读完这篇文章，你的大脑将焕然一新
📰 原文及翻译
点击展开原文及中文翻译
前言
Most people think success is about discipline, hard work or luck. They’re wrong.
大多数人认为成功取决于自律、努力或运气。他们都错了。
Success is about rewiring your brain to make winning inevitable.
成功在于重塑你的大脑，让胜利成为必然。
In 2024, I went from attempting suicide to building a company that does 6-figures/month. It happened because I learned how my brain works & forced it to work for me instead of against me.
2024 年，我从试图自杀到建立了一家月入六位数的公司。这之所以发生，是因为我学会了大脑如何运作，并迫使它为我所用，而非与我作对。
1. Understand the Reticular Activating System (RAS)
了解网状激活系统（大脑的过滤器）
Your brain processes 11 million bits of information per second, but you can consciously handle about 40-50 bits. The Reticular Activating System (RAS) acts as a filter.
你的大脑每秒处理 1100 万比特信息，但你只能有意识地处理大约 40-50 比特。网状激活系统 (RAS) 扮演了过滤器的角色。
Why this matters: Whatever you focus on consistently becomes your reality. Your RAS filters out everything else.
这为何重要： 你持续关注的事物会成为你的现实。你的 RAS 会过滤掉其他一切。
How to use this / 使用方法：
- Write down your main goal every morning: Train your RAS to prioritize it.
每天早晨写下你的主要目标（训练你的 RAS 将其置于优先位置）。 - Consume related content: For 30 days, only consume content related to that goal.
在 30 天内，只接触与该目标相关的内容。 - Remove distractions: Eliminate anything that conflicts with your focus.
消除与之相冲突的干扰。
2. Leverage Neuroplasticity
利用神经可塑性（你的大脑可以被重塑）
Your brain is not fixed. Neurons that fire together, wire together. Every time you repeat a thought or action, you strengthen that neural pathway.
你的大脑并非一成不变。同时激活的神经元会连接在一起。每当你重复一个想法或动作，你都在强化那条神经通路。
The Lesson: The discomfort you feel when trying something hard is proof of growth.
教训： 当你尝试困难的事情时感到的不适感，正是大脑重塑的证明。
How to use this / 使用方法：
- Commit for 90 days: That’s how long it takes to build strong neural pathways.
坚持每天做困难的事至少 90 天。 - Don’t skip days: Consistency is what creates permanent wiring.
不要跳过任何一天，持之以恒才能形成永久性的神经连接。
3. Master Dopamine
掌控多巴胺（动机分子）
Dopamine is released when you anticipate a reward, not when you get it. Most people destroy their dopamine system with instant pleasure (social media, junk food, endless scrolling).
多巴胺在你预期获得奖励时释放，而非得到奖励时。多数人通过即时快感（社交媒体、垃圾食品、刷屏）摧毁了自身的多巴胺系统。
How to use this / 使用方法：
- Cut out cheap dopamine: For 30 days, remove sources of instant gratification.
戒除廉价多巴胺来源 30 天。 - Reward progress: Only reward yourself after completing hard tasks.
只有在完成艰巨任务后才能奖励自己。
4. Master Your Locus of Control
掌控你的控制点（内在与外在）
Success is predicted by whether you believe you control your outcomes (Internal) or life controls you (External).
成功的预测指标在于：你相信是你掌控结果（内控型），还是生活掌控着你（外控型）。
- Internal: “My actions determine my results.” (大脑激活前额叶皮层，寻找解决方案)
- External: “My results depend on luck or circumstances.” (大脑激活杏仁核，产生恐惧反应)
How to use this / 使用方法：
- Ask one question: Every time something goes wrong, ask: “What part of this can I control?”
每当出问题时，问自己：“这件事中哪些部分是我能控制的？” - Take responsibility: Even for unfair outcomes—this gives you the power to change them.
为结果承担责任，这赋予你改变它们的力量。
5. Exploit the Zeigarnik Effect
善用蔡格尼克效应（未完成的任务驱动行动）
The brain obsesses over incomplete tasks. It hates “open loops.”
大脑会执着于未完成的任务，它厌恶“未闭环”状态。
How to use this / 使用方法：
- Start but don’t finish: Start your hardest task in the morning but intentionally leave a part unfinished to keep your brain thinking about it subconsciously.
早晨先着手最难的任务，但故意不立即完成，让大脑在后台潜意识地处理它。
6. Use Cognitive Load Theory
运用认知负荷理论（别让大脑超载）
Your brain has limited working memory. Trying to do 10 things at once leads to shutdown.
大脑工作记忆有限。同时处理十项任务会导致大脑罢工。
How to use this / 使用方法：
- Pick ONE goal: Focus on one major goal for the next 90 days.
为未来 90 天选定唯一目标。 - Automate first: Only add new goals after the first one is running on “autopilot.”
只有在第一个目标进入自动运行状态后，再添加新目标。
7. Implement the Premack Principle
实施普雷马克原则（让困难变得有回报）
Pair a hard task with an activity you love, and your brain will start craving the hard work.
将艰苦的工作与你热爱的事物配对，你的大脑就会开始渴望那份工作。
How to use this / 使用方法：
- Identify avoidance: Find the task you avoid most.
找出你最想逃避的任务。 - Bundle it: Only allow yourself a specific reward while or immediately after doing that hard task.
只有在完成/进行困难任务时，才允许自己获得奖励。
8. Rewrite the Default Mode Network
重塑默认模式网络
Your “default mode” activates when you’re not focused (showering, commuting). For most, this defaults to worry and anxiety.
当你没在专注时（洗澡、通勤），大脑会进入“默认模式”。对大多数人来说，这通常意味着忧虑和焦虑。
How to use this / 使用方法：
- Interrupt negativity: When your mind wanders to negative thoughts, interrupt with: “What’s one skill I can build today?”
当思绪飘向消极面时，用一个问题打断它：“今天我能培养哪项技能？” - Mediate: Spend 10 minutes daily to strengthen awareness of your thought patterns.
每天冥想 10 分钟，增强对思维模式的觉察力。
9. Apply the Spacing Effect
运用间隔效应（分散学习）
Cramming doesn’t work. Your brain needs time to consolidate information.
临时抱佛脚行不通，大脑需要时间巩固信息。
How to use this / 使用方法：
- Review at intervals: Review new information at increasing intervals (1 day, 3 days, 7 days, 14 days).
以递增的时间间隔（1、3、7、14天）复习信息。
10. Master Parkinson’s Law of the Brain
掌握大脑的帕金森定律（截止日期创造专注力）
“Work expands to fill the time available.” If you give yourself a week, it takes a week. If you give yourself 2 hours, your brain finds a way.
“工作会不断膨胀，直至占满所有可用时间。”给一周就用一周，给两小时，大脑就会想办法在两小时内完成。
How to use this / 使用方法：
- Set aggressive deadlines: Cut your estimated time in half.
为任务设定激进的截止日期（将预估时间减半）。 - Use timers: Use the Pomodoro technique to create urgency.
使用计时器（如番茄钟）制造紧迫感。
The Bottom Line / 核心总结
Your brain is a tool. If you don’t know how to use it, it will control you.
你的大脑是一种工具。如果你不知道如何使用它，它就会反过来控制你。
- Start with one principle. (从一个原则开始)
- Master it for 30 days. (坚持 30 天)
- Add another. (然后再增加一个)
In 6 months, you’ll have everything you’ve been chasing—not because of luck, but because you rewired your brain to make it inevitable.
六个月后，你将拥有所追寻的一切。这不是因为运气，而是因为你重塑了大脑，让成功变得必然。
📓 阅读笔记 （TL;DR）
📤 原文来源
- 原文首发于 After reading this, your brain will not be the same
- 作者：Mustufa Khan
- 译者：本文为学习交流翻译，仅供学习参考