that's why in this video we are going to explore five simple habits

這也是為什麼在這支影片中，我們要來探討五個簡單的習慣

that can completely change your life for the better in just a few minutes a day.

能夠在每天短短幾分鐘內，就永遠徹底改變你的生活

Number one is doing the scary thing socially; this transformed my life.

第一個，去做你在社交上害怕的事；這改變了我的生活

You see, I was extremely shy up until I was about 20 years old and I only broke out of it

是這樣的，我到大概 20 歲時都還超級害羞，而當我這樣問自己時

when I started asking myself, "What am I afraid of doing right now?"

我才終於跳脫出來：「我現在害怕做什麼？」

At first, it was little things like saying one extra sentence to a cashier

一開始是一些小事情，比如和收銀員多說一句話

to make that interaction more human then it was asking a stranger for directions —

讓互動更像人類，然後是向一個陌生人問路 -

maybe a recommendation of where to eat in a new area of town.

或許是問問城裡沒到過的地方有什麼推薦美食

And eventually the scary thing was sharing everything that I've learned here on YouTube.

最終恐怖的事，是到 YouTube 上分享我學到的所有事情

And terrifying as the judgement was, it turned out to be one of the best things I ever did.

雖然受人評價非常嚇人，它卻變成我所做過最棒的其中一件事

So wherever you are, from super shy to incredibly confident, lean into your personal social fears.

所以不論你處於哪裡，從超級害羞到自信爆棚，利用你的個人社交恐懼激勵自己吧

You're gonna see a massive gain in your self-esteem and you'll probably attract amazing new people into your life.

你的自尊心會大幅度提高，你也可能吸引到有趣的新人物進到你的生活中

The second life changing habit is defining your ideal before you get realistic.

第二個改變生活的習慣就是，在你訴諸於現實前，定義你的理想

Many of us do the opposite here; we start with what we think is realistic

我們許多人做的是相反的；我們先想什麼是實際的

and then we pick the best option from there so if you ask an unhappy accountant

然後從中選一個最棒的選擇，所以要是你問一個不快樂的會計師

what kind of job they'd like they sometimes talk about moving to a different firm

他們會喜歡哪種工作，他們有時會提到換間公司

but they often don't even think of changing career paths entirely.

但他們通常壓根不會想到要改變生涯道路

Unfortunately, the obvious and realistic answers usually leave us feeling uninspired.

不幸的是，顯而易見且實際的答案往往難以啟發我們

Instead, get yourself motivated by letting your mind run wild and honing in on your true ideal outcome.

取而代之，讓你自己積極一點，讓心思狂野，專注在你真正理想的結果

Now, to do that, you can ask questions like — "What would I do with my life

現在，為了做到這點，你可以問自己問題像是 - 「要是在所有的派對和旅遊之後

if I had 100 million dollars in the bank after all the partying and traveling?"

我的存款還有一億元，我會做什麼？」

Or, "What would I do in this situation if I wasn't afraid of rejection?"

或是，「在這個情境中，要是我不怕被拒，我會做些什麼？」

The answers that you get might sound crazy at first

你得到的答案起先或許聽來瘋狂

but it's these kinds of questions that are going to put you on a path

但正是這些問題，能夠將你指向

to doing something that you truly love and not just something that you can tolerate.

你真正愛做的事情上，而不是一些你可以忍受的東西

Third is the most valuable habit that I've picked up in the last year and that is meditation.

第三個是我在去年養成的、最有價值的習慣，那就是冥想

Now, there are tons of scientifically-backed benefits — more rational decision-making,

必須說，那有許多帶科學根據的好處 - 更理性的決策、

lowered risk of heart disease, up to a 50% reduction in the stress hormone, cortisol —

降低心臟疾病風險、降低高達 50% 的壓力荷爾蒙、皮質醇 -

but despite all of that, it was just too boring for me to get into it first.

但儘管如此，對我來說它一開始做起來還是太過無聊

Luckily, I committed to doing it for two weeks and finally saw some real-life improvements.

幸運的是，我將自己投身於冥想中兩個禮拜，最後終於看到一些實際生活成效

Now when I feel myself starting to get upset or frustrated,

現在，當我感覺自己開始沮喪或是受挫

I can catch myself and correct course more easily.

我可以把持住自己，更加容易改正道路

I feel more alert, more positive, and less judgmental of other people.

我感到更警覺、更正向，而且較少批評他人

And now, instead of feeling like I should meditate, I genuinely feel like I want to.

現在，比起覺得自己應該冥想，我是真的會想要冥想

Now, I know that it can be tough to get started with so I've actually partnered

我知道要開始很困難，所以我其實有個夥伴

with a really helpful guided meditation app that I've been using called Simple Habit.

那就是一個我一直在用的、非常有助益的冥想指導應用程式，叫作 Simple Habit

I'm gonna share my favorite tracks to listen to plus how you can get started for free

在影片最後，我會分享我最喜歡聽的片段還有你要怎樣才能開始免費試用

at the end of this video but for now, let's get to the fourth habit

不過現在，我們先進入到第四個習慣

which is cutting out the little white lies that seem like no big deal.

那就是擺脫那些看似無傷大雅的小謊

Now, if you're a fan of this channel you've heard me say this before but it's so important and it bears repeating.

如果你是本節目的粉絲，你大概以前就聽我說過這個了，不過它實在太重要了，值得一再重複

When you tell a lie, that's like paying with the credit card.

每當你說謊，那就像用信用卡付款一樣

It makes things easier in the moment but you have a debt to pay;

它讓事情在當下看起來比較容易，但是你有債務要償還

you've created a rift between yourself and reality and that comes at a cost.

你在自己和現實之間製造了一道裂縫，那會帶來代價

Now, sometimes you pay the price when you're discovered and the trust in your relationship is damaged.

是啊，有時候你在被揭穿時會付出代價，你和他人的信任關係也因此受損

Other times, you're never actually busted you just lose respect for yourself

其他時候，你則總是不會被拆穿，你只是喪失了對自己的敬重

because you know that you're not a person who values their word.

因為你明白自己不是一個重信譽的人

In order to change your life here, stop going deeper into lie debt; correct yourself when

為了在這裡改變你的生活，別再往謊言債務裡鑽了；當你不小心撒了小謊時

you've let a fib slip out and don't act in a way that you know isn't honest.

糾正自己，並且不要做出自己知道不誠實的舉動

Even though this makes things uncomfortable in the moment, it's absolutely worth it for

即使這讓事情在現下不容易，但為了你的心理健康

your mental health and for building a strong foundation of trust into all of your relationships.

也為了建立和他人情誼中更強的信任基礎，它絕對值得你一試

The last habit is to stop listening to music that makes you feel like you're missing something.

最後一個習慣就是，不要再聽那些讓你覺得悵然若失的音樂了

We often don't realize it but music is basically hypnosis.

我們通常不會察覺，但是音樂基本上就是催眠

The lyrics influence our beliefs and the composition affects our mood.

歌詞會影響我們的信念，作曲也會影響我們的心情

So if you constantly listen to love songs that say having a partner is the most important

所以要是你總是在聽那些情歌，說擁有伴侶是一生中最重要的事情

thing in life, you might begin to feel down if you're single and you might even find yourself

而你是單身的，就有可能開始覺得失落，還可能因此

desperate to be in any relationship instead of just enjoying life as it comes.

急於投入任何一段關係，而不是順應享受生活

In fact, a study out of Western Australia concluded that even though people expect sad songs

事實上，一項來自西澳大學的研究指出，縱然人們期望悲傷的歌

will make them feel better they often serve to further reinforce our depressed moods.

會讓他們感到比較好，那些歌卻往往進一步加深了沮喪情緒

Imagine if instead you listen to music that reminded you that you are not missing anything,

試著想像你改聽一首歌，那種告訴你你並無缺少任何東西的歌

music that puts a smile on your face, and makes you a person that others

那種會給你帶來笑容的音樂，使你變成那種自然而然會吸引人們的人

naturally want to be around, you don't have to cut sad songs out completely,

你不需要完全去除悲傷的歌

just make sure the ones that you listen to on repeat are supportive of your happiness.

只要確保你常聽的那幾首對你的快樂有助益

And you give the test of right now by seeing how many of your top songs

你現在做個測試，看一下你的歌單中哪些歌讓你心情好，哪些則是相反

make you feel good versus bad — bonus points for starting your happy playlist

當你一早起來開始刷牙時聽聽你的快樂清單

when you wake up in the morning and start brushing your teeth.

還能帶來更多好處

So I hope that you found these five habits very helpfulp; I know they've made a huge impact on my life.

我希望你們覺得這五個習慣非常有助益；我知道它們對我的生活帶來了很大的改變

And I particularly think that meditation deserves a bit more of an explanation

還有我特別認為冥想值得再多說一些

so I'm going to share a bit more now about how I have gotten the most out of it

所以我現在要分享我是如何從中收穫如此多

courtesy of our sponsor, Simple Habit.

多虧於我們的贊助商， Simple Habit

Alright, meditation. Now, this is something we know that we probably should be doing

好的，冥想。這是我們知道我們或許應該要做的事

because if you're like me you've read articles and how good it is for your mind and body

因為你或許像我一樣，已經讀過一些文章，在講冥想給身體和心靈帶來的益處

and you maybe tried to do it before but because it's boring or you can't find time,

或許你以前嘗試過，但因為那實在太無聊了或是你找不出時間

you haven't stuck with it.

所以沒有持續下去

Now, I'm going to be sharing my entire system for what I have found works for me

我之後會有一支完整影片，我會在裡面分享我的整個系統

to create genuine benefit and not that much time in an entire separate video.

包括我發現會帶來的實際助益，並且不用花到很多時間

But for now, I want to talk about one part of that system which is the guided meditations

不過現在，我想先說說整個系統中的其中一環，那就是冥想指導

that I have been using via today's sponsor, Simple Habit.

我是透過今日贊助商 Simple Habit 使用的

So Simple Habit is an app and it's got all different kinds of meditations

Simple Habit 是一個應用程式，它有各種不同類型的冥想

and the ones that I've focused on that have been most impactful on me

我用過對我而言最具影響力的

are meditations to create more positivity, joy, and gratitude.

是那些讓我更加正向、快樂和感激的冥想

These are the emotions that I want in my life.

這些都是我在生活中想要的情緒

I want to laugh more and I want to feel grateful for the things that I have

我想要笑得更多，我想要為了我所擁有的感激

but it's very easy as an entrepreneur or someone with a YouTube channel

但那對於一個企業家或是擁有 YouTube 頻道的某人

or whatever it is with your life because we all do this to focus on the next thing —

或無論你生活中有什麼，那很簡單，因為我們總是會這麼做藉此專注於下一件事上 —

"What is the problem today? What do we need to fix and solve? What isn't going right?"

「今天的問題是什麼？我們需要改正解決什麼？什麼事情出了差錯？」

— that's how we advance.

— 這也是我們進步的方式

Unfortunately, we oftentimes don't feel really good about all that we have already done

不幸的是，我們通常沒辦法對自己已經做了的感到非常好

and it leaves us achieving so much but feeling very much emptiness about it

那使得我們雖然做了這麼多，但卻感到非常空虛

and an inability to enjoy it for more than just a few moments or a few hours.

無法好好享受它一小片刻或是幾小時

And so these meditations are kind of like training for your brain to focus on

所以這些冥想就像是訓練你的大腦專注在

what is already good and they make you feel excellent and that translates to

那些已經很棒了的事情上，它們使你感覺棒極了

going out in the world being more charismatic and just generally feeling happier.

進而讓你變得更有領袖風範，並且就是覺得更加快樂了

So what I've been doing are meditations that are seven days, thirty days,

所以我在做的就是七天冥想課程或是三十天的

are focused on joy, focused on gratitude... and you can get this stuff for free

它們聚焦在快樂，聚焦在感激，你可以透過我們的號碼免費使用

using our code below which is www.simplehabit.com/charisma.

號碼如下： www.simplehabit.com/charisma

There's tons of free meditations in Simple Habit, you get a free week trial

在 Simple Habit 上有許許多多的免費冥想，如果你用這個鏈接

of their Premium Subscription if you use that link and that means you can go through

你還能免費試用他們的優質訂閱一個禮拜，那代表你可以用用

the entire 7-day joy meditation and see if you like it,

整個的七天快樂冥想課程，看看若是你喜歡

check out some of the other meditations, see if you noticed

就也去瞧瞧其他一些冥想，看看你是否

tangible changes in your life which I believe that you will, and if you do, it's only

注意到生活中有一些明確改變了，我相信你會的，而要是你喜歡

$11.99 a month after that to stay which for me has been absolutely worth it.

試用過後要想繼續使用，每個月要 11.99 元，對我而言我覺得絕對值得

So if you're interested in cultivating more gratitude, more positivity,

所以若是你有興趣培養更多的感激和正向思考

and more joy in your life, my recommendation is use the free week trial.

以及生活中更多的快樂，我的建議就是去用用看免費的一個禮拜試用

You have nothing to lose; if you don't like it,

試用不會損失任何東西；而若是你不喜歡

you can stick with the free version and just use those free meditations.

你可以回去用免費版本的，就用用那些免費的冥想課程

Go ahead click the link below www.simplehabit.com/charisma

前去點擊鏈接底下 www.simplehabit.com/charisma

and you can get started today; it's like 5 to 10 minutes in the morning and it's had a huge impact on my life.

今天就可以開始使用；只需要早上五到十分鐘，那會對你的生活帶來巨大改變

I'm looking forward to sharing more with you about what I've been doing with meditation

我預計在另一支影片和你們分享我的冥想歷程

in another video but for now, I hope that you enjoyed this video.

不過就現在，我希望你喜歡今天的影片

Thank you so much to Zeino for the excellent animation and

非常謝謝 Zeino 棒極了的動畫

I will see you guys in the next video.

大夥們我們下次影片再見