Yes, that is what today is all about, how to speak better in the moment.

是的，這就是今天的主題，如何在當下說得更好。

My hunch is, for many of you, introducing yourselves and making small talk, at some points, was challenging.

我的直覺是，對你們中的許多人來說，在某些時候，自我介紹和閒聊是很有挑戰性的。

It's awkward, it can be uncomfortable.

這很尷尬，會讓人不舒服。

So today I want to talk about how we can think faster and talk smarter in those moments where we're put on the spot to think and act quickly.

是以，今天我想談談，在那些需要我們快速思考和行動的時刻，我們如何才能更快地思考，更聰明地說話。

We all know that speaking in planned situations, presentations, pitches, meetings with agendas, can be hard.

我們都知道，在計劃好的場合、演講、推銷、有議程的會議上發言是很困難的。

But it can be much harder to speak in the moment.

但是，當下說話可能要難得多。

And if you think about it, most of our communication happens in the moment.

仔細想想，我們大部分的交流都發生在瞬間。

It's things like making a toast, answering questions, giving feedback, introducing yourself, answering questions.

比如祝酒、回答問題、反饋、自我介紹、回答問題。

These are the things that can be very challenging for us.

這些對我們來說都是非常具有挑戰性的事情。

So today I'd like to walk you through a methodology that I developed in service of needs of our students here at Stanford.

是以，今天我想向大家介紹一種方法，這是我為滿足斯坦福大學學生的需求而開發的。

Many years ago, the deans came to me and said, we have a problem.

多年前，院長們找到我說，我們有一個問題。

The problem is this, our very bright Stanford MBA students are struggling to answer those cold call questions from their professors.

問題是，我們非常聰明的斯坦福 MBA 學生在回答教授提出的冷場問題時都很吃力。

You remember back here when people would say, what do you think?

你還記得在這裡，人們會說，你覺得呢？

And you had to respond.

你必須做出迴應。

So I did a deep dive into research in psychology, anthropology, sociology, improvisation, neuroscience, and came up with a methodology now that all Stanford MBAs within the first three weeks of their time here have an opportunity to take.

是以，我深入研究了心理學、人類學、社會學、即興表演和神經科學，並提出了一套方法論，現在，所有在斯坦福學習的前三週的 MBA 都有機會學習這套方法論。

And it turns out it helps them feel more comfortable and confident not just answering questions.

事實證明，這不僅能幫助他們回答問題，還能讓他們感覺更舒適、更自信。

But in standing up in class and giving a position, and many other situations that they find themselves in when they leave here, interviewing for jobs, giving feedback to employees, etc.

但在課堂上站起來表態，以及他們離開這裡後發現自己所處的許多其他情況中，如面試工作、給員工反饋等。

So today is going to be not just listening to me, but it's going to be participative, and we're going to start.

所以，今天不僅僅是聽我說，而是要參與其中，我們要開始了。

It's not hard.

這並不難。

Some of you look at each other going, no, what's he going to make me do?

你們有些人面面相覷，心想：不，他會讓我做什麼？

Pretty simple.

非常簡單。

I'd like you all to read this sentence.

請大家讀讀這句話。

And what's more important to me than the meaning of the sentence is I'd like for you to count the number of Fs, the letter F.

對我來說，比句子的意思更重要的是，我想讓你們數數F的個數，字母F。

How many Fs do you find?

你能找到幾個 F？

I'll give you three or four seconds to do it.

我給你三四秒時間去做。

Keep the answer quiet to yourself.

不要告訴自己答案。

How many Fs?

幾個 F？

I wish my MBA students were as quiet and thoughtful as you are right now.

我希望我的 MBA 學生都能像你現在這樣安靜、善於思考。

All right, shh, shh, shh.

好吧，噓，噓，噓。

All right, raise your hand if you found three Fs.

好了，找到三個 F 的請舉手。

How many found three?

有多少人找到了三個？

Excellent, very good.

很好，非常好。

Anybody find four?

有人找到四個嗎？

Anybody find five?

有人找到五個嗎？

How about six?

六個怎麼樣？

There are six Fs.

有六個 F。

What two-letter word ending in F did many of us miss?

我們中的許多人錯過了哪個以 F 結尾的雙字母單詞？

So why do I do this activity?

那麼，我為什麼要開展這項活動呢？

I have done this in every workshop, every keynote I ever deliver.

我在每次研討會和主題演講中都這樣做。

Why?

為什麼？

Because this is an exact analogy of what we're going to be doing here today.

因為這正是我們今天要做的事情。

Many of us miss little things that make a big difference in our communication.

我們中的許多人都會忽略一些小事，而這些小事卻會給我們的交流帶來很大的不同。

Now, the other reason I do this is 14 years ago when I first saw this, I found three, I felt really stupid, and I'd like to pass that, no, no, that's.

現在，我這樣做的另一個原因是 14 年前，當我第一次看到這個時，我發現有三個，我覺得自己真的很愚蠢，我想通過，不，不，那是。

So we're going to identify little things that make a big difference to make us more effective in our spontaneous speaking.

是以，我們要找出能讓我們的即興發言更有效的小竅門。

So I want to introduce you to a six-step methodology that we can use to become better at speaking in the moment.

是以，我想向大家介紹一種六步方法，我們可以用它來提高當下說話的能力。

And the six steps divide into two categories, mindset and messaging.

而這六個步驟又分為兩類，即心態和資訊傳遞。

The first step has to do with managing anxiety, taming the anxiety beast.

第一步是控制焦慮，馴服焦慮這頭野獸。

Most people get nervous speaking in spontaneous situations.

大多數人在自發場合發言都會緊張。

In fact, most people get nervous speaking in any high-stakes situation.

事實上，大多數人在任何高風險場合發言都會感到緊張。

We have some research that says upwards of 85% of people feel nervous in high-stakes situations, and I think the other 15% are lying.

我們有一些研究表明，85% 以上的人在高風險情況下會感到緊張，我認為另外 15%的人在撒謊。

So let me ask you this, how do you feel when you watch a nervous speaker present?

那麼，讓我問你，當你看著一個緊張的演講者演講時，你有什麼感覺？

Now, I know a few of you probably like watching people suffer, but most of us don't.

我知道你們中的一些人可能喜歡看別人受苦，但我們大多數人不喜歡。

How does it feel?

感覺如何？

Just shut out.

只是被拒之門外。

How do you feel when you see a nervous speaker present?

當你看到一個緊張的演講者在演講時，你會有什麼感覺？

Okay, so uncomfortable, empathetic, and I heard some people say, I actually feel anxious myself.

好吧，所以不舒服，感同身受，我聽到有些人說，其實我自己也感到焦慮。

I call that second-hand anxiety.

我稱之為 "二手焦慮"。

So if for no other reason we should learn to manage our anxiety so our audience can focus on us and not be distracted.

是以，如果沒有其他原因，我們應該學會控制自己的焦慮，這樣聽眾就能把注意力集中在我們身上，而不會分心。

So when it comes to managing anxiety, we have to take a two-pronged approach.

是以，在控制焦慮時，我們必須雙管齊下。

We have to manage both symptoms and sources.

我們既要控制症狀，也要控制源頭。

Symptoms are the things that we physiologically experience, what goes on in our body.

症狀是我們生理上的體驗，是我們身體裡發生的事情。

And sources are the things that initiate or exacerbate that anxiety.

而源頭就是引發或加劇這種焦慮的東西。

So I'd like to hear from some of you, what happens for you when you get nervous when you're put on the spot?

所以，我想聽聽你們中一些人的意見，當你們在現場緊張時，會發生什麼情況？

I'll start, I blush and I perspire.

我先說，我臉紅，我出汗。

What happens for some of you?

你們中有些人會怎麼樣？

Mouth goes dry, I call this plumbing reversal.

口乾舌燥，我稱之為管道逆轉。

What's normally dry gets wet and what's normally wet gets dry.

通常乾燥的地方變得潮溼，通常潮溼的地方變得乾燥。

So you get sweaty palms but dry mouth, really weird, right?

手心出汗卻口乾舌燥，很奇怪吧？

What else happens?

還發生了什麼？

Yeah, you freeze, you can't remember what to say.

是啊，你僵住了，想不起來該說什麼。

What else happens?

還發生了什麼？

Please.

請。

Yeah, you feel your heart pounding, right?

是啊，你感覺到心跳加速了吧？

Some of us get shaky.

我們中的一些人會動搖。

These are normal and natural responses to anxiety.

這些都是正常和自然的焦慮反應。

Your body sees speaking in the moment as being under threat and it invokes the fight or flight response.

你的身體會將此刻的發言視為受到威脅，從而引發戰鬥或逃跑反應。

And these are normal and natural responses.

這些都是正常和自然的反應。

But there are things we can do to address these.

但是，我們可以做一些事情來解決這些問題。

Now allow me to share a few with you.

現在，請允許我與你們分享一些經驗。

The first and best thing you can probably do is to take a deep belly breath.

你能做的第一件也是最好的一件事可能就是深吸一口氣。

The kind of breath you would take if you've ever done yoga or tai chi or qigong, a deep belly breath.

如果你練過瑜伽、太極或氣功，你就會做這種深腹呼吸。

And what's interesting is it's the exhale that's more important than the inhale.

有趣的是，呼氣比吸氣更重要。

So my rule of thumb, or shall I say my rule of lung, is you want your exhale to be twice as long as your inhale.

是以，我的經驗法則，或者說我的肺部法則是，你希望呼氣的時間是吸氣時間的兩倍。

And if you take two or three of these deep belly breaths, you'll actually reduce the rapid heart rate, the rapid breathing that causes you to speak faster, and you'll feel calmer.

如果你做兩三次這樣的腹部深呼吸，你實際上會降低快速的心率和導致你語速加快的急促呼吸，你會感覺更平靜。

So before you walk into a room where you think you might be asked for feedback or you know questions are coming, or before you unmute on that Zoom, take this deep belly breath and it will help.

所以，在你走進一個你認為可能會被問到反饋意見或你知道會有問題的房間之前，或者在你取消 Zoom 上的靜音之前，深吸一口氣，這會對你有所幫助。

Now if you get dry mouth and you know you're going into a situation where you might have to speak in the moment, drink some warm water, suck on a lozenge or chew some gum.

現在，如果你口乾舌燥，又知道自己可能要在某個場合說話，那就喝點溫水、吮吸一片潤喉糖或咀嚼一些口香糖。

Obviously you don't wanna do that while you're in the midst of speaking, but that will help reactivate those salivary glands.

很明顯，你不想在說話的時候這樣做，但這將有助於重新激活唾液腺。

If you're like me and you blush and you perspire, hold something cold in the palms of your hand.

如果你像我一樣臉紅出汗，就用手掌握住冰涼的東西。

The palms of your hand are thermoregulators for your body, just like your forehead or the back of your neck if you've ever had a fever and you put a cold compress on your head to cool down.

手掌是人體的體溫調節器，就像額頭或後頸一樣，如果你曾經發燒，就會在頭上冷敷來降溫。

Because your heart rate is going up, because your body tenses when you're stressed, you have more blood going through tighter tubes, your blood pressure goes up, and that causes you to get hotter.

因為你的心率會上升，因為你的身體在緊張時會繃緊，你會有更多的血液通過更緊的管道，你的血壓會升高，這會導致你變得更熱。

It's like you're exercising.

就像你在鍛鍊身體一樣。

So we can reduce the sweating and the blushing by cooling ourselves down.

是以，我們可以通過降溫來減少出汗和臉紅。

In fact, before I started speaking today, I was holding a cold bottle of water to help.

事實上，在我今天開始發言之前，我就拿著一瓶冷水來幫助自己。

So these are some of the things we can do to manage our symptoms of anxiety.

以上就是我們可以採取的一些控制焦慮症狀的方法。

If I didn't talk about a symptom you have, there are resources I'll share at the end of the talk that can help you find ways to manage your anxiety.

如果我沒有講到你的症狀，我會在講座的最後分享一些資源，幫助你找到控制焦慮的方法。

Now there's another side too, we have to think about sources.

現在還有另一面，我們必須考慮消息來源。

Sources are the things that initiate or exacerbate our anxiety.

焦慮源是指引發或加劇我們焦慮的事物。

There are many, let me talk about one.

有很多，讓我談一個。

Many of us are made nervous by the goal of what we're trying to achieve when we communicate.

我們中的許多人在交流時都會因為想要達到的目標而感到緊張。

My students want to get a good grade.

我的學生都想得到好成績。

The entrepreneurs I coach want to get funding.

我指導的創業者都希望獲得資金。

You might want to get a new job, or you might want to get your project supported.

你可能想換一份新工作，也可能想讓自己的項目得到支持。

So what makes you nervous is the fact that you might not achieve that goal.

所以，讓你緊張的是，你可能無法實現這個目標。

In other words, what's making you nervous is a potential negative future outcome.

換句話說，讓你緊張的是未來可能出現的負面結果。

So how do we short circuit that?

那麼，我們該如何縮短這一過程呢？

We become very present oriented.

我們變得非常注重當下。

Because if you're in the moment, by definition, you're not worried about the future.

因為如果你身處當下，顧名思義，你就不會擔心未來。

So how do we get present oriented?

那麼，我們該如何以現在為導向呢？

One way is to do something physical.

一種方法是做一些體力活。

Walk around the building before you go in for that job interview.

在去面試之前，先在大樓裡轉轉。

Another way is to listen to a song or a playlist, just like athletes do.

另一種方法是聽一首歌或一個播放列表，就像運動員那樣。

You can do what I do, I get present oriented by talking to people.

你也可以像我一樣，通過與人交談來了解現在。

Before I got up here on stage, I was talking with many of you.

在我上臺之前，我和你們中的很多人都聊過。

That helps me get present oriented.

這有助於我把握現在。

I can't engage in a conversation and be thinking about what might go wrong in my presentation or Q&A session.

我不能在參與對話的同時，還想著我的演講或問答環節可能會出什麼問題。

Start at 100 and count backwards by 17s.

從 100 開始，倒數 17 秒。

That'll get you present oriented.

這將讓你以現在為導向。

I know I'm in front of a crowd that's trying.

我知道我面對的是一群正在努力的人。

The first one's easy, 83, the next one's hard.

第一個很容易，83，下一個很難。

My favorite way to get present oriented is to say tongue twisters.

我最喜歡用繞口令來引導自己。

You can't say a tongue twister right and not be in the present moment.

繞口令說得再好，也不可能不在當下。

Some of you are going, uh-oh, that's right.

你們中有些人可能會說，啊哦，沒錯。

I'm going to ask you to say my favorite tongue twister.

我想請你說說我最喜歡的繞口令。

I said this tongue twister right before I walked out here.

就在我走出來之前，我說了這個繞口令。

It warms me up and it gets me present oriented.

它讓我感到溫暖，也讓我注重現在。

Many of us assume that we can just go from silence to brilliance without warming up our voices.

我們中的許多人都認為，我們不需要為自己的嗓音預熱，就可以從沉默走向輝煌。

But you know if you've ever played a sport or exercised or played a musical instrument, you should warm up first.

但你要知道，如果你曾經做過運動、鍛鍊或演奏過樂器，就應該先熱身。

So let's try it.

那就試試看吧。

My favorite tongue twister takes five seconds to say, has three phrases.

我最喜歡的繞口令只需 5 秒鐘，有三個短語。

And if you say one of the phrases wrong, you'll say a naughty word.

如果你說錯了其中一個短語，你就會說一個淘氣的詞。

So I'm listening to here.

我在聽呢

Okay, let's try it.

好吧，我們來試試。

Repeat after me.

跟我念

I slit a sheet.

我撕開了一張床單。

A sheet I slit.

我撕開了一張床單。

And on that slitted sheet I sit.

我就坐在那張有縫的床單上。

Excellent, nobody said that naughty word and I'm sure you all know what it is.

好極了，沒人說過那個下流詞，我相信你們都知道那是什麼。

So by managing our anxiety, both symptoms and sources, we prepare ourselves to be better when we speak in the moment.

是以，通過管理我們的焦慮，包括焦慮的症狀和來源，我們就能為自己在發言時做更好的準備。

The second step in our process has to do with maximizing mediocrity.

我們流程的第二步是將平庸最大化。

We get in our own way.

我們妨礙了自己。

I have the audacity in front of my Stanford MBA students on the first day of class to say, maximize mediocrity.

在斯坦福大學工商管理碩士（MBA）班開課的第一天，我就大言不慚地當著學生的面說："最大限度地減少平庸。

Their jaws drop.

他們瞠目結舌。

They've never been told to be mediocre.

他們從未被告知要平庸。

But why do I recommend this?

但我為什麼要推薦這個呢？

It boils down to this.

歸根結底

We are the biggest impediment to our ability to speak spontaneously in the moment.

我們是影響我們當下自發發言能力的最大障礙。

We get in our own way.

我們妨礙了自己。

And we do it through all the judging and evaluating that we do of the material that we're thinking about saying.

我們通過對我們正在思考的材料進行判斷和評估來做到這一點。

We get in our head.

我們陷入了自己的思維。

Here's why this is problematic.

問題就出在這裡。

Think of your brain as a computer.

把你的大腦想象成一臺電腦。

This is not a perfect analogy, but for this point it works.

這不是一個完美的比喻，但就這一點而言，它是可行的。

You know on your laptops or your phones when you have a lot of apps and windows open.

你知道，在筆記本電腦或手機上，你會打開很多應用程序和窗口。

How the performance of each one of those is a little less good because the others are open, that's because the bandwidth is less.

由於其他設備都是開放的，是以每臺設備的性能都會稍差一些，這是因為帶寬較小的緣故。

The same is true with your brain.

你的大腦也是如此。

When I am evaluating and judging everything I'm saying, as I'm saying it, I have less cognitive bandwidth to focus on what I'm actually saying.

當我邊說邊評估和評判我所說的每一句話時，我就沒有那麼多認知帶寬來關注我到底在說什麼。

So when we are evaluating ourselves as we're speaking, we're doing ourselves a disservice.

是以，當我們在發言時評估自己時，我們就是在害自己。

Now, be very clear, I am not saying you should never judge or evaluate your speaking, you should.

現在，請注意，我並不是說你永遠都不應該對自己的發言進行評判或評估，你應該這樣做。

But we can turn the volume down a little bit to give us more resources so we can be more present and be more effective in what we're saying.

但是，我們可以把音量調小一點，給我們更多的資源，這樣我們就能更有現場感，說的話也更有效。

So the true sentence that I tell my students at the end, I start with maximize mediocrity, and then I end the class by saying maximize mediocrity so you can achieve greatness.

所以，我在最後告訴學生的那句真話是：我以最大限度地平庸開始，然後在課堂結束時說，最大限度地平庸，你才能成就偉大。

If you give yourself permission just to answer the question, just to give the feedback, just to have the small talk, then you put yourself in a position to do it very well.

如果你允許自己只回答問題，只提供反饋意見，只閒聊幾句，那麼你就會把自己放在一個非常好的位置上。

But when I say to myself, I have to give the right answer, the best feedback, I need to be the most interesting in small talk, it reduces the likelihood that you'll do those well.

但是，當我對自己說，我必須給出正確的答案、最好的反饋，我必須在閒聊中表現得最有趣時，就會降低你做好這些事情的可能性。

So step one is manage anxiety.

是以，第一步就是控制焦慮。

Step two is turn down that volume on that mental observation and evaluation we're doing, and that puts you in a position to be more present and more engaged.

第二步是把我們正在進行的心理觀察和評估的音量調低，這樣就能讓你更有臨場感，更投入。

The third step of the methodology has to do with the fact that many of us see speaking in the moment and in general as threatening and challenging.

該方法的第三步涉及到這樣一個事實，即我們中的許多人都認為當下和一般情況下的發言具有威脅性和挑戰性。

If I were to tell any of you at the end of the meeting you're running that you're going to get some questions from your audience, many of you aren't like, that's great, I can't wait.

如果我在你們主持的會議結束時告訴你們中的任何一個人，你們將從聽眾那裡得到一些問題，你們中的很多人都不會說，那太好了，我等不及了。

You say, no, I better do a good job.

你說，不，我最好好好幹。

I'm afraid they're going to see what I said is wrong.

我擔心他們會發現我說的是錯的。

They're going to challenge me.

他們要挑戰我。

Many of us see these situations as threatening and challenging.

我們中的許多人都認為這些情況具有威脅性和挑戰性。

And when we do so, it impacts not just what we say, but how we say it.

當我們這樣做時，影響的不僅僅是我們說什麼，還有我們如何說。

We tend to retreat.

我們傾向於退縮。

We make ourselves small.

我們讓自己變得渺小。

Our answers are curt.

我們的回答很簡短。

Our tone is harsh because we feel we have to defend.

我們的語氣很嚴厲，因為我們覺得我們必須捍衛。

There's another way to approach this.

還有另一種方法。

And before I share with you that way and give you some tools, I want you to actually have an experience of it.

在我與你們分享這種方法並給你們提供一些工具之前，我希望你們能實際體驗一下。