精华：习惯养成与改变的科学

欢迎来到Huberman Lab Essentials，我们将重温往期节目，为您带来最有效、可操作的科学工具，助力心理健康、身体健康与表现提升。

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Andrew Huberman，斯坦福医学院神经生物学与眼科学教授。

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

今天，我们将全面探讨习惯这个话题。

Today, we're talking all about habits.

具体来说，我们将讨论习惯形成的生物学机制，以及如何打破习惯的生物学原理。

In particular, we're going to discuss the biology of habit formation and the biology of how we break habits.

习惯是神经系统习得的行为，但并不总是有意识地形成的。

Habits are things that our nervous system learned, but not always consciously.

有时我们养成的习惯，直到它们成为问题或发挥积极作用时才会意识到——谁知道呢？

Sometimes we develop habits that we're not even aware of until they become a problem or maybe they serve us well, who knows?

但事实是，习惯构成了我们身份的重要组成部分。

But the fact of the matter is that habits are a big part of who we are.

据估计，我们清醒时高达70%的行为都由习惯性行为构成。

In fact, it's estimated that up to 70% of our waking behavior is made up of habitual behavior.

既然习惯大多是有意识或无意识习得的，我们就必须问自己：什么是学习？

So if habits are largely learned consciously or unconsciously, we have to ask ourselves, what is learning?

学习就是神经可塑性。

Well, learning is neuroplasticity.

神经可塑性简单来说就是神经系统根据经验进行自我调整的过程。

Neuroplasticity is simply the process by which our nervous system changes in response to experience.

但归根结底，神经可塑性就是形成新的神经回路——某些习惯更容易出现而其他习惯更难出现的新通路。

But at the end of the day, neuroplasticity is about forming new neural circuits, new pathways by which certain habits are likely to occur and other ones are less likely to occur.

众所周知，市面上有许多关于习惯的畅销书，心理学领域也有大量关于习惯的文献。

As many of you are well aware, there are popular books about habits and there's a whole psychological literature about habits.

这两个领域都揭示了习惯中一些非常有趣且值得关注的方面。

And those two areas point to some very interesting aspects of habits that I think are worth mentioning.

首先是即时目标型习惯与身份型习惯的概念。

First of all, is this notion of immediate goal based habits versus identity based habits.

即时目标型习惯是指那些在执行时就能带来特定结果的行为模式。

Immediate goal based habits are going to be habits that are designed to bring you a specific outcome as you do them.

所以每一次你执行这些习惯时。

So each and every time you do them.

例如，也许你是那种想要增加二区有氧运动的人，这就是一个即时目标导向的习惯。

So maybe you're somebody that wants to get more of zone two cardio, for instance, That would be an immediate goal based habit.

如果你的目标是每周进行四次有氧运动，每次完成后，你可以勾选一个小方框并说：'好，完成了'。

If your goal is to get that cardio maybe four times a week, every time you do it, you could check off a little box and you'd say, okay, did it.

你达成了目标。

You met the goal.

这与所谓的身份导向习惯不同，后者习惯有一个更大的总体主题，比如你试图成为一个健康的人，或者你想成为运动员之类的人。

That is different than so called identity based habits, where there's a larger overarching theme to the habit, where you're trying to become a fit person, or you're somebody who wants to be an athlete or something of that sort.

这时你会开始将习惯与某种关于自己的更大图景联系起来，或思考这个习惯对你的意义，这里既有即时目标，对吧？

It's where you start to attach some sort of larger picture about yourself or what it means for you to do that habit, where there's both the immediate goal, right?

完成锻炼，完成训练或任何任务，勾选那个方框，但同时你将其与某种更大的目标联系起来。

Complete the exercise, complete the session or whatever it is, check off that box, but that you're linking it to some sort of larger goal.

你还会在相关文献中听到另一种说法：形成一个习惯需要21天。

Another thing that you'll hear out there in the literature is that it takes twenty one days to form a habit.

有人说18天，有人说21天，有人说30天，还有人说60天。

Some people say eighteen, some people say twenty one, some people say thirty days, some people say sixty days.

那么到底是多久呢？

So which one is it?

这取决于要培养的习惯本身，还是取决于培养习惯的人？

Does it depend on the habit that one is trying to form or does it depend on the person that's trying to form the habit?

事实上，这方面已有出色的同行评审数据。

Well, it turns out that there's excellent peer reviewed data on this.

2010年发表的一项研究，第一作者是Lally（L-A-L-L-Y）。

There's a study published in 2010, first author, Lally, L A L L Y.

该研究发现，对于相同的习惯养成，不同个体可能需要18天到254天不等的时间。

This study found that for the same habit to be formed, it can take anywhere from eighteen days to as many as two fifty four days for different individuals to form that habit.

所以听众中可能有人会想：居然有人需要254天才能养成那个习惯，真是难以置信。

So for those of you listening, some of you might be thinking, can't believe that it takes some people two fifty four days to get into that habit.

但正如我所说，个体差异非常大。

But as I said, people are highly variable.

如果你难以养成某个习惯，并不意味着你无法轻松养成其他习惯。

And if you can't form one habit easily, it doesn't mean that you can't form other habits easily.

为什么某些人能比他人更轻松地养成特定习惯，这个谜题很可能与人们如何管理所谓的‘边缘摩擦’有关。

The mystery of why certain people can form certain habits more easily than others probably has something to do with how well people manage what's called limbic friction.

边缘摩擦这个术语，你在正式的神经生物学或心理学文献中都不会找到。

Now limbic friction is not a term that you're going to find in the formal neurobiological literature or even psychological literature.

坦白说，这是我创造的一个术语，用来涵盖心理学和神经科学文献中的多个不同概念。

It's frankly a term that I coined to encompass a number of different pieces of the psychology and neuroscience literature.

我用‘边缘摩擦’这个简略表达来描述克服体内两种状态之一所需的紧张感。

Limbic friction is a shorthand way that I use to describe the strain that's required in order to overcome one of two states within your body.

第一种状态是焦虑，你感到非常焦虑以至于无法平静、无法放松，因此难以投入你想要的特定活动或思维模式。

One state is one of anxiousness, where you're really anxious and therefore you can't calm down, you can't relax, and therefore you can't engage in some particular activity or thought pattern that you would like.

另一种状态是你感到过于疲惫、懒散或缺乏动力。

The other state is one in which you're feeling too tired or lazy or not motivated.

这两种状态——过度警觉与过度平静——都与所谓的自主神经系统功能相关，这是大脑和体内一组神经元、激素和化学物质构成的类似跷跷板的机制。

Both of those states, feeling too alert and too calm, if you will, relate to the function of the so called autonomic nervous system, a set of neurons and hormones and chemicals in your brain and body that act as sort of seesaw.

你要么警觉，要么平静。

You're either alert or calm.

你要么沉睡，要么紧张。

You're either asleep or stressed.

这两种状态彼此互不相容。

Those two states are not compatible with one another.

你可能听说过'疲惫而亢奋'，但那其实是长期高度紧张直至精疲力竭的状态。

You've probably heard of wired and tired, but that's really once you've been very stressed for a long time to the point where you're exhausted.

自主神经系统与这些有什么关系？

What does the autonomic nervous system have to do with any of this?

边缘摩擦这个词组可以用来描述你需要付出多少努力、多少启动能量才能实施特定行为。

Well, limbic friction is a phrase that can be used to describe how much effort, how much activation energy you need in order to engage particular behavior.

习惯养成很大程度上与保持正确心态及控制身心状态有关。

A lot of habit formation has to do with being in the right state of mind and being able to control your state of body and mind.

随着我们继续深入，你会发现'边缘摩擦'这个概念将成为衡量你能否轻松养成某个习惯的有效标尺——它能帮助你自我觉察，判断特定习惯的养成难易程度。

So as we march forward, what you're going to find is that this phrase or this term limbic friction is going to be a useful metric or way for you to touch in with yourself and address whether or not you are likely to be able to form a certain habit easily or whether or not it's going to be very challenging.

我将教你一种测量边缘摩擦程度的方法，即执行一个新习惯需要多少启动能量。

And I'm going to teach you a way to measure your degree of limbic friction, that is how much activation energy it will take in order for you to execute a new habit.

我还将教你如何测量你的边缘摩擦和启动能量，以评估你有多大可能戒掉一个不想要的习惯。

And I'm going to teach you how to measure your limbic friction and activation energy for how likely it is that you're going to be able to break a habit that you don't want to have.

我想稍作休息，感谢我们的赞助商Eight Sleep。

I'd like to take a quick break and acknowledge our sponsor Eight Sleep.

Eight Sleep生产具有冷却、加热和睡眠追踪功能的智能床垫罩。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

确保获得良好夜间睡眠的最佳方法之一，是保证睡眠环境的温度适宜。

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.

这是因为要入睡并保持深度睡眠，你的体温实际上需要下降约1到3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，你的体温实际上需要上升约1到3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，整夜自动调节床铺温度。

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

我使用Eight Sleep智能床垫罩已经近五年了，它彻底改变并提升了我睡眠的质量。

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的最新款是Pod五系列。

The latest Eight Sleep model is the Pod five.

这就是我现在使用的产品，我绝对爱不释手。

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

它拥有众多令人惊叹的功能。

It has so many incredible features.

例如，Pod五系列配备的'自动驾驶'功能，是一个能学习你睡眠模式的人工智能引擎，会根据不同睡眠阶段调节睡眠环境温度。

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.

它甚至能在你打鼾时抬高头部，并通过其他调整来优化你的睡眠。

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

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If you would like to try Eight Sleep, go to eightsleep.com/huberman to get $450 off the Pod five Ultra.

这是Eight Sleep延长假日促销活动的一部分，活动将持续至2025年12月31日。

This is part of Eight Sleep's extended holiday sale, which goes from now until 12/31/2025.

Eight Sleep的产品配送至全球多个国家，包括墨西哥和阿联酋。

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

再次提醒，访问eightsleep.com/huberman，即可在2025年12月31日前节省高达450美元。

Again, that's eightsleep.com/huberman to save up to $450 now through 12/31/2025.

我们需要讨论的另一个关键概念，主要见于关于习惯的书籍和文章中，是我称之为‘核心习惯’的概念。

The other key concept for us to address that's really mainly found in the books and articles out there about habits is this notion of what I call linchpin habits.

核心习惯是指那些能让许多其他习惯更容易执行的特定习惯。

Linchpin habits are certain habits that make a lot of other habits easier to execute.

我所指的核心习惯类型，始终是你喜欢做的事情。

Now, the sorts of linchpin habits that I'm referring to are always going to be things that you enjoy doing.

我举个自己生活中的例子。

I'll just give you an example from my life.

我恰好喜欢运动，并非所有运动形式，但我喜欢力量训练和跑步。

I happen to like exercise, not all forms of exercise, but I happen to like resistance training and I happen to like running.

出于我稍后会解释的原因，我通常将这些活动安排在一天中的早些时候，这与进行这些活动相关的神经化学物质和各种激素等因素有关。

And for reasons that I'll get into a little bit later, I place those activities typically early in the day because of the neurochemistry and the various types of hormones, etcetera, that are associated with performing those activities.

但我确实将这些活动归入我所说的‘核心习惯’范畴。

But I really place those activities under the umbrella of what I call linchpin habits.

为什么？

Why?

因为这些特定的习惯既容易执行（因为我喜欢它们），又能让许多其他习惯更容易执行。

Because those particular habits are easy to execute because I enjoy them, but they also make a lot of other habits easier to execute.

比如保持工作警觉、确保前一天晚上睡得好、保持水分摄入、确保吃对我更有益的食物（而不是那些如果不锻炼就会下意识选择的食物）。

Things like being alert for work, things like making sure that I get good sleep the night before, things like hydration, things like making sure that I eat the foods that are better for me than maybe some of the other foods that I would more reflexively reach to if I weren't doing that training.

某些习惯就像关键枢纽，意味着它们能带动许多其他事情。

So certain habits act as linchpins, meaning that they shift a lot of other things.

它们可以控制和影响我们执行其他更难养成、亲和力较低的习惯的可能性。

They can control and bias the likelihood that in this case, you or me, we'll perform other habits that are harder to access, that we have less of an affinity for.

再次强调，这里有三个我们需要纳入的概念。

So again, there's three concepts that we need to include here.

我们有基于身份的习惯和基于目标的习惯。

We've got identity based versus goal based habits.

我们认识到，不同习惯的养成所需时间因人而异、因习惯而异，并且存在我称之为‘核心习惯’的这些特定习惯，它们能让其他习惯更容易执行。

We've got the concept that different habits take different periods of time to adopt depending on the person and the habit, and that there are these, what I call linchpin habits, certain habits that make other habits easier to execute.

而这些核心习惯，无一例外都是我们乐于去做的事情。

And those linchpin habits always, always, always are things that we enjoy doing.

现在我想转向讨论习惯的一个特定方面，那就是习惯强度。

So now I'd like to shift to thinking about a particular aspect of habits and that's habit strength.

习惯强度主要通过两个标准来衡量。

Habit strength is measured by two main criteria.

第一个是特定习惯对情境的依赖程度。

The first is how context dependent a given habit is.

情境依赖性指的是当你从一个环境转换到另一个环境时，你是否倾向于在每天相同时间以相同方式做同一件事。

So context dependence is if you go from one environment to the next, do you tend to do the same thing in the same way at the same time of day?

例如早晨起床后立即刷牙——可能有些人会在早餐前做这件事，有些人会晚些时候，甚至像我这样不吃早餐的人——但当我旅行时，我刷牙的时间点与在家时醒来后的相对时间基本一致。

So for instance, brushing your teeth first thing in the morning, maybe some of you do that before breakfast, maybe some of you do that later, maybe some of you like me don't even eat breakfast, but when I travel, I tend to brush my teeth at more or less the same time of day relative to when I wake up as I do when I'm at home.

所以这是情境独立的。

So it's context independent.

所以这是个非常牢固的习惯，对吧？

So it's a very strong habit, right?

习惯强度的另一个方面是执行该习惯需要克服多少边缘摩擦。

The other aspect of habit strength is how much limbic friction is required to perform that habit on a regular basis.

这一点极其重要，因为如果你正处于建立习惯并巩固这些习惯的过程中，那么执行这些习惯可能需要克服更多的边缘摩擦。

This is extremely important because if you were in the process of building habits and consolidating those habits, then it's probably going to take more limbic friction to execute those habits.

所以这两个方面——情境依赖性（你是否可能无论在何处都执行该行为，旅行时、在家、度假时、有人或无人陪伴等）以及执行该习惯需要克服多少边缘摩擦——将告诉你这个习惯是深植于你的神经系统还是仅浮于表面。

So these two aspects, context dependence, whether or not you're likely to do the thing regardless of where you are, on travel, at home, on vacation, with people around, not people around, etcetera, and how much limbic friction is required to execute that habit will tell you whether or not that habit is deeply or just shallowly embedded within your nervous system.

我们想要养成的任何习惯，其目标都是达到所谓的'自动化'状态。

The goal of any habit that we want to form is to get into what's called automaticity.

'自动化'是个专业术语，指的是神经回路能够自动执行这一行为，这是我们追求的终极目标。

Automaticity is fancy language for the neural circuits can perform it automatically, and that's the ultimate place to be.

因此，我希望能够借鉴神经系统如何学习及参与神经可塑性的科学文献，将其应用于习惯养成、习惯保持，以及如何戒除特定习惯（如有需要）。

So what I'd like to do is to take the scientific literature of how the nervous system learns and engages in neuroplasticity and apply that to habit formation, habit maintenance, and if so desired, how to break particular habits.

我想从心理学研究文献中提炼出一个具体工具分享给大家。

I'd like to give you a particular tool that's gleaned from the research psychology literature.

我应该提一下，我是从一篇优秀的在线综述文章中了解到这个的。

I should mention that I learned about this from an excellent review article that's available online.

这篇文章名为《习惯心理学》。

It's called Psychology of Habit.

作者是温迪·伍德和丹尼斯·吕格。

The authors are Wendy Wood and Dennis Rueger.

它发表在《心理学年鉴》上。

This is published in Annual Review of Psychology.

他们讨论了习惯在神经系统中形成的各种方式。

They're talking about the various ways that habits form in the nervous system.

他们提到，随着每次习惯的重复，与程序性记忆相关的认知和神经机制会发生微小变化。

And they mention with each repetition of a habit, small changes occur in the cognitive and neural mechanisms associated with procedural memory.

程序性记忆是指记住为实现特定结果而需要发生的一系列具体步骤。

Procedural memory is holding in mind the specific sequence of things that need to happen in order for a particular outcome to occur.

比如说，我想养成每天早上给自己或家人做一杯意式浓缩咖啡的习惯。

Let's say I want to get into the habit of making myself or someone else in my household a cup of espresso every morning.

我会仔细思考每一个步骤，走进厨房，打开咖啡机，萃取咖啡，从头到尾演练每一个步骤。

I would actually think through each of those steps, walk into the kitchen, turn on the espresso machine, draw the espresso, walking through each of those steps from start to finish.

事实证明，仅仅做一次这样简单的思维练习，就能大大提高人们定期执行该习惯的可能性，不仅第一次如此，在随后的日子里也会持续有效。

And turns out just that simple mental exercise done once can shift people toward a much higher likelihood of performing that habit regularly, not just the first time, but as they continue out into the days and weeks that follow.

所以这种按步骤演练食谱或一系列动作的过程——无论是坐下来学习写作一小时，还是锻炼身体，无论你想培养什么习惯——当你进行这种演练时，它会激活执行该习惯所需的相同神经元。

So this procedural stepping through of the steps of the recipe or the series of action steps that are involved in sitting down to study and writing for an hour or generating exercise, whatever it is, the habit that you're trying to learn, when you're doing that exercise, it sets in motion the same neurons that are going to be required for the execution of that habit.

因此当你真正开始执行这个习惯时，就像多米诺骨牌更容易倒下一样顺畅。

And so when you actually show up to perform that habit, it's as if the dominoes fall more easily.

用我们的话说，这是一个更低的门槛，以便让习惯得以执行。

It's a lower threshold, as we say, in order to get the habit to perform.

所以对于那些只想在某些事情上更习惯性、能更反射性地完成生活中想要的事情的人，只需花点时间做一次，也许两次，然后坐下来，如果愿意可以闭上眼睛，逐步梳理执行那个习惯所需的步骤。

So for those of you that just want to be more habitual about certain things, be able to perform certain things more reflexively that you would like in your life, simply take the time, do it once, maybe twice, and just sit down, close your eyes if you like, and just step through the procedure of what it's going to take in order to perform that habit.

正如我提到的心理学文献，还有神经科学文献都强烈支持一个事实：这将大大降低你养成和保持那个习惯的难度。

The psychology literature, as I mentioned, and also the neuroscience literature strongly supports the fact that it is going to make it far easier for you to adopt and maintain that habit.

现在我想讨论第二个工具，我认为这可能是获取并坚持新习惯最强大的方法。

So now I'd like to discuss a second and what I think is perhaps the most powerful tool for being able to acquire and stick to new habits.

我所指的工具被称为任务括号法。

The tool that I'm referring to is something called task bracketing.

我们大脑中有一组神经回路，统称为基底神经节。

We have in our brain a set of neural circuits that fall under the umbrella term of the basal ganglia.

基底神经节参与动作执行（做某些事情）和动作抑制（不做某些事情）。

The basal ganglia are involved in action execution, meaning doing certain things and action suppression, not doing certain things.

在实验领域，这被称为'执行'（做）或'抑制'（不做某些行为）。

In the experimental realm, these are referred to as go, meaning do or no go, don't do certain things.

研究发现基底神经节中有个区域叫背外侧纹状体。

So it turns out that there's an area of our basal ganglia called the dorsal lateral striatum.

它对与习惯相关的行为建立非常重要，但并非习惯本身。

It's very important for the establishment of behaviors that are associated with a habit, but not necessarily the habit itself.

在动物和人类中进行的美妙研究记录了背外侧纹状体的电活动，发现它与特定习惯的开始、结束及之后阶段相关联（即在这些时段变得活跃）。

And beautiful studies in both animals and humans that record the electrical activity in the dorsolateral striatum find that the dorsolateral striatum is associated, meaning it becomes active at the beginning of a particular habit and at the very end and after a particular habit.

因此有了'任务括号法'这个说法——它为习惯加上了括号。

Hence the phrase task bracketing, it brackets the habit.

这一点非常重要，因为任务界定决定了习惯是否具有情境依赖性，以及它是否足够强大，即使我们前一天晚上没睡好、感到分心、情绪上不想做某事，或者被其他事情完全压垮时，仍有可能坚持执行。

This is very important because task bracketing is what underlies whether or not a habit will be context dependent or not, whether or not it will be strong and likely to occur even if we didn't get a good night's sleep the night before, even if we're feeling distracted, even if we are not feeling like doing something emotionally, or if we are completely overwhelmed by other events.

如果任务界定的神经回路在我们大脑中根深蒂固，意味着它们围绕某个特定习惯非常稳固，那么我们很可能会风雨无阻地进行区域二有氧运动，无论如何都会坚持刷牙。

If the neural circuits for task bracketing are deeply embedded in us, meaning they are very robust around a particular habit, well, then it's likely that we're going to go out for that zone two cardio no matter what, that we're going to brush our teeth no matter what.

事实上，刷牙就是个很好的例子——对大多数人来说，即使整夜失眠、生活一团糟，除非严重抑郁，否则无论是否去上班，早晨依然会执行刷牙行为（希望如此）。但对于你认为非必要性的习惯，执行概率就会低得多。

In fact, brushing our teeth is a pretty good example because for most people, even if you got a terrible night's sleep, even if everything in your life is going wrong, chances are, unless you're very depressed, if you're going to leave to work or even if you're not, that you're going to still carry out the behavior of brushing your teeth in the morning, I would hope so actually, but you are probably less likely to perform particular habits that are not what you deem as necessary.

但细想一下，刷牙、锻炼、特定饮食或某些社交方式，本质上都是你自己对哪些行为不可或缺、哪些可以妥协做出的价值判断。

But if you think about it, brushing your teeth, exercise, eating particular foods, maybe engaging socially in particular ways, you are the one that places any kind of value assessment on which ones are essential and which ones are negotiable.

因此任务界定会在你大脑中形成神经印记，就像一种指纹，标记着这件事必须在一天中的特定时间发生，以至于变成条件反射。

So task bracketing sets a neural imprint, a kind of a fingerprint in your brain of this thing has to happen at this particular time of day so much so that it's reflexive.

稍后我们会讨论，你可以通过特定方法强化任务界定，这样无论你想培养什么习惯，执行概率都会大幅提升。

And as we'll talk about in a moment, there's a way that you can build up task bracketing so that regardless of what it is you're trying to learn, there's a much higher probability that you're going to do that thing.

当我说'培养'时——假设你正在尝试建立一个对你极具挑战性的习惯。

And when I say learn, meaning let's say you're trying to acquire a habit that for you is really challenging.

可能是每天为一本筹划中的书稿写作一小时，或是研习数学，任何会让你产生强烈本能抗拒的事情。

Maybe it's that you're going to write for an hour a day on a book project that you've been thinking about, or you're going to work on mathematics, or you're going to do any sort of thing that for you, there's a lot of limbic friction.

虽然思考执行该行为所需的事件序列很重要，即我们之前讨论过的程序性记忆可视化练习，这会有所帮助。

While it is important to think about the sequence of events that would be required in order to engage in that behavior, that procedural memory visualization exercise we talked about before, that will help.

还有一种方法可以让你的神经系统适应这种任务划分过程，使你的神经系统转向或倾向于执行特定习惯。

There is a way also that you can orient your nervous system toward this tax bracketing process so that your nervous system is shifted or oriented towards the execution of a given habit.

这有点像为锻炼热身。

So this is sort of like warming up your body to exercise.

当背外侧纹状体被激活时，你的身体和大脑就为执行习惯做好了准备。

When the dorsolateral striatum is engaged, your body and your brain are primed to execute a habit.

然后你可以有意识地选择想要执行哪个习惯。

And then you get to consciously insert which habit you want to perform.

我想稍作休息，感谢我们的赞助商Element。

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

Element是一种电解质饮料，含有你所需的一切成分，不含任何多余物质。

Element is an electrolyte drink that has everything you need and nothing you don't.

这意味着它含有适量电解质、钠、镁和钾，但不含糖分。

That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.

适当的水分补充对大脑和身体功能至关重要。

Proper hydration is critical for optimal brain and body function.

即使是轻微脱水也会降低认知和身体表现。

Even a slight degree of dehydration can diminish cognitive and physical performance.

获取足够电解质也很重要。

It's also important that you get adequate electrolytes.

钠、镁、钾等电解质对人体所有细胞特别是神经细胞的功能至关重要。

The electrolytes, sodium, magnesium, and potassium are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.

将Element溶解在水中饮用，能轻松确保您获得充足水分和电解质。

Drinking Element dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.

为确保获得足够水分和电解质，我每天早晨醒来后会将一包Element溶解在约16至32盎司的水中饮用。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of Element in about 16 to 32 ounces of water when I first wake up in the morning.

这基本上是我晨起后的第一件事。

And I drink that basically first thing in the morning.

在进行任何体能锻炼时，特别是在出汗较多的炎热天气里，我也会饮用Element水溶液来补充流失的水分和电解质。

I'll also drink Element dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.

Element有多种美味口味。

Element has a bunch of great tasting flavors.

我喜欢树莓味，也喜欢柑橘味。

I love the raspberry, I love the citrus flavor.

现在Element有一款限时柠檬水口味，绝对美味。

Right now, Element has a limited edition lemonade flavor that is absolutely delicious.

虽然不想厚此薄彼，但这款柠檬水口味确实和我最爱的树莓味或西瓜味不相上下。

I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, is raspberry or watermelon.

再说一次，我实在无法只选一种口味。

Again, I can't pick just one flavor.

我全都喜欢。

I love them all.

如果你想尝试Element，可以访问drinkelement.com/huberman，拼写为drinklmnt.com/huberman，购买任何Element饮品混合包即可获赠免费样品包。

If you'd like to try Element, you can go to drinkelement.com/huberman, spelleddrinklmnt.com/huberman to claim a free Element sample pack with a purchase of any Element drink mix.

再次提醒，访问drinkelement.com/huberman即可领取免费样品包。

Again, that's drinkelement.com/huberman to claim a free sample pack.

为了利用任务分组的神经机制，增加你执行特定习惯的可能性，我必须告诉你一个关于习惯形成的常见说法其实并不正确。

So in order to leverage the neural mechanisms of task bracketing, in order to increase the likelihood that you're going to perform a particular habit, I have to break it to you that one thing that you've probably heard over and over about habit formation is not true.

我指的是这种观点：如果你能非常精确地规定执行某个习惯的具体时间，你就更可能养成这个习惯。

And what I'm referring to is this idea that if you are very specific about exactly when you're going to perform a particular habit, that you are more likely to perform that habit.

虽然这在短期内是成立的，但从长远来看并非如此。

And while that is true in the short term, it is not true in the long term.

这是因为我们的神经系统倾向于根据状态而非时间来产生特定行为，即我们大脑和身体的激活水平、专注程度、疲劳状态以及精力水平等因素。

And the reason for that is that our nervous system tends to generate particular kinds of behaviors based not on time, but on our state, meaning what level of activation is taking place in our brain and body, how much focus we happen to have, how fatigued we are, how energized we are.

虽然时间安排很重要，但并非具体时间本身能让你养成并巩固习惯。

So while schedules are important, it's not the specific time of day per se that's going to allow you to get into a habit and form that habit and consolidate that habit.

更重要的是你大脑和身体所处的状态，这才是你需要锚定的关键。

Rather, it's the state that your brain and body are in that's important to anchor yourself to.

现在我将介绍一个非常简单但基于神经生物学的方案，让你能在一天中的特定阶段（而非具体时间）培养特定习惯，因为事实证明，一天的不同阶段与特定的生物基础、化学物质和神经回路等相关联。

And so now I'm going to present a very straightforward, but neurobiologically grounded program by which you can insert particular types of habits that you want to perform at particular phases of the day, not times a day, but in particular phases of the day, because it turns out that particular phases of the day are associated with particular biological underpinnings, chemicals and neural circuits and so forth.

这个方案需要将24小时划分为我所说的三个阶段。

It involves dividing the twenty four hour days into what I call three phases.

第一阶段是起床后大约0到8小时。

The first is phase one, which is zero to eight hours after waking up approximately.

第二阶段是起床后9到14小时，也可能是15小时。

The second phase is the nine to fourteen, maybe fifteen hours after you wake up.

第三阶段是起床后16到24小时。

And the third phase is sixteen to twenty four hours after waking up.

这样我们就划分出了24小时的周期。

So we've taken the twenty four hour cycle.

我们将其划分为三个阶段：第一阶段、第二阶段和第三阶段。

We've carved it up into three phases, phase one, phase two, and phase three.

第一阶段，即醒来后的零到八小时，具有特定的神经化学特征。

Phase one, which again is zero to eight hours after waking has a particular neurochemical signature.

无论你做什么，神经调节物质去甲肾上腺素和肾上腺素（即正肾上腺素和肾上腺素），以及多巴胺，在醒后的最初0到8小时内往往处于较高水平。

Regardless of what you do, the neuromodulators norepinephrine, as well as epinephrine, so that's noradrenaline and adrenaline, as well as the neuromodulator dopamine tend to be elevated during that first zero to eight hours after waking.

但在第一阶段，你的整个系统都处于行动和专注导向的状态。

But in that first phase, your whole system is action and focus oriented.

我们知道，当你处于行动和专注导向状态时，由于大脑和身体自然释放的神经化学物质，你更有可能克服阻碍特定习惯执行的边缘系统阻力。

And we know that when you're action and focus oriented and because of the neurochemicals that are naturally released into your brain and body, that you will be more likely to overcome any limbic friction that stands in the way of performing particular habits.

因此，当你列出或思考生活中想培养的各种习惯时，请挑选那些你认为边缘系统阻力最大、对你来说最难坚持、需要最多启动能量的习惯，将它们安排在醒后0到8小时内。

So as you list out or think about the various habits that you'd like to adopt in your life, take the habits for which you know there's the highest degree of limbic friction, they are the hardest for you to engage in, they require the most activation energy, and put those in this zero to eight hours after awakening.

这将极大地促进你执行这些新习惯。

This will greatly facilitate your performance of those new habits.

通过将它们安排在醒后0到8小时这个更宽的时间窗口内，你实际上是在创建任务边界框架。

By placing them in this broader window of zero to eight hours after waking, what you're doing is you're creating task bracketing.

你正在让神经系统能够预测何时需要克服本能阻力来执行特定习惯

You're making it such that your nervous system will predict when you are going to lean in against limbic friction in order to perform particular types of habits.

正如我提到的，第二阶段大约在醒来后9到14或15小时

Phase two, as I mentioned, is about, again, these aren't specifics, but about nine to fourteen or fifteen hours after waking.

在这段时间，由于生理节律变化，多巴胺、去甲肾上腺素和皮质醇会自然下降，而另一种神经调节物质血清素开始上升

During this phase of the day, because of the circadian shifts in our biology, dopamine and norepinephrine and cortisol are starting to taper down just naturally, and a different neuromodulator, serotonin is starting to rise.

血清素在一天的后半段肯定会达到最高水平，往往能让人进入更放松的状态

Serotonin is definitely going to be highest in this second half of the day and tends to lend itself to a more relaxed state of being.

在每天的第二个阶段，我们都有一些能够且应该做的事情，这些事有助于形成对某些习惯的养成和巩固有益的心理和生理状态。

There are certain things that we all can and should do during this phase two of each day that lend themselves to a state of mind and a state of body that is going to be beneficial for the generation and consolidation of certain types of habits.

这些事情具体是什么？

What are those things?

首先，随着一天的时间推移，你应该尽量开始减少接触非常强烈的光线——除非是阳光。

First of all, as the day goes on, you should try if you can to start tapering the amount of really bright light that you're getting, unless it's sunlight.

之前在播客中讨论过这一点，但如果你没听过：在太阳处于我们所说的低角度时（即接近地平线时），在一天的后半段让眼睛接触一些阳光，对多个大脑系统和心理系统都有益处。

Talked about this before on the podcast, but if you haven't heard, viewing the sun as it's at what we call low solar angle, so as it's headed toward the horizon, but getting some sunlight in your eyes in the second half of the day can also be beneficial for a number of brain systems and psychological systems.

像高温桑拿、热水浴、热水澡等活动，都非常适合在一天的后半段进行。

Things like heat and sauna, hot baths, hot showers, those are terrific things to do in the second half of the day.

这些活动有助于维持这种血清素能或类似高血清素的状态，促进更加平静的放松。

They tend to support this serotonergic or high serotonin like state and lend themselves to more calm relaxation.

基本上，这一天的第二阶段是你保持警觉、专注当下、工作、社交互动、准备晚餐，可能同时处理多件事的时段，但你应该真正努力逐步降低压力水平。

Basically this phase two of the day is one in which you're alert, you are present, you are working, you are engaging socially, you're cooking dinner, probably paying attention to a number of things, but you should really be trying to taper off your stress level.

那么如何利用一天的第二阶段来促进习惯养成呢？

So how do you leverage phase two of the day for habit formation?

根据我们对学习和记忆神经化学的了解，以及任务形成及其对特定神经可塑性形式的依赖，下午时段是培养习惯和进行那些几乎不需要克服边缘阻力的现有活动的绝佳时机。

Well, given what we know about the neurochemistry of learning and memory, given what we know about task formation and its reliance on certain forms of neuroplasticity, the second half of the day is a terrific time to take on habits and things that you're already doing that require very little override of limbic friction.

这些可以被通俗归类为较为轻松的活动。

So these might be things that you could categorize in common terms as kind of mellower activities.

可能是写日记。

It might be journaling.

可能是你已经定期演奏音乐，或者说练习音乐，或者你正在学习一门语言，这些活动有些挑战性，但不需要耗费大量精力来克服边缘阻力。

It might be that you already are performing music, or I should say practicing music regularly, or you're trying to learn a language, something that's a little bit challenging, but doesn't require a ton of energy in order to override that limbic friction.

这些基底神经节'执行'与'抑制'回路的一个标志性特征，是它们与多巴胺、血清素、乙酰胆碱等特定神经化学物质相关联。

One of the hallmark features of those basal ganglia circuits for go and no go is that they are associated with certain neurochemicals, dopamine and serotonin, acetylcholine, and other neurochemicals.

通过在特定神经化学状态下安排特定习惯，这些状态会逐渐与习惯的启动过程（正如我提到的）以及终止过程建立关联。

And by placing particular habits at particular phases of the those neurochemical states start to be associated with the leaning in and the process of beginning and as I mentioned, ending those particular habits.

这样做会使整个神经系统逐渐能够预测某些行为将在一天中的特定时段发生——在早晨的第一阶段你会全力对抗边缘阻力，而在第二阶段则进行那些需要较少意识努力克服阻力的活动。

And in doing so, they shift the whole nervous system toward being able to predict that certain things are going to happen at particular times of day, that you are going to be leaning very hard against limbic friction early in the day in phase one, and that you're going to be doing things that require less conscious override of limbic friction in phase two.

通过这种方式建立起任务框架系统，使得你正在学习或试图培养的个体习惯有更高概率被执行和巩固，这意味着很快它们就会自然成为条件反射。

And in doing so, set up this task bracketing system so that the individual habits that you're learning or that you're trying to learn have a much greater probability of being executed and consolidated, meaning that pretty soon they will just naturally become reflexive.

二十四小时作息表的第三阶段从醒后约十六到二十四小时开始。

Phase three of the twenty four hour schedule runs from about sixteen to twenty four hours after waking.

在这段时间里，有几件事会支持身心状态，使神经可塑性得以发生，让你在白天清醒时触发的神经重塑真正实现。

During that period of time, there are a few things that are going to support being in a state of mind, state of body that are going to allow neuroplasticity to occur, that are going to allow the rewiring that you've triggered during the waking part of the day to actually take place.

这些条件包括极低光或完全无光环境，意味着要保持周围环境非常昏暗或极其阴暗。

Those things are very low to no light, meaning keeping your environment very dark or very, very dim.

我认为没必要在完全漆黑的房间里睡觉，但对大多数人来说，保持房间黑暗和室温较低对进入并维持深度睡眠非常有益。

I don't think it's necessary to sleep in a room that's complete blackness, but for most people, keeping the room dark and keeping the room temperature low is very beneficial for getting and staying in deep sleep.

很多人建议在睡前最后一餐与入睡之间留出间隔时间。

A lot of people recommend putting a gap between your final bite of food and when you go to sleep at night.

有些人认为这个间隔应该是四小时，也有人说是两小时。

Some people will say that gap should be four hours, other people say two hours.

以我个人为例，我通常在睡前两小时或九十分钟内还会吃点东西——当然不是大餐——不过这只是我的习惯，这样我照样能顺利入睡并保持睡眠。

If you're me, I generally have something, I don't know, within two hours or ninety minutes of going to sleep, but it's not a big meal, but that's just me and I fall asleep and stay asleep fine with that.

如果你半夜醒来怎么办？

What if you wake up?

我对第三阶段的设定是，你应该处于这种深度睡眠状态。

The way I've cast phase three is that you're supposed to be in this deep slumber.

你根本不应该醒来。

You're not supposed to wake up at all.

你应该处于低光环境中，你的大脑正在重新连接，那些习惯正在巩固等等。

You're supposed to be in low light and your brain is rewiring and those habits are getting consolidated, etcetera.

好吧，如果你像我一样，你可能半夜会起来一次，这完全正常，但很多人很难再入睡。

Well, if you're like me, you probably get up once in the middle of the night, perfectly normal, but a lot of people have trouble falling back asleep.

非常重要的一点是，如果你半夜起床，要使用最少量的光线来观察周围环境，只要能安全行动即可，因为光线会抑制褪黑激素，如果抑制了褪黑激素，可能会让你很难再入睡。

Very important if you get up in the middle of the night to use a minimum of light in order to navigate your surroundings just as much as you need in order to safely do so, because light inhibits the hormone melatonin, can make it very hard to fall back asleep if you inhibit melatonin.

再次强调，神经可塑性是习惯形成的基础，而神经可塑性和神经回路的重新连接就发生在这些深度睡眠状态中。

Again, neuroplasticity is the basis of habit formation and neuroplasticity and the rewiring of neural circuits happens in these states of deep sleep.

所以如果你不遵守这个第三阶段，如果你没有给第三阶段提供它所需的材料，并且你没有避免在第三阶段接触咖啡因、强光和压力等特定事物，你就根本无法建立那些你在一天的第一和第二阶段努力触发的习惯。

So if you're not obeying this phase three, if you're not giving phase three the materials it needs, and you're not avoiding the certain things like caffeine and bright light and stress during phase three, you're simply not going to be able to build those habits that you've been working so hard to trigger in phase one and phase two of the day.

我完全承认，我在这里列出的许多事情都是我在播客和其他地方鼓励人们去做的，但这确实是关于习惯形成的。将特定类型的行为安排在一天中的特定阶段的全部原因，就是为那个任务划分设定一个框架。

I fully acknowledge that many of the things that I've listed out here are things that I've encouraged people to do in previous episodes of the podcast and elsewhere, but really this is about habit formation And the whole reason for placing particular types of behaviors at particular phases of the day is to set a framework for that task bracketing.

再次强调，任务分组和基底神经节的这些回路表明，不仅仅是任务本身激活的神经回路，还包括任务执行前后激活的神经回路，这些都会被巩固。

Again, task bracketing and those circuits of the basal ganglia indicate that it's not just the neural circuits that are engaged by the task itself, but the neural circuits that are engaged before and after that task execution, that's what gets consolidated.

因此，当你在一天中的特定阶段，在特定的神经化学条件下做事时，你实际上是在给大脑提供一套非常可预测的序列，在睡眠期间，大脑可以开始将这些序列存入你的‘硬盘’，可以这么说。

So when you do things at particular phases of the day, under particular conditions of neurochemistry, what you're doing is you're giving the brain a very predictable set of sequences that during sleep, it can start to put into your hard drive, if you will.

它确实可以将这些行为编程到你的神经系统中，这样在短时间内，希望是在18天甚至6天内，或者谁知道，也许更短的时间内，你会发现执行这些行为对你来说变得非常非常直接，你不需要感受到那么多的边缘摩擦或克服那么多的边缘摩擦。

It can really program it into your nervous system so that within a short period of time, hopefully within eighteen or maybe even six days, or who knows, maybe even fewer days, you'll find that executing those behaviors is very, very straightforward for you and that you won't have to feel so much limbic friction or override so much limbic friction.

你们中的一些人可能会问，好吧，如果我在第一阶段执行一个特定的习惯，然后在第二阶段做其他习惯，最终我达到了一种相当轻松地执行这些习惯的状态，我是否应该将它们保持在一天的同一阶段？

Some of you are probably asking, okay, if I perform a particular habit during phase one, and then I do other habits during phase two, and I eventually get to the point where I'm engaging in those habits in a pretty effortless way, do I keep them in the same phase of the day?

好消息是，文献表明这并不重要。

And the good news is the literature says it doesn't matter.

事实上，将特定习惯在一天中稍微随机地移动实际上对你是有益的，因为将其从一天中的一个时间移动到另一个时间正是我们所追求的情境独立性。

And in fact, that particular habit around somewhat randomly can actually be beneficial to you because actually moving it from one time a day to the other is that context independence that we really are seeking.

能够无论一天中的时间或情况如何，都能做我们想做的事情，这就是我们知道我们已经实现了真正的习惯形成的方式。

By being able to do the same thing that we want to do, regardless of time of day or circumstances, that's how we know that we've achieved a real habit formation.

这就是我们知道习惯已经被转移到我们神经回路的某些部分的方式，这些部分让我们能够看似反射性地执行它。

That's how we know that the habit has been moved into certain components of our neural circuitry that just allow us to do it what seems like reflexively.

尽管早些时候我指出这些并非传统意义上的反射。

Although earlier I pointed out that these aren't reflexes in the traditional sense.

原因在于这个大脑区域——海马体，你们许多人知道它与学习和记忆相关，但实际上并非记忆存储的地方。

The reason for that is that this brain area, the hippocampus that many of you know is associated with learning and memory is not actually where memories are stored.

海马体是记忆形成的地方。

The hippocampus is where memories are formed.

正如我之前提到的程序性记忆——关于如何执行特定序列的程序，正是在这里得以维持。

It's where procedures like I talked about before, procedural memory of how you're going to execute a particular sequence where that's maintained.

因此，从全力投入困难事物到逐渐变得轻松，最终几乎形成反射的整个过程，涉及大脑中信息的迁移。

So that whole process of really leaning into something that's hard, then it becoming easier, and then eventually that thing becoming more or less reflexive involves a migration of the information in the brain.

一旦信息迁移到大脑的不同区域，就实现了情境独立性。

And once it's migrated out to a different location in the brain, at that point, it's achieved context independence.

它不再需要被你的咖啡因摄入和午餐时间所框定。

It doesn't have to be bracketed by your caffeine and your lunch.

它不必非得发生在下午NSDR之后、Zoom四点钟会议之前这类固定时段。

It doesn't have to occur immediately after your afternoon NSDR, but before your 04:00 meeting on Zoom or something of that sort.

所以这一切都说明，一旦某件事变得反射性，你应该在一天中的时间安排上稍作调整。

So all this is to say that once something has become reflexive, you should play with it a little bit about time of day.

如果你想保持在同一时间段进行，那也很好。

If you want to keep it in the same phase of day, great.

但如果你某天决定下午锻炼，第二天又决定早上锻炼，而这正是你关注的习惯，那就太棒了。

But if you one day decide you're going to exercise in the afternoon, next day you decide you're going to exercise in the morning and that's the habit that you're concerned with, that's terrific.

如果你能做到这一点，就意味着它真正实现了情境独立性。

If you're able to do that, that means that it's truly achieved context independence.

这意味着你已经正式养成了那个习惯。

It means that you have officially formed that habit.

正如我之前提到的，在本集节目一开始就说过，习惯的强度取决于边缘摩擦的程度——这是其一，以及情境依赖性的多少。

And as I mentioned earlier, much earlier at the beginning of the episode, the strength of a habit is dictated by how much limbic friction, that was one, and how much context dependence there is.

所以当执行这个习惯不需要太多启动能量，而且你可以在任何情境下做到时，那么你就已经形成了一个习惯。

So when it doesn't take much activation energy to get into the execution of that habit, and you can do it in any context, well, then you have formed a habit.

我们早就知道有些事情可以改善我们的睡眠。

We've known for a long time that there are things that we can do to improve our sleep.

这包括我们可以摄入的物质，如苏糖酸镁、茶氨酸、洋甘菊提取物和甘氨酸，以及藏红花和缬草根等较为少见的成分。

And that includes things that we can take things like magnesium threonate, theanine, chamomile extract, and glycine, along with lesser known things like saffron and valerian root.

这些都是经过临床验证的成分，能帮助你入睡、保持睡眠状态，并让你醒来时感觉更加神清气爽。

These are all clinically supported ingredients that can help you fall asleep, stay asleep, and wake up feeling more refreshed.

我很高兴地告诉大家，我们的长期赞助商AG1刚刚推出了一款名为AGZ的新产品，这是一种夜间饮品，旨在帮助你获得更好的睡眠，让你醒来时感觉精神焕发。

I'm excited to share that our longtime sponsor AG1 just created a new product called AGZ, a nightly drink designed to help you get better sleep and have you wake up feeling super refreshed.

过去几年里，我一直与AG1团队合作，共同研发这款全新的AGZ配方。

Over the past few years, I've worked with the team at AG1 to help create this new AGZ formula.

它含有最佳比例的助眠成分，调配成易于饮用的混合饮品。

It has the best sleep supporting compounds in exactly the right ratios in one easy to drink mix.

这消除了在众多助眠补充剂中筛选、确定合适剂量和选择适合自己产品的所有复杂性。

This removes all the complexity of trying to forge the vast landscape of supplements focused on sleep and figuring out the right dosages and which ones to take for you.

据我所知，AGZ是市面上最全面的睡眠补充剂。

AGZ is to my knowledge, the most comprehensive sleep supplement on the market.

我在睡前30到60分钟服用它。

I take it thirty to sixty minutes before sleep.

顺便说一句，它很美味。

It's delicious by the way.

它显著提高了我的睡眠质量和深度。

And it dramatically increases both the quality and the depth of my sleep.

这既来自我对睡眠的主观感受，也因为我一直在追踪自己的睡眠数据。

I know that both from my subjective experience of my sleep and because I track my sleep.

我很期待大家都能尝试这款新的AGZ配方，享受更好睡眠带来的益处。

I'm excited for everyone to try this new AGZ formulation and to enjoy the benefits of better sleep.

AGZ现有巧克力、巧克力薄荷和混合莓果三种口味。

AGZ is available in chocolate, chocolate mint, and mixed berry flavors.

正如我之前提到的，这些口味都非常美味。

And as I mentioned before, they're all extremely delicious.

这三种中我最喜欢的应该是巧克力薄荷味，不过其实我都挺喜欢的。

My favorite of the three has to be, I think chocolate mint, but I really like them all.

如果你想尝试AGZ，请访问drinkagz.com/huberman获取特别优惠。

If you'd like to try AGZ, go to drinkagz.com/huberman to get a special offer.

再次强调，网址是drinkagz.com/huberman。

Again, that's drinkagz.com/huberman.

在本期节目开始时，我曾承诺会提供两个专注于习惯养成的方案。

Way back at the beginning of the episode, I promised you that I would deliver two programs that are geared towards habit formation.

我还承诺会给出方法，让你评估某些习惯是否已从高努力状态——我称之为高边缘摩擦——转变为反射性行为。

And I promised that I would give you ways in which you could gauge whether or not certain habits had moved from high effort, what I call high limbic friction to reflexive.

在研究本期内容时，我发现了大量不同的习惯养成体系。

In researching this episode, I found a tremendous number of different systems for habit formation.

我想详细说明一个我认为对大多数人有用的特定系统，它植根于习惯形成的生物学基础，符合我之前提到的三个阶段计划，但涵盖更长的时间尺度，最终形成新习惯的完整系统。

I want to spell out a particular system that I think could be very useful to most, if not all people, that's rooted in the biology of habit formation, rooted in the psychology of habit formation, and that is entirely compatible with that phase one, phase two, phase three type program that I talked about earlier, but encompasses a bit of a longer timescale and really arrives at a kind of a system, if you will, for how to build in habits.

因此，这个系统至少需要21天。

And so this is at least for sake of this example, a twenty one day system.

，我选择21天是因为这似乎是 average or most typical system for engaging neuroplasticity as it relates to the formation of new habits。

I picked twenty one days because that seems to be the average or most typical system for engaging neuroplasticity as it relates to the formation of new habits.

基本上，这个计划要求你在21天内每天完成6个新 habits。

So basically what this involves is you set out to perform six new habits per day across the course of twenty one days.

这个想法是，你写下六件你希望在21天内每天完成的事情。

The idea is you write down six things that you would like to do every day for twenty one days.

然而，预期是你每天只会完成其中的四到五项，明白吗？

However, the expectation is that you'll only complete four to five of those each day, okay?

所以这套方法本身就包含了一种允许失败的机制，但这并非真正的失败，因为事实证明，这种习惯养成方法的关键不在于你试图培养的具体习惯，而在于养成执行习惯的习惯，对吧？

So built into this is a kind of permission to fail, but it's not failure because it turns out that this approach to forming habits is based not so much on the specific habits that you're trying to form, but the habit of performing habits, right?

这是一种每天完成一定数量事情的习惯。

It's the habit of doing a certain number of things per day.

所以你设定目标是完成六项。

So you set out to perform six.

另一个不必完成全部六项的原因是，有些活动可能不适合每天都进行。

Now, another reason for not necessarily performing all six is that some activities probably shouldn't be performed each day.

以我为例，如果我每天都进行负重训练或跑步，以我的体质类型，恢复能力会不太好。

For instance, in my case, if I were to weight train or even run every day, I'm of the sort, or my biology is of the sort that I don't recover so well.

所以我不会想每天都做抗阻训练，但可能每周做四次，比如说。

So I wouldn't want to do resistance training every day, but I might want to do it four days a week, for instance.

因此在清单中列出六件事，我就可以在一周特定的几天里将某项活动轮换出去，只做其他四到五项活动。

So by having six things in that list, I could shuffle out that particular activity on particular days of the week and simply do four or five other activities.

如果你某天没做到，意思是没完成四到五项任务，也不会受到惩罚。

If you miss a day, meaning you don't perform four to five things, there is no punishment.

事实上，重要的是不要试图进行文献中所谓的‘习惯滑脱补偿’——这只是心理学上的花哨说法，意思是如果你搞砸了某天没完成四到五项，第二天也不必做八项来补偿。

And in fact, it's important that you don't actually try and do what in the literature is called a habit slip compensation, which is just fancy psychological language for if you screw up and you don't get all four or five in one day, you don't do eight the next day in order to compensate.

二十一天后，你就停止这种每天刻意执行四到五项任务的计划，直接进入自动执行模式。

After twenty one days, you stop engaging in this twenty one day deliberate four to five things per day type schedule, and you simply go into autopilot.

你要问自己：在前二十一天里，我刻意培养的那些习惯有多少已经自动融入我的日常安排了？

You ask yourself how many of those particular habits that I was deliberately trying to learn in the previous twenty one days are automatically incorporated into my schedule.

其中有多少是我自然而然在做的事？

How many of them am I naturally doing?

换句话说，每二十一天周期结束后，你不需要更新或添加新习惯。

In other words, every twenty one days you don't update and start adding new habits.

你只需评估自己的神经系统经过这二十一天后，对执行那六项习惯的适应程度有多深。

You're simply going to assess how well, how deeply you've rewired your nervous system to be able to perform those six habits of the previous twenty one days.

很多人试图往神经系统里塞入太多新行为，结果根本不可能学会所有这些行为。

Many people are trying to cram so many new behaviors into their nervous system that they don't stand a chance of learning all those behaviors.

你可能会发现，在这21天里，你始终如一地坚持了其中两件事。

What you may find is that you kept up two of those things very consistently throughout the twenty one days.

也许还有一件事你只是偶尔做了，而另外三件事坦白说你根本没做到。

And perhaps there was one of them that you did sporadically and that there were three others that frankly you didn't manage to execute.

你也可能是这类人中的一个异类——立志每天做六件新事并坚持21天，而且每件都做到了。

You may also be one of these people, one of these mutants that sets out to do six new things per day for twenty one days and performs every single one of them.

太棒了，祝你更有力量。

Terrific, more power to you.

这样的话，在接下来的21天里，我们看看你是否能继续每天坚持做这完全相同的六件事。

In that case, for the following twenty one days, let's see whether or not you can continue to perform those very same six things every day for twenty one days.

然后，只有到那时你才会考虑添加更多习惯。

And then, and only then would you want to add more habits in.

所以你可以重复这个21天的过程，21天培养新习惯，21天测试这些新习惯是否已成为条件反射。

So you could repeat this twenty one day process, you know, twenty one days of new habit, twenty one days testing those new habits as whether or not they're reflexive or not.

关键在于，这不是全年持续的行为，而是你可能在新年开始时——或无论何时听到这个内容——将那21天设定为习惯养成的刺激期。

The idea is that this isn't something that you're doing all year long, is that you perhaps starting the new year or regardless of when you're listening to this, you set out to make that twenty one day really the stimulus period in which the habits get wired in.

接下来的一个月，甚至可能是接下来的几个21天周期，实际上就像温度计或测试平台，检验你这些特定习惯的巩固程度。

And then the following month, and maybe even the following months or periods of twenty one days are really the kind of thermometer or the test bed of how well you've embedded those particular habits.

如果你确实想继续添加新习惯，或者发现某些习惯未能融入神经系统形成条件反射，这时再引入它们就非常理想。

And if indeed you want to continue to add new habits or you find that certain habits that you weren't able to embed in your nervous system and make reflexive, you want to then bring those in, fantastic.

但只有当你已将这六个习惯全部转化为无意识行为后，才能继续推进。

But it's only once you've achieved all those six habits as reflexive that you would move forward.

事实上，习惯的偶尔遗漏、特定习惯的中断或未能全部完成六项，这些情况都已内置在系统中，我认为这让方案非常合理。

And the fact that habit slips, missing of particular habits and not doing all six is kind of built into the system, I think makes it a very reasonable one.

它能很好地适应现实世界。

It's very adaptable to the real world.

我认为只要遵守我们之前讨论的阶段一、阶段二、阶段三体系——

And I think it's one that provided you obey the phase one, phase two, phase three type system that we talked about earlier?

如果你做到这点，那么你尝试培养的习惯极有可能形成情境依赖性，执行时所需克服的本能阻力也会越来越小。

If you do that, and I think there's a very high probability that the habits that you try and form will achieve this context dependence and that it will take progressively less and less limbic friction to perform them.

到目前为止，我们几乎都在讨论如何养成习惯，但如何戒除习惯呢？

Thus far, we've almost exclusively been discussing how to form habits, but what about breaking habits?

当然，很多人都想戒掉他们认为对自己无益的习惯。

Certainly many people out there would like to break habits that they feel don't serve them well.

戒除习惯的一个挑战在于，许多习惯发生得非常迅速，往往来不及干预，习惯行为就已经启动甚至完成了。

One of the challenges in breaking habits is that many habits occur very, very quickly, and so there isn't an opportunity to intervene until the habit has already been initiated and in some cases completed.

事实证明，对这些神经通路产生长期抑制的关键，在于抓住不良习惯执行后的即刻时段。

So it turns out that the key to generating long term depression in these pathways is actually to take the period immediately following the bad habit execution.

要在这个时刻捕捉事件序列——不是追溯导致不良习惯的原因，而是利用刚参与该习惯的神经元仍处于活跃状态的优势，立即执行替代行为。

And in that moment, capture the sequence of events, not that led to the bad habit execution, but actually to take advantage of the fact that the neurons that were responsible for generating that bad habit were active a moment ago and to actually engage in a replacement behavior immediately afterward.

让我们举个例子。

So let's give an example.

假设你发现自己正试图专注工作时拿起了手机，你对此感到失望。

Let's say you find yourself, you're trying to do focused work, you pick up your phone, you're disappointing yourself for picking up your phone.

当然你可以直接放下手机重新投入工作，但如果你能做到这点，一开始就不会拿起手机了。

You could of course just put it down and reengage in the work behavior, but if you were good at that, then you probably wouldn't have done it in the first place.

因此，事实证明非常有效的方法是转而培养其他积极的习惯。

And so what turns out to be very effective is to go engage in some other positive habit.

这会产生两大效果。

This has two major effects.

第一个效果是，你开始在时间上将不良行为的执行与这个良好行为联系起来。

The first one is you start to link in time the execution of a bad behavior to this other good behavior.

换句话说，你开始形成一个从坏习惯开始、以好习惯结束的双重习惯链。

In other words, you start to create double habit that starts with a bad habit and then ends with a good habit.

正如我之前提到的，这可能看起来有违直觉。

So as I mentioned before, this might seem counterintuitive.

你可能会想，为什么要用一个好习惯来奖励一个坏习惯的执行？

You might think, why would I want to reward the execution of a bad habit with a good habit?

我并非因这个坏习惯而自责，你真正要做的是改变正在激活的神经回路性质，从而重写那个坏习惯的行为模式。

I don't myself for the bad habit, but really what you're trying to do is you're trying to change the nature of the neural circuits that are firing so that you can rewrite the script for that bad habit.

因此当人们应用这种方法时，就无需在行为发生前持续保持对自身行为的觉知——这种觉知本身就极难实现。

And so when people have applied this kind of approach, it removes the need to have constant conscious awareness of one's own behavior prior to that behavior, which is very, very difficult to achieve.

相反，他们发现能够以非常简单直接的方式重新映射与坏习惯相关的神经回路，对吧？

Rather, what they find is that they are able to engage in remapping of the neural circuits associated with bad habits in ways that are very, very straightforward, right?

因为你总能识别出自己做了不想做的事，然后附加一些积极的东西。

Because you can always identify when you've done the thing you don't want to do and then tack onto that something additional that's positive.

现在，这个积极行为的性质很重要。

Now, the nature of that positive thing is important.

你不希望它是很难执行的事情。

You don't want it to be something that's very hard to execute.

你希望它是积极且相当容易执行的，这样你就不会总是费劲地在不良行为之上添加这个行为，无论那个不良行为是什么。

You want it to be something that's positive and fairly easy to execute so that you're not struggling all the time to insert this on top of this bad behavior, whatever that bad behavior might happen to be.

当然，我想承认改掉坏习惯真的很难。

And of course, I want to acknowledge that breaking bad habits is really hard.

今天我们讨论了很多关于习惯形成和习惯改变的生物学和心理学知识。

So today we've covered a lot about the biology and psychology of habit formation and habit breaking.

我希望今天你们既学到了生物学机制，也掌握了实用工具，可以开始建立对你们来说适应性强、健康并能支持你们目标的习惯，同时开始戒除那些对你们和你们目标不健康或不适应的习惯。

My hope is that today you've learned both the biological mechanisms and the practical tools by which you can start to establish habits that for you, you deem adaptive, healthy, and that are going to support you and your goals, and that you can start to dismantle some of the habits that you find to be unhealthy or maladaptive for you and for your goals.

再次感谢你一同探索习惯形成与破除的神经科学与心理学之旅。

And once again, I want to thank you for going on this journey of exploring the neuroscience and the psychology of habit formation and habit breaking.

希望这些内容能对你和你的目标有所助益。

I hope it supports you and your goals.

最后但同样重要的是，感谢你对科学的关注。

And last but certainly not least, thank you for your interest in science.