作者：DAN KOE

How to fix your entire life in 1 day

DAN KOE

If you're anything like me, you think new years resolutions are stupid.

如果你和我一样，你会觉得新年计划（新年决心）是很愚蠢的。

Because most people go about changing their lives in the completely wrong way. They create these resolutions because everyone else does – 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.

因为大多数人改变人生的方式从一开始就错了。他们之所以制定这些新年计划，只是因为别人都在做——我们在一种“身份与地位的比较游戏”中赋予它表面的意义——但这些计划并不满足真正改变所需要的条件。真正的改变要深刻得多，远不只是说服自己“今年我要更自律、更高效”这么简单。

If you're one of these people, I'm not here to talk down on you (I tend to be a bit harsh in my writing). I’ve quit 10x more goals than I’ve achieved. 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.

如果你正是这样的人，我并不是来贬低你的（虽然我的写作风格有时会比较犀利）。我放弃过的目标数量是我真正实现的目标的十倍以上。我认为对大多数人来说，这其实是很正常的。但一个事实依然成立：人们尝试改变人生，却几乎每次都彻底失败。

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.

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.

不过，尽管我觉得新年计划很愚蠢，但认真反思你不喜欢、甚至厌恶的生活，始终是明智的——因为这能帮助你把自己推向一个好得多的方向，我们后面会谈到这一点。

所以，无论你是想开始创业、重塑身材，还是想冒险去追求更有意义的人生，并且不想在两周之后就放弃，我都想分享7个你很可能从未听过的观点——关于行为改变、心理学和效率提升——帮助你在2026年真正做到这些。

This will be comprehensive.

This isn’t one of those letters that you read through and forget about.

This is something you will want to bookmark, take notes on, and set aside time to think about.

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.

Let’s begin.

这将是一份内容非常全面的指南。 这不是那种你读完就忘的文章。 这是你会想要收藏、做笔记、并专门留出时间深入思考的内容。

最后提供的那套方法流程（帮助你深入内心，挖掘你真正想要的人生方向）大约需要一整天时间来完成，但带来的影响会远远持续更久。

我们开始吧。

I – You aren’t where you want to be because you aren’t the person who would be there

一、你之所以没到达自己想去的位置，是因为你还不是那个能到达那里的人

When it comes to setting big goals, people tend to focus on one of the two requirements for success:

1. Changing your actions to make progress toward the goal (least important, second order)

2. Changing who you are so that your behavior naturally follows (most important, first order)

在设定宏大目标时，人们往往只关注成功所需的两个条件中的一个：

• 改变你的行为，让自己朝目标取得进展（次要因素，第二层面）

• 改变“你是谁”，让正确的行为自然而然地产生（最重要的因素，第一层面）

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.

大多数人只设定一个表层目标，在最初几周里靠打鸡血和自我激励来保持自律，然后很快又回到老样子，而且几乎不费什么挣扎。因为他们是在腐烂的地基上，试图建造一座伟大的生活大厦。

If this doesn’t make sense, let’s run through an example.

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.

如果这听起来不太好理解，我们来看一个例子。

想象一个成功的人。可以是一个身材极佳的健美运动员，一个身价数亿的创始人/CEO，或者一个极具魅力、在社交场合与人交谈时毫无焦虑感的人。

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 (there is nuance here, just entertain me for a second).

你觉得那个健美运动员需要“拼命硬撑”才能吃得健康吗？那个CEO需要靠强迫自己保持纪律，才能每天到场带领团队吗？从表面看也许像是这样，但事实是：他们根本无法想象自己用另一种方式生活。对那个健美运动员来说，真正需要“硬撑”的反而是去吃不健康的食物；对那个CEO来说，真正需要强迫自己的，是在闹钟响后还继续赖在床上，而且他们会对这种状态感到非常难受（这里当然有细微差别，你先暂时按这个逻辑理解）。

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?”

在有些人看来，我自己的生活方式也许显得有点极端、自律。但对我来说，这很自然——我这么说并不是为了和别的生活方式作对比，而是因为我真的喜欢这样生活。当我妈妈告诉我应该休息一下、出去玩一玩、放松放松时，我都会忍住不对她说：“如果我没有从中得到乐趣，我为什么还要做这些事呢？”

This next sentence may sound simple, but it is baffling how many people don't get it.

If you want a specific outcome in life, you must have the lifestyle that creates that outcome long before you reach it.

接下来这句话听起来很简单，但令人惊讶的是，很多人并没有真正理解：

如果你想在人生中获得某种特定结果，你必须在达到那个结果之前很久，就开始过上能产生这种结果的生活方式。

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, “I can’t wait until I'm done losing weight so I 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.

如果有人说他们想减掉30磅体重，我通常不会太相信。不是因为我觉得他们做不到，而是因为太多人一边说想减肥，一边又说：“等我减完肥，我就能重新开始享受生活了。”很抱歉要直说：如果你不把促使你减重成功的那种生活方式变成终身习惯，并且没有找到一个比旧习惯更有“吸引力和牵引力”的理由把你拉向新生活，那么你很快就会回到原点。到那时，你只能不开心地承认：你浪费了一个永远无法再拿回来的资源——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.

当你真正改变了自己，那些不能推动你接近目标的习惯会开始让你感到厌恶，因为你会深刻而清醒地意识到：这些行为长期累积起来，会把你的人生带向什么样的结果。你之所以还能接受现在的标准，是因为你还没有完全看清它们到底是什么，以及它们最终会把你带到哪里。我们后面会讲如何看清这一点，但需要一步步铺垫。

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“实现财务自由”“变得健康”，但你的行为却呈现出相反的结果——这是有原因的。而且原因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

二、你之所以没到达自己想去的位置，是因为你其实并不真正想去那里

Trust only movement. Life happens at the level of events, not of words. Trust movement. – Alfred Adler

“只相信行动。生活发生在事件的层面，而不是语言的层面。相信行动。”

——阿尔弗雷德·阿德勒

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“你是谁”，就必须先理解大脑是如何运作的，这样你才能开始对它进行“重新编程”。

The first step to understanding the mind is to understand that all behavior is goal-oriented. It's teleological. When you think about it, this is kinda obvious, but when we dig into it, most people don’t want to hear it.

理解心智的第一步是：所有行为都是以目标为导向的。它具有“目的性”（目的论的）。乍一想这很显然，但一旦深入展开，大多数人其实并不愿意接受这一点。

You take a step forward because you want to reach a certain location.

You scratch your nose because you want to make the itch go away.

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.

你向前迈一步，是因为你想去到某个位置。 你挠鼻子，是因为你想消除瘙痒。

这些例子很直观，但更多时候，你的目标是无意识的。举个简单的例子：当你在白天瘫坐在沙发上时，你也许没有意识到，你其实是在“消磨时间”，拖到下一个必须承担责任的时刻再行动。

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.

在更深层、更无意识、也更复杂的层面上，你甚至会去追求那些对你有害的目标，但你会用一种“社会上可以接受”的说法来为自己的行为辩护，以免显得自己很失败。

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.

例如，如果你总是拖延工作、停不下来，你可能会用“我缺乏自律”来解释。但实际上，你依然是在试图达成某个目标——就像所有行为一样。在这个情境下，你的真实目标可能是：保护自己不去面对完成作品并公开展示后可能遭遇的评价与批判。

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 sees working a dead-end job as a sign of success.

The lesson here is that real change requires changing your goals.

如果你说自己想辞掉一份没有前途的工作，却一直没有真正行动，也没有客观上的硬性阻碍，你可能会开始觉得自己不够勇敢，或者认为自己从来就不是一个“敢冒险的人”。但事实是，你正在追求另一个目标：安全感、可预期性，以及一个不会在他人眼中显得失败的理由——因为在你周围很多人看来，哪怕是没有前途的工作，也被当作一种“成功的标志”。

这里的关键启示是：真正的改变，需要你改变自己的目标。

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.

Now let’s dig a bit deeper, because if you don’t understand this, it only becomes more difficult to get out.

我指的不是再设定一个表面的新目标——很多效率方法早就把这种做法讲烂了，而且这种表层目标本身，往往是在服务某个对你有害的无意识目标。我指的是：改变你的视角。 因为目标本质上就是一种视角——是你对未来的投射，它会变成一副“感知世界的镜头”，让你更容易注意到那些有助于实现目标的信息、想法和资源。

我们再往深处挖一点。因为如果你不真正理解这一点，想走出来只会变得更难。

III – You aren’t where you want to be because you’re afraid to be there

三、你之所以没到达自己想去的位置，是因为你害怕真正到达那里

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. – Maxwell Maltz

“你需要记住的一点是：这个想法是从哪里来的、你是如何产生这个想法的，其实一点也不重要。你也许从未见过专业的催眠师，也从未被正式催眠过。但只要你接受了一个想法——无论它来自你自己、老师、父母、朋友、广告，或任何其他来源——并且你坚信它是真的，那么它对你的影响力，就和催眠师对被催眠者说的话一样强大。”

——麦克斯韦·马尔兹

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:

1. You want to achieve a goal

2. You perceive reality through the lens of that goal

3. You only notice “important” information and ideas that allows you to achieve that goal (learning)

4. You act toward that goal and receive feedback that you are progressing toward it

5. You repeat that behavior until it becomes automatic and unconscious (conditioning)

6. That behavior becomes a part of who you think you are (”I am the type of person who...”)

7. You defend your identity to maintain psychological consistency

8. Your identity shapes new goals, restarting the cycle, and if that identity is disadvantageous toward a good life, this gets bad very quick

下面说明的是：你是如何变成今天的自己，以及你将如何变成未来的自己。这就是“身份形成的结构”：

1、  你想达成一个目标

2、  你通过这个目标的“镜头”去感知现实

3、  你只会注意到那些有助于实现目标的“重要”信息和想法（这就是学习）

4、  你朝着目标行动，并从结果中获得“自己在前进”的反馈

5、  你不断重复这种行为，直到它变得自动化、无意识化（这就是条件化）

6、  这种行为变成你自我认知的一部分（“我是那种会……的人”）

7、  你会捍卫这种身份，以维持心理上的一致性

8、  你的身份又会塑造新的目标，循环重新开始；如果这个身份不利于过上更好的生活，情况会很快恶化

The unfortunate reality is that you must break the cycle between steps 6 and 7, but this process starts when you are a child.

You have the goal of survival.

一个不太乐观的现实是：你必须在第6步和第7步之间打破这个循环，但这个过程从你还是孩子的时候就已经开始了。

你最初的目标是：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.

你依赖父母来教你如何生存，所以你必须顺从。而大多数人的教育方式是通过奖赏与惩罚来进行的——如果你不接受他们的信念和价值观，就会受到惩罚。在你真正看透这一点之前，你其实并没有真正独立思考。

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.

但你的父母同样在他们一生中也经历了这一整套过程。这也是风险所在。除非他们自己打破过这种模式，否则他们的观念往往是被工业时代以来社会主流的“成功标准”所塑造的。同时，他们也继承了来自更上一代的各种条件化结果——既有好的，也有坏的。

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.

再往更深一层看：当你的基本生存需求被满足之后（在当今世界这其实相对容易，你几乎一出生就在安全环境中），你就会开始在“观念层面”或“意识形态层面”寻求生存。你也许不再为保护和繁衍身体而焦虑，但你一定会去保护和复制你的思想体系。在互联网上我们很容易看到“观念之战”，参战的其实是各种个人身份和群体身份。

When your body feels threatened, you go into fight or flight.

When your identity feels threatened, the same thing happens.

当你的身体感到威胁时，你会进入“战斗或逃跑”反应。 当你的身份感到威胁时，同样的反应也会出现。

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.

如果你强烈认同某种政治立场（正如前面所说通过那套过程形成的），当有人挑战你的信念时，你会感到被威胁。你会真实地感受到压力，在情绪上就像被人打了一巴掌。由于大多数人不会去检验自己情绪背后的真实性，人们很容易困在“回音室”里，不断强化那些既伤害自己也伤害他人的观点。

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.

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.

如果你在一个宗教氛围浓厚的家庭中长大，却没有进行独立思考，当有人威胁到你在这个“小泡泡”里的心理安全感时，你也会本能地反击和攻击对方。

当你在无意识中把自己认定为“律师”“游戏玩家”，或其他那种不会去采取行动改变人生的人时，同样的机制也会发生作用。

IV – The life you want lies within a specific level of mind

四、你想要的人生，存在于某一个特定的心智层级之中

The mind evolves through predictable stages over time.

When you’re born, you’re like a little survival sponge that absorbs whatever beliefs you can (which are heavily dictated by your culture) so that you can feel safe and secure. And if you don’t be careful, your mind may crystalize and it may make it difficult to live a meaningful life.

人的心智会随着时间按照可预测的阶段逐步发展。

当你出生时，你就像一块为了生存而不断吸收外界观念的“海绵”。你会尽可能吸收各种信念（而这些信念在很大程度上由文化环境所决定），以便获得安全感与稳定感。如果不够警觉，你的思维模式就可能在较早阶段“固化”，从而让你更难过上有意义的人生。

This has been documented enough in models like Maslow’s Hierarchy, Greuter’s stages of ego development, Spiral Dynamics, and Integral Theory, each building off of one another, but it’s also not difficult to observe in society.

这一点已经在多个理论模型中被充分研究和记录，例如：马斯洛需求层次理论、自我发展阶段理论（Greuter）、螺旋动力学，以及整合理论（Integral Theory）——这些模型彼此衔接、层层递进。而在现实社会中，这种阶段性发展也并不难观察到。

I’ve talked about these many times, and synthesized them into my own

Human 3.0 model with various AI prompts to uncover your level of development and a path forward (open in a tab to read after if you'd like), but here’s the 80/20 of the 9 stages of ego development as a refresher (because repetition helps reveal things you didn’t notice before, and there are new people reading these letters):

我之前多次谈到这些模型，并把它们整合成了我自己的“Human 3.0”模型，还结合了多种 AI 提示词，用来帮助识别一个人的发展阶段以及下一步成长路径（如果你愿意，可以之后再单独查看）。不过这里先给出“自我发展九个阶段”的80/20精要版，作为一个回顾（因为重复有助于你发现之前忽略的内容，而且也有新读者在看这些信件）：

1. Impulsive — No separation between impulse and action. Black and white thinking. I.e. A toddler hits when angry because the feeling and the behavior are the same thing.

冲动型（Impulsive） —— 冲动与行动之间没有分离，非黑即白的思维方式。 例：幼儿生气就打人，因为情绪和行为在他那里是同一件事。

1. Self-Protective — The world is dangerous and you learn to look out for yourself. I.e. A kid learns to hide report cards, lie about chores, and figure out what adults want to hear.

自我保护型（Self-Protective） —— 世界是危险的，你学会优先保护自己。 例：孩子开始藏成绩单、为家务撒谎、琢磨大人想听什么话。

1. Conformist — You are your group and its rules feel like reality itself. I.e. Someone who genuinely cannot fathom why anyone would vote differently than their family or group.

从众型（Conformist） —— 你等同于你的群体，群体规则就像现实本身。 例：一个人完全无法理解为什么有人会投票给和自己家庭或圈子不同的对象。

1. Self-Aware — You notice you have an inner life that doesn’t match the exterior. I.e. Sitting in church and realizing you’re not sure you believe what everyone around you seems to believe, but not knowing what to do with that feeling yet.

自我觉察型（Self-Aware） —— 你开始意识到自己的内在体验与外在表现并不一致。 例：坐在教堂里时突然意识到自己其实并不确定是否真的相信周围人所相信的东西，但还不知道该如何面对这种感觉。

1. Conscientious — You build your own system of principles and hold yourself accountable to them. I.e. Leaving your family’s religion after careful study and adopting a personal philosophy you can defend, or building a career plan with clear milestones because you believe the right effort yields the right results.

尽责型 / 原则型（Conscientious） —— 你建立自己的原则体系，并用它来要求自己。 例：经过深入研究后离开家庭原有的宗教体系，形成一套能自我辩护的个人哲学；或制定清晰里程碑的职业规划，因为你相信正确的努力会带来正确的结果。

1. Individualist — You see that your principles were shaped by context and start holding them more loosely. I.e. Realizing your political views have more to do with where you grew up than objective truth, or noticing that your ambitious career goals were really about earning your father’s approval.

个体主义型（Individualist） —— 你意识到自己的原则也受环境塑造，因此不再把它们看得绝对。 例：意识到自己的政治观点很大程度来自成长环境而非绝对真理；或发现自己强烈的事业野心其实是为了获得父亲的认可。

1. Strategist — You work with systems while aware of your own involvement in them. I.e. Leading an organization while actively questioning your own blind spots, or engaging in politics knowing your perspective is partial and shaped by bias you can’t fully see.

战略型（Strategist） —— 你在系统中行动，同时清楚自己也是系统的一部分。 例：在领导一个组织的同时，持续反思自己的认知盲点；参与公共事务时，明知自己的视角带有无法完全消除的偏见。

1. Construct-Aware — You see all frameworks, including your identity, as useful fictions. I.e. Holding your spiritual beliefs with metaphorically not literally, knowing the map is not the territory, or watching yourself play the role of “founder” or “thought leader” with a kind of gentle amusement.

建构觉察型（Construct-Aware） —— 你把所有框架（包括“自我身份”）都视为有用但非绝对的建构。 例：以隐喻而非字面方式看待自己的精神信念，明白“地图不是领土”；或带着一种温和的幽默感，看着自己扮演“创始人”或“思想领袖”的角色。

1. Unitive — Separation between self and life dissolves. I.e. Work, rest, and play feel like the same thing. There’s no one left who needs to become something, just presence responding to what arises.

整合统一型（Unitive） —— 自我与生命之间的分离感消融。 例：工作、休息与玩乐不再被清晰区分；不再执着于“我要成为什么样的人”，而是以临在状态回应当下发生的一切。

For most people reading this, I would assume you hover between 4 and 8, which is a huge gap. Those closer to 8 are reading this are doing so to either learn something or pass time in a non-destructive way. Those closer to 4 are really looking for a change. You feel like you are meant for more, but you can’t make sense of everything yet, because there’s obviously a lot at play.

对于正在阅读这段文字的大多数人来说，我会推测你大致处在第4到第8阶段之间——这本身就是一个很大的跨度。更接近第8阶段的人，往往是出于学习或以非破坏性的方式打发时间而阅读这些内容；更接近第4阶段的人，则是真正渴望改变——你隐约觉得自己本该拥有更多可能，但一时还理不清头绪，因为显然有很多复杂因素在同时起作用。

The good thing is, it doesn’t really matter what stage you are in, because moving through any of them follows a pattern.

好消息是：无论你处在哪个阶段，其实都没那么关键，因为跨越这些阶段本身遵循着相似的成长模式。

V – Intelligence is the ability to get what you want out of life

五、所谓“智力”，就是从人生中得到你真正想要的能力

The only real test of intelligence is if you get what you want out of life. – Naval Ravikant

“衡量智力的唯一真正标准，就是你是否从人生中得到了你想要的东西。”

——纳瓦尔·拉维坎特（Naval Ravikant）

There is a formula for success.

One ingredient is agency.

One ingredient is opportunity (which many people like to mistake as “privilege” - because they the other ingredients).

The last ingredient is intelligence.

成功是有一个“公式”的。

其中一个要素是：行动主导力（agency，自主推动与采取行动的能力） 一个要素是：机会（opportunity） —— 很多人误把它简单叫作“特权”，因为他们忽略了其他要素 最后一个要素是：智力（intelligence）

If you have high agency but low opportunity, it doesn’t matter how likely you are to act toward a goal, because it isn’t a goal that will bear much fruit.

If you have opportunity and agency but low intelligence, then you will never be fully able to benefit from that opportunity.

如果你行动力很强，但机会很少，那么不管你多愿意朝目标行动，这个目标本身也很难结出丰硕成果。 如果你有机会，也有行动力，但智力不足，那么你就无法真正把机会转化为成果。

First, we’ve talked about agency before here. In terms of opportunity, I can’t tell you to change your physical location, but if you don’t see the abundance of digital opportunity right in front of you, I don’t know what to tell you.

前面我们已经谈过“行动主导力”。至于机会，我没法直接让你改变所处的地理环境，但如果你看不到眼前铺天盖地的数字化机会，那我也确实无话可说了。

With that said, I want to focus on what intelligence is in the context of these two other ingredients and this letter. For that, we look to cybernetics.

接下来，我想结合前两个要素，以及这封信的主题，来谈谈这里所说的“智力”到底指什么。为此，我们要借助一个概念：控制论（Cybernetics）。

Cybernetics comes from the greek word kybernetikos which means “to steer” or “good at steering.”

It’s also known as “the art of getting what you want.”

So, if Naval’s definition of intelligence is getting what you want out of life, understanding cybernetics helps you do that much faster.

“控制论”来自希腊词 kybernetikos，意思是“善于操控方向”或“善于掌舵”。 它也被称为：实现目标的艺术。

如果按照纳瓦尔对智力的定义——“从人生中得到你想要的结果”——那么理解控制论能让你更快做到这一点。

Cybernetics illustrates the properties of intelligent systems.

• To have a goal.

• Act toward that goal.

• Sense where you are.

• Compare it to the goal.

• And act again based on that feedback.

控制论描述了“智能系统”的基本特征：

• 设定一个目标

• 朝目标采取行动

• 感知自己当前所处的位置

• 与目标进行对比

• 根据反馈再次调整行动

You can judge intelligence based on the system’s ability to iterate and persist with trial and error.

一个系统是否“智能”，可以通过它基于试错不断迭代并持续推进的能力来判断。

A ship blown off course that corrects toward its destination. A thermostat sensing a change in heat and turning on. The pancreas excreting insulin after blood glucose spikes.

被风吹偏航线但会不断修正方向驶向目的地的船； 感知温度变化后自动启动的恒温器； 血糖升高后分泌胰岛素的胰腺。

What does this have to do with getting what you want out of life?

Everything.

这些和“从人生中得到你想要的东西”有什么关系？

一切都有关系。

Acting, sensing, comparing, and understanding the system from a meta-perspective is fundamental to high intelligence (with the definition we are using here).

High intelligence is the ability to iterate, persist, and understand the big picture.

The mark of low intelligence is the inability to learn from your mistakes.

行动、感知、比较、并从更高层次理解整个系统——这是高智力（在本文采用的定义下）的核心特征。

高智力 = 能够迭代、坚持、并理解整体格局。 低智力 = 无法从错误中学习。

Low-intelligence people get stuck on problems rather than solving them. They hit a roadblock and quit. Like a writer who fails to build a readership and quits because they lack the ability to try new things, experiment, and figure out a process that works for them (to think that there isn’t an effective process you can create is verifiably false, no matter your limiting beliefs, hence being low intelligence.)

低智力的人会被问题卡住，而不是去解决问题。他们遇到阻碍就放弃。就像一个写作者没能建立读者群就直接放弃，因为他们缺乏尝试新方法、做实验、建立适合自己流程的能力。（认为“根本不存在有效方法”这种想法，本身就是可以被证明为错误的——无论你的限制性信念多强——这正是低智力的体现。）

High intelligence is realizing any problem can be solved on a large enough timescale. The reality is that you can achieve any goal you set your mind to.

高智力意味着：在足够长的时间尺度上，任何问题都可以被解决。现实是，只要你持续投入心力，你可以实现任何你真正下定决心的目标。

Intelligence is realizing that there is a series of choices you can make which lead to achieving the goal you want. You understand that ideas are hierarchical and that you can’t go from papyrus to Google docs in one fell swoop. Even if that goal is impossible right now, you simply don’t have the resources – which may be invented over the next few years – to achieve that thing.

智力还意味着：你明白通往目标存在一系列可选择的步骤。你理解“想法与技术是分层递进的”，不可能一步从纸草文稿直接跃迁到 Google Docs。即使某个目标当下无法实现，也只是因为你暂时没有所需资源——而这些资源可能会在未来几年被创造出来。

When I talk about “goals,” and as I will continue repeating, I am not speaking from the typical lens of self-help, although that’s a helpful lens to adopt at times.

I am speaking from the lens of teleology or the Greek kosmos – that everything serves a purpose. That everything is a part of a greater whole.

当我谈“目标”时——而且我会反复强调——我并不是完全从传统励志或自助视角在说，尽管那个视角有时也有帮助。

我更多是从“目的论（teleology）”与希腊“宇宙秩序（kosmos）”的视角在说：万事万物皆有其用途，都是更大整体的一部分。

Goals determine how you see the world.

Goals determine what you consider “success” or “failure.”

You can try to “enjoy the journey,” but if you pursue the wrong goal, you will not enjoy it.

目标决定你如何看世界。 目标决定你如何定义“成功”与“失败”。

你可以努力“享受过程”，但如果你追逐的是错误的目标，你不会真正享受它。

Your mind is the operating system for reality.

That system is composed of goals.

For most people, those goals are assigned to them. Programmed like lines of code in your psyche.

Go to school. Get the job. Get offended. Play victim. Retire at 65.

你的心智就是现实的“操作系统”。 而这个系统是由“目标”构成的。

对大多数人来说，这些目标并不是自己设定的，而是被灌输的——像一行行代码被写进你的心理程序：

去上学。找工作。动不动就被冒犯。扮演受害者。65岁退休。

A known path that doesn’t work.

这是一条众所周知、但并不好用的路径。

To become more intelligent, you must:

• Reject the known path

• Dive into the unknown

• Set new, higher goals to expand your mind

• Embrace the chaos and allow for growth

• Study the generalized principles of nature

• Become a deep generalist

想要变得更“聪明”（按本文定义），你需要：

• 拒绝那条既定路径

• 主动进入未知领域

• 设立新的、更高层级的目标来扩展心智

• 接纳混沌，并允许自己成长

• 学习自然界的通用原理

• 成为“深度通才”（deep generalist）

I understand this may not be the traditional definition of intelligence, but that sequence of steps leads to an extraordinary level of connections in your brain, leading to what we would observe as an intelligent person. Pair that with agency and you've got a winner.

That leads us into the next section perfectly.

我知道这不是传统意义上的“智力定义”，但这套步骤会在你大脑中建立极其丰富的连接结构，从外在表现来看，这正是我们所说的“聪明人”。再加上行动主导力，你就具备了成功者的核心条件。

这也正好引出下一部分内容。

VI – How to launch into a completely new life (in 1 day)

六、如何在一天之内开启一段全新的人生

The best periods of my life always came after a period of getting absolutely fed up with the lack of progress I was making.

How do you dig into your mind?

How do you become aware of your conditioning?

How do you reach profound insights and truths that change the trajectory of your life?

Through the simple, but often painful act of questioning.

我人生中最好的阶段，几乎都出现在我对自己长期没有进展感到彻底厌倦之后。

你如何深入自己的内心？ 如何觉察那些塑造了你的“条件化模式”？ 如何获得能真正改变人生轨迹的深刻洞见与真相？

答案是：通过一种简单却常常令人痛苦的行为——不断追问。

Something that so few people do, and you can tell by how they speak or give their thoughts on a specific topic. Questioning is thinking, and very few people do it.

真正会提问的人很少。你从他们说话和表达观点的方式就能看出来。提问本身就是思考，而真正思考的人并不多。

I want to give you a comprehensive protocol that you can use every year to reset your life and launch into a season of intense progress. This protocol helps you ask the right questions.

These questions will cover the macro to the micro: where you want to be, what you need to do to get there, and what you can do immediately to start moving the needle toward that reality.

This will require one full day to complete, so I recommend you follow along with the exact protocol. You will need a pen, paper, and an open mind.

我想给你一套完整的方法流程，你可以每年用一次，用来“重启人生”，进入一个高速进步的新阶段。这套流程的核心，是帮你问对问题。

这些问题会从宏观到微观展开： 你想去哪里 → 需要做什么 → 现在立刻可以做什么来推动改变。

这需要你用完整的一天来完成。我建议你严格按流程来。准备好：一支笔、一张纸，以及一个开放的心态。

When I observe patterns in people who successfully flip their identity, it happens fast after a build up of tension. Specifically, I’ve noticed 3 phases that people tend to go through.

1. Dissonance – They feel like they don’t belong in their current life, and become sufficiently fed up with their lack of progress.

2. Uncertainty – They don’t know what comes next, so they either experiment or get lost and feel worse.

3. Discovery – They discover what they want to pursue and make 6 years of progress in 6 months.

So, our goal with this protocol is to help you reach the point of dissonance, navigate through uncertainty, and discover what it truly is that you want to achieve, so much so that the clarity is overwhelming and distractions no longer hold their weight.

当我观察那些成功“重塑身份”的人时，我发现这个转变往往在长期压抑之后迅速发生，通常会经历三个阶段：

• 失调期（Dissonance） —— 感到与当前生活格格不入，对停滞不前感到厌倦

• 不确定期（Uncertainty） —— 不知道下一步是什么，于是开始试验，或迷失并更焦虑

• 发现期（Discovery） —— 找到真正想追求的方向，在6个月内取得过去6年的进展

这套流程的目标就是：帮你进入“失调感” → 穿越“不确定” → 完成“发现”，让清晰度强到足以压过干扰。

This protocol is structured so that it can be completed in one day. In the morning, you do a psychological excavation to uncover your own hidden motives. During the day, you prompt yourself with interrupts to keep you out of autopilot and contemplate your life. At night, you synthesize the insights into a direction you will start to move in tomorrow.

I cannot guarantee that this will work for everyone, because I cannot guarantee that everyone reading this is in the right chapter of their own story that would make these points impactful. You can’t place the climax at the start of the book and expect it to be interesting.

整套流程可以在一天内完成：

早晨，你进行一次心理挖掘，以揭示自己隐藏的动机。

白天，你通过一些提示打断自己，脱离自动导航模式，认真审视你的生活。

夜晚，你将所获得的洞察整合成一个方向，并从明天开始朝着它迈进。

我不能保证对所有人都有效——不是每个人都正好走到人生中适合触发这些洞见的章节。一本书如果一开头就是高潮，也不会精彩。

Part 1) Morning – Psychological Excavation – Vision & Anti-Vision

第一部分）早晨——心理挖掘——愿景与“反愿景”

First we must create a new frame, or lens of perception, for your mind to operate from.

This is like creating a new shell, leaving your old one, and slowly growing into it over time. It won’t feel like it fits at first. That’s a good thing.

我们首先要为你的大脑建立一个新的认知框架与观察镜头。

这就像换一个新壳，先脱离旧壳，再慢慢长进去。一开始会不适应——这是好事。

Set aside 15-30 minutes (the length of one YouTube video... you can do it) to think about and answer these questions. Do not attempt to outsource this contemplation to AI. I want you to break past the limiter that is on your mind. If you can’t answer these immediately, come back to them later.

1. What is the dull and persistent dissatisfaction you’ve learned to live with? Not the deep suffering but what you’ve learned to tolerate. (If you don’t hate it, you will tolerate it)

2. What do you complain about repeatedly but never actually change? Write down the three complaints you’ve voiced most often in the past year.

3. For each complaint: What would someone who watched your behavior (not your words) conclude that you actually want?

4. What truth about your current life would be unbearable to admit to someone you deeply respect?

Those questions are meant to make you aware of the pain in your current life. Now, we need to turn those into what I call an “anti-vision,” which is a brutal awareness of the life you do not want to live. That way, you can use that negative energy to aim your efforts in a positive direction and act from a place of intrinsic motivation.

留出15–30分钟，认真书写回答以下问题。不要用AI代答。 你要亲自突破自己的思维上限。答不出来可以稍后再回来看。

• 你长期忍受的、持续存在但不算剧烈的那种不满是什么？（不够讨厌，就会继续容忍）

• 过去一年你反复抱怨却从未真正改变的三件事是什么？

• 对每条抱怨：如果别人只看你的行为（不听你的话），会认为你真正想要什么？

• 关于你当前的生活，有什么真相是你不敢对一个非常尊敬的人承认的？

这些问题是为了让你直面现实中的痛点。接下来，把它们转化为“反愿景”——对你不想要的人生的清醒而残酷的认识，用负向能量为正向行动提供动力。

1. If absolutely nothing changes for the next five years, describe an average Tuesday. Where do you wake up? What does your body feel like? What’s the first thing you think about? Who’s around you? What do you do between 9am and 6pm? How do you feel at 10pm?

如果未来五年什么都不变，描述一个普通周二：你在哪里醒来？身体感觉如何？第一个念头是什么？谁在身边？9点到18点做什么？晚上10点感受如何？

1. Now do it but for ten years. What have you missed? What opportunities closed? Who gave up on you? What do people say about you when you’re not in the room?

再写十年版本：你错过了什么？哪些机会关闭了？谁对你失望了？你不在场时别人怎么评价你？

1. You’re at the end of your life. You lived the safe version. You never broke the pattern. What was the cost? What did you never let yourself feel, try, or become?

在人生终点回看：你选择了最安全的版本，从未打破模式。代价是什么？你从未允许自己去体验、尝试、成为的是什么？

1. Who in your life is already living the future you just described? Someone five, ten, twenty years ahead on the same trajectory? What do you feel when you think about becoming them?

谁正在活成你刚才写下的那种未来？比你早5年、10年、20年的人？想到成为他们你有什么感觉？

1. What identity would you have to give up to actually change? (”I am the type of person who...”) What would it cost you socially to no longer be that person?

若要真正改变，你必须放弃哪个身份标签？（“我是那种会……的人”）社交代价是什么？

1. What is the most embarrassing reason you haven’t changed? The one that makes you sound weak, scared, or lazy rather than reasonable?

你迟迟不改变的最难堪原因是什么？那个让你显得软弱、害怕或懒惰的原因？

1. If your current behavior is a form of self-protection, what exactly are you protecting? And what is that protection costing you?

如果你现在的行为是在“自我保护”，你在保护什么？代价又是什么？

If you answered those truthfully, and if you are in the right chapter of your life, you will feel a deep sense of dis-ease and possibly disgust for how you are currently living. Now, we need to orient that energy in a positive direction. We need to create a minimum viable vision, because your vision is like a product. It starts out unclear, but with time and experience, it grows stronger and more potent.

若你如实回答了这些问题，并且正处于人生中适合做出改变的阶段，你可能会对当前的生活方式感到一种深深的不安，甚至厌恶。现在，我们需要将这种能量导向积极的方向。我们需要建立一个最小可行性愿景——因为你的愿景就像一件产品。起初它或许模糊不清，但随着时间和经验的积累，它会变得愈发清晰、有力。

1. Forget practicality for a minute. If you could snap your fingers and be living a different life in three years, not what’s realistic, what you actually want? What does an average Tuesday look like? Same level of detail as question 5.

2. What would you have to believe about yourself for that life to feel natural rather than forced? Write the identity statement: “I am the type of person who...”

3. What is one thing you would do this week if you were already that person?

Answer all of those first thing in the morning tomorrow.

1. 暂时抛开实际限制。 如果你能打个响指，在三年后过上一种不同的生活 —— 无关现实可能，只关乎你内心真正的渴望 —— 那会是怎样的？一个普通的星期二会是怎样的情景？请像回答第五个问题时那样，描述到同样具体的细节。

2. 要让那种生活感觉自然而非勉强，你必须对自己抱有何种信念？ 请写下你的身份宣言：“我是一个……的人。”

3. 如果你已经是那样的人，这周会去做哪一件具体的事？

请在明天清晨第一件事，就是回答以上所有问题。

Part 2) Throughout The Day – Interrupting Autopilot – Breaking Unconscious Patterns

第二部分）贯穿全天 —— 打破自动导航模式——中断无意识习惯

These journaling exercises are cute, but we want real change.

Frankly, that’s not going to happen if you don’t break the current unconscious patterns that are keeping you the same.

这些日记练习或许有趣，但我们要的是真正的改变。 坦白说，如果不打破当前让你停滞不前的无意识模式，改变就永远不会发生。

Throughout the day, I want you to contemplate on everything you journaled in part one. Beyond that, I don’t want you to forget to contemplate. Please take this seriously. You aren’t going to change by doing the same thing for the rest of your life. You need to consciously force a pattern break.

在这一整天里，我希望你深入思考第一部分写下的所有内容。更重要的是，别忘了持续反思。请认真对待这件事。如果你余生都重复同样的行为，就不可能改变。你必须主动打破旧有模式。

Take the time right now to create reminders or calendar events in your phone. Include the question in the reminder or event so that you can immediately start thinking about it.

The more random and non-conflicting with your schedule there are, the better.

现在就花时间，在你的手机里设置提醒或日历事件。把要思考的问题直接写在提醒或事件里，这样你就能立刻开始思考。 提醒的时间越随机、越不干扰你的日程，效果就越好。

• 11:00am: What am I avoiding right now by doing what I’m doing?

• 1:30pm: If someone filmed the last two hours, what would they conclude I want from my life?

• 3:15pm: Am I moving toward the life I hate or the life I want?

• 5:00pm: What’s the most important thing I’m pretending isn’t important?

• 7:30pm: What did I do today out of identity protection rather than genuine desire? (Hint: it’s most things you do)

• 9:00pm: When did I feel most alive today? When did I feel most dead?

• 11:00 —— 我现在正在用手头的事逃避什么？

• 13:30 —— 如果有人拍下我过去两小时，会认为我真正想要什么？

• 15:15 —— 我在走向讨厌的人生，还是想要的人生？

• 17:00 —— 哪件最重要的事我在假装不重要？

• 19:30 —— 今天哪些行为是在保护身份，而不是出于真心？

• 21:00 —— 今天何时最有生命力？何时最麻木？

To add a bit more fuel to the fire, schedule these questions during times where you are either commuting, walking, or lying around.

• What would change if I stopped needing people to see me as [the identity you wrote in question 10]?

• Where in my life am I trading aliveness for safety?

• What’s the smallest version of the person I want to become that I could be tomorrow?

再来添一把火，把这些问题安排在上下班通勤、散步或空闲躺着的时候思考：

• 如果我不再需要别人把我看作【你在问题10里写的身份】，会发生什么改变？

• 在我的生活中，我是在哪里用活力来换取安全感？

• 明天我就可以成为的、自己想变成的那种人的最小版本是什么？

Part 3) Evening – Synthesizing Insight – Entering A Season Of Progress

第三部分)夜晚 —— 整合洞见，开启进步的新阶段

If you followed that process, I would be surprised if you didn’t have at least one profound insight that could alter the course of your life. Now, we need to make those known, integrate them into who we are, and act on them to begin solidifying our journey to a new level of mind.

如果你认真执行了前面的步骤，我相信你至少会获得一个足以改变人生轨迹的深刻洞见。现在，我们需要让这些洞见清晰可见，将其融入自我认知，并立刻付诸行动，从而巩固我们迈向新思维层次的旅程。

1. After today, what feels most true about why you’ve been stuck?

2. What is the actual enemy? Name it clearly. Not circumstances. Not other people. The internal pattern or belief that has been running the show.

3. Write a single sentence that captures what you refuse to let your life become. This is your anti-vision compressed. It should make you feel something when you read it.

4. Write a single sentence that captures what you’re building toward, knowing it will evolve. This is your vision MVP.

5. 经过今天，对于你为何一直被困住，最真实的感受是什么？

6. 真正的敌人是什么？请清晰地命名它。不是环境，不是他人。而是那个一直在幕后操纵你的内在模式或信念。

7. 写下一句话，概括你决不允许自己的人生变成的样子。这是你压缩后的“反愿景”。当你读到它时，内心应该有所触动。

8. 写下一句话，概括你正在努力构建的方向，并明白它会不断演进。这是你的“最小可行性愿景”。

Lastly, we need to create goals.

最后，我们需要设定目标。

Again, these aren’t goals that you set for the sake of achievement, because goals are just projections. They are unreliable and make you feel bound to something that will inevitably change. Instead, think of goals as a point of view. A lens that you can exchange to enter the right state of mind to perform the action that will lead away from the life you don’t want. Do not worry about some kind of finish line, because as we will find, it doesn’t exist. Enjoyment is found in progress.

请再次记住，这些目标不是为了“达成”而设，因为目标只是预测。它们并不可靠，会让你感觉被一个必然会变化的事物所束缚。相反，请把目标看作一种视角，一个你可以换上的透镜，用以进入正确的心智状态，从而采取行动，远离你不想要的生活。不要担心某种“终点线”，因为我们会发现，它并不存在。真正的乐趣在于进步本身。

1. One-year lens: What would have to be true in one year for you to know you’ve broken the old pattern? One concrete thing.

2. One-month lens: What would have to be true in one month for the one-year lens to remain possible?

3. Daily lens: What are 2-3 actions you can timeblock tomorrow that the person you’re becoming would simply do?

4. 一年期透镜：一年后，哪一件具体的事情成真，能让你确信自己已经打破了旧模式？

5. 一个月期透镜：一个月后，哪一件事成真，才能让上述“一年期透镜”保持可能性？

6. 每日透镜：明天，你可以为哪2-3个行动安排固定时间？这些是你正在成为的那个人自然而然会去做的事。

That was a lot.

Hopefully it was helpful.

But we have one last piece to lock it all in.

Stick with me.

内容很多。 希望对你有所帮助。 但为了让这一切真正落地，我们还有最后一步。 请跟我继续。

VII – Turn Your Life Into A Video Game

七、把你的人生变成一场“电子游戏”

The optimal state of inner experience is one in which there is order in consciousness. This happens when psychic energy—or attention—is invested in realistic goals, and when skills match the opportunities for action. The pursuit of a goal brings order in awareness because a person must concentrate attention on the task at hand and momentarily forget everything else. – Mihaly Csikszentmihalyi

“最佳的内在体验状态，是意识处于有序状态的时候。这种状态会在注意力（心理能量）被投入到现实可行的目标上，并且个人能力与行动机会相匹配时出现。对目标的追求会让意识变得有序，因为一个人必须把注意力集中在手头任务上，并在短时间内忘记其他一切。”

——米哈里·契克森米哈赖

You now have all of the components that lead to a good life.

Now, it may be helpful to organize all of your insights into one coherent plan. Pull out a new page and write down these 6 components:

• Anti-vision – What is the bane of my existence, or the life I never want to experience again?

• Vision – What is the ideal life that I think I want and can improve as I work toward it?

• 1 year goal – What will my life look like in 1 year time, and is that closer to the life I want?

• 1 month project – What do I need to learn? What skills do I need to acquire? What can I build that will move me closer to the one year goal?

• Daily levers – What are the priority, needle-moving tasks that bring my project closer to completion?

• Constraints – What am I not willing to sacrifice to achieve my vision from the ground up?

现在，你已经具备了通往良好人生所需要的全部关键要素。

接下来，把你的洞见整理成一个清晰一致的行动方案会很有帮助。拿出一张新纸，写下这6个部分：

反愿景（Anti-vision） —— 什么样的人生是我最不想再经历的？什么是我人生中最大的痛点与灾难版本？

愿景（Vision） —— 我理想中的人生是什么样？在实践过程中可以不断优化的方向是什么？

一年目标（1 year goal） —— 一年之后我的生活具体会变成什么样？是否明显更接近理想人生？

一月项目（1 month project） —— 为了靠近一年目标，我需要学什么？获得哪些技能？做出什么具体成果？

每日杠杆（Daily levers） —— 每天哪些“真正推动进度”的关键任务最优先？

约束条件（Constraints） —— 为了从零构建理想人生，有哪些东西是我绝不愿意牺牲的？

Why is this so powerful?

为什么这套结构如此强大?

Because these components literally create your own little world. If you are meant to pursue this hierarchy of goals at this stage of your life, you will have no other option but to become obsessed. You will feel the pull to something greater. You will not see anything else as an option.

因为这六个部分会为你构建一个“属于你自己的小世界”。如果在人生的这个阶段，你真的适合追求这一整套目标层级结构，你几乎会不可避免地产生一种专注甚至痴迷的投入感。你会感受到一种更宏大的牵引力，会觉得除此之外别无选择。

You turn your life into a video game.

Because games are the poster child for obsession, enjoyment, and flow states. They have all the components that lead to focus and clarity, so if we reverse engineer what those components are, we can live in a state of deeper enjoyment, less distractions, and more success.

你会把人生变成一场游戏。

之所以用“游戏”作类比，是因为游戏最容易让人进入沉浸、专注与心流状态。游戏天然具备带来清晰感与投入感的全部要素。如果我们把这些要素反向拆解，就能在现实生活中创造更高的专注度、更少的分心和更强的成就感。

Your vision is how you win. At least until the game evolves.

Your anti-vision is what’s at stake. What happens if you lose or give up.

Your 1 year goal is the mission. This is your sole priority in life.

Your 1 month project is the boss fight. How you gain XP and acquire loot.

Your daily levers are the quests. The daily process that unlocks new opportunities.

Your constraints are the rules. The limitations that encourage creativity.

• 愿景 = 通关方式（你如何赢得这场游戏——直到版本升级）

• 反愿景 = 失败代价（如果你放弃或失败，会发生什么）

• 一年目标 = 主线任务（当前人生的核心优先级）

• 一月项目 = Boss战（获取经验值与关键资源的阶段战斗）

• 每日杠杆 = 日常任务（每天推进进度、解锁机会的行动）

• 约束条件 = 游戏规则（限制反而激发创造力）

All of these act as a concentric set of circles, like a forcefield, that guard your mind from distractions and shiny objects.

The more you play the game, the stronger this force becomes, and soon enough it becomes who you are, and you wouldn’t have it any other way.

– Dan

这些元素会像一圈圈同心圆，形成一个“心智防护场”，帮你挡住干扰与各种诱人的“闪光物”。

你越持续参与这场“游戏”，这个防护场就越强。很快，这不再只是一个计划，而会变成你的一部分——而你也不会再想回到从前那种状态。

参考资料：

1、https://www.bilibili.com/opus/1166584396883427349

2、https://x.com/thedankoe/status/2010751592346030461