Stick to the end of this video, and I'll give you a step-by-step, bulletproof plan to do exactly that.

堅持到本視頻結束，我將給你一個循序漸進、防不勝防的計劃來做到這一點。

Who am I, and why should you care?

我是誰，你為什麼要關心我？

I am a Harvard-trained ER physician with three Ivy League degrees whose mission is to give anyone who wants it the secret keys to success.

我是一名受過哈佛大學訓練的急診室醫生，擁有三個常春藤盟校學位，我的使命是為任何想要成功的人提供祕訣。

It all starts with the first thing, the realization.

一切都要從第一件事開始，那就是 "意識"。

Realize, most people are doing nothing.

要知道，大多數人都無所事事。

They wake up, go to work, do the bare minimum to keep the lights on, find 100 excuses to not do the thing they know they need to do, and they waste their entire lives not doing it.

他們起床、上班、做最起碼的事情來維持生計，找 100 個藉口不做他們知道需要做的事情，他們浪費了一生的時間卻沒有去做。

Most are too lazy, distracted, scattered, or even worse, chasing the wrong thing entirely.

大多數人太過懶惰、分心、散漫，甚至更糟糕的是，完全追逐錯誤的東西。

There's a gym in my neighborhood that we all share.

我家附近有一個健身房，我們都是共用的。

It's literally free, and yet, I often find myself the only one there.

這簡直是免費的，但我經常發現那裡只有我一個人。

I'm talking about hundreds of people who live in the same complex.

我說的是住在同一個樓群裡的幾百個人。

When I walk past their apartments on the way there and creepily stare into their windows, I see row after row of people glued to their TVs, their computers, and their phones.

當我在路上經過他們的公寓，毛骨悚然地盯著他們的窗戶時，我看到一排又一排的人目不轉睛地盯著電視、電腦和手機。

The faint glow of those screens, but a hypnotist's wet dream.

那些螢幕發出的微弱光芒，不過是催眠師的一場美夢。

Back when McDonald's first came on the scene, its unbelievable prices, taste, and convenience was unheard of.

麥當勞剛出現時，其令人難以置信的價格、口味和便利是聞所未聞的。

Forced to compete, the entire food industry morphed to fit the McDonald's model, and Here we are now, decades later, fatter than ever.

迫於競爭壓力，整個食品行業都蛻變成了麥當勞模式，幾十年後的今天，我們比以前更胖了。

Forget the gut, your brain is next.

別管腸道了，下一個就是你的大腦。

We are in the age of instantaneous gratification, with mind-numbing pleasure just a hand swipe away.

我們正處於瞬時滿足的時代，只需用手輕輕一掃，就能享受到令人麻木的快感。

TikTok has been downloaded more than 4.1 billion times, with monthly US users equaling almost half of the entire population.

TikTok 的下載次數已超過 41 億次，每月的美國用戶幾乎相當於總人口的一半。

Think about that.

想想看

In the US, almost 1 out of every 2 people use TikTok.

在美國，幾乎每兩個人中就有一個人使用 TikTok。

You think other companies aren't noticing?

你以為其他公司沒注意到嗎？

This is only the beginning.

這僅僅是個開始。

It's only going to become more sophisticated, more widespread, more addicting.

它只會變得更復雜、更普遍、更令人上癮。

We have technology already moving to invade your every sense, technology invading to your very brain, and soon, the very fabric of your reality.

我們的技術已經開始侵入你的每一個感官，侵入你的大腦，很快就會侵入你的現實結構。

Digital fentanyl.

數字芬太尼

That's what it is.

就是這樣。

It's leaking into and contaminating everything we do, consume, or participate in, and I seriously couldn't be happier.

它滲入並汙染了我們所做的、消費的或參與的一切，我真的高興不起來。

Why?

為什麼？

Because it's a gift.

因為這是一份禮物。

Imagine you live in a drug den.

想象一下，你住在一個毒窟裡。

It's dinner time, and there's a random loaf of bread hidden somewhere.

晚飯時間到了，麵包不知道藏在哪裡。

If most people are high off their minds or incapacitated by withdrawal, how big of an advantage are you going to have as the only sober one there?

如果大多數人都在嗑藥或因戒酒而喪失能力，你作為唯一清醒的人能有多大優勢？

Think about that.

想想看

As long as you don't become part of the horde, it has never been easier than it is now to get ahead.

只要你不成為部落的一員，要想出人頭地從未像現在這樣容易。

And it literally only takes 5 minutes a day.

而且每天只需 5 分鐘。

This is level 1 of your transformation, harnessing the power of small wins.

這是你轉型的第一級，利用小贏的力量。

The concept of a small win is simple.

小贏的概念很簡單。

It's something that comes about in your everyday life that requires minimal effort to complete.

這是日常生活中的事情，只需極少的努力就能完成。

And yet, most people still don't do it.

然而，大多數人還是沒有這樣做。

This is taking the stairs instead of the escalator.

這就是走樓梯，而不是乘自動扶梯。

This is choosing water instead of soda.

這就是選擇水而不是蘇打水。

This is choosing to listen to an educational podcast when you pick up your phone instead of auto-clicking a garbage app like TikTok.

這就是選擇在拿起手機時收聽教育播客，而不是自動點擊 TikTok 等垃圾應用。

It's not that hard nor truly uncomfortable to do, just kind of inconvenient.

做起來並不難，也不是真的不舒服，只是有點不方便。

This is what I call the collective comfort zone.

這就是我所說的集體舒適區。

It's not a secret why my neighborhood gym is empty.

我家附近的健身房空無一人，這已經不是什麼祕密了。

In the collective comfort zone, it feels nice to stuff your brain with numbing, feel-good garbage.

在集體的舒適區裡，往大腦裡塞滿令人麻木、感覺良好的垃圾感覺很好。

You are different though.

但你與眾不同。

You are about to set up camp outside of this bubble and build a consistent daily roster of small wins.

你們要在這個保麗龍之外安營紮寨，建立一個每天都能取得小勝的穩定名冊。

When these habits become automatic, you are ready for level 2.

當這些習慣自動養成後，你就可以進入第二階段了。

Harnessing the power of discomfort.

利用不適的力量

Rule of level 2 is simple.

第 2 級的規則很簡單。

Do one uncomfortable thing a day.

每天做一件不舒服的事

Just one.

只有一個

Outside the collective comfort zone is another bubble, the personal comfort zone.

集體舒適區之外還有另一個保麗龍，即個人舒適區。

Think of the levels in terms of emotions conjured.

從激發情感的角度來考慮這些層次。

Level 1 causes annoyance but is inherently doable.

第 1 級會造成困擾，但本質上是可以做到的。

Level 2 causes anxiety because it's downright scary.

第 2 級會引起焦慮，因為它簡直太可怕了。

Back when I was single, level 2 was pushing myself to say hi to that cute girl sitting next to me on the plane.

在我單身的時候，第二關就是在飛機上逼著自己跟坐在我旁邊的可愛女孩打招呼。

Back when I lived in Hong Kong, it was asking the dude eating noodles what he ordered because 1.

我在香港生活時，曾問過吃麵的人他點了什麼，因為 1.

It looked amazing. and 2.

它看起來令人驚歎。

I couldn't read the menu, only for him to tell me to eat shit because I was bothering him.

我看不懂菜單，他卻讓我吃屎，因為我打擾了他。

At work, that's saying no and sending up to your boss and telling him to eat shit.

在工作中，就是說 "不"，然後讓你的老闆去吃屎。

When that doesn't work, eating humble pie and taking the L when he fires you for insubordination.

當這一招不管用時，當他以你不服從命令為由解僱你時，你就吃下謙卑的餡餅並接受懲罰。

Level 2 is then uncomfortably admitting to yourself that you were an idiot for listening to some random guy on YouTube for advice and are now unfortunately homeless.

第二級是，你不得不承認自己是個白痴，隨便聽信了 YouTube 上某個人的建議，現在不幸無家可歸。

Maybe someone just cut you off in the road.

也許有人在路上攔住了你。

Instead of giving them the middle finger, you keep your mouth shut and be the bigger person.

與其對他們豎中指，不如閉上嘴巴，做個大度的人。

Whatever it is, do it once and fulfill your level 2 quota for the day so that when the next guy cuts you off, you are then free to give him the middle finger.

無論如何，只要做一次，就能完成當天的二級配額，這樣當下一個人攔住你時，你就可以對他豎中指了。

You only had to give out one free pass a day, remember?

你每天只能發放一張免費通行證，記得嗎？

Whatever your level 2 task is, I guarantee no one else around you is systematically trying to level up in this way, one uncomfortable thing at a time.

不管你的 2 級任務是什麼，我敢保證你周圍沒有其他人在用這種方式系統地提升等級，一次做一件不舒服的事情。

That's great though because if you stick with the program, this 5 minute habit will soon become second nature and when it does, you will be far ahead of the pack.

不過這很好，因為如果你堅持下去，這個 5 分鐘的習慣很快就會成為你的第二天性。

What bigger F you could there be than that?

還有比這更大的 "F "嗎？

Point is, chase discomfort in small doses and slowly widen the gap between you and those around you.

關鍵是，小劑量地追逐不適，慢慢拉大你和周圍人之間的差距。

If you really want to widen the gap, one tool you should be using is Cramify, this video's kind sponsor.

如果您真的想拉大差距，那麼本視頻的贊助商 Cramify 就是您應該使用的工具之一。

Let's say you have an insanely difficult course this semester.

比方說，本學期你有一門難度極大的課程。

The notes are dense, the concepts are unclear, and oh yeah, your teacher sucks.

筆記密密麻麻，概念不清，對了，你的老師也很差勁。

Imagine, at your fingertips, is your own personalized tutor who not only understands the material like the world expert he is, but he's able to summarize your dense lecture notes into personally tailored high yield study guides and practice questions at the touch of a button.

想象一下，在你的指尖上，就有一個屬於你自己的個性化輔導老師，他不僅像世界專家一樣瞭解教材，還能將你密密麻麻的講義總結成個人定製的高收益學習指南和練習題，只需輕觸一個按鈕。

Well guess what?

你猜怎麼著？

Cramify is exactly that.

Cramify 正是如此。

All you have to do is upload your class materials and poof, it creates everything you'd ever need.

你只需上傳你的課件，"噗 "的一聲，它就能創建你需要的一切。

From 1.

從 1.

Study guides and summaries outlining the entire material so you never have to read them again. 2.

學習指南和摘要，概述整個教材，讓你無需再次閱讀。2.

Key takeaways and recaps.

主要收穫和回顧

And 3.

和 3.

The coolest thing ever.

有史以來最酷的事情

Real practice questions and mock exams, literally made out of thin air.

真正的練習題和模擬考試，簡直就是憑空捏造出來的。

How crazy is that?

這有多瘋狂？

In fact, each practice question Cramify creates for you is not only based on the material you give it, it probes your understanding further with similar questions designed to attack the concept from other angles.

事實上，Cramify 為您創建的每道練習題都不僅基於您提供的材料，而且還會通過類似的問題進一步探究您的理解，從其他角度攻克概念。

It's literally like you have a personalized tutor in front of you saying, okay, you got this question right, but let's make sure you really understand.

這簡直就像你面前有一個個性化的輔導老師在對你說："好的，你答對了這個問題，但我們要確保你真的理解了。

Let's try a similar question now, but with a slightly different scenario.

現在讓我們嘗試一個類似的問題，但情況略有不同。

Let's also rearrange the numbers a bit so you get more practice.

讓我們把數字重新排列一下，讓你得到更多的練習。

I actually owe a lot of my success at Harvard and Yale to this exact method.

實際上，我在哈佛和耶魯的成功很大程度上要歸功於這種方法。

If I had a one-on-one tutor like this at my disposal, studying would have been a lot easier.

如果我有這樣的一對一輔導老師，學習會輕鬆很多。

Point is, don't limit your knowledge to how good your teachers are.

重點是，不要把你的知識侷限於你的老師有多好。

You have Cramify now.

你現在有了 Cramify。

Harness its power and supercharge your study sessions.

利用它的力量，為你的學習課程增添動力。

Making an account is easy.

註冊賬戶非常簡單。

Just go to cramify.ai and get started today.

只需登錄 cramify.ai，今天就可以開始學習。

Now, back to the video.

現在，回到視頻上來。

Level 3.

第 3 級。

Harnessing the power of pain.

利用痛苦的力量

Are you starting to see a pattern now?

你現在開始發現規律了嗎？

Level 1 is annoyance.

第 1 級是煩惱。

Level 2 is anxiety.

第 2 級是焦慮。

Level 3 is pain.

第 3 級是疼痛。

But don't worry.

不過不用擔心。

Even if you stay at level 2 and step outside of your comfort zone once a day for the rest of your life, you'd be better off than almost 90% of all people.

即使你一輩子都停留在第 2 級，每天走出舒適區一次，你也會比幾乎 90% 的人過得更好。

To get into the top 10 percentage points, you need to live by the simple rule of level 3.

要想進入前 10 個百分點，就必須遵守第 3 級的簡單規則。

To do one painful thing each and every day.

每天做一件痛苦的事。

Pain is different from discomfort.

疼痛不同於不適。

It's uncomfortable to put yourself out there and say hi to your crush, but it's only painful if you get rejected.

把自己擺在那裡和暗戀的人打招呼是一件很不舒服的事，但只有被拒絕了才會感到痛苦。

If you don't get rejected, you didn't actually reach level 3.

如果你沒有被拒絕，就說明你沒有達到第 3 級。

Level 3 is intentionally seeking out that pain and making it a daily habit that you actually embrace as a catalyst for real growth.

第三級是有意識地尋找這種痛苦，並把它變成一種日常習慣，讓它成為你真正成長的催化劑。

I know what you're thinking.

我知道你在想什麼。

Why the heck would I do that?

我為什麼要那麼做？

Pain is freaking painful.

疼痛是非常痛苦的。

Nobody likes pain.

沒有人喜歡痛苦。

Pain is like herpes.

疼痛就像皰疹。

It just sucks.

簡直糟透了。

Yeah, while that's true, there's also a deeper truth behind pain.

是的，雖然這是事實，但痛苦背後還有更深層次的真相。

Just like herpes, there's just no way to avoid it in the end.

就像皰疹一樣，最終還是無法避免。

It's coming for you.

它來找你了

You either get ready for it, or you wait around for it like a useless sack of potatoes.

你要麼做好準備，要麼就像一袋沒用的洋芋一樣等著它。

You choose the pain you face, or life ends up choosing for you.

是你選擇了你所面對的痛苦，還是生活最終為你選擇了痛苦。

I choose the controlled pain of the gym.

我選擇健身房的可控疼痛。

Instead of an unknowable pain of being a shriveled, disease-ridden old fat guy, I choose the intentional pain of hard-earned knowledge and experience, rather than the pain that comes from ignorance and regret.

與成為一個乾癟的、疾病纏身的老胖子所帶來的不可知的痛苦相比，我選擇了知識和經驗來之不易所帶來的刻骨銘心的痛苦，而不是無知和悔恨所帶來的痛苦。

Choose the pain you face while you still can.

趁現在還來得及，選擇你所面對的痛苦。

That's why I plank 15 continuous minutes a day.

這就是為什麼我每天要連續平板運動 15 分鐘。

The physical pain and mental fortitude it brings me is my level 3 habit.

它帶給我的身體上的痛苦和精神上的堅韌是我的三級習慣。

This is also why I chose to be an ER doctor.

這也是我選擇當急診科醫生的原因。

On one hand, I hate it because it's stressful, dirty, chaotic, icy death, disease, and suffering every single day I'm there.

一方面，我討厭那裡，因為那裡每天都充滿壓力、骯髒、混亂、冰冷的死亡、疾病和痛苦。

But on the other hand, I love it for those exact reasons too.

但另一方面，我喜歡它也正是因為這些原因。

It reminds me what really matters in life.

它提醒我生命中真正重要的是什麼。

It toughens me up.

這讓我更加堅強。

If I can go from picking out maggots from a dude's infected leg, to digging out feces from a constipated grandma's butthole, to then saving a pregnant lady blinded by a bullet to her head all in the same shift, then yeah, I don't really care if you cut me off in traffic.

如果我能在同一個班次裡，從一個人被感染的腿上摳出蛆蟲，到從一個便祕的老奶奶的屁眼裡挖出糞便，再到救一個被子彈打瞎眼睛的孕婦，那麼是的，我真的不在乎你是否在交通堵塞時攔截我。

Somehow, I've gained just a little bit more perspective in life.

不知不覺中，我對生活有了更多的認識。

Luckily, you don't have to be in extreme situations to feel this way.

幸運的是，您不必在極端情況下才會有這種感覺。

Pain is entirely subjective.

疼痛完全是主觀的。

If a single push-up causes you pain, then you're in business.

如果一個俯臥撐都會讓你感到疼痛，那你就成功了。

And even better, you don't need push-ups.

更棒的是，你不需要做俯臥撐。

You don't have to do anything extra at all.

你根本不需要做任何額外的事情。

Just by being a human being and living your day to day, pain will find you.

只要做人，過好每一天，痛苦就會找上你。

And when it does, you'll be at a very important crossroad.

到那時，你將處於一個非常重要的十字路口。

You can either 1.

您可以 1.

Whine and moan about it like you always do, entertaining thoughts like, why me?

像往常一樣抱怨和呻吟，想著 "為什麼是我？

It's not fair.

這不公平

Poor little me.

可憐的我

And be the helpless victim who learns nothing.

成為一無所知的無助受害者。

Or you can take the high road.

或者，你也可以採取高姿態。

The road that 99% of people will never take.

99%的人都不會走的路。

That road is the road where you say, yeah.

這條路就是你說 "是的 "的路。

This is but another rep in the gym of life.

這不過是人生健身房裡的又一次訓練。

Another chance to get stronger, to gain perspective, to toughen up and be even more prepared for the next one that comes.

又一次機會，讓我們變得更強大，獲得更多的視野，變得更堅強，為下一次的到來做好更充分的準備。

Like everything, this too shall pass.

就像所有事情一樣，一切都會過去。

But before it does, you embrace it.

但在這之前，你要擁抱它。

Thank it with the gratitude it deserves.

以應有的感激之情感謝它。

Because without it, you'll never grow into the person you want to become.

因為沒有它，你永遠無法成長為你想要成為的人。

When you treat it as such, and see it as this amazing thing it is, it actually does become amazing.

當你這樣對待它，把它看作是一件神奇的事情時，它就真的變得神奇了。

Pain isn't the bad guy.

痛苦不是壞人

The bad guy is actually you when you victimize yourself.

當你傷害自己時，壞人其實就是你自己。

Just like pain in the gym is not a bad thing.

就像健身房裡的疼痛不是壞事一樣。

It's a signal of growth, if you treat it as such.

如果你把它當作成長的信號，它就是成長的信號。

If you do the opposite, that is, complain about it, like the, ah, this is annoying, this sucks.

如果你反其道而行之，即抱怨它，比如，啊，這很煩人，這很糟糕。

Then guess what?

你猜怎麼著？

You'll avoid it.

你會避免的。

You'll stop hitting the gym and get that heart attack down the road.

你會停止去健身房鍛鍊，並在路上心臟病發作。

In the end, pain is just pain.

說到底，痛苦就是痛苦。

You are the one that imbues it either with purpose or lets it fester in the bucket of meaningless suffering.

是你賦予它目標，還是讓它在無意義的痛苦中發酵。

I don't know about you, but meaningless suffering sounds like the worst possible timeline.

我不知道你怎麼想，但毫無意義的痛苦聽起來是最糟糕的時間線。

At any rate, getting ahead in life doesn't have to be a hard ask.

無論如何，人生出人頭地並不難。

With this simple 3-step system, there's a very clear ladder of progression you can follow every day.

有了這個簡單的三步系統，你每天都可以按照一個非常清晰的階梯前進。

If you want a reminder of this system, I've created a beautiful canvas in print you can buy from our newly opened official Spoonfed Study store.

如果您想記住這個系統，我製作了一幅精美的帆布印刷品，您可以在我們新開設的 Spoonfed Study 官方商店購買。

Just go to spoonfedstudy.com.

請訪問 spoonfedstudy.com。

It's a great way to support the channel, and as an added bonus, first 10 people to email me a picture of their new canvas or print will get a special gift.

這是支持頻道的好方法，作為額外獎勵，前 10 位通過電子郵件向我發送新畫布或印刷品照片的人將獲得一份特別禮物。

If you want more ideas, sign up for my substack to get ideas just like this one delivered to your inbox, and become a paid member for exclusive articles, commentary, and behind-the-scenes thoughts.

如果你想獲得更多創意，請註冊我的子包，我將把類似的創意發送到你的收件箱，成為付費會員還能獲得獨家文章、評論和幕後想法。

If you want your very own custom-made character doodle to be part of all future video scenes I draw, then become a Patreon member.

如果你想在我今後繪製的所有視頻場景中都有自己定製的角色塗鴉，那就成為 Patreon 會員吧。

You can be yourself, a dog, or even a rock.

你可以是自己，也可以是一隻狗，甚至是一塊石頭。

Possibilities are endless.

可能性是無窮無盡的。

And finally, as always, subscribe, go tell your friends, your grandma, and your pet hamster.

最後，請一如既往地訂閱，並告訴你的朋友、奶奶和寵物倉鼠。

Smell you later!

稍後再聞！