So, oh boy, let's just have a great trip, sorry.

所以，哦，孩子們，讓我們度過一個愉快的旅程吧，抱歉。

Nope, get me off of this boat.

不，讓我離開這條船。

What we want in that moment is for the captain to walk out and say, Hi, my name is Montana Von Fliss, I'll be your captain for this journey, let's have a great trip.

在那一刻，我們希望船長走出來說："嗨，我叫蒙塔娜-馮-弗里斯，我將是你們這次旅程的船長，讓我們度過一段美好的旅程。

The point is, when you are the speaker, you are the captain for that journey, and how you show up really matters.

重點是，當你是演講者時，你就是這段旅程的船長，你如何出現真的很重要。

For the last 17 years, I've coached thousands of speakers all over the world, from big tech companies to small startups, and everyone, from new hires to CEOs of Fortune 500 companies want to know, how do you show up and look confident?

在過去的 17 年裡，我輔導了世界各地數以千計的演講者，從大型科技公司到小型初創企業，從新員工到《財富》500 強公司的首席執行官，每個人都想知道，如何才能自信地亮相？

So I'd like to share my top five tips for how to be confident, even if you're not.

是以，我想與大家分享我的五大祕訣，即使你不自信，也要自信。

So let's break it down.

那我們就來分析一下。

What was the difference between those two captains?

這兩位船長有什麼不同？

What did you see?

你看到了什麼？

What did you hear?

你聽到了什麼？

And not just, you know, one seemed nervous, one seemed confident, but what was I doing differently to make you think that?

而不僅僅是，你知道，一個看起來很緊張，一個看起來很自信，但我做了什麼不同的事情讓你這麼想？

Different volume, different words, certainly different body language, but the truth is, I wasn't actually feeling particularly confident, I was just making certain physical and vocal choices to make you think that.

不同的音量、不同的語言，當然還有不同的肢體語言，但事實上，我並不是特別自信，我只是在肢體和聲音上做了一些選擇，讓你覺得我很自信。

You can do that too.

你也可以這樣做。

Anyone can do this.

任何人都能做到這一點。

So what are those confident looking choices?

那麼，這些充滿自信的選擇是什麼呢？

Number one, turn up the energy and speak up.

第一，鼓足幹勁，大聲疾呼。

When you speak up, even just a little bit, it reads as confident.

當你大聲說話時，哪怕只是一點點，也會讓人覺得你很自信。

And you don't have to shout.

你也不必大喊大叫。

Think about it this way.

這樣想吧。

On a scale of one to 10, aim for a five.

從 1 到 10 分，目標是 5 分。

Yes, it goes to 11, but you can just aim for a five.

是的，它會升到 11，但你可以只瞄準 5。

I'm here at a five right now.

我現在在五號廳。

I can bring it back down to a three down here, nervous captain was down here, and then we bring it back up to a five, and it sounds prepared, positive, and confident.

我可以把它降到 3 分，緊張的隊長在這裡，然後我們再把它升到 5 分，聽起來有準備、積極、自信。

So turn up the energy and speak up.

是以，請鼓足幹勁，大聲疾呼。

Number two, pause like a boss.

第二，像老闆一樣暫停。

Nervous speakers tend to talk really fast, right?

緊張的發言者往往語速很快，對嗎？

And then when they do have a pause, they fill it in with verbal filler, likes and ums.

當他們有停頓的時候，他們就會用語言填充，比如 "喜歡 "和 "嗯"。

However, if you try to speak more slowly, it just sounds like this, right?

但是，如果你試著說慢一點，聽起來就會是這樣，對嗎？

And that's not better.

這還不算更好。

So instead, make strategic pauses.

是以，取而代之的是戰略性停頓。

Pause in transition.

暫停過渡。

Pause for emphasis.

停頓一下，以示強調。

Pause like a boss.

像老闆一樣暫停

Number three, superhero stance.

第三，超級英雄的姿態。

Imagine you are a superhero.

想象你是一個超級英雄。

You can do it from your chair.

你可以坐在椅子上做。

How would a superhero sit?

超級英雄會怎麼坐？

Yes, let that change your posture.

是的，讓它改變你的姿勢。

I see you, yes.

我看見你了，是的。

Let that bring a smile to your face and have some better eye contact.

讓微笑綻放在你的臉上，讓眼神交流更加融洽。

All of that reads as confident, and pretending to be a superhero is just a super quick way to have confident-looking body language.

所有這一切讀起來都很自信，而假裝成超級英雄只是一種超級快速的肢體語言。

Now, this one also goes to 11.

現在，這個也是 11。

But you can just aim for a five, and that will be great.

但你可以把目標定在 5 分，這樣就很好了。

Tuck in that cape and go save the day.

穿上斗篷，去拯救世界。

And you can stand in superhero backstage to boost your confidence, but I'm saying bring that superhero stance on stage so that your audience sees you as confident.

你可以在後臺站成超級英雄來增強自信，但我想說的是，把超級英雄的姿態帶到舞臺上，讓觀眾看到你的自信。

And if you need an easy shortcut, just make the shape.

如果您需要簡單快捷的方法，只需製作形狀即可。

Just make the shape of a confident person.

只要做出一個自信的人的形狀就可以了。

The audience cannot read your mind.

觀眾無法讀懂你的心思。

They don't know how you're feeling, so just make the shape, and they will go with it.

他們不知道你的感受，所以只需做出形狀，他們就會順其自然。

Like if you came over to my house for dinner, and I opened up the door, and I was like, Hi, come on in.

比如你來我家吃晚飯，我打開門，就說，嗨，進來吧。

We're having chicken.

我們在吃雞肉

You'd be like, oh, is this a bad time?

你會想，哦，現在時機不好嗎？

You know, you've got to make the shape of a good host.

你知道，你必須塑造一個好主人的形象。

Make the smile shape, right?

做出微笑的形狀，對嗎？

Instead of crossed-arm shape, open up.

不要採用交叉臂的形狀，而要打開。

Hi, welcome.

嗨，歡迎。

Come on in.

進來吧

If you're not sure if you're making confident-looking choices, you can just video yourself and watch it back.

如果你不確定自己是否做出了自信的選擇，可以錄下自己的視頻，然後回看。

I feel like I just saw you say, not doing that one.

我覺得我剛看到你說 "不做那個"。

I know.

我知道

Most people don't like to watch themselves.

大多數人都不喜歡看自己。

I get it.

我明白了。

But wouldn't you rather make that adjustment before you're in front of your audience?

但是，你難道不想在面對聽眾之前做出調整嗎？

Yes.

是的。

Videoing yourself is a great way to check in to see that you're doing the techniques, but also to see that it's still authentically you, your version of confident captain.

錄製自己的視頻是一種很好的方式，既能檢查自己是否掌握了技巧，又能看到視頻中的自己是否是真實的自己，是否是自己版本的自信隊長。

Now, how can you do all of these things on performance day?

那麼，如何才能在表演日做到這些呢？

Number four, practice with purpose.

第四，有目的地練習。

So make yourself a rehearsal schedule.

是以，請為自己制定一個排練時間表。

Put it in your calendar.

把它記在你的日曆上。

You can give yourself a little treat when you do a run-through, and make it practice with purpose by giving yourself a specific goal or layering in one new confident captain technique each day.

你可以在練習時給自己一點小獎勵，每天給自己一個特定的目標或加入一個新的自信隊長技巧，讓練習變得有目的性。

If it's a week before your event, aim to run it all the way through at least once a day.

如果是在活動前一週，目標是每天至少運行一次。

And if you don't have time for a full run-through, just take the opening, closing, run that three times in a row from anywhere.

如果你沒有時間進行一次完整的演練，就把開場、結尾，從任何地方連續演練三次。

When you're in the shower, when you're walking your dog, when you're making a meal for your kids.

當你洗澡的時候，當你遛狗的時候，當你為孩子做飯的時候。

I know my kids are very used to me walking around the house talking to myself.

我知道我的孩子們已經習慣了我在家裡自言自語。

Whatever you need to do to get in those repetitions.

無論你需要做什麼，都要進行這些重複。

And don't be afraid of overpractice.

不要害怕過度練習。

Don't let that stop you.

不要是以而放棄。

You can just let go of your verbatim script if it's starting to sound robotic.

如果你的逐字稿聽起來像機器人，你就可以放手了。

And you can still use bullet point speaker notes to remind yourself of what you would like to say and to invite you to say it a little bit differently each time to keep it fresh.

你還可以使用要點發言人筆記來提醒自己想說什麼，並請你每次都以不同的方式說出來，以保持新鮮感。

And let me be clear.

讓我把話說清楚。

By practice, I mean standing up, saying it out loud, imagining your audience and inviting them in, clicking through your slides, doing it as much like it will be on the day, whether it's virtual or in person.

我所說的練習，是指站起來，大聲說出來，想象你的聽眾並邀請他們進來，點擊你的幻燈片，做得和當天一樣，不管是虛擬的還是親自的。

And I know it might feel a little funny saying it out loud to yourself.

我知道，對自己大聲說出來可能會覺得有點可笑。

But think about when you learn a new sport or when you practice a musical instrument.

但是，想想你在學習一項新運動或練習一種樂器時的情形。

If you had a piano concert on Friday and you got new music on Monday, would you only read your music every day and then play it for the very first time at the concert on Friday?

如果週五有一場鋼琴音樂會，而你在週一收到了新樂譜，你會每天只讀樂譜，然後在週五的音樂會上第一次彈奏嗎？

No way.

不可能

And yet I see speakers do this all the time.

但我經常看到演講者這樣做。

Give yourself a chance.

給自己一個機會。

Practice helps everything.

實踐有助於一切。

And it can really boost your confidence to practice with purpose by layering in one new technique each day.

而且，每天有針對性地練習一種新技巧，確實能增強你的信心。

Okay.

好的

Those first four techniques, they're all about how to appear confident regardless of how you're feeling.

前四種技巧都是關於如何讓自己無論心情如何都顯得自信。

I've got one more technique for you.

我還有一個技巧要告訴你。

And it's a big one.

而且是個大問題。

But this is the real gem.

但這才是真正的精品。

It's the one that makes all the others shine.

是它讓所有其他產品熠熠生輝。

This is number five.

這是第五個。

The silent sentence.

無聲的句子

This is about what you choose to tell yourself.

這與你選擇告訴自己什麼有關。

I've been a professional actor since I was a kid.

我從小就是一名職業演員。

And I have always loved going on stage as an actor, as a speaker, as an emcee.

我一直喜歡上臺表演、演講和主持。

And at the same time, I have often been not just nervous.

與此同時，我經常感到的不僅僅是緊張。

Sometimes downright terrified to step on a stage.

有時甚至害怕踏上舞臺。

I'm shaking. And I'm like, what was I thinking?

我在發抖 我在想，我到底在想什麼？

Why do I do this to myself?

我為什麼要這樣對自己？

And all these unhelpful voices flood in.

所有這些無益的聲音都湧了進來。

And I just tried to make it stop, push it away.

我只是想讓它停下來，把它推開。

And, of course, that never worked.

當然，這從未奏效。

And I kept going on stage because I love it.

我一直站在舞臺上，因為我熱愛它。

And years later, when I became a speaker coach, I got asked to do all these professional presentations.

多年後，當我成為一名演講教練時，我被要求做所有這些專業演講。

And they went well.

而且進展順利。

But I still had no way to deal with that massive anxiety.

但我仍然沒有辦法應對這種巨大的焦慮。

And I was like, what can I do?

我想，我能做些什麼呢？

And I thought, well, what am I telling myself?

我想，我是怎麼對自己說的？

What if you mess up?

如果你搞砸了怎麼辦？

You better be perfect.

你最好是完美的。

I realized I was giving myself an impossible instruction to be perfect.

我意識到，我在給自己下達一個不可能做到完美的指令。

And that really was not working.

而這確實行不通。

But what would work?

但怎樣才能行得通呢？

What would be a better message?

什麼資訊會更好？

And to figure that out, I had to go back to square one.

為了解決這個問題，我不得不回到起點。

Like, what do I want?

比如，我想要什麼？

Why did I say yes to this speaking gig?

我為什麼會答應這次演講？

What is my deeper purpose here?

我在這裡的深層目的是什麼？

And I realized at the heart of it, I just want to help my audience to the best of my ability.

我意識到，從根本上說，我只是想盡我所能幫助我的聽眾。

And when I said that, I noticed everything change.

當我說出這句話時，我發現一切都變了。

And that's where I found my first silent sentence.

就在這裡，我發現了我的第一個無聲句子。

I want to help my audience to the best of my ability.

我想盡我所能幫助我的聽眾。

When I said it, even silently to myself, it acted like this override switch.

當我說這句話時，哪怕是默默地對自己說，它就像一個超馳開關。

Like, I might still be shaking and sweating, but now I have this higher goal, this deeper purpose, and everything aligned to that, and that became my highest priority.

比如，我可能仍在顫抖、流汗，但現在我有了更高的目標、更深層次的目的，一切都與之相一致，這成了我最優先考慮的事情。

I want to help you.

我想幫你

And now that thought replaced those unhelpful thoughts, and everything went better in my performance.

現在，這種想法取代了那些無益的想法，我的一切表現都變得更好了。

And I was like, yes!

我當時想，是的！

It worked!

成功了

Yay!

耶

And then I was like, wait.

然後我就想，等等。

How do I do this every time?

我怎樣才能每次都這樣做？

Especially when the stakes are high.

尤其是在事關重大的時候。

And it dawned on me, like, if I'm writing and crafting the words I say out loud, why not write and craft the words I say silently to myself?

我恍然大悟，既然我在寫作和創作我大聲說出來的話，為什麼不寫作和創作我默默對自己說的話呢？

Put it in the script.

把它寫進劇本里。

It's the silent part of the script.

這是劇本中沉默的部分。

So now, every time I rehearse, every time I walk onto a stage, every time I join a virtual meeting, I say the following new and evolved silent sentence.

是以，現在，每當我排練，每當我走上舞臺，每當我參加虛擬會議，我都會說下面這句新的、進化過的無聲句子。

I invite you to be here with me while I am here with you so that I can make this easier for you.

我邀請你和我在一起，我也和你在一起，這樣我就能讓你更輕鬆。

Now, that invitation to myself to be present, that's my definition of stage presence.

現在，邀請自己出現在舞臺上，這就是我對舞臺存在感的定義。

Being present.

在現場。

And that invitation to the audience to be my partner, that reminds me these are friends, not foes, and I am choosing to be here.

邀請觀眾成為我的夥伴，提醒我這些都是朋友，而不是敵人，我選擇來到這裡。

And now I'm not just making the shape of a good host, I really am a good host because I am genuinely welcoming you to my world.

現在，我不僅僅是在塑造一個好主人的形象，我真的是一個好主人，因為我在真心誠意地歡迎你們來到我的世界。

Now, how do you go about finding your silent sentence?

現在，你該如何找到你的無聲句子呢？

What do you want?

你想要什麼？

What's your deeper purpose?

你更深層次的目的是什麼？

You could be like me, and you might just want to help people.

你可能和我一樣，只是想幫助別人。

Or it could be something more specific.

也可能是更具體的事情。

For example, you might want at least one person in your audience to walk out and take a CPR class.

例如，你可能希望聽眾中至少有一個人走出去參加心肺復甦課程。

Or maybe you're just super excited to have this experience or share with them some cool solution you have for their problem.

又或者，你只是超級興奮能有這樣的經歷，或者與他們分享你為他們的問題找到的很酷的解決方案。

You get to fill in the blank and decide what you want to accomplish.

你可以填空，決定自己想要實現的目標。

And this is not about graduating to some higher level of being where you never again feel nervous.

這並不是要讓你升級到某個更高的境界，從此不再感到緊張。

I know I haven't.

我知道我沒有。

I was feeling it pretty big about 15 minutes ago getting ready to walk on this stage, and I am and probably always will be a recovering perfectionist.

大約 15 分鐘前，準備走上這個舞臺時，我的感覺非常強烈，我是一個完美主義者，而且可能永遠都是。

That is a well-worn pathway in my brain.

這在我的大腦中是一條行之有效的路徑。

It is there, it exists, it cannot be erased.

它就在那裡，它存在著，無法抹去。

But now I have this other pathway.

但現在我有了另一條路。

And when big moments like this come up, I get to choose.

當這樣的重要時刻來臨時，我可以做出選擇。

And that's what I was doing back there in the wings.

這就是我在後面做的事。

I was choosing to gently insist on repeating my silent sentence to set myself up for success.

我選擇輕輕地堅持重複我的默唸，為自己的成功做好準備。

What we tell ourselves really matters.

我們對自己說什麼真的很重要。

We follow our own instructions all day long.

我們整天聽從自己的指令。

Our whole selves are always listening.

我們的整個自我始終在聆聽。

So when you notice something isn't going well or you're fearing something might not go well in the future, use this checklist.

是以，當你發現有些事情進展得不順利，或者你擔心將來有些事情會進展得不順利時，請使用這份清單。

What am I telling myself?

我在對自己說什麼？

What's being broadcast?

廣播什麼？

Then replace that with a better sentence to help set you up for where you'd like to go.

然後用一個更好的句子來代替它，幫助你設定你想去的地方。

And most importantly, put it in the script and practice it.

最重要的是，將其寫入劇本並加以練習。

Practice it just as much as the words you say out loud.

要像大聲說話一樣練習。

So if you're running your intro in the shower three times in a row, it would go silent bit, out loud bit.

是以，如果你在淋浴時連續三次播放你的開場白，它就會無聲地播放，大聲地播放。

Silent, out loud.

無聲，大聲。

Silent, out loud.

無聲，大聲。

Until it is inextricably linked.

直到密不可分。

And it is just a part of your process.

這只是你工作過程的一部分。

And it is repeatable and reliable.

而且它是可重複的、可靠的。

And then it's just there for you when you need it.

當你需要的時候，它就會出現在你面前。

Now I want to leave you with this final thought.

現在，我想把最後的想法留給你們。

When you're at home and you're practicing some of these techniques, like turn up the energy and speak up, pause like a boss, superhero stance, practice with purpose, and your silent sentence.

當你在家裡練習這些技巧時，比如提高能量，大聲說話，像老闆一樣停頓，超級英雄的姿態，有目的的練習，以及你的無聲句。

Please know that it might feel uncomfortable at first because it's new and that is normal.

請知道，剛開始可能會感覺不舒服，因為這是新的，這很正常。

But think back to when I was demonstrating the nervous captain at the top.

但回想一下，當我在上面演示緊張的船長時。

How did that make you feel?

你有什麼感覺？

And then when the confident captain came out, oh, what a relief.

然後，當自信滿滿的船長走出來時，哦，真是如釋重負。

Now I can just sit back and enjoy the ride.

現在，我可以坐享其成了。

Remember that feeling of safety you had as an audience member.

記住你作為觀眾的那種安全感。

And bring that into your next rehearsal.

下次排練時也要這樣做。

You can give that gift to your audience.

你可以把這份禮物送給你的閱聽人。

Reach outside your comfort zone to make your audience feel safe by making the choices of a confident captain.

走出自己的舒適區，做出自信船長的選擇，讓聽眾感到安全。

And who knows?

誰知道呢？

You might even have fun.

你甚至還能從中獲得樂趣。

Have a great trip.

旅途愉快

Thank you.

謝謝。