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What do all people who achieve true excellenceand consistentlyhigh performancehave in common?
那些真正優秀，永遠保持高水準的人都有哪些共同點呢？
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.
答案不是天生基因好，雖然誰都想有好基因。真正的答案是日復一日的超越自我，以及不斷推動自己進步的愿望。盡管在這個過程中，會有艱辛，會犧牲掉很多即時的快樂，也會懷疑付出之后的收獲是否存在。
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.
人類有兩個強大的本能。一個是躲避痛苦，這種本能讓人類在洪荒時期面對強大的獵食者，成功求生。另一個是趨向快樂，這種本能堅定了祖先對于稀缺食物的渴求，讓人類得以綿延。
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.
忍受艱辛，放棄即時的快樂是實現進步、達到成功的唯一途徑，是不變的真理。
There are three keys to strengthening this counterintuitivecapacity:
三招助你對抗本能，增強自我推動的能力：
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.
1.減少誘惑。這個道理就像是把家安在了賭場里，如果長期身處其中，遲早會泥足深陷。再來想一想辦公室聚會上擺著的蛋糕和餅干，如果你坐在這些美食面前，你早晚會繳械投降的。
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.
2.推動自己向困難挑戰的時間都要短暫且具體。要勞逸結合，高強度的訓練之后，能量在短期之內爆發，之后就需要通過休息和復原來進行能量的補償。雖然相較有氧訓練，這種短期的自我加壓要更難，但這確實是一個更加有效省時保持健康的方法。
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.
3.在你面對最艱難挑戰的時候，構建能量儀式——明確時間和具體做法。試試看，在新的一天開始的時候，將注意力完全集中在最難的挑戰上，時間控制在90分鐘以內，之后進行休息恢復。畢竟，短期的痛苦還是比較容易忍受的。
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.
選擇你生活中的一個方面，每天對自己提出更高的要求，推動自己更向前一步。久而久之，你的自我感覺會更加良好，對你做的所有事也會感到更滿意。
