You must become a master at visualization.

你必須成為視覺化高手。

For those of you that are like, what the heck is she talking about?

你們覺得她在說什麼？

Don't worry.

別擔心

This is Mel Robbins.

我是梅爾-羅賓斯

There's always science and research involved in everything that I talk about.

我所說的每件事都涉及科學和研究。

So visualization is a extraordinarily powerful skill.

是以，可視化是一項異常強大的技能。

You may have heard of the law of attraction.

你可能聽說過吸引力法則。

You may have heard of the word visualization.

您可能聽說過可視化這個詞。

You may have heard of the word manifesting.

你可能聽說過 "顯現 "這個詞。

I call it seeing signs.

我稱之為 "看到徵兆"。

Let me explain.

讓我來解釋一下。

Your brain has a system in it.

你的大腦中有一個系統。

Here's the technical term.

這是一個專業術語。

It's called the reticular activating system.

這就是網狀激活系統。

It is a network of neurons all up in here.

這裡是一個神經元網絡。

And what is the job of the reticular activating system?

網狀激活系統的工作是什麼？

It is a filter system.

這是一個過濾系統。

It's basically a system that allows certain information in your brain, and it blocks out other information.

從根本上說，它是一個允許特定資訊進入大腦，同時屏蔽其他資訊的系統。

And guess who programmed that filter?

猜猜是誰給過濾器編程的？

You did.

是的

And so did the people from your past.

你過去的人也是如此。

And so if you constantly feel like you're unlovable, guess what?

所以，如果你總是覺得自己不可愛，你猜怎麼著？

Your reticular activating system is going through the day, and it is going to point out every single piece of evidence that confirms that negative belief that you have.

你的網狀激活系統每天都在工作，它會指出每一個能證實你的負面信念的證據。

If you think that people don't like you at work, the reticular activating system, the filter, it is literally going to be looking for evidence to confirm that belief all day long.

如果你認為別人在工作中不喜歡你，網狀激活系統、過濾器就會整天尋找證據來證實你的想法。

This is one of the reasons why we have such a problem with politics in this country.

這就是我們國家政治問題如此嚴重的原因之一。

This is why there's something called a confirmation bias.

這就是為什麼會有一種叫確認偏差的東西。

Confirmation bias means your mind loves to read things that you agree with, because reading things that you agree with confirms your filter.

證實性偏見意味著你的大腦喜歡閱讀你認同的東西，因為閱讀你認同的東西可以證實你的過濾。

Why do we have a reticular activating system?

我們為什麼會有網狀激活系統？

There's a really important reason why you have this.

有一個非常重要的原因讓你擁有這個。

The reason why is if your brain let in everything.

原因在於，如果你的大腦什麼都能接收到。

Have you ever looked at a Facebook page?

你看過 Facebook 頁面嗎？

Have you noticed how many words are on a standard Facebook page and the ad over here and the ad over here and the ad over here and the ad and the zoo seed right here and the stuff up here and all this over here?

你有沒有注意到一個標準的 Facebook 頁面上有多少字，還有這裡的廣告、這裡的廣告、這裡的廣告、這裡的動物園種子、這裡的東西和這裡的所有這些？

If your brain took in everything at equal value, your head would literally explode off your shoulders.

如果你的大腦對所有事物都一視同仁，你的腦袋就會爆炸。

Your brain would melt down.

你的大腦會融化的。

And so the reticular activating system protects your brain by filtering information and only letting in stuff that it agrees with.

是以，網狀激活系統通過過濾資訊來保護大腦，只讓它同意的資訊進入大腦。

That's the scientific reason and mandate for why you got to get busy reprogramming that thing.

這就是你為什麼要忙著重新編程的科學原因和任務。

Now we're going to talk about how you use visualization in order to start to reprogram the reticular activating system in your brain so that your brain starts to spot opportunity.

現在，我們將討論如何利用可視化來重新編程大腦中的網狀激活系統，從而讓大腦開始發現機遇。

Your brain starts to spot evidence that things are working out.

你的大腦開始發現事情正在發生的證據。

Your brain starts to spot coincidences so you can build momentum.

你的大腦開始發現巧合，這樣你就能創造動力。

And it begins with visualization.

而這一切都要從可視化開始。

So as you take your goals, right?

所以，當你要實現自己的目標時，對嗎？

So you've written down all these goals, right?

你已經寫下了所有這些目標，對嗎？

I want you to go to each one and I want you to do a visualization exercise.

我想讓你去看每一個，然後做一個可視化練習。

And here's how you're going to do it based on science because there's a particular way you have to do this based on science, okay?

這就是你要根據科學來做的事，因為你必須根據科學來做這件事，知道嗎？

It's a two-step method.

這是一個分兩步走的方法。

So let's take self-worth because we had a question about self-worth.

讓我們來談談自我價值，因為我們有一個關於自我價值的問題。

If your goal is to improve your self-worth, I want you to visualize what your life looks like and how you're going to feel about yourself when your self-worth has improved.

如果你的目標是提高自我價值，我希望你能想象一下，當你的自我價值提高後，你的生活會是什麼樣子，你會有怎樣的感受。

There's two things that you have to do when it comes to visualization.

說到可視化，你必須做兩件事。

You have to close your eyes.

你必須閉上眼睛。

Truly, I know it sounds stupid, but I want you to close your eyes and I want you to, in your mind, have a specific picture of what it looks like in your life when your self-worth has improved.

真的，我知道這聽起來很愚蠢，但我希望你閉上眼睛，在腦海中具體描繪出自我價值得到提升後的生活景象。

You're going to see yourself speaking up at work.

你會看到自己在工作中大聲說話。

You're going to see yourself talking more about your business.

你會發現自己會更多地談論自己的業務。

You're going to see yourself leaving bad relationships.

你會發現自己離開了糟糕的人際關係。

You're going to see yourself defining boundaries.

你會看到自己定義的界限。

You're going to see yourself going to the gym.

你會看到自己去健身房。

You're going to see yourself taking care of yourself.

你會看到自己照顧好自己。

And when you start to visualize the image of that, I want you to consciously, this is step two, consciously think of the positive emotions that you're going to feel.

當你開始想象這個畫面時，我希望你有意識地，這是第二步，有意識地想想你將感受到的積極情緒。

I'm going to feel happy.

我會感到幸福的。

I'm going to feel proud.

我會感到自豪。

I'm going to stand taller.

我要站得更高。

I'm going to be so grateful that I made this change.

我會非常感激我做出的這一改變。

Oh, there I am.

哦，我在這兒。

There I am.

我在這裡

I'm at work and I'm raising my hand.

我在工作，我在舉手。

Amazing.

太神奇了

There I am.

我在這裡

I'm getting a promotion.

我要升職了

There I am asking for a raise.

我在那裡要求加薪。

There I am.

我在這裡

I've just signed up another customer to my business.

我剛剛又簽下了一位客戶。

There I am.

我在這裡

I've gone back to school.

我回學校了

I feel so good about myself.

我對自己感覺很好。

When you do that, here's what's actually happening in your brain.

當你這樣做的時候，你的大腦中實際發生了什麼。

This is the cool science part.

這才是最酷的科學部分。

You are training your brain to have a totally different filter.

你正在訓練你的大腦，讓它擁有一個完全不同的過濾器。

You see your brain, my brain, it doesn't know the difference between something that actually happened to you like the F you got in your test in 10th grade and things you imagine that are happening to you.

你看，你的大腦，我的大腦，不知道發生在你身上的事情（比如你十年級考試得了 F）和你想象中發生在你身上的事情之間有什麼區別。

Let me say that again.

讓我再說一遍。

Your brain doesn't know the difference between the real memories that you have and an imagined memory that you're creating.

你的大腦不知道你擁有的真實記憶和你正在創造的想象記憶之間的區別。

Your brain will experience you visualizing going to the gym.

你的大腦會體驗到去健身房的視覺效果。

You visualizing how happy you feel when you do.

想象一下，當你這樣做時，你會感到多麼幸福。

You visualizing asking for that raise and getting it and how proud you're going to feel your brain.

你想象著自己要求加薪並得到了加薪，你的大腦會感到多麼自豪。

When you visualize in the way that I'm teaching you to, it encodes it as a real memory.

當你按照我教你的方式進行想象時，它就會將其編碼為真實的記憶。

And that's important because when you encode it as a real memory, it changes the filter system, that reticular activating system.

這一點很重要，因為當你把它編碼為真實記憶時，它會改變過濾系統，即網狀激活系統。

And here's what we know based on research.

以下是我們根據研究得出的結論。

The more you visualize things, number one, the greater your confidence is going to be the greater security you're going to have about it.

第一，你對事物的想象力越強，你的信心就會越大，你就會越有安全感。

And here's the really cool thing.

最酷的是

The more you do this with your goals, you wake up every day and you just visualize for it takes 30 freaking seconds for crying out loud.

你越是這樣去實現你的目標，每天醒來，你就越是要去想象，因為這需要 30 秒鐘的時間。

You visualize having a great day at school.

你想象著在學校度過美好的一天。

You visualize curing your panic and how proud you're going to be.

你可以想象自己治癒了恐慌，你會多麼自豪。

What studies suggest and have proven is that simply visualizing yourself doing things actually develops the skill and helps you improve the skills just as if you were actually doing it.

研究表明並已證明，只需想象自己在做事情，就能像實際操作一樣發展技能，幫助你提高技能。

And so there's proof based on research that visualization helps you build skills.

研究證明，可視化有助於培養技能。

And then finally, the other thing that's really important about this is that the more that you do this, what we know based on research is that the reason why you start to believe what you think is because you are reprogramming your brain.

最後，還有一點非常重要，那就是你越是這樣做，我們根據研究就會知道，你之所以會開始相信你所想的，是因為你正在對你的大腦進行重新編程。

You are changing the network of neurons that act as a filter.

你正在改變充當過濾器的神經元網絡。

And so the more that you actually believe in yourself and you start thinking and visualizing yourself speaking up, the more confident you're going to become, the more skills that you're building and you're actually going to do it.

是以，你越是相信自己，並開始思考和想象自己大聲說話的樣子，你就會變得越自信，掌握的技能就越多，你就會真正做到這一點。

And then instead of looking for all the reasons when you're sitting in a meeting to not speak up, you're going to just speak up because you're going to have changed the filter.

這樣，當你坐在會議上時，你就不會再找各種理由不說話了，而是會大聲說出來，因為你已經改變了過濾器。

You're going to look for opportunities.

你要尋找機會。

This is how it works.

它是這樣工作的。

This is why this is so incredibly important.

這就是為什麼這一點如此重要。

And so day one, I want you to go through all the goals that you set and I want you every single day throughout the next 30 days.

是以，第一天，我希望你能完成所有設定的目標，並在接下來的 30 天裡每天都這樣做。

You are going to spend 30 seconds.

你要花 30 秒鐘。

Your dreams deserve 30 seconds, don't you think?

你的夢想值得擁有 30 秒，不是嗎？

You're going to close your eyes and you're going to visualize what does it look like in your life when you have achieved your monetary goals this year?

閉上眼睛，想象一下，當你實現了今年的金錢目標後，你的生活會是什麼樣子？

How does it feel to go to the bank and see that balance?

去銀行看到餘額的感覺如何？

How does it feel to be able to write that check and take your kids to Disney World on money that you made?

用自己賺來的錢開張支票，帶孩子們去迪斯尼世界玩，這種感覺如何？

How does it feel to be able to rent your own place or put down a down payment for the house you've always dreamt of?

能夠租到自己的房子，或者為夢想中的房子付首付，感覺如何？

How does it feel to be able to have saved enough money so you can quit the job that you hate and launch the business because you have achieved your goals?

攢夠了錢，你就可以辭掉討厭的工作，開始創業，因為你已經實現了自己的目標，這種感覺如何？

It feels darn good.

感覺好極了

That's how it feels.

就是這種感覺。

And I want you to just savor that because what you're doing when you visualize is you're reprogramming your reticular activating system, that system of neurons, that network that acts like a filter in your brain so that it's spotting opportunity so that it is helping you see evidence that you are confident, that you are capable, that you can do this.

我希望你能細細品味，因為當你進行視覺化時，你正在重新編程你的網狀激活系統，這個神經元系統，這個網絡，就像你大腦中的過濾器，這樣它就能發現機會，這樣它就能幫助你看到證據，證明你是自信的，你是有能力的，你可以做到這一點。