Meditation needn't be a formal part of your day (although it is for Capland). A few minutes at a time, or even a few momentary meditation breaks throughout your day can make a difference and even change your outlook.

冥想不一定要成为你每日生活的必须（虽然这是开普兰的必须）。每次几分钟的冥想，就算只有一点点有意义的思想突破也可以让你的生活变得不同，甚至转换你的精神面貌。

5.Try coaching.

5.尝试训练

"Meditation does quiet me down and that helps, but it's not quite enough," Capland says. So when she needs to silence the naysayers in her own head, she turns to a coach of her own. As an executive coach herself, this is a natural option. That said, coaching can be extremely effective for anyone, as I know from my own experience.

“冥想确实能让我平静下来，但我觉得这并不够，”开普兰说。所以每次他想要让脑子沉静下来时，她都会寻找导师。对于本身就是一个执行教练的她来说，这是一个自然而然的事情。指导对很多人来说都是很有意义的，起码从我个人而言是这样。

When I interviewed Capland for a column earlier this year, we hit it off. We decided as a follow-up that she would coach me and I would write about it. I'm not as confident as I'd like to be, but our coaching sessions are a huge push in the right direction.

今年，当我因为专栏的缘故采访开普兰时，我们达成了一致。我们决定用她做我的教练，我来记录写作的方式完成专栏。我并不是一个很自信的人，但这样的私教课程确实是我在正确道路上的一个强大助推力。

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