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    "segs": [ {
      "utf8": "Translator: Jennifer Cody\nReviewer: Jessica Ruby"
    } ]
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    "segs": [ {
      "utf8": "When faced with a big challenge"
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    "segs": [ {
      "utf8": "where potential failure seems\nto lurk at every corner,"
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  }, {
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    "segs": [ {
      "utf8": "maybe you've heard this advice before:"
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    "segs": [ {
      "utf8": "\"Be more confident.\""
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    "segs": [ {
      "utf8": "And most likely, this is what you think\nwhen you hear it:"
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    "segs": [ {
      "utf8": "\"If only it were that simple.\""
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    "segs": [ {
      "utf8": "But what is confidence?"
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    "segs": [ {
      "utf8": "Take the belief that you are valuable,\nworthwhile, and capable,"
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  }, {
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    "segs": [ {
      "utf8": "also known as self-esteem,"
    } ]
  }, {
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    "segs": [ {
      "utf8": "add in the optimism that comes\nwhen you are certain of your abilities,"
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  }, {
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    "segs": [ {
      "utf8": "and then empowered by these,"
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  }, {
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    "segs": [ {
      "utf8": "act courageously \nto face a challenge head-on."
    } ]
  }, {
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    "segs": [ {
      "utf8": "This is confidence."
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  }, {
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    "segs": [ {
      "utf8": "It turns thoughts into action."
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  }, {
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    "segs": [ {
      "utf8": "So where does confidence even come from?"
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    "segs": [ {
      "utf8": "There are several factors \nthat impact confidence."
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    "segs": [ {
      "utf8": "One: what you're born with,\nsuch as your genes,"
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  }, {
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    "dDurationMs": 4974,
    "segs": [ {
      "utf8": "which will impact things like the balance\nof neurochemicals in your brain."
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  }, {
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    "segs": [ {
      "utf8": "Two: how you're treated."
    } ]
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    "segs": [ {
      "utf8": "This includes the social pressures\nof your environment."
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    "segs": [ {
      "utf8": "And three: the part you have control over,"
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    "segs": [ {
      "utf8": "the choices you make,"
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  }, {
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    "segs": [ {
      "utf8": "the risks you take,"
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  }, {
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    "dDurationMs": 4137,
    "segs": [ {
      "utf8": "and how you think about \nand respond to challenges and setbacks."
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  }, {
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    "segs": [ {
      "utf8": "It isn't possible to completely untangle\nthese three factors,"
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  }, {
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    "dDurationMs": 3570,
    "segs": [ {
      "utf8": "but the personal choices we make\ncertainly play a major role"
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  }, {
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    "segs": [ {
      "utf8": "in confidence development."
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  }, {
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    "segs": [ {
      "utf8": "So, by keeping in mind \na few practical tips,"
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    "segs": [ {
      "utf8": "we do actually have the power to cultivate\nour own confidence."
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    "segs": [ {
      "utf8": "Tip 1: a quick fix."
    } ]
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    "segs": [ {
      "utf8": "There are a few tricks that can give you\nan immediate confidence boost"
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    "dDurationMs": 1701,
    "segs": [ {
      "utf8": "in the short term."
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  }, {
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    "segs": [ {
      "utf8": "Picture your success \nwhen you're beginning a difficult task,"
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  }, {
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    "segs": [ {
      "utf8": "something as simple as listening to music\nwith deep bass;"
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  }, {
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    "dDurationMs": 3823,
    "segs": [ {
      "utf8": "it can promote feelings of power."
    } ]
  }, {
    "tStartMs": 113546,
    "dDurationMs": 5008,
    "segs": [ {
      "utf8": "You can even strike a powerful pose\nor give yourself a pep talk."
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  }, {
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    "segs": [ {
      "utf8": "Tip two: \nbelieve in your ability to improve."
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  }, {
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    "segs": [ {
      "utf8": "If you're looking for a long-term change,"
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  }, {
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    "segs": [ {
      "utf8": "consider the way you think \nabout your abilities and talents."
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  }, {
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    "dDurationMs": 2348,
    "segs": [ {
      "utf8": "Do you think they are fixed at birth,"
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  }, {
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    "dDurationMs": 2857,
    "segs": [ {
      "utf8": "or that they can be developed,\nlike a muscle?"
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  }, {
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    "segs": [ {
      "utf8": "These beliefs matter because\nthey can influence how you act"
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  }, {
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    "segs": [ {
      "utf8": "when you're faced with setbacks."
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  }, {
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    "segs": [ {
      "utf8": "If you have a fixed mindset,"
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  }, {
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    "segs": [ {
      "utf8": "meaning that you think your talents\nare locked in place,"
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  }, {
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    "segs": [ {
      "utf8": "you might give up,"
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  }, {
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    "segs": [ {
      "utf8": "assuming you've discovered \nsomething you're not very good at."
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    "segs": [ {
      "utf8": "But if you have a growth mindset\nand think your abilities can improve,"
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      "utf8": "a challenge is an opportunity\nto learn and grow."
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    "segs": [ {
      "utf8": "Neuroscience supports the growth mindset."
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    "segs": [ {
      "utf8": "The connections in your brain do get\nstronger and grow with study and practice."
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    "segs": [ {
      "utf8": "It also turns out, on average,"
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    "segs": [ {
      "utf8": "people who have a growth mindset\nare more successful,"
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  }, {
    "tStartMs": 171322,
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    "segs": [ {
      "utf8": "getting better grades,"
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  }, {
    "tStartMs": 173054,
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    "segs": [ {
      "utf8": "and doing better \nin the face of challenges."
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    "segs": [ {
      "utf8": "Tip three: practice failure."
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    "segs": [ {
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    "segs": [ {
      "utf8": "Everyone does."
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  }, {
    "tStartMs": 184562,
    "dDurationMs": 2859,
    "segs": [ {
      "utf8": "J.K. Rowling was rejected by\ntwelve different publishers"
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  }, {
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    "dDurationMs": 2377,
    "segs": [ {
      "utf8": "before one picked up \"Harry Potter.\""
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  }, {
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    "dDurationMs": 3438,
    "segs": [ {
      "utf8": "The Wright Brothers built on history's\nfailed attempts at flight,"
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  }, {
    "tStartMs": 193236,
    "dDurationMs": 1667,
    "segs": [ {
      "utf8": "including some of their own,"
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  }, {
    "tStartMs": 194903,
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    "segs": [ {
      "utf8": "before designing a successful airplane."
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  }, {
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    "segs": [ {
      "utf8": "Studies show that those who fail regularly\nand keep trying anyway"
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  }, {
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    "segs": [ {
      "utf8": "are better equipped to respond \nto challenges and setbacks"
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  }, {
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    "segs": [ {
      "utf8": "in a constructive way."
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  }, {
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    "segs": [ {
      "utf8": "They learn how to try \ndifferent strategies,"
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    "segs": [ {
      "utf8": "and perservere."
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      "utf8": "So, think of a challenge \nyou want to take on,"
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    "segs": [ {
      "utf8": "realize it's not going to be easy,"
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    "segs": [ {
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      "utf8": "The excitement you'll feel knowing that\nwhatever the result,"
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    "segs": [ {
      "utf8": "you'll have gained greater knowledge\nand understanding."
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