1. 一个人对事情的第一反应，反映着他的修养，定力和格局。

1. A person's first reaction to things reflects their修养, self-control, and outlook.

2. 真正厉害的人，“猝然临之而不惊，无故加之而不怒。”不会因为外界的变化而骤然失控，不会因为环境的动荡而紧张不安，而是始终冷静，镇定，从容。

2. A truly formidable person can "remain undisturbed when suddenly faced with adversity and unaffected when unjustly treated." They do not lose control abruptly due to external changes, nor become tense and anxious in turbulent environments. Instead, they always maintain calmness, composure, and ease.

3. 稳住嘴，就不会得罪于人。稳住心，就不会折腾自己。

3. Keep your mouth shut, and you won't offend anyone. Keep your heart steady, and you won't torture yourself.

4. 弘一法师说：“修己以清心为要，涉世以慎言为先。”如果管不住嘴巴，出言不慎，就会伤害别人，遗祸自己。

4. Master Hongyi said, "It is essential to cultivate oneself with a pure heart, and when dealing with the world, to prioritize cautious speech." If one cannot control one's tongue and speaks without thought, it can hurt others and bring misfortune upon oneself.

5. 项羽占据关中后，有个谋士劝他在此定都，被项羽拒绝。那个谋士心里不舒服，就说起风凉话。他说项羽就像戴着帽子的猴子，徒有其表。结果这话传到项羽的耳朵里，他勃然大怒，下令杀了那个谋士。

5. After Xiang Yu occupied Guanzhong, a counselor advised him to establish the capital here, but it was rejected by Xiang Yu. Feeling uncomfortable, the counselor started to speak ill of Xiang Yu. He said that Xiang Yu was like a monkey wearing a hat, just in appearance. As a result, this remark reached Xiang Yu's ears, and he flew into a rage, ordering the execution of the counselor.

6. 任何不经大脑过滤的话，都不应该说。

6. Any words that are not filtered through the brain should not be spoken.

7. 有位中学生，因为在学校赌博被发现，班主任请家长到学校配合教育。他母亲见到他，就忍不住自己的怒气，当众把儿子大骂一顿，最后指着他的脑袋，说他怎么不去死。儿子当即翻过廊道的栏杆，跳楼自杀。

7. A middle school student was found gambling at school, and the class teacher asked the parents to come to the school for educational cooperation. When his mother saw him, she couldn't contain her anger and publicly scolded her son, eventually pointing at his head and saying that he should just die. The son immediately climbed over the railing of the corridor and jumped to his death.

8. 在愤怒的时候，语言是一把把利器。如果肆意向对方投掷，对方的心会伤得千疮百孔。不但无益于事情的圆满解决，还可能把事情推向不可挽回的深渊。

8. In anger, language is a sharp weapon. If it is carelessly hurled at the other party, their heart may be pierced with a thousand wounds. Not only does it not contribute to the complete resolution of the matter, but it may also push the situation into an irreversible abyss.

9. 有人说，嘴巴是一个人的风水。稳住了嘴巴，就稳住了自己的风水。不说负气的话，消极的话，伤人的话，给别人留余地，给自己留口德，是一个人修养和格局的体现。

9. Some say that the mouth is a person's feng shui. If you keep your mouth in check, you secure your own feng shui. Not saying negative words, pessimistic remarks, or hurtful words, giving others room, and keeping a good mouth for yourself, is a reflection of a person's cultivation and character.

10. 水深而流缓，人贵则语迟。凡事需经脑，说话慢一拍。说得体的话，就不会减损自己的福气，破坏自己的风水。

10. The water is deep and flows slowly; a person of high status speaks slowly. In all matters, one should think before speaking, speaking a beat slower. By saying the right things, one will not diminish their own good fortune or disrupt their own good fortune.

11. 拿破仑说：“能控制情绪的人，比拿下一座城市的将军更伟大。”

11. Napoleon said, "He who can control his emotions is greater than a general who can conquer a city."

12. 人一旦稳不住情绪，让理智缺席，就容易让事态失控，造成不可挽回的后果。

12. Once a person loses control over their emotions and reason is absent, it is easy for the situation to spiral out of control, leading to irreversible consequences.

13. 三国时，曹操得了风涎之病，疼痛难忍。于是找来名医华佗为他诊治。华佗说，要用利斧劈开脑袋，取出风涎，才可治愈。曹操听后大怒，认为华佗是想找借口杀死自己，于是把华佗下狱，并折磨致死。

13. During the Three Kingdoms period, Cao Cao suffered from a disease called "wind sputum," which caused him excruciating pain. He sought out the famous physician Hua Tuo for treatment. Hua Tuo said that in order to cure the disease, he needed to split open Cao Cao's head with a sharp axe to remove the wind sputum. Upon hearing this, Cao Cao became extremely angry, believing that Hua Tuo was using this as an excuse to kill him. As a result, he imprisoned Hua Tuo and tortured him to death.

14. 等再次发病之时，已没有人能够替他诊治。曹操渐渐病入膏肓，最后在疼痛的煎熬中去世。

14. By the time he fell ill again, no one was left to treat him. Cao Cao's illness gradually worsened to a point of no return, and he eventually passed away in excruciating pain.

15. 情绪是理智的敌人，是昏乱的朋友。一旦情绪上头，就会不由自主地说过激的话，做过分的事，给自己制造更多的麻烦。

15. Emotions are the enemy of reason and the friend of confusion. Once emotions take over, one cannot help but say extreme things, do excessive acts, and create more troubles for oneself.

16. 古话说：“心烦气躁者，一事无成。沉着冷静者，百福自集。”懂得控制情绪，从容不迫，不惊不扰，才能沉淀清明的智慧，应对发生的事情，给问题最优解。

16. As an old saying goes: "One who is restless and irritable will accomplish nothing. But one who remains calm and composed will attract a multitude of blessings." Understanding how to control one's emotions, to be composed and unflustered, is the key to accumulating clear and wise insights, to facing whatever arises, and to providing the best solutions to problems.

17. 《三国演义》评价刘备“喜怒不形于色”。能够控制情绪的人，心有惊雷而面若平湖，处变不惊，遇险不乱，遭难不伤，见辱不愤，总是心平气和地对人，静定从容地处事，举重若轻，进退自如。

17. The "Romance of the Three Kingdoms" evaluates Liu Bei as someone who "does not show his emotions on his face." A person who can control their emotions is like a calm lake with a stormy heart, remaining undisturbed amidst changes, not panicking in danger, not being harmed in adversity, not being resentful upon insult, always treating people with calmness and composure, dealing with matters with composure and ease, lifting heavy burdens as if they were light, and advancing and retreating with ease.

18. 稳住情绪，做自己情绪的主人，是一个人顶级的修行。

18. Keeping emotions in check and being the master of one's own emotions is the ultimate practice for a person.

19. 心态好的人，不管处于什么境遇，都能看见人生的美好。心态不好的人，见花伤心，对月流泪，即便晴日朗照，依然在阴影里徘徊忧伤。

19. People with a positive mindset can see the beauty of life regardless of their circumstances. People with a negative mindset feel sad upon seeing flowers and shed tears in the moonlight, even on clear sunny days, they still徘徊 in the shadows of melancholy.

20. 北宋时期，苏轼和秦观一起被贬。

20. During the Northern Song Dynasty, Su Shi and Qin Guan were both demoted together.

21. 苏轼先后到了荒凉的黄州，惠州，儋州，很快就调转心态，适应环境，每天流连山水，吟诗作赋，还研究美食，耕地种菜，日子过得如诗似韵，其乐融融。

21. Su Shi先后 arrived at the desolate Huangzhou, Huizhou, and Danzhou. He quickly adjusted his mindset, adapted to the environment, and spent his days immersed in nature, composing poems and verses. He also indulged in the study of gourmet food and cultivated vegetables in the fields, living a life as poetic and harmonious as a melody.

22. 达则兼济天下，穷则独善其身。

22. When successful, one benefits the world; when in poverty, one focuses on self-improvement.

23. 命运让我站在高地，我就利用资源优势，给天下人谋福。命运让我匍匐低谷，我就努力站起来，积极往前走，寻找自己生命的光。苏轼乐观地对待命运的安排，随遇而安，活出了人生的精彩。

23. Fate has placed me on high ground, where I utilize the advantages of resources to bring blessings to all under heaven. Fate has left me in the lowlands, where I strive to stand up, move forward actively, and seek the light of my own life. Su Shi faced fate with optimism, embracing whatever came his way, and lived a life full of splendor.

24. 而秦观，在贬往雷州后，一直郁郁寡欢，以泪洗面。即使填词，也是愁肠九曲，凄恻婉约，被称为“千古第一伤心人”。几年后，秦观抑郁而终，让人扼腕。

24. And Qin Guan, after being exiled to Leizhou, was always melancholic and despondent, washing his face with tears. Even when he composed poems, his heart was filled with sorrow, and his verses were melancholic and graceful, earning him the title of "the most heartbroken person in history." A few years later, Qin Guan died of depression, leaving people in regret.

25. 相似的境遇，却是不同的结局，主要在于二人截然不同的心态。

25. Similar circumstances, yet different outcomes, mainly lie in the two individuals' entirely different attitudes.

26. 稳住自己的心态，驱逐一切消极的情绪，用积极乐观的情绪慰藉自己，充实自己，主导自己，就能赢得快乐幸福的人生。

26. Maintain a stable mindset, drive away all negative emotions, comfort and enrich yourself with positive and optimistic feelings, and take the lead in your own life, and you will be able to win a happy and fulfilling life.

27. 毛泽东作诗：“不管风吹浪打，胜似闲庭信步。”

27. Mao Zedong wrote a poem: "No matter the wind and waves, it's better than strolling leisurely in a courtyard."

28. 不管外界纷扰，坚定内心的修行。稳住自己，才会顺利无碍，福泽深厚。

28. Regardless of the turmoil outside, be firm in your inner cultivation. Only by stabilizing yourself can you proceed smoothly without obstacles and receive profound blessings.

29. 稳住嘴巴，不乱说话，是修养。

29. Keeping one's mouth shut and not talking foolishly is a sign of cultivation.

30. 稳住情绪，不失理智，是定力。

30. Keeping emotions in check and not losing one's composure is a sign of self-discipline.

31. 稳住心态，积极乐观，是格局。

31. Maintaining a composed and optimistic mindset is a sign of maturity.

32. 愿我们，不乱于言，不困于情，不惑于心，沉静如水，优雅如诗。

32. May we, not be confused by words, not ensnared by emotions, not bewildered by the heart, remain serene as water, graceful as poetry.

33. 自律的人总会被人高看一眼，因为他们迟早会成功。富克兰林说——

33. People who are self-disciplined are always held in high regard because they will eventually succeed. Franklin said —

34. 我未曾见过一个早起，勤奋，谨慎，诚实的人抱怨命运不好。

34. I have never seen an early riser, diligent, cautious, and honest person complain about their bad fate.

35. 良好的品格，优良的习惯，坚强的意志，是不会被假设所谓的命运打败的，而本杰明·富兰克林本人，以心灵清单成就“自律的典范”，成为美国第一个通过自我修炼实现梦想的人。

35. Good character, excellent habits, and a strong will are not defeated by the so-called fate. Benjamin Franklin himself, through the accomplishment of a "list of virtues" and becoming a "paragon of self-discipline," became the first person in America to realize his dreams through self-cultivation.

36. 自律意味着无需打鸡血（偶尔喝鸡汤），不需要动员，就能多年如一日地坚持一种好习惯，如早睡早起、坚持锻炼、终生学习，每天写作等。自律意味着对生活有要求，对未来有方向，对人生有目标。自律意味着专注，不三心二意，不见异思迁。自律意味着独立自主，不依附他人，不被他人控制或左右。自律意味着有自己的立场，不人云亦云，也不随波逐流。自律意味着习惯孤独，善于深入思考。自律意味着提高时间的有效性、守时、靠谱、成熟、诚信和自信。自律意味着一切美好的品质或习惯，世界上最好的溢美之词来夸耀它都不为过。

36. Self-discipline means being able to consistently maintain a good habit year after year without the need for motivation or encouragement, such as going to bed early and waking up early, sticking to exercise, lifelong learning, and writing every day. Self-discipline means having demands on life, a direction for the future, and goals for life. Self-discipline means being focused, not easily distracted, and not prone to change one's mind. Self-discipline means being independent and self-reliant, not dependent on others, and not controlled or influenced by others. Self-discipline means having one's own stance, not following the crowd, nor being swept along by the tide. Self-discipline means being comfortable with solitude and being good at deep thinking. Self-discipline means improving the effectiveness of time, being punctual, reliable, mature, honest, and confident. Self-discipline means all the wonderful qualities or habits, and the world's best praise is not enough to boast about it.

37. 02 自律到底是什么？

37. 02 What is self-discipline really?

38. “一万小时定律”说得就是重复重复再重复，这是作家格拉德威尔在《异类》一书中指出的定律。这个定律说的是：天才之所以卓越非凡，并非天资超人一等，而是付出了持续不断的努力。经过1万小时的锤炼，是平凡人变成世界级大师的必要条件。比如要成为某个领域的专家，需要1万小时的练习。依照每天8小时，一周5天，那么成为行业翘楚至少需要五年。是的，唯有坚持，唯有不断重复，才会自我成长。当今社会备受推崇的“工匠精神”，和“一万小时定律”定律的底层逻辑一致，都是用心、专心和专注。

38. The "10,000-hour rule" speaks of repetition, repetition, and repetition, a principle pointed out by the author Malcolm Gladwell in his book "Outliers." This rule states that the reason geniuses are extraordinary is not because they have superior talent, but because they have put in sustained and continuous effort. After 10,000 hours of practice, it is the necessary condition for an ordinary person to become a world-class master. For example, to become an expert in a particular field, one needs 10,000 hours of practice. If we consider 8 hours a day, 5 days a week, then it takes at least five years to become the top in the industry. Yes, only through persistence and continuous repetition can one achieve self-growth. The "craftsman spirit" highly valued in today's society, and the underlying logic of the "10,000-hour rule," both emphasize care, concentration, and focus.

39. 李子柒被赞“强大和自律”， 她的大红绝非偶然。她有多专注，她有多用心，只要看过她视频的人都可以感受得到。但她吃了多少苦 每一期节目她重复录制了几回？这些没有人知道。我所知道的是，一个花龄少女扎根在大山深处，过最原生态的生活，分享视频，制作美食，学习基本的生活技能，这已经非常不容易。即使没有大红大紫，她也已经是人生赢家了。自律的人会有好的运气，如果现在没有成功，是因为正走在成功的路上。

39. Li Ziqi is praised as "powerful and self-disciplined," and her sudden rise to fame is not an accident. The level of her focus and dedication can be felt by anyone who has watched her videos. However, how much hardship has she endured, and how many times has she had to re-record each episode? No one knows. What I do know is that a young girl, rooted in the depths of the mountains, living the most primitive lifestyle, sharing her videos, cooking delicious food, and learning basic life skills, is already very challenging. Even without achieving great fame, she has already won in life. Self-disciplined people will have good luck, and if they have not succeeded yet, it's because they are on the path to success.

40. 有一个工作中的例子，道出了坚持重复行为的好处。有一位高层主管，每天都会在办公室和工厂里巡视一次，而且时间很固定，那就是每天早上9:00到10:00，他会沿着固定的路线从办公室到工厂，再回到办公室。

40. There is a working example that illustrates the benefits of persistence in repetitive behavior. A senior executive would make a round of inspection in the office and the factory every day at a fixed time, namely from 9:00 a.m. to 10:00 a.m. every morning, and he would follow a fixed route from the office to the factory and back to the office.

41. 我猜，他的启发来自于《小王子》，在这本经典名著中，狐狸对小王子说——

41. I guess his inspiration comes from "The Little Prince", in this classic masterpiece, the fox says to the Little Prince——

42. 同事都知道他这样的时间安排，有事情就可以提前想一想，在他出现的时候和他交流，这个主管说——

42. Colleagues are all aware of his such schedule arrangement, and can think ahead when there are things to do, and communicate with him when he appears. This manager says—

43. “如果我不形成这个习惯，员工不知道什么时候找我会比较方便，他们就有可能随时打爆我的手机，也可能在我正忙的时候直接找到我。这样的话，事情处理效果不佳，也大大浪费了彼此的时间。每天我准时出现在同事面前，相当于是集中一个小时的时间处理事务，效率超高。”

43. "If I don't establish this habit, the employees won't know when it's more convenient to contact me, and they might call my phone at any time, possibly even finding me when I'm busy. This could lead to poor handling of matters and a significant waste of both our time. Every day, I appear on time in front of my colleagues, which is like concentrating an hour to handle affairs, with incredibly high efficiency."

44. 更进一步而言，自律是克制自己不去做某些事情

44. Furthermore, self-discipline is about refraining from doing certain things to oneself.

45. 自律的人知道自己的能力圈，也会不断扩展自己的能力圈。在能力圈之外的事情，不去做。信息大爆炸的时代，新闻、视频、短视频、小说、电视、**、游戏等，无一不在攫取我们的注意力；诱惑也实在太多，花样翻新的好吃的、惊险刺激的好玩的等等，无一不让人分心。克制自己不做什么，比下决心去做什么更难，因为克制自己是反人性的。可以说——

45. Self-disciplined individuals know their circle of competence and continuously expand it. They do not engage in things outside of their circle of competence. In the era of information explosion, news, videos, short videos, novels, TV, **, games, and other forms of media all vie for our attention; there are too many temptations, such as novel and delicious foods, thrilling and exciting entertainment, etc., which all distract people. Controlling oneself not to do something is harder than making a decision to do something, because self-control is against human nature. It can be said that—

46. 自律的本质，与其说是要去做什么，不如说是克制自己不去做什么。

46. The essence of self-discipline is more about refraining from doing something rather than about doing something.

47. 03 自律是一个习惯培养的过程

47. 03 Self-discipline is a process of habit cultivation.

48. 要改变习惯，或者说用新习惯代替旧习惯，只需要21天来完成这个转变，再加上90天形成稳定的基础。形成新习惯的过程，就是不断超越自我的过程。 人生的意义就在于不断地超越自我。 越自律，越成功，人生更有意义。

48. To change a habit, or to replace an old habit with a new one, it takes only 21 days to make this transition, plus an additional 90 days to establish a stable foundation. The process of forming a new habit is a continuous process of surpassing oneself. The meaning of life lies in constantly surpassing oneself. The more self-disciplined one is, the more successful they become, and life becomes more meaningful.