Essentials: Using Play to Rewire & Improve Your Brain

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 going to talk about the biology, psychology, and utility of play.

今天，我们将讨论游戏的生物学、心理学和效用。

Much of our childhood development centers around play, whether or not it's organized play or spontaneous play.

我们的童年发展大部分都围绕着游戏，无论是有组织的游戏还是自发的游戏。

But as adults, we also need to play.

但作为成年人，我们也需要玩。

And today I'm going to talk about what I like to refer to as the power of play.

今天我要谈谈我所说的“游戏的力量”。

Let's talk about play.

我们来谈谈玩吧。

What is the utility of play?

玩有什么用处？

Why do we play when we're younger?

我们年轻时为什么要玩？

Why do we tend to play less as we get older?

为什么随着年龄的增长，我们玩得越来越少？

And what in the world is play for?

玩到底是为了什么？

As we're going to learn later in the podcast, play is generated through the connectivity of many brain areas, but one of the key brain areas is an area called PAG, periaqueductal gray.

正如我们稍后将在播客中了解到的那样，游戏是通过许多大脑区域的连接产生的，但关键的大脑区域之一是称为 PAG（导水管周围灰质）的区域。

The periaqueductal gray is a brain stem area, so it's pretty far back as the brain kind of transitions into the spinal cord, and it's rich with neurons that make endogenous opioids.

导水管周围灰质是脑干区域，因此它距离大脑过渡到脊髓的位置相当远，并且富含产生内源性阿片类药物的神经元。

So these are not the kinds of opioids that are causing the opioid crisis.

因此，这些不是导致阿片类药物危机的阿片类药物。

These are neurons that you and I all have that release endogenous, meaning self-made or biologically made opioids.

这些神经元是你我都拥有的，可以释放内源性的，即自制或生物制造的阿片类药物。

They go by names like enkephalin and things of that sort.

它们的名字有脑啡肽之类的。

Play evokes small amounts of opioid release into the system.

玩耍会引起少量阿片类药物释放到系统中。

And that turns out to be a very important chemical state because there's something about having an abundance of these endogenous opioids released into the brain that allows other areas of the brain, like the prefrontal cortex, the area of the front that's responsible for what we call executive function.

事实证明，这是一种非常重要的化学状态，因为大量的内源性阿片类药物释放到大脑中，可以让大脑的其他区域（例如前额皮质）发挥作用，该区域负责我们所说的执行功能。

Executive function is the ability to make predictions, to assess contingencies.

执行功能是做出预测、评估突发事件的能力。

Like, if I do this, then that happens.

就像，如果我这样做，就会发生这种情况。

If I do that, then that happens.

如果我这样做，就会发生这种情况。

Well, prefrontal cortex is often seen as a kind of rigid executive of the whole brain.

嗯，前额叶皮层通常被视为整个大脑的刚性执行机构。

That's one way to view it, but probably a better way to view it is that the prefrontal cortex works in concert with these other more primitive circuitries.

这是看待它的一种方式，但可能更好的看待它的方式是前额叶皮层与这些其他更原始的电路协同工作。

And when the periaqueductal gray releases these endogenous opioids during play, the prefrontal cortex doesn't get stupid.

当导水管周围灰质在玩耍过程中释放这些内源性阿片类药物时，前额叶皮层不会变得愚蠢。

It actually gets smarter.

它实际上变得更聪明。

It develops the ability to take on different roles and explore different contingencies.

它培养承担不同角色并探索不同突发事件的能力。

And we're going to talk about role-play later in different contexts.

稍后我们将在不同的背景下讨论角色扮演。

And what we will find is that so much of play is really about exploring things in a way that feels safe enough to explore.

我们会发现，很多游戏实际上都是以一种足够安全的方式探索事物。

As we move forward in the discussion, what I'd love for everyone to do is to stop thinking about play as just a child activity, not just a sport-related activity, but really as an exploration in contingencies.

随着我们讨论的进展，我希望每个人都不要再将游戏视为一项儿童活动，而不仅仅是一项与体育相关的活动，而是真正作为对突发事件的探索。

Again, it's an exploration of, if I do A, what happens?

再说一次，这是一个探索，如果我做 A，会发生什么？

If I do B, what happens?

如果我做B，会发生什么？

If someone else takes on behavior or attitude C, what am I going to do?

如果其他人采取 C 的行为或态度，我该怎么办？

And play is really where we can expand our catalog of potential outcomes, and it can be enormously enriching.

游戏确实是我们可以扩展潜在结果目录的地方，而且它可以极大地丰富我们的内容。

And indeed, as we'll talk about, the tinkerers of the world, the true creatives, the people that build incredible technologies and art, and also that just have incredibly rich emotional and intellectual and social lives, all have a strong element of play.

事实上，正如我们将要讨论的，世界上的修补匠、真正的创意者、创造令人难以置信的技术和艺术的人们，以及拥有极其丰富的情感、智力和社交生活的人们，都具有很强的游戏元素。

Many of us, including myself, probably haven't played that much as adults.

我们中的许多人，包括我自己，可能在成年后都没有玩过那么多游戏。

But as children, most all of us engage in a lot of play.

但作为孩子，我们大多数人都会进行大量的游戏。

And in looking at the way that very young children, and especially toddlers play, we can learn a lot because it reveals the fundamental rules by which the toddler brain interacts with the world.

通过观察幼儿，尤其是幼儿的玩耍方式，我们可以学到很多东西，因为它揭示了幼儿大脑与世界互动的基本规则。

Now, there are hundreds of different types of play and hundreds of different types of contingency testing.

现在，有数百种不同类型的游戏和数百种不同类型的应急测试。

But the key theme here is that play allows children, and adults for that matter, to explore different outcomes in a kind of low-stakes environment.

但这里的关键主题是，游戏让儿童和成人能够在一种低风险的环境中探索不同的结果。

So the key theme here is that play is contingency testing under conditions where the stakes are sufficiently low that individuals should feel comfortable assuming different roles, even roles that they're not entirely comfortable with in their outside life.

因此，这里的关键主题是，游戏是在风险足够低的条件下进行的应急测试，个人应该能够轻松地承担不同的角色，甚至是他们在外界生活中并不完全适应的角色。

And that all relates, again, to the release of these endogenous opioids in this brain center, periaqueductal gray, and the way that it allows the prefrontal cortex in a very direct way.

这一切都与这些内源性阿片类药物在大脑中枢、导水管周围灰质的释放有关，以及它以非常直接的方式允许前额皮质的方式。

I mean, truly, it allows it in a biological way to expand the number of operations that it can run and start thinking about, "Oh, well, okay, normally I'm kind of a loner and I like to read and work and hang out alone, maybe even play alone.

我的意思是，确实，它允许它以生物学的方式扩展它可以运行的操作数量并开始思考，“哦，好吧，好吧，通常我是一个孤独的人，我喜欢独自阅读、工作和闲逛，甚至可能独自玩耍。

But okay, I'll play a board game or a game of tennis where I have a partner and we're going to play as partners against two other people.

但是好吧，我会玩棋盘游戏或网球游戏，我有一个搭档，我们将作为搭档与另外两个人比赛。

Okay, that's a little uncomfortable, but I'll do it." And in doing that, you discover certain ways in which you are proficient and certain ways in which you are less proficient.

好吧，虽然有点不舒服，但我会这么做的。”在这样做的过程中，你会发现你擅长的某些方面和你不熟悉的某些方面。

You discover that the other person actually tends to cheat a little bit, or the other person is extremely rigid about the rules, or maybe is extremely rigid about the way they organize their pieces on the board, or they're crossing the line into your side of the tennis court.

你发现对方实际上有点作弊的倾向，或者对方对规则极其严格，或者对他们在棋盘上组织棋子的方式极其严格，或者他们越线进入你这边的网球场。

There are all sorts of things that we learn in these rather low-stakes scenarios.

在这些风险较低的场景中，我们可以学到各种各样的东西。

That's the key theme here.

这是这里的关键主题。

I'm excited to share with you that Mateína, the yerba mate drink that I helped create, is now available at Sprouts Market nationwide.

我很高兴与大家分享，我帮助创造的马黛茶饮料 Mateína 现已在全国 Sprouts Market 上市。

Longtime listeners of the Huberman Lab podcast know that yerba mate is my preferred caffeine source.

胡伯曼实验室播客的长期听众都知道马黛茶是我最喜欢的咖啡因来源。

It provides a smooth energy lift without giving you the jitters, and it has many other benefits, such as helping regulate blood sugar, improving digestion, mild appetite suppression, and more.

它可以平稳地提升能量，不会让您感到紧张，而且还有许多其他好处，例如帮助调节血糖、改善消化、轻度抑制食欲等等。

Mateína is my absolute favorite of all the yerba mate brands out there, and believe me, I've tried them all.

在所有马黛茶品牌中，Mateína 绝对是我的最爱，相信我，我已经尝试过所有品牌。

The flavors are fantastic.

味道棒极了。

I drink at least three cans of Mateína every single day.

我每天至少喝三罐 Mateína。

You'll often see them on the table during our podcast recordings.

在我们的播客录制过程中，您经常会在桌子上看到它们。

I absolutely love the product, and I'm proud to now have it sold at Sprouts Market.

我非常喜欢这个产品，我很自豪现在它在豆芽市场上出售。

Also, there's a great new offer.

此外，还有一个很棒的新优惠。

They are giving away a free can of Mateína to anyone who buys it at Sprouts and sends in a photo of their receipt.

他们向在 Sprouts 购买并发送收据照片的任何人免费赠送一罐 Mateína。

To learn more about how you can get a free can of Mateína, go to drinkmateina.com/offer.

要了解有关如何免费获得一罐 Mateína 的更多信息，请访问 Drinkmateina.com/offer。

Again, that's drinkmateina.com/offer to get a can of Mateína for free at your local Sprouts market.

再次强调，您可以通过 Drinkmateina.com/offer 在当地的豆芽市场免费购买一罐 Mateína。

So before I continue, I just want to point to a tool that anyone can use, but in particular, the less playful of the group.

因此，在继续之前，我只想指出一个任何人都可以使用的工具，特别是那些不那么好玩的群体。

And I would put myself into this category.

我会把自己归入这一类。

What I'm about to tell you is that anyone And everyone can benefit from engaging in a bit more of this playful mindset.

我要告诉你的是，任何人和每个人都可以从更多地参与这种有趣的心态中受益。

It's really about allowing yourself to expand the number of outcomes that you're willing to entertain, and to think about how you relate to those different outcomes.

这实际上是让自己扩大你愿意接受的结果的数量，并思考你如何与这些不同的结果联系起来。

So what this means is putting yourself into scenarios where you might not be the top performer.

因此，这意味着将自己置于可能不是最佳表现者的场景中。

Playing a game that you're not really that good at.

玩一个你不太擅长的游戏。

I had this experience recently.

我最近就有这样的经历。

I have friends that like to play cards.

我有一些朋友喜欢打牌。

They like to do some low stakes gambling, and I generally don't buy into the game.

他们喜欢做一些低风险的赌博，而我一般不买这个游戏。

I generally don't play.

我一般不玩。

Mostly because they end up winning and taking whatever it is that I have.

主要是因为他们最终获胜并拿走了我所拥有的一切。

But in the mode of assuming a more playful spirit, the idea would be, well, if the stakes are low enough, then to play simply for the sake of playing, because there's something to learn there about the other people in the group, and about oneself, and how one reacts to things like someone who's clearly trying to take everybody's money.

但在假设一种更有趣的精神的模式下，我们的想法是，好吧，如果赌注足够低，那么就只是为了玩而玩，因为在那里可以了解一些关于团体中的其他人、关于自己的东西，以及一个人对诸如明显试图拿走每个人的钱的人的反应。

Or somebody who is clearly trying to cheat, or somebody who's clearly very, very rigid about every last detail, including how the cards are dealt and shuffled.

或者有人明显试图作弊，或者有人显然对每一个细节都非常非常严格，包括如何发牌和洗牌。

There is learning in this exploration.

在这种探索中，有学习。

And so you can immediately see how just a small increase in your willingness to put yourself into conditions where you don't understand all the rules perhaps, or you're not super proficient at something.

因此，您可以立即看到，您愿意将自己置于可能不理解所有规则或对某些事情不太精通的情况中，这只是小幅增加。

But you enter it because it is low stakes, and because there is information to learn about yourself and others, could start to open up these prefrontal cortex circuits.

但你进入它是因为它的风险很低，而且因为有信息可以了解你自己和他人，可以开始打开这些前额皮质回路。

And when I say open up, I don't mean that literally there's an opening in your skull.

当我说打开时，我并不是说你的头骨上确实有一个开口。

What I mean is that your prefrontal cortex can work in very rigid ways, meaning if A, then B.

我的意思是，你的前额皮质可以以非常严格的方式工作，也就是说，如果 A，那么 B。

If I go down this street, turn left, and go that way to work, it is fast.

如果我沿着这条街走，左转，然后走那条路去上班，速度很快。

If I go down the other street, it's slow.

如果我沿着另一条街走，就会很慢。

If there's a traffic jam there, I'm going to go there.

如果那里堵车，我就去那里。

But it's starting to explore different possibilities, and there are very, very few opportunities in life to explore contingencies in this low stakes way, such that it engages neuroplasticity of the prefrontal cortex.

但它开始探索不同的可能性，生活中很少有机会以这种低风险的方式探索突发事件，这样它就可以发挥前额皮质的神经可塑性。

So play is powerful at making your prefrontal cortex more plastic, more able to change in response to experience, but not just during the period of play, but in all scenarios.

因此，玩耍可以让你的前额叶皮层更具可塑性，更能根据经历做出改变，但不仅仅是在玩耍期间，而是在所有场景中。

Because you get one prefrontal cortex, you don't get a prefrontal cortex just for play.

因为你有一个前额叶皮层，所以你的前额叶皮层不只是为了玩耍。

You get a prefrontal cortex that engages in everything.

你的前额叶皮层可以参与所有事情。

Another really interesting and important aspect of play is so-called play postures.

游戏的另一个真正有趣且重要的方面是所谓的游戏姿势。

These are seen in animals, and these are seen in humans.

这些可以在动物身上看到，也可以在人类身上看到。

And for those of you that are watching this podcast on YouTube, I'll do my best to adopt them here.

对于那些在 YouTube 上观看此播客的人，我会尽力在这里采用它们。

For those of you that are listening, you'll just have to imagine them in your mind's eye.

对于那些正在聆听的人来说，您只需在脑海中想象它们即可。

Perhaps the most familiar one is seen in dogs and in wolves, where they will lower their head to the ground, and they'll put their paws out in front of them, and they will make eye contact with another typically dog or wolf, to so-called call the play.

也许最常见的是狗和狼，它们会将头低到地面，将爪子伸出面前，并与另一只典型的狗或狼进行眼神交流，即所谓的游戏。

Now, when they do this posture, it's obvious that they're lowering themselves.

现在，当他们做出这个姿势时，很明显他们在降低自己。

They're not in an aggressive stance because they're lowering their head, and this is universally known among canines as play posture.

它们并不是处于攻击性的姿势，因为它们低着头，这在犬科动物中被普遍称为游戏姿势。

Turns out that humans do this as well, although in a different form.

事实证明，人类也会这样做，尽管形式不同。

I'm sure there are some that go into the down dog play posture.

我确信有些人会采取下犬式玩耍姿势。

But more typically, when humans want to play, they will do a subtle or not-so-subtle head tilt.

但更典型的是，当人类想要玩耍时，他们会做出微妙或不那么微妙的头部倾斜。

The head tilt with eyes open is considered the universal head and facial expression posture of play in humans.

睁着眼睛倾斜头部被认为是人类玩耍时常见的头部和面部表情姿势。

So when two people see one another, if they are aggressive towards one another, they will assume certain facial expressions and postures.

因此，当两个人见面时，如果他们对彼此有攻击性，他们就会做出某种面部表情和姿势。

But if they're feeling playful towards one another, oftentimes they'll tip their head to the side just a little bit and they'll open their eyes.

但如果他们对彼此感到好玩，通常他们会把头稍微偏向一边，然后睁开眼睛。

They might even raise their eyebrows briefly.

他们甚至可能会短暂地扬起眉毛。

Another hardwired feature of so-called play postures is what's called soft eyes.

所谓游戏姿势的另一个硬连线特征是所谓的柔和的眼睛。

When animals are aggressive or when they're sad, they tend to reduce the size of their eye openings by basically making their eyelids closer together somewhat, by keeping their eyes together.

当动物具有攻击性或悲伤时，它们往往会通过使眼睑靠得更近，使眼睛保持在一起来缩小眼睛的张开尺寸。

In particular, for aggression, they'll bring their eyes towards what we call a vergence eye movement, bring it towards the center.

特别是，为了表现出攻击性，他们会将眼睛转向我们所说的视线聚散运动，将其转向中心。

That actually narrows the aperture of the visual field.

这实际上缩小了视野的孔径。

When people or animals want to engage in play, they tend to open their eyelids somewhat, and they tend to purse their lips just a little bit.

当人或动物想要玩耍时，他们往往会稍微张开眼睑，并且往往会稍微撅起嘴唇。

They'll open their eyes a little bit, and they'll often do the head tilt as well, sometimes with a little bit of a smile.

他们会稍微睁开眼睛，并且经常会歪着头，有时还会微笑。

The other thing that we see during play are what are called partial postures.

我们在游戏中看到的另一件事是所谓的部分姿势。

Partial postures are a kind of play enactment of postures that would otherwise be threatening.

部分姿势是一种游戏性的姿势，否则会造成威胁。

So a partial posture that we see during play in animals and humans that relates to aggressive play, so things like wrestling or things like rough and tumble play, which is very common in animals and kids and some adults, is that because there's going to be physical interaction, in animals, what will happen is they will march toward one another, often very slowly, but rather than having their hair up, which we call piloerection, which is when the hair goes up.

因此，我们在动物和人类的游戏过程中看到的一种与攻击性游戏相关的部分姿势，例如摔跤或打闹游戏等，这在动物、儿童和一些成年人中很常见，因为在动物中会发生身体互动，所以会发生的情况是，它们会走向彼此，通常非常缓慢，但不会竖起头发，我们称之为立毛，即毛发竖起。

Animals do this to make themselves look bigger.

动物这样做是为了让自己看起来更大。

Think about the cat that's trying to look bigger, or an animal that's being aggressive trying to look bigger in the presence of a foe, a different animal that they're either going to try and kill or fight in some way, even if it's to defend themselves.

想想那些试图看起来更大的猫，或者一只在敌人面前试图显得更大的攻击性动物，它们要么试图杀死它们，要么以某种方式战斗，即使是为了自卫。

Partial postures occur when animals will approach one another, but they'll keep their fur down.

当动物互相接近时，就会出现部分姿势，但它们会保持皮毛向下。

Humans will do this, too.

人类也会这样做。

They will approach during play, but unless it's highly competitive play, like a football game or a boxing match, they will actually shrink their body size somewhat.

他们会在比赛中接近，但除非是高度竞争的比赛，例如足球比赛或拳击比赛，否则他们实际上会稍微缩小自己的身体尺寸。

The failures to do this are also very informative in how we develop in social groups.

未能做到这一点对于我们如何在社会群体中发展也很有启发。

And this also can inform why some people really play well with others and other people don't, and some people seem to get along well with groups and can handle other people, and some people are very rigid.

这也可以解释为什么有些人确实能与他人相处得很好，而另一些人则不然；有些人似乎与群体相处得很好，能够处理好其他人，而有些人则非常僵化。

In fact, I have an anecdote about this.

事实上，我有一个关于这件事的轶事。

When I was a kid, we used to play this game.

当我还是个孩子的时候，我们经常玩这个游戏。

It's not a game I suggest, but we used to do what were called dirt clod wars.

这不是我建议的游戏，但我们曾经做过所谓的土块战争。

So a friend of mine, his parents were generally not home in the afternoon.

我的一个朋友，他的父母下午通常不在家。

So we must have been somewhere around 10 or 11 years old, and we would set up these two big dirt mounds.

所以我们一定是在 10 或 11 岁左右的时候，我们会搭建这两个大土堆。

We would shovel them to big dirt mounds on two sides of the yard, and then we would just take dirt clods and we'd throw them at one another and just have dirt clod wars.

我们会把它们铲到院子两侧的大土堆上，然后我们只拿土块，然后把它们互相扔去，然后就进行土块战争。

But there were rules, and the rules were, for instance, you couldn't pack rocks into the dirt clods.

但有规则，例如，规则是你不能将石头塞进土块中。

And you could run across to the other side, and you could jump on the other person's mound, you could throw dirt clods in there.

你可以跑到另一边，你可以跳到别人的土堆上，你可以往里面扔土块。

I guess this is stuff that we thought was entertaining.

我想这是我们认为有趣的东西。

But If someone got hit in the head, generally there was an unspoken rule that you stop and see whether or not they were damaged or not before you'd continue.

但如果有人头部被击中，一般有一个不言而喻的规则，你停下来看看他们是否受伤，然后再继续。

You couldn't continue pelting them.

你不能继续向他们投掷。

And of course, people broke this rule.

当然，人们打破了这条规则。

In fact, I remember one kid, I'm not going to name him, because actually he's grown into a very actually prominent and functional adult.

事实上，我记得一个孩子，我不会说出他的名字，因为实际上他已经成长为一个非常杰出和有能力的成年人。

But he got hit once in the head, and then I think someone had thrown a dirt clod shortly thereafter, and all of a sudden he just went into a rage, picking up rocks and sticks and attacking another kid.

但他的头部被击中了一次，然后我想不久之后有人扔了一块土块，突然他就变得愤怒起来，捡起石头和棍棒并攻击另一个孩子。

And so clearly, that was a case in which the rules of the game were now being violated.

很明显，这是一个违反游戏规则的案例。

But the idea is that there's an agreed upon set of rules about how high the stakes are and what we're all going to do.

但我们的想法是，对于风险有多高以及我们要做什么，有一套商定的规则。

And this is separate from sport, where there are clearly defined rules about what's out of bounds, what's inbounds, what sorts of behaviors will get you a yellow card or a red card, for instance, on the soccer field.

这与体育运动不同，体育运动对于什么是界外、什么是界内、什么行为会导致黄牌或红牌都有明确的规则，例如在足球场上。

All animals, including humans, are doing this low stakes contingency testing.

所有动物，包括人类，都在进行这种低风险的应急测试。

And all animals, including humans, you'll find start to up the stakes.

你会发现所有动物，包括人类，都开始加大赌注。

And inevitably in group play, one member of the group will break rules.

在集体游戏中，不可避免地会有一名成员违反规则。

So we could all look at our adult counterparts, and indeed we should probably look at ourselves and ask, did we learn proper play contingency when we were younger?

因此，我们都可以看看我们的成年同伴，事实上，我们也许应该看看自己并问自己，我们在年轻时是否学会了适当的游戏应急措施？

Do we tend to take things too seriously?

我们是否倾向于把事情看得太严肃？

Do we tend to overreact aggressively when other people are clearly engaging in playful jabbing or sarcasm or things of that sort?

当其他人明显在开玩笑或讽刺或类似的事情时，我们是否倾向于反应过度？

So each of you will have a different experience of this.

所以你们每个人都会有不同的经历。

But the point is that play serves many functions.

但重点是，游戏有很多功能。

It's not just about the self, it's also about interactions between multiple people.

这不仅仅是关于自我，还涉及多人之间的互动。

It's about rule testing and low stakes contingency.

这是关于规则测试和低风险意外事件。

Rule-breaking also serves an important role, as is with the example of the dirt clod war.

打破规则也发挥着重要作用，就像泥土战争的例子一样。

And last but not least, there are different forms of play that help us establish who we will become as adults.

最后但并非最不重要的一点是，有不同形式的游戏可以帮助我们确定成年后我们将成为什么样的人。

One of the more powerful of these is role-play, when children and sometimes adults will take on different roles that are distinct from their natural world roles in order to, for instance, establish hierarchies.

其中更强大的功能之一是角色扮演，儿童（有时是成人）会扮演与他们的自然世界角色不同的不同角色，例如，为了建立等级制度。

So someone's going to be the leader and someone's going to be the follower.

因此，有人将成为领导者，有人将成为追随者。

Someone will work alone, other people will work in a group.

有人会单独工作，其他人会在团队中工作。

These kinds of role-playing are, again, ways in which the prefrontal cortex has to expand the number of operations.

这些类型的角色扮演又是前额叶皮层必须扩大操作数量的方式。

In neuroscience, we call these algorithms that it has to run in order to make predictions.

在神经科学中，我们称这些算法为做出预测而必须运行。

You have to take in a lot of information about your environment all the time and make predictions.

您必须始终获取有关环境的大量信息并做出预测。

But if you are suddenly cast into a new role, well, then you definitely have to make even more predictions from a different standpoint.

但如果你突然被赋予一个新的角色，那么你肯定需要从不同的角度做出更多的预测。

So these are very powerful for teaching the brain how to function.

因此，这些对于教导大脑如何运作非常有效。

And so what I'm hoping is coming through is that play is not just about having fun.

所以我希望我们能明白，玩耍不仅仅是为了获得乐趣。

Play is about testing, it's about experimenting, and it's about expanding your brain's capacity.

玩耍就是测试、实验、扩展大脑的能力。

And that's true early in development, and it's true throughout the lifespan.

这在发育早期是正确的，在整个生命周期中也是如此。

If you're a regular listener of the Huberman Lab podcast, you've no doubt heard me talk about the vitamin mineral probiotic drink AG1.

如果您是 Huberman Lab 播客的常客，您无疑听过我谈论过维生素矿物质益生菌饮料 AG1。

And if you've been on the fence about it, now's an awesome time to give it a try.

如果您一直对此持观望态度，那么现在正是尝试的好时机。

For the next few weeks, AG1 is giving away a full supplement package with your first subscription to AG1.

在接下来的几周内，AG1 将在您首次订阅 AG1 时赠送完整的补充包。

They're giving away a free bottle of vitamin D3+K2, a bottle of omega-3 fish oil capsules, and a sample pack of the new sleep formula, AGZ, which by the way, is now the only sleep supplement I take.

他们免费赠送一瓶维生素 D3+K2、一瓶 omega-3 鱼油胶囊和新睡眠配方 AGZ 样品包，顺便说一下，它是我现在唯一服用的睡眠补充剂。

It's fantastic.

太棒了。

My sleep on AGZ is out of this world good.

我在 AGZ 的睡眠质量非常好。

AGZ is a drink, so it eliminates the need to take a lot of pills.

AGZ 是一种饮料，因此无需服用大量药片。

It tastes great, and like I said, it has me sleeping incredibly well, waking up more refreshed than ever.

它味道好极了，就像我说的，它让我睡得非常好，醒来时比以往任何时候都精神焕发。

I absolutely love it.

我非常喜欢它。

Again, this is a limited time offer, so make sure to go to drinkag1.com/huberman to get started today.

再次强调，这是限时优惠，因此请务必立即访问 Drinkag1.com/huberman 开始。

So at this point in the discussion, I want to take a step back, look at the biology and neurochemistry of play just a little bit, and in doing that, really define what is effective play.

因此，在讨论的这一点上，我想退后一步，稍微了解一下游戏的生物学和神经化学，并在此过程中真正定义什么是有效的游戏。

If the goal of play is to explore different contingencies in low stakes environments and to expand the function of our prefrontal cortex so that we can see new possibilities and new ways of being, become more flexible, more creative, more effective outside of the games of play or the arenas of play, I should say, well, then we should be asking, how do I know if I'm playing?

如果游戏的目标是在低风险环境中探索不同的突发事件，并扩展我们前额叶皮层的功能，以便我们能够看到新的可能性和新的存在方式，在游戏或游戏领域之外变得更灵活、更有创造力、更有效，那么我应该说，那么我们应该问，我怎么知道我是否在玩？

How do I know if I'm playing correctly?

我怎么知道我的演奏是否正确？

Turns out there's an answer to that.

事实证明，这个问题有一个答案。

Earlier, I referred to this brain area, the periaqueductal gray, that releases endogenous opioids into our brain and body, and tends to relax us a bit.

早些时候，我提到了这个大脑区域，即导水管周围灰质，它将内源性阿片类药物释放到我们的大脑和身体中，并且往往会让我们放松一点。

It actually is what leads to these things like soft eyes and head tilts and puppies making puppy postures and things of that sort, and how that opens up the number of different functions or algorithms that the prefrontal cortex can run.

实际上，正是它导致了诸如柔和的眼睛、头部倾斜和小狗做出小狗姿势之类的事情，以及如何开启前额叶皮层可以运行的不同功能或算法的数量。

But there's another piece of the puzzle, which is for something to genuinely be play and playful, and for it to have this effect of expanding our brain and engaging neuroplasticity, of really changing our brain so that we can see and engage in more possible behaviors and thoughts, et cetera, we also have to have low amounts of adrenaline, so-called epinephrine, in our brain and body.

但还有另一个难题，那就是要让某些东西真正具有玩耍性和好玩性，并且要使其具有扩展我们的大脑和参与神经可塑性的效果，真正改变我们的大脑，以便我们能够看到并参与更多可能的行为和想法，等等，我们的大脑和身体中还必须有少量的肾上腺素，即所谓的肾上腺素。

Now, the background science for this is quite extensive.

现在，这方面的背景科学相当广泛。

But for those of you that are interested in papers and manuscripts, perhaps the best one is a review published in "Neuroscience & Biobehavioral Reviews" by the very Jaak Panksepp, although he has a co-author, which is Steven Sivy, S-I-V-I-Y.

但对于那些对论文和手稿感兴趣的人来说，也许最好的一篇评论是 Jaak Panksepp 在《神经科学与生物行为评论》上发表的评论，尽管他有一位合著者，即 Steven Sivy，S-I-V-I-Y。

And the title of this paper is "In Search of the Neurobiological Substrates for Social Playfulness in Mammalian Brains." And it's a quite extensive review, but it basically boils down to some key findings whereby any sorts of drugs or behaviors or scenarios that increase levels of adrenaline too much will tend to inhibit play.

这篇论文的标题是“寻找哺乳动物大脑中社交游戏的神经生物学底物”。这是一次相当广泛的审查，但它基本上可以归结为一些关键发现，即任何种类的药物、行为或场景，过多增加肾上腺素水平都会抑制玩耍。

And drugs and scenarios, and I'm not suggesting recreational drugs here, but these were experiments that were done in the laboratory setting, that increase the endogenous opioid output will tend to increase playfulness.

还有药物和场景，我在这里并不是建议使用娱乐性药物，但这些是在实验室环境中进行的实验，增加内源性阿片类药物的输出往往会增加乐趣。

And so really the state of mind that one needs to adopt when playing is, first of all, you have to engage in the Play it, whatever it happens to be, with some degree of focus and seriousness.

因此，在玩游戏时，一个人需要采取的心态实际上是，首先，你必须以某种程度的专注和严肃来参与玩它，无论发生什么。

And focus and seriousness in the neurobiological context generally means epinephrine.

神经生物学背景下的专注和严肃通常意味着肾上腺素。

Being able to focus is largely reliant on things like adrenaline, epinephrine, but also the presence of dopamine, which is a molecule that generates motivation and focus in concert with epinephrine.

能否集中注意力在很大程度上取决于肾上腺素、肾上腺素等物质，还取决于多巴胺的存在，多巴胺是一种与肾上腺素协同产生动力和注意力的分子。

But also that these endogenous opioids be liberated, and it's really the low stakes feature of play that allows those endogenous opioids to be liberated.

而且这些内源性阿片类药物也被释放出来，而正是游戏的低风险特性才使得这些内源性阿片类药物得以释放。

What do I mean by that?

我这么说是什么意思？

Well, if you are very concerned about the outcome, like you've put a lot of money on the table in a given game, or you're a football player in the Super Bowl, or you're playing a game for which defeating the other person or your team winning is absolutely crucial to you, well then that's not really going to engage the play circuitry.

好吧，如果你非常关心结果，比如你在一场特定的游戏中投入了很多钱，或者你是超级碗的橄榄球运动员，或者你正在玩一场击败对方或你的球队获胜对你来说绝对至关重要的游戏，那么这并不会真正参与游戏电路。

On the contrary, if you're engaging in those same behaviors or any other behavior in a way that you're simply there to explore, but you don't have high levels of adrenaline in your system, you're not stressed about the potential outcome, well then that constitutes play.

相反，如果你以一种只是为了探索的方式参与这些相同的行为或任何其他行为，但你的系统中没有高水平的肾上腺素，那么你不会对潜在的结果感到压力，那么这就构成了游戏。

Now, that's somewhat obvious on the one hand, that you take seriously what you take seriously, and you can be more playful about things that you don't take so seriously.

现在，这一点很明显，一方面，你认真对待你认真对待的事情，而你可以对你不那么认真对待的事情变得更有趣。

But what is absolutely not obvious is that the state of playfulness is actually what allows you to perform best, because the state of playfulness offers you the opportunity to engage in novel types of behaviors and interactions that you would not otherwise be able to access if you are so focused on the outcome.

但绝对不明显的是，玩耍的状态实际上可以让你表现最好，因为玩耍的状态为你提供了参与新奇类型的行为和互动的机会，如果你如此专注于结果，你将无法获得这些行为和互动。

And for all of us who are thinking about tools and things that we can extract from science to enrich our lives, I would say for those of you that are already playing on a regular basis in one form or another, terrific.

对于我们所有正在思考可以从科学中提取工具和东西来丰富我们的生活的人来说，我想说，对于那些已经以某种形式定期玩游戏的人来说，太棒了。

Start to expand other forms of play.

开始拓展其他形式的游戏。

In particular forms of play that involve new groups of individuals.

特别是涉及新的个体群体的特定游戏形式。

This is the way that your brain learns and evolves and changes and gets better.

这就是你的大脑学习、进化、改变和变得更好的方式。

And I raise this because another one of the top 10 questions I get is, how can I keep my brain young?

我提出这个问题是因为我收到的十大问题之一是，如何才能保持大脑年轻？

How can I continue to learn?

我怎样才能继续学习？

How can I get better in school, in sport, in life, in relationships, et cetera, emotionally, cognitively?

我怎样才能在学校、运动、生活、人际关系等方面，在情感上、认知上变得更好？

Yes, there are brain games and apps that can support neuroplasticity, but if you really want to engage neuroplasticity at any age, what you need to do is return to the same sorts of practices and tools that your nervous system naturally used throughout development and that evolved over hundreds of thousands of years to trigger this thing that we call neuroplasticity.

是的，有一些脑力游戏和应用程序可以支持神经可塑性，但如果你真的想在任何年龄参与神经可塑性，你需要做的就是回到你的神经系统在整个发育过程中自然使用的相同类型的实践和工具，这些实践和工具经过数十万年的进化来触发我们所说的神经可塑性。

Play at every stage of life is the way in which we learned the rules for that stage of life.

人生每个阶段的玩耍是我们学习该阶段人生规则的方式。

And play is the way in which we were able to test how we might function in the real-world context.

游戏是我们能够测试我们在现实世界中如何运作的方式。

So play is powerful, and we could even say that play is the most powerful portal to plasticity.

所以说，玩耍是强大的，我们甚至可以说，玩耍是通向可塑性的最强大的门户。

The reason for that is that, yes, this high opioid, low epinephrine or adrenaline state is what opens up play, but then inside of the arena of play, when the prefrontal cortex is running all these different possibilities in this low stakes way, but with some degree of focus, there are a number of other chemicals that are deployed.

原因是，是的，这种高阿片类药物、低肾上腺素或肾上腺素状态才是游戏开始的原因，但在游戏的舞台内部，当前额叶皮层以这种低风险的方式运行所有这些不同的可能性时，但在一定程度的专注下，还会部署许多其他化学物质。

Things like brain-derived neurotrophic factor and other growth factors that actually trigger the rewiring of brain circuits that allow for it to expand, and indeed, that's what is neuroplasticity.

像脑源性神经营养因子和其他生长因子这样的东西实际上会触发大脑回路的重新布线，从而使其能够扩展，事实上，这就是神经可塑性。

Thus far, I've tried to convince you through a combination of data and anecdote and explanation, that adopting a stance of playfulness and indeed engaging in play on a somewhat regular basis could be beneficial to you regardless of circumstances or goals.

到目前为止，我试图通过数据、轶事和解释的结合来说服您，无论环境或目标如何，采取一种有趣的态度并确实定期参与游戏可能对您有益。

There's even some evidence that's at this point largely anecdotal, but there's some data starting to emerge that adults that maintain a playful stance, that engage in things, again, that are low stakes, contingency exploring, important enough that people focus and that people pay attention to what they're doing, but that they are not filled with adrenaline, freaked out about the outcome being A or B.

甚至有一些证据在这一点上主要是轶事，但开始出现一些数据表明，成年人保持一种顽皮的态度，参与一些低风险、偶然性探索的事情，足够重要，人们会集中注意力，人们会注意他们正在做的事情，但他们不会充满肾上腺素，不会对结果A或B感到害怕。

They're not super competitive, maybe just a little bit competitive or not competitive at all.

他们的竞争力并不强，也许只是有一点竞争力，或者根本没有竞争力。

That allows for more ongoing plasticity.

这允许更多持续的可塑性。

And one of the people that comes to mind in thinking about this is, of course, the physicist, and I should say the great physicist, Richard Feynman, Nobel Prize winner, professor at Caltech, was involved in the Manhattan Project, but was also known for being a lifelong tinkerer.

想到这一点，我想到的人之一当然是物理学家，我应该说伟大的物理学家理查德·费曼，诺贝尔奖获得者，加州理工学院教授，​​参与了曼哈顿计划，但也以终生的修补匠而闻名。

Right?

正确的？

He also was a mischievous tinkerer.

他也是一个淘气的修补匠。

If you read any of the books about Feynman or by Feynman, "Surely You're Joking, Mr. Feynman," or "What Do You Care What Other People Think?" These are wonderful short stories, mostly about Feynman doing things like picking all the locks at the Los Alamos Laboratory and putting all the top-secret documents out on the floor of the office so that when people came in in the morning, they were all out there.

如果您读过任何有关费曼或费曼的书，“费曼先生，你肯定在开玩笑”或“你在乎别人怎么想吗？”这些都是精彩的短篇故事，主要是关于费曼所做的事情，比如撬开洛斯阿拉莫斯实验室的所有锁，把所有绝密文件放在办公室的地板上，这样当人们早上进来时，他们都在外面。

Obviously, they weren't released to the general public.

显然，它们没有向公众发布。

He didn't want to threaten national security.

他不想威胁国家安全。

But playing pranks like that.

但就是这样恶作剧。

In some of his writings, he pointed to the fact that that playful spirit was something that he worked very hard to continue to cultivate in himself because it was the way in which he could see the world differently and to indeed make great discoveries in the field of physics, but also to kind of evolve his relationship to life more generally.

在他的一些著作中，他指出这样一个事实，即他非常努力地继续在自己身上培养这种顽皮的精神，因为这是他能够以不同的方式看待世界并在物理领域确实取得伟大发现的方式，而且也是一种更广泛地发展他与生活的关系的方式。

And so he comes to mind as a prominent example of somebody who did this, and if I could achieve anything with this episode besides teaching you something about the biology of play, it would be to teach you about the utility of play.

因此，他被认为是这样做的一个突出例子，如果我除了教你一些有关游戏生物学的知识之外，还能通过这一集取得任何成就，那就是教你有关游戏的效用。

Again, I don't consider myself a particularly playful person by nature, but I've tried over the years to adopt this stance of exploring things that are very focused on contingencies of different kinds, but keep the stakes low enough that I can have some fun doing them.

再说一次，我不认为自己本质上是一个特别爱玩的人，但多年来我一直尝试采取这种立场，即探索非常关注不同类型的突发事件的事物，但将风险保持在足够低的水平，以便我可以在做这些事情时获得一些乐趣。

And I like to think that it's benefited me somewhat.

我认为这对我有所帮助。

I'd like to take a quick break and acknowledge our sponsor, Our Place.

我想稍微休息一下并感谢我们的赞助商“我们的地方”。

Our Place makes my favorite pots, pans, and other cookware.

我们的地方生产我最喜欢的锅、平底锅和其他炊具。

Surprisingly, toxic compounds such as PFAS, or forever chemicals, are still found in 80% of non-stick pans, as well as utensils, appliances, and countless other kitchen products.

令人惊讶的是，80% 的不粘锅以及餐具、电器和无数其他厨房产品中仍然含有 PFAS 或永久化学物质等有毒化合物。

As I've discussed before on this podcast, these PFAS, or forever chemicals like Teflon, have been linked to major health issues such as hormone disruption, gut microbiome disruption, fertility issues, and many other health problems.

正如我之前在这个播客中讨论过的那样，这些 PFAS 或特氟龙等永久性化学物质与荷尔蒙破坏、肠道微生物群破坏、生育问题和许多其他健康问题等重大健康问题有关。

So it's very important to avoid them.

因此，避免它们非常重要。

This is why I'm a huge fan of Our Place.

这就是为什么我是《我们的地方》的超级粉丝。

Our Place products are made with the highest quality materials and are all PFAS and toxin-free.

我们的 Place 产品采用最优质的材料制成，不含 PFAS 和毒素。

I particularly love their Titanium Always Pan Pro.

我特别喜欢他们的 Titanium Always Pan Pro。

It's the first non-stick pan made with zero chemicals and zero coating.

这是第一个采用零化学品和零涂层制成的不粘锅。

Instead, it uses pure titanium.

相反，它使用纯钛。

This means it has no harmful forever chemicals and does not degrade or lose its non-stick effect over time.

这意味着它不含永久有害的化学物质，并且不会随着时间的推移而降解或失去其不粘效果。

It's also beautiful to look at.

看起来也很漂亮。

So if you're looking for non-toxic, long-lasting pots and pans, go to fromourplace.com/huberman and use the code Huberman.

因此，如果您正在寻找无毒、耐用的锅碗瓢盆，请访问 fromourplace.com/huberman 并使用代码 Huberman。

With a 100-day risk-free trial, free shipping, and free returns, you can try Our Place with zero risk, and you can see why more than one million people have made the switch to Our Place kitchenware.

通过 100 天无风险试用、免费送货和免费退货，您可以零风险试用 Our Place，您就会明白为什么超过一百万人已改用 Our Place 厨具。

Now I'd like to drill a little bit further into this thing that we call neuroplasticity.

现在我想进一步深入研究我们称之为神经可塑性的东西。

Now, there are particular forms of play that lend themselves best to neuroplasticity, and those particular forms of play, again, are not designed to necessarily just engage the plasticity that allows you to perform that behavior, but rather to expand the number of possibilities for your brain to change in general throughout life.

现在，有一些特定的游戏形式最适合神经可塑性，而这些特定的游戏形式并不是为了让你能够执行这种行为而设计的，而是为了扩大你的大脑在一生中总体上发生变化的可能性。

And the two major forms of those for which there's good peer-reviewed research is to engage in novel forms of movement, including different speeds of movement.

经过同行评审的研究的两种主要形式是参与新颖的运动形式，包括不同的运动速度。

So let's say, for instance, you're somebody who runs.

比如说，你是一个跑步的人。

Running doesn't lend itself to a lot of novel forms of movement, lateral movement.

跑步并不适合许多新颖的运动形式，即横向运动。

So for you nerds out there, movement in the sagittal plane or angled movements, but it does appear that things like dance or sports where you end up generating a lot of dynamic movements, where there's jumping, where there's movement at different angles, where there's ducking, where there's leaping, that basically involve a lot of dynamic movement and aren't just strictly linear.

所以对于你们这些书呆子来说，矢状面的运动或有角度的运动，但看起来像舞蹈或运动这样的东西最终会产生很多动态运动，其中有跳跃，有不同角度的运动，有闪避，有跳跃，基本上涉及很多动态运动，而不仅仅是严格的线性运动。

Those seem to open the portals for plasticity, and that's because they mimic a lot of the brain circuitry that is associated with play.

这些似乎打开了可塑性的大门，这是因为它们模仿了许多与游戏相关的大脑回路。

And the reason for that is the way in which those dynamic movements and movements of different speeds engage the vestibular system, the balance system.

其原因在于这些动态运动和不同速度的运动与前庭系统（平衡系统）的接触方式。

The vestibular system is in the inner ear, relates to the cerebellum, which translates to mini-brain.

前庭系统位于内耳，与小脑相关，小脑就是迷你大脑。

You've got a little mini-brain in the back of your brain.

你的大脑后面有一个小迷你大脑。

It brings together visual information in a very direct way.

它以非常直接的方式汇集视觉信息。

I talked a lot about this in the episode on how to learn faster.

我在关于如何更快地学习的剧集中对此进行了很多讨论。

So if you want to go in depth on how vestibular and different types of motor movements can open plasticity, I talk a little bit more, or I should say a lot more there.

因此，如果您想深入了解前庭和不同类型的运动运动如何开启可塑性，我会多说一点，或者我应该在那里说更多。

But suffice to say that engaging in play that has a lot of dynamic movement or movements of different speeds, things like dance, things like sports, like soccer, where you're moving in different dimensions, that tends to be very conducive to what we would call play-related circuitry, provided you don't take it too seriously.

但我只想说，参与有很多动态运动或不同速度的运动的游戏，比如舞蹈、运动、足球等，你在不同的维度上移动，这往往非常有利于我们所说的与游戏相关的电路，只要你不太认真地对待它。

You don't get those high levels of epinephrine.

你不会获得高水平的肾上腺素。

Now, for those of you that are also interested in non-physical or non-athletic forms of play that can really expand plasticity, there's some very interesting research about the game of chess.

现在，对于那些也对能够真正扩展可塑性的非身体或非运动形式的游戏感兴趣的人来说，有一些关于国际象棋游戏的非常有趣的研究。

There's a really nice paper that was published in the International Journal of Research in Education and Science in 2017, and the title of this paper is, "Is Chess Just a Game, or Is It a Mirror That Reflects a Child's Inner World?" That's a very intense title for a biologist like me.

2017年《国际教育与科学研究杂志》上发表了一篇非常好的论文，这篇论文的标题是《国际象棋只是一场游戏，还是一面反映孩子内心世界的镜子？》对于像我这样的生物学家来说，这是一个非常激烈的头衔。

But this paper is so interesting because what it really points to is the fact that in a single game, chess, you have, at least as I understand, two players, and those two players are moving pieces on the chessboard for which each piece can do different things.

但这篇论文非常有趣，因为它真正指出的是这样一个事实：在一场国际象棋游戏中，至少据我所知，有两个玩家，而这两个玩家正在棋盘上移动棋子，每个棋子可以做不同的事情。

Right?

正确的？

Can move in different ways under different scenarios, but there are different rules for different pieces, and so each player actually has to assume multiple identities during the same game, and each of those identities has different rules and ways of interacting.

在不同的场景下可以有不同的移动方式，但不同的棋子有不同的规则，因此每个玩家在同一个游戏中实际上必须承担多个身份，而每个身份都有不同的规则和交互方式。

So in a way, we can think of chess as one game, but actually chess is a kind of a substrate for exploring multiple roles for different characters.

所以在某种程度上，我们可以将国际象棋视为一款游戏，但实际上国际象棋是探索不同角色的多种角色的一种基础。

And this is quite a bit different than, for instance, video games where somebody has their favorite video game player or they have an avatar, and they're always in the same role.

这与电子游戏有很大不同，在电子游戏中，某人有他们最喜欢的视频游戏玩家或他们有一个化身，而且他们总是扮演相同的角色。

So for those of you that are interested in leveraging play for neuroplasticity and expanding your mind, if you will, I highly recommend picking an activity that will allow you to adopt different roles within that activity, where it's not rigidly linear.

因此，对于那些有兴趣利用游戏来实现神经可塑性和拓展思维的人来说，如果愿意的话，我强烈建议您选择一项活动，让您能够在该活动中扮演不同的角色，而不是严格线性的。

This is actually a way in which I start to depart from this modern and important but somewhat narrow idea that exercise is the only route to plasticity.

这实际上是我开始背离这种现代的、重要的但有些狭隘的观念的一种方式，即运动是通向可塑性的唯一途径。

Play is about dynamically exploring different kinds of movements, dynamically exploring different kinds of thoughts, dynamically exploring different kinds of roles that one could adopt, and that is the way that the brain learns new things.

游戏是动态地探索不同类型的动作，动态地探索不同类型的想法，动态地探索一个人可以采取的不同类型的角色，这就是大脑学习新事物的方式。

In researching this episode, one of the most interesting areas I discovered was this notion of personal play identity.

在研究这一集时，我发现的最有趣的领域之一就是个人游戏身份的概念。

There are four components to personal play identity: how you play, your personality, socioculture, and environment.

个人游戏身份有四个组成部分：你的游戏方式、你的个性、社会文化和环境。

So that's the third one.

这是第三个。

That's together, socioculture, environment.

这是在一起的，社会文化，环境。

And economics and technology.

还有经济和技术。

Now, that sounds somewhat complex, but basically what it says is that we bring together certain aspects of ourselves and how we react to different play scenarios when we're younger, and we bring that forward into the world in all contexts as adults.

现在，这听起来有点复杂，但基本上它说的是，我们将自己的某些方面以及我们年轻时对不同游戏场景的反应结合在一起，然后我们将其带入成年人的所有环境中。

To illustrate this, I'm going to ask you a question.

为了说明这一点，我要问你一个问题。

When you were a child, let's say 10 years old Would you have considered yourself competitive?

当你还是个孩子的时候，比如说10岁，你会认为自己有竞争力吗？

Would you have considered yourself somebody who's cooperative?

你会认为自己是一个合作的人吗？

And realize, of course, that those are not mutually exclusive.

当然，要意识到这些并不是相互排斥的。

Would you consider yourself somebody that preferred to play alone or preferred to play with one or two close friends?

您认为自己是喜欢独自玩还是喜欢与一两个亲密的朋友一起玩的人？

Or were you somebody that really enjoyed playing in large groups?

或者你是一个真正喜欢在大团体中玩耍的人吗？

Here's a key one.

这是一个关键的。

Were you somebody that enjoyed playing the leader in one moment and was equally okay with being a follower at a later moment?

你是一个喜欢在某一时刻扮演领导者而在稍后时刻成为追随者的人吗？

Were you okay with having your role switched midway through a game?

您同意在游戏中途转换角色吗？

Would you get upset or be delighted or not care at all about having to switch teams during the middle of a game because your team was winning, to even things out?

您是否会因为自己的球队获胜而在比赛中途更换球队而感到沮丧、高兴或根本不关心，以平衡局势？

You can imagine how that would play out internally.

你可以想象这在内部会如何发挥作用。

You would immediately register that you must be a valuable player because you're being moved off the winning team toward the losing team, but then again, you're now being forced to join the losing team.

你会立即表明你必须是一名有价值的球员，因为你正在从获胜球队转移到失败球队，但话又说回来，你现在被迫加入失败球队。

How did you feel about that?

你对此有何感想？

The point is that if we look back to our early adolescence, somewhere between 10 and 14 years old, a peak time for social development, a peak time for play of various kinds, a peak time for motor development, a peak time of psychosocial development where we learn where we fit into hierarchies as we relate to members of the same sex, of the opposite sex, et cetera.

重点是，如果我们回顾青春期早期，即10岁到14岁之间，这是社会发展的高峰期，各种游戏的高峰期，运动发展的高峰期，社会心理发展的高峰期，在这个高峰期，我们学习在与同性、异性等成员交往时如何适应等级制度。

We can start to get a portal into how and why we show up to various activities in work, in relationship, et cetera, as adults.

我们可以开始了解作为成年人我们如何以及为何出现在工作、人际关系等各种活动中。

One of my favorite things about developmental biology and developmental psychology is that it is grounded in the fact that we don't just have a childhood and an adulthood.

关于发育生物学和发育心理学，我最喜欢的事情之一是它基于这样一个事实：我们不仅仅有童年和成年。

There isn't just our child self and our adult self.

不只是我们的儿童自我和成人自我。

And even though there are transitions around the mechanisms that underlie neuroplasticity at approximately age 25, it is simply the case that development is our entire lifespan, that our lifespan is one long developmental arc.

尽管神经可塑性的机制在大约 25 岁时发生了转变，但发展是我们的整个生命周期，我们的生命周期是一个漫长的发展弧线。

How long depends on our genetics, our lifestyle, accidents, injury, and disease, of course, but it is one long developmental arc.

当然，持续多久取决于我们的遗传、生活方式、事故、伤害和疾病，但这是一个漫长的发展弧线。

And so it shouldn't surprise us at all that how we learn to play as a 10-year-old or 12-year-old would impact how we play and interact with people as a teenager and a young adult, and on and on and on.

因此，我们在 10 岁或 12 岁时学习玩耍的方式会影响我们在青少年和年轻人时期玩耍以及与人互动的方式，等等，这根本不应该让我们感到惊讶。

And that play is the place in which we explore and which we learn.

游戏是我们探索和学习的地方。

Play is the substrate by which our nervous system changes us from this hyper-connected batch of neurons where everything is connected to everything, more or less, to a brain and nervous system whereby certain circuits work with immense proficiency and others are less accessible to us.

游戏是我们的神经系统的基础，通过它，我们的神经系统将我们从这批超连接的神经元（一切事物或多或少地与一切事物相连）转变为大脑和神经系统，其中某些回路非常熟练地工作，而其他回路则难以为我们所用。

Play is really about not even worrying if you're going to get good at it or really proficient at it.

玩耍实际上就是不用担心你是否会擅长或真正精通它。

It's really about exploring contingencies with truly low stakes.

这实际上是在探索真正低风险的突发事件。

That's what will allow you to access these neurochemical combinations of elevated endogenous opioids, low epinephrine, et cetera, that will open up neuroplasticity.

这将让你获得这些由升高的内源性阿片类药物、低肾上腺素等组成的神经化学组合，从而开启神经可塑性。

We have brain circuits from back to front and within our body that are there for play, and they don't disappear.

我们体内有从后到前的大脑回路可供玩耍，而且它们不会消失。

They do not get pruned away as we go from development to adulthood.

当我们从发育到成年时，它们不会被修剪掉。

So if ever you needed a neurobiological explanation for why play is important throughout the lifespan, it's that.

因此，如果您需要神经生物学解释为什么游戏在整个生命周期中都很重要，那就是。

It's that biology does not waste resources.

生物学不会浪费资源。

It's extremely efficient.

这是非常有效的。

And were the circuits for play not to be important in adulthood, they would've been pruned away.

如果玩耍的循环在成年后不再重要，它们就会被修剪掉。

But I guarantee you, they are there in your brain and nervous system now, they will be there tomorrow, and they will be there going forward.

但我向你保证，它们现在就存在于你的大脑和神经系统中，明天它们也会存在，并且未来它们也会存在。

So my suggestion is that you use them.

所以我的建议是你使用它们。

Thank you once again for joining me for this discussion about the incredible biology and psychology and power of this thing that we call play.

再次感谢您与我一起讨论令人难以置信的生物学和心理学以及我们称之为游戏的事物的力量。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。

You want to impress them on a first date, but also play it cool.

你想在第一次约会时给他们留下深刻的印象，但也要表现得冷静。

So what do you do?

那么你做什么呢？

I'm Ruthie Thorpe, and I wrote and read a real love story about a Hinge couple that navigated exactly that.

我是露丝·索普（Ruthie Thorpe），我写过并读过一个关于一对铰链夫妇的真实爱情故事，正是这样的故事。

Listen to the free audiobook now

立即收听免费有声读物