Name: 增強自信的六種行為 | 艾米莉-詹森 | TEDxReno (Six behaviors to increase your confidence | Emily Jaenson | TEDxReno)
Uploaded: 2025-01-16T14:10:38.000Z
Duration: 10 min 13 s

過去簡單式

When I was in high school, my mom asked me to order a pizza for the family on a Friday night.

我上高中時，媽媽讓我在週五晚上為全家人訂一份披薩。

形容詞比較級

I looked up the phone number in the phone book and promptly handed the phone to my older brother to place the call.

我在電話簿上查到了電話號碼，馬上把電話交給哥哥讓他打過去。

進階程度副詞句型

我太害羞了，不敢和陌生人說話。

Fast forward to college at the University of Illinois, my first time away from my small town.

轉眼到了伊利諾伊大學，這是我第一次離開小鎮。

I spent the first several weeks crying in my dorm room, too homesick to partake in early freshman partying.

最初的幾個星期，我在宿舍裡哭泣，因為太想家而無法參加新生派對。

The one frat party I did attend was so disappointing, I wanted to trade in my books, abandon my major and head back home to my small town.

我參加過的一次兄弟會聚會讓我大失所望，我想把書本換掉，放棄我的專業，回到我的小鎮老家去。

The confident behaviors I needed to pursue this dream were not yet available, and when I looked around at the confident students walking around me around campus, heads held high, pursuing a dream that they had set out to achieve, I wanted that kind of confidence, too.

當我環顧四周，看著身邊自信滿滿的學生們昂首挺胸地走在校園裡，追逐著自己的夢想時，我也想擁有這樣的自信。

But my behaviors did not align with these confident attitudes.

但我的行為與這些自信的態度並不一致。

Crying in my dorm room, shying away from social engagement, not showing up for class because I was worried others were smarter than me, these were not going to lead me to achieve my goal, so what I knew is that I needed to change.

在寢室裡哭泣、逃避社交活動、因為擔心別人比我聰明而不來上課，這些都不會讓我實現自己的目標，所以我知道我需要改變。

Research tells us that in order to get people to change, you need to not start with the attitudes, but with the behaviors associated with those attitudes.

研究告訴我們，要想讓人們改變，不能從態度入手，而是要從與這些態度相關的行為入手。

When people can see themselves behaving differently, they then begin to act differently.

當人們看到自己的行為與眾不同時，他們就會開始採取不同的行動。

So the questions for me were, who am I, who do I want to become, and how does this person I want to become behave?

是以，我面臨的問題是：我是誰，我想成為誰，以及我想成為的這個人如何表現？

The answers were that I wanted a successful career, one that meant something, allowed me to contribute, and for me, that was defined as a career as a sports executive.

答案是，我想要一份成功的職業，一份有意義的職業，一份能讓我做出貢獻的職業，而對我來說，這就是體育管理者的職業。

In order to achieve this goal, I needed to begin to act more confidently.

為了實現這個目標，我需要開始更自信地行動。

Because 13 years later, I became the first female general manager of a AAA baseball team in nearly 20 years.

因為 13 年後，我成為了近 20 年來 AAA 棒球隊的第一位女總經理。

Thank you.  I also went on to host the Leadership is Female podcast, where I've interviewed over 90 female executives in sports, an industry that's over 80% male at management level and above.

謝謝。  我還主持了 "女性領導力"（Leadership is Female）播客，採訪了 90 多位體育界的女性高管，而在體育界，80% 以上的管理層及以上都是男性。

And time after time, these women have told me that the number one skill they've improved in order to earn their spot at the top of the sports industry is confidence.

這些女性一次又一次地告訴我，為了在體育行業的頂端贏得一席之地，她們所提高的首要技能就是自信。

They, like me, did not possess this confidence necessary to increase their level in their career from the get-go.

他們和我一樣，並不具備從一開始就提高事業水準所需的自信。

They had to work on the behaviors associated with this attitude in order to propel their career forward.

他們必須努力改進與這種態度相關的行為，以推動自己的事業向前發展。

So I'm here today to share with you six behaviors you can start today to increase your confidence.

是以，我今天在這裡與大家分享六種可以從今天開始增強自信的行為。

Why is it important to increase our confidence?

How would you behave or what could you achieve if you were 10 times more confident?

如果你的自信增加 10 倍，你會如何表現自己或取得什麼成就？

I spoke with a woman about her first time doing sideline reporting at a nationally televised basketball game.

我和一位女士聊起了她第一次在全國轉播的籃球比賽中做邊線報道的經歷。

She was shaking in her heels, standing courtside, nerves overtaking her until she heard something familiar in her headset.

她站在球場邊，緊張得腳跟都在發抖，直到她聽到耳機裡傳來熟悉的聲音。

We'll be on in five, and three, two, one, you're live.

我們五秒後開始直播 三、二、一，直播開始

And she performed with excellence, the nerves melting away.

她的表演非常出色，緊張的情緒一掃而光。

She's an athlete, a former basketball player used to performing on the court by the clock, and the tactic remained true.

她是一名運動員，曾經是一名籃球運動員，習慣於在球場上按部就班地表演，戰術依然正確。

Counting will get you started, and momentum will keep you going.

數數會讓你開始，而動力會讓你繼續。

I've had more uncomfortable conversations than I care to recall, but one I'll share with you today.

我經歷過的令人不舒服的對話多得記不清了，但今天我要和你們分享的是其中的一次。

I vividly remember standing on the warning track of the baseball field 45 minutes before game time, looking at the opposing manager and his team wearing the wrong color uniform.

我清楚地記得，在比賽開始前 45 分鐘，我站在棒球場的警戒線上，看著對方的經理和他的隊員穿著顏色不對的隊服。

I wanted to turn and run back up to my office and hide, but instead, I faced him head on, and I said in my mind, three, two, one, go, and I started walking towards him.

我想轉身跑回我的辦公室躲起來，但我還是直面他，心裡默唸著：三、二、一，走，然後我開始朝他走去。

And when I arrived, we had a very uncomfortable conversation about his team wearing the wrong color uniform.

當我到達時，我們就他的球隊穿錯了隊服顏色的問題進行了一次非常不愉快的談話。

Yes, I had asked these grown men to change their clothes.

是的，我讓這些大男人換了衣服。

But when I asked myself, who am I and how do I behave?

但當我捫心自問：我是誰，我該如何做人？

The answer was that I'm a person who's not too shy to stand up for what I believe, what is right, and stand up to conflict.

我的回答是，我是一個不怯懦的人，敢於堅持自己的信念，堅持正確的事情，敢於面對衝突。

Counting got me started, and momentum kept me going.

數數讓我開始，動力讓我繼續。

Number two, what if you only had to be brave for a total of 20 seconds?

第二，如果你只需要勇敢地表現 20 秒鐘呢？

This behavior helped me enormously when I published my podcast, Leadership is Female, bold title and all, for all the world to see, hear, critique, and have their opinions.

當我發佈我的播客 "女性領導力"（Leadership is Female）時，這種行為給了我很大的幫助。

I vividly remember sitting on the carpet of my closet floor, holding my computer, looking at the upload button, thinking to myself, does it need any more edits?

我清楚地記得，我坐在衣櫃地板的地毯上，抱著電腦，看著上傳按鈕，心想：還需要修改嗎？

And I told myself, Emily, give yourself 20 seconds of courage.

我告訴自己，艾米麗，給自己 20 秒鐘的勇氣。

I kept breathing, and the world kept turning, and the podcast grew into what it was meant to be, all because of 20 seconds of courage.

我不停地呼吸，世界不停地轉動，播客也發展成了它本來的樣子，這一切都是因為 20 秒鐘的勇氣。

Not metaphorically speaking, actually take a seat at the table.

不是打比方，而是真正坐在桌邊。

I spoke with a woman who represents some of the biggest names in baseball, and she told me a story about taking a seat at the table.

我採訪了一位代表棒球界一些大牌球星的女士，她給我講了一個關於 "入座 "的故事。

She noticed women waiting around the edges of the room, waiting for the seats to be filled, and worse yet, she was doing it too.

她注意到一些婦女在房間的邊緣等待座位被佔滿，更糟糕的是，她也在這樣做。

In order to become the more confident woman that she envisioned herself to be, she needed to go in, sit down, speak her mind, and get the deal done.

為了成為她心目中更加自信的女人，她需要走進去，坐下來，說出自己的想法，並完成交易。

That started with one simple action, taking a seat at the table.

這始於一個簡單的行動，那就是在會議桌前就座。

Number four, cheer for other people's success.

They say that women will pull up the ladder behind them.

他們說，女人會在她們身後拉起階梯。

What if you extended a hand back to lead her forward?

如果你向後伸出一隻手，引導她前進呢？

What if you celebrated the success of a colleague, rather than feeling sorry for yourself that it was not you accepting the accolades?

如果你為同事的成功而慶祝，而不是為接受榮譽的不是自己而自怨自艾呢？

Confident people celebrate the success of others, rather than feeling threatened.

自信的人慶祝他人的成功，而不是感到威脅。

Think of this great quote from Amy Poehler, good for her, not for me.

想想艾米-波勒（Amy Poehler）的這句名言吧，對她有好處，對我沒有好處。

It turns that pit in your stomach of, oh, she did that, and I'm still here into, yes, good for her, not for me.

它讓你從 "哦，她做了那樣的事，而我還在這裡 "變成 "是的，對她好，對我不好"。

And when my time comes, isn't it going to be great to have the support of so many people around me?

當我的大限到來時，有這麼多人在我身邊支持我，豈不美哉？

Wins are so much better celebrated together.

Recently, a woman was promoted to chief marketing officer of a major sports league.

最近，一位女性晉升為一家大型體育聯盟的首席營銷官。

The offer to interview, and ultimately land the job, came after her public celebration and sincere congratulatory outreach to the newly named female league president.

在她公開慶祝並真誠地向新上任的女聯盟主席表示祝賀之後，她獲得了面試的機會，並最終得到了這份工作。

Confident people support those around them.

Number five, bolster your confidence for a new activity through your already great performance in another.

第五，通過你在另一項活動中的出色表現來增強你對新活動的信心。

What is easier today than it was one year ago?

與一年前相比，今天什麼更容易？

Those answers is where your confidence is born.

Confidence is born in all we've already done and already achieved.

自信源於我們已經做過的、已經取得的成就。

Recently, a woman I interviewed on the Leadership is Female podcast was going after a big, big promotion at a top team.

最近，我在 "女性領導力 "播客中採訪了一位女性，她正準備在一個頂級團隊中獲得很大很大的晉升。

Before she went in to pitch her boss, she reviewed her current job description, made notes of her accolades in all areas mentioned, and then was prepared with the examples and the confidence of the success she had in the past.

在去向老闆推銷之前，她回顧了自己目前的工作描述，記下了自己在所有提到的領域中的榮譽，然後準備好了自己過去成功的例子和信心。

Use your prior success to propel yourself forward.

How often do we reach our goals and then just immediately move on?

我們有多少次在達到目標後又立即繼續前進？

When we do this, the recollection of that success is diminished.

當我們這樣做時，對成功的回憶就會減少。

How can we confidently move forward if we can't remember what we achieved?

如果我們無法回憶起我們所取得的成就，我們又怎能自信地向前邁進？

Best or worse yet, link that accomplishment to stress.

最好還是把這種成就與壓力聯繫起來。

Find ways to celebrate that are meaningful to you, like creating a highlight reel in your cell phone of your most proud accomplishments.

尋找對自己有意義的慶祝方式，比如在手機裡製作一個最值得驕傲的成就集錦。

Take your team out for celebratory drinks when you close the big deal.

完成大交易時，帶團隊出去喝慶祝酒。

Buy yourself a massage or maybe order a pizza when you reach your personal goals.

當你達到個人目標時，給自己買一次按摩，或者叫一份披薩。

This will create a marker in your brain to rewire and reinforce the behaviors that led to the success in the first place.

這將在你的大腦中形成一個標記，重新連接並強化當初導致成功的行為。

I've come a long way from the girl who couldn't order a pizza to the woman who became GM of a minor league baseball team, started a podcast, and delivered a TEDx talk.

從一個不會點披薩的女孩，到現在成為小聯盟棒球隊的總經理、開播客、發表 TEDx 演講，我已經走了很長的路。

All because I made the decision to become a more confident person.

這一切都是因為我決定成為一個更自信的人。

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增強自信的六種行為 | 艾米莉-詹森 | TEDxReno (Six behaviors to increase your confidence | Emily Jaenson | TEDxReno)

awkward

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reinforce

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