The Science of Creativity & How to Enhance Creative Innovation

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today, we are discussing creativity.

今天，我们讨论的是创造力。

Creativity is a topic that, to many people, is very abstract.

对于许多人来说，创造力是一个非常抽象的话题。

That is, we know when something seems creative, some of us know people who are creative or perhaps are creative, and yet the ability to be creative resides in everybody.

也就是说，当某些事情看起来有创意时，我们知道，我们中的一些人认识有创造力或可能有创造力的人，但每个人都有创造力。

And we know that because the neural circuits that underlie creativity have been somewhat defined, and the steps and processes within the brain and body that lead to creativity are well known.

我们知道这一点，因为构成创造力的神经回路已经在一定程度上得到了定义，并且大脑和身体内导致创造力的步骤和过程是众所周知的。

That said, most people don't know how to access creativity, and if they do know how to access creativity, they are only able to access creativity in a fairly limited number of domains of life.

也就是说，大多数人不知道如何获得创造力，即使他们知道如何获得创造力，他们也只能在相当有限的生活领域获得创造力。

For instance, in the visual arts or in music or within science or engineering or any number of different domains ranging from the kitchen to sport to childhood interactions, that is childhood games.

例如，在视觉艺术、音乐、科学或工程或从厨房到体育到童年互动的任何不同领域，这就是童年游戏。

In other words, some adults are able to access their creative spirit when engaging in childlike play with children or, for that matter, with adults.

换句话说，一些成年人在与孩子或成人一起进行童趣游戏时能够发挥他们的创造力。

But as it turns out, all of creativity stems from just a small subset of neural structures in the brain that need to be activated in a particular sequence or order.

但事实证明，所有创造力都源于大脑中需要以特定顺序或顺序激活的一小部分神经结构。

Today, we'll talk about what those neural structures are, what particular order they need to be activated in in order to come up with, for instance, new ideas that are creative, and then how to implement those creative strategies.

今天，我们将讨论这些神经结构是什么，它们需要以什么样的特定顺序被激活才能提出，例如，创造性的新想法，以及如何实施这些创造性策略。

We will also talk about different ways to access creativity that include narrative and storytelling, as well as applying new rule sets or even entirely new worldviews.

我们还将讨论获得创造力的不同方式，包括叙事和讲故事，以及应用新的规则集甚至全新的世界观。

And we will do this in a structured way that will allow anyone, whether or not you consider yourself creative or not, to be able to apply these tools in different domains of life, work, family, play, and on and on.

我们将以结构化的方式做到这一点，让任何人，无论你是否认为自己有创造力，都能够将这些工具应用到生活、工作、家庭、娱乐等不同领域。

By the end of today's episode, you will have a better understanding of what creativity is and how to access it, and if you like, to bring others into your creative endeavors, which, as you'll soon learn, can massively expand the extent to which you yourself can express your creative talents.

在今天的节目结束时，您将更好地理解什么是创造力以及如何获得创造力，并且如果您愿意，可以将其他人带入您的创造性努力中，正如您很快就会了解到的那样，这可以极大地扩展您自己表达创造性才能的程度。

As is the case with all episodes of the Huberman Lab podcast, today we will discuss both scientific mechanisms and nomenclature, and I promise to make all of that clear to you, even if you don't have a background in biology or psychology.

与休伯曼实验室播客的所有剧集一样，今天我们将讨论科学机制和术语，我保证向您解释所有这些，即使您没有生物学或心理学背景。

But we will also, of course, discuss tools.

当然，我们也会讨论工具。

That is specific steps that you can take in order to be more creative.

这是您可以采取的具体步骤，以便更具创造力。

One particular tool that I'm excited to share with you involves a meditation, but this is a very unusual meditation.

我很高兴与大家分享一个特殊的工具，那就是冥想，但这是一种非常不寻常的冥想。

This is not sitting with eyes closed, focusing on your breath or focusing on a chime or some other feature in your sensory environment or even in your body.

这不是闭着眼睛坐着，专注于你的呼吸或专注于钟声或你的感官环境甚至你的身体中的一些其他特征。

Later, we will talk about open monitoring meditations.

稍后，我们将讨论开放监控冥想。

Open monitoring meditations are very distinct from other forms of meditation and involve learning how to sit back and simply observe your thoughts while intentionally varying where your thoughts go.

开放式监控冥想与其他形式的冥想非常不同，它涉及学习如何坐下来简单地观察你的想法，同时有意识地改变你的想法去向。

So for those of you that find it a struggle to focus or to refocus in more traditional forms of meditation or maybe even in your work, and even for those of you that may suffer from things like ADHD or similar, open monitoring meditation can be an extremely valuable tool for accessing your creative abilities because of the ways that it allows you to tap into specific circuits within the frontal networks of your brain.

因此，对于那些发现在更传统的冥想形式甚至工作中难以集中注意力或重新集中注意力的人来说，甚至对于那些可能患有注意力缺陷多动症或类似疾病的人来说，开放式监控冥想可以成为访问您的创造力的极其有价值的工具，因为它可以让您利用大脑额叶网络内的特定回路。

So these are networks of the brain that include the areas just behind your forehead and that allow you to evaluate new and novel rule sets in a very unconstrained way.

这些是大脑网络，包括额头后面的区域，允许您以非常不受约束的方式评估新的规则集。

Because if you think about it, creativity is really the ability to take existing elements from the physical world or from the thought world, if you will, or from any domain of life, mood, thinking, and information, and to reorder those into novel combinations that are useful for something.

因为如果你仔细想想，创造力实际上是一种能力，可以从物理世界或思想世界（如果你愿意的话）或从生活、情绪、思维和信息的任何领域中获取现有元素，并将它们重新排序为对某些事物有用的新颖组合。

And as we'll also find out later, creativity has this incredible aspect to it, which is that when we see or create or experience something that is truly creative, it reveals to us something fundamental about the way that the natural world and indeed the way that our brains work.

稍后我们还会发现，创造力有一个令人难以置信的方面，那就是，当我们看到、创造或体验真正有创造力的东西时，它向我们揭示了自然世界以及我们大脑工作方式的一些基本信息。

If that sounds very mysterious and abstract to you now, I promise that by the end of today's episode, you will not only understand what that means, but you will also understand how to use open monitoring meditations as well as other forms of tools in order to access your creative ability.

如果这对你来说听起来非常神秘和抽象，我保证在今天的节目结束时，你不仅会理解这意味着什么，而且还会了解如何使用开放监控冥想以及其他形式的工具来发挥你的创造力。

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.

在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Let's talk about creativity.

我们来谈谈创造力。

Now on the face of it, the word creativity and creative acts might seem somewhat abstract to us.

从表面上看，创造力和创造性行为这个词对我们来说似乎有些抽象。

That is, we know when we see something that we consider creative, and we know when we see something that is not creative.

也就是说，我们知道什么时候看到我们认为有创意的东西，什么时候看到没有创意的东西。

Things that aren't creative are things that we see every day.

没有创意的东西是我们每天都会看到的东西。

A car with four tires, for instance, a bicycle with two tires, not creative.

比如说一辆有四个轮胎的汽车，一辆有两个轮胎的自行车，没有创意。

However, we also see things that are novel, that are different, and that we don't really think of as creative.

然而，我们也看到一些新颖的、不同的、我们并不真正认为有创意的东西。

In fact, they can be downright trivial.

事实上，它们可能非常微不足道。

For instance, if I were to take a fish tank and put wings on it, that's a novel combination of things, which is one of the key criteria for an act or an object or a piece of music that is creative.

例如，如果我要给一个鱼缸装上翅膀，那就是一种新颖的事物组合，这是一个行为、一个物体或一首音乐是否具有创造性的关键标准之一。

And yet, neither of us, I believe, would find it very creative or very interesting that a fish tank has wings on it.

然而，我相信，我们俩都不会觉得鱼缸上有翅膀很有创意或很有趣。

Why?

为什么？

Or why not, I should say?

或者我应该说为什么不呢？

Well, it turns out that for something to be creative, it actually has to reveal to us something fundamental about the world or about how we work.

事实证明，要想具有创造性，它实际上必须向我们揭示有关世界或我们工作方式的一些基本知识。

And I must say that oftentimes, the most creative and the most interesting and the most beloved creative acts reveal to us something fundamental about the world or the way that we work in a way that delights and thrills and surprises us, but that we aren't even aware what that fundamental rule is.

我必须说，很多时候，最有创意、最有趣、最受人喜爱的创意行为向我们揭示了一些关于世界的基本知识，或者我们的工作方式，让我们感到高兴、兴奋和惊讶，但我们甚至不知道这个基本规则是什么。

I'll return to this in a few minutes.

几分钟后我会回到这个话题。

But For the time being, let's just build up from first principles what constitutes something creative and what does not constitute something creative.

但目前，让我们从首要原则出发，确定什么构成创造性的东西，什么不构成创造性的东西。

Creativity is a way of interacting with the world or combining or recombining things in the world in a way that appears novel to us and to other people.

创造力是一种与世界互动的方式，或者以一种对我们和其他人来说新颖的方式组合或重新组合世界上的事物的方式。

My example of a fish tank with wings on it is novel, but frankly, it's not very creative and it's not very interesting.

我举的带翅膀的鱼缸的例子很新颖，但坦白说，它不是很有创意，也不是很有趣。

It doesn't reveal anything new to us.

它没有向我们透露任何新​​内容。

Sure, they're flying fish, although they just kind of jump far.

当然，它们是飞鱼，尽管它们只是跳得很远。

They don't really fly.

它们并不会真正飞翔。

And as a consequence, putting wings on a fish tank could be used as a metaphor for the fact that fish don't fly, but you already knew and I already knew that fish don't fly.

因此，在鱼缸上装上翅膀可以用来比喻鱼不会飞，但你已经知道，我也已经知道鱼不会飞。

And so there's nothing novel revealed to us about the world except something we already knew.

因此，除了我们已经知道的事情之外，关于世界并没有向我们揭示任何新奇的东西。

Now, creative acts, on the other hand, of course, involve novel combinations of existing rule sets.

另一方面，现在的创造性行为当然涉及现有规则集的新颖组合。

That could be different combinations of music or colors or shapes or technology, et cetera.

这可能是音乐、颜色、形状或技术等的不同组合。

But it does so in a way that tells us something fundamental and different.

但它以一种方式告诉我们一些基本的、不同的东西。

Let me give an example of a few truly creative artistic acts, and I'll do that in the domain of visual arts, but of course there are many examples that could come from music or from other domains, sport, et cetera.

让我举一个真正有创意的艺术行为的例子，我将在视觉艺术领域这样做，但当然有很多例子可能来自音乐或其他领域，体育等。

The examples I'll give, rather than a fish tank with wings, are, for instance, the comparison between a drawing or a very accurate painting of a face, an Escher painting, and a Banksy.

我将给出的例子不是带翅膀的鱼缸，而是一幅画或一幅非常精确的脸部绘画、埃舍尔的画作和班克斯的画作之间的比较。

Okay, if you don't know what those are, I'll explain.

好吧，如果你不知道这些是什么，我会解释一下。

First of all, let's talk about an accurate representation of a face.

首先，我们来谈谈人脸的准确表示。

If I were to sit you down or if you were to send me a photograph and then I were to paint or draw a picture of your face in a way that faithfully represented the position and shape of your nose relative to the eyes, maybe a curl of the lip, maybe a few hairs of your eyebrows in a particular way that really captured you accurately, I think most people would say, okay, it's accurate.

如果我让你坐下，或者你给我发一张照片，然后我用一种真实地再现你的鼻子相对于眼睛的位置和形状的方式画出你的脸，也许是一卷嘴唇，也许是你的几根眉毛，以一种真正准确地捕捉到你的特定方式，我想大多数人会说，好吧，这是准确的。

It looks a lot like the photograph or the person.

它看起来很像照片或人。

And on the one hand, while that could be interesting, it's not particularly creative because it faithfully represents what's already there.

一方面，虽然这可能很有趣，但它并不是特别有创意，因为它忠实地代表了已经存在的东西。

In contrast, a painting or a picture like an Escher, and for those of you that aren't familiar with Eschers, involves a lot of repeating patterns.

相比之下，对于那些不熟悉埃舍尔的人来说，像埃舍尔这样的绘画或图片涉及很多重复的图案。

So for instance, a bird image that's repeated over and over and over and over again, sometimes in a partially overlapping manner, and perhaps a building that's repeated over and over and over again, or stones repeated over and over again, or staircases over and over again.

举例来说，一张鸟的图像被一遍又一遍地重复，有时以部分重叠的方式重复，也许一座建筑物被一遍又一遍地重复，或者一遍又一遍地重复石头，或者一遍又一遍地重复楼梯。

Eschers capture elements from the outside world and faithfully represent them, but faithfully represent them over and over and over again, which is not typically seen in the natural world.

埃舍尔捕捉外部世界的元素并忠实地表现它们，但一次又一次地忠实地表现它们，这在自然世界中是不常见的。

In fact, most of what our visual system does is to eliminate repetitive patterns when we see them.

事实上，我们的视觉系统所做的大部分工作就是在看到重复模式时消除它们。

In fact, most of what our visual system does is try and make us blind to repetitive patterns in our visual environment and only allow us to see things that are unusual in that visual environment.

事实上，我们的视觉系统所做的大部分工作就是试图让我们对视觉环境中的重复模式视而不见，只让我们看到视觉环境中不寻常的事物。

Now, this is especially true at visual scales.

现在，在视觉尺度上尤其如此。

What I mean by that is if you were to go to the beach and lie on your towel and look down at the sand, you would start to notice that the sand is a very, very repetitive pattern.

我的意思是，如果你去海滩，躺在毛巾上，低头看着沙子，你会开始注意到沙子是一个非常非常重复的图案。

So at very small scales, and in particular at molecular scales, when you get down to the level of atoms and so forth, everything is repetitive.

因此，在非常小的尺度上，特别是在分子尺度上，当你深入到原子等水平时，一切都是重复的。

It's the same thing as just reproduced in different combinations over and over again.

这与一遍又一遍地以不同的组合再现相同的事情一样。

But as we move through our world, typically we're not looking down at pebbles on the ground or little grains of sand, or the pattern of leaves in a particular clover or something of that sort.

但当我们在世界中行走时，通常我们不会低头看地面上的鹅卵石或小沙粒，或特定三叶草的叶子图案或类似的东西。

Most of the time we're looking out on landscapes or at people's faces, et cetera.

大多数时候我们都在观察风景或人的面孔等等。

And very seldom do we see highly repetitive patterns at that scale.

我们很少看到这种规模的高度重复的模式。

So what Eschers do is they essentially reveal to us a fundamental feature about the way that our visual system works, which is that repetitive patterns tend to become noise in our visual system.

因此，埃舍尔所做的是，他们本质上向我们揭示了视觉系统工作方式的一个基本特征，即重复的模式往往会成为我们视觉系统中的噪音。

That is, our brain encodes repetition as things not to be interested in, and the things that stand out against that repetition as the things to be interested in, so-called signal to noise.

也就是说，我们的大脑将重复编码为不感兴趣的事物，而将与重复相对立的事物编码为感兴趣的事物，即所谓的信噪比。

What Eschers do is they invert the relationship between signal and noise, and they make the repetitive patterns the signal, and the unusual patterns the noise.

埃舍尔所做的就是颠倒信号和噪声之间的关系，将重复的模式视为信号，将不寻常的模式视为噪声。

In fact, in every Escher, there are unusual patterns, and those completely disappear to us.

事实上，在每一幅埃舍尔的​​作品中，都有不寻常的模式，而这些模式对我们来说完全消失了。

Now when you look at an Escher, what you probably see and what I see are just a bunch of birds repeated over and over again, or buildings or staircases repeated over and over again.

现在当你看埃舍尔的作品时，你看到的和我看到的可能只是一群一遍又一遍重复的鸟，或者一遍又一遍重复的建筑物或楼梯。

And you may like Eschers and you may not.

你可能喜欢埃舍尔，也可能不喜欢。

That's not the point.

这不是重点。

Today we're not talking about taste in particular creative acts.

今天我们谈论的不是特定创意行为中的品味。

What we're trying to identify here are the rules and mechanisms of what constitutes something creative and why it's creative.

我们在这里试图确定的是创造性事物的构成规则和机制以及它为何具有创造性。

And the key element here is that what's revealed by an Escher through these repetition patterns is an inversion of the way that our brain normally encodes visual images, and therefore the rule that repetition is suppressed in our visual system and that unusual visual features are revealed to us.

这里的关键要素是，埃舍尔通过这些重复模式揭示的是我们大脑通常编码视觉图像的方式的反转，因此，重复在我们的视觉系统中被抑制，不寻常的视觉特征被揭示给我们。

That rule is what pops out to us when we look at an Escher.

当我们观看埃舍尔的作品时，我们就会想到这一规则。

Now when I say pops out, I don't mean that you look at an Escher and go, "Oh, normally I don't see repetition.

现在，当我说弹出时，我并不是说你看着埃舍尔的作品然后说：“哦，通常我看不到重复。

Normally I see the unusual stuff," et cetera.

通常我会看到不寻常的东西，”等等。

But there seems to be something about truly creative acts that capture the attention and sometimes the delight of many, many people, is that they reveal a fundamental rule about how the brain or the world work.

但真正的创造性行为似乎能吸引很多人的注意力，有时甚至让他们感到高兴，那就是它们揭示了大脑或世界如何运作的基本规则。

Let me give you a different example, also from the visual art world.

让我给你举一个不同的例子，同样来自视觉艺术界。

Let me give you the example of Banksy.

让我举班克斯的例子。

Banksy is an artist that many of you are probably familiar with and probably some of you are not familiar with.

班克斯是一位你们许多人可能熟悉但也可能有些人不熟悉的艺术家。

So for those of you that are not familiar with Banksy, Banksy is an artist that most often does two-dimensional artwork, so these would be stencils or paintings or drawings, like many artists, and does them in an urban landscape, an actual city or suburban landscape.

因此，对于那些不熟悉班克斯的人来说，班克斯是一位最常创作二维艺术作品的艺术家，因此这些作品将是模板、绘画或图画，就像许多艺术家一样，并且在城市景观、实际城市或郊区景观中进行创作。

That is, he draws our stencils or graffitis in a very cryptic way, I should say.

也就是说，我应该说，他以一种非常神秘的方式绘制了我们的模板或涂鸦。

No one really knows who Banksy is or when he does his art.

没有人真正知道班克斯是谁，也不知道他何时创作艺术。

He just reveals his art by putting it up.

他只是通过把它放出来来展示他的艺术。

But he does this in the context of cities and on three-dimensional objects.

但他是在城市和三维物体的背景下做到这一点的。

So a good example would be He will stencil next to a phone booth, a police officer, or he will graffiti next to an actual fire hydrant, a dog lifting its leg to urinate on that fire hydrant.

一个很好的例子是他会在电话亭、警察旁边涂鸦，或者他会在一个真正的消防栓旁边涂鸦，一只狗抬起腿在消防栓上小便。

Now, what's interesting about Banksy's is not simply the fact that he puts two-dimensional art onto three-dimensional surfaces in the urban and suburban landscape, because if you think about it, that's been done many, many times before.

现在，班克斯的有趣之处不仅仅是他将二维艺术置于城市和郊区景观的三维表面上，因为如果你仔细想想，你会发现这样的事情以前已经做过很多很多次了。

All graffiti is that.

所有的涂鸦都是这样的。

All city art and murals is that.

所有的城市艺术和壁画都是如此。

So what's unique about Banksy?

那么班克斯有什么独特之处呢？

What's unique about Banksy, or I should say Banksy's, the actual art, is that he combines two-dimensional art with a three-dimensional landscape in a way that the concept pops out at you.

班克斯的独特之处，或者我应该说班克斯真正的艺术，是他将二维艺术与三维景观结合在一起，以一种让你突然想到的方式。

What do I mean by that?

我这么说是什么意思？

Well, in the case of the dog lifting its leg to urinate on the fire hydrant, that's a scene that most people, and in fact, most children are familiar with from cartoons or from our basic understanding of the stereotype of dogs.

嗯，就狗抬起腿在消防栓上小便的场景来说，这是大多数人，事实上，大多数孩子都从卡通片或我们对狗的刻板印象的基本理解中熟悉的场景。

And I must tell you, having owned a male dog, a bulldog, Costello, for many years, hydrants were a particular target for Costello.

我必须告诉你，科斯特洛养了一只公狗，一只斗牛犬，多年来，消防栓是科斯特洛的特别目标。

Of course, everything was a particular target for Costello urinating outdoors.

当然，一切都是科斯特洛在户外小便的特定目标。

Nonetheless, he liked to pee on fire hydrants.

尽管如此，他还是喜欢在消防栓上撒尿。

That itself is not interesting.

这本身并不有趣。

Seeing a photograph of a dog raising its leg to pee on a fire hydrant is not interesting.

看到一张狗抬起腿在消防栓上撒尿的照片并不有趣。

Seeing a painting of that isn't interesting.

看到这样的画并不有趣。

Seeing an actual dog urinating on a fire hydrant isn't interesting.

看到一只真正的狗在消防栓上小便并不有趣。

In fact, seeing a painting in two dimensions of a dog raising its leg to, of course, it can't actually urinate, but give you the impression that it would urinate on that fire hydrant isn't particularly interesting, except for the fact that it reveals to us something fundamental, which is that we tend to pair visual relationships between different objects that share a common theme, and then the theme tends to pop out at us.

事实上，看到一幅狗抬起腿的二维绘画，当然，它实际上并不能小便，但给你它会在消防栓上小便的印象并不是特别有趣，除了它向我们揭示了一些基本的事实，即我们倾向于将具有共同主题的不同物体之间的视觉关系配对，然后主题往往会突然出现在我们面前。

So for instance, the dog raising its leg next to a fire hydrant, even if the dog is drawn in two dimensions and the fire hydrant is in three dimensions, allows the concept of dog and fire hydrant to emerge or pop out at us, which reveals to us something fundamental about how our brain works, which is that our brain encodes concepts and entire stories as symbols of interaction between different objects.

例如，狗在消防栓旁边抬起腿，即使狗是二维绘制的，而消防栓是三维绘制的，也让狗和消防栓的概念出现在我们面前，这向我们揭示了我们大脑如何工作的一些基本知识，即我们的大脑将概念和整个故事编码为不同物体之间相互作用的符号。

Let me give you a different example just to make sure that this hits home.

让我给你举一个不同的例子，以确保这一点能够切中要害。

One of Banksy's more famous paintings is a rather politically charged one, which is of a girl holding a bouquet of balloons, and this two-dimensional drawing was put onto the West Wall, dividing territories in the Middle East.

班克斯最著名的画作之一是一幅颇具政治色彩的画作，画中一个女孩拿着一束气球，这幅二维画被放在西墙上，划分了中东的领土。

A very controversial issue.

一个非常有争议的问题。

The controversies of that issue are not what I want to get into, but I don't think anyone would doubt that it is a controversial issue.

这个问题的争议不是我想讨论的，但我认为没有人会怀疑这是一个有争议的问题。

The two-dimensional drawing of the girl with the balloons on the actual wall turns out to be quite interesting as an art piece because what it reveals to us is the entire controversy around the presence of that wall and the desire for certain people to breach that wall and the desire for other people to insist that that wall not be breached for whatever reason.

实际墙上挂着气球的女孩的二维绘画作为一件艺术品非常有趣，因为它向我们揭示的是围绕那堵墙的存在的整个争议，以及某些人打破那堵墙的愿望，以及其他人坚持不以任何理由打破那堵墙的愿望。

Again, this is not about the particular controversy.

再次强调，这与具体争议无关。

The point is that a two-dimensional image combined with a three-dimensional structure allows the purpose of that three-dimensional structure and the controversy around that three-dimensional structure to pop out at us in a way that if, for instance, we had just seen a photograph of somebody next to that wall or with a ladder, or if we'd just seen a drawing of a girl holding a bouquet of balloons on a drawing of that wall to not emerge.

关键是，二维图像与三维结构相结合，使得三维结构的目的以及围绕三维结构的争议以某种方式向我们突然显现出来，例如，如果我们刚刚看到那堵墙旁边或拿着梯子的人的照片，或者如果我们刚刚看到那堵墙的图画上有一个女孩拿着一束气球的图画，那么我们就不会出现。

In other words, it captures two fundamental features of the visual system, our ability to encode things in two dimensions and understand symbols, and our ability to understand things in three dimensions, and in particular, the wall as a three-dimensional object is really interesting because it's an actual physical barrier.

换句话说，它捕捉了视觉系统的两个基本特征，我们对二维事物进行编码和理解符号的能力，以及我们在三维空间中理解事物的能力，特别是，墙作为三维物体非常有趣，因为它是一个实际的物理屏障。

So showing it as the actual physical barrier that it is in real space, in three dimensions, turns out to allow the interaction between those two things, the concept, the controversy, to pop out at us and make us think about that particular controversy and perhaps where we each individually stand on that controversy.

因此，将其展示为真实空间中的实际物理障碍，在三个维度中，结果是允许这两件事之间的相互作用，概念，争议，突然出现在我们面前，让我们思考那个特定的争议，也许我们每个人在这个争议中的立场。

Now, there are many examples of what I just gave in the visual domain.

现在，我刚才在视觉领域给出了很多例子。

For instance, Rothkos, which are just color on canvas, are a particularly interesting source of information about the way that the brain encodes color.

例如，罗斯科斯（Rothkos）只是画布上的颜色，是有关大脑编码颜色方式的特别有趣的信息来源。

Later I'll fill in exactly what that information is.

稍后我将准确填写该信息是什么。

You may like Rothkos, you may not, but I'll tell you one thing.

你可能喜欢罗斯科，也可能不喜欢，但我会告诉你一件事。

When you look at a Rothko, you are seeing colors in a very different way than you would ever see colors in any other context.

当您观看罗斯科的作品时，您会以一种与在任何其他环境中看到的颜色截然不同的方式看到颜色。

The fact that they don't have a frame, typically, and the fact that there's no white canvas allows the colors that you see to be novel hues of those colors that you will not see in any other context, and in doing so, reveals to you what your brain does in order to understand and extract color.

事实上，它们通常没有框架，而且没有白色画布，这使得您看到的颜色成为您在任何其他环境中不会看到的新颖色调，并通过这样做，向您揭示您的大脑如何理解和提取颜色。

Now, in the context of music, for instance, you will sometimes hear a street musician play a song, maybe a Bob Dylan song or a Led Zeppelin song or a Pink Floyd song, pretty closely, pretty accurately to the way that song is played.

现在，例如，在音乐背景下，您有时会听到街头音乐家演奏一首歌曲，可能是鲍勃·迪伦的歌曲、齐柏林飞艇的歌曲或平克·弗洛伊德的歌曲，与歌曲的播放方式非常接近、非常准确。

But of course, that's not creative.

但当然，这不是创意。

That's just like the photograph or the accurate portrait of somebody's face.

这就像照片或某人脸部的准确肖像一样。

Or you may hear an acoustic version of what's normally an electric guitar song or electrical song or vice versa.

或者您可能会听到通常是电吉他歌曲或电子歌曲的原声版本，反之亦然。

Somewhat creative, sometimes sounds even better than the original, but not particularly creative.

有点创意，有时听起来甚至比原版更好，但不是特别有创意。

However, each and every one of us has a particular taste in music.

然而，我们每个人对音乐都有独特的品味。

Maybe it's classical, maybe it's rock, maybe it's punk, maybe it's hip-hop.

也许是古典，也许是摇滚，也许是朋克，也许是嘻哈。

Within each of those genres, I think all of us are familiar with hearing something for the first time and maybe even every time, and there's something about the combination of the words and the music, or sometimes just the music or just the words, that allows some feature of it to pop out at us as particularly exciting.

在每一种类型中，我想我们所有人都熟悉第一次甚至每次听到某些东西，并且有一些关于单词和音乐的组合，或者有时只是音乐或只是单词，这使得它的某些特征突然出现在我们身上特别令人兴奋。

And when we feel that excitement and we feel that it's really novel, it's different than what we've heard before, I assure you what it's revealing to you is the way that your auditory system, and often your auditory and your emotional system, encodes information that you hear.

当我们感到兴奋，我们觉得它真的很新颖，它与我们以前听到的不同时，我向你保证，它向你揭示的是你的听觉系统，通常是你的听觉和情感系统，对你听到的信息进行编码的方式。

And again, the rule that it's revealing is not splayed out for you.

再说一次，它的揭示规则并不适合你。

For instance, it's not told to you, "Oh, this is the way you normally hear, and now you're hearing things differently." Sometimes it's the change in, for instance, in the way that words are accented or the way that sentences are constructed.

例如，它不会告诉你，“哦，这是你通常听到的方式，而现在你听到的东西不同了。”有时是单词重音方式或句子构造方式等方面的变化。

This often you'll hear in hip-hop, the way that Sentences are constructed and can be divided up not as normal declarative sentences the way that they're typically written, but the way that sentences are chopped up and fractured reveals to us new meaning, and in fact, enhanced meaning about particular words that we wouldn't see if it was written out as a paragraph and then sung as a script that would be the same as the one we would read.

你经常会在嘻哈音乐中听到这种说法，句子的构建方式和分割方式并不像通常编写的普通陈述句那样，但句子被切碎和断裂的方式向我们揭示了新的含义，事实上，增强了特定单词的含义，如果它被写成一个段落，然后作为一个与我们读到的脚本相同的剧本来演唱，我们就看不到这些含义。

Again, the point is that what is exciting and novel to you is just the way that you hear it, but it's exciting and novel to you because there are circuits within the brain that when we hear or see or feel or experience known elements in new ways that are truly creative, the way that those neural circuits function is changed.

再说一次，重点是，对你来说令人兴奋和新颖的只是你听到它的方式，但它对你来说令人兴奋和新颖，因为大脑中有一些回路，当我们以真正有创意的新方式听到、看到、感觉或体验已知元素时，这些神经回路的运作方式就会改变。

And when neural circuits change the way that they function simply by way of what comes into our eyes, our ears, and the way that we experience our feelings, there is the release of chemicals, including the release of the chemical dopamine and other neuromodulators as well, that make us feel both surprised, delighted, and this is very key, excited in anticipation that we might see it again.

当神经回路仅仅通过进入我们的眼睛、耳朵和我们体验感受的方式来改变它们的运作方式时，就会释放化学物质，包括化学物质多巴胺和其他神经调节剂的释放，这让我们感到惊讶、高兴，这是非常关键的，我们兴奋地期待着我们可能再次看到它。

So with the understanding in mind that true creativity involves the novel combination of some elements, could be notes of music, could be numbers, could be visual elements like lines or colors, could be physical movements, et cetera, but novel combinations of some things that reveal to us something fundamental about the way that our brain and/or the world work.

因此，要记住，真正的创造力涉及某些元素的新颖组合，可以是音乐音符，可以是数字，可以是线条或颜色等视觉元素，可以是身体运动等等，但某些事物的新颖组合可以向我们揭示有关我们的大脑和/或世界工作方式的一些基本知识。

And of course, as I mentioned before, that fundamental thing may or may not be consciously accessible to us.

当然，正如我之前提到的，我们可能有意识地理解这一基本事物，也可能无法理解。

We may not know what exactly it is that's novel to us, but it feels novel and it feels true.

我们可能不知道到底什么对我们来说是新奇的，但它感觉新奇而且感觉真实。

Well, with that understanding in mind, we therefore can ask, what are the underlying principles and neural circuits that underlie the creative process?

好吧，考虑到这一点，我们可以问，构成创作过程的基本原则和神经回路是什么？

And the word process here is especially important.

而这里的文字处理尤为重要。

In fact, if there's one thing I'd really like to impress on everybody, is that when thinking about biology, it's almost always better to think about verbs as opposed to nouns.

事实上，如果有一件事我真的想让每个人都印象深刻的话，那就是在思考生物学时，考虑动词几乎总是比考虑名词更好。

So rather than think of creativity as a noun or somebody being creative as an adjective, think about the verb creativity.

因此，不要将创造力视为名词或将某人的创造力视为形容词，而应考虑动词创造力。

That is, what are the steps required, and therefore, what are the cells and circuits and thoughts, et cetera, required in order to be creative.

也就是说，需要什么步骤，因此，为了发挥创造力，需要什么细胞、电路和思想等等。

This element of thinking about verbs then allows us to say, okay, what are the various steps in coming up with a creative idea, in testing a creative idea, and then implementing that creative idea.

思考动词的这个元素让我们可以说，好吧，提出一个创意、测试一个创意、然后实施这个创意的各个步骤是什么。

And in doing so, we find, based on the scientific literature, that there are basically three major networks within the brain, each of which is responsible for each of the three steps to arrive at something truly creative.

在此过程中，根据科学文献，我们发现大脑内基本上存在三个主要网络，每个网络负责实现真正创造性的三个步骤中的每一个。

The first neural circuit involved in creativity is the so-called executive network.

与创造力相关的第一个神经回路是所谓的执行网络。

This is kind of a goofy name because the neural circuits that I'm about to describe do a bunch of other things as well, but they certainly control what are called executive functions.

这是一个有点愚蠢的名字，因为我将要描述的神经回路也做很多其他事情，但它们确实控制着所谓的执行功能。

Executive functions are functions that you and I both have, which is our ability to govern our thinking and our behavior in very deliberate ways.

执行功能是你我都拥有的功能，即我们以非常审慎的方式管理我们的思维和行为的能力。

And that is largely accomplished through the use of the neural circuitry that sits right behind the forebrain, the so-called prefrontal cortex.

这主要是通过使用位于前脑正后方的神经回路（即所谓的前额皮质）来实现的。

Now, the prefrontal cortex involves many different sub-regions.

现在，前额皮质涉及许多不同的子区域。

It has a bunch of different parts, just like any country has different states, et cetera, and provinces.

它有很多不同的部分，就像任何国家都有不同的州等和省份一样。

Executive function involves the prefrontal cortex and some other neural structures.

执行功能涉及前额皮质和其他一些神经结构。

But for sake of this discussion, executive function and the prefrontal cortex are mainly responsible for suppressing action.

但就本次讨论而言，执行功能和前额叶皮层主要负责抑制行为。

That is, for eliminating choices among the infinite number of choices that exist, for instance, of what colors to combine on a painting, or what lines to draw, or what notes to play, or what movements to make in a sports endeavor, or what numbers to include in a mathematics endeavor, or what words and letters and syllables and sentences to include in writing a creative passage.

也就是说，为了消除存在的无数选择中的选择，例如，在绘画上组合什么颜色，或者画什么线条，或者演奏什么音符，或者在体育运动中做出什么动作，或者在数学运动中包含哪些数字，或者在撰写创意文章时包含哪些单词、字母、音节和句子。

The second network is the so-called default mode network.

第二个网络是所谓的默认模式网络。

There's a lot of discussion nowadays about the default mode network as it relates to consciousness and meditation, et cetera.

现在有很多关于默认模式网络的讨论，因为它与意识和冥想等相关。

The default mode network does many different things, but in the context of our discussion about creativity, the default mode network is really the network that starts being engaged when you close your eyes and start paying attention to what's going on in terms of your thinking as opposed to the sensory outside world.

默认模式网络做了很多不同的事情，但在我们讨论创造力的背景下，默认模式网络实际上是当你闭上眼睛并开始关注你的思维而不是感官外部世界时开始参与的网络。

And the default mode network is especially important for what's called spontaneous imagination.

默认模式网络对于所谓的自发想象力尤其重要。

Now, spontaneous imagination is something that you can try at any moment.

现在，自发的想象力是你随时可以尝试的。

If you were to close your eyes and to try and not pay attention to the sounds around you, but even if you do, to just pay attention to whatever thoughts or feelings emerge when your eyes are closed.

如果你闭上眼睛，试着不去注意周围的声音，但即使你这样做了，也要注意闭上眼睛时出现的任何想法或感觉。

Okay?

好的？

By closing your eyes and shutting yourself off to the outside sensory world, you start to engage much more of your brain machinery dedicated towards what's going on inside you, so-called interoception, but also what you're thinking about your thinking, whether or not your thoughts are complete or incomplete, whether or not they are fragmentary in a way that goes from one thought to another distantly in the past or present to future, et cetera.

通过闭上眼睛，将自己与外界的感官世界隔绝，你开始更多地使用大脑机制来处理你内心发生的事情，即所谓的内感受，以及你正在思考的事情，无论你的想法是完整的还是不完整的，无论它们是否以一种从一个想法到另一个遥远的过去或现在到未来的方式碎片化，等等。

Depending on time of day, how well-rested you are, how stressed you are, how happy you are, the default mode network will take you through a journey of different types of thoughts, different types of feelings, et cetera.

根据一天中的不同时间、您休息得有多好、压力有多大、您有多快乐，默认模式网络将带您经历不同类型的想法、不同类型的感受等的旅程。

The specific types of thoughts and feelings are not as interesting as the fact that when you close your eyes, you're essentially engaging this default mode network, which is essentially the network associated with imagination, and imagination based on elements that exist only within your head, that is within your brain, okay?

特定类型的想法和感受并不那么有趣，因为当你闭上眼睛时，你本质上正在参与这个默认模式网络，它本质上是与想象力相关的网络，而想象力基于只存在于你的头脑中的元素，即在你的大脑中，好吗？

And therefore, must rely on memory of previous experiences.

因此，必须依靠对以前经历的记忆。

As soon as you close your eyes, you are shutting yourself off from the sensory world.

一旦你闭上眼睛，你就将自己与感官世界隔绝了。

So by definition, you can no longer be bringing in novel experiences in that moment.

因此，根据定义，您在那一刻无法再带来新奇的体验。

You're relying on your library of existing experiences and your memory of those in order to imagine new things.

你依靠现有经验库和对这些经验的记忆来想象新事物。

And you're doing this in a very free associative way.

你是以一种非常自由联想的方式来做这件事的。

You're not trying to imagine new things.

你并不是在尝试想象新事物。

It's just whatever geysers to the surface.

这只是地表的任何间歇泉。

Okay, so we've got the executive network, which is involved in suppressing particular thoughts or actions.

好的，我们已经有了执行网络，它参与抑制特定的想法或行为。

We have the default mode network Which is involved in imagination.

我们有默认模式的网络，这涉及到想象。

And the default mode network, I should mention, also involves a sub-region of the prefrontal cortex.

我应该提到的是，默认模式网络还涉及前额皮质的一个子区域。

It's called the medial prefrontal cortex, but other brain regions as well.

它被称为内侧前额叶皮层，但其他大脑区域也是如此。

And then the final element within the circuits underlying creativity is the so-called salience network.

创造力背后的回路中的最后一个元素是所谓的显着网络。

The salience network is a network of brain regions that involves areas such as the insula, which actually has a complete map of your body surface, as well as some information mapped there about what's going on in the outside world and how those combine with what's going on in your internal landscape, that is, within your body.

显着网络是一个大脑区域网络，涉及脑岛等区域，它实际上拥有您身体表面的完整地图，以及映射在那里的一些信息，这些信息涉及外部世界正在发生的事情以及这些信息如何与您的内部环境（即您的身体内部）发生的事情相结合。

Also, a brain region called the ACC or, excuse me, anterior cingulate cortex, and the amygdala.

另外，还有一个称为 ACC 或前扣带皮层和杏仁核的大脑区域。

So a lot of information is mapped within the salience network about how we feel and how we feel in relation to things that are happening around us and within us.

因此，很多信息都映射在显着网络中，这些信息涉及我们的感受以及我们对周围和我们内部发生的事情的感受。

And the salience network has one main job, which is to pay attention to what's most interesting, either in the world or inside us, in terms of feelings or experiences.

显着网络有一项主要工作，那就是关注世界上或我们内心最有趣的感受或经历。

Okay?

好的？

So we've got three networks.

所以我们有三个网络。

Executive network, which is there to suppress choices in terms of actions we could take but decide not to, or things we could think about but choose not to or try not to.

执行网络，它的作用是压制我们可以采取但决定不采取的行动，或者我们可以考虑但选择不或尝试不采取的事情的选择。

The default mode network, which is basically the catalog or library of previous experiences that we have available to us that would act as sort of the paints on a palette or the possible ingredients that could go into a recipe.

默认模式网络，基本上是我们可以使用的先前经验的目录或库，可以充当调色板上的颜料或可以进入配方的可能成分。

All of that has to, again, arise from previous experience, right?

所有这些都必须再次来自以前的经验，对吗？

We can't close our eyes and suddenly be able to access all the melodies that we've never heard before or all our ideas and concepts and knowledge about music if we don't have musical understanding or visual understanding.

如果我们没有音乐理解或视觉理解，我们就无法闭上眼睛突然能够访问我们以前从未听过的所有旋律或所有关于音乐的想法、概念和知识。

So we're really drawing up the library, and that library tends to be rather disorganized.

因此，我们实际上正在起草图书馆，而该图书馆往往相当杂乱。

It kind of swirls around.

它有点旋转。

It's not very structured unless we're actively trying to think about something.

除非我们积极尝试思考某些事情，否则它不是很有条理。

And then we have the salience network, which is the networks within the brain that decide or make choices about what's most interesting to pay attention to in a given moment.

然后我们有显着网络，它是大脑内的网络，决定或选择在特定时刻最值得关注的内容。

Okay?

好的？

So those three networks work together to create things.

所以这三个网络一起工作来创造事物。

And when I say create things, we again have to really underscore our definition of creativity.

当我说创造事物时，我们必须再次真正强调我们对创造力的定义。

Creativity is a rearrangement of existing elements into novel combinations that reveal something fundamental about how we or the world works and, this is very important, it tends to be things that are useful.

创造力是将现有元素重新排列成新颖的组合，揭示我们或世界如何运作的一些基本知识，这一点非常重要，它往往是有用的东西。

Now, they can merely be useful because they're entertaining or thrilling.

现在，它们之所以有用，只是因为它们很有趣或令人兴奋。

They can also have a particular utility or use in the world, like a piece of technology that is actually useful, like an app or a smartphone or a computer, actually has utility, or a vehicle.

它们还可以在世界上具有特定的效用或用途，例如一项实际上有用的技术，例如应用程序、智能手机或计算机，实际上具有效用或车辆。

There are creative acts that led to the formation of vehicles and computers, et cetera.

有一些创造性的行为导致了车辆和计算机等的形成。

But the point is that just merely coming up with novel combinations of things like wings on a fish tank, that's not creative, or it's not creative in any kind of meaningful way because it's simply not useful.

但关键是，仅仅想出一些新颖的组合，比如鱼缸上的翅膀，这不是创造性的，或者它以任何有意义的方式都不是创造性的，因为它根本没有用。

It doesn't reveal anything fundamental, new, or purposeful.

它没有揭示任何基本的、新的或有目的的东西。

It doesn't allow us to think about or interact with the world or ourselves in novel ways.

它不允许我们以新颖的方式思考世界或我们自己或与之互动。

Whereas things, people, actions, and ideas that are truly creative really change the way that we are able to access the world.

而真正有创意的事物、人、行动和想法确实改变了我们接触世界的方式。

They act as portals to the world and to ourselves.

它们是通往世界和我们自己的门户。

So now you have some idea about the brain areas and networks involved in creativity.

现在您对涉及创造力的大脑区域和网络有了一些了解。

But I want to be very clear that anytime we talk about mechanisms and brain areas, what's far more important than the names of those brain areas is an understanding of what they do.

但我想非常明确的是，每当我们谈论机制和大脑区域时，比这些大脑区域的名称更重要的是了解它们的作用。

So if you couldn't remember the anterior cingulate cortex or the fact that the prefrontal cortex is involved in executive function, et cetera, that's fine.

因此，如果您不记得前扣带皮层或前额叶皮层参与执行功能等事实，那也没关系。

It's less important that you know the names of things than you understand the action steps that those things take.

知道事物的名称并不重要，重要的是了解这些事物采取的行动步骤。

That is, the verb actions that those particular brain areas engage in order to arrive at a particular endpoint, and the endpoint we're talking about today is creativity.

也就是说，那些特定的大脑区域为了达到特定的终点而进行的动词动作，而我们今天讨论的终点就是创造力。

I want to discuss creativity in terms of what actually goes into being creative, and it turns out there are just two elements, and those two elements are now well understood from the perspective of psychology, and fortunately, the neuroscience well supports what the psychology says and vice versa.

我想从实际创造力的角度来讨论创造力，结果发现只有两个要素，这两个要素现在从心理学的角度得到了很好的理解，幸运的是，神经科学很好地支持了心理学的说法，反之亦然。

And those two elements that go into coming up with a creative idea and then implementing or developing that creative idea into something real that you and the rest of the world can experience are divergent thinking and convergent thinking.

提出一个创造性的想法，然后将该创造性的想法实施或发展成你和世界其他人可以体验到的真实的东西，这两个要素是发散思维和聚合思维。

And divergent thinking and convergent thinking are very straightforward to understand.

而发散思维和聚合思维是非常容易理解的。

Divergent thinking is taking some known object or event in the world or sport or concept, it could be running, it could be a musical note, it could be jumping, it could be a particular color on a piece of paper, and asking yourself, how many different things could that thing actually be?

发散思维是指世界上一些已知的物体或事件、运动或概念，它可以是跑步，它可以是一个音符，它可以是跳跃，它可以是一张纸上的特定颜色，然后问自己，这个东西实际上可能有多少种不同的东西？

And you might say, "Well, running is running," but let's use divergent thinking as a way to illustrate what divergent thinking is.

你可能会说，“好吧，跑步就是跑步”，但让我们用发散思维来说明什么是发散思维。

If I show you a picture of somebody running, I say, "What do you see?" And you say, "I see somebody running." And then I might give you a divergent thinking task, and these tasks are the same ones used in various experiments.

如果我给你看一张有人跑步的照片，我会说，“你看到了什么？”你说：“我看到有人在跑步。”然后我可能会给你一个发散思维任务，这些任务和各种实验中使用的任务是一样的。

And I'd say, "How many different things can you think about based on this picture that you see of somebody running?" Now, if you are able to engage divergent thinking, you could say, running to the store, running away from a lion, running towards somebody I love, or maybe you have a more elaborate imagination and you could say, running in front of a bus to grab a kid so the kid doesn't get hit by the bus, or running toward a concert because I'm so excited about the particular concert, and then it starts to spool into a story.

我会说，“根据你看到的某人跑步的照片，你能想到多少种不同的事情？”现在，如果你能够进行发散性思维，你可以说，跑到商店，逃离狮子，跑向我爱的人，或者也许你有更复杂的想象力，你可以说，跑到公共汽车前面抓住一个孩子，这样孩子就不会被公共汽车撞到，或者跑向音乐会，因为我对特定的音乐会感到非常兴奋，然后它开始变成一个故事。

In other words, divergent thinking involves taking one simple, what we would call in neuroscience or psychology, stimulus, one image or sound, et cetera, and trying to radiate out from that as many different divergent situations, properties, characteristics, events, things from that one specific element.

换句话说，发散性思维涉及采用一种简单的，我们在神经科学或心理学中所说的刺激，一种图像或声音等等，并试图从该特定元素中辐射出许多不同的不同情况、属性、特征、事件、事物。

So any divergent thinking task would involve exactly that.

因此，任何发散性思维任务都将涉及到这一点。

I'd show you pictures or play you sounds Or words, or notes, or describe to you events in history, and try and see how many things can radiate out from that into diverse, even distant types of concepts and pictures.

我会给你看图片，或者给你播放声音，或者文字，或者音符，或者向你描述历史上的事件，并尝试看看有多少东西可以从中辐射出不同的，甚至是遥远类型的概念和图片。

Okay, so that's divergent thinking.

好吧，这就是思维发散。

Divergent thinking is really the process that underlies idea generation, and the basis of divergent thinking is that more than one idea is correct.

发散思维实际上是想法产生的过程，发散思维的基础是多个想法是正确的。

In fact, the more ideas that you have about one thing, the better your divergent thinking.

事实上，你对一件事的想法越多，你的发散性思维就越好。

So if I were to give you three minutes to list off all the things you can think about related to this pen that I'm holding up, for those of you listening, I'm just holding up a pen in front of me, and you would just write them out or say them out over the next three minutes, that would be an example of divergent thinking.

所以，如果我给你们三分钟时间，列出你们能想到的与我举起的这支笔相关的所有事情，对于你们听的人来说，我只是在我面前举起一支笔，你们在接下来的三分钟内把它们写出来或说出来，这就是发散思维的一个例子。

However, if you just said black pen, red pen, white pen, green pen, et cetera, that's not very divergent thinking.

但是，如果你只是说黑笔、红笔、白笔、绿笔等等，那就不是很发散的思维了。

It's only divergent in the context of color space.

它仅在色彩空间的背景下有所不同。

And when I say space, that's just a kind of nerd speak for one particular domain of thinking.

当我说空间时，这只是一种书呆子对某个特定思维领域的说法。

Whereas if you said, "Red pen, white pen, essay, pen in a door to hold the door open so that someone can return to a building," and you started spooling off a story related to that and why that was important, well, there you go.

然而，如果你说，“红笔，白笔，论文，笔放在门上，让门保持打开状态，以便有人可以返回建筑物”，然后你开始编造一个与此相关的故事以及为什么这很重要，那么，就这样吧。

Divergent thinking is essentially taking one element and coming up with many answers.

发散思维本质上是采用一种元素并得出多种答案。

And in the context of divergent thinking, any answer goes, but as we'll soon learn, not every answer is interesting and relevant.

在发散思维的背景下，任何答案都可以，但我们很快就会了解到，并不是每个答案都是有趣且相关的。

That is, not every answer helps solve something or reveals something fundamental, and therefore not every divergent answer is truly creative.

也就是说，并非每个答案都有助于解决某些问题或揭示某些基本问题，因此并非每个不同的答案都是真正有创意的。

The other aspect of divergent thinking that's really important to understand is that the selection criteria are extremely vague and vast.

发散思维的另一个非常重要的方面是，选择标准极其模糊和广泛。

That is, there are no constraints on what you come up with.

也就是说，您的想法不受任何限制。

So if I hold up this pen and you say, "Orangutan," that's a perfectly valid divergent idea from this pen because you thought of it and it's distantly related.

因此，如果我举起这支笔，而你说“猩猩”，那么这就是与这支笔完全不同的想法，因为你想到了它，并且它有很远的相关性。

However, we have to remember our earlier rule.

然而，我们必须记住我们之前的规则。

If black pen and orangutan are not linked up in our brain, in the observer's brain, in any kind of meaningful way, it's only interesting to you because you are the only one that understands the rule that underlies the link between this pen and orangutan.

如果黑笔和猩猩在我们的大脑中、在观察者的大脑中没有以任何一种有意义的方式联系起来，那么它只会对你感兴趣，因为你是唯一理解这支笔和猩猩之间联系背后的规则的人。

Whereas if you come up with something different that somehow tells me and everybody else something interesting about pens or orangutans, now that's a truly creative idea.

然而，如果你想出一些不同的东西，以某种方式告诉我和其他人一些关于钢笔或猩猩的有趣的事情，那么这就是一个真正有创意的想法。

Now I don't have such an example in mind, but later I'll give you some examples of how you can actually march down the path of divergent thinking and use that executive network to suppress certain options, to cross off certain answers.

现在我脑子里还没有这样的例子，但稍后我会给你一些例子，告诉你如何真正沿着发散思维的道路前进，并使用执行网络来压制某些选项，划掉某些答案。

Because again, any answer's valid, but not all valid answers are interesting or useful, and you can cross those off and arrive at the most interesting and truly creative answer.

因为同样，任何答案都是有效的，但并非所有有效答案都是有趣或有用的，您可以将它们划掉并得出最有趣和真正有创意的答案。

A couple more things about divergent thinking.

关于发散思维的更多事情。

Divergent thinking largely taps into the networks of the brain that are involved in mental flexibility.

发散性思维在很大程度上利用了涉及心理灵活性的大脑网络。

So this is a different aspect of our prefrontal cortexes, which is not based on executive function and our ability to reduce options, but rather areas of the prefrontal cortex that are available to generate multiple options and actually suppress context.

所以这是我们前额叶皮层的一个不同方面，它不是基于执行功能和我们减少选项的能力，而是基于前额叶皮层可用于生成多个选项并实际上抑制上下文的区域。

To forget that pens are just for writing, for instance, and that pens can do other things like hold a door open.

例如，忘记笔只能用于书写，而且笔还可以做其他事情，例如打开门。

It's really kind of an unusual use of a pen.

这确实是一种不寻常的笔使用方式。

Again, none of these examples that I'm giving are particularly interesting.

再说一次，我给出的这些例子都不是特别有趣。

They're just designed to get you to understand the underlying concept of divergent thinking.

它们只是为了让您理解发散思维的基本概念而设计的。

And then the last thing that I'd like you to know about divergent thinking is that divergent thinking involves a sort of exploration.

关于发散思维，我想让你知道的最后一件事是发散思维涉及一种探索。

It's a wandering through of ideas that you already had in your library, in your memory banks, about pens, and what pens could be related to, and what pens ought not to be related to.

这是对你在图书馆、记忆库中已有的关于笔的想法的漫游，以及哪些笔可以与什么相关，哪些笔不应该与相关。

So again, what's really important about creativity is that there has to be the basic building blocks already existing within us.

再说一遍，创造力真正重要的是我们体内必须已经存在基本的构建模块。

This is why it's so important to understand that if you are somebody who really seeks to be creative, you really do need to be somebody who forages for information, and structured information in particular, if you are to be creative.

这就是为什么理解这一点是如此重要：如果你是一个真正寻求创造力的人，那么如果你想具有创造力，你确实需要成为一个寻找信息，特别是结构化信息的人。

The architect simply can't come up with incredible drawings or plans for buildings without understanding how buildings are put together and the various rules that govern buildings.

如果不了解建筑物是如何组合在一起的以及管理建筑物的各种规则，建筑师根本无法拿出令人难以置信的建筑物图纸或计划。

In other words, you can't break rules that you don't understand.

换句话说，你不能违反你不理解的规则。

And I think in movies especially, we have this idea in mind of this limitless concept, or that we have these hidden geniuses that somehow have access to all the math knowledge without ever having done any formal math.

我认为尤其是在电影中，我们心中有这个无限概念的想法，或者我们有这些隐藏的天才，他们以某种方式能够获得所有数学知识，而无需进行任何正式的数学计算。

Actually, I was flying back from Texas recently, and "Good Will Hunting" was on somebody's screen.

事实上，我最近从德克萨斯州飞回来，某人的屏幕上出现了“善意狩猎”。

I don't tend to watch movies on the plane very often.

我不经常在飞机上看电影。

Sometimes, but not often.

有时，但不经常。

And I was remembering in that movie, you've got this math genius who is a janitor at MIT, et cetera, and apparently just has access to all this knowledge.

我记得在那部电影中，有一位数学天才，他是麻省理工学院等机构的看门人，显然可以访问所有这些知识。

It's a wonderful concept.

这是一个很棒的概念。

A very, I would say even exceedingly rare thing to occur in the world.

我想说，这是世界上发生的非常罕见的事情。

Sure, there are people who seem to have a natural talent for mathematics or for something else, but this idea that there are incredible geniuses among us that just spontaneously have so much knowledge, that's by far the exception rather than the rule, of course, and may not even actually exist.

当然，有些人似乎在数学或其他方面具有天生的天赋，但这种认为我们之中存在令人难以置信的天才，只是自发地拥有如此多的知识的想法，当然，这是例外而不是规则，甚至可能实际上并不存在。

I'm sure someone will put in the comments examples where this actually exists.

我确信有人会在评论中添加实际存在的示例。

More often than not, what you find is that people who have extreme virtuosity in a given area put many years into developing the basic substrates, the basic building blocks of whatever it is their craft happens to be where they demonstrate virtuosity.

通常情况下，你会发现，在某一特定领域拥有极高技艺的人花费多年时间来开发基本基材，无论他们的工艺是什么，其基本构建模块恰好是他们展示精湛技艺的地方。

So this is very important to understand.

所以理解这一点非常重要。

Nonetheless, divergent thinking is the critical element for initiating the creative process.

尽管如此，发散性思维是启动创意过程的关键要素。

Again, thinking about creativity as a verb.

再次，将创造力视为动词。

And divergent thinking involves taking some starting point, in this case a pen, and then radiating out from that in a fairly unconstrained, what biologists call a random walk, just kind of wandering through your thought space and memory space about what could be related to this pen.

发散性思维包括采取一些起点，在本例中是一支笔，然后以一种相当不受约束的方式从那里辐射出去，生物学家称之为随机游走，只是在你的思维空间和记忆空间中徘徊，寻找可能与这支笔相关的东西。

Now on the flip side of creativity is the implementation of specific combinations of things And testing those to see whether or not they are interesting, relevant, or delight us or other people, or scare us or other people, or thrill us or other people.

现在，创造力的另一面是实施特定的事物组合，并测试这些组合，看看它们是否有趣、相关，或者让我们或其他人感到高兴，或者吓到我们或其他人，或者让我们或其他人兴奋。

In other words, a testing of whether or not there's some fundamental rule to emerge.

换句话说，这是对是否存在一些基本规则的测试。

Now again, I'm going to repeat this many, many times throughout this episode, and I'm not going to apologize for that because I think it's so important to understand that creativity is not just novel combinations.

现在，我将在这一集中重复很多很多次，我不会为此道歉，因为我认为理解创造力不仅仅是新颖的组合非常重要。

They are novel combinations of things that reveal something fundamental and that often pop out to us, if not every time, certainly most of the time that we see that thing.

它们是事物的新颖组合，揭示了一些基本的东西，并且经常突然出现在我们面前，如果不是每次，当然是大多数时候我们看到那个东西。

It almost never seems to be the case that something truly creative dulls in its expression, and that's because what it's repeating to us over and over again is this fundamental rule that normally we can't see or hear or experience in the absence of this creative act.

真正有创造力的东西似乎从来不会在表达上变得迟钝，这是因为它一遍又一遍地向我们重复的是这个基本规则，如果没有这种创造性行为，我们通常无法看到、听到或体验到这一基本规则。

So the second part of creativity where things are tested and where truly creative elements are discovered is in convergent thinking, and convergent thinking is, as the name suggests, just the opposite of divergent thinking.

因此，创造力的第二部分是在聚合思维中进行测试和发现真正的创造性元素，而聚合思维，顾名思义，与发散思维正好相反。

Convergent thinking would be, for example, if I give you an image, or I tell you the following things.

例如，如果我给你一张图片，或者我告诉你以下事情，那么收敛思维就是这样的。

I say, "Wing, water, and engine." The concept that I happen to have in mind is that of a plane that can land on water.

我说：“机翼、水和发动机。”我想到的概念是一架可以在水上降落的飞机。

Most planes don't land on water, or are not intended to land on water.

大多数飞机不会在水上降落，或者不打算在水上降落。

One would hope that their plane doesn't land on water unless it's a plane designed to land on water.

人们希望他们的飞机不会降落在水上，除非它是一架设计用于降落在水上的飞机。

But in this case, a plane that can land on water is one of the very few answers that can combine wing, water, and engine.

但在这种情况下，能够在水上着陆的飞机是极少数能够将机翼、水和发动机结合在一起的答案之一。

I'm sure there are other answers.

我确信还有其他答案。

There are other convergent thinking modes that can take you to an answer that would be valid, but there are not many.

还有其他聚合思维模式可以带你找到有效的答案，但数量并不多。

And here, what's really most important is that I'm not asking you to spool out or to radiate out from these three things.

在这里，真正最重要的是，我并不是要求你从这三件事中摆脱出来或辐射出去。

Rather, I'm asking you to combine them in some way that makes sense in the real world.

相反，我要求您以某种在现实世界中有意义的方式将它们组合起来。

And indeed, there are planes that can land on water, and wing, water, and engine combine within those things.

事实上，有些飞机可以在水上降落，机翼、水和发动机都在这些东西中结合在一起。

They are fundamental features.

它们是基本特征。

They are, in fact, necessary but not sufficient for having a plane that can land on water.

事实上，对于拥有一架可以在水上降落的飞机来说，它们是必要的，但还不够。

Okay, so that's just one example of convergent thinking, and a convergent thinking task would involve you being given a list of two or three or maybe even five different things, and then for each of those two or three or five different things, as quickly as you can, to come up with a single answer that binds all of those in a real-world concept that obey the laws of nature or physics in some way.

好的，这只是聚合思维的一个例子，聚合思维任务将涉及给你列出两个或三个甚至五个不同的事物，然后对于这两个或三个或五个不同的事物中的每一个，尽快想出一个答案，将所有这些都绑定在一个现实世界的概念中，这些概念以某种方式遵守自然或物理定律。

For instance, you couldn't just come up with some answer that said, a bird that swallowed an engine and that happens to be a seabird.

例如，你不能只是想出一些答案，说一只鸟吞下了发动机，而那恰好是一只海鸟。

You could come up with that, but that actually is not something that happens or is very typical at all.

你可以想到这一点，但这实际上并没有发生，或者根本不是非常典型的事情。

And so it seems like a mishmash of things that are really just designed for you to try and accomplish an answer rather than something real, such as a plane that lands on water.

因此，它看起来像是一个混杂的东西，实际上只是为你尝试并完成一个答案而设计的，而不是真正的东西，例如降落在水上的飞机。

Okay?

好的？

The point here is that divergent thinking is one aspect of our cognition, of our thinking, and convergent thinking is a very distinct aspect of our cognition.

这里的要点是，发散思维是我们认知、思维的一个方面，而聚合思维是我们认知的一个非常独特的方面。

In fact, one of the critical requirements for convergent thinking is also to access our memory banks and our understanding about the outside world, just as it were with divergent thinking, but it requires more focus and more persistence.

事实上，聚合思维的关键要求之一也是访问我们的记忆库和我们对外部世界的理解，就像发散思维一样，但它需要更多的专注和更多的坚持。

In fact, if we were to come up with a key rule for divergent thinking, it would be, you almost want to have just enough focus to remember what the initial object or thing that was mentioned was, to keep that in mind, so that your answers don't become completely random.

事实上，如果我们要为发散性思维提出一条关键规则，那就是，你几乎想要有足够的注意力来记住最初提到的物体或事物是什么，并牢记在心，这样你的答案就不会变得完全随机。

But the more distant and everywhere in between that you can generate answers, that is, the things that are very close to pens, black pen, red pen, versus pen and doorstop, pen acting as a doorstop.

但是越远，越远，你就可以生成答案，也就是说，离笔非常近的东西，黑笔，红笔，与笔和门挡，笔充当门挡。

One is very close.

其中之一非常接近。

Red pen is very close to black pen.

红笔与黑笔非常接近。

Doorstop is pretty far from black pen.

门挡离黑笔很远。

So that's the idea, is that you want to explore and undergo a range of exploration of different ideas.

这就是想法，就是你想要探索并经历一系列不同想法的探索。

Whereas with convergent thinking, you're really trying to bind these things together.

而通过聚合思维，你实际上是在尝试将这些东西结合在一起。

And so the key element for convergent thinking is the aspect of persistence and focus.

所以聚合思维的关键要素是坚持和专注。

And that's why convergent thinking in many ways feels harder than divergent thinking.

这就是为什么聚合思维在很多方面都比发散思维更难的原因。

It feels like there's an answer, and I want to get the answer right, and I can't solve it.

感觉好像有答案了，想要得到正确的答案，却又解不出来。

It's a puzzle, and it's a puzzle that relies on very distinct brain circuits from divergent thinking.

这是一个谜题，而且是一个依赖于发散性思维的非常独特的大脑回路的谜题。

Which brain circuits?

哪些大脑回路？

Well, that's what we're going to describe next.

嗯，这就是我们接下来要描述的内容。

And again, this is not just going to be a list of different brain circuits with different names doing different things.

再说一次，这不仅仅是一个用不同名称做不同事情的不同大脑回路的列表。

That wouldn't be useful to you or to me.

这对你或我都没有用。

Rather, what you're about to learn is truly incredible.

相反，你将要学到的东西确实令人难以置信。

What it is, is we're going to talk about one single molecule, dopamine, which is a molecule most typically associated with motivation, and desire, and drive, and feelings of pleasure in some cases, but that actually resides within four different networks in the brain.

它是什么，我们要讨论的是一个单一的分子，多巴胺，它是一种最通常与动机、欲望、驱动力以及某些情况下的愉悦感相关的分子，但它实际上存在于大脑中的四个不同的网络中。

Today, we're going to talk about two of those networks.

今天，我们将讨论其中两个网络。

And dopamine acting in one network directly underlies divergent thinking, whereas dopamine in another brain network underlies convergent thinking.

在一个网络中起作用的多巴胺直接是发散思维的基础，而在另一个大脑网络中起作用的多巴胺是聚合思维的基础。

And if at this point in this episode, you're thinking, "Okay, when am I going to get the tools to understand creativity and how to be creative?"

如果在本集中的这一点上，您在想，“好吧，我什么时候才能获得理解创造力以及如何发挥创造力的工具？”

What I can assure you is that if you understand divergent thinking, which hopefully now you do, and you can understand what convergent thinking is, and you can understand that dopamine is responsible for both divergent thinking and convergent thinking, but through separate pathways.

我可以向你保证的是，如果你理解发散性思维（希望你现在已经明白了），你就能理解什么是聚合性思维，你就能理解多巴胺负责发散性思维和聚合性思维，但通过不同的途径。

Well, then, if you can understand how those two separate pathways work and how to engage them differentially, therein lie the tools that you can use both to explore ideas, in other words, find what it is that could be creative, and then systematically test each of those ideas for what is truly creative.

那么，如果你能理解这两种不同的途径是如何运作的，以及如何以不同的方式利用它们，那么你就可以使用这两种途径来探索想法，换句话说，找到什么是创造性的，然后系统地测试每一个想法，看看什么是真正的创造性。

That is, what meets the criteria for something that is novel and truly useful and informs us about something that we've never seen, heard, or felt before.

也就是说，什么东西符合新颖且真正有用的标准，并且告诉我们一些我们以前从未见过、听过或感觉到的东西。

Let's just take a moment to talk about the incredible molecule that is dopamine Many people are familiar with dopamine from the concept of "dopamine hits," which is popular language describing the feeling of pleasure that we get from pretty much anything that we like or that we continue to engage in repeatedly.

让我们花点时间来谈谈多巴胺这个令人难以置信的分子 许多人通过“多巴胺点击”的概念来熟悉多巴胺，这是一种流行的语言，描述我们从几乎任何我们喜欢的事情或我们不断重复参与的事情中获得的愉悦感。

So some people talk about the dopamine hit that they get from somebody attractive that they like texting them back, or the dopamine hit that they get from social media, or the dopamine hit that they get from sugar, or the dopamine hit that they get from this or from that.

因此，有些人谈论他们从喜欢回短信的有吸引力的人那里得到的多巴胺刺激，或者他们从社交媒体中得到的多巴胺刺激，或者他们从糖中获得的多巴胺刺激，或者他们从这个或那个中获得的多巴胺刺激。

To be honest, the concept of dopamine hits is not one that I favor because, in general, whenever people talk about dopamine hits, typically they're talking about activities such as social media, which dopamine may be involved at some level, but often it's the case that the behavior associated with that thing, in this case social media, is more of the compulsive nature rather than an active seeking of something with positive anticipation.

老实说，我不喜欢多巴胺的概念，因为一般来说，每当人们谈论多巴胺的时候，通常他们谈论的是社交媒体等活动，多巴胺可能在某种程度上参与其中，但通常情况下，与该事物相关的行为，在这种情况下是社交媒体，更多的是强迫性质，而不是积极寻求积极期待的东西。

And that's really what dopamine is about, at least in the context of one of its major functions in the brain.

这确实是多巴胺的意义所在，至少就其在大脑中的主要功能之一而言是如此。

Dopamine is really about motivation, and desire, and movement, and it makes sense why motivation, desire, and movement would be linked up through a common, in this case, neuromodulator or chemical like dopamine.

多巴胺实际上与动机、欲望和运动有关，这就是为什么动机、欲望和运动通过一种常见的神经调节剂或多巴胺等化学物质联系起来是有道理的。

Because throughout evolution, if we were excited for or motivated to pursue something, we had to move in order to get it, to obtain it.

因为在整个进化过程中，如果我们对某件事感到兴奋或有动力去追求某件事，我们就必须采取行动才能得到它，获得它。

And in general, we can frame dopamine under the umbrella of dopamine tends to be involved in neural circuits in the brain that are involved in processes that are taking us beyond the confines of our skin.

一般来说，我们可以将多巴胺置于多巴胺的保护伞之下，因为多巴胺往往参与大脑中的神经回路，这些神经回路参与了使我们超越皮肤界限的过程。

That is, that motivate us to go do something in terms of action in the world.

也就是说，它激励我们在世界上采取行动去做一些事情。

Now, that statement might seem distantly placed from a discussion about creativity, but as we'll learn a little bit later, one of the most useful tools for engaging creativity and becoming more creative is to think about action elements within a narrative.

现在，这个说法似乎与关于创造力的讨论相距甚远，但正如我们稍后将了解到的，激发创造力和变得更有创造力的最有用的工具之一是思考叙述中的动作元素。

That is, things that we and others can do in order to discover new rules through actual movement.

也就是说，我们和其他人可以做的事情，以便通过实际运动发现新规则。

That's a little bit cryptic.

这有点神秘。

Forgive me, but I promise I'll return to it later and I will make it crystal clear.

请原谅我，但我保证稍后我会再讲一遍，并将其说得一清二楚。

There are four major circuits in the brain that use dopamine, although I should mention there are additional circuits as well.

大脑中有四个使用多巴胺的主要回路，尽管我应该提到还有其他回路。

In fact, your eye even contains neurons that release dopamine, that control the sensitivity of your eye at different times of day to light, et cetera.

事实上，您的眼睛甚至含有释放多巴胺的神经元，这些神经元控制您的眼睛在一天中不同时间对光线的敏感度等。

The four major circuits in the brain that utilize dopamine, however, are used for four major purposes, and I'll describe what those are.

然而，大脑中利用多巴胺的四个主要回路有四个主要目的，我将描述这些目的。

First of all is a neural circuit that uses dopamine, among other things, but certainly relies on dopamine in a critical way to engage movement, including eye movements, and we will return to eye movement to why they're so important for understanding creativity and maybe even for generating creativity a little bit later.

首先是一个使用多巴胺等的神经回路，但肯定以一种关键的方式依赖多巴胺来参与运动，包括眼球运动，我们将回到眼球运动来解释为什么它们对于理解创造力甚至稍后产生创造力如此重要。

The name of the circuit, again, is less important than what it does, but the name of this circuit, for those that want to know, is the so-called nigrostriatal pathway.

同样，该电路的名称并不重要，重要的是它的作用，但对于那些想知道的人来说，该电路的名称是所谓的黑质纹状体通路。

Okay?

好的？

The substantia nigra is a brain area that is very dark, that projects to an area called the dorsal striatum.

黑质是一个非常暗的大脑区域，投射到一个称为背侧纹状体的区域。

It contains a bunch of subregions.

它包含许多子区域。

So again, for those of you that really geek out on this stuff, great, you can learn these names and retain them in your memory.

再说一次，对于那些真正对这些东西感兴趣的人来说，太好了，您可以学习这些名称并将它们保留在您的记忆中。

If you don't care about names, don't worry about it, just discard the names.

如果你不关心名字，不用担心，直接丢弃名字即可。

But areas of the brain like the caudate and putamen and the dorsal striatum receive input from the substantia nigra.

但尾核、壳核和背侧纹状体等大脑区域接收来自黑质的输入。

In neuroanatomy, when we name something, we say the origin of that thing and where it connects through.

在神经解剖学中，当我们命名某物时，我们会说该事物的起源以及它的连接位置。

So nigrostriatal tells you that there is a connection between the substantia nigra, because it came first, nigrostriatal, and then striatal is where it ends up.

所以黑质纹状体告诉你黑质之间有联系，因为它首先出现，黑质纹状体，然后纹状体是它结束的地方。

So nigrostriatal pathway is involved in generating bodily movements, it's involved in eye movements, and it is actually a brain area that's engaged when you think about movement.

因此，黑质纹状体通路参与产生身体运动，它参与眼球运动，它实际上是当你思考运动时参与的大脑区域。

Even just have a story in your mind about walking or a story in your mind about running or a story in your mind about driving, this area is engaged.

即使你脑子里只是有一个关于步行的故事，或者你脑子里有一个关于跑步的故事，或者你脑子里有一个关于开车的故事，这个区域也会参与其中。

Very interesting brain area.

非常有趣的大脑区域。

So that's the first circuit.

这就是第一个电路。

Very important to understand, and I'll tell you right now, that is the brain circuit that is engaged when you undergo divergent thinking.

理解这一点非常重要，我现在就告诉你，当你进行发散思维时，大脑回路就会参与其中。

Now, that itself should be interesting, right?

现在，这本身应该很有趣，对吧？

Even if you don't remember any of the names of the things I just told you, that you have a brain circuit that even if you just think about walking, it becomes more active, and then dopamine is involved in that brain activity.

即使你不记得我刚才告诉你的事情的任何名称，你的大脑回路即使你只想着走路，它也会变得更加活跃，然后多巴胺就会参与该大脑活动。

And if you recall, divergent thinking involves taking a concept as boring as a pen and thinking about other concepts that could link up with that pen in some sort of way, logical or illogical.

如果你还记得的话，发散性思维涉及到像一支笔一样无聊的概念，并思考可以以某种方式（逻辑或不逻辑）与该笔联系起来的其他概念。

Right?

正确的？

The bridge could be completely abstract and really fantastical with a bunch of different ideas in between, like a pen acting as a doorstop because of some situation where you need to run downstairs in a fire and get back upstairs quickly to rescue somebody, very divergent, or as divergent as black pen to red pen.

这座桥可以是完全抽象的，而且非常奇幻，中间有一堆不同的想法，就像一支钢笔充当门挡，因为在某些情况下你需要在火灾中跑下楼并迅速回到楼上救人，非常不同，或者就像黑笔和红笔一样不同。

But what's amazing is that that same circuit is the one that's involved in physical movement, in generating and thinking about physical movement.

但令人惊奇的是，同一个回路也参与身体运动、产生和思考身体运动。

That turns out to be vitally important for tapping into the creativity process.

事实证明，这对于发挥创造力至关重要。

So really frame that up in your mind or commit it to memory.

因此，请务必将其牢记在心或牢记在心。

Now, the second dopamine circuit associated with creativity is the one associated with convergent thinking, which again, is the kind of thinking where there's a specific correct answer.

现在，与创造力相关的第二个多巴胺回路是与聚合思维相关的回路，这又是一种有特定正确答案的思维。

It requires focus and it requires persistence.

它需要专注，也需要坚持。

And the name of that circuit, again, the name isn't as important as what it does, but the name of that circuit is the mesocortical pathway.

再说一遍，该电路的名称并不重要，重要的是它的作用，但该电路的名称是中皮层通路。

The mesocortical pathway is involved in motivation, and it has an emotional component too.

中皮质通路与动机有关，也有情感成分。

Now, it will become clear in a few minutes why that emotional component is vital.

现在，几分钟后就会清楚为什么情感成分如此重要。

But this is a circuit that originates in a brain structure called the lateral ventral tegmental area.

但这是一个起源于称为侧腹侧被盖区的大脑结构的回路。

Again, a bunch of words.

又是一堆话。

You can remember it if you want, lateral ventral tegmental area, or you can not worry about the name.

如果你愿意的话，你可以记住它，侧腹侧被盖区，或者你可以不用担心这个名字。

And it connects to the prefrontal cortex, that area just behind the forehead.

它连接到前额皮质，即前额后面的区域。

And this mesocortical area is involved in motivation and emotion and is critical for focus and persistence.

这个中皮质区域涉及动机和情感，对于专注和坚持至关重要。

It is distinct from a very nearby area, just sitting right next door, the so-called mesolimbic area, which is involved in desire and feelings of reward, and this is the area that is associated more typically with addictive behaviors or compulsive behaviors.

它与紧邻的一个非常接近的区域不同，即所谓的中脑边缘区域，该区域涉及欲望和奖励感，并且该区域通常与成瘾行为或强迫行为相关。

We're going to leave out the discussion about the mesolimbic Pathway for now because it's not critical to divergent or convergent thinking, and it's not critical to the process of creativity, at least as far as we know.

我们暂时不讨论中脑边缘通路，因为它对于发散或聚合思维并不重要，对于创造力的过程也不重要，至少就我们所知是这样。

But I mention it because it is the third in the four dopaminergic circuits.

但我提到它是因为它是四个多巴胺能回路中的第三个。

And then the fourth circuit, certainly one I've never talked about before on this podcast, which doesn't mean anything except that we haven't gotten to it yet, is the tuberoinfundibular pathway.

然后第四个回路，当然是我之前从未在这个播客上谈论过的回路，它没有任何意义，只是我们还没有讲到它，那就是结节漏斗状通路。

And that is the pathway associated with dopamine and your pituitary gland and the release of hormones in particular that travel to the ovary if you have ovaries or to your testes if you have testes, and trigger the release of things like estrogen and testosterone, et cetera.

这是与多巴胺和脑下垂体以及激素释放相关的途径，特别是如果您有卵巢，则激素释放到卵巢；如果您有睾丸，则激素释放到睾丸，并触发雌激素和睾酮等物质的释放。

Dopamine is intimately involved in that circuitry.

多巴胺与该电路密切相关。

Again, not the topic of today's discussion.

再说一次，这不是今天讨论的主题。

For today's discussion, we want to remember that there's a dopamine circuit called the nigrostriatal circuit, which is involved in movement and divergent thinking.

在今天的讨论中，我们要记住有一个称为黑质纹状体回路的多巴胺回路，它涉及运动和发散思维。

And that alone should set a flag up for you like, wow, just thinking about new ideas has something to do with movement, with physical movement.

仅此一点就应该为你树立一个旗帜，就像，哇，仅仅思考新想法就与运动、身体运动有关。

And the dopamine circuit that is the mesocortical pathway, which is the one that's associated with motivation and emotion, and that's the one required for persistence and focus for convergent thinking.

多巴胺回路是中皮质通路，与动机和情感相关，也是坚持和集中注意力以进行聚合思维所需的通路。

Why am I telling you all of this about dopamine?

我为什么要告诉你所有关于多巴胺的事情？

Well, it turns out that dopamine creates a certain number of responses in the brain and body when it is active in one or the other of these circuits.

事实证明，当多巴胺在其中一个或另一个回路中活跃时，它会在大脑和身体中产生一定数量的反应。

And just for sake of simplicity, so I don't have to keep saying nigrostriatal and mesocortical, here going forward, I'm going to talk about the dopamine circuit that's associated with divergent thinking or the dopamine circuit associated with convergent thinking.

为了简单起见，我不必一直说黑质纹状体和中皮质，接下来，我将讨论与发散思维相关的多巴胺回路或与聚合思维相关的多巴胺回路。

And again, divergent thinking and convergent thinking are the two processes that have to occur, usually first divergent, then convergent thinking, then back and forth and back and forth in order to arrive at something creative.

再说一次，发散思维和聚合思维是必须发生的两个过程，通常首先是发散思维，然后是聚合思维，然后来来回回，以达到创造性的结果。

Divergent thinking is about exploration.

发散思维就是探索。

Convergent thinking is about testing things and coming up with things that are the right answer, that feel right.

聚合思维是指测试事物并提出正确答案、感觉正确的事物。

And we will better define what right means a little bit later.

稍后我们将更好地定义权利的含义。

But you already sort of know, right in this context is when you have some combination of elements or some idea or some written passage or some music or some physical action that you just know this is really novel and really cool.

但你已经知道了，在这种情况下，当你有一些元素的组合或一些想法或一些书面段落或一些音乐或一些身体动作时，你就知道这真的很新颖而且很酷。

Or people see it or hear it or taste it and say, "This is really novel and really cool," and they don't necessarily know why.

或者人们看到它、听到它或尝到它并说，“这真的很新奇，真的很酷”，但他们不一定知道为什么。

It's just different in a way that feels true.

只是感觉真实的方式有所不同。

Now I realize that for some of you listening to this episode, we are probably at the point along the pathway of concept and definition and mechanism that leaves you in a place of real wanting a tool.

现在我意识到，对于收听本集的一些人来说，我们可能正处于概念、定义和机制的道路上，让您真正需要一个工具。

And so I promise that I'm going to get into more tools, but to satisfy you and to make sure that you do indeed understand that there are tools that can emerge from the information that you already now have in mind, I do want to share with you one particular tool from the literature that has been demonstrated over and over again to support and build and enhance divergent thinking.

因此，我保证我将介绍更多工具，但为了让您满意并确保您确实理解可以从您现在已经记住的信息中产生一些工具，我确实想与您分享文献中的一个特定工具，该工具已被反复证明可以支持、建立和增强发散性思维。

And I also want to share with you a tool that has been shown from the scientific literature to enhance convergent thinking because both convergent and divergent thinking are critical for the creative process.

我还想与您分享科学文献中展示的一种增强聚合思维的工具，因为聚合思维和发散思维对于创造性过程都至关重要。

Now, I should emphasize that some people out there, either by training or by genetics or by both, will be naturally better at divergent or convergent thinking.

现在，我要强调的是，有些人，无论是通过训练还是通过遗传或两者兼而有之，自然会更擅长发散或聚合思维。

And in fact, we now know in a kind of almost poetic kind of way that naturally occurring variations in genes which underlie naturally occurring variations in the percentage of dopamine in one set of brain circuits versus another do seem to relate to whether or not people are naturally good at divergent thinking or convergent thinking.

事实上，我们现在以一种近乎诗意的方式知道，基因中自然发生的变化是一组大脑回路中多巴胺百分比与另一组大脑回路中多巴胺百分比自然发生变化的基础，这似乎与人们是否天生擅长发散思维或聚合思维有关。

Now, that's a very nature-based explanation for why some people are better at divergent thinking and other people are better at convergent thinking.

现在，这是一个非常基于自然的解释，解释了为什么有些人更擅长发散思维，而另一些人更擅长聚合思维。

Nature and nurture is something that can never really be teased apart exactly because, of course, if someone has a natural proclivity for something based on their genes, you can't often separate that from their parents because we inherit our genes from our parents.

先天和后天是永远无法真正分开的东西，因为当然，如果某人对基​​于其基因的某些事物具有天生的倾向，那么你通常无法将其与他们的父母分开，因为我们从父母那里继承了基因。

Although even in cases where people are raised away from their parents through adoption, et cetera, it's very hard to separate nature and nurture because somebody with a natural proclivity for things might engage in those things more, et cetera.

尽管即使在人们通过收养等方式远离父母长大的情况下，也很难将先天和后天分开，因为对事物有天生倾向的人可能会更多地参与这些事情，等等。

The point is that for those of you that are very good at divergent thinking or very good at convergent thinking, some of that might have been inherited, but more than likely, some of that depended on the kinds of activities that you engaged in in your early years, in particular, in the years between age five and 25.

关键是，对于那些非常擅长发散思维或非常擅长聚合思维的人来说，其中一些可能是遗传的，但更可能的是，其中一些取决于你早年从事的活动类型，特别是在 5 岁到 25 岁之间。

And for those of you that are aged between five and 25, all I can say is please learn to engage both divergent and convergent thinking as much as possible because you will enhance your ability for both.

对于那些年龄在 5 岁到 25 岁之间的人来说，我只能说，请学会尽可能地同时运用发散性思维和聚合性思维，因为这将增强你这两种能力。

For those of you 25 and older, you can still enhance your ability to engage divergent and convergent thinking.

对于 25 岁及以上的人来说，您仍然可以增强发散和聚合思维的能力。

And the fortunate news, the equalizer I should say, is that regardless of whether or not you are naturally better at divergent or convergent thinking or you acquired it through activities, you need both in order to be creative.

幸运的是，我应该说的是，无论你是天生擅长发散思维还是聚合思维，还是通过活动获得的，你都需要两者才能发挥创造力。

So what we know is that in order to engage divergent thinking, we need access to our memory banks.

所以我们知道，为了进行发散性思维，我们需要访问我们的记忆库。

We need to come up with possibilities, and those possibilities can only come from what's contained within our memory systems of our brain, areas like the hippocampus, et cetera.

我们需要想出可能性，而这些可能性只能来自我们大脑的记忆系统（海马体等区域）中所包含的内容。

But the names again don't matter.

但名字又不重要了。

We just know that if we are going to come up with novel combinations of things or novel uses of things or totally new ideas about how objects or notes of music or foods or tastes or whatever can be combined, we have to do that with preexisting knowledge.

我们只知道，如果我们要提出事物的新颖组合或事物的新颖用途，或关于如何组合物体或音乐音符、食物或口味或其他任何事物的全新想法，我们必须利用预先存在的知识来做到这一点。

And yet what we need to do in order to engage divergent thinking is suppress what is called autobiographical narratives, and in particular autobiographical narratives.

然而，为了吸引发散性思维，我们需要做的是压制所谓的自传体叙事，特别是自传体叙事。

We need to discard With judgments about how certain combinations of things impacted us in the past.

我们需要放弃对过去某些事物组合如何影响我们的判断。

Now, this is, I think, is what people mean when they encourage the exploration of creativity by so-called boundary exploration.

现在，我认为，这就是人们鼓励通过所谓的边界探索来探索创造力时的意思。

You hear about this a lot in the self-help and psychology literature, and I'm not at all disparaging of that literature, although rarely does it define exactly how and why to go about being more creative or, in this case, to be more divergent in our thinking.

你在自助和心理学文献中经常听到这一点，我一点也不贬低这些文献，尽管它很少准确地定义如何以及为什么要变得更有创造力，或者在这种情况下，在我们的思维中更加发散。

So they'll say, "You have to take risks," or, "You have to suppress judgment." But how do you actually do that?

所以他们会说，“你必须承担风险”，或者“你必须压制判断力”。但你实际上是如何做到这一点的呢？

Well, there's a wonderful paper that talks about one way to do it.

嗯，有一篇很棒的论文讨论了一种实现方法。

One way to do it is what's called open monitoring meditation, or even just open monitoring thinking.

一种方法是所谓的开放监控冥想，甚至只是开放监控思维。

And just to make what could otherwise be a somewhat complex section here very simple, what I'll also tell you is that if you want to enhance convergent thinking, you can do that a number of ways, but you can do that in particular by doing a different type of meditation or thought process, which is called focused attention meditation.

为了使这里可能有些复杂的部分变得非常简单，我还要告诉你的是，如果你想增强聚合思维，你可以通过多种方式做到这一点，但你特别可以通过进行不同类型的冥想或思维过程来做到这一点，这称为集中注意力冥想。

So let's talk about open monitoring meditation and why it's so useful for enhancing divergent thinking, this critical element of the creative process.

那么，让我们来谈谈开放式监控冥想，以及为什么它对于增强发散性思维如此有用，而发散性思维是创造性过程的关键要素。

First of all, open monitoring meditation and focused attention meditation can be performed the exact same way physically.

首先，开放式监控冥想和集中注意力冥想可以在身体上以完全相同的方式进行。

You can sit there, eyes closed.

你可以坐在那里，闭上眼睛。

I don't care if you're in a lotus position.

我不在乎你是否盘腿。

It doesn't really matter, you're lying down, you're standing up.

没关系，你躺着，你站着。

You could, in theory, do open monitoring meditation with eyes open, and that would be an interesting variant on it.

理论上，你可以睁着眼睛进行开放式监控冥想，这将是一个有趣的变体。

But for sake of the discussion right now, let's just focus on the study that talks about these specific tools and the way that they were used in the study.

但为了现在的讨论，让我们只关注讨论这些特定工​​具及其在研究中使用方式的研究。

The title of the paper that I'm essentially summarizing is called "Open Monitoring Meditation Reduces the Involvement of Brain Regions Related to Memory Function." Now, right off the bat, that should cue you to something interesting.

我本质上总结的论文标题叫做“开放式监控冥想减少与记忆功能相关的大脑区域的参与”。现在，马上，这应该会提示您一些有趣的事情。

Something about divergent thinking and open monitoring is related to suppressing memory.

发散性思维和开放式监控与抑制记忆有关。

But as you recall, just a few moments ago, I said that in order to engage in divergent thinking, you need to kill off the narratives of what has to be related to what and come up with new narratives.

但你记得，就在刚才，我说过，为了进行发散性思维，你需要消除那些必须相互关联的叙述，并提出新的叙述。

You still need to understand possibilities, but you need to forget prior understanding of what those possibilities have to be and start thinking about what those possibilities could be.

你仍然需要理解可能性，但你需要忘记之前对这些可能性必须是什么的理解，并开始思考这些可能性可能是什么。

And so that, it turns out, involves suppression of certain brain areas.

事实证明，这涉及到抑制某些大脑区域。

Open monitoring meditation is typically done for about 10 to 30 minutes, although it could be longer.

开放式监控冥想通常持续约 10 至 30 分钟，但也可以更长。

And unlike other forms of meditation where you sit and concentrate on your breathing and trying to redirect your thinking back to your breathing or to your posture or to a chant or a mantra, open monitoring meditation is simply a matter of having you sit there or lie down, close your eyes, and to allow whatever surfaces in your mind to surface.

与其他形式的冥想不同，在其他形式的冥想中，你坐下来，专注于呼吸，并试图将你的思维重新引导回你的呼吸、你的姿势、颂歌或咒语，开放式监控冥想只是让你坐在那里或躺下，闭上眼睛，让你头脑中的任何表面浮现出来。

And what you practice is the practice of non-judgment.

而你所练习的是不评判的练习。

Now, non-judgment itself is a little bit of an abstract theme because, of course, the moment you say, "Don't judge," you and others start to judge.

现在，不评判本身是一个有点抽象的主题，因为当然，当你说“不要评判”的那一刻，你和其他人就开始评判。

It's just the way that the brain works.

这就是大脑的工作方式。

You say, "Don't think about an elephant," you think about an elephant.

你说，“不要想大象”，你就想大象。

That's perfectly natural.

这是非常自然的。

You go to an edge of a bridge or a cliff and you think about jumping off, even though you don't, please don't jump off, and that's because it's part of the circuitry that's keeping you from jumping off, is the thought about what would happen if you did.

你走到桥或悬崖的边缘，你想跳下去，即使你没有，请不要跳下去，那是因为它是阻止你跳下去的电路的一部分，是关于如果你跳下去会发生什么的想法。

Okay?

好的？

So open monitoring meditation involves dedicating a certain amount of time where you close your eyes, and whatever thoughts arise, whatever emotions arise, whatever ideas arise, to watch those and take an inventory of them.

因此，开放监控冥想需要花一定的时间闭上眼睛，无论出现什么想法，无论出现什么情绪，无论出现什么想法，都要观察它们并盘点它们。

To just merely watch them show up and pass, or maybe you become fixated on them for some period of time, or maybe even just one for a long period of time.

只是看着它们出现和消失，或者你可能会在一段时间内迷恋它们，甚至可能只是在很长一段时间内迷恋它们。

All of that is fine.

这一切都很好。

In other words, whatever surfaces, surfaces.

换句话说，无论什么表面，表面。

That's open monitoring meditation, and that we know from brain imaging studies, and we know from measurements of dopamine in particular brain circuits, and we know from people who train with open monitoring meditation on a regular basis, improves divergent thinking capability.

这就是开放式监控冥想，我们从大脑成像研究中知道，从特定大脑回路中多巴胺的测量中知道，我们从定期接受开放式监控冥想训练的人那里知道，可以提高发散性思维能力。

So in terms of tools, practicing open monitoring meditation or what I would just call open monitoring thinking, is going to be immensely useful.

因此，就工具而言，练习开放式监控冥想或我所说的开放式监控思维将非常有用。

And this is actually an opportunity to queue up something that I mentioned in our episode on meditation, which goes deep into the different kinds of meditation involving focus inward and outward, et cetera.

这实际上是一个机会，可以把我在冥想的一集中提到的一些东西排队，它深入到涉及向内和向外聚焦的不同类型的冥想，等等。

You're welcome to check out that episode.

欢迎您观看该集。

It's at hubermanlab.com.

它位于 hubermanlab.com。

But the point is that rather than think about the word meditation, which carries a bunch of ideas about what it is and what it isn't and how to do it, meditation is really just a perceptual exercise.

但重点是，与其思考“冥想”这个词，它包含了一堆关于它是什么、不是什么以及如何做的想法，冥想实际上只是一种感知练习。

For instance, you could do a meditation where you look at a single point on a wall for five minutes and redirect your focus to that single point on a wall over and over again every time your mind drifts, as it no doubt would.

例如，你可以进行冥想，盯着墙上的一个点五分钟，然后在每次你的思绪飘忽时，一遍又一遍地将你的注意力重新转移到墙上的那个点上，毫无疑问会如此。

Or to a tone in the room, you could attend to that and redirect to that.

或者根据房间里的语气，你可以关注它并重定向到它。

Rather than think about it as a meditation, it's really just a perceptual exercise.

不要将其视为一种冥想，它实际上只是一种感知练习。

That's all that meditation is.

这就是冥想的全部内容。

So open monitoring meditation is really just a form of perception where you're paying attention, you're perceiving your thoughts without laying judgment to those thoughts or trying not to lay judgment to those thoughts.

因此，开放监控冥想实际上只是一种感知形式，你在其中集中注意力，感知你的想法，而不对这些想法做出判断或试图不对这些想法做出判断。

And what people find is that they very quickly, within a few days, get better at doing open monitoring meditation.

人们发现，他们很快就在几天内变得更擅长进行开放式监控冥想。

And fortunately, within just a few days, and certainly within about a week or more of practice, and it doesn't even have to be daily practice, although of course daily practice will accelerate the process further, people become significantly better at divergent thinking.

幸运的是，在短短几天内，当然在大约一周或更长时间的练习中，甚至不必是日常练习，尽管日常练习当然会进一步加速这个过程，但人们在发散思维方面会变得明显更好。

And that's because of the dopamine circuits and, in particular, along the nigrostriatal pathway becoming more active.

这是因为多巴胺回路，特别是黑质纹状体通路变得更加活跃。

And the wonderful thing is that when you repeat a practice and a particular neural circuit is engaged over and over again deliberately, that neural circuit becomes easier to engage, so-called neuroplasticity.

奇妙的是，当你重复练习并且有意地一遍又一遍地参与特定的神经回路时，该神经回路会变得更容易参与，即所谓的神经可塑性。

So I would encourage any of you that want to explore the creative process, for whatever reason, or get better at the creative process, dedicate some amount of time, maybe even just five minutes every other day, to doing this open monitoring meditation.

因此，我鼓励你们中的任何人，无论出于何种原因，想要探索创作过程，或者在创作过程中变得更好，花一些时间，甚至每隔一天只花五分钟，进行这种开放式监控冥想。

I've tried this meditation.

我尝试过这种冥想。

It's actually quite fun to do because, at least to me, it feels a lot easier than The meditation associated with convergent thinking.

这实际上很有趣，因为至少对我来说，它感觉比与聚合思维相关的冥想容易得多。

Now, the convergent thinking meditation is the so-called focus attention meditation, and that's also described in the same study.

现在，聚合思维冥想就是所谓的集中注意力冥想，同一项研究中也对此进行了描述。

And other studies have explored which particular brain networks it involves, and I can just tell you that focused attention meditation, which you can think of or I'd prefer that you think of just as a perceptual exercise, involves sitting or lying down, closing your eyes, focusing either on your breath or some element of your body.

其他研究已经探索了它涉及哪些特定的大脑网络，我可以告诉你，集中注意力冥想，你可以想到或者我更希望你将其视为一种感知练习，涉及坐下或躺下，闭上眼睛，专注于你的呼吸或身体的某些元素。

Could be the tops of your knees or the clasp of your hands.

可能是你的膝盖顶部或你的双手。

It could be focusing on an auditory tone.

它可能专注于听觉音调。

You could even do it eyes open and stare at a point on a wall or a flame of light.

你甚至可以睁开眼睛，盯着墙上的一点或火焰。

Whatever it happens to be that allows you to redirect your focus to a particular location or idea or sound, that is known to improve your ability to engage convergent thinking, to quickly parse through or analyze a bunch of different choices, and to persist in choice selection and therefore more rapidly arrive at the correct answer.

无论发生什么，它都可以让你将注意力转移到特定的位置、想法或声音，众所周知，这可以提高你进行聚合思维的能力，快速解析或分析一堆不同的选择，并坚持选择选择，从而更快地得出正确答案。

This is well established, and in fact, in the episode that I did with a wonderful guest, Dr. Wendy Suzuki from New York University, she talked about how a daily meditation of about 10 to 13 minutes, performed for about eight weeks, that's what they explored in that study, greatly increases people's ability to focus and, in fact, their memory.

这是众所周知的，事实上，在我与纽约大学的 Wendy Suzuki 博士一起做的一集中，她谈到了每天进行大约 10 到 13 分钟的冥想，持续大约八周，这就是他们在该研究中探索的，如何极大地提高人们的专注能力，事实上，还提高了他们的记忆力。

And that's exactly the point, which is that convergent thinking, as I mentioned before, requires persistence, focus, and access to specific memories.

这正是重点，正如我之前提到的，聚合思维需要坚持、专注和访问特定的记忆。

So if you are somebody who wants to get better at focusing, that is the meditation for you.

因此，如果您想要更好地集中注意力，那么冥想就是适合您的。

However, because today we're talking about creativity, if you are somebody who wants to get better at divergent thinking and convergent thinking, the two elements of creativity, that is, I would encourage you to do a dual meditation.

但是，因为今天我们谈论的是创造力，如果你是一个想在发散思维和聚合思维这两个创造力要素上变得更好的人，也就是说，我会鼓励你进行双重冥想。

That is a meditation that starts with open monitoring for maybe five to 10 minutes, and then transitions to focused attention for maybe five to 10 minutes.

这是一种冥想，从开放式监控开始，持续大约 5 到 10 分钟，然后过渡到集中注意力，持续大约 5 到 10 分钟。

Because the positioning of divergent thinking and then convergent thinking close together more closely resembles what the creative process really is and what it typically involves.

因为发散思维和聚合思维的定位更接近于创意过程的真正含义及其通常涉及的内容。

Most of us would love to have a situation where we can spend a morning or a day or a week brainstorming.

我们大多数人都希望能够花一个早上、一天或一周的时间进行头脑风暴。

Just kind of brainstorming.

只是一种头脑风暴。

Whatever we think about is fine.

我们想什么都好。

That's divergent thinking.

这就是思维发散。

Whatever elements, just throw them up on the whiteboard.

无论什么元素，只需将它们扔到白板上即可。

We sometimes see people and companies doing this at retreats.

我们有时会看到人们和公司在静修会上这样做。

You bring people into a novel environment.

你把人们带入一个新奇的环境。

You say, "Let's just forget all the rules, and let's just come up with new ideas about something, new uses of something, new strategies, and nothing is too crazy.

你说，“让我们忘记所有的规则，让我们想出关于某事的新想法、某事的新用途、新策略，没有什么是太疯狂的。

Nothing's off limits." And sure, that's a useful exercise, so-called brainstorming, but at some point, there's the requirement to cross off things, and typically that's done later in the retreat or later in the meeting or later in the weekend.

没有什么是禁区的。”当然，这是一种有用的练习，即所谓的头脑风暴，但在某些时候，需要划掉一些事情，通常是在静修会晚些时候、会议晚些时候或周末晚些时候完成。

And that's a wonderful way to approach creativity and to try and be creative, but not a lot of people train for that on a regular basis.

这是一种实现创造力并尝试发挥创造力的绝佳方式，但没有多少人定期为此进行培训。

So what I just described to you are research-tested tools for training for divergent thinking and convergent thinking, and I would encourage people who are interested in being more creative to try and do these on a somewhat regular basis.

因此，我刚才向您描述的是经过研究测试的工具，用于训练发散性思维和聚合性思维，我会鼓励那些对更具创造力感兴趣的人尝试并定期进行这些工作。

If not every day, then certainly a few times a week or more.

如果不是每天，那么肯定每周几次或更多次。

Certainly, the more you do it, the better you're going to get at it.

当然，你做得越多，你就会做得越好。

That's well demonstrated in the literature.

这在文献中得到了很好的证明。

And if you're somebody who's very consistent, doing maybe five minutes of open monitoring meditation and five minutes immediately after of focused attention meditation daily, you can expect that you will get very, very good at these processes very, very quickly.

如果你是一个非常坚持的人，每天可能进行五分钟的开放式监控冥想，并在集中注意力冥想之后立即进行五分钟，那么你可以期望你会非常非常快地非常非常擅长这些过程。

Now, I'm not going to go into a lengthy description of the different lines of evidence that the corresponding areas of the brain are active in each of these different kinds of meditation.

现在，我不打算详细描述不同的证据，表明大脑的相应区域在每种不同类型的冥想中都处于活跃状态。

But what I can tell you is that there have been some beautiful, what are called loss-of-function studies, where particular brain areas are either depleted of dopamine or where dopamine, in some cases, I guess what we would call gain-of-function studies, although not the kind of gain-of-function studies associated with virology.

但我可以告诉你的是，已经有一些美丽的、所谓的功能丧失研究，其中特定的大脑区域要么缺乏多巴胺，要么在某些情况下多巴胺，我猜我们会称之为功能获得研究，尽管不是与病毒学相关的那种功能获得研究。

Different gain-of-function studies where you enhance the level of dopamine in the brain, and what you find is that both divergent and convergent thinking are enhanced when levels of dopamine are elevated.

在不同的功能获得性研究中，你可以提高大脑中的多巴胺水平，你发现，当多巴胺水平升高时，发散思维和聚合思维都会增强。

Now, we're not necessarily talking about pharmacology here.

现在，我们不一定在这里讨论药理学。

It turns out that there are other ways to elevate dopamine that make us better at divergent and convergent thinking.

事实证明，还有其他方法可以提高多巴胺水平，让我们更好地进行发散性和聚合性思维。

In particular, by using mood.

特别是通过使用情绪。

And now I'd like to talk about what mood you are in when you happen to start a creative process or try and do a sort of training, such as open monitoring meditation or focused meditation, how your mood relates to your level of dopamine at baseline, what we call your sort of tonic, as it's called, meaning consistent or ongoing level of dopamine.

现在我想谈谈当你碰巧开始一个创造性的过程或尝试进行某种训练时你的心情如何，例如开放式监控冥想或集中冥想，你的情绪与你的基线多巴胺水平有何关系，我们称之为补品，意思是持续或持续的多巴胺水平。

How that dictates whether or not you are going to be better at one particular aspect of the creative process or another, and how you can enhance your creativity in the very short term, very quickly, using tools that are known to trigger additional release of dopamine, which in some cases is good and in some cases is bad, I should mention.

我应该提到，这如何决定你是否会在创作过程的某个特定方面做得更好，以及如何使用已知会触发多巴胺额外释放的工具在很短的时间内非常快速地增强你的创造力，这在某些情况下是好的，在某些情况下是坏的。

And in other words, determine how you feel in one moment should dictate what sort of tool you should use in order to become more creative.

换句话说，确定你在某一时刻的感受应该决定你应该使用哪种工具来变得更有创造力。

The relationship between mood and creativity is a fascinating one that is bridged by one main feature, which is the amount of dopamine present in this nigrostriatal pathway.

情绪和创造力之间的关系是一种令人着迷的关系，它由一个主要特征连接起来，那就是这条黑质纹状体通路中存在的多巴胺的量。

And there's a really wonderful correlate or measure of the amount of dopamine that's active in that pathway that can be addressed noninvasively in the laboratory.

对于该通路中活跃的多巴胺量，有一个非常奇妙的关联或测量，可以在实验室中以非侵入性方式解决。

As I mentioned, the nigrostriatal pathway is involved in movement and in eye blinking, which of course is a movement.

正如我所提到的，黑质纹状体通路涉及运动和眨眼，这当然是一种运动。

It's not a movement of the sort that we typically think of when we think of movements, but nonetheless, it relies on dopamine levels in this pathway.

当我们想到运动时，这不是我们通常想到的那种运动，但尽管如此，它依赖于这条通路中的多巴胺水平。

And in fact, we can state very confidently that when dopamine levels are elevated, the blinking reflex is more active.

事实上，我们可以非常自信地说，当多巴胺水平升高时，眨眼反射会更加活跃。

People just blink more.

人们只是眨眼的次数更多。

When dopamine levels are lower or less active in this pathway, people tend to blink less.

当多巴胺水平较低或该通路不活跃时，人们眨眼的次数往往会减少。

So blink frequency is a common measure in studies of dopamine within this pathway That relate to creativity.

因此，眨眼频率是多巴胺研究中与创造力相关的通路中的常见测量方法。

The work that I'm about to describe is largely the work of two authors who have done wonderful work across several papers.

我将要描述的工作主要是两位作者的工作，他们在多篇论文中做出了出色的工作。

Unfortunately for me, their names are difficult to pronounce, so I apologize to them and their relatives for what is sure to be incorrect pronunciation.

对我来说不幸的是，他们的名字很难发音，所以我对他们和他们的亲戚的发音肯定不正确表示歉意。

But the last names of these authors are Chermahini and Hommel.

但这些作者的姓氏是切尔马希尼和霍梅尔。

They're in the Netherlands.

他们在荷兰。

So Chermahini and Hommel have done a number of different papers, or studies rather, of the relationship between blinking, mood, and creativity, in particular, divergent thinking.

因此，切尔马希尼和霍梅尔发表了许多不同的论文，或者更确切地说是研究，研究眨眼、情绪和创造力之间的关系，特别是发散思维之间的关系。

What they found is that if people are blinking fairly often and they measure their mood through subjective tests, and if they were to do brain imaging, which other studies have done, what they find is that those people can engage in divergent thinking very easily.

他们发现，如果人们经常眨眼，并通过主观测试来测量他们的情绪，并且如果他们进行大脑成像（其他研究已经做过），他们会发现这些人可以很容易地进行发散性思维。

In other words, being in a good mood facilitates divergent thinking.

换句话说，心情好有利于思维发散。

Now, some of you might immediately say, "Well, duh.

现在，你们中的一些人可能会立即说：“嗯，呃。

If you're in a good mood, you can be more playful about the exploration about what could happen with these notes of music or these foods," etc. But it's not so obvious because it turns out that if your dopamine levels are very, very high, and this can be measured non-invasively through the frequency of blinks, or it can be measured more invasively through brain imaging, even through blood draws or other methods to measure dopamine.

如果你心情好，你可以更有趣地探索这些音乐音符或这些食物会发生什么，”等等。但这并不那么明显，因为事实证明，如果你的多巴胺水平非常非常高，这可以通过眨眼的频率进行非侵入性测量，或者可以通过大脑成像进行更具侵入性的测量，甚至通过抽血或其他测量多巴胺的方法。

If dopamine levels are very, very high, what you observe is that divergent thinking is actually very, very poor.

如果多巴胺水平非常非常高，你会发现发散性思维实际上非常非常差。

Now, a naturally occurring, truly pathological example of this would be something like manic bipolar disorder, where somebody is in the manic phase, or somebody who has taken methamphetamine or cocaine.

现在，一个自然发生的、真正病理性的例子是躁狂双相情感障碍，即某人处于躁狂阶段，或者某人服用了甲基苯丙胺或可卡因。

What tends to happen is that they have lots and lots of ideas.

通常发生的情况是他们有很多很多的想法。

All of those ideas seem really exciting to them.

所有这些想法对他们来说似乎都非常令人兴奋。

But if you were to talk to them for any given moment, they would be very fixated on one particular tunnel of ideas.

但如果你在任何特定时刻与他们交谈，他们都会非常专注于某个特定的想法。

And by being fixated on one particular tunnel of ideas, like the idea that they're going to run for president tomorrow, this is unfortunately typical of people who have bipolar.

不幸的是，通过专注于某一特定的想法，比如他们明天要竞选总统的想法，这是躁郁症患者的典型症状。

Which is not to say that everybody who runs for president is bipolar.

这并不是说每个竞选总统的人都是两极分化的。

Rather, people who are bipolar often have these delusions of grandeur that they're somehow going to be president simply because they decided to, and that they were selected to do this, etc. Ideas about themselves and other people that are very constrained.

相反，双相情感障碍的人常常有这些伟大的错觉，认为他们会以某种方式成为总统，仅仅是因为他们决定这样做，并且他们被选中这样做，等等。关于自己和其他人的想法非常有限。

In other words, not very divergent.

换句话说，分歧不大。

So divergent thinking is favored by having elevated levels of dopamine, but not too high.

因此，多巴胺水平升高（但不要太高）有利于发散思维。

Well, that of course creates a conundrum.

嗯，这当然会产生一个难题。

How do you know how much dopamine you need and how to achieve those elevated levels of dopamine?

您如何知道您需要多少多巴胺以及如何达到升高的多巴胺水平？

Well, leaving aside people who are suffering from a manic episode, what Chermahini and Hommel have discovered is that if people are in sort of a low mood, they're not feeling great.

好吧，撇开那些患有躁狂发作的人不谈，切尔马希尼和霍梅尔发现，如果人们情绪低落，他们的感觉就不会很好。

Maybe they're depressed, but they're just not feeling that great.

也许他们很沮丧，但他们只是感觉不太好。

They feel on a scale of one to 10, around a two or a three, maybe a four.

他们的感觉等级是从 1 到 10，大约是 2 或 3，也许是 4。

The probability that they will be able to engage effectively in divergent thinking is quite low.

他们能够有效地进行发散性思维的可能性相当低。

However, the good news is they are typically very susceptible to elevations in mood through observing or hearing positive stories, listening to music that they like, any kind of so-called inspirational stimuli.

然而，好消息是，他们通常很容易通过观察或听到积极的故事、听自己喜欢的音乐以及任何所谓的鼓舞人心的刺激而情绪高涨。

Now, this is good news.

现在，这是个好消息。

What this means is that if you're somebody who's not feeling very motivated to engage in divergent thinking, you're not feeling very creative, you're feeling a little low, the thing to do in that case is actually to take external stimuli, things that you know that you like, and start interacting with those stimuli to get your mood elevated and then to engage in divergent thinking.

这意味着，如果你感觉不太有动力进行发散性思维，你感觉不太有创造力，你感觉有点低落，在这种情况下要做的事情实际上是接受外部刺激，你知道你喜欢的东西，并开始与这些刺激互动，以提高你的情绪，然后进行发散性思维。

However, what Chermahini and Hommel have also shown is that if people are already in a very good mood, elevating dopamine further is not conducive, and in fact, is detrimental to divergent thinking.

然而，切尔马希尼和霍梅尔也表明，如果人的心情本来就很好，进一步提升多巴胺无益于，事实上，不利于发散思维。

And in that case, they would be better off, for example, not engaging in any activities or taking anything in the way of pharmacology that would further increase their dopamine, and probably limiting the amount of external stimuli that are coming in through music and visual stimuli, and really focusing on divergent thinking in the creative process immediately.

在这种情况下，他们的情况会更好，例如，不要从事任何会进一步增加多巴胺的活动或采取任何药理学方式的东西，并可能限制通过音乐和视觉刺激进入的外部刺激的数量，并立即真正关注创作过程中的发散思维。

Now, this is important.

现在，这很重要。

In an earlier episode, both on bipolar and on other forms of depression, I talked about how rates of bipolar manic episodes and dopamine levels and creativity tend to be correlated.

在之前的一集中，关于双相情感障碍和其他形式的抑郁症，我谈到了双相情感障碍的躁狂发作率与多巴胺水平和创造力之间的关系。

Now, unfortunately, rates of suicide are 20 to 30 times higher in people who have bipolar disorder as well, and so there's a whole dark side too with the bipolar disorder that makes it a very, very dangerous and important disorder to treat.

现在，不幸的是，双相情感障碍患者的自杀率也高出 20 到 30 倍，因此双相情感障碍也有其阴暗面，这使得它成为一种非常非常危险且需要治疗的疾病。

But for sake of the discussion of creativity, what this means is that we all need to develop some sort of intuitive sense as to whether or not our mood is, suppose we could bin this into three categories, is kind of yes, happy, excited, positive mood, and of course, there are going to be levels to that.

但为了讨论创造力，这意味着我们都需要发展某种直觉，判断我们的情绪是否是，假设我们可以将其分为三类，是，快乐，兴奋，积极的情绪，当然，会有不同的层次。

Low, like mm, or kind of meh, kind of in the middle.

低，就像mm，或者有点嗯，有点在中间。

So if you're in a low mood or kind of meh mood, by all means, engage in something probably for about five to 30 minutes that elevates your mood before trying to engage in divergent thinking.

因此，如果您情绪低落或心情低落，请务必先做一些大约 5 到 30 分钟的事情来提升您的情绪，然后再尝试进行发散性思维。

However, if you happen to be in a pretty positive mood, even if you're not 10 out of 10 on mood, then bringing in additional stimuli to increase your levels of dopamine will not help you, and in fact, can hurt the divergent thinking process.

然而，如果你碰巧心情非常积极，即使你的心情不是十分之十分，那么引入额外的刺激来增加多巴胺水平不会对你有帮助，事实上，可能会损害发散性思维过程。

So in that case, I would also encourage you to think about something that was discussed on a previous episode, which is the particular effects of caffeine.

因此，在这种情况下，我也鼓励您思考上一集讨论过的事情，即咖啡因的特殊作用。

I'll get into caffeine a little bit later, but just very briefly, caffeine increases levels of dopamine receptors.

稍后我会介绍咖啡因，但简单地说，咖啡因会增加多巴胺受体的水平。

So it's not that caffeine is bad.

所以这并不是说咖啡因不好。

In fact, caffeine can be neuroprotective, it can enhance focus, and so forth.

事实上，咖啡因可以起到神经保护作用，可以增强注意力等等。

But divergent thinking is sort of anti-focus.

但发散性思维有点反焦点。

It requires just enough focus to be able to come up with new ideas, but you actually don't want to be overly focused.

它需要足够的专注力才能想出新的想法，但你实际上不想过度专注。

Focus is more conducive to convergent thinking.

集中注意力更有利于思维的收敛。

In fact, that's exactly what the literature shows, is that caffeine, because its effects on epinephrine and related systems in the brain like adenosine But mainly because of its effects on persistence and focus is very conducive to convergent thinking.

事实上，这正是文献所表明的，是咖啡因，因为它对肾上腺素和大脑中的相关系统（如腺苷）有影响，但主要是因为它对持久性和注意力有影响，非常有利于聚合思维。

So if you're somebody who wants to explore creativity and wants to get better at creativity, you now know that you need to engage in divergent thinking and then afterwards convergent thinking.

因此，如果你是一个想要探索创造力并想要提高创造力的人，你现在知道你需要先进行发散性思维，然后再进行聚合性思维。

I would recommend not using stimulants such as caffeine prior to divergent thinking, but rather use stimulants if you do want to use stimulants such as caffeine prior to convergent thinking.

我建议在发散思维之前不要使用咖啡因等兴奋剂，但如果您确实想在收敛思维之前使用咖啡因等兴奋剂，则可以使用兴奋剂。

And in fact, in formulating the architecture of today's episode, which took me many hours across many different days, I confess I actually decided to try this.

事实上，在制定今天这一集的架构时，我花了很多不同的日子的很多时间，我承认我实际上决定尝试一下。

In trying to imagine the different configurations and ways that this information can be organized, I deliberately abstained from caffeine during those bouts of work.

在尝试想象这些信息的不同配置和组织方式时，我在工作期间刻意戒掉了咖啡因。

And when structuring everything according to the decisions I had already made, I purposefully ingested caffeine prior to that.

当根据我已经做出的决定来构建一切时，我在此之前有目的地摄入了咖啡因。

Now, of course, constructing a podcast episode is not really the ultimate example of a creative act because, of course, it's taking existing information, it's arranging it in novel ways, but it doesn't necessarily allow key concepts to pop out in the way that, for instance, a Banksy or a Rothko or an Escher would pop out.

当然，现在构建播客剧集并不是真正的创意行为的终极例子，因为它当然采用了现有信息，以新颖的方式对其进行排列，但它并不一定能让关键概念像班克斯、罗斯科或埃舍尔那样突然出现。

Okay?

好的？

I'm certainly not naive in thinking that it does.

我这样想当然并不天真。

But the principle is what's important here.

但这里的原则才是重要的。

You need divergent thinking.

你需要发散性思维。

You need convergent thinking.

你需要聚合思维。

You need some level of elevated dopamine in order to engage in divergent thinking, but not so high that it starts to inhibit that process.

你需要一定程度的多巴胺升高才能进行发散性思维，但不要太高以至于开始抑制这一过程。

Now, if you were to come into the laboratory, this could be measured by your frequency of blinking.

现在，如果你要进入实验室，这可以通过你眨眼的频率来测量。

For better or for worse, we can't actually count the number of times that we blink unless we're actively paying attention to it.

无论好坏，除非我们积极关注，否则我们实际上无法计算眨眼的次数。

So I don't recommend that you pay attention to your blinking because that will take you off course from all the other important things of your life, and how many times you're blinking is rarely an important thing for you to pay attention to.

所以我不建议你注意眨眼，因为这会让你偏离生活中所有其他重要事情的轨道，而且你眨眼的次数很少是你需要注意的重要事情。

You can, however, learn to calibrate your mood.

但是，您可以学习调整自己的情绪。

That is, to assess your mood, whether or not you're in low, medium, or high mood.

也就是说，评估您的情绪，无论您的情绪是低落、中等还是高落。

No problem using that broad binning.

使用广泛的分箱没有问题。

Right?

正确的？

You could scale it on one to 10 and then decide whether or not you're going to use some dopamine-elevating stimulus from the outside.

你可以将其调整为 1 到 10，然后决定是否要使用一些来自外部的提高多巴胺的刺激。

Again, could be music, could be exercise is an excellent way to elevate dopamine.

再说一次，可能是音乐，可能是运动是提高多巴胺的极好方法。

I'll talk about another well-established one from the research literature that is known to elevate dopamine by 65% in the particular pathway that's relevant for divergent thinking, and to do that without any pharmacology.

我将讨论研究文献中的另一种成熟方法，已知该方法可将与发散性思维相关的特定途径中的多巴胺提高 65%，并且无需任何药理学即可实现这一点。

I'll share that with you in a moment.

我稍后会与您分享。

But you need to decide for you in a given moment or in a given work attempt at creativity what you need and apply accordingly.

但你需要在特定的时刻或特定的工作尝试中决定你需要什么并相应地应用。

Because as Cheraminie and Hommel have shown, whether or not you are in a low mood, medium mood, or high mood really can determine whether or not you'll be able to access divergent thinking or not.

因为正如切拉米尼和霍梅尔所表明的，你的情绪是否处于低落、中等或高涨状态确实可以决定你是否能够获得发散性思维。

Now, if you're somebody who already has an idea in mind, you're very excited about a creative idea, and you want to hone it, you want to shape it, you want to pressure test it, we'll talk a little bit more about what that means in a three-step process in just a little bit.

现在，如果你心里已经有了一个想法，你对一个创意非常兴奋，你想要磨练它，你想要塑造它，你想要对其进行压力测试，我们将在一个三步过程中更多地讨论这意味着什么。

I would strongly encourage you to look at that process as a very linear process in which there are right and wrong answers, and there the use of caffeine at appropriate dosages and dosages for caffeine that are safe and in fact performance enhancing were covered in the episode on caffeine.

我强烈鼓励您将该过程视为一个非常线性的过程，其中存在正确和错误的答案，并且以适当的剂量使用咖啡因，并且咖啡因的剂量是安全的，并且事实上咖啡因的章节中涵盖了提高性能的内容。

Turns out it's one to three milligrams per kilogram of body weight, by the way.

顺便说一句，结果是每公斤体重一到三毫克。

And if you want to leverage caffeine or maybe even other forms of healthy legal stimulants, those are covered in the caffeine episode, and I'll talk about a few more a little bit later.

如果您想利用咖啡因或什至其他形式的健康合法兴奋剂，这些内容都包含在咖啡因章节中，稍后我将讨论更多内容。

So to summarize this segment and also just to make a more general point, I think it's very useful for people to start to pay attention to what their tonic level, that is their baseline level of dopamine ought to be in this nigrostriatal circuit and in other circuits.

因此，总结一下这一部分，也只是为了提出一个更普遍的观点，我认为人们开始关注他们的强直水平，即他们的多巴胺基线水平应该在这个黑质纹状体回路和其他回路中是非常有用的。

And to do that by learning to assess one's mood and pay attention to what kind of mood they happen to be in, and then to leverage tools, behavioral tools, maybe pharmacologic tools, provided they're safe and they're legal, in order to either increase dopamine or to elect not to increase dopamine in order to access the creative process.

要做到这一点，可以通过学习评估一个人的情绪并注意他们所处的情绪类型，然后利用工具、行为工具，也许是药物工具，前提是它们是安全且合法的，以便增加多巴胺或选择不增加多巴胺以进入创造性过程。

Now, I've mentioned pharmacology a few times.

现在，我已经多次提到药理学。

I'd like to talk about that just a little bit more in the context of dopamine.

我想在多巴胺的背景下再多谈谈这个问题。

First of all, there is no supplement or drug that you or anyone else can take that will selectively elevate dopamine in only one of the four circuits that I described before.

首先，您或任何其他人都可以服用任何补充剂或药物来选择性地提高我之前描述的四种回路之一中的多巴胺。

Okay?

好的？

This is just the state of the technology nowadays.

这只是当今技术的现状。

If you take a pill or even if you were to inject some substance, again, I would hope this would be legal, and safe, et cetera.

如果你服用药丸，或者即使你要注射某种物质，我再次希望这是合法的、安全的，等等。

Whatever mode of delivery, there is no technology that exists at this time that would allow you to selectively amplify dopamine, for instance, just in the nigrostriatal pathway or just in the mesocortical pathway.

无论采用哪种传递方式，目前都没有技术可以让您选择性地放大多巴胺，例如，仅在黑质纹状体通路或仅在中皮质通路中。

Again, the nigrostriatal pathway associated with divergent thinking, the mesocortical pathway associated with cognitive persistence and convergent thinking.

同样，黑质纹状体通路与发散性思维相关，中皮层通路与认知持久性和聚合性思维相关。

If you were to amplify dopamine levels, for instance, by taking the amino acid precursor to dopamine, L-tyrosine, something that I occasionally do to enhance dopamine levels for sake of work or energy, 500 milligrams or 1,000 milligrams even of L-tyrosine.

如果你要提高多巴胺水平，例如，通过服用多巴胺的氨基酸前体 L-酪氨酸（我偶尔会为了工作或能量而这样做来提高多巴胺水平），甚至服用 500 毫克或 1,000 毫克 L-酪氨酸。

Sometimes I'll combine that with other things like alpha-GPC.

有时我会将其与其他东西（例如 alpha-GPC）结合起来。

It's going to enhance dopamine transmission in the nigrostriatal pathway, the mesocortical pathway, but also in the mesolimbic pathway, and also for that matter in the tuberoinfundibular pathway associated with the pituitary.

它将增强黑质纹状体通路、中皮质通路、中脑边缘通路以及与垂体相关的结节漏斗部通路中的多巴胺传递。

There is no way to direct dopamine activation to just one of those pathways.

没有办法将多巴胺激活仅定向到这些途径之一。

That's just a reflection of the existing technology.

这只是现有技术的反映。

Now, this is also true if you rely on illicit drugs to increase dopamine.

现在，如果您依靠非法药物来增加多巴胺，情况也是如此。

So if it's cocaine or methamphetamine, those will greatly increase dopamine, but non-selectively across all those different pathways.

因此，如果是可卡因或甲基苯丙胺，它们会大大增加多巴胺，但不会选择性地跨越所有这些不同的途径。

And likewise with any drugs that inhibit or block or antagonize, as it's called, dopamine.

同样，任何抑制、阻断或拮抗多巴胺的药物也是如此。

This is why people who, for instance, have schizophrenia and take drugs to suppress auditory hallucinations, some of those drugs work because they block the so-called D2 receptor of the dopamine pathway.

这就是为什么患有精神分裂症并服用药物来抑制幻听的人，其中一些药物之所以有效，是因为它们阻断了多巴胺通路的所谓 D2 受体。

D2 receptors are present in all four of the dopaminergic pathways in the brain, and oftentimes those drugs will in fact suppress psychotic symptoms, auditory hallucinations, et cetera because they reduce dopamine, but those people oftentimes will have problems with movement.

D2 受体存在于大脑中的所有四个多巴胺能通路中，通常这些药物实际上会抑制精神病症状、幻听等，因为它们会减少多巴胺，但这些人通常会出现运动问题。

They will express what's called in the clinical literature, tardive dyskinesia, kind of writhing of the face and the body from suppression of dopamine within the nigrostriatal pathway, which is associated with movement.

他们会表现出临床文献中所说的迟发性运动障碍，即由于黑质纹状体通路内多巴胺受到抑制而导致的面部和身体扭动，而黑质纹状体通路与运动有关。

They will sometimes have deficits in eye blinking.

他们有时会出现眨眼缺陷。

People with Parkinson's who actually have selective deficits of dopamine within the substantia nigra, nigrostriatal, remember, substantia nigra, show deficits in what?

患有帕金森病的人实际上在黑质、黑质纹状体中选择性缺乏多巴胺，还记得黑质吗？

In movement, in the smoothness of movement.

在运动中，在运动的流畅性中。

Oftentimes, they won't blink at all.

很多时候，他们根本不会眨眼。

They'll have kind of a blank stare, and they have other issues as well.

他们会茫然地凝视，并且还有其他问题。

So if you're somebody who is interested in increasing dopamine through the use of legal, safe pharmacology, as I would hope it would be the case, there are ways to do that reasonably safely for most people.

因此，如果您有兴趣通过使用合法、安全的药理学来增加多巴胺（正如我所希望的那样），那么对于大多数人来说，有一些方法可以相当安全地做到这一点。

Again, people with bipolar disorder or issues with the dopaminergic pathway should not do this.

同样，患有双相情感障碍或多巴胺能通路问题的人不应该这样做。

I know nowadays there's a lot of use of drugs that increase dopamine, such as Ritalin, Adderall, modafinil, armodafinil, often prescribed for things like attention deficit hyperactivity disorder.

我知道现在有很多增加多巴胺的药物的使用，例如利他林、阿得拉、莫达非尼、阿莫达非尼，通常用于治疗注意力缺陷多动障碍等疾病。

We did an entire episode on ADHD and pharmacologic prescription supplement and behavioral and nutritional tools for ADHD.

我们做了一整集关于多动症和多动症药物处方补充剂以及行为和营养工具的节目。

You can find that episode at hubermanlab.com.

您可以在 hubermanlab.com 上找到该剧集。

I know a number of people take those compounds in order to increase dopamine and focus for sake of studying or other activities, staying up long hours, et cetera.

我知道很多人服用这些化合物是为了增加多巴胺和集中注意力，以便学习或其他活动、熬夜等等。

And the fact that they increase focus, they are effective, although they do have their side effects, sometimes severe, sometimes habit-forming, sometimes even addicting as well.

事实上，它们可以提高注意力，很有效，尽管它们确实有副作用，有时很严重，有时会形成习惯，有时甚至会让人上瘾。

But the fact that they increase focus should automatically tell you something, that those drugs, in particular, increase dopamine in the so-called mesocortical and mesolimbic pathways.

但它们增加注意力的事实应该自动告诉你一些事情，这些药物尤其会增加所谓的中皮质和中脑边缘通路中的多巴胺。

Why can I say that?

为什么我可以这么说呢？

How can I say that with any degree of confidence?

我怎样才能有信心地说出这句话呢？

Well, there are these four pathways.

嗯，有这四种途径。

One's involved in movement, but these other ones are involved in motivation and desire and reward, and I told you that these things can be habit-forming and addicting in some cases, and they can greatly increase focus, and focus is supported by enhanced levels of dopamine within this mesolimbic and mesocortical pathway.

一个人参与运动，但其他人参与动机、欲望和奖励，我告诉过你，这些东西在某些情况下可能会形成习惯和上瘾，它们可以大大提高注意力，而注意力是通过中脑边缘和中皮质通路中多巴胺水平的提高来支持的。

So yes, those drugs increase dopamine across the board, but there does seem to be some weighting of dopamine toward the systems involved in motivation and reward, and sometimes even leading to habit formation and addiction.

所以，是的，这些药物全面增加多巴胺，但多巴胺似乎确实对涉及动机和奖励的系统有一定的影响，有时甚至导致习惯形成和成瘾。

That's why those drugs should only be taken with the close supervision of a very skilled psychiatrist or somebody else who's board-certified who can really govern that.

这就是为什么这些药物只能在非常熟练的精神科医生或其他经过委员会认证、能够真正管理的人的密切监督下服用。

There are, however, ways to increase dopamine more evenly across the board using non-prescription approaches, and one I already mentioned, which is L-tyrosine, taken typically in dosages of 500 to 1,000 milligrams.

然而，有一些方法可以使用非处方方法更均匀地全面增加多巴胺，其中我已经提到过，即 L-酪氨酸，通常服用剂量为 500 至 1,000 毫克。

L-tyrosine is not as potent in increasing dopamine as are the prescription drugs that I referred to before.

L-酪氨酸在增加多巴胺方面不如我之前提到的处方药那么有效。

Tends to be milder.

趋于温和。

For some people, it can have a very amplified effect.

对于某些人来说，它可以产生非常放大的效果。

They feel it right away.

他们立刻就感觉到了。

It's very intense in elevating focus and motivation and the desire to move.

它非常强烈地提高注意力、动力和移动的欲望。

For other people, it's less potent.

对于其他人来说，它的作用较小。

It really depends on a number of things.

这实际上取决于很多事情。

I should mention that regular consumption of caffeine of one to three milligrams per kilogram of body weight per day also will increase dopamine receptor efficacy and density, which will make any existing dopamine more effective, whether or not that dopamine is triggered by things like L-tyrosine or if you're not taking anything to elevate dopamine.

我应该提到的是，每天每公斤体重定期摄入一到三毫克的咖啡因也会增加多巴胺受体的功效和密度，这将使任何现有的多巴胺更有效，无论多巴胺是否由 L-酪氨酸等物质触发，或者如果您没有服用任何东西来提高多巴胺。

The dopamine that you do make will be more effective in elevating your mood, motivation, and desire to move, and by extension, divergent thinking if you are consuming caffeine.

你所产生的多巴胺会更有效地提升你的情绪、动力和运动欲望，如果你摄入咖啡因，那么更能有效地提高发散思维。

But again, caffeine should be taken prior to convergent thinking-type tasks probably more than it should be taken prior to divergent thinking tasks.

但同样，在聚合思维类型的任务之前摄入的咖啡因可能比在发散思维类型的任务之前摄入的咖啡因要多。

And of course, there are other legal supplements that can elevate dopamine as well.

当然，还有其他合法的补充剂也可以提高多巴胺。

In particular, phenylethylamine is very effective in doing that.

尤其是苯乙胺在这方面非常有效。

600 milligrams of that has a brief effect, lasting only about 30 to 45 minutes, but it is one that many people find beneficial for sake of studying or for creative thinking and so on and so forth.

600 毫克的效果短暂，仅持续约 30 至 45 分钟，但许多人发现它对学习或创造性思维等有益。

Now that's pharmacology, and in fact, there's an extensive landscape of prescription and supplement-based pharmacology and indeed nutrition.

现在这就是药理学，事实上，处方药和补充剂药理学以及营养学领域有着广泛的前景。

For instance, the consumption of foods that are high in L-tyrosine, such as aged Parmesan cheese, for instance, of all things, very, very high in L-tyrosine, the precursor to dopamine.

例如，食用富含 L-酪氨酸的食物，例如陈年帕尔马干酪，其中 L-酪氨酸（多巴胺的前体）含量非常非常高。

Certain foods.

某些食物。

You can look up online which foods contain high levels of L-tyrosine and which ones are compatible with your nutrition.

您可以在线查找哪些食物含有高水平的 L-酪氨酸以及哪些食物适合您的营养。

But leaving pharmacology aside, there's a very exciting non-pharmacological tool, a purely behavioral tool, that the research literature has told us can selectively increase dopamine within the nigrostriatal pathway, the pathway that's involved in divergent thinking, and can do so very dramatically, as much as 65% above baseline.

但抛开药理学不谈，有一种非常令人兴奋的非药理学工具，一种纯粹的行为工具，研究文献告诉我们，它可以选择性地增加黑质纹状体通路内的多巴胺，该通路涉及发散性思维，并且可以非常显着地发挥作用，比基线高出 65%。

And so this is a behavioral tool that is useful for a number of things, but that I find particularly interesting in leveraging towards the exploration and enhancement of creativity because, first of all, it's purely behavioral, so it's zero cost, and it involves no manipulation of brain neuromodulators or chemistry through pharmacology, so it's something that you can explore very safely and certainly not having to purchase anything.

这是一种行为工具，对很多事情都很有用，但我发现它在探索和增强创造力方面特别有趣，因为首先，它纯粹是行为性的，所以它是零成本，并且它不涉及通过药理学操纵大脑神经调节剂或化学反应，所以你可以非常安全地探索它，当然不需要购买任何东西。

And what's really remarkable is the selectivity, or I think it's fair to say the immense selectivity, that this particular behavioral intervention seems to exert on dopamine within this pathway associated with divergent thinking.

真正值得注意的是选择性，或者我认为可以公平地说巨大的选择性，这种特殊的行为干预似乎在与发散性思维相关的通路中对多巴胺施加作用。

So the study that I'm about to describe is a study that dates back 20 years.

所以我要描述的这项研究可以追溯到 20 年前。

Now, that should not concern you.

现在，这不应该让你担心。

In fact, the early arrival of this study, or what now seems to be early arrival, I mean, it wasn't that long ago, is really exciting because the first line of this study really illustrates how important or how much of a landmark study this really is.

事实上，这项研究的提前到来，或者现在看来是提前到来，我的意思是，这并不是很久以前的事情，这真的很令人兴奋，因为这项研究的第一行确实说明了这项研究到底有多么重要或具有多大的里程碑意义。

And so I'll just read you the first line of the study, then I'll tell you the title, then I'll tell you what they discovered in fairly top contour, and we will provide a link to the study if you want to peruse it in more detail.

因此，我将向您宣读该研究的第一行，然后我会告诉您标题，然后我会告诉您他们在相当高的轮廓中发现了什么，如果您想更详细地阅读该研究，我们将提供该研究的链接。

The first line of the study is, "This is the first in vivo," just meaning in the organism.

研究的第一行是“这是体内的第一次”，就是在有机体中的意思。

In this case, this was a study on humans.

在本例中，这是一项针对人类的研究。

"This is the first in vivo demonstration of an association between an endogenous neurotransmitter release," endogenous means within us, "and conscious experience." So what this sentence essentially says is this is the first study exploring how a chemical that's naturally released in our body relates to a particular quality of conscious experience.

“这是内源性神经递质释放（我们体内的内源性）与意识体验之间关联的首次体内演示。”所以这句话本质上说的是，这是第一项探索我们体内自然释放的化学物质如何与特定的意识体验质量相关的研究。

This study was performed in Scandinavia in one of the hospitals in Denmark.

这项研究是在斯堪的纳维亚半岛丹麦的一家医院进行的。

Again, we'll provide a link.

同样，我们将提供一个链接。

The first author is Kjaer.

第一作者是Kjaer。

I think I'm pronouncing it correctly, although probably not.

我认为我的发音是正确的，尽管可能不是。

K-J-A-E-R et al.

K-J-A-E-R 等人。

And the title of the study is "Increased Dopamine Tone During Meditation-Induced Change of Consciousness." And I want to just highlight that the meditation used in this study isn't really a meditation at all.

该研究的标题是“冥想引起意识变化期间多巴胺张力增加”。我想强调的是，这项研究中使用的冥想根本不是真正的冥想。

I don't know why they selected that for the title.

我不知道他们为什么选择这个作为标题。

The behavioral protocol used in this study was more akin to what is normally called Yoga Nidra or NSDR, non-sleep deep rest.

这项研究中使用的行为方案更类似于通常所说的 Yoga Nidra 或 NSDR，即非睡眠深度休息。

Now, Yoga Nidra and NSDR have been discussed many times before on this podcast.

现在，瑜伽休息术和 NSDR 已经在这个播客上讨论过很多次了。

Yoga Nidra, for instance, is a practice that's been around for hundreds, if not thousands of years, in which people deliberately lie still.

例如，瑜伽休息术（Yoga Nidra）是一种已经存在了数百年甚至数千年的练习，人们故意保持静止不动。

So they're forcing themselves to be mostly motionless.

所以他们强迫自己几乎一动不动。

Small movements are fine.

小动作就好。

And they're directing their attention to the surface of their body.

他们将注意力集中在身体的表面。

They're doing long exhale breathing, sometimes some intentions, sometimes some visualization, but it's really self-directed relaxation.

他们在做长长的呼气呼吸，有时是一些意图，有时是一些想象，但这确实是自我导向的放松。

And the key component is that people stay awake and engage in very little movement.

关键在于人们保持清醒并进行很少的运动。

And the keyword there is movement.

关键词是运动。

Now, non-sleep deep rest is an acronym, a term that I coined.

现在，非睡眠深度休息是一个缩写词，是我创造的一个术语。

It's not a term that I coined in order to try and wipe away or discard with Yoga Nidra.

这个术语不是我为了尝试用瑜伽休息术消除或丢弃而创造的。

I'm a person who has great respect for Yoga Nidra and its traditions.

我是一个非常尊重瑜伽休息术及其传统的人。

It's a term that I coined in order to encompass a number of practices that don't include any mystical type language or scientific language for that matter, and that doesn't involve intentions.

我创造这个术语是为了涵盖许多实践，这些实践不包括任何神秘类型的语言或科学语言，也不涉及意图。

It involves deep relaxation, yet remaining wide awake and conscious.

它涉及深度放松，但保持完全清醒和有意识。

Sometimes people fall asleep, and that's okay.

有时人们会睡着，这没关系。

But this is really an atypical brain state of being deeply relaxed, yet in general awake and motionless.

但这确实是一种非典型的大脑状态，即深度放松，但总体上是清醒且一动不动的。

Again, motionless being the key.

再说一遍，不动是关键。

Very few brain states involve us being mostly, if not completely motionless and yet awake.

很少有大脑状态让我们大部分时间（如果不是完全静止）同时保持清醒。

And it turns out that brain state, whether or not you call it Yoga Nidra, you call it NSDR, whether or not you call it meditation-induced shift in consciousness as they did in this study, although they do refer to Yoga Nidra, all refer to the same thing, which is being motionless and yet aware, and relaxed, I should mention.

事实证明，大脑状态，无论你是否称之为瑜伽休息术，你称之为 NSDR，无论你是否称之为冥想引起的意识转变，就像他们在这项研究中所做的那样，尽管他们确实指的是瑜伽休息术，但我应该提到的是，它们都指的是同一件事，即静止但有意识和放松。

So in this study, what they did was they brought subjects into the laboratory.

所以在这项研究中，他们所做的就是将受试者带入实验室。

They had them either undergo this self-directed deep relaxation while they are motionless or mostly motionless, or they had them listen to an audio script while also just lying there with eyes closed.

他们要么让他们一动不动或几乎一动不动地进行这种自我引导的深度放松，要么让他们闭着眼睛躺在那里听音频脚本。

And then they used a number of chemical tricks, and I don't want to get too deep into those now because they can be a little bit distracting.

然后他们使用了一些化学技巧，我现在不想太深入这些，因为它们可能会有点分散注意力。

For those of you that are interested, you can look at it in the study.

有兴趣的可以去研究一下。

This is a binding of a chemical in the brain that then they can image with brain imaging, which is what they did in this study, to evaluate how much dopamine changed in the brain and where specifically in the brain dopamine changed its levels before, during, and after this particular behavioral practice in one or the other group.

这是大脑中一种化学物质的结合，然后他们可以通过大脑成像来成像，这就是他们在本研究中所做的，以评估大脑中多巴胺的变化程度，以及在一组或另一组中的这种特定行为练习之前、期间和之后，多巴胺在大脑中的具体位置发生了变化。

And what they discovered is that people who did this deep relaxation, that is self-directed deep relaxation, lying there, eyes closed, relatively motionless, although small movements of the body or movements of the head are absolutely fine.

他们发现，做这种深度放松的人，也就是自我导向的深度放松，躺在那里，闭着眼睛，相对一动不动，尽管身体的小动作或头部的动作绝对没问题。

What they observed was a 65% increase in dopamine release.

他们观察到多巴胺释放增加了 65%。

Now, here it's key, dopamine release.

现在，关键是多巴胺的释放。

And they observed an increase in so-called theta activity.

他们观察到所谓的 theta 活动有所增加。

Theta activity is a pattern of brainwave activity that's commonly associated with creative states and divergent thinking in particular, so that's important.

Theta 活动是一种脑电波活动模式，通常与创造性状态和发散性思维相关，因此这一点很重要。

And they observed that across subjects, specifically in the nigrostriatal pathway, this pathway associated with divergent thinking.

他们观察到，在不同的受试者中，特别是在黑质纹状体通路中，该通路与发散性思维相关。

So this is very exciting.

所以这非常令人兴奋。

This is a study that really points to a behavioral tool that can be used to selectively elevate dopamine in the very pathway that one would want to if they wanted to engage divergent thinking for sake of creative exploration.

这项研究真正指出了一种行为工具，可以用来选择性地提高多巴胺的水平，如果人们想要为了创造性探索而进行发散性思维，他们就会想要这样的途径。

There are also a number of key observations within this study.

这项研究还有一些重要的观察结果。

First of all, the reduction in bodily movement was essential.

首先，减少身体活动至关重要。

In fact, when people rated or when the amount of readiness for action in their system, their body, was evaluated, what people found was that immediately after this practice, they felt very still.

事实上，当人们评价或评估他们的身体系统的行动准备程度时，人们发现，在这种练习之后，他们立即感到非常静止。

In other words, they felt as if remaining still was natural.

换句话说，他们觉得保持静止是理所当然的。

Now, it's not the case that they couldn't move.

现在，他们已经不是不能动了。

In fact, the elevation in dopamine that occurred during this practice, this Yoga Nidra-like, non-sleep or NSDR-like practice, actually prepared them to be able to move in a much more dedicated and robust way afterwards.

事实上，在这种类似瑜伽休息术、非睡眠或类似 NSDR 的练习过程中，多巴胺水平升高，实际上为他们在之后能够以更加专注和稳健的方式进行运动做好了准备。

But during the practice, their readiness for action went way, way down.

但在练习过程中，他们的行动准备程度大大降低了。

Not surprising.

并不奇怪。

They were pretty much motionless.

他们几乎一动不动。

But interestingly, as the level of readiness for movement went down, down, down, down, down, their degree of visual imagery, that is, their internal landscape and their ability to imagine new things, increased.

但有趣的是，随着运动的准备程度不断下降，下降，下降，下降，下降，他们的视觉意象程度，即他们的内部景观和想象新事物的能力增加了。

And in fact, areas of the brain that are associated with visual imagery, such as the visual or so-called occipital cortex and the parietal cortex, has been shown in other studies to ramp up when people are motionless.

事实上，其他研究表明，与视觉图像相关的大脑区域，例如视觉或所谓的枕叶皮层和顶叶皮层，在人们静止时会增加。

So there seems to be this inverse relationship between movement and visual imagery, which makes sense.

因此，运动和视觉图像之间似乎存在这种反比关系，这是有道理的。

When we're moving, we can pay attention to things in the outside world.

当我们移动时，我们可以关注外界的事物。

We tend to be aware of our sensory environment to varying degrees.

我们倾向于在不同程度上意识到我们的感官环境。

But we don't tend to be very focused on visual imagery within our head.

但我们往往不太关注头脑中的视觉图像。

Whereas when we lie down or sit down and close our eyes and we are motionless, the degree of visual imagery really increases.

而当我们躺下或坐下来闭上眼睛一动不动时，视觉意象的程度确实会增加。

Hence, the increase in divergent thinking, because what essentially is happening is the library of options, the library of possible interactions with whatever it is that you're thinking about.

因此，发散性思维的增加，因为本质上正在发生的是选项库，与你正在思考的任何东西可能相互作用的库。

I give the example, which is a trivial one on purpose, of a pen, but the bank of options that becomes available when we are motionless and when we are limiting our visualization of the external world increases exponentially.

我故意举了一个小例子——一支笔，但是当我们一动不动、限制我们对外部世界的可视化时，可用的选项就会呈指数级增长。

So this is important, and what it points to is the fact that this very simple, completely non-pharmacologic behavioral practice of lying down motionless for some period of time, and I confess, the amount of time that they used in this study was quite long.

所以这很重要，它指出的是这样一个事实，即这种非常简单、完全非药物的行为练习，即躺下一段时间一动不动，我承认，他们在这项研究中使用的时间相当长。

It was longer than 60 minutes But all the data that I'm aware of in terms of NSDR and yoga nidra, and there's a growing body of literature on these practices, I should mention, show that even 10 minutes, or even better would be 20 or 30 minutes of lying motionless with eyes closed and allowing the mind to drift wherever it happens to go.

时间超过了 60 分钟，但我所知道的 NSDR 和瑜伽休息术方面的所有数据，以及越来越多关于这些练习的文献，我应该提一下，都表明，即使是 10 分钟，甚至更好的是 20 或 30 分钟，闭着眼睛一动不动地躺着，让思绪飘向任何它想去的地方。

But focusing on relaxing by doing long exhale breathing, perhaps doing a body scan or focusing your attention on particular body parts, but not keeping it focused on any one particular body part for that long.

但是，通过长时间呼气呼吸来集中放松，也许可以进行身体扫描或将注意力集中在特定的身体部位，但不要将注意力长时间集中在任何特定的身体部位。

That general practice of deep relaxation while awake and being relatively motionless really favors the brain states associated with divergent thinking and actually represents an accessing of the various components that you would use during divergent thinking.

在清醒和相对静止的情况下进行深度放松的一般做法确实有利于与发散思维相关的大脑状态，并且实际上代表了对发散思维期间将使用的各种组件的访问。

And perhaps most excitingly, it's associated with this massive increase, 65% increase in dopamine release within the very pathway that underlies divergent thinking.

也许最令人兴奋的是，它与发散性思维背后的途径中多巴胺释放量的大幅增加（65%）相关。

So my recommendation would be for those of you that are trying to enhance divergent thinking and creative ability, that you would do this practice at a minimum once per week.

因此，我的建议是，对于那些试图增强发散思维和创造力的人，每周至少进行一次这种练习。

And I should say, if you were going to do it once per week, I'd recommend doing it for about 20 to 30 minutes.

我应该说，如果你打算每周做一次，我建议你做大约 20 到 30 分钟。

Some of you might be able to do it for as long as 60 minutes.

有些人可能能够坚持长达 60 分钟。

I myself do such a practice on a daily basis, anywhere from 10 minutes to 20 minutes, sometimes 30 minutes.

我自己每天都会进行这样的练习，每次10分钟到20分钟，有时甚至30分钟。

There's an example of an NSDR script, completely zero cost.

有一个 NSDR 脚本的示例，完全零成本。

I confess it does happen to be my voice, so forgive me in advance.

我承认这确实是我的声音，所以请提前原谅我。

There are other options of NSDR.

NSDR 还有其他选项。

You can go to YouTube, put NSDR and my name.

你可以去 YouTube，输入 NSDR 和我的名字。

Again, completely zero cost.

再次强调，完全零成本。

You can get a sample of what a 10-minute NSDR script looks like.

您可以获得 10 分钟 NSDR 脚本的示例。

That's through Virtusan, put that out there.

这是通过 Virtusan 实现的，把它放在那里。

So thank you Virtusan for putting that out there at zero cost.

因此，感谢 Virtusan 以零成本将其推出。

There are examples of 20 and 30-minute NSDR scripts and yoga nidra scripts.

有 20 和 30 分钟 NSDR 脚本和瑜伽休息脚本的示例。

Some that I particularly like, we will also provide a link to some of those.

有些我特别喜欢，我们还将提供其中一些的链接。

Again, those are completely zero cost for you to explore.

同样，这些对于您来说探索完全是零成本。

But more important than you follow any one particular yoga nidra NSDR script is that you learn to take your body and brain into these states of limited motion, elevated dopamine within this particular pathway, and fairly deep relaxation.

但比遵循任何一种特定的瑜伽休息术 NSDR 脚本更重要的是，你要学会让你的身体和大脑进入这些有限运动的状态，在这个特定的途径中增加多巴胺，以及相当深度的放松。

Again, if you happen to fall asleep, that's not necessarily a bad thing, although the idea is that you stay in a shallow plane of consciousness or sleep, hence the term non-sleep deep rest.

再说一次，如果你碰巧睡着了，那不一定是坏事，尽管这个想法是你停留在浅层意识或睡眠中，因此称为非睡眠深度休息。

So in any event, I think this is a very useful practice that many people could benefit from, and the fact that it's zero cost and purely behavioral, I think adds additional benefit because it's certainly one that people could explore depending on what amount of time you're willing to commit.

因此，无论如何，我认为这是一种非常有用的做法，很多人都可以从中受益，事实上，它是零成本和纯粹的行为，我认为增加了额外的好处，因为这肯定是人们可以探索的做法，具体取决于你愿意投入多少时间。

And the research data on this now extend beyond this one individual paper, and I think is really exciting because what it says is, as the title and first line of the paper suggests, is that we can increase dopamine using specific types of meditation-induced consciousness.

现在这方面的研究数据已经超出了这篇单独的论文，我认为这真的很令人兴奋，因为正如论文的标题和第一行所暗示的那样，我们可以使用特定类型的冥想诱导意识来增加多巴胺。

And those increases in dopamine can be used to increase our ability to be more creative.

多巴胺的增加可以用来提高我们的创造力。

Before moving forward, I want to make absolutely clear how it is that you would use NSDR, AKA yoga nidra or similar.

在继续之前，我想绝对清楚地说明您将如何使用 NSDR、AKA Yoga Nidra 或类似产品。

The name doesn't really matter after all.

毕竟，名字并不重要。

The practice is what matters.

实践才是最重要的。

In order to enhance dopamine in this nigrostriatal pathway and enhance divergent thinking.

为了增强这条黑质纹状体通路中的多巴胺，增强发散性思维。

The key thing to understand here is that the period of motionlessness and deep relaxation while awake increases dopamine in the nigrostriatal pathway.

这里要理解的关键是，清醒时静止和深度放松的时期会增加黑质纹状体通路中的多巴胺。

It increases mental imagery, that is, it increases access to the bank or the library, if you will, of possible solutions or elements to engage in the divergent thinking process.

它增加了心理意象，也就是说，如果你愿意的话，它可以增加进入银行或图书馆的机会，以获取可能的解决方案或元素，以参与发散性思维过程。

But divergent thinking itself does not occur during NSDR, AKA yoga nidra.

但在 NSDR（又称瑜伽休息术）期间，发散思维本身不会发生。

The NSDR and yoga nidra deep relaxation meditation, whatever it is you want to call it, sets a dopaminergic tone, and that's actually the appropriate use of the word.

NSDR 和瑜伽休息术深度放松冥想，无论你想怎么称呼它，都设定了多巴胺能基调，这实际上是这个词的正确用法。

Dopaminergic tone, it raises the baseline of dopamine transmission in that circuitry that then positions you to engage in divergent thinking more effectively.

多巴胺能音调，它提高了该电路中多巴胺传输的基线，然后使您能够更有效地进行发散思维。

So the idea would be to do anywhere from 10 to 20, maybe 30 minutes, maybe even as much as an hour, depending on how much time you had to dedicate of such a meditation NSDR practice.

因此，我们的想法是做 10 到 20 分钟，也许是 30 分钟，甚至可能长达一个小时，具体取决于你需要花多少时间进行这种冥想 NSDR 练习。

And then, not necessarily immediately, but within the 5 to 15 minutes following, then to go into a practice of divergent thinking and start doing creative exploration.

然后，不一定是立即，而是在接下来的 5 到 15 分钟内，然后进行发散性思维实践并开始进行创造性探索。

That is, to start thinking about different ways to combine existing elements in whatever domain it is that you want to achieve creativity.

也就是说，开始考虑以不同的方式来组合您想要实现创造力的任何领域中的现有元素。

So the point is that the divergent thinking itself is not occurring during the NSDR or yoga nidra practice.

所以重点是，在 NSDR 或瑜伽休息术练习期间，发散思维本身并没有发生。

The NSDR and yoga nidra practice prepares you for divergent thinking that you do in the hour or hours that follows.

NSDR 和瑜伽休息术练习可以帮助您为接下来的一个或几个小时内的发散性思维做好准备。

And just to contrast that with pharmacology, I am not aware of any specific dopamine-related pharmacology that would allow us to selectively increase dopamine in the very pathway associated with divergent thinking and creativity.

与药理学相比，我不知道有任何特定的多巴胺相关药理学可以让我们在与发散性思维和创造力相关的途径中选择性地增加多巴胺。

Now, there are forms of pharmacology that can shift brain neurotransmitters and neuromodulators in ways that favor creativity, and this is certainly a topic that we will go into in more depth in a future episode.

现在，有一些药理学形式可以以有利于创造力的方式改变大脑神经递质和神经调节剂，这当然是我们将在未来的剧集中更深入讨论的主题。

But there's an exciting study that was performed just this last year looking at the role of serotonin, another neuromodulator, in divergent and convergent thinking.

但去年刚刚进行了一项令人兴奋的研究，研究了另一种神经调节剂血清素在发散思维和聚合思维中的作用。

And it turns out that serotonin underlies a lot of the brain activity that's responsible for both divergent and for convergent thinking.

事实证明，血清素是许多大脑活动的基础，这些活动负责发散思维和聚合思维。

And there's one particular form of pharmacology which can enhance activation of the serotonergic pathways associated with the so-called 5-HT, that's serotonin, 5-HT, that's the abbreviation, 5-HT2A receptor, serotonin 2A receptor, in particular brain areas in ways that favor both divergent and convergent thinking.

有一种特殊形式的药理学可以增强与所谓的 5-HT（即血清素、5-HT，缩写为 5-HT2A 受体、血清素 2A 受体）相关的血清素通路的激活，特别是大脑区域，其方式有利于发散思维和聚合思维。

And the pharmacologic agent in that case Turns out to be very low dose, or as some of you may have heard of it referred to as microdosing of psilocybin.

在这种情况下，药剂的剂量非常低，或者正如你们中的一些人可能听说过的那样，它被称为裸盖菇素的微剂量。

Now, I do want to say, because it would be entirely inappropriate for me to not say this, that in most areas of the world, and in particular in the United States, psilocybin is still illegal.

现在，我确实想说，在世界大多数地区，特别是在美国，裸盖菇素仍然是非法的，因为如果我不这么说，那是完全不合适的。

It is not legal.

这是不合法的。

In some areas, it has been decriminalized, and there are a number of different clinical trials occurring now at Johns Hopkins, at Stanford, at University of California, San Francisco, and elsewhere, exploring psilocybin for the treatment of depression, for trauma, for eating disorders.

在一些地区，裸盖菇素已经合法化，约翰·霍普金斯大学、斯坦福大学、加州大学旧金山分校和其他地方正在进行许多不同的临床试验，探索裸盖菇素治疗抑郁症、创伤和饮食失调。

Most of those studies focus on macrodoses of psilocybin, not microdosing.

这些研究大多数集中于裸盖菇素的大剂量，而不是微剂量。

There are far fewer studies of microdosing of psilocybin, and I do have to point out that psilocybin use and possession, and of course, sale is still illegal.

关于裸盖菇素微剂量的研究要少得多，我必须指出，裸盖菇素的使用和持有，当然，销售仍然是非法的。

So I would be remiss if I didn't state that.

因此，如果我不声明这一点，那就是我的失职。

However, I will provide a link to the study that shows that microdosing of psilocybin for a series of weeks on a daily basis, so these are dosages of psilocybin that do not induce hallucination and do not massively shift mood or internal states in any way that has people feeling like they are acting or feeling that much different, although some people do report a subjective shift, does seem to increase divergent thinking ability.

然而，我将提供一个研究链接，该研究表明，每天连续几周服用微量裸盖菇素，这些剂量的裸盖菇素不会引起幻觉，也不会以任何方式大幅改变情绪或内部状态，使人们感觉自己的行为或感觉有很大不同，尽管有些人确实报告了主观转变，但似乎确实增加了发散思维能力。

But I do want to put a big asterisks, a highlight, and an underline pen beneath the statement I'm about to make, which is that pharmacology of the serotonin system, just as pharmacology of the dopamine system, is very broadband.

但我确实想在我即将发表的声明下面加上一个大星号、一个突出显示和一个下划线，即血清素系统的药理学，就像多巴胺系统的药理学一样，是非常广泛的。

It's a shotgun approach.

这是一种霰弹枪方法。

You're going to hit all the circuits of the brain that involve serotonin with microdosing psilocybin.

微剂量的裸盖菇素会刺激大脑中所有涉及血清素的回路。

Although it has some selectivity for the 5-HT2A receptor, it can attach to other receptors as well and act there.

虽然它对 5-HT2A 受体有一定的选择性，但它也可以附着在其他受体上并在那里发挥作用。

This is the same reason why SSRI, selective serotonin reuptake inhibitors, can indeed shift mood and appetite, but can also shift libido and other things.

这就是为什么 SSRI（选择性血清素再摄取抑制剂）确实可以改变情绪和食欲，但也可以改变性欲和其他东西的原因。

It's because there are serotonin receptors everywhere, or I should say many places, not just in the areas of the brain that are associated with mood, for instance.

这是因为到处都有血清素受体，或者我应该说很多地方都有血清素受体，而不仅仅是大脑中与情绪相关的区域。

And as I mentioned before, agents, whether or not they are recreational or illicit drugs or prescription drugs or supplements that increase dopamine will also be broadband and hit a number of different circuits in parallel.

正如我之前提到的，药剂，无论是娱乐性药物、违禁药物、处方药还是增加多巴胺的补充剂，也将是宽带的，并同时作用于许多不同的电路。

So this is why I always say behavioral tools really should come first.

所以这就是为什么我总是说行为工具确实应该放在第一位。

I don't say that because I dislike pharmacology.

我这么说并不是因为我不喜欢药理学。

I say that because in many cases, behavioral tools are not only safer and easier to titrate, to adjust the duration, et cetera, than is pharmacology, but also because they can sometimes, as in the case of the study we just described, afford you more specificity, not less than pharmacology.

我这么说是因为在很多情况下，行为工具不仅比药理学更安全、更容易滴定、调整持续时间等，而且还因为它们有时可以（就像我们刚才描述的研究的情况）为您提供更多特异性，而不是低于药理学。

Pharmacology has its place, can be wonderful, provided it's safe and legal, et cetera, but it can cause a lot of so-called off-target effects.

药理学有它的地位，可以很精彩，只要它安全合法等等，但它可能会导致很多所谓的脱靶效应。

So for those of you that are interested in increasing creativity through pharmacology, I would say stay tuned for the data on psilocybin and microdosing psilocybin.

因此，对于那些有兴趣通过药理学提高创造力的人，我想说，请继续关注裸盖菇素和微剂量裸盖菇素的数据。

If you are absolutely obsessed with the idea of microdosing psilocybin for enhancing creativity and you'd like to go straight to the study, I will tell you what that study is, and therefore you can access some of the specifics in terms of dosaging and protocols, et cetera.

如果您绝对痴迷于微剂量裸盖菇素来增强创造力的想法，并且您想直接参加这项研究，我会告诉您该研究是什么，因此您可以了解剂量和方案等方面的一些细节。

So since I can't help myself, I'll just very briefly summarize that microdosing psychedelic study.

因此，既然我无法控制自己，我就简单地总结一下微剂量致幻剂研究。

The title of the study, which was published in 2018, is Exploring the Effect of Microdosing Psychedelics on Creativity in an Open Label Natural Setting.

该研究于 2018 年发表，标题为“探索开放标签自然环境中微剂量迷幻药对创造力的影响”。

Interesting title.

有趣的标题。

This was a microdosing event organized by the Dutch Psychedelic Society.

这是荷兰迷幻协会组织的一次微剂量活动。

They examined the effects of psychedelic truffles, where they knew what sorts of psychedelic compounds were contained there on two creativity related problem-solving tasks.

他们研究了迷幻松露的影响，他们知道松露中含有哪些类型的迷幻化合物对两项与创造力相关的问题解决任务。

The picture concept task, which I don't expect you to recognize or know, but it assesses convergent thinking, and the alternative uses task, which I also don't expect you to know, but is a standard task for assessing divergent thinking.

图片概念任务，我不希望你认识或知道，但它评估聚合思维，而替代使用任务，我也不期望你知道，但它是评估发散思维的标准任务。

They tested once before taking a microdose, and while the effects were expected to be manifested, they say.

他们说，他们在服用微剂量之前进行了一次测试，虽然效果预计会显现出来。

Oh, interesting.

哦，有趣。

They use the word manifested in a study of psychedelics.

他们使用迷幻药研究中体现的这个词。

Science is changing indeed.

科学确实正在发生变化。

In any case, what they found was an enhancement of creative, that is divergent and convergent thinking.

无论如何，他们发现的是创造力的增强，即发散思维和聚合思维。

Not surprising given the fact that the 5-HT2A receptor activity is increased by microdosing of psilocybin and 5-HT2A receptors are present both on the neural circuits that underlie divergent and convergent thinking.

这并不奇怪，因为微剂量的裸盖菇素会增加 5-HT2A 受体活性，并且 5-HT2A 受体同时存在于发散思维和聚合思维背后的神经回路上。

So again, this is not a plug for microdosing psilocybin.

再次强调，这不是微剂量裸盖菇素的塞子。

This is really in response to what I know will be a number of different questions about what sorts of pharmacologic agents can be used to increase creativity.

这实际上是对我所知道的关于哪些药物可以用来提高创造力的许多不同问题的回应。

So more on that later, and again, we'll provide a link if you want to read that study in more depth.

因此，稍后会详细介绍，如果您想更深入地阅读该研究，我们将再次提供一个链接。

I can imagine that a number of you are probably also wondering about the effects of alcohol and the effects of cannabis on creativity.

我可以想象你们中的许多人可能也想知道酒精和大麻对创造力的影响。

We did a long in-depth episode all about alcohol and its effects on health.

我们做了一个关于酒精及其对健康影响的长篇深入剧集。

The bottom line on alcohol is that in excess of two drinks per week, you're starting to run into the cancer-promoting and toxic effects of alcohol.

饮酒的底线是，每周饮酒超过两杯，您就会开始遭受酒精的致癌和毒性作用。

I didn't choose for the answer to be that, but that's what the data tell us.

我没有选择这样的答案，但这就是数据告诉我们的。

I'm not telling you, you can't drink more than two drinks per week.

我不是告诉你，你每周不能喝超过两杯酒。

I'm just saying that if you're going to do that, you should really consider offsetting that with some other behavioral measures, all discussed in the episode on alcohol.

我只是说，如果你打算这样做，你真的应该考虑用其他一些行为措施来抵消，所有这些都在关于酒精的剧集中讨论过。

And despite what people think, there is absolutely zero, zero evidence that alcohol increases creativity.

不管人们怎么想，绝对有零、零的证据表明酒精可以提高创造力。

However, by way of reducing activation of the prefrontal cortex, there is some evidence that alcohol and other substances that reduce what it's called autobiographical scripting, that is a narrative about ourselves, a sort of self-awareness, that it can enhance divergent thinking at very low doses.

然而，通过减少前额皮质的激活，有一些证据表明，酒精和其他物质可以减少所谓的自传体脚本，即关于我们自己的叙述，一种自我意识，它可以在非常低的剂量下增强发散性思维。

Now, this makes sense.

现在，这是有道理的。

Divergent thinking involves remembering certain things that we can use as elements in the creative process, but suppressing narratives about what the use of those would mean.

发散性思维涉及记住我们可以在创作过程中用作元素的某些事物，但抑制有关这些事物的使用意味着什么的叙述。

Will people like it?

人们会喜欢吗？

Will they not like it?

他们会不喜欢吗？

Will it lead to the outcome we want?

会导致我们想要的结果吗？

Will it won't?

会不会吗？

All of that autobiographical scripting involves The forebrain being very, very active in specific regions of the forebrain in particular, and that all needs to be suppressed, which alcohol in very low doses can accomplish.

所有这些自传式脚本都涉及到前脑非常非常活跃，特别是在前脑的特定区域，所有这些都需要被抑制，而极低剂量的酒精就可以做到这一点。

But again, that's not a plug for alcohol.

但再次强调，这不是酒精塞。

I think behavioral tools would be a much better route.

我认为行为工具会是更好的途径。

But it therefore shouldn't be surprising why some people have used low-dose alcohol in order to engage in the creative process because it involves less inhibition or sense of self that could be detrimental to the divergent thinking process.

但因此，为什么有些人使用低剂量的酒精来参与创作过程也就不足为奇了，因为它涉及较少的抑制或自我意识，这可能不利于发散性思维过程。

Now, with respect to cannabis, I went in depth into the biology and the various uses, misuses, dangers, and in some cases, benefits of cannabis use in certain, the keyword there is certain populations.

现在，关于大麻，我深入研究了大麻的生物学和各种用途、误用、危险，以及在某些情况下使用大麻对某些特定人群的好处。

And I also dove into whether or not cannabis can be used to increase divergent and convergent thinking.

我还深入研究了大麻是否可以用来增加发散性和聚合性思维。

So that's timestamped in that episode.

所以那是在那一集中的时间戳。

I'll refer you to that episode.

我会向您推荐那一集。

But the long and short of it is that many of the ideas that people come up with when under the influence of cannabis, in particular, high THC-containing cannabis, does lead to enhanced divergent thinking, but so enhanced, it turns out, that oftentimes those ideas can't be constrained by the convergent thinking process.

但总而言之，人们在大麻（尤其是含有高 THC 的大麻）的影响下提出的许多想法确实会导致发散性思维的增强，但事实证明，增强后的想法往往无法受到聚合性思维过程的限制。

In other words, they have lots of ideas that make sense while under the influence of cannabis, but that later cannot be implemented into a coherent framework that leads to any actual creative endeavor or creative product.

换句话说，他们有很多在大麻影响下有意义的想法，但后来无法实施到一个连贯的框架中，从而产生任何实际的创造性努力或创造性产品。

Or, as is often the case with cannabis, they simply can't remember what they were thinking about.

或者，正如大麻的常见情况一样，他们根本不记得自己在想什么。

Anytime there's a discussion about dopamine, there seems to be a discussion about motivation, desire, and drive.

每当讨论多巴胺时，似乎都会讨论动机、欲望和动力。

And of course, that makes sense given the roles of dopamine.

当然，考虑到多巴胺的作用，这是有道理的。

We did an entire episode on dopamine, motivation, and drive.

我们做了一整集关于多巴胺、动机和驱动力的内容。

It's one of our most popular episodes.

这是我们最受欢迎的剧集之一。

Again, you can access that with timestamps in all formats at hubermanlab.com.

同样，您可以在 hubermanlab.com 上访问所有格式的时间戳。

And anytime there's a discussion about dopamine and motivation, we also seem to have a lot of questions about attention and focus in ADHD or attention deficit hyperactivity disorder in particular.

每当讨论多巴胺和动机时，我们似乎也会有很多关于注意力缺陷多动症或注意力缺陷多动障碍的注意力和注意力的问题。

So just as a brief mention, there is a literature, although not terribly extensive, a small but strong literature on the relationship between ADHD and creativity.

简单提一下，有一篇文献，虽然不是非常广泛，但关于多动症和创造力之间关系的文献虽然不多，但很有说服力。

And the long and short of that literature is that people who have ADHD, regardless of age, do seem to have an ability to focus, I've mentioned that in the episode on ADHD, provided that they are interested in the thing that they are focusing on.

这些文献的长处和短处是，患有注意力缺陷多动症的人，无论年龄大小，似乎都有注意力集中的能力，我在关于注意力缺陷多动症的剧集中提到过，只要他们对自己关注的事物感兴趣。

So that runs counter to this idea that people with ADHD simply can't focus.

因此，这与“多动症患者根本无法集中注意力”的观点背道而驰。

They can, but it tends to be a focus that's selective for things that they are very excited about or interested in, as opposed to a general ability to focus.

他们可以，但往往会选择性地关注他们非常兴奋或感兴趣的事情，而不是一般的集中注意力的能力。

What's also highly underappreciated is that people who have ADHD oftentimes are very effective at divergent thinking, but are less effective at convergent thinking.

同样被高度低估的是，患有多动症的人通常在发散性思维方面非常有效，但在聚合性思维方面却不太有效。

What this tells us is that people with ADHD can often have excellent, novel, and indeed creative ideas, but that the implementation of those creative ideas is sometimes challenged.

这告诉我们，患有注意力缺陷多动症的人通常可以有优秀的、新颖的、确实有创意的想法，但这些创意的实施有时会受到挑战。

And that's one reason to explore rational pharmacology, nutrition, supplementation, et cetera.

这就是探索合理药理学、营养、补充剂等的原因之一。

Those are all things to explore in concert with, or I should say, in working closely with a board-certified physician or ideally psychiatrist expert in ADHD.

这些都是需要与经过委员会认证的医生或理想的多动症精神病专家密切合作来探索的事情。

You can also check out the episode that we did on ADHD.

您还可以查看我们关于多动症的剧集。

There are a lot of tools there, a lot of science mentioned there to support those tools.

那里有很多工具，那里提到了很多科学来支持这些工具。

Again, you can find that at hubermanlab.com.

同样，您可以在 hubermanlab.com 上找到它。

But I did think it was important to point out, even if briefly, that having ADHD is not a barrier to creativity, and in fact, may actually be an enhanced portal to creativity, but that it doesn't allow people to access the convergent thinking that allows creative ideas to be implemented into specific strategies, pressure tested, and eventually delivered in the form of a final product of music, art, et cetera.

但我确实认为有必要指出，即使是简单地指出，患有注意力缺陷多动症并不是创造力的障碍，事实上，它实际上可能是创造力的增强门户，但它不允许人们获得聚合思维，从而使创造性想法能够落实到具体策略中，进行压力测试，并最终以音乐、艺术等最终产品的形式交付。

That is not to say that people with ADHD cannot accomplish that, but that it is going to require some additional steps and protocols in order to enhance convergent thinking.

这并不是说患有多动症的人无法做到这一点，而是说需要一些额外的步骤和协议来增强聚合思维。

And that episode and the episode that we did on focus, and in particular, tools to enhance focus, is very much directed at ways to enhance convergent thinking.

那一集和我们关于专注力的那一集，特别是增强专注力的工具，很大程度上是针对增强聚合思维的方法。

So if you have ADHD or know somebody who does and you're interested in the creative process or focusing generally, please check out the episodes that I mentioned.

因此，如果您患有多动症或认识患有多动症的人，并且您对创作过程或总体关注感兴趣，请查看我提到的剧集。

Now, there's also a small but nonetheless very exciting literature on the relationship between physical movement and divergent thinking.

现在，还有一些关于身体运动和发散思维之间关系的小型但非常令人兴奋的文献。

This should come as no surprise to us.

这对我们来说应该不足为奇。

As mentioned many times now in this episode, the nigrostriatal pathway involved in divergent thinking and that involves dopamine is also responsible for eye blinks and for movements of the limbs of the body in very deliberate ways.

正如本集中多次提到的，涉及发散思维并涉及多巴胺的黑质纹状体通路也负责眨眼和以非常刻意的方式进行身体四肢的运动。

This tells us that there's some direct or maybe indirect relationship between movement of the body and divergent thinking.

这告诉我们，身体的运动和发散性思维之间存在某种直接或间接的关系。

And despite the fact that it's only a few studies, there have been some studies of whether or not people are able to engage in divergent thinking more effectively when they are doing things like pacing or walking, and this could be on a treadmill or back and forth across the room.

尽管这只是少数研究，但已经有一些研究表明人们在进行诸如踱步或步行之类的事情时是否能够更有效地进行发散性思维，这可能是在跑步机上或在房间里来回进行。

And in fact, that is absolutely the case.

事实上，情况绝对如此。

If you're somebody like myself who tends to have their best ideas, not saying that my ideas are always terrific, but among the ideas I have, some of the better ones arrive to me while on my long Sunday run.

如果你像我一样倾向于拥有最好的想法，并不是说我的想法总是很棒，而是在我拥有的想法中，一些更好的想法是在我漫长的周日跑步时想到的。

I tend to do a long run or hike on Sundays, sometimes with a light weight vest or something of that sort.

我倾向于在周日进行长距离跑步或徒步旅行，有时会穿着轻质背心或类似的东西。

But when I'm in a state of essentially not directing my attention to any one thing in my external environment, this is extremely key for reasons that now should be obvious.

但是，当我处于基本上不将注意力集中在外部环境中的任何一件事的状态时，这是极其关键的，原因现在应该是显而易见的。

Anytime we are directing our attention to a visual target or an auditory target, we are not as able to engage in divergent thinking.

每当我们将注意力转移到视觉目标或听觉目标时，我们就无法进行发散性思维。

This is why I will sometimes listen to podcasts or to audiobooks while I go on these runs, but for portions of these runs or hikes, I tend to turn those off and just focus on the movement and focus on not focusing on anything in particular.

这就是为什么我有时会在跑步时听播客或有声读物，但对于这些跑步或徒步旅行的部分内容，我倾向于将其关闭，只专注于运动，而不是专注于任何特定的事情。

And oftentimes, I will stop and write down ideas that suddenly or seemingly suddenly appear to me or geyser to the surface.

很多时候，我会停下来写下那些突然或看似突然出现在我面前或浮出水面的想法。

I'll have an idea.

我有一个主意。

Sometimes those are good ideas, sometimes less good ideas.

有时这些是好主意，有时则不太好。

The fact that that happens for me and the fact that many people are pacers or runners or come up with their best ideas while in the shower or while engaging in activities that don't require a lot of sensory attention to one specific location, either visual or auditory, et cetera That is because it engages these nigrostriatal pathways through movement, which then opens up this library of ideas and allows the intersection of different ideas that normally would be constrained to separate categories.

事实上，这种情况发生在我身上，而且许多人都是步行者或跑步者，或者在淋浴时或在从事不需要对某一特定位置（视觉或听觉等）进行大量感官关注的活动时想出最好的想法，这是因为它通过运动参与这些黑质纹状体通路，然后打开这个想法库，并允许通常被限制在不同类别的不同想法交叉。

One way to think about this by analogy would be that when I was a kid, you'd go to the library.

通过类比来思考这个问题的一种方法是，当我还是个孩子的时候，你会去图书馆。

Nowadays, you just go online, but the different pages of different books on different topics are kept distinct from one another.

如今，您只需上网即可，但不同主题的不同书籍的不同页面却彼此不同。

That is, bound by different book covers and book ends, different shelves in the library.

即由图书馆中不同的书封面和书挡、不同的书架装订。

It's as if different pages and elements from those books are now being combined in a pseudo-random, not random, but in a pseudo-random way, and in that combination, new possibilities about ways that information could be combined and implemented start to arise.

就好像这些书中的不同页面和元素现在以伪随机的方式组合在一起，不是随机的，而是以伪随机的方式，在这种组合中，信息组合和实施方式的新可能性开始出现。

So the tool that emerges from this is very simple, and it won't necessarily apply to everybody, but if you are somebody who finds that just sitting in a chair and trying to be creative is very challenging, some of you might benefit from, for instance, if you are engaging in writing or you want to write, to talk into the voice recorder of your phone while walking or simply walking and not attending to any one specific thing visually or through headphones.

因此，由此产生的工具非常简单，不一定适用于所有人，但如果您发现坐在椅子上并尝试发挥创造力非常具有挑战性，那么你们中的一些人可能会受益，例如，如果您正在写作或想要写作，则可以在走路或只是走路时对着手机的录音机说话，而不用视觉或通过耳机关注任何特定的事情。

And then as ideas surface, seemingly out of nowhere, which is how it happens, that you could either put them into your phone by voice dictation, or you could type them out if you like.

然后，当想法浮出水面时，你可以通过语音听写将它们输入手机，也可以根据需要将它们打印出来，这似乎是凭空而来的，事情就是这样发生的。

The key thing is to not be distracted by other things in your phone, not to start going onto social media or doing phone calls or looking at text messages, because that, by definition, is going to take you out of this, what biologists call a pseudo-random walk.

关键是不要被手机中的其他东西分散注意力，不要开始使用社交媒体、打电话或查看短信，因为根据定义，这会让你摆脱这种状态，生物学家称之为伪随机游走。

And this pseudo-random element is extremely important.

而这个伪随机元素极其重要。

We know, for instance, that many circuits within the brain have what's called dedicated point-to-point wiring.

例如，我们知道大脑内的许多电路都有所谓的专用点对点接线。

So for instance, the brain circuits that govern your breathing, the brain circuits that govern your heartbeat, the brain circuits that govern your specific movements once you are an adult and allow for smooth, directed movement, are very precise.

例如，控制呼吸的大脑回路、控制心跳的大脑回路、成年后控制特定运动并允许平稳、定向运动的大脑回路都是非常精确的。

Very little slop, if any, in the wiring.

布线中的溢出（如果有的话）非常少。

However, there are aspects of your brain circuitry, yours and everybody else's, I should say, that are maintained into adulthood that include a lot of extra wiring, and these are fine wires.

然而，我应该说，你的大脑回路的某些方面，你的和其他人的，一直维持到成年，其中包括许多额外的线路，而这些都是细线。

They're not the major highways between different areas, if you will.

如果你愿意的话，它们不是不同地区之间的主要高速公路。

So sort of like Google Maps has highways and streets and little passages and alleys, but it's as if there's a little web of additional possible pathways cast over that entire thing.

有点像谷歌地图有高速公路和街道以及小通道和小巷，但就好像有一个额外的可能路径的小网覆盖了整个事物。

The human brain maintains such webs of possible passage, and it's only during activities such as walking, running, cycling, swimming, hiking, pacing, et cetera, that the activation of those pseudo-random pathways starts to ramp up.

人类大脑维持着这样的可能通道网，只有在步行、跑步、骑自行车、游泳、远足、踱步等活动期间，这些伪随机通路的激活才开始加速。

So this is a purely behavioral approach to engaging different elements within neural networks that normally would not communicate with one another when we are completely still.

因此，这是一种纯粹的行为方法，用于吸引神经网络中的不同元素，当我们完全静止时，这些元素通常不会相互通信。

So again, the practices that I talked about earlier of being completely still to raise dopamine and enhance divergent thinking, those, I just want to reemphasize, are designed to position you, to ready you to engage in the kinds of activities like walking and pacing, et cetera, that best facilitate divergent thinking.

再说一次，我之前谈到的完全静止以提高多巴胺和增强发散性思维的做法，我只是想再次强调，这些做法旨在让你做好定位，让你做好准备从事最有利于发散性思维的活动，例如散步和踱步等。

So if you are somebody who wants to enhance divergent thinking, I would encourage you to explore how different patterns of movement, in particular patterns of movement that don't require any conscious attention to any one specific thing, allow you to access new ideas and new ways of combining existing elements in whatever domain it is you want to be creative.

因此，如果你是一个想要增强发散性思维的人，我会鼓励你探索不同的运动模式，特别是不需要有意识地关注任何一件特定事物的运动模式，如何让你获得新的想法和新的方式来组合现有的元素，无论你想要在什么领域发挥创造力。

Now, this is also an opportunity to underscore something I said back at the beginning, which is you are not going to come up with great works of music if you don't understand chords and melodies and notes and music.

现在，这也是一个强调我在开始时说过的话的机会，那就是如果你不理解和弦、旋律、音符和音乐，你就不会创作出伟大的音乐作品。

Those basic elements have to be built up through some sort of formal or at least rigorous or regular training, in the same way that you're not going to take a walk and then suddenly be able to paint an incredible picture if you have no painting ability.

这些基本要素必须通过某种正式的或至少是严格的或定期的训练来建立，就像如果你没有绘画能力，你不可能散步然后突然能够画出一幅令人难以置信的图画一样。

That is not going to happen.

那是不会发生的。

What I'm talking about here are ways to enhance your capacity for divergent thinking, such as NSDR, and ways to engage in divergent thinking, such as through certain forms of movement that don't require a lot of conscious attention to your surroundings or any one specific sensory target.

我在这里所说的是增强发散思维能力的方法，例如 NSDR，以及参与发散思维的方法，例如通过某些不需要对周围环境或任何特定感官目标有大量有意识关注的运动形式。

And in doing so, enhancing your ability to be more creative in a domain for which you already have some degree of skill or even mastery.

这样做可以增强您在您已经具备一定程度的技能甚至掌握的领域中更具创造力的能力。

Now, in keeping with the theme of how to enhance our creativity, there's a very exciting and yet parallel literature to the literature that I've been describing thus far.

现在，为了与如何增强我们的创造力这一主题保持一致，有一个非常令人兴奋且与我迄今为止所描述的文献相似的文献。

Now, I promise you that I'm not going to open up an entire library of new information related to neural circuits and so forth, but I would be remiss if I didn't mention this parallel literature, because it speaks very specifically to some important practices that we can all use in order to enhance creativity, and to do so the first time and every time.

现在，我向你们保证，我不会开放与神经回路等相关的整个新信息库，但如果我不提及这些平行文献，那就是我的失职，因为它非常具体地讲述了一些重要的实践，我们都可以使用这些实践来增强创造力，并且第一次和每次都这样做。

And this is really because certain scientists out there have really gone through the trouble, I should even say the painstaking trouble, of really trying to dissect what the creative process is, both for individuals and in groups, or even in pairs.

这确实是因为某些科学家确实经历了麻烦，我什至应该说是艰苦的麻烦，真正尝试剖析个人和群体甚至两人的创造过程是什么。

And so what I'm about to tell you is beautifully encapsulated in an article entitled "A New Method for Training Creativity: Narrative as an Alternative to Divergent Thinking." So again, we've been talking about divergent thinking.

因此，我要告诉您的内容完美地概括在一篇题为“训练创造力的新方法：叙事作为发散思维的替代方案”的文章中。再说一遍，我们一直在谈论发散思维。

That's one pathway into the creative process, but there are others as well.

这是进入创作过程的一种途径，但还有其他途径。

And as it turns out, they're not so distinct in terms of the underlying brain mechanisms.

事实证明，它们在潜在的大脑机制方面并没有那么不同。

Nonetheless, let me describe briefly how narrative can be used to train creativity and to become more creative.

尽管如此，让我简要描述一下如何利用叙事来训练创造力并变得更有创造力。

And in order to do that, I'd like to just briefly paraphrase or read from the first paragraph of this paper.

为了做到这一点，我想简单地解释或阅读本文的第一段。

So what I'm about to read are the author's words, not mine.

所以我要读的是作者的话，而不是我的。

Quote, "Here's a paradox.

引用：“这是一个悖论。

According to current research, young children are more imaginatively creative than adults." And indeed, that is true, by the way.

根据目前的研究，幼儿比成年人更具想象力和创造力。”顺便说一句，确实如此。

"Yet also according to current research, creativity's main neural engine is divergent thinking, which relies on memory and logical association, two tasks at which young children underperform adults." That is, children are not as good at divergent thinking as adults are.

“然而，根据目前的研究，创造力的主要神经引擎是发散性思维，它依赖于记忆和逻辑联想，而幼儿在这两项任务上表现不佳。”也就是说，孩子不像成年人那么善于发散思维。

So how could it be, the authors are asking, that children are more imaginative and thus more creative than adults?

那么，作者们问道，儿童怎么可能比成人更有想象力，因而也更有创造力呢？

This can only mean that there are alternate pathways to creativity.

这只能意味着还有其他通往创造力的途径。

And indeed, that is the case.

事实确实如此。

And so what this paper really explores is other ways to access creativity, and what they describe is what's called narrative theory.

因此，本文真正探讨的是获得创造力的其他方式，而它们所描述的就是所谓的叙事理论。

And there's a number of different aspects to this narrative theory, but they agree that the standard definition of creativity is the same one that we were talking about before.

这种叙事理论有许多不同的方面，但他们一致认为创造力的标准定义与我们之前讨论的相同。

So we're not talking about a different form of creativity here.

所以我们在这里讨论的不是另一种形式的创造力。

We're talking about a different way to access creativity.

我们正在讨论一种获得创造力的不同方式。

They describe the standard definition of creativity as, quote, "The ability to generate novel ideas that are useful." So the commonly accepted one.

他们将创造力的标准定义描述为“产生有用的新颖想法的能力”。所以普遍接受的一种。

And what they cite as the basis for narrative theory is this breakthrough finding in the 1950s.

他们将 20 世纪 50 年代的这一突破性发现视为叙事理论的基础。

This is the work of Guilford.

这是吉尔福德的作品。

Some people out there might be familiar with it.

那里的一些人可能很熟悉它。

I was not at the outset of researching this episode.

我一开始并没有研究这一集。

What this theory from Guilford essentially states is that there are different intellectual capacities that are not captured by standard IQ tests.

吉尔福德的这一理论本质上是说，标准智商测试无法捕获不同的智力能力。

I think that's generally accepted nowadays.

我认为这是当今普遍接受的。

We know there's emotional intelligence, we know there's standard IQ, et cetera.

我们知道有情商，我们知道有标准智商，等等。

But the important element to understand is that these authors were able to trace back the idea of narrative training as a way to enhance creativity long before Guilford in the 1950s, all the way back to Aristotle.

但需要理解的重要一点是，早在 20 世纪 50 年代的吉尔福德之前，这些作者就能够将叙事训练作为增强创造力的一种方式追溯到亚里士多德。

So this is incredible.

所以这是令人难以置信的。

Narrative theory was actually birthed in 335 BCE in his writing called "Poetics," which I think is incredible, at least to me, that people long before us were thinking about creativity and what goes into creativity.

叙事理论实际上是在公元前 335 年他的著作《诗学》中诞生的，我认为这令人难以置信，至少对我来说，早在我们之前的人们就在思考创造力以及创造力的组成部分。

And what Aristotle said, what Guilford then elaborated on, and what the authors of this paper further elaborate on and actually have developed training protocols for, is the idea that there are three elements that we can use in order to enhance creativity.

亚里士多德所说的、吉尔福德随后阐述的以及本文作者进一步阐述并实际制定的培训协议的想法是，我们可以使用三个要素来增强创造力。

And those three elements are what's called world-building, I'll explain what these are in a moment, perspective shifting, and action generating.

这三个要素就是所谓的世界构建，我稍后会解释这三个要素是什么，即视角转变和行动生成。

And right off the bat, the word action should raise a flag for you.

马上，“行动”这个词就会为你竖起一面旗帜。

And by that, I mean a positive flag, because once again, we are back into the world, and therefore the neural circuits of movement and motion.

我的意思是一个积极的标志，因为我们再一次回到了世界，因此回到了运动和运动的神经回路。

Okay, so three elements of world-building, perspective shifting, and active generating are what make up this narrative approach to creativity.

好的，世界构建、视角转换和主动生成这三个要素构成了这种创造力的叙事方法。

And I should mention that these authors and others are using such approach with companies, with groups, with individuals.

我应该提到的是，这些作者和其他人正在对公司、团体和个人使用这种方法。

So this is used in a bunch of different contexts to approach and enhance different forms of creativity.

因此，它被用在许多不同的环境中来接近和增强不同形式的创造力。

So let's talk first about world-building techniques.

那么我们先来谈谈世界构建技术。

This is going to be immediately familiar to you when you hear it, but one of the key elements of creativity is to, at the outset, come up with some idea that makes sense or is attractive to you about how the world is different inside of your creative endeavor.

当你听到它时，你会立即熟悉它，但创造力的关键要素之一是从一开始就想出一些对你有意义或有吸引力的想法，让你了解在你的创造性努力中世界有何不同。

So for those that write science fiction or think about science fiction, there's some obvious aspects to this.

因此，对于那些写科幻小说或思考科幻小说的人来说，这有一些明显的方面。

But for those of you that don't, maybe you come up with a narrative, for instance, in the context of storytelling, that in your world, we are the house cats, and the cats are actually the ones that are the curators of the Earth.

但对于那些不这样做的人来说，也许你会想出一个叙述，例如，在讲故事的背景下，在你的世界里，我们是家猫，而猫实际上是地球的管理者。

Okay, so right there, there's a conceptual shift that the world in which whatever creative idea is going to emerge is entirely different than the one that we actually live in.

好吧，就在那里，有一个概念上的转变，无论出现什么创意，这个世界都与我们实际生活的世界完全不同。

So that sets a certain number of important constraints.

因此，这设定了一定数量的重要限制。

It means certain things are now possible, other things are not possible that are very different from the world that we live in.

这意味着某些事情现在是可能的，而另一些事情则不可能，这与我们生活的世界有很大不同。

You can see the parallels here to kind of childhood imagination, where essentially anything can happen in the child's mind because they are unconstrained.

你可以看到这与童年想象力的相似之处，基本上任何事情都可能发生在孩子的脑海中，因为他们不受约束。

The second element is this perspective-shifting techniques, and the idea here is that not only are we supposed to have the reader or the listener or the observer or us explore for creativity and develop a creative idea by thinking differently, right, which is kind of a generic term.

第二个要素是这种视角转换技术，这里的想法是，我们不仅应该让读者、听众、观察者或我们通过不同的思维来探索创造力并发展出创造性的想法，对吧，这是一个通用术语。

How do we actually think differently?

我们实际上有什么不同的想法？

But rather than just, say, take the perspective of somebody else in terms of what they would see or do or say or think, rather, we are supposed to think about their underlying motivation.

但我们不应该仅仅从别人的角度来看他们会看到什么、做什么、说什么或想什么，而是应该考虑他们的潜在动机。

So we could do the world shift, that is the world structure shift from step one.

所以我们可以进行世界转变，即从第一步开始的世界结构转变。

And then in step two, you would ask yourself, okay, rather than write about or think about or move from the perspective of myself, let's say you're feeling particularly happy that day.

然后在第二步中，你会问自己，好吧，而不是从我自己的角度来写、思考或移动，假设你那天感觉特别快乐。

You'd say, "I'm actually going to take the perspective of somebody who's angry.

你会说：“我实际上会站在愤怒者的角度。

But rather than just act angry, I'm going to think about what their motivation for being angry is." Maybe they had a breakup.

但我不会只是表现出愤怒，而是会思考他们愤怒的动机是什么。”也许他们分手了。

Maybe they were jealous.

也许他们是嫉妒。

Maybe somebody had wronged them in some way.

也许有人以某种方式冤枉了他们。

Maybe they're just generally angry at the world for whatever reason, and then operate from that motivational stance.

也许他们只是出于某种原因对世界感到愤怒，然后从这种动机立场出发。

And this is a very interesting and powerful step because what it really captures, at least as viewed by me, the neuroscientist, is it captures a whole set of neural circuits about what that motivational state means, because motivational states dictate a huge number of possible different outcomes, but they really constrain the number of different actions and outcomes that any of us would engage in.

这是一个非常有趣和强大的步骤，因为它真正捕获的是，至少在我这个神经科学家看来，它捕获了一整套关于动机状态意味着什么的神经回路，因为动机状态决定了大量可能的不同结果，但它们确实限制了我们任何人会参与的不同行动和结果的数量。

Rather than saying, "I'm going to view the world the way that someone else would view the world," by stating that we are going to be motivated by their set of motivations and not our own, it includes a lot more possibilities, and yet not an infinite number of possibilities.

与其说“我将以别人看待世界的方式看待世界”，不如说我们将受到他们的动机而不是我们自己的动机的激励，它包含了更多的可能性，但不是无限的可能性。

They are constrained in a logical way, which is one of the key elements of creativity.

它们受到逻辑方式的约束，这是创造力的关键要素之一。

And then this third element, which is action-generating techniques, is a really cool one that you will immediately notice implications for the workplace, which is forced collaboration.

第三个元素，即行动生成技术，是一个非常酷的元素，你会立即注意到它对工作场所的影响，即强制协作。

So inside of this thing that we're building here, this kind of story, you create a novel rule for the world that your story is going to exist in or your music is going to exist in, or your sport will exist in.

因此，在我们在这里构建的这种故事中，您为世界创建了一个新颖的规则，您的故事将存在于其中，您的音乐将存在于其中，或者您的运动将存在于其中。

Then you create this perspective shift where you take on the motivation of someone else different than you, and then you force collaboration between that person who has this alternate motivation different from you, and someone else who has an entirely different motivation.

然后你创造了这种观点转变，你接受了与你不同的其他人的动机，然后你强迫具有与你不同的替代动机的人和具有完全不同动机的其他人之间的合作。

And in doing so, you create these kind of what are called creative collisions.

在这样做的过程中，你创造了这种所谓的创造性碰撞。

Now, they're collisions because they're crossing one another and something new has to emerge from them.

现在，它们是碰撞，因为它们正在相互交叉，并且必须从中产生一些新的东西。

They could be antagonistic They could be arguments, fighting, physical or verbal or otherwise.

它们可能是敌对的，可能是争吵、打架、身体、言语或其他方式。

They could be synergistic.

它们可以发挥协同作用。

They could take on any number of different forms depending on the motivations and the individuals that are involved.

根据动机和所涉及的个人，它们可以采取多种不同的形式。

But even though I just described this in fairly top contour, what I just described is actually the core elements of any story or any creative endeavor.

但即使我只是以相当概括的方式描述了这一点，我刚才描述的实际上是任何故事或任何创造性努力的核心要素。

It's just that many stories are from the perspective of what we already know and believe and think the world to be, and our own perspective and the actions that we would take given that world and that perspective.

只是很多故事都是从我们已经知道、相信和思考的世界的角度出发，以及我们自己的观点以及在这个世界和观点下我们将采取的行动。

Whereas if we want to be creative, we want to think outside of our usual framework, and yet using elements that exist within us.

然而，如果我们想要发挥创造力，我们就需要跳出我们通常的框架进行思考，同时使用我们内部存在的元素。

No one has to tell us the creative narrative.

没有人必须告诉我们创造性的叙述。

We're trying to come up with it on our own.

我们正在尝试自己想出办法。

We want to essentially think in a childlike way.

我们本质上希望以孩子般的方式思考。

How do children think?

孩子们怎么想？

Well, they have new, different, or entirely novel concepts about how the world works, but those are bounded, and this is a key word.

嗯，他们对世界如何运作有新的、不同的或全新的概念，但这些概念是有限的，这是一个关键词。

Those are bounded.

这些是有界的。

They're not infinite.

它们不是无限的。

It's not that anything can happen.

并不是什么事情都有可能发生。

Some kids will say, "You can fly and you can shoot lasers out of your eyes.

有些孩子会说：“你可以飞，你可以从眼睛里发射激光。

You can do all sorts of things.

你可以做各种各样的事情。

There's unicorns and candy falling from the sky." At some point, if you don't bound the change in the world, it just becomes pure chaos, and even children don't do that.

有独角兽和糖果从天而降。”在某些时候，如果你不限制世界的变化，它就会变得纯粹的混乱，即使是孩子也不会这样做。

So we need to bound the change and yet create some alternate universe, if you will, in which the story takes place, or the creation of any kind, doesn't have to be a story, takes place.

因此，我们需要限制变化，同时创造一些替代宇宙，如果你愿意的话，故事发生在其中，或者任何类型的创造，不一定是故事，发生。

Then there has to be a perspective shift, and this is very useful.

然后必须有一个视角的转变，这是非常有用的。

This is actually a tool that we can all use of trying to take the perspective of others, but not just asking what they would feel or think or do, but ask what is their motivation in life generally, or what kind of mood stance or goal stance are they taking?

这实际上是一个我们都可以使用的工具，试图站在他人的角度来看，但不仅仅是问他们会感觉、想什么或做什么，而是问他们一般的生活动机是什么，或者他们采取什么样的情绪立场或目标立场？

Are they trying to extract from others?

他们是否试图从别人那里榨取利益？

Are they trying to give to others?

他们是否试图给予他人？

Are they very altruistic, et cetera?

他们是否非常无私，等等？

And then you take that individual and you do that also for another individual or group of individuals, and you start thinking about how those different individuals, because of their different motivational states, would engage at the level of action, what they would do, what they would say.

然后你以这个人为对象，也为另一个人或一群人做同样的事情，然后你开始思考这些不同的人，由于他们不同的动机状态，将如何在行动层面上参与，他们会做什么，他们会说什么。

Would they mate?

他们会交配吗？

Would they fight?

他们会打架吗？

Would they, et cetera.

他们会吗，等等。

You think of any story, the story of "Star Wars", of the Greek myths.

你会想到任何故事，比如《星球大战》、希腊神话的故事。

You think of any story that has been created which we consider great and novel works, and you start to find these three elements: world building, perspective shifting, and action generating techniques.

当你想到任何我们认为伟大而新颖的作品时，你就会开始发现这三个要素：世界构建、视角转换和动作生成技术。

And so while this is, again, just a broad contour of what this narrative approach involves, I think it's a very important and very exciting one because it gives us a formula.

因此，虽然这只是这种叙事方法所涉及内容的大致轮廓，但我认为这是一个非常重要且非常令人兴奋的方法，因为它为我们提供了一个公式。

We already know that divergent thinking and convergent thinking are both elements to the creative process.

我们已经知道，发散思维和聚合思维都是创意过程的要素。

This is suggesting that whether or not it involves divergent thinking or not, these authors seem to think this is distinct from divergent thinking, that capturing some of the elements of creativity that are present in childhood but that then tend to disappear as we start to assume identity, build identity, and understand rules about the actual world we live in.

这表明，无论是否涉及发散思维，这些作者似乎都认为这与发散思维不同，发散思维捕获了童年时期存在的一些创造力元素，但当我们开始假设身份、建立身份并理解我们所生活的现实世界的规则时，这些元素往往会消失。

All of those basic elements of early childhood creativity can be reawakened, and in fact, they have data to support the fact that they can be reawakened in adults in meaningful ways that can lead to new product design, new workplace interactions, and on and on.

幼儿创造力的所有这些基本要素都可以被重新唤醒，事实上，他们有数据支持这样一个事实，即可以通过有意义的方式重新唤醒成年人的创造力，从而带来新的产品设计、新的工作场所互动等等。

That I find very exciting.

我觉得这非常令人兴奋。

And as a consequence, I do intend to do an entire episode at some point on narrative and storytelling and the role of narrative and storytelling, not just for sake of creativity, but also for accessing neuroplasticity and for enhancing memory and so on.

因此，我确实打算在某个时候制作一整集关于叙事和讲故事以及叙事和讲故事的作用，不仅仅是为了创造力，也是为了获得神经可塑性和增强记忆力等等。

There's an entire landscape of literature and exciting tools and things to understand there.

那里有完整的文学景观、令人兴奋的工具和需要理解的东西。

But in the meantime, we will provide a link to this paper, and for those of you that choose not to access the paper, simply understanding these three aspects of narrative as an alternative to accessing creativity, that is a dedicated and well understood or established world shift that you choose, perspective shifting and taking on the motivation of others, and creating some sort of landscape of exploration for what sorts of interactions would occur between that individual or groups of individuals and other individuals that have other motivations and yet are still living in this alternate world.

但与此同时，我们将提供本文的链接，对于那些选择不访问本文的人，只需将叙事的这三个方面理解为获取创造力的替代方案，这是您选择的专注且充分理解或既定的世界转变，视角转变和接受他人的动机，并创造某种探索景观，以了解该个人或个人群体与具有其他动机但仍然生活在这个替代世界中的其他个人之间会发生什么样的互动。

Those three elements we now know can be combined into what you or I or anyone would consider important creative works.

我们现在知道的这三个要素可以组合成你或我或任何人认为重要的创意作品。

So today we discussed creativity, this absolutely fascinating aspect to human brain function that has allowed us as a species to develop everything from great works of art and music, to technological innovations that allow us to fly and allow us to access people all over the world through little screen devices that we carry around in our pockets, and on and on.

所以今天我们讨论了创造力，这是人类大脑功能中绝对令人着迷的一个方面，它使我们作为一个物种能够开发出一切，从伟大的艺术和音乐作品，到让我们能够飞翔的技术创新，让我们能够通过我们随身携带的小屏幕设备与世界各地的人们接触等等。

As I mentioned at the beginning of today's episode, I find creativity to be one of the most fascinating aspects of brain function, and in particular, because we don't actually know what the upper limits of creativity are, and yet we understand that there are certain bounds, there are certain requirements, and the key requirement for creativity is this aspect of utility.

正如我在今天节目开头提到的，我发现创造力是大脑功能中最令人着迷的方面之一，特别是因为我们实际上并不知道创造力的上限是什么，但我们知道创造力有一定的界限，有一定的要求，而创造力的关键要求就是实用性的这一方面。

Now, that doesn't necessarily mean that for something to be considered creative, it has to be useful in the practical sense, but it does seem that for something to be considered truly creative, or especially creative in some cases, that it reveal to us something fundamental about the way that we or the world works.

现在，这并不一定意味着某些东西被认为是有创意的，它必须在实际意义上有用，但似乎某些东西被认为是真正有创意的，或者在某些情况下特别有创意，它向我们揭示了我们或世界运作方式的一些基本知识。

We discussed some of the neural circuits that underlie the different aspects of creativity, in particular divergent and convergent thinking, as well as narrative building and some of the tools and steps that can allow us to better access divergent thinking and convergent thinking, and those tools include behavioral tools as well as pharmacology.

我们讨论了创造力不同方面的一些神经回路，特别是发散思维和聚合思维，以及叙事构建以及一些可以让我们更好地获得发散思维和聚合思维的工具和步骤，这些工具包括行为工具和药理学。

And we talked about narrative building as a way to reawaken, or I should say reaccess the childhood creativity that did indeed exist in all of us at some point in time.

我们讨论了叙事构建作为重新唤醒的一种方式，或者我应该说重新获得在某个时间点确实存在于我们所有人身上的童年创造力。

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

In addition, please subscribe to the podcast on Spotify and Apple.

此外，请订阅 Spotify 和 Apple 上的播客。

And on both Spotify and Apple, you can leave us up to a five-star review.

在 Spotify 和 Apple 上，您都可以给我们五星级的评价。

If you have questions for us or comments about the podcast or suggestions about guests that you'd like us to interview on the Huberman Lab Podcast, please put those in the comments section on YouTube.

如果您对我们有疑问或对播客有意见，或者对您希望我们在 Huberman Lab 播客上采访的嘉宾有建议，请将这些内容放入 YouTube 的评论部分。

We do read all the comments.

我们确实阅读了所有评论。

Please also check out the sponsors mentioned at the beginning and at various times during today's episode.

另请查看今天节目开头和不同时间提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

As mentioned at the beginning of today's podcast, we've partnered with Momentous Supplements because Momentous Supplements are the very highest quality.

正如今天播客开头提到的，我们与 Momentous Supplements 合作，因为 Momentous Supplements 的质量非常高。

They have single ingredient formulations, which turns out to be most effective in building a supplement protocol.

他们有单一成分的配方，事实证明这对于建立补充方案是最有效的。

And when I say most effective, I mean most biologically effective and most cost-effective.

当我说最有效时，我的意思是最具生物学效力和最具成本效益。

And we're fortunate that they ship internationally because we know that many of you reside outside of the United States.

我们很幸运，它们可以进行国际运输，因为我们知道你们中的许多人居住在美国境外。

If you want to check out the supplements mentioned in today's and in other episodes of the Huberman Lab podcast, supplements that are aimed at enhancing sleep, enhancing focus, hormone support, et cetera, you can go to Live Momentous, spelled O-U-S, so it's livemomentous.com/huberman.

如果您想查看今天和 Huberman Lab 播客的其他剧集中提到的补充剂，旨在增强睡眠、增强注意力、激素支持等的补充剂，您可以访问 Live Momentous，拼写为 O-U-S，即 livemomentous.com/huberman。

If you haven't already subscribed to the Huberman Lab podcast Neural Network Newsletter, this is a monthly newsletter that is completely zero cost that has summaries of particular podcast episodes, as well as toolkits for things like enhancing sleep, enhancing focus, dopamine, deliberate cold exposure, and many other topics important to the listeners of the Huberman Lab podcast.

如果您还没有订阅 Huberman 实验室播客神经网络时事通讯，这是一份完全零成本的月度时事通讯，其中包含特定播客剧集的摘要，以及用于增强睡眠、增强注意力、多巴胺、故意冷暴露以及对 Huberman 实验室播客听众重要的许多其他主题等工具包。

If you'd like to join the newsletter, please go to hubermanlab.com, click on the menu, and go to Newsletter.

如果您想加入时事通讯，请访问 hubermanlab.com，单击菜单，然后转至时事通讯。

You provide your email to us.

您向我们提供您的电子邮件。

We do not share your email with anybody else, and as I already mentioned, it is completely zero cost.

我们不会与其他人分享您的电子邮件，正如我已经提到的，这完全是零成本。

If you're not already following us on Instagram, Twitter, Facebook, and/or LinkedIn, please do so.

如果您尚未在 Instagram、Twitter、Facebook 和/或 LinkedIn 上关注我们，请立即关注。

It is hubermanlab on all platforms.

所有平台上都是 hubermanlab。

On all those social media platforms, I describe science and science-related tools, some of which overlap with the content of the Huberman Lab podcast, but often which does not overlap with the content of the Huberman Lab podcast.

在所有这些社交媒体平台上，我描述了科学和科学相关的工具，其中一些与胡伯曼实验室播客的内容重叠，但通常与胡伯曼实验室播客的内容不重叠。

Again, it's hubermanlab on all platforms.

再说一次，它是所有平台上的 hubermanlab。

So thank you once again for joining me for today's discussion all about the science and tools for creativity.

再次感谢您参加今天关于科学和创造力工具的讨论。

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

最后但并非最不重要的一点是，感谢您对科学的兴趣。