Like many of you I was enamored by the hustle culture 和你们许多人一样，我也曾沉迷于“奋斗文化”。 as a VP of people and multi time HR executive 作为一名人力资源副总裁，也是多次担任高管的人力资源从业者。 I've LED many teams and companies through burnout 我曾带领许多团队和公司度过职业倦怠期。 I've also gone through it myself 我自己也经历过这种状态。 turns out a lot of us have 事实证明，我们很多人都有过这样的经历。 studies show that at least 1 in 4 employees globally 研究显示，全球至少四分之一的员工 have experienced burnout 经历过职业倦怠。 burnout sucks 职业倦怠糟透了。 if you know you know 懂的人自然懂。 but you know what's worse 但你知道更糟的是什么吗？ it's dimming your light and your ambition 它会让你的光芒和雄心黯淡下去。 you see your ambition is a very special gift 你要知道，雄心是一份非常特别的礼物。 it's that firing you that keeps you aspiring for more 是这份动力推动你渴望更多， and pushes you to your fullest potential 激发你发挥全部潜能。 I believe with the right tools 我相信，只要有正确的方法， you can nurture your ambition 你就能培养自己的雄心， and avoid burnout 避免职业倦怠。 this all starts 这一切都始于 with learning to set and maintain your boundaries 学会设定并坚守自己的边界。 within work life and your relationships 在工作生活和人际关系中。 now boundaries like kind of have a bad reputationright 如今，“边界”这个词名声不太好，对吧？ some people think of them as an excuse to work less 有些人认为这是偷懒的借口， others 还有些人 as a reason to say no to everybody and everything 把它当作拒绝所有人和所有事的理由。 and some even believe they minimize your dreams 甚至有人认为这会让你的梦想缩水。 but boundaries are actually what empower you to domore 但边界其实能赋予你力量，让你做得更多， and do it better 做得更好。 boundaries give your ambition a sense of rhythm 边界能让你的雄心拥有节奏， and pace 和步调。 so you can create what I call sustainable ambition 这样你就能打造出我所说的“可持续的雄心”。 so what's the secret sauce 那么，秘诀是什么呢？ how do we effectively set boundaries 我们该如何有效设定边界？ well it starts with this hard truth 首先要接受这个残酷的事实： you can't do everything and avoid burnout 你不可能事事都做，还能避免职业倦怠。 I paint the picture for you 我给你描绘一个场景： it's four weeks away from that big deadline 离那个重要的截止日期还有四周， you have mouths to feed a home to maintain 你要养家糊口、打理家事， workouts to attend 还要坚持锻炼。 and then boom 然后突然， the inconvenient thing happens 麻烦事来了。 your child is sick you're rushing to the vet 孩子生病了，你要赶去看医生， or the worst you receive bad news that rocks you 或者更糟，你收到了让你崩溃的坏消息。 you're now sitting there 此刻你坐在那里， in this predicament of trying to figure out 陷入这样的困境：纠结着 how am I gonna do it all 我怎么才能把所有事都做完？ well guess what you're not 但事实是，你做不到。 before you can even begin to tackle your goals 在你开始实现目标之前， you have to make peace with the reality 你必须接受一个现实： that you can't do and be everything 你不可能什么都做、什么都顾全， especially in these moments of the unknown 尤其是在这些充满未知的时刻。 pushing yourself to the point of unsustainability 把自己逼到无法持续的地步， is an extremely toxic cycle 是一个极其有害的循环。 and unsustainability and unrealistic expectations 而无法持续和不切实际的期望， are exactly where burnout starts 正是职业倦怠的开端。 so let's talk about how you can create a system 所以我们来聊聊如何建立一个体系， to support your ambitions 既能支撑你的雄心， and your boundaries 又能守住你的边界。 first 首先， you have to get crystal clear on your non negotiables 你必须清楚地明确自己的“不可协商之事”。 it's up to you to decide 这由你自己决定， what tasks and what habits are essential for you 哪些任务和习惯对你来说是必不可少的。 when you hit those high pressure moments 当你身处高压时刻， a non negotiable could be something like “不可协商之事”可以是这样的： meditating 10 minutes a day 每天冥想10分钟， getting to your kids baseball game 去看孩子的棒球比赛， or prioritizing that workout 或者优先安排锻炼时间。 as it does 生活总会这样， life be life in and it'll throw you another curveball 总会给你抛出另一个难题。 and when it does 当难题来临时， I want you to ask yourself 我希望你问问自己： how am I going to prioritize my non negotiable 我该如何优先处理我的“不可协商之事”？ what is the trade off 需要做出什么取舍？ a trade off is typically something like 取舍通常是这样的： rescheduling a social activity 重新安排社交活动， canceling your golf lesson 取消高尔夫课程， this one's a little controversial 这一点有点争议， but maybe you're not watching Sunday Night Football 但也许你可以不看《周日橄榄球之夜》。 I know I know it's the fall season I know 我知道，现在是秋季，我知道。 at the end of the day 说到底， we can't control 我们无法控制 all the things that are happening around us 身边发生的所有事， but we can control how we react 但我们可以控制自己的反应。 so it's up to us to accept these trade off moments 所以，我们要接受这些取舍的时刻， adapt and move forward 调整自己，继续前进。 the second step is becoming aware of what I call 第二步，要意识到我所说的 your time bank “时间银行”的重要性。 now when you're frugal with your time 如果你节约使用时间， you have more time for your ambitions 就会有更多时间去追求雄心， and your non negotiables 去做那些“不可协商之事”。 and when you're frivolous with your time 如果你浪费时间， you're running on that hamster wheel 就会像在仓鼠轮上一样， from one thing to another to another to another 从一件事忙到另一件事，永不停歇。 so just like you would ponder a big purchase 所以，就像你会慎重考虑大额消费一样， the next time somebody requests 下次有人请求你 your time or a commitment from you 占用你的时间或让你做出承诺时， I want you to ask yourself 我希望你问问自己： is this time worth spending 这些时间值得花吗？ is this feasible 这可行吗？ I like to ask myself 我喜欢问自己：

以下为本篇的中英文翻译，全部为自己整理，如有错误欢迎指出！（shownotes有字数限制，最后部分放在评论区啦） 作为一名未来学家as a futurist 我认为英语中最危险的两个词I think the two most dangerous words in the English language 是 “难以想象” 和 “不可思议”are unimaginable and unthinkable 所以我想邀请你富有创造力地so I want to invite you to think creatively 勇敢地去思考and courageously 一些难以想象的可能性about some hard to imagine possibilities 我们来玩一个 “假如” 的游戏let's play a game of what if 我会描述三个未来的假想场景I'll describe three hypothetical future scenarios 你试着想象自己会有什么感受you try to imagine how you would feel 以及你会怎么做and what you would do 如果你在这些陌生的新世界醒来if you woke up in these strange new worlds 未来场景一future number one 2033 年，极端高温it's 2033 extreme heat 野火与干旱wildfire and droughts 比最可怕的气候预测还要糟糕have been worse than even the most dire climate predictions 因此，地球工程即将进行全球投票so now geoengineering is up for a global vote 90 亿人有权投票赞成或反对nine billion people are eligible to vote yes or no 一项为期 10 年、力度极大的太阳辐射管理计划on a 10 year plan of aggressive solar radiation management 向大气层中注入硫酸盐颗粒injecting sulfate particles into the atmosphere 以阻挡部分太阳光线to block some of the sun's rays 这场公投被称为 “阳光退出”the election is called sun exit 支持者说，投赞成 “阳光退出” 可能会带来一场为期 10 年的 “冬季”they're saying a yes on sun exit could bring about a 10 year winter 但是but 它也可能解决我们面临的一些最严峻的气候挑战it could also solve some of our biggest climate challenges 这些风险和意外后果值得吗is it worth the risks the unintended consequences 你会如何投票how would you vote 你会如何学习、做好投票准备how would you educate yourself to be ready to vote 场景更新：阳光退出公投通过，我们要开始实施了scenario update sun exit past we're doing it 太阳辐射管理将在 10 天后启动solar radiation management starts in 10 days 现在你感觉如何now how do you feel 接下来 10 天你会做什么准备what do you do in the next 10 days to get ready 好的，一年后okay it's one year later 地球工程确实起效了the geoengineering is working yes 但矛盾的是but paradoxically 人们对科学的信任度跌至历史最低点trust in science is now at an all time low 人们声称出现了身心方面的副作用people are saying there are mental and physical side effects 这只是虚假信息吗is it just misinformation 你会怎么做来保持健康what do you do to stay healthy 下一个未来，好的new future okay 现在是 2029 年it's 2029 now 你们的联邦政府推行了彻底的、近乎强制的零浪费政策and your federal government has gone full blown zero waste authoritarian style 如今，丢弃任何东西都是违法的it is now illegal to throw anything away 他们真的收走了所有人的垃圾桶they literally took everyone's garbage cans 嗯，不过堆肥仍然被允许mm hmm now composting's still allowed 回收利用从未真正奏效recycling never worked 而垃圾 —— 你一点都不能产生and garbage you can't make any of it nothing 但有个好消息but there's some good news 心理学家创造了一个新词psychologists have invented a new word 用来形容零浪费时代生活中的积极情绪to capture the positive emotion that defines life in a zero waste age 零悦感 / 零废喜悦（自创词：zerophoria）zerophoria 它融合了喜悦、自豪与足智多谋it's a combination of joy pride and resourcefulness 一种因不浪费任何东西而产生的轻盈感a lightness of being that comes from wasting nothing 不留任何痕迹and leaving no trace behind 你对这些变化作何反应how do you react to these changes 你会养成新习惯、帮助他人适应吗do you learn new habits help others adapt 还是会站起来加入抗议与抵抗or do you rise up and join the protest resistance 或是成为一名改革者or become a reformer 提出让零浪费社会变得更好的方法propose ways to make zero waste society better 好，我们来想象最后一个未来okay let's imagine one final future 2031 年，气候移民数量激增it's 2031 climate migration is on the rise 低生育率的国家countries with low fertility rates 正在互相争夺移民are competing with each other for immigrants 各国政府正在建设气候适应型友好城市governments are building climate resilient welcome cities 并补贴人们移居至此and paying people to move there 这是一场名为 “欢迎派对” 的新型地缘政治运动的一部分it's part of a new geopolitical movement called the Welcome Party 预计未来十年将有多达 10 亿人在援助下进行气候迁移up to 1 billion people are expected to climate relocate with assistance over the next decade 你被要求填写一份关于气候风险与迁移意愿的个人调查you have been asked to take a personal survey of climate risk and intention to migrate “欢迎派对” 组织正在收集数据The welcome Party is collecting data 以模拟并规划一场安全、公平的大规模气候迁移to simulate and plan a safe and equitable mass climate migration 你必须说出三个你愿意移居的气候适应型城市you have to name three climate resilient cities you would be willing to move to 在获得社会与经济支持的前提下given social and economic support 你会选哪三座城市which three cities do you name 你觉得自己在思考这个问题时，准备有多充分how prepared do you feel to consider this question 我为什么提出这些假设why am I posing these hypotheticals 来看看这些数据well take a look at this data 这两张图表显示了我们使用 “难以想象” 和 “不可思议” 这两个词的频率these two charts show how often we use the words unimaginable and unthinkable 在新闻报道中in our journalism 看看它们变得有多常见look how common they've become 我们常常感到震惊we are so often shocked 被未来的走向打得措手不及and blindsided by how the future unfolds 但事情本不必如此but it doesn't have to be that way 在加州帕洛阿尔托的非营利组织 —— 未来研究所里at the nonprofit Institute for the future in Palo Alto California 我帮助人们培养想象力与领导力I help people build imagination leadership skills 通过模拟今天你们思考过的这些难以想象的未来by simulating hard to imagine futures like you've thought about today 我们的目标是提升每个人在三项未来想象力指标上的得分our goal is to improve everyone's scores 分别是on three measures of future imagination 比如思维灵活性like mental flexibility 从 1 到 10 分on a scale of 1 to 10

以下是本篇的中英文字幕，全部为自己整理，如有错误欢迎指正！ I'd like to ask you to think about this 我想请你思考一下这件事 if you start using this motto today 如果你从今天开始践行这个座右铭 how would your life change 你的生活会发生怎样的改变 do you sometimes find that 你是否有时会发现 you put off starting something 自己总把要做的事一拖再拖 because you just don't feel ready enough 只因觉得自己还没准备充分 do you find it hard to make decisions likewhat to wear 你是否会难以做出抉择，比如穿什么衣服 what to eat who to date 吃什么东西，和谁谈恋爱 which job to take up 从事什么工作 do you tend to waste a lot of time deciding 你是否总爱把大量时间耗费在纠结上 what you might do while nothing gets done 想着自己可以做些什么，最终却一事无成 a way to overcome indecision 克服优柔寡断 and this lack of control in life 以及这种对生活失去掌控感的方法 is to do it badly 就是先潦草去做、不求完美 there's a quote by writer and poet G KChesterton that says anything worth doing 作家兼诗人G·K·切斯特顿有句名言：任何值得做的事 is worth doing badly the first time 第一次做，做得不够好也无妨 the reason why this works so well 这个方法之所以如此奏效 is that it speeds up your decision making 是因为它能让你加快做决定的速度 and catapults you straight into action 并让你立刻投入行动 otherwise you can spend hours deciding 否则你可能会花上数小时纠结 how you should go about doing something 该如何着手去做一件事 or what you should do 或是到底该做什么 this can be paralyzing 这种纠结会让人陷入停滞 and can make you afraid to even begin 甚至会让你连开始的勇气都没有 all too often we aim for perfection 我们总是一味追求完美 but never end up doing anything 最终却什么都没做成 because the standards that we set forourselves 因为我们为自己定下的标准 are too high they're intimidating 过高，让人望而生畏 which stresses us out 这会让我们倍感压力 so we delay starting something 于是我们迟迟不肯开始 or we might even abandon the whole thingaltogether 甚至会干脆放弃整件事 do it badly frees you up to take action 潦草去做，能让你放下顾虑、大胆行动 I mean you know how it is 你懂的，生活中常是这样 so often we wanna do something perfectly 我们总想着把一件事做到尽善尽美 we can't start until it's the perfect time 非要等到时机恰到好处 until we've got all the skills 等到自己掌握了所有技能才肯开始 but this can be daunting and stressful 可这样的想法，既让人胆怯，又让人倍感压力 so why not just jump into it 那何不干脆放手去做 just do it 立刻行动 however without worrying if it's good orbad 不用在意结果是好是坏 this will make it that much easier to startsomething 这样一来，开始做一件事就会变得容易得多 and as you're doing it badly to finish it 就算一开始做得潦草，也能坚持把事情做完 and when you look back 当你回头看时 you'll realize more often than not thatactually 你多半会发现，事实上 it's not that bad 事情并没有做得那么糟 a close friend of mine who has anxiety 我有一位患有焦虑症的挚友 started using this motto 她开始践行这个座右铭 and this is what she said 这是她的亲身感受 when I started using this motto my lifetransformed 自从践行这个座右铭，我的生活彻底改变了 I found that I could complete tasks 我发现自己能在短得多的时间里 in much shorter time periods than before 完成各项任务 do it badly gave me wings to take risks “潦草去做”让我有了敢于冒险的勇气 to try something differently 让我愿意尝试不同的做法 and to have way more fun during the wholeprocess 也让我在整个过程中收获了更多乐趣 it took the anxiety of out of everything 它驱散了所有事情带来的焦虑 and replaced it with excitement 取而代之的是满心的期待与兴奋 so 所以 do it badly and you can improve as you goalong 先大胆去做，哪怕做得不够好，你也能在过程中不断进步