Name: 你不需要十年計劃。你需要的是嘗試。| 安妮-勞爾-勒庫納夫 (You don’t need a 10-year plan. You need to experiment. | Anne-Laure Le Cunff)
Uploaded: 2025-07-19T22:22:33.000Z
Duration: 18 min 53 s

We're all staring at a giant leaderboard with social media where we can see how other people are progressing their success.

在社交媒體上，我們都盯著一個巨大的排行榜，可以看到其他人是如何取得成功的。

反身代名詞

Where we keep on comparing ourselves to each other, asking, is this person being faster?

我們不停地相互比較，問：這個人是不是更快？

This creates toxic productivity when we overwork ourselves just trying to climb those ladders as quickly as possible.

當我們為了儘快爬上這些梯子而過度勞累時，就會產生有毒的生產力。

We feel like if we manage to be successful, then we'll be happy.

我們覺得，只要我們能成功，我們就會快樂。

Because of that, we try to build systems, we try to stick to routines, and we try to go through very long lists of tasks, often ignoring our mental health in the process.

正因為如此，我們試圖建立系統，我們試圖按部就班，我們試圖完成一長串的任務，在這個過程中，我們往往忽視了自己的心理健康。

But when you ask happy people how they discovered their passion, and if they give you an honest answer, they'll tell you they stumbled upon it.

但是，當你問快樂的人他們是如何發現自己的激情時，如果他們誠實地回答你，他們會告訴你他們是偶然發現的。

What we can learn from that is that finding your purpose in life is not really about seeking it, obsessing over it, or applying a plan, but instead it's about following your curiosity, experimenting, exploring, trying new things, and trusting that you will figure out what is the thing that makes you excited to wake up in the morning.

我們可以從中學到的是，找到自己的人生目標，其實並不是要去尋找它、執著於它，或者應用一個計劃，而是要追隨自己的好奇心、實驗、探索、嘗試新事物，並相信自己會找出讓自己早上醒來時興奮不已的東西。

I'm a neuroscientist and the author of Tiny Experiments, How to Live Freely in a Goal-Obsessed World.

我是一名神經科學家，也是《微小實驗：如何在目標至上的世界裡自由生活》一書的作者。

A lot of us are currently experiencing cognitive overload, and there are many reasons for that.

我們中的很多人目前都在經歷認知超載，這有很多原因。

The world is changing fast, and we're trying to hoard as much information as possible to understand what's going on around us.

世界瞬息萬變，我們試圖囤積儘可能多的資訊，以瞭解周圍發生的一切。

We're trying to be as productive as possible in order to keep up, again, with this world that keeps on changing.

我們正在努力盡可能地提高工作效率，以便再次跟上這個不斷變化的世界。

In essence, there is a lot more to think about on a daily basis, but our brains haven't evolved.

從本質上講，我們每天需要思考的事情還有很多，但我們的大腦還沒有進化。

They're still the same that they were thousands of years ago.

This creates anxiety because we keep asking ourselves, how am I doing?

這會讓我們產生焦慮，因為我們會不停地問自己：我做得怎麼樣？

Tiny Experiments offer an alternative to this maximalist approach, where instead of going for the bigger thing, you go for the thing that is most likely to bring you discovery, fun, enjoyment, and that is based on your curiosity rather than an external definition of success.

微小實驗 "為這種最大化的方法提供了另一種選擇，即不要追求更大的東西，而是追求最有可能給你帶來發現、樂趣和享受的東西，它是基於你的好奇心，而不是外在的成功定義。

A linear model of success is based on a fixed outcome that we try to get to.

成功的線性模式是基於我們試圖達到的固定結果。

It implies that first you do A, then B, then C, and then you'll be successful.

這意味著首先要做 A，然後做 B，最後做 C，然後你就會成功。

There are lots of problems with a linear model of success.

One of them is that it assumes that you know where you're going, which might not always be the case.

其中一個原因是，它假定你知道自己要去哪裡，而事實可能並非總是如此。

Another one is the assumption that wherever you want to go right now is where you will want to go in a few years from now.

另一個假設是，你現在想去的地方就是幾年後你想去的地方。

Our world is evolving, and you should allow yourself to change the direction of your ambitions with the world as the world changes.

我們的世界在不斷髮展，你應該允許自己隨著世界的變化而改變自己的理想方向。

There's a famous quote that has been attributed to a lot of different psychologists, including Viktor Frankl, and that says that our freedom lies within the gap between stimulus and response.

包括維克多-弗蘭克爾在內的許多不同的心理學家都說過一句名言：我們的自由就在刺激與反應之間。

What that means is that whenever we find ourselves in a situation or whenever we face a trigger, there is a little gap between that trigger and our response, and in that gap lies the freedom to make a choice.

這意味著，每當我們發現自己處於某種境地或面臨某種觸發因素時，在觸發因素和我們的反應之間就會有一個小小的間隙，而在這個間隙中就蘊含著做出選擇的自由。

Are we going to go for the automatic response, the one we have no control over, or are we going to pause and ask ourselves, how do I want to respond to this situation?

我們是要做出我們無法控制的自動反應，還是要停下來問問自己，我想如何應對這種情況？

Whenever we face a disruption in our life, it's very tempting to try and immediately solve the actual problems that arise from that disruption.

每當我們面對生活中的干擾時，都很想立即解決干擾帶來的實際問題。

We completely ignore the emotional experience.

Affective labeling means labeling your emotions.

情感標籤是指給自己的情感貼上標籤。

It really just means putting words to feelings, and it's incredibly helpful because it allows you to better connect and understand your emotions so you can manage them better.

這其實就是用語言來表達情感，它能讓你更好地聯繫和理解自己的情緒，從而更好地管理自己的情緒，是以對你的幫助非常大。

This allows us to reduce activity in the amygdala, which is involved in unconscious emotional processing, and to increase activity in the prefrontal cortex, which is involved in rational thinking.

這樣，我們就能減少杏仁核的活動（杏仁核參與無意識的情緒處理），增加前額葉皮質的活動（前額葉皮質參與理性思考）。

It's really just about picking a word to describe your current emotion, and if you can't find the right word, there is research showing that describing a landscape is also a great way to practice affective labeling.

如果你找不到合適的詞，有研究表明，描述風景也是練習情感標記的好方法。

So you could say, for example, that it's a stormy day over a dark forest, or it's a scary cliff over a beautiful sea.

是以，舉例來說，你可以說，在黑暗的森林中，這是一個暴風雨的日子，或者在美麗的大海中，這是一個可怕的懸崖。

This practice is particularly useful for people who like to feel like they're in control.

這種做法對那些喜歡掌控一切的人特別有用。

When your mind is clear, when you have processed the emotions, you will be able to think about the actual consequences in a more efficient way.

當你的頭腦清醒時，當你處理完情緒時，你就能更有效地思考實際後果。

A mindset is a default way of seeing the world, and our mindsets influence so many things in our lives.

心態是看待世界的一種默認方式，我們的心態影響著生活中的許多事情。

They influence our decisions, they influence the way we think, they influence our relationships, and even the way we feel.

它們影響我們的決定，影響我們的思維方式，影響我們的人際關係，甚至影響我們的感受。

Being aware of your mindsets is the difference between living a conscious life where you're making choices in accord with what you actually want versus being on autopilot.

意識到自己的心態是有意識的生活與自動駕駛之間的區別，在有意識的生活中，你所做的選擇與你真正想要的是一致的。

There are three subconscious mindsets that get in the way of us living happy conscious lives.

有三種潛意識心態會阻礙我們過上快樂的、有意識的生活。

These three mindsets are called the cynical mindset, the escapist mindset, and the perfectionist mindset.

這三種心態被稱為憤世嫉俗心態、逃避現實心態和完美主義心態。

You can picture those three subconscious mindsets on the four by four metrics where the two different factors are curiosity and ambition.

你可以在四乘四的度量表上描繪這三種潛意識心態，其中兩個不同的因素是好奇心和雄心。

The cynical mindset is when we have lost all curiosity and ambition in life, and we're actually sometimes even making fun of earnest people who still have this high level of curiosity and ambition.

玩世不恭的心態是指我們對生活失去了所有的好奇心和雄心壯志，實際上，我們有時甚至會嘲笑那些仍然擁有高度好奇心和雄心壯志的認真的人。

So things that we might be doing instead is doom scrolling, sitting on the sofa, going through negative news, and then maybe even spending a lot of time and energy discussing and debating those negative news with other people.

是以，我們可能會做的事情就是滾動新聞，坐在沙發上瀏覽負面新聞，然後甚至可能花費大量的時間和精力與其他人討論和辯論這些負面新聞。

In the escapist mindset, we're still curious, but we have decided to let go of our ambitions.

在逃避現實的心態下，我們仍然充滿好奇，但我們已經決定放下自己的雄心壯志。

We're trying to do everything we can to escape our responsibilities.

That can take the form of retail therapy, binge watching, or dream planning, or next vacation, instead of doing something right now to change our lives.

這可能表現為零售療法、狂歡、夢想規劃或下一次度假，而不是現在就做些什麼來改變我們的生活。

In the perfectionist mindset, we have high ambition, but low curiosity.

在完美主義思維模式下，我們雄心勃勃，卻缺乏好奇心。

We try to escape uncertainty through work.

我們試圖通過工作來逃避不確定性。

We feel like if we manage to achieve that goal, if we manage to be successful, then we'll be happy.

我們覺得，如果我們能夠實現這個目標，如果我們能夠獲得成功，那麼我們就會感到幸福。

But you have decided to let go of your curiosity.

但你已經決定放下你的好奇心。

Those mindsets are actually very fluid, and they might change depending on our situation and different triggers and different ambitions that we might have at the moment.

這些心態其實是很不穩定的，它們可能會根據我們的情況、不同的觸發因素以及我們此刻可能擁有的不同抱負而發生變化。

These mindsets are not fixed personality traits.

這些思維方式並不是固定不變的個性特徵。

There is an alternative, which is called the experimental mindset, where your curiosity and your ambition are both high.

還有另一種方法，叫做實驗心態，在這種心態下，你的好奇心和雄心都很旺盛。

Instead of chasing those linear goals that give you the illusion of certainty, you're open to designing experiments.

你不去追逐那些給你帶來確定性錯覺的線性目標，而是樂於設計實驗。

Having an experimental mindset means seeing failures as data points that you can learn from.

擁有實驗思維意味著將失敗視為可以從中學習的數據點。

If you keep on repeating the same trial and everything works as expected, it means that you're not growing, you're not learning anything.

如果你不斷重複同樣的試驗，而一切都如預期般順利，那就意味著你沒有成長，沒有學到任何東西。

All scientists know that real growth requires both trial and error.

所有科學家都知道，真正的成長需要不斷嘗試和犯錯。

It means embracing the fact that you might not have a plan, that you don't know what's coming.

這意味著要接受這樣一個事實：你可能沒有計劃，你不知道未來會發生什麼。

It means that you can design your life in a way that is conscious and connected.

這意味著你可以有意識地設計自己的生活，並將其聯繫起來。

The idea of cultivating an experimental mindset is based on the scientific method.

培養實驗思維的理念以科學方法為基礎。

First, you start by observing your current situation, by looking at the world around you.

首先，你要觀察自己的現狀，觀察周圍的世界。

Then you ask a research question and you design a tiny experiment to collect data, which you can then analyze.

然後提出一個研究問題，再設計一個小實驗來收集數據，然後進行分析。

But to design an experiment, you need to commit to curiosity.

但要設計一項實驗，你就必須對好奇心有所投入。

A great way to do this is to design what I call a pact.

一個很好的方法就是設計一個我稱之為 "契約 "的東西。

This is a commitment to the fact where you say, I am going to run this experiment and perform this action for this specific duration.

這是一種對事實的承諾，你可以說，我要在這個特定的時間段內進行這個實驗，執行這個行動。

This is something that you need to be able to do right now.

This is something you can try straight away.

And what's great is that when each pact you design has purpose imbued into it, you don't need to have a grand purpose in life.

最棒的是，當你設計的每一個約定都有目的性時，你就不需要有宏大的人生目標了。

I highly encourage you while you're running your pact to take little notes.

我強烈建議你在履行約定時做一些筆記。

Based on that, you can make the decision to either persist with your pact as is because it works for you.

在此基礎上，你可以做出決定，要麼堅持你的約定，因為它適合你。

You can also pause it if you feel like that's not really something you want to keep going with.

如果你覺得不想繼續下去，也可以暫停。

Or you can pivot, which means making a little tweak and changing something before you start your next cycle of experimentation.

或者，你也可以轉移注意力，即在開始下一輪實驗之前，稍作調整和改變。

Curiosity keeps you adaptable and nimble in an ever-changing world.

好奇心讓你在瞬息萬變的世界中保持適應性和靈活性。

It ensures that you stay open to new possibilities.

它能確保你對新的可能性保持開放的態度。

And frankly, it just makes life more fun.

老實說，這隻會讓生活更有趣。

This all might sound philosophical, but there's actually a lot of neuroscientific research showing that when we experience thirst for water, the same parts of the brain activate than when we experience thirst for information.

這聽起來似乎很有哲理，但實際上有很多神經科學研究表明，當我們口渴時，大腦的相同部位會比我們口渴時激活的資訊更多。

So when we say, I'm thirsty for knowledge, I want to learn more, I want to know more, we couldn't be more right.

是以，當我們說 "我求知若渴"、"我想學到更多"、"我想知道更多 "時，我們說得再正確不過了。

The problem today is that it's become really, really hard to know the difference between information and knowledge.

如今的問題是，人們已經很難釐清資訊和知識的區別。

And by consuming all of this information, we might actually not take action to go in the real world and collect our own data, our own knowledge that would be much more helpful in order to make our own decisions.

通過消費所有這些資訊，我們實際上可能不會採取行動到現實世界中去收集我們自己的數據和知識，而這些數據和知識對我們做出自己的決定會更有幫助。

Like sticking to the safe path, the more obvious one, where we feel like we understand all of the parameters.

比如堅持走安全的道路，更明顯的道路，我們覺得自己瞭解所有的參數。

Or sometimes that could even look like doing nothing because we're too afraid to do something dangerous.

有時，我們甚至可能什麼都不做，因為我們不敢做危險的事情。

Research shows that when we experience uncertainty, our neural activity intensifies.

研究表明，當我們經歷不確定性時，我們的神經活動會加劇。

Our brains are wired to fear uncertainty.