And most likely, this is what you think when you hear it: "If only it were that simple."

當你聽到時這句話時，腦袋中所想的很有可能是「如果真的這麼簡單就好了。」

But what is confidence?

但什麼是信心？

Take the belief that you are valuable, worthwhile, and capable, also known as self-esteem.

抱持著「你是有價值、有能力的」信念，這也被稱為自尊。

Add in the optimism that comes when you are certain of your abilities, and then empowered by these, act courageously to face a challenge head-on.

當你對自己的能力抱持肯定時，樂觀一點，給自己一點力量勇敢迎接挑戰。

This is confidence.

這就是信心。

It turns thoughts into action.

它將想法轉化成行動。

So where does confidence even come from?

所以信心到底由何而來？　

There are several factors that impact confidence.

有一些因素會影響信心。

One: what you're born with, such as your genes, which will impact things like the balance of neurochemicals in your brain.

第一：與生俱來，也就是你的基因。這會影響一些東西，像是你腦袋中的神經化學物質的平衡。

Two: how you're treated.

第二：你是如何被對待。

This includes the social pressures of your environment.

這包含身處環境的社會壓力。

And 3: the part you have control over, the choices you make, the risks you take, and how you think about and respond to challenges and setbacks.

以及第三：你自己可以掌控的事、你做的選擇、你承擔的風險、以及你如何思考及回應這些挑戰和挫折。

It isn't possible to completely untangle these three factors, but the personal choices we make certainly play a major role in confidence development.

我們很難將這三個因素拆開，但個人的選擇在信心發展上絕對是重要的關鍵。

So, by keeping in mind a few practical tips, we do actually have the power to cultivate our own confidence.

所以將一些實用的方法謹記在心，我們可以真正擁有培養我們信心的力量。

Tip 1: a quick fix.

方法一：速戰速決。

There are a few tricks that can give you an immediate confidence boost in the short term.

有一些技巧，可以幫助你在短時間內很快提振信心。

Picture your success when you're beginning a difficult task, something as simple as listening to music with deep bass; it can promote feelings of power.

當你開始一項艱鉅的任務時，想像你成功的樣子，聽一些低音域的音樂可以讓你充滿能量。

You can even strike a powerful pose or give yourself a pep talk.

你甚至可以擺出一個強大的姿勢或給自己打氣。

Tip 2: believe in your ability to improve.

方法二：相信你自己的能力會進步。

If you're looking for a long-term change, consider the way you think about your abilities and talents.

你對於自己能力和天賦的思考方式，會影響你能否改變自己。

Do you think they are fixed at birth, or that they can be developed, like a muscle?

你認為能力和天賦是一出生就無法改變的嗎？或它們是像肌肉一樣可以成長的？

These beliefs matter because they can influence how you act when you're faced with setbacks.

這些信念很重要，因為它們會影響當你遇到挫折時的反應。

If you have a fixed mindset, meaning that you think your talents are locked in place, you might give up, assuming you've discovered something you're not very good at.

如果你擁有定型心態，也就是說你認為天賦早是就是被決定好的，那麼當你遇到你不擅長的事情時，你可能會放棄。

But if you have a growth mindset and think your abilities can improve, a challenge is an opportunity to learn and grow.

但如果你擁有成長心態，認為自己的能力是可以進步的，那挑戰就是一個學習及成長的機會。

Neuroscience supports the growth mindset.

神經科學支持成長的心態。

The connections in your brain do get stronger and grow with study and practice.

在你大腦內的連結會變得更加強壯，並且伴隨著學習和練習成長。

It also turns out, on average, people who have a growth mindset are more successful, getting better grades, and doing better in the face of challenges.

這也證明，平均而言，擁有成長心態的人是比較成功的，他們獲得更好的成績，面對挑戰時也能夠應對得更好。

Tip 3: practice failure.

方法三：練習失敗。

Face it, you're going to fail sometimes.

面對它吧，你有時會失敗。

Everyone does.

每個人都一樣。

J.K. Rowling was rejected by twelve different publishers before one picked up "Harry Potter."

在《哈利波特》出版之前，J.K. 羅琳曾被 12 家出版商拒絕。

The Wright Brothers built on history's failed attempts at flight, including some of their own, before designing a successful airplane.

萊特兄弟在設計出一架成功的飛機之前，曾經在飛行領域經歷多次的失敗嘗試，包括他們自己也失敗了好幾次。

Studies show that those who fail regularly and keep trying anyway are better equipped to respond to challenges and setbacks in a constructive way.

研究證明那些經常失敗但持續嘗試的人更能夠用有建設性的方式，去面對挑戰及挫折。

They learn how to try different strategies, ask others for advice, and persevere.

他們學會如何去嘗試不同的策略、詢問別人的建議並持之以恆。

So, think of a challenge you want to take on, realize it's not going to be easy, accept that you'll make mistakes, and be kind to yourself when you do.

所以，想想你要接受的挑戰，意識到這不是件容易的事，接受你可能會犯錯的事實，並在你犯錯時善待自己。

Give yourself a pep talk, stand up, and go for it.

給自己打氣，重新站起來，繼續努力。

The excitement you'll feel knowing that whatever the result, you'll have gained greater knowledge and understanding.

無論結果如何，你都會覺得很刺激，你會獲得更多知識及對事物有更多的了解。

This is confidence.

這就是自信。