自律就是自由

实战手册

作者：Jocko Willink

Discipline Equals Freedom

Field Manual

By Jocko Willink

简介

《自律就是自由》（2020年）是一本关于自律艺术的实战手册。它揭示了你需要做什么来满足你的全部潜能--以及为什么自律能让你自由。

Synopsis

Discipline Equals Freedom (2020) is your field manual to the art of self-discipline. It uncovers what you need to do to meet your full potential – and why being disciplined sets you free.

本书适用于谁？

* 寻找新方法的健身爱好者

* 喜欢心直口快拥有严厉的爱的人

* 任何寻求灵感以更努力工作的人

Who is it for?

* Fitness buffs looking for a new angle

* Fans of straight-talking tough love

* Anyone seeking inspiration to work harder

关于作者

乔科-威林克曾在海豹突击队服役20年，并在伊拉克完成了几次服役。回国后，威林克成为一名海豹突击队教官，并创立了Echelon Front，这是一家领导力培训咨询公司，将海豹突击队的培训应用于企业领导力。

About the author

Jocko Willink served as a Navy SEAL for 20 years and completed several tours of duty in Iraq. After returning home, Willink became a SEAL instructor and founded Echelon Front, a leadership training consultancy that applies SEAL training to corporate leadership.

1, What’s in it for me? Push yourself to the top. [ 这本书是干什么的？让自己成为最优秀的人 ]

你是你想成为的最快乐、最健康、最成功的人吗？如果不是，为什么？也许你现在太忙，没有时间来完成这些事？或者你还没有钱或动力来扭转局面。或者你只是需要放弃找借口，去做这件事！

Are you the happiest, fittest, and most successful person you want to be? If not, why? Maybe you’re too busy to work on yourself right now? Or you don’t have the money – or motivation – to turn things around yet. Or maybe you just need to quit making excuses and do it!

这就是本文的作用。抓住一切可以利用的机会从饮食和锻炼着手，到成为一个领导者，这是你的实战手册，让你变得更自信、更健康、更精神。发现纪律的驱动力是什么；行动、积极和无情如何让你更接近你的目标；以及为什么对你的生活负责是让自己自由的关键。

That’s where these blinks come in. Tackling everything from diet and exercise to being a leader, this is your field manual to a more confident, healthy, and prosperous you. Discover what drives discipline; how action, aggression, and relentlessness get you closer to your goals; and why taking responsibility for your life is the key to setting yourself free.

在本文中，你将学会

    * 为什么生活中没有捷径。

    * 你的家庭健身房需要的三件设备；以及

    * 你唯一需要的武技

In these blinks, you’ll learn

* why there are no shortcuts in life;

* the three pieces of equipment you need in your home gym; and

* the only martial art you’ll ever need.

2, Discipline comes from inside you – what are you fighting for? [ 自律发自于你的内心 - 你为何奋斗？ ]

人们总是想知道让自己变得更好、更聪明、更强壮的秘密。但更多的是，他们想知道如何快速获得成果。他们能学到什么生活小窍门？他们在通往成功的道路上可以走什么捷径？

People always want to know the secret to getting better, smarter, and stronger. But more than that, they want to know how to get results fast. What life hacks can they learn? What shortcut can they take on the road to success?

答案是：没有！真正的自我完善是不能急于求成的。它需要时间和充分的自律。

The answer is: nothing! Real self-improvement can’t be hurried. It needs time and tons of discipline.

自律是你对抗你脑海中那个小声说 "明天再做 "的武器。你一定熟悉这个声音。它哄骗你回到沙发上，而不是洗完碗。有时，自律可能会击退懒惰，但它从何而来？根据退役的美国海豹突击队队员和作家乔科-威林克的说法，它来自于内心--你只需要找到你的驱动力。

Discipline is your weapon in the fight against that little voice in your head that says, “Do it tomorrow.” You know the one. It coaxes you back to the couch instead of finishing the dishes. Now, discipline may repel laziness, but where does it come from? According to author and retired US Navy SEAL Jocko Willink, it comes from within – you just need to search for what drives you.

这里的要点是：自律来自于你的内心--你在为什么而奋斗？

The key message here is: Discipline comes from inside you – what are you fighting for?

乔科从小就知道他在为战争做准备，他知道他最终将不得不与他的敌人对抗。他不知道何时或如何，但他知道他需要在精神上和身体上做好准备才能获胜。这驱使他毫不留情地训练自己和手下的战斗力。他不允许有任何借口来阻止他们。当他和他的部下被召入战场时，他们努力战斗并取得胜利。

Jocko knew from a young age that he was preparing for war, and he knew he’d eventually have to confront his enemy. He didn’t know when or how, but he knew he’d need to be mentally and physically prepared to win. This drove him to mercilessly train himself and his men for battle. He didn’t allow excuses to stop them. And when he and his men were called into action, they fought hard and won.

今天，他的军旅生涯已经结束，他回到了平民世界。现在驱使他的是对他那些没能回家的战友的回忆。他让自己每天的每一秒都有意义，以纪念他们的牺牲。而要充分利用每一刻，你只需要找到驱动你的因素。

Today, his military tours are over, and he’s back in the civilian world. What drives him now are the memories of his fellow soldiers that never made it back home. He makes every second of his day count to honor their sacrifice. And to make the most of every moment, you just need to find what drives you.

怎么做？嗯，第一步是停止找借口。只有你能对自己下达命令。因此，如果你想早起，就去做。如果你想每天锻炼身体，就去做。只要稍微控制一下思想，你就可以做任何事情。

How? Well, the first step is to stop making excuses. Only you have power over yourself. So if you want to wake up early, do it. If you want to work out every day, do it. With a little bit of mind control, you can do anything.

变得更好、更健康、更强大需要努力。是的，这很有压力 - 但生活是有压力的。这没关系。人类是为了承受难以置信的压力而存在的。想想历史上所有打过史诗般的战争的士兵。乔科做到了，这就是他如何度过他在伊拉克的旅程。如果在他之前的战士能够忍受可怕的情况，如在第一次世界大战的索姆河战役或内战的盖茨堡战役中面对死亡，那么他也可以。

Becoming better, fitter, and stronger takes work. Yes, it’s stressful – But life is stressful. And that’s OK. Humans were made to withstand incredible stress. Think of all the soldiers that fought the epic wars throughout history. Jocko did, which is how he got through his tours in Iraq. If warriors before him had been able to endure horrific situations like facing death in the First World War’s Battle of the Somme, or the Civil War’s Battle of Gettysburg, then so could he.

这就是纪律--拥有自己的观点，征服你能控制的东西，接受你不能控制的东西，然后继续前进。

That’s discipline – getting some perspective, conquering what you can control, accepting what you can’t, and then getting on with it.

3, Make aggression your default mode. [ 让主动进攻成为你的默认模式 ]

纪律不仅能武装你对抗懒惰，还能为你的成功提供动力。它给了你目标和明确性。你知道为什么你选择在早上6:30起床，而不是按下那个诱人的打盹按钮。这种每天都要达到目标的承诺应该采取主动进攻的形式。

Discipline not only arms you against laziness, but it fuels you to succeed. It gives you purpose and clarity. You know why you’re choosing to wake up at 6:30 a.m. instead of hitting that tempting snooze button. That commitment to meet your goal every day should take the shape of aggression.

当然，这并不意味着你应该无缘无故地公开表示敌意或一直对抗。主动进攻是点燃你去追求你想要的东西的火焰。这是一种战斗的态度，利用你所拥有的一切来超越和胜出你的对手。当你主动出击时，你是先手的--你不会等待你的敌人首先攻击。

Of course, that doesn’t mean you should be openly hostile for no reason or confrontational all the time. Aggression is the fire that ignites you to go after what you want. It’s a fighting attitude to use everything you have to outmaneuver and outperform your opponent. When you’re aggressive, you’re proactive – you don’t wait for your enemies to attack first.

主动进攻并不是一件坏事；它是一种促使你获胜的性格特征。

Aggression isn't a bad thing; it's a character trait that drives you to win.

这里的要点是：让主动进攻成为你的默认模式。

The key message here is: Make aggression your default mode.

现在，你可能认为你生来就有这种内在的攻击性，但当涉及到关于后天培养与先天禀性的辩论时，乔科认为两者都不重要。你最终成为什么样的人，取决于你的选择。

Now, you may think you’re born with this internal aggression, but when it comes to the debate on nurture versus nature, Jocko believes that neither matters. You ultimately become who you are based on your choices.

你是否选择努力工作，成为你的成功版本？或者你会等待运气来决定你成为什么样的人？看到没，这就是选择。

Do you choose to work hard to become your version of success? Or will you wait for luck to dictate the person you become? See? It’s about choices.

如果你认为你的环境决定了你的未来，那是不对的。乔科在军队中与来自各行各业的人共事。他遇到了常春藤联盟的毕业生和前黑帮分子，来自良好家庭的孩子和根本没有家庭的孩子。他可以证明，生活中的每一类人都有成功的故事和失败的经历。先天禀性和后天培养并不能书写你的人生故事。你才是。

And if you think that your circumstances dictate your future, that’s not true. Jocko worked with people from all walks of life in the military. He met Ivy League grads and former gangbangers, kids from good families and kids with no families at all. He can attest that there are success stories and failures in every category of life. Nature and nurture doesn’t write your life story. You do.

听着，坐在一旁什么都不做很容易，但自律利用对失败的恐惧迫使你上前线去战斗。乔科不同意允许失败的这种观点。他认为你应该非常害怕失败，以至于不惜一切代价避免它。这是一种让你不断思考、努力和推动成为更好的人的恐惧。这种恐惧促使你在健身房待得更久，或在办公室投入更多时间，这样你就不会输--永远不会。

Look, it’s easy to sit on the sidelines and do nothing, but discipline uses fear of failure to force you onto the front line to fight. Jocko disagrees with the sentiment that it’s OK to fail. He thinks you should be so scared of failure that you avoid it at all costs. This is the fear that keeps you thinking, striving, and pushing to be better. It’s the fear that motivates you to stay at the gym longer or put in more time at the office so you don’t lose – ever.

除了失败，你还应该害怕平庸。具体来说，害怕在十天或十年后醒来，意识到你已经眼睁睁地看着自己的生命流逝而没有对世界产生影响。这是一个真正可怕的想法，你应该每一天都与之斗争。

Along with failure, you should fear mediocrity. Specifically, fear waking up in ten days, or ten years, realizing that you’ve watched your life go by without making an impact on the world. That’s a truly scary thought that you should battle against every single day.

4, Focusing on the wrong things is stopping you from being the person you could be. [ 专注于错误的事情会阻止你成为你可以成为的人 ]

你只有一次生命，而且只有一次机会让它变得重要。这带来了很多压力，但养成一些好的习惯将使你朝着最好的自己前进。

You only have one life to live – and one shot at making it matter. This comes with a lot of stress, but adopting a few good habits will keep you moving toward the best version of yourself.

你需要消除任何阻碍你进步的东西，比如纠缠于错误。错误是一定会发生的。每个人都会犯错。纠缠于这些错误很容易，但过去的事情是无法改变的。遗憾只会阻止进步。后悔的唯一有效目的是教给人们一个教训，告诉他们下次该怎么做才是不同的。就这样而已。因此，让遗憾促使你从过去学习，但不要活在过去。

You need to eliminate anything that stalls your progress, like dwelling on mistakes. They’re bound to happen. Everyone makes them. And though it’s easy to dwell on those mistakes, the past can’t be changed. Regret just stops progress. The only productive purpose for regret is to teach a lesson on what to do differently next time. That’s it. So let regret fuel you to learn from the past, but not live in it.

现在是唯一确定的事情。将你的注意力转向现在的积极行动，你会产生最大的影响。

The present is the only thing that's certain. You’ll make the most impact by turning your focus on positive action now.

这里的要点是：专注于错误的事情会阻止你成为你可以成为的人。

The key message here is: Focusing on the wrong things is stopping you from being the person you could be.

自律促使你走向成功。但究竟什么是成功？它是你想要实现的目标。一旦你想通了，就不要忽视它。永远不要!  不要被短期目标牵着鼻子走，这些目标是由即时的满足感（如一时的荣耀）所推动的；这些目标只会拖累你的长期进展。要坚持不懈，使你的长期目标在你的脑海中扎根。让它占据你的思想。把它告诉其他人，把它写下来，做任何事情都不要忘记它。但最重要的是，现在就采取行动，使之成为现实。现在就开始！

Discipline drives you to success. But what exactly is success? It’s what you want to achieve. Once you’ve figured it out, don’t lose sight of it. Ever! And don’t get sidetracked with short-term goals that are fueled by instant gratification like momentary glory; these just slow down your long-term progress. Be relentless so your long-term aim becomes embedded in your mind. Let it take over your thoughts. Tell other people about it, write it down, do whatever it takes to not forget it. But most of all, take action to make it happen – now!

不要犹豫不决。事实上，将犹豫从你的生活中驱逐出去。在决定做某件事的时候，最可怕的时刻是在你等待做这件事和你真正做这件事之间。这场战斗的胜负就在这短短的时间内。这种犹豫会阻止你前进。你只有在犹豫不决之前采取行动才能获胜，不然就会把机会交给你的竞争对手。

Don’t hesitate. In fact, banish hesitation from your life. The scariest moment when deciding to do something is between the time you’re waiting to do it and when you’re actually doing it. The battle is won or lost in that short timeframe. That hesitation stops you from moving forward. You can only win by acting before hesitation takes hold and hands your opportunity to your competitors.

我们的想法是永远向前推进，不要让任何东西阻止你，尤其是恐惧。你每天都会面临许多次的恐惧。但你打算怎么做？退出并逃避？还是选择承受巨大的冲击、痛苦和压力？不，你应该主导! 选择成为拥有最宽阔肩膀的人，与你一起扛起所有其他。成为首先拔枪的人，就像在战斗情况下。先拔枪的士兵会给团体带来优势。在战争中，它可以分散敌人的注意力或确定他们的位置。对你来说，就是做一个不怕站着打仗的领导者!

The idea is to always push forward without letting anything stop you, especially fear. You’re faced with fear many times a day. But what are you going to do? Quit and run away? Or will you choose to absorb the most impact, pain, and stress? No, you should lead! Choose to be the person with the broadest shoulders to carry others with you. Be the person who draws first, like in combat situations. The soldier who draws first gives the group an advantage. In war, it can distract the enemy or identify where they’re located. For you, it’s being the leader who’s not afraid to stand and fight!

5, Conquer your mornings, and you’ll conquer the competition. [ 战胜你的早晨，你就能赢得竞争 ]

现在我们已经介绍了拥有自律的意义，让我们把它付诸行动。有两个至关重要的日常习惯，每个人都应该尽快开始：严格的运动习惯和良好的睡眠习惯。

Now that we’ve covered what it means to have discipline, let’s put it into action. There are two crucial everyday habits that everyone should start ASAP: a rigorous exercise routine and good sleeping habits.

首先，如果你没有定期锻炼，你应该锻炼。锻炼可以提高你的自然内啡肽和睾丸激素水平，同时给你的免疫系统带来提升。此外，它通过改善流向大脑的血液和释放帮助你思考的化学物质，使你更聪明。

First off, if you’re not exercising regularly, you should be. Exercise pumps up your natural endorphins and testosterone levels while giving your immune system a boost. Additionally, it makes you smarter by improving blood flow to the brain and releasing chemicals that help you think.

如果你很难寻找时间来锻炼，你只是在找借口。如果你需要时间，你一定有。事实上，你可以通过早起腾出更多时间。非常早。比如，黎明前的时间。在军事领域，那么早起床被称为 "准备战斗"。

If you struggle to find time to work out, you’re just making excuses. If you need the time, find it. In fact, you can make more time by getting up early. Very early. Like, predawn early. In the military world, getting up that early is known as standing to.

这里的要点是：征服你的早晨，你就能赢得竞争。

The key message here is: Conquer your mornings, and you’ll conquer the competition.

世界各地的军队都有纪律，每天都要极早起床。这并不是为了惩罚他们，而是为了让他们对敌人有优势。如果他们的敌人进攻，他们将准备好反击。在第一次世界大战中，部队被要求在天亮前起床，站在战壕里装好枪。

Armies around the world have been disciplined to wake up extremely early every day. This isn’t to punish them, but to give them an advantage over their enemies. If their enemy attacks, they’ll be ready to fight back. In World War I, troops were expected to be up by first light, standing in the trenches with guns loaded.

所以，不要找借口! 如果他们能做到，你也可以。开始将你的闹钟设置为早上4:30，并在双休日去健身房锻炼。这么早起床让你在心理上比你的竞争对手更有优势。当他们还在睡梦中时，你知道自己正在征服一天中的第一场胜利，这让你感到更强大、更自信。

So no excuses! If they can do it, so can you. Start setting your alarm for 4:30 a.m. and hit the gym on the double. Getting up this early gives you a psychological edge over your competitors. It makes you feel stronger and more confident to know you're conquering your first wins of the day while they’re still asleep.

但谁愿意那么早起床呢？这是很累人的!  的确辛苦，但这是可能的......只要有纪律性。这只是意味着要足够早地睡觉，也许比平时早就可以。大多数成年人只需要7个小时的睡眠，所以如果你晚上10点睡觉，你应该在早上5点醒来时已经休息好了。

But who wants to wake up that early? It’s exhausting! True, but it’s possible . . . with discipline. It just means getting to bed early enough – maybe earlier than usual. Most adults need just seven hours of sleep, so if you go to bed at 10:00 p.m. you should wake up well-rested at 5:00 a.m.

而如果你已经习惯了睡得更久，那么就通过更多的运动来提高睡眠质量，这将使你的身体足够疲惫，从而睡得好，睡得少。

And if you've gotten used to sleeping longer, then improve the quality of your sleep by getting more exercise, which makes your body tired enough to sleep well, and sleep less.

良好睡眠的另一个关键是在闭目养神之前关闭电子设备。科学家认为它们发出的蓝光会欺骗你的身体，使其认为现在是白天，这使你更难入睡。因此，读一本书来代替。这将比YouTube视频更让人放松，而且在这个过程中会让你更聪明。

Another key to good sleep is turning off electronic devices way before shut-eye. Scientists believe the blue light they emit tricks your body into thinking it's the middle of the day, which makes it harder to fall asleep. So, read a book instead. It’ll be more relaxing than a YouTube video and will make you smarter in the process.

6, Commit to exercise, and build a home gym. [ 投身锻炼，并建立一个家庭健身房 ]

要成为最好的自己，定期锻炼是百分之百的必要条件。但什么是非常好的锻炼？什么都可以! 所有的运动都是同样有价值的。

Regular exercise is 100 percent essential to becoming the best version of yourself. But what’s the very best workout? Anything! All exercise is equally valuable.

重要的是你行动起来了，无论是拉伸、散步、举重、游泳，还是打篮球。锻炼不需要很复杂，也不需要通过一些科学的方法来证明。你只需要移动你的身体。

What matters is that you’re doing something, whether that’s stretching, walking, lifting weights, swimming, or playing a game of basketball. Exercise doesn't need to be complicated or proven by some science-driven methodology. You just need to move your body.

不过，无论你选择做什么，跟踪你的进展是个好主意。记下你每天跑了多远，或者每节课的重量是多少。跟踪不仅会让你看到你的进展，也会帮助你在你的制度中建立目标。

Whatever you choose to do, though, it's a good idea to track your progress. Make a note of how far you ran each day, or how heavy your weights were each session. Not only will tracking let you see your progress, it will also help you build goals into your regime.

这里的要点是：投身锻炼，并建立一个家庭健身房。

The key message here is: Commit to exercise, and build a home gym.

纪律是指不接受借口，对吗？那么，有了家庭健身房，你就不会有任何借口了。在家里找一个小空间或角落--比如备用房间、办公室、后院或车库--这是一个你无法回避的方便的锻炼空间。

Discipline is about not accepting excuses, right? Well, with a home gym, you won’t have any. Find a small space or corner in your home – like a spare room, office, backyard, or garage – it’s a convenient workout space you can’t avoid.

如果你认为家庭健身房太贵，再想想--你只需要几样东西就可以开始了。首先，安装一个引体向上杆。你可以用这个简单的设备做俯卧撑、引体向上、深蹲和腹部运动；它可以让你的整个身体得到锻炼 另一件相对便宜的设备是体操环。你可以把它们安装在任何一面墙上，做环形下蹲、环形俯卧撑和L型坐。初学者家庭健身房的最后一件设备是一个带有杠铃和砝码的深蹲架。有了橡胶缓冲板而不是铁板，你就可以执行动态举重。这些设备提供了一个有效的家庭健身房，你可以在今后的锻炼中不断增加。

If you think a home gym is too expensive, think again – you only need a few things to get started. First, install a pull-up bar. You can do push-ups, pull-ups, squats, and ab exercises with this simple rig; it gives your entire body a workout! Another piece of relatively cheap equipment are gymnastic rings. You can mount them to any wall and do ring dips, ring push-ups, and L-sits. The last piece of equipment for the beginner’s home gym is a squat rack with a barbell and weights. And with rubber bumper plates instead of iron ones, you can execute dynamic lifts. This setup delivers an effective home gym that you can add to as your workouts advance in the future.

如果你每天都坚持锻炼，你会看到结果--偶尔也会有受伤。但这并不是跳过锻炼课程的借口。伤害是会发生的，所以要绕开它们来锻炼。把你的注意力转移到你可以安全进行的运动上。如果你的膝盖受伤了，那就把注意力集中在你的上半身一段时间。如果你拉伤了肩膀，就锻炼你的核心和腿部，直到肩膀好起来。

If you stick to your exercise routine every day, you'll see results – and the occasional injury. But that’s not an excuse to skip your workout sessions. Injuries happen, so work around them. Switch your focus to exercises you can do safely. If you injure your knee, concentrate on your upper body for a while. If you pull your shoulder, work your core and legs until the shoulder gets better.

如果你的伤势让你呆在家里，你只是需要休息，那也没关系。做你的身体需要你做的事。但要继续追寻一些东西。不要停下来。如果你不能锻炼身体，那么就利用这段时间培养另一种技能。记住，如果你不这样做，你的敌人会。

And if your injuries keep you at home and you simply need to rest, that’s fine. Do what your body needs you to do. But keep going after something. Don’t stop. If you can’t work out, then use the time to build on another skill. Remember, if you don’t, your enemies will.

7, Start your martial arts discipline with Brazilian jiu-jitsu. [ 从巴西柔术开始你的武术修炼 ]

你永远不知道什么时候你会发现自己处于危险之中。它发生了，尽管没有人愿意去想它会发生。但是，在受到威胁的情况下，仅仅是强大是不够的。这就是为什么乔科建议进行古老的武术自卫训练的原因。

You never know when you might find yourself in danger. It happens even though nobody likes to think it will. But just being strong isn’t enough protection in threatening situations. That’s why Jocko recommends training in the ancient self-defense practice of martial arts.

武术的基本原则从未改变过，也不会改变，但它们一直在演变，有新的技术和动作。武术可以被解释为三大类：擒拿术，使用杠杆和擒拿来控制你的对手；打击，使用任何身体部位--如拳、脚和头击--来击败你的敌人；以及使用武器的武术。包括棍子、刀子和枪支。

The fundamental principles of martial arts have never changed and never will, but they evolve with new techniques and moves all the time. Martial arts can be explained in three broad categories: grappling, which uses leverage and holds to dominate your opponent; striking, which uses any body part – like punches, kicks, and headbutts – to defeat your enemy; and martial arts with weapons, which involve, well, weapons. Think sticks, knives, and firearms.

这里的要点是：从巴西柔术开始你的武术修养。

The key message here is: Start your martial arts discipline with Brazilian jiu-jitsu.

自卫的主要目标是逃跑，但如果你的攻击者抓住了你，你就跑不掉了。当这种情况发生时，很可能会被摁到地上。这就是巴西柔术的意义所在。这是一种先进的擒拿术，专注于从地面上进行自我防御，这样你就可以摆脱控制并逃脱。

The primary goal of self-defense is to run away, but that’s not possible if your attacker has a hold of you. When that happens, expect to be grappled to the ground. That’s where Brazilian jiu-jitsu helps. It’s an advanced form of grappling that focuses on self-defense from the ground so you can free yourself and escape.

巴西柔术的另一个好处是，它是最复杂的武术，永远不会过时。除了基本功之外，还有无限多的动作可以学习，在你学习和提高技能的同时，还可以刺激你的思维。

Another great thing about Brazilian jiu-jitsu is that it’s the most complex of the martial arts and never gets old. There’s an infinite number of moves to learn beyond the fundamentals, with the bonus of stimulating your mind as you develop and improve your skills.

当然，在受控环境中击退对手与面对现实生活中的威胁是不同的。这就是为什么乔科的第一道防线是始终保持态势感知。这意味着无论你走到哪里，都要对人和周围的环境进行评估，并始终考虑到应急措施--比如找到最近的逃生路线或掩护--以便在需要时保护自己。

Of course, repelling an opponent in a controlled environment is different than facing a real-life threat. That’s why Jocko’s first line of defense is to always maintain situational awareness. That means you’re assessing people and surroundings wherever you go, and always thinking of contingencies – like locating the closest escape route or cover – to protect yourself if needed.

虽然保持态势感知是一个很好的步骤，但没有什么能保证你永远不会面临直接威胁。如果你遇到了，乔科指导你采取行动!

While maintaining situational awareness is a good step, nothing can guarantee you’ll never face an immediate threat. If you do, Jocko directs you to ACT!

首先，如果你能跑掉，就赶紧跑！如果不能，就用你的训练来攻击。如果不能，就按照你的训练，抢先快速攻击。一旦你看到逃跑的机会，就立刻跑。

First, if you can run away, do it! If not, use your training to attack first and fast. As soon as you see an opportunity to run, take it.

如果涉及枪支，尽快趴下!  趴在地上，如果可能的话，打电话给警察。听一下枪声，如果是快速射击，寻找结实的掩护物躲在后面，直到枪声平息，然后逃跑--这可能是你唯一的机会。如果是慢速的单次射击，乔科建议我们 "立即跑，继续跑"。

If guns are involved, get down ASAP! Stay on the ground and call the police if possible. Listen to the gunshots. If it's rapid-fire, look for substantial cover to hide behind until there’s a lull in the shooting, and then run – it could be your only chance. If it’s single shots at a slow pace, Jocko advises us to “run immediately and keep running.”

8, Your body is not adapted to digest grains properly. [ 你的身体并不擅长消化谷物 ]

食物是你身体的燃料。如果你想变得更强更快，你需要给你的身体提供正确的燃料。但是我们中的许多人依靠像甜甜圈和饼干这样的无热量食物来使我们度过一天。你可能认为它们是食物，但它们不是。它们只是糖的输送系统。

Food is fuel for your body. If you want to become stronger and faster, you need to give your body the right fuel. But many of us rely on empty calories like doughnuts and cookies to get us through the day. You might think of them as food, but they’re not. They’re simply sugar delivery systems.

那么，你应该吃什么来获得最佳燃料？让我们看看我们人类的过去，以了解现在应该如何吃。我们的史前祖先依靠蔬菜和肉类的饮食，以及有限的水果而茁壮成长。

So, what should you be eating for optimal fuel? Let’s look to our human past to understand how to eat in the present. Our prehistoric ancestors thrived on a diet of vegetables and meat, with limited fruit.

今天，我们用基于谷物的食物，如意大利面、面包和大米堵塞我们的身体。不幸的是，人类的机器从未适应这些加工过的谷物。我们在过去的一万年里才开始吃它们；我们的史前祖先从未接触过它们。

Today, we clog our bodies with grain-based foods such as pasta, bread, and rice. Unfortunately, the human machine never adapted to processing grains. We’ve only been eating them for the last ten thousand years; our prehistoric ancestors never touched them.

这里的要点是：你的身体并不擅长消化谷物。

The key message here is: Your body is not adapted to digest grains properly.

这意味着，只要你吃谷物，它们在被加工后就会变成单糖。而大家都知道，吃大量的糖并不健康。简而言之，应该完全避免谷物。

This means that whenever you eat grains, they turn into simple sugar after being processed. And everyone knows that eating a lot of sugar isn’t healthy. In short, grains should be avoided altogether.

相反，用基于草饲牛肉、散养家禽和野生鱼--以及蔬菜、坚果、根茎和少量水果的膳食来构成的饮食，更加适合我们内在的洞穴人模式。远离谷物、土豆、精制糖、盐和豆类。典型的西方饮食习惯往往是高碳水化合物和低脂肪，而像我们的祖先那样吃意味着把今天的饮食习惯翻过来。限制碳水化合物，吃大量的脂肪，然后是大量的蛋白质。

Instead, embrace your inner caveperson with meals based on grass-fed beef, free-range poultry, and wild-caught fish – as well as vegetables, nuts, roots, and small amounts of fruit. Stay away from grains, potatoes, refined sugars, salt, and legumes. Whereas the typical Western diet tends to be high in carbohydrates and low in fat, eating like our ancestors means flipping today’s diet on its head. Limit carbohydrates and eat plenty of fat, followed by lots of protein.

关键是要百分百时间的遵守穴居人的饮食。流行的80/20规则，即80%的时间吃得健康，另外20%的时间吃得不健康，这就像在玩火。不好的食物，特别是糖类，是会上瘾的。允许自己在20%的时间里吃这些食物，就像一个正在康复的海洛因瘾君子，时不时地允许吃海洛因。诱惑太强了，而且不值得。

The key is to eat a caveman diet 100 percent of the time. The popular 80/20 rule of eating healthily 80 percent of the time and unhealthily the other 20 percent is like playing with fire. Bad foods, especially sugars, are addictive. Giving yourself permission to eat them 20 percent of the time is like being a recovering heroin addict who’s allowed heroin from time to time. The temptation is too strong, and it just isn’t worth it.

当然，这并不意味着你不能偶尔吃点合理的东西。但不要用它作为开始摄入塘的借口。例如，当乔科想犒劳自己时，他会将一小块黑巧克力浸入椰子油中，或者在一碗鲜奶油上放上切碎的坚果。当你遵循干净的饮食习惯时，这些看起来比较适度的奖励，成为了一种带有欺骗性的享受。

Of course, this doesn’t mean you can’t have an occasional, reasonable treat. But don’t use it as an excuse to start mainlining sugar. When Jocko wants to treat himself, for example, he dips a small chunk of dark chocolate into coconut oil or tops a bowl of whipped cream with chopped nuts. These might sound like modest rewards, but when you’re following a clean diet, these treats can be deceivingly decadent.

9, Final summary [ 最后的总结 ]

本文的要点：

The key message in these blinks:

要成为更好的自己，没有捷径。不要再为你为什么没有吃好、没有锻炼、没有达到你的目标而找借口了。除非你做出改变，否则你生活中的任何东西都不会变好，所以采取行动，成为你想要的人--今天开始。无论你有什么样的成长经历，你都有能力吸收压力，不懈地努力，并处处战胜你的竞争对手。

There’s no shortcut to a better you. Stop making excuses about why you’re not eating right, exercising, or meeting your goals. Nothing in your life will work unless you do, so take action to be the person you want – today. No matter what kind of upbringing you’ve had, you have the ability to absorb stress, toil relentlessly, and conquer your competition at every turn.

可行的建议：

Actionable advice:

来一个充电的小憩，并让你的脚抬高一些。

Power nap with your feet up.

打一个让你恢复精力的小盹，哪怕只有十分钟，也会提升你的能量。你可以通过把脚抬高到心脏上方来睡觉，使你的小睡更加有效。这可以减轻你的循环系统的压力，同时帮助分配积聚在你腿上的血液。因此，如果你在椅子上打盹，把你的脚放在桌子上。或者如果你在卧室里，试着躺在地板上，把你的脚放在床上。

Taking a power nap, even if it's just for ten minutes, will boost your energy. You can make your nap even more effective by sleeping with your feet raised above your heart. This takes the stress off your circulatory system while helping distribute the blood that has pooled in your legs. So, if you’re napping in a chair, put your feet on the desk. Or if you’re in your bedroom, try lying on the floor with your feet on your bed.