如何成为1%的人[1]
探讨了如何超越全球99%的人，并依据神经科学和行为心理学，提供一些实用步骤和洞见，并让人们在生活中获得更多的满足感和更深远的意义与价值。
学习和实践管理压力的技巧，如冥想、深呼吸和瑜伽，这些都能帮助你减轻压力并提升处理压力的能力。
走得最远的人并不一定是最聪明的，但一定会是情绪控制能力更强的人。
要改变习惯，首先要从改变环境开始。你的环境可以极大地影响你的行为和习惯。
开始记录自己每天的情绪变化。这可以帮助你更好地理解自己的情绪模式，并找出可能引发负面情绪的触发因素。
通过记录和分析这些模式，你可以找到更好的方法来管理和应对这些情况，从而提高你的情绪管理能力，使你能够更好地应对压力和挑战。
大脑的可塑性是指大脑可以通过学习和经验来改变和适应。这是一种强化过程，需要你持续不断地进行新的学习和挑战。
这不仅可以帮助你提高认知能力，还可以帮助你更好地应对压力和挑战。
我们的行为并非天生自私或利他，而是为了适应所处的环境。特定的环境可能会引发我们的负面行为，因此我们需要非常谨慎选择我们所处的环境和人群。
负面的环境更会导致负面的情绪和行为，可试着改变你的环境以减少负面影响：
例如，如果你的家或办公室充满了混乱，那么花些时间来整理一下，创造一个更加宁静和有秩序的环境。
如果你的社交圈子充满了负面（导致你负面行为）的人，那么试着寻找一些更加积极和支持你的人来建立新的关系。
环境的改变可以带来情绪和行为的改变，从而帮助你更好地管理压力，提高你的生活质量。
我们的行为和性格常常是我们最常接触的人的平均值，因此如果我们一直处于负面的环境中，我们可能会发展出同样的负面行为。
在你的睡眠质量不佳时，你的大脑会更易受到“感染”或“污染”，从而变得“混乱”。
因此，确保每晚有7到9小时的高质量睡眠对于身体和大脑的恢复至关重要。
例如，可以通过在睡前一小时避免使用电子设备，保持卧室的温度、光线和噪音适中，来提高睡眠质量。
进行体育锻炼，特别是有氧运动，不仅对身体有益，也有益于大脑和情绪控制。
例如，每周进行三次有氧运动，可以帮助提高心肺功能，增强自尊心，同时产生积极情绪。
运动也有助于产生影响我们情绪的化学物质。
金钱的重要性不可否认，但金钱带来的快乐在达到一定额度后会趋于稳定。然而，我们现在知道，能够最有效预测一个人生活中幸福感的因素，是拥有高质量的人际关系。
白天，你充满热情追求目标；晚上，欣赏和感激自己白天的努力成果。
这个“白天和夜晚”的隐喻，适用于你的一周、周末或生活阶段。
这种思维方式旨在鼓励你在积极追求目标的同时，也真心感激自己已取得的成就，这对心理健康非常有益。
1 If you want to be better than 99% of the people on the planet, you need to do what 99% of people don't do. This statement may sound like a cliche you'd find on the back of a truck, or from your grandma posting on Instagram, or even your aunt sharing those good morning butterfly pictures and quotes from Clarice Le Spectre with some inspirational phrases. Often, they aren't even her words, but it's a statement that makes statistical sense. Contrary to what you might think, being better than 99% of the world's population isn't difficult, it's you who complicates it. Many people sell you extremely complex and elaborate solutions for this, when in reality, being better than 99% of people in the world only requires a few steps. In this video, I will show you what you need to do to outperform 99% of the world's population, all based on neuroscience and behavioral psychology.
如果你想在全球人口中脱颖而出，成为顶尖的1%，你需要去做那99%的人不会去做的事情。
这种说法听起来可能像是你在卡车后面看到的标语，或者你的奶奶在Instagram上发布的励志语录，甚至是你的亲戚们在早晨分享的带有励志短语的美丽图片。
这些往往并不是她们自己的话，但这句话在统计上是有道理的。与你可能认为的相反，超越全球99%的人并不困难，是你自己让它变得复杂。
有很多人会向你推销复杂且繁琐的解决方案，但实际上，要想成为全球前1%的人，只需要几个简单的步骤。在这个视频中，我将基于神经科学和行为心理学，向你展示如何超越全球99%的人。
2 Once you engage in this process, most likely your growth will occur as long as you recognize this progress to stay motivated by the process itself, rather than solely fixating on the outcome. Many people start going to the gym aiming for a specific physique and end up getting demotivated because after just two days, they're sore and don't have the arm of that athlete they admire. Many people begin a diet thinking that after 5 or 6 days, they'll achieve the desired physique. Many people start studying intensely but can't sustain that behavior for long. These people have one thing in common, they're always chasing results, results, and more results. Results are important, but you need to shift your focus to the process. Once engaged, the process generates motivation, allowing your performance to be sustained over time. In this video, I will provide you with some insights and steps that, if put into practice, I reasonably believe will help you. Don't miss the chance to apply stoic principles to deal with life's adversities. Grab the stoic mindset ebook now and discover how to cultivate serenity in the midst of chaos, make wiser decisions, and overcome adversity with mental strength. Click on the link in the first pinned comment and embark on your journey of wisdom.
一旦你投入到这个过程中，只要你能认识到自身的进步，并由过程本身保持动力，你很可能就会有所成长。
许多人开始健身，希望塑造特定的体型，但最后却因为刚健身两天就觉得身体酸痛，没有达到他们崇拜的运动员的臂力，而感到沮丧。
有很多人开始节食，想法是在5或6天后，他们会获得理想的体型。还有很多人开始疯狂学习，但却不能长时间保持这种行为。
这些人有一个共同点，他们总是在追求结果，结果，还是结果。结果是重要的，但你需要把焦点转移到过程上。一旦参与，这个过程会产生动力，使你的表现能够持续一段时间。
在这个视频中，我将为你提供一些洞察和步骤，如果你将其付诸实践，我相信这会对你有所帮助。不要错过应用斯多葛主义原理来应对生活逆境的机会。
立即获取斯多葛主义思维电子书，发现如何在混乱中培养平静，做出更明智的决定，并以精神力量克服逆境。点击第一个固定评论中的链接，开始你的智慧之旅。
3 Step one: It seems interesting that you learn to manage your stress. Stress is one of the leading risk factors for psychiatric illnesses. The person who gets the farthest isn't necessarily the smartest; it's the one with better emotional control. So, if you want to outperform 99% of the world's population, you need to have your emotional control in check. To do that, you must pay attention to your emotional states, consume content that aims to enhance your emotional intelligence. Most importantly, understand what stresses you in your daily life. Whatever causes you stress on a daily basis should be eliminated from your life as much as possible to prevent chronic stress from taking hold in the long run.
第一步：学习管理压力很重要。压力是导致精神疾病的主要风险因素之一。走得最远的人并不一定是最聪明的，而是情绪控制能力更强的人。
因此，如果你想超越全球99%的人，你需要掌握好自己的情绪。为此，你需要关注自己的情绪状态，阅读有助于提升你情绪智力的内容。
最重要的是，理解在你的日常生活中什么会让你感到压力。你应该尽可能地从生活中排除那些每天让你感到压力的因素，以防止长期压力逐渐占据你的生活。
4 Step two: For changing habits, it appears more effective to alter your environment rather than relying solely on willpower. So, if you want to quit smoking, if you want to stop drinking, if you want to stop consuming pornography, or if you want to break some dysfunctional habits, it seems beneficial to control your environment, including the people you live with. Often, the people you live with are triggers for your dysfunctional habits and addictions.
第二步：改变习惯，环境的调整往往比单靠意志力更为有效。
因此，如果你想戒烟、戒酒、停止观看色情内容，或者想打破一些不良习惯，那调整和控制你的环境，包括你与之同住的人，似乎是有益的。
通常，你生活中的人可能会触发你的不良习惯和依赖。
5 Step three: The prefrontal cortex works in conjunction with lyic regions. For those who don't know, the prefrontal cortex is a brain region responsible for planning, executive functions, and rationalization. It seems valuable to have this brain region well developed. This brain region works together with the lyic system, which comprises various areas that tend to modulate your emotions. These two regions interact and balance each other, at times favoring emotional activity, at other times rational thought, like a seesaw. If you have excessive rationality, it doesn't seem as functional because emotions are important. Contrary to what many people claim, for our decision making, for example, it's challenging to change your behavior if you receive negative feedback and don't experience those negative emotions. When you receive feedback from a boss, your boyfriend, your girlfriend, a family member, or about something wrong you did, if you don't feel bad about it, the likelihood of changing your behavior is reduced. This is often observed in cases of psychopathy. So, emotions are crucial for decision-making, but you mustn't be consumed by them. It's also important for your prefrontal cortex to be active. To achieve this, an excellent starting point is to keep an emotions diary. An emotions diary will enhance your emotional intelligence as it allows you to categorize your emotions throughout the day. So if you want to give it a try, create a diary where, at the end of the day, you always write about how your day went and how it impacted your emotional well-being.
第三步：前额叶皮质与边缘系统紧密关联。对于不了解的人来说，前额叶皮质是大脑的一个区域，负责规划、执行功能和理性思考。
发展这个大脑区域似乎非常有价值。这个大脑区域与由多个区域组成的边缘系统一起工作，这些区域主要调节你的情绪。
这两个区域相互作用并平衡对方，有时偏向于情绪活动，有时偏向于理性思考，就像一个跷跷板。如果你的理性过度，它似乎并不那么功能性，因为情绪很重要。
与许多人的观点相反，比如在我们做决策的时候，如果你只是收到负面反馈，但并没有体验到那些负面结果所带来的负面情绪，那改变你的行为就会变得困难。
当你从上司、男朋友、女朋友、家人那里得到反馈，或者对你做错了什么的反馈，如果你对此并不感到糟糕，那么改变你的行为的可能性就会减小。这经常在一些精神病的例子中能被观察到。
所以，情绪对决策至关重要，但你不能被情绪所消耗。而且很重要的是，你要让你的前额叶皮质保持活跃。为了实现这一点，一个很好的起点是保持写情绪日记。
环境的调整会提高你的情绪智力，因为它让你能够在一天中分类你的情绪。
所以如果你想试一试，创建一个日记，在每天结束的时候，去写下你的一天是怎么过的，以及它是如何影响你的情绪健康的。
6 Step four: Your brain is plastic. What does that mean? It changes as you expose yourself to experiences. When you subject yourself to new stimuli, the neural circuits composed of neurons, which are cells in your brain, adapt to this new experience. That's why, for example, when you use drugs, the fact that you've used drugs can alter your reward circuits, making you crave that drug again. The same applies to any other behavior. If you go to the gym, depending on your experience in that gym environment, you may be more or less inclined to return. So, the consequence of our behavior, pay attention to this phrase, the consequence of our behavior tends to determine the likelihood of that behavior happening again. I'll repeat, the consequence of your behavior either increases or decreases the probability of that behavior recurring. For example, if you put your finger in an electrical outlet and got a shock, you won't do it again. If you went out with someone and that person hurt you in some way, the likelihood of not going out with them again is significant, unless you can clearly see the benefits they brought you at another time. So, understanding that your brain is plastic allows you to better channel your behavior in the direction you desire. It's beneficial that in the face of a new experience, that experience is pleasurable and reinforcing for you so that you continue perpetuating that behavior.
第四步：你的大脑是有“可塑性”的，这是什么意思呢？当你接触到新的经验时，你的大脑会发生改变。
当你将自己置于新的刺激中，你大脑中由神经元（也就是大脑细胞）组成的神经回路会适应这种新的经验。
例如，当你经历过紧张的演讲，这个经验可能会改变你的应激反应，让你在面对下一次演讲时更加紧张。同样的道理适用于任何其他行为。
如果你去健身房，你在健身房的经验可能会影响你是否愿意再次去健身。所以，我们的行为的结果，注意这句话，我们的行为的结果趋向于决定那个行为再次发生的可能性。
再强调一遍，你的行为的结果要么增加要么降低那个行为再次发生的概率。比如，如果你把手指放在热水壶上被烫了，你就不会再这么做了。
如果你和某人出去，那个人以某种方式伤害了你，不再和他们出去的可能性很大，除非你可以清楚地看到他们在其他时间带给你的好处。
所以，理解你的大脑是有“可塑性”的，可以让你更好地引导你的行为朝着你想要的方向发展。在面对新的经验时，如果这个经验对你来说是愉快的、有强化效果的，那么你就会继续坚持这个行为。
7 Step five, we didn't evolve to be altruistic or selfish. We evolve to respond to the context we're in. Specific environments can bring out your negative side, so be very cautious about the context and environments, including the people you associate with. Because these people can trigger behaviors you have but often dislike. Many times, people living in a negative environment or with individuals who lead them down a negative path end up with equally negative behaviors. Since our environment shapes our behavior and we are the average of the people we spend the most time with, individuals often start seeing themselves as bad, self-evaluating as bad, and self criticizing as bad. When in reality, they are just in the wrong environment. So, take care of your environment and whenever possible, live in more adaptive environments, including with people.
第五步，我们并非天生为了利他或自私而演化，而是为了适应所处的环境。
特定的环境可能会引出你的负面一面，因此要非常谨慎你所处的环境和人群，因为这些人可能会触发你自己的一些的自己都不喜欢的行为。
往往，人们如果生活在负面的环境中，或者与引导他们走向负面道路的人相处，最后往往也会有同样负面的行为。由于环境塑造了我们的行为，我们是我们最常相处的人的平均值。
所以（那些一直处于负面消极环境中的）人们往往会可能把自己看作是坏人，然后把自己评价为坏人，或把自己批评为坏人。
而实际上，他们只是处在了错误的环境中。所以，要照顾好你的环境，尽可能生活在更加适应你的环境中，包括周围的人。
8 Step six: Your productivity will drastically decrease if you don't sleep well. If you don't sleep well, you're likely to be less productive, more impulsive, and more prone to behaviors you dislike. The reasons for this are numerous, but the main one is that your brain becomes chemically dirty when you don't sleep well. What's good sleep for adults and young adults? It's typically 7 to 9 hours of high-quality sleep, which means not waking up frequently during the night. To achieve this, you need good sleep hygiene, a topic I won't delve into here. If you'd like a specific video on how to maintain good sleep hygiene, please comment below. So, take care of your sleep, prioritize it because contrary to what some people say on the internet, sleep is not a waste of time. Sleep is an investment in the quality of your brain's functioning. It's like allowing the engine to cool down a bit so it can perform at its best the next day. If you don't sleep, you end up limiting the full potential of this engine, which is your brain.
第六步：如果你的睡眠质量不好，你的生产力将会大幅度下降。如果你的睡眠不佳，可能会导致你的工作效率下降，更容易冲动，更容易产生你不喜欢的行为。
这其中的原因有很多，但主要的原因是，当你的睡眠质量不好时，你的大脑在会更易“感染”或“污染”，然后就会变得“脏乱”。
对于成年人和青少年来说，什么是良好的睡眠？通常是指7到9小时的高质量睡眠，这意味着在夜间不会频繁醒来。
为了达到这个目标，你需要有良好的睡眠卫生习惯，这是一个我在这里不打算深入探讨的话题。如果你想看一个关于如何保持良好睡眠卫生习惯的特定视频，请在下面评论。
所以，照顾好你的睡眠，把它放在优先位置，因为与网络上一些人所说的相反，睡眠并不是浪费时间。睡眠是对你的大脑功能质量的投资。
就像是让发动机冷却一下，这样它第二天可以发挥出最佳性能。如果你不睡觉，你最终会限制这个发动机——也就是你的大脑——的全部潜能。
9 Step seven: Physical exercise is beneficial, not just for the body, but also for the brain, which is a part of the body. Numerous studies, and practically a consensus in Psychology and Neuroscience, suggest that physical exercise of any kind, though aerobic exercises are the most studied, greatly aids in emotional control, self-esteem, and the chemical soup responsible for generating emotions in you.
第七步：体育锻炼不仅对身体有益，对大脑（以及内心稳定与健康）也同样有益，因为大脑是身体的一部分。
无数的研究，以及心理学和神经科学的普遍共识，都表明任何形式的体育锻炼，尤其是有氧运动，都极大地帮助了情绪控制、自尊心的提升，以及负责在你体内产生情绪的化学物质的生成。
10 Step eight: Money is important. Those who claim money isn't important are out of touch. However, up to a certain point, up to a certain amount, the pleasure derived from money plateaus. It's still a bit murky, and we must admit that there isn't a great deal of clarity in the studies. But what we do know today is that the phenomenon that most predicts happiness in a person's life, meaning a behavior you engage in today that is most likely to ensure future happiness, is having good relationships. It's not about having numerous relationships but having quality relationships. Having good relationships predicts happiness in old age, adulthood, and beyond. Numerous longitudinal studies that have tracked people throughout their lives have found that those who had good relationships, a supportive network, were more likely to be happy in their later years. So, if you don't have good relationships, pay attention to this aspect.
第八步：金钱是重要的。那些声称金钱不重要的人是脱离现实的。然而，在达到一定的点，一定的额度后，金钱带来的快乐会趋于平稳。
这个问题仍有些模糊，我们必须承认研究中并没有很明确的结论。但我们现在知道的是，最能预测一个人生活中的幸福感的现象，也就是你今天参与的最有可能保证未来幸福的行为，就是拥有良好的人际关系。
这并不是说要拥有众多的人际关系，而是要拥有高质量的人际关系。良好的人际关系预示着老年、成年甚至更长时间的幸福。
许多纵向的深度研究跟踪了一些人的一生，发现那些拥有良好人际关系，并有支持性网络联系的人，在晚年更可能幸福。所以，如果你没有高质量的关系，那就需要注意这个方面。
11 Step nine: Lastly, it's interesting that during the day, you are more dopaminergic, motivated with a fire in your belly, eager to chase your goals. But it's also important at night to take a moment to enjoy and appreciate the things you've accomplished during the day. This concept of day and night is, of course, a metaphor. It could refer to your week, your weekends, or different life phases. What I'm trying to convey with this line of thinking is that it's highly beneficial for your mental health to experience motivational peaks to pursue what you desire while also genuinely feeling gratitude for what you've already achieved.
第九步：最后，有趣的是，在白天，你的多巴胺会更多，你会充满动力，内心充满热情，迫切地追求你的目标。但在夜晚，花一点时间享受和欣赏你在白天所取得的成就也很重要。
当然，白天和黑夜的概念是一种隐喻，它可能指的是你的一周、你的周末，或者不同的生活阶段。
我试图用这种思维方式传达的是，为了追求你所渴望的东西而体验人生动力的高峰，需要你同时也真心感激你已经取得的成就，因为这对你的心理健康极其有益。
12 So, if you're reaching for those oranges on the other side of the river, it's crucial that you have the hunger to go after the oranges, in other words, basic motivation. But when you attain the oranges, it's essential that you feel genuinely thankful for reaching that goal. And here, I'm not talking about superficial gratitude but a true sense of happiness and reward for accomplishing your goals. As you've noticed, there are no miraculous strategies to become better than 99% of people. In fact, there are only indicators from the fields of Psychology and Neuroscience that can help you rise above and stand ahead of 99% of people. Notice that at no point did I mention that you'll gain more money. At no point did I say you'll become stronger. At no point did I say you'll have a better house or buy a Ferrari. I'm simply saying that being better than 99% of the world's population means having the mental health to perform tasks that bring meaning to your life. You often chase things without meaning, and life remains empty even with wealth. So, if you want to be better than 99% of the world, all you need to understand is that satisfaction lies in the simple things.
如果你想要追求那些在河对岸的橙子，你必须有强烈的渴望去追寻，换句话说，需要有最基本的动力去启动(行动)。
但是当你得到橙子时，你必须真心感到感激，因为你实现了目标。在这里，我说的不是肤浅的感激，而是对实现目标的真正的幸福和奖赏的深刻感受。
你可能已经注意到，其实并没有神奇的策略能让你变得优于99%的人。实际上，只有来自心理学和神经科学领域的一些指标可以帮助你超越并领先于99%的人。
注意，我没有提到你会赚更多的钱。我也没有说你会变得更强壮。我没有说你会有更好的房子或会买一辆法拉利。
我只是说，优于世界上99%的人，意味着拥有进行有意义的任务（意愿、目标）的心理健康。如果你常常追求没有意义的东西，即使财富丰厚，生活也依然空虚。
所以，如果你想要优于世界上99%的人，你需要了解的就是满足感（富足感，通常指精神上的富足），而它就隐藏在简单的事物中。
如何成为1%的人: https://www.bilibili.com/video/BV1M94y157sj/?spm_id_from=333.999.0.0&vd_source=1d44f7f1239b6bab3592038d5e406da0
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