Essentials: How to Set & Achieve Goals
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
欢迎来到 Huberman Lab Essentials，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today, we're talking all about goals and the science of goal setting and achieving your goals.
今天，我们讨论的都是目标以及目标设定和实现目标的科学。
So when we think about goal seeking and the pursuit of goals of any kind in the brain, it doesn't matter what the goal is, it involves a common set of neural circuits.
因此，当我们思考目标寻求以及大脑中对任何类型目标的追求时，目标是什么并不重要，它涉及一组共同的神经回路。
One of the brain areas is the so-called amygdala.
大脑区域之一是所谓的杏仁核。
The amygdala is most often associated with fear, so you might say, wow, how is that involved in goal-directed behavior?
杏仁核最常与恐惧联系在一起，所以你可能会说，哇，它是如何参与目标导向行为的？
Well, a lot of our goal-directed behavior is to avoid punishments, including things like embarrassment or financial ruin or things of that sort.
嗯，我们的很多目标导向行为都是为了避免惩罚，包括尴尬或经济破产之类的事情。
And so the amygdala and some sense of anxiety or fear is actually built in to the circuits that generate goal seeking and our motivation to pursue goals.
因此，杏仁核和某种焦虑或恐惧感实际上内置于产生目标寻求和我们追求目标的动力的回路中。
The other areas are the so-called ventral striatum.
其他区域是所谓的腹侧纹状体。
The striatum is part of what's called the basal ganglia.
纹状体是基底神经节的一部分。
The basal ganglia is a neural circuit that can very simply be described as a neural circuit that helps us generate go, meaning the initiation of action, and no go, the prevention of action type scenarios.
基底神经节是一种神经回路，可以非常简单地描述为帮助我们生成“go”（意味着开始行动）和“no go”（阻止行动类型场景）的神经回路。
Let me make that even simpler.
让我把它变得更简单。
The ventral striatum is part of this thing called the basal ganglia.
腹侧纹状体是基底神经节的一部分。
The basal ganglia has sort of two circuits within it.
基底神经节内部有两个回路。
One circuit is involved in getting us to do things like, "I'm going to get up tomorrow, and I'm going to run five miles first thing in the morning." I don't know if I'm actually going to do that, but I'm just using that as an example.
一个循环涉及让我们做这样的事情，“我明天起床，我早上第一件事就是跑五英里。”我不知道我是否真的会这样做，但我只是以此为例。
Another circuit within the basal ganglia is a no go circuit.
基底神经节内的另一个回路是禁止回路。
It's the one that says, "No, I'm not going to go for the second cookie or the third cookie.
那个人说：“不，我不会去吃第二块或第三块饼干。
I'm not going to eat that." And then the go circuit would be the one that's responsible for instead eating something else.
我不会吃那个。”然后围棋电路将负责吃其他东西。
Okay, so we have go and no go circuits within the basal ganglia.
好的，我们在基底神经节内有 go 回路和无 go 回路。
So we've got amygdala, so you can think of as kind of fear and anxiety and avoidance.
所以我们有杏仁核，所以你可以把它想象成一种恐惧、焦虑和回避。
We've got the basal ganglia, which are for initiating action and preventing action.
我们有基底神经节，负责发起行动和阻止行动。
And then there is the so-called cortex.
然后是所谓的皮质。
The cortex is the outer shell of the brain, and there are two sub-regions of the cortex that are involved in goal-directed behavior.
皮质是大脑的外壳，皮质有两个子区域参与目标导向行为。
One is the lateral prefrontal cortex.
一是外侧前额叶皮层。
Prefrontal cortex is involved in so-called executive function, things like planning, thinking about things under different time scales, so not just what we want in the immediate term, but what we might want tomorrow or the next day, and how our actions currently are going to relate to the future.
前额叶皮层参与所谓的执行功能，例如计划、在不同时间尺度下思考事物，因此不仅是我们近期想要什么，还包括我们明天或后天可能想要什么，以及我们当前的行为将如何与未来相关。
And the so-called orbitofrontal cortex.
还有所谓的眶额皮质。
Orbitofrontal cortex has a large number of functions, but one of the key functions of the orbitofrontal cortex, it's involved in meshing some emotionality with our current state of progress and comparing that emotionality to where it might be when we are closer to a goal.
眶额皮层具有大量功能，但眶额皮层的关键功能之一是，它涉及将一些情绪与我们当前的进展状态相结合，并将该情绪与我们更接近目标时的情绪进行比较。
Okay?
好的？
So they're basically four areas, one involved in anxiety, one involved in emotion, one involved in planning, and another involved in this go, no go action.
所以它们基本上是四个领域，一个涉及焦虑，一个涉及情感，一个涉及计划，另一个涉及这种走，不走的行动。
Okay?
好的？
If we want to make this even simpler, I'll just do this one more time.
如果我们想让这件事变得更简单，我就再做一次。
Think anxiety and fear, it's the amygdala.
想想焦虑和恐惧，那就是杏仁核。
The second is involved in action and inaction.
二是涉及有为与无为。
Remember, go and no go, so that's the basal ganglia.
记住，走和不走，这就是基底神经节。
The other one is involved in planning and thinking across different time scales, so that's lateral prefrontal cortex.
另一种涉及不同时间尺度的计划和思考，即外侧前额叶皮层。
And then the fourth one is involved in emotionality, where we sit emotionally at present compared to where we think we will be emotionally when we reach some particular goal, and that's the orbitofrontal cortex.
第四个涉及情绪，即我们当前的情绪状态与我们认为达到某个特定目标时的情绪状态相比，这就是眶额皮层。
What is going on in these circuits can basically be boiled down to two particular things.
这些电路中发生的事情基本上可以归结为两个特定的事情。
The first is value information, trying to understand whether or not something is really worth pursuing or not.
第一个是价值信息，试图了解某件事是否真的值得追求。
The other component of this neural circuit is associated with action, which actions to take and which actions not to take, given the value of a particular goal in a given moment's time.
该神经回路的另一个组成部分与行动相关，考虑到给定时刻内特定目标的价值，要采取哪些行动以及不采取哪些行动。
You're going to hear me say over and over again in this episode, the value information about a goal is so key.
在这一集中你会听到我一遍又一遍地说，关于目标的价值信息是如此关键。
Here's why.
原因如下。
There is basically one neurotransmitter, or rather neuromodulator system, that governs our goal setting, goal assessment, and goal pursuit, and that is the neuromodulator dopamine.
基本上有一种神经递质，或者更确切地说是神经调节系统，控制着我们的目标设定、目标评估和目标追求，那就是神经调节剂多巴胺。
Dopamine is the common currency by which we assess our progress toward particular things of particular value.
多巴胺是一种通用货币，我们通过它来评估我们在特定价值的特定事物上的进展。
In fact, dopamine is the way that we assess value of our pursuits.
事实上，多巴胺是我们评估我们追求的价值的方式。
There are basically only three or four elements to goal setting and goal pursuit.
目标设定和目标追求基本上只有三四个要素。
Basically, an individual or set of individuals has to identify a specific thing that they're going to attain.
基本上，一个人或一群人必须确定他们将要实现的具体目标。
Assessment of whether or not one is making progress towards those goals is a second but necessary step.
评估一个人是否在实现这些目标方面取得进展是第二个但必要的步骤。
And then there's the business of goal execution, and that brings us back to the neural circuit components.
然后是目标执行的业务，这让我们回到神经回路组件。
Remember, this neural circuit involving those four things earlier, the amygdala, the striatum, orbitofrontal cortex, and the prefrontal cortex, they work together to divide the whole process, as I mentioned before, into two general categories.
请记住，这个神经回路涉及之前的四个部分，即杏仁核、纹状体、眶额皮质和前额皮质，它们共同作用将整个过程划分为两个大类，正如我之前提到的。
The first is assessing value, knowing whether or not where one is at one given moment relates to some external thing.
第一个是评估价值，了解一个人在某一特定时刻所处的位置是否与某些外部事物有关。
Are things going well, or are things going poorly?
事情进展顺利还是进展不顺利？
And knowing how to gauge that accurately.
并且知道如何准确地衡量这一点。
And then action steps, goes and no goes.
然后是行动步骤，有的有，有的没有。
Do more of this, do less of that.
多做这个，少做那个。
Do this, don't do that, et cetera.
做这个，不做那个，等等。
So now we are going to shift back to the neuroscience, and as we do this, I'd like you to keep in mind what are some things that you've either accomplished or that you'd like to accomplish going forward?
所以现在我们要回到神经科学，当我们这样做时，我希望你记住你已经完成的或者你未来想要完成的一些事情？
Because as we do this, we can build toward a set of protocols that at the end, you'll be able to very quickly plug in your particular goals and a route to those particular goals that's grounded in the science, and I think are going to be very effective in allowing you to reach those goals more quickly and with indeed less effort.
因为当我们这样做时，我们可以构建一套协议，最终，您将能够非常快速地插入您的特定目标以及基于科学的实现这些特定目标的路线，我认为这将非常有效地让您更快地实现这些目标，并且确实更省力。
I'd like to take a quick break and acknowledge one of our sponsors, David.
我想稍微休息一下并感谢我们的赞助商之一大卫。
David makes a protein bar unlike any other.
大卫制作的蛋白质棒与众不同。
It has 28 grams of protein, only 150 calories, and zero grams of sugar.
它含有 28 克蛋白质，仅 150 卡路里，零克糖。
That's right, 28 grams of protein, and 75% of its calories come from protein.
没错，28克蛋白质，它的热量75%来自于蛋白质。
That's 50% higher than the next closest protein bar.
这比第二接近的蛋白质棒高出 50%。
These bars from David also taste amazing.
大卫的这些酒吧味道也很棒。
Right now, my favorite flavor is the new cinnamon roll flavor, but I also like the chocolate chip cookie dough flavor, and I also like the salted peanut butter flavor.
现在，我最喜欢的口味是新的肉桂卷口味，但我也喜欢巧克力饼干面团口味，我也喜欢咸花生酱口味。
Basically, I like all the flavors.
基本上所有的口味我都喜欢。
They're all delicious.
它们都很好吃。
Also, big news, David bars are now back in stock.
另外，还有一个大消息，大卫金条现在又重新有货了。
They were sold out for several months because they are that popular, but they are now back in stock.
由于它们太受欢迎，它们被抢购一空几个月，但现在又有货了。
By eating a David bar, I'm able to get 28 grams of protein in the calories of a snack, which makes it very easy for me to meet my protein goals of one gram of protein per pound of body weight per day, and to do so without eating excess calories.
通过吃大卫棒，我可以在一份零食的卡路里中获得 28 克蛋白质，这使我很容易实现每天每磅体重 1 克蛋白质的蛋白质目标，并且无需摄入过多卡路里。
I generally eat a David bar most afternoons, and I always keep them with me when I'm away from home or traveling because they're incredibly convenient to get enough protein.
我通常大多数下午都会吃大卫棒，当我出门在外或旅行时，我总是随身携带它们，因为它们非常方便地获取足够的蛋白质。
As I mentioned, they're incredibly delicious, and given that 28 grams of protein, they're pretty filling for just 150 calories, so they're great between meals as well.
正如我所提到的，它们非常美味，而且含有 28 克蛋白质，仅需 150 卡路里热量就可以产生饱腹感，因此在两餐之间也非常适合。
If you'd like to try David, you can go to davidprotein.com/huberman.
如果您想尝试 David，可以访问 david Protein.com/huberman。
Again, that's davidprotein.com/huberman.
同样，这是 david Protein.com/huberman。
Let's start with a tool now.
现在让我们从一个工具开始。
The first thing to do is to understand the difference between peripersonal space and extrapersonal space.
首先要做的是了解个人周围空间和个人外空间之间的区别。
Peripersonal space is a key concept in neuroscience because you have particular neural circuits and particular chemicals that are geared toward what are called consummatory behaviors.
个人周围空间是神经科学中的一个关键概念，因为你有特定的神经回路和特定的化学物质，这些化学物质适合所谓的“完美行为”。
Meaning using things and consuming things and enjoying things that are in your immediate peripersonal space.
意味着使用、消费和享受在你的个人周围空间中的东西。
Within my current peripersonal space is my interoception, my understanding or perception of my internal body.
在我当前的个人空间内是我的内感受，我对我的内部身体的理解或感知。
So how quickly I'm breathing, my heart rate, the feelings on the surface of my skin, et cetera.
我的呼吸速度、心率、皮肤表面的感觉等等。
But also within the confines of my peripersonal space is this coffee mug that if you're listening to this, you can't see this, but I'm lifting up a coffee mug.
但在我的个人空间范围内还有这个咖啡杯，如果你正在听这个，你就看不到它，但我正在举起一个咖啡杯。
I'm going to take a sip of coffee.
我要去喝一口咖啡。
That's a consummatory behavior.
这就是一种圆满的行为。
I have the coffee.
我有咖啡。
I don't have to do much or motivate much to get it.
我不需要做太多或激励太多就能得到它。
Contrast that with the so-called extrapersonal space.
将此与所谓的个人空间进行对比。
Extrapersonal space is everything beyond the confines of my reach.
超个人空间是指超出我能力范围的一切。
How we feel about a particular goal is truly a feeling that we experience in the here and now, even though the goal is in the future.
我们对某个特定目标的感受确实是我们此时此地所经历的感受，即使该目标是未来的。
Okay?
好的？
If we are going to evaluate whether or not we made progress today or yesterday or not, that's an evaluation of how we feel in the immediate peripersonal space.
如果我们要评估今天或昨天是否取得了进步，那就是对我们在直接的个人空间中的感受的评估。
However, moving toward any goal involves orienting our thinking towards the extrapersonal space.
然而，实现任何目标都需要将我们的思维转向个人之外的空间。
I'm just going to seed a little bit of the later conversation by saying that when we focus on an external point, we are in a process of exteroception.
我只是想在后面的谈话中做一些铺垫，说当我们关注外部点时，我们就处于外感受的过程中。
Is the focus on the extrapersonal space, not the peripersonal space.
重点是个人之外的空间，而不是个人周围的空间。
Work at NYU, in particular in the laboratory of a phenomenal researcher in their psychology department by the name of Emily Balcetis, B-A-L-C-E-T-I-S, Emily Balcetis, has done really nice work on this.
纽约大学的工作，特别是心理学系一位杰出研究员艾米丽·巴尔塞蒂斯 (Emily Balcetis) 的实验室，在这方面做了非常出色的工作。
What they've done is they've had people focus their visual attention on a goal line of some sort, and then to engage in some sort of behavior that requires a lot of effort.
他们所做的是让人们将视觉注意力集中在某种球门线上，然后进行某种需要付出很大努力的行为。
The long and short of these studies is that when people have to focus their attention on one location, like a goal line, they are much more effective in reaching those goals, and they achieve them with the perception that they expended less effort.
这些研究的长处和短处是，当人们必须将注意力集中在一个位置（例如球门线）时，他们会更有效地实现这些目标，并且他们会认为自己花费了更少的努力来实现这些目标。
And what they did is they had a group of people exercise wearing 15-pound ankle weights, and they had to basically move a certain distance or run a certain distance to reach a goal line.
他们所做的是让一群人戴着 15 磅脚踝负重进行锻炼，他们基本上必须移动一定的距离或跑一定的距离才能到达球门线。
One group was focused on the goal line, visually focused on the goal line.
一组专注于球门线，视觉上专注于球门线。
The other group was not told to visually focus on the goal line.
另一组没有被告知视觉上要集中在球门线上。
And what they found was that the group that focused on the goal line was able to achieve reaching that goal with 17% less effort, and that it got there 23% quicker.
他们发现，专注于球门线的小组能够以少 17% 的努力实现该目标，并且实现目标的速度快 23%。
Simply by looking at the goal line does something to the psychology and physiology of these people that allows them to move forward with less perceived effort and to do it more quickly.
仅仅通过观察球门线就能对这些人的心理和生理产生一定的影响，使他们能够以更少的感知努力前进并且更快地完成任务。
So what is special about focusing one's visual attention at a given location?
那么将人的视觉注意力集中在给定位置有什么特别之处呢？
Well, it turns out that we have two branches of our visual system.
事实证明，我们的视觉系统有两个分支。
So visual information all comes in through our eyes, but then it can head down two different pathways.
因此，视觉信息都是通过我们的眼睛进入的，但随后它可以走向两条不同的路径。
One pathway is engaged when our vision is brought to a common point, what we call a vergence eye movement.
当我们的视觉达到一个共同点时，就会启动一条通路，这就是我们所说的辐辏眼运动。
So if we're focusing very intensely on a given point, regardless of how far away from us that point is, our visual system engages a certain set of neurons, neural circuits, that are involved in resolving fine detail and that can evaluate small changes over small periods of time.
因此，如果我们非常集中地关注某个给定点，无论该点离我们有多远，我们的视觉系统都会参与一组特定的神经元、神经回路，它们参与解决精细细节，并且可以评估短时间内的微小变化。
The other pathway through the visual system is the so-called magnocellular pathway, and this is a pathway that's involved in taking in global information about lots of things that are happening around us, movement of things to our right, movement of things to our left, things that are happening down on the ground and all around us.
视觉系统的另一条通路是所谓的大细胞通路，这条通路涉及接收我们周围发生的许多事情的全局信息，包括我们右边的事物的运动、我们左边的事物的运动、地面上和我们周围发生的事情。
And that pathway involves a sort of relaxation, if you will, of the neural circuits that are associated with alertness and attention.
如果你愿意的话，这条途径涉及到与警觉性和注意力相关的神经回路的某种放松。
When you focus your eyes on a particular location, blood pressure goes up, and there are some other systems that are coordinated with it in your brain and body that start releasing adrenaline, low amounts of adrenaline in most cases, and that adrenaline further readies your body for action.
当你的眼睛聚焦在某个特定位置时，血压会上升，你的大脑和身体中还有一些与之协调的其他系统开始释放肾上腺素，在大多数情况下，肾上腺素的含量较低，而肾上腺素会进一步让你的身体做好行动的准备。
Conversely, when our visual system is in a mode of looking at everything, when the aperture of our visual system is very broad, we know that there's also a reduction in our goal-directed behavior and a reduction in blood pressure.
相反，当我们的视觉系统处于观察一切的模式时，当我们的视觉系统的孔径非常宽时，我们知道我们的目标导向行为也会减少，血压也会降低。
What many of you are probably thinking is, "Okay, well, that's some physiology, there's some psychology, but how do you actually apply this towards setting and achieving goals?" Well, you do that by understanding that your mental frame and your attention are always either positioned to your peripersonal space, focused on your immediate possessions, and state or towards things outside you, but that you also have the ability to dynamically travel back and forth between those.
你们中的许多人可能会想，“好吧，这是一些生理学，还有一些心理学，但你如何实际应用这些来设定和实现目标呢？”好吧，你要做到这一点，是因为你明白，你的心理框架和注意力总是要么定位在你的个人空间上，要么集中在你眼前的财产上，要么陈述或朝向你之外的事物，但你也有能力在这些事物之间动态地来回移动。
If you already know what goal you want to pursue, maybe it's a workout, maybe it's cognitive work of some particular sort.
如果您已经知道自己想要追求什么目标，也许这是一种锻炼，也许是某种特定类型的认知工作。
Again, the process is very simple.
同样，该过程非常简单。
You're going to focus your visual attention on one point beyond your peripersonal space, so it could be on your computer, it could be on the wall, it could be a horizon, it could be at a distance, and you're going to focus your visual attention there, and with some effort, you're going to hold your visual attention for 30 to 60 seconds.
你将把你的视觉注意力集中在你的个人空间之外的一个点上，所以它可能在你的电脑上，它可能在墙上，它可能是地平线，它可能在远处，你将把你的视觉注意力集中在那里，通过一些努力，你将把你的视觉注意力保持30到60秒。
You might blink, that's okay, but you're going to try and hold your visual attention there.
你可能会眨眼，这没关系，但你要尝试将视觉注意力集中在那里。
So no moving your head around, no diverting your attention to other locations.
所以不要四处移动你的头，不要将你的注意力转移到其他地方。
Again, it places your brain and body into a state of readiness, and then the idea is to move into the particular actions that bring you closer to your goal.
同样，它会让你的大脑和身体进入准备状态，然后你就会采取特定的行动，让你更接近目标。
Okay?
好的？
We haven't yet talked about how to set goals and how to assess progress.
我们还没有讨论如何设定目标以及如何评估进展。
This is simply how to pursue goals.
这就是追求目标的简单方法。
Okay?
好的？
But the visual component is important.
但视觉部分很重要。
In fact, I would argue that the visual system and harnessing your visual attention to a narrow point is going to be the most effective way to get your brain and body into a mode of action to pursue whatever goal it is you're trying to pursue.
事实上，我认为视觉系统和将你的视觉注意力控制在一个狭窄的点上将是让你的大脑和身体进入一种行动模式以追求你想要追求的任何目标的最有效方法。
So does visualization work?
那么可视化有用吗？
Well, turns out that visualization of the big win, the end goal, so the Super Bowl win, or eight gold medals in the Olympics, or graduation from the university of your choice, or making a certain amount of money, or finding the partner of your choice, et cetera, that visualization is effective in getting the goal pursuit process started, but it actually is a pretty lousy and maybe even counterproductive way of maintaining pursuit of that goal.
好吧，事实证明，对大胜利、最终目标、超级碗胜利、奥运会八枚金牌、从你选择的大学毕业、赚到一定数额的钱、找到你选择的伴侣等等的可视化，这种可视化对于启动目标追求过程是有效的，但它实际上是一种非常糟糕的、甚至可能适得其反的维持追求目标的方式。
In fact, there's a much better way to maintain ongoing action toward a goal.
事实上，有更好的方法来保持持续的行动以实现目标。
That also involves visualization, but it turns out it's not about visualizing success, it's about visualizing failure.
这也涉及到可视化，但事实证明，这不是可视化成功，而是可视化失败。
If you look at the literature, the scientific literature, there's a near doubling, near doubling, in the probability of reaching one's goal if you focus routinely on foreshadowing failure.
如果你看一下文献，科学文献，如果你经常关注预示失败，那么实现目标的可能性几乎会增加一倍。
You think about the ways in which things could fail if you take action A or you take action B, and instead therefore you take action C.
您考虑如果您采取行动 A 或采取行动 B，事情可能会失败，因此您采取了行动 C。
If we think back to the neural circuit associated with assessing value in our goal pursuits, this makes perfect sense.
如果我们回想一下与评估我们的目标追求价值相关的神经回路，这是完全有道理的。
The amygdala, that center of the brain that's involved in anxiety and fear and worry, well, the amygdala is one of the four core components of our goal-setting and goal pursuit circuitry.
杏仁核是大脑中与焦虑、恐惧和担忧有关的中心，杏仁核是我们目标设定和目标追求回路的四个核心组成部分之一。
And so while I'd love to be able to tell you that all you should think about is rainbows and puppies and all the wonderful, rewarding things that are going to happen when you achieve your goals, the truth is, you should be thinking mainly about how bad it's really going to get if you don't do it, how disappointed in yourself you're going to feel, how it will negatively impact you if not in the immediate term, in the long term.
因此，虽然我很想告诉你，你应该考虑的只是彩虹和小狗，以及当你实现目标时会发生的所有美妙的、有益的事情，但事实是，你应该主要考虑如果你不这样做，事情会变得多么糟糕，你会对自己感到多么失望，如果不是在短期内，从长远来看，它会给你带来怎样的负面影响。
If indeed your goal is to reach your goal, and the more specific you can get by writing down or thinking about or talking about how bad it will be if you don't achieve your goals, the more likely you are to achieve those goals.
如果你的目标确实是实现你的目标，那么你通过写下、思考或谈论如果你没有实现你的目标将会有多糟糕，你能写得越具体，你实现这些目标的可能性就越大。
If you're going to visualize in a positive way, do that at the very beginning of some goal pursuit.
如果您想以积极的方式想象，请在追求目标的一开始就这样做。
Maybe intermittently, every once in a while, you imagine the big win of scoring perfect on exam or winning the championship or the great relationship.
也许断断续续地，每隔一段时间，你就会想象考试取得完美成绩或赢得冠军或伟大关系的重大胜利。
But most of the time, if you want to be effective, you should be focusing on avoiding failure, and you should be really clear about what those failures would look like and feel like.
但大多数时候，如果你想变得有效，你应该专注于避免失败，并且你应该真正清楚这些失败会是什么样子和感觉。
By now, I'm sure that many of you have heard me say that I've been taking AG1 for more than a decade, and indeed, that's true.
到现在为止，我相信你们很多人都听我说过我服用 AG1 已有十多年了，确实如此。
The reason I started taking AG1 way back in 2012, and the reason why I still continue to take it every single day, is because AG1 is, to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.
我早在 2012 年就开始服用 AG1，并且至今仍然每天服用，因为据我所知，AG1 是市场上质量最高、最全面的基础营养补充剂。
What that means is that it contains not just vitamins and minerals, but also probiotics, prebiotics, and adaptogens to cover any gaps that you might have in your diet, while also providing support for a demanding life.
这意味着它不仅含有维生素和矿物质，还含有益生菌、益生元和适应原，可以弥补您饮食中可能存在的任何不足，同时也为高要求的生活提供支持。
Given the probiotics and prebiotics in AG1, it also helps support a healthy gut microbiome.
鉴于 AG1 中的益生菌和益生元，它还有助于支持健康的肠道微生物组。
The gut microbiome consists of trillions of little microorganisms that line your digestive tract and impact things such as your immune status, your metabolic health, your hormone health, and much more.
肠道微生物组由数万亿个小微生物组成，它们排列在您的消化道中，并影响您的免疫状态、代谢健康、激素健康等。
Taking AG1 consistently helps my digestion, keeps my immune system strong, and it ensures that my mood and mental focus are always at their best.
持续服用 AG1 有助于我的消化，保持我的免疫系统强大，并确保我的情绪和精神焦点始终处于最佳状态。
AG1 is now available in three new flavors: berry, citrus, and tropical.
AG1 现已推出三种新口味：浆果味、柑橘味和热带味。
And while I've always loved the AG1 original flavor, especially with a bit of lemon juice added, I'm really enjoying the new berry flavor in particular.
虽然我一直很喜欢 AG1 原味，尤其是添加了一点柠檬汁，但我真的特别喜欢新的浆果味。
It tastes great.
味道好极了。
But then again, I do love all the flavors.
但话又说回来，我确实喜欢所有的口味。
If you'd like to try AG1 and try these new flavors, you can go to drinkag1.com/huberman to claim a special offer.
如果您想尝试 AG1 并尝试这些新口味，您可以访问 Drinkag1.com/huberman 申请特别优惠。
Just go to drinkag1.com/huberman to get started.
只需访问 Drinkag1.com/huberman 即可开始。
Now let's talk about goal setting.
现在我们来谈谈目标设定。
The goal should be significant, we are told.
我们被告知，这个目标应该是重大的。
It should be inspirational.
应该是励志的。
It should be aggressive yet realistic.
它应该是积极的但现实的。
But what does that really look like?
但这到底是什么样子的呢？
And what does that correspond to, and how do we actually make that happen?
这对应于什么？我们如何真正实现这一点？
Turns out that the probability of achieving a goal goes up or down depending on whether or not one visualizes or sets a goal that is easy, moderate, or impossible.
事实证明，实现目标的可能性会上升或下降，取决于一个人是否设想或设定了一个简单、中等或不可能的目标。
Turns out that if the goal is too easy, it's too within reach, it doesn't recruit enough of the autonomic nervous system to make pursuit of that goal likely.
事实证明，如果目标太容易、太触手可及，它就无法调动足够的自主神经系统来实现该目标。
Also, if a goal was too lofty, if it was too far from their current abilities, it didn't recruit enough systolic blood pressure.
此外，如果目标太高，如果距离他们当前的能力太远，就无法募集足够的收缩压。
Even if people could get very excited about something mentally, it simply didn't place their body into a state of readiness because it wasn't tangible that they could actually perhaps really achieve it.
即使人们可以在精神上对某件事感到非常兴奋，但这并没有让他们的身体进入准备状态，因为他们实际上可能真的无法实现它。
So it turns out that when goals were moderate, when they were just outside of one's immediate abilities, or that one felt that, yeah, that would take a lot of effort, but It's within range or maybe in range, like maybe I can do it, maybe I can't.
所以事实证明，当目标适中时，当它们超出一个人的直接能力时，或者一个人觉得，是的，这需要付出很多努力，但它在范围内或可能在范围内，就像也许我能做到，也许我不能。
Then there was a near doubling of the likelihood that they would engage in the ongoing pursuit of that particular goal.
然后，他们持续追求该特定目标的可能性几乎增加了一倍。
The goals need to be realistic and truly challenging.
目标必须现实且真正具有挑战性。
Don't set goals that are so challenging and so lofty that they crash that blood pressure system in the other direction and make you or anyone feel unmotivated.
不要设定太有挑战性和太崇高的目标，否则它们会从另一个方向破坏血压系统，让你或任何人感到没有动力。
Now I'd like to talk about three particular areas of scientific study that point to goal pursuit, goal assessment, and goal achievement.
现在我想谈谈科学研究的三个特定领域，即目标追求、目标评估和目标实现。
Any discussion about goals and goal pursuit would be incomplete without a discussion about the molecule dopamine.
如果不讨论多巴胺分子，任何关于目标和目标追求的讨论都是不完整的。
Dopamine is often thought of as the molecule of pleasure and reward, but actually, it is the molecule of motivation.
多巴胺通常被认为是快乐和奖励的分子，但实际上，它是动机的分子。
This is best illustrated by a classic set of studies that have been carried out in both animals and in humans.
在动物和人类身上进行的一组经典研究最好地说明了这一点。
The animal study can be described the following way.
动物研究可以如下描述。
Two rats, each in a separate cage.
两只老鼠，每只都关在一个单独的笼子里。
You can provide those rats with the opportunity to indulge in something that they like, like food or mating or heat if it's cold in the environment, or a cool spot in the cage if it's warm in the environment, and so forth.
你可以为这些老鼠提供沉迷于它们喜欢的东西的机会，比如食物、交配或温暖（如果环境寒冷），或者笼子里的凉爽地方（如果环境温暖）等等。
And what you find is that rats will very readily approach the rewarding thing.
你会发现老鼠很容易接近有回报的东西。
They will mate, they will eat, they will pursue something that is of pleasure.
他们会交配，他们会吃东西，他们会追求快乐的事情。
Now, if you are to take one of those rats and deplete its dopamine neurons, you can eliminate its dopamine neurons or block dopamine in the brain.
现在，如果你要拿一只老鼠并耗尽它的多巴胺神经元，你就可以消除它的多巴胺神经元或阻断大脑中的多巴胺。
What you find is that those animals will still enjoy pleasure.
你发现那些动物仍然会享受快乐。
However, their motivation to achieve pleasure is vastly reduced.
然而，他们获得快乐的动力大大降低。
In fact, if you place the item of pleasure, the mate, the food, et cetera, even just one rat's length away from that rat, the rat without dopamine will not even move one length of its own body in order to achieve that pleasure.
事实上，如果你将快乐的物品、伴侣、食物等放置在离那只老鼠只有一段距离的地方，没有多巴胺的老鼠甚至不会为了获得这种快乐而移动自己身体的一截。
And there are naturally occurring experiments in humans that mimic that result very accurately.
在人类身上进行的自然实验可以非常准确地模拟这一结果。
There are certain conditions in humans where there is a depletion of dopamine, and what you find is that the depletion of dopamine does not inhibit an ability to experience pleasure necessarily.
在某些情况下，人类会出现多巴胺的消耗，你会发现，多巴胺的消耗并不一定会抑制体验快乐的能力。
It inhibits an ability to pursue or go through the series of action steps in order to achieve pleasure.
它抑制了追求或完成一系列行动步骤以获得快乐的能力。
So dopamine really sits at the heart of our motivational state to seek out goals and to seek pleasure.
因此，多巴胺确实是我们寻求目标和寻求快乐的动机状态的核心。
And this is true for immediate goals that take place within a timeframe of minutes, or a timeframe of a day, or the timeframe of a week, or the timeframe of a lifetime.
对于在几分钟的时间范围内、一天的时间范围内、一周的时间范围内或一生的时间范围内发生的即时目标来说，情况也是如此。
Dopamine is the common currency by which we pursue goals.
多巴胺是我们追求目标的共同货币。
Now, dopamine does a number of things that are very interesting.
现在，多巴胺做了许多非常有趣的事情。
I'm going to describe a few of them as they relate to goal-seeking behavior.
我将描述其中一些与寻求目标行为相关的问题。
First of all, there's a fundamental feature of how our brain releases and uses dopamine that's called reward prediction error.
首先，我们的大脑如何释放和使用多巴胺有一个基本特征，称为奖励预测误差。
And the simplest way to think about dopamine reward prediction error is that dopamine is released in the greatest amount and places us into a greater state of motivation when something happens that's positive and novel.
考虑多巴胺奖励预测错误的最简单方法是，当发生积极和新颖的事情时，多巴胺会释放最大量，并使我们进入更大的动力状态。
If you don't expect something positive to happen, you're just going about your day and something positive happens, dopamine, and a lot of dopamine is released.
如果你不期望发生积极的事情，那么你只是在过好这一天，就会发生一些积极的事情，多巴胺，并且会释放大量多巴胺。
However, if we anticipate something positive is going to happen and then that thing happens, we experience dopamine as part of the anticipation.
然而，如果我们预期会发生一些积极的事情，然后事情发生了，我们就会体验到多巴胺作为预期的一部分。
So even before we get the reward, there's an increase in dopamine.
因此，即使在我们获得奖励之前，多巴胺就会增加。
It's not as high as it would be if something really novel and unexpected and positive happened, but we do get an increase in dopamine.
它不像发生真正新颖、意外和积极的事情时那么高，但我们的多巴胺确实有所增加。
And then when we actually experience the reward, we experience the positive thing, there's a smaller increase in dopamine.
然后，当我们真正体验到奖励时，我们会体验到积极的事情，多巴胺的增加会较小。
Okay, so again, the biggest increases in dopamine are response to things that are positive and unexpected.
好吧，再说一遍，多巴胺的最大增加是对积极和意外的事情的反应。
Lesser dopamine is released when we anticipate something good will happen.
当我们预期好事会发生时，就会释放较少的多巴胺。
And when that happens, yes, we get some dopamine, and we also get some dopamine when the positive thing happens.
当这种情况发生时，是的，我们会得到一些多巴胺，当积极的事情发生时，我们也会得到一些多巴胺。
There's also the case in which we predict that something good will happen.
还有一种情况是我们预测会有好事发生。
When that happens, there's an increase in dopamine, just as it was before.
当这种情况发生时，多巴胺就会增加，就像以前一样。
But then if that thing doesn't happen, for instance, our friends don't show up for dinner, then there's a drop in dopamine below our initial baseline.
但如果这种情况没有发生，例如，我们的朋友没有出现在晚餐上，那么多巴胺就会下降到我们最初的基线以下。
That drop in dopamine is the chemical essence of what we call disappointment.
多巴胺的下降就是我们所说的失望的化学本质。
Now, this dopamine reward prediction error, as it's called, can be leveraged toward trying to reach our goals because it tells us where we should set our milestones.
现在，这种所谓的多巴胺奖励预测错误可以用来实现我们的目标，因为它告诉我们应该在哪里设定里程碑。
We can't be in a mode of simply being focused on the finish line.
我们不能处于一种简单地专注于终点线的模式。
So understanding what we know about reward prediction error, we can make better choices about where to place the milestones, how far out in the future to place milestones.
因此，了解我们对奖励预测误差的了解，我们可以更好地选择在哪里放置里程碑，在未来多长时间放置里程碑。
So then the question becomes how often or at what intervals should one assess progress?
那么问题就变成了应该多久或以什么时间间隔评估进展情况？
I think that checking in at the end of a week, looking back on the previous week, and assessing how well you performed in pursuit of a given goal, or how many times you did something that you wanted to do or avoided something that you didn't want to do, I think that's a reasonable and tractable schedule to assess once a week.
我认为，在一周结束时检查一下，回顾前一周，评估你在追求既定目标方面的表现，或者你做了多少次你想做的事情或避免了你不想做的事情，我认为这是一个每周评估一次的合理且易于处理的时间表。
This dopamine system is critical to re-up, to remind ourselves that we are on track if indeed we are on track, because dopamine itself provides a state of motivation and readiness to continue in the regular pursuit of our goals.
这种多巴胺系统对于重新启动至关重要，可以提醒自己，如果我们确实走在正轨上，我们就走上了正轨，因为多巴胺本身提供了一种动力和准备状态，让我们继续定期追求我们的目标。
Another very interesting aspect of dopamine is actually how the dopamine system interacts with the visual system.
多巴胺的另一个非常有趣的方面实际上是多巴胺系统如何与视觉系统相互作用。
When we are focused on a particular point in visual space or its particular goal or horizon, all those systems, our blood pressure, epinephrine, and indeed dopamine, get recruited to put us into a state of readiness and willingness to go pursue things in that extra personal space.
当我们专注于视觉空间中的某个特定点或其特定目标或地平线时，所有这些系统，我们的血压、肾上腺素，甚至多巴胺，都会被招募来让我们进入一种准备好并愿意在那个额外的个人空间中追求事物的状态。
When our visual attention is very diffuse, all of that relaxes, and we tend to be more comfortable staying in the place that we are in our peripersonal space.
当我们的视觉注意力非常分散时，所有这些都会放松，我们往往会更舒服地呆在我们所处的个人空间中。
And the effect works in the other direction, too.
反之亦然。
When dopamine is increased, our visual attention for particular things out in space increase.
当多巴胺增加时，我们对太空中特定事物的视觉注意力就会增加。
So the way it works is reciprocal.
所以它的工作方式是相互的。
When we use our visual system in a particular way, bring it to a point of focus, it recruits chemical and neural systems in our brain and body that put us into a state of readiness and pursuit.
当我们以特定的方式使用我们的视觉系统，将其吸引到一个焦点时，它会在我们的大脑和身体中招募化学和神经系统，使我们进入准备和追求的状态。
And when we increase certain chemicals in our brain and body, like epinephrine, like dopamine, then we also allow our visual system to be in a state of looking out at particular locations in our visual world.
当我们增加大脑和身体中的某些化学物质（如肾上腺素、多巴胺）时，我们也会让我们的视觉系统处于观察视觉世界中特定位置的状态。
So the system works in both directions.
所以这个系统是双向运作的。
And some people leverage this by using things like caffeine or taking things like L-tyrosine to increase dopamine.
有些人通过使用咖啡因等物质或 L-酪氨酸等物质来增加多巴胺。
And again, it works both ways.
再说一次，它是双向的。
There's no right or wrong way to do it.
没有正确或错误的方法。
I'm a particular fan of using behavioral tools always prior to using supplementation or any kinds of other tools, because behavioral tools have a very unique feature that supplementation and other chemical tools don't, which is that behavioral tools used over time engage neuroplasticity.
我特别喜欢在使用补充剂或任何其他工具之前使用行为工具，因为行为工具具有补充剂和其他化学工具所没有的非常独特的功能，即随着时间的推移使用的行为工具会产生神经可塑性。
As we start to practice using our visual system to harness our attention to particular locations and in that way move toward particular goals, we get better and better at using those systems.
当我们开始练习使用视觉系统来控制我们对特定位置的注意力并以这种方式朝着特定目标迈进时，我们就会越来越擅长使用这些系统。
In fact, the systems for focus and motivation themselves have plasticity, so we get better at being motivated and focused when we place our visual attention at a given location.
事实上，注意力和动机系统本身具有可塑性，因此当我们将视觉注意力放在给定位置时，我们会更好地受到动机和注意力的影响。
I'd like to just briefly recap what I've covered up until now.
我想简单回顾一下到目前为止我所涵盖的内容。
First of all, set goals that are challenging but possible.
首先，设定具有挑战性但可能的目标。
Those moderate goals, not super easy, not super difficult, but moderately challenging goals seem to be the most effective in moving people towards their goals over the short and long term.
这些中等目标，不是超级简单，不是超级困难，但具有适度挑战性的目标，似乎是推动人们在短期和长期实现目标的最有效方法。
Second, plan concretely.
二是规划具体。
You need a concrete set of actions that you're going to follow in order to reach your goals.
您需要遵循一组具体的行动才能实现您的目标。
Third, foreshadow failure.
第三，预示着失败。
It turns out that imagining success and visualizing success can be useful at the outset of a goal and maybe every once in a while in pursuit of that goal, but that it's not terrific for putting you in constant pursuit of that goal.
事实证明，想象成功和想象成功在目标开始时可能很有用，也许在追求该目标时偶尔有用，但它对于让你不断追求该目标来说并不是很好。
Rather, foreshadowing failure, visualizing failure and all the terrible things that it's going to bring seems to be more effective, and that maps very well to what's known about the neural circuitry and the involvement of the amygdala.
相反，预示失败、想象失败以及它将带来的所有可怕的事情似乎更有效，并且这很好地映射了我们对神经回路和杏仁核参与的了解。
Focus on particular visual points as a way to harness your attention and to remove distractors.
专注于特定的视觉点，以此来吸引你的注意力并消除干扰。
Removing distractors and getting your body and brain into a mode of activation, getting that healthy increase in systolic blood pressure that puts you into forward motion towards your goals is absolutely key.
消除干扰因素，让您的身体和大脑进入激活模式，让收缩压健康升高，让您朝着目标前进，这绝对是关键。
So that's a brief summary of what I've covered up until now.
这就是我到目前为止所涵盖的内容的简要总结。
I'd like to take a quick break and acknowledge one of our sponsors, LMNT.
我想稍微休息一下并感谢我们的赞助商之一 LMNT。
LMNT is an electrolyte drink that has everything you need and nothing you don't.
LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。
That means the electrolytes, sodium, magnesium, and potassium in the correct amounts but no sugar.
这意味着电解质、钠、镁和钾的含量正确，但不含糖。
Proper hydration is critical for optimal brain and body function.
适当的水合作用对于大脑和身体的最佳功能至关重要。
Even a slight degree of dehydration can diminish cognitive and physical performance.
即使是轻微程度的脱水也会降低认知和身体表现。
It's also important that you get adequate electrolytes.
获得充足的电解质也很重要。
The electrolytes, sodium, magnesium, and potassium, are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.
电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元或神经细胞）的功能至关重要。
Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.
饮用溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。
To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning.
为了确保我获得适量的水合作用和电解质，当我早上第一次醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。
I'll also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.
我还会在进行任何体育锻炼时饮用溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水和电解质时。
LMNT has a bunch of great-tasting flavors.
LMNT 有很多美味的口味。
I love the raspberry.
我喜欢覆盆子。
I love the citrus flavor.
我喜欢柑橘味。
Right now, LMNT has a limited edition lemonade flavor that is absolutely delicious.
现在LMNT推出了限量版柠檬水口味，绝对美味。
I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.
我不想说我比其他所有口味都更喜欢其中一种，但这种柠檬水口味与我最喜欢的另一种口味（覆盆子或西瓜）不相上下。
Again, I can't pick just one flavor.
再说一次，我不能只选择一种口味。
I love them all.
我爱他们所有人。
If you'd like to try LMNT, you can go to drinklmnt.com/huberman, spelled drinklmnt.com/huberman, to claim a free LMNT sample pack with a purchase of any LMNT drink mix.
如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman（拼写为 Drinklmnt.com/huberman），购买任意 LMNT 混合饮料即可领取免费 LMNT 样品包。
Again, that's drinklmnt.com/huberman to claim a free sample pack.
再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。
I want to be sure to include a tool that's been especially powerful for me that's grounded in the neuroscience research and in the psychology research.
我想确保包含一个对我来说特别强大的工具，它基于神经科学研究和心理学研究。
And as I describe this tool next, I think you'll see the ways in which it meshes nicely with the work that Emily Balcetis and colleagues have done.
当我接下来描述这个工具时，我想您会看到它与 Emily Balcetis 及其同事所做的工作完美契合的方式。
This is something that I've personally been doing for many years based on my understanding of the visual system and the understanding that indeed we can move our cognition and our perception from a place of interoception and focusing on our peripersonal space, that space within us and immediately around us, and on the things that are immediately accessible to us, that we can shift from that mode to this mode of exteroception, of focusing on things outside the confines of our skin and that are beyond our reach, that are literally goal-directed behaviors and goal-directed thoughts.
这是我个人多年来一直在做的事情，基于我对视觉系统的理解，以及我们确实可以将我们的认知和感知从内感受的地方转移到我们的周围空间，即我们内部和我们周围的空间，以及我们可以立即接触到的事物，我们可以从那种模式转变为这种外感受模式，专注于我们皮肤范围之外的、超出我们能力范围的事物，这些实际上是目标导向的行为，目标导向的思想。
And this is something that in the past I've talked about a little bit, and I've talked about something called space-time bridging.
这是我过去谈过的一点，我谈过一个叫做时空桥接的东西。
And we haven't talked too much about the time domain of the visual system today, but space-time bridging is simply a way of using one's visual system to focus on the peripersonal space and interoception, and then gradually, in a deliberate way, stepping one's focus into the extrapersonal space and then back to the peripersonal space in a way that gives you a lot of flexibility and control over that ability in your daily life.
我们今天还没有过多讨论视觉系统的时间域，但时空桥接只是一种利用视觉系统专注于个人空间和内感受的方式，然后逐渐地，以一种刻意的方式，将注意力转移到个人空间，然后回到个人空间，从而给你在日常生活中提供很大的灵活性和控制能力。
So I'm going to first describe the tool, and then I will explain more about the underlying science and the underlying mechanism.
因此，我将首先描述该工具，然后我将解释更多有关基础科学和基础机制的信息。
Here's how you would do this.
以下是您将如何执行此操作。
What you first do is you would close your eyes, and you would focus as much of your attention, including your visual attention, on your inner landscape, on your interoception.
你首先要做的就是闭上眼睛，然后将尽可能多的注意力（包括视觉注意力）集中在你的内心景观和你的内感受上。
So that would be your breathing, your heart rate, maybe even the surface of your skin, but really focusing internally.
所以这将是你的呼吸、你的心率，甚至可能是你皮肤的表面，但真正集中在内部。
And you would do that for a duration of approximately three slow breaths.
你会持续大约三次缓慢的呼吸。
Then you would open your eyes and you would focus your visual attention on some area on the surface of your body.
然后你会睁开眼睛，将视觉注意力集中在身体表面的某个区域。
So for me, the way that I typically do this would be to focus on, say, the palm of my hand.
所以对我来说，我通常这样做的方式是专注于我的手掌。
So I'll focus my visual attention on the palm of my hand, and I then do three breaths again, focusing on my internal state, but now I'm splitting out a little bit of my attention from interoception to exteroception.
因此，我会将视觉注意力集中在手掌上，然后再次进行三次呼吸，专注于我的内部状态，但现在我将一点点注意力从内感受分散到外感受。
I'm focusing on something outside me.
我专注于我之外的事情。
The ratio or the split of attention is about 90/10.
注意力的比例大约是 90/10。
About 90% of my attention is focused internally, but I'm also focusing some of my attention externally.
我大约 90% 的注意力集中在内部，但我也将一些注意力集中在外部。
Most people can do this pretty easily.
大多数人都可以很容易地做到这一点。
Then there's a third, what I call station.
然后还有第三个，我称之为车站。
I now move my visual attention to outside my body to some location in the room, or if I'm outside in the external environment, something in the range of five to 15 feet away, and I'm trying to move 90% of my attention to that external object.
现在，我将我的视觉注意力转移到身体外部的房间内的某个位置，或者如果我在室外的外部环境中，则转移到 5 到 15 英尺外的某个位置，并且我试图将 90% 的注意力转移到该外部物体上。
As I breathe, I'm paying attention to those three breaths, so that's why there's still 10% that's focused on my internal landscape because I want to pay attention to those three breaths, but I'm focusing as much of my attention outside of myself, maintaining just a little bit on my internal state so I can measure the cadence of those three breaths.
当我呼吸时，我会注意这三种呼吸，这就是为什么仍然有 10% 的注意力集中在我的内部景观上，因为我想注意这三种呼吸，但我将尽可能多的注意力集中在自己之外，只保留一点点在我的内部状态上，这样我就可以测量这三种呼吸的节奏。
Then I move my visual attention to yet another station which is further away, typically a horizon or something as far off in the distance as I can possibly see, again, for the duration of three breaths.
然后我将视觉注意力转移到另一个更远的站，通常是地平线或我能看到的最远的地方，再次持续三个呼吸的时间。
And at that point, I'm trying my very best to move 99, if not 100% of my attention to that external location.
那时，我会尽力将 99%（如果不是 100%）的注意力转移到外部位置。
Okay?
好的？
And then what I typically will do is I will try and expand both my vision and my cognition to a much broader sphere.
然后我通常会尝试将我的视野和认知扩展到更广阔的领域。
This is that magnocellular vision that we talked about before, where I'm not focusing on a particular location on the horizon, I'm trying to dilate the aperture of my field of view so I can see as much of the visual landscape as I'm in as possible, again, for the duration of three breaths.
这就是我们之前讨论过的大细胞视觉，我不会把注意力集中在地平线上的特定位置，而是试图扩大视野的孔径，这样我就可以在三个呼吸的持续时间内尽可能多地看到我所处的视觉景观。
Then I would return immediately to my internal landscape.
然后我会立即回到我的内心景观。
I would close my eyes and I would do three more breaths focusing entirely on my interoception, on my internal landscape, or what we called before my peripersonal space.
我会闭上眼睛，再做三次呼吸，完全专注于我的内感受，我的内部景观，或者我们所说的我的个人空间之前的东西。
And I would work through each of those stations maybe two or three times.
我可能会在每个站点上工作两到三次。
The entire thing takes about 90 seconds to three minutes, depending on how many breaths you do.
整个过程大约需要 90 秒到三分钟，具体取决于您呼吸的次数。
What is all of this doing?
这一切到底是在做什么？
Why do I call this space-time bridging, and why is this useful for goal-setting?
为什么我称之为时空桥接，为什么这对于目标设定有用？
The reason I call it space-time bridging is that the visual system is not just about analyzing space, it's actually how we batch time.
我称之为时空桥接的原因是视觉系统不仅仅是分析空间，它实际上是我们批处理时间的方式。
It's how we carve up time.
这就是我们分配时间的方式。
And the simple way to state this is that when we focus our visual attention on a very narrow point that's close to our body and our immediate experience, we tend to slice up time very finely.
表述这一点的简单方法是，当我们将视觉注意力集中在靠近我们的身体和直接体验的非常狭窄的点上时，我们往往会非常精细地分割时间。
We're focused on our breathing.
我们专注于我们的呼吸。
We're focused on our heartbeats.
我们专注于我们的心跳。
In fact, our breathing and our internal landscape and our heartbeats become the sort of seconds hand, if you will, on our experience.
事实上，如果你愿意的话，我们的呼吸、我们的内部景观和我们的心跳都成为我们经验的秒针。
We are carving up time according to our immediate physiological experience.
我们根据直接的生理经验来分配时间。
Whereas when we focus our visual attention outside our body, not only do we engage that exteroceptive, extra personal space system and we start to engage the dopamine system, the goal-directed system, but we also start batching time differently.
然而，当我们将视觉注意力集中在身体之外时，我们不仅会参与外感受的、额外的个人空间系统，并且开始参与多巴胺系统、目标导向系统，而且我们也会开始以不同的方式分配时间。
When we focus our visual system into a broader sphere of space or into a space beyond the confines of our skin, we start carving up time.
当我们将视觉系统聚焦到更广阔的空间范围或超越我们皮肤范围的空间时，我们就开始瓜分时间。
Our frame rate changes.
我们的帧速率发生变化。
Now, this is useful in the context of goal setting, goal assessment, and goal pursuit because, with the exception of a very few isolated examples, almost all goals involve setting some goal that's off in the future, and then carving up the time between now and the achievement of that goal into milestones that range in duration.
现在，这在目标设定、目标评估和目标追求的背景下非常有用，因为除了极少数孤立的例子之外，几乎所有目标都涉及设定一些未来的目标，然后将现在到实现该目标之间的时间划分为持续时间不等的里程碑。
And the rewards, even if we try and just make them every week, are going to come at some unexpected intervals, and that actually can be helpful for reinforcing behavior.
即使我们尝试每周进行奖励，奖励也会以意想不到的间隔出现，这实际上有助于强化行为。
Intermittent reward that's intermittent and random is the most effective reward schedule we know.
间歇性和随机性的间歇性奖励是我们所知道的最有效的奖励计划。
But the problem is always how do we keep our cognition in line with the long-term goal while also being focused on these more immediate goals?
但问题始终是我们如何使认知与长期目标保持一致，同时又关注这些更近期的目标？
This behavior, or this practice rather, is teaching us to use our visual system, and thereby our cognitive system, and thereby our reward systems, to orient to different locations in space and therefore different locations in time.
这种行为，或者更确切地说是这种实践，正在教会我们使用我们的视觉系统，从而使用我们的认知系统，从而使用我们的奖励系统，来定位空间中的不同位置，从而定位到时间上的不同位置。
And that is the essence of goal-directed behavior.
这就是目标导向行为的本质。
That is the essence of setting a goal.
这就是设定目标的本质。
It's about thinking about what you want.
这是关于思考你想要什么。
Then it's about setting milestones that are intermediate to that goal.
然后是设定实现该目标的里程碑。
Then it's about assessing whether or not you're reaching those milestones.
然后是评估您是否达到了这些里程碑。
And then it's of course about updating your goals if you need to update your goals.
当然，如果你需要更新你的目标，那就要更新你的目标。
All of that is an enormously confusing batch of challenges if you think about it all at once.
如果你同时考虑一下的话，所有这些都是一系列极其令人困惑的挑战。
But if you break it down into these elements that the visual system can help you find and move towards those milestones, I think there's ample evidence to support that.
但如果你把它分解成这些元素，视觉系统可以帮助你找到并迈向这些里程碑，我认为有足够的证据支持这一点。
What's very clear is that an ability to move from different visual stations and to do that in a deliberate way, in a focused and conscious way, clearly maps to an ability to conceive of different goals over different periods of time, and I do believe can be greatly beneficial in allowing one to set particular goals and then move through the milestones to those goals and to constantly update one's pursuit and reward in reaching those milestones, and eventually the overall goal.
非常清楚的是，从不同的视觉站转移并以一种有意识的方式、以专注和有意识的方式做到这一点的能力，清楚地映射到在不同时间段构想不同目标的能力，我确实相信，允许一个人设定特定目标，然后通过里程碑实现这些目标，并不断更新一个人在实现这些里程碑以及最终总体目标的过程中的追求和奖励，是非常有益的。
Per usual, I covered a lot of material today.
像往常一样，我今天介绍了很多材料。
We talked about some of the neuroscience and psychology and popular understanding of goal-seeking behavior, how to assess goals, et cetera.
我们讨论了一些神经科学和心理学以及对目标寻求行为的流行理解，如何评估目标等等。
Talked about the use of the visual system to better achieve goals.
谈到了利用视觉系统更好地实现目标。
And indeed, things like visualization and why forecasting failure can be more effective than forecasting success.
事实上，像可视化这样的事情以及为什么预测失败比预测成功更有效。
And in addition, I described this practice that one can incorporate as a daily or semi-daily practice of so-called space-time bridging, of using the visual system and your ability to deliberately step your visual system from stations that are within your body, so-called peripersonal or interoceptive space, out into the world further and further and then back again in sequence as a way to harness and cultivate and build up these systems that link vision, space, time, reward systems, and so forth.
此外，我还描述了这种实践，人们可以将这种实践纳入所谓的时空桥接的日常或半日常实践中，即使用视觉系统和你有能力将视觉系统从你身体内的站点（所谓的个人周围空间或内感受空间），越来越远地进入世界，然后按顺序再次返回，作为一种利用、培养和建立连接视觉、空间、时间、奖励系统等的系统的方法。
Ultimately, as you set out to accomplish your goals, there are going to be a number of basic steps that everyone will have to follow.
最终，当您着手实现目标时，每个人都必须遵循许多基本步骤。
You'll have to clearly identify what the long arching ultimate goal is.
你必须清楚地确定长弓的最终目标是什么。
You have to identify what the milestones will be.
您必须确定里程碑是什么。
You might not know all of them at the outset, but you ought to have some idea about the intervals at which you are going to set those milestones and set your reward schedule for assessing progress en route to those milestones and your ultimate goal.
您一开始可能并不知道所有这些，但您应该对设置这些里程碑的时间间隔有所了解，并设置奖励计划来评估实现这些里程碑和最终目标的进度。
My hope is that you'll be able to incorporate these tools, if not all of them, perhaps just one of them or two of them, in pursuit of whatever particular goals you happen to be focused on at this point and in the future.
我希望您能够整合这些工具（即使不是全部），也可能只是其中一两个，以实现您目前和将来所关注的任何特定目标。
And last but certainly not least, thank you for your interest in science.
最后但并非最不重要的一点是，感谢您对科学的兴趣。
Saying how you feel out loud is terrifying, but that's what Hinge's new free audiobook, No Ordinary Love, is all about.
大声说出你的感受是很可怕的，但这就是 Hinge 的新免费有声读物《No Ordinary Love》的全部内容。
It's a collection of real love stories about five couples that met on Hinge.
这是一本关于五对在 Hinge 上相识的情侣的真实爱情故事的合集。
The stories are written and read by Tembi Dentinhurst, Nicola Dinan, Curtis Garner, Raven Smith, and Rufi Thorpe.
这些故事由 Tembi Dentinhurst、Nicola Dinan、Curtis Garner、Raven Smith 和 Rufi Thorpe 撰写和朗读。
I, Hunter Harris, wrote and read the foreword.
我，亨特·哈里斯，撰写并阅读了前言。
The audiobook's out now.
有声读物现在已经出来了。
Give it a listen.
听一下。