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  • In my past life as a soccer coach,

    我過去擔任足球教練的生涯中

  • once you won a national championship,

    只要你一得到全國冠軍

  • everyone wants to come play for you.

    大家都想要加入你的球隊

  • Really not true.

    其實不是這樣

  • Once you paid them $ 25,000 a year in scholarships,

    應該說只要你付給他們一年兩萬五千美元的獎學金

  • everybody wants to come play for you.

    大家都會想加入你的球隊

  • And parents would always come to me and they'd say:

    家長總是來找我說:

  • "Okay, my son or my daughter wants to come play at your university,

    「我的兒子(或女兒)想加入校隊

  • what is it that we have to do?

    要怎樣才能加入呢?」

  • You know, what are you looking for?"

    你想找尋什麼樣的人?

  • And being the Socratic professor that I am,

    我總是用蘇格拉底式的回答

  • I say, well, what does your son or daughter do?

    恩,你的兒子(或女兒)有什麼專長?

  • What do they do really well that we'd be interested in?

    他們有什麼專長我們會感興趣的?

  • And typically their answers are, well, they've got great vision.

    通常家長會說:我小孩視力很好

  • They're really good.

    是真的很好

  • They can see the entire field.

    他們可以看清整個球場

  • Or, my daughter is the fastest player, there's nobody that can beat her.

    或是,我女兒是最快的球員,沒有人可以跑得過她

  • Or, my son's got a great left-footer.

    我的兒子左腳踢球最棒了

  • Really great in the air and can hit every ball.

    真的很厲害而且百發百中

  • I'm like: "Yeah, not bad;

    我總回答:好吧,不錯

  • but to be quite honest with you,

    但是老實跟大家說

  • those are the last things I'm looking for.

    這些都是我最不看重的

  • The most important thing?

    最重要的是什麼?

  • Self-confidence."

    自信

  • Without that skill, and I use the word skill intentionally,

    沒有這項技能,我故意用「技能」個詞

  • without that skill, we are useless as a soccer player.

    沒有自信這項技能,我們就不是一位好的足球員

  • Because when you lose sight or belief in yourself,

    因為當你失去了眼界和信心時

  • we're done for.

    我們注定會失敗

  • I use the definition of self-confidence

    我把自信定義為

  • to be the ability or the belief

    相信自己有能力或是一種信念

  • to believe in yourself, to accomplish any task,

    相信自己,完成各樣挑戰

  • no matter the odds, no matter the difficulty,

    不論勝算多大,不論多艱難

  • no matter the adversity.

    哪怕是身處逆境

  • The belief that you can accomplish it, self-confidence.

    這股信念讓你可以克服萬難,就是自信

  • Some of you are saying, "Great, I don't have it. I'm so shy.

    有些人會說,「好吧!我就是沒有自信,因為我害羞

  • I'll never do that, bla, bla, bla."

    我永遠也做不到」之類的話

  • And you start to drag all the way down here.

    然後漸漸變得更沒有自信

  • But, I use the word skill

    但是,我用「技能」這個詞

  • because

    因為

  • I believe it can be trained.

    我相信自信可以訓練

  • And I'll show you a couple of ways in which we do.

    接下來,我要告訴你們一些訓練方法

  • Hopefully I won't run out of time.

    希望我不會超時

  • I don't use any slides

    我不用投影片

  • because my speech always goes here, or here, or here.

    因為我的演講可能一下這裡,一下那裡,不停變換

  • So we'll see which way we get to.

    等下就知道我們講到哪了

  • The easiest way to build self-confidence:

    建立自信最簡單的方法:

  • there's no magic button.

    沒有捷徑

  • I can't say: "Hey, this plane is going down,

    我不能說:「喂!這飛機要墜毀啦

  • who can fly?

    誰會駕駛飛機?

  • Put your hand up."

    請舉手。」

  • "I can, I'm confident!"

    「我可以,我有信心!」

  • (Laughter)

    (笑聲)

  • Repetition, repetition, repetition.

    你需要的是:不斷練習,練習,再練習

  • Right?

    對吧?

  • What does Malcom Gladwell call it, the 10,000-hour rule?

    麥爾坎·葛拉威爾提出一個法則,一萬小時法則

  • There's no magic button.

    這並沒有捷徑

  • I recruited a goalie from Colombia, South America one year.

    有一年我在南美洲的哥倫比亞,徵招了一位守門員

  • Big, tall 6'3" man.

    很高大,191公分

  • You know, he had hands like stone.

    他的手像石頭一樣光滑

  • I thought he was like Flipper.

    我覺得他就像電影「飛寶」裡的海豚

  • Everytime I threw him the ball, down, onto the ground.

    每次我丟球給他,他總接不住

  • I was like, oh my god, we're in trouble.

    我心想:「我的天那,我們有麻煩了!」

  • Simple solution: get to the wall,

    解決的辦法很簡單:讓他面對牆

  • kick a ball against the wall and catch it.

    對著牆踢球,然後接住球

  • kick the ball against the wall and catch it.

    不斷對著牆踢球,然後接住

  • His goal was 350 a day for eight months.

    他每天來回練習350顆球,持續八個月

  • He came back, his hands were calloused,

    等他回到球隊,手上全是繭

  • the moisture on his hands were literally gone,

    手變得不再光滑

  • he is now playing in Europe.

    現在他在歐洲踢球

  • Magic? No.

    魔術嗎?不是

  • Repetition, repetition, repetition.

    練習,練習,再練習

  • The problem is, we expect to be self-confident

    關鍵在於,我們期望自己有自信

  • but we can't be unless the skill,

    但我們不可能有自信,除非

  • or the task we're doing,

    需要的技能或需要完成的任務

  • is not novel, is not new to us.

    是我們所熟悉的

  • We want to be in a situation

    我們需要處在一種

  • where we have so much pressure in that

    適當的壓力底下

  • and what I mean, cause pressure builds diamonds,

    我想說的是,適當壓力才能產生鑽石

  • we want to be in a situation where

    我們需要創造一種環境讓你感覺

  • "hey, I've done this a thousand times".

    「嘿,這件事我做過上千遍了!」

  • I did my speech,

    我在準備演講

  • and I practiced in front of a mirror: bla, bla, bla, bla, bla, bla.

    我對著鏡子練習

  • Hey I'm sounding good.

    「嗯,我講的不錯」

  • And then I went in front of my kids, and my wife.

    之後對著我的孩子和太太講

  • I said, oh gosh, I got a little nervous.

    我說:天那,我覺得有點緊張

  • Then I'd get in front of Glenn Gould,

    然後我站在格連·古爾德(知名鋼琴家)面前講

  • Oh my goodness, I am a little more nervous!

    我的老天呀,我又更緊張了

  • By the time I get to the ACG,

    等到我在ACG演講

  • where 2,500 people, can't say anymore, right?

    現場有2,500人,應該不會再多了是吧?

  • Twenty-five hundred people,

    2,500人

  • where twenty-five hundred people are there,

    現場有2,500人

  • I won't have a single ounce of nervousness

    但我一點也不緊張

  • because of my ability to practice.

    這都要歸功於我的練習

  • Right?

    對吧?

  • Over, and over, and over, again.

    練習,一次又一次的不斷練習

  • The problem with repetition is:

    問題就在於:

  • how many of us bail after the first bit of failure?

    我們當中有多少人一碰到失敗就放棄了?

  • How many of us bail after the first bit of adversity?

    有多少人一碰到不順就退縮了?

  • Edison was on that video,

    影片裡我們提到愛迪生

  • and it depends who you ask,

    不同人有不同的答案

  • there's anywhere from 1,000

    但愛迪生嘗試了一千次到一萬次

  • to 10,000 tries to build that light bulb.

    才成功發明了電燈泡

  • 1,000 to 10,000.

    一千次到一萬次

  • J.K Rowling should be on that video.

    J.K羅琳也應該在影片裡

  • Do you know how many publishers she took her Harry Potter book to?

    你知道她當時拿著哈利波特的手稿跑了多少家出版社嗎?

  • I believe the number was 12 or 13...

    我知道是12或13間

  • I am pretty confident but after two or three noes

    我是滿有自信的,但被拒絕兩三次後

  • I'd be like: "damn it!".

    我會覺得:「可惡!」

  • After six or seven, I'm like: "maybe not!"

    被拒絕六七次,我會想:「可能不會成功了!」

  • Definitely after nine or ten

    被拒絕九次或十次後

  • I'd be looking to be a soccer coach

    我會轉行去當足球教練

  • or something else besides an author.

    或其他什麼都好,反正當不了作家了

  • (Laughter)

    (笑聲)

  • Right?

    對吧?

  • I mean, twelve times somebody said no.

    我的意思是,即使被人拒絕12次

  • But, practice, practice, practice, and do not accept failure.

    可是,不斷練習,反覆再反覆,不要放棄

  • Maybe it shouldn't be repetition,

    也許「反覆」這個詞不對

  • maybe the answer should be persistence.

    應該叫「堅持」

  • Because we all repeat something but very few of us really will persist.

    因為我們都能重複做一件事,但很少人會堅持住

  • So that's one way to build self-confidence.

    這就是建立自信的方法

  • Get out there.

    勇敢出擊

  • Do what you want to do and do not accept no.

    做你想做的事,別輕易接受失敗

  • The other one is self-talk.

    另一個方法是自我對話

  • We all have a self-talk tape that plays in our head.

    我們腦子裡都有一套和自己對話的錄音帶

  • Anybody go shopping and put on a pair of pants this week?

    有人周末出去購物然後試穿了某條褲子嗎?

  • If you're a woman,

    如果你是女人

  • the first thing that always comes:

    第一反應永遠是:

  • "damn I look fat in these pants!."

    「老天,我穿這條褲子看起來真肥!」

  • And if you're a man, it's the opposite:

    如果你是男人,正好相反:

  • "Oh god, I got no muscle, I'm so flabby!"

    「哦老天呀,我沒有肌肉,看起來鬆垮垮的!」

  • Right? We all have this tape that plays in our head.

    對吧?我們腦子裡都有這樣的錄音帶

  • As a student, if they asked me the question,

    當學生的時候,如果教授提問

  • it was like: "Oh, gee please professor don't pick me, I don't know the answer."

    學生會想:「天那,拜託教授不要叫我回答,我不知道答案。」

  • I'd look down.

    我就假裝往下看

  • Right?

    對吧?

  • If you're in the b...when I, let me tell you something,

    讓我來告訴你一件事

  • and the VP of business adminis. here, I shouldn't repeat this,

    當商業副總裁時,我真的不應該再講這事

  • but when they hired me as an Athletics director,

    當學校負責人聘請我做體育部主任時

  • I sat in an architect's meeting,

    我參加了一個建築設計師會議

  • and I am as dumb as a post

    當我聽到那些數字,角度

  • when it comes to anything to do with numbers and angles.

    我整個呆若木雞

  • And they are like:

    會議就像這樣:

  • the fundibular valve

    他們講到建築的

  • of the architectural, uh,

    某個活門,然後問我:

  • what do you think doctor Joseph?

    「你覺得呢,約瑟夫博士?」

  • Uh, let me look into that for you and get back to you.

    「呃讓我想一想,我在跟你聯絡。」

  • (Laughter)

    (笑聲)

  • Right?

    對吧?

  • I was in a, oh god god, please don't ask me, please don't ask me.

    我當時就是這樣:天啊天啊,拜託不要問我,拜託不要問我

  • We all have this negative self-talk that goes in our head.

    我們腦子裡都有負面的自我對話

  • Guess what?

    你知道嗎?

  • There's enough people that are telling us we can't do it.

    已經有夠多的人告訴我們「辦不到」

  • That we're not good enough.

    「做的不夠好」

  • Why do we want to tell ourselves that?

    為什麼我們又要對自己說這些呢?

  • We know for a fact that thoughts influence actions.

    我們都知道思想會影響行為

  • We saw it there with the video Sheldon, Dr. Levy showed.

    我們從萊維博士的影片裡看到了

  • We know that our thoughts influence actions,

    我們知道思想會影響行為

  • why do we want to say that negative self-talk to ourselves?

    為什麼我們還和自己說那些負面的話呢?

  • We need to get our own self-affirmations.

    我們需要自我肯定

  • Muhammad Ali, what was his self-affirmation?

    拳王阿里,他是怎麼自我肯定?

  • I am the greatest!

    「我是最棒的!」

  • Who else is going to tell you?

    還有誰會這樣對你說?

  • There need to be quiet moments in your bedroom,

    我們需要一個安靜時刻,在臥室裡

  • quiet moments when you're brushing your teeth.

    或當你在刷牙時

  • That we need to reaffirm:

    這時候適合自我肯定

  • "I am the captain of my ship and the master of my fate!"

    「我是這艘船的船長,我是命運的主人!」

  • That is my affirmation.

    這是我肯定自己的方式

  • I came from a school of one thousand people,

    我畢業於一間只有一千人的學校

  • I lived in a town of one thousand people for fifteen years;

    我在只有一千人的小鎮住了15年

  • there's no reason that I should be in charge of an Athletics department,

    沒有什麼理由非要我來管理體育系

  • building maple leaf gardens.

    去負責建造體育館

  • But I am the captain of my ship and the master of my fate.

    但我是船長,我是命運的主人

  • If I don't say it, if I don't believe it,

    如果我不對自己這麼說,我不這麼相信自己

  • no one else will.

    其他人也更不可能了

  • How do you build self-confidence?

    你怎麼建立自信?

  • Get away from the people who will tear you down.

    遠離那些會打擊你自信的人

  • There's enough of that.

    那些喪氣的話夠多了

  • Muhammad Ali, I am the greatest! There is no one better than me.

    記住拳王阿里說 :「我是最棒的!無人能敵!」

  • There's a difference between hubris, and ego, and false pride.

    傲慢、自大和虛榮,這些是不一樣的

  • It's just reminding yourself in quiet silent moments,

    我們需要在安靜的時刻提醒自己

  • I put it down on a list,

    將自我勉勵的話寫下來

  • it's right beside my mirror,

    放在鏡子旁

  • right?

    好嗎?

  • about all the things that make me who I am.

    這些話可以幫助我成為我自己

  • Because I make enough mistakes,

    因為我犯的錯誤夠多了

  • and the newspapers will recognize it,

    報紙會發現這些錯誤

  • and people around me will recognize it;

    我周圍的人會看到這些錯誤

  • and they'll tear me down,

    然後他們會打擊我的自信心

  • and pretty soon I'll begin to believe it.

    過不久,我就會相信這些喪氣話了

  • There was a time when my confidence was really low.

    有一段時間我非常沒有自信

  • There was a time when I took this job

    那時候,我從愛荷華州過來

  • when I came from Iowa,

    接受這份工作

  • I don't know if I could do it.

    我不知道能否勝任

  • I had to bring out my self-confidence letter.

    我必須拿出勉勵自己的信,讓我鼓起信心

  • A letter I wrote to myself when I was feeling good.

    這些信是我意氣風發時寫的

  • Ivan, congratulations on getting your PhD before 40.

    (信上寫著)「伊凡,恭喜你在40歲之前拿到博士學位...」

  • Congra...I am 40, under.

    對了,我還沒過40歲

  • (Laughter)

    (笑聲)

  • Congratulations on winning a national championship.

    「恭喜你贏得了全國冠軍」

  • Good job on raising three good kids and marrying the right woman.

    「恭喜你娶了一位好太太,養大三個乖小孩」

  • I wrote a letter to myself,

    我寫信勉勵自己

  • it was my own brag sheet.

    它是我「自豪」清單

  • My own letter about the things I was proud of.

    上面有我所驕傲的成就

  • Because there are moments,

    因為某個瞬間

  • and we'll all experience them in our career, in our lives,

    在我們職涯中、生活中

  • in our job hunting, in our relationships;

    求職中、人際關係中

  • when we are not feeling good about

    我們會有不好的感覺

  • who, and what, and where we are.

    不論我們是誰,我們的身分,我們人在哪裡

  • And I had to bring out that letter and read it time and time again,

    每當難過的時候,我就會拿出那封信

  • for a period of about two weeks, to weather me through that storm.

    一遍遍的讀,大約兩周,就能度過輿論風暴

  • It was important.

    這很重要

  • Stop the self-talk, the negative self-talk.

    停止那些自我否定

  • If you watch you'll see some athletes that have a little bandage,

    如果注意的話,你會發現有些運動員身上有個小手環

  • or a little brand around them.

    或是小商標

  • Lance Armstrong is a perfect one.

    蘭斯阿姆斯特朗,就是個很好的例子

  • What's his self-affirmation?

    他的自我肯定是什麼?

  • Livestrong isn't a brand, it was to remind him of who he was.

    「Livestrong」並不是商標代言,它是用來提醒自己「我是誰」

  • Live strong. Then it became a brand.

    堅強活著!之後變成他個人的精神代言

  • He would move that from one arm to the next arm,

    當疑慮和恐懼來襲

  • when doubt and fear came into his mind.

    他會把它從自己身上移走

  • Live strong, put it on there, let's go.

    堅強活著!把恐懼焦慮放一旁,向前行!

  • We'll all have it, we place it.

    我們都會面對這樣的問題

  • Two ways to build self-confidence.

    以上是建立自信的兩種方法

  • I'm worried about my time

    我有點擔心時間不夠

  • I'm gonna tell you of one way

    讓我來告訴你一種

  • you can build self-confidence in others.

    幫助別人建立自信的方法

  • We are coaches and educators,

    我們是教練、教育工作者

  • we are teachers, we are people

    或老師,我們是這世界上

  • who will create value in the world;

    創造價值的人

  • and in doing that, we are critical by the nature of what we do.

    因為這份工作,讓我們身兼重任

  • I am a coach, I want you to score a goal.

    我是個教練,我希望你能進球

  • The ball went over high. "Dang it!" The ball went high!

    球踢高了!「該死!球踢太高啦!」

  • "Thank you coach, I know that. Feedback tells me that."

    「謝謝你教練,我知道。我看到球踢飛了!」

  • So what do we do?

    然後我們能做什麼?

  • I need you to put your elbow here,

    我需要你把肘關節放在這裡

  • I need you to put your knee over the ball,

    把你的膝蓋像這樣超過球

  • I need you to follow through.

    然後把球踢出去

  • Boom. Land. Great.

    碰!球進了!太棒了!

  • Notice, I never made it as a professional.

    記住,其實連我自己都做不到

  • (Laughter)

    (笑聲)

  • What can we do?

    那我們該怎麼做?

  • We fix mistakes.

    我們改正別人的錯誤

  • When I'm fixing that mistake:

    當我在修正那個錯誤時:

  • "Johnny, this is terrible,

    「約翰,這真是太糟糕了!」

  • you need to bend your knee, you need to do this, this."

    「你必須膝蓋彎曲,像這樣那樣」

  • What have I done to Johnny's self-confidence?

    我這樣有幫助約翰建立自信嗎?

  • Bend your knee, then do this, then do this.

    彎曲膝蓋,做這個,做那個

  • Next thing you know, Johnny's crushed.

    然後,約翰的信心被我打擊了

  • Ignore what Johnny does wrong

    如果忽略約翰做錯的地方

  • and find Bob or Sally or Freda over