高效工作空间必备：提升生产力、专注力与创造力

欢迎来到胡伯曼实验室精华版，在这里我们将回顾过往节目，为您提供最有效且可操作的科学工具，以提升心理健康、身体健康和表现。

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science based tools for mental health, physical health, and performance.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科学教授。

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

今天，我们将全面探讨如何优化您的工作空间，以实现最大效率。

Today, we're going to talk all about how to optimize your workspace for maximum productivity.

这确实意味着提升专注力、增强创造力，并提高任务切换的能力。

Indeed, means to heighten levels of focus, to increase levels of creativity, to improve your ability to task switch.

这可能适用于学习、工作、创意项目或个人事务。

And this could be for sake of school or for work, creative endeavors, personal endeavors.

这实际上适用于每个人。

This really extends to everybody.

这个话题长期以来一直吸引着我，因为我的本科导师、研究生导师和博士后导师有许多共同点，包括都是杰出的科学家、善良的人和优秀的导师，但他们还有一个共同点，一直让我困惑不已：他们的办公室都乱得一塌糊涂。

This is a topic that's intrigued me for a very long time because my undergraduate advisor, my graduate advisor and my postdoc advisor had many things in common, including being great scientists, being kind people and terrific mentors, but they had another thing in common, which always perplexed me, which is that their offices were a complete disaster.

他们的书堆成山，文件堆成山，各种杂物堆积如山，但他们都极其高效，能在如此杂乱的环境中保持高度专注。

They had mountains of books, mountains of papers, mountains of all sorts of stuff, and yet all of them were extremely productive and could remain extremely focused in that incredibly cluttered environment.

我不喜欢杂乱。

Now I'm somebody who doesn't like clutter.

在杂乱的环境中，我很难集中注意力。

I find it very hard to focus in cluttered environments.

事实上，人们在能否在物理杂乱的环境中保持专注方面存在巨大差异。

And indeed there's tremendous variation among people as to whether or not they can remain focused or whether or not they struggle to focus in physically cluttered environments.

这没有对错之分，但我们应该问自己：为什么他们都能如此专注？

There's no right or wrong to this, but the question we should ask ourselves is why were they all able to be so focused?

事实证明，他们之所以能如此专注，是因为他们都抓住了工作空间优化中的一个单一但根本的变量。

And it turns out that the reason they were able to be so focused is that they all captured one single and yet fundamental variable of workspace optimization.

我们会讨论这个变量是什么。

And we'll talk about what that variable is.

事实上，我们将讨论优化工作空间的所有变量。

In fact, we're going to talk about what all the variables of optimizing a workspace are.

比如视觉、光线、房间里的噪音，以及你是否听音乐、是否使用降噪耳机等。

Things like vision, things like light, things like noise in the room, whether or not you listen to music or not, whether or not you use noise canceling headphones or not.

我们将讨论所有这些内容。

We're going to talk about all of that.

我们将以一种方式来讨论，让你无论在家、在路上，都能优化自己的工作空间。

And we're going to do that in a way that you can optimize your workspace, regardless of whether or not you are at home, whether or not you're on the road, etcetera.

因为我不想制造一种情况，让你找到理想的工作空间后，却沦为它的奴隶。

Because the last thing I would ever want to do is to create a situation where you find the optimal workspace and then you are a slave to that optimal workspace.

这根本不符合现实世界的运作方式。

That's just not the way the world works.

你真正需要做的，或者说我的目标是，你拥有一份简短的检查清单，每次坐下来工作时都可以参考。

What you want to do, or my goal for you rather, is that you will have a short checklist of things that you can look to anytime you sit down to do work.

你可以思考那些影响你大脑和身体的基本因素，帮助你的大脑和身体进入最佳状态，以便学习、提高效率，同时以放松愉悦的方式完成工作，保持专注，并应对各种任务。

And you can think about the underlying variables that impact your brain and your body and allow your brain and body to get into the optimal state in order to learn, in order to be productive, and indeed to move through your workbouts in a very relaxed and pleasureful way while maintaining focus and while pursuing any of the number of things that you're doing.

在工作空间优化方面，我们首先要考虑的第一个变量是视觉和光线。

The first variable we want to think about in terms of workspace optimization is vision and light.

从你早晨醒来，到大约六、七、八小时，有时九小时后，你的大脑处于一种独特状态。

From the time you wake up in the morning until about six or seven or eight, sometimes nine hours later, your brain is in a unique state.

此时，你的大脑处于高水平的多巴胺（一种神经调质）、肾上腺素以及皮质醇等激素的状态。

It is in a state of high levels of dopamine, a neuromodulator, and high levels of epinephrine, as well as hormones like cortisol and so forth.

一天中的这个早期时段，为了优化工作环境，身处明亮的环境中有助于你在全天保持最佳工作状态，而不仅仅局限于清晨阶段。

That early part of the day is a time of day in which for sake of workspace optimization, being in a brightly lit environment can lend itself to optimal work throughout the day, not just during that early phase.

因此，我为自己的工作环境做的一件事就是：每天早上醒来后，我一定会去接触阳光。

So one of the things that I've done for my workspace is to make sure that when I wake up in the morning, I do go get my sunlight.

如果太阳没出来，我会尽可能打开所有我能承受的明亮人工光源，然后再去接受阳光照射。

If the sun isn't out, I turn on as many bright artificial lights as I can manage or tolerate, and then I go get my sunlight exposure.

但一旦我开始工作，房间里的所有顶灯和我前方的灯都会打开，这是为了刺激更高的专注度，并进一步促进我之前提到的神经调质——多巴胺、去甲肾上腺素和肾上腺素的释放。

But once I set out to do some work that all the overhead lights in that room are on, as well as lights in front of me, and that's again, to stimulate heightened levels of focus and further release of these neuromodulators that I mentioned before, dopamine, norepinephrine, and epinephrine.

实现这一点的方式可以非常低成本，比如使用台灯和顶灯即可。

Now the way that one could do that could be a very low cost way of having, for instance, a desk lamp and those overhead lights.

环形灯性价比很高，而且亮度充足，能发出最佳刺激视网膜黑视素神经节细胞的蓝光。

Ring lights can be pretty cost effective and yet they're very bright and they have the sort of bright blue light that is going to optimally stimulate those melanopsin ganglion cells.

我不使用环形灯，我用的是光板。

I don't use a ring light, I use a light pad.

我使用的这个光板是在亚马逊上买的。

The particular light pad I use, I bought on Amazon.

所以我把它放在桌面上，在一天的这个阶段几乎一直开着。

So I place that on the desk in front of me and I turn it on essentially throughout this phase one of the day.

对于那些可以把办公桌放在窗边的人，如果能打开窗户就更好了，这会非常棒。

For those of you that can place your desk near a window and even better to open the window, that would be really fantastic.

我为什么说要打开窗户呢？

Why would I say open the window?

事实证明，阳光是通过黑视素-下丘脑系统唤醒大脑和身体的最佳刺激。

Well, it turns out that sunlight is going to be the best stimulus for waking up your brain and body through this melanopsin to hypothalamus system.

通过窗户看阳光，其效果只有打开窗户时的五十分之一，主要是因为窗户过滤掉了大量对刺激眼睛和唤醒信号至关重要的蓝光波长。

And by looking at sunlight through a window, it's fifty, five zero times less effective than if that window were to be open, mostly because those windows filter out a lot of the wavelengths of blue light that are essential for stimulating the eyes and this wake up signal.

到了下午，从醒来后大约九小时开始，持续到大约十六小时，你希望逐渐调暗环境中的灯光。

Now in the afternoon, starting at about nine and continuing until about sixteen hours after waking, you want to start dimming the lights in that environment.

在二十四小时周期的这个所谓第二阶段，即醒来后大约九到十六小时之间，你希望适当降低灯光的亮度。

The idea is that in this so called phase two of the twenty four hour cycle, from about nine to sixteen hours after waking, you want to bring the level of lights down a bit.

前方有灯光是可以的，但在那个时间段，顶灯对于大脑想要达到的神经化学状态来说并不是最佳选择。

Having lights that are in front of you is fine, but overhead lights at that time are not going to be optimal for the sorts of neurochemical states that your brain wants to be in.

我所指的是，从白天早期占主导的多巴胺和去甲肾上腺素，转向血清素及其他神经调质的增加，这些物质能让大脑进入更适合创造性活动或抽象思考的状态。

The states that I'm referring to are a shift from the dopamine and norepinephrine that's highest early in the day to increases in things like serotonin and other neuromodulators that put your brain into a state that's better for creative endeavors or for more abstract thinking.

因此，我建议的做法，也是我本人的做法，是在下午关闭顶灯。

So what I recommend doing and what I personally do is I will turn off overhead lights in the afternoon.

这并不是完全黑暗，也不是完全昏暗，但我开始减少顶灯的亮度，仅保留光垫以及我使用的其他台灯。

It's not completely dim, it's not completely dark, but I will start to reduce the amount of overhead light and just simply keep the light pad on and whatever other lamps I happen to be using.

大约在下午四点或五点，对我来说，这大约是我清醒后十二到十四小时，我会关闭光垫，并开始将环境中的灯光转向更偏黄和偏红的色调。

So somewhere around four or 5PM, which for me is about twelve hours after I've been awake or fourteen hours after I've been awake, I will turn off that light pad and start to transition the lights in my environment to more yellows and reds.

我还想提一下，因为我知道有些人需要在半夜工作，这就进入了第三阶段，即清醒后十七到二十四小时。

And then I'll just mention, because I know there are people who are working in the middle of the night, there's phase three, which is about seventeen to twenty four hours after waking.

如果你要在昼夜节律的第三阶段工作，你真的需要将眼睛接触到的强光限制在仅够完成工作的程度。

If you are going to be doing work in that third phase of your circadian cycle, you really want to limit the amount of bright light that you're getting in your eyes to just the amount that allows you to do the work that you're doing.

因为如果你眼睛接触到的光线比这更亮，就会严重降低你的褪黑素水平。

Because if you get light in your eyes that's any brighter than that, you're going to severely deplete your melatonin levels.

你会严重扰乱你的生物钟，这实际上就像飞到了另一个时区。

You're going to severely shift your circadian clock and it's effectively like traveling to another time zone.

所以，如果你从凌晨3点到6点，或者2点到4点熬夜写论文之类的事情，并且眼睛暴露在强光下，你的身体会认为你相当于飞了六个时区。

So if you stay up from 3AM until 6AM or 2AM until 4AM working on a term paper or something of that sort, and you're getting bright light in your eyes, you are effectively flying six hours to a different time zone, or at least that's what your body registers it as.

这会严重打乱你的睡眠、新陈代谢以及其他许多生理功能。

And it can really throw your sleep and your metabolism and a number of other things out of whack.

不过，这里有一个例外：如果你真的需要保持清醒，打开房间里的所有灯并保持明亮通常是有益的。

Now there's an exception to this, which is if you really want to be awake, it can often be beneficial to flipping on all the lights in the room and keeping them really bright.

在昏暗环境中熬夜学习，是最难做到的事情之一。

One of the hardest things to do is to stay up all night studying when you're in a dim environment.

因此，你需要权衡：你是想调整生物钟，还是想完成手头的工作。

So you have to determine the trade off between whether or not you want to shift your clock or whether or not you want to get the work done.

我想短暂休息一下，感谢我们的赞助商Eight Eight Sleep，他们生产带有制冷、加热和睡眠追踪功能的智能床垫罩。

I'd like to take a quick break and acknowledge our sponsor Eight Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

确保你获得优质睡眠的最佳方法之一，就是让睡眠环境的温度保持适宜。

One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct.

这是因为为了入睡并保持深度睡眠，你的体温实际上需要下降约一到三摄氏度。

And that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.

而为了醒来时感觉神清气爽、精力充沛，你的体温则需要上升约一到三摄氏度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.

Eight Sleep 会根据你的独特需求，在整夜自动调节床垫的温度。

Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.

我几乎已经使用了五年 Eight Sleep 的床垫罩，它彻底改变了我的睡眠质量。

I've been sleeping on an Eight Sleep mattress cover for nearly five years now, and it has completely transformed and improved the quality of my sleep.

Eight Sleep 最新的型号是 Pod Five。

The latest Eight Sleep model is the Pod five.

我现在睡的就是这款，我非常喜欢。

This is what I'm now sleeping on and I absolutely love it.

它拥有许多令人惊叹的功能。

It has so many incredible features.

例如，Pod Five 配备了一项名为 '自动驾驶' 的功能，这是一个 AI 引擎，能够学习你的睡眠模式，并在不同睡眠阶段自动调节你的睡眠环境温度。

For instance, the Pod five has a feature called autopilot, which is an AI engine that learns your sleep patterns and then adjusts the temperature of your sleeping environment across different sleep stages.

如果你打鼾，它还会抬高你的头部，并做出其他调整以优化你的睡眠。

It'll even elevate your head if you're snoring and it makes other shifts to optimize your sleep.

如果你想尝试Eight Sleep，请访问 eightsleep.com/huberman，可享受新款Pod five最高350美元的折扣。

If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod five.

Eight Sleep销往全球许多国家，包括墨西哥和阿联酋。

Eight Sleep ships to many countries worldwide, including Mexico and The UAE.

再次强调，访问 eightsleep.com/huberman 可节省高达350美元。虽然这很轻，但视觉还有另一个方面被证明对我们的警觉程度以及维持警觉的能力至关重要。

Again, that's eightsleep.com/huberman to save up to $350 Now that's light, but there's another aspect of vision that has been shown to be critically important for how alert we are going to be and how well we can maintain that alertness.

这与我们在特定环境中视觉焦点的位置有关。

And that has to do with where our visual focus is in a given environment.

我们的神经学中有一个非常被低估却极为重要的方面，即我们注视的位置与警觉水平之间的关系。

There's a very underappreciated and yet incredible aspect of our neurology that has to do with the relationship between where we look and our level of alertness.

它的运作方式非常合乎逻辑。

And it works in a very logical way.

我们的脑干中存在神经元集群，这些集群控制着眼睑肌肉以及眼睛上下左右的运动。

We have clusters of neurons in our brainstem and those clusters of neurons control our eyelid muscles and they control our eye movements up and down into the sides.

控制这些肌肉的神经元有一个非常有趣的特性：当我们向下看地面或面部中央区域以下的任何位置时，控制这种眼球运动的神经元与脑干中释放特定神经调质和神经递质的区域密切相关。

Now, the neurons that control those muscles have a very interesting feature, which is that when we are looking down toward the ground or anywhere below basically the central region of our face, the neurons that control that eye movement are intimately related to areas of the brainstem that release certain types of neuromodulators and neurotransmitters.

它们会激活与平静甚至困倦相关的脑区。

And they activate areas of the brain that are associated with calm and indeed even with sleepiness.

相反的情况也同样成立。

Now, the opposite is also true.

我们有一些神经元会将眼睛置于向上凝视的位置，即高于鼻子水平、甚至超过额头，也就是在头部保持静止的情况下向上看。

We have neurons that place our eyes into an upward gaze above the sort of level of our nose and up above our forehead, literally looking up while keeping the head stationary.

这些神经元不仅控制眼睛的位置并使其向上移动，还会触发与警觉性相关的脑回路的激活。

Those neurons don't just control the position of the eyes and cause them to move up, they also trigger the activation of brain circuits that are associated with alertness.

这带来了一些明显的启示，与大多数人所做的恰恰相反——他们总是低头看笔记本电脑、平板电脑或手机。

Now, this has some obvious implications contrary to what most people do, which is to look down at their laptop, tablet, or phone.

如果你想保持警觉，并希望在阅读或做任何事情时维持最大程度的专注力，你希望屏幕或你所注视的物体至少与眼睛齐平，理想情况下略高于眼睛水平。

If you want to be alert and you want to maintain the maximum amount of focus for whatever it is that you're reading or doing, you want that screen or whatever it is that you're looking at to at least be at eye level and ideally slightly above it.

我们的视觉还有另一个方面对优化工作空间至关重要。

There's another aspect of our vision that's absolutely critical for optimizing our workspace.

这与我们视觉通路的一个非常有趣的特征有关，即它包含两个主要通道。

And that has to do with this really interesting feature of our visual pathways in that it has two major channels.

这两个主要通道有名称，不过你不需要记住这些名称。

Those two major channels have names, although you don't have to remember the names.

第一个被称为parvocellular通道，负责聚焦于空间中的特定点并进行高分辨率或细节观察。

The first one is the so called parvocellular channel, which is involved in looking at things at specific points in space and at high resolution or detail.

另一个被称为Magnocellular通道，负责观察大范围的视觉空间，但分辨率较低。

And then there's the so called Magnocellular channel that's involved in looking at big swaths of visual space and at lower resolution.

同样，你不需要记住这些名称。

Now, again, you don't have to remember the names.

但你需要记住的是：当你的系统处于parvocellular模式时，即当你将双眼聚焦于同一点（我们称之为汇聚眼动，V-E-R-G-E-N-C-E）时，你的警觉性和专注力将达到最高水平。这种汇聚眼动会使视觉窗口变窄，意味着你的视觉世界在感知上会缩小。

What you do have to remember, however, is that you're going to create the maximum amount of alertness in your system, the maximum amount of ability to focus when your system is in that parvocellular mode, when you're bringing your eyes to a common point, what we call a vergence eye movement, V E R G E N C E, bringing your eyes to a single point in space will create a narrower aperture of a visual window, meaning your visual world actually shrinks at least perceptually.

不过需要注意的是，如果你长时间注视一个狭窄的区域——无论是书本、笔记本电脑、平板还是手机——这些汇聚眼动不仅会引发警觉，还会消耗能量。

Now, the caveat to this is that if you are going to look at a narrow space, a narrow window for any period of time, whether or not it's a book or a laptop or a tablet or a phone, those virgins eye movements not only create alertness, but they also require energy.

它们还会导致眼睛疲劳，因为存在一种称为调节的过程：你的眼睛形状必须实际改变，以便晶状体移动，从而聚焦于该位置。

And they also can fatigue the eyes because there's a process called accommodation whereby the shape of your eye literally has to change so that the lens can move so that you can focus at that location.

调节是一个了不起的过程，但也是一个耗费精力的过程。

Accommodation is an incredible process, but it is a demanding one.

这就是为什么当你长时间聚焦于某物时，眼睛会感到疲劳的原因。

And that's the reason that your eyes get tired when you focus on something for too long.

因此，这里有一个从眼科学和神经科学文献中提炼出的原则，你可以采纳。

So here's a principle extracted from the ophthalmology and neuroscience literature that you can adopt.

每当你聚焦于手机、平板、书页或电脑等物体达四十五分钟时，你应当至少进行五分钟的巨细胞全景视觉。

For every forty five minutes in which you are focusing on something like a phone or a tablet or a book page or your computer, you want to get into Magnocellular panoramic vision for at least five minutes.

我建议的做法是，最好出去散步。

And the way that I suggest to do this is actually to take a walk ideally outside.

所以，每大约四十五分钟，试着让眼睛放松五分钟。

So for every forty five minutes or so, try and get five minutes of relaxing your eyes.

望向远方，注视地平线会自动触发这种全景视野，这对眼睛非常放松，也能让你重新投入专注工作。

Look off into the distance, looking at a horizon will automatically trigger this panoramic gaze, which is very relaxing to the eyes and will allow you to go back into a focused work about.

你绝对不能做的一件事就是出去后查看手机，因为如果你在外面看手机，或者休息时看手机，你仍然处于聚散眼动状态，明白吗？

The one thing you absolutely do not want to do is to go outside and check your phone, because if you're outside checking your phone or you're taking a break and checking your phone, you're still in that virgins eye movement, okay?

这非常重要，因为微眼动能增强专注力和注意力，你可以利用这一点在需要时提升专注和注意力，但你绝对需要让系统放松。

So this is very, very important because virgins eye movements increase focus and attention, and you can exploit that to increase focus and attention when you want to, but you absolutely need to relax the system.

再次强调，每专注四十分钟，你就需要至少五分钟的全景视觉放松。

Again, for every forty five minutes in which you've been in that focused mode, you want to get at least five minutes of panoramic vision.

接下来，我想谈谈工作空间优化的一个方面，它实际上会影响我们的大脑和神经系统更适于进行细致分析性工作还是抽象性工作。

Next, I'd like to talk about an aspect of workspace optimization that can actually bias whether or not our brain and nervous system are better suited for detailed analytic work or more abstract work.

我要描述的这种现象被称为‘大教堂效应’。

What I'm about to describe is called the cathedral effect.

大教堂效应已经讨论了数十年，甚至可能上百年，但从21世纪初开始被正式研究，发现身处高天花板环境的人——因此得名‘大教堂’——会倾向于进行更抽象、更具创意、更宏大的思考。

The cathedral effect has been discussed, well, really for many, many decades, maybe even hundreds of years, but formally has been discussed since the early 2000s in which it seemed that people who were in high ceilinged environments, hence the phrase cathedral, would shift their thinking and their ideas to more abstract and creative lofty type thinking.

也就是说，天花板越高，思维越开阔，志向也越高远。

So literally higher ceiling, loftier thinking, higher aspirations.

这种现象不仅体现在他们使用的语言上，也体现在他们所生成的想法类型中。

This was observed in terms of the language that they use, but also the sorts of ideas that they would generate.

相反，身处低天花板环境的人则更倾向于使用更受限的语言，更关注眼前具体事物的细节分析。

And conversely, that people that were in lower ceilinged environments would be more oriented toward using language that was more restricted, literally more detailed analytic about things in their immediate space.

那么，这对工作空间意味着什么？我们大多数人家里的天花板高度是固定的，但你可能会有天花板较高和较低的房间。

So what does this mean for workspace Well, most of us have a fixed ceiling level in our home, but you might have rooms in which the ceiling is higher and rooms in which the ceiling is lower.

如果是这种情况，我建议你在昼夜节律周期的第二阶段——即醒来后九到十六小时——进行创造性工作时，选择在天花板较高的房间，甚至可以在户外的甲板或露台上进行，因为最高的天花板当然是天空。

If that were the case, I recommend if you want to do creative work during phase two, the nine to sixteen hours of your circadian cycle, nine to sixteen hours after waking that is, that you do that in the high ceiling room or maybe even outdoors out on a deck or on a patio, because the highest ceiling of course is the sky.

而且，天花板越低，或者你的视觉环境越封闭，就越倾向于进行细致、分析性的工作，并且能更准确地完成。

And again, the lower the ceiling or the lower your visual environment, the more that one tends to do, or I should say performs detailed analytic work accurately.

一个人的思维也越倾向于专注于细致的、有明确答案类型的工作。

And the more that one's thinking is oriented towards detailed sort of correct answer type work.

而当天花板较高或根本没有天花板时，大脑及其他被称为认知处理的活动就越倾向于抽象推理、头脑风暴，并且能够调动更广泛的记忆资源，因为实际上，抽象推理就是将现有元素进行重组或安排，形成新颖的组合。

Whereas when the ceiling is higher or there's no ceiling, the more that the brain and the rest of the processing that we call cognitive processing is related to abstract reasoning, brainstorming, and indeed can pull from broader swaths of memory resources, because really what abstract reasoning is, is it's taking existing elements and maneuvering them or arranging them into novel ways.

你可以把这想象成钢琴上的音符，演奏一首特定的曲子、学习音阶，这属于非常分析性的工作。

So you could think about like notes on a piano, playing a particular song, learning scales, that's very analytic.

你试图达到或生成的是一个正确的答案。

There's a correct answer that you're trying to arrive at or generate.

而创作音乐、写诗或生成任何新的内容，则涉及利用现有的元素，对吧？

Whereas writing music or writing poetry or generating new material of any kind involves taking existing elements, right?

你不会使用那些你没有记住或不了解的词语，并将它们以新颖的方式组合起来。

You're not going to use words that you don't have committed to your memory or that you're not aware of and arranging them in novel ways.

所以我认为大教堂效应是可以被利用的。

So I think the cathedral effect can be leveraged.

而且，你不需要搬进新家，也不需要建一个斜屋顶，然后在一天的不同时间分别在房间的一侧和另一侧工作——尽管如果你愿意这么做，那当然很好。

And again, you don't need to move into a different home or build a slanted roof and work at one side of the room at one part of the day and the other side of the room at the other, although, hey, if that's the way you want to swing it, that's great.

我们大多数人并没有这种灵活性，但很明显，我们所处视觉环境的天花板高度，对我们能够进行的认知活动类型有着深远的影响。

Most of us don't have that flexibility, but it's very clear that the height of the ceiling of the visual environment that we're in has a profound effect on the types of cognitive processes that we are able to engage.

到目前为止，我相信你们很多人已经听过我说，我服用AG1已经超过十年了。

By now, I'm sure that many of you have heard me say that I've been taking AG1 for more than a decade.

这确实是事实。

And indeed that's true.

我早在2012年就开始服用AG1，至今仍每天坚持服用，是因为据我所知，AG1是市场上质量最高、最全面的基础营养补充剂。

The reason I started taking AG1 way back in 2012, and the reason why I still continue to take it every single day is because AG1 is to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.

这意味着它不仅含有维生素和矿物质，还包含益生菌、益生元和适应原，以弥补你饮食中的任何不足，同时为繁忙的生活提供支持。

What that means is that it contains not just vitamins and minerals, but also probiotics, prebiotics, and adaptogens to cover any gaps that you might have in your diet while also providing support for a demanding life.

由于AG1含有益生菌和益生元，它还有助于支持健康的肠道菌群。

Given the probiotics and prebiotics in AG1, it also helps support a healthy gut microbiome.

肠道菌群由数万亿个微小微生物组成，它们分布在你的消化道内，影响你的免疫状态、代谢健康、激素健康以及其他诸多方面。

The gut microbiome consists of trillions of little microorganisms that line your digestive tract and impact things such as your immune status, your metabolic health, your hormone health, and much more.

坚持服用AG1有助于改善我的消化，增强我的免疫系统，并确保我的情绪和精神专注力始终保持在最佳状态。AG1现在推出了三种新口味：浆果味、柑橘味和热带味。

Taking AG1 consistently helps my digestion, keeps my immune system strong, and it ensures that my mood and mental focus are always at their AG1 is now available in three new flavors, berry, citrus, and tropical.

虽然我一直很喜欢AG1的原味，尤其是加一点柠檬汁后，但我现在特别喜欢新的浆果味，味道非常好。

And while I've always loved the AG1 original flavor, especially with a bit of lemon juice added, I'm really enjoying the new berry flavor in particular, it tastes great.

但话说回来，我也喜欢所有这些口味。

But then again, I do love all the flavors.

如果你想要尝试AG1和这些新口味，可以前往drinkag1.com/huberman领取特别优惠。

If you'd like to try AG1 and try these new flavors, you can go to drinkag1.com/huberman to claim a special offer.

目前，AG1正在免费赠送六份AGZ的试用装，AGZ是AG1新推出的睡眠配方，顺便说一句，它非常棒。

Right now, AG1 is giving away six free sample packs of AGZ, which is AG1's new sleep formula, which by the way is fantastic.

这是我唯一服用的睡眠补充剂。

It's the only sleep supplement I take.

它消除了我需要服用这么多药片的必要，我的睡眠从未如此好过。

It eliminates the need for all these pills and my sleep has never been better.

这个特别优惠包括六份免费的AGZ样品，以及三份AG1旅行装和一瓶维生素D3K2，随您的首次订阅赠送。

The special offer gives you six free samples of that AGZ, as well as three AG1 travel packs and a bottle of vitamin D3K2 with your first subscription.

只需前往drinkag1.com/huberman即可开始体验。

Just go to drinkag1.com/huberman to get started.

现在，我想把注意力转向听觉环境，也就是房间里的噪音、音乐，或者耳机里的音乐或噪音，因为事实上，有大量的高质量科学数据表明，聆听特定的声音可以增强我们的认知能力。

Now I'd like to shift our attention to the auditory environment or the noise in the room or the music in the room or the music or noise in the headphones, because it turns out that there is a lot of quality scientific data out there that speaks to whether or not listening to particular sounds can enhance our cognition.

答案确实是肯定的，但必须在非常特定的条件下聆听非常特定类型的声音，才能实现这一点。

And indeed the answer is yes, but there are very particular types of things to listen to under very particular types of conditions that allow one to do that.

如果你查阅相关文献，研究涉及完全安静、白噪音、双耳节拍、音乐、古典音乐或摇滚乐，你都能找到支持任何类型环境更有益的结论。

If you look across the literature for studies that involve complete silence or white noise or binaural beats or music or classical music or rock and roll, you can find results to support any type of environment as being more beneficial.

然而，正如我们稍后将讨论的，有一些环境类型确实应该避免，也有一些声音类型能普遍提升认知能力和专注力，适用于所有人在工作环境中的使用。

However, as we'll talk about in a moment, there are a few types of environments to really avoid and a few types of sounds that really can enhance the cognition and your ability to focus in your workspace environment across the board that really seem to work for all people.

我们来谈谈需要避免的背景噪音。

Let's talk about background noise to avoid.

我们这里讨论的是需要避免的背景噪音，因为它实际上会导致认知能力出现相当严重的下降。

And here we're talking about background noise to avoid because it actually can cause some pretty severe deficits in cognition.

有一篇论文，第一作者是乔丹·洛夫，名字很酷，通讯作者是亚历山大·弗朗西斯。

There's a paper, first author, Jordan Love, cool name, last author, Alexander Francis.

这篇论文的标题是关于在精神高度集中的工作中，对潜在令人烦恼的供暖、通风和空调噪音的生理心理反应，这名字真够长的。

The title of the paper has to do with psychophysiological responses to potentially annoying heating ventilation and air conditioning noise during mentally demanding work, which is a mouthful.

但这篇论文基本上指出，有一组庞大的数据表明，工作场所和环境中的噪音——主要是非常响亮且持续不断的空调或暖气的嗡嗡声——会显著增加精神疲劳，并大幅降低认知表现。

But basically what this paper identifies is a large dataset in which workplace and environmental noise, mostly the humming of air conditioners that's very loud or the humming of heaters that's very loud and ongoing, just incessant, doesn't let up, can really increase mental fatigue and can vastly decrease cognitive performance.

我想我们都经历过这种情况：当你在房间里，持续有背景噪音，突然它停止了，你会感到极大的放松。

I think we've all experienced that when you're in a room and there's some ongoing background noise and all of a sudden it stops and you just feel this enormous relief.

那么，这是否意味着我们在工作时不应该听白噪音、粉红噪音或棕色噪音呢？

So does that mean that we shouldn't listen to white noise or pink noise or brown noise while we're working?

当然，很多人都在这样做。

Certainly a lot of people do.

事实上，如果你想了解什么是白噪音、粉红噪音和棕色噪音，它们只是不同频率组合在一起形成的声波。

In fact, if you want to know what white noise, pink noise and brown noise are, they're just different constellations of auditory frequencies that are played together.

棕噪声包含其他频率，这些频率以更高的幅度被包含在内，等等。

Brown noise has others, it has different frequencies that are included at higher amplitude, etcetera.

如果你想了解这些内容，可以在YouTube上搜索，直接输入‘棕噪声’即可。

You can look this stuff up on YouTube if you want, you just put brown noise.

这些声音听起来都不太好，不像音乐，纯粹就是混合在一起、没有特定排列的噪声。

None of it sounds terrific, it doesn't sound like music, it's literally just noise, mixed frequencies in no particular arrangement.

有一些证据表明，在背景中播放白噪声、耳机里的粉红噪声或棕噪声，可以促进认知，但这主要是通过增加整体警觉性实现的，这种警觉性源于蓝斑核及其他与自主神经唤醒相关的脑干区域。

There is some evidence that playing white noise in the background or on headphones or pink noise or brown noise can facilitate cognition, but it's mainly through an increase in this overall alertness as a consequence of areas like locus coeruleus and other brainstem areas that are associated with autonomic arousal from that noise.

没有理由认为这些特定的噪声模式会优化特定的心理功能。

There's really no reason to suspect, that those particular patterns of noise are going to optimize particular mental functions.

接下来，我想讨论一些经过同行评审研究证实、确实能优化特定类型心理活动的声音模式，因为你可以通过耳机或扬声器将这些声音融入你的优化工作环境中，从而更高效地完成工作。

So what I'd like to turn to next are particular patterns of sounds that indeed have been shown in peer reviewed studies to optimize certain types of mental processing, because you can incorporate these into your optimized workspace environment through headphones or through speakers, whatever mechanism that you want in order to get more out of your work efforts.

如果你搜索能提升思维或改变情绪的App或在线资源，通常会找到三种类型的声音。

If you were to search for apps or go online and try and find sounds that can improve thinking or change your emotions, you're generally going to find three types.

第一种叫做等时脉冲音。

One are called isochronic tones.

这些通常是相同频率的声音。

These are tones usually of a common frequency.

比如一个哔声，然后暂停，再是同样频率的哔声，接着又是哔声——抱歉，我的哔声太难听了。

So it might be a beep and then a pause and then beep of the same frequency and then beep, forgive my terrible beeping.

我不知道什么是好的哔声，但你可以把等频节拍和单耳节拍对比一下。

I don't know what good beeping would sound like, but contrast isochronic tones with monaural beats.

单耳节拍是重复的、近乎打击乐般的节拍，只传入一只耳朵，就像这样，明白吗？

Monaural beats would be repetitive, almost percussive like beats delivered to just one ear, this kind of thing, okay?

你可以找到能播放单耳节拍的应用程序。

You can find apps that can deliver monaural beats.

你也可以找到能播放所谓双耳节拍的应用程序。

You can find also apps that deliver so called binaural beats.

你还能找到YouTube上的脚本或频道，它们会播放双耳节拍。

You can also find YouTube scripts that or channels that will deliver binaural beats.

双耳节拍，顾名思义，是分别传入两只耳朵的节拍。

Binaural beats as the name suggests are beats delivered to the two ears.

一种节奏型的节拍作用于一只耳朵，而另一只耳朵则接收另一种不同的节拍模式，或者至少是不同相位、不同步的节拍。

One pattern of kind of percussive beat to one ear and a different pattern or at least a pattern that's out of phase, that's not synchronized delivered to the other ear.

因此，一只耳朵听到节拍，另一只耳朵也听到节拍，而由于听觉系统在脑干处汇聚，并产生所谓的耳内时间差，就会发生一些变化。

So on one ear you hear, and then the other ear, you've got, and what happens is because of the way that the auditory system converges in the brainstem and generates what are called intraoral time differences.

我稍后会解释什么是耳内时间差。

I'll explain what that means in a moment, intraoral time differences.

两只耳朵听到的两种节拍模式之间的差异，会形成第三种模式，大脑会随之同步、映射并生成特定类型的脑波，明白吗？

The difference between the two patterns of beats that are heard by each of the two different ears leads to a third pattern that the brain entrains to and kind of maps onto and generates particular types of brain waves, okay?

所以，不深入细节，耳内时间差指的是，如果你听到声音来自你的右侧，比如我刚刚在右耳右侧拍了一下手，这个信号会先到达我的右耳，然后才到达左耳。

So without going into a lot of detail, intraoral time differences are the ways in which if you were to hear something off to your right, like I just snapped my finger just to the right of my right ear, that a signal arrives in my right ear before that sound signal, those sound waves arrive in my left ear.

因此，两耳之间存在一个时间差。

So there's an intraoral between ears time difference.

在脑干中有一个区域，来自两只耳朵的信号在此汇聚。

And there's a brainstem area in which signals from one ear and signals from the other ear converge.

你的神经系统会进行一种精确的计算，判断哪个信号先到达，哪个后到达。

And there's literally a math done by your nervous system that says this signal arrived before the other signal.

这两个信号之间的差异就是耳内时间差。

And the difference between those signals is the intraoral time difference.

双耳节拍通过产生特定的耳内时间差模式，这种模式会向上影响大脑其他区域，使负责认知和行为的前脑及其他脑区进入特定的节律。

Binaural beats have been generated in ways that create a particular pattern of intraoral time differences that then cascades up to the rest of the brain and puts the forebrain and other areas of the brain that are involved in cognition and action into particular rhythm.

其中一些脑活动节律或波形你可能听说过，比如阿尔法波、西塔波或伽马波。

And some of the rhythms or waves of brain activity are ones that you may have heard of, things like alpha waves or theta waves or gamma waves.

如果你全面审视双耳节拍的研究，并询问哪些双耳节拍似乎能帮助人们提升特定任务的大脑功能，我们会得到一些非常有趣的答案。

If you look across the board at the studies of binaural beats and you ask what sorts of binaural beats appear to be useful for people to enhance their brain function for particular kinds of tasks, we arrive at some very interesting answers.

现在我们将回顾这些发现。

So we'll review what those are now.

似乎能改善记忆、反应时间和语言回忆等认知功能的双耳节拍频率是40赫兹。

The frequency of binaural beats that appears to bring about improved cognitive functioning at the level of memory, improved reaction times, and improved verbal recall seems to be 40 Hertz.

你可以尝试在做其他事情时聆听约三十分钟的双耳节拍，然后吃午饭、散步，再进入工作状态。

You might try listening to binaural beats for about thirty minutes while doing something else, and then maybe eating lunch or something of that sort, or taking a walk and then going into the workabout.

请记住，当你刚开始聆听这些双耳节拍时，大脑并不会立即切换到某种特定的振荡模式或脑波。

Because remember, the moment that you start listening to these binaural beats, the brain doesn't immediately switch into a particular pattern of oscillation or brain waves.

这需要一些时间。

It takes some time.

所以，40赫兹的双耳节拍，有很多应用程序、许多YouTube脚本，可能还有其他双耳节拍资源，希望都是免费的。

So again, 40 Hertz binaural beats, many, many apps, many YouTube scripts out there, probably other resources for binaural beats, hopefully zero costs.

因此，你可以免费获取这些资源。

So you can access those without any need to shell out any money.

你们中的一些人可能渴望了解更多双耳节拍如何影响专注力或降低反应时间的机制。

Some of you out there might be craving a little bit more mechanism by which binaural beats can influence things like focus or reduced reaction time.

这实际上已经被研究过了。

This has actually been explored.

这种40赫兹的双耳节拍模式似乎会影响所谓的纹状体多巴胺。

This 40 Hertz binaural beats pattern seems to have an effect on what's called striatal dopamine.

这种多巴胺释放会提高动机和专注力的水平。

That dopamine release leads to heightened levels of motivation and focus.

为什么是动机和专注力？

Why motivation and focus?

多巴胺实际上是去甲肾上腺素合成的前体。

Well, dopamine is actually the substrate by which epinephrine is made.

多巴胺分子会被转化为去甲肾上腺素（肾上腺素），它们像近亲一样协同作用，推动我们产生行动，或在我们进行心理上的目标导向活动时发挥作用。

Dopamine, the molecule is actually converted into epinephrine, adrenaline, and they work together like close cousins, dopamine and epinephrine in order to put us on a path of movement, or if we are doing work of mental movement toward a goal.

因此，这提供了一些机制层面的解释，至少部分说明了为什么40赫兹双耳节拍能增强我们的专注力、缩短反应时间，并提升学习与记忆能力。

So that's a little bit of mechanistic meat to explain at least part of the reason why 40 Hertz binaural beats can enhance our focus, reduce our reaction times and improve indeed learning and memory.

我想短暂休息一下，感谢我们的赞助商Roka。

I'd like to take a quick break and acknowledge one of our sponsors, Roka.

Roka生产的眼镜和太阳镜质量绝对顶尖。

Roka makes eyeglasses and sunglasses that are of the absolute highest quality.

我很高兴宣布，Roka和我最近合作推出了一款红色镜片眼镜。

I'm excited to share that Roka and I recently teamed up to create a new pair of red lens glasses.

这款红色镜片眼镜专为日落后晚间佩戴设计。

These red lens glasses are meant to be worn in the evening after the sun goes down.

它们能过滤掉来自屏幕和LED灯的短波长光，而这些正是如今最常见的室内光源。

They filter out short wavelength light that comes from screens and from LED lights, which are the most common indoor lighting nowadays.

我想强调，Roka红镜片眼镜并不是传统的蓝光过滤镜。

I want to emphasize Roka red lens glasses are not traditional blue blockers.

它们确实会过滤蓝光，但过滤的远不止蓝光。

They do filter out blue light, but they filter out a lot more than just blue light.

事实上，它们过滤了所有能抑制褪黑激素的短波长光。

In fact, they filter out the full range of short wavelength light that suppresses the hormone melatonin.

顺便说一下，你希望在晚上和夜间保持高水平的褪黑激素，这有助于你轻松入睡并保持睡眠。

By the way, you want melatonin high in the evening and at night, makes it easy to fall and stay asleep.

而短波长光会促使皮质醇水平升高。

And the short wavelengths trigger increases in cortisol.

皮质醇水平升高在一天的早期是有益的，但在晚上和夜间你并不希望皮质醇水平升高。

Increases in cortisol are great in the early part of the day, but you do not want increases in cortisol in the evening and at night.

这些Roka红镜片眼镜能确保褪黑激素正常健康地升高，同时让皮质醇水平保持在低位——这正是你在晚上和夜间所需要的。

These ROKA red lens glasses ensure normal healthy increases in melatonin and that your cortisol levels stay low, which is again, what you want in the evening and at night.

通过这种方式，这些Roka红镜片眼镜能帮助你放松身心，改善入睡的过渡过程。

In doing so, these Roka red lens glasses really help you calm down and improve your transition to sleep.

如果你想尝试Roka眼镜，请访问roka.com，输入代码Huberman，即可享受首单20%折扣。

If you'd like to try Roka, go to roka.com, that's roka.com and enter the code Huberman to save 20% off your first order.

再次提醒，是roka.com，在结账时输入代码Huberman。

Again, that's roca.com and enter the code Huberman at checkout.

接下来，我想谈谈两个在你工作或学习生活中迟早会遇到的优化工作环境的要点。

Next, I'd like to talk about two aspects of optimizing workspace that will come up at some point in your work or school life.

第一个是干扰。

The first one is interruptions.

我从我的研究生导师那里学到了一个非常有效的方法。

There's a simple method that I learned from my graduate advisor that works very, very well.

她会这样做：如果我过去问问题，或者任何人过去问问题，她都会承认对方的存在，但不会将身体转向他们。

What she would do was if I came by and asked a question, or if anyone came by and asked a question, she would acknowledge their presence, but would not shift her body toward them.

因此，她故意没有将电脑朝向门口，我认为这种摆放工作空间的方式对专注力是致命的。

So she purposely did not position her computer facing the door, which I think is a deadly, or I should say deadly to focus way of positioning your workspace.

她的电脑面向墙壁，而门则与电脑呈垂直方向。

So her computer was facing the wall, the door was perpendicular to that.

我会过去说：我有个问题。

And I would come by and I say, I have a question.

她会回答：嗯。

She would say, yes.

所以她会承认我的存在，但不会将身体转向我，这让我明白这场对话不会持续太久。

So she would acknowledge my presence, but she wouldn't actually orient her body toward me, which told me that this conversation was not going to last very long.

无论我站多久或问什么，她都从不转向我，这通常让这些对话非常非常短暂。

And no matter how long I stood there or what I asked, she would never orient toward me, which generally kept these conversations very, very short.

另一种方法，我承认我的一些同事曾经使用过，不一定是斯坦福，而是在其他地方，就是对别人提出的任何请求或来访直接说不。

The other approach, which I confess colleagues of mine have used before, not necessarily at Stanford, but elsewhere is to simply say no to everything that somebody requests or comes by.

所以如果有人敲门，他们会直接对着门喊‘不’。

So if someone would knock on the door, they would just shout no through the door.

或者如果有人问：我能打扰你一下吗？

Or if someone would say, can I bother you for a second?

他们会说：不行。

They would say no.

或者如果有人会说，我有件事想告诉你，他们就会直接说不。

Or if someone would say, I have something I want to tell you, they would just say no.

他们会一直这样做，直到对方离开。

And they would just continue doing this until the person went away.

这实际上非常有效。

That was actually very effective.

这些是我认识的最有生产力的人，虽然不总是最友善的人，但有些人确实非常友善。

These were some of the most productive people I know, not always the kindest people, but some of them were very kind.

那么，工作时坐着好还是站着好？至少从专注力和生产力的角度来看？

So is it better to sit or is it better to stand when doing work, at least as it relates to focus and productivity?

答案是两者皆可。

And the answer is both.

已经有一些系统性的研究探讨了所谓的坐站两用桌。

There've been a number of systematic studies exploring what are called sit stand desks.

这些桌子可以调节高度，使站立成为最佳姿势，然后也可以降低到使坐着成为最佳或最轻松姿势的高度。

So these are desks that can be set to a height that makes standing the best practice, and then they can be lowered to a height that makes sitting the best practice or the easiest practice I should say.

事实证明，一直坐着对我们非常不利，好吗？

And it turns out that just sitting is terrible for us, okay?

有大量的研究指出，每天坐着工作五到六甚至七小时的人，会出现各种健康问题，包括睡眠障碍、颈部疼痛、认知能力下降、多种心血管影响，甚至消化功能也会受影响。

And there's an enormous number of studies out there that have pointed the fact that people who sit for five or six or seven hours a day doing work have all sorts of issues related to sleep, neck pain, cognition suffers, there are number of cardiovascular effects, even digestion.

根据所使用的椅子不同，可能还会对骨盆底造成某种近乎压力的影响，但相比之下，站立的人在许多健康指标上表现稍好，而那些在一天中交替坐着和站立，或在没有升降桌的情况下在不同办公桌之间移动的人，情况会更好。

There may even actually be some almost pressure effects on the pelvic floor and things of that sort, depending on the chairs that one uses, but that people who stand are in a slightly better situation where many of those health metrics improve, but that people that do a combination of sitting and standing at the same desk throughout the day, or move from one desk to another, if they don't have a combination stand desk, that's going to be best.

有趣的是，如果你查阅科学文献，会发现那些每天将坐姿时间减少约一半的人，在缓解颈部和肩部疼痛、提升主观健康感和工作环境中的活力方面，效果极为显著，而对今天讨论而言，最重要的是，他们的认知能力与接受新任务的能力也得到了改善。

Now, what's interesting, if you look at the scientific literature is that people who decreased their sitting time by about half each day showed incredibly significant effects on reduced neck and shoulder pain, increase in subjective health, vitality in work related environments, and perhaps most importantly for sake of today's discussion, improvement in cognitive conditioning and the ability to embrace new tasks cognitive performance.

如果我们只是站着会怎样？

What happens if we just stand?

这也会带来一些姿势问题，比如稳定性不足和疲劳。

Well, that can also generate some postural issues in terms of stabilization and fatigue.

不过，至少在美国，大多数人一天中都没有获得足够的有氧运动或身体活动。

That said, most everybody, at least in The US is not getting sufficient cardiovascular exercise or movement throughout the day.

而在办公桌前站立可以改善一些健康指标。

And standing at one's desk can improve some of those health metrics.

而且，再次强调，这种做法可能会提高生产力，大概是因为我之前提到的姿势效应。

And again, can improve productivity probably because of those postural effects that I talked about earlier.

我必须说，在使用升降桌工作了大约十年后，我发现如果坐得太久，我就想站起来。

I have to say after now about ten years of working at a sit stand desk, I find I can't sit for too long before I want to stand.

而我的站立平衡时间可以从三十分钟到两小时不等，尽管两小时会有点太长。

And my standing balance can be anywhere from thirty minutes to two hours, although two hours would be a little bit long.

然后我会发现自己不自觉地侧身倚靠在桌面上。

And then I catch myself kind of leaning on the desk off to the side.

所以，关键是站着，但不要倚靠在桌面上。

So again, the idea is to stand, but not be leaning on the desk.

显然，如果你在打字或写字，难免会有些倚靠，但这一点是有文献支持的。

Obviously, if you're typing or you're writing, there'll be some leaning involved, but that's what the literature support.

因此，我们一直在讨论工作空间的优化，前提是您不会每天都固定在同一个地方工作。

So we've been discussing workspace optimization with the understanding that you're not always going to work in the same place every day.

我试图为您提供一套高效能的工具，以提升您的专注力和认知能力，并将这些工具置于针对不同类型工作的框架之中。

What I've tried to do is give you a set of high potency tools that can improve your focus and cognition and to place that within a framework for particular kinds of work.

让我们回顾一下今天所讲的一些基本要点。

Let's just review some of the basic elements of what we've covered today.

首先，在你醒来后的前九个小时内，你需要明亮的光线，尤其是头顶的灯光，只要不感到不适或眼睛、身体其他部位疼痛，就尽量保持最亮。

First of all, in the first part of your day, that zero to nine hours after waking, you want bright lights, especially overhead lights, as bright as you can keep them without feeling uncomfortable or certainly not without feeling any pain in your eyes or elsewhere in your body.

明亮的光线能让你达到最高的警觉状态。

Bright lights will make for the maximum state of alertness.

如果你能尽量将你专注的事物放在与鼻子齐平或更高的位置，避免后仰，并尽量保证每天至少有一半时间站立。

And if you can try and place whatever it is you're focusing on at least at nose level or above, try and avoid reclining, try and stand for at least half of your workday.

这是一个很好的目标。

That's a good goal.

但达到这个目标可能需要一些时间。

And it may take some time to work up to that goal.

此外，如果你打算用声音作为提升专注力和警觉性的刺激，尽量避免长时间（超过一小时左右）暴露在白噪音、粉红噪音或棕噪音中。

In addition, if you're going to use sound as a stimulus for increasing focus and alertness, try and avoid exposure to white noise, pink noise, or brown noise for extended periods of time for more than an hour or so.

这可能会对听觉系统造成损害。

That might actually be damaging to the auditory system.

至少，这会带来压力，即使你可能没有注意到，它仍是一种持续的焦虑和压力水平，对你并无益处。

And at the very least is kind of stressful, even though you might not notice it, it's kind of a background level of anxiety and stress that is not going to serve you well.

相反，如果你要选择特定的声音频率，建议使用40赫兹的双耳节拍，而不是单耳节拍，并在工作前约三十分钟进行这种40赫兹双耳节拍。

Rather, if you're going to pursue particular types of sound frequencies, consider using 40 Hertz binaural beats, not monaural beats, but 40 Hertz binaural beats done during a particular work about or for thirty minutes prior to that work about.

我不建议每天都全天候依赖双耳节拍。

I would not rely on binaural beats all the time every day.

我认为这可能会导致它们失去效果，因为听觉系统会逐渐适应并减弱反应。

I think that could cause them to lose their potency just because of the way the auditory system attenuates.

你还可以采取其他一些方法来提升工作表现，比如考虑‘大教堂效应’。

Some other things that you could do in order to improve your workplace performance would be to consider the cathedral effect.

如果你在一天中的任何时段（无论是第一阶段还是第二阶段，如我所描述的）进行分析性工作——即那些有明确正确答案的细致工作——请尽量进入一个天花板较低的环境。

If you're going to do analytic work for any part of the day, phase one or phase two, as I described them, but really in any time of day, that detailed analytic work for which there is a correct answer, then try and get into an environment with a relatively low ceiling.

如果你无法获得低天花板的环境，可以考虑戴一顶有帽檐的帽子，甚至穿连帽衫，或者低头看，甚至用手放在眼睛上方，位置与眉毛齐平。

If you don't have access to a low ceiling environment, you might consider using a brimmed hat or even a hoodie, or even just facing down, or even putting your hand above your eyes as you will at the level of your eyebrows.

相反，如果你希望进行头脑风暴或创造性工作，比如写作、创作新事物或艺术作品，建议进入高天花板或无天花板的环境。

In contrast, if you're interested in doing brainstorming, creative work, you're writing new things, you're creating new things of any kind, artwork, consider getting into a high ceiling or no ceiling environment.

或者如果你戴着有帽檐的帽子或穿着连帽衫，不妨把帽子掀起来。

Or if you're wearing a brimmed hat or you're wearing a hoodie, maybe peel that back.

当然，还有大量其他方法可以提升工作效率和生产力。

Now, of course, there are an enormous number of other things that you can do to improve work performance and productivity.

我在之前的节目中已经讨论过这些，特别是关于专注力和动机的那两期。

And I've talked about those in previous episodes particular in the episode on focus and the episode on motivation.

你可以服用一些补充剂来增加多巴胺水平。

There are supplements you can take that can increase dopamine for instance.

你还可以使用一些工具来提升专注力。

There are tools that you can use to increase your focus.

例如，在进入专注工作状态前，将视觉注意力集中在某个位置30到60秒。

For instance, focusing your visual attention on one location for thirty to sixty seconds prior to entering a focused work bout.

我想再次说明，我理解大家在应对工作空间优化这一挑战时，预算和条件各不相同。

I do want to acknowledge again, the fact that I realize people are showing up to this challenge of workspace optimization with different budgets, with different constraints.

有些人家里有孩子，干扰很多，而有些人则没有。

Some people have kids at homes, there are a lot of interruptions, some people do not.

尽管如此，我希望我今天提供的信息能帮助你对工作环境进行一些细微甚至显著的调整。

Nonetheless, I hope that the information I was able to provide today will allow you to make subtle or maybe even drastic rearrangements in your workspace environment.

还有一个我之前没有提到的相关观点，我想简要补充一下：你并不一定非得一直待在同一个地方工作。

There's one other point related to that that I did not cover and that I'd like to cover just briefly, which is that there's nothing to say that you have to always work in the same location all the time.

如果你觉得合适，可以从家里搬到咖啡馆，或者从办公室搬到家里。

You can move from house to cafe if that works for you, you can move from office to home.

你也可以在家中不同的地点之间切换。

You can also move from different locations within your home.

再次感谢你参与本次关于工作空间优化的科学与同行评审文献的讨论。

Once again, thank you for joining me for this discussion about the science and peer reviewed literature on workspace optimization.

我希望这些工具中的一些——如果不是全部的话——能对你有所帮助。

I hope some, if not all of the tools will be beneficial for you.

一如既往，感谢你对科学的关注。

And as always, thank you for your interest in science.