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 here.

然後轉向另一邊的包柏，莎莉或是佛雷達