必备工具：设定与实现目标的方法 | 埃米莉·巴尔塞蒂斯博士

欢迎来到休伯曼实验室精华版，在这里我们将重温过往节目，为您提供最有效且可操作的、基于科学的心理健康、身体健康和表现提升工具。

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·休伯曼，斯坦福大学医学院神经生物学和眼科学教授。

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

接下来是我的对话，内容是与博士的交流。

And now for my discussion with Doctor.

艾米莉·巴尔塞蒂斯。

Emily Balcetis.

谢谢你能来。

Well, thanks for being here.

这是我的荣幸。

It's my pleasure.

是的，我期待这次对话已经很久了，因为作为一名对现实生活工具、目标设定和动机都非常感兴趣的视觉科学家，你的研究正好契合了这些兴趣点。

Yeah, I've been looking forward to this for a long time because as a vision scientist who is also very interested in real life tools and goal setting and motivation, your work lands squarely in the middle of those interests.

为了开启话题，你能简单给我们讲讲目标设定和目标提取吗？

Just to kick things off, could tell us just a little bit about goal setting and goal retrieval.

视力和动机之间有什么关系？

What's the deal with vision and motivation?

这两者是如何联系在一起的？

How do those two things link up?

完全正确。

Totally.

当心理学家问人们：你做了什么来帮助自己朝着目标前进？

When psychologists ask people like, what are you doing to help make progress on your goals?

他们给出了各种各样的回答。

They say all kinds of things.

其中总有一些常见的做法，比如给自己打气，或者提醒自己这项工作有多重要，又或者在周围贴满便利贴，不断提醒自己该做什么。

A couple of things always pop to the top, which is, you know, self pep talks, or I remind myself of how important it is to do this job or put up Post it notes around to constantly be nagging me about what I need to do.

所有这些都需要大量的时间、精力和投入。

All of that takes a lot of time and effort and commitment.

所以人们感到倦怠，也就不足为奇了，对吧？

And so what a surprise that people burn out, Right?

当你刚设定一个目标时，去为之努力是令人兴奋的。

It's exciting to work on a goal when you first set it.

你可能会取得一些初步进展，但最终，甚至还没到一半，事情还没真正变得艰难，我们就已经半途而废了。

You might make some initial progress, but then eventually we get, you know, not even to the halfway point, but before things get real, things are challenging and we fall by the wayside.

于是，我和我的团队开始思考：有没有一些策略不需要太多努力，可以自动化，可以利用我们自身内在——身体和心理中已经存在的东西——来克服这些挑战？

So then I, you know, with my team, I was trying to think of, like, well, what are strategies that don't require as much effort that we can automate, that we can take advantage of what's already happening within ourselves, within our body, within our mind that might overcome one of those challenges?

正是在那时，我们开始聚焦于‘愿景’这个概念。

And that's when we started to land on the idea of vision.

我们想，你知道吗？

And we thought, you know what?

我们可以使用一些方法，以不同的方式看待世界，并且这些方法可以被自动化，帮助我们克服障碍，更有效地实现目标，甚至让我们真正看到以前从未注意到的机会。

There are strategies that we can use to look at the world in a different way and that we can automate that might help us to overcome some obstacles, to make progress on our goals, to maybe literally see opportunities that we hadn't been able to see before.

你在这一领域发表过许多研究，也许你可以重点介绍一下，人们如何调整自己的视野，以便更快、更高效地实现目标的一些重要发现。

You've published a number of studies in this area, but maybe you could highlight some of the more important findings in the area of how people can adjust their vision in order to meet goals more quickly and more efficiently.

我们开始思考，对人们来说，哪些目标最重要，却又最难坚持？

So, you know, we started thinking about what are the goals that are most important to people that they struggle with the most?

无论你去哪里，问谁，什么时候问，人们最重要的目标都与健康有关，对吧？

And regardless of where you look or who you ask or when you ask it, people's number one goal is something related to their health, right?

所以我做的第一件事就是去布鲁克林。

So one of the first things that I did was go over to Brooklyn.

纽约市各个行政区都有几个军械库。

There's a couple armories all around boroughs here around New York City.

特别是布鲁克林的那一个，现在变成了 YMCA。

And the one in Brooklyn in particular is now YMCA.

有一位物理治疗师邀请我，说：‘你应该去看看那里的情况，你对锻炼和寻找帮助人们的新方法、新策略很感兴趣。’

Somebody had invited me, a physical therapist, said, Hey, you should come out and check out what's happening here with your interest in exercise and trying to find new ways of helping people, new tactics that they can add to their tool belt.

我想你会遇到一些有趣的人，他们在那里锻炼，结果发现，他们当中有些人是世界上跑得最快的人。

I think you're gonna find some interesting people that are working out there who, as it turns out, are some of the fastest runners in the world.

在我去之前参加上一届奥运会的那个人，赢得了400米金牌。

Like, one of the people that was in the last Olympics before I showed up won the gold medal for the 400 meter.

我想，当这些人跑步时，他们一定对周围发生的一切都高度敏感。

I thought when these people are running, I bet they are like hyper aware of everything that's going on in their surroundings.

他们相对于竞争对手的位置在哪里？

Where are they relative to the competition?

他们的周边视觉发生了什么？

What's happening in their peripheral vision?

侧面的情况如何？

What's going on on the side?

谁在他们后面？

Who's behind them?

谁在他们前面？

Who's in front of them?

他们可能拥有某种强大的感知能力，随时都有一套完整的视觉规划，这大概就是他们成为顶尖选手的原因。

They probably have this, like, master sense, this master visual plan at any point in time, and that's what probably makes them elite.

所以当我开始问他们，情况真的是这样吗？

So when I started asking them, is that the case?

你们真的会留意周围的环境吗？

Do you do you really pay attention to what's in your surroundings?

你后面有什么？

What's behind you?

旁边有什么？

What's on the side?

他们说没有。

They said no.

他们所有人都说没有。

Like, all of them said no.

有时候我这么做，其实是个错误。

And sometimes when I do do that, it's a mistake.

这让我很惊讶。

So that was surprising.

完全违背了我对他们成功原因的直觉。

Totally went against my intuition about what they do that likely contributes to their success.

他们反而说，他们极度专注。

What they said instead was that they are hyper focused.

他们假设这种专注的注意力，就像一束聚光灯照在目标上。

They assume this narrowed focus of attention, almost like a spotlight is shining on a target.

当他们进行短距离跑步时，这个目标可能 literally 是终点线，也就是他们试图跨越的那条线。

Now, when they're running a short distance, that target might literally be the finish line, the line that they're trying to cross.

如果是长距离，他们会设定子目标，比如前面那个穿着短裤的人，他们想超越的对象，或者选择某个稳定的地标，比如一个他们会经过的标志。

If it's a longer distance, they set sub goals like the person, the shorts on the person up ahead that they're trying to beat, or they choose some sort of stable landmark, like a sign that that they would pass by.

这就像一束聚光灯只照在那个目标上，或者像他们脸上戴着遮挡两侧的护目镜。

It's like a spotlight is shining just on that or like they have blinders on the sides of their face.

他们只关注这些。

That's all they're paying attention to.

我当时想，哦，这我们可以加以利用。

And I thought, oh, that's something we can play with.

对吧？

Right?

他们都是顶尖人物，而且非常有成就。

Like, they are elite and they are accomplished.

所以我们开始想，那么那些不是竞技跑者的人呢？

So then we started thinking like, okay, what about people who who aren't competitive runners?

这种技巧我们能教给普通人吗？

Is this a tactic we can teach people?

答案是肯定的。

The answer is yes.

你可以告诉人们这些奥运选手在做什么。

You can tell people about what these Olympic athletes are doing.

想象一下，有一束聚光灯只照在一个目标上。

Imagine that there's a spotlight shining just on a target.

选一个前方的东西，比如你就能看到的两个街区外的停车标志。

Choose choose something up ahead, the stop sign two blocks up that you can just see.

想象你戴上了遮光罩，因此你不会注意那些从你身边超过的人、建筑物、垃圾桶或路上的卡车。

And imagine that you have blinders on so that you're not really paying attention to the people that are passing by or the buildings or the garbage cans or the trucks that are on the road.

把这些干扰都屏蔽掉，专注于那个目标，直到你到达它，然后再选下一个，对吧？

Tune those out and focus in on that target until you hit it and then choose another one, right?

稍微重新调整一下，选择下一个目标。

Sort of recalibrate, choose the next goal.

我们做的第一项研究之一就是教授这种策略，并将其与另一组进行对比，我们告诉那组人：自然地环顾四周。

Now, one of the first studies that we did was teach that strategy and juxtapose or compare it against a group that we said, just look around naturally.

你知道，你可能会看到前方的终点线，周围还有一些其他东西，你的眼睛想看哪里就看哪里，你觉得什么方法最有效就尽管用，然后告诉我们你在看什么。

You know, you might see that finish line up ahead and there's things on the periphery, whatever your eyes want to do, whatever you think is going to work best, feel free to do that and tell us what you're looking at.

然后我们给他们设定了一个终点线。

Then we gave them a finish line.

我们设计了一项适度具有挑战性但可以完成的练习。

We created sort of an exercise that's moderately challenging, but possible.

我们在他们的脚踝上绑上了相当于自身体重15%的负重，告诉他们要高抬腿，像高抬步一样跑向终点线。

We put ankle weights on that accounted for about 15% of their body weight, told them to lift their knees up, sort of high stepping to a finish line.

这对他们来说会很有挑战性，但我们说，这能反映整体的健康和体能水平。

So this would be challenging for them to do, but we said, it's an indicator of overall health and fitness.

有些人缩小了注意力的焦点，而有些人则更广泛或更自然地观察周围。

Some of these people had narrowed their focus of attention and some were just looking more expansively or naturally.

我们发现，那些接受过训练的人——都是普通的日常人群，进行这项中等难度的锻炼——他们的速度提高了27%。

And what we found is that those people that we trained, just everyday normal people doing this moderately challenging exercise, they were able to move 27% faster.

他们能更快地完成这项锻炼，而且表示疼痛感减少了17%。

They could do the exercise more quickly and they said it hurt 17% less.

尽管所有人都处于相同的环境条件下，但他们的体验却截然不同。

Everybody was in the same sort of circumstance, but yet their experience was really different.

所以我们对这个结果非常兴奋，对吧？

So we were really excited about that, right?

因为这意味着这种策略可以应用于非精英运动员的人群。

Because it meant that this strategy, we could use it on people who are not elite athletes.

它很容易被采纳和应用。

It could be easily adopted.

一次简短的培训就能教会人们以不同的方式看待世界。

A quick training session can teach people to look at the world in a different way.

再次强调，这种专注的注意力与他们自然的状态——即对照组的行为——不同，但却带来了显著的效果。

Again, this narrowed attention was different than whatever they do naturally, the comparison group, but it had a big outcome.

这极大地改变了他们参与锻炼的方式。

It had a big difference on the way that they were engaged in the exercise.

他们是专注于某个特定点，还是关注整个目标范围？

Are they focusing on a specific point or is it kind of the entire horizon of that goal?

因为终点线确实是一条线。

Because the finish line is indeed a line.

在我们对人们的访谈和焦点小组研究中，似乎更像一个圆形的点。

In our interviews with people, our sort of focus group studies, it seems like it's more like a circular point.

而这正是我们教给人们、训练他们去做的事情。

And that's in fact what we're teaching people, what we're training them to do.

因此，我们不是鼓励他们从左到右广泛地扫视整条线，而是引导他们想象一束圆形的光照射在某个目标上。

So rather than going broadly looking across a line from left to right, we are encouraging them to like imagine a circle of light that's shining on some target.

当然，终点线是一条线，但如果他们保持在自己的跑道上，比如在田径场上，你可以想象有一束圆形的光只照在他们穿过终点线的那个位置。

Now, course, a finish line is a line, but if they're staying in their lane, if they're on a track, right, you can imagine that there is a circle shining just on where in their lane they'll cross that finish line.

或者如果是停车标志，你也可以想象一束圆形的光照亮它。

Or if it's a stop sign, you could imagine a circle of light illuminating that.

所以我们教人们使用这种方法，这似乎能有效维持专注，而不是被外围视觉分散注意力。

So that's what we're teaching people to use and that's what seems to be effective to maintain that focus rather than sort of being pulled to engage with peripheral vision.

历史上有一些非常了不起的人，比如琼·贝诺伊特·萨缪尔森这样的跑步选手。

And there's some amazing people, some runners in history like Joan Benoit Samuelson.

她是最早赢得多次马拉松比赛的女性选手之一。

She's one of the first female marathon competitors who has won multiple marathons.

她是加拿大人。

She's Canadian.

我觉得她一生中赢了大约十场马拉松，当然你可以纠正我。

I think she's won, feel free to correct me, like 10 marathons in her life.

她谈到不要采用那种宽泛但不集中、宽泛但不深入或高远的注意力焦点，而是专注于前方某人身上的短裤，盯着那些短裤直到超过他们，然后再设定新的目标。

And she talks about sort of not assuming this like this wide but narrow, wide but not deep or tall, Attentional focus, she talks about like finding the shorts on somebody ahead of me and focusing on those shorts until she passes them and then resetting that goal.

我想短暂休息一下，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生产智能床垫罩，具备制冷、加热和睡眠追踪功能。

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

确保你拥有一个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 会根据你的个人需求，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巡航的功能，这是一个AI引擎，能够学习你的睡眠模式，并根据不同的睡眠阶段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.

它甚至会在你打鼾时抬高你的头部，并进行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 向全球许多国家发货，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 可节省最高 350 美元。我脑海中最迫切的问题是：我们、我、所有人，能否用这种策略把起跑线变成目标点？

Again, that's eightsleep.com/huberman to save up to $350 The most pressing question I have in my mind is, can we, I, all of us, use this strategy to make the starting line a goal point?

因为对很多人来说，重点不是从起点到终点，而是如何到达起点。

Because for a lot of people, it's not about going from start to finish, it's about getting to start.

是否存在某种生理学机制或生理变化，能够反映这样一个观点：仅仅视觉上聚焦于起跑线，反而能让我更兴奋，而不是更缺乏动力去投入努力？

And is there any physiology or physiological changes, should say, to reflect the idea that maybe just visually focusing on the start line would actually get me more excited as opposed to make me less excited to engage in effort.

在目标设定的最初阶段，确实存在与视觉科学相关的机制，比如首先明确目标是什么，以及迈出第一步。

There's certainly vision science that's tied up in that very first stage of goal setting, like identifying what that goal is in the first place and taking those first steps.

很多人用来借助视觉的常用方法是愿景板、梦想板或者便利贴，对吧？

A lot of people's go to strategies that involve vision are vision boards or dream boards or Post it notes, right?

他们创建某种视觉化的表现形式，来展示自己想要实现的目标。

They're creating some sort of visual representation of what it is that they want to accomplish.

这几乎就像一个剪贴簿，收集能反映你理想状态的视觉符号，以激励自己。

Almost like a scrapbook collect visual icons that reflect where you wanna be to motivate yourself.

这是一种非常普遍的策略。

It's a really common tactic.

这种方法在明确你想要什么时很有效，但可能并不真正有助于你实现目标、完成任务。

That's effective for identifying what you want, but it may not actually be effective for helping you to meet the goal, to get the job done.

因此，我在纽约大学的同事们就探究了：为什么？

So, colleagues of mine at New York University have probed, well, why?

为什么会这样？

Why is that?

为什么仅仅想象你想要的生活，把自己代入那种情境，幻想如果完成清单上所有目标生活会变成什么样，却不起作用呢？

Why is just, you know, thinking about what you want in your life and sort of putting yourself vicariously into those shoes, imagining what my life will be like if I can accomplish everything on this list, why doesn't that work?

首先，这有用吗？

Well, first of all, does it work?

答案是否定的。

The answer is no.

那为什么它不起作用呢？

And why does it not work?

因为我的同事们加布里埃勒·奥滕格和她的研究团队发现，当你一遍遍地幻想或想象自己完成X、Y、Z之后生活会有多美好，这感觉就像目标已经达成了。

Because what happens, these colleagues, Gabrielle Otengine and her research team have found, is that, you know, going through and dreaming about or visualizing how great my life will be when I get x, y, and z done, that is like a goal satisfied.

我已经明确了自己想要什么。

I have identified what it is that I want.

我已经体验过了，哪怕只是在想象中。

I have experienced it, even if just in an imaginary way.

我已经感受到了那种想象自己完成目标后生活会多么美好的积极体验。

I've had that positive experience of thinking about how great my life is going to be when I get this thing done.

于是他们就开始沾沾自喜，松懈下来。

And they start to sort of rest on their laurels.

她实际上测量了收缩压和心率。

She's actually measured systolic blood pressure and heart rate.

他们发现，那些进行这种想象体验的人——即想象当自己完成X、Y、Z后生活会有多美好——他们的收缩压，也就是血压读数中的低压值，会下降。

And they found that people who do that, who go through that experience of visualizing how great my life will be when I get X, Y, and Z done, their their systolic blood pressure, the bottom number on your blood pressure reading, decreases.

我当然支持寻找放松的方法，但动机科学家知道，收缩压实际上是身体准备行动、有所作为的指标。

Now I'm all about finding ways to relax, but motivation scientists know that systolic blood pressure is actually an indicator of our body's readiness to get up and act, to do something.

这可以是出去散步、跑步，或者去健身房锻炼。

Now that can be the going out for a walk, going out for a run, hitting the gym.

也可以是做一些脑力活动，比如解数学题，对吧？

It can also be things like doing math problems, right?

即使只是精神上的活动，收缩压也会在身体或大脑即将行动、开始实现目标时上升。

Even if it's something that's just mental systolic, blood pressure actually goes up in anticipation of your body or your mind needing to do something, taking the first steps on a goal.

所以这就帮助我们理解了：如果我刚做完一个梦想板或愿景板，把自己心理上置于目标已经达成的状态，为什么血压下降反而是坏事呢？

So then it helps us to understand of like, okay, if I've just created this dream board, this vision board, and put myself psychologically in that space of a goal satisfied, why is it bad that blood pressure goes down?

因为这意味着你的身体正在放松下来。

Because it means your body is chilling out.

就像是，好吧，不错。

It's like, all right, cool.

我刚刚完成了一件相当重要的事。

I just accomplished something pretty major.

我现在实际上没有足够的生理资源来立即采取第一步行动。

I actually now don't have the physiological resources at the ready to take the first step right now to do something about that.

因此，对于动机科学家来说，这是一个非常重要的发现：创建这些梦想板、愿景板或待办事项清单，可能会适得其反，因为仅仅这样做本身就已经构成了目标的设定与达成。

So that was a pretty monumental finding for motivation scientists to understand that like creating these dream boards, these vision boards, to do lists might actually backfire because it in and of itself is the creation of a goal and the satisfaction of the goal.

然后人们很自然地给自己一些时间，去享受这种积极的体验。

And then people understandably give themselves some time to just enjoy that positive experience.

你所说的每一点，都与我们对动机多巴胺回路的生理学认知完全一致。

Everything you're saying again is consistent with what we know about the physiology of dopamine circuits for motivation.

我有一位好朋友，也许是无意中，也许不是，他是某所顶尖大学的心脏病专家，他说人们在写作和完成书籍时犯的一个主要错误是：他们会告诉别人自己要写一本书，而别人就会说，‘你绝对应该写本书。’

I have a good friend who perhaps incidentally, perhaps not, is a cardiologist at a major university, said that one of the major errors that people make with book writing and completion is they will tell people they're going to write a book and people will say, Oh, you definitely should write a book.

每个人都觉得你的书会大受欢迎。

Everyone's going to love your book.

而他们最终从未写成。

And they never end up writing it.

他的理论是，他们从这种即时反馈中获得了太多多巴胺奖励，同时又避免了书籍被批评的风险，因此根本不会去写书。

And his theory is that they get so much dopamine reward from that immediate feedback with all the protection of never having the book criticized, that they never write the book.

我确信这其中有例外，但这也引出了一个问题：更好的策略是什么？

I'm sure there are exceptions to this, but I guess it raises the question, what's the better strategy?

是的。

Yeah.

所以，我不是说喜欢制作梦想板的人应该停止他们的行为，但目标设定的过程不应仅仅止步于明确目标。

So I'm not saying that people who enjoy a dream board creation should stop what they're doing, but the process of goal setting shouldn't stop with articulating what the goal is.

因此，在我们试图弄清楚想做什么的时候？

So at that same point that we're trying to figure out what do we wanna do?

我对未来的愿景是什么？

What is my vision for the future?

在这些规划过程中，我们需要同时思考其他几件事。

In those planning sessions, we need to simultaneously think about a couple other things.

一是我们该如何到达那里？

One is how are we gonna get there?

所以要把目标从抽象中拉出来，摆脱这种理想化的视觉符号，开始思考实际的日常生活。

So take it out of the abstract, take it out of this idyllic visual iconography, and start thinking about the practical day to day.

我们需要将目标分解为更易管理的小目标，不只是我十年的个人规划，而是我未来两周的计划。

We need to break it down into more manageable goals, not just my ten year plan for myself, but my two week plan.

在接下来的两周，以及之后的两周，我能完成什么？这些小目标将把我引向正确的方向？

What what can I accomplish in the next two weeks and the two weeks after that's gonna set me on the right trajectory?

要从宏观角度规划，抽象地思考大局，但同时也要更具体地分解目标。

Plan big picture, think big picture abstractly, but then also break it down more concretely.

这可能并不令人惊讶，但它是目标设定过程中的一个重要方面。

That's probably not surprising, but it's an important aspect of the goal setting process.

然后，同样地，我部门的加布里埃勒·奥滕格已经识别出目标设定过程中第三个常被忽视或低估的阶段。

Then, again, Gabrielle Otengine in my department has identified a third often overlooked or underappreciated stage that has to happen at that goals in the goal setting process.

那就是思考阻碍你成功的障碍。

And that's thinking about the obstacles that stand in your way of success.

而且这实际上有助于长期提升动力。

And that it will actually help improve motivation in the long run.

有时候人们觉得这似乎违反直觉。

And sometimes people think that that, like, is counterintuitive.

你说，如果我想增强动力、获得更多动力，那我就需要提前思考它会有多难，我会在哪些方面失败，就像在真正遇到这些问题之前，就提前准备好B计划、C计划、D计划。

You're saying, like, for if I wanna increase my motivation, have more motivation, then I need to think about how hard it's gonna be, all the ways that I'm gonna fail because it's like coming up with a plan b, a plan c, plan d in advance of actually experiencing that.

如果你在一条船上，船开始下沉了，那可不是你开始找救生衣的时候。

If you were on a boat and the boat started to sink, that's not the time you wanna start looking for life jackets.

你早就该知道救生衣在哪里，这样才能立刻找到它。

You already wanna know where one is so you can go to it right away.

目标设定也是同样的道理，你需要清楚自己要追求什么。

And it's the same thing with goal setting is that you want to know what am I working towards?

你打算如何到达那里？

How am going to get there?

如果遇到这个障碍，我该如何应对。

And if I experience this obstacle, here's what I'm going to do about it.

你可能永远不会遇到那个障碍，但一旦遇到，你很可能时间紧迫、资源匮乏，甚至可能因焦虑而大脑被劫持，无法在最佳状态下做出判断和决策。

You may never experience that obstacle, but if you do, you're probably going to be shy on time, thin on resources, maybe experiencing an anxiety that hijacks your brain so you're not functioning at that optimal level of judgment and decision making.

你最好提前准备好下一步的应对方案，这样就能立刻付诸行动。

You want to already have like the snap next step in place so you can just hop to it.

对吧？

Right?

当我们处于危机模式时，很难做出最好的思考。

We're not going to do our best thinking when we're in crisis mode.

但如果我们提前利用资源制定了B计划或C计划，就不必如此了。

But we don't have to if we have already used our resources in advance to come up with that plan B or that plan C.

迈克尔·菲尔普斯，一位了不起的运动员，对吧？

Michael Phelps, incredible athlete, right?

这正是他和教练经常融入训练中的做法。

This is something that he and his coach have routinely incorporated into their training.

早在2008年，他首次在国际舞台上崭露头角。

Back in 2008, he was hot for the first time on the international stage.

那是北京奥运会。

It was the Beijing Olympics.

迈克尔·菲尔普斯当时正处在实现一项前所未有的壮举的边缘——在单届奥运会上赢得八枚金牌。

Michael Phelps was on the brink of doing something that no one else in the history of the Olympic games has ever done, which is win eight gold medals in a single Olympiad.

在故事发生时，他已经赢得了七枚金牌，只剩下200米蝶泳这一项，只要赢下这一项，他就能成为历史上第一个赢得第八枚金牌的人。

At the time of this story, he had already won seven and he had just the 200 fly in front of him before he could do what no one else has ever done, win the eighth gold medal.

蝶泳可是他的强项，对吧？

And the fly is his thing, right?

这本该轻而易举，根本不用动脑筋。

This have been easy, like a no brainer.

他肯定会赢下这一场。

He's gonna win this.

他将打破奥运历史纪录。

He's gonna break Olympic history.

他一跳入泳池，泳镜就开始漏水。

As soon as he dove into the pool, his goggles started to leak.

当他游完泳池三个来回时，他不得不转身游回起点/终点线，回到池边。

And by the time he had done three lengths of the pool, he just had to flip around and come back to the starting linefinish line back to the edge.

到那时，他的泳镜已经完全灌满了水，他只能盲游。

By the time that happened, his goggles were completely filled with water and he was swimming blind.

我肯定会慌乱。

I would have panicked.

我肯定会沉到泳池底。

I would have sunk to the bottom of the pool.

说实话，我根本不会下水。

I wouldn't have even been in the pool, to be honest.

我不是个游泳选手。

Like, I'm not a swimmer.

我肯定不会参加奥运会。

Definitely not going to be in the Olympics.

对他来说，他并没有慌。

For him, he didn't.

这并没有像其他几乎所有人处在那种情况下那样引发恐慌，因为他早已预见到这种可能的失败。

It wasn't a moment of panic like it probably would have been for nearly every other person in that situation because he had foreshadowed that kind of possible failure.

他提前想象过这种障碍的出现，而且不仅仅是想象，还进行了练习。

He had imagined that obstacle hitting him in advance and not even just imagined it, but practiced it.

我们该怎么办？

What will we do?

他经常练习在泳镜没有牢固戴好面部的情况下游泳。

He routinely practiced swimming with his goggles not fully secured on his face.

他的教练以极其严苛著称，会猛地扯下他的泳镜，摔在地上——也许是为制造戏剧效果，让他在训练时根本无法抓到任何泳镜。

His coach notoriously would rip the goggles off of his head, smash them on the ground for maybe dramatic effect or something so that he didn't even have any goggles possible to grab as he's in practice.

因为他早已预见到这种可能性并想好了应对方案：如果我的泳镜开始漏水，那我就——在他看来，开始数自己的划水次数，这样就能挺过去。

So because he had foreshadowed that possibility and the solution, if my goggles start to leak, then I will do, in his case, start counting my strokes, then I'll make it through.

他清楚地知道，从泳池一端游到另一端需要多少次划水。

He knew exactly how many strokes it would take from him to get from one end of the pool to the other.

他开始数自己的划水次数。

He started counting his strokes.

他赢得了那场比赛，200米蝶泳。

He won that race, the 200 fly.

他赢得了第八枚金牌，并且在职业生涯中又赢得了另外15枚。

He won his eighth gold medal and he'd go on to win 15 more in his career.

所以，我们可能都不是游泳运动员。

So we might not all be swimmers.

我们可能都不追求奥运级别的表现，但我喜欢这个例子，因为它帮助我们去祛除神秘感，提供了一种不同的视角来看待提前设想障碍、设想计划可能出错的两三种甚至四种方式的重要性与激励作用——这实际上能有效帮助我们克服那些本可能让我们放弃的障碍。

We might not all aspire to Olympic level performance, but I love that example because I think it helps sort of demystify or give us an alternative perspective on the importance and the motivational reasons why thinking about obstacles in advance, thinking about the ways, the two, three, four ways that your plan might go awry is actually effective at helping us to overcome the obstacle that might otherwise lead us to throw in the towel.

因此，我认为将视觉化体验与其他达成目标的策略结合起来，具有巨大的力量。

So I do think that there's great power in thinking about our visual experience alongside other tactics that we might use for meeting our goals.

正如你们许多人所知，我服用AG1已经将近十五年了。

As many of you know, I've been taking AG1 for nearly fifteen years now.

我早在2012年就发现了它，那时我还没开始做播客，但从那以后我每天都服用。

I discovered it way back in 2012, long before I ever had a podcast and I've been taking it every day since.

我开始服用AG1的原因，也是我至今仍在服用的原因，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 it and the reason I still take it is because AG1 is to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.

它将维生素、矿物质、益生元、益生菌和适应原融合在单一勺中，易于饮用且口感良好。

It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop that's easy to drink and it tastes great.

它旨在支持肠道健康、免疫健康和整体能量水平。

It's designed to support things like gut health, immune health, and overall energy.

它通过帮助填补你日常营养中可能存在的缺口来实现这一点。

And it does so by helping to fill any gaps you might have in your daily nutrition.

当然，每个人都应该努力摄入营养丰富的全食物。

Now, of course, everyone should strive to eat nutritious whole foods.

我每天确实也这么做，但人们经常问我，如果你只能选择一种补充剂，你会选哪一种？

I certainly do that every day, but I'm often asked if you could take just one supplement, what would that supplement be?

我的答案始终是AG1，因为它对支持我的身体健康、心理健康和表现至关重要。

And my answer is always AG1 because it has just been oh, so critical to supporting all aspects of my physical health, mental health, and performance.

这是我个人使用AG1的经验，我也不断听到其他每天使用AG1的人有同样的感受。

I know this from my own experience with AG1, and I continually hear this from other people who use AG1 daily.

如果你想尝试AG1，可以访问drinkag1.com/huberman获取特别优惠。

If you would like to try AG1, you can go to drinkag1.com/huberman to get a special offer.

限时优惠：订阅AG1，即可免费获得六份旅行装AG1和一瓶维生素D3K2。

For a limited time, AG1 is giving away six free travel packs of AG1 and a bottle of vitamin D3K2 with your subscription.

再次提醒，前往drinkag1.com/huberman订阅，即可免费获得六份旅行装AG1和一瓶维生素D3K2。

Again, that's drinkag1 with the numeral 1.com/huberman to get six free travel packs and a bottle of vitamin D3K2 with your subscription.

我有个问题，老实说，我其实已经知道答案了，但我很希望你能告诉我们，缺乏运动的人如何看待世界，而经常锻炼的人又是如何看待世界的？或者，缺乏动力的人与高度有动力的人，他们眼中的世界有什么不同？

I have a question, and to be honest, I know the answer in advance, but I'd love for you to tell us a bit about how unfit people view the world versus how fit people view the world, or how unmotivated people visually see the world as opposed to highly motivated people.

也许你可以描述一下这项研究。

Maybe you could describe that study.

我认为这是一项特别重要的研究，因为一方面，它确实揭示了有动力与无动力、健康与不健康人群之间可能存在的生理或心理差异，但更重要的是，它还提供了一种改善的方法。

I think it's a particularly important one, mostly because, yes, it identifies perhaps a physiological or psychological differences between motivated and unmotivated or fit and unfit people, but it also provides a path to remedy that.

是的，我的实验室以及多个其他实验室都做过相关研究，探讨身体状态与视觉体验之间的关系。

Yeah, so out of my lab, but also out of several other labs, there's been work looking at that relation between states of the body and visual experiences.

他们未必专门将动机科学纳入其中，但确实观察了当我们的身体处于不同状态时，视觉体验会发生怎样的变化。

They haven't necessarily tried to integrate the motivation science element to it, but they were looking to see the visual experiences change as a function of different states of our body.

他们研究了慢性疲劳人群、老年人、超重人群，以及背负沉重背包的人——这些人都处于类似超重的状态，他们的环境感知发生了什么变化？

So, they've looked at people who experience chronic fatigue, the elderly, people who are overweight, those that are wearing heavy backpacks, so who are sort of put into that experience of being overweight, what happens to their perceptions of the environment?

他们发现，超重、长期疲劳或年长者眼中的距离看起来更远，而年轻或未负重的人则不然。

Well, what they find is that distances look further to those that are overweight, chronically tired, older rather than younger, weighted down with extra baggage.

距离看起来更远，山坡看起来更陡峭。

Distances look farther and hills look steeper.

我们也做过一些类似的研究，通过增加或剥夺人们的能量，来看看这是否会改变他们对空间的感知。

We've done some of those studies too, where we try to like give people more energy or deprive them of energy and see, does that change their perception of space?

这种做法在医学研究中很常见。

They do this a lot in medical studies.

你给一个人服药，给另一个人服用安慰剂——一颗糖丸，然后关键的是，在分析完所有数据并公布结果之前，没有人知道谁服用了哪种药物。

You give somebody a drug and you give somebody a placebo, a sugar pill, and then importantly, nobody really knows who's got what until you've analyzed all the data and the results are revealed that these are the people that had the drug, the active agent.

心理学研究也是同样的思路。

Same idea in the psychological research.

在这种情况下，我们让受试者喝了一杯酷爱饮料。

In this case, what we did was give people Kool Aid to drink.

对于一些人来说，这种酷爱饮料是用糖调味的，一种真正的热量来源。

And for some people that Kool Aid was sweetened with sugar, an actual caloric entity.

这可能会给他们提供能量。

It could give them energy.

其他人喝的是用赤藓糖醇甜味的酷爱饮料。

Other people drank Kool Aid sweetened with Splenda.

所以，是的，它很甜，但实际上没有任何热量。

So yeah, it's sweet, but it actually doesn't have any caloric value.

你并没有给人们提供能量。

You're not giving people energy.

你只是给了他们甜味的体验。

You're just giving them that experience sweetness.

当然，有些人非常擅长分辨真正的糖和赤藓糖醇，但当你把它混入酷爱这种味道强烈的粉末中时，它实际上掩盖了所有差异，没人能分辨出来。

And now some people of course are really good at identifying like what's real sugar and what's Splenda, but when you put it in a Kool Aid, a pretty noxious powder, it actually masked it for everybody and nobody had any idea.

我们让他们猜自己喝的是哪一种。

We asked them to guess what they got.

之后我们测试了他们，结果他们都猜错了。

We tested them afterwards and they were wrong.

所以没有人能准确猜出他们的饮料是用什么甜味剂调制的，这一点很重要，因为实验中科学家采用了盲法设计。

So nobody is able to guess with accuracy, what was your drink sweetened with, which is important because they were blind the way that scientists use it.

他们并不知道自己喝的是什么。

They didn't know what it was that they were drinking.

我们给了他们大约十到十五分钟，让糖分代谢。

We give them about ten to fifteen minutes for that sugar to metabolize.

我们测量了他们血液中的葡萄糖水平，以确保确实向他们的身体提供了循环葡萄糖能量，供他们在接下来的活动中使用。

And we measured their circulating blood glucose levels to make sure that we had in fact given their body, you know, circulating glucose energy that they might use in the next activity.

研究人员同样不知道他们提供的究竟是糖还是赤藓糖醇。

And the researcher again didn't know whether they had just served sugar or Splenda.

然后我们让受试者估算距离。

Then we asked people to estimate distance.

我们给一些人提供了更多能量，而让其他人保持在他们正常的能量水平。

So we gave some people more energy or we kept others sort of at like whatever their normal level was.

我们发现，那些自己都不知道的人，但通过饮用用糖甜味的酷爱饮料获得了更多能量的人，感知到的空间显得更加狭小。

And what we found is that those people who didn't even know it, but who had been given more energy by drinking Kool Aid sweetened with sugar perceived their space as as more constricted.

这种近距离的视觉错觉被引发了。

They that visual illusion of proximity was induced.

他们感觉终点线——在运动任务的背景下——离自己更近了。

They felt that their finish line, again, the context of an exercise task, was closer to them.

就像其他生理学实验室和视觉科学实验室发现的那样，那些长期疲劳、感觉能量不足的人，或者身体负重、在环境中移动成本更高的人，我们也能为人们制造出类似的经历。

So in just the same way that these other physiology labs, vision science physiology labs found that people who are chronically tired, who don't have don't feel like they have as much energy, or those that are physically weighted down and for whom, you know, moving within an environment is more costly, we could create that experience for people.

我们做了一个实验版本来验证：如果你拥有更多能量，世界看起来就会更容易。

We did an experimental version of that, that if you have more energy, the world looks easier.

到终点线的距离看起来没那么远了。

The distances to a finish line don't look as far.

这就是我们用来证明人体状态确实会影响视觉体验的一些实验证据。

So that was some of the experimental evidence that we had to show that people's states of their body do impact their visual experience.

现在我是一名动机研究者。

Now I'm a motivation researcher.

所以对我来说，关键问题是：这项研究的意义何在？除了展示身体、眼睛和视觉体验之间的联系之外？

So for me, the big question is, well, what's the point of that study then besides just showing this connection between the body and the eyes and the visual experience?

我们认为，这正是人们在锻炼时感到困难的根本原因之一——当身体因生理状态不佳而难以在空间中移动时，你可能会想，为什么他们不去锻炼呢？

We think that that's fundamental to one of the reasons that people experience difficulty when they're exercising, when it's really harder for your body because of its physical state to move within a space, you might say like, Well, why don't they just go exercise?

因为对他们来说，这个世界看起来更艰难了。

Because the world looks harder to them.

因为医生要求他们步行的距离，或者伴侣鼓励他们去走的路程，又或者别人告诉他们对健康有益的爬山路线，在他们眼中都比身体状况更好者显得更具挑战性。

Because that distance that they're supposed to walk because a doctor tells them to, or that a partner encourages them to, or a hill that they should hike up because someone told them that would be good for their health, it looks more challenging to them than it does to somebody who's in better physical health.

如果事情看起来如此艰难，如果感觉起来可能更难，那么从心理上讲，我们都知道它确实更难了。

Now, if it looks that way, if it looks harder, if it feels like it might be harder, then psychologically, we know that it is.

当你在心理和精神上已经预设了失败的体验，比如‘我不知道自己有没有能力完成这件事’。

When you have set yourself up psychologically, mentally for that kind of failure experience, like, I don't know that I have the resources to get this job done.

这看起来真的很难。

This looks really hard.

你已经在动机层面上处于一种让这项任务对你而言几乎不可能完成的状态。

You're already motivationally in a place for this task to be closer to impossible for you.

因此，总结来说，我们了解到，那些身体状况使锻炼更具挑战性的人，会以更艰难的方式看待世界，而这会引发一系列下游的动机和心理效应，使他们更不可能去尝试这项任务，或比其他人更觉得它困难。

So to put it all together then, what we know is that people whose bodies might make it more challenging for them to exercise are seeing the world in a more challenging way and that is having these downstream motivational and psychological effects that makes it less likely for them to try to take on the task in the first place or to experience it as harder than other people would or do.

然而，解决方案是一样的吗？

Is the solution the same, however?

意思是，如果这些人被教导调整他们的视觉目标线，或者将视觉焦点放在一个中间目标上，他们能否克服由于知觉偏差所带来的挑战？

Meaning if these people are taught to adjust their visual goal line or to set a visual spotlight on an intermediate goal, can they overcome some of this challenge that they face simply by virtue of their skewed perception?

是的。

Yes.

在我们所有研究中，考察这种注意力狭窄与运动表现提升之间的联系时，我们发现它不仅对身体健康的人有效，也不会对体能较差的人产生反效果。

So in all of the studies that we have done, looking at that connection between this narrowed focus of attention and improvements in exercise, we do not find that it only works for the people who are in shape or that it backfires for people who are out of shape.

它对每个人都有效。

It works for everybody.

这是一种每个人都可以采用的策略，因为它只是关于：你将注意力资源分配到哪里？

This is a strategy that everybody can adopt because it's just simply about like, what do you allocate attentional resources to?

你忽略什么，又关注什么？

What do you sort of ignore and what do you focus on?

这种视觉上的错觉对每个人都会产生相同的效果，无论你是超重、已经达到目标体重、正在努力达成目标，还是已经实现了理想状态，这种视觉错觉都能被诱发，并产生同样的影响。

And that visually induces the same kind of illusion for everybody, regardless of whether you're overweight or you're at your target weight, or if you're struggling to get there or you've already accomplished where you want to be, that visual illusion can be induced for everybody and it has the same kinds of consequences.

有没有研究探讨肾上腺素、去甲肾上腺素或其他兴奋剂如何影响动机？

Are there any studies looking at how adrenaline or epinephrine or any other stimulants impact motivation?

如果你实际上生理上更兴奋、更激动，或者不管你怎么说，更亢奋，或者你只是以为自己如此，在我们的研究中，我们发现它们以相同的方式起作用，能产生类似的后果。

If you actually are more physiologically aroused or jazzed or whatever, you know, amped up, or you just think you are, in our studies, we have found that they work in the same way, that it can produce the same kinds of consequences.

我喜欢这一点，因为它告诉我们，你实际上可以通过改变身体状态来引发这些体验，或者你也可以尝试仅仅通过想象来实现。

And I like that because it tells us like you can actually change the state of your body to induce these kinds of experiences, Or you can try to, you can just think of that.

你可以欺骗自己。

You can trick yourself.

你可以通过自我安慰效应，产生同样的效果。

You can placebo effect yourself out and produce the same kinds of effects.

大约十二年前，我不得不戒掉咖啡——

I had to give up coffee like twelve years ago, for any-

我真替你难过。

I'm so sorry.

我超爱那个味道。

I love the taste.

所以无咖啡因咖啡是我的最爱，但我不能喝含咖啡因的饮料，因为它对我的作用和对很多人不一样——它不会让我感觉更有活力或更清醒。

And so decaf is my jam, but I can't drink the caffeine because it didn't actually do the thing that it does for so many other people, like make me feel more energized and more awake.

我只是会出汗、颤抖、焦虑，而且无法集中注意力。

I just got sweaty and jittery and anxious and I couldn't focus.

我碰巧娶了同样类型的人。

And I happened to marry the same kind of person.

他也不能喝咖啡因，但非常喜欢咖啡的味道。

He also can't drink caffeine, but loves the taste of coffee.

有趣的是，我们俩每天早上都必须喝咖啡，才能感觉准备好迎接新的一天。

The interesting thing is that we both have to have coffee in the morning to feel like we're ready to go for the day.

所以，喝咖啡已经成为我们日常习惯的一部分，只是为了享受那种味道和感觉，让自己觉得已经准备好迎接一天的挑战了——尽管，是的，无咖啡因咖啡里还是含有一些咖啡因，但我们喝的量根本不足以在体内产生真正的咖啡因效果。

So it's just part of our routine or whatever to have that taste and have that sensation to feel like I'm ready to take on the day, even though, I mean, yeah, decaf still has some caffeine in it, but we're not drinking that much of it to probably actually create a caffeinated experience in our body.

但我们是在心理上欺骗自己，重现过去对我们俩都有效果的那种体验。

But we're tricking ourselves psychologically into doing that thing that in years past used to work for us both.

我想短暂休息一下，感谢我们的赞助商BetterHelp。

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

BetterHelp 提供由持证治疗师进行的完全在线的专业心理治疗。

BetterHelp offers professional therapy with a licensed therapist carried out entirely online.

我已经长期接受心理治疗了，我可以告诉你，这和健身锻炼很相似。

Now I've been doing therapy for a very long time and I can tell you that it's a lot like physical workouts.

有时候我想去做治疗，有时候又不想去做。

There are days when I want to do it and there are days when I don't want to do it.

但每次完成一次治疗后，我都会感觉更好，并且觉得这段时间花得非常值得。

But when I finish a therapy session, every single time I come away feeling better and knowing that the time was well spent.

通常，在完成一次治疗后，我会获得一些宝贵的洞见，或者对正在应对的问题——无论是工作、人际关系、个人生活，还是与自己的关系——有了新的视角。

And typically when I finish a therapy session, I come away with a valuable insight or some new perspective on something that I've been working through, whether or not that's with work, with relationships, my personal life, or simply my relationship with myself.

有效的心理治疗能带来非常多的好处。

There's just so much benefit that comes through effective therapy.

这不仅仅是我的个人体验，还有大量临床研究支持这一点。

And that's not just my personal experience, there are loads and loads of clinical studies to support that.

通过 BetterHelp，他们让你非常容易找到一位能提供有效治疗益处的专家治疗师。

With BetterHelp, they make it very easy to find an expert therapist who can help provide the benefits that come through effective therapy.

而且它真的有效。

And it works.

BetterHelp 的实时咨询基于超过170万条客户评价，平均评分为5分中的4.9分。

BetterHelp has an average rating of 4.9 out of five for its live sessions based on over 1,700,000 client reviews.

此外，由于 BetterHelp 完全在线进行，因此极其节省时间。

Also because BetterHelp is done entirely online, it's extremely time efficient.

你只需登录并开始你的咨询即可。

You simply log on and have your session.

如果你想尝试 BetterHelp，请访问 betterhelp.com/huberman，享受首月10%的折扣。

If you would like to try BetterHelp, go to betterhelp.com/huberman to get 10% off your first month.

再次提醒，网址是 betterhelp.com/huberman。

Again, that's betterhelp.com/huberman.

我很想聊聊其他类型的目标，比如非身体层面的目标。

I'd love to ask about other kinds of goals, meaning non physical goals.

有没有什么例子或方法，可以帮助人们更好地应对学习或工作中的认知目标，而这些在健身和运动领域并不存在？

Is there any example or tactic that people could use to better approach cognitive goals of school, work, but that don't exist in the fitness and sports domain?

完全正确。

Totally.

几年前，当我写这本书的时候，我也有了一个孩子。

A couple years ago, when I was writing the book, I also had a child.

就在我要把所有这些研究整理起来的那个月，我的儿子出生了。

The same month that I had the opportunity to like pull all this research together is the same month that my son came to be.

我开始意识到，自从他出生后，我就变得不那么有趣了。

I started to realize, like, I became a lot less interesting once he was around.

他非常迷人，但我只是在换尿布、喂他，仅此而已。

He was fascinating, but I was changing diapers and feeding him and like, that was it.

人们过来时会问：最近怎么样？

People would come over like, what's up?

你去哪儿了？

Where have you been?

跟我讲讲你生活中发生了什么吧。

Like, tell me something that's going on in your life.

而我所能聊的就只有这些，无聊透顶。

And like, all I had to talk about was this, what was boring.

我感觉自己彻底迷失了。

And I just felt like I've lost myself.

我曾经为自己那些疯狂的冒险和惹上的麻烦感到自豪。

I used to pride myself on like crazy adventures and problems I would get myself in.

我是个很棒的故事讲述者。

And I was a great storyteller.

但自从他来到这个世界，这一切突然消失了，因为他成了我的全部世界。

And that all of a sudden disappeared as soon as he came into the world because he became my world.

于是我开始想，如果我曾经有过什么酷劲儿，现在得重新找回一些，我得比现在表现得更酷一点。

So then I started thinking like, need to pull back some coolness if I ever had it in the first place, but I need to be a cooler person than I'm coming across right now.

所以我决定要学打鼓。

So I decided I want to learn to play drums.

我想成为一位一曲封神的摇滚鼓手。

And I want to be like a one hit wonder as rockstar drummer.