每天早上对自己说的七件事（遵循这个简单的晨间重启法，在一天开始前让心灵平静下来）

这是iHeart的播客节目《保证真实》。

This is a iHeart podcast, Guaranteed Human.

没有修饰，没有滤镜，只有无所畏惧的故事。

No gloss, no filter, just stories spoken without fear.

一个不慷慨的人不可能成为艺术家。

A person who is not generous cannot be an artist.

只有当世界

The world will be at peace only when it

由诗人和哲学家统治时，才能实现和平。

is ruled by poets and philosophers.

请收听我的每周播客《普贾·巴特秀》，可在iHeartRadio应用、Apple播客或您收听播客的任何平台收听。

Listen to my weekly podcast, the Pooja Bhat show on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

为真诚而来。

Come for the honesty.

为热情而留。

Stay for the fire.

每天早上要告诉自己七件事。

Seven things to tell yourself every morning.

我们先来看看你醒来时真正发生的事情。

Let's start with what actually happens when you wake up.

在你的脚碰到地板之前，在你查看手机之前，在你刷牙之前，你的大脑就已经开始说话了。

Before your feet hit the floor, before you check your phone, before you brush your teeth, your mind starts talking.

它说：今天我得做什么？

It says, what do I have to do today?

我回了那条消息吗？

Did I reply to that?

我不该昨天说那句话。

I shouldn't have said that yesterday.

这肯定会很让人压力山大。

This is gonna be stressful.

我已经落后了。

I'm already behind.

在你的脚落地之前，你的大脑已经翻出了昨天未完成的争执、未支付的账单、老板说过的话、没减掉的体重、你害怕回复的信息，以及那始终萦绕在你胸口的低度焦虑。

Before your feet hit the floor, your brain had already pulled up yesterday's unfinished argument, the bill you haven't paid, the thing your boss said, the weight you haven't lost, the text you're dreading, that low grade anxiety that just lives in your chest now.

而这件事令人恐惧的地方在于。

And here's what's terrifying about this.

这些想法中，没有一个是你主动选择的。

You didn't choose a single one of those thoughts.

是它们选择了你。

They chose you.

你的大脑劫持了你一天中神经上最宝贵的时刻，用它们来排练你的恐惧。

Your mind hijacked the most neurologically valuable minutes of your day use them to rehearse your fears.

大多数人醒来后并不是在创造自己的日子。

Most people don't wake up and create their day.

他们是醒来后继承了自己的焦虑。

They wake up and inherit their anxiety.

问题不在于你的大脑在早晨说话。

And the problem isn't that your mind speaks in the morning.

问题在于你任由它 unchecked 地表达。

The problem is that you let it speak unchecked.

你在一天开始的最初几分钟里对大脑说的话，决定了接下来十六个小时的情绪走向。

What you tell your mind in the first minutes of your day sets the emotional direction of the next sixteen hours.

这并不是灵性上的夸张。

And that is not spiritual exaggeration.

这是神经科学的事实。

That's neurological fact.

大多数人认为早晨只是这一天的开始。

Most people think the morning is just the start of the day.

其实不是。

It's not.

早晨是你操作系统的启动时刻。

The morning is the start of your operating system.

在那最初几分钟里运行的内容，不仅仅影响你的情绪。

What runs in those first minutes doesn't just affect your mood.

它从结构上塑造了你的大脑在未来十六小时内处理每一个事件、对话和决策的方式。

It architecturally shapes how your brain will process every single event, conversation, and decision for the next sixteen hours.

最糟糕的是什么？

And the worst part?

你每天都把这一过程的控制权交了出去。

You've been handing over the keys to this process every single day.

交给了焦虑、恐惧，以及你从未要求过的心理杂念。

To anxiety, to dread, to mental clutter you never asked for.

今天，这一切到此为止。

Today that stops.

在这段视频结束时，我会告诉你每天早上要对你的大脑说的七件事。

By the end of this video, I'm going to give you seven things to tell your mind every morning.

我希望你等到最后一件事，因为每一件事都具有推动作用，并能增强前面的内容。

And I want you to wait till the last one because each one is propulsive and helps the one before.

在我们继续之前，我需要明确一点。

Now I need to be clear about something before we go any further.

这不是积极思考。

This is not positive thinking.

这不是站在镜子前反复说‘我富有且丰盛’，指望宇宙会因此赐予你一切。

This is not stand in front of a mirror and say I am rich and abundant until the universe delivers.

这些也不是肯定语。

These are not affirmations.

它们不是‘我是一个充满力量的光明显化者’。

They're not I am a powerful manifesting being of light.

我所说的是具体而明确的认知指令，每一项都得到了同行评审的神经科学研究和古代智慧的支持——这些智慧在我们拥有脑扫描仪之前数千年就已经理解了心智的结构。

I'm talking about specific cognitive instructions, each one backed by peer reviewed neuroscience and ancient wisdom that understood the architecture of the mind thousands of years before we had brain scanners.

肯定语的方法可能会失效，因为你的大脑内置了一个‘荒谬检测器’——前扣带皮层。

The affirmation approach can fail because your brain has a built in nonsense detector, the anterior cingulate cortex.

当你说出自己并不真正相信的话时，它会标记出这种矛盾，从而制造更多的内在抗拒，而不是减少。

And when you say something you don't actually believe, it flags the contradiction and creates more internal resistance, not less.

滑铁卢大学的研究发现，那些自尊心较低的人在重复积极肯定语后，反而感觉更糟，而不是更好。

Studies from the University of Waterloo found that people with low self esteem who repeated positive affirmations actually felt worse afterwards, not better.

所以，我不是要你欺骗自己。

So I'm not asking you to lie to yourself.

我要你意识到的是，你每天早上都在不停地对自己说话。

What I'm asking you to recognize is that you are already talking to yourself every single morning.

一刻不停。

Nonstop.

问题从来不是：我该不该跟自己的内心对话？

The question was never, should I talk to my own mind?

你没有选择的余地。

You don't have a choice.

心理学家估计，我们每天有超过6000个想法，其中绝大多数都是重复的、自动的、未经审查的。

Psychologists estimate that we have over 6,000 thoughts per day, and the vast majority of them are repetitive, automatic, and unchecked.

多年来，你每天早上都在运行一段脚本。

You've been running a script every morning for years.

你只是从未把它写下来。

You just never wrote it.

是别人替你写的。

Someone else did.

你的恐惧、你的过去、你的父母、你的失败、你的社交媒体动态。

Your fears, your past, your parents, your failures, your social media feed.

我只想说，如果这种对话已经在进行，如果内心独白已经在运行，那么你最好亲自来选择用词。

All I'm saying is, if the conversation is already happening, if the monologue is already running, then you should probably be the one choosing the words.

这可不是玄乎的东西。

This isn't woo woo.

这是常识与神经科学的结合。

This is common sense combined with neuroscience.

你并不是在添加什么新东西。

You're not adding something new.

你是在替换原本就存在的东西，并用精准代替偶然。

You're replacing something that was already there and doing it with precision instead of accident.

但首先，你需要明白为什么早晨如此重要。

But first, you need to understand why the morning matters this much.

因为一旦你理解了背后的科学和古老体系，你就再也不会浪费任何一个早晨了。

Because once you understand the science and the ancient framework behind it, you'll never waste another morning again.

在吠陀传统——地球上最古老的持续知识体系之一——中，有一个概念叫做布拉玛穆尔塔。

In the Vedic tradition, one of the oldest continuous knowledge systems on the planet, there is a concept called Brahma Murtha.

它大致可以翻译为‘造物主的时刻’。

It translates roughly to the Creator's Hour.

它指的是日出前约九十分钟的时段，但更广泛的原则延伸至醒来后的最初几小时。

It refers to the period approximately ninety minutes before sunrise, but the broader principle extends to the first hours of waking.

包括阿斯汤加节奏和查拉卡本集在内的古代典籍，这些是源自五千多年前的阿育吠陀医学的基础文献，都将这一时段指定为塑造心智最重要的窗口。

The ancient texts, including the Ashtanga Rhythm and the Charaka Samita, foundational texts of Ayurvedic medicine dating back over five thousand years, prescribed this period as the single most important window for shaping the mind.

并非因为神秘主义，而是基于观察。

Not because of mysticism, because of observation.

这些传统通过数千年的自律内省，注意到了某种现象。

These traditions notice something through thousands of years of disciplined introspection.

早晨的头脑处于一种他们称为‘萨埵’的状态，即清晰、开放与宁静的品质。

The mind in the early morning is in a state they call sattva, a quality of clarity, receptivity, and stillness.

这就像平静的水面一样。

It's the mental equivalent of calm water.

任何投入平静水面的东西都会产生清晰而有力的涟漪。

Whatever you drop into calm water creates a clear, powerful ripple.

任何投入湍急水中的东西都会消失不见。

Whatever you drop into the turbulent water disappears.

帕坦伽利的《瑜伽经》将未经训练的晨间心智描述为几乎没有任何心理波动。

The yoga sutras of Patanjali describe the untrained morning mind as having minimal mental fluctuations.

此时的心智尚未受到外界刺激、社交信息和反应模式的冲击。

The mind hasn't yet been bombarded by stimuli, social input, and reactive patterns.

这就是为什么地球上每一个严肃的冥想传统——佛教、斯多葛、吠陀、基督教修道、苏菲——都将最深层的修行安排在黎明时分。

This is why every serious contemplative tradition on earth, Buddhist, stoic, Vedic, Christian monastic, Sufi, place their deepest practices at dawn.

这不是巧合，而是有意为之。

Not by coincidence, by design.

他们明白，晨间的心智不仅更清新。

They understood that the morning mind is not just fresher.

它的结构是不同的。

It is structurally different.

而现代神经科学现在证实了确切的原因。

And now modern neuroscience confirms exactly why.

当你醒来时，你的大脑会经历特定的脑电波状态。

When you wake up, your brain transitions through specific brainwave states.

在醒来后的前二十到三十分钟内，你的大脑主要处于从theta波到alpha波的过渡状态。

During the first twenty to thirty minutes after waking, your brain is predominantly in a theta to alpha wave transition.

介于四到八赫兹的theta波，与催眠疗法中使用的脑电波状态相同。

Theta waves between four and eight hertz are the same brainwave state used in hypnotherapy.

介于八到十二赫兹的alpha波，与放松但警觉的意识状态相关。

Alpha waves between eight and twelve hertz are associated with relaxed but alert awareness.

这就是为什么这很重要。

Here's why this matters.

在这种theta-alpha状态下，你大脑的前额叶皮层——负责理性决策的中心——尚未完全激活。

In this theta alpha state, your brain's prefrontal cortex, the rational executive function center, is not yet fully online.

但你的边缘系统，即情绪大脑，尤其是杏仁核，已经处于活跃状态。

But your limbic system, the emotional brain, particularly the amygdala, is already active.

这创造了一个窗口期，在此期间情绪和潜意识处理被增强，而你的批判性思维尚未完全启动。

This creates a window where emotional and subconscious processing is heightened while your critical filter is still waking up.

布鲁斯·利普顿博士在斯坦福大学对细胞生物学的研究，以及南加州大学神经影像实验室的工作表明，这种过渡性的脑波状态是潜意识最易被编程的时刻。

Doctor Bruce Lipton's research at Stanford on cellular biology along with work from the laboratory of neuroimaging at USC shows that this transitional brainwave state is when the subconscious mind is most programmable.

这正是催眠疗法起作用的原因：批判性思维减弱，同时暗示性增强。

It's the same reason hypnotherapy works, reduce critical faculty combined with heightened suggestibility.

但这不仅仅关乎脑波。

But it goes deeper than brain waves.

在醒来后的第一个小时内，你的身体会产生一种自然的皮质醇激增，称为皮质醇觉醒反应（CAR）。

In the first hour of waking, your body produces a natural cortisol spike called the cortisol awakening response or CAR.

威斯敏斯特大学和德累斯顿工业大学的研究人员对此进行了广泛研究。

Researchers at the University of Westminster and the Technical University of Dresden have extensively studied this.

CAR并不是压力。

The CAR is not stress.

这是你的身体为一天所做的神经化学准备。

It's your body's neurochemical preparation for the day.

它增强记忆巩固，提升注意力，并为海马体的学习功能做好准备。

It enhances memory consolidation, sharpens attention, and primes your hippocampus for learning.

但这里有一个关键发现。

But here's the critical finding.

你最初的思绪会与这种皮质醇激增产生互动。

The content of your first thoughts interacts with this cortisol spike.

如果这些最初的思绪是焦虑的、反复思虑的或基于恐惧的，那么CAR就会成为你威胁检测系统的燃料。

If those first thoughts are anxious, ruminative, or fear based, the CAR becomes fuel for your threat detection system.

杏仁核利用这种皮质醇来强化过度警觉。

The amygdala uses that cortisol to reinforce hypervigilance.

但如果这些最初的思绪是有意的、有条理的和专注的，CAR就会成为专注力、韧性与认知灵活性的燃料。

But if those first thoughts are intentional, structured, and directed, the CAR becomes fuel for focus, resilience, and cognitive flexibility.

所以古人是对的。

So the ancients were right.

早晨的心态是不同的。

The morning mind is different.

它比你一天中的任何其他时段都更具开放性、可塑性，也更关键。

It's more receptive, more programmable, and more consequential than any other period of your day.

而我们现在正用社交媒体、新闻提醒和无意识的焦虑充斥它。

And right now, of us are flooding it with social media, news alerts, and unconscious dread.

让我们来改变这一点。

Let's fix that.

要告诉你的大脑的七件事。

The seven things to tell your mind.

早晨第一件要告诉大脑的事是：我在我的问题之前就醒来了。

The first thing to tell your mind in the morning is I am awake before my problems.

它们没有资格先开口。

They do not get to speak first.

这就是为什么这有效。

Here's why this works.

认知心理学中有一个被广泛记录的现象，称为蔡格尼克效应。

Cognitive psychology has a well documented phenomenon called the Zeigarnik effect.

大脑会优先回忆未完成的任务和未解决的问题。

The brain preferentially recalls unfinished tasks and unresolved problems.

你的大脑提起昨天的担忧，并不是因为你是个消极的人。

Your mind doesn't bring up yesterday's worries because you're a negative person.

而是因为从神经学角度看，未闭合的循环会制造紧张感，而大脑有动力去解决这种紧张。

It does because neurologically, open loops create tension that the brain is driven to resolve.

当你醒来时，你的默认模式网络——大脑中在走神和自我参照思维时最活跃的系统——会立即开始循环这些未闭合的循环。

When you wake up, your default mode network, the brain system most active during mind wandering and self referential thought, immediately starts cycling through these open loops.

华盛顿大学的研究表明，正是默认模式网络制造了那些不请自来的早晨思绪。

Research from Washington University shows that the default mode network is what creates that stream of uninvited morning thoughts.

通过有意识地声明你先开口，而不是你的问题，你正在执行神经科学家所称的模式中断。

By making a conscious declaration that you speak first, not your problems, you are performing what neuroscientists call a pattern interrupt.

你是在一个原本由下而上的边缘系统驱动的过程中，插入了一个自上而下的前额叶干预。

You're inserting a top down prefrontal intervention into what is otherwise a bottom up limbic driven process.

斯多葛哲学家马可·奥勒留每天早晨都会明确地进行预先规划一天的练习。

The stoic philosopher Marcus Aurelius began every morning with the explicit practice of pre framing his day.

在《沉思录》中，他写道，每天早晨他都会告诉自己，今天会遇到困难的人和棘手的情况，不是为了害怕它们，而是为了消除它们带来的意外感。

In Meditations, he writes that he told himself each morning he would encounter difficult people and difficult circumstances, not to dread them, but to strip them of the power of surprise.

他选择在一天本身定义这些条件之前，先为自己设定互动的框架。

He chose to define the terms of engagement before the day could define them for him.

你看，如今我们被教导要说类似‘今天会是美好的一天’这样的话。

See, today, we're told say things like, today's gonna be a great day.

但一旦你发现当天出现任何不那么美好的迹象——阴云、没对你微笑的人、情绪不佳的同事——你就会想：今天不会是美好的一天了。

And the moment you see evidence in your day that doesn't feel great, the gray clouds, the person who didn't smile at you, your colleagues who's in a bad mood, you think to yourself, it's not gonna be a great day.

马可·奥勒留的想法恰恰相反。

Marcus Aurelius thought about it the opposite way.

他知道一定会遇到困难的互动。

He knew there were gonna be difficult encounters.

这样做消除了意外感，实际上让他做好了应对的准备。

What that did is it took away the element of surprise and actually prepared him to be ready for it.

这是如何实施的方法。

Here's how to implement this.

在拿起手机或查看任何信息之前，把手放在胸口，大声或在心里说：我比我的问题更早醒来。

Before you pick up your phone, before you check anything, place your hand on your chest and say out loud or internally, I am awake before my problems.

今天，我先开口。

I speak first today.

这应该在你的脚接触到地面之前完成。

This should happen before your feet touch the floor.

这只需要三秒钟。

It takes three seconds.

这三秒钟将皮质醇觉醒反应的轨迹从焦虑转向了掌控感。

Those three seconds redirect the trajectory of the cortisol awakening response from anxiety into agency.

古代智慧教导我们要掌控反应，而非被反应所控制。

Ancient wisdom teaches self mastery overreaction.

在《薄伽梵歌》中，平静不是无情感，而是稳定，这才是力量。

In the Bhagavad Gita, equanimity, not emotionlessness, but steadiness is power.

今天，我们认为，如果我保持疏离和脱节，回避某种情绪，我就显得强大。

Today, we think if I'm detached and disconnected, if I avoid an emotion, then I'm powerful.

古老的智慧传统认为，关键不在于无情绪。

The ancient wisdom tradition suggests it's not about being emotionless.

而在于保持稳定。

It's about steadiness.

神经科学也认同这一点。

And neuroscience agrees.

当你在反应前暂停时，你会激活前额叶皮层，它能调节冲动和情绪反应。

When you pause before reacting, you activate the prefrontal cortex, which regulates impulse and emotional response.

如果没有意图，你的杏仁核就会主导你的一天。

Without intention, your amygdala drives the day.

这里有一个实用的步骤。

Here's a practical step.

别一醒来就拿手机，因为那不是在查看信息。

Stop starting your day with your phone because that's not checking messages.

那是让别人的优先事项成为你的第一个念头。

That's letting someone else's priorities become your first thought.

那是让算法在你还没决定自己感受之前，就替你决定你该有什么感觉。

That's letting an algorithm decide what you feel before you've even decided how you feel.

别一醒来就拿手机，因为你醒来时并没有焦虑。

Stop starting your day with your phone because you didn't wake up anxious.

你醒来时是平静的，然后你打开屏幕，借来了别人的混乱，还称之为获取信息。

You woke up neutral, and then you opened a screen and borrowed everyone else's chaos and called it being informed.

你不是获得了信息，你是被劫持了。

You weren't informed, you were hijacked.

改变你人生的那通电话。

The call that changed your life.

我想让你回想一下我们很多人都清晰记得的那一刻。

I want you to think about a moment that many of us remember very clearly.

想象电话响起，当你伸手去接时，心跳加快了一点。

Imagine the phone ringing and feeling your heart beat a little faster as you reach to answer.

当你拿起电话时，有人说了一句话，彻底改变了这一切。

When you pick up the phone, someone says something that changes everything.

也许是那通电话告诉你，你被一直梦想多年的学校录取了。

Maybe it was the call telling you that you got accepted into the school you'd been dreaming about for years.

也许是那通电话中，有人意外地为你提供了一份工作，为你的人生开启了全新的篇章。

Maybe it was the call where someone unexpectedly offered you a job that opened the door to a completely new chapter of your life.

又或者，是那通电话，有人第一次打来跟你打招呼。

Or maybe it was the call where someone called to say hi for the first time.

突然间，世界变得稍微更令人兴奋了。

And suddenly the world felt a little more exciting.

当我们回首人生时，会发现许多改变我们方向的时刻，竟都始于如此简单的事情。

When we look back on our lives, it is fascinating how many of the moments that change our direction begin with something incredibly simple.

它们都始于一通电话。

They begin with a phone call.

今年恰好是人类首次拨出电话的150周年，想想真是令人惊叹。

This year actually marks one hundred and fifty years since the very first phone call was made, which is remarkable to think about.

一个多世纪以来，人们一直拿起电话分享消息、与所爱之人重新取得联系，或告诉对方一些真正重要的事情。

For more than a century and a half, people have been picking up the phone to share news, reconnect with someone they love, or tell someone something that truly matters.

尽管自那通电话以来，技术已经发生了巨大变化，但接听电话的人类体验却几乎没有改变。

While the technology has evolved dramatically since that first call, the human experience of receiving a call has not really changed at all.

当电话响起时，我们依然感到期待；在对方分享重要消息前，我们依然会经历那一瞬的沉默；我们依然能立刻意识到，生活中某些事情即将改变。

We still feel that sense of anticipation when the phone rings, we still feel that brief moment of silence before someone shares important news, and we still recognize that instant when we realize something in our lives is about to change.

这些情感是永恒的。

Those emotions are timeless.

仔细想想，我们生命中许多最有意义的电话都是意外到来的。

When you think about it, many of the most meaningful calls in our lives arrive unexpectedly.

可能是那通重新连接了你多年未联系的朋友的电话。

It might be the call that reconnects you with a friend you have not spoken to in years.

可能是有人告诉你他们为你感到骄傲的电话。

It might be the call where someone tells you they are proud of you.

也可能是有人只是说，他们需要听到你的声音。

Or it might be the call where someone simply says they needed to hear your voice.

所以今天，我想邀请你花一点时间思考一下。

So today, I want to invite you to reflect on something for a moment.

改变你人生的那通电话是什么？

What was the phone call that changed your life?

也许是你意识到新一章即将开始的那一刻。

Maybe it was the moment you realized a new chapter was beginning.

也许是你在最需要支持时感受到被支持的那一刻。

Maybe it was the moment you felt supported when you needed it most.

无论是什么，那个时刻很可能在电话结束后很久仍萦绕在你心头。

Whatever it was, that moment likely stayed with you long after the call ended.

现在，我想再问你一个问题。

Now I want to ask you one more question.

你生命中谁可能正在等你打一通电话？

Who in your life might be waiting for a call from you?

因为有时候，改变别人人生的那通电话，并不是我们接到的那通。

Because sometimes the call that changes someone's life is not the one we receive.

有时候，改变他人生活的正是我们主动打出去的那通电话。

Sometimes it is the one we decide to make.

本片段由AT&T赞助播出。

This moment was sponsored by AT and T.

连接改变一切。

Connection changes everything.

每天早上醒来时，你要对自己说的第二句话是：我不是昨天的我。

The second thing to say to yourself when you wake up in the morning is I am not yesterday.

我的大脑在物理上已经和24小时前不同了。

My brain is physically different than it was twenty four hours ago.

这就是它起作用的原因。

Here's why this works.

这并不是一场励志演讲。

This is not a pep talk.

这是神经生物学。

This is neurobiology.

伦敦大学学院的伊莲娜·马奎尔博士的开创性研究，加上神经可塑性领域数十年的后续研究，证实了你的大脑每天都会发生物理结构上的变化。

Doctor Eleanor Maguire's landmark research at University College London, along with decades of subsequent work in the field of neuroplasticity, confirms that your brain physically restructures itself every single day.

昨天活跃的突触连接在睡眠中会被强化或修剪。

Synaptic connections that were active yesterday are either strengthened or pruned during sleep.

新的蛋白质被合成。

New proteins are synthesized.

新的神经通路已经形成。

New neural pathways are available.

你实际上——不是比喻意义上——你实际上今天所使用的硬件，已经和昨天不同了。

You are literally, not figuratively, you are literally operating on a different piece of hardware than you were yesterday.

昨天失败了、焦虑了、无法集中注意力的那个人，拥有的是另一副大脑。

The person who failed yesterday, who was anxious yesterday, who couldn't focus yesterday, had a different brain.

这是可以测量的。

This is measurable.

问题是，你的叙事身份——你对自己是谁的叙述——更新的速度赶不上你的神经生物学变化。

The problem is that your narrative identity, your story about who you are, doesn't update at the same speed as your neurobiology.

你正在新硬件上运行旧软件，而这段旧软件告诉你：我总是对这件事感到吃力。

You're running old software on new hardware, And that old software says, I'm the person who always struggles with this.

我是那个总是失败的人。

I'm the person who always fails.

我是那个懒惰的人。

I'm the person who's lazy.

告诉你的大脑：我不是昨天的我，这是一种认知重评技巧。

Telling your mind, I am not yesterday, is a cognitive reappraisal technique.

斯坦福大学的詹姆斯·格罗斯博士关于情绪调节的研究表明，在情绪反应固化之前重新解读情境，是情绪调节最有效的策略。

Doctor James Gross's research at Stanford on emotion regulation shows that reappraisal, reframing a situation before the emotional response locks in, is the single most effective strategy for emotional regulation.

它比压抑、分心或回避要有效得多。

It is significantly more effective than suppression, distraction, or avoidance.

佛教的核心教义‘无常’不是一种哲学。

Buddhism's core teaching of anika is not philosophy.

它是一种感知训练。

It's perceptual training.

佛陀教导修行者每天早晨观察，昨日所依附的自我已经消散。

The Buddha instructed practitioners to observe every morning that the self they inhabited yesterday has dissolved.

执着于昨日的身份被认为是痛苦的主要根源之一。

Clinging to yesterday's identity was considered one of the primary causes of suffering.

这不是因为这是一个美好的想法，而是因为它是可观察到的事实。

Not because it's a nice idea, but because it is observably true.

你是一个过程，而不是一个固定不变的自我。

You are a process, not a fixed identity.

以下是具体如何实践。

Here's how to implement this.

在醒来后的前五分钟，做三次缓慢的呼吸。

During your first five minutes awake, take three slow breaths.

每次呼气时，有意识地放下昨日的一件事。

On each exhale, consciously let go of one thing from yesterday.

一次失败、一次担忧、一次冲突。

A failure, a worry, a conflict.

你并不是在压抑它。

You're not suppressing it.

你是在承认，那个经历它的人已经发生了生理上的变化。

You're acknowledging that the version of you that experienced it has physically changed.

就说，那是另一个大脑。

Say, that was a different brain.

这个大脑有了新的选择。

This one has new options.

坚持这样做两周，你会注意到早晨反复思虑的现象明显减少。

Do this consistently for two weeks, and you will notice a measurable drop in morning rumination.

每天早上醒来时，你接下来要对自己说的一句话是：今天，我掌控我的注意力。

The next thing to say to yourself when you wake up every morning is today, I direct my attention.

我的注意力不会被劫持。

My attention is not available for hijacking.

这就是为什么它有效。

Here's why this works.

注意力不是一个抽象的概念。

Attention is not an abstract concept.

它是一种有限的神经化学资源，主要由两种神经递质调控。

It is a finite neurochemical resource governed primarily by two neurotransmitters.

迈克尔·波斯纳博士的注意力网络研究揭示了大脑中存在三个不同的注意力系统。

Doctor Michael Posner's attention network research identifies three distinct attention systems in the brain.

警觉网络、定向网络和执行控制网络。

The alerting network, the orienting network, and the executive control network.

每当你查看一条通知、滚动一条信息流，或陷入不必要的担忧时，你都在消耗这份有限的神经化学预算。

Every time you check a notification, scroll a feed, or entertain an uninvited worry, you are spending from this finite neurochemical budget.

博士。

Doctor.

加州大学尔湾分校的格洛丽亚·马克博士的研究发现，在一次分心之后，平均需要23分15秒才能重新回到原任务上。

Gloria Marck's research at UC Irvine found that after a single distraction, it takes an average of twenty three minutes and fifteen seconds to return to the original task.

这不是因为你意志薄弱，而是因为重新集中注意力需要完整的神经化学恢复。

Not because you're weak, but because attention reengagement requires a full neurochemical reload.

更糟糕的是。

Here's what's worse.

你的手机并不是为了给你提供信息而设计的。

Your phone is not designed to inform you.

它是由工程师团队使用可变比率强化机制设计的，这种操作性条件反射模式正是使老虎机成为有史以来最具成瘾性的机器的原因。

It's designed by teams of engineers using variable ratio reinforcement schedules, the same operant condition pattern that makes slot machines the most addictive machines ever created.

当你在清晨第一小时内拿起手机时，就像走进一家拉斯维加斯赌场，坐在老虎机前开始玩游戏。

When you pick up your phone in the first hour, it's like walking into a Vegas casino, sitting at a slot machine, and playing the game.

你把自己最宝贵、最脆弱的注意力，交给了一个专门设计用来榨取它的系统。

You're placing your attention at its most valuable and vulnerable state into a system specifically engineered to extract it.

在《薄伽梵歌》中，克里希那对阿周那说，有纪律的心灵是人最大的盟友，而无纪律的心灵则是人最大的敌人。

In the Bhagavad Gita, Krishna tells Arjun that the disciplined mind is a person's greatest ally, and the undisciplined mind is their greatest enemy.

梵语中的‘Dharana’（专注）概念，被描述为一种可训练的能力，而非天赋。

The Sanskrit concept of Dharana, concentration, is described not as a talent, but as trainable capacity.

《瑜伽经》明确指出，练习的全部目的就是有意识地引导心理波动。

The Yoga Sutras explicitly state that the entire purpose of practice is the intentional direction of mental fluctuations.

他们明白，一个没有方向的头脑并不是自由的头脑。

They understood that an undirected mind is not a free mind.

而是一个被俘获的头脑。

It is a captured mind.

以下是实施方法。

Here's how to implement this.

醒来后的前三十到六十分钟内不要碰手机。

Do not touch your phone for the first thirty to sixty minutes after waking.

买一个4美元的闹钟，这样手机就不在房间里了。

Buy a $4 alarm clock so your phone is not in the room.

在这个受保护的时间段内，尽量用笔和纸写下今天你将集中精力做的三件事。

During this protected window, decide with pen and paper if possible the three things that will receive your best attention today.

把它们写下来。

Write them down.

不是十件事，只是三件。

Not 10 things, just three.

这种单一的优先级设定行为会激活你的前额叶皮层，让你在边缘系统接管之前就掌握主导权。

This single act of prioritization activates your prefrontal cortex and puts it in the driver's seat before the limbic system can take over.

多米尼加大学的盖尔·马修斯博士的研究发现，写下目标的人实现目标的可能性高出42%。

Research from doctor Gail Matthews at Dominican University found that people who write down their goals are 42% more likely to achieve them.

你不是缺乏动力。

You don't have a motivation problem.

你的问题是，你先拿起了手机，而不是先拿起了你的生活。

You have a you picked up your phone before you picked up your life problem.

你不是缺乏动力。

You don't have a motivation problem.

你的问题是，你把最好的精力给了你的屏幕。

You have a you gave your best energy to your screen problem.

你的问题是，你先回应了别人的日程，而不是自己的。

You answered everyone else's agenda before your own problem.

你不是缺乏动力。

You don't have a motivation problem.

你有一个从未保护好唯一被所有人偷走的东西的问题。

You have a you never protected the only thing everyone is stealing from you problem.

记住这一点。

Remember that.

每天早上你要对自己说的第四件事是：我不会去解决那些尚未发生或根本不存在的问题。

The fourth thing to say to yourself every morning is I will not solve problems that have not happened yet or don't exist yet.

这就是为什么这个方法有效。

This is why this works.

它针对的是人类最具有破坏性的心理习惯——预期性反刍。

This targets the single most destructive mental habit human beings engage in, anticipatory rumination.

哈佛大学心理学家马修·基林斯沃思博士的一项里程碑式研究。

A landmark study from Harvard psychologist Doctor.

和丹尼尔·吉尔伯特博士发表在《科学》杂志上的研究，

Matthew Killingsworth and Doctor.

实时追踪了数千人，发现人类的思维有47%的时间在游离。

Daniel Gilbert published in Science tracked thousands of people in real time and found that the human mind wanders 47 of the time.

更重要的是，这种心神游移无论在何种活动中都会预测出不幸福感。

And critically, that mind wandering predicted unhappiness regardless of the activity.

但情况更具体了。

But it gets more specific.

大脑无法区分生动想象的场景和真实发生的场景。

The brain does not distinguish between a vividly imagined scenario and one that is actually occurring.

科罗拉多大学博尔德分校的神经影像学研究显示，当你在心理上排练一场艰难的对话时，你的杏仁核会活跃，皮质醇水平上升，身体进入轻度应激反应。

Neuroimaging studies from the University of Colorado Boulder show that when you mentally rehearse a difficult conversation, your amygdala fires, your cortisol rises, and your body enters a low grade stress response.

你正在生理上体验一件并未发生的事情。

You are physiologically experiencing an event that is not happening.

现在我要在这里做一个说明。

Now I wanna make a caveat here.

如果你是有意识地进行排练，这是好事。

This is good if you're rehearsing it on purpose.

如果你正在为工作中的一场艰难对话做准备，或为与伴侣的一场艰难对话做准备，但不是针对那些尚未发生、不存在、或你自行创造、虚构、想象出来的问题。

If you're preparing for a difficult conversation at work, if you're preparing for a difficult conversation with your partner, but not one that hasn't happened yet, not one that doesn't exist, not a problem that you've created, invented, imagined.

对吧？

Right?

这非常不同。

It's very different.

为一场即将在舞台上实际上演的戏剧进行排练，与虚构出尚未发生或可能永远不会发生的戏剧，是完全不同的。

Rehearsing for a play and a drama that you're gonna perform on stage, which is actually happening, is different from inventing drama that hasn't happened or might not happen.

你正在为一个可能永远不会到来的问题付出生理代价。

You are paying the biological tax on a problem that may never arrive.

塞内加两千年前写道：我们想象中的痛苦远多于现实中的痛苦。

Seneca wrote two thousand years ago: We suffer more in imagination than in reality.

对他来说，这并非一句空话。

This was not a platitude for him.

这是一种诊断性的观察。

It was a diagnostic observation.

在禅宗佛教中，这被概括为一句教导：坐时，就安心坐着。

In Zen Buddhism, this is captured in the instruction: when sitting, sit.

走路时，就专心走路。

When walking, walk.

最重要的是，不要摇摆不定。

Above all, don't wobble.

当头脑在当下生活时却排练着明天，这就是在摇摆，而一个摇摆的头脑是疲惫的头脑。

The mind that is rehearsing tomorrow while living today is wobbling, and a wobbling mind is an exhausted mind.

以下是实施方法。

Here's how to implement this.

当你发现自己正在排练未来的对话或陷入‘如果怎样’的幻想时，使用一种称为‘时间标记’的技术。

When you catch yourself rehearsing a future conversation or spiraling into a what if scenario, use a technique called temporal labeling.

对自己说：这是关于未来的念头。

Say to yourself, that is a future thought.

我此刻在当下。

I am in the present.

你并不是在压抑这个念头。

You're not suppressing the thought.

你准确地标记它，让你的大脑可以降低它的优先级。

You're tagging it accurately so your brain can deprioritize it.

每天早上都练习这个，几周内它就会扩展到你一整天的生活中。

Practice this every morning, and it will begin to generalize across your entire day within weeks.

你并不是对生活感到压力。

You're not stressed about your life.

你感到压力的是一个尚未发生的、虚构的生活版本。

You're stressed about a version of your life that hasn't even happened yet.

你并不是对生活感到压力。

You're not stressed about your life.

你感到压力的是你还没发生的争执、还没收到的拒绝，以及只存在于你脑海中的最坏情况。

You're stressed about the argument you haven't had, the rejection you haven't gotten, The worst case that only exists in your head.

你的身体无法分辨这两者的区别。

Your body can't tell the difference.

你的神经系统正在为一个根本不存在的事情付出全部代价。

Your nervous system is paying full price for something that isn't real.

你并不是为你的生活而感到压力。

You're not stressed about your life.

你被自己的想象力所困扰。

You're stressed by your imagination.

每天早上你要对自己说的第五件事是：我的身体不是我头脑的交通工具。

The fifth thing to say to yourself every morning is my body is not a vehicle for my head.

今天我会倾听我的身体。

I will listen to my body today.

这就是它为什么有效的原因。

Here's why it works.

现代的默认做法是把身体当作载着大脑去开会的出租车。

The modern default is to treat the body as a taxi that carries the brain to meetings.

这不仅在哲学上是错误的。

This is not just philosophically wrong.

这在神经学上也是颠倒的。

It's neurologically backwards.

你的肠道中含有大约五亿个神经元，这个肠神经系统有时被称为第二大脑。

Your gut contains roughly 500,000,000 neurons, the enteric nervous system sometimes called the second brain.

它产生你体内90%以上的血清素和约50%的多巴胺。

It produces over 90% of your body's serotonin and about 50% of your dopamine.

迷走神经是你体内最长的脑神经，负责将来自肠道、心脏和内脏的信号传递到大脑，而80%到90%的迷走神经信号是从身体流向大脑，而不是相反方向。

The vagus nerve, the longest cranial nerve in your body, carry signals from your gut, your heart, and your viscera up to the brain, And 80 to 90% of vagal traffic flows upward from body to brain, not the other direction.

这意味着，你的身体不仅仅是对你的想法做出反应。

What this means is that your body is not just reacting to your thoughts.

它还在塑造这些想法。

It's informing them.

安东尼奥·迪马吉奥医生通过在南加州大学数十年的研究提出的体感标记假说表明，身体感觉与决策过程密不可分。

Doctor Antonio DiMaggio's somatic marker hypothesis developed through decades of work at USC demonstrates that bodily sensations are not separate from decision making.

它们是至关重要的输入信息。

They are a critical input.

即使逻辑推理能力完好无损，那些大脑中处理身体信号区域受损的人也会做出灾难性的错误决定。

People with damage to the brain areas that process body signals make catastrophically poor decisions even when their logical reasoning is intact.

当你忽视身体的信号——如紧绷的下巴、浅短的呼吸、胃里的不适感时，你就是在切断大脑正常运作所需的一个主要信息通道。

When you ignore your body's signals, the tight jaw, the shallow breathing, the knot in the stomach, you are cutting off a primary data channel that your brain needs to function properly.

在传统中医和吠陀体系中，身体从未被视为与心灵分离的存在。

In traditional Chinese medicine and in the Vedic system alike, the body was never considered separate from the mind.

瑜伽中的‘普拉那’概念，即生命能量，是通过身体来感知的，而非通过理智。

The concept of prana in yoga, life energy, is tracked through the body, not the intellect.

道家传统将身体视为根本，而将心智视为枝叶。

The Taoist tradition describes the body as the root and the mind as the branches.

如果根本被忽视，无论你如何精心照料枝叶，它们终究会枯萎。

If the root is neglected, the branches wither regardless of how much you tend to them.

佛陀最基础的冥想教导——《念处经》——并非从思想或情绪开始，而是从身体开始。

The Buddha's foundational meditation instruction, the discourse on the foundations of mindfulness, begins not with thoughts, not with emotions, but with the body.

身体觉知是第一基础，因为古代修行者认识到，一个脱离身体的心智是不稳定的。

Body awareness is the first foundation because the ancient contemplatives recognize that an unembodied mind is an unstable mind.

以下是具体如何实践。

Here's how to implement this.

醒来后的前十分钟内，做一次六十秒的身体扫描。

Within the first ten minutes of waking, do a sixty second body scan.

从头顶开始，慢慢将注意力向下移动，经过面部、下颌、颈部、肩膀、胸部、腹部、臀部、腿部，直到脚部。

Start at the top of your head and slowly move your awareness down through your face, your jaw, your neck, your shoulders, your chest, your abdomen, your hips, your legs, and feet.

你不是在试图修复任何东西。

You're not trying to fix anything.

你只是单纯地觉察当下存在的状态。

You're simply registering what's there.

肩膀有紧张感吗？

Tension in your shoulders?

留意它。

Note it.

腹部有紧绷感吗？

Tightness in your gut?

承认它。

Acknowledge it.