每天只需 10 分钟，实现你想要的任何目标【TED演讲】
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:10 | What if I told you you could accomplish anything you want in just 10 minutes a day? | 如果我告诉你 你一天只要10分钟就能完成任何任务呢? |
| 0:17 | writing a book | 写书 |
| 0:18 | starting a business | 创业 |
| 0:20 | working on that relationship you've been neglecting | 在你一直忽略的关系上工作 |
| 0:23 | anything | 任何东西 |
| 0:25 | Maybe you tell me I'm wrong that life is just too busy right now | 也许你告诉我,我错了 生活只是现在太忙了 |
| 0:30 | That you don't have the time and that you will get to it when life slows down | 你没有时间,当生活放慢时,你会得到它 |
| 0:35 | This is exactly what I told myself for 12 | 这正是我告诉自己12 |
| 0:40 | years I | 年份 |
| 0:42 | Had a successful corporate career a title. | 有个成功的公司生涯有个头衔 |
展开字幕全文（134 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | What if I told you you could accomplish anything you want in just 10 minutes a day? | 如果我告诉你 你一天只要10分钟就能完成任何任务呢? |
| 2 | writing a book | 写书 |
| 3 | starting a business | 创业 |
| 4 | working on that relationship you've been neglecting | 在你一直忽略的关系上工作 |
| 5 | anything | 任何东西 |
| 6 | Maybe you tell me I'm wrong that life is just too busy right now | 也许你告诉我,我错了 生活只是现在太忙了 |
| 7 | That you don't have the time and that you will get to it when life slows down | 你没有时间,当生活放慢时,你会得到它 |
| 8 | This is exactly what I told myself for 12 | 这正是我告诉自己12 |
| 9 | years I | 年份 |
| 10 | Had a successful corporate career a title. | 有个成功的公司生涯有个头衔 |
| 11 | I was very proud of I was busy and I used being busy | 我很骄傲我很忙,我曾经很忙 |
| 12 | like a badge of honor | 就像荣誉勋章 |
| 13 | but underneath it all there was this feeling I couldn't quite name a | 但是,在它下面,所有 有这种感觉 我不能相当地命名 |
| 14 | sense that though | 感觉虽然 |
| 15 | Everything looked perfect from the outside | 从外面看一切都很完美 |
| 16 | it didn't quite fit on the inside and | 内部不太合身 |
| 17 | Every time that feeling came about I | 每当这种感觉降临我 |
| 18 | Scheduled over it. | 计划好了 |
| 19 | I got super productive | 我得到了超级生产 |
| 20 | grocery | 杂货店 |
| 21 | laundry | 洗衣费 |
| 22 | another goal another deliverable I | 另一个目标 另一个交付品I |
| 23 | Waited 12 long years before I ever did anything about that voice in my head | 等了12年 才对脑海中的声音做任何事 |
| 24 | That kept telling me there has to be more to life | 那一直告诉我 生活必须更多 |
| 25 | Maybe you know that feeling that one thing you've been meaning to accomplish learning a new skill | 也许你知道那种感觉 你一直想完成学习新技能 |
| 26 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}开始那场演出 | |
| 27 | changing careers | 改变职业 |
| 28 | figuring out your purpose | 知道你的目标 |
| 29 | Anything and maybe like me you're waiting for the right time the right circumstance | 任何事,也许像我一样 你在等待合适的时机 合适的环境 |
| 30 | The right version of yourself. | 正确的版本你自己。 |
| 31 | I now know this to be true with every part of me | 我现在知道这对我来说是真实的 |
| 32 | The change that you have been waiting for can begin in just 10 minutes a day | 你一直在等待的变化 一天只需十分钟就可以开始 |
| 33 | Will Durant说我们是反复做的 | |
| 34 | Neuroscience now backs up his claim | 神经科学现在支持他的说法 |
| 35 | Every time we take a deliberate action like writing for 10 minutes stretching for 10 minutes | 每次我们有意识地行动 比如写作 10分钟 10分钟 |
| 36 | Learning a new language for 10 minutes. | 学习新语言10分钟. |
| 37 | We are physically changing our brain | 我们的身体正在改变我们的大脑 |
| 38 | Every single time we repeat an action we are laying down myelin a fatty insulation layer | 每一次我们重复一次行动, 我们把 Myelin 的脂肪绝缘层 |
| 39 | Along neural pathways, which makes those actions slightly easier | 沿着神经途径, 这使得这些动作略为容易 |
| 40 | slightly more natural and slightly more you | 自然一点,自然一点 |
| 41 | Laying down myelin is the biological mechanism designed to help us get more efficient in the things | 放下 Myelin 是一种生物机制 用来帮助我们提高工作效率 |
| 42 | We repeatedly do so 10 minutes of action isn't just 10 minutes | 我们屡次这样做 10分钟的行动 不只是10分钟 |
| 43 | It's the literal construction of a new self | 这是新自我的字面构造 |
| 44 | Let the math show us what's happening | 让数学告诉我们发生了什么 |
| 45 | 10 minutes a day is 70 minutes a week, which is roughly 60 hours a year | 每天10分钟为每周70分钟,每年约60小时 |
| 46 | That's over a work week dedicated to the one thing that matters to you most | 这已经是一个工作周了 专门为你最重要的一件事 |
| 47 | Focused and intentional 10 minutes compounds over time, but the compounding isn't just about time | 一段时间以来有重点和故意的10分钟复合物,但复合物并非只是时间问题 |
| 48 | It's about something deeper | 是关于深一点的事 |
| 49 | Every single time you show up for your 10 minutes. | 每次你都来10分钟 |
| 50 | You're keeping a small promise you've made to yourself | 你要信守你对自己的承诺 |
| 51 | I know this sounds insignificant | 我知道这听起来微不足道 |
| 52 | But think of all the promises we make to ourselves that we do not keep the gym | 但想想我们对自己所做的承诺 我们不保留体育馆 |
| 53 | That side project that thing we said will start on Monday | 我们说的那个侧面项目 星期一开始 |
| 54 | for many of us | 为了我们许多人 |
| 55 | most of us who have become | 我们中大多数已经变成 |
| 56 | exceptionally reliable for other people | 对其他人来说非常可靠 |
| 57 | We have unintentionally become the one person we trust the least | 我们无意中成了我们最不信任的人 |
| 58 | Ten minutes of action changes this show up for ten minutes today. | 10分钟的动作改变了今天的10分钟。 |
| 59 | You've kept one promise | 你遵守了一个诺言 |
| 60 | Show up for a week. | 现身礼拜. |
| 61 | You've kept seven | 你留了七个 |
| 62 | Show up for an entire month and something starts to shift | 出现一个月 事情开始改变 |
| 63 | Not in just the skill that you're building but in how you see yourself | 不只是你创造的技能 而是你对自己的看法 |
| 64 | You stop becoming someone with good intentions and you start becoming someone who follows through I | 你不再成为怀有好意的人 你开始成为一个追随我的人 |
| 65 | am someone who does what I say I will do | 是别人谁做 我说我会做 |
| 66 | becomes your identity and you start to trust yourself and | 成为你的身份 你开始相信自己 |
| 67 | When you start trusting yourself you start attempting bigger things | 当你开始相信自己 你开始尝试更大的事情 |
| 68 | My aha moment came from an unexpected place | 我的时刻来自一个意外的地方 |
| 69 | I was venting to a friend about how busy I was that I didn't have time for anything | 我告诉一个朋友,我很忙,我没时间做任何事 |
| 70 | She didn't offer any advice. | 她没有提出任何建议。 |
| 71 | She didn't say take a day off or find a new job. | 她没说请一天假或找份新工作 |
| 72 | She just looked at me and asked | 她看着我问 |
| 73 | What's wrong with being busy? | 忙个甚么. |
| 74 | What else would you be doing? | 你还在干嘛? |
| 75 | I laughed it off and it ended there but that night when I was in bed | 我笑了下来,它结束了那里, 但那天晚上当我在床上 |
| 76 | I couldn't get what she said out of my mind. | 我听不懂她说什么 |
| 77 | Why was I complaining? | 我为什么抱怨? |
| 78 | What would I be doing if all of the sudden my calendar was? | 如果我的日历突然出现 我该怎么办? |
| 79 | Completely empty. | 完全空虚。 |
| 80 | I clearly had ten minutes that day to complain to her | 那天我显然有十分钟的时间向她抱怨 |
| 81 | I had no idea what the answer was | 我不知道答案是什麽 |
| 82 | I had never stopped long enough to see the gap between who I was | 我从来没有停止 足够长的时间 看到我的鸿沟 |
| 83 | The life I was living and the life I wanted to live. | 我当时的生活和我想要的生活 |
| 84 | I asked you at the beginning of this talk | 我一开始问你 |
| 85 | What is the one thing you haven't started yet for me? | 什么是你还没有开始对我? |
| 86 | It was figuring out what brought me joy | 它在想是什么让我高兴 |
| 87 | So I started an experiment ten minutes a day every morning before the day started just me and myself | 所以我每天早上10分钟开始做实验 那天开始之前只有我和我自己 |
| 88 | I meditated I walked I listened to audiobooks and I slowly started to close the gap | 我沉思着走路 我听了音书 我慢慢地开始缩小差距 |
| 89 | Between who I was at work and who I was when no one was paying me and that experiment changed my life | 我在工作的时候和没有人付我钱的时候 我是谁 实验改变了我的生活 |
| 90 | I believe it can change yours, too | 我相信它也会改变你的 |
| 91 | I have found three steps which will help us start and finish the tasks that we have been putting off | 我找到了三个步骤,帮助我们开始和完成我们拖延的任务 |
| 92 | First name the chapter before you write it a new chapter needs a title not a goal | 在写之前先命名一章 新的一章需要一个标题而不是目标 |
| 93 | Not a smart objective a title the season I finally said yes to myself | 这个赛季我终于答应了 |
| 94 | The chapter I got control of my health the year. | 我一年来的健康得到了控制 |
| 95 | I figured out what brings me joy | 我知道什么让我高兴 |
| 96 | Your brain is a storywriting machine. | 你的大脑是写故事的机器 |
| 97 | Give it a story to write | 给它写个故事 |
| 98 | Second ask yourself. | 第二自问. |
| 99 | What is the next small simple step? | 接下来的一小步是什么? |
| 100 | I can take in just ten minutes a day that can get me from exactly where I am right now | 我可以每天只接受10分钟 就能让我从我现在的位置 |
| 101 | Closer to where I want to be if you want to write a book spend ten minutes a day researching | 离我想去的地方更近 如果你想写一本书 一天花10分钟研究 |
| 102 | What it takes to self publish once you have that process down move on to journaling for ten minutes a day | 有了这个过程,要怎么自己出版 开始每天10分钟的日记 |
| 103 | So you can figure out what your topic is going to be about | 这样你就能知道你的话题会是什么 |
| 104 | Once you have the topic you move on to the next small simple ten minute a day task and third | 一旦你有了话题,你将进入下一个小 简单一天10分钟的任务和第三个 |
| 105 | Protect those ten minutes like they're sacred because they are not convenient | 保护这10分钟就像他们神圣的,因为他们不方便 |
| 106 | Sacred make them a non-negotiable part of your day. | 神圣的让他们成为你一天中不可讨价还价的一部分。 |
| 107 | Tell your family tell your friends | 告诉你的家人 告诉你的朋友 |
| 108 | Close the door put down your phone. | 把门关上 把手机放下 |
| 109 | These ten minutes are dedicated to your future self | 这十分钟是献给你未来自己的 |
| 110 | Most of us give our best hours to someone else's agenda and our worst hours or even worse | 我们大部分人 给最好的时间 为别人的日程, 我们最糟糕的时间甚至更糟 |
| 111 | No hours to our dreams | 我们的梦想没有时间 |
| 112 | Remember if you're not willing to schedule it in you're not willing to do it | 记住,如果你不愿意把它安排在 你不愿意这样做 |
| 113 | Then when you show up measure starts not results | 然后,当你出现 量度开始没有结果 |
| 114 | We measure results pounds lost words written dollars saved and when the results come in slowly | 我们测算结果 损失的字 节省美元 当结果 慢慢来 |
| 115 | We get discouraged and we quit | 我们心灰意冷,不干了 |
| 116 | Instead measure starts every time you show up for your ten minutes | 换句话说,每次你露面十分钟 都会开始测量 |
| 117 | That's a win | 赢了 |
| 118 | Regardless of the output after 30 starts you're 300 minutes in and the results will just follow | 不管30分钟之后的输出情况如何 你只有300分钟的时间,结果会跟随 |
| 119 | I asked you at the beginning. | 我一开始问你 |
| 120 | What's that chapter? | 这是什么章节? |
| 121 | You haven't written yet. | 你还没写信呢 |
| 122 | I want to suggest | 我想建议 |
| 123 | It's not because you lack time | 不是因为你没有时间 |
| 124 | money | 钱 |
| 125 | Talent or looks you might be busy | 才华或外表 你可能很忙 |
| 126 | Busy is comfortable busy is socially acceptable and it doesn't give you enough time | 忙着自在 忙着是社会上可以接受的 也没给你足够的时间 |
| 127 | To sit in the silence to really hear what's underneath at all | 静静地静静地静静地静静地静静地 |
| 128 | So we use busy as an excuse if you take away one thing from today. | 因此,我们用繁忙的借口 如果你拿走一件事从今天。 |
| 129 | Let it be this | 就这样吧 |
| 130 | You can accomplish anything you want in just ten minutes a day | 你一天只要十分钟就能完成任何你想要的 |
| 131 | Ten minutes where you take focused | 10分钟后你集中精神 |
| 132 | Intentional small simple steps towards that one thing you haven't accomplished yet | 打算采取一些小步骤来完成你还没有完成的一件事 |
| 133 | Start today | 今天开始 |
| 134 | Thank you | 谢谢 |
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