Think of the habits you've built, the goals you've achieved, and the person that you've ultimately become through all of this.

想想你養成的習慣、實現的目標，以及通過這一切最終成為的自己。

What do you want that person to look like?

你希望那個人是什麼樣的？

What do you want life to look like in one year's time?

你希望一年後的生活是什麼樣的？

And what does it really mean to live the best year of your life?

人生中最美好的一年究竟意味著什麼？

And imagine for a second that in that year, you have become almost unrecognizable.

想象一下，在這一年裡，你幾乎變得面目全非。

You are completely blown away, in a good way, by all of the things that you've done and the person that you have become.

你被自己所做的一切和自己所成為的人完全震撼了，從好的方面來說是這樣。

But that kind of transformation doesn't happen by accident.

但這種轉變不會偶然發生。

And it definitely doesn't happen just by setting some New Year's resolutions.

而這絕對不是通過制定一些新年計劃就能實現的。

So in this video, I'm going to show you some simple yet effective changes that you can make to really make this year count.

是以，在這段視頻中，我將向你展示一些簡單而有效的改變，讓你今年真正過得有意義。

If you're new here, my name's Izzy.

如果你是新來的，我叫伊茲。

I'm a Cambridge graduate and a doctor.

我畢業於劍橋大學，是一名醫生。

And if you're interested in hearing from me more regularly, feel free to sign up for my weekly newsletter where I share even more tips or follow me over on Instagram at izzysealy.

如果你有興趣定期收到我的資訊，歡迎訂閱我的每週時事通訊，我將分享更多小貼士，或者在 Instagram 上關注我：izzysealy。

The first change is recognizing that New Year's resolutions are not enough.

第一個變化是認識到光有新年決心是不夠的。

If you're a bit like me, you probably set some kind of New Year's resolutions or goals every single year.

如果你和我一樣，可能每年都會制定一些新年計劃或目標。

And chances are that you won't have actually achieved those goals that you set.

而且，你很可能無法真正實現自己設定的目標。

This isn't because goal setting in itself is bad, but the whole concept of setting New Year's resolutions once a year is actually a pretty ineffective way to go about goal setting and making actual change in your life.

這並不是因為目標設定本身不好，而是每年設定一次新年決心的整個概念，實際上是一種非常無效的設定目標和切實改變生活的方式。

Goals are important for setting directions, but ultimately it's the system that results from those goals that's going to get you there.

目標對於確定方向很重要，但最終要實現目標，還是要靠這些目標所產生的系統。

Taking actual action and executing to make it happen.

採取實際行動，落實到行動中。

If you simply set goals, but never check in on these, never review how your progress is going and never adjust your course, you're almost guaranteed to fail.

如果你只是簡單地設定目標，卻從不檢查這些目標，從不回顧你的進展情況，也從不調整你的路線，那麼你幾乎肯定會失敗。

And this has definitely happened to me before where I've set some kind of New Year's resolution I'm super excited about, but then actually never take action on reviewing how it's going and checking in on it.

我以前也曾遇到過這樣的情況，我制定了某個新年計劃，我非常興奮，但實際上卻從未採取行動去回顧和檢查計劃的進展情況。

And so then it just ends up being something that is in my journal from the new year and I never look at ever again.

於是，它就成了我新年日記裡的內容，我再也沒看過。

So don't let this be you because this has been me before.

所以，別讓這成為你的藉口，因為我以前就遇到過這種情況。

It might have been you as well.

可能也是你。

It's not what we want to be.

這不是我們想要的。

What we want to do is to take our goals and use them as a springboard for setting our systems to actually carry us towards that destination.

我們要做的就是將我們的目標作為跳板，設定我們的系統，使我們真正邁向目的地。

This is a concept fleshed out in the book, The 12 Week Year, where he talks about how setting annual goals is actually not particularly useful, where actually it's not a long enough period of time to set a life vision for yourself because realistically your life vision should really be set over maybe a period of 10 years or five years, more in the long term.

他在《12 週年》一書中闡述了這一概念，其中談到設定年度目標其實並不是特別有用，因為實際上，為自己設定人生願景的時間並不長，現實中，你的人生願景應該設定為 10 年或 5 年，更長遠一些。

But it's also not short enough to really drive meaningful progress in a motivating way.

但是，它也不夠短，不足以以激勵的方式真正推動有意義的進步。

The best way that I have found to get around this is to set your new year's resolutions, but then also on top of that, integrate at least a quarterly review, if not a monthly and weekly review, where you check in on how you're doing on all these goals and adjust course based on that.

我發現解決這個問題的最好辦法就是制定你的新年目標，但在此基礎上，即使沒有月度和周度回顧，也至少要進行一次季度回顧，檢查你在所有這些目標上的進展情況，並在此基礎上調整方向。

So for me personally, I do a monthly review and also a weekly review, which means that every month I set a few main goals I want to achieve.

是以，就我個人而言，我會進行月度回顧和每週回顧，也就是說，每個月我都會設定幾個我想要實現的主要目標。

And then within that month, each week I check in on how these are going.

然後在這一個月內，每週我都會檢查這些工作的進展情況。

During the weekly review, it's important that it doesn't take up too much time, but just checks in on exactly what you need to keep driving progress forwards, along with setting action intentions.

在每週回顧中，重要的是不要佔用太多時間，而只是檢查你到底需要什麼來繼續推動進展，同時設定行動目標。

This means that you're planning out what you need to do in order to move yourself closer towards that goal.

這就意味著，你要規劃出自己需要做的事情，以便讓自己更接近目標。

By checking in regularly with a weekly review, this keeps your eye focused on where you're even going.

通過定期檢查和每週回顧，可以讓你始終關注自己的發展方向。

It's a bit like, let's say you are a sailor.

這有點像，假設你是一名水手。

Back in the good old days before GPS and all these fancy navigation systems, you would have a map and you would have a compass and you would use your compass to figure out, okay, this is my goal on the map and the compass sets my direction for how I'm going to get there.

在全球定位系統和所有這些花哨的導航系統之前的美好年代，你會有一張地圖和一個指南針，你會用指南針來計算，好吧，這是我在地圖上的目標，指南針為我設定了如何到達目的地的方向。

But the sailor doesn't only check his compass once a year when he does his annual planning and new year's resolution setting.

但是，水手並不是每年只在制定年度計劃和新年計劃時檢查一次指南針。

In fact, he will check his compass multiple times a day while he's on his journey.

事實上，在旅途中，他每天都會多次檢查指南針。

This is because a slight deviation of even just a few degrees of the ship's direction can have an outsized effect on what destination he ends up arriving at.

這是因為飛船方向哪怕只有幾度的微小偏差，都會對最終抵達的目的地產生巨大影響。

And again, to use the sailor analogy, once the sailor has decided on a goal of where he wants to get to, where he wants to sail his ship to, he then has to make a plan for how he's actually going to get there.

還是用水手的比喻，一旦水手確定了目標，他想把船開到哪裡去，他就必須為如何到達那裡制定計劃。

There might be a few countries or difficult waters in the way that he has to navigate around and figure out, okay, what course am I actually charting to get to my destination?

途中可能會有一些國家或困難的水域，他必須繞過這些國家或水域，並弄清楚，好吧，我究竟要走哪條路線才能到達目的地？

What journey do I need to go through?

我需要經歷怎樣的旅程？

And therefore, what do I need to get the compass to direct me to do?

是以，我需要讓指南針指引我做什麼呢？

And so there's a bigger planning session, usually before he sets out on the journey.

是以，通常在他踏上旅途之前，會有一個更大的規劃會議。

And then while he's on the journey, there's continuous checking in on, okay, how's it going?

在旅途中，他還會不斷地詢問："怎麼樣？

How are the weather conditions now?

現在的天氣狀況如何？

Is this place still safe to pass?

這裡還能安全通過嗎？

Am I still able to go this direction?

我還能朝這個方向走嗎？

What's the compass saying?

羅盤在說什麼？

Am I still on the right course?

我的方向還對嗎？

In the same way when we're setting goals for our lives, I know we're not on a physical ocean, but in some ways we're on the ocean of life and we're trying to navigate where to go with all of this.

同樣，當我們為自己的人生設定目標時，我知道我們並不是在物理海洋上，但在某些方面，我們是在人生的海洋上，我們正在努力探索這一切的方向。

And setting our goals, we need to develop a plan for how to get there.

確定了目標，我們就需要制定如何實現目標的計劃。

So where we're planning to go, how we're planning to go about it.

所以，我們計劃去哪裡，怎麼去。

And then we need to have a system that actually backs us that up and also can give us the opportunity to review and reflect on what direction we're still going.

然後，我們需要有一個系統為我們提供實際支持，同時也能讓我們有機會回顧和反思我們仍在前進的方向。

I'm making a full video breaking down how to effectively implement these monthly and weekly reviews into your life to make sure you're staying on course.

我正在製作一個完整的視頻，詳細介紹如何在生活中有效實施這些月度和周度回顧，以確保你的生活步調一致。

So if you're interested, I will link that somewhere on screen for you to check out.

是以，如果你感興趣，我將在螢幕上的某個地方為你提供鏈接，供你查看。

Also, if you're watching this before the 4th of January, 2025, my husband Ali and I are hosting a totally free productivity spark summit, which is a series of talks by both of us and also guest speakers designed to help you to spark off your 2025 with a bang by setting your life vision, setting your intentions and creating this plan and system that will actually get you to the destination that you want to be in.

此外，如果你在 2025 年 1 月 4 日之前收看本節目，我和我的丈夫阿里將舉辦一次完全免費的 "生產力火花峰會"，這是我們倆以及特邀演講嘉賓的一系列演講，旨在幫助你通過設定人生願景、設定意圖、創建計劃和系統，讓你真正到達你想要到達的目的地，從而為你的 2025 年畫上一個圓滿的句號。

Well, essentially making sure that the journey along the way is enjoyable and sustainable.

那麼，從根本上說，就是要確保一路上的旅程是愉快的、可持續的。

So if you're interested in potentially joining, again, it's totally free, then feel free to check out the link below in the description.

是以，如果你有興趣加入，同樣也是完全免費的，請隨時查看下面描述中的鏈接。

The next change is to ask your higher self for advice.

下一個改變是向更高的自我請教。

I have found this a truly transformational journaling exercise.

我發現這是一項真正能改變人的日記練習。

Each of us has this idea of the version of ourselves, which is the most spiritually advanced, the most generous, kind, motivated, inspiring version of ourselves that we know is somewhere inside us, but we can't always let that version of ourselves out.

我們每個人都有自己的想法，那就是精神上最先進、最慷慨、最善良、最有上進心、最能鼓舞人心的自己，我們知道自己就在內心的某個角落，但我們總是無法讓自己的那個版本展現出來。

We know what it would look like, but it's not always reflected in reality.

我們知道它會是什麼樣子，但現實中卻不總是這樣。

But one thing that we can do to connect with this sense of our higher self is to ask our higher self for advice.

但是，我們可以做的一件事就是向我們的 "高我 "尋求建議，從而與我們的 "高我 "建立聯繫。

So I like to do this during my review sessions where I ask myself, what's something that my higher self would advise me to do differently right now?

是以，我喜歡在複習課上這樣做，我問自己：我的高我會建議我現在採取什麼不同的做法？

And there's two ways to go about this.

有兩種方法可以做到這一點。

You can either go about this with a specific question, so something that you're struggling with.

你可以從一個具體的問題入手，比如你正在糾結的問題。

For example, at one point, I didn't know what to do with my YouTube channel.

例如，我一度不知道該如何處理我的 YouTube 頻道。

I was like, oh, like I'm not enjoying the process anymore because it started to feel really heavy and trying to optimize the performance of the videos because of all the sponsors.

我當時想，哦，好像我不再喜歡這個過程了，因為它開始讓我感覺非常沉重，因為所有的贊助商都在努力優化視頻的性能。

What do I do?

我該怎麼辦？

And so then I asked my higher self for advice.

於是，我向我的 "高我 "請教。

Given this scenario, this situation, what would she do?

在這種情況下，她會怎麼做？

How would she respond?

她會如何迴應？

And the answer came that actually, instead of just quitting or continuing to hate it, maybe finding a way to actually enjoy it and connect with a sense of purpose and service through the YouTube channel is a way to be able to give back to the world while also nourishing myself.

答案是，與其放棄或繼續討厭它，也許找到一種方法真正享受它，並通過 YouTube 頻道與使命感和服務聯繫起來，是一種既能回饋世界又能滋養自己的方法。

Because if I'm in a state where I'm not enjoying what I'm doing or the content that I'm creating because it's been shaped too much by external extrinsic motivation, then there's no real point in doing this whole creative thing anyway.

因為如果我處於這樣一種狀態，即我並不喜歡我正在做的事情或我正在創作的內容，因為它被太多的外部外在動機所左右，那麼無論如何，做這整個創意事情就沒有真正的意義了。

And so following that intuition and that advice was very helpful.

是以，聽從直覺和建議非常有幫助。

The other way that you can do this is more generally.

還有一種更普遍的方法。

So during a review session, for example, one question I love to ask myself is what is a piece of advice that my higher self would give me about something that I could do differently?

是以，例如在複習課上，我喜歡問自己的一個問題是：我的上層自我會給我什麼建議，讓我可以採取不同的做法？

Another variation of this higher self exercise is asking your virtual mentors for advice because mentors don't have to just be somebody that you actually know in real life.

更高自我練習的另一個變種是向你的虛擬導師尋求建議，因為導師不一定非得是你在現實生活中真正認識的人。

For example, in Tim Ferriss' book, Tribe of Mentors, he tries to collect some kind of advice and input from various different people that could be seen as a mentor figure.

例如，在蒂姆-費里斯的《導師部落》一書中，他試圖從不同的人那裡收集某種建議和意見，這些人可以被視為導師人物。

And by collecting through, whether that's their books, podcasts, interviews, this tribe of mentors in your head, even if they don't know you in real life, you might be able to model what they would say and how they would advise you to approach different situations.

通過收集，無論是他們的書、播客、訪談，還是你腦海中的導師部落，即使他們在現實生活中並不認識你，你也可以模仿他們會說的話，以及他們會建議你如何處理不同的情況。

And again, there's no shoulds here.

再說一遍，這裡沒有 "應該"。

It's not about what I should do differently.

這與我應該做什麼不同無關。

It's about what I could do differently if I'd like to.

這關係到如果我願意，我可以做什麼不同的事情。

And right now in this moment, one thing that my higher self would suggest that I could do differently is to invest more energy in relationships, which brings me on to the next point.

而此時此刻，我的 "高我 "建議我可以做的一件事就是在人際關係上投入更多精力，這讓我想到了下一點。

The next thing is to do a relationship inventory, which is essentially a form of audit where you reflect honestly on the relationships in your life and the role that they're playing.

接下來要做的是關係盤點，這本質上是一種審計，讓你誠實地反思生活中的關係以及它們所扮演的角色。

And this is something that actually came up for me when I was asking my higher self for advice.

這也是我在向我的 "高我 "請教時突然想到的。

So the previous point, and this was that I could invest more energy into relationships, because this is one of my favorite quotes from Esther Perel, the quality of your life depends on the quality of your relationships.

所以前一點，就是我可以在人際關係上投入更多精力，因為這是我最喜歡的埃斯特-佩雷爾的名言之一：你的生活品質取決於你的人際關係品質。

Our most finite resource in life is our attention.

生活中最有限的資源就是我們的注意力。

And where we choose to direct this is therefore really important.

是以，我們選擇的方向非常重要。

In a world of infinite connectivity over social media, it's very easy to lose our attention in avenues that don't really matter to us at the end of the day.

在這個通過社交媒體無限連接的世界裡，我們很容易將注意力轉移到那些最終對我們並不重要的方面。

And it can be hard to give every relationship the full attention that we would want to give it, which means that we have to spend our attention wisely on relationships that really move the needle for us.

我們可能很難對每一段關係都給予充分的關注，這意味著我們必須把注意力明智地花在那些真正對我們有幫助的關係上。

So an exercise that you can do is creating a relationship inventory where you list out all the key relationships you have with friends, family, or your romantic partner, and then rate them on things like trust, mutual support, understanding, and whether they give you energy or drain you of energy.

是以，你可以做的一項練習是創建一份關係清單，列出你與朋友、家人或戀愛伴侶之間的所有重要關係，然後根據信任、相互支持、理解以及他們是否給你帶來能量或消耗你的能量等方面對它們進行評分。

I find it really helpful to then decide how much more energy and attention to invest in that relationship based on this.

我發現，在此基礎上再決定在這段關係中投入多少精力和關注，真的很有幫助。

There's this idea of people who are energy vampires or energy radiators.

有一種觀點認為，人是能量吸血鬼或能量輻射器。

Are the people that you're spending time with radiating energy and giving you more energy, or are they draining it?

與你相處的人是在散發能量，給你帶來更多能量，還是在消耗你的能量？

Figure out how you feel after spending time with each person.

找出與每個人相處後的感受。

And importantly, don't keep sources of negativity around.

最重要的是，不要把負面情緒留在身邊。

If there's somebody that always leaves you feeling drained or tired or down about yourself or not supported, then listen to your gut on this.

如果有人總是讓你感到枯燥、疲憊、沮喪或得不到支持，那就聽從你的直覺吧。

Listen to your intuition.

聽從直覺

Once you've created this inventory, then select between one to seven people relationships that you would like to invest more energy in in the coming year.

建立這份清單後，選擇一到七個你希望在來年投入更多精力的人際關係。

And actually one part of my regular monthly reviews is figuring out who do I want to spend time with in the coming month?

實際上，我定期進行的月度回顧中，有一項內容就是盤算下個月我想和誰在一起？

Where do I want to allocate my social energy and attention?

我想把我的社交精力和注意力分配到哪裡？

And this leads on to the next point of your relationship with yourself.

這就引出了下一點，即你與自己的關係。

Find time every week to dedicate to doing something that you love.

每週抽出時間做自己喜歡的事情。

Treat yourself like somebody that you cherish because ultimately, imagine that, let's say you owned a really lovely race horse and this horse was really sweet.

把自己當成一個值得珍惜的人，因為最終，想象一下，假設你擁有一匹非常可愛的賽馬，這匹馬非常可愛。

It was your lovely pet horse that you really cherish.

你真正珍愛的是你可愛的寵物馬。

And also happens to be a million dollar race horse that is very valuable and is worth taking care of for two reasons.

這匹馬價值連城，值得好好照顧，原因有二。

One reason, because you just love the horse and it's your lovely pet.

原因之一，因為你愛這匹馬，它是你可愛的寵物。

And secondly, because they're also like a very precious elite race horse.

其次，因為他們也像一匹非常珍貴的精英賽馬。

If this horse was unhappy or hungry or stressed or not sleeping enough, what would you do about it?

如果這匹馬不開心、餓了、壓力大或睡眠不足，你會怎麼做？

Would you just be like, oh, this is fine?

你會不會覺得，哦，這樣挺好的？

Or would you maybe respond like, oh, I need to really cherish this horse.

或者，你的回答會是：哦，我得好好珍惜這匹馬。

I need to take care of it, make sure it's eating well, it's being nourished with healthy food, it's getting enough rest, and that it's having a good time and enjoying life because ultimately that helps to reduce stress levels and leads to better outcomes overall.

我需要照顧好它，確保它吃得好，得到健康食物的滋養，得到足夠的休息，並享受美好時光，享受生活，因為這最終有助於降低壓力水準，並帶來更好的整體結果。

The thing is that each of us is in some ways our own million dollar horse or our own million dollar being.

問題是，我們每個人在某些方面都是自己的百萬富翁，或者說是自己的百萬富翁。

And actually you could argue much more than a million because there is only one you.

事實上，你可以說，你的數量遠不止一百萬，因為你只有一個。

There is only one person who can truly take responsibility for your own life and that's you.

只有一個人能真正為自己的人生負責，那就是你自己。

And you deserve to cherish yourself and to take really good care of yourself.

你應該珍惜自己，好好照顧自己。

This means things from the basics, such as health and wellbeing.

這意味著從最基本的事情做起，比如健康和幸福。

If you're ill, go see a doctor.

有病就去看醫生。

If you're not getting enough sleep, try to prioritise it.

如果您睡眠不足，請儘量優先考慮睡眠。

To the things that help us feel like we're flourishing, which is why dedicating a block of two hours to something that you love doing every single week gives you the space to cherish yourself and treat yourself like somebody that you truly treasure.

這就是為什麼每週拿出兩個小時來做一件自己喜歡做的事情，讓自己有空間珍惜自己，把自己當成自己真正珍惜的人。

This is something that I have struggled with in the past because I would feel like I would have to earn or deserve valuing myself.

這是我過去一直在掙扎的問題，因為我會覺得我必須贏得或值得別人重視我自己。

But over time I've realised that's crazy.

但隨著時間的推移，我發現這太瘋狂了。

Like that's unbelievable because why would I need to have to earn being worth treasuring myself?

這太不可思議了，因為我為什麼要自己去爭取值得珍惜的東西呢？

Because I only get one me, you only get one you.

因為我只有一個我，你只有一個你。

The life that we've been given, the breath in our lungs, our beating heart, it's a gift.

我們被賦予的生命，我們肺中的呼吸，我們跳動的心臟，都是一份禮物。

And we are the only people that can really make sure that we're cherishing that and we're appreciating that.

只有我們才能真正確保我們珍視它、欣賞它。

The next change is to make a no complaints commitment.

下一個變化是做出無投訴承諾。

Complaining about stuff is kind of pointless.

抱怨是毫無意義的。

I'll touch on the one potential point it can have in a little bit.

我稍後會談談它可能帶來的潛在影響。

But firstly, the argument for no complaints.

不過，首先是關於無投訴的論點。

Either something that you're complaining about is something that is within your control, which case go do it.

要麼你抱怨的事情是你可以控制的，那就去做吧。

Sort it out, you can feel empowered to take action and actually solve it.

理清頭緒，你就會感到自己有能力採取行動，真正解決問題。

Or if something is out of your control, in which case complaining about it is purely adding negativity to yourself and also others because I guess the definition of complaining is that you're complaining to somebody else about something.

或者，如果事情超出了你的控制範圍，在這種情況下，抱怨純粹是在給自己和他人增加負面情緒，因為我想抱怨的定義就是你在向別人抱怨某件事情。

And so you're involving them in the sphere of complaining and negativity.

是以，你把他們捲入了抱怨和消極的領域。

And so what's the point of that?

這又有什麼意義呢？