如何让自己坚不可摧 | DJ Shipley
摘要
DJ Shipley 是一位服役17年的海豹突击队一级退役操作员，他分享了自己用于构建巅峰心理与体能状态的详细日常方案。结合军旅背景、多次重伤经历以及个人心理健康方面的挣扎，他提出了一套高度系统化的方法，通过晨间例程、体能训练和有意识的心理分区来建立韧性。本期内容还涵盖了他亲身参与ibogaine和DMT疗法的经历，这两种疗法正被用于治疗退伍军人的PTSD、成瘾问题和自杀倾向。
核心要点
- 晨间例程的一致性不可妥协：DJ每天5:00 AM起床，无论几点入睡，利用固定的起床时间最大化growth hormone分泌并维护心理健康。
- 在一天开始前积累微小胜利：通过前一晚备好衣物、水和补剂，他在煮咖啡之前就完成了约25项可掌控的任务，由此建立动力、减少压力。
- 7:00–9:00 AM的晨间训练是基础：10:00 AM之前不接电话、不看社交媒体、不允许任何打扰。这段”晨间时间块”为一天剩余时间保全了完整的认知与情绪资源。
- 心理分区是一项需要刻意练习的技能：工作时间、家庭时间和个人时间各自被视为独立模式——他利用12分钟的车程和进门前的心理预演来完成”情境切换”。
- 早间的”自私”成就此后的无私：清晨优先完成自身的身心优化，能让你在一天中成为更好的伴侣、父母和团队成员。
- 调节旋钮，而非开关：心理状态的转变是渐进的，接受这一点可以消除压力，使人即便在低能量的日子里也能保持稳定行动。
- 全力投入你当下所有，哪怕只有75%：目标不是每天都达到巅峰表现，而是对当前能力的全然投入。
- 身体感知是表现与健康的资产：长期坚持训练能培养出分辨疼痛与受伤的能力，并实现精准的自我诊断。
- ibogaine序贯DMT疗法在治疗退伍军人PTSD、成瘾和自杀倾向方面显示出显著前景，Stanford大学正在开展脑成像研究。
详细笔记
晚间例程为早晨奠定基础
- 前一晚备好衣物
- 装好水瓶，备好补剂，准备好牙刷
- 所有物品放置在固定、一致的位置
- 目标：消除早晨所有的决策损耗和阻力
“等我准备煮早上那杯咖啡的时候，我已经完成了25件我能掌控的事。“
晨间例程（5:00 AM–10:00 AM）
- 5:00 AM：闹钟响起——无一例外，无论几点入睡
- 拔掉手机插头，关闭闹钟
- 刷牙、洗漱、服用晨间补剂（包括vitamin D）
- 按固定、特定的顺序穿衣——左袜、右袜、右鞋，手环依次戴上
- 驾车前往健身房，手机设置为勿扰模式
- 7:00 AM（“07点上架”）：开始训练
- 7:00–9:00 AM：与全队共同完成两小时训练
- 训练后全队强制进行20分钟步行
- 蛋白质奶昔、淋浴
- 10:00 AM：开始第一批会议、电话和工作
关键规则：10:00 AM之前不参加Zoom会议、不接电话、不看社交媒体。一早就刷社交媒体——尤其是遇到负面内容——可能会”劫持整整一天”。
每周训练安排（与教练 Vernon Griffith 合作）
- 周一（拉力日）：六角杠硬拉、引体向上训练、握力训练、核心稳定性训练
- 周二（推力日）：大重量上肢训练——卧推、上斜卧推
- 周三（分离日）：上下肢反向运动；弹力带交叉体拉、旋转与抗旋转训练；增强式训练——跳箱、立定跳远；短跑（10×40–50m）优先进行以激活快肌纤维
- 周四（腿部日）：大重量、高次数；腰带深蹲机、保加利亚分腿蹲、重负荷弓步（每手约70磅）；强调单腿动作
- 周五（感觉良好/辅助日）：手臂、肩部、辅助训练；部分传统腿部动作促进血液循环和充血感；每周2–3次训练结束时加入短跑（200m、300m重复跑）
短跑说明：短跑通常安排在大多数训练的末尾。DJ测试了各种组合后发现，提前进行短跑会降低主项训练的表现。例外：周三较短距离的短跑激活训练优先进行。
训练理念：
- 以上周的数据为追赶目标
- 将progressive overload作为持续进步的衡量标准
- 腰带深蹲机等器械可在保持强度的同时照顾伤患部位
- 偏好六角杠硬拉以保护较长的躯干和下背部
心理分区：情境切换系统
DJ将一天明确划分为三种独立的心理模式：
| 时间块 | 模式 | 规则 |
|---|---|---|
| 5:00–10:00 AM | 自我优化 | 不接收外部输入；全力专注于训练和例程 |
| 10:00 AM–6:00 PM | 工作/团队 | 个人生活不渗入；全力带宽用于业务 |
| 6:00–9:00 PM | 家庭 | 手机设为勿扰；在12分钟车程中预演互动 |
通勤仪式：
- 停车入库前先将车挡入停车挡
- 查看所有消息和短信
- 播放舒缓音乐（如 Chris Stapleton）
- 在脑海中逐步预演进门后的互动顺序
- 提醒自己：“你只有三个小时，做他们需要的那个人。”
晚间步行：
- 晚餐后与妻子进行20分钟夜间散步
- 前10分钟：妻子说话，DJ倾听
- 后10分钟：DJ分享
- 益处：circadian rhythm调节、助消化、头脑清醒、维系夫妻关系
“我们的婚姻从未如此美好。“
体能训练作为心理健康的基础设施
DJ在经历严重肩伤后遭遇重度抑郁，他明确地将体能训练与心理健康稳定性联系起来。核心观点：
- 身体康复直接先于心理健康的恢复——而非相反
- 跳过训练不仅影响身体：“我会整天想着这件事……持续好几周”
- 长期训练培养出的身体感知能力有助于早期自我诊断伤情
- 区分疼痛与受伤是一项可训练的技能——掌握这一区别既能避免不必要的医疗干预，也能防止造成严重伤害
- resistance training被定义为一种无私的行为：最大化寿命和陪伴家人的时间
伤病康复与优秀教练的作用
DJ遭受过大量伤病，包括：
- 双侧肩部手术（包括一次脱位从腋下穿出的伤情）
- 双侧髋部手术
- 触电事故（造成全身系统性损伤，需要完整的身体重建）
- 腹部损伤
与力量教练 Vernon Griffith 合作，康复方法包括：
- 全身评估并针对每项限制进行调整
- 通过渐进式、管控恐惧的暴露疗法建立对受伤部位的信心（例如肩部手术后逐步重新引入悬挂动作）
- 将健身房动作与实际应用场景相结合（例如战术射击时的平台稳定性）
- 推动运动员主动进行他们本会回避的活动度训练
BUD/S、心理韧性与海豹突击队选拔心态
- BUD/S起始学员约200人，通常不足20人毕业
- 体能并非成功的首要决定因素——对持续痛苦的心理承受力才是
- 关键心理框架：“只要是人类能做到的事，我就能做到”
- 集体信念产生复利效应：“把25个真正的信徒凑在一起，什么都能做到”
- “我宁愿死在这里也不退出”的态度在这一情境下被认为是适应性的
- Coleman Ruiz的非正式观察：BUD/S毕业生普遍具备以下特征之一——有留校察看记录、参加过甲级体育运动、父母离异（暗示他们此前有过应对逆境和抵抗权威的经历）
ibogaine与DMT疗法用于退伍军人：PTSD、成瘾，
English Original 英文原文
How to Make Yourself Unbreakable | DJ Shipley
Summary
DJ Shipley, a retired Navy SEAL Tier 1 operator with 17 years of service, shares the detailed protocols he uses to structure his days for peak mental and physical performance. Drawing from his military background, multiple serious injuries, and personal struggles with mental health, he presents a highly systematic approach to building resilience through morning routines, physical fitness, and intentional compartmentalization. The episode also covers his firsthand experience with ibogaine and DMT treatment for PTSD, addiction, and suicidality among veterans.
Key Takeaways
- Morning routine consistency is non-negotiable: DJ wakes at 5:00 AM regardless of when he went to sleep, leveraging a fixed wake time to maximize growth hormone release and protect mental health.
- Stack micro wins before the day starts: By laying out clothes, water, and supplements the night before, he completes ~25 controllable tasks before making coffee, building momentum and reducing stress.
- Morning fitness (7:00–9:00 AM) is the foundation: No calls, no social media, no interruptions before 10:00 AM. This “morning block” protects full cognitive and emotional bandwidth for the rest of the day.
- Compartmentalization is a deliberate skill: Work time, family time, and personal time are each treated as distinct modes — he mentally “switches contexts” using a 12-minute drive and pre-rehearsal before walking through the door at home.
- Being selfish early enables selflessness later: Prioritizing your own physical and mental optimization in the morning makes you a better partner, parent, and teammate throughout the day.
- Dials, not switches: Mental state shifts gradually. Accepting this removes pressure and allows for consistent action even on low-energy days.
- Give 100% of what you have, even if that’s 75%: The goal is not peak performance every day — it’s full commitment to your current capacity.
- Body awareness is a performance and health asset: Long-term fitness builds the ability to distinguish being hurt from being injured, and to self-diagnose with precision.
- Ibogaine followed by DMT is showing significant promise in clinical settings for treating veteran PTSD, addiction, and suicidality, with brain imaging research underway at Stanford.
Detailed Notes
The Evening Routine Sets Up the Morning
- Lay out clothes the night before
- Fill water bottle, set out supplements, prepare toothbrush
- Everything is placed in a specific, consistent location
- Goal: eliminate all decision fatigue and friction from the morning
“By the time I get to making my morning cup of coffee, I’ve done 25 things inside of my control.”
The Morning Routine (5:00 AM–10:00 AM)
- 5:00 AM: Alarm goes off — no exceptions, regardless of sleep time
- Unplug phone, silence alarm
- Toothbrush, bathroom, take morning supplements (including vitamin D)
- Get dressed in a fixed, specific order — left sock, right sock, right shoe, bracelets in order
- Drive to gym with phone on do-not-disturb
- 7:00 AM (“unrack at 07”): Workout begins
- 7:00–9:00 AM: Two-hour training block with full team
- Followed by a mandatory 20-minute walk for the whole team
- Protein shakes, shower
- 10:00 AM: First meetings, calls, work begins
Key rule: No Zoom calls, phone calls, or social media before 10:00 AM. Checking social media first thing — especially encountering negative content — can “hijack the entire day.”
The Weekly Training Split (with coach Vernon Griffith)
- Monday (Pull Day): Trap bar deadlifts, pull-up work, grip work, core stability
- Tuesday (Press Day): Heavy upper body — bench press, incline press
- Wednesday (Dissociation Day): Upper/lower body moving in opposition; banded cross-body pulls, rotational and anti-rotation work; plyometrics — box jumps, broad jumps; sprints (10×40–50m) done first to activate fast-twitch fibers
- Thursday (Leg Day): High weight, high reps; belt squat machine, Bulgarian split squats, heavy lunges (~70 lbs per hand); single-leg movements emphasized
- Friday (Feel-Good/Accessory Day): Arms, shoulders, accessory work; some traditional leg movements for blood flow and pump; sprints (200m, 300m repeats) added at the end of 2–3 sessions per week
Sprinting note: Sprints are placed at the end of most sessions. Testing every combination, DJ found front-loading sprints reduces performance during the main lift session. Exception: Wednesday’s shorter sprint activation is done first.
Training philosophy:
- Chase numbers from the previous week
- Use progressive overload as the consistent measure of progress
- Equipment like the belt squat machine accommodates injuries while maintaining intensity
- Trap bar deadlifts preferred to protect a long torso and lower back
Compartmentalization: The Context-Switching System
DJ deliberately separates his day into three distinct mental modes:
| Time Block | Mode | Rules |
|---|---|---|
| 5:00–10:00 AM | Self optimization | No external input; full focus on fitness and routine |
| 10:00 AM–6:00 PM | Work/team | No personal life bleed-in; full bandwidth for business |
| 6:00–9:00 PM | Family | Phone on do-not-disturb; pre-rehearse interactions during 12-min drive home |
The commute ritual:
- Slam car into park before pulling in
- Check all messages and texts
- Play calming music (e.g., Chris Stapleton)
- Mentally rehearse the exact sequence of interactions upon entering the home
- Remind himself: “You only have three hours. Be the person they need.”
Evening walk:
- 20-minute nightly walk with wife after dinner
- First 10 minutes: wife talks, DJ listens
- Second 10 minutes: DJ shares
- Benefits: circadian rhythm regulation, digestion support, mental clarity, relationship maintenance
“Our marriage has never been better.”
Physical Fitness as Mental Health Infrastructure
DJ explicitly links physical training to mental health stability after experiencing severe depression following a serious shoulder injury. Key points:
- Physical recovery directly preceded mental health recovery — not the other way around
- Skipping workouts doesn’t just affect the body: “I will think about that all day long… for weeks”
- Body awareness developed through long-term training allows early self-diagnosis of injuries
- The line between hurt and injured is a trainable skill — knowing the difference prevents both unnecessary medical intervention and serious harm
- resistance training is framed as a selfless act: maximizing longevity and presence for family
Injury Recovery and the Role of a Great Coach
DJ suffered extensive injuries including:
- Double shoulder surgeries (including a dislocation that came through his armpit)
- Double hip surgeries
- Electrocution (caused systemic damage requiring full physical rebuild)
- Abdominal injuries
Working with strength coach Vernon Griffith, the rehabilitation approach involved:
- Full-body assessments with accommodation for every limitation
- Building confidence in injured areas through progressive, fear-managed exposure (e.g., gradually reintroducing overhead hang after shoulder surgery)
- Connecting gym movements to real-world applications (e.g., tactical shooting platform stability)
- Pushing athletes toward mobility work they would otherwise avoid
BUD/S, Mental Resilience, and the SEAL Selection Mindset
- BUD/S starts with ~200 candidates; fewer than 20 typically graduate
- Physical ability is not the primary determinant of success — mental tolerance for sustained misery is
- Key mental frame: “If it can be done by a human being, I can do it”
- Collective belief compounds: “Stack 25 true believers together, you can do anything”
- The attitude of “I’d rather die here than quit” is described as adaptive within this context
- Coleman Ruiz’s informal observation: BUD/S graduates commonly share at least one of — detention history, varsity sports, divorced parents (suggesting prior experience with adversity and defiance)