Name: 頂尖人士的 5 個日常習慣，80% 的人都用得到！ (The 5 Habits 80% of Top Performers Use Every Day)
Uploaded: 2026-01-29T15:34:18.000Z
Duration: 13 min 46 s

to 不定詞

When you think about wellness and practices, that what are the things that you would say to my listeners that you absolutely have to adopt?

當你想到健康和練習時，你會跟你聽眾說，有哪些事情是絕對要採用的？

現在進行式

If you are living a fast paced, busy life, big career, trying to start a company, what do you need to do?

如果你過著快節奏、忙碌的生活，事業有成，正努力創業，你需要做什麼？

And I'd say that some of this stuff is stuff I've implemented in corporations.

我會說，這些東西有些是我在公司裡實施過的。

When I work with my corporate clients, I've instilled this idea of if everyone took a breath for three minutes at the beginning of a meeting, just a breath, just a breath, just three breaths, you won't be carrying the baggage from your last meeting into the next one.

當我與我的公司客戶合作時，我灌輸了這個想法：如果在會議開始時，每個人都呼吸三分鐘，就只是呼吸，就只是呼吸，就只是三口氣，你就不會帶著上一個會議的包袱進入下一個會議。

Most of us walk into a new meeting and we're still thinking about what happened in the last meeting.

我們大多數人走進一個新的會議，腦子裡還想著上一個會議發生了什麼事。

特別是如果他們讓你感到煩躁。

And you haven't had a second to decompress.

You haven't had a second to think about it.

All of a sudden your manager in this meeting is going, what about this, this, this, this, this?

突然間，你這個會議的經理就說，那個呢？這個呢？這個呢？這個呢？這個呢？

If you just took three breaths at the start of that meeting, all of a sudden you've paused, you've calmed the energy and now you can actually be present.

如果你在會議開始時，只做了三次呼吸，突然間你就停頓了，你平靜了能量，現在你就可以專注了。

going back to the non negotiables, there's five habits that I believe are non negotiable for high performers when it comes to high wellness.

回到非協商項目，有五個習慣，我認為對於高績效者來說，在高度健康方面是不可或缺的。

And if you look at the top athletes in the world, the top musicians, the top business performers, 80 to 90% of them practice these five habits.

如果你看看世界上頂尖的運動員、頂尖的音樂家、頂尖的商業績效者，他們有 80% 到 90% 都會實踐這五個習慣。

So these are also scientifically proven, but they're practically there.

所以這些也都是科學驗證過的，而且實際上也是如此。

And I'd say every exec, every leader, every aspiring leader is an athlete with.

我認為每位高階主管、每位領導者、每位有志成為領導者的人，都像運動員一樣。

We have to start treating our body and minds like athlete because you're demanding things from your body and mind.

我們必須開始像運動員一樣對待我們的身心，因為你對你的身心有很高的要求。

And the reason why I say that one is the first one is because if you're not thankful for where you're at, it doesn't matter how much you'll achieve, you'll never be thankful.

我之所以說這是第一個，是因為如果你對自己目前的處境不感恩，那麼無論你成就多少，你永遠都不會滿足。

If you're insecure about where you're at, if you're envious about where you're at, if you're jealous, judgmental of where you're at, that's what you're going to be like when you're at the top of the mountain or when you're at the bottom of the mountain.

如果你對自己目前的處境感到不安、嫉妒、羨慕、評判，那麼無論你身處山頂還是山腳，你都會是這樣的人。

So the way I'd say to be grateful is not a journal.

所以，我認為表達感恩的方式不是寫日記。

Don't write about it, you have to share it.

不要只是寫下來，你必須分享出來。

If you want gratitude to work, it has to be three things expressed, specific and personal.

如果你希望感恩有效，必須是三種表達方式：具體且個人化。

So if I'm going to be grateful to you, Emma, like you were kindly to me at the start of this.

所以，如果我要對妳感恩，Emma，就像妳一開始對我那樣親切。

You said, jay, I love coming on your show.

妳說，Jay，我喜歡上妳的節目。

You were like, jay, when I came on your show, I got to talk about things that I don't really talk about.

妳說，Jay，當我上妳的節目時，我可以談論一些我平常不太談論的事情。

You said, you made me feel really comfortable.

And if you think about most gratitude, it's generic.

如果你仔細想想，大部分的感恩都太籠統了。

Studies show that if you share gratitude, if you express it, it's specific and it's personal.

研究顯示，如果你分享感恩，如果你表達出來，那就會是具體而個人的。

You can't be worried or anxious at the same time.

你不可能同時感到擔憂或焦慮。

This is like a light bulb moment for me because one of the things.

這對我來說就像靈光一閃，因為其中一件事。

I mean, I have been keeping a gratitude journal since, like, the Oprah days, right?

我的意思是，我從歐普拉的年代就開始寫感恩日記了，對吧？

As a kid, I learned that that was something, and

小時候，我學到那是件重要的事，而且

I don't think I understood it so much like, you know, back then, but I really knew.

我覺得那時候我沒有那麼明白，你知道，但其實我心裡知道。

And for me, it was about redirecting what was going on in my head at the time and having something else to think about.

對我來說，這是關於轉移當時腦袋裡的想法，讓我有別的事情可以想。

But what I do do all the time is write to people.

但我一直都在做的是寫信給別人。

I constantly send emails saying, this thing that you did was really seen, was really appreciated, and

我不斷地寄電子郵件說，你做的這件事真的被看見了，真的被感激了，而且

thank you for doing that in the hope that they continue that behavior and somebody else gets the same treatment.

謝謝你這麼做，希望他們能持續這種行為，而其他人也能得到相同的對待。

But I didn't actually understand, like, the scientific piece of it because I'm just like, here writing in my gratitude journal.

但我其實不懂其中的科學原理，因為我只是在寫我的感謝日記。

你知道，我一直都在想這件事。

It's like you do someone a favor, they do something nice to you.

就像你幫了別人一個忙，他們也對你做了些什麼。

You know, it's like just being grateful, being English, being like, you know, polite, like a nice girl.

你知道，就像是感恩、像個英國人、像個有禮貌的乖女孩一樣。

I never thought about it in the sense of connecting it to the gratitude practice.

我從來沒有想過這跟感恩練習有關聯。

And it changes everything because you just said, and I'd say that to people.

這改變了一切，因為你剛剛說的，我會告訴別人。

For the next seven days, do what Emma does.

Send one person personally and one person professionally, a text, an email, a voice message, a video message.

親自傳送一則訊息給一個人，專業上傳送一則訊息給一個人，可以是簡訊、電子郵件、語音訊息或視訊訊息。

It will change your relationships, will change how you feel.

這會改變你的人際關係，改變你的感受。

It will make you feel like, you're connected to people.

你會感覺到，你和人們是連結在一起的。

You're paving the way for others to follow as well.

你也在為他人鋪路，讓他們跟隨。

There's so many benefits, so that has to do.

Like, why wouldn't you do that with your colleague?

像是，你為什麼不跟你的同事這樣做呢？

Because we're in such a rush all the time and the winds happen, and

因為我們總是這麼匆忙，事情也接踵而至，

you could literally turn around and be like, you did this amazing, amazing job.

你真的可以轉過身跟他說，你做得太棒了，太棒了。

So the second habit is something I called insight.

所以第二個習慣是我稱之為「洞察力」的。

I think about humans really interestingly.

If you're hungry, you go to your refrigerator or Uber Eats or whatever it is, and

如果你肚子餓，你會去冰箱或 Uber Eats 或是任何地方，

如果牛奶沒了，你就去買牛奶。

But when we're out of inspiration, we panic.

但當我們缺乏靈感時，我們就會恐慌。

如果我們缺乏動力，我們就會恐慌。

如果我們缺乏能量，我們就會恐慌。

Like, it's like, oh, my God, there must be something wrong with me.

就像，喔，天啊，我一定有什麼問題。

There's something like, that's not working for me.

好像，有什麼東西對我來說行不通。

I think it's really important that we learn something every day.

我覺得每天學習新東西真的很重要。

The problem is we stop studying the moment we leave school.

問題是我們一離開學校就停止學習了。

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頂尖人士的 5 個日常習慣，80% 的人都用得到！ (The 5 Habits 80% of Top Performers Use Every Day)

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stuff

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meditation