不对自己“狠”，怎能成功？

　What do all people who achieve true excellenceand consistentlyhigh performancehave in common? 内容来自www. .com

　　那些真正精良，永远保持高水准的人都有哪些特点呢？

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　　The answer isn't great genes, although they're nice to have. It's the willingness to push themselves beyond their current limits day in and day out, despite the discomfortthat creates, the sacrificeof more immediate gratification, and the uncertainty they'll be rewarded for their efforts。 内容来自www. .com

　　答案不是天生基因好，诚然谁都想有好基因。真正的谜底是日复一日的超越自我，以及始终推动自己进步的愿望。只管在这个过程中，会有艰苦，会错过很多即时的快乐， 也会猜疑付出之后的收获是否存在。

　　Human beings have two powerful primalinstincts. One is to avoid pain, an instinct that helped us to survive when we were vulnerableto predatorsin the savanna. The other is to move towards pleasure, an instinct that once kept us foragingfor food, which was scarce, and still helps to ensure that we pass on our genes。 内容来自www. .com

　　人类有两个强大的本能。一个是躲避痛苦悲伤，这种本能让人类在洪荒时期面对富强的猎食者，成功求生。另一个是趋势快活，这种本能摇动了祖先对稀缺食物的渴求，让人类得以绵延。

　　The unavoidable truth is that the willingness to endure discomfort and sacrifice instant gratification is the only way to get better at anything, and to achieve true excellence。 CopyRight .com

　　忍耐艰苦，放弃即时的快乐是实现进步、达到胜利的唯一途径，是不变的真理。 CopyRight .com

　　There are three keys to strengthening this counterintuitivecapacity:

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　　三招助你对抗本能，增强自我推动的才能：

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　　1. Minimize temptation, which operates the same way the house does in a casino. It will always defeatyou if you exposeyourself to it for too long. Think about cake or cookies at an office party. If they sit there in front of you, you're eventually going to succumb。

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　　减少勾引。这个就像是把家安在了赌场里，如果长期身处其中，迟早会泥足深陷。再来想一想办公室聚会上摆着的蛋糕和饼干，假如你坐在这些美食面前，你早晚会缴械投降的。

　　2. Push yourself to discomfort only for relatively short and specific periods of time.Intervaltraining is built on short burstsof high intensityexercise offsetby rest and recovery. It's harder than aerobictraining, but it's also a more efficient, less time-consuming way to increase fitness。 CopyRight .com

　　推进自己向艰难挑衅的时光都要短暂且具体。要劳逸结合，高强度的练习之后，能量在短期之内暴发，之后就需要通过休息跟还本来进行能量的补充。固然相较有氧训练，这种短期的自我加压要更难，但这确实是一个更加有效省时坚持健康的方法。

　　3. Build energy rituals—specific behaviors done at precise times —for your most difficult challenges。 Try beginning the day by focusing without interruptionon the most important challenge in front of you, for no more than 90 minutes, and then take a real renewalbreak. It's much easier to toleratediscomfort in short doses。

　　在你面对最艰难挑战的时候，构建能量仪式——清楚时间跟详细做法。试试看，在新的一天开始，将心力集中在最难的挑战上，时间操纵在90分钟以内，之后休息恢复。毕竟，短期的痛楚还是比较容易忍受的。 CopyRight .com

　　Choose one area of your life and push yourself just a little harder than you think is possible every day. You'll feel better about yourself, and over time, you'll get better at whatever it is you're doing。

　　决定你生活中的一个方面，每天对本人提出更高的要求，推动自己更向前一步。长此以往，你的自我觉得会更加良好，对你做的所有事也会感到更满意。 

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