要点：通过玩耍重塑与提升大脑

欢迎来到休伯曼实验室精华版，在这里我们将回顾过往节目，为您提供最有效且可操作的、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.

今天，我们将探讨游戏的生物学、心理学及其实际价值。

Today, we are going to talk about the biology, psychology, and utility of play.

我们童年的大部分发展都围绕着游戏展开，无论这是有组织的游戏还是自发的游戏，但作为成年人，我们同样需要游戏。

Much of our childhood development centers around play, whether or not it's organized play or spontaneous play, but as adults, we also need to play.

今天，我将谈谈我所称的‘游戏的力量’。

And today I'm going to talk about what I like to refer to as the power of play.

让我们来谈谈游戏。

Let's talk about play.

游戏的用途是什么？

What is the utility of play?

你知道吗？我们小时候为什么喜欢玩游戏？

You know, why do we play when we're younger?

为什么我们随着年龄增长而越来越少玩耍？

Why do we tend to play less as we get older?

那么，玩耍到底是为了什么？

And what in the world is play for?

正如我们将在播客后面了解到的，玩耍是由多个脑区的连接所产生的，但其中一个关键脑区是被称为导水管周围灰质（PAG）的区域。

As we're going to learn later in the podcast, play is generated through the connectivity of many brain areas, but one of the key brain areas is an area called PAG, periaqueductal gray.

导水管周围灰质是脑干的一个区域。

The periaqueductal gray is a brainstem area.

它位于大脑向脊髓过渡的较后方位置，并富含能产生内源性阿片类物质的神经元。

So it's pretty far back as the brain kind of transitions into the spinal cord and it's rich with neurons that make endogenous opioids.

这些并不是导致阿片类药物危机的那种阿片类物质。

So these are not the kinds of opioids that are causing the opioid crisis.

这些是我们每个人都拥有的神经元，它们释放的是内源性阿片类物质，也就是自身合成或生物产生的阿片类物质。

These are neurons that you and I all have that release endogenous meaning self made or biologically made opioids.

它们的名称包括内啡肽之类的物质。

They go by names like enkephalin and things of that sort.

玩耍会引发少量阿片类物质在体内释放。

Play evokes small amounts of opioid release into the system.

这最终成为一种非常重要的化学状态，因为当大脑中释放出大量这种内源性阿片类物质时，其他脑区，比如前额叶皮层——负责我们所说的执行功能的前脑区域——就能更好地运作。

And that turns out to be a very important chemical state because there's something about having an abundance of these endogenous opioids released into the brain that allows other areas of the brain like the prefrontal cortex, the area of the front that's responsible for what we call executive function.

执行功能是指做出预测、评估各种可能性的能力。

Executive function is the ability to make predictions, to assess contingencies.

比如，如果我这么做，就会发生那个结果。

Like if I do this, then that happens.

如果我那样做，就会发生另一个结果。

If I do that, then that happens.

前额叶皮层常被视为整个大脑的一种僵化的执行者。

Prefrontal cortex is often seen as a kind of rigid executive of the whole brain.

这是一种看待方式，但更准确的说法是，前额叶皮层与这些更原始的神经回路协同工作。

That's one way to view it, but probably a better way to view it is that the prefrontal cortex works in concert with these other more primitive circuitries.

当导水管周围灰质在玩耍时释放这些内源性阿片类物质，前额叶皮层并不会变迟钝。

And when the periaqueductal gray releases these endogenous opioids during play, the prefrontal cortex doesn't get stupid.

它实际上变得更聪明了。

It actually gets smarter.

它发展出承担不同角色并探索各种可能性的能力。

It develops the ability to take on different roles and explore different contingencies.

我们稍后会在不同情境中讨论角色扮演。

And we're going to talk about role play later in different contexts.

我们会发现，大量的游戏本质上是以一种足够安全的方式去探索事物。

And what we will find is that so much of play is really about exploring things in a way that feels safe enough to explore.

随着讨论的深入，我希望每个人都能停止将游戏仅仅视为儿童的活动，或仅仅与运动相关的活动，而应真正将其视为对可能性的探索。

As we move forward in the discussion, what I'd love for everyone to do is to stop thinking about play as just a child activity, not just a sport related activity, but really as an exploration in contingencies.

再次强调，这是一种对‘如果我做A，会发生什么？’的探索。

Again, it's an exploration of if I do A, what happens?

如果我做B，会发生什么？

If I do B, what happens?

如果别人采取了行为或态度C，我会怎么做？

If someone else takes on behavior or attitude C, what am I going to do?

而游戏正是我们拓展潜在结果库的地方，它能带来极大的丰富性。

And play is really where we can expand our catalog of potential outcomes and it can be enormously enriching.

事实上，正如我们将谈到的那些发明家、真正的创造者、那些构建出惊人科技与艺术的人，以及那些拥有极其丰富情感、智力和社会生活的人，他们都具备强烈的游戏元素。

And indeed, as we'll talk about the tinkerers of the world, the true creatives, the people that build incredible technologies and art, and also that just have incredibly rich emotional and intellectual and social lives, all have a strong element of play.

我们许多人，包括我自己，成年后可能玩得不多，但作为孩子时，我们绝大多数人都进行过大量游戏。

Many of us, including myself, probably haven't played that much as adults, but as children, most all of us engage in a lot of play.

通过观察非常年幼的孩子、尤其是学步幼儿的游戏方式，我们可以学到很多，因为这揭示了幼儿大脑与世界互动的基本规则。

And in looking at the way that very young children and especially toddlers play, we can learn a lot because it reveals the fundamental rules by which the toddler brain interacts with the world.

游戏的类型有数百种，对各种可能性的测试也有数百种，但这里的关键词是：游戏让儿童乃至成人都能在低风险的环境中探索不同的结果。

Now, are hundreds of different types of play and hundreds of different types of contingency testing, but the key theme here is that play allows children and adults for that matter to explore different outcomes in a kind of low stakes environment.

因此，这里的关键词是：游戏是在风险足够低的条件下进行可能性测试，使个体能够安心地扮演不同角色，甚至是一些在现实生活中他们并不完全适应的角色。

So the key theme here is that play is contingency testing under conditions where the stakes are sufficiently low, that individuals should feel comfortable assuming different roles, even roles that they're not entirely comfortable with in their outside life.

这一切再次与大脑中导水管周围灰质释放的内源性阿片类物质有关，它以一种非常直接的方式——确切地说，是以一种生物学方式——允许前额叶皮层扩展其可运行的操作数量，并开始思考：好吧，通常我是个内向的人，喜欢读书、工作、独自待着，甚至独自玩耍，但好吧，我会玩个棋盘游戏或打网球，和搭档一起对抗另外两个人。

And that all relates again to the release of these endogenous opioids in this brain center, periaqueductal gray, and the way that it allows the prefrontal cortex in a very direct way, mean, truly it allows it in a biological way to expand the number of operations that it can run and start thinking about, oh, well, okay, normally I'm kind of a loner and I like to read and work and hang out alone, maybe even play alone, but okay, I'll play a board game or a game of tennis where I have a partner and we're going to play partners against two other people.

好吧，这有点让人不舒服，但我愿意试试。

Okay, that's a little uncomfortable, but I'll do it.

在这样做的过程中，你会发现自己在某些方面很擅长，而在另一些方面则不够熟练。

And in doing that, you discover certain ways in which you are proficient and certain ways in which you are less proficient.

你会发现对方实际上会稍微作弊，或者对方对规则极其严格，又或者他们对棋盘上棋子的摆放方式极其刻板，又或者你越界到了网球场地的对方一侧。

You discover that the other person actually tends to cheat a little bit, or the other person is extremely rigid about the rules, or maybe it is extremely rigid about the way they organize their pieces on the board, or you're crossing the line into your side of the tennis court.

在这些低风险的情境中，我们能学到各种各样的东西。

There are all sorts of things that we learn in these rather low stakes scenarios.

这就是这里的关键所在。

That's the key theme here.

我很高兴告诉大家，我参与创建的马蒂娜 yerba mate 饮料现已在全国的Sprouts超市上市。

I'm excited to share with you that Mattina, the Yerba Mate drink that I helped create is now available at Sprouts Market nationwide.

长期收听休伯曼实验室播客的听众都知道，马黛茶是我最偏爱的咖啡因来源。

Longtime listeners of the Huberman Lab Podcast know that Yerba Mate is my preferred caffeine source.

它能提供平稳的能量提升，不会让人焦虑不安，还具有许多其他益处，比如帮助调节血糖、改善消化、轻度抑制食欲等等。

It provides a smooth energy lift without giving you the jitters, and it has many other such as helping regulate blood sugar, improving digestion, mild appetite suppression, and more.

马蒂娜是我所有马黛茶品牌中最喜欢的。

Mattina is my absolute favorite of all the Yerba Mate brands out there.

相信我，我都试过所有品牌了。

And believe me, I've tried them all.

口味非常棒。

The flavors are fantastic.

我每天至少喝三罐Mattina。

I drink at least three cans of Mattina every single day.

在我们录制播客时，你经常能在桌上看到它们。

You'll often see them on the table during our podcast recordings.

我非常喜欢这个产品，现在它能在Sprouts市场销售，我感到非常自豪。

I absolutely love the product and I'm proud to now have it sold at Sprouts Market.

另外还有一个很棒的优惠活动。

Also there's a great new offer.

只要在Sprouts购买Mattina并发送收据照片，就能免费获得一罐Mattina。

They are giving away a free can of Mattina to anyone who buys it at Sprouts and sends in a photo of their receipt.

想了解更多如何免费获得一罐Mattina的信息，请访问drinkmattina.com/offer。

To learn more about how you can get a free can of Mattina, go to drinkmattina.com/offer.

再次提醒，前往 drinkmattina.com/offer，即可在您当地的 Sprouts 商店免费领取一罐 Mattina。

Again, that's drinkmatina.com/offer to get a can of Mattina for free at your local Sprouts market.

所以在继续之前，我想介绍一下一个任何人都能使用的工具，尤其是那些比较不那么爱玩的人。

So before I continue, I just want to point to a tool that anyone can use, but in particular, the less playful of the group.

而我本人就属于这一类。

And I would put myself into this category.

我要告诉你们的是，任何人都能从更多地培养这种 playful 心态中受益。

What I'm about to tell you is that anyone and everyone can benefit from engaging in a bit more of this playful mindset.

这其实关乎于允许自己拓展愿意接受的结果范围，并思考你如何与这些不同的结果建立联系。

It's really about allowing yourself to expand the number of outcomes that you're willing to entertain and to think about how you relate to those different outcomes.

这意味着你要把自己置于可能不是最出色表现者的场景中，对吧？

So what this means is putting yourself into scenarios where you might not be the top performer, right?

玩一些你并不擅长的游戏。

Playing a game that you're not really that good at.

我最近就有过这样的经历：一些朋友喜欢玩牌，还喜欢进行一些低注码的赌博，而我通常不会参与这类游戏。

I had this experience recently, friends that like to play cards, they like to do some low stakes gambling and I generally don't buy into the game.

我一般不玩，主要是因为他们总是赢，拿走我所有的东西。

I generally don't play mostly because they end up winning and taking whatever it is that I have.

但本着更轻松的心态，想法是：如果赌注足够低，那就只是为了玩而玩，因为这能让你了解群体中的其他人，也了解自己如何应对那些明显想赢走所有人钱的人、明显想出老千的人，或者对每一个细节都极其死板的人——比如发牌和洗牌的方式，对吧？

But in the mode of assuming a more playful spirit, the idea would be, well, if the stakes are low enough, then to play simply for the sake of playing, because there's something to learn there about the other people in the group and about oneself and how one reacts to things like someone who's clearly trying to take everybody's money or somebody who is clearly trying to cheat, or somebody who's clearly very, very rigid about every last detail, including how the cards are dealt and shuffled, right?

这种探索中蕴含着学习的机会。

There is learning in this exploration.

因此你可以立刻明白，仅仅稍微增加你进入那些你可能不熟悉规则、或不擅长但因为赌注低而愿意参与的情境的意愿，

And so you can immediately see how just a small increase in your willingness to put yourself into conditions where you don't understand all the rules perhaps, or you're not super proficient at something, but you enter it because it is a low stakes.

因为这能让你获得关于自己和他人的信息，从而可能激活前额叶皮层的神经回路。

And because there is information to learn about yourself and others could start to open up these prefrontal cortex circuits.

当我说到‘激活’，我并不是说你的头骨真的打开了什么口子。

And when I say open up, I don't mean that literally there's an opening in your skull.

我的意思是，你的前额叶皮层可能以非常僵化的方式运作，比如：如果A，那么B。

What I mean is that your prefrontal cortex can work in very rigid ways, meaning if A, then B.

如果我走这条路，左转，然后那样去上班，速度很快。

If I go down this street, turn left and go that way to work, it is fast.

如果我走另一条街，就会很慢。

If I go down the other street, it's slow.

如果那里堵车，我也会去，但这样就开始探索不同的可能性了。

If there's a traffic jam there, I'm going to go there, but it's starting to explore different possibilities.

在生活中，能够以这种低风险的方式探索各种可能性的机会非常少，而这种方式能激活前额叶皮层的神经可塑性。

And there are very, very few opportunities in life to explore contingencies in this low stakes way, such that it engages neuroplasticity of the prefrontal cortex.

因此，玩耍能有效增强前额叶皮层的可塑性，使其更能根据经验发生改变，但这种改变不仅发生在玩耍期间，而是在所有情境中都适用，因为你只有一个前额叶皮层，而不是为玩耍专门配备一个。

So play is powerful at making your prefrontal cortex more plastic, more able to change in response to experience, but not just during the period of play, but in all scenarios, because you get one prefrontal cortex, you don't get a prefrontal cortex just for play.

你拥有的是能参与所有事务的前额叶皮层。

You get a prefrontal cortex that engages in everything.

玩耍的另一个非常有趣且重要的方面是所谓的‘玩耍姿态’。

Another really interesting and important aspect of play is so called play postures.

这种姿态在动物和人类中都能观察到。

These are seen in animals and these are seen in humans.

对于在YouTube上观看本播客的朋友们，我会尽量在这里演示一下这些姿态。

And for those of you that are watching this podcast on YouTube, I'll do my best to adopt them here.

对于正在收听的你们，只能在脑海中想象这些姿态了。

For those of you that are listening, you'll just have to imagine them in your mind's eye.

最常见的一种出现在狗和狼身上：它们会将头部低垂至地面，前爪向前伸展，并与另一只狗或狼对视，以此来发起玩耍。

Perhaps the most familiar one is seen in dogs and in wolves where they will lower their head to the ground and they'll put their paws out in front of them and they will make eye contact with another typically dog or wolf to so called call the play.

当它们做出这种姿态时，很明显它们是在放低自己。

Now, when they do this posture, it's obvious that they're lowering themselves.

它们并没有摆出攻击性的姿势，因为它们降低了头部。

They're not in an aggressive stance because they're lowering their head.

这种姿态在犬类中被普遍称为玩耍姿态。

And this is universally known among canines as play posture.

事实上，人类也会这样做，只是形式不同。我确信有些人会做出‘下犬式’的玩耍姿态，但更常见的是，当人类想要玩耍时，会做出轻微或明显的头部倾斜。

It turns out that humans do this as well, although in a different form, I'm sure there are some that go into the down dog play posture, but more typically when humans want to play, they will do a subtle or not so subtle head tilt.

睁着眼睛的头部倾斜，被认为是人类中普遍存在的玩耍面部和姿态表达。

The head tilt with eyes open is considered the universal head and facial expression posture of play in humans.

因此，当两个人相遇时，如果彼此具有攻击性，会表现出特定的面部表情和姿态。

So when two people see one another, if they are aggressive towards one another, will assume certain facial expressions and postures.

但如果他们彼此感到 playful，通常会微微侧头，并睁大眼睛。

But if they're feeling playful towards one another, oftentimes they'll tip their head to the side just a little bit and they'll open their eyes.

他们甚至可能短暂地扬起眉毛。

They might even raise their eyebrows briefly.

所谓玩耍姿势的另一个本能特征是所谓的‘柔和眼神’。

Another hardwired feature of so called play postures is what's called soft eyes.

当动物具有攻击性或感到悲伤时，往往会通过使眼睑更靠近来缩小眼睛的开合度，但尤其在表现出攻击性时，它们会将眼睛向我们所说的‘竖眼’动作移动，即向中心靠拢，这实际上会缩小视觉视野的开口。

When animals are aggressive or when they're sad, they tend to reduce the size of their eye openings by basically making their eyelids closer together somewhat, but keeping their eyes together in particular for aggression, they'll bring their eyes towards what we call a virgins eye movement, bring it towards the center that actually narrows the aperture of the visual field.

当人类或动物想要进行玩耍时，往往会稍微睁大眼睛，并略微抿起嘴唇。

When people or animals want to engage in play, tend to open their eyelids somewhat and they tend to purse their lips just a little bit.

他们会稍微睁大眼睛，同时通常也会做出头部倾斜的动作。

They'll open their eyes a little bit and they'll often do the head tilt as well.

有时还会带着一丝微笑。

Sometimes with a little bit of a smile.

我们在玩耍时看到的另一些现象被称为‘部分姿势’。

The other thing that we see during play are what are called partial postures.

部分姿势是一种对原本具有威胁性的姿势的玩耍式模拟。

Partial postures are a kind of play enactment of postures that would otherwise be threatening.

在动物和人类的玩耍中，我们会看到一种与攻击性玩耍相关的部分姿势，比如摔跤或打闹，这在动物、孩子和一些成年人中非常常见。由于动物之间会发生身体接触，它们通常会缓慢地向彼此靠近，但不会竖起毛发——也就是我们所说的竖毛反应，动物通过竖起毛发让自己看起来更大。

So a partial posture that we see during play in animals and humans that relates to aggressive play, So things like wrestling or things like rough and tumble play, which is very common in animals and kids and some adults is that because there's going to be a physical interaction in animals, what will happen is they will march toward one another often very slowly, but rather than having their hair up, which we call piloerection, which is when the hair goes up, animals do this to make themselves look bigger.

想想那只试图显得更大的猫，或者一只在面对对手时试图显得更庞大的动物——无论是为了杀死对方、战斗，还是为了自卫。

Think about the cat that's trying to look bigger or an animal that's being aggressive trying to look bigger in the presence of a foe, a different animal that they're either going to try and kill or fight in some way, even if it's to defend themselves.

当动物彼此靠近时，如果保持毛发平顺，这就是部分姿势的表现。

Partial postures occur when animals will approach one another, but they'll keep their fur down.

人类也会这样做。

Humans will do this too.

在玩耍时，他们会靠近对方，但除非是高度竞争性的游戏，比如足球比赛或拳击赛，否则他们会略微收拢身体，让自己看起来更小。

They will approach during play, but unless it's highly competitive play like a football game or a boxing match, they will actually shrink their body size somewhat.

未能做到这一点的情况，也能很好地说明我们在社交群体中的发展过程。

The failures to do this are also very informative in how we develop in social groups.

这也解释了为什么有些人特别擅长与他人玩耍，而另一些人却不行。

And this also can inform why some people really play well with others and other people don't.

有些人似乎能很好地融入群体，善于处理人际关系。

And some people seem to get along well with groups and can handle other people.

而有些人则非常刻板。

And some people are very rigid.

事实上，我有个关于这个的小故事。

In fact, I have an anecdote about this.

我小时候，我们常玩一个游戏。

When I was a kid, we used to play this game.

我不建议玩这个游戏，但我们当时会玩一种叫‘泥块大战’的游戏。

It's not a game I suggest, but we used to do what were called dirt clod wars.

我的一个朋友，他父母下午通常不在家。

So a friend of mine, his parents were generally not home in the afternoon.

所以我们当时大概十岁或十一岁左右。

So we must have been somewhere around 10 or 11 years old.

我们会堆起两个大土堆。

And we would set up these two big dirt mounds.

我们会把泥土铲到院子两边的大土堆上。

We would shovel them to big dirt mounds on two sides of the yard.

然后我们就拿泥块互相扔，进行泥块大战。

And then we would just take dirt clods and we'd throw them at one another and just have dirt clod wars.

但游戏有规则，比如不能把石头掺进泥块里，你可以跑过另一边，跳到对方的土堆上。

But there were rules and the rules were, for instance, couldn't pack rocks into the dirt clods and you could run across to the other side and you could jump on the other person's mountain.

你可以往里面扔泥块。

You could throw dirt clods in there.

我想，这些事在我们看来挺有意思的。

I guess this is stuff that we thought was entertaining.

但如果有人被砸到头，通常大家都会心照不宣地停下来，看看对方有没有受伤，再决定是否继续。

But if someone got hit in the head, generally there was an unspoken rule that you kind of stop and see whether or not they were damaged or not before you'd continue.

你不能一直不停地朝他们扔泥块。

You couldn't continue pelting them.

当然，有人会违反这条规则。

And of course people broke this rule.

事实上，我记得有一个孩子，我不会说出他的名字，因为他后来成长为一位非常杰出且功能健全的成年人，但他曾经被击中过一次头部。

In fact, I remember one kid, I'm not going to name him because actually he's grown into a very, very actually prominent and functional adult, but he got hit once in the head.

然后我认为不久之后有人扔了一个泥块。

And then I think someone had thrown a dirt clod shortly thereafter.

突然间，他暴怒起来，捡起石头和树枝攻击另一个孩子。

And all of a sudden he just went into a rage, picking up rocks and sticks and attacking another kid.

显然，这种情况已经违反了游戏的规则。

And so clearly that was a case in which the rules of the game were now being violated.

但关键是，大家默认了一套关于风险程度和各自行为的规则。

But the idea is that there's an agreed upon set of rules about how high the stakes are and what we're all going to do.

这与体育运动不同，体育运动有明确的规则界定什么算出界、什么算入界，比如在足球场上，哪些行为会得到黄牌或红牌。

And this is separate from sport where there are clearly defined rules about what's out of bounds, what's in bounds, what sorts of behaviors will get you a yellow card or a red card, for instance, on the soccer field.

所有动物，包括人类，都在进行这种低风险的试探性互动，而所有动物，包括人类，都会逐渐提高风险等级。

All animals, including humans are doing this low stakes contingency testing and all animals, including humans, will find start to up the stakes.

在群体玩耍中，不可避免地会有一个成员打破规则。

And inevitably in group play, one member of the group will kind of break rules.

因此，我们可以观察身边的成年人，或许也该反思自己：小时候，我们是否学会了正确的游戏试探方式？

So we could all look at our adult counterparts and indeed we should probably look at ourselves and ask, did we learn proper play contingency when we were younger?

我们是否容易把事情看得太严肃？

Do we tend to take things too seriously?

当别人明显在开玩笑、讽刺或做类似事情时，我们是否会过度反应、变得具有攻击性？

Do we tend to overreact aggressively when other people are clearly engaging in playful jabbing or sarcasm or things of that sort?

你们每个人对此都会有不同的体验，但重点是，游戏具有多种功能。

So each of you will have a different experience of this, but the point is that play serves many functions.

它不仅关乎自我，也关乎人与人之间的互动。

It's not about the self, it's also about interactions between multiple people.

它涉及规则试探和低风险的临界测试。

It's about rule testing and low stakes contingency.

规则破坏也扮演着重要角色，就像之前提到的泥块战争例子。

Rule breaking also serves an important role as is with the example of the dirt clod war.

最后但同样重要的是，不同形式的游戏有助于我们确立未来会成为怎样的成年人。

And last but not least, there are different forms of play that help us establish who we will become as adults.

这些形式中更有力的一种是角色扮演，儿童有时甚至是成年人会扮演与其自然身份不同的角色，以例如建立等级关系。

One of the more powerful of these is role play when children and sometimes adults will take on different roles that are distinct from their natural world roles in order to, for instance, establish hierarchies.

所以会有人成为领导者，有人成为追随者。

So someone's going to be the leader and someone's going to be the follower.

有人会单独行动，其他人则会组队合作。

Someone will work alone, other people will work in a group.

这类角色扮演再次表明，前额叶皮层必须扩展其处理的操作数量。

These kinds of role playing are again, ways in which the prefrontal cortex has to expand the number of operations.

在神经科学中，我们称这些为大脑为做出预测而必须运行的算法。

In neuroscience, we call these algorithms that it has to run-in order to make predictions.

你必须时刻接收大量关于环境的信息并做出预测。

You have to take in a lot of information about your environment all the time and make predictions.

但如果你突然被赋予一个新角色，那么你确实需要从一个不同的立场做出更多的预测。

But if you are suddenly cast into a new role, well, then you definitely have to make even more predictions from a different standpoint.

因此，这些方式对教导大脑如何运作非常有效。

So these are very powerful for teaching the brain how to function.

因此，我希望传达的是，玩耍不仅仅是为了娱乐。

And so what I'm hoping is coming through is that play is not just about having fun.

玩耍是为了测试。

Play is about testing.

它是关于实验，也是关于拓展你大脑的能力。

It's about experimenting and it's about expanding your brain's capacity.

这一点在发育早期成立，也贯穿人的一生。

And that's true early in development and it's true throughout the lifespan.

如果你是《休伯曼实验室播客》的常听用户，你肯定听过我多次提到这款维生素、矿物质和益生菌饮品AG1。

If you're a regular listener of the Huberman Lab Podcast, you've no doubt heard me talk about the vitamin mineral probiotic drink AG1.

如果你还在犹豫要不要尝试，现在正是绝佳的时机。

And if you've been on the fence about it, now's an awesome time to give it a try.

在未来几周内，AG1将为你首次订阅赠送一套完整的补充剂礼包。

For the next few weeks, AG1 is giving away a full supplement package with your first subscription to AG1.

他们将免费赠送一瓶维生素D3K2、一瓶Omega-3鱼油胶囊，以及全新睡眠配方AGZ的试用装——顺便说一句，这现在是我唯一服用的睡眠补充剂。

They're giving away a free bottle of vitamin D3K2, a bottle of omega-three fish oil capsules, and a sample pack of the new sleep formula AGZ, which by the way is now the only sleep supplement I take.

太棒了。

It's fantastic.

使用AGZ后，我的睡眠质量好得不可思议。

My sleep on AGZ is out of this world good.

AGZ是一种饮品，因此无需服用大量药片。

AGZ is a drink, so it eliminates the need to take a lot of pills.

味道非常好。

It tastes great.

正如我所说，它让我睡得非常好，醒来时比以往任何时候都更精神焕发。

And like I said, it has me sleeping incredibly well, waking up more refreshed than ever.

我非常喜欢它。

I absolutely love it.

再次提醒，这是限时优惠，请立即前往drinkag1.com/huberman开始使用。

Again, this is a limited time offer, so make sure to go to drinkag1.com/huberman to get started today.

因此，在当前的讨论中，我想退一步，稍微了解一下玩耍的生物学和神经化学机制，从而真正定义什么是有效的玩耍。

So at this point in the discussion, I want to take a step back, look at the biology and neurochemistry of play just a little bit, and in doing that, really define what is effective play.

如果玩耍的目的是在低风险环境中探索各种可能性，并扩展我们前额叶皮层的功能，从而让我们在游戏或竞技场之外，能够更灵活、更富有创造力、更有效地看待新的可能性和新的存在方式，那么我们就应该问：我怎么知道自己正在玩耍呢？

If the goal of play is to explore different contingencies in low stakes environments and to expand the function of our prefrontal cortex so that we can see new possibilities and new ways of being become more flexible, more creative, more effective outside of the games of play or the arenas of play, I should say, well, then we should be asking, how do I know if I'm playing?

我怎么知道自己玩得对不对呢？

How do I know if I'm playing correctly?

事实上，这个问题是有答案的。

Turns out there's an answer to that.

之前，我提到过大脑中的一个区域——导水管周围灰质，它会向我们的大脑和身体释放内源性阿片类物质，从而让我们稍微放松下来。

Earlier, I referred to this brain area, the periaqueductal gray that releases endogenous opioids into our brain and body and tends to relax us a bit.

它实际上正是导致‘柔和的眼神’、‘头部倾斜’、小狗做出各种可爱姿势等现象的原因，而这些行为会扩大前额叶皮层所能运行的功能或算法的数量。

It actually is what leads to these things like soft eyes and head tilts and puppies making, you know, puppy postures and things of that sort, and how that opens up the number of different functions or algorithms that the prefrontal cortex can run.

但还有另一个关键因素：要让某种活动真正成为玩耍和富有游戏性，并产生扩展大脑、激发神经可塑性、真正改变我们大脑的效果，使我们能够看到并参与更多可能的行为和思维，等等。

But there's another piece of the puzzle, which is for something to genuinely be play and playful and for it to have this effect of expanding our brain and engaging neuroplasticity of really changing our brain so that we can see and engage in more possible behaviors and thoughts, etcetera.

我们大脑和身体中的肾上腺素（即去甲肾上腺素）水平也必须很低。

We also have to have low amounts of adrenaline so called epinephrine in our brain and body.

关于这一点的背景科学非常丰富，但如果你对论文和文献感兴趣，或许最好的一篇是由雅克·庞塞普发表在《神经科学与行为评论》上的综述，尽管他还有一位合著者，名叫史蒂文·西维（Steven Sivy）。

Now, the background science for this is quite extensive, but for those of you that are interested in papers and manuscripts, perhaps the best one is a review published in neuroscience and bio behavioral reviews by the very Yak Pangsep, although he has a co author, which is Steven Sivy, S I V I Y.

这篇论文的标题是《探索哺乳动物大脑中社会嬉戏行为的神经生物学基础》。

And the title of this paper is In Search of the Neurobiological Substrates for Social Playfulness in Mammalian Brains.

这是一篇非常详尽的综述，但其核心结论可以归结为一些关键发现：任何会显著提高肾上腺素水平的药物、行为或情境，都会抑制嬉戏行为。

And it's a quite extensive review, but it basically boils down to some key findings whereby any sorts of drugs or behaviors or scenarios that increase levels of adrenaline too much will tend to inhibit play and drugs and scenarios.

我这里并不是在谈论娱乐性毒品，而是指在实验室环境中进行的实验，这些实验会增加内源性阿片肽的释放，从而增强嬉戏行为。

And I'm not suggesting recreational drugs here, but these were experiments that were done in the laboratory setting that increase the endogenous opioid output will tend to increase playfulness.

因此，真正进行嬉戏时所需的心理状态是：首先，你必须以某种程度的专注和认真态度投入其中——在神经生物学语境中，专注和认真通常意味着肾上腺素（即去甲肾上腺素）的存在，因为专注很大程度上依赖于肾上腺素；同时还需要多巴胺的参与，多巴胺是一种与肾上腺素协同作用、激发动机和专注力的分子；此外，内源性阿片肽也必须被释放出来。

And so really the state of mind that one needs to adopt when playing is, first of all, you have to engage in the play it, whatever it happens to be with some degree of focus and seriousness and focus and seriousness in the neurobiological context generally means epinephrine being able to focus is largely reliant on things like adrenaline epinephrine, but also the presence of dopamine, which is a molecule that generates motivation and focus in concert with epinephrine, but also that these endogenous opioids be liberated.

而正是嬉戏的低风险特性，才使得这些内源性阿片肽得以释放。

And it's really the low stakes feature of play that allows those endogenous opioids to be liberated.

我这话是什么意思呢？

What do I mean by that?

如果你非常非常在意结果，比如你在某场游戏中押上了大量金钱，或者你是参加超级碗的橄榄球运动员，又或者你玩的这个游戏，输赢对你而言至关重要，那么这种情境就不太可能激活嬉戏的神经回路。

Well, if you are very, very concerned about the outcome, like you've put a lot of money on the table in a given game, or you're a football player in the Super Bowl, or you're playing a game for which, you know, defeating the other person or your team winning is absolutely crucial to you, well, then that's not really going to engage the play circuitry.

相反，如果你以同样的行为或其他任何行为进行探索，但体内没有高水平的肾上腺素，也不对可能的结果感到压力，那么这就构成了真正的嬉戏。

On the contrary, if you're engaging in those same behaviors or any other behavior in a way that you're simply there to explore, but you don't have high levels of adrenaline in your system, you're not stressed about the potential outcome, well, then that constitutes play.

一方面，这相当明显：你认真对待的事情，你就认真；而你不那么在意的事情，你就能更轻松地对待。

Now that's somewhat obvious on the one hand that you take seriously what you take seriously, and you can be more playful about things that you don't take so seriously.

但绝对不明显的是，玩耍的状态实际上能让你表现得最好，因为玩耍状态让你有机会尝试那些如果你过于关注结果就无法实现的新行为和互动。

But what is absolutely not obvious is that the state of playfulness is actually what allows you to perform best because the state of playfulness offers you the opportunity to engage in novel types of behaviors and interactions that you would not otherwise be able to access if you are so focused on the outcome.

对于所有希望从科学中汲取工具以丰富生活的人而言，我想对那些已经以某种形式定期玩耍的人说：太好了，试着拓展其他形式的玩耍，尤其是涉及新人群的玩耍形式。

And for all of us who are thinking about tools and things that we can extract from science to enrich our lives, I would say for those of you that are already playing on a regular basis in one form or another, terrific, start to expand other forms of play, in particular forms of play that involve new groups of individuals.

这才是你的大脑学习、进化、改变并变得更好的方式。

This is the way that your brain learns and evolves and changes and gets better.

我提出这一点，是因为我常被问到的十大问题之一是：我如何让大脑保持年轻？

And I raise this because another one of the top 10 questions I get is how can I keep my brain young?

我如何持续学习？

How can I continue to learn?

我如何在学校、运动、生活、人际关系等方面变得更好？在情感上、认知上，是的，有脑力游戏和应用程序可以支持神经可塑性吗？

How can I get better in school, in sport, in life, in relationships, etcetera, emotionally, cognitively, yes, there are brain games and apps that can support neuroplasticity?

但如果你真的想在任何年龄都激活神经可塑性，你需要回归那些你的神经系统在发育过程中自然使用的实践和工具——这些工具经过数十万年的进化，专门用来触发我们所说的神经可塑性。

But if you really want to engage neuroplasticity at any age, what you need to do is return to the same sorts of practices and tools that your nervous system naturally used throughout development and that evolved over hundreds of thousands of years to trigger this thing that we call neuroplasticity.

生命各个阶段的游戏，是我们学习该阶段生活规则的方式。

Play at every stage of life is the way in which we learned the rules for that stage of life.

而游戏也是我们测试自己在现实世界中可能如何表现的方式。

And play is the way in which we were able to test how we might function in the real world context.

因此，游戏非常强大，我们甚至可以说，游戏是通往神经可塑性最强大的门户。

So play is powerful and we could even say that play is the most powerful portal to plasticity.

原因在于，虽然这种高内啡肽、低肾上腺素或肾上腺素的状态开启了游戏，但在游戏的环境中，当前额叶皮层以低风险的方式、同时保持一定程度的专注，探索各种可能性时，还会释放出其他多种化学物质，比如脑源性神经营养因子和其他生长因子，它们真正触发了脑回路的重组，从而促进其扩展。

The reason for that is that, yes, this high opioid, low epinephrine or adrenaline state is what opens up play, but then inside of the arena of play, when the prefrontal cortex is running all these different possibilities in this low stakes way, but with some degree of focus, there are a number of other chemicals that are deployed, things like brain derived nootrophic factor and other growth factors that actually trigger the rewiring of brain circuits that allow for it to expand.

而这，正是神经可塑性。

And indeed that's what is neuroplasticity.

到目前为止，我试图通过数据、轶事和解释的结合，让你相信：采取一种游戏的态度，并在一定程度上定期参与游戏，无论你的处境或目标如何，都可能对你有益。

Thus far, I've tried to convince you through a combination of data and anecdote and explanation that adopting a stance of playfulness and indeed engaging in play on a somewhat regular basis could be beneficial to you regardless of circumstances or goals.

甚至有一些证据——目前仍主要是轶事性质，但已经开始出现一些数据——表明，那些保持游戏心态的成年人，会参与一些低风险、探索性、足够重要以至于人们会专注并留意自己行为的活动，但这些活动并不会让他们充满肾上腺素，也不会因结果是A还是B而焦虑不安。

There's even some evidence that's at this point largely anecdotal, but there's some data starting to emerge that adults that maintain a playful stance that engage in things again, that are low stakes, contingency exploring, important enough that people focus and that people pay attention to what they're doing, but that they are not filled with adrenaline, freaked out about the outcome being A or B.

他们并不极度竞争，或许只是有一点点竞争，或者完全不竞争，而这有助于持续的神经可塑性。

They're not super, super competitive, maybe just a little bit competitive or not competitive at all, that allows for more ongoing plasticity.

提到这一点时，我立刻想到的一个人当然是物理学家——我应该说是一位伟大的物理学家——理查德·费曼，诺贝尔奖得主，加州理工学院的教授，曾参与曼哈顿计划，但他也以终身热衷于动手改造而闻名，对吧？

And one of the people that comes to mind in thinking about this is of course the physicist, and I should say the great physicist, Richard Feynman, Nobel Prize winner, professor at Caltech, was involved in the Manhattan Project, but was also known for being a lifelong tinkerer, right?

他还是个爱恶作剧的动手爱好者。

He also was a mischievous tinkerer.

如果你读过任何关于费曼或费曼本人写的书，一定会读到《你肯定是在开玩笑，费曼先生》。

If you read any of the books about Feynman or by Feynman, surely you're joking Mr.

或者《你管别人怎么想？》。

Feynman, or what do you care what other people think?

这些是精彩的小故事，主要讲述费曼如何做些有趣的事，比如撬开洛斯阿拉莫斯实验室的所有锁，把所有机密文件都摆在办公室地板上，让早上进来的人一进门就看到满地都是。

These are wonderful short stories, mostly about Feynman doing things like picking all the locks at the Los Alamos laboratory and putting all the top secret documents out on the floor of the office so that when people came in in the morning, they were all out there.

当然，他并没有把这些文件公之于众。

Obviously they weren't released to the general public.

他并不想威胁国家安全，只是喜欢开这种玩笑。

He didn't want to threaten national security, but playing pranks like that.

在他的某些著作中，他提到，这种玩乐的精神是他一直努力培养的，因为这让他能以不同的视角看待世界，从而在物理学领域做出重大发现，也让他能更深入地理解生活的本质。

In some of his writings, he pointed to the fact that that playful spirit was something that he worked very hard to continue to cultivate in himself because it was the way in which he could see the world differently and to indeed make great discoveries in the field of physics, but also to kind of evolve his relationship to life more generally.

因此，当他浮现在我脑海中时，他是一个在这方面非常突出的例子。

And so he comes to mind as a prominent example of somebody who did this.

如果我在这期节目中能实现任何目标，除了向你们传授一些关于游戏的生物学知识外，就是让你们了解游戏的实用性。

And if I could achieve anything with this episode, besides teaching you something about the biology of play would be to teach you about the utility of play.

我本人并不认为自己天生是个特别爱玩的人，但多年来我一直在努力采取一种探索的态度，专注于各种可能性，同时将风险保持在足够低的水平，以便从中获得乐趣。

Again, I don't consider myself a particularly playful person by nature, but I've tried over the years to adopt this stance of exploring things that are very focused on contingencies of different kinds, but keep the stakes low enough that I can have some fun doing them.

我愿意相信，这在某种程度上对我有所帮助。

And I like to think that it's benefited me somewhat.

我想短暂休息一下，感谢我们的赞助商Our Place。

I'd like to take a quick break and acknowledge our sponsor, Our Place.

Our Place生产了我最喜欢的锅具、炊具和其他厨具。

Our Place makes my favorite pots, pans, and other cookware.

令人惊讶的是，像PFAS或永久性化学物质这样的有毒化合物，仍然存在于80%的不粘锅，以及餐具、电器和无数其他厨房用品中。

Surprisingly toxic compounds such as PFAS or forever chemicals are still found in 80% of nonstick pans, as well as utensils, appliances, and countless other kitchen products.

正如我之前在这档播客中讨论过的，这些PFAS或永久性化学物质，比如特氟龙，已被证实与多种健康问题相关，包括荷尔蒙紊乱、肠道微生物群失调、生育问题以及其他许多健康隐患。

As I've discussed before on this podcast, these PFAS or forever chemicals like Teflon have been linked to major health issues such as hormone disruption, gut microbiome disruption, fertility issues, and many other health problems.

所以避免它们非常重要。

So it's very important to avoid them.

这就是我非常推崇 Our Place 的原因。

This is why I'm a huge fan of Our Place.

Our Place 的产品采用最高品质的材料制成，完全不含 PFAS 和其他有毒物质。

Our Place products are made with the highest quality materials and are all PFAS and toxin free.

我特别喜欢他们的钛合金 Always Pan Pro。

I particularly love their Titanium Always Pan Pro.

这是第一款不含任何化学物质和涂层的不粘锅。

It's the first nonstick pan made with zero chemicals and zero coating.

相反，它采用纯钛制造。

Instead, it uses pure titanium.

这意味着它不含任何有害的永久性化学物质，且不会随时间推移而劣化或失去不粘性能。

This means it has no harmful forever chemicals and does not degrade or lose its nonstick effect over time.

而且它的外观也非常漂亮。

It's also beautiful to look at.

所以，如果你正在寻找无毒且持久的锅具，前往 fromourplace.com/huberman 并使用代码 Huberman。

So if you're looking for non toxic long lasting pots and pans, go to fromourplace.com/huberman and use the code Huberman.

凭借一百天无风险试用、免费配送和免费退货，你可以零风险尝试 Our Place 的产品，亲身体验为何超过一百万人已转向 Our Place 的厨具。

With a one hundred day risk free trial, free shipping, and free returns, you can try Our Place with zero risk, and you can see why more than 1,000,000 people have made the switch to Our Place kitchenware.

现在，我想更深入地探讨一下我们所说的神经可塑性。

Now I'd like to drill a little bit further into this thing that we call neuroplasticity.

有一些特定形式的游戏最有利于促进神经可塑性。

Now there are particular forms of play that lend themselves best to neuroplasticity.

这些特定形式的游戏，再次强调，并非仅仅为了激活与执行该行为相关的可塑性，而是为了扩大大脑一生中发生改变的可能性范围。

And those particular forms of play, again, are not designed to necessarily just engage the plasticity that allows you to perform that behavior, but rather to expand the number of possibilities for your brain to change in general throughout life.

其中已有良好同行评审研究支持的两种主要形式是：参与新颖的运动方式，包括不同速度的运动。

And the two major forms of those for which there's good peer reviewed research is to engage in novel forms of movement, including different speeds of movement.

比如，如果你是个跑步者，跑步本身并不太能提供多样化的运动形式，比如侧向运动。

So let's say for instance, you're somebody who runs, running doesn't lend itself to a lot of novel forms of movement, lateral movement.

对于你们这些科学爱好者来说，跑步主要是在矢状面或倾斜角度上运动，但像舞蹈或某些运动项目，它们能产生大量动态动作——包括跳跃、不同角度的移动、下蹲和腾跃——这些活动本质上涉及大量非直线的动态运动。

So for you nerds out there, moving in the sagittal plane or angled movements, but it does appear that things like dance or sports, where you end up generating a lot of dynamic movements, where there's jumping, where there's movement at different angles, where there's ducking, where there's leaping, that basically involve a lot of dynamic movement and aren't just strictly linear.

这些似乎打开了可塑性的门户。

Those seem to open the portals for plasticity.

这是因为它们模拟了与玩耍相关的大量大脑回路。

And that's because they mimic a lot of the brain circuitry that is associated with play.

原因在于，这些动态运动和不同速度的运动如何激活前庭系统和平衡系统。

And the reason for that is the way in which those dynamic movements and movements at different speeds engage the vestibular system, the balance system.

前庭系统位于内耳，与小脑相关，小脑就像是一个迷你大脑。

The vestibular system is in the inner ear, relates to the cerebellum, which translate to mini brain.

你的大脑后部有一个小小的迷你大脑。

You got a little mini brain in the back of your brain.

它以非常直接的方式整合视觉信息。

It brings together visual information in a very direct way.

我在关于如何更快学习的那期节目中详细讲过这一点。

I talked a lot about this in the episode on how to learn faster.

所以，如果你想深入了解前庭系统和不同类型的运动如何开启可塑性，可以去那期节目里听更多内容——当然，那里讲得更多；但总之，参与具有大量动态运动或不同速度运动的玩耍，比如舞蹈、足球这类在多个维度上移动的运动，只要你不把它看得太严肃，通常都非常有利于我们所说的与玩耍相关的回路。

So if you want to go in-depth on how vestibular and different types of motor movements can open plasticity, talk a little bit more, or I should say a lot more there, but suffice to say that engaging in a play that has a lot of dynamic movement or movements of different speeds, things like dance, things like sports, like soccer, where you're moving in different dimensions, that tends to be very conducive to what we would call play related circuitry, provided you don't take it too seriously.

你不会产生如此高水平的肾上腺素。

You don't get those high levels of epinephrine.

对于那些也对非身体性或非运动型游戏感兴趣的人，这些游戏也能显著促进神经可塑性。

Now, for those of you that are also interested in non physical or non athletic forms of play that can really expand plasticity.

关于国际象棋，有一些非常有趣的研究。

There's some very interesting research about the game of chess.

2017年发表在《国际教育与科学研究杂志》上的一篇论文非常出色。

There's a really nice paper that was published in the international journal of research in education and science in 2017.

这篇论文的标题是：国际象棋仅仅是一种游戏，还是反映孩子内心世界的镜子？

And the title of this paper is, is chess just a game or is it a mirror that reflects a child's inner world?

作为一个生物学家，这个标题对我来说非常深刻。

That's a very intense title for a biologist like me.

但这篇论文非常有趣，因为它指出，在一局国际象棋中，至少有两位玩家，他们各自在棋盘上移动不同的棋子，而每种棋子都有不同的行动方式，对吧？

But this paper is so interesting because what it really points to is the fact that in a single game chess, have, at least as I understand two players, and those two players are moving pieces on the chess board for which each piece can do different things, right?

在不同情境下，每种棋子的移动方式不同，并且不同棋子遵循不同的规则。

Can move in different ways under different scenarios, but there are different rules for different pieces.

因此，每位玩家在同一系列对局中实际上需要扮演多个身份。

And so each player actually has to assume multiple identities during the same game.

而每个身份都有不同的规则和互动方式。

And each of those identities has different rules and ways of interacting.

所以，从某种意义上说，我们可以把国际象棋看作一个游戏，但实际上，国际象棋是一种探索多种角色和不同人物的媒介。

So in a way we can think of chess as one game, but actually chess is a kind of a substrate for exploring multiple roles for different characters.

这与电子游戏有很大不同，比如在电子游戏中，一个人总是使用自己最喜欢的玩家角色或化身，始终扮演同一个角色。

And this is quite a bit different than for instance, video games, where somebody has their favorite video game player, or they have an avatar and they're always in the same role.

因此，对于那些希望通过游戏促进神经可塑性、拓展思维的人来说，我强烈推荐选择一种能让你在活动中扮演不同角色的活动，这种活动不应是僵化线性的。

So for those of you that are interested in leveraging play for neuroplasticity and expanding your mind, if you will, I highly recommend picking an activity that will allow you to adopt different roles within that activity, where it's not rigidly linear.

这实际上是我开始偏离现代虽重要但略显狭隘的观点的方式——即运动是通往神经可塑性的唯一途径。

This is actually a way in which I start to depart from this modern and important, but somewhat narrow idea that exercise is the only route to plasticity.

游戏的本质在于动态探索各种不同的动作、动态探索各种不同的思维，以及动态探索一个人可以扮演的多种角色。

Play is about dynamically exploring different kinds of movements, dynamically exploring different kinds of thoughts, dynamically exploring different kinds of roles that one could adopt.

而这就是大脑学习新事物的方式。

And that is the way that the brain learns new things.

在研究这一集的过程中，我发现的一个最有趣的领域是‘个人游戏身份’这一概念。

In researching this episode, one of the most interesting areas I discovered was this notion of personal play identity.

个人游戏身份包含四个组成部分：你如何玩耍、你的个性、社会文化与环境。

There are four components to personal play identity, how you play, your personality, socioculture and environment.

所以第三个部分是社会文化、环境、经济与技术的结合。

So that's the third one that's together, socioculture and environment and economics and technology.

这听起来有些复杂，但本质上它说的是，我们在年幼时会将自身的一些特质以及对不同情境的反应整合起来。

Now that sounds somewhat complex, but basically what it says is that we bring together certain aspects of ourselves and how we react to different place scenarios when we're younger.

而这些特质会伴随我们进入成年后的各种生活场景中。

And we bring that forward into the world in all contexts as adults.

为了说明这一点，我来问你们一个问题。

To illustrate this, I'm going to ask you a question.

当你十岁左右还是孩子的时候，你会认为自己是个有竞争力的人吗？

When you were a child, let's say 10 years old, would you have considered yourself competitive?

你会认为自己是个乐于合作的人吗？当然，我也意识到这两者并非互斥的。

Would you have considered yourself somebody who's cooperative and realize of course that those are not mutually exclusive?

你会觉得自己更喜欢独自玩耍，还是更喜欢和一两个亲密朋友一起玩？

Would you consider yourself somebody that preferred to play alone or preferred to play with one or two close friends?

还是你特别喜欢在大群体中玩耍？

Or were you somebody that really enjoyed playing in large groups?

这里有一个关键问题。

Here's a key one.

你是否曾经在某一刻享受当领导者，而在另一时刻也能坦然接受当追随者？

Were you somebody that enjoyed playing the leader in one moment and was equally okay with being a follower at a later moment?

你能否接受在游戏进行到一半时更换自己的角色？

Were you okay with having your role switched midway through a game?

在游戏进行到一半时，因为你的队伍领先而被迫换队，你会感到沮丧、高兴，还是根本无所谓？

Would you get upset or be delighted or not care at all about having to switch teams during the middle of a game because your team was winning, right?

为了平衡队伍。

To even things out.

你可以想象这种情况在内心会如何发展。

You can imagine how that would play out internally.

你会立刻意识到自己一定是个有价值的球员，因为你被从获胜队伍调到了落后的队伍。

You would immediately register that you must be a valuable player because you're being moved off the winning team toward the losing team.

但另一方面，你现在被迫加入了落后的队伍。

But then again, you're now being forced to join the losing team.

你对此有什么感受？

How did you feel about that?

关键是，如果我们回望早期青春期——大约10到14岁之间，这是社会发展的高峰期、各种游戏的高峰期、运动能力发展的高峰期，也是心理社会发展的高峰期，在此期间我们学习自己在同性、异性等关系中的位置——我们便能开始理解，为什么成年后我们在工作和人际关系等各种活动中会以这样的方式出现。

The point is that if we look back to our early adolescence, somewhere between 10 and 14 years old, a peak time for social development, a peak time for play of various kinds, a peak time for motor development, a peak time of psychosocial development, where we learn where we fit into hierarchies as we relate to members of the same sex, of the opposite sex, etcetera, we can start to get a portal into how and why we show up to various activities in work and relationship, etcetera, as adults.

我最喜欢发育生物学和发育心理学的一点是，它建立在这样一个事实上：我们不仅仅拥有童年和成年。

One of my favorite things about developmental biology and developmental psychology is that it is grounded in the fact that we don't just have a childhood and an adulthood.

并不仅仅存在一个儿童时期的自己和一个成年时期的自己。

There isn't just our child self and our adult self.

尽管大约在25岁时，支撑神经可塑性的机制会发生转变，但事实是，发展贯穿我们的一生，我们的一生就是一个漫长的发展历程。

And even though there are transitions around the mechanisms that underlie neuroplasticity at approximately age 25, It is simply the case that development is our entire lifespan, that our lifespan is one long developmental arc.

这个历程有多长，当然取决于我们的基因、生活方式、意外、伤害和疾病，但它始终是一个漫长的发展历程。

How long depends on our genetics, our lifestyle, accidents, injury, and disease, of course, but it is one long developmental arc.

因此，我们小时候十岁或十二岁时学会的玩耍方式，会影响我们作为青少年和年轻成年人乃至以后与人互动和玩耍的方式，这根本不该让我们感到惊讶。

And so it shouldn't surprise us at all that how we learn to play as a 10 year old or 12 year old would impact how we play and interact with people as a teenager and a young adult and on and on and on.

而玩耍正是我们探索和学习的地方。

And that play is the place in which we explore and which we learn.

玩耍是我们神经系统发生变化的基石，它让我们从一个几乎每个神经元都彼此高度连接的群体，转变为一个某些神经回路极为熟练、而其他回路则难以触及的大脑和神经系统。

Play is the substrate by which our nervous system changes us from this hyper connected batch of neurons where everything is connected to everything more or less to a brain and nervous system whereby certain circuits work with immense proficiency and others are less accessible to us.

玩耍的关键根本不在于你是否能变得擅长或精通。

Play is really about not even worrying if you're going to get good at it or really proficient at it.

它真正关乎在低风险的环境中探索各种可能性。

It's really about exploring contingencies with truly low stakes.

正是这一点能让你接触到那些提升内源性阿片肽、降低肾上腺素等神经化学组合，从而开启神经可塑性。

That's what will allow you to access these neurochemical combinations of elevated endogenous opioids, low epinephrine, etcetera, that will open up neuroplasticity.

我们的大脑和身体中存在着专为玩耍而设的神经回路，这些回路并不会消失。

We have brain circuits from back to front and within our body that are there for play and they don't disappear.

它们在我们从发育阶段走向成年时，并不会被修剪掉。

They do not get pruned away as we go from development to adulthood.

所以，如果你一直需要一个神经生物学上的解释，说明为什么玩耍对整个人生都很重要，那就是这个原因。

So if ever you needed a neurobiological explanation for why play is important throughout the lifespan, it's that.

因为生物学从不浪费资源。

It's that biology does not waste resources.

它极其高效。

It's extremely efficient.

如果玩耍的神经回路在成年后不重要，它们早就被修剪掉了，但我向你保证，它们现在就存在于你的大脑和神经系统中，明天会存在，未来也依然会存在。

And were the circuits for play not to be important in adulthood, they would have been pruned away, but I guarantee you they are there in your brain and nervous system now, they will be there tomorrow and they will be there going forward.

因此，我的建议是，去使用它们。

So my suggestion is that you use them.

再次感谢你参与这场关于玩耍——这一我们称之为‘玩’的事物——所蕴含的惊人生物学、心理学和力量的讨论。

Thank you once again for joining me for this discussion about the incredible biology and psychology and power of this thing that we call play.

最后但同样重要的是，感谢你对科学的兴趣。

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