Essentials: Tools for Setting & Achieving Goals | Dr. Emily Balcetis
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
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。
And now for my discussion with Dr. Emily Balcetis.
现在我与 Emily Balcetis 博士进行讨论。
Well, thanks for being here.
嗯，谢谢你来到这里。
Andrew Huberman:
安德鲁·休伯曼：
It's my pleasure.
这是我的荣幸。
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
Yeah.
是的。
I've been looking forward to this for a long time, because as a vision scientist who is also very interested in real-life tools and goal-setting and motivation, your work lands squarely in the middle of those interests.
我对此期待已久，因为作为一名视觉科学家，他对现实生活中的工具、目标设定和动机也非常感兴趣，你的工作正好落在这些兴趣的中间。
Just to kick things off, could you tell us just a little bit about goal setting and goal retrieval.
首先，您能否告诉我们一些有关目标设定和目标检索的信息。
What's the deal with vision and motivation?
愿景和动机有什么关系？
How do those two things link up?
这两件事如何联系起来？
Andrew Huberman:
安德鲁·休伯曼：
Yeah, totally.
是的，完全可以。
When psychologists ask people, "What are you doing to help make progress on your goals?" They say all kinds of things.
当心理学家问人们：“你正在做什么来帮助实现你的目标？”他们说各种各样的事情。
A couple of things always pop to the top, which is self-pep talks, or, "I remind myself of how important it is to do this job," or put up Post-it notes around to constantly be nagging me about what I need to do.
有几件事总是会出现在最上面，那就是自我鼓舞的谈话，或者，“我提醒自己做这份工作是多么重要”，或者在周围贴上便利贴，不断地唠叨我需要做什么。
All of that takes a lot of time and effort and commitment, and so what a surprise that people burn out.
所有这些都需要大量的时间、精力和承诺，所以令人惊讶的是人们精疲力尽。
Right?
正确的？
It's exciting to work on a goal when you first set it.
当你第一次设定目标时，为之努力是令人兴奋的。
You might make some initial progress, but then eventually we get not even to the halfway point before things get real, things are challenging, and we fall by the wayside.
你可能会取得一些初步的进展，但最终我们甚至连一半都还没到，事情就变得现实了，事情充满了挑战，我们就半途而废了。
So then with my team, I was trying to think of, well, what are strategies that don't require as much effort, that we can automate, that we can take advantage of what's already happening within ourselves, within our body, within our mind, that might overcome one of those challenges?
因此，我和我的团队一起思考，有什么策略不需要付出太多努力，我们可以自动化，我们可以利用我们自己、我们的身体、我们的思想中已经发生的事情，从而可能克服这些挑战之一？
And that's when we started to land on the idea of vision.
就在那时我们开始提出愿景的想法。
And we thought, you know what?
我们想，你知道吗？
There are strategies that we can use to look at the world in a different way, and that we can automate, that might help us to overcome some obstacles, to make progress on our goals, to maybe literally see opportunities that we hadn't been able to see before.
我们可以使用一些策略以不同的方式看待世界，并且我们可以自动化这些策略，这可能会帮助我们克服一些障碍，在我们的目标上取得进展，也许真的会看到我们以前从未见过的机会。
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
You've published a number of studies in this area, but maybe you could highlight some of the more important findings in the area of how people can adjust their vision in order to meet goals more quickly and more efficiently.
您已经发表了该领域的许多研究，但也许您可以重点介绍人们如何调整视力以更快、更有效地实现目标领域的一些更重要的发现。
Andrew Huberman:
安德鲁·休伯曼：
So, we started thinking about, what are the goals that are most important to people that they struggle with the most?
因此，我们开始思考，对于那些最挣扎的人来说，最重要的目标是什么？
And regardless of where you look or who you ask or when you ask it, people's number one goal is something related to their health.
无论你看向哪里、向谁询问或何时询问，人们的首要目标都是与他们的健康相关的事情。
Right?
正确的？
So one of the first things that I did was go over to Brooklyn.
所以我做的第一件事就是去布鲁克林。
There's a couple of armories all around the boroughs here around New York City, and the one in Brooklyn, in particular, is now a YMCA.
纽约市周围的行政区都有几家军械库，尤其是布鲁克林的一家，现在是基督教青年会。
Somebody had invited me, a physical therapist, said, "Hey, you should come out and check out what's happening here.
有人邀请我，一名物理治疗师，对我说：“嘿，你应该出来看看这里发生了什么。
With your interest in exercise and trying to find new ways of helping people, new tactics that they can add to their tool belt, I think you're going to find some interesting people that are working out there," who, as it turns out, are some of the fastest runners in the world.
如果你对锻炼感兴趣，并试图寻找帮助人们的新方法，他们可以添加到他们的工具带中的新策略，我想你会发现一些有趣的人正在那里锻炼，”事实证明，他们是世界上跑得最快的人之一。
One of the people that was in the last Olympics before I showed up won the gold medal for the 400 meter.
在我出现之前参加上届奥运会的一个人赢得了 400 米金牌。
And I thought, when these people are running, I bet they are hyper-aware of everything that's going on in their surroundings.
我想，当这些人跑步时，我敢打赌他们对周围发生的一切都非常了解。
Where are they relative to the competition?
与竞争对手相比，它们处于什么位置？
What's happening in their peripheral vision?
他们的余光发生了什么？
What's going on on the side?
旁边发生什么事了？
Who's behind them?
他们背后是谁？
Who's in front of them?
他们前面是谁？
They probably have this master sense, this master visual plan at any point in time, and that's what probably makes them elite.
他们可能在任何时候都有这种大师的感觉，这种大师的视觉计划，这可能使他们成为精英。
So when I started asking them, "Is that the case?
所以当我开始问他们：“是这样吗？
Do you really pay attention to what's in your surroundings, what's behind you, what's on the side?" They said, "No." All of them said, "No, and sometimes when I do do that, it's a mistake." So that was surprising.
你真的关注周围的事物、背后的事物、侧面的事物吗？”他们说：“不。”他们所有人都说：“不，有时当我这样做时，这是一个错误。”所以这很令人惊讶。
It totally went against my intuition about what they do that likely contributes to their success.
这完全违背了我的直觉，即他们所做的事情可能有助于他们的成功。
What they said instead was that they are hyper-focused.
相反，他们说的是他们过于专注。
They assume this narrowed focus of attention, almost like a spotlight is shining on a target.
他们假设这种注意力集中的情况，几乎就像聚光灯照在目标上一样。
Now, when they're running a short distance, that target might literally be the finish line, the line that they're trying to cross.
现在，当他们跑一小段距离时，该目标实际上可能就是终点线，即他们试图跨越的线。
If it's a longer distance, they set sub-goals, like the shorts on the person up ahead that they're trying to beat, or they choose some sort of stable landmark, like a sign that they would pass by.
如果距离较长，他们会设定子目标，例如他们试图击败前面的人的短裤，或者他们选择某种稳定的地标，例如他们会经过的标志。
It's like a spotlight is shining just on that, or they have blinders on the sides of their face.
就好像聚光灯照在他们身上，或者他们的脸两侧戴着眼罩。
That's all they're paying attention to.
这就是他们所关注的一切。
And I thought, oh, that's something we can play with.
我想，哦，这是我们可以玩的东西。
Right?
正确的？
They are elite, and they are accomplished.
他们是精英，而且是有成就的人。
So then we started thinking, okay, what about people who aren't competitive runners?
然后我们开始思考，好吧，那些不是竞技跑步者的人怎么办？
Is this a tactic we can teach people?
这是我们可以教给人们的策略吗？
The answer is yes.
答案是肯定的。
You can tell people about what these Olympic athletes are doing.
你可以告诉人们这些奥运会运动员在做什么。
Imagine that there's a spotlight shining just on a target.
想象一下，有一束聚光灯正好照射在一个目标上。
Choose something up ahead, the stop sign two blocks up that you can just see.
选择前面的某个东西，两个街区外的停车标志，你就可以看到。
And imagine that you have blinders on so that you're not really paying attention to the people that are passing by or the buildings or the garbage cans or the trucks that are on the road.
想象一下，你戴着眼罩，这样你就没有真正注意到路过的人、建筑物、垃圾桶或路上的卡车。
Tune those out and focus in on that target until you hit it, and then choose another one.
调整这些目标并专注于该目标，直到实现它，然后选择另一个目标。
Right?
正确的？
Sort of recalibrate, choose the next goal.
重新调整，选择下一个目标。
Now, one of the first studies that we did was teach that strategy and juxtapose or compare it against a group that we said, "Just look around naturally.
现在，我们所做的第一项研究就是教授这种策略，并将其与我们所说的“自然环顾四周”的小组进行并列或比较。
You might see that finish line up ahead, and there's things on the periphery.
您可能会看到前方有终点线，并且外围有一些东西。
Whatever your eyes want to do, whatever you think is going to work best, feel free to do that and tell us what you're looking at." Then we gave them a finish line.
无论您的眼睛想要做什么，无论您认为效果最好，请随意执行并告诉我们您在看什么。”然后我们给了他们一个终点线。
We created sort of an exercise that's moderately challenging, but possible.
我们创建了一种具有一定挑战性但可行的练习。
We put ankle weights on that accounted for about 15% of their body weight, told them to lift their knees up, sort of high-stepping to a finish line.
我们将约占他们体重 15% 的脚踝重量放在脚踝上，告诉他们抬起膝盖，有点高步冲向终点线。
So this would be challenging for them to do, but we said it's an indicator of overall health and fitness.
所以这对他们来说是一个挑战，但我们说这是整体健康和健身的指标。
Some of these people had narrowed their focus of attention, and some were just looking more expansively or naturally.
其中一些人的注意力集中范围缩小了，而另一些人只是看起来更广阔或更自然。
And what we found is that those people that we trained, just everyday, normal people doing this moderately challenging exercise, they were able to move 27% faster.
我们发现，我们训练的那些人，只是每天做这种中等挑战性练习的普通人，他们的移动速度提高了 27%。
They could do the exercise more quickly, and they said it hurt 17% less.
他们可以更快地完成这项练习，并且他们表示疼痛减轻了 17%。
Everybody was in the same sort of circumstance, but yet their experience was really different.
每个人都处于同样的境遇，但他们的经历却截然不同。
So we were really excited about that, right?
所以我们对此感到非常兴奋，对吧？
Because it meant that this strategy, we could use it on people who are not elite athletes.
因为这意味着我们可以将这种策略用在非精英运动员身上。
It could be easily adopted.
它很容易被采用。
A quick training session can teach people to look at the world in a different way.
快速培训课程可以教会人们以不同的方式看待世界。
Again, this narrowed attention was different than whatever they do naturally, the comparison group, but it had a big outcome.
同样，这种狭窄的注意力与对照组的自然行为不同，但它产生了很大的结果。
It had a big difference on the way that they were engaged in the exercise.
他们参与锻炼的方式有很大的不同。
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
Are they focusing on a specific point, or is it kind of the entire horizon of that goal?
他们是专注于某个特定点，还是该目标的整个范围？
Because the finish line is indeed a line.
因为终点线确实是一条线。
Andrew Huberman:
安德鲁·休伯曼：
In our interviews with people, our sort of focus group studies It seems like it's more like a circular point, and that's in fact what we're teaching people, what we're training them to do.
在我们对人们的采访中，我们的焦点小组研究看起来更像是一个循环点，而这实际上就是我们教人们做的事情，我们训练他们做的事情。
So rather than going broadly, looking across a line from left to right, we are encouraging them to imagine a circle of light that's shining on some target.
因此，我们不是广泛地从左到右看一条线，而是鼓励他们想象一个照在某个目标上的光圈。
Now, of course, a finish line is a line, but if they're staying in their lane, if they're on a track, you can imagine that there is a circle shining just on where in their lane they'll cross that finish line, or if it's a stop sign, you could imagine a circle of light illuminating that.
当然，终点线就是一条线，但如果他们留在自己的车道上，如果他们在跑道上，你可以想象有一个圆圈在他们将要穿过终点线的车道上发光，或者如果这是一个停车标志，你可以想象有一个圆圈照亮了它。
So that's what we're teaching people to use, and that's what seems to be effective to maintain that focus rather than sort of being pulled to engage with peripheral vision.
这就是我们教人们使用的方法，这似乎可以有效地保持注意力，而不是被拉到周边视觉上。
And there's some amazing people, some runners in history like Joan Benoit Samuelson.
历史上有一些了不起的人，一些跑步运动员，比如琼·伯努瓦·萨缪尔森。
She's one of the first female marathon competitors who has won multiple marathons.
她是第一位赢得多项马拉松比赛冠军的女性马拉松选手之一。
She's Canadian.
她是加拿大人。
I think she's won, feel free to correct me, 10 marathons in her life.
我认为她赢了，请随意纠正我，她一生中赢得了 10 场马拉松。
And she talks about sort of not assuming this wide but not deep or tall attentional focus.
她谈到了不采取这种广泛但不深入或高度的注意力焦点。
She talks about finding "the shorts on somebody ahead of me" and focusing on those shorts until she passes them and then resetting that goal.
她谈到寻找“在我前面的人身上的短裤”，并专注于这些短裤，直到她超越它们，然后重新设定目标。
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.
我想稍微休息一下，并向我们的赞助商“八睡”表示感谢。
Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.
August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。
One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct.
确保您睡个好觉的最佳方法之一是确保睡眠环境的温度正确。
And that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.
这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。
And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.
为了醒来时感觉神清气爽、精力充沛，您的体温实际上必须升高约一到三度。
Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.
八睡眠会根据您的独特需求自动调节整个晚上的床温。
I've been sleeping on an Eight Sleep mattress cover for nearly five years now, and it has completely transformed and improved the quality of my sleep.
我已经睡在八睡眠床垫罩上近五年了，它彻底改变并改善了我的睡眠质量。
The latest Eight Sleep model is the Pod 5.
最新的八睡眠型号是 Pod 5。
This is what I'm now sleeping on, and I absolutely love it.
这就是我现在睡觉的地方，我非常喜欢它。
It has so many incredible features.
它有很多令人难以置信的功能。
For instance, the Pod 5 has a feature called Autopilot, which is an AI engine that learns your sleep patterns and then adjusts the temperature of your sleeping environment across different sleep stages.
例如，Pod 5有一个名为Autopilot的功能，这是一个人工智能引擎，可以学习你的睡眠模式，然后在不同的睡眠阶段调整你的睡眠环境温度。
It'll even elevate your head if you're snoring, and it makes other shifts to optimize your sleep.
如果您打鼾，它甚至会抬高您的头部，并进行其他转换以优化您的睡眠。
If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod 5.
如果您想尝试八睡眠，请访问八睡眠.com/huberman，新款 Pod 5 最高可享受 350 美元优惠。
Eight Sleep ships to many countries worldwide, including Mexico and the UAE.
八号睡眠船运往世界各地的许多国家，包括墨西哥和阿联酋。
Again, that's eightsleep.com/huberman to save up to $350.
同样，访问八睡眠.com/huberman 最多可节省 350 美元。
The most pressing question I have in my mind is, can we, I, all of us use this strategy to make the starting line a goal point?
我心中最紧迫的问题是，我们，我，我们所有人都可以使用这个策略，使起跑线成为目标点吗？
Because for a lot of people, it's not about going from start to finish, it's about getting to start.
因为对于很多人来说，重要的不是从头到尾，而是开始。
And is there any physiology or physiological changes, I should say, to reflect the idea that maybe just visually focusing on the start line would actually get me more excited as opposed to make me less excited to engage in effort?
我应该说，是否存在任何生理学或生理变化来反映这样的想法：也许仅仅在视觉上关注起跑线实际上会让我更加兴奋，而不是让我对努力感到不那么兴奋？
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
There's certainly vision science that's tied up in that very first stage of goal setting, identifying what that goal is in the first place and taking those first steps.
当然，视觉科学与目标设定的第一阶段密切相关，首先确定目标是什么并采取第一步。
A lot of people's go-to strategies that involve vision are vision boards or dream boards or Post-it notes, right?
很多人涉及愿景的首选策略是愿景板、梦想板或便利贴，对吧？
They're creating some sort of visual representation of what it is that they want to accomplish.
他们正在创建某种视觉表示来表达他们想要完成的任务。
Almost like a scrapbook, collect visual icons that reflect where you want to be to motivate yourself.
就像剪贴簿一样，收集反映您想要激励自己的目标的视觉图标。
It's a really common tactic.
这是一个非常常见的策略。
That's effective for identifying what you want, but it may not actually be effective for helping you to meet the goal, to get the job done.
这对于确定你想要什么很有效，但实际上对于帮助你实现目标、完成工作可能并不有效。
So colleagues of mine at New York University have probed, well, why?
所以我在纽约大学的同事们探究了为什么？
Why is that?
这是为什么？
Why is just thinking about what you want in your life and sort of putting yourself vicariously into those shoes, imagining what my life will be like if I can accomplish everything on this list, why doesn't that work?
为什么只是思考你在生活中想要什么，并把自己置于那些境地，想象如果我能完成这个清单上的所有事情，我的生活会是什么样子，为什么这不起作用？
Well, first of all, does it work?
嗯，首先，它有效吗？
The answer is no. And why does it not work?
答案是否定的。为什么它不起作用？
Because what happens, these colleagues, Gabriele Oettingen and her research team, have found is that going through and dreaming about or visualizing how great my life will be when I get X, Y, and Z done, that is like a goal satisfied.
因为发生的情况是，这些同事，Gabriele Oettingen 和她的研究团队发现，经历并梦想或想象当我完成 X、Y 和 Z 时我的生活将会多么美好，这就像一个目标得到了满足。
I have identified what it is that I want.
我已经确定了我想要的是什么。
I have experienced it, even if just in an imaginary way.
我经历过它，即使只是以一种想象的方式。
I've had that positive experience of thinking about how great my life is going to be when I get this thing done, and they start to sort of rest on their laurels.
我有过这样的积极经历：当我完成这件事时，我的生活将会变得多么美好，而他们开始安于现状。
She's actually measured systolic blood pressure and heart rate, and they found that people who do that, who go through that experience of visualizing how great my life will be when I get X, Y, and Z done, their systolic blood pressure, the bottom number on your blood pressure reading, decreases.
她实际上测量了收缩压和心率，他们发现，那些这样做的人，那些经历过想象当我完成 X、Y 和 Z 时我的生活将会多么美好的经历的人，他们的收缩压（血压读数的底部数字）会降低。
Now, I'm all about finding ways to relax, but motivation scientists know that systolic blood pressure is actually an indicator of our body's readiness to get up and act, to do something.
现在，我正在寻找放松的方法，但动机科学家知道，收缩压实际上是我们身体准备好起床、行动、做某事的指标。
Now, that can be the going out for a walk, going out for a run, hitting the gym.
现在，这可以是出去散步、跑步、去健身房。
It can also be things like doing math problems, right?
也可以是做数学题之类的事情，对吧？
Even if it's something that's just mental, systolic blood pressure actually goes up in anticipation of your body or your mind needing to do something, taking the first steps on a goal.
即使这只是精神上的事情，收缩压实际上会因为预期你的身体或你的思想需要做某事、朝着目标迈出第一步而上升。
So then it helps us to understand, okay, if I've just created this dream board, this vision board, and put myself psychologically in that space of a goal satisfied, why is it bad that blood pressure goes down?
那么它可以帮助我们理解，好吧，如果我刚刚创建了这个梦想板，这个愿景板，并在心理上将自己置于目标满足的空间中，为什么血压下降是不好的？
Because it means your body is chilling out.
因为这意味着你的身体正在变冷。
It's like, all right, cool.
就像，好吧，很酷。
I just accomplished something pretty major.
我刚刚完成了一件相当重要的事情。
I actually now don't have the physiological resources at the ready to take the first step right now to do something about that.
事实上，我现在还没有准备好采取第一步来对此采取行动的生理资源。
So So that was a pretty monumental finding for motivation scientists to understand that creating these dream boards, these vision boards, or to-do lists might actually backfire because it, in and of itself, is the creation of a goal and the satisfaction of the goal, and then people understandably give themselves some time to just enjoy that positive experience.
因此，对于动机科学家来说，这是一个非常具有里程碑意义的发现，让他们明白创建这些梦想板、这些愿景板或待办事项列表实际上可能会适得其反，因为它本身就是目标的创建和目标的满足，然后人们可以理解地给自己一些时间来享受这种积极的体验。
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
Everything you're saying, again, is consistent with what we know about the physiology of dopamine circuits for motivation.
再说一次，你所说的一切都与我们所了解的多巴胺回路的生理学知识一致。
I have a good friend who, perhaps incidentally, perhaps not, is a cardiologist at a major university.
我有一个好朋友，也许是偶然，也许不是，他是一所重点大学的心脏病专家。
He said that one of the major errors that people make with book writing and completion is they will tell people they're going to write a book, and people will say, "Oh, you definitely should write a book.
他说，人们在写书和完成书籍时犯的一个主要错误是，他们会告诉人们他们要写一本书，而人们会说，“哦，你绝对应该写一本书。
Everyone's going to love your book," and they never end up writing it.
每个人都会喜欢你的书，”但他们永远不会写完它。
And his theory is that they get so much dopamine reward-
他的理论是他们得到了如此多的多巴胺奖励——
Andrew Huberman:
安德鲁·休伯曼：
Wow
哇
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
...
...
from that immediate feedback, with all the protection of never having the book criticized-
从即时的反馈中，在这本书永远不会受到批评的所有保护下——
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
...
...
that they never write the book.
他们从来没有写过这本书。
I'm sure there are exceptions to this, but I guess it raises the question, what's the better strategy?
我确信也有例外，但我想这提出了一个问题：更好的策略是什么？
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
So I'm not saying that people who enjoy dream board creation should stop what they're doing, but the process of goal setting shouldn't stop with articulating what the goal is.
所以我并不是说喜欢创建梦想板的人应该停止他们正在做的事情，但目标设定的过程不应该停止于阐明目标是什么。
So at that same point that we're trying to figure out, what do we want to do, what is my vision for the future?
因此，在同一时刻，我们试图弄清楚，我们想做什么，我对未来的愿景是什么？
In those planning sessions, we need to simultaneously think about a couple other things.
在这些计划会议中，我们需要同时考虑其他一些事情。
One is, how are we going to get there?
一是，我们如何到达那里？
So take it out of the abstract, take it out of this idyllic visual iconography, and start thinking about the practical day-to-day.
因此，把它从抽象中拿出来，从田园诗般的视觉图像中拿出来，开始思考日常的实际情况。
We need to break it down into more manageable goals, not just my ten-year plan for myself, but my two-week plan.
我们需要将其分解为更易于管理的目标，不仅仅是我自己的十年计划，还有我的两周计划。
What can I accomplish in the next two weeks and the two weeks after that's going to set me on the right trajectory?
在接下来的两周内以及之后的两周内我可以完成什么事情才能让我走上正确的轨道？
Plan big picture, think big picture abstractly, but then also break it down more concretely.
规划大局，抽象地思考大局，然后更具体地分解它。
That's probably not surprising, but it's an important aspect of the goal-setting process.
这可能并不奇怪，但它是目标设定过程的一个重要方面。
Then, again, Gabriele Oettingen in my department has identified a third, often overlooked or underappreciated stage that has to happen in the goal-setting process, and that's thinking about the obstacles that stand in your way of success.
然后，我部门的加布里埃尔·厄廷根（Gabriele Oettingen）再次指出了目标设定过程中必须发生的第三个经常被忽视或低估的阶段，那就是思考阻碍你成功的障碍。
And that will actually help improve motivation in the long run.
从长远来看，这实际上有助于提高动力。
And sometimes people think that that is counterintuitive.
有时人们认为这是违反直觉的。
You're saying, "If I want to increase my motivation, have more motivation, then I need to think about how hard it's going to be, all the ways that I'm going to fail?" Because it's like coming up with a plan B, a plan C, plan D, in advance of actually experiencing that.
你是说，“如果我想增加我的动力，有更多的动力，那么我需要考虑它会有多困难，我会失败的所有方式？”因为这就像在实际体验之前就制定了 B 计划、C 计划、D 计划。
If you were on a boat and the boat started to sink, that's not the time you want to start looking for life jackets.
如果您在船上并且船开始下沉，那么这不是您想要开始寻找救生衣的时候。
You already want to know where one is so you can go to it right away.
您已经想知道其中一个在哪里，以便可以立即前往。
And it's the same thing with goal setting, is that you want to know, what am I working towards, how am I going to get there, and if I experience this obstacle, here's what I'm going to do about it.
目标设定也是如此，你想知道，我正在努力做什么，我将如何实现目标，如果我遇到这个障碍，这就是我将采取的措施。
You may never experience that obstacle, but if you do, you're probably going to be shy on time, thin on resources, maybe experiencing an anxiety that hijacks your brain so you're not functioning at that optimal level of judgment and decision-making.
你可能永远不会遇到这种障碍，但如果你遇到了，你可能会在时间上感到害羞，资源匮乏，也许会经历一种劫持你的大脑的焦虑，这样你就无法在最佳的判断和决策水平上发挥作用。
You want to already have the snap next step in place so you can just hop to it, right?
您希望下一步已经就位，这样您就可以跳到它，对吗？
We're not going to do our best thinking when we're in crisis mode.
当我们处于危机模式时，我们不会做出最好的思考。
But we don't have to if we have already used our resources in advance to come up with that plan B or that plan C.
但如果我们已经提前使用我们的资源来制定 B 计划或 C 计划，那么我们就不必这样做。
Michael Phelps, incredible athlete, right?
迈克尔·菲尔普斯，不可思议的运动员，对吧？
This is something that he and his coach have routinely incorporated into their training.
这是他和他的教练经常将其纳入训练中的内容。
Back in 2008, he was hot for the first time on the international stage.
早在2008年，他就首次登上国际舞台。
It was the Beijing Olympics.
那是北京奥运会。
Michael Phelps was on the brink of doing something that no one else in the history of the Olympic Games has ever done, which is win eight gold medals in a single Olympiad.
迈克尔·菲尔普斯即将完成奥运会历史上其他人从未做过的事情，即在单届奥运会上赢得八枚金牌。
At the time of this story, he had already won seven, and he had just the 200 fly in front of him before he could do what no one else has ever done, win the eighth gold medal.
在写这篇故事时，他已经赢得了七枚金牌，而在他能够完成别人从未做过的事情之前，他只差 200 飞了，赢得第八枚金牌。
And the fly is his thing.
苍蝇是他的事。
This should've been easy, like a no-brainer.
这应该很容易，不需要动脑子。
He's going to win this.
他会赢得这场胜利。
He's going to break Olympic history.
他将打破奥林匹克历史。
As soon as he dove into the pool, his goggles started to leak, and by the time he had done three lengths of the pool, he just had to flip around and come back to the starting line/finish line, back to the edge.
当他一潜入泳池时，他的护目镜就开始漏水，当他跑完泳池的三个长度时，他只得翻个身，回到起跑线/终点线，回到边缘。
By the time that happened, his goggles were completely filled with water, and he was swimming blind.
当这一切发生时，他的泳镜已经完全充满了水，他已经失明了。
I would've panicked.
我会惊慌失措的。
I would've sunk to the bottom of the pool.
我会沉入池底的。
I wouldn't have even been in the pool, to be honest.
老实说，我什至不会去游泳池。
I'm not a swimmer.
我不是游泳运动员。
Definitely not going to be in the Olympics.
肯定不会参加奥运会。
But for him, he didn't.
但对于他来说，他没有。
It wasn't a moment of panic like it probably would've been for nearly every other person in that situation because he had foreshadowed that kind of possible failure.
这并不是一个恐慌的时刻，就像几乎所有其他人在这种情况下可能会经历的那样，因为他已经预示了这种可能的失败。
He had imagined that obstacle hitting him in advance, and not even just imagined it, but practiced it.
他事先就想象到了那个障碍会击中他，而且不仅仅是想象，而是实践了。
What will we do?
我们会做什么？
He routinely practiced swimming with his goggles not fully secured on his face.
他经常在游泳时戴着没有完全固定在脸上的泳镜。
His coach notoriously would rip the goggles off of his head, smash them on the ground for maybe dramatic effect or something so that he didn't even have any goggles possible to grab as he's in practice.
众所周知，他的教练会把他头上的护目镜扯下来，把它们摔在地上，以达到戏剧性的效果或其他什么，这样他在训练时甚至没有任何护目镜可以抓住。
So because he had foreshadowed that possibility and the solution, if my goggles start to leak, then I will do, in his case, start counting my strokes, then I'll make it through.
因为他已经预示了这种可能性和解决方案，如果我的护目镜开始漏水，那么对于他来说，我会开始计算我的划数，然后我就会成功。
He knew exactly how many strokes it would take for him to get from one end of the pool to the other.
他清楚地知道自己需要划多少次才能从泳池的一端到达另一端。
He started counting his strokes.
他开始数自己的划数。
He won that race, the 200 fly.
他赢得了那场 200 米飞翔比赛。
He won his eighth gold medal, and he'd go on to win 15 more in his career.
他赢得了第八枚金牌，并且在他的职业生涯中又赢得了 15 枚金牌。
So we might not all be swimmers.
所以我们可能并不都是游泳运动员。
We might not all aspire to Olympic-level performance.
我们可能并不都渴望达到奥运会水平的表现。
But I love that example because I think it helps sort of demystify or give us an alternative perspective on the importance, and the motivational reasons why thinking about obstacles in advance, thinking about the two, three, four ways that your plan might go awry is actually effective at helping us to overcome the obstacle that might otherwise lead us to throw in the towel.
但我喜欢这个例子，因为我认为它有助于揭开神秘面纱，或者给我们提供一个替代的视角来看待重要性，以及为什么提前考虑障碍的动机原因，考虑你的计划可能出错的两种、三种、四种方式，实际上可以有效地帮助我们克服障碍，否则这些障碍可能会导致我们认输。
So I do think that there's great power in thinking about our visual experience alongside other tactics that we might use for meeting our goals.
所以我确实认为，考虑我们的视觉体验以及我们可能用来实现目标的其他策略是有很大力量的。
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
As many of you know, I've been taking AG1 for nearly 15 years now.
你们很多人都知道，我服用 AG1 已有近 15 年了。
I discovered it way back in 2012, long before I ever had a podcast, and I've been taking it every day since.
我早在 2012 年就发现了它，那时我还没有播客，从那时起我就每天都在听它。
The reason I started taking it, and the reason I still take it, is because AG1 is, to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.
我开始服用它的原因，以及我仍然服用它的原因，是因为据我所知，AG1是市场上质量最高、最全面的基础营养补充剂。
It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop that's easy to drink, and it tastes great.
它将维生素、矿物质、益生元、益生菌和适应原结合到一勺中，易于饮用，味道极佳。
It's designed to support things like gut health, immune health, and overall energy, and it does so by helping to fill any gaps you might have in your daily nutrition.
它旨在支持肠道健康、免疫健康和整体能量等，并通过帮助填补您日常营养中可能存在的任何缺口来实现这一目标。
Now, of course, everyone should strive to eat nutritious whole foods.
当然，现在每个人都应该努力吃有营养的天然食品。
I certainly do that every day.
我当然每天都这样做。
But I'm often asked, if you could take just one supplement, what would that supplement be?
但我经常被问到，如果您只能服用一种补充剂，那么该补充剂会是什么？
And my answer is always AG1, because it has just been so critical to supporting all aspects of my physical health, mental health, and performance.
我的答案始终是 AG1，因为它对于支持我的身体健康、心理健康和表现的各个方面都非常重要。
I know this from my own experience with AG1, and I continually hear this from other people who use AG1 daily.
我从自己使用 AG1 的经验中了解到这一点，并且我不断从其他每天使用 AG1 的人那里听到这一点。
If you would like to try AG1, you can go to drinkag1.com/huberman to get a special offer.
如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 以获得特别优惠。
For a limited time, AG1 is giving away six free travel packs of AG1 and a bottle of vitamin D3 K2 with your subscription.
限时订阅后，AG1 将赠送 6 个免费 AG1 旅行包和一瓶维生素 D3 K2。
Again, that's drinkag1, with the numeral one, .com/huberman to get six free travel packs and a bottle of vitamin D3 K2 with your subscription.
同样，这是 Drinkag1，通过数字 1 .com/huberman 订阅即可获得六个免费旅行包和一瓶维生素 D3 K2。
I have a question, and to be honest, I know the answer in advance, but I'd love for you to tell us a bit about how unfit people view the world versus how fit people view the world, or how unmotivated people visually see the world as opposed to highly motivated people.
我有一个问题，说实话，我事先就知道答案，但我希望你能告诉我们一些关于不健康的人如何看待世界与健康的人如何看待世界，或者没有动力的人与积极性高的人如何视觉上看待世界。
Maybe you could describe that study.
也许你可以描述一下这项研究。
I think it's a particularly important one, mostly because, yes, it identifies perhaps physiological or psychological differences between motivated and unmotivated, or fit and unfit people, but it also provides a path to remedy that.
我认为这是一个特别重要的问题，主要是因为，是的，它识别了有动力和无动力、或健康和不健康的人之间的生理或心理差异，但它也提供了一种补救方法。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
So out of my lab, but also out of several other labs, there's been work looking at that relation between states of the body and visual experiences.
因此，在我的实验室以及其他几个实验室中，一直在研究身体状态与视觉体验之间的关系。
They haven't necessarily tried to integrate the motivation science element to it, but they were looking to see, do visual experiences change as a function of different states of our body?
他们不一定尝试将动机科学元素融入其中，但他们希望看到，视觉体验是否会随着我们身体不同状态的变化而变化？
So they've looked at people who experience chronic fatigue, the elderly, people who are overweight, those that are wearing heavy backpacks, and so who are sort of put into that experience of being overweight.
因此，他们研究了患有慢性疲劳的人、老年人、超重的人、背着沉重背包的人，以及那些经历过超重的人。
What happens to their perceptions of the environment?
他们对环境的看法发生了什么变化？
Well, what they find is that distances look further to those that are overweight, chronically tired, older rather than younger, weighted down with extra baggage.
嗯，他们发现，对于那些超重、长期疲劳、年长而不是年轻、背负额外行李的人来说，距离看起来更远。
Distances look farther and hills look steeper.
距离看起来更远，山看起来更陡。
We've done some of those studies too, where we try to give people more energy or deprive them of energy and see, does that change their perception of space?
我们也做了一些这样的研究，我们试图给人们更多的能量或剥夺他们的能量，看看这是否会改变他们对空间的感知？
They do this a lot in medical studies.
他们在医学研究中经常这样做。
You give somebody a drug and you give somebody a placebo, a sugar pill, and then importantly, nobody really knows who's got what until you've analyzed all the data and the results are revealed that these are the people that had the drug, the active agent.
你给某人一种药物，你给某人一种安慰剂，一颗糖丸，然后重要的是，没有人真正知道谁拥有什么，直到你分析了所有数据并且结果显示这些人服用了药物，活性剂。
Same idea in the psychological research.
心理学研究中也有同样的想法。
In this case, what we did was give people Kool-Aid to drink, and for some people, that Kool-Aid was sweetened with sugar, an actual caloric entity.
在这种情况下，我们所做的就是给人们喝酷爱饮料，对于一些人来说，酷爱饮料是用糖来增甜的，糖是一种真正的热量实体。
It could give them energy.
它可以给他们能量。
Other people drank Kool-Aid sweetened with Splenda.
其他人则喝加了 Splenda 的 Kool-Aid 饮料。
So yeah, it's sweet, but it actually doesn't have any caloric value.
是的，它很甜，但实际上没有任何热量值。
You're not giving people energy, you're just giving them that experience of sweetness.
你不是给人们能量，你只是给他们甜蜜的体验。
Now, some people, of course, are really good at identifying what's real sugar and what's Splenda, but when you put it in a Kool-Aid, a pretty noxious powder, it actually masked it for everybody, and nobody had any idea.
现在，当然，有些人真的很擅长识别什么是真正的糖，什么是 Splenda，但是当你将它放入 Kool-Aid（一种相当有毒的粉末）中时，它实际上为每个人掩盖了它，而没有人知道。
We asked them to guess what they got, we tested them afterwards, and they were wrong.
我们让他们猜猜得到了什么，然后我们测试了他们，他们错了。
So nobody is able to guess with accuracy what was your drink sweetened with, which is important because they were blind, the way that scientists use it.
因此，没有人能够准确地猜测出你的饮料中添加了哪些甜味剂，这一点很重要，因为他们对科学家使用它的方式是盲目的。
They didn't know what it was that they were drinking.
他们不知道自己喝的是什么。
We give them about 10 to 15 minutes for that sugar to metabolize, and we measured their circulating blood glucose levels to make sure that we had, in fact, given their body circulating glucose, energy that they might use in the next activity.
我们给他们大约 10 到 15 分钟的时间来代谢糖，并测量他们的循环血糖水平，以确保我们实际上拥有他们的身体循环葡萄糖，即他们可能在下一次活动中使用的能量。
And the researcher, again, didn't know whether they had just served sugar or Splenda.
研究人员再次不知道他们刚刚提供的是糖还是 Splenda。
Then we asked people to estimate distance.
然后我们要求人们估计距离。
So we gave some people more energy, or we kept others sort of at whatever their normal level was.
所以我们给了一些人更多的能量，或者让其他人保持在他们的正常水平。
And what we found is that those people who didn't even know it, but who had been given more energy by drinking Kool-Aid sweetened with sugar, perceived their space as more constricted.
我们发现，那些甚至不知道这一点，但通过喝加糖的酷爱饮料获得更多能量的人，感觉自己的空间更加狭窄。
That visual illusion of proximity was induced.
那种接近的视觉错觉就被诱发了。
They felt that their finish line, again in the context of an exercise task, was closer to them.
他们觉得，在一项锻炼任务中，他们的终点线更接近了。
So in just the same way that these other physiology labs, vision science physiology labs, found that people who are chronically tired, who don't feel like they have as much energy, or those that are physically weighted down and for whom moving within an environment is more costly, we could create that experience for people.
因此，就像其他生理学实验室、视觉科学生理学实验室发现，那些长期疲劳、感觉没有那么多精力的人，或者那些身体负担过重以及在环境中移动成本更高的人一样，我们可以为人们创造这种体验。
We did an experimental version of that, that if you have more energy, the world looks easier.
我们做了一个实验版本，如果你有更多的能量，世界看起来会更容易。
The distances to a finish line don't look as far.
到终点线的距离看起来并不遥远。
So that was some of the experimental evidence that we had to show that people's states of their body do impact their visual experience.
这就是我们必须证明人们的身体状态确实会影响他们的视觉体验的一些实验证据。
Now, I'm a motivation researcher, so for me, the big question is, well, what's the point of that study then, besides just showing this connection between the body and the eyes and the visual experience?
现在，我是一名动机研究员，所以对我来说，最大的问题是，除了展示身体和眼睛以及视觉体验之间的联系之外，这项研究的意义是什么？
We think that that's fundamental to one of the reasons that people experience difficulty when they're exercising.
我们认为这是人们在锻炼时遇到困难的根本原因之一。
When it's really harder for your body because of its physical state to move within a space, you might say, "Well, why don't they just go exercise?" Because the world looks harder to them.
当您的身体由于其物理状态而在空间内移动确实变得困难时，您可能会说：“那么，他们为什么不去锻炼呢？”因为世界对他们来说看起来更艰难。
Because that distance that they're supposed to walk because a doctor tells them to, or that a partner encourages them to, or a hill that they should hike up because someone told them that would be good for their health, it looks more challenging to them than it does to somebody who's in better physical health.
因为医生告诉他们应该走的距离，或者伴侣鼓励他们走的距离，或者因为有人告诉他们这对他们的健康有益而应该爬的一座山，所以这对他们来说比对身体健康状况较好的人来说更具挑战性。
Now, if it looks that way, if it looks harder, if it feels like it might be harder, then psychologically, we know that it is.
现在，如果看起来是这样，如果看起来更难，如果感觉可能更难，那么从心理上来说，我们就知道确实如此。
When you have set yourself up ...
当你给自己做好准备后...
psychologically, mentally for that kind of failure experience, like, "I don't know that I have the resources to get this job done.
在心理上，精神上对于那种失败经历，就像，“我不知道我有资源来完成这项工作。
This looks really hard," you're already motivationally in a place for this task to be closer to impossible for you.
这看起来真的很难，”你已经在动力上认为这项任务对你来说几乎是不可能的。
So to put it all together then, what we know is that people whose bodies might make it more challenging for them to exercise are seeing the world in a more challenging way, and that is having these downstream motivational and psychological effects that makes it less likely for them to try to take on the task in the first place, or to experience it as harder than other people would or do.
总而言之，我们所知道的是，那些身体可能使锻炼变得更具挑战性的人正在以一种更具挑战性的方式看待世界，而这些下游的动机和心理影响使他们不太可能首先尝试承担这项任务，或者体验到比其他人更难的任务。
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
Is the solution the same, however?
然而，解决方案是一样的吗？
Meaning, if these people are taught to adjust their visual goal line or to set-
意思是，如果这些人被教导调整他们的视觉目标线或设定-
Andrew Huberman:
安德鲁·休伯曼：
Mm
毫米
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
...
...
a visual spotlight on-
视觉聚光灯——
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
...
...
an intermediate goal, can they overcome some of this challenge that they face simply by virtue of their skewed perception?
一个中间目标，他们能否克服仅仅凭借自己扭曲的认知而面临的一些挑战？
Andrew Huberman:
安德鲁·休伯曼：
Yes.
是的。
So in all of the studies that we have done looking at that connection between this narrowed focus of attention and improvements in exercise, we do not find that it only works for the people who are in shape, or that it backfires for people who are out of shape.
因此，在我们所做的所有研究中，我们都着眼于这种注意力集中与运动改善之间的联系，我们并没有发现它只对健康的人有效，或者对体形不佳的人适得其反。
It works for everybody.
它对每个人都有效。
This is a strategy that everybody can adopt because it's just simply about what do you allocate attentional resources to?
这是每个人都可以采用的策略，因为这只是关于你将注意力资源分配给什么？
What do you sort of ignore, and what do you focus on?
你会忽略什么，又会关注什么？
And that visually induces the same kind of illusion for everybody, regardless of whether you're overweight or you're at your target weight, or if you're struggling to get there, or you've already accomplished where you want to be.
这在视觉上给每个人带来了同样的错觉，无论你是否超重或达到目标体重，或者你是否正在努力达到目标，或者你已经达到了你想要达到的目标。
That visual illusion can be induced for everybody, and it has the same kinds of consequences.
每个人都会产生这种视觉错觉，并且会产生相同的后果。
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
Are there any studies looking at how adrenaline or epinephrine or any other stimulants impact motivation?
是否有任何研究探讨肾上腺素或肾上腺素或任何其他兴奋剂如何影响动机？
Andrew Huberman:
安德鲁·休伯曼：
If you actually are more physiologically aroused or jazzed or whatever-
如果你实际上在生理上更加兴奋或兴奋或其他什么——
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
Mm
毫米
Andrew Huberman:
安德鲁·休伯曼：
...
...
amped up, or you just think you are-
兴奋起来，或者你只是认为你是——
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
Yeah
是啊
Andrew Huberman:
安德鲁·休伯曼：
...
...
in our studies, we have found that they work in the same way.
在我们的研究中，我们发现它们的工作方式是相同的。
That it can produce the same kinds of consequences.
它可以产生同样的后果。
And I like that because it tells us you can actually change the state of your body to induce these kinds of experiences, or you can just think that.
我喜欢这一点，因为它告诉我们你实际上可以改变你的身体状态来引发这些体验，或者你可以只是这样想。
You can trick yourself.
你可以欺骗自己。
You can placebo effect yourself out and produce the same kinds of effects.
你可以用安慰剂来影响自己并产生同样的效果。
I had to give up coffee 12 years ago, not for any-
12年前我不得不放弃咖啡，不是为了任何-
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
I'm so sorry
我很抱歉
Andrew Huberman:
安德鲁·休伯曼：
...
...
I love the taste.
我喜欢这个味道。
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
So decaf is my jam.
所以脱咖啡因是我的果酱。
But I can't drink the caffeine because it didn't actually do the thing that it does for so many other people, like make me feel more energized and more awake.
但我不能喝咖啡因，因为它实际上并没有像其他人那样起到作用，比如让我感觉更有活力、更清醒。
I just got sweaty and jittery and anxious, and I couldn't focus.
我浑身出汗、紧张、焦虑，无法集中注意力。
And I happened to marry the same kind of person.
而我恰好嫁给了同样的人。
He also can't drink caffeine but loves the taste of coffee.
他也不能喝咖啡因，但喜欢咖啡的味道。
The interesting thing is that we both have to have coffee in the morning to feel like we're ready to go for the day.
有趣的是，我们都必须在早上喝咖啡，才能感觉自己已经准备好迎接新的一天。
So it's just part of our routine or whatever to have that taste and have that sensation to feel like I'm ready to take on the day, even though, yeah, decaf still has some caffeine in it, but we're not drinking that much of it to probably actually create a caffeinated experience in our body.
因此，拥有这种味道和感觉就像我已经准备好迎接新的一天，这只是我们日常生活的一部分，尽管，是的，脱咖啡因仍然含有一些咖啡因，但我们喝那么多咖啡可能不会真正在我们的身体中产生含咖啡因的体验。
But we're tricking ourselves psychologically into doing that thing that in years past used to work for us both.
但我们在心理上欺骗自己去做过去几年对我们俩都有效的事情。
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
I'd like to take a quick break and acknowledge our sponsor, BetterHelp.
我想稍微休息一下并感谢我们的赞助商 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。
Now, I've been doing therapy for a very long time, and I can tell you that it's a lot like physical workouts.
现在，我已经进行治疗很长时间了，我可以告诉你，这很像体育锻炼。
There are days when I want to do it, and there are days when I don't want to do it.
有想做的日子，也有不想做的日子。
But when I finish a therapy session, every single time, I come away feeling better and knowing that the time was well spent.
但当我完成一次治疗后，每一次，我都会感觉好多了，并且知道我的时间花得很值。
And typically, when I finish a therapy session, I come away with a valuable insight or some new perspective on something that I've been working through, whether or not that's with work, with relationships, my personal life, or simply my relationship with myself.
通常，当我完成一次治疗时，我会对我一直在努力解决的事情产生宝贵的见解或一些新的观点，无论是工作、人际关系、我的个人生活，还是仅仅是我与自己的关系。
There's just so much benefit that comes through effective therapy.
有效的治疗可以带来很多好处。
And that's not just my personal experience.
这不仅仅是我的个人经历。
There are loads and loads of clinical studies to support that.
有大量的临床研究可以支持这一点。
With BetterHelp, they make it very easy to find an expert therapist who can help provide the benefits that come through effective therapy, and it works.
通过 BetterHelp，他们可以很容易地找到一位专家治疗师，他可以帮助提供通过有效治疗带来的好处，而且它很有效。
BetterHelp has an average rating of 4.9 out of 5 for its live sessions based on over 1.7 million client reviews.
根据超过 170 万条客户评论，BetterHelp 的现场会议平均评分为 4.9 分（满分 5 分）。
Also, because BetterHelp is done entirely online, it's extremely time efficient.
此外，由于 BetterHelp 完全在线完成，因此非常省时。
You simply log on and have your session.
您只需登录并进行会话即可。
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。
I'd love to ask about other kinds of goals, meaning non-physical goals.
我很想问一下其他类型的目标，即非物质目标。
Is there any example or tactic that people could use to better approach cognitive goals of school, work-
人们可以使用任何例子或策略来更好地实现学校、工作的认知目标吗？
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
...
...
but that don't exist in the fitness and sports domain?
但这在健身和运动领域不存在？
Andrew Huberman:
安德鲁·休伯曼：
Totally.
完全可以。
A couple of years ago, when I was writing the book, I also had a child.
几年前，当我写这本书时，我也有了一个孩子。
The same month that I had the opportunity to pull all this research together, is the same month that my son came to be.
我有机会将所有这些研究整合在一起的同一个月，也是我儿子出生的同一个月。
And I started to realize I became a lot less interesting once he was around.
我开始意识到，一旦他在身边，我就变得不再那么有趣了。
He was fascinating, but I was changing diapers and feeding him, and that was it.
他很迷人，但我只是给他换尿布、喂他，仅此而已。
People would come over, like, "What's up?
人们会过来问，“怎么了？
How have you been?
你过得怎么样？
Tell me something that's going on in your life." And all I had to talk about was what was boring, and I just felt like I've lost myself.
告诉我你生活中发生的一些事情。”我不得不谈论的只是无聊的事情，我只是觉得我迷失了自己。
I used to pride myself on crazy adventures and problems I would get myself in, and I was a great storyteller.
我曾经为自己遇到的疯狂冒险和问题感到自豪，而且我是一个很棒的讲故事的人。
And that all of a sudden disappeared as soon as he came into the world because he became my world.
当他来到这个世界的时候，这种感觉就突然消失了，因为他成了我的世界。
So then I started thinking, like, "I need to pull back some coolness, if I ever had it in the first place, but I need to be a cooler person than I'm coming across right now." So I decided I want to learn to play drums, and I want to be a one-hit wonder as a rockstar drummer.
于是我开始想，“我需要收回一些冷静，如果我曾经有过的话，但我需要成为一个比现在更冷静的人。”所以我决定要学习打鼓，我想成为一名摇滚明星鼓手。
So that's a goal that I set for myself at the same time that my son came into this world, when I was also trying to think about goal setting and how to improve my ability, and all of our ability to get a job done when you're faced with some pretty big obstacles.
所以这是我在我儿子来到这个世界的同时为自己设定的一个目标，当时我也在努力思考目标设定以及如何提高我的能力，以及当你面临一些相当大的障碍时我们完成工作的所有能力。
So I got to practice all these techniques that we're talking about on myself and see for myself.
所以我必须亲自练习我们正在谈论的所有这些技巧并亲眼看看。
When I tell people, "Hey, try this thing, like narrowed focus of attention.
当我告诉人们，“嘿，试试这个东西，比如缩小注意力焦点。
Does that help with something like becoming a better drummer?" And the answer is yeah, these tactics at least work for me sometimes, under some circumstances, and they do for other people who try them for other goals that aren't necessarily about exercise.
这对成为一名更好的鼓手之类的事情有帮助吗？”答案是肯定的，这些策略至少有时在某些情况下对我有效，而且对于那些为了其他目标而尝试这些策略的人也有效，而这些目标不一定与锻炼有关。
One that I found particularly helpful was overcoming my bad memory that Everybody's memories are faulty.
我发现特别有帮助的是克服我的坏记忆，即每个人的记忆都是错误的。
Everybody has sort of a warped perception of the past.
每个人对过去都有一种扭曲的看法。
It might be skewed more positively than maybe we deserve, or it might be skewed more negatively.
它可能会比我们应得的更加积极地倾斜，或者它可能会更加消极地倾斜。
If you feel that what looms large in your mind as you reflect on something from the past are the mistakes that you've made, or the social faux pas that you had, or challenges that you faced at work when you got in trouble with a boss or with a colleague.
如果你觉得当你反思过去的事情时，脑海中浮现的主要是你所犯的错误，或者你在社交方面的失礼，或者你在工作中与老板或同事发生麻烦时所面临的挑战。
If that's what really stands out in your mind, or the good side of all of those possibilities, we probably aren't getting the world right.
如果这才是您心中真正突出的，或者是所有这些可能性的好的一面，那么我们可能没有让世界变得正确。
And that is something that our brain has evolved to give us a faulty memory, to level and sharpen, to not encode and remember, and be able to recall everything that we've experienced with accuracy and precision.
这是我们的大脑进化而来的，它给了我们错误的记忆，使我们变得水平和锐利，不编码和记忆，并能够准确和精确地回忆我们经历过的一切。
And that's a problem when it comes to assessing our own goal progress.
当评估我们自己的目标进展时，这是一个问题。
When we want to be our own accountant and try to determine, how are we doing?
当我们想成为自己的会计师并尝试确定时，我们做得怎么样？
If I want to become a drummer, am I on track for getting there before X, before my time runs out?
如果我想成为一名鼓手，我是否能在 X 之前、在我的时间用完之前到达那里？
Am I going to make it or not?
我到底能不能成功？
And I think that's an experience, whether they want to be a drummer or not, that a lot of people can resonate with.
我认为这是一种经历，无论他们是否想成为一名鼓手，很多人都能产生共鸣。
Trying to determine, is this trajectory, is this rate of progress going to get the job done by X amount of time?
试图确定这个轨迹、这个进度是否能在 X 时间内完成工作？
Will I have my swimsuit body by summer, or will I save enough for retirement by the time I hit 65?
我能在夏天拥有泳装般的身材，还是能在 65 岁时为退休储蓄足够的钱？
For these goals where time is involved and there is a deadline, we do take moments to assess our trajectory.
对于这些涉及时间且有最后期限的目标，我们确实会花一些时间来评估我们的轨迹。
And if we just rely on our memory, we're probably going to do a bad job of assessing that trajectory of knowing whether we're on pace to meeting our deadline.
如果我们仅仅依靠我们的记忆，我们可能会在评估我们是否能按时完成最后期限的轨迹方面做得很糟糕。
And I found that to be the case as I was thinking about, am I actually going to be able to learn this song?
然后我发现确实是这样，我真的能学会这首歌吗？
I know that it's going a lot slower than it probably would for anybody else, but to give myself a deadline and a commitment, I decided I was going to put on a show.
我知道这比其他人可能要慢得多，但为了给自己一个最后期限和承诺，我决定要举办一场演出。
I was going to invite everybody I knew and also people I didn't know, and I was going to play my one song for them.
我要邀请所有我认识的人和我不认识的人，我要为他们演奏我的一首歌。
So in the process of figuring out, am I going to be able to play this show?
所以在弄清楚的过程中，我是否能够参加这个节目？
I sent out invitations.
我发出了邀请。
The date is committed.
日期已确定。
People are coming to listen to my one song.
人们来听我的一首歌。
God bless them.
上帝保佑他们。
How's it going to go?
进展如何？
And it felt awful.
感觉很糟糕。
It just felt like I am not making progress here because there's a lot more things that actually are pressing.
只是感觉我在这里没有取得进展，因为实际上还有很多紧迫的事情。
The kid does need to get fed.
孩子确实需要吃饭。
I do have to go to my day job.
我必须去上班。
The editor is asking for the next draft of this book, and that is going to take precedence like it does for so many people, that things command your bandwidth even when you have this goal that you've committed to and that you've got on the books.
编辑正在要求本书的下一个草稿，这将是优先考虑的事情，就像对很多人一样，即使你有你已经承诺的目标并且你已经在书本上实现了这个目标，事情也会占据你的带宽。
And so I just felt this looming anxiety about this goal that would require, it didn't have to be daily practice, but you can't cram that kind of a goal.
所以我只是感觉到对这个目标的迫在眉睫的焦虑，这需要，它不一定是日常练习，但你不能临时抱佛脚那样的目标。
It does take committed investment for a sustained period of time.
它确实需要持续一段时间的承诺投资。
And so I had this looming anxiety that I'm not making good enough progress, but that's because I was relying on my memory and my brain to recall, how many times did you practice?
所以我有一种隐隐约约的焦虑，我没有取得足够好的进步，但那是因为我依靠我的记忆和我的大脑来回忆，你练习了多少次？
What was it like the last time you practiced?
上次练习时感觉如何？
What was it like when you tried to play this bit or this riff two weeks ago?
两周前当你尝试演奏这段或这段即兴重复段时，感觉如何？
Have you gotten any better since then?
从那以后你的情况有好转吗？
And it just felt like, no, I haven't practiced enough.
只是感觉，不，我练习得还不够。
I don't remember when the last time I played was, but it definitely doesn't feel like I'm getting any better.
我不记得上次打球是什么时候了，但我绝对感觉自己没有进步。
Then I thought, you know what?
然后我想，你知道吗？
I should stop relying on my brain to tell me where am I at, and am I on an upward slope here?
我应该停止依赖我的大脑来告诉我我现在在哪里，我是在上坡吗？
I need to look at the data.
我需要看看数据。
I love data.
我喜欢数据。
Scientists love data.
科学家热爱数据。
So I started to collect data on myself.
所以我开始收集自己的数据。
What I did was download this app that a friend had told me about called the Reporter app.
我所做的就是下载一个朋友告诉我的名为 Reporter 应用程序的应用程序。
There's lots of these kinds of things out there.
那里有很多这样的东西。
Basically, it just sets up your phone to randomly ping you with whatever questions you want your phone to ask.
基本上，它只是将您的手机设置为随机向您发送您希望手机询问的任何问题。
It records your answers.
它会记录您的答案。
You can download the data.
您可以下载数据。
You can make pretty graphs to see what's my change and how I've answered these questions over time.
您可以制作漂亮的图表来查看我的变化以及随着时间的推移我如何回答这些问题。
So I did that for a month.
所以我就这样做了一个月。
I had my phone ask me a couple of times a day, "Did you practice since last time I asked you?" My phone says, "Did you practice?" Mostly it was no, and if yes, then it would funnel a couple of other questions like, how did you do?
我的手机每天都会问我几次：“自从我上次问你以来，你有练习吗？”我的手机显示：“你练习了吗？”大多数情况下，答案是否定的，如果是，那么就会引发其他几个问题，例如，你做得怎么样？
How do you feel?
你感觉如何？
Check a couple of different emotion words now about your experience when you played.
现在检查一些关于您玩游戏时的经历的不同情感词。
And I did that for a month.
我这样做了一个月。
After a month, went into my office, downloaded the data, and first took stock before I looked at the numbers, how do I think I did over the last month?
一个月后，走进我的办公室，下载数据，在查看数字之前先盘点一下，我认为上个月我做得怎么样？
And I thought, same as every other month.
我想，和其他月份一样。
I didn't really get anywhere.
我真的什么也没得到。
Yeah, I practiced, but I still feel awful.
是的，我练习过，但我还是感觉很糟糕。
But what I found from the data was my memory was totally wrong.
但从资料中我发现我的记忆完全错误了。
I actually had practiced far more times than I remembered, and when I looked at my emotion words that I used, it was a clear upward trajectory.
事实上，我练习的次数比我记忆中的要多得多，当我看到我使用的情感词时，这是一个明显的上升轨迹。
Yeah, I did cry.
是的，我确实哭了。
That part I hadn't misremembered or made up.
这部分不是我记错或编造的。
But by the end of that month, I had gotten a compliment from my husband, who actually is a drummer, and said, "Hey, that wasn't that bad." All of which is to say, I needed to collect that data on myself and to look at it objectively, accurately, and completely because my brain wasn't doing that for me.
但到了那个月底，我得到了我丈夫的称赞，他实际上是一名鼓手，他说：“嘿，那还不错。”所有这一切都意味着，我需要收集关于我自己的数据，并客观、准确、完整地看待它，因为我的大脑并没有为我做这些。
That visual experience of downloading that data and looking at what was my actual experience gave me better insight as I was trying to assess the trajectory of my progress.
当我试图评估我的进步轨迹时，下载这些数据并查看我的实际经历的视觉体验让我有了更好的洞察力。
I became a more accurate accountant of my own progress, which is important for setting goals or resetting them when you need to calibrate in light of what's left to do and how much time do you have to do it in.
我对自己的进步变得更加准确，这对于设定目标或重新设定目标非常重要，当你需要根据剩余要做的事情以及你需要花多少时间来进行校准时。
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
Fantastic.
太棒了。
Well, you've given us a ton of mechanistic and conceptual, and practical information.
嗯，您给了我们大量的机械、概念和实用信息。
So I'm speaking for a lot of people when I say thank you for taking the time out of your schedule amidst kids and running a lab and teaching at the university, and we hope to have you back again.
因此，当我感谢你们抽出时间陪伴孩子们、管理实验室并在大学教学时，我代表很多人说声谢谢，我们希望你们再次回来。
Andrew Huberman:
安德鲁·休伯曼：
Thank you so much.
非常感谢。
It was a great conversation.
这是一次很棒的谈话。
Dr. Emily Balcetis:
艾米莉·巴尔塞蒂斯博士：
Thank you.
谢谢你。
Andrew Huberman:
安德鲁·休伯曼：
Thanks.
谢谢。
Speaker 3:
演讲者3：
"I don't think I can be your friend," Isabella said.
“我想我不能成为你的朋友，”伊莎贝拉说。
Rebecca's stomach flipped.
丽贝卡的胃翻腾起来。
This is the love story of real Hinge couple Isabella and Rebecca, written and read by me, Tembi Denton-Hurst.
这是真实的铰链夫妇伊莎贝拉和丽贝卡的爱情故事，由我 Tembi Denton-Hurst 撰写和阅读。
Listen to the free audiobook now.
立即收听免费有声读物。