The Science of Setting & Achieving Goals
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 goals and the science of goal setting and achieving your goals.
今天我们讨论的都是目标以及目标设定和实现目标的科学。
There's a tremendous amount of information on the internet and in books, and so forth, about how to set goals and assess your progress towards goals and update your goals, and so forth.
互联网和书籍等上有大量关于如何设定目标、评估实现目标的进度以及更新目标等的信息。
In fact, there's so many programs out there that include so many different acronyms that it can be a little bit overwhelming.
事实上，有太多的程序包含许多不同的首字母缩略词，以至于可能有点让人不知所措。
Today's conversation about goals is going to be quite a bit different.
今天关于目标的讨论将会有很大不同。
Indeed, we are going to talk about setting goals.
事实上，我们将讨论设定目标。
We are also going to talk about how to assess progress towards goals, and we are going to talk about goal execution.
我们还将讨论如何评估目标的进展，并且我们将讨论目标执行。
However, we are going to do all of this in the context of neuroscience because it turns out that there are not hundreds or dozens or even several neural circuits in your brain that control goal setting and movement toward your goals.
然而，我们将在神经科学的背景下完成所有这一切，因为事实证明，你的大脑中并没有数百个、数十个甚至几个神经回路来控制目标设定和实现目标的运动。
Andrew Huberman:
安德鲁·休伯曼：
There is one, and while it includes many different brain areas, that one circuit is the same circuit that's responsible for pursuing all goals, and it relates to some very basic neurochemical mechanisms that are understood.
有一个回路，虽然它包括许多不同的大脑区域，但该回路与负责追求所有目标的回路是同一个回路，并且它与一些已知的非常基本的神经化学机制有关。
So while there's a wealth of information out there about goals and goal setting and goal achievement, and so forth, there's comparatively little information that's been available to the public about the neuroscience of goal setting and goal achievement.
因此，虽然有大量关于目标、目标设定和目标实现等的信息，但公众可以获得的关于目标设定和目标实现的神经科学的信息相对较少。
That's what we're going to focus on today.
这就是我们今天要重点讨论的内容。
I promise that we're going to get into the neuroscience.
我保证我们将进入神经科学领域。
We're going to touch on a little bit of the psychology and how the neuroscience relates to what's known in the psychology literature, and we are going to establish several, in fact four specific protocols that you can use for goal setting, goal assessment, and goal execution in an ongoing basis, regardless of what your personal goals happen to be.
我们将涉及一些心理学以及神经科学如何与心理学文献中已知的内容相关联，并且我们将建立几个（实际上是四个）具体协议，您可以持续使用它们来设定目标、评估目标和执行目标，无论您的个人目标是什么。
Andrew Huberman:
安德鲁·休伯曼：
Before we dive into our conversation about goals and goal setting and goal achievement, I'd like to highlight some recent scientific findings that I think are going to be interesting and actionable for many of you out there.
在我们深入讨论目标、目标设定和目标实现之前，我想强调一些最近的科学发现，我认为这些发现对于你们中的许多人来说将会是有趣且可行的。
In earlier podcasts, we talked about neuroplasticity, which is the brain's ability to change in response to experience.
在早期的播客中，我们讨论了神经可塑性，即大脑响应经验而改变的能力。
In fact, neuroplasticity underlies all forms of learning, whether or not it's language learning or learning music or math or a physical skill.
事实上，神经可塑性是所有形式学习的基础，无论是语言学习、音乐学习、数学学习还是身体技能学习。
All forms of learning involve the reorganization of connections in the nervous system, the brain and spinal cord and body.
所有形式的学习都涉及神经系统、大脑、脊髓和身体连接的重组。
One of the key principles of neuroplasticity is this notion of making errors as a good thing toward neuroplasticity.
神经可塑性的关键原则之一是犯错误对于神经可塑性来说是一件好事。
It's a little bit counterintuitive, but what the scientific literature tells us is that whenever we're trying to learn something new, if we make an error, we know it feels frustrating, but that state of frustration actually cues up particular brain areas to be more alert so that on subsequent attempts to learn that thing, we have a heightened level of focus and a higher probability of learning the new skill, regardless of what that skill is.
这有点违反直觉，但科学文献告诉我们的是，每当我们尝试学习新东西时，如果犯了错误，我们知道这会让人感到沮丧，但这种沮丧状态实际上会促使特定的大脑区域变得更加警觉，这样在随后尝试学习该东西时，我们就会更加专注，并且学习新技能的可能性更高，无论该技能是什么。
Andrew Huberman:
安德鲁·休伯曼：
And I've talked about this before in various episodes, as encouraging people to embrace errors or pursue errors not as their own end goal, but errors as an entry point for making the brain more plastic.
我之前在各个剧集中都谈到过这一点，鼓励人们接受错误或追求错误，而不是作为自己的最终目标，而是将错误作为使大脑更具可塑性的切入点。
If you think about it, it really make sense — why would the brain change at all if it's performing everything perfectly?
如果你仔细想想，这真的很有意义——如果大脑完美地执行一切，为什么它会发生变化呢？
When you make errors, well, in the immediate seconds and minutes after those errors, you are in a better position to learn.
当你犯错误时，嗯，在这些错误发生后的几秒钟和几分钟内，你处于更好的位置来学习。
A common question I get, however, is what should be the rate of errors?
然而，我遇到的一个常见问题是错误率应该是多少？
Which is really just a way of saying how hard should the given task be that you're trying to learn or perform?
这实际上只是说明您要学习或执行的给定任务应该有多难？
And it turns out there's an answer.
事实证明有一个答案。
There's a recent paper that was published in a great journal, Nature Communications.
最近有一篇论文发表在一本伟大的期刊《自然通讯》上。
This is a paper, a last author, Jonathan Cohen, and the paper is entitled "The eighty five percent rule for optimal learning."
这是一篇论文，最后一位作者是乔纳森·科恩，论文的标题是“最优学习的百分之八十五的规则”。
Andrew Huberman:
安德鲁·休伯曼：
This paper we will make available by a link in the show note captions, but basically what this paper shows is that when trying to learn something new, you want to make the difficulty of what you're trying to learn such that you are getting things right about 85% of the time, that you're making errors about 15% of the time.
我们将通过显示注释标题中的链接提供这篇论文，但基本上这篇论文显示的是，当尝试学习新东西时，你需要提高你想要学习的内容的难度，这样你在大约 85% 的情况下都能做对，而在大约 15% 的情况下你会犯错误。
The reason I like this paper is it really points specifically to some protocols that we can implement because people always say, "Okay, you want to set a high goal.
我喜欢这篇论文的原因是它确实特别指出了我们可以实现的一些协议，因为人们总是说，“好吧，你想设定一个高目标。
You want to try and achieve something that's really lofty, but you don't want to make the goal so lofty that you don't make any progress at all." Other people say you really want to start with really small goals and make things very, very incremental, only set out to do things that you know you can accomplish and that it will feedback on your self-esteem and all these positive feedback loops.
你想尝试并实现一些真正崇高的目标，但你不想把目标定得太高，以至于你根本没有取得任何进展。”其他人说你真的想从很小的目标开始，让事情变得非常非常渐进，只去做你知道你可以完成的事情，它会反馈你的自尊和所有这些积极的反馈循环。
Then layer by layer, layer by layer, you'll eventually get where you want to go.
然后一层又一层，一层一层，最终就会到达你想去的地方。
Andrew Huberman:
安德鲁·休伯曼：
Well, it turns out that neither is true.
好吧，事实证明两者都不是真的。
You need to set the level of difficulty such that you're making errors about 15% of the time, and I want to emphasize about 15% of the time because there's no way to configure protocols for sport or language or math or anything else where you're going to have exactly 15% of errors.
你需要设置难度级别，使你在大约 15% 的时间里犯错误，我想强调大约 15% 的时间，因为没有办法为体育、语言、数学或其他任何你会出现恰好 15% 错误的项目配置协议。
Anyway, this paper, "The eighty five percent rule for optimal learning," again, we will supply the link, but it really points to the idea of making things pretty hard, but not so hard that you're failing every attempt or even half of the attempts.
不管怎样，这篇论文“最佳学习的百分之八十五的规则”，我们将再次提供链接，但它确实指出了让事情变得相当困难的想法，但又不至于让你每次尝试都失败，甚至一半的尝试都失败。
Failing about 15% of the time seems optimal for learning.
大约 15% 的时间失败对于学习来说似乎是最佳的。
Hopefully that information will be useful to any of you that are trying to learn something.
希望这些信息对任何想要学习一些东西的人都有用。
Hopefully, it will also be useful to those of you that are teaching kids or other adults.
希望它对那些正在教孩子或其他成年人的人也有用。
Andrew Huberman:
安德鲁·休伯曼：
If you're teaching, keep in mind that you want to keep the students reaching for higher and higher levels of proficiency in whatever that is that you're teaching and that 15% of the time they should be failing.
如果您正在教学，请记住，您希望让学生在您所教学的任何内容上达到越来越高的熟练程度，并且 15% 的时间他们应该会失败。
If it gets to 20%, that's probably okay.
如果能达到20%的话，应该就没什么问题了。
If they start failing about half the time, then probably what they're trying to learn is too difficult for them at that point.
如果他们有一半的时间都失败了，那么可能他们当时想要学习的东西对他们来说太难了。
Now, of course, this is going to be controlled by all sorts of external factors like whether or not they slept well the night before, whether or not you slept well the night before and you're being clear in your instructions to them, et cetera.
当然，这将受到各种外部因素的控制，例如他们前一天晚上是否睡得好，您前一天晚上是否睡得好以及您对他们的指示是否明确，等等。
But I think the 15% rule, as we may call it, is a good metric to aim for, and it can serve both students and teachers.
但我认为 15% 规则（我们可以称之为）是一个很好的目标指标，它可以为学生和教师服务。
In other words, it can serve both those teaching and those that are learning.
换句话说，它既可以为教学者服务，也可以为正在学习的人服务。
Andrew Huberman:
安德鲁·休伯曼：
Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。
It is however, part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public.
然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。
In keeping with that theme, I'd like to thank the sponsors of today's podcast.
为了与这个主题保持一致，我要感谢今天播客的赞助商。
Let's talk about the science and in particular, the biology and neuroscience of setting and achieving goals.
让我们谈谈科学，特别是设定和实现目标的生物学和神经科学。
Setting and achieving goals is not a uniquely human endeavor.
设定和实现目标并不是人类独有的努力。
Other animals set and attempt to achieve goals.
其他动物设定并尝试实现目标。
A honeybee attempts to collect honey and bring it back to the hive.
蜜蜂试图采集蜂蜜并将其带回蜂巢。
A herbivore will go out and forage for plants and will also have a need to reproduce at some point in its life.
食草动物会出去寻找植物，并且在其生命的某个阶段也需要繁殖。
It'll need to find a mate and maybe even raise the young, depending on what species that is.
它需要寻找配偶，甚至可能抚养幼崽，这取决于它是什么物种。
Andrew Huberman:
安德鲁·休伯曼：
Predators will have to hunt and kill and eat their food, and they have to avoid getting injured in that process.
掠食者必须捕猎、杀死并吃掉它们的食物，并且在这个过程中它们必须避免受伤。
They also have to raise young, et cetera.
他们还必须抚养年轻人等等。
So humans are among the other animals, or we could say the animals are among us in the need to set goals and to make efforts to achieve those goals.
因此，人类和其他动物一样，或者我们可以说动物和我们一样，需要设定目标并努力实现这些目标。
Now, why do I emphasize this commonality of process?
现在，为什么我要强调流程的这种共性呢？
The reason I emphasize this commonality of process is that it turns out that there is one basic system by which all animals, including humans, set and attempt to achieve goals.
我之所以强调这种过程的共性，是因为事实证明，包括人类在内的所有动物都通过一个基本系统来设定并试图实现目标。
Now, humans are unique in our ability to orient our mind toward immediate goals, moderately termed goals, meaning things that might exist on the scale of a week or a month or even a year, and very long-term goals, like a lifetime goal or a goal that lasts a decade or it takes a decade to achieve.
现在，人类具有独特的能力，能够将我们的思想导向眼前的目标，适度的目标，意味着可能存在一周、一个月甚至一年的目标，以及非常长期的目标，比如一生的目标或持续十年或需要十年才能实现的目标。
Andrew Huberman:
安德鲁·休伯曼：
That's what makes us unique.
这就是我们的独特之处。
And of course, we don't have access to the mindset or the thinking or the emotions of other animals, but what we do know is that common neural circuits, meaning brain areas that are present in animal species and in humans, are responsible for orienting our thinking and our action toward particular goals.
当然，我们无法了解其他动物的心态、思维或情感，但我们所知道的是，常见的神经回路，即存在于动物物种和人类中的大脑区域，负责将我们的思维和行动导向特定目标。
Another thing that's really unique about the human brain is that we are able to have multiple goals interacting at once.
人脑的另一个真正独特之处是我们能够同时让多个目标相互作用。
For instance, we probably all have fitness goals, goals in relationships of different kinds, friendships and romantic partnerships, as well as maybe scholastic goals.
例如，我们可能都有健身目标、不同类型的关系、友谊和浪漫伙伴关系的目标，也许还有学业目标。
Maybe you're in school, you're pursuing some kind of learning outside of the school environment, and/or you have business goals or financial goals.
也许您在学校，您正在学校环境之外追求某种学习，和/或您有商业目标或财务目标。
We are able to have multiple goals at once, and other animals do this, but humans are unique in the ability to juggle a lot of goals.
我们能够同时拥有多个目标，其他动物也能做到这一点，但人类在兼顾多个目标的能力方面是独一无二的。
Andrew Huberman:
安德鲁·休伯曼：
And actually one of the major challenges in pursuing goals is that goal pursuit often interacts, meaning if you can spend 100% of your time chasing one particular goal, that might be very effective for that goal.
实际上，追求目标的主要挑战之一是目标追求常常是相互作用的，这意味着如果你能花 100% 的时间去追求一个特定的目标，那么这可能会对该目标非常有效。
But then we tend to fall back on some of our other goals.
但随后我们往往会转向其他一些目标。
You can imagine how this plays out.
你可以想象这会如何发展。
If you're working very, very hard, you're solely focused on business, often your health will suffer.
如果你工作非常非常努力，你只专注于生意，你的健康通常会受到影响。
If you're solely focused on your health, often other things will suffer.
如果你只关注自己的健康，其他事情往往会受到影响。
We have to juggle both our goal setting and our goal pursuits.
我们必须兼顾目标设定和目标追求。
And today we're going to talk about a number of different ways to work with what could very well be called these interleaving goals, by focusing on a common practice or common set of mechanisms that are present in all aspects of goal seeking.
今天我们将讨论一些不同的方法来处理这些交叉目标，重点关注存在于目标寻求的各个方面的通用实践或通用机制。
What is that process?
那个过程是什么？
Well, it turns out it's a neural circuit.
嗯，事实证明这是一个神经回路。
Andrew Huberman:
安德鲁·休伯曼：
A neural circuit is simply a collection of brain areas that when active in a particular sequence give rise to a particular behavior or perception.
神经回路只是大脑区域的集合，当这些区域以特定序列活跃时，会产生特定的行为或感知。
For instance, when you feel happy, it's not because you have a brain area that's the happy brain area that is electrically active.
例如，当你感到快乐时，并不是因为你的大脑区域是电活跃的快乐大脑区域。
Rather, it's going to involve numerous brain areas being active in concert and to different degrees.
相反，它将涉及多个大脑区域在不同程度上协同活跃。
In the same way that the keys on a piano, together played in the appropriate sequence, represent a particular song.
就像钢琴上的琴键以适当的顺序一起弹奏一样，可以代表一首特定的歌曲。
You would never say that one key on the piano represents that song, but that key is necessary.
你永远不会说钢琴上的一个键代表那首歌，但那个键是必要的。
Similarly, in the brain, we can say that a brain area might be necessary, but not sufficient to give us a particular experience or generate a particular behavior.
同样，在大脑中，我们可以说大脑区域可能是必要的，但不足以给我们特定的体验或产生特定的行为。
When we think about goal seeking and the pursuit of goals of any kind in the brain, it doesn't matter what the goal is, it involves a common set of neural circuits.
当我们思考目标寻求和大脑中对任何类型目标的追求时，目标是什么并不重要，它涉及一组共同的神经回路。
Andrew Huberman:
安德鲁·休伯曼：
The neural circuit that I'd like to orient us toward today, and we will return to it a few times, involves learning a couple of names, but you don't have to worry so much about memorizing these.
今天我想引导我们走向的神经回路，我们将多次回顾它，涉及学习几个名字，但你不必太担心记住这些名字。
Just more important is to understand the logic of how it's put together.
更重要的是理解它们组合的逻辑。
And I will explain that and make it very clear.
我将对此进行解释并说得非常清楚。
If you want to learn the names, that's great.
如果你想学习这些名字，那就太好了。
One of the brain areas is the so-called amygdala.
大脑区域之一是所谓的杏仁核。
The amygdala is most often associated with fear.
杏仁核最常与恐惧联系在一起。
You might say, "Wow, how is that involved in goal-directed behavior?" Well, a lot of our goal-directed behavior is to avoid punishments, including things like embarrassment or financial ruin, or things of that sort.
你可能会说，“哇，这怎么涉及到目标导向的行为呢？”嗯，我们的很多目标导向行为都是为了避免惩罚，包括尴尬或经济破产之类的事情。
The amygdala and some sense of anxiety or fear is actually built in to the circuits that generate goal seeking and our motivation to pursue goals.
杏仁核和某种焦虑或恐惧感实际上内置于产生目标寻求和我们追求目标的动力的回路中。
Andrew Huberman:
安德鲁·休伯曼：
The other areas are the so-called ventral striatum.
其他区域是所谓的腹侧纹状体。
The striatum is part of what's called the basal ganglia.
纹状体是基底神经节的一部分。
The basal ganglia is a neural circuit that can very simply be described as a neural circuit that helps us generate Go, meaning the initiation of action, and No-Go, the prevention of action-type scenarios.
基底神经节是一个神经回路，可以非常简单地描述为帮助我们生成“Go”（意味着开始行动）和“No-Go”（阻止行动类型场景）的神经回路。
Let me make that even simpler.
让我把它变得更简单。
The ventral striatum is part of this thing called the basal ganglia.
腹侧纹状体是基底神经节的一部分。
The basal ganglia has sort of two circuits within it.
基底神经节内部有两个回路。
One circuit is involved in getting us to do things like, "I'm going to get up tomorrow, and I'm going to run five miles first thing in the morning." I don't know if I'm actually going to do that, but I'm just using that as an example.
一个循环涉及让我们做这样的事情，“我明天起床，我早上第一件事就是跑五英里。”我不知道我是否真的会这样做，但我只是以此为例。
Another circuit within the basal ganglia is a No-Go circuit.
基底神经节内的另一个回路是“No-Go”回路。
It's the one that says, "No, I'm not going to go for the second cookie or the third cookie.
那个人说：“不，我不会去吃第二块或第三块饼干。
I'm not going to eat that."
我不会吃那个。”
Andrew Huberman:
安德鲁·休伯曼：
Then the Go circuit would be the one that's responsible for instead eating something else.
那么围棋电路将负责吃其他东西。
We have Go and No-Go circuits within the basal ganglia.
基底神经节内有 Go 和 No-Go 回路。
We've got amygdala, so you think of as kind of fear and anxiety and avoidance.
我们有杏仁核，所以你会想到恐惧、焦虑和回避。
We've got the basal ganglia, which are for initiating action and preventing action.
我们有基底神经节，负责发起行动和阻止行动。
Then there is the so-called cortex.
然后是所谓的皮质。
The cortex is the outer shell of the brain, and there are two subregions of the cortex that are involved in goal-directed behavior.
皮质是大脑的外壳，皮质有两个子区域参与目标导向行为。
One is the lateral prefrontal cortex.
一是外侧前额叶皮层。
Prefrontal cortex is involved in so-called executive function, things like planning, thinking about things under different time scales.
前额叶皮层参与所谓的执行功能，例如计划、在不同时间尺度下思考事物。
Not just what we want in the immediate term, but what we might want tomorrow or the next day, and how our actions currently are going to relate to the future.
不仅仅是我们近期想要什么，还有我们明天或后天可能想要什么，以及我们当前的行动将如何与未来联系起来。
Andrew Huberman:
安德鲁·休伯曼：
And the so-called orbital frontal cortex.
还有所谓的眶额皮质。
Orbital frontal cortex has a large number of functions, but one of the key functions of the orbital frontal cortex, it's involved in meshing some emotionality with our current state of progress and comparing that emotionality to where it might be when we are closer to a goal.
眶额皮质有很多功能，但眶额皮质的关键功能之一是，它涉及将一些情绪与我们当前的进展状态相结合，并将这种情绪与我们更接近目标时的情绪进行比较。
There are basically four areas.
基本上有四个领域。
One involved in anxiety, one involved in emotion, one involved in planning, and another involved in this Go, No-Go action.
一个涉及焦虑，一个涉及情感，一个涉及计划，另一个涉及这种“走”、“不走”的行动。
That's a bunch of detail, but if I wanted to make it really simple for everyone, I would say there are four areas.
这是一堆细节，但如果我想让每个人都变得简单，我会说有四个区域。
One is an area associated with anxiety and fear.
一是与焦虑和恐惧相关的区域。
It's the amygdala.
这是杏仁核。
The second is involved in action and inaction.
二是涉及有为与无为。
Remember, Go and No-Go.
记住，走和不走。
That's the basal ganglia.
那是基底神经节。
The other one is involved in planning and thinking across different time scales.
另一种是涉及不同时间尺度的规划和思考。
That's lateral prefrontal cortex.
那是外侧前额叶皮层。
Then the fourth one is involved in emotionality, where we sit emotionally at present compared to where we think we will be emotionally when we reach some particular goal.
第四个涉及情感，即我们当前的情感状态与我们认为达到某个特定目标时的情感状态相比。
And that's the orbital frontal cortex.
那就是眶额皮质。
Okay?
好的？
Andrew Huberman:
安德鲁·休伯曼：
Again, you don't need to know all those names; you don't need to know all the details.
再说一遍，您不需要知道所有这些名称；您只需知道这些名称即可。您不需要了解所有细节。
Just understand that those different elements are involved in the decision-making processes that lead us toward particular goals and have us update our goal seeking, et cetera.
只需要明白，这些不同的元素都参与了决策过程，引导我们实现特定的目标，并让我们更新我们的目标寻求，等等。
One key thing is it doesn't matter what the goal is, the same circuits are involved.
关键的一点是，无论目标是什么，都涉及相同的电路。
Whether or not you're trying to build a company that's a billion dollar company that's going to go public, or you're thinking about planning a crafts day at home with the kids or for yourself, or you're thinking about what movie to go see, goals, goal seeking and assessing progress towards goals all involve the exact same neural circuits.
无论你是否正在尝试建立一家即将上市的价值十亿美元的公司，或者你正在考虑在家里与孩子或为自己计划一个手工日，或者你正在考虑去看什么电影，目标、目标寻求和评估实现目标的进展都涉及完全相同的神经回路。
It's really remarkable.
这真的很了不起。
It's also very convenient for our discussion today.
对于我们今天的讨论也非常方便。
Andrew Huberman:
安德鲁·休伯曼：
What's going on in these circuits can basically be boiled down to two particular things.
这些电路中发生的事情基本上可以归结为两个特定的事情。
The first is value information, trying to understand whether or not something is really worth pursuing or not.
第一个是价值信息，试图了解某件事是否真的值得追求。
Okay?
好的？
Placing a value on a particular goal.
为特定目标赋予价值。
The other component of this neural circuit is associated with action, which actions to take and which actions not to take given the value of a particular goal in a given moment's time.
该神经回路的另一个组成部分与行动相关，根据给定时刻内特定目标的价值，要采取哪些行动以及不采取哪些行动。
I want to say that again.
我想再说一遍。
The other component of the circuit is involved in action.
电路的另一个组件参与动作。
Whether or not you should act or should not act based on your assessment of the value of a goal at a particular moment in time.
您是否应该采取行动取决于您对特定时刻目标价值的评估。
You're going to hear me say over and over again in this episode, the value information about a goal is so key.
在这一集中你会听到我一遍又一遍地说，关于目标的价值信息是如此关键。
Here's why.
原因如下。
There is basically one neurotransmitter or rather neuromodulator system that governs our goal setting, goal assessment and goal pursuit.
基本上有一种神经递质或者更确切地说是神经调节系统来控制我们的目标设定、目标评估和目标追求。
And that is the neuromodulator dopamine.
这就是神经调节剂多巴胺。
Andrew Huberman:
安德鲁·休伯曼：
Dopamine is the common currency by which we assess our progress toward particular things of particular value.
多巴胺是一种通用货币，我们通过它来评估我们在特定价值的特定事物上的进展。
In fact, dopamine is the way that we assess value of our pursuits.
事实上，多巴胺是我们评估我们追求的价值的方式。
As we take a moment and we shift our attention to the psychology of goal setting, the things that you've probably heard a bit more about, about what sorts of goals are good and how to set goals and how to categorize goals, I want you to think about how dopamine could possibly be involved in these different processes.
当我们花点时间将注意力转移到目标设定的心理学上时，您可能已经听说过更多关于什么类型的目标是好的以及如何设定目标以及如何对目标进行分类的事情，我希望您思考多巴胺如何参与这些不同的过程。
The reason I want you to do this is that all of the psychology of goal setting and goal pursuit is wonderful because it places things into different categories.
我希望你这样做的原因是，目标设定和目标追求的所有心理学都是美妙的，因为它将事物分为不同的类别。
It allows us to parse our thinking and organize our thinking.
它使我们能够解析我们的思维并组织我们的思维。
But what's not often seen — in fact I'm not aware of any literature out there, scientific or literature in the popular press or in popular books — is an understanding of how the underlying neurobiology can be layered on top of the psychology of goal setting to allow us to set and pursue our goals more effectively.
但不常见的是——事实上，我不知道有任何文献，无论是科学文献还是大众媒体或流行书籍中的文献——是对如何将基础神经生物学置于目标设定心理学之上的理解，以使我们能够更有效地设定和追求我们的目标。
Andrew Huberman:
安德鲁·休伯曼：
And that's what we're going to do today.
这就是我们今天要做的。
We are eventually going to arrive at a set of four practices that when performed on a regular basis, will allow you to assess what is the value of this next particular action step?
我们最终将得出一组四项实践，定期执行这些实践将使您能够评估下一个特定行动步骤的价值是什么？
How worthwhile is it to do behavior A versus behavior B in order to achieve a particular goal?
为了实现特定目标，行为 A 与行为 B 的价值如何？
If any of this is vague now, I'm going to make it all very clear for you.
如果现在有任何内容含糊不清，我将为您解释得非常清楚。
You're going to come away with some very specific lists of takeaways that you can put down on paper, if you like, and that you can use to set goals, assess goals, and execute goals more effectively using the neuroscience of the circuits I just described and an understanding of the neuromodulator dopamine.
你将会得到一些非常具体的要点清单，如果你愿意的话，你可以把它们写在纸上，并且可以利用我刚才描述的回路的神经科学和对神经调节剂多巴胺的理解来设定目标、评估目标和更有效地执行目标。
Let's take a look at the psychology of goal setting and goal pursuit.
我们来看看目标设定和目标追求的心理学。
This is an enormous literature, meaning there are tens of thousands, if not hundreds of thousands of scientific papers about the topic of goal setting and goal pursuit.
这是一篇巨大的文献，意味着有数万甚至数十万篇关于目标设定和目标追求主题的科学论文。
Andrew Huberman:
安德鲁·休伯曼：
There's also a lot of information on the internet about goal pursuit.
互联网上也有很多关于目标追求的信息。
And in looking over this information, one comes to appreciate pretty quickly that acronyms are a big thing.
在查看这些信息时，人们很快就会认识到首字母缩略词是一件大事。
Acronyms seem to dominate the area of goal setting, especially as it relates to things in the business sector, but also in the relationship sector.
首字母缩略词似乎在目标设定领域占主导地位，特别是当它与商业领域以及关系领域的事物相关时。
Now, acronyms are wonderful.
现在，缩写词很棒。
They allow us to organize our thinking into lists, and conceptually they can be very useful.
它们使我们能够将我们的想法组织成列表，从概念上讲它们非常有用。
But as I moved through this literature, I started to see some redundant themes.
但当我浏览这些文献时，我开始看到一些多余的主题。
What I've attempted to do is distill out the redundant themes that regardless of the person teaching or the scientific laboratory that happened to come up with these acronyms, that they boil down to some common features.
我试图做的是提炼出多余的主题，无论教学人员或科学实验室碰巧提出了这些首字母缩略词，它们都归结为一些共同特征。
Let's talk about that literature, and I think we'll come away with an understanding of some basic elements that are common to all goals.
让我们讨论一下这些文献，我想我们将会了解所有目标所共有的一些基本要素。
Andrew Huberman:
安德鲁·休伯曼：
Now, the modern science or the modern psychological science of trying to understand goal setting and pursuit actually dates back to the 1930s, and we have to be sure that members of our species were focused on goal setting and goal pursuit long before this scientific literature emerged.
现在，试图理解目标设定和追求的现代科学或现代心理科学实际上可以追溯到 20 世纪 30 年代，我们必须确保我们物种的成员早在这些科学文献出现之前就专注于目标设定和目标追求。
It just stands to reason that since the human brain hasn't evolved that much, we don't think, in the last 10,000 years, that people would be thinking about these things.
按理说，由于人类大脑还没有进化那么多，我们认为在过去的一万年里，人们不会思考这些事情。
They just didn't get them down into papers that we could evaluate on PubMed, and so forth.
他们只是没有将它们写成我们可以在 PubMed 上评估的论文，等等。
But now we can, so we can look at those papers, and what you find is that acronyms abound in the psychology literature about goal setting and goal pursuit.
但现在我们可以了，所以我们可以看看这些论文，你会发现心理学文献中关于目标设定和目标追求的缩写词比比皆是。
For instance, you'll hear about the work of Locke and Small, for instance; these are the last names of various researchers, the so-called ABC method, that a goal should be achievable, it should be believable, and that the person be committed.
例如，您会听说洛克和斯莫尔的工作；这些是各种研究人员的姓氏，即所谓的 ABC 方法，即目标应该是可实现的，应该是可信的，并且该人必须做出承诺。
Andrew Huberman:
安德鲁·休伯曼：
It's sort of obvious once you hear it, but the ABC method.
一旦你听到它，就很明显了，但是 ABC 方法。
Then people came along and expanded on that.
然后人们出现并对此进行了扩展。
They talk about the so-called SMART method, SMART being another acronym, that it be specific, that the goal will be measurable, that the goal be attainable, that the goal be realistic, and that it be time bound, meaning that you set a certain period of time in which a given goal should be performed.
他们谈论所谓的SMART方法，SMART是另一个缩写词，它是具体的，目标是可测量的，目标是可实现的，目标是现实的，并且是有时间限制的，意味着你设定了一个特定的时间段来执行给定的目标。
And then people would come along and modify these.
然后人们就会过来修改这些。
This is the way that psychology research is done.
这就是心理学研究的方式。
I'm not laughing at it, I'm just chuckling because it seems like the acronyms get longer and longer and longer.
我不是在笑，我只是笑，因为缩写词似乎变得越来越长。
They developed the SMARTER approach, adding an E-R to the acronym SMART.
他们开发了 SMARTER 方法，在缩写 SMART 中添加了 E-R。
S-M-A-R-T-E-R.
S-M-A-R-T-E-R。
They added ethical and rewarding, which fortunately are good things, I believe, ethical and rewarding.
他们增加了道德和回报，幸运的是，我相信这是好事，道德和回报。
What does all this mean?
这一切意味着什么？
Andrew Huberman:
安德鲁·休伯曼：
Well, what it means is that any kind of goal pursuit, any kind of goal setting really has to involve a number of different states and neural circuits in the brain and body.
嗯，这意味着任何一种目标追求、任何一种目标设定都必须涉及大脑和身体中的许多不同状态和神经回路。
At least that's how I view this literature.
至少我是这样看待这些文学的。
Why would I do that?
我为什么要这么做？
Well, let's think about the very modern version of the kind of acronyms that I talked about a moment ago, dating back to the 1930s and extending into the 1990s.
好吧，让我们考虑一下我刚才谈到的那种缩略词的非常现代的版本，可以追溯到 20 世纪 30 年代，一直延伸到 1990 年代。
You can find beautiful talks online from people who have worked with some of the biggest companies and greatest high performers out there to achieve incredible things.
您可以在网上找到与一些最大的公司和最优秀的高绩效人员合作并取得令人难以置信的成就的人的精彩演讲。
They will talk about generating a sort of objective mindset for goal setting.
他们将讨论如何为目标设定产生一种客观的心态。
They'll talk about goals needing to be significant.
他们会谈论目标必须是重要的。
That it has to be a big goal, that it has to be concrete.
它必须是一个大目标，必须是具体的。
You have to be able to describe what the goal is.
您必须能够描述目标是什么。
Andrew Huberman:
安德鲁·休伯曼：
It has to be action oriented.
它必须以行动为导向。
It has to be inspirational.
它必须是鼓舞人心的。
It has to be time bound.
它必须有时间限制。
You have to have reasonable, realistic, verifiable measures.
你必须有合理、现实、可验证的措施。
You have to constantly up the ante.
你必须不断提高赌注。
If it's starting to sound repetitive, it's because it is repetitive.
如果它开始听起来重复，那是因为它是重复的。
There are basically only three or four elements to goal setting and goal pursuit.
目标设定和目标追求基本上只有三四个要素。
Basically, an individual or set of individuals has to identify a specific thing that they're going to attain.
基本上，一个人或一群人必须确定他们将要实现的具体目标。
In some communities, they talk about knowing what right looks like, meaning being able to define a very specific goal.
在一些社区中，他们谈论知道什么是权利，这意味着能够定义一个非常具体的目标。
You can't just say, "I want to be a champion athlete." You have to say, "What sport?" And you have to understand what the path to that is.
你不能只是说：“我想成为一名冠军运动员。”你必须说：“什么运动？”你必须明白实现这一目标的途径是什么。
Any big goal, of course, is broken up into a series of smaller goals.
当然，任何大目标都会分解为一系列较小的目标。
But the whole thing starts with thinking about the end in mind.
但整件事都是从思考结局开始的。
Andrew Huberman:
安德鲁·休伯曼：
And in a few minutes, we will talk about whether or not visualization of the end in mind is actually beneficial or detrimental to achieving goals.
几分钟后，我们将讨论头脑中的目标可视化对于实现目标实际上是否有益或有害。
There's actually great neuroscience and psychology data on that now.
现在实际上有关于这方面的大量神经科学和心理学数据。
I mentioned all these acronyms, not as an attempt to disparage them.
我提到所有这些缩写词，并不是为了贬低它们。
I think they're wonderful.
我认为他们很棒。
And I mention all that psychology literature, not in an attempt to disparage it, but rather to just say that goal setting is the first step, assessment of whether or not one is making progress towards those goals is a second but necessary step.
我提到所有这些心理学文献，并不是为了贬低它，而是只是说，目标设定是第一步，评估一个人是否在实现这些目标方面取得进展是第二步，但也是必要的一步。
Then there's the business of goal execution.
然后是目标执行的事情。
And that brings us back to the neural circuit components.
这让我们回到了神经回路组件。
Remember this neural circuit involving those four things earlier, the amygdala, striatum, orbital frontal cortex, and the prefrontal cortex, they work together to divide the whole process, as I mentioned before, into two general categories.
记住这个神经回路涉及之前的四个部分，即杏仁核、纹状体、眶额皮质和前额皮质，它们共同作用将整个过程划分为两个大类，正如我之前提到的。
Andrew Huberman:
安德鲁·休伯曼：
The first is assessing value, knowing whether or not where one is at one given moment relates to some external thing.
第一个是评估价值，了解一个人在某一特定时刻所处的位置是否与某些外部事物有关。
Are things going well or are things going poorly?
事情进展顺利还是进展不顺利？
And knowing how to gauge that accurately.
并且知道如何准确地衡量这一点。
Then action steps.
然后是行动步骤。
Gos and No-Gos.
可行和不可行。
Do more of this, do less of that, do this, don't do that, et cetera.
多做这个，少做那个，做这个，不做那个，等等。
Now we are going to shift back to the neuroscience, and we're going to talk about the practical applications of the information I just described because I've given you a lot of academic information.
现在我们要回到神经科学，我们要讨论我刚才描述的信息的实际应用，因为我已经给了你们很多学术信息。
And as we do this, I'd like you to keep in mind, what are some things that you've either accomplished or that you'd like to accomplish going forward?
当我们这样做时，我希望您记住，您已经完成了哪些事情或您希望继续完成哪些事情？
Because as we do this, we can build toward a set of protocols that at the end, you'll be able to very quickly plug in your particular goals and a route to those particular goals that's grounded in the science and that I think are going to be very effective in allowing you to reach those goals more quickly and with indeed less effort.
因为当我们这样做时，我们可以构建一套协议，最终，您将能够非常快速地插入您的特定目标以及基于科学的实现这些特定目标的路线，我认为这将非常有效地让您更快地实现这些目标，而且确实更省力。
Andrew Huberman:
安德鲁·休伯曼：
In fact, let's start with a tool now because as we move through all this information, I want to make sure that people are coming away with some practical things that they can implement, and indeed some things that you can even do during the course of listening to or watching this podcast.
事实上，让我们现在从一个工具开始，因为当我们浏览所有这些信息时，我想确保人们能够得到一些他们可以实现的实用的东西，甚至是一些你甚至可以在收听或观看这个播客的过程中做的事情。
The first thing to do is to understand the difference between peripersonal space and extrapersonal space.
首先要做的是了解个人周围空间和个人外空间之间的区别。
Peripersonal space is all the space, literally, that's within, inside, your body, the surface of your skin and in your immediate environment.
从字面上看，个人周围空间是指您身体内部、皮肤表面以及您周围环境中的所有空间。
Peripersonal space is a key concept in neuroscience because you have particular neural circuits and particular chemicals that are geared toward what are called consummatory behaviors, meaning using things and consuming things and enjoying things that are in your immediate peripersonal space.
周边空间是神经科学中的一个关键概念，因为你有特定的神经回路和特定的化学物质，这些化学物质适合所谓的“完美行为”，即使用、消费和享受位于你直接的周边空间中的东西。
Let me give you an example of this for myself just to make it concrete.
让我给你举一个我自己的例子，只是为了让它具体化。
You can imagine similar examples for yourself right now.
您现在就可以为自己想象类似的例子。
Andrew Huberman:
安德鲁·休伯曼：
Within my current peripersonal space is my interoception, my understanding or perception of my internal body.
在我当前的个人空间内是我的内感受，我对我的内部身体的理解或感知。
So how quickly I'm breathing, my heart rate, the feelings on the surface of my skin, et cetera.
我的呼吸速度、心率、皮肤表面的感觉等等。
But also within the confines of my peripersonal space is this coffee mug, that if you're listening to this, you can't see this, but I'm lifting up a coffee mug.
但在我的个人空间范围内还有这个咖啡杯，如果你正在听这个，你就看不到这个，但我正在举起一个咖啡杯。
I'm going to take a sip of coffee.
我要去喝一口咖啡。
It's a consummatory behavior.
这是一种圆满的行为。
I have the coffee.
我有咖啡。
I don't have to do much or motivate much to get it.
我不需要做太多或激励太多就能得到它。
I have other things here, pens and computer, et cetera.
我这里还有其他东西，笔和电脑等等。
Okay, so things in your peripersonal space and consuming those things is generally governed by a set of neurochemicals that center around the neuromodulator serotonin, and there are a few others as well.
好吧，你的个人空间中的事物以及消费这些事物通常是由一组以神经调节剂血清素为中心的神经化学物质控制的，还有其他一些化学物质。
Things like oxytocin, but mainly serotonin.
像催产素之类的东西，但主要是血清素。
Andrew Huberman:
安德鲁·休伯曼：
Contrast that with the so-called extrapersonal space.
将此与所谓的个人空间进行对比。
Extrapersonal space is everything beyond the confines of my reach.
超个人空间是指超出我能力范围的一切。
It would be something in the next room, it would be something down the street.
可能是隔壁房间里的某个东西，也可能是街上的某个东西。
It would be something at some other location in space and time.
它可能是在空间和时间的其他位置的东西。
The neuromodulators and neurochemicals that are associated with any kind of thinking about anything in the extra personal space are distinct from the neurochemicals and neuromodulators that are involved in thinking about or making actions towards the peripersonal space.
与对额外个人空间中的任何事物的任何思考相关的神经调节剂和神经化学物质与涉及对个人空间的思考或采取行动的神经化学物质和神经调节剂是不同的。
And the molecule that's most associated with thinking about or orienting toward the extrapersonal space, again, things beyond the confines of my skin or your skin, is dopamine.
与思考或指向个人之外的空间（超出我或你的皮肤范围的事物）最相关的分子是多巴胺。
Andrew Huberman:
安德鲁·休伯曼：
And this is a vitally important concept to understand when you're setting goals and seeking goals.
这是当你设定目标和寻求目标时需要理解的一个极其重要的概念。
If we are to be good at goal seeking, if we are to be good at setting goals and assessing goals, if we are to achieve our goals, we have to be able to toggle back and forth between a clear understanding of our peripersonal space, what we have and how we feel in the immediate present, and our ability to understand what's out there in the extrapersonal space and our ability to move into that extrapersonal space.
如果我们要善于寻求目标，如果我们要善于设定目标和评估目标，如果我们要实现我们的目标，我们就必须能够在以下两个方面来回切换：清楚地了解我们的个人空间、我们拥有的东西以及我们当前的感受，以及我们理解外部空间中存在什么的能力以及我们进入外部空间的能力。
And a simple way to conceive of all this is that we evaluate our progress in the peripersonal space.
理解这一切的一个简单方法是我们评估我们在个人空间中的进展。
We evaluate how we feel about some pursuit, even if we haven't initiated that pursuit yet.
我们评估我们对某些追求的感受，即使我们还没有开始这种追求。
Andrew Huberman:
安德鲁·休伯曼：
How we feel about a particular goal is truly a feeling that we experience in the here and now, even though the goal is in the future, if we are going to evaluate whether or not we made progress today or yesterday or not, that's an evaluation of how we feel in the immediate peripersonal space.
我们对某个特定目标的感受确实是我们此时此地所经历的感受，即使目标是未来的，如果我们要评估我们今天或昨天是否取得了进展，那就是对我们在直接的个人空间中的感受的评估。
However, moving toward any goal involves orienting our thinking towards the extrapersonal space.
然而，实现任何目标都需要将我们的思维转向个人之外的空间。
And as we go through today's episode, I'm going to teach you a technique, or rather a neuroscience-based tool, that will allow you to continually transition back and forth between the peripersonal space and the extrapersonal space in a way that will allow you to update and evaluate and better execute your goal seeking.
当我们观看今天的节目时，我将教你一种技术，或者更确切地说是一种基于神经科学的工具，它将使你能够不断地在个人空间和个人空间之间来回转换，从而使你能够更新和评估并更好地执行你的目标寻求。
The whole principle behind this is that human beings, like other animals, have to make evaluations about whether or not they are on the right track.
这背后的整个原理是，人类和其他动物一样，必须评估自己是否走在正确的轨道上。
Andrew Huberman:
安德鲁·休伯曼：
...
...
have to make evaluations about whether or not they are on the right track.
必须评估自己是否走在正确的道路上。
However, the important thing to understand is that humans, in particular, can do this over different time scales.
然而，需要理解的重要一点是，人类尤其可以在不同的时间尺度上做到这一点。
We don't just pursue food because we are hungry; we pursue food for a particular meal that we might be having with people tomorrow.
我们不仅仅因为饥饿而追求食物；我们也因为饥饿而追求食物。我们为明天可能与人们共进的某一顿饭寻找食物。
We can modulate the timescale in a way that other animals don't.
我们可以以其他动物无法做到的方式调节时间尺度。
That's how we adjust our goal seeking to different timescales.
这就是我们如何根据不同的时间尺度调整我们的目标寻求。
Andrew Huberman:
安德鲁·休伯曼：
And in addition to that, humans are exquisitely good at biasing our behavior toward particular goals over very long periods of time.
除此之外，人类非常善于在很长一段时间内将我们的行为偏向于特定的目标。
But there are a lot of mistakes out there, in fact things that are outright wrong in the literature, in particular in the internet, and then the kind of wellness and fitness and cognitive fitness space, that send people down the wrong path.
但那里存在很多错误，事实上，文献中的事情是完全错误的，特别是在互联网上，然后是那种健康、健身和认知健身空间，它们让人们走上了错误的道路。
Andrew Huberman:
安德鲁·休伯曼：
And those things, we will talk about in a few minutes, but things like visualization, that visualization and visualization of this big goal is the best way to achieve your goals.
这些事情，我们将在几分钟后讨论，但是像可视化这样的事情，这个大目标的可视化和可视化是实现你的目标的最佳方式。
In fact, that's not the case.
事实上，事实并非如此。
There's a much better approach to doing all this.
有一种更好的方法来完成这一切。
Andrew Huberman:
安德鲁·休伯曼：
So, now I'd like to shift gears towards talking about a few of the things that most people get badly wrong in setting and assessing and executing goals.
所以，现在我想谈谈大多数人在设定、评估和执行目标时犯的严重错误的一些事情。
This is based on peer-reviewed research, so I think it's very solid.
这是基于同行评审的研究，所以我认为它非常可靠。
I know it is very solid, and it runs counter to what many of us have been taught.
我知道它非常可靠，而且它与我们许多人所接受的教育背道而驰。
Andrew Huberman:
安德鲁·休伯曼：
Let's start with a simple one.
让我们从一个简单的开始。
We've all heard that multitasking is bad.
我们都听说多任务处理不好。
Okay?
好的？
We hear multitasking is bad.
我们听说多任务处理很糟糕。
It doesn't allow for focus.
它不允许集中注意力。
If you want to achieve anything, you want to accomplish anything, you should not multitask.
如果你想取得任何成就，你想完成任何事情，你不应该同时处理多项任务。
Well, it turns out that's wrong.
好吧，事实证明这是错误的。
Turns out that there is a role for multitasking, but the multitasking has to be placed at a particular time within your goal-seeking behavior in order to be effective.
事实证明，多任务处理是有作用的，但多任务处理必须放在你追求目标的行为中的特定时间才能有效。
Andrew Huberman:
安德鲁·休伯曼：
Really nice studies done at Carnegie Mellon University, in the Dabbish lab, evaluated how long people are able to focus in different environments, how long they were able to stay concentrated on their work.
卡内基梅隆大学 Dabbish 实验室进行了非常好的研究，评估了人们在不同环境中能够集中注意力的时间，以及他们能够专注于工作的时间。
And it turns out that number is exceedingly low.
事实证明这个数字非常低。
Turns out that most people, whether or not they're doing computer work, or whether or not they're doing writing, or accounting work, or anything of that sort, can hold their attention for about three minutes at a time before they shift their attention off.
事实证明，大多数人，无论他们是否从事计算机工作，或者是否从事写作、会计工作或任何类似的工作，在转移注意力之前一次可以保持注意力大约三分钟。
That's ridiculously low when you first hear it, but that probably reflects a basic state of brain function that hearkens back to a time when we were hunter-gatherers.
当你第一次听到这个词时，这个数字低得离谱，但这可能反映了大脑功能的基本状态，可以追溯到我们作为狩猎采集者的时代。
Andrew Huberman:
安德鲁·休伯曼：
I doubt that we were maintaining focus solidly for hours and hours and hours, unless we were under some particular threat or in some particular crisis.
我怀疑我们是否能够长时间保持专注，除非我们面临某种特定的威胁或处于某种特定的危机。
Rather, you could imagine that people collected seeds and nuts and berries for about three minutes, and then probably stood up, looked around and then kept going, okay?
相反，你可以想象人们收集种子、坚果和浆果大约三分钟，然后可能站起来，环顾四周，然后继续前进，好吗？
Or that they were hunting animals or in some sort of pursuit, fishing, et cetera, and focused, focused, focused.
或者说他们在狩猎动物或进行某种追逐、钓鱼等等，并且专注、专注、专注。
Then every three minutes or so, they might have looked up and taken a look at the sky or looked around to make sure that other people were there or not there, et cetera.
然后每隔三分钟左右，他们可能会抬头看看天空或环顾四周以确保其他人在那里或不在那里，等等。
It all stands to reason that that would be the case.
按理说，情况会如此。
Again, the neural circuits haven't evolved much.
同样，神经回路还没有进化太多。
Andrew Huberman:
安德鲁·休伯曼：
Now, multitasking has been shown to have a very interesting physiological signature.
现在，多任务处理已被证明具有非常有趣的生理特征。
When we multitask, when we jump back and forth between things, there is an increase in the level of the neurotransmitter, also sometimes called the neuromodulator, but basically same thing, for sake of this discussion.
当我们执行多项任务时，当我们在事物之间来回跳跃时，神经递质的水平会增加，有时也称为神经调节剂，但出于讨论的目的，基本上是相同的东西。
There's an increase in the neurotransmitter epinephrine, which is adrenaline.
神经递质肾上腺素（即肾上腺素）增加。
And so, there are really nice studies now pointing to the fact that doing a bit of multitasking prior to jumping into some focused, goal-directed behavior, whether or not it's mental behavior or physical behavior, can actually be useful because it gets us into action.
因此，现在有一些非常好的研究表明，在进行一些专注的、目标导向的行为之前做一些多任务处理，无论是心理行为还是身体行为，实际上都是有用的，因为它让我们采取行动。
Andrew Huberman:
安德鲁·休伯曼：
So, we've all been told that multitasking is terrible, but if you, for instance, find yourself cleaning up your house and also checking your phone and doing a number of things right at the point where you should be sitting down to write or do some focused work, it probably reflects some adaptive mechanism where you use action, and somewhat varied multitasking action, in order to generate adrenaline in your system, because adrenaline just gets you into action.
所以，我们都被告知，多任务处理是很糟糕的，但是，例如，如果你发现自己在清理你的房子，还检查你的手机，并在你应该坐下来写作或做一些集中工作的时候做很多事情，它可能反映了一些适应性机制，你使用行动，以及一些不同的多任务行动，以便在你的系统中产生肾上腺素，因为肾上腺素只会让你采取行动。
Andrew Huberman:
安德鲁·休伯曼：
Now that's great, but you don't want to multitask throughout any kind of goal-seeking or goal-pursuit behavior.
这很好，但您不想在任何类型的目标寻求或目标追求行为中同时处理多项任务。
Because what's also very clear, and we're going to talk about this in exquisite depth today, is that visual focus, and in particular contracting your visual window, bringing the aperture of what you see to a very fine point, can absolutely increase your clarity of goal seeking and the likelihood that you will pursue your goals.
因为同样非常清楚的是，我们今天要深入讨论这个问题，那就是视觉焦点，特别是收缩你的视觉窗口，使你看到的光圈达到一个非常小的点，绝对可以增加你寻找目标的清晰度以及你追求目标的可能性。
Andrew Huberman:
安德鲁·休伯曼：
I've talked about this a little bit before on the podcast as a way of increasing focus for any kind of pursuit.
我之前在播客上曾谈过这一点，作为增加对任何类型追求的关注的一种方式。
I've talked about a practice whereby you can literally look at a dot or a line placed on a wall or on your computer in front of you for 30 to 60 seconds, and then moving into some dedicated work where you need to focus.
我谈到过一种做法，您可以直接注视您面前墙上或计算机上的一个点或一条线 30 到 60 秒，然后开始进行一些您需要集中注意力的专门工作。
And indeed, just looking at a narrow piece of the visual world, a small piece of the visual world, for some period of time and forcing yourself to hold that gaze on that location as best you can, can increase your level of cognitive attention and your ability to focus and stay focused.
事实上，只要在一段时间内注视视觉世界的一小部分，并强迫自己尽可能地注视该位置，就可以提高你的认知注意力水平以及集中注意力和保持专注的能力。
Andrew Huberman:
安德鲁·休伯曼：
And this is not magic; it is the consequence of the fact that most of your cognition follows your visual perception.
这不是魔法；而是魔法。这是因为您的大部分认知都遵循视觉感知。
For those of you that are low vision or no vision, meaning you're blind or you have trouble seeing, my lab does a lot of work with people who are low vision, no vision.
对于那些视力低下或失明的人，这意味着您失明或视力有困难，我的实验室针对视力低下或失明的人做了很多工作。
They tend to use their auditory system, their hearing, as a way to anchor their attention to particular things.
他们倾向于使用他们的听觉系统，他们的听力，作为将注意力集中在特定事物上的一种方式。
But most people out there can see and see pretty well, and visual focus is the way to do that.
但大多数人都能看得很清楚，而视觉聚焦就是做到这一点的方法。
Andrew Huberman:
安德鲁·休伯曼：
Now, earlier, we were talking about this notion of peripersonal space versus extrapersonal space, and I'm just going to seed a little bit of the later conversation by saying that when we focus on an external point, we are in a process of exteroception.
现在，早些时候，我们讨论了个人周围空间与个人外空间的概念，我只是想为后面的谈话做一点铺垫，说当我们关注外部点时，我们就处于外感的过程中。
It's the focus on the extrapersonal space, not the peripersonal space.
它关注的是个人之外的空间，而不是个人周围的空间。
Andrew Huberman:
安德鲁·休伯曼：
So, when we focus on something, say a line on the wall for 30 to 60 seconds or at our computer for 30 to 60 seconds, and just look at it, and then move into any kind of action, whether or not it's work action or physical action, at its very core we are engaging in this pursuit of extrapersonal space.
因此，当我们专注于某件事时，在墙上说一句话30到60秒，或者在电脑上说30到60秒，然后只是看着它，然后采取任何行动，无论是工作行动还是身体行动，其核心是我们正在从事对超个人空间的追求。
We are placing our focus outside our body, and therefore we are placing the brain into goal-pursuit mode.
我们将注意力放在身体之外，因此我们将大脑置于目标追求模式。
Andrew Huberman:
安德鲁·休伯曼：
Work at NYU, in particular in the laboratory of a phenomenal researcher in their psychology department by the name of Emily Balcetis, B-A-L-C-E-T-I-S, Emily Balcetis, has done really nice work on this.
纽约大学的工作，特别是心理学系一位杰出研究员艾米丽·巴尔塞蒂斯 (Emily Balcetis) 的实验室，在这方面做了非常出色的工作。
What they've done is they've had people focus their visual attention on a goal line of some sort, and then to engage in some sort of behavior that requires a lot of effort.
他们所做的是让人们将视觉注意力集中在某种球门线上，然后进行某种需要付出很大努力的行为。
And they've done a lot of different experiments like this, but I'll just explain one.
他们已经做了很多类似的不同实验，但我只解释其中一个。
Andrew Huberman:
安德鲁·休伯曼：
They always include a control group where people have to go through the same physical effort or mental effort, but they don't focus their attention just on one location.
他们总是包括一个对照组，人们必须经历相同的体力努力或脑力努力，但他们不会将注意力只集中在一个地方。
The long and short of these studies is that when people have to focus their attention on one location, like a goal line, they are much more effective in reaching those goals, and they achieve them with the perception that they expended less effort.
这些研究的长处和短处是，当人们必须将注意力集中在一个位置（例如球门线）时，他们会更有效地实现这些目标，并且他们会认为自己花费了更少的努力来实现这些目标。
Andrew Huberman:
安德鲁·休伯曼：
I'll give you an example of one particularly nice study from the Balcetis lab.
我将向您举一个 Balcetis 实验室的一项特别出色的研究的例子。
So, this particular study involves physical exercise, although as I mentioned before, they've done similar studies looking at cognitive-type work.
因此，这项特殊的研究涉及体育锻炼，尽管正如我之前提到的，他们也针对认知型工作进行了类似的研究。
And what they did is they had a group of people exercise, wearing 15-pound ankle weights, and they had to basically move a certain distance or run a certain distance to reach a goal line.
他们所做的是让一群人戴着 15 磅脚踝负重进行锻炼，他们基本上必须移动一定的距离或跑一定的距离才能到达球门线。
Andrew Huberman:
安德鲁·休伯曼：
One group was visually focused on the goal line.
一组人的视觉焦点集中在球门线上。
The other group was not told to visually focus on the goal line.
另一组没有被告知视觉上要集中在球门线上。
And what they found was that the group that focused on the goal line was able to achieve reaching that goal with 17% less effort, they measured effort, and they got there 23% quicker.
他们发现，专注于目标线的小组能够以少 17% 的努力实现该目标，他们测量了努力程度，结果实现目标的速度快了 23%。
That's a remarkable difference, right?
这是一个显着的差异，对吧？
So, same distance traveled with same workload, because everyone's wearing these same 15-pound weights on their ankles.
因此，相同的距离、相同的工作量，因为每个人的脚踝上都佩戴着相同的 15 磅重物。
One group is simply looking at the goal line.
一组人只是看着球门线。
The other group is not told to look at the goal line.
另一组没有被告知要看球门线。
Andrew Huberman:
安德鲁·休伯曼：
Simply by looking at the goal line does something to the psychology and end physiology of these people that allows them to move forward with less perceived effort and to do it more quickly.
仅仅通过观察球门线就能对这些人的心理和最终生理产生一定的影响，使他们能够以更少的感知努力前进并更快地完成任务。
That's remarkable, right?
这很了不起，对吧？
And in this case, they're focused on the goal line, but in a few moments we'll talk about how one can use updating of goal line, so incremental goal line, starting with an intermediate goal and then extending the goal line further and further.
在这种情况下，他们专注于球门线，但稍后我们将讨论如何使用球门线更新，即增量球门线，从中间目标开始，然后越来越远地扩展球门线。
Andrew Huberman:
安德鲁·休伯曼：
But just sit back for a second and think about that.
但请坐下来想一想。
Just by changing where a person looks, they change their perceived effort and their ability to do something more effectively, more quickly than a group that is not deliberately focusing their visual attention on one location.
仅仅通过改变一个人看向的地方，他们就会改变他们感知到的努力以及他们比不刻意将视觉注意力集中在一个位置的群体更有效、更快地做某事的能力。
That's incredible.
那真是难以置信。
Andrew Huberman:
安德鲁·休伯曼：
And it's so incredible, in fact, you might say, "How could that possibly be?" Well, it turns out it has a very specific underlying physiological reason, and that has to do with changes in our so-called autonomic nervous system, the aspects of our nervous system that prepare us for readiness and action or that prepare us for resting and relaxing.
事实上，这太令人难以置信了，你可能会说，“这怎么可能？”事实证明，它有一个非常具体的潜在生理原因，这与我们所谓的自主神经系统的变化有关，我们的神经系统的各个方面让我们做好准备和行动，或者让我们做好休息和放松的准备。
Andrew Huberman:
安德鲁·休伯曼：
So, what is special about focusing one's visual attention at a given location?
那么，将视觉注意力集中在特定位置有什么特别之处呢？
Well, it turns out that we have two branches of our visual system.
事实证明，我们的视觉系统有两个分支。
So, visual information all comes in through our eyes, but then it can head down two different pathways.
因此，视觉信息都是通过我们的眼睛进入的，但随后它可以走向两条不同的路径。
Andrew Huberman:
安德鲁·休伯曼：
One pathway is engaged when our vision is brought to a common point, what we call a vergence eye movement.
当我们的视觉达到一个共同点时，就会启动一条通路，这就是我们所说的辐辏眼运动。
So, if we're focusing very intensely on a given point, regardless of how far away from us that point is, our visual system engages a certain set of neurons, neural circuits, that are involved in resolving fine detail and that can evaluate small changes over small periods of time.
因此，如果我们非常集中地关注某个给定点，无论该点离我们有多远，我们的视觉系统都会参与一组特定的神经元、神经回路，它们参与解决精细细节，并且可以评估短时间内的微小变化。
Just think of it as a very detailed camera of the visual world, and it tends to be very restricted.
只要将其视为视觉世界的一个非常详细的相机，它往往会受到很大的限制。
Andrew Huberman:
安德鲁·休伯曼：
The other pathway through the visual system is a so-called magnocellular pathway, and this is a pathway that's involved in taking in global information about lots of things that are happening around us, movement of things to our right, movement of things to our left, things that are happening down on the ground and all around us.
视觉系统的另一条通路是所谓的大细胞通路，这条通路涉及接收我们周围发生的许多事情的全局信息，包括我们右边的事物的运动、我们左边的事物的运动、地面上和我们周围发生的事情。
And that pathway involves a sort of relaxation, if you will, of the neural circuits that are associated with alertness and attention.
如果你愿意的话，这条途径涉及到与警觉性和注意力相关的神经回路的某种放松。
Andrew Huberman:
安德鲁·休伯曼：
When you walk down the street and you're not thinking about much, provided you're not looking at your phone, you're not focusing on one location, you are more or less in a relaxed state, compared to when you're looking for a particular sign, you're looking for a bus or a train that's coming, or a particular person.
当你走在街上时，你不会想太多，只要你不看手机，你不会专注于一个地点，你或多或少处于一种放松的状态，相比之下，当你寻找一个特定的标志，你正在寻找一辆即将到来的公共汽车或火车，或者一个特定的人。
Andrew Huberman:
安德鲁·休伯曼：
And that should inherently make sense.
这本质上应该是有道理的。
When your level of attention and alertness goes up, there's sort of a small but perceptible increase in your level of arousal.
当您的注意力和警觉性水平提高时，您的唤醒水平会出现小幅但明显的增加。
It's not really stress, necessarily, but arousal of alertness.
这不一定是真正的压力，而是警觉性的唤醒。
And it turns out that the visual system accomplishes this increase in alertness by communicating with your circulatory system, and the system that delivers blood and nutrients and oxygen to the rest of the tissues in your body.
事实证明，视觉系统通过与循环系统以及向身体其他组织输送血液、营养物质和氧气的系统进行通信来提高警觉性。
Andrew Huberman:
安德鲁·休伯曼：
So, let's talk for a second about what focusing our vision on a particular location does.
那么，让我们谈谈将我们的视野集中在特定位置上的作用。
Because in this study from the Balcetis lab, what they found was focusing on a goal line allows people to move more effectively toward that goal.
因为在 Balcetis 实验室的这项研究中，他们发现专注于球门线可以让人们更有效地实现该目标。
This is something you can leverage in all aspects of all goal pursuits.
这是您可以在所有目标追求的各个方面利用的东西。
Andrew Huberman:
安德鲁·休伯曼：
What happens when we focus on a particular location?
当我们关注某个特定位置时会发生什么？
Believe it or not, there's an increase in a particular feature of our blood pressure.
不管你相信与否，我们的血压有一个特定的特征：血压升高。
Now, your body has, of course, arteries, veins and capillaries, and your heart pumps blood first to the arteries, and then to the other components of your vascular system.
现在，您的身体当然有动脉、静脉和毛细血管，您的心脏首先将血液泵送到动脉，然后泵送到血管系统的其他组成部分。
And we have so-called blood pressure, right?
我们有所谓的血压，对吗？
Blood pressure is just how much the fluid volume is pressing on those arteries, veins, and capillaries, right?
血压就是对动脉、静脉和毛细血管施加压力的液体量，对吗？
So, you can imagine a pipe with very little fluid moving through it, that's low pressure.
因此，您可以想象一根管道中流过的流体很少，即低压。
You have a pipe with a lot of fluid moving through it, that's even more pressure.
您的管道中有大量流体流过，压力更大。
You have a pipe with a lot of very viscous, meaning very sticky, thick stuff moving through it, that's even more pressure.
你的管道里有很多非常粘稠的东西，这意味着非常粘稠的东西穿过它，这会产生更大的压力。
Andrew Huberman:
安德鲁·休伯曼：
We have blood pressure, and you've probably had your blood pressure measured.
我们有血压，您可能也测量过血压。
There's always two numbers, right?
总是有两个数字，对吧？
You have a top number, which is the systolic blood pressure, and then there's the bottom number below the line, which is the diastolic pressure.
你有一个顶部数字，即收缩压，然后是线下方的底部数字，即舒张压。
Andrew Huberman:
安德鲁·休伯曼：
So, the important thing to understand is that your blood pressure will rise when your heart beats, because there's more fluid moving through those pipes that are your arteries, your veins and your capillaries.
因此，需要了解的重要一点是，当您的心脏跳动时，您的血压会升高，因为有更多的液体流经动脉、静脉和毛细血管等管道。
And that top number is called the systole, or the systolic blood pressure, because that's the pressure at the time when your heart contracts.
最上面的数字称为收缩期或收缩压，因为这是心脏收缩时的压力。
So, the top number, which normally, if you have a healthy blood pressure, is somewhere in the range of 90 to 120 millimeters of mercury.
因此，如果您的血压正常，最高的数字通常在 90 到 120 毫米汞柱的范围内。
Millimeters of mercury is just the way that pressure is measured.
毫米汞柱正是测量压力的方法。
That top number, your systole, or your systolic blood pressure, is what's measured when the heart contracts.
最上面的数字，即您的收缩期或收缩压，是心脏收缩时测量的值。
So, that's the amount of pressure when there's a heartbeat and it's moving through your vasculature.
所以，这就是心跳并且它穿过脉管系统时的压力大小。
Andrew Huberman:
安德鲁·休伯曼：
Now, between beats, the heart beats, but then it relaxes, your blood pressure's going to drop to a lower value because fluid isn't being pumped through the system at those moments.
现在，在两次心跳之间，心脏跳动，但随后放松，您的血压将降至较低的值，因为此时液体不会泵入系统。
And that's the bottom value, the diastolic pressure.
这就是最低值，即舒张压。
And typically, for healthy people, that's going to be 60 to 80 millimeters of mercury.
通常，对于健康人来说，这将是 60 到 80 毫米汞柱。
So, you might hear about a normal blood pressure being about, again this is an approximate, 120 over 80.
因此，您可能听说过正常血压约为 120 比 80，这也是一个近似值。
What that means is, at the point where blood was being pumped through your arteries and veins, boom, that it's 120 millimeters of mercury.
这意味着，当血液流经动脉和静脉时，它的重量为 120 毫米汞柱。
But then, when the heart relaxes for a second before the next beat, then it drops to 80.
但是，当心脏在下一次跳动之前放松一秒钟时，它就会下降到 80。
So, there's high pressure, low pressure.
所以压力有高有低。
High pressure, low pressure.
高压、低压。
The fluid is being pumped through the system.
流体被泵送通过系统。
Andrew Huberman:
安德鲁·休伯曼：
Now, why am I telling you all this?
现在，我为什么要告诉你这一切？
Well, it turns out that there are neural circuits that link your visual system and focusing on a particular point with that top number, the systolic blood pressure.
事实证明，有一些神经回路将您的视觉系统连接起来，并专注于具有最高数字的特定点，即收缩压。
And when you focus your eyes on a particular location, that systolic blood pressure goes up, and there are some other systems that are coordinated with it in your brain and body that start releasing adrenaline, low amounts of adrenaline in most cases, and that adrenaline further readies your body for action.
当你的眼睛聚焦在某个特定位置时，收缩压就会上升，你的大脑和身体中还有一些其他系统与之协调，开始释放肾上腺素，在大多数情况下，肾上腺素的量很少，而肾上腺素会进一步让你的身体做好行动的准备。
Andrew Huberman:
安德鲁·休伯曼：
So, bringing our visual focus to a particular location does a number of things to the brain and the whole system of the body to prepare it, to place it into a state of readiness that makes us more likely to lean into our goals, into action.
因此，将我们的视觉焦点转移到特定位置会对大脑和整个身体系统做很多事情来准备它，使其进入准备状态，使我们更有可能倾向于我们的目标并采取行动。
Andrew Huberman:
安德鲁·休伯曼：
And if we step back and think about this, this makes perfect sense.
如果我们退一步思考这一点，这是完全有道理的。
The brain and body need to be coordinated.
大脑和身体需要协调。
We can't just think about a goal.
我们不能只考虑一个目标。
In fact, a deer or a lion can't just think about a goal.
事实上，鹿或狮子不能只考虑一个目标。
It has to think about a goal, and then has to feel some sort of activation energy, some willingness or desire to move forward in pursuit of that goal.
它必须考虑一个目标，然后必须感受到某种激活能量，某种为了追求该目标而前进的意愿或愿望。
Andrew Huberman:
安德鲁·休伯曼：
So, imagining a goal has to be coupled to the physical pursuit of the goal.
因此，想象目标必须与对目标的实际追求相结合。
So, our visual system, in a beautiful way, brings together a focus, literally a visual focus on a particular point outside us, then it recruits an increase in systolic blood pressure, which creates a systemic, a body-wide and brain-wide increase in fuel utilization, in oxygen availability, in our willingness to move forward as a body, as a whole coherent system.
因此，我们的视觉系统以一种美妙的方式聚集了一个焦点，实际上是对我们体外某个特定点的视觉焦点，然后它会增加收缩压，从而产生系统性、全身性和大脑性的燃料利用率、氧气供应量以及我们作为一个身体、作为一个整体连贯系统前进的意愿的增加。
Andrew Huberman:
安德鲁·休伯曼：
And then there are also neurotransmitter systems like epinephrine, as we will soon see, dopamine, that get recruited as well to place us into a continual mode of action.
然后还有神经递质系统，如肾上腺素（我们很快就会看到）、多巴胺，它们也会被招募来使我们进入持续的行动模式。
This to me is a remarkable feature of our physiology, and it gets right to the point of some of the psychological phenomenon that we were talking about earlier.
对我来说，这是我们生理学的一个显着特征，它正好切中了我们之前讨论的一些心理现象的要点。
Let's just recall what some of those are.
让我们回想一下其中的一些内容。
I won't list them all.
我不会把它们全部列出来。
Andrew Huberman:
安德鲁·休伯曼：
But a goal has to be significant, they say.
但他们说，目标必须是重大的。
Okay?
好的？
All the psychologists, all the popular stuff online says it has to be significant, it has to be inspirational, and it has to be action oriented.
所有的心理学家，所有网上流行的东西都说它必须是有意义的，它必须是鼓舞人心的，它必须是以行动为导向的。
Okay.
好的。
So, let's say you look out into the landscape of what's available to you, whether or not it's just in your mind or you look at a specific point.
因此，假设您正在观察可用的内容，无论它是否仅在您的脑海中或您查看某个特定点。
You say, "Ah, I want to go to that particular restaurant to eat that particular food." And you orient towards it, and you move towards it.
你说：“啊，我想去那个特定的餐厅吃那个特定的食物。”你朝着它前进，朝着它前进。
This is the way that your brain and body are coordinating their actions together.
这就是你的大脑和身体协调行动的方式。
Andrew Huberman:
安德鲁·休伯曼：
Conversely, when our visual system is in a mode of looking at everything, when the aperture of our visual system is very broad, we know that there's also a reduction in our goal-directed behavior and a reduction in the systolic blood pressure.
相反，当我们的视觉系统处于观察一切的模式时，当我们的视觉系统的孔径非常宽时，我们知道我们的目标导向行为也会减少，收缩压也会降低。
It's as if our peripersonal space is sufficient.
就好像我们的个人空间是足够的。
We don't need to get beyond our current state.
我们不需要超越目前的状态。
We're not oriented toward any one thing in particular.
我们不专门针对任何一件事。
Andrew Huberman:
安德鲁·休伯曼：
So, I've now described some of the psychology and some of the underlying physiology.
所以，我现在已经描述了一些心理学和一些潜在的生理学。
Now, I'd like to mesh this within the context of actual, specific goal setting and goal pursuit.
现在，我想将其融入到实际的、具体的目标设定和目标追求的背景中。
Because what many of you are probably thinking is, "Okay, well that's some physiology, there's some psychology, but how do you actually apply this towards setting and achieving goals?"
因为你们中的许多人可能会想，“好吧，这是一些生理学，还有一些心理学，但你如何真正将其应用于设定和实现目标呢？”
Andrew Huberman:
安德鲁·休伯曼：
Well, you do that by understanding that your mental frame and your attention are always either positioned to your peripersonal space, focused on your immediate possessions and state, or towards things outside you, but that you also have the ability to dynamically travel back and forth between those.
好吧，你通过了解你的心理框架和你的注意力总是要么定位在你的个人空间，专注于你眼前的财产和状态，要么关注你之外的事物来做到这一点，但你也有能力在这些之间动态地来回移动。
And so, next we're going to talk about what the literature says about things like visualization, immediate and intermediate goals, long-term goals, and how to best achieve those.
因此，接下来我们将讨论文献中关于可视化、近期和中期目标、长期目标以及如何最好地实现这些目标等方面的内容。
Andrew Huberman:
安德鲁·休伯曼：
And then we're going to move specifically into the protocols that you can use.
然后我们将专门讨论您可以使用的协议。
It's a protocol that I've specifically developed for you, the listeners, in order to incorporate all the signs into a best practice that you can do any time, any place, to really identify what it is specifically that you want to pursue and the best route to pursue and achieve that goal.
这是我专门为你们（听众）开发的一个协议，以便将所有迹象纳入最佳实践中，您可以在任何时间、任何地点进行，以真正确定您想要追求的具体目标以及追求和实现该目标的最佳途径。
Andrew Huberman:
安德鲁·休伯曼：
Focusing our visual attention on one particular point is incredibly effective for all types of goal pursuit.
将我们的视觉注意力集中在一个特定的点上对于所有类型的目标追求都非常有效。
And if you'd like to read some of the scientific studies or read a review of the scientific studies that have looked at how narrowing one's visual attention can really enhance the effectiveness of pursuing goals, I'll put a link to this study.
如果您想阅读一些科学研究或阅读有关缩小视觉注意力如何真正提高追求目标的有效性的科学研究评论，我将提供该研究的链接。
The title of the study is "Keeping the goal in sight: Testing the influence of narrowed visual attention on physical activity." And this is a paper from Emily Balcetis' lab.
该研究的标题是“保持目标在眼前：测试狭隘的视觉注意力对身体活动的影响”。这是 Emily Balcetis 实验室的一篇论文。
It focuses mainly on physical activities, but it mentioned some other things as well.
它主要关注身体活动，但也提到了其他一些事情。
This is an article published in Personality and Social Psychology Bulletin in 2020, so it's recent.
这是2020年《人格与社会心理学通报》上发表的文章，所以是最近的。
It's an exceptional paper in my opinion.
我认为这是一篇出色的论文。
Really gets to the heart of how all this works, and some examples of where it's been implemented.
真正深入了解这一切如何运作的核心，以及它的实施地点的一些示例。
Andrew Huberman:
安德鲁·休伯曼：
So, let's apply this visual tool in a very simple way to any type of goal that you want to pursue.
因此，让我们以一种非常简单的方式将这个可视化工具应用于您想要追求的任何类型的目标。
Andrew Huberman:
安德鲁·休伯曼：
If you already know what goal you want to pursue, maybe it's a workout, maybe it's a cognitive work of some particular sort, again, the process is very simple.
如果你已经知道你想要追求什么目标，也许这是一种锻炼，也许这是某种特定类型的认知工作，同样，这个过程非常简单。
You're going to focus your visual attention on one point beyond your peripersonal space.
您将把视觉注意力集中在个人空间之外的某一点上。
So, it could be on your computer, it could be on the wall, it could be a horizon, it could be at a distance, and you're going to focus your visual attention there.
所以，它可能在你的电脑上，它可能在墙上，它可能是地平线，它可能在远处，你将把你的视觉注意力集中在那里。
And with some effort, you're going to hold your visual attention for 30 to 60 seconds.
通过一些努力，您的视觉注意力可以保持 30 到 60 秒。
You might blink.
你可能会眨眼。
That's okay, but you're going to try and hold your visual attention there.
没关系，但你要尝试将视觉注意力集中在那里。
So, no moving your head around, no diverting your attention to other locations.
所以，不要四处移动你的头，不要将你的注意力转移到其他地方。
Some people will find it very easy to do, other people will find it quite hard.
有些人会觉得这很容易做到，而另一些人会觉得很难。
Your mind may drift cognitively.
你的思维可能会发生认知漂移。
That's okay, but try and bring your visual attention to that common point.
没关系，但请尝试将您的视觉注意力集中到那个共同点上。
Andrew Huberman:
安德鲁·休伯曼：
Several episodes ago, I talked about how there are actually studies looking at developing this kind of training in students for ADHD, and the data on that are actually quite encouraging.
几集前，我谈到了实际上有研究正在寻求对学生进行这种针对多动症的培训，有关数据实际上非常令人鼓舞。
So, for people who have ADHD, and focus issues, and attentional issues, this can be effective.
因此，对于患有多动症、注意力集中问题和注意力问题的人来说，这可能是有效的。
For people who don't, this can also be effective.
对于不这样做的人来说，这也很有效。
Again, it places your brain and body into a state of readiness, and then the idea is to move into the particular actions that bring you closer to your goal.
同样，它会让你的大脑和身体进入准备状态，然后你就会采取特定的行动，让你更接近目标。
Andrew Huberman:
安德鲁·休伯曼：
We haven't yet talked about how to set goals and how to assess progress.
我们还没有讨论如何设定目标以及如何评估进展。
This is simply how to pursue goals.
这就是追求目标的简单方法。
But the visual component is important.
但视觉部分很重要。
In fact, I would argue that the visual system and harnessing your visual attention to a narrow point is going to be the most effective way to get your brain and body into a mode of action to pursue whatever goal it is you're trying to pursue.
事实上，我认为视觉系统和将你的视觉注意力控制在一个狭窄的点上将是让你的大脑和身体进入一种行动模式以追求你想要追求的任何目标的最有效方法。
Andrew Huberman:
安德鲁·休伯曼：
That practice is in stark contrast to multitasking, where, by definition, your attention is moving from place to place to place, right?
这种做法与多任务处理形成鲜明对比，根据定义，你的注意力从一个地方转移到另一个地方，对吗？
I mentioned that multitasking can be effective in getting your system into somewhat of an increased level of activation so that you can pursue a more focused goal.
我提到过，多任务处理可以有效地提高你的系统的激活水平，这样你就可以追求更集中的目标。
But the visual attention to a particular point is going to be the most effective way to bring your system into a state of readiness and action for goal pursuit.
但是，对特定点的视觉关注将是使您的系统进入准备状态并采取行动以追求目标的最有效方法。
Andrew Huberman:
安德鲁·休伯曼：
There's another really interesting way that you can leverage your visual system toward long-term goals.
还有另一种非常有趣的方法可以利用您的视觉系统实现长期目标。
The Balcetis lab has also done some really interesting experiments, looking at people's ability to set and stick to long-term goals.
Balcetis 实验室还做了一些非常有趣的实验，观察人们设定和坚持长期目标的能力。
And the long-term goal that they looked at was one related to saving money for later in life.
他们关注的长期目标是为以后的生活存钱。
This is something that a lot of people struggle with.
这是很多人都在挣扎的事情。
A lot of people have a hard time investing money or saving money for later in life, simply because as human beings we vary in the extent to which we worry about what's going to happen later.
许多人很难为以后的生活投资或存钱，仅仅是因为作为人类，我们对以后会发生什么的担忧程度各不相同。
Andrew Huberman:
安德鲁·休伯曼：
There's also a phenomenon of so-called delayed discounting.
还有一种所谓延迟折扣的现象。
Delayed discounting is the fact that goals become less rewarding when they exist further out in the future.
延迟折扣是指当目标存在于更遥远的未来时，其回报就会减少。
You may have experienced this walking past a donut shop.
您可能在走过一家甜甜圈店时经历过这种情况。
I love donuts.
我喜欢甜甜圈。
I'm just going to admit it over and over again on the spot.
我只是当场一遍又一遍地承认这一点。
I love the smell of them, I love the taste of them.
我喜欢它们的气味，我喜欢它们的味道。
I try not to eat them because I'm told they're not that good for me, and indeed, I don't think they are.
我尽量不吃它们，因为有人告诉我它们对我没那么好，事实上，我不认为它们对我有好处。
I occasionally cave and I eat one, or many.
我偶尔会吃掉一个或多个。
But in general, I try not to cave to the immediately rewarding properties of the smell and the taste of the donut.
但总的来说，我尽量不屈服于甜甜圈的气味和味道带来的即时回报。
But what we know is that if you smell a donut or you smell a wonderful piece of food, in the immediate term, it brings your level of focus, your mental focus, to the immediate phase.
但我们知道的是，如果你闻到了甜甜圈的味道或闻到了美味的食物的味道，在短期内，它会将你的注意力水平、你的精神焦点带到即时阶段。
Andrew Huberman:
安德鲁·休伯曼：
And it feels very rewarding.
而且感觉非常有收获。
Like if you had it now, it would just be so good.
就像如果你现在拥有它，那就太好了。
But if you actually extend that reward out to tomorrow or the next day, and you think, today happens to be a Saturday that we're recording, but "Oh, on Tuesday morning I'm going to get a donut." It doesn't have the same value because the reward system doesn't work as well for long-term goals.
但是，如果您实际上将该奖励延长到明天或后天，并且您认为今天恰好是我们正在录制的星期六，但是“哦，星期二早上我会得到一个甜甜圈。”它不具有相同的价值，因为奖励系统对于长期目标来说效果不佳。
It's not as salient.
这并不那么突出。
It's not as tangible a goal, especially for something like a donut.
这并不是一个具体的目标，尤其是对于像甜甜圈这样的东西。
Whereas the kinds of goals that work when you place them out into the longer term and can create a heightened sense of motivation tend to be things that are much more rewarding to us.
然而，当你将目标放在更长期的目标上时，它们会发挥作用，并能产生更高的动力感，而这些目标往往会给我们带来更大的回报。
Andrew Huberman:
安德鲁·休伯曼：
So, delayed discounting simply says that the further out in time that a given goal is, the less effective that reward will be in motivating one's behavior.
因此，延迟贴现只是说，给定目标的时间越长，奖励在激励人们行为方面的效果就越差。
And indeed, you see this with saving money for retirement.
事实上，你可以在为退休储蓄的过程中看到这一点。
You see this with all sorts of long-term investment.
你可以在各种长期投资中看到这一点。
Andrew Huberman:
安德鲁·休伯曼：
The Balcetis lab therefore did an experiment where they looked at people's tendency to save money for later in life.
因此，巴尔塞蒂斯实验室做了一项实验，观察人们为以后的生活存钱的倾向。
But the groups that they created in this study were really interesting.
但他们在这项研究中创建的小组非常有趣。
Andrew Huberman:
安德鲁·休伯曼：
They had one group imagine what it would be like to be 30 or 40 years older, and then to invest a certain amount of money according to whatever it is they thought that they would need.
他们让一组人想象 30 岁或 40 岁的时候会是什么样子，然后根据他们认为自己需要的东西来投资一定数量的钱。
And they measured the amount that they had set aside and saved for later in life.
他们还计算了自己为以后的生活预留和储蓄的金额。
Andrew Huberman:
安德鲁·休伯曼：
The other group actually viewed photos of themselves.
另一组实际上查看了自己的照片。
So, picture images of themselves that were artificially, digitally aged, so that they could see themselves 30 or 40 years into the future.
因此，想象一下经过人工、数字化老化的自己的照片，这样他们就可以看到 30 或 40 年后的自己。
And it turns out that people in that second group, simply by perceiving their own image in the future, invested far more money into later life.
事实证明，第二组人仅仅通过感知自己未来的形象，就为以后的生活投入了更多的钱。
They set aside more money.
他们留出更多的钱。
Somehow it bridged the gap between their immediate experience of life and the longer arc toward what it was going to be like in 30 or 40 years.
不知何故，它弥合了他们的直接生活体验与 30 或 40 年后的生活的较长弧线之间的差距。
Andrew Huberman:
安德鲁·休伯曼：
So, a very powerful result in my opinion, because what it says, again, is that our visual perception of the future, or our visual perception of the present, is what allows us to anchor our goal-directed systems and our motivation to take on things that in the immediate term might not seem that useful.
所以，在我看来，这是一个非常有力的结果，因为它再次说明，我们对未来的视觉感知，或者我们对现在的视觉感知，使我们能够锚定我们的目标导向系统和我们的动机，去承担那些在短期内看起来不太有用的事情。
Andrew Huberman:
安德鲁·休伯曼：
So, you can imagine all sorts of variations on this.
所以，你可以想象这方面的各种变化。
You could imagine that every time I want a donut, I'd see a vision of myself, or an actual physical picture of myself as a consequence of having eaten many donuts every day for the next 10 years.
你可以想象，每次我想要一个甜甜圈时，我都会看到自己的幻象，或者是我在接下来的 10 年里每天吃很多甜甜圈的结果的真实物理照片。
I don't know what that image would look like because I've never seen it.
我不知道那个图像会是什么样子，因为我从未见过它。
That's not an experiment that I necessarily need to do because I'm not that motivated to eat donuts.
这不是我必须要做的实验，因为我没有动力去吃甜甜圈。
Andrew Huberman:
安德鲁·休伯曼：
But, I have to confess, I'm somebody who, I think I'm pretty good at managing resources, but I think if I were to see an image of myself at 70 or 75, there's so many things that are associated with visual images, like what our body must feel like, what our needs are probably going to be like in that state or in that age.
但是，我必须承认，我认为我非常擅长管理资源，但我认为如果我看到自己在 70 或 75 岁时的形象，有很多东西与视觉图像相关，比如我们的身体感觉如何，我们在那个状态或那个年龄的需求可能会是什么样。
What sorts of things we may or may not still be able to do at that age.
在那个年龄我们可能还能做或不能做哪些事情。
And that anchors back to immediate goal-directed behavior, such as setting aside money for retirement, such as investing in one's health practices.
这又回到了以直接目标为导向的行为，例如为退休留出资金，例如投资于个人的健康实践。
Andrew Huberman:
安德鲁·休伯曼：
And indeed, there's a study that has looked at how people will invest in exercise and healthy eating if they just think about the future and what they might be like in the future versus seeing images of themselves in the future if they were to go down a healthy or unhealthy route.
事实上，有一项研究探讨了如果人们只考虑未来以及未来可能会是什么样子，而不是看到自己未来的形象，如果他们要走健康或不健康的道路，他们将如何投资于锻炼和健康饮食。
Andrew Huberman:
安德鲁·休伯曼：
So, again, the point is that the visual system, what we see, is principally important in defining what we do in the immediate term, even if what we see relates to something in the far-off distance.
因此，再次强调，视觉系统，即我们所看到的，对于定义我们近期所做的事情至关重要，即使我们所看到的与远处的事物有关。
I think these are phenomenal studies, and they get right down to an important issue that's been kicked around over and over in the literature, and in the discussion about goal seeking, which is visualization.
我认为这些都是非凡的研究，它们直接涉及到一个在文献中以及在关于目标寻求的讨论中反复讨论的重要问题，即可视化。
Andrew Huberman:
安德鲁·休伯曼：
We hear, "Keep the big goal in mind.
我们听到，“牢记大目标。
Focus on the big goal." So, now we're going to address, what does the science say about visualizing big goals?
专注于大目标。”那么，现在我们要讨论的是，科学对于可视化大目标有何看法？
If you're somebody who's interested in business, or let's say you're focused on relationship, is thinking about the perfect relationship and what that would look like and the family that you would have and where you would live, is that effective in generating the kinds of behaviors that will lead you to that?
如果你是一个对商业感兴趣的人，或者假设你专注于人际关系，正在思考完美的关系以及它会是什么样子，以及你将拥有的家庭和你将居住在哪里，这是否能有效地产生引导你实现这一点的行为？
Andrew Huberman:
安德鲁·休伯曼：
Is it effective to think about the big win at the end?
想着最后大获全胜有效吗？
It turns out it is, but you have to be very, very careful with when and how you implement that visualization.
事实证明确实如此，但您必须非常非常小心何时以及如何实现该可视化。
Because if you do it correctly, it can really serve your goal seeking well.
因为如果你做得正确，它确实可以很好地服务于你寻求的目标。
And if you do it incorrectly, it can undermine the entire process.
如果操作不当，可能会破坏整个过程。
Andrew Huberman:
安德鲁·休伯曼：
So, does visualization work?
那么，可视化有用吗？
Well, turns out that visualization of the big win, the end goal, so the Super Bowl win, or eight gold medals in the Olympics, or graduation from the university of your choice, or making a certain amount of money, or finding the partner of your choice, et cetera, that visualization is effective in getting the goal-pursuit process started, but it actually is a pretty lousy and maybe even counterproductive way of maintaining pursuit of that goal.
好吧，事实证明，对大胜利、最终目标、超级碗胜利、或奥运会八枚金牌、或从你选择的大学毕业、或赚到一定数额的钱、或找到你选择的伴侣等等的可视化，这种可视化对于启动目标追求过程是有效的，但它实际上是一种非常糟糕的、甚至可能适得其反的持续追求该目标的方式。
Meaning, continuing to engage the sort of actions that are going to get you to eventually achieve that goal.
意思是，继续采取能让你最终实现这一目标的行动。
Andrew Huberman:
安德鲁·休伯曼：
I think this is going to be surprising to people at first, but if we think back to our discussion about the physiology of the blood pressure system, it'll make sense.
我认为这一开始会让人们感到惊讶，但如果我们回想一下我们对血压系统生理学的讨论，就会发现这是有道理的。
Andrew Huberman:
安德鲁·休伯曼：
Good scientific studies have been done where people are told to imagine or even script out their long-term vision and goal for themselves.
已经进行了良好的科学研究，让人们想象甚至为自己制定长期愿景和目标。
What is the big goal?
大目标是什么？
And they're taught to or told to imagine it with a rich amount of detail, to think about how it's going to feel in their body in the big win.
他们被教导或被告知要用丰富的细节来想象，去思考在大胜利中他们的身体会有什么感觉。
And basically what happens is, if you measure people's blood pressure or other metrics of physiology, you see an increase in that systolic blood pressure.
基本上发生的情况是，如果你测量人们的血压或其他生理指标，你会看到收缩压升高。
There's kind of a ramping up of the readiness and excitement for that goal.
人们对这一目标的准备程度和兴奋程度有所提高。
Andrew Huberman:
安德鲁·休伯曼：
But that increase in blood pressure quickly wanes.
但血压的升高很快就会减弱。
PART 1 OF 3 ENDS Andrew Huberman:
第 1 部分（共 3 部分）结束 Andrew Huberman：
But that increase in blood pressure quickly wanes, and over time, that visual of the long-term goal becomes a poor thing to rely on in order to generate the actions that are required to reach that goal.
但血压的升高很快就会减弱，随着时间的推移，长期目标的视觉效果就不再值得依赖，无法产生实现该目标所需的行动。
In fact, there's a much better way to maintain ongoing action toward a goal, that also involves visualization, but it turns out it's not about visualizing success; it's about visualizing failure.
事实上，有一种更好的方法来保持对目标的持续行动，这也涉及可视化，但事实证明，这不是可视化成功；而是可视化成功。这是关于可视化失败。
The Balcetis lab and other labs have looked at whether or not people make progress toward goals of different types, whether or not they're thinking about the goal, they're thinking about that goal line and what they want to achieve, that long-term goal and all the wonderful things associated with it, or whether or not they're thinking about all the ways in which they could fail en route to that goal.
Balcetis 实验室和其他实验室研究了人们是否在实现不同类型的目标方面取得了进展，他们是否正在考虑目标，他们是否正在考虑目标线和他们想要实现的目标，长期目标以及与之相关的所有美好事物，或者他们是否正在考虑他们在实现该目标的过程中可能失败的所有方式。
This is not typically what we are encouraged to do.
这通常不是我们被鼓励做的事情。
Andrew Huberman:
安德鲁·休伯曼：
Typically we are told, "Don't imagine failure, push failure out of your mind.
通常我们被告知，“不要想象失败，把失败从你的脑海中赶走。
Only focus on success." "Fake it till you make it" is a phrase that I absolutely hate, frankly, because it's not even clear what that means, and it's not even clear what the ethical form of that is.
只关注成功。”坦率地说，“假装直到成功”是我绝对讨厌的一句话，因为甚至不清楚这意味着什么，甚至不清楚它的道德形式是什么。
I think it means continue despite any anxiety or fear that things won't work out.
我认为这意味着尽管有任何焦虑或担心事情不会成功，但仍要继续。
But if you look at the literature, the scientific literature, what the Balcetis lab and other labs have shown is that there's a near doubling, near doubling the probability of reaching one's goal if you focus routinely on foreshadowing failure, you think about the ways in which things could fail if you take action A or you take action B, and instead therefore, you take action C.
但如果你看看文献、科学文献，巴尔塞蒂斯实验室和其他实验室已经表明，如果你经常关注预示失败，那么达到目标的可能性几乎会增加一倍，你会思考如果你采取行动A或采取行动B，事情可能会失败的方式，因此，你采取行动C。
You're supposed to think about how things could fail if you don't get up and run each morning if your goal is, say, a fitness goal.
你应该考虑如果你每天早上不起床跑步，如果你的目标是健身目标，事情会如何失败。
Andrew Huberman:
安德鲁·休伯曼：
So let's use that as an example, because even though I realize people are in pursuit of many things, not just fitness, fitness goals and physical goals are a very concrete thing that we can all get on the same page about because they're related to actions.
让我们以此为例，因为尽管我意识到人们在追求很多东西，而不仅仅是健身，健身目标和身体目标是非常具体的事情，我们都可以达成共识，因为它们与行动相关。
Let's say somebody sets a goal of running five miles, four times a week minimum, and as many as seven, four times a week minimum before 8:00 a.m.
假设某人设定了一个目标，即在上午 8:00 之前每周至少跑 4 次、5 英里，最多每周跑 7 英里。
In a previous podcast on habits, I talked about the benefits of not necessarily setting specific times that one will do things, but setting time blocks that one will do things.
在之前关于习惯的播客中，我谈到了不一定要设置一个人做某事的特定时间，而是设置一个人做某事的时间块的好处。
So you say before 8:00 a.m.
所以你说上午 8:00 之前
you're going to run five miles, and that's going to happen up to seven days a week.
你要跑 5 英里，每周最多 7 天。
One version of this would be, okay, sit back in a chair and think about how great you're going to feel and look if you're doing this every day, how your health is going to improve, how your blood markers, lipids, et cetera, are going to improve.
其中一个版本是，好吧，坐在椅子上，想想如果你每天都这样做，你会感觉和看起来有多棒，你的健康将如何改善，你的血液标记物、血脂等将如何改善。
Andrew Huberman:
安德鲁·休伯曼：
Okay, fine.
好吧，好吧。
That's the visualization goal of visualizing the endpoint.
这就是可视化端点的可视化目标。
Turns out that is far less effective and maybe even counterproductive compared to thinking about what's going to happen if you don't do this, the negative health outcomes that are going to occur, the disappointment you're going to have in yourself, the fact that you're going to wait until 7:30, that's not long enough for many people to run five miles.
事实证明，与思考如果不这样做会发生什么、将会发生的负面健康后果、对自己的失望、要等到 7:30 的事实相比，这种做法的效果要差得多，甚至可能适得其反，对于许多人来说，这个时间不够跑 5 英里。
You go to put on your shoes, and it's going to be pouring rain or even hailing or snowing outside, and now you're not going outside unless you're somebody who's particularly motivated to do that.
你去穿鞋，外面会下倾盆大雨，甚至下冰雹或下雪，现在你不会出去，除非你是一个特别有动力这样做的人。
So foreshadowing failure turns out to be the best way to motivate toward goal pursuit.
因此，预示失败是激励人们追求目标的最佳方式。
Andrew Huberman:
安德鲁·休伯曼：
In fact, as I mentioned before, there's a near doubling in the likelihood that people will reach goals of any kind when they're constantly thinking about how bad it's going to be if they fail.
事实上，正如我之前提到的，当人们不断思考如果失败将会有多糟糕时，他们实现任何目标的可能性几乎会增加一倍。
If we think back to the neural circuit associated with assessing value in our goal pursuits, this makes perfect sense.
如果我们回想一下与评估我们的目标追求价值相关的神经回路，这是完全有道理的。
The amygdala, that center of the brain that's involved in anxiety and fear and worry, well, the amygdala is one of the four core components of our goal-setting and goal-pursuit circuitry.
杏仁核是大脑中与焦虑、恐惧和担忧有关的中心，杏仁核是我们目标设定和目标追求回路的四个核心组成部分之一。
And there's no bypassing that, there is no one listening to this or watching this whose amygdala is not involved in their goal-setting and goal-pursuit behavior.
这是无法绕过的，没有人在听或看这个节目时，其杏仁核不参与他们的目标设定和目标追求行为。
Andrew Huberman:
安德鲁·休伯曼：
And so while I'd love to be able to tell you that all you should think about is rainbows and puppies and all the wonderful rewarding things that are going to happen when you achieve your goals, the truth is you should be thinking mainly about how bad it's really going to get if you don't do it, how disappointed in yourself you're going to feel, how it will negatively impact you, if not in the immediate term, in the long term, if indeed your goal is to reach your goal.
因此，虽然我很想告诉你，你应该考虑的只是彩虹和小狗，以及当你实现目标时会发生的所有美妙而有益的事情，但事实是，你应该主要考虑如果你不这样做，事情会变得多么糟糕，你会对自己感到多么失望，如果你的目标确实是实现你的目标，它会对你产生怎样的负面影响，如果不是在短期内，从长远来看。
So I want to emphasize that I'm not interested in encouraging people to flagellate themselves, I'm encouraging people to achieve their goals, and it turns out the best way to do that is by foreshadowing failure.
所以我想强调的是，我无意鼓励人们鞭笞自己，我只是鼓励人们实现自己的目标，而事实证明，做到这一点的最好方法就是预示失败。
And the more specific you can get, by writing down or thinking about or talking about how bad it will be if you don't achieve your goals, the more likely you are to achieve those goals.
通过写下、思考或谈论如果你没有实现目标将会有多糟糕，你越具体，你实现这些目标的可能性就越大。
Andrew Huberman:
安德鲁·休伯曼：
Part of the reason for that almost certainly has to do with increases in systolic blood pressure and increases in readiness in your system when you imagine failure.
部分原因几乎可以肯定与收缩压的升高以及当你想象失败时你的系统的准备度增加有关。
The brain and body are much better at moving away from fearful things than towards things we want.
大脑和身体更擅长远离可怕的事物，而不是转向我们想要的事物。
I wish I could tell you that wasn't the case, but there is a true asymmetry in the way we are built.
我希望我能告诉你事实并非如此，但我们的构建方式确实存在不对称性。
In fact, the brain and body can engage in what's called one-trial learning.
事实上，大脑和身体可以进行所谓的“一次性学习”。
When something bad happens, we eat a food that makes us sick, we have an interaction with a person or place that we really don't like, it only takes one trial, one event, one time to reorient or rewire our neural circuitry so that we have a bias toward moving away from that thing in the future.
当发生不好的事情时，我们吃了一种让我们生病的食物，我们与一个我们真正不喜欢的人或地方进行了互动，只需要一次尝试、一次事件、一次来重新调整或重新连接我们的神经回路，这样我们就会倾向于在未来远离那件事。
Andrew Huberman:
安德鲁·休伯曼：
When things go well, unfortunately, that doesn't often occur.
不幸的是，当事情进展顺利时，这种情况并不经常发生。
If things go really, really well, it might orient our brain and body toward wanting more of that thing, and we'll have neural circuitry changes that will lead us to engage in that particular behavior or interaction again.
如果事情进展得非常非常顺利，它可能会引导我们的大脑和身体想要更多的东西，并且我们的神经回路会发生变化，这将导致我们再次从事特定的行为或互动。
But it is never as effective as these avoidance circuits.
但它永远不会像这些回避电路那样有效。
So again, foreshadow failure.
再次，预示着失败。
If you're going to visualize in a positive way, do that at the very beginning of some goal pursuit.
如果您想以积极的方式想象，请在追求目标的一开始就这样做。
Maybe intermittently every once in a while you imagine the big win of scoring perfect on an exam or winning the championship or the great relationship.
也许每隔一段时间你就会断断续续地想象在考试中取得完美成绩或赢得冠军或建立良好关系的巨大胜利。
But most of the time if you want to be effective, you should be focusing on avoiding failure, and you should be really clear about what those failures would look like and feel like.
但大多数时候，如果你想变得有效，你应该专注于避免失败，并且你应该真正清楚这些失败会是什么样子和感觉。
Andrew Huberman:
安德鲁·休伯曼：
Now let's talk about goal setting.
现在我们来谈谈目标设定。
Going back to that prominent literature, the psychology and popular literature again, we can hear some of these themes start to emerge.
再次回到那些著名的文学、心理学和通俗文学，我们可以听到其中一些主题开始出现。
The goal should be significant, we are told.
我们被告知，这个目标应该是重大的。
It should be inspirational, it should be aggressive yet realistic.
它应该是鼓舞人心的，它应该是积极进取但现实的。
Well, okay, that's all fine and good, but let's get semiquantitative about this.
嗯，好吧，这一切都很好，但让我们对此进行半定量分析。
Let's at least get biological about this.
至少让我们从生物学角度来了解一下这一点。
How inspirational does it need to be?
它需要多么鼓舞人心？
Does it need to be the kind of thing that is so inspiring to me that I can't sleep at all?
难道一定是那种对我如此鼓舞人心、让我根本无法入睡的事情吗？
Andrew Huberman:
安德鲁·休伯曼：
Well, that wouldn't be good because, as I believe and I know many of you've heard me say many, many times before, regular deep sleep, 80% or more of the nights that you go to sleep, is going to be crucial to your cognitive and mental functioning and your ability to achieve your goals in the long term.
嗯，这不太好，因为我相信并且我知道你们很多人以前都听我说过很多次，有规律的深度睡眠（80% 或更多的睡眠时间）对于您的认知和心理功能以及实现长期目标的能力至关重要。
That's absolutely clear.
这是绝对清楚的。
So it's got to be inspirational and exciting, but what does that really look like, and what does that correspond to and how do we actually make that happen?
所以它必须是鼓舞人心和令人兴奋的，但是它到底是什么样子的，它对应什么以及我们如何真正实现它？
Well, once again, there is a mismatch between what the real data show and what we're most often told.
嗯，再一次，真实数据显示的内容与我们最常听到的内容之间存在不匹配。
Turns out that, again, work in Balcetis lab but also other laboratories has addressed whether or not the probability of achieving a goal goes up or down depending on whether or not one visualizes or sets a goal that is easy, moderate, or impossible.
事实证明，Balcetis 实验室以及其他实验室的工作已经解决了实现目标的可能性是否上升或下降取决于一个人是否想象或设定一个简单、中等或不可能的目标。
Andrew Huberman:
安德鲁·休伯曼：
Okay, an impossible goal would be, for instance if I say, you know, "I'm going to jump from my front driveway all the way up to the road,'" the road's quite a distance away — it's more than 20 meters away.
好吧，一个不可能的目标是，例如，如果我说，你知道，“我要从前面的车道一直跳到马路上，”马路距离很远——超过 20 米。
It's just not going to happen.
这不会发生。
It's not going to happen this lifetime, it's not going to happen in any other lifetime, not unless it involves some elaborate technology that I'm not aware of, a jet pack or something like that.
这不会发生在这一生，也不会发生在任何其他生，除非它涉及到一些我不知道的复杂技术，喷气背包或类似的东西。
It's just not going to happen, right?
这不会发生，对吧？
An easy goal would be something like, can you jump, or could I jump two feet in front of me?
一个简单的目标可以是这样的，你能跳吗？或者我能跳到我面前两英尺处吗？
Obviously, yes.
显然，是的。
Okay.
好的。
Now I'm using a trivial example here, but this could be translated to any kind of goal: school goal, physical goal, et cetera.
现在我在这里使用一个简单的例子，但这可以转化为任何类型的目标：学校目标、身体目标等等。
Turns out that when people set goals, whether or not they are nutritional goals: eat more of this or eat less of that; whether or not they're fitness goals: run more, lift more; some other goal: swim less, swim more, whatever it is their goal happens to be.
事实证明，当人们设定目标时，无论是否是营养目标：多吃这个或少吃那个；无论它们是否是健身目标：多跑、多举重；其他目标：少游、多游，无论他们的目标是什么。
Some learning goal, some relationship goal, some attempt to modify their behavior.
有些是学习目标，有些是关系目标，有些是试图改变自己的行为。
Andrew Huberman:
安德鲁·休伯曼：
Turns out that if the goal is too easy, it's too within reach, it doesn't recruit enough of the autonomic nervous system to make pursuit of that goal likely.
事实证明，如果目标太容易、太触手可及，它就无法调动足够的自主神经系统来实现该目标。
Now, that might be surprising, at least it was surprising to me.
现在，这可能令人惊讶，至少对我来说是令人惊讶的。
You think, well, something's really, really easy, there's a very low bar to achieve it, people are probably more likely to do it.
你会想，嗯，某件事真的非常容易，实现它的门槛非常低，人们可能更有可能去做。
But it turns out that's not the case.
但事实证明并非如此。
When we hear that a goal needs to be inspirational, what do we mean?
当我们听说目标需要鼓舞人心时，我们的意思是什么？
When we hear that something's too easy to recruit our action, what do we mean?
当我们听说某件事太容易招致我们的行动时，我们的意思是什么？
Well, Balcetis lab measured systolic blood pressure and found that when goals were too easy for people to attain, they didn't get that increase in systolic blood pressure and recruitment of the other neural and vascular systems, meaning the blood systems and the nervous system, that would place them into ongoing effort, and so they quickly gave up.
Balcetis 实验室测量了收缩压，发现当人们太容易实现目标时，他们的收缩压不会增加，也不会招募其他神经和血管系统，即血液系统和神经系统，这会让他们持续努力，所以他们很快就放弃了。
Andrew Huberman:
安德鲁·休伯曼：
Also, if a goal was too lofty, if it was too far from their current abilities, it didn't recruit enough systolic blood pressure.
此外，如果目标太高，如果距离他们当前的能力太远，就无法募集足够的收缩压。
Even if people could get very excited about something mentally, it simply didn't place their body into a state of readiness because it wasn't tangible that they could actually perhaps really achieve it.
即使人们可以在精神上对某件事感到非常兴奋，但这并没有让他们的身体进入准备状态，因为他们实际上可能真的无法实现它。
So it turns out that when goals were moderate, when they were just outside of one's immediate abilities, or that one felt that, "Yeah, that would take a lot of effort, but it's within range or maybe in range, like maybe I can do it, maybe I can't," then there was a near doubling of the systolic blood pressure in the good sense — it didn't go into the unhealthy range — and a doubling or more of the likelihood that they would engage in the ongoing pursuit of that particular goal.
因此，事实证明，当目标是适度的，当它们超出了一个人的直接能力时，或者当一个人觉得，“是的，这需要付出很多努力，但它在范围内或可能在范围内，就像也许我能做到，也许我不能，”那么，从好的意义上来说，收缩压几乎翻倍——它没有进入不健康的范围——并且他们参与持续追求的可能性增加了一倍或更多。那个特定的目标。
Andrew Huberman:
安德鲁·休伯曼：
So here we're talking about goal setting, and what we're saying is set goals that are realistic but that aren't so realistic that they're easy.
所以在这里我们谈论的是目标设定，我们所说的是设定的目标是现实的，但又不是太现实以至于变得容易。
The goals need to be realistic and truly challenging.
目标必须现实且真正具有挑战性。
Don't set goals that are so challenging and so lofty that they crash that blood pressure system in the other direction and make you or anyone feel unmotivated.
不要设定太有挑战性和太崇高的目标，否则它们会从另一个方向破坏血压系统，让你或任何人感到没有动力。
In hearing this, it makes sense, but I don't think I would've predicted it had they not done this very controlled study.
听到这个，这是有道理的，但如果他们没有进行这项非常对照的研究，我认为我不会预测到这一点。
I would've thought the loftier the goal, the bigger the goal, the more that it recruits the autonomic system, the more that people are likely to lean into the energy and effort to pursue and attain that goal.
我认为目标越高，目标越大，它对自主系统的调动就越多，人们就越有可能投入精力和努力来追求和实现该目标。
I also would've thought that if a goal is really easy to achieve, that it would engage the systems of action in the brain and body enough that people would sort of get into motion and pursue that goal.
我还认为，如果一个目标真的很容易实现，那么它就会充分调动大脑和身体的行动系统，人们就会开始行动并追求这个目标。
Andrew Huberman:
安德鲁·休伯曼：
But neither is the case.
但事实并非如此。
Again, set goals that are difficult to achieve but that are not so lofty that they collapse your system and that you feel overwhelmed.
再次强调，设定一些难以实现的目标，但又不要太高，以免让你的系统崩溃，让你感到不知所措。
And the important thing here is that how we perceive a goal, whether or not we think it's within reach or not, of course will vary, depending on whether or not we are rested, depending on whether or not other aspects of our life are going well.
这里重要的是，我们如何看待一个目标，无论我们是否认为它是可以实现的，当然都会有所不同，这取决于我们是否休息，取决于我们生活的其他方面是否进展顺利。
I mean, we can think that we are hot on the heels of a lifetime goal and everything's going well, and then there'll be some crisis, interpersonal crisis, or there'll be a health crisis and you'll be shut down.
我的意思是，我们可以认为我们正紧随一生的目标而一切进展顺利，然后就会出现一些危机，人际危机，或者会出现健康危机，然后你就会被关闭。
Andrew Huberman:
安德鲁·休伯曼：
And then that goal seems very, very hard to attain.
然后这个目标似乎非常非常难以实现。
So we will talk about how to update goals under different contexts in a few minutes.
所以我们将在几分钟内讨论如何在不同背景下更新目标。
But of course this is going to be an averaging; this isn't something that you do just once.
当然，这将是一个平均值；这不是你只做一次的事情。
But the takeaway again is very simple: set goals that are moderately hard to hard, but not so hard nor so easy that they don't engage your brain and body properly.
但要点也很简单：设定适度困难到困难的目标，但不要太难或太容易，以免无法正确地调动你的大脑和身体。
Moderate goals are best if you want to achieve your goals.
如果您想实现目标，中等目标是最好的。
Now I'd like to talk about three particular areas of scientific study that point to goal pursuit, goal assessment, and goal achievement.
现在我想谈谈科学研究的三个特定领域，即目标追求、目标评估和目标实现。
Andrew Huberman:
安德鲁·休伯曼：
Previously, I told you that it's great to foreshadow failure, that that's a great way to get your system into a state of activation.
之前，我告诉过你，预示失败是件好事，这是让你的系统进入激活状态的好方法。
I also told you that you want to set goals that are challenging but possible.
我还告诉过你，你想要设定具有挑战性但可能的目标。
And again, here I'm paraphrasing from the work of Emily Balcetis.
再次，我在这里转述艾米莉·巴尔塞蒂斯的作品。
I want to be very clear.
我想说得很清楚。
There are a few other things that one can do in order to bias the likelihood that you will succeed in trying to achieve your goals.
人们还可以做一些其他事情来增加你成功实现目标的可能性。
First of all, limit your options.
首先，限制你的选择。
Trying to pursue too many goals at once can definitely be counterproductive.
试图同时追求太多目标肯定会适得其反。
Now, I realize that life is complicated.
现在，我意识到生活是复杂的。
We all have multiple goals that we're trying to pursue.
我们都有多个想要追求的目标。
But if we have particular goals that are important to us, we have to be careful to not get distracted by other goals.
但如果我们有对我们来说很重要的特定目标，我们就必须小心，不要被其他目标分散注意力。
And many people run into this problem.
很多人都会遇到这个问题。
So setting one or two or maybe three major goals for a given year is going to be more than enough for most people and is actually going to be challenging for most people.
因此，为某一年设定一个或两个或三个主要目标对于大多数人来说已经足够了，而且实际上对大多数人来说都是具有挑战性的。
Andrew Huberman:
安德鲁·休伯曼：
Now of course, we have daily goals and monthly goals and yearly goals, but if we have big, lofty goals, we need to be careful not to contaminate our mental space and our visual space with too many goals.
当然，现在我们有每日目标、每月目标和年度目标，但如果我们有远大、崇高的目标，我们需要小心，不要让太多的目标污染我们的心理空间和视觉空间。
And why do I say visual goals?
为什么我说视觉目标？
Well, what various department stores and supermarkets have discovered is that the greater the number of things in our visual attention, the more that we can draw our attention and our goals off a line of pursuit.
嗯，各种百货公司和超市发现，我们视觉注意力中的事物越多，我们就越能将我们的注意力和我们的目标从追求的路线上吸引过来。
What does that mean?
这意味着什么？
Well, let's think about it in the practical context.
好吧，让我们在实际情况下考虑一下。
This has actually been done.
这实际上已经做到了。
Big department stores have figured out that if they stock their shelves chock-a-block with many, many options of food or clothing items or objects, or anything like that, people simply buy more stuff.
大型百货公司已经发现，如果他们的货架上堆满了许多食品、服装、物品或类似物品，人们就会购买更多的东西。
People are very prone to orienting their attention to whatever's in front of them.
人们很容易将注意力集中在眼前的事物上。
Andrew Huberman:
安德鲁·休伯曼：
You put a lot of stuff in front of them, their attention drifts.
你把很多东西放在他们面前，他们的注意力就会转移。
You put fewer things in front of them, their attention is more narrow.
你在他们面前放的东西越少，他们的注意力就越窄。
In a later episode, we'll talk about designing a workspace that's optimized on the basis of this.
在后面的章节中，我们将讨论在此基础上设计一个优化的工作空间。
It doesn't mean being in a room with nothing except just your desk and a computer; doesn't have to be that sparse.
这并不意味着在一个除了办公桌和电脑之外什么都没有的房间里。不必那么稀疏。
But visual sparseness actually can help us orient our focus and our behavior.
但视觉稀疏实际上可以帮助我们调整注意力和行为。
When we have a lot of things in our visual environment or a lot of things in our cognitive environment, it's the same thing.
当我们的视觉环境中有很多东西，或者我们的认知环境中有很多东西时，它们都是同一件事。
And so if you're going to try and pursue a fitness goal, a relationship goal, an academic goal, and a long-term life financial goal all at once, that's four things.
因此，如果你想同时追求健身目标、人际关系目标、学业目标和长期人生财务目标，那就是四件事。
And you're going to have to come up with systems that allow you to isolate those goals in a very rigid way.
你必须想出一个系统，让你能够以非常严格的方式隔离这些目标。
Andrew Huberman:
安德鲁·休伯曼：
And if you do have multiple interleaving goals and overlapping goals and simultaneous goals, in a few minutes, we're going to talk about a process that will allow you to use your visual system to align towards each of those goals sequentially in a way that makes it much more likely that you'll achieve them.
如果你确实有多个交错的目标、重叠的目标和同时的目标，几分钟后，我们将讨论一个过程，该过程将允许你使用视觉系统按顺序实现每个目标，从而使你更有可能实现它们。
So now let's talk about specificity of goals.
现在我们来谈谈目标的具体性。
We've all heard that the more specific a goal is and the more specific we are about when and how we are going to execute that goal, the higher probability that we will actually achieve that goal.
我们都听说过，目标越具体，我们对何时以及如何执行该目标越具体，我们实际实现该目标的可能性就越高。
And indeed that's the case, but there's an additional feature that's not often discussed that is vitally important and, in fact, may be more important than having a specific time of day or a specific endpoint in mind.
确实如此，但还有一个不经常讨论的附加功能非常重要，事实上，它可能比记住一天中的特定时间或特定终点更重要。
There was a really nice study that was done looking at recycling.
有一项非常好的研究是关于回收的。
This is something that a number of groups, businesses, households and individuals are trying to do more of.
许多团体、企业、家庭和个人都在努力做更多的事情。
Andrew Huberman:
安德鲁·休伯曼：
They're trying to lower carbon footprint or contribute to the world in some general way by throwing away fewer things that could potentially be recycled.
他们试图通过扔掉更少的可能回收的东西来降低碳足迹或以某种普遍的方式为世界做出贡献。
So this has been studied in the context of the work environment, where a business decides and lets everybody know that there's going to be a greater effort toward recycling cans or bottles, or bottles and cans, et cetera.
因此，这是在工作环境的背景下进行的研究，企业决定并让每个人都知道将付出更大的努力来回收罐头或瓶子，或者瓶子和罐头等等。
And then the way these studies were done is that the janitorial staff was swapped out temporarily for researchers that actually measured the number of recyclable items that showed up in the trash and not in the recycle as a function of the total amount of trash.
然后，这些研究的完成方式是，临时将清洁人员换成研究人员，这些研究人员实际测量了垃圾中出现的可回收物品的数量，而不是回收中的可回收物品的数量，作为垃圾总量的函数。
Why did I say as a function of the total amount of trash?
为什么我说是垃圾总量的函数？
Well, it's a way of controlling for differences in beverage consumption from one week to the next.
嗯，这是控制一周与下一周饮料消费差异的一种方法。
Anyway, the point is they were able to very carefully measure how much people are recycling before and after this call to action to recycle more.
无论如何，重点是他们能够非常仔细地测量在号召人们采取行动以回收更多垃圾之前和之后有多少人回收了垃圾。
Andrew Huberman:
安德鲁·休伯曼：
And what they found was if they said, "We are going to try and recycle more.
他们发现，如果他们说：“我们将尝试回收更多。
Try not to put cans and bottles in the trash," there, of course, was an improvement in recycling, but it was pretty modest.
尽量不要把罐头和瓶子扔进垃圾桶。”当然，回收方面有所改进，但效果相当有限。
Whereas when there was a very concrete plan and everyone knew what that concrete plan was, for instance to place all bottles and cans into the recycle, not the trash, or to limit the amount of trash by 50%, or to eliminate all recyclable items from the trash, so when they made it very concrete exactly what the action steps were, there was a remarkable, I mean close to a hundredfold or more improvement in recycling behavior that lasted many months after this call to action was made.
然而，当有一个非常具体的计划，并且每个人都知道该具体计划是什么时，例如将所有瓶子和罐子放入回收站，而不是垃圾桶，或者将垃圾数量限制在 50%，或者从垃圾箱中消除所有可回收物品，所以当他们非常具体地明确行动步骤时，回收行为有了显着的、我的意思是近百倍或更多的改善，这种改善在发出行动呼吁后持续了好几个月。
The takeaway from this is quite straightforward.
由此得出的结论非常简单。
It means that having a concrete plan is essential.
这意味着制定具体计划至关重要。
You can't just say, "I'm going to become a better recycler," or, "I'm going to do things that are better for the environment," or, "I'm going to become more physically fit."
你不能只是说，“我要成为一个更好的回收者”，或者“我要做一些对环境更好的事情”，或者“我要变得更加健康”。
Andrew Huberman:
安德鲁·休伯曼：
It has to be a specific set of action steps that get right down to details about what success would look like.
它必须是一组具体的行动步骤，具体到成功的细节。
I've heard this before described as "what does right look like?" What is the actual outcome that one would like to achieve in terms of action steps?
我以前听过这样的说法：“正义是什么样的？”就行动步骤而言，人们希望实现的实际结果是什么？
So not necessarily feeling states, it wasn't that they all sat around and said how great we're all going to feel about ourselves and the world when we accomplished this goal.
因此，不一定是感觉状态，并不是他们都坐在一起说，当我们实现这一目标时，我们都会对自己和世界感到多么伟大。
It was very concrete statements, very concrete plans about action steps that would deliver one to one's goal.
这是非常具体的声明，非常具体的关于行动步骤的计划，可以实现一个人的目标。
Somewhat straightforward and intuitive, but nonetheless worthwhile.
有点简单直观，但仍然值得。
What it suggests is that for all of us, if we have certain goals that we want to achieve, we need to be exquisitely detailed about what the action steps are that we are going to take, and to constantly update those action steps so that we have a higher probability of meeting those action steps.
它表明，对于我们所有人来说，如果我们有想要实现的某些目标，我们需要非常详细地了解我们将要采取的行动步骤，并不断更新这些行动步骤，以便我们有更高的概率实现这些行动步骤。
Andrew Huberman:
安德鲁·休伯曼：
Some of you may be asking how often should one assess progress?
你们中有些人可能会问应该多久评估一次进展？
Well, that of course will depend on the given goal that you're trying to pursue.
嗯，这当然取决于您想要追求的既定目标。
But in the studies that I've been referring to here, the assessment of progress and the updating of concrete plans was done weekly.
但在我在这里提到的研究中，进展评估和具体计划的更新是每周进行的。
So it seems like weekly is a good starting place to address how well one performed in the previous week, and then based on that performance, to update the action plan for the upcoming week.
因此，每周似乎是一个很好的起点，可以了解一个人在前一周的表现，然后根据该表现来更新下周的行动计划。
So weekly seems like a good solid rule of thumb for setting particular action goals and assessing one's progress towards the immediate and longer term goals.
因此，每周似乎是一个很好的可靠的经验法则，可以用来设定特定的行动目标并评估个人在实现近期和长期目标方面的进展。
Any discussion about goals and goal pursuit would be incomplete without a discussion about the molecule dopamine.
如果不讨论多巴胺分子，任何关于目标和目标追求的讨论都是不完整的。
Dopamine is often thought of as the molecule of pleasure and reward, but actually it is the molecule of motivation.
多巴胺通常被认为是快乐和奖励的分子，但实际上它是动机的分子。
This is best illustrated by a classic set of studies that have been carried out in both animals and in humans.
在动物和人类身上进行的一组经典研究最好地说明了这一点。
Andrew Huberman:
安德鲁·休伯曼：
The animal study can be described the following way.
动物研究可以如下描述。
Two rats, each in a separate cage.
两只老鼠，每只都关在一个单独的笼子里。
You can provide those rats with the opportunity to indulge in something that they like, like food, or mating, or heat if it's cold in the environment, or a cool spot in the cage if it's warm in the environment, and so forth.
你可以为这些老鼠提供沉迷于它们喜欢的东西的机会，比如食物、交配，或者如果环境寒冷则取暖，或者如果环境温暖则在笼子里找一个凉爽的地方，等等。
And what you find is that rats will very readily approach the rewarding thing.
你会发现老鼠很容易接近有回报的东西。
They will mate, they will eat, they will pursue something that is of pleasure.
他们会交配，他们会吃东西，他们会追求快乐的事情。
Now, if you are to take one of those rats and deplete its dopamine neurons — you can eliminate its dopamine neurons or block dopamine in the brain — what you find is that those animals will still enjoy pleasure.
现在，如果你要拿一只老鼠并耗尽它的多巴胺神经元——你可以消除它的多巴胺神经元或阻断大脑中的多巴胺——你会发现这些动物仍然会享受快乐。
They will consume the food, they will mate, et cetera.
它们会消耗食物，它们会交配，等等。
However, their motivation to achieve pleasure is vastly reduced.
然而，他们获得快乐的动力大大降低。
In fact, if you place the item of pleasure, the mate, the food, et cetera even just one rat's length away from that rat, the rat without dopamine will not even move one length of its own body in order to achieve that pleasure.
事实上，如果你将快乐的物品、伴侣、食物等放置在距离这只老鼠只有一米远的地方，没有多巴胺的老鼠甚至不会为了获得这种快乐而移动自己身体的一米远。
Andrew Huberman:
安德鲁·休伯曼：
And there are naturally occurring experiments in humans that mimic that result very accurately.
在人类身上进行的自然实验可以非常准确地模拟这一结果。
There are certain conditions in humans where there's a depletion of dopamine, and what you find is that the depletion of dopamine does not inhibit an ability to experience pleasure, necessarily.
在某些情况下，人类会出现多巴胺的消耗，而你会发现，多巴胺的消耗并不一定会抑制体验快乐的能力。
It inhibits an ability to pursue or go through the series of action steps in order to achieve pleasure.
它抑制了追求或完成一系列行动步骤以获得快乐的能力。
So dopamine really sits at the heart of our motivational state to seek out goals and to seek pleasure.
因此，多巴胺确实是我们寻求目标和寻求快乐的动机状态的核心。
And this is true for immediate goals that take place within a timeframe of minutes, or a timeframe of a day, or the timeframe of a week, or the timeframe of a lifetime.
对于在几分钟的时间范围内、一天的时间范围内、一周的时间范围内或一生的时间范围内发生的即时目标来说，情况也是如此。
Dopamine is the common currency by which we pursue goals.
多巴胺是我们追求目标的共同货币。
Now, dopamine does a number of things that are very interesting.
现在，多巴胺做了许多非常有趣的事情。
I'm going to describe a few of them as they relate to goal-seeking behavior.
我将描述其中一些与寻求目标行为相关的问题。
Andrew Huberman:
安德鲁·休伯曼：
First of all, there's a fundamental feature of how our brain releases and uses dopamine that's called reward prediction error.
首先，我们的大脑如何释放和使用多巴胺有一个基本特征，称为奖励预测误差。
And the simplest way to think about dopamine reward prediction error is that dopamine is released in the greatest amount and places us into a greater state of motivation when something happens that's positive and novel.
考虑多巴胺奖励预测错误的最简单方法是，当发生积极和新颖的事情时，多巴胺会释放最大量，并使我们进入更大的动力状态。
Now, an important thing to understand about dopamine is that it's not always released on the same schedule.
现在，了解多巴胺的一件重要事情是，它并不总是按相同的时间表释放。
There are a couple different ways that dopamine is released, and when it is released relative to your anticipation of a reward is key.
多巴胺的释放方式有多种，其中相对于您对奖励的预期释放的时间是关键。
If you don't expect something positive to happen, you're just going about your day and something positive happens, dopamine, and a lot of dopamine, is released.
如果你不期望发生积极的事情，那么你只是在过好这一天，就会发生积极的事情，多巴胺，大量的多巴胺就会被释放。
I had this happen recently.
我最近就发生过这种事。
I had no idea that I was going to be receiving something in the mail, but I went to the mail, I looked in the mail, and I got something very positive, and I was really, really excited about this.
我不知道我会收到邮件中的东西，但我去了邮件，我查看了邮件，我得到了一些非常积极的东西，我对此感到非常非常兴奋。
Andrew Huberman:
安德鲁·休伯曼：
This is a real event that happened just today.
这是今天刚刚发生的真实事件。
However, if we anticipate something positive is going to happen, and then that thing happens, we experience dopamine as part of the anticipation.
然而，如果我们预期会发生一些积极的事情，然后事情发生了，我们就会体验到多巴胺作为预期的一部分。
So even before we get the reward, there's an increase in dopamine.
因此，即使在我们获得奖励之前，多巴胺就会增加。
It's not as high as it would be if something really novel and unexpected and positive happened, but we do get an increase in dopamine.
它不像发生真正新颖、意外和积极的事情时那么高，但我们的多巴胺确实有所增加。
And then when we actually experience the reward, we experience the positive thing, there's a smaller increase in dopamine.
然后，当我们真正体验到奖励时，我们会体验到积极的事情，多巴胺的增加会较小。
So again, the biggest increases in dopamine are response to things that are positive and unexpected.
再说一次，多巴胺的最大增加是对积极和意想不到的事情的反应。
Lesser dopamine is released when we anticipate something good will happen.
当我们预期好事会发生时，就会释放较少的多巴胺。
And when that happens, yes, we get some dopamine, and we also get some dopamine when the positive thing happens.
当这种情况发生时，是的，我们会得到一些多巴胺，当积极的事情发生时，我们也会得到一些多巴胺。
Andrew Huberman:
安德鲁·休伯曼：
Think about anticipating a great meal with friends.
想象一下与朋友一起享用一顿美餐的情景。
We have some dopamine churning, friends come over.
我们的多巴胺在搅动，朋友们过来了。
Then we have the meal, and we also get some dopamine from that, but not nearly as much as we would if it had all happened as a part of a big surprise.
然后我们吃了一顿饭，我们也从中得到了一些多巴胺，但如果这一切都是作为一个大惊喜的一部分发生的话，我们所得到的量就不会那么多。
Then there's also the case in which we predict that something good will happen.
还有一种情况是我们预测会有好事发生。
When that happens there's an increase in dopamine, just as there was before.
当这种情况发生时，多巴胺就会增加，就像以前一样。
But then if that thing doesn't happen, for instance our friends don't show up for dinner, then there's a drop in dopamine below our initial baseline.
但如果这种事情没有发生，例如我们的朋友没有出现在晚餐上，那么多巴胺就会下降到我们最初的基线以下。
That drop in dopamine is the chemical essence of what we call disappointment.
多巴胺的下降就是我们所说的失望的化学本质。
Now, this dopamine reward prediction error, as it's called, can be leveraged toward trying to reach our goals because it tells us where we should set our milestones.
现在，这种所谓的多巴胺奖励预测错误可以用来实现我们的目标，因为它告诉我们应该在哪里设定里程碑。
We can't be in a mode of simply being focused on the finish line.
我们不能处于一种简单地专注于终点线的模式。
Andrew Huberman:
安德鲁·休伯曼：
Very few people can do that over long periods of time in a way that's effective.
很少有人能够以有效的方式长期做到这一点。
Now, earlier I talked about a study where people were focused on a finish line visually, and they were moving through space with these ankle weights on, but that was a very short-term goal.
现在，早些时候我谈到了一项研究，其中人们在视觉上专注于终点线，并且他们在脚踝负重的情况下在空间中移动，但这是一个非常短期的目标。
So if a goal is within minutes, or maybe even within an hour, or is in with our immediate visual environment, maybe we can do that.
因此，如果目标在几分钟内，甚至可能在一个小时内，或者在我们直接的视觉环境中，也许我们可以做到这一点。
But most goals of the sort that most people are pursuing, fitness goals, academic goals, business goals, relationship goals, et cetera involve some milestones.
但大多数人所追求的大多数目标，例如健身目标、学术目标、商业目标、人际关系目标等等，都涉及一些里程碑。
So understanding what we know about reward prediction error, we can make better choices about where to place the milestones, how far out in the future to place milestones.
因此，了解我们对奖励预测误差的了解，我们可以更好地选择在哪里放置里程碑，在未来多长时间放置里程碑。
So then the question becomes how often or at what intervals should one assess progress?
那么问题就变成了应该多久或以什么时间间隔评估进展情况？
And it turns out this is very subjective, but that there's a way to make it objective.
事实证明这是非常主观的，但有一种方法可以让它变得客观。
Andrew Huberman:
安德鲁·休伯曼：
Now, in a previous episode of the Huberman Lab podcast, I had a discussion with the great Robert Sapolsky, and we were talking about how the brain can subjectively change whether or not a given behavior or experience is positive or negative.
现在，在休伯曼实验室播客的前一集中，我与伟大的罗伯特·萨波尔斯基进行了讨论，我们讨论了大脑如何主观地改变给定的行为或经历是积极的还是消极的。
And the example that Robert gave is a really phenomenal one.
罗伯特举的例子确实是一个非凡的例子。
It's a study that's been done in rats and also in humans where they took a rat, they had a rat run on a running wheel.
这是一项在老鼠和人类身上进行的研究，他们让老鼠在跑轮上奔跑。
Rats, turns out, like to run on running wheels.
事实证明，老鼠喜欢在转轮上奔跑。
And the blood pressure of that animal, the health metrics for that animal, the lipid profiles, many, many things improved.
该动物的血压、健康指标、血脂等很多方面都得到了改善。
The rat was exercising and it got healthier and presumably got happier.
老鼠在锻炼，它变得更健康，想必也变得更快乐。
We don't know.
我们不知道。
We could have asked it, but we wouldn't know.
我们本来可以问，但我们不知道。
Doesn't know how to tell us, but we can measure blood lipids, we can measure blood pressure, and all sorts of things.
不知道如何告诉我们，但是我们可以测量血脂，我们可以测量血压，以及各种各样的东西。
Andrew Huberman:
安德鲁·休伯曼：
And indeed, when that rat exercised or when people exercise, they generally get healthier.
事实上，当老鼠锻炼或人们锻炼时，他们通常会变得更健康。
Except in that particular experiment, they had another animal, where every time rat number one ran, rat number two was forced to run.
除了那个特定的实验之外，他们还有另一只动物，每次一号老鼠逃跑时，二号老鼠就被迫逃跑。
It was on a running wheel, and it was forced to run, not because it wanted to, but because it was forced to.
它在一个跑轮上，它被迫跑，不是因为它想跑，而是因为它被迫跑。
And what was remarkable is that the physiological effects of being forced to do something were in the complete opposite direction as they were when those same behaviors were undertaken voluntarily.
值得注意的是，被迫做某事的生理效应与自愿采取同样行为时的生理效应完全相反。
In other words, the rat that was choosing to run got healthier, and the rat that was forced to run became unhealthy.
换句话说，选择逃跑的老鼠变得更健康，而被迫逃跑的老鼠变得不健康。
Blood pressure went up in a direction that wasn't effective and useful.
血压朝着无效且无用的方向上升。
Blood lipids got worse, stress hormones went up, et cetera, et cetera.
血脂变差，压力荷尔蒙升高等等。
And you see the same thing in humans.
你在人类身上也看到同样的事情。
Now, what this says is that our subjective understanding of why we are doing something is fundamentally important for the effects that we will get from that behavior, and indeed the effects that that behavior will have on us.
现在，这说明我们对为什么要做某事的主观理解对于我们从该行为中获得的影响以及该行为实际上会对我们产生的影响至关重要。
Andrew Huberman:
安德鲁·休伯曼：
So this has two major implications.
所以这有两个主要含义。
First of all, in terms of reward schedules, we can decide to use any reward schedule that we want for a given behavior.
首先，就奖励计划而言，我们可以决定对给定行为使用我们想要的任何奖励计划。
We can decide that the milestones for, let's say, a plan of getting in really terrific cardiovascular shape over the next year, we can decide to assess every day and ask ourselves, how good was our progress.
我们可以决定里程碑，比如说，在明年实现真正出色的心血管健康的计划，我们可以决定每天评估并问自己，我们的进步有多好。
And if we made progress, then we're going to reward ourselves.
如果我们取得了进步，那么我们就会奖励自己。
We could do that every third day.
我们可以每三天这样做一次。
We could do it every week.
我们可以每周都这样做。
We could do it every five minutes if we actually had the time to do that.
如果我们真的有时间的话，我们可以每五分钟做一次。
Andrew Huberman:
安德鲁·休伯曼：
The reward schedule, the dopamine system, is highly susceptible to these subjective effects, these so-called top-down effects of when we decide that something is going to be good for us, if we analyze it on a given timeframe, well, then it's going to be good for us.
奖励计划，多巴胺系统，非常容易受到这些主观效应的影响，这些所谓的自上而下的效应，即当我们决定某件事对我们有利时，如果我们在给定的时间范围内分析它，那么它就会对我们有利。
So what I suggest people do is pick a particular interval at which they're going to assess progress.
因此，我建议人们选择一个特定的时间间隔来评估进展。
And if you've been making regular progress towards a goal, that you reward yourself, and the reward indeed is all cognitive, it's all mental.
如果你一直在朝着一个目标不断取得进展，你就会奖励自己，而奖励确实都是认知上的，都是精神上的。
It's telling yourself-
这是在告诉自己——
PART 2 OF 3 ENDS Andrew Huberman:
第 2 部分（共 3 部分）结束 Andrew Huberman：
...
...
is all cognitive.
都是认知的。
It's all mental.
这都是心理上的。
It's telling yourself, "Yes, I'm on the right track." Now, some people will say, "Wait, but I want to know exactly how often I should do that." You need to do that at an interval that you can maintain consistently.
它告诉自己：“是的，我走在正确的道路上。”现在，有些人会说：“等等，但我想确切地知道我应该多久这样做一次。”您需要按照可以持续保持的时间间隔执行此操作。
Okay.
好的。
So, you're not going to reward yourself every minute or every step of every jog that you take unless you can do it every minute of every step of every jog that you take.
所以，你不会在每次慢跑的每一分钟或每一步都奖励自己，除非你能在每次慢跑的每一步的每一分钟都奖励自己。
For that reason, I think that daily or, ideally, weekly assessments are going to be best.
出于这个原因，我认为每日或理想情况下每周评估将是最好的。
I think that checking in at the end of a week, looking back on the previous week and assessing how well you performed in pursuit of a given goal, how many times a week you ran, or how many times you studied, or how many times you did something that you wanted to do or avoided something that you didn't want to do.
我认为在一周结束时进行检查，回顾前一周并评估您在追求给定目标方面的表现，每周跑步多少次，或者您学习了多少次，或者有多少次您做了您想做的事情或避免了您不想做的事情。
I think that's a reasonable and tractable schedule to assess once a week.
我认为这是一个合理且易于处理的时间表，每周评估一次。
Andrew Huberman:
安德鲁·休伯曼：
So, that's one point, that pick a milestone that you can maintain consistently throughout the pursuit of a goal.
所以，这就是一点，选择一个你可以在追求目标的过程中始终如一地保持的里程碑。
The second thing is that the subjective effects that were described by that Sapolsky study, or that Sapolsky described, rather, are absolutely essential for all aspects of goal-seeking behavior.
第二件事是，萨波尔斯基研究所描述的主观效应，或者说萨波尔斯基所描述的主观效应，对于目标寻求行为的各个方面都是绝对重要的。
We cannot underestimate the extent to which the dopamine system and our sense of whether or not we are on the right track is under our cognitive control.
我们不能低估多巴胺系统以及我们对自己是否走在正确轨道上的感觉受认知控制的程度。
If we constantly place ourself into a mode of thinking that we are failing, well then indeed we are not going to churn out much dopamine.
如果我们不断地让自己陷入一种认为自己失败了的思维模式，那么我们确实不会产生太多多巴胺。
Now, earlier I said we need to predict and visualize failure, but that is not the same thing as thinking about ourselves as failing.
现在，早些时候我说过我们需要预测和想象失败，但这与认为自己失败不是一回事。
We need to predict what the outcome would be if we failed, but then in countering that and in behaving in a certain way and thinking in a certain way and pursuing our goals in an effective way, maybe checking in on that each week.
我们需要预测如果我们失败了会产生什么结果，但随后要对此进行反击，以某种方式行事，以某种方式思考，并以有效的方式实现我们的目标，也许每周都会检查一下。
Andrew Huberman:
安德鲁·休伯曼：
We definitely need to reward ourselves cognitively for the correct and successful pursuit.
我们绝对需要在认知上奖励自己正确而成功的追求。
What this means is that, anticipate and think about failure as a mechanism of generating motivation, and indeed fear and anxiety, so that you lean into the correct behaviors and you lean away from the incorrect behaviors to reach your goal.
这意味着，预期失败并将其视为产生动力、恐惧和焦虑的一种机制，这样你就会倾向于正确的行为，并远离不正确的行为，以实现你的目标。
But then weekly or so, whatever you can maintain consistently, you absolutely want to reward yourself cognitively by telling yourself, "I'm on the right track.
但每周左右，无论你能持续保持什么，你绝对想通过告诉自己“我走在正确的道路上”来奖励自己。
I got another week where I accomplished whatever it is that I'm trying to accomplish." A concrete example that I'm following now is this 150 to 200 minutes of zone 2 cardio per week because that's shown to be very effective in improving mental and physical health metrics.
我还有一周的时间完成我想要完成的事情。”我现在关注的一个具体例子是每周 150 到 200 分钟的 2 区有氧运动，因为事实证明这对于改善心理和身体健康指标非常有效。
So once a week, I'll check in with myself.
所以每周一次，我都会自我检查一次。
If I reach that 150-to-200-minute threshold, then I'll reward myself simply by checking off a box and saying, "Okay, I'm on track, I'm on track, I'm on track."
如果我达到了 150 到 200 分钟的阈值，那么我会简单地通过勾选一个框来奖励自己，并说：“好吧，我在正轨上，我在正轨上，我在正轨上。”
Andrew Huberman:
安德鲁·休伯曼：
This dopamine system is critical to re-up, to remind ourselves that we are on track if indeed we are on track, because dopamine itself provides a state of motivation and readiness to continue in the regular pursuit of our goals.
这种多巴胺系统对于重新启动至关重要，可以提醒自己，如果我们确实走在正轨上，我们就走上了正轨，因为多巴胺本身提供了一种动力和准备状态，让我们继续定期追求我们的目标。
Dopamine, the molecule, is actually used to manufacture epinephrine and norepinephrine, which are other molecules in our brain and body, which put us into that readiness and action state.
多巴胺这种分子实际上用于制造肾上腺素和去甲肾上腺素，它们是我们大脑和身体中的其他分子，它们使我们进入准备和行动状态。
They are actually the molecules that help generate that increase in systolic blood pressure that puts us into a state of readiness.
它们实际上是帮助产生收缩压升高的分子，使我们进入准备状态。
So, you can think about dopamine as a self-amplifying system, provided that you are leveraging the dopamine system on a consistent schedule.
因此，您可以将多巴胺视为一个自我放大系统，前提是您按照一致的时间表利用多巴胺系统。
Now, by also following a consistent schedule of self-reward, you set yourself up for any positive unanticipated rewards that may happen.
现在，通过遵循一致的自我奖励时间表，您可以为可能发生的任何积极的意外奖励做好准备。
So for instance, if you're checking in with yourself weekly, telling yourself that you're doing well, if indeed you are, and then out of nowhere — for instance, you're out on a run or you're doing something, I'm using fitness as an example, but you're doing something you find yourself performing particularly well, that's a unexpected dopamine reward that will further amplify the system.
例如，如果你每周检查自己，告诉自己你做得很好，如果确实如此，然后突然间——例如，你出去跑步或者你正在做某事，我以健身为例，但你正在做一些你发现自己表现特别好的事情，这是一种意想不到的多巴胺奖励，将进一步放大系统。
Andrew Huberman:
安德鲁·休伯曼：
Now, I know many people out there having heard me talk about dopamine before worry, "Well, can I release too much dopamine, and then the whole system will crash and then I'll run out of motivation?" In general, that doesn't happen unless people are using pharmacology supplements or prescription drugs or illicit drugs to increase dopamine.
现在，我知道很多人在听我谈论多巴胺之前会担心，“好吧，我会释放太多的多巴胺，然后整个系统就会崩溃，然后我就会失去动力吗？”一般来说，除非人们使用药理学补充剂、处方药或非法药物来增加多巴胺，否则这种情况不会发生。
This is why I'm a big fan of things like cold showers and cold water exposure, which has been shown to lead to long-lasting 2.5 X increases in dopamine.
这就是为什么我非常喜欢洗冷水澡和接触冷水等事情，事实证明，这可以使多巴胺持久增加 2.5 倍。
Or in some cases, supplementation with things like L-tyrosine, which are precursors to dopamine.
或者在某些情况下，补充 L-酪氨酸等物质，它们是多巴胺的前体。
Or in some cases, caffeine, which can increase the number of dopamine receptors that we have so that whatever dopamine we have floating around can be more effective in activating these motivational states.
或者在某些情况下，咖啡因可以增加我们多巴胺受体的数量，这样我们周围漂浮的任何多巴胺都可以更有效地激活这些动机状态。
But things that really increase dopamine and then cause it to crash can be problematic.
但真正增加多巴胺然后导致其崩溃的事情可能会产生问题。
One way to conceive of dopamine is as a sort of dopamine wave pool.
将多巴胺想象成一种多巴胺波池的一种方式。
Andrew Huberman:
安德鲁·休伯曼：
You've probably seen these wave pools where some pressure is pushed into the pool and then you get these waves going.
您可能见过这些波浪池，其中有一些压力被推入池中，然后您就会产生这些波浪。
If those waves are consistent enough and they're of high enough amplitude, the waves can continue to go up and down and up and down.
如果这些波足够一致并且振幅足够高，那么波可以继续上下移动。
But if it's a giant wave, if you get a huge blast of dopamine, well then a bunch of the water sloshes out of the wave pool, and then you basically have to take some time off, reset that dopamine level.
但如果这是一个巨大的波浪，如果你得到大量的多巴胺，那么一堆水就会从波浪池中流出，然后你基本上必须休息一段时间，重置多巴胺水平。
That's what happens in addiction and when people start pushing in a lot of drugs or other things into the system that increase dopamine too much.
这就是成瘾时发生的情况，当人们开始向系统中注入大量药物或其他物质，过多增加多巴胺时。
So, today we've almost exclusively been talking about behavioral tools.
所以，今天我们几乎只讨论行为工具。
It is possible to incorporate supplements and things of that sort that can increase dopamine as a way to getting into ongoing motivational states, but I caution people about relying on those too much.
可以将补充剂和类似的可以增加多巴胺的东西作为进入持续动力状态的一种方式，但我警告人们不要过度依赖这些。
Andrew Huberman:
安德鲁·休伯曼：
Really what you want is you want a situation where your own positive feedback, your own understanding that you are reaching the milestones that you've set out for yourself, that you're achieving those, and that is what's causing these waves or these increases in dopamine that will further amplify your motivational states.
你真正想要的是一种你自己的积极反馈，你自己的理解，你正在达到你为自己设定的里程碑，你正在实现这些目标，这就是导致这些波或多巴胺增加的原因，这将进一步增强你的动机状态。
Another very interesting aspect of dopamine that I've not talked about at all on this podcast before is actually how the dopamine system interacts with the visual system.
多巴胺的另一个非常有趣的方面，我之前在这个播客中根本没有谈论过，实际上是多巴胺系统如何与视觉系统相互作用。
We've talked a lot about how harnessing your visual attention to a particular point is great and can help serve your ability to both set and achieve goals.
我们已经讨论了很多关于如何利用你的视觉注意力到某个特定点的好处，并且可以帮助你提高设定和实现目标的能力。
Really wonderful work that was done by Wolfram Schultz, who's one of the great pioneers in this area of dopamine and dopamine reward prediction, showed that for people that have normal levels of dopamine, their visual search, meaning how they scan visual environments, tends to be pretty constrained.
沃尔夫拉姆·舒尔茨（Wolfram Schultz）是多巴胺和多巴胺奖励预测领域的伟大先驱之一，他所做的非常出色的工作表明，对于多巴胺水平正常的人来说，他们的视觉搜索（即他们扫描视觉环境的方式）往往受到相当的限制。
They might move their eyes around a particular visual environment, searching somewhat.
他们可能会在特定的视觉环境中移动眼睛，进行一些搜索。
Andrew Huberman:
安德鲁·休伯曼：
For people that lack dopamine, they actually have very little movement of their eyes.
对于缺乏多巴胺的人来说，他们的眼球运动实际上很少。
They don't actually tend to look very far into the horizon.
他们实际上并不倾向于把目光投向很远的地方。
They don't have that very focused vergence point that we're talking about, that kind of, I guess for lack of a better phrase, that kind of eye-of-the-tiger focus on a goal.
他们没有我们正在谈论的那种非常集中的聚散点，我想是因为缺乏更好的短语，那种对目标的虎视眈眈。
Rather, their eye movements are depleted, and they're not actually evaluating horizons off in their future.
相反，他们的眼球运动已经耗尽，他们实际上并没有评估自己的未来。
They're not focused so much on the extrapersonal space.
他们不太关注个人之外的空间。
And this actually can be restored in some of these that took place in Parkinson's patients and other people who have dopamine depleted, that when dopamine is restored pharmacologically, their visual focus is re-enhanced again.
这实际上可以在帕金森氏症患者和其他多巴胺耗尽的人身上恢复，当多巴胺通过药理学恢复时，他们的视觉焦点会再次增强。
Now, there are a lot of details to this study that don't map perfectly onto everything that I've talked about, but the point is this: when we are focused on a particular point in visual space or its particular goal or horizon, all those systems, our blood pressure, epinephrine, and indeed dopamine get recruited to put us into a state of readiness and willingness to go pursue things in that extrapersonal space.
现在，这项研究的很多细节并不能完美地映射到我所讨论的所有内容，但要点是：当我们专注于视觉空间中的特定点或其特定目标或地平线时，所有这些系统，我们的血压，肾上腺素，甚至多巴胺都会被招募，使我们进入一种准备好并愿意去追求那个超个人空间中的事物的状态。
Andrew Huberman:
安德鲁·休伯曼：
When our visual attention is very diffuse, all of that relaxes and we tend to be more comfortable staying in the place that we are in peripersonal space, and the effect works in the other direction too.
当我们的视觉注意力非常分散时，所有这些都会放松，我们往往会更舒服地呆在我们所处的个人空间中，而且这种效果也会在另一个方向上发挥作用。
When dopamine is increased, our visual attention for particular things out in space increase.
当多巴胺增加时，我们对太空中特定事物的视觉注意力就会增加。
So, the way it works is reciprocal.
因此，它的工作方式是相互的。
When we use our visual system in a particular way, bring it to a point of focus, it recruits chemical and neural systems in our brain and body that put us into a state of readiness and pursuit.
当我们以特定的方式使用我们的视觉系统，将其吸引到一个焦点时，它会在我们的大脑和身体中招募化学和神经系统，使我们进入准备和追求的状态。
And when we increase certain chemicals in our brain and body like epinephrine, like dopamine, then we also allow our visual system to be in a state of looking out at particular locations in our visual world.
当我们增加大脑和身体中的某些化学物质（如肾上腺素、多巴胺）时，我们也会让我们的视觉系统处于观察视觉世界中特定位置的状态。
So, the system works in both directions, and some people leverage this by using things like caffeine or taking things like L-tyrosine to increase dopamine.
因此，该系统是双向运作的，有些人通过使用咖啡因等物质或 L-酪氨酸等物质来利用这一点来增加多巴胺。
Andrew Huberman:
安德鲁·休伯曼：
And again, it works both ways.
再说一次，它是双向的。
There's no right or wrong way to do it.
没有正确或错误的方法。
I'm a particular fan of using behavioral tools, always, prior to using supplementation or any kinds of other tools, because behavioral tools have a very unique feature that supplementation and other chemical tools don't, which is that behavioral tools used over time engage neuroplasticity.
我特别喜欢在使用补充剂或任何其他工具之前使用行为工具，因为行为工具具有补充剂和其他化学工具所没有的非常独特的功能，即随着时间的推移使用的行为工具会产生神经可塑性。
As we start to practice using our visual system to harness our attention to particular locations and in that way move toward particular goals, we get better and better at using those systems.
当我们开始练习使用视觉系统来控制我们对特定位置的注意力并以这种方式朝着特定目标迈进时，我们就会越来越擅长使用这些系统。
In fact, the systems for focus and motivation themselves have plasticity, so we get better at being motivated and focused when we place our visual attention at a given location.
事实上，注意力和动机系统本身具有可塑性，因此当我们将视觉注意力放在给定位置时，我们会更好地受到动机和注意力的影响。
Using chemical assistance, of a safe kind, of course — check with your doctor — but things like L-tyrosine or caffeine, or those combined, yes, it will increase dopamine and will increase our ability to engage in visual focus somewhat, but those compounds alone don't modify the circuitries in the way that we want.
当然，使用安全的化学辅助——请咨询你的医生——但是像L-酪氨酸或咖啡因这样的东西，或者它们的组合，是的，它会增加多巴胺，并在一定程度上提高我们参与视觉聚焦的能力，但这些化合物本身并不能以我们想要的方式改变电路。
Andrew Huberman:
安德鲁·休伯曼：
So, I always say behavioral tools first, then nutritional tools, then supplementation tools.
所以，我总是先说行为工具，然后是营养工具，然后是补充工具。
And then if it's right for you and safe, maybe you advance into some of the other more sophisticated tools.
然后，如果它适合您并且安全，也许您可以继续使用其他一些更复杂的工具。
I'd like to just briefly recap what I've covered up until now and, again, emphasize that much of what I've covered has been based on the beautiful work of Emily Balcetis and colleagues.
我想简单回顾一下到目前为止我所涵盖的内容，并再次强调我所涵盖的大部分内容都是基于 Emily Balcetis 及其同事的出色工作。
I do hope to get her as a guest on the podcast, by the way.
顺便说一句，我确实希望让她作为播客的嘉宾。
First of all, set goals that are challenging but possible, those moderate goals — not super easy, not super difficult, but moderately challenging goals — seem to be the most effective in moving people towards their goals over the short and long term.
首先，设定具有挑战性但可能的目标，那些温和的目标——不是超级容易，不是超级困难，而是具有适度挑战性的目标——似乎是在短期和长期内推动人们实现目标的最有效方法。
Second, plan concretely.
二是规划具体。
You need a concrete set of actions that you're going to follow in order to reach your goals.
您需要遵循一组具体的行动才能实现您的目标。
Third, foreshadow failure.
第三，预示着失败。
This is a somewhat surprising one to me.
这对我来说有点令人惊讶。
Andrew Huberman:
安德鲁·休伯曼：
I would've anticipated that imagining success is the way to go.
我本以为想象成功才是正确的出路。
It turns out that imagining success and visualizing success can be useful at the outset of a goal and maybe every once in a while in pursuit of that goal, but that it's not terrific for putting you in constant pursuit of that goal.
事实证明，想象成功和想象成功在目标开始时可能很有用，也许在追求该目标时偶尔有用，但它对于让你不断追求该目标来说并不是很好。
Rather, foreshadowing failure, visualizing failure and all the terrible things that it's going to bring seems to be more effective.
相反，预示失败、想象失败以及它将带来的所有可怕的事情似乎更有效。
And that maps very well to what's known about the neural circuitry and the involvement of the amygdala.
这很好地映射了我们对神经回路和杏仁核参与的了解。
Focus on particular visual points as a way to harness your attention and to remove distractors.
专注于特定的视觉点，以此来吸引你的注意力并消除干扰。
Removing distractors and getting your body and brain into a mode of activation, getting that healthy increase in systolic blood pressure that puts you into forward motion towards your goals, is absolutely key.
消除干扰因素，让您的身体和大脑进入激活模式，让收缩压健康升高，让您朝着目标前进，这绝对是关键。
So, that's a brief summary of what I've covered up until now.
这是我迄今为止所涵盖内容的简要总结。
Andrew Huberman:
安德鲁·休伯曼：
There were other things too, of course: the dopamine system and the power of subjective top-down control in regulating that dopamine system.
当然，还有其他因素：多巴胺系统以及主观自上而下控制多巴胺系统的力量。
But I want to be sure to include a tool that's been especially powerful for me that's grounded in the neuroscience research and in the psychology research.
但我想确保包含一个对我来说特别强大的工具，它基于神经科学研究和心理学研究。
And as I describe this tool next, I think you'll see the ways in which it meshes nicely with the work that Emily Balcetis and colleagues have done.
当我接下来描述这个工具时，我想您会看到它与 Emily Balcetis 及其同事所做的工作完美契合的方式。
This is something that I've personally been doing for many years, based on my understanding of the visual system and the understanding that indeed we can move our cognition and our perception from a place of interoception and focusing on our peripersonal space, that space within us and immediately around us and on the things that are immediately accessible to us.
这是我个人多年来一直在做的事情，基于我对视觉系统的理解，以及我们确实可以将我们的认知和感知从内感受的地方转移到我们的个人空间，即我们内部和我们周围的空间以及我们可以立即接触到的事物上。
That we can shift from that mode to this mode of exteroception, of focusing on things outside the confines of our skin and that are beyond our reach, that are literally goal-directed behaviors and goal-directed thoughts.
我们可以从这种模式转变为这种外感受模式，即专注于我们皮肤范围之外的事物以及超出我们能力范围的事物，这些事物实际上是目标导向的行为和目标导向的思想。
Andrew Huberman:
安德鲁·休伯曼：
And this is something that in the past I talked about a little bit, and I've talked about something called space-time bridging, and we haven't talked too much about the time domain of the visual system today.
这是过去我讲过一点的东西，我讲过一个叫时空桥接的东西，我们今天没有讲太多视觉系统的时域。
But space-time bridging is simply a way of using one's visual system to focus on the peripersonal space and interoception, and then gradually, in a deliberate way, stepping one's focus into the extrapersonal space and then back to the peripersonal space in a way that gives you a lot of flexibility and control over that ability in your daily life.
但时空桥接只是一种利用人的视觉系统专注于人际空间和内感受的方式，然后逐渐地、以一种刻意的方式，将注意力转移到人际空间，然后回到人际空间，这种方式给你在日常生活中提供很大的灵活性和控制能力。
So, I'm going to first describe the tool, and then I will explain more about the underlying science and the underlying mechanism.
因此，我将首先描述该工具，然后我将解释更多有关基础科学和基础机制的信息。
Here's how you would do this.
以下是您将如何执行此操作。
You could do this indoors or outdoors, although ideally you would do it in a location where you could view a horizon; it could be through a window or, ideally, outdoors without a window.
您可以在室内或室外进行此操作，但理想情况下您应该在可以看到地平线的位置进行此操作；它可以通过窗户，或者理想情况下，在没有窗户的户外。
Andrew Huberman:
安德鲁·休伯曼：
It could be done any time of day.
一天中的任何时间都可以进行。
At night, it might be a little more challenging, but it goes the following way.
到了晚上，这可能会更具挑战性，但情况如下。
What you first do is you would close your eyes — this could be done seated or standing.
你首先要做的是闭上眼睛——这可以坐着或站着完成。
But you would close your eyes, and you would focus as much of your attention, including your visual attention, on your inner landscape, on your interoception.
但你会闭上你的眼睛，你会集中你的注意力，包括你的视觉注意力，你的内心景观，你的内感受。
So, that would be your breathing, your heart rate, maybe even the surface of your skin, but really focusing internally.
所以，这将是你的呼吸、你的心率，甚至可能是你皮肤的表面，但真正集中在内部。
Now, how can you focus your visual attention internally if your eyes are closed?
现在，如果你闭上眼睛，你如何才能将视觉注意力集中到内部呢？
Well, you do that by imagining your inner landscape.
好吧，你可以通过想象你的内心景观来做到这一点。
Okay.
好的。
So, you don't have to imagine your heart beating, and so forth.
所以，你不必想象你的心跳等等。
But what you're trying to do is eliminate perception of the outside world.
但你要做的就是消除对外部世界的感知。
You're eliminating exteroception, and you're focusing all of your cognitive attention and your perceptual attention on what you're experiencing within the confines of your skin or at the level of the surface of your skin and inside your body.
你正在消除外感受，并将所有认知注意力和感知注意力集中在你在皮肤范围内或皮肤表面和身体内部所经历的事情上。
Andrew Huberman:
安德鲁·休伯曼：
And you would do that for a duration of approximately three slow breaths.
你会持续大约三次缓慢的呼吸。
Okay.
好的。
So, close your eyes; you would do breath one, breath two, and breath three, concentrating all your attention on your internal landscape.
所以，闭上眼睛；你会做第一呼吸、第二呼吸、第三呼吸，将所有注意力集中在你的内部景观上。
Then you would open your eyes, and you would focus your visual attention on some area on the surface of your body.
然后你会睁开眼睛，并将视觉注意力集中在身体表面的某个区域。
So for me, the way that I typically do this will be to focus on, say, the palm of my hand.
所以对我来说，我通常这样做的方式是专注于我的手掌。
So, I'll focus my visual attention on the palm of my hand, and I then do three breaths again, focusing on my internal state.
所以，我会把视觉注意力集中在手掌上，然后再做三次呼吸，专注于我的内部状态。
But now I'm splitting out a little bit of my attention from interception to exteroception.
但现在我把一部分注意力从拦截转移到了外感受上。
I'm focusing on something outside me.
我专注于我之外的事情。
The ratio, or the split of attention, is about 90/10.
这个比率，或者说注意力的分配，大约是 90/10。
About 90% of my attention is focused internally, but I'm also focusing some of my attention externally.
我大约 90% 的注意力集中在内部，但我也将一些注意力集中在外部。
Andrew Huberman:
安德鲁·休伯曼：
Most people can do this pretty easily.
大多数人都可以很容易地做到这一点。
Then there's a third, what I call, station.
然后还有第三个，我称之为车站。
I now move my visual attention to outside my body, to some location in the room, or if I'm outside in the external environment, something in the range of five to 15 feet away.
现在，我将视觉注意力转移到身体外部、房间内的某个位置，或者如果我在外部环境中，则转移到 5 到 15 英尺外的某个位置。
And I'm trying to move 90% of my attention to that external object.
我试图将 90% 的注意力转移到外部物体上。
So, now I'm really biasing my perception and my attention towards exteroception.
所以，现在我的看法和注意力确实偏向于外感受。
As I breathe, I'm paying attention to those three breaths.
当我呼吸时，我会注意这三个呼吸。
So, that's why there's still 10% that's focused on my internal landscape because I want to pay attention to those three breaths, but I'm focusing as much of my attention outside of myself, maintaining just a little bit on my internal state, so I can measure the cadence of those three breaths.
所以，这就是为什么仍然有 10% 的注意力集中在我的内部景观上，因为我想关注这三个呼吸，但我将尽可能多的注意力集中在自己之外，只保持一点点我的内部状态，这样我就可以测量这三个呼吸的节奏。
Then I move my visual attention to yet another station which is further away, typically a horizon or something as far off in the distance as I can possibly see.
然后我将视觉注意力转移到另一个更远的站，通常是地平线或我能看到的最远的地方。
Again, for the duration of three breaths.
再次，持续三个呼吸的时间。
Andrew Huberman:
安德鲁·休伯曼：
And at that point, I'm trying my very best to move 99, if not 100% of my attention to that external location.
那时，我会尽力将 99%（如果不是 100%）的注意力转移到外部位置。
Okay.
好的。
And then what I typically will do is I will try and expand both my vision and my cognition to a much broader sphere.
然后我通常会尝试将我的视野和认知扩展到更广阔的领域。
This is that magnocellular vision that we talked about before, where I'm not focusing on a particular location on the horizon.
这就是我们之前讨论过的大细胞愿景，我不关注地平线上的特定位置。
I'm trying to dilate the aperture of my field of view so I can see as much of the visual landscape as I'm in as possible.
我试图扩大视野，这样我就可以看到尽可能多的视觉景观。
If you're in an internal, excuse me, if you're indoors, then that might be the ceiling, the walls, and the floor of the environment you're in.
如果你在内部，对不起，如果你在室内，那么那可能是你所处环境的天花板、墙壁和地板。
If you're outdoors, it would be to expand your visual focus as broadly as you possibly can.
如果您在户外，则应尽可能扩大您的视觉焦点。
Again, for the duration of three breaths.
再次，持续三个呼吸的时间。
Then I would return immediately to my internal landscape.
然后我会立即回到我的内心景观。
Andrew Huberman:
安德鲁·休伯曼：
I would close my eyes, and I would do three more breaths, focusing entirely on my interoception, on my internal landscape or what we called before my peripersonal space.
我会闭上眼睛，再做三次呼吸，完全专注于我的内感受，我的内部景观或我们所说的我的个人空间之前的东西。
And I would then repeat that — peripersonal space, 100%.
然后我会重复一遍——个人空间，100%。
Focused on my hand, 90%, 10% on my peripersonal space or my internal landscape.
90% 专注于我的手，10% 专注于我的个人空间或我的内部景观。
Stepping out to another location, where it's mostly exteroception, maybe a little bit of recognition of my internal state.
走到另一个地方，那里主要是外感受，也许是对我内部状态的一点认识。
Then to the horizon, then to this broader visual sphere, then back into my body.
然后到地平线，再到这个更广阔的视野，然后回到我的身体。
And I would work through each of those stations maybe two or three times.
我可能会在每个站点上工作两到三次。
The entire thing takes about 90 seconds to three minutes, depending on how many breaths you do.
整个过程大约需要 90 秒到三分钟，具体取决于您呼吸的次数。
I said three, but you could do one or 10, it doesn't really matter.
我说的是三个，但是你可以做一个或十个，这并不重要。
Or it's also going to depend on, for instance, how slowly you're breathing because your breathing might be faster than mine or vice versa.
或者它也取决于，例如，你的呼吸有多慢，因为你的呼吸可能比我快，反之亦然。
What is all of this doing?
这一切到底是在做什么？
Why do I call this space-time bridging?
为什么我称其为时空桥接？
And why is this useful for goal setting?
为什么这对于目标设定有用？
Andrew Huberman:
安德鲁·休伯曼：
The reason I call it space-time bridging is that the visual system is not just about analyzing space, it's actually how we batch time.
我称之为时空桥接的原因是视觉系统不仅仅是分析空间，它实际上是我们批处理时间的方式。
It's how we carve up time.
这就是我们分配时间的方式。
And the simple way to state this is that when we focus our visual attention on a very narrow point that's close to our body and our immediate experience, we tend to slice up time very finely.
表述这一点的简单方法是，当我们将视觉注意力集中在靠近我们的身体和直接体验的非常狭窄的点上时，我们往往会非常精细地分割时间。
We are focused on our breathing, we're focused on our heartbeats.
我们专注于我们的呼吸，我们专注于我们的心跳。
In fact, our breathing and our internal landscape and our heartbeats become the sort of second hand, if you will, on our experience.
事实上，如果你愿意的话，我们的呼吸、我们的内部景观和我们的心跳都成为我们经验的二手资料。
We are carving up time according to our immediate physiological experience.
我们根据直接的生理经验来分配时间。
Whereas when we focus our visual attention outside our body, not only do we engage that exteroceptive, extrapersonal space system and we start to engage the dopamine system, the goal-directed system, but we also start batching time differently.
然而，当我们将视觉注意力集中在身体之外时，我们不仅会参与外感受的、超个人的空间系统，并且开始参与多巴胺系统（目标导向系统），而且我们也会开始以不同的方式批处理时间。
When we focus our visual system into a broader sphere of space or into a space beyond the confines of our skin, we start carving up time; our frame rate changes.
当我们将视觉系统聚焦到更广阔的空间范围或超越我们皮肤范围的空间时，我们就开始瓜分时间；我们的帧速率发生变化。
Andrew Huberman:
安德鲁·休伯曼：
Now, this is useful in the context of goal setting, goal assessment, and goal pursuit because with the exception of a very few isolated examples, almost all goals involve setting some goal that's off in the future and then carving up the time between now and the achievement of that goal into milestones that range in duration.
现在，这在目标设定、目标评估和目标追求的背景下很有用，因为除了极少数孤立的例子之外，几乎所有目标都涉及设定一些未来的目标，然后将现在到实现该目标之间的时间划分为持续时间不等的里程碑。
And the rewards, even if we try and just make them every week, are going to come at some unexpected intervals, and that actually can be helpful for reinforcing behavior.
即使我们尝试每周进行奖励，奖励也会以意想不到的间隔出现，这实际上有助于强化行为。
Intermittent reward that's intermittent and random is the most effective reward schedule we know.
间歇性和随机性的间歇性奖励是我们所知道的最有效的奖励计划。
But the problem is always how do we keep our cognition in line with the long-term goal while also being focused on these more immediate goals?
但问题始终是我们如何使认知与长期目标保持一致，同时又关注这些更近期的目标？
And so this particular practice that I call space-time bridging, but we could give it a different name.
因此，我将这种特殊的做法称为时空桥接，但我们可以给它起一个不同的名称。
I'm sure there are better names.
我确信还有更好的名字。
Maybe you can suggest some in the comment section on YouTube that are more accurate or more ...
也许你可以在 YouTube 的评论部分提出一些更准确或更...
mapped to it better.
更好地映射到它。
Andrew Huberman:
安德鲁·休伯曼：
But this behavior, or this practice rather, is teaching us to use our visual system and thereby our cognitive system and thereby our reward systems to orient to different locations in space and therefore at different locations in time.
但这种行为，或者更确切地说是这种实践，正在教会我们使用我们的视觉系统，从而使用我们的认知系统，从而使用我们的奖励系统来定位空间中的不同位置，从而定位到时间上的不同位置。
And that is the essence of goal-directed behavior.
这就是目标导向行为的本质。
That is the essence of setting a goal.
这就是设定目标的本质。
It's about thinking about what you want, then it's about setting milestones that are intermediate to that goal.
这是关于思考你想要什么，然后是关于设定实现该目标的里程碑。
Then it's about assessing whether or not you're reaching those milestones.
然后是评估您是否达到了这些里程碑。
And then it's, of course, about updating your goals if you need to update your goals.
当然，如果你需要更新你的目标，那就要更新你的目标。
All of that is an enormously confusing batch of challenges if you think about it all at once.
如果你同时考虑一下的话，所有这些都是一系列极其令人困惑的挑战。
But if you break it down into these elements, that the visual system can help you find and move towards those milestones.
但如果你将其分解为这些元素，视觉系统可以帮助你找到并朝着这些里程碑迈进。
Andrew Huberman:
安德鲁·休伯曼：
I think there's ample evidence to support that and that your control over your visual system is indeed yours, that you can deliberately set it to different locations.
我认为有足够的证据支持这一点，并且你对视觉系统的控制确实是你的，你可以故意将其设置到不同的位置。
And then you make a practice of stepping through these different stations on a regular basis.
然后你练习定期穿过这些不同的站点。
Again, I do this each morning.
同样，我每天早上都会这样做。
I do this once a day.
我每天这样做一次。
Rarely have I done it twice a day, rarely have I missed a day.
我很少一天做两次，也很少一天不做。
But by doing that, you can be very effective in teaching the systems of your brain that are related to goal setting a reward to map to different timeframes.
但通过这样做，你可以非常有效地教导你的大脑系统，这些系统与目标设定和奖励映射到不同的时间框架相关。
So, I've found this to be a very effective protocol.
所以，我发现这是一个非常有效的协议。
The Balcetis work has mainly focused on visual tools that are of a single horizon.
Balcetis 的作品主要集中在单一视野的视觉工具上。
Here I'm talking about multiple, what I call, stations or horizons.
在这里我谈论的是多重，我所说的，车站或地平线。
But what's very clear is that an ability to move from different visual stations and to do that in a deliberate way, in a focused and conscious way, clearly maps to an ability to conceive of different goals over different periods of time.
但非常清楚的是，从不同的视觉站移动并以深思熟虑的方式、以专注和有意识的方式做到这一点的能力，清楚地映射到在不同时间段设想不同目标的能力。
Andrew Huberman:
安德鲁·休伯曼：
And I do believe can be greatly beneficial in allowing one to set particular goals, and then move through the milestones to those goals and to constantly update one's pursuit and reward in reaching those milestones, and eventually the overall goal.
我确实相信，允许一个人设定特定的目标，然后通过里程碑实现这些目标，并不断更新自己的追求和奖励，以实现这些里程碑，最终实现总体目标，是非常有益的。
Per usual, covered a lot of material today.
按照惯例，今天涵盖了很多材料。
We talked about some of the neuroscience and psychology and popular understanding of goal-seeking behavior, how to assess goals, et cetera.
我们讨论了一些神经科学和心理学以及对目标寻求行为的流行理解，如何评估目标等等。
Talked about the beautiful work of Emily Balcetis, at New York University, and her work on the use of the visual system to better achieve goals.
谈论了纽约大学艾米丽·巴尔塞蒂斯 (Emily Balcetis) 的精彩工作，以及她在利用视觉系统更好地实现目标方面的工作。
And indeed things like visualization and why forecasting failure can be more effective than forecasting success.
事实上，诸如可视化之类的事情以及为什么预测失败比预测成功更有效。
As counterintuitive as that might seem, that's what the data point to.
尽管这看起来有悖常理，但这就是数据所指出的。
And we talked about the importance of setting concrete plans and really what that means.
我们讨论了制定具体计划的重要性及其真正含义。
And what intervals at which to assess progress and what intervals at which to assess reward, and how the dopamine system is involved.
评估进展的时间间隔是多少，评估奖励的时间间隔是多少，以及多巴胺系统如何参与。
Andrew Huberman:
安德鲁·休伯曼：
And in addition, I described this practice that one can incorporate as a daily or semidaily practice of so-called space-time bridging.
此外，我还描述了这种练习，人们可以将其纳入所谓的时空桥接的日常或半日常练习中。
Of using the visual system and your ability to deliberately step your visual system from stations that are within your body, so-called peripersonal or interoceptive space, out into the world further and further, and then back again in sequence as a way to harness and cultivate and build up these systems that link vision, space, time, reward systems, and so forth.
使用视觉系统和你有能力将视觉系统从你身体内的站点（所谓的个人周围空间或内感受空间）逐步移至外部世界，然后按顺序返回，以此作为利用、培养和建立连接视觉、空间、时间、奖励系统等的系统的方法。
Ultimately, as you set out to accomplish your goals, there are going to be a number of basic steps that everyone will have to follow.
最终，当您着手实现目标时，每个人都必须遵循许多基本步骤。
You'll have to clearly identify what the long-arching ultimate goal is.
您必须清楚地确定长期的最终目标是什么。
You'll have to identify what the milestones will be.
您必须确定里程碑是什么。
You might not know all of them at the outset, but you ought to have some idea about the intervals at which you are going to set those milestones and set your reward schedule for assessing progress in route to those milestones and your ultimate goal.
您一开始可能并不知道所有这些，但您应该对设置这些里程碑的时间间隔有一些了解，并设置奖励计划来评估实现这些里程碑和最终目标的进展。
Andrew Huberman:
安德鲁·休伯曼：
My hope is that you'll be able to incorporate these tools, if not all of them, perhaps just one of them or two of them, in pursuit of whatever particular goals you happen to be focused on at this point and in the future.
我希望您能够整合这些工具（即使不是全部），也可能只是其中一两个，以实现您目前和将来所关注的任何特定目标。
If you're enjoying and or learning from this podcast, please subscribe to the podcast on YouTube, Apple and Spotify.
如果您喜欢此播客或从中学习，请在 YouTube、Apple 和 Spotify 上订阅该播客。
That's a terrific zero-cost way to support us.
这是支持我们的绝佳零成本方式。
In addition, on YouTube, you can leave us comments and feedback.
此外，您可以在 YouTube 上给我们留下评论和反馈。
You can also leave us suggestions about guests that you'd like us to include or topics that you'd like us to cover in the comment section on YouTube.
您还可以在 YouTube 的评论部分向我们留下关于您希望我们加入的嘉宾或您希望我们讨论的主题的建议。
And on Apple, you can leave us up to a five-star review.
在苹果上，您可以给我们五星级的评价。
There's also an opportunity to leave us a written review.
您还有机会给我们留下书面评论。
Please also check out the sponsors mentioned at the beginning of the podcast.
另请查看播客开头提到的赞助商。
That's perhaps the best way to support this podcast.
这也许是支持这个播客的最佳方式。
Andrew Huberman:
安德鲁·休伯曼：
If you're not already following Huberman Lab on Instagram and/or Twitter, please do so.
如果您还没有在 Instagram 和/或 Twitter 上关注 Huberman Lab，请立即关注。
There I teach neuroscience and neuroscience-related tools that sometimes overlap with the content of the podcast, but oftentimes is unique from the content of the podcast.
在那里，我教授神经科学和神经科学相关的工具，这些工具有时与播客的内容重叠，但通常与播客的内容不同。
Also, if you haven't already done so, please subscribe to the Huberman Lab Neural Network Newsletter.
另外，如果您还没有订阅 Huberman 实验室神经网络时事通讯，请订阅。
The Neural Network Newsletter is a monthly zero-cost newsletter where I very succinctly spell out or list out protocols for things like sleep, learning, neuroplasticity, and other topics as well.
神经网络时事通讯是每月一次的零成本时事通讯，我在其中非常简洁地阐明或列出了有关睡眠、学习、神经可塑性和其他主题的协议。
You can go to hubermanlab.com, click on the menu, go to newsletter.
您可以访问 hubermanlab.com，单击菜单，转到时事通讯。
It's a simple signup.
这是一个简单的注册。
We will not give out your email information to anybody.
我们不会将您的电子邮件信息透露给任何人。
All our privacy policy is there.
我们所有的隐私政策都在那里。
Again, it's zero cost and the tools that are there very cleanly spell out a number of the protocols that you can hear about on the podcast.
同样，它是零成本，并且那里的工具非常清楚地阐明了您可以在播客上听到的许多协议。
And in closing, I want to thank you once again for joining me in this discussion about the biology, science, and in particular, the neuroscience of goal setting, goal assessment, and achieving goals.
最后，我想再次感谢您与我一起参加这次关于生物学、科学，特别是目标设定、目标评估和实现目标的神经科学的讨论。
And last but certainly not least, thank you for your interest in science.
最后但并非最不重要的一点是，感谢您对科学的兴趣。
PART 3 OF 3 ENDS
第 3 部分（共 3 部分）结束