只要兩分鐘你就能改變:用肢體語言重塑自己

So I want to start by offering you a free no-tech life hack, and all it requires of you is this: that you change your posture for two minutes. But before I give it away, I want to ask you to right now do a little audit of your body and what you're doing with your body. So how many of you are sort of making yourselves smaller? Maybe you're hunching, crossing your legs, maybe wrapping your ankles. Sometimes we hold onto our arms like this. Sometimes we spread out. I see you. So I want you to pay attention to what you're doing right now. We're going to come back to that in a few minutes, and I'm hoping that if you learn to tweak this a little bit, it could significantly change the way your life unfolds.
首先我想要提供給你們一個免費的、非科技的人生竅門。你只需這樣做：改變你的姿勢兩分鐘。但在我要把它告訴你們之前，我想要請你們，就你們的身體和你們身體的行爲做一下自我審查，那麼你們之中有多少人正蜷縮着自己？或許你現在弓着背，還翹着二郎腿？或者雙臂交叉，有時候我們像這樣抱住自己，有時候展開雙臂，我看到你了，現在請大家專心在自己的身上，我們等一下就會回溯剛剛的事，希望你們可以稍微改變一下，這會讓你的生活變得很不一樣。

So, we're really fascinated with body language, and we're particularly interested in other people's body language. You know, we're interested in, like, you know — an awkward interaction, or a smile, or a contemptuous glance, or maybe a very awkward wink, or maybe even something like a handshake.
所以，我們真的很執着於肢體語言，特別是對別人的肢體語言感興趣。你看，我們對尷尬的互動，或一個微笑，或輕蔑的一瞥，或奇怪的眨眼，甚至是握手之類的事情感興趣。

Narrator: Here they are arriving at Number 10, and look at this lucky policeman gets to shake hands with the President of the United States. Oh, and here comes the Prime Minister of the — ? No. (Laughter) (Applause) (Laughter) (Applause)
解說員：他們來到了唐寧街10號，看看這個，這位幸運的警員可以和美國總統握手。噢，還有，來自……的總理？不(笑聲) (掌聲) (笑聲) (掌聲)

Amy Cuddy: So a handshake, or the lack of a handshake, can have us talking for weeks and weeks and weeks. Even the BBC and The New York Times. So obviously when we think about nonverbal behavior, or body language -- but we call it nonverbals as social scientists -- it's language, so we think about communication. When we think about communication, we think about interactions. So what is your body language communicating to me? What's mine communicating to you?
Amy Cuddy：所以一個握手，或沒有握手，我們都可以大聊特聊一番。即使BBC和紐約時報也不例外。我們說到肢體行爲或肢體語言時，我們將之歸納爲社會科學，它就是一種語言，所以我們會想到溝通，當我們想到溝通，我們就想到互動，所以你現在的身體語言正在告訴我什麼？我的身體又是在向你傳達什麼？

And there's a lot of reason to believe that this is a valid way to look at this. So social scientists have spent a lot of time looking at the effects of our body language, or other people's body language, on judgments. And we make sweeping judgments and inferences from body language. And those judgments can predict really meaningful life outcomes like who we hire or promote, who we ask out on a date. For example, Nalini Ambady, a researcher at Tufts University, shows that when people watch 30-second soundless clips of real physician-patient interactions, their judgments of the physician's niceness predict whether or not that physician will be sued. So it doesn't have to do so much with whether or not that physician was incompetent, but do we like that person and how they interacted? Even more dramatic, Alex Todorov at Princeton has shown us that judgments of political candidates' faces in just one second predict 70 percent of U.S. Senate and gubernatorial race outcomes, and even, let's go digital, emoticons used well in online negotiations can lead to you claim more value from that negotiation. If you use them poorly, bad idea. Right? So when we think of nonverbals, we think of how we judge others, how they judge us and what the outcomes are. We tend to forget, though, the other audience that's influenced by our nonverbals, and that's ourselves.
有很多理由讓我們相信這些是有效的。社會科學家花了很多時間，求證肢體語言的效果，或其它人的身體語言在判斷方面的效應。而我們環視身體語言中的訊息做決定和推論，這些結論可以預測生活中很有意義的結果，像是我們僱用誰或給誰升職，邀請誰出去約會。舉例而言，Tufts大學的研究員，Nalini Ambady表示，人們觀賞一部醫生和患者互動的30秒無聲影片，他們對該醫生的和善觀感，可用來預測該復健師是否會被告上法庭，跟這個醫生能否勝任工作沒有太大關係，重點是我們喜不喜歡他，和他們是如何與人互動的? 進一步來說，普林斯頓的Alex Todorov表示，我們對政治人物臉部的喜好判斷，大概可用來對美國參議院和美國州長的，競選結果做70%的預測，甚至就網絡上在線聊天時使用的表情符號，可以幫助你從交談中得到更多信息。所以你千萬別弄巧成拙，對吧？當我們提起肢體語言，我們就想到自己如何判斷別人，別人如何判斷我們以及後果會是什麼，我們往往忘記這點，受到肢體動作所影響的那羣觀衆，就是我們自己。

We are also influenced by our nonverbals, our thoughts and our feelings and our physiology. So what nonverbals am I talking about? I'm a social psychologist. I study prejudice, and I teach at a competitive business school, so it was inevitable that I would become interested in power dynamics. I became especially interested in nonverbal expressions of power and dominance.
我們也往往受自己的肢體動作、想法、感覺和心理所影響，所以究竟我的非語言表達到底說的是什麼？我是一位社會心理學家，我研究偏見。我在一所極具競爭力的商業學院上課，因此無可避免地對權力動力學感到着迷，特別是在非語言表達，對權力和支配的領域。

And what are nonverbal expressions of power and dominance? Well, this is what they are. So in the animal kingdom, they are about expanding. So you make yourself big, you stretch out, you take up space, you're basically opening up. It's about opening up. And this is true across the animal kingdom. It's not just limited to primates. And humans do the same thing. (Laughter) So they do this both when they have power sort of chronically, and also when they're feeling powerful in the moment. And this one is especially interesting because it really shows us how universal and old these expressions of power are. This expression, which is known as pride, Jessica Tracy has studied. She shows that people who are born with sight and people who are congenitally blind do this when they win at a physical competition. So when they cross the finish line and they've won, it doesn't matter if they've never seen anyone do it. They do this. So the arms up in the V, the chin is slightly lifted. What do we do when we feel powerless? We do exactly the opposite. We close up. We wrap ourselves up. We make ourselves small. We don't want to bump into the person next to us. So again, both animals and humans do the same thing. And this is what happens when you put together high and low power. So what we tend to do when it comes to power is that we complement the other's nonverbals. So if someone is being really powerful with us, we tend to make ourselves smaller. We don't mirror them. We do the opposite of them.
權力和支配的非語言表達究竟是什麼？嗯，讓我細細道來。在動物王國裏，它們和擴張有關。所以你儘可能得讓自己變大，你向外伸展佔滿空間，基本上就是展開。關於展開，我說真的，透視動物世界，這不僅侷限於靈長類，人類也幹同樣的事(笑聲)。不論是他們長期掌權或是在某個時間點感到權力高漲，他們都這麼做，特別有趣的原因是，它讓我們明白權力的展現從來是如此地一致，不管古今世界。這種展現，被認爲是一種榮耀。 Jessica Tracy研究表示，視力良好無礙和先天視障的人在贏得比賽時都做了同樣的事。當他們跨過終點線贏得比賽之際，無論能否看的見，他們都做這樣的動作，雙臂呈V字型朝上，下巴微微擡起，那我們感到無助的時候呢？我們的行爲正相反，我們封閉起來。我們把自己蜷起來，讓自己變得小一點，最好別碰到別人。這再一次證明，人類和動物都做同樣的事，這就是當你有力量和沒力量時的行爲，所以當力量來臨時，我們會迎合別人的非語言表達，當別人的權勢比我們大很多時，我們傾向把自己變得較小，不會模仿他們，我們做和他們正相反的事情。

So I'm watching this behavior in the classroom, and what do I notice? I notice that MBA students really exhibit the full range of power nonverbals. So you have people who are like caricatures of alphas, really coming into the room, they get right into the middle of the room before class even starts, like they really want to occupy space. When they sit down, they're sort of spread out. They raise their hands like this. You have other people who are virtually collapsing when they come in. As soon they come in, you see it. You see it on their faces and their bodies, and they sit in their chair and they make themselves tiny, and they go like this when they raise their hand. I notice a couple of things about this. One, you're not going to be surprised. It seems to be related to gender. So women are much more likely to do this kind of thing than men. Women feel chronically less powerful than men, so this is not surprising. But the other thing I noticed is that it also seemed to be related to the extent to which the students were participating, and how well they were participating. And this is really important in the MBA classroom, because participation counts for half the grade.
當我在課堂上觀察這種現象時，你猜我發現什麼？我發現MBA的學生真的很會充分利用肢體語言，你會看到有些人像是統治者。走進房間，課程開始之前一屁股坐在正中間，好像他們真的很想佔據整個教室似的，當他們坐下的時候，身體會展開，像這樣舉手。有些人則不然，他們一走進來你就會發現，從他們的臉和身體你會發現，他們坐在椅子上的時候把自己變得很萎靡，然後舉手的時候是這種姿勢。我觀察到很多事情，其中一件，不令人驚訝，就是跟性別差異有關，女人比男人更容易出現這種狀況，女人一般比較容易比男人感到無力，這並不太令人意外。然而我發現的另一件事是，這似乎也跟學生參與的程度高低有關，就MBA的課來說這真的非常重要。因爲課堂參與程度要佔成績的一半。

So business schools have been struggling with this gender grade gap. You get these equally qualified women and men coming in and then you get these differences in grades, and it seems to be partly attributable to participation. So I started to wonder, you know, okay, so you have these people coming in like this, and they're participating. Is it possible that we could get people to fake it and would it lead them to participate more?
所以商學院一直以來都爲此傷腦筋，入學的時候男生女生都是一樣優秀的，可是成績出來卻有這些性別差異，而看起來卻有一部分原因和參與度有關。所以我開始思索，好吧，這羣人一開始進來是這樣，他們參與其中，那有沒有可能讓大家來假裝，讓他們更加參與進來?

So my main collaborator Dana Carney, who's at Berkeley, and I really wanted to know, can you fake it till you make it? Like, can you do this just for a little while and actually experience a behavioral outcome that makes you seem more powerful? So we know that our nonverbals govern how other people think and feel about us. There's a lot of evidence. But our question really was, do our nonverbals govern how we think and feel about ourselves?
我在Berkeley的主要合作研究夥伴，Dana Carney。我很想知道，你能假裝直到你成功嗎？譬如說，只做一下下然後就體驗到一個，讓你感到更加充滿力量的結果，所以得知非語言表達如何掌控他人對我們的想法和感受。有很多證據可以證明。但我們的問題是，我們非語言的部分是否真的掌控我們對自己的想法和感受？

There's some evidence that they do. So, for example, we smile when we feel happy, but also, when we're forced to smile by holding a pen in our teeth like this, it makes us feel happy. So it goes both ways. When it comes to power, it also goes both ways. So when you feel powerful, you're more likely to do this, but it's also possible that when you pretend to be powerful, you are more likely to actually feel powerful.
這裏確實有些證據可以表明。舉例來說，當我們高興的時候我們會笑，但同樣地，當我們含着一隻筆練習笑容的時候，我們也會感到開心。這說明這是相互的。說到力量的時候亦是如此。所以當我們感到充滿力量的時候，你更加可能會這樣做，但你也可能假裝自己很有力量，然後真的感到力量強大。

So the second question really was, you know, so we know that our minds change our bodies, but is it also true that our bodies change our minds? And when I say minds, in the case of the powerful, what am I talking about? So I'm talking about thoughts and feelings and the sort of physiological things that make up our thoughts and feelings, and in my case, that's hormones. I look at hormones. So what do the minds of the powerful versus the powerless look like? So powerful people tend to be, not surprisingly, more assertive and more confident, more optimistic. They actually feel that they're going to win even at games of chance. They also tend to be able to think more abstractly. So there are a lot of differences. They take more Risks. There are a lot of differences between powerful and powerless people. Physiologically, there also are differences on two key hormones: testosterone, which is the dominance hormone, and cortisol, which is the stress hormone. So what we find is that high-power alpha males in primate hierarchies have high testosterone and low cortisol, and powerful and effective leaders also have high testosterone and low cortisol. So what does that mean? When you think about power, people tended to think only about testosterone, because that was about dominance. But really, power is also about how you react to stress. So do you want the high-power leader that's dominant, high on testosterone, but really stress reactive? Probably not, right? You want the person who's powerful and assertive and dominant, but not very stress reactive, the person who's laid back.
那第二個問題就是，你看，我們知道心理狀態會影響我們的身體 那身體是否能影響心理呢？這裏所說的心理充滿力量究竟指的是什麼？我指的是想法和感覺。和可以組成我們想法和感受的實際事物，我這裏是指荷爾蒙。我指的是這個。充滿力量和沒有力量的心智是什麼樣的呢? 毫不令人意外，心理堅強的人往往比較果斷，自信，且樂觀，就連在賭注裏也覺得他們會贏，他們也傾向於能夠抽象地思考，所以這其中有很大區別。他們更敢於冒險。充滿力量與否的心智二者存有許多不同，生理上兩個關鍵的賀爾蒙，睾丸酮，是一種支配荷爾蒙；可的鬆，是一種壓力荷爾蒙。我們發現靈長類的雄性首領有高濃度的睪丸酮和低濃度的可的鬆，相同情形也在強而有力的領導人身上可見。這表示什麼？當你想到力量，人們往往只想到睪丸酮，因爲它代表支配統治，但力量其實是在於你如何應對壓力，所以你會想要一個有着很高濃度的睪丸酮但同時又高度緊張的領導嗎？大概不會是吧？你會希望那個人是充滿力量，肯定果斷且知道如何支配，但不是非常緊張，或是懶洋洋的。

So we know that in primate hierarchies, if an alpha needs to take over, if an individual needs to take over an alpha role sort of suddenly, within a few days, that individual's testosterone has gone up significantly and his cortisol has dropped significantly. So we have this evidence, both that the body can shape the mind, at least at the facial level, and also that role changes can shape the mind. So what happens, okay, you take a role change, what happens if you do that at a really minimal level, like this tiny manipulation, this tiny intervention? "For two minutes," you say, "I want you to stand like this, and it's going to make you feel more powerful."
靈長類動物的金字塔裏，如果一個首領想要掌控這個種羣，或取代原先的首領，幾天之內，那一方體內的睪丸酮會大大地上升，而其可的鬆會劇烈地下降，身體影響心理之例，由此可見一斑。至少就表面而言是如此。同時角色的轉換也會影響心智。所以，如果你改變角色，就一個小改變，像這樣一個小小的操作，這樣一個小小的干預？“持續兩分鐘”你說，“我要你們這樣站着， 它會讓你感到更加充滿力量。”So this is what we did. We decided to bring people into the lab and run a little experiment, and these people adopted, for two minutes, either high-power poses or low-power poses, and I'm just going to show you five of the poses, although they took on only two. So here's one. A couple more. This one has been dubbed the "Wonder Woman" by the media. Here are a couple more. So you can be standing or you can be sitting. And here are the low-power poses. So you're folding up, you're making yourself small. This one is very low-power. When you're touching your neck, you're really protecting yourself. So this is what happens. They come in, they spit into a vial, we for two minutes say, "You need to do this or this." They don't look at pictures of the poses. We don't want to prime them with a concept of power. We want them to be feeling power, right? So two minutes they do this. We then ask them, "How powerful do you feel?" on a series of items, and then we give them an opportunity to gamble, and then we take another saliva sample. That's it. That's the whole experiment.
我們是這樣做的。我們決定將人們帶進實驗室，做一個小實驗。這些人將維持有力或無力的姿勢兩分鐘，然後我就會告訴你。這五種姿勢，雖然他們只做了兩種，這是其一，看看這些，這個被媒體取名爲 "神力女超人" 還有這些，或站或坐，這些是無力的姿勢，你雙手交叉，試着讓自己變小一點，這是非常無力的一張，當你在摸你的脖子，你其實在保護自己。實際的狀況是，他們進來取出唾液，維持一個姿勢達兩分鐘，他們不會看到姿勢的照片，因爲我們不想要影響他們，我們希望他們自己感覺到力量不是嗎？所以他們做了整整兩分鐘，我們關於一些事物問：“現在你覺得自己多有力量？”受試者接着會有一個博奕的機會，接着再取得唾液範本，這就是整個實驗。

So this is what we find. Risk tolerance, which is the gambling, what we find is that when you're in the high-power pose condition, 86 percent of you will gamble. When you're in the low-power pose condition, only 60 percent, and that's a pretty whopping significant difference. Here's what we find on testosterone. From their baseline when they come in, high-power people experience about a 20-percent increase, and low-power people experience about a 10-percent decrease. So again, two minutes, and you get these changes. Here's what you get on cortisol. High-power people experience about a 25-percent decrease, and the low-power people experience about a 15-percent increase. So two minutes lead to these hormonal changes that configure your brain to basically be either assertive, confident and comfortable, or really stress-reactive, and, you know, feeling sort of shut down. And we've all had the feeling, right? So it seems that our nonverbals do govern how we think and feel about ourselves, so it's not just others, but it's also ourselves. Also, our bodies change our minds.
我們發現到風險承擔能力，也就是在賭博時，當處於強有力的姿勢的時，86%的人會選擇賭博，相對處於一個較無力的姿勢時，只有60%的人，這真是很令人驚訝的差異。就睪丸酮而言我們發現，這些人進來的那一刻起，有力量的那些人會有20%的提高，無力的人則下降10%。所以，再次地，當你有這些改變，有力的人可的松下降25%， 而無力的人可的鬆則上升15%。兩分鐘可以讓這些荷爾蒙改變使你的腦袋變得果斷、自信和自在，或高度緊張以及感到與世隔絕，我們都曾有過這些體驗對嗎？看來非語言確實掌控我們對自己的想法和感受，不只是別人，更是我們自己。同時，我們的身體可以改變我們的心理。

But the next question, of course, is can power posing for a few minutes really change your life in meaningful ways? So this is in the lab. It's this little task, you know, it's just a couple of minutes. Where can you actually apply this? Which we cared about, of course. And so we think it's really, what matters, I mean, where you want to use this is evaluative situations like social threat situations. Where are you being evaluated, either by your friends? Like for teenagers it's at the lunchroom table. It could be, you know, for some people it's speaking at a school board meeting. It might be giving a pitch or giving a talk like this or doing a job interview. We decided that the one that most people could relate to because most people had been through was the job interview.
但下一個問題，當然，就是維持數分鐘的姿勢，是否真能引導一個更有意義的人生呢？剛剛都只是在實驗室裏，一個小實驗，你知道的只有幾分鐘。你要怎麼實現這一切呢？落實在我們關心的地方呢？我們關心的其實是，我是說，你在那裏可以用這些技巧去評估時勢，像是社交威脅的情形。譬如說你被人打量時？或者是青少年吃午餐的時候，你知道，對有些人來說就好像在開學校的董事會。有時候是一個小演講，有時是像這種講演，或是工作面試時，我們後來決定用一個最多人能做比較的，因爲大部分人都曾經面試工作過。

So we published these findings, and the media are all over it, and they say, Okay, so this is what you do when you go in for the job interview, right? (Laughter) You know, so we were of course horrified, and said, Oh my God, no, no, no, that's not what we meant at all. For numerous reasons, no, no, no, don't do that. Again, this is not about you talking to other people. It's you talking to yourself. What do you do before you go into a job interview? You do this. Right? You're sitting down. You're looking at your iPhone -- or your Android, not trying to leave anyone out. You are, you know, you're looking at your notes, you're hunching up, making yourself small, when really what you should be doing maybe is this, like, in the bathroom, right? Do that. Find two minutes. So that's what we want to test. Okay? So we bring people into a lab, and they do either high- or low-power poses again, they go through a very stressful job interview. It's five minutes long. They are being recorded. They're being judged also, and the judges are trained to give no nonverbal feedback, so they look like this. Like, imagine this is the person interviewing you. So for five minutes, nothing, and this is worse than being heckled. People hate this. It's what Marianne LaFrance calls "standing in social quicksand." So this really spikes your cortisol. So this is the job interview we put them through, because we really wanted to see what happened. We then have these coders look at these tapes, four of them. They're blind to the hypothesis. They're blind to the conditions. They have no idea who's been posing in what pose, and they end up looking at these sets of tapes, and they say, "Oh, we want to hire these people," -- all the high-power posers -- "we don't want to hire these people. We also evaluate these people much more positively overall." But what's driving it? It's not about the content of the speech. It's about the presence that they're bringing to the speech. We also, because we rate them on all these variables related to competence, like, how well-structured is the speech? How good is it? What are their qualifications? No effect on those things. This is what's affected. These kinds of things. People are bringing their true selves, basically. They're bringing themselves. They bring their ideas, but as themselves, with no, you know, residue over them. So this is what's driving the effect, or mediating the effect.
我們將這些發現發表出來，接着媒體就大量曝光說，好，所以你去面試時，你得這樣做，對吧？(笑聲) 我們當然大吃一驚，表示我的天啊，不不不，我們不是這個意思。不管什麼原因，不不，千萬別這麼做，這和你跟別人交談無關，這是你在和你自己交談，你在面試工作之前會怎麼做？你會這樣，對吧?你會做下來，你盯着自己的iphone或者安卓，轉移自己的視線，你看着自己的筆記，你把自己蜷縮起來，試着讓自己變得小一點，你真正需要做的應該是找個浴室，然後這樣，花個兩分鐘，所以我們想做的是這個，把人帶進實驗室，他們再次保持有力或無力姿勢，接着進行一個高度壓力的面試，爲時五分鐘。所有都會被記錄下來，同時也會被評論，而這些考官都接受過訓練，不會給予任何非語言的反饋，所以他們看起來就像這樣，像圖上所示，想象一下，這個人正在面試你，整整五分鐘，什麼都沒有，這比刁難詰問更難受，大家都不喜歡這種方式。這就是Marianne LaFrance所謂的 "陷入社交流沙中" 這可以大大激發你的可的鬆，我們給予受試者這樣的面試，因爲我們真的想看看會有什麼樣的結果，接着我們得出下列四種結果，受試者不知假設前提和狀況下，沒有人知道誰擺什麼樣的姿勢，接着他們觀看這些帶子，然後他們說，“噢，我們想要錄用這些人”——那些擺強有力姿勢的人——“這些人我們不想錄用”，我們也評量這羣人整體而言更正面，但背後的原因是什麼？這跟演講的內容無關，而是他們在演講中帶出來的存在感，同時，我們也就這些關於能力的變動因素評價他們，像是演講的整體架構怎樣？它有多棒？演講者的證照學歷？這些全都無關。有影響的是這些事。基本上人們表達真實的自己，就他們自己，他們的想法，當他們心裏沒有芥蒂，這就是背後真實的力量，或者可以說是計劃的結果。

So when I tell people about this, that our bodies change our minds and our minds can change our behavior, and our behavior can change our outcomes, they say to me, "I don't -- It feels fake." Right? So I said, fake it till you make it. I don't -- It's not me. I don't want to get there and then still feel like a fraud. I don't want to feel like an impostor. I don't want to get there only to feel like I'm not supposed to be here. And that really resonated with me, because I want to tell you a little story about being an impostor and feeling like I'm not supposed to be here.
所以當我告訴人們，我們的身體會改變心理，心理會改變行爲，而行爲會改變結果，他們跟我說“我不這麼覺得——聽起來好像是假的”對嗎？我就說，你就假裝一直到你達成目的爲止。不是我啦，我不想要到達到那個目標後仍然感覺像是一個騙局，我不想要成爲一個騙子，我一點也不想達到那個目標才發覺我不應該如此，我真是有感而發的。這裏跟大家分享一個小故事，關於成爲一個騙子然後感到不應該在這裏的故事。

When I was 19, I was in a really bad car accident. I was thrown out of a car, rolled several times. I was thrown from the car. And I woke up in a head injury rehab ward, and I had been withdrawn from college, and I learned that my I.Q. had dropped by two standard deviations, which was very traumatic. I knew my I.Q. because I had identified with being smart, and I had been called gifted as a child. So I'm taken out of college, I keep trying to go back. They say, "You're not going to finish college. Just, you know, there are other things for you to do, but that's not going to work out for you." So I really struggled with this, and I have to say, having your identity taken from you, your core identity, and for me it was being smart, having that taken from you, there's nothing that leaves you feeling more powerless than that. So I felt entirely powerless. I worked and worked and worked, and I got lucky, and worked, and got lucky, and worked.
在我19歲的時候，發生了一場很嚴重的車禍。我整個人飛出車外，滾了好幾翻，我是彈出車外的，之後在休息室醒來以後發現頭部重傷，我從大學裏休學，別人告知我智商下降了2個標準差，情況非常非常糟糕，我知道我的智商應該是多少，因爲我以前被人家認爲是很聰明的那種，小時候大家都覺得我很有才華。當我離開大學時，我試着回去，他們都告訴我說，“你沒有辦法畢業的。你知道，你還可以做很多其它的事啊，別往死衚衕裏鑽了。”我死命掙扎，我必須承認，當你的認同感被剝奪的時候，那個主要的身分認同，就我而言是我的智力被奪走了，再沒有比這個更加無助的時候了，我感到完全的無助，我拼命地瘋狂地努力，幸運眷顧，努力，幸運眷顧，再努力。

Eventually I graduated from college. It took me four years longer than my peers, and I convinced someone, my angel advisor, Susan Fiske, to take me on, and so I ended up at Princeton, and I was like, I am not supposed to be here. I am an impostor. And the night before my first-year talk, and the first-year talk at Princeton is a 20-minute talk to 20 people. That's it. I was so afraid of being found out the next day that I called her and said, "I'm quitting." She was like, "You are not quitting, because I took a gamble on you, and you're staying. You're going to stay, and this is what you're going to do. You are going to fake it. You're going to do every talk that you ever get asked to do. You're just going to do it and do it and do it, even if you're terrified and just paralyzed and having an out-of-body experience, until you have this moment where you say, 'Oh my gosh, I'm doing it. Like, I have become this. I am actually doing this.'" So that's what I did. Five years in grad school, a few years, you know, I'm at Northwestern, I moved to Harvard, I'm at Harvard, I'm not really thinking about it anymore, but for a long time I had been thinking, "Not supposed to be here. Not supposed to be here."
最終我從學校畢業了。我比同學多花了四年的時間，然後說服我的恩師，Susan Fiske讓我進去，所以我最後進入了普林斯頓。我當時覺得，我不應該在這裏，我是個騙子，在我第一年演講的那個晚上，普林斯頓第一年的演講，大約是對20個人做20分鐘的演講。就這樣，我當時如此害怕隔天被拆穿，所以我打給她說，“我不幹了。”她說：“你不可以不幹，因爲我賭在你身上了，你得留下。你會留下，你將會留下來了。你要騙過所有人。你被要求的每個演講你都得照辦。你得一直講一直講，即使你怕死了，腳癱了，靈魂出竅了，直到你發現你在說，噢，我的天啊，我正在做這件事，我已經成爲它的一部分了，我正在做它。”這就是說所做的，碩士的五年，這些年，我在Northwestern，我後來去了哈佛，我在哈佛，我沒有在想到它，但之前有很長一段時間我都在想這件事“不應該在這。不應該在這。”

So at the end of my first year at Harvard, a student who had not talked in class the entire semester, who I had said, "Look, you've gotta participate or else you're going to fail," came into my office. I really didn't know her at all. And she said, she came in totally defeated, and she said, "I'm not supposed to be here." And that was the moment for me. Because two things happened. One was that I realized, oh my gosh, I don't feel like that anymore. You know. I don't feel that anymore, but she does, and I get that feeling. And the second was, she is supposed to be here! Like, she can fake it, she can become it. So I was like, "Yes, you are! You are supposed to be here! And tomorrow you're going to fake it, you're going to make yourself powerful, and, you know, you're gonna — " (Applause) (Applause) "And you're going to go into the classroom, and you are going to give the best comment ever." You know? And she gave the best comment ever, and people turned around and they were like, oh my God, I didn't even notice her sitting there, you know? (Laughter)
所以哈佛第一年結束，我對整個學期在課堂上都沒有說話的一個學生說：你得參與融入否則你不會過這一科的，來我的辦公室吧。其實我壓根就不認識她。她說：她很挫敗地進來了，她說“我不應該在這裏的。”就在此刻，兩件事發生了，我突然明白，天啊，我再也沒有這種感覺了。你知道嗎。我再也不會有那種感覺，但她有，我能體會到她的感受。第二個想法是，她應該在這裏！她可以假裝，一直到她成功爲止。所以我跟她說，“你當然應該！你應該在這裏！”明天起你就假裝，你要讓自己充滿力量，你要知道你將會——”(掌聲) (掌聲)“你要走進教室，你會發表最棒的評論。”你知道嗎？她就真的發表了最成功的評論，大家都回過神來，他們就好像：喔我的天啊，我竟沒有注意到她坐在那裏，你知道嗎？(笑聲)

She comes back to me months later, and I realized that she had not just faked it till she made it, she had actually faked it till she became it. So she had changed. And so I want to say to you, don't fake it till you make it. Fake it till you become it. You know? It's not — Do it enough until you actually become it and internalize.
幾個月後她來找我，我才明白，她不僅只是假裝到她成功爲止，她已經融會貫通了，整個人脫胎換骨。我想對大家說，不要僅爲了成功而假裝，要把它溶到你骨子裏去。知道嗎？持續地做直到它內化到你的骨髓裏。

The last thing I'm going to leave you with is this. Tiny tweaks can lead to big changes. So this is two minutes. Two minutes, two minutes, two minutes. Before you go into the next stressful evaluative situation, for two minutes, try doing this, in the elevator, in a bathroom stall, at your desk behind closed doors. That's what you want to do. Configure your brain to cope the best in that situation. Get your testosterone up. Get your cortisol down. Don't leave that situation feeling like, oh, I didn't show them who I am. Leave that situation feeling like, oh, I really feel like I got to say who I am and show who I am.
最後與大家分享的是，小小的調整可以有大大的改變。就兩分鐘，兩分鐘，兩分鐘，兩分鐘。在你進行下一場緊張的評估之前，拿出兩分鐘，嘗試做這個，電梯裏、浴室間，房門關起在你的桌子前面，你就這麼做，設置你的腦袋，以發揮最大效益，提升你的睪丸銅，降低你的可的鬆，千萬別留下“噢，我沒把最好的表現出來”的那種遺憾，而是留下“噢，我真想讓他們知道，讓他們看見，我是個怎樣的人”的印象。

So I want to ask you first, you know, both to try power posing, and also I want to ask you to share the science, because this is simple. I don't have ego involved in this. (Laughter) Give it away. Share it with people, because the people who can use it the most are the ones with no resources and no technology and no status and no power. Give it to them because they can do it in private. They need their bodies, privacy and two minutes, and it can significantly change the outcomes of their life. Thank you. (Applause) (Applause)
在這裏我想要求大家，你知道的，嘗試這有力的姿勢，同時也想請求各位把這項科學分享出去，因爲它很簡單，我可不是自尊心的問題喔(笑聲)。放開它。和人分享，因爲最經常可以使用它的人會是那些沒有資源和技術的一羣人，沒有社會地位和權勢。把這個傳達給他們，好讓他們可以私下這樣做，他們會需要他們的身體、隱私和那兩分鐘，然後這會大大地改變他們生活的結果。謝謝(掌聲) (掌聲)