如何提升动力与积极性

它释放多巴胺的量还不清楚。

How much it releases dopamine isn't clear.

它似乎能增加伏隔核神经元约30%的放电频率，这属于较低水平，但可能引发烦躁。

It seems to increase firing in these neurons in the nucleus accumbens by about 30% which is a pretty low level, but it can create agitation.

因此，对于对咖啡因敏感的人，这可能是个问题。

So for caffeine sensitive people, that could be a problem.

我之前谈过像L-酪氨酸这样的物质，它是多巴胺的前体，还有猴面包树种子。

I've talked before about things like L tyrosine, the precursor to dopamine or mucuna purines.

我在上一期节目中提到过，但如果你没看，我再提醒一下：L-酪氨酸存在于红肉中。

I talked about that in the last episode, but if you didn't see that just to remind you L tyrosine is present in red meats.

它也存在于某些坚果中，而L-酪氨酸是多巴胺的前体。

It's in certain nuts and L tyrosine is the precursor to dopamine.

如果你愿意，可以补充L-酪氨酸，这会带来多巴胺的显著提升，但随之而来的会有低谷。

You can supplement L tyrosine if you like, you will get a big inflection in dopamine, but there is a crash associated with it.

不过，它能在短期内提升动力。

However, it will increase motivation in the short term.

我并不是建议任何人这样做。

Not suggesting anyone do this.

我想说得非常清楚，就像我一贯说的那样。

I want to be very clear, say what I always say.

我不是医生。

I'm not a doctor.

我不开任何处方。

I don't prescribe anything.

我是一名教授。

I'm a professor.

我讲授一些内容。

I profess things.

你必须自己判断这些方法是否适合你的身心健康。

You have to know whether or not these things are appropriate for your mental and physical health or not.

所以你需要咨询医生。

So you need to consult a doctor.

例如，患有精神分裂症样障碍、精神分裂症或躁狂症的人，可能不应该服用会增加多巴胺水平的补充剂。

For instance, people who suffer from schizotypal or schizophrenia or mania should probably not be taking supplements that increase their dopamine levels.

如果你无法通过呼吸法提升专注力、警觉性和动力，那么可能另有原因。

Now, if you can't increase your level of focus and your level of alertness and your level of motivation using breathing, well then there might be something else at play.

还有一类拖延者，他们只是没有释放足够的多巴胺。

There are other procrastinators for which they simply are not releasing enough dopamine.

他们自身产生的多巴胺不足。

They're not making enough dopamine.

对于这些人，有多种方法可以增加多巴胺水平。

And for those people, there are a variety of things that can increase dopamine.

我建议你咨询精神科医生或医生。

I do suggest you talk to a psychiatrist or doctor.

我曾提到过猴面包树籽，它含有99.9%的左旋多巴，是多巴胺的前体。

I've talked about mucuna purines which is 99.9% L DOPA, the precursor to dopamine.

因此，确实有一些人服用能提升多巴胺水平的物质后，状态改善明显。

So there are people that do much better when they take things that increase their dopamine levels.

有一些抗抑郁药，比如安非他酮（Wellbutrin），它能增加多巴胺和去甲肾上腺素的水平。

There are antidepressants like Wellbutrin, Brupriorone, which increase is the other name for it, increase dopamine and epinephrine.

如果你有癫痫，这可能会增加癫痫发作的风险。

It can increase risk of epileptic attacks if you're epileptic.

所以，再次强调，你必须咨询医生，但这些药物确实能提升多巴胺、动机和专注力。

So again, you have to talk to your doctor, but they will increase dopamine and motivation and focus.

然而，如果你回想一下我们之前关于多巴胺的讨论，当多巴胺水平非常高时，会带来愉悦感，并激发对更多刺激的渴望。

However, if you think back to our earlier discussion about dopamine, dopamine if it's very high creates a sense of pleasure and the desire for more.

因此，你也可能变成那种永远觉得不够的人。

So you can also become a person for which enough is never enough.

多巴胺真正想要的，只是更多能释放多巴胺的东西。

The only thing that dopamine really wants is more of the thing that releases dopamine.

因此，无论是来自可卡因、补充剂、咖啡因、运动还是学习习惯，任何剧烈的多巴胺波动都会让你更渴望获得更多。

And so big inflections in dopamine whether or not they come from cocaine or whether or not they come from a supplementation caffeine exercise study regime will just make you want more of something.

我们之前都听说过成长型思维。

And we've all heard before of growth mindset.

我同事卡罗尔·德韦克的这一惊人发现，以及心理学界提出的这些积极心态，确实非常有利于目标的追求和需要长期努力的事情。

This incredible discovery of my colleague, Carol Dweck, or some of these positive mindsets that the psychology community has put forth as really good for pursuit of goals and pursuit of things that require long bouts of effort.

如果你能学会在心理上将多巴胺与这一过程联系起来，那当然很好；但如果你开始通过补充剂或处方药人为增加多巴胺水平，那么你不仅会越来越需要去追求那些与多巴胺释放相关的事物。

Well, it's wonderful if you can learn to attach dopamine to that process psychologically, But if you're starting to augment the amount of dopamine increase the amount of dopamine through things like supplementation and prescription drugs, what's going to happen is you're not only going to need to pursue more and more of the sorts of things that are associated with the dopamine.

因此，你会更加努力地学习、运动、追求目标，攀登更高的山峰，赚更多的钱，或追求更多其他东西。

So doing more studying, more sport, more pursuit, higher mountains, more money, more whatever.

但我们知道，随着时间推移，这种状态的反面——即成就缺失所带来的痛苦——也会加剧。

But we know that over time the mirror image of that, the pain of lack of accomplishment will also increase.

这就是我们之前谈到的快乐与痛苦之间的关系。

This is the pleasure pain relationship that we talked about earlier.

接下来几分钟，我会谈谈如何建立健康的多巴胺节律。

So in a few moments, I'm going to talk about how to think about healthy dopamine schedules.

但我想先退一步，简单聊聊多巴胺的另一面。

But I just want to take a step back for a second and talk a little bit about the flip side of dopamine.

所谓的多巴胺低谷之后，会发生什么？

What happens after this so called dopamine crash?

我们体内有哪些机制？

What mechanisms are installed in us?

因为说来不信，我们每个人体内都存在一些机制，它们能彻底抑制多巴胺的释放，这些机制的存在目的和作用是什么。

Because believe it or not, there are mechanisms that are installed in all of us that really put the complete and total break on dopamine, why they're there and what they do.

因为你之前已经体验过这些机制，实际上你有办法应对这些多巴胺崩溃或有意抑制多巴胺的过程，从而建立更健康的多巴胺节律，获得更强的动力。

Because you've experienced these before and there are actually ways that you can navigate them these dopamine crashes or these intentional dopamine suppression mechanisms in order to leverage healthier dopamine schedules and to feel more motivated.

或许人类最根本的机制之一，就是用于寻找伴侣和繁衍后代的神经回路。

Perhaps one of the most fundamental mechanisms in all humans is the neural circuitry designed for seeking out mates and for reproduction.

这是因为任何物种的延续都是其最根本的驱动力。

And that's because the continuation of any one species is the primary driver for any species.

这就是现实。

That's just the reality.

现在我在这里剥离所有上下文。

Now I'm removing all context here.

所以，我所说的每一句话，当然都是建立在同意、年龄适当、物种适当、情境适当等前提之下的。

So whatever I say, of course, it's in the in the you know, on a backdrop of, consensual age appropriate, species appropriate, context appropriate, all of that.

这与繁殖和性行为的社会学无关。

This is not about the sociology of reproduction in sex.

这关乎生物学。

This is about the biology.

男性和女性的性生物学，无论是XX染色体、XY染色体、XXY还是XYY，都无关紧要。

The biology of sex in males and females, it doesn't matter if it's XX chromosome, XY chromosome, XXY, XYY, it doesn't matter.

现实是，多巴胺会在性行为和繁殖的期待与完成过程中释放。

The reality is that dopamine is released on anticipation and consummation of sex and reproduction.

在高潮之后，无论染色体背景如何，多巴胺水平都会急剧下降，而催乳素水平则会上升。

And after orgasm, regardless of chromosomal background, there's a dramatic decrease in dopamine and an increase in a hormone called prolactin.

催乳素与哺乳母亲的乳汁分泌有关。

Now prolactin is associated with milk let down in lactating mothers.

它在男性体内也存在。

It's also present in males.

总体而言，催乳素会引发倦怠、静止感，以及不愿行动或继续追求任何曾引发多巴胺释放的事物。

And in general, prolactin creates a sense of lethargy of stillness and lack of desire to move and lack of desire to pursue more of whatever released the dopamine.

事实上，催乳素决定了男性再次交配的不应期。

Prolactin in fact sets the refractory period on a male's ability to mate again.

不过，这在不同个体之间会有极大的差异。

Now this is going to vary tremendously from individual to individual.

而且有数据显示，它在不同的配偶配对之间也可能有巨大差异。

It also can are data showing that it can vary tremendously from mate pairing to mate pairing.

释放多巴胺的首要因素是新鲜感。

The number one thing that releases dopamine is novelty.

确实，引入新的配偶会缩短不应期。

And it is true that the refractory period is shortened by the introduction of novel mates.

这一现象最早是在鸡身上的一项经典实验中被发现的。

This was first shown in a kind of classic experiment in of all things in chickens.

这被称为库利奇效应。

This is called the Coolidge Effect.

这个故事是这样的，我相信它是一个真实的故事。

And the story is the story goes and I believe it's a true story.

这实际上出现在所有神经内分泌学教科书中。

It's actually in all the neuroendocrinology textbooks.

所以我认为这是真的：总统卡尔文·柯立芝曾参观过一家养鸡场。

So I believe it's true is that president Calvin Coolidge was visiting a chicken farm.

在参观过程中，接待人员带他们看了一只公鸡，并对柯立芝总统和他的妻子说，这只公鸡每天交配数千次。

They were being taken around and the person who was hosting the visit showed them a rooster that was Coolidge and his wife were on the visit and said, this rooster copulates thousands of times per day.

而柯立芝夫人。

And Mrs.

柯立芝夫人显然轻轻碰了碰柯立芝总统，说：你听到了吗？

Coolidge apparently kind of elbowed president Coolidge and said, you hear that?

这像是在强调这只公鸡的非凡能力。

Kinda like pointing out the the prowess of this rooster.

柯立芝说：是的，但我有个问题。

And Coolidge said, yeah, but let me ask you a question.

是同一只母鸡，还是不同的母鸡？

Same hen or different hens?

结果发现是不同的母鸡。

It turns out it was different hens.

原因是引入新的伴侣会提高多巴胺水平。

And the reason is the introduction of a novel mate increases dopamine levels.

有趣的是，交配后，催乳素水平会急剧上升，从而阻止进一步的交配。

And what's interesting about this is that after copulation, prolactin goes through the roof and prevents further copulation.

多巴胺水平骤降。

Dopamine crashes.

但引入某种新奇事物会缩短这一过程。

But the introduction of some sort of novelty shortens this.

这并不是鼓励人们频繁更换伴侣的策略。

Now, this is not a ploy for people to change mates often.

这个故事讲的是人类体内也存在的多巴胺和催乳素系统。

What this is is a story about the dopamine and prolactin system that also exists in humans.

实际上，某些群体的人会使用一些方法来绕过这些不应期。

Now, there are actually things that people certain communities take in order to bypass these refractory periods.

实际上有一些药物可以增加多巴胺、抑制催乳素，反之亦然。

There's actually drugs that increase dopamine suppress prolactin and vice versa.

实际上还有另一种抑制催乳素的方法。

There's actually another way to suppress prolactin.

维生素B6是一种相当有效的催乳素抑制剂，锌也是如此。

Vitamin B6 is a fairly potent prolactin inhibitor as is zinc.

如果你查阅相关文献，尤其是那些关注健康和运动表现领域的人，会发现许多所谓的睾酮促进剂实际上是维生素B6和锌的组合，它们通过抑制催乳素来提升多巴胺水平。

And if you look out there in the literature and for those of you that are in the wellness and kind of sports performance community, a lot of the so called testosterone boosters are actually combinations of vitamin B6 and zinc which inhibit prolactin and by way of inhibiting prolactin increase dopamine.

因此，它们在这方面确实具有一些实际效果。

So they do have some functional effect in that regard.

它们并不是直接增加睾酮水平。

They're not really increasing testosterone directly.

它们是通过抑制催乳素水平来起作用的。

They're suppressing prolactin levels.

而且临床上存在像高催乳素血症这样的病症，会导致性欲大幅下降等。

And there are clinical conditions like hyperprolactinemia which leads to massive decreases in libido, etcetera.

还有处方药用于治疗高催乳素血症，当然，关于这类处方药，你一定要咨询内分泌科医生。

And there are prescription drugs to treat hyperprolactine anemia which of course you should always talk to an endocrinologist about those sorts of prescription drugs.

因此，这种多巴胺与催乳素之间非常基础的机制——这种动机缺失的系统，最初是为繁殖而进化的，但实际上确实发挥作用。

So it's interesting that this very basic mechanism of dopamine and prolactin, this sort of motivation, no, no more motivation is a system that evolved for reproduction first but that actually takes place.

你可以在世界其他地方看到这种现象。

And you can see in elsewhere in the world.

例如，精神分裂症是一种具有多种类型和表现的疾病，但精神分裂症常常表现为多巴胺系统的过度激活，以至于让人感觉像处于兴奋状态。

For instance, schizophrenia, a disease that has many different types and facets, but schizophrenia is a case of often of hyperactivation of the dopamine system so much so that it can make people feel kind of high.

他们会出现幻觉。

They hallucinate.

我的意思是，我们讨论的是大脑中多巴胺通路极度活跃或严重失调的情况。

I mean, we're talking very, very high or dysregulated dopamine circuits in the brain.

治疗精神分裂症的一种方法是使用阻断多巴胺受体的药物。

One of the treatments for schizophrenia are drugs that block dopamine receptors.

很不幸的是，如今街头有大量精神分裂症患者，其中一些人在按时服药，而另一些人则没有。

And if you have the, it's unfortunate, there are so many people that are out on the street these days who have schizophrenia, some of whom are taking their meds, some of whom aren't.

如果你在街上看到有人做出咂嘴和扭动身体的行为，这实际上被称为迟发性运动障碍。

If you ever see somebody on the street that's doing what's it's like a lip smacking and writhing, it's actually called tardive dyskinesia.

这是一种由服用抗多巴胺药物引起的运动障碍。

This is a movement disorder that's created by taking these anti dopaminergic drugs.

因此，你可以想象，这些抗多巴胺药物虽然在抑制幻觉方面非常有效，但由于多巴胺对运动回路至关重要，它们也会引发这些运动问题。

So you can imagine these anti dopaminergic drugs while being very effective in suppressing hallucinations, they create these movement problems because of dopamine's importance for the movement circuitry.

对于行家来说，这被称为锥体系统。

So called pyramidal circuitry for the aficionados.

此外，你有时会看到服用这类药物的男性，比如氟哌啶醇和其他多巴胺阻断剂，会出现乳房组织发育，即男性乳房发育症。

In addition, you sometimes see in males that take these drugs, drugs like haloperidol and the other dopamine blockers that they actually develop breast tissue gynecomastia.

男性乳房发育是因为多巴胺被过度抑制，导致催乳素水平升高。

So the development of male breast tissue is because of the elevated levels of prolactin because they're suppressing their dopamine so much.

这是一个非常极端的例子，但也许当你看到有人做出奇怪的面部扭曲和身体扭动行为时，这其实并不是他们精神疾病的后果。

Now that's a really extreme case, but maybe perhaps if you see somebody engaging in these very strange kind of face writhing and body writhing behaviors, that's actually not a consequence of their mental illness.

这通常是他们为治疗精神疾病而服用药物的结果。

That's a consequence most often of the drugs that they're taking to treat the mental illness.

这些是这些药物的副作用。

Those are side effects of those drugs.

当我们经历非常强烈和紧张的体验时，催乳素水平就会升高。

Now prolactin is increased anytime we have some really heightened intense experience.

它不仅仅是在性行为和繁殖后释放的。

It's not just released after sex and reproduction.

催乳素会在重大事件发生后释放。

Prolactin is released after some major event.

它实际上起到了作用。

It's actually responsible.

人们认为它与产后抑郁以及各种情绪低落有关。

It's thought for some of postpartum depression for different types of kind of the let down the low.

我清楚地记得，在期末考试结束后或发表一篇重要论文后，我会非常开心，但接着就会想，接下来该做什么？

I can distinctly remember that after finals or after publishing a big paper, would be very, very happy, but then I'd find that, oh, you know, like what next?

或者接下来的一两天甚至一周，事情似乎都变得有些黯淡或索然无味。

Or things might seem a little bit dimmed or dolled out for the day or so or the following week.

这些时间尺度会因人而异，因为有些人对重大事件会产生持续很长时间的多巴胺释放，而另一些人则只是短暂激增后很快又回到不太好的状态。

The timescales on these are going to vary because some people release a lot of dopamine for a very long time in response to something great and other people have a quick inflection of dopamine and then they're back to feeling not so great.

这真的因人而异。

It really varies from person to person.

事实上，很久以前，当我了解到多巴胺奖赏回路以及多巴胺与催乳素之间的关系后，我就开始利用这一点。

In fact, long ago, I learned about dopamine reward circuitry and the relationship between dopamine and prolactin, I started to leverage this.

你可能不信，但在经历重大事件后，我会服用几百毫克的维生素B6。

Believe it or not, after some major event, I would take a couple hundred milligrams of vitamin B6.

我认为对于患有糖尿病性神经病变的人，服用维生素B6要小心，最好咨询医生。

I think for people who have diabetic neuropathy, you need to be careful with vitamin B6 check with your doctor.

有人告诉我，尽管我还没找到相关文献，但在某些情况下它可能加重周围神经病变，但对大多数人来说，通常被认为是相对安全的。

I was told, although I haven't found the literature on this that it can in some cases exacerbate peripheral neuropathy, But for most people it's thought to be reasonably safe.

但无论如何，一定要咨询你的医生。

But again, always check with your physician.

但我会服用一些B6来缓解那种低落感。

But I would take some B6 to kind of offset some of that low.

而且实际上，我不确定这是否是主观的，但似乎确实产生了一些积极效果。

And actually, I don't know if it was subjective or not but it seemed to have somewhat of a positive effect.

我也开始内化这样一个事实：多巴胺是非常主观的。

I also started just internalizing the fact that dopamine is so subjective.

多巴胺在释放量上存在客观方面，但也存在一些主观效应。

There are objective aspects to dopamine and how much is released but there's also some subjective effects to dopamine.

因此，如果你想成为一个更快乐的人，尤其是如果你正在追求任何类型的长期目标，那么延长多巴胺释放的积极阶段会很有帮助。

And so one of the things that you can do in order to generally just be a happier person especially if you're a person in pursuit of long term goals of any kind is the longer that you can extend that positive phase of the dopamine release.

而你能越有效地减轻随之而来的负面反应，效果就越好。

And the more that you can blunt the pain response to that the better.

实际上，你可以通过认知方式做到这一点。

And you can actually do this cognitively.

我过去常跟我的实验室同事开玩笑说，当我们发表论文时，我会非常兴奋，但不会让自己过度兴奋。

I used to joke with my lab that when we'd publish a paper, I would get really excited but I wouldn't allow myself to get too excited.

我真正想做的是，至今仍在努力做的，是尽可能通过回想‘那真的很酷’来延长这种积极体验的持续时间。

What I wanted to do instead and what I've still tried to do is try and extend the arc of that positive experience as long as I possibly can simply by thinking back like, Oh, that was really cool.

我真的很享受那份工作。

I really enjoyed doing that work.

我真的很享受那些发现。

I really enjoyed the discovery.

我真的很享受当时和那些同事一起做的工作。

I really enjoyed doing that with the people that I was working with at the time.

那真是一种享受。

What a pleasure that was.

我可以通过看人们的照片和像科斯特洛这样的事物，以及我曾经去过的旅行，很容易地获得这种愉悦。

I can get this very easily from pictures of people and things like Costello that I really enjoy trips that I've taken.

所以，你可以在不反复进行该行为的情况下延长愉悦感。

So you can extend pleasure without having to engage in the behavior over and over.

这就是在延长多巴胺释放的弧线。

That's extending the arc of that dopamine release.

同时，它也缓解了因无法反复体验这种感受而带来的痛苦。

As well, it offsets some of the pain of not having that experience occur over and over and over again.

对于那些表现优异的人来说，你们可能对这一点很熟悉。

Now for the high performers out there, you're probably familiar with this.

许多取得重大成就的人，第一个想法往往是：接下来做什么？

Many people who have a big achievement, their first thoughts are, well, now what?

我接下来该做什么？

What am I going to do next?

我怎么可能超越这次的成就？

How am I ever going to exceed that?

事实上，那些在多巴胺感受和寻求新奇程度上非常高的人，更容易上瘾。

And indeed many people who are very high on this kind of dopamine sensation and novelty seeking scale are prone to addiction.

他们容易疯狂地追求外部目标和外部感知，却忽视了那些能让他们感到平静与快乐的内在机制。

They're prone to the rabid pursuit of external goals of exteroception to the neglect of these internal mechanisms that allow them to feel calm and happy.

因此，对于那些非常有驱动力、非常积极的人而言，采用一些专注于当下的实践——比如我们之前提到的杏仁核类练习，以及通过我之前播客中讨论过的工具和方法，规律地获得优质睡眠——能够为我们追求快乐、缓解痛苦和体验当下愉悦提供一种平衡。

So for people that are very driven, very motivated, adopting a practice of being able to engage in the here and now the sort of almond type practices we talked about earlier of learning how to achieve a really good night's sleep on a regular basis through tools and mechanisms I talked about in previous podcasts gives us sort of balance to the pleasure seeking and offsetting of pain and the pleasure in the here and now.

所以，快乐实际上包含两个方面。

So pleasure is really two things.

追求的过程是一种快乐，但拥有当下的一切也是一种快乐。

It's a joy in pursuit, but it's also the joy in what you have.

艾伦·肖尔教授，一位来自加州大学洛杉矶分校的精神科医生，提出了一种关于情感发展的美好模型，该模型探讨了良好婴儿与父母依恋关系的基本要素：那些能促成健康成年关系与情绪调节的优质教养，通常涵盖了多巴胺与血清素光谱的两个方面。

And there's a beautiful model of emotional development that was developed by Alan Shore, a professor at UCLA and psychiatrist that talks about some of the basics of good infant parent attachment where good parenting that leads to healthy adult relationships and emotion regulation tends to include both sides of this dopamine serotonin spectrum.

通常讨论的是孩子与父母（通常是母亲，也包括父亲）之间的关系，在这种关系中，你可以通过尖叫、兴奋地谈论某件事、冰淇淋或游戏，让孩子变得非常激动。

You talk about the relationship between child and parent typically was the mother, but also father where you can get the child really excited by kind of squealing and ramping them up or talking about something or ice cream or play.

孩子会变得非常兴奋。

And the kid gets very excited.

这就是多巴胺系统，是对即将发生之事的期待。

That's the dopaminergic system, the anticipation of something that's coming.

同时，也要以一种关注当下的方式与孩子互动，比如读书——孩子总是会要求再读一遍、再读一遍。

But as well engaging with children in a way that's really about everything that you have right in the here and now the reading of the book, the kids always seem to ask one more time, one more.

他们似乎想要更多自己喜爱的事物，但更重要的是，通过与他们深度互动，增强他们对眼前事物的愉悦感，同时也给予他们许多值得期待的积极事物。

They seem to want more of the things that they enjoy, but really engaging with them in a way that increases their sense of pleasure for what's right there, as well as giving them a lot of things to be excited about and positive anticipation.

多年前，我在高风险儿童群体以及夏令营中的幼儿群体中工作时，学到的一件事是：你绝不能对孩子说‘也许’来承诺奖励。

Now, having worked years ago with at risk kids and also with young kids at summer camps and things like that, one of the things that you learn is you never say maybe to a kid about a reward.

如果你说我们稍后可能吃冰淇淋，你实际上就是在说我们会吃冰淇淋。

If you say we might have ice cream later, you are essentially saying we are having ice cream.

他们听不到‘可能’这部分。

They don't hear the maybe part.

结果发现，成年人也是如此。

And it turns out adults don't either.

这真的很有趣。

It's really interesting.

有一种现象叫做奖励预测误差。

There's something called reward prediction error.

我以前提到过这个概念，但还没有在多巴胺系统背景下深入探讨过。

I've talked about this before, but I haven't really talked about it deeply in the context of the dopamine system.

正如我所说，多巴胺涉及的是对渴望的期待，而不是拥有本身。

Dopamine as I've said is involved in anticipation of wanting not of having.

它关乎你对想要之物的动机，并促使我们倾向于采取行动。

It's involved in motivation toward the thing that you want and it biases us towards action.

奖励预测误差等于实际释放的多巴胺量减去预期的多巴胺量。

Reward prediction error equals the actual amount of dopamine that's released in response to something versus minus the amount that's expected.

好吧，如果你告诉孩子我们可能会吃冰淇淋，他们会理解为我们会吃冰淇淋，并且会对此产生期待。

Okay, so if you tell a kid we might have ice cream, they hear we're going to have ice cream and they expect it.

如果你后来又说，好吧，我们不吃冰淇淋了。

And if you later say, well, we're not going to have ice cream.

我说，这可能会导致多巴胺水平出现更大的跌落。

And I said, maybe that's actually going to lead to a much bigger crash in dopamine.

这会产生一个负面信号，一种惩罚信号。

It's going to lead to a negative signal, a punishment signal.

这会让人 literally 感觉像疼痛一样。

It's going literally going to feel like pain.

所以，对于孩子，你可以利用这一点。

So kids, you can leverage this.

如果你的父母说‘也许’，他们实际上是在向你的多巴胺系统传递绝对的信号。

If your parents say maybe they're effectively telling your dopamine system absolutely.

现在成年人也是如此。

Now adults are like this too.

如果我们以为某事会发生，但它并没有发生，我们的情绪和情感就会大幅下跌。

If we think something might happen and it doesn't happen, there's a big crash in our affect and our emotionality.

这是因为，当某事有可能发生时，多巴胺系统的放电频率会从每秒约3到4次增加到每秒约10到15次。

And that's because that dopamine system goes from firing about three to four times per second to about 10 or 15 times per second in the possibility that something might happen.

可能性深深植根于我们的多巴胺和动机系统的生物学机制中，这大概是为了让我们在远古时期探索新领域，并产生一种可能有水源的预期。

Possibility is deeply woven into our biology of the dopamine and motivation system as a way for us presumably in ancient times to explore novel territories and get a sense that maybe there's water there.

可能那里有伴侣。

Maybe there are mates there.

可能那里有更好的食物。

Maybe there's better food there.

可能那里有资源。

Maybe there's resources there.

‘可能’这个词在语言上意味着‘也许’，但在神经生物学意义上，‘可能’意味着或许会迎来一次更大的多巴胺奖励惊喜。

The maybe is an important thing that in language terms maybe means maybe, but in neurobiological terms maybe means perhaps there's going to be the surprise of an even bigger dopamine reward.

多巴胺最喜爱的东西莫过于惊喜。

And the one thing dopamine loves more than anything else is surprise.

当我们得到一些积极的东西时，比如去信箱取信，本以为会收到账单，结果却打开了一封很久没联系却非常喜爱的人寄来的信。

When we get something positive, go to the mailbox, we're expecting some bills and you open it up and you get a letter from somebody you haven't thought about in a long time and you adore that person.

这会引发巨大的多巴胺释放。

That's a huge dopamine release.

它实际上会触发神经可塑性。

It actually triggers neuroplasticity.

你可能永远不会忘记这件事，因为多巴胺会调控可塑性。

You probably never forget that because of the way that dopamine gates plasticity.

当我们遇到意想不到的负面事件时，同样也会引发可塑性。

When we get a surprise of something that we didn't want also it creates plasticity.

因此，惊喜、新奇、动机和奖励都交织在我们称之为多巴胺的这个整体系统中。

So the surprise novelty, motivation and reward they're all woven into this package that we call dopamine.

有趣的是，你实际上可以通过某种方式调节整个系统，让你更倾向于对生活中的事物抱有积极的期待，减少失望。

And the cool thing is you can actually regulate this whole system in a way that will steer you or lean you towards more positive anticipation of things in life and less disappointment.

这仅仅是调整我们所谓的多巴胺时间表的问题。

It's simply a matter of adjusting what we call the dopamine schedule.

在继续之前，有几件事要说一下。

Okay, a couple of things before we continue.

我们一会儿会讨论注意力缺陷的问题。

We're going to talk about attention deficit in a few minutes.

但在那之前，我想谈谈我以前在播客中提到过、但你可能还不了解的事情。

But before that, I want to talk about something that I've mentioned before in previous podcasts but that you may not be aware of.

如果你了解这一点，但仍在这么做，那就会严重损害你释放多巴胺的能力。

And if you're aware of, you may still be doing which is severely injuring your ability to release dopamine.

它正在以可能对你心理和生理造成伤害的方式，制造一种失望感。

It's creating a sense of disappointment in ways that are most likely hurting you mentally and physically.

那就是在深夜接触光线导致多巴胺反应迟钝。

And that's the blunting of dopamine by viewing light in the middle of the night.

我知道这并不是关于睡眠和昼夜节律的讨论，但现有数据非常明确：经常在晚上10点到凌晨4点之间接触强光，会过度激活一个叫做缰核的神经回路。

I realize this is not a discussion about sleep and circadian rhythms, but the data now are so strong showing that viewing bright light from about 10PM to 4AM too often triggers activation of this circuit called the habenula.

所以，这个信号从你的视网膜传递到一个叫做缰核的结构，H-A-B-E-N-U-L-A。

So this is I to it goes from your retina to a structure called the habenula H A B E N U L A.

然后从缰核传递到部分奖赏回路，抑制奖赏回路的激活，不仅在那一刻，还包括你通常会积极期待和追求的事物。

Then from the habenula to some of this reward circuitry and it suppresses the activation of the reward circuitry not just in that moment but to things that you normally positively anticipate and pursue.

我之所以现在提出这一点，是因为我之前并没有深入探讨过多巴胺系统。

And the reason I'm bringing this up now is because I haven't really gone into depth on the dopamine system before.

现在你明白了，这个极其珍贵的奖赏系统。

Now you understand you this very precious reward system.

这是一把双刃剑。

That's kind of a double edged sword.

它需要被妥善照顾和对待。

It needs to be taken care of and treated well.

你希望使用它，但不要过度使用，等等。

You want to use it, but not overuse it, etcetera.

但在半夜接触强光会降低你释放多巴胺的能力。

But getting bright light exposure in the middle of the night is reducing your capacity to release dopamine.

所以，这不仅仅关乎你在那个时间段没有获得的睡眠。

So it's not just about the sleep that you're not getting in that time.

还因为你没有获得本应属于你的多巴胺。

It's also that you're not getting the dopamine that would otherwise be available to you.

因此，你可以把半夜的光线看作是一种多巴胺的拮抗剂，或者说是一种阻断剂。

So you're actually taking, think of light in the middle of the night as a kind of antagonist as kind of a blocker of dopamine.

也许这样能帮你更好地理解。

Maybe that'll help you.

如果你必须在半夜工作，并且想绕过这种多巴胺抑制，建议你观看关于时差和轮班工作的那一集，里面有很多实用建议可以帮助你做到这一点。

If you're somebody who has to work in the middle of the night and you want to bypass this dopamine suppression, please see the episode about jet lag and shift work because there are lot of tips there that will allow you to do that.

要理解如何控制多巴胺系统，如何利用它来改善生活，你需要了解一个非常重要的实验结果。

In order to understand how to control the dopamine system, how to leverage it for a better life, you need to understand the results of a very important experiment.

这个实验成功地将愉悦感与动机分离开来。

This experiment was able to separate pleasure from motivation.

这是一个非常简单，但正如许多简单实验一样，极其精妙的实验。

It's a very simple, but like many simple experiments, very elegant experiment.

他们所做的事，现在已在动物和人类身上都进行过。

What they did and this has now been done in animals and in humans.

他们给大鼠提供了食物。

They offered rats food.

这是一种它们特别喜欢的食物。

It was a food that they particularly liked.

动物们会按压杠杆来获得一粒食物，这是经典的实验设计。

And the animals would lever press for a pellet of food kind of classic experiment.

它们会吃掉食物， presumably 喜欢这种食物，因为它们有动力去按压杠杆并进食。

They'd eat the food and they presumably liked the food because they were motivated to press the lever and eat it.

很好。

Great.

他们又用了另一组大鼠。

They took other rats.

他们消除了多巴胺神经元。

They eliminated the dopamine neurons.

你可以通过注射一种神经毒素来破坏这些神经元。

You can do this by injection of a neurotoxin that destroys these neurons.

因此，它们的大脑中实际上没有多巴胺。

So they actually had no dopamine in their brain.

它们无法释放多巴胺。

They have no ability to release dopamine.

他们给了它们一个杠杆。

And they gave them a lever.

老鼠会坐在那里，按动杠杆，然后吃掉食物。

That rats would sit there and they'd hit the lever and they'd eat the food.

它们仍然享受这种食物。

They're still enjoyed the food.

所以你会说，好吧，多巴胺并不涉及动机，也不涉及愉悦。

So you say, well, okay, so dopamine isn't involved in motivation and it isn't involved in pleasure.

不，它绝对涉及。

No, it absolutely is.

他们仍然能享受食物，但若将老鼠从杠杆处移动整整一个身体长度的距离，研究者发现，拥有多巴胺的老鼠会主动移动到杠杆处，按下它并进食。

They could still enjoy the food, but if they moved the rat literally one body length away from the lever, what they found was the animals that had dopamine would move over to the lever, press it and eat.

而那些缺乏多巴胺的老鼠，即使为了按下杠杆获取食物，也不愿移动哪怕一个身体长度的距离。

And the ones, the rats that did not have dopamine available to them wouldn't even move one body length, one rat length to the lever in order to press it and get the food.

因此，多巴胺并不是关于体验愉悦的能力。

Dopamine therefore is not about the ability to experience pleasure.

而是关于追求愉悦的动机。

It is about motivation for pleasure.

这一现象已在人类身上，在多种不同情境中被反复验证。

This has been repeated in humans in a variety of different scenarios.

你很难像在老鼠身上那样轻易地设置杠杆实验，但我们知道，多巴胺水平低的人即使能感受到愉悦，也普遍缺乏动力。

You can't really do the lever press thing quite as easily, but we know that people that have low levels of dopamine are simply less motivated even though they can achieve pleasure.

这对我们如今所处的环境具有深远影响——能带来愉悦感的事物无处不在，且触手可及。

And this has serious ramifications for the fact that now pleasure or ways to induce things that we believe give us pleasure are everywhere and they're within reach.

我们不再需要四处觅食。

We don't have to forage for our food.

市面上有很多高度加工、高糖、高脂肪的食物。

There's a lot of highly processed, high sugar, high fat foods.

也有一些健康且美味的食物，不过它们的获取难度因人而异，当然不同人拥有的资源也不一样。

There's also foods that are healthy that tastes good, but they're, and hopefully they're pretty easy to get all that different people have different access to things of course.

但多巴胺并不是关于体验快乐的能力。

But dopamine isn't about the ability to experience pleasure.

而是关于你有多大的动力去追求这些快乐。

It's about how motivated you are to reach those pleasures.

所以你们很多人可能在想：天啊，我根本不是一个有动力的人。

And so many of you are probably thinking, wow, I'm not a very motivated person.

就像你之前提到的那种拖延情况。

Like you talked about the one kind of procrastination earlier.

那当我对生活感觉没什么劲头的时候呢？

What about when I just feel kind of meh about life?

对于你们中的一些人来说，可能存在真正的临床抑郁症，你应该寻求专业人士的帮助。

Now, for some of you, there may be a real clinical depression and you should talk to a professional.

有一些非常有效的处方药，能真正帮助人们。

There are very good prescription drugs that can really help people.

除了心理治疗之外，还有许多优秀的非药物治疗方法正在开发中，包括各种心理分析等方法。

There's also great non drug treatments of psychotherapy and other treatments that are being developed in addition to psychotherapy and the various kinds of psychoanalysis, etcetera that one can use.

我认为数据明确表明，药物治疗与谈话疗法相结合通常是最佳方案。

I think the data really point to the fact that a combination of pharmacology and talk therapies are generally best.

这些方法的种类非常多。

And there are a huge range of these things.

我知道你们中很多人从事这些职业。

I know many of you are in these professions.

我们目前不会讨论这个话题。

We're not going to talk about that right now.

在补充剂领域有一种化合物很有趣，那就是毛豆中的左旋多巴。

There is a compound that's kind of interesting in the supplement space that isn't mucuna purines L dopa.

它不是左旋酪氨酸，不会引发大量多巴胺释放，甚至也不是单独促进多巴胺，而是同时促进多巴胺和血清素的结合。

It's not L tyrosine that isn't promoting massive releases of dopamine or even dopamine alone, but a combination of dopamine and serotonin.

这是一款非常有趣的分子。

And it's an intriguing molecule.

它可以在柜台直接购买。

It's sold over the counter.

再次提醒，你在服用或停用任何物质之前，必须咨询你的医疗保健提供者。

Again, you have to check with your healthcare provider before you would take anything or remove anything.

这非常重要，它就是苯乙胺，或者叫PEA。

That's very important, which is, but it's phenylethylamine or PEA.

PEA或β-苯乙胺会以低水平释放多巴胺，同时也会以低水平释放血清素。

PEA or Beta phenylethylamine releases dopamine at low levels but also serotonin at low levels.

因此，它就像是动机分子和所谓的‘此时此地’分子的一种混合物。

So it's kind of a cocktail of the motivation molecules as well as the quote unquote here and now molecules.

人们对它的反应差异很大，但许多人报告称感到精神敏锐度和幸福感有所提升等。

And people's response to this varies widely but many people report feeling heightened sense of mental acuity, well-being, etcetera.

它有点像兴奋剂，因为任何能激活多巴胺和去甲肾上腺素通路的物质都是如此。

It is a bit of a stimulant like anything that triggers activation of the dopamine and norepinephrine pathway.

但它确实是一种有趣的补充剂。

But it is an interesting supplement.

我其实以前没试过。

I actually haven't tried it before.

所以我无法分享自己的体验。

So I can't report on my own experiences.

不过我会推荐你去查看examine.com。

I will point you however to examine.com.

如果我不向你推荐examine.com，这集就不算真正的Huberman实验室播客了——这是一个绝佳的免费资源，你可以输入任何补充剂，它会告诉你人类效应矩阵。

It wouldn't be a Huberman Lab Podcast episode if I didn't point you to examine.com this incredible free resource where you can put in any supplement and it will tell you the human effect matrix.

它会为你指向各项研究。

It'll point you to the various studies.

我们总是在字幕中提供这个链接。

We always provide a link to this in the caption.

这是一个非常棒的资源。

It's an amazing resource.

所以你可以去那里了解更多，但我之前在播客中从未讨论过β-苯乙胺。

So you can go there to explore more, but I haven't talked about Beta phenylethylamine before in previous podcasts.

我想把它加入到那些作用于多巴胺系统的物质列表中，这些物质现在我们称之为补充剂领域。

And I wanted to add it to the list of things that tap into the dopamine system that are in this, I guess we call it now the supplementation space.

我个人对这些补充剂以及那些非处方但似乎对某些人有积极效果的物质非常着迷。

I personally am fascinated by these supplements and the things that exist out there that are non prescription that seem to at least in some people have positive effects.

例如，在上一期节目中，我们讨论了乙酰左旋肉碱，已有几项研究报道其具有抗抑郁效果，以及对精子健康、卵巢健康等方面的积极影响。

For instance, last episode we talked about Acetyl L Carnitine which there are several papers that report antidepressant effects as well as positive effects on other things, sperm health, ovarian health, etcetera.

我从一位同事那里了解到，在欧洲，乙酰左旋肉碱实际上是一种处方药，而在美国则是非处方销售。

I learned from a colleague that Acetyl L Carnitine in Europe is actually a prescription drug in The US it's sold over the counter.

所以，根据你所在地区的不同，这些产品的可获得性可能会有所不同。

So I guess depending on where you're listening to this, the availability might vary.

和往常一样，我必须提醒：如果你是否适合使用这些物质，务必咨询你的医疗保健提供者。

And as always, I put the caveat, you have to check with your healthcare provider if it's right for you.

但我对这些物质的存在感到着迷，因为它们介于处方药和什么都不做之间。

But I'm fascinated by the fact that these things exist and that they lie somewhere between prescription drugs and doing nothing.

这使得它们成为有趣的化合物。

And that makes them interesting compounds.

我认为PEA（苯乙胺）是这类化合物中的又一个例子。

And I think that PEA Beta phenylethylamine is yet another one of such compounds.

我将在未来的节目中深入讨论注意力缺陷多动障碍，但今天我想在多巴胺和冲动性的背景下提一下。

I'm going to talk a lot about attention deficit hyperactivity disorder in a future episode but I do want to mention it today in the context of dopamine and impulsivity.

所以，ADHD或ADD，即注意力缺陷多动障碍，是临床诊断术语。

So ADHD or ADD, so attention deficit hyperactivity disorder ADD are clinical diagnoses.

我认为现在很多人会说自己有ADD，或者别人有ADD。

I think a lot of people nowadays walk around and say, I have ADD or you have ADD.

事实上，通过不断切换注意力，人们确实可以制造出一种类似ADD的状态。

And indeed one can create a sort of ADD by attention switching all the time.

我非常推崇卡尔·纽波特。

I'm a big fan of Cal Newport.

他写了《深度工作》这本书。

He wrote the book Deep Work.

我相信正是他提出，频繁切换上下文对大脑有害。

I believe he was the one who said context switching is terrible for the brain.

这对大脑来说是最糟糕的事情，因为大脑会因此学会频繁切换，而真正的深度工作、生产力、各类学习以及良好的人际关系，都源于经验的深度，而非当下经验的广度。

It's like the worst thing for the brain because then the brain learns to context switch and real deep work productivity, learning of all kinds, good relationships of all kinds really come from depth of experience not from breadth of experience within the moment.

因此，我认为有必要区分临床诊断的注意力缺陷多动障碍（ADHD）和注意力缺陷障碍（ADD），以及人们因分心、社交媒体和手机等行为而自我诱发的类似状态。

And so I think it's important to know that there's clinical ADHD and ADD and then there's the kind that people are kind of inducing and through distraction and social media and phones, etcetera.

而这些状态有时可能会演变为临床诊断的ADHD或ADD。

And those can sometimes lead to clinical ADHD and ADD.

但我想简要谈一谈儿童的ADHD和ADD问题。

But I want to talk about ADHD and ADD in kids just briefly.

通常用于治疗这些病症的药物，如阿得拉（Adderall），具有非常类似安非他命的化学特性和结构。

The drugs that are normally given to treat those conditions ADHD and ADD are things like Adderall things that have very amphetamine like qualities and structures.

你可能会问，为什么他们会这么做？

And you might ask why would they do that?

事实证明，这些药物在儿童体内能激活前额叶回路，抑制更深层的中边缘回路。

Well, it turns out that in kids, these activate that forebrain circuitry, the break that exists on the deeper mesolimbic circuitry.

正如你所记得的，有腹侧被盖区和伏隔核。

So as you recall, there's the VTA and nucleus accumbens.

那是多巴胺的加速器。

That's the kind of accelerators on dopamine.

而前额叶皮层则起到刹车的作用，可以抑制冲动行为。

And then there's the prefrontal cortex which acts as a break and can limit impulsivity.

这些药物往往会增强前额叶皮层通路中神经元的活性，从而减少冲动。

And those drugs tend to increase the activity of neurons in that pathway, the prefrontal cortex, and it reduces impulsivity.

事实上，书中描述了一个非常有趣的实验，出自《更多之分子》一书，他们研究了肥胖儿童的冲动性。

In fact, there's a experiment described in the book, The Molecule of More which is really interesting where they looked at impulsivity in obese children.

他们以一种安全的方式进行了这项实验，观察了肥胖儿童和非肥胖儿童穿越繁忙高速公路的意愿。

And it turns out they did this experiment in a safe way that they looked at kids both obese kids and non obese kids and their willingness to cross a very busy highway.

结果发现，肥胖儿童被车撞到的频率高于非肥胖儿童。

And it turns out that the obese kids got hit by cars more often than non obese children.

事实上，这是一项虚拟现实实验。

It turns out this was a virtual reality experiment.

这与他们肥胖或运动能力受限无关。

And it had nothing to do with the fact that they were obese or limitations on movement or speed of movement.

而是因为肥胖儿童在各种情境下都更冲动，而不仅仅是在这个虚拟过马路的实验中。

It was that the obese children were more impulsive in a variety of contexts, not just in this virtual crossing the street thing.

数据显示，10岁时的冲动性实际上可以预测成年后出现暴食障碍的可能性。

And it turns out the data point to the fact that impulsivity at age 10 is actually predictive of overeating disorders at a later stage in life.

因此，一些旨在增强该系统（奖励通路的减速器）活性的药物，通过抑制多巴胺的释放来降低冲动性，希望能让儿童乃至成年后更好地控制多巴胺释放的节奏。

So some of these drugs that are designed to create heightened activity in system, the decelerator of the reward pathway are designed to reduce impulsivity because they suppress the release of dopamine and they allow, hopefully they allow children and when they become adults to better control the schedule of dopamine release.

现在我们来谈谈什么是多巴胺的释放模式，以及如何利用它来提升动机水平，同时避免因多巴胺过量而导致的后续低谷。

So now let's talk about what is a dopamine schedule and how you can leverage this in order to have heightened levels of motivation but not get so much dopamine that you're experiencing a crash afterwards.

同时也让你在生活中的各种追求中获得更强烈的愉悦感。

And also so that you can experience heightened pleasure from the various pursuits that you are engaged in in life.

我知道你们中的许多人对提升动力、延长专注力、改善睡眠的工具很感兴趣。

I know many of you are interested in tools that will allow you to be more motivated to focus longer, sleep better.

这正是《休伯曼实验室播客》的核心内容，但始终以神经生物学原理和客观机制为框架。

That's really what the Huberman Lab Podcast is all about but always framed in the context of neurobiological principles and objective mechanisms.

我们可以运用一些方法来影响多巴胺系统和动机，从而显著提升我们坚持追求目标的能力，以及在达成目标后，甚至在通往目标的过程中享受这些体验的能力。

There are some tools that we can apply to the dopamine system and motivation that can really improve our ability to stay in pursuit of things as well as enjoy things after we've achieved our goals or even in route to our goals.

这里有一个关键原则。

And here's the key principle.

多巴胺是非常主观的。

Dopamine is very subjective.

这意味着你可以选择是否让自己体验到达成某个里程碑、实现某个渴望时的愉悦感。

Meaning you can either allow yourself to experience the pleasure of reaching a milestone of achieving or some craving or not.

当然，在可卡因和安非他命这类极端药物的情况下，这种方法行不通，但主观系统所能发挥的作用实际上非常强大。

Now that won't work in the extreme cases of drugs like cocaine and amphetamine, but it's actually pretty powerful what one can do with the subjective system.

事实上，我将向你们介绍一个实验，它充分展示了主观体验或主观解读在药理层面所能产生的惊人力量。

In fact, I'm going to describe you an experiment that highlights just how powerful the subjective readout or the subjective interpretation of a given experience really can be even at the level of pharmacology.

我特别喜欢用主观效应的例子，来说明那些看似固定不变的现象，因为它们生动地展现了我们的认知、信念系统与那些原本只是‘按部就班’的机制之间的互动关系——比如你吃了特定量的巧克力，或者在长时间缺水后喝了特定量的水，就会产生特定量的多巴胺。

I love examples of subjective effects over things that would otherwise seem hardwired because they really illustrate the interplay between our cognition, our belief system, and what would otherwise be these, you know, just plug and chug kind of mechanisms of, you know, you eat X amount of chocolate or you drink X amount of water after being water deprived for a certain amount of time and you get X amount of dopamine.

这个实验是这样的。

Here's the experiment.

这项实验于2021年3月18日刚刚发表。

The experiment was just published on 03/18/2021.

所以非常近期，实验的标题是《预期对咖啡因对情绪和认知影响的调节作用》。

So very recently, and the title of the experiment is Expectation for Modifies Caffeine's Effects on Mood and Cognition.

这项研究是在大学生中进行的。

This was done in college students.

这是一项非常有趣的研究。

It's a fascinating study.

他们给大学生服用的是安慰剂（即什么都没有）或200毫克的咖啡因。

What they did is they gave college students either placebo essentially nothing or two hundred milligrams of caffeine.

200毫克咖啡因大约相当于一杯普通咖啡的含量，比如你在咖啡店买的中杯滴滤咖啡，或者在家自己冲泡的咖啡。

Two hundred milligrams of caffeine is about what's in a typical coffee, like a medium coffee that you buy a drip coffee or a coffee that you'd make at home.

这是一份相当多的咖啡因。

It's a fair amount of caffeine.

如果你以药片形式服用，除非你是那种对咖啡因完全不敏感的‘变异人’，否则肯定会感到更清醒。

If you were to take it in pill form, it would definitely make you feel more alert unless you were one of those mutants, literally mutants that is insensitive to caffeine.

这些对咖啡因不敏感的人非常罕见。

And those mutants are pretty rare.

于是他们招募了六十五名大学生。

So they took sixty five undergraduate students in college.

他们将这些学生随机分配到安慰剂组或咖啡因组，并告诉他们，他们要么服用的是咖啡因，要么是阿得拉。

They randomized them to either placebo or caffeine and they told them that they were either getting caffeine or Adderall.

而阿得拉在认知上带来的预期截然不同。

Now Adderall cognitively carries a very different expectation.

大学生们知道阿得拉是一种比咖啡因强得多的兴奋剂。

College students know Adderall to be a much stronger stimulant than caffeine.

他们知道它会让人产生一种兴奋感。

They know it to create a sort of high.

学生们是这样描述的。

This is the way the students described it.

他们认为这会提升自己的专注力和工作表现。

And they thought that it would increase their level of focus and their ability to perform work.

所以真正有趣的是，安慰剂组和咖啡因组之间确实存在差异。

So what's really interesting is there was definitely an effect of placebo versus caffeine.

但这并不令人惊讶，对吧？

That's not surprising however, right?

你服用安慰剂，可能会感到更警觉，也可能不会；但如果你服用200毫克咖啡因，很可能你会感到非常清醒。

You take a placebo, you may or may not feel more alert but you take two hundred milligrams of caffeine very likely you're to feel very alert.

但学生是否认为自己服用的是咖啡因还是阿得拉，也产生了影响。

But there was also an effect of whether or not the students thought they were getting caffeine or Adderall.

服用咖啡因的受试者报告称，他们比服用安慰剂的受试者感到更兴奋、更焦虑、更有动力。

The subjects receiving caffeine reported feeling more stimulated, anxious and motivated than the subjects that received the placebo, okay.

但那些预期自己服用的是阿得拉的人，则报告了更强的安非他明样效果。

But the ones that expected Adderall reported stronger amphetamine effects.

所以他们感觉更加兴奋。

So they felt much more high.

他们在工作记忆测试中的表现也更好。

They performed better on a working memory test.

总的来说，他们表现出所有使用阿得拉尔才会出现的认知增强效果，但他们实际上只摄入了咖啡因。

And in general, they had all the increased cognitive effects that would have been seen with Adderall but they were only ingesting caffeine.

这表明咖啡因这种药物与他们以为自己摄入的是阿得拉尔的预期之间存在交互作用。

And so this shows an interaction between the drug caffeine and the expectation that it was Adderall.

因此，仅仅因为学生们以为自己摄入的是阿得拉尔，他们的表现就得到了提升。

So it led to heightened performance simply because the students thought they were getting Adderall.

我不知道他们最后有没有告诉他们那其实不是阿得拉尔。

And I don't know whether or not they told them at the end that it wasn't Adderall.

我怀疑他们并没有这么做。

I doubt that they did this.

如果你想查证，这项研究发表在《实验临床心理药理学杂志》上。

If you want to look it up, the study was published in the journal of experimental clinical psychopharmacology.

这篇论文的作者是L-O-O-B-Y等人。

The paper is L-O-O-B-Y et al.

再次强调，这项研究发表于2021年3月18日，说明确实存在所谓的安慰剂效应，但这种情况与传统安慰剂效应并不相同。

And again, was just published 03/18/2021 speaks to the fact that yes, there are so called placebo effects but this is different than placebo.

这是一种关于特定兴奋剂应产生何种反应的信念效应。

This is a belief effect about what the specific reactions to a given stimulant ought to be.

我认为这非常重要，因为它表明自上而下的高级认知过程正在以积极影响表现的方式，影响多巴胺释放、肾上腺素释放或去甲肾上腺素释放等最基本的生理机制。

And I think this is very important because I think that it points to the fact that the top down, the kind of higher level cognitive processes are impacting even the most basic fundamental aspects of say dopamine release or adrenaline release or epinephrine release in ways that can positively impact performance.

在这种情况下，它显著提升了工作记忆和专注力。

In this case, it was a positive improvement in working memory and focus.

既然我们正在讨论咖啡因，我想指出一项非常有趣的研究。

As long as we're talking about caffeine, I'd like to point out a study that's really interesting.

这项研究发表在《神经科学杂志》上，这是神经科学学会的旗舰期刊。

This was published in Journal of Neuroscience which is the Society for Neuroscience's kind of flagship journal.

这是他们的期刊。

It's their journal.

这是一本不错的期刊。

It's a good journal.

他们发现，咖啡因可以使大脑中的多巴胺释放量增加约30%。

And what they showed was that caffeine can increase dopamine release in the brain by about 30%.

这并不令人惊讶。

That wasn't surprising.

我之前就说过这一点。

I even said that earlier.

但他们还表明，咖啡因对多巴胺神经元具有保护作用。

But what they also showed is that it has a protective effect on dopamine neurons.

因此，在某些情况下，咖啡因不仅可能增加多巴胺的释放，还可能对多巴胺神经元产生保护作用。

So caffeine in some cases may not just increase dopamine release but it might actually have a protective effect on dopamine neurons.

这与一些关于MDMA（摇头丸）等药物的主张明显不同，有人认为这些药物会对多巴胺和血清素神经元产生神经毒性。

Now that's distinctly different from some claims that drugs like MDMA, ecstasy have been, it's been argued can are neurotoxic for things like dopamine and serotonin neurons.

关于这一点的研究发表在《科学》杂志上，这是一本极其权威、优秀的期刊。

The study that was published about that in the journal Science which is an extremely prestigious excellent journal.

后来的研究表明，当时使用的并非MDMA（摇头丸），而是安非他命，而安非他命已被证实会破坏多巴胺能和血清素能神经元。

Later it was shown that it wasn't MDMA ecstasy that was given in that case, it was actually amphetamine which is known to destroy dopaminergic and serotonergic neurons.

这意味着什么？

So what does this mean?

这意味着，在一些研究中，低剂量的咖啡因可能长期对多巴胺神经元起到保护作用。

This means that low levels of caffeine may at least in a few studies be protective for dopamine neurons over time.

MDMA（摇头丸）目前正处于临床试验阶段，用于治疗创伤、创伤后应激障碍和各种抑郁症，但目前仍属非法；尽管尚未有已发表的研究表明它会破坏多巴胺神经元，但可能对血清素神经元有影响。

That MDMA ecstasy something that's in clinical trials right now for the treatment of trauma, PTSD of various kinds and depression, but still illegal at this point in time may, although it doesn't appear yet from any published studies destroy dopaminergic neurons perhaps serotonergic neurons.

因此，这里确实存在一个很大的疑问和未知，但安非他命，尤其是甲基苯丙胺，对多巴胺神经元具有极强的破坏性。

So there's a real asterisk and a question mark there, but amphetamine and in particular methamphetamine is very destructive for dopaminergic neurons.

所以，我想我们任何人都不需要额外的理由来避免使用甲基苯丙胺。

So I don't think any of us needed any additional reasons to avoid methamphetamine.

这种药物会引发多巴胺的剧烈飙升，随后又导致剧烈的回落，是一种极具破坏性的药物。

This drug that creates huge increases in dopamine and then huge crashes from that dopamine, very destructive drug.

但除此之外，它似乎还会破坏多巴胺神经元。

But in addition to that seems to destroy dopaminergic neurons.

我曾多次在这里谈到尼古丁和吸烟，因为显然吸烟有害健康，会导致肺癌等严重问题。

From time to time, I've talked about nicotine on here, smoking because obviously smoking is bad, lung cancer is bad for health, etcetera.

但尼古丁本身，如果是以补充剂形式使用的话。

But nicotine it's in supplemental form.

我曾提到，许多著名的神经科学家、诺贝尔奖得主经常使用尼古丁贴片。

I've mentioned that a very famous neuroscientists, Nobel prize winning scientists choose a lot of Nicorette.

我知道一些人嚼尼古丁口香糖，他们相信它对帕金森病和阿尔茨海默病具有神经保护作用。

I know other people who chew Nicorette, they believe in its neuroprotective effects for Parkinson's and Alzheimer's.

事实上，尼古丁可以刺激多巴胺的释放。

And indeed nicotine can stimulate dopamine release.

我们之前讨论过这一点。

We talked about that earlier.

它是否具有保护作用还不清楚。

Whether or not it has a protective effect isn't clear.

这种保护作用可能是通过去甲肾上腺素能系统和乙酰胆碱系统实现的。

The protective effects might be through the noradrenergic and acetylcholine systems.

这些发现仍不明确，但值得注意的是，尼古丁可以在一定程度上增加催乳素水平。

Those findings are still unclear, but it is interesting to note that nicotine can increase prolactin somewhat.

有几项研究提到过这一点。

There are a couple of studies.

我很乐意在字幕中链接相关研究，说明长期过量摄入尼古丁也会增加催乳素，而这恰恰是多巴胺的反面。

I'd be happy to link to them in the caption that shows that nicotine taken too much over too long periods of time can also increase prolactin which again is the opposite side of dopamine.

今天我们讨论了很多关于多巴胺系统的内容，以及那些会引发渴望或成瘾的模式。

So today we've talked a lot about the dopamine system and those kinds of schedules that will allow craving or addiction.

但什么样的多巴胺模式能让你在追求愉悦和消除痛苦方面达到最大化呢？

But what's the schedule of dopamine that's going to allow you to maximize on your pursuit of pleasure and your elimination of pain.

而这个问题的答案，可以从我们的好朋友——赌博中找到。

And we get the answer to that from our good friend gambling.

赌博之所以有效，之所以让人甘愿毁掉自己的人生，

The reason gambling works, the reason why people will throw their lives away.

人们一次又一次回到拉斯维加斯和大西洋城的原因，正是源于希望与期待。

The reason why people go back again and again and again to places like Las Vegas and Atlantic City is because of the hope and anticipation.

这些城市和场所都是建立在多巴胺之上的。

Those are cities and places built on dopamine.

它们正在利用你的多巴胺系统。

Are leveraging your dopamine system.

我意识到有一些经验丰富的赌徒。

And I realized that there are experienced gamblers.

有些人是享受赌博的。

There are people that enjoy gambling.

我干脆直接说，我喜欢坐在轮盘赌桌旁。

I'll actually just say, I like sitting at the roulette table.

我总会预设一个固定的金额。

I always take a designated amount of money.

不多。

It's not much.

我喜欢玩一点轮盘赌。

I enjoy playing a little bit of roulette.

我当然喜欢赢的时候。

I certainly enjoy when I win.

输的时候我当然不开心，但我玩主要是为了享受游戏的乐趣，而且我玩得非常少。

I certainly don't like it when I lose, but I do it surely for the pleasure of playing and I do it very seldom.

我没有赌博问题。

I don't have a gambling problem.

如果我有，我可能会告诉你，但我目前并没有赌博问题，而有些人却把整个生命都赌在了赌博上。

And if I did, I'd probably tell you, but I don't have a gambling problem yet people throw away their entire lives on gambling.

我的一位朋友是认证的成瘾治疗专家，他告诉我，赌博成瘾尤其阴险，因为下一次真的可能改变一切。

And as a friend of mine who's a certified addiction treatment specialist tells me that gambling addiction is a particularly sinister because the next time really could be the thing that changes everything.

与其他成瘾不同，下一次真的可能改变一切。

Unlike other addictions, the next time really could change everything.

这种想法深深植根于赌徒的脑海中。

And that's embedded in the mind of the gambling addict.

但很少有结果是有利于赌徒及其家庭福祉的。

And rarely does it work out in favor of the well-being of the gambling addict and their family.

然而，间歇性强化机制早在很久以前就被科学研究者发现了。

However, the intermittent reinforcement schedule was discovered long ago by scientific researchers.

这就是老虎机，它时不时会给你一次赢的机会，让你继续玩下去。

So this is the slot machine that every once in a while gives you a win to keep you playing.

这就是在掷骰子桌、轮盘赌桌或黑杰克桌上赢得胜利的概率——刚好足够频繁，让你愿意买票、出门、再次下楼回到房间继续玩，即使你发誓今晚已经玩够了。

This is the probability of winning on the craps table or the roulette table or at blackjack just often enough that you're willing to buy tickets, head out there, play again, go downstairs again from your room even though you swore you were done for the night.

间歇性强化是维持你持续做某件事的最强大的多巴胺奖励机制。

Intermittent reinforcement is the most powerful form of dopamine reward schedule to keep you doing something.

因此，我们可以将这种机制应用出去。

So we can export that.

我们可以用它来做有益的事。

We can use it for good.

如果你在生活中追求某种目标，无论是学业目标、财务目标还是人际关系目标，你可以做的一件事是：偶尔主观地取消奖励，这样你就能长期坚持在通往目标的路上，持续超越以往的表现，并享受达成目标里程碑时产生的多巴胺释放。

If there's something that you're pursuing in life, whether or not it's an academic goal or a financial goal or relationship goal, One of the things that you can do to ensure that you will remain on the path to that goal for a very long time and that you will continue to exceed your previous performance as well as continue to enjoy the dopamine release that occurs when you hit the milestones that you want to achieve is to occasionally remove reward subjectively.

假设你设定了一个目标，比如赚钱——我用财务来举例是因为它更容易量化，但这种原理同样适用于运动。

Let's say you set out a goal of making, I'm going to make this quantitative with respect to finances because it just is an easy description but this could also be in sport.

这同样适用于学业。

This could be in school.

这同样适用于音乐。

This could be in music.

这也可以适用于任何创造性活动。

It could be in anything creative endeavors.

但假设你设定了某个财务目标，或者你想在某个社交媒体平台上获得一定数量的关注者。

But let's say you set out a certain financial goal or let's say you want to get a certain number of followers on whatever social media platform.

当你达成每一个目标时，你现在应该知道，多巴胺的峰值不会再出现。

As you reach each one of those goals, you should know now that the amount of dopamine is not going to peak.

实际上，它会减弱，并让你更加渴望更多。

It's actually going to diminish and make you crave more.

避免这种低谷同时保持健康水平，以让你持续追求目标的关键，在于你朝着目标一步步前进时。

The key to avoiding that crash but to still keep it in healthy levels that will allow you to continue your pursuit is as you are staircasing toward your goal.

也许是金钱，也许是关注者，也许是成绩，也许是其他某种指标，比如奖牌或奖杯。

Maybe that's dollars, maybe that's followers, maybe that's grades, maybe that's some other metric it's medals or trophies.

你实际上希望对其中一些中间目标的奖励反应进行弱化。

You actually want to blunt the reward response for some of those intermediate goals.

现在，我不是说你不该庆祝你的胜利，而是告诉你不要庆祝所有的胜利。

Now, I'm not telling you shouldn't celebrate your wins but I'm telling you not to celebrate all of them.

我有一个好朋友，最近幸运地取得了巨大的财务成功。

Whereas a good friend of mine who recently fortunately for him had a great financial success.

他问我，还有另一位朋友——这位朋友对多巴胺奖励机制有非常深入的理解。

He asked me and somebody else, a good friend of mine who's very tuned into dopamine reward schedules understands how they work at a really deep level.

他说：我不知道接下来该做什么。

And he said, I don't know what to do next.

我们回答：哦，这很简单。

And we said, Oh, well that's simple.

你应该把大部分钱捐出去。

You should just give most of it away.

这并不是为了让我们自己也能分到一部分钱。

And this wasn't a ploy to receive any of the money ourselves.

这真的只是为了减弱那种奖励带来的影响。

This was really about reducing the impact of that reward.

当然，如果你已经足够富有，捐钱本身可能就会带来满足感。

Now, hopefully giving him money away if you already have enough of it would be something that was rewarding in and of itself.

但如果你是一名正在大学追求目标的学生，或者是一名追求目标的运动员，从理性角度来看，这实际上是合理的。

But if you're a student who's pursuing goals in university or you're an athlete who's pursuing goals, it actually makes sense from a rational perspective.

一旦你理解了这些机制，就能达到新的表现高峰，或者获得A+，或者对你来说是A-等成绩。

Once you understand these mechanisms to hit a new high point of performance or to get that A plus or for you if it's an A minus, etcetera.

然后告诉自己：好吧，这很不错。

And to tell yourself, okay, that was good.

但要主动削弱这种奖励感，不要过度庆祝。

But to actually actively blunt the reward to not go and celebrate too intensely.

因为这样做能让你的多巴胺系统保持平衡，确保你不仅能持续追求这一目标，还能持续追求所有其他目标。

Because in doing that, you keep your dopamine system in check and you ensure that you're going to stay on the path of continued pursuit not just for that thing but for all things.

多巴胺的大幅上升会导致大幅回落，并且提高下一次的奖励门槛。

Big increases in dopamine lead to big crashes in dopamine and big increases in dopamine up the ante.

它们会增加你愿意投入时间和精力去追求那些可能遥不可及的目标和奖励的程度。

They increase the extent to which you are willing to invest time and energy in order to achieve goals and rewards that may be out of your reach.

你永远无法确定自己是否能成功。

You never really know if you're going to succeed.

所以为了说得更清楚些，庆祝你的胜利，但不要庆祝每一次胜利。

So to make this crystal clear, celebrate your wins, but don't celebrate every win.

这是确保你继续走在进步之路上的一种方式。

That's one way that you can ensure that you're going to continue down the path of progress.

我认为学校里的大多数学习工具都是关于奖励的，希望这些奖励是针对真正表现的。

And I think most of the learning tools that are in schools are about reward hopefully for genuine performance.

它们旨在鼓励我们。

They are about encouraging us.

我们确实需要相信自己能够表现良好。

We do have to believe that we can perform well.

成长型思维的一个标志是内化了‘我们还没有做到’这个观念。

One of the hallmarks of growth mindset is the internalization that we're not getting it right yet.

‘yet’（还）这个词非常重要。

The word yet is very important.

同时也要意识到，我们会奖励自己的良好行为和良好表现，但不是每次都会奖励。

And also the sense that we reward our good behavior, our good performance, but not every time.

一种方法是把奖励和强化的控制权从你自己手中和脑海中移开。

One way to do this is to actually take the reward and reinforcement out of your own hands and your own mind.

你告诉别人，他们才有权决定你是否可以为自己的胜利感到高兴。

And you tell somebody that they are in control of whether or not you're allowed to feel good about your wins.

我知道这对大多数人来说非常不自然，但如果你是一个纯粹追求进步的人，你确实会记录下自己的每一个胜利，而且认为这会让你表现得更好——短期内或许如此，但长期来看却不行。

Now, is, I realize it's very unnatural for most people, but if you're somebody who's simply going to be in pursuit and you're going to really register your wins and you think that that's going to actually make you a better performer, it will in the short term, but not in the long term.

你可以借鉴拉斯维加斯、大西洋城以及其他赌博场所长期以来所运用的机制。

So you can lift the what Las Vegas and Atlantic City and other gambling mechanisms and places have known for a long time.

这些机制原本是从科学家那里借鉴来的。

They lifted it from the scientists.

现在你可以把它拿回来，开始利用它，只需让它变得间歇性即可。

You can now take it back and you can start to leverage that and you just make it intermittent.

你不要在可预测的时间表上奖励自己。

You reward yourself not on a predictable schedule.

不是每隔一次、每隔三次或每隔十次，而是有时连续三次，然后十天都不奖励。

So not every other time or every third time or every tenth time, but sometimes it's three in a row then not at all for ten days.

所以奖励很重要。

So reward is important.

自我奖励至关重要，但要确保你没有以如此可预测的节奏进行奖励，以免耗尽多巴胺回路，或削弱自己追求和达成目标的能力。

Self reward is critically important but make sure that you're not doing it on such a predictable schedule that you burn out these dopamine circuits or that you undercut your own ability to strive and achieve.

我确实有一个研究生时期的故事，那时我被迫进入了一种间歇性强化的模式，我相信这对我后来的科研生涯以及其他生活方面都大有裨益。

I actually have a story from graduate school in which I was forced into an intermittent reinforcement schedule that I do believe has served me very well in my scientific career and other aspects of life.

我的研究生导师是一位杰出的科学家。

My graduate advisor was an amazing scientist.

不幸的是，她已经去世了，但她是一位了不起的科学家，也是一个了不起的人，有着非常冷峻且略带残酷的幽默感。

Unfortunately, she passed away, but amazing scientists and amazing human being with a very dry and somewhat cruel sense of humor.

她的名字叫芭芭拉·查普曼。

Her name was Barbara Chapman.

我们曾在《科学》杂志上发表了一篇论文，而《科学》、《自然》和《细胞》被认为是三大最具竞争力的期刊。

And we published a paper in the journal Science and Science, Nature and Cell are considered the big three, the most competitive journals to publish in.

我有一篇作为第一作者的论文发表在《科学》上。

And I had a first author paper in Science.

这让我非常兴奋。

It was really exciting to me.

我当时是个研究生。

I was a graduate student.

我对这个发现感到非常激动。

I was very excited about the discovery.

我很高兴它发表在《科学》杂志上。

I was excited that it was in Science.

我简直太高兴了。

I was just thrilled.

我记得论文最终被接受时的情景，因为那经历了大量的修改和极其艰苦的工作。

And I remember when the paper finally got accepted because it involved a ton of revisions and a lot of very hard work.

她进来后说，你知道吗，论文被接受了。

And she came in and she said, you know, paper got accepted.

我超级兴奋，但她只是坐在那里点了点头。

I was super excited and she just kind of sat there and nodded.

我说，我们要庆祝一下吗？

And I said, are we going to celebrate?

我们要办个派对吗？

Are we going to have a party?

或者，我们打算做什么？

Or like, what are we going to do?

我永远忘不了她的回答。

And I'll never forget her answer.

她说，我觉得咱们这次就别庆祝了。

She said, I think we should skip this one.

我以为她在开玩笑。

And I thought she was joking.

我说，什么叫不庆祝这次？

And I said, what do mean skip this one?

我们要发表论文了。

We're going publish the paper.

她说，是的，我们会发表这篇论文。

She said, yeah, we're going to publish the paper.

但她还说，也许等你再有四篇、三篇，或者两篇的时候。

But she said, maybe when you get like four more, maybe three, maybe two.

我以为她在逗我，但她并没有逗我，她说得对。

And I thought she was messing with me and she wasn't messing with me and she was right.

我们从未举办过派对。

We never had a party.

我们从未为那篇论文庆祝过。

We never had a celebration for that paper.

我认为她其实想向我灌输两个观念。

I think she was really trying to instill two ideas in me.

一是，工作本身才是最应该带来满足感的。

One is that the work itself was what was supposed to be most rewarding.

实验的过程、撰写论文的体验，以及达成你倾注了巨大努力的目标的经历。

The practice of experimentation or writing the paper, the experience of achieving something that you worked very hard at.