Optimizing Workspace for Productivity, Focus, & Creativity
Andrew Huberman:
安德鲁·休伯曼：
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。
Andrew Huberman:
安德鲁·休伯曼：
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're going to talk all about how to optimize your workspace for maximum productivity.
今天我们将讨论如何优化您的工作空间以实现最大生产力。
Indeed, that means to heighten levels of focus, to increase levels of creativity, to improve your ability to task switch, and this could be for the sake of school or for work, creative endeavors, personal endeavors.
事实上，这意味着提高注意力水平，提高创造力水平，提高任务切换的能力，这可能是为了学校或工作、创造性的努力、个人的努力。
This really extends to everybody.
这确实适用于每个人。
Most often when we hear about how to focus or how to get the most out of our work sessions, we hear about the biology and the psychology of that.
大多数情况下，当我们听到如何集中注意力或如何充分利用工作会议时，我们会听到其中的生物学和心理学。
We hear about dopamine, and we hear about serotonin, and we hear about caffeine.
我们听说过多巴胺，我们听说过血清素，我们听说过咖啡因。
And indeed, those are topics that I've covered a lot on the Huberman Lab podcast.
事实上，这些都是我在 Huberman 实验室播客上讨论过的主题。
Andrew Huberman:
安德鲁·休伯曼：
Today we will touch on each of those, but we are mainly going to focus on how we arrange our physical environment and, indeed, how we arrange ourselves in that physical environment in order to bring out the best in our neurobiology.
今天我们将讨论其中的每一个，但我们主要关注如何安排我们的物理环境，事实上，我们如何在该物理环境中安排自己，以便发挥我们神经生物学的最佳能力。
That is how to put ourselves into a heightened state of focus by virtue of things as simple as where we place our screen relative to our eyes at a given time of day.
这就是如何通过简单的事情让自己进入高度专注的状态，比如在一天中的特定时间将屏幕相对于我们的眼睛放置在什么位置。
Believe it or not, there's excellent research on this, and there's excellent research, for instance, on whether or not you should or should not listen to music, whether or not you should use things like binaural beats.
不管你相信与否，这方面有很好的研究，例如，关于你是否应该听音乐，是否应该使用双耳节拍之类的东西。
And if so, what frequency of binaural beats?
如果是这样，双耳节拍的频率是多少？
We are going to cover all of that.
我们将涵盖所有这些。
And by the end, you'll have a checklist of things that you can do to optimize your workspace on any budget.
最后，您将获得一份清单，其中列出了您可以在任何预算下优化工作空间的事项。
Andrew Huberman:
安德鲁·休伯曼：
I will mention various products and apps that some of you might find useful for optimizing your workspace, but I want to emphasize at the outset that none of those that I mention are any products or apps that we have a financial relationship to, and more importantly, you don't need them.
我将提到一些可能对优化工作空间有用的各种产品和应用程序，但我想首先强调，我提到的这些产品和应用程序都不是与我们有财务关系的任何产品或应用程序，更重要的是，您不需要它们。
I'm going to explain how for zero cost, you can arrange your workspace in ways that make you maximally productive, maximally focused, and allows you to adapt your workspace to different environments, whether or not you're traveling, working with others, working alone, et cetera.
我将向您解释如何以零成本的方式安排您的工作空间，使您能够最大限度地提高工作效率、最大限度地集中注意力，并允许您使工作空间适应不同的环境，无论您是否在旅行、与他人合作、单独工作等等。
Andrew Huberman:
安德鲁·休伯曼：
Just to give you a little hint of where we are going, I will mention a zero-cost app that will deliver binaural beats at a particular frequency that peer-reviewed research has shown can enhance certain types of learning and memory.
只是为了给您一些我们要去的地方的提示，我将提到一个零成本的应用程序，它将以特定的频率提供双耳节拍，同行评审的研究表明可以增强某些类型的学习和记忆。
However, peer-reviewed research also shows that it can diminish performance in other types of tasks.
然而，同行评审的研究也表明，它会降低其他类型任务的表现。
So stay tuned.
所以请继续关注。
We'll go into all the details so that you can optimize your workspace for zero cost and get the most out of your efforts and endeavors.
我们将详细介绍所有细节，以便您能够以零成本优化您的工作空间，并充分利用您的努力和努力。
Andrew Huberman:
安德鲁·休伯曼：
Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。
It is, however, part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public.
然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。
In keeping with that theme, I'd like to thank the sponsors of today's podcast.
为了与这个主题保持一致，我要感谢今天播客的赞助商。
Andrew Huberman:
安德鲁·休伯曼：
Let's talk about workspace optimization.
我们来谈谈工作空间优化。
This is a topic that's intrigued me for a very long time because my undergraduate advisor, my graduate advisor, and my postdoc advisor had many things in common, including being great scientists, being kind people and terrific mentors, but they had another thing in common which always perplexed me, which is that their offices were a complete disaster.
这是一个让我很感兴趣的话题，因为我的本科生导师、研究生导师和博士后导师有很多共同点，包括都是伟大的科学家、善良的人和出色的导师，但他们还有另一个共同点，一直让我感到困惑，那就是他们的办公室完全是一场灾难。
They had mountains of books, mountains of papers, mountains of all sorts of stuff, and yet all of them were extremely productive and could remain extremely focused in that incredibly cluttered environment.
他们有堆积如山的书籍，堆积如山的纸张，堆积如山的各种东西，但他们都非常高效，并且可以在那个极其混乱的环境中保持高度专注。
Andrew Huberman:
安德鲁·休伯曼：
Now, I'm somebody who doesn't like clutter.
现在，我是一个不喜欢混乱的人。
I find it very hard to focus in cluttered environments, and indeed, there's tremendous variation among people as to whether or not they can remain focused or whether or not they struggle to focus in physically cluttered environments.
我发现在杂乱的环境中很难集中注意力，事实上，人们在是否能够保持注意力集中或在物理杂乱的环境中是否难以集中注意力方面存在巨大差异。
There's no right or wrong to this, but the question we should ask ourselves is, why were they all able to be so focused?
这没有对错，但我们应该问自己的问题是，为什么他们都能如此专注？
And it turns out that the reason they were able to be so focused is that they all captured one single and yet fundamental variable of workspace optimization, and we'll talk about what that variable is.
事实证明，他们之所以能够如此专注，是因为他们都捕获了工作空间优化的一个基本变量，我们将讨论该变量是什么。
Andrew Huberman:
安德鲁·休伯曼：
In fact, we're going to talk about what all the variables of optimizing a workspace are.
事实上，我们将讨论优化工作空间的所有变量是什么。
Things like vision, things like light, things like noise in the room, whether or not you listen to music or not, whether or not you use noise-canceling headphones or not.
比如视力、光线、房间里的噪音、你是否听音乐、是否使用降噪耳机等。
We're going to talk about all of that.
我们将讨论所有这些。
And we're going to do that in a way that you can optimize your workspace, regardless of whether or not you are at home, whether or not you're on the road, et cetera, because the last thing I would ever want to do is to create a situation where you find the optimal workspace and then you are a slave to that optimal workspace.
我们将以一种你可以优化你的工作空间的方式来做到这一点，无论你是否在家，无论你是否在路上，等等，因为我最不想做的事情就是创造一种情况，让你找到最佳工作空间，然后你成为最佳工作空间的奴隶。
Andrew Huberman:
安德鲁·休伯曼：
That's just not the way the world works.
这不是世界运转的方式。
What you want to do, or my goal for you, rather, is that you will have a short checklist of things that you can look to anytime you sit down to do work, and you can think about the underlying variables that impact your brain and your body and allow your brain body to get into the optimal state in order to learn, in order to be productive and, indeed, to move through your work abouts in a very relaxed and pleasureful way while maintaining focus and while pursuing any of the number of things that you're doing.
你想要做的，或者我对你的目标，是，你将有一个简短的清单，你可以在任何时候坐下来工作时查看，你可以思考影响你的大脑和你的身体的潜在变量，让你的脑体进入最佳状态，以便学习，提高生产力，事实上，以一种非常轻松和愉快的方式完成你的工作，同时保持专注，同时追求你正在做的任何事情。
Andrew Huberman:
安德鲁·休伯曼：
The first variable we want to think about in terms of workspace optimization is vision and light.
在工作空间优化方面，我们要考虑的第一个变量是视觉和光线。
Now, on a previous episode of the Human Lab podcast devoted all to habits, I talked about the importance of dividing your 24-hour day into three different phases.
现在，在人类实验室播客的前一集专门讨论习惯时，我谈到了将一天 24 小时划分为三个不同阶段的重要性。
And for those of you that haven't heard that episode, I'm just going to briefly summarize what I described.
对于那些还没有听过那一集的人，我将简要总结一下我所描述的内容。
From the time you wake up in the morning until about six or seven or eight, sometimes nine hours later, your brain is in a unique state.
从你早上醒来到大约六、七、八个小时，有时是九个小时后，你的大脑都处于一种独特的状态。
It is in a state of high levels of dopamine, a neuromodulator, and high levels of epinephrine, as well as hormones like cortisol, and so forth.
它处于高水平的多巴胺（一种神经调节剂）和高水平的肾上腺素以及皮质醇等激素的状态。
Without going into the biology of those things, they set your brain into a state of high alertness.
无需深入了解这些事物的生物学原理，它们就会让您的大脑进入高度警觉的状态。
And this is true whether or not you indulge in caffeine or not.
无论您是否沉迷于咖啡因，这都是事实。
I know some of you say, "Oh, I really don't wake up until the afternoon.
我知道你们中有些人会说：“哦，我真的要到下午才醒来。
I'm much more alert and focused in the afternoon." We will talk about that phase of the 24-hour day in a moment.
下午我会更加警觉和专注。”我们稍后会讨论一天 24 小时的那个阶段。
Andrew Huberman:
安德鲁·休伯曼：
But that early part of the day is a time of day in which, for sake of workspace optimization, being in a brightly lit environment can lend itself to optimal work throughout the day, not just during that early phase.
但一天中的早些时候是一天中的一个时间段，为了优化工作空间，处于明亮的环境中可以有助于全天的最佳工作，而不仅仅是在早期阶段。
And so while on many episodes of this podcast I've also emphasized the importance of getting morning sunlight in your eyes within 30 to 60 minutes of waking, not as often, but now and again I will also mention that it's important to light your daytime environment as brightly as you safely can.
因此，虽然在本播客的许多剧集中，我也强调了在醒来后 30 到 60 分钟内让早晨的阳光照射到您的眼睛中的重要性，但不那么频繁，但我也会时不时地提到，在安全的情况下，尽可能明亮地照亮您的白天环境非常重要。
Andrew Huberman:
安德鲁·休伯曼：
So if you are going to be doing work in this early, what I call phase-one portion of your day, you want to have as much light and, indeed, as much overhead light shining on you as safely possible.
因此，如果您要在这么早的时间（我称之为一天中的第一阶段）开始工作，您希望有尽可能多的光线，事实上，尽可能多的头顶灯光尽可能安全地照射在您身上。
Now, of course, you don't want it so bright that it's glaring and you have to squint, et cetera, but you want as much light as is safely possible.
现在，当然，您不希望它太亮以至于刺眼并且您必须眯着眼睛等等，但您需要尽可能多的安全光线。
And you can do that a couple of simple ways.
您可以通过几种简单的方法来做到这一点。
One is if you do own or you're in an environment where you have overhead lights, turn on those overhead lights.
一是如果您确实拥有或您所在的环境有顶灯，请打开这些顶灯。
What's special about overhead lights for setting alertness is that the neurons in our eyes, which are called melanopsin ganglion cells, that's the fancy name, melanopsin ganglion cells are mainly enriched in the lower half of our retinas, in our eyes, and view the upper visual field.
头顶灯设置警觉性的特别之处在于，我们眼睛里的神经元，叫做黑视蛋白神经节细胞，这个名字很奇特，黑视蛋白神经节细胞主要富集在我们视网膜的下半部分，在我们的眼睛里，观察上视野。
Those neurons send little wires to an area of our hypothalamus right above the roof of our mouth that creates a state of alertness.
这些神经元将细小的电线发送到下丘脑上颚上方的区域，从而产生警觉状态。
Andrew Huberman:
安德鲁·休伯曼：
Now, early in the day, we want to be as alert as possible.
现在，一大早就，我们希望尽可能保持警惕。
And this phase one of our circadian cycle is when we are best at doing analytic detail-type work.
我们昼夜节律周期的第一阶段是我们最擅长进行分析细节类型工作的时候。
So we're going to go into other aspects of workspace optimization that are important for phase one, but during phase one — again, within zero to about eight or nine hours after waking — bright lights in your environment, in particular overhead lights, are going to facilitate focus.
因此，我们将讨论对第一阶段很重要的工作空间优化的其他方面，但在第一阶段 - 同样，在醒来后的零到大约八或九个小时内 - 环境中的明亮灯光，特别是头顶灯，将有助于集中注意力。
They're going to facilitate further release of things like dopamine and norepinephrine and healthy amounts of cortisol.
它们将促进多巴胺和去甲肾上腺素以及健康数量的皮质醇等物质的进一步释放。
We want that to happen early in the day for a variety of reasons.
出于多种原因，我们希望这一切能够在当天早些时候发生。
For instance, we don't want that cortisol peak to happen too late in the day; that's actually associated with depression and insomnia and a number of things that we just don't want.
例如，我们不希望皮质醇峰值出现在一天中太晚；这实际上与抑郁、失眠以及许多我们不想要的事情有关。
Andrew Huberman:
安德鲁·休伯曼：
So one of the things that I've done for my workspace is to make sure that when I wake up in the morning, I do go get my sunlight.
因此，我为工作空间所做的一件事就是确保当我早上醒来时，我确实去接受阳光。
If the sun isn't out, I turn on as many bright artificial lights as I can manage or tolerate, and then I go get my sunlight exposure.
如果太阳没有出来，我会在我能控制或忍受的范围内打开尽可能多的明亮人造灯，然后我去接受阳光照射。
But once I set out to do some work, that all the overhead lights in that room are on as well as lights in front of me.
但当我开始做一些工作时，那个房间里所有头顶上的灯都亮了，我面前的灯也亮了。
And that's, again, to stimulate heightened levels of focus and further release of these neuromodulators I mentioned before, dopamine, norepinephrine and epinephrine.
这又是为了刺激更高的注意力水平，并进一步释放我之前提到的这些神经调节剂，多巴胺、去甲肾上腺素和肾上腺素。
Andrew Huberman:
安德鲁·休伯曼：
Now, the way that one could do that could be a very low-cost way of having, for instance, a desk lamp and those overhead lights.
现在，人们可以做到这一点的方法可能是一种非常低成本的方式，例如拥有台灯和那些顶灯。
If you're somebody that wants to take this to the next level, you can purchase a ring light, which is ...
如果您想将其提升到一个新的水平，您可以购买环形灯，这是......
I think those are mainly made for people doing selfie-type videos for Instagram posts and things of that sort.
我认为这些主要是为那些为 Instagram 帖子和类似内容制作自拍类型视频的人制作的。
Ring lights can be pretty cost-effective, and yet they're very bright and they have the sort of bright blue light that is going to optimally stimulate those melanopsin ganglion cells.
环形灯非常具有成本效益，但它们非常明亮，并且具有明亮的蓝光，可以最佳地刺激那些黑视蛋白神经节细胞。
Andrew Huberman:
安德鲁·休伯曼：
So some people I know will have a blue light or a bright LED on their desk in front of them.
因此，我认识的一些人面前的桌子上会放着蓝光或明亮的 LED 灯。
And indeed, I have one of these.
事实上，我有其中之一。
I don't use a ring light, I use a lightpad.
我不使用环形灯，我使用光板。
The particular lightpad I use I bought on Amazon.
我使用的特定光板是在亚马逊上购买的。
I can mention the brand, but again, I have no financial affiliation to them.
我可以提及这个品牌，但同样，我与他们没有经济关系。
This is the Artograph LightPad.
这是Artograph LightPad。
It's designed for drawing.
它是为绘图而设计的。
It says on it 930 lux.
上面写着930勒克斯。
Lux is just a measure of brightness.
勒克斯只是亮度的衡量标准。
So I place that on the desk in front of me, and I turn it on, essentially, throughout this phase one of the day.
所以我把它放在我面前的桌子上，基本上在一天的第一阶段我都会打开它。
Even if I walk away from the desk, I tend to keep it on.
即使我离开办公桌，我也倾向于继续使用它。
It doesn't consume that much energy.
它不会消耗那么多能量。
And in that way, I'm constantly being bombarded with photons that keep my levels of alertness up because the early part of the day is when I do the majority of that focused work.
通过这种方式，我不断地受到光子的轰炸，从而保持我的警觉性，因为一天的早些时候是我做大部分集中工作的时候。
Again, you don't need the lightpad.
再说一次，你不需要光板。
You can use a ring light, or you can simply use any kind of other lights that you might happen to have artificial lights.
您可以使用环形灯，或者您可以简单地使用任何其他可能碰巧有人造光的灯。
Andrew Huberman:
安德鲁·休伯曼：
For those of you that can place your desk near a window, and even better, to open the window, that would be really fantastic.
对于那些可以将办公桌靠近窗户的人来说，甚至更好的是，打开窗户，那真是太棒了。
I don't have access to that.
我无权访问该内容。
Why would I say open the window?
为什么我说开窗呢？
Well, it turns out that sunlight is going to be the best stimulus for waking up your brain and body through this melanopsin-to-hypothalamus system.
事实证明，阳光将成为通过黑视蛋白到下丘脑系统唤醒大脑和身体的最佳刺激。
And by looking at sunlight through a window, it's 50, 5-0, times less effective than if that window were to be open, mostly because those windows filter out a lot of the wavelengths of blue light that are essential for stimulating the eyes and this wake-up signal.
通过窗户观看阳光的效果比打开窗户的效果要低 50、5-0 倍，主要是因为这些窗户过滤掉了许多蓝光波长，而这些蓝光对于刺激眼睛和唤醒信号至关重要。
Andrew Huberman:
安德鲁·休伯曼：
So all of this rests on the premise that we need to be alert in order to do our work, in particular focused work.
所以这一切的前提是我们需要保持警惕，才能做好工作，特别是集中工作。
I've talked about before in the Habits episode, and I'm saying again now that first phase of the day, that first seven or eight or nine hours of the day, is really the time in which our neurochemistry is primed for getting the most amount of focused, kind of challenging work done where a lot of precision and detail is required.
我之前在《习惯》一集中谈到过，现在我要再说一遍，一天的第一阶段，即一天中的前七、八或九个小时，实际上是我们的神经化学物质准备好完成最集中、最具挑战性的工作的时间，这些工作需要大量的精确性和细节。
So you want to brightly light your work environment during that first phase.
因此，您希望在第一阶段照亮您的工作环境。
Again, from the time you wake up, try and get sunlight.
再次强调，从你醒来的那一刻起，就尽量多接触阳光。
But then even if you're going to get exercise or do other things, you want to get as much bright light in your eyes as you safely can.
但即使您要进行锻炼或做其他事情，您也希望在安全的情况下让尽可能多的明亮光线进入您的眼睛。
And then you want to light your work environment.
然后你想要照亮你的工作环境。
Andrew Huberman:
安德鲁·休伯曼：
Now in the afternoon, starting at about nine and continuing until about 16 hours after waking, you want to start dimming the lights in that environment.
现在，在下午，从大约九点开始一直持续到醒来后大约 16 小时，您想要开始调暗该环境中的灯光。
Now, you don't want to make it dark because you don't want to get sleepy at two o'clock in the afternoon unless you're going to take a brief nap, which I do and is perfectly fine as long as it doesn't interfere with your nighttime sleep.
现在，你不想把天变黑，因为你不想在下午两点钟就犯困，除非你要小睡一会儿，我会这样做，而且只要不影响你夜间的睡眠就完全没问题。
But the idea is that in this so-called phase two of the 24-hour cycle, from about nine to 16 hours after waking, you want to bring the level of lights down a bit.
但我们的想法是，在所谓的 24 小时周期的第二阶段，即醒来后大约 9 到 16 小时，您需要将灯光亮度调低一点。
And when I say down, I literally mean down.
当我说“下降”时，我的字面意思是“下降”。
Having lights that are in front of you is fine, but overhead lights at that time are not going to be optimal for the sorts of neurochemical states that your brain wants to be in.
前面有灯光很好，但当时头顶上的灯光对于你的大脑想要处于的神经化学状态来说并不是最佳的。
Andrew Huberman:
安德鲁·休伯曼：
The states that I'm referring to are a shift from the dopamine and norepinephrine that's highest early in the day to increases in things like serotonin and other neuromodulators that put your brain into a state that's better for creative endeavors or for more abstract thinking.
我指的状态是从一天中早些时候最高的多巴胺和去甲肾上腺素转变为血清素和其他神经调节剂等物质的增加，这些物质使您的大脑进入更适合创造性活动或更抽象思维的状态。
Now as we'll soon see, there are other things you can do to improve creative thinking and abstract thinking.
现在，我们很快就会看到，您可以采取其他措施来提高创造性思维和抽象思维。
And in fact, there are things you can do to improve analytic thinking; we will talk about those.
事实上，你可以采取一些措施来提高分析思维；我们将讨论这些。
Things that are distinct from light.
与光不同的东西。
But right now we're just focusing on light.
但现在我们只关注光。
Andrew Huberman:
安德鲁·休伯曼：
So what I recommend doing, and what I personally do, is I will turn off overhead lights in the afternoon.
所以我建议做的，也是我个人做的，就是在下午关掉头顶上的灯。
It's not completely dim, it's not completely dark, but I will start to reduce the amount of overhead light and just simply keep the lightpad on and whatever other lamps I happen to be using.
它不是完全昏暗，也不是完全黑暗，但我将开始减少头顶灯光的数量，只是简单地保持灯垫和我碰巧使用的其他灯打开。
Now, one thing we haven't talked about is screen brightness.
现在，我们还没有讨论的一件事是屏幕亮度。
This is highly individual.
这是高度个性化的。
People have different retinal sensitivities.
人们有不同的视网膜敏感度。
What I mean by that is everybody differs in terms of how bright they can tolerate their visual environment and their screen.
我的意思是，每个人对视觉环境和屏幕的亮度的容忍程度都不同。
Andrew Huberman:
安德鲁·休伯曼：
And whether or not you are sensitive to light or not will depend on a lot of factors.
而你是否对光敏感取决于很多因素。
Some of it is eye color.
其中一些是眼睛的颜色。
Indeed people with darker color eyes generally can tolerate more bright light than others.
事实上，眼睛颜色较深的人通常比其他人能忍受更亮的光线。
I have green eyes.
我有一双绿色的眼睛。
I am very, very sensitive to light.
我对光非常非常敏感。
If I'm outdoors at a cafe or something and the table has any kind of reflective properties, and it's a sunny day, I can barely see the person across the table from me unless I'm wearing sunglasses.
如果我在户外的咖啡馆或其他地方，桌子有任何类型的反光特性，而且是晴天，我几乎看不到桌子对面的人，除非我戴着太阳镜。
Some people, other members of my family, for instance, have dark brown eyes and can just sit there and have a conversation without the need for sunglasses at all.
有些人，例如我家里的其他成员，有深棕色的眼睛，可以坐在那里聊天，根本不需要墨镜。
So there's tremendous variation there.
所以那里存在巨大的差异。
One or the other isn't healthy or advantageous, necessarily.
其中之一不一定是健康或有利的。
Just understand that you never want to be in an environment where it's painful to maintain looking at whatever it is that you're looking at.
只要明白，你永远不想处于一个让你持续看着你正在看的东西感到痛苦的环境中。
If something's painful to look at, it could be damaging to your eyes so you do want to protect your eyes.
如果某件事看起来很痛苦，它可能会损害您的眼睛，因此您确实要保护您的眼睛。
Andrew Huberman:
安德鲁·休伯曼：
Now, in this second phase of the day, since most of us are working indoors, but even if you're working outdoors, you want to try and get the amount of light reduced overall, but in particular, that overhead light.
现在，在一天的第二阶段，由于我们大多数人都在室内工作，但即使您在室外工作，您也想尝试减少整体光线量，特别是头顶的灯光。
And you also want to start reducing the amount of blue light that you're being exposed to.
您还需要开始减少您所接触的蓝光量。
So somewhere around four or 5:00 p.m., which for me is about 12 hours after I've been awake, or 14 hours after I've been awake, I will turn off that lightpad and start to transition the lights in my environment to more yellows and reds.
因此，在下午 4 点或 5:00 左右的某个时间（对我来说大约是我醒来后 12 小时后，或者是我醒来后 14 小时后），我会关闭光板并开始将环境中的灯光转变为更多的黄色和红色。
Now, I can't always do this.
现在，我不能总是这样做。
I have friends that actually have converted their entire homes from blue light early in the day to red light late in the day.
我有一些朋友实际上已经将他们的整个家从清晨的蓝光改为傍晚的红光。
That's really cool and fantastic.
这真的很酷而且很棒。
I haven't done that.
我没有这样做过。
There's a cost to doing that.
这样做是有代价的。
It is optimal in terms of optimizing productivity and sleep, and so forth, but it's not feasible for a lot of people.
它在优化生产力和睡眠等方面是最佳的，但对很多人来说并不可行。
Andrew Huberman:
安德鲁·休伯曼：
But what I do is I simply switch to using yellow lamps.
但我所做的只是改用黄色灯。
I will turn off that LED in the later afternoon, again around four or 5:00 p.m., and I tend to wake up around 6:00 a.m.
我会在下午晚些时候（下午 4:00 或 5:00 左右）关闭 LED，而且我通常会在早上 6:00 左右醒来。
or so.
左右。
I'll turn those off.
我会把它们关掉。
And what I'll try and do also is I'll try and dim the screen that I'm working on so that I can still manage to see everything that I need to see, but it's quite a bit dimmer than it was early in the day.
我也会尝试做的是，我会尝试调暗我正在处理的屏幕，这样我仍然可以看到我需要看到的所有内容，但它比当天早些时候要暗一些。
So that's phase two of the day, and that's how we want to think about light.
这就是今天的第二阶段，这就是我们思考光的方式。
Andrew Huberman:
安德鲁·休伯曼：
And then I'll just mention, because I know there are people who are working in the middle of the night, there's phase three, which is about 17 to 24 hours after waking.
然后我就提一下，因为我知道有人在半夜工作，所以有第三阶段，即醒来后大约 17 到 24 小时。
And I realize that for shift workers or for people that are pulling all-nighters, or for students, oftentimes you need to be awake and studying in the middle of the night.
我意识到，对于轮班工人、通宵达旦的人、或者学生来说，常常需要在半夜醒来学习。
I myself am somebody who for years would pull anywhere from five to 10 all-nighters per year.
我本人多年来每年都会通宵达五到十次。
I still pull an all-nighter now and again because of deadlines, and so forth.
由于截止日期等原因，我仍然时不时地通宵达旦。
I don't recommend it.
我不推荐它。
If you can avoid it, great.
如果你能避免它，那就太好了。
But many people just simply have to do this for sake of shift work or because of impending deadlines or procrastination, or all of the above.
但许多人只是为了轮班工作、或者因为迫在眉睫的最后期限、拖延，或者以上所有原因而不得不这样做。
Andrew Huberman:
安德鲁·休伯曼：
If you are going to be doing work in that third phase of your circadian cycle, you really want to limit the amount of bright light that you're getting in your eyes to just the amount that allows you to do the work that you're doing.
如果您要在昼夜节律周期的第三阶段工作，您确实需要将进入眼睛的强光量限制在允许您完成正在做的工作的量。
Because if you get light in your eyes that's any brighter than that, you're going to severely deplete your melatonin levels.
因为如果你的眼睛看到比这更亮的光，你的褪黑激素水平就会严重下降。
You're going to severely shift your circadian clock, and it's effectively like traveling to another time zone.
您将严重改变您的生物钟，这实际上就像前往另一个时区一样。
So if you stay up from 3:00 a.m.
因此，如果您从凌晨 3:00 起熬夜
until 6:00 a.m.
直到早上 6:00
or 2:00 a.m.
或凌晨 2:00
until 4:00 a.m.
直到凌晨 4:00
working on a term paper or something of that sort and you're getting bright light in your eyes, you are effectively flying six hours to a different time zone, or at least that's what your body registers it as.
当你在写学期论文或类似的东西时，你的眼睛里会闪烁着明亮的光芒，你实际上是在飞往另一个时区六个小时，或者至少你的身体是这样记录的。
And it can really throw your sleep and your metabolism and a number of other things out of whack.
它确实会让你的睡眠、新陈代谢和许多其他事情变得不正常。
Andrew Huberman:
安德鲁·休伯曼：
Now, there's an exception to this, which is if you really want to be awake, it can often be beneficial to flipping on all the lights in the room and keeping them really bright.
现在，有一个例外，那就是如果你真的想保持清醒，打开房间里的所有灯并保持它们非常明亮通常会很有帮助。
One of the hardest things to do is to stay up all night studying when you are in a dim environment.
最难的事情之一就是在昏暗的环境中熬夜学习。
So you have to determine the trade-off between whether or not you want to shift your clock or whether or not you want to get the work done.
因此，您必须在是否要调整时钟或是否要完成工作之间做出权衡。
And I would say the ideal situation is to sleep at night and to do your work during the day and in the afternoon.
我想说，理想的情况是晚上睡觉，白天和下午继续工作。
But if you do have to be awake in the middle of the night, do understand that you want to dim those lights overall.
但如果您确实必须在半夜醒来，请务必了解您想要整体调暗这些灯光。
You would not want to use that LED.
您不会想使用那个 LED。
You would not want to have overhead lights on unless you're really struggling to stay awake, in which case you want to get as many bright lights on as possible.
除非您真的很难保持清醒，否则您不会希望打开头顶的灯，在这种情况下，您希望打开尽可能多的明亮的灯。
Andrew Huberman:
安德鲁·休伯曼：
So there are a couple tricks to all-nighters.
因此，熬夜有几个技巧。
I don't really want people pulling all-nighters unless they have to, but there are a few things that you can do without taking stimulants in order to stay up all night that can be beneficial, that maximize on your biology.
我真的不希望人们熬夜，除非迫不得已，但是有一些事情可以让你在不服用兴奋剂的情况下熬夜，这对你是有益的，可以最大限度地提高你的生物学能力。
One of them that's a little less commonly known is you can drink 32 ounces of water and commit to not going to the bathroom for 90 minutes, at least.
其中一个不太为人所知的是，您可以喝 32 盎司的水，并承诺至少 90 分钟内不去洗手间。
It turns out that there is a circuit that goes from your bladder, literally neurons that go from your bladder to your brain stem, and when you have to urinate, it makes you very alert, as many of you have probably experienced.
事实证明，有一个从膀胱开始的回路，实际上是从膀胱到脑干的神经元，当你必须排尿时，它会让你非常警觉，正如你们中的许多人可能经历过的那样。
This is actually what wakes us up in the middle of the night, when we have to use the bathroom, is this circuit for alertness that goes from full bladder — it's signaled by the bladder being full — to the brain stem.
实际上，当我们必须上厕所时，半夜醒来的原因就是这条警觉回路，从膀胱充盈（膀胱充盈发出信号）到脑干。
This is the circuit that is disrupted in kids that have bedwetting issues.
对于有尿床问题的孩子来说，这个回路会被破坏。
And there are a number of cognitive behavioral approaches to that.
有许多认知行为方法可以解决这个问题。
Sometimes bedwetting in very young kids is because the circuit hasn't developed yet.
有时，年幼的孩子尿床是因为神经回路尚未发育。
Andrew Huberman:
安德鲁·休伯曼：
Most adults fortunately are not bedwetting, but you can increase the amount of alertness in your system and remain awake in the middle of the night by drinking a little bit more water than you normally would and then refraining from going to the restroom.
幸运的是，大多数成年人不会尿床，但您可以通过比平常多喝一点水，然后不要去洗手间，来提高系统的警觉性并在半夜保持清醒。
That certainly will lend itself to alertness.
这肯定会让人保持警惕。
You know how difficult it is to fall asleep when you have to use the restroom, for instance.
例如，您知道当您必须使用洗手间时入睡是多么困难。
So that's one tool.
这就是一种工具。
The other thing is, again, to flip on as many bright lights in the environment as possible.
另一件事是，再次打开环境中尽可能多的明亮灯光。
Andrew Huberman:
安德鲁·休伯曼：
And then of course, people will rely on stimulants like caffeine or even more aggressive stimulants.
当然，人们会依赖咖啡因等兴奋剂或更强烈的兴奋剂。
That's not something I necessarily recommend.
这不是我一定推荐的。
You'll each have to determine that for you.
你们每个人都必须为自己确定这一点。
But if you do, in fact, have to use all-nighters for any reason, you can maximize this bladder-to-brain approach and the bright light approach.
但如果你确实因任何原因不得不通宵达旦，你可以最大限度地利用这种从膀胱到大脑的方法和强光方法。
Andrew Huberman:
安德鲁·休伯曼：
Okay.
好的。
So that more or less covers how bright to keep your overall environment and how bright to keep your screen.
因此，或多或少涵盖了保持整体环境的亮度以及保持屏幕的亮度。
If you really want to get nerdy about this, there is a free app called Light Meter, where you can start measuring how many lux, how many photons are in a given environment.
如果你真的想对此感到迷惑，有一个名为 Light Meter 的免费应用程序，你可以在其中开始测量给定环境中有多少勒克斯、多少光子。
It's actually measuring reflectance of photons, and so on.
它实际上是测量光子的反射率，等等。
And you can look up what a luxmeter does, if you like.
如果您愿意，您可以查看照度计的用途。
I don't necessarily recommend doing that.
我不一定建议这样做。
I don't want to set a critical threshold by which, for instance, we say once your environment is more than 1,500 lux, then it's too bright or not bright enough, et cetera.
我不想设定一个临界阈值，例如，我们说一旦您的环境超过 1,500 勒克斯，那么它就太亮或不够亮，等等。
Everyone has different retinal sensitivities.
每个人都有不同的视网膜敏感度。
Everyone will find that different levels of brightness will cause them to be alert.
每个人都会发现不同程度的亮度会引起他们的警觉。
Different levels of dimness, if you will, in the room will cause them to feel sleepy.
如果你愿意的话，房间里不同程度的昏暗会让他们感到困倦。
Andrew Huberman:
安德鲁·休伯曼：
You really want to just modulate across the 24-hour cycle, where it's very bright, as bright as safely can be early in the day so that you are alert, you can do your focused, detailed work in that first phase.
您确实希望在 24 小时周期内进行调节，此时光线非常明亮，尽可能安全地在一天中的早些时候明亮，这样您就可以保持警觉，可以在第一阶段进行专注、详细的工作。
And then in the afternoon as you move into more creative-type works or abstract thinking or working with other people in kind of a brainstorming mode, that you would shift to dimmer lights, yellow lights, eliminate the blue lights as much as possible.
然后在下午，当你进入更具创造性的工作或抽象思维或以头脑风暴模式与其他人合作时，你会转向较暗的灯光、黄色的灯光，尽可能消除蓝色的灯光。
Andrew Huberman:
安德鲁·休伯曼：
Now, that's light, but there's another aspect of vision that has been shown to be critically important for how alert we are going to be and how well we can maintain that alertness.
现在，这很轻，但视觉的另一个方面已被证明对于我们的警觉程度以及我们如何保持警觉程度至关重要。
And that has to do with where our visual focus is in a given environment.
这与我们的视觉焦点在给定环境中的位置有关。
So I'm not talking about overall brightness.
所以我不是在谈论整体亮度。
What I'm referring to now is simply where you place your phone or your tablet or computer screen or book, whatever it is that you happen to be looking at.
我现在指的只是你放置手机、平板电脑、电脑屏幕或书籍的位置，无论你正在看什么。
Andrew Huberman:
安德鲁·休伯曼：
There's a very underappreciated and yet incredible aspect of our neurology that has to do with the relationship between where we look and our level of alertness.
我们的神经学中有一个非常未被充分认识但又令人难以置信的方面，它与我们看向的地方和我们的警觉程度之间的关系有关。
And it works in a very logical way.
它以非常合乎逻辑的方式运作。
We have clusters of neurons in our brain stem, and those clusters of neurons control our eyelid muscles, and they control our eye movements up and down and to the sides.
我们的脑干中有神经元簇，这些神经元簇控制我们的眼睑肌肉，它们控制我们的眼球向上、向下和向两侧运动。
And indeed, if you were to look at an eyeball — I've looked at a lot of eyeballs in my lab, and I teach neuroanatomy, so we do this from time to time.
事实上，如果你要观察眼球——我在实验室里观察过很多眼球，而且我教授神经解剖学，所以我们时不时就会这样做。
We would see that there are six muscles attached to your eyeball.
我们会看到你的眼球有六块肌肉。
Now four of them are located at the top, the bottom and the two sides of your eyeball, sort of at the 12 o'clock, six o'clock, three o'clock and nine o'clock of your eyeball.
现在其中四个位于眼球的顶部、底部和两侧，分别在眼球的十二点钟、六点钟、三点钟和九点钟方向。
And those muscles can move your eye in the socket from side to side and up and down.
这些肌肉可以使你的眼睛在眼窝中左右、上下移动。
Andrew Huberman:
安德鲁·休伯曼：
And then we also have some muscles that can actually pull the eyeballs at angles, okay?
然后我们还有一些肌肉实际上可以以一定角度拉动眼球，好吗？
So we have different muscles that can move the eyes at different angles as well.
所以我们有不同的肌肉也可以以不同的角度移动眼睛。
And that's why we can look up and to the side or down and to the side, not just from side to side or up or down.
这就是为什么我们可以向上和向一侧看，或者向下和向一侧看，而不仅仅是从一侧到另一侧或向上或向下。
Now, the neurons that control those muscles have a very interesting feature, which is that when we are looking down toward the ground or anywhere below, basically, the central region of our face, the neurons that control that eye movement are intimately related to areas of the brain stem that release certain types of neuromodulators and neurotransmitters.
现在，控制这些肌肉的神经元有一个非常有趣的特征，那就是当我们向下看地面或下面的任何地方时，基本上是我们脸部的中央区域，控制眼球运动的神经元与释放某些类型的神经调节剂和神经递质的脑干区域密切相关。
They activate areas of the brain that are associated with calm and, indeed, even with sleepiness.
它们激活大脑中与平静甚至与困倦相关的区域。
And there's an active inhibition or prevention of neurons that increase alertness.
对神经元的积极抑制或预防可以提高警觉性。
Andrew Huberman:
安德鲁·休伯曼：
Now, the opposite is also true.
现在，情况恰恰相反。
We have neurons that place our eyes into an upward gaze, above the sort of level of our nose and up above our forehead, literally looking up while keeping the head stationary.
我们的神经元使我们的眼睛向上凝视，位于鼻子水平上方和前额上方，实际上是在保持头部静止的同时向上看。
Or if you tilt your head back and you look up, these neurons are still active.
或者如果你向后仰头并向上看，这些神经元仍然活跃。
Those neurons don't just control the position of the eyes and cause them to move up.
这些神经元不仅控制眼睛的位置并导致它们向上移动。
They also trigger the activation of brain circuits that are associated with alertness.
它们还会触发与警觉性相关的大脑回路的激活。
Now, this is a fundamental feature of the way that our eyes and brain are wired together and how they relate to what we call autonomic arousal.
现在，这是我们的眼睛和大脑连接在一起的方式以及它们与我们所谓的自主唤醒的关系的一个基本特征。
And there are a bunch of details there.
那里有很多细节。
We will actually have a guest in a few weeks who has learned to exploit these neurons, and the fact that they control these different states of calm or alertness, in order to generate hypnotic states, to place people into very atypical states in which they're both very alert and very calm.
实际上，几周后我们将迎来一位客人，他学会了利用这些神经元，以及它们控制这些不同的平静或警觉状态的事实，以产生催眠状态，将人们置于非常非典型的状态，在这种状态下，他们既非常警觉又非常平静。
We'll save that for a future episode.
我们会将其保存到以后的剧集中。
Andrew Huberman:
安德鲁·休伯曼：
But the important thing to understand is when you are looking down below the level of your nose, you are essentially decelerating your alertness.
但重要的是要明白，当你低头看鼻子下方时，你的警觉性实际上会降低。
You're reducing your amount of alertness.
你正在降低你的警觉性。
It might be subtle, but it's happening.
这可能很微妙，但它正在发生。
Whereas when you look straight ahead or, in particular, when you look up, you are increasing your level of alertness.
而当你直视前方，特别是当你向上看时，你的警觉性就会提高。
Now, this has some obvious implications.
现在，这有一些明显的含义。
When we get sleepy, our eyelids tend to close and we tend to nod down.
当我们困了的时候，我们的眼睑会合上，并且会低下头。
When we're wide awake, we tend to be wide-eyed.
当我们清醒时，我们往往会睁大眼睛。
We don't tend to blink as often, and we tend to be chin up and kind of on vigilance and alertness.
我们不会经常眨眼，而且会昂首挺胸，保持警惕和警觉。
So this has an evolutionary, or at least an adaptive, component to it.
所以这有一个进化的部分，或者至少是一个适应性的部分。
This can be exploited, and, indeed, it's been researched in terms of how it can be used to optimize work environments.
这是可以被利用的，而且事实上，人们已经在研究如何利用它来优化工作环境。
Andrew Huberman:
安德鲁·休伯曼：
Contrary to what most people do, which is to look down at their laptop, tablet, or phone, if you want to be alert and you want to maintain the maximum amount of focus for whatever it is that you're reading or doing, you want that screen or whatever it is that you're looking at to at least be at eye level and ideally slightly above it.
与大多数人低头看笔记本电脑、平板电脑或手机的做法相反，如果您想保持警惕，并且希望对正在阅读或正在做的任何事情保持最大程度的注意力，那么您希望屏幕或您正在看的任何东西至少位于视线水平，最好略高于它。
Now, I haven't seen many workspaces that take advantage of this very hardwired neurobiological fact.
现在，我还没有看到很多工作空间利用了这一根深蒂固的神经生物学事实。
So what should you do with this information?
那么您应该如何处理这些信息呢？
Well, if you're somebody who sits down to do work and starts to feel sleepy or simply unfocused, unable to attend to whatever it is that you're doing, I highly recommend that you take your laptop or tablet — I do hope that most people aren't doing serious work on their phones because it's such a small visual window, and we can talk about why that's an issue later.
好吧，如果你坐下来工作并开始感到困倦或根本无法集中注意力，无法专注于你正在做的任何事情，我强烈建议你带上笔记本电脑或平板电脑 - 我确实希望大多数人不会在手机上认真工作，因为它的视觉窗口很小，我们可以稍后讨论为什么这是一个问题。
The idea would be to place that screen of your tablet or your laptop or other computer and try and get it elevated at least to nose level, your nose level, or even higher.
这个想法是放置你的平板电脑、笔记本电脑或其他计算机的屏幕，并尝试将其至少升高到鼻子水平、你的鼻子水平，甚至更高。
Andrew Huberman:
安德鲁·休伯曼：
Now, I realize that can be complicated to do.
现在，我意识到这可能很复杂。
I've long just used a stack of books, or I'll sometimes take a box and turn it upside down and set it there.
我长期以来只使用一摞书，或者有时我会拿一个盒子并将其倒置并放在那里。
I do use a mixed standing-seated desk.
我确实使用混合站立式办公桌。
I'll talk about that in a few minutes.
几分钟后我会讨论这个问题。
There-
那里——
Andrew Huberman:
安德鲁·休伯曼：
We use a mixed standing-seated desk.
我们使用混合站立式办公桌。
I'll talk about that in a few minutes.
几分钟后我会讨论这个问题。
There are a number of different ways that you could do this.
您可以通过多种不同的方式来做到这一点。
You could wall mount a monitor.
您可以将显示器安装在墙上。
I think many people are working with laptops.
我认为很多人都在使用笔记本电脑。
It's a little bit harder to do that with a laptop.
使用笔记本电脑做到这一点有点困难。
Some people, though, will configure a second screen.
不过，有些人会配置第二个屏幕。
You have to decide what's right for you and your budget.
您必须决定什么适合您和您的预算。
But again, in addition to having a brightly lit room to be able to focus and attend to whatever it is you're working on, you want to have that screen position high in your visual environment.
但同样，除了拥有一个明亮的房间以便能够集中精力并专注于您正在处理的任何事情之外，您还希望该屏幕位于视觉环境中较高的位置。
Now, you wouldn't want it on the ceiling, necessarily, although that would be pretty cool.
现在，你肯定不想把它放在天花板上，尽管那会很酷。
But you do want it above you.
但你确实希望它在你之上。
Andrew Huberman:
安德鲁·休伯曼：
Now, there are a couple solutions to this that don't involve a wall mount, or stacking books, or boxes.
现在，有一些解决方案可以解决这个问题，这些解决方案不涉及壁挂式安装，也不涉及堆叠书籍或盒子。
For instance, you could be one of those people that likes to lie in bed or on the sofa and get your screen up above you by putting pillows on your knees.
例如，您可能是喜欢躺在床上或沙发上并通过将枕头放在膝盖上将屏幕放在您上方的人之一。
I used to actually do a lot of my writing and work in the middle of the night.
事实上，我以前很多写作和工作都是在半夜进行的。
I don't do this anymore and I don't recommend it, but I used to do a lot of work from bed.
我不再这样做了，也不推荐这样做，但我曾经在床上做很多工作。
Now I no longer bring electronics for work into the bedroom.
现在我不再把工作电子产品带进卧室。
I just really try and keep the bedroom for sleeping, or whatever else.
我只是尽力保留卧室用于睡觉或其他用途。
Andrew Huberman:
安德鲁·休伯曼：
But in terms of lying down on the couch, it is somewhat easier to get that screen up above you.
但就躺在沙发上而言，将屏幕放在您上方会更容易一些。
You can kind of slide underneath that screen and get typing.
您可以在屏幕下方滑动并开始打字。
But there's a problem with that, and we'll talk about this a little bit more in a moment, but it turns out that your posture, literally the position of your body relative to gravity, also has important implications for how alert you are.
但这有一个问题，我们稍后会详细讨论这个问题，但事实证明，你的姿势，实际上是你身体相对于重力的位置，也对你的警觉程度有重要影响。
So ideally you would be standing or seated.
因此，理想情况下您应该站着或坐着。
I would say the ideal would be standing, second best would be seated, and your screen will be either directly in front of you or slightly above you, or if you wanted to get really fancy, you could create a situation where it was above you and slightly tilted towards you so that you actually had to maintain proper neck posture.
我想说，最理想的是站立，其次最好是坐着，你的屏幕要么在你的正前方，要么稍微在你的上方，或者如果你想变得更奇特，你可以创造一个它在你上方并稍微向你倾斜的情况，这样你实际上必须保持正确的颈部姿势。
Andrew Huberman:
安德鲁·休伯曼：
This accomplishes a number of things.
这完成了很多事情。
In addition to making you more alert, you also get away from the so-called text neck.
除了让你更加警觉之外，你还可以摆脱所谓的“短信颈”。
People are starting to look more like Cs nowadays.
现在人们开始看起来越来越像C了。
The shape of the letter C, because we're constantly looking down.
字母C的形状，因为我们不断地往下看。
I do every once in a while see somebody who's texting in public with it at eye level.
我偶尔会看到有人在公共场合用它与视线齐平地发短信。
It always looks a little odd that they're doing that, but I always admire their posture at the same time, so we shouldn't give them a hard time.
他们这样做总是看起来有点奇怪，但我总是同时欣赏他们的姿势，所以我们不应该为难他们。
Andrew Huberman:
安德鲁·休伯曼：
So this is another feature that you can arrange into your physical workspace.
因此，这是您可以安排到物理工作空间中的另一个功能。
Again, whether or not you're seated or you're standing throughout the day, try and get that screen elevated.
再次强调，无论您是坐着还是站着，请尝试将屏幕抬高。
Now with reference to posture, there are beautiful data illustrating that when we are standing up, those same neurons in our brain stem, locus coeruleus neurons, which release, I should mention, things like norepinephrine and epinephrine, those neurons become active when we are standing.
现在就姿势而言，有漂亮的数据表明，当我们站起来时，我们脑干中的那些相同的神经元，即蓝斑神经元，我应该提到，它们会释放去甲肾上腺素和肾上腺素等物质，当我们站立时，这些神经元会变得活跃。
Andrew Huberman:
安德鲁·休伯曼：
They become even more active when we are ambulatory, when we are moving, and we will talk about treadmilling and cycling at your desk, and so forth, in a little bit.
当我们走动时，当我们移动时，它们会变得更加活跃，稍后我们将讨论在办公桌前跑步和骑自行车等等。
But when you sit, they become a little less active.
但当你坐下来时，它们就会变得不那么活跃。
When you lie down and, indeed, anytime that you start to get your feet up above your waist or your head tilted back, those neurons fire less, and neurons in your brain that are involved in calming and, indeed, putting you to sleep start increasing their level of firing.
当你躺下时，事实上，任何时候你开始将脚抬高到腰部以上或头部向后倾斜时，这些神经元的放电就会减少，而大脑中负责镇定甚至让你入睡的神经元的放电水平就会开始增加。
Andrew Huberman:
安德鲁·休伯曼：
It's a really beautiful system.
这是一个非常漂亮的系统。
So beautiful, in fact, that there are studies that show that as you adjust the angle of the body back, you actually get a sort of dose-dependent increase in sleepiness and calmness and a dose-dependent decrease in alertness.
事实上，如此美丽，以至于有研究表明，当你调整身体背部的角度时，你实际上会得到一种剂量依赖性的困倦和平静的增加，以及剂量依赖性的警觉性的降低。
So, as we were all told to sit up straight, or even better to stand up straight, and now I'm also telling you to get that visual thing that you're attending to, screen or otherwise, up in front of you, or ideally above you.
因此，正如我们都被告知要坐直，甚至最好站直一样，现在我还告诉您将您正在关注的视觉事物（屏幕或其他）放在您的面前，或者最好在您的上方。
Those things combine to generate maximum alertness.
这些东西结合起来可以产生最大的警觉性。
Andrew Huberman:
安德鲁·休伯曼：
You can think about how you might work this into various aspects of your home work environment or office work environment.
您可以考虑如何将其应用到家庭工作环境或办公室工作环境的各个方面。
But as I describe this, many of you are probably thinking what I'm thinking, which is, gosh, most of what we do is in complete opposite direction to all of this neurobiologically grounded advice.
但当我描述这一点时，你们中的许多人可能正在想我的想法，那就是，天哪，我们所做的大部分事情都与所有这些基于神经生物学的建议完全相反。
Most of us are looking down at our laptop while seated, or we are lying down, which is going to make us more sleepy.
我们大多数人坐着或躺着时都会低头看笔记本电脑，这会让我们更困。
Or we are positioning our computers in front of us, but we really aren't in an environment that's bright enough, and so on and so forth.
或者我们将计算机放置在我们面前，但我们实际上并没有处于足够明亮的环境中，等等。
Andrew Huberman:
安德鲁·休伯曼：
So, as you can tell, we're starting to layer in the various things that you can do.
因此，正如您所知，我们开始对您可以做的各种事情进行分层。
First, brightness in the room.
首先，房间的亮度。
Second, get that screen up, and trying to put yourself into a posture for work that lends itself or promotes alertness if, indeed you want to be alert for that work.
其次，如果你确实想对这项工作保持警觉，那么请打开屏幕，并尝试让自己处于适合自己或提高警觉性的工作姿势。
If your goal is to take a nap, get your feet elevated about 10 to 15 degrees above your head, maybe put a pillow underneath it, lie down and take a nap.
如果您的目标是小睡，请将双脚抬高至头顶上方约 10 至 15 度，或者在脚下放一个枕头，然后躺下小睡。
But that's not what we're talking about today.
但这不是我们今天讨论的内容。
We're talking about workspace optimization.
我们正在谈论工作空间优化。
Andrew Huberman:
安德鲁·休伯曼：
I suppose you could also exploit that all-nighter trick that I talked about earlier.
我想你也可以利用我之前谈到的通宵把戏。
I actually did this when I was an undergraduate.
事实上，我在本科的时候就这么做过。
I was a little bit masochistic in this way.
我在这方面有点受虐狂。
I would drink coffee and water at fairly high volume.
我会喝相当大量的咖啡和水。
I wasn't force drinking or anything like that, but I actually wouldn't allow myself to get up and use the bathroom except on a timer.
我没有强迫喝酒或类似的事情，但实际上我不允许自己起床去洗手间，除非有计时器。
I think the longest I ever went was three and a half hours.
我想我最长的一次是三个半小时。
It was kind of excruciating.
这有点令人痛苦。
I actually don't think that's necessarily healthy advice, but again, you can use slight, I mentioned slight, overconsumption of fluids in order to generate alertness.
事实上，我认为这不一定是健康的建议，但同样，你可以轻微地，我提到过轻微地过度消耗液体，以产生警觉性。
Andrew Huberman:
安德鲁·休伯曼：
That was just me really trying to get as much work done as I could.
那只是我真的想尽我所能完成尽可能多的工作。
I had a very, very demanding class schedule, and it was just the only way that I could get work done.
我的课程安排非常非常严格，这是我完成工作的唯一方法。
If I was getting up every few minutes to use the restroom, I found it hard to reengage in that work and maintain focus, which is what I just want to briefly mention now.
如果我每隔几分钟就起身去洗手间，我发现很难重新投入工作并保持注意力，这就是我现在想简单提一下的。
I talked about this in the episode on focus, but one thing that is completely unreasonable and that you should never ask yourself to do is to sit down or stand up and immediately focus on something, unless you are stressed about what you're looking at or you're very, very excited by it.
我在聚焦这一集中谈到了这一点，但是有一件完全不合理的事情，你永远不应该要求自己去做，那就是坐下或站起来并立即专注于某件事，除非你对你所看到的东西感到压力或者你对它非常非常兴奋。
If you're very stressed about some sort of information or a deadline, or you're very, very excited about something, you'll find that you can focus instantly, just within a moment.
如果你对某种信息或截止日期感到非常紧张，或者你对某件事非常非常兴奋，你会发现你可以立即集中注意力，就在一瞬间。
That's because of the deployment of neurochemicals like dopamine and norepinephrine that bring about our levels of alertness.
这是因为多巴胺和去甲肾上腺素等神经化学物质的使用提高了我们的警觉程度。
Andrew Huberman:
安德鲁·休伯曼：
However, most of us, including myself, will go to begin a work bout and we'll find that our mind doesn't quite engage at the level of depth and focus that we would like right off the bat.
然而，我们大多数人，包括我自己，在开始锻炼时都会发现我们的思维并没有达到我们想要的深度和专注度。
I've timed this, and other studies have timed this in a more rigorous way.
我已经对此进行了计时，其他研究也以更严格的方式对此进行了计时。
Mine is just what we call anecdata, so I've timed it for myself, but there are studies that have looked at this, and the data point to the fact that even at our most heightened levels of focus, most people can only maintain focus before switching tasks for about three minutes, which is depressingly short period of time.
我的就是我们所谓的轶事，所以我为自己计时，但有一些研究对此进行了研究，数据表明，即使在我们高度集中注意力的情况下，大多数人也只能在切换任务之前保持注意力大约三分钟，这是一个令人沮丧的短时间。
However, you can extend that period of time, and I've talked about that in the episode on focus.
然而，你可以延长这段时间，我在焦点节目中谈到了这一点。
But more importantly, when you sit down to start a work bout of any kind, any kind, expect that it would take about six minutes for you to engage these neural circuits.
但更重要的是，当你坐下来开始任何类型的工作时，预计你需要大约六分钟的时间来参与这些神经回路。
Andrew Huberman:
安德鲁·休伯曼：
You wouldn't expect yourself to walk into the gym and do a PR lift, or start running and do your best sprint, or just head out the door without warming up at all.
你不会期望自己走进健身房做PR举重，或者开始跑步并尽最大努力冲刺，或者根本没有热身就出门。
A little walk-jog at first, or a few warmup sets.
一开始进行一点步行慢跑，或者进行几组热身。
We expect that.
我们期望如此。
We are not surprised that we need that, and yet we expect that our brain should be able to lock on and do work in a very focused way immediately.
我们对需要它并不感到惊讶，但我们期望我们的大脑应该能够立即锁定并以非常集中的方式工作。
That's just a ridiculous assumption.
这只是一个荒谬的假设。
It's an unfair assumption, I should say.
我应该说，这是一个不公平的假设。
So assume that it will take about six minutes to engage in your work bout and that those neurochemical systems will take some time to rev up and engage.
因此，假设你需要大约六分钟的时间来参与你的工作，并且这些神经化学系统将需要一些时间来加速和参与。
Andrew Huberman:
安德鲁·休伯曼：
The other things that I'm describing about lighting, screen positioning, and posture, those will also help maximize your focus and will limit that ramp-up time into a focused state.
我所描述的关于照明、屏幕定位和姿势的其他事项也将有助于最大限度地提高您的注意力，并限制进入专注状态的加速时间。
I think what you'll find is that as you maximize your workspace, the time, the latency, as we say, to get into that focus will start to shorten.
我想你会发现，当你最大化你的工作空间时，正如我们所说，进入焦点的时间和延迟将会开始缩短。
It'll especially start to shorten if you use tools to limit distraction; we will talk about distraction.
如果您使用工具来限制分心，时间尤其会开始缩短；我们将讨论分散注意力的问题。
But things like Freedom, which is an app — a free app that allows you to lock yourself out of the internet — or turning off your phone, for instance.
但像 Freedom 这样的应用程序——一款可以让你将自己锁定在互联网之外的免费应用程序——或者关闭你的手机，例如。
But even if you're doing work on your phone or that involves your phone or the internet, as many of us including myself do, expect there to be a ramp-up time for you to focus.
但即使你在手机上工作，或者涉及到手机或互联网，正如包括我自己在内的许多人所做的那样，预计会有一段时间让你集中注意力。
Andrew Huberman:
安德鲁·休伯曼：
There's another aspect of our vision that's absolutely critical for optimizing our workspace.
我们愿景的另一个方面对于优化我们的工作空间绝对至关重要。
And that has to do with this really interesting feature of our visual pathways in that it has two major channels.
这与我们视觉通路的这个非常有趣的特征有关，因为它有两个主要通道。
Those two major channels have names, although you don't have to remember the names.
这两个主要频道都有名称，但您不必记住这些名称。
The first one is the so-called parvocellular channel, which is involved in looking at things at specific points in space and at high resolution or detail.
第一个是所谓的细细胞通道，它涉及以高分辨率或细节观察空间中特定点的事物。
Then there's the so-called magnocellular channel that's involved in looking at big swaths of visual space, and at lower resolution.
然后是所谓的大细胞通道，它涉及以较低的分辨率观察大片视觉空间。
Andrew Huberman:
安德鲁·休伯曼：
You can think of the parvocellular system as a high pixel density.
您可以将细小细胞系统视为高像素密度。
Think about your most modern smartphone, the recent smartphone with the best, best camera, and think about the magnocellular system as being lower resolution, an older smartphone, lower pixels, et cetera.
想象一下您最现代的智能手机，最新配备最好相机的智能手机，并将大蜂窝系统想象为分辨率较低、较旧的智能手机、较低的像素等等。
You might ask, why would you want a system that's low resolution?
您可能会问，为什么需要低分辨率的系统？
Well, the low resolution system is better at things like detecting motion, and not so much at detail, and vice versa.
嗯，低分辨率系统在检测运动等方面表现更好，但在细节方面表现不佳，反之亦然。
Andrew Huberman:
安德鲁·休伯曼：
Now, again, you don't have to remember the names.
现在，您不必记住这些名字。
What you do have to remember, however, is that you're going to create the maximum amount of alertness in your system, the maximum amount of ability to focus when your system is in that parvocellular mode.
然而，你必须记住的是，当你的系统处于细小细胞模式时，你将在你的系统中创造出最大程度的警觉性，即最大程度的集中注意力的能力。
When you're bringing your eyes to a common point, what we call a vergence eye movement.
当您将眼睛移至一个共同点时，我们称之为眼球聚散运动。
I've said this before on the podcast, and people said, "Virgin eye movement?" No, "vergence" eye movement, as in convergence.
我之前在播客上说过这个，人们说，“处女眼动？”不，“聚散”眼球运动，就像会聚一样。
Andrew Huberman:
安德鲁·休伯曼：
Bringing your eyes to a single point in space will create a narrower aperture of a visual window, meaning your visual world actually shrinks, at least perceptually.
将你的眼睛放在空间中的一个点上，视觉窗口的孔径会变窄，这意味着你的视觉世界实际上会缩小，至少在感知上是这样。
Whereas, when you relax your eyes and dilate your gaze, you can do this now by — whatever environment you're in — try and see, without moving your head, off to the side, above, below you, as broadly as possible.
然而，当你放松眼睛并扩大目光时，你现在可以通过以下方式做到这一点：无论你身处什么环境，尝试在不移动头部的情况下尽可能广泛地观察到侧面、上方、下方。
Maybe you can dilate your gaze so much so you can see yourself, your body, in that visual environment.
也许你可以把你的目光扩大很多，这样你就可以在那个视觉环境中看到你自己、你的身体。
You'll notice that your resolution of vision isn't nearly as high as when you do that vergence eye movement.
您会注意到，您的视觉分辨率远不如您进行眼球聚散运动时那么高。
Vergence eye movements are incredibly powerful for creating heightened states of alertness and focus.
眼球运动的辐辏对于创造高度的警觉性和注意力状态非常强大。
Indeed, they create heightened states of cognition, of thinking.
事实上，它们创造了更高的认知和思维状态。
That's because your brain follows your vision in terms of focus.
那是因为你的大脑在焦点方面跟随你的愿景。
Andrew Huberman:
安德鲁·休伯曼：
When we say, "I can't focus," what we often are experiencing is an ability, an inability, excuse me, to not focus visually.
当我们说“我无法集中注意力”时，我们经常体验到的是一种能力，一种无能，请原谅，无法在视觉上集中注意力。
Whereas when we are in a very focused state, we are in a state often where we can focus visually.
而当我们处于非常专注的状态时，我们通常会处于视觉上可以集中注意力的状态。
Now, we can also do this with our auditory system, or to touch, et cetera, but right now we're just talking about the visual system.
现在，我们也可以用听觉系统或触摸系统等来做到这一点，但现在我们只讨论视觉系统。
Andrew Huberman:
安德鲁·休伯曼：
Now, in terms of workspace optimization, what this means is we never really want to be looking at a square, rectangle, or target area for our work that is too far beyond our ears.
现在，就工作空间优化而言，这意味着我们永远不想在工作中看到超出我们耳朵的正方形、矩形或目标区域。
How far is too far?
多远才算太远？
Really, you want to try and keep the blinders on, or I should say the invisible blinders, so that whatever you're looking at falls within the region of visual space in front of you that is present if you were to cup your hands and put them right next to your eyes.
真的，你想尝试戴上眼罩，或者我应该说隐形眼罩，这样无论你看到什么，都落在你面前的视觉空间区域内，如果你把手捧成杯状，放在你的眼睛旁边，就会出现这个区域。
Andrew Huberman:
安德鲁·休伯曼：
Now, this is a rough estimation, but I'm doing this now, for those of you that are watching on YouTube, I'm doing this now.
现在，这是一个粗略的估计，但我现在正在这样做，对于那些在 YouTube 上观看的人，我现在正在这样做。
I'm trying to simulate that, like a horse with blinders on.
我正在尝试模拟这一点，就像一匹戴着眼罩的马一样。
For those of you listening, just imagine me looking silly with my hands cupped near my eyes.
对于那些正在听的人，想象一下我双手捧在眼睛附近，看起来很傻。
But if we are to, for instance, look at a screen that's very, very big and we're too close to it, or even if we're standing back from it, it's going to be hard for us to attend to everything within that screen space.
但是，例如，如果我们要观看一个非常非常大的屏幕，而我们离它太近，或者即使我们站在它后面，我们也很难注意到屏幕空间内的所有内容。
Andrew Huberman:
安德鲁·休伯曼：
So this is actually support for the idea of using a phone, a tablet, or a laptop.
所以这实际上是对使用手机、平板电脑或笔记本电脑的想法的支持。
My laptop is about 15 inches in diameter, I think, is the one that I have.
我的笔记本电脑直径约为 15 英寸，我想，这就是我拥有的笔记本电脑。
Some are 13, some are 17.
有的13岁，有的17岁。
Some of you like to use big monitors.
有些人喜欢使用大显示器。
Make sure that whatever it is that you're looking at, if you want to remain focused, it doesn't extend too far beyond where your eyes are, the size of your head that is.
如果你想保持专注，请确保无论你在看什么，它都不会超出你眼睛的位置，即你头部的大小。
Just think blinders on a horse.
想想马身上的眼罩吧。
Actually, that's the reason they put blinders on a horse, so that they're not looking off into the periphery.
事实上，这就是他们给马戴上眼罩的原因，这样他们就不会看到周围的情况。
Horses, unlike humans, don't have the same shaped pupil.
马与人类不同，没有相同形状的瞳孔。
They don't have a visual system that's organized in quite the same way.
他们没有以完全相同的方式组织的视觉系统。
They mostly see in panorama, in magnocellular vision.
他们大多以全景图、大细胞视觉来观察。
So those blinders are designed to keep their visual focus straight ahead, so they physically restrict it.
因此，这些眼罩的设计目的是让他们的视觉焦点保持在正前方，因此他们在物理上限制了它。
Andrew Huberman:
安德鲁·休伯曼：
Now, some people will actually go to lengths to further restrict their visual focus.
现在，有些人实际上会不遗余力地进一步限制他们的视觉焦点。
They will do things like putting on a hoodie or wearing a hat, for instance, to restrict their visual window.
例如，他们会做一些事情，比如穿上连帽衫或戴帽子，以限制他们的视觉窗口。
Indeed, that works quite well, but, as we'll talk about in a moment, when you really restrict your visual window down to a very, very narrow portion of visual space, that actually changes the types of information that you are best at processing.
确实，这非常有效，但是，正如我们稍后将讨论的，当您真正将视觉窗口限制在视觉空间的非常非常狭窄的部分时，这实际上会改变您最擅长处理的信息类型。
We'll talk about that in terms of something that's called the cathedral effect in a few moments.
稍后我们将通过所谓的“大教堂效应”来讨论这一点。
Andrew Huberman:
安德鲁·休伯曼：
But for now, here's the principle.
但现在，原则如下。
Make sure that whatever you're looking at is directly in front of you and doesn't extend too far out to the side.
确保您所看到的任何东西都位于您的正前方，并且不会向侧面延伸太远。
Once you get out to, say, 6, 12, or certainly 18 inches on either side of your eyes, you are dilating your gaze, by definition you're dilating your gaze.
一旦你的眼睛两侧的距离达到 6、12 或 18 英寸，你就在扩张你的目光，根据定义，你就是在扩张你的目光。
It's completely subconscious, and it becomes very hard to maintain attention.
这完全是潜意识的，很难保持注意力。
Andrew Huberman:
安德鲁·休伯曼：
Now, the caveat to this is that if you are going to look at a narrow space, a narrow window for any period of time, whether or not it's a book, a laptop, a tablet, or a phone, those vergence eye movements not only create alertness, but they also require energy.
现在，需要注意的是，如果你要在任何一段时间内看一个狭窄的空间、一个狭窄的窗户，无论它是一本书、一台笔记本电脑、一台平板电脑还是一部手机，这些眼球的聚散运动不仅会产生警觉性，而且还需要能量。
They also can fatigue the eyes, because there's a process called accommodation whereby the shape of your eye literally has to change so that the lens can move so that you can focus at that location.
它们还会使眼睛疲劳，因为有一个称为调节的过程，在这个过程中，您的眼睛的形状实际上必须改变，以便晶状体可以移动，以便您可以聚焦在该位置。
Accommodation is an incredible process, but it is a demanding one, and that's the reason that your eyes get tired when you focus on something for too long.
调节是一个令人难以置信的过程，但它是一个要求很高的过程，这就是当你专注于某件事太久时你的眼睛会感到疲劳的原因。
Andrew Huberman:
安德鲁·休伯曼：
So here's a principle extracted from the ophthalmology and neuroscience literature that you can adopt.
因此，这里有一个从眼科和神经科学文献中提取的原则，您可以采用。
For every 45 minutes in which you are focusing on something like a phone, or a tablet, or a book page, or your computer, you want to get into magnocellular, panoramic vision for at least five minutes.
每 45 分钟，当您专注于手机、平板电脑、书页或计算机等物体时，您希望进入大细胞全景视觉状态至少 5 分钟。
The way that I suggest to do this is actually to take a walk, ideally outside.
我建议的方法实际上是散步，最好是到外面散步。
We're going to talk about ambulation, about movement, and about how that can maintain alertness throughout the day.
我们将讨论行走、运动以及如何保持全天的警觉。
So for every 45 minutes or so, try and get five minutes of relaxing your eyes.
因此，每隔 45 分钟左右，尝试让眼睛放松 5 分钟。
This is something that's not often done, especially in today's homeschooling and where kids are going to school by Zoom and adults are working by Zoom.
这是不常见的事情，尤其是在当今的家庭教育中，孩子们通过 Zoom 上学，成年人通过 Zoom 工作。
Andrew Huberman:
安德鲁·休伯曼：
This is a serious problem.
这是一个严重的问题。
People are getting eye fatigue, they're getting headaches.
人们感到眼睛疲劳、头痛。
Indeed, some people are getting migraines, they're having all sorts of issues, neck pain.
事实上，有些人患有偏头痛，他们有各种各样的问题，比如颈部疼痛。
Much of that, if not all of that, in some cases, can be alleviated by this 45-to-five rule.
在某些情况下，大部分（如果不是全部）都可以通过 45 比 5 的规则来缓解。
For every 45 minutes of focused work that you do, get five minutes where you get outside, or if you have to be indoors, where you can dilate your gaze.
每进行 45 分钟的专注工作，就抽出 5 分钟到户外活动，或者如果必须呆在室内，则可以扩大目光。
Andrew Huberman:
安德鲁·休伯曼：
Now, some of you may be saying, "Well, that spits in the face of your 90-minute rule.
现在，你们中的一些人可能会说：“好吧，这违背了你的 90 分钟规则。
You've told us before that we should focus for 90 minutes." I would still want you to take breaks within those 90 minutes if you're looking at a narrow piece of visual world, meaning at a phone, a laptop, or so forth.
你之前告诉过我们应该集中注意力 90 分钟。”如果你正在观察一个狭窄的视觉世界，即手机、笔记本电脑等，我仍然希望你在这 90 分钟内休息一下。
Again, the best way to do this would be to go outside.
同样，最好的方法就是到外面去。
Just relax your eyes, look off into the distance.
放松你的眼睛，眺望远方。
Looking at a horizon will automatically trigger this panoramic gaze, which is very relaxing to the eyes and will allow you to go back into a focused work bout.
看着地平线会自动触发这种全景凝视，这会让眼睛非常放松，让您重新投入到专注的工作中。
Andrew Huberman:
安德鲁·休伯曼：
The one thing you absolutely do not want to do is to go outside and check your phone, because if you're outside checking your phone, or you're taking a break and checking your phone, you're still in that vergence eye movement.
您绝对不想做的一件事就是出去查看手机，因为如果您在外面查看手机，或者在休息时查看手机，您仍然处于眼球运动的聚散状态。
Okay?
好的？
This is very, very important because vergence eye movements increase focus and attention, and you can exploit that to increase focus and attention when you want to, but you absolutely need to relax the system.
这是非常非常重要的，因为辐散眼球运动可以增加焦点和注意力，当你想要的时候，你可以利用它来增加焦点和注意力，但你绝对需要放松系统。
Again, for every 45 minutes in which you've been in that focused mode, you want to get at least five minutes of panoramic vision.
同样，在您处于专注模式的每 45 分钟内，您希望获得至少 5 分钟的全景视野。
If you can take a 15-minute walk, even better.
如果能步行15分钟就更好了。
Andrew Huberman:
安德鲁·休伯曼：
Next, I'd like to talk about an aspect of workspace optimization that can actually bias whether or not our brain and nervous system are better suited for detailed analytic work or more abstract work.
接下来，我想谈谈工作空间优化的一个方面，它实际上会影响我们的大脑和神经系统是否更适合详细的分析工作或更抽象的工作。
In fact, there's a way that you can arrange your work environment, or, I should say, there's a way that you can place yourself into certain environments that will allow abstract thinking, creative thinking and, indeed, expansive thinking to emerge.
事实上，有一种方法可以让你安排你的工作环境，或者，我应该说，有一种方法可以让你将自己置于特定的环境中，从而让抽象思维、创造性思维，甚至扩展性思维得以出现。
There are other environments that you can put yourself in that will make your brain shift towards more analytic work, toward more detailed and precise types of work.
您可以将自己置于其他环境中，这些环境将使您的大脑转向更具分析性的工作，转向更详细和精确的工作类型。
Andrew Huberman:
安德鲁·休伯曼：
Now, I just briefly want to mention something that was covered again on the habits episode that I did a few weeks ago, but again, you don't need to see that episode in order to digest this information.
现在，我只想简单地提一下我几周前做的习惯剧集中再次介绍的一些内容，但同样，您不需要看到该剧集来消化这些信息。
It goes back to this issue of three phases within the circadian 24-hour cycle.
这又回到了 24 小时昼夜节律的三个阶段的问题。
Phase one, which as I mentioned, is about zero to eight hours after waking.
正如我提到的，第一阶段大约是醒来后零到八小时。
Phase two, nine to 16 hours after waking, and phase three 17 to 24 hours after waking.
第二阶段是醒来后 9 至 16 小时，第三阶段是醒来后 17 至 24 小时。
Phase one being ideal for analytic, precise, detailed types of work.
第一阶段非常适合分析、精确、详细的工作类型。
Phase two, better suited for most people for creative, abstract thinking, expansive thinking, brainstorming, et cetera.
第二阶段，更适合大多数人的创造性、抽象思维、扩展性思维、头脑风暴等。
There are some exceptions to that, but most people follow that pattern because of the different neuromodulators, hormones, and so forth, that are released into the brain and body at those different phases.
虽然也有一些例外，但大多数人都遵循这种模式，因为在不同阶段释放到大脑和身体中的神经调节剂、激素等不同。
Andrew Huberman:
安德鲁·休伯曼：
What I'm about to tell you is a way in which you can use your physical environment to further shift your brain and nervous system into a mode that's either primed for analytic or abstract and creative thinking.
我要告诉你的是一种方法，你可以利用你的物理环境进一步将你的大脑和神经系统转变为一种为分析或抽象和创造性思维做好准备的模式。
What I'm about to describe is called the cathedral effect.
我要描述的就是大教堂效应。
The cathedral effect has been discussed, well really, for many, many decades, maybe even hundreds of years, but formally has been discussed since the early 2000s, in which it seemed that people who were in high-ceilinged environments, hence the phrase cathedral, would shift their thinking and their ideas to more abstract and creative, lofty-type thinking.
大教堂效应实际上已经被讨论了很多很多年，甚至可能数百年，但正式讨论是从 2000 年代初开始的，当时人们似乎处于高天花板环境中，因此有了“大教堂”这个词，会将他们的思维和观念转向更抽象、更具创造性、更高尚的思维。
So literally higher ceiling, loftier thinking, higher aspirations.
因此，更高的上限、更崇高的思想、更高的抱负。
That this was observed in terms of the language that they used, but also the sorts of ideas that they would generate.
这是通过他们使用的语言以及他们产生的想法来观察的。
Conversely, that people that were in lower-ceilinged environments would be more oriented toward using language that was more restricted, literally more detailed, analytic about things in their immediate space.
相反，处于较低天花板环境中的人们会更倾向于使用更受限制的语言，实际上更详细地分析他们眼前的事物。
Andrew Huberman:
安德鲁·休伯曼：
Now, this seems wild, on the one hand, but actually, if we go back to our understanding of the neurobiology of the visual system and the way that our brains and bodies evolved in different environments, it actually makes a lot of sense.
现在，一方面，这看起来很疯狂，但实际上，如果我们回到对视觉系统的神经生物学以及我们的大脑和身体在不同环境中进化方式的理解，它实际上很有意义。
We don't have time to go into a long lecture about evolutionary neurobiology, but we have to remember that our nervous system has a number of features that are adapted to different environments.
我们没有时间进行有关进化神经生物学的长篇讲座，但我们必须记住，我们的神经系统具有许多适应不同环境的功能。
And indeed, we are able to go from big open prairies or mountaintops, or large cathedrals or concert halls, into small environments, and everything scales with it.
事实上，我们能够从广阔的草原或山顶，或大型大教堂或音乐厅，进入小环境，一切都随之扩展。
Andrew Huberman:
安德鲁·休伯曼：
When we're outdoors in a big expansive space, our vision tends to go long.
当我们在户外广阔的空间中时，我们的视力往往会变长。
We tend to be in panoramic, magnocellular vision.
我们倾向于拥有全景式的大细胞视野。
Our hearing tends to extend long — even if we're having a conversation with somebody, we tend to also be attending somewhat to the screech of hawks off in the distance, or to the rush of a river.
我们的听力往往会延长——即使我们正在与某人交谈，我们也往往会在一定程度上关注远处鹰的尖叫声，或者河流的湍急声。
Whereas when we're in small spaces, everything, our vision, our hearing, and, indeed, even our physical movements, become more restrained, even if we can still extend our hands out as far as we want.
而当我们身处狭小的空间时，一切，我们的视觉、听觉，甚至我们的身体动作，都会变得更加受限，即使我们仍然可以将双手伸出到想要的距离。
Andrew Huberman:
安德鲁·休伯曼：
What do I mean by that?
我这么说是什么意思？
Let's say you're in an elevator, that's a small space compared to outside on a field.
假设您在电梯里，与室外场地相比，这是一个很小的空间。
This has been measured over and over again.
这已经被反复测量过。
The size or the amplitude of people's spontaneous movements actually scales down in smaller environments, even if they aren't completely restricted from extending their limbs all the way.
在较小的环境中，人们自发运动的大小或幅度实际上会缩小，即使他们没有完全限制四肢的伸展。
Whereas when we are outdoors, we feel a natural impulse to move further away from our body, our torso, with our limbs.
而当我们在户外时，我们会自然地感觉到想要远离我们的身体、躯干和四肢。
This just feels like more appropriate behavior.
这感觉像是更合适的行为。
When I say appropriate, I don't mean in any kind of social context, necessarily.
当我说适当时，我并不一定意味着在任何类型的社会背景下。
Andrew Huberman:
安德鲁·休伯曼：
There's actually a reason for this.
这其实是有原因的。
The visual system and the so-called vestibular motor system are intimately linked.
视觉系统和所谓的前庭运动系统密切相关。
I can just tell you briefly one way in which you can test this and observe this and even use this.
我可以简单地告诉您一种可以测试它、观察它甚至使用它的方法。
It's a little off-topic from today's episode, but let's say you have a certain amount of flexibility — you can extend your arms off like wings, is what I'm doing for those of you that are listening, not watching — off to your sides, with arms straight.
这与今天的节目有点题外话，但假设你有一定的灵活性——你可以像翅膀一样伸展你的手臂，这就是我为那些正在听而不是观看的人所做的——伸展到身体两侧，手臂伸直。
You reach a maximum positioning of flexibility.
您达到了最大的灵活性定位。
Andrew Huberman:
安德鲁·休伯曼：
You can do a quick experiment where you sit still; you would bring your arms in for a moment.
你可以坐着不动做一个快速实验；你会暂时把手伸进去。
You could put them on your knees, if you like, or in front of you, and you can move your eyes very far off into the periphery of your visual field.
如果你愿意的话，你可以把它们放在你的膝盖上，或者放在你的面前，你可以将你的眼睛移到视野的边缘很远的地方。
I'm going to do this now.
我现在就这么做。
It looks silly, but moving my eyes, without moving my head, off into the periphery all the way to the right, then all the way to the left.
它看起来很傻，但是移动我的眼睛，而不移动我的头，一直到右边，然后一直到左边。
All the way up, all the way down.
一路向上，一路向下。
But especially all the way to the left, almost looking over my shoulder without turning my head.
但尤其是一路向左，几乎没有回头就回头看。
All the way to my right.
一直到我的右边。
You will find that you actually can extend your arms further back subsequent to that.
你会发现你实际上可以随后将手臂进一步向后伸展。
That's not magic.
那不是魔法。
It has to do with the ways in which your cerebellum, which actually means mini brain, and your eyes, your visual system, are connected, and the way in which your cerebellum controls some of the spindles and other aspects of the neuromuscular architecture of your nervous system, because your nerves control your muscles and allow those muscles to move further out.
它与你的小脑（实际上意味着迷你大脑）和你的眼睛、视觉系统的连接方式有关，以及你的小脑控制神经系统神经肌肉结构的一些纺锤体和其他方面的方式有关，因为你的神经控制你的肌肉并允许这些肌肉进一步向外移动。
Andrew Huberman:
安德鲁·休伯曼：
For those of you that lack flexibility, you can actually exploit your visual system for this.
对于那些缺乏灵活性的人来说，实际上可以利用视觉系统来实现这一点。
Now that's, again, a bit of a tangent, but it's a fun one that relates back to this so-called cathedral effect.
现在，这又有点离题了，但这是一个有趣的问题，与所谓的大教堂效应有关。
The cathedral effect is a way in which our thinking becomes more restricted and restrained in tighter, smaller, more confined visual environments.
大教堂效应是一种让我们的思维在更紧凑、更小、更受限的视觉环境中变得更加受限和约束的方式。
Or if the ceiling is high, or we are in expansive space with a lot of distance above us or space above us and out to the sides, maybe even out on a field, our thinking goes into these more broad, abstract and loftier — future thinking, in particular.
或者，如果天花板很高，或者我们处于一个广阔的空间，上方有很长的距离，或者上方有空间，甚至在一个领域，我们的思维就会进入更广泛、抽象和更高的领域——尤其是未来思维。
Andrew Huberman:
安德鲁·休伯曼：
This has actually been measured.
这个是实际测过的。
There's a really nice paper, I will post a link to this.
有一篇非常好的论文，我将发布一个链接。
The authors are Joan Meyers-Levy and Rui (Juliet) Zhu.
作者是琼·迈耶斯·利维 (Joan Meyers-Levy) 和朱睿 (朱丽叶)。
I'm going to assume that they go by Juliet.
我假设他们是朱丽叶。
The title of the paper is "The influence of ceiling height: The effect of priming on the type of processing that people use." I won't go into all the details of this paper, but what's really cool about this paper is they looked with very rigorous statistics, and they have a fair number of subjects — everything about this paper looked solid to me — at the difference in cognitive processing and abstract thinking and detailed analytic work that people are able to perform in environments that have a 10-foot ceiling versus an eight-foot ceiling, which is not that much of a difference, it's just two-foot difference there.
论文的标题是“天花板高度的影响：启动对人们使用的处理类型的影响”。我不会详细介绍这篇论文的所有细节，但这篇论文的真正酷之处在于，他们采用了非常严格的统计数据，并且有相当多的主题——这篇论文的所有内容对我来说看起来都很可靠——在认知处理、抽象思维和详细分析工作方面的差异，人们能够在天花板 10 英尺的环境中与天花板 8 英尺的环境中执行这些差异，这并没有那么大的差异，只是两英尺的差异。
What they found were significant effects, whereby high ceilings activate concepts related to abstraction, whereas low ceilings prime confinement-related concepts better, promote the detailed thinking that lends itself well to spreadsheet-type work, or accounting-type work.
他们发现了显着的效果，即高上限激活与抽象相关的概念，而低上限则更好地激发与限制相关的概念，促进详细思维，这非常适合电子表格类型的工作或会计类型的工作。
Whereas abstract creative work was supported by these higher ceilings.
而抽象的创造性工作则受到这些更高的天花板的支持。
Andrew Huberman:
安德鲁·休伯曼：
The way they analyze this was really interesting.
他们分析这一问题的方式非常有趣。
Again, we don't have time to go into all the details, but they asked people to generate word sets related to particular topics, like sports.
同样，我们没有时间讨论所有细节，但他们要求人们生成与特定主题（例如体育）相关的单词集。
So people would talk about soccer, football, baseball, golf, et cetera, and talk about some of the equipment and other things.
所以人们会谈论足球、橄榄球、棒球、高尔夫等等，并谈论一些装备和其他事情。
Then they had a challenge, a cognitive challenge, whereby people had to link different concepts along different dimensions, so that you depart from the dimension of sport and you start thinking about sports that involve teams, or sports that involve a ball, et cetera.
然后他们遇到了一个挑战，一个认知挑战，人们必须将不同的概念沿着不同的维度联系起来，这样你就脱离了运动的维度，你开始思考涉及团队的运动，或者涉及球的运动，等等。
Andrew Huberman:
安德鲁·休伯曼：
In the same conditions, except for the fact that the ceiling height is different, eight feet or 10 feet, what one finds is that the kinds of language and the kinds of associations that people start to create are vastly different.
在相同的条件下，除了天花板高度不同，是八英尺还是十英尺，我们发现人们开始创造的语言种类和联想种类有很大不同。
There are actually two experiments in this study.
这项研究实际上有两个实验。
You're welcome to go look at it.
欢迎您去看看。
It wasn't just about sports, there were some other things that were analyzed as well.
这不仅仅是关于体育，还有一些其他的事情也被分析。
Andrew Huberman:
安德鲁·休伯曼：
In the references of this paper, it also points to other examples now of the cathedral effect, which I find very interesting, because as a vision scientist and someone who spends his life thinking about and, indeed, talking about the nervous system, we know that our cognition follows our vision.
在本文的参考文献中，它还指出了大教堂效应的其他例子，我觉得这非常有趣，因为作为一名视觉科学家和一生都在思考并实际上谈论神经系统的人，我们知道我们的认知遵循我们的视觉。
For low vision or blind people it will follow mostly their hearing and to some extent their touch, but for most people who are sighted, because most people are sighted, our cognition follows our visual environment.
对于弱视或盲人来说，它主要会跟随他们的听觉，在某种程度上跟随他们的触觉，但对于大多数视力正常的人来说，因为大多数人都是视力正常的，所以我们的认知会跟随我们的视觉环境。
Andrew Huberman:
安德鲁·休伯曼：
So what does this mean for workspace optimization?
那么这对于工作空间优化意味着什么呢？
Well, most of us have a fixed ceiling level in our home, but you might have rooms in which the ceiling is higher and rooms in which the ceiling is lower.
好吧，我们大多数人的家中都有固定的天花板高度，但您可能有天花板较高的房间和天花板较低的房间。
If that were the case, I recommend if you want to do creative work during phase two, the nine to 16 hours of your circadian cycle, nine to 16 hours after waking...
如果是这样的话，如果您想在第二阶段（昼夜节律周期的 9 到 16 小时，即醒来后的 9 到 16 小时）进行创造性工作，我建议您...
Andrew Huberman:
安德鲁·休伯曼：
...
...
of your circadian cycle, nine to 16 hours after waking that is, that you do that in the high ceiling room or maybe even outdoors out on a deck or on a patio, because the highest ceiling, of course, is the sky, whereas if you're going to do detailed analytic work in, I would suggest doing that during phase one of the day.
在你的昼夜节律周期中，醒来后 9 到 16 小时，也就是说，你可以在高天花板的房间里，甚至在户外的甲板上或露台上做这件事，因为最高的天花板当然是天空，而如果你要在里面做详细的分析工作，我建议在一天的第一阶段做。
But even if you're going to do it during phase two of the day, for whatever reason, scheduling or other sorts of constraints, that you do that in the lower ceiling environment.
但即使您打算在一天的第二阶段执行此操作，无论出于何种原因、日程安排或其他类型的限制，您也必须在较低的天花板环境中执行此操作。
Andrew Huberman:
安德鲁·休伯曼：
Now, if you are interested in controlling the height of your visual world but you don't have control over the ceiling height of the environment that you're in, there's another way to do that.
现在，如果您有兴趣控制视觉世界的高度，但无法控制所在环境的天花板高度，那么还有另一种方法可以实现。
I used to observe this in the cafes in and around Stanford in the Bay Area, where you would see somebody who, despite the weather, would be in a hoodie, maybe with a baseball cap or other form of hat or some sort of blinder above their eyebrows, which is actually another way of just lowering the ceiling height very, very low and restricting your visual field, not unlike blinders that we talked about before that one would put on a horse, or one would put on them, themselves, by restricting their visual angle of focus to directly in front of them, but not too far out beyond the sides of their head.
我曾经在湾区斯坦福及其周边的咖啡馆里观察过这种情况，在那里你会看到有人，不管天气如何，都会穿着连帽衫，可能戴着棒球帽或其他形式的帽子，或者在眉毛上方戴上某种眼罩，这实际上是另一种将天花板高度降低得非常非常低并限制你的视野的方式，就像我们之前讨论过的，人们会戴在马身上，或者自己戴上眼罩，通过将他们的视角限制在就在他们的正前方，但距离他们的头部两侧不远。
So, these cathedral effects, I think, can be leveraged toward doing particular types of work best.
因此，我认为，可以利用这些大教堂效应来最好地完成特定类型的工作。
Andrew Huberman:
安德鲁·休伯曼：
And again, the lower the ceiling or the lower your visual environment, the more that one tends to do, or I should say, performs detailed analytic work accurately, and the more that one's thinking is oriented towards detailed sort of correct-answer-type work, whereas when the ceiling is higher or there's no ceiling, the more that the brain and the rest of the processing that we call cognitive processing is related to abstract reasoning, brainstorming, and, indeed, can pull from broader swaths of memory resources, because really what abstract reasoning is is it's taking existing elements and maneuvering them or arranging them into novel ways.
再说一次，天花板越低或你的视觉环境越低，一个人就越倾向于准确地执行详细的分析工作，并且一个人的思维越倾向于详细的正确答案类型的工作，而当天花板越高或没有天花板时，大脑和我们称为认知处理的其余处理就越与抽象推理、头脑风暴相关，并且实际上可以从更广泛的记忆资源中提取信息，因为真正的抽象推理是指它采用现有的元素并操纵它们或将它们排列成新颖的方式。
So, you could think about notes on a piano playing a particular song, learning scales, that's very analytic.
所以，你可以想象钢琴上弹奏一首特定歌曲的音符，学习音阶，这是非常有分析性的。
There's a correct answer that you're trying to arrive at or generate, whereas writing music or writing poetry or generating new material of any kind involves taking existing elements, right — you're not going to use words that you don't have committed to your memory or that you're not aware of — and arranging them in novel ways.
你试图得出或生成一个正确的答案，而写音乐或写诗歌或生成任何类型的新材料都涉及采用现有元素，对吧——你不会使用你没有记住或你不知道的单词——并以新颖的方式排列它们。
Andrew Huberman:
安德鲁·休伯曼：
So, I think the cathedral effect can be leveraged, and again, you don't need to move into a different home or build a slanted roof and work at one side of the room at one part of the day and the other side of the room at the other although, hey, if that's the way you want to swing it, that's great.
所以，我认为大教堂效应是可以利用的，而且，你不需要搬到另一个家或建造一个倾斜的屋顶，并在一天中的某个时间在房间的一侧工作，在另一侧在房间的另一侧工作，不过，嘿，如果这就是你想要的方式，那就太好了。
Most of us don't have that flexibility.
我们大多数人都没有这种灵活性。
But it's very clear that the height to the ceiling of the visual environment that we're in has a profound effect on the types of cognitive processes that we are able to engage.
但很明显，我们所处的视觉环境的天花板高度对我们能够参与的认知过程类型有着深远的影响。
Now I'd like to shift our attention to the auditory environment, or the noise in the room, or the music in the room, or the music or noise in the headphones, because it turns out that there is a lot of quality scientific data out there that speaks to whether or not listening to particular sounds can enhance our cognition, and, indeed, the answer is yes, but there are very particular types of things to listen to under very particular types of conditions that allow one to do that.
现在我想把我们的注意力转移到听觉环境，或者房间里的噪音，或者房间里的音乐，或者耳机里的音乐或噪音，因为事实证明，有很多高质量的科学数据表明听特定的声音是否可以增强我们的认知，事实上，答案是肯定的，但是在非常特殊的条件下，有非常特殊类型的东西可以听，人们可以这样做。
Andrew Huberman:
安德鲁·休伯曼：
First off, I want to say that people vary tremendously in the extent to which they can tolerate background noise for work.
首先，我想说，人们对工作背景噪音的容忍程度差异很大。
In fact, individuals will vary tremendously from one day to the next or even within the same day in the extent to which they can tolerate background noise.
事实上，不同一天甚至一天之内，不同人对背景噪音的容忍程度会有很大差异。
I've experienced this myself.
我自己也经历过这样的事。
There have been times in which I've been working at home and I felt like for whatever reason I just could not engage and focus, and what worked to generate more focus for me was to go to a cafe or to a library or someplace where there's actually more commotion, more people moving about, maybe even more noise, maybe even music in the room, and we have to all be in touch with when we want more background noise or when we want less background noise.
有时候，我在家工作，我觉得无论出于什么原因，我都无法集中注意力，而让我更加集中注意力的方法就是去咖啡馆、图书馆或其他实际上有更多骚动、更多人走动、甚至更多噪音、甚至房间里有音乐的地方，当我们想要更多背景噪音或当我们想要更少背景噪音时，我们都必须保持联系。
There is no hard and fast rule.
没有硬性规定。
Andrew Huberman:
安德鲁·休伯曼：
If you look across the literature for studies that involve complete silence or white noise or binaural beats or music or classical music or rock and roll, you can find results to support any type of environment as being more beneficial.
如果你浏览文献，寻找涉及完全安静、白噪音、双耳节拍、音乐、古典音乐或摇滚乐的研究，你会发现支持任何类型的环境都更有益的结果。
However, as we'll talk about in a moment, there are a few types of environments to really avoid, and a few types of sounds that really can enhance the cognition and your ability to focus in your workspace environment, across the board, that really seem to work for all people.
然而，正如我们稍后将讨论的，有几种类型的环境需要真正避免，还有几种类型的声音确实可以全面增强认知能力和您在工作环境中专注的能力，这似乎确实适合所有人。
Let's talk about background noise to avoid, and here we're talking about background noise to avoid because it actually can cause some pretty severe deficits in cognition.
让我们谈谈要避免的背景噪音，这里我们谈论要避免的背景噪音，因为它实际上会导致一些相当严重的认知缺陷。
There's a paper: first author, Jordan Love — cool name — last author, Alexander Francis.
有一篇论文：第一作者，乔丹·洛夫（Jordan Love）——很酷的名字——最后一位作者，亚历山大·弗朗西斯（Alexander Francis）。
The title of the paper has to do with "Psychophysiological responses to potentially annoying heating, ventilation, and air conditioning noise during mentally demanding work," which is a mouthful, but basically what this paper identifies is a large dataset in which workplace and environmental noise, mostly the humming of air conditioners that's very loud or the humming of heaters that's very loud and ongoing, just incessant, doesn't let up, can really increase mental fatigue and can vastly decrease cognitive performance.
这篇论文的标题与“在精神要求较高的工作期间对潜在烦人的供暖、通风和空调噪音的心理生理反应”有关，这是一个拗口的内容，但基本上这篇论文识别的是一个大型数据集，其中工作场所和环境噪音，主要是空调的嗡嗡声很大，或者加热器的嗡嗡声很大且持续，不间断，不会放松，确实会增加精神疲劳，并会大大降低认知能力。
Andrew Huberman:
安德鲁·休伯曼：
If you're interested in looking at the cognitive performance data, the authors are Banbury and Berry, 2005.
如果您有兴趣查看认知表现数据，作者是 Banbury 和 Berry，2005 年。
That paper is the one that supports the fact that cognitive performance is worse when there's just the hum of an air conditioner in the background or the hum of a heater, and otherwise complete silence.
这篇论文支持了这样一个事实：当背景只有空调的嗡嗡声或加热器的嗡嗡声以及其他完全安静的环境时，认知表现会更差。
There's also evidence, which I discussed on the episode about hearing, which is that in young children, white noise can cause some impairments in the development of the auditory system.
还有证据，我在关于听力的一集中讨论过，那就是，对于幼儿来说，白噪声可能会对听觉系统的发育造成一些损害。
Now, I don't want parents to freak out, and if you're exposed to white noise as a sleep aid, as a child, which I know many of you were, don't freak out, but it turns out that white noise, especially if it's loud white noise, can cause some disruption in the auditory maps, the representation of different frequencies of sound in the brain that can lead to some deficits in auditory and even language processing.
现在，我不想让父母们惊慌失措，如果你小时候接触过白噪声作为助眠剂，我知道你们中的许多人都曾经历过这种情况，请不要惊慌，但事实证明，白噪声，尤其是大声的白噪声，可能会对听觉图（大脑中不同频率的声音的表示）造成一些干扰，从而导致听觉甚至语言处理方面的一些缺陷。
Andrew Huberman:
安德鲁·休伯曼：
So, we really have to be careful about long-term exposure, extended exposure to white noise or kind of an air conditioning noise that's really at a high level.
因此，我们确实必须小心长期暴露，长时间暴露在白噪音或高水平的空调噪音中。
I wouldn't worry if it's in the background and it's shutting off and turning on again as the thermostat kicks off and on, but really trying to avoid work in loud fan-filled or ventilation-generating or heat-generating environments because it really can cause damage to the auditory system long term, and as we described, it can impair cognitive performance and overall increased fatigue.
我不会担心它是否在后台，并且随着恒温器的启动和打开而关闭和再次打开，但我确实要尽量避免在风扇吵闹、通风或发热的环境中工作，因为它确实会对听觉系统造成长期损害，正如我们所描述的，它会损害认知能力和整体增加疲劳。
I think we've all experienced that when you're in a room, and there's some ongoing background noise, and all of a sudden it stops, and you just feel this enormous relief.
我想我们都经历过这样的情况：当你在一个房间里，背景噪音持续存在，突然间它停止了，你就会感到巨大的解脱。
The reason for this is that our auditory system has a parallel to our visual system.
原因是我们的听觉系统与视觉系统有相似之处。
Andrew Huberman:
安德鲁·休伯曼：
In our visual system, that light entering the eyes triggers the activation of those melanopsin cells, which triggers activation of the hypothalamus, a particular area of the hypothalamus, which generates alertness, generates the release, even, of cortisol, a stress hormone.
在我们的视觉系统中，进入眼睛的光会触发那些黑视蛋白细胞的激活，从而触发下丘脑的激活，下丘脑的一个特定区域会产生警觉性，甚至会释放皮质醇（一种应激激素）。
In the auditory system when there's ongoing sound, your auditory system hears that even if you're not paying attention to it.
在听觉系统中，当持续存在声音时，即使您没有注意，您的听觉系统也会听到声音。
If you're paying attention to something else, it still registers — those little hair cells, as they're called, in your inner ear are fluttering.
如果你正在注意其他事情，它仍然会记录下来——你内耳中的那些小毛细胞正在颤动。
The eardrum is beating in concert to that sound frequency, and there's a brain stem mechanism that generates alertness and a kind of vigilance, so when you have a sound that's ongoing in the background, it shuts off.
耳膜与声音频率一致地跳动，并且脑干机制会产生警觉性和警惕性，因此当背景中有声音时，它会关闭。
All of a sudden, you experience that peace, which is the turning off of those brain stem circuits that are associated with vigilance.
突然间，你会体验到那种平静，这是与警惕性相关的脑干回路的关闭。
Andrew Huberman:
安德鲁·休伯曼：
The locus coeruleus, which we talked about earlier, which release epinephrine and norepinephrine and generate that heightened state of alertness in your brain and body, those neurons then can turn off and you experience that as relaxation.
我们之前讨论过的蓝斑，它会释放肾上腺素和去甲肾上腺素，并在您的大脑和身体中产生高度的警觉状态，然后这些神经元就会关闭，您会体验到放松的感觉。
So, does that mean that we shouldn't listen to white noise or pink noise or brown noise while we're working?
那么，这是否意味着我们在工作时不应该听白噪音、粉红噪音或棕色噪音？
Certainly a lot of people do.
当然很多人都这样做。
In fact, if you want to know what white noise, pink noise and brown noise are, they're just different constellations of auditory frequencies that are played together.
事实上，如果您想知道白噪声、粉红噪声和棕色噪声是什么，它们只是一起播放的不同听觉频率星座。
Most of us think of white noise as the "shhhhhh" on a screen, all the black and white pixels going all around — they call it visual snow — but pink noise has certain sound frequencies notched out, taken out.
我们大多数人认为白噪声是屏幕上的“嘘”声，所有的黑白像素都在周围 - 他们称之为视觉雪 - 但粉红噪声将某些声音频率切掉，去掉。
Brown noise has others.
布朗噪声还有其他的。
It has different frequencies that are included at higher amplitude, et cetera.
它具有不同的频率，包括较高的振幅，等等。
You can look this stuff up on YouTube, if you want.
如果需要，您可以在 YouTube 上查找这些内容。
You just put brown noise.
你只需添加棕色噪音。
Andrew Huberman:
安德鲁·休伯曼：
None of it sounds terrific.
这些听起来都不是很棒。
It doesn't sound like music.
听起来不像音乐。
It's literally just noise-mixed frequencies in no particular arrangement.
它实际上只是没有特定排列的噪声混合频率。
There is some evidence that playing white noise in the background or on headphones, or pink noise or brown noise can facilitate cognition, but it's mainly through an increase in this overall alertness as a consequence of areas like locus coeruleus and other brain stem areas that are associated with autonomic arousal from that noise.
有一些证据表明，在背景中或在耳机上播放白噪声、粉红噪声或棕色噪声可以促进认知，但这主要是通过与蓝斑和其他与噪声自主神经唤醒相关的脑干区域等区域提高整体警觉性来实现的。
It's a lot like the air conditioner effect, and I think done in a restricted way, meaning not for hours and hours, but maybe if your focus is waning and you're having a hard time engaging in work, you might put on some brown noise or white noise or pink noise and work that way for 45 minutes or so before you go to your panoramic vision walk and get some sunlight.
这很像空调效果，我认为是以一种有限的方式进行的，也就是说不能持续几个小时，但也许如果你的注意力正在减弱并且你很难投入工作，你可能会放一些棕色噪音、白噪音或粉红噪音，并以这种方式工作 45 分钟左右，然后再去进行全景视觉散步并享受阳光。
That should be fine.
那应该没问题。
There's really no reason to suspect, however, that those particular patterns of noise are going to optimize particular mental functions.
然而，确实没有理由怀疑这些特定的噪音模式会优化特定的心理功能。
Andrew Huberman:
安德鲁·休伯曼：
What I'd like to turn to next are particular patterns of sounds that, indeed, have been shown in peer-reviewed studies to optimize certain types of mental processing, because you can incorporate these into your optimized workspace environment through headphones or through speakers, whatever mechanism that you want, in order to get more out of your work efforts.
接下来我想谈谈特定的声音模式，事实上，经过同行评审的研究已经证明这些模式可以优化某些类型的心理处理，因为您可以通过耳机或扬声器（无论您想要什么机制）将这些声音整合到优化的工作环境中，以便从您的工作中获得更多收益。
If you were to search for apps or go online and try and find sounds that can improve thinking or change your emotions, you're generally going to find three types.
如果您要搜索应用程序或上网并尝试寻找可以改善思维或改变情绪的声音，您通常会找到三种类型。
One are called isochronic tones.
一种称为等时音。
These are tones usually of a common frequency, so it might be a beep and then a pause, and then a beep of the same frequency, and then beep.
这些音调通常具有共同频率，因此可能是一声蜂鸣声，然后暂停，然后是相同频率的蜂鸣声，然后是蜂鸣声。
Forgive my terrible beeping.
请原谅我可怕的嘟嘟声。
I don't know what good beeping would sound like, but contrast isochronic tones with monaural beats.
我不知道好的蜂鸣声听起来是什么样子，但将等时音调与单声道节拍进行对比。
Andrew Huberman:
安德鲁·休伯曼：
Monaural beats would be repetitive, almost percussive-like beats it delivers to just one ear ...
单耳节拍将是重复的、几乎像打击乐一样的节拍，它仅传递到一只耳朵......
this kind of thing, okay?
这种事情，可以吗？
You can find apps that can deliver monaural bets.
您可以找到可以提供单声道投注的应用程序。
You can find also apps that deliver so-called binaural beats.
您还可以找到提供所谓双耳节拍的应用程序。
You can also find YouTube scripts or channels that will deliver binaural beats.
您还可以找到可提供双耳节拍的 YouTube 脚本或频道。
Binaural beats, as the name suggests, are beats delivered to the two ears.
双耳节拍，顾名思义，是传递到两只耳朵的节拍。
One pattern of kind of percussive beat to one ear and a different pattern, or at least a pattern that's out of phase that's not synchronized, delivered to the other ear, so on one ear you hear, "do do do do do do do," and then the other ear you've got "dun dun dun." And what happens is because of the way that the auditory system converges in the brain stem and generates what are called intra-aural time differences, I'll explain what that means in a moment, intra-aural time differences.
一种敲击节奏的模式传递到一只耳朵，另一种模式，或者至少是一种不同步的异相模式，传递到另一只耳朵，所以在一只耳朵上你会听到“do do do do do do do do”，然后在另一只耳朵上你会听到“dun dun dun”。发生这种情况是因为听觉系统在脑干中汇聚并产生所谓的耳内时间差，我稍后将解释这意味着什么，耳内时间差。
Andrew Huberman:
安德鲁·休伯曼：
The difference between the two patterns of beats that are heard by each of the two different ears leads to a third pattern that the brain entrains to, and kind of maps onto, and generates particular types of brain waves, okay?
两个不同耳朵听到的两种节拍模式之间的差异导致大脑引入第三种模式，并映射到并生成特定类型的脑电波，好吗？
So without going into a lot of detail, intra-aural time differences are the ways in which if you were to hear something off to your right, like I just snapped my finger just to the right of my right ear, that a signal arrives in my right ear before that sound signal, those sound waves arrive in my left ear, so there's an intra-aural between ears, time difference, and there's a brain stem area in which signals from one ear and signals from the other ear converge, and there's literally a math done by your nervous system that says this signal arrived before the other signal, and the difference between those signals is the intra-aural time difference.
因此，无需详细说明，耳内时间差异是指如果您要听到右侧的声音，就像我刚刚在右耳右侧打响指一样，信号在声音信号之前到达我的右耳，这些声波到达我的左耳，因此耳朵之间存在耳内时间差，并且存在一个脑干区域，其中来自一只耳朵的信号和来自另一只耳朵的信号会聚，并且实际上是由您完成的数学计算神经系统表示这个信号先于另一个信号到达，这些信号之间的差异就是耳内时间差。
Andrew Huberman:
安德鲁·休伯曼：
So, if I were to snap my fingers on both sides, on my left and on my right side at the exact same time, and they arrive at the same time, the intra-aural time difference is zero, whereas if one goes first on the right and then the left — I'm terrible at snapping on the left, it's a weak snap but it was there — then there's a delay and the intra-aural time difference has a particular value.
因此，如果我要在完全相同的时间向两侧、左侧和右侧打响指，并且它们同时到达，则耳内时间差为零，而如果先向右侧打响指，然后向左侧打响指（我不擅长向左侧打响指，这是一个微弱的响指，但确实存在），那么就会出现延迟，并且耳内时间差具有特定值。
Okay, you get it.
好吧，你明白了。
It's almost ridiculously simple.
这几乎是简单得可笑。
Binaural beats have been generated in ways that create a particular pattern of intra-aural time differences that then cascades up to the rest of the brain and puts the forebrain and other areas of the brain that are involved in cognition and action into a particular rhythm, and some of the rhythms or waves of brain activity are ones that you may have heard of, things like alpha waves or theta waves or gamma waves.
双耳节拍的产生方式是创建一种特定的耳内时间差模式，然后级联到大脑的其余部分，并将前脑和大脑中涉及认知和行动的其他区域置于特定的节奏中，并且大脑活动的某些节奏或波是您可能听说过的，例如 α 波、θ 波或伽马波。
Andrew Huberman:
安德鲁·休伯曼：
Now, I don't like to get too attached to particular brain waves as excellent for particular kinds of thinking.
现在，我不喜欢太执着于特定的脑电波，因为它对于特定类型的思维非常有用。
This is something that was really popular in the '90s and 2000s, when ways of measuring brain activity noninvasively with electrodes on the outside enabled people to identify that, indeed, alpha brain waves are associated with alertness states and some other brain waves that are kind of larger amplitude.
这在 20 世纪 90 年代和 2000 年代非常流行，当时用外部电极无创测量大脑活动的方法使人们能够认识到，α 脑电波确实与警觉状态和其他一些振幅较大的脑电波有关。
Slow waves like delta waves are associated with kind of sleepiness or relaxation.
像德尔塔波这样的慢波与困倦或放松有关。
But in general, the way that the brain works is that different brain waves are generated in different structures at different times, and those combine to give us a sense of happiness or give us a sense of focus or give us a sense of creativity.
但总的来说，大脑的工作方式是在不同的时间在不同的结构中产生不同的脑电波，这些脑电波结合起来给我们带来幸福感，或者给我们专注感，或者给我们创造力感。
Nonetheless, if you look across the board at the studies of binaural beats, and you ask what sorts of binaural beats appear to be useful for people to enhance their brain function for particular kinds of task, we arrive at some very interesting answers, so we'll review what those are now.
尽管如此，如果你全面审视双耳节拍的研究，并询问哪种双耳节拍似乎对人们增强大脑功能以完成特定类型的任务有用，我们会得到一些非常有趣的答案，所以我们现在将回顾一下这些答案。
Andrew Huberman:
安德鲁·休伯曼：
The frequency of binaural beats that appears to bring about improved cognitive functioning at the level of memory, improved reaction times and improved verbal recall seems to be 40 hertz.
双耳节拍的频率似乎为 40 赫兹，可以改善记忆水平的认知功能、改善反应时间和改善言语记忆。
Now, is it exactly 40 hertz?
现在，它正好是 40 赫兹吗？
We don't know.
我们不知道。
But, if one wants to look up a great reference on this, they reference Colzato, C-O-L-Z-A-T-O, et al., 2017, describes in here — I'm quoting, so this is a direct quote — "The present findings are in line with those of a recent study, which also found faster reaction times in participants that listened to binaural beats of 40 hertz." You can find many examples of this in the literature where binaural beats of about 40 hertz, or exactly 40 hertz, in some cases, somehow brought the brain into a state that made it optimal for learning, for memory, and for certain types of recall, including verbal recall, math, learning, et cetera.
但是，如果有人想查找这方面的重要参考资料，他们会参考 Colzato，C-O-L-Z-A-T-O 等人，2017 年的描述——我是在引用，所以这是直接引用——“目前的发现与最近的一项研究结果一致，该研究还发现，听 40 赫兹双耳节拍的参与者的反应时间更快。”您可以在文献中找到许多这样的例子，在某些情况下，大约 40 赫兹或恰好 40 赫兹的双耳节拍以某种方式使大脑进入一种最适合学习、记忆和某些类型回忆（包括言语回忆、数学、学习等）的状态。
Andrew Huberman:
安德鲁·休伯曼：
For those of you that are interested in binaural beats, there are a number of free apps out there.
对于那些对双耳节拍感兴趣的人，有许多免费的应用程序。
I'm not going to recommend any in particular, just have to search for one that you happen to like.
我不会特别推荐，只是寻找你恰好喜欢的。
One thing that you will find is that many of those apps superimpose binaural beats onto raindrops or ocean sounds, or that rather, they superimpose ocean sounds and raindrops onto the binaural beats.
您会发现的一件事是，许多应用程序将双耳节拍叠加到雨滴或海洋声音上，或者更确切地说，它们将海洋声音和雨滴叠加到双耳节拍上。
That does not appear to be as effective as pure binaural beats.
这似乎不如纯双耳节拍那么有效。
There has been an exploration of lower frequency binaural beats, so for instance, seven hertz, which is theta binaural beats, done for 30 minutes, with an overlay of rain sound or rain sounds only, that's been analyzed, and believe it or not, that showed immediate recall memory was significantly decreased, okay?
有人对低频双耳节拍进行了探索，例如，7 赫兹，即 θ 双耳节拍，持续 30 分钟，叠加雨声或仅雨声，经过分析，不管你相信与否，这表明即时回忆记忆显着下降，好吗？
That's a negative effect of binaural beats on memory.
这是双耳节拍对记忆的负面影响。
So, the idea that binaural beats are just great for us across the board, I think is wrong.
因此，我认为双耳节拍对我们全面有利的想法是错误的。
Andrew Huberman:
安德鲁·休伯曼：
It does appear that the higher frequency binaural beats as one moves up toward 40 hertz are going to be the most beneficial.
确实，当双耳节拍频率提高到 40 赫兹时，高频节拍似乎是最有益的。
There are instances in which, for instance, 15 hertz binaural beats increased response accuracy on a spatial-verbal memory task.
例如，在某些情况下，15 赫兹的双耳节拍可以提高空间语言记忆任务的反应准确性。
This is a complicated working memory task.
这是一项复杂的工作记忆任务。
Working memory is the kind of memory of remembering a phone number.
工作记忆是一种记住电话号码的记忆。
So, if I say, for instance, 493-2931, and you have to remember that number, keeping it online is what we call your working memory.
因此，如果我说，例如 493-2931，并且您必须记住该号码，则将其保持在线就是我们所说的工作记忆。
It's likely that you would forget that two or three days later.
两三天后你可能就会忘记这一点。
You can get improvements in working memory with 15 hertz binaural beats, whereas the other control conditions, five hertz and 10 hertz binaural beats, all decreased accuracy of working memory.
使用 15 赫兹双耳节拍可以改善工作记忆，而其他控制条件（5 赫兹和 10 赫兹双耳节拍）都会降低工作记忆的准确性。
However, when I look at the literature and I examined a number of different studies, what I always seem to come back to was that 40 hertz or so, plus or minus five hertz, seem to be optimal for generating improvements in cognition, in math performance, and even in various types of memory recall, and even in musical performance.
然而，当我查阅文献并研究了许多不同的研究时，我似乎总是回想起 40 赫兹左右，正负 5 赫兹，似乎是改善认知、数学表现、甚至各种类型的记忆回忆、甚至音乐表演的最佳频率。
Andrew Huberman:
安德鲁·休伯曼：
You might wonder, well, how can people do musical performance if they're listening to binaural beats?
您可能想知道，如果人们正在听双耳节拍，他们如何进行音乐表演？
Here's another surprise.
这是另一个惊喜。
Many of the studies that I looked at didn't have people listening to binaural beats while they were doing the tasks, the memory task or the music learning, et cetera.
我研究的许多研究并没有让人们在做任务、记忆任务或音乐学习等时听双耳节拍。
They would do it beforehand for 30 minutes.
他们会提前30分钟做这件事。
There were instances in which people were listening to binaural beats during the task.
在某些情况下，人们在执行任务时会听到双耳节拍。
But, if you decide to employ binaural beats, I recommend this 40 hertz as a great place to start.
但是，如果您决定使用双耳节拍，我建议您从 40 赫兹开始。
I don't recommend doing it for all of your work bouts.
我不建议你在所有训练中都这样做。
I think there's a good reason to believe that you could attenuate to it, but if you are going to try it, you might try it both ways.
我认为有充分的理由相信你可以减弱它，但如果你想尝试，你可以两种方式都尝试。
You might try listening to binaural beats for about 30 minutes while doing something else, and then maybe eating lunch or something of that sort or taking a walk, and then going into the work bout, because remember, the moment that you start listening to these binaural beats, the brain doesn't immediately switch into a particular pattern of oscillation or brain waves.
你可以尝试听双耳节拍大约 30 分钟，同时做其他事情，然后吃午餐或类似的东西或散步，然后开始工作，因为记住，当你开始听这些双耳节拍的那一刻，大脑不会立即切换到特定的振荡或脑电波模式。
It takes some time.
这需要一些时间。
Andrew Huberman:
安德鲁·休伯曼：
Neural circuits, again, take time to engage.
神经回路的参与也需要时间。
The only neural circuits that are going to engage instantly are going to be the ones that are of a sort of reflexive sort, like you step on a sharp object and you have to retract your limb, or you suddenly are stressed by a distressing text message, or you're suddenly delighted about a delightful text message.
唯一会立即参与的神经回路将是一种反射性的神经回路，就像你踩到一个锋利的物体，你必须缩回你的肢体，或者你突然因为一条令人痛苦的短信而感到压力，或者你突然因为一条令人愉快的短信而感到高兴。
But, when it comes to shifting your whole brain state toward optimizing work, it takes a little bit of time.
但是，当要将整个大脑状态转变为优化工作时，需要一点时间。
So again, 40 hertz binaural beats: many, many apps, many YouTube scripts out there, probably other resources for binaural beats, hopefully zero cost so you can access those without any need to shell out any money.
再说一次，40 赫兹双耳节拍：有很多很多应用程序、很多 YouTube 脚本，可能还有其他双耳节拍资源，希望是零成本，这样您就可以访问这些资源，而无需支付任何费用。
If you find one that you particularly like, maybe put in the comment section so other people can find it.
如果你发现你特别喜欢的一个，也许可以放在评论部分，以便其他人可以找到它。
YouTube would be the best place to do that.
YouTube 将是实现这一目标的最佳场所。
Feel free to put a link or just a description.
请随意添加链接或只是描述。
That would be wonderful.
那太好了。
And again, you don't need to listen to binaural beats at the exact same time that you're doing the work, although that could also enhance your productivity.
再说一遍，您不需要在工作的同时听双耳节拍，尽管这也可以提高您的工作效率。
Andrew Huberman:
安德鲁·休伯曼：
Some of you out there might be craving a little bit more mechanism by which binaural beats can influence things like focus or reduced reaction time.
你们中的一些人可能渴望更多的机制，通过双耳节拍可以影响注意力或减少反应时间等事情。
This has actually been explored.
这实际上已经被探索过。
This 40 hertz binaural beats pattern seems to have an effect on what's called striatal dopamine.
这种 40 赫兹的双耳节拍模式似乎对所谓的纹状体多巴胺有影响。
We have dopamine as a neuromodulator, of course, involved in many things, in motivation.
当然，我们有多巴胺作为神经调节剂，参与很多事情，比如动机。
It's actually involved in adaptation to light in the retina, something that most people don't know, but it's involved in movement, which is why people with Parkinson's who have a depletion of dopamine neurons actually have movement deficits, and so on.
它实际上与视网膜对光的适应有关，这是大多数人不知道的，但它与运动有关，这就是为什么多巴胺神经元耗尽的帕金森病患者实际上会出现运动缺陷，等等。
But, striatal dopamine is closely related to motivation and focus, and 40 hertz binaural beats appears to increase striatal dopamine release, and this has actually been measured indirectly by what we call spontaneous blink rate.
但是，纹状体多巴胺与动机和注意力密切相关，40 赫兹的双耳节拍似乎会增加纹状体多巴胺的释放，这实际上是通过我们所说的自发眨眼率间接测量的。
Andrew Huberman:
安德鲁·休伯曼：
Now, I've been accused on various Instagram posts and even on this podcast of being a nonblinker, let's call it, or a minimal blinker.
现在，我在 Instagram 的各种帖子甚至这个播客上都被指责为不眨眼的人，我们可以这么称呼它，或者是最小的眨眼者。
As an important aside, there is no evidence whatsoever that people that don't blink very much are sociopaths or lie.
重要的是，没有任何证据表明不经常眨眼的人是反社会者或撒谎者。
Also, you will hear that people who blink a lot are sociopaths and are lying.
此外，你还会听说经常眨眼的人是反社会者并且在撒谎。
There is absolutely no evidence that blink frequency correlates with anything except alertness.
绝对没有证据表明眨眼频率与除了警觉性之外的任何因素相关。
Now, longer blinks are associated with less alertness.
现在，眨眼时间越长，警觉性越低。
As we get tired, we tend to blink longer and longer until we take the long blink that is sleep.
当我们感到疲倦时，我们眨眼的时间会越来越长，直到我们进入睡眠状态。
Well, I guess the long blink would be death, but the longish blink would be sleep.
嗯，我猜长时间眨眼就是死亡，但稍长的眨眼就是睡眠。
But, it turns out that the more firing of striatal dopamine neurons that's occurring, the more frequently we blink, and so it is associated with a resetting of our visual window.
但是，事实证明，纹状体多巴胺神经元的放电越多，我们眨眼的次数就越频繁，因此它与我们视觉窗口的重置有关。
That's what happens when we blink, and there's a whole relationship between blinking and time perception that we covered in the episode on time perception.
这就是我们眨眼时发生的情况，眨眼和时间感知之间存在着完整的关系，我们在时间感知这一集中介绍了这一点。
Andrew Huberman:
安德鲁·休伯曼：
But here's the bottom line for sake of this discussion.
但这是本次讨论的底线。
Forty-hertz binaural beats appears to increase spontaneous blink rates because it increases dopamine transmission in the brain stem and in the striatum, in several locations in fact.
四十赫兹的双耳节拍似乎会增加自发眨眼率，因为它增加了脑干和纹状体中的多巴胺传输，事实上在几个位置。
And so, the way in which these binaural beats set a rhythm in the brain recruits dopamine release.
因此，这些双耳节拍在大脑中设定节奏的方式会促进多巴胺的释放。
That dopamine release leads to heightened levels of motivation and focus.
多巴胺的释放会提高动力和注意力。
Why motivation and focus?
为什么要激励和专注？
Well, dopamine is actually the substrate by which epinephrine is made.
嗯，多巴胺实际上是制造肾上腺素的底物。
Dopamine the molecule is actually converted into epinephrine, adrenaline, and they work together like close cousins, dopamine and epinephrine, in order to put us on a path of movement, or if we are doing work of mental movement, toward a goal.
多巴胺分子实际上会转化为肾上腺素和肾上腺素，它们像近亲一样一起工作，多巴胺和肾上腺素，为了让我们走上一条运动之路，或者如果我们正在进行精神运动的话，朝着一个目标前进。
So, that's a little bit of mechanistic meat to explain at least part of the reason why 40-hertz binaural beats can enhance our focus, reduce our reaction times, and improve, indeed, learning and memory.
因此，这至少可以部分解释 40 赫兹双耳节拍可以增强我们的注意力、减少我们的反应时间，并确实改善学习和记忆的部分原因。
Andrew Huberman:
安德鲁·休伯曼：
Next, I'd like to talk about the role of movement in optimizing our workspace and whether or not standing, sitting, lying down, treadmilling, or even, believe it or not, cycling can enhance our work output and performance.
接下来，我想谈谈运动在优化我们的工作空间中的作用，以及无论站立、坐着、躺着、跑步，甚至不管你相信与否，骑自行车都可以提高我们的工作产出和绩效。
Before we do that, I want to touch on two aspects of optimizing workspace that will come up at some point in your work or school life.
在此之前，我想谈谈优化工作空间的两个方面，这些方面将在您的工作或学校生活中的某个时刻出现。
Alas, there isn't a lot of science around this, but I think they are worth mentioning, and I think I can offer a little bit of advice in terms of how to navigate these in a way that would be beneficial to you.
唉，这方面的科学依据并不多，但我认为它们值得一提，而且我认为我可以提供一些建议，指导如何以对您有益的方式驾驭这些问题。
The first one is interruptions.
第一个是干扰。
If you go online and you ask about how to avoid interruptions, people will say, "Okay, well, if you have kids at home or even if you don't, or at work, have a light, like a recording light where 'Recording is on, we're busy now,' or have a sign on the door that says, 'Bother only in a case of emergency,' or 'Fine to knock' or 'don't knock at all.'"
如果你上网询问如何避免打扰，人们会说，“好吧，好吧，如果你家里有孩子，或者即使没有孩子，或者在工作中，请准备一盏灯，比如录音灯，上面写着‘录音已打开，我们现在很忙’，或者在门上挂一个牌子，上面写着‘只有在紧急情况下才打扰’，或者‘可以敲门’或‘根本不要敲门’。”
Andrew Huberman:
安德鲁·休伯曼：
I've used a different policy throughout the years.
多年来我一直使用不同的政策。
I am somebody who works pretty hard to control my time and focus, but of course, as a laboratory director, I have people coming by and who want to talk about things, and of course we have phones and we have computers and people's opportunity to reach us.
我是一个非常努力控制自己的时间和注意力的人，但是，当然，作为实验室主任，有人过来想要谈论一些事情，当然我们有电话，我们有电脑，人们有机会联系我们。
Interruptions really are deadly to our ability to generate focus, and it's not just about the distraction that occurs of, say, a minute or two minutes or five minutes when we are interrupted, it's also about the additional time to get those brain circuits reengaged to a mode of focus.
干扰对于我们集中注意力的能力确实是致命的，这不仅仅是当我们被打断时发生一分钟、两分钟或五分钟的分心，还涉及让大脑回路重新进入专注模式的额外时间。
So, it's really kind of a double whammy.
所以，这确实是双重打击。
Now, none of us, including myself, want to be harsh or cruel or shut off from the world, and oftentimes, interruptions bring incredible insights, and people are providing support and very useful things that are essential to my work day and presumably to your work day and school day as well.
现在，我们中的任何人，包括我自己，都不想变得严厉或残忍，或与世界隔绝，而且通常，干扰会带来令人难以置信的见解，人们正在提供支持和非常有用的东西，这些对我的工作日至关重要，想必对你的工作日和上学日也是如此。
Andrew Huberman:
安德鲁·休伯曼：
But, there's a simple method that I learned from my graduate advisor that works very, very well.
但是，我从研究生导师那里学到了一个非常非常有效的简单方法。
Again, no peer-review data support it.
同样，没有同行评审数据支持它。
This is just my experience, but this is somebody who had immense powers of focus, had a very, very demanding life, a long commute, two children, extensive laboratory, et cetera, and what she would do was if I came by and asked a question or if anyone came by and asked a question, she would acknowledge their presence but would not shift her body toward them.
这只是我的经验，但这个人拥有巨大的专注力，过着非常非常苛刻的生活，通勤时间很长，两个孩子，广泛的实验室等等，她会做的是，如果我过来问问题，或者如果有人过来问问题，她会承认他们的存在，但不会将身体转向他们。
So, she purposely did not position her computer facing the door, which I think is a deadly, or I should say deadly to focus way of positioning your workspace, so her computer was facing the wall, the door was perpendicular to that, and I would come by and I'd say, "I have a question." She would say, "Yes."
所以，她故意没有将电脑面向门，我认为这是一种致命的，或者我应该说对于集中工作空间的定位方式来说是致命的，所以她的电脑面向墙壁，门与门垂直，我走过来时会说，“我有一个问题。”她会说：“是的。”
Andrew Huberman:
安德鲁·休伯曼：
So, she would acknowledge my presence, but she wouldn't actually orient her body toward me, which told me that this conversation was not going to last very long, and no matter how long I stood there or what I asked, she would never orient toward me, which generally kept these conversations very, very short.
所以，她会承认我的存在，但她实际上不会将身体朝向我，这告诉我，这次谈话不会持续很长时间，无论我站在那里多久或我问什么，她永远不会朝向我，这通常使这些谈话变得非常非常短。
We had other designated meetings where we would be face-to-face.
我们还有其他指定的面对面会议。
The other approach, which I confess colleagues of mine have used before, not necessarily at Stanford but elsewhere, is to simply say, "No" to everything that somebody requests or comes by, so if someone would knock on the door, they would just shout, "No" through the door.
另一种方法，我承认我的同事以前使用过，不一定是在斯坦福大学，而是在其他地方，就是简单地对某人要求或经过的一切说“不”，所以如果有人敲门，他们只会隔着门喊“不”。
Or if someone would say, "Can I bother you for a second," they would say, "No," or if someone would say, "I have something I want to tell you," they would just say, "No," and they would just continue doing this until the person went away.
或者，如果有人说，“我可以打扰你一下吗？”他们会说，“不，”或者如果有人说，“我有件事想告诉你，”他们只会说，“不，”他们会继续这样做，直到那个人离开。
That was actually very effective.
这实际上非常有效。
These were some of the most productive people I know.
这些是我认识的一些最有生产力的人。
Not always the kindest people, but some of them were very kind.
并不总是最善良的人，但他们中的一些人非常善良。
The other approach that I've seen, and actually this is an approach that-
我见过的另一种方法，实际上这是一种方法 -
Andrew Huberman:
安德鲁·休伯曼：
The other approach that I've seen, and actually this is an approach that was used by someone who's been a guest on the Huberman Lab podcast, someone who's immensely productive, was that he, so I'm constraining who this might be by saying "he," he actually, despite having the option to have a very large office, would place himself in a workspace that was literally a coat closet cleared out with a desk, small lamp, completely dark.
我见过的另一种方法，实际上这是胡伯曼实验室播客上的一个嘉宾所使用的方法，一个非常有生产力的人，是他，所以我通过说“他”来限制这可能是谁，他实际上，尽管可以选择拥有一个非常大的办公室，但他会把自己放在一个工作空间里，这个工作空间实际上是一个衣帽间，里面有一张桌子，小灯，完全黑暗。
This violates everything that I've talked about before or prior to this, everything about high ceilings, bright light, et cetera and would work, still works, underneath a desk lamp in a completely dark closet.
这违反了我之前或之前讨论过的所有内容，包括高天花板、明亮的光线等等，而且在完全黑暗的壁橱里的台灯下仍然可以工作。
Minimal ventilation.
最小通风。
This is my definition of hell, and yet is one of the most productive people on the planet.
这是我对地狱的定义，但却是地球上最有生产力的人之一。
Also very, very hard to find.
也非常非常难找。
I actually know where his closet is, and it turns out he has several of them that he migrates from in order to avoid distractions.
我实际上知道他的衣柜在哪里，事实证明他有几个衣柜，为了避免分心，他从其中迁移了一些。
Andrew Huberman:
安德鲁·休伯曼：
I mentioned these as extremes.
我提到这些都是极端的。
I think that most of us exist on the other extreme and that's why I mention it, which is that most of us like some social engagement and welcome, or at least set our work environment in a way that welcomes interruption.
我认为我们大多数人都存在于另一个极端，这就是为什么我提到这一点，那就是我们大多数人都喜欢一些社交参与和欢迎，或者至少将我们的工作环境设置为欢迎打扰的方式。
And we have to be very, very careful about this.
我们对此必须非常非常小心。
Andrew Huberman:
安德鲁·休伯曼：
Now, in the digital realm I already mentioned a few of the things that we can do as practical tools to limit interruptions.
现在，在数字领域，我已经提到了一些我们可以做的事情，作为限制干扰的实用工具。
One is to use the program Freedom.
一是使用自由程序。
The other would be to simply turn off the Wi-Fi.
另一种方法是简单地关闭 Wi-Fi。
If you do need to be online and navigating, you're doing research of any kind, that's not going to be possible.
如果您确实需要上网和导航，或者正在进行任何类型的研究，那是不可能的。
Turning off one's phone.
关闭某人的手机。
I've, at times, put my phone on airplane mode.
我有时会将手机调至飞行模式。
If that didn't work, I've locked it in a safe.
如果这不起作用，我就把它锁在保险箱里了。
I've done that.
我已经这么做了。
I've left it in the car outside.
我把它留在外面的车里了。
It all depends on one's levels of self-discipline.
这完全取决于一个人的自律水平。
Which, as you probably know from your own experience, tends to wax and wane.
正如您可能从自己的经验中知道的那样，这种情况往往会盛衰。
Sometimes we are better at avoiding these distractions than others.
有时我们比其他人更善于避免这些干扰。
If you find yourself in a place where it's very hard to reduce those distractions, you may need to go to more elaborate lengths.
如果你发现自己很难减少这些干扰，你可能需要采取更详尽的措施。
Andrew Huberman:
安德鲁·休伯曼：
I will say that a graduate student in my lab who was immensely productive and focused had the habit of coming in each day, she would take her phone, I don't know if she turned it off or not, and she would just place it in a door, excuse me, in a drawer, and would then go start doing experiments.
我想说的是，我实验室里的一位研究生非常高效且专注，她有每天进来的习惯，她会拿着手机，我不知道她是否把它关掉了，她只是把它放在门上，对不起，放在抽屉里，然后就开始做实验。
Would do experiments all day, attend courses, engage in discussions avidly with the rest of us.
会整天做实验，参加课程，与我们其他人热切地进行讨论。
And then would take her phone out at the end of the day and leave.
然后在一天结束时拿出手机离开。
I don't think that behavior was not correlated with her immense productivity.
我不认为这种行为与她巨大的生产力无关。
I think the ability to untether ourselves from the phone is going to be the way in which many of us are either going to succeed or fail in our various pursuits.
我认为，将自己从手机中解放出来的能力将成为我们许多人在各种追求中成功或失败的方式。
Andrew Huberman:
安德鲁·休伯曼：
I'm somebody who engages with the phone on a regular basis throughout the day for various reasons, but I do try and have large swaths of the day in which it's either on airplane mode or it's completely physically separated from me.
由于各种原因，我是一个全天经常使用手机的人，但我确实尝试在一天中的大部分时间里手机要么处于飞行模式，要么与我完全分离。
And when I mean large swaths, I might do every other hour with the phone on airplane mode, or even a two- or three-hour bout where I just am simply not engaged with the phone at all.
当我指的是大范围时，我可能会每隔一小时将手机设置为飞行模式，甚至两到三个小时，我根本不使用手机。
Andrew Huberman:
安德鲁·休伯曼：
Is it better to sit or is it better to stand when doing work, at least as it relates to focus and productivity?
工作时是坐着更好还是站着更好，至少因为这关系到注意力和生产力？
And the answer is both.
答案是两者兼而有之。
There have been a number of systematic studies exploring what are called sit-stand desks.
已经有许多系统研究探索所谓的坐站两用办公桌。
These are desks that can be set to a height that makes standing the best practice.
这些桌子的高度可以设置为站立时的最佳做法。
And then they can be lowered to a height that makes sitting the best practice, or the easiest practice, I should say.
然后可以将它们降低到一个高度，使坐成为最佳练习，或者我应该说是最简单的练习。
Andrew Huberman:
安德鲁·休伯曼：
It turns out that just sitting is terrible for us.
事实证明，仅仅坐着对我们来说是很糟糕的。
There's an enormous number of studies out there that point to the fact that people who sit for five or six or seven hours a day doing work have all sorts of issues related to sleep, neck pain, cognition suffers, a number of cardiovascular effects, even digestion.
大量研究表明，每天坐着工作五、六、七个小时的人会出现各种与睡眠、颈部疼痛、认知障碍、心血管影响甚至消化有关的问题。
There may even actually be some almost pressure effects on the pelvic floor and things of that sort depending on the chairs that one uses.
实际上甚至可能对骨盆底产生一些几乎压力的影响以及类似的东西，这取决于人们使用的椅子。
But that people who stand are in a slightly better situation where many of those health metrics improve, but that people that do a combination of sitting and standing at the same desk throughout the day or moved from one desk to another if they don't have a combination sit-stand desk, that's going to be best.
但是，站立的人的情况稍好一些，其中许多健康指标都得到了改善，但是全天在同一张桌子上坐着和站着的人，或者如果没有坐站组合办公桌，从一张桌子移到另一张桌子，那将是最好的。
Andrew Huberman:
安德鲁·休伯曼：
The good news is it's very easy to convert a sit desk into a stand desk.
好消息是，将坐式办公桌转换为立式办公桌非常容易。
You can just stack some boxes; I've done this at times.
你可以只堆放一些盒子；我有时也这样做过。
Or stack books.
或者堆书。
There are also some pedestals and things that you can purchase, if that's your preference, in order to set your computer at a particular height.
如果您愿意，您还可以购买一些底座和其他物品，以便将计算机设置在特定高度。
And of course, there are desks that have motors, and there are ones that have cranks, and there are all sorts of variations both in terms of the types and whether or not they have motors, as well as the cost to these things.
当然，有些桌子有电机，有些桌子有曲柄，而且在类型、是否有电机以及这些东西的成本方面都有各种各样的变化。
They can go from very low cost, like placing boxes or books to create a standing desk, to very high cost in some cases.
它们的成本可能非常低（例如放置盒子或书籍来创建站立式办公桌），但在某些情况下成本可能非常高。
Andrew Huberman:
安德鲁·休伯曼：
Now, what's interesting if you look at the scientific literature is that people who decreased their sitting time by about half each day, so they took ...
现在，如果你看一下科学文献，有趣的是，人们每天将坐着的时间减少大约一半，所以他们采取了......
Let's say they were working for seven hours a day, three and a half hours of that day they decided to stand, and it's not even clear that it matters that they do all those three hours in one bout or they divide that up into shorter bouts of a half an hour and then sit for half an hour, et cetera, alternating back and forth — showed incredibly significant effects on reduced neck and shoulder pain, increase in subjective health, vitality in work-related environments.
假设他们每天工作七个小时，其中决定站立三个半小时，甚至还不清楚他们是否一次完成这三个小时，或者将其分成较短的半小时，然后坐半小时，等等，来回交替——这对减少颈部和肩部疼痛、增加主观健康和工作相关环境中的活力显示出令人难以置信的显着效果。
And perhaps most importantly for sake of today's discussion, improvement in cognitive conditioning and the ability to embrace new tasks and cognitive performance.
也许最重要的是为了今天的讨论，认知条件的改善以及接受新任务和认知表现的能力。
Andrew Huberman:
安德鲁·休伯曼：
There are several studies that if one wanted to explore, they could explore this in more detail.
有几项研究如果有人想探索，他们可以更详细地探索这一点。
I'll put a link to this as well.
我也会放一个链接。
The article that I'm referring to is called, "Effect of workplace sit-stand desk intervention on health and productivity." I like this paper because many of the papers out there focus on the effects of sit-stand desks on health and trying to get people to burn more calories, improve their posture, relieve neck pain, slumped over, et cetera, but not on productivity.
我指的文章名为“工作场所坐站办公桌干预对健康和生产力的影响”。我喜欢这篇论文，因为很多论文都关注坐站两用办公桌对健康的影响，并试图让人们燃烧更多卡路里、改善姿势、缓解颈部疼痛、驼背等等，但没有关注生产力。
And this particular paper focuses also on the metrics of productivity.
这篇特别的论文还重点关注生产力指标。
It has its own study and also references a number of important studies.
它有自己的研究，并且还参考了许多重要的研究。
Andrew Huberman:
安德鲁·休伯曼：
What does this mean for you and me?
这对你和我意味着什么？
Well, I've long used a standing desk or some variation thereof.
嗯，我长期以来一直使用站立式办公桌或其某种变体。
What this means is that we should probably spend about half of our work time standing and about half of it sitting, but not all sitting or not all standing.
这意味着我们应该花大约一半的工作时间站着，大约一半的时间坐着，但不是全部坐着或不全部站着。
If you had to do all one or the other, standing is going to be better than sitting.
如果你必须两者都做，站着会比坐着更好。
What happens if we just stand?
如果我们只是站着会发生什么？
Well, that can also generate some postural issues in terms of stabilization and fatigue.
嗯，这也会产生一些稳定性和疲劳方面的姿势问题。
I have a good friend who's in the movement and physical rehabilitation and physiology space.
我有一个好朋友，从事运动、身体康复和生理学领域。
His name is Kelly Starrett.
他的名字叫凯利·斯塔雷特。
He's very impressive in all those domains, and he always says, "We weren't designed to sit all day, but we also weren't designed to stand all day." And I think that's true.
他在所有这些领域都令人印象深刻，他总是说：“我们的设计不适合整天坐着，但我们也不适合整天站着。”我认为这是真的。
If we were to look back at our species over tens or hundreds or thousands of years, we would find that, indeed, we did sit down.
如果我们回顾我们的物种数十年、数百年或数千年，我们会发现，我们确实坐下了。
We did lie down.
我们确实躺下了。
It wasn't that we were standing all day long.
并不是说我们整天站着。
Andrew Huberman:
安德鲁·休伯曼：
That said, most everybody, at least in the U.S., is not getting sufficient cardiovascular exercise or movement throughout the day.
也就是说，大多数人，至少在美国，全天都没有进行足够的心血管锻炼或运动。
Sanding at one's desk can improve some of those health metrics and, again, can improve productivity, probably because of those postural effects that I talked about earlier.
在办公桌上打磨可以改善其中一些健康指标，并且可以提高生产力，这可能是因为我之前谈到的姿势影响。
That when we lie down, there tends to be less alertness in our brain stem, if you will.
如果你愿意的话，当我们躺下时，我们的脑干往往会变得不那么警觉。
There's less activation of those brain stem circuits involved in alertness.
与警觉性有关的脑干回路的激活较少。
And indeed, circuits that involve a calming effect on the body get activated.
事实上，对身体产生镇静作用的回路被激活。
And as we become upright, standing or sitting, but especially standing, then those brain stem circuits for alertness kick on, which are going to make it easier to remain focused.
当我们变得直立、站立或坐着时，尤其是站立时，那些负责警觉的脑干回路就会启动，这将使我们更容易保持专注。
Andrew Huberman:
安德鲁·休伯曼：
If you are going to start standing for half of your work time, you will notice that it takes a few days to adapt.
如果您打算开始站立一半的工作时间，您会发现需要几天的时间来适应。
You'll notice a lot of shifting from side to side.
你会注意到很多从一侧到另一侧的移动。
You definitely want to wear comfortable shoes.
您肯定想穿舒适的鞋子。
People will do this on a wooden floor.
人们会在木地板上进行此操作。
Other people feel uncomfortable unless they're on carpet.
其他人除非在地毯上否则会感到不舒服。
You have to figure out what works for you.
你必须弄清楚什么对你有用。
But it can take a little bit of time to adapt.
但可能需要一点时间来适应。
I have to say, after now about 10 years of working at a sit-stand desk, I find I can't sit for too long before I want to stand.
我不得不说，在坐站两用办公桌上工作了大约10年之后，我发现我不能坐太久才想站起来。
And my standing bouts can be anywhere from 30 minutes to two hours, although two hours would be a little bit long, and then I catch myself leaning on the desk off to the side.
我的站立训练时间可以从 30 分钟到两个小时不等，尽管两个小时有点长，然后我发现自己靠在桌子上。
Again, the idea is to stand, but not be leaning on the desk.
同样，这个想法是站立，但不要靠在桌子上。
Obviously if you're typing or you're writing, there'll be some leaning involved.
显然，如果你在打字或写作，就会涉及到一些倾向。
But that's what the literatures support.
但这就是文献所支持的。
Andrew Huberman:
安德鲁·休伯曼：
There is also a literature on whether or not physical movement under your desk, meaning treadmilling — or in fact there are now bicycles that allow people to pedal; it's a unicycle-like thing, although not a unicycle – under the desk can be beneficial for workplace performance.
还有一篇文献讨论了办公桌下是否可以进行身体运动，即跑步机，或者实际上现在有允许人们踩踏板的自行车；它是一个类似独轮车的东西，尽管不是独轮车——放在桌子下面可能有利于工作绩效。
Let's take a look at what those data say.
让我们看看这些数据怎么说。
Andrew Huberman:
安德鲁·休伯曼：
The study that I'm referring to has a first author, Frodsham.
我所指的这项研究有一位第一作者，Frodsham。
F-R-O-D-S-H-A-M.
F-R-O-D-S-H-A-M。
Frodsham et al.
弗罗德沙姆等人。
This is a research article published in PLOS One.
这是发表在 PLOS One 上的一篇研究文章。
The title of the article is "Does type of active workstation matter?
文章的标题是“活动工作站的类型重要吗？
A randomized comparison of cognitive and typing performance between rest, cycling, and treadmill active workstations."
对休息、骑自行车和跑步机活动工作站之间的认知和打字表现进行随机比较。”
Andrew Huberman:
安德鲁·休伯曼：
It's amazing that people do this science.
人们从事这门科学真是令人惊奇。
I think it's great.
我认为这很棒。
Where else would we get peer-reviewed data on these types of questions?
我们还能从哪里获得有关此类问题的同行评审数据？
Andrew Huberman:
安德鲁·休伯曼：
First things first.
首先要事。
There were no significant differences between cycling or treadmill workstations on any cognitive or typing outcomes.
骑自行车或跑步机工作站在任何认知或打字结果上没有显着差异。
It does not seem to matter whether or not people are treadmilling under the desk.
人们是否在桌子底下跑步似乎并不重要。
These would be stationary treadmills.
这些将是固定跑步机。
It's like a little conveyor that people are walking on, sometimes very slowly.
它就像人们在上面行走的小传送带，有时速度非常慢。
I'm guessing some people walk more quickly — the New Yorkers probably treadmill quicker.
我猜有些人走得更快——纽约人可能在跑步机上跑得更快。
The Californians probably treadmill a little slower.
加州人的跑步速度可能会慢一些。
I'm a Californian, so I can make that, quote unquote, "joke." But nonetheless, there were no significant differences between that and a cycling station where people are sitting and pedaling as they type away, or as they work or as they're on phone calls, et cetera.
我是加州人，所以我可以直接说“笑话”。但尽管如此，这与人们在打字、工作或打电话等时坐着和踩踏板的自行车站之间没有显着差异。
It really doesn't seem to matter.
这似乎真的并不重要。
So if you're going to embrace these active workstations, as they're called, just decide what you would prefer to use.
因此，如果您打算使用这些活动工作站（如它们的名称），只需决定您更喜欢使用什么。
It doesn't seem to matter in terms of outcomes.
就结果而言似乎并不重要。
Andrew Huberman:
安德鲁·休伯曼：
Now, this study involved looking at 137 young adults.
现在，这项研究涉及 137 名年轻人。
They had multiple sessions where they at first completed cognitive and typing tests.
他们进行了多次测试，首先完成了认知和打字测试。
These tests have different names, and you're welcome to look those up if you like, as well as flanker tasks.
这些测试有不同的名称，如果您愿意，欢迎您查找这些测试以及侧翼任务。
These are tasks of attention and things of that sort.
这些是注意力的任务和类似的事情。
And then they either engaged in treadmill or cycling, and then there was a comparison.
然后他们要么在跑步机上运动，要么骑自行车运动，然后进行比较。
The statistics were run and basically what they found was there was a statistically significant improvement in attention and cognitive control scores during any kind of active session, as opposed to just a mere seated session.
进行了统计，基本上他们发现，在任何类型的活动训练中，注意力和认知控制得分都比单纯的坐着训练有统计学上的显着改善。
They compared seated to cycling to treadmilling.
他们将坐姿、骑自行车和跑步进行了比较。
However, verbal memory scores actually got worse during active sessions.
然而，在活跃的会话中，言语记忆分数实际上变得更差。
Andrew Huberman:
安德鲁·休伯曼：
I'll repeat that.
我再说一遍。
Treadmilling or the cycling workstations improved attention and cognitive control scores, as compared to people that were just seated and working.
与只坐着工作的人相比，跑步机或自行车工作站可以提高注意力和认知控制分数。
However, verbal memory scores got worse during the active sessions.
然而，在活跃的训练过程中，言语记忆得分变得更差。
And again, just to repeat, there was no difference between cycling and treadmill workstations.
再次强调一下，骑行工作站和跑步机工作站之间没有区别。
Andrew Huberman:
安德鲁·休伯曼：
This is interesting.
这很有趣。
It suggests that, as the authors say, that active workstations, whether walking or cycling, are not only useful to improve caloric output and physical activity, circulation, and so on, but particularly when completing tasks like cognitive tasks or tasks that require focus that do not require verbal memory recall.
正如作者所说，活跃的工作站，无论是步行还是骑自行车，不仅有助于改善热量输出和体力活动、血液循环等，而且特别是在完成认知任务或需要集中注意力但不需要言语记忆回忆的任务时。
Now, why verbal memory recall was negatively impacted, we don't know.
现在，我们还不知道为什么言语记忆回忆会受到负面影响。
Could be because people were breathing a little bit harder.
可能是因为人们呼吸有点困难。
It could be that there's something about walking and talking that seems incompatible in the nervous system, although I'm not aware of that.
可能走路和说话在神经系统中似乎是不相容的，尽管我并没有意识到这一点。
I know a number of people who can walk and talk at the same time.
我认识很多人，他们可以同时走路和说话。
But if you are going to explore these treadmills or you're going to explore these cycling stations, you probably wouldn't want to do that for highly verbal work.
但是，如果您要探索这些跑步机或您要探索这些自行车站，您可能不想这样做来进行高度口头的工作。
Maybe more for mathematical work or for analytic work, or even creative work.
也许更多的是数学工作或分析工作，甚至是创造性工作。
But anything that involves very precise or detailed verbal recall, sitting or standing seems to be the better option.
但任何涉及非常精确或详细的口头回忆的事情，坐着或站着似乎都是更好的选择。
Andrew Huberman:
安德鲁·休伯曼：
If you're wondering why cycling or treadmilling would enhance various aspects of cognition, we can speculate.
如果您想知道为什么骑自行车或跑步会增强认知的各个方面，我们可以推测。
I've talked before about this, but anytime we are generating forward movement through our own actions, our own efforts — typically if we are outside, we're not on a treadmill; we're on a bicycle, or we're running or even on a motorcycle or in a car — we have what's called optic flow.
我之前谈过这一点，但任何时候我们都可以通过自己的行动、自己的努力产生前进的动力——通常，如果我们在外面，我们就不是在跑步机上；而是在跑步机上。我们骑自行车，或者跑步，甚至骑摩托车或汽车——我们有所谓的光流。
That optic flow is known to quiet certain areas of the brain that are associated with vigilance and, indeed, fear.
众所周知，这种光流可以使大脑中与警惕甚至恐惧相关的某些区域安静下来。
This is the basis of things like EMDR, eye movement desensitization reprocessing.
这是 EMDR（眼动脱敏再处理）等技术的基础。
However, the mere act of engaging what are called our central pattern generators, the neurons in our brain stem and in our spinal cord that engage repetitive movements, also can reduce some of the areas of the brain that are associated with anxiety and vigilance.
然而，仅仅参与我们所谓的中枢模式发生器（脑干和脊髓中参与重复运动的神经元）的行为，也可以减少大脑中与焦虑和警惕相关的一些区域。
Andrew Huberman:
安德鲁·休伯曼：
So one pure speculation, but nonetheless grounded speculation, would be that treadmilling or cycling at a desk would reduce anxiety that would allow performance to improve.
因此，一种纯粹的猜测，但仍然有根据的猜测是，在办公桌前跑步或骑自行车会减少焦虑，从而提高表现。
The other, what I think is more likely, explanation is that anytime we are in ambulation, we recruit the release of neuromodulators like epinephrine, dopamine, and things of that sort that further increase overall levels of alertness.
另一种，我认为更有可能的解释是，每当我们行走时，我们都会释放神经调节剂，如肾上腺素、多巴胺等，从而进一步提高整体警觉性水平。
I think that's the more likely explanation because it's hard to imagine how just a reduction in anxiety could lead to these improvements in cognition in a direct way.
我认为这是更有可能的解释，因为很难想象仅仅减少焦虑就能直接导致认知的改善。
Andrew Huberman:
安德鲁·休伯曼：
Whereas the subjects in the study I just mentioned, on average, experienced an increase in cognitive performance merely by movement.
而我刚才提到的研究中的受试者，平均而言，仅通过运动就可以提高认知能力。
And this does not include any optic flow, because it's stationary.
这不包括任何光流，因为它是静止的。
The treadmill or the cycle is stationary, and so we can rule out that optic flow.
跑步机或自行车是静止的，因此我们可以排除光流。
And that points to the idea that when we are in movement, we recruit neuromodulators associated with the so-called reticular activating system, the striatal system, and so forth, that would place the brain into some pattern.
这表明，当我们运动时，我们会招募与所谓的网状激活系统、纹状体系统等相关的神经调节剂，这将使大脑进入某种模式。
We don't know.
我们不知道。
We only can speculate, some pattern.
我们只能推测一些模式。
Perhaps it's gamma waves or some other wave pattern that would engage heightened levels of focus and attention.
也许是伽马波或其他一些波型可以提高注意力。
Nonetheless, treadmilling, cycling at a desk does improve cognition.
尽管如此，跑步、在办公桌前骑自行车确实可以提高认知能力。
Andrew Huberman:
安德鲁·休伯曼：
So we've been discussing workspace optimization with the understanding that you're not always going to work in the same place every day.
因此，我们一直在讨论工作空间优化，但我们知道您并不总是每天在同一个地方工作。
What I've tried to do is give you a set of high-potency tools that can improve your focus and cognition and to place that within a framework for particular kinds of work.
我试图做的是为您提供一套高效的工具，可以提高您的注意力和认知能力，并将其置于特定类型工作的框架内。
Let's just review some of the basic elements of what we've covered today.
让我们回顾一下今天介绍的一些基本要素。
Andrew Huberman:
安德鲁·休伯曼：
First of all, in the first part of your day, that zero to nine hours after waking, you want bright lights, especially overhead lights, as bright as you can keep them without feeling uncomfortable, or certainly not without feeling any pain in your eyes or elsewhere in your body.
首先，在一天的第一部分，即醒来后的零到九个小时，您需要明亮的灯光，尤其是头顶上的灯，尽可能明亮而不感到不舒服，或者当然不能不感到眼睛或身体其他部位有任何疼痛。
Bright lights will make for the maximum state of alertness.
明亮的灯光将使人处于最大的警觉状态。
In addition, try and place whatever it is that you're focusing on directly in front of you, but not have it extend too far out to either side of your eyes.
此外，尝试将您正在关注的任何物体直接放在您的面前，但不要让它超出您眼睛的两侧太远。
Try and generate a fairly restricted visual window, as we call it.
尝试生成一个相当有限的视觉窗口，正如我们所说的那样。
And, if you can, try and place whatever it is you're focusing on at least at nose level or above.
并且，如果可以的话，尝试将您关注的任何事物至少放在鼻子水平或以上。
It might take some engineering or some ingenuity and creativity in order to figure out how to do that, but that's going to be most beneficial.
可能需要一些工程技术或一些独创性和创造力才能弄清楚如何做到这一点，但这将是最有益的。
Try and avoid reclining.
尽量避免倾斜。
Try and avoid sitting.
尽量避免坐着。
Try and stand for at least half of your work day.
尝试至少在工作日的一半时间里站立。
That's a good goal and it may take some time to work up to that goal.
这是一个很好的目标，但实现该目标可能需要一些时间。
Andrew Huberman:
安德鲁·休伯曼：
In addition, if you're going to use sound as a stimulus for increasing focus and alertness, try and avoid exposure to white noise, pink noise, or brown noise for extended periods of time.
此外，如果您打算使用声音作为刺激来提高注意力和警觉性，请尽量避免长时间接触白噪声、粉红噪声或棕色噪声。
For more than an hour or so.
持续了一个多小时左右。
That might actually be damaging to the auditory system, and at the very least is stressful, even though you might not notice it.
这实际上可能会损害听觉系统，并且至少会带来压力，即使您可能没有注意到。
It's a background level of anxiety and stress that is not going to serve you well.
这是一种背景水平的焦虑和压力，对你没有好处。
Rather, if you're going to pursue particular types of sound frequencies, consider using 40 hertz binaural beats.
相反，如果您要追求特定类型的声音频率，请考虑使用 40 赫兹双耳节拍。
Not monaural beats, but 40 hertz binaural beats done during a particular work bout or for 30 minutes prior to that work bout.
不是单耳节拍，而是在特定训练期间或该训练之前 30 分钟内进行的 40 赫兹双耳节拍。
Andrew Huberman:
安德鲁·休伯曼：
I would not rely on binaural beats all the time every day.
我不会每天都依赖双耳节拍。
I think that could cause them to lose their potency just because of the way the auditory system attenuates.
我认为这可能会导致它们因为听觉系统衰减的方式而失去效力。
And actually, you've experienced that attenuation.
事实上，你已经经历过这种衰减。
The mere fact that you can go into an environment where there's an air conditioner blowing, blowing, blowing, and then it stops and you feel that relaxation but you weren't thinking about the air conditioner before, tells you that your auditory system had attenuated to it, and yet it was still impacting your system.
你可以进入一个空调吹、吹、吹，然后空调停止的环境，你会感到放松，但你之前没有想到空调，这一事实就告诉你，你的听觉系统已经衰减了，但它仍然影响着你的系统。
You were sensing it, we would say, but not perceiving it.
我们会说，你感觉到了它，但没有感知到它。
Andrew Huberman:
安德鲁·休伯曼：
There are other things that you can do to improve your workspace optimization, such as standing for half the day, as I mentioned before.
您还可以采取其他措施来优化工作空间，例如站立半天，正如我之前提到的。
But if you're interested in this or you feel like it suits you, to treadmill.
但如果你对此感兴趣或者你觉得它适合你，那就去跑步机吧。
Find a stationary treadmill that you can walk on.
找到一个可以在上面行走的固定跑步机。
I've never tried this before.
我以前从未尝试过这个。
Maybe after this episode, given what I've read in the peer-reviewed research, and it's pretty compelling that treadmilling seems like an interesting way to increase alertness and cognitive performance.
也许在这一集之后，考虑到我在同行评审的研究中读到的内容，跑步机似乎是一种提高警觉性和认知能力的有趣方法，这一点非常引人注目。
I'm not sure that I would do the cycling method because I can't imagine just cycling and typing at the same time.
我不确定我是否会采用骑自行车的方法，因为我无法想象同时骑自行车和打字。
That sort of feels like the ...
那种感觉就像是...
I actually can do the rub your tummy, pat your top of your head kind of thing, but it still feels like a little bit of a cognitive motor collision for me for whatever reason.
事实上，我可以揉揉你的肚子，拍拍你的头顶之类的事情，但无论出于什么原因，这对我来说仍然感觉有点认知运动碰撞。
But that's just my bias.
但这只是我的偏见。
I do know how to ride a bicycle.
我确实知道如何骑自行车。
But anyway, you pick your preference.
但无论如何，你选择你的偏好。
Andrew Huberman:
安德鲁·休伯曼：
Some other things that you could do in order to improve your workplace performance would be to consider the cathedral effect.
为了提高工作场所绩效，您可以做的其他一些事情是考虑大教堂效应。
If you're going to do analytic work for any part of the day, phase one or phase two, as I described them, but really in any time of day, that detailed analytic work for which there is a correct answer.
如果你要在一天中的任何时间进行分析工作，第一阶段或第二阶段，正如我所描述的那样，但实际上是在一天中的任何时间，都有正确答案的详细分析工作。
Learning scales of music, learning mathematics, trying to figure out the solution to a problem where there is, indeed, a solution.
学习音乐音阶，学习数学，试图找出确实有解决方案的问题的解决方案。
It could be an interpersonal problem, as well.
这也可能是一个人际关系问题。
Then try and get into an environment with a relatively low ceiling, if you don't have access to a low-ceiling environment, you might consider using a brimmed hat or even a hoodie.
然后尝试进入天花板相对较低的环境，如果你无法进入天花板较低的环境，你可以考虑使用有檐帽子甚至连帽衫。
Or even just facing down or even putting your hand above your eyes, as you will, at the level of your eyebrows.
或者甚至只是面朝下，或者甚至将手放在眼睛上方（如您所愿），与眉毛齐平。
In other words, lower the ceiling.
换句话说，降低天花板。
That's the basis of the cathedral effects on analytic performance.
这就是大教堂效应对分析性能的基础。
Andrew Huberman:
安德鲁·休伯曼：
In contrast, if you're interested in doing brainstorming, creative work, you're writing new things, you're creating new things of any kind, artwork, consider getting into a high-ceiling or no-ceiling environment.
相反，如果你对头脑风暴、创造性工作感兴趣，你正在写新东西，你正在创造任何类型的新东西，艺术品，请考虑进入高天花板或无天花板的环境。
Or if you're wearing a brimmed hat or you're wearing a hoodie, maybe peel that back.
或者，如果您戴着有檐帽子或穿着连帽衫，则可以将其脱掉。
Again, the data within the peer-reviewed literature are there to support these sorts of practices.
同样，同行评审文献中的数据可以支持此类实践。
And if you'd like to start layering these protocols, by all means, please do that.
如果您想开始对这些协议进行分层，请务必这样做。
There's no reason why you couldn't do one or just two of these protocols.
您没有理由不能执行其中一项或两项协议。
There's no reason why, for instance, you couldn't use binaural beats and try and get into a low-ceiling environment to do detailed work a couple times a week.
例如，您没有理由不能使用双耳节拍并尝试进入低天花板环境每周几次进行详细的工作。
But you could also employ all of these.
但您也可以使用所有这些。
Andrew Huberman:
安德鲁·休伯曼：
Now of course, there are an enormous number of other things that you can do to improve work performance and productivity, and I've talked about those in previous episodes.
当然，现在您可以采取大量其他措施来提高工作绩效和生产力，我在前几集中已经讨论过这些内容。
In particular, in the episode on focus and the episode on motivation.
特别是在关于专注的剧集和关于动机的剧集中。
There are supplements you can take that can increase dopamine, for instance.
例如，您可以服用一些可以增加多巴胺的补充剂。
There are tools that you can use to increase your focus.
您可以使用一些工具来提高注意力。
For instance, focusing your visual attention on one location for 30 to 60 seconds prior to entering a focused work bout.
例如，在进入一场集中训练之前，将视觉注意力集中在一个位置 30 到 60 秒。
This has been shown again and again through work from Emily Balcetis at NYU.
纽约大学 Emily Balcetis 的工作一再证明了这一点。
In the episode on focus, I cited a number of studies where this has actually been tested and deployed in various schools.
在焦点节目中，我引用了许多研究，这些研究实际上已经在各个学校进行了测试和部署。
Having kids do a focus task where they look at a particular visual target for 30 to 60 seconds, then doing some mathematics, and seeing pretty impressive improvement in focus and attention, even in people that have attention deficit hyperactivity disorder, and so on.
让孩子们做一项专注任务，让他们注视特定的视觉目标 30 到 60 秒，然后做一些数学计算，就会发现注意力和注意力都有相当显着的改善，即使是患有注意力缺陷多动障碍的人也是如此。
Andrew Huberman:
安德鲁·休伯曼：
There's no reason why you can't and shouldn't combine the practical workspace optimization solutions that we talked about today with the neural optimization solutions that we talked about in the episode on focus and the episode on ADHD and the episode on motivation.
您没有理由不能也不应该将我们今天讨论的实用工作空间优化解决方案与我们在注意力集中、注意力缺陷多动症和动机专题中讨论的神经优化解决方案结合起来。
By all means, layer those together.
无论如何，将它们分层在一起。
That's how you're going to achieve the optimal focus bouts.
这就是你如何获得最佳的专注力。
That's how you're going to achieve the optimal creativity bouts.
这就是您实现最佳创造力回合的方式。
Andrew Huberman:
安德鲁·休伯曼：
I do want to acknowledge again the fact that I realize people are showing up to this challenge of workspace optimization with different budgets, with different constraints.
我确实想再次承认这样一个事实，即我意识到人们正在以不同的预算和不同的限制来应对工作空间优化的挑战。
Some people have kids at homes.
有些人家里有孩子。
There are a lot of interruptions.
有很多中断。
Some people do not.
有些人则不然。
Nonetheless, I hope that the information I was able to provide today will allow you to make subtle or maybe even drastic rearrangements in your workspace environment.
尽管如此，我希望我今天提供的信息能够让您对工作环境进行微妙甚至彻底的重新安排。
Andrew Huberman:
安德鲁·休伯曼：
There's one other point related to that, that I did not cover and that I'd like to cover just briefly, which is that there's nothing to say that you have to always work in the same location all the time.
与此相关的另一点我没有提及，我想简单地提及一下，那就是没有什么可说的，你必须始终在同一个地点工作。
You can move from house to cafe if that works for you.
如果适合的话，您可以从家里搬到咖啡馆。
You can move from office to home.
您可以从办公室搬到家里。
You can also move from different locations within your home.
您还可以从家中的不同位置搬家。
Andrew Huberman:
安德鲁·休伯曼：
I have a brief anecdote about this.
关于这件事我有一个简短的轶事。
I used to attend a lot of scientific meetings when a lot of scientific meetings were in person, and there were always a few individuals that seemed to stay engaged throughout these very long meetings.
我曾经参加过很多科学会议，当时很多科学会议都是面对面的，而且总是有一些人似乎在这些很长的会议中保持参与。
We're talking seven-, eight-hour days.
我们说的是每天工作七、八小时。
Sometimes evening sessions.
有时晚上开会。
And sometimes these meetings would go on for four or five, or even six days.
有时这些会议会持续四五天，甚至六天。
These were long meetings, and the quality of talks varied tremendously.
这些会议时间很长，而且会谈的质量也参差不齐。
And I always noticed the individuals that managed to stay engaged and awake for the entire meeting, and I noticed that people that could maintain high levels of alertness in this one conference room had a habit of moving to a different seat after each session.
我总是注意到那些在整个会议期间保持专注和清醒的人，而且我注意到能够在这间会议室中保持高度警觉的人有在每次会议后移动到不同座位的习惯。
Sometimes even between talks.
有时甚至在谈话之间。
Andrew Huberman:
安德鲁·休伯曼：
I actually discussed this with one of my colleagues who was doing this and I said, "Is this conscious?
事实上，我和一位正在做这件事的同事讨论过这个问题，我说：“这是有意识的吗？
Are you always moving from place to place?" And they said, "Yeah, if I just stay in one place and I just look from this one particular visual angle at the screen, I find after one or two talks, regardless of how interesting the talks are, that I start to drift.
你总是从一个地方搬到另一个地方吗？”他们说，“是的，如果我只是呆在一个地方，从屏幕上的一个特定视角看，我发现在一两次演讲之后，无论演讲多么有趣，我都会开始漂移。
My mind isn't as engaged and, indeed, sometimes can fall asleep."
我的头脑不那么忙碌，事实上，有时会睡着。”
Andrew Huberman:
安德鲁·休伯曼：
And so I started this practice of moving from space to space, or I should say, seat to seat within an auditorium, and it works quite well.
所以我开始了这种从一个空间移动到另一个空间的做法，或者我应该说，在礼堂内从一个座位移动到另一个座位，效果非常好。
And I think it works quite well because, again, of the relationship between our visual system driving the majority of our cognition, our visual system drives our thinking, and that novel visual environments are going to lend themselves to heightened levels of alertness.
我认为它的效果非常好，因为我们的视觉系统驱动我们的大部分认知，我们的视觉系统驱动我们的思维，而新颖的视觉环境将有助于提高我们的警觉性。
Now, you don't want things to be so novel and scary or threatening or anxiety-provoking or loud that they draw your attention away from your work.
现在，您不希望事情过于新奇、令人恐惧、具有威胁性、引起焦虑或大声，以至于分散您对工作的注意力。
But I think this is part of the reason why turning on music or moving to an office or a cafe, or an outdoor environment from an indoor environment, or vice versa, maybe even within a single day, can bring about more heightened levels of productivity.
但我认为这就是为什么打开音乐或从室内环境搬到办公室或咖啡馆，或室外环境，反之亦然，甚至可能在一天之内，可以带来更高水平的生产力。
Andrew Huberman:
安德鲁·休伯曼：
I'd also like to acknowledge that what I covered today is most certainly not exhaustive for all the types of workspace optimization tools that one could create.
我还想承认，我今天介绍的内容肯定不是详尽无遗的，涵盖了人们可以创建的所有类型的工作区优化工具。
For that reason, I'd love for you to suggest any of your workspace optimization tools that you found useful.
因此，我希望您能推荐您认为有用的工作区优化工具。
Please put those in the comment section on YouTube.
请把它们放在 YouTube 的评论部分。
That would be the best place; then other people can see them.
那将是最好的地方；然后其他人就可以看到它们。
I'll also read through those and perhaps in a future episode, I'll call about some of the ones that I've tried on the basis of your suggestions.
我也会通读这些内容，也许在以后的剧集中，我会根据您的建议讨论我尝试过的一些内容。
Andrew Huberman:
安德鲁·休伯曼：
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。
Also on YouTube, you can put comments in the comment section, so give us feedback.
同样在 YouTube 上，您可以在评论部分发表评论，以便向我们提供反馈。
You can make suggestions for future guests that you'd like us to host on the Huberman Lab podcast.
您可以为您希望我们在 Huberman Lab 播客上主持的未来嘉宾提出建议。
And in general, you can ask questions.
一般来说，您可以提出问题。
We do eventually read all the comments, and they do influence our future content.
我们最终会阅读所有评论，它们确实会影响我们未来的内容。
Andrew Huberman:
安德鲁·休伯曼：
Please also subscribe on Apple and/or Spotify.
另请在 Apple 和/或 Spotify 上订阅。
On Apple, you have the opportunity to leave us up to a five-star review.
在 Apple 上，您有机会给我们留下五星级的评价。
Please also check out the sponsors mentioned at the beginning of this podcast episode, that's the best way to support the podcast.
另请查看本播客节目开头提到的赞助商，这是支持播客的最佳方式。
We also have an Instagram and a Twitter account, it's Huberman Lab, and there I teach neuroscience and neuroscience-related tools.
我们还有一个 Instagram 和一个 Twitter 帐户，这是 Huberman 实验室，我在那里教授神经科学和神经科学相关的工具。
Oftentimes, that information and those tools overlap with themes on the podcast, but sometimes they are distinct from themes and topics covered on the podcast.
通常，这些信息和这些工具与播客上的主题重叠，但有时它们与播客上涵盖的主题和主题不同。
So please follow us on Instagram and Twitter.
因此，请在 Instagram 和 Twitter 上关注我们。
Andrew Huberman:
安德鲁·休伯曼：
Once again, thank you for joining me for this discussion about the science and peer-reviewed literature on workspace optimization.
再次感谢您与我一起参与有关工作空间优化的科学和同行评审文献的讨论。
I hope some if not all of the tools will be beneficial for you.
我希望其中一些（如果不是全部）工具对您有所帮助。
And as always, thank you for your interest in science.
一如既往，感谢您对科学的兴趣。