Essentials: Optimizing Workspace for Productivity, Focus & Creativity

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 going to talk all about how to optimize your workspace for maximum productivity.

今天，我们将讨论如何优化您的工作空间以实现最大生产力。

Indeed, that means to heighten levels of focus, to increase levels of creativity, to improve your ability to task switch.

事实上，这意味着提高注意力，提高创造力，提高任务切换的能力。

And this could be for sake of school or for work, creative endeavors, personal endeavors.

这可能是为了学校或工作、创造性的努力、个人的努力。

This really extends to everybody.

这确实适用于每个人。

This is a topic that's intrigued me for a very long time because my undergraduate advisor, my graduate advisor, and my postdoc advisor had many things in common, including being great scientists, being kind people, and terrific mentors.

这是一个长期以来让我感兴趣的话题，因为我的本科生导师、研究生导师和博士后导师有很多共同点，包括都是伟大的科学家、善良的人和出色的导师。

But they had another thing in common, which always perplexed me, which is that their offices were a complete disaster.

但他们还有另一个共同点，这一直让我感到困惑，那就是他们的办公室完全是一场灾难。

They had mountains of books, mountains of papers, mountains of all sorts of stuff, and yet all of them were extremely productive and could remain extremely focused in that incredibly cluttered environment.

他们有堆积如山的书籍，堆积如山的纸张，堆积如山的各种东西，但他们都非常高效，并且可以在那个极其混乱的环境中保持高度专注。

Now, I'm somebody who doesn't like clutter.

现在，我是一个不喜欢混乱的人。

I find it very hard to focus in cluttered environments.

我发现在杂乱的环境中很难集中注意力。

And indeed, there's tremendous variation among people as to whether or not they can remain focused or whether or not they struggle to focus in physically cluttered environments.

事实上，人们对于是否能够保持专注或者是否在物理杂乱的环境中难以集中注意力存在巨大差异。

There's no right or wrong to this, but the question we should ask ourselves is why were they all able to be so focused?

这没有对错，但我们应该问自己的问题是，为什么他们都能如此专注？

And it turns out that the reason they were able to be so focused is that they all captured one single and yet fundamental variable of workspace optimization.

事实证明，他们之所以能够如此专注，是因为他们都抓住了工作空间优化的一个基本变量。

And we'll talk about what that variable is.

我们将讨论该变量是什么。

In fact, we're going to talk about what all the variables of optimizing a workspace are.

事实上，我们将讨论优化工作空间的所有变量是什么。

Things like vision, things like light, things like noise in the room, whether or not you listen to music or not, whether or not you use noise-canceling headphones or not.

比如视力、光线、房间里的噪音、你是否听音乐、是否使用降噪耳机等。

We're going to talk about all of that, and we're going to do that in a way that you can optimize your workspace regardless of whether or not you are at home, whether or not you're on the road, et cetera.

我们将讨论所有这些，并且我们将以一种无论您是否在家、无论您是否在路上等都可以优化您的工作空间的方式来做到这一点。

Because the last thing I would ever want to do is to create a situation where you find the optimal workspace, and then you are a slave to that optimal workspace.

因为我最不想做的就是创造一种情况，让你找到最佳工作空间，然后你就成为该最佳工作空间的奴隶。

That's just not the way the world works.

这不是世界运转的方式。

What you want to do, or my goal for you rather, is that you will have a short checklist of things that you can look to anytime you sit down to do work, and you can think about the underlying variables that impact your brain and your body and allow your brain and body to get into the optimal state in order to learn, in order to be productive, and indeed, to move through your work bout in a very relaxed and pleasurable way while maintaining focus and while pursuing any of the number of things that you're doing.

你想要做的，或者说我对你的目标是，你将有一个简短的清单，你可以在任何时候坐下来工作时查看，你可以思考影响你的大脑和你的身体的潜在变量，让你的大脑和身体进入最佳状态，以便学习，提高生产力，事实上，以一种非常轻松和愉快的方式完成你的工作，同时保持专注，同时追求你正在做的任何事情。

The first variable we want to think about in terms of workspace optimization is vision and light.

在工作空间优化方面，我们要考虑的第一个变量是视觉和光线。

From the time you wake up in the morning until about six or seven or eight, sometimes nine hours later, your brain is in a unique state.

从你早上醒来到大约六、七、八个小时，有时是九个小时后，你的大脑都处于一种独特的状态。

It is in a state of high levels of dopamine, a neuromodulator, and high levels of epinephrine, as well as hormones like cortisol and so forth.

它处于高水平的多巴胺（一种神经调节剂）和高水平的肾上腺素以及皮质醇等激素的状态。

That early part of the day is a time of day in which, for sake of workspace optimization, being in a brightly lit environment can lend itself to optimal work throughout the day, not just during that early phase.

一天中的早些时候是一天中的一个时间段，为了优化工作空间，处于明亮的环境中可以让自己全天都达到最佳工作状态，而不仅仅是在早期阶段。

So one of the things that I've done for my workspace is to make sure that when I wake up in the morning, I do go get my sunlight.

因此，我为工作空间所做的一件事就是确保当我早上醒来时，我确实去接受阳光。

If the sun isn't out, I turn on as many bright artificial lights as I can manage or tolerate, and then I go get my sunlight exposure.

如果太阳没有出来，我会在我能控制或忍受的范围内打开尽可能多的明亮人造灯，然后我去接受阳光照射。

But once I set out to do some work, that all the overhead lights in that room are on, as well as lights in front of me.

但当我开始做一些工作时，那个房间里所有头顶上的灯都亮了，我面前的灯也亮了。

And that's, again, to stimulate heightened levels of focus and further release of these neuromodulators that I mentioned before, dopamine, norepinephrine, and epinephrine.

这又是为了刺激更高的注意力水平，并进一步释放我之前提到的这些神经调节剂，多巴胺、去甲肾上腺素和肾上腺素。

Now, the way that one could do that could be a very low-cost way of having, for instance, a desk lamp and those overhead lights.

现在，人们可以做到这一点的方法可能是一种非常低成本的方式，例如拥有台灯和那些顶灯。

Ring lights can be pretty cost-effective, and yet they're very bright, and they have the sort of bright blue light that is going to optimally stimulate those melanopsin ganglion cells.

环形灯非常具有成本效益，但它们非常明亮，并且它们具有明亮的蓝光，可以最佳地刺激那些黑视蛋白神经节细胞。

I don't use a ring light.

我不使用环形灯。

I use a light pad.

我用的是光垫。

The particular light pad I use, I bought on Amazon.

我使用的特定光垫是在亚马逊上购买的。

So I place that on the desk in front of me, and I turn it on essentially throughout this phase one of the day.

所以我把它放在我面前的桌子上，并在一天的第一阶段基本上打开它。

For those of you that can place your desk near a window, and even better to open the window, that would be really fantastic.

对于那些可以将办公桌放在靠近窗户的地方，甚至更好地打开窗户的人来说，那真是太棒了。

Why would I say open the window?

为什么我说开窗呢？

Well, it turns out that sunlight is going to be the best stimulus for waking up your brain and body through this melanopsin to hypothalamus system.

事实证明，阳光将成为通过黑视蛋白到下丘脑系统唤醒大脑和身体的最佳刺激。

And by looking at sunlight through a window, it's 50, five zero, times less effective than if that window were to be open, mostly because those windows filter out a lot of the wavelengths of blue light that are essential for stimulating the eyes and this wake up signal.

通过窗户观看阳光，其效果比打开窗户的效率低 50 个零，主要是因为这些窗户过滤掉了许多蓝光波长，而这些蓝光对于刺激眼睛和唤醒信号至关重要。

Now, in the afternoon, starting at about 9:00 and continuing until about 16 hours after waking, you want to start dimming the lights in that environment.

现在，在下午，从大约 9:00 开始，一直持续到醒来后大约 16 小时，您想要开始调暗该环境中的灯光。

The idea is that in this so-called phase two of the 24-hour cycle, from about 9 to 16 hours after waking, you want to bring the level of lights down a bit.

这个想法是，在所谓的 24 小时周期的第二阶段，即醒来后大约 9 到 16 小时，您需要将灯光亮度调低一点。

Having lights that are in front of you is fine, but overhead lights at that time are not going to be optimal for the sorts of neurochemical states that your brain wants to be in.

前面有灯光很好，但当时头顶上的灯光对于你的大脑想要处于的神经化学状态来说并不是最佳的。

The states that I'm referring to are a shift from the dopamine and norepinephrine that's highest early in the day to increases in things like serotonin and other neuromodulators that put your brain into a state that's better for creative endeavors or for more abstract thinking.

我指的状态是从一天中早些时候最高的多巴胺和去甲肾上腺素转变为血清素和其他神经调节剂等物质的增加，这些物质使您的大脑进入更适合创造性活动或更抽象思维的状态。

So what I recommend doing and what I personally do is I will turn off overhead lights in the afternoon.

因此，我建议和我个人所做的就是在下午关闭头顶上的灯。

It's not completely dim.

并不是完全昏暗。

It's not completely dark.

天还没有完全黑。

But I will start to reduce the amount of overhead light and just simply keep the light pad on and whatever other lamps I happen to be using.

但我将开始减少头顶上的灯光量，只需保持灯垫和我碰巧使用的其他灯打开即可。

So somewhere around 4:00 or 5:00 PM, which for me is about 12 hours after I've been awake or 14 hours after I've been awake, I will turn off that light pad and start to transition the lights in my environment to more yellows and reds.

因此，在下午 4:00 或 5:00 左右的某个时间（对我来说大约是我醒来后 12 小时或醒来后 14 小时），我会关闭灯垫并开始将环境中的灯光转变为更多的黄色和红色。

And then I'll just mention because I know there are people who are working in the middle of the night, there's phase three, which is about 17 to 24 hours after waking.

然后我就提一下，因为我知道有人在半夜工作，这是第三阶段，大约是醒来后 17 到 24 小时。

If you're going to be doing work In that third phase of your circadian cycle, you really want to limit the amount of bright light that you're getting in your eyes to just the amount that allows you to do the work that you're doing.

如果您要在昼夜节律周期的第三阶段工作，您确实希望将进入眼睛的强光量限制在允许您完成正在做的工作的量。

Because if you get light in your eyes that's any brighter than that, you're going to severely deplete your melatonin levels.

因为如果你的眼睛看到比这更亮的光，你的褪黑激素水平就会严重下降。

You're going to severely shift your circadian clock, and it's effectively like traveling to another time zone.

您将严重改变您的生物钟，这实际上就像前往另一个时区一样。

So if you stay up from 3:00 a.m.

因此，如果您从凌晨 3:00 起熬夜

until 6:00 a.m.

直到早上 6:00

or 2:00 a.m.

或凌晨 2:00

until 4:00 a.m.

直到凌晨 4:00

working on a term paper or something of that sort, and you're getting bright light in your eyes, you are effectively flying six hours to a different time zone, or at least that's what your body registers it as, and it can really throw your sleep and your metabolism and a number of other things out of whack.

当你在写学期论文或类似的东西时，你的眼睛里会闪烁着明亮的光芒，你实际上是在飞六个小时到一个不同的时区，或者至少你的身体是这样记录的，它真的会让你的睡眠、新陈代谢和许多其他事情变得不正常。

Now, there's an exception to this, which is if you really want to be awake, it can often be beneficial to flipping on all the lights in the room and keeping them really bright.

现在，有一个例外，那就是如果你真的想保持清醒，打开房间里的所有灯并保持它们非常明亮通常会很有帮助。

One of the hardest things to do is to stay up all night studying when you're in a dim environment.

最困难的事情之一就是在昏暗的环境中熬夜学习。

So you have to determine the trade-off between whether or not you want to shift your clock or whether or not you want to get the work done.

因此，您必须在是否要调整时钟或是否要完成工作之间做出权衡。

I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.

我想稍微休息一下，并向我们的赞助商“八睡”表示感谢。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。

One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct.

确保您睡个好觉的最佳方法之一是确保睡眠环境的温度正确。

And that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.

这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.

为了醒来时感觉神清气爽、精力充沛，您的体温实际上必须升高约一到三度。

Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.

八睡眠会根据您的独特需求自动调节整个晚上的床温。

I've been sleeping on an Eight Sleep mattress cover for nearly five years now, and it has completely transformed and improved the quality of my sleep.

我已经睡在八睡眠床垫罩上近五年了，它彻底改变并改善了我的睡眠质量。

The latest Eight Sleep model is the Pod 5.

最新的八睡眠型号是 Pod 5。

This is what I'm now sleeping on, and I absolutely love it.

这就是我现在睡觉的地方，我非常喜欢它。

It has so many incredible features.

它有很多令人难以置信的功能。

For instance, the Pod 5 has a feature called Autopilot, which is an AI engine that learns your sleep patterns and then adjusts the temperature of your sleeping environment across different sleep stages.

例如，Pod 5有一个名为Autopilot的功能，这是一个人工智能引擎，可以学习你的睡眠模式，然后在不同的睡眠阶段调整你的睡眠环境温度。

It'll even elevate your head if you're snoring, and it makes other shifts to optimize your sleep.

如果您打鼾，它甚至会抬高您的头部，并进行其他转换以优化您的睡眠。

If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod 5.

如果您想尝试八睡眠，请访问八睡眠.com/huberman，新款 Pod 5 最高可享受 350 美元优惠。

Eight Sleep ships to many countries worldwide, including Mexico and the UAE.

八号睡眠船运往世界各地的许多国家，包括墨西哥和阿联酋。

Again, that's eightsleep.com/huberman to save up to $350.

同样，访问八睡眠.com/huberman 最多可节省 350 美元。

Now, that's light, but there's another aspect of vision that has been shown to be critically important for how alert we are going to be and how well we can maintain that alertness.

现在，这很轻，但视觉的另一个方面已被证明对于我们的警觉程度以及我们如何保持警觉程度至关重要。

And that has to do with where our visual focus is in a given environment.

这与我们的视觉焦点在给定环境中的位置有关。

There's a very underappreciated and yet incredible aspect of our neurology that has to do with the relationship between where we look and our level of alertness.

我们的神经学中有一个非常未被充分认识但又令人难以置信的方面，它与我们看向的地方和我们的警觉程度之间的关系有关。

And it works in a very logical way.

它以非常合乎逻辑的方式运作。

We have clusters of neurons in our brain stem, and those clusters of neurons control our eyelid muscles, and they control our eye movements up and down and to the sides.

我们的脑干中有神经元簇，这些神经元簇控制我们的眼睑肌肉，它们控制我们的眼球向上、向下和向两侧运动。

Now, the neurons that control those muscles have a very interesting feature, which is that when we are looking down toward the ground or anywhere below basically the central region of our face, the neurons that control that eye movement are intimately related to areas of the brain stem that release certain types of neuromodulators and neurotransmitters, and they activate areas of the brain that are associated with calm and indeed even with sleepiness.

现在，控制这些肌肉的神经元有一个非常有趣的特征，那就是，当我们向下看地面或脸部中央区域以下的任何地方时，控制眼球运动的神经元与释放某些类型的神经调节剂和神经递质的脑干区域密切相关，它们会激活大脑中与平静甚至困倦相关的区域。

Now, the opposite is also true.

现在，情况恰恰相反。

We have neurons that place our eyes into an upward gaze above the level of our nose and up above our forehead, literally looking up while keeping the head stationary.

我们的神经元将我们的眼睛向上凝视到鼻子上方和额头上方，实际上是在保持头部静止的同时向上看。

Those neurons don't just control the position of the eyes and cause them to move up.

这些神经元不仅控制眼睛的位置并导致它们向上移动。

They also trigger the activation of brain circuits that are associated with alertness.

它们还会触发与警觉性相关的大脑回路的激活。

Now, this has some obvious implications.

现在，这有一些明显的含义。

Contrary to what most people do, which is to look down at their laptop, tablet, or phone, if you want to be alert and you want to maintain the maximum amount of focus for whatever it is that you're reading or doing, you want that screen or whatever it is that you're looking at to at least be at eye level and ideally slightly above it.

与大多数人低头看笔记本电脑、平板电脑或手机的做法相反，如果您想保持警惕，并且希望对正在阅读或正在做的任何事情保持最大程度的注意力，那么您希望屏幕或您正在看的任何东西至少位于视线水平，最好略高于它。

There's another aspect of our vision that's absolutely critical for optimizing our workspace, and that has to do with this really interesting feature of our visual pathways in that it has two major channels.

我们视觉的另一个方面对于优化我们的工作空间绝对至关重要，这与我们视觉路径的这个非常有趣的特征有关，因为它有两个主要通道。

Those two major channels have names, although you don't have to remember the names.

这两个主要频道都有名称，但您不必记住这些名称。

The first one is the so-called parvocellular channel, which is involved in looking at things at specific points in space and at high resolution or detail.

第一个是所谓的细细胞通道，它涉及以高分辨率或细节观察空间中特定点的事物。

And then there's the so-called magnocellular channel that's involved in looking at big swaths of visual space and at lower resolution.

然后是所谓的大细胞通道，它涉及以较低的分辨率观察大片视觉空间。

Now, again, you don't have to remember the names.

现在，您不必记住这些名字。

What you do have to remember, however, is that you're going to create the maximum amount of alertness in your system, the maximum amount of ability to focus when your system is in that parvocellular mode.

然而，你必须记住的是，当你的系统处于细小细胞模式时，你将在你的系统中创造出最大程度的警觉性，即最大程度的集中注意力的能力。

When you're bringing your eyes to a common point, what we call a vergence eye movement, V-E-R-G-E-N-C-E.

当您将眼睛移至一个共同点时，我们称之为眼球辐辏运动，V-E-R-G-E-N-C-E。

Bringing your eyes to a single point in space will create a narrower aperture of a visual window, meaning your visual world actually shrinks, at least perceptually.

将你的眼睛放在空间中的一个点上，视觉窗口的孔径会变窄，这意味着你的视觉世界实际上会缩小，至少在感知上是这样。

Now, the caveat to this is that if you are going to look at a narrow space, a narrow window for any period of time, whether or not it's a book or a laptop or a tablet or a phone, those vergence eye movements not only create alertness, but they also require energy.

现在，需要注意的是，如果你要在任何时间段内看一个狭窄的空间、一个狭窄的窗户，无论是一本书、笔记本电脑、平板电脑还是手机，这些眼球的辐散运动不仅会产生警觉性，而且还需要能量。

And they also can fatigue the eyes because there's a process called accommodation whereby the shape of your eye literally has to change so that the lens can move so that you can focus at that location.

它们还会使眼睛疲劳，因为有一个称为调节的过程，在这个过程中，您的眼睛的形状实际上必须改变，以便晶状体可以移动，以便您可以聚焦在该位置。

Accommodation is an incredible process, but it is a demanding one, and that's the reason that your eyes get tired when you focus on something for too long.

调节是一个令人难以置信的过程，但它是一个要求很高的过程，这就是当你专注于某件事太久时你的眼睛会感到疲劳的原因。

So here's a principle extracted from the ophthalmology and neuroscience literature that you can adopt.

因此，这里有一个从眼科和神经科学文献中提取的原则，您可以采用。

For every 45 minutes in which you are focusing on something like a phone or a tablet or a book page or your computer, you want to get into magnocellular Panoramic vision for at least five minutes.

每 45 分钟，当您专注于手机、平板电脑、书页或计算机等物体时，您希望进入大细胞全景视野至少五分钟。

And the way that I suggest to do this is actually to take a walk, ideally outside.

我建议的方法实际上是散步，最好是到外面散步。

So for every 45 minutes or so, try and get five minutes of relaxing your eyes.

因此，每隔 45 分钟左右，尝试让眼睛放松 5 分钟。

Look off into the distance.

眺望远方。

Looking at a horizon will automatically trigger this panoramic gaze, which is very relaxing to the eyes and will allow you to go back into a focused work bout.

看着地平线会自动触发这种全景凝视，这会让眼睛非常放松，让您重新投入到专注的工作中。

The one thing you absolutely do not want to do is to go outside and check your phone.

您绝对不想做的一件事就是出去查看手机。

Because if you're outside checking your phone or you're taking a break and checking your phone, you're still in that vergence eye movement.

因为如果你在外面看手机，或者你在休息时看手机，你的眼球运动仍然处于聚散状态。

Okay?

好的？

So this is very, very important because vergence eye movements increase focus and attention, and you can exploit that to increase focus and attention when you want to, but you absolutely need to relax the system.

所以这是非常非常重要的，因为视线辐散运动可以增加注意力和注意力，当你想要的时候你可以利用它来增加注意力和注意力，但你绝对需要放松系统。

Again, for every 45 minutes in which you've been in that focused mode, you want to get at least five minutes of panoramic vision.

同样，在您处于专注模式的每 45 分钟内，您希望获得至少 5 分钟的全景视野。

Next, I'd like to talk about an aspect of workspace optimization that can actually bias whether or not our brain and nervous system are better suited for detailed analytic work or more abstract work.

接下来，我想谈谈工作空间优化的一个方面，它实际上会影响我们的大脑和神经系统是否更适合详细的分析工作或更抽象的工作。

What I'm about to describe is called the cathedral effect.

我要描述的就是大教堂效应。

The cathedral effect has been discussed, well, really for many, many decades, maybe even hundreds of years, but formally has been discussed since the early 2000s, in which it seemed that people who were in high-ceilinged environments, hence the phrase cathedral, would shift their thinking and their ideas to more abstract and creative, lofty type thinking.

大教堂效应实际上已经被讨论了很多很多年，甚至可能数百年，但正式讨论是从 2000 年代初开始的，当时人们似乎处于高天花板环境中，因此有了“大教堂”这个词，会将他们的思维和观念转向更抽象、更具创造性、更高尚的思维。

So literally higher ceiling, loftier thinking, higher aspirations.

因此，更高的上限、更崇高的思想、更高的抱负。

This was observed in terms of the language that they used, but also the sorts of ideas that they would generate.

这可以通过他们使用的语言以及他们产生的想法来观察。

And conversely, that people that were in lower ceilinged environments would be more oriented toward using language that was more restricted, literally more detailed, analytic about things in their immediate space.

相反，处于较低天花板环境中的人们会更倾向于使用更受限制的语言，实际上更详细，对他们周围空间的事物进行分析。

So what does this mean for workspace optimization?

那么这对于工作空间优化意味着什么呢？

Well, most of us have a fixed ceiling level in our home, but you might have rooms in which the ceiling is higher and rooms in which the ceiling is lower.

好吧，我们大多数人的家中都有固定的天花板高度，但您可能有天花板较高的房间和天花板较低的房间。

If that were the case, I recommend if you want to do creative work during phase two, the nine to 16 hours of your circadian cycle, nine to 16 hours after waking that is, that you do that in the high ceiling room or maybe even outdoors, out on a deck or on a patio, because the highest ceiling, of course, is the sky.

如果是这样的话，如果你想在第二阶段（昼夜节律周期的 9 到 16 小时，即醒来后 9 到 16 小时）进行创造性工作，我建议你在高天花板的房间甚至户外，在甲板上或露台上进行创造性工作，因为当然，最高的天花板是天空。

And again, the lower the ceiling or the lower your visual environment, the more that one tends to do or, I should say, performs detailed analytic work accurately.

再说一遍，天花板越低或视觉环境越低，人们就越倾向于做更多的事情，或者我应该说，准确地执行详细的分析工作。

And the more that one's thinking is oriented towards detailed, sort of correct answer type work.

一个人的思维越倾向于详细的、正确答案类型的工作。

Whereas when the ceiling is higher or there's no ceiling, the more that the brain and the rest of the processing that we call cognitive processing is related to abstract reasoning, brainstorming, and indeed can pull from broader swaths of memory resources, because really what abstract reasoning is, is it's taking existing elements and maneuvering them or arranging them into novel ways.

然而，当上限越高或没有上限时，大脑和我们称为认知处理的其余处理与抽象推理、头脑风暴的相关性就越高，并且确实可以从更广泛的记忆资源中提取信息，因为抽象推理的真正含义是，它采用现有的元素并操纵它们或将它们排列成新颖的方式。

So you can think about notes on a piano, playing a particular song, learning scales.

所以你可以考虑钢琴上的音符、弹奏一首特定的歌曲、学习音阶。

That's very analytic.

这很有分析性。

There's a correct answer that you're trying to arrive at or generate.

您正在尝试得出或生成一个正确答案。

Whereas writing music or writing poetry or generating new material of any kind involves taking existing elements, right?

而写音乐、写诗歌或生成任何类型的新材料都涉及采用现有元素，对吧？

You're not going to use words that you don't have committed to your memory or that you're not aware of, and arranging them in novel ways.

你不会使用你没有记住或你没有意识到的单词，也不会以新颖的方式排列它们。

So I think the cathedral effect can be leveraged, and again, you don't need to move into a different home or build a slanted roof and work at one side of the room at one part of the day and the other side of the room at the other.

因此，我认为可以利用大教堂效应，而且，您不需要搬进不同的房屋或建造倾斜的屋顶，并在一天中的某个时间在房间的一侧工作，而在另一侧则在房间的另一侧工作。

Although, hey, if that's the way you want to swing it, that's great.

不过，嘿，如果这就是你想要的方式，那就太好了。

Most of us don't have that flexibility.

我们大多数人都没有这种灵活性。

But it's very clear that the height of the ceiling of the visual environment that we're in has a profound effect on the types of cognitive processes that we are able to engage.

但很明显，我们所处的视觉环境的天花板高度对我们能够参与的认知过程类型有着深远的影响。

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空白，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。

Right now, AG1 is giving away six free sample packs of AGZ, which is AG1's new sleep formula, which by the way, is fantastic.

现在，AG1 正在免费赠送六包 AGZ 样品包，这是 AG1 的新睡眠配方，顺便说一句，非常棒。

It's the only sleep supplement I take.

这是我唯一服用的睡眠补充剂。

It eliminates the need for all these pills, and my sleep has never been better.

它消除了对所有这些药物的需要，而且我的睡眠从未如此好过。

The special offer gives you six free samples of that AGZ, as well as three AG1 travel packs and a bottle of vitamin D3 K2 with your first subscription.

特别优惠为您提供 6 个 AGZ 的免费样品，以及 3 个 AG1 旅行包和一瓶维生素 D3 K2。

Just go to drinkag1.com/huberman to get started.

只需访问 Drinkag1.com/huberman 即可开始。

Now I'd like to shift our attention to the auditory environment or the noise in the room or the music in the room or the music or noise in the headphones, because it turns out that there is a lot of quality scientific data out there that speaks to whether or not listening to particular sounds can enhance our cognition, and indeed, the answer is yes, but there are very particular types of things to listen to under very particular types of conditions that allow one to do that.

现在我想把我们的注意力转移到听觉环境、房间里的噪音、房间里的音乐、耳机里的音乐或噪音上，因为事实证明，有很多高质量的科学数据表明，听特定的声音是否可以增强我们的认知，事实上，答案是肯定的，但在非常特定的条件下，有一些非常特定类型的东西可以让人们做到这一点。

If you look across the literature for studies that Involve complete silence or white noise or binaural beats or music or classical music or rock and roll.

如果你浏览文献，寻找涉及完全沉默、白噪音、双耳节拍、音乐、古典音乐或摇滚乐的研究。

You can find results to support any type of environment as being more beneficial.

您可以找到支持任何类型的环境的结果，因为它们更有益。

However, as we'll talk about in a moment, there are a few types of environments to really avoid and a few types of sounds that really can enhance the cognition and your ability to focus in your workspace environment across the board, that really seem to work for all people.

然而，正如我们稍后将讨论的，有几种类型的环境需要真正避免，而有几种类型的声音确实可以增强认知能力和您全面关注工作环境的能力，这似乎确实适合所有人。

Let's talk about background noise to avoid.

让我们谈谈要避免的背景噪音。

And here we're talking about background noise to avoid because it actually can cause some pretty severe deficits in cognition.

在这里，我们讨论的是要避免的背景噪音，因为它实际上会导致一些相当严重的认知缺陷。

There's a paper, first author Jordan Love, cool name, last author Alexander Francis.

有一篇论文，第一作者乔丹·洛夫（Jordan Love），名字很酷，最后作者亚历山大·弗朗西斯（Alexander Francis）。

The title of the paper has to do with psychophysiological responses to potentially annoying heating, ventilation, and air conditioning noise during mentally demanding work, which is a mouthful.

这篇论文的标题是关于在脑力劳动中对潜在烦人的供暖、通风和空调噪音的心理生理反应，这是一个拗口的话题。

But basically, what this paper identifies is a large data set in which workplace and environmental noise, mostly the humming of air conditioners that's very loud or the humming of heaters that's very loud and ongoing, just incessant, doesn't let up, can really increase mental fatigue and can vastly decrease cognitive performance.

但基本上，本文确定的是一个大型数据集，其中工作场所和环境噪音（主要是空调的嗡嗡声非常响亮，或者加热器的嗡嗡声非常响亮且持续不断，不间断）确实会增加精神疲劳，并大大降低认知能力。

I think we've all experienced that.

我想我们都经历过这一点。

When you're in a room and there's some ongoing background noise and all of a sudden it stops and you just feel this enormous relief.

当你在一个房间里，周围有一些持续的背景噪音，突然它停止了，你就会感到巨大的解脱。

So does that mean that we shouldn't listen to white noise or pink noise or brown noise while we're working?

那么这是否意味着我们在工作时不应该听白噪音、粉红噪音或棕色噪音？

Certainly, a lot of people do.

当然，很多人都这样做。

In fact, if you want to know what white noise, pink noise, and brown noise are, they're just different constellations of auditory frequencies that are played together.

事实上，如果您想知道白噪声、粉红噪声和棕色噪声是什么，它们只是一起播放的不同听觉频率星座。

Brown noise has others.

布朗噪声还有其他的。

It has different frequencies that are included at higher amplitude, et cetera.

它具有不同的频率，包括较高的振幅，等等。

You can look this stuff up on YouTube if you want.

如果需要，您可以在 YouTube 上查找这些内容。

You just put brown noise.

你只需添加棕色噪音。

None of it sounds terrific.

这些听起来都不是很棒。

It doesn't sound like music.

听起来不像音乐。

It's literally just noise, mixed frequencies in no particular arrangement.

它实际上只是噪声，没有特定排列的混合频率。

There is some evidence that playing white noise in the background or on headphones or pink noise or brown noise can facilitate cognition, but it's mainly through an increase in this overall alertness as a consequence of areas like locus coeruleus and other brain stem areas that are associated with autonomic arousal from that noise.

有一些证据表明，在背景中或在耳机上播放白噪声、粉红噪声或棕色噪声可以促进认知，但这主要是通过与蓝斑和其他脑干区域等与该噪声的自主神经唤醒相关的区域来提高整体警觉性来实现的。

There's really no reason to suspect, however, that those particular patterns of noise are going to optimize particular mental functions.

然而，确实没有理由怀疑这些特定的噪音模式会优化特定的心理功能。

So what I'd like to turn to next are particular patterns of sounds that indeed have been shown in peer-reviewed studies to optimize certain types of mental processing, because you can incorporate these into your optimized workspace environment through headphones or through speakers, whatever mechanism that you want, in order to get more out of your work efforts.

因此，接下来我想谈谈特定的声音模式，这些模式确实已在同行评审的研究中显示出来，可以优化某些类型的心理处理，因为您可以通过耳机或扬声器（无论您想要什么机制）将这些声音融入到优化的工作环境中，以便从您的工作中获得更多收益。

If you were to search for apps or go online and try and find sounds that can improve thinking or change your emotions, you're generally going to find three types.

如果您要搜索应用程序或上网并尝试寻找可以改善思维或改变情绪的声音，您通常会找到三种类型。

One are called isochronic tones.

一种称为等时音。

These are tones usually of a common frequency.

这些音调通常具有共同的频率。

So it might be a beep and then a pause and then a beep of the same frequency, and then a beep.

因此，可能会发出一声嘟嘟声，然后暂停，然后是相同频率的嘟嘟声，然后是嘟嘟声。

Forgive my terrible beeping.

请原谅我可怕的嘟嘟声。

I don't know what good beeping would sound like.

我不知道美妙的嘟嘟声听起来是什么样子。

But contrast isochronic tones with monaural beats.

但将等时音调与单声道节拍进行对比。

Monaural beats would be repetitive, almost percussive like beats delivered to just one ear.

单耳节拍是重复的，几乎是敲击性的，就像只传递到一只耳朵的节拍一样。

Tun, tun, tun, tun, tu, tu, tu, tu, tu, tu, tu.

敦，敦，敦，敦，图，图，图，图，图，图，图。

This kind of thing.

这种事。

Okay?

好的？

You can find apps that can deliver monaural beats.

您可以找到可以提供单声道节拍的应用程序。

You can find also apps that deliver so-called binaural beats.

您还可以找到提供所谓双耳节拍的应用程序。

You can also find YouTube scripts or channels that will deliver binaural beats.

您还可以找到可提供双耳节拍的 YouTube 脚本或频道。

Binaural beats, as the name suggests, are beats delivered to the two ears.

双耳节拍，顾名思义，是传递到两只耳朵的节拍。

One pattern of kind of percussive beat to one ear and a different pattern, or at least a pattern that's out of phase, that's not synchronized, delivered to the other ear.

一种敲击节奏的模式传递到一只耳朵，而另一种模式，或者至少是一种异相、不同步的模式，传递到另一只耳朵。

So on one ear you hear tu, tu, tu, tu, tu, and in the other ear, you've got dun, dun, dun.

因此，在一只耳朵上，您会听到“tu”、“tu”、“tu”、“tu”、“tu”，而在另一只耳朵中，您会听到“dun”、“dun”、“dun”。

And what happens is because of the way that the auditory system converges in the brain stem and generates what are called interaural time differences, I'll explain what that means in a moment.

发生这种情况是因为听觉系统在脑干中汇聚并产生所谓的耳间时间差，我稍后会解释这意味着什么。

Interaural time differences, the difference between the two patterns of beats that are heard by each of the two different ears, leads to a third pattern that the brain entrains to and kind of maps onto and generates particular types of brain waves.

耳间时间差异，即两个不同耳朵听到的两种节拍模式之间的差异，导致大脑引入第三种模式，并映射到并生成特定类型的脑电波。

Okay?

好的？

So without going into a lot of detail, interaural time differences are the ways in which if you were to hear something off to your right, like I just snapped my finger just to the right of my right ear, that a signal arrives in my right ear before that sound signal, those sound waves arrive in my left ear.

因此，无需详细说明，耳间时间差异是指如果您听到右侧的声音，就像我刚刚在右耳右侧打响指一样，信号在声音信号之前到达我的右耳，这些声波到达我的左耳。

So there's an interaural between ears time difference, and there's a brain stem area in which signals from one ear and signals from the other ear converge, and there's literally a math done by your nervous system that says, "This signal arrived before the other signal."

因此，两耳之间存在耳间时间差，并且存在一个脑干区域，其中一只耳朵的信号和另一只耳朵的信号会聚，并且您的神经系统实际上进行了数学运算，表示“该信号在另一个信号之前到达”。

And the difference between those signals is the interaural time difference.

这些信号之间的差异就是耳间时间差。

Binaural beats have been generated in ways that create a particular pattern of interaural time differences that then cascades up to the rest of the brain and puts the forebrain and other areas of the brain that are involved in cognition and action into a particular rhythm.

双耳节拍的产生方式是创造一种特定的耳间时间差模式，然后级联到大脑的其他部分，并将前脑和大脑中涉及认知和行动的其他区域置于特定的节奏中。

And some of the rhythms or waves of brain activity are ones that you may have heard of, things like alpha waves or theta waves or gamma waves.

您可能听说过一些大脑活动的节律或波，例如 α 波、θ 波或伽马波。

If you look across the board at the studies of binaural beats and you ask what sorts of binaural beats appear to be useful for people to enhance their brain function for particular kinds of tasks, we arrive at some very interesting answers.

如果你全面审视双耳节拍的研究，并询问哪种双耳节拍似乎对人们增强大脑功能以完成特定类型的任务有用，我们会得到一些非常有趣的答案。

So we'll review what those are now.

因此，我们现在将回顾一下这些内容。

The frequency of binaural beats that appears to bring about improved cognitive functioning at the level of memory, improved reaction times, and improved verbal recall seems to be 40 hertz.

双耳节拍的频率似乎为 40 赫兹，可以改善记忆水平的认知功能、改善反应时间和改善言语记忆。

You might try listening to binaural beats for about 30 minutes while doing something else, and then maybe eating lunch or something of that sort, or taking a walk, and then going into the work bout.

您可以尝试听双耳节拍大约 30 分钟，同时做其他事情，然后吃午餐或类似的东西，或者散步，然后开始锻炼。

Because remember, the moment that you start listening to these binaural beats, the brain doesn't immediately switch into a particular pattern of oscillation or brainwaves.

因为请记住，当您开始聆听这些双耳节拍时，大脑不会立即切换到特定的振荡或脑电波模式。

It takes some time.

这需要一些时间。

So again, 40 hertz binaural beats, many, many apps, many YouTube scripts out there, probably other resources for binaural beats.

再说一次，40 赫兹双耳节拍、很多很多应用程序、很多 YouTube 脚本，可能还有其他双耳节拍资源。

Hopefully zero cost, so you can access those without any need to shell out any money.

希望零成本，这样你就可以访问这些而不需要花任何钱。

Some of you out there might be craving a little bit more mechanism by which binaural beats can influence things like focus or reduced reaction time.

你们中的一些人可能渴望更多的机制，通过双耳节拍可以影响注意力或减少反应时间等事情。

This has actually been explored.

这实际上已经被探索过。

This 40 hertz binaural beats pattern It seems to have an effect on what's called striatal dopamine.

这种 40 赫兹的双耳节拍模式似乎对所谓的纹状体多巴胺有影响。

That dopamine release leads to heightened levels of motivation and focus.

多巴胺的释放会提高动力和注意力。

Why motivation and focus?

为什么要激励和专注？

Well, dopamine is actually the substrate by which epinephrine is made.

嗯，多巴胺实际上是制造肾上腺素的底物。

Dopamine, the molecule, is actually converted into epinephrine, adrenaline, and they work together like close cousins, dopamine and epinephrine, in order to put us on a path of movement, or if we are doing work, of mental movement toward a goal.

多巴胺这种分子实际上会转化为肾上腺素和肾上腺素，它们像近亲一样一起工作，多巴胺和肾上腺素，以便让我们走上一条运动之路，或者如果我们正在做工作，那就让我们的精神运动朝着目标迈进。

So that's a little bit of mechanistic meat to explain at least part of the reason why 40 hertz binaural beats can enhance our focus, reduce our reaction times, and improve indeed learning and memory.

因此，这至少可以部分解释为什么 40 赫兹双耳节拍可以增强我们的注意力，减少我们的反应时间，并确实改善学习和记忆。

I'd like to take a quick break and acknowledge one of our sponsors, ROKA.

我想稍微休息一下并感谢我们的赞助商之一 ROKA。

ROKA makes eyeglasses and sunglasses that are the absolute highest quality.

ROKA 生产绝对最高品质的眼镜和太阳镜。

I'm excited to share that ROKA and I recently teamed up to create a new pair of red lens glasses.

我很高兴与大家分享，我和 ROKA 最近联手打造了一副新的红色镜片眼镜。

These red lens glasses are meant to be worn in the evening after the sun goes down.

这些红色镜片的眼镜适合在晚上太阳落山后佩戴。

They filter out short wavelength light that comes from screens and from LED lights, which are the most common indoor lighting nowadays.

它们过滤掉来自屏幕和 LED 灯的短波长光，这是当今最常见的室内照明。

I want to emphasize ROKA red lens glasses are not traditional blue blockers.

我想强调的是，ROKA 红色镜片眼镜不是传统的防蓝光眼镜。

They do filter out blue light, but they filter out a lot more than just blue light.

它们确实过滤掉蓝光，但它们过滤的不仅仅是蓝光。

In fact, they filter out the full range of short wavelength light that suppresses the hormone melatonin.

事实上，它们会过滤掉所有抑制褪黑激素的短波长光。

By the way, you want melatonin high in the evening and at night.

顺便说一句，您需要在傍晚和夜间获得高浓度的褪黑激素。

Makes it easy to fall and stay asleep.

让人很容易入睡并保持睡眠状态。

And those short wavelengths trigger increases in cortisol.

这些短波长会引发皮质醇的增加。

Increases in cortisol are great in the early part of the day, but you do not want increases in cortisol in the evening and at night.

一天中的早些时候，皮质醇会大量增加，但您不希望傍晚和晚上皮质醇会增加。

These ROKA red lens glasses ensure normal, healthy increases in melatonin and that your cortisol levels stay low, which is again, what you want in the evening and at night.

这些 ROKA 红色镜片眼镜可确保褪黑激素正常、健康地增加，并使您的皮质醇水平保持在较低水平，这也是您在晚上和晚上想要的。

In doing so, these ROKA red lens glasses really help you calm down and improve your transition to sleep.

通过这样做，这些 ROKA 红色镜片眼镜确实可以帮助您平静下来并改善您的睡眠过渡。

If you'd like to try ROKA, go to roka.com.

如果您想尝试 ROKA，请访问 roka.com。

That's R-O-K-A dot com and enter the code Huberman to save 20% off your first order.

这是 R-O-K-A . com，输入代码 Huberman 即可在首次订单时节省 20%。

Again, that's roka.com and enter the code Huberman at checkout.

同样，这是 roka.com，并在结账时输入代码 Huberman。

Next, I'd like to talk about two aspects of optimizing workspace that will come up at some point in your work or school life.

接下来，我想谈谈优化工作空间的两个方面，这些方面将在您的工作或学校生活中的某个时刻出现。

The first one is interruptions.

第一个是干扰。

There's a simple method that I learned from my graduate advisor that works very, very well.

我从我的研究生导师那里学到了一个非常非常有效的简单方法。

What she would do was if I came by and asked a question, or if anyone came by and asked a question, she would acknowledge their presence but would not shift her body toward them.

她会做的是，如果我过来问问题，或者如果有人过来问问题，她会承认他们的存在，但不会将身体转向他们。

So she purposely did not position her computer facing the door, which I think is a deadly, or I should say deadly to focus way of positioning your workspace.

因此，她故意没有将计算机放置在面向门的位置，我认为这是一种致命的，或者我应该说对于集中放置工作空间的方式来说是致命的。

So her computer was facing the wall.

所以她的电脑是面向墙壁的。

The door was perpendicular to that, and I would come by and I'd say, "I have a question." And she would say, "Yes," so she would acknowledge my presence, but she wouldn't actually orient her body toward me, which told me that this conversation was not going to last very long.

门与门垂直，我走过来时会说：“我有一个问题。”她会说“是的”，这样她就会承认我的存在，但她实际上不会将身体朝向我，这告诉我这次谈话不会持续很长时间。

And no matter how long I stood there or what I asked, she would never orient toward me, which generally kept these conversations very, very short.

无论我站在那里多久或问什么，她都永远不会面向我，这通常使这些谈话变得非常非常简短。

The other approach, which I confess, colleagues of mine have used before, not necessarily at Stanford, but elsewhere, is to simply say no to everything that somebody requests or comes by.

我承认，我的同事以前使用过另一种方法（不一定是在斯坦福大学，而是在其他地方），就是简单地对某人要求或得到的一切说“不”。

So if someone would knock on the door, they would just shout, "No," through the door.

因此，如果有人敲门，他们只会隔着门喊“不”。

Or if someone would say, "Can I bother you for a second?" They would say, "No." Or if someone would say, "I have something I want to tell you," they would just say, "No."

或者如果有人说：“我可以打扰你一下吗？”他们会说：“不。”或者，如果有人说：“我有件事想告诉你”，他们只会说：“不。”

And they would just continue doing this until the person went away.

他们会继续这样做，直到那个人离开。

That was actually very effective.

这实际上非常有效。

These were some of the most productive people I know.

这些是我认识的一些最有生产力的人。

Not always the kindest people, but some of them were very kind.

并不总是最善良的人，但他们中的一些人非常善良。

So is it better to sit or is it better to stand when doing work, at least as it relates to focus and productivity?

那么，工作时是坐着更好还是站着更好，至少因为这与注意力和生产力有关？

And the answer is both.

答案是两者兼而有之。

There have been a number of systematic studies exploring what are called sit-stand desks.

已经有许多系统研究探索所谓的坐站两用办公桌。

So these are desks that can be set to a height that makes standing the best practice, and then they can be lowered to a height that makes sitting the best practice or the easiest practice, I should say.

因此，我应该说，这些桌子可以设置到使站立成为最佳练习的高度，然后可以降低到使坐着成为最佳练习或最简单练习的高度。

And it turns out that just sitting is terrible for us, okay?

事实证明，仅仅坐着对我们来说很糟糕，好吗？

And there's an enormous number of studies out there that point to the fact that people who sit for five or six or seven hours a day doing work have all sorts of issues related to sleep, neck pain, cognition suffers, there are a number of cardiovascular effects, even digestion.

大量研究表明，每天坐着工作五、六、七个小时的人会出现各种与睡眠、颈部疼痛、认知能力下降有关的问题，还会对心血管甚至消化系统产生影响。

There may even actually be some almost pressure effects on the pelvic floor and things of that sort, depending on the chairs that one uses.

实际上甚至可能对骨盆底和类似的东西产生一些几乎压力的影响，这取决于人们使用的椅子。

But that people who stand are in a slightly better situation where many of those health metrics improve, but that people that do a combination of sitting and standing at the same desk throughout the day or move from one desk to another, if they don't have a combination sit-stand desk, that's going to be best.

但是，站立的人的情况稍好一些，其中许多健康指标都得到了改善，但整天在同一张桌子上坐和站的人，或者从一张桌子移动到另一张桌子的人，如果他们没有坐站组合办公桌，那将是最好的。

Now, what's interesting, if you look at the scientific literature, is that people who decreased their sitting time by about half each day showed incredibly significant effects on reduced neck and shoulder pain, increase in subjective health, vitality in work-related environments, and perhaps most importantly for sake of today's discussion, improvement in cognitive conditioning and the ability to embrace new tasks and cognitive performance.

现在，有趣的是，如果你看一下科学文献，就会发现，每天将坐时间减少一半左右的人，对减少颈部和肩部疼痛、增强主观健康、工作相关环境中的活力，以及也许最重要的是，为了今天的讨论，改善认知调节以及接受新任务和认知表现的能力，表现出令人难以置信的显着效果。

What happens if we just stand?

如果我们只是站着会发生什么？

Well, that can also generate some postural issues in terms of stabilization and fatigue.

嗯，这也会产生一些稳定性和疲劳方面的姿势问题。

That said, most everybody, at least in the US, is not getting sufficient cardiovascular exercise or movement throughout the day, and standing at one's desk can improve some of those health metrics and again can improve productivity, probably because of those postural effects that I talked about earlier.

也就是说，大多数人，至少在美国，全天都没有得到足够的心血管锻炼或运动，而站在办公桌前可以改善其中一些健康指标，并再次可以提高生产力，可能是因为我之前谈到的那些姿势影响。

I have to say, after now about 10 years of working at a sit-stand desk, I find I can't sit for too long before I want to stand, and my standing bouts can be anywhere from 30 minutes to two hours, although two hours would be a little bit long, and then I catch myself kind of leaning on the desk off to the side.

我不得不说，在坐站两用办公桌上工作了大约10年之后，我发现我在想站起来之前不能坐太久，我的站立时间可以是30分钟到两个小时，尽管两个小时有点长，然后我发现自己有点靠在桌子上。

So again, the idea is to stand but not be leaning on the desk.

同样，我们的想法是站立但不要靠在桌子上。

Obviously, if you're typing or you're writing, there'll be some leaning involved, but that's what the literature support.

显然，如果您正在打字或正在写作，就会涉及到一些倾向，但这就是文献所支持的。

So we've been discussing workspace optimization with the understanding that you're not always going to work in the same place every day.

因此，我们一直在讨论工作空间优化，但我们知道您并不总是每天在同一个地方工作。

What I've tried to do is give you a set of high potency tools that can improve your focus and cognition and to place that within a framework for particular kinds of work.

我试图做的是为您提供一套高效的工具，可以提高您的注意力和认知能力，并将其置于特定类型工作的框架内。

Let's just review some of the basic elements of what we've covered today.

让我们回顾一下今天介绍的一些基本要素。

First of all In the first part of your day, that zero to nine hours after waking, you want bright lights, especially overhead lights, as bright as you can keep them without feeling uncomfortable, or certainly not without feeling any pain in your eyes or elsewhere in your body.

首先，在一天的第一部分，即醒来后的零到九个小时，您需要明亮的灯光，尤其是头顶上的灯光，尽可能明亮而不感到不舒服，或者当然不能不感到眼睛或身体其他部位有任何疼痛。

Bright lights will make for the maximum state of alertness.

明亮的灯光将使人处于最大的警觉状态。

And if you can, try and place whatever it is you're focusing on at least at nose level or above.

如果可以的话，尝试将您关注的任何事物至少放在鼻子水平或以上。

Try and avoid reclining.

尽量避免倾斜。

Try and stand for at least half of your workday.

尝试至少在工作日的一半时间里站立。

That's a good goal, and it may take some time to work up to that goal.

这是一个很好的目标，但实现该目标可能需要一些时间。

In addition, if you're going to use sound as a stimulus for increasing focus and alertness, try and avoid exposure to white noise, pink noise, or brown noise for extended periods of time, for more than an hour or so.

此外，如果您打算使用声音作为刺激来提高注意力和警觉性，请尽量避免长时间接触白噪声、粉红噪声或棕色噪声，超过一个小时左右。

That might actually be damaging to the auditory system, and at the very least, is kind of stressful, even though you might not notice it.

这实际上可能会损害听觉系统，并且至少会带来某种压力，即使您可能没有注意到。

It's kind of a background level of anxiety and stress that is not going to serve you well.

这是一种背景水平的焦虑和压力，对你没有好处。

Rather, if you're going to pursue particular types of sound frequencies, consider using 40 hertz binaural beats.

相反，如果您要追求特定类型的声音频率，请考虑使用 40 赫兹双耳节拍。

Not monaural beats, but 40 hertz binaural beats done during a particular work bout or for 30 minutes prior to that work bout.

不是单耳节拍，而是在特定训练期间或该训练之前 30 分钟内进行的 40 赫兹双耳节拍。

I would not rely on binaural beats all the time, every day.

我不会每天都一直依赖双耳节拍。

I think that could cause them to lose their potency just because of the way the auditory system attenuates.

我认为这可能会导致它们因为听觉系统衰减的方式而失去效力。

Some other things that you could do in order to improve your workplace performance would be to consider the cathedral effect.

为了提高工作场所绩效，您可以做的其他一些事情是考虑大教堂效应。

If you're going to do analytic work for any part of the day, phase one or phase two as I described them, but really in any time of day, that detailed analytic work for which there is a correct answer, then try and get into an environment with a relatively low ceiling.

如果您要在一天中的任何时间（如我所描述的第一阶段或第二阶段）进行分析工作，但实际上是在一天中的任何时间进行有正确答案的详细分析工作，那么请尝试进入天花板相对较低的环境。

If you don't have access to a low ceiling environment, you might consider using a brimmed hat or even a hoodie, or even just facing down or even putting your hand above your eyes, as you will, at the level of your eyebrows.

如果您无法进入低天花板环境，您可以考虑使用有檐帽子甚至连帽衫，甚至只是面朝下，甚至将手放在眼睛上方（如您所愿），与眉毛齐平。

In contrast, if you're interested in doing brainstorming, creative work, you're writing new things, you're creating new things of any kind, artwork, consider getting into a high ceiling or no ceiling environment.

相反，如果你对头脑风暴、创造性工作感兴趣，你正在写新东西，你正在创造任何类型的新东西，艺术品，请考虑进入高天花板或无天花板的环境。

Or if you're wearing a brimmed hat or you're wearing a hoodie, maybe peel that back.

或者，如果您戴着有檐帽子或穿着连帽衫，则可以将其脱掉。

Now, of course, there are an enormous number of other things that you can do to improve work performance and productivity, and I've talked about those in previous episodes, in particular in the episode on focus and the episode on motivation.

当然，现在您可以做很多其他事情来提高工作绩效和生产力，我在之前的剧集中已经讨论过这些事情，特别是在关于专注的剧集和关于动机的剧集中。

There are supplements you can take that can increase dopamine, for instance.

例如，您可以服用一些可以增加多巴胺的补充剂。

There are tools that you can use to increase your focus.

您可以使用一些工具来提高注意力。

For instance, focusing your visual attention on one location for 30 to 60 seconds prior to entering a focused work bout.

例如，在进入一场集中训练之前，将视觉注意力集中在一个位置 30 到 60 秒。

I do want to acknowledge again the fact that I realize people are showing up to this challenge of workspace optimization with different budgets, with different constraints.

我确实想再次承认这样一个事实，即我意识到人们正在以不同的预算和不同的限制来应对工作空间优化的挑战。

Some people have kids at home.

有些人家里有孩子。

There are a lot of interruptions.

有很多中断。

Some people do not.

有些人则不然。

Nonetheless, I hope that the information I was able to provide today will allow you to make subtle or maybe even drastic rearrangements in your workspace environment.

尽管如此，我希望我今天提供的信息能够让您对工作环境进行微妙甚至彻底的重新安排。

There's one other point related to that that I did not cover and that I'd like to cover just briefly, which is that there's nothing to say that you have to always work in the same location all the time.

还有一点与此相关，我没有提及，我想简单地提及一下，那就是没有什么可说的，你必须始终在同一个地点工作。

You can move from house to cafe if that works for you.

如果适合的话，您可以从家里搬到咖啡馆。

You can move from office to home.

您可以从办公室搬到家里。

You can also move from different locations within your home.

您还可以从家中的不同位置搬家。

Once again, thank you for joining me for this discussion about the science and peer-reviewed literature on workspace optimization.

再次感谢您与我一起参与有关工作空间优化的科学和同行评审文献的讨论。

I hope some, if not all, of the tools will be beneficial for you.

我希望这些工具中的一些（如果不是全部）对您有益。

And as always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。

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条款适用。

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