Leverage Dopamine to Overcome Procrastination & Optimize Effort

Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.

欢迎来到休伯曼实验室播客，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 discussing dopamine.

今天我们讨论的是多巴胺。

Dopamine is a topic that I've covered before on this podcast, and many people have heard of dopamine.

多巴胺是我之前在这个播客中讨论过的一个话题，很多人都听说过多巴胺。

Most people know that dopamine is involved in pleasure to some extent or another, and nowadays, people are starting to appreciate that dopamine is also intimately involved with motivation, drive, and pursuit.

大多数人都知道多巴胺在某种程度上与快乐有关，如今，人们开始认识到多巴胺也与动机、动力和追求密切相关。

Well, today you're going to learn that indeed, dopamine is responsible for all of those things.

好吧，今天你将了解到，确实，多巴胺是所有这些事情的罪魁祸首。

But you are also going to learn that dopamine is critical for overcoming procrastination, for ensuring ongoing motivation, and indeed, for ensuring confidence.

但您还将了解到，多巴胺对于克服拖延、确保持续的动力、甚至确保信心至关重要。

In fact, we are going to talk about the relationship between dopamine and motivation and confidence at the level of neurobiological circuitry, and we are going to cover tools that will allow you to leverage your dopamine in order to have maximum motivation, to overcome sticking points, which include things like procrastination, but also by understanding the neural circuits in the brain and body that release and use dopamine, but more importantly, by understanding what are called dopamine dynamics.

事实上，我们将在神经生物学回路层面上讨论多巴胺与动机和信心之间的关系，我们将介绍一些工具，这些工具可以让你利用多巴胺以获得最大的动力，克服症结点，其中包括拖延之类的事情，而且还可以通过了解大脑和身体中释放和使用多巴胺的神经回路，但更重要的是，通过了解所谓的多巴胺动力学。

That is, what gives rise to big peaks in dopamine, or troughs in dopamine, or what's referred to as our baseline level of dopamine, which turns out to be our baseline levels of motivation and feelings of well-being.

也就是说，是什么导致了多巴胺的大峰值，或多巴胺的低谷，或者所谓的多巴胺基线水平，这就是我们的动机和幸福感的基线水平。

By understanding how those things relate to one another, I assure you that by the end of today's episode, you will be in a far better position to understand why you become amotivated, why you procrastinate, how to ensure motivation on an ongoing basis, and even how to leverage effort and the desire to become motivated as a way to do just that, to become more motivated.

通过了解这些事情之间的相互关系，我向你保证，在今天的节目结束时，你将能够更好地理解为什么你会变得没有动力，为什么你会拖延，如何确保持续的动力，甚至如何利用努力和变得有动力的愿望作为一种方式来做到这一点，变得更有动力。

Today's discussion is not about psychology, although I will center around practical everyday examples and offer many tools that you can implement if you choose.

今天的讨论不是关于心理学的，尽管我将围绕日常实际示例并提供许多您可以选择使用的工具。

Today's discussion is really about pulling apart these things that we call motivation, reward, pleasure, procrastination, and understanding them in terms of their dopamine dynamics.

今天的讨论实际上是要分解这些我们称之为动机、奖励、快乐、拖延的东西，并从多巴胺动力学的角度来理解它们。

So whether you've heard me or others talk about dopamine before, or whether or not today is your first exposure to the topic of dopamine, today's episode is really designed to give you the biological and practical knowledge so that you can leverage your dopamine circuitry and your dopamine levels, as well as tools to adjust dopamine circuitry and levels in order to optimize mental health, physical health, and performance.

因此，无论您以前听过我或其他人谈论过多巴胺，也无论您今天是否第一次接触多巴胺这个话题，今天的节目旨在为您提供生物学和实践知识，以便您可以利用您的多巴胺回路和多巴胺水平，以及调整多巴胺回路和水平的工具，以优化心理健康、身体健康和表现。

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向公众提供有关科学和科学相关工具的零成本消费者信息。

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。

Okay, let's talk about dopamine.

好吧，我们来谈谈多巴胺。

What is dopamine?

什么是多巴胺？

Dopamine is what's called a neuromodulator, which simply refers to the fact that it's a chemical that modulates or changes the electrical activity of other cells.

多巴胺是所谓的神经调节剂，它只是指它是一种调节或改变其他细胞电活动的化学物质。

And the cells I'm referring to are neurons.

我指的细胞是神经元。

Neurons are just nerve cells.

神经元只是神经细胞。

So you have a brain and a spinal cord, and the neurons in your brain and spinal cord connect to one another, and they connect to different areas of the body, including basically every organ of your body.

所以你有一个大脑和一根脊髓，你的大脑和脊髓中的神经元相互连接，它们连接到身体的不同区域，基本上包括你身体的每个器官。

And every organ of your body communicates back to your brain and spinal cord through direct or indirect pathways.

你身体的每个器官都会通过直接或间接的途径与你的大脑和脊髓进行通讯。

For instance, you have neurons in your gut that sense what sorts of nutrients you've eaten or drank, and then send neural signals, electrical signals, up to the brain, and indeed, that whole process happens to be modulated by dopamine.

例如，你肠道中的神经元可以感知你吃了或喝了哪些营养物质，然后将神经信号、电信号发送到大脑，事实上，整个过程恰好受到多巴胺的调节。

Dopamine as a neuromodulator has the basic property of either ramping up, increasing, or decreasing the activity of other neurons.

多巴胺作为神经调节剂具有增强、增加或减少其他神经元活动的基本特性。

And that's done by adjusting things like electrical potentials and things of that sort, that we really won't go into this episode, but that I promise to get into in detail in a future episode if you're interested in the biochemistry and biophysics of neurons and things of that sort.

这是通过调整电势之类的东西来完成的，我们真的不会讨论这一集，但如果你对神经元的生物化学和生物物理学和类似的东西感兴趣，我保证会在未来的一集中详细介绍。

So we have this neuromodulator, dopamine, and we know that that neuromodulator can increase or decrease the activity of other neurons.

所以我们有这种神经调节剂，多巴胺，我们知道这种神经调节剂可以增加或减少其他神经元的活动。

So then we have to ask ourselves, where is dopamine released in the brain and body, and what specific types of neurons is it impacting?

那么我们必须问自己，多巴胺在大脑和身体的哪里释放，以及它影响了哪些特定类型的神经元？

In other words, what specific types of functions does dopamine have?

换句话说，多巴胺有哪些具体类型的功能？

So there are basically five circuits within the brain that use dopamine as the primary neuromodulator, and those five circuits engage different but related functions.

因此，大脑内基本上有五个使用多巴胺作为主要神经调节剂的回路，这五个回路具有不同但相关的功能。

So I'm going to go through them one by one relatively quickly, giving you a little bit of nomenclature and some sense of what each of those circuits looks like and what it does.

因此，我将相对快速地一一浏览它们，让您了解一些术语，并了解每个电路的外观和功能。

The first circuit is the so-called nigrostriatal pathway.

第一个回路是所谓的黑质纹状体通路。

So in the back of the brain, there's an area called substantia nigra, so named because the neurons there are actually very dark.

在大脑后部，有一个区域称为黑质，之所以如此命名是因为那里的神经元实际上非常暗。

They actually contain pigment.

它们实际上含有色素。

You'd be able to see this if I were to slice up a brain.

如果我把大脑切片你就能看到这一点。

You'd see two dark regions in the back.

你会在后面看到两个黑暗区域。

That's substantia nigra.

那就是黑质。

Substantia nigra contains neurons that are chock-a-block full of dopamine, but they release that dopamine in a brain structure called the striatum.

黑质含有充满多巴胺的神经元，但它们在称为纹状体的大脑结构中释放多巴胺。

The striatum is involved in movement, both the initiation of movements and the suppression of movements in so-called go action and no-go suppress action pathways.

纹状体参与运动，即所谓的“去行动”和“不去抑制行动”路径中的运动启动和运动抑制。

A topic for a future podcast.

未来播客的主题。

The second brain circuit that uses and leverages dopamine to a great extent is the so-called mesolimbic pathway.

很大程度上使用和利用多巴胺的第二个大脑回路是所谓的中脑边缘通路。

Now, you'll also in a moment hear about the mesocortical pathway.

现在，您稍后还将了解中皮层通路。

So today I'm going to talk about these somewhat interchangeably at times, but where it's important for me to differentiate between them, I will do that.

因此，今天我有时会交替地讨论这些内容，但在对我来说区分它们很重要的地方，我会这样做。

Both of these pathways initiate from a set of neurons in the so-called ventral tegmental area or VTA.

这两条通路均起始于所谓的腹侧被盖区或 VTA 中的一组神经元。

I will use that acronym, VTA.

我将使用该缩写词，VTA。

The VTA functions in close partnership with a different brain structure called the nucleus accumbens, or NA.

VTA 与称为伏隔核（NA）的不同大脑结构密切合作。

I don't think I'll call it NA today.

我想我今天不会称之为 NA。

I'll talk about VTA, ventral tegmental area, and I'll talk about nucleus accumbens.

我会谈论 VTA，腹侧被盖区，我会谈论伏隔核。

For sake of today's discussion, you can lump those together if you want.

为了今天的讨论，如果您愿意，可以将它们放在一起。

Neurons in those areas project a bunch of different places, but in the mesolimbic pathway, those neurons are projecting to areas of the brain like the hypothalamus, which sits right above the roof of your mouth and is responsible for a lot of basic functions.

这些区域的神经元投射到许多不同的地方，但在中脑边缘通路中，这些神经元投射到大脑的下丘脑等区域，下丘脑位于口腔顶部的正上方，负责许多基本功能。

Things like maintaining your body temperature, for libido and the pursuit of sex, for hunger, for the generation of signals to the pituitary gland that cause the release of hormones and other things into the bloodstream.

比如维持体温、性欲和对性的追求、饥饿、向脑下垂体产生信号，导致激素和其他物质释放到血液中。

So the connections, which I sometimes refer to as projections, from the neurons in the VTA and nucleus accumbens to the hypothalamus, are basically using dopamine to modulate the output of a lot of different things that happen in this hypothalamus that controls a lot of, we could call them primitive functions, but they're really basic functions for survival.

因此，从 VTA 和伏隔核中的神经元到下丘脑的连接，我有时称之为投射，基本上是使用多巴胺来调节下丘脑中发生的许多不同事物的输出，这些事物控制着很多，我们可以称它们为原始功能，但它们实际上是生存的基本功能。

Now, the other pathway out of the VTA and nucleus accumbens is to the cortex.

现在，离开 VTA 和伏隔核的另一条路径是通往皮质。

That's why it's called mesocortical pathway.

这就是为什么它被称为中皮质通路。

So this is a very different pathway out of the VTA and nucleus accumbens than the one I just described a moment ago.

因此，这是一条从 VTA 和伏核出来的路径，与我刚才描述的路径非常不同。

The pathway I'm talking about now, the mesocortical pathway, projects to the prefrontal cortex, which is a structure that many of you have perhaps heard of.

我现在谈论的通路，中皮层通路，投射到前额叶皮层，这是你们许多人可能听说过的结构。

But even if you haven't, it's important to know this is an area that resides right behind your forehead, and that in humans compared to other species, is greatly expanded in terms of its size and complexity of function.

但即使您没有，重要的是要知道这是一个位于您额头后面的区域，并且与其他物种相比，人类的该区域在其大小和功能复杂性方面大大扩展。

So it's involved in everything from planning and executing of action to making good or bad decisions, depending on context.

因此，它涉及从计划和执行行动到根据具体情况做出好或坏决策的一切。

In fact, one of the primary functions of prefrontal cortex is to really understand context.

事实上，前额叶皮层的主要功能之一是真正理解上下文。

Whether or not, for instance, you are alone in your room, where certain behaviors are appropriate, whether or not you are at work, where other behaviors are appropriate.

例如，无论您是否独自一人在房间里，某些行为是否合适，无论您是否在工作，其他行为是否合适。

Understanding what the context is, and therefore, what sorts of actions need to be generated and suppressed.

了解上下文是什么，从而了解需要生成和抑制哪些类型的操作。

In fact, a guest on the "Huberman Lab" podcast, and this is a guest whose episode hasn't aired yet, described this beautifully.

事实上，“Huberman Lab”播客上的一位嘉宾（这位嘉宾的剧集尚未播出）对此进行了精彩的描述。

He's a neurosurgeon, and he said, the way to think about the prefrontal cortex is it's basically an area of the brain that says, "Shh" or "No, not now" to other brain regions in order to suppress action.

他是一名神经外科医生，他说，思考前额叶皮层的方式是，它基本上是大脑的一个区域，对其他大脑区域说“嘘”或“不，现在不行”，以抑制行动。

And we know this because people that have damage to the prefrontal cortex often can't suppress their impulses.

我们知道这一点是因为前额皮质受损的人通常无法抑制自己的冲动。

Okay, so the pathway from VTA and nucleus accumbens to the prefrontal cortex is absolutely critical for today's discussion because we are largely going to be discussing motivation, drive, pursuit, procrastination, and all sorts of things that have to do with our feelings about context, whether or not we want to do something or not, whether or not we feel we should or we shouldn't, whether or not we feel we failed the last time, or there's a high probability of success the next time.

好吧，从 VTA 和伏核到前额皮质的通路对于今天的讨论绝对至关重要，因为我们主要讨论的是动机、内驱力、追求、拖延，以及与我们对环境的感受有关的各种事情，无论我们是否想做某事，无论我们是否觉得应该或不应该，无论我们是否觉得上次失败了，或者下次成功的可能性很大。

Prefrontal cortex does many things, but when thinking about dopamine's role in the prefrontal cortex, that is when thinking about this mesocortical pathway, we really want to think about how dopamine is activating or changing our propensity to do certain things and get us into action or prevent us from doing certain things and prevent action.

前额叶皮层可以做很多事情，但是当考虑多巴胺在前额叶皮层中的作用时，即当考虑这条中皮层通路时，我们真的想思考多巴胺如何激活或改变我们做某些事情的倾向，让我们采取行动或阻止我们做某些事情并阻止我们采取行动。

So basically, you can think about the mesocortical pathway as a circuit that really governs all of the major choices that you're going to make in life about what to do and what not to do toward your goals and away from the things that you want to avoid.

所以基本上，你可以将中皮层通路视为一个回路，它真正控制着你在生活中要做的所有主要选择，即为了实现你的目标该做什么和不做什么，以及远离你想避免的事情。

Now, the fourth dopamine pathway in the brain is the so-called tuberoinfundibular pathway, and this is not one we're going to focus on too much today.

现在，大脑中的第四条多巴胺通路是所谓的结节漏斗通路，我们今天不会过多关注这一通路。

This is a pathway that relates to connections between the brain and your pituitary gland.

这是一条与大脑和垂体之间的连接有关的通路。

Your pituitary gland being that gland that's, as I mentioned a moment ago, is also receiving input from the hypothalamus and is releasing a bunch of hormones into your bloodstream.

正如我刚才提到的，您的脑下垂体也接收来自下丘脑的输入，并向您的血液中释放大量激素。

Things like luteinizing hormone, follicle-stimulating hormone, things like melanocortin hormone.

像黄体生成素、卵泡刺激素、黑皮质激素之类的东西。

These are hormones that are impacting everything from the function of the ovary in females to the function of the testes in males.

这些激素影响着从女性卵巢功能到男性睾丸功能的各个方面。

It's governing things like cortisol release under stress, thyroid hormone, meaning it's regulating thyroid hormone release, and on and on.

它控制着压力下皮质醇的释放、甲状腺激素（这意味着它正在调节甲状腺激素的释放）等等。

Dopamine has a very powerful impact on the output of the pituitary.

多巴胺对垂体的输出有非常强大的影响。

So again, that's probably a topic for a future episode, but it's important in reviewing the different brain circuits that use dopamine as a neuromodulator that I mention that one.

再说一次，这可能是未来一集的主题，但回顾我提到的使用多巴胺作为神经调节剂的不同大脑回路很重要。

Then there's a fifth one, and this fifth one is not often discussed, and again, won't be the main topic of today's discussion, but for thoroughness and for clarity, it's important that we mention it.

然后还有第五个，第五个并不经常被讨论，而且也不会成为今天讨论的主要话题，但为了彻底和清晰起见，我们提到它很重要。

This is the circuit within your retina, that is the pie crust-like lining of neural tissue on the back of your eye because remember, your eye is actually part of your brain that got extruded from your brain during development.

这是视网膜内的电路，即眼睛后部神经组织的饼皮状内衬，因为请记住，您的眼睛实际上是大脑的一部分，在发育过程中从大脑中挤出。

Those two eyes that you see in the mirror and that you see in other people are actually two pieces of central nervous system.

你在镜子里看到的和在别人身上看到的两只眼睛实际上是两个中枢神经系统。

And within the retina, which is the neural portion of the eye, within the neural retina, dopamine is responsible for adapting to different light conditions so that you can see clearly both in the evening and when it gets darker, you can still see a bit, and in the morning when it's very bright.

而在视网膜里面，也就是眼睛的神经部分，在神经视网膜里面，多巴胺负责适应不同的光线条件，这样你无论是在晚上都可以看清楚，天黑的时候还能看得清一点，早上天很亮的时候。

You don't really have to make adjustments to your visual system in order to see clearly.

您实际上不必为了看清楚而调整您的视觉系统。

Your visual system does it for you, and one of the ways that it does that is through the neuromodulator dopamine.

你的视觉系统会为你做到这一点，而它做到这一点的方式之一就是通过神经调节剂多巴胺。

So today, we are not going to discuss the retinal dopamine pathways or the tuberoinfundibular dopamine pathways, and we won't really talk so much about the nigrostriatal pathway.

所以今天，我们不打算讨论视网膜多巴胺通路或结节漏斗部多巴胺通路，我们也不会真正谈论黑质纹状体通路。

I'll say one more thing about it, and then I'll leave it alone.

关于这件事我还要再说一件事，然后就不再管它了。

We are going to talk about the mesocortical pathway, and we might touch on the mesolimbic pathway a little bit as well.

我们将讨论中皮质通路，我们也可能会触及中脑边缘通路。

So today, we're mostly going to talk about mesocortical circuitry and function and dopamine within the mesocortical circuit.

所以今天，我们主要讨论中皮层回路及其功能以及中皮层回路内的多巴胺。

And the reason that we're doing that is that today's discussion is really about motivation, procrastination, goal setting, and pursuit.

我们这样做的原因是今天的讨论实际上是关于动机、拖延、目标设定和追求。

It's very important to understand that neither dopamine nor the mesocortical circuit cares about any specific goal or pursuit.

重要的是要明白，多巴胺和中皮层回路都不关心任何特定的目标或追求。

This is a circuit that uses dopamine in order to pursue anything.

这是一个利用多巴胺来追求任何事物的回路。

Now, of course, some people have a greater propensity to pursue things like work or goals in athletics or relationships, or a combination of those.

当然，现在有些人更倾向于追求工作、运动或人际关系中的目标，或这些的组合。

Other people, unfortunately, have a greater propensity to pursue things like drugs of abuse.

不幸的是，其他人更倾向于追求滥用药物之类的东西。

What are drugs of abuse?

什么是滥用药物？

Drugs of abuse tend to be drugs that increase levels of dopamine to the extent that other types of pursuits in life that are adaptive for us, like work, relationships, school, et cetera, become irrelevant.

滥用药物往往会增加多巴胺水平，从而使生活中适合我们的其他类型的追求（如工作、人际关系、学校等）变得无关紧要。

In fact, the definition of addiction that I use and that I believe really matches the neurobiology very well is that addiction is a progressive narrowing of the things that bring us pleasure.

事实上，我使用的、我认为与神经生物学非常吻合的成瘾定义是，成瘾是对给我们带来快乐的事物的逐渐缩小。

Healthy functioning of the mesocortical pathway, however, allows us to toggle or switch back and forth between different types of pursuits of all the sorts that I've mentioned earlier.

然而，中皮质通路的健康运作使我们能够在我之前提到的各种不同类型的追求之间来回切换。

So if we can understand how that mesocortical pathway works just a little bit, in particular, when dopamine is released and when it's not released, what dopamine does when it's released to our sense of motivation and drive, and if we can understand a little bit about how our recent dopamine history, that is whether or not there is dopamine in our system already, dictates whether or not we are going to feel motivated in the next 5, 10, 15 minutes, hours, days, and weeks.

因此，如果我们能稍微了解一下中皮层通路是如何工作的，特别是当多巴胺被释放和不被释放时，当多巴胺被释放到我们的动机和驱动感时会做什么，如果我们能了解一点我们最近的多巴胺历史，即我们的系统中是否已经存在多巴胺，决定了我们在接下来的5、10、15分钟、小时、天和时间内是否会感到有动力。几周。

That is all very easy to understand.

这一切都很容易理解。

I promise I'll explain it to you in a simple way.

我保证我会用简单的方式向你解释。

But I want you to get a circuit into your mind.

但我希望你能在脑海中形成一个电路。

I want you to envision that there are these neurons, little nerve cells in the VTA and nucleus accumbens.

我想让你想象一下，腹侧被盖区和伏隔核中有这些神经元、小神经细胞。

Those neurons make dopamine.

这些神经元产生多巴胺。

They send their projections that we call axons, which are like little wires, and they can release dopamine into the prefrontal cortex.

它们发送我们称之为轴突的投射，就像小电线一样，它们可以将多巴胺释放到前额皮质中。

And now you already know, because you learned it a few minutes ago, that the prefrontal cortex then can ensure that certain behaviors take place and other behaviors do not take place.

现在你已经知道了，因为你几分钟前就知道了，前额叶皮层可以确保某些行为发生而其他行为不发生。

That shh or quieting that we talked about earlier.

我们之前谈到的那种嘘声或安静。

With that in mind, let's now take a look at how dopamine is released, and let's keep two things in mind.

考虑到这一点，现在让我们看看多巴胺是如何释放的，让我们记住两件事。

There are peaks in dopamine.

多巴胺有峰值。

That is, dopamine is released into the frontal cortex, where it has these effects of activating or suppressing action.

也就是说，多巴胺被释放到额叶皮层，在那里它具有激活或抑制作用的作用。

And we can think of those as peaks in dopamine.

我们可以将这些视为多巴胺的峰值。

So if I call it a spike, that means an increase and then a decrease.

因此，如果我将其称为峰值，则意味着先增加然后减少。

If I call it a peak, it's an increase and then a decrease.

如果我称之为峰值，那就是先增加然后减少。

There can also be troughs in dopamine.

多巴胺也可能出现低谷。

What do I mean by that?

我这么说是什么意思？

Well, we have peaks in dopamine, and that peak in dopamine can rise up and then go back to what we call baseline, or there can be a trough.

嗯，我们有多巴胺的峰值，多巴胺的峰值可以上升，然后回到我们所说的基线，或者可能会有一个低谷。

It can go below baseline.

它可能会低于基线。

So the two key things to understand about dopamine is that we have dopamine peaks that are triggered by certain behaviors, certain compounds, drugs or substances, food, et cetera, and that we have a dopamine baseline.

因此，关于多巴胺，需要了解的两个关键点是，我们有由某些行为、某些化合物、药物或物质、食物等触发的多巴胺峰值，并且我们有一个多巴胺基线。

Our dopamine baseline is our reservoir of dopamine.

我们的多巴胺基线是我们的多巴胺储存库。

It's how full or empty our dopamine pool is.

这就是我们的多巴胺池有多满或多空。

And that dopamine pool is the pool of dopamine that we use in order to create those dopamine peaks.

这个多巴胺池是我们用来创建那些多巴胺峰的多巴胺池。

And when those peaks come down, sometimes they go back to baseline, and sometimes they go to lower than baseline, which we call the trough.

当这些峰值下降时，有时它们会回到基线，有时它们会低于基线，我们称之为波谷。

If any of this seems confusing, I want you just to imagine a wave pool.

如果这些看起来令人困惑，我希望你想象一个波浪池。

This is an analogy that was given to me by one of our podcast guests, which is Dr. Kyle Gillett, who's an obesity specialist and works on a number of things related to endocrine hormone function, including testosterone, estrogen in both men and women.

这是我们的一位播客嘉宾凯尔·吉列博士给我的一个类比，他是一位肥胖专家，致力于许多与内分泌激素功能相关的研究，包括男性和女性的睾酮、雌激素。

If you want to check out his episodes on hormone health, they're fascinating and actionable.

如果你想看看他关于荷尔蒙健康的剧集，它们非常有趣且可行。

He's a tremendous wealth of knowledge.

他知识渊博。

And he has this analogy for how dopamine works in our brain and body, and that analogy is this notion of a wave pool.

他对多巴胺在我们的大脑和身体中如何发挥作用有一个类比，这个类比就是波池的概念。

If you've ever seen a wave pool, it's basically a concrete pool, and there are waves within it.

如果您见过波浪池，它基本上是一个混凝土池，里面有波浪。

Okay, duh.

好吧，呃。

Those waves can be of different heights, so they can be little ripples, and we can think of those as little mini peaks, or they can be big waves.

这些波浪可以具有不同的高度，因此它们可以是小涟漪，我们可以将它们视为小的迷你峰，或者它们可以是大波浪。

They can be really big crashing waves.

它们可能是巨大的海浪。

If the height of those waves and the frequency of those waves is very, very large, some of that water, which here I'm using as an analogy to dopamine, can slosh out of the wave pool and the baseline drops.

如果这些波浪的高度和频率非常非常大，那么一些水（我在这里用它来类比多巴胺）可能会从波浪池中溅出，基线也会下降。

However, if those peaks are small enough or they are seldom enough, well then the baseline, that is the water level in that pool, stays more or less constant.

然而，如果这些峰值足够小或者足够少，那么基线（即该池中的水位）或多或少会保持恒定。

I think this is an excellent analogy for how dopamine works in the mesocortical pathway as it relates to motivation and pursuit and all those sorts of things because we really need to think about how the peaks and the baseline relate to one another.

我认为这是多巴胺如何在中皮质通路中发挥作用的一个很好的类比，因为它与动机和追求以及所有这些事情有关，因为我们确实需要考虑峰值和基线如何相互关联。

And this is very important.

这非常重要。

The peaks and the baseline are not independent of one another.

峰值和基线不是彼此独立的。

They relate to one another.

他们彼此相关。

So now you have in your mind a wave pool, and just understand that if you get a great big, huge wave, maybe one of them, it will crash out and some of that water will splash out.

所以现在你脑子里有一个波浪池，只要明白，如果你遇到一个巨大的波浪，也许是其中一个，它就会崩溃，一些水会溅出来。

The baseline will go down a little bit.

基线会下降一点。

But if you get big peak after big peak after big peak, pretty soon you're going to empty that pool.

但如果你遇到一个又一个的大峰值，那么很快你就会清空那个池子。

Whereas if you have smaller waves or less frequent big waves, well then the baseline will stay relatively constant.

然而，如果你有较小的波浪或不太频繁的大波浪，那么基线将保持相对恒定。

So let's think about dopamine peaks and baselines, and let's remember that for every peak, there's a trough.

因此，让我们考虑一下多巴胺峰值和基线，并记住，每个峰值都有一个低谷。

What do I mean by that?

我这么说是什么意思？

Well, when you have a wave, you also have the bottom of the wave.

好吧，当你有了波浪，你也就有了波浪的底部。

When you have a mountain, you have the bottom of the mountain.

当你有一座山时，你就有了山脚。

When we think about dopamine peaks and dopamine baselines, we have to include that trough because that trough, that is the level of dopamine below baseline, really dictates whether or not you are going to feel motivated to pursue something or not.

当我们考虑多巴胺峰值和多巴胺基线时，我们必须包括该低谷，因为该低谷，即低于基线的多巴胺水平，真正决定了您是否会感到有动力去追求某件事。

So I'm going to give you a visual in your mind.

所以我将在你的脑海中给你一个视觉效果。

The visual in your mind is an increase in dopamine that's triggered by your desire for something, and really could be your desire for anything.

你脑海中的视觉效果是多巴胺的增加，这是由你对某物的渴望引发的，而且实际上可能是你对任何东西的渴望。

If you're hungry and you're thinking about, "I really want a sandwich.

如果你饿了并且你在想，“我真的想要一个三明治。

I really want a..." Let's think.

我真的想要一个……”让我们想想。

What sandwich would I want right now?

我现在想要什么三明治？

A really nice roast beef sandwich on sourdough with a slice of Swiss, tomatoes, a slice of pickle.

一个非常好的烤牛肉三明治，配上酵母，配上一片瑞士面包、西红柿和一片泡菜。

Here I'm describing the sandwich that I would want.

在这里我正在描述我想要的三明治。

So if you're hungry and you're thinking about that, dopamine starts rising.

因此，如果你饿了并且正在思考这个问题，多巴胺就会开始上升。

This is crucially important to understand.

理解这一点至关重要。

Dopamine is not just released when we get the reward, when we get the thing that we're pursuing.

当我们得到奖励、得到我们所追求的东西时，多巴胺不仅会被释放。

Dopamine is released in anticipation of what we want.

多巴胺的释放是为了期待我们想要什么。

That increase in dopamine is by no happenstance, no mistake, relates also to our propensity and desire to move.

多巴胺的增加绝非偶然，也绝非错误，它也与我们运动的倾向和欲望有关。

Remember earlier I told you there's a separate circuit of dopamine that triggers movement and that when it's depleted Is causing things like deficits in movement related to Parkinson's or other movement disorders?

还记得之前我告诉过你，有一个单独的多巴胺回路可以触发运动，当它耗尽时，是否会导致与帕金森病或其他运动障碍相关的运动缺陷等问题？

Well, that's not pure coincidence.

嗯，这并不是纯粹的巧合。

That's because desire and the need to move in order to pursue and reach goals are one and the same process.

这是因为欲望和为了追求和实现目标而采取行动的需要是同一个过程。

So if I desire a sandwich, or I desire a cup of coffee, or I desire some water when I'm thirsty, there's an increase in dopamine that we could call a little mini peak in dopamine.

因此，如果我想要一个三明治，或者想要一杯咖啡，或者口渴时想要喝点水，多巴胺就会增加，我们可以称之为多巴胺的小高峰。

But then here's the key thing.

但这是关键的事情。

Very soon after I realize my desire for something, that peak that was caused by the desire comes down and drops below baseline, below the level of dopamine that it was prior to even thinking about the sandwich or the coffee or the glass of water.

在我意识到自己对某件事的渴望之后不久，由欲望引起的峰值就会下降并降至基线以下，低于甚至在考虑三明治、咖啡或一杯水之前的多巴胺水平。

And it's that drop below baseline that triggers my desire to go out and find that sandwich, that coffee, that water, or that blank.

正是这种低于基线的下降激发了我出去寻找三明治、咖啡、水或空白的欲望。

Insert whatever it is that you happen to desire, action or substance of any kind or person, et cetera.

插入任何你碰巧想要的东西、任何种类或人的行为或物质等等。

So that drop below baseline is fundamental to the whole process, and that drop below baseline was triggered by the preceding peak.

因此，低于基线的下降是整个过程的基础，而低于基线的下降是由之前的峰值触发的。

So let's say that I desire a sandwich, there's an increase in dopamine, then very quickly it comes down below baseline just a little bit.

假设我想要一个三明治，多巴胺会增加，然后很快就会低于基线一点点。

Now I'm in pursuit of the sandwich.

现在我正在寻找三明治。

I'm looking for where I can get that sandwich.

我正在寻找哪里可以买到那个三明治。

I can order it perhaps to be delivered.

我可以订购也许可以送货。

I can go out and find it.

我可以出去找到它。

Now is the stage in which I have to think about what are the different stimuli, that is the things in my environment that signal whether or not I'm likely to get that sandwich or not.

现在是我必须考虑什么是不同刺激的阶段，即我的环境中的事物表明我是否有可能得到那个三明治。

Okay, so for instance, if I were to go to my phone and order food on an app or walk down the street and see the sign for a deli, that's a cue that I'm likely to relieve that drop in dopamine and get not just back to baseline, but that I'll get a peak in dopamine.

好吧，举例来说，如果我用手机在应用程序上点餐，或者走在街上看到熟食店的标志，这就是一个暗示，我可能会缓解多巴胺的下降，不仅回到基线，而且我的多巴胺会达到峰值。

And indeed, that's what happens.

事实上，事情就是这样发生的。

If I find that deli, I go into the deli, they're open, they're making the sandwich that I want, they make my sandwich, and great.

如果我找到那个熟食店，我就会走进熟食店，他们开门，他们正在制作我想要的三明治，他们制作我的三明治，非常棒。

I get that sandwich.

我得到那个三明治。

And that sandwich will have some degree of inherent reward to it, some degree of my liking it or not liking it.

那个三明治会有某种程度的内在奖励，某种程度的我喜欢或不喜欢它。

So let's say I like it.

所以就说我喜欢吧。

It's not the best sandwich I've ever had, but all I'm doing is comparing my desire for that sandwich to the sandwich that I actually got and ate.

这不是我吃过的最好的三明治，但我所做的只是将我对三明治的渴望与我实际得到和吃的三明治进行比较。

And chances are it's going to relieve that craving, meaning it will take that dopamine that had fallen below baseline up, up back to baseline, and if I like the sandwich, it's going to indeed increase that dopamine again to another peak.

它很可能会缓解这种渴望，这意味着它将把已经降至基线以下的多巴胺上升，回到基线，如果我喜欢三明治，它确实会将多巴胺再次增加到另一个峰值。

Now, if I love the sandwich, like it's the most delicious thing that I've ever tasted in my entire life, well then I'll get a big peak in dopamine when I consume that reward.

现在，如果我喜欢三明治，就像它是我一生中吃过的最美味的东西一样，那么当我吃掉这个奖励时，我的多巴胺就会达到一个高峰。

However, chances are the sandwich is more or less as I expect it to be, which is pretty good.

然而，三明治很可能或多或少符合我的预期，这相当不错。

I'll eat it and I'm fine.

我会吃它，我就没事了。

What do I mean by fine?

我说的罚款是什么意思？

Well, there's a concept called reward prediction error.

嗯，有一个概念叫做奖励预测误差。

Reward prediction error says that the dopamine that it is experienced, that is, that's released from the VTA and nucleus accumbens, is going to be of a certain value, and that value is going to be compared to the desire and expectation of what I thought I was going to get.

奖励预测错误表明，它所经历的多巴胺，即从腹侧被盖区和伏隔核释放的多巴胺，将具有一定的价值，并且该价值将与我认为我将得到的欲望和期望进行比较。

So if you take what you actually got minus what you expected, that's reward prediction error.

因此，如果你用实际得到的减去你期望的，那就是奖励预测错误。

So if the sandwich is basically what I expected to get, fine, dopamine comes down basically to a baseline level that's pretty standard for me and is basically the baseline level I had before I ever thought about the sandwich at all.

因此，如果三明治基本上是我期望得到的，那么，多巴胺基本上会下降到对我来说相当标准的基线水平，并且基本上是我在考虑三明治之前的基线水平。

If the sandwich completely surprises me and is completely amazing, just an amazing sandwich, well then the level of dopamine that I experience when I consume that sandwich is going to be even greater, and it's going to be that minus what I expected.

如果三明治完全让我惊讶并且完全令人惊奇，只是一个令人惊奇的三明治，那么当我吃那个三明治时我所经历的多巴胺水平将会更高，而且它将是减去我的预期的水平。

So there it's a bigger reward prediction error in the direction of higher peak by consuming the sandwich.

因此，通过食用三明治，在更高峰值的方向上会有更大的奖励预测误差。

And then of course there's the other possibility, which is the deli's closed, or the sandwich they make me is lousy or doesn't taste good, or something happened in the consuming of that sandwich that just makes it a bad experience.

当然还有另一种可能性，那就是熟食店关门了，或者他们给我做的三明治很糟糕或者味道不好，或者在吃三明治的过程中发生了一些事情，这让我的经历变得很糟糕。

In which case, if we take that reward experienced minus reward predicted from the initial craving, well then it's going to be less than what I expected, and therefore the baseline drops below where it was prior to even desiring the sandwich.

在这种情况下，如果我们将体验到的奖励减去最初渴望所预测的奖励，那么它将低于我的预期，因此基线下降到甚至低于想要三明治之前的水平。

Okay, so all of this might seem a little bit complicated, but it's all very simple.

好吧，所有这一切可能看起来有点复杂，但其实都很简单。

Desire for things increases dopamine, but then our level of dopamine drops below baseline, and it's that drop below baseline that triggers the motivation to bring that dopamine level back up by going and pursuing the thing that you wanted in the first place.

对事物的渴望会增加多巴胺，但随后我们的多巴胺水平会下降到基线以下，正是这种下降触发了通过追求你最初想要的东西来恢复多巴胺水平的动机。

Now, of course, as this is happening, you're not conscious of your dopamine levels.

当然，当这种情况发生时，你并没有意识到自己的多巴胺水平。

You experience this as context-dependent craving and pursuit.

你将其体验为依赖于情境的渴望和追求。

Because remember, the prefrontal cortex is involved in context setting and craving and pursuit because it relates to action and movement, which is one of the general features of the dopamine system.

因为请记住，前额叶皮层参与情境设置以及渴望和追求，因为它与行动和运动有关，这是多巴胺系统的一般特征之一。

So you can start to see how this is a beautifully designed system, and you can also see how it's a perfect system for desire and pursuit of anything, not just sandwiches, as I'm giving you in this somewhat trivial but everyday and therefore applicable example.

所以你可以开始看到这是一个设计精美的系统，你也可以看到它是一个完美的系统，可以满足任何事物的欲望和追求，而不仅仅是三明治，正如我在这个有点琐碎但日常且适用的例子中给你的。

So just by understanding reward prediction error, and especially by understanding that a craving triggers a peak in dopamine that makes you motivated but then drops your level of dopamine below baseline, which makes you even more motivated, you are already halfway through the conceptual aspect of today's podcast.

因此，只要了解奖励预测错误，特别是了解渴望会引发多巴胺峰值，使你有动力，但随后将你的多巴胺水平降至基线以下，这会使你更有动力，你就已经完成了今天播客概念方面的一半。

Because if you can understand that, you will understand why, for instance, when you initially want something or you think you want something, it puts you into motion, but then pretty quickly you're starting to feel the pain of not having that, and that is also contributing to your desire to pursue that thing.

因为如果你能理解这一点，你就会明白为什么，例如，当你最初想要某样东西或你认为你想要某样东西时，它会让你行动起来，但很快你就会开始感受到没有它的痛苦，这也有助于你追求那件事的欲望。

Okay, this is a subtle effect, but if you watch for it, you'll start to see it or experience it within yourself.

好吧，这是一种微妙的效果，但如果你注意它，你就会开始在自己的内心看到或体验到它。

Your craving for things is not just about craving for those things per se, it's also a desire to relieve the pain of not having those things.

你对事物的渴望不仅仅是对那些事物本身的渴望，也是一种想要减轻因没有这些事物而带来的痛苦的渴望。

And if you can internalize that and start to develop an awareness around it, you will be in an amazing position to leverage all sorts of aspects of the dopamine system in order to increase your motivation, especially when things get really hard, or when you have the propensity to procrastinate, which is something that we'll get into a little bit later in the podcast.

如果你能内化这一点并开始培养围绕它的意识，你将处于一个令人惊奇的位置，可以利用多巴胺系统的各个方面来增加你的动力，特别是当事情变得非常困难时，或者当你有拖延倾向时，这是我们稍后将在播客中讨论的内容。

Now I'd like to talk about the dynamics of dopamine release with a little bit more detail.

现在我想更详细地谈谈多巴胺释放的动态。

And this is something I've never covered on any social media post or on any podcast, either this one or as a guest on other podcasts, because on the face of it, it might seem a little too detailed, like, "Why is he telling me all this?

这是我从未在任何社交媒体帖子或任何播客上报道过的事情，无论是这个还是作为其他播客的嘉宾，因为从表面上看，它可能看起来有点太详细了，比如，“他为什么要告诉我这一切？

Isn't it just enough to know that there are peaks and troughs and baselines in dopamine?" Well, it turns out that if you can understand what that peak and trough are really about, in other words, what's really happening when we zoom in on that peak and trough, you'll be in an amazing position to overcome procrastination and essentially pursue any goals in an ongoing basis.

仅仅知道多巴胺有峰、谷和基线还不够吗？”好吧，事实证明，如果你能理解高峰和低谷的真正含义，换句话说，当我们放大高峰和低谷时到底发生了什么，你将处于一个令人惊叹的位置，可以克服拖延症，并基本上持续追求任何目标。

So I'm very excited to share this information with you because I do think that it has tremendous actionable power.

所以我很高兴与您分享这些信息，因为我确实认为它具有巨大的可执行力量。

What I'm about to describe relates to a number of different findings that have been made mostly over the last five to 10 years, although, to be quite direct, mostly within the last five years.

我将要描述的内容涉及许多不同的发现，这些发现大多是在过去五到十年内得出的，不过，相当直接地说，大部分是在过去五年内得出的。

And it has to do with the fact that the peak and trough and baseline that I talked about a moment ago that are associated with craving, they look like a peak followed by a trough, followed by a return to baseline, and maybe another peak if you get the reward or a drop below baseline if you don't or you don't like what you got.

这与我刚才谈到的与渴望有关的峰值、谷值和基线这一事实有关，它们看起来像一个峰值，然后是一个谷值，然后返回到基线，如果你得到奖励，可能会出现另一个峰值，或者如果你没有或不喜欢你得到的奖励，可能会下降到基线以下。

But if we were to zoom in on that peak and the reward, in other words, to really zoom in on the whole process and start thinking about the circuitry, that is the neurons in VTA and nucleus accumbens and how it relates to the frontal cortex in a bit more detail, what we discover is nothing short of amazing.

但如果我们放大那个峰值和奖励，换句话说，真正放大整个过程并开始思考电路，即 VTA 和伏隔核中的神经元，以及它与额叶皮层的更详细的关系，我们的发现简直是令人惊奇。

What we discover is that whenever we're pursuing something, we are always looking for cues as to whether or not we are on the right path to achieve that thing.

我们发现，每当我们追求某件事时，我们总是在寻找线索，看看我们是否走在实现该目标的正确道路上。

And we are also setting a mindset or a context within our brains as to whether or not we are confident or pessimistic as to whether or not we're going to achieve that thing.

我们还在大脑中设定了一种心态或背景，决定我们对能否实现这一目标是否充满信心或悲观。

Now, this is vitally important for anyone out there who finds it hard to get motivated and stay motivated.

现在，这对于那些发现很难获得动力并保持动力的人来说至关重要。

It's also vitally important for anyone who's psychologically minded in any way, you don't have to be a psychologist, but psychologically minded in any way and wonders, why is it that some people are just so motivated and other people have such trouble with motivation?

对于任何有心理头脑的人来说，这也是至关重要的，你不必是一名心理学家，但有任何心理头脑的人都会想知道，为什么有些人如此有动力，而另一些人则在动力方面遇到如此困难？

Why is it that some people require perfect conditions in order to achieve things and other people just seem to manage to pursue things no matter what?

为什么有些人需要完美的条件才能实现目标，而另一些人似乎无论如何都能追求目标？

It also relates to the fact that some of us are very good at achieving our goals in one context and not so much in another.

它还与这样一个事实有关：我们中的一些人在某种情况下非常擅长实现我们的目标，但在另一种情况下却不太擅长。

So here's what you need to understand.

这就是您需要了解的内容。

I'll stay with the example of the roast beef sandwich just because we already have that in mind.

我将继续以烤牛肉三明治为例，因为我们已经考虑到了这一点。

But you can replace roast beef sandwich with essentially any goal.

但你基本上可以用任何目标来代替烤牛肉三明治。

The cue that we're going to likely get what we want.

暗示我们很可能会得到我们想要的东西。

So for instance, the sign that there's a deli on the corner, or that I open my phone and that there's an app that represents a restaurant that sells the particular sandwich that I like.

例如，拐角处有一家熟食店的标志，或者我打开手机，有一个应用程序代表一家销售我喜欢的特定三明治的餐厅。

That cue, as I mentioned before, increases dopamine.

正如我之前提到的，这种暗示会增加多巴胺。

You see that and you're like, "Oh, okay."

当你看到这一点时，你会说：“哦，好吧。”

And subconsciously, there's already a signal that's initiated by that dopamine that I'm on the right path.

在潜意识里，多巴胺已经发出了一个信号，表明我走在正确的道路上。

Then, as I mentioned, dopamine drops below baseline.

然后，正如我提到的，多巴胺下降到基线以下。

That's further contributing to my desire to go pursue that sandwich, either with my thumbs on my phone through the app or with my feet and walking to the deli, standing in line, and so forth.

这进一步激发了我去购买三明治的愿望，无论是通过应用程序用拇指放在手机上，还是用脚走到熟食店、排队等等。

Then, as I mentioned before, there is a peak in dopamine of varying height, depending on how satisfying I find the reward to be when I actually get that sandwich, get that goal.

然后，正如我之前提到的，多巴胺会出现一个不同高度的峰值，具体取决于当我真正得到三明治、实现目标时我对奖励的满足程度。

Now, keep in mind, there is some time delay between the cue, the app, the deli, et cetera, and when I get my sandwich.

现在，请记住，提示、应用程序、熟食店等与我拿到三明治之间存在一些时间延迟。

That gap is going to be different for different things.

对于不同的事情，这个差距会有所不同。

So in pursuing a four-year degree, it's going to be four years if the diploma is your goal.

因此，在攻读四年制学位时，如果您的目标是获得文凭，那么这将是四年。

If it's an exam you're studying for, it might be a week long.

如果您正在准备考试，则可能需要一周的时间。

And there will be many other signals in between that initial cue that, hey, the reward likely lies down this path, in this textbook, on this dating app, or at that deli.

在最初的提示之间还会有许多其他信号，嘿，奖励可能就在这条路上，在这本教科书中，在这个约会应用程序上，或者在那个熟食店里。

There are many other cues.

还有许多其他线索。

Those cues come in subconsciously and involve everything from how long the line is at the deli to whether or not you're seeing the types of people on a dating app that you'd like to see, whether or not they're responding to you, whether or not someone's texting you back or not.

这些线索是在潜意识中出现的，涉及方方面面，从熟食店排队的时间到你是否在约会应用程序上看到你想看到的人类型，他们是否回复你，无论有人是否给你回短信。

All of those cues are integrated and adjusting your baseline level of dopamine all the time as you go to pursue that goal.

所有这些线索都会整合在一起，并在您追求该目标时始终调整您的多巴胺基线水平。

So what the dopamine system does is it doesn't just compare the height of the peak at the beginning, right?

那么多巴胺系统所做的不仅仅是比较开始时峰值的高度，对吗？

The I desire that to the reward that you got.

我希望你得到的奖励。

We talked about reward prediction error.

我们讨论了奖励预测错误。

That's the kind of first-grade version of reward prediction error.

这就是奖励预测错误的一级版本。

It's also taking into account all the things that happen in between, and all of that is serving as a cue for the eventual reward, and all of that is funneling into what we call reward prediction error.

它还考虑了中间发生的所有事情，所有这些都作为最终奖励的线索，所有这些都汇集到了我们所说的奖励预测错误中。

In other words, the dopamine system is very good at subconsciously parsing what are the things that happen between wanting and getting.

换句话说，多巴胺系统非常擅长在潜意识中解析想要和得到之间发生的事情。

And that's part of the learning that dopamine achieves.

这就是多巴胺所实现的学习的一部分。

And indeed, there are specialized circuits from the VTA and nucleus accumbens that are involved in just the learning of how we achieve or don't achieve specific types of rewards that we desire.

事实上，VTA 和伏隔核有专门的回路，它们只参与学习我们如何获得或未获得我们想要的特定类型的奖励。

So this is called reward contingent learning because it's learning the contingencies of what led up to a reward or what didn't lead up to a reward.

所以这被称为奖励偶然学习，因为它学习导致奖励或不导致奖励的偶然情况。

At the same time and in parallel, there's an ongoing release of dopamine in the background, and that ongoing release of dopamine that has nothing to do with learning is really just sort of a propeller that's driving us in the direction of whatever it is that we're trying to pursue.

与此同时，多巴胺在后台持续释放，与学习无关的多巴胺的持续释放实际上只是一种螺旋桨，推动我们朝着我们想要追求的方向前进。

So I realize for some of you, this might seem unnecessary or perhaps even an overwhelming amount of detail, but it's actually quite simple.

所以我意识到对于你们中的一些人来说，这似乎是不必要的，甚至可能是大量的细节，但实际上非常简单。

Your brain is trying to figure out what happened prior to getting or not getting a reward, and it's comparing what you wanted compared to what you got.

你的大脑正在试图弄清楚在获得或没有获得奖励之前发生了什么，并将你想要的与你得到的进行比较。

At the same time, the dopamine system initiates a motivation signal that takes you through that entire round of pursuit.

与此同时，多巴胺系统会发出激励信号，引导你完成整轮的追求。

And those three things, there's the stimulus, the desire, the I want that.

这三件事就是刺激、欲望、我想要那个。

That's the first thing that leads to that peak.

这是导致高峰的第一件事。

The peak drops a little bit below baseline, and it triggers motivation.

峰值略低于基线，这会激发动力。

The motivation is the second thing.

动机是第二件事。

The motivation is dopamine release also, but from a separate set of neurons within this circuit, driving you forward.

动机也是多巴胺释放，但来自该回路内一组独立的神经元，推动您前进。

And the entire time that it's driving you forward, it's paying attention to what's there along the way, even if you don't realize it consciously.

在它推动你前进的整个过程中，它都会关注沿途发生的事情，即使你没有有意识地意识到这一点。

And then there's the reward itself or the lack of reward itself.

然后是奖励本身或缺乏奖励本身。

So those three components, the learning contingency, which has to do with the stimulus and the reward and everything that happens in between, and the propeller nature of dopamine, as I'm referring to it, those all combine into a total learning so that after you get the sandwich or after you finish the exam or after you go out on a date or after you do anything that you desire to do, that system that originates in the VTA and nucleus accumbens and goes up to your cortex, it learned.

因此，这三个组成部分，即学习偶然性，与刺激、奖励以及其间发生的一切有关，以及多巴胺的推进性质，正如我所说的那样，所有这些都结合成一个完整的学习，这样，在你拿到三明治后，在你完成考试后，在你出去约会后，或在你做了任何你想做的事情后，那个起源于VTA和伏隔核并上升到你的皮质的系统，它就学会了。

It learned many things.

它学到了很多东西。

It learned the contingency between stimulus and desire, motivation, and whether or not you succeeded or not.

它了解了刺激与欲望、动机之间的偶然性，以及你是否成功。

It's basically a scoreboard for how you did given what just happened.

它基本上是一个记分牌，用于记录您在刚刚发生的情况下的表现。

So actually, it's all very simple.

事实上，这一切都非常简单。

In fact, if you can understand even just half of what I just said, you are now in a far better position to understand everything from addiction to motivation to procrastination, and it will make sense of all the tools that I'm going to talk about next, which will allow you to overcome procrastination points, to overcome deficits in motivation, and indeed, to reset your motivation in an ongoing way so that you can reach your goals.

事实上，如果你只能理解我刚才所说的一半，那么你现在就能更好地理解从成瘾到动机再到拖延的一切，并且它将理解我接下来要讨论的所有工具，这将使你克服拖延点，克服动力不足，并且实际上，以持续的方式重置你的动力，以便你能够实现你的目标。

Okay, so let's take everything that I just told you and set it aside.

好吧，让我们把我刚才告诉你的一切都放在一边。

It's still important, but let's just set it aside.

它仍然很重要，但我们先把它放在一边。

You don't have to think about any of those details or names or anything.

您不必考虑任何这些细节或名称或任何东西。

Let's just think about addiction, because in biology and in psychology, frankly, it really often pays to think about the extremes first and then work our way towards more typical circumstances.

让我们只考虑成瘾，因为坦率地说，在生物学和心理学中，首先考虑极端情况，然后朝着更典型的情况努力，通常确实是值得的。

Now, with that said, addiction, unfortunately, is very common nowadays.

话虽如此，不幸的是，如今成瘾现象非常普遍。

I just heard a statistic, in fact, that there is an 80, 8-0-percent increase in alcohol use disorder among women in the last 30 years.

事实上，我刚刚听到一项统计数据，在过去 30 年里，女性酒精使用障碍增加了 80%，即 8-0%。

I talked a little bit about this in the episode that I did about alcohol and health.

我在关于酒精和健康的一集中谈到了这一点。

Again, I want to be very clear, I'm not somebody that is completely against alcohol for adults, provided they're not alcoholics.

再次，我想非常清楚地表明，我并不是完全反对成年人饮酒的人，只要他们不是酗酒者。

Turns out two drinks a week, probably fine health-wise.

结果每周喝两杯，可能对健康有益。

Zero would be better if we're honest.

如果我们诚实的话，零会更好。

Zero is better than any alcohol.

零酒精比任何酒精都好。

But two drinks a week is probably fine.

但每周喝两杯可能就可以了。

Past two drinks, you start running into problems.

喝了两杯之后，你就开始遇到问题了。

And yet many, many people out there, male and female alike, suffer from alcohol use disorder, also called alcoholism.

然而，许多人，无论男性还是女性，都患有酒精使用障碍，也称为酒精中毒。

The same is also true for things like methamphetamine or cocaine or other types of substance addictions.

对于甲基苯丙胺、可卡因或其他类型的物质成瘾也是如此。

And the same is also true for a lot of behavioral or what are sometimes called process addictions, things like sex addiction or video game addiction, or any type of behavior that, frankly, is leveraging the dopamine system, but that engages this progressive narrowing of the things that bring someone pleasure, such that nothing else is really salient.

同样的情况也适用于许多行为成瘾或有时被称为过程成瘾的事物，例如性成瘾或电子游戏成瘾，或者坦率地说，利用多巴胺系统的任何类型的行为，但这些行为会逐渐缩小给某人带来快乐的事物，因此没有其他任何事情是真正突出的。

Nothing else is really pulling them in, in the way that their video games or sex or pornography or alcohol, pick your substance or behavior that you see out there or, hopefully not, but that you might suffer from an addiction to.

没有什么能真正吸引他们，比如他们的电子游戏、性、色情或酒精，会选择你在外面看到的物质或行为，或者希望不是，但你可能会对这些物质或行为上瘾。

So what's happening in addiction?

那么上瘾到底发生了什么？

Well, addiction involves dopamine, among other things, often, the opioid system, et cetera.

嗯，成瘾涉及多巴胺，通常还涉及阿片类药物系统等。

But if we were to think about what's the stimulus in an addiction and what's the peak in dopamine, and then what happens after that peak, it all becomes very clear as to why addiction happens and why it's so pernicious.

但如果我们思考成瘾的刺激因素是什么，多巴胺的峰值是什么，然后在峰值之后会发生什么，那么成瘾发生的原因以及它为何如此有害，一切就变得非常清楚了。

So for instance, let's take cocaine.

举例来说，让我们以可卡因为例。

Cocaine causes dramatic increases in dopamine very, very fast.

可卡因会非常非常快地导致多巴胺急剧增加。

So if somebody craves cocaine, what are they craving?

那么，如果有人渴望可卡因，他们渴望什么？

They're craving that dopamine peak.

他们渴望多巴胺达到峰值。

They're craving the increased level of alertness.

他们渴望提高警觉性。

They're craving a number of things associated with the feeling of being under the influence of the drug.

他们渴望一些与药物影响下的感觉相关的东西。

But the stimulus for it simply becomes that line of cocaine, or in the case of crack, that crack rock that they're going to smoke, and God forbid, they're mainlining it, they're shooting into a vein.

但它的刺激物只是变成了可卡因，或者在可卡因的情况下，他们要吸的可卡因，上帝保佑，他们将其注入主流，他们将其射入静脉。

What happens is they snort, smoke, or inject cocaine, and dopamine levels almost immediately go up, up, up, up, up, up to a very high peak.

发生的情况是，他们吸食、吸烟或注射可卡因，多巴胺水平几乎立即上升、上升、上升、上升、上升，达到一个非常高的峰值。

Okay?

好的？

So the time gap between the stimulus and the dopamine is very, very short.

所以刺激和多巴胺之间的时间间隔非常非常短。

So short, in fact, that there's really no other contingencies in between that the mesocortical system has to learn.

事实上，时间太短了，中间皮质系统实际上没有其他需要学习的意外情况。

In fact, what does the system, quote unquote, "learn?" It learns cocaine equals massive amounts of dopamine equals feeling euphoric and energetic, et cetera.

事实上，系统“学习”什么？它了解到可卡因等于大量的多巴胺等于感到欣快和精力充沛，等等。

And in doing that, it reinforces the whole circuit so that short, we can even say hyper short contingency, is really what the system wants.

在这样做的过程中，它加强了整个电路，因此短路，我们甚至可以说超短路意外事件，才是系统真正想要的。

So much so that longer contingencies of, say, putting in the hard work of generating a fitness program or a professional program for yourself or an education program, which takes not just many days but many weeks and years, well, none of that is going to lead to peaks in dopamine that are as high as the peak in dopamine associated with cocaine.

以至于更长的意外事件，比如，投入艰苦的工作来为自己制定一个健身计划或一个专业计划或一个教育计划，这不仅需要很多天，而且需要很多周和几年，好吧，这些都不会导致多巴胺的峰值与可卡因相关的多巴胺的峰值一样高。

So that tells us something critical.

这告诉我们一些关键的事情。

It is both the duration between desire and effect, and when I say effect, I mean the rewarding properties of dopamine that are experienced.

它是欲望和效果之间的持续时间，当我说效果时，我指的是所体验到的多巴胺的奖励特性。

That's important.

这很重要。

So very short gaps teach the system to expect and want short gaps.

因此，非常短的间隙教会系统期望并想要短间隙。

Makes it very hard to pursue things that take longer.

使得追求需要更长时间的事情变得非常困难。

So when we say it's the short, or in this case hyper short distance or time between the stimulus and the dopamine, what we're really talking about if we were to plot this out on a board or on a piece of paper, is the steepness of the rise of that peak.

因此，当我们说刺激和多巴胺之间的距离或时间很短（在这种情况下是超短距离或时间）时，如果我们要将其绘制在木板或纸上，我们真正谈论的是峰值上升的陡度。

It's very, very steep.

它非常非常陡。

The peak in dopamine is coming up very fast after the desire.

欲望过后，多巴胺的峰值很快就会达到。

And in addition to that, and this is very important, the higher the peak in dopamine and the faster the rise to that peak, the further below baseline the dopamine drops after the drug wears off.

除此之外，这一点非常重要，多巴胺的峰值越高，达到该峰值的速度越快，药物失效后多巴胺下降到基线以下越远。

Okay?

好的？

So in the case of cocaine, it's a very fast and very large rise in dopamine, followed by a steep drop and very deep trough in dopamine below baseline.

因此，就可卡因而言，多巴胺会快速且大幅上升，随后多巴胺会急剧下降并深陷基线以下。

You say, okay, so there's pleasure, then there's lack of pleasure.

你说，好吧，所以有快乐，然后就缺乏快乐。

But it's worse than that because it's not just lack of pleasure.

但这比这更糟糕，因为这不仅仅是缺乏快乐。

If you recall what we talked about a little bit earlier, that drop below baseline triggers the desire and the pursuit for what?

如果您还记得我们之前讨论过的内容，那么低于基线会引发对什么的渴望和追求？

For more.

欲了解更多。

And so this sets in motion a vicious loop where people start pursuing peaks in dopamine that can come very fast without much effort, and that's one of the ways in which addictions start to take hold.

因此，这引发了一个恶性循环，人们开始追求多巴胺的峰值，而多巴胺的峰值可以非常快地达到，而不需要太多努力，这就是成瘾开始发生的方式之一。

Now, there's a simple way to think about this and to remember if you want to avoid this whole thing.

现在，有一个简单的方法来思考这个问题并记住您是否想避免这整个事情。

The first one is obvious.

第一个是显而易见的。

Don't do cocaine.

不要吸食可卡因。

Don't try it.

不要尝试。

Don't use it.

不要使用它。

Certainly don't get addicted to it.

当然不要沉迷其中。

Those are all sort of one and the same, frankly.

坦率地说，这些都是同一回事。

I don't know many people that, despite opinions to the contrary, that use cocaine recreationally that don't at some point run into either a financial, psychological, physical, or some other problem.

我不知道有多少人，尽管有相反的观点，但为了娱乐而使用可卡因，在某些时候不会遇到经济、心理、身体或其他问题。

The other thing that's absolutely critical to keep in mind, and this was discussed in my colleague, Dr. Anna Lembke's book, "Dopamine Nation", and on this podcast.

另一件绝对重要的事情要牢记在心，这在我的同事安娜·莱姆克博士的书《多巴胺国家》和这个播客中进行了讨论。

Excellent book, by the way.

顺便说一句，很棒的书。

I highly recommend it if you haven't read it already.

如果您还没有读过，我强烈推荐它。

It's a fascinating exploration into dopamine as it relates to addiction, not just drug addiction, but other types of addiction.

这是对多巴胺的一次有趣的探索，因为它与成瘾有关，不仅仅是毒瘾，还与其他类型的成瘾有关。

Again, the name of that book is "Dopamine Nation." We'll provide a link to it in the show note captions.

同样，那本书的名字是“多巴胺国家”。我们将在节目注释标题中提供指向它的链接。

The other thing that happens after those big, fast increases in dopamine caused by things like cocaine is afterwards, when it quickly drops below baseline, it takes a much longer time to get back to the original baseline than it did prior to using the drug.

在可卡因等物质引起的多巴胺大幅快速增加之后发生的另一件事是，当它迅速降至基线以下时，需要比使用该药物之前更长的时间才能恢复到原始基线。

And worse still is that the peaks in dopamine that are created from more consumption of cocaine leads to progressively lower peaks and deeper troughs below baseline.

更糟糕的是，由于消耗更多的可卡因而产生的多巴胺峰值会导致峰值逐渐降低，谷值低于基线。

So the whole system is shifting away from pleasure and more to pain and the desire for pursuit of the drug.

因此，整个系统正在从快乐和更多转向痛苦和追求毒品的欲望。

Now, this is a terrible situation, and it's a terrible situation that's not just unique to cocaine.

现在，这是一个可怕的情况，而且这种可怕的情况不仅仅是可卡因所独有的。

In fact, if we were to look at the averages, and again, these are averages of the height of the peaks in dopamine that are created by different substances and the rates at which those peaks take place, because remember, the time to peak is just as important as how high that peak goes, we see some pretty interesting numbers.

事实上，如果我们要查看平均值，那么这些是由不同物质产生的多巴胺峰值高度的平均值以及这些峰值发生的速率，因为请记住，达到峰值的时间与峰值的高度一样重要，我们看到一些非常有趣的数字。

So for instance, and again, these are averages based on neuroimaging combined with what are called PET scans, positron emission tomography, combined with blood draws and a number of other data from both animal and human studies.

举例来说，这些平均值是基于神经影像学结合所谓的 PET 扫描、正电子发射断层扫描、抽血以及来自动物和人类研究的许多其他数据得出的。

You find is that at baseline, just kind of on a background of no drug taking of any kind, the neurons in the ventral tegmental nucleus accumbens area are firing at a rate of about three to four per second, releasing dopamine.

你会发现，在基线时，在没有服用任何药物的背景下，伏隔腹侧被盖核区域的神经元以每秒大约三到四次的速度放电，释放多巴胺。

So that's your baseline of dopamine release.

这就是多巴胺释放的基线。

Your forebrain is always seeing a little bit of dopamine from that system.

你的前脑总是从该系统中看到一点多巴胺。

If you were then to anticipate food, and you're relatively hungry, that would double.

如果你当时预计有食物，并且你相对饥饿，那么饥饿感会增加一倍。

Okay?

好的？

So this probably happened when you decided to eat lunch today if you were hungry prior to eating lunch.

因此，如果您在吃午餐之前感到饥饿，那么当您今天决定吃午餐时，可能会发生这种情况。

It doubles in the anticipation of the food, and then depending on how much you enjoyed that food, it might triple or quadruple.

它对食物的期待加倍，然后根据你对食物的喜爱程度，它可能会增加三倍或四倍。

It might be lower than it was during the anticipation, as we talked about before.

正如我们之前谈到的，它可能会低于预期期间的水平。

So there's an approximate doubling under conditions of desiring and consuming food.

因此，在渴望和消费食物的情况下，大约会增加一倍。

Let's take nicotine as the next example.

让我们以尼古丁为例。

For people that use nicotine, either smoking, vaping, snuffing, or dipping, all routes of nicotine administration that I covered in our episode about nicotine, there's about a 150% increase in the rate of dopamine neuron firing.

对于使用尼古丁的人来说，无论是吸烟、吸电子烟、吸鼻烟还是吸尼古丁，我在关于尼古丁的剧集中介绍过的所有尼古丁给药途径，多巴胺神经元放电率大约增加了 150%。

Cocaine is going to increase the rate of dopamine output into the prefrontal cortex by about 1,000%.

可卡因将使前额皮质的多巴胺输出率增加约 1,000%。

Okay?

好的？

So what you're really talking about here is a tenfold increase in the amount of dopamine that's released into the prefrontal cortex, as measured by the rates of firing of these dopamine neurons.

所以你在这里真正谈论的是释放到前额皮质的多巴胺量增加了十倍，这是通过这些多巴胺神经元的放电速率来衡量的。

Methamphetamine is going to be anywhere from 1,000% anywhere up to 10,000%.

甲基苯丙胺的含量从 1,000% 到 10,000% 不等。

It really varies depending on the potency of the drug and a few other factors.

它实际上取决于药物的效力和其他一些因素。

And here's where perhaps it gets a little more interesting.

这也许是更有趣的地方。

Some of you are probably wondering about caffeine Or about sex, or about video games.

你们中的一些人可能想知道咖啡因、性或电子游戏。

Now there, the numbers vary tremendously, and it's really important to understand that across the board, not just for caffeine, sex, video games, but also for nicotine, alcohol, and other kind of substances, and what we call motivated behaviors, some of which are part of a healthy life, like eating and reproduction, provided it's age appropriate, context appropriate, species appropriate, consensual, well then we consider it adaptive.

现在，数字差异很大，重要的是要全面了解这一点，不仅适用于咖啡因、性、电子游戏，还适用于尼古丁、酒精和其他物质，以及我们所说的动机行为，其中一些是健康生活的一部分，例如饮食和繁殖，只要它适合年龄、适合环境、适合物种、双方同意，然后我们认为它是适应性的。

If it's not, well then it's considered maladaptive.

如果不是，那么它就被认为是适应不良。

Some people will sit down to play a video game.

有些人会坐下来玩电子游戏。

They really like video games, and as they're sitting down, they will experience a fivefold increase in the rate of dopamine output from their nucleus accumbens.

他们真的很喜欢电子游戏，当他们坐下来时，他们的伏隔核输出多巴胺的速度会增加五倍。

For other people, it's going to be a tenfold increase.

对于其他人来说，这将增加十倍。

For other people, like me, who don't like video games very much, I don't have anything against them, I don't dislike them, but it doesn't do much for me, it might not cause any increase whatsoever.

对于其他人，比如我，不太喜欢电子游戏，我没有任何反对他们的东西，我不不喜欢他们，但它对我来说没有多大作用，它可能不会导致任何增加。

It might even cause a decrease in dopamine.

它甚至可能导致多巴胺减少。

So there's a lot of individual variability.

所以存在很大的个体差异。

For sex, it turns out to be a range.

对于性来说，事实证明这是一个范围。

So the typical range that's cited in the literature is anywhere from a four to fivefold increase in the rate of dopamine neuron firing.

因此，文献中引用的典型范围是多巴胺神经元放电率增加四到五倍。

However, there are certain individuals for which that number is doubled.

然而，对于某些人来说，这个数字会翻倍。

Caffeine is a little bit of a special circumstance because caffeine has the property of not just causing the release of dopamine, but increasing the amount of dopamine receptors over time.

咖啡因有点特殊，因为咖啡因不仅能引起多巴胺的释放，还能随着时间的推移增加多巴胺受体的数量。

And there aren't a lot of excellent measurements of the amount of dopamine released as a function of caffeine intake in different populations of humans.

对于不同人群中咖啡因摄入量与多巴胺释放量的关系，目前还没有很多出色的测量方法。

It's mostly animal studies.

主要是动物研究。

But what we think based on the gestalt, based on the overall picture of the literature, is that it's an approximate doubling of the dopamine signaling that's coming out of the VTA nucleus accumbens to prefrontal cortex when we anticipate and when we drink our coffee.

但根据格式塔和文献的总体情况，我们认为，当我们预期和喝咖啡时，从 VTA 伏隔核到前额皮质的多巴胺信号大约增加了一倍。

Again, I really want to be clear that for all of these things, these are relative levels and they are distributions.

再次，我真的想澄清，对于所有这些事情，这些都是相对水平，并且它们是分布。

So if we were to plot them out on paper, you would see that these are not bar graphs, these are overlapping curves to some extent.

因此，如果我们将它们绘制在纸上，您会发现它们不是条形图，而是在某种程度上重叠的曲线。

So some people are going to achieve more dopamine release or less dopamine release from one behavior or substance.

因此，有些人会通过一种行为或物质释放更多或更少的多巴胺。

However, it's very clear that cocaine, methamphetamine, even heroin for that matter, are way out on the right-hand side of the curve, causing enormous increases in dopamine very quickly.

然而，很明显，可卡因、甲基苯丙胺，甚至海洛因，都位于曲线的右侧，导致多巴胺迅速大量增加。

And the other things that we described have, again, a distribution that is more leftward shifted on this imaginary plot that I'm creating.

我们所描述的其他事物在我正在创建的这个假想图上再次有一个更左移的分布。

So a lot of individual variability.

所以个体差异很大。

However, it's fascinating that dopamine is the single molecule that's causing the craving and pursuit and experience of all of these substances and behaviors.

然而，令人着迷的是，多巴胺是引起对所有这些物质和行为的渴望、追求和体验的单一分子。

And the learning of all of that craving, pursuit, and actual experience is what predicts whether or not we will reengage, reuse that substance or not, reengage in a behavior or not, and how frequently we will do that.

对所有这些渴望、追求和实际经验的学习可以预测我们是否会重新参与、重复使用该物质、是否重新参与某种行为，以及我们这样做的频率。

So that's addiction.

所以这就是上瘾。

But if you understand how the height of those peaks in dopamine and the rate to reach those peaks and the troughs that result, and how long the troughs take to get back to baseline, if you understand or a little or all of that, you're really in a terrific position to understand how to leverage the dopamine system for the pursuit of healthy goals and behaviors.

但是，如果您了解多巴胺的峰值高度、达到峰值的速率以及由此产生的低谷，以及低谷需要多长时间才能回到基线，如果您了解其中一点或全部，那么您确实处于一个很好的位置，可以了解如何利用多巴胺系统来追求健康的目标和行为。

I should mention one thing about recovery from addiction, which is that the reset of all that dopamine circuitry from unhealthy to healthy often involves, depending on the addiction, 30 days of complete abstinence.

我应该提到关于从成瘾中恢复的一件事，那就是所有多巴胺回路从不健康到健康的重置通常需要 30 天的完全戒断，具体取决于成瘾的程度。

That 30 days of complete abstinence inevitably involves a lot of pain and discomfort and craving, anxiety, insomnia, et cetera, that relates to the big trough in dopamine that inevitably occurs.

30天的完全禁欲不可避免地会带来很多疼痛、不适、渴望、焦虑、失眠等等，这与不可避免地发生的多巴胺的大谷有关。

Now, of course, there are some addictions, such as severe alcohol addiction and in some cases opiate addiction, that immediate and sustained abstinence cannot be used as the tool.

当然，现在有一些成瘾，例如严重的酒精成瘾和某些情况下的阿片成瘾，不能使用立即和持续的戒断作为工具。

Somebody really needs to work with an addiction specialist, and sometimes there needs to be a tapering off of the substance.

有人确实需要与成瘾专家合作，有时需要逐渐减少药物的用量。

For other addictions, it can be "cold turkey." And then of course, there are other addictions, in particular food and sex, but sometimes even things like video games, for which the desired outcome is not necessarily to eliminate the behavior completely, but to set some constraints around the behavior so that it's not occurring to the exclusion of other pleasureful things in life and adaptive things in life.

对于其他成瘾，它可能是“冷火鸡”。当然，还有其他成瘾，特别是食物和性，但有时甚至是像电子游戏这样的成瘾，其期望的结果不一定是完全消除该行为，而是围绕该行为设置一些限制，这样它就不会在排除生活中其他愉快的事情和生活中适应性的事情的情况下发生。

And for that, there is the requirement for what are called binding behaviors.

为此，需要所谓的绑定行为。

We'll get back to binding behaviors later, but binding behaviors are behaviors in which people bind their behavior around a particular substance use or around a particular behavioral addiction, like sex, video games, et cetera, in space and/or time.

稍后我们将回到约束行为，但约束行为是指人们在空间和/或时间上将自己的行为与特定的物质使用或特定的行为成瘾（例如性、电子游戏等）结合起来的行为。

In space meaning they might only engage in those particular behaviors in certain places and certain times when it's context appropriate.

在空间上，这意味着他们可能只会在特定的地点和特定的时间，在上下文合适的情况下进行这些特定的行为。

Okay?

好的？

There are numerous examples of binding behaviors in space and time, and it all has to do with clamping or directing when the engagement with the dopamine-releasing behavior is going to occur.

空间和时间上的束缚行为的例子有很多，而这一切都与多巴胺释放行为发生时的夹紧或引导有关。

So what's happening when people decide to go cold turkey or they use these binding behaviors?

那么，当人们决定彻底戒掉或者使用这些约束行为时，会发生什么呢？

Well, what's happening is that people are engaging the specific circuitry within the prefrontal cortex that, as I mentioned at the beginning of the episode, are important for context setting.

嗯，正在发生的事情是，人们正在参与前额叶皮层内的特定电路，正如我在本集开头提到的那样，这对于上下文设置非常重要。

So in the cases of binding behaviors, the prefrontal cortex is essentially getting trained up to understand that, okay, certain things like food or perhaps sex or perhaps video games, they're okay if they are done or consumed in appropriate amounts or in particular contexts.

因此，在束缚行为的情况下，前额叶皮层本质上是在接受训练，以理解某些事情，比如食物、性或电子游戏，如果以适当的量或在特定的环境下完成或消耗它们，那么它们就没有问题。

That requires the context setting, goal-directed behavior that the prefrontal cortex is responsible.

这需要前额叶皮层负责的情境设定和目标导向行为。

Okay, so for the last 10 or 15 minutes, we've been talking a lot about addiction, and actually this is not an episode about addiction.

好吧，在过去的 10 或 15 分钟里，我们一直在谈论很多关于成瘾的问题，实际上这不是一个关于成瘾的剧集。

However, if you understand a little bit about the dopamine dynamics in an addiction, you can leverage that knowledge towards healthy, adaptive goal pursuit and achieving your goals.

然而，如果您对成瘾中的多巴胺动态有一点了解，您就可以利用这些知识来追求健康、适应性的目标并实现您的目标。

So let's Think about that in the context of what generates dopamine peaks, what generates desire to pursue goals, what causes our readout of whether or not we achieved a goal or not.

因此，让我们思考一下什么会产生多巴胺峰值，什么会产生追求目标的欲望，什么会导致我们读出我们是否实现了目标。

In other words, what allows us to learn how to pursue goals of different kinds?

换句话说，是什么让我们能够学习如何追求不同类型的目标？

Not just get good at achieving one kind of goal, but really understand and get really, really good at setting goals and pursuing goals of different kinds that are adaptive in different areas of life.

不仅要擅长实现一种目标，还要真正理解并真正非常擅长设定目标和追求适应生活不同领域的不同类型的目标。

Because we all are going to have to pursue goals in school, work, relationships, fitness, mental health, and on and on in order to be our best selves.

因为我们所有人都必须在学校、工作、人际关系、健身、心理健康等方面追求目标，才能成为最好的自己。

That's clear.

很清楚。

Well, all of that is possible using the same basic set of dopamine circuits and the same basic dynamics of dopamine.

好吧，使用相同的多巴胺电路基本组和相同的多巴胺基本动力学，所有这一切都是可能的。

So for instance, if we are going to feel motivated at all, that is, if we are going to wake up in the morning or have any period of time during our day in which we feel like we are capable of pursuing goals, we are going to have to have a healthy level of baseline dopamine.

因此，举例来说，如果我们想要感到有动力，也就是说，如果我们要在早上醒来，或者在一天中的任何一段时间内我们感觉自己有能力追求目标，我们就必须拥有健康的基线多巴胺水平。

In other words, we are going to have to have enough dopamine in the wave pool, enough water in the wave pool that is, before we can generate any waves or peaks in dopamine, let alone troughs and the rest.

换句话说，我们必须在波浪池中有足够的多巴胺，在波浪池中有足够的水，也就是说，在我们能够产生多巴胺的任何波浪或峰值之前，更不用说波谷和其他部分了。

So how do we achieve a healthy baseline level of dopamine?

那么我们如何才能达到健康的多巴胺基线水平呢？

Well, there we can really look to some foundational practices.

嗯，我们确实可以研究一些基础实践。

Practices that perhaps you've heard about on this podcast before and that to some of you might seem a little mundane, although some of them are a bit more sophisticated, maybe even esoteric.

也许您以前在这个播客上听说过这些做法，对你们中的一些人来说可能看起来有点平凡，尽管其中一些更复杂，甚至可能深奥。

The good news is that we can all control these things, and they don't require purchasing anything, but they do require some degree of regular upkeep and effort.

好消息是我们都可以控制这些东西，它们不需要购买任何东西，但它们确实需要一定程度的定期维护和努力。

Those things include what I call the very basics.

这些东西包括我所说的最基本的东西。

Now, the very basics, put in the context of today's discussion, are the things that put water in the wave pool.

现在，在今天讨论的背景下，最基础的知识就是将水放入波浪池中的东西。

Those are going to be getting sufficient amounts of quality sleep each night, something that we've done several episodes on and have online toolkits for.

这些人每晚都会获得充足的优质睡眠，我们已经为此做了几集，并提供了在线工具包。

So you can see the Master Your Sleep episode, the Perfect Your Sleep episode, the Light and Health episode.

因此，您可以观看“掌控您的睡眠”剧集、“完美您的睡眠”剧集、“光明与健康”剧集。

If you want to skip all that and just get right to the tools, we have a sleep toolkit, or it's actually called the Toolkit for Sleep, that you can access at hubermanlab.com, completely zero cost.

如果您想跳过所有这些并直接使用工具，我们有一个睡眠工具包，或者它实际上称为睡眠工具包，您可以在 hubermanlab.com 上访问它，完全零成本。

You just go there and download that toolkit.

您只需去那里下载该工具包即可。

Getting sufficient sleep each night literally restores your dopamine reserves.

每晚充足的睡眠确实可以恢复您的多巴胺储备。

It allows dopamine to be present and for you to have a level of baseline dopamine that will allow you to even consider your goals in any kind of meaningful or reasonable way.

它允许多巴胺存在，并让您拥有一定水平的基线多巴胺，甚至可以让您以任何有意义或合理的方式考虑您的目标。

Second, there are practices that are supported by the scientific literature to increase your baseline level of dopamine that are independent of sleep but are similar to sleep, and I like to refer to these as non-sleep deep rest.

其次，有科学文献支持的一些做法可以提高多巴胺的基线水平，这些做法独立于睡眠，但与睡眠相似，我喜欢将这些做法称为非睡眠深度休息。

This is not meditation.

这不是冥想。

There's actually very little evidence that meditation of the traditional kind of sitting eyes closed, third eye, focusing on your third eye center, which is this area behind your forehead.

事实上，几乎没有证据表明传统的坐姿冥想，闭上眼睛，第三只眼，专注于你的第三只眼中心，也就是额头后面的这个区域。

There is very little evidence that that increases levels of dopamine.

几乎没有证据表明这会增加多巴胺的水平。

There is a place for meditation in the context of today's discussion, but I'll repeat, meditation itself is a focusing exercise.

在今天的讨论中，冥想有一席之地，但我要重复一遍，冥想本身就是一种集中注意力的练习。

It is not known to increase dopamine.

目前尚不清楚是否会增加多巴胺。

However, non-sleep deep rest, so-called NSDR, very similar although different to what's sometimes called yoga nidra, which is where you lie there, you do a sort of body scan, some long exhale breathing.

然而，非睡眠深度休息，即所谓的 NSDR，与有时被称为瑜伽休息法的方法非常相似，尽管有所不同，即您躺在那里，进行某种身体扫描，进行长时间的呼气呼吸。

NSDR is very similar.

NSDR 非常相似。

You can find a link to a zero-cost NSDR on YouTube.

您可以在 YouTube 上找到零成本 NSDR 的链接。

It's a 10-minute long one.

这是一个10分钟长的节目。

There are also 20 and 30-minute ones out there also on YouTube, but I'll provide a link to the 10-minute one.

YouTube 上也有 20 分钟和 30 分钟的视频，但我会提供 10 分钟视频的链接。

Those have been shown to increase the amount of dopamine in your dopamine reserves by up to 65%, which is a remarkable number.

研究表明，这些药物可以使您的多巴胺储备中的多巴胺含量增加高达 65%，这是一个了不起的数字。

So quality sleep, non-sleep deep rest, AKA yoga nidra, very powerful ways to keep your baseline level of dopamine at a sufficient level.

因此，高质量的睡眠、非睡眠深度休息，又名瑜伽休息术，是保持多巴胺基线水平在足够水平的非常有效的方法。

In addition to that, nutrition no doubt plays a role in your baseline level of dopamine because tyrosine, the amino acid, is the rate-limiting enzyme for the synthesis of dopamine.

除此之外，营养无疑会影响多巴胺的基线水平，因为酪氨酸（氨基酸）是多巴胺合成的限速酶。

Tyrosine is present in varying levels in different foods.

酪氨酸在不同食物中的含量不同。

You can look those up online.

你可以在网上查一下。

You just simply put in a search for tyrosine levels in different foods, everything from particular cheeses like parmesan cheese has high levels of tyrosine, certain meats, certain nuts, certain vegetables.

您只需简单地搜索不同食物中的酪氨酸水平即可，从特定的奶酪（如帕尔马干酪）到某些肉类、某些坚果、某些蔬菜，所有食物都含有高水平的酪氨酸。

Without getting into details and specifics, you can find those there.

无需深入了解细节和细节，您就可以在那里找到它们。

But you need proper nutrition and therefore nutrients, in particular tyrosine, in order to have sufficient levels of baseline dopamine.

但您需要适当的营养，因此需要营养素，特别是酪氨酸，以便拥有足够水平的基线多巴胺。

The third thing on the list, and again, these are things that we come back to almost every episode, but I don't think they can be repeated enough because these are really things that we need to focus on every 24 hours.

清单上的第三件事，同样，这些是我们几乎每集都会回来的事情，但我认为它们不能重复足够多，因为这些确实是我们每 24 小时需要关注的事情。

You might be able to skip a day here or there if you get sick or you're traveling, or you have some major life event, but really every 24 hours, we need to re-up our sleep.

如果您生病了，或者正在旅行，或者有一些重大的生活事件，您可能可以在这里或那里跳过一天，但实际上每 24 小时，我们都需要重新补充睡眠。

We need to re-up our nutrients.

我们需要补充营养。

Even if you're fasting, you're re-upping your nutrients from stored sources within your body.

即使您禁食，您也会从体内储存的来源重新补充营养。

The third thing is sunlight, morning sunlight in particular.

第三是阳光，特别是早晨的阳光。

I've done extensive episodes about this.

我已经制作了大量关于此的剧集。

Check out the episode on lighting your health if you want all the details, but you want to try and view sunlight as early in the day as possible, five to 10 minutes on a clear day minimum, 10 to 20 minutes on a cloudy day minimum, 20 to 30 minutes on a very overcast day minimum, without sunglasses.

如果您想了解所有详细信息，请查看“照亮您的健康”这一集，但您想尝试在一天中尽早观看阳光，晴天至少 5 到 10 分钟，阴天至少 10 到 20 分钟，阴天至少 20 到 30 分钟，并且不戴太阳镜。

Don't stare at the sun.

不要盯着太阳。

Please don't damage your eyes.

请不要伤害你的眼睛。

Look slightly off from the sun, but yes, you want to face eastward towards the sun, and on those cloudy days, that's especially important to do.

稍微偏离太阳，但是，是的，你想面向东面朝向太阳，在那些阴天，这一点尤其重要。

Why?

为什么？

Well, viewing morning sunlight increases cortisol early in the day, which is excellent because you want cortisol elevated early in the day and you want it lower later in the day.

嗯，观看早晨的阳光会在一天的早些时候增加皮质醇，这是很好的，因为你希望皮质醇在一天的早些时候升高，而你希望在当天的晚些时候皮质醇降低。

And because of the relationship between the cells in your eye that sense sunlight, specifically morning sunlight, believe it or not, that happens, and signal to your hypothalamus and the relationship between the hypothalamus and the pituitary and other endocrine organs, it sets in motion a dopamine-related cascade in neuromodulators, dopamine, and hormones that lead to states of well-being, elevated mood, alertness, et cetera, throughout the day.

而且，由于您眼睛中感知阳光（特别是早晨阳光）的细胞之间的关系，无论您相信与否，这种情况都会发生，并向您的下丘脑发出信号，以及下丘脑与垂体和其他内分泌器官之间的关系，它会启动神经调节剂、多巴胺和激素中与多巴胺相关的级联反应，从而导致全天的幸福感、情绪高涨、警觉性等等。

It also helps your sleep at night, but today we're talking about dopamine.

它还有助于您晚上的睡眠，但今天我们谈论的是多巴胺。

So yes, believe it or not, that morning sunlight exposure does increase your levels of dopamine, not just cortisol.

所以，是的，无论你相信与否，早晨的阳光照射确实会增加你的多巴胺水平，而不仅仅是皮质醇。

And fourth on the list is going to be movement, exercise of varying kinds.

清单上的第四个是运动，各种锻炼。

Could be resistance training, could be cardiovascular training.

可能是阻力训练，也可能是心血管训练。

That does increase levels of dopamine.

这确实会增加多巴胺的水平。

Here we're not talking about achieving peaks in dopamine.

这里我们讨论的不是多巴胺达到峰值。

That could be accomplished through setting a personal record, a PR, or through sprints or heavy lifts, or learning some new dynamic movement.

这可以通过创造个人纪录、个人纪录、短跑或举重、或者学习一些新的动态动作来实现。

What we're really talking about here is getting into a regular exercise program of, if not every day, at least five days a week, a mixture of cardiovascular and resistance exercise.

我们在这里真正讨论的是制定定期锻炼计划，即使不是每天，也至少每周进行五天，将心血管运动和阻力运动结合起来。

That we also know is known to elevate and maintain an elevated level of baseline dopamine.

我们还知道，它可以提高并维持基线多巴胺的升高水平。

So it's not just about the euphoria you feel during or after exercise, it's also about the baseline level of dopamine that's achieved through regular movement and engaging in movement.

因此，这不仅与您在运动期间或运动后感受到的愉悦感有关，还与通过定期运动和参与运动所达到的多巴胺基线水平有关。

And if you're asking how could that be?

如果你问那怎么可能？

Well, you already know the answer.

好吧，你已经知道答案了。

The circuits in the brain and body that generate movement, not just goal-seeking, but movement itself, as I mentioned earlier, that nigrostriatal pathway.

大脑和身体中产生运动的回路，不仅仅是寻求目标，而且是运动本身，正如我之前提到的，即黑质纹状体通路。

And yes, that circuit is separate from the VTA nucleus accumbens to cortical circuit, the mesocortical circuit that we've mainly been focusing on today, but they interact.

是的，该回路与 VTA 伏隔核至皮质回路（我们今天主要关注的中皮层回路）是分开的，但它们是相互作用的。

And so by engaging in regular movement, you ensure that you're maintaining elevated levels of baseline dopamine, which is what you want if you're going to be able to engage in any kind of motivated pursuit behavior of any kind.

因此，通过定期运动，您可以确保自己维持较高的基线多巴胺水平，如果您想要能够从事任何类型的有动力的追求行为，这就是您想要的。

So those are the fundamentals that will set the level of baseline dopamine in your system.

这些是设定系统中多巴胺基线水平的基本原理。

A couple of key points.

几个关键点。

Yes, there is variation based on both genetics and circumstance in baseline levels of dopamine.

是的，多巴胺的基线水平存在基于遗传和环境的变化。

If someone's going through a particularly hard time, or if somebody inherited a gene in the dopamine synthesis pathway that simply affords them higher levels of baseline dopamine, we likely know these people.

如果某人正在经历特别困难的时期，或者如果有人继承了多巴胺合成途径中的一个基因，该基因只是为他们提供了更高水平的基线多巴胺，我们很可能认识这些人。

They seem hyper-motivated all the time, not just based on prior success, but they just seem to have a lot of energy and a lot of go drive.

他们似乎总是充满动力，不仅仅是因为之前的成功，而且他们似乎拥有充沛的精力和干劲。

You talk about activation energy.

你说的是活化能。

Some of you may know what that term means, others of you won't.

你们中的一些人可能知道该术语的含义，而另一些人则不知道。

Having low activation energy is great.

具有低活化能是很好的。

I mean, the amount of energy that it takes to get into action to pursue adaptive and meaningful healthy goals.

我的意思是，采取行动追求适应性和有意义的健康目标所需的能量。

Some people just seem to have lower activation energy, and higher levels of dopamine are probably associated with that.

有些人似乎具有较低的激活能，而较高水平的多巴胺可能与此有关。

Some of us have lower levels of baseline dopamine.

我们中的一些人的基线多巴胺水平较低。

Regardless, everyone needs to engage in the foundational things that I just mentioned a few moments ago every 24 hours, or at least strive to.

无论如何，每个人都需要每 24 小时参与我刚才提到的基础事情，或者至少努力去做。

There is no escaping that.

这是无法逃避的。

Now, there are things that can increase one's baseline level of dopamine further, and some of those get us into the realm of supplements and prescription drugs.

现在，有些东西可以进一步提高多巴胺的基线水平，其中一些让我们进入补充剂和处方药的领域。

But for now, I just want to mention a few of them that are purely behavioral in nature, are zero cost, and that have been shown in the research literature to increase baseline levels of dopamine for long periods of time.

但现在，我只想提及其中一些纯粹是行为性质的、零成本的，并且研​​究文献已表明它们可以长时间提高多巴胺的基线水平。

And this is important because if any of you are out there listening to this thing about peaks and troughs and baselines, you might be asking, well, wait, what's the difference between a baseline and a peak, really?

这很重要，因为如果你们中有人在听关于峰值、谷值和基线的事情，您可能会问，好吧，等等，基线和峰值之间有什么区别，真的吗？

Because if, for instance, you get a big peak, well, that's a peak in the baseline.

因为，例如，如果您得到一个大峰值，那么，这就是基线中的峰值。

So how do you distinguish between peak and baseline?

那么如何区分峰值和基线呢？

And, well, there's a trough, and let's say that trough lasts an hour.

而且，有一个低谷，假设这个低谷持续一个小时。

Is that hour-long trough your baseline?

那一小时的低谷是你的基线吗？

Or where's your set point?

或者你的设定点在哪里？

How do you establish your set point?

您如何确定设定点？

And more importantly, how do you raise your set point?

更重要的是，如何提高设定点？

Ah, well, if you're not already asking that question, I just asked it for you.

啊，好吧，如果你还没有问这个问题，我只是替你问的。

I define an increase in your baseline level in dopamine to be anything that increases dopamine for more than one hour.

我将多巴胺基线水平的增加定义为多巴胺增加超过一小时的任何情况。

When we think about cocaine, amphetamine, pornography, sex, caffeine, things of that sort, regardless of how long one engages in a bout of those behaviors or substances, the increases in dopamine are going to be relatively short-lived, on the order of minutes to an hour, sometimes longer.

当我们想到可卡因、安非他明、色情、性、咖啡因等诸如此类的东西时，无论一个人从事这些行为或物质多久，多巴胺的增加都将相对短暂，大约几分钟到一小时，有时甚至更长。

Now, I didn't say that's how long you're engaging in the behaviors.

现在，我并没有说这就是你从事这些行为的时间。

I said that's how long those increases in dopamine are going to occur, even if you were to continually engage in those behaviors.

我说这就是多巴胺增加的持续时间，即使你不断地从事这些行为。

And remember, with continual engagement in a dopamine-spiking behavior, a behavior that increases dopamine peaks, the height of those peaks, remember, gets lower and lower and lower, especially in a short amount of time, and then drops below baseline.

请记住，随着持续参与多巴胺峰值行为，这种行为会增加多巴胺峰值，记住，这些峰值的高度会变得越来越低，尤其是在短时间内，然后降至基线以下。

There are tools and techniques that you can use to elevate your baseline level of dopamine for long periods of time.

您可以使用一些工具和技术来长时间提高多巴胺的基线水平。

And here again, this is done in addition to the basic tools that I mentioned a few moments ago.

再次强调，这是除了我刚才提到的基本工具之外完成的。

The simplest one for which there are excellent data, and here I'm referring to data published in the European Journal of Physiology, I'll provide a link to this, is that exposure of your body up to the neck to cold water, and it doesn't have to be super cold, by the way, to cold water, has been shown to increase baseline levels of dopamine and the other so-called catecholamines, which include norepinephrine and epinephrine, but for sake of today's discussion, dopamine in particular, for not just one, but at least two, and probably as long as four or five hours.

最简单的一个，有很好的数据，这里我指的是《欧洲生理学杂志》上发表的数据，我将提供一个链接，那就是，将你的身体暴露在冷水中，而且不必非常冷，顺便说一下，冷水已被证明会增加多巴胺和其他所谓儿茶酚胺的基线水平，其中包括去甲肾上腺素和肾上腺素，但为了今天的讨论，尤其是多巴胺，不仅持续一小时，而且至少持续两个小时，甚至可能长达四五个小时。

There have been some additional scientific studies after the paper I just mentioned, and it's really remarkable.

在我刚才提到的论文之后，还有一些额外的科学研究，这确实很了不起。

You can accomplish this a number of different ways.

您可以通过多种不同的方式来完成此任务。

You could get into a cold shower in the morning, and I do recommend doing this in the morning.

您可以在早上洗个冷水澡，我建议您在早上这样做。

And in that case, it's okay to get the water on your head.

在这种情况下，把水淋到头上就可以了。

In fact, I recommend it.

事实上，我推荐它。

You could get into an ice bath.

你可以进入冰浴。

You could get into a cold plunge.

你可能会陷入冰冷。

In these circumstances, I'm not suggesting this for sake of increasing metabolism or fat loss.

在这种情况下，我并不是为了增加新陈代谢或减少脂肪而建议这样做。

The whole discussion around deliberate cold and metabolism and fat loss has become a little bit controversial, so we won't go there now, mostly because we're focused on the clear ability of deliberate cold exposure to increase dopamine for long periods of time, AKA your dopamine baseline.

关于故意寒冷、新陈代谢和减肥的整个讨论已经变得有点争议，所以我们现在不会讨论这个问题，主要是因为我们关注的是故意寒冷暴露长时间增加多巴胺的明显能力，也就是你的多巴胺基线。

The ways to do this vary depending on the temperature.

执行此操作的方法因温度而异。

So for instance, there are data pointing to the fact that if you want to get a long-lasting increase in your baseline dopamine, you could take a very cold shower or cold plunge or ice bath for a very brief period of time, anywhere from 30 seconds to two minutes, maybe three minutes, but probably 30 seconds to two minutes.

例如，有数据表明，如果你想持久增加基线多巴胺，你可以洗个冷水澡、冷水浴或冰浴，时间很短，从 30 秒到两分钟，也许是三分钟，但也可能是 30 秒到两分钟。

Now, you might ask, what is very cold?

现在，您可能会问，什么是非常冷的？

Here I have to be careful because I don't want to recommend anything that's going to cause anyone to have a heart attack or go into shock or anything of that sort It's going to vary by person depending on your level of cold tolerance.

在这里我必须小心，因为我不想推荐任何会导致任何人心脏病发作或休克或类似情况的东西。这会因人而异，具体取决于您的耐冷程度。

What I recommend is if you are going for the short exposure, long dopamine release approach, that is 30 seconds to two minutes, that you start warmer than you think you need to, and then you ease into it over a few days.

我的建议是，如果您采用短时间暴露、长时间多巴胺释放的方法，即 30 秒到两分钟，那么您开始时的温度要比您认为需要的温度高，然后在几天内逐渐适应。

But we're really talking about ranges in temperature from anywhere from about 37 degrees Fahrenheit to about 55 degrees Fahrenheit.

但我们实际上讨论的是从大约 37 华氏度到大约 55 华氏度的任何温度范围。

Again, be careful, approach it with caution, and ease into it.

再次强调，要小心，谨慎地对待它，并轻松地进入它。

I do recommend doing this early in the day, and I should mention not after strength or hypertrophy training, because within the six hours after strength or hypertrophy training, this deliberate cold exposure, especially immersion up to the neck, can suppress the strength and hypertrophy adaptation that the training is designed to accomplish.

我确实建议在一天的早些时候这样做，而且我应该提到不要在力量或肥大训练之后进行，因为在力量或肥大训练后的六个小时内，这种故意的寒冷暴露，特别是浸没到颈部，可以抑制训练旨在实现的力量和肥大适应。

Okay?

好的？

So that's one approach.

这是一种方法。

The other approach that's supported by the literature to increase baseline levels of dopamine for very long periods of time, in fact, this is the original approach, is to get into warmer water, so not warm, but warmer, so 60-degree Fahrenheit water up to the neck and to stay there for about 45 to 60 minutes.

文献支持的另一种方法可以在很长一段时间内增加多巴胺的基线水平，事实上，这是最初的方法，就是进入更温暖的水中，所以不是温暖，而是更温暖，所以60华氏度的水达到颈部，并在那里停留大约45到60分钟。

The reason I don't think most people will do that, or that most people would prefer a shorter, colder exposure protocol, is that most people don't have 45 to 60 minutes each morning to get into water and sit there.

我认为大多数人不会这样做，或者大多数人更喜欢更短、更冷的暴露方案的原因是，大多数人每天早上没有 45 到 60 分钟的时间进入水中并坐在那里。

And in that study, they actually had them sitting in lawn chairs, basically, in the shallow end of a pool up to their neck for a full 60 minutes and then measuring dopamine release and so forth.

在那项研究中，他们实际上让受试者坐在草坪椅上，基本上是在水池浅水区至颈部的位置整整 60 分钟，然后测量多巴胺释放等。

So there are a bunch of different ways to do this.

所以有很多不同的方法可以做到这一点。

I should emphasize, I don't think you need to be super precise about the temperature and even the duration.

我应该强调，我认为你不需要对温度甚至持续时间非常精确。

What I recommend is find a temperature that's uncomfortably cold to you, meaning that you feel agitated, you want to get out, but that you're confident you can safely stay in.

我的建议是找到一个对你来说不舒服的寒冷温度，这意味着你会感到焦躁，想要出去，但你有信心可以安全地待在家里。

And again, I can't give a simple prescriptive to everybody.

再说一遍，我无法给每个人一个简单的规定。

But this is known to increase baseline levels of dopamine significantly.

但众所周知，这会显着增加多巴胺的基线水平。

In fact, double them or more for long periods of time, meaning hours, up to four, maybe even six hours into the day, which is one of the reasons I suggest doing this early in the day.

事实上，在很长一段时间内（即几个小时，最多四个，甚至六个小时）将它们加倍或更多，这就是我建议在一天早些时候这样做的原因之一。

I happen to get into a cold plunge or take a cold shower first thing in the morning.

我碰巧早上第一件事就是冷水浴或洗冷水澡。

I do go outside and get my sunlight first sometimes.

有时我确实会先出去晒晒太阳。

Sometimes I do the cold first.

有时我会先冷敷。

It really depends on my circumstances and how I'm feeling that day.

这实际上取决于我的情况以及我那天的感受。

I don't think it really matters which one you do first, but you want to try and get both of those in early in the day because you really want the catecholamines and cortisol elevated early in the day.

我认为先做哪一个并不重要，但你想尝试在一天的早些时候同时进行这两项工作，因为你真的希望儿茶酚胺和皮质醇在一天的早些时候升高。

Okay, so that's deliberate cold exposure.

好吧，这就是故意的冷暴露。

We already talked about exercise, so if you're doing your exercise early in the day, there's no reason why it couldn't be done in concert with this deliberate cold exposure.

我们已经讨论过锻炼，所以如果您在一天的早些时候进行锻炼，那么没有理由不能与这种刻意的寒冷暴露相结合。

I recommend doing the deliberate cold exposure first for the reasons we talked about a few minutes ago.

我建议首先进行有意的冷暴露，原因是我们几分钟前谈到的。

And then, of course, there are compounds, both prescription and over-the-counter compounds, that can indeed raise your baseline levels of dopamine for an hour or more.

当然，还有一些化合物，无论是处方药还是非处方药，确实可以提高您的多巴胺基线水平一个小时或更长时间。

And when I say an hour or more, it really depends on individual variation in terms of how quickly you metabolize dopamine, and it depends on individual variation in how you manage or tolerate different dosages of drugs and different types of drugs.

当我说一个小时或更长时间时，这实际上取决于您代谢多巴胺的速度的个体差异，并且取决于您如何管理或耐受不同剂量的药物和不同类型的药物的个体差异。

So the typical drugs, and here I'm talking about legal prescription drugs for increasing dopamine, are things like Ritalin, Adderall, modafinil, and armodafinil also tap into this system.

因此，典型的药物，在这里我谈论的是增加多巴胺的合法处方药，比如利他林、阿德拉、莫达非尼和阿莫达非尼也利用了这个系统。

And I did an entire episode about ADHD, which is the typical context in which you hear about these prescription drugs.

我做了一整集关于多动症的节目，这是你听到这些处方药的典型背景。

But assuming it's prescribed by a doctor for either clinical reasons like ADHD or for other reasons, all of those compounds do significantly increase baseline levels of dopamine for many, many hours.

但假设医生出于多动症等临床原因或其他原因开出处方，所有这些化合物确实会在很多很多小时内显着增加多巴胺的基线水平。

That's absolutely clear, and it's one of the major reasons why those drugs are so effective in increasing motivation and attention.

这是绝对清楚的，这也是这些药物在提高动力和注意力方面如此有效的主要原因之一。

Then there are compounds that are sold over the counter, things like amino acids, such as L-tyrosine itself.

还有一些在柜台出售的化合物，例如氨基酸，例如 L-酪氨酸本身。

That's a very commonly sold and used amino acid.

这是一种非常常见的销售和使用的氨基酸。

It's present in a lot of so-called pre-workout formulas.

它存在于许多所谓的锻炼前配方中。

I, as many of you know, am a fan of single-ingredient supplements for the most part, aside from foundational supplements like AG1, which give you many, many micronutrients kind of all together because it would be nearly impossible to consume each of those as individual ingredients and get the right amounts, et cetera.

正如你们许多人所知，我在很大程度上是单一成分补充剂的粉丝，除了像 AG1 这样的基础补充剂，它可以为你提供许许多多的微量营养素，因为几乎不可能将每种成分作为单独的成分食用并获得正确的数量，等等。

But for all other supplements, I'm a big believer in parsing what you need and what's most effective for you in single-ingredient formulations.

但对于所有其他补充剂，我坚信在单一成分配方中分析您的需求以及对您最有效的成分。

And the typical ways in which people work to elevate their baseline levels of dopamine with supplements are using either L-tyrosine, which as I mentioned earlier, is the rate-limiting enzyme for dopamine, or by using what's called mucunprurines, which is actually very similar to L-DOPA, which is the treatment for Parkinson's.

人们通过补充剂来提高多巴胺基线水平的典型方法是使用 L-酪氨酸（正如我之前提到的，它是多巴胺的限速酶），或者使用所谓的 mucunprurines，它实际上与 L-DOPA 非常相似，L-DOPA 是帕金森病的治疗方法。

Mucunprurines actually comes from the velvety outside coating of a certain bean.

Mucunprurines 实际上来自某种豆子的天鹅绒般的外层。

I know it sounds really esoteric, but that's actually where it's found in nature and is really 99% L-DOPA.

我知道这听起来很深奥，但实际上它是在自然界中发现的，并且确实是 99% 的左旋多巴。

And I confess, having tried mucunprurines, having examined the scientific literature on mucunprurines, there is some evidence that it can increase dopamine, especially in that tuberoinfundibular pathway, because it can tap into some of the hormone-related functions of the pituitary.

我承认，在尝试过 mucunprurines 并检查了有关 mucunprurines 的科学文献后，有一些证据表明它可以增加多巴胺，特别是在结节漏斗部通路中，因为它可以利用垂体的一些与激素相关的功能。

It does increase alertness and mood.

它确实可以提高警觉性和情绪。

It might even increase libido, motivation, et cetera.

它甚至可能会增加性欲、动力等等。

But the effects of mucunprurines tend to be very much of the increasing the peak in dopamine and then very quickly dropping that peak.

但粘蛋白嘌呤的作用往往是增加多巴胺的峰值，然后很快降低该峰值。

In other words, the peak-trough phenomenon, not for increasing baseline levels of dopamine.

换句话说，峰谷现象，并不是为了增加多巴胺的基线水平。

Now, it's likely different for people with Parkinson's who are taking prescription drugs that are similar to mucunprurines.

现在，对于服用类似于 mucunpurines 的处方药的帕金森病患者来说，情况可能会有所不同。

So if people have Parkinson's, oftentimes they are prescribed things like L-DOPA, which is in the pathway to dopamine synthesis, or they are prescribed things like bromocriptine, which will indeed increase dopamine.

因此，如果人们患有帕金森氏症，他们通常会服用左旋多巴（L-DOPA）等药物，它是多巴胺合成的途径，或者服用溴隐亭（bromocriptine）等药物，这确实会增加多巴胺。

And I do realize that some people use those prescription drugs recreationally, which I don't recommend.

我确实意识到有些人使用这些处方药是为了娱乐，我不建议这样做。

Those drugs can be used to increase baseline levels of dopamine, but more typically, they cause peaks in dopamine and troughs in dopamine, which is why I do not recommend them.

这些药物可用于增加多巴胺的基线水平，但更常见的是，它们会导致多巴胺的峰值和多巴胺的低谷，这就是我不推荐它们的原因。

They are not going to allow you to accomplish what you want if your goal is more motivation, et cetera.

如果你的目标是更多的动力等等，他们不会让你完成你想要的事情。

In fact, they are likely to do the opposite, give you a big peak in alertness and then a crash that can include depressive symptoms and just not feeling very good.

事实上，它们很可能会做相反的事情，让你的警觉性达到一个高峰，然后崩溃，可能包括抑郁症状，只是感觉不太好。

L-tyrosine, however, has been examined in the scientific literature, and at reasonably low dosages has been shown to increase circulating and available levels of dopamine, both in the brain and body, and lead to increased cognitive performance, and in some cases, physical output.

然而，L-酪氨酸已在科学文献中得到检验，并且已证明，在相当低的剂量下，可以增加大脑和身体中多巴胺的循环和可用水平，并导致认知能力提高，在某些情况下还可以提高体力输出。

I'll provide links to a few of these studies, but the two that I really parsed most finely for sake of this episode really just focus on taking L-tyrosine under conditions where your baseline levels of dopamine are reduced due to stress, and under conditions where there's no stress and people are trying to increase their baseline levels of dopamine for sake of improving cognitive function.

我将提供其中一些研究的链接，但为了这一集，我真正解析得最精细的两项研究实际上只关注在多巴胺基线水平因压力而降低的情况下服用 L-酪氨酸，以及在没有压力且人们试图提高多巴胺基线水平以改善认知功能的情况下服用 L-酪氨酸。

The first paper is entitled "Effect of Tyrosine on Cognitive Function and Blood Pressure Under Stress."

第一篇论文的标题是“酪氨酸对压力下认知功能和血压的影响”。

I'll provide a link to this in the show note captions.

我将在节目注释标题中提供指向此内容的链接。

And it's one of many papers really, dating back to the early '90s, exploring how relatively high, frankly, relatively high dosages of L-tyrosine taken under conditions of stress allow people to rescue some of their cognitive function in terms of working memory tasks and other kind of cognitive tasks, visual pursuit tasks, and so on.

这确实是众多论文中的一篇，可以追溯到 90 年代初，探索在压力条件下服用相对较高、坦率地说、相对较高剂量的 L-酪氨酸如何让人们在工作记忆任务和其他类型的认知任务、视觉追求任务等方面挽救一些认知功能。

The second paper is entitled "Tyrosine Improves Working Memory in a Multitasking Environment," and this second paper is perhaps more interesting because it involves exploring the use of tyrosine supplementation, basically taking tyrosine about an hour before a cognitive task or set of cognitive tasks that involve a lot of multitasking and working memory.

第二篇论文的标题是“酪氨酸改善多任务环境中的工作记忆”，这第二篇论文可能更有趣，因为它涉及探索酪氨酸补充剂的使用，基本上是在执行认知任务或涉及大量多任务和工作记忆的认知任务之前大约一个小时服用酪氨酸。

Working memory, for those of you that don't know, is your ability to maintain small batches of information in your mind for relatively short periods of time.

对于那些不知道的人来说，工作记忆是指在相对较短的时间内在头脑中保存小批量信息的能力。

So for instance, if I tell you my phone number or the phone number where I grew up, 493-2931, if you can remember that, chances are you'll remember it for 30 seconds, 60 seconds, but that you won't remember it tomorrow because there's really no reason to.

举例来说，如果我告诉你我的电话号码或我长大的电话号码，493-2931，如果你能记住它，你很可能会记住它 30 秒、60 秒，但明天你就不会记住它，因为真的没有理由记住。

A lot of the tasks that we do throughout the day involve working memory, and working memory is very subject to interference from other tasks that we happen to be doing, like looking at our phone or having a conversation or trying to navigate through a city.

我们一天中所做的很多任务都涉及工作记忆，而工作记忆很容易受到我们正在做的其他任务的干扰，比如看手机、交谈或试图在城市中导航。

It involves a lot of attention, and this study shows that tyrosine improves working memory, especially in the context of multitasking and having a lot of conflicting goals.

它需要大量的注意力，这项研究表明酪氨酸可以改善工作记忆，特别是在多任务处理和有很多相互冲突的目标的情况下。

And they did a number of really nice experiments here.

他们在这里做了一些非常好的实验。

Again, it's a small study, not that many subjects, but it's one of several papers.

再说一遍，这是一项小型研究，主题不多，但它是几篇论文中的一篇。

In fact, this is the paper that kind of set in motion the domino of other papers exploring the efficacy of L-tyrosine for cognitive performance.

事实上，这篇论文推动了其他探索 L-酪氨酸对认知能力功效的论文的多米诺骨牌。

And they looked at working memory tasks, of course, but also auditory visual tasks, and they involve some interference of visual cues and things of that sort, and they saw some really interesting effects.

当然，他们研究了工作记忆任务，也研究了听觉视觉任务，它们涉及视觉线索和类似事物的一些干扰，他们看到了一些非常有趣的效果。

Basically, when we need to attend to multiple things at the same time, L-tyrosine can help us do that, at least as it relates to memory.

基本上，当我们需要同时处理多件事时，L-酪氨酸可以帮助我们做到这一点，至少在与记忆有关的方面。

When I say L-tyrosine, what I really mean is having your baseline levels of dopamine elevated can really help navigate multitasking environments, especially as it relates to working memory, and this is true under conditions of stress and under conditions of not stressful.

当我说 L-酪氨酸时，我真正的意思是提高多巴胺的基线水平确实可以帮助您应对多任务环境，特别是因为它与工作记忆有关，在有压力和无压力的情况下都是如此。

Okay?

好的？

You might say, well, isn't multitasking stressful itself?

你可能会说，同时处理多项任务本身不就有压力吗？

Yes, it can be, but when we talk about under conditions of stress, we're talking about people who are sleep deprived, we're talking about people that are under other kinds of psychological or physical stress.

是的，可能是这样，但是当我们谈论压力条件下时，我们谈论的是睡眠不足的人，我们谈论的是处于其他心理或身体压力下的人。

L-tyrosine can help in that context as well.

L-酪氨酸在这方面也有帮助。

So as I mentioned before, in these studies, they used very high dosages of L-tyrosine.

正如我之前提到的，在这些研究中，他们使用了非常高剂量的 L-酪氨酸。

So high that actually I don't recommend them.

太高了，实际上我不推荐它们。

They did measure stress hormones, they did measure blood pressure and things of that sort, but I want to caution you, I do not recommend, I will say it again, I do not recommend following the dosages that were used in these two studies because they are exceedingly high.

他们确实测量了压力荷尔蒙，他们确实测量了血压之类的东西，但我想提醒你，我不建议，我会再说一遍，我不建议遵循这两项研究中使用的剂量，因为它们非常高。

They used 100 milligrams per kilogram of body weight of tyrosine one hour prior to these cognitive tasks.

他们在执行这些认知任务前一小时使用每公斤体重 100 毫克的酪氨酸。

Now, I weigh about 220 pounds.

现在，我的体重约为220磅。

I'm a little bit lighter than that.

我比那轻一点。

So that's 100 kilograms approximately.

所以大约是 100 公斤。

Translated from this study, that would mean that had I participated in the study and I wasn't in the placebo group, but I was in the L-tyrosine group, I would've been given 10,000 milligrams of L-tyrosine, which is 10 grams of L-tyrosine.

从这项研究来看，这意味着如果我参加了这项研究，并且我不在安慰剂组，但我在 L-酪氨酸组，那么我会得到 10,000 毫克 L-酪氨酸，即 10 克 L-酪氨酸。

I do not recommend that.

我不建议这样做。

In fact, there are papers showing that as little as 500 milligrams, but perhaps up to one gram, that is 1,000 milligrams, or 1,500 milligrams, a gram and a half of L-tyrosine taken 30 to 60 minutes before a cognitive or physical task can increase baseline levels of dopamine for extended periods of time, and thereby improve performance on those mental or physical tasks.

事实上，有论文表明，在执行认知或身体任务前 30 至 60 分钟服用 500 毫克，但可能最多 1 克，即 1,000 毫克或 1,500 毫克，一克半 L-酪氨酸，可以在较长时间内提高多巴胺的基线水平，从而提高这些精神或身体任务的表现。

So if you are somebody who's interested in trying L-tyrosine, please know that the increases in baseline levels of dopamine can be substantial.

因此，如果您有兴趣尝试 L-酪氨酸，请知道多巴胺基线水平的增加可能会很大。

They are long-lasting, which qualifies them as baseline increases as opposed to peaks.

它们是持久的，这使得它们有资格作为基线增加而不是峰值。

And I would say you should also start with the lowest possible dose.

我想说你也应该从尽可能低的剂量开始。

So for most people, 250 to 500 milligrams is going to be a reasonable starting dose, depending on your body weight.

因此，对于大多数人来说，250 至 500 毫克是合理的起始剂量，具体取决于您的体重。

Smaller people start with 250, larger maybe 500.

较小的人从 250 开始，较大的可能 500。

Keep an eye on whether or not you're combining it with caffeine or with any other stimulants.

请注意您是否将其与咖啡因或任何其他兴奋剂混合使用。

And keep in mind that, again, the bigger the peak in dopamine, the bigger the trough in dopamine afterwards.

再次记住，多巴胺的峰值越大，随后多巴胺的谷值就越大。

So pay attention to whether or not you experience a crash that same day or the next day.

因此，请注意您是否在当天或第二天遇到崩溃。

But chances are, if you're using a relatively low level of L-tyrosine, so anywhere from 250, maybe 500 milligrams or 1,000 milligrams of L-tyrosine prior to cognitive or physical work and taken early in the day, by the way, because this can act as a bit of a stimulant, that you're going to achieve these long-lasting increases in baseline dopamine.

但如果你使用的 L-酪氨酸水平相对较低，那么在进行认知或体力工作之前并在当天早些时候服用 250、500 毫克或 1,000 毫克 L-酪氨酸，顺便说一句，因为这可以起到一点兴奋剂的作用，那么你将实现基线多巴胺的持久增加。

But please also keep in mind that I always, always suggest that you engage in the proper behaviors and you disengage from the improper behaviors as a first line of offense on any health goal.

但也请记住，我始终建议您采取正确的行为，并远离不当行为，这是实现任何健康目标的第一道防线。

So now you know how to set your baseline levels of dopamine at the highest possible level.

现在您知道如何将多巴胺的基线水平设置在尽可能高的水平。

You of course, want to guard that baseline level of dopamine very carefully.

当然，您需要非常小心地保护多巴胺的基线水平。

So for instance, you want to avoid any kind of behaviors or substances that are going to peak your baseline level of dopamine very high or very sharply.

例如，您要避免任何会使您的多巴胺基线水平达到非常高或非常急剧的峰值的行为或物质。

Or if you do engage in those types of behaviors, whatever they may be, that you are well aware that your baseline level of dopamine will drop far below what it was after that peak has fallen.

或者，如果您确实从事这些类型的行为，无论它们是什么，您都清楚地知道您的多巴胺基线水平将远远低于峰值下降后的水平。

You will be essentially in the "trough." If, however, you find yourself in that trough, you now have the knowledge to understand that that trough will resolve if you wait enough time.

你基本上会处于“低谷”。然而，如果你发现自己正处于那个低谷，那么你现在就知道，如果你等待足够的时间，这个低谷就会消失。

That baseline level of dopamine that you were at prior to the peak will come back.

峰值之前的多巴胺基线水平将会恢复。

You will feel better.

你会感觉更好。

However, most people don't know that, and as a consequence, when they feel that low, that is, they feel kind of amotivated, maybe a little bit depressed, maybe a lot amotivated or a lot depressed, following some "peak experience", what they end up doing is thinking about what caused that peak experience and then go back and try to reengage in the behavior and try and regenerate that peak experience.

然而，大多数人并不知道这一点，因此，当他们感觉如此低落时，也就是说，他们感到有点动力，可能有点沮丧，也许非常动力或非常沮丧，在经历了一些“巅峰体验”之后，他们最终要做的就是思考是什么导致了巅峰体验，然后回过头来尝试重新参与这种行为，并尝试重新获得那种巅峰体验。

But you now know that that is a terrible strategy.

但你现在知道这是一个糟糕的策略。

In fact, that strategy will only lead to diminished peaks from the same experience.

事实上，这种策略只会导致相同体验的峰值减少。

It will lead to, in many cases, pursuing more and more intense experiences to try and recapitulate, recreate that big peak, which won't work.

在很多情况下，这会导致人们追求越来越强烈的体验，试图重演、重现那个高峰，但这是行不通的。

Or even worse, people start stacking and combining different dopamine-increasing behaviors in order to try and obtain something like that initial peak, when in fact, all they need to do, all you need to do, is simply wait.

或者更糟糕的是，人们开始堆叠和组合不同的多巴胺增加行为，以尝试获得类似初始峰值的东西，而事实上，他们需要做的，你需要做的，只是等待。

Because the way that the dopamine circuitry is arranged is that it's not just about pleasure, as you know.

因为多巴胺回路的排列方式不仅仅与快乐有关，如你所知。

It's about motivation, desire, pursuit, and pleasure, and it also has everything to do with pain and discomfort.

它与动机、欲望、追求和快乐有关，也与痛苦和不适有关。

Now, when people hear the word pain, they often think, oh, pain, okay, so a physical pain or an intense emotional pain.

现在，当人们听到“疼痛”这个词时，他们常常会想，哦，疼痛，好吧，身体上的疼痛或强烈的情感上的疼痛。

But today we're going to talk about pain a little bit differently.

但今天我们要以稍微不同的方式谈论疼痛。

We're going to talk about the pain associated with the trough in dopamine that occurs after a big peak in dopamine as a period in which pain and effort go hand in hand.

我们将讨论与多巴胺波谷相关的疼痛，多巴胺波谷出现在多巴胺高峰之后，这是疼痛和努力齐头并进的时期。

And I'll return to this in a moment, but I want you to just note that in your mind, kind of earmark that in your mind because what we're about to talk about is how to leverage that pain and to use effort as a way to not just get out of the trough more quickly, but actually to get back to a higher level of baseline as you exit that trough.

我稍后会回到这一点，但我希望你在你的脑海中注意到这一点，在你的脑海中标记这一点，因为我们要讨论的是如何利用这种痛苦并利用努力不仅可以更快地摆脱低谷，而且实际上可以在退出低谷时回到更高的基线水平。

Meanwhile, I really want to harp on this one point that I made a moment ago, which is that after some big experience, so it could be a vacation or a night out partying or the birth of a new child, all of these are well-known phenomena that lead to troughs or deficits in dopamine afterwards, which can cause a sort of postpartum depression.

同时，我真的很想重申一下我刚才提到的这一点，那就是在经历了一些重大经历之后，可能是一次假期，一次晚上的聚会，或者一个新孩子的出生，所有这些都是众所周知的现象，会导致多巴胺的低谷或不足，从而导致一种产后抑郁症。

Postpartum depression is a phrase normally used to describe literally postpartum, post-birth of a child depression, and that has many causes, not just related to dopamine baselines, although it does involve dopamine baselines, but it has hormonal aspects and other aspects as well.

产后抑郁症是一个短语，通常用来描述产后、孩子出生后的抑郁症，其原因有很多，不仅仅是与多巴胺基线有关，虽然它确实涉及多巴胺基线，但它也有激素方面和其他方面。

But postpartum depression is also used to describe any time that our baseline dopamine has gone down way below what it was prior to some recent peak or exciting, exhilarating win or behavior.

但产后抑郁症也用来描述我们的基线多巴胺远远低于最近的峰值或令人兴奋、令人振奋的胜利或行为之前的水平。

A couple of things that one can do in order to get out of that trough more quickly.

为了更快地摆脱低谷，人们可以做一些事情。

The first one is simply to wait with the understanding that you will get out.

第一个就是简单地等待，并了解你会离开。

I know that sounds overly simplistic and maybe a little bit brutal, but I think most people don't realize this.

我知道这听起来过于简单化，也许有点残酷，但我认为大多数人都没有意识到这一点。

They don't realize that the dopamine circuitry does take time to replenish, and it has everything to do with restoring both the synthesis of dopamine as well as what's called the readily releasable pool of dopamine.

他们没有意识到多巴胺回路确实需要时间来补充，而且它与恢复多巴胺的合成以及所谓的易于释放的多巴胺池有关。

So dopamine is packaged in these little spherical things that we call vesicles.

因此，多巴胺被包装在这些我们称之为囊泡的小球形物体中。

Those vesicles are released from the ends of nerves.

这些囊泡从神经末端释放出来。

So in this case, we're talking about the nerves that originate, again, in VTA and nucleus accumbens and send their little wires up to the prefrontal cortex, and that's where dopamine is released.

所以在这种情况下，我们谈论的是起源于腹侧被盖区和伏隔核的神经，它们将它们的小电线发送到前额皮质，这就是多巴胺释放的地方。

And that readily releasable pool of dopamine takes time to replenish, and that can take several days in order to replenish.

而容易释放的多巴胺池需要时间来补充，并且可能需要几天的时间才能补充。

Just knowing that can help you through that process.

只要知道这一点就可以帮助您完成该过程。

And of course, then it raises the question, is there anything that you can do to accelerate that process?

当然，随之而来的问题是，你能做些什么来加速这个过程吗？

And indeed, there is, and indeed, this is what I consider not just something to get you out of a trench of lower mood and motivation, but actually what represents the holy grail of motivation.

事实上，确实，我认为这不仅仅是让你摆脱低落情绪和动力的困境，而且实际上代表了动力的圣杯。

Today, I'm going to talk about this pain-effort process as a very powerful way to get out of sticking points, but more importantly, to get into a mode where effort and reward can actually accelerate your progress along any path to any goal, and in a way that you can do it repeatedly.

今天，我将谈论这个痛苦的努力过程，它是摆脱困境的一种非常有效的方法，但更重要的是，进入一种模式，在这种模式中，努力和奖励实际上可以加速你在实现任何目标的任何道路上的进步，并且以一种你可以重复做的方式。

And this is not simply taking mechanisms from biology and painting names on them.

这并不是简单地从生物学中提取机制并为其命名。

Rather, this is leveraging mechanisms in biology that are well-defined in the animal and human literature that have parallels to the addiction and addiction recovery literature, but that have been shown in specific circumstances to really allow people to engage in motivational pursuits in a variety of contexts, school, relationships, work, et cetera, in an ongoing way and in a way that never depletes their baseline of dopamine to the point where they have to do a lot of extra work to get it back, and in a way that allows them to be really motivated in a variety of contexts in an adaptive way.

相反，这是利用动物和人类文献中明确定义的生物学机制，与成瘾和成瘾恢复文献相似，但在特定情况下已被证明能够真正允许人们在学校、人际关系、工作等各种环境中以持续的方式从事激励性追求，并且永远不会耗尽他们的多巴胺基线，以至于他们必须做很多额外的工作才能恢复它，并以一种让他们真正受到激励的方式以适应性的方式适应各种环境。

So what we're really talking about here is regardless of your genetics, regardless of who your parents are, which obviously you couldn't select, being able to leverage your dopamine system in order to be maximally motivated when you want to be, and indeed, to avoid procrastination.

所以我们在这里真正讨论的是，无论你的基因如何，无论你的父母是谁（这显然是你无法选择的），都能够利用你的多巴胺系统，以便在你想要的时候获得最大的动力，并且实际上避免拖延。

I'd like to tell you about a classic experiment that I've described once before on this podcast, but frankly, this experiment is so crucial, I don't think it can be described enough.

我想给大家讲一个我之前在这个播客上描述过的一个经典实验，但坦白说，这个实验是如此关键，我认为无法描述得足够多。

This was an experiment that was done at Stanford many years ago and involved children, but it's actually been repeated in adults.

这是斯坦福大学多年前做过的一个实验，对象是儿童，但实际上已经在成年人身上重复过。

The experiment involved observing a classroom of young children, so these were kids about kindergarten age, a little bit older, and observing which activities kids like to do in their free time.

该实验涉及观察教室里的幼儿，这些孩子大约是幼儿园年龄，稍大一点，并观察孩子们在空闲时间喜欢做什么活动。

So their structured time where they had to-- These are little kids, so they'd play blocks, or they had to sing, or they had to write or do what they could, or I suppose draw.

所以他们必须安排时间——这些都是小孩子，所以他们会玩积木，或者他们必须唱歌，或者他们必须写作或做他们能做的事情，或者我想画画。

They're probably not writing significant prose at that age.

他们在那个年纪可能不会写出重要的散文。

But then they had free time where they could do whatever they wanted.

但随后他们就有了空闲时间，可以做任何他们想做的事情。

And what the researchers did was observe the children who selected by their own choice to draw pictures.

研究人员所做的就是观察那些自行选择画画的孩子。

So there were some tables out with crayons and markers and paper, et cetera, and there were some kids that would just naturally go to that activity every day because they liked that activity And they measured how much of the free time these children elected to use their free time drawing, doing these different art projects.

所以有一些桌子上摆着蜡笔、记号笔和纸等等，有些孩子每天都会很自然地去参加这项活动，因为他们喜欢这项活动。他们测量了这些孩子选择利用空闲时间画画、做这些不同的艺术项目的空闲时间。

And then what they did was they started introducing rewards to these children.

然后他们开始为这些孩子提供奖励。

They started putting a gold star, or in some cases a silver star on their pieces of artwork and telling them what a good job they did, and the kids really liked that.

他们开始在他们的艺术品上贴上一颗金星，或者在某些情况下贴上银星，并告诉他们他们做得多么出色，孩子们真的很喜欢这样。

In fact, who wouldn't, right?

事实上，谁不会呢，对吧？

They're not only doing an activity that they like, but they're also getting a reward for it.

他们不仅在做自己喜欢的活动，而且还因此获得奖励。

So you can probably see where this is all going.

所以你大概可以明白这一切是怎么回事了。

What they were doing was they were increasing the amount of dopamine that these children experience.

他们所做的就是增加这些孩子所经历的多巴胺的量。

And again, in parallel experiments done with adults, if you take adults who enjoy a particular activity, you let them do activity, and then you start rewarding them for that activity, especially when you surprise them with a reward for an activity they already like, they report that being a much more pleasurable experience than had they just done the activity.

再次，在对成年人进行的平行实验中，如果你让喜欢某项特定活动的成年人参与活动，然后你开始奖励他们这项活动，特别是当你对他们已经喜欢的活动给予奖励，让他们感到惊讶时，他们会报告说，这是一种比他们刚刚完成这项活动更愉快的体验。

Then what they did with these children and in the experiments with adults done later on was they cease giving them the reward, and then they observe what percentage of their free time they spend doing that activity, drawing.

然后他们对这些孩子以及后来对成年人所做的实验是停止给他们奖励，然后观察他们花在绘画活动上的空闲时间的百分比。

And what they observed was, you guessed it, a drop in the total amount of time that the children elected to do this activity that initially they were doing quite a lot.

你猜对了，他们观察到的是，孩子们选择做这项最初他们做很多的活动的总时间减少了。

In other words, their total satisfaction or desire or motivation to engage in this activity dropped below what it was prior to ever receiving a reward.

换句话说，他们参与这项活动的总体满意度、愿望或动机低于获得奖励之前的水平。

And again, this has been repeated in a variety of contexts in different populations, different cultures, different countries, men, women, boys, girls, lots of different backgrounds.

同样，这种情况在不同人群、不同文化、不同国家、男人、女人、男孩、女孩、许多不同背景的各种背景下重复出现。

So what this tells us is everything you already know, which is that reward prediction error is not just about the desire to do something and you carrying it out and it being pretty good, amazing, or not good.

所以这告诉我们的是你已经知道的一切，那就是奖励预测错误不仅仅是关于做某事的愿望和你执行它并且它相当好、令人惊奇或不好。

Okay?

好的？

I always like to joke that the nervous system sort of codes things into three bins.

我总是喜欢开玩笑说神经系统将事物编码成三个箱子。

You can think about this in terms of food or any type of experience.

您可以从食物或任何类型的体验的角度来思考这一点。

It can either be yum, yes, I really like that, yuck, I really don't like that, or meh, it's kind of so-so.

它可以是嗯，是的，我真的很喜欢那个，哎呀，我真的不喜欢那个，或者嗯，它有点马马虎虎。

What the scenario led to where rewards were received for an activity that people already like to do and then removed was that an activity that at one point was a yum becomes a meh.

这种情况导致人们已经喜欢做的一项活动获得了奖励，然后又被取消了，那就是一项曾经很美味的活动变成了无聊的活动。

And that all reflects a drop in baseline dopamine.

这一切都反映了基线多巴胺的下降。

Why?

为什么？

Because the activity that the children or adults liked combined with the gold star or the monetary reward or praise that children and adults seem to like compounded to create a bigger peak in dopamine and therefore a bigger trough in dopamine.

因为儿童或成人喜欢的活动与儿童和成人似乎喜欢的金星或金钱奖励或表扬相结合，会产生更大的多巴胺峰值，从而产生更大的多巴胺低谷。

And if you're already wondering whether or not their desire to engage in that activity eventually came back, it did indeed.

如果你已经想知道他们参与这项活动的愿望最终是否又回来了，事实确实如此。

So essentially what I described all matches precisely with dopamine reward prediction error and the fact that peaks in dopamine give rise to subsequent troughs in dopamine, that if one waits long enough, allow baseline levels of dopamine to return to normal.

因此，本质上，我所描述的一切都与多巴胺奖励预测误差以及多巴胺峰值导致随后的多巴胺低谷这一事实完全匹配，如果等待足够长的时间，就可以让多巴胺的基线水平恢复正常。

And of course, the amplitude of that dopamine peak has been varied by giving more money or less money in different scenarios.

当然，在不同情况下给予更多或更少的钱，多巴胺峰值的幅度也会有所不同。

Nearly all the different derivations of the experiments that you could imagine that map onto the dynamics of dopamine release that we've been talking about during this episode all played out exactly as one would've predicted based on the neural circuitry and the dynamics of dopamine.

几乎所有你能想象到的、映射到我们在这一集中讨论的多巴胺释放动力学的实验的不同推导都完全按照基于神经回路和多巴胺动力学的预测进行。

I recommend that you leverage this knowledge to make sure that any activities that you enjoy to do, whether or not you enjoy it a little or a lot, but especially if you enjoy it a lot, that you guard and protect by making sure that you don't start layering in or attaching a reward or other sources of dopamine-releasing behaviors or substances to that specific behavior.

我建议你利用这些知识来确保你喜欢做的任何活动，无论你是否喜欢一点或很多，但特别是如果你非常喜欢它，你可以通过确保你不会开始分层或附加奖励或其他释放多巴胺的行为或物质的特定行为来保护和保护该活动。

Or if you do, that you don't do it terribly often.

或者即使你这样做了，那你也不会经常这样做。

Now, how often is terribly often?

现在，非常频繁是多少次？

We'll get to that in a moment, but let me give you an example from my life just as an example, but you will likely have and you'll know people that will have different examples.

我们稍后会谈到这一点，但让我举一个我生活中的例子作为例子，但你很可能会遇到，而且你会认识有不同例子的人。

I love to exercise.

我喜欢锻炼身体。

I know to some people, this might seem foreign, but I love to exercise.

我知道对某些人来说，这可能看起来很陌生，但我喜欢锻炼。

I love to do resistance training.

我喜欢做阻力训练。

I love to run.

我喜欢跑步。

I am not one of those people that doesn't like the experience of exercising but likes the feeling afterwards, quote unquote.

我不是那些不喜欢锻炼的经历但喜欢锻炼后的感觉的人，引用不引用。

I hear that a lot.

我经常听到这样的说法。

"I don't like to exercise, but I love the way I feel afterwards." I love physical training, and I love the way I feel afterwards, but I mostly love the feeling during.

“我不喜欢运动，但我喜欢运动后的感觉。”我喜欢体能训练，也喜欢训练后的感觉，但我更喜欢训练期间的感觉。

I don't know why I'm wired that way.

我不知道为什么我会这样。

I can't say that I'm somebody who likes to do hard things across the board.

我不能说我是一个喜欢全面做困难事情的人。

There are plenty of difficult things in life that I dread or that I'm sort of meh about, but for me, hard exercise, intense exercise of a particular kind, resistance training and running in particular, both give me a yum.

生活中有很多困难的事情让我害怕或者让我感到有些无聊，但对我来说，艰苦的锻炼，某种特定类型的剧烈运动，尤其是阻力训练和跑步，都让我很享受。

Yes, I love this kind of feeling.

是的，我喜欢这种感觉。

And yes, it persists for me quite a long while afterwards, both for sake of the way that it changes my neurochemistry, but also my sense of satisfaction, but I just simply love it.

是的，它在我身上持续了很长一段时间，既因为它改变了我的神经化学，也因为它改变了我的满足感，但我只是喜欢它。

Now, years ago, I discovered that if I drink a cup of black coffee or an Americano or a double espresso or some yerba mate, that my workouts can be quite a bit more intense.

几年前，我发现如果我喝一杯黑咖啡、一杯美式咖啡、一杯双份浓缩咖啡或一些马黛茶，我的锻炼会更加激烈。

I can run further.

我可以跑得更远。

And then I also discovered that if I were to take a pre-workout energy drink, or I took, say, 300 milligrams of alpha-GPC and 500 milligrams of phenethylamine, and perhaps even 500 milligrams of L-tyrosine, and perhaps did that alongside the caffeine and the yerba mate, then yes, absolutely, I really liked those workouts.

然后我还发现，如果我在锻炼前喝一杯能量饮料，或者服用 300 毫克 α-GPC 和 500 毫克苯乙胺，甚至可能还有 500 毫克 L-酪氨酸，并且可能与咖啡因和马黛茶一起服用，那么是的，绝对，我真的很喜欢这些锻炼。

I could be like a laser in terms of focus.

就焦点而言，我可以像激光一样。

I could exert even more effort, put on some music, and I could achieve even better performance.

我可以付出更多的努力，放一些音乐，我可以取得更好的表现。

And then I also discovered that I could export that protocol of caffeine, yerba mate, and various supplements to my cognitive work, so when I was studying or writing papers or writing grants or in the laboratory, when I was doing experiments with my hands in those days, when cutting brain tissue and staining it and working really long hours.

然后我还发现我可以将咖啡因、马黛茶和各种补充剂的方案输出到我的认知工作中，所以当我在学习或写论文或撰写资助或在实验室时，当我当时用手做实验时，当切割脑组织并将其染色并工作很长时间时。

And I discovered that all of those things, all of those behaviors compounded with my love of exercise and my love of doing science and gave me these big peaks in what, to me, felt like even important experiences.

我发现所有这些事情、所有这些行为都与我对锻炼和做科学的热爱相结合，给了我这些大高峰，对我来说，这些经历甚至是重要的经历。

They felt unlike anything else.

他们感觉与众不同。

They were just so peak in their nature Which was great, and it did indeed enhance my performance.

他们的本性是如此巅峰，这太棒了，这确实提高了我的表现。

However, while it did not create a dependency for those different substances, caffeine, supplements, et cetera, what I noticed was that in the days and sometimes weekends afterwards, even though for much of my career, I confess I've worked weekends as well, but I would notice that I'd experience a real trough in energy.

然而，虽然它并没有对这些不同的物质、咖啡因、补充剂等产生依赖性，但我注意到，在之后的几天甚至有时是周末，尽管在我职业生涯的大部分时间里，我承认我也在周末工作，但我会注意到我会经历一个真正的能量低谷。

I just would not feel that good.

我只是感觉不太好。

And then if I kept up those behaviors consistently, and I was consistently adding in these other, let's just call them what they are, dopamine-releasing or stimulating behaviors and substances, that my enthusiasm for physical training or running or for doing experiments actually started to diminish.

然后，如果我持续地保持这些行为，并且不断地添加其他行为，让我们就这样称呼它们，释放多巴胺或刺激的行为和物质，我对体育训练、跑步或做实验的热情实际上开始减弱。

And this was really discouraging to me at the time because I started to think, okay, maybe I'm burnt out.

当时这真的让我很沮丧，因为我开始想，好吧，也许我已经精疲力竭了。

Maybe I have adrenal burnout, which by the way, doesn't exist, folks.

也许我有肾上腺倦怠症，顺便说一句，这并不存在，伙计们。

Your adrenals don't burn out.

你的肾上腺不会耗尽。

There is something called adrenal insufficiency syndrome.

有一种叫做肾上腺皮质功能减退症的疾病。

You can over-stimulate your system by way of too much adrenaline, epinephrine, and norepinephrine, but that's a separate thing.

您可能会通过过多的肾上腺素、肾上腺素和去甲肾上腺素过度刺激您的系统，但这是另一回事。

There's no such thing as adrenal burnout per se.

肾上腺倦怠本身并不存在。

But I didn't know that.

但我不知道这一点。

So I thought, gosh, I'm really burnt out.

所以我想，天哪，我真的累坏了。

When in fact, it's now obvious to me what I was doing.

事实上，现在我很清楚我在做什么。

I was combining too many dopamine-releasing or stimulating behaviors and substances for things that I already enjoy doing as behaviors, namely exercise and doing experiments, anything related to science, actually.

我将太多释放多巴胺或刺激的行为和物质结合起来，用于我已经喜欢做的事情，即锻炼和做实验，实际上是任何与科学相关的事情。

So what this means is not to avoid taking things or doing things that amplify your amount of dopamine, but to be very cautious about how often one does that and how many different dopamine-stimulating behaviors or compounds one stacks, especially in terms of taking those things or stacking those things in and around behaviors that you already really enjoy doing.

因此，这意味着并不是要避免采取或做一些会增加多巴胺含量的事情，而是要非常谨慎地考虑这样做的频率以及有多少种不同的刺激多巴胺的行为或化合物，特别是在采取这些事情或将这些事情堆积在你已经真正喜欢做的行为中或周围时。

I was essentially just creating another version of the kids in nursery school or first grade with the gold star experiment.

我本质上只是通过金星实验创造了幼儿园或一年级孩子们的另一个版本。

I was basically just doing the exact same thing.

我基本上只是在做同样的事情。

And when I realized that, and I changed my relationship to those compounds, I didn't eliminate them altogether, but I started realizing, for instance, that I didn't need to double up on yerba mate and coffee every workout.

当我意识到这一点时，我改变了与这些化合物的关系，我并没有完全消除它们，但我开始意识到，例如，我不需要每次锻炼时都喝双倍的马黛茶和咖啡。

Sometimes I would do one, sometimes I would do the other.

有时我会做一个，有时我会做另一个。

Frankly, I always do one or the other.

坦白说，我总是选择其中之一。

It's rare that I ever do any kind of physical training without some caffeine first, and I do my physical training typically in the early part of the day, so that's fine, doesn't interfere with my sleep.

我很少在没有咖啡因的情况下进行任何形式的体育锻炼，而且我通常在一天的早些时候进行体育锻炼，所以这很好，不会干扰我的睡眠。

I might do a hike without caffeine, but if I'm in a weight training or I'm going to run, I tend to drink coffee beforehand or have yerba mate.

我可能会在没有咖啡因的情况下徒步旅行，但如果我正在进行举重训练或要跑步，我倾向于事先喝咖啡或喝马黛茶。

Or if I occasionally, meaning about once every third, sometimes every other, but usually about every third workout, I'll take 300 milligrams of Alpha-GPC, maybe occasionally, maybe every third or fourth workout, and these are resistance workouts, mind you, not running.

或者，如果我偶尔，意思是大约每三次一次，有时每隔一次，但通常大约每三次锻炼一次，我会服用 300 毫克 Alpha-GPC，也许偶尔，也许每三次或第四次锻炼一次，请注意，这些是阻力锻炼，而不是跑步。

I'll take 500 milligrams of L-tyrosine, or more typically, 500 milligrams of phenylethylamine.

我将服用 500 毫克 L-酪氨酸，或更典型的是 500 毫克苯乙胺。

And very, very rarely, maybe once every two or three months, I might stack all of those things together prior to a workout.

而且非常非常罕见，也许每两三个月一次，我可能会在锻炼前将所有这些东西堆在一起。

But of course, I'm always mindful to also include workouts or runs or bouts of cognitive work, so that could be grant writing, prepping for a podcast, et cetera, where I don't do anything prior.

但当然，我总是注意也包括锻炼或跑步或认知工作，所以这可能是资助写作，准备播客等等，我之前不做任何事情。

Maybe just my caffeine because I have a baseline level of caffeine that I use each day to function like many people.

也许只是我的咖啡因，因为我有一个基准水平的咖啡因，我每天使用它来像许多人一样发挥作用。

There's a baseline level of caffeine that just allows us to function if we're a perpetual user of caffeine.

如果我们长期摄入咖啡因，咖啡因的基线水平只能让我们正常运作。

I talked a lot about this on the episode in caffeine.

我在《咖啡因》那一集里谈了很多这个问题。

But the key here is be cautious.

但这里的关键是要谨慎。

I would say be very cautious about stacking and layering in too many dopamine peak-inducing behaviors all at once on a regular basis.

我想说的是，要非常谨慎地定期堆叠和分层过多的多巴胺峰值诱导行为。

The key point here is if you are somebody that can engage in these intrinsically joyful activities for you, these activities that you're really motivated to do, whether or not it's skiing or playing music or dancing, et cetera, without the need to layer in additional dopamine-releasing mechanisms or compounds or activities, well, then I highly recommend you do that because then you are essentially making yourself one of those fortunate few that does not require additional stimuli, and therefore, can hold on to that pleasure, can hold on to that intrinsic pleasure and motivation to engage in these behaviors over time, which frankly, there is no replacement for.

这里的关键点是，如果你是一个能够为你从事这些本质上快乐的活动的人，这些你真正有动力去做的活动，无论是滑雪、演奏音乐还是跳舞等等，而不需要额外的多巴胺释放机制、化合物或活动，那么我强烈建议你这样做，因为那样你本质上就使自己成为那些不需要额外刺激的幸运者之一，因此，可以坚持这种快乐，可以坚持这种快乐随着时间的推移，参与这些行为的内在愉悦和动力，坦率地说，这是无可替代的。

There is no pill or bottle or potion or motivational speech or podcast or book that can replace intrinsic motivation.

没有任何药丸、瓶子、药水、励志演讲、播客或书籍可以取代内在动机。

Intrinsic motivation is perhaps the holy grail of all human endeavors and behaviors because it encompasses so much of what brought us to this point in our species' evolution, and also what brings each and every one of us closer and closer to our goals.

内在动机也许是所有人类努力和行为的圣杯，因为它包含了使我们在物种进化中走到这一步的许多因素，也使我们每个人越来越接近我们的目标。

And if it's happening with enjoyment without the need to layer in additional tools, well then you have really tapped into the source.

如果您可以轻松地完成此操作，而无需使用额外的工具，那么您就真正利用了源头。

And when I say the source, I don't mean it in any kind of mystical way.

当我说来源时，我并不是指任何神秘的方式。

I think it's quite clear by now that when we hear about chi from Eastern medicine, or we talk about motivation, drive, and pursuit in Western neurobiological language as it relates to dopamine, or we hear about the source, maybe in my podcast episode with the one and only Rick Rubin, incredibly productive music producer, who has just an unbelievable track record in terms of creative endeavors, and he talks about the source, we're really talking about the same thing, which is this set of circuits within us that allow us to identify what we want and then lean into effort, and then to do that in a persistent way that allows us to reach our goals.

我认为现在已经很清楚了，当我们从东方医学中听到“气”时，或者我们在西方神经生物学语言中谈论与多巴胺相关的动机、驱动力和追求时，或者我们听到源头时，也许是在我的播客节目中，里克·鲁宾是一位多产的音乐制作人，他在创造性努力方面有着令人难以置信的记录，当他谈到源头时，我们实际上在谈论同一件事，那就是我们体内的这套回路，使我们能够确定我们想要什么，然后投入努力，然后以持久的方式做到这一点，使我们能够实现我们的目标。

And if we can do that with an intrinsic sense of pleasure, well, that is nothing short of magic.

如果我们能带着一种内在的愉悦感做到这一点，那么，这简直就是魔法。

But of course, it's not magic, it's science.

当然，这不是魔法，而是科学。

And of course, most people are not concerned about trying to protect the things they already enjoy in order to make sure that they can continue to do those things and enjoy them.

当然，大多数人并不关心试图保护他们已经享受的事情，以确保他们可以继续做这些事情并享受它们。

Most people are thinking about how they can engage and pursue things that are less than pleasureful to them Or how they can continue to engage in motivated behaviors when the going gets tough.

大多数人都在思考如何参与和追求那些令他们不愉快的事情，或者当事情变得艰难时如何继续从事有动机的行为。

Or, and this is a big one, I hear this over and over again as a request to cover on this podcast, how people can overcome procrastination.

或者，这是一件大事，我一遍又一遍地听到这个要求，要求在这个播客上报道人们如何克服拖延症。

What we're going to talk about now is how the dynamics of dopamine release that you already are aware of, plus an additional dynamic that we haven't quite talked about, can allow you to leverage dopamine in a way that really will bring you to the holy grail of motivation and drive, which is when effort starts to become the reward itself.

我们现在要讨论的是，你已经意识到的多巴胺释放动态，加上我们还没有完全讨论过的额外动态，可以让你以一种真正将你带入动机和动力的圣杯的方式利用多巴胺，也就是当努力开始成为奖励本身时。

In other words, when friction becomes the reward.

换句话说，当摩擦变成奖励时。

I know that sounds crazy to some of you, but when friction becomes the reward, you can pass from an idea and a goal, no matter how daunting, to successful completion of that goal while experiencing what essentially will feel like pleasure the entire time.

我知道这对你们中的一些人来说听起来很疯狂，但是当摩擦成为奖励时，您可以从一个想法和一个目标，无论多么令人畏惧，到成功完成该目标，同时体验本质上会感觉很愉快的整个时间。

Now, that doesn't mean it will be bliss the entire time, but what is very possible is to leverage the dynamics of both dopamine peaks and dopamine troughs in order to not just maintain your baseline level of dopamine, but to also pull yourself out of any kind of procrastination or other kind of overthinking trenches very quickly and get back into a mode of pursuit.

现在，这并不意味着它会一直幸福，但很有可能的是利用多巴胺峰值和多巴胺谷值的动态，不仅可以维持多巴胺的基线水平，而且还可以很快地将自己从任何类型的拖延或其他类型的过度思考的困境中拉出来，并回到追求模式。

So how do we make effort the reward?

那么我们如何让努力得到回报呢？

You may have heard about this in the context of so-called growth mindset.

您可能在所谓的成长心态的背景下听说过这一点。

Growth mindset is the incredible discovery and research papers from my colleague, Dr.

成长心态是我的同事 Dr. 令人难以置信的发现和研究论文。

Carol Dweck, in the psychology department at Stanford.

卡罗尔·德韦克（Carol Dweck），斯坦福大学心理学系。

And there are others, such as David Yeager at the University of Texas, Austin, who have leveraged the so-called growth mindset as a tool that young people and adults alike can use in order to get better at anything.

还有其他人，例如德克萨斯大学奥斯汀分校的大卫·耶格尔（David Yeager），他们利用所谓的成长心态作为年轻人和成年人都可以使用的工具，以便在任何事情上变得更好。

And the basic contour of growth mindset is to adopt the mindset that if you can't do something, or if you can't do it well, that you can't do it or can't do it well yet.

成长心态的基本轮廓是采取这样的心态：如果你不能做某事，或者如果你不能做好这件事，那么你就不能做这件事，或者还不能做好。

It's that word yet that's really key.

这就是这个词，但它确实是关键。

And there are a number of different tools and techniques that people use to adopt growth mindset, but it all starts with that relationship to not being able to do it yet.

人们可以使用许多不同的工具和技术来采用成长心态，但这一切都始于与尚无法做到这一点的关系。

Now, that all sounds pretty straightforward when you tell yourself, but when we are in a performance context, when we expect ourselves to be able to motivate, or when we expect ourselves to be able to perform and we can't, that often sets up a downward spiral of motivation because we are so used to being attached to the relationship between desire, motivation, and outcomes.

现在，当你告诉自己时，这一切听起来都很简单，但是当我们处于绩效环境中时，当我们期望自己能够激励时，或者当我们期望自己能够绩效但我们不能时，这通常会导致动机螺旋式下降，因为我们太习惯于执着于欲望、动机和结果之间的关系。

Reward prediction error.

奖励预测错误。

We want something.

我们想要一些东西。

We want that A in class, or we want to learn how to dance, or we want to be able to do this physical skill of another kind, or learn a language, or get the mate we desire, or make the relationship work, or make the business work, on and on.

我们希望在课堂上获得A，或者我们想学习如何跳舞，或者我们希望能够掌握另一种身体技能，或者学习一门语言，或者得到我们想要的伴侣，或者让关系发挥作用，或者让生意成功，等等。

And then we get the outcome that we don't want, and our confidence, for lack of a better word, drops over time.

然后我们得到了我们不想要的结果，而我们的信心，由于缺乏更好的词，随着时间的推移而下降。

Oftentimes, that leads to situations where we are not motivated.

通常，这会导致我们没有动力的情况。

We are amotivated.

我们充满动力。

It can even lead to situations where we are downright depressed.

它甚至可能导致我们彻底沮丧。

There's also circumstances where people, myself included, of course, procrastinate.

当然，在某些情况下，人们（当然包括我自己）也会拖延。

We know we should do something, but somehow we can't get motivated.

我们知道我们应该做某事，但不知何故我们没有动力。

We know that if we put in the effort, we'll get there, but we can't do it, either because we don't like the activity, or we're just not feeling great.

我们知道，如果我们付出努力，我们就会到达目的地，但我们做不到，要么是因为我们不喜欢这项活动，要么就是我们感觉不太好。

Now, we could be, quote-unquote, not feeling great, not feeling motivated because our dopamine baseline is low, and so I absolutely encourage everybody to take a look at themselves anytime they're in an amotivated state, take a look at the landscape of their life, not just at that moment, but in the preceding days and weeks, and ask whether or not you've been tending to those foundational things that we talked about earlier, whether or not you are engaging any other of the tools that we talked about earlier to see if you can get into a motivated state.

现在，我们可能会感觉不太好，没有动力，因为我们的多巴胺基线很低，所以我绝对鼓励每个人在处于无动力状态时审视自己，看看自己的生活景观，不仅仅是在那一刻，而是在之前的几天和几周内，并询问你是否一直在关注我们之前讨论过的那些基本事情，是否正在使用我们之前讨论过的任何其他工具来看看是否你可以进入一种充满动力的状态。

However, if all of those boxes are checked, you answer, "Yes, I'm doing all those things, and I'm just not motivated," or, "For whatever reason, I'm just procrastinating.

然而，如果所有这些框都被选中，你会回答，“是的，我正在做所有这些事情，但我只是没有动力”，或者，“无论出于什么原因，我只是在拖延。

I don't know.

我不知道。

I don't want to do it," or, "I'm not feeling motivated." Well, then there's a very potent set of tools that you can leverage to overcome states of lack of motivation, overcome procrastination, and indeed can help you deal with things like overthinking as it relates to procrastination and lack of motivation as well.

我不想这样做，”或者，“我没有动力。”那么，有一套非常有效的工具，您可以利用它们来克服缺乏动力的状态，克服拖延症，并且确实可以帮助您处理过度思考等问题，因为它也与拖延和缺乏动力有关。

So the way this works is the following.

所以它的工作方式如下。

If you recall, a peak in dopamine is followed by a trough in dopamine.

如果你还记得的话，多巴胺的峰值之后是多巴胺的低谷。

That trough in dopamine is experienced as pain or wanting or craving.

多巴胺的低谷被体验为疼痛、想要或渴望。

That pain that I'm referring to is actually a craving or a wanting, and it's a craving or wanting for a specific state that you would like to achieve that is different than the one that you're in.

我所指的那种痛苦实际上是一种渴望或想要，它是一种对你想要达到的与你所处的状态不同的特定状态的渴望或想要。

You want to get out of that trough.

你想走出那个低谷。

And as you recall from earlier in the episode, that trough is the stimulus for the ongoing release of dopamine that provides the propeller, the motivation to go forward and seek some goal.

正如您在本集早些时候所回忆的那样，这个低谷是多巴胺持续释放的刺激物，多巴胺提供了推进器，前进和寻求目标的动力。

Okay?

好的？

So when we are not motivated, when we are in a so-called amotivated state, or when we are procrastinating, or when we just sort of can't seem to get in gear, the key to getting out of that pain trough is one of two things.

因此，当我们没有动力时，当我们处于所谓的无动力状态时，或者当我们拖延时，或者当我们似乎无法进入状态时，摆脱痛苦低谷的关键是两件事之一。

I already told you earlier, you can just wait.

我之前已经告诉过你了，你可以等等。

You can wait till your motivation comes back, and a lot of people do wait.

你可以等到你的动力回来，很多人都在等待。

In fact, they procrastinate.

事实上，他们在拖延。

They start doing other things that are less painful than the state that they happen to be in when they are trying to get into gear to go work out, because they realize not everyone wants to do that, or to study, or to have a hard conversation, whatever it is.

他们开始做其他事情，这些事情比他们试图开始锻炼时碰巧所处的状态更不痛苦，因为他们意识到并不是每个人都愿意这样做，或者学习，或者进行艰难的谈话，无论是什么。

And what do they do?

他们做什么？

They start engaging in activities that we, and indeed they, would not consider pleasurable activities.

他们开始从事我们（事实上他们也）认为不愉快的活动。

They start, for instance, cleaning the house.

例如，他们开始打扫房子。

So seemingly out of nowhere, they start engaging in these activities that normally are not intrinsically pleasurable for them, they're not highly motivated to do them, as a replacement for doing the very thing that they, quote-unquote, need to do or ought to do, and that they're procrastinating to do.

因此，似乎不知从何而来，他们开始从事这些通常对他们来说本质上并不令人愉快的活动，他们没有很高的动力去做这些活动，以此来替代做他们需要做或应该做的事情，而他们却拖延去做这些事情。

What they're essentially doing here is a mild type of addiction replacement.

他们在这里所做的本质上是一种温和的成瘾替代品。

In other words, rather than be in the painful state and wait for it to pass, they're doing things that give them some sense of accomplishment, ostensibly To give them the sense that they're completing things.

换句话说，他们不是处于痛苦的状态并等待它过去，而是做一些能给他们带来某种成就感的事情，表面上让他们有一种正在完成事情的感觉。

And perhaps, and I don't know because I'm not in the psychology of knowing what other people are thinking, perhaps in order to generate the momentum in order to get engaged enough or motivated enough to study or work out or whatever activity it is that they're trying to avoid through procrastination.

也许，我不知道，因为我不知道别人在想什么，也许是为了产生动力，以便足够投入或有足够动力去学习、锻炼或任何他们试图通过拖延来避免的活动。

Now, what's interesting about this dynamic is, first of all, it's extremely common.

现在，这种动态的有趣之处在于，首先，它非常普遍。

And second of all, a lot of people will use this as a tactic so that they get very close to the deadline to complete something, and then they go into a sort of pseudo panic and then use anxiety as a way to leverage their mental and physical resources to complete that thing.

其次，很多人会将此作为一种策略，以便他们非常接近完成某件事的最后期限，然后他们陷入一种虚假的恐慌，然后利用焦虑作为利用他们的精神和身体资源来完成那件事的一种方式。

Now, how do I know the contour of this so well?

现在，我怎么知道它的轮廓呢？

How do I understand the inner dynamics of it?

我如何理解它的内在动力？

Well, part of that relates to my work as a neurobiologist and reading the papers that I'll mention to you in a moment.

嗯，其中一部分与我作为神经生物学家的工作以及阅读我稍后会提到的论文有关。

But it also relates to the fact that I am somebody who waits quite a while, right up until the sort of last minute possible to complete something for activities that I don't want to do.

但这也与我是一个等待很长一段时间的人有关，直到最后一刻才能完成我不想做的活动。

Something I've been working on my whole life.

我一生都在致力于的事情。

In any case, I'm very familiar with the procrastination process.

无论如何，我对拖延的过程非常熟悉。

So how can we overcome procrastination?

那么我们怎样才能克服拖延症呢？

Well, it turns out that there are findings from within the addiction literature that turn out to be very powerful towards leveraging our way out of procrastination.

事实证明，成瘾文献中的一些发现对于我们摆脱拖延症非常有效。

And it has to do with this.

这与此有关。

You already know, because I've told you probably a dozen times now, that the depth of the trough after a dopamine peak is proportional to how high that peak was and how steep it was, how quickly that peak occurred.

你已经知道了，因为我可能已经告诉过你十几次了，多巴胺峰值后的波谷深度与峰值的高度、陡度和峰值出现的速度成正比。

It turns out that not only is the depth of the trough proportional to that, but the rate at which you get out of that trough is proportional to how steep that trough is.

事实证明，不仅波谷的深度与此成正比，而且脱离波谷的速度也与波谷的陡峭程度成正比。

Let me explain this for you in as clear terms as I possibly can.

让我尽可能清楚地向您解释这一点。

Imagine you're in an amotivated state.

想象一下你正处于一种没有动力的状态。

You're just not feeling motivated.

你只是感觉没有动力。

You're procrastinating.

你在拖延。

You may think, "Okay, the thing to do here is something.

你可能会想：“好吧，这里要做的事情是有的。

I'll clean the house, I'll take care of some bills, I'll do something, or I'll just wait." Those approaches, as we talked about before, generally don't work, or at least don't work quickly, or they lead you right up to the deadline and then it's the deadline that forces you to get something done, or you just don't get it done and you don't succeed in your goal.

我会打扫房子，我会处理一些账单，我会做点什么，或者我会等待。”正如我们之前谈到的，这些方法通常不起作用，或者至少不能很快起作用，或者它们会引导你直到最后期限，然后最后期限迫使你完成某件事，或者你只是没有完成它并且你没有成功实现你的目标。

That happens a lot as well.

这种情况也经常发生。

However, if you were to take that state of being unmotivated, of procrastinating, and actually do something that's harder than being in that amotivated state, in other words, doing something that's more effortful, even painful, you can rebound yourself out of that dopamine trough much more quickly.

然而，如果你处于那种没有动力、拖延的状态，并实际上做一些比处于那种没有动力的状态更困难的事情，换句话说，做一些更费力、甚至更痛苦的事情，你可以更快地从多巴胺低谷中反弹。

So what do I mean you want to put yourself in a state that's worse than or harder than the state that you're in, or do something "more painful"?

那么我的意思是你想让自己处于比你现在所处的状态更糟糕或更困难的状态，或者做一些“更痛苦”的事情？

And here I want to be very clear.

在这里我想非常明确地说。

I'll say this three times, but I'm going to say it for the first time now.

我会说三遍，但现在我要说第一次。

When I say more painful, I do not mean doing any kind of tissue-damaging or psychologically damaging behavior or anything of that sort that's going to render you injured or not well, even in the short term.

当我说更痛苦时，我并不是指做任何类型的组织损伤或心理伤害行为或任何会让你受伤或不适的行为，即使是在短期内。

That's not what I'm referring to, okay?

我指的不是这个，好吗？

Let's just get that one out of the way.

让我们把那个问题解决掉吧。

What I'm referring to is the fact that, for instance, if you're feeling amotivated but you find yourself cleaning the house as a way to procrastinate, you could say, well, cleaning the house is harder than sitting down and doing nothing.

我指的是这样一个事实，例如，如果你感觉没有动力，但你发现自己打扫房子是一种拖延的方式，你可以说，好吧，打扫房子比坐下来什么都不做更难。

But actually, in that moment or in those moments, that's not the case, or else you wouldn't be doing it.

但实际上，在那一刻或那些时刻，情况并非如此，否则你也不会这样做。

The reality is that the dopamine system works according to what feels hard or easy in the moment.

事实上，多巴胺系统会根据当下感觉困难或轻松的情况发挥作用。

In other words, if you're feeling amotivated, you need to do something and put yourself into a state that's harder than the state you're in.

换句话说，如果你感到没有动力，你需要做一些事情，让自己进入一个比你现在所处的状态更困难的状态。

So for instance, if you're sitting around feeling amotivated or you find yourself tending to tasks that are irrelevant to the goal that you really should be focused on, you need to put your body and mind into a state of discomfort quickly.

例如，如果你坐在那里感到没有动力，或者你发现自己正在做与你真正应该关注的目标无关的任务，你需要迅速让你的身体和思想进入一种不适的状态。

And the way to do that is to either engage in some tangential activity, meaning an activity not related to your goal that puts your body into a very different state.

做到这一点的方法是要么从事一些无关的活动，这意味着与你的目标无关的活动会让你的身体进入一种非常不同的状态。

So here again, I'll default to the obvious one, which is something like cold shower or cold immersion, which not only increases dopamine long term or over several hours rather, but for most people is experienced as pain.

因此，在这里，我再次默认使用显而易见的一种，即冷水淋浴或冷水浸泡，这不仅会长期或在几个小时内增加多巴胺，而且对大多数人来说会感到疼痛。

That pain causes a rebound out of that dopamine trough faster than it would occur if you had just stayed in that amotivated state and waited for it to go away or done something like cleaning up that, for whatever reason, felt like it required less friction.

这种疼痛会导致多巴胺谷的反弹速度比你只是停留在那种缺乏动力的状态并等待它消失或做一些诸如清理之类的事情（无论出于何种原因）感觉需要更少的摩擦而发生。

When I say friction, I mean limbic friction.

当我说摩擦时，我指的是边缘摩擦。

Your limbic system is always in this dialogue with your forebrain, and limbic friction goes two ways.

你的边缘系统总是与你的前脑进行对话，边缘系统的摩擦有两个方向。

Limbic friction can be you're tired and you don't want to do something, and so you have to "motivate" to do it, energize yourself to do it.

边缘摩擦可能是你累了，你不想做某事，所以你必须“激励”去做这件事，激励自己去做这件事。

Or limbic friction can be that you're nervous and scared and anxious to do something, and you have to calm yourself in order to lean forward into action in order to do that thing despite the anxiety.

或者边缘摩擦可能是因为你紧张、害怕、焦虑地想做某事，你必须让自己平静下来，以便在焦虑的情况下采取行动，才能完成那件事。

I realize this can be a little bit confusing as a concept, so I want to go into a bit more detail.

我意识到这作为一个概念可能有点令人困惑，所以我想更详细地介绍一下。

Let's imagine that you or somebody else does not like to exercise.

让我们想象一下您或其他人不喜欢锻炼。

You don't want to exercise, and you're trying to get your minimum of five days per week exercise, and you're just not motivated to do it.

您不想锻炼，并且想每周至少锻炼五天，但您只是没有动力去做。

There are a couple different techniques to doing this.

有几种不同的技术可以做到这一点。

Assuming you've taken care of all the baseline stuff, all the foundational stuff we talked about earlier, and you're just not getting in gear, and you find yourself checking your phone, or maybe you're tending to some tasks, obviously, those things are "easier" for you, meaning they cause less limbic friction than engaging in exercise.

假设你已经处理了所有基线问题，所有我们之前讨论过的基础问题，而你只是没有进入状态，你发现自己在检查你的手机，或者你可能正在处理一些任务，显然，这些事情对你来说“更容易”，这意味着它们比进行锻炼引起的边缘摩擦更少。

The typical advice would be just exercise for one minute, okay?

通常的建议是锻炼一分钟，好吗？

Just get one minute of exercise or five minutes, and then use the successful completion of that one or five minutes as a milestone that allows you to then move to the next milestone.

只需锻炼一分钟或五分钟，然后将成功完成这一分钟或五分钟作为一个里程碑，让您可以进入下一个里程碑。

And indeed, that approach can work, and it's exactly what I'm describing here when I say that you're in a state of lack of motivation or procrastination or both, and You need to put yourself into a more painful, not less painful state.

事实上，这种方法是可行的，这正是我在这里所描述的，当我说你处于缺乏动力或拖延或两者兼而有之的状态时，你需要让自己陷入更痛苦的状态，而不是更痛苦的状态。

So what do you do?

那么你做什么呢？

You push up against that friction, and you exercise for a short while, and then that pops you out of that trough.

你克服这种摩擦，锻炼了一小会儿，然后你就摆脱了低谷。

That's possible, but for a lot of people, even that won't be possible because they just can't get motivated, or they do that one minute or five minutes, and they're just like, "Okay, I'm still in the trough.

这是可能的，但对于很多人来说，即使这样也是不可能的，因为他们就是没有动力，或者他们做了一分钟或五分钟，然后他们就说，“好吧，我仍然处于低谷。

I'm not actually feeling that great." In those circumstances, it makes sense to do something that's tangential to the whole path that you're trying to pursue, this goal that you're trying to pursue.

我实际上感觉并没有那么好。”在这种情况下，做一些与你想要追求的整个道路、你想要追求的目标无关的事情是有意义的。

That is, believe it or not, much worse than just being amotivated.

也就是说，不管你信不信，这比仅仅被激励要糟糕得多。

And when I say worse, I don't mean picking some task that normally you don't like to do but now you're willing to do.

当我说更糟糕时，我并不是说选择一些通常你不喜欢做但现在你愿意做的任务。

I mean literally thinking about what would be worse than being in this state.

我的意思是从字面上思考什么会比处于这种状态更糟糕。

Again, without causing yourself tissue or psychological damage, what would be worse?

再说一次，在不给自己造成组织或心理伤害的情况下，还有什么会更糟糕呢？

Well, cold water would be worse for many people, very cold water.

嗯，冷水对很多人来说会更糟糕，非常冷的水。

So the key is to figure out something that, for lack of a better way to put it, really sucks.

因此，关键是要找出一些由于缺乏更好的表达方式而确实很糟糕的东西。

Really sucks, and yet is safe.

确实很糟糕，但很安全。

And by doing that, you steepen the trough.

通过这样做，你就会使波谷变得陡峭。

You steepen the slope of the trough, which we know brings you back to your baseline level of dopamine more quickly.

您使波谷的斜率变陡，我们知道这可以让您更快地回到多巴胺的基线水平。

Now, for some people, that will be deliberate cold exposure through cold shower, ice bath.

现在，对于某些人来说，这将是通过冷水淋浴、冰浴来故意暴露在寒冷中。

And I have to tell you that if you're cringing as I say this, well, then, there you go.

我必须告诉你，如果你在我说这句话时感到畏缩，那么，那就这样吧。

You now have a tool that you know you cringe even when you just think about, and therefore represents a great tool for you.

现在，您拥有了一个即使只是想想也会感到畏缩的工具，因此它对您来说是一个很棒的工具。

So if I'm procrastinating to do something I really need to do, should I just simply wait for that procrastination to evaporate?

因此，如果我拖延做一些我真正需要做的事情，我是否应该只是等待拖延消失？

No. Will it eventually evaporate?

不。它最终会蒸发吗？

Maybe.

或许。

Will a deadline eventually surface that will trigger me into an anxious or activated state that will allow me to complete what needs to be done?

最终期限是否会浮出水面，让我陷入焦虑或活跃状态，从而让我完成需要做的事情？

Maybe.

或许。

Hopefully.

希望如此。

But better would be to get out of that amotivated state, that state of procrastination, quickly.

但更好的办法是尽快摆脱那种缺乏动力的状态、那种拖延的状态。

And to do so, you need to leverage something that's painful.

为此，您需要利用一些痛苦的东西。

So for instance, I heard a beautiful lecture recently done by Dr. Anna Lembke at Stanford School of Medicine discussing dopamine and some of the things in her book, and some newer findings as well.

举例来说，我最近听到斯坦福大学医学院的 Anna Lembke 博士做了一场精彩的演讲，讨论了多巴胺和她书中的一些内容，以及一些新的发现。

And somebody in the audience asked her the question, does meditation increase dopamine?

观众中有人问她这个问题，冥想会增加多巴胺吗？

Now, earlier, we talked about how non-sleep deep rest and yoga nidra has been shown in the scientific literature to increase dopamine.

现在，早些时候，我们讨论了科学文献中如何证明非睡眠深度休息和瑜伽休息术可以增加多巴胺。

But I also mentioned earlier that classic forms of meditation, whether eyes open or eyes closed, so-called open monitoring or closed monitoring meditation, sitting there or lying there and focusing, does not increase dopamine levels per se.

但我之前也提到过，经典的冥想形式，无论是睁眼还是闭眼，所谓的开放式监控或封闭式监控冥想，坐在那里或躺在那里集中注意力，本身并不会增加多巴胺水平。

However, for most people, especially people who find it hard to meditate or who don't do that practice very often, meditation is effortful.

然而，对于大多数人来说，尤其是那些很难冥想或不经常练习的人，冥想是很费力的。

Getting into meditation and staying in meditation is effortful.

进入冥想并保持冥想是需要付出努力的。

So if you find yourself in a state of procrastination, oftentimes a brief five-to-ten-minute meditation where you absolutely do not allow yourself to do anything besides close your eyes, focus on your breath, and when your mind drifts, get back to your breath, is not only extremely difficult and extremely frustrating, unless you're a well-practiced meditator, but it's often difficult and frustrating not just to do, but to get into that practice.

因此，如果你发现自己处于拖延状态，那么通常进行一次简短的五到十分钟的冥想，除了闭上眼睛、专注于呼吸之外，你绝对不允许自己做任何事情，当你的思绪飘忽时，回到你的呼吸上，这不仅是极其困难和极其令人沮丧的，除非你是一个熟练的冥想者，而且不仅是做起来，而且进入这种练习也常常是困难和令人沮丧的。

And not just to get into that practice, but to maintain that practice for that mere five to 10 minutes, because it's just not a natural state for us to be in.

不仅要进行这种练习，还要保持这种练习五到十分钟，因为这对我们来说不是一种自然的状态。

We have to force ourselves.

我们必须强迫自己。

So it is effortful.

所以说是很费力的。

In fact, it qualifies as a basically available almost anywhere, anytime type of effortful activity that if you dislike it, perhaps even as much as some people dislike deliberate cold exposure, well, then perfect.

事实上，它基本上可以说是一种几乎随时随地都可以进行的艰苦活动，如果你不喜欢它，甚至可能就像有些人不喜欢故意暴露在寒冷中一样，那么就完美了。

You now have an additional tool in your kit that you can use anytime you are feeling amotivated and procrastinating.

现在，您的工具包中多了一个工具，您可以在任何时候感到缺乏动力和拖延时使用它。

Now, there are numerous examples I could give, and hopefully, there are numerous examples that you're thinking about.

现在，我可以举出很多例子，希望你也能想到很多例子。

The key is to have a short list of about five different effortful, AKA painful activities that you can employ anytime you're feeling amotivated or in a state of procrastination, keeping in mind that the goal is not what you accomplish inside of that activity, although it is important that you actually engage in that activity.

关键是列出一份简短的清单，列出大约五种不同的费力的、又名痛苦的活动，你可以在任何时候你感到没有动力或处于拖延状态时使用它们，记住目标不是你在该活动中实现的目标，尽管你真正参与该活动很重要。

I actually have to make myself meditate in that five to 10-minute little bout of effortful or painful activity.

事实上，我必须让自己在 5 到 10 分钟的艰苦或痛苦的活动中进行冥想。

But it's not about achieving an outcome.

但这并不是为了取得成果。

It's about forcing your body and mind into a deeper state of pain and discomfort.

这是强迫你的身体和思想进入更深的痛苦和不适状态。

In other words, taking yourself from that trough that you're already in and steepening and deepening that trough, because in steepening and deepening that trough, we know that the return from that trough to normal and even elevated levels of baseline dopamine is going to be faster and more robust.

换句话说，将自己从已经所处的低谷中拉出来，使该低谷变得陡峭和加深，因为在使该低谷变得陡峭和加深的过程中，我们知道从该低谷恢复到正常甚至升高的基线多巴胺水平将会更快、更强劲。

And in doing that, you will quickly find yourself back into a motivated state, because not only does it teach you that doing hard things is possible, that's sort of a more of a subjective cognitive learning, but it actually taps into the very neurochemical system that allows you to then feel motivated and capable to pursue the larger goal, which is the thing you're really concerned about after all.

在这样做的过程中，你很快就会发现自己回到了积极主动的状态，因为它不仅告诉你做困难的事情是可能的，这更像是一种主观认知学习，而且它实际上利用了神经化学系统，让你感到有动力并有能力追求更大的目标，这毕竟是你真正关心的事情。

So as is often the case, perhaps always the case, on this podcast, we covered a lot of material.

正如通常的情况，也许总是这样，在这个播客中，我们涵盖了很多材料。

We covered dopamine and what it is.

我们介绍了多巴胺以及它是什么。

We talked about the circuitry and the different kinds of circuitry, focusing mainly on this mesocortical pathway that is so vitally important to motivation for any goals.

我们讨论了电路和不同类型的电路，主要关注中皮层通路，它对于任何目标的动力都至关重要。

Talked about the relationship between peaks and troughs and baselines, and the foundational tools that allow us to set and maintain a healthy baseline level of dopamine, as well as ways to protect that baseline level of dopamine.

讨论了波峰、波谷和基线之间的关系，以及允许我们设置和维持健康的多巴胺基线水平的基本工具，以及保护多巴胺基线水平的方法。

And we talked about how to get ourselves out of states of procrastination and amotivation by not just waiting out those troughs in dopamine, but actually making those troughs in dopamine steeper by engaging in things that are effortful and things that we really don't want to do in those moments, provided that those things are safe We can get out of those dopamine troughs more quickly and back to our dopamine baseline or even above baseline.

我们讨论了如何让自己摆脱拖延和缺乏动力的状态，不仅仅是等待多巴胺的低谷过去，而是通过从事那些需要努力的事情和我们在那些时刻真正不想做的事情来实际上使这些多巴胺的低谷变得更陡峭，只要这些事情是安全的。我们可以更快地摆脱这些多巴胺低谷，回到我们的多巴胺基线，甚至高于基线。

And we talked about what I really view as the holy grail of motivation, which is to be able to learn to attach reward to the effort process itself, and to do so by not just understanding, but also learning to subjectively recognize and somatically experience release of these different stressful chemicals within our body.

我们讨论了我真正认为的动机的圣杯，那就是能够学会将奖励附加到努力过程本身，并且不仅通过理解来做到这一点，而且还通过学习主观地识别和身体体验我们体内这些不同的压力化学物质的释放。

I realize this was a lot of information, and yet throughout, I've tried to highlight tools that you can use that range from behavioral to nutritional supplementation tools, cognitive tools, and keep in mind that all of these different segments of the podcast, as always, are timestamped.

我意识到这是很多信息，但自始至终，我都试图强调您可以使用的工具，从行为到营养补充工具、认知工具，并请记住，播客的所有这些不同部分一如既往，都有时间戳。

So if you feel the need to go back and listen to any of these in order to get clearer understanding, we've made that easy to do so.

因此，如果您觉得需要回去听听其中的任何内容以获得更清晰的理解，我们已经让您可以轻松做到这一点。

So simply look for the timestamps in the show note captions.

因此，只需在显示注释标题中查找时间戳即可。

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/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零成本方式。

In addition, please subscribe to the podcast on Apple and Spotify, and on both Apple and Spotify, you can leave us up to a five-star review.

此外，请订阅 Apple 和 Spotify 上的播客，在 Apple 和 Spotify 上，您都可以给我们留下五星级的评论。

If you have questions for me or comments about the podcast or suggestions about topics you'd like me to cover or guests you'd like me to interview on the Huberman Lab podcast, please put those in the comments section on YouTube.

如果您对我有疑问或对播客有意见，或者对您希望我在 Huberman Lab 播客上报道的主题或采访嘉宾有建议，请将这些内容放入 YouTube 的评论部分。

I do read all the comments.

我确实阅读了所有评论。

In addition, please check out the sponsors mentioned at the beginning and throughout today's episode.

此外，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。

During today's podcast and on many previous episodes of the Huberman Lab podcast, we discuss supplements.

在今天的播客和休伯曼实验室播客的许多以前的剧集中，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 enhancing sleep, hormone support, focus, and many other aspects of mental health, physical health, and performance.

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益处，例如增强睡眠、激素支持、注意力以及心理健康、身体健康和表现的许多其他方面。

The Huberman Lab podcast is happy to announce that we partnered with Momentous Supplements.

Huberman Lab 播客很高兴地宣布我们与 Momentous Supplements 合作。

If you'd like to learn more about the supplements mentioned on today's and other episodes of the Huberman Lab podcast, go to Live Momentous, spelled O-U-S, so livemomentous.com/huberman.

如果您想了解有关今天和 Huberman Lab 播客其他剧集中提到的补充剂的更多信息，请访问 Live Momentous，拼写为 O-U-S，即 livemomentous.com/huberman。

If you haven't already signed up for the Huberman Lab podcast Neural Network Newsletter, it's a monthly newsletter that provides summaries of podcast episodes and toolkits.

如果您还没有订阅 Huberman Lab 播客《神经网络通讯》，这是一份每月通讯，提供播客剧集和工具包的摘要。

Toolkits are summaries and links to specific protocols that you can use that have been discussed on various podcast episodes.

工具包是您可以使用的特定协议的摘要和链接，这些协议已在各种播客节目中讨论过。

We have a toolkit for sleep, for neuroplasticity, for deliberate cold exposure, and much, much more.

我们有一个用于睡眠、神经可塑性、故意寒冷暴露等等的工具包。

To sign up for the newsletter, which by the way is completely zero cost, go to hubermanlab.com, go to the menu, scroll down to Newsletter, and provide your email.

要注册新闻通讯（顺便说一句，这是完全零成本的），请访问 hubermanlab.com，转到菜单，向下滚动到新闻通讯，然后提供您的电子邮件。

We do not share your email with anybody.

我们不会与任何人分享您的电子邮件。

Thank you once again for joining me for today's deep dive discussion into dopamine and its practical applications.

再次感谢您参加今天对多​​巴胺及其实际应用的深入讨论。

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

最后但并非最不重要的一点是，感谢您对科学的兴趣。