how I'm also going to become a more confident speaking Dutch.

是以，我希望，你知道，這就是我如何通過這整個公式變得更自信地講荷蘭語的。

I just need to put in the time and be persistent.

我只需要投入時間，堅持不懈。

So wish me luck.

祝我好運吧。

If you have any tips of your own on how to build confidence, go ahead and share that in the comments below.

如果你對如何建立自信有任何自己的建議，請在下面的評論中與大家分享。

Or maybe share what area you would like to be a little bit more confident in.

或者分享一下你希望在哪個方面變得更自信一些。

And if you enjoyed today's video, it means a lot when you give it a thumbs up.

如果您喜歡今天的視頻，請豎起大拇指。

It's been a while since we've done these tea time chats.

我們已經有一段時間沒有進行這樣的茶歇哈拉了。

I'm really hoping we'll do it more frequently because I personally really miss them.

我真的希望我們能更頻繁地這樣做，因為我個人真的很想念他們。

But thank you for enjoying this cup of tea with me and hope you guys have a lovely week.

謝謝你們和我一起品嚐這杯茶，希望你們有一個愉快的一週。

And we'll see you in the next video.

我們下期視頻再見。