【心理成长】用日记法彻底改变自己 · 日记改变人生
共 3 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 【心理成长】用日记法彻底改变自己 · 日记改变人生 中英字幕 | 26:40 |
| P2 | 【心理成长】用日记法彻底改变自己 · 日记改变人生 英文字幕 | 26:40 |
| P3 | 【心理成长】用日记法彻底改变自己 · 日记改变人生 无字幕 | 26:40 |
P1 · 【心理成长】用日记法彻底改变自己 · 日记改变人生 p01 中英字幕 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | It's sometimes easy to feel like journaling | 有时候很容易感觉像在日记 |
| 0:02 | is really hard to stick with and overwhelming, | 很难坚持和压倒性, |
| 0:04 | but actually all you need is just one minute per day | 但实际上你只需要一天一分钟 |
| 0:07 | to start transforming your life. | 开始改变你的生活 |
| 0:08 | Journaling is such a powerful mental and spiritual tool | 日记是一个强大的精神工具 |
| 0:12 | to transform your life by helping you to heal, | 改变你的生活 通过帮助你治愈, |
| 0:14 | helping you to grow, helping you to make progress, | 帮助你成长 帮助你进步 |
| 0:16 | helping you to achieve your dream life. | 帮助你实现你的梦想生活。 |
| 0:19 | One question I get asked a lot is how to journal. | 我经常被问到一个问题 是如何进行日记 |
| 0:21 | I don't even know where to begin with journaling | 我都不知道该从哪开始写日记 |
展开字幕全文（749 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | It's sometimes easy to feel like journaling | 有时候很容易感觉像在日记 |
| 2 | is really hard to stick with and overwhelming, | 很难坚持和压倒性, |
| 3 | but actually all you need is just one minute per day | 但实际上你只需要一天一分钟 |
| 4 | to start transforming your life. | 开始改变你的生活 |
| 5 | Journaling is such a powerful mental and spiritual tool | 日记是一个强大的精神工具 |
| 6 | to transform your life by helping you to heal, | 改变你的生活 通过帮助你治愈, |
| 7 | helping you to grow, helping you to make progress, | 帮助你成长 帮助你进步 |
| 8 | helping you to achieve your dream life. | 帮助你实现你的梦想生活。 |
| 9 | One question I get asked a lot is how to journal. | 我经常被问到一个问题 是如何进行日记 |
| 10 | I don't even know where to begin with journaling | 我都不知道该从哪开始写日记 |
| 11 | or I can't stay consistent with journaling. | 或者我无法与日记保持一致 |
| 12 | All you need to start changing your life | 你只需要改变你的生活 |
| 13 | are a few simple evidence-based tried and tested techniques. | 是一种简单的基于证据的试验和试验技术。 |
| 14 | So in this video, we're going to be answering | 所以在这段录像里 我们要回答 |
| 15 | all of those questions starting with why you should journal | 所有的问题,从为什么你应该日志开始 |
| 16 | and how journaling can actually genuinely change your life. | 日记可以真正改变你的生活 |
| 17 | This is not just some kind of clickbait intriguing title. | 这不仅仅是个有趣的标题 |
| 18 | This genuinely will change your life | 这真的会改变你的生活 |
| 19 | if you put it into practice. | 如果你把它付诸实践。 |
| 20 | Secondly, we'll go over key journaling methods | 第二,我们再研究关键的日记方法 |
| 21 | which are evidence-based, tried and tested, | 以证据为根据,加以试验, |
| 22 | super powerful journaling methods | 超级强大的日记方法 |
| 23 | that I've used personally over the years as well. | 这些年来我也用过 |
| 24 | And thirdly, we'll go over how to stay consistent | 第三,我们再研究如何保持一致 |
| 25 | and build it into your routine, | 并把它建造在你的日常中, |
| 26 | to actually take action on wanting to journal | 以实际行动处理想要期刊的问题 |
| 27 | and make this a reality for you. | 并让你成为现实。 |
| 28 | So without further ado, let's dive into the video. | 因此,不做更多的事, 让我们潜入视频。 |
| 29 | If you're new here, my name's Izzy. | 如果你是新来的 我叫伊兹 |
| 30 | I'm a Cambridge graduate and a doctor | 我是剑桥大学毕业生和医生 |
| 31 | and I've personally been journaling for over eight years now | 我个人日记已经八年了 |
| 32 | and gone through literally dozens of journals. | 写了几十本日记 |
| 33 | I've created a journaling template | 我创建了一个日记模板 |
| 34 | with a bunch of structures and prompts down below, | 和一堆结构 和提示下方, |
| 35 | totally free for you to use as a companion for this video. | 完全免费,你使用 作为这个视频的同伴。 |
| 36 | So why should we journal | 那么我们为什么要登报 |
| 37 | and how is this actually going to be life-changing? | 这到底会如何改变生活? |
| 38 | There are three reasons to journal. | 期刊有三个原因. |
| 39 | The first reason is to record your memories | 第一个原因就是记录你的记忆 |
| 40 | as a kind of snapshot to see the progress | 作为一种快照来看待进展 |
| 41 | and see how far you've come. | 看看你走了多远 |
| 42 | When I look back at some of my old journals, | 当我回顾我的一些旧日记时, |
| 43 | I'm like, oh my goodness, I can't believe that | 我简直不敢相信 |
| 44 | at that time I was so worried | 当时我很担心 |
| 45 | about something that was happening | 关于正在发生的事情 |
| 46 | or I felt so strongly about it. | 或者我对它有强烈的感受 |
| 47 | But then looking back, actually that was such a blessing | 但回头看,其实那是如此的祝福 |
| 48 | and that gives you this magical zoom out button | 这给你这个神奇的缩放按钮 |
| 49 | on seeing things in perspective. | 以直视事物。 |
| 50 | Secondly, it affects your affect. | 第二,它影响你的影响。 |
| 51 | So whether you have a more positive | 所以,如果你有一个更积极的 |
| 52 | or negative approach to the world. | 或对世界采取消极态度。 |
| 53 | Basically, all of us struggle | 基本上,我们都在挣扎 |
| 54 | with negative emotions at times. | 有消极的情绪 有时。 |
| 55 | Things like fear, things like anxiety, | 恐惧、焦虑 |
| 56 | feeling like you're worrying about the future, | 感觉你在担心未来 |
| 57 | fear of failure, fear of judgment, | 害怕失败,害怕判断, |
| 58 | worrying that you're not good enough. | 担心你不够好 |
| 59 | All of these things can weigh on us on a daily basis. | 所有这些事情每天都会影响我们。 |
| 60 | Holocaust survivor and psychologist, Victor Frankl, | 大屠杀幸存者和心理学家 维克多·弗兰克尔 |
| 61 | who wrote Mansurt for Meaning, | 他为意义而写了《曼苏特》, |
| 62 | once wrote, between stimulus and response, | 在刺激和反应之间 |
| 63 | there is a space. | 有一个空间。 |
| 64 | In that space is our power to choose our response. | 在这个空间里,我们有权选择我们的反应。 |
| 65 | In our response lies our growth and our freedom. | 我们的反应是,我们的成长和自由。 |
| 66 | By putting down our thoughts and feelings on paper | 把我们的想法和感情都写在纸上 |
| 67 | over and over again, | 一次又一次 |
| 68 | journaling is one of the most powerful ways | 日记是最强大的方法之一 |
| 69 | for us to understand more objectively | 为了让我们更客观地理解 |
| 70 | where our thoughts and feelings are coming from | 我们的思想和感情来自哪里 |
| 71 | and understanding the truth | 并了解事实 |
| 72 | of actually what's been going on in our lives. | 我们生活中发生的一切 |
| 73 | There have been studies on students | 有学生研究 |
| 74 | that show that journaling as a practice | 显示日记作为一种惯例 |
| 75 | can reduce negative emotions | 可以减少负面情绪 |
| 76 | and also even boost their grades, bizarrely. | 甚至提高他们的成绩,奇怪的是。 |
| 77 | Overall, it helps you to realize that your emotions | 总的来说,它帮助你意识到 你的情绪 |
| 78 | and feelings are not actually directly caused | 感觉其实不是直接引起的 |
| 79 | by the situation in your life. | 你的生活状况。 |
| 80 | It's also a space where you can cultivate | 也是你们可以耕种的空间 |
| 81 | a higher state of mind and a more positive outlook on life. | 更高的思维状态和更加积极的人生观。 |
| 82 | In this way, journaling can literally change | 这样,日记可以改变 |
| 83 | our lived experience of the world | 我们活生生的世界经验 |
| 84 | because experience is not an objective thing. | 因为经验不是客观的 |
| 85 | Experience is the life situation that we're in | 经验就是我们的生活状况 |
| 86 | plus a subjective assessment by us about that situation. | 再加上我们对这种情况的主观评估。 |
| 87 | And that creates our experience. | 这创造了我们的经验。 |
| 88 | It includes things like the facts of the matter, | 包括事实之类的事情 |
| 89 | but then also all the feelings and emotions | 还有所有的感情和情感 |
| 90 | and narratives and beliefs and stories | 叙事、信仰和故事 |
| 91 | that we tie into it. | 我们把它绑起来 |
| 92 | And that makes our experience. | 这就是我们的经验。 |
| 93 | And thirdly is something that I call | 第三,我称之为 |
| 94 | the belief outcome access. | 信仰结果的获取。 |
| 95 | By completely changing our approach to life, | 通过彻底改变我们对生活的态度, |
| 96 | journaling can actually completely change | 日记可以完全改变 |
| 97 | the outcome of our life as well. | 我们的生活结果。 |
| 98 | Okay, let me explain. | 好吧,让我解释一下。 |
| 99 | So the outcomes of our life are broadly determined | 因此,我们生活的结果是广泛的决定 |
| 100 | by our actions. | 我们的行动。 |
| 101 | Obviously there's luck and other things involved, | 显然有运气和其他事情 |
| 102 | but the bit that we can control is our actions. | 但我们能控制的部分就是我们的行动。 |
| 103 | Our actions generally come from our decisions | 我们的行动一般来自我们的决定 |
| 104 | and our intentions. | 和我们的意图。 |
| 105 | Our decisions and intentions are generally based | 我们的决定和意图一般基于 |
| 106 | on our thoughts and feelings about things. | 我们对于事物的想法和感情 |
| 107 | So if we think something or feel something, | 所以,如果我们有想法或感觉 |
| 108 | that often leads us to make a different decision. | 这常常导致我们做出不同的决定。 |
| 109 | Those again, usually come from our beliefs | 再来一次,通常来自我们的信仰 |
| 110 | and the stories that we tell ourselves. | 和我们自己讲的故事。 |
| 111 | The things that we believe about ourselves, | 我们对自己的看法 |
| 112 | whether those are limiting beliefs | 是否限制信仰 |
| 113 | and the stories that we tell ourselves | 和我们对自己讲的故事 |
| 114 | about who we are, who our identity is, | 关于我们是谁,我们的身份是谁, |
| 115 | what things mean, those very beliefs came from somewhere. | 这些信仰来自某个地方 |
| 116 | Those stories, those things that we believe | 那些故事,那些我们相信的东西 |
| 117 | about ourselves, they didn't just come from nothing. | 对我们来说,他们不是白来的 |
| 118 | They came from events that went on in our life | 他们来自我们生活中的事件 |
| 119 | and the way that we chose to interpret them. | 以及我们所选择的解释方法。 |
| 120 | For example, if you believe that you're not worthy, | 例如,如果你认为自己不值得 |
| 121 | you're not good enough, that leads you to think, | 你不够好, 这导致你思考, |
| 122 | okay, I'm not good enough to apply for this job | 好吧,我不够好 申请这份工作 |
| 123 | because they'll reject me anyway, because I'm no good. | 因为他们反正会拒绝我 因为我不好 |
| 124 | Obviously, because that's maybe my limiting belief. | 很明显,因为这也许是我有限的信念。 |
| 125 | And then that makes me take the decision | 这让我决定 |
| 126 | to not bother applying for the job | 不需要申请工作 |
| 127 | because they would think, oh, who on earth | 因为他们会想,哦,谁在地球上 |
| 128 | does she think she is to apply for this job | 她认为她应该申请这份工作吗? |
| 129 | because she's obviously not good enough, | 因为她显然不够好 |
| 130 | which is something I've decided for myself, | 这是我自己决定的 |
| 131 | not that they've actually said it to me. | 不是说他们真的对我说了 |
| 132 | And that leads to the action of, okay, | 这导致了行动,好吧, |
| 133 | I'm not going to apply for that job. | 我不会申请那份工作 |
| 134 | And the outcome is, I don't get that job | 结果我得不到这份工作 |
| 135 | because I didn't even put myself out there | 因为我甚至没有把自己 在那里 |
| 136 | in the first place. | 最初. |
| 137 | On the other hand, if let's say I have the belief | 另一方面,如果说我相信 |
| 138 | that I am good enough, I can get this job, | 我足够好,我可以得到这份工作, |
| 139 | I am worthy and I'm intelligent and I'm capable | 我值得,我聪明,我有能力 |
| 140 | and I can learn quickly, then that would lead | 我就能很快地学会,然后,那将会导致 |
| 141 | to the thoughts and feelings of, yes, | 对,是的, |
| 142 | I feel empowered to do this. | 我觉得我有能力做到这一点。 |
| 143 | And then when the opportunity to apply for the job comes up, | 然后当申请工作的机会出现时 |
| 144 | I decide, yes, I'm going to apply for this | 我决定,是的,我要申请这个 |
| 145 | because I have that belief and this thought process | 因为我有这种信念和这个思考过程 |
| 146 | and this feeling that I can do this | 这种感觉我可以做到这一点 |
| 147 | and I can give this a go, even if they reject me, | 就算他们拒绝我,我也可以试试看 |
| 148 | that's okay, I'll just try again, that's fine. | 没关系,我会再试一次,没关系 |
| 149 | I know fundamentally my worth and I believe in myself. | 我基本上知道我的价值,我相信我自己。 |
| 150 | And that would lead to the action of applying for jobs, | 这会导致行动 申请工作, |
| 151 | putting yourself out there, which would more likely | 让你自己出来, 这更可能 |
| 152 | lead to the outcome of actually learning that job, | 导致实际学习工作的结果, |
| 153 | actually making that change. | 实际做出这样的改变。 |
| 154 | Another example is if you have the belief | 另一个例子是如果你相信 |
| 155 | that I am a healthy person who prioritizes | 我是一个健康的人 谁优先 |
| 156 | my wellbeing and fitness, that will lead to the thoughts | 我的福祉和身体健康, 将导致思想 |
| 157 | of, hmm, how can I improve my fitness, | 我怎样才能提高我的健身能力 |
| 158 | feelings of motivation around exercise | 运动的动机感 |
| 159 | and taking care of yourself, leading to decisions | 并照顾自己,导致决定 |
| 160 | like I'm going to go to the gym three times a week, | 就像每周去健身房三次一样 |
| 161 | I'm going to eat well, I'm going to sleep well. | 我要好好吃饭,好好睡一觉 |
| 162 | And those actions then leading to the outcomes | 这些行动导致 |
| 163 | of you are fitter. | 你们是更合适的。 |
| 164 | And the amazing thing is that this is actually | 令人惊奇的是,这是实际上 |
| 165 | a closed loop where the outcomes that you have, | 一个封闭的循环,你的结果, |
| 166 | they become the life events that then further | 成为了生命中更进一步的事件 |
| 167 | condition your beliefs. | 改变你的信仰 |
| 168 | They further give you fuel to find evidence | 他们还给你燃料找证据 |
| 169 | to support your beliefs. | 来支持你的信仰 |
| 170 | And so actually these outcomes, | 事实上这些结果 |
| 171 | they actually become the life events. | 他们实际上成为了生活事件。 |
| 172 | And that's why this loop is so powerful | 这就是为什么这个循环是如此强大 |
| 173 | because you might look at this and think, | 因为你可能看看这个,然后想 |
| 174 | oh, this is so depressing because that means | 哦,这太压抑了 因为这意味着 |
| 175 | that the life events that's kind of already decided | 生活事件已经决定了 |
| 176 | what my fate is going to be. | 我的命运将是什么。 |
| 177 | You could look at it that way if you wanted to, | 如果你愿意,你可以这样看它, |
| 178 | but you could also choose to view this in another way | 但你也可以选择用另一种方式看待这个 |
| 179 | where the beliefs and stories, thoughts and feelings, | 其中的信仰和故事, 思想和感觉, |
| 180 | decisions and intentions, they are not all determined | 这些决定和意图并非全部确定 |
| 181 | by external things. | 外在的东西。 |
| 182 | A big influence on that is ourselves. | 对我们的影响很大。 |
| 183 | We can make choices to change those. | 我们可以作出改变这些选择。 |
| 184 | And that's where journaling comes in | 日记就在这里出现 |
| 185 | and that's why it's so, so special. | 这就是为什么它是如此,如此特殊。 |
| 186 | I'm going to number these just for simplicity. | 我要把这些数字打个简单 |
| 187 | In this process, there's actually a lot of influence | 在这个过程中,实际上有很多影响 |
| 188 | that we have to change the way that this loop goes. | 我们必须改变这个循环的方式。 |
| 189 | And by changing this loop, even just a tiny bit, | 通过改变这个循环 哪怕是一点点 |
| 190 | and by changing, for example, just our beliefs and stories | 改变我们的信仰和故事 |
| 191 | and our thoughts and feelings, | 我们的想法和感受, |
| 192 | just by a few percentage points, | 仅几个百分点, |
| 193 | that would change our decisions, change our actions, | 这将改变我们的决定, 改变我们的行动, |
| 194 | change the outcomes, which then changes our life events, | 改变结果,然后改变我们的生活, |
| 195 | which then feeds back into the circle | 然后反馈回圆形 |
| 196 | and keeps going round. | 继续转 |
| 197 | So instead of letting this be a vicious cycle | 而不是让这成为恶性循环 |
| 198 | of negative beliefs, negative thoughts and feelings, | 负面信仰、负面思想和感情, |
| 199 | negative decisions that limit us, | 限制我们的消极决定, |
| 200 | we want to turn this into a virtuous cycle | 我们想把这个变成良性循环 |
| 201 | which actually lifts us up. | 这实际上让我们升起。 |
| 202 | There are ultimately really four segments of this | 最终有四个部分 |
| 203 | that we can influence with journaling | 我们可以影响 与日记 |
| 204 | and those are how we perceive our life events, | 这些都是我们如何看待 我们的生活事件, |
| 205 | our beliefs and stories, our thoughts and feelings | 我们的信仰和故事, 我们的思想和感受 |
| 206 | and our decisions and intentions. | 以及我们的决定和意图。 |
| 207 | And throughout the rest of this video, | 在这段录像里 |
| 208 | in each of the journaling techniques that I mentioned, | 在我提到的每个期刊技术中 |
| 209 | I'm going to talk about which one of these | 我要说说哪一个 |
| 210 | we can access with that. | 我们可以通过它。 |
| 211 | For me, ensuring that there's something | 对我来说,确保有东西 |
| 212 | of each of these four segments in my journaling practice | 这四个部分的每一个 在我的期刊惯例 |
| 213 | has been the most powerful holistic combination for me. | 对我来说是最强大的整体组合。 |
| 214 | I highly recommend you try dabbling at least | 我强烈建议你至少试一试 |
| 215 | with something from each of these four. | 和这四样东西 |
| 216 | The first journaling technique is also the simplest one | 第一个日记技术也是最简单的 |
| 217 | and this is the brain dump. | 这是大脑的垃圾堆。 |
| 218 | This is just where you document your day, | 这就是你记录今天的情况的地方 |
| 219 | let your thoughts and feelings arise as they are | 让你的想法和感情如常涌现 |
| 220 | and just write them down. | 把它们写下来 |
| 221 | This is quite similar to a technique by Julia Cameron | 这跟茱莉亚·卡梅隆的技法很相似 |
| 222 | in The Artist's Way, | 在艺术家的方式, |
| 223 | where she talks about a technique called morning pages | 在那里,她谈到 一个技术叫晨页 |
| 224 | and this is where you sit down first thing in the morning | 这是你明天一早坐的地方 |
| 225 | or sometime in the morning and you just write, | 或者在早晨的时候,你只写, |
| 226 | like 10 to 20 minutes, you just write full pages | 像10到20分钟,你只写满页 |
| 227 | of stream of consciousness essentially. | 基本是意识流 |
| 228 | For me, I do this kind of brain dump every day | 对我来说,我每天都做这种脑垃圾 |
| 229 | after my morning meditation, | 经过我早上的冥想 |
| 230 | because often I will have had some thoughts arise | 因为我常常会有一些想法 |
| 231 | during that and notice some things | 在那期间 注意一些事情 |
| 232 | and so then I literally just turn on a timer on my phone | 所以我才在手机上打开计时器 |
| 233 | for five minutes and then just start writing. | 五分钟 然后开始写作 |
| 234 | This is especially helpful if you feel overwhelmed | 这特别有帮助 如果你觉得不堪重负 |
| 235 | by thoughts or you just want to clear your mind | 或者你只是想洗净你的头脑 |
| 236 | because I find that as soon as I've done this, | 因为我发现一旦我这样做, |
| 237 | I just feel so much more settled | 我只是觉得更安定 |
| 238 | and any of these thoughts that I've had percolating | 以及我所感受的任何这些想法 |
| 239 | or ideas, they just come out on the page | 或想法,他们只是出来 在页面 |
| 240 | and as soon as they're out on that paper, | 他们一上报 |
| 241 | it's so much easier to draw patterns from them | 从他们身上画图就容易多了 |
| 242 | and understand the bigger picture. | 并了解更大的情况。 |
| 243 | It's also great for documenting your life | 这对记录你的生活也有好处 |
| 244 | and sometimes I'll look back at previous brain dumps | 有时我会回顾以前的脑垃圾场 |
| 245 | that I've done where I've written about, | 我已经做了我写过的地方, |
| 246 | oh, what I've been up to that day | 哦,我一直在忙着的那一天 |
| 247 | and had a snapshot into what I was thinking, | 并有一个快照 我在想什么, |
| 248 | what I was doing back then. | 当时我在做什么。 |
| 249 | Next is gratitude journaling. | 接下来是感恩日记 |
| 250 | My goodness, there is so much data and evidence | 天啊,有这么多的数据和证据 |
| 251 | backing up gratitude journaling | 支持感谢日记 |
| 252 | as one of the most powerful, awful ways | 作为最强大最可怕的方法之一 |
| 253 | to shift our mindset, improve our mental health, | 改变我们的心态,改善我们的精神健康, |
| 254 | mental wellbeing, connect more with others | 心理健康,更多与他人联系 |
| 255 | and even improve our physical health. | 甚至改善身体健康 |
| 256 | There have even been studies that have shown | 甚至有研究显示 |
| 257 | that it can improve your quality of sleep, | 它可以提高你的睡眠质量, |
| 258 | reduce your blood pressure, crazy stuff, right? | 减少你的血压,疯狂的东西,对不对? |
| 259 | Again, this is super easy. | 再说一遍,这很简单 |
| 260 | You can do this in just a couple of minutes a day. | 你可以在一天的几分钟内做到这一点。 |
| 261 | All you need to do is write down a few things | 你只需要写一些东西 |
| 262 | that I'm grateful for today. | 感谢今天。 |
| 263 | So maybe even just one, two or three things. | 所以也许只有一两三件事 |
| 264 | One thing that I would do in my bullet journal | 有一件事我会做在我的子弹日记 |
| 265 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我基本上会写一页 | |
| 266 | where I would have one line for each day of gratitude | 在那里,我会有一行 每一天的感谢 |
| 267 | and just write down in sequence | 然后按顺序记下来 |
| 268 | a couple of the things I was grateful for that day. | 那天我很感激的几件事 |
| 269 | This also means that I can see on one page | 这也意味着我可以看到一页 |
| 270 | a whole month of gratitudes and that was pretty cool. | 整整一个月的感激之情,这很酷。 |
| 271 | Having a daily gratitude practice | 每天都有感恩节 |
| 272 | for just five minutes a day can improve your happiness | 一天只有五分钟 就能改善你的幸福 |
| 273 | as much as doubling your salary, which is mind blowing. | 就像你的工资翻倍一样 这简直是脑海爆裂 |
| 274 | So instead of trying to hustle for a raise or more money, | 所以,而不是试图 试图加薪或更多的钱, |
| 275 | you could just bring in some gratitude journaling | 你可以带一些感恩日记 |
| 276 | and achieve the same impact on your happiness. | 并实现同样的影响 你的幸福。 |
| 277 | If you're feeling stuck with this, | 如果你觉得自己被这个困住了 |
| 278 | I often start by looking at my surroundings | 我经常先看看周围环境 |
| 279 | and appreciating the present moment, | 并赞赏目前的时刻, |
| 280 | things in the present, then thinking about relationships, | 现在的事情,然后思考 关系, |
| 281 | my family or my friends and things | 我的家人或者朋友之类的 |
| 282 | that I'm grateful for about them | 我很感激他们 |
| 283 | or thinking about the events in the day | 或思考白天的事件 |
| 284 | and what I'm working on, areas in my kind of health, | 以及我的工作, 在我的健康领域, |
| 285 | just the fact that I'm alive, | 只是我还活着的事实, |
| 286 | just the fact that this world exists | 这个世界的存在 |
| 287 | is something to be grateful for. | 这是一种值得感激的东西。 |
| 288 | So it can literally be anything | 所以它可以字面上是任何东西 |
| 289 | or it could literally be I'm grateful for this ruler | 也可能是因为我很感激这位统治者 |
| 290 | because it helped me to write straight lines. | 因为它帮助我写直线。 |
| 291 | I'm grateful for this pen and having nice stationery | 我很感激这支笔和漂亮的文具 |
| 292 | to be able to journal with | 能够与 |
| 293 | and enjoy the experience of journaling | 并享受记事的经验, |
| 294 | or I'm grateful for this cup of tea, | 或者感谢这杯茶, |
| 295 | even though it's cold, it's kind of refreshing | 虽然很冷,但还是挺新鲜的 |
| 296 | and I'm very grateful to be able to enjoy this today. | 我很感激今天能享受到这个 |
| 297 | Interestingly, for the coming year, | 有趣的是,来年, |
| 298 | my number one value is gratitude. | 我的第一价值是感谢。 |
| 299 | I'm going to be focusing on this every single day, | 我每天都会关注这件事 |
| 300 | trying to bring it alive in every single moment | 试图在每一瞬间把它活化 |
| 301 | and try to bring that consistency into my gratitude practice | 并尝试把一致性 在我的感激实践 |
| 302 | and consistency and struggling with inconsistency | 一致性和与不一致作斗争 |
| 303 | is something I'm going to talk about | 我要谈谈 |
| 304 | towards the end of this video. | 这段录像的结尾 |
| 305 | So stay tuned for that. | 所以请继续听 |
| 306 | If you're enjoying this video so far, | 如果你喜欢这视频到目前为止, |
| 307 | 你可能想跟着我 过Instagram 在Izzysealy。 | |
| 308 | I share my stories, daily updates, | 我分享我的故事,每日更新, |
| 309 | including some journaling prompts | 包括一些日记提示 |
| 310 | and journaling things that I'm doing. | 并记录我正在做的事情。 |
| 311 | Next is one of my all-time favorites, | 下一个是我最爱的 |
| 312 | which is asking your higher self for advice. | 也就是向上级咨询 |
| 313 | We all have this version of ourselves that we aspire to be, | 我们都有我们渴望的自我 |
| 314 | the kindest, most loving, most compassionate, | 最亲切 最慈爱 最慈悲 |
| 315 | equanimous, wisest, most confident, most calm, | 平和,最聪明,最自信,最冷静 |
| 316 | forgiving version of ourselves that we aspire to be. | 宽恕我们渴望的自我 |
| 317 | So when I'm faced with a situation, | 所以,当我面对一个情况, |
| 318 | often I ask myself, well, what would my higher self do | 我常常问自己,嗯, 我更高的自我会做什么 |
| 319 | in this situation? | 在这种情况下? |
| 320 | How would they respond? | 他们怎么回应? |
| 321 | What advice would they give me? | 他们会给我什么建议? |
| 322 | For example, if I noticed in my brain dump journaling | 举例来说,如果我注意到我的大脑垃圾日记 |
| 323 | that I was feeling some level of fear and self-doubt | 我感到某种程度的恐惧和自我怀疑 |
| 324 | 发布YouTube视频, | |
| 325 | then I could ask my higher self, what would she say? | 然后,我可以问我更高的自我, 她会说什么? |
| 326 | How would she respond to that feeling | 她会如何回应那种感觉 |
| 327 | or respond to this situation? | 或者对这种情况作出反应? |
| 328 | And maybe she would actually say, | 也许她会说, |
| 329 | instead of thinking, what if I'm not good enough | 而不是思考, 如果我不够好 |
| 330 | to make this video? | 要拍这个视频吗? |
| 331 | What if the video isn't helpful enough? | 如果录影带不够用呢? |
| 332 | Or what if you're making a fool of yourself online? | 或者如果你在网上自欺欺人呢? |
| 333 | Maybe she would say, actually, well, | 也许她会说,其实,嗯, |
| 334 | if your video can help at least one person, | 如果你的视频至少能帮助一个人 |
| 335 | isn't that so worth it? | 这不值得吗? |
| 336 | And she might also say that, actually, | 她也可能说,实际上, |
| 337 | you are the only person who can create your video | 你是唯一能创造你视频的人 |
| 338 | and you are the only person who can believe in yourself. | 而你是唯一一个能相信自己的人 |
| 339 | Or let's say if there's a conflict | 或者说如果有冲突 |
| 340 | with a friend or family member, | 与朋友或家庭成员, |
| 341 | instead of getting very attached to the ego | 而不是变得很依恋自我 |
| 342 | and being like, oh, I'm right or they're wrong, | 和喜欢,哦,我是正确的或 他们错了, |
| 343 | what's their fault? | 他们有什么错? |
| 344 | Maybe your higher self would remind you | 或许你更高的自我会提醒你 |
| 345 | that actually it's about the relationship | 其实是关系 |
| 346 | and how can you express love to this person, | 你怎么能向这个人表达爱意 |
| 347 | even in the face of conflict? | 甚至在冲突面前? |
| 348 | How would your higher self choose their response? | 你的上级如何选择他们的反应? |
| 349 | Again, touching on that whole space | 又一次, 触摸整个空间 |
| 350 | between the stimulus and response, | 在刺激和反应之间, |
| 351 | how would they choose in that situation? | 他们在这种情况下会怎样选择? |
| 352 | Next is bullet journaling, | 接下来是子弹日记 |
| 353 | which is essentially an amazing system | 这基本上是一个惊人的系统 |
| 354 | 由Ryder Carroll开发. | |
| 355 | He has a whole book on it called | 他有一整本书叫 |
| 356 | The Bullet Journal Method. | 子弹日记方法. |
| 357 | I'll leave a link down to it below. | 我会在下面留下一个链接。 |
| 358 | Bullet journaling is the staple of my journaling | 子弹日记是我日记的主笔 |
| 359 | and it's the structure that holds | 它的结构是支撑着 |
| 360 | all the rest of my journaling. | 我剩下的日记 |
| 361 | It essentially allows you to break down your whole life | 它基本上让你 打破你的整个生活 |
| 362 | and keep it all stored in just one handy notebook. | 把这些都保存在一个手提笔记本上 |
| 363 | It's a whole system of migrating information around | 这是一个完整的系统 迁移信息周围 |
| 364 | and developing this sense of intentionality | 并发展这种有意感 |
| 365 | while having a year at a glance, month at a glance, | 一看一年,一看一个月, |
| 366 | and also rapid logging where you kind of jot down | 还有快速的伐木 在那里,你种 记下来 |
| 367 | different tasks you have. | 不同的任务。 |
| 368 | So it's almost like a mixture of a to-do list | 所以几乎就像待办事宜列表的混合体 |
| 369 | and a note-taking system and also an event reminder system | 和记录系统以及事件提醒系统 |
| 370 | and a calendar all in one. | 和一个日历 全部在一个。 |
| 371 | And this is more of a kind of forward planning, | 这更像是一种前期规划 |
| 372 | organizational life event-based journal, | 组织生活期刊, |
| 373 | but you can also include other kinds of journals within it. | 但你也可以把其他类型的期刊 包括在里面。 |
| 374 | So this is what I do almost every single day | 所以我几乎每天都这样 |
| 375 | as I write my bullet journal. | 当我写我的子弹日记。 |
| 376 | Breaking down exactly how the whole system works | 彻底打破整个系统的运作方式 |
| 377 | will make this video way too long. | 这会让这个视频太长。 |
| 378 | So if you're interested in seeing my full setup, | 所以,如果你有兴趣 看到我的全部设置, |
| 379 | then let me know down in the comments | 那么在评论中告诉我 |
| 380 | if you want me to make a video about that | 如果你想让我拍个视频 |
| 381 | because I can make a video. | 因为我可以拍视频。 |
| 382 | If I do make it, I'll link it somewhere up here as well. | 如果我做到了,我也会把它连接到某个地方。 |
| 383 | Bullet journaling for me has helped to keep my life together, | 为我做子弹日记有助于维持我的生活 |
| 384 | stop it from falling apart, | 阻止它崩溃, |
| 385 | and basically keep it all in one place and in one handy book | 并基本上保持这一切在一个地方 和一本手书 |
| 386 | along with built-in practices of migration and review, | 以及内在的移徙和审查做法, |
| 387 | which build in intentionality and mindfulness | 以有意识和有觉悟的方式建造者, |
| 388 | along with all the productivity. | 与所有生产力。 |
| 389 | Next is expressive writing. | 接下来是表达式写作. |
| 390 | This is essentially a practice where you write down | 这基本上是你写下来的一种做法 |
| 391 | all your feelings and also the facts | 你所有的感情和事实 |
| 392 | about difficult, painful emotional experiences. | 关于痛苦的情感经历 |
| 393 | James Pennebaker and colleagues | 詹姆斯·潘纳贝克和同事 |
| 394 | did a series of incredible studies where they showed that | 做了一系列不可思议的研究 他们证明 |
| 395 | if you gave people the task of writing | 如果你给了人们写作的任务 |
| 396 | about the most traumatic experience in their life, | 他们一生中最痛苦的经历 |
| 397 | just writing straight for 20 minutes, | 只写20分钟 |
| 398 | not censoring themselves, never stopping writing, | 不检查自己,不停止写作, |
| 399 | just continuously writing, talking about the feelings | 不停的写作 谈论感情 |
| 400 | but also the facts that surrounded it. | 以及包围它的事实 |
| 401 | And you got them to do this four times | 你让他们做了四次 |
| 402 | within the span of a month, | 在一个月之内, |
| 403 | that there were profound mental | 有着深刻的心灵 |
| 404 | and physical health benefits to this. | 和身体健康的好处。 |
| 405 | So the way that you can do this in practice | 所以,你这样做的方式 在实践 |
| 406 | is you get out your journal | 你拿出你的日记 |
| 407 | and then you write for 20 minutes straight, | 然后你直接写了20分钟 |
| 408 | not stopping your pen unless you need to have, | 除非你需要,否则别停笔 |
| 409 | I don't know, wipe a tear away or get a tissue | 我不知道,擦掉一滴泪水或拿个纸巾 |
| 410 | or something, not stopping your pen | 或什么,没有停止你的笔 |
| 411 | and just writing continuously | 继续写作 |
| 412 | about the most painful experience | 关于最痛苦的经历 |
| 413 | or a very painful experience that you have had. | 或者你有过非常痛苦的经历 |
| 414 | Do not worry about punctuation, spelling, or grammar. | 不用担心标注,拼写,或语法. |
| 415 | And if you run out of things to say, | 如果你没有话要说 |
| 416 | just keep moving your pen, | 只要继续移动你的笔, |
| 417 | so you can just draw like a squiggly line or something | 这样你就可以画得像条细线之类的 |
| 418 | until you feel like you can start writing again. | 直到你觉得你可以重新开始写作 |
| 419 | Write only for yourself. | 只为自己写作. |
| 420 | Make sure that other people don't see this. | 确保其他人不会看到这个 |
| 421 | You need to feel like it's a safe space | 你需要觉得这是一个安全的空间 |
| 422 | where you can fully express what you want. | 在那里你可以充分表达你想要什么。 |
| 423 | Really let go when you're writing | 写作的时候真的放手 |
| 424 | and explore your deepest feelings and thoughts | 探索你最深的感受和思想 |
| 425 | from the experience. | 从经验。 |
| 426 | What they actually found when people progressed | 当人们进步时他们发现的 |
| 427 | through the four sessions of writing | 通过四次写作会议 |
| 428 | about the most painful experience that they've had, | 关于最痛苦的经历 他们有过, |
| 429 | so they would write about the same experience, | 所以他们要写同样的经历, |
| 430 | was that over time, | 是随着时间的推移, |
| 431 | they actually wrote more objectively about it | 他们实际上写得更客观 |
| 432 | and also linked up some more causation | 还把更多的因果关系联系起来 |
| 433 | and they kind of started to put it in context | 他们开始把它放在背景上 |
| 434 | and understand it more and process it more. | 更了解它,更处理它。 |
| 435 | And there was a shift to slightly more positive language, | 并有一个转变 稍微积极的语言, |
| 436 | less negative language over time. | 逐渐减少负面语言。 |
| 437 | This could be especially effective | 这可能特别有效 |
| 438 | if you have any experiences that you avoid thinking about | 如果你有任何经验 避免思考 |
| 439 | or you find extremely painful to think about | 或者你会觉得很痛苦 |
| 440 | because they do have this baggage on us | 因为他们有这个行李在我们身上 |
| 441 | and they weigh on our hearts, on our minds. | 它们在我们的心中,在我们的心中, |
| 442 | And to start working through that | 并开始工作 通过 |
| 443 | is really part of the process of feeling more whole | 其实是感觉更完整的过程的一部分 |
| 444 | and healed and settled in yourself. | 并治愈和安顿自己。 |
| 445 | The next way to journal | 接下来的日志 |
| 446 | is writing about a story-worthy moment. | 正在写一个值得报道的时刻 |
| 447 | One of the things that made us as humans different | 使我们与众不同的东西之一 |
| 448 | from other hominins and great apes | 和大猩猩一样 |
| 449 | was our ability to really share stories | 是我们真正分享故事的能力 |
| 450 | and use it to bring people together | 用它把人们聚集在一起 |
| 451 | and also to find that motivation within us to keep going, | 并且为了找到我们继续前进的动机 |
| 452 | making sense of our lives | 我们的生活 |
| 453 | and being able to communicate and share this with others. | 并能与他人沟通和分享。 |
| 454 | In Story Worthy, which is a book written by Matthew Dix, | 在史诗Worthy,这是一本由马修·迪克斯写的书, |
| 455 | he talks about a homework for life | 他讲的是终身作业 |
| 456 | where essentially he writes down just one or two sentences | 基本上他只写了一两句 |
| 457 | about a story-worthy moment each day, | 每天有一个值得讲述的时刻, |
| 458 | something that involves some element of transformation | 涉及某种变革因素的东西 |
| 459 | or some moment of realization | 或某个实现的时刻 |
| 460 | or just a cool thing that happened that day. | 或者是那天发生的一件很酷的事 |
| 461 | This is a really nice way to document your life a little bit | 这是很好的记录你生活的方式 |
| 462 | and highlight something cool that happens. | 并突出一些很酷的事情发生。 |
| 463 | So then when you look back, | 所以当你回头看时 |
| 464 | you can see all these story-worthy moments. | 你可以看到所有这些值得报道的时刻。 |
| 465 | I have a part of my monthly spread | 我有一个部分 我的月度分布 |
| 466 | where I talk about all my story-worthy moments | 在那里,我谈论我所有的故事 值得纪念的时刻 |
| 467 | and essentially kind of put them on one page here. | 基本上就放在一页 |
| 468 | And each day has one line | 每天都有一条线 |
| 469 | for me to write a very short snippet | 让我写一个很短的片段 |
| 470 | of a story-worthy moment. | 是一个值得讲述的时刻。 |
| 471 | The next method is goal setting and manifestation journaling. | 接下来的方法是目标设定和表现日记. |
| 472 | So this is where we think about | 这就是我们想的 |
| 473 | where we want our lives to be. | 我们希望我们的生活。 |
| 474 | In five years time, where do we want to be? | 五年之内,我们想去哪儿? |
| 475 | And then working back in three years time, | 然后三年后回来工作, |
| 476 | where do I want to be? | и稱 |
| 477 | And then in one year's time, where do I want to be? | 再过一年,我想去哪儿? |
| 478 | Creating that vision for ourselves and visualizing it | 为自己创造这个愿景,并把它想象出来 |
| 479 | and then coming up with goals that we can pursue | 然后提出我们可以追求的目标 |
| 480 | in order to achieve that. | 为了达到这个目的 |
| 481 | And then also manifestations, | 还有各种表现 |
| 482 | things that we can affirm to ourselves, | 我们可以对自己肯定的事情, |
| 483 | incantations that we can say to ourselves | 我们可以对自己说的咒语 |
| 484 | to get into the state of mind that we need to be in | 进入精神状态 我们需要进入 |
| 485 | in order to be the person who can achieve those goals, | 为了能够实现这些目标, |
| 486 | to make that dream a reality. | 让梦想成为现实 |
| 487 | I have a whole video on goal setting, | 我有一个完整的视频 关于球门设置, |
| 488 | so feel free to check it out. | 随便看看吧 |
| 489 | I'll link it up somewhere over here. | 我会把它连接到某个地方 |
| 490 | And again, check out the totally free template down below | 再看下面的免费模板 |
| 491 | with all the journaling prompts that I'd recommend | 我推荐所有的日记提示 |
| 492 | to work as a companion to this video. | 作为这段录像的伴奏 |
| 493 | There's a lot of evidence that shows | 有很多证据表明 |
| 494 | that when we write down our goals, | 当我们写下我们的目标, |
| 495 | we are so much more likely to actually achieve them. | 我们更可能真正实现这些目标。 |
| 496 | So writing down our goals, writing down why we want it | 所以写下我们的目标,写下我们为什么想要它 |
| 497 | and how we're going to get there | 我们如何到达那里 |
| 498 | and then manifesting that, embodying that | 然后表现这一点,体现 |
| 499 | and bringing it into our life | 并把它带入我们的生活 |
| 500 | as something that we affirm to ourselves | 作为我们对自己肯定的东西 |
| 501 | and remind ourselves of every single day | 并提醒自己每一天, |
| 502 | is going to set us on this path | 将会让我们走上这条道路 |
| 503 | towards achieving our dream life. | 为了实现我们的梦想生活 |
| 504 | And this is working on part four primarily, | 这主要在第四部分工作, |
| 505 | our decisions and intentions. | 我们的决定和意图。 |
| 506 | For me, one of the big goals that I have for myself | 对我来说,我对自己的一大目标 |
| 507 | is to get better rest. | 得到更好的休息。 |
| 508 | Sleep is the foundation of everything else in our lives. | 睡眠是我们生活中一切的基础。 |
| 509 | Getting good quality rest makes us more productive, | 得到优质的休息 使我们更有成效, |
| 510 | more emotionally stable, | 情绪比较稳定 |
| 511 | have a more positive outlook on life | 对生活有更积极的看法 |
| 512 | and generally be able to live life to the full | 并且一般能够过上充实的生活 |
| 513 | and live our best life. | 过我们最好的生活 |
| 514 | And one of the key components of getting good quality sleep | 和获得优质睡眠的关键组成部分之一 |
| 515 | is having a perfect blackout. | 完全停电了 |
| 516 | Something has leveled up my sleep | 有东西让我睡得安稳 |
| 517 | and helped me to get much better quality sleep | 帮助我得到更好的睡眠 |
| 518 | is Manta Sleep Masks, | 是曼塔睡眠面具, |
| 519 | who are very kindly sponsoring this video. | 他们非常乐意赞助这段视频。 |
| 520 | I literally travel with this everywhere at home | 我从字面上走来走去 随处可见 |
| 521 | or on the road. | 或在路上。 |
| 522 | It is a non-negotiable for me to have this mask with me now | 现在带着这个面具对我来说是不容商榷的 |
| 523 | because it helps so much with sleep quality. | 因为它对睡眠质量很有帮助 |
| 524 | My personal favorite mask that they make | 我最喜欢的面具,他们做的 |
| 525 | is the Manta Sleep Mask Pro. | 是曼塔睡眠面具专业 |
| 526 | These genuinely give a true 100% blackout. | 这些真的完全停电了 |
| 527 | The cups are completely customizable. | 杯子完全可以定制. |
| 528 | You can literally put them in any position that you want, | 你可以把他们放在任何你想要的位置, |
| 529 | which ensures that you can get that perfect custom fit. | 它能确保你得到 完美的习惯适合。 |
| 530 | These have this C-shaped cup | 这些是C形的杯子 |
| 531 | where it's like hollow in the middle here. | 就像中间的空洞一样 |
| 532 | So it doesn't press on your eyes. | 所以它不会压在你的眼睛上。 |
| 533 | It doesn't press on your eyelashes. | 它不压你的睫毛。 |
| 534 | It's so comfortable to wear. | 穿得这么舒服 |
| 535 | And the C-shaped cup means that at the edge, it's thinner. | 而C形的杯子则表示在边缘处较薄. |
| 536 | So that means if you're a side sleeper, | 也就是说如果你是侧卧者 |
| 537 | like I am sometimes, | 就像我有时, |
| 538 | then you can lay on your side and it's still really comfy. | 然后你可以躺在你身边 它仍然真的很舒适。 |
| 539 | I really like the material that's made out of. | 我真的很喜欢用材料做的 |
| 540 | It's so breathable and comfortable. | 气息舒畅. |
| 541 | If you're interested in improving your sleep | 如果你有兴趣改善你的睡眠 |
| 542 | by getting a true blackout that's comfortable and portable | 通过获得真正的停电 这是舒适和便携式的 |
| 543 | that you can bring literally anywhere with you, | 你可以带来 字面上随你, |
| 544 | then definitely check out Manta Sleep. | 然后肯定检查 曼塔睡眠。 |
| 545 | I'll leave a link down below | 我下面留下一个链接 |
| 546 | and make sure to use the code Izzy | 确保使用代码Izzy |
| 547 | for an extra 10% off your order. | 额外的10%的订单。 |
| 548 | The next method is the Wheel of Life. | 下法为生轮. |
| 549 | The Wheel of Life maps out different parts of your life. | "生命之轮"描绘出你生活的不同部分. |
| 550 | So friendships, family, career, finances, health, | 友谊、家庭、事业、财政、健康 |
| 551 | all of these kinds of things. | 所有这些事情。 |
| 552 | And it invites you to rate how you're doing | 它邀请你 评分你在做什么 |
| 553 | on each of those areas out of 10 | 10个地区中的每个地区 |
| 554 | and then draw a kind of circle. | 然后画一种圆形 |
| 555 | I love this method | 我喜欢这个方法 |
| 556 | because you can measure your progress over time | 因为你可以测量你随着时间的推移的进展 |
| 557 | and how things are going over time. | 以及时事的发展 |
| 558 | You can actually make a chart in. | 你实际上可以做一个图表进来。 |
| 559 | So I actually made an Excel sheet | 所以我做了一张Excel表 |
| 560 | where I would track all of my Wheel of Life metrics. | 在那里我会追踪我的生命之轮的所有度量衡。 |
| 561 | And each time you do this, | 每次你这样做, |
| 562 | whether it's every week, every month, every quarter, | 无论是每周,每个月,每个季度, |
| 563 | or even just once a year, | 甚至是一年一次, |
| 564 | you can look at the areas where you're lacking | 你可以看到你缺少的地方 |
| 565 | or not scoring as highly as the others | 或者评分没有别人那么高 |
| 566 | because the aim is to create a holistic wheel. | 因为其目的是创造一个整体的轮子。 |
| 567 | And that's why it's in this sort of wheel shape | 这就是为什么它处于这种轮子形状 |
| 568 | is because you're trying to build out the wheel | 是因为你想造出轮子 |
| 569 | without any like big dents in it. | 里面没有大凹痕 |
| 570 | So identify these areas. | 因此,确定这些地区。 |
| 571 | Let's say, for example, | 比如说, |
| 572 | a friendship scored lower than everything else | 友谊比其他一切都低 |
| 573 | and maybe was only a four out of 10. | 也许只有4分之10 |
| 574 | That might be a reminder thing. | 这也许是个提醒 |
| 575 | Okay, how can I actually align my goals | 好吧,我怎样才能真正协调我的目标 |
| 576 | or set some new goals for myself | 或为自己设定一些新目标 |
| 577 | that would help me to boost this area of my life? | 那会帮助我推动我生命的这个领域? |
| 578 | And equally, what are some areas | 同样,有些领域 |
| 579 | where I'm doing pretty well | 在那里我做得不错 |
| 580 | and I can actually almost like pat myself on the back | 我几乎可以拍自己的背部 |
| 581 | and be like, you know what? | 就像,你知道吗? |
| 582 | You're really smashing it | 你真的要砸烂它 |
| 583 | with your relationship with your family | 你和家人的关系 |
| 584 | or you're really like taking care of your health, | 或者你真的很喜欢照顾你的健康, |
| 585 | you're prioritizing your wellbeing, | 你在优先考虑你的福祉, |
| 586 | taking care of your worldly vessel. | 照顾你的世界之舟。 |
| 587 | Next is a holistic check-in. | 接下来是全面检查 |
| 588 | So this is mind, body, spirit. | 这就是心灵,身体,精神。 |
| 589 | So this is where I write about how I'm doing mentally | 所以这就是我写 如何做我的精神 |
| 590 | and I use a lot of I feel statements for this. | 我用了很多话来表达 |
| 591 | So I feel excited for this. | 所以我觉得很兴奋 |
| 592 | I feel sad about this. | 我对此感到难过。 |
| 593 | I feel all of these kinds of statements. | 我感觉到所有这些类型的发言。 |
| 594 | Then I check in physically with how my body is doing, | 然后我检查身体状况 |
| 595 | how my skin is doing, | 我的皮肤怎么样, |
| 596 | if I'm having any like breakouts | 如果我有类似突围 |
| 597 | or how my body's feeling, my workouts, my exercise, | 或者我的身体感觉如何, 我的锻炼,我的运动, |
| 598 | if I'm getting any muscle soreness | 如果我有肌肉疼痛的话 |
| 599 | and then how I'm feeling spiritually | 然后,我如何感觉精神 |
| 600 | which sounds a little bit maybe a bit woo woo. | 这听起来有点 可能有点呜呜。 |
| 601 | But I find this really helpful to check in | 但我觉得这真的很有帮助 来登记一下 |
| 602 | if I'm feeling aligned with my purpose, my mission, | 如果我觉得符合我的目的 我的使命 |
| 603 | if I'm feeling connected to friends and family, | 如果我觉得与朋友和家人有关 |
| 604 | if I'm feeling connected to spirituality | 如果我觉得与精神有关 |
| 605 | and my meditation and yoga practice. | 还有我的冥想和瑜伽练习 |
| 606 | I personally do this once a month | 我个人每月做一次 |
| 607 | and it's actually quite helpful | 其实很有帮助 |
| 608 | because then I can look back at a previous month. | 因为那样我就能回首前一个月 |
| 609 | So for example, recently I updated my skincare routine. | 比如说,我最近更新了我的皮肤护理程序。 |
| 610 | So it's interesting to see month to month | 所以,这是有趣的,看到月与月 |
| 611 | how I'm feeling about my skin | 我对我的皮肤的感受 |
| 612 | because I'll always write about my skin | 因为我总是写我的皮肤 |
| 613 | in the physical section because it varies so much | 在物理部分,因为它 变化很大 |
| 614 | based on the seasons. | 根据季节。 |
| 615 | Next is the weekly review. | 接下来是周评. |
| 616 | This is one of my favorite ones | 这是我最喜欢的其中之一 |
| 617 | because it's a keystone habit | 因为它是一个关键 习惯 |
| 618 | where every single week you sit down with your journal, | 在那里,你每星期 坐在你的日记, |
| 619 | you review how the last week's gone, | 你回顾一下上周的情况 |
| 620 | the wins, the challenges | 胜利 挑战 |
| 621 | and then you plan the next week and figure out, | 然后,你计划 下周并想出, |
| 622 | okay, how am I going to overcome these obstacles | 好吧,我怎样才能克服这些障碍 |
| 623 | and what am I going to focus on for the next week? | 接下来一周我又要专心做什么? |
| 624 | And one thing that I've done in the past | 还有一件我过去做过的事 |
| 625 | is set almost a theme for the coming week | 即将成为未来一周的主题 |
| 626 | where, okay, I'm gonna focus particularly on this thing | 在那里,好吧,我要特别 专注于这件事情 |
| 627 | for the next week. | 接下来的一周。 |
| 628 | For example, in the next week, | 例如,下周, |
| 629 | I've noticed that I've kind of let my sleep go | 我注意到我有点放松了睡眠 |
| 630 | and I've not been getting enough rest. | 我没有得到足够的休息。 |
| 631 | So for the next week, my theme is rest | 接下来的一周,我的主题是休息 |
| 632 | and making sure that I'm prioritizing rest and recovery. | 确保我把休息和康复放在优先位置 |
| 633 | It's also nice to set a couple of weekly goals for yourself, | 给自己设定几个周目标也不错 |
| 634 | something small and manageable | 一些小的,可以管理 |
| 635 | and then picking out a couple of things | 然后挑出一些东西 |
| 636 | that are aligned with your goals | 符合你的目标 |
| 637 | that you can realistically achieve in the next week. | 你可以在下周实现现实的目标。 |
| 638 | You can also do this as a monthly review | 你也可以做每月审查 |
| 639 | if weekly is too frequent for you. | 如果每周对你来说太频繁。 |
| 640 | I personally really like weekly | 我个人真的很喜欢周刊 |
| 641 | because otherwise it's quite easy | 否则就很容易了 |
| 642 | to let things slide in a month | 在一个月内让事物滑动 |
| 643 | and having a weekly calendar reminder or alarm | 和每周的日历提醒或提醒 |
| 644 | that's like, okay, time to do your weekly review | 这就像,好吧, 该做你的每周审查 |
| 645 | is such a good accountability for yourself. | 这对你自己来说是一个很好的问责。 |
| 646 | One thing generally about all these journaling techniques | 一般来说,所有这些期刊技术 |
| 647 | is that they are a tool to support you. | 他们是支持你的工具 |
| 648 | They're here to serve you to bring awareness, | 他们在这里服务你 提高人们的认识, |
| 649 | mindfulness, intentionality, understanding and compassion. | 注意、有意、理解和同情。 |
| 650 | This brings us on to the third section of this video, | 这让我们进入了这段视频的第三段, |
| 651 | which is how to actually stay consistent with journaling | 如何与日记保持一致 |
| 652 | because the biggest thing that people struggle with | 因为最大的事情 人们挣扎 |
| 653 | is that they don't keep up with it. | 就是他们跟不上 |
| 654 | The number one mistake that people make, | 头号错误的人, |
| 655 | which prevents them from staying consistent with journaling | 阻止他们与日记保持一致, |
| 656 | is that they set the bar too high. | 他们把酒吧设置得太高了 |
| 657 | They give themselves too much stuff to do | 他们给自己太多事情要做 |
| 658 | that it becomes overwhelming | 它变得压倒一切 |
| 659 | and then they give up entirely. | 然后他们完全放弃。 |
| 660 | So keep it really minimal at the start, | 所以在开始的时候要尽量少 |
| 661 | something that you can complete in less than five minutes. | 你五分钟内就能完成的 |
| 662 | Perfect is the enemy of good. | 完美的是善的敌人。 |
| 663 | So don't try to force yourself | 所以不要强迫自己 |
| 664 | to complete all the things in your journal every single day | 每天完成你日记中的所有内容 |
| 665 | because that's actually an unrealistic goal. | 因为这实际上是一个不现实的目标。 |
| 666 | Secondly, go easy on yourself, be kind to yourself | 第二,放松点,对自己好一点 |
| 667 | and approach it with a spirit of play | 以游戏精神接近它 |
| 668 | and lightness and ease. | 轻而易举 |
| 669 | This is meant to be enjoyable. | 此意为乐. |
| 670 | It is enjoyable, it's fun | 很开心,很好玩 |
| 671 | and it can help you to achieve your goals | 它能帮助你实现你的目标 |
| 672 | in a way that feels good and authentic. | 以一种感觉良好和真实的方式。 |
| 673 | So don't beat yourself up if you break your streak. | 所以,不要打自己 如果你打破你的记录。 |
| 674 | It's no big deal. | 何谓也. |
| 675 | You can always pick it up another time. | 你总可以再捡一次 |
| 676 | It's always waiting for you there to serve you | 它总是等着你在那里服务你 |
| 677 | and your journal to be a safe space for you. | 和你的日记 对于你的安全空间。 |
| 678 | Another thing that helps is setting a timer. | 另一种帮助是设置定时器. |
| 679 | So for example, for me, right after my morning meditation, | 举个例子,对我来说, 在我早上冥想之后, |
| 680 | I will set a timer for five minutes | 我会定时五分钟 |
| 681 | and just do five minutes of journaling. | 只要做五分钟的日记。 |
| 682 | This means that it's time-boxed and so it doesn't drag on | 这意味着它的时间轴,所以它不会拖 |
| 683 | and also I don't give up after just one minute. | 一分钟后我不会放弃 |
| 684 | I sit there for five minutes, | 我坐了五分钟 |
| 685 | I give that gift to myself of that space for journaling. | 我把这个礼物送给自己 给自己做日记的空间 |
| 686 | The next tip would be to habit stack. | 下一个提示是习惯堆栈。 |
| 687 | So for example, habit stacking it with meditation. | 例如,习惯用冥想来堆叠它。 |
| 688 | So for me in my morning routine, I do my meditation | 所以,对我来说,在我的早晨的例行公事, 我做我的冥想 |
| 689 | and then right after that, I have my journaling slot. | 之后,我还有我的日记档 |
| 690 | And that means that as long as I've started | 这意味着只要我开始 |
| 691 | my morning routine, I've chained all these habits together | 我早上的例行公事 我把这些习惯都锁在一起了 |
| 692 | and so then the journaling just happens by default. | 日记是默认的 |
| 693 | The next tip is to choose a journal that you actually like | 下一个提示是选择一个你真正喜欢的日记 |
| 694 | and you actually love using something that sparks joy. | 你真的喜欢用点燃欢乐的东西 |
| 695 | Something that feels good to use. | 感觉好用的东西。 |
| 696 | So for me, I really like the Leuchtturm 1917 journals. | 对我来说,我真的很喜欢1917年的《卢赫图尔》杂志。 |
| 697 | I usually use a dot matrix one for the bullet journal. | 我通常会用一个点矩阵 1的子弹日记。 |
| 698 | Something that you enjoy using the paper for. | 你喜欢用报纸做的东西 |
| 699 | Also get a pen that you really like. | 还有你喜欢的笔 |
| 700 | So I like these Muji pens. | 所以我喜欢这些穆吉笔。 |
| 701 | I usually use a 0.38 in a black and also a green, | 我通常用0.38的黑色和绿色, |
| 702 | but just pick some stationery that really like | 但只是选一些文具 真正喜欢 |
| 703 | the sparks joy for you to use | 火花为您带来欢乐 |
| 704 | and you feel like you can sit down | 你感觉你可以坐下来 |
| 705 | and really enjoy the session of journaling. | 并真正享受 日记的会话。 |
| 706 | The final tip is to adapt it to suit you. | 最后一点是适应你 |
| 707 | There's no one size fits all for journaling. | 没有任何一个尺寸适合所有的期刊。 |
| 708 | Looking at all the different ways to journal, | 看看所有不同的期刊方式, |
| 709 | you can pick and choose what kind of journaling you want, | 你可以选择你想要什么样的日记 |
| 710 | how you want to do it, when you want to do it, | 你想怎么做, 当你想要做到这一点, |
| 711 | where you want to do it. | 随所欲处. |
| 712 | Everything is adaptable. | 一切都是适应性的。 |
| 713 | So experiment with what feels good for you. | 所以,实验什么 感觉对你很好。 |
| 714 | Now for the final section of the video, | 现在录像的最后一段, |
| 715 | which is where we're going to take action | 这就是我们要采取行动的地方 |
| 716 | on what we've talked about today. | 关于我们今天谈论的。 |
| 717 | It's all good and well, | 这一切都很好,很好, |
| 718 | watch loads of videos about journaling, | 观看关于日记的视频, |
| 719 | loads of videos about productivity and self-improvement | 大量关于生产率和自我改进的视频 |
| 720 | and personal development. | 以及个人发展。 |
| 721 | But if you don't take action, nothing's going to happen. | 但如果你不采取行动,什么也不会发生. |
| 722 | Nothing's going to change. | 无有变化. |
| 723 | So to actually change your life with journaling, | 所以为了改变你的生活 与日记, |
| 724 | like it's changed my life, | 就像它改变了我的生活, |
| 725 | like it's changed so many people's lives, | 就像它改变了这么多人的生活, |
| 726 | you need to take action today, right now, not tomorrow. | 今天你需要采取行动,现在,而不是明天。 |
| 727 | Tomorrow literally never comes. | 明天从不来。 |
| 728 | So let's start today. | 所以从今日起. |
| 729 | Decide on two action points you can take right now | 决定两个行动点 你现在可以采取 |
| 730 | to kickstart your journaling | 启动您的日记 |
| 731 | and kickstart changing your life from today. | 开始改变你的生活 从今天开始 |
| 732 | Whether that's getting the pack of free journal templates | 是否得到了免费日记模板包 |
| 733 | and prompts that I've created for you down below, | 并提示我为你创造的, |
| 734 | or buying a journal that you love to use, | 或购买你喜欢使用的日记, |
| 735 | or getting started with one of these journaling techniques | 或者开始使用其中一种期刊技术 |
| 736 | just today, just for five minutes, | 就在今天 就五分钟 |
| 737 | just setting your intention to actually do this | 只是设定你的意图 实际做到这一点 |
| 738 | for five minutes in the morning, | 早上5分钟 |
| 739 | every day writing three things that you're grateful for. | 每天写你感激的三件事 |
| 740 | Make that commitment to yourself today. | 今当为自身作此承诺. |
| 741 | If you enjoyed this video, | 如果你喜欢这个视频, |
| 742 | I think you might like this one over here, | 我想你会喜欢这个的 |
| 743 | where I talk about goal setting | 在那里,我谈论球门设置 |
| 744 | and how to set your goals so you actually achieve them. | 和如何设定你的目标 这样你实际上实现这些目标。 |
| 745 | I'm genuinely so excited for you to start journaling. | 我真的很兴奋你能开始做日记 |
| 746 | It's changed my life and I know it will change yours. | 它改变了我的生活 我知道它会改变你的 |
| 747 | As always, take care of yourself | 一如既往,照顾好自己 |
| 748 | and I will see you in the next video. | 我会看到你在下一部视频。 |
| 749 | Bye. | 再见。 |
该视频共有字幕 749 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 【心理成长】用日记法彻底改变自己 · 日记改变人生 p02 英文字幕 (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | It's sometimes easy to feel like journaling | 有时候很容易感觉像在日记 |
| 0:02 | is really hard to stick with and overwhelming, | 很难坚持和压倒性, |
| 0:04 | but actually all you need is just one minute per day | 但实际上你只需要一天一分钟 |
| 0:07 | to start transforming your life. | 开始改变你的生活 |
| 0:08 | Journaling is such a powerful mental and spiritual tool | 日记是一个强大的精神工具 |
| 0:12 | to transform your life by helping you to heal, | 改变你的生活 通过帮助你治愈, |
| 0:14 | helping you to grow, helping you to make progress, | 帮助你成长 帮助你进步 |
| 0:16 | helping you to achieve your dream life. | 帮助你实现你的梦想生活。 |
| 0:19 | One question I get asked a lot is how to journal. | 我经常被问到一个问题 是如何进行日记 |
| 0:21 | I don't even know where to begin with journaling | 我都不知道该从哪开始写日记 |
展开字幕全文（749 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | It's sometimes easy to feel like journaling | 有时候很容易感觉像在日记 |
| 2 | is really hard to stick with and overwhelming, | 很难坚持和压倒性, |
| 3 | but actually all you need is just one minute per day | 但实际上你只需要一天一分钟 |
| 4 | to start transforming your life. | 开始改变你的生活 |
| 5 | Journaling is such a powerful mental and spiritual tool | 日记是一个强大的精神工具 |
| 6 | to transform your life by helping you to heal, | 改变你的生活 通过帮助你治愈, |
| 7 | helping you to grow, helping you to make progress, | 帮助你成长 帮助你进步 |
| 8 | helping you to achieve your dream life. | 帮助你实现你的梦想生活。 |
| 9 | One question I get asked a lot is how to journal. | 我经常被问到一个问题 是如何进行日记 |
| 10 | I don't even know where to begin with journaling | 我都不知道该从哪开始写日记 |
| 11 | or I can't stay consistent with journaling. | 或者我无法与日记保持一致 |
| 12 | All you need to start changing your life | 你只需要改变你的生活 |
| 13 | are a few simple evidence-based tried and tested techniques. | 是一种简单的基于证据的试验和试验技术。 |
| 14 | So in this video, we're going to be answering | 所以在这段录像里 我们要回答 |
| 15 | all of those questions starting with why you should journal | 所有的问题,从为什么你应该日志开始 |
| 16 | and how journaling can actually genuinely change your life. | 日记可以真正改变你的生活 |
| 17 | This is not just some kind of clickbait intriguing title. | 这不仅仅是个有趣的标题 |
| 18 | This genuinely will change your life | 这真的会改变你的生活 |
| 19 | if you put it into practice. | 如果你把它付诸实践。 |
| 20 | Secondly, we'll go over key journaling methods | 第二,我们再研究关键的日记方法 |
| 21 | which are evidence-based, tried and tested, | 以证据为根据,加以试验, |
| 22 | super powerful journaling methods | 超级强大的日记方法 |
| 23 | that I've used personally over the years as well. | 这些年来我也用过 |
| 24 | And thirdly, we'll go over how to stay consistent | 第三,我们再研究如何保持一致 |
| 25 | and build it into your routine, | 并把它建造在你的日常中, |
| 26 | to actually take action on wanting to journal | 以实际行动处理想要期刊的问题 |
| 27 | and make this a reality for you. | 并让你成为现实。 |
| 28 | So without further ado, let's dive into the video. | 因此,不做更多的事, 让我们潜入视频。 |
| 29 | If you're new here, my name's Izzy. | 如果你是新来的 我叫伊兹 |
| 30 | I'm a Cambridge graduate and a doctor | 我是剑桥大学毕业生和医生 |
| 31 | and I've personally been journaling for over eight years now | 我个人日记已经八年了 |
| 32 | and gone through literally dozens of journals. | 写了几十本日记 |
| 33 | I've created a journaling template | 我创建了一个日记模板 |
| 34 | with a bunch of structures and prompts down below, | 和一堆结构 和提示下方, |
| 35 | totally free for you to use as a companion for this video. | 完全免费,你使用 作为这个视频的同伴。 |
| 36 | So why should we journal | 那么我们为什么要登报 |
| 37 | and how is this actually going to be life-changing? | 这到底会如何改变生活? |
| 38 | There are three reasons to journal. | 期刊有三个原因. |
| 39 | The first reason is to record your memories | 第一个原因就是记录你的记忆 |
| 40 | as a kind of snapshot to see the progress | 作为一种快照来看待进展 |
| 41 | and see how far you've come. | 看看你走了多远 |
| 42 | When I look back at some of my old journals, | 当我回顾我的一些旧日记时, |
| 43 | I'm like, oh my goodness, I can't believe that | 我简直不敢相信 |
| 44 | at that time I was so worried | 当时我很担心 |
| 45 | about something that was happening | 关于正在发生的事情 |
| 46 | or I felt so strongly about it. | 或者我对它有强烈的感受 |
| 47 | But then looking back, actually that was such a blessing | 但回头看,其实那是如此的祝福 |
| 48 | and that gives you this magical zoom out button | 这给你这个神奇的缩放按钮 |
| 49 | on seeing things in perspective. | 以直视事物。 |
| 50 | Secondly, it affects your affect. | 第二,它影响你的影响。 |
| 51 | So whether you have a more positive | 所以,如果你有一个更积极的 |
| 52 | or negative approach to the world. | 或对世界采取消极态度。 |
| 53 | Basically, all of us struggle | 基本上,我们都在挣扎 |
| 54 | with negative emotions at times. | 有消极的情绪 有时。 |
| 55 | Things like fear, things like anxiety, | 恐惧、焦虑 |
| 56 | feeling like you're worrying about the future, | 感觉你在担心未来 |
| 57 | fear of failure, fear of judgment, | 害怕失败,害怕判断, |
| 58 | worrying that you're not good enough. | 担心你不够好 |
| 59 | All of these things can weigh on us on a daily basis. | 所有这些事情每天都会影响我们。 |
| 60 | Holocaust survivor and psychologist, Victor Frankl, | 大屠杀幸存者和心理学家 维克多·弗兰克尔 |
| 61 | who wrote Mansurt for Meaning, | 他为意义而写了《曼苏特》, |
| 62 | once wrote, between stimulus and response, | 在刺激和反应之间 |
| 63 | there is a space. | 有一个空间。 |
| 64 | In that space is our power to choose our response. | 在这个空间里,我们有权选择我们的反应。 |
| 65 | In our response lies our growth and our freedom. | 我们的反应是,我们的成长和自由。 |
| 66 | By putting down our thoughts and feelings on paper | 把我们的想法和感情都写在纸上 |
| 67 | over and over again, | 一次又一次 |
| 68 | journaling is one of the most powerful ways | 日记是最强大的方法之一 |
| 69 | for us to understand more objectively | 为了让我们更客观地理解 |
| 70 | where our thoughts and feelings are coming from | 我们的思想和感情来自哪里 |
| 71 | and understanding the truth | 并了解事实 |
| 72 | of actually what's been going on in our lives. | 我们生活中发生的一切 |
| 73 | There have been studies on students | 有学生研究 |
| 74 | that show that journaling as a practice | 显示日记作为一种惯例 |
| 75 | can reduce negative emotions | 可以减少负面情绪 |
| 76 | and also even boost their grades, bizarrely. | 甚至提高他们的成绩,奇怪的是。 |
| 77 | Overall, it helps you to realize that your emotions | 总的来说,它帮助你意识到 你的情绪 |
| 78 | and feelings are not actually directly caused | 感觉其实不是直接引起的 |
| 79 | by the situation in your life. | 你的生活状况。 |
| 80 | It's also a space where you can cultivate | 也是你们可以耕种的空间 |
| 81 | a higher state of mind and a more positive outlook on life. | 更高的思维状态和更加积极的人生观。 |
| 82 | In this way, journaling can literally change | 这样,日记可以改变 |
| 83 | our lived experience of the world | 我们活生生的世界经验 |
| 84 | because experience is not an objective thing. | 因为经验不是客观的 |
| 85 | Experience is the life situation that we're in | 经验就是我们的生活状况 |
| 86 | plus a subjective assessment by us about that situation. | 再加上我们对这种情况的主观评估。 |
| 87 | And that creates our experience. | 这创造了我们的经验。 |
| 88 | It includes things like the facts of the matter, | 包括事实之类的事情 |
| 89 | but then also all the feelings and emotions | 还有所有的感情和情感 |
| 90 | and narratives and beliefs and stories | 叙事、信仰和故事 |
| 91 | that we tie into it. | 我们把它绑起来 |
| 92 | And that makes our experience. | 这就是我们的经验。 |
| 93 | And thirdly is something that I call | 第三,我称之为 |
| 94 | the belief outcome access. | 信仰结果的获取。 |
| 95 | By completely changing our approach to life, | 通过彻底改变我们对生活的态度, |
| 96 | journaling can actually completely change | 日记可以完全改变 |
| 97 | the outcome of our life as well. | 我们的生活结果。 |
| 98 | Okay, let me explain. | 好吧,让我解释一下。 |
| 99 | So the outcomes of our life are broadly determined | 因此,我们生活的结果是广泛的决定 |
| 100 | by our actions. | 我们的行动。 |
| 101 | Obviously there's luck and other things involved, | 显然有运气和其他事情 |
| 102 | but the bit that we can control is our actions. | 但我们能控制的部分就是我们的行动。 |
| 103 | Our actions generally come from our decisions | 我们的行动一般来自我们的决定 |
| 104 | and our intentions. | 和我们的意图。 |
| 105 | Our decisions and intentions are generally based | 我们的决定和意图一般基于 |
| 106 | on our thoughts and feelings about things. | 我们对于事物的想法和感情 |
| 107 | So if we think something or feel something, | 所以,如果我们有想法或感觉 |
| 108 | that often leads us to make a different decision. | 这常常导致我们做出不同的决定。 |
| 109 | Those again, usually come from our beliefs | 再来一次,通常来自我们的信仰 |
| 110 | and the stories that we tell ourselves. | 和我们自己讲的故事。 |
| 111 | The things that we believe about ourselves, | 我们对自己的看法 |
| 112 | whether those are limiting beliefs | 是否限制信仰 |
| 113 | and the stories that we tell ourselves | 和我们对自己讲的故事 |
| 114 | about who we are, who our identity is, | 关于我们是谁,我们的身份是谁, |
| 115 | what things mean, those very beliefs came from somewhere. | 这些信仰来自某个地方 |
| 116 | Those stories, those things that we believe | 那些故事,那些我们相信的东西 |
| 117 | about ourselves, they didn't just come from nothing. | 对我们来说,他们不是白来的 |
| 118 | They came from events that went on in our life | 他们来自我们生活中的事件 |
| 119 | and the way that we chose to interpret them. | 以及我们所选择的解释方法。 |
| 120 | For example, if you believe that you're not worthy, | 例如,如果你认为自己不值得 |
| 121 | you're not good enough, that leads you to think, | 你不够好, 这导致你思考, |
| 122 | okay, I'm not good enough to apply for this job | 好吧,我不够好 申请这份工作 |
| 123 | because they'll reject me anyway, because I'm no good. | 因为他们反正会拒绝我 因为我不好 |
| 124 | Obviously, because that's maybe my limiting belief. | 很明显,因为这也许是我有限的信念。 |
| 125 | And then that makes me take the decision | 这让我决定 |
| 126 | to not bother applying for the job | 不需要申请工作 |
| 127 | because they would think, oh, who on earth | 因为他们会想,哦,谁在地球上 |
| 128 | does she think she is to apply for this job | 她认为她应该申请这份工作吗? |
| 129 | because she's obviously not good enough, | 因为她显然不够好 |
| 130 | which is something I've decided for myself, | 这是我自己决定的 |
| 131 | not that they've actually said it to me. | 不是说他们真的对我说了 |
| 132 | And that leads to the action of, okay, | 这导致了行动,好吧, |
| 133 | I'm not going to apply for that job. | 我不会申请那份工作 |
| 134 | And the outcome is, I don't get that job | 结果我得不到这份工作 |
| 135 | because I didn't even put myself out there | 因为我甚至没有把自己 在那里 |
| 136 | in the first place. | 最初. |
| 137 | On the other hand, if let's say I have the belief | 另一方面,如果说我相信 |
| 138 | that I am good enough, I can get this job, | 我足够好,我可以得到这份工作, |
| 139 | I am worthy and I'm intelligent and I'm capable | 我值得,我聪明,我有能力 |
| 140 | and I can learn quickly, then that would lead | 我就能很快地学会,然后,那将会导致 |
| 141 | to the thoughts and feelings of, yes, | 对,是的, |
| 142 | I feel empowered to do this. | 我觉得我有能力做到这一点。 |
| 143 | And then when the opportunity to apply for the job comes up, | 然后当申请工作的机会出现时 |
| 144 | I decide, yes, I'm going to apply for this | 我决定,是的,我要申请这个 |
| 145 | because I have that belief and this thought process | 因为我有这种信念和这个思考过程 |
| 146 | and this feeling that I can do this | 这种感觉我可以做到这一点 |
| 147 | and I can give this a go, even if they reject me, | 就算他们拒绝我,我也可以试试看 |
| 148 | that's okay, I'll just try again, that's fine. | 没关系,我会再试一次,没关系 |
| 149 | I know fundamentally my worth and I believe in myself. | 我基本上知道我的价值,我相信我自己。 |
| 150 | And that would lead to the action of applying for jobs, | 这会导致行动 申请工作, |
| 151 | putting yourself out there, which would more likely | 让你自己出来, 这更可能 |
| 152 | lead to the outcome of actually learning that job, | 导致实际学习工作的结果, |
| 153 | actually making that change. | 实际做出这样的改变。 |
| 154 | Another example is if you have the belief | 另一个例子是如果你相信 |
| 155 | that I am a healthy person who prioritizes | 我是一个健康的人 谁优先 |
| 156 | my wellbeing and fitness, that will lead to the thoughts | 我的福祉和身体健康, 将导致思想 |
| 157 | of, hmm, how can I improve my fitness, | 我怎样才能提高我的健身能力 |
| 158 | feelings of motivation around exercise | 运动的动机感 |
| 159 | and taking care of yourself, leading to decisions | 并照顾自己,导致决定 |
| 160 | like I'm going to go to the gym three times a week, | 就像每周去健身房三次一样 |
| 161 | I'm going to eat well, I'm going to sleep well. | 我要好好吃饭,好好睡一觉 |
| 162 | And those actions then leading to the outcomes | 这些行动导致 |
| 163 | of you are fitter. | 你们是更合适的。 |
| 164 | And the amazing thing is that this is actually | 令人惊奇的是,这是实际上 |
| 165 | a closed loop where the outcomes that you have, | 一个封闭的循环,你的结果, |
| 166 | they become the life events that then further | 成为了生命中更进一步的事件 |
| 167 | condition your beliefs. | 改变你的信仰 |
| 168 | They further give you fuel to find evidence | 他们还给你燃料找证据 |
| 169 | to support your beliefs. | 来支持你的信仰 |
| 170 | And so actually these outcomes, | 事实上这些结果 |
| 171 | they actually become the life events. | 他们实际上成为了生活事件。 |
| 172 | And that's why this loop is so powerful | 这就是为什么这个循环是如此强大 |
| 173 | because you might look at this and think, | 因为你可能看看这个,然后想 |
| 174 | oh, this is so depressing because that means | 哦,这太压抑了 因为这意味着 |
| 175 | that the life events that's kind of already decided | 生活事件已经决定了 |
| 176 | what my fate is going to be. | 我的命运将是什么。 |
| 177 | You could look at it that way if you wanted to, | 如果你愿意,你可以这样看它, |
| 178 | but you could also choose to view this in another way | 但你也可以选择用另一种方式看待这个 |
| 179 | where the beliefs and stories, thoughts and feelings, | 其中的信仰和故事, 思想和感觉, |
| 180 | decisions and intentions, they are not all determined | 这些决定和意图并非全部确定 |
| 181 | by external things. | 外在的东西。 |
| 182 | A big influence on that is ourselves. | 对我们的影响很大。 |
| 183 | We can make choices to change those. | 我们可以作出改变这些选择。 |
| 184 | And that's where journaling comes in | 日记就在这里出现 |
| 185 | and that's why it's so, so special. | 这就是为什么它是如此,如此特殊。 |
| 186 | I'm going to number these just for simplicity. | 我要把这些数字打个简单 |
| 187 | In this process, there's actually a lot of influence | 在这个过程中,实际上有很多影响 |
| 188 | that we have to change the way that this loop goes. | 我们必须改变这个循环的方式。 |
| 189 | And by changing this loop, even just a tiny bit, | 通过改变这个循环 哪怕是一点点 |
| 190 | and by changing, for example, just our beliefs and stories | 改变我们的信仰和故事 |
| 191 | and our thoughts and feelings, | 我们的想法和感受, |
| 192 | just by a few percentage points, | 仅几个百分点, |
| 193 | that would change our decisions, change our actions, | 这将改变我们的决定, 改变我们的行动, |
| 194 | change the outcomes, which then changes our life events, | 改变结果,然后改变我们的生活, |
| 195 | which then feeds back into the circle | 然后反馈回圆形 |
| 196 | and keeps going round. | 继续转 |
| 197 | So instead of letting this be a vicious cycle | 而不是让这成为恶性循环 |
| 198 | of negative beliefs, negative thoughts and feelings, | 负面信仰、负面思想和感情, |
| 199 | negative decisions that limit us, | 限制我们的消极决定, |
| 200 | we want to turn this into a virtuous cycle | 我们想把这个变成良性循环 |
| 201 | which actually lifts us up. | 这实际上让我们升起。 |
| 202 | There are ultimately really four segments of this | 最终有四个部分 |
| 203 | that we can influence with journaling | 我们可以影响 与日记 |
| 204 | and those are how we perceive our life events, | 这些都是我们如何看待 我们的生活事件, |
| 205 | our beliefs and stories, our thoughts and feelings | 我们的信仰和故事, 我们的思想和感受 |
| 206 | and our decisions and intentions. | 以及我们的决定和意图。 |
| 207 | And throughout the rest of this video, | 在这段录像里 |
| 208 | in each of the journaling techniques that I mentioned, | 在我提到的每个期刊技术中 |
| 209 | I'm going to talk about which one of these | 我要说说哪一个 |
| 210 | we can access with that. | 我们可以通过它。 |
| 211 | For me, ensuring that there's something | 对我来说,确保有东西 |
| 212 | of each of these four segments in my journaling practice | 这四个部分的每一个 在我的期刊惯例 |
| 213 | has been the most powerful holistic combination for me. | 对我来说是最强大的整体组合。 |
| 214 | I highly recommend you try dabbling at least | 我强烈建议你至少试一试 |
| 215 | with something from each of these four. | 和这四样东西 |
| 216 | The first journaling technique is also the simplest one | 第一个日记技术也是最简单的 |
| 217 | and this is the brain dump. | 这是大脑的垃圾堆。 |
| 218 | This is just where you document your day, | 这就是你记录今天的情况的地方 |
| 219 | let your thoughts and feelings arise as they are | 让你的想法和感情如常涌现 |
| 220 | and just write them down. | 把它们写下来 |
| 221 | This is quite similar to a technique by Julia Cameron | 这跟茱莉亚·卡梅隆的技法很相似 |
| 222 | in The Artist's Way, | 在艺术家的方式, |
| 223 | where she talks about a technique called morning pages | 在那里,她谈到 一个技术叫晨页 |
| 224 | and this is where you sit down first thing in the morning | 这是你明天一早坐的地方 |
| 225 | or sometime in the morning and you just write, | 或者在早晨的时候,你只写, |
| 226 | like 10 to 20 minutes, you just write full pages | 像10到20分钟,你只写满页 |
| 227 | of stream of consciousness essentially. | 基本是意识流 |
| 228 | For me, I do this kind of brain dump every day | 对我来说,我每天都做这种脑垃圾 |
| 229 | after my morning meditation, | 经过我早上的冥想 |
| 230 | because often I will have had some thoughts arise | 因为我常常会有一些想法 |
| 231 | during that and notice some things | 在那期间 注意一些事情 |
| 232 | and so then I literally just turn on a timer on my phone | 所以我才在手机上打开计时器 |
| 233 | for five minutes and then just start writing. | 五分钟 然后开始写作 |
| 234 | This is especially helpful if you feel overwhelmed | 这特别有帮助 如果你觉得不堪重负 |
| 235 | by thoughts or you just want to clear your mind | 或者你只是想洗净你的头脑 |
| 236 | because I find that as soon as I've done this, | 因为我发现一旦我这样做, |
| 237 | I just feel so much more settled | 我只是觉得更安定 |
| 238 | and any of these thoughts that I've had percolating | 以及我所感受的任何这些想法 |
| 239 | or ideas, they just come out on the page | 或想法,他们只是出来 在页面 |
| 240 | and as soon as they're out on that paper, | 他们一上报 |
| 241 | it's so much easier to draw patterns from them | 从他们身上画图就容易多了 |
| 242 | and understand the bigger picture. | 并了解更大的情况。 |
| 243 | It's also great for documenting your life | 这对记录你的生活也有好处 |
| 244 | and sometimes I'll look back at previous brain dumps | 有时我会回顾以前的脑垃圾场 |
| 245 | that I've done where I've written about, | 我已经做了我写过的地方, |
| 246 | oh, what I've been up to that day | 哦,我一直在忙着的那一天 |
| 247 | and had a snapshot into what I was thinking, | 并有一个快照 我在想什么, |
| 248 | what I was doing back then. | 当时我在做什么。 |
| 249 | Next is gratitude journaling. | 接下来是感恩日记 |
| 250 | My goodness, there is so much data and evidence | 天啊,有这么多的数据和证据 |
| 251 | backing up gratitude journaling | 支持感谢日记 |
| 252 | as one of the most powerful, awful ways | 作为最强大最可怕的方法之一 |
| 253 | to shift our mindset, improve our mental health, | 改变我们的心态,改善我们的精神健康, |
| 254 | mental wellbeing, connect more with others | 心理健康,更多与他人联系 |
| 255 | and even improve our physical health. | 甚至改善身体健康 |
| 256 | There have even been studies that have shown | 甚至有研究显示 |
| 257 | that it can improve your quality of sleep, | 它可以提高你的睡眠质量, |
| 258 | reduce your blood pressure, crazy stuff, right? | 减少你的血压,疯狂的东西,对不对? |
| 259 | Again, this is super easy. | 再说一遍,这很简单 |
| 260 | You can do this in just a couple of minutes a day. | 你可以在一天的几分钟内做到这一点。 |
| 261 | All you need to do is write down a few things | 你只需要写一些东西 |
| 262 | that I'm grateful for today. | 感谢今天。 |
| 263 | So maybe even just one, two or three things. | 所以也许只有一两三件事 |
| 264 | One thing that I would do in my bullet journal | 有一件事我会做在我的子弹日记 |
| 265 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我基本上会写一页 | |
| 266 | where I would have one line for each day of gratitude | 在那里,我会有一行 每一天的感谢 |
| 267 | and just write down in sequence | 然后按顺序记下来 |
| 268 | a couple of the things I was grateful for that day. | 那天我很感激的几件事 |
| 269 | This also means that I can see on one page | 这也意味着我可以看到一页 |
| 270 | a whole month of gratitudes and that was pretty cool. | 整整一个月的感激之情,这很酷。 |
| 271 | Having a daily gratitude practice | 每天都有感恩节 |
| 272 | for just five minutes a day can improve your happiness | 一天只有五分钟 就能改善你的幸福 |
| 273 | as much as doubling your salary, which is mind blowing. | 就像你的工资翻倍一样 这简直是脑海爆裂 |
| 274 | So instead of trying to hustle for a raise or more money, | 所以,而不是试图 试图加薪或更多的钱, |
| 275 | you could just bring in some gratitude journaling | 你可以带一些感恩日记 |
| 276 | and achieve the same impact on your happiness. | 并实现同样的影响 你的幸福。 |
| 277 | If you're feeling stuck with this, | 如果你觉得自己被这个困住了 |
| 278 | I often start by looking at my surroundings | 我经常先看看周围环境 |
| 279 | and appreciating the present moment, | 并赞赏目前的时刻, |
| 280 | things in the present, then thinking about relationships, | 现在的事情,然后思考 关系, |
| 281 | my family or my friends and things | 我的家人或者朋友之类的 |
| 282 | that I'm grateful for about them | 我很感激他们 |
| 283 | or thinking about the events in the day | 或思考白天的事件 |
| 284 | and what I'm working on, areas in my kind of health, | 以及我的工作, 在我的健康领域, |
| 285 | just the fact that I'm alive, | 只是我还活着的事实, |
| 286 | just the fact that this world exists | 这个世界的存在 |
| 287 | is something to be grateful for. | 这是一种值得感激的东西。 |
| 288 | So it can literally be anything | 所以它可以字面上是任何东西 |
| 289 | or it could literally be I'm grateful for this ruler | 也可能是因为我很感激这位统治者 |
| 290 | because it helped me to write straight lines. | 因为它帮助我写直线。 |
| 291 | I'm grateful for this pen and having nice stationery | 我很感激这支笔和漂亮的文具 |
| 292 | to be able to journal with | 能够与 |
| 293 | and enjoy the experience of journaling | 并享受记事的经验, |
| 294 | or I'm grateful for this cup of tea, | 或者感谢这杯茶, |
| 295 | even though it's cold, it's kind of refreshing | 虽然很冷,但还是挺新鲜的 |
| 296 | and I'm very grateful to be able to enjoy this today. | 我很感激今天能享受到这个 |
| 297 | Interestingly, for the coming year, | 有趣的是,来年, |
| 298 | my number one value is gratitude. | 我的第一价值是感谢。 |
| 299 | I'm going to be focusing on this every single day, | 我每天都会关注这件事 |
| 300 | trying to bring it alive in every single moment | 试图在每一瞬间把它活化 |
| 301 | and try to bring that consistency into my gratitude practice | 并尝试把一致性 在我的感激实践 |
| 302 | and consistency and struggling with inconsistency | 一致性和与不一致作斗争 |
| 303 | is something I'm going to talk about | 我要谈谈 |
| 304 | towards the end of this video. | 这段录像的结尾 |
| 305 | So stay tuned for that. | 所以请继续听 |
| 306 | If you're enjoying this video so far, | 如果你喜欢这视频到目前为止, |
| 307 | 你可能想跟着我 过Instagram 在Izzysealy。 | |
| 308 | I share my stories, daily updates, | 我分享我的故事,每日更新, |
| 309 | including some journaling prompts | 包括一些日记提示 |
| 310 | and journaling things that I'm doing. | 并记录我正在做的事情。 |
| 311 | Next is one of my all-time favorites, | 下一个是我最爱的 |
| 312 | which is asking your higher self for advice. | 也就是向上级咨询 |
| 313 | We all have this version of ourselves that we aspire to be, | 我们都有我们渴望的自我 |
| 314 | the kindest, most loving, most compassionate, | 最亲切 最慈爱 最慈悲 |
| 315 | equanimous, wisest, most confident, most calm, | 平和,最聪明,最自信,最冷静 |
| 316 | forgiving version of ourselves that we aspire to be. | 宽恕我们渴望的自我 |
| 317 | So when I'm faced with a situation, | 所以,当我面对一个情况, |
| 318 | often I ask myself, well, what would my higher self do | 我常常问自己,嗯, 我更高的自我会做什么 |
| 319 | in this situation? | 在这种情况下? |
| 320 | How would they respond? | 他们怎么回应? |
| 321 | What advice would they give me? | 他们会给我什么建议? |
| 322 | For example, if I noticed in my brain dump journaling | 举例来说,如果我注意到我的大脑垃圾日记 |
| 323 | that I was feeling some level of fear and self-doubt | 我感到某种程度的恐惧和自我怀疑 |
| 324 | 发布YouTube视频, | |
| 325 | then I could ask my higher self, what would she say? | 然后,我可以问我更高的自我, 她会说什么? |
| 326 | How would she respond to that feeling | 她会如何回应那种感觉 |
| 327 | or respond to this situation? | 或者对这种情况作出反应? |
| 328 | And maybe she would actually say, | 也许她会说, |
| 329 | instead of thinking, what if I'm not good enough | 而不是思考, 如果我不够好 |
| 330 | to make this video? | 要拍这个视频吗? |
| 331 | What if the video isn't helpful enough? | 如果录影带不够用呢? |
| 332 | Or what if you're making a fool of yourself online? | 或者如果你在网上自欺欺人呢? |
| 333 | Maybe she would say, actually, well, | 也许她会说,其实,嗯, |
| 334 | if your video can help at least one person, | 如果你的视频至少能帮助一个人 |
| 335 | isn't that so worth it? | 这不值得吗? |
| 336 | And she might also say that, actually, | 她也可能说,实际上, |
| 337 | you are the only person who can create your video | 你是唯一能创造你视频的人 |
| 338 | and you are the only person who can believe in yourself. | 而你是唯一一个能相信自己的人 |
| 339 | Or let's say if there's a conflict | 或者说如果有冲突 |
| 340 | with a friend or family member, | 与朋友或家庭成员, |
| 341 | instead of getting very attached to the ego | 而不是变得很依恋自我 |
| 342 | and being like, oh, I'm right or they're wrong, | 和喜欢,哦,我是正确的或 他们错了, |
| 343 | what's their fault? | 他们有什么错? |
| 344 | Maybe your higher self would remind you | 或许你更高的自我会提醒你 |
| 345 | that actually it's about the relationship | 其实是关系 |
| 346 | and how can you express love to this person, | 你怎么能向这个人表达爱意 |
| 347 | even in the face of conflict? | 甚至在冲突面前? |
| 348 | How would your higher self choose their response? | 你的上级如何选择他们的反应? |
| 349 | Again, touching on that whole space | 又一次, 触摸整个空间 |
| 350 | between the stimulus and response, | 在刺激和反应之间, |
| 351 | how would they choose in that situation? | 他们在这种情况下会怎样选择? |
| 352 | Next is bullet journaling, | 接下来是子弹日记 |
| 353 | which is essentially an amazing system | 这基本上是一个惊人的系统 |
| 354 | 由Ryder Carroll开发. | |
| 355 | He has a whole book on it called | 他有一整本书叫 |
| 356 | The Bullet Journal Method. | 子弹日记方法. |
| 357 | I'll leave a link down to it below. | 我会在下面留下一个链接。 |
| 358 | Bullet journaling is the staple of my journaling | 子弹日记是我日记的主笔 |
| 359 | and it's the structure that holds | 它的结构是支撑着 |
| 360 | all the rest of my journaling. | 我剩下的日记 |
| 361 | It essentially allows you to break down your whole life | 它基本上让你 打破你的整个生活 |
| 362 | and keep it all stored in just one handy notebook. | 把这些都保存在一个手提笔记本上 |
| 363 | It's a whole system of migrating information around | 这是一个完整的系统 迁移信息周围 |
| 364 | and developing this sense of intentionality | 并发展这种有意感 |
| 365 | while having a year at a glance, month at a glance, | 一看一年,一看一个月, |
| 366 | and also rapid logging where you kind of jot down | 还有快速的伐木 在那里,你种 记下来 |
| 367 | different tasks you have. | 不同的任务。 |
| 368 | So it's almost like a mixture of a to-do list | 所以几乎就像待办事宜列表的混合体 |
| 369 | and a note-taking system and also an event reminder system | 和记录系统以及事件提醒系统 |
| 370 | and a calendar all in one. | 和一个日历 全部在一个。 |
| 371 | And this is more of a kind of forward planning, | 这更像是一种前期规划 |
| 372 | organizational life event-based journal, | 组织生活期刊, |
| 373 | but you can also include other kinds of journals within it. | 但你也可以把其他类型的期刊 包括在里面。 |
| 374 | So this is what I do almost every single day | 所以我几乎每天都这样 |
| 375 | as I write my bullet journal. | 当我写我的子弹日记。 |
| 376 | Breaking down exactly how the whole system works | 彻底打破整个系统的运作方式 |
| 377 | will make this video way too long. | 这会让这个视频太长。 |
| 378 | So if you're interested in seeing my full setup, | 所以,如果你有兴趣 看到我的全部设置, |
| 379 | then let me know down in the comments | 那么在评论中告诉我 |
| 380 | if you want me to make a video about that | 如果你想让我拍个视频 |
| 381 | because I can make a video. | 因为我可以拍视频。 |
| 382 | If I do make it, I'll link it somewhere up here as well. | 如果我做到了,我也会把它连接到某个地方。 |
| 383 | Bullet journaling for me has helped to keep my life together, | 为我做子弹日记有助于维持我的生活 |
| 384 | stop it from falling apart, | 阻止它崩溃, |
| 385 | and basically keep it all in one place and in one handy book | 并基本上保持这一切在一个地方 和一本手书 |
| 386 | along with built-in practices of migration and review, | 以及内在的移徙和审查做法, |
| 387 | which build in intentionality and mindfulness | 以有意识和有觉悟的方式建造者, |
| 388 | along with all the productivity. | 与所有生产力。 |
| 389 | Next is expressive writing. | 接下来是表达式写作. |
| 390 | This is essentially a practice where you write down | 这基本上是你写下来的一种做法 |
| 391 | all your feelings and also the facts | 你所有的感情和事实 |
| 392 | about difficult, painful emotional experiences. | 关于痛苦的情感经历 |
| 393 | James Pennebaker and colleagues | 詹姆斯·潘纳贝克和同事 |
| 394 | did a series of incredible studies where they showed that | 做了一系列不可思议的研究 他们证明 |
| 395 | if you gave people the task of writing | 如果你给了人们写作的任务 |
| 396 | about the most traumatic experience in their life, | 他们一生中最痛苦的经历 |
| 397 | just writing straight for 20 minutes, | 只写20分钟 |
| 398 | not censoring themselves, never stopping writing, | 不检查自己,不停止写作, |
| 399 | just continuously writing, talking about the feelings | 不停的写作 谈论感情 |
| 400 | but also the facts that surrounded it. | 以及包围它的事实 |
| 401 | And you got them to do this four times | 你让他们做了四次 |
| 402 | within the span of a month, | 在一个月之内, |
| 403 | that there were profound mental | 有着深刻的心灵 |
| 404 | and physical health benefits to this. | 和身体健康的好处。 |
| 405 | So the way that you can do this in practice | 所以,你这样做的方式 在实践 |
| 406 | is you get out your journal | 你拿出你的日记 |
| 407 | and then you write for 20 minutes straight, | 然后你直接写了20分钟 |
| 408 | not stopping your pen unless you need to have, | 除非你需要,否则别停笔 |
| 409 | I don't know, wipe a tear away or get a tissue | 我不知道,擦掉一滴泪水或拿个纸巾 |
| 410 | or something, not stopping your pen | 或什么,没有停止你的笔 |
| 411 | and just writing continuously | 继续写作 |
| 412 | about the most painful experience | 关于最痛苦的经历 |
| 413 | or a very painful experience that you have had. | 或者你有过非常痛苦的经历 |
| 414 | Do not worry about punctuation, spelling, or grammar. | 不用担心标注,拼写,或语法. |
| 415 | And if you run out of things to say, | 如果你没有话要说 |
| 416 | just keep moving your pen, | 只要继续移动你的笔, |
| 417 | so you can just draw like a squiggly line or something | 这样你就可以画得像条细线之类的 |
| 418 | until you feel like you can start writing again. | 直到你觉得你可以重新开始写作 |
| 419 | Write only for yourself. | 只为自己写作. |
| 420 | Make sure that other people don't see this. | 确保其他人不会看到这个 |
| 421 | You need to feel like it's a safe space | 你需要觉得这是一个安全的空间 |
| 422 | where you can fully express what you want. | 在那里你可以充分表达你想要什么。 |
| 423 | Really let go when you're writing | 写作的时候真的放手 |
| 424 | and explore your deepest feelings and thoughts | 探索你最深的感受和思想 |
| 425 | from the experience. | 从经验。 |
| 426 | What they actually found when people progressed | 当人们进步时他们发现的 |
| 427 | through the four sessions of writing | 通过四次写作会议 |
| 428 | about the most painful experience that they've had, | 关于最痛苦的经历 他们有过, |
| 429 | so they would write about the same experience, | 所以他们要写同样的经历, |
| 430 | was that over time, | 是随着时间的推移, |
| 431 | they actually wrote more objectively about it | 他们实际上写得更客观 |
| 432 | and also linked up some more causation | 还把更多的因果关系联系起来 |
| 433 | and they kind of started to put it in context | 他们开始把它放在背景上 |
| 434 | and understand it more and process it more. | 更了解它,更处理它。 |
| 435 | And there was a shift to slightly more positive language, | 并有一个转变 稍微积极的语言, |
| 436 | less negative language over time. | 逐渐减少负面语言。 |
| 437 | This could be especially effective | 这可能特别有效 |
| 438 | if you have any experiences that you avoid thinking about | 如果你有任何经验 避免思考 |
| 439 | or you find extremely painful to think about | 或者你会觉得很痛苦 |
| 440 | because they do have this baggage on us | 因为他们有这个行李在我们身上 |
| 441 | and they weigh on our hearts, on our minds. | 它们在我们的心中,在我们的心中, |
| 442 | And to start working through that | 并开始工作 通过 |
| 443 | is really part of the process of feeling more whole | 其实是感觉更完整的过程的一部分 |
| 444 | and healed and settled in yourself. | 并治愈和安顿自己。 |
| 445 | The next way to journal | 接下来的日志 |
| 446 | is writing about a story-worthy moment. | 正在写一个值得报道的时刻 |
| 447 | One of the things that made us as humans different | 使我们与众不同的东西之一 |
| 448 | from other hominins and great apes | 和大猩猩一样 |
| 449 | was our ability to really share stories | 是我们真正分享故事的能力 |
| 450 | and use it to bring people together | 用它把人们聚集在一起 |
| 451 | and also to find that motivation within us to keep going, | 并且为了找到我们继续前进的动机 |
| 452 | making sense of our lives | 我们的生活 |
| 453 | and being able to communicate and share this with others. | 并能与他人沟通和分享。 |
| 454 | In Story Worthy, which is a book written by Matthew Dix, | 在史诗Worthy,这是一本由马修·迪克斯写的书, |
| 455 | he talks about a homework for life | 他讲的是终身作业 |
| 456 | where essentially he writes down just one or two sentences | 基本上他只写了一两句 |
| 457 | about a story-worthy moment each day, | 每天有一个值得讲述的时刻, |
| 458 | something that involves some element of transformation | 涉及某种变革因素的东西 |
| 459 | or some moment of realization | 或某个实现的时刻 |
| 460 | or just a cool thing that happened that day. | 或者是那天发生的一件很酷的事 |
| 461 | This is a really nice way to document your life a little bit | 这是很好的记录你生活的方式 |
| 462 | and highlight something cool that happens. | 并突出一些很酷的事情发生。 |
| 463 | So then when you look back, | 所以当你回头看时 |
| 464 | you can see all these story-worthy moments. | 你可以看到所有这些值得报道的时刻。 |
| 465 | I have a part of my monthly spread | 我有一个部分 我的月度分布 |
| 466 | where I talk about all my story-worthy moments | 在那里,我谈论我所有的故事 值得纪念的时刻 |
| 467 | and essentially kind of put them on one page here. | 基本上就放在一页 |
| 468 | And each day has one line | 每天都有一条线 |
| 469 | for me to write a very short snippet | 让我写一个很短的片段 |
| 470 | of a story-worthy moment. | 是一个值得讲述的时刻。 |
| 471 | The next method is goal setting and manifestation journaling. | 接下来的方法是目标设定和表现日记. |
| 472 | So this is where we think about | 这就是我们想的 |
| 473 | where we want our lives to be. | 我们希望我们的生活。 |
| 474 | In five years time, where do we want to be? | 五年之内,我们想去哪儿? |
| 475 | And then working back in three years time, | 然后三年后回来工作, |
| 476 | where do I want to be? | и稱 |
| 477 | And then in one year's time, where do I want to be? | 再过一年,我想去哪儿? |
| 478 | Creating that vision for ourselves and visualizing it | 为自己创造这个愿景,并把它想象出来 |
| 479 | and then coming up with goals that we can pursue | 然后提出我们可以追求的目标 |
| 480 | in order to achieve that. | 为了达到这个目的 |
| 481 | And then also manifestations, | 还有各种表现 |
| 482 | things that we can affirm to ourselves, | 我们可以对自己肯定的事情, |
| 483 | incantations that we can say to ourselves | 我们可以对自己说的咒语 |
| 484 | to get into the state of mind that we need to be in | 进入精神状态 我们需要进入 |
| 485 | in order to be the person who can achieve those goals, | 为了能够实现这些目标, |
| 486 | to make that dream a reality. | 让梦想成为现实 |
| 487 | I have a whole video on goal setting, | 我有一个完整的视频 关于球门设置, |
| 488 | so feel free to check it out. | 随便看看吧 |
| 489 | I'll link it up somewhere over here. | 我会把它连接到某个地方 |
| 490 | And again, check out the totally free template down below | 再看下面的免费模板 |
| 491 | with all the journaling prompts that I'd recommend | 我推荐所有的日记提示 |
| 492 | to work as a companion to this video. | 作为这段录像的伴奏 |
| 493 | There's a lot of evidence that shows | 有很多证据表明 |
| 494 | that when we write down our goals, | 当我们写下我们的目标, |
| 495 | we are so much more likely to actually achieve them. | 我们更可能真正实现这些目标。 |
| 496 | So writing down our goals, writing down why we want it | 所以写下我们的目标,写下我们为什么想要它 |
| 497 | and how we're going to get there | 我们如何到达那里 |
| 498 | and then manifesting that, embodying that | 然后表现这一点,体现 |
| 499 | and bringing it into our life | 并把它带入我们的生活 |
| 500 | as something that we affirm to ourselves | 作为我们对自己肯定的东西 |
| 501 | and remind ourselves of every single day | 并提醒自己每一天, |
| 502 | is going to set us on this path | 将会让我们走上这条道路 |
| 503 | towards achieving our dream life. | 为了实现我们的梦想生活 |
| 504 | And this is working on part four primarily, | 这主要在第四部分工作, |
| 505 | our decisions and intentions. | 我们的决定和意图。 |
| 506 | For me, one of the big goals that I have for myself | 对我来说,我对自己的一大目标 |
| 507 | is to get better rest. | 得到更好的休息。 |
| 508 | Sleep is the foundation of everything else in our lives. | 睡眠是我们生活中一切的基础。 |
| 509 | Getting good quality rest makes us more productive, | 得到优质的休息 使我们更有成效, |
| 510 | more emotionally stable, | 情绪比较稳定 |
| 511 | have a more positive outlook on life | 对生活有更积极的看法 |
| 512 | and generally be able to live life to the full | 并且一般能够过上充实的生活 |
| 513 | and live our best life. | 过我们最好的生活 |
| 514 | And one of the key components of getting good quality sleep | 和获得优质睡眠的关键组成部分之一 |
| 515 | is having a perfect blackout. | 完全停电了 |
| 516 | Something has leveled up my sleep | 有东西让我睡得安稳 |
| 517 | and helped me to get much better quality sleep | 帮助我得到更好的睡眠 |
| 518 | is Manta Sleep Masks, | 是曼塔睡眠面具, |
| 519 | who are very kindly sponsoring this video. | 他们非常乐意赞助这段视频。 |
| 520 | I literally travel with this everywhere at home | 我从字面上走来走去 随处可见 |
| 521 | or on the road. | 或在路上。 |
| 522 | It is a non-negotiable for me to have this mask with me now | 现在带着这个面具对我来说是不容商榷的 |
| 523 | because it helps so much with sleep quality. | 因为它对睡眠质量很有帮助 |
| 524 | My personal favorite mask that they make | 我最喜欢的面具,他们做的 |
| 525 | is the Manta Sleep Mask Pro. | 是曼塔睡眠面具专业 |
| 526 | These genuinely give a true 100% blackout. | 这些真的完全停电了 |
| 527 | The cups are completely customizable. | 杯子完全可以定制. |
| 528 | You can literally put them in any position that you want, | 你可以把他们放在任何你想要的位置, |
| 529 | which ensures that you can get that perfect custom fit. | 它能确保你得到 完美的习惯适合。 |
| 530 | These have this C-shaped cup | 这些是C形的杯子 |
| 531 | where it's like hollow in the middle here. | 就像中间的空洞一样 |
| 532 | So it doesn't press on your eyes. | 所以它不会压在你的眼睛上。 |
| 533 | It doesn't press on your eyelashes. | 它不压你的睫毛。 |
| 534 | It's so comfortable to wear. | 穿得这么舒服 |
| 535 | And the C-shaped cup means that at the edge, it's thinner. | 而C形的杯子则表示在边缘处较薄. |
| 536 | So that means if you're a side sleeper, | 也就是说如果你是侧卧者 |
| 537 | like I am sometimes, | 就像我有时, |
| 538 | then you can lay on your side and it's still really comfy. | 然后你可以躺在你身边 它仍然真的很舒适。 |
| 539 | I really like the material that's made out of. | 我真的很喜欢用材料做的 |
| 540 | It's so breathable and comfortable. | 气息舒畅. |
| 541 | If you're interested in improving your sleep | 如果你有兴趣改善你的睡眠 |
| 542 | by getting a true blackout that's comfortable and portable | 通过获得真正的停电 这是舒适和便携式的 |
| 543 | that you can bring literally anywhere with you, | 你可以带来 字面上随你, |
| 544 | then definitely check out Manta Sleep. | 然后肯定检查 曼塔睡眠。 |
| 545 | I'll leave a link down below | 我下面留下一个链接 |
| 546 | and make sure to use the code Izzy | 确保使用代码Izzy |
| 547 | for an extra 10% off your order. | 额外的10%的订单。 |
| 548 | The next method is the Wheel of Life. | 下法为生轮. |
| 549 | The Wheel of Life maps out different parts of your life. | "生命之轮"描绘出你生活的不同部分. |
| 550 | So friendships, family, career, finances, health, | 友谊、家庭、事业、财政、健康 |
| 551 | all of these kinds of things. | 所有这些事情。 |
| 552 | And it invites you to rate how you're doing | 它邀请你 评分你在做什么 |
| 553 | on each of those areas out of 10 | 10个地区中的每个地区 |
| 554 | and then draw a kind of circle. | 然后画一种圆形 |
| 555 | I love this method | 我喜欢这个方法 |
| 556 | because you can measure your progress over time | 因为你可以测量你随着时间的推移的进展 |
| 557 | and how things are going over time. | 以及时事的发展 |
| 558 | You can actually make a chart in. | 你实际上可以做一个图表进来。 |
| 559 | So I actually made an Excel sheet | 所以我做了一张Excel表 |
| 560 | where I would track all of my Wheel of Life metrics. | 在那里我会追踪我的生命之轮的所有度量衡。 |
| 561 | And each time you do this, | 每次你这样做, |
| 562 | whether it's every week, every month, every quarter, | 无论是每周,每个月,每个季度, |
| 563 | or even just once a year, | 甚至是一年一次, |
| 564 | you can look at the areas where you're lacking | 你可以看到你缺少的地方 |
| 565 | or not scoring as highly as the others | 或者评分没有别人那么高 |
| 566 | because the aim is to create a holistic wheel. | 因为其目的是创造一个整体的轮子。 |
| 567 | And that's why it's in this sort of wheel shape | 这就是为什么它处于这种轮子形状 |
| 568 | is because you're trying to build out the wheel | 是因为你想造出轮子 |
| 569 | without any like big dents in it. | 里面没有大凹痕 |
| 570 | So identify these areas. | 因此,确定这些地区。 |
| 571 | Let's say, for example, | 比如说, |
| 572 | a friendship scored lower than everything else | 友谊比其他一切都低 |
| 573 | and maybe was only a four out of 10. | 也许只有4分之10 |
| 574 | That might be a reminder thing. | 这也许是个提醒 |
| 575 | Okay, how can I actually align my goals | 好吧,我怎样才能真正协调我的目标 |
| 576 | or set some new goals for myself | 或为自己设定一些新目标 |
| 577 | that would help me to boost this area of my life? | 那会帮助我推动我生命的这个领域? |
| 578 | And equally, what are some areas | 同样,有些领域 |
| 579 | where I'm doing pretty well | 在那里我做得不错 |
| 580 | and I can actually almost like pat myself on the back | 我几乎可以拍自己的背部 |
| 581 | and be like, you know what? | 就像,你知道吗? |
| 582 | You're really smashing it | 你真的要砸烂它 |
| 583 | with your relationship with your family | 你和家人的关系 |
| 584 | or you're really like taking care of your health, | 或者你真的很喜欢照顾你的健康, |
| 585 | you're prioritizing your wellbeing, | 你在优先考虑你的福祉, |
| 586 | taking care of your worldly vessel. | 照顾你的世界之舟。 |
| 587 | Next is a holistic check-in. | 接下来是全面检查 |
| 588 | So this is mind, body, spirit. | 这就是心灵,身体,精神。 |
| 589 | So this is where I write about how I'm doing mentally | 所以这就是我写 如何做我的精神 |
| 590 | and I use a lot of I feel statements for this. | 我用了很多话来表达 |
| 591 | So I feel excited for this. | 所以我觉得很兴奋 |
| 592 | I feel sad about this. | 我对此感到难过。 |
| 593 | I feel all of these kinds of statements. | 我感觉到所有这些类型的发言。 |
| 594 | Then I check in physically with how my body is doing, | 然后我检查身体状况 |
| 595 | how my skin is doing, | 我的皮肤怎么样, |
| 596 | if I'm having any like breakouts | 如果我有类似突围 |
| 597 | or how my body's feeling, my workouts, my exercise, | 或者我的身体感觉如何, 我的锻炼,我的运动, |
| 598 | if I'm getting any muscle soreness | 如果我有肌肉疼痛的话 |
| 599 | and then how I'm feeling spiritually | 然后,我如何感觉精神 |
| 600 | which sounds a little bit maybe a bit woo woo. | 这听起来有点 可能有点呜呜。 |
| 601 | But I find this really helpful to check in | 但我觉得这真的很有帮助 来登记一下 |
| 602 | if I'm feeling aligned with my purpose, my mission, | 如果我觉得符合我的目的 我的使命 |
| 603 | if I'm feeling connected to friends and family, | 如果我觉得与朋友和家人有关 |
| 604 | if I'm feeling connected to spirituality | 如果我觉得与精神有关 |
| 605 | and my meditation and yoga practice. | 还有我的冥想和瑜伽练习 |
| 606 | I personally do this once a month | 我个人每月做一次 |
| 607 | and it's actually quite helpful | 其实很有帮助 |
| 608 | because then I can look back at a previous month. | 因为那样我就能回首前一个月 |
| 609 | So for example, recently I updated my skincare routine. | 比如说,我最近更新了我的皮肤护理程序。 |
| 610 | So it's interesting to see month to month | 所以,这是有趣的,看到月与月 |
| 611 | how I'm feeling about my skin | 我对我的皮肤的感受 |
| 612 | because I'll always write about my skin | 因为我总是写我的皮肤 |
| 613 | in the physical section because it varies so much | 在物理部分,因为它 变化很大 |
| 614 | based on the seasons. | 根据季节。 |
| 615 | Next is the weekly review. | 接下来是周评. |
| 616 | This is one of my favorite ones | 这是我最喜欢的其中之一 |
| 617 | because it's a keystone habit | 因为它是一个关键 习惯 |
| 618 | where every single week you sit down with your journal, | 在那里,你每星期 坐在你的日记, |
| 619 | you review how the last week's gone, | 你回顾一下上周的情况 |
| 620 | the wins, the challenges | 胜利 挑战 |
| 621 | and then you plan the next week and figure out, | 然后,你计划 下周并想出, |
| 622 | okay, how am I going to overcome these obstacles | 好吧,我怎样才能克服这些障碍 |
| 623 | and what am I going to focus on for the next week? | 接下来一周我又要专心做什么? |
| 624 | And one thing that I've done in the past | 还有一件我过去做过的事 |
| 625 | is set almost a theme for the coming week | 即将成为未来一周的主题 |
| 626 | where, okay, I'm gonna focus particularly on this thing | 在那里,好吧,我要特别 专注于这件事情 |
| 627 | for the next week. | 接下来的一周。 |
| 628 | For example, in the next week, | 例如,下周, |
| 629 | I've noticed that I've kind of let my sleep go | 我注意到我有点放松了睡眠 |
| 630 | and I've not been getting enough rest. | 我没有得到足够的休息。 |
| 631 | So for the next week, my theme is rest | 接下来的一周,我的主题是休息 |
| 632 | and making sure that I'm prioritizing rest and recovery. | 确保我把休息和康复放在优先位置 |
| 633 | It's also nice to set a couple of weekly goals for yourself, | 给自己设定几个周目标也不错 |
| 634 | something small and manageable | 一些小的,可以管理 |
| 635 | and then picking out a couple of things | 然后挑出一些东西 |
| 636 | that are aligned with your goals | 符合你的目标 |
| 637 | that you can realistically achieve in the next week. | 你可以在下周实现现实的目标。 |
| 638 | You can also do this as a monthly review | 你也可以做每月审查 |
| 639 | if weekly is too frequent for you. | 如果每周对你来说太频繁。 |
| 640 | I personally really like weekly | 我个人真的很喜欢周刊 |
| 641 | because otherwise it's quite easy | 否则就很容易了 |
| 642 | to let things slide in a month | 在一个月内让事物滑动 |
| 643 | and having a weekly calendar reminder or alarm | 和每周的日历提醒或提醒 |
| 644 | that's like, okay, time to do your weekly review | 这就像,好吧, 该做你的每周审查 |
| 645 | is such a good accountability for yourself. | 这对你自己来说是一个很好的问责。 |
| 646 | One thing generally about all these journaling techniques | 一般来说,所有这些期刊技术 |
| 647 | is that they are a tool to support you. | 他们是支持你的工具 |
| 648 | They're here to serve you to bring awareness, | 他们在这里服务你 提高人们的认识, |
| 649 | mindfulness, intentionality, understanding and compassion. | 注意、有意、理解和同情。 |
| 650 | This brings us on to the third section of this video, | 这让我们进入了这段视频的第三段, |
| 651 | which is how to actually stay consistent with journaling | 如何与日记保持一致 |
| 652 | because the biggest thing that people struggle with | 因为最大的事情 人们挣扎 |
| 653 | is that they don't keep up with it. | 就是他们跟不上 |
| 654 | The number one mistake that people make, | 头号错误的人, |
| 655 | which prevents them from staying consistent with journaling | 阻止他们与日记保持一致, |
| 656 | is that they set the bar too high. | 他们把酒吧设置得太高了 |
| 657 | They give themselves too much stuff to do | 他们给自己太多事情要做 |
| 658 | that it becomes overwhelming | 它变得压倒一切 |
| 659 | and then they give up entirely. | 然后他们完全放弃。 |
| 660 | So keep it really minimal at the start, | 所以在开始的时候要尽量少 |
| 661 | something that you can complete in less than five minutes. | 你五分钟内就能完成的 |
| 662 | Perfect is the enemy of good. | 完美的是善的敌人。 |
| 663 | So don't try to force yourself | 所以不要强迫自己 |
| 664 | to complete all the things in your journal every single day | 每天完成你日记中的所有内容 |
| 665 | because that's actually an unrealistic goal. | 因为这实际上是一个不现实的目标。 |
| 666 | Secondly, go easy on yourself, be kind to yourself | 第二,放松点,对自己好一点 |
| 667 | and approach it with a spirit of play | 以游戏精神接近它 |
| 668 | and lightness and ease. | 轻而易举 |
| 669 | This is meant to be enjoyable. | 此意为乐. |
| 670 | It is enjoyable, it's fun | 很开心,很好玩 |
| 671 | and it can help you to achieve your goals | 它能帮助你实现你的目标 |
| 672 | in a way that feels good and authentic. | 以一种感觉良好和真实的方式。 |
| 673 | So don't beat yourself up if you break your streak. | 所以,不要打自己 如果你打破你的记录。 |
| 674 | It's no big deal. | 何谓也. |
| 675 | You can always pick it up another time. | 你总可以再捡一次 |
| 676 | It's always waiting for you there to serve you | 它总是等着你在那里服务你 |
| 677 | and your journal to be a safe space for you. | 和你的日记 对于你的安全空间。 |
| 678 | Another thing that helps is setting a timer. | 另一种帮助是设置定时器. |
| 679 | So for example, for me, right after my morning meditation, | 举个例子,对我来说, 在我早上冥想之后, |
| 680 | I will set a timer for five minutes | 我会定时五分钟 |
| 681 | and just do five minutes of journaling. | 只要做五分钟的日记。 |
| 682 | This means that it's time-boxed and so it doesn't drag on | 这意味着它的时间轴,所以它不会拖 |
| 683 | and also I don't give up after just one minute. | 一分钟后我不会放弃 |
| 684 | I sit there for five minutes, | 我坐了五分钟 |
| 685 | I give that gift to myself of that space for journaling. | 我把这个礼物送给自己 给自己做日记的空间 |
| 686 | The next tip would be to habit stack. | 下一个提示是习惯堆栈。 |
| 687 | So for example, habit stacking it with meditation. | 例如,习惯用冥想来堆叠它。 |
| 688 | So for me in my morning routine, I do my meditation | 所以,对我来说,在我的早晨的例行公事, 我做我的冥想 |
| 689 | and then right after that, I have my journaling slot. | 之后,我还有我的日记档 |
| 690 | And that means that as long as I've started | 这意味着只要我开始 |
| 691 | my morning routine, I've chained all these habits together | 我早上的例行公事 我把这些习惯都锁在一起了 |
| 692 | and so then the journaling just happens by default. | 日记是默认的 |
| 693 | The next tip is to choose a journal that you actually like | 下一个提示是选择一个你真正喜欢的日记 |
| 694 | and you actually love using something that sparks joy. | 你真的喜欢用点燃欢乐的东西 |
| 695 | Something that feels good to use. | 感觉好用的东西。 |
| 696 | So for me, I really like the Leuchtturm 1917 journals. | 对我来说,我真的很喜欢1917年的《卢赫图尔》杂志。 |
| 697 | I usually use a dot matrix one for the bullet journal. | 我通常会用一个点矩阵 1的子弹日记。 |
| 698 | Something that you enjoy using the paper for. | 你喜欢用报纸做的东西 |
| 699 | Also get a pen that you really like. | 还有你喜欢的笔 |
| 700 | So I like these Muji pens. | 所以我喜欢这些穆吉笔。 |
| 701 | I usually use a 0.38 in a black and also a green, | 我通常用0.38的黑色和绿色, |
| 702 | but just pick some stationery that really like | 但只是选一些文具 真正喜欢 |
| 703 | the sparks joy for you to use | 火花为您带来欢乐 |
| 704 | and you feel like you can sit down | 你感觉你可以坐下来 |
| 705 | and really enjoy the session of journaling. | 并真正享受 日记的会话。 |
| 706 | The final tip is to adapt it to suit you. | 最后一点是适应你 |
| 707 | There's no one size fits all for journaling. | 没有任何一个尺寸适合所有的期刊。 |
| 708 | Looking at all the different ways to journal, | 看看所有不同的期刊方式, |
| 709 | you can pick and choose what kind of journaling you want, | 你可以选择你想要什么样的日记 |
| 710 | how you want to do it, when you want to do it, | 你想怎么做, 当你想要做到这一点, |
| 711 | where you want to do it. | 随所欲处. |
| 712 | Everything is adaptable. | 一切都是适应性的。 |
| 713 | So experiment with what feels good for you. | 所以,实验什么 感觉对你很好。 |
| 714 | Now for the final section of the video, | 现在录像的最后一段, |
| 715 | which is where we're going to take action | 这就是我们要采取行动的地方 |
| 716 | on what we've talked about today. | 关于我们今天谈论的。 |
| 717 | It's all good and well, | 这一切都很好,很好, |
| 718 | watch loads of videos about journaling, | 观看关于日记的视频, |
| 719 | loads of videos about productivity and self-improvement | 大量关于生产率和自我改进的视频 |
| 720 | and personal development. | 以及个人发展。 |
| 721 | But if you don't take action, nothing's going to happen. | 但如果你不采取行动,什么也不会发生. |
| 722 | Nothing's going to change. | 无有变化. |
| 723 | So to actually change your life with journaling, | 所以为了改变你的生活 与日记, |
| 724 | like it's changed my life, | 就像它改变了我的生活, |
| 725 | like it's changed so many people's lives, | 就像它改变了这么多人的生活, |
| 726 | you need to take action today, right now, not tomorrow. | 今天你需要采取行动,现在,而不是明天。 |
| 727 | Tomorrow literally never comes. | 明天从不来。 |
| 728 | So let's start today. | 所以从今日起. |
| 729 | Decide on two action points you can take right now | 决定两个行动点 你现在可以采取 |
| 730 | to kickstart your journaling | 启动您的日记 |
| 731 | and kickstart changing your life from today. | 开始改变你的生活 从今天开始 |
| 732 | Whether that's getting the pack of free journal templates | 是否得到了免费日记模板包 |
| 733 | and prompts that I've created for you down below, | 并提示我为你创造的, |
| 734 | or buying a journal that you love to use, | 或购买你喜欢使用的日记, |
| 735 | or getting started with one of these journaling techniques | 或者开始使用其中一种期刊技术 |
| 736 | just today, just for five minutes, | 就在今天 就五分钟 |
| 737 | just setting your intention to actually do this | 只是设定你的意图 实际做到这一点 |
| 738 | for five minutes in the morning, | 早上5分钟 |
| 739 | every day writing three things that you're grateful for. | 每天写你感激的三件事 |
| 740 | Make that commitment to yourself today. | 今当为自身作此承诺. |
| 741 | If you enjoyed this video, | 如果你喜欢这个视频, |
| 742 | I think you might like this one over here, | 我想你会喜欢这个的 |
| 743 | where I talk about goal setting | 在那里,我谈论球门设置 |
| 744 | and how to set your goals so you actually achieve them. | 和如何设定你的目标 这样你实际上实现这些目标。 |
| 745 | I'm genuinely so excited for you to start journaling. | 我真的很兴奋你能开始做日记 |
| 746 | It's changed my life and I know it will change yours. | 它改变了我的生活 我知道它会改变你的 |
| 747 | As always, take care of yourself | 一如既往,照顾好自己 |
| 748 | and I will see you in the next video. | 我会看到你在下一部视频。 |
| 749 | Bye. | 再见。 |
该视频共有字幕 749 条。解锁更多字幕为会员功能，请移动到 价格
P3 · 【心理成长】用日记法彻底改变自己 · 日记改变人生 p03 无字幕 (P3)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | It's sometimes easy to feel like journaling | 有时候很容易感觉像在日记 |
| 0:02 | is really hard to stick with and overwhelming, | 很难坚持和压倒性, |
| 0:04 | but actually all you need is just one minute per day | 但实际上你只需要一天一分钟 |
| 0:07 | to start transforming your life. | 开始改变你的生活 |
| 0:08 | Journaling is such a powerful mental and spiritual tool | 日记是一个强大的精神工具 |
| 0:12 | to transform your life by helping you to heal, | 改变你的生活 通过帮助你治愈, |
| 0:14 | helping you to grow, helping you to make progress, | 帮助你成长 帮助你进步 |
| 0:16 | helping you to achieve your dream life. | 帮助你实现你的梦想生活。 |
| 0:19 | One question I get asked a lot is how to journal. | 我经常被问到一个问题 是如何进行日记 |
| 0:21 | I don't even know where to begin with journaling | 我都不知道该从哪开始写日记 |
展开字幕全文（748 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | It's sometimes easy to feel like journaling | 有时候很容易感觉像在日记 |
| 2 | is really hard to stick with and overwhelming, | 很难坚持和压倒性, |
| 3 | but actually all you need is just one minute per day | 但实际上你只需要一天一分钟 |
| 4 | to start transforming your life. | 开始改变你的生活 |
| 5 | Journaling is such a powerful mental and spiritual tool | 日记是一个强大的精神工具 |
| 6 | to transform your life by helping you to heal, | 改变你的生活 通过帮助你治愈, |
| 7 | helping you to grow, helping you to make progress, | 帮助你成长 帮助你进步 |
| 8 | helping you to achieve your dream life. | 帮助你实现你的梦想生活。 |
| 9 | One question I get asked a lot is how to journal. | 我经常被问到一个问题 是如何进行日记 |
| 10 | I don't even know where to begin with journaling | 我都不知道该从哪开始写日记 |
| 11 | or I can't stay consistent with journaling. | 或者我无法与日记保持一致 |
| 12 | All you need to start changing your life | 你只需要改变你的生活 |
| 13 | are a few simple evidence-based tried and tested techniques. | 是一种简单的基于证据的试验和试验技术。 |
| 14 | So in this video, we're going to be answering | 所以在这段录像里 我们要回答 |
| 15 | all of those questions starting with why you should journal | 所有的问题,从为什么你应该日志开始 |
| 16 | and how journaling can actually genuinely change your life. | 日记可以真正改变你的生活 |
| 17 | This is not just some kind of clickbait intriguing title. | 这不仅仅是个有趣的标题 |
| 18 | This genuinely will change your life | 这真的会改变你的生活 |
| 19 | if you put it into practice. | 如果你把它付诸实践。 |
| 20 | Secondly, we'll go over key journaling methods | 第二,我们再研究关键的日记方法 |
| 21 | which are evidence-based, tried and tested, | 以证据为根据,加以试验, |
| 22 | super powerful journaling methods | 超级强大的日记方法 |
| 23 | that I've used personally over the years as well. | 这些年来我也用过 |
| 24 | And thirdly, we'll go over how to stay consistent | 第三,我们再研究如何保持一致 |
| 25 | and build it into your routine, | 并把它建造在你的日常中, |
| 26 | to actually take action on wanting to journal | 以实际行动处理想要期刊的问题 |
| 27 | and make this a reality for you. | 并让你成为现实。 |
| 28 | So without further ado, let's dive into the video. | 因此,不做更多的事, 让我们潜入视频。 |
| 29 | If you're new here, my name's Izzy. | 如果你是新来的 我叫伊兹 |
| 30 | I'm a Cambridge graduate and a doctor | 我是剑桥大学毕业生和医生 |
| 31 | and I've personally been journaling for over eight years now | 我个人日记已经八年了 |
| 32 | and gone through literally dozens of journals. | 写了几十本日记 |
| 33 | I've created a journaling template | 我创建了一个日记模板 |
| 34 | with a bunch of structures and prompts down below, | 和一堆结构 和提示下方, |
| 35 | totally free for you to use as a companion for this video. | 完全免费,你使用 作为这个视频的同伴。 |
| 36 | So why should we journal | 那么我们为什么要登报 |
| 37 | and how is this actually going to be life-changing? | 这到底会如何改变生活? |
| 38 | There are three reasons to journal. | 期刊有三个原因. |
| 39 | The first reason is to record your memories | 第一个原因就是记录你的记忆 |
| 40 | as a kind of snapshot to see the progress | 作为一种快照来看待进展 |
| 41 | and see how far you've come. | 看看你走了多远 |
| 42 | When I look back at some of my old journals, | 当我回顾我的一些旧日记时, |
| 43 | I'm like, oh my goodness, I can't believe that | 我简直不敢相信 |
| 44 | at that time I was so worried | 当时我很担心 |
| 45 | about something that was happening | 关于正在发生的事情 |
| 46 | or I felt so strongly about it. | 或者我对它有强烈的感受 |
| 47 | But then looking back, actually that was such a blessing | 但回头看,其实那是如此的祝福 |
| 48 | and that gives you this magical zoom out button | 这给你这个神奇的缩放按钮 |
| 49 | on seeing things in perspective. | 以直视事物。 |
| 50 | Secondly, it affects your affect. | 第二,它影响你的影响。 |
| 51 | So whether you have a more positive | 所以,如果你有一个更积极的 |
| 52 | or negative approach to the world. | 或对世界采取消极态度。 |
| 53 | Basically, all of us struggle | 基本上,我们都在挣扎 |
| 54 | with negative emotions at times. | 有消极的情绪 有时。 |
| 55 | Things like fear, things like anxiety, | 恐惧、焦虑 |
| 56 | feeling like you're worrying about the future, | 感觉你在担心未来 |
| 57 | fear of failure, fear of judgment, | 害怕失败,害怕判断, |
| 58 | worrying that you're not good enough. | 担心你不够好 |
| 59 | All of these things can weigh on us on a daily basis. | 所有这些事情每天都会影响我们。 |
| 60 | Holocaust survivor and psychologist, Victor Frankl, | 大屠杀幸存者和心理学家 维克多·弗兰克尔 |
| 61 | who wrote Mansurt for Meaning, | 他为意义而写了《曼苏特》, |
| 62 | once wrote, between stimulus and response, | 在刺激和反应之间 |
| 63 | there is a space. | 有一个空间。 |
| 64 | In that space is our power to choose our response. | 在这个空间里,我们有权选择我们的反应。 |
| 65 | In our response lies our growth and our freedom. | 我们的反应是,我们的成长和自由。 |
| 66 | By putting down our thoughts and feelings on paper | 把我们的想法和感情都写在纸上 |
| 67 | over and over again, | 一次又一次 |
| 68 | journaling is one of the most powerful ways | 日记是最强大的方法之一 |
| 69 | for us to understand more objectively | 为了让我们更客观地理解 |
| 70 | where our thoughts and feelings are coming from | 我们的思想和感情来自哪里 |
| 71 | and understanding the truth | 并了解事实 |
| 72 | of actually what's been going on in our lives. | 我们生活中发生的一切 |
| 73 | There have been studies on students | 有学生研究 |
| 74 | that show that journaling as a practice | 显示日记作为一种惯例 |
| 75 | can reduce negative emotions | 可以减少负面情绪 |
| 76 | and also even boost their grades, bizarrely. | 甚至提高他们的成绩,奇怪的是。 |
| 77 | Overall, it helps you to realize that your emotions | 总的来说,它帮助你意识到 你的情绪 |
| 78 | and feelings are not actually directly caused | 感觉其实不是直接引起的 |
| 79 | by the situation in your life. | 你的生活状况。 |
| 80 | It's also a space where you can cultivate | 也是你们可以耕种的空间 |
| 81 | a higher state of mind and a more positive outlook on life. | 更高的思维状态和更加积极的人生观。 |
| 82 | In this way, journaling can literally change | 这样,日记可以改变 |
| 83 | our lived experience of the world | 我们活生生的世界经验 |
| 84 | because experience is not an objective thing. | 因为经验不是客观的 |
| 85 | Experience is the life situation that we're in | 经验就是我们的生活状况 |
| 86 | plus a subjective assessment by us about that situation | 外加我们对于这种情况的主观评价 |
| 87 | and that creates our experience. | 这创造了我们的经验。 |
| 88 | It includes things like the facts of the matter, | 包括事实之类的事情 |
| 89 | but then also all the feelings and emotions and narratives | 还有所有的感情 情感和叙事 |
| 90 | and beliefs and stories that we tie into it | 以及我们与之相连的信仰和故事 |
| 91 | and that makes our experience. | 而这使我们的经验。 |
| 92 | And thirdly is something that I call | 第三,我称之为 |
| 93 | the belief outcome access. | 信仰结果的获取。 |
| 94 | By completely changing our approach to life, | 通过彻底改变我们对生活的态度, |
| 95 | journaling can actually completely change | 日记可以完全改变 |
| 96 | the outcome of our life as well. | 我们的生活结果。 |
| 97 | Okay, let me explain. | 好吧,让我解释一下。 |
| 98 | So the outcomes of our life are broadly determined | 因此,我们生活的结果是广泛的决定 |
| 99 | by our actions. | 我们的行动。 |
| 100 | Obviously there's luck and other things involved, | 显然有运气和其他事情 |
| 101 | but the bit that we can control is our actions. | 但我们能控制的部分就是我们的行动。 |
| 102 | Our actions generally come from our decisions | 我们的行动一般来自我们的决定 |
| 103 | and our intentions. | 和我们的意图。 |
| 104 | Our decisions and intentions are generally based | 我们的决定和意图一般基于 |
| 105 | on our thoughts and feelings about things. | 我们对于事物的想法和感情 |
| 106 | So if we think something or feel something, | 所以,如果我们有想法或感觉 |
| 107 | that often leads us to make a different decision. | 这常常导致我们做出不同的决定。 |
| 108 | Those again, usually come from our beliefs | 再来一次,通常来自我们的信仰 |
| 109 | and the stories that we tell ourselves. | 和我们自己讲的故事。 |
| 110 | The things that we believe about ourselves, | 我们对自己的看法 |
| 111 | whether those are limiting beliefs | 是否限制信仰 |
| 112 | and the stories that we tell ourselves | 和我们对自己讲的故事 |
| 113 | about who we are, who our identity is, | 关于我们是谁,我们的身份是谁, |
| 114 | what things mean, those very beliefs came from somewhere. | 这些信仰来自某个地方 |
| 115 | Those stories, those things that we believe | 那些故事,那些我们相信的东西 |
| 116 | about ourselves, they didn't just come from nothing. | 对我们来说,他们不是白来的 |
| 117 | They came from events that went on in our life | 他们来自我们生活中的事件 |
| 118 | and the way that we chose to interpret them. | 以及我们所选择的解释方法。 |
| 119 | For example, if you believe that you're not worthy, | 例如,如果你认为自己不值得 |
| 120 | you're not good enough, that leads you to think, | 你不够好, 这导致你思考, |
| 121 | okay, I'm not good enough to apply for this job | 好吧,我不够好 申请这份工作 |
| 122 | because they'll reject me anyway because I'm no good, | 因为不管怎样他们会拒绝我 因为我不好 |
| 123 | obviously, because that's maybe my limiting belief. | 很明显,因为这也许是我有限的信念。 |
| 124 | And then that makes me take the decision | 这让我决定 |
| 125 | to not bother applying for the job | 不需要申请工作 |
| 126 | because they would think, oh, who on earth | 因为他们会想,哦,谁在地球上 |
| 127 | does she think she is to apply for this job | 她认为她应该申请这份工作吗? |
| 128 | because she's obviously not good enough, | 因为她显然不够好 |
| 129 | which is something I've decided for myself, | 这是我自己决定的 |
| 130 | not that they've actually said it to me. | 不是说他们真的对我说了 |
| 131 | And that leads to the action of, okay, | 这导致了行动,好吧, |
| 132 | I'm not going to apply for that job | 我不会申请那份工作 |
| 133 | and the outcome is I didn't get that job | 结果我没有得到那份工作 |
| 134 | because I didn't even put myself out there | 因为我甚至没有把自己 在那里 |
| 135 | in the first place. | 最初. |
| 136 | On the other hand, if let's say I have the belief | 另一方面,如果说我相信 |
| 137 | that I am good enough, I can get this job, | 我足够好,我可以得到这份工作, |
| 138 | I am worthy and I'm intelligent and I'm capable | 我值得,我聪明,我有能力 |
| 139 | and I can learn quickly, | 我可以很快地学习 |
| 140 | then that would lead to the thoughts and feelings of, | 从而导致思想和感情, |
| 141 | yes, I feel empowered to do this. | 是的,我觉得有权力这样做。 |
| 142 | And then when the opportunity to apply for the job comes up, | 然后当申请工作的机会出现时 |
| 143 | I decide, yes, I'm going to apply for this | 我决定,是的,我要申请这个 |
| 144 | because I have that belief and this thought process | 因为我有这种信念和这个思考过程 |
| 145 | and this feeling that I can do this | 这种感觉我可以做到这一点 |
| 146 | and I can give this a go. | 我可以试试看 |
| 147 | Even if they reject me, that's okay, | 就算他们拒绝我,也没关系 |
| 148 | I'll just try again, that's fine. | 我会再试一次,没关系。 |
| 149 | I know fundamentally my worth and I believe in myself. | 我基本上知道我的价值,我相信我自己。 |
| 150 | And that would lead to the action of applying for jobs, | 这会导致行动 申请工作, |
| 151 | putting yourself out there, | 让你自己在那里, |
| 152 | which would more likely lead to the outcome | 更可能导致结果 |
| 153 | of actually learning that job, actually making that change. | 真正学习的工作, 真正做出这样的改变。 |
| 154 | Another example is if you have the belief | 另一个例子是如果你相信 |
| 155 | that I am a healthy person | 我是一个健康的人 |
| 156 | who prioritizes my wellbeing and fitness, | 他们优先考虑我的福祉和健身, |
| 157 | that will lead to the thoughts of, | 以便人们思考, |
| 158 | hmm, how can I improve my fitness, | 嗯,我怎样才能提高我的健身能力, |
| 159 | feelings of motivation around exercise | 运动的动机感 |
| 160 | and taking care of yourself, | 照顾好自己, |
| 161 | leading to decisions like, | 导致决定像, |
| 162 | I'm going to go to the gym three times a week, | 我每周去健身房三次 |
| 163 | I'm going to eat well, I'm going to sleep well | 我要好好吃,好好睡觉 |
| 164 | and those actions then leading to the outcomes | 和那些导致结果的行动 |
| 165 | of you are fitter. | 你们是更合适的。 |
| 166 | And the amazing thing is this is actually a closed loop | 令人惊奇的是 这其实是一个封闭的循环 |
| 167 | where the outcomes that you have, | 其中你的结果, |
| 168 | they become the life events | 他们成为了生活事件 |
| 169 | that then further condition your beliefs. | 然后进一步限制你的信仰。 |
| 170 | They further give you fuel to find evidence | 他们还给你燃料找证据 |
| 171 | to support your beliefs. | 来支持你的信仰 |
| 172 | And so actually these outcomes, | 事实上这些结果 |
| 173 | they actually become the life events. | 他们实际上成为了生活事件。 |
| 174 | And that's why this loop is so powerful | 这就是为什么这个循环是如此强大 |
| 175 | because you might look at this and think, | 因为你可能看看这个,然后想 |
| 176 | oh, this is so depressing | 哦,这太压抑了 |
| 177 | because that means that the life events | 因为这意味着生活事件 |
| 178 | that's kind of already decided what my fate is going to be. | 这已经决定了我的命运 |
| 179 | You could look at it that way if you wanted to, | 如果你愿意,你可以这样看它, |
| 180 | but you could also choose to view this in another way | 但你也可以选择用另一种方式看待这个 |
| 181 | where the beliefs and stories, thoughts and feelings, | 其中的信仰和故事, 思想和感觉, |
| 182 | decisions and intentions, | 决定和意图, |
| 183 | they are not all determined by external things. | 它们并非都是由外部事物决定的。 |
| 184 | A big influence on that is ourselves. | 对我们的影响很大。 |
| 185 | We can make choices to change those. | 我们可以作出改变这些选择。 |
| 186 | And that's where journaling comes in | 日记就在这里出现 |
| 187 | and that's why it's so, so special. | 这就是为什么它是如此,如此特殊。 |
| 188 | I'm going to number these just for simplicity. | 我要把这些数字打个简单 |
| 189 | In this process, there's actually a lot of influence | 在这个过程中,实际上有很多影响 |
| 190 | that we have to change the way that this loop goes. | 我们必须改变这个循环的方式。 |
| 191 | And by changing this loop, even just a tiny bit | 通过改变这个循环,甚至一点点 |
| 192 | and by changing, for example, just our beliefs and stories | 改变我们的信仰和故事 |
| 193 | and our thoughts and feelings, | 我们的想法和感受, |
| 194 | just by a few percentage points | 仅差几个百分点 |
| 195 | that would change our decisions, change our actions, | 这将改变我们的决定, 改变我们的行动, |
| 196 | change the outcomes, which then changes our life events, | 改变结果,然后改变我们的生活, |
| 197 | which then feeds back into the circle | 然后反馈回圆形 |
| 198 | and it keeps going round. | 它继续转 |
| 199 | So instead of letting this be a vicious cycle | 而不是让这成为恶性循环 |
| 200 | of negative beliefs, negative thoughts and feelings, | 负面信仰、负面思想和感情, |
| 201 | negative decisions that limit us, | 限制我们的消极决定, |
| 202 | we want to turn this into a virtuous cycle | 我们想把这个变成良性循环 |
| 203 | which actually lifts us up. | 这实际上让我们升起。 |
| 204 | There are ultimately really four segments of this | 最终有四个部分 |
| 205 | that we can influence with journaling | 我们可以影响 与日记 |
| 206 | and those are how we perceive our life events, | 这些都是我们如何看待 我们的生活事件, |
| 207 | our beliefs and stories, our thoughts and feelings | 我们的信仰和故事, 我们的思想和感受 |
| 208 | and our decisions and intentions. | 以及我们的决定和意图。 |
| 209 | And throughout the rest of this video, | 在这段录像里 |
| 210 | in each of the journaling techniques that I mentioned, | 在我提到的每个期刊技术中 |
| 211 | I'm going to talk about which one of these | 我要说说哪一个 |
| 212 | we can access with that. | 我们可以通过它。 |
| 213 | For me, ensuring that there's something | 对我来说,确保有东西 |
| 214 | of each of these four segments in my journaling practice | 这四个部分的每一个 在我的期刊惯例 |
| 215 | has been the most powerful holistic combination for me. | 对我来说是最强大的整体组合。 |
| 216 | I highly recommend you try dabbling at least | 我强烈建议你至少试一试 |
| 217 | with something from each of these four. | 和这四样东西 |
| 218 | The first journaling technique is also the simplest one | 第一个日记技术也是最简单的 |
| 219 | and this is the brain dump. | 这是大脑的垃圾堆。 |
| 220 | This is just where you document your day, | 这就是你记录今天的情况的地方 |
| 221 | let your thoughts and feelings arise as they are | 让你的想法和感情如常涌现 |
| 222 | and just write them down. | 把它们写下来 |
| 223 | This is quite similar to a technique by Julia Cameron | 这跟茱莉亚·卡梅隆的技法很相似 |
| 224 | in The Artist's Way, | 在艺术家的方式, |
| 225 | where she talks about a technique called morning pages | 在那里,她谈到 一个技术叫晨页 |
| 226 | and this is where you sit down first thing in the morning | 这是你明天一早坐的地方 |
| 227 | or sometime in the morning and you just write, | 或者在早晨的时候,你只写, |
| 228 | like 10 to 20 minutes, you just write full pages | 像10到20分钟,你只写满页 |
| 229 | of stream of consciousness essentially. | 基本是意识流 |
| 230 | For me, I do this kind of brain dump every day | 对我来说,我每天都做这种脑垃圾 |
| 231 | after my morning meditation because often I will have had | 我晨后冥想,因为我常常会 |
| 232 | some thoughts arise during that and notice some things | 在那段时间里产生了一些想法 并且注意到一些事情 |
| 233 | and so then I literally just turn on a timer on my phone | 所以我才在手机上打开计时器 |
| 234 | for five minutes and then just start writing. | 五分钟 然后开始写作 |
| 235 | This is especially helpful if you feel overwhelmed | 这特别有帮助 如果你觉得不堪重负 |
| 236 | by thoughts or you just want to clear your mind | 或者你只是想洗净你的头脑 |
| 237 | because I find that as soon as I've done this, | 因为我发现一旦我这样做, |
| 238 | I just feel so much more settled | 我只是觉得更安定 |
| 239 | and any of these thoughts that I've had percolating | 以及我所感受的任何这些想法 |
| 240 | or ideas, they just come out on the page | 或想法,他们只是出来 在页面 |
| 241 | and as soon as they're out on that paper, | 他们一上报 |
| 242 | it's so much easier to draw patterns from them | 从他们身上画图就容易多了 |
| 243 | and understand the bigger picture. | 并了解更大的情况。 |
| 244 | It's also great for documenting your life | 这对记录你的生活也有好处 |
| 245 | and sometimes I'll look back at previous brain dumps | 有时我会回顾以前的脑垃圾场 |
| 246 | that I've done where I've written about, | 我已经做了我写过的地方, |
| 247 | oh, what I've been up to that day | 哦,我一直在忙着的那一天 |
| 248 | and had a snapshot into what I was thinking, | 并有一个快照 我在想什么, |
| 249 | what I was doing back then. | 当时我在做什么。 |
| 250 | Next is gratitude journaling. | 接下来是感恩日记 |
| 251 | My goodness, there is so much data and evidence | 天啊,有这么多的数据和证据 |
| 252 | backing up gratitude journaling | 支持感谢日记 |
| 253 | as one of the most powerful awful ways to shift our mindset, | 作为改变我们思维方式的最强大方法之一 |
| 254 | improve our mental health, mental wellbeing, | 改善我们的精神健康和精神健康, |
| 255 | connect more with others | 与他人联系更多 |
| 256 | and even improve our physical health. | 甚至改善身体健康 |
| 257 | There have even been studies that have shown | 甚至有研究显示 |
| 258 | that it can improve your quality of sleep, | 它可以提高你的睡眠质量, |
| 259 | reduce your blood pressure, crazy stuff, right? | 减少你的血压,疯狂的东西,对不对? |
| 260 | Again, this is super easy. | 再说一遍,这很简单 |
| 261 | You can do this in just a couple of minutes a day. | 你可以在一天的几分钟内做到这一点。 |
| 262 | All you need to do is write down a few things | 你只需要写一些东西 |
| 263 | that I'm grateful for today. | 感谢今天。 |
| 264 | So maybe even just one, two or three things. | 所以也许只有一两三件事 |
| 265 | One thing that I would do in my bullet journal | 有一件事我会做在我的子弹日记 |
| 266 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我基本上会写一页 | |
| 267 | where I would have one line for each day of gratitude | 在那里,我会有一行 每一天的感谢 |
| 268 | and just write down in sequence | 然后按顺序记下来 |
| 269 | a couple of the things I was grateful for that day. | 那天我很感激的几件事 |
| 270 | This also means that I can see on one page | 这也意味着我可以看到一页 |
| 271 | a whole month of gratitudes and that was pretty cool. | 整整一个月的感激之情,这很酷。 |
| 272 | Having a daily gratitude practice | 每天都有感恩节 |
| 273 | for just five minutes a day can improve your happiness | 一天只有五分钟 就能改善你的幸福 |
| 274 | as much as doubling your salary, which is mind blowing. | 就像你的工资翻倍一样 这简直是脑海爆裂 |
| 275 | So instead of trying to hustle for a raise or more money, | 所以,而不是试图 试图加薪或更多的钱, |
| 276 | you could just bring in some gratitude journaling | 你可以带一些感恩日记 |
| 277 | and achieve the same impact on your happiness. | 并实现同样的影响 你的幸福。 |
| 278 | If you're feeling stuck with this, | 如果你觉得自己被这个困住了 |
| 279 | I often start by looking at my surroundings | 我经常先看看周围环境 |
| 280 | and appreciating the present moment, | 并赞赏目前的时刻, |
| 281 | things in the present, | 现在的事情, |
| 282 | and then thinking about relationships, | 然后思考关系, |
| 283 | my family or my friends | 我的亲友们 |
| 284 | and things that I'm grateful for about them | 和一些我感激的东西 |
| 285 | or thinking about the events in the day | 或思考白天的事件 |
| 286 | and what I'm working on, areas in my kind of health, | 以及我的工作, 在我的健康领域, |
| 287 | just the fact that I'm alive, | 只是我还活着的事实, |
| 288 | just the fact that this world exists | 这个世界的存在 |
| 289 | is something to be grateful for. | 这是一种值得感激的东西。 |
| 290 | So it can literally be anything | 所以它可以字面上是任何东西 |
| 291 | or it could literally be I'm grateful for this ruler | 也可能是因为我很感激这位统治者 |
| 292 | because it helped me to write straight lines. | 因为它帮助我写直线。 |
| 293 | I'm grateful for this pen and having nice stationery | 我很感激这支笔和漂亮的文具 |
| 294 | to be able to journal with | 能够与 |
| 295 | and enjoy the experience of journaling | 并享受记事的经验, |
| 296 | or I'm grateful for this cup of tea, | 或者感谢这杯茶, |
| 297 | even though it's cold, it's kind of refreshing | 虽然很冷,但还是挺新鲜的 |
| 298 | and I'm very grateful to be able to enjoy this today. | 我很感激今天能享受到这个 |
| 299 | Interestingly, for the coming year, | 有趣的是,来年, |
| 300 | my number one value is gratitude. | 我的第一价值是感谢。 |
| 301 | I'm going to be focusing on this every single day, | 我每天都会关注这件事 |
| 302 | trying to bring it alive in every single moment | 试图在每一瞬间把它活化 |
| 303 | and try to bring that consistency into my gratitude practice | 并尝试把一致性 在我的感激实践 |
| 304 | and consistency and struggling with inconsistency | 一致性和与不一致作斗争 |
| 305 | is something I'm going to talk about | 我要谈谈 |
| 306 | towards the end of this video. | 这段录像的结尾 |
| 307 | So stay tuned for that. | 所以请继续听 |
| 308 | If you're enjoying this video so far, | 如果你喜欢这视频到目前为止, |
| 309 | 你可能想跟着我 过Instagram 在Izzysealy。 | |
| 310 | I share my stories, daily updates, | 我分享我的故事,每日更新, |
| 311 | including some journaling prompts | 包括一些日记提示 |
| 312 | and journaling things that I'm doing. | 并记录我正在做的事情。 |
| 313 | Next is one of my all-time favorites, | 下一个是我最爱的 |
| 314 | which is asking your higher self for advice. | 也就是向上级咨询 |
| 315 | We all have this version of ourselves that we aspire to be, | 我们都有我们渴望的自我 |
| 316 | the kindest, most loving, most compassionate, | 最亲切 最慈爱 最慈悲 |
| 317 | equanimous, wisest, most confident, | 正直,最聪明,最自信, |
| 318 | most calm, forgiving version of ourselves | 最冷静, 原谅我们自己 |
| 319 | that we aspire to be. | 我们渴望成为。 |
| 320 | So when I'm faced with a situation, | 所以,当我面对一个情况, |
| 321 | often I ask myself, well, what would my higher self do | 我常常问自己,嗯, 我更高的自我会做什么 |
| 322 | in this situation? | 在这种情况下? |
| 323 | How would they respond? | 他们怎么回应? |
| 324 | What advice would they give me? | 他们会给我什么建议? |
| 325 | For example, if I noticed in my brain dump journaling | 举例来说,如果我注意到我的大脑垃圾日记 |
| 326 | that I was feeling some level of fear and self-doubt | 我感到某种程度的恐惧和自我怀疑 |
| 327 | 发布YouTube视频, | |
| 328 | then I could ask my higher self, what would she say? | 然后,我可以问我更高的自我, 她会说什么? |
| 329 | How would she respond to that feeling | 她会如何回应那种感觉 |
| 330 | or respond to this situation? | 或者对这种情况作出反应? |
| 331 | And maybe she would actually say, | 也许她会说, |
| 332 | instead of thinking, what if I'm not good enough | 而不是思考, 如果我不够好 |
| 333 | to make this video? | 要拍这个视频吗? |
| 334 | What if the video isn't helpful enough? | 如果录影带不够用呢? |
| 335 | Or what if you're making a fool of yourself online? | 或者如果你在网上自欺欺人呢? |
| 336 | Maybe she would say actually, well, | 也许她会说,其实,嗯, |
| 337 | if your video can help at least one person, | 如果你的视频至少能帮助一个人 |
| 338 | isn't that so worth it? | 这不值得吗? |
| 339 | And she might also say that actually, | 她也可能说,实际上, |
| 340 | you are the only person who can create your video | 你是唯一能创造你视频的人 |
| 341 | and you are the only person who can believe in yourself. | 而你是唯一一个能相信自己的人 |
| 342 | Or let's say if there's a conflict | 或者说如果有冲突 |
| 343 | with a friend or family member, | 与朋友或家庭成员, |
| 344 | instead of getting very attached to the ego | 而不是变得很依恋自我 |
| 345 | and being like, oh, I'm right or they're wrong, | 和喜欢,哦,我是正确的或 他们错了, |
| 346 | what's their fault? | 他们有什么错? |
| 347 | Maybe your higher self would remind you | 或许你更高的自我会提醒你 |
| 348 | that actually it's about the relationship | 其实是关系 |
| 349 | and how can you express love to this person, | 你怎么能向这个人表达爱意 |
| 350 | even in the face of conflict? | 甚至在冲突面前? |
| 351 | How would your higher self choose their response? | 你的上级如何选择他们的反应? |
| 352 | Again, touching on that whole space | 又一次, 触摸整个空间 |
| 353 | between the stimulus and response, | 在刺激和反应之间, |
| 354 | how would they choose in that situation? | 他们在这种情况下会怎样选择? |
| 355 | Next is bullet journaling, | 接下来是子弹日记 |
| 356 | which is essentially an amazing system | 这基本上是一个惊人的系统 |
| 357 | 由Ryder Carroll开发. | |
| 358 | He has a whole book on it called | 他有一整本书叫 |
| 359 | The Bullet Journal Method. | 子弹日记方法. |
| 360 | I'll leave a link down to it below. | 我会在下面留下一个链接。 |
| 361 | Bullet journaling is the staple of my journaling | 子弹日记是我日记的主笔 |
| 362 | and it's the structure that holds | 它的结构是支撑着 |
| 363 | all the rest of my journaling. | 我剩下的日记 |
| 364 | It essentially allows you to break down your whole life | 它基本上让你 打破你的整个生活 |
| 365 | and keep it all stored in just one handy notebook. | 把这些都保存在一个手提笔记本上 |
| 366 | It's a whole system of migrating information around | 这是一个完整的系统 迁移信息周围 |
| 367 | and developing this sense of intentionality | 并发展这种有意感 |
| 368 | while having a year at a glance, month at a glance, | 一看一年,一看一个月, |
| 369 | and also rapid logging where you kind of jot down | 还有快速的伐木 在那里,你种 记下来 |
| 370 | different tasks you have. | 不同的任务。 |
| 371 | So it's almost like a mixture of a to-do list | 所以几乎就像待办事宜列表的混合体 |
| 372 | and a note-taking system and also an event reminder system | 和记录系统以及事件提醒系统 |
| 373 | and a calendar all in one. | 和一个日历 全部在一个。 |
| 374 | And this is more of a kind of forward planning, | 这更像是一种前期规划 |
| 375 | organizational life event-based journal, | 组织生活期刊, |
| 376 | but you can also include other kinds of journals within it. | 但你也可以把其他类型的期刊 包括在里面。 |
| 377 | So this is what I do almost every single day | 所以我几乎每天都这样 |
| 378 | as I write my bullet journal. | 当我写我的子弹日记。 |
| 379 | Breaking down exactly how the whole system works | 彻底打破整个系统的运作方式 |
| 380 | will make this video way too long. | 这会让这个视频太长。 |
| 381 | So if you're interested in seeing my full setup, | 所以,如果你有兴趣 看到我的全部设置, |
| 382 | then let me know down in the comments | 那么在评论中告诉我 |
| 383 | if you want me to make a video about that | 如果你想让我拍个视频 |
| 384 | because I can make a video. | 因为我可以拍视频。 |
| 385 | If I do make it, I'll link it somewhere up here as well. | 如果我做到了,我也会把它连接到某个地方。 |
| 386 | Bullet journaling for me has helped to keep my life together, | 为我做子弹日记有助于维持我的生活 |
| 387 | stop it from falling apart, | 阻止它崩溃, |
| 388 | and basically keep it all in one place and in one handy book | 并基本上保持这一切在一个地方 和一本手书 |
| 389 | along with built-in practices of migration and review, | 以及内在的移徙和审查做法, |
| 390 | which build in intentionality and mindfulness | 以有意识和有觉悟的方式建造者, |
| 391 | along with all the productivity. | 与所有生产力。 |
| 392 | Next is expressive writing. | 接下来是表达式写作. |
| 393 | This is essentially a practice where you write down | 这基本上是你写下来的一种做法 |
| 394 | all your feelings and also the facts | 你所有的感情和事实 |
| 395 | about difficult, painful emotional experiences. | 关于痛苦的情感经历 |
| 396 | James Pennebaker and colleagues | 詹姆斯·潘纳贝克和同事 |
| 397 | did a series of incredible studies where they showed that | 做了一系列不可思议的研究 他们证明 |
| 398 | if you gave people the task of writing | 如果你给了人们写作的任务 |
| 399 | about the most traumatic experience in their life, | 他们一生中最痛苦的经历 |
| 400 | just writing straight for 20 minutes, | 只写20分钟 |
| 401 | not censoring themselves, never stopping writing, | 不检查自己,不停止写作, |
| 402 | just continuously writing, talking about the feelings | 不停的写作 谈论感情 |
| 403 | but also the facts that surrounded it. | 以及包围它的事实 |
| 404 | And you got them to do this four times | 你让他们做了四次 |
| 405 | within the span of a month, | 在一个月之内, |
| 406 | that there were profound mental | 有着深刻的心灵 |
| 407 | and physical health benefits to this. | 和身体健康的好处。 |
| 408 | So the way that you can do this in practice | 所以,你这样做的方式 在实践 |
| 409 | is you get out your journal | 你拿出你的日记 |
| 410 | and then you write for 20 minutes straight, | 然后你直接写了20分钟 |
| 411 | not stopping your pen unless you need to have, | 除非你需要,否则别停笔 |
| 412 | I don't know, wipe a tear away or get a tissue | 我不知道,擦掉一滴泪水或拿个纸巾 |
| 413 | or something like that, not stopping your pen | 或类似的东西, 不停止你的笔 |
| 414 | and just writing continuously | 继续写作 |
| 415 | about the most painful experience | 关于最痛苦的经历 |
| 416 | or a very painful experience that you have had. | 或者你有过非常痛苦的经历 |
| 417 | Do not worry about punctuation, spelling, or grammar. | 不用担心标注,拼写,或语法. |
| 418 | And if you run out of things to say, | 如果你没有话要说 |
| 419 | just keep moving your pen, | 只要继续移动你的笔, |
| 420 | so you can just draw like a squiggly line or something | 这样你就可以画得像条细线之类的 |
| 421 | until you feel like you can start writing again. | 直到你觉得你可以重新开始写作 |
| 422 | Write only for yourself. | 只为自己写作. |
| 423 | Make sure that other people don't see this. | 确保其他人不会看到这个 |
| 424 | You need to feel like it's a safe space | 你需要觉得这是一个安全的空间 |
| 425 | where you can fully express what you want. | 在那里你可以充分表达你想要什么。 |
| 426 | Really let go when you're writing | 写作的时候真的放手 |
| 427 | and explore your deepest feelings and thoughts | 探索你最深的感受和思想 |
| 428 | from the experience. | 从经验。 |
| 429 | What they actually found when people progressed | 当人们进步时他们发现的 |
| 430 | through the four sessions of writing | 通过四次写作会议 |
| 431 | about the most painful experience that they've had, | 关于最痛苦的经历 他们有过, |
| 432 | so they would write about the same experience, | 所以他们要写同样的经历, |
| 433 | was that over time, | 是随着时间的推移, |
| 434 | they actually wrote more objectively about it | 他们实际上写得更客观 |
| 435 | and also linked up some more causation | 还把更多的因果关系联系起来 |
| 436 | and they kind of started to put it in context | 他们开始把它放在背景上 |
| 437 | and understand it more and process it more. | 更了解它,更处理它。 |
| 438 | And there was a shift to slightly more positive language, | 并有一个转变 稍微积极的语言, |
| 439 | less negative language over time. | 逐渐减少负面语言。 |
| 440 | This could be especially effective | 这可能特别有效 |
| 441 | if you have any experiences that you avoid thinking about | 如果你有任何经验 避免思考 |
| 442 | or you find extremely painful to think about | 或者你会觉得很痛苦 |
| 443 | because they do have this baggage on us | 因为他们有这个行李在我们身上 |
| 444 | and they weigh on our hearts, on our minds. | 它们在我们的心中,在我们的心中, |
| 445 | And to start working through that | 并开始工作 通过 |
| 446 | is really part of the process of feeling more whole | 其实是感觉更完整的过程的一部分 |
| 447 | and healed and settled in yourself. | 并治愈和安顿自己。 |
| 448 | The next way to journal is writing | 下一个途径是写杂志 |
| 449 | about a story-worthy moment. | 有关一个值得报道的时刻。 |
| 450 | One of the things that made us as humans different | 使我们与众不同的东西之一 |
| 451 | from other hominins and great apes | 和大猩猩一样 |
| 452 | was our ability to really share stories | 是我们真正分享故事的能力 |
| 453 | and use it to bring people together | 用它把人们聚集在一起 |
| 454 | and also to find that motivation within us to keep going, | 并且为了找到我们继续前进的动机 |
| 455 | making sense of our lives | 我们的生活 |
| 456 | and being able to communicate and share this with others. | 并能与他人沟通和分享。 |
| 457 | In Story Worthy, which is a book written by Matthew Dix, | 在史诗Worthy,这是一本由马修·迪克斯写的书, |
| 458 | he talks about a homework for life | 他讲的是终身作业 |
| 459 | where essentially he writes down just one or two sentences | 基本上他只写了一两句 |
| 460 | about a story-worthy moment each day, | 每天有一个值得讲述的时刻, |
| 461 | something that involves some element of transformation | 涉及某种变革因素的东西 |
| 462 | or some moment of realization | 或某个实现的时刻 |
| 463 | or just a cool thing that happened that day. | 或者是那天发生的一件很酷的事 |
| 464 | This is a really nice way to document your life a little bit | 这是很好的记录你生活的方式 |
| 465 | and highlight something cool that happens. | 并突出一些很酷的事情发生。 |
| 466 | So then when you look back, | 所以当你回头看时 |
| 467 | you can see all these story-worthy moments. | 你可以看到所有这些值得报道的时刻。 |
| 468 | I have a part of my monthly spread | 我有一个部分 我的月度分布 |
| 469 | where I talk about all my story-worthy moments | 在那里,我谈论我所有的故事 值得纪念的时刻 |
| 470 | and essentially kind of put them on one page here | 基本上就放在这一页 |
| 471 | and each day has one line | 每天有一条线 |
| 472 | for me to write a very short snippet | 让我写一个很短的片段 |
| 473 | of a story-worthy moment. | 是一个值得讲述的时刻。 |
| 474 | The next method is goal setting and manifestation journaling. | 接下来的方法是目标设定和表现日记. |
| 475 | So this is where we think about where we want our lives to be. | 这就是我们想要生活的地方。 |
| 476 | In five years' time, where do we want to be? | 五年之后,我们想去哪儿? |
| 477 | And then working back in three years' time, | 然后三年后回来工作, |
| 478 | where do I want to be? | и稱 |
| 479 | And then in one year's time, where do I want to be? | 再过一年,我想去哪儿? |
| 480 | Creating that vision for ourselves and visualizing it | 为自己创造这个愿景,并把它想象出来 |
| 481 | and then coming up with goals that we can pursue | 然后提出我们可以追求的目标 |
| 482 | in order to achieve that and then also manifestations, | 为了实现这一点,然后是各种表现, |
| 483 | things that we can affirm to ourselves, | 我们可以对自己肯定的事情, |
| 484 | incantations that we can say to ourselves | 我们可以对自己说的咒语 |
| 485 | to get into the state of mind that we need to be in | 进入精神状态 我们需要进入 |
| 486 | in order to be the person who can achieve those goals, | 为了能够实现这些目标, |
| 487 | to make that dream a reality. | 让梦想成为现实 |
| 488 | I have a whole video on goal setting, | 我有一个完整的视频 关于球门设置, |
| 489 | so feel free to check it out. | 随便看看吧 |
| 490 | I'll link it up somewhere over here. | 我会把它连接到某个地方 |
| 491 | And again, check out the totally free template down below | 再看下面的免费模板 |
| 492 | with all the journaling prompts I'd recommend | 我建议用所有的日记提示 |
| 493 | to work as a companion to this video. | 作为这段录像的伴奏 |
| 494 | There's a lot of evidence that shows | 有很多证据表明 |
| 495 | that when we write down our goals, | 当我们写下我们的目标, |
| 496 | we are so much more likely to actually achieve them. | 我们更可能真正实现这些目标。 |
| 497 | So writing down our goals, writing down why we want it | 所以写下我们的目标,写下我们为什么想要它 |
| 498 | and how we're going to get there | 我们如何到达那里 |
| 499 | and then manifesting that, embodying that | 然后表现这一点,体现 |
| 500 | and bringing it into our life | 并把它带入我们的生活 |
| 501 | as something that we affirm to ourselves | 作为我们对自己肯定的东西 |
| 502 | or remind ourselves of every single day | 或以每一天提醒自己, |
| 503 | is going to set us on this path | 将会让我们走上这条道路 |
| 504 | towards achieving our dream life. | 为了实现我们的梦想生活 |
| 505 | And this is working on part four primarily, | 这主要在第四部分工作, |
| 506 | our decisions and intentions. | 我们的决定和意图。 |
| 507 | For me, one of the big goals that I have for myself | 对我来说,我对自己的一大目标 |
| 508 | is to get better rest. | 得到更好的休息。 |
| 509 | Sleep is the foundation of everything else in our lives. | 睡眠是我们生活中一切的基础。 |
| 510 | Getting good quality rest makes us more productive, | 得到优质的休息 使我们更有成效, |
| 511 | more emotionally stable, | 情绪比较稳定 |
| 512 | have a more positive outlook on life | 对生活有更积极的看法 |
| 513 | and generally be able to live life to the full | 并且一般能够过上充实的生活 |
| 514 | and live our best life. | 过我们最好的生活 |
| 515 | And one of the key components of getting good quality sleep | 和获得优质睡眠的关键组成部分之一 |
| 516 | is having a perfect blackout. | 完全停电了 |
| 517 | Something has leveled up my sleep | 有东西让我睡得安稳 |
| 518 | and helped me to get much better quality sleep | 帮助我得到更好的睡眠 |
| 519 | is Manta Sleep Masks, | 是曼塔睡眠面具, |
| 520 | who are very kindly sponsoring this video. | 他们非常乐意赞助这段视频。 |
| 521 | I literally travel with this everywhere at home | 我从字面上走来走去 随处可见 |
| 522 | or on the road. | 或在路上。 |
| 523 | It is a non-negotiable for me to have this mask with me now | 现在带着这个面具对我来说是不容商榷的 |
| 524 | because it helps so much with sleep quality. | 因为它对睡眠质量很有帮助 |
| 525 | My personal favorite mask that they make | 我最喜欢的面具,他们做的 |
| 526 | is the Manta Sleep Mask Pro. | 是曼塔睡眠面具专业 |
| 527 | These genuinely give a true 100% blackout. | 这些真的完全停电了 |
| 528 | The cups are completely customizable. | 杯子完全可以定制. |
| 529 | You can literally put them in any position that you want, | 你可以把他们放在任何你想要的位置, |
| 530 | which ensures that you can get that perfect custom fit. | 它能确保你得到 完美的习惯适合。 |
| 531 | These have this C-shaped cup | 这些是C形的杯子 |
| 532 | where it's like hollow in the middle here. | 就像中间的空洞一样 |
| 533 | So it doesn't press on your eyes. | 所以它不会压在你的眼睛上。 |
| 534 | It doesn't press on your eyelashes. | 它不压你的睫毛。 |
| 535 | It's so comfortable to wear. | 穿得这么舒服 |
| 536 | And the C-shaped cup means that at the edge, it's thinner. | 而C形的杯子则表示在边缘处较薄. |
| 537 | So that means if you're a side sleeper, | 也就是说如果你是侧卧者 |
| 538 | like I am sometimes, | 就像我有时, |
| 539 | then you can lay on your side and it's still really comfy. | 然后你可以躺在你身边 它仍然真的很舒适。 |
| 540 | I really like the material that's made out of. | 我真的很喜欢用材料做的 |
| 541 | It's so breathable and comfortable. | 气息舒畅. |
| 542 | If you're interested in improving your sleep | 如果你有兴趣改善你的睡眠 |
| 543 | by getting a true blackout | 通过真正停电 |
| 544 | that's comfortable and portable | 舒适和便携 |
| 545 | that you can bring literally anywhere with you, | 你可以带来 字面上随你, |
| 546 | then definitely check out Manta Sleep. | 然后肯定检查 曼塔睡眠。 |
| 547 | I'll leave a link down below | 我下面留下一个链接 |
| 548 | and make sure to use the code Izzy | 确保使用代码Izzy |
| 549 | for an extra 10% off your order. | 额外的10%的订单。 |
| 550 | The next method is the Wheel of Life. | 下法为生轮. |
| 551 | The Wheel of Life maps out different parts of your life. | "生命之轮"描绘出你生活的不同部分. |
| 552 | So friendships, family, career, finances, health, | 友谊、家庭、事业、财政、健康 |
| 553 | all of these kinds of things. | 所有这些事情。 |
| 554 | And it invites you to rate how you're doing | 它邀请你 评分你在做什么 |
| 555 | on each of those areas out of 10 | 10个地区中的每个地区 |
| 556 | and then draw a kind of circle. | 然后画一种圆形 |
| 557 | I love this method | 我喜欢这个方法 |
| 558 | because you can measure your progress over time | 因为你可以测量你随着时间的推移的进展 |
| 559 | and how things are going over time. | 以及时事的发展 |
| 560 | You can actually make a chart in. | 你实际上可以做一个图表进来。 |
| 561 | So I actually made an Excel sheet | 所以我做了一张Excel表 |
| 562 | where I would track all of my Wheel of Life metrics. | 在那里我会追踪我的生命之轮的所有度量衡。 |
| 563 | And each time you do this, | 每次你这样做, |
| 564 | whether it's every week, every month, every quarter, | 无论是每周,每个月,每个季度, |
| 565 | or even just once a year, | 甚至是一年一次, |
| 566 | you can look at the areas where you're lacking | 你可以看到你缺少的地方 |
| 567 | or not scoring as highly as the others | 或者评分没有别人那么高 |
| 568 | because the aim is to create a holistic wheel. | 因为其目的是创造一个整体的轮子。 |
| 569 | And that's why it's in this sort of wheel shape | 这就是为什么它处于这种轮子形状 |
| 570 | is because you're trying to build out the wheel | 是因为你想造出轮子 |
| 571 | without any like big dents in it. | 里面没有大凹痕 |
| 572 | So identify these areas. | 因此,确定这些地区。 |
| 573 | Let's say for example, | 比如说, |
| 574 | a friendship scored lower than everything else | 友谊比其他一切都低 |
| 575 | and maybe was only a four out of 10. | 也许只有4分之10 |
| 576 | That might be a reminder thing. | 这也许是个提醒 |
| 577 | Okay, how can I actually align my goals | 好吧,我怎样才能真正协调我的目标 |
| 578 | or set some new goals for myself | 或为自己设定一些新目标 |
| 579 | that would help me to boost this area of my life? | 那会帮助我推动我生命的这个领域? |
| 580 | And equally, what are some areas | 同样,有些领域 |
| 581 | where I'm doing pretty well | 在那里我做得不错 |
| 582 | and I can actually almost like pat myself on the back | 我几乎可以拍自己的背部 |
| 583 | and be like, you know what? | 就像,你知道吗? |
| 584 | You're really smashing it | 你真的要砸烂它 |
| 585 | with your relationship with your family | 你和家人的关系 |
| 586 | or you're really like taking care of your health, | 或者你真的很喜欢照顾你的健康, |
| 587 | you're prioritizing your wellbeing, | 你在优先考虑你的福祉, |
| 588 | taking care of your worldly vessel. | 照顾你的世界之舟。 |
| 589 | Next is a holistic check-in. | 接下来是全面检查 |
| 590 | So this is mind, body, spirit. | 这就是心灵,身体,精神。 |
| 591 | So this is where I write about how I'm doing mentally | 所以这就是我写 如何做我的精神 |
| 592 | and I use a lot of I feel statements for this. | 我用了很多话来表达 |
| 593 | So I feel excited for this. | 所以我觉得很兴奋 |
| 594 | I feel sad about this. | 我对此感到难过。 |
| 595 | I feel all of these kinds of statements. | 我感觉到所有这些类型的发言。 |
| 596 | Then I check in physically with how my body is doing, | 然后我检查身体状况 |
| 597 | how my skin is doing, | 我的皮肤怎么样, |
| 598 | if I'm having any like breakouts | 如果我有类似突围 |
| 599 | or how my body's feeling, my workouts, my exercise, | 或者我的身体感觉如何, 我的锻炼,我的运动, |
| 600 | if I'm getting any muscle soreness | 如果我有肌肉疼痛的话 |
| 601 | and then how I'm feeling spiritually | 然后,我如何感觉精神 |
| 602 | which sounds a little bit, maybe a bit woo woo. | 这听起来有点,也许有点呜呜。 |
| 603 | But I find this really helpful to check in | 但我觉得这真的很有帮助 来登记一下 |
| 604 | if I'm feeling aligned with my purpose, my mission, | 如果我觉得符合我的目的 我的使命 |
| 605 | if I'm feeling connected to friends and family, | 如果我觉得与朋友和家人有关 |
| 606 | if I'm feeling connected to spirituality | 如果我觉得与精神有关 |
| 607 | and my meditation and yoga practice. | 还有我的冥想和瑜伽练习 |
| 608 | I personally do this once a month | 我个人每月做一次 |
| 609 | and it's actually quite helpful | 其实很有帮助 |
| 610 | because then I can look back at a previous month. | 因为那样我就能回首前一个月 |
| 611 | So for example, recently I updated my skincare routine. | 比如说,我最近更新了我的皮肤护理程序。 |
| 612 | So it's interesting to see month to month | 所以,这是有趣的,看到月与月 |
| 613 | how I'm feeling about my skin | 我对我的皮肤的感受 |
| 614 | because I'll always write about my skin | 因为我总是写我的皮肤 |
| 615 | in the physical section because it varies so much | 在物理部分,因为它 变化很大 |
| 616 | based on the seasons. | 根据季节。 |
| 617 | Next is the weekly review. | 接下来是周评. |
| 618 | This is one of my favorite ones | 这是我最喜欢的其中之一 |
| 619 | because it's a keystone habit | 因为它是一个关键 习惯 |
| 620 | where every single week you sit down with your journal, | 在那里,你每星期 坐在你的日记, |
| 621 | you review how the last week's gone, | 你回顾一下上周的情况 |
| 622 | the wins, the challenges | 胜利 挑战 |
| 623 | and then you plan the next week and figure out, | 然后,你计划 下周并想出, |
| 624 | okay, how am I going to overcome these obstacles | 好吧,我怎样才能克服这些障碍 |
| 625 | and what am I going to focus on for the next week? | 接下来一周我又要专心做什么? |
| 626 | And one thing that I've done in the past | 还有一件我过去做过的事 |
| 627 | is set almost a theme for the coming week | 即将成为未来一周的主题 |
| 628 | where, okay, I'm gonna focus particularly on this thing | 在那里,好吧,我要特别 专注于这件事情 |
| 629 | for the next week. | 接下来的一周。 |
| 630 | For example, in the next week, | 例如,下周, |
| 631 | I've noticed that I've kind of let my sleep go | 我注意到我有点放松了睡眠 |
| 632 | and I've not been getting enough rest. | 我没有得到足够的休息。 |
| 633 | So for the next week, my theme is rest | 接下来的一周,我的主题是休息 |
| 634 | and making sure that I'm prioritizing rest and recovery. | 确保我把休息和康复放在优先位置 |
| 635 | It's also nice to set a couple of weekly goals for yourself, | 给自己设定几个周目标也不错 |
| 636 | something small and manageable | 一些小的,可以管理 |
| 637 | and then picking out a couple of things | 然后挑出一些东西 |
| 638 | that are aligned with your goals | 符合你的目标 |
| 639 | that you can realistically achieve in the next week. | 你可以在下周实现现实的目标。 |
| 640 | You can also do this as a monthly review | 你也可以做每月审查 |
| 641 | if weekly is too frequent for you. | 如果每周对你来说太频繁。 |
| 642 | I personally really like weekly | 我个人真的很喜欢周刊 |
| 643 | because otherwise it's quite easy | 否则就很容易了 |
| 644 | to let things slide in a month | 在一个月内让事物滑动 |
| 645 | and having a weekly calendar reminder or alarm | 和每周的日历提醒或提醒 |
| 646 | that's like, okay, time to do your weekly review | 这就像,好吧, 该做你的每周审查 |
| 647 | is such a good accountability for yourself. | 这对你自己来说是一个很好的问责。 |
| 648 | One thing generally about all these journaling techniques | 一般来说,所有这些期刊技术 |
| 649 | is that they are a tool to support you. | 他们是支持你的工具 |
| 650 | They're here to serve you to bring awareness, | 他们在这里服务你 提高人们的认识, |
| 651 | mindfulness, intentionality, understanding and compassion. | 注意、有意、理解和同情。 |
| 652 | This brings us on to the third section of this video, | 这让我们进入了这段视频的第三段, |
| 653 | which is how to actually stay consistent with journaling | 如何与日记保持一致 |
| 654 | because the biggest thing that people struggle with | 因为最大的事情 人们挣扎 |
| 655 | is that they don't keep up with it. | 就是他们跟不上 |
| 656 | The number one mistake that people make, | 头号错误的人, |
| 657 | which prevents them from staying consistent with journaling | 阻止他们与日记保持一致, |
| 658 | is that they set the bar too high. | 他们把酒吧设置得太高了 |
| 659 | They give themselves too much stuff to do | 他们给自己太多事情要做 |
| 660 | that it becomes overwhelming and then they give up entirely. | 然后他们完全放弃。 |
| 661 | So keep it really minimal at the start, | 所以在开始的时候要尽量少 |
| 662 | something that you can complete in less than five minutes. | 你五分钟内就能完成的 |
| 663 | Perfect is the enemy of good, | 完美的是善良的敌人, |
| 664 | so don't try to force yourself to complete all the things | 所以不要强迫自己完成所有的事情 |
| 665 | in your journal every single day | 每天在你的日记里 |
| 666 | because that's actually an unrealistic goal. | 因为这实际上是一个不现实的目标。 |
| 667 | Secondly, go easy on yourself, be kind to yourself | 第二,放松点,对自己好一点 |
| 668 | and approach it with a spirit of play | 以游戏精神接近它 |
| 669 | and lightness and ease. | 轻而易举 |
| 670 | This is meant to be enjoyable, it is enjoyable, it's fun | 这本意是好玩的,好玩的,好玩的 |
| 671 | and it can help you to achieve your goals | 它能帮助你实现你的目标 |
| 672 | in a way that feels good and authentic. | 以一种感觉良好和真实的方式。 |
| 673 | So don't beat yourself up if you break your streak. | 所以,不要打自己 如果你打破你的记录。 |
| 674 | It's no big deal, you can always pick it up another time. | 没什么大不了的,你总可以改天去捡 |
| 675 | It's always waiting for you there to serve you | 它总是等着你在那里服务你 |
| 676 | and your journal to be a safe space for you. | 和你的日记 对于你的安全空间。 |
| 677 | Another thing that helps is setting a timer. | 另一种帮助是设置定时器. |
| 678 | So for example, for me, right after my morning meditation, | 举个例子,对我来说, 在我早上冥想之后, |
| 679 | I will set a timer for five minutes | 我会定时五分钟 |
| 680 | and just do five minutes of journaling. | 只要做五分钟的日记。 |
| 681 | This means that it's time-boxed and so it doesn't drag on | 这意味着它的时间轴,所以它不会拖 |
| 682 | and also I don't give up after just one minute. | 一分钟后我不会放弃 |
| 683 | I sit there for five minutes, I give that gift to myself | 我坐在那里五分钟,我把礼物送给自己 |
| 684 | of that space for journaling. | 该空间的日记。 |
| 685 | The next tip would be to habit stack. | 下一个提示是习惯堆栈。 |
| 686 | So for example, habit stacking it with meditation. | 例如,习惯用冥想来堆叠它。 |
| 687 | So for me in my morning routine, I do my meditation | 所以,对我来说,在我的早晨的例行公事, 我做我的冥想 |
| 688 | and then right after that, I have my journaling slot. | 之后,我还有我的日记档 |
| 689 | And that means that as long as I've started | 这意味着只要我开始 |
| 690 | my morning routine, I've chained all these habits together | 我早上的例行公事 我把这些习惯都锁在一起了 |
| 691 | and so then the journaling just happens by default. | 日记是默认的 |
| 692 | The next tip is to choose a journal that you actually like | 下一个提示是选择一个你真正喜欢的日记 |
| 693 | and you actually love using something that sparks joy. | 你真的喜欢用点燃欢乐的东西 |
| 694 | Something that feels good to use. | 感觉好用的东西。 |
| 695 | So for me, I really like the Leuchtturm 1917 journals. | 对我来说,我真的很喜欢1917年的《卢赫图尔》杂志。 |
| 696 | I usually use a dot matrix one for the bullet journal. | 我通常会用一个点矩阵 1的子弹日记。 |
| 697 | Something that you enjoy using the paper for. | 你喜欢用报纸做的东西 |
| 698 | Also get a pen that you really like. | 还有你喜欢的笔 |
| 699 | So I like these Muji pens. | 所以我喜欢这些穆吉笔。 |
| 700 | I usually use a 0.38 in a black and also a green, | 我通常用0.38的黑色和绿色, |
| 701 | but just pick some stationery that really like | 但只是选一些文具 真正喜欢 |
| 702 | the sparks joy for you to use | 火花为您带来欢乐 |
| 703 | and you feel like you can sit down | 你感觉你可以坐下来 |
| 704 | and really enjoy the session of journaling. | 并真正享受 日记的会话。 |
| 705 | The final tip is to adapt it to suit you. | 最后一点是适应你 |
| 706 | There's no one size fits all for journaling. | 没有任何一个尺寸适合所有的期刊。 |
| 707 | Looking at all the different ways to journal, | 看看所有不同的期刊方式, |
| 708 | you can pick and choose what kind of journaling you want, | 你可以选择你想要什么样的日记 |
| 709 | how you want to do it, when you want to do it, | 你想怎么做, 当你想要做到这一点, |
| 710 | where you want to do it. | 随所欲处. |
| 711 | Everything is adaptable. | 一切都是适应性的。 |
| 712 | So experiment with what feels good for you. | 所以,实验什么 感觉对你很好。 |
| 713 | Now for the final section of the video, | 现在录像的最后一段, |
| 714 | which is where we're going to take action | 这就是我们要采取行动的地方 |
| 715 | on what we've talked about today. | 关于我们今天谈论的。 |
| 716 | It's all good and well, | 这一切都很好,很好, |
| 717 | watch loads of videos about journaling, | 观看关于日记的视频, |
| 718 | loads of videos about productivity and self-improvement | 大量关于生产率和自我改进的视频 |
| 719 | and personal development. | 以及个人发展。 |
| 720 | But if you don't take action, nothing's going to happen. | 但如果你不采取行动,什么也不会发生. |
| 721 | Nothing's going to change. | 无有变化. |
| 722 | So to actually change your life with journaling, | 所以为了改变你的生活 与日记, |
| 723 | like it's changed my life, | 就像它改变了我的生活, |
| 724 | like it's changed so many people's lives, | 就像它改变了这么多人的生活, |
| 725 | you need to take action today, right now, not tomorrow. | 今天你需要采取行动,现在,而不是明天。 |
| 726 | Tomorrow literally never comes. | 明天从不来。 |
| 727 | So let's start today. | 所以从今日起. |
| 728 | Decide on two action points you can take right now | 决定两个行动点 你现在可以采取 |
| 729 | to kickstart your journaling | 启动您的日记 |
| 730 | and kickstart changing your life from today. | 开始改变你的生活 从今天开始 |
| 731 | Whether that's getting the pack of free journal templates | 是否得到了免费日记模板包 |
| 732 | and prompts that I've created for you down below, | 并提示我为你创造的, |
| 733 | or buying a journal that you love to use, | 或购买你喜欢使用的日记, |
| 734 | or getting started with one of these journaling techniques | 或者开始使用其中一种期刊技术 |
| 735 | just today, just for five minutes, | 就在今天 就五分钟 |
| 736 | just setting your intention to actually do this | 只是设定你的意图 实际做到这一点 |
| 737 | for five minutes in the morning, | 早上5分钟 |
| 738 | every day writing three things that you're grateful for. | 每天写你感激的三件事 |
| 739 | Make that commitment to yourself today. | 今当为自身作此承诺. |
| 740 | If you enjoyed this video, | 如果你喜欢这个视频, |
| 741 | I think you might like this one over here, | 我想你会喜欢这个的 |
| 742 | where I talk about goal setting | 在那里,我谈论球门设置 |
| 743 | and how to set your goals so you actually achieve them. | 和如何设定你的目标 这样你实际上实现这些目标。 |
| 744 | I'm genuinely so excited for you to start journaling. | 我真的很兴奋你能开始做日记 |
| 745 | It's changed my life and I know it will change yours. | 它改变了我的生活 我知道它会改变你的 |
| 746 | As always, take care of yourself | 一如既往,照顾好自己 |
| 747 | and I will see you in the next video. | 我会看到你在下一部视频。 |
| 748 | Bye. | 再见。 |
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