Sunday Pick 2025 Staff Picks - Best of How to Be a Better Human

Happy sunday ted talks daily listeners, I am elise Hugh and we are continuing to share a handful of talks, conversations and podcast episodes from the ted archive that sparks some reflection as we head towards the new year. And today we're bringing you a very fun episode of another ted podcast. How to be a better human. Remember those high school superlatives like class clown or biggest flirt? In this episode you'll hear from Dallas youth poet laureate nyesha roar and how to be a better human team of editors, marketers, producers, fact checkers and more on their favorite episodes this year through the Lens of such superlatives like most likely to make you rethink your place in the world or most likely to make you feel your feels best motivator and more. And if you want to hear more insights like this, listen to how to be a better human wherever you get your podcasts. OK, now on to the episode.

周日快乐的TED每日谈听众们，我是Elise Hugh。随着我们迈向新年，我们将继续分享一系列来自TED档案库、能引发反思的演讲、对话和播客片段。今天，我们为您带来另一档TED播客的一集非常有趣的节目：《如何成为一个更好的人》。还记得那些高中时代的“之最”称号吗？比如班级活宝或最佳调情高手？在这期节目中，您将听到达拉斯青年桂冠诗人Nyesha Roar以及《如何成为一个更好的人》团队的编辑、营销人员、制作人、事实核查员等成员的声音，他们将通过诸如“最可能让你重新思考自己在世界中的位置”或“最可能让你感受你的感受”、“最佳激励者”等“之最”称号的视角，分享他们今年最喜欢的节目片段。如果您想听到更多这样的见解，请在任何您收听播客的地方订阅《如何成为一个更好的人》。好的，现在进入本期节目。

You're listening to how to be a better human. I'm your host, Chris duffy. We are coming to the end of the year and it has been a really big season for our podcast. So before we graduate, before we move on to our next season, we want to take a little look back and we're going to do that in today's episode high school yearbook style. So people from across our podcast team are going to pick an episode and give it a superlative. You remember those right things like most likely to succeed or biggest class clown. If I was going to get a superlative for this episode, it would probably be most likely to have a seasonal head cold and sound like his nose is stuffed up because it is. OK, so this episode this is that. This is the superlative episode and these superlatives are going to be bestowed by folks who work on this show, who produce it, who fact check it and keep it going. We've even got a previous podcast guest, poet nyesha randhar, who's going to share her own superlative pick.

您正在收听《如何成为一个更好的人》。我是主持人Chris Duffy。年终将至，对我们播客来说，这是一个非常重要的季度。所以，在“毕业”之前，在进入下一季之前，我们想稍作回顾，我们将以高中毕业纪念册的风格来做这件事。因此，我们播客团队的成员将挑选一集节目，并授予它一个“之最”称号。你们还记得那些吧，比如“最可能成功的人”或“班级头号活宝”。如果我要为这一集节目获得一个“之最”称号，那很可能是“最可能患上季节性感冒且听起来像鼻子堵了的人”，因为确实如此。好的，所以这期节目就是这样。这是“之最”特辑，这些称号将由制作这档节目、为它做事实核查并维持其运作的团队成员们颁发。我们甚至还请到了一位之前的播客嘉宾，诗人Nyesha Rander，她将分享她自己挑选的“之最”。

I am going to get out of the way, so you're going to hear the voices of members of our team, and then, after they tell you which episode they picked for a superlative, you'll hear an excerpt from that episode. I want to also note that some superlatives were so popular that multiple people wanted to share their episode pick for that same superlative. So you will have to listen to the whole episode to find out which superlative wins most popular superlative. Which is itself, of course, a superlative.

我就不多说了，接下来您将听到我们团队成员的声音，在他们告诉您为哪个节目片段选择了哪个“之最”称号后，您会听到该片段的一段节选。我还想说明，有些“之最”类别非常受欢迎，以至于多个人都想为同一个类别分享他们挑选的节目片段。所以您需要听完整个节目才能知道哪个“之最”称号赢得了“最受欢迎之最”称号。当然，这本身也是一个“之最”。

OK, that is more than enough for me. Let's get started with lainy lott, our audience marketing associate, and ly has an episode on which she would like to bestow the superlative most likely to make you rethink your place in the world. Here's ly the.

好的，我的话已经太多了。让我们从我们的受众营销助理Lainy Lott开始吧，她有一个想授予“最可能让你重新思考自己在世界中的位置”这一称号的节目片段。接下来是Lainy。

Episode with lutheran pastor nadia b Weber made me rethink my place in the world by rooting the concept of belief and spirituality back into just believing in other people and, and.

与路德教会牧师Nadia Bolz-Weber的那期节目让我重新思考了自己在世界中的位置，它将信仰和灵性的概念重新植根于只是相信他人，以及……

Believing in the good in other people, um, it's not that often that I see spirituality represented in a light hearted or like more logical way. So this conversation was refreshing to help me feel more hopeful about what, what it can mean to build a spiritual community and be a spiritual person and that it's really just about treating other people with sincere kindness. And it's humbling and just brings me a lot of peace to think about my purpose being.

相信他人身上的善良，嗯，我很少看到灵性以一种轻松或更符合逻辑的方式被呈现。所以这次对话令人耳目一新，它帮助我对建立灵性社区和成为一个有灵性的人意味着什么感到更有希望，而这一切真的只是关于以真诚的善意对待他人。想到我的目的就是善待他人，这让我感到谦卑，并给我带来了很多平静。

To just be kind to others and help others and it's, it's really just that simple. And also their conversation is also very interesting because nadia has had a fascinating life and has a lot of cool mini lessons that can help you just have a little more faith.

仅仅是善待他人、帮助他人，这真的就是那么简单。而且他们的对话也非常有趣，因为Nadia的人生经历很吸引人，有很多很酷的小道理，可以帮助你多一点信心。

A lot of people think they don't have faith because they don't think, oh, I don't think Jesus was really alive after he was dead, right. Therefore, I don't have faith and I'm like, oh my god, you definitely have faith in a million ways. And it doesn't have to do with do you think that this story is medically true, you know, medically factual? Is there resurrection in your life? Had you have stories of feeling like something was dead and now it's alive? That's a form of faith. And so to, to say to people, well, the only way to have faith is to say that medically, you know, Jesus was dead. And then three days later he was alive. You know, it's like way to drain all of the meaning and mystery and power out of what faith really is, is to say that's what it is.

很多人认为他们没有信仰，因为他们不认为，哦，我不相信耶稣死后真的复活了，对吧。因此，我没有信仰。而我想说，天啊，你绝对在无数方面都有信仰。这与你是否认为这个故事在医学上是真实的，你知道，医学上确凿的？无关。你的生活中有复活吗？你有过感觉某些事物死而复生的故事吗？那也是一种信仰。所以，对人们说，嗯，拥有信仰的唯一方式就是在医学上承认耶稣死了，三天后复活了。你知道，这就像是在抽干信仰真正的意义、神秘和力量，把它说成仅仅如此。

My name is Michelle quint and I am a story editor on how to be a better human, and my pick for most inspiring story is edith zimmerman. I found edith's story really quietly, surprisingly inspiring. I think she'd probably be the first to tell you that her story is nothing super unique. Many people get sober, but the way she approached it, which was so open and honest and vulnerable, it felt really brave and unique. And the root of what I found so inspiring was not the sobriety per se, but rather the idea that you can always make big personal changes if you are willing to look at yourself and your life clearly and honestly.

我是Michelle Quint，我是《如何成为一个更好的人》的文稿编辑，我选择的最鼓舞人心的故事是Edith Zimmerman的故事。我觉得Edith的故事非常平静，却又出人意料地鼓舞人心。我想她可能会是第一个告诉你她的故事并不那么独特的人。很多人戒酒，但她处理此事的方式是如此开放、诚实和脆弱，感觉非常勇敢和独特。我发现如此鼓舞人心的根源并不在于戒酒本身，而在于这样一个理念：只要你愿意清晰而诚实地审视自己和你的生活，你总是可以做出重大的个人改变。

I feel like I maybe I come across as really honest, but I think there's.

我觉得我可能显得很诚实，但我认为……

Been times in my life where there's just like entire situations that I can't even look at and only later can I be like, okay, eventually I was able to like, be honest about them, but in the moment they're just like way too.

我生命中有过这样的时刻，就是有些整个的情况我甚至无法面对，直到后来我才能，好吧，最终我能够诚实地面对它们，但在当时它们实在是……

Big. And I don't even know. Like maybe I'm going through one of them now. And I can't. Not to be like mysterious. But like sometimes I can't even look at it. But anyway, so it's like a very, I don't know like.

太沉重了。我甚至不知道。也许我现在正经历其中之一。而我做不到。不是要故作神秘。但有时候我甚至无法直视它。但无论如何，所以这就像是一个非常，我不知道怎么说。

Medium problematic drinker for like kind of a long time. Like for probably like seven years. I knew I was like this is not good, but like I can't really handle this right now because I'm just like not equipped. And then like one day I was and then I stopped drinking.

中度问题饮酒者，持续了相当长一段时间。大概有七年左右。我知道这样不好，但我当时真的无法处理，因为我感觉自己没有准备好。然后有一天，我就戒酒了。

Hi.

大家好。

My name is nisha randar. I am the Dallas youth poet laureate and my nomination for the category most likely to help you rethink your place in the world is clint Smith. Clint in this episode discusses the intersectionality of identities and the inheritance of.

我是Nyesha Rander。我是达拉斯青年桂冠诗人，我提名Clint Smith获得“最可能帮助你重新思考自己在世界中的位置”这个类别。Clint在这一集中讨论了身份的交织性，以及……

Often brutal pass interlaid with tragedy and the guilt and complicity that comes with that, and the consequence of being American and having this contradictory identity. Because while there is this past that is so heavy and awful, there is also so much progress and resilience to celebrate as a people.

常常交织着悲剧的残酷过去，以及随之而来的内疚和共谋，还有作为美国人并拥有这种矛盾身份所带来的后果。因为，虽然过去是如此沉重和可怕，但作为一个民族，也有如此多的进步和韧性值得庆祝。

He argues that there are both, which I think lots of people are scared to accept because they want to see this golden standard of what it means to be American, which isn't always true. And he talks about the extraordinary importance of dealing with the past truthfully and recognizing both the shame and the pride of what it means to be American and in any history.

他认为两者并存，我认为很多人害怕接受这一点，因为他们想看到一个关于“成为美国人意味着什么”的黄金标准，但这并不总是真实的。他谈到了诚实面对过去的极端重要性，并认识到作为美国人以及在任何历史中，这意味着既要看到耻辱，也要看到骄傲。

I think part of my project is to ask us to hold all of the, both andness of what it means to be human in the context of our personal lives, in the context of our identities, in the context of our history, because I think that is the most perhaps central element.

我认为我工作的一部分是要求我们把握住作为人类意味着什么的所有“既是……也是……”的特性，在我们的个人生活、身份认同和历史背景中，因为我认为这或许是最核心的元素。

Of being human is accepting that we are a bundle of contradictions. Like there, there are values that I have. There are things that I believe I hold firmly, and I am cognizant of the way that I fall short of those values every single day. I don't think that makes me a bad person. I think that makes me a person who's reflecting on the fact that, OK, well, I say I care about this or I say this matters to me or I say I'm not the kind of person who does this and today.

作为人类就是要接受我们是一堆矛盾。就像那里，我有自己的价值观。有一些我认为我坚定持有的信念，而我也意识到自己每天在哪些方面未能达到这些价值观。我不认为这使我成为一个坏人。我认为这使我成为一个反思这一事实的人：好吧，我说我在乎这个，或者说这个对我很重要，或者说我不是那种会做这种事的人，然而今天……

I fell short of those things. My hope is that every day we wake up.

我未能做到这些事。我的希望是我们每天醒来。

And try to get a little bit closer to the version of ourselves that we want to be relative to the version of ourselves that we are. That's like an ongoing practice. It's not necessarily trying to cross a finish line, but a recognition that this is an ongoing part of like, what it means to be alive.

并努力让我们想要成为的那个自己，离我们现在的这个自己更近一点。这就像一种持续的修行。它不一定是试图跨过一条终点线，而是认识到这是“活着意味着什么”的一个持续组成部分。

We're going to have a lot more superlatives, and we are going to have a lot more clips picked by members of our podcast team. But first we got to pay those team members salaries. So we're gonna take a quick ad break and then we will be right back.

我们还有更多的“之最”称号，还有更多由我们播客团队成员挑选的片段。但首先，我们需要支付这些团队成员的薪水。所以我们将插播一段短暂的广告，然后马上回来。

On today's episode, we're hearing from members of the how to be a better human team about the episodes that they loved and what yearbook superlative they would give them. So up next, we have mateus salas and matthias is going to be presenting the category of most inspiring story.

在今天的节目中，我们正在听取《如何成为一个更好的人》团队成员讲述他们喜爱的节目片段，以及他们会授予这些片段什么毕业纪念册“之最”称号。接下来，我们有Mateus Salas，他将为我们呈现“最鼓舞人心的故事”这一类别。

Hello, I'm mat salis said chker for the bere homman podcast.

大家好，我是Mat Salas，《如何成为一个更好的人》播客的事实核查员。

And I think the story that really stayed with me this year was shane Sherman's episode. There's just something so powerful about the way he's reclaiming food traditions.

我认为今年真正让我印象深刻的故事是Shane Sherman的那期节目。他重新夺回食物传统的方式具有一种强大的力量。

Not just recipes or ingredients, but as a very way of healing, rebuilding community and I think restoring pride.

不仅仅是食谱或食材，而是作为一种疗愈、重建社区以及我认为是重拾自豪感的方式。

And perhaps what struck me most is how his work turns food into something much deeper. While listening to him, I kept thinking, this is not just about cooking. It's like about remembering who you are, where you come from.

或许最打动我的是他的工作如何将食物转化为某种更深层的东西。听他讲述时，我一直在想，这不仅仅是关于烹饪。这更像是关于记住你是谁，你来自哪里。

And finding hope in that connection. So listening to these was fantastic for me.

并在那种联系中找到希望。所以听这些对我来说真是太棒了。

I just feel like food is something really powerful and food sovereignty is what we really push towards because if we can get tribes to really consider that there is a path to control their own food, to be able to grow their own food, to harvest their own food, to preserve their own food, to make more than enough food for their entire community with the spaces that they have, and even in all the different environments all over the United States, there's plenty of ways to work towards that. And I think that if we can control our food, we can really control the power that we have for our future, you know, and so I just really hope people can see that we can learn so much from our ancestors because we're not trying to create food that's a museum piece and trying to go backwards to1491 of what we we eating long before European settlers showed up. We're looking at the future of like how can we adopt a lot of the knowledge base from our ancestors, apply that to what we know today and how do we think about the future because we have every, every single day we're alive we can think.

我只是觉得食物是非常强大的东西，而食物主权是我们真正努力的方向，因为如果我们能让部落真正考虑到有一条途径可以控制他们自己的食物，能够种植他们自己的食物，收获他们自己的食物，保存他们自己的食物，用他们拥有的空间为整个社区生产足够的食物，甚至在美国各地所有不同的环境中，都有很多方法可以朝着这个方向努力。我想，如果我们能控制我们的食物，我们才能真正掌握我们未来的力量，你知道，所以我真的希望人们能看到我们可以从祖先那里学到很多，因为我们并不是试图创造一种博物馆藏品般的食物，试图倒退回1491年欧洲殖民者到来之前我们吃的东西。我们着眼的是未来，比如我们如何借鉴祖先的大量知识基础，将其应用于我们今天所知，以及我们如何思考未来，因为我们活着每一天都可以思考。

About changing the future.

关于改变未来。

Hi, I'm Dana valareiso. I'm an executive producer at ted and I'm nominating hif of durib and Sarah Kay for most likely to make you feel your feels and yes, as an executive producer I did come up with that superlative category and I do feel too millennial about it. I'm so sorry to everybody. Um, but I'm nominating hen fer because we had them on the show together for a very special video series on Youtube and I knew that I would get a little teary eyed but I was really surprised as to how deeply I felt their words in my heart. The way that I've grown up, I've moved around a lot and so I feel like I belong to a lot of places. I was born in laas in mexicoiko but I was raised in El paso, texas and I've been living in Brooklyn, new York for almost nine years so I have always struggled to define.

大家好，我是Dana Valareiso。我是TED的执行制片人，我提名Hanif Abdurraqib和Sarah Kay获得“最可能让你感受你的感受”这一称号。是的，作为执行制片人，我确实想出了这个“之最”类别，我也确实觉得这很“千禧一代”风格。我向所有人道歉。嗯，但我提名他们是因为我们曾请他们一起为Youtube上一个非常特别的视频系列做客节目，我知道我会有点热泪盈眶，但我真的惊讶于他们的言语在我心中激起的深刻共鸣。我的成长经历中，经常搬家，所以我感觉我属于很多地方。我出生在墨西哥的拉萨，但在德克萨斯州的埃尔帕索长大，我在纽约布鲁克林生活了近九年，所以我一直在努力定义……

What home is, and so he and Sarah really helped me see and celebrate what belonging and community could look and feel like. Just learning how to forge community and thinking deeply about the people that you claim. And that claim you feels so important right now. I think this is the time where we need solidarity, we need neighborliness, we need to feel belonging. So that's why I felt my feels with them, as millennial as it sounds. And I will never say that phrase again, I think.

家是什么，所以他（Hanif）和Sarah真的帮助我看到并庆祝归属感和社区可能是什么样子和感觉。就是学习如何建立社区，并深入思考你视为自己人的那些人。而当下，这种互相认定感觉如此重要。我认为这是一个我们需要团结、需要睦邻友好、需要感受到归属感的时代。这就是为什么我和他们在一起时“感受了我的感受”，尽管这听起来很“千禧一代”。我想我再也不会说这个短语了。

Nothing brings me more Joy than sitting in the passenger seat while hif drives around the city of columbus, picking up his dry cleaning, going to the bakery, dropping off some.

没有什么比坐在副驾驶座位上，看着Hanif开车穿梭在哥伦布市，去取干洗衣服，去面包店，顺路送个……

Package to a friend that got delivered to his house because the friend was out of town and while we're driving.

包裹给朋友更让我快乐的了——包裹寄到了他家因为朋友不在城里——而当我们开车时……

Hanif is pointing out.

Hanif会指出来……

Personal landmarks around the city, like there's the basketball court I used to play on when I was a kid. And then over there is the smaller basketball court where the younger siblings were relegated, when the older kids wanted to play on the big court and over there is where I had a really bad date one time. And then over there is where like the best milkshake is. And I have this great awe and this great respect.

城市里个人的地标，比如那是我小时候常去打球的篮球场。那边是那个小一点的篮球场，当年大孩子们想在大场打球时，小孩子们就被打发到那里去。那边是我有一次糟糕约会的地方。那边有最好喝的奶昔。我对此怀有极大的敬畏和极大的尊重。

For the way hanif loves his hometown and how it's not abstract to him.

对于Hanif热爱他家乡的方式，以及这对他是多么具体。

He loves.

他热爱……

People there he loves.

那里的人们，他热爱……

The elders that live on his block, he loves the high school students that he mentors and who mentor him back. He loves the.

住在他那个街区的老人们，他热爱他指导的那些高中生，他们也反过来启发他。他热爱……

Guys who work at the record store and remember what he bought last time so that when he comes in next time they have something to recommend him and the way that he moves through that place looks like what I imagine you are looking for when you are looking for an example of how to be in community.

唱片店工作的伙计们，他们记得他上次买了什么，这样他下次来的时候他们就有东西可以推荐给他。他在那个地方生活的方式，看起来就像我所想象的，当你在寻找一个如何身处社区的范例时所寻找的东西。

Hi.

大家好。

My name is tanika sani Wong and I am the podcast publishing and programming specialist at ted. My pick for the best motivator to get you to do X Y and said is bonny soy. How to you assume muscles or wrists loos them? I remember when she said in your thirties you start loos bone and muscle mass so you need to ask yourself.

我是Tanika Sani Wong，我是TED的播客发布与策划专员。我选择的能激励你去做XYZ的最佳激励者是Bonnie Tsui。如何增强肌肉，或者说，如何防止肌肉流失？我记得她说过，三十岁后你开始流失骨骼和肌肉质量，所以你需要问自己。

Who do you want to be and what do you want to be capable of doing in your forty s, fifty, s, sixty, s, seventy s and beyond?

你想成为谁，以及你想在四十岁、五十岁、六十岁、七十岁及以后有能力做什么？

It was scary to hear, but it resonated.

听到这个很吓人，但它引起了共鸣。

As an Asian American, I am at a higher risk to get osteoporosis, so boni's episode motivated me to join a gym, lift weights, build strength and regain some functional mobility.

作为一名亚裔美国人，我患骨质疏松症的风险更高，所以Bonnie的那期节目激励我加入了健身房，举重，增强力量，并恢复一些功能性活动能力。

I couldn't help but over the course of writing this book, start to think of muscle as a philosophy where there are all these characteristics of muscle, the, the tangible stuff, so strength and form and, you know, action that it is the stuff that actually moves us and flexibility and endurance. And these are not just qualities of muscle, but they are qualities that we strive for in personhood and I think that's very.

我不禁在写这本书的过程中，开始将肌肉视为一种哲学，肌肉有所有这些特性，那些有形的东西，比如力量和形态，以及，你知道，行动，是它真正推动我们运动，还有柔韧性和耐力。这些不仅仅是肌肉的品质，它们也是我们作为人努力追求的品格，我认为这非常……

Moving. That's very profound. And so to kind of like think about the body as not just this vehicle we occupy for a certain period of time on earth, but is something that if we think about in a certain way, it elevates like who we want to be in the world. So muscle is something that.

动人。这非常深刻。所以，某种程度上，把身体不仅仅看作是我们在地球上暂时占据的载体，而是如果我们以某种方式思考它，它能提升我们想在世界上成为什么样的人。所以肌肉是那种……

You can only get stronger. You can only strengthen a muscle by stressing it, by pushing it, by challenging it. And that's something that I think we all understand. We can look at life as something that always is stressing us as always, throwing these challenges at us. I know it's just a really good life lesson.

你只能通过承受压力、推动它、挑战它来使其变得更强。我想这是我们都能理解的。我们可以把生活看作是总是在给我们压力，总是在向我们抛出这些挑战的东西。我知道这是一个非常好的生活教训。

We're going to take another quick ad break and then we will be right back with many more life lessons.

我们再插播一段短暂的广告，然后马上回来，分享更多的人生经验。

Today we are rewarding some of our guests of this past year with the very prestigious awards we all know and love. Yearbook superlatives. Ly lott and matetea salas are two members of the better human team who you heard from earlier, but they're also both overachievers, so they nominated multiple episodes. They are going head to head in this next superlative because they both made a pick for the category of most likely to improve your life tomorrow. So let's hear from them both, and then you can decide which episode you think should take the crown. Who deserves the superlative?

今天，我们将为我们过去一年中的一些嘉宾颁发我们都熟知且喜爱的声望卓著的奖项：毕业纪念册“之最”称号。Lainy Lott和Mateus Salas是《如何成为一个更好的人》团队的两位成员，你们之前听过他们的分享，但他们也都是表现优异者，所以他们提名了多个节目片段。他们将在接下来的这个“之最”类别中展开竞争，因为他们都为“最可能改善你明天生活”这个类别做出了选择。那么，让我们听听他们俩的分享，然后您可以决定您认为哪个节目片段应该获得这个桂冠。谁配得上这个“之最”称号呢？

Here's ly so.

先是Lainy。

When I listened to the episode with Dave nelberg and Neil cather how to reclaim your cringe, I really felt a lot better about the many cringy things I've done in my life. I'm a theater kid, so there's many, but hearing everyone make a huge joke out of their cringy stories helped me kind of spin the narrative on my own cringy moments and look at them with kinder eyes and see them to be a little funnier and more endearing. Plus, this episode really made me want to journal more just to try and make myself laugh. So it was a quick perspective shift to keep me from laying awake thinking about something I did ten years ago that was embarrassing.

当我收听与Dave Naylor和Neil Cather的节目《如何重新拥抱你的尴尬》时，我对自己生活中做过的许多尴尬事感觉好了很多。我是个戏剧迷，所以尴尬事很多。但听到每个人都把自己的尴尬故事当成大笑话来讲，帮助我扭转了我对自己尴尬时刻的叙述，用更善意的眼光看待它们，觉得它们有点好笑，更可爱。此外，这期节目真的让我更想写日记了，只是为了试着让自己发笑。所以这是一种快速的视角转变，让我不再躺着睡不着，想着十年前我做过的尴尬事。

I think one of the things that is really fun and mortified is that.

我认为真正有趣又令人尴尬的一件事是……

The things that a kid wants isn't necessarily any different than what an adult wants. The big difference is that the kid has less information.

孩子想要的与成人想要的并没有什么不同。最大的区别在于孩子掌握的信息更少。

And so we are often, I often call teenage hood the sort of the first day on the job of being an adult. And the training's been really bad. There's been really poor training as.

所以我们常常，我常把青少年时期称为成为成年人这项工作的第一天。而且培训真的很差。作为……培训一直很糟糕。

And so a lot of the things that we, that we and that we laugh at and enjoy but also relate to so much is just someone operating without a manual. And in a weird way, that's why they're keeping their journal and it's.

所以我们很多，我们笑话和享受但也感同身受的事情，只是某个人在没有手册的情况下操作。奇怪的是，这就是为什么他们要写日记，并且……

Also why we root for them.

也是为什么我们支持他们。

Hello, I'm a sales fact checker for the better human broadcast and my pick for this one, the easiest change to improve your life tomorrow is a new self episode, mostly because of something he said that I just can't forget, like catching yourself in the act of subjective existence.

大家好，我是《如何成为一个更好的人》播客的事实核查员Matteus，我为此选择的节目片段是《新自我》那一集，选择“最容易改善你明天生活的改变”这个类别，主要是因为他说的让我无法忘记的话，比如“抓住自己正在进行主观存在的时刻”。

That idea really hit me. And since listening to it I've actually tried, like just stopping for a second in the middle of the day, perhaps while making coffee or walking outside and noticing definitely of the air or a tiny emotion passing by. And in that moment you realize that all of this.

这个想法真的打动了我。自从听了之后，我实际上尝试过，比如在一天当中停下来一秒钟，也许是在煮咖啡或外出散步时，留意到空气的质感或一丝掠过的微小情绪。在那一刻你意识到，所有这一切……

Everything you see and feel, it's like your brain making sense of the word.

你所看到和感觉到的一切，就像是你的大脑在对世界进行理解。

It's such a small shift, but it makes they feel completely different. Things become a little more vivid, you become a little more present you in your own life and it's beautiful. And honestly, it's changed how I move through my days.

这只是一个小小的转变，但它让一切感觉完全不同。事物变得更生动一点，你在自己的生活中变得更临在一点，这很美。说实话，它改变了我度过每一天的方式。

The brain makes this best guess about what's happening in the world by continually.

大脑通过不断地……

Making predictions about the sensory signals that it's getting. And then instead of just reading out the sensory signals to sort of form this inner picture of the world, the brain is continually updating the predictions so they explain away the sensory signals that are coming in and the key.

对它接收到的感官信号进行预测。然后，大脑不是简单地读出感官信号来形成内心世界的图景，而是不断更新预测，从而解释掉传入的感官信号，关键在于……

Idea here is that what we experience in this story is the content of these inside out predictions. We don't read out the world from the outside in, we always actively construct it, actively generate it from the inside out. Now it turns out if you do all the math and all this stuff, that if you have a brain which is continually updating its top down inside out predictions to minimize.

这里的观点是，我们在这个故事中所体验到的是这些由内而外的预测的内容。我们不是从外向内解读世界，我们总是积极地建构它，从内向外积极地生成它。现在事实证明，如果你做所有数学计算等等，如果你有一个大脑，它不断更新其自上而下、由内而外的预测，以最小化……

You know the, the sensory signals that are coming in to try and explain them, predict them before they happen. That mathematically is a very, very good way for the brain to.

你知道，那些试图解释它们、在它们发生之前预测它们的传入感官信号。从数学上讲，这是大脑……

Approximate exactly what caused the sensory signals out there in the world. It's a very good way to make a best guess and that's the claim. That's what we experience. And that's why I call it a controlled hallucination, which is a term I like call good analogies.

近似地得出世界上引起这些感官信号的确切原因。这是一种做出最佳猜测的非常好的方式，这就是其主张。这就是我们所体验到的。这就是为什么我称之为“可控幻觉”，这是一个我喜欢的好比喻。

I like the idea because it emphasizes that our experiences come largely from within, so that's the hallucination part.

我喜欢这个想法，因为它强调我们的经验主要来自内部，所以那是“幻觉”的部分。

Hi, this is tanansa sanmani Wong, podcast publishing and programming specialist at ted. My pick for the biggest perspective shifter is debbie millman and her take on personal branding. It seems like every time I open up a social media APP, there are tons of influences and content creators and people monetizing their hobbies everywhere. Everyone wants to be a brand.

大家好，我是Tanaka Sani Wong，TED的播客发布与策划专员。我选择的最大视角转换者是Debbie Millman以及她对个人品牌的看法。似乎每次我打开社交媒体应用，都有大量的网红、内容创作者和到处将自己的爱好变现的人。每个人都想成为一个品牌。

Yet debbie argues that maybe we shouldn't, because brands are manufactured, and once we see ourselves as brands, we become a commodity and lose to a sense that makes us human. I loved hearing debbie's thoughts. And how is a reminder that not everything has to be a brand?

然而Debbie认为，也许我们不应该这样，因为品牌是制造出来的，一旦我们将自己视为品牌，我们就变成了一件商品，失去了使我们成为人的那种感觉。我喜欢听Debbie的想法。并且它提醒我们，并非所有东西都必须成为品牌。

When people ask me about personal branding because I do so much work in branding, that's inevitably a question. And I've thought about it long and hard and brands are manufactured. It's meaning manufactured. Humans are living, breathing entities were species and we're messy and we change and evolve, or at least one would hope that we do. We grow and brands are.

当人们问我关于个人品牌的问题时，因为我在品牌领域做了很多工作，这不可避免地成为一个问题。我对此进行了长期而深入的思考，品牌是被制造出来的。它是意义制造。人类是活生生的、会呼吸的实体，我们是物种，我们是混乱的，我们会改变和进化，或者至少人们希望我们如此。我们成长，而品牌是……

Not self directed. They're only directed by humans. Some are. Some humans are better than others in that direction and in their intention, but.

非自我导向的。它们只由人类引导。有些是。有些人类在这个方向和意图上比其他人做得更好，但是……

What I suggest that humans work on is building their character and building their reputation and building their body of work. And doing those three things will help create or or communicate really your persona and and your intentions and who you are. But the minute we begin to see ourselves as brands, we become a commodity and I I find that really unfortunate and a little bit sad.

我建议人类致力于的是建立他们的品格，建立他们的声誉，建立他们的作品体系。做好这三件事将有助于真正塑造或传达你的形象、你的意图以及你是谁。但一旦我们开始将自己视为品牌，我们就变成了商品，我觉得这真的很不幸，也有点可悲。

Hi, my name is nisha. I am the Dallas youth poet laureate and my nomination for the category biggest perspective shifter is Katherine may and her episode on wintering. I love this episode so much because.

大家好，我是Nyesha。我是达拉斯青年桂冠诗人，我提名Katherine May获得“最大视角转换者”类别，以及她那期关于“过冬”的节目。我非常喜欢这期节目，因为……

What she's saying seems to be so obvious. Yet I don't think most of the people that I know, and especially not me, fully comprehended this concept, which is to say that no one actually rests enough and takes the time that they need to recover and gives self grace. Like for example, she says there is a really profound belief that we fail if we winter, whereas actually if you think about it for just a few moments, it's entirely obvious that it's normal and she's right. It's.

她说的话似乎如此显而易见。然而，我认为我认识的大多数人，尤其不是我，都没有完全理解这个概念，也就是说，实际上没有人休息得足够，花他们需要的时间来恢复，并给予自我恩典。比如她说，人们有一种根深蒂固的信念，认为如果我们“过冬”就是失败，而实际上如果你稍微想一下，就完全明白这是正常的，她是对的。这……

So obvious that this need for rest is integral to being human and the wintering or the hibernation, the peace that's key to recovering and healing and becoming better. My favorite part is when she talks about how resistance to pain causes us the most suffering. And if we were to just take the time to winter, we would actually be able to be alive to the pain but also heal from that and be more alive to other things like beauty and happiness and good things in our lives. That was a really profound episode for me and completely blew my mind.

如此显而易见，这种休息的需要是作为人类不可或缺的一部分，而过冬或冬眠，这种平静是恢复、疗愈和变得更好的关键。我最喜欢的部分是，她谈到对痛苦的抗拒给我们带来了最大的痛苦。而如果我们花时间去“过冬”，我们实际上就能够面对痛苦，同时从中治愈，并对其他事物，如美丽、幸福和我们生活中的美好事物，更加敏感。这期节目对我来说非常深刻，完全震撼了我的心灵。

There's a really profound belief that we fail if we winter, whereas actually if, if you think about it for just a few moments, it's entirely obvious that it's normal, you know, we can't live a whole life without.

有一种根深蒂固的信念，认为如果我们“过冬”就是失败，而实际上，如果你稍微想一下，就完全明白这是正常的，你知道，我们不可能度过完整的一生而没有……

Having someone dear to us die, we can't live a whole life without getting sick. We rarely get to live a whole life without losing a job, for example. I mean there, there are so many different things that can happen and yet quite often when we see them happen to other people, we do this little trick of the mind that that says, okay, so why is that their fault? Like what would I have done differently and I still catch myself doing it and that, you know, it's protective, isn't it? Like, we just don't want to think that that kind of horror is possible.

有亲爱的离世，我们不可能一生不生病。我们很少有人能一生不失业，例如。我是说，有太多不同的事情可能发生，然而通常当我们看到它们发生在别人身上时，我们会耍个小小的心理把戏，说：好吧，那为什么是他们的错呢？比如我会怎么做不同？我仍然会发现自己这样做，你知道，这是一种自我保护，不是吗？就像，我们只是不愿去想那种恐怖是可能的。

But then, of course, when it visits us.

但当然，当它降临到我们身上时。

We are left with no toolkit to process what's happening and of course, guilt is inevitably the thing that comes up, first of all, because we we do seem to be like a very guilt laden species in the first place and we we don't allow ourselves any other exit route really.

我们就没有任何工具来处理正在发生的事情，当然，内疚不可避免地会出现，首先，因为我们人类似乎本来就是一种充满负罪感的物种，而且我们真的不给自己任何其他出口。

And finally, to close out this episode, Michelle quint is back and she's sharing her winner for the superlative most shared tidbit. And I have to agree, this is a tidbit that I have shared a lot as well. Here is Michelle, my.

最后，为了结束这期节目，Michelle Quint回来了，她正在分享她为“最常被分享的小知识”这个“之最”类别选择的赢家。我必须同意，这也是我经常分享的一个小知识。以下是Michelle。

Pick for the most shared tidbit I learned from the show this year goes to ingridly because I've been telling absolutely anyone who will listen how the minimalism movement has made us all feel sad, and how our brains respond really positively to bright colors, repeating patterns, and just how generally we should be trying to bring more color into our lives.

我选择今年从节目中学到的最常被分享的小知识授予Ingrid Fetell Lee，因为我一直在告诉所有愿意听的人，极简主义运动如何让我们都感到悲伤，我们的大脑如何对明亮的色彩、重复的图案做出非常积极的反应，以及我们总体上应该如何尝试为生活增添更多色彩。

And after listening to this episode, I went out and bought a very bright, multicolored chair and have been trying to wear more colors and patterns in my day to day life and have been trying to spread the gospel far and wide. So thanks ingrid.

听完这期节目后，我出去买了一把非常鲜艳、多彩的椅子，并且一直尝试在日常生活中穿更多颜色和图案的衣服，还一直试图广泛传播这个“福音”。所以谢谢你，Ingrid。

What I was trying to understand was what makes these things specifically joyful and it's.

我试图理解的是，是什么让这些东西特别能带来快乐，这是……

Understanding that there are sensorial qualities to those joyful things that are repeatable that we can find throughout cultures all over the planet. So things like bright color, round shapes, a sense of abundance and multiplicity as a feeling of lightness or elevation, repeating patterns. And it's that level of abstraction, of being able to understand what is the essence that's actually making this joyful from a neuroscientific perspective that allows us to then say, OK, well what's really doing the work of creating the Joy is the repetition, not necessarily the polka dots, it's the repetition of the circular shape. And those two things together are what's creating that feeling of Joy. And so we can apply that idea somewhere else and it doesn't necessarily have to feel so, so literal.

理解到这些带来快乐的事物具有感官上的特质，这些特质是可重复的，我们可以在全球各种文化中找到。比如明亮的色彩、圆形、一种丰富和多样的感觉，仿佛轻盈或提升感，重复的图案。正是这种抽象层次，能够从神经科学的角度理解实际上是什么本质在制造快乐，这使我们能够说，好吧，真正创造快乐的是重复，不一定是圆点，而是圆形形状的重复。这两者结合在一起创造了那种快乐的感觉。所以我们可以将这个想法应用到其他地方，它不一定非要感觉那么，那么具象。

That is it for this episode of how to be a better human. Thank you so much to all of the guests we had on this season.

这就是本期《如何成为一个更好的人》的全部内容。非常感谢本季所有来做客的嘉宾。