I love marshmallows but then he doesn't 我喜欢棉花糖，但他不喜欢
I don't know what I love more 我不知道我更喜欢
the soft moist tender center or the powdered sugar on the outside 里面的柔软湿润的或外面的糖粉
that dissolves on contact with my tongue. 与我的舌头接触时会溶解
but I digress 但我离题了
over 40 years ago the legendary psychologist Walter Mischel did an experiment 40多年前，传奇心理学家沃尔特•米切尔（Walter Mischel）
with four-year-olds that change the world. 和四岁儿童进行了一项改变世界的实验。
He put little kids in front of a marshmallow and told them that 他把小孩放在棉花糖面前告诉他们
didn't eat it until he got back he would give them the second marshmallow 直到他回来后才吃它，他还会给他们第二个棉花糖
then he left for 15 minutes 然后他离开了15分钟
needless to say not many of the kids made it 不用说，没有多少孩子成功
but then he followed the kids that did for 20 years 但后来他跟踪了这些孩子20年
it turned out that the kids who could delay gratification did better 事实证明，能够延迟满足感的孩子们做得更好
in almost every area of life they scored hundreds of points higher on their SAT tests 几乎在生活的每个领域，他们在SAT考试中得分高出数百分
they had better relationships and they got promoted more often 他们有更好的人际关系，而且他们的晋升更频繁
Michelle found that willpower is a big deal Michelle发现意志力是重要的
but at the time he forgot the most important question that's why Albert bandura 但当时他忘记了最重要的问题，那就是为什么Albert bandura
and I come in. 和我开始做这个实验
Here's my experiment I wanted to find out if you can learn willpower 这是我的实验，我想知道你是否可以学习意志力
in other words is will a skill 换句话说就是，意志力是种技巧？
first I brought 14 four-year-olds into a room and made them Michele's offer 首先，我带了14个四岁的孩子进入一个房间并让他们做这个Michele的邀请
okay do you like marshmallows 好的，你喜欢棉花糖？
this is for you but I'm gonna leave the room for a while 这是给你的，但我要离开房间一会
and I get back if this is still here I'm gonna give you another marshmallow 如果它还在这里，我回来会给你另一个棉花糖
remember you can eat it whenever you want but if it's still there 记住，你可以随时吃。但如果它还在那里
when I get back I'm gonna give you another you have two to eat 当我回来时我会给你另一个，这样你就有两个可以吃
then I watch them to see how many could wait for the second yummy trick 然后我看着他们看看有多少人可以等待第二个美味的诡计
just like in Michelle's experiment some made it 就像米歇尔实验中，有些人做到了
but most didn't 但是大多数人并没有做到
It’s just so hard 这太难了
after a while I could predict who is gonna fail within the first few seconds 过一会，我可以预测到谁会在最初的几秒钟内失败
do you like marshmallows 你喜欢棉花糖吗？
okay this is for you but wait wait 好的，这是给你的，但等待等
okay some didn't even take a few seconds but the ones who did this or this or this 好吧，有些甚至没有花几秒钟，但那些做这个，或这个，或这个
well it wasn't hard to read their body language 好吧，不难读懂他们的肢体语言
then I took the second group of 14 and tried something different 然后我拿了第二组14个人，并尝试了不同的东西
I tried to teach them a skill for delay 我试着教他们延迟满足感的技巧
I reassured them it was okay if they ate the marshmallow 我向他们保证，如果他们吃了棉花糖，那也没关系
but then I made some suggestions if they wanted to wait for the second one 但后来我提出了一些建议，如果他们想等第二个
something you can do to help yourself way is to not look at the marshmallow 你可以做些什么来帮助自己的方法是不要看棉花糖
to think of your favorite story that your mom dad does read you 想想你妈妈爸爸给你读过的最喜欢的故事
or you can play a game with yourself in the room 或者你可以自己玩游戏
then I watch them 然后我看着他们
look at the clever things they did 看他们做到了
a few years after Michelle's original work 在米歇尔的原创作品发表几年后
Albert bandura found you could help kids develop willpower skills Albert bandura发现你可以帮助孩子发展意志力技能
by just showing them a video of kids who successfully delayed 通过向他们展示成功做到延迟的孩子的视频
after watching my 14 kids I can see why a picture is worth a thousand words 看了这14个孩子后，我明白为什么一张图片胜过千言万语
the results 50% more kids made it when given advice about how to delay 结果就是，超过50%的孩子当他们听取怎样去延迟的建议后做到了
so what's the point willpower has a huge influence on our ability to achieve what we want in life 意志力的重要性对我们在实现生活中想要的能力上产生了巨大的影响
no big surprise there but for those of us who are feeling weak and out of control 没有什么大惊喜，但对于我们这些感到虚弱和失控的人
never forget what they four-year-olds teach us 永远不会忘记四岁孩子教我们的
you're never too young or too old to learn the skills to increase will. 你永远不会太早，或太晚去学习去提高意志力的能力