Forleo and you are watching MarieTV, the place to be if you want to create a business and

傅萊奧，你現在收看的是MarieTV，在這裡你可以創造自己熱愛的工作

a life that you love, and today it's Q&A Tuesday. Favorite day of the week. Today's

與人生，而今天是週二問答時間。我一週當中最喜歡的一天。今天的

Q comes from Stephanie and she writes:

問題來自史蒂芬妮，她寫說：

“Hello, lovely Marie. Here's a Q that’s sorely in need of an A. I'm super passionate

「哈囉，親愛的瑪莉。這是一個急需回答的問題。我把滿腔熱情

about my work but I have these moments where I catch myself in the go, go, go of hustling

投注在工作上，但我常常把自己逼得緊緊的

and I think, "Someday I'm gonna look back and wish I hadn't ripped through my life

然後我會想，「總有一天我會回顧這一切，但願我沒有強行

with such force. I'm gonna wish I had not poured so much energy into work and had taken

破壞自己的人生。但願我沒有付出太多心力在工作上並多給自己一些

more time off." I see it so clearly in my mind, me sitting in a chair looking back over

休息的時間」這一切想像都清楚地映在眼前：我坐在椅子上，回顧

my life wondering where it all went. And then I go back to the ‘Go, go, go,’ of the

我的人生，納悶這些時光都去哪兒了。然後我又繼續把自己逼得

hustle. How do I build a business and carry out the general craziness of life without

緊緊的。我該如何建立自己的事業並完成人生中那些狂熱，而且不讓時間

every minute roaring past at the speed of light? I feel like it's binary on or off.

以光速流逝呢？我認為完成理想與珍惜時間無法兼得

Where's the happy medium? Thanks, Stephanie.”

快樂的秘方在哪裡？謝謝，史蒂芬妮」

Stephanie, great question. So many of us can relate to this struggle and what can sometimes

史蒂芬妮，這真是個好問題。我們許多人也有像你一樣的掙扎

feel like we're all ripping through life to use your words. Now, there's a few things

借用你的話，覺得自己強行破壞了自己的人生。現在，我想和你分享一些

that have really helped me in recent years that I want to share with you today.

近年來幫助我度過難關的事

Number one is meditate on the regular. Whether you've got your own practice or you'd

第一：規律地冥想。無論你是有自己的習慣或者你想

like to try mine, there has been nothing more powerful in my life to combat that constant

試試我的方法都可以。在我的人生裡，沒有比用冥想來擊退

sense of rushing. On the rare occasions that I don't meditate, I feel like my life is speeding

接踵而至的倉促感來的有用了。在不冥想的特殊情況下，我覺得我的人生正從眼前

past me. I always feel like I'm, like, chasing my day and I typically feel more stressed

呼嘯而過。我常常覺得自己像被時間追著跑，而且總是一貫地感到焦慮

out and more irritable. Now, I promise you, if you build a daily meditation or stillness

與易怒。現在，我向你保證，如果你養成每天冥想或定性

practice, and you can start with as little as 5 minutes, you will virtually eliminate

訓練，可以從少至5分鐘開始，你差不多就能把

that ripping through life kind of feeling. Or if you catch yourself starting to slip

那「破壞人生」的想法消除了。或者，當你發現自己又陷入這個想法

into it, you're gonna be able to ease on out. Even if you change nothing else and just

你就必須要放下它。即使你什麼也沒改變，只是

make daily meditation a habit, this one thing will help you get out of that binary on/off

養成冥想的習慣，這方法也能幫助你脫離那個

loop you seem to be caught in right now.

認為自己無法兼顧事業與生活的窘境中

Number two, rocks first, sand last. Now, you might've heard a version of this story that

第二：先放大石頭，最後再放沙。你可能已經聽過這個我從史蒂芬・柯維身上

I just learned from Steven Covey. It's about a teacher who pulled out this big glass mason

學到的故事。這故事是關於一名老師，他在一個大的玻璃罐裡

jar and he filled it full of big rocks all the way to the top. Then he asked his students

用大石頭把它裝滿，接著他問他的學生

if the jar was full and they said yes. Then he pulled out these smaller pebbles and he

瓶子是否已經滿了，而學生們給予肯定。教授又拿出小鵝卵石

dumped them in as well and the little pebbles filled in around the rocks. And he asked his

同樣地把它們沉入瓶中，填滿了大石間的縫隙。他又問了

students if the jar was full now, and they said yes. Then he took a bag of sand and he

學生們現在瓶子是否滿了，學生們依舊同意. 他又拿出一袋細沙

dumped that into the jar and sand filled in around every little nook and cranny and he

把它倒入瓶中，瓶子無一處沒有被沙子填滿

asked if the jar was full now. And they said yes. Then he dumped everything out and he

他再問相同的問題，而學生仍然同意。教授便把所有東西倒出

started again, but this time he started with the sand and it took up so much of the jar

從頭來過，但這次他先倒沙子，一下子就佔掉瓶子大多數體積

that the big rocks and the pebbles couldn't even fit in.

使它沒有空間再放入大石頭與鵝卵石

And the teacher said to his students, "This is your life. The big rocks are the huge,

老師便告訴學生：「這就如同你們的人生。大石頭是那些

important things that make life worth living. And you've gotta know your big rocks and put

讓人生有意義的重大且重要的事。你們要找到自己的大石頭

them in first. Pebbles is the next group of things that matter to you and things that

並優先放入瓶中。鵝卵石是對你而言第二重要的事物

you have to do, the things that you must fit in. Then the sand is all the minutiae of life,

是你必須去做、必須去適應的事。而沙子是人生中的所有瑣事

the stuff that'll take up all the space if you let it. So you have to wait and put

若是放任它們，就會佔據所有空間。所以，你需要等待

that in last and add it after you add in everything else." Pretty deep, right?

把它們放到最後順位，等到你把所有事物都放入後再加入它。」挺深奧的，是吧？

Here are some of my big rocks.

這些是我其中的一些大石頭

Josh, my health and well being, my family and Kuma, my team, my friends, the business,

約書亞、我的健康和喜樂、我的家人和愛犬庫瑪、我的團隊、朋友、企業

downtime and adventure.

低潮期與冒險

So Stephanie, what are your big rocks? What are the relationships and the experiences

史蒂芬妮，你的大石頭是什麼呢？那些對你而言至關重要到

that are super, duper important to you that you want to make sure to prioritize and make

你會確保它排在首位

sure you create the time for? Which brings me to my next point.

且會為它排出時間的關係和經驗是什麼呢？這帶出了我的下一點

Number three is make time off predictable and required. So in your question you wrote,

第三：騰出可預知且必要的時間。在你的問題裡你寫說

"I'm gonna wish I hadn't poured so much energy into work and had taken more time off."

「但願我沒有付出太多心力在工作上，給自己多休息一點」

Now, the way to make sure that you take more time off is to make sure you take time off.

現在，要確保你有撥多一點時間給自己的方式就是確定你真的有做到

I know. I'm full of super deep wisdom in this episode.

我知道。我在這一集的想法真是太深奧了

But seriously, in the words of a fantastic article from Harvard Business Review, you

不過，認真來說，哈佛商業評論那篇驚人的文章提到

need to make time off predictable and required.

你需要騰出可預知且必要的時間

So predictable meaning it is set in advance and required meaning it is non-negotiable.

「可預知」代表預先設定，而「必要」指的是不可討價還價的事

I know that sounds kind of strict for something that's supposed to be relaxing, but that's

我知道這對某些應該是令人放鬆的事來說有點太嚴苛了，但那就是

how you've got to be when you're addicted to work.

沉迷於工作時的你應該要做的

See that? Salad bar, here I come. Now, once you know your big rocks you need to whip out

看到沒有？沙拉吧，我來了。現在，一了解你的大石頭是什麼之後，該拿出

your calendar and start scheduling time off to make those experiences come to life.

日曆，然後開始安排空閒時間，讓那些經驗再次重獲新生吧

I've talked about this before but it is worth mentioning again since we're about

雖然舊話重提，但這是值得再提起的，因為我們將要

to close our entire company for 2 whole weeks. Time off is predictable and required for our

讓整間公司停工整整兩個星期。休息時間對我們團隊，包括我，來說

entire team, including me. And honestly, this is a joy. It's something that all of us

是可預知且必要的。老實說，這是件樂事。它讓我們每個人都很期待

look forward to and no whips required.

也不需要有人鞭策我們

Number four, change your choices. So rather than thinking that you have to make this humungo

第四：改變決定。不要有「我必須一次做出重大的

life change, I want you to realize that you can totally transform your life one tiny change

人生轉變」的想法，我希望你了解，你可以透過一次做出一個小改變

at a time.

而完全轉換自己的人生

Annie Dillard wisely said, "How we spend our days is, of course, how we spend our lives."

作家安妮．迪勒曾說過一句明智的話：「我們如何度過每天，當然了，就等於我們如何度過人生」

And the supportive flip side of that is that over time changing your day changes your life.

而相對立的觀點則是：日復一日的改變也會讓你的人生有所不同

So take a look at all the little moments in your day that you might be on autopilot trying

仔細看看一天裡那些你在不知不覺中想要再塞入一件事情的瑣碎片刻

to fit in just one more thing and realize that there are endless opportunities to change

然後你會了解，改變你的抉擇的機會

your choices.

數不勝數

For example: ask yourself, "What can I change in my day to cherish life just a little bit

舉例來說，問問自己：「要讓現在的自己再更加珍惜人生，我可以在日常中

more right now?" You might want to talk to your kids in the car instead of putting

做出什麼改變？」你可能會想和孩子們在車裡閒聊，而不是

on a DVD, grab a book or put on some music instead of wasting time on Facebook or social

看DVD；看本書或播一些音樂，而不是浪費時間在臉書或其他社群

media, go out to dinner or cook with your significant other instead of ordering in and

媒體上；外出晚餐或和另一半一起烹飪，而不是外帶回家然後

watching TV, take a walk and connect with nature just for a few minutes.

看電視；花幾分鐘散散步、親近大自然

And to that I'll add, make sure you leave your phone at home or at least put it on airplane

而關於這點我要再補充，確保外出時把手機留在家中或者至少調至飛行

mode so it's not dinging in your pocket. Because FYI, this is not a nature walk.

模式，讓它不會在你的口袋中響個不停。因為，供你參考，這就不是林間漫步了

Now, of course, these are just a few ideas just to spark your imagination. What I want

當然了，這些只是激發你的想像力的一些想法。我要你做的是

you to do is mentally go through your day and examine your habits and then make a list

在心裡回顧你的一天，仔細檢視你的習慣，再找出

of just a few little choices that you can change.

你能改變的一些選擇並列張清單

And that's what we've got for you today, Stephanie. Four ways to help you continue

這些就是我們今天所要告訴你的，史蒂芬妮. 四種幫助你繼續

to reach for those big dreams without missing out on the sweetness of your life.

達到遠大夢想而不會錯過人生中樂事的方法

Now I would love to hear from you. Take an inventory of your daily habits. What are 3

現在，我很希望能聽到你的消息。詳記你每天的習慣。哪三個是

changes that you could make in your daily choices that would immediately help you feel

你能在每天的選擇中做的改變，能馬上讓你覺得自己是真正在享受人生

like you're actually truly living your life and not just ripping through it? Leave a comment

而不是強行破壞你的人生的呢？在下面留言

below and let me know.

讓我知道吧

Now, as always, the best discussions happen after the episode over at MarieForleo.com,

一如往常，在每集的尾聲中，MarieForleo.com會有最熱烈的討論

so go there and leave a comment now.

快到那兒看看並留言吧

Did you like this video? If so, subscribe to our fantastic channel and I would be so

喜歡這部影片嗎？喜歡的話，訂閱我們這超棒的頻道吧，如果你和朋友分享的話

grateful if you shared this with your friends. And if you want even more great resources

我會非常感謝。如果你想要更多

to create a business and life that you love, plus some personal insights from me that I

創造自己所愛的工作與人生的資源，以及我只在電郵中分享的

only talk about in email, come on over to MarieForleo.com and make sure you sign up

個人見解的話，來MarieForleo.com看看，並確認你有

for email updates.

申請電郵消息更新

Stay on your game and keep going for your dreams because the world needs that special

繼續玩你的遊戲，向夢想前進吧，因為這世界需要

gift that only you have. Thank you so much for watching and I'll catch you next time

只有你才有的特殊天賦。非常感謝你的收看，我們下次

on MarieTV.

MarieTV上再見