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In Hell Week and in SEAL training They wanna make you panicked.
地狱周和海豹突击队训练的目的是让你感到压力。
They wanna put you in a situation of stress.
让你处于一种紧张的状态。
They wanna question, why are you here?
他们想质问你为什么选择来这里？
They wanna put you in a dark spot that makes you question your own sanity.
这个队伍把你置于一个黑暗的地方，让你询问自己的内心。
And they do that very well.
在这一点上他们做得非常好。
And if you don't have the proper tools, you're gonna quit.
如果你没有适当的应对办法，你就会自动放弃。
You have to learn you have control over your own thoughts.
你必须学会可以控制自己的想法。
If you can't control your own thoughts and you have negative thoughts in there, you have to make a negative a positive to get through everything in life.
如果你不能控制自己的想法，经常出现消极的想法，那么你必须把消极的变成积极的想法。
One of the things that happens in our lives, that everybody, all the time has a conversation that's happening in their head with themselves.
在我们的生活中发生的一件事是，每个人都会在脑海中与自己对话。
And this is self-talk.
这就是自我对话。
We're always kind of talking to ourselves as we go through our lives.
在我们的生活中，我们总是在自言自语。
This self-talk is gonna happen in your life.
这种自我对话会在生活中发生。
You can't turn it off, but what you can do is, you can turn it in your favor.
你不能把它屏蔽掉，但你能做的是可以把它转为对你有利的部分。
What they taught us, my great master chief Navy SEAL, Will Gayle taught me and what Olympic athletes learn, what great elite performers learn.
这是他们以及我伟大的海豹突击队队长威尔-盖尔教给我的，也是奥林匹克运动员和伟大的精英表演者学到了。
Is that really good self-talk is often very short and very practical.
真正好的自我对话往往是非常简短和非常实用的。
So people say to themselves little things, They say, "Stay tough, good job do it again, focus."
因此，人们对自己说一些小事，说，"保持坚韧，做得好，再做一次，集中精力。"
And what you can do is through a practice of actually honing yourself talk you can actually build self-talk that helps you in those moments of great hardship and difficulty.
而你能做的是通过实际磨练自己的谈话，建立自我谈话，这能在那些巨大的困难和困境的时刻帮助你。
Hell Week is 130 hours of continuous training.
地狱周是长达130小时的连续训练。
In my first Hell Week, early on, I got injured.
在我的第一个地狱周中，我受伤了。
I got rolled back to day one week one.
我退回到第一周的第一天。
And this time they said to me, "You're only gonna get one more chance to go through.
这一次他们对我说，"你只有一次机会可以通过训练。
"No matter if you get injured, no matter what happens "only one more chance."
"不管你是否受伤，不管发生什么，"你只有一次机会"。
In this period of time, I was developing this thing called my own personal cookie jar.
在这段时间里，我正在研究这个叫做个人饼干罐的东西。
Things that went through in my life that I overcame positive things, negative things, whatever it was, I was still here.
在我的生活中经历的事情，我克服了积极的事情，消极的事情，无论面对什么，我仍然在这里。
I was overcoming them.
我正在克服它们。
So when things got hard for me, I was able to go in my mental cookie jar and remember, hey, I survived what my dad did to me.
因此，当事情对我来说很困难时，我能够进入我的心理饼干罐并想起，嘿，我从和父亲的相处中熬过来了。
Hey, I survived what the kids at school did to me, my dialogue was proper.
嘿，我熬过了和学校里的孩子们的相处，我的对话是正确的。
Even the hardest people in the world, forget who they are, when times get bad.
即使是世界上最难对付的人，当情况变得糟糕时，也会忘记自己是谁。
That mental cookie jar, is where you can go through and remind yourself, versus panicking and quitting.
有心理饼干罐，你可以通过它来提醒自己，而不是恐慌和放弃。
And usually, whatever's in front of you, isn't as big as you make it out to be.
通常，摆在你面前的东西，并不像你想象的那么大。
We start to make these very small things enormous because we allow our minds to take control and go away from us.
我们使这些非常小的事情变得巨大，因为我们允许我们的思想控制并离开我们。
We have to regain control of our mind.
我们必须重新获得对我们思想的控制。
And that's what the cookie jar is, it's gaining control of a situation that isn't that big.
这就是饼干罐的作用，它是对一个并不大的情况的控制。
Most situations in life, aren't that big and if they are that big, usually we can find the strength to handle them just through having the right mental process.
生活中的大多数情况都没有那么大，如果它们有那么大，通常我们可以找到力量来处理它们，只要有正确的心理过程。
And now, here's what's also important to keep in mind, is it self-talk only works if it's tied to real practice in the world.
还有一点很重要的是要记住，自我对话只有在与世界上的真实实践相联系时才有效。
If you go to the big game and you just start talking yourself up, you're not gonna believe your own talk because you know that you haven't actually practiced and prepared.
如果你去参加大型比赛，而你只谈论自己，你不会相信你自己的谈话，因为你知道你没有真正练习和准备。
Self-talk without discipline practice is just self-delusion.
没有条理性的实践的自言自语只是自欺欺人。
But if you're willing to practice hard and you're willing to push yourself, and at the same time, you're willing to build a mental toughness technique of having the right self-talk.
但是，如果你愿意努力练习，愿意逼迫自己，同时，你愿意建立一种拥有正确的自我谈话的心理坚韧技术。
It helps you in those moments of hardship to find a way through.
它能帮助你在那些困难的时刻找到一条出路。
I can give you a class all day long about self-talk, visualization, eating one bite at a time, arousal control.
关于自我对话、可视化、一口吃不成大胖子、唤醒控制这些，我可以讲一整天。
But if you never put yourself in a situation to actually practice these things, you're never gonna grow, how you gain mental toughness, how you become the person you wanna be is constantly facing the things that you don't wanna face.
但是，如果你从来没有把自己放在一个实际练习这些东西的环境中，你永远不会成长，你如何获得心理韧性，如何成为你想成为的人，就是不断面对你不想面对的事情。
I don't think you can get better unless you're willing to get uncomfortable.
我不认为你能变得更好，除非你愿意走出舒适区。
Having lived with someone that was a Navy SEAL, his name is David Goggins.
我和一个曾是海豹突击队的人住在一起，他的名字叫大卫-戈金斯。
The mindset was just fascinating, By the time that I invited David to come live with us, I just wasn't getting better.
我邀请大卫和我们一起生活的时候，我并没有变得更好。
I was doing the same thing every day.
我每天都在做同样的事情。
Like so many of us, wake up, go to work, come home, have dinner, repeat.
像我们许多人一样，起床、上班、回家、吃晚饭、日复一日。
I just wanted to get off autopilot.
我只是想摆脱不动脑筋的状态。
And I thought that he would be a great way to get in good shape, but also, to just mix up my routine and get better.
我认为那将是一个很好的方式来获得良好的状态，和我的日常结合起来并变得更好。
He had a motto, if it doesn't suck, we don't do it and that was his way of every day, forcing us to get uncomfortable, to figure out what our baseline was and what our comfort level was and just turning it upside down.
他有一个座右铭，如果它不难的话，我们还有什么道理来做呢，这是他每天的生活方式，那就是迫使自己走出舒适区，弄清楚我们的基线是什么，我们的舒适程度是什么，然后把它颠倒过来。
One of the things that David said to me, "When your mind is telling you you're done, "you're really only 40% done."
大卫对我说的一件事是："当你的头脑告诉你你已经完成了，"你实际上只完成了40%。"
In life like a car, a lot of cars have governors on them.
在生活中，就像一辆汽车，很多汽车上都有调速器。
Let's say the speedometer says 130 miles an hour.
比方说，速度表显示每小时130英里。
You put a governor on a car.
你在汽车上装一个调速器。
It may only go 91 miles an hour because that governor stops that car from going 130.
它可能每小时只能跑91英里，因为那个调速器阻止了这辆车跑到130英里。
We do the same thing to our brain.
我们对我们的大脑也做了同样的事情。
When our brain starts to go through suffering, pain, insecurities, when we start to feel uncomfortable with ourselves, our brain gives us a way out.
当我们的大脑开始经历苦难、痛苦、不安全感，当我们开始对自己感到不舒服时，我们的大脑会给我们一条出路。
And that way out is usually quitting or taking the easier route.
而这条出路通常是放弃或走更容易的路线。
Everybody has a wall in their mind, and it stops us from going further.
每个人的心中都有一堵墙，它阻止我们进一步发展。
Most walls have a door or a window.
大多数墙都有一扇门或一扇窗。
You have to find that.
你必须找到它。
And once you open that door or that window, you'll realize how much further you can go.
一旦你打开那扇门或那扇窗，你就会意识到自己能走多远。
And you're gonna continue hitting doors and windows along this journey, but you have to have the courage to open them up, to get to that 100%.
在整个旅程中，你会继续遇到门和窗，但你必须有勇气打开它们，以达到100%。
So it's all about having the courage and realizing that we have a governor.
因此，这关于有勇气和意识到我们有一个州长。
We have to push past that governor and past our own mind games.
我们必须推开统治者，远离我们自己的心理游戏。
People don't have limits, we put limits on ourselves.
人们的能力没有限制，只不过是人们给自己设限。
