如果看中英文版本比较费劲，可以看我的【简单解读版】。
下面是中英文版本第一部分，第二部分在这里。
You’re probably going to quit your new years resolution.
你可能会放弃你的新年决心。
And that’s okay. Most people do (studies show 80-90% failure rates) because most people don’t actually want to change on a deep, internal level. That is, they go about changing their life in the completely wrong way. They create a new years resolution because everyone else does – humans want to impress others more than they want to impress themselves… we create a superficial meaning out of status games – but they don’t meet the requirements for true change, which goes a lot deeper than convincing yourself you’re going to be more disciplined or productive this year.
这没关系。大多数人是如此（研究显示80-90%的失败率），因为大多数人其实并不想在内心深处改变。也就是说，他们改变生活的方式完全错误。他们制定新年决心，因为其他人都这么做——人类更想给别人留下好印象，而不是想给自己留下好印象…我们赋予地位游戏一种肤浅的意义——但它们并不符合真正改变的要求，而真正改变的意义远比说服自己今年会更有纪律或更高效。
I’m not here to talk down on you. I’ve quit 10 times more goals than I’ve set. I think that should be the case for most people. But the fact that people try to change their lives and utterly fail almost every time holds true. So much so that it’s a meme for the gym to be crowded during January and return back to normal in February.
我不是来贬低你的。我放弃的目标是我设定的十倍。我认为大多数人应该都是如此。但人们试图改变生活，却几乎每次都彻底失败的事实依然成立。以至于健身房一月人满为患，二月又恢复正常，成了一种梗。
However, as much as I think new years resolutions are stupid, it’s always wise to reflect on the life you hate so you can launch yourself toward something that much better, as we will discuss.
不过，尽管我觉得新年决心很愚蠢，但反思你讨厌的生活总是明智的，这样你才能迈向更好的目标，正如我们将讨论的那样。
Human nature is a b*tch, and the worst feeling is when you make a promise to yourself and can’t help but break it. You start to feel helpless, and if you don’t know what you’re doing, you may continue the cycle for years on end: always wanting to change, but never being able to.
人性本就很残酷，最糟糕的感觉就是你对自己许下承诺却忍不住违背。你会开始感到无助，如果你不知道自己正在做什么，你可能会连续多年重复这个循环：总想改变，却永远做不到。
So whether you want to start the business, transform your body, or take the risk toward a more meaningful life without quitting after 2 weeks, I want to share 7 ideas you probably haven’t heard before on behavior change, psychology, and productivity so you can do just that in 2026.
所以，无论你是想创业、改变身体，还是冒险过更有意义的生活，而不是在两周后放弃，我想分享7个你可能没听过的关于行为改变、心理学和生产力的想法，帮助你在2026年实现这些。
This will be comprehensive.
这将是全面的。
This isn’t one of those letters that you read through and forget about.
这不是那种读完就忘了的文章。
This is something you will want to bookmark, take notes on, and set aside time to think about.
这是你想要收藏、做笔记并留出时间思考的事情。
The protocol at the end – to dig deep into your psyche and uncover what you truly want in life – will take about a full day to complete, with effects that last far longer than that.
最后的流程——深挖你的内心，发现你真正想要的人生——大约需要一整天才能完成，其效果持续时间要长得多。
All I ask is that you dedicate your full attention to this. If you get bored skip to the next section and go back to fill in the blanks if you need to.
我唯一的请求是你能全神贯注地关注这件事。如果你觉得无聊，可以跳到下一部分，必要时回头来补一下。
Let’s begin.
我们开始吧。
I – You aren’t where you want to be because you aren’t the person who would be there
你不在想去的地方，因为你不是那里的人
When it comes to New Year’s resolutions, people only focus on one of the two requirements for success:
说到新年决心，人们只关注成功的两个条件之一：
Changing your actions to make progress toward the goal (least important, second order)
改变你的行动以朝着目标前进（最不重要，次要）Changing who you are so that your behavior naturally follows (most important, first order)
改变你自己，让你的行为自然而然地跟随（最重要的是，第一步）
Most people set a surface-level goal, hype themselves up to remain disciplined for the first few weeks, then go back to their old ways without much struggle, because they were trying to build a great life on a rotting foundation.
大多数人设定表面目标，激励自己保持自律，最初几周内努力保持自律，然后又回到过去，几乎没有什么挣扎，因为他们试图在腐朽的基础上建立美好生活。
If this doesn’t make sense, let’s run through an example.
如果这不够直观，我们来举个例子。
Think of somebody successful. It can be a bodybuilder with a great physique, a founder/CEO worth hundreds of millions, or a charismatic dude who can chat up a group without a shred of anxiety entering his mind space.
想想一个成功的人。可以是身材健美的健美运动员，身价数亿的创始人兼 CEO，也可以是魅力四射、能与一群人侃侃而谈而丝毫不会感到焦虑的人。
Do you think the bodybuilder has to “grind” to eat healthy? Does the CEO have to discipline themselves to show up and lead the team? To you, it may seem like that on the surface, but the truth is that they can’t see themselves living any other way. The bodybuilder has to grind to eat unhealthily. The CEO has to force themself to lie in bed past their alarm clock, and they hate every second of it.
你认为健美运动员必须“拼命”才能健康饮食吗？CEO必须自律才能按时到岗领导团队吗？表面上看似乎如此，但事实是他们无法想象自己过着其他的生活。健美运动员必须拼命才能吃得不健康。CEO必须强迫自己赖床超过闹钟，而且他们讨厌其中的每一秒。
To some people, my own lifestyle seems a bit extreme and disciplined. To me, it’s natural, and I don’t say that to contrast it with any other kind of lifestyle. I simply enjoy living this way. When my mom tells me that I should take a break, go out, and have some fun… I hold my tongue from telling her, “If I weren’t having fun, why would I be doing what I’m doing?”
对一些人来说，我的生活方式显得有些极端和自律。对我来说，这是很自然的，我说这些并不是为了和其他生活方式形成对比。我只是享受这样的生活。当我妈妈告诉我应该休息一下，出去玩玩的时候…我忍住没说：“如果我不开心，为什么还要做我现在做的事？”
Do not take this next sentence lightly.
不要轻视接下来的这句话。
If you want a specific outcome in life, you must have the lifestyle that creates that outcome long before you reach it.
如果你想要特定的人生结果，你必须在达到之前很久就拥有能创造那个结果的生活方式 。
If someone says they want to lose 30 pounds, I often don’t believe them. Not because I don’t think they are capable, but because there are too many times when that same person says “they can’t wait until they’re done losing weight so they can start to enjoy life again.” I hate to break it to you, but if you don’t adopt the lifestyle that led to you losing the weight, for life, and find a reason with a higher gravitational pull than the one tying you to your previous ways, then you will go straight back to where you started, and you can unhappily say that you wasted the resource you will never get back: time.
如果有人说想减掉 30 磅，我常常不相信。不是因为我觉得他们做不到，而是因为同一个人太多次说“他们迫不及待想减肥结束，好重新享受生活”。很遗憾地告诉你，如果你不终身采用让你减肥的生活方式，并找到比你之前方式更强烈的理由 ，那么你会回到原点，然后不幸地说你浪费了永远无法回来的资源： 时间。
When you truly change yourself, all of your habits that don’t move the needle toward your goal become disgusting, because you have a deep and profound awareness of what kind of life those actions compound into. You are okay with your current standards because you are not fully aware of what they are or what they lead to. We will discuss how to uncover this, but we need to build up to that.
当你真正改变自己时，所有无法朝目标推进的习惯都会变得令人厌恶，因为你深刻而深刻地意识到这些行为会叠加成什么样的生活。你接受现有的标准，是因为你并不完全了解它们是什么，或者它们会带来什么。我们会讨论如何揭开这一点，但需要先做铺垫。
You say you want to change. You say you want to “become financially free” and “get healthy,” but your actions show otherwise for a reason. And it goes a lot deeper than you think.
你说你想改变。你说你想“经济自由”和“变得健康”，但你的行为表明并非如此，是有原因的。而且这比你想象的要深得多。
II – You aren’t where you want to be because you don’t want to be there
你不在想去的地方，因为你不想在那里
Tip
Trust only movement. Life happens at the level of events, not of words. Trust movement.
只信任行动。生活发生在事件层面，而非言语层面。信任行动。– Alfred Adler
If you want to change who you are, you must understand how the mind works so that you can start to reprogram it.
如果你想改变自己，你必须理解心智的运作方式 ，这样你才能开始重新编排它。
The first step to understanding the mind is to understand that all behavior is goal-oriented. When you think about it, this is kinda obvious, but when we dig into it, most people don’t want to hear it.
理解心灵的第一步是明白所有行为都是以目标为导向的。仔细想想，这其实很明显，但当我们深入挖掘时，大多数人其实并不想听。
You take a step forward because you want to reach a certain location.
你向前迈出一步，是因为你想到达某个特定地点。
You scratch your nose because you want to make the itch go away.
你挠鼻子是想让痒消失。
Those ones are clear, but most of the time, your goals are unconscious. You may not realize that when you sit on the couch in the middle of the day, you are trying to burn time before your next responsibility, as one simple example.
这些目标很明确，但大多数时候，你的目标是无意识的。一个简单的例子，你可能没有意识到，当你白天坐在沙发上时，其实是为了(推卸)下一个任务而在消磨时间。
On an even more unconscious and complex level, you pursue goals that can harm you, but you justify your actions in a way that is socially acceptable and doesn’t make you seem like a loser.
在更无意识和复杂的层面上，你追求可能会伤害自己的目标，但你会以社会可接受的方式为自己的行为辩解，不会让你看起来像个失败者。
As an example, if you can’t stop procrastinating your work, you may justify it with the fact that you “lack discipline,” but in reality, you are attempting to achieve a goal like you always are. In this case, that goal could be to protect yourself from the judgment that comes from finishing and sharing your work.
举个例子，如果你无法停止拖延工作，你可能会用“缺乏纪律”来合理化。但实际上，你是在努力实现一个目标，就像你一直以来一样。在这种情况下，目标可能是保护自己免受完成和分享作品所带来的评判。
If you say you want to quit your dead-end job, but stay in it without any real reason, you may start to think you don’t have enough courage, or that you were never really a “risk taker,” but the truth is that you are pursuing the goal of safety, predictability, and an excuse to not look like a failure to everyone else in your life who also works a dead-end job.
如果你说想辞掉这没有前途的工作，但却没有任何真正理由继续待在哪里，你可能会开始觉得自己没有足够的勇气，或者你从来不是个真正的“冒险者”，但事实是，你追求的是安全、可预测性，以及一个借口，不让自己在同样做没前途工作的人面前看起来是失败的。
The lesson here is that real change requires changing your goals.
这里的教训是，真正的改变需要改变你的目标。
I don’t mean setting some surface level goal because the act of doing that serves an unconscious goal that is actually harming you. That’s been ran through enough in the productivity space. I mean changing your point of view. Because that’s what a goal is. A goal is a projection into the future that acts as a lens of perception which allows you to notice information, ideas, and resources that aid in you achieving that goal.
我指的不是设定一些肤浅的目标，因为这样做实际上会助长一种潜意识里有害的行为。这一点在效率提升领域已经被讨论得够多了。我指的是改变你的视角。因为目标本质上就是一种投射。目标是对未来的一种展望，它就像一面透镜，让你能够注意到那些有助于你实现目标的信息、想法和资源。。
Now let’s dig a bit deeper, because if you don’t understand this, it only becomes more difficult to get out.
现在让我们深入探讨一下，因为如果你不理解这一点，想要脱困只会变的更难。
III – You aren’t where you want to be because you’re afraid to be there
你不在想去的地方，是因为你害怕那里
Tip
The important thing for you to remember is that it does not matter in the least how you got the idea or where it came from. You may never have met a professional hypnotist. You may never have been formally hypnotized. But if you have accepted an idea - from yourself, your teachers, your parents, friends, advertisements, from any other source - and further, if you are firmly convinced that idea is true, it has the same power over you as the hypnotist’s words have over the hypnotized subject.
你要记住的是，你怎么得到这个想法、它从哪里来，其实一点都不重要。你可能从未见过专业催眠师。你可能从未被正式催眠过。但如果你接受了一个想法——无论是来自你自己、老师、父母、朋友、广告，还是任何其他来源——而且你坚信这个想法是真的，那么它对你的影响就像催眠师的话语对被催眠者的影响一样。
– Maxwell Maltz
Here’s how you’ve become who you are today, and how you will become who you will be tomorrow. This is the anatomy of identity:
这就是你如何成为今天的你，以及你如何成为明天的你的原因。这就是身份的构成：
You want to achieve a goal
你想实现一个目标You perceive reality through the lens of that goal
你透过那个目标的视角感知现实You only notice “important” information and ideas that allows you to achieve that goal (learning)
你只注意到那些“重要”的信息和想法，这些信息能让你实现那个目标（学习）You act toward that goal and receive feedback that you are progressing toward it
你朝着那个目标行动，并收到反馈，告诉你你正在朝它前进You repeat that behavior until it becomes automatic and unconscious (conditioning)
你会反复重复这种行为，直到它变成自动且无意识的（条件反射）That behavior becomes a part of who you think you are (”I am the type of person who…”)
这种行为成为你认为自己是谁的一部分（“我是那种…”的人）You defend your identity to maintain psychological consistency
你会捍卫自己的身份，以保持心理上的一致性Your identity shapes new goals, restarting the cycle, and if that identity is disadvantageous toward a good life, this gets bad very quick
你的身份塑造了新的目标，重新开始循环，如果这个身份对美好生活不利，情况很快会变得糟糕
The unfortunate reality is that you must break the cycle between steps 6 and 7, but this process starts when you are a child.
不幸的现实是，你必须打破第6步和第7步之间的循环，但这个过程从你还是孩子时就开始了。
You have the goal of survival.
你的目标是生存。
You are dependent on your parents to teach you how to survive. You had to conform. And since the way most people teach is through reward and punishment, unless you adopt their beliefs and values, you will be punished. You don’t actually think for yourself until you see through this.
你依赖父母教你如何生存。你必须顺从。而且大多数人的教学方式是奖惩，所以除非你接受他们的信仰和价值观，否则你会受到惩罚。只有当你看穿这一切，你才真正独立思考。
But your parents have also gone through this process throughout their entire lives. That’s where it can get dangerous. Your parents, unless they broke the pattern themselves, were conditioned by the culturally accepted ideas of success from the Industrial age. They also carry the best and worst conditioning from their parents and their parents’ parents.
但你的父母一生中也经历了这个过程。这才是危险的地方。你的父母，除非他们自己打破了这种模式，否则都被工业时代文化上接受的成功观念所塑造。他们还继承了父母和父母的最好与最坏的条件反射。
To take it a layer deeper, once you fulfill your physical survival needs (which is quite easy to do in today’s world, you’re practically born into safety), you start to survive on the conceptual or ideological level. You may not try to protect and reproduce your body, but you absolutely protect and reproduce your mind. It’s not difficult to see the war of ideas on the internet, and the participants are individual and group identities.
更深入一点，一旦你满足了身体上的生存需求（在当今世界这很容易做到，你几乎是生在安全环境中），你就开始在概念或意识形态层面生存。你可能不会试图保护和复制你的身体，但你绝对保护并复制你的心灵。在互联网上很容易看出思想之战，参与者既有个人身份，也有群体身份。
When your body feels threatened, you go into fight or flight.
当你的身体感到威胁时，你会进入战斗或逃跑状态。
When your identity feels threatened, the same thing happens.
当你的身份感到威胁时，同样的事情也会发生。
If you are heavily identified with a political ideology (by the process we talked about just before), you will feel threatened when someone challenges your beliefs. You literally feel the stress. You feel, emotionally, like you were just slapped in the face. Since most people don’t analyze their emotions for truth, you tend to get stuck in echo chambers and double down on claims that harm yourself and others.
如果你对某种意识形态认同感很强（就像我们刚才讨论的那样），当有人挑战你的信仰时，你会感到威胁。你会真切地感受到压力，就像被人狠狠扇了一巴掌。由于大多数人不会分析自己的情绪是否真实，你往往会陷入回音室效应，并更加固执己见，最终伤害自己和他人。
If you were raised in a religious household, and did not think for yourself, you will fight and attack others who threaten your psychological safety within that little bubble.
如果你在宗教家庭长大，没有独立思考的能力，那么当有人威胁到你在那个小圈子里的心理安全时，你就会攻击和反抗。
The same thing happens when you unconsciously see yourself as a lawyer, a gamer, or somebody else who would not take the actions to achieve a better life.
当你无意识地将自己视为律师、游戏玩家或其他不会采取行动去追求更好生活的人时，也会发生同样的情况。
继续查看：👉 【第二部分】