Essentials: The Science of Making & Breaking Habits
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 habits.
今天，我们谈论的都是习惯。
In particular, we're going to discuss the biology of habit formation and the biology of how we break habits.
特别是，我们将讨论习惯形成的生物学和我们如何打破习惯的生物学。
Habits are things that our nervous system learned, but not always consciously.
习惯是我们的神经系统习得的东西，但并不总是有意识的。
Sometimes we develop habits that we're not even aware of until they become a problem, or maybe they serve us well.
有时，我们养成了一些习惯，但我们甚至没有意识到，直到它们成为问题，或者它们可能对我们有好处。
Who knows?
谁知道？
But the fact of the matter is that habits are a big part of who we are.
但事实是，习惯是我们的一个重要组成部分。
In fact, it's estimated that up to 70% of our waking behavior is made up of habitual behavior.
事实上，据估计，我们清醒时的行为中有高达 70% 是由习惯行为组成的。
So if habits are largely learned, consciously or unconsciously, we have to ask ourselves, what is learning?
因此，如果习惯很大程度上是有意识或无意识地习得的，我们就必须问自己，什么是学习？
Well, learning is neuroplasticity.
嗯，学习是神经可塑性。
Neuroplasticity is simply the process by which our nervous system changes in response to experience.
神经可塑性只是我们的神经系统根据经验而变化的过程。
But at the end of the day, neuroplasticity is about forming new neural circuits, new pathways by which certain habits are likely to occur and other ones are less likely to occur.
但归根结底，神经可塑性是关于形成新的神经回路、新的途径，通过这些新的途径，某些习惯可能会发生，而另一些习惯则不太可能发生。
As many of you are well aware, there are popular books about habits, and there's a whole psychological literature about habits.
正如你们许多人都清楚的那样，有一些关于习惯的流行书籍，还有一整套关于习惯的心理学文献。
And those two areas point to some very interesting aspects of habits that I think are worth mentioning.
这两个领域指出了我认为值得一提的习惯的一些非常有趣的方面。
First of all is this notion of immediate goal-based habits versus identity-based habits.
首先是基于直接目标的习惯与基于身份的习惯的概念。
Immediate goal-based habits are going to be habits that are designed to bring you a specific outcome as you do them, so each and every time you do them.
基于目标的即时习惯将是旨在为您带来特定结果的习惯，因此每次您这样做时都是如此。
So maybe you're somebody that wants to get more of zone two cardio, for instance.
例如，也许您想要更多地进行第二区有氧运动。
That would be an immediate goal-based habit.
这将是一个基于目标的直接习惯。
If your goal is to get that cardio maybe four times a week, every time you do it, you could check off a little box and you'd say, "Okay, I did it." You met the goal.
如果你的目标是每周进行四次有氧运动，那么每次你这样做时，你都可以勾选一个小方框，然后你会说：“好吧，我做到了。”你达到了目标。
That is different than so-called identity-based habits, where there's a larger overarching theme to the habit, where you're trying to become, quote unquote, "a fit person," or you're somebody who wants to be an athlete or something of that sort.
这与所谓的基于身份的习惯不同，后者的习惯有一个更大的总体主题，你试图成为，引用未引用的，“一个健康的人”，或者你是一个想成为一名运动员或类似的人。
It's where you start to attach some sort of larger picture about yourself or what it means for you to do that habit, where there's both the immediate goal, complete the exercise, complete the session or whatever it is, check off that box, but that you're linking it to some sort of larger goal.
在这里，你开始附加一些关于你自己的更大的图景，或者对你来说养成这种习惯意味着什么，其中既有直接的目标，完成练习，完成课程或其他什么，勾选那个框，但你将它与某种更大的目标联系起来。
Another thing that you'll hear out there in the literature is that it takes 21 days to form a habit.
您会在文献中听到的另一件事是，养成习惯需要 21 天。
Some people say 18, some people say 21, some people say 30 days, some people say 60 days.
有人说18天，有人说21天，有人说30天，有人说60天。
So which one is it?
那么是哪一个呢？
Does it depend on the habit that one is trying to form, or does it depend on the person that's trying to form the habit?
它取决于一个人试图养成的习惯，还是取决于试图养成习惯的人？
Well, it turns out that there's excellent peer-reviewed data on this.
事实证明，这方面有很好的同行评审数据。
There's a study published in 2010, first author Lally, L-A-L-L-Y.
2010 年发表了一项研究，第一作者 Lally，L-A-L-L-Y。
This study found that for the same habit to be formed, it can take anywhere from 18 days to as many as 254 days for different individuals to form that habit.
这项研究发现，要养成同一个习惯，不同的人可能需要 18 天到 254 天不等的时间才能形成。
So for those of you listening, some of you might be thinking, "I can't believe that it would take some people 254 days to get into that habit." But as I said, people are highly variable, and if you can't form one habit easily, it doesn't mean that you can't form other habits easily.
因此，对于你们中的一些人来说，你们中的一些人可能会想，“我不敢相信有些人需要 254 天才能养成这个习惯。”但正如我所说，人的变化很大，如果你不能轻易养成一种习惯，并不意味着你不能轻易养成其他习惯。
The mystery of why certain people can form certain habits more easily than others probably has something to do with how well people manage what's called limbic friction.
为什么某些人比其他人更容易形成某些习惯，这一谜团可能与人们处理边缘摩擦的能力有关。
Now, limbic friction is not a term that you're going to find in the formal neurobiological literature or even psychological literature.
现在，边缘摩擦并不是你在正式的神经生物学文献甚至心理学文献中找到的术语。
It's frankly a term that I coined to encompass a number of different pieces of the psychology and neuroscience literature.
坦率地说，这是我创造的一个术语，涵盖了心理学和神经科学文献中的许多不同部分。
Limbic friction is a shorthand way that I use to describe the strain that's required in order to overcome one of two states within your body.
边缘摩擦是一种简写方式，我用它来描述克服体内两种状态之一所需的压力。
One state is one of anxiousness, where you're really anxious, and therefore you can't calm down, you can't relax, and therefore you can't engage in some particular activity or thought pattern that you would like.
一种状态是焦虑，你真的很焦虑，因此你无法冷静下来，你无法放松，因此你无法从事某些你想要的特定活动或思维模式。
The other state is one in which you're feeling too tired or lazy or not motivated.
另一种状态是你感到太累、太懒或没有动力。
Both of those states, feeling too alert and too calm, if you will, relate to the function of the so-called autonomic nervous system, a set of neurons and hormones and chemicals in your brain and body that act as sort of a seesaw.
如果你愿意的话，这两种状态，感觉过于警觉和过于平静，都与所谓的自主神经系统的功能有关，自主神经系统是大脑和身体中的一组神经元、激素和化学物质，起着跷跷板的作用。
You're either alert or calm.
你要么警觉，要么冷静。
You're either asleep or stressed.
你要么睡着了，要么压力很大。
Those two states are not compatible with one another.
这两种状态彼此不兼容。
You've probably heard of wired and tired, but that's really once you've been very stressed for a long time to the point where you're exhausted.
您可能听说过“紧张”和“疲倦”，但这实际上是指您长时间处于压力很大以至于精疲力尽的情况下。
What does the autonomic nervous system have to do with any of this?
自主神经系统与这有什么关系？
Well, limbic friction is a phrase that can be used to describe how much effort, how much activation energy you need in order to engage in a particular behavior.
嗯，边缘摩擦这个短语可以用来描述你需要多少努力，多少激活能量才能参与特定的行为。
A lot of habit formation has to do with being in the right state of mind and being able to control your state of body and mind.
很多习惯的形成都与保持正确的心态以及能够控制自己的身心状态有关。
So as we march forward, what you're going to find is that this phrase or this term, limbic friction, is going to be a useful metric or way for you to touch in with yourself and address whether or not you are likely to be able to form a certain habit easily or whether or not it's going to be very challenging.
因此，当我们继续前进时，你会发现这个短语或术语“边缘摩擦”将成为你与自己接触的有用指标或方式，并确定你是否能够轻松地形成某种习惯，或者它是否会非常具有挑战性。
And I'm going to teach you a way to measure your degree of limbic friction.
我将教你一种测量边缘摩擦程度的方法。
That is, how much activation energy it will take in order for you to execute a new habit.
也就是说，你需要多少激活能量才能执行一个新习惯。
And I'm going to teach you how to measure your limbic friction and activation energy for how likely it is that you're going to be able to break a habit that you don't want to have.
我将教你如何测量你的边缘摩擦力和激活能，看看你有多大可能改掉你不想养成的习惯。
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 would like to try Eight Sleep, go to eightsleep.com/huberman to get $450 off the Pod 5 Ultra.
如果您想尝试八睡眠，请访问八睡眠.com/huberman，Pod 5 Ultra 可享受 450 美元优惠。
This is part of Eight Sleep's extended holiday sale, which goes from now until December 31st, 2025.
这是Eight Sleep 延长假期促销的一部分，促销期从即日起至 2025 年 12 月 31 日。
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 $450 now through December 31st, 2025.
同样，从现在到 2025 年 12 月 31 日，八睡眠.com/huberman 最多可节省 450 美元。
The other key concept for us to address that's really mainly found in the books and articles out there about habits is this notion of what I call linchpin habits.
我们要解决的另一个关键概念主要是在有关习惯的书籍和文章中找到的，我称之为关键习惯的概念。
Linchpin habits are certain habits that make a lot of other habits easier to execute.
关键习惯是使许多其他习惯更容易执行的某些习惯。
Now, the sorts of linchpin habits that I'm referring to are always going to be things that you enjoy doing.
现在，我所说的关键习惯总是你喜欢做的事情。
I'll just give you an example from my life.
我只给你举一个我生活中的例子。
I happen to like exercise, not all forms of exercise, but I happen to like resistance training and I happen to like running.
我碰巧喜欢运动，不是所有形式的运动，但我碰巧喜欢阻力训练，碰巧喜欢跑步。
And for reasons that I'll get into a little bit later, I place those activities typically early in the day because of the neurochemistry and the various types of hormones, et cetera, that are associated with performing those activities.
由于与执行这些活动相关的神经化学和各种类型的激素等，我通常将这些活动安排在一天的早些时候，稍后我将对此进行讨论。
But I really place those activities under the umbrella of what I call linchpin habits.
但我确实将这些活动置于我所谓的关键习惯的保护之下。
Why?
为什么？
Because those particular habits are easy to execute because I enjoy them, but they also make a lot of other habits easier to execute.
因为这些特定的习惯很容易执行，因为我喜欢它们，但它们也使许多其他习惯更容易执行。
Things like being alert for work, things like making sure that I get good sleep the night before, things like hydration, things like making sure that I eat the foods that are better for me than maybe some of the other foods that I would more reflexively reach to if I weren't doing that training.
比如工作时保持警惕，确保前一天晚上睡得好，补充水分，确保我吃的食物比其他一些食物更适合我，如果我不进行这项训练，我会更本能地吃这些食物。
So certain habits act as linchpins, meaning that they shift a lot of other things.
因此，某些习惯是关键，这意味着它们会改变很多其他事情。
They can control and bias the likelihood that, in this case, you or me, will perform other habits that are harder to access, that we have less of an affinity for.
他们可以控制和偏向这样的可能性：在这种情况下，你或我会养成其他更难养成、我们不太喜欢的习惯。
So again, there's three concepts that we need to include here.
同样，我们需要在这里包含三个概念。
We've got identity-based versus goal-based habits.
我们有基于身份的习惯和基于目标的习惯。
We've got the concept that different habits take different periods of time to adopt depending on the person and the habit, and that there are these, what I call linchpin habits, certain habits that make other habits easier to execute.
我们有一个概念，不同的习惯需要不同的时间来适应，具体取决于人和习惯，并且有这些，我称之为关键习惯，某些习惯可以使其他习惯更容易执行。
And those linchpin habits always are things that we enjoy doing.
这些关键习惯始终是我们喜欢做的事情。
So now I'd like to shift to thinking about a particular aspect of habits, and that's habit strength.
所以现在我想转向思考习惯的一个特定方面，那就是习惯强度。
Habit strength is measured by two main criteria.
习惯强度通过两个主要标准来衡量。
The first is how context-dependent a given habit is.
首先是特定习惯的环境依赖性。
So context dependence is if you go from one environment to the next, do you tend to do the same thing in the same way at the same time of day?
因此，上下文依赖是指如果您从一个环境转到下一个环境，您是否倾向于在一天的同一时间以相同的方式做相同的事情？
So for instance, brushing your teeth first thing in the morning, maybe some of you do that before breakfast, maybe some of you do that later, maybe some of you, like me, don't even eat breakfast.
举个例子，早上第一件事就是刷牙，也许有些人在早餐前刷牙，也许有些人稍后刷牙，也许有些人，像我一样，甚至不吃早餐。
But when I travel, I tend to brush my teeth at more or less the same time of day relative to when I wake up as I do when I'm at home.
但当我旅行时，我倾向于在一天中或多或少的同一时间刷牙，相对于我在家时起床的时间。
So it's context independent.
所以它是上下文无关的。
So it's a very strong habit, right?
所以这是一个非常强烈的习惯，对吧？
The other aspect of habit strength is how much limbic friction is required to perform that habit on a regular basis.
习惯强度的另一个方面是定期执行该习惯需要多少边缘摩擦。
This is extremely important because if you are in the process of building habits and consolidating those habits, then it's probably going to take more limbic friction to execute those habits.
这非常重要，因为如果您正在养成习惯并巩固这些习惯，那么可能需要更多的边缘摩擦来执行这些习惯。
So these two aspects, context dependence, whether or not you're likely to do the thing regardless of where you are, right?
所以这两个方面，上下文依赖，无论你在哪里，你是否有可能做这件事，对吧？
On travel, at home, on vacation, with people around, not people around, et cetera, and how much limbic friction is required to execute that habit will tell you whether or not that habit is deeply or just shallowly embedded within your nervous system.
在旅行时、在家里、在度假时、与周围的人在一起、不在周围的人等等，以及执行该习惯需要多少边缘摩擦会告诉你该习惯是否深深地或只是浅层地嵌入你的神经系统中。
The goal of any habit that we want to form is to get into what's called automaticity.
我们想要养成的任何习惯的目标都是进入所谓的自动化。
Automaticity is fancy language for the neural circuits can perform it automatically, and that's the ultimate place to be.
自动性是神经回路可以自动执行的奇特语言，这就是最终的目标。
So what I'd like to do is to take the scientific literature of how the nervous system learns and engages in neuroplasticity and apply that to habit formation, habit maintenance, and if so desired, how to break particular habits.
因此，我想做的就是利用有关神经系统如何学习和参与神经可塑性的科学文献，并将其应用于习惯的形成、习惯的维持，以及如果需要的话，如何打破特定的习惯。
I'd like to give you a particular tool that's gleaned from the research psychology literature.
我想为您提供一个从研究心理学文献中收集到的特殊工具。
I should mention that I learned about this from an excellent review article that's available online.
我应该提到的是，我是从网上一篇优秀的评论文章中了解到这一点的。
It's called "Psychology of Habit." The authors are Wendy Wood and Dennis Runger.
这就是所谓的“习惯心理学”。作者是温迪·伍德和丹尼斯·朗格。
This is published in Annual Review of Psychology.
该文章发表在《心理学年度评论》上。
They're talking about the various ways that habits form in the nervous system, and they mention with each repetition of a habit, small changes occur in the cognitive and neural mechanisms associated with procedural memory.
他们谈论的是习惯在神经系统中形成的各种方式，并且他们提到，每重复一个习惯，与程序记忆相关的认知和神经机制就会发生微小的变化。
Procedural memory is holding in mind the specific sequence of things that need to happen in order for a particular outcome to occur.
程序记忆记住了为了发生特定结果而需要发生的特定事件顺序。
Let's say I want to get into the habit of making myself or someone else in my household a cup of espresso every morning.
假设我想养成每天早上为自己或家里的其他人泡一杯浓缩咖啡的习惯。
I would actually think through each of those steps, walk into the kitchen, turn on the espresso machine, draw the espresso, walking through each of those steps from start to finish.
实际上，我会仔细考虑每一个步骤，走进厨房，打开浓缩咖啡机，提取浓缩咖啡，从头到尾完成每一个步骤。
It turns out just that simple mental exercise done once can shift people toward a much higher likelihood of performing that habit regularly, not just the first time, but as they continue out into the days and weeks that follow.
事实证明，进行一次简单的心理锻炼就能使人们更有可能定期养成这种习惯，不仅是第一次，而且在接下来的几天和几周内都会持续下去。
So this procedural stepping through of the steps of the recipe or the series of action steps that are involved in sitting down to study and writing for an hour or generating exercise, whatever it is the habit that you're trying to learn, when you're doing that exercise, it sets in motion the same neurons that are going to be required for the execution of that habit.
因此，这种逐步执行食谱步骤或一系列行动步骤的步骤涉及坐下来学习和写作一个小时或进行锻炼，无论您想要学习什么习惯，当您进行该锻炼时，它都会启动执行该习惯所需的相同神经元。
And so when you actually show up to perform that habit, it's as if the dominoes fall more easily.
因此，当你真正表现出这种习惯时，就好像多米诺骨牌更容易倒下一样。
It's a lower threshold, as we say, in order to get the habit to perform.
正如我们所说，为了养成习惯，这是一个较低的门槛。
So for those of you that just want to be more habitual about certain things, be able to perform certain things more reflexively that you would like in your life, simply take the time, do it once, maybe twice, and just sit down, close your eyes if you like, and just step through the procedure of what it's going to take in order to perform that habit.
因此，对于那些只想对某些事情变得更加习惯的人来说，能够更本能地执行您在生活中想要的某些事情，只需花时间，做一次，也许两次，然后坐下来，闭上眼睛（如果您愿意），然后逐步完成执行该习惯所需的步骤。
The psychology literature, as I mentioned, and also the neuroscience literature strongly supports the fact that it is going to make it far easier for you to adopt and maintain that habit.
正如我所提到的，心理学文献以及神经科学文献都强烈支持这样一个事实，即它将使您更容易养成并保持这种习惯。
So now I'd like to discuss a second, and what I think is perhaps the most powerful tool for being able to acquire and stick to new habits.
所以现在我想讨论第二个，我认为这可能是获得并坚持新习惯的最强大的工具。
The tool that I'm referring to is something called task bracketing.
我指的工具是任务分组。
We have in our brain a set of neural circuits that fall under the umbrella term of the basal ganglia.
我们的大脑中有一组神经回路，属于基底神经节的总称。
The basal ganglia are involved in action execution, meaning doing certain things, and action suppression, not doing certain things.
基底神经节参与行动执行，即做某些事情，以及行动抑制，即不做某些事情。
In the experimental realm, these are referred to as go, meaning do, or no go, don't do certain things.
在实验领域，这些被称为“go”，意思是“做”，或者“no go”，即不做某些事情。
So it turns out that there's an area of our basal ganglia called the dorsolateral striatum.
事实证明，我们的基底神经节中有一个区域称为背外侧纹状体。
It's very important for the establishment of behaviors that are associated with a habit, but not necessarily the habit itself.
这对于建立与习惯相关的行为非常重要，但不一定是习惯本身。
And beautiful studies in both animals and humans that record the electrical activity in the dorsolateral striatum find that the dorsolateral striatum is associated, meaning it becomes active, at the beginning of a particular habit and at the very end and after a particular habit.
对动物和人类进行的精彩研究记录了背外侧纹状体的电活动，发现背外侧纹状体是相关的，这意味着它在特定习惯的开始、最后和之后变得活跃。
Hence the phrase task bracketing.
因此出现了“任务包围”这个短语。
It brackets the habit.
它把习惯括起来。
Now, this is very important because task bracketing is what underlies whether or not a habit will be context dependent or not.
现在，这非常重要，因为任务分组是决定习惯是否依赖于上下文的基础。
Whether or not it will be strong and likely to occur even if we didn't get a good night's sleep the night before, even if we're feeling distracted, even if we are not feeling like doing something emotionally, or if we are completely overwhelmed by other events.
即使我们前一天晚上没有睡个好觉，即使我们感到心烦意乱，即使我们不想在情感上做某事，或者如果我们完全被其他事件压垮，它是否会很强烈并且可能发生。
If the neural circuits for task bracketing are deeply embedded in us, meaning they are very robust around a particular habit, well, then it's likely that we're going to go out for that zone two cardio no matter what, that we're going to brush our teeth no matter what.
如果用于任务包围的神经回路深深地嵌入我们体内，这意味着它们对于特定的习惯非常强大，那么无论如何我们都可能会出去进行第二区有氧运动，无论如何我们都会刷牙。
In fact, brushing our teeth is a pretty good example because for most people, even if you got a terrible night's sleep, even if everything in your life is going wrong, chances are, unless you're very depressed, if you're going to leave to work or even if you're not, that you're going to still carry out the behavior of brushing your teeth in the morning.
事实上，刷牙就是一个很好的例子，因为对于大多数人来说，即使你睡了一个糟糕的夜晚，即使你生活中的一切都出了问题，除非你非常沮丧，如果你要上班或者即使你不上班，你很可能仍然会在早上进行刷牙的行为，除非你非常沮丧。
I would hope so, actually.
事实上我希望如此。
But you are probably less likely to perform particular habits that are not what you deem as necessary.
但你可能不太可能养成那些你认为不必要的特定习惯。
But if you think about it, brushing your teeth, exercise, eating particular foods, maybe engaging socially in particular ways, you are the one that places any kind of value assessment on which ones are essential and which ones are negotiable.
但如果你想一想，刷牙、锻炼、吃特定的食物，也许以特定的方式参与社交活动，你就会对哪些是必不可少的、哪些是可以协商的进行任何形式的价值评估。
So task bracketing sets a neural imprint, a kind of a fingerprint in your brain of this thing has to happen at this particular time of day, so much so that it's reflexive.
因此，任务包围设置了一个神经印记，一种在你大脑中的指纹，表明这件事必须在一天中的这个特定时间发生，以至于它是反射性的。
And as we'll talk about in a moment, there's a way that you can build up task bracketing so that regardless of what it is you're trying to learn, there's a much higher probability that you're going to do that thing.
正如我们稍后将讨论的，有一种方法可以建立任务分组，这样无论您想学习什么，您执行该操作的可能性都会更高。
When I say learn, meaning let's say you're trying to acquire a habit that for you is really challenging.
当我说学习时，意思是说你正在努力养成一种对你来说确实具有挑战性的习惯。
Maybe it's that you're going to write for an hour a day on a book project that you've been thinking about, or you're going to work on mathematics, or you're going to do any sort of thing that for you, there's a lot of limbic friction.
也许你要每天花一个小时写一个你一直在思考的书籍项目，或者你要研究数学，或者你要做任何对你来说有很多边缘摩擦的事情。
While it is important to think about the sequence of events that would be required in order to engage in that behavior, that procedural memory visualization exercise we talked about before, that will help.
虽然考虑参与该行为所需的事件顺序很重要，但我们之前讨论过的程序性记忆可视化练习会有所帮助。
There is a way also that you can orient your nervous system toward this task bracketing process so that your nervous system is shifted or oriented towards the execution of a given habit.
还有一种方法可以让你的神经系统适应这个任务分组过程，这样你的神经系统就会转移或定向到执行给定的习惯。
So this is sort of like warming up your body to exercise.
所以这有点像为锻炼而热身。
When the dorsolateral striatum is engaged, your body and your brain are primed to execute a habit, and then you get to consciously insert which habit you want to perform.
当背外侧纹状体参与时，你的身体和大脑就准备好执行一个习惯，然后你就可以有意识地插入你想要执行的习惯。
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, I love the citrus flavor.
我喜欢覆盆子，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 drink L-M-N-T.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 Drink L-M-N-T.com/huberman），购买任何 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。
So in order to leverage the neural mechanisms of task bracketing, in order to increase the likelihood that you're going to perform a particular habit, I have to break it to you that one thing that you've probably heard over and over about habit formation is not true.
因此，为了利用任务分组的神经机制，为了增加你执行某种特定习惯的可能性，我必须向你解释一下，你可能一遍又一遍地听到的关于习惯形成的一件事是不正确的。
And what I'm referring to is this idea that if you are very specific about exactly when you're going to perform a particular habit, that you are more likely to perform that habit.
我指的是这样的想法：如果你非常明确地知道何时要养成某种习惯，那么你就更有可能养成这种习惯。
And while that is true in the short term, it is not true in the long term.
虽然这在短期内是正确的，但从长期来看却并非如此。
And the reason for that is that our nervous system tends to generate particular kinds of behaviors based not on time, but on our state, meaning what level of activation is taking place in our brain and body, how much focus we happen to have, how fatigued we are, how energized we are.
其原因是，我们的神经系统倾向于产生特定类型的行为，而不是基于时间，而是基于我们的状态，这意味着我们的大脑和身体的激活程度，我们的注意力集中程度，我们的疲劳程度，我们的活力程度。
So while schedules are important, it's not the specific time of day per se, that's going to allow you to get into a habit and form that habit and consolidate that habit.
因此，虽然日程安排很重要，但它本身并不是一天中的特定时间，而是可以让您养成习惯并形成该习惯并巩固该习惯。
Rather, it's the state that your brain and body are in that's important to anchor yourself to.
相反，你的大脑和身体所处的状态才是最重要的。
And so now I'm going to present a very straightforward, but neurobiologically grounded program by which you can insert particular types of habits that you want to perform at particular phases of the day, not times of day, but in particular phases of the day, because it turns out that particular phases of the day are associated with particular biological underpinnings, chemicals and neural circuits and so forth.
所以现在我将提出一个非常简单但以神经生物学为基础的程序，通过它你可以插入你想要在一天中的特定阶段执行的特定类型的习惯，而不是一天中的某个时间，而是一天中的特定阶段，因为事实证明，一天中的特定阶段与特定的生物基础、化学物质和神经回路等相关。
It involves dividing the 24 hour days into what I call three phases.
它将一天 24 小时分为三个阶段。
The first is phase one, which is zero to eight hours after waking up, approximately.
第一个是第一阶段，大约是醒来后零到八小时。
The second phase is the 9 to 14, maybe 15 hours after you wake up.
第二阶段是早上 9 点到 14 点，也许是起床后 15 小时。
And the third phase is 16 to 24 hours after waking up.
第三阶段是醒来后16至24小时。
So we've taken the 24-hour cycle.
所以我们采取了24小时循环。
We've carved it up into three phases, phase one, phase two, and phase three.
我们把它分为三个阶段，第一阶段、第二阶段、第三阶段。
Phase one, which again is zero to eight hours after waking, has a particular neurochemical signature.
第一阶段，也就是醒来后零到八小时，具有特定的神经化学特征。
Regardless of what you do, the neuromodulators norepinephrine as well as epinephrine, so that's noradrenaline and adrenaline, as well as the neuromodulator dopamine tend to be elevated during that first zero to eight hours after waking.
无论你做什么，神经调节剂去甲肾上腺素和肾上腺素，即去甲肾上腺素和肾上腺素，以及神经调节剂多巴胺在醒来后的前零到八小时内往往会升高。
Right, in that first phase, your whole system is action and focus oriented.
是的，在第一阶段，你的整个系统都是以行动和焦点为导向的。
And we know that when you are action and focus oriented, and because of the neurochemicals that are naturally released into your brain and body, that you will be more likely to overcome any limbic friction that stands in the way of performing particular habits.
我们知道，当您以行动和注意力为导向时，并且由于神经化学物质会自然释放到您的大脑和身体中，您将更有可能克服任何阻碍执行特定习惯的边缘摩擦。
So as you list out or think about the various habits that you'd like to adopt in your life, take the habits for which you know there's the highest degree of limbic friction.
因此，当您列出或思考生活中想要养成的各种习惯时，请选择您知道边缘摩擦程度最高的习惯。
They are the hardest for you to engage in.
它们对你来说是最难参与的。
They require the most activation energy, and put those in this zero to eight hours after waking.
他们需要最多的激活能量，并将这些激活能量放在醒来后的零到八小时内。
This will greatly facilitate your performance of those new habits.
这将极大地促进您养成这些新习惯。
By placing them in this broader window of zero to eight hours after waking, what you're doing is you're creating task bracketing.
通过将它们放在醒来后零到八小时的更广阔的窗口中，您所做的就是创建任务分组。
You're making it such that your nervous system will predict when you are going to lean in against limbic friction in order to perform particular types of habits.
你这样做是为了让你的神经系统能够预测你何时需要克服边缘摩擦来执行特定类型的习惯。
Phase two, as I mentioned, is about, again, these aren't specifics, but about 9 to 14 or 15 hours after waking.
正如我提到的，第二阶段是关于，同样，这些不是具体细节，而是大约在醒来后 9 到 14 或 15 小时。
During this phase of the day, because of the circadian shifts in our biology, dopamine and norepinephrine and cortisol are starting to taper down just naturally, and a different neuromodulator, serotonin, is starting to rise.
在一天的这个阶段，由于我们生物学的昼夜节律变化，多巴胺、去甲肾上腺素和皮质醇开始自然减少，而另一种神经调节剂血清素开始上升。
Serotonin is definitely going to be highest in this second half of the day and tends to lend itself to a more relaxed state of being.
血清素肯定会在一天的后半段达到最高，并且往往会导致更放松的状态。
There are certain things that we all can and should do during this phase two of each day that lend themselves to a state of mind and a state of body that is going to be beneficial for the generation and consolidation of certain types of habits.
在每天的第二阶段，我们都可以而且应该做一些事情，这些事情有助于形成一种精神状态和身体状态，这将有利于某些类型习惯的生成和巩固。
What are those things?
那些东西是什么？
First of all, as the day goes on, you should try, if you can, to start tapering the amount of really bright light that you're getting, unless it's sunlight.
首先，随着时间的推移，如果可以的话，您应该尝试开始逐渐减少所接收到的真正明亮的光线，除非是阳光。
Talked about this before on the podcast, but if you haven't heard, viewing the sun as it's at what we call low solar angle, so as it's headed toward the horizon.
之前在播客中谈到过这一点，但如果您还没有听说过，请观察太阳处于我们所说的低太阳角，即它朝向地平线的情况。
But getting some sunlight in your eyes in the second half of the day can also be beneficial for a number of brain systems and psychological systems.
但在后半天让阳光照射到眼睛里也对许多大脑系统和心理系统有益。
Things like heat and sauna, hot baths, hot showers, those are terrific at things to do in the second half of the day.
像热桑拿、热水浴、热水淋浴之类的事情，这些都是在一天的后半段做的很棒的事情。
They tend to support this serotonergic or high serotonin-like state and lend themselves to more calm and relaxation.
他们倾向于支持这种血清素能或高血清素样状态，并使自己更加平静和放松。
Basically, this phase two of the day is one in which you're alert, you are present, you are working, you are engaging socially, you're cooking dinner probably, paying attention to a number of things, but you should really be trying to taper off your stress level.
基本上，一天的第二阶段是你保持警觉、你在场、你在工作、你在社交、你可能在做饭、关注很多事情，但你真的应该努力减轻你的压力水平。
So how do you leverage phase two of the day for habit formation?
那么，如何利用一天中的第二阶段来养成习惯呢？
Well, given what we know about the neurochemistry of learning and memory, given what we know about task formation and its reliance on certain forms of neuroplasticity, the second half of the day is a terrific time to take on habits and things that you're already doing that require very little override of limbic friction.
好吧，考虑到我们对学习和记忆的神经化学的了解，考虑到我们对任务形成及其对某些形式的神经可塑性的依赖的了解，一天的后半段是养成习惯和你已经在做的事情的绝佳时间，这些习惯和你已经在做的事情不需要太多的边缘摩擦。
So these might be things that you could categorize, in common terms, as kind of mellower activities.
因此，用通用术语来说，这些可能是您可以归类为较柔和的活动。
It might be journaling.
可能是写日记吧
It might be that you already are performing music, or I should say practicing music regularly, or you're trying to learn a language, something that's a little bit challenging, but doesn't require a ton of energy in order to override that limbic friction.
可能你已经在表演音乐，或者我应该说定期练习音乐，或者你正在尝试学习一门语言，这有点挑战性，但不需要大量的能量来克服边缘摩擦。
One of the hallmark features of those basal ganglia circuits for go and no-go is that they are associated with certain neurochemicals dopamine and serotonin, acetylcholine, and other neurochemicals.
这些基底神经节回路的标志特征之一是它们与某些神经化学物质多巴胺和血清素、乙酰胆碱和其他神经化学物质相关。
And by placing particular habits at particular phases of the day, those neurochemical states start to be associated with the leaning in and the process of beginning and, as I mentioned, ending those particular habits.
通过在一天的特定阶段放置特定的习惯，这些神经化学状态开始与倾斜以及开始和结束这些特定习惯的过程相关联。
And in doing so, they shift the whole nervous system toward being able to predict that certain things are going to happen at particular times of day, that you are going to be leaning very hard against limbic friction early in the day in phase one, and that you're going to be doing things that require less conscious override of limbic friction in phase two.
在这样做的过程中，他们将整个神经系统转变为能够预测某些事情将在一天中的特定时间发生，在第一阶段，你将在一天的早些时候非常强烈地倾向于边缘摩擦，并且在第二阶段，你将做一些需要较少意识地克服边缘摩擦的事情。
And in doing so, set up this task bracketing system so that the individual habits that you're learning or that you're trying to learn have a much greater probability of being executed and consolidated, meaning that pretty soon they will just naturally become reflexive.
在这样做的过程中，建立这个任务分组系统，以便你正在学习或试图学习的个人习惯有更大的可能性被执行和巩固，这意味着很快它们就会自然地变得反射性的。
Phase three of the 24-hour schedule runs from about 16 to 24 hours after waking.
24 小时时间表的第三阶段从醒来后的 16 到 24 小时左右开始。
During that period of time, there are a few things that are going to support being in a state of mind, state of body, that are going to allow neuroplasticity to occur, that are going to allow the rewiring that you've triggered during the waking part of the day to actually take place.
在那段时间里，有一些事情会支持你的精神状态、身体状态，让神经可塑性发生，让你在一天醒来时触发的重新布线真正发生。
Those things are very low to no light, meaning keeping your environment very dark or very, very dim.
这些东西的光线非常低甚至没有光，这意味着您的环境非常黑暗或非常非常昏暗。
I don't think it's necessary to sleep in a room that's complete blackness, but for most people, keeping the room dark and keeping the room temperature low is very beneficial for getting and staying in deep sleep.
我认为没有必要在完全黑暗的房间里睡觉，但对于大多数人来说，保持房间黑暗并保持较低的室温对于获得和保持深度睡眠非常有益。
A lot of people recommend putting a gap between your final bite of food and when you go to sleep at night.
很多人建议在最后一口食物和晚上睡觉之间留出一段时间。
Some people say that gap should be four hours, other people say two hours.
有人说间隔应该是四个小时，也有人说是两个小时。
If you're me, I generally have something, I don't know, within two hours or 90 minutes of going to sleep, but it's not a big meal.
如果你是我，我通常会在睡觉后两小时或 90 分钟内吃点东西，我不知道，但这不是一顿大餐。
But that's just me, and I fall asleep and stay asleep fine with that.
但这就是我，我就这样睡着了，睡得很好。
What if you wake up?
如果你醒了怎么办？
The way I've cast phase three is that you're supposed to be in this deep slumber.
我投射第三阶段的方式是你应该处于深度睡眠中。
You're not supposed to wake up at all.
你根本不应该醒来。
You're supposed to be in low light, and your brain is rewiring, and those habits are getting consolidated, et cetera.
你应该处于弱光下，你的大脑正在重新布线，这些习惯正在得到巩固，等等。
Well, if you're like me, you probably get up once in the middle of the night.
好吧，如果你像我一样，你可能会在半夜起床一次。
Perfectly normal.
完全正常。
But a lot of people have trouble falling back asleep.
但很多人都难以重新入睡。
Very important if you get up in the middle of the night to use a minimum of light in order to navigate your surroundings just as much as you need in order to safely do so, because light inhibits the hormone melatonin, can make it very hard to fall back asleep if you inhibit melatonin.
如果您在半夜起床，为了安全地在周围环境中导航，请使用最少的光，这一点非常重要，因为光会抑制褪黑激素，如果您抑制褪黑激素，可能会很难再入睡。
Again, neuroplasticity is the basis of habit formation, and neuroplasticity and the rewiring of neural circuits happens in these states of deep sleep.
同样，神经可塑性是习惯形成的基础，神经可塑性和神经回路的重新布线发生在深度睡眠的这些状态中。
So if you're not obeying this phase three, if you're not giving phase three the materials it needs, and you're not avoiding the certain things like caffeine and bright light and stress during phase three, you're simply not going to be able to build those habits that you've been working so hard to trigger in phase one and phase two of the day.
因此，如果你不遵守第三阶段，如果你没有为第三阶段提供所需的材料，并且你没有在第三阶段避免咖啡因、强光和压力等某些东西，那么你根本无法养成你在第一阶段和第二阶段努力触发的习惯。
I fully acknowledge that many of the things that I've listed out here are things that I've encouraged people to do in previous episodes of the podcast and elsewhere.
我完全承认，我在这里列出的许多事情都是我在播客的前几集和其他地方鼓励人们做的事情。
But really, this is about habit formation.
但实际上，这是关于习惯的形成。
And the whole reason for placing particular types of behaviors at particular phases of the day is to set a framework for that task bracketing.
将特定类型的行为置于一天中特定阶段的全部原因是为该任务划分设置一个框架。
Again, task bracketing and those circuits of the basal ganglia indicate that it's not just the neural circuits that are engaged by the task itself, but the neural circuits that are engaged before and after that task execution.
同样，任务包围和基底神经节的那些回路表明，不仅仅是任务本身参与的神经回路，还有任务执行之前和之后参与的神经回路。
That's what gets consolidated.
这就是得到巩固的东西。
So when you do things at particular phases of the day, under particular conditions of neurochemistry, what you're doing is you're giving the brain a very predictable set of sequences that during sleep, it can start to put into your hard drive, if you will.
因此，当你在一天中的特定阶段、在特定的神经化学条件下做事情时，你所做的就是给大脑提供一组非常可预测的序列，在睡眠期间，如果你愿意的话，它可以开始放入你的硬盘中。
It can really program it into your nervous system so that within a short period of time, hopefully within 18 or maybe even six days, or who knows, maybe even fewer days, you'll find that executing those behaviors is very, very straightforward for you, and that you won't have to feel so much limbic friction or override so much limbic friction.
它确实可以将其编程到你的神经系统中，这样在很短的时间内，希望在 18 甚至六天内，或者谁知道，也许更少的天，你会发现执行这些行为对你来说非常非常简单，而且你不需要感受到那么多的边缘摩擦或克服那么多的边缘摩擦。
Some of you are probably asking, okay, if I perform a particular habit during phase one, and then I do other habits during phase two, and I eventually get to the point where I'm engaging in those habits in a pretty effortless way, do I keep them in the same phase of the day?
你们中的一些人可能会问，好吧，如果我在第一阶段养成了特定的习惯，然后在第二阶段养成了其他习惯，并且最终达到了我可以轻松地养成这些习惯的地步，我是否将它们保持在一天中的同一阶段？
And the good news is, the literature says it doesn't matter, and in fact, moving that particular habit around somewhat randomly can actually be beneficial to you, because actually moving it from one time of day to the other is that context independence that we really are seeking.
好消息是，文献说这并不重要，事实上，稍微随机地改变这种特定的习惯实际上对你是有益的，因为实际上将它从一天中的一个时间转移到另一个时间是我们真正寻求的环境独立性。
By being able to do the same thing that we want to do, regardless of time of day or circumstances, that's how we know that we've achieved a real habit formation.
通过能够做我们想做的同一件事，无论一天中的时间或环境如何，我们就知道我们已经形成了真正的习惯。
That's how we know that the habit has been moved into certain components of our neural circuitry that just allow us to do it what seems like reflexively.
这就是我们如何知道这个习惯已经转移到我们神经回路的某些部分，让我们能够条件反射地做这件事。
Although earlier I pointed out that these aren't reflexes in the traditional sense.
尽管我之前指出这些并不是传统意义上的条件反射。
The reason for that is that this brain area, the hippocampus, that many of you know is associated with learning and memory, is not actually where memories are stored.
原因是，很多人都知道与学习和记忆相关的大脑区域海马体实际上并不是存储记忆的地方。
The hippocampus is where memories are formed.
海马体是记忆形成的地方。
It's where procedures, like I talked about before, procedural memory of how you're going to execute a particular sequence, where that's maintained.
就像我之前谈到的，它是程序的地方，是如何执行特定序列的程序记忆，并在其中进行维护。
So that whole process of really leaning into something that's hard, then it becoming easier, and then eventually that thing becoming more or less reflexive, involves a migration of the information in the brain.
因此，真正倾向于某件困难的事情，然后它变得更容易，然后最终该事情变得或多或少具有反射性的整个过程，涉及大脑中信息的迁移。
And once it's migrated out to a different location in the brain, at that point, it's achieved context independence.
一旦它迁移到大脑中的不同位置，此时它就实现了上下文独立性。
It doesn't have to be bracketed by your caffeine and your lunch.
它不必包含在咖啡因和午餐中。
It doesn't have to occur immediately after your afternoon NSDR, but before your 4:00 meeting on Zoom or something of that sort.
它不必在下午的 NSDR 之后立即发生，而是在 4:00 Zoom 会议或类似会议之前发生。
So all this is to say that once something has become reflexive, you should play with it a little bit about time of day.
所以所有这些都是说，一旦某件事变得条件反射，你就应该在一天中的某个时间玩弄它。
If you want to keep it in the same phase of day, great.
如果您想将其保持在一天中的同一阶段，那就太好了。
But if you One day decide you're going to exercise in the afternoon, the next day you decide you're going to exercise in the morning, and that's the habit that you're concerned with.
但如果你有一天决定下午锻炼，第二天你又决定早上锻炼，这就是你关心的习惯。
That's terrific.
太棒了。
If you're able to do that, that means that it's truly achieved context independence.
如果你能做到这一点，那就意味着它真正实现了上下文无关。
It means that you have officially formed that habit.
这意味着你已经正式养成了这个习惯。
And as I mentioned earlier, much earlier at the beginning of the episode, the strength of a habit is dictated by how much limbic friction, that was one, and how much context dependence there is.
正如我之前提到的，在本集开始时，习惯的强度取决于边缘摩擦的程度，以及上下文依赖性的程度。
So when it doesn't take much activation energy to get into the execution of that habit, and you can do it in any context, well, then you have formed a habit.
因此，当不需要太多的激活能量来执行该习惯，并且您可以在任何情况下执行该习惯时，那么您就已经形成了一种习惯。
We've known for a long time that there are things that we can do to improve our sleep, and that includes things that we can take.
我们很早就知道我们可以采取一些措施来改善睡眠，其中包括我们可以采取的措施。
Things like magnesium threonate, theanine, chamomile extract, and glycine, along with lesser-known things like saffron and valerian root.
苏糖酸镁、茶氨酸、洋甘菊提取物和甘氨酸等物质，以及藏红花和缬草根等鲜为人知的物质。
These are all clinically supported ingredients that can help you fall asleep, stay asleep, and wake up feeling more refreshed.
这些都是经过临床支持的成分，可以帮助您入睡、保持睡眠状态，并且醒来时感觉更加神清气爽。
I'm excited to share that our longtime sponsor, AG1, just created a new product called AGZ, a nightly drink designed to help you get better sleep and have you wake up feeling super refreshed.
我很高兴与大家分享，我们的长期赞助商 AG1 刚刚创造了一款名为 AGZ 的新产品，这是一种夜间饮料，旨在帮助您获得更好的睡眠，让您醒来时感觉神清气爽。
Over the past few years, I've worked with the team at AG1 to help create this new AGZ formula.
在过去的几年里，我与 AG1 的团队合作，帮助创建了这个新的 AGZ 公式。
It has the best sleep-supporting compounds in exactly the right ratios in one easy-to-drink mix.
它在一种易于饮用的混合物中以完全正确的比例含有最好的睡眠支持化合物。
This removes all the complexity of trying to forage the vast landscape of supplements focused on sleep and figuring out the right dosages and which ones to take for you.
这消除了尝试寻找大量针对睡眠的补充剂以及确定正确剂量和适合您服用的补充剂的所有复杂性。
AGZ is, to my knowledge, the most comprehensive sleep supplement on the market.
据我所知，AGZ 是市场上最全面的睡眠补充剂。
I take it 30 to 60 minutes before sleep.
我在睡前 30 到 60 分钟服用。
It's delicious, by the way, and it dramatically increases both the quality and the depth of my sleep.
顺便说一句，它很美味，而且它极大地提高了我的睡眠质量和深度。
I know that both from my subjective experience of my sleep and because I track my sleep.
我知道这一点，既来自我对睡眠的主观体验，也因为我跟踪了我的睡眠。
I'm excited for everyone to try this new AGZ formulation and to enjoy the benefits of better sleep.
我很高兴每个人都能尝试这种新的 AGZ 配方并享受更好睡眠的好处。
AGZ is available in chocolate, chocolate mint, and mixed berry flavors.
AGZ 有巧克力、巧克力薄荷和混合浆果口味。
And as I mentioned before, they're all extremely delicious.
正如我之前提到的，它们都非常美味。
My favorite of the three has to be, I think, chocolate mint, but I really like them all.
我认为这三者中我最喜欢的是巧克力薄荷，但我真的很喜欢它们。
If you'd like to try AGZ, go to drinkagz.com/huberman to get a special offer.
如果您想尝试 AGZ，请访问 Drinkagz.com/huberman 以获得特别优惠。
Again, that's drinkagz.com/huberman.
再说一遍，这是 Drinkagz.com/huberman。
Way back at the beginning of the episode, I promised you that I would deliver two programs that are geared towards habit formation, and I promised that I would give you ways in which you could gauge whether or not certain habits had moved from high effort, what I call high limbic friction, to reflexive.
早在本集开始时，我就向你们保证，我会提供两个旨在形成习惯的程序，并且我承诺我会给你们一些方法，让你们可以衡量某些习惯是否从高努力（我称之为高边缘摩擦）转变为反射性。
In researching this episode, I found a tremendous number of different systems for habit formation.
在研究这一集的过程中，我发现了大量不同的习惯形成系统。
I want to spell out a particular system that I think could be very useful to most, if not all people, that's rooted in the biology of habit formation, rooted in the psychology of habit formation, and that is entirely compatible with that phase one, phase two, phase three type program that I talked about earlier, but encompasses a bit of a longer timescale and really arrives at a kind of a system, if you will, for how to build in habits.
我想阐述一个我认为对大多数人（如果不是所有人）非常有用的特定系统，它植根于习惯形成的生物学，植根于习惯形成的心理学，并且与我之前谈到的第一阶段、第二阶段、第三阶段类型的计划完全兼容，但涵盖了更长的时间范围，如果你愿意的话，它确实达到了一种如何养成习惯的系统。
And so this is, at least for sake of this example, a 21-day system.
因此，至少就本示例而言，这是一个 21 天的系统。
I picked 21 days because that seems to be the average or most typical system for engaging neuroplasticity as it relates to the formation of new habits.
我选择 21 天是因为这似乎是参与神经可塑性的平均或最典型的系统，因为它与新习惯的形成有关。
So basically what this involves is you set out to perform six new habits per day across the course of 21 days.
所以基本上这涉及到你在 21 天的时间里每天养成 6 个新习惯。
The idea is you write down six things that you would like to do every day for 21 days.
这个想法是你写下 21 天里每天你想做的六件事。
However, the expectation is that you'll only complete four to five of those each day.
然而，预计您每天只能完成其中的四到五个。
Okay?
好的？
So built into this is a kind of permission to fail, but it's not failure because it turns out that this approach to forming habits is based not so much on the specific habits that you're trying to form, but the habit of performing habits.
因此，其中内置的是一种对失败的许可，但这并不是失败，因为事实证明，这种形成习惯的方法并不是基于你试图形成的特定习惯，而是基于执行习惯的习惯。
Right?
正确的？
It's the habit of doing a certain number of things per day.
这是每天做一定数量的事情的习惯。
So you set out to perform six.
所以你开始表演六场。
Now, another reason for not necessarily performing all six is that some activities probably shouldn't be performed each day.
现在，不一定执行所有六项操作的另一个原因是某些活动可能不应该每天执行。
For instance, in my case, if I were to weight train or even run every day, I'm of the sort, or my biology is of the sort, that I don't recover so well.
例如，就我而言，如果我每天进行举重训练甚至跑步，我就是这样的人，或者我的生物学就是这样的人，我恢复得不太好。
So I wouldn't want to do resistance training every day, but I might want to do it four days a week, for instance.
所以我不想每天都进行阻力训练，但我可能想每周进行四天。
So by having six things in that list, I could shuffle out that particular activity on particular days of the week and simply do four or five other activities.
因此，通过在该列表中包含六件事，我可以在一周的特定日期中随机安排该特定活动，而只需执行四到五项其他活动。
If you miss a day, meaning you don't perform four to five things, there is no punishment.
如果您错过一天，即没有执行四到五件事，则不会受到惩罚。
And in fact, it's important that you don't actually try and do what in the literature is called a habit slip compensation, which is just fancy psychological language for if you screw up and you don't get all four or five in one day, you don't do eight the next day in order to compensate.
事实上，重要的是你不要真正尝试做文献中所谓的习惯失误补偿，这只是一种花哨的心理语言，如果你搞砸了并且你没有在一天内完成所有四或五件事，你就不会在第二天做八件事来补偿。
After 21 days, you stop engaging in this 21-day deliberate four to five things per day type schedule, and you simply go into autopilot.
21 天后，你就不再参与这种为期 21 天、每天做四到五件事的计划，你只是进入自动驾驶状态。
You ask yourself, how many of those particular habits that I was deliberately trying to learn in the previous 21 days are automatically incorporated into my schedule?
你问问自己，我在过去 21 天里刻意学习的那些习惯中有多少会自动纳入我的日程安排中？
How many of them am I naturally doing?
其中有多少是我自然会做的？
In other words, every 21 days, you don't update and start adding new habits.
换句话说，每隔 21 天，你就不会更新并开始添加新习惯。
You're simply going to assess how well, how deeply you've rewired your nervous system to be able to perform those six habits of the previous 21 days.
您只需评估您的神经系统重新连接的程度和深度，以便能够执行过去 21 天的这 6 个习惯。
Many people are trying to cram so many new behaviors into their nervous system that they don't stand a chance of learning all those behaviors.
许多人试图将如此多的新行为塞进他们的神经系统中，以至于他们没有机会学习所有这些行为。
What you may find is that you kept up two of those things very consistently throughout the 21 days, and perhaps there was one of them that you did sporadically, and that there were three others that frankly you didn't manage to execute.
你可能会发现，在这 21 天里，你非常一致地坚持了其中两件事，也许其中一件你是零星做的，另外三件事坦白说你没能执行。
You may also be one of these people, one of these mutants, that sets out to do six new things per day for 21 days and performs every single one of them.
你也可能是这些人中的一员，这些变种人中的一员，开始在 21 天内每天做六件新事情，并执行其中的每一件。
Terrific.
了不起。
More power to you.
给你更多的力量。
In that case, for the following 21 days Let's see whether or not you can continue to perform those very same six things every day for 21 days, and then and only then would you want to add more habits in.
那么，在接下来的 21 天里，让我们看看你是否可以继续每天执行同样的六件事，持续 21 天，然后，只有那时，你才会想添加更多的习惯。
So you could repeat this 21-day process, 21 days of new habit, 21 days of testing those new habits as whether or not they're reflexive or not.
所以你可以重复这个21天的过程，21天的新习惯，21天的测试这些新习惯是否是条件反射。
The idea is that this isn't something that you're doing all year long.
这个想法是，这不是你全年都在做的事情。
It's that you, perhaps starting the new year, or regardless of when you're listening to this, you set out to make that 21 day really the stimulus period in which the habits get wired in, and then the following month, and maybe even the following months or periods of 21 days, are really the kind of thermometer or the test bed of how well you've embedded those particular habits.
或许是在新的一年开始的时候，或者无论你什么时候听到这个，你都开始让这21天真正成为习惯养成的刺激期，然后接下来的一个月，甚至可能是接下来的几个月或21天的时间段，实际上是一种温度计或测试台，用来衡量你对这些特定习惯的养成程度。
And if indeed you want to continue to add new habits, or you find that certain habits that you weren't able to embed in your nervous system and make reflexive, you want to then bring those in, fantastic.
如果你确实想继续增加新的习惯，或者你发现某些习惯你无法嵌入你的神经系统并产生条件反射，那么你想把它们带进去，这太棒了。
But it's only once you've achieved all those six habits as reflexive that you would move forward.
但只有当你本能地养成了这六个习惯之后，你才会继续前进。
And the fact that habit slips, missing of particular habits, and not doing all six is kind of built into the system, I think makes it a very reasonable one.
事实上，习惯的流失、缺乏特定的习惯以及不做所有这六件事都是系统中内置的，我认为这使它成为一个非常合理的系统。
It's very adaptable to the real world, and I think it's one that provided you obey the phase one, phase two, phase three type system that we talked about earlier.
它非常适合现实世界，我认为它是一个让你遵守我们之前讨论过的第一阶段、第二阶段、第三阶段类型系统的系统。
If you do that, then I think there's a very high probability that the habits that you try and form will achieve this context dependence and that it will take progressively less and less limbic friction to perform them.
如果你这样做，那么我认为你尝试形成的习惯很有可能会实现这种环境依赖性，并且执行这些习惯所需的边缘摩擦会逐渐减少。
Thus far, we've almost exclusively been discussing how to form habits.
到目前为止，我们几乎一直在讨论如何养成习惯。
But what about breaking habits?
但打破习惯又如何呢？
Certainly many people out there would like to break habits that they feel don't serve them well.
当然，很多人都想改掉他们认为不适合自己的习惯。
One of the challenges in breaking habits is that many habits occur very, very quickly, and so there isn't an opportunity to intervene until the habit has already been initiated and, in some cases, completed.
打破习惯的挑战之一是，许多习惯发生得非常非常快，因此在习惯已经开始并且在某些情况下完成之前没有机会进行干预。
So it turns out that the key to generating long-term depression in these pathways is actually to take the period immediately following the bad habit execution, and in that moment, capture the sequence of events, not that led to the bad habit execution, but actually to take advantage of the fact that the neurons that were responsible for generating that bad habit were active a moment ago, and to actually engage in a replacement behavior immediately afterward.
因此，事实证明，在这些通路中产生长期抑郁的关键实际上是抓住坏习惯执行后的那段时间，在那一刻，捕捉事件的顺序，不是导致坏习惯执行的事件顺序，而是实际上利用负责产生坏习惯的神经元刚才活跃的事实，并在之后立即进行替代行为。
So let's give it an example.
让我们举个例子。
Let's say you find yourself, you're trying to do focused work, you pick up your phone, you're disappointing yourself for picking up your phone.
假设你发现自己，正在努力集中精力工作，你拿起手机，你对自己拿起手机感到失望。
You could, of course, just put it down and re-engage in the work behavior, but if you were good at that, then you probably wouldn't have done it in the first place.
当然，你可以放下它并重新投入工作行为，但如果你擅长于此，那么你可能一开始就不会这样做。
And so what turns out to be very effective is to go engage in some other positive habit.
所以事实证明非常有效的是养成其他一些积极的习惯。
This has two major effects.
这有两个主要影响。
The first one is you start to link in time the execution of a bad behavior to this other good behavior.
第一个是你开始及时将不良行为的执行与其他良好行为联系起来。
In other words, you start to create a kind of a double habit that starts with a bad habit and then ends with a good habit.
换句话说，你开始养成一种双重习惯，以坏习惯开始，以好习惯结束。
So as I mentioned before, this might seem counterintuitive.
正如我之前提到的，这可能看起来违反直觉。
You might think, "Why would I want to reward the execution of a bad habit with a good habit?
你可能会想，“为什么我要用好习惯来奖励坏习惯的执行呢？
I don't want to reward myself for the bad habit." But really what you're trying to do is you're trying to change the nature of the neural circuits that are firing so that you can rewrite the script for that bad habit.
我不想因为这个坏习惯而奖励自己。”但实际上你想做的是改变正在放电的神经回路的性质，这样你就可以重写这个坏习惯的脚本。
And so when people have applied this kind of approach, it removes the need to have constant conscious awareness of one's own behavior prior to that behavior, which is very, very difficult to achieve.
因此，当人们应用这种方法时，就不再需要在自己的行为发生之前不断地有意识地意识到自己的行为，而这是非常非常难以实现的。
Rather, what they find is that they are able to engage in remapping of the neural circuits associated with bad habits in ways that are very, very straightforward.
相反，他们发现他们能够以非常非常简单的方式重新映射与坏习惯相关的神经回路。
Because you can always identify when you've done the thing you don't want to do and then tack on to that something additional that's positive.
因为你总是可以确定自己何时做了不想做的事情，然后继续做一些其他积极的事情。
Now, the nature of that positive thing is important.
现在，积极事物的本质很重要。
You don't want it to be something that's very hard to execute.
您不希望它成为很难执行的事情。
You want it to be something that's positive and fairly easy to execute so that you're not struggling all the time to insert this on top of this bad behavior, whatever that bad behavior might happen to be.
你希望它是积极的并且相当容易执行的东西，这样你就不会一直在努力将其插入到这种不良行为之上，无论这种不良行为可能是什么。
And of course, I want to acknowledge that breaking bad habits is really hard.
当然，我想承认改掉坏习惯确实很难。
So today, we've covered a lot about the biology and psychology of habit formation and habit breaking.
今天，我们讨论了很多关于习惯形成和打破习惯的生物学和心理学知识。
My hope is that today you've learned both the biological mechanisms and the practical tools by which you can start to establish habits that for you, you deem adaptive, healthy, and that are going to support you and your goals, and that you can start to dismantle some of the habits that you find to be unhealthy or maladaptive for you and for your goals.
我希望今天你已经了解了生物机制和实用工具，通过它们你可以开始建立对你来说适应性强的、健康的习惯，这些习惯将支持你和你的目标，并且你可以开始消除一些你认为对你和你的目标不健康或不适应的习惯。
And once again, I want to thank you for going on this journey of exploring the neuroscience and the psychology of habit formation and habit breaking.
我想再次感谢您踏上探索习惯形成和打破的神经科学和心理学的旅程。
I hope it supports you and your goals.
我希望它支持您和您的目标。
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。
NFL football season is here, which means when you switch to Verizon, it feels like touchdown because you get NFL Sunday Ticket from YouTube on us when you buy an eligible 5G phone on select unlimited plans, which means you can watch every out-of-market game every Sunday afternoon.
NFL 橄榄球赛季即将到来，这意味着当您切换到 Verizon 时，感觉就像触地得分，因为当您购买符合条件的 5G 手机并选择无限制套餐时，您就可以从 YouTube 获得 NFL 周日门票，这意味着您可以在每周日下午观看每场非市场比赛。
And it's all on us.
这一切都在我们身上。
Now, that's the Verizon way to kick off the NFL football season right.
现在，这就是 Verizon 开启 NFL 橄榄球赛季的方式。
Switch and get NFL Sunday Ticket from YouTube on us.
切换并从 YouTube 获取 NFL 周日门票。
Only with Verizon.
仅与威瑞森合作。