Essentials: Time Perception, Memory & Focus

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 are talking about time perception.

今天我们要讲的是时间感知。

Our perception of time is perhaps the most important factor in how we gauge our life.

我们对时间的感知也许是我们如何衡量生活的最重要因素。

And the reason for that is that our perception of time is directly linked to the neurochemical states that control mood, stress, happiness, excitement, and of course, it frames the way in which we evaluate our past.

原因是我们对时间的感知与控制情绪、压力、幸福、兴奋的神经化学状态直接相关，当然，它也构成了我们评估过去的方式。

It frames our present, whether or not we think we are on track or off track, and it frames our sense of the future.

它塑造了我们的现在，无论我们是否认为自己走在正轨上，也塑造了我们对未来的感觉。

So let's talk about time perception.

那么我们来谈谈时间感知。

And the most fundamental aspect of time perception is something called entrainment.

时间感知最基本的方面是所谓的夹带。

Entrainment is the way in which your internal processes, your biology, and your psychology are linked to some external thing.

夹带是你的内部过程、你的生物学和你的心理与某些外部事物联系起来的方式。

And the most basic form of entrainment that we are all a slave to all year round for our entire life are so-called circannual rhythms.

我们一生中一年四季都受制于的最基本的束缚形式就是所谓的昼夜节律。

We have neurons, nerve cells, in our eye, in our brain, and in our body that are marking off the passage of time throughout the year, literally a calendar system in your brain and body.

我们的眼睛、大脑和身体里都有神经元、神经细胞，它们标记着一年中时间的流逝，实际上是大脑和身体中的日历系统。

And the way this works is beautifully simple.

它的工作方式非常简单。

Light seen by your eyes inhibits, meaning it reduces the amount of a hormone released in your brain called melatonin.

你眼睛看到的光会产生抑制作用，这意味着它会减少大脑中释放的一种称为褪黑激素的激素的量。

Melatonin has two major functions.

褪黑激素有两个主要功能。

One function is to make you sleepy at night, and the other is to regulate some of the other hormones of the body, in particular testosterone and estrogen.

一种功能是让你在晚上睡觉，另一种功能是调节身体的其他一些激素，特别是睾酮和雌激素。

Throughout the year, depending on where you live, day length varies, and as a consequence, the amount of light from the sun that is available to you varies.

在一年中，根据您居住的地方，白天的长度会有所不同，因此，您可以获得的太阳光量也会有所不同。

So when days are long, the amount of melatonin in your brain and body that's released tends to be less.

因此，当白天很长时，大脑和身体中释放的褪黑激素的量往往会减少。

When days are very short, the amount of melatonin that's released and the duration that melatonin exists in your brain and body tends to be much longer.

当白天很短时，褪黑激素的释放量以及褪黑激素在大脑和身体中存在的持续时间往往会更长。

So melatonin correlates with day length, and if we are viewing more light, we have less melatonin, we view less light, we have more melatonin.

因此，褪黑激素与白天的长度相关，如果我们看到更多的光线，我们的褪黑激素就会减少，如果我们看到的光线更少，我们就会有更多的褪黑激素。

You see different amounts of light each day, but we have a process in our brain and body that averages the amount of light that you're seeing, both from artificial sources and from sunlight, and measures that off.

你每天看到的光量不同，但我们的大脑和身体中有一个过程，可以平均你看到的光量（来自人造光源和阳光），并进行测量。

And it's so exquisitely precise that for a given, say, eight-hour day in the spring, because spring in the northern hemisphere or elsewhere, days are getting longer.

它是如此精确，以至于对于给定的春天一天八小时来说，因为北半球或其他地方的春天，白天变得越来越长。

That means that the amount of melatonin is getting progressively less and less, and that signal is conveyed to all the systems of your brain and body.

这意味着褪黑激素的含量越来越少，并且该信号会传递到您的大脑和身体的所有系统。

And this is why most people, not all, but most people feel like they have more energy in the spring.

这就是为什么大多数人，不是全部，而是大多数人在春天感觉自己更有活力的原因。

Conversely, when you have an eight-hour day in the winter, the amount of melatonin that corresponds to that eight-hour day is getting progressively greater and greater because why?

相反，当你在冬天有八小时的工作时间时，与该八小时的工作时间相对应的褪黑激素的量会逐渐增加，因为为什么呢？

Days are getting shorter, so melatonin is increasing from day to day to day.

白天越来越短，因此褪黑激素每天都在增加。

Every cell and system of your body pays attention to this, and as a consequence, most people, not all, but most people feel they have a little less or sometimes a lot less energy and a slightly lower mood in the winter months.

你身体的每个细胞和系统都会注意到这一点，因此，大多数人（不是全部），但大多数人都觉得自己在冬季的精力有点少，有时甚至少很多，情绪也稍微低落。

Now, there are exceptions to this, of course, but the melatonin signal is the way in which your internal state, your mood, your sense of energy, even your appetite, is entrained, is matched to some external event.

当然，也有例外，但褪黑激素信号是你的内部状态、你的情绪、你的能量感，甚至你的食欲，与某些外部事件相匹配的方式。

In this case, the event is the rotation of the Earth around the sun.

在这种情况下，事件是地球绕太阳旋转。

There are other forms of entrainment, meaning the matching of your brain and body to things that are happening in your external environment.

还有其他形式的夹带，意味着你的大脑和身体与外部环境中发生的事情相匹配。

Across the calendar year, the amount of testosterone and estrogen that human beings make varies, such that in longer days, they tend to make more testosterone and estrogen than in shorter days.

在整个日历年中，人类产生的睾酮和雌激素的量各不相同，因此在较长的日子里，他们往往会比在较短的日子里产生更多的睾酮和雌激素。

The next level of time or bin of time, as we say, that we are all entrained or matched to is the so-called circadian time cycle, which is 24-hour rhythm.

正如我们所说，我们都被夹带或匹配的下一个时间级别或时间段是所谓的昼夜节律时间周期，即 24 小时节律。

This is perhaps the most powerful rhythm that we all contain and that none of us can escape from.

这也许是我们所有人都拥有的最强大的节奏，我们谁也无法逃脱。

We all have this circadian clock that resides over the roof of our mouth.

我们的上颚都有一个生物钟。

The cells in that circadian clock fire, meaning they release chemicals into our brain and body on a very regular rhythm.

生物钟中的细胞会放电，这意味着它们以非常有规律的节奏将化学物质释放到我们的大脑和身体中。

Not surprisingly, there are periods of every 24-hour cycle when we are very active, and we tend to be alert, and others when we are asleep.

不足为奇的是，每 24 小时周期中，都有一段时期我们非常活跃且容易保持警觉，也有一些时期我们处于睡眠状态。

We have this circadian clock.

我们有这个生物钟。

It oscillates.

它会振荡。

It goes up and down once every 24 hours and then repeats.

每24小时上下一次，然后重复。

Every cell of our body has a 24-hour oscillation in the expression of various genes.

我们身体的每个细胞，各种基因的表达都有24小时的振荡。

They are entrained, as we say, to the outside light-dark cycle because morning sunlight, evening sunlight, and the lack of light in the middle of the night make sure that the changes, these oscillations that are occurring within the cells of our brain and body, are matched to the outside light-dark cycle.

正如我们所说，它们受到外部明暗循环的影响，因为早晨的阳光、傍晚的阳光和半夜的缺乏光线确保了我们大脑和身体细胞内发生的这些变化和振荡与外部的明暗循环相匹配。

And I cannot emphasize enough how important it is that your circadian entrainment be precise.

精确控制昼夜节律是多么重要，这一点我怎么强调都不为过。

Why?

为什么？

Because disruptions in circadian entrainment cause huge health problems.

因为昼夜节律紊乱会导致巨大的健康问题。

They increase cancer risk.

它们会增加患癌症的风险。

They increase obesity.

它们会增加肥胖。

They increase mental health issues.

它们会增加心理健康问题。

They decrease wound healing.

它们会减少伤口愈合。

They decrease physical and mental performance.

它们会降低身体和精神表现。

They disrupt hormones.

它们会破坏荷尔蒙。

You want your cells to be linked to the circadian cycle that's outside you, and the circadian cycle outside you mainly consists of when there's sunlight and when there is not.

您希望您的细胞与体外的昼夜节律周期相关联，而体外的昼夜节律周期主要包括何时有阳光和何时没有阳光。

And that's why the simple protocols to Fall out of this whole discussion about circadian entrainment are the following: view 10 to 30 minutes of bright light, ideally sunlight, within an hour of waking, assuming that you're waking early in the day, especially you wake up early in the day, get outside, see sunlight.

这就是为什么摆脱关于昼夜节律的整个讨论的简单方案如下：在醒来的一个小时内观察 10 到 30 分钟的强光，最好是阳光，假设你在一天中很早醒来，尤其是你在一天中很早就醒来，到外面去，看看阳光。

Do that again in the afternoon or around evening, 10 to 30 minutes, depending on how bright it is outside.

下午或晚上左右再做一次，每次 10 到 30 分钟，具体时间取决于外面的亮度。

Basically, you want as much bright light, ideally from sunlight, even coming in through your eyes throughout the day.

基本上，您需要尽可能多的明亮光线，最好是阳光，甚至全天都通过您的眼睛进入。

And then in the evening, you want as little bright light coming in through your eyes.

然后到了晚上，您希望尽可能少的亮光进入您的眼睛。

There are other ways to so-called entrain your circadian clock.

还有其他所谓的控制生物钟的方法。

One of the best ways to do that is to engage in physical activity at fairly regular times of day.

做到这一点的最佳方法之一就是在一天中相当规律的时间进行体育活动。

You don't have to do it every day, but if you're going to exercise, try and exercise at a fairly consistent time of day.

您不必每天都这样做，但如果您要锻炼，请尝试在一天中相当固定的时间进行锻炼。

What happens when this circadian clock starts getting disrupted?

当生物钟开始被扰乱时会发生什么？

This is, after all, an episode about time perception.

毕竟，这是一个关于时间感知的剧集。

It's not an episode about circadian rhythms and entrainment.

这不是一个关于昼夜节律和夹带的剧集。

Well, there's a classic study by Aschoff done in 1985 that's now been repeated many times, where they had people go into environments where they didn't have clocks and they didn't have windows, and they didn't have watches, and they were sometimes even in constant dark or constant light.

阿绍夫在 1985 年做了一项经典研究，现在已经被重复了很多次，他们让人们进入没有时钟、没有窗户、没有手表的环境，有时甚至处于持续的黑暗或持续的光照中。

And they evaluated how well people perceive the passage of time on shorter timescales.

他们评估了人们在较短的时间尺度上感知时间流逝的程度。

And what they found was really interesting.

他们的发现非常有趣。

What they found is that people underestimate how long they were in these isolated environments.

他们发现，人们低估了自己在这些孤立环境中待的时间。

So after 42 days or so, they'd ask people, "How long do you think you've been in here?" And people would say, "28 days" or "36 days." They generally underestimated how long they had been in this very odd environment with no clocks or watches or exposure to sunlight or regular rhythms of artificial light.

因此，大约 42 天后，他们会问人们：“你认为你在这里呆了多久了？”人们会说“28 天”或“36 天”。他们普遍低估了自己在这个非常奇怪的环境中呆了多久，没有钟表，没有阳光照射，也没有规律的人造光。

In addition, they found that their perception of shorter time intervals was also really disrupted.

此外，他们发现他们对较短时间间隔的感知也确实受到了干扰。

So if they asked them to measure off two minutes, normally people are pretty good at measuring off two minutes.

因此，如果他们要求他们测量两分钟，通常人们非常擅长测量两分钟。

People come within 5 to 15 seconds at most.

人们最多在 5 到 15 秒内到达。

Well, when people's circadian clocks or circadian entrainment, I should say, was disrupted, their perception of time measurement on shorter timescales of minutes or even seconds was greatly disrupted.

好吧，我应该说，当人们的生物钟或昼夜节律被扰乱时，他们对分钟甚至秒的较短时间尺度上的时间测量的感知就会受到极大的干扰。

And as we'll see in a couple of minutes, that actually causes great problems for how you contend with work, how you contend with challenges of different kinds.

正如我们将在几分钟后看到的，这实际上会给你如何应对工作、如何应对不同类型的挑战带来很大的问题。

You want your circadian entrainment to be pretty locked in or pretty entrained to the outside light-dark cycle so that your perception of time on shorter time intervals can be precise, because the ability to perceive time accurately for the given task or given thing that you're involved in turns out to be one of the most fundamental ways that predicts how well or poorly you perform that thing or task.

你希望你的昼夜节律能够完全锁定或完全融入外界的明暗周期，这样你在较短的时间间隔内对时间的感知就可以是精确的，因为对于给定任务或你所参与的给定事物准确感知时间的能力被证明是预测你执行该事物或任务的好坏的最基本方法之一。

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, things like magnesium threonate, theanine, chamomile extract, and glycine, along with lesser-known things like saffron and valerian root.

我们很早就知道，我们可以采取一些措施来改善睡眠，其中包括我们可以服用的东西，例如苏糖酸镁、茶氨酸、洋甘菊提取物和甘氨酸，以及一些不太为人所知的物质，例如藏红花和缬草根。

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。

Next, I'd like to talk about so-called ultradian entrainment.

接下来我想谈谈所谓的超电夹带。

Ultradian rhythms are rhythms of about 90 minutes or so, and all of our existence is broken up into these 90-minute ultradian cycles.

超日节律是大约 90 分钟左右的节律，我们的所有存在都被分解为这些 90 分钟的超日周期。

When you go to sleep at night, whether or not you sleep six hours or four hours or eight hours or 10 hours, that entire period of sleep is broken up into these 90-minute ultradian cycles.

当您晚上入睡时，无论您睡的是 6 小时、4 小时、8 小时还是 10 小时，整个睡眠时间都会分为 90 分钟的超昼周期。

However, when you wake up in the morning, many of the things that you do are governed by these ultradian rhythms.

然而，当你早上醒来时，你所做的许多事情都是受这些超电节奏控制的。

For instance, the 90-minute time block seems to be the one in which the brain can enter a state of focus and alertness and do hard work and focus, focus, focus, and then at about 90 minutes, there's a significant drop in your ability to engage in this mental or physical work.

例如，90分钟的时间段似乎是大脑可以进入专注和警觉状态并努力工作和专注、专注、专注的时间段，然后在大约90分钟时，你从事这项脑力或体力工作的能力显着下降。

Now, everybody from the self-help literature to the business literature to the pop psychology literature has tried to leverage these ultradian cycles by saying, if you're going to do something hard and you want to focus on it, limit it to 90 minutes or less.

现在，从自助文献到商业文献再到流行心理学文献，每个人都试图利用这些超日周期，他们说，如果你要做一些困难的事情并且你想专注于它，请将其限制在 90 分钟或更短的时间内。

And I am one of those people who's also joined that conversation, and indeed, I use 90-minute work cycles, and I think they are extremely powerful.

我也是参与该对话的人之一，事实上，我使用 90 分钟的工作周期，我认为它们非常强大。

While this isn't time perception, per se, it is, again, an example of entrainment.

虽然这本身不是时间感知，但它又是夹带的一个例子。

What are we entraining to?

我们要引诱什么？

Well, what you're entraining to is the release of particular neurochemicals, in this case, acetylcholine and dopamine, that allow your brain to focus for particular periods of time, 90 minutes or so.

好吧，你所诱导的是特定神经化学物质的释放，在本例中是乙酰胆碱和多巴胺，它们可以让你的大脑在特定的时间段（90 分钟左右）集中注意力。

And after about 90 minutes or so, the amount of those chemicals that can be released tends to drop very low, which is why your ability to focus becomes diminished.

大约 90 分钟后，这些化学物质的释放量往往会下降得非常低，这就是为什么你的注意力会减弱的原因。

I always get the question, how do you know when the 90-minute cycle begins?

我总是被问到，你怎么知道 90 分钟的周期何时开始？

In other words, let's say you wake up at 8:00 a.m.

换句话说，假设您早上 8:00 起床。

and you just finished a 90-minute sleep cycle.

并且您刚刚完成 90 分钟的睡眠周期。

Does that mean that your next 90-minute cycle where you could do work begins right at 8:01?

这是否意味着您可以工作的下一个 90 分钟周期从 8:01 开始？

No The interesting thing about these basic rest activity cycles, these ultradian rhythms, is that you can initiate them whenever you want.

否 这些基本休息活动周期（这些超电节奏）的有趣之处在于，您可以随时启动它们。

You can set a clock and decide, okay, now the focus begins.

你可以设置一个时钟并决定，好吧，现在焦点开始了。

Now the work begins, and this 90-minute cycle is the period in which I'm going to do work.

现在工作开始了，这个90分钟的周期就是我要做工作的时间段。

What you can't negotiate, however, is that at about 100 minutes or 120 minutes, no matter who you are, you are going to see a diminishment in performance.

然而，你无法协商的是，在大约 100 分钟或 120 分钟时，无论你是谁，你都会看到性能下降。

You're not going to focus as well, and that's again because of the way that these 90-minute cycles are linked to the ability of the neurons that release acetylcholine and dopamine and to some extent, norepinephrine, the things that give us narrow focus, motivation, and drive.

你也不会集中注意力，这又是因为这些 90 分钟的周期与神经元释放乙酰胆碱和多巴胺的能力有关，在某种程度上还与去甲肾上腺素有关，这些物质使我们的注意力集中、动机和驱动力变得狭窄。

The way that these 90-minute cycles are involved in those circuits, after about 90 minutes, those circuits are far less willing to engage, and therefore, it's much harder to continue to focus to a high degree.

这些90分钟的循环涉及到那些回路的方式，大约90分钟后，这些回路就不太愿意参与，因此，继续高度集中注意力就困难得多。

Some people like to do multiple 90-minute cycles per day of focus.

有些人喜欢每天进行多个 90 分钟的循环来集中注意力。

In that case, you need to separate them out.

在这种情况下，您需要将它们分开。

You can't do one 90-minute cycle then go right into another 90-minute cycle, then another 90-minute cycle.

你不能做一个 90 分钟的循环，然后直接进入另一个 90 分钟的循环，然后再进行另一个 90 分钟的循环。

You can't cheat these circuits related to acetylcholine and dopamine and norepinephrine, unfortunately.

不幸的是，你无法欺骗这些与乙酰胆碱、多巴胺和去甲肾上腺素相关的回路。

For me, I can do one mid-morning, I can probably do another one in the afternoon.

对我来说，我可以在上午做一个，我可能可以在下午做另一个。

This is not the kind of work that's like checking email or text messaging or social media.

这不是一种类似于检查电子邮件、短信或社交媒体的工作。

This is very focused hard work.

这是一项非常专注的艰苦工作。

It's working on hard problems of various kinds, and this will differ for everybody.

它正在解决各种难题，这对每个人来说都是不同的。

So I recommend that they be spaced by at least two to four hours, and most people probably won't be able to handle more than two per day.

因此，我建议它们的间隔至少为两到四个小时，大多数人可能每天无法处理超过两个小时。

There are probably some mutants out there that could do three or four, but that's exceedingly rare.

可能有一些突变体可以做到三到四个，但这种情况非常罕见。

I think even one a day is going to feel like a significant mental investment, and afterwards you're going to feel pretty taxed.

我认为即使是一天一次也会感觉像是一项重大的精神投资，之后你会感到相当沉重。

So now we've talked about circannual, circadian, and ultradian rhythms, but we haven't really talked about time perception per se.

现在我们已经讨论了昼夜节律、昼夜节律和超昼夜节律，但我们还没有真正讨论时间感知本身。

We've mainly talked about the subconscious slow oscillatory ways in which we are entrained or matched to the year or to the day, and these ultradian cycles that we can impose on our work and that we can leverage toward more focus if we like.

我们主要讨论了潜意识的缓慢振荡方式，在这种方式中，我们被夹带或与年份或日期相匹配，以及我们可以在工作中施加的这些超电周期，如果我们愿意，我们可以利用它们来获得更多关注。

But what about the actual perception of time?

但实际的时间感知又如何呢？

What actually controls how fast or how slowly we perceive time going by?

究竟是什么控制着我们感知时间流逝的快慢？

There are basically three forms of time perception that we should all be aware of.

我们都应该意识到基本上三种形式的时间感知。

One is our perception of the passage of time in the present, how quickly or slowly things seem to be happening for us.

一是我们对当下时间流逝的感知，即事情发生的速度有多快或多慢。

This is like an interval timer ticking off time.

这就像一个计时的间隔计时器。

Tick, tick, tick, tick, tick, tick.

勾号，勾号，勾号，勾号，勾号，勾号。

It's either fine slicing like that or tick, tick, tick.

要么像那样精细切片，要么滴答滴答。

We have interval timers.

我们有间隔定时器。

I'll discuss the basis of those interval timers.

我将讨论这些间隔计时器的基础。

We also engage in what's called prospective timing, which is like a stopwatch, measuring off things as they go forward.

我们还参与所谓的前瞻性计时，就像秒表一样，衡量事情的进展。

That might sound a little bit like what I just described, but it's actually a little bit different.

这听起来可能有点像我刚才描述的，但实际上有点不同。

For instance, if I told you to start measuring off a two-minute time interval into the future, you could do that pretty well.

例如，如果我告诉你开始测量未来两分钟的时间间隔，你就可以做得很好。

But if I told you you had to measure a five-minute time interval into the future and you couldn't use any clocks or watches or your phone or anything like that, you would have to set the tick marks.

但如果我告诉你你必须测量未来五分钟的时间间隔，并且你不能使用任何时钟、手表、手机或类似的东西，你就必须设置刻度线。

You would have to decide how many times you were going to count off during that five-minute time block.

你必须决定在这五分钟的时间段内要倒计时多少次。

There's also retrospective time, which is how you measure off time in the past.

还有回顾时间，这是衡量过去时间的方式。

So if I say, "Last week, I know you went to the park, you did some things with friends, you went out in the evening.

所以如果我说，“上周，我知道你去了公园，你和朋友做了一些事情，你晚上出去了。

How long was it between lunch and when you went to dinner with friends?" You probably think, "Okay, well, I remember I went to dinner at 7:00, and we had lunch right around 2:00." You're using memory to reconstruct certain sets of events in the past and get a sense of their relative positioning within time.

从吃午饭到和朋友一起吃饭，中间间隔了多长时间？”您可能会想：“好吧，我记得我 7:00 去吃晚饭，我们在 2:00 左右吃午餐。”您正在使用记忆来重建过去的某些事件集，并了解它们在时间范围内的相对位置。

Okay?

好的？

So we have retrospective, current time interval measurements, and then prospective time measurement into the future.

因此，我们有回顾性的当前时间间隔测量，然后是未来的前瞻性时间测量。

The beauty of time perception in the human nervous system is that it boils down to a couple of simple molecules that govern whether or not we are fine-slicing time or whether or not we are batching time in larger bins.

人类神经系统时间感知的美妙之处在于，它可以归结为几个简单的分子，这些分子控制着我们是否对时间进行精细分割，或者是否将时间分批放入更大的容器中。

Those molecules go by names that maybe you've heard, things like dopamine and norepinephrine.

这些分子的名字也许你听说过，比如多巴胺和去甲肾上腺素。

Neuromodulators, called neuromodulators because they modulate, they change the way that other neural circuits work.

神经调节剂，之所以称为神经调节剂，是因为它们可以调节，改变其他神经回路的工作方式。

Also, things like serotonin.

另外，还有血清素之类的东西。

Serotonin is released from a different site in the brain than dopamine and norepinephrine is and has a different effect on time perception.

血清素与多巴胺和去甲肾上腺素是从大脑中不同的部位释放的，并且对时间感知有不同的影响。

So just to give you an example of how things like dopamine and serotonin can modulate our perception of time, I want to focus on a little bit of literature that now has been done, fortunately, in animals and humans, and which essentially shows that the more dopamine that's released into our brain, the more we tend to overestimate the amount of time that has just passed.

因此，为了给大家举个例子，说明多巴胺和血清素等物质如何调节我们对时间的感知，我想重点关注一些目前已经在动物和人类身上完成的文献，这些文献基本上表明，释放到我们大脑中的多巴胺越多，我们就越容易高估刚刚过去的时间量。

Let me repeat that.

让我重复一遍。

The more dopamine that is released into our brain, the more we tend to overestimate how much time has passed.

释放到大脑中的多巴胺越多，我们就越容易高估已经过去的时间。

These experiments are very straightforward, excuse me, and they're very objective, which is really nice, which is you can give people or an animal a drug that increases the amount of dopamine, and then ask them to measure off without any measurement device, like a watch or a clock, when one minute has passed.

这些实验非常简单，对不起，而且非常客观，这真的很好，就是你可以给人们或动物一种增加多巴胺含量的药物，然后让他们在不使用任何测量设备（例如手表或时钟）的情况下测量一分钟的时间。

As dopamine levels rise in the brain, people tend to think that the minute is up before a minute.

随着大脑中多巴胺水平的升高，人们倾向于认为这一分钟已经过去了。

So at the 38-second mark, they'll say, "Okay, I think a minute is up." So they've overestimated how much time has passed.

因此，在 38 秒处，他们会说：“好吧，我想一分钟到了。”所以他们高估了已经过去的时间。

Okay?

好的？

The higher the level of dopamine, the more people tend to overestimate.

多巴胺水平越高，人们就越容易高估。

Now, it's also true that norepinephrine, also called noradrenaline, plays a role, and its role is very similar to that of dopamine.

现在，去甲肾上腺素（也称为去甲肾上腺素）也确实发挥了作用，其作用与多巴胺非常相似。

Conversely, the neuromodulator serotonin causes people to underestimate the amount of time that's passed.

相反，神经调节剂血清素会导致人们低估已经过去的时间。

So this is very interesting It's interesting in terms of how pharmacology can be used to adjust time perception, but it's also interesting in the context of that circadian rhythm.

所以这非常有趣，就如何利用药理学来调整时间感知而言很有趣，但在昼夜节律的背景下也很有趣。

There's some emerging evidence that throughout the 24-hour cycle, there are robust changes in the amount of dopamine, norepinephrine, and serotonin that are present in the brain and bloodstream and body, depending on the time of day within the circadian cycle.

一些新证据表明，在整个 24 小时周期中，大脑、血液和身体中存在的多巴胺、去甲肾上腺素和血清素的量会发生剧烈变化，具体取决于昼夜节律周期中一天中的时间。

So much of the evidence points to the fact that in the first half of the day, approximate first half of the day, dopamine and norepinephrine are elevated in the brain, body, and bloodstream much more than is serotonin.

大量证据表明，在一天的前半天，大约是前半天，大脑、身体和血液中的多巴胺和去甲肾上腺素的升高程度远远高于血清素。

And that in the second half of the day, and in particular towards evening and nighttime, serotonin levels are going up.

在一天的后半段，尤其是傍晚和夜间，血清素水平会上升。

What that means is that our perception of the passage of time will be very different in the early part of the day and in the latter half of the day.

这意味着我们对时间流逝的感知在一天的早些时候和后半段会非常不同。

Now, this is important in terms of how one thinks about structuring their day, because I know many people are thinking about the various tasks that they need to do throughout their day.

现在，这对于人们如何安排他们的一天来说很重要，因为我知道很多人都在考虑他们一天中需要完成的各种任务。

Many, or I should say all of the literature, at least that I can find on productivity and things of that sort, point to the idea that we should be doing the hardest task, the thing that we want to do the least or the most important task early in the day as a kind of psychological tool for getting it done and feeling as if we accomplished something.

许多，或者我应该说所有的文献，至少是我能找到的关于生产力和此类事情的文献，都指出我们应该在一天的早些时候做最困难的任务，我们想做的最不重要或最重要的任务，作为一种心理工具来完成它并感觉好像我们完成了某件事。

And I think that's an excellent protocol, frankly.

坦率地说，我认为这是一个很好的协议。

And as an aside, to support what I said, but also to take us back to this critical role of the circadian rhythm, there is a lot of evidence that when one's sleep is disrupted, when sleep is either too short or is fragmented or is not of high enough quality for enough days, one of the first things to happen is that there is a dysregulation of these dopaminergic, noradrenergic, and serotonergic states throughout the day.

顺便说一句，为了支持我所说的，也为了让我们回到昼夜节律的这一关键作用，有很多证据表明，当一个人的睡眠被扰乱时，当睡眠太短或碎片化或在足够多的时间内睡眠质量不够高时，首先发生的事情之一就是全天这些多巴胺能、去甲肾上腺素能和血清素能状态的失调。

Now, there is a version of how dopamine and norepinephrine can impact our perception of the passage of time in ways that can be very disruptive or even maladaptive.

现在，有一个版本可以解释多巴胺和去甲肾上腺素如何以非常具有破坏性甚至适应不良的方式影响我们对时间流逝的感知。

And the best example that I'm aware of is trauma.

据我所知，最好的例子就是创伤。

Many people who have been in car accidents or who have experienced some other form of major trauma do what's called overclocking.

许多遭遇过车祸或经历过其他形式重大创伤的人都会进行所谓的超频。

Overclocking is when levels of dopamine and norepinephrine increase so much during a particular event that we fine slice, in other words, the frame rate, is increased so much so that we perceive things as happening in ultra-slow motion.

超频是指在特定事件期间多巴胺和去甲肾上腺素水平增加如此之多，以至于我们进行精细切片，换句话说，帧速率增加如此之多，以至于我们认为事情以超慢动作发生。

Now, that might not seem like a bad thing overall, but the problem with overclocking is the way in which that information gets stamped down into the memory system.

现在，总的来说，这似乎并不是一件坏事，但超频的问题在于这些信息被记录到内存系统中的方式。

So the memory system, which involves areas of the brain like the hippocampus, but also the neocortex, is basically a space-time recorder.

因此，记忆系统涉及海马体等大脑区域以及新皮质，基本上是一个时空记录器。

What do I mean by space-time recorder?

时空记录器是什么意思？

Well, your nervous system, of course, is housed in the darkness of your skull.

嗯，当然，你的神经系统位于你头骨的黑暗中。

It doesn't have a whole lot of information about the outside world, except light coming in through the eyes and whatever happens to hit our ears and in terms of sound waves and skin and so forth.

它没有关于外部世界的大量信息，除了通过眼睛进入的光线以及发生在我们耳朵上的任何东西以及声波和皮肤等方面的信息。

So it has to take all those neural signals, and it has to create a record of what happened.

因此它必须获取所有这些神经信号，并且必须创建所发生事件的记录。

Now, it doesn't create a record of everything that happened, but car accidents and trauma and things of that sort oftentimes are stamped down into our record of what happened.

现在，它并没有创建所发生的一切的记录，但是车祸和创伤以及诸如此类的事情经常被记录在我们所发生的事情的记录中。

And what gets stamped down, what we actually mean by the phrase stamped down, is that the precise firing of the sequence of neurons that reflected some event.

被标记的东西，我们所说的被标记的真正意思是，反映某些事件的神经元序列的精确放电。

So let's say I'm in a car accident, certain neurons are firing because of the flipping of the car or there's screams or there's blood or things of that sort.

假设我出了一场车祸，某些神经元因为汽车翻转、尖叫声、流血之类的东西而放电。

All of that neural activity gets repeated in the hippocampus, and then the sequence of the firing of those neurons is also remembered.

所有这些神经活动都会在海马体中重复，然后这些神经元的放电顺序也会被记住。

So it's not just that neuron one, two, three, four fired in that sequence, it's also that neuron one, two, three, four fired at a particular rate.

因此，不仅神经元一、二、三、四按该顺序放电，神经元一、二、三、四也以特定速率放电。

So it would be one, two, three, four during the actual event, and then the memory is stored as firing of those neurons as one, two, three, four.

因此，在实际事件中，它会是一、二、三、四，然后记忆会随着这些神经元的放电而存储为一、二、三、四。

Right?

正确的？

If during the event it was one, two, three, four at that rate, the storage of the memory is not going to be one, two, three, four.

如果在事件期间它是一、二、三、四，那么存储器的存储就不会是一、二、三、四。

Okay?

好的？

In other words, there's both a space code, as we say, meaning the particular neurons that fire is important, and there's a rate code, how quickly those neurons fire or the relative firing, the timing of the firing of those neurons is also part of the memory.

换句话说，正如我们所说，既有空间代码，意味着发射的特定神经元很重要，又有速率代码，这些神经元发射的速度或相对发射的速度，这些神经元发射的时间也是记忆的一部分。

This affords our memory system tremendous flexibility.

这为我们的记忆系统提供了巨大的灵活性。

What it means is that you can take the same set of neurons in the hippocampus and stamp down many, many more memories because all you have to do is use a match of the different rates of the different neurons that we're firing in order to set that code.

这意味着你可以在海马体中使用同一组神经元，并标记出更多、更多的记忆，因为你所要做的就是使用我们所激发的不同神经元的不同速率的匹配来设置该代码。

Right?

正确的？

Otherwise, if you needed a different set of neurons for every memory, you'd need an enormous hippocampus, you'd need an enormous head.

否则，如果你的每个记忆都需要一组不同的神经元，那么你就需要一个巨大的海马体，你就需要一个巨大的头部。

So I think you get the basic idea.

所以我想你已经明白了基本的想法。

Overclocking is a case in which the frame rate is so high that a memory gets stamped down and people have a very hard time shaking that memory and the emotions associated with that memory.

超频是指帧速率太高以至于内存被压低，人们很难动摇该内存以及与该内存相关的情绪。

In fact, one of the first things that trauma victims learn is that they aren't going to forget what happened.

事实上，创伤受害者学到的第一件事就是他们不会忘记发生过的事情。

What's eventually going to happen, ideally with good treatment, is that the emotional weight of the experience will eventually be divorced from the memory of the experience.

最终发生的情况是，在理想的情况下，经过良好的治疗，体验的情感分量最终将与体验的记忆脱离。

Some of you are probably saying, "Why dopamine during trauma?

你们中的一些人可能会说，“为什么在创伤期间会产生多巴胺？

I thought dopamine was the feel-good molecule." Well, in reality, dopamine is not necessarily a molecule of reward, it's a molecule of motivation, pursuit, and drive.

我认为多巴胺是一种让人感觉良好的分子。”事实上，多巴胺不一定是奖励分子，它是动机、追求和驱动力的分子。

And because of the close relationship between dopamine and norepinephrine, oftentimes they are co-released.

由于多巴胺和去甲肾上腺素之间的密切关系，它们通常是共同释放的。

So whether or not dopamine is released during car crashes or other forms of trauma, we don't know.

因此，我们不知道在车祸或其他形式的创伤期间是否会释放多巴胺。

But what we do know is that both the dopamine system and the noradrenergic system, when we say noradrenergic, we mean norepinephrine, those systems are greatly increased anytime there's a heightened state of arousal.

但我们所知道的是，多巴胺系统和去甲肾上腺素能系统，当我们说去甲肾上腺素能时，我们指的是去甲肾上腺素，只要有高度的兴奋状态，这些系统就会大大增加。

And arousal can have negative valence, like meaning Associated with an event that we really hate, that we would prefer not to be involved in, or it can have positive valence.

唤醒可以具有负效价，例如与我们真正讨厌的事件相关联，我们宁愿不参与其中，也可以具有正效价。

But dopamine and norepinephrine are kind of the common hallmark of all things of elevated arousal.

但多巴胺和去甲肾上腺素是所有兴奋性升高事物的共同标志。

And so that's why we see evidence for dopamine being associated with these changes in time perception, both for positive events and for negative events.

这就是为什么我们看到多巴胺与时间感知的这些变化相关的证据，无论是对于积极事件还是消极事件。

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

我想稍微休息一下并感谢我们的赞助商之一 BetterHelp。

BetterHelp offers professional therapy with a licensed therapist carried out entirely online.

BetterHelp 提供由持证治疗师完全在线进行的专业治疗。

I've been doing weekly therapy for well over 30 years.

三十多年来我每周进行一次治疗。

Initially, I didn't have a choice.

最初，我别无选择。

It was a condition of being allowed to stay in school.

这是被允许留在学校的一个条件。

But pretty soon I realized that therapy is an extremely important component to overall health.

但很快我就意识到治疗对于整体健康来说是极其重要的组成部分。

In fact, I consider doing regular therapy just as important as getting regular exercise, which of course I also do every week.

事实上，我认为定期治疗和定期锻炼一样重要，当然我每周都会这样做。

There are essentially three things that great therapy provides.

伟大的治疗本质上可以提供三件事。

First of all, it provides a good rapport with somebody that you can trust and talk to about all issues that you're concerned about.

首先，它与您可以信任的人建立了良好的融洽关系，并可以与您谈论您关心的所有问题。

Second of all, it can provide support in the form of emotional support or directed guidance.

其次，它可以以情感支持或定向指导的形式提供支持。

And third, expert therapy can provide useful insights.

第三，专家治疗可以提供有用的见解。

With BetterHelp, they make it very easy to find an expert therapist with whom you resonate with and can provide those benefits that come through effective therapy.

通过 BetterHelp，他们可以很容易地找到与您产生共鸣的专家治疗师，并可以通过有效的治疗提供这些好处。

Also, because BetterHelp allows therapy to be done entirely online, it's very time efficient.

此外，由于 BetterHelp 允许治疗完全在线完成，因此非常省时。

It's easy to fit into a busy schedule.

很容易适应繁忙的日程。

There's no commuting to a therapist's office or sitting in a waiting room or anything like that.

无需通勤到治疗师办公室或坐在候诊室或类似的地方。

You simply go online and hold your appointment.

您只需上网并预约即可。

If you would like to try BetterHelp, go to betterhelp.com/huberman to get 10% off your first month.

如果您想尝试 BetterHelp，请访问 betterhelp.com/huberman，第一个月可享受 10% 的折扣。

Again, that's betterhelp.com/huberman.

再说一次，这是 betterhelp.com/huberman。

Now, up until now, I've been talking about how dopamine, and to some extent serotonin, can differentially impact your perception of how fast or how slowly things are happening in the moment.

到目前为止，我一直在谈论多巴胺以及某种程度上的血清素如何不同地影响你对当下事情发生的快慢的感知。

But remember, we have prospective time, we have our experience of time in the moment, and we have retrospective time.

但请记住，我们有前瞻性的时间，我们有当下的时间体验，我们有回顾性的时间。

And there are beautiful studies that have showed that the dopaminergic state changes the way, not just that we experience things now, but that it changes the way in which we remember things in the past and the rate at which those things occurred, and those are in opposite direction.

有一些出色的研究表明，多巴胺能状态不仅改变了我们现在经历事物的方式，而且改变了我们记忆过去事物的方式以及这些事物发生的速度，而这些是相反的方向。

So to make this very simple, if something that you experience is fun or varied, meaning it has a lot of different components in it, and in other words, is associated with an increase in dopamine in your brain, you will experience that as going by very fast.

因此，简单来说，如果你经历的某件事很有趣或多种多样，这意味着它有很多不同的成分，换句话说，它与你大脑中多巴胺的增加有关，你会觉得它过得很快。

Imagine an amazing day for a kid at an amusement park.

想象一下孩子在游乐园度过了美好的一天。

They can do a ton of things that's all new, they're very excited, and they'll feel like it goes by very fast.

他们可以做很多新鲜的事情，他们非常兴奋，他们会觉得一切都过得很快。

But later, they will remember that experience as being very long, that it was a long day full of many events.

但后来，他们会记得那段经历非常漫长，那是充满许多事件的漫长一天。

And so there's this paradoxical relationship between how we perceive fun, exciting, varied events in the present and how we remember them in the past.

因此，我们如何看待当前有趣、令人兴奋、多样化的事件与我们如何记住过去的事件之间存在着一种矛盾的关系。

For those of you who've gone on vacation, if you've had an amazing day on vacation, or an amazing vacation overall, it will seem like it goes by very fast.

对于那些去度假的人来说，如果您在假期中度过了美好的一天，或者整个假期过得很愉快，那么您会觉得时间过得很快。

The last day of vacation, you sort of go, "Whoa, it went by so fast because there's so much happening." But in memory, six to eight months later, you'll remember, "Wow, that was a long thing.

假期的最后一天，你可能会说：“哇，时间过得真快，因为发生了太多事情。”但在记忆中，六到八个月后，你会记得，“哇，那是一件很长的事情。

We had this, then we had that, then we did this, then we had that." It tends to spool out in a longer memory than the actual experience.

我们做了这个，然后我们做了那个，然后我们做了这个，然后我们做了那个。”它往往会在比实际经历更长的记忆中出现。

Conversely, if you're bored with something or it's something you really don't like, it's going to seem like it takes a long time to go through that experience in the moment.

相反，如果你对某件事感到厌倦或者你真的不喜欢某件事，那么此刻似乎需要很长时间才能经历这种经历。

But retroactively looking back, it'll seem like that moment was very short.

但回想起来，那一刻似乎非常短暂。

And so the reason I bring this up is we aren't just driven by these circadian clocks and these circannual clocks and these ultradian clocks.

所以我提出这个问题的原因是我们不仅仅受到这些生物钟、这些昼夜节律时钟和这些超昼夜节律时钟的驱动。

We are driven by these timers that vary depending on our level of excitement, and they vary depending on our level of excitement because of these neuromodulators, dopamine and serotonin.

我们受到这些计时器的驱动，这些计时器根据我们的兴奋程度而变化，并且由于这些神经调节剂、多巴胺和血清素，它们根据我们的兴奋程度而变化。

So the way I like to think about it is that you have two clocks, two stopwatches.

所以我喜欢这样思考：你有两个时钟，两个秒表。

One is a dopaminergic stopwatch that fine slices really closely.

其中一个是多巴胺能秒表，可以非常紧密地进行精细切片。

It counts off milliseconds, and it's grabbing a movie of your experience at very high resolution.

它以毫秒为单位进行计数，并以非常高的分辨率捕捉您的经历的电影。

And on the other hand, you have a stopwatch that's gathering big time bins, big ticks along the, the hand is moving at bigger intervals, marking off time.

另一方面，你有一个秒表，它收集大时间段、大滴答声，指针以更大的间隔移动，标记时间。

And depending on whether or not you're excited or whether or not you're bored, you're using different stopwatches on time, and therefore you're perceiving your experience differently.

根据您是否兴奋或是否无聊，您在时间上使用不同的秒表，因此您对体验的感知也不同。

One very interesting aspect to the way that neuromodulators like dopamine and novelty interact with time perception and memory is how we perceive our relationship to places and people.

多巴胺和新奇感等神经调节剂与时间感知和记忆相互作用的一个非常有趣的方面是我们如何感知我们与地方和人的关系。

So really interesting literature showing that the more novel experiences we have in a place, the more we feel we know that place, obviously, but the longer we feel we've been there.

非常有趣的文献表明，我们在一个地方经历的新奇经历越多，我们就越觉得自己了解那个地方，显然，但我们感觉自己呆在那里的时间就越长。

So here's the kind of gedanken or thought experiment that illustrates what's in the literature.

因此，这里有一种 gedanken 或思想实验来说明文献中的内容。

Let's say I were to move to New York City.

假设我要搬到纽约市。

I happen to really like New York City.

我碰巧真的很喜欢纽约市。

I've never lived there, but let's say I lived there.

我从未住过那里，但可以说我住在那里。

I lived in a given apartment for a year, and I would have a number of different experiences.

我在一套公寓里住了一年，我会有很多不同的经历。

In this mental experiment, let's say I had 100 different exciting and new experiences.

在这个心理实验中，假设我有 100 种不同的令人兴奋的新体验。

I would, at the end of that year, feel as if I lived there a certain period of time, one year.

到了那年年底，我会感觉好像我在那里生活了一段时间，一年。

I would actually know I lived there one year.

我实际上知道我在那里住过一年。

If, however, I lived in three different places in New York City, and I met three times as many people, and I had three times as many novel experiences, I would actually feel as if I'd been there much longer than had I only lived in one location.

然而，如果我住在纽约市的三个不同的地方，我遇到的人是原来的三倍，我的新奇经历是原来的三倍，我实际上会觉得我在那里呆的时间比只住在一个地方的时间要长得多。

This is also true for social interactions.

对于社交互动也是如此。

When we move to multiple or several novel environments with somebody else, we tend to feel as if we know that person much better and that they know us much better.

当我们和别人一起搬到多个或几个新的环境时，我们往往会觉得我们更了解那个人，而他们也更了解我们。

Now, that's all very interesting and speaks to the fact that dopamine is a kind of flexible currency in the brain.

现在，这一切都非常有趣，并且说明了多巴胺是大脑中一种灵活的货币这一事实。

It's doled out, if you will, or released when Something that one hopes will happen, happens, and it's released when there's a surprise, even if it's a negative surprise.

如果你愿意的话，它会被分发出去，或者当人们希望发生的事情发生时被释放，并且当有惊喜时它会被释放，即使这是一个负面的惊喜。

It's not something that the subject wanted to happen.

这不是对象想要发生的事情。

But the more interesting thing is how that relates to time perception.

但更有趣的是这与时间感知有何关系。

What I mean is, how often and when you release dopamine is actually setting the frame rate on the entire perception of everything, not just for positive events or negative events.

我的意思是，释放多巴胺的频率和时间实际上是在设定对一切事物的整体感知的帧速率，而不仅仅是针对积极事件或消极事件。

This governance over our perception of time that dopamine has, points to a very clear, very actionable, and very powerful tool, and that is a tool that many people have talked about before, which are habits.

多巴胺对我们时间感知的这种治理，指向了一个非常清晰、非常可操作、非常强大的工具，那就是很多人之前谈到的一个工具，那就是习惯。

People have discussed habits in a variety of contexts, but in the context of dopamine reward and time perception, what this means is that placing specific habitual routines at particular intervals throughout your day is a very, not just convenient, but a very good way to incorporate the dopamine system so that you divide your day into a series of what I would call functional units.

人们已经在各种背景下讨论了习惯，但在多巴胺奖励和时间感知的背景下，这意味着在一天中的特定时间间隔安排特定的习惯程序不仅非常方便，而且是整合多巴胺系统的一种非常好的方法，这样您就可以将一天划分为一系列我称之为功能单元的功能单元。

What would this look like?

这会是什么样子？

It would mean waking up and having one specific habit that you always engage in that causes a release of dopamine.

这意味着醒来后养成一种你经常养成的特定习惯，这种习惯会导致多巴胺的释放。

You could say, "Well, great.

你可以说：“嗯，太棒了。

That'll make me feel good." And I would agree.

这会让我感觉很好。”我同意。

Dopamine release generally makes us feel motivated, but it would have an additional effect of marking that time of day as the beginning of a particular time bin.

多巴胺的释放通常会让我们感到有动力，但它还会产生额外的效果，将一天中的那个时间标记为特定时间段的开始。

Then inserting another habit, perhaps the beginning of, I don't know, your breakfast or something, but recognizing that that's a habit and being fairly habitual.

然后插入另一个习惯，也许是我不知道的早餐之类的开始，但要认识到这是一种习惯，并且相当习惯。

You don't have to be obsessively precise about the timing, but that regular sequencing of things is going to lead not just to dopamine release as it relates to reward and motivation and feeling good, but it actually becomes the way in which we carve up our entire experience of our day.

你不必对时间过于精确，但有规律的事情排序不仅会导致多巴胺释放，因为它与奖励、动机和感觉良好有关，而且它实际上成为我们划分一天的整个经历的方式。

Today, we covered a lot about time perception.

今天，我们讨论了很多关于时间感知的内容。

We certainly didn't cover everything about time perception, but we covered things like entrainment, the role of dopamine, habits, and various routines that can adjust your sense of time for sake of particular goals.

我们当然没有涵盖有关时间感知的所有内容，但我们涵盖了诸如夹带、多巴胺的作用、习惯以及可以为了特定目标而调整你的时间感的各种例程等内容。

If you're interested in learning more about time perception, I'd like to point you to a really excellent book called "Your Brain Is a Time Machine: The Neuroscience and Physics of Time." The book was written by Professor Dr. Dean Buonomano, who's a professor at UCLA and a world expert in the neuroscience and physics of time.

如果您有兴趣了解有关时间感知的更多信息，我想向您推荐一本非常优秀的书，名为“您的大脑是一台时间机器：时间的神经科学和物理学”。这本书的作者是加州大学洛杉矶分校教授 Dean Buonomano 博士，他是神经科学和时间物理学领域的世界专家。

Thank you for your time and attention today, and last but certainly not least, thank you for your interest in science.

感谢您今天的时间和关注，最后但同样重要的是，感谢您对科学的兴趣。

"I want to date with rules," Cartie says.

“我想按规则约会，”卡蒂说。

"Rules?" Raka asks.

“规则？”拉卡问道。

This is the love story of real Hinge couple, Cartie and Raka, written and read by me, Nicola Dinan.

这是真实的铰链夫妇卡蒂和拉卡的爱情故事，由我尼古拉·迪南撰写和阅读。

Listen to the free audiobook now.

立即收听免费有声读物。