The Science of Making & Breaking Habits
Andrew Huberman:
安德鲁·休伯曼：
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
Andrew Huberman:
安德鲁·休伯曼：
I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today we're talking all about habits.
今天我们谈论的都是习惯。
In particular, we are going to discuss the biology of habit formation and the biology of how we break habits.
特别是，我们将讨论习惯形成的生物学和我们如何打破习惯的生物学。
I think we can all appreciate the value of having habits.
我想我们都能体会到养成习惯的价值。
Habits organize our behavior into more or less reflexive action so we don't have to think too much about performing the various behaviors that, for instance, allow us to brush our teeth or which side of bed we roll out of in the morning.
习惯将我们的行为组织成或多或少的反射性动作，因此我们不必过多考虑执行各种行为，例如，让我们刷牙或早上从床的哪一侧滚出。
And then of course, habits can be more elaborate too.
当然，习惯也可以更加复杂。
We can be in the habit of exercising at a particular time of day.
我们可以养成在一天中的特定时间锻炼的习惯。
We can be in the habit of eating certain foods.
我们可以养成吃某些食物的习惯。
We can be in the habit of saying or not saying certain things.
我们可能会习惯说或不说某些事情。
But of course, there are many habits that don't serve us well or that perhaps even undermine our immediate and long-term health goals and psychological goals, and even some habits that can really undermine our overall life goals.
但当然，有许多习惯对我们没有好处，甚至可能破坏我们近期和长期的健康目标和心理目标，甚至有些习惯确实会破坏我们的整体生活目标。
Andrew Huberman:
安德鲁·休伯曼：
So today we're going to talk about making, meaning forming, and breaking, meaning stopping various habits.
所以今天我们要讨论的是“养成”，意思是形成，以及“打破”，意思是停止各种习惯。
There's a lot of information out there about habits.
有很多关于习惯的信息。
You'll find this in the popular sphere.
您会在流行领域找到这一点。
There are books, there are articles, there are workshops, and so forth.
有书籍、文章、研讨会等等。
However, lesser known is that there's a whole neuroscience of habit formation and habit breaking, and there's a whole field of psychology devoted to understanding habit formation and habit breaking.
然而，鲜为人知的是，有一整套关于习惯形成和习惯打破的神经科学，并且有一整套心理学领域致力于理解习惯形成和习惯打破。
And within those scientific literatures, I think there are some real gems that, at least to my knowledge, we haven't paid too much attention to in the popular sphere.
在这些科学文献中，我认为有一些真正的瑰宝，至少据我所知，我们在大众领域还没有给予太多关注。
Andrew Huberman:
安德鲁·休伯曼：
So today we're going to talk about the biology of habit formation and habit breaking.
所以今天我们要讨论习惯形成和习惯打破的生物学。
I'm also going to spell out two specific types of habit formation and habit breaking programs.
我还将详细说明两种特定类型的习惯形成和习惯打破计划。
I'm going to boil these down to some very explicit steps that anyone can use.
我将把它们归结为一些任何人都可以使用的非常明确的步骤。
My reasoning for doing that is first of all, it's the end of 2021.
我这样做的理由首先是，现在是 2021 年底。
Many people are thinking about New Year's resolutions.
许多人都在思考新年决心。
They're thinking about leaving some things behind from 2021, and previous, and acquiring some new behaviors, taking on some new challenges and trying to bring new things to their lives.
他们正在考虑抛弃 2021 年及之前的一些事情，并获得一些新的行为，接受一些新的挑战，并尝试为他们的生活带来新的事物。
But regardless of when you're listening to this, the programs that I'll outline are grounded in the neuroscience and biology of habit formation, and they map very well to what the psychologists have described in terms of habit formation and breaking.
但无论你什么时候听这个，我将概述的程序都是以习惯形成的神经科学和生物学为基础的，它们很好地映射了心理学家在习惯形成和打破方面所描述的内容。
Andrew Huberman:
安德鲁·休伯曼：
So today, you're going to learn a lot of science.
所以今天，你将学习很多科学知识。
You're also going to come away with some practical tools.
您还将获得一些实用工具。
And I'm certain that, regardless of your present state or goals, there'll be something of value to you.
我确信，无论您目前的状态或目标如何，都会有一些对您有价值的东西。
Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。
It is, however, part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public.
然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。
In keeping with that theme, I'd like to thank the sponsors of today's podcast.
为了与这个主题保持一致，我要感谢今天播客的赞助商。
Andrew Huberman:
安德鲁·休伯曼：
Let's talk about habits.
我们来谈谈习惯。
And anytime we're talking about habits, that means our nervous system learns something.
每当我们谈论习惯时，这意味着我们的神经系统学到了一些东西。
Now, many people think that habits are just like reflexes.
现在，许多人认为习惯就像条件反射。
But pure reflexes are things like the eye blink reflex.
但纯粹的反射就像眨眼反射一样。
Something comes toward your eye and you don't want it to get in your eye, you'll blink.
有东西靠近你的眼睛，而你不希望它进入你的眼睛，你会眨眼。
Or if you happen to step on a sharp object or get too close to something that's too hot, you'll reflexively move away.
或者，如果您碰巧踩到尖锐的物体或距离太热的物体太近，您会本能地躲开。
Those aren't habits.
这些都不是习惯。
Those are what we call hardwired reflexes.
这些就是我们所说的硬连线反射。
Habits are things that our nervous system learned, but not always consciously.
习惯是我们的神经系统习得的东西，但并不总是有意识的。
Sometimes we develop habits that we're not even aware of until they become a problem.
有时我们养成了一些习惯，直到它们成为问题时我们才意识到。
Or maybe they serve us well, who knows?
或者也许他们为我们提供了很好的服务，谁知道呢？
But the fact of the matter is that habits are a big part of who we are.
但事实是，习惯是我们的一个重要组成部分。
What we do habitually makes up much of what we do entirely.
我们习惯性的行为构成了我们全部行为的大部分。
In fact, it's estimated that up to 70% of our waking behavior is made up of habitual behavior.
事实上，据估计，我们清醒时的行为中有高达 70% 是由习惯行为组成的。
Andrew Huberman:
安德鲁·休伯曼：
So you can imagine that there's a lot of biology, meaning cells and hormones and neural pathways, et cetera, that are going to support the development of those habits.
所以你可以想象有很多生物学因素，即细胞、激素和神经通路等等，将支持这些习惯的养成。
So if habits are largely learned consciously or unconsciously, we have to ask ourselves, "What is learning?" Well, learning is neuroplasticity.
因此，如果习惯很大程度上是有意识或无意识地习得的，我们就必须问自己：“什么是学习？”嗯，学习是神经可塑性。
Neuroplasticity is simply the process by which our nervous system changes in response to experience.
神经可塑性只是我们的神经系统根据经验而变化的过程。
We have to ask, "What changes?" Well, what changes are the connections between neurons.
我们必须问：“什么改变了？”嗯，变化的是神经元之间的连接。
Neurons are just nerve cells.
神经元只是神经细胞。
They communicate with one another by electricity and by sending chemical signals to one another that inspire the next neuron and the next neuron to either be electrically active or not.
它们通过电来相互交流，并通过向彼此发送化学信号来激发下一个神经元和下一个神经元的电活动或不活动。
But at the end of the day, neuroplasticity is about forming new neural circuits, new pathways by which certain habits are likely to occur and other ones are less likely to occur.
但归根结底，神经可塑性是关于形成新的神经回路、新的途径，通过这些新的途径，某些习惯可能会发生，而另一些习惯则不太可能发生。
Andrew Huberman:
安德鲁·休伯曼：
So we've got habits, we have that habits are learned.
所以我们有习惯，我们的习惯是后天习得的。
We have that learning involves neuroplasticity, and that neuroplasticity involves changes in the connections between neurons, nerve cells.
我们知道学习涉及神经可塑性，而神经可塑性涉及神经元、神经细胞之间连接的变化。
Okay, so that describes habits through the lens of neuroscience and biology.
好的，这就是从神经科学和生物学的角度描述习惯。
But as many of you are well aware, there are popular books about habits, and there's a whole psychological literature about habits.
但正如你们许多人都清楚的那样，有一些关于习惯的流行书籍，还有一整套关于习惯的心理学文献。
Those two areas point to some very interesting aspects of habits that I think are worth mentioning.
这两个领域指出了我认为值得一提的习惯的一些非常有趣的方面。
First of all is this notion of immediate-goal-based habits versus identity-based habits.
首先是基于即时目标的习惯与基于身份的习惯的概念。
Immediate-goal-based habits are going to be habits that are designed to bring you a specific outcome as you do them, so each and every time you do them.
基于即时目标的习惯将是旨在为您带来特定结果的习惯，因此每次您这样做时都是如此。
So for instance, it might be that you want to develop a habit of getting 60 minutes of zone 2 cardio each day, or perhaps three, four times a week as we head into the new year.
举例来说，您可能想养成每天进行 60 分钟 2 区有氧运动的习惯，或者在进入新的一年时每周进行 3、4 次。
Andrew Huberman:
安德鲁·休伯曼：
I've talked before on the podcast about the fact that the scientific literature and the health literature really points to the incredibly positive effects of getting 150 minutes to 180 minutes per week, minimum, of what's called zone 2 cardio.
我之前在播客上谈到过这样一个事实，即科学文献和健康文献确实指出了每周至少 150 分钟到 180 分钟所谓的 2 区有氧运动的令人难以置信的积极影响。
Zone 2 cardio is basically any cardiovascular exercise that gets you moving and your heart pumping and breathing, but not so hard that you can't hold a conversation, as it kind of puts you at the threshold of being just able to have a conversation that's a little bit strained.
2区有氧运动基本上是任何心血管运动，它可以让你动起来，让你的心脏跳动和呼吸，但不会太用力以至于你无法进行对话，因为它会让你处于能够进行有点紧张的对话的门槛。
But if you were to exercise a little bit harder, run a little bit faster, et cetera, you wouldn't be able to talk while you did it.
但如果你锻炼得更努力一点，跑得更快一点，等等，你在做的时候就不能说话了。
There's a lot of literature that points to that as a healthy practice.
有很多文献指出这是一种健康的做法。
Andrew Huberman:
安德鲁·休伯曼：
So maybe you're somebody that wants to get more of zone 2 cardio, for instance.
例如，也许您想要更多地进行 2 区有氧运动。
That would be an immediate-goal-based habit.
这将是一个基于即时目标的习惯。
If your goal is to get that cardio maybe four times a week, every time you do it you could check off a little box and you'd say, "Okay, I did it," you met the goal.
如果你的目标是每周进行四次有氧运动，每次你这样做时，你都可以勾选一个小方框，然后你会说，“好吧，我做到了”，你就达到了目标。
That is different than so-called identity-based habits where there's a larger overarching theme to the habit, where you're trying to become a "fit person," or you're somebody who wants to be an athlete, or something of that sort.
这与所谓的基于身份的习惯不同，后者的习惯有一个更大的总体主题，你想成为一个“健康的人”，或者你想成为一名运动员，或者类似的东西。
It's where you start to attach some sort of larger picture about yourself or what it means for you to do that habit where there's both the immediate goal, right?
在这里，你开始对自己有一些更大的了解，或者对你来说，养成这种习惯意味着什么，同时又有直接的目标，对吗？
Complete the exercise, complete the session, or whatever it is, check off that box, but that you're linking it to some sort of larger goal.
完成练习，完成课程，或者无论是什么，勾选该框，但你将它与某种更大的目标联系起来。
Andrew Huberman:
安德鲁·休伯曼：
Now, why am I making this distinction?
现在，我为什么要做出这样的区分？
I mean, first of all, I'm not the one to first make this distinction.
我的意思是，首先，我不是第一个做出这种区分的人。
Others have made the distinction between identity versus immediate-goal-based habit formation.
其他人则区分了身份认同与基于直接目标的习惯形成。
But the reason I'm making the distinction is that pretty soon in our discussion today we are going to talk about dopamine, a molecule that's associated with motivation and reward that we make in our brain, and how different schedules of dopamine release predict whether or not we will stick to a habit or not, and in particular, whether or not we will be able to form that habit quickly or not.
但我做出区分的原因是，在今天的讨论中，我们很快就会讨论多巴胺，一种与我们大脑中产生的动机和奖励相关的分子，以及多巴胺释放的不同时间表如何预测我们是否会坚持某种习惯，特别是我们是否能够快速形成该习惯。
Andrew Huberman:
安德鲁·休伯曼：
Now, this is absolutely critical to understand for the following reason.
现在，由于以下原因，理解这一点绝对至关重要。
Another thing that you'll hear out there in the literature is that it takes 21 days to form a habit.
您会在文献中听到的另一件事是，养成习惯需要 21 天。
Some people say 18, some people say 21, some people say 30 days, some people say 60 days.
有人说18天，有人说21天，有人说30天，有人说60天。
So which one is it?
那么是哪一个呢？
Does it depend on the habit that one is trying to form, or does it depend on the person that's trying to form the habit?
它取决于一个人试图养成的习惯，还是取决于试图养成习惯的人？
Well, it turns out that there's excellent peer-review data on this.
事实证明，这方面有很好的同行评审数据。
There's a study published in 2010, first author, Lally, L-A-L-L-Y.
2010 年发表了一项研究，第一作者是 Lally，L-A-L-L-Y。
This study found that for the same habit to be formed, it can take anywhere from 18 days to as many as 254 days for different individuals to form that habit.
这项研究发现，要养成同一个习惯，不同的人可能需要 18 天到 254 天不等的时间才能形成。
The reason I bring this up is that I always get asked, "Is it true that it takes 21 days to form a habit?
我之所以提出这个问题，是因为总是有人问我：“养成一个习惯真的需要21天吗？
Is it true that your nervous system changes in six days when you're doing something repeatedly?" And the answer is, as I mentioned before, it's highly variable.
当你重复做某件事时，你的神经系统会在六天内发生变化吗？”正如我之前提到的，答案是高度可变的。
Andrew Huberman:
安德鲁·休伯曼：
What I didn't tell you actually was what specific habit they were looking at in that Lally study.
我实际上没有告诉你的是他们在拉利研究中关注的是哪些具体习惯。
It's interesting that the specific behavior was a health-related behavior.
有趣的是，该特定行为是与健康相关的行为。
It's pretty relevant to our discussion here on the podcast, which was taking walks after dinner.
这与我们在播客上的讨论非常相关，我们当时正在晚饭后散步。
It's actually a really nice literature showing that walks after a meal can speed glucose clearance from the bloodstream, can be beneficial for not just weight loss, but cardiovascular health, et cetera.
这实际上是一篇非常好的文献，表明饭后散步可以加速血液中葡萄糖的清除，不仅有利于减肥，还有心血管健康等等。
So a walk after dinner seems pretty straightforward, right?
所以晚饭后散步似乎很简单，对吧？
Well, in order to form that habit, it took some people 18 days and other people 254 days.
嗯，为了养成这个习惯，有些人花了 18 天，有些人则花了 254 天。
How did they know when they formed the habit?
他们怎么知道自己什么时候养成了这个习惯？
Well, they were doing it about 85% of the time, and they also reported not having to spend that much mental effort in order to get into the mode of taking a walk after dinner.
嗯，他们大约 85% 的时间都在这样做，而且他们还报告说，不必花费太多的脑力来进入晚饭后散步的模式。
Andrew Huberman:
安德鲁·休伯曼：
So for those of you listening, some of you might be thinking, "I can't believe that it would take some people 254 days to get into that habit." But as I said, people are highly variable.
因此，对于你们中的一些人来说，你们中的一些人可能会想，“我不敢相信有些人需要 254 天才能养成这个习惯。”但正如我所说，人的变化很大。
And if you can't form one habit easily, it doesn't mean that you can't form other habits easily.
如果你不能轻易养成一种习惯，并不意味着你不能轻易养成其他习惯。
The mystery of why certain people can form certain habits more easily than others probably has something to do with how well people manage what's called limbic friction.
为什么某些人比其他人更容易形成某些习惯，这一谜团可能与人们处理边缘摩擦的能力有关。
Now, limbic friction is not a term that you're going to find in the formal biological literature or even psychological literature.
现在，边缘摩擦并不是您在正式的生物学文献甚至心理学文献中找到的术语。
It's frankly a term that I coined to encompass a number of different pieces of the psychology in neuroscience literature.
坦率地说，这是我创造的一个术语，涵盖了神经科学文献中心理学的许多不同部分。
Andrew Huberman:
安德鲁·休伯曼：
Limbic friction is a shorthand way that I use to describe the strain that's required in order to overcome one of two states within your body.
边缘摩擦是一种简写方式，我用它来描述克服体内两种状态之一所需的压力。
One state is one of anxiousness where you're really anxious, and therefore you can't calm down, you can't relax, and therefore you can't engage in some particular activity or thought pattern that you would like.
一种状态是焦虑，你真的很焦虑，因此你无法平静，你无法放松，因此你无法从事你想要的某些特定活动或思维模式。
The other state is one in which you're feeling too tired or lazy or not motivated.
另一种状态是你感到太累、太懒或没有动力。
Both of those states, feeling too alert and too calm, if you will, relate to the function of the so-called autonomic nervous system, a set of neurons and hormones and chemicals in your brain and body that act as sort of a seesaw.
如果你愿意的话，这两种状态，感觉过于警觉和过于平静，都与所谓的自主神经系统的功能有关，自主神经系统是大脑和身体中的一组神经元、激素和化学物质，起着跷跷板的作用。
You're either alert or calm.
你要么警觉，要么冷静。
You're either asleep or stressed.
你要么睡着了，要么压力很大。
Those two states are not compatible with one another.
这两种状态彼此不兼容。
You've probably heard of wired and tired, but that's really once you've been very stressed for a long time to the point where you're exhausted.
您可能听说过“紧张”和“疲倦”，但这实际上是指您长时间处于压力很大以至于精疲力尽的情况下。
Andrew Huberman:
安德鲁·休伯曼：
What does the autonomic nervous system have to do with any of this?
自主神经系统与这有什么关系？
Well, limbic friction is a phrase that can be used to describe how much effort, how much activation energy you need in order to engage in a particular behavior.
嗯，边缘摩擦这个短语可以用来描述你需要多少努力，多少激活能量才能参与特定的行为。
So using this Lally study as an example, some people would eat dinner and then say, "Oh, that's right.
因此，以拉利的这项研究为例，有些人吃晚饭后会说：“哦，没错。
I'm trying to develop the habit of taking a walk after dinner.
我正在努力养成晚饭后散步的习惯。
So let's get up and go." Other people will feel like, "I just don't want to do it today." They're going to feel too much limbic friction, and that limbic friction could arrive again from one of two sources.
那么我们就起身出发吧。”其他人会觉得，“我只是今天不想这样做。”他们会感受到太多的边缘摩擦，而这种边缘摩擦可能会从两个来源之一再次到来。
It could be because they are too tired to do it, or it could be because they're too anxious and distracted in order to do it.
可能是因为他们太累而无法做到这一点，也可能是因为他们太焦虑和分心而无法做到这一点。
Andrew Huberman:
安德鲁·休伯曼：
So this is a key distinction.
所以这是一个关键的区别。
A lot of habit formation has to do with being in the right state of mind and being able to control your state of body and mind.
很多习惯的形成都与保持正确的心态以及能够控制自己的身心状态有关。
So as we march forward, what you're going to find is that this phrase, or this term, "limbic friction" is going to be a useful metric or a way for you to touch in with yourself and address whether or not you are likely to be able to form a certain habit easily or whether or not it's going to be very challenging.
因此，当我们前进时，你会发现这个短语或这个术语“边缘摩擦”将成为一个有用的指标或一种方式，让你接触自己并解决你是否能够轻松地形成某种习惯，或者它是否会非常具有挑战性。
And I'm going to teach you a way to measure your degree of limbic friction, that is how much activation energy it will take in order for you to execute a new habit.
我将教你一种测量边缘摩擦程度的方法，即你执行一个新习惯需要多少激活能量。
And I'm going to teach you how to measure your limbic friction and activation energy for how likely it is that you're going to be able to break a habit that you don't want to have.
我将教你如何测量你的边缘摩擦力和激活能，看看你有多大可能改掉你不想养成的习惯。
Andrew Huberman:
安德鲁·休伯曼：
The other key concept for us to address that's really mainly found in the books and articles out there about habits is this notion of what I call linchpin habits.
我们要解决的另一个关键概念主要是在有关习惯的书籍和文章中找到的，我称之为关键习惯的概念。
Linchpin habits are certain habits that make a lot of other habits easier to execute.
关键习惯是使许多其他习惯更容易执行的某些习惯。
Now, the sorts of linchpin habits that I'm referring to are always going to be things that you enjoy doing.
现在，我所说的关键习惯总是你喜欢做的事情。
I'll just give you an example from my life.
我只给你举一个我生活中的例子。
I happen to like exercise, not all forms of exercise, but I happen to like resistance training and I happen to like running.
我碰巧喜欢运动，不是所有形式的运动，但我碰巧喜欢阻力训练，碰巧喜欢跑步。
So I'm personally in the habit of getting cardiovascular exercise three or four times per week, maybe 30 to 60 minutes per session.
所以我个人习惯每周进行三到四次心血管锻炼，每次可能 30 到 60 分钟。
And I'm in the habit of doing resistance training three or four times per week, typically also for about 45 to 60 minutes per session.
我习惯每周进行三到四次阻力训练，通常每次训练时间约为 45 到 60 分钟。
Andrew Huberman:
安德鲁·休伯曼：
Now, I enjoy those.
现在，我很享受这些。
And for reasons that I'll get into a little bit later, I place those activities typically early in the day because of the neurochemistry and the various types of hormones, et cetera, that are associated with performing those activities.
由于与执行这些活动相关的神经化学和各种类型的激素等，我通常将这些活动安排在一天的早些时候，稍后我将对此进行讨论。
But I really place those activities under the umbrella of what I call linchpin habits.
但我确实将这些活动置于我所谓的关键习惯的保护之下。
Why?
为什么？
Because those particular habits are easy to execute because I enjoy them, but they also make a lot of other habits easier to execute.
因为这些特定的习惯很容易执行，因为我喜欢它们，但它们也使许多其他习惯更容易执行。
Things like being alert for work, things like making sure that I get good sleep the night before, things like hydration, things like making sure that I eat the foods that are better for me than maybe some of the other foods that I would more reflexively reach to if I weren't doing that training.
比如工作时保持警惕，确保前一天晚上睡得好，补充水分，确保我吃的食物比其他一些食物更适合我，如果我不进行这项训练，我会更本能地吃这些食物。
Andrew Huberman:
安德鲁·休伯曼：
So certain habits act as linchpins, meaning that they shift a lot of other things.
因此，某些习惯是关键，这意味着它们会改变很多其他事情。
They can control and bias the likelihood that, in this case, you or me will perform other habits that are harder to access that we have less of an affinity for.
他们可以控制和偏向这样的可能性：在这种情况下，你或我会养成其他我们不太喜欢的、更难养成的习惯。
So again, there's three concepts that we need to include here.
同样，我们需要在这里包含三个概念。
We've got identity-based versus goal-based habits.
我们有基于身份的习惯和基于目标的习惯。
We've got the concept that different habits take different periods of time to adopt depending on the person and the habit and that there are these, what I call linchpin habits, certain habits that make other habits easier to execute.
我们有一个概念，不同的习惯需要不同的时间来适应，具体取决于人和习惯，并且有这些，我称之为关键习惯，某些习惯可以使其他习惯更容易执行。
And those linchpin habits always, always, always are things that we enjoy doing.
这些关键习惯始终、始终、始终是我们喜欢做的事情。
Andrew Huberman:
安德鲁·休伯曼：
So our goal throughout this episode is for you to identify which habits are easy for you to perform, which ones are hard for you to perform, and which habits you want to break.
因此，我们这一集的目标是让您确定哪些习惯对您来说很容易养成，哪些习惯对您来说很难养成，以及哪些习惯是您想要打破的。
If you want to grab a pen and paper, you can do that.
如果您想拿笔和纸，就可以这样做。
Or if you want to dictate some of that into your phone, you can.
或者，如果您想将其中一些内容口述到手机中，也可以。
But right now, actually, if you just want to think about these concepts, you can always go back later.
但现在，实际上，如果你只是想思考这些概念，你可以稍后再回去。
I'll make sure to spell out a very specific way that you can chart out a map towards forming particular habits and breaking particular habits later on.
我将确保阐明一种非常具体的方法，以便您可以绘制出形成特定习惯和稍后打破特定习惯的地图。
Andrew Huberman:
安德鲁·休伯曼：
What I'd like us to do at this point is to take that concept of limbic friction and for you to ask yourself what habits you perform on a daily basis.
我希望我们现在要做的就是采用边缘摩擦的概念，并让你问问自己每天都有哪些习惯。
And these could be things as basic as brushing your teeth before breakfast or brushing your teeth after breakfast.
这些可能是像早餐前刷牙或早餐后刷牙这样基本的事情。
It could be, for instance, that you get exercise, or you get it at a particular time of day, or even that you take a particular route to work, right?
例如，您可能会锻炼身体，或者在一天中的特定时间进行锻炼，甚至可能会选择特定的路线去上班，对吗？
We are very habitual and we tend to do things more or less over and over in the same way unless we intervene in ourselves.
我们非常习惯，除非我们自己干预，否则我们倾向于或多或少地以相同的方式重复做事。
That's just the way that we are wired.
这就是我们的联系方式。
Andrew Huberman:
安德鲁·休伯曼：
So now I'd like to shift to thinking about a particular aspect of habits, and that's habit strength.
所以现在我想转向思考习惯的一个特定方面，那就是习惯强度。
Now, you all have different habits.
现在，你们都有不同的习惯。
You probably brush your teeth at a particular time of day.
您可能会在一天中的特定时间刷牙。
You probably exercise at particular times a week.
您可能每周在特定时间锻炼。
You probably go to the refrigerator in a very habitual way.
您可能会以一种非常习惯的方式去冰箱。
We are incredibly habitual organisms.
我们是令人难以置信的习惯性生物。
Unless we intervene in our habits, they tend to carry out the same way that they always have once they've formed.
除非我们干预我们的习惯，否则它们往往会按照它们形成后的一贯方式行事。
So you can do this exercise.
所以你可以做这个练习。
Now, you don't have to write this down if you don't want to, but you certainly are welcome.
现在，如果您不愿意，则不必写下来，但我们当然欢迎您。
We're going to evaluate what's called habit strength.
我们将评估所谓的习惯强度。
That's not a concept that I created.
这不是我创造的概念。
Habit strength is something that you will find in the psychological literature.
您可以在心理学文献中找到习惯强度。
Andrew Huberman:
安德鲁·休伯曼：
Habit strength is measured by two main criteria.
习惯强度通过两个主要标准来衡量。
The first is how context dependent a given habit is.
第一个是特定习惯的环境依赖性。
So context dependence is if you go from one environment to the next, do you tend to do the same thing in the same way at the same time of day?
因此，上下文依赖是指如果您从一个环境转到下一个环境，您是否倾向于在一天的同一时间以相同的方式做相同的事情？
So for instance, brushing your teeth first thing in the morning.
举个例子，早上第一件事就是刷牙。
Maybe some of you do that before breakfast.
也许你们中的一些人在早餐前这样做。
Maybe some of you do that later.
也许你们中的一些人稍后会这样做。
Maybe some of you like me don't even eat breakfast.
也许有些人像我一样连早餐都不吃。
But when I travel, I tend to brush my teeth at more or less the same time of day relative to when I wake up, as I do when I'm at home.
但当我旅行时，我倾向于在一天中的同一时间刷牙，相对于我起床的时间，就像我在家时一样。
So it's context independent.
所以它是上下文无关的。
So it's a very strong habit, right?
所以这是一个非常强烈的习惯，对吧？
There are certain behaviors like perhaps what you eat or perhaps how you dress that are context independent, that you might perform one way in one context and another way in another context.
有些行为（比如你吃什么或者你穿什么）是与环境无关的，你可能在一种环境中采取一种方式，在另一种环境中采取另一种方式。
Andrew Huberman:
安德鲁·休伯曼：
The other aspect of habit strength is how much limbic friction is required to perform that habit on a regular basis.
习惯强度的另一个方面是定期执行该习惯需要多少边缘摩擦。
This is extremely important because if you were in the process of building habits and consolidating those habits, then it's probably going to take more limbic friction to execute those habits.
这非常重要，因为如果您正在养成习惯并巩固这些习惯，那么可能需要更多的边缘摩擦来执行这些习惯。
What do I mean by that?
我这么说是什么意思？
Well, let's say you set out to get, let's say, 45 minutes of zone 2 cardio exercise every day, five or maybe even seven days a week.
好吧，假设您打算每天进行 45 分钟的 2 区有氧运动，每周进行 5 天甚至 7 天。
Well, if at first you're highly motivated, limbic friction might be pretty low.
好吧，如果一开始你的积极性很高，边缘摩擦可能会相当低。
Limbic friction is how much top-down, meaning from your forebrain to your limbic system, the part of your brain that generates autonomic responses, how much limbic friction, meaning conscious override of your state is required in order to engage in that particular behavior.
边缘摩擦是自上而下的程度，意味着从你的前脑到边缘系统，大脑中产生自主反应的部分，边缘摩擦的程度，意味着需要有意识地超越你的状态才能参与特定的行为。
So if you're feeling particularly tired, and you don't want to get up out of bed, and you don't want to go out and do your zone 2 cardio, then there's a high degree of limbic friction.
因此，如果您感觉特别疲倦，并且不想起床，也不想出去做 2 区有氧运动，那么就会出现高度的边缘摩擦。
Andrew Huberman:
安德鲁·休伯曼：
Some people think of it as motivation, but motivation is a bit of a vague concept, whereas limbic friction involves specific neural circuits.
有些人认为这是动机，但动机是一个有点模糊的概念，而边缘摩擦则涉及特定的神经回路。
And you can think of it in a more or less quantitative way.
你可以或多或少地以定量的方式来思考它。
You can think of that your body is very tired, so it's going to take more limbic friction in order to get into action, right?
你可以认为你的身体很累，所以需要更多的边缘摩擦才能开始行动，对吧？
You're going to have to overcome more limbic friction, excuse me.
对不起，你必须克服更多的边缘摩擦。
Whereas if you're very, very alert, there's less limbic friction because you're moving towards something that's action oriented.
然而，如果你非常非常警觉，边缘摩擦就会减少，因为你正在朝着以行动为导向的方向前进。
However, the inverse is also true.
然而，反之亦然。
Let's say that you are trying to get into the habit, or you're in the early stages of forming a habit to meditate regularly, that's a pretty quiescent or calming activity.
假设您正在努力养成习惯，或者您正处于养成定期冥想习惯的早期阶段，这是一项相当安静或平静的活动。
So if you're somebody who comes home from work, and you're very anxious, and you have a lot of work to do, and you have to deal with a bunch of things, there's a lot of limbic friction to overcome in order to get into that calm state.
因此，如果你是一个下班回家的人，你非常焦虑，你有很多工作要做，你必须处理一堆事情，为了进入那种平静的状态，需要克服很多边缘摩擦。
Andrew Huberman:
安德鲁·休伯曼：
So these two aspects: context dependence, whether or not you're likely to do the thing regardless of where you are, on travel, at home, on vacation with people around, not people around, et cetera — and how much limbic friction is required to execute that habit will tell you whether or not that habit is deeply or just shallowly embedded within your nervous system.
所以这两个方面：环境依赖性，无论你身在何处，无论在哪里，在旅行中，在家里，在与周围的人一起度假，还是不在周围的人度假，等等，你是否有可能做某件事，以及执行该习惯需要多少边缘摩擦力，这将告诉你该习惯是否深深地或只是浅层地嵌入你的神经系统中。
The goal of any habit that we want to form is to get into what's called automaticity.
我们想要养成的任何习惯的目标都是进入所谓的自动化。
Automaticity is fancy language for the neural circuits can perform it automatically, and that's the ultimate place to be, right?
自动性是一种奇特的语言，神经回路可以自动执行它，这就是最终的地方，对吗？
If you have all these goals and things that you want to be doing on a regular basis, you'd love for them to be habitual because it takes less mental and physical effort, less limbic friction in order to execute those.
如果你有所有这些目标和你想要定期做的事情，你会希望它们成为习惯，因为执行这些目标需要更少的精神和体力努力，更少的边缘摩擦。
Andrew Huberman:
安德鲁·休伯曼：
And so much of what's out there, again, in the popular psychology literature, in books that you'll find on the bookstore shelf and on Amazon and in the airports are about how to get from that mode of high degree of limbic friction to automaticity.
同样，在流行心理学文献中，在书店书架上、亚马逊上和机场上找到的书籍中，有很多内容都是关于如何从高度边缘摩擦模式转向自动化模式。
And they offer a number of different ways, I think many of which are useful, trying to get you to organize different types of habits into different bins like value-based and goal-based and trying to persuade you that structuring habits at the particular times of day or in a particular way that are going to be beneficial.
他们提供了许多不同的方法，我认为其中许多都是有用的，试图让你将不同类型的习惯组织到不同的分类中，例如基于价值和基于目标，并试图说服你在一天中的特定时间或以特定方式构建习惯将是有益的。
And indeed I think they have helped a lot of people.
事实上，我认为他们帮助了很多人。
Andrew Huberman:
安德鲁·休伯曼：
So what I'd like to do is to take the scientific literature of how the nervous system learns and engages in neuroplasticity and apply that to habit formation, habit maintenance, and if so desired, how to break particular habits.
因此，我想做的就是利用有关神经系统如何学习和参与神经可塑性的科学文献，并将其应用于习惯的形成、习惯的维持，以及如果需要的话，如何打破特定的习惯。
I'd like to give you a particular tool that's gleaned from the research psychology literature.
我想为您提供一个从研究心理学文献中收集到的特殊工具。
I should mention that I learned about this from an excellent review article that's available online.
我应该提到的是，我是从网上一篇优秀的评论文章中了解到这一点的。
It's called "Psychology of habit." The authors are Wendy Wood and Dennis Rünger.
这就是所谓的“习惯心理学”。作者是温迪·伍德和丹尼斯·伦格。
This is published in Annual Review of Psychology.
该文章发表在《心理学年度评论》上。
The annual reviews series is a very high-quality series.
年度评论系列是一个非常高质量的系列。
There are annual reviews of neuroscience, annual reviews of psychology, annual reviews of nutrition science, et cetera.
有神经科学年度评论、心理学年度评论、营养科学年度评论等等。
For those of you that are interested in exploring review articles that are grounded in hundreds of quality peer-reviewed studies, the Annual Review series is really terrific, certainly among the best, if not the best.
对于那些有兴趣探索基于数百项高质量同行评审研究的评论文章的人来说，年度评论系列确实非常棒，即使不是最好的，也肯定是最好的。
And they also tend to be quite long and quite comprehensive.
而且它们往往也很长而且很全面。
So this review "Psychology of habit," by Wood and Rünger, is excellent.
因此，Wood 和 Rünger 撰写的这篇评论“习惯心理学”非常出色。
Andrew Huberman:
安德鲁·休伯曼：
And here I'm more or less paraphrasing from them, so I want to be clear that these are their words, not mine.
在这里，我或多或少地转述了他们的话，所以我想澄清，这些是他们的话，而不是我的话。
They're talking about the various ways that habits form in the nervous system.
他们谈论的是神经系统中习惯形成的各种方式。
And they mention with each repetition of a habit, small changes occur in the cognitive and neural mechanisms associated with procedural memory.
他们提到，每重复一个习惯，与程序记忆相关的认知和神经机制就会发生微小的变化。
So I just want to talk for a second about what procedural memory is.
所以我只想谈谈什么是程序记忆。
In the neuroscience of memory, we distinguish between what's called episodic memory and procedural memory.
在记忆的神经科学中，我们区分情景记忆和程序记忆。
Episodic memory is a recall of a particular set of events that happened, whereas procedural memory is holding in mind the specific sequence of things that need to happen in order for a particular outcome to occur.
情景记忆是对发生的一组特定事件的回忆，而程序记忆是记住为了发生特定结果而需要发生的特定事件顺序。
So think of it like a recipe or a protocol, or, for sake of exercise, it's like sets and reps or a particular course that you're going to run or cycle or the number of laps you're going to swim and how you're going to perform it.
因此，可以将其视为食谱或协议，或者，为了锻炼，它就像您要跑步或骑自行车的组数和次数或特定课程，或者您要游泳的圈数以及您将如何执行它。
Andrew Huberman:
安德鲁·休伯曼：
It's very clear that for anyone trying to adopt new habits, getting into the mindset of procedural memory is very useful for overcoming that barrier that we call limbic friction.
很明显，对于任何试图养成新习惯的人来说，进入程序记忆的思维模式对于克服我们称之为边缘摩擦的障碍非常有用。
How do you do that?
你是怎么做到的？
Well, a simple visualization exercise, or it doesn't even have to be done eyes closed.
嗯，一个简单的想象练习，或者甚至不需要闭着眼睛完成。
Oftentimes we hear "visualization exercise," you think about sitting in a lotus position, eyes closed, and trying really hard to visualize something.
我们经常听到“想象练习”，你会想，盘坐，闭上眼睛，努力想象某件事。
It doesn't need to be anything like that.
它不需要是这样的。
It can simply be if you are deciding to adopt a new habit, to just think about the very specific sequence of steps that's required to execute that habit.
如果您决定养成一种新习惯，只需考虑执行该习惯所需的非常具体的步骤顺序即可。
Andrew Huberman:
安德鲁·休伯曼：
I'll use a trivial example, but this could be applied to anything.
我将使用一个简单的例子，但这可以应用于任何事情。
Let's say I want to get into the habit of making myself or someone else in my household a cup of espresso every morning.
假设我想养成每天早上为自己或家里的其他人泡一杯浓缩咖啡的习惯。
I would actually think through each of those steps.
我实际上会仔细考虑每一个步骤。
Walk into the kitchen, turn on the espresso machine, draw the espresso.
走进厨房，打开浓缩咖啡机，倒出浓缩咖啡。
Walking through each of those steps from start to finish.
从开始到结束逐步完成每个步骤。
And turns out just that simple mental exercise done once can shift people toward a much higher likelihood of performing that habit regularly, not just the first time, but as they continue out into the days and weeks that follow.
事实证明，进行一次简单的心理锻炼就能使人们更有可能定期养成这种习惯，不仅是第一次，而且在接下来的几天和几周内都会持续下去。
Andrew Huberman:
安德鲁·休伯曼：
So that's remarkable to me, and the literature is really robust.
所以这对我来说很了不起，而且文献也非常丰富。
Just one mental exercise of thinking through what are the sequence of steps required in order to perform this habit from start to finish can shift the likelihood of being able to perform that habit from unlikely or to moderately likely to very likely over time.
只要进行一次心理练习，思考从开始到结束执行该习惯所需的步骤顺序是什么，就可以随着时间的推移将能够执行该习惯的可能性从不太可能或中等可能转变为非常有可能。
And that's because it pulls from this process that involves our hippocampus and our neocortex and other areas of our brain and nervous system that engage in procedural memory.
那是因为它来自这个涉及我们的海马体和新皮质以及参与程序记忆的大脑和神经系统的其他区域的过程。
It shifts the brain towards a mindset, if you will.
如果你愿意的话，它可以将大脑转变为一种思维方式。
It's more of a neural circuit set, it would be more accurate, but a mindset/neural circuit set of doing things in a particular sequence, which allows that limbic friction to come down and increases the likelihood that we're going to perform that thing.
它更像是一个神经回路集，它会更准确，但是一个以特定顺序做事的心态/神经回路集，这使得边缘摩擦下降并增加了我们执行该操作的可能性。
Simple tool, but very powerful tool, according to the psychology literature.
根据心理学文献，简单的工具，但非常强大的工具。
Andrew Huberman:
安德鲁·休伯曼：
And actually, the cellular and molecular mechanisms that underlie that sort of procedural-memory, stepping-through phenomenon are known.
事实上，构成这种程序记忆、逐步执行现象的细胞和分子机制是已知的。
In this article I mentioned, this beautiful review, they talk about so-called Hebbian learning.
在我提到的这篇文章中，这篇精彩的评论，他们谈论了所谓的赫布学习。
Donald Hebb was a psychologist in Canada, and birthed this field that has now lasted, gosh, more than 50 years and is still very strong in neuroscience and psychology, of Hebbian learning.
唐纳德·赫布 (Donald Hebb) 是加拿大的一位心理学家，他开创了这个领域，天哪，这个领域现在已经持续了 50 多年，并且在神经科学和心理学、赫布学习领域仍然非常强大。
Hebbian learning is when particular neurons are coactive, meaning when they fire together, they tend to strengthen their connections with one another, and has a number of different underlying cellular molecular features that we don't have to go into in detail.
赫布学习是指特定神经元协同活动，这意味着当它们一起放电时，它们往往会加强彼此之间的联系，并且具有许多不同的潜在细胞分子特征，我们无需详细介绍。
But for those of you that want to know; I know some of you are hungry for a little bit more neuroscience.
但对于那些想知道的人来说；我知道你们中的一些人渴望更多的神经科学知识。
This involves things like NMDA receptors, N-methyl-D-aspartate receptors.
这涉及 NMDA 受体、N-甲基-D-天冬氨酸受体等。
Andrew Huberman:
安德鲁·休伯曼：
NMDA receptors are really important, I think, for everyone to understand.
我认为 NMDA 受体对于每个人来说都非常重要。
So I'll just tell you a little bit about them.
所以我只会告诉你一些关于它们的信息。
These are receptors that are on the neuron's surface.
这些是位于神经元表面的受体。
Normally, they don't contribute much to the activity of those neurons.
通常，它们对这些神经元的活动贡献不大。
Those neurons are perfectly capable of doing their thing without activation of this NMDA receptor.
这些神经元完全有能力在不激活 NMDA 受体的情况下完成自己的任务。
But when a neuron gets a very strong input, a strong stimulus, that NMDA receptor triggers a number of mechanisms that recruit to the surface of the neuron more other receptors.
但是，当神经元获得非常强的输入（即强烈刺激）时，NMDA 受体会触发多种机制，将更多其他受体招募到神经元表面。
In other words, it makes that neuron more responsive to input in the future such that it doesn't require so much input.
换句话说，它使神经元对未来的输入更加敏感，从而不需要那么多的输入。
In other words, it takes a neuron that is very unlikely to fire and makes it more likely to fire.
换句话说，它需要一个不太可能激发的神经元，使其更有可能激发。
Andrew Huberman:
安德鲁·休伯曼：
So this procedural stepping through of the steps of the recipe or the series of action steps that are involved in sitting down to study and writing for an hour or generating exercise, whatever it is the habit that you're trying to learn, when you're doing that exercise, it's not as if your nervous system thinks you're actually performing the behavior.
因此，逐步执行食谱步骤或坐下来学习和写作一个小时或进行锻炼所涉及的一系列行动步骤，无论您想要学习什么习惯，当您进行该锻炼时，您的神经系统并不认为您实际上正在执行该行为。
Your nervous system isn't stupid.
你的神经系统并不愚蠢。
It's actually a lot smarter than that.
它实际上比这聪明得多。
It knows the difference between a thought and an action.
它知道思想和行动之间的区别。
But when you do that, it sets in motion the same neurons that are going to be required for the execution of that habit.
但当你这样做时，它就会启动执行该习惯所需的相同神经元。
And so when you actually show up to perform that habit, it's as if the dominoes fall more easily.
因此，当你真正表现出这种习惯时，就好像多米诺骨牌更容易倒下一样。
It's a lower threshold, as we say, in order to get the habit to perform.
正如我们所说，为了养成习惯，这是一个较低的门槛。
Andrew Huberman:
安德鲁·休伯曼：
So Hebbian learning, NMDA receptors, all that nuts and bolt stuff are really the guts of the mechanisms of how this works.
因此，赫布学习、NMDA 受体以及所有具体细节实际上是其工作机制的核心。
But for those of you that just want to be more habitual about certain things, be able to perform certain things more reflexively that you would like in your life, simply take the time.
但对于那些只想对某些事情变得更加习惯、能够更本能地执行生活中您想要的某些事情的人来说，只需花点时间即可。
Do it once, maybe twice.
做一次，也许两次。
And just sit down, close your eyes if you like, and just step through the procedure of what it's going to take in order to perform that habit.
如果你愿意的话，只要坐下来，闭上眼睛，然后逐步完成执行该习惯所需的步骤。
The psychology literature, as I mentioned, and also the neuroscience literature, strongly supports the fact that it is going to make it far easier for you to adopt and maintain that habit.
正如我所提到的，心理学文献以及神经科学文献都强烈支持这样一个事实：它会让你更容易养成并保持这种习惯。
Andrew Huberman:
安德鲁·休伯曼：
And if you are somebody who used to perform a habit, and you don't understand why you dropped it and you're frustrated with yourself, and you're trying to figure out how you can get back into that habit, well by all means lean right back into that habit.
如果你曾经养成一种习惯，但你不明白为什么要放弃它，你对自己感到沮丧，并且你试图弄清楚如何才能重新养成这种习惯，那么无论如何都要重新养成这种习惯。
But if you're having trouble doing that, also just use the procedural memory exercise in order to shift your nervous system towards a higher likelihood that you will return to that habit.
但如果你在这方面遇到困难，也可以使用程序性记忆练习来改变你的神经系统，使你更有可能恢复这种习惯。
Just the same way I described for trying to initiate a new habit.
就像我描述的尝试养成新习惯的方式一样。
Andrew Huberman:
安德鲁·休伯曼：
So now I'd like to discuss a second and what I think is perhaps the most powerful tool for being able to acquire and stick to new habits.
所以现在我想讨论第二个，我认为这可能是能够养成并坚持新习惯的最强大的工具。
This tool is rooted in-
这个工具植根于-
Andrew Huberman:
安德鲁·休伯曼：
Stick to new habits.
坚持新习惯。
This tool is rooted in what we call neural circuits.
这个工具植根于我们所说的神经回路。
And I do think it is important to understand a little bit about how those neural circuits work.
我确实认为了解一些神经回路的工作原理很重要。
Andrew Huberman:
安德鲁·休伯曼：
For those of you that are saying, "Just tell me what to do," I have to say, as I always say, understanding a little bit or a lot of underlying mechanism will help solidify these concepts for you and will help ensure that the tools that I offer are going to make sense and that they're going to make sense in different contexts and for different types of habits that you're trying to learn.
对于那些说“只要告诉我该怎么做”的人，我必须说，正如我总是说的那样，了解一点点或大量的底层机制将有助于巩固这些概念，并有助于确保我提供的工具有意义，并且它们在不同的环境和你想要学习的不同类型的习惯中都有意义。
Andrew Huberman:
安德鲁·休伯曼：
So, rather than just tell you what to do, I'm going to tell you how this particular tool works.
因此，我不只是告诉您要做什么，而是告诉您这个特定工具的工作原理。
And then in doing that, you should be able to apply it to any habit under any conditions.
然后在这样做的过程中，你应该能够将其应用于任何条件下的任何习惯。
Andrew Huberman:
安德鲁·休伯曼：
The tool that I'm referring to is something called task bracketing, and the neural circuits associated with task bracketing are basically the neural circuits that are going to allow you to learn any new type of habit or break any habit that you'd like to break.
我指的工具是所谓的任务包围，与任务包围相关的神经回路基本上是可以让你学习任何新类型的习惯或打破任何你想打破的习惯的神经回路。
Andrew Huberman:
安德鲁·休伯曼：
We have in our brain a set of neural circuits that fall under the umbrella term of the basal ganglia.
我们的大脑中有一组神经回路，属于基底神经节的总称。
The basal ganglia are involved in action execution, meaning doing certain things, and action suppression, not doing certain things.
基底神经节参与行动执行，即做某些事情，以及行动抑制，即不做某些事情。
In the experimental realm, these are referred to as Go, meaning do, or No-Go, don't do certain things.
在实验领域，这些被称为“Go”，意思是“做”，或者“No-Go”，意思是不做某些事情。
Andrew Huberman:
安德鲁·休伯曼：
And some of us fall more into the category of, we find it very easy to do certain things, but harder to not do other things.
我们中的一些人更容易陷入这样的类别，我们发现做某些事情很容易，但不做其他事情却很难。
Some people have a lot of No-Go-type circuits that are very robust, and they have a lot of behavioral constraint, but they have a harder time getting into action.
有些人有很多非常稳健的“不走式”回路，他们有很多行为约束，但他们很难采取行动。
And some people have a perfect balance of both, but I've never met one of those people.
有些人在两者之间取得了完美的平衡，但我从未见过其中之一。
Andrew Huberman:
安德鲁·休伯曼：
So again, drawing from, more or less paraphrasing from this beautiful review that I described earlier, Annual Review of Psychology, by Wood and Rünger, task bracketing involves a particular set of neural circuits within the basal ganglia.
因此，再次借鉴，或多或少地解释了我之前描述的这篇美丽的评论，《心理学年度评论》，作者是 Wood 和 Rünger，任务分组涉及基底神经节内的一组特定的神经回路。
Andrew Huberman:
安德鲁·休伯曼：
So I'm going to describe this here again, paraphrasing — a sensory motor loop.
所以我将在这里再次描述这一点，解释一下——感觉运动循环。
Sensory means just input coming in about sight, sounds, tastes, et cetera.
感官意味着关于视觉、声音、味道等的输入。
And then, the motor systems, the systems of the brain and body that generate action, taking that information and generating action.
然后是运动系统，即产生动作的大脑和身体系统，获取信息并产生动作。
Andrew Huberman:
安德鲁·休伯曼：
So, it turns out that there's an area of our basal ganglia called the dorsolateral striatum.
因此，事实证明，我们的基底神经节中有一个区域称为背外侧纹状体。
We can use the acronym DLS.
我们可以使用缩写 DLS。
Again, dorsolateral striatum.
再次，背外侧纹状体。
Dorso means up, lateral means to the side, so dorsolateral.
Dorso 的意思是向上，侧向的意思是侧面，所以是背外侧。
And striatum is a subdivision of the basal ganglia.
纹状体是基底神经节的一个分支。
And it's very important for the establishment of behaviors that are associated with the habit, but not necessarily the habit itself.
这对于建立与习惯相关的行为非常重要，但不一定是习惯本身。
And beautiful studies in both animals and humans that record the electrical activity in the dorsolateral striatum find that the dorsolateral striatum is associated, meaning it becomes active, at the beginning of a particular habit and at the very end and after a particular habit.
对动物和人类进行的精彩研究记录了背外侧纹状体的电活动，发现背外侧纹状体是相关的，这意味着它在特定习惯的开始、最后和之后变得活跃。
Hence, the phrase "task bracketing." It brackets the habit.
因此，出现了“任务分组”一词。它把习惯括起来。
Andrew Huberman:
安德鲁·休伯曼：
Now, other sets of neurons are going to be active during the actual execution of the habit, but what the literature on the dorsolateral striatum tells us is that we have particular circuits in our brain that are devoted to framing the events that happened just before and as we initiate a habit, and just after and as we terminate a habit.
现在，在实际执行习惯的过程中，其他神经元组也会活跃起来，但有关背外侧纹状体的文献告诉我们，我们的大脑中有特定的电路，专门负责构建在我们开始一个习惯之前和之后以及在我们终止一个习惯之后发生的事件。
In other words, it acts as a sort of marker for the habit execution, but not the execution of the habit per se.
换句话说，它充当习惯执行的一种标记，但不是习惯本身的执行。
Andrew Huberman:
安德鲁·休伯曼：
Now, this is very important because task bracketing is what underlies whether or not a habit will be context dependent or not, whether or not it will be strong and likely to recur even if we didn't get a good night's sleep the night before, even if we're feeling distracted, even if we are not feeling like doing something emotionally, or if we are completely overwhelmed by other events.
现在，这非常重要，因为任务分组是决定一个习惯是否会依赖于环境的基础，它是否会很强烈并且可能会复发，即使我们前一天晚上没有睡个好觉，即使我们感到心烦意乱，即使我们不想在情感上做某事，或者如果我们完全被其他事件压垮。
If the neural circuits, or task bracketing, are deeply embedded in us, meaning they are very robust around a particular habit, well then it's likely that we're going to go out for that zone 2 cardio no matter what, that we're going to brush our teeth no matter what.
如果神经回路或任务包围深深地嵌入我们体内，这意味着它们在特定习惯方面非常强大，那么无论如何我们都可能会出去进行第 2 区有氧运动，无论发生什么我们都会刷牙。
Andrew Huberman:
安德鲁·休伯曼：
In fact, brushing our teeth is a pretty good example because for most people, even if you got a terrible night's sleep, even if everything in your life is going wrong, chances are, unless you're very depressed, if you're going to leave to work or even if you're not, that you're going to still carry out the behavior of brushing your teeth in the morning.
事实上，刷牙就是一个很好的例子，因为对于大多数人来说，即使你睡了一个糟糕的夜晚，即使你生活中的一切都出了问题，除非你非常沮丧，如果你要上班或者即使你不上班，你很可能仍然会在早上进行刷牙的行为，除非你非常沮丧。
I would hope so, actually.
事实上我希望如此。
But you are probably less likely to perform particular habits that are not what you deem as necessary.
但你可能不太可能养成那些你认为不必要的特定习惯。
Andrew Huberman:
安德鲁·休伯曼：
But if you think about it, brushing your teeth, exercise, eating particular foods, maybe engaging socially in particular ways, you are the one that places any kind of value assessment on which ones are essential and which ones are negotiable.
但如果你想一想，刷牙、锻炼、吃特定的食物，也许以特定的方式参与社交活动，你就会对哪些是必不可少的、哪些是可以协商的进行任何形式的价值评估。
So, task bracketing sets a neural imprint, kind of a fingerprint in your brain of this thing has to happen at this particular time of day, so much so that it's reflexive.
因此，任务包围设置了一个神经印记，就像你大脑中的指纹一样，这件事必须在一天中的这个特定时间发生，以至于它是反射性的。
Andrew Huberman:
安德鲁·休伯曼：
And as we'll talk about in a moment, there's a way that you can build up task bracketing so that regardless of what it is you're trying to learn, there's a much higher probability that you're going to do that thing.
正如我们稍后将讨论的，有一种方法可以建立任务分组，这样无论您想学习什么，您执行该操作的可能性都会更高。
And when I say learn, meaning, let's say you're trying to acquire a habit that for you is really challenging.
当我说学习时，意思是说，你正在努力养成一种对你来说确实具有挑战性的习惯。
Maybe it's that you're going to write for an hour a day on a book project that you've been thinking about, or you're going to work on mathematics, or you're going to do any sort of thing that, for you, there's a lot of limbic friction.
也许你要每天花一个小时写一个你一直在思考的书籍项目，或者你要研究数学，或者你要做任何对你来说有很多边缘摩擦的事情。
Andrew Huberman:
安德鲁·休伯曼：
While it is important to think about the sequence of events that would be required in order to engage in that behavior, that procedural memory visualization exercise we talked about before that will help, there is a way also that you can orient your nervous system toward this task-bracketing process, so that your nervous system is shifted or oriented towards the execution of a given habit.
虽然考虑参与该行为所需的事件顺序很重要，但我们之前讨论过的程序性记忆可视化练习会有所帮助，还有一种方法可以让您的神经系统朝着这个任务包围过程定向，从而使您的神经系统转向或定向于执行特定的习惯。
So, this is sort of like warming up your body to exercise.
所以，这有点像锻炼身体前的热身。
Andrew Huberman:
安德鲁·休伯曼：
When the dorsolateral striatum is engaged, your body and your brain are primed to execute a habit, and then you get to consciously insert which habit you want to perform.
当背外侧纹状体参与时，你的身体和大脑就准备好执行一个习惯，然后你就可以有意识地插入你想要执行的习惯。
So in order to leverage the neural mechanisms of task bracketing, in order to increase the likelihood that you're going to perform a particular habit, I have to break it to you that one thing that you've probably heard over and over about habit formation is not true.
因此，为了利用任务分组的神经机制，为了增加你执行某种特定习惯的可能性，我必须向你解释一下，你可能一遍又一遍地听到的关于习惯形成的一件事是不正确的。
Andrew Huberman:
安德鲁·休伯曼：
And what I'm referring to is this idea that if you are very specific about exactly when you're going to perform a particular habit, that you are more likely to perform that habit.
我指的是这样的想法：如果你非常明确地知道何时要养成某种习惯，那么你就更有可能养成这种习惯。
And while that is true in the short term, it is not true in the long term.
虽然这在短期内是正确的，但从长期来看却并非如此。
And the reason for that is that our nervous system tends to generate particular kinds of behaviors based not on time but on our state, meaning what level of activation is taking place in our brain and body, how much focus we happen to have, how fatigued we are, how energized we are.
其原因是，我们的神经系统倾向于产生特定类型的行为，而不是基于时间，而是基于我们的状态，这意味着我们的大脑和身体的激活程度如何，我们的注意力集中程度如何，我们有多疲劳，我们有多精力充沛。
Andrew Huberman:
安德鲁·休伯曼：
So while schedules are important, it's not the specific time of day per se that's going to allow you to get into a habit, and form that habit, and consolidate that habit.
因此，虽然日程安排很重要，但并不是一天中的特定时间本身就能让你养成一种习惯，形成这种习惯，并巩固这种习惯。
Rather, it's the state that your brain and body are in that's important to anchor yourself to.
相反，你的大脑和身体所处的状态才是最重要的。
Andrew Huberman:
安德鲁·休伯曼：
So, now I'm going to offer you a tool.
所以，现在我要为你提供一个工具。
It's actually an entire program by which you can insert particular habits and activities at particular phases of the day, not times of day, but phases of the day, because it turns out that particular phases of the day are associated with particular biological underpinnings, chemicals and neural circuits, and so forth.
它实际上是一个完整的程序，您可以通过它在一天中的特定阶段插入特定的习惯和活动，不是一天中的某个时间，而是一天中的不同阶段，因为事实证明，一天中的特定阶段与特定的生物基础、化学物质和神经回路等相关。
And in doing so, it will make it far more likely that you'll be able to regularly engage in these habits and activities over a long period of time.
这样做，您将更有可能在很长一段时间内定期养成这些习惯和活动。
Andrew Huberman:
安德鲁·休伯曼：
Now, whether or not that will move you from somebody who ordinarily would take 200 days to form a habit to one of those 18-days-to-habit people in that earlier study I mentioned, I don't know, but I am certain that it will have a significant shift on allowing you to engage in particular habits more easily and to consolidate those habits more quickly.
现在，我不知道这是否会让你从一个通常需要 200 天才能形成习惯的人转变为我之前提到的一项研究中 18 天形成习惯的人，但我确信这将产生重大转变，让你更容易养成特定的习惯，并更快地巩固这些习惯。
Andrew Huberman:
安德鲁·休伯曼：
So the program I am about to describe, I formulated for you based on the neuroscience literature and the psychology literature of learning and this concept of task bracketing.
因此，我将要描述的程序是根据神经科学文献和学习心理学文献以及任务分组的概念为您制定的。
It involves dividing the 24-hour days into what I call three phases.
它将一天 24 小时分为三个阶段。
Andrew Huberman:
安德鲁·休伯曼：
The first is Phase One, which is zero to eight hours after waking up, approximately.
第一个是第一阶段，大约是醒来后零到八小时。
Okay?
好的？
You can put a plus or minus 30 minutes on this for yourself.
您可以自己为此加减 30 分钟。
The second phase is the nine to 14, maybe 15 hours, after you wake up.
第二阶段是早上九点到十四点，也许是你醒来后的十五个小时。
And the third phase is 16 to 24 hours after waking up.
第三阶段是醒来后16至24小时。
So we've taken the 24-hour cycle, we've carved it up into three phases.
所以我们采用了 24 小时周期，并将其分为三个阶段。
Phase One, Phase Two, and Phase Three.
第一阶段、第二阶段、第三阶段。
Andrew Huberman:
安德鲁·休伯曼：
Now, everything I'm describing, or at least the way I'm going to describe it, is based on what I would call a typical schedule, diurnal schedule.
现在，我所描述的一切，或者至少是我描述它的方式，都是基于我所说的典型时间表，即昼夜时间表。
You've heard of nocturnal, well, we are diurnal.
你听说过夜间活动，好吧，我们是白天活动。
Most of us are asleep at night and awake during the day.
我们大多数人晚上睡觉，白天醒着。
I do realize that a number of people have shift work, or they have newborns, or other reasons why they have to be up in the middle of the night and sleeping during the day.
我确实意识到很多人需要轮班工作，或者他们有新生儿，或者其他原因导致他们必须在半夜起床并在白天睡觉。
Andrew Huberman:
安德鲁·休伯曼：
If that's the case, please listen to the episode that we did on jet lag and shift work, because it has a lot of tools specifically for that population.
如果是这样的话，请听听我们关于时差和轮班工作的节目，因为它有很多专门针对该人群的工具。
But most people go to sleep somewhere around 10:00 p.m., plus or minus two hours, and wake up sometime around 7:00 a.m., plus or minus two hours.
但大多数人在晚上 10:00 左右（前后两小时）睡觉，并在早上 7:00（前后两小时）左右醒来。
So, today I'm going to use the to bed at 10:00 p.m.
所以，今天我要在晚上 10:00 睡觉。
and the wake-up time of 7:00 a.m.
起床时间为早上 7:00
as the framework for this, but you could adopt it easily to your particular schedule.
作为此框架，但您可以轻松地将其采用到您的特定日程安排中。
Andrew Huberman:
安德鲁·休伯曼：
Phase One, which again is zero to eight hours after waking, has a particular neurochemical signature.
第一阶段，也就是醒来后零到八小时，具有特定的神经化学特征。
Regardless of what you do, the neuromodulators, norepinephrine, as well as epinephrine, so that's noradrenaline and adrenaline, as well as the neuromodulator dopamine, tend to be elevated during that first zero to eight hours after waking.
无论你做什么，神经调节剂、去甲肾上腺素和肾上腺素，即去甲肾上腺素和肾上腺素，以及神经调节剂多巴胺，在醒来后的前零到八小时内往往会升高。
Andrew Huberman:
安德鲁·休伯曼：
There are a number of reasons for this related to the fact that also cortisol is higher in our brain and bloodstream, it's a healthy level cortisol upon waking, body temperature is increased, et cetera.
造成这种情况的原因有很多，与以下事实有关：我们的大脑和血液中的皮质醇也较高，醒来时皮质醇处于健康水平，体温升高等。
And there are several things that perhaps we should all be doing; I've talked about many of these on the podcast before, that in addition to those chemicals, further support an alert and focused state, and I'll just list those off.
有几件事也许我们都应该做；我之前在播客上讨论过其中的许多内容，除了这些化学物质之外，还进一步支持警觉和专注状态，我将列出这些。
I've done many podcasts on each of these.
我已经就这些内容制作了很多播客。
Andrew Huberman:
安德鲁·休伯曼：
If you'd like to access those podcasts, you can find them in the menu of podcasts on YouTube, Apple, Spotify, et cetera.
如果您想访问这些播客，可以在 YouTube、Apple、Spotify 等的播客菜单中找到它们。
They involve, for instance, viewing sunlight, or bright artificial light, if you can't access sunlight, within the first 30 minutes of waking.
例如，如果您在醒来后的 30 分钟内无法接触阳光，则可以观看阳光或明亮的人造光。
Physical exercise of some kind, in this first phase of the day, zero to eight hours of the day ideally, pretty early in that phase.
在一天的第一阶段进行某种体育锻炼，最好是一天中的零到八个小时，在该阶段的早期。
But if it has to be at the seven- to eight-hour transition point, that's fine too.
但如果必须在七到八小时的过渡点，那也没关系。
Andrew Huberman:
安德鲁·休伯曼：
Cold exposure in the form of cold showers; or ice baths; or outside with minimal clothing — appropriate yet minimal clothing; caffeine ingestion; fasting — for instance — not ingesting calories also will lend itself to increased norepinephrine, dopamine, et cetera.
冷水淋浴形式的冷暴露；或冰浴；或外出时穿着最少的衣服——适当但最少的衣服；咖啡因摄入；例如，禁食不摄入卡路里也会导致去甲肾上腺素、多巴胺等物质增加。
Andrew Huberman:
安德鲁·休伯曼：
If you are going to consume foods, foods that are rich in things like tyrosine, which is a precursor for dopamine.
如果您要食用富含酪氨酸等物质的食物，酪氨酸是多巴胺的前体。
You can look up which foods are high in tyrosine.
您可以查找哪些食物富含酪氨酸。
And for those of you that are interested in supplementation and like to use those routes, things like alpha-GPC, or phenylethylamine, or L-tyrosine, if that's in keeping with what you are able to do.
对于那些对补充剂感兴趣并喜欢使用这些途径的人来说，例如 α-GPC、苯乙胺或 L-酪氨酸，如果这与您的能力相符的话。
Of course, consult your doctor if you're going to rely on supplementation.
当然，如果您打算依赖补充剂，请咨询您的医生。
Andrew Huberman:
安德鲁·休伯曼：
What's this all about?
这是怎么回事？
Well, the already elevated norepinephrine and dopamine, the sunlight, exercise, cold exposure, caffeine, tyrosine, et cetera; all of those place the brain and body into a state in which you are better able, or I would say more easily able, to engage in activities that have a high degree of limbic friction and where you need to override that limbic friction, right?
嗯，已经升高的去甲肾上腺素和多巴胺、阳光、运动、寒冷暴露、咖啡因、酪氨酸等等；所有这些都使大脑和身体进入一种状态，在这种状态下，您能够更好地，或者我会说更容易能够从事具有高度边缘摩擦的活动，并且您需要克服这种边缘摩擦，对吧？
Andrew Huberman:
安德鲁·休伯曼：
We've heard that the morning is kind of sacred — conquer the hardest things first thing in the morning — and that's been discussed in the pop psychology literature and in the habit formation literature, merely from the perspective of, "Get it out of the way so you can feel good about having done it."
我们听说早晨是神圣的——早上第一件事就是克服最困难的事情——流行心理学文献和习惯形成文献中对此进行了讨论，仅仅是从“把它移开，这样你就能对完成这件事感到高兴”的角度来看。
Andrew Huberman:
安德鲁·休伯曼：
But what I'm referring to is quite different.
但我指的是完全不同的。
What I'm referring to is a particular phase of day that after rising — after waking up, that is — for zero to eight hours, right?
我指的是一天中的一个特定阶段，即起床后（即醒来后）零到八个小时，对吧？
In that first phase, your whole system is action and focus oriented.
在第一阶段，您的整个系统都是以行动和焦点为导向的。
And we know that when you are action and focus oriented, and because of the neurochemicals that are naturally released into your brain and body, that you will be more likely to overcome any limbic friction that stands in the way of performing particular habits.
我们知道，当您以行动和注意力为导向时，并且由于神经化学物质会自然释放到您的大脑和身体中，您将更有可能克服任何阻碍执行特定习惯的边缘摩擦。
Andrew Huberman:
安德鲁·休伯曼：
So, as you list out or think about the various habits that you'd like to adopt in your life, take the habits for which you know there's the highest degree of limbic friction.
因此，当您列出或思考生活中想要养成的各种习惯时，请选择您知道边缘摩擦程度最高的习惯。
They are the hardest for you to engage in; they require the most activation energy, and put those in this zero to eight hours after waking.
它们对你来说是最难参与的；它们需要最多的激活能量，并将它们放在醒来后的零到八小时内。
This will greatly facilitate your performance of those new habits.
这将极大地促进您养成这些新习惯。
I'm certain of that.
我确信这一点。
Andrew Huberman:
安德鲁·休伯曼：
And in addition to that, by doing them in this particular phase of the day, not necessarily at the same time.
除此之外，在一天中的这个特定阶段进行这些练习，不一定是在同一时间进行。
I mean, if you want to be very habitual and you want to do the exercise or the sunlight viewing always at the same time, where you want to do, you want to drink your caffeine always at the exact same time, that's fine.
我的意思是，如果你想养成习惯，想总是在同一时间做运动或看阳光，在你想做的地方，你想总是在同一时间喝咖啡因，那很好。
But by placing them in this broader window of zero to eight hours after waking, what you're doing is you're creating task bracketing.
但是，通过将它们放在醒来后零到八小时的更广阔的窗口中，您所做的就是创建任务分组。
You're making it such that your nervous system will predict when you are going to lean in against limbic friction in order to perform particular types of habits.
你这样做是为了让你的神经系统能够预测你何时需要克服边缘摩擦来执行特定类型的习惯。
Andrew Huberman:
安德鲁·休伯曼：
And this is very different than saying, "I'm always going to run" or, "I'm always going to study from 10 to 12:00 a.m.
这与说“我总是要跑步”或“我总是要从上午 10 点到 12:00 学习”是非常不同的。
every morning." That's great, and if you can do that, terrific.
每天早上。”那太好了，如果你能做到这一点，那就太棒了。
But the literature indicates that people who do that, who are very rigid about when they do things, tend, because of context dependence, to not necessarily stick to those habits over time.
但文献表明，这样做的人在做事时非常严格，由于环境依赖性，随着时间的推移，他们往往不一定会坚持这些习惯。
Some people do, but many, many people don't.
有些人这样做，但很多很多人不这样做。
Andrew Huberman:
安德鲁·休伯曼：
So, think about the hardest habits to form, and the habits that you most want to form, that are hardest for you to adopt and to maintain, and I highly suggest placing those somewhere within this Phase One of zero to eight hours after waking.
所以，想想最难养成的习惯，以及你最想养成的习惯，对你来说最难养成和维持的习惯，我强烈建议将这些习惯放在醒来后零到八小时的第一阶段中。
Now, of course, some of the things I listed out, sunlight viewing, exercise, cold exposure, caffeine, fasting, those might be the actual habits themselves.
当然，现在我列出的一些事情，阳光照射、锻炼、寒冷暴露、咖啡因、禁食，这些可能就是实际的习惯本身。
Andrew Huberman:
安德鲁·休伯曼：
But here I realize, rather I want to acknowledge, that many people, including myself, are doing some or all of these things already.
但在这里我意识到，而不是我想承认，很多人，包括我自己，已经在做一些或全部这些事情了。
And many people, including myself, are trying to adopt new habits that don't fall into the category of just trying to set your overall state.
许多人，包括我自己，都在尝试养成新的习惯，这些习惯不属于仅仅试图设定你的整体状态的范畴。
Again, norepinephrine, dopamine, and all these neural systems will be greatly elevated in this zero to eight hours after waking.
同样，去甲肾上腺素、多巴胺和所有这些神经系统在醒来后的零到八小时内都会大大升高。
Andrew Huberman:
安德鲁·休伯曼：
However, the other things I mentioned, sunlight exposure, exercise, cold exposure, caffeine, fasting, if that's for you, or if you're eating during that phase, eating things that contain elevated levels of tyrosine, maybe supplementing alpha-GPC or L-tyrosine, et cetera, all of those things further facilitate the neurochemistry, and therefore the state of mind that's going to be ideal for leaning into limbic friction and overriding that limbic friction, so that you can regularly perform that habit.
然而，我提到的其他事情，阳光照射、运动、寒冷暴露、咖啡因、禁食，如果这适合你，或者如果你在那个阶段吃东西，吃含有升高水平的酪氨酸的东西，也许补充α-GPC或L-酪氨酸，等等，所有这些都进一步促进神经化学，因此心理状态将是倾向于边缘摩擦和克服边缘摩擦的理想状态，这样你就可以定期执行那个习惯。
What we're really talking about here is leveraging neural systems in order to help you make it more likely that you're going to be able to engage and maintain a particular habit.
我们在这里真正讨论的是利用神经系统来帮助您更有可能养成并保持特定的习惯。
Andrew Huberman:
安德鲁·休伯曼：
So, what I'm referring to as Phase One of each day is useful for acquiring certain habits.
因此，我所说的每天的第一阶段对于养成某些习惯很有用。
But there are other phases of the day, and those turn out to be useful for acquiring other types of habits.
但一天中还有其他阶段，这些阶段对于养成其他类型的习惯很有用。
Andrew Huberman:
安德鲁·休伯曼：
Phase Two, as I mentioned, is about, again these aren't specifics, but about nine to 14 or 15 hours after waking.
正如我提到的，第二阶段是关于，同样，这些不是具体细节，而是大约在醒来后 9 到 14 或 15 小时。
During this phase of the day, because of the circadian shifts in our biology, the amount of dopamine and norepinephrine that's circulating in our brain and bloodstream tends to start to come down, and levels of cortisol tend to start to come down.
在一天的这个阶段，由于我们生物学的昼夜节律变化，我们大脑和血液中循环的多巴胺和去甲肾上腺素的量往往开始下降，皮质醇的水平也往往开始下降。
That's the ideal circumstance.
这是理想的情况。
In fact, you don't really want elevated cortisol late in the day.
事实上，您并不真的希望在一天晚些时候皮质醇升高。
That's actually a signature of depression, and anxiety and a number of other unfortunate things.
这实际上是抑郁、焦虑和许多其他不幸事情的标志。
So, nine to 14 hours after waking, dopamine and norepinephrine and cortisol are starting to taper down just naturally, and a different neuromodulator, serotonin, is starting to rise.
因此，醒来后 9 到 14 小时，多巴胺、去甲肾上腺素和皮质醇开始自然减少，而另一种神经调节剂血清素则开始上升。
Andrew Huberman:
安德鲁·休伯曼：
Serotonin is definitely going to be highest in this second half of the day and tends to lend itself to a more relaxed state of being.
血清素肯定会在一天的后半段达到最高，并且往往会导致更放松的状态。
Now, of course, I do realize that some people are less of morning people and find that they really come alive and awake in the afternoon, but most people don't fall into that category.
当然，现在我确实意识到有些人不太喜欢早起，并发现他们在下午才真正活跃起来并清醒，但大多数人并不属于这一类。
Most people feel more alert early in the day, even anxious early in the day, and then as the afternoon progresses, they tend to be a bit more sleepy, a bit more relaxed, a bit more calm.
大多数人在一天的早些时候感到更加警觉，甚至在一天的早些时候感到焦虑，然后随着下午的进行，他们往往会变得更困、更放松、更平静。
Andrew Huberman:
安德鲁·休伯曼：
There are certain things that we all can and should do during this Phase Two of each day that lend themselves to a state of mind and a state of body that is going to be beneficial for the generation and consolidation of certain types of habits.
在每天的第二阶段，我们都可以而且应该做一些事情，这些事情有助于形成一种精神状态和身体状态，这将有利于某些类型习惯的生成和巩固。
What are those things?
那些东西是什么？
Andrew Huberman:
安德鲁·休伯曼：
First of all, as the day goes on, you should try, if you can, to start tapering the amount of light that you're viewing.
首先，随着时间的推移，如果可以的话，您应该尝试开始减少您所看到的光线量。
Now, this doesn't mean putting yourself into dim light at three o'clock or four o'clock in the afternoon.
现在，这并不意味着让自己在下午三点或四点处于昏暗的光线下。
That's certainly not the case.
事实肯定不是这样的。
Simply that you want to start tapering off the amount of really bright light that you're getting, unless it's sunlight; we talked about this before on the podcast.
简单地说，您想要开始逐渐减少所获得的真正明亮的光线，除非是阳光；我们之前在播客上讨论过这个问题。
But if you haven't heard, viewing the sun as it's at, what we call low solar angle, so as it's headed toward the horizon; you don't necessarily have to watch the sunset, although that can be nice.
但如果你还没有听说过，观察太阳所在的位置，即我们所说的低太阳角，也就是它朝向地平线的方向；你不一定非得看日落，尽管那可能很好。
But getting some sunlight in your eyes in the second half of the day can also be beneficial for a number of brain systems and psychological systems.
但在后半天让阳光照射到眼睛里也对许多大脑系统和心理系统有益。
Andrew Huberman:
安德鲁·休伯曼：
So, you can get some sunlight in your eyes; you can certainly have artificial lights on.
所以，你可以让一些阳光照射到你的眼睛里；你当然可以打开人造灯。
But you want to start dimming those lights and bringing them actually physically lower in the room because the neurons in your eye that view the upper visual field, they actually trigger this alertness mechanism in the brain and body.
但是你想要开始调暗这些灯，并将它们实际放置在房间的较低位置，因为你眼睛中观察上视野的神经元实际上会触发大脑和身体中的这种警觉机制。
And in the second half of the day, even if you're humming around and doing work at three and four or five or even 7:00 p.m., you are probably headed towards sleep a few hours later.
在一天的后半段，即使您在下午三点、四点、五点甚至晚上 7:00 忙着工作，几个小时后您也可能会开始睡觉。
Andrew Huberman:
安德鲁·休伯曼：
So, things like limiting the total amount of light, if you can, things like NSDR, non-sleep deep rest, another thing that I've talked about on this podcast.
所以，如果可以的话，限制总光量之类的事情，像 NSDR、非睡眠深度休息之类的事情，这是我在这个播客上谈到的另一件事。
If you haven't heard about this before, non-sleep deep rest is an umbrella term for things like meditation, for yoga nidra, a very powerful science-supported tool for teaching you how to relax.
如果您以前没有听说过这一点，那么非睡眠深度休息是冥想、瑜伽休息术等事物的总称，这是一种非常强大的科学支持的工具，可以教您如何放松。
Things like self-hypnosis, which might sound a little kooky to some of you but actually is a clinically based tool for which there's a lot of scientific literature.
像自我催眠这样的事情，对你们中的一些人来说可能有点奇怪，但实际上是一种基于临床的工具，有很多科学文献。
Andrew Huberman:
安德鲁·休伯曼：
If you're interested in that, there's a great free resource called Reveri, R-E-V-E-R-I.com.
如果您对此感兴趣，有一个很棒的免费资源，名为 Reveri，R-E-V-E-R-I.com。
There's an app for both Apple and Android.
有适用于 Apple 和 Android 的应用程序。
This is an app that was developed by colleagues of mine and researchers at Stanford School of Medicine.
这是一个由我的同事和斯坦福大学医学院的研究人员开发的应用程序。
You can do these short 15-minute self-hypnosis scripts, as they're called, that can teach you how to relax yourself.
您可以执行这些简短的 15 分钟自我催眠脚本（它们被称为“自我催眠脚本”），它可以教您如何放松自己。
There's even ones for focus, for sleep, for chronic pain.
甚至还有用于集中注意力、睡眠、慢性疼痛的药物。
Again, all very strongly supported by quality peer-reviewed literature, so things like Reveri, meditation.
再说一遍，所有这些都得到了高质量同行评审文献的大力支持，比如 Reveri、冥想等。
Andrew Huberman:
安德鲁·休伯曼：
Things like heat and sauna, hot baths, hot showers.
比如热和桑拿、热水浴、热水淋浴。
Those are terrific things to do in the second half of the day.
这些都是后半天要做的很棒的事情。
They tend to support this serotonergic, or high serotonin-like, state and lend themselves to more calm and relaxation.
他们倾向于支持这种血清素能或类似高血清素的状态，并使自己更加平静和放松。
For those of you who are interested in supplementation, there's always ashwagandha, which reduces cortisol.
对于那些对补充剂感兴趣的人来说，总是有南非醉茄，它可以减少皮质醇。
Again, peaks in cortisol late in the afternoon and evening are associated with depression, anxiety, and so forth.
同样，皮质醇在下午晚些时候和晚上达到峰值与抑郁、焦虑等有关。
Andrew Huberman:
安德鲁·休伯曼：
Ashwagandha is a pretty potent cortisol-inhibiting tool.
Ashwagandha 是一种非常有效的皮质醇抑制工具。
I personally don't use it very often, and I caution people about using it for longer than two-week periods of time without taking some breaks.
我个人不经常使用它，并且我警告人们不要连续使用它超过两周的时间。
You can look up more about ashwagandha on examine.com; there's a lot of terrific literature with links to studies there.
您可以在 Examiner.com 上查找有关 ashwagandha 的更多信息；有很多很棒的文献与那里的研究有联系。
Andrew Huberman:
安德鲁·休伯曼：
But basically, this Phase Two of the day is one in which you're alert, you are present, you are working, you are engaging socially, you're cooking dinner probably, paying attention to a number of things.
但基本上，一天的第二阶段是你保持警觉、存在、工作、参与社交、可能正在做饭、关注许多事情的阶段。
But you should really be trying to taper off your stress level.
但你确实应该努力减轻压力水平。
So, how do you leverage Phase Two of the day for habit formation?
那么，你如何利用一天中的第二阶段来养成习惯呢？
Andrew Huberman:
安德鲁·休伯曼：
Well, given what we know about the neurochemistry of learning and memory, given what we know about task formation and its reliance on certain forms of neuroplasticity, the second half of the day is a terrific time to take on habits and things that you're already doing, that require very little override of limbic friction.
好吧，考虑到我们对学习和记忆的神经化学的了解，考虑到我们对任务形成及其对某些形式的神经可塑性的依赖的了解，一天的后半段是养成习惯和你已经在做的事情的绝佳时间，这些几乎不需要克服边缘摩擦。
So, these might be things that you could categorize, in common terms, it's kind of mellower activities.
所以，这些可能是你可以归类的事情，用通俗的话来说，这是一种更柔和的活动。
It might be journaling, it might be that you already are performing music, or I should say, practicing music regularly.
可能是写日记，也可能是你已经在表演音乐，或者我应该说，定期练习音乐。
There's a particular type of music that is hard for you, or that you're working on a particular piece of music, or you're trying to learn a language, something that's a little bit challenging, but doesn't require a ton of energy in order to override that limbic friction.
有一种特定类型的音乐对你来说很难，或者你正在创作一首特定的音乐，或者你正在尝试学习一门语言，这有点挑战性，但不需要大量的能量来克服边缘摩擦。
The second half of the day is a much better time to do that.
一天的后半段是这样做的更好时间。
Less resistance, as we might say.
正如我们所说，阻力较小。
Andrew Huberman:
安德鲁·休伯曼：
But of course, resistance has a neural substrate.
但当然，抵抗有一个神经基础。
And the reason for doing those things in the second part of the day, the so-called Phase Two, as I've called it, part of the day, is because your ability to override resistance is really diminished in this second phase of the day.
之所以在一天的第二部分，即所谓的第二阶段，我称之为一天的一部分，做这些事情的原因是因为在一天的第二阶段，你克服阻力的能力确实减弱了。
Andrew Huberman:
安德鲁·休伯曼：
Some of you might say, "Well, wait, I like to exercise in the second half of the day.
你们中的一些人可能会说：“好吧，等等，我喜欢在后半天锻炼身体。
That's actually when I have the most energy.
其实那是我精力最充沛的时候。
That's when I feel warmer.
那时我感觉更温暖了。
I'm not a morning exerciser." That's absolutely fine.
我不是一个晨练者。”那绝对没问题。
But what I'm referring to is the acquisition of new behaviors, and placing those consistently at the second half of the day in order to engage this task-bracketing mechanisms that I talked about before.
但我指的是获得新的行为，并将这些行为始终放在当天的后半段，以便参与我之前谈到的任务包围机制。
Andrew Huberman:
安德鲁·休伯曼：
One of the hallmark features of those basal ganglia circuits for Go and No-Go is that they are associated with certain neurochemicals, dopamine and serotonin, acetylcholine and other neurochemicals.
Go 和 No-Go 基底神经节回路的标志特征之一是它们与某些神经化学物质、多巴胺和血清素、乙酰胆碱和其他神经化学物质相关。
And by placing particular habits at particular phases of the day, those neurochemical states start to be associated with the leaning in and the process of beginning, and as I mentioned, ending those particular habits.
通过在一天中的特定阶段放置特定的习惯，这些神经化学状态开始与倾斜和开始的过程相关联，正如我提到的，结束这些特定的习惯。
Andrew Huberman:
安德鲁·休伯曼：
And in doing so, they shift the whole nervous system toward being able to predict that certain things are going to happen at particular times of day, that you are going to be leaning very hard against limbic friction early in the day in Phase One, and that you're going to be doing things that require less conscious override of limbic friction in Phase Two.
在这样做的过程中，他们将整个神经系统转变为能够预测某些事情将在一天中的特定时间发生，在第一阶段，你将在一天的早些时候非常努力地抵抗边缘摩擦，并且在第二阶段，你将做一些需要较少有意识地克服边缘摩擦的事情。
And in doing so, set up this task-bracketing system, so that the individual habits that you're learning or that you're trying to learn have a much greater probability of being executed and consolidated, meaning that pretty soon, they will just naturally become reflexive.
在这样做的过程中，建立这个任务包围系统，这样你正在学习或试图学习的个人习惯就有更大的可能性被执行和巩固，这意味着很快，它们就会自然地变得反射性的。
Andrew Huberman:
安德鲁·休伯曼：
And as with Phase One, many of the things that I mentioned that support this, what I'm calling a serotonergic state or more relaxed state in Phase Two, things like seeing sunlight in the afternoon, but not a lot of bright light from artificial sources, things like NSDR, things like heat and sauna, hot baths, et cetera, ashwagandha, again, all of those things themselves could be habits that you're trying to adopt, right?
与第一阶段一样，我提到的许多事情都支持这一点，我在第二阶段称之为血清素状态或更放松的状态，比如在下午看到阳光，但没有很多来自人造光源的强光，像 NSDR 之类的东西，像热和桑拿、热水浴等等，阿什瓦甘达，再说一遍，所有这些东西本身都可能是你想要养成的习惯，对吗？
Andrew Huberman:
安德鲁·休伯曼：
In that case, do those if you'd like to explore them.
在这种情况下，如果您想探索它们，请执行这些操作。
They are quite beneficial for a number of reasons, not just related to execution of particular habits in Phase Two of the day, but also for improving quality of sleep and consolidating any learning that you might have triggered early in the day.
它们非常有益，原因有很多，不仅与一天第二阶段特定习惯的执行有关，而且还可以提高睡眠质量并巩固您可能在一天早些时候触发的任何学习。
Andrew Huberman:
安德鲁·休伯曼：
I've talked about that before, but just briefly, as a relevant aside, neuroplasticity involves triggering the neuroplasticity, setting it in motion, but the actual rewiring of the brain and the reconfiguration of neurons that will allow that learning to be reflexive, that actually occurs during states of deep rest like NSDR, and like deep sleep.
我之前已经谈过这一点，但只是简单地说，作为一个相关的旁白，神经可塑性涉及触发神经可塑性，使其运动，但大脑的实际重新布线和神经元的重新配置将使学习成为反射性的，这实际上发生在深度休息状态（如 NSDR）和深度睡眠期间。
Andrew Huberman:
安德鲁·休伯曼：
And I should just mention, for those of you that can only exercise or prefer to exercise in Phase Two of the day, nine to 14 hours or 15 hours after waking, that's absolutely fine.
我想提一下，对于那些只能在一天的第二阶段（即起床后 9 至 14 小时或 15 小时）锻炼或喜欢锻炼的人来说，这绝对没问题。
However, because of the importance of sleep, and in particular deep sleep throughout the night, for not just neuroplasticity but recovery of muscle and other tissues that are taxed during physical exercise, if you do train in Phase Two, I highly recommend, highly recommend, that you start doing some sort of NSDR-type activity after you train, within an hour or two, because that will allow you to taper down and relax so that you can get into the next phase we're going to talk about, which is Phase Three.
然而，由于睡眠的重要性，特别是整夜的深度睡眠，不仅对于神经可塑性，而且对于体育锻炼期间消耗的肌肉和其他组织的恢复，如果你在第二阶段进行训练，我强烈建议你在训练后一两个小时内开始进行某种 NSDR 类型的活动，因为这会让你逐渐放松并放松，这样你就可以进入我们要讨论的下一个阶段，即第三阶段。
Andrew Huberman:
安德鲁·休伯曼：
Phase Three of the 24-hour schedule runs from about 16 to 24 hours after waking.
24 小时时间表的第三阶段从醒来后的 16 到 24 小时左右开始。
During that period of time, there are a few things that are going to support being in a state of mind, state of body, that are going to allow neuroplasticity to occur, that are going to allow the rewiring that you've triggered during the waking part of the day to actually take place.
在那段时间里，有一些事情会支持你的精神状态、身体状态，让神经可塑性发生，让你在一天醒来时触发的重新布线真正发生。
Those things are very low to no light, meaning keeping your environment very dark or very, very dim.
这些东西的光线非常低甚至没有光，这意味着您的环境非常黑暗或非常非常昏暗。
I don't think it's necessary to sleep in a room that's complete blackness.
我认为没有必要睡在完全黑暗的房间里。
I think that's a little bit overkill.
我认为这有点过分了。
But for most people, keeping the room dark and keeping the room temperature low is very beneficial for getting and staying in deep sleep.
但对于大多数人来说，保持房间黑暗和保持较低的室温对于获得和保持深度睡眠非常有益。
Andrew Huberman:
安德鲁·休伯曼：
The body has to drop by about one to three degrees in order to get into sleep and to stay asleep.
身体必须下降约一到三度才能进入睡眠并保持睡眠状态。
So low light, low temperature environment — you can always pile on blankets, of course, if you don't want to be cold at night.
如此弱光、低温的环境——当然，如果你不想晚上冷的话，你可以随时堆上毯子。
You want to be warm enough, but you want your environment to be cold.
您想要足够温暖，但又希望环境寒冷。
Andrew Huberman:
安德鲁·休伯曼：
Typically, people aren't eating in the middle of the night.
通常，人们不会在半夜进食。
Although, one thing that can be useful is to make sure that you're at least well-fed enough, when you head into this third phase of every 24-hour day, that you're not awake because you're hungry.
不过，有用的一件事是确保您至少吃得足够好，当您进入每天 24 小时的第三阶段时，您不会因为饥饿而醒来。
Now, a lot of people recommend putting a gap between your final bite of food and when you go to sleep at night.
现在，很多人建议在吃最后一口食物和晚上睡觉之间留出一段时间。
Some people say that gap should be four hours, other people say two hours.
有人说间隔应该是四个小时，也有人说是两个小时。
If you're me, I generally have something, I don't know, within two hours or 90 minutes of going to sleep, but it's not a big meal.
如果你是我，我通常会在睡觉后两小时或 90 分钟内吃点东西，我不知道，但这不是一顿大餐。
But that's just me, and I fall asleep and stay asleep.
但这只是我，我睡着了，一直睡着。
Fine with that.
没关系。
You have to experiment for yourself.
你必须亲自尝试。
Andrew Huberman:
安德鲁·休伯曼：
I've talked about supplements that can support sleep in previous episodes of the podcast, things like magnesium threonate, or magnesium bisglycinate, things like theanine, apigenin.
我在之前的播客节目中谈到了可以支持睡眠的补充剂，例如苏糖酸镁或双甘氨酸镁，以及茶氨酸、芹菜素等。
If you'd like to read more about those, we actually have a newsletter that I'll just quickly refer you to.
如果您想了解更多相关内容，我们实际上有一份时事通讯，我将快速向您推荐。
This is the Huberman Lab Neural Network Newsletter.
这是胡伯曼实验室神经网络通讯。
You can sign up for it by going to hubermanlab.com; it's very easy to find.
您可以访问 hubermanlab.com 进行注册；很容易找到。
Andrew Huberman:
安德鲁·休伯曼：
But even if you don't sign up, you can go to the Toolkit for Sleep that's listed there.
但即使您没有注册，您也可以转到此处列出的“睡眠工具包”。
And that toolkit is not just supplements, that toolkit is a number of different things, both behavioral and supplement-based and nutrition-based, et cetera, that can allow you to get into sleep and to stay asleep more readily.
该工具包不仅仅是补充剂，该工具包是许多不同的东西，包括基于行为和补充剂以及基于营养的等等，它们可以让您更容易进入睡眠并保持睡眠状态。
Andrew Huberman:
安德鲁·休伯曼：
It's totally zero cost.
完全是零成本。
You can find that again at hubermanlab.com.
您可以在 hubermanlab.com 上再次找到该内容。
So things like low light, low temperature, the supplements I mentioned, adjusting your eating schedule appropriately, obviously, not drinking caffeine in the middle of the night or too close to bed, that's going to be critical.
所以像弱光、低温、我提到的补充剂、适当调整你的饮食计划，显然，不要在半夜或离睡觉太近的地方喝咖啡因，这将是至关重要的。
In fact, ideally, you wouldn't ingest any caffeine in Phase Two of the day so that you could get into this deeper state of rest, in which habit formation and neuroplasticity can occur.
事实上，理想情况下，您不会在一天的第二阶段摄入任何咖啡因，这样您就可以进入更深的休息状态，在这种状态下可以形成习惯和神经可塑性。
Andrew Huberman:
安德鲁·休伯曼：
What if you wake up, right?
如果你醒来了怎么办，对吗？
The way I've cast Phase Three is that you're supposed to be in this deep slumber, you're not supposed to wake up at all.
我投射第三阶段的方式是你应该处于深度睡眠中，你根本不应该醒来。
PART 1 OF 3 ENDS Andrew Huberman:
第 1 部分（共 3 部分）结束 Andrew Huberman：
Is that you're supposed to be in this deep slumber.
你应该处于这样的沉睡状态吗？
You're not supposed to wake up at all.
你根本不应该醒来。
You're supposed to be in low light, and your brain is rewiring, and those habits are getting consolidated, et cetera.
你应该处于弱光下，你的大脑正在重新布线，这些习惯正在得到巩固，等等。
Well, if you're like me, you probably get up once in the middle of the night.
好吧，如果你像我一样，你可能会在半夜起床一次。
Maybe you go use the restroom.
也许你去上个洗手间。
Perfectly normal, perfectly normal.
完全正常，完全正常。
But a lot of people have trouble falling back asleep.
但很多人都难以重新入睡。
Very important if you get up in the middle of the night to use a minimum of light in order to navigate your surroundings, just as much as you need in order to safely do so, because light inhibits the hormone melatonin.
如果您半夜起床，为了安全地使用最少的光来导航周围环境，这一点非常重要，因为光会抑制褪黑激素。
Can make it very hard to fall back asleep if you inhibit melatonin.
如果抑制褪黑激素，可能会导致很难重新入睡。
The effects of light inhibiting melatonin are actually very potent, happens very, very quickly, so try and keep the lights low.
光抑制褪黑激素的作用实际上非常有效，发生得非常非常快，所以尽量保持低光。
Andrew Huberman:
安德鲁·休伯曼：
And if you have trouble falling back asleep, that's when you might also want to use something like the Reveri app.
如果您难以重新入睡，那么您可能还需要使用 Reveri 应用程序之类的工具。
They have a sleep script there that can hopefully help you get back to sleep.
他们有一个睡眠脚本，希望可以帮助您重新入睡。
Or something like NSDR; you can find NSDR scripts on YouTube.
或者类似 NSDR 的东西；您可以在 YouTube 上找到 NSDR 脚本。
These are zero cost.
这些都是零成本。
You can look up one that I particularly like is NSDR Madefor.
你可以查一下我特别喜欢的一个是 NSDR Madefor。
It's a company I'm associated with, but the NSDR is completely zero cost.
这是一家与我有联系的公司，但 NSDR 完全是零成本。
And there are other things, like yoga nidra, which you can find scripts for elsewhere.
还有其他的东西，比如瑜伽休息术，你可以在其他地方找到脚本。
Again, all of these habits, or these behaviors, these dos and don'ts around Phase Three, themselves, might be habits that you're trying to create for yourself.
再说一次，所有这些习惯，或者这些行为，这些第三阶段的该做和不该做的事情本身，可能就是你试图为自己创造的习惯。
Andrew Huberman:
安德鲁·休伯曼：
But again, Phase Three is really about making sure that whatever limbic friction you've been able to override in Phase One and trigger some new habit, forcing yourself to write, or forcing yourself to study, or forcing yourself to exercise during that high limbic friction state.
但同样，第三阶段实际上是为了确保你在第一阶段能够克服任何边缘摩擦并触发一些新习惯，强迫自己写作，或强迫自己学习，或强迫自己在边缘摩擦较高的状态下锻炼。
And then whatever things you've been doing in Phase Two, which are habits that hopefully have moved a little bit further along the continuum of newly formed versus all the way to reflexive, or things that take less limbic friction in order to do, Phase Three is when all of that gets really locked into the nervous system through those heavy mechanisms like NMDA receptors, et cetera that I talked about before.
然后，无论你在第二阶段做了什么，这些习惯希望在新形成的连续体与一直到反射的过程中走得更远，或者需要较少的边缘摩擦才能做到的事情，第三阶段是所有这些通过我之前谈到的 NMDA 受体等重型机制真正锁定在神经系统中的时候。
Andrew Huberman:
安德鲁·休伯曼：
Again, neuroplasticity is the basis of habit formation.
再次强调，神经可塑性是习惯形成的基础。
And neuroplasticity and the rewiring of neural circuits happens in these states of deep sleep.
神经可塑性和神经回路的重新布线发生在深度睡眠的这些状态中。
So if you're not obeying this Phase Three, if you're not giving Phase Three the materials it needs and you're not avoiding the certain things like caffeine and bright light and stress during Phase Three, you're simply not going to be able to build those habits that you've been working so hard to trigger in Phase One and Phase Two of the day.
因此，如果你不遵守第三阶段，如果你没有为第三阶段提供所需的材料，并且你没有在第三阶段避免咖啡因、强光和压力等某些东西，那么你根本无法养成你在第一阶段和第二阶段努力触发的那些习惯。
Again, these are things that I've talked about in previous episodes of the podcast, and elsewhere.
同样，这些是我在播客的前几集和其他地方讨论过的事情。
But really, this is about habit formation.
但实际上，这是关于习惯的形成。
And the whole reason for placing particular types of behaviors at particular phases of the day is to set a framework for that task bracketing.
将特定类型的行为置于一天中特定阶段的全部原因是为该任务划分设置一个框架。
Andrew Huberman:
安德鲁·休伯曼：
Again, task bracketing, and those circuits of the basal ganglia, indicate that it's not just the neural circuits that are engaged by the task itself but the neural circuits that are engaged before and after that task execution.
同样，任务分组和基底神经节的那些回路表明，不仅是任务本身参与的神经回路，而且任务执行之前和之后的神经回路也参与其中。
That's what gets consolidated.
这就是得到巩固的东西。
So when you do things at particular phases of the day, under particular conditions of neurochemistry, what you're doing is you're giving the brain a very predictable set of sequences that during sleep, it can start to put into your hard drive, if you will.
因此，当你在一天中的特定阶段、在特定的神经化学条件下做事情时，你所做的就是给大脑提供一组非常可预测的序列，在睡眠期间，如果你愿意的话，它可以开始放入你的硬盘中。
It can really program it into your nervous system, so that within a short period of time, hopefully within 18 or maybe even 6 days, or who knows, maybe even fewer days, you'll find that executing those behaviors is very, very straightforward for you, and that you won't have to feel so much limbic friction, or override so much limbic friction.
它确实可以将其编程到你的神经系统中，这样在很短的时间内，希望在 18 天甚至 6 天之内，或者谁知道，也许更少的天，你会发现执行这些行为对你来说非常非常简单，而且你不需要感受到那么多的边缘摩擦，或者克服那么多的边缘摩擦。
Andrew Huberman:
安德鲁·休伯曼：
Some of you are probably asking, "Okay, if I perform a particular habit during Phase One, and then I do other habits during Phase Two, and I eventually get to the point where I'm engaging in those habits in a pretty effortless way, do I keep them in the same phase of the day?" And the good news is the literature says it doesn't matter.
你们中的一些人可能会问，“好吧，如果我在第一阶段养成了一个特定的习惯，然后在第二阶段养成了其他习惯，并且最终达到了我可以轻松地养成这些习惯的地步，我是否会将它们保持在一天中的同一阶段？”好消息是文献表明这并不重要。
And in fact, moving that particular habit around somewhat randomly can actually be beneficial to you.
事实上，随机地改变这个特定的习惯实际上对你是有益的。
Because actually, moving it from one time a day to the other is that context independence that we really are seeking.
因为实际上，将其从一天一个时间转移到另一个时间是我们真正寻求的上下文独立性。
By being able to do the same thing that we want to do, regardless of time of day or circumstances, that's how we know that we've achieved a real habit formation.
通过能够做我们想做的同一件事，无论一天中的时间或环境如何，我们就知道我们已经形成了真正的习惯。
That's how we know that the habit has been moved into certain components of our neural circuitry that just allow us to do it what seems like reflexively, although earlier, I pointed out that these aren't reflexes in the traditional sense.
这就是我们如何知道这个习惯已经转移到我们神经回路的某些部分，这些部分让我们能够像条件反射一样做事，尽管早些时候，我指出这些不是传统意义上的条件反射。
Andrew Huberman:
安德鲁·休伯曼：
The reason for that is that this brain area, the hippocampus, that many of you know is associated with learning and memory, is not actually where memories are stored.
原因是，很多人都知道与学习和记忆相关的大脑区域海马体实际上并不是存储记忆的地方。
The hippocampus is where memories are formed.
海马体是记忆形成的地方。
It's where procedures, like I talked about before, procedural memory of how you're going to execute a particular sequence, where that's maintained.
就像我之前谈到的，它是程序的地方，是如何执行特定序列的程序记忆，并在其中进行维护。
Sort of like if we use the recipe model — that's where the recipe is maintained until you know how to cook that dish.
有点像我们使用菜谱模型——菜谱就在那里保存，直到你知道如何烹饪那道菜。
And then, the procedural memory literally migrates off into a different set of neural circuits, which are the neural circuits of the neocortex, where we have maps of sensory experience, maps of all kinds of experiences, including motor maps of how to execute things.
然后，程序记忆实际上迁移到另一组不同的神经回路中，这些神经回路是新皮质的神经回路，在那里我们有感觉经验的地图，各种经验的地图，包括如何执行事物的运动地图。
Andrew Huberman:
安德鲁·休伯曼：
So we use one part of the brain to learn something, but then that information, in the form of the electrical activity of neurons, is passed off to a different brain area.
因此，我们使用大脑的一部分来学习某些东西，但随后该信息以神经元电活动的形式传递到不同的大脑区域。
Now, the neurons themselves don't move from the hippocampus to the cortex.
现在，神经元本身不会从海马体移动到皮质。
That doesn't happen.
那不会发生。
What happens is the signals, the sequence of electrical firing, much like a script for a movie or the notes on a sheet of paper for a particular musical piece, is transferred off to a different brain area.
发生的事情是，信号、电发射序列，就像电影剧本或特定音乐作品的纸上的音符一样，被转移到不同的大脑区域。
So that whole process, of really leaning into something that's hard, then it becoming easier, and then eventually that thing becoming more or less reflexive, involves a migration of the information in the brain.
因此，真正倾向于某些困难的事情，然后它变得更容易，然后最终该事情变得或多或少具有反射性的整个过程，涉及大脑中信息的迁移。
And once it's migrated out to a different location in the brain, at that point, it's achieved context independence.
一旦它迁移到大脑中的不同位置，此时它就实现了上下文独立性。
It doesn't have to be bracketed by your caffeine and your lunch.
它不必包含在咖啡因和午餐中。
It doesn't have to occur immediately after your afternoon NSDR but before your four o'clock meeting on Zoom, or something of that sort.
它不必在下午的 NSDR 之后立即发生，而是在四点钟的 Zoom 会议或类似会议之前发生。
Andrew Huberman:
安德鲁·休伯曼：
So all this is to say that once something has become reflexive, you should play with it a little bit, about time of day.
所以所有这些都是说，一旦某件事变得条件反射，你就应该在一天中的某个时间稍微玩弄它。
If you want to keep it in the same phase of day, great.
如果您想将其保持在一天中的同一阶段，那就太好了。
But if you one day decide you're going to exercise in the afternoon, next day you decide you're going to exercise in the morning, and that's the habit that you're concerned with, that's terrific.
但如果有一天你决定下午锻炼，第二天你又决定早上锻炼，这就是你所关心的习惯，那就太棒了。
If you're able to do that, that means that it's truly achieved context independence.
如果你能做到这一点，那就意味着它真正实现了上下文无关。
It means that you have officially formed that habit.
这意味着你已经正式养成了这个习惯。
And as I mentioned earlier, much earlier, at the beginning of the episode, the strength of a habit is dictated by how much limbic friction, that was one, and how much context dependence there is.
正如我之前提到的，在剧集开始时，习惯的强度取决于边缘摩擦的程度，以及环境依赖性的程度。
So when it doesn't take much activation energy to get into the execution of that habit, and you can do it in any context, well, then you have formed a habit.
因此，当不需要太多的激活能量来执行该习惯，并且您可以在任何情况下执行该习惯时，那么您就已经形成了一种习惯。
Andrew Huberman:
安德鲁·休伯曼：
We really can't have a discussion about learning anything, habits or otherwise, unless we talk about reward prediction error.
我们真的不能讨论学习任何东西、习惯或其他方面，除非我们谈论奖励预测错误。
Reward prediction error is associated with the molecule dopamine, although I should say there are other neurochemicals in our brain and body that are also related to reward prediction error.
奖励预测误差与多巴胺分子有关，尽管我应该说我们的大脑和身体中还有其他神经化学物质也与奖励预测误差有关。
But reward prediction error is a very good system, or I should say, a lens through which to think about whether or not we should reward ourselves for performing a given habit.
但奖励预测误差是一个非常好的系统，或者我应该说，它是一个思考我们是否应该因执行特定习惯而奖励自己的镜头。
And this is a much larger discussion that actually relates to things like parenting and self-regulation.
这是一个更大的讨论，实际上涉及养育和自我调节等问题。
Should we reward kids just for effort?
我们应该仅仅因为孩子的努力而奖励他们吗？
Should we reward ourselves just for effort?
我们应该仅仅因为努力而奖励自己吗？
What should we reward?
我们应该奖励什么？
How much should we reward ourselves?
我们应该奖励自己多少？
When should we withdraw reward?
我们什么时候应该提取奖励？
Should we use punishment?
我们应该使用惩罚吗？
These kinds of things.
诸如此类的事情。
This is a vast literature.
这是一部浩瀚的文献。
We don't have time to go into all the details.
我们没有时间讨论所有细节。
Andrew Huberman:
安德鲁·休伯曼：
But the notion of reward prediction error is so powerful that it can predict most, if not all, forms of learning, including habit formation.
但奖励预测误差的概念是如此强大，以至于它可以预测大多数（如果不是全部）学习形式，包括习惯的形成。
And you can deploy or use particular features of reward prediction error if you would like to reinforce or accelerate the formation of certain habits.
如果您想强化或加速某些习惯的形成，您可以部署或使用奖励预测误差的特定功能。
So reward prediction error, quite simply, is if you expect a reward and the reward comes, a particular behavior that was associated with generating that reward is more likely to occur again.
因此，奖励预测错误很简单，就是如果您期望奖励并且奖励来了，则与生成该奖励相关的特定行为更有可能再次发生。
That's pretty straightforward.
这非常简单。
However, the amount of reward, in the form of this molecule, dopamine, that you'll experience, is even greater if a reward arrives that's unexpected.
然而，如果奖励的到来是出乎意料的，那么你将体验到的以多巴胺分子形式存在的奖励量会更大。
Andrew Huberman:
安德鲁·休伯曼：
Okay.
好的。
So let me repeat that again.
让我再重复一遍。
If I think that something's coming that's going to be great: Let's say I lean into a habit; I manage to override my limbic friction and I'm doing my 45 minutes of writing in the morning, with no phone and no Internet.
如果我认为某件事即将发生，那就太好了：假设我养成了一种习惯；我设法克服边缘摩擦，在早上进行 45 分钟的写作，没有电话，也没有网络。
And I'm getting toward the end, and I'm anticipating, "I'm actually doing this.
我快要结束了，我期待着，“我实际上正在这样做。
This is great.
这太棒了。
I did it." I'm feeling really, really good.
我做到了。”我感觉真的非常好。
I finish.
我说完了。
I definitely will receive a dopamine reward.
我肯定会得到多巴胺奖励。
I'll make my own dopamine reward.
我会自己做多巴胺奖励。
That's where it comes from.
这就是它的来源。
Remember, this is all internal.
请记住，这都是内部的。
However, I will also receive a dopamine reward if, unexpectedly, something positive happens.
然而，如果意外地发生一些积极的事情，我也会收到多巴胺奖励。
And typically, if something unexpected but positive happens, the amount of dopamine reward that we get is actually much greater than in any other conditions.
通常，如果发生意外但积极的事情，我们获得的多巴胺奖励实际上比任何其他情况下都要多得多。
However, it's hard to surprise yourself about a behavior that you're deliberately engaging in, so that becomes a bit of a tricky one.
然而，你很难对你故意做出的行为感到惊讶，所以这变得有点棘手。
Andrew Huberman:
安德鲁·休伯曼：
Reward prediction error also says that if we expect a reward and the reward doesn't come, that the pattern of dopamine release will follow a particular contour.
奖励预测错误还表明，如果我们期望奖励但奖励没有到来，多巴胺释放的模式将遵循特定的轮廓。
And that contour is very important.
这个轮廓非常重要。
Here's how it goes.
事情是这样的。
Let's say that I'm writing, and I'm about 30 or 45 minutes in, and I'm thinking, "Oh, this is great.
假设我正在写作，大约写了 30 或 45 分钟，我在想，“哦，这太棒了。
I managed to do this.
我设法做到了这一点。
I'm succeeding in executing the behaviors that I need to in order to perform this habit.
我成功地执行了养成这个习惯所需的行为。
I'm overriding limbic friction." Just that series of thoughts will start to generate a dopamine release within my brain and body.
我正在克服边缘摩擦。”这一系列的想法就会开始在我的大脑和身体内产生多巴胺释放。
However, if at the 50-minute mark, the phone rings and I pick up the phone, or I break my own protocol, I break my own self-discipline, and I go on and check social media, or I do something that takes me out of that, what's going to happen is that my level of dopamine is actually going to drop below the baseline, meaning below the level of dopamine I had before I even started the habit execution.
然而，如果在 50 分钟时，电话铃响了，我拿起电话，或者我打破了自己的协议，打破了自己的自律，然后继续查看社交媒体，或者做了一些让我摆脱这种状态的事情，那么将会发生的情况是，我的多巴胺水平实际上会下降到基线以下，这意味着低于我开始执行习惯之前的多巴胺水平。
Andrew Huberman:
安德鲁·休伯曼：
So what this is, this is a system that predicts whether or not rewards are going to come.
那么这是什么，这是一个预测奖励是否会到来的系统。
When we think a reward is going to come, it starts to actually arrive earlier, in the form of dopamine release.
当我们认为奖励即将到来时，它实际上开始以多巴胺释放的形式提前到来。
This is the feeling that we experience as in positive anticipation.
这是我们在积极预期中所体验到的感觉。
You tell a kid, "Hey, we're going to go to the amusement park" or, "We're going to go get ice cream." They haven't had the ice cream yet.
你告诉一个孩子，“嘿，我们要去游乐园”或者“我们要去买冰淇淋”。他们还没有吃冰淇淋。
They're not at the amusement park, but they're excited.
他们不在游乐园，但他们很兴奋。
The dopamine release comes earlier.
多巴胺的释放来得更早。
They get to the amusement park, or they get the ice cream, they will also have some dopamine release associated with that.
他们去游乐园，或者吃冰淇淋，他们也会释放一些与之相关的多巴胺。
But most of it, believe it or not, came in the form of the anticipation.
但不管你信不信，大部分都是以期待的形式出现的。
And dopamine has some qualities that make the actual ice cream and the actual amusement park experience more pleasureful than it would be had that dopamine release not happened.
多巴胺具有某些特性，可以使实际的冰淇淋和实际的游乐园体验比没有多巴胺释放时更令人愉快。
Andrew Huberman:
安德鲁·休伯曼：
Now, of course, the other way to do it is to surprise a kid.
当然，现在的另一种方法是给孩子一个惊喜。
You tell them, "Listen, we're going to the class that you absolutely hate." Or, "We're going to go see the person that you absolutely despise." And then you drive them to the amusement park.
你告诉他们，“听着，我们要去上你绝对讨厌的课。”或者，“我们要去见你绝对鄙视的人。”然后你开车送他们去游乐园。
That's the big release of dopamine.
这就是多巴胺的大量释放。
But reward prediction error also says that if you tell the kid, or yourself, "Okay, we're headed to the amusement park.
但奖励预测错误还表明，如果你告诉孩子或你自己，“好吧，我们要去游乐园。
We're going to get some ice cream." They're really, really excited.
我们去买点冰淇淋。”他们真的非常非常兴奋。
And then you get there and it's closed, or they're not letting any more people in.
然后你到了那里，它就关门了，或者他们不再让更多的人进去。
Well, then the dopamine level drops way below what it was before you told them that you were headed there.
好吧，那么多巴胺水平就会大大低于你告诉他们你要去那里之前的水平。
I've given a number of different examples that hopefully make this clear.
我已经给出了许多不同的例子，希望能够阐明这一点。
Andrew Huberman:
安德鲁·休伯曼：
Reward prediction governs virtually all aspects of effort and all aspects of learning.
奖励预测几乎控制着努力的各个方面和学习的各个方面。
Why?
为什么？
Because when dopamine is released in the brain and body, the neural circuits of our brain and body change — there's a state change.
因为当多巴胺在大脑和身体中释放时，我们大脑和身体的神经回路就会发生变化——状态会发生变化。
Our overall level of energy, but also, the sorts of sensory events that we're paying attention to changes when there's a lot of dopamine in our system.
当我们的系统中存在大量多巴胺时，我们的整体能量水平以及我们所关注的各种感官事件都会发生变化。
Now, you can leverage this for habit formation.
现在，您可以利用它来养成习惯。
Andrew Huberman:
安德鲁·休伯曼：
Think back to task bracketing.
回想一下任务分组。
Think back to limbic friction.
回想一下边缘摩擦。
If you are considering adopting a new habit, or if you are trying to break a habit, something we haven't talked too much about, but we will in a moment.
如果您正在考虑采用一种新习惯，或者您正在尝试打破一种习惯，我们还没有过多讨论这一点，但我们稍后会讨论。
It's very useful to think, not just about the procedural aspects of what you're going to do, but also think about the events that precede and follow that particular habit, and the execution, or at least the effort to execute that habit.
思考是非常有用的，不仅要考虑你要做的事情的程序方面，还要考虑在该特定习惯之前和之后发生的事件，以及执行情况，或者至少是执行该习惯的努力。
What you're doing is you're casting a kind of spotlight around a bin of time, or a set of events, for which dopamine can be associated.
你所做的就是将聚光灯投射到与多巴胺相关的一段时间或一组事件上。
What does this look like in the practical sense?
从实际意义上来说，这是什么样的？
Well, again, I'll just try and use very simple concrete examples, but this could carry over to anything.
好吧，我再次尝试使用非常简单的具体示例，但这可以适用于任何事情。
Andrew Huberman:
安德鲁·休伯曼：
Let's say I were somebody who has a hard time getting in that 30 to 60 minutes of zone 2 cardiovascular exercise in the morning.
假设我是一个很难在早上进行 30 到 60 分钟的 2 区心血管锻炼的人。
This is actually an issue for me.
这对我来说实际上是一个问题。
I much prefer to do resistance exercise than cardiovascular exercise.
与心血管运动相比，我更喜欢进行抗阻运动。
Although once I do it, I always feel much better that I have done it.
虽然一旦我做了，我总是感觉自己已经做到了很多。
What I should do is positively anticipate the onset and the offset of that session.
我应该做的是积极地预测那次会议的开始和结束。
So thinking about leaning into the effort, going out and doing that zone 2 cardio session.
因此，考虑一下努力一下，出去进行 2 区有氧运动。
And I should think about how I'm going to feel after.
我应该考虑一下之后我会有什么感觉。
So not just thinking about how great I'm going to feel after, but also thinking about how hard it's going to be at the beginning.
因此，不仅要考虑之后的感觉有多好，还要考虑一开始会有多困难。
And then trying to reward myself, subjectively, for the entire experience.
然后主观地尝试奖励自己整个经历。
In other words, start rewarding task bracketing, in addition to rewarding the execution of the habit itself.
换句话说，除了奖励习惯本身的执行之外，还开始奖励任务分组。
Andrew Huberman:
安德鲁·休伯曼：
Now, some of you might be saying, "Well, wait, this is all self-talk.
现在，你们中的一些人可能会说：“好吧，等等，这都是自言自语。
This is just positive self-talk." But it's not positive self-talk.
这只是积极的自言自语。”但这不是积极的自言自语。
It's not saying, "Ah, I feel so great about doing something that I actually hate." You can't lie to yourself.
这并不是说，“啊，做一些我实际上讨厌的事情让我感觉很棒。”你不能对自己撒谎。
Or you're welcome to lie to yourself, but the neuroscience literature, the literature of growth mindset, all the literature, basically, of mindset speaks to the fact that when you lie to yourself, you know you're lying, and you actually set up the opposite of a reward system.
或者你可以对自己撒谎，但是神经科学文献，成长心态的文献，基本上所有关于心态的文献都讲述了这样一个事实：当你对自己撒谎时，你知道你在撒谎，而且你实际上建立了与奖励系统相反的机制。
So you have to be brutally honest with yourself that, for instance, "I don't like initiating this cardiovascular exercise, but I do like the fact that I've done it after I've done it." So what you are doing is you are applying reward prediction error to the entire sequence of things that's involved in getting into the habit execution, getting through the habit execution, and getting out of the habit execution.
因此，你必须对自己非常诚实，例如，“我不喜欢开始这种心血管锻炼，但我确实喜欢在完成它之后再做它。”所以你要做的就是将奖励预测误差应用到涉及进入习惯执行、完成习惯执行和退出习惯执行的整个序列中。
Andrew Huberman:
安德鲁·休伯曼：
How do you do this?
你如何做到这一点？
Well, I take us back to our procedural memory visualization exercise that we talked about earlier.
好吧，我带我们回到我们之前讨论过的程序性记忆可视化练习。
When I talked about it in that context, I talked about walking through, mentally, the series of steps that's required to perform a particular habit.
当我在这种情况下谈论它时，我谈论的是在心里经历执行特定习惯所需的一系列步骤。
So in the case of the zone 2 cardio thing, it would be, "Okay, I'm going to put on my shoes.
因此，对于 2 区有氧运动来说，它会是，“好吧，我要穿上鞋子了。
Then I'm going to head out the door.
然后我就要出门了。
Then I'm going to drive up the road.
然后我就开车上路了。
There's a particular canyon near here that, if I'm going to run, I happen to like running, or I don't hate running enough that I tend to do it, going through that, heading back," et cetera, et cetera.
这里附近有一个特别的峡谷，如果我要跑步，我碰巧喜欢跑步，或者我不太讨厌跑步，所以我倾向于这样做，穿过它，返回，”等等，等等。
That's great.
那太棒了。
Andrew Huberman:
安德鲁·休伯曼：
But even better would be to broaden the time bin and start to positively anticipate the period headed into the habit.
但更好的是扩大时间范围并开始积极预测养成习惯的时期。
So even before you put on your shoes, the fact that you are successfully placing the habit, in this case, Phase One of the day.
因此，即使在你穿鞋之前，你就已经成功地养成了这个习惯，在这种情况下，是一天的第一阶段。
And that afterwards, I'm going to feel a particular set of positive benefits, elevated mood, et cetera.
之后，我会感受到一系列特别的积极好处，情绪高涨等等。
I like being hungry, and typically after I exercise, I'm hungry.
我喜欢饥饿，通常运动后我会感到饥饿。
So I like being hungry because I like eating.
所以我喜欢饥饿，因为我喜欢吃。
And so there's a whole set of things that link up with one another.
因此，有一整套相互关联的事物。
So I'm not just thinking about habit execution as this isolated little set of events or this little time bin.
因此，我不仅仅将习惯执行视为一组孤立的事件或这个小时间段。
But rather, I'm drawing a larger envelope around it and starting to positively associate dopamine reward with that larger envelope.
相反，我在它周围画了一个更大的信封，并开始将多巴胺奖励与那个更大的信封积极联系起来。
Andrew Huberman:
安德鲁·休伯曼：
And for those of you that are thinking, "Well, this is just a psychological trick.
对于那些想的人来说，“好吧，这只是一个心理伎俩。
This is sort of like lying to yourself." It's not, because you're not actually contradicting the fact that some of this is unpleasant.
这有点像对自己撒谎。”事实并非如此，因为你实际上并没有反驳其中一些令人不愉快的事实。
What you're doing is you're taking this entire series of events, what I'm calling this kind of time envelope, and you're associating it with a particular reward that comes later.
你所做的就是接受这整个系列的事件，我称之为这种时间范围，并将其与稍后出现的特定奖励相关联。
Which for me, would be the feeling that I've completed this.
对我来说，这就是我已经完成了这件事的感觉。
Because for me, that's usually a good feeling.
因为对我来说，这通常是一种很好的感觉。
So reward prediction error is beautiful, not just because it's a sort of math of anticipation and reward, or a math of anticipation and disappointment.
因此，奖励预测错误是美妙的，不仅仅是因为它是一种预期和奖励的数学，或者是一种预期和失望的数学。
It's beautiful because you can stretch out, or make more narrow, the time bins in which reward prediction error works.
它很美妙，因为您可以延长或缩小奖励预测错误发生的时间范围。
Andrew Huberman:
安德鲁·休伯曼：
Reward prediction error is the way in which people navigate four-year degrees.
奖励预测误差是人们攻读四年制学位的方式。
I mean, you go, sure, final exam to final exam, et cetera.
我的意思是，你当然要参加期末考试，等等。
But ultimately, there's a big payoff at the end.
但最终，最终会得到巨大的回报。
And it's all, basically, for that big payoff.
基本上，这一切都是为了获得巨大的回报。
And of course, I understand that it's the journey, not the destination.
当然，我明白这是旅程，而不是目的地。
But let's face it, for a lot of us, goals and habits are about achieving some sort of destination.
但让我们面对现实吧，对于我们很多人来说，目标和习惯都是为了实现某种目的地。
In the case of zone 2 cardio, for me, it's about trying to stay alive for as long as I can, as long as I can with vitality, that is.
就 2 区有氧运动而言，对我来说，就是要尽可能长时间地活着，只要我能充满活力，就是这样。
And it's also the fact that if I'm doing that, I get to eat the foods that I like; I tend to be able to eat more, which I happen to really enjoy eating so much so that I like it just as an activity.
事实上，如果我这样做，我就能吃我喜欢的食物；我往往能够吃得更多，而我碰巧非常喜欢吃东西，所以我喜欢它只是作为一种活动。
So basically, what you're trying to do is not restrict your thinking to just the habit that you're trying to form but, rather, to grab ahold of the timing before and after that particular habit and start to positively associate reward mechanisms in your brain with that entire time bin.
所以基本上，你要做的并不是将你的思维限制在你想要养成的习惯上，而是抓住那个特定习惯之前和之后的时间，并开始将你大脑中的奖励机制与整个时间段积极地联系起来。
Andrew Huberman:
安德鲁·休伯曼：
This is a very useful and very powerful tool in order to form habits.
这是一个非常有用且非常强大的工具，可以帮助您养成习惯。
And I should say that it's not something that comes naturally to most people.
我应该说，这对大多数人来说并不是自然而然的事情。
In fact, even as I describe it, you might find it's still a little bit abstract.
事实上，即使我描述它，你可能会发现它仍然有点抽象。
But what I encourage you to do, if you are finding it to be a little bit vague, would be to pick the habit that you want to form, write down or think about, very concretely, what is the sequence of steps involved in the execution of that habit?
但是，如果你发现它有点模糊，我鼓励你做的是选择你想要形成的习惯，写下来或思考，非常具体地，执行该习惯所涉及的步骤顺序是什么？
And then write down or think about what is the sequence of events that need to precede that habit, maybe the immediate 10 or 15 minutes before, as well as the immediate sequence of events, and or feelings, that will occur after that habit.
然后写下或思考在该习惯之前需要发生的事件顺序是什么，也许是之前的 10 或 15 分钟，以及在该习惯之后将发生的事件或感受的直接顺序。
And then, call the whole thing a habit execution, the whole thing, an effort to engage in that particular habit.
然后，将整个事情称为习惯执行，将整个事情称为致力于养成该特定习惯的努力。
And in doing that, and in positively associating with the idea that you are going to complete that entire sequence, you'll engage reward prediction error in the proper way, that the dopamine surge can lend itself toward motivation.
在这样做的过程中，并积极地与你将完成整个序列的想法联系起来，你将以正确的方式参与奖励预测错误，多巴胺激增可以有助于产生动力。
Andrew Huberman:
安德鲁·休伯曼：
Because ultimately, dopamine is not about feeling good, it's about feeling motivated.
因为归根结底，多巴胺不是为了感觉良好，而是为了感觉有动力。
This is something that I've talked about numerous times before.
这是我之前多次谈论过的事情。
But dopamine, contrary to popular belief, is not a reward molecule as much as it is a molecule of motivation and drive.
但与普遍看法相反，多巴胺并不是一种奖励分子，而是一种动机和驱动力的分子。
And the natural consequence of doing the exercise I just described, of writing things out that precede, are involved in the immediate execution of the habit and follow the habit, will allow you to experience an increase in energy, and thereby, an increase in likelihood that you're going to engage in that entire sequence of events.
进行我刚才描述的练习，写下前面的事情，参与立即执行习惯并遵循习惯，其自然结果将让你体验到能量的增加，从而增加你参与整个事件序列的可能性。
And the reason for that is that dopamine gives us energy.
原因是多巴胺给我们能量。
And the reason for that is that the molecule epinephrine, adrenaline, is actually manufactured from dopamine.
原因是肾上腺素分子实际上是由多巴胺制造的。
Biochemically, it comes from dopamine.
从生物化学角度来看，它来自多巴胺。
So dopamine is powerful, and you can access more dopamine around even habits that you haven't yet formed by taking this broader time envelope and task bracketing that specific task execution or habit execution.
因此，多巴胺是强大的，通过采取更广泛的时间范围和将特定任务执行或习惯执行的任务括起来，您甚至可以在尚未形成的习惯周围获得更多多巴胺。
Andrew Huberman:
安德鲁·休伯曼：
Way back at the beginning of the episode, I promised you that I would deliver two programs that are geared towards habit formation.
早在本集开始时，我就向你们保证我将提供两个旨在培养习惯的节目。
And I promised that I would give you ways in which you could gauge whether or not certain habits had moved from high effort, what I call high limbic friction, to reflexive.
我承诺我会给你一些方法，让你可以衡量某些习惯是否从高努力（我称之为高边缘摩擦）转变为反射性。
We talked about a number of ways to gauge that.
我们讨论了多种衡量这一点的方法。
In researching this episode, I found a tremendous number of different systems for habit formation.
在研究这一集的过程中，我发现了大量不同的习惯形成系统。
It's really amazing how much is out there.
那里有多少真是令人惊讶。
There are the ones that are 60 days to this, or 21 days to that, or 18 days to this.
有些是 60 天，或者是 21 天，或者是 18 天。
I mean, it's just rampant in the popular psychology literature and in the self-help literature.
我的意思是，它在流行心理学文献和自助文献中非常猖獗。
Andrew Huberman:
安德鲁·休伯曼：
I want to spell out a particular system that I think could be very useful to most, if not all, people, that's rooted in the biology of habit formation, rooted in the psychology of habit formation.
我想阐明一个特定的系统，我认为它对大多数人（如果不是所有人）都非常有用，它植根于习惯形成的生物学，植根于习惯形成的心理学。
And that is entirely compatible with that Phase One, Phase Two, Phase Three-type program that I talked about earlier, but encompasses a bit of a longer time scale, and really arrives at a kind of a system, if you will, for how to build in habits.
这与我之前谈到的第一阶段、第二阶段、第三阶段类型的计划完全兼容，但涵盖了更长的时间范围，如果你愿意的话，它确实达到了一种如何养成习惯的系统。
And then to test whether or not those habits have really stuck, and whether or not they're likely to stick going forward.
然后测试这些习惯是否真正坚持下来，以及它们是否有可能坚持下去。
And so this is, at least for sake of this example, a 21-day system.
因此，至少就本示例而言，这是一个 21 天的系统。
I picked 21 days because that seems to be the average, or most typical, system for engaging neuroplasticity as it relates to the formation of new habits.
我选择 21 天是因为这似乎是参与神经可塑性的平均或最典型的系统，因为它与新习惯的形成有关。
This 21-day system actually is one that someone I know very well uses, and has used for a long time.
这个21天的制度其实是我很认识的一个人用的，而且已经用了很长时间了。
Their kids use it as well.
他们的孩子也使用它。
And it has a certain elegance to it.
而且它有一定的优雅。
And I think as I describe it, that elegance will begin to reveal itself.
我认为，正如我所描述的那样，优雅将开始显现出来。
Andrew Huberman:
安德鲁·休伯曼：
So basically, what this involves is you set out to perform six new habits per day across the course of 21 days.
所以基本上，这涉及到你在 21 天的时间里每天养成 6 个新习惯。
Why six and why 21?
为什么是 6 个，为什么是 21 个？
Well, we'll talk about that in a moment.
好吧，我们稍后会讨论这个问题。
But the idea is you write down six things that you would like to do every day for 21 days.
但这个想法是你写下 21 天里每天你想做的六件事。
What phase of the day those things fall into?
这些事情属于一天中的哪个阶段？
Well, that will depend on what they are and how they relate to those earlier Phase One, Phase Two, Phase Three.
嗯，这将取决于它们是什么以及它们与早期的第一阶段、第二阶段、第三阶段的关系。
But for now, 21 days, six things per day.
但现在，21天，每天六件事。
However, the expectation is that you'll only complete four to five of those each day.
然而，预计您每天只能完成其中的四到五个。
So built into this is a kind of permission to fail, but it's not failure because it turns out that this approach to forming habits is based not so much on the specific habits that you're trying to form but the habit of performing habits.
因此，其中内置的是一种对失败的许可，但这并不是失败，因为事实证明，这种形成习惯的方法并不是基于你试图形成的特定习惯，而是基于执行习惯的习惯。
It's the habit of doing a certain number of things per day.
这是每天做一定数量的事情的习惯。
Andrew Huberman:
安德鲁·休伯曼：
So you set out to perform six.
所以你开始表演六场。
Now, another reason for not necessarily performing all six is that some activities probably shouldn't be performed each day.
现在，不一定执行所有六项操作的另一个原因是某些活动可能不应该每天执行。
For instance in my case, if I were to weight train or even run every day, I'm of the sort, or my biology is of the sort that I don't recover so well.
就我而言，如果我每天都进行举重训练，甚至跑步，我就是属于这种情况，或者我的生理状况是那种我恢复得不太好的情况。
So I wouldn't want to do resistance training every day, but I might want to do it four days a week, for instance.
所以我不想每天都进行阻力训练，但我可能想每周进行四天。
So by having six things in that list, I could shuffle out that particular activity on particular days of the week and simply do four or five other activities.
因此，通过在该列表中包含六件事，我可以在一周的特定日期中随机安排该特定活动，而只需执行四到五项其他活动。
So 21 days, you list out four to five things.
所以 21 天，你列出了四到五件事。
So it might be zone 2 cardio resistance training, sunlight viewing, writing.
所以可能是 2 区有氧运动阻力训练、阳光照射、写作。
It could be journaling.
可能是写日记。
It could be learning a language, mathematics.
可能是学习语言、数学。
Again, this is going to vary depending on your particular goals and the habits that you're trying to create.
同样，这将根据您的特定目标和您想要养成的习惯而有所不同。
But no more than six, and the expectation is that you're not going to perform more than four to five.
但不超过六次，并且预计您的表演不会超过四到五次。
Andrew Huberman:
安德鲁·休伯曼：
If you miss a day, meaning you don't perform four to five things, there is no punishment.
如果您错过一天，即没有执行四到五件事，则不会受到惩罚。
And in fact, it's important that you don't actually try and do what in the literature is called a habit slip compensation, which is just fancy psychological language for if you screw up, and you don't get all four or five in one day, you don't do eight the next day in order to compensate.
事实上，重要的是你不要真正尝试做文献中所谓的习惯失误补偿，这只是一种花哨的心理语言，如果你搞砸了，你没有在一天内得到所有四或五个，你也不会在第二天做八个来补偿。
This actually brings me back to an example I had from graduate school.
这实际上让我回到了研究生院的一个例子。
I remember when I started graduate school feeling very excited but a little bit overwhelmed by the amount of things that I had to do.
我记得当我开始读研究生时，我感到非常兴奋，但又因为要做的事情太多而感到有点不知所措。
Because I had to both do research; I was doing coursework; at the time, graduate students' stipends, and still now, unfortunately, were depressingly low.
因为我必须同时做研究；我正在做功课；不幸的是，当时和现在研究生的津贴都低得令人沮丧。
So it was financially stressful.
所以经济上压力很大。
There were a number of things happening.
发生了很多事情。
Andrew Huberman:
安德鲁·休伯曼：
And I remember a neurologist; this was at UC Berkeley, a really fantastic scientist and person.
我记得一位神经科医生；这是在加州大学伯克利分校，一位非常出色的科学家和个人。
His name is Bob Knight.
他的名字叫鲍勃·奈特。
Some of you may know him.
你们中有些人可能认识他。
I remember I went to him and I asked, "What is the process by which someone actually navigates graduate school successfully?" And he said, "Listen, you don't want to do anything, or engage in a routine in any way, that you can't keep up consistently for at least five and ideally six days per week." I thought, "Oh, that's pretty good." And he said, "Every four or five years, you might have to update that, but you need to decide what you can do consistently, what you can do every day, or at least six days a week or five days a week." And that was very, very useful to me.
我记得我去找他，问他：“一个人真正成功进入研究生院的过程是什么？”他说，“听着，你不想做任何事情，或者以任何方式参与你无法坚持每周至少五天，最好是六天的例行公事。”我想：“哦，那太好了。”他说，“每四五年，你可能必须更新一次，但你需要决定你可以持续做什么，你每天可以做什么，或者每周至少六天或每周五天。”这对我来说非常非常有用。
And it fits well with this notion of habit slips, that if you happen to screw up and not be able to engage in whatever habits you're trying to learn, for whatever reason, that the next day, you just get right back on the horse, so to speak.
这与习惯失误的概念非常吻合，如果你碰巧搞砸了，无论出于何种原因，无法养成你想要学习的任何习惯，那么第二天，你就会重新上马，可以这么说。
Andrew Huberman:
安德鲁·休伯曼：
However, there's a really interesting feature from the neuroscience literature and from the psychology literature that says that chunking this 21 days into two-day bins can be very, very useful.
然而，神经科学文献和心理学文献中有一个非常有趣的特征，即把这 21 天分成两天的时间段可能非常非常有用。
While it is true that the unit of the day that our cells use is a circadian one, a 24-hour clock, there does seem to be something powerful about engaging in particular habits in a particular sequence for two days in a row and then resetting.
虽然我们的细胞使用的一天单位确实是昼夜节律，即 24 小时时钟，但连续两天按照特定顺序养成特定习惯，然后重新调整，似乎确实有一些强大的作用。
So thinking, "Okay, I can do this for a day.
于是想：“好吧，我可以做一天。
And if I can do it for a day, I can probably do it for two days." And then resetting.
如果我能做一天，我可能就能做两天。”然后再重置。
So every two days, you're resetting.
所以每两天，你就要重置一次。
So you're chunking this 21 days into a series of two-day bins in which you are trying to perform four to five new habits, and then completing that 21 days.
因此，您将这 21 天分成一系列为期两天的时间段，在其中尝试养成四到五个新习惯，然后完成这 21 天。
Andrew Huberman:
安德鲁·休伯曼：
Now, everything I've described about this 21-day program, with six things that you're trying to do as new habits and only performing four to five, and not compensating, et cetera ...
现在，我已经描述了关于这个为期 21 天的计划的所有内容，其中有六件事是你尝试做的新习惯，但只执行了四到五件事，并且没有补偿，等等......
there's nothing neuroscientifically unique about it, except for the fact that it's not just 21 days broken up into two-day chunks.
它在神经科学上并没有什么独特之处，除了它不只是将 21 天分解为两天的小块这一事实之外。
After 21 days, you stop engaging in this 21-day deliberate four-to-five-things-per-day-type schedule, and you simply go into autopilot.
21 天后，你就不再遵循这种 21 天每天做四到五件事的计划，你只是进入自动驾驶状态。
You ask yourself, "How many of those particular habits that I was deliberately trying to learn in the previous 21 days are automatically incorporated into my schedule?
你问自己，“在过去 21 天里我刻意学习的那些习惯中有多少会自动纳入我的日程安排中？
How many of them am I naturally doing?" In other words, every 21 days you don't update and start adding new habits.
其中有多少是我自然会做的？”换句话说，每隔 21 天你就不会更新并开始添加新习惯。
You simply try and maintain the ones that you've built in that first 21 days.
您只需尝试并维护您在前 21 天内构建的内容即可。
Andrew Huberman:
安德鲁·休伯曼：
And this, I think, is extremely important.
我认为这一点极其重要。
Because in all of the habit literature that I could find, sure, there was a lot of psychological data, neuroscience data, behavioral science data, around, "Here's how you form a habit, here's how you break a habit." There was even some kind of tests for whether or not a habit had really achieved context independence, whether or not it was a strongly formed habit.
因为在我能找到的所有关于习惯的文献中，当然，有很多心理学数据、神经科学数据、行为科学数据，围绕着“这是你如何养成习惯，这是你如何打破习惯。”甚至还进行了某种测试，以确定一个习惯是否真正实现了情境独立性，无论它是否是一个牢固形成的习惯。
But there wasn't a lot of information, at least by my search, of what to do once you formed a habit and how to evaluate whether or not that habit is likely to persist long into the future.
但是，至少在我的搜索中，并没有太多信息来说明一旦你形成了一种习惯该怎么做，以及如何评估这种习惯是否可能长期持续下去。
So here's the idea.
所以这就是我们的想法。
You set out these six things that you would like to learn or that you would like to acquire in your life, these habits, you only expect that you're going to perform four or five each day-
你列出了这六件事，你想学习或你想在生活中获得，这些习惯，你只期望每天执行四到五个 -
PART 2 OF 3 ENDS Andrew Huberman:
第 2 部分（共 3 部分）结束 Andrew Huberman：
These habits, you only expect that you're going to perform four or five each day.
这些习惯，你每天只希望执行四到五个。
You do that for 21 days.
你这样做了 21 天。
Again, if you miss a day, you just hop right back on the next day.
再说一次，如果你错过了一天，你只需第二天就跳回来。
However, you should think about the functional units within this 21-day period as two days.
但是，您应该将这 21 天期间内的功能单位视为两天。
You're going to try and nail four to five of these things for two days.
您将尝试在两天内完成其中四到五件事。
If you happen to get all six, great, but that's not necessarily required.
如果您碰巧获得了所有六个，那就太好了，但这不是必需的。
So you can do two days, then reset two days, then reset two days, and then in the next 21 days, you're not trying to acquire any new habits.
所以你可以做两天，然后重置两天，然后重置两天，然后在接下来的 21 天里，你就不会试图养成任何新习惯。
You're not going to throw in six more habits that you want to learn.
你不会再添加六个你想学习的习惯。
You're simply going to assess how well, how deeply you've rewired your nervous system to be able to perform those six habits of the previous 21 days.
您只需评估您的神经系统重新连接的程度和深度，以便能够执行过去 21 天的这 6 个习惯。
And this is extremely useful, I believe, because it will allow you to assess whether or not you can indeed make room — if you even have room, I should say, for more habits, right?
我相信这非常有用，因为它可以让你评估你是否确实可以腾出空间——我应该说，如果你甚至有空间来培养更多的习惯，对吗？
Andrew Huberman:
安德鲁·休伯曼：
Many people are trying to cram so many new behaviors into their nervous system that they don't stand a chance of learning all those behaviors.
许多人试图将如此多的新行为塞进他们的神经系统中，以至于他们没有机会学习所有这些行为。
What you may find is that you kept up two of those things very consistently throughout the 21 days.
您可能会发现，在 21 天内，您始终如一地坚持其中两件事。
And perhaps there was one of them that you did sporadically and that there were three others that, frankly, you didn't manage to execute.
也许其中一项是你偶尔做的，而另外三项，坦率地说，你没有设法执行。
You may also be one of these people, one of these mutants, that sets out to do six new things per day for 21 days and performs every single one of them.
你也可能是这些人中的一员，这些变种人中的一员，开始在 21 天内每天做六件新事情，并执行其中的每一件。
Terrific.
了不起。
More power to you.
给你更多的力量。
In that case, for the following 21 days, let's see whether or not you can continue to perform those very same six things every day for 21 days.
那么，在接下来的 21 天里，让我们看看你是否可以继续每天执行同样的六件事，持续 21 天。
And then, and only then, would you want to add more habits in.
然后，也只有到那时，你才会想要添加更多的习惯。
So you could repeat this 21-day process: 21 days of new habit, 21 days of testing those new habits as whether or not they're reflexive or not.
所以你可以重复这个 21 天的过程：21 天的新习惯，21 天的测试这些新习惯是否是条件反射。
Andrew Huberman:
安德鲁·休伯曼：
You could do that forever, if you wanted; but the idea is that this isn't something that you're doing all year long.
如果你愿意的话，你可以永远这样做；但我们的想法是，这不是你全年都在做的事情。
It's that you, perhaps starting the new year or regardless of when you're listening to this, you set out to make that 21 day really the stimulus period in which the habits get wired in; and then the following month, and maybe even the following month or periods of 21 days, are really the kind of thermometer or the test bed of how well you've embedded those particular habits.
是你，也许是在新的一年开始的时候，或者无论你什么时候听到这个，你开始让这21天真正成为习惯养成的刺激期；然后接下来的一个月，甚至可能是接下来的一个月或 21 天的时间段，实际上是一种温度计或测试台，可以衡量您是否已经养成了这些特定的习惯。
And if indeed you want to continue to add new habits, or you find that certain habits that you weren't able to embed in your nervous system and make reflexive, you want to then bring those in, fantastic.
如果你确实想继续增加新的习惯，或者你发现某些习惯你无法嵌入你的神经系统并产生条件反射，那么你想把它们带进去，这太棒了。
But it's only once you've achieved all those six habits as reflexive that you would move forward.
但只有当你本能地养成了这六个习惯之后，你才会继续前进。
Andrew Huberman:
安德鲁·休伯曼：
And I think this sort of system, while it could have been replaced with many other different systems, again, there's nothing holy about the system, but this particular system has a number of features: the lack of compensation for missed days, the fact that it's a fairly high intensity program for 21 days, but then you test yourself, a kind of a competition test with yourself, if you will.
我认为这种系统虽然可以被许多其他不同的系统取代，但这个系统并没有什么神圣的地方，但是这个特殊的系统有很多特点：缺席的日子没有补偿，事实上这是一个为期 21 天的相当高强度的计划，但如果你愿意的话，你会测试自己，一种与自己的竞争测试。
Andrew Huberman:
安德鲁·休伯曼：
Those features, and the fact that habit slips, missing of particular habits, and not doing all six is kind of built into the system, I think makes it a very reasonable one.
这些功能，以及习惯滑落、缺乏特定习惯以及不做所有六件事这一事实都已内置于系统中，我认为这使其成为一个非常合理的系统。
It's very adaptable to the real world, and I think it's one that provided you obey the Phase One, Phase Two, Phase Three-type system that we talked about earlier.
它非常适合现实世界，我认为它是一个让你遵守我们之前谈到的第一阶段、第二阶段、第三阶段类型系统的系统。
You collapsed these two programs with one another, which hopefully will be easy based on the descriptions I've given.
您将这两个程序相互折叠起来，根据我给出的描述，这希望会很容易。
Well, if you do that, and I think there's a very high probability that the habits that you try and form will achieve this context dependence and that it will take progressively less and less limbic friction to perform them.
好吧，如果你这样做，我认为你尝试形成的习惯很有可能会实现这种环境依赖性，并且执行这些习惯所需的边缘摩擦会逐渐减少。
Thus far, we've almost exclusively been discussing how to form habits, but what about breaking habits?
到目前为止，我们几乎一直在讨论如何养成习惯，那么打破习惯呢？
Certainly many people out there would like to break habits that they feel don't serve them well.
当然，很多人都想改掉他们认为不适合自己的习惯。
Andrew Huberman:
安德鲁·休伯曼：
One of the challenges in breaking habits is that many habits occur very, very quickly; and so there isn't an opportunity to intervene until the habit has already been initiated, and in some cases completed.
打破习惯的挑战之一是许多习惯发生得非常非常快。因此，在习惯已经开始（在某些情况下甚至完成）之前，没有机会进行干预。
Well, there are a couple of tools that neuroscience and psychology tell us can be very beneficial.
神经科学和心理学告诉我们，有一些工具非常有用。
Some of those things are somewhat intuitive, and relate to what I call foundational practices, meaning things that set the overall tone in your body and brain such that you would be less likely to engage in a particular habit or that would raise your level of awareness, both of your situation and to how you feel inside.
其中一些事情有点直观，与我所说的基础实践相关，即为你的身体和大脑定下整体基调的事情，这样你就不太可能养成某种特定的习惯，或者提高你对你的处境和内心感受的认识水平。
So things like stress reduction, things like getting good sleep, things like quality nutrition, things like having positive routines arranged throughout your day.
比如减轻压力、获得良好的睡眠、优质的营养、全天安排积极的生活习惯等。
All of those, of course, will support you in trying to break particular habits.
当然，所有这些都会支持您尝试打破特定的习惯。
And while that can be very useful, it's admittedly very generic advice.
虽然这可能非常有用，但不可否认，这是非常通用的建议。
Andrew Huberman:
安德鲁·休伯曼：
It doesn't point to any one specific protocol.
它不指向任何一种特定协议。
In order to identify a specific protocol that one could apply in order to break habits, we have to look at the mirror image of the sort of neuroplasticity that we talked about at the beginning of the episode.
为了确定一个可以用来打破习惯的具体方案，我们必须看看我们在本集开始时谈到的神经可塑性的镜像。
At the beginning of the episode, we talked about a form of neuroplasticity called long-term potentiation involving the N-M-D-A receptor.
在本集开始时，我们讨论了一种涉及 N-M-D-A 受体的神经可塑性，称为长时程增强。
Just to refresh your memory a little bit, it basically says that if a set of neurons is very electrically active, it's likely that over time those neurons will communicate with themselves more easily because of changes in things like N-M-D-A receptor activity, the recruitment of additional receptors, et cetera.
稍微刷新一下你的记忆，它基本上是说，如果一组神经元的电活动非常活跃，那么随着时间的推移，由于 N-M-D-A 受体活性的变化、额外受体的招募等，这些神经元很可能会更容易地与自己沟通。
It's essentially a cellular and molecular explanation for how something goes from unlearned to learned to reflexive.
它本质上是对事物如何从未习得到习得再到反射的细胞和分子解释。
Now, in order to break synapses, or to break apart neural connections that are serving a habit that you don't want to engage in, we need to engage the process called long-term depression.
现在，为了打破突触，或者打破那些为你不想养成的习惯服务的神经连接，我们需要参与一个称为长期抑郁的过程。
Andrew Huberman:
安德鲁·休伯曼：
And long-term depression has nothing to do with a state of mental depression or a reduction in mood.
而长期抑郁与精神抑郁状态或情绪低落无关。
So I really want to be clear that when I say depression in this context, it has nothing to do with psychological depression.
所以我真的想澄清，当我在这种情况下说抑郁症时，它与心理抑郁症无关。
It has nothing to do with mood.
这与心情无关。
It's simply called long-term depression because, just as long-term potentiation says if neuron A triggers the firing of neuron B, and it does so very robustly over and over and over again, then neuron A will not have to fire as intensely or as frequently in order to activate neuron B in the future because they become potentiated, right?
它被简单地称为长期抑制，因为，正如长期增强所说，如果神经元 A 触发神经元 B 的放电，并且它一遍又一遍地如此强烈地放电，那么神经元 A 将来就不必为了激活神经元 B 而强烈或频繁地放电，因为它们会被增强，对吗？
The threshold for coactivation has been reduced; there's a much higher probability that they will be activated together at low levels of intensity.
共激活的门槛降低了；它们以低强度同时被激活的可能性要高得多。
That's essentially what long-term potentiation is.
这本质上就是长时程增强作用。
Long-term depression says that if neuron A is active and neuron B is not active within a particular time window, then the connection between neuron A and B will weaken over time, even if they started off very strongly connected.
长期抑郁表示，如果神经元 A 在特定时间窗口内活跃而神经元 B 不活跃，那么神经元 A 和 B 之间的连接将随着时间的推移而减弱，即使它们一开始连接非常紧密。
Andrew Huberman:
安德鲁·休伯曼：
Okay, so I'm going to repeat that because this is pretty detailed neurobiological mechanism, whereby if neuron A is active and neuron B is active, but at a different time or outside a particular what we call temporal window, meaning outside a particular time window, then through long-term depression, the connection between neuron A and neuron B will weaken.
好吧，我要重复一遍，因为这是非常详细的神经生物学机制，如果神经元 A 活跃，神经元 B 活跃，但在不同的时间或在我们所说的时间窗口之外，即在特定的时间窗口之外，那么通过长期的抑制，神经元 A 和神经元 B 之间的联系将会减弱。
And just as a point of interest, the N-M-D-A receptor is also involved in long-term depression, although there are other molecular components involved as well.
有趣的是，N-M-D-A 受体也与长期抑郁有关，尽管还涉及其他分子成分。
So how do you take two neurons that underlie a habit out of synchrony?
那么，如何使习惯背后的两个神经元不同步呢？
How do you get them to fire asynchronously?
如何让它们异步触发？
This is pretty interesting with respect to the cellular molecular biology, but at the behavioral level, it's especially interesting.
这对于细胞分子生物学来说非常有趣，但在行为层面上，它尤其有趣。
The way that one would do this is, let's say, for instance, you have a habit of picking up your phone mid work session.
举例来说，您有在工作期间拿起手机的习惯。
Okay?
好的？
That's a reflexive habit I think that most people have experienced.
我认为这是大多数人都经历过的反射性习惯。
Andrew Huberman:
安德鲁·休伯曼：
And we often hear the idea that, "Oh, the phone is so filled with access to dopamine and incredible things that we're just drawn to it." But if you notice what's happened with phone use over time, most people, including myself, sometimes, I admit, find ourselves just looking at our phone or find ourselves in a particular app without actually having engaged in the conscious set of steps of, "Oh, I'm really curious what's going on in this particular app.
我们经常听到这样的想法：“哦，手机充满了多巴胺和令人难以置信的东西，以至于我们被它所吸引。”但如果你注意到随着时间的推移手机使用发生了什么，我承认，大多数人，包括我自己，有时会发现自己只是在看手机，或者发现自己处于某个特定的应用程序中，而没有真正参与有意识的一系列步骤，“哦，我真的很好奇这个特定的应用程序中发生了什么。
I'm really curious what's going on in this particular website." And you just kind of find yourself, in air quotes.
我真的很好奇这个特定网站上发生了什么。”你只是在空气中发现了自己。
For those of you listening, I'm making air quotes; you just sort of find yourself doing it because the behavior of picking up your phone is sort of reflexive, or has become fully reflexive.
对于那些正在听的人，我正在做空中引用；你只是发现自己这样做是因为拿起手机的行为有点反射性，或者已经变得完全反射性。
You see this a lot at meals where multiple people are there, and no one's looking at their phone, and then all of a sudden someone takes out their phone and you'll notice that other people just naturally take out their phone.
在吃饭的时候你经常会看到这种情况，那里有很多人，没有人看他们的手机，然后突然有人拿出他们的手机，你会注意到其他人很自然地拿出他们的手机。
Andrew Huberman:
安德鲁·休伯曼：
It's this kind of observation-induced reflex, and I would wager that most people aren't consciously aware of the immediate steps involved.
这是一种由观察引起的反射，我敢打赌大多数人并没有有意识地意识到所涉及的直接步骤。
So the literature says there are a number of ways to break these sorts of habitual behaviors or reflexive behaviors.
因此，文献表明有很多方法可以打破这些习惯行为或反射行为。
Most of those approaches involve establishing some sort of reward for not performing the activity, or some sort of punishment for forming the activity.
大多数这些方法涉及对不执行活动进行某种奖励，或对开展活动进行某种惩罚。
I've heard of some basic things that people will do.
我听说过人们会做的一些基本事情。
They'll even put a rubber band on their wrist and every time they complain, or every time they do some behavior like pick up their phone, they'll give themselves a snap on the wrist.
他们甚至会在手腕上套上一根橡皮筋，每当他们抱怨时，或者每次他们做出一些行为（例如拿起手机）时，他们都会在手腕上拍一下。
The rationale there is that you're trying to create a somatic, a very physical representation of something that makes it very real and harder to overlook.
这样做的理由是，你试图创造一种躯体的、一种非常有形的东西的表现，使它非常真实，更难以忽视。
Other people will just do a tick mark on a piece of paper.
其他人只会在一张纸上做一个勾号。
The sort of what-gets-measured-is-what-gets-managed kind of mindset, where if every time you do something, you take away the judgment.
那种“衡量什么就管理什么”的心态，如果每次你做某事，你就拿走了判断。
Andrew Huberman:
安德鲁·休伯曼：
This is very new agey, I realize.
我意识到，这是非常新的时代。
But this is what you find out there.
但这就是你在那里发现的。
If you search the literature, even on PubMed, peer-reviewed articles, that every time you engage in a behavior, you just measure the fact that you did that behavior, you just mark it down.
如果你搜索文献，即使是在 PubMed、同行评审的文章中，每次你从事某种行为时，你只需衡量你做了该行为的事实，你只需将其标记下来。
At the end of the day, people are supposed to look at that and say, "Oh my goodness, I can't believe that I spent three hours doing something," or, "I did it 46 times." And in fact, a lot of apps, social media apps, will start to give you warnings now, if you opt in, that you've been on the app for an hour — would you like to leave?
在一天结束时，人们应该看到这一点并说，“天哪，我不敢相信我花了三个小时做某事”，或者“我做了 46 次”。事实上，很多应用程序、社交媒体应用程序现在都会开始向您发出警告，如果您选择加入，您已经使用该应用程序一个小时了 - 您想离开吗？
Most people just click right past and go back in.
大多数人只是点击过去然后返回。
I think very few people say, "Oh my goodness, it's been an hour, and therefore you're right.
我认为很少有人会说：“天哪，已经一个小时了，所以你是对的。
I absolutely shouldn't engage in this anymore."
我绝对不应该再参与这种事了。”
Andrew Huberman:
安德鲁·休伯曼：
It's just far too easy to just blow past those reminders.
忽略这些提醒太容易了。
Well, the literature on habit formation and habit reduction, breaking habits, has been analyzed.
嗯，关于习惯形成、减少习惯、打破习惯的文献已经分析过了。
There's a beautiful meta-analysis, which involves looking at a number of different studies altogether, comparing the statistical strength of each of those studies, looking in different conditions, what sorts of habits were trying to be made or broken.
有一个漂亮的荟萃分析，其中涉及到一起查看许多不同的研究，比较每项研究的统计强度，看看在不同的条件下，试图养成或打破什么样的习惯。
The first author on this review is Fritz, F-R-I-T-Z.
这篇评论的第一作者是 Fritz, F-R-I-T-Z。
I'll certainly put a link to this.
我肯定会放一个链接。
It's Heather Fritz, and it's "Intervention to modify habits: A scoping review," and it is indeed a very broad-scale review.
这是希瑟·弗里茨（Heather Fritz）的《改变习惯的干预：范围界定审查》，这确实是一次非常广泛的审查。
It's from the Journal of Occupation, Participation and Health.
它来自《职业、参与和健康杂志》。
It's published in 2020.
它于 2020 年出版。
It's a really nice article.
这是一篇非常好的文章。
A couple of things I learned from this article, and then I'll get into the specific tool for breaking habits.
我从这篇文章中学到了一些东西，然后我将介绍打破习惯的具体工具。
Perhaps the most interesting thing that I took from this review was the finding that notifications to either engage in habits or to not engage in habits actually were not very effective over time.
也许我从这篇评论中得到的最有趣的事情是发现，随着时间的推移，关于养成习惯或不养成习惯的通知实际上并不是非常有效。
Andrew Huberman:
安德鲁·休伯曼：
They were effective in the immediate period when people started using these notifications, as were little sticky notes like "Don't go into the refrigerator between the hours of whatever and whatever," or just visual reminders, physical reminders, or electronic reminders were effective in the immediate term, but in the long term did not predict whether or not people would effectively stick to habits they were trying to stick to or break habits that they were trying to break.
当人们开始使用这些通知时，它们在短期内是有效的，就像“不要在任何时间之间进入冰箱”之类的小便条一样，或者只是视觉提醒、物理提醒或电子提醒在短期内有效，但从长远来看，无法预测人们是否会有效地坚持他们试图坚持的习惯或打破他们试图打破的习惯。
So sadly, that doesn't seem to work very well, and perhaps they just need to come up with more robust reminders.
遗憾的是，这似乎效果不太好，也许他们只需要提出更强有力的提醒。
I don't know, mild electric shock or something like that, because what we do know — only sort of kidding about mild electric shock.
我不知道，轻度电击或类似的东西，因为我们所知道的只是关于轻度电击的开玩笑。
But what we do know from both human and animal studies is that things like electric shock, things like monetary penalties, right?
但我们从人类和动物研究中确实知道，诸如电击之类的事情，诸如罚款之类的事情，对吧？
Having to pay out every time you engage in a particular behavior, those are pretty effective ways to break habits.
每次你从事某种特定行为时都必须付出代价，这些是打破习惯的非常有效的方法。
Andrew Huberman:
安德鲁·休伯曼：
The problem is when people are not being monitored for habit use; for instance, you could imagine a situation where you say, "I'm not going to pick up my phone for the four hours in the early part of the day so that I can get real dedicated focus work done"; unless someone's monitoring them, then people don't tend to monitor themselves completely enough that they punish themselves, completely enough that they break the behavior.
问题在于人们没有受到习惯使用的监控；例如，您可以想象这样一种情况，您说：“我不会在一天早些时候的四个小时内拿起手机，这样我就可以真正专注地完成工作”；除非有人监督他们，否则人们往往不会完全监督自己，以至于他们会惩罚自己，也不会彻底地破坏他们的行为。
In other words, the punishment isn't bad enough in order to break the habit, which just speaks to how powerful these habits are.
换句话说，惩罚还不足以打破习惯，这恰恰说明了这些习惯的力量有多大。
Once they become reflexive, they're just very, very hard to override.
一旦它们变得条件反射，就很难超越。
So it turns out that the key to generating long-term depression in these pathways is actually to take the period immediately following the bad habit execution.
因此，事实证明，在这些途径中产生长期抑郁的关键实际上是在坏习惯执行后立即采取行动。
Meaning let's say you tell yourself you're not going to pick up your phone, you're not going to bite your nails, you're not going to reflexively walk to the refrigerator a particular time of day, but you find yourself doing it anyway.
这意味着，假设你告诉自己，你不会拿起手机，你不会咬指甲，你不会在一天中的某个特定时间条件反射地走向冰箱，但你发现自己还是这么做了。
Andrew Huberman:
安德鲁·休伯曼：
And what actually has to happen is bringing conscious awareness to the period immediately afterward, which I think most people recognize.
实际上必须发生的是将意识带入随后的时期，我想大多数人都认识到这一点。
They realize, "Oh, I just did it again.
他们意识到，“哦，我又这么做了。
I just did it again." And in that moment, capture the sequence of events, not that led to the bad habit execution, but actually to take advantage of the fact that the neurons that were responsible for generating that bad habit were active a moment ago, and to actually engage in a replacement behavior immediately afterward.
我刚刚又做了一次。”在那一刻，捕捉事件的顺序，不是导致坏习惯执行的事件，而是实际上利用了负责产生坏习惯的神经元刚才处于活动状态的事实，并在之后立即进行了替代行为。
Now, this is really interesting and I think powerful, because I would've thought that you have to engage in a replacement behavior that truly replaces the bad habit behavior.
现在，这真的很有趣，而且我认为很强大，因为我认为你必须采取替代行为，真正取代坏习惯行为。
Andrew Huberman:
安德鲁·休伯曼：
That you would have to be able to identify your state of mind or the sequence of events leading into the bad habit.
你必须能够识别你的心态或导致坏习惯的事件顺序。
But rather the stage, or the period immediately after the bad habit execution is a unique opportunity to insert a different type of what we would call adaptive behavior, but that could be any behavior that's not in line with the bad behavior.
但坏习惯执行后的阶段或时期是一个独特的机会，可以插入我们所说的不同类型的适应性行为，但这可能是与坏习惯不相符的任何行为。
So let's give it an example.
让我们举个例子。
Let's say you find yourself, you're trying to do focused work.
假设您发现自己正在努力专注于工作。
You pick up your phone, you're disappointing yourself for picking up your phone.
你拿起电话，你对自己拿起电话感到失望。
You could, of course, just put it down and reengage in the work behavior; but if you were good at that, then you probably wouldn't have done it in the first place.
当然，你可以放下它，重新投入到工作中；但如果你擅长这一点，那么你一开始可能就不会这么做。
Andrew Huberman:
安德鲁·休伯曼：
And so, what turns out to be very effective is to go engage in some other positive habit.
因此，事实证明非常有效的是养成其他一些积极的习惯。
Now, this has two major effects.
现在，这有两个主要影响。
The first one is you start to link in time the execution of a bad behavior to this other good behavior.
第一个是你开始及时将不良行为的执行与其他良好行为联系起来。
And in doing so, you start to recruit other neural circuits, other neurons that can start to somewhat dismantle the sequence of firing associated with the bad behavior.
在这样做的过程中，你开始招募其他神经回路，其他神经元可以开始在某种程度上消除与不良行为相关的放电序列。
Andrew Huberman:
安德鲁·休伯曼：
In other words, you start to create a kind of a double habit that starts with a bad habit and then ends with a good habit.
换句话说，你开始养成一种双重习惯，以坏习惯开始，以好习惯结束。
And that seems to create enough of a temporal mismatch so that then recognizing when you're heading toward the bad habit becomes more apparent to you.
这似乎造成了足够的时间不匹配，因此当你走向坏习惯时，你会变得更加明显。
So again, I want to make this very, very concrete.
再说一次，我想让这个非常非常具体。
Let's say that the behavior is reflexively picking up one's phone.
假设该行为是条件反射地拿起电话。
You do that, you think, "Oh goodness, I did it again.
当你这么做的时候，你会想：“天哪，我又这么做了。
Here's what I'm going to do." You would set that down, and then you would engage in some other positive behavior that you've deemed positive.
这就是我要做的。”你会把它记下来，然后你会从事一些你认为积极的其他积极行为。
And here it's very subjective, so it's hard for me to give an example that will necessarily make sense to everybody, but perhaps you're working on hydration, so maybe you go have a glass of water.
这是非常主观的，所以我很难给出一个对每个人都有意义的例子，但也许你正在努力补充水分，所以也许你去喝一杯水。
Maybe you are trying to do breathwork or something.
也许你正在尝试呼吸或其他什么。
Andrew Huberman:
安德鲁·休伯曼：
Maybe you are trying to enhance your language-speaking skills, and so you go and you spend five minutes doing a particular type of language learning.
也许您正在尝试提高您的语言技能，因此您花五分钟进行特定类型的语言学习。
You literally exit whatever you are doing and perform that other new positive habit in the immediate period right after that, even for a short period of time.
你实际上会退出你正在做的任何事情，并在那之后立即执行其他新的积极习惯，即使是很短的一段时间。
It's a little bit counterintuitive, but what this does is it creates a kind of cognitive and a temporal mismatch between the initial bad behavior, which before is what we would call sort of a closed loop.
这有点违反直觉，但它的作用是在最初的不良行为之间造成一种认知和时间上的不匹配，这就是我们之前所说的闭环。
And, the engineers out there will know what I'm talking about, but in closed loop — so one behavior, one set of neural firings leads to another, leads to another, and then just kind of sets the same thing in motion.
而且，那里的工程师会知道我在说什么，但在闭环中——所以一种行为，一组神经放电会导致另一种行为，导致另一种行为，然后只是启动相同的事情。
It can be kind of a self-perpetuating system.
它可以是一种自我延续的系统。
By changing the number of features that are in that loop, it disrupts the closed nature of that loop.
通过改变该循环中的特征数量，它破坏了该循环的封闭性质。
Andrew Huberman:
安德鲁·休伯曼：
It creates what we call an open loop.
它创建了我们所说的开环。
And in an open loop, you are better able to intervene.
在开环中，您能够更好地进行干预。
So as I mentioned before, this might seem counterintuitive.
正如我之前提到的，这可能看起来违反直觉。
You might think, "Why would I want to reward the execution of a bad habit with a good habit?
你可能会想，“为什么我要用好习惯来奖励坏习惯的执行呢？
I don't want to reward myself for the bad habit." But really what you're trying to do is you're trying to change the nature of the neural circuits that are firing so that you can rewrite the script for that bad habit.
我不想因为这个坏习惯而奖励自己。”但实际上你想做的是改变正在放电的神经回路的性质，这样你就可以重写这个坏习惯的脚本。
A different way to put it would be imagine that the bad habit is like a chord on the piano that you play, or a chord of notes or a sequence of notes that you would play.
另一种说法是，把坏习惯想象成你弹奏的钢琴上的一个和弦，或者你弹奏的一个和弦或一系列音符。
And it comes very easily.
而且它来得很容易。
You can play it every single time.
你每次都可以玩。
But let's say as you're trying to learn a new piece of music, you're just constantly inserting that at the inappropriate times.
但是，假设当您尝试学习一首新音乐时，您只是不断地在不适当的时间插入它。
Andrew Huberman:
安德鲁·休伯曼：
That was, I think it's a decent enough analogy for a bad habit because it involves some motor execution.
也就是说，我认为这是对坏习惯的一个足够恰当的类比，因为它涉及一些运动执行。
You just find yourself doing it.
你只是发现自己在这么做。
Rather than trying to prevent yourself from doing it, the next time you do it, add in a new quarter sequence that you're trying to learn.
与其试图阻止自己这样做，不如在下次这样做时添加您想要学习的新的季度序列。
What this does then is it changes the whole nature of the sequence of neurons that are firing from bad habit through to the end of this newly applied good habit.
这样做的作用是改变神经元序列的整体性质，这些神经元序列从坏习惯开始一直到新应用的好习惯结束。
So this is the way in which you start to dismantle, or when I say dismantle, really weaken the likelihood that if neuron A fires, neuron B will fire.
所以这就是你开始拆除的方式，或者当我说拆除时，真正削弱了如果神经元 A 放电，神经元 B 也会放电的可能性。
Because as you're starting off in the mode of very reflexively performing a bad habit, those neurons are firing together without you consciously being aware of it.
因为当你开始非常本能地执行一个坏习惯时，这些神经元会在你没有意识到的情况下一起放电。
It's almost impossible for you to intervene in yourself without a number of other features like severe punishment, severe-consequence-type outcomes, rather tacking on some additional sequences like if neuron A fires, neuron B fires.
如果没有一些其他特征（例如严厉的惩罚、严重后果型结果），你几乎不可能对自己进行干预，而是添加一些额外的序列，例如神经元 A 放电、神经元 B 放电。
Andrew Huberman:
安德鲁·休伯曼：
And then you're saying, "Okay, well if neuron B fires, I'm going to start inserting neuron C, D, E, F to fire, right?" That's the C, D, E, F being the positive behavior that you're going to insert.
然后你会说，“好吧，如果神经元 B 激发，我将开始插入神经元 C、D、E、F 来激发，对吗？”这就是您要插入的积极行为 C、D、E、F。
And in doing so, you create a chain of neuronal activation that then is very easy to dismantle.
在这样做的过程中，你创建了一条神经元激活链，然后很容易拆除。
And so when people have applied this kind of approach, it removes the need to have constant conscious awareness of one's own behavior prior to that behavior, which is very, very difficult to achieve.
因此，当人们应用这种方法时，就不再需要在自己的行为发生之前不断地有意识地意识到自己的行为，而这是非常非常难以实现的。
Rather, what they find is that they're able to engage in remapping of the neural circuits associated with bad habits in ways that are very, very straightforward, right?
相反，他们发现他们能够以非常非常简单的方式重新映射与坏习惯相关的神经回路，对吧？
Because you can always identify when you've done the thing you don't want to do and then tack onto that something additional that's positive.
因为你总是可以确定自己什么时候做了你不想做的事情，然后再做一些额外的积极的事情。
Now, the nature of that positive thing is important.
现在，积极事物的本质很重要。
You don't want it to be something that's very hard to execute.
您不希望它成为很难执行的事情。
Andrew Huberman:
安德鲁·休伯曼：
You want it to be something that's positive and fairly easy to execute so that you're not struggling all the time to insert this on top of this bad behavior, whatever that bad behavior might happen to be.
你希望它是积极的并且相当容易执行的东西，这样你就不会一直在努力将其插入到这种不良行为之上，无论这种不良行为可能是什么。
But again, this is rooted in the biology of long-term depression.
但同样，这植根于长期抑郁症的生物学原理。
It maps very well to the behavioral change literature that I was able to glean that really shows that rather than just get reminders, rather than try and instill punishment, rather than setting up reward for breaking bad habits that perhaps the simplest way to approach this is to tack on additional behaviors to the bad habits.
它很好地映射了我能够收集到的行为改变文献，这些文献真正表明，与其仅仅得到提醒，不如尝试灌输惩罚，也不是为改掉坏习惯设置奖励，也许解决这个问题的最简单方法就是在坏习惯上增加额外的行为。
Make sure those behaviors are good behaviors or behaviors that are adaptive for you.
确保这些行为是良好的行为或适合您的行为。
And in doing so, you will soon find that the initiation of the bad habit takes on a whole new form or that you're not even inspired to do it at all.
在这样做的过程中，你很快就会发现坏习惯的养成会以一种全新的形式出现，或者你甚至根本没有动力去这样做。
Andrew Huberman:
安德鲁·休伯曼：
And of course, I want to acknowledge that breaking bad habits is really hard.
当然，我想承认改掉坏习惯确实很难。
We had an episode all about addiction with Dr. Anna Lembke from Stanford Medical School, who is a colleague of mine who runs the Dual Diagnosis Addiction Clinic at Stanford.
我们有一个关于斯坦福大学医学院的安娜·伦布克博士关于成瘾的节目，她是我的同事，在斯坦福大学经营双重诊断成瘾诊所。
And in that episode, we talked a lot about how addicts — for drugs, alcohol, people have addictions to certain types of behaviors or avoidance behaviors — even that in the case of addiction, there has to be a tremendous kind of full-scale campaign for them to be able to intervene in their behavior.
在那一集里，我们谈论了很多关于成瘾者——对于毒品、酒精，人们对某些类型的行为或回避行为上瘾——甚至在成瘾的情况下，必须有一个巨大的全面运动让他们能够干预他们的行为。
So for those of you that are thinking about bad habit breaking in the context of addictive-type behaviors, definitely check out that episode.
因此，对于那些正在考虑在成瘾行为的背景下改掉坏习惯的人来说，一定要看看那一集。
Addiction does employ some of these principles around habit making and habit breaking, as it were.
可以说，成瘾确实采用了一些关于习惯养成和打破习惯的原则。
But, of course, because the consequences of certain habits in addiction can be so severe, there's other sets of protocols and there's a kind of psychological backdrop to it that's very important.
但是，当然，由于某些成瘾习惯的后果可能非常严重，所以还有其他一套协议，并且有一种非常重要的心理背景。
Andrew Huberman:
安德鲁·休伯曼：
It also relates to the biology of dopamine, and you can find all of that in the episode with Dr. Anna Lembke.
它还与多巴胺的生物学有关，您可以在安娜·莱姆克博士的剧集中找到所有这些。
So today we've covered a lot about the biology and psychology of habit formation and habit breaking.
今天我们讨论了很多关于习惯形成和打破习惯的生物学和心理学知识。
We talked about why certain habits are so hard to wire in, why certain habits are so hard to break down and eliminate, and how we can determine which habits are going to be easier for us to access, which habits are going to be harder for us to access and break.
我们讨论了为什么某些习惯如此难以养成，为什么某些习惯如此难以打破和消除，以及我们如何确定哪些习惯对我们来说更容易养成，哪些习惯对我们来说更难养成和打破。
We talked a lot about this notion of limbic friction, and we talked about context dependence, and we talked about a number of different things as it relates to neural circuits and the formation of new connections in the brain and strengthening and weakening of connections in the brain.
我们谈论了很多关于边缘摩擦的概念，我们谈论了上下文依赖，我们谈论了许多不同的事情，因为它与神经回路和大脑中新连接的形成以及大脑中连接的加强和削弱有关。
We also discussed two programs, programs designed specifically for you on the basis of the neurobiology literature and the literature on the psychology of habit formation and habit breaking.
我们还讨论了两个项目，根据神经生物学文献和习惯形成和打破习惯心理学文献专门为您设计的项目。
Andrew Huberman:
安德鲁·休伯曼：
Just to briefly recap, one program involves dividing the 24-hour day into three phases: Phase One, Phase Two, Phase Three, and to try and tackle specific habits at particular phases of the 24-hour cycle.
简单回顾一下，一个计划涉及将一天 24 小时分为三个阶段：第一阶段、第二阶段、第三阶段，并尝试解决 24 小时周期特定阶段的特定习惯。
The second program involved a 21-day process of engaging approximately six new habits per day.
第二个项目为期 21 天，每天培养大约 6 个新习惯。
Although the expectation, as I mentioned earlier, is that you're not going to perform all six of those, and an assessment in the following 21 days as to whether or not you have indeed formed those new habits or not.
尽管正如我之前提到的，我们的期望是您不会执行所有这 6 个习惯，并且会在接下来的 21 天内评估您是否确实形成了这些新习惯。
And there were a number of other features that I mentioned that were related to those two general programs, Phase One, Phase Two, Phase Three and the 21-day program, and how those could be meshed together.
我提到的还有许多其他功能与这两个一般计划（第一阶段、第二阶段、第三阶段和 21 天计划）以及如何将这些计划结合在一起相关。
So I'm guessing some of you will probably have questions about those programs and how to apply them, but hopefully they were clear enough for you to get started.
所以我猜你们中的一些人可能会对这些程序以及如何应用它们有疑问，但希望它们足够清楚，可以让您开始使用。
Andrew Huberman:
安德鲁·休伯曼：
This is a good opportunity for me to mention that the Huberman Lab podcast has something called the Neural Network Newsletter that is sent out approximately once a month.
这是一个很好的机会，让我提一下 Huberman 实验室播客有一个叫做“神经网络通讯”的东西，大约每月发送一次。
For the next newsletter, I will release an on-paper version of these two systems and how they mesh together for habit formation and habit breaking.
在下一份时事通讯中，我将发布这两个系统的纸质版本，以及它们如何结合在一起以形成习惯和打破习惯。
And if you'd like to access that, you can go to hubermanlab.com.
如果您想访问它，可以访问 hubermanlab.com。
You go to the menu, you can sign up for the newsletter.
您进入菜单，可以注册时事通讯。
First of all, it's zero cost.
首先，它是零成本。
Second of all, we have our privacy policy there, but I can tell you right now, we don't share your email with any vendors or any other sources.
其次，我们有隐私政策，但我现在可以告诉您，我们不会与任何供应商或任何其他来源共享您的电子邮件。
Those emails stay internal to us.
这些电子邮件保留在我们内部。
And if you'd like to see what the sort of flavor of those newsletters is, the previous newsletters, for instance one on tools for sleep that I mentioned earlier, or tools for neuroplasticity in the classroom and outside the classroom, as well, for teachers and for students of various kinds;
如果你想看看这些时事通讯的风格是什么，以前的时事通讯，例如我之前提到的关于睡眠工具的时事通讯，或者课堂内外神经可塑性工具，以及针对教师和各种学生的；
Andrew Huberman:
安德鲁·休伯曼：
Those are also posted there, so you can access any of the previous newsletters.
这些也发布在那里，因此您可以访问以前的任何新闻通讯。
My hope is that today you've learned both the biological mechanisms and the practical tools by which you can start to establish habits that for you, you deem adaptive, healthy, and that are going to support you and your goals, and that you can start to dismantle some of the habits that you find to be unhealthy or maladaptive for you and for your goals.
我希望今天你已经了解了生物机制和实用工具，通过它们你可以开始建立对你来说适应性强的、健康的习惯，这些习惯将支持你和你的目标，并且你可以开始消除一些你认为对你和你的目标不健康或不适应的习惯。
If you're learning from and or enjoying this podcast, please subscribe to our YouTube channel.
如果您正在学习或喜欢此播客，请订阅我们的 YouTube 频道。
That's a terrific way to support us.
这是支持我们的好方法。
In addition, on YouTube, you can leave us feedback in the comment section.
此外，在 YouTube 上，您可以在评论部分给我们留下反馈。
You can also leave us suggestions for future guests that you'd like us to host on the Huberman Lab podcast.
您还可以向我们留下您希望我们在 Huberman Lab 播客上主持的未来嘉宾的建议。
And please also subscribe to the podcast on Apple and or Spotify.
另请订阅 Apple 和/或 Spotify 上的播客。
On Apple, you can leave us up to a five-star review.
在 Apple 上，您可以给我们留下五星级的评价。
Andrew Huberman:
安德鲁·休伯曼：
And now Spotify has a feature by which you can also leave us review feedback.
现在 Spotify 有一项功能，您还可以通过该功能向我们留下评论反馈。
Please also check out the sponsors mentioned at the beginning of this podcast episode.
另请查看本播客节目开头提到的赞助商。
That's perhaps the best way to support our podcast.
这也许是支持我们播客的最佳方式。
If you're not already following us on Instagram and Twitter, please feel free to do so.
如果您还没有在 Instagram 和 Twitter 上关注我们，请随时关注。
There I teach neuroscience and neuroscience-related tools in short format.
在那里，我以简短的形式教授神经科学和神经科学相关的工具。
Some of that material overlaps with what you hear on the podcast.
其中一些材料与您在播客中听到的内容重叠。
Some of it is unique and different from what's on the podcast.
其中一些内容是独特的，与播客上的内容不同。
And once again, I want to thank you for going on this journey of exploring the neuroscience and the psychology of habit formation and habit breaking.
我想再次感谢您踏上探索习惯形成和打破的神经科学和心理学的旅程。
I hope it supports you in your goals.
我希望它支持您实现目标。
And last, but certainly not least, thank you for your interest in science.
最后但同样重要的是，感谢您对科学的兴趣。
PART 3 OF 3 ENDS
第 3 部分（共 3 部分）结束