There's been a controversy about whether it replicates.

關於它是否能複製，一直存在爭議。

Some of the replications have shown that if you have a lower socioeconomic status, you struggle with the Marshmallow Test.

一些複製結果表明，如果你的社會經濟地位較低，你就很難通過棉花糖測試。

I want to talk to you as well about something you mentioned earlier, which was this idea of doing difficult things.

我還想和你談談你之前提到的一件事，那就是 "做困難的事"。

That appears to be one of the key correlating factors with success in life, your ability to choose discomfort.

這似乎是人生成功的關鍵相關因素之一，即你選擇不適的能力。

I want to be really clear to say it's a skill.

我想明確地說，這是一種技能。

It's not just a personality trait.

這不僅僅是一種個性特徵。

Yeah, some people are born with a little extra reserve of willpower, or they have the discipline, or the grit, or the resilience, and it comes naturally to them.

是的，有些人天生就有額外的意志力儲備，或者他們有紀律、勇氣或韌性，這對他們來說是自然而然的事。

But this is very much a learned skill, and I think the clearest demonstration of this for me is the Marshmallow Test, which has been wildly misunderstood in the last few years.

但這在很大程度上是一門學問，我認為最能體現這一點的就是 "棉花糖測試"。

So you're familiar probably with the classic demonstration that Walter Mischel did with his colleagues, where you take four-year-olds, put a marshmallow in front of them, and you say, you can have one now, but if you're willing to wait until I come back, then you can have two.

你可能很熟悉沃爾特-米謝爾和他的同事們一起做的經典演示：把一個棉花糖放在四歲的孩子面前，然後說，你現在可以吃一個，但如果你願意等我回來，你就可以吃兩個。

And then the original finding is that the longer you can delay gratification, if a kid can wait 10 or 15 minutes for the extra marshmallow, a decade later, the better grades they get in school, there are all kinds of benefits of this delay gratification skill.

最初的發現是，你能延遲滿足的時間越長，如果一個孩子能多等 10 或 15 分鐘吃棉花糖，十年後，他們的學習成績就會越好，這種延遲滿足的技能有各種各樣的好處。

Well, in psychology recently, there's been a controversy about whether it replicates, and some of the replications have shown that if you have a lower socioeconomic status, you struggle with the Marshmallow Test.

最近，心理學界對該測試是否具有可複製性存在爭議，一些複製結果表明，如果你的社會經濟地位較低，你在棉花糖測試中就會很吃力。

It's really disappointing, but it's not at all surprising, and in fact, that was part of the original research, is if you grew up in a world of scarcity, you could not afford to wait for the second marshmallow.

這確實令人失望，但一點也不奇怪，事實上，這也是最初研究的一部分，即如果你在一個匱乏的世界裡長大，你就等不起第二塊棉花糖。

It might never come.

它可能永遠不會到來。

You didn't know if you could trust the research team to come in and bring you one, and so you didn't have the chance to practice that skill and learn the habit.

你不知道你是否能相信研究小組會來給你帶一個，所以你沒有機會練習這種技能和學會這種習慣。

But what's really interesting is if you watch kids who crush the Marshmallow Test, it's more skill power than willpower.

但真正有趣的是，如果你觀察那些通過棉花糖測試的孩子，與其說是意志力，不如說是技巧力。

What they have are simple strategies that actually make the temptation less tempting.

他們所擁有的是一些簡單的策略，實際上能讓誘惑變得不那麼誘人。

You see one kid will actually sit on...

你看，有一個孩子真的會坐在...

He sits on his hands so that he's...

他坐在自己的雙手上，這樣他就...

It's a little slower for him to reach out to the marshmallow.

他向棉花糖伸出手的速度要慢一些。

Another covers her eyes so she doesn't have to look at it.

另一個人捂住眼睛，不讓她看。

And then there's one kid who actually smushes it into a ball and starts bouncing it, so you don't want to eat that anymore.

還有一個孩子會把它捏成一個球，然後開始彈跳，所以你再也不想吃它了。

And this is why I say it's a set of skills, not just a matter of will, because if you have techniques for making discomfort less uncomfortable, then you are willing to go into many situations where you're a little bit out of your depth and say, yeah, this might be awkward, this might be embarrassing, but I'm going to learn something.

這就是為什麼我說這是一套技能，而不僅僅是意志力的問題，因為如果你掌握了讓不舒服變得不那麼不舒服的技巧，那麼你就願意去面對很多你有點力不從心的情況，並說，是的，這可能會很尷尬，這可能會很難堪，但我會學到一些東西。

And I guess, you know, for me, that was public speaking.

我想，你知道，對我來說，那就是公開演講。

You touched on giving TED Talks earlier.

您剛才提到了 TED 演講。

I would have never dreamed of standing in a red circle.

我做夢也沒想到會站在紅圈裡。

I had no business whatsoever giving a TED Talk.

我根本沒有資格發表 TED 演講。

I'm an introvert.

我性格內向。

I'm extremely shy.

我非常害羞。

I was terrified of public speaking.

我害怕公開演講。

And in one of my first lectures, a student wrote in feedback afterward that I was so nervous I was causing them to physically shake in their seats.

在我的第一次講座中，一位學生在事後的反饋中寫道，我太緊張了，導致他們在座位上發抖。

And the only way for me to get over that was to put myself continually in that situation and get used to the discomfort.

對我來說，克服這種狀況的唯一辦法就是讓自己持續處於這種狀況中，並習慣這種不適。