amazing week. So, I think just about everybody in this

超棒的一週，我想，人生在世大家

world struggles with confidence at times. So today guys,

都有缺乏自信的時候。因此今天，

as a relationship counselor with a doctoral degree in

讓身為關係顧問並擁有心理學博士學位的我，

psychology,I'm giving you ten easy brain hacks to

提供10個可以簡單改造大腦思考

instantly turn your confidence around and boost it so that

立刻恢復甚至提高自信的方式給你們參考，

you can feel awesome and do all of those things in your life.

你會感覺很棒然後去做所有那些生活中讓你感覺良好的事

If you guys are new to Ask Kimberly, stay a while, relax,

如果你是第一次收看Ask Kimberly，接著看下去，放輕鬆，

take your shoes off, and welcome to this amazing family.

脫掉鞋子，歡迎加入這個令人驚喜的家庭

Hit that big subscribe button down below, because I know

按下下面那顆大大的訂閱鍵，因為我知道

you want to! Let's be real. Alright guys, I'm done with

你想！面對現實吧。好了大家，我就不再喋喋不休了，

my little spiel, now we can get right into the video.

現在我們馬上來看視頻吧

The first easy brain hack to feel more confident is to

第一個簡單改造大腦讓人有自信的方法是

choose somebody who you admire, who inspires you,

去選一個讓你欽佩的人，一個賦予你靈感的人，

who is actually a positive role model. Choosing a role

一個正面積極的好榜樣

model who you know if you work hard you can actually

選擇一位模範，你知道只要你認真努力有一天

do what they do is a lot more positive and can make you

你也能達到像他一樣的成績，這是相當正面並且可以讓你

feel a lot better about yourself. A lot of times people

對自己更加滿意的方法。很多時候人們

choose a role model and they're like, "I just wish I had

選擇一個模範然而他們想的是，“我真希望能有她的聲音，”

her voice," or, "I wish I had her butt," or, "I wish I had

或者，“我希望有她的臀部，”或者，“我希望

her amazing looks," or her figure, or her lifestyle, or her Instagram following.

能長得和她一樣漂亮"，或者她的身材，或者她的生活方式，或是她在instagram上的追蹤人數。

Number two guys, this one's super easy and a little bit

第二個方式，這是個超級簡單又有點

weird too. And it's to choose an outfit that accentuates

怪異的方法。就是去挑一件強調你身材優勢

your most positive feature. Like, what do you love most

的服裝。像是，你最滿意自己

about yourself? As opposed to hiding your worst feature,

的哪部分？相對於去隱藏你最糟糕的特點，

which most people choose an outfit that just hides the

大部分的人會選擇一件衣服可以掩蓋

thing that they're most embarrassed about. No. Do not do

讓他們最難為情的一部份。不。別這麼做。

that. Forget about that completely and choose something

完全不要這樣做。你應該挑一件可以

that just makes you go va-va-vum with your best feature

讓你的身材優點吸睛的服裝

and puts a big smile on your face.

並掛上大大的笑容在臉上

Number three, you guys, this is a weird one. I feel like all

第三個方式，大家，這是一個奇怪的方法。其實我覺得全部的方法都還

of these are so weird, but that's brain hacks, I guess.

蠻怪異的，但我想這就是改造大腦吧

Number three is to make a list of your favorite celebrities'

第三種是讓你列舉所有你欣賞的名人們

positive qualities and then compare them to your own.

的正向特質然後和你自己的去做比較

Like, list positive qualities about yourself that are actually

好比，列下你自己的正面特質而那些

a part of your favorite celebrity as well. If your favorite

也是你喜歡的名人們有的。舉例如果你的偶像女演員

actress is Emma Stone and you can recognize that you've

是艾瑪史東，而且妳發現自己

got a really quirky sense of humor just like her, that is

也有像她一般古靈精怪的幽默感，那麼

proven to boost your confidence almost instantly.

這幾乎是立即可以增進妳的自信心

Number four, guys, is to make a playlist of songs with a

第四種方式，各位，是整理一系列重低音的歌曲。

really bumping bass. Music with a really heavy bass line

有低重音線的歌曲

has been proven to instantly boost your confidence. So

證實是可以立即提升你的自信的

that's why sometimes if you're working out and you hear

這就是為什麼當你在健身的時候你聽

a song that really gets you in the mood and makes you

的音樂可以讓你進入狀況讓你覺得自己

feel really awesome, that's why. Because, it's the music

很棒。因為正是音樂

that actually lifts you mood. So, make a playlist. Do it now.

鼓舞著你的情緒。所以，列出歌單。現在就做。

Number five! Number five! Is to think about the time

第五個方式！第五個！就是去想自己最

when you were your most confident self. I don't care

充滿信心的時候。我不在乎

when in your life that was, whether you were 5 years old,

那個時刻是哪時，是你五歲，

10 years old, 15 years old. For me, I think I was 25 years

10歲，15歲。我自己最有自信的時候是我25歲時。

old when I was my most confident self. Actually, it may

事實上，有可能是

be now. I'm probably my most confident self now. Let's

現在。現在的我是最有自信的時候。

be honest. Think about who you were in that time. Like,

讓我們誠實的想想。想一下在那個時候你和誰一起。是什麼

what made you confident? What were you feeling like?

讓你有信心？你感覺如何？

What was your energy like? And just freaking sit there for

你的能量有多少？只是花五分鐘坐著回想

5 minutes and channel that, and then go out into the world

然後回到現實世界裡

and I think you'll notice a big difference in how you feel.

你會發現你的感受大大地改變了

Number six, you guys, if you have someone in your life

第六個方式，大家，如果你的生命裡

who criticizes you, who's negative, who's a bully.

有人批評你，負面消極，是個霸凌者

Freaking literally, ditch them. People who criticize you

甩了他們。那些批評你的人

are guaranteed to get into your psyche. It's just the way it

保證能夠影響到你的心靈。事實就是

works. You do not need to internalize anything that these

如此。你不需要將這些負面

negative people have to say. So, the best thing that you

者說的話往心裡去。因此，最好的解決方式就是你

can do is push them out of your life. If you want a video

可以將他們驅逐出你的生活。如果你需要一個視頻

on how to ditch meanies, freaking losers, the people that

教你如何甩掉毒舌，魯蛇，那些在你生活中貶低

put you down in your life, tell me in the comments below.

你的人，請在下方留言告訴我。

We'll do a video on how to ditch them. Ditch those

我們會錄製一個教學影片告訴你如何甩掉他們。甩了

people. They're bad, bad, bad, bad.

這些人吧。他們壞，壞，壞，壞。

Number seven, certain studies have shown that you really

第七個方式，特定的研究顯示每天

only need 7 minutes of activity a day if you the right

只需要做7分鐘的活動，如果你選擇對的那種。

things. So I found this thing online called the 7 minute

所以我在網路上找到一個7分鐘

workout that I think is super easy to do. And if you only 7

健身我覺得做起來超容易的。而且每天只需要

minutes a day, you can do it. I think it's totally fun to do.

做7分鐘，你也可以做得到。我覺得這是很有趣的。

So do a 7 minute workout and in 7 minutes you will feel more confident.

做個7分鐘的健身吧，7分鐘內你就會感到比較有信心了。

Number eight, you guys, is to release endorphins through

第八個方式，看官們，就是利用微笑去釋放內啡肽。

smiling. Just the act of smiling is literally proven to trick

微笑被證實可以哄騙你的大腦

your brain into thinking that you are more happy and

讓你覺得你比實際上更加開心

more confident than you actually are.

而且自信。

Number nine, you guys, we are almost at the end. Go on

第九個方式是，我們快要到尾聲了。

your phone right now, and go in the little notepad section

現在就拿起你的電話，滑到筆記簿

and write down 5 positive affirmations that you feel

並寫下5個正面肯定的事是你覺得

would really help you. For me, a couple that really

真正可以幫助你的。就我而言，這些是讓我

resonate are when I walk into a room, I totally light it up,

產生共鳴的，當走進一個房間，我能炒熱氣氛，

and am I lucky person who grabs opportunities, and I am

我是個可以抓住機會十分幸運的人而我的

a unique and creative person who other people look up to.

獨特和創造力也讓人仰慕。

Now finally guys, we have reached number ten. Oh my

各位，我們即將到達第十個方式。天

God, we're here already. The videos go by so fast. And

啊，我們已經到了最後。視頻也太快結束了吧。

number ten is to actually take a little hiatus from social

第十個方式就是暫時脫離

media. Now, I'm not saying to ditch your phone

社交媒體。我不是要你乾脆把手機也丟了。

altogether. But if you actually can do that, oh my God,

但如果你真的做得到，我的天啊，

hats off to you. But just get off the sites that lead to

我欽佩你。但離開那些會讓你產生和他人

comparing yourself to other people in your social

比較的社交網路。

network. And you know the sites that I mean. Instead,

你知道我在說哪些社群軟體

spend your time online doing things that inspire you.

你應該花時間在網上做一些可以啟發你的事情。

Like, you can come here and hang out on Ask Kimberly,

像是，你可以和Ask Kimberly聚聚，

talk to people in the comments. Only give your attention

在留言那裏和大家聊聊。將你的注意力只

to the things online that make you feel happy, and

放在可以讓你感到開心，被

inspired, and worthwhile, and confident and all of those things.

鼓舞，值得，有自信等的事上。

So guys, if you love this video, give it a huge thumbs up.

大家，如果你喜歡這個視頻，給一個大大的讚吧。

And don't forget to become a part of the Ask Kimberly

別忘記成為Ask Kimberly的一員

family by hitting that big subscribe button and clicking

就是按下訂閱鍵和點

that little bell so every time I post a new video, you get

一下那個小鐘，這樣每一次我上傳新的視頻，你就

notified, guys. We know you want to get notified for new

會被通知，我們知道你會希望在有新影片時收到

videos always. Alright guys, that's it for today. I love you all. Muah! Bye.

通知。好吧各位，今天就到這裡囉。我愛你們。親一下！拜。

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