If you make your bed every morning, you will have accomplished the first task of the day.

如果你每天早晨都有摺棉被，那你就完成了一天中的第一件任務。

It will give you a small sense of pride, and it will encourage you to do another task and another and another.

它會讓你感到一點點自豪，並鼓勵你去執行下個任務，和下一個，以及再下一個。

And by the end of the day, that one task completed will have turned into many tasks completed.

到了一天的尾聲，那一件完成的任務會造就許多任務的完成。

Making your bed will also reinforce the fact that the little things in life matter.

摺好棉被也證實了一件事，就是生命中的每件小事都很重要。

If you can't do the little things right, you'll never be able to do the big things right.

如果你連小事都無法做好，你也很難成就大事。

And if by chance you have a miserable day, you will come home to a bed that is made. (audience laughs)

如果今天好巧不巧，你過得特別糟，至少你回家時，有整理好的床在等著你。(觀眾笑聲)

That you made.

而且是你自己整理好的。

And a made bed gives you encouragement that tomorrow will be better.

一個整齊的床鋪會鼓勵你明天會更好。

To pass SEAL training, there are series of long swims that must be completed.

要通過海豹部隊的特訓，必須完成許許多多的長泳訓練。

One is the night swim.

其中一個是夜泳。

Before the swim, the instructors joyfully brief the students on all the species of sharks that inhabit the waters of San Clemente.

下水前，指導員會開心地向學員們簡單介紹棲息在聖克萊門特海域所有鯊魚的種類。

They assure you however, that no student has ever been eaten by a shark, at least not that they can remember.

但他們會向你保證，從來沒有學員被鯊魚吃掉過，至少在他們記憶中沒有。

But you are also taught that if a shark begins to circle your position, stand your ground.

但他們一樣會教你，如果鯊魚開始繞著你游，不要退縮。

Do not swim away.

不要試著游開。

Do not act afraid.

不要驚惶失措。

And if the shark, hungry for a midnight snack darts towards you, then summons up on your strength and punch him in the snout, and he will turn and swim away.

如果鯊魚飢餓地把你當成宵夜而向你衝過來，你就用盡全力往牠們的鼻子重重打下去，牠就會轉身遊走

There are a lot of sharks in the world.

世界上有多不勝數的鯊魚。

If you hope to complete the swim, you will have to deal with them.

如果你想要完成游泳任務，你就必須面對牠們。

So if you want to change the world, don't back down from the sharks.

如果你想改變世界，別因為鯊魚 (恐懼) 而退縮。

Over a few weeks of difficult training, my SEAL class, which started with 150 men, was down to just 42.

在經過幾週艱難的訓練之後，我那時的海豹部隊，從一開始的 150 人減少到 42 人。

There were now six boat crews of seven men each.

我們有六艘船隊，每隊七人。

I was in the boat with the tall guys, but the best boat crew we had was made up of little guys.

我是跟高個子同一組，但我們最好的船員，是由一群矮個子所組成。

The munchkin crew we called them.

我們當時稱呼他們為「小矮人」。

No one was over five foot five.

沒有人超過 165 公分高

The munchkin boat crew had one American Indian, one African American, one Polish American, one Greek American, one Italian American, and two tough kids from the Midwest.

小矮人船隊有一個美國原住民、一個非裔美國人、一位波蘭裔美國人、一位希臘裔美國人、一位義大利裔美國人，以及兩位短小精悍、來自中西部的小夥子。

They outpaddled, outran, and outswam all the other boat crews.

他們在划船、跑步和游泳上都領先其他船員。

The big men in the other boat crews would always make good-natured fun of the tiny little flippers the munchkins put on their tiny little feet prior to every swim.

每次游泳前，另一船的大個子總是會對那些小個子開玩笑，說「小矮人把迷你蛙鞋穿在自己的小腳上」了。

But somehow these little guys from every corner of the nation and the world always had the last laugh.

但不知怎麼的，這些來自世界各地的小傢伙總會是最後的贏家。

Swimming faster than everyone and reaching the shore long before the rest of us.

他們游得比誰都快，並順利上岸，把剩下的我們遠遠拋在腦後。

SEAL training was a great equalizer.

海豹部隊的訓練是人人平等的。

Nothing mattered but your will to succeed.

想成功，最重要的是意志。

Not your color, not your ethnic background, not your education, not your social status.

而非種族，文化背景、教育程度、社會地位。

If you want to change the world, measure a person by the size of their heart, not by the size of their flippers.

如果你想要改變世界，用一個人的精神跟勇氣來評斷他，而不是用他們蛙鞋的大小。

The ninth week of training is referred to as Hell Week.

第九週的訓練稱為地獄週。

It is six days of no sleep, constant physical and mental harassment, and one special day at the mudflats.

連續六日不眠不休、永無止盡的身心靈折磨，其中一個特別的日子，是要在泥灘裡度過。

The mudflats are an area between San Diego and Tijuana, where the water runs off and creates the Tijuana slews, a swampy patch of terrain where the mud will engulf you.

這塊泥灘位在聖地牙哥與蒂華納之間，當此地的積水退去，就會形成足以吞噬你的蒂華納沼澤。

It is on Wednesday of Hell Week that you paddle down to the mudflats and spend the next 15 hours trying to survive the freezing cold, the howling wind, and the incessant pressure to quit from the instructors.

在地獄週的星期三，你必須走進泥灘，並在接下來的 15 個小時之中，試圖在這刺寒、冷風狂鳴，以及教官不斷施壓勸你放棄的聲音中存活下來。

As the sun began to set that Wednesday evening, my training class, having committed some egregious, infractioned rules, was ordered into the mud.

星期三晚上，當太陽西沉，我的訓練梯隊以嚴重違反紀律為名被命令跳進泥巴中。

The mud consumed each man till there was nothing visible but our heads.

泥灘吞沒了每個人，除了頭以外，我們全身都泡在爛泥之下。

The instructors told us we could leave the mud if only five men would quit.

教官說只要五個人放棄，我們就可以離開泥灘。

Only five men, just five men, and we could get out of the oppressive cold.

只要五個，五個人放棄我們就可以擺脫這冰冷難受的地方。

Looking around the mudflat, it was apparent that some students were about to give up.

四顧這泥灘，很明顯已經有人想要放棄了。

There was still over eight hours until the sun came up, eight more hours of bone chilling cold.

還有八小時太陽才會升起，還有八小時的凍骨酷寒要忍受。

The chattering teeth and shivering moans of the trainees were so loud, it was hard to hear anything.

學員們喀喀作響的牙齒以及顫抖的呻吟如雷作響，甚至都聽不到其他聲音了。

And then, one voice began to echo through the night.

接著，有個聲音開始在夜晚中迴盪。

One voice raised in song.

一個歌聲。

The song was terribly out of tune, but sung with great enthusiasm.

那個歌聲毫無音準可言，但卻充滿了熱情。

One voice became two, and two became three, and before long everyone in the class was singing.

一個聲音變成兩個，兩個再變成三個，不久之後，我們全部都開始唱歌。

The instructors threatened us with more time in the mud if we kept up the singing.

指導員威脅我們，如果我們繼續唱的話，就要在泥巴裡待更久。

But the singing persisted, and somehow the mud seemed a little warmer, and the wind a little tamer, and the dawn not so far away.

但歌聲持續著，不知為何地，泥灘感覺比較溫暖一點了、風也感覺比較溫和了，感覺黎明也沒那麼遙不可及。

If I have learned anything in my time traveling the world, it is the power of hope.

若要問我，在周遊世界各國之後，我學到了什麼，那就是希望的力量。

The power of one person.

單單一個人的力量。

A Washington, a Lincoln, King, Mandela, and even a young girl from Pakistan, Malala.

華盛頓、林肯、馬丁．路德．金恩、曼德拉，甚至是巴基斯坦的年輕女孩，馬拉拉。

One person can change the world by giving people hope.

就算是一個人，只要能夠給予他人希望，就可以改變世界。

So if you want to change the world, start each day with a task completed.

所以如果你想要改變世界，把一件任務完成當作是一天的開始。

Find someone to help you through life.

找到能對你一生幫助甚大的人。

Respect everyone.

尊重每一個人。

Know that life is not fair, and you will fail often.

了解到生命不是公平的，且你會常常失敗。

But if you take some risks, step up when the times through the toughest, face down the bullies, lift up the downtrodden, and never ever give up.

但如果你願意多冒一點險，在時局困難時仍邁步向前、挺身而出、幫助受迫害者、永不放棄。

If you do these things, the next generation and the generations that follow will live in a world far better than the one we have today.

如果你做了這些事，我們的下一代，和往後的世世代代，將會生活在一個比現在還要美好的生活中。

And what started here will indeed have changed the world for the better.

在這裡開始的一切都將使世界變得更美好。