77 Lesson in 77 中文版
一切始于愿景、保持好奇。
原文：77 Life Lessons From Arnold Schwarzenegger
1. Everything starts with vision. You have to see it before you can achieve it. You will never regret the time you spend to develop a very clear vision. When I say clear, I mean so clear that it plays in your mind like a movie. Before I stepped on a bodybuilding stage, I saw myself standing on the podium holding the trophy. It was like a memory — one that just hadn't happened yet.
一切都从愿景开始。在实现之前，你必须先看到它。你永远不会后悔花时间去发展一个非常清晰的愿景。当我说清晰时，我的意思是它在你脑海中像电影一样播放。在我登上健美舞台之前，我就看到自己站在领奖台上，手握奖杯。这就像一个还未发生的记忆。
2. Put down your phone. Let your mind wander. I had all the time in the world. We didn't have a television. We didn't even have a telephone. My only escape from boredom was disappearing into my own thoughts and dreams. I was lucky. You aren't. You have a machine in your pocket that can tell you everything about the world. Put it down. Don't let it tell you who you want to be. Let your mind do that.
放下手机。让思绪随意游荡。我有的是时间。当时我们没有电视，甚至没有电话。我唯一的消遣方式就是沉浸在自己的思绪和梦想中。我很幸运。而你却不是。你口袋里有一台能告诉你世界上一切的机器。放下它。不要让它告诉你你想成为谁，让你的思维去决定。
3. If you don't see your vision right away, there is absolutely nothing wrong with you. It's normal. You need to explore, try new things, read, meet new mentors, learn. You need to…
如果你没有立刻看到你的愿景，这完全没有问题。这是正常的。你需要探索，尝试新事物，阅读，遇见新导师，学习。你需要……
4. Be curious. Read books. Read magazines. Watch documentaries. Find a subject that gets you going and dive in as deep as you can. If your vision isn't clear, curiosity is your best bet. Even when it becomes clear, never stop learning.
保持好奇心。读书、读杂志、看纪录片。找到一个让你感兴趣的主题，并尽可能深入。如果你的愿景不清晰，好奇心是你最好的帮手。即使当愿景变得清晰，也不要停止学习。
5. Decide who — not what — you want to be. Make your vision a part of your identity. Don't say, "I want to be fit." Say, "I want to be the type of person who can keep up with my kids and grandkids," or "I want to be the person who everyone looks at on the beach."
决定你想成为谁，而不是你想做什么。让你的愿景成为你的一部分。不要说 “我想保持健康”，而要说 “我想成为一个能跟得上我的孩子和孙子的人”，或者 “我想成为海滩上所有人都注视的人”。
6. Don't worry about your motivation sounding silly. When I talk to people in the gym, I hear all kinds of motivations. Some people get motivated to prove their naysayers wrong. Some people get motivated to look good for potential partners. Nothing that keeps you moving forward is too silly.
不要担心你的动机听起来很傻。当我在健身房与人交谈时，我听到各种各样的动机。有些人被激励去证明怀疑他们的人是错的，有些人被激励是为了在潜在伴侣面前看起来更好。任何能让你前进的动机都不算傻。
7. Make sure you know the why behind your next move. I hear from people all the time, "I'm finishing college, and I don't know what I want to do yet, so I'm going to law school or graduate school." There are fantastic reasons to go into debt for law school or grad school, but you better know who you want to be. If you want to be the next great constitutional lawyer protecting democracy in front of the Supreme Court, or if you want to fight for justice for underserved people, I could go on and on. If you know why you want to continue your education, your tuition becomes an investment. But if you don't have the "why" yet, suddenly, that debt isn't an investment but a burden. Instead of doing something that fulfills you, you'll spend your life doing whatever it takes just to pay those bills.
确保你知道下一步行动背后的原因。我经常听到有人说，“我快要大学毕业了，还不知道自己想做什么，所以我要去法学院或研究生院。” 为了法学院或研究生院负债是有很好的理由的，但你最好知道你想成为什么样的人。如果你想成为下一位在最高法院前捍卫民主的伟大宪法律师，或者为弱势群体争取正义，我可以说很多理由。如果你知道为什么要继续深造，那么学费就成了一种投资。但如果你还不知道 “为什么”，那这种债务突然就不再是投资，而是负担。与其做一些让你感到满足的事情，你会花一生的时间去做任何能还清这些账单的工作。
8. I hear from a lot of people in their 40s and 50s who have a great family and have found success in their profession, but they still feel that they are missing something. They always ask me if it's time to look for a new vision. I tell them before they leave behind their job, spend some time giving back. Volunteer to coach kid's sports. Tutor at an after-school program. Feed people at a homeless shelter. Find some way to give back. I think that 40 to 50-year-old itch isn't always a sign that you need to change your life completely. Often, I think it's your mind realizing that you've become successful, and you have a responsibility to help others because…
我听到很多四五十岁的人，他们有一个很好的家庭，并且在职业上取得了成功，但他们仍然觉得自己缺少了一些东西。他们总是问我是否该寻找新的愿景了。我告诉他们，在离开工作之前，花点时间回馈社会。志愿教孩子们的运动项目。在课后辅导项目中担任导师。在无家可归者收容所喂食。找到一些方式回馈社会。我认为，四五十岁时的那种痒痒感并不总是意味着你需要完全改变你的生活。通常，我认为这是你的心灵意识到你已经成功了，并且你有责任去帮助别人，因为……
9. None of us make it alone. I am not a self-made man, even though I came to America without any money. Claiming I made it on my own would mean disrespecting my parents, the mentors and early coaches, the training partners and friends like Franco, and every single person who reached out and gave me a hand when I needed it. No matter who you are, someone helped you or laid the groundwork for you along the way. Once you accept that, you can see the tremendous responsibility that comes with it. You have a duty to help the next generation.
没有人能独自成功。即使我来到美国时一无所有，我也不是自我成就的人。声称我靠自己成功是对我父母、导师和早期教练、训练伙伴和像弗朗哥这样的朋友以及每一个在我需要时伸出援手的人不尊重。无论你是谁，总有人在一路上帮助过你或为你铺路。一旦你接受了这一点，你就能看到随之而来的巨大责任。你有义务帮助下一代。
10. Your vision will grow and change throughout your life. I love the story of Sir Edmund Hillary, the first person to climb Mount Everest. The press asked him about the view at the top, and he told them that he saw another peak he'd never seen before and started planning how he'd climb that mountain. When you find success, more doors will open. You can find yourself passionate about something you would have never imagined 20 years earlier. Because the truth is…
你的愿景会在你的一生中成长和变化。我喜欢埃德蒙・希拉里爵士的故事，他是第一个登上珠穆朗玛峰的人。记者问他顶峰的景色如何，他告诉他们他看到了另一座从未见过的山峰，并开始计划如何攀登那座山。当你取得成功时，更多的门会向你敞开。你可能会发现自己对二十年前从未想象过的事情充满激情。因为事实是……
11. The joy is not in the victory or in standing at the top of the mountain. The joy is the work that gets you there. If you think that the success you envision is the key to happiness, you're going to be very disappointed when you achieve it. Once you learn to love the work, you'll never have to worry about being happy or fulfilled because there is always work to be done.
快乐不在于胜利或站在山顶上。快乐在于将你带到那里的工作。如果你认为你设想的成功是幸福的关键，那么当你实现它时，你会非常失望。一旦你学会了热爱工作，你就永远不必担心是否幸福或充实，因为总有工作要做。
12. Reps, reps, reps. You might think you only do reps in the gym, but repetitions are the key to life. Whether you want to improve at speaking in public or reading books or just eating better, you will need to do reps. Whatever you work at, it becomes easier and less uncomfortable with every rep you do.
反复练习，反复练习，反复练习。你可能认为你只是在健身房进行重复练习，但重复是生活的关键。无论你想在公众演讲、阅读书籍或只是更好地饮食方面有所提升，你都需要进行反复练习。无论你在做什么，每次练习都会让它变得更容易、更少不适。
13. Discomfort isn't a sign to stop, it's a sign to keep going. Being uncomfortable means you are growing. In the gym, your muscles and strength don't grow from the first 10 easy, fast reps. They grow from the last 2-3 hard and slow reps. It's the same with everything in life. Learning something new isn't supposed to be easy. Doing something you've never done before will always be hard.
不适并不是停止的信号，而是继续前进的信号。感到不适意味着你在成长。在健身房里，你的肌肉和力量不是从前十个轻松、快速的重复练习中增长的，而是从最后 2-3 个艰难、缓慢的重复练习中增长的。生活中的一切也是如此。学习新事物不应该是容易的。做一些你从未做过的事情总是很难。
14. If you can make discomfort your friend, you will find that most limits you've placed on yourself or others have placed on you are totally fake.
如果你能让不适成为你的朋友，你会发现你给自己设定的大多数限制，或别人给你设定的大多数限制都是假的。
15. Start small. Do one rep of something that takes you out of your comfort zone every day. The more reps you do, the easier it will become to be comfortable being uncomfortable.
从小事做起。每天做一件让你走出舒适区的事情。你做的重复练习越多，越容易适应不适。
16. There is nothing more comfortable than sitting on the couch watching some great TV. But nobody ever changed their life or changed the world from their couch.
没有什么比坐在沙发上看好看的电视更舒服的了。但没有人曾经坐在沙发上改变了他们的生活或改变了世界。
17. Train your mind and your body. The Romans had a saying: Mens sana in corpore sano. A healthy mind in a healthy body. One of my earliest mentors, the first person to really encourage my weightlifting dreams, was a local politician named Fredi Gerstl. Fredi supported our weightlifting club and helped us get the equipment that we needed. All he asked for in return was that we train our minds as much as we trained our bodies. He gave us the classic Greek and Roman texts and talked through them with us. Since he encouraged our physical training, we were more than willing to train our minds with him. There is also a lesson in that…
训练你的心智和身体。古罗马人有一句话：“Mens sana in corpore sano”，意思是 “健康的心智寓于健康的身体中”。我的早期导师之一，第一位真正鼓励我举重梦想的人，是一位名叫弗雷迪・格斯特尔的地方政治家。弗雷迪支持我们的举重俱乐部，并帮助我们获得了所需的设备。他要求的回报只是我们像训练身体一样训练我们的心智。他给我们提供了经典的希腊和罗马文献，并与我们一起讨论。因为他鼓励我们的身体训练，我们非常愿意与他一起训练心智。这其中也有一个教训……
18. If you want to help others, meet people where they are. If Fredi had acted like the other adults in our town and discouraged our weightlifting and bodybuilding, he would have never had the same impact on us. When we have kids or people we mentor, it can be easy to disrespect whatever they're passionate about because we don't understand it. Resist that temptation. Find common ground. You are most likely to have an impact with someone who wants to listen to you.
如果你想帮助别人，就从他们所在的地方开始。如果弗雷迪像我们镇上的其他成年人一样，反对我们的举重和健美，他就不会对我们产生同样的影响。当我们有孩子或导师时，由于我们不理解他们的热情，我们很容易对他们所热衷的事情不屑一顾。抵制这种诱惑。找到共同点。你最有可能影响那些愿意听你讲话的人。
19. You are going to fail. If you do it right, you will fail over and over throughout your life. Accept it now. Failure is a crucial part of success. No one ever lifted 500 pounds without failing over and over. Don't be afraid of failure. Like discomfort, make failure your friend.
你会失败。如果你做得对，你一生中会反复失败。现在就接受这一点。失败是成功的关键部分。没有人曾经在没有反复失败的情况下举起 500 磅的重量。不要害怕失败。像不适一样，让失败成为你的朋友。
20. If you don't love failure, how can you love success? It's the failures and the struggles that give our success meaning. Why would you care about winning if you didn't know what it felt like to lose?
如果你不爱失败，怎么能爱成功？正是失败和奋斗赋予了我们的成功意义。如果你不知道失败的感觉，你怎么会在乎胜利？
21. Many people overestimate the risk of failure and let their fear hold them back. In most cases, if you really assess the risk, you'll see that your fear is overblown. If you fail to get the promotion you want, you won't be homeless. You'll just be right where you are right now. If the furthest you can fall is your current status quo, what are you afraid of?
很多人高估了失败的风险，并让恐惧阻碍了他们的前进。大多数情况下，如果你真正评估风险，你会发现你的恐惧是夸大的。如果你没有得到想要的升职，你不会无家可归，你只是还在原地踏步。如果你最糟的结果只是回到现在的状态，那你到底在怕什么？
22. Your mind will also exaggerate the embarrassment of failure. It's important to be honest with yourself about this. First, very few people will know you failed. Second, anyone who knows you failed and takes joy in it — schadenfreude — wasn't going to cheer for your success anyway, so why do you care what they think?
你的心智也会夸大失败的尴尬。诚实地面对自己很重要。首先，知道你失败的人寥寥无几。其次，那些知道你失败并幸灾乐祸的人本来就不会为你的成功喝彩，那么你又何必在意他们的看法呢？
23. There will always be people who doubt you, who root against you. Let them. You have your vision, and you know the work it will take to bring the vision from your mind into the real world. So ignore the naysayers.
总会有人怀疑你，反对你。就让他们去吧。你有自己的愿景，你知道要实现这个愿景需要做些什么。所以，忽略那些唱反调的人。
24. Or, if it helps you, use them as fuel. Do the work to prove them wrong.
(接上一条) 忽略那些唱反调的人，或者如果这些人对你有所 “帮助”，就把他们当作动力。努力工作来证明他们是错的。
25. You will find out throughout your life that your own mind can be your greatest enemy. It can be your biggest naysayer. Learning to overcome yourself is much more important than learning to overcome anyone else. Your mind will seek comfort. It will ask why you don't just stay in bed, under the covers, when you wake up before the sun to train or to work. It will tell you that you might fail, so why even try? You need to learn to shut it off.
你会发现，在你的一生中，你的心智可能是你最大的敌人，它可能是你最强的反对者。学会战胜自己比战胜任何人都重要。你的心智会追求舒适，它会在你天不亮就起床训练或工作时问你，为什么不躺在床上继续睡？它会告诉你，你可能会失败，那为什么还要尝试呢？你需要学会关掉这些声音。
26. There are times for thinking, and there are times to be a machine. I start every day like a machine. Everything is on automatic pilot. I wake up, I make coffee, I feed all of my animals, then I drink my coffee, get on my bike, and ride to the gym to train. I don't turn my brain on until I've biked to breakfast after the gym.
有些时候需要思考，而有些时候你得像台机器。我每天一开始就像机器一样，所有的事情都是自动驾驶。我醒来，煮咖啡，喂养我的动物们，然后喝咖啡，骑上自行车去健身房训练。直到我骑车到早餐的地方，我的大脑才开始运转。
27. Build your own routine. We all have different goals and different visions. But create an hour or two every day where you don't need an ounce of brainpower and everything happens on autopilot.
建立你自己的日常习惯。我们每个人有不同的目标和愿景。但每天给自己安排一两个小时，不需要费心思，一切都在自动进行。
28. Think of life like a play, and it will ease your mind when you're challenged or when someone stands in your way. When I had a rival in bodybuilding, or when Hollywood agents told me I would never make it as a leading man, I never got angry with them. I told myself they were playing a role. Every story needs a villain. So why should I waste my energy being upset at the villains in my story? Instead, I could use that energy to beat them.
把生活想象成一场戏，这会在你遇到挑战或有人挡道时让你放松心情。当我在健美界有对手，或者当好莱坞经纪人告诉我我永远无法成为主角时，我从未对他们生气。我告诉自己，他们只是扮演了一个角色。每个故事都需要一个反派。那我为什么要浪费精力去对反派生气呢？相反，我可以用这股能量去打败他们。
29. A lot of people think that I've been successful because I'm like a machine who charges toward my goals with no emotions. That couldn't be further from the truth. I laugh, I cry, I love feeling my emotions.
很多人认为我之所以成功，是因为我像台没有情感的机器一样朝着目标冲刺。事实完全不是这样。我会笑，会哭，我喜欢感受自己的情感。
30. Don't bottle anything up. When you feel grief, let it out. When you feel love, let it out. Anything you hold in and bottle up will eventually find a way out, and the longer you wait, the bigger the pressure becomes. Don't let it become an explosion.
不要把任何情感憋在心里。当你感到悲伤时，把它表达出来。当你感到爱时，把它表达出来。任何你压抑和封存的东西最终都会找到释放的方式，而且你等待得越久，压力就会越大。不要让它变成一次爆发。
31. Tell people what they mean to you now. I've always hated that everybody stands up at a funeral and gives a beautiful eulogy but they didn't share those thoughts when the person could hear them! I started a new tradition. You might not know this, but every newspaper pre-writes the obituaries for well-known people. Some newspapers have even asked to interview me for my own obituary! It sounds morbid, but it gave me an idea. When one of my dear friends was facing terminal cancer, I knew that I would write a eulogy. Instead of waiting, I did it early. I was able to share it with her before she left us. It was so meaningful that I've done the same thing for friends and mentors who are getting older. Trust me — tell them what they mean to you now, and you won't regret it. Don't save your thoughts until it's too late for them to hear them.
现在就告诉别人他们对你意味着什么。我一直讨厌在葬礼上大家站起来说着美丽的悼词，却没有在那个人还能够听到的时候分享这些想法！我开始了一个新的传统。你可能不知道，每家报纸都会为知名人士预先写好讣告。有些报纸甚至问我是否愿意接受采访，写一篇关于我自己的讣告！这听起来有点病态，但却给了我一个想法。当我一位亲爱的朋友面对末期癌症时，我知道自己会写一篇悼词。但我没有等，而是提前写了下来，我能够在她离开我们之前与她分享。它如此有意义，以至于我也为那些年长的朋友和导师做了同样的事情。相信我 —— 现在就告诉他们你对他们的看法，你不会后悔。不要等到他们无法听到时才表达你的想法。
32. One thing you learn as you get older is that none of us will get to live forever. It sucks. The older you get, the more death you see. Parents, siblings, friends, mentors. It can seem cruel that the reward for living a long life is outliving so many people that made your life what it is. But I've always found comfort in realizing that none of the people who die are gone. They're with us every day. I once heard a pastor at a church say that they're like ships sailing out of the harbor. Yes, at some point, as they get past the horizon, we can't see them anymore. But that doesn't mean they're gone. I don't think we ever lose the people who pass away. They stay with us every day, in our memories, but also in the way they shaped our lives.
随着年龄的增长，你会学到的一件事是，我们没有一个人能活到永远。这很糟糕。你年纪越大，看到的死亡就越多。父母、兄弟姐妹、朋友、导师。长寿的回报是活得比那些塑造你生活的人更久，这似乎很残酷。但我总能找到安慰，因为我意识到那些去世的人并没有真正离去。他们每天都在我们身边。我曾听一位教堂的牧师说过，他们就像航行出港的船只。是的，当他们越过地平线，我们再也看不到他们了。但这并不意味着他们消失了。我不认为我们会失去那些去世的人。他们每天都与我们同在，在我们的记忆中，也在他们塑造我们的生活方式中。
33. Do it now. No, this isn't just a Predator quote. This is advice to do what you can right now. It will save you a lot of stress throughout your life. My partner in the Arnold Classic and my mentor, Jim Lorimer, gets the credit for this advice. We were sitting in his office, planning one of the early Arnold Classics, and he mentioned a sponsor we needed to call. Like a good student, I made a note in my notebook. Jim said, "What are you doing?" and I told him, "Duh, I'm writing on my to-do list to call the guy." Jim said, "Arnold, the phone is right there. Just do it now, and you don't have to write anything down." This lesson has saved me from a lot of to-do lists and a lot of stress throughout my life. When something can be done immediately, just get it done. Don't write it down. Clear it from your plate, and you never have to think about it again. So many people walk around with to-do lists filled with items like "call a plumber, call the insurance company, make a doctor's appointment," and if they just did those things, they wouldn't need to stress about them. Do it now.
现在就做。这不仅仅是《铁血战士》中的台词。这是建议你现在就做你能做的事情，它会让你在生活中减轻很多压力。我的 Arnold Classic 搭档和导师 Jim Lorimer 给了我这个建议。当时我们坐在他的办公室里，策划其中一个早期的 Arnold Classic，他提到我们需要打电话给一个赞助商。像个好学生一样，我在笔记本上记了一条。Jim 问我，“你在做什么？” 我告诉他，“嗯，我在待办事项清单上写下要给那个人打电话。”Jim 说，“Arnold，电话就在那儿，现在就打，不用写任何东西。” 这个教训让我避免了许多待办事项和生活中的压力。当某些事情可以立即完成时，直接做就好了。不要写下来。把它从你的待办事项清单中划掉，你再也不用担心它了。很多人总是带着满满的待办事项清单，比如 “打电话给水管工，打电话给保险公司，预约医生”，如果他们直接去做这些事情，他们就不会为此感到压力了。现在就做。
34. Treat the world as your laboratory and your work as an experiment. In my very young days, when someone trained differently than me, I had a tendency to call it Mickey Mouse. But, I was always willing to try it out. I remember Vince Gironda, who owned one of the biggest bodybuilding gyms in LA, showed me this side-lying deltoid exercise with a light dumbbell. Of course, I called it Mickey Mouse, but then I did a bunch of sets to test it for myself. The next day, I couldn't move my arms. They were so sore that the Mickey Mouse exercise became a staple for me. It is very easy to look at someone who thinks differently or does things differently than you and just decide they're wrong. That's the comfortable path. Why not just try their way? What's the worst that can happen? If you act like you're a scientist doing an experiment instead of like a televangelist who knows it all, then you'll confirm some of your beliefs, but you'll also challenge others and learn new ones.
把世界当作你的实验室，把工作当作实验。在我年轻的时候，当有人用不同于我的方式训练时，我倾向于称之为 “米老鼠训练法”。但我总是愿意去尝试。我记得 Vince Gironda，他拥有洛杉矶最大的健美健身房之一，向我展示了用轻哑铃做侧卧三角肌训练。当然，我称之为 “米老鼠训练法”，但我做了一堆组数来测试它。第二天，我的手臂根本无法动弹。它们酸痛得厉害，以至于 “米老鼠训练法” 成了我的标配。很容易看到有人思考或做事的方式与你不同，就断定他们是错的。这是最舒服的选择。为什么不试试他们的方式呢？最糟糕的情况是什么？如果你像科学家做实验一样行事，而不是像一个自以为无所不知的电视传教士，那么你不仅会证实自己的一些信念，还会挑战其他信念并学习新的东西。
35. Surround yourself with people who think differently than you. In the age of social media, it's easier than ever to build your own chamber and protect yourself from ideas you don't agree with. Don't do it. When I became Governor, I appointed almost as many Democrats as Republicans to be part of my administration. Some of the Republicans I appointed were much more conservative than I was. I appointed more women than any Governor before me and more minorities. I didn't do that so people would praise me. I did that because I know how a white Republican man thinks. I don't need people to tell me that. I need people around me to fill in my blind spots because the job isn't to be the Governor of all the white Republican men in California. The job was to be the Governor for 40 million Californians who all think differently and come from different backgrounds. Having people who thought differently than me around the table helped create lively debates, and those debates resulted in out-of-the-box ideas to serve the people. If you're only talking to people who agree with you, you're missing out on at least 50% of the brainpower available.
与那些思维方式与你不同的人为伴。在社交媒体的时代，比以往任何时候都更容易建立自己的 “回音室” 并保护自己不受那些与你观点不一致的想法影响。不要这么做。当我成为州长时，我任命的民主党人几乎和共和党人一样多成为我政府的一部分。我任命了一些比我更保守的共和党人。我任命的女性比之前任何一位州长都多，少数族裔也更多。我这样做并不是为了获得赞扬。我这样做是因为我知道一个白人共和党男人是怎么想的。我不需要别人告诉我这些。我需要身边的人来填补我的盲点，因为我的工作不是成为加州所有白人共和党男人的州长，而是成为 4000 万加州人的州长，他们都有不同的想法，来自不同的背景。让那些思维方式不同于我的人参与决策，有助于激发有活力的辩论，这些辩论产生了非同寻常的点子来为人民服务。如果你只和那些与你意见一致的人交谈，那你就错过了至少 50% 的可用脑力。
36. Don't fall for the "Yes Man" trap. The more successful you become, the more people will want to massage your ego. Your true friends and mentors and advisors will be willing to push back. Encourage it. Every big decision can benefit from debate. In fact…
不要掉入“Yes Man (好好先生)”的陷阱。你越成功，你身边的 yes-man 会越迎合你的自尊心，而不是给你真诚的建议。原因是当一个人越来越成功时，周围就会出现越来越多的人想要奉承他，但真正的朋友、导师和顾问会敢于提出反对意见。“yes-man”只会让你沉浸在自我满足中，而无法看到自己的盲点，最终可能导致错误的决策。你越成功，就越多人想要奉承你。你真正的朋友、导师和顾问会愿意挑战你的观点。鼓励他们这样做。每一个重要的决定都可以从辩论中受益。事实上…
37. Do a "murder board" before your big decisions. I do this for any big interview, press tour, or appearance. You can do it before job interviews or presentations. Get together a couple of people you trust. Tell them to ask you every single question they can possibly imagine. Hard questions, crazy questions. Answer them. When you have trouble with one, talk through it with them, and then try it again. This way, when it's time for the real thing, nothing can take you by surprise. I told you: reps, reps, reps.
在做重大决策之前，做一次 “谋杀板” 训练。我在任何大采访、新闻发布会或公开亮相之前都会这么做。你也可以在面试或演讲之前这样做。找几位你信任的人，让他们问你能想到的所有问题。难题，疯狂的问题。然后作答。如果有一个问题让你感到困惑，就与他们讨论，然后再试一次。这样，当真正面对时，没有什么能让你感到惊讶。我告诉过你：重复，重复，再重复。
38. Sometimes, everything matters. My team sometimes makes fun of me because I will notice little things like one light bulb out of a hundred that needs to be changed or a spot on the carpet. I believe that getting the little things right is the low-hanging fruit, and if you don't do it, you risk getting sloppy and taking shortcuts when it really does matter. When you can control something, it doesn't matter how small it is. It matters because you have the power to change it. And every time you change something when you have the power, that's a rep to remind yourself you can create change. It's a rep to remind yourself the shortcuts just cheat you. It's a rep to remind yourself to get the basics right.
有时候，细节决定一切。我的团队有时会取笑我，因为我会注意到一百个灯泡中有一个需要更换，或者地毯上的一个污点。我相信把小事做好是触手可得的成果，如果你不这样做，就有可能在真正重要的时候变得马虎并走捷径。当你能控制某件事时，无论它多么微小，都是重要的。因为你有改变它的力量。而每次当你有力量改变某件事时，这就是一次提醒自己可以创造改变的机会。这也是一次提醒自己，走捷径只会欺骗自己。提醒自己把基础做好。
39. Sometimes, nothing fckin' matters. There are other times that my team makes fun of me because I am so relaxed. We will come to someone else's event where I'm supposed to speak, and they'll tell me they're sorry, but we don't know when I'll be on stage. I say, "It doesn't fckin matter." Because it doesn't. We don't have control. Trying to control something we can't will only make all of us stressed out, and that won't help anybody.
有时候，什么都无所谓。还有些时候，我的团队取笑我，因为我太放松了。我们会去参加别人的活动，我本来要演讲，但他们会告诉我，很抱歉，我们不知道你什么时候上台。我会说，“无所谓。” 因为真的无所谓。我们无法控制。试图控制我们无法控制的事情只会让我们所有人感到压力，这对任何人都没有帮助。
40. In fact, most of the time, nothing matters. Focus on the basics. Focus on what you can control. Nothing else matters. I will have people who have never worked out in their life come up to me and ask, "Should I do a push-pull split, or a bodybuilding split, or full body workouts?" I say, "It doesn't matter. Anything is more than you're doing now. Just do something." People will ask about supplements to help their diet when all they eat is processed food. It doesn't matter. Get the basics right!
事实上，大多数时候，什么都不重要。专注于基础，专注于你能控制的事情。其他的都不重要。有人会找我，从未锻炼过的人会问我，“我应该做推拉分离训练，还是健美分离训练，或者是全身锻炼？” 我会说，“没关系。任何训练都比你现在做的更多。只要开始就好。” 有人会问关于补充剂的问题来帮助他们的饮食，而他们的饮食全是加工食品。无所谓。先把基础打好！
41. Don't major in the minor. There are so many people who worry about the last 5% so much that they never start working on the first 95%. Which supplements should I take? Which workout is optimal? Which diet is best? If you haven't gotten the basics in order — training routinely and eating mostly real food — you're wasting your time. Approximately 95% of your results will come from a basic foundation of training and good food.
不要本末倒置。很多人总是纠结于最后的 5%，以至于从未真正开始做前 95% 的工作。我该吃什么补剂？哪种锻炼最有效？哪种饮食最好？如果你还没有打好基础 —— 坚持训练和吃主要是天然食物 —— 那么你就是在浪费时间。大约 95% 的结果来自于良好的训练和饮食基础。
42. Don't optimize. Just start. Stop your research. It's how you procrastinate. Most of the time, we all know what we need to do. This is where our brains become our enemies. Instead of just starting, our brains tell us we need to research and find the perfect plan, so instead of doing some squats and pushups and drinking a protein shake, we can sit in front of a screen reading about the perfect diet while eating a donut.
不要追求完美优化。立即开始。停止你的研究，这是你拖延的方式。大多数时候，我们都知道自己需要做什么。这时我们的思维会变成敌人，而不是直接开始行动，大脑告诉我们需要研究并找到完美的计划，所以我们会坐在屏幕前一边读关于完美饮食的文章，一边吃甜甜圈，而不是做几组深蹲、俯卧撑并喝一杯蛋白粉。
43. Don't let perfect be the enemy of progress. I know a lot of people who will start a workout plan that's supposed to be every other day, and then as soon as something comes up and they miss a day, they give up. You're never going to be perfect. None of us are. Just accept it. Progress is about moving forward. So you can only do two workout days this week instead of three? That's still progress compared to zero workouts. Just keep moving forward.
不要让完美阻碍进步。我认识很多人，他们开始了一个隔天锻炼计划，但一旦遇到意外情况错过了一天，就放弃了。你永远无法做到完美，我们中没有人是完美的。接受这一点。进步就是向前迈进。所以这周你只能锻炼两天而不是三天？相比于零锻炼，这依然是进步。继续向前走。
44. Show up—for yourself, for others, just show up. The biggest difference between successful people and everyone else is that successful people get up over and over again when they fall and just keep showing up. Giving up has killed more dreams than failure ever will.
出现 —— 为自己，为他人，只要出现。成功人士与其他人的最大区别在于，成功人士在跌倒后会一次又一次地站起来，并且坚持出现。放弃比失败杀死的梦想还要多。
45. Follow through. Don't start things you don't finish. Follow through to the end, and then follow through and make sure everything worked. When I was Governor, there were horrible fires in San Diego, and thousands of people had to be evacuated to their football stadium. Everyone immediately felt the echoes of Hurricane Katrina in New Orleans, so even though I had total faith in my team, I got down to San Diego immediately. I went to the stadium and the other evacuation site at the fairgrounds, and I asked the people on the ground what they needed. Baby formula, diapers, cots, dialysis machines. I got on the phone and called the grocery stores and the military bases and hospitals to marshal supplies all night. The next morning, before I went to sleep, I came back, and the people who had told me what they needed were surprised to see me. I needed to hear from them that the supplies they needed had arrived. I needed to follow through. Don't assume things are finished. Make damn sure they are.
坚持到底。不要开始你完不成的事。坚持到最后，并确保一切都按计划进行。当我担任州长时，圣迭戈发生了严重的火灾，成千上万的人不得不撤离到他们的足球场。每个人立即感受到了新奥尔良飓风卡特里娜的回声，所以尽管我对我的团队充满信心，我还是立即赶到了圣迭戈。我去了体育场和另一个在展览场的疏散地点，询问现场的人们需要什么。婴儿配方奶粉、尿布、床铺、透析机。我整晚打电话给杂货店、军事基地和医院，组织物资。第二天早上，在我准备睡觉前，我回到了现场，那些告诉我他们需求的人惊讶地看到我。我需要亲耳听到他们需要的物资已经到达。我需要坚持到底。不要以为事情已经完成。确保它们真的完成了。
46. Don't do half-reps. It hurts me every time I see someone in the gym doing a lat pulldown or a curl or a bench press halfway. Sure, they can do a lot of reps. But if they half-ass their basic exercises, what else are they half-assing? When you cheat an exercise, you only cheat yourself. Whatever you do, go all out. Otherwise, you'll always have to wonder what would have happened if you gave it a full effort.
不要做半套动作。每次看到有人在健身房做引体向上、弯举或卧推只做到一半时，我都会感到心痛。当然，他们可以做很多重复动作。但如果他们在基本动作上偷工减料，还有什么是他们在偷工减料的？当你作弊锻炼时，你只是在欺骗自己。不论你做什么，全力以赴。否则，你总会好奇，如果你全力以赴，结果会是什么样子。
47. There is no magic pill. Believe me. I've been around the fitness industry for 60 years of trends and fads and shortcuts.
没有灵丹妙药。相信我。我在健身行业已经经历了 60 年的趋势、潮流和捷径。
48. The only shortcut is doing something the right way the first time so that you don't waste any time on the shortcuts.
唯一的捷径就是第一次就把事情做对，这样你就不会浪费时间在寻找捷径上。
49. Sell, sell, sell. No matter what you do in life, you need to learn to sell. Whether you have a product or whether you are the product, we all have to sell something. Become comfortable with selling.
销售，销售，再销售。不论你生活中做什么，你都需要学会销售。无论你是拥有一款产品还是你本身就是产品，我们都必须销售某样东西。习惯销售。
50. Like it or not, EVERYONE has to sell, People tell me, "Arnold, I'm a teacher, I don't need to sell anything." Bullshit! You need to sell those students on why they should listen to you. You have to sell the principal on why they should hire you.
不管你喜欢与否，每个人都必须销售。有人对我说：“阿诺德，我是老师，我不需要销售任何东西。” 胡说！你需要向学生推销为什么他们应该听你的。你必须向校长推销为什么他们应该聘用你。
51. The first step in sales isn't talking. It's listening. You need to know your customer. What are their needs? What are their dreams? Learn to ask questions and then really, truly listen to the answers. That's how you find the message that will connect.
销售的第一步不是说话，而是倾听。你需要了解你的客户。他们的需求是什么？他们的梦想是什么？学会提问，然后真正倾听他们的答案。这就是你找到与他们连接的信息的方式。
52. Speak to their heart first, not their mind. If you can develop an emotional connection with someone and understand their feelings, you are already a step ahead of the person who is going to bombard them with logic. There is a time for the logic, but first, get into the heart so the brain is ready to hear your arguments.
首先要打动他们的心，而不是他们的头脑。如果你能与某人建立情感联系并理解他们的感受，你就已经比那些只用逻辑轰炸他们的人领先了一步。逻辑有其用武之地，但首先要进入他们的心灵，这样他们的大脑才会准备好听你的论据。
53. Even when you aren't selling, listening is a superpower. I love that old adage that God gave us two ears and one mouth, so we should listen twice as much as we talk. So many people just want to feel like someone cares. And you never know what you can learn. When I'm working on a movie set, I try to listen to all of the different crew members. I once learned all the challenges of cleaning up all of the waste a film production creates. It was fascinating! Train your curiosity muscle by listening to people as often as you can.
即使你不在销售，倾听也是一种超能力。我喜欢那句老话，上帝给了我们两只耳朵和一张嘴，所以我们应该听的比说的多两倍。很多人只是想感受到有人关心你，而你永远不知道你能学到什么。当我在电影片场工作时，我试着听取所有不同工作人员的意见。我曾经学到了电影制作过程中清理废物的所有挑战，这太有趣了！通过倾听人们的声音来锻炼你的好奇心肌肉。
54. You might think that talking is the best way to open up doors, but listening opens more doors than you would guess. I'm like a sponge. I love to soak up information and stories and advice. I think this is why I've had the opportunity to meet people like Nelson Mandela, Mikhail Gorbachev, and every President since I came to this country. People can sense when you want to listen, and it makes them want to share.
你可能认为说话是打开大门的最佳方式，但倾听比你想象的更能打开更多的门。我像海绵一样，喜欢吸收信息、故事和建议。我认为这就是为什么自从我来到这个国家后，我有机会见到像纳尔逊・曼德拉、米哈伊尔・戈尔巴乔夫以及所有总统的人们。人们可以感知到你想倾听，这让他们愿意分享。
55. Learn to change gears. No matter what you do, you will hit barriers and obstacles. In the gym, in weight loss, in your personal and professional life, a life without obstacles doesn't exist. If you're prepared, and you can change gears and adapt, you can find a way to keep moving forward.
学会换挡。不管你做什么，你都会遇到障碍和困难。在健身房、减肥、个人和职业生活中，没有障碍的生活是不存在的。如果你做好了准备，能够换挡并适应，你就能找到继续前进的方法。
56. If you're too set in your ways, you might find the opposite. Picture a car stuck in mud. If you keep running the engine and turning the tires, the car just gets deeper and deeper into the mud. It's the same way when you hit an obstacle, and you keep trying the same thing over and over. Learn to adapt.
如果你固守己见，结果可能适得其反。想象一辆陷在泥中的车。如果你继续发动引擎并转动轮胎，车只会越来越深地陷入泥中。当你遇到障碍时，你一直重复同样的方法也是如此。学会适应。
57. Talk to yourself. Seriously. Self-talk gets me through hard times. It makes me my best self. It keeps me from losing my temper. I can't tell you how many times I started to get very frustrated, and I've said, "Arnold, relax." Or, "Arnold, stop being a brat." Learn to talk to yourself. Trust me.
和自己对话。自我对话帮助我度过了艰难时刻。它让我成为最好的自己。它让我不至于发脾气。我无法告诉你有多少次我开始感到非常沮丧，然后我对自己说：“阿诺德，放松。” 或者 “阿诺德，别像个小孩子一样。” 学会和自己对话。相信我。
58. Develop a sense of humor. People love to laugh. They like being around funny people. You might think you're either funny or you're not. That's not true. Like everything, you can get better with reps. When I wanted to get into Hollywood, I became friends with a very famous comedian, Milton Berle. I asked him to help me with comedy. Milton would write jokes for me, and then he would critique my timing. (He wasn't very gentle about it, I remember a few, "Schwarzenegger, you Nazi, you fucked it up!") The more I practiced, by getting in a joke in every TV appearance, the better I became.
培养幽默感。人们喜欢笑，喜欢和有趣的人在一起。你可能认为自己要么有趣，要么没有。这不是真的。像所有事情一样，你可以通过反复练习变得更好。当我想进入好莱坞时，我与一位非常著名的喜剧演员米尔顿・伯尔成为朋友。我请他帮助我学习喜剧。米尔顿会为我写笑话，然后他会批评我的时机（他对我可不太客气，我记得有几次他对我说：“施瓦辛格，你这个纳粹，你搞砸了！”）我越练习，在每次电视节目中都插入一个笑话，我变得越好。
59. Develop a sense of humor about yourself, too. The more you can laugh at yourself, the happier you'll be. When you fail a lift or you screw something up, practice laughing at yourself instead of beating yourself up. We all can take ourselves too seriously. One way to stress just a little less about life is to laugh at yourself instead of beating yourself up.
培养自嘲的幽默感。你越能笑对自己，你就会越快乐。当你举重失败或搞砸了某件事时，练习笑对自己，而不是自责。我们都可能把自己看得太严肃。减少生活压力的一种方式就是笑对自己，而不是责备自己。
60. Seriously, don't beat yourself up, ever. You need a lot of energy to chase a vision. Don't waste any of your energy being negative to yourself.
永远不要自责。追求愿景需要大量的能量。不要浪费你的任何能量在自我否定上。
61. But be brutally honest with yourself. When I say, "Don't beat yourself up," I don't mean that if your goal is to lose 20 pounds and you're stuck that you should ignore that you're eating dessert every day. You need to be honest with yourself without any negativity. Talk to yourself how you would talk to a friend you're concerned about. Honesty allows you to figure out a plan to move on from failures. Abusing yourself over it just burns the energy for planning and moving on.
但要对自己残酷地诚实。当我说 “不要自责” 时，我并不是说如果你的目标是减掉 20 磅而你陷入困境，你就应该忽视你每天都在吃甜点。你需要对自己诚实，但没有任何消极情绪。像关心朋友一样与自己对话。诚实能让你找出从失败中走出来的计划。自我虐待只会消耗计划和前进的能量。
62. If you ever feel stuck, pick three small things you can focus on. Make them so small it's impossible for you to fail. If your goals are to learn a new language, get in shape, and read more, write all three things on a notecard, and write "5 minutes a day." When you wake up, do 5 minutes of reading, 5 minutes of pushups and squats, and 5 minutes of language practice before you brush your teeth. Make a tally for each habit on the notecard, and keep it on your nightstand. No matter what, you get that tally every day. Even if you're about to climb into bed and you realize you didn't do all three things, you do it and then go to sleep.
如果你感到陷入困境，挑出三个你可以专注的小目标。把它们定得如此之小，以至于你不可能失败。如果你的目标是学习一门新语言、健身和多读书，把这三件事写在卡片上，并写上 “每天 5 分钟”。当你醒来时，刷牙前先做 5 分钟的阅读、5 分钟的俯卧撑和深蹲，5 分钟的语言练习。在卡片上为每个习惯做个记录，并将它放在床头。不管怎样，每天都要完成这些记录。即使你准备上床睡觉时发现自己还没有完成所有三件事，你也要做了再去睡觉。
63. Slowly grow your goals. Progressive resistance works in the gym and in life, right? After a month, take one of your goals and make it 10 minutes a day.
慢慢增加你的目标。渐进的阻力在健身房和生活中都有效，对吧？一个月后，将你的一个目标增加到每天 10 分钟。
64. Just to show you the compounding power of progressive resistance in life, if you started in January with 5-minute workouts and added 5 minutes each month, by June, you'd be training a half hour a day. It sure beats those New Year's resolutions where you commit to training 30 minutes a day and then quit after three weeks, right?
仅为展示渐进阻力在生活中的复利效应，如果你从一月开始每天锻炼 5 分钟，每个月增加 5 分钟，到六月，你就会每天训练半小时。这肯定比那些你承诺每天锻炼 30 分钟但三周后就放弃的新年决心要好得多，对吧？
65. Harness the power of small wins. The reason I say to start with small goals is that you need to learn the value of any wins. If you can start your day with three, 5-minute wins, then you're going to feel that you accomplished something. And you did! Celebrate those little wins. Because here is the reality: you need fuel. Celebrating the little wins teaches you that those little wins compound and build up.
利用小胜利的力量。我之所以说从小目标开始，是因为你需要学会珍惜每一个胜利的价值。如果你能从每天三个 5 分钟的小胜利开始，那么你会感觉自己完成了一些事情。而你确实做到了！庆祝那些小胜利。因为现实是：你需要燃料。庆祝小胜利教会你这些小胜利是可以复利积累的。
66. You need momentum, not motivation. No matter how fired up you are, motivation will run out. Believe me. I've been training for 62 years. There is no motivation that lasts that long. There are going to be days — probably soon — when you don't want to get out of bed. Those are the days when you need momentum, not motivation. You need a routine. It is going to suck. Just do it.
你需要的是动力，而不是动机。无论你多么充满激情，动机最终会消失。相信我。我已经训练了 62 年，没有什么动机能持续这么久。有些日子 —— 可能很快 —— 你会不想起床。那些日子你需要的是动力，而不是动机。你需要一个常规。虽然它可能很糟糕，但你只需去做。
67. You need patience. It takes time for little wins to build. When you look at someone successful, it's easy to imagine it happening overnight, but it's almost never true. They just kept moving forward, sometimes with big jumps, sometimes with tiny steps, and I guarantee there were days they went backward or stayed still. But the trend went upward. I see this all the time in our app. People will say, "I lost 20 pounds in the last 4 months, thank you," and other members respond, "Wow! Unbelievable!" But at the same time, you'll see people say, "I only lost a pound this week, what am I doing wrong?" Do the math. 4 months is about 18 weeks. The big transformation looks huge, but it's 1.1 pounds per month. Most people won't get excited about progress that slow — until they see what it means over 4 or 6 or 12 months. In a year, that would be 57 pounds of weight loss. Sadly, most people will never see that success because they'll be too impatient to see how small wins can build up into huge success. Be patient.
你需要耐心。小胜利的积累需要时间。当你看着一个成功的人时，很容易想象这是在一夜之间发生的，但几乎从来不是这样。他们只是不断前进，有时大步前进，有时小步前进，我保证有些日子他们会倒退或停滞不前。但总体趋势是向上的。我在我们的应用程序中经常看到这种情况。有人会说：“过去 4 个月我减掉了 20 磅，谢谢。” 其他成员会回应：“哇！难以置信！” 但与此同时，你也会看到有人说：“我这周只减了一磅，我做错了什么？” 算一下。4 个月大约是 18 周。大变化看起来很大，但它每月仅仅是 1.1 磅。大多数人不会对如此缓慢的进展感到兴奋 —— 直到他们看到 4 个月、6 个月或 12 个月后的意义。在一年内，这将是 57 磅的减重。不幸的是，大多数人永远不会看到这种成功，因为他们太不耐烦了，无法看到小胜利如何积累成巨大的成功。要有耐心。
68. Find joy, not happiness. I think one of the nicest things anybody ever said about me came from Jim Lorimer. He said, "If I needed one word to describe Arnold, it's 'joy.' When he's working, there is joy, when he's with his friends, there is joy, when he's with his family, there is joy. I've never seen someone have joy in everything they do." Now, I believe joy is different than happiness. Joy is deeper. People chase happiness, but I think they should chase joy. Happiness is fleeting. You can feel joy when you're struggling. You can feel joy when you're grieving the loss of a dear friend. Joy, to me, is having a sense of purpose. It's what gives meaning to life.
寻找快乐，而不是幸福。我认为有人说过关于我的最美好的话之一来自吉姆・洛里默。他说：“如果我需要用一个词来形容阿诺德，那就是‘快乐’。当他工作时，充满快乐；当他与朋友在一起时，充满快乐；当他与家人在一起时，充满快乐。我从未见过有人在做每一件事时都充满快乐。” 现在，我相信快乐不同于幸福。快乐更深沉。人们追求幸福，但我认为他们应该追求快乐。幸福是短暂的。当你在挣扎时，你可以感受到快乐。当你在悼念一位亲密的朋友时，你也可以感受到快乐。对我来说，快乐是有一种目标感。这就是生活的意义。
69. We don't have to be alike to inspire each other. You don't need to want to be the greatest bodybuilder of all time, a movie star, or the Governor of California to learn from me. You can use these lessons to be the best mom or dad of all time, and I'm inspired daily by all of your stories. If we all took a little more time to focus on how many people there are to potentially inspire us, we'd all realize…
我们不必相同才能互相启发。你不需要想成为有史以来最伟大的健美运动员、电影明星或加利福尼亚州州长才能从我这里学习。你可以利用这些教训成为有史以来最好的妈妈或爸爸，我每天都从你们的故事中获得启发。如果我们都花更多的时间去关注有多少人可以潜在地启发我们，我们都会意识到……
70. The world isn't as broken as your phone makes it seem. Read your social media feed. Now imagine going to a gym, or a bar, or church, and hearing people talk like that. You'd say, "It's enough already — stop fucking whining." But that's normal on social media! Get out there in the real world as often as you can. Talk to real people, not avatars. You will not find joy on social media.
世界并不像你的手机让它看起来的那样破碎。读读你的社交媒体动态。现在想象去健身房、酒吧或教堂，听人们那样说话。你会说：“够了 —— 别再抱怨了。” 但在社交媒体上，这是正常的！尽可能多地走进现实世界。与真实的人交谈，而不是虚拟形象。你不会在社交媒体上找到快乐。
71. On those days when you feel really hopeless about the world, just go and do something for someone else. Buy a sandwich for a homeless person. Trust me, the second you bring a little positivity into someone's life, you'll feel it in your own life. And you'll prove to yourself that you do have the power to make things better, even if it's for one person for a few minutes.
在那些你对世界感到绝望的日子里，去为别人做点什么。为一个无家可归的人买个三明治。相信我，当你给别人的生活带来一点积极的影响时，你会在自己的生活中感受到它。你会向自己证明，你确实有能力让事情变得更好，即使只是为一个人做几分钟。
72. When you feel down, a quick walk can always get your brain moving. Some days, I wake up, and it feels like the world is a black-and-white movie. It sucks. But when I get moving, even just a little bit, it starts to turn to color. Movement is medicine, and a 5-minute walk can save you a lot of heartache.
当你感到低落时，快速散步总能让你的大脑活跃起来。有些日子，我醒来时感觉世界像是一部黑白电影。这很糟糕。但当我开始运动，哪怕只是一点点，世界就开始变得有色彩。运动是良药，5 分钟的散步可以帮你省去很多痛苦。
73. They have a rule on airplanes that applies to life. You're supposed to put your oxygen mask on before you help anyone else. Even your kid. It sounds crazy. But I (naturally) asked about it. If you don't put yours on first, you can pass out before you can help your kid, and then everybody's screwed. When people tell me they feel selfish working on themselves, whether it's mentally or physically, I remind them of this. The more you do for yourself, the more you can help others.
飞机上有一条规则适用于生活。在你帮助别人之前，你应该先戴上自己的氧气面罩。即使是你的孩子。这听起来很疯狂，但我（自然地）问过这件事。如果你不先戴上自己的，你可能会在帮助孩子之前晕过去，然后每个人都完蛋了。当人们告诉我他们觉得为自己努力，无论是精神上还是身体上，都很自私时，我提醒他们这一点。你为自己做得越多，你就能越多地帮助别人。
74. When I say train your mind as much as your body, I mean in every way. If you injured your leg, you would go to an ortho and a PT and get the help you need. If you feel lost, depressed, or anxious, get the help you need. That isn't weakness. It's strength. It's being honest with yourself and doing the work to get better every day.
当我说像训练身体一样训练你的大脑时，我指的是各个方面。如果你受伤了，你会去找骨科医生和物理治疗师并得到所需的帮助。如果你感到迷失、沮丧或焦虑，请寻求所需的帮助。这不是软弱，而是力量。这是对自己诚实，并每天努力变得更好的表现。
75. I need to mention finding a vision one more time because it is that important. It is the real secret to a life of joy. You need a purpose, a reason to live. Take the time.
我需要再提一次找到愿景的重要性，因为它确实非常重要。这是快乐生活的真正秘诀。你需要一个目标，一个活着的理由。花时间找到它。
76. If you take nothing else from this list, please listen to this: leave the world better than you found it. That's it. If every one of us tries to live up to that simple rule, imagine the world we'll leave to our grandkids.
如果你只记住这一条，那就请记住：让世界变得比你刚来的时候更好。就是这样。如果我们每个人都努力遵守这条简单的规则，想象一下我们留给子孙后代的世界将会是什么样子。
77. Put your phone down. Seriously, this was a really long list because I'm so old. Go look around. Take a walk. Find some joy. It's out there.
放下你的手机。四处看看。去散步。寻找快乐。快乐就在外面。