Goals Toolkit: How to Set & Achieve Your Goals
Andrew Huberman: Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
Andrew Huberman：欢迎来到 Huberman 实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today we are talking about goal setting and achieving goals.
今天我们谈论目标设定和实现目标。
Now, we've done three full episodes about this topic.
现在，我们已经完成了关于这个主题的三集完整节目。
Previously, I did a solo episode about this topic where I described the neuroscience of the circuitry in the brain and body that underlies goal setting and pursuit.
之前，我做了一个关于这个主题的独奏节目，其中描述了作为目标设定和追求基础的大脑和身体回路的神经科学。
I also hosted two expert guests who have done extensive research on these topics.
我还接待了两位对这些主题进行了广泛研究的专家嘉宾。
Those guests were Dr. Emily Balcetis from New York University and Dr. Maya Shankar, so today's episode is going to focus on the key takeaways from those three previous episodes, as well as incorporate new information that has been published in the scientific literature since those episodes aired, so that by the end of today's episode, you will have a potent toolkit for setting and pursuing goals.
这些嘉宾是来自纽约大学的 Emily Balcetis 博士和 Maya Shankar 博士，因此今天的剧集将重点关注前三集的关键要点，并纳入自这些剧集播出以来科学文献中发表的新信息，以便在今天的剧集结束时，您将拥有一个用于设定和追求目标的强大工具包。
We will talk about how to select which goals to pursue and when.
我们将讨论如何选择追求哪些目标以及何时追求。
We will talk about how to measure your progress.
我们将讨论如何衡量您的进步。
We will talk about how to initiate and sustain motivation as you pursue your goals.
我们将讨论如何在追求目标的过程中激发和维持动力。
We are also going to dispel some prominent myths about goal setting and pursuit.
我们还将消除一些关于目标设定和追求的著名神话。
Given that this is a toolkit episode, I will talk about some of the underlying biological mechanisms for the protocols that I describe.
鉴于这是一个工具包章节，我将讨论我所描述的协议的一些基本生物学机制。
But most of what I will cover are the protocols themselves, the how to identify a goal, select the best goal for you to pursue, how to initiate goal pursuit, how to maintain goal pursuit, how to evaluate progress, and how to do the post-hoc analysis after you achieve a goal, or, as the case may be, not achieve a goal.
但我将介绍的大部分内容是协议本身，如何确定目标，选择最适合你追求的目标，如何启动目标追求，如何维持目标追求，如何评估进度，以及在实现目标或未实现目标后如何进行事后分析。
Although I am confident that if you implement even a subset of the protocols that we cover today, that you stand the greatest possible chance of both setting the proper goal and achieving that goal.
尽管我相信，即使您实施了我们今天介绍的协议的一个子集，您也有最大的机会设定正确的目标并实现该目标。
And I can say that both with confidence and humility because the protocols I describe were not created by me.
我可以充满信心和谦虚地说，因为我描述的协议不是我创建的。
They are gleaned from the scientific peer-reviewed literature, and they have been shown to work.
它们是从同行评审的科学文献中收集而来的，并且已被证明是有效的。
Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。
It is, however, part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public.
然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。
In keeping with that theme, I'd like to thank the sponsors of today's podcast.
为了与这个主题保持一致，我要感谢今天播客的赞助商。
Our first sponsor is Eight Sleep.
我们的第一个赞助商是八睡。
Eight Sleep makes smart mattress covers with cooling, heating and sleep-tracking capacity.
八睡眠公司生产具有冷却、加热和睡眠跟踪功能的智能床垫套。
Sleep is the foundation of mental health, physical health and performance.
睡眠是心理健康、身体健康和表现的基础。
When we're sleeping well and enough, everything in life goes much better, and when we aren't sleeping well or long enough, things in life get worse.
当我们睡眠质量好、睡眠充足时，生活中的一切都会变得更好，而当我们睡眠质量不好或睡眠时间不够长时，生活中的事情就会变得更糟。
We know that from data.
我们从数据中知道这一点。
We all know that from our own experience.
我们都从自己的经验中知道这一点。
One of the essential things to getting a great night's sleep is that the temperature of your sleeping environment needs to be such that your core body temperature drops by about one to three degrees in order to fall and stay deeply asleep, and then increase by one to three degrees in order to wake up feeling refreshed in the morning.
获得一夜好眠的关键因素之一是，睡眠环境的温度需要使您的核心体温下降约一到三度，以便入睡并保持深度睡眠，然后升高一到三度，以便早上醒来时感觉神清气爽。
With Eight Sleep smart mattress covers, you can program the temperature of your sleeping environment so that it's ideally matched to your temperature needs.
借助八睡眠智能床垫套，您可以对睡眠环境的温度进行编程，使其完全符合您的温度需求。
I started sleeping on an Eight Sleep mattress cover a few years ago, and it has completely transformed the quality of the sleep that I get.
几年前，我开始睡在八睡床罩上，它彻底改变了我的睡眠质量。
So much so that I actually loathe traveling because I don't have my Eight Sleep mattress cover when I travel.
以至于我实际上讨厌旅行，因为旅行时我没有八睡床垫套。
If you'd like to try Eight Sleep, you can go to eight sleep.com/huberman and you'll save up to $150 off their Pod 3 Cover.
如果您想尝试 8 Sleep，可以访问 8 sleep.com/huberman，购买其 Pod 3 Cover 最多可节省 150 美元。
Eight Sleep currently ships in the USA, Canada, U.K., select countries in the EU, and Australia.
八睡眠目前在美国、加拿大、英国、欧盟部分国家和澳大利亚发货。
Again, that's eightsleep.com/huberman.
再说一遍，这是八睡眠.com/huberman。
Today's episode is also brought to us by Maui Nui Venison.
今天的节目也是由 Maui Nui Venison 为我们带来的。
Maui Nui Venison is the most nutrient dense and delicious red meat available.
毛伊努伊鹿肉是营养最丰富、最美味的红肉。
I've spoken before on this podcast, in solo episodes, and with guests about the need to get approximately 1 gram of high-quality protein per pound of body weight each day for optimal nutrition.
我之前曾在这个播客中、在单独节目中以及与嘉宾说过，每天每磅体重需要摄入大约 1 克优质蛋白质，才能获得最佳营养。
Now, there are many different ways that one can do that, but a key thing is to make sure that you're not doing that by ingesting excessive calories.
现在，有很多不同的方法可以做到这一点，但关键是要确保您不会摄入过多的卡路里来做到这一点。
Maui Nui Venison has the highest density of quality protein per calorie, and it achieves that in delicious things like ground meats, venison steaks, jerky and bone broth.
茂宜岛鹿肉每卡路里的优质蛋白质密度最高，在碎肉、鹿肉排、肉干和骨汤等美味食品中也能达到这一水平。
I particularly like the ground venison.
我特别喜欢碎鹿肉。
I make those into venison burgers probably five times a week or more.
我可能每周将它们制作成鹿肉汉堡五次或更多。
I also like the jerky for its convenience, especially when I'm traveling or I'm especially busy with work, and know that I'm getting an extremely nutrient-dense, high-quality source of protein.
我也喜欢肉干，因为它很方便，尤其是当我在旅行或工作特别忙时，并且知道我正在获得营养极其丰富的优质蛋白质来源。
If you'd like to try Maui Nui Venison, you can go to mauinuivenison.com/huberman and get 20% off your first order.
如果您想尝试 Maui Nui 鹿肉，您可以访问 mauinuivenison.com/huberman，首单可享受 20% 的折扣。
Again, that's mauinuivenison.com/huberman to get 20% off.
再次强调，mauinuivenison.com/huberman 可以获得 20% 的折扣。
Okay, let's talk about goal setting and pursuit.
好吧，我们来谈谈目标设定和追求。
And as I mentioned a few minutes ago, this is a toolkit episode, so I'm not going to talk too much about the mechanistic underpinnings of the protocols for goal setting and pursuit.
正如我几分钟前提到的，这是一个工具包剧集，所以我不会过多谈论目标设定和追求协议的机械基础。
I'm mostly just going to give you those protocols, but before I do that, I want to take just three minutes, I promise just three minutes or less, and describe the neural circuitry involved in goal setting and pursuit.
我主要只是给你们这些协议，但在我这样做之前，我想花三分钟，我保证只有三分钟或更短的时间，并描述与目标设定和追求有关的神经回路。
And there are two reasons to do that.
这样做有两个原因。
First of all, the biology of goal setting and pursuit is absolutely beautiful.
首先，目标设定和追求的生物学绝对是美丽的。
It's incredible that we, and many other animals, in fact, have this neural circuitry and that it works in the way that it does.
令人难以置信的是，我们和许多其他动物实际上拥有这种神经回路，并且它以这种方式工作。
But equally important is that when we have a mechanistic understanding or framework for how a protocol or set of protocols work, it makes it much easier to tweak those protocols and customize them to our unique needs.
但同样重要的是，当我们对一个协议或一组协议的工作方式有一个机械的理解或框架时，就可以更容易地调整这些协议并根据我们的独特需求对其进行定制。
So, with that said, the goal-setting-and-pursuit circuitry essentially consists of four major stations in the brain, although it's important to point out that each of those stations has a number of other connections that are important for the whole goal-setting-and-pursuit process.
因此，话虽如此，目标设定和追求回路本质上由大脑中的四个主要站点组成，但必须指出的是，每个站点都有许多其他连接，这些连接对于整个目标设定和追求过程很重要。
But we can distill things down to four major hubs or stations within the brain, and those are the amygdala, the basal ganglia, the lateral prefrontal cortex and the orbitofrontal cortex.
但我们可以将其归结为大脑内的四个主要枢纽或站点，它们是杏仁核、基底神经节、外侧前额皮质和眶额皮质。
So going through those one by one, the amygdala is a structure within the brain — you actually have two of them, one on each side of the brain — that is involved in circuits associated with arousal, in driving levels of alertness.
因此，逐一检查一下，杏仁核是大脑内的一种结构——实际上有两个杏仁核，大脑的每一侧各一个——它参与与唤醒相关的回路，驱动警觉水平。
It's also involved in fear.
这也与恐惧有关。
You've probably heard that many times before, but also things like anxiety.
您以前可能已经听过很多次了，但也听说过诸如焦虑之类的事情。
And actually, the amygdala can be involved in what we call positive valence experiences, not just the bad stuff like fear and anxiety, but also positive forms of arousal and even learning.
事实上，杏仁核可以参与我们所说的正价体验，不仅仅是恐惧和焦虑等不好的东西，还包括积极的唤醒甚至学习形式。
The basal ganglia include a lot of different brain structures.
基底神经节包括许多不同的大脑结构。
But for sake of today's discussion, what you need to know is that the basal ganglia includes two major pathways.
但为了今天的讨论，你需要知道的是基底神经节包括两条主要通路。
One is the so-called "Go" pathway, which is the pathway involved in generating actions, and the other is the so-called "No-Go" pathway, or the pathway involved in withholding or ceasing action.
一种是所谓的“Go”途径，即涉及产生行动的途径，另一种是所谓的“No-Go”途径，即涉及抑制或停止行动的途径。
And this is really important to understand, because with all goals, we have to ask ourselves, are we trying to learn how to do something new, or are we trying to withhold a certain set of actions?
理解这一点非常重要，因为对于所有目标，我们都必须问自己，我们是在尝试学习如何做新的事情，还是在尝试抑制某些行动？
And, of course, anytime we learn anything, it's a process of both generating and withholding certain actions.
当然，无论何时我们学习任何东西，这都是一个产生和抑制某些行动的过程。
So we've got the amygdala, and we have the basal ganglia, which has this Go action initiating and No-Go action withholding circuitry within it.
因此，我们有杏仁核，还有基底神经节，其中有 Go 动作启动电路和 No-Go 动作抑制电路。
And then there's the lateral prefrontal cortex, which is involved in immediate and long-term planning.
然后是外侧前额叶皮层，它涉及近期和长期规划。
And this is going to be a key component of today's discussion because we aren't going to be talking about lateral prefrontal cortex per se, but we are going to be talking about time perception in the context of setting and achieving our goals.
这将成为今天讨论的关键组成部分，因为我们不会讨论外侧前额叶皮层本身，但我们将讨论在设定和实现目标的背景下的时间感知。
Because setting and achieving our goals is all about being able to orient both in space, knowing where we are and what we're doing, but also, in time, know where we are in that road of progress toward achieving our goal or crossing that finish line, and repeatedly updating those finish lines in many cases.
因为设定和实现我们的目标就是能够在空间上确定方向，了解我们在哪里以及我们正在做什么，而且及时了解我们在实现目标或跨越终点线的道路上处于什么位置，并在许多情况下反复更新这些终点线。
And the fourth structure is the orbitofrontal cortex, which, like all brain areas, tends to be a multitasker.
第四个结构是眶额皮层，与所有大脑区域一样，它往往是多任务处理者。
It does a bunch of different things.
它做了很多不同的事情。
But for the sake of today's discussion, it's important to understand that the orbitofrontal cortex is involved in evaluation of our current emotional state and arousal state as it relates to our goal pursuit.
但为了今天的讨论，重要的是要了解眶额皮层参与评估我们当前的情绪状态和唤醒状态，因为它与我们的目标追求相关。
For instance, are we happy because we are sensing progress, or are we unhappy and feeling frustrated or sad or angry because we are feeling that we are not achieving progress or that somehow we can't get into the sorts of actions that are going to allow us to eventually reach our goals?
例如，我们是因为感受到进步而感到高兴，还是因为感觉自己没有取得进步或者不知何故无法采取最终实现目标的行动而感到不高兴、感到沮丧、悲伤或愤怒？
Okay, so I described four major structures, all of which communicate with each other and, of course, a lot of other brain areas.
好的，我描述了四个主要结构，所有这些结构都相互通信，当然还有许多其他大脑区域。
And those four structures were the amygdala, the basal ganglia, the Go and No-Go circuitry, the lateral prefrontal cortex, and the orbital frontal cortex.
这四个结构是杏仁核、基底神经节、Go 和 No-Go 电路、外侧前额叶皮层和眶额叶皮层。
And those represent the core components of the neural circuitry involved in goal setting and pursuit.
这些代表了参与目标设定和追求的神经回路的核心组件。
Now, I realize I didn't time that section, so I don't know whether or not it was three minutes or less.
现在，我意识到我没有为该部分计时，所以我不知道它是否是三分钟或更短。
But if it was shorter than three minutes, great.
但如果时间短于三分钟，那就太好了。
And if it was longer than three minutes, well, I promise to shave a couple of minutes off the end of this episode.
如果长度超过三分钟，那么我保证会在这一集的结尾处缩短几分钟。
Okay, so now you have the understanding that we all have the same neural circuitry for goal setting and pursuit.
好的，现在您已经了解了，我们都有相同的神经回路来设定目标和追求目标。
I find that amazing.
我觉得这太棒了。
Regardless of whether or not you want to achieve a fitness goal or an academic goal or a work goal, monetary goal, relationship goal, maybe you want to just get better at relaxing.
无论您是否想实现健身目标、学业目标、工作目标、金钱目标、人际关系目标，也许您只是想更好地放松。
I've been told I should perhaps pursue that goal.
有人告诉我也许应该追求这个目标。
Well, you're going to use the same neural circuits for each and any of those.
好吧，你将为其中的每一个使用相同的神经回路。
I find that incredible.
我觉得这不可思议。
I also find that very reassuring, because what it means is that if we can focus on the tools and protocols that are anchored in the biology of goal setting and pursuit as we understand them to exist in all humans and indeed in other animals as well, well, then we should have the greatest possible confidence that we will in fact, achieve our goals.
我也觉得这非常让人放心，因为这意味着，如果我们能够专注于目标设定和追求的生物学中的工具和协议，因为我们知道它们存在于所有人类中，实际上也存在于其他动物中，那么我们应该有最大的信心，我们实际上会实现我们的目标。
So how do we go about doing that?
那么我们该如何去做呢？
Well, the first question you need to ask yourself is, what goal do I want to pursue?
那么，你需要问自己的第一个问题是，我想追求什么目标？
And the first protocol for deciding what goal you want to pursue is actually a quite simple one in terms of how it's stated, but it's fairly complex for a lot of people to answer.
决定你想要追求什么目标的第一个协议实际上是一个非常简单的协议，但对于很多人来说回答起来却相当复杂。
And that is, which specific goal are you going to try and pursue?
也就是说，您要尝试和追求哪个具体目标？
Because guess what, folks, most people who try to achieve many goals simultaneously fail at all of them.
因为猜猜看，伙计们，大多数试图同时实现多个目标的人都失败了。
This is what I call the overhaul approach.
这就是我所说的彻底改革方法。
When people think, okay, on January 1, or next month, or next week or perhaps even today, I'm going to start exercising, I'm going to start meditating, I'm going to learn a language, I'm going to learn to dance, I'm going to do all these different things, and that's just too many goals.
当人们想，好吧，在 1 月 1 日，或者下个月，或者下周，甚至今天，我要开始锻炼，我要开始冥想，我要学习一门语言，我要学习跳舞，我要做所有这些不同的事情，这只是太多的目标。
I think here is an appropriate place to highlight the word "priority." A priority literally means one thing that you place ahead of all others.
我认为这里是强调“优先”一词的适当位置。从字面上看，优先级意味着您将一件事置于所有其他事项之上。
These days we hear a lot about "priorities" plural, but we really should be thinking about priority and defining our priority for learning in a given phase.
如今，我们听到了很多关于“优先级”复数的说法，但我们确实应该考虑优先级并定义特定阶段学习的优先级。
So if you are somebody who wants to get more physically fit or you want to learn something cognitively, that's terrific.
因此，如果您想要增强体质或者想要学习一些认知知识，那就太棒了。
You are allowed to have multiple goals, but I highly recommend that you first select just one goal.
您可以有多个目标，但我强烈建议您首先选择一个目标。
Of course, you don't let go of other aspects of your mental health and physical health, that you don't throw your life away in service to this one goal.
当然，你不会放弃心理健康和身体健康的其他方面，也不会为了实现这一目标而放弃你的生命。
We've all seen how that goes, and it's not a pretty picture, but rather that you continue to engage in healthy ways with the other aspects of your life that you are proficient at or mostly proficient at, but that you select one goal that you're going to try and attain.
我们都已经看到了事情的进展，这不是一幅美丽的图画，而是你继续以健康的方式参与你擅长或最擅长的生活的其他方面，但你选择一个你要尝试并实现的目标。
How you select that one goal, of course, is going to reflect your values, your motivation, your resources, but it's very important that you spend some serious time defining that one priority, that one goal for this initial goal-setting-and-pursuit period.
当然，你如何选择一个目标将反映你的价值观、你的动机、你的资源，但非常重要的是，你花一些认真的时间来确定一个优先事项，即最初目标设定和追求阶段的一个目标。
And in a moment, I'll tell you how long that goal-pursuit period ought to be.
稍后我会告诉你目标追求期应该有多长。
But for some people, the best way to define which goal they're going to pursue is to write out the different things that they want and then essentially cross off the various things that they're willing to put on hold for the time being and circle the thing that they're really going to focus on and only that thing.
但对于某些人来说，定义他们要追求的目标的最好方法是写下他们想要的不同事物，然后从本质上划掉他们愿意暂时搁置的各种事物，圈出他们真正要关注的事物，并且只圈出那件事。
And again, this is highly individual.
再说一遍，这是高度个人化的。
It's going to depend on you, your past, your present, your future, your resources, all of that.
这将取决于你，你的过去，你的现在，你的未来，你的资源，所有这些。
But having that one priority is going to really increase the probability that you're going to achieve your goal.
但是，优先考虑这一点确实会增加您实现目标的可能性。
Now, we also know from the scientific literature that how lofty that goal is will impact whether or not you are able to achieve it.
现在，我们还从科学文献中知道，这个目标的崇高程度将影响你是否能够实现它。
And I think most people mistakenly believe that if a goal is easy to achieve, it's more likely that they will achieve that goal.
我认为大多数人错误地认为，如果一个目标很容易实现，那么他们实现该目标的可能性就更大。
It's sort of a "duh." But in fact, the opposite has been shown to be true.
这有点像“呃”。但事实上，事实恰恰相反。
If a goal is too easy to achieve, it seems that it doesn't recruit sufficient amounts of the arousal network that involves the amygdala, but a bunch of other brain structures as well, that get people into the necessary actions to continually pursue that goal.
如果一个目标太容易实现，那么它似乎没有招募足够数量的涉及杏仁核的唤醒网络，而是招募了一堆其他大脑结构，使人们采取必要的行动来不断追求该目标。
This perhaps should not be surprising.
这也许并不奇怪。
In order to learn something, we have to shift our nervous system into states that are somewhat uncomfortable.
为了学习一些东西，我们必须将我们的神经系统转移到有些不舒服的状态。
These should be safely uncomfortable states, but they should be uncomfortable states.
这些应该是安全的不舒服状态，但它们应该是不舒服的状态。
And we're going to talk more about this as the episode continues.
随着剧集的继续，我们将更多地讨论这一点。
But any kind of successful learning or goal pursuit is going to involve errors.
但任何成功的学习或目标追求都会犯错误。
It's going to involve failures, it's going to involve frustration.
这将涉及失败，它将涉及挫折。
It's going to involve anxiety.
这将涉及焦虑。
All of those states of mind and body, in fact, shift the brain into modes of so-called neuroplasticity.
事实上，所有这些身心状态都会将大脑转变为所谓的神经可塑性模式。
They give it the ability to change.
他们赋予它改变的能力。
And that should make perfect sense, because if you can complete what you need to do easily, there's absolutely no reason for the neural circuitry in your brain or body to shift in any way.
这应该是完全有道理的，因为如果你可以轻松地完成你需要做的事情，那么你的大脑或身体中的神经回路绝对没有理由以任何方式发生变化。
Why would it?
为什么会这样？
Rather, those states of discomfort, frustration, anxiety, etc. represent shifts in neurochemical states that literally open the opportunity for neuroplasticity to occur — the changes between neurons that allow those neurons and their associated neural circuits to perform differently in the future when we learn something.
相反，这些不适、沮丧、焦虑等状态代表了神经化学状态的变化，这实际上为神经可塑性的发生提供了机会——神经元之间的变化，使得这些神经元及其相关的神经回路在未来我们学习某些东西时能够以不同的方式表现。
So the key here is twofold.
所以这里的关键是双重的。
First, define the specific priority goal that you are going to pursue and set aside all other goal pursuits.
首先，定义您要追求的具体优先目标，并搁置所有其他目标追求。
And in doing that, it makes sense to pursue a somewhat loftier goal than perhaps a more mundane goal.
在这样做的过程中，追求一个更崇高的目标而不是一个更平凡的目标是有意义的。
Or if you know exactly what goal you're going to prioritize, that you try and achieve perhaps more than you think you ought to be able to achieve within that given goal, and within the goal that you decide to prioritize, you want to set a level of progress, a level of performance that you're striving to attain that's a bit above what you actually believe at this time you can accomplish.
或者，如果你确切地知道你要优先考虑的目标，你尝试并实现的目标可能比你认为在给定目标内应该能够实现的要多，并且在你决定优先考虑的目标内，你想要设定一个进度水平，一个你正在努力实现的绩效水平，该水平略高于你目前实际相信你可以实现的目标。
Now, in doing so, you are inevitably going to encounter some frustration and anxiety.
现在，在这样做的过程中，你不可避免地会遇到一些挫折和焦虑。
But remember, the component of the neural circuitry that we talked about at the beginning of the episode, the orbital frontal cortex.
但请记住，我们在本集开头讨论的神经回路的组成部分是眶额皮质。
That orbital frontal cortex is not just part of a neural circuitry that assesses how we feel in a given moment as we are trying to pursue a goal.
眶额皮质不仅仅是神经回路的一部分，它可以评估我们在努力追求目标时在特定时刻的感受。
But it also understands context.
但它也理解上下文。
It has the capacity to, for instance, see that you are experiencing anxiety, know that you are frustrated.
例如，它有能力看到你正在经历焦虑，知道你感到沮丧。
But now that you understand that anxiety and frustration that comes with making errors is actually the gateway, it's a necessary gateway to achieving neural circuit changes, so-called neuroplasticity.
但现在你明白了，犯错带来的焦虑和沮丧实际上是一个大门，它是实现神经回路改变（即所谓的神经可塑性）的必要门户。
Well, the orbital frontal cortex understands that context.
嗯，眶额皮质理解这种背景。
It literally can take information about neuroplasticity.
它确实可以获取有关神经可塑性的信息。
It can take information about frustration, which you now have, and it can combine those such that when you experience that frustration, you experience those errors, and you previously would have wanted to quit, now you know that you are literally making progress.
它可以获取你现在拥有的有关挫折的信息，并且可以将这些信息结合起来，这样当你经历挫折时，你就会经历那些错误，你以前会想退出，现在你知道你确实在取得进步。
You're literally shifting those neural circuits in the direction of improved learning.
你实际上正在将这些神经回路转向改进学习的方向。
Now, it's also important to remind that neuroplasticity, the changes in neural circuits that allow for improved performance in the future, does not occur instantaneously.
现在，还需要提醒的是，神经可塑性（神经回路的变化，可以提高未来的表现）不会立即发生。
That frustration that occurs during our attempts to learn or to pursue a goal is the trigger for neuroplasticity.
在我们尝试学习或追求目标的过程中出现的挫败感是神经可塑性的触发因素。
The actual rewiring of neural circuits that allows for proficient, correct performance occurs during deep sleep and other forms of deep rest.
神经回路的实际重新布线发生在深度睡眠和其他形式的深度休息期间，以实现熟练、正确的表现。
This is something I've covered extensively in episodes on neuroplasticity and learning.
这是我在神经可塑性和学习方面广泛讨论的内容。
And if you'd like to learn more about neuroplasticity, in fact, if you'd like a zero-cost toolkit that defines the so-called super protocol for neuroplasticity and learning that is not just nested within the context of goal pursuit and learning, we have that.
事实上，如果您想了解更多有关神经可塑性的信息，如果您想要一个零成本工具包来定义所谓的神经可塑性和学习的超级协议，而不仅仅是嵌套在目标追求和学习的背景下，我们就有。
You can go to hubermanlab.com, you go to the menu, scroll down to "newsletter," and you can sign up.
您可以访问 hubermanlab.com，进入菜单，向下滚动到“时事通讯”，然后就可以注册。
It's completely zero cost, and you'll get that as a brief, I believe it's a two- or maybe three-page PDF.
它完全是零成本，而且你会得到一个简介，我相信它是一个两页或三页的 PDF。
Okay, so returning to goal setting and pursuit.
好吧，回到目标设定和追求上来。
First, you need to set your goal.
首先，您需要设定目标。
You really should take the time required to define your priority.
您确实应该花一些时间来确定您的优先事项。
What are you going to try and learn?
你要尝试和学习什么？
And then you're going to pick a goal that really feels challenging, that feels like it might even be out of reach, because that will recruit the neural circuits associated with arousal.
然后你会选择一个真正感觉具有挑战性的目标，感觉甚至可能遥不可及，因为这会招募与唤醒相关的神经回路。
They're motivating enough to get you into action.
它们足以激励您采取行动。
Now, I want to be very clear.
现在，我想说得非常清楚。
I'm not suggesting that you pick a goal that's impossible to achieve or that you believe is impossible to achieve.
我并不是建议你选择一个不可能实现或你认为不可能实现的目标。
That's not going to serve you well.
这对你没有好处。
Rather, I'm saying, pick a goal that feels just a bit out of reach, and don't obsess too much about whether or not it's a lot out of reach or a little bit out of reach.
相反，我是说，选择一个感觉有点遥不可及的目标，不要过多地关注它是远远遥不可及还是有点遥不可及。
Pick something you're excited to pursue that you would really like to accomplish.
选择一些你很兴奋去追求并且你真正想完成的事情。
Set that goal, and then just set aside all other goals.
设定这个目标，然后把所有其他目标放在一边。
Still, of course, maintain or improve other aspects of your life that are necessary for daily living, for mental health, physical health, etc. But really just focus on one goal.
当然，仍然要维持或改善生活中日常生活、心理健康、身体健康等所必需的其他方面。但实际上只专注于一个目标。
I promise that you will be far more satisfied with the results if you can truly set a priority.
我保证，如果你能真正设定优先级，你会对结果更加满意。
So once you've defined the specific goal that you are going to prioritize, there are two more things that you need to do before you start to pursue that goal.
因此，一旦您确定了要优先考虑的具体目标，在开始追求该目标之前，您还需要做两件事。
The first one is that you need to define the specific verbs, the actions that are involved in pursuing that goal.
第一个是您需要定义特定的动词，以及追求该目标所涉及的操作。
This is absolutely critical.
这绝对是至关重要的。
A lot of people will set a sort of title goal or a goal state.
很多人会设定某种冠军目标或目标状态。
They'll say, oh, I want to be rich, or, I want to be smart.
他们会说，哦，我想变得富有，或者，我想变得聪明。
Or they will say, I want to be fit or proficient in a given language.
或者他们会说，我想适应或精通某种特定的语言。
It's really important that you put additional specificity on your goal.
让你的目标更加具体，这一点非常重要。
In fact, it's important that you put a lot of specificity on your goal and that you focus mainly on verbs when defining that specificity.
事实上，重要的是你要对你的目标赋予很多具体性，并且在定义该具体性时主要关注动词。
Now, there are a lot of reasons for this that have to do both with increasing the probability that you will achieve your goal, as well as maintaining motivation as you pursue that goal.
现在，造成这种情况的原因有很多，一方面是为了增加实现目标的可能性，另一方面是为了在追求目标时保持动力。
So, for instance, rather than saying you want to be fit or you want to be a better runner or swimmer, you would want to get very specific about the verb that you're going to engage in in order to achieve that goal.
因此，举例来说，您不会说您想要保持健康或您想成为一名更好的跑步者或游泳者，而是想要非常具体地了解您将要参与的动词以实现该目标。
Now, it's somewhat obvious in the case of running or swimming — I think everyone understands that if you want to be a better runner, there is going to be some running involved.
现在，在跑步或游泳的情况下，这一点有些明显——我想每个人都明白，如果你想成为一名更好的跑步者，就需要进行一些跑步。
If you want to be a better swimmer, there's going to be some swimming involved, of course, but presumably there will be some other behaviors as well, everything from driving to the pool or lacing up your shoes.
如果你想成为一名更好的游泳运动员，当然会涉及到一些游泳，但大概还会有一些其他行为，从开车去游泳池或系鞋带等。
I mean, there's essentially a near-infinite number of verbs involved in any type of goal pursuit.
我的意思是，任何类型的目标追求都涉及几乎无限数量的动词。
So what we are talking about here is really defining the goal on a piece of paper, and I do think that's important.
所以我们在这里讨论的实际上是在一张纸上定义目标，我确实认为这很重要。
You should write this down.
你应该把这个写下来。
And I think the process of selecting your goal, that priority, as well as defining the specificity of the verb action that you're going to pursue, should be done on paper.
我认为选择你的目标、优先级以及定义你要追求的动词动作的特殊性的过程应该在纸上完成。
You, of course, are going to think, but then you should write it out.
当然，你会思考，但之后你应该把它写下来。
Seeing things on paper and writing them out by hand with pen or pencil really has been shown to engage neural circuitry in a way that is different than typing with your thumbs into your phone, which, by the way, is a new feature of human evolution.
事实证明，在纸上看到东西并用钢笔或铅笔手写下来确实可以以一种不同于用拇指在手机上打字的方式参与神经回路，顺便说一句，这是人类进化的一个新特征。
I do believe this is the first time in human evolution that we have written with our thumbs.
我确实相信这是人类进化史上第一次用拇指书写。
I don't know.
我不知道。
I don't have a time machine, I can't go back and check, but I'm willing to place a bet that that statement is correct.
我没有时光机，我无法回去检查，但我愿意打赌，这个说法是正确的。
So the point is that writing things out is not only important, it's also the most effective way to embed knowledge in our nervous system.
所以重点是，把事情写下来不仅很重要，而且是将知识嵌入我们神经系统的最有效方法。
And so I highly recommend that you write things out on a piece of paper in your process of goal setting.
因此，我强烈建议您在目标设定过程中将事情写在一张纸上。
So when we are talking about generating verb specificity about your goal, it would look like the following.
因此，当我们谈论生成有关您的目标的动词特异性时，它看起来如下所示。
So let's say I want to "get more fit," or "learn conversational French," or anything for that matter, gardening, maybe I want to build a gazebo in the backyard or a deck.
假设我想“变得更健康”，或者“学习法语会话”，或者任何与此相关的事情，园艺，也许我想在后院或甲板上建一个凉亭。
The key thing to answer is what is the major block of action that's going to be involved in pursuing that goal?
要回答的关键问题是，实现这一目标的主要行动是什么？
So, for instance, if you want to get more fit and you're going to do that primarily through running and weight training or swimming and weight training, you would want to get very specific in defining that priority goal as I'm going to run X number of miles per week, or I'm going to go to the gym three times per week to lift weights, although I would recommend getting even more specific than that.
因此，举例来说，如果你想变得更健康，并且主要通过跑步和举重训练或游泳和举重训练来做到这一点，那么你需要非常具体地定义优先目标，因为我每周要跑 X 英里，或者我每周要去健身房三次举重，尽管我建议比这更具体。
I would recommend that you literally write down, "I'm going to go to the gym three times per week for a minimum of 60 minutes," where 50 minutes of that are carrying out hard work, with of course, rest between sets, etc. Or I'm going to attend three classes per week, or perhaps even just one class per week of learning conversational French.
我建议你从字面上写下来，“我每周去健身房 3 次，每次至少 60 分钟”，其中 50 分钟用于艰苦训练，当然，组间休息等。或者我每周参加三节课，甚至每周只参加一节法语会话课程。
Plus I'm going to spend two hours per week of practicing, say, word problems or mathematical problems, whatever it is, you want to define first the priority, then you want to define the verb action that represents the bulk of effort towards that priority.
另外，我每周会花两个小时练习文字问题或数学问题，无论是什么，你要首先定义优先级，然后你要定义代表实现该优先级的大部分努力的动词动作。
So running, in the case of the person who wants to get fit by running.
所以跑步，对于那些想通过跑步来健身的人来说。
Weightlifting, in the case of the person that wants to get fit by weightlifting, though of course I highly recommend people do both resistance training and cardiovascular training if indeed they want to be truly fit.
举重，对于想要通过举重来保持健康的人来说，当然，如果他们确实想真正保持健康，我强烈建议人们同时进行阻力训练和心血管训练。
Or in the case of language learning or learning how to code or gardening or something of that sort, to really define the verb actions involved, and then to place specificity in terms of the amount of time that one is going to try to achieve each week in pursuit of that specific priority goal.
或者在语言学习或学习如何编码或园艺或类似的事情的情况下，真正定义所涉及的动词动作，然后根据每周为追求特定优先目标而尝试实现的时间量来具体化。
Now, I realize that that process itself takes a bit of time, but when you look back on the 100-year-plus scientific literature of what leads to successful goal setting and pursuit, you find over and over again that those two components we've been talking about, specificity and measurability, are paramount.
现在，我意识到这个过程本身需要一些时间，但是当你回顾 100 多年来关于成功目标设定和追求的科学文献时，你会一遍又一遍地发现我们一直在谈论的这两个组成部分，特异性和可测量性，是至关重要的。
You just simply cannot discard those from the process if you expect yourself to achieve your goals.
如果您希望自己实现目标，那么您就不能从流程中丢弃这些内容。
So whether or not it's the ABC method, or it's the SMART method, or the SMARTER method — again, all acronyms coined not by me, but by others previous to this conversation — you're going to find elements of specificity and measurability showing up again and again.
因此，无论是 ABC 方法、SMART 方法还是 SMARTER 方法（同样，所有缩写词都不是我创造的，而是其他人在本次对话之前创造的），你都会发现特异性和可测量性的元素一次又一次地出现。
So these are key features of any protocol that you are going to use in order to try and set and achieve your goals.
因此，这些是您将要使用的任何协议的关键功能，以便尝试设定并实现您的目标。
And I should mention that setting specific goals and clearly defining the verbs that you are going to engage in to pursue those goals, and defining how long you are going to try and engage in those verbs each week to achieve those goals, has a significant impact on the probability of success.
我应该提到的是，设定具体目标并明确定义为实现这些目标而要使用的动词，以及定义每周要尝试使用这些动词多长时间来实现这些目标，对成功的可能性有重大影响。
We're not talking about a minor effect.
我们不是在谈论轻微的影响。
In fact, in the original episode I did about goal setting and pursuit, I talked about the so-called recycling study.
事实上，在我最初做的关于目标设定和追求的节目中，我谈到了所谓的回收研究。
I'm not going to describe it in a lot of detail right now, but essentially this study looked at motivating people to recycle more recyclable products in the workplace.
我现在不打算详细描述它，但本质上这项研究着眼于激励人们在工作场所回收更多可回收产品。
And what they found was that when people were told what the specific goal was, and what specific actions they needed to engage in were, and how much of a given batch of refuse — so say after lunch, there's some boxes, there's some forks, etc., some napkins — how much of that refuse they were going to try to put into the recycle versus the trash, it led to a greater than doubling of successful achievement of that goal.
他们发现，当人们被告知具体目标是什么，他们需要采取哪些具体行动，以及某一批次的垃圾有多少——比如说午餐后，有一些盒子，有一些叉子等，一些餐巾纸——他们将尝试将多少垃圾放入回收站而不是垃圾桶时，这使得该目标的成功实现率提高了一倍以上。
Now, that's a perhaps trivial goal to some of you, although let's face it, recycling is important.
现在，这对你们中的一些人来说可能是一个微不足道的目标，尽管让我们面对现实，回收很重要。
But that result has been shown again and again and again for different domains of goal setting and pursuit.
但对于目标设定和追求的不同领域，这一结果已经一次又一次地显示出来。
So this thing of setting specificity, really spending time with it on paper, setting specificity of actions, which specific actions, and then setting specificity of how long you are going to engage in each of those actions each week, greatly increases the probability that you will achieve that what previously seemed to be an all too lofty goal.
因此，设定具体性，真正花时间在纸上，设定行动的具体性，哪些具体行动，然后设定每周要从事每项行动的具体时间，大大增加了您实现以前似乎过于崇高的目标的可能性。
Earlier I mentioned that during the course of today's episode, we were going to dispel some common myths about goal setting and pursuit, so now I'd like to mention two popular myths about goal setting and pursuit.
前面我提到，在今天的节目中，我们将消除一些关于目标设定和追求的常见神话，所以现在我想提一下关于目标设定和追求的两个流行神话。
The first one is that if we set a Post-it, a little Post-it sticky, where you write down what you're trying to achieve and you put that on the refrigerator, or you put that on your mirror, that it increases the probability that you are going to stick to your goal.
第一个是，如果我们设置一个便利贴，有点便利贴，你写下你想要实现的目标，然后把它贴在冰箱上，或者你把它贴在镜子上，这会增加你坚持目标的可能性。
Turns out that is not the case.
事实证明并非如此。
And the reason for that is that your visual system adapts to whatever is regular in your environment.
原因是你的视觉系统会适应环境中的任何规律。
Doesn't matter whether or not that environment is sparse — so it only has a few things in it, or whether or not it is dense, like a forest — anything that shows up regularly in our visual environment gets canceled out.
无论该环境是否稀疏（因此其中只有一些东西），或者是否茂密（例如森林），任何经常出现在我们视觉环境中的东西都会被抵消。
This is actually a basic feature of the way your visual system is wired.
这实际上是视觉系统连接方式的基本特征。
So for those of you that are taking a sticky note or a magnet or a sign and putting it on your mirror and leaving it there from day to day, maybe that says run 60 minutes today, or study French 20 minutes, or whatever the goal happens to be, if you leave it there day to day to day, it actually diminishes the likelihood of progress.
因此，对于那些拿一张便利贴、一块磁铁或一块标牌贴在镜子上并日复一日地放在那里的人来说，也许上面写着今天跑 60 分钟，或者学 20 分钟法语，或者无论目标是什么，如果你日复一日地将它放在那里，实际上会降低进步的可能性。
I know that seems kind of hard to believe, but it's true.
我知道这看起来有点难以置信，但这是事实。
Instead, a better approach is to continually write that thing out each day and put up a new sticky, put it in a new place, perhaps on the refrigerator, sometimes in the kitchen, maybe on the windshield of your car, although, of course, remove that while you're driving, etc. If you are going to incorporate visual reminders in your goal-setting-and-goal-pursuit process, you want to change those each and every day.
相反，更好的方法是每天不断地把这个东西写下来，然后贴一张新的便利贴，把它放在一个新的地方，也许在冰箱上，有时在厨房里，也许在你汽车的挡风玻璃上，当然，在你开车的时候把它拿掉等等。如果你打算在你的目标设定和目标追求过程中加入视觉提醒，你想每天都改变它们。
This is actually something that perhaps app developers will start to incorporate, because I think the notifications that come through on various apps designed to remind us to do certain things can be helpful, but there, too, we tend to attenuate to them, and we simply either do not notice them or we start to swipe them away over time.
这实际上是应用程序开发人员可能会开始纳入的内容，因为我认为各种应用程序上发出的旨在提醒我们做某些事情的通知可能会有所帮助，但我们也倾向于减弱它们，我们要么没有注意到它们，要么随着时间的推移开始将它们刷掉。
So visual reminders can be very effective.
因此视觉提醒非常有效。
If you want to use them, great.
如果你想使用它们，那就太好了。
You certainly don't have to.
你当然不必这样做。
But if you're going to use them, you want to update them every single day.
但如果您要使用它们，您需要每天更新它们。
Otherwise, your visual system, and certainly the areas of your brain that are associated with assessing novelty and emotionality, will simply start to cancel those away.
否则，你的视觉系统，当然还有你大脑中与评估新颖性和情绪相关的区域，将开始消除这些。
So the first common myth that we're dispelling is what I call the Post-it fallacy.
因此，我们要消除的第一个常见神话就是我所说的便利贴谬误。
The idea that if you write something down on a Post-it and you post it in an area that you frequent every morning or every day or every night, that you stand a higher probability of adhering to what is on that Post-it.
这个想法是，如果你在便利贴上写下一些东西，然后把它贴在你每天早上、每天或每天晚上经常去的地方，那么你更有可能坚持便利贴上的内容。
That is simply not true.
这根本不是真的。
You would want to replace it every day, and you would also be wise to move that Post-it to different locations.
您可能希望每天更换它，并且明智的做法是将便利贴移至不同的位置。
The second myth is that if you want to increase your motivation toward pursuing a goal, and you want to increase the probability that you will achieve that goal, that you should engage in so-called accountability, meaning that you should tell people you are going to achieve that goal.
第二个误区是，如果你想增加追求目标的动力，并且想增加实现该目标的可能性，那么你应该参与所谓的问责制，这意味着你应该告诉人们你将实现该目标。
Now, I realize that there are some prominent examples in pop culture of people posting something on social media and saying, in three years I'm going to be playing in Wembley Stadium, or, in two years watch, I'm going to be at the top level of my game, whatever that game happens to be.
现在，我意识到流行文化中有一些突出的例子，人们在社交媒体上发布一些内容，并说，三年后我将在温布利球场比赛，或者两年后，我将达到比赛的最高水平，无论那场比赛发生什么。
Sure there are examples of that, and those are beautiful and inspiring examples.
当然有这样的例子，这些都是美丽而鼓舞人心的例子。
However, the scientific data tell us that if we inform people around us that, for instance, we are going to write a book, or that we're going to start a podcast, or that we are going to run a marathon or whatever it happens to be, more often than not we get feedback that is generally positive in form.
然而，科学数据告诉我们，如果我们告诉周围的人，例如，我们要写一本书，或者我们要开始播客，或者我们要跑马拉松或其他任何事情，我们通常会得到形式上积极的反馈。
I think that's good and to be expected, frankly.
坦率地说，我认为这很好，也是可以预料的。
If a friend tells us, hey, I'm going to write a book, or I'm going to pursue a new fitness goal, or I'm going to learn a language, we say, great, go for it.
如果一个朋友告诉我们，嘿，我要写一本书，或者我要追求一个新的健身目标，或者我要学习一门语言，我们会说，很好，加油。
You can totally do it.
你完全可以做到。
You're very likely to succeed.
你很有可能成功。
Go for it.
大胆试试吧。
How do you want me to support you?
你希望我如何支持你？
Is there anything I can do to support you?
我可以做些什么来支持你吗？
Those all are, frankly, healthy exchanges.
坦率地说，这些都是健康的交流。
And yet the data tell us that the positive feedback that we get from others when we announce that we're going after a goal activate certain reward systems and motivation systems within our brain that then quickly dissipate and then diminish the probability that we'll engage in the type of behaviors that actually lead us to achieve that goal.
然而数据告诉我们，当我们宣布我们正在追求一个目标时，我们从别人那里得到的积极反馈会激活我们大脑中的某些奖励系统和动机系统，然后这些系统会迅速消散，然后减少我们采取实际引导我们实现该目标的行为类型的可能性。
So we have the Post-it fallacy and we have the myth of accountability fallacy within the context of goal pursuit.
因此，我们有便利贴谬误，并且在目标追求的背景下有责任谬误的神话。
I, of course, am not saying that accountability is bad.
当然，我并不是说问责制不好。
To the contrary, accountability is a great thing both to ourselves and to others.
相反，问责制对我们自己和他人来说都是一件伟大的事情。
It's something that we should all cultivate throughout life.
这是我们一生都应该培养的东西。
I'm merely talking about the myth of accountability in the context of goal pursuit.
我只是在谈论目标追求背景下的责任神话。
And I'm actually being more specific than that.
我实际上比这更具体。
I'm saying, don't tell people that you're going to go out and achieve something prior to initiating action toward that goal, because, in fact, the positive feedback that we get will diminish the probability that we will continually pursue that goal in a way that allows us to achieve it.
我的意思是，在开始朝着某个目标采取行动之前，不要告诉人们你要出去实现某些目标，因为事实上，我们得到的积极反馈会降低我们以一种能够实现该目标的方式持续追求该目标的可能性。
So you could interpret the information I just gave you as meaning that perhaps it's better to tell someone who doubts us that we are going to achieve a goal.
因此，您可以将我刚刚提供给您的信息理解为，也许最好告诉那些怀疑我们的人，我们将实现目标。
And then, of course, they're not going to give us the positive feedback.
当然，他们不会给我们积极的反馈。
We're not going to get all that reward circuitry activated.
我们不会激活所有奖励电路。
Rather, we're going to get the friction circuitry activated of us wanting to prove ourselves and overcome the, let's just say, the lack of faith in our ability to achieve a goal.
相反，我们会激活我们想要证明自己并克服对实现目标能力缺乏信心的摩擦回路。
And indeed, that can work.
事实上，这是可行的。
There is evidence that can work.
有证据表明可以发挥作用。
But then, of course, you have to find someone who doesn't believe in you.
但是，当然，你必须找到一个不相信你的人。
You have to get them to tell you they don't believe in you.
你必须让他们告诉你他们不相信你。
And that could have all sorts of deleterious psychological effects that might undermine the goal-pursuit process and other things as well.
这可能会产生各种有害的心理影响，可能会破坏目标追求过程和其他事情。
So if you are lucky enough to know somebody who doubts you, go ahead, tell them that you want to pursue your specific priority goal, but more likely than not, the best thing to do is to simply keep that goal to yourself.
因此，如果你足够幸运，认识一些怀疑你的人，请继续告诉他们你想追求你的特定优先目标，但更有可能的是，最好的办法就是把这个目标留给自己。
You may need to inform a family member or others of where you will be between the hours of, say, 8 a.m.
您可能需要告知家人或其他人您在上午 8 点至上午 8 点之间的位置。
and 9 a.m.
和上午 9 点
if you're going to be exercising or learning language or meditating, whatever it is during that period of time.
如果你要锻炼、学习语言或冥想，无论那段时间是什么。
But what I'm referring to here is what I will call the "don't tell the world" rule.
但我在这里指的是我所说的“不要告诉世界”规则。
Don't tell the world that you're going to achieve X, Y or Z, just simply tell yourself.
不要告诉世界你将实现 X、Y 或 Z，只需告诉自己即可。
In fact, I would suggest that the more time you can spend with that one or two or three sheets of paper where you defined the goal, the specific actions that you're going to take, how you're going to measure progress, which we'll talk about a bit more later.
事实上，我建议你花更多的时间在一张或两三张纸上，你定义了目标，你将采取的具体行动，你将如何衡量进展，我们稍后会详细讨论。
The more time that you can spend with that goal in your mind and on that paper, the higher the probability that you will achieve that goal.
你在头脑中和在纸上花在这个目标上的时间越多，你实现这个目标的可能性就越高。
That stands in stark contrast to telling everyone around you that you're going to achieve a certain goal.
这与告诉周围的每个人你将实现某个目标形成鲜明对比。
The so-called accountability myth, or the myth of accountability within the context of goal pursuit would be the more specific way to describe that myth.
所谓的问责神话，或目标追求背景下的问责神话，将是描述该神话的更具体方式。
Now, it turns out there is some utility to having one person that is a so-called accountability buddy.
现在，事实证明，拥有一个所谓的责任伙伴是有一定用处的。
If that person is really just strictly addressing accountability, they are reminding you to do what you need to do, or they are asking you, did you do what you said you were going to do, but that's a bit more of a tough-love accountability model.
如果那个人真的只是严格地解决责任问题，他们会提醒你做你需要做的事情，或者他们会问你，你做了你说你要做的事情吗，但这更像是一种严厉的责任模型。
What the "don't tell the world rule" is really about is not getting the kind of dopamine and other forms of neurochemical reward that come from just simply saying that you're going to pursue a goal.
“不要告诉世界规则”的真正含义是，不要仅仅因为简单地说你要追求一个目标而获得多巴胺和其他形式的神经化学奖励。
Because as you'll soon learn, that dopamine, and other molecules too, of course, are going to be critically important not just for initiating the sorts of actions required to achieve your goals, but for reengaging and constantly updating your strategy to ensure that you reach your goals.
因为您很快就会了解到，当然，多巴胺和其他分子也将至关重要，不仅对于启动实现目标所需的各种行动，而且对于重新参与和不断更新您的策略以确保实现目标而言。
It's worth mentioning that the friction model of achieving your goals does work.
值得一提的是，实现目标的摩擦模型确实有效。
I mean I, for instance, am somebody that if I were to say to a family member or friend, hey, I'm going to achieve a particular goal, and they said, no, there's no way you can do it, that would recruit a certain set of neural circuits and hormones and neurochemicals in me that would make me much more likely to lean into the required set of efforts to achieve that goal.
我的意思是，例如，如果我对家人或朋友说，嘿，我要实现一个特定的目标，他们说，不，你不可能做到这一点，这会在我体内招募一组特定的神经回路、激素和神经化学物质，这将使我更有可能投入实现该目标所需的一系列努力。
But there's a danger in approaching a given goal that way, especially if the goal is something that you already want to pursue, which is that then a lot of your effort becomes framed in the context of making someone else wrong as opposed to achieving the goal, and, of course, you can do two things in parallel.
但以这种方式实现既定目标是有危险的，特别是如果这个目标是你已经想要追求的目标，那么你的很多努力就会被限制在让别人犯错的背景下，而不是实现目标，当然，你可以并行做两件事。
You can achieve your goal and prove somebody else wrong.
你可以实现你的目标并证明别人是错的。
But as we've talked about in various episodes on motivation and pursuit and the dopamine system, and as we'll talk about a bit more in a few minutes, there's something tremendously powerful about learning how to derive pleasure from the effort process itself.
但是，正如我们在有关动机、追求和多巴胺系统的各个章节中所讨论的那样，并且我们将在几分钟内讨论更多内容，学习如何从努力过程本身中获得快乐是非常强大的。
That is, learning to enjoy the process of pursuing a goal for the sake of that goal for yourself, rather than trying to pursue a goal simply to prove somebody else wrong.
也就是说，学会享受为了自己的目标而追求目标的过程，而不是仅仅为了证明别人是错的而试图追求目标。
I'll just tell you right now that intrinsic motivation, motivation that is directly attached to the thing that you are doing and route to a goal, is the most powerful and sustainable source of motivation.
我现在就告诉你，内在动机，即与你正在做的事情直接相关并通往目标的动机，是最强大和可持续的动机来源。
As many of you know, I've been taking AG1 daily since 2012, so I'm delighted that they're sponsoring the podcast.
你们很多人都知道，自 2012 年以来我一直每天服用 AG1，所以我很高兴他们赞助这个播客。
AG1 is a vitamin-mineral-probiotic drink that's designed to meet all of your foundational nutrition needs.
AG1 是一种维生素-矿物质-益生菌饮料，旨在满足您的所有基本营养需求。
Now, of course, I try to get enough servings of vitamins and minerals through whole food sources that include vegetables and fruits every day, but oftentimes I simply can't get enough servings.
当然，现在我尝试每天通过包括蔬菜和水果在内的天然食物来源获取足够的维生素和矿物质，但通常我根本无法获取足够的份量。
But with AG1, I'm sure to get enough vitamins and minerals and the probiotics that I need, and it also contains adaptogens to help buffer stress.
但有了 AG1，我肯定能获得足够的维生素和矿物质以及我需要的益生菌，而且它还含有适应原来帮助缓冲压力。
Simply put, I always feel better when I take AG1, I have more focus and energy and I sleep better, and it also happens to taste great.
简而言之，服用 AG1 后我总是感觉更好，注意力更集中，精力更充沛，睡眠也更好，而且味道也很棒。
For all these reasons, whenever I'm asked if you could take just one supplement, what would it be?
出于所有这些原因，每当我被问到是否可以只服用一种补充剂时，我会选择什么？
I answer AG1.
我回答AG1。
If you'd like to try AG1, go to drinkag1.com/huberman to claim a special offer.
如果您想尝试 AG1，请访问 Drinkag1.com/huberman 以获得特别优惠。
They'll give you five free travel packs plus a year's supply of Vitamin D3K2.
他们将为您提供五个免费旅行包以及一年的维生素 D3K2 供应。
Again, that's drinkag1.com/huberman.
再说一遍，这是 Drinkag1.com/huberman。
The final protocol related to goal setting — because really, up until now we've been talking only about goal setting; we haven't yet talked about goal pursuit — is that you want your goal to be measurable.
最终协议与目标设定相关——因为实际上，到目前为止我们只讨论了目标设定；我们还没有讨论过目标追求——你希望你的目标是可衡量的。
And when we say measurable, you really have to define two things.
当我们说可衡量时，你确实必须定义两件事。
First of all, you are going to have to define how long you are going to pursue this goal overall.
首先，您必须确定总体上要花多长时间来实现这一目标。
In other words, how long you think it will take before you achieve your goal.
换句话说，您认为实现目标需要多长时间。
And in addition to that, you are going to have to define how much time you are going to spend pursuing that goal each week or each day.
除此之外，您还必须确定每周或每天要花多少时间来实现该目标。
Now, there are an infinite number of time blocks that one could use to answer these questions.
现在，人们可以使用无数的时间块来回答这些问题。
So, for instance, you could set an overall yearly goal and you could break it down into monthly goals where you spend X amount of time on that goal each week and X amount of time on that goal each day, and essentially ladder up from the shortest time frame to the longest time frame required to achieve that goal, and certainly all of that is doable.
因此，举例来说，您可以设定一个总体年度目标，然后将其分解为每月目标，每周在该目标上花费 X 时间，每天在该目标上花费 X 时间，基本上从最短时间范围逐步上升到实现该目标所需的最长时间范围，当然所有这些都是可行的。
But that I believe is going to be an overwhelming amount of work and indeed is going to be counterproductive toward achieving your goal.
但我相信这将是一项巨大的工作量，而且实际上会对实现你的目标产生反作用。
What I recommend, which of course is gleaned from the scientific literature, or at least the consistencies or the center of mass, that is, the major findings that show up again and again in the scientific literature on goal setting and pursuit, is that you establish a roughly 12-week period of time to focus on your specific goal.
我的建议（当然是从科学文献中收集的，或者至少是从一致性或质量中心收集的，即在科学文献中一次又一次出现的关于目标设定和追求的主要发现）是，你建立一个大约 12 周的时间来专注于你的特定目标。
Now, of course, achieving the entire goal might take longer than 12 weeks, but chances are it's not going to take shorter than 12 weeks.
当然，现在实现整个目标可能需要超过 12 周的时间，但很可能不会短于 12 周。
Although if it does, you could simply close out that goal pursuit and then pursue another goal.
但如果确实如此，您可以简单地结束该目标追求，然后追求另一个目标。
There's no reason you couldn't do that.
你没有理由不能这样做。
But there's nothing magical about this 12-week period.
但这 12 周的时间并没有什么神奇之处。
But it seems to adhere to a number of things in society, in culture, in work schedules, in seasonality — meaning the holidays and the shifts in the overall seasons — that works for most goals and most people.
但它似乎遵循社会、文化、工作时间表、季节性（即假期和整个季节的变化）中的许多事情，这对大多数目标和大多数人都适用。
So a 12-week cycle, or roughly a three-month cycle — sometimes called the quarterly cycle — of goal pursuit toward your particular goal, I think is a good macro time to focus on.
因此，我认为以 12 周为一个周期，或者大约为 3 个月的周期（有时称为季度周期）来追求特定目标，是一个很好的宏观时间。
And then within that 12-week cycle, to define very clearly how many hours each week and each day and on which days you will pursue that goal.
然后在 12 周的周期内，非常清楚地定义每周和每天有多少小时以及在哪几天您将追求该目标。
Okay, so it's a 12-week cycle to pursue your goal.
好的，追求目标的周期为 12 周。
That goal might be achieved by the end of that 12 weeks or even prior.
该目标可能会在 12 周结束时甚至更早之前实现。
It might not be, but you set a 12-week cycle or quarterly cycle, or if you prefer to think about it, a three-month cycle.
可能不是，但您设置了 12 周周期或季度周期，或者如果您愿意考虑的话，可以设置三个月周期。
And then you define how many hours per week you are going to spend pursuing that goal.
然后你定义每周要花多少小时来实现这个目标。
And then you define how many hours per day you are going to spend pursuing that goal.
然后你定义每天要花多少小时来实现这个目标。
And then you define which days of the week you are going to pursue that particular goal.
然后你定义一周中的哪几天你要追求这个特定的目标。
I think those three numbers, the 12-week quarterly, aka three-month cycle, the number of hours per week, and the number of hours per day and particular days that you are going to spend working on a goal is going to be effective for 90%, if not more, of different types of goals out there.
我认为这三个数字，即每季度 12 周（也称为三个月周期）、每周的小时数、每天的小时数以及您将花费在实现目标上的特定日期，对于 90%（如果不是更多）的不同类型的目标来说，都是有效的。
And as with defining the specific goal itself, I highly recommend that you write this down with a pen or pencil.
与定义具体目标本身一样，我强烈建议您用钢笔或铅笔写下来。
There's just oh so much data to support the fact that writing things down, ideally in complete sentences, on a piece of paper with a pen or pencil, serves to reinforce the goal-setting-and-pursuit process, greatly increasing the probability that you will achieve those goals.
有太多的数据可以支持这样一个事实：用钢笔或铅笔把事情写下来，最好是用完整的句子写在一张纸上，可以加强目标设定和追求的过程，大大增加你实现这些目标的可能性。
So what you're really defining in that process are the specific verb actions that you are going to take and the specific quantifiable amount of time that you are engaging in those verb actions in order to achieve your goal.
因此，您在该过程中真正定义的是您将要采取的具体动词动作以及您为了实现目标而参与这些动词动作的具体可量化时间。
What we haven't discussed yet, however, is how to define or quantify the goal itself.
然而，我们还没有讨论的是如何定义或量化目标本身。
Now, of course, in different endeavors, you're going to have the opportunity to quantify and define goal achievement in different ways.
当然，现在，在不同的努力中，您将有机会以不同的方式量化和定义目标实现。
So, for instance, if you want to be able to run a sub-six-minute mile or a sub-five-minute mile, or if you're really impressive, a sub-four-minute mile, well, that's a highly quantifiable goal that you can break down into a series of training steps or milestones, meaning that you could quantify at the beginning of your goal pursuit how long it takes you to run a mile.
因此，举例来说，如果您希望能够在六分钟内跑一英里或五分钟内跑一英里，或者如果您确实令人印象深刻，则在四分钟内跑一英里，那么，这是一个高度量化的目标，您可以将其分解为一系列训练步骤或里程碑，这意味着您可以在目标追求开始时量化跑一英里需要多长时间。
You could then set out to achieve a faster time within two weeks or three weeks, and then do the appropriate training to achieve those numbers and simply keep updating that in order to eventually reach your quantifiable goal at 12 weeks again, you might not complete your goal of running a sub-five-minute mile or sub-six-minute mile at the end of 12 weeks.
然后，您可以着手在两周或三周内达到更快的速度，然后进行适当的训练来实现这些数字，并不断更新，以便最终在 12 周时再次达到您的可量化目标，您可能无法在 12 周结束时完成跑五分钟一英里或六分钟一英里的目标。
But perhaps if your goal is to be able to run a sub-five-minute mile by the end of the calendar year, and you're initiating this whole goal pursuit thing on the first of the year, well, then you have 12 months broken into four three-month cycles.
但也许，如果您的目标是在日历年年底前能够跑完 5 分钟以内的一英里，并且您在年初就开始了整个目标追求工作，那么您将 12 个月分为四个三个月周期。
And you would essentially set the quantifiable goal at the end of the year.
你基本上会在年底设定可量化的目标。
December 31, perhaps, is when you actually do that run where you hopefully would achieve that sub- six-minute or five-minute mile, or maybe even four-minute mile.
或许，12 月 31 日是你真正进行跑步的时候，你希望能在 6 分钟或 5 分钟内跑完一英里，甚至可能是 4 分钟一英里。
And then you backtrack from that date, and you set milestones of goals that you're trying to achieve.
然后你从那个日期回溯，并设定你想要实现的目标的里程碑。
That's a highly quantifiable set of goals because it is literally distance over time.
这是一组高度可量化的目标，因为它实际上是一段时间内的距离。
However, in a lot of pursuits, in fact I would argue in most pursuits, you don't have that very clear quantifiable result.
然而，在很多追求中，事实上我认为在大多数追求中，你没有非常清晰的可量化结果。
You might have, for instance, the achievement of a doctoral degree, or a bachelor's degree, or an AA degree or a professional degree of some sort, which represents a finish line.
例如，您可能获得了博士学位、学士学位、AA 学位或某种专业学位，这代表着终点线。
You could perhaps even attach a grade point average or a publication goal to that.
您甚至可以附加平均成绩或出版目标。
But in most endeavors that aren't athletic or aren't within the realm of finance, it becomes much harder to very clearly define your goal in purely quantitative terms.
但在大多数非运动或不属于金融领域的努力中，用纯粹的定量术语非常清晰地定义你的目标变得更加困难。
So that is the reason why we spent so much time talking about the measurability of the specific amount of time that you're going to engage in the verb actions that, each day, which days each week over the course of these 12-week cycles.
这就是为什么我们花了这么多时间讨论在这 12 周周期中每天、每周哪几天进行动词动作的具体时间量的可衡量性。
Because ultimately, what's going to allow you to arrive at successful achievement of your goal, regardless of whether or not that goal is highly quantifiable, X number of dollars, X number of minutes to complete a mile, run or swim, etc. or it's something that's a bit more nebulous in terms of quantifiability, like conversational French, right?
因为最终，什么能让你成功实现你的目标，无论这个目标是否高度可量化，X美元，X分钟完成一英里，跑步或游泳等等，或者是在可量化方面更加模糊的东西，比如法语会话，对吧？
There's conversational French that you can learn, there's also conversational French that incorporates humor or that incorporates good humor.
您可以学习会话法语，也有包含幽默或幽默的会话法语。
Or perhaps you want to get better at writing poetry or simply spend time writing poetry.
或者您可能想提高写诗的水平，或者只是花时间写诗。
Can you quantify the quality of that poetry?
你能量化这首诗的质量吗？
Well, perhaps you could win a particular prize for poetry, but I think for most endeavors, they are more loosely defined in terms of their quantifiability.
好吧，也许你可以赢得一个特别的诗歌奖，但我认为对于大多数努力来说，它们在可量化方面的定义更为宽松。
Now, we can always attach quantifiability to the ultimate end goal if we choose.
现在，如果我们选择的话，我们总是可以将可量化性附加到最终目标上。
So, for instance, I could decide that I'm going to learn conversational French, and I could decide that the ultimate goal at the end of this 12-week period is to be able to have a 10-minute conversation with somebody who is fluent in French, they're native-born in France, and that I'm going to make zero mistakes.
因此，举例来说，我可以决定我要学习法语会话，我可以决定这 12 周结束时的最终目标是能够与法语流利的人进行 10 分钟的对话，他们是土生土长的法国人，而且我将犯零错误。
That's a pretty lofty goal.
这是一个相当崇高的目标。
But the point being that if you are picking a goal that is not easily quantifiable, you want to be exceptionally precise about the amount of time that you are going to spend engaging in the specific verb actions that are going to allow you to make progress toward your goal.
但关键是，如果你选择一个不容易量化的目标，你需要特别精确地了解你将花费在特定动词动作上的时间，这些动作将使你在实现目标方面取得进展。
Because ultimately, whether or not it's a highly quantifiable goal or it's a more loosely quantifiable goal, in terms of the end goal, the process of achieving goals is always going to be in the form of actions, and actions themselves are always quantifiable.
因为最终，无论是高度量化的目标还是松散量化的目标，就最终目标而言，实现目标的过程总是会以行动的形式出现，而行动本身总是可以量化的。
It's a number of hours of dedicated work toward that particular goal.
这是为了实现该特定目标而付出的数小时的专注工作。
A common example of an end goal that's very hard to quantify in terms of the end goal itself is the writing of a book.
就最终目标本身而言很难量化的最终目标的一个常见例子是写一本书。
For instance, now, you could set out to write an 800-page book, but most people agree that the length of the book should have something more or less to do with the content and not the other way around.
例如，现在，您可以着手写一本 800 页的书，但大多数人都同意书的长度应该或多或少与内容有关，而不是相反。
In other words, that you don't just want to add words in order to achieve a certain number of pages.
换句话说，您不仅仅是为了达到一定数量的页面而添加单词。
That said, most, all experienced writers will tell you at least two things.
也就是说，大多数、所有经验丰富的作家都会告诉你至少两件事。
They'll tell you, first, don't wait for inspiration.
他们会告诉你，首先，不要等待灵感。
Simply set a period of time each day that you're going to write and write X number of words, or for X amount of time each day, or perhaps even just three days a week.
只需设定每天要写的一段时间，然后写 X 个字数，或者每天 X 时间，甚至每周只写三天。
But most of the experienced writers that I've spoken to write every single day, and they write 800 words per day, or 2000 words per day, or 500 words per day, whatever they can do consistently.
但我采访过的大多数经验丰富的作家每天都在写作，他们每天写 800 个字，或者每天 2000 个字，或者每天 500 个字，无论他们能坚持做什么。
They may do it for time, they may do it for words, but they are writing during that time.
他们可能会为了时间而这样做，他们可能会为了文字而这样做，但他们在那段时间里正在写作。
They are not waiting for inspiration to land on them, they're not trying to get optimally caffeinated, and perhaps they didn't even sleep that well the night before.
他们不会等待灵感降临，他们不会试图获得最佳的咖啡因，也许他们前一天晚上甚至没有睡得那么好。
In other words, they are dedicated to engaging in a particular number of hours of word-generating action rather than trying to focus on getting the number one bestseller at the end.
换句话说，他们致力于在特定的时间内进行文字生成活动，而不是试图专注于最终获得畅销书第一名。
After the book is published, of course, they can wish for that number one position on the bestseller chart, but ultimately, the greatest probability of achieving that goal is going to come from engaging in a particular number of hours, generating a particular number of words each day.
当然，书出版后，他们可能希望在畅销书排行榜上占据第一名的位置，但最终，实现这一目标的最大可能性将来自于每天花费特定的时间、生成特定数量的单词。
So again, the highest probability of achieving our goals, of achieving any kind of goal, is going to be by understanding the specific verb actions that we need to engage in and then quantifying the amount of time that we engage in those specific word actions and then simply doing those verbs.
因此，实现我们的目标（实现任何类型的目标）的最高概率是通过理解我们需要参与的特定动词动作，然后量化我们参与这些特定单词动作的时间，然后简单地执行这些动词。
So up until now we've been talking about goal setting, and we really haven't talked about goal pursuit itself.
所以到目前为止，我们一直在谈论目标设定，但我们实际上还没有谈论目标追求本身。
So now I'd like to talk about what the scientific literature says is the best protocol for initiating our goal pursuit, for starting toward our goal.
所以现在我想谈谈科学文献所说的启动我们的目标追求、开始实现我们的目标的最佳方案。
And to do so, we have to address a set of key questions.
为此，我们必须解决一系列关键问题。
The questions you have to ask yourself are, do I want to pursue this goal?
你必须问自己的问题是，我想追求这个目标吗？
Meaning, am I highly motivated to pursue this goal?
意思是，我有很大动力去追求这个目标吗？
Or even mildly motivated to pursue this goal?
或者甚至有轻微的动机去追求这个目标？
Do I want to do the things involved to get this thing to accomplish this thing?
我是否愿意做所涉及的事情来让这件事完成这件事？
Or am I feeling resistance?
或者我感到阻力？
Do I not want to pursue this goal?
难道我不想追求这个目标吗？
Or perhaps this is a day-to-day shift that occurs, where some days you're really motivated and other days you are not.
或者，这可能是每天都会发生的转变，有时你真的很有动力，有时却没有。
Now, the reason to ask yourself this set of questions is that the data say that there are two different strategies, in fact, two markedly different strategies that you'll want to incorporate depending on whether or not you're motivated or you are unmotivated to pursue that particular goal for whatever reason.
现在，问自己这组问题的原因是，数据表明有两种不同的策略，事实上，两种明显不同的策略，你需要结合这两种策略，具体取决于你是否有动力或没有动力去追求特定的目标，无论出于何种原因。
And of course, there's an entire psychology to motivation, and you could get a therapist or a coach to work with in order to address that underlying psychology.
当然，动机涉及整个心理学，你可以找治疗师或教练一起工作，以解决潜在的心理问题。
Yes, it might ladder back to childhood issues.
是的，这可能会回到童年问题。
It might ladder back to esteem things.
它可能会重新回归对事物的尊重。
None of that can be covered here in any sort of meaningful depth because, frankly, we each have different circumstances, different pasts, different psychologies.
这些都无法在这里以任何有意义的深度进行讨论，因为坦率地说，我们每个人都有不同的情况、不同的过去、不同的心理。
There are, however, some universals that we can all apply in order to help us get started toward our goal.
然而，我们都可以应用一些普遍原则来帮助我们开始实现我们的目标。
And this is nested in this whole concept of whether or not we should visualize the end and successful completion of our goal, so keep the end in mind as we start off toward a goal, or whether or not we should incorporate a different strategy.
这嵌套在我们是否应该想象结果和成功完成目标的整个概念中，因此当我们开始实现目标时，请牢记结果，或者我们是否应该采用不同的策略。
Here's how it goes.
事情是这样的。
So if you ask yourself, do I want to achieve this goal?
那么如果你问自己，我想实现这个目标吗？
And I would hope the answer is yes, because the overall goal should be something that you want to pursue.
我希望答案是肯定的，因为总体目标应该是你想要追求的目标。
It should be something that you are deeply desiring to accomplish, then you have to ask yourself next, do I want to do the things required to achieve that goal?
它应该是你非常渴望完成的事情，然后你接下来要问自己，我想做实现这个目标所需的事情吗？
Now, maybe you don't want to do all of them, you only want to do some of them, but given that you've now carefully quantified which specific actions you're going to be doing on which days and for how many hours and how many weeks for these 12-week blocks.
现在，也许您不想做所有的事情，您只想做其中的一些，但考虑到您现在已经仔细量化了在这 12 周的时间段内您将在哪一天、在多少小时以及多少周内执行哪些具体操作。
You could simply ask yourself, do I want to do this thing today?
你可以简单地问自己，我今天想做这件事吗？
And if the answer is yes, well, then it turns out that spending just one to three, maybe five minutes, but even just one minute visualizing the outcome, the positive outcome, of course, and the feeling state that you may have, because of course you don't know, you don't have a time machine, you can't feel yourself into the future, but you can make a good guess as to how you might feel in the future if you accomplish that goal.
如果答案是肯定的，那么事实证明，只需花一到三分钟，也许五分钟，但即使只是一分钟，想象结果，当然，积极的结果，以及你可能拥有的感觉状态，因为你当然不知道，你没有时间机器，你无法感受到自己进入未来，但你可以很好地猜测，如果你实现了这个目标，你将来会有什么感觉。
Spending one to three, maybe five minutes in a sort of meditation, although sort of a visualization is perhaps the better way to describe it.
花一到三分钟，也许五分钟进行某种冥想，尽管可视化可能是描述它的更好方式。
Thinking about that feeling state and the outcome and some of the things that are going to be associated with that outcome turns out to be a great practice to engage in just prior to initiating that day's work toward that goal.
事实证明，在开始当天的工作以实现该目标之前，思考这种感觉状态和结果以及与该结果相关的一些事情是一个很好的实践。
However, if you arrive to your practice, meaning you show up to the piano to learn piano, or you're sitting down to the table, or maybe you haven't even gotten enough motivation to go toward the piano or toward your notebook or computer or whatever landscape it is that you are going to be pursuing your goal within, and you are having, quote unquote, a hard time getting motivated toward that goal.
然而，如果你到达练习场，意味着你出现在钢琴前学习钢琴，或者你坐在桌子旁，或者你甚至没有足够的动力走向钢琴、笔记本、电脑或任何你将要追求的目标，那么你将很难获得实现这一目标的动力。
Well, then it turns out what the scientific literature tells us is that visualizing the end, keeping the end in mind, positive visualization of all the good things that you'll experience when you achieve that goal, is not going to be an effective strategy to motivate you.
好吧，事实证明，科学文献告诉我们的是，想象结果，牢记结果，积极想象实现目标时你将经历的所有美好事物，并不是激励你的有效策略。
Rather, if you are not feeling motivated, then what the scientific literature tells us is that you actually want to spend one to three, maybe five minutes visualizing failure, visualizing how terrible you will feel if you do not achieve your goal, visualizing severe consequences, perhaps mostly of the sort like telling yourself, gosh, I set a goal, I set a 12-week block, I quantify it.
相反，如果你没有动力，那么科学文献告诉我们的是，你实际上想花一到三分钟，也许五分钟想象失败，想象如果没有实现目标你会感觉多么糟糕，想象严重的后果，也许主要是告诉自己，天哪，我设定了一个目标，我设定了一个 12 周的目标，我量化了它。
I know I want to do this here.
我知道我想在这里做这件事。
I have the time to do it, and I'm simply just not doing it.
我有时间去做，但我就是不做。
And in that case, you would think, okay, well, you should kind of build yourself up, maybe call a friend, text a friend, get some encouragement.
在这种情况下，你会想，好吧，你应该增强自己，也许打电话给朋友，给朋友发短信，得到一些鼓励。
No, the scientific literature tells us that when we are not motivated and it is a goal that we actually want to pursue — and of course, here I'm talking about adaptive goal pursuit, meaning things that are going to enrich your mental health, physical health, etc., not things that are going to be detrimental to us — well then, if you're not feeling motivated, you want to spend one to three, perhaps five minutes meditating, concentrating on what it's going to feel like to fail and the fact that you are not succeeding, but indeed that you are failing.
不，科学文献告诉我们，当我们没有动力时，这是我们真正想要追求的目标——当然，这里我说的是适应性目标追求，意思是那些会丰富你的心理健康、身体健康等的事情，而不是那些对我们有害的事情——那么，如果你没有动力，你想花一到三分钟，也许五分钟冥想，专注于失败的感觉以及你不会失败的事实成功了，但实际上你正在失败。
And I know this sounds like rather harsh advice, that this protocol sounds like kind of a self-flagellating protocol.
我知道这听起来像是相当严厉的建议，这个协议听起来像是一种自责协议。
It's not intended to be self-flagellation.
这并不是为了自虐。
In fact, it should not be self-flagellation, but rather, what you want to do when you are not motivated is to think about failure and what that failure at the end of 12 weeks will feel like.
事实上，这不应该是自虐，而是当你没有动力的时候你想做的就是思考失败，以及12周结束时失败会是什么样的感觉。
And the reason for that is that the data tell us that when we visualize positive outcomes, yes, it deploys certain neurochemicals in our brain and body that make us feel good.
原因是数据告诉我们，当我们想象积极的结果时，是的，它会在我们的大脑和身体中部署某些神经化学物质，让我们感觉良好。
Although frankly, if you've heard that imagining something creates the same neurochemical and neural circuit states in the brain as actually experiencing that thing, that is simply not true.
坦率地说，如果你听说想象某件事会在大脑中产生与实际体验该事物相同的神经化学和神经回路状态，那根本不是真的。
That's a myth.
那是一个神话。
We've talked about this in previous episodes.
我们在之前的剧集中已经讨论过这个问题。
That's simply not true.
这根本不是真的。
But if you are having a hard time getting motivated toward a goal that you actually want to achieve, then spending that short amount of time thinking about how lousy you'll feel when you don't achieve it recruits certain elements of your so-called autonomic nervous system.
但是，如果你很难激励自己实现自己真正想要实现的目标，那么花那么短的时间思考如果没有实现目标你会感觉多么糟糕，就会招募你所谓的自主神经系统的某些元素。
It creates shifts in the release of things like epinephrine, norepinephrine, even release of the so-called reward molecule, dopamine, which in fact is not the molecule of reward, it is the molecule of motivation.
它会改变肾上腺素、去甲肾上腺素等物质的释放，甚至释放所谓的奖励分子多巴胺，事实上，多巴胺不是奖励分子，而是动机分子。
And it's associated with pain, it's associated with negative thoughts, and of course, it's associated with positive thoughts and outcomes.
它与痛苦有关，与消极的想法有关，当然，它与积极的想法和结果有关。
But basically what I'm saying is if you are highly motivated to do something, you're ready to go spend one to three minutes, maybe five, visualizing the positive outcomes that you're going to experience when you ultimately finish out that 12-week cycle as a consequence of all the great work that you've done.
但基本上我想说的是，如果你有很强的动力去做某事，你就准备好花一到三分钟，也许五分钟，想象当你最终完成 12 周的周期时，你将经历到的积极成果，这是你所做的所有伟大工作的结果。
If, however, you are not motivated, you're feeling like, I don't want to do this thing, I'm procrastinating, I'm just not feeling like doing it.
然而，如果你没有动力，你会感觉，我不想做这件事，我在拖延，我只是不想这样做。
Yes, I want to achieve the goal, but I just don't feel like doing it.
是的，我想实现这个目标，但我只是不想这么做。
Well, then your task is to take one to three, maybe five minutes, and think about how much more lousy you will feel when you do not achieve that goal at the end of twelve weeks.
好吧，那么你的任务就是花一到三分钟，也许五分钟，想想当你在十二周结束时没有实现这个目标时，你会感觉有多糟糕。
And that, the data tell us, recruits certain elements of your nervous system, your hormonal system, that are more successful in getting you into action, into starting toward your goal than worry you, to try and build yourself up towards all that positivity, so yes, indeed, there is a place for negative thinking.
数据告诉我们，它会调动你的神经系统和荷尔蒙系统的某些元素，这些元素更能成功地让你采取行动，开始实现你的目标，而不是让你担心，尝试让自己朝着所有积极的方向发展，所以，是的，确实，消极思考是有空间的。
I'd like to take a quick break and acknowledge our sponsor, InsideTracker.
我想稍微休息一下并感谢我们的赞助商 InsideTracker。
InsideTracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you meet your health goals.
InsideTracker 是一个个性化营养平台，可分析您的血液和 DNA 数据，帮助您更好地了解您的身体并帮助您实现健康目标。
I'm a big believer in getting regular blood work done for the simple reason that many of the factors that impact your immediate and long-term health can only be analyzed from a quality blood test.
我坚信定期进行血液检查，原因很简单，影响您当前和长期健康的许多因素只能通过高质量的血液测试来分析。
However, with a lot of blood tests out there, you get information back about blood lipids, about hormones and so on, but you don't know what to do with that information.
然而，通过大量的血液测试，您可以获得有关血脂、激素等的信息，但您不知道如何处理这些信息。
With InsideTracker, they have a personalized platform that makes it very easy to understand your data, that is, to understand what those lipids, what those hormone levels, etc. mean, and behavioral supplement, nutrition and other protocols to adjust those numbers to bring them into the ranges that are ideal for your immediate and long-term health.
借助 InsideTracker，他们拥有一个个性化平台，可以非常轻松地了解您的数据，即了解那些血脂、激素水平等的含义，以及行为补充、营养和其他方案来调整这些数字，使其达到适合您近期和长期健康的理想范围。
InsideTracker's ultimate plan now includes measures of both APO B and of insulin, which are key indicators of cardiovascular health and energy regulation.
InsideTracker 的最终计划现在包括 APO B 和胰岛素的测量，它们是心血管健康和能量调节的关键指标。
If you'd like to try InsideTracker, you can visit insidetracker.com/huberman to get 20% off any of InsideTracker's plans.
如果您想尝试 InsideTracker，可以访问 insidetracker.com/huberman，享受任何 InsideTracker 计划 20% 的折扣。
Again, that's insidetracker.com/huberman to get 20% off.
同样，在 insidetracker.com/huberman 上可以获得 20% 的折扣。
Now, in terms of tools or protocols to both initiate and to sustain effort during your goal pursuit process, we need to think about the specific time domain or the amount of time that we're trying to do that within.
现在，就在目标追求过程中启动和维持努力的工具或协议而言，我们需要考虑特定的时域或我们尝试在其中执行此操作的时间量。
So, for instance, there are tools that you can use to stay motivated within the one-hour learning block that you happen to be doing on Monday morning, for instance.
因此，举例来说，您可以使用一些工具来在周一早上碰巧进行的一小时学习时间内保持动力。
And there are other tools and protocols that you can incorporate towards staying motivated from one day to the next or from one week to the next.
您还可以使用其他工具和协议来保持一天到下一天或一周到下一周的积极性。
But I think the most useful of those tools are going to be the tools that you incorporate to stay motivated within a given training block or practice block toward your goal.
但我认为这些工具中最有用的将是您在给定的训练块或实践块中保持动力以实现目标的工具。
Because what I just described a few minutes ago was the process of how to initiate your daily work, right?
因为我几分钟前描述的就是如何启动日常工作的过程，对吗？
You ask yourself that question, am I motivated?
你问自己这个问题，我有动力吗？
The answer could be yes, could be no.
答案可能是肯定的，也可能是否定的。
If you really want to get quantitative about it, you could give yourself a one-to-10 score, 10 being the most motivated.
如果你真的想量化它，你可以给自己打一个 1 到 10 的分数，10 是最有动力的。
Frankly, I'm not that quantitative about that sort of thing.
坦白说，我对这类事情并不是那么定量。
I'm more subjective about it.
我对此比较主观。
But I know some of you are real number junkies and you really like to quantify everything.
但我知道你们中的一些人是实数迷，并且非常喜欢量化一切。
Keep a journal and look back, see how that relates to your sleep.
写日记并回顾一下，看看这与你的睡眠有何关系。
Some people are of that orientation, other people like myself are simply going to sit down and say, okay, it's time.
有些人就是这种倾向，而像我这样的其他人只会坐下来说，好吧，是时候了。
It's time to train, or it's time to practice, whatever the thing may be.
是时候训练了，或者是时候练习了，不管是什么。
How motivated am I?
我的动力有多大？
Am I, don't know, like a six out of 10 or a seven out of 10?
我不知道，是十分之六还是十分之七？
Okay, I'm ready to go.
好的，我准备出发了。
I'm going to visualize the end in mind in a positive way.
我将以积极的方式在脑海中想象结局。
Or if I'm a two out of 10 or anything less than a four out of 10, I'm thinking I'm not that motivated.
或者，如果我的得分为十分之二，或者低于十分之四，我想我就没有那么积极性。
So then I'm going to basically scare myself into doing the work that day.
所以我基本上会吓唬自己去做当天的工作。
So that's how you initiate the work each day.
这就是你每天开始工作的方式。
And I just gave you a couple of quick examples of how you could quantify that.
我刚刚给了你几个简单的例子来说明如何量化这一点。
It took me about 30 seconds to do that example out loud.
我花了大约 30 秒才把这个例子大声说出来。
Take you about 30 seconds to do.
大约需要 30 秒即可完成。
But again, if you want to quantify it in more detail and write it down and relate it to other things, be my guest.
但同样，如果您想更详细地量化它并将其写下来并将其与其他事物联系起来，请成为我的客人。
So now you already have a science-based protocol for how to get started each day toward your goal.
现在，您已经有了一个基于科学的协议，指导如何开始每天实现您的目标。
Now, what about within the one- or two-hour block, or perhaps 90-minutes block that you're going to use to pursue your goal?
现在，您打算用 1 小时或 2 小时或者 90 分钟的时间来实现您的目标吗？
And here it's very important that you have a number of tools that will allow you to both set the optimal amount of focus so that you're really concentrating on pursuing that goal.
在这里，拥有许多工具非常重要，这些工具可以让您设置最佳的焦点，以便您真正专注于实现该目标。
You're concentrated on the verb actions that will deliver you to that goal is perhaps the best way to state that, and that you can constantly update or renew your level of focus should it start to dissipate.
你专注于将你带到该目标的动词动作，这也许是最好的表达方式，并且如果它开始消散，你可以不断更新或更新你的注意力水平。
Now I want to be clear.
现在我想澄清一下。
I've done entire episodes about focus and how to increase focus with behavioral tools, everything related to meditation, which indeed can increase your ability to focus.
我已经完成了关于集中注意力以及如何使用行为工具提高注意力的整集，以及与冥想相关的所有内容，这确实可以提高您集中注意力的能力。
I've talked about nutritional tools, supplementation tools, prescription drug-related tools.
我谈到了营养工具、补充工具、处方药相关工具。
There's a lot of information on that.
这方面有很多信息。
You can simply go to hubermanlab.com, put "focus" into the search function, and it will take you to not only those episodes and the toolkit for that, but the specific timestamps for that.
您只需访问 hubermanlab.com，将“焦点”放入搜索功能，它不仅会带您找到这些剧集和工具包，还会带您找到具体的时间戳。
But what we are going to talk about now is not about how to increase focus per se, rather it's about how to use focus, in particular visual focus, in order to increase or maintain your level of motivation within a given learning block, within a given batch of time on a given day where you are pursuing your goal, you're engaging in that practice, which of course will include frustration, anxiety.
但我们现在要讨论的不是如何增加注意力本身，而是如何使用注意力，特别是视觉焦点，以便在给定的学习块内，在给定的一天的给定时间段内，在你追求目标的特定时间段内，你正在从事那个练习，以增加或保持你的动机水平，这当然会包括挫败感、焦虑感。
It has to, if you're going to get any better, and how to set that motivation, and keep that motivation throughout that hour or 90 minutes or two hours is critical.
如果你想变得更好，那么如何设定这种动力，并在整个一小时、90 分钟或两个小时内保持这种动力至关重要。
So how do you do that?
那么你该怎么做呢？
Well, it turns out it's fairly straightforward.
嗯，事实证明这相当简单。
So it's anchored in the fact that your cognitive focus, your ability to maintain a narrow cone of attention, as well as your bodily state of readiness, and your mental state of readiness to perform work, is powerfully anchored to your visual system.
因此，它基于以下事实：您的认知焦点、保持狭窄注意力范围的能力、以及您的身体准备状态和准备工作的精神状态，都与您的视觉系统密切相关。
As many of you have heard me say before, your eyes are actually two pieces of brain.
正如你们许多人之前听我说过的那样，你们的眼睛实际上是大脑的两块。
I mean, to be more specific, the neural retinas that line the back of your eyes like pie crusts are literally two pieces of your central nervous system, of your brain, that were extruded from the cranial vault during development.
我的意思是，更具体地说，像馅饼皮一样排列在眼睛后面的神经视网膜实际上是中枢神经系统和大脑的两部分，在发育过程中从颅顶挤出。
So, yes, these two bits, and for those listening, I'm just pointing to my eyes, your eyes are two pieces of brain outside of your skull.
所以，是的，这两点，对于那些听的人，我只是指着我的眼睛，你的眼睛是你头骨之外的两块大脑。
And your eyes can view things broadly.
而且你的眼睛可以广阔地看待事物。
So you can so-called soften your gaze and view the entire horizon.
所以你可以所谓的软化你的目光并看到整个地平线。
You can see the periphery of the room by relaxing your eyes.
放松眼睛就可以看到房间的周边。
You can actually do this now.
您现在实际上可以这样做。
In fact, when you drive, most of the time you're doing this, you're not looking at a particular focal point.
事实上，当你开车时，大多数时候你都不会看着某个特定的焦点。
You're viewing things in so-called panoramic vision.
你正在以所谓的全景视野来观察事物。
And of course, you can draw your visual focus to a particular location, what we call a vergence eye movement.
当然，您可以将视觉焦点吸引到特定位置，我们称之为辐散眼球运动。
That is, you are bringing your eyes in toward the center, toward your nose a little bit, and you're focusing them in a more narrow cone of visual attention.
也就是说，你将你的眼睛移向中心，稍微移向你的鼻子，并将它们集中在一个更窄的视觉注意力锥体中。
This is something you can do almost imperceptibly to others.
这是你几乎可以在不知不觉中对其他人做的事情。
Although if we were to measure your eye movements, what we would see is that your eyes are actually moving inward a little bit toward your nose when you do this vergence eye movement and narrowing that cone of visual attention.
尽管如果我们要测量您的眼球运动，我们会看到，当您进行这种聚散性眼球运动并缩小视觉注意力锥体时，您的眼睛实际上会向内一点点移向鼻子。
And then they're relaxing into a state of being slightly further out from your nose.
然后它们会放松到离你鼻子稍远的状态。
Not the eyes themselves, of course.
当然，不是眼睛本身。
They can't move within the sockets, but the pupils of your eyes are moving out a bit from your nose, and you're in so-called panoramic vision.
它们无法在眼窝内移动，但你眼睛的瞳孔会从鼻子中移出一点，你就处于所谓的全景视觉中。
So essentially what I'm saying is that you can narrow or broaden your visual attention, and that's something that can take a little bit of practice.
所以本质上我想说的是，你可以缩小或扩大你的视觉注意力，这需要一些练习。
I highly recommend that you try this and that you practice it a little bit.
我强烈建议您尝试一下并进行一些练习。
But indeed, everyone has the neural machinery to do this from birth.
但事实上，每个人从出生起就拥有执行此操作的神经机制。
This is not something that requires neuroplasticity to be able to do.
这不是需要神经可塑性才能做到的事情。
You can do this right now.
您现在就可以这样做。
You can narrow your visual attention.
你可以缩小你的视觉注意力。
You can expand or relax your visual attention and thereby narrow or relax your visual field from being smaller or larger.
您可以扩大或放松您的视觉注意力，从而缩小或放松您的视野，使其变小或变大。
There are data that show that when we narrow our visual attention and we hold that narrow visual attention on a spot, several things happen.
有数据表明，当我们缩小视觉注意力并将其集中在一个点上时，会发生一些事情。
First of all, there's recruitment of circuitry within the so-called brain stem that then deploys neurochemicals that increase our level of alertness and arousal.
首先，所谓的脑干内的回路会被招募，然后部署神经化学物质来提高我们的警觉性和唤醒水平。
That's right.
这是正确的。
When you focus your visual attention on a more narrow location, or one location in front of you, and you hold that focus, you are causing the release of neurochemicals that increase your overall level of alertness in the brain and body.
当你将视觉注意力集中在一个更狭窄的位置，或者你面前的一个位置，并保持这一焦点时，你就会释放神经化学物质，从而提高大脑和身体的整体警觉性水平。
Conversely, when you relax your visual focus, so-called panoramic vision, you are turning off that recruitment.
相反，当你放松视觉焦点，即所谓的全景视觉时，你就关闭了这种招募。
You're not actively recruiting molecules for relaxation within the brain, but you are turning off this release of the neurochemicals associated with increasing focus and arousal.
你并没有积极地招募大脑内的放松分子，而是关闭了与增加注意力和兴奋相关的神经化学物质的释放。
So why am I talking about this in the context of goal pursuit?
那么为什么我要在目标追求的背景下谈论这个呢？
Well, if you are feeling lack of motivation at any point within a given training block, or bout, as I'm calling it, this could be at the beginning, this could be five minutes in, this could be half an hour in.
好吧，如果你在给定的训练区间或回合（我称之为训练回合）的任何时候感到缺乏动力，这可能是在开始时，这可能是五分钟后，这可能是半小时后。
You would be wise to pick a visual target, ideally a visual target that is within the general range of the work that you're trying to perform.
您最好选择一个视觉目标，最好是在您要执行的工作的一般范围内的视觉目标。
In other words, if you're doing desk work or the piece of paper, you would draw that visual target on a piece of paper approximately the same distance that you were reading or that you were looking at music.
换句话说，如果您正在做文书工作或在纸上，您会在一张纸上绘制视觉目标，其距离与您正在阅读或正在观看音乐的距离大致相同。
You can tell how little playing of piano I've done in my life.
你可以看出我一生中弹钢琴的次数是多么少。
But the point being that you set the visual target at approximately the same distance that you would be performing your particular work.
但重点是，您将视觉目标设置在与您执行特定工作的距离大致相同的距离。
So if you're doing a sport, the distance might be some many meters off in the distance, whereas if you're doing desk work of some kind, then it might be much closer.
因此，如果您正在进行一项运动，距离可能会远一些，而如果您正在做某种文书工作，那么距离可能会近得多。
And then you focus your eyes on that location and you actively work to maintain that focus, just like I'm doing now, into the camera for a given period of time.
然后你将眼睛集中在那个位置上，并积极努力在给定的时间内将焦点保持在相机上，就像我现在所做的那样。
And I recommend that you set a timer and that you, of course, allow yourself to blink, like I just did there, and that you try and achieve at least 30 seconds.
我建议你设置一个计时器，当然，你可以让自己眨眼，就像我刚才所做的那样，并且你尝试做到至少 30 秒。
But even better would be 60 seconds.
但如果是 60 秒就更好了。
Even better would be 90 seconds of that focused vergence eye movement, during which several things happen, including the deployment of those neurochemicals from the brainstem that I talked about before, which are going to increase your level of autonomic arousal and also increase your level of focus further.
更好的是 90 秒的聚焦聚散眼球运动，在此期间会发生一些事情，包括我之前谈到的脑干中的神经化学物质的部署，这将提高您的自主唤醒水平，并进一步提高您的注意力水平。
And there I'm not just talking about visual focus.
我在这里谈论的不仅仅是视觉焦点。
I'm talking about cognitive focus.
我说的是认知焦点。
It has also been shown that when we focus on a particular point in the way that I'm describing here, that it increases our so-called systolic blood pressure.
研究还表明，当我们按照我在这里描述的方式关注某个特定点时，它会增加我们所谓的收缩压。
As many of you know, blood pressure is always described to us as a given number over another number.
正如你们许多人所知，我们总是将血压描述为给定数字与另一个数字的比值。
And the first number is the so-called systole, or systolic pressure, which is the amount of pressure your vascular system when the heart beats as the fluid of your blood is pumping through the arteries, veins and capillaries of your system.
第一个数字是所谓的收缩压，即心脏跳动时，血液流经系统的动脉、静脉和毛细血管时，血管系统所承受的压力。
And then the bottom number is the amount of pressure within those arteries, veins and capillaries in between heartbeats.
最下面的数字是两次心跳之间动脉、静脉和毛细血管内的压力大小。
So it's the systolic over the diastolic.
所以这是收缩压高于舒张压。
And what we know is that visual focus, and here I'm still holding mine now on the camera, so for those of you listening, I probably blinked once or twice, but I'm really trying hard to maintain my focus directly within the camera.
我们所知道的是视觉焦点，在这里我仍然把我的焦点放在相机上，所以对于你们听的人来说，我可能眨眼一两次，但我真的很努力将焦点直接保持在相机内。
This visual focus increases the systolic blood pressure.
这种视觉焦点会增加收缩压。
It increases the deployment of those neurochemicals from the brain stem.
它增加了脑干中神经化学物质的部署。
And we know it also can recruit the liberation of molecules such as dopamine and some associated molecules elsewhere in the brain that together act in a synergistic way to increase our level of focus and motivation.
我们知道它还可以释放多巴胺等分子以及大脑其他地方的一些相关分子，这些分子以协同方式共同作用，以提高我们的注意力和动力水平。
This is based, again, on work describing the neural circuitry of what I'm describing here, and work from Emily Balcetis' lab, which has shown that if people focus on a target, on a goal line, literally a physical location within their environment, and then they initiate some work, it could be physical work or cognitive work, not only do they experience significantly decreased levels of perceived effort while engaging in that work, but they also complete that work in a significantly reduced amount of time, meaning that within a given training bout or training block you are able to get significantly more work done, and you perceive that as less effortful or requiring less effort than had you not done this visual focus.
这再次基于描述我在这里描述的神经回路的工作，以及 Emily Balcetis 实验室的工作，该工作表明，如果人们专注于一个目标、一条球门线，实际上是他们环境中的一个物理位置，然后他们开始一些工作，这可能是体力工作或认知工作，他们不仅在从事这项工作时感受到的感知努力水平显着降低，而且他们在显着减少的时间内完成了这项工作，这意味着在给定的训练回合或训练块内，你能够完成更多的工作，并且您认为与没有进行视觉聚焦相比，这会减少或需要更少的努力。
Now, I've been doing this for quite some time now, into the camera.
现在，我已经对着镜头这样做很长一段时间了。
This is actually a practice that I've been doing for well over a decade, and it's actually a practice that I use when I podcast or when I post on social media.
这实际上是我十多年来一直在做的一种做法，也是我在播客或在社交媒体上发帖时使用的一种做法。
It's part of the reason why I'm accused of being a nonblinker quite often.
这也是我经常被指责为不眨眼的部分原因。
But I want to remind people that you are allowed to blink.
但我想提醒人们，你可以眨眼。
Don't let your eyes dry out.
不要让你的眼睛干燥。
It's perfectly fine to blink.
眨眼是完全没问题的。
It's not going to inhibit the effectiveness of this protocol, but I don't think I can really overstate how valuable this sort of protocol is.
它不会抑制该协议的有效性，但我认为我不能真正夸大这种协议的价值。
First of all, it's completely behavioral, it costs nothing.
首先，它完全是行为性的，不需要任何成本。
It's completely safe as long as you remember to blink.
只要您记得眨眼，就完全安全。
And it allows you to increase your level of focus, your level of motivation, and the sustainability of your focus and motivation while in goal pursuit.
它可以让你在追求目标的过程中提高注意力水平、动力水平以及注意力和动力的可持续性。
So it's a quite valuable protocol to incorporate, and it's something that you can do once for 30 seconds and then lean into whatever it is, your writing process, your running process.
所以这是一个非常有价值的协议，你可以做一次 30 秒，然后专注于它是什么，你的写作过程，你的运行过程。
It's something that you could do repeatedly throughout that learning bout, and it's something that you can practice offline a little bit away from that training bout as a means to sort of learn and get familiar with so that then you can incorporate it very quickly and repeatedly and with much more effectiveness during these different learning bouts.
这是你可以在整个学习回合中重复做的事情，也是你可以在训练回合之外离线练习的事情，作为一种学习和熟悉的手段，这样你就可以在这些不同的学习回合中非常快速、重复地、更有效地融入它。
Again, it's a highly valuable tool that's grounded in neural circuitry, grounded in neurochemistry, and that Emily Balcetis' lab has shown in numerous domains — physical pursuits, cognitive pursuits — can really help people achieve their goals and to achieve them more easily, or at least with less perceived effort and more quickly.
再说一次，它是一种非常有价值的工具，以神经回路、神经化学为基础，艾米莉·巴尔塞蒂斯的实验室已经在许多领域——身体追求、认知追求——证明它可以真正帮助人们实现他们的目标，并且更容易地实现它们，或者至少以更少的感知努力和更快地实现它们。
Now, we can get a bit more granular about the incorporation of this tool, this protocol.
现在，我们可以更详细地了解这个工具、这个协议的结合。
But before we do, we should acknowledge that all of the things that lend themselves to improved cognitive focus and physical ability still hold true, right?
但在此之前，我们应该承认所有有助于提高认知焦点和身体能力的事情仍然有效，对吗？
You still need to get good sleep as many nights of your life as you possibly can.
您仍然需要尽可能多的夜晚获得良好的睡眠。
You still need to eat properly, you still need to try and limit your stress.
您仍然需要适当饮食，仍然需要尝试限制压力。
We have podcast episodes related to all of those topics.
我们有与所有这些主题相关的播客剧集。
We have toolkits available at zero cost related to all of those topics.
我们以零成本提供与所有这些主题相关的工具包。
I'm not saying that this visual focus or visual target training is the only tool that you should incorporate.
我并不是说这种视觉焦点或视觉目标训练是您应该采用的唯一工具。
It's a tool that you want to superimpose on the foundation of all the things that bring you to your practice with the best possible cognition, the best possible physical readiness, and that when added to that foundation of excellent sleep, excellent nutrition, social connection, sunlight in the morning, etc., is going to increase the probability that you are going to make those learning bouts as effective as possible.
它是一个你想要叠加在所有东西基础上的工具，让你以尽可能最好的认知、最好的身体准备来进行练习，并且当添加到良好的睡眠、良好的营养、社会联系、早晨的阳光等基础上时，将增加你使这些学习过程尽可能有效的可能性。
Now, some of you may be thinking, elevating your blood pressure is bad.
现在，你们中的一些人可能会想，血压升高是不好的。
Why would I want to elevate my blood pressure?
我为什么要升高血压？
Well, it turns out that these increases in systolic blood pressure achieved with this visual target training or focusing on a finish line for some period of time are transient and they are perfectly safe.
事实证明，通过这种视觉目标训练或在一段时间内专注于终点线而实现的收缩压升高是短暂的，而且是完全安全的。
So essentially what it does is it boosts or bolsters the activity of the autonomic nervous system.
所以本质上它的作用是促进或增强自主神经系统的活动。
It kickstarts the deployment of those chemicals and those neural circuits that then allow you to be motivated for some period of time.
它会启动这些化学物质和神经回路的部署，然后让您在一段时间内充满动力。
But then that is a transient increase in autonomic arousal, which is why perhaps every 20 minutes or perhaps on the hour, you might stop, do a 30-second or 60-second visual target training, and then lean back into your process of however it is that you are pursuing your goal.
但这是自主神经唤醒的短暂增加，这就是为什么也许每 20 分钟或每小时一次，您可能会停下来，进行 30 秒或 60 秒的视觉目标训练，然后重新回到您正在追求目标的过程中。
I should also mention that if your eyes are getting tired doing whatever goal pursuit you happen to be engaged in, it's also a good idea to go into that panoramic vision mode.
我还应该提到，如果您的眼睛在执行您碰巧从事的任何目标追求时感到疲劳，那么进入全景视觉模式也是一个好主意。
The easiest way to do that is to go outside, or to be outside and to view a horizon and not look at any one particular point on the horizon.
最简单的方法就是到外面去，或者到外面去观察地平线，而不是看地平线上的任何一个特定点。
But if you're indoors, as I am now, you can also just relax your eyes by blinking a few times and getting rid of that vergence eye movement and try and visualize the corners of the room or the sides of the room, rather the floor and the ceiling, all at once.
但如果你在室内，就像我现在一样，你也可以通过眨几次眼睛来放松眼睛，摆脱眼睛的聚散运动，并尝试同时想象房间的角落或房间的侧面，而不是地板和天花板。
That's a good way to explain how to so-called relax your eyes and take you out of that vergence eye movement.
这是一个很好的方式来解释如何所谓的放松你的眼睛，让你摆脱眼球运动的辐辏。
And I say this because a lot of people will feel when they're pursuing their goal that it's kind of fatiguing.
我这么说是因为很多人在追求目标时会感到有点疲劳。
So you have to remember to breathe right.
所以你必须记住正确呼吸。
You still want to breathe as you're pursuing your goal, and you certainly want to be visually focused on your goal.
在追求目标时，您仍然需要呼吸，并且您当然希望在视觉上专注于您的目标。
So you're cognitively focused on your goal and you're motivated, but that from time to time you also relax, take a moment, shake things off, look into your panoramic vision mode, and then go back to your mode of goal pursuit.
所以你在认知上专注于你的目标并且你有动力，但时不时你也会放松，花点时间，摆脱困境，看看你的全景视觉模式，然后回到你的目标追求模式。
Now, there are a few other protocols that might seem oh so simple, but frankly are oh so effective that I'd be remiss if I didn't mention them.
现在，还有一些其他协议可能看起来很简单，但坦率地说，它们非常有效，如果我不提及它们，那就是我的失职。
The first of those is actually something that I'm borrowing from Tim Ferriss, who did a post on Instagram which we will link to which I think is just spectacular, which is 30 things that he wished he had known when he was 20.
第一个实际上是我从 Tim Ferriss 那里借来的，他在 Instagram 上发了一篇帖子，我们将链接到该帖子，我认为这篇帖子非常精彩，其中有 30 件事他希望自己在 20 岁时就知道。
And while the internet is chockablock full of such lists, that particular list is truly impressive.
虽然互联网上充斥着这样的列表，但这个特定的列表确实令人印象深刻。
Those are things that I too wish I had known when I was 20, but also when I was 30 and 40, and so on.
这些是我也希望自己在 20 岁时就知道的事情，但也希望在 30 岁和 40 岁的时候知道，等等。
But one particular thing on that list of 30 is particularly relevant now, which is that the best productivity app is already on your phone, which is to put your phone into airplane mode, or more ideally, and this is the one that I try my best to incorporate, to simply turn the phone off and remove it from my workouts, or my attempts to learn language, or my attempts to learn anything.
但是，这 30 个列表中的一件事情现在特别相关，那就是最好的生产力应用程序已经在您的手机上，即将您的手机设置为飞行模式，或者更理想地，这是我尽力整合的应用程序，只需关闭手机并将其从我的锻炼，或我学习语言的尝试，或我学习任何东西的尝试中删除。
I realize that some people need to keep their phone with them for reasons related to communicating with family or coworkers, etc. That's fine if you need your phone, but to the extent that you can remove yourself from distractions, that's certainly going to enhance your ability to focus on what you need to focus on in pursuing your goals.
我意识到，有些人出于与家人或同事沟通等原因需要随身携带手机。如果您需要手机，那没问题，但只要您能够排除干扰，这肯定会增强您专注于追求目标所需的能力。
That sort of stands without saying; it's kind of a duh.
这是不言而喻的；这有点废话。
And yet, I think a lot of people are searching far and wide for the productivity app, for the secret hack, for the thing that's going to allow them to be productive.
然而，我认为很多人都在广泛地寻找生产力应用程序、秘密黑客、以及能让他们提高生产力的东西。
And oftentimes there are do's, actions that we can take in order to become more productive.
通常我们可以采取一些行动来提高工作效率。
We're talking about some of those today, we've talked about those in other episodes.
我们今天讨论其中一些，我们在其他剧集中也讨论过。
But there are, of course, important don'ts.
但当然，也有一些重要的禁忌。
So don't have your phone facing up with Wi-Fi and cellular service on.
因此，请勿将手机正面朝上并打开 Wi-Fi 和蜂窝网络服务。
If you want to be productive at something that doesn't involve your phone, ideally you'll turn it over, you'll turn it off, you'll get rid of it, you'll put it in the next room.
如果你想在不涉及手机的事情上高效工作，理想情况下你会把它翻过来，你会把它关掉，你会把它扔掉，你会把它放在隔壁房间。
If you're like me, you'll sometimes lock it in the car.
如果你像我一样，有时你会把它锁在车里。
I think the most extreme that I've ever gone to ensure that I didn't engage with my phone during goal pursuit was during the early days of having my laboratory, and I was writing multiple grants in parallel, which is an immense amount of work.
我认为我为确保在追求目标期间不使用手机而采取的最极端的做法是在实验室成立的早期，当时我正在并行撰写多项资助，这是一项巨大的工作量。
I would walk into the laboratory in the morning and I would hand a student or postdoc my phone and I'd say, don't give this back to me until 5 p.m.
我早上走进实验室，把我的手机交给学生或博士后，然后我会说，下午 5 点之前不要把手机还给我。
And if I ask for it back, if I even ask for it once, everyone in the lab gets $500.
如果我要回它，哪怕我要一次，实验室里的每个人都会得到 500 美元。
There were quite a few people in my lab, and so it's a significant cost to that.
我的实验室里有很多人，所以这是一个很大的成本。
And I must tell you, there were numerous times throughout the day when I impulsively just thought, okay, I'm going to need my phone, and damn it, I don't want to have to do it.
我必须告诉你，一天中有很多次我冲动地想，好吧，我需要我的手机，该死的，我不想这样做。
And I also wanted to demonstrate to them that I could create an incentive system whereby to basically scruff myself into getting the work done.
我还想向他们证明，我可以创建一个激励系统，让自己基本上努力完成工作。
And indeed, much to their dismay, I never once had to pay them out.
事实上，令他们沮丧的是，我从来没有付过钱给他们。
Although when we got the grants, and indeed, even when we didn't get the grants, I did take them all to dinner.
尽管当我们获得补助金时，事实上，即使我们没有获得补助金，我也确实带他们一起去吃晚饭。
Now, another key protocol for maintaining motivation while pursuing your goals stems from our understanding of the dopamine-reward-and-motivation pathways, topics for which I have done multiple, indeed three podcast episodes previously, and we can provide a link to all three of those, as well as the toolkit that we've published and that's available to you at zero cost on our website about how to regulate dopamine, both baseline dopamine stores and peaks in dopamine.
现在，在追求目标的同时保持动力的另一个关键协议源于我们对多巴胺奖励和动机途径的理解，我之前已经完成了多个（实际上是三个）播客剧集的主题，我们可以提供所有三个播客节目的链接，以及我们已经发布的工具包，您可以在我们的网站上以零成本获得有关如何调节多巴胺、基线多巴胺储存和多巴胺峰值的工具包。
There's a lot there to be understood and incorporated because it has to do with various things, not just in the realm of goal pursuit, but also feelings of well-being, staving off depression, things of that sort.
有很多东西需要理解和融入，因为它与各种各样的事情有关，不仅仅是在目标追求领域，还包括幸福感、避免抑郁之类的事情。
The dopamine system is linked to oh so many important aspects of life, far too many than we could discuss right now, and we have those previous episodes in which we do discuss all of that material.
多巴胺系统与生活的许多重要方面有关，远远超出我们现在可以讨论的范围，我们在之前的剧集中确实讨论了所有这些材料。
Nonetheless, it is important to understand that dopamine is the molecule of motivation, and to some extent reward, but really motivation.
尽管如此，重要的是要了解多巴胺是动机的分子，在某种程度上是奖励，但实际上是动机。
And that if you want to maintain consistent motivation during, say, your individual bouts of work toward your goals and from one bout to the next, so not just within a session but from day to day, across sessions, and from week to week, and indeed from 12-cycle to 12-week cycle, if that's required, and from one goal that you set to the next goal that you define and decide to pursue, you want to understand this particular feature of dopamine, which is that, yes, dopamine and its release is highly valuable toward getting more motivated and feeling more motivated, but that it has certain properties related to things like dopamine reward prediction error, baselines of dopamine, etc. that make it the case that if you reward yourself every time you reach a milestone, say you finish out an hour or two hours of work, so you treat yourself to something, you reward yourself, that you are going to diminish both the potency of that reward and you are going to reduce your motivation over time.
如果您想在实现目标的个人训练过程中保持一致的动力，并且从一轮到下一轮，那么不仅仅是在一次训练中，而是每天、跨训练、每周，甚至从 12 个周期到 12 周周期（如果需要），从您设定的一个目标到您定义和决定追求的下一个目标，您想要了解多巴胺的这一特殊功能，这就是多巴胺及其释放对于获得更多动力和感觉更有动力非常有价值，但它具有与多巴胺奖励预测错误、多巴胺基线等相关的某些属性，这使得如果你每次达到里程碑时奖励自己，比如说你完成了一两个小时的工作，所以你犒赏自己一些东西，奖励自己，随着时间的推移，你会削弱奖励的效力，并且会降低你的动力。
That might be surprising to you, but if you were to watch those episodes, it would all become clear as to why that is the case.
这可能会让你感到惊讶，但如果你观看这些剧集，就会清楚为什么会出现这种情况。
It is also true that if you were to only reward yourself when you accomplish your goal, or perhaps more commonly, if you look at the accomplishment of your goal as the only reward in the whole process of goal pursuit and achievement, that is going to undermine your probability of success as well.
确实，如果你只在实现目标时奖励自己，或者更常见的是，如果你将实现目标视为整个目标追求和实现过程中的唯一奖励，那也会降低你成功的可能性。
Rather, the best way to incorporate the mechanics of the dopamine system such that you can achieve not just immediate motivation, but ongoing motivation, is to incorporate what is referred to as random intermittent reinforcement, which is what the casinos use to keep people playing.
相反，整合多巴胺系统机制的最佳方法是整合所谓的随机间歇性强化，这就是赌场用来让人们继续玩的方法，这样你不仅可以立即获得动力，而且可以实现持续的动力。
And it simply means randomly reward yourself and randomly don't reward yourself for successful completion of milestones.
它只是意味着随机奖励自己并随机不奖励自己成功完成里程碑。
Those milestones could be within a bout of effort, or it could be across bouts of effort.
这些里程碑可能是在一次努力中实现的，也可能是在多次努力中实现的。
So let's say you set out at the beginning on your piece of paper to basically, let's say, run or practice at some cognitive endeavor four hours total per week.
假设您从一开始就在纸上设定了每周总计四个小时的认知努力跑步或练习。
And you're going to do that Monday, Wednesday, Friday and Saturday.
你将在周一、周三、周五和周六这样做。
Should you reward yourself at the end of each session?
你应该在每次训练结束时奖励自己吗？
Should you reward yourself at the end of each week?
你应该在每周结束时奖励自己吗？
The answer is it depends.
答案是视情况而定。
And it should depend in a random, intermittent way.
而且它应该以随机、间歇的方式依赖。
So the simplest way to do this is whenever you complete a milestone, could be at the end of a day, you did your one hour, whatever it was that you designated you were going to do on that particular day.
因此，最简单的方法是每当您完成一个里程碑时，可能是在一天结束时，您完成了一个小时，无论您指定在那天要做什么。
Should you reward yourself cognitively or with some physical thing?
你应该在认知上奖励自己还是用一些物质上的东西来奖励自己？
I don't know what that physical thing might be, but I don't know.
我不知道那个物理的东西可能是什么，但我不知道。
It could be a meal, could be a movie, could be something that you enjoy.
它可以是一顿饭，可以是一部电影，可以是你喜欢的东西。
Well, the answer is you should flip a coin.
嗯，答案是你应该掷硬币。
And if it's heads, yes, reward yourself, and if it's tails, don't.
如果是正面，是的，奖励自己，如果是反面，就不要奖励自己。
It's that simple.
就是这么简单。
It is that simple.
就是这么简单。
It should be 50/50 probability.
概率应该是 50/50。
And it's random.
而且它是随机的。
As to whether or not you reward yourself now with physical rewards like monetary rewards or food rewards or a movie, or participating in something else that you enjoy, it's a bit easier to define.
至于你现在是否用物质奖励来奖励自己，比如金钱奖励、食物奖励或电影，或者参与你喜欢的其他事情，这个更容易定义。
The cognitive rewarding of one's own efforts is something that people really struggle to comprehend.
人们确实很难理解自己努力的认知回报。
But what I'm not referring to when I say cognitive rewards is I'm not referring to saying, yes, I'm the best, and really trying to shower yourself with internal praise and tell yourself that you're the greatest thing that ever happened simply because you performed this learning bout.
但当我说认知奖励时，我并不是指说，是的，我是最好的，并且真正试图用内心的赞美来告诉自己，并告诉自己，你是有史以来发生过的最伟大的事情，仅仅因为你进行了这次学习。
What I'm simply referring to is the kind of internal dopamine reward that comes from telling yourself like, yes, I'm making progress.
我指的只是一种内在的多巴胺奖励，这种奖励来自于告诉自己，是的，我正在取得进步。
I'm making progress, I'm on the path.
我在进步，我在路上。
I'm able to set a goal and achieve a goal, which might seem like a healthy thing to do psychologically.
我能够设定一个目标并实现一个目标，从心理上来说，这似乎是一件健康的事情。
And in fact it is.
事实上确实如此。
It's great.
这很棒。
And I think it's really important that people be able to self-reward themselves, especially self-reward for verbs that put them in a more adaptive stance in life, that enhance their mental health, physical health and performance.
我认为，人们能够自我奖励自己，特别是那些让他们在生活中处于更适应的立场、增强他们的心理健康、身体健康和表现的动词的自我奖励，这一点非常重要。
And that, of course, also includes relationships.
当然，这也包括人际关系。
We're not just talking about solitary pursuits here.
我们在这里谈论的不仅仅是孤独的追求。
We're talking about pursuits that bring us into the world, that allow us to lean into life with more vigor and with more effectiveness, not just to help ourselves, but to help others.
我们谈论的是那些将我们带入这个世界的追求，这些追求让我们能够更有活力、更有效地投入到生活中，不仅是为了帮助自己，也是为了帮助他人。
So what I'm referring to is completing something and internally patting yourself on the back for having completed that thing — that is a good thing to do.
所以我指的是完成某件事，并在内心为自己完成那件事而拍拍自己的背——这是一件好事。
But if you want to maintain ongoing motivation, you're not going to do that every time.
但如果你想保持持续的动力，你就不会每次都这么做。
You're not going to punish yourself, but rather you finish out a bout of learning.
你不会惩罚自己，而是完成一轮学习。
You flip the coin, let's say it lands tails on that day.
你抛硬币，假设那天硬币反面朝上。
You simply shift into the next thing you need to do that day.
您只需转移到当天需要做的下一件事即可。
Now, it is not easy to suppress thoughts.
现在，压抑思想并不容易。
We know this.
我们知道这一点。
It's very hard to suppress negative thoughts, but it's still hard to suppress positive thoughts.
抑制消极的想法很难，但抑制积极的想法仍然很难。
So internally, if you're glowing from the fact that you performed well, don't try and suppress that.
因此，在内心深处，如果你因自己表现出色而感到光彩照人，请不要试图压抑这一点。
That's okay.
没关系。
But if you flip a tails, then you don't want to actively engage in a self-reward process.
但如果你翻转反面，那么你就不想积极参与自我奖励过程。
However, if you flip the coin and it's heads, well, then you should absolutely engage in a self-reward process.
然而，如果你抛硬币并且正面朝上，那么你绝对应该进行自我奖励过程。
And that process should consist of 30 to 60 seconds of closing your eyes.
这个过程应该包括闭上眼睛 30 到 60 秒。
Well, you don't have to.
好吧，你不必这样做。
It works better if you close your eyes and simply think about the fact that, yes, you can set a goal, you can engage in the specific set of questions, do I want to do this practice today?
如果你闭上眼睛，简单地想一下这样一个事实，那就更好了，是的，你可以设定一个目标，你可以参与一组特定的问题，我今天想做这个练习吗？
Do I not want to do this practice today?
我今天不想修这个功吗？
And then the specific set of actions, maybe they involve visual focus and the other tools we talked about, turning off your phone, etc. You are somebody who can get things done.
然后是一系列具体的行动，也许它们涉及视觉焦点和我们谈到的其他工具，关闭手机等。你是一个可以把事情做好的人。
You are somebody that is moving forward toward your particular goal.
你是一个正在朝着你的特定目标前进的人。
And so you just sort of create a little bit of a positive cognitive loop around that ability that you are, in fact, building up.
因此，你只是围绕你实际上正在建立的能力创建了一些积极的认知循环。
And that's something that people often overlook, which is that not only is moving toward a goal great, because it establishes more robustness in the neural circuits that allow us to perform that thing.
这是人们经常忽视的一点，那就是，朝着一个目标前进不仅是伟大的，因为它在神经回路中建立了更强的鲁棒性，使我们能够执行该任务。
Right?
正确的？
I mean, after all, that's what learning is.
我的意思是，毕竟，这就是学习。
Eventually, you don't achieve the same frustration and errors that you do when trying to perform that thing.
最终，你不会再遇到与尝试执行该操作时相同的挫败感和错误。
Eventually, you learn how to play the piano, you learn how to speak conversational French.
最终，你学会了如何弹钢琴，你学会了如何说法语。
You run that sub-six-minute mile.
你跑了不到六分钟的一英里。
But also the neural circuits associated with self-generated motivation and with the tools that we're talking about themselves are subject to neuroplasticity.
但与自我产生的动机以及我们正在谈论的工具相关的神经回路也受到神经可塑性的影响。
So those become more robust.
所以这些变得更加强大。
And that's fantastic, because when you eventually reach one goal, I would hope that you would then update and set out to achieve another goal, and you will find that over time, you will be more effective in achieving other goals by virtue of the work that you did in pursuing a previous goal.
这太棒了，因为当你最终实现一个目标时，我希望你能够更新并着手实现另一个目标，你会发现随着时间的推移，凭借你在追求上一个目标时所做的工作，你会更有效地实现其他目标。
Because ultimately, it's really about defining goals and then learning how to quantify the actions required and then engaging in those actions.
因为归根结底，这实际上是关于定义目标，然后学习如何量化所需的行动，然后参与这些行动。
So there's the specific circuits involved in generating those actions which are very goal specific.
因此，产生这些目标特定的动作涉及特定的电路。
And then there are the circuits.
然后是电路。
Which circuits are we talking about?
我们正在谈论哪些电路？
We're talking about that amygdala, the lateral prefrontal cortex, the orbital frontal cortex and the basal ganglia that we talked about earlier that have been built up, that have been reinforced because, as I mentioned, there is one universal circuit for goal pursuit and achievement.
我们谈论的是杏仁核、外侧前额叶皮层、眶额叶皮层和基底神经节，我们之前谈到过这些已经被建立起来，并且得到了强化，因为正如我所提到的，有一个用于目标追求和实现的通用回路。
So random, intermittent reinforcement is the key.
所以随机的、间歇性的强化是关键。
And while I spent a good amount of time talking about self-generated cognitive reinforcement, this also applies to any kind of physical rewards.
虽然我花了很多时间谈论自我生成的认知强化，但这也适用于任何类型的身体奖励。
The movie that you're going to reward yourself with, the ice cream cone, the whatever, that you're going to reward yourself with.
你要奖励自己的电影，蛋卷冰淇淋，任何你要奖励自己的东西。
Perhaps it's monetary, perhaps it's food, perhaps it's social.
也许是金钱，也许是食物，也许是社交。
Random, intermittent rewards are the ones that are going to keep you motivated and are going to best increase the probability of success, not just within a given bout of learning, not just day to day, not just week to week, not just quarter to quarter, but across the lifetime.
随机的、间歇性的奖励能够让你保持积极性，并能最大程度地增加成功的可能性，不仅是在一次给定的学习周期内，不仅仅是日复一日，不仅仅是周复一周，不仅仅是一个季度又一个季度，而是整个一生。
An important protocol to incorporate in your goal pursuits is one that I learned from Dr. Maya Shankar when she was a guest on the Huberman Lab podcast, and she talked about the so-called middle problem.
纳入目标追求的一个重要协议是我从 Maya Shankar 博士那里学到的，当时她是 Huberman Lab 播客的嘉宾，她谈到了所谓的中间问题。
The middle problem is the fact that people tend to have a lot of motivation at the outset of pursuing a goal.
中间的问题是，人们在追求目标之初往往有很大的动力。
Although you now know that sometimes, or some people don't have a lot of motivation when pursuing their goal at the start.
尽管你现在知道，有时，或者有些人一开始追求目标时并没有很大的动力。
So they need to think about failures and how terrible everything will be, and then they will certainly have motivation.
所以他们需要想到失败，想到一切会有多么可怕，那么他们一定会有动力。
It's going to be a fear-based motivation.
这将是一种基于恐惧的动机。
But in general, people tend to have more motivation at the start of pursuing a goal and at the end, when they get close to or they start to perceive the finish line, but that most people experience the so-called middle problem, where in the middle of a learning bout, or in the middle of the week, or in the middle of a 12-week cycle, they are less motivated.
但总的来说，人们在追求目标的开始和结束时，当他们接近或开始感知终点线时往往有更多的动力，但大多数人都会遇到所谓的中间问题，即在学习过程中，或在一周的中间，或在 12 周周期的中间，他们的动力较低。
And this has actually been quantified in numerous studies.
这实际上已经在许多研究中得到了量化。
And there are several ways to overcome the middle problem.
有几种方法可以克服中间的问题。
The simplest one is to acknowledge it, to recognize that it's coming.
最简单的就是承认它，认识到它即将到来。
And so when it does come and you're experiencing lower levels of motivation, perhaps even increased failure rates, and you're not performing as well, you're getting frustrated, to know that that's a natural process that everybody experiences.
因此，当它确实到来时，你的积极性会降低，甚至可能会增加失败率，而且你的表现不佳，你会感到沮丧，因为要知道这是每个人都会经历的自然过程。
And just knowing that can sometimes allow people to move through that to the place where then they can sense the end of the learning bout, or they can sense that they're making some progress.
仅仅知道这一点有时就可以让人们经历这一过程，然后他们可以感觉到学习回合的结束，或者他们可以感觉到他们正在取得一些进展。
The finish line is there, and then they get that increase in motivation again.
终点线就在那里，然后他们的动力再次增加。
However, sometimes the middle problem is such a problem that people need some tools to move through it.
然而，有时中间的问题是这样一个问题，人们需要一些工具来解决它。
And the best way to move through the middle problem, or in fact to eliminate it, is actually to make the middle of a learning bout its own separate thing that you acknowledge the presence of and that you break up into three separate bouts.
解决中间问题的最好方法，或者实际上消除它的最好方法，实际上是让学习的中间部分成为一个单独的事情，你承认它的存在，并将其分成三个单独的回合。
So here we're talking about carving up the one-hour learning bout or the two-hour learning bout into an initial phase where you either have naturally occurring motivation or you use fear-based visualization to increase your motivation.
所以在这里我们讨论的是把一小时的学习时间或两小时的学习时间分成初始阶段，你要么有自然产生的动机，要么使用基于恐惧的可视化来增加你的动机。
You lean into that, and then let's assume it's a one-hour learning bout.
你倾向于这一点，然后我们假设这是一个一小时的学习回合。
And then at about the 25 minutes mark, you start to experience lower levels of focus.
然后在大约 25 分钟时，你的注意力开始下降。
Perhaps then you use the visual target protocol.
也许你会使用视觉目标协议。
But then you go back into your bout of learning, and you're not feeling very motivated.
但当你回到学习阶段时，你就感觉不太有动力了。
It's hard, your mind is drifting, you want to pick up your phone, you want to do other things, you find yourself doing other things.
这很难，你的思绪飘忽不定，你想拿起手机，你想做其他事情，你发现自己在做其他事情。
That's the period of time to take, say, the 25-minutes-to-45-minutes period within the session and divide it into perhaps three or even four smaller chunks of time.
比如说，将训练中 25 分钟到 45 分钟的时间段分成三个甚至四个更小的时间段。
And you perhaps have heard of chunking before.
您以前可能听说过分块。
Chunking is simply breaking something down into smaller chunks that are more achievable.
分块只是将某件事分解成更容易实现的小块。
That's simply what we're talking about here.
这就是我们在这里讨论的内容。
But really chunking up that middle section of a learning bout can be very effective at essentially eliminating the middle problem.
但真正将学习过程的中间部分分成块可以非常有效地从根本上消除中间的问题。
Now, for those of you that are going to be really nit picky, you'll say, wait, you take that 20 minutes from the 25 minutes mark to the 45 minutes mark within your hour learning bout, and you divide it up into four little chunks.
现在，对于那些非常挑剔的人，您会说，等等，您在一个小时的学习回合中从 25 分钟标记到 45 分钟标记花了 20 分钟，然后将其分成四个小块。
And in those two middle chunks, I'm going to feel the middle problem for those two middle chunks.
在这两个中间块中，我将感受到这两个中间块的中间问题。
Ah, well, that's not actually the way it pans out.
啊，好吧，事实并非如此。
Fortunately, when you break things down into small enough chunks, you eliminate the middle problem and you experience sustained motivation.
幸运的是，当你把事情分解成足够小的块时，你就消除了中间的问题，并且体验到持续的动力。
Now, the extreme interpretation of that would have you measuring every minute or even every second of a learning bout and having consistent motivation throughout that.
现在，对此的极端解释是让你衡量学习过程中的每一分钟甚至每一秒，并在整个学习过程中保持一致的动力。
Because, for instance, if you can concentrate for 10 seconds, why wouldn't you simply be able to just mark off 10-second increments?
因为，举例来说，如果你可以集中注意力 10 秒，为什么你不能简单地划出 10 秒的增量呢？
Well, at some point, the marking off or the monitoring of those increments is going to be distracting toward the thing that you actually want to do.
好吧，在某些时候，对这些增量的标记或监控将会分散你对真正想做的事情的注意力。
So the simple thing to do is to acknowledge the middle problem, right?
所以最简单的事情就是承认中间的问题，对吗？
The fact that we have more motivation at the start and at the end of our goal pursuit sessions than we do within the middle, and then to simply chunk that middle section into three, maybe four smaller chunks.
事实上，我们在目标追求课程开始和结束时比中间部分更有动力，然后将中间部分简单地分成三个，也许四个较小的块。
And if you need to incorporate things like the visual target protocol one or three or perhaps even eight times within that middle section, so be it.
如果您需要在中间部分中合并诸如视觉目标协议之类的内容一到三次甚至八次，那就这样吧。
It's going to help you move through with better focus and better motivation.
它将帮助您更加集中注意力和更有动力地度过难关。
And what I just described can of course be applied to the longer bouts of effort that don't occur just during one learning bout, but perhaps across the week.
我刚才描述的内容当然可以应用于较长的努力，这种努力不仅仅发生在一次学习过程中，而且可能发生在一周内。
So, for instance, if you are doing four days a week of language learning or fitness training, so maybe it's a Monday, Wednesday, Friday, Saturday-type of schedule, you may notice that in the middle of the week, the Wednesday training session tends to be the one that you're less motivated to do for whatever reason.
因此，举例来说，如果您每周进行四天的语言学习或健身训练，那么可能是周一、周三、周五、周六类型的日程安排，您可能会注意到，在一周的中间，周三的训练课程往往是您出于某种原因而不太愿意去做的训练课程。
There could be any reason at all for which the motivation is lower in the middle of the week, it doesn't matter.
可能有任何原因导致周中的积极性降低，但这并不重要。
Well, in that case, you would want to first acknowledge the presence of the middle problem.
那么，在这种情况下，您首先要承认中间问题的存在。
So you would want to acknowledge that that Wednesday training bout is prone to the middle problem because it is indeed the middle problem.
所以你要承认周三的训练很容易出现中间问题，因为它确实是中间问题。
It's in the middle of the Monday and the Friday training bouts.
这是周一和周五训练赛的中间。
So then you would want to approach it with the understanding that it's going to be there and that you are going to need tools and protocols that will allow you to overcome it by, for instance, taking that one- or two-hour session on Wednesdays and putting a bit more time toward a visual target protocol at the beginning to increase your focus a bit more, visualizing failure, if you are feeling amotivated — that means not motivated in nerd speak — amotivated toward doing that Wednesday session.
因此，你会希望在理解它将会存在的情况下处理它，并且你将需要工具和协议来克服它，例如，在周三进行一到两个小时的会议，并在开始时花更多的时间在视觉目标协议上，以增加你的注意力，想象失败，如果你感到有动力——这意味着没有动力在书呆子语中——有动力去做周三的会议。
And you would want to break up that Wednesday session into smaller chunks.
您可能希望将周三的会议分成更小的部分。
So instead of looking at that two-hour session, you might break it up into a series of 15 minutes, smaller learning bouts done consecutively back-to-back.
因此，您可以将其分成一系列 15 分钟的小学习回合，连续进行，而不是观看两个小时的课程。
And then in doing so, you have essentially taken that Wednesday session, and I'll bet that it becomes at least among your most motivated sessions.
然后这样做，你基本上就参加了周三的课程，我敢打赌它至少会成为你最有动力的课程之一。
So the middle problem exists.
所以中间的问题是存在的。
It's important to acknowledge, and there are tools to overcome the middle problem on any timescale.
重要的是要承认，有一些工具可以在任何时间范围内克服中间问题。
You simply have to chunk up the middle and approach things with deliberate, increased vigor, just as you would if you're running and there's always a tough hill, you have to really gear up for attacking that hill, and then to do that repeatedly in those smaller chunks until you've completed that session.
你只需要把中间的部分分成大块，并以故意的、增加的活力来处理事情，就像你在跑步时总是有一座艰难的山一样，你必须真正做好攻击那座山的准备，然后在这些较小的块中重复这样做，直到你完成该训练。
So today I've been talking about how to approach goal setting and pursuits at and in around the specific times that one is engaging in goal setting and pursuit, the writing down of goals, defining of goals, the timing, and then the actual training sessions or the practice sessions toward achieving that goal.
所以今天我一直在谈论如何在一个人参与目标设定和追求的特定时间和周围实现目标设定和追求，写下目标，定义目标，时间安排，然后是实现该目标的实际培训课程或练习课程。
What I haven't talked about is how to show up to all of that in the best possible state of mind and body in order to achieve the best possible results.
我没有谈到的是如何以最好的身心状态来表现这一切，以达到最好的结果。
And of course, there are numerous things that we need to do in order to "show up at our best," where we would stand the best possibility of performing our best and learning the best in those learning bouts.
当然，为了“表现出最好的状态”，我们需要做很多事情，这样我们就有可能在这些学习回合中表现最好并学到最好的东西。
Things like getting adequate sleep, getting sunlight in our eyes early in the day, adequate and proper nutrition, social connection, and so on.
比如充足的睡眠、清晨让阳光照射到眼睛、充足且适当的营养、社交联系等等。
We've talked about all of that in previous podcast episodes, so I'm not going to talk about those again now.
我们在之前的播客节目中已经讨论过所有这些，所以我现在不会再谈论这些。
But it is important to recognize that the backdrop of our lives, how well we've slept, what's going on in our personal lives, will all impact things like motivation and, frankly, our ability to even identify what's important.
但重要的是要认识到，我们的生活背景、我们的睡眠质量、我们个人生活中发生的事情，都会影响诸如动机等因素，坦率地说，还会影响我们识别重要事物的能力。
Because if we're dealing with a health crisis, or someone close to us is dealing with a health crisis, we tend to have our attention diverted toward that.
因为如果我们正在应对健康危机，或者我们身边的人正在应对健康危机，我们往往会将注意力转移到这一点上。
But I do want to acknowledge all of that because it is critically important in defining how you're going to show up to these endeavors, and for that matter, all endeavors.
但我确实想承认所有这些，因为它对于定义你将如何表现出这些努力以及就此而言的所有努力至关重要。
Now, with that said, there are a few things that you can do in order to try and optimize your ability to focus and your level of motivation during your goal pursuits.
话虽如此，您可以做一些事情来尝试和优化您在追求目标期间的专注能力和动力水平。
And there are some really interesting data and protocols that I haven't talked so much about on this podcast ever that are relevant to today's discussion.
还有一些非常有趣的数据和协议，我在这个播客中从未谈论过与今天的讨论相关的内容。
And this relates to our so-called circadian rhythms in attention.
这与我们所谓的注意力昼夜节律有关。
We have robust rhythms in our ability to focus and our level of motivation that vary across the 24-hour, aka circadian, cycle, with a regular rhythmicity that is independent of how badly we want a goal or how afraid we are of failure.
我们的专注能力和动机水平具有强大的节奏，在 24 小时（又名昼夜节律）周期中变化，并且有规律的节奏，与我们对目标的渴望程度或对失败的恐惧程度无关。
All the stuff about motivation and fear of failure and desire, etc. all of that is still true.
所有关于动机、对失败的恐惧和欲望等的东西，所有这些仍然是真实的。
But we all have a naturally occurring rhythm of rise and fall and return to rise and fall of our levels of attention and motivation.
但我们的注意力和动机水平都有一个自然发生的上升和下降节奏，以及回归上升和下降的节奏。
And this is something that's been described beautifully in the scientific literature.
科学文献对此进行了精彩的描述。
In fact, I'll provide a link to what I consider a really nice review on this topic.
事实上，我将提供一个链接，指向我认为关于该主题的非常好的评论。
This is a review that was published by Pablo Valdez in the Yale Journal of Biology and Medicine, in 2019, entitled "Circadian rhythms in attention." And there's a lot of information within this review, but we can distill out a couple of useful gems from it.
这是 Pablo Valdez 于 2019 年在《耶鲁生物与医学杂志》上发表的一篇评论，题为“注意力中的昼夜节律”。这篇评论中有很多信息，但我们可以从中提炼出一些有用的精华。
So if you are somebody who is embarking on the pursuit of a goal which is particularly hard, that's going to require a really high level of motivation and focus, know that there are three times during the day when you stand to have the greatest level of focus and attention, and of course, this will vary depending on when you went to sleep at night and when you wake up.
因此，如果你正在开始追求一个特别困难的目标，那就需要非常高水平的动力和注意力，要知道一天中有三个时间你会拥有最大程度的注意力和注意力，当然，这会根据你晚上睡觉和醒来的时间而有所不同。
There's natural variation in circadian rhythms, but it's worth knowing that most people find that their level of attention and motivation is going to be highest 30 minutes, three hours, and 11 hours after waking up.
昼夜节律存在自然变化，但值得注意的是，大多数人发现他们的注意力和积极性在起床后 30 分钟、3 小时和 11 小时达到最高水平。
So 30 minutes, three hours, and 11 hours after waking up.
所以醒来后30分钟、3小时和11小时。
And this relates to a number of important biological principles related to circadian shifts in body temperature, which are also related to circadian shifts.
这涉及到一些与体温昼夜变化有关的重要生物学原理，这些原理也与昼夜节律变化有关。
That means changes around the 24 hours cycle in the release of particular neurochemicals.
这意味着特定神经化学物质的释放会在 24 小时周期内发生变化。
So the amount of dopamine available to be released by any sort of goal pursuit or reward, the amount of serotonin available, lots of neurochemistry in there, lots of neural circuitry.
因此，任何类型的目标追求或奖励都会释放多巴胺的量，可用的血清素的量，其中有大量的神经化学物质，大量的神经回路。
But these heightened levels of focus and motivation that just occur naturally regardless of what goal one is trying to pursue.
但无论一个人试图追求什么目标，这些高度的专注和动力都会自然而然地发生。
In fact, regardless of whether or not you're trying to pursue any goal, 30 minutes, three hours and 11 hours after waking, your focus and motivation are going to be their greatest relative to other times in that 24-hour cycle.
事实上，无论你是否试图追求任何目标，醒来后的 30 分钟、3 小时和 11 小时，相对于 24 小时周期中的其他时间，你的注意力和动力都将是最大的。
Now, as I tell you this, I can imagine that some of you are thinking, great, I'm going to schedule one bout of goal pursuit three hours after waking and another 11 hours after waking.
现在，正如我告诉你们的那样，我可以想象你们中的一些人会想，太好了，我将在醒来后 3 小时安排一轮目标追求，并在醒来后 11 小时再安排另一轮目标追求。
Great, if you can do that and that fits with your work and other demands of life, your relationships, etc. Terrific.
太好了，如果你能做到这一点，并且符合你的工作、生活的其他需求、你的人际关系等。太棒了。
However, I don't want this 30 minutes, three hour, and eleven hour protocol to be considered a rule.
然而，我不希望这个 30 分钟、3 小时和 11 小时的协议被视为规则。
And here's why.
原因如下。
Most people don't have a tremendous degree of control over their schedule.
大多数人对自己的日程安排没有很大程度的控制权。
Things like work and family and other demands constrain them in terms of when they can get the work in.
工作、家庭和其他需求等因素限制了他们何时可以开始工作。
And while I do think it's extremely valuable to schedule the specific time, or roughly the specific time, even though that's an oxymoron, meaning a period of time during the day, say before 9 a.m., or between 9 and noon, that you are going to carry out your goal-pursuit endeavors, I've talked about this in previous podcasts.
虽然我确实认为安排特定时间或大致特定时间非常有价值，尽管这是一个矛盾的说法，即一天中的一段时间，比如上午 9 点之前，或 9 点到中午之间，你将执行你的目标追求努力，但我在之前的播客中已经讨论过这一点。
Some people do very well by scheduling an exact time.
有些人通过安排准确的时间做得很好。
From noon to 2 I'm writing.
从中午到下午两点我都在写。
Other people, like myself, do a little better if I set a constraint, but it's a little bit broader, such as I'm going to exercise before 9 a.m.
其他人，比如我自己，如果我设定一个约束，会做得更好一点，但范围更宽一些，比如我要在上午 9 点之前锻炼身体。
That could be anytime before 9 a.m.
可能是上午 9 点之前的任何时间。
Or I'm going to engage in language learning sometime between, say, 6 p.m.
或者我会在下午 6 点到下午 6 点之间的某个时间进行语言学习。
and 9 p.m., as opposed to setting a specific time.
和晚上 9 点，而不是设定具体时间。
That's just what works best for me.
这正是最适合我的方法。
People vary in terms of whether or not they respond best to setting a specific time or a time block and setting up these kinds of barriers after which you are essentially telling yourself you won't do it.
人们对于是否对设定特定时间或时间块以及设置此类障碍做出最佳反应是否反应各不相同，之后您实际上是在告诉自己您不会这样做。
And this is very important, but it is most important that you actually engage in the goal pursuit.
这很重要，但最重要的是你真正致力于目标追求。
And I experienced this recently.
我最近经历过这一点。
I'm trying to run more these days.
这些天我正在尝试多跑步。
I still enjoy doing resistance training.
我仍然喜欢做阻力训练。
I still run three days a week, but I'm trying to run a little bit longer, as opposed to just doing the one long run per week and then two shorter runs later in the week.
我仍然每周跑三天，但我尝试跑得更长一点，而不是每周只跑一次长跑，然后在本周晚些时候跑两次短跑。
I've talked about this in my optimal fitness protocol episode, if you want to check that out, or check out the PDF where it's all distilled down to one or two pages, if you like.
我在《最佳健身协议》一集中谈到了这一点，如果您想查看的话，或者查看 PDF，如果您愿意的话，它都被精简到一两页。
But in any event, these days, I'm trying to extend the amount of time that I'm running.
但无论如何，这些天我正在努力延长跑步的时间。
I'm just enjoying that.
我只是很享受这样。
It's kind of a throwback for me to when I ran cross country as a senior in high school, and this was the time of year when I would start getting ready for the fall season, so I'm enjoying running more.
这对我来说有点像高中高年级时越野跑的回忆，每年这个时候我都会开始为秋季做好准备，所以我更喜欢跑步。
And just this last week, I had the experience of having a very full Sunday.
就在上周，我度过了一个非常充实的周日。
And that's usually the day when I run in the morning or hike during the middle of the day.
这通常是我早上跑步或中午徒步旅行的日子。
And I simply did not get around to it because I had a lot of other important things to do.
我只是没有抽出时间去做这件事，因为我还有很多其他重要的事情要做。
And what I found was 9 p.m.
我发现是晚上 9 点。
rolled around, 10 p.m.
转了一圈，晚上10点
rolled around.
滚来滚去。
And I started thinking, I wish I had gone running.
我开始想，我希望我当时就去跑步。
My Monday was going to be busy.
我的星期一会很忙。
So what did I do?
那么我做了什么？
I laced up my shoes and I went for a run at 10 p.m.
晚上 10 点，我系好鞋带去跑步。
Something I haven't done since college or maybe even high school.
这是我从大学甚至高中以来就没有做过的事情。
And I ended up running for 90 minutes from 10 p.m.
最后我从晚上 10 点开始跑步了 90 分钟。
until 11:30 p.m.
直至晚上 11:30
Definitely not the optimal time for me to go running.
绝对不是我跑步的最佳时间。
In fact, I was thinking, oh, this might disrupt my sleep, but in fact it didn't.
事实上，我在想，哦，这可能会扰乱我的睡眠，但事实上并没有。
I came back, I showered, had a little bit of food, which normally I don't eat that late.
我回来了，洗了个澡，吃了一点食物，通常我不会吃那么晚的。
And I slept like a baby, and I felt great the next day waking up at my normal time, which cues me to another important scientific fact that relates to protocol and protocol flexibility, which is something that I gleaned from a colleague of mine at Stanford School of Medicine who works in the sleep laboratory, and I intend to have him as a guest on this podcast, which is that much of our subjective feelings of energy and well-being during the day have to do not just with how well and how much we slept the night before, but how positively we view our previous day's experiences and how positively we view our next day and, in fact, that same day pursuits and experiences.
我睡得像个婴儿，第二天在正常时间醒来感觉很好，这让我想到了另一个与协议和协议灵活性相关的重要科学事实，这是我从斯坦福大学医学院睡眠实验室工作的一位同事那里收集到的，我打算邀请他作为这个播客的嘉宾，那就是我们白天对能量和幸福感的主观感受不仅仅与我们的睡眠质量和睡眠时间有关。前一天晚上，我们如何积极地看待前一天的经历，以及我们如何积极地看待第二天，事实上，当天的追求和经历。
So in other words, how we feel about our previous day performance and how we feel about what we're about to embark on during our day can increase our energy.
换句话说，我们对前一天表现的感受以及对当天即将开始的事情的感受可以增加我们的能量。
And that might seem obvious to a number of you, but these days, as I and many others out there are talking so much about the importance of sleep, which is, of course, essential, you do want to get great sleep as many nights of your life as you possibly can.
这对你们中的许多人来说似乎是显而易见的，但这些天，正如我和其他许多人都在谈论睡眠的重要性一样，睡眠当然是必不可少的，您确实希望在生命中尽可能多的夜晚获得良好的睡眠。
And if you don't sleep much for a given night, hopefully it's for reasons that you enjoy and positive things like a party or a wedding, or use your imagination.
如果您某晚睡得不多，希望是因为您喜欢参加聚会或婚礼等积极的事情，或者发挥您的想象力。
But it's also the case that when we successfully complete something that we told ourselves that we are going to do, we feel great about it.
但情况也是如此，当我们成功完成告诉自己要做的事情时，我们会感觉很棒。
And that if it means that we sleep a little bit less, or that we have to do our practice bout at 3 p.m.
如果这意味着我们要少睡一点，或者我们必须在下午 3 点进行练习。
or 2 p.m., a time of day when we're really ordinarily in the trough of attention, and we have to use 20 different tools or one tool 20 different times in order to get through that bout of learning, the fact that we complete it leaves us with a feeling of accomplishment.
下午 2 点，这是一天中我们注意力最集中的时候，我们必须使用 20 种不同的工具，或者使用一种工具 20 次不同的时间才能完成这一轮的学习，完成它的事实让我们有一种成就感。
And I'm certain, although I don't know exactly which, that there are neurochemicals and hormones that reflect that.
我确信，虽然我不知道具体是哪一种，但神经化学物质和激素可以反映这一点。
It's almost with certainty going to involve dopamine and other neurochemicals.
几乎可以肯定，这将涉及多巴胺和其他神经化学物质。
But the point is not to get reductionist about it.
但重点不是要简化它。
The point is that, yes, heightened attention and focus occur naturally 30 minutes, three hours, and 11 hours after waking.
重点是，是的，醒来后 30 分钟、3 小时和 11 小时自然会提高注意力和注意力。
But the really important thing about all of this goal setting and pursuit is to do it, to get it done, to set the goal, to do it specifically, make it quantifiable when you're going to do it, make it about verbs, states, and then simply do it.
但所有这些目标设定和追求的真正重要的事情是去做，把它完成，设定目标，具体地去做，当你要做的时候让它可以量化，用动词、状态来表达，然后简单地去做。
Thank you for joining me for today's discussion all about science-based protocols for how to set and pursue your goals.
感谢您参加今天的讨论，内容涉及如何设定和追求目标的基于科学的协议。
If you're learning from and or enjoying this podcast, please subscribe to our YouTube channel.
如果您正在学习或喜欢此播客，请订阅我们的 YouTube 频道。
That's a terrific, zero-cost way to support us.
这是支持我们的绝佳且零成本的方式。
In addition, please subscribe to the podcast on both Spotify and Apple.
此外，请在 Spotify 和 Apple 上订阅该播客。
And on both Spotify and Apple, you can leave us up to a five-star review.
在 Spotify 和 Apple 上，您都可以给我们五星级的评价。
If you have questions for me or comments about the podcast or guests that you'd like me to consider hosting on the Huberman Lab podcast, please put those in the comments section on YouTube.
如果您对我有疑问或对您希望我考虑在 Huberman Lab 播客上主持的播客或嘉宾有意见，请将这些意见放在 YouTube 的评论部分。
I do read all the comments.
我确实阅读了所有评论。
Please also check out the sponsors mentioned at the beginning and throughout today's episode.
另请查看今天节目开头和整个节目中提到的赞助商。
That's the best way to support this podcast.
这是支持这个播客的最佳方式。
Not on today's podcast, but on many previous episodes of the Huberman Lab podcast, we discuss supplements.
不是在今天的播客中，而是在 Huberman Lab 播客的许多先前剧集中，我们讨论了补充剂。
While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like improving sleep, hormone support and focus.
虽然补充剂并不是每个人都需要的，但许多人从它们中获得了巨大的好处，例如改善睡眠、激素支持和注意力集中。
The Huberman Lab podcast has partnered with Momentous Supplements.
Huberman Lab 播客与 Momentous Supplements 合作。
If you'd like to access the supplements discussed on the Huberman Lab podcast, you can go to livemomentous, spelled O-U-S, so it's livemomentous.com/huberman, and you can also receive 20% off.
如果您想访问 Huberman Lab 播客上讨论的补充剂，您可以访问 livemomentous，拼写为 O-U-S，即 livemomentous.com/huberman，您还可以获得 20% 的折扣。
Again, that's livemomentous.com/huberman.
再说一遍，这是 livemomentous.com/huberman。
If you haven't already subscribed to our Neural Network newsletter, our Neural Network newsletter is a completely zero-cost monthly newsletter that includes summaries of podcast episodes as well as protocols, that is, short PDFs describing, for instance, tools to improve sleep, tools to improve neuroplasticity.
如果您还没有订阅我们的神经网络时事通讯，我们的神经网络时事通讯是完全零成本的每月时事通讯，其中包括播客剧集和协议的摘要，即描述改善睡眠的工具、改善神经可塑性的工具等的简短 PDF。
We talk about deliberate cold exposure, fitness, various aspects of mental health, again, all completely zero cost.
我们再次谈论刻意的寒冷暴露、健身、心理健康的各个方面，所有这些都是完全零成本的。
And to sign up, you simply go to hubermanhab.com, go over to the menu in the corner, scroll down to "newsletter" and provide your email.
要注册，您只需访问 hubermanhab.com，转到角落的菜单，向下滚动到“新闻通讯”并提供您的电子邮件。
We do not share your email with anybody.
我们不会与任何人分享您的电子邮件。
If you're not already following me on social media, I am Huberman Lab on all platforms.
如果您还没有在社交媒体上关注我，我是所有平台上的 Huberman Lab。
So that's Instagram, Twitter, Threads, LinkedIn and Facebook.
这就是 Instagram、Twitter、Threads、LinkedIn 和 Facebook。
And at all of those places I talk about science and science-related tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the content of the Huberman Lab podcast.
在所有这些地方，我都谈论科学和与科学相关的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与胡伯曼实验室播客的内容不同。
Again, it's Huberman Lab on all social media platforms.
同样，所有社交媒体平台上都是 Huberman Lab。
Thank you for joining me today for our discussion about science-based protocols for how to best set and pursue and achieve your goals.
感谢您今天与我一起讨论基于科学的协议，以最好地设定、追求和实现您的目标。
And I do want to wish you all the best of luck in setting, pursuing and achieving your goals.
我衷心祝愿您在设定、追求和实现目标时一切顺利。
And last, but certainly not least, thank you for your interest in science.
最后但同样重要的是，感谢您对科学的兴趣。