TED2017
Tim Ferriss: Why you should define your fears instead of your goals
提姆菲瑞斯: 為什麼你應該要定義你的恐懼而非你的目標？
Filmed:
Readability: 4
7,442,608 views
面對困難的選擇──我們最怕去做、去問、去說的事──常常就是我們需要去做的事。我們要如何克服自我癱瘓並採取行動？提姆法瑞斯鼓勵我們用一種簡單卻強大的練習方式，他稱為「恐懼設定」，來全面性地想像我們的恐懼，並把細節寫下來。從這段演講來了解這個練習如何協助你在高壓環境中邁向成功，並把你能控制的和你無法控制的事情分開。
Tim Ferriss - Investor, human guinea pig, author
Tim Ferriss is an early-stage tech investor, best-selling author and podcaster. Full bio
Tim Ferriss is an early-stage tech investor, best-selling author and podcaster. Full bio
Double-click the English transcript below to play the video.
00:12
So, this happy pic of me
was taken in 1999.
was taken in 1999.
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我這張笑嘻嘻的照片
是 1999 年拍的，
是 1999 年拍的，
我當時大學四年級，
00:16
I was a senior in college,
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是在一個跳舞派對之後拍的。
00:18
and it was right after a dance practice.
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00:20
I was really, really happy.
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我那時非常非常開心，
00:22
And I remember exactly where I was
about a week and a half later.
about a week and a half later.
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我還記得大約十天後我在哪兒。
我坐在我的二手箱型車後面，
00:26
I was sitting in the back
of my used minivan
of my used minivan
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00:29
in a campus parking lot,
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車停在校園的停車場裡。
00:31
when I decided
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那時我決定，
我要自殺，
00:32
I was going to commit suicide.
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00:35
I went from deciding
to full-blown planning very quickly.
to full-blown planning very quickly.
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下決定之後我很快就做好充分計畫，
00:40
And I came this close
to the edge of the precipice.
to the edge of the precipice.
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我離懸崖的邊緣只有這麼近。
這是我最接近的一次，
00:43
It's the closest I've ever come.
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00:45
And the only reason I took
my finger off the trigger
my finger off the trigger
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我沒有扣下扳機的唯一原因
要感謝幾個幸運的巧合。
00:48
was thanks to a few lucky coincidences.
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00:51
And after the fact,
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在那件事之後，
最讓我受驚的是：運氣的元素。
00:53
that's what scared me the most:
the element of chance.
the element of chance.
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00:57
So I became very methodical
about testing different ways
about testing different ways
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所以我開始有條理地測試不同方法，
試著管理我的起起落落，
01:00
that I could manage my ups and downs,
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後來證明這是個值得的投資（笑聲）。
01:02
which has proven to be
a good investment. (Laughs)
a good investment. (Laughs)
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01:06
Many normal people might have,
say, six to 10 major depressive episodes
say, six to 10 major depressive episodes
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許多正常人一生會有 6 到 10 次
01:10
in their lives.
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憂鬱發作，
我有躁鬱症，是家庭遺傳。
01:12
I have bipolar depression.
It runs in my family.
It runs in my family.
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01:14
I've had 50-plus at this point,
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我已經發作過 50 次以上了，
01:17
and I've learned a lot.
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我學到很多。
01:19
I've had a lot of at-bats,
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我有過很多的上壘打擊數，
01:21
many rounds in the ring with darkness,
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與黑暗在拳擊場上打過很多回合，
01:24
taking good notes.
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做了很多有用的筆記，
01:25
So I thought rather than get up
and give any type of recipe for success
and give any type of recipe for success
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所以我想，與其給大家成功妙方
01:29
or highlight reel,
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或精華影片，
01:30
I would share my recipe
for avoiding self-destruction,
for avoiding self-destruction,
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我要分享的是避免自我毀滅的妙方。
01:35
and certainly self-paralysis.
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當然還有避免自我癱瘓，
01:38
And the tool I've found which has proven
to be the most reliable safety net
to be the most reliable safety net
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我找到的工具
被證明是在情緒自由落體時，
被證明是在情緒自由落體時，
最可靠的安全網，
01:42
for emotional free fall
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01:44
is actually the same tool
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這個工具其實也就是
01:46
that has helped me to make
my best business decisions.
my best business decisions.
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協助我做出最佳生意決策的工具，
但那就是次要的了，
01:48
But that is secondary.
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01:50
And it is ... stoicism.
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它就是……斯多葛主義。
聽起來很無趣。
01:53
That sounds boring.
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01:55
(Laughter)
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（笑聲）
01:56
You might think of Spock,
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你可能會想到星際爭霸戰的史巴克，
你也可能會想起這樣的畫面……
01:58
or it might conjure and image like this --
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02:00
(Laughter)
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（笑聲）
02:02
a cow standing in the rain.
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站在雨中的一頭牛，
02:04
It's not sad. It's not particularly happy.
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牠並不悲傷，牠並不特別快樂，
牠只是一隻無感覺的動物，
生活給牠什麼牠就接受什麼。
生活給牠什麼牠就接受什麼。
02:07
It's just an impassive creature taking
whatever life sends its way.
whatever life sends its way.
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02:11
You might not think of the ultimate
competitor, say, Bill Belichick,
competitor, say, Bill Belichick,
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你可能不會想到偉大的競賽者
比如比爾貝利奇克，
比如比爾貝利奇克，
他是新英格蘭愛國者的教頭，
02:16
head coach of the New England Patriots,
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02:18
who has the all-time NFL record
for Super Bowl titles.
for Super Bowl titles.
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他是問鼎國家美式足球聯盟 (NFL)
超級盃的記錄保持人，
超級盃的記錄保持人，
過去幾年，斯多葛主義就像
野火一樣不斷擴散，
野火一樣不斷擴散，
02:21
And stoicism has spread like wildfire
in the top of the NFL ranks
in the top of the NFL ranks
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在 NFL 頂尖球隊中，
被當作精神強悍訓練的手段。
被當作精神強悍訓練的手段。
02:27
as a means of mental toughness
training in the last few years.
training in the last few years.
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02:30
You might not think
of the Founding Fathers --
of the Founding Fathers --
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你可能不會想到開國始祖們，
湯瑪士傑佛遜、
約翰亞當斯、喬治華盛頓，
約翰亞當斯、喬治華盛頓，
02:34
Thomas Jefferson, John Adams,
George Washington
George Washington
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02:37
to name but three students of stoicism.
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我只舉這三位
斯多葛主義的學生為例。
斯多葛主義的學生為例。
02:40
George Washington actually had
a play about a Stoic --
a play about a Stoic --
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喬治華盛頓還有
一齣關於斯多葛主義的劇，
一齣關於斯多葛主義的劇，
02:44
this was "Cato, a Tragedy" --
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叫做「卡托：一部悲劇」，
02:46
performed for his troops at Valley Forge
to keep them motivated.
to keep them motivated.
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在佛吉谷演出給他的士兵看，
以保持他們的積極。
以保持他們的積極。
02:50
So why would people of action
focus so much on an ancient philosophy?
focus so much on an ancient philosophy?
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所以為什麼行動家們
如此重視這古老的哲學？
如此重視這古老的哲學？
02:54
This seems very academic.
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這似乎很學術，
02:56
I would encourage you to think
about stoicism a little bit differently,
about stoicism a little bit differently,
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我會鼓勵你用稍微
不同的方式來思考斯多葛主義，
不同的方式來思考斯多葛主義，
把它想成在高壓環境中
邁向成功的作業系統，
邁向成功的作業系統，
03:00
as an operating system for thriving
in high-stress environments,
in high-stress environments,
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用來做出更佳的決策。
03:03
for making better decisions.
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03:05
And it all started here,
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一切的開始，是在這裡，
03:08
kind of,
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可以算是啦！
03:09
on a porch.
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在一個門廊，
在雅典，大約西元前 300 年，
03:10
So around 300 BC in Athens,
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03:14
someone named Zeno of Citium
taught many lectures
taught many lectures
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有個人叫做季蒂昂的芝諾，
他教導了很多課程，
他教導了很多課程，
03:17
walking around a painted porch, a "stoa."
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他在一個長廊上來回走著，
長廊稱為「stoa」，
長廊稱為「stoa」，
這個字之後演變成
「stoicism（斯多葛主義）。」
「stoicism（斯多葛主義）。」
03:19
That later became "stoicism."
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03:22
And in the Greco-Roman world,
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在希臘羅馬世界裡，
03:24
people used stoicism
as a comprehensive system
as a comprehensive system
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人們把斯多葛主義
當作是一種綜合系統，
當作是一種綜合系統，
03:27
for doing many, many things.
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做很多很多事情時都會用到，
03:29
But for our purposes, chief among them
was training yourself
was training yourself
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但對我們，最主要的目的
就是訓練自我，
就是訓練自我，
把你能控制的和你無法控制的分開，
03:33
to separate what you can control
from what you cannot control,
from what you cannot control,
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03:37
and then doing exercises
to focus exclusively
to focus exclusively
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然後做一些練習，
讓你能完全只把焦點放在前者，
讓你能完全只把焦點放在前者，
03:40
on the former.
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這會降低情緒反應，
03:41
This decreases emotional reactivity,
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03:43
which can be a superpower.
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可說是種超能力。
03:46
Conversely, let's say
you're a quarterback.
you're a quarterback.
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相反地，比如說你是個四分衛，
你漏接了一個傳球，你很氣你自己，
03:49
You miss a pass.
You get furious with yourself.
You get furious with yourself.
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03:51
That could cost you a game.
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那可能會害你輸掉整場比賽。
03:53
If you're a CEO, and you fly
off the handle at a very valued employee
off the handle at a very valued employee
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比如你是總裁，你對一個
非常有價值的員工大發脾氣，
非常有價值的員工大發脾氣，
03:57
because of a minor infraction,
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原因只是他在一件小事違背了你，
03:58
that could cost you the employee.
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你可能就會失去這個員工。
04:01
If you're a college student
who, say, is in a downward spiral,
who, say, is in a downward spiral,
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比如你是個大學生
且身處向下沉的螺旋當中，
且身處向下沉的螺旋當中，
04:06
and you feel helpless and hopeless,
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你感到無助、沒希望，
04:09
unabated, that could cost you your life.
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結果可能是會讓你失去生命。
04:11
So the stakes are very, very high.
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所以賭注是非常非常高的。
04:14
And there are many tools
in the toolkit to get you there.
in the toolkit to get you there.
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在工具包中有許多工具
能讓你達到目的，
能讓你達到目的，
04:17
I'm going to focus on one
that completely changed my life in 2004.
that completely changed my life in 2004.
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我只打算強調一種，
這工具在 2004 年
完全改變了我的人生。
完全改變了我的人生。
04:21
It found me then because of two things:
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它那時會找到我，有兩個原因：
一個很親的朋友，
與我同年的年輕人，
與我同年的年輕人，
04:24
a very close friend, young guy, my age,
died of pancreatic cancer unexpectedly,
died of pancreatic cancer unexpectedly,
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未預期地因為胰臟癌過世，
04:30
and then my girlfriend, who I thought
I was going to marry, walked out.
I was going to marry, walked out.
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以及我的女友，
我本來以為我們會結婚，
我本來以為我們會結婚，
但她離開了我，
04:33
She'd had enough, and she didn't
give me a Dear John letter,
give me a Dear John letter,
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她受夠了，她沒有寫絕交信給我，
但她給了我這個，
04:37
but she did give me this,
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04:40
a Dear John plaque.
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一張絕交飾板。
04:41
(Laughter)
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（笑聲）
04:42
I'm not making this up. I've kept it.
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這不是我編出來的，我還留著它，
04:44
"Business hours are over at five o'clock."
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「上班時間到五點為止。」
04:47
She gave this to me
to put on my desk for personal health,
to put on my desk for personal health,
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她給我這個，讓我放在書桌上，
為了我個人健康著想，
為了我個人健康著想，
04:49
because at the time, I was working
on my first real business.
on my first real business.
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因為那時，我在努力打拼我
第一個真正的事業，
第一個真正的事業，
我不知道我在幹什麼
我一天工作超過 14 小時，
我一天工作超過 14 小時，
04:53
I had no idea what I was doing.
I was working 14-plus hour days,
I was working 14-plus hour days,
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04:56
seven days a week.
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一週工作七天。
04:58
I was using stimulants to get going.
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我要靠興奮劑來維持，
我要吃鎮靜劑來放鬆下來和入睡，
05:00
I was using depressants
to wind down and go to sleep.
to wind down and go to sleep.
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05:03
It was a disaster.
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那是個災難。
05:04
I felt completely trapped.
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我感覺自己完全被困住了，
05:06
I bought a book on simplicity
to try to find answers.
to try to find answers.
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我買了一本關於「簡單」的書
試圖找出答案。
試圖找出答案。
我的確在書中找到一句話
在我的人生中造成很大的不同，
在我的人生中造成很大的不同，
05:10
And I did find a quote
that made a big difference in my life,
that made a big difference in my life,
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05:14
which was, "We suffer more often
in imagination than in reality,"
in imagination than in reality,"
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那句話就是：
「我們在想像中所受的苦
比在現實中還多」，
比在現實中還多」，
05:19
by Seneca the Younger,
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塞內卡說的。
05:21
who was a famous Stoic writer.
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他是個知名的斯多葛學派作家，
05:23
That took me to his letters,
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那句話引導我去讀他的信，
05:25
which took me to the exercise,
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他的信引導我去練習，
05:27
"premeditatio malorum,"
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「premeditatio malorum」
意思是：對邪惡的事先冥思。
05:30
which means the pre-meditation of evils.
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05:32
In simple terms,
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簡單來說，
05:33
this is visualizing the worst-case
scenarios, in detail, that you fear,
scenarios, in detail, that you fear,
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是將你害怕的、
會讓你不採取行動的最糟情況，
會讓你不採取行動的最糟情況，
做細節的視覺化想像，
05:38
preventing you from taking action,
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05:40
so that you can take action
to overcome that paralysis.
to overcome that paralysis.
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讓你能夠採取行動來克服那癱瘓，
05:43
My problem was monkey mind --
super loud, very incessant.
super loud, very incessant.
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我的問題是心猿意馬──
它非常大聲、持續不斷，
它非常大聲、持續不斷，
光是想著我要如何渡過問題
對我來說是沒用的。
對我來說是沒用的。
05:47
Just thinking my way
through problems doesn't work.
through problems doesn't work.
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05:49
I needed to capture my thoughts on paper.
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我需要把我的思路寫在紙上，
05:51
So I created a written exercise
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所以我創造了一個書寫練習，
稱為「恐懼設定」，
就像目標設定一樣，
就像目標設定一樣，
05:53
that I called "fear-setting,"
like goal-setting,
like goal-setting,
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05:56
for myself.
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為我自己而做，
05:57
It consists of three pages.
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它包含了三頁，
05:59
Super simple.
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超簡單。
06:01
The first page is right here.
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第一頁就在這裡，
「如果我……會如何？」
06:03
"What if I ...?"
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06:06
This is whatever you fear,
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指的是你懼怕的任何事，
06:07
whatever is causing you anxiety,
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造成你焦慮的事，
06:09
whatever you're putting off.
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你在拖延的事，
06:11
It could be asking someone out,
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有可能是開口約某個人出去，
結束一段戀情，
06:12
ending a relationship,
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06:14
asking for a promotion,
quitting a job, starting a company.
quitting a job, starting a company.
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要求升官、辭掉工作、
創立一間公司，
創立一間公司，
可能是任何事。
06:17
It could be anything.
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06:18
For me, it was taking
my first vacation in four years
my first vacation in four years
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對我而言是去渡假
我四年都沒做過這件事，
我四年都沒做過這件事，
06:21
and stepping away from my business
for a month to go to London,
for a month to go to London,
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去倫敦，離開我的事業一個月，
06:24
where I could stay
in a friend's room for free,
in a friend's room for free,
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在那兒我可以免費住在一個朋友家，
06:27
to either remove myself
as a bottleneck in the business
as a bottleneck in the business
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我可以把我自己這個瓶頸
從事業中移除
從事業中移除
或是停業。
06:30
or shut it down.
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06:32
In the first column, "Define,"
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第一欄，「定義」，
你要寫下的是，如果踏出那一步，
06:34
you're writing down all of the worst
things you can imagine happening
things you can imagine happening
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你能想像出所有
可能會發生的最糟事情，
可能會發生的最糟事情，
06:38
if you take that step.
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06:39
You want 10 to 20.
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你應該要寫 10 到 20 項，
我不打算全部討論，
但我會舉兩個例子，
但我會舉兩個例子，
06:41
I won't go through all of them,
but I'll give you two examples.
but I'll give you two examples.
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06:44
One was, I'll go to London,
it'll be rainy, I'll get depressed,
it'll be rainy, I'll get depressed,
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其一是：我會去倫敦，
那兒常下雨，所以我會很沮喪，
那兒常下雨，所以我會很沮喪，
06:47
the whole thing will be
a huge waste of time.
a huge waste of time.
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整件事會是在浪費時間。
第二：我會錯過來自國稅局的信，
06:50
Number two, I'll miss
a letter from the IRS,
a letter from the IRS,
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06:53
and I'll get audited
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然後我會被稽查
06:54
or raided or shut down or some such.
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或被突襲檢查、或被關閉等等。
06:57
And then you go to the "Prevent" column.
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接著就要到「預防」那一欄。
在那一欄，你要寫下的是，
06:59
In that column, you write
down the answer to:
down the answer to:
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我能做什麼來預防這每一件事發生，
07:01
What could I do to prevent
each of these bullets from happening,
each of these bullets from happening,
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07:04
or, at the very least, decrease
the likelihood even a little bit?
the likelihood even a little bit?
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或是至少把發生的可能性降低一點？
07:08
So for getting depressed in London,
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所以，針對在倫敦感到沮喪這一項，
我可以隨身帶著可攜式藍光，
07:11
I could take a portable blue light with me
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07:13
and use it for 15 minutes in the morning.
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早上用 15 分鐘，
我知道那能協助防止憂鬱發作。
07:15
I knew that helped stave off
depressive episodes.
depressive episodes.
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針對國稅局一事
我可以向他們提出更改郵寄地址，
我可以向他們提出更改郵寄地址，
07:17
For the IRS bit, I could change
the mailing address on file with the IRS
the mailing address on file with the IRS
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07:21
so the paperwork would go to my accountant
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文書就會被寄給我的會計，
07:23
instead of to my UPS address.
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而不是我自己的美國郵政地址。
輕而易舉。
07:25
Easy-peasy.
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07:27
Then we go to "Repair."
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接著下一欄是「修復」，
07:30
So if the worst-case scenarios happen,
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如果最糟的情況發生了，
你能做什麼來稍微
修復造成的損害？
修復造成的損害？
07:32
what could you do to repair
the damage even a little bit,
the damage even a little bit,
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07:35
or who could you ask for help?
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或是你能向誰求助？
07:38
So in the first case, London,
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所以，在倫敦的例子中，
我可以不情願地多花點錢
飛到西班牙，曬曬太陽，
飛到西班牙，曬曬太陽，
07:39
well, I could fork over some money,
fly to Spain, get some sun --
fly to Spain, get some sun --
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07:43
undo the damage, if I got into a funk.
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如果我感到懼怕，
這樣可以將損害給消除。
這樣可以將損害給消除。
在錯失國稅局信件的例子中，
07:46
In the case of missing
a letter from the IRS,
a letter from the IRS,
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07:48
I could call a friend who is a lawyer
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我可以打電話給律師朋友，
07:51
or ask, say, a professor of law
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或是比如問法律教授，
07:54
what they would recommend,
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看他們有什麼建議，
我該去找誰談，
過去人們如何處理這種問題。
過去人們如何處理這種問題。
07:56
who I should talk to,
how had people handled this in the past.
how had people handled this in the past.
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07:59
So one question to keep in mind
as you're doing this first page is:
as you're doing this first page is:
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所以，在做第一頁的時候
有一件事要銘記在心，
有一件事要銘記在心，
08:03
Has anyone else in the history of time
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在過去歷史上有沒有
沒你聰明、沒你那麼有動機的人
08:05
less intelligent or less driven
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08:07
figured this out?
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找出過答案？
08:09
Chances are, the answer is "Yes."
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很可能，是有的。
08:11
(Laughter)
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（笑聲）
08:12
The second page is simple:
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第二頁很簡單，
08:16
What might be the benefits
of an attempt or a partial success?
of an attempt or a partial success?
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如果去嘗試或是達成部分成功
會有什麼益處？
會有什麼益處？
你可以看得出來，
我們在過度強調恐懼，
我們在過度強調恐懼，
08:19
You can see we're playing up the fears
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08:21
and really taking a conservative
look at the upside.
look at the upside.
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用保守的視角來看好的一面，
08:24
So if you attempted whatever
you're considering,
you're considering,
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所以如果你試著
去做你在考慮要做的事，
去做你在考慮要做的事，
你是否可能會建立信心，
發展出技能，
發展出技能，
08:27
might you build confidence,
develop skills,
develop skills,
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08:29
emotionally, financially, otherwise?
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不論是情緒上、財務上或其他？
08:32
What might be the benefits
of, say, a base hit?
of, say, a base hit?
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如果擊出二三壘安打或全壘打
會有什麼好處？
會有什麼好處？
08:35
Spend 10 to 15 minutes on this.
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在這裡花個 10 到 15 分鐘。
08:37
Page three.
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第三頁，
08:38
This might be the most important,
so don't skip it:
so don't skip it:
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這可能是最重要的，
所以不要跳過它，
所以不要跳過它，
08:41
"The Cost of Inaction."
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「不行動的代價」，
人類非常擅長去思考哪兒可能出錯，
08:42
Humans are very good at considering
what might go wrong
what might go wrong
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08:45
if we try something new,
say, ask for a raise.
say, ask for a raise.
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如果我們試點新東西，
比如，要求加薪，
比如，要求加薪，
08:49
What we don't often consider
is the atrocious cost of the status quo --
is the atrocious cost of the status quo --
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我們通常不會去思考的是
維持現狀的代價有多糟，
維持現狀的代價有多糟，
08:54
not changing anything.
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1434
不改變任何事的代價。
08:56
So you should ask yourself,
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所以你應該問問自己，
如果我避開不做這個行動或決策，
08:58
if I avoid this action or decision
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3200
09:03
and actions and decisions like it,
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以及類似的行動和決策，
6 個月、12 個月、3 年之後
我的人生會是什麼樣子？
我的人生會是什麼樣子？
09:05
what might my life look like in,
say, six months, 12 months, three years?
say, six months, 12 months, three years?
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4757
09:10
Any further out, it starts
to seem intangible.
to seem intangible.
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2488
再遠的話可能就會太難確定了。
09:12
And really get detailed --
again, emotionally, financially,
again, emotionally, financially,
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3847
真正去想細節，
不論是情緒上、財務上，
不論是情緒上、財務上，
身體上……都可以。
09:16
physically, whatever.
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1198
09:18
And when I did this, it painted
a terrifying picture.
a terrifying picture.
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2703
當我這麼做的時候
產生了一個很嚇人的畫面，
產生了一個很嚇人的畫面，
我在自我治療，
09:21
I was self-medicating,
205
549298
1536
09:23
my business was going to implode
at any moment at all times,
at any moment at all times,
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3761
隨時，我的事業都有可能內爆，
如果我不退開的話，
09:27
if I didn't step away.
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1165
09:28
My relationships were fraying or failing.
208
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2533
我的戀情在磨損或走向失敗，
09:30
And I realized that inaction
was no longer an option for me.
was no longer an option for me.
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我了解到，我不能選擇不行動，
09:36
Those are the three pages. That's it.
That's fear-setting.
That's fear-setting.
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三頁就是這樣而已，
那就是恐懼設定。
那就是恐懼設定。
這之後，我了解到
若評分 1 到 10 分，
若評分 1 到 10 分，
09:38
And after this, I realized
that on a scale of one to 10,
that on a scale of one to 10,
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09:42
one being minimal impact,
10 being maximal impact,
10 being maximal impact,
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1 分表示影響最小
10 分表示影響最大，
10 分表示影響最大，
如果我選擇旅行，我冒的風險
09:46
if I took the trip, I was risking
213
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1642
09:47
a one to three of temporary
and reversible pain
and reversible pain
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3334
是 1 到 3 分的暫時性痛苦，
且它是可反轉的，
且它是可反轉的，
但有著 8 到 10 分的
改變人生式影響，
改變人生式影響，
09:51
for an eight to 10 of positive,
life-changing impact
life-changing impact
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4011
09:55
that could be a semi-permanent.
216
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1602
這影響可能是半永久性的，
09:57
So I took the trip.
217
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1774
所以我選擇去旅行了。
那些災難都沒發生，
09:59
None of the disasters came to pass.
218
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1775
10:00
There were some hiccups, sure.
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1495
當然有一些小問題沒錯，
10:02
I was able to extricate myself
from the business.
from the business.
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2542
我得以讓自己從事業中解脫，
我最後把它延長為
一年半的世界之旅，
一年半的世界之旅，
10:05
I ended up extending that trip
for a year and a half around the world,
for a year and a half around the world,
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10:08
and that became the basis
for my first book,
for my first book,
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2206
那成了我第一本書的基礎，
10:11
that leads me here today.
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1477
引導我今天到這裡。
針對我所有的大成功
以及避開的大災難，
以及避開的大災難，
10:12
And I can trace all of my biggest wins
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3332
10:16
and all of my biggest disasters averted
225
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2903
我都可以追溯回
10:18
back to doing fear-setting
226
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1882
我做的恐懼設定，
至少一季做一次。
10:20
at least once a quarter.
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1571
10:23
It's not a panacea.
228
611240
1169
它不是萬靈丹，
10:24
You'll find that some of your fears
are very well-founded.
are very well-founded.
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2890
你會發現你的恐懼中
有些的確有很好的根基。
有些的確有很好的根基。
（笑聲）
10:27
(Laughter)
230
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1055
10:28
But you shouldn't conclude that
231
616426
1651
但你還沒用顯微鏡觀看它們之前，
10:30
without first putting them
under a microscope.
under a microscope.
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2547
不該先下這樣的結論，
10:33
And it doesn't make all the hard times,
the hard choices, easy,
the hard choices, easy,
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3209
而且它不會讓難熬的時刻
或困難的選擇全都變得輕鬆容易，
或困難的選擇全都變得輕鬆容易，
但會讓當中許多都變得
比較輕鬆容易些，
比較輕鬆容易些，
10:36
but it can make a lot of them easier.
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624557
1951
10:39
I'd like to close with a profile
of one of my favorite modern-day Stoics.
of one of my favorite modern-day Stoics.
235
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4389
我想用我最喜歡的
現代斯多葛主義者來作結。
現代斯多葛主義者來作結。
10:44
This is Jerzy Gregorek.
236
632141
1922
這是傑西葛雷哥雷克，
10:46
He is a four-time world champion
in Olympic weightlifting,
in Olympic weightlifting,
237
634802
3429
他四度贏得奧運舉重冠軍，
政治難民，
10:50
political refugee,
238
638255
1374
10:51
published poet,
239
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1281
有出版作品的詩人，
10:53
62 years old.
240
641546
1389
62 歲，
他仍然能打趴我，
打趴這間房間中大部分的人，
打趴這間房間中大部分的人，
10:54
He can still kick my ass and probably
most asses in this room.
most asses in this room.
241
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3470
10:59
He's an impressive guy.
242
647437
1202
他是個讓人敬畏的人，
我花了很多時間
在他的拱廊，他的門廊上，
在他的拱廊，他的門廊上，
11:00
I spent a lot of time
on his stoa, his porch,
on his stoa, his porch,
243
648663
2264
11:02
asking life and training advice.
244
650951
2004
詢問關於人生和訓練的建議。
11:06
He was part of the Solidarity in Poland,
245
654168
3184
他是波蘭團結工聯的一員，
團結工聯是個
非暴力的社會改變運動，
非暴力的社會改變運動，
11:09
which was a nonviolent
movement for social change
movement for social change
246
657376
2666
11:12
that was violently suppressed
by the government.
by the government.
247
660066
2777
但受到政府暴力打壓。
11:14
He lost his career as a firefighter.
248
662867
2046
他失去了救火員的工作，
然後，他的導師，一名牧師
被綁架、虐待、然後殺害，
被綁架、虐待、然後殺害，
11:16
Then his mentor, a priest,
was kidnapped, tortured, killed
was kidnapped, tortured, killed
249
664937
3121
11:20
and thrown into a river.
250
668082
1634
棄屍到河裡。
11:21
He was then threatened.
251
669740
1214
他接著被威脅。
他和他的太太必須要逃離波蘭，
在國家間逃來逃去，
在國家間逃來逃去，
11:22
He and his wife had to flee Poland,
bounce from country to country
bounce from country to country
252
670978
3158
11:26
until they landed in the US
with next to nothing,
with next to nothing,
253
674160
2454
直到他們抵達美國，幾乎一無所有，
11:28
sleeping on floors.
254
676638
1393
睡在地板上。
11:30
He now lives in Woodside, California,
in a very nice place,
in a very nice place,
255
678675
3787
他現在住在加州的伍賽德，
一個很棒的地方，
一個很棒的地方，
在我一生中見過至少一萬個人，
11:34
and of the 10,000-plus people
I've met in my life,
I've met in my life,
256
682486
2625
11:37
I would put him in the top 10,
257
685135
2284
就成功和快樂方面來說，
11:39
in terms of success and happiness.
258
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2194
我會把他排在前十名，
11:42
And there's a punchline coming,
so pay attention.
so pay attention.
259
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2327
結尾畫龍點睛之語要來了，注意。
幾週前我傳了訊息給他，
11:44
I sent him a text a few weeks ago,
260
692922
1863
11:46
asking him: Had he ever read
any Stoic philosophy?
any Stoic philosophy?
261
694809
2795
問他：他是否有讀過
任何斯多葛哲學？
任何斯多葛哲學？
11:49
And he replied with two pages of text.
262
697628
2398
他回覆了兩頁的文字，
11:52
This is very unlike him.
He is a terse dude.
He is a terse dude.
263
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2245
這很不像他，他是個用字精簡的人。
11:54
(Laughter)
264
702319
1492
（笑聲）
他不僅對斯多葛學派很熟悉，
11:55
And not only was he familiar
with stoicism,
with stoicism,
265
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3061
11:58
but he pointed out, for all
of his most important decisions,
of his most important decisions,
266
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3394
他還指出，他所有的重要決定，
12:02
his inflection points,
267
710338
1507
他的反轉點，
當他為了他的原則
和道德準則挺身而出，
和道德準則挺身而出，
12:03
when he stood up
for his principles and ethics,
for his principles and ethics,
268
711869
3586
12:08
how he had used stoicism
and something akin to fear-setting,
and something akin to fear-setting,
269
716142
3102
他都用到了斯多葛主義
以及類似恐懼設定的方法，
以及類似恐懼設定的方法，
這讓我震撼，
12:11
which blew my mind.
270
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1162
12:12
And he closed with two things.
271
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1647
他以兩件事作結：
12:14
Number one: he couldn't imagine
any life more beautiful
any life more beautiful
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第一：他無法想像有任何人生
能比斯多葛學派的人生更美。
12:17
than that of a Stoic.
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12:20
And the last was his mantra,
which he applies to everything,
which he applies to everything,
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第二是他的真言，
他用在所有事情上，
他用在所有事情上，
你也可以用在所有事情上，
12:23
and you can apply to everything:
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12:27
"Easy choices, hard life.
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「輕鬆的選擇，困難的人生。
12:30
Hard choices, easy life."
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困難的選擇，輕鬆的人生。」
12:34
The hard choices --
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困難的選擇──
我們最怕去做、去問、去說的事──
12:36
what we most fear doing, asking, saying --
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12:41
these are very often exactly
what we most need to do.
what we most need to do.
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常常正是我們需要去做的事。
12:45
And the biggest challenges
and problems we face
and problems we face
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我們所面對最大的挑戰和問題，
永遠不可能透過舒適的對話來解決，
12:48
will never be solved
with comfortable conversations,
with comfortable conversations,
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12:51
whether it's in your own head
or with other people.
or with other people.
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不論是你腦中的自我對話
或與他人的對話。
或與他人的對話。
12:55
So I encourage you to ask yourselves:
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所以我鼓勵你們問問自己，
現在在你們的人生中有哪些地方，
12:57
Where in your lives right now
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12:59
might defining your fears be more
important than defining your goals?
important than defining your goals?
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定義你的恐懼
會比定義你的目標更重要？
會比定義你的目標更重要？
13:04
Keeping in mind all the while,
the words of Seneca:
the words of Seneca:
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別忘記塞內卡的話：
13:08
"We suffer more often
in imagination than in reality."
in imagination than in reality."
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「我們在想像中所受的苦
比在現實中還多」。
比在現實中還多」。
13:12
Thank you very much.
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非常謝謝大家。
13:13
(Applause)
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（鼓掌）
ABOUT THE SPEAKER
Tim Ferriss - Investor, human guinea pig, authorTim Ferriss is an early-stage tech investor, best-selling author and podcaster.
Why you should listen
Tim Ferriss has been listed as one of Fast Company's "Most Innovative Business People" and one of Fortune's "40 under 40." He is an early-stage technology investor/advisor (Uber, Facebook, Shopify, Duolingo, Alibaba, and 50+ others) and the author of four #1 New York Times and Wall Street Journal bestsellers, including The 4-Hour Workweek and his latest, Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers. The Observer and other media have called Tim "the Oprah of audio" due to the influence of The Tim Ferriss Show podcast, which is the first business/interview podcast to exceed 100 million downloads.
Tim Ferriss | Speaker | TED.com