Alex Honnold，一位无绳独攀El Capitan的传奇攀岩家，分享了他如何设定并实现人生巨目标。他强调将宏大目标分解为每日可执行步骤的重要性，并揭示拥抱独特性与面对死亡能赋予生活更深意义。文章还探讨了力量与耐力训练、风险评估及如何平衡事业、家庭与目标追求。无论你的目标是什么，这段对话都将重塑你对人生、目标与潜能的看法。

🧠 Honnold强调设定远大目标时，关键在于将其分解为具体、可执行的每日任务。这种将宏大愿景转化为日常行动的方法，使他能够系统性地接近并最终完成如El Capitan无绳独攀这类看似不可能的挑战，为追求任何领域目标提供了实用框架。

🏋️‍♂️ 在训练方面，他注重力量与耐力的结合，通过增加引体向上次数、减少肌肉酸痛等具体手段提升体能。这种科学的训练方法不仅提升了他的攀岩表现，也为普通人提供了可借鉴的健身指导，强调坚持与渐进式负荷的重要性。

🤔 面对极端挑战时，Honnold采用系统化风险评估，结合脑科学知识理解恐惧，并通过公开演讲等经验提升心理韧性。他认为，评估风险不仅是技术层面的考量，更是对自我极限的探索，这种认知帮助他在无绳独攀中保持冷静。

🌱 拥抱独特性与直面死亡是Honnold生活哲学的核心。他认为，接受自己的与众不同和生命的有限性，能让人更深刻地理解生活价值，从而更专注、更有意义地追求目标。这种内在驱动力的培养，使他在面对生死考验时仍能保持专注与热情。

🤝 在平衡事业、家庭与目标追求时，Honnold建议找到三者间的动态平衡点。他通过时间管理、优先级排序等方式，确保个人追求不会过度牺牲家庭或工作，这种整合式的生活策略为现代人提供了兼顾多重要求的实用参考。

My guest is Alex Honnold, a professional rock climber considered by many to be one of the greatest athletes of all time for his historic free solo (no ropes or man-made holds) ascent of El Capitan in Yosemite. We discuss how to envision massive goals in any part of life and the process of breaking down those goals into actionable daily steps. Alex shares how embracing your uniqueness and mortality is the most powerful way to envision and live a fuller, more intentional life. We also discuss strength and endurance training, assessing risk and how Alex prepares mentally and physically for extreme challenges. We also discuss how to balance goal-seeking with family and work. Regardless of your goals, profession or age, this conversation will very likely reshape how you think about and approach your life, goals and potential.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanJoovv: https://joovv.com/hubermanBetterHelp: https://betterhelp.com/hubermanMaui Nui: https://mauinuivenison.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps(00:00) Alex Honnold(02:17) Intrinsic & Extrinsic Motivation, Setting Big Goals(05:00) Preparing for Free Solo of El Capitan, Route Memorization & Conditions(10:09) Sponsors: Joovv & BetterHelp(12:35) Overthinking, Kinesthetic Flow; Climbing & Surprise (16:24) Aging & Climbing; Olympics & Broadening Climbing Culture; Parkour(23:04) Grip Strength, Aging, Climbing Technique, Yosemite National Park, Half Dome(29:00) Free Soloing & Rope Climbing, Safety & Risk; Aging & Death; Mentors(38:32) Sponsors: AG1 & Maui Nui(41:29) Climbing Lifestyle, Training, Career; Recovery(47:44) Technology, Smartphones & Distraction from Goals, Focus(51:09) Pursuing Ambitious Goals, Tool: Small Daily Challenges(55:56) Fear, Brain Scan & Public Speaking; Evaluating Risk(59:40) Doing What You Love, Life Crisis, Tool: Contemplating Death(1:03:49) Childhood, Passion & Choosing Career Path; University(1:11:46) Sponsor: Function(1:13:34) Outdoor Exploration, Yosemite, National Parks, Rucking, Trail Running(1:18:18) Girl Climber Film, Effort & Dedication(1:23:29) Strength Training, Pull-Ups, Muscle-Ups, Tool: Increase Sets & Reduce Soreness(1:31:59) Endurance & Strength Training Schedule; Posture; Running(1:38:52) Body Balance, Leanness; Muscle Cramps; Multi-Day Climbs(1:42:31) Awe in Nature, Spiritual Experiences; How Geckos Climb; Cliff-Dwelling Wildlife(1:46:46) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices