Have you ever looked at a woman and thought, "How does she look so calm, cool, collected, and powerful?" We've spent the last decade studying the habits of high achieving women. In this

你有沒有看著一個女人想過：「她怎麼能看起來這麼冷靜、沉著、淡定而且有力量？」我們花了十年研究高成就女性的習慣。在這

episode, we'll show you the real playbook. The daily tools and tips that the top 1% women follow, backed by science, used by the most powerful women in the world, and tested by us. And

集中，我們會向你展示真正的劇本。頂尖 1% 女性遵循的日常工具和技巧，有科學支持，被世界上最有權勢的女性使用，並經過我們測試。而且

today, we're breaking down the five habits that actually make a difference.

今天，我們要分解真正能帶來改變的五個習慣。

And no, it's not drink lemon water or wake up at 5:00 a.m. These are actual methods that are backed by research, science, and results. And we're bringing

不，不是喝檸檬水或早上 5 點起床。這些是有研究、科學和結果支持的實際方法。我們今天

them to you today. I'm Sheree. I'm Jean.

把它們帶給你。我是 Sheree。我是 Jean。

And we're the Tiger Sisters. We are the internet's Wall Street and Silicon Valley big sisters. And we're a top 10 business podcast on Spotify where we talk about money, power, and love.

我們是 Tiger Sisters。我們是網路上的華爾街和矽穀大姐。我們在 Spotify 上是前 10 名的商業播客，談論金錢、權力和愛。

And for each habit, we're going to share where it came from. From a business book, a psychological research study, an executive training program, and we're going to give you a real life case study

對於每個習慣，我們會分享它的來源。來自商業書籍、心理學研究、高管培訓課程，我們會給你一個真實的案例研究

or two like we did at Stanford's business school and Harvard's business school. And finally, we'll have mini exercises for you to do in each section.

或兩個，就像我們在史丹佛商學院和哈佛商學院做的那樣。最後，我們會在每個部分給你小練習讓你做。

so you can apply it to your own life today. And don't skip this next part. It actually changed our entire mindset about what it takes to level up. And the

這樣你今天就可以應用到自己的生活中。不要跳過下一部分。它實際上改變了我們對升級所需要的整個心態。而且

first habit that we're starting with sounds simple, but it is career changing. And that's separating fact from feeling.

我們要開始的第一個習慣聽起來很簡單，但它能改變職業生涯。那就是區分事實和感受。

>> Mhm. This is one of the most powerful ideas from cognitive behavioral therapy, also known as CBT. And it's used by leaders, therapists, and high performers to stay clear-headed in high pressure

嗯嗯。這是認知行為療法中最有力的理念之一，也被稱為 CBT。領導者、治療師和高效人士用它來在高壓

and stressful situations. And this is something that is constantly reinforced in leadership training. In fact, aside from the case studies, there's a whole HBR Harvard Business Review article that

和壓力情況下保持頭腦清醒。這是領導力培訓中不斷強調的東西。事實上，除了案例研究，還有一整篇《哈佛商業評論》的文章，

is called emotional agility that's all about this. Susan David writes that the key to resilience isn't necessarily just not having emotions. It's actually just separating stimulus from response. At

叫做「情緒敏捷性」，就是關於這個的。Susan David 寫道，韌性的關鍵不一定是沒有情緒。實際上只是區分刺激和反應。在

HBS, this is a key lesson that's taught in leadership classes where emotional regulation and leadership sort of skills are taught side by side. And a lot of times you hear the professors say,

HBS，這是領導力課程中教的一個關鍵課程，情緒調節和領導技能是並行教授的。很多時候你會聽到教授說，

"Separate signal from noise." And this habit really trains that muscle. So something really tactical that you can do is an idea from Bnee Brown. To create space between stimulus and response, you

「區分信號和噪音。」這個習慣真的能訓練那塊肌肉。所以你可以做的一件很實用的事情是 Brené Brown 的一個想法。要在刺激和反應之間創造空間，你

can write down these words. The story I'm telling myself is dot dot dot. I really like this prompt because it creates space and it separates what is your perception from what is the

可以寫下這些話：「我告訴自己的故事是......」我真的很喜歡這個提示，因為它創造空間，並把你的感知和

reality. We actually learned this phrase at Stanford in my interpersonal dynamics class because something that's really important is separating intent from impact. And this is something that Gan

現實分開。我們實際上是在史丹佛的人際動力學課上學到這個短語的，因為區分意圖和影響真的很重要。這是

and I talk about specifically in our Stanford Business School episode part three. And I think this just takes it to the next level cuz you can actually

Gan 和我在我們的史丹佛商學院第三集中專門討論的。我認為這只是把它提升到了一個新的水平，因為你實際上可以

write down the story in my head. The story I'm telling myself is this. And it's a very clear way to make sure that you're only talking about impact and not

寫下腦海中的故事。我告訴自己的故事是這個。這是一種非常清晰的方式，確保你只談論影響而不是

intent. Yeah. And to bring in a case study, a really good example of this is the former CEO of PepsiCo, Indrren Nui.

意圖。是的。說到案例研究，一個很好的例子是百事可樂前 CEO Indra Nooyi。

So what she used to do is during tense meetings if someone said something that was potentially kind of like negative or inflammatory she would actually write down what they said verbatim so that she

她過去會做的是，在緊張的會議中，如果有人說了可能有點負面或煽動性的話，她會把他們說的話逐字記下來，這樣她

could actually reflect on it later instead of reacting in the moment. And what this actually did is it helped her avoid having an emotional reaction distort the actual data. And so the mini

可以之後反思，而不是當下反應。這樣做實際上幫助她避免了情緒反應扭曲實際數據。所以這個

exercise for this section is to take five minutes tonight and jot down a moment that triggered you. In one column, write exactly what was said and done. Basically, what is the observed

部分的小練習是今晚花五分鐘，記下一個觸發你的時刻。在一欄中，準確寫下說了什麼和做了什麼。基本上，什麼是觀察到的

behavior? And then in the other column, write down how you feel. And remember, you should ask yourself, did the event cause my emotion or did my interpretation of the event cause the emotion?

行為？然後在另一欄中，寫下你的感受。記住，你應該問自己，是事件導致了我的情緒還是我對事件的解讀導致了情緒？

Damn. Okay. Next, we're moving on to the second habit. And definitely don't skip this one, especially if you ever looked at your calendar and felt totally overwhelmed right after this. Applying

哇。好的。接下來，我們進入第二個習慣。絕對不要跳過這個，特別是如果你曾經看著日曆感到完全不知所措的話。申請

to business schools, it's a lot. We know every decision feels high stakes. Where to apply? When to apply, how do you stand out? You're googling everything alone, hoping you're not making a huge

商學院很多。我們知道每個決定都感覺事關重大。申請哪裡？什麼時候申請，如何脫穎而出？你獨自在網上搜索一切，希望你沒有犯大錯

mistake. Those months applying to business school, they were some of the most stressful of my life. Having an expert to guide you through the complicated application process, that's a game changer.

誤。那幾個月申請商學院，是我一生中壓力最大的時期之一。有專家指導你通過複雜的申請過程，那是改變遊戲規則的。

>> And that's why we've partnered with MBA Mission. They're offering Tiger Sisters listeners free personalized one-on-one MBA consultations. You can ask their experts anything and get advice you can

這就是為什麼我們與 MBA Mission 合作。他們為 Tiger Sisters 聽眾提供免費的個人化一對一 MBA 諮詢。你可以問他們的專家任何問題，並獲得你可以

use right away. The essays, the interviews, sharpening your own personal narrative. Think of them as your own personal counselors to help you with the entire process. They are the leaders in

立即使用的建議。論文、面試、打磨你的個人故事。把他們當作你的個人顧問，幫助你完成整個過程。他們是

MBA missions consulting and I wish I knew about them when I was applying. So, go to mbam mission.com/conult and pick Tiger Sisters in the drop-own menu to claim your free consultation

MBA 諮詢的領導者，我希望我在申請時就知道他們。所以，去 mbamission.com/consult 並在下拉選單中選擇 Tiger Sisters 來領取你的免費諮詢

today. Book now before the calendar fills up. Check out the episode description. We have a special discount for Tiger Sisters listeners for MBA missions special on demand platform.

今天就預約，趁日曆還沒滿。查看劇集描述。我們為 Tiger Sisters 聽眾提供 MBA Mission 特別點播平臺的特別折扣。

They have over 25 hours of videos that take you step by step in the application process. All right, now back to our show. Okay, the second habit is called

他們有超過 25 小時的影片，一步一步帶你完成申請過程。好的，現在回到我們的節目。好的，第二個習慣叫做

ruthless calendar alignment. So this is from Greg McCoen's book called Essentialism. And honestly, it's changed our lives. So Greg is a Stanford lecturer who now trains execs at

殘酷的日曆對齊。這是來自 Greg McKeown 的書《本質主義》。老實說，它改變了我們的生活。Greg 是史丹佛的講師，現在為

companies like Apple and Google. And the whole premise of what he says is he argues that success doesn't come from doing more. It just comes from doing less but better. And the most important

蘋果和穀歌等公司培訓高管。他論點的整個前提是，成功不是來自做更多。而是來自做更少但做得更好。這裡最重要的

habit here is that your calendar reflects your priorities.

習慣是你的日曆反映你的優先事項。

>> And just like a personal anecdote is that I live and die by my calendar. Gan and I do calendar invites for everything. And so like if something is

就個人經歷來說，我的生活完全依賴日曆。Gan 和我對所有事情都做日曆邀請。所以如果某件事

put on our calendar by someone else or if your calendar is controlled by someone else like a co-orker or a boss, you're kind of at the whim of what

被別人放在我們的日曆上，或者如果你的日曆被同事或老闆控制，你就有點聽命於

someone else wants you to do. So like something you can do is like go look at your calendar and figure out what your values are. Because if you say you want

別人想讓你做的事。所以你可以做的一件事是去看看你的日曆，弄清楚你的價值觀是什麼。因為如果你說你想

to spend time going to the gym, but you don't have a calendar block, is it really something that you value?

花時間去健身房，但你沒有日曆區塊，這真的是你重視的事情嗎？

Exactly. And that's basically the entire premise of essentialism. And this is something we talked about a lot at HBS.

完全正確。這基本上就是本質主義的整個前提。這是我們在 HBS 經常談論的事情。

We actually did this case study called Cheryl Stanberg defining leadership. And one of the big things that she talks about in it is how every day she would

我們實際上做了這個案例研究，叫做「Sheryl Sandberg 定義領導力」。她談到的一件大事是她每天都會

block off time for dinner with her family because she said that was her priority. And so she was like, I need to make sure I reflect it in my calendar.

為與家人共進晚餐預留時間，因為她說那是她的優先事項。所以她說，我需要確保在日曆上反映出來。

And since this was her non-negotiable, it was kind of a power move on her part.

由於這是她的不可協商項，這在某種程度上是她的權力展示。

And it was also a way of her leading and defining the culture of Facebook is that like she wasn't just showing it was what she said, it was by what she did. And so

這也是她領導和定義 Facebook 文化的一種方式，因為她不僅是說說而已，而是用行動來展示。所以

the exercise walkthrough that you can use today is to print out your calendar for the last week. Go through each of the events on your calendar and color

你今天可以使用的練習是打印出你上週的日曆。瀏覽日曆上的每個活動，並給它們

code them. Green means it's aligned with your values. It could be work, it could be personal, it could be working out, it it could be anything, but then color

標色。綠色表示它與你的價值觀一致。它可以是工作、個人、鍛煉，可以是任何事情，但然後

code it red if it does not align with your priorities or your values. If it doesn't serve you, cut it or delegate it. Because if you say yes to everything

如果它不符合你的優先事項或價值觀，就標成紅色。如果它對你沒用，就刪除它或委託給別人。因為如果你對所有事情都說「是」，

like panels, dinners, events, meetings, you will find that your calendar is controlled by other people and not necessarily by yourself. And that's not even something that you're doing like consciously. It's like subconscious cuz

像研討會、晚餐、活動、會議，你會發現你的日曆被別人控制，而不一定是你自己。這甚至不是你有意識做的事情。這是潛意識的，因為

then things and obligations are just put on your calendar and you feel like you have to do them.

然後事情和義務就被放在你的日曆上，你覺得你必須做它們。

>> Essentialism. Okay. Coming up next is one of the most underrated habits on how people perceive you, especially if you're the youngest, the newest, or the

本質主義。好的。接下來是關於人們如何看待你的最被低估的習慣之一，特別是如果你是最年輕的、最新來的，或

only woman in the room. And we'll get to it right after this break. Quick pause, Tiger fam. This is Sheree, and we just dropped a brand new listener survey.

房間裡唯一的女性。我們會在廣告後講到。快速暫停，Tiger 家族。我是 Sheree，我們剛推出了全新的聽眾調查。

It's different from the audience survey that you hopefully already filled out.

它與你希望已經填過的觀眾調查不同。

It's 10 quick questions and 2 minutes max. Your support keeps the episodes free and publishing weekly. Why? Because your answers tell future sponsors that Tiger Sisters is a show worth investing

只有 10 個簡單問題，最多 2 分鐘。你的支持讓劇集保持免費並每週發布。為什麼？因為你的答案告訴未來的贊助商 Tiger Sisters 是一個值得投資的

in. That means better partners, stronger episodes, and no random ads you don't care about. Tap the listener survey link in the description right after this episode. Knock it out and help us keep

節目。這意味著更好的合作夥伴、更強的劇集，以及沒有你不關心的隨機廣告。點擊描述中的聽眾調查連結，在這集之後完成。

building a podcast that feels made for you. Thank you from the bottom of our hearts for being the best part of Tiger Sisters. Now, back to the show. And

完成它，幫助我們繼續打造一個為你量身定制的播客。衷心感謝你成為 Tiger Sisters 最棒的部分。現在，回到節目。而且

we're back. Okay, so the third habit is owning the room with language. So, you can always tell who has power in a room, not by who's speaking the loudest, but

我們回來了。好的，第三個習慣是用語言掌控房間。所以，你總能看出房間裡誰有權力，不是看誰說得最大聲，而是

who is speaking the most clearly. And I think a really important premise to understand is not that language reflects power. It actually creates power. Yes.

誰說得最清楚。我認為要理解的一個非常重要的前提是，語言不是反映權力。它實際上創造權力。是的。

And one of my professors, Dr. Deb Grinfeld, taught this at Stanford's business school. Power is signaled in the language that you use. So, hedging phrases like, "Hey, I just wanted to

我的一位教授 Dr. Deb Grinfeld 在史丹佛商學院教過這個。權力是通過你使用的語言來表達的。所以，像「嘿，我只是想

say," or, "I think maybe." Those definitely weaken your message. Yeah, and this is definitely a topic that we cover at Harvard Business School and also in Harvard Business Review. There's

說」或「我想也許」這樣的迴避短語肯定會削弱你的信息。是的，這絕對是我們在哈佛商學院和《哈佛商業評論》中涵蓋的話題。有

tons of articles about this. So, there's one that's called Your Words Matter, Talk Like a Leader, where it basically explores the sort of gendered language that usually comes into play whenever

很多關於這方面的文章。有一篇叫做「你的話語很重要，像領導者一樣說話」，基本上探討了人們在工作時通常會出現的性別化語言。

people are talking at work. >> Yeah. There's honestly even a meme about this where I've seen on TikTok people are like going to write my emails like a

是的。關於這個甚至有一個迷因，我在 TikTok 上看到人們說要像男人一樣寫郵件

man and like you know the woman is like backspacing and like removing all the exclamation points and all the the justs and like removing the weakening language, >> right? Because adding these fillers like

然後你知道女人會刪除所有的驚嘆號和所有的「只是」，並刪除削弱的語言，對吧？因為添加這些填充詞像

I think or just like you might think it makes you sound nice, but really it comes off as uncertain. At Stanford, in my executive communications class, we were taught to count these phrases when

「我認為」或「只是」，你可能認為這讓你聽起來很友善，但實際上它給人不確定的感覺。在史丹佛，在我的高管溝通課上，我們被教導在

we give our presentations, record ourselves, see how many times we say it, and try to remove them because we want to remove the weakening language and make sure we sound as confident as

做報告時數這些短語，錄下自己，看看我們說了多少次，然後嘗試刪除它們，因為我們想要刪除削弱的語言，確保我們聽起來盡可能自信。

possible. Honestly, it's so hard. I I still we still get comments on this podcast where people say, "I say the word like all the time, and I know I do

老實說，這太難了。我...我們仍然在這個播客上收到評論，人們說「我一直說『like』這個詞，我知道我在這麼做，

it, and I'm trying to to cut it out." Um, but it's it's something you have to practice. Yeah. Over time, it doesn't just happen. You have to be very >> intentional about it.

我正在努力改掉。」嗯，但這是你必須練習的事情。是的。隨著時間的推移，它不會自然發生。你必須非常有意識地去做。

>> Jinx. >> Jinx. >> So, to bring in a case study, Michelle Obama is a really good example of this.

同時說。同時說。所以，說到案例研究，Michelle Obama 是一個很好的例子。

So, in her book, Becoming, she talks about how she would practice her speeches for weeks to remove all the filler words. She studied cadence like a performer. Something that I'm trying to

在她的書《成為》中，她談到她會練習演講好幾週來刪除所有填充詞。她像表演者一樣研究節奏。我正在嘗試

do to remove filler words is instead of putting an um or a like, I'm trying to pause.

做的一件事是，不用「嗯」或「like」，而是嘗試停頓。

>> Yeah. >> And use the power of the pause so that what I say sounds a bit dramatic and sounds less uncertain.

是的。使用停頓的力量，這樣我說的話聽起來有點戲劇性，而不是那麼不確定。

>> Yeah. I think that that can be really hard for people, but again, it's something that you need to practice. And that's why Michelle Obama when she speaks, she sounds so clear, confident,

是的。我認為這對人們來說可能真的很難，但再次，這是你需要練習的東西。這就是為什麼 Michelle Obama 說話時聽起來如此清晰、自信、

direct. It's because all of the things when she gives a speech are practiced.

直接。因為她演講時的所有東西都是練習過的。

The cadence, the language, even the pauses. She bakes those in exactly where she wants them.

節奏、語言，甚至停頓。她把它們精確地放在她想要的地方。

>> I feel like you're doing it now.

我覺得你現在就在這麼做。

>> Am I? >> It sounds good. >> Oh, thanks.

是嗎？聽起來很好。哦，謝謝。

>> Live. It sounds good. >> Wow. I wasn't I wasn't Okay, thanks.

現場直播。聽起來很好。哇。我不是......我不是，好，謝謝。

Thanks, Sh. Okay, so this exercise walkthrough is very quick, but record a voice note from a meeting. It doesn't have to be the entire meeting. It can

謝謝，Sherry。好的，這個練習非常快，就是錄一段會議的語音。不一定要錄整個會議。可以

just be from a small portion and it's when you're speaking so that you can listen to it back afterwards and count the number of times you hedge. So this

只是一小部分，是你在說話的時候，這樣你之後可以聽回去，數你迴避的次數。所以這

is you know the phrases like just or sorry or I think actually and if you can count those and then later go in and rework those sentences. So instead of

就是你知道的那些短語，像「只是」或「抱歉」或「我想其實」，如果你能數出這些，然後之後去重新組織這些句子。所以與其

saying I just wanted to follow up you could say instead following up on our last note. Actually, you know, there is software now that does this. So, for example, >> ReadAI,

說「我只是想跟進」，你可以說「接續我們上次的內容」。實際上，你知道，現在有軟體可以做這件事。所以，例如，ReadAI，

>> one of our sponsors for our podcast.

我們播客的贊助商之一。

>> Yeah. Um, it actually records your um, meeting. And not only does it take note of the sentiment, it takes care of the taking the notes. It gives you the

是的。嗯，它實際上會錄下你的會議。它不僅會記錄情緒，還會幫你做筆記。它給你

action items, but also it tells you how many filler words you used and what percentage and how you can improve it over time. So, it's kind of like a coach. Yeah.

行動項目，還告訴你使用了多少填充詞、百分比是多少，以及如何隨時間改進。所以，它就像一個教練。是的。

>> Isn't that crazy? Okay, just in time for habit four, which is to ask for feedback before you think you're ready. So, this is from Kim Scott's Radical Cander. And

這不是很瘋狂嗎？好的，正好第四個習慣，就是在你認為準備好之前就尋求反饋。所以，這來自 Kim Scott 的《徹底坦誠》。而且

the whole premise behind this is instead of trying to be perfect and showing up only when you're done with everything, show your work early instead and get

背後的整個前提是，與其嘗試完美並只在完成所有事情時才出現，不如早點展示你的工作並

feedback early on. Yes, I love this book by Kim Scott. It's actually a book that I read very early in my career. I think I'm one of my managers gave it to me

盡早獲得反饋。是的，我喜歡 Kim Scott 的這本書。這實際上是我職業生涯早期讀的一本書。我記得是我的一位經理給我的

when I was at LinkedIn. >> Albert. Albert.

當時我在 LinkedIn。Albert。Albert。

Everything everything good goes back to Albert, whether or not it should be attributed to him. But what this book says is that early feedback is what separates fast growth leaders from the

所有好的東西都能追溯到 Albert，不管是否應該歸功於他。但這本書說的是，早期反饋是區分快速成長的領導者和

ones that plateau. >> Damn. Top women ship early and often.

停滯不前的領導者的關鍵。哇。頂尖女性早出貨、常出貨。

And feedback is not a weakness. It's a gift. Right. And in the Harvard Business Review, they call this the feedback fallacy, which is that most people don't actually grow from either critique or

而且反饋不是弱點。它是禮物。對。在《哈佛商業評論》中，他們稱之為「反饋謬論」，即大多數人實際上不會從批評或

praise. They grow from insights. And the only way you can get these insights is to actually invite this feedback. And this is something that we practiced all the time at Harvard Business School. And

讚美中成長。他們從洞見中成長。而你獲得這些洞見的唯一方法是實際邀請這種反饋。這是我們在哈佛商學院一直練習的東西。而且

in fact, it was like a very core part of the entire experience and curriculum, which is that in every class, you're expected to speak up and give your

事實上，這是整個體驗和課程的核心部分，即在每堂課上，你都被期望發言並給出你對案例的

opinion on the case. whether or not you actually know the like industry or like fully understand the premise or if you're an expert in it or not. The whole

意見。不管你是否真的了解這個行業或完全理解前提或你是否是這方面的專家。整個

point is to just give your opinion and practice speaking as much as you can.

重點就是表達你的意見，盡可能多地練習發言。

Oh, and one more point on that is that actually 50% of our grade for every class was based on class participation.

哦，還有一點是，實際上我們每堂課 50% 的成績是基於課堂參與。

And it's not how good your comment is.

而且不是看你的評論有多好。

It's literally just saying a comment at all. So they were always incentivizing you to speak up and kind of like say something even before your thought is fully baked and before it's perfect. And

就是說一句評論。所以他們總是在激勵你發言，有點像在你的想法完全成熟和完美之前就說些什麼。而且

this is a muscle that especially women need to train.

這是女性特別需要訓練的肌肉。

>> Yeah. And I think this is really important for women because often times we can try and perfect our thought or our message in the meeting room and

是的。我認為這對女性來說真的很重要，因為很多時候我們會在會議室裡試圖完善我們的想法或信息，而且

we're like trying to figure out the best and most perfect way to say something.

我們試圖找出說某件事的最好和最完美的方式。

But oftentimes as we're doing that, the meeting is still moving along and I'm just going to talk from personal experience. I'm like thinking in my head, I'm like, "How do I word this so

但很多時候當我們這樣做時，會議還在繼續，我就說說個人經歷吧。我在腦子裡想，「我怎麼措辭才能

that I sound smart? I'm not like sounding like an idiot. I know what I'm talking about." And then the meeting moves on and the moment passes and you're like, "Oh I can't even say

聽起來聰明？我不要聽起來像個白癡。我知道我在說什麼。」然後會議繼續，時機過去了，你想，「哦，我甚至不能說

what I wanted to say." Because then it's like over.

我想說的話了。」因為那時候已經結束了。

>> Yeah. And on that point, one thing I had to really work very hard to get over is that I always had such a high bar for

是的。關於這一點，我必須非常努力才能克服的一件事是，我對

myself in any sort of comment that I would contribute. I always felt like it had to be something that was like groundbreaking or nobody else had mentioned or thought of and it would,

自己貢獻的任何評論總是有很高的標準。我總是覺得它必須是突破性的，或者沒有人提到或想過的，然後人們會

you know, people would be like, "Wow, like that's crazy. I never thought of that." But that's not what men hold themselves to at all. Like they just say

像，「哇，那太瘋狂了。我從來沒想過。」但男人根本不用這樣要求自己。他們就說

whatever the hell comes into their mind and they will just like say it in the >> go with it and feel confident about saying it.

任何腦子裡冒出來的東西，他們就會說出來並對自己說的話感到自信。

>> Yeah. So I need some of that energy because what I say is smart. I just need to believe in myself.

是的。所以我需要一些那種能量，因為我說的是聰明的。我只需要相信自己。

>> Yeah. And you just need to believe that your contribution is worthwhile.

是的。你只需要相信你的貢獻是值得的。

>> Yeah. >> But now that we have our podcast, we can say whatever we want.

是的。但現在我們有了自己的播客，我們可以說任何我們想說的。

>> Yeah. It's just the two of us.

是的。只有我們兩個。

>> Hell yeah. >> And as a highpowered leader, normalize getting feedback as a habit. And don't feel like it's a performance critique.

太棒了。作為高權力的領導者，把獲得反饋作為一種習慣正常化。不要覺得這是績效批評。

Yeah. And that's another big part of the idea of the feedback fallacy is that feedback doesn't have to be perfect to be useful. It actually just has to be

是的。這是反饋謬論的另一個重要部分，即反饋不必完美才能有用。它實際上只需要

directional and timely. Okay. So, moving on. This final habit might seem very simple, but it's actually the one that creates the biggest change over the long term. The biggest lifestyle change that

有方向性和及時性。好的。繼續。這最後一個習慣可能看起來很簡單，但它實際上是長期帶來最大改變的。你能做的最大的生活方式改變

you can do is actually a recommendation from James Clear's book called Atomic Habits. And this is to bring in identity habits into your life. So the idea is

實際上是 James Clear 的《原子習慣》中的建議。這就是把身份習慣帶入你的生活。所以想法是

don't just set goals, set your identity. If you want to write, don't say I want to write, say I am a writer because these identities are what drive your

不要只設定目標，設定你的身份。如果你想寫作，不要說「我想寫作」，說「我是作家」，因為這些身份是驅動你

action. Okay, so we're going to give two examples of this. So the first one is Beyonce or aka Sasha Fierce. So this one I feel like is pretty wellknown, but the

行動的東西。好的，我們要舉兩個例子。第一個是 Beyoncé，或者說 Sasha Fierce。這個我覺得大家都很熟悉，但

idea is that Beyonce took on this persona called Sasha Fierce, which she used for both interviews and for performance in order to kind of make herself not nervous for any of those

想法是 Beyoncé 採用了這個叫 Sasha Fierce 的人設，她在採訪和表演中都使用它，以讓自己不緊張。

things. So she basically took on a new identity as her performance stage identity, >> right? And it's kind of they call it mental priming. Hm. And the second

所以她基本上採用了一個新身份作為她的表演舞臺身份，對吧？這有點像他們稱之為心理啟動。嗯。第二個

example is Simone Biles where she talked about in interviews before that she uses affirmations and identity work as part of her Olympic training. So she would say things like I am powerful. I am

例子是 Simone Biles，她在採訪中談到她使用肯定句和身份工作作為奧運訓練的一部分。所以她會說像「我是強大的。我是

unshakable. I am the best gymnast in the world. And all of that is not arrogance obviously because she is the best gymnast in the world. But it's actually identity. They call it identity locking.

不可動搖的。我是世界上最好的體操運動員。」所有這些顯然不是傲慢，因為她確實是世界上最好的體操運動員。但這實際上是身份。他們稱之為身份鎖定。

And it's neurallinginguistic programming is what it is.

這是神經語言程式設計。

>> Yeah. I mean, affirmations and mantras are so important because what you say is how you actually perceive yourself. Like so much of what you say is perception.

是的。我的意思是，肯定句和咒語非常重要，因為你說的話就是你實際上如何看待自己。你說的很多東西都是感知。

And I saw a video recently and it's just like language is key because think about an example like if you're with someone who calls you like a dummy like every

我最近看到一個影片，它說語言是關鍵，因為想想一個例子，如果你和一個人在一起，他每天

day like a partner like that can be really hurtful to your identity of who you are >> even if you do think you're smart and you know you're not a dumb person but

都叫你笨蛋——比如一個伴侶——那真的會傷害你對自己是誰的身份認同，即使你確實認為自己很聰明，知道自己不是笨人，但

just like having that language around you chips away at you slowly. So I think having a very clear identity and language combination helps you build the best habits. Okay.

只是週圍有這種語言會慢慢侵蝕你。所以我認為有一個非常清晰的身份和語言組合可以幫助你建立最好的習慣。好的。

So the mini exercise for this is to pick an identity that you are currently stepping into. So maybe it's founder, creator, investor, athlete and every morning you say it out loud. So you say

這個小練習是選擇一個你目前正在進入的身份。所以也許是創辦人、創作者、投資者、運動員，每天早上大聲說出來。所以你說

I am a CEO or you could say I am calm or you could say I am smart. I am unshakable. You know >> Yeah. Um, >> there's actually a mantra that I listen

「我是 CEO」或者你可以說「我是冷靜的」或者「我是聰明的。我是不可動搖的。」你知道的。是的。嗯，實際上有一個我早上聽的咒語。

to in the mornings. It's on Spotify. If you just say, "Hey, Spotify, >> play Deina Hoe on Spotify." She has a bunch of these um I guess they're like songs, but basically they're like

在 Spotify 上。如果你說「嘿，Spotify，播放 Deina Ho 在 Spotify 上。」她有一堆這些，我想它們像是歌曲，但基本上它們是像

morning mantras that I play and you just repeat after her for like 15 to 20 minutes after she's just like, "I am unshakable." And you're like, "I am unshakable." Wow.

早晨咒語，我播放它，你在她後面重複大約 15 到 20 分鐘，她就像「我是不可動搖的。」然後你說「我是不可動搖的。」哇。

>> You just repeat after her. And sometimes I play it in the car on the way to the gym.

你就跟著她重複。有時我在去健身房的路上在車裡播放。

>> Is this the key to your success?

這是你成功的關鍵嗎？

>> Perhaps. >> So, first of all, it plays automatically on Shere's >> I like to wake up to it because they have a couple of different songs and one

也許。所以，首先，它會在 Sheree 的......上自動播放。我喜歡醒來時聽它，因為他們有幾首不同的歌，其中

of them is like a wake up one.

一首是像起床的那種。

>> Well, and then when she's not here, it still plays automatically every >> I've turned it off. It was only Monday through Wednesdays. Gosh. And I've turned it off since.

然後當她不在這裡時，它仍然每......自動播放。我已經關掉了。只是週一到週三。天哪。我已經關掉了。

I am unshakable. I am unwakable except for when >> Deina comes on Deina Hoe's mantras.

我是不可動搖的。我是不可叫醒的，除了當 Deina 的咒語開始播放時。

>> Oh, and then the last part of the mini exercise is that you actually take some actions that reflect your I am statement. And if you guys feel

哦，小練習的最後一部分是你實際上採取一些反映你「我是」聲明的行動。如果你們

comfortable, we would love it if you could share some of your I am identities in the comments so that we can see them, we can comment them, comment on them,

覺得舒服的話，我們很希望你能在評論中分享一些你的「我是」身份，這樣我們可以看到它們，我們可以評論它們，

and we can all just like feel part of this together and feel very supported because we're going to like them, too.

我們都可以感覺是這一切的一部分，感到非常被支持，因為我們也會點讚它們。

Well, like and reply. So, thank you guys for tuning in to this episode. We're going to do a quick takeaway section and recap what are the five habits that really transform your

嗯，點讚和回覆。所以，感謝你們收聽這一集。我們要做一個快速回顧，總結一下真正能改變你

life. And so, the first one is separating facts from feelings. This is where we talked about cognitive behavioral therapy. The second is being super ruthless about your calendar priorities and making sure that they

生活的五個習慣。第一個是區分事實和感受。這是我們談到認知行為療法的地方。第二是對你的日曆優先級非常殘酷，確保它們

align with what you feel is your most valued activities. The third was owning the room with language. This is where language transforms into power. And remember the example with Michelle

與你認為最有價值的活動一致。第三是用語言掌控房間。這是語言轉化為權力的地方。記住 Michelle

Obama. Number four was to ask for feedback early from radical cander. And remember that feedback doesn't have to be perfect to be useful. It just needs to be timely and directional. And then

Obama 的例子。第四是儘早從徹底坦誠中尋求反饋。記住反饋不必完美才能有用。它只需要及時和有方向性。然後

the last one is identity based actions from atomic habits. And remember the statements I am. We so appreciate you guys tuning in into this episode. And if you enjoyed it, please remember to like,

最後一個是來自《原子習慣》的基於身份的行動。記住「我是」的聲明。我們非常感謝你們收聽這一集。如果你喜歡它，請記得點讚、

comment, and subscribe. It is so important that you subscribe or follow this podcast because then you get notified every single time a new episode drops. And I have a different request

評論和訂閱。訂閱或關注這個播客非常重要，因為這樣你每次有新集發布時都會收到通知。我這次有一個不同的請求

for you this time. This time we're asking you to screenshot this episode and tag us at Tigersistersodcast on Instagram. and write your favorite habit and then we'll repost you and cheer you

給你。這次我們要求你截圖這一集，並在 Instagram 上標記我們 @Tigersisterspodcast，寫下你最喜歡的習慣，然後我們會轉發你並為你加油

on. And finally, we have a newsletter, so please subscribe to that and you'll get even deeper takeaways from each episode that comes out. Thank you guys

。最後，我們有一份電子報，請訂閱它，你會從每集中獲得更深入的心得。感謝你們

so much for tuning in and we'll see you next time. Bye bye.

的收聽，我們下次見。拜拜。