如何成功建立或戒除任何习惯，以及如何让大脑平静以提升智力

今天在《你应当知道的事》节目中，微笑和戴太阳镜如何改善你的情绪？

Today on Something You Should Know, how can smiling and wearing sunglasses improve your mood?

我来解释一下。

I'll explain.

那么，创建新习惯或打破旧习惯的最佳方法是什么？

Then, what's the best way to create a new habit or break an old one?

我们知道，有些习惯似乎比其他习惯更重要。

One of the things that we know is that some habits seem to matter more than others.

有些习惯一旦开始改变，就会引发一连串的连锁反应，让其他习惯也更容易改变。

That some habits, when they start to change, they seem to set off this chain reaction that makes it easier for other habits to change.

而且，你拥有的感官不止五种。

Also, you have more than five senses.

我来告诉你一个你每天都用的感官。

I'll tell you about one of them you use all the time.

如果你每天都能稍微平静一点，就会发生很多美好的事情。

And if you could just calm down a little bit every day, great things can happen.

当我谈到平静时，我并不是指那种被镇静或变得慵懒的人。

When I talk about calm, I'm not really talking about someone who is sedated or mellow.

我指的是我们处于最佳认知和心理运作状态的时候。

I'm talking about a state where we are at our optimal, cognitive, mental functioning.

今天所有这些内容，尽在《你应该知道的事》。

All this today on Something You Should Know.

《你应该知道的事》——来自世界顶尖专家的精彩资讯和你生活中可立即应用的实用建议。

Something you should know, fascinating intel, the world's top experts, and practical advice you can use in your life.

今天，《你应该知道的事》邀请迈克·卡鲁瑟斯。

Today, something you should know with Mike Carruthers.

嗨，欢迎收听。

Hi, and welcome.

你知道吗，我经常收到世界各地发来的邮件，都是很棒的邮件，前几天我就收到一封特别有趣的。

You know, I get a lot of emails, great emails from all over the world, and, I got one the other day that was kind of fun.

有人在邮件里说，我喜欢你的播客。

It was someone who said, you know, I love your podcast.

我一直在听。

I listen to it all the time.

但当你们把所有人们应该知道的事情都讲完后，会发生什么？

But what's going to happen when you run out of things people should know?

不过幸运的是，我已经查过了，我们还有很长很长的路要走。

And fortunately, though, I've checked and we've got a long, long way to go.

今天我们从生物反馈开始。

We start today with biofeedback.

你以前听过这个术语。

You've heard that term before.

它的意思是，你的大脑一直在感知身体内部发生的事情，并根据这些信息来判断应该如何感受周围的世界。

It's the idea that your brain is always sensing what's happening in your body and it reviews that information to decide how it should feel about the world around you.

你感到快乐，大脑察觉到这一点，然后你就笑了。

You feel happy, your brain detects that, and then you smile.

但这个过程是双向的。

But it works both ways.

如果你微笑，你的大脑会察觉到这一点，并让你更快乐。

If you smile, your brain detects that, and it makes you happier.

这是根据神经科学研究员、《向上螺旋》一书的作者亚历克斯·科布的说法。

This is according to Alex Korb, who is a researcher in neuroscience and author of the book called The Upward Spiral.

所以，如果你想通过生物反馈来提升情绪，这里有一些你可以尝试的方法。

So, if you want to boost your mood using biofeedback, here are some things you can do.

听你最快乐时期的音乐。

Listen to music from your happiest time.

如果你在大学时最快乐，就播放那时你喜爱的音乐，它会带你回到那个快乐的时刻，让你感觉更开心。

If you were happiest in college, play music that you loved back then and it will transport you to that happy place and make you feel happier.

微笑并戴上太阳镜。

Smile and wear sunglasses.

当你微笑时，你会感到更快乐。

When you smile, you feel happier.

事实上，研究表明，微笑带给大脑的愉悦感，相当于花25,000美元买2000块巧克力。然而，如果你在阳光下眯着眼睛，大脑会以为你感到担忧，从而降低你的情绪。

In fact, research shows that smiling gives the brain as much pleasure as 2,000 bars of chocolate for $25,000 However, if you're in the sun and squinting, your brain thinks you're worried, and that lowers your mood.

所以，当你戴太阳镜时，可以防止皱眉，从而让你感觉更快乐。

So, when you wear sunglasses, you prevent the squinting, and you feel happier.

当你感到压力大或有挑战时，想想你的长期目标。

When you're feeling stressed out or challenged, think about your long term goals.

这会让你的大脑产生掌控感，并释放多巴胺，让你感觉更好、更有动力。

It gives your brain a sense of control and releases dopamine which will make you feel better and more motivated.

并且要优先保证睡眠。

And make sleep a priority.

这很重要，因为抑郁症患者睡眠质量差，而睡眠差的人容易患上抑郁症，形成恶性循环，你不想陷入这种状态。

This is important because depressed people don't sleep well and people who don't sleep well get depressed and it becomes a cycle that you don't want to fall into.

这一点你应该知道。

And that is something you should know.

我们都有能力养成习惯，而我们可以利用这种能力去做善事或作恶。

We all have the ability to create a habit, and we can use that we can use that ability for good or evil.

我们可以养成好习惯，也可以养成坏习惯。

We can create a good habit or we can create a bad habit.

但为什么坏习惯如此容易养成，而好习惯却似乎需要更多努力？

But why are bad habits so easy to create while good ones seem to take more effort?

那么，打破坏习惯最好的方法是什么？

And what's the best way to break a bad habit?

查尔斯·杜希格是这方面的权威。

Charles Duhigg is an authority on this.

他的著作《习惯的力量》已成为你所能想到的每一份畅销书榜单上的热门书籍。

His book, The Power of Habit has become a hugely popular book on every bestseller list you can imagine.

欢迎你，查尔斯。

Welcome, Charles.

谢谢你们邀请我。

Thanks for having me on.

那么，什么是习惯？

So what is a habit?

你如何定义它？

How do you define it?

习惯是你曾经做出过的一个决定，之后你不再有意识地做这个决定，但你的大脑仍然继续按照它行事。

So a habit is a decision that you made at some point that you stop making, but that your brain continues acting on.

已有研究表明，我们每天所做的事情中，有40%到45%实际上是习惯。

And there's been studies that have shown that 40% to 45% of what we do every single day is in fact a habit.

所以，你第一次倒车离开车道时，可能得非常认真地思考该如何操作。

So the first time you backed your car out of your driveway, you probably had to think pretty hard about how to do it.

注意所有后视镜，留意垃圾桶的位置。

At all the mirrors and keep track of where the garbage cans are.

但现在你做这件事时，它就自然而然地自动发生了。

But now when you do it, it just kinda happens automatically.

你根本不需要刻意去想。

You don't really have to think about it.

或者，比如早上你告诉妻子或丈夫：‘今天我要吃健康沙拉当午餐’，但当你走进食堂时，却毫不自觉地拿起了和每天一样的不健康三明治。

Or or when you in the morning tell your wife or your husband, hey, today I'm gonna have a healthy salad for lunch and you walk into the cafeteria and you just kind of unthinkingly get the same unhealthy sandwich that you get every single day.

这就是习惯。

That's a habit.

我们所做的几乎有一半都是习惯，而且它们往往在我们毫无察觉的情况下形成。

Nearly half of what we do is a habit and they kind of emerge almost without our permission.

有些习惯很好，有些则不太好。

And some of them are good and some of them are not so good.

实际上，我们形成习惯的能力非常出色。

Well, actually our ability to create habits is incredibly good.

事实上，我们大脑中有一个叫做基底神经节的区域，它的主要功能就是帮助我们养成习惯。

In fact, there's a part of our brain known as the basal ganglia that exists basically to help us create habits.

每一种动物都有某种形式的基底神经节，因为如果你无法形成习惯，你就很难作为物种取得成功。

And every animal has some variation on the basal ganglia because if you can't create habits, you really can't succeed as a species.

如果你每次看到地上有东西，都得重新判断它是食物还是别的东西，如果每天早上走路都要重新做决定，那认知负担会大到你根本没机会发明火或航空母舰。

If you have to decide before, you know, every single time you see something on the ground, whether it's a piece of food or not, if you have to make choices about how to walk in the morning, that would be so incredibly cognitively overtaxing that you'd never get a chance to invent fire or aircraft carriers.

因此，习惯让我们以及其他所有物种得以成功。

And so habits are the things that allow us and every other species to succeed.

但问题是，这种能力太强大了，以至于它会在我们毫无察觉的情况下冒出来。

But the thing is that it's such a great talent that it can pop up without our permission.

这些习惯会在我们没有意识到的情况下形成。

The habits can emerge without us kind of being conscious of them.

因此我写了《习惯的力量》，帮助人们理解如何掌控大脑中的运作机制，如何塑造自己选择的习惯，而不是被动接受那些偶然形成的习惯。

And that's why I wrote the power of habit is to help people understand how to take control of what's going on inside our brains, how to how to shape their habits so that they're the ones that they choose rather than the ones that just happened to them.

所以习惯基本上就是你反复做出的一个决定，直到它达到自动运行的状态。

So a habit is basically a decision you make over and over again to so that it gets to the point where it kind of takes it goes on autopilot.

完全正确。

That's exactly right.

完全正确。

That's exactly right.

有趣的是，你往往不需要重复很多次。

And what's interesting is that oftentimes you don't even have to make it that many times.

很多时候，当它在你不知不觉中发生时，你只需要做一次决定，然后它就会一遍又一遍地重复。

Oftentimes, as it kind of happens without you, you make the decision once and then it just happens again and again and again.

而这一切的核心在于我们对习惯运作方式的理解。

And at the core of this is our understanding of how habits work.

每个习惯都有三个组成部分。

So there's the every habit has three components.

首先是提示，它就像一个触发自动行为的信号。

There's a cue, which is like an odd, like a trigger for an automatic behavior to begin.

然后是行为本身，也就是习惯的例行程序。

And then there's a routine, which is the behavior itself.

最后是奖励。

And then finally, there's a reward.

而这个奖励正是我们的大脑学会记住这一系列行为并用于未来的机制。

And that reward is how our brain learns to remember that, that chunk of behavior for the future.

有趣且重要的是，如果你能诊断出自己生活中的提示和奖励，你就能弄清楚自己的习惯是什么，更重要的是，能够改变它们。

And and it's interesting and important to realize that because if you can diagnose the cues and the rewards in your own life, then you can figure out what your habits are and more importantly, to change them.

你说习惯相对容易形成，但为什么它们如此难以消除呢？

Well, you said that habits are relatively easy to create, but but why are they so difficult to uncreate?

为什么它们如此难以摆脱？

Why are they so difficult to get rid of?

通常是因为人们认为他们是在消除这些习惯。

Well, usually because people think of them as getting rid of them.

对吧？

Right?

我们有这种说法，你想戒掉一个坏习惯。

We have this expression, you want to break a bad habit.

但所有研究和科学都告诉我们，这种想法是错误的。

But what all the research and science tells us is that that's the wrong way of thinking about it.

事实上，有一个被称为习惯改变的黄金法则，它指出，如果你想摆脱一个习惯，不要试图彻底消灭它。

In fact, there's this thing known as the golden rule of habit change, which says that if you want to get rid of a habit, don't try and extinguish it.

相反，试着去改变它。

Instead, try and change it.

因为一旦神经通路与那个提示、行为和奖励关联起来，它就会在你的大脑中存在多年甚至数十年。

Because once that neural pathway is associated with that cue, routine, reward, it's gonna live in your brain for years or decades.

所以，我们不应该说‘我想戒掉这个习惯，我想彻底消除它’，而应该说‘我想改变这个习惯’。

So instead of saying like, I wanna break this habit, I wanna extinguish it, what we ought to say is I wanna change this habit.

我想弄清楚是什么触发因素和奖励在驱动这种行为，然后找到一种新的行为，它能对应原来的触发因素，并提供与旧奖励相似的体验。

I wanna figure out what the cue and the reward is that's driving this behavior, and then find some new behavior that corresponds to the old cue that delivers something similar to the old reward.

然后让这种新行为在我的生活中自然发展。

And and instead, let that kind of flourish in my life.

所以给我举个例子，说明一个习惯以及你如何改变它。

So give me an example of a habit and how you would change it.

锻炼实际上是人们最常表示希望养成的生活习惯之一。

So exercise is actually one of the habits that people most frequently say that they wish that they could establish in their life.

我的意思是，几年前一家德国医疗保健公司做过一个大型实验，他们把一群人召集到房间里，告诉每个人应该多锻炼，并详细阐述了这样做的重要性。

I mean, there was actually a big experiment that was done by a German healthcare company a number of years ago, where they took a bunch of people into a room and they told them, everyone should exercise more and kind of went on at length about why that was important.

然后他们从这群人中挑出一小部分人。

And then they took a small portion of the people in that room.

把他们带到另一个房间，给他们做了额外的讲座。

And they took them off into another room and they gave them an additional lecture.

他们解释了习惯回路的工作原理，也就是触发因素、行为模式和奖励的概念。

They said, they explained how the habit loop works, this idea of cues and routines and rewards.

他们说，我们希望你们这么做。

And they said, here's what we want you to do.

我们希望你们选择一个提示，比如把跑鞋放在床边，这样你早上一醒来就能看到。

We want you to choose a cue like put your running shoes next your bed so you see them when you wake up first thing in the morning.

或者，你知道的，总是计划在周三晚上和朋友戴夫一起去健身房。

Or or maybe, you know, always plan on meeting your friend Dave at the gym on Wednesday night.

当你锻炼完后，立刻给自己一小块巧克力。

And and when you're done exercising, right away, give yourself a small piece of chocolate.

这有点反直觉，因为大多数人都会去锻炼，然后等上四十五分钟才吃巧克力，因为我们喜欢假装这两者没有关系。

Now this is kind of counterintuitive because most of us, we'll go and we'll exercise and we wait like forty five minutes before we eat chocolate because we like to pretend like they're not related to each other.

但德国研究人员发现，如果能让人们选择一个提示并立即给予自己奖励，他们的大脑就更容易将这种行为与习惯循环联系起来，使其变得更自动化。

But what the German researchers figured was that if they could get people to choose a cue and give themselves a reward right away, that it would be easier for their brain to kind of latch on to that behavior, to that habit loop and make it more automatic.

九个月后，他们找到了房间里所有人，发现那些接受了额外讲座的人，锻炼频率实际上远高于其他人。

Nine months later, they find everyone in that room and they find that the people who they had gotten that additional lecture, they're actually exercising at a much higher rate than everyone else.

其中的教训是，你完全可以弄清楚如何建立习惯。

And the lesson there is that basically you can go ahead and figure out how to build habits.

你可以通过明确识别这些提示和奖励，并亲自给予自己这些提示和奖励，来开始建立锻炼习惯。

You could start an exercise habit by identifying these cues and rewards, by giving themselves by giving those to yourself very, very explicitly.

因为这样做，才是你最终建立习惯的方式。

Because in doing so, that's how you end up building a habit.

我们的主题是习惯，我正在与这一领域的真正权威人士查尔斯·杜希格交谈，他是《习惯的力量》一书的作者。

Our topic is habits, and I'm speaking with one of the true authorities on the subject, Charles Duhigg, who is author of the book, The Power of Habit.

我和我妻子刚注册了HelloFresh，它彻底改变了我们家的饮食方式。

My wife and I just signed up for HelloFresh, and it has changed the way we eat in our house.

让我告诉你我们刚开始时发生了什么。

Let me tell you what happened when we got started.

一个装着几餐所需所有食材的盒子送到了我家门口。

This box got delivered to my front door with all the ingredients for several meals.

我所做的只是选一道菜，然后开始做。

All I did was pick a meal and get started.

我选了撒上菲达奶酪碎的香辣西南风味鸡肉配彩椒。

I picked sizzling southwestern chicken with bell peppers and feta crumble.

这听起来可能有点令人却步，但食谱卡片很容易遵循。

Now that may sound daunting, but the recipe card was easy to follow.

我切了一些新鲜漂亮的食材，烤了鸡肉，切了香草，把所有东西合在一起，三十分钟后就做出了一顿美味的餐厅级餐食，大家都很喜欢，每餐大约只花10美元。

I chopped some beautiful fresh produce, roasted the chicken, chopped the herbs, put it all together, and thirty minutes later I had a delicious restaurant quality meal everyone loved, all for about $10 a meal.

这里有一件事你应该知道：HelloFresh 让一切变得简单又方便。

And here's something you should know: HelloFresh makes everything simple and convenient.

你可以选择配送日期，所有食材都已预先称量好，并且有三种计划可选：经典版、素食版或家庭版。

You choose the delivery date, all the ingredients come pre measured, and there are three plans to choose from: the classic, vegetarian, or family plan.

这些餐食营养丰富、品质极高，味道绝佳。

These are really high quality nutritious meals that taste amazing.

你一定要试试 HelloFresh。

You have got to try HelloFresh.

它会改变你的饮食方式，而且首周可享30美元优惠。

It'll change the way you eat and you get $30 off your first week.

只需访问 hellofresh.com 并使用促销码 something30。

Just go to hellofresh.com and use the promo code something30.

这就是 hellofresh.com，优惠码 something30，首周立减30美元。

That's hellofresh.com Promo code something 30 for $30 off your first week.

所以，查尔斯，正如你刚才提到的，养成一个习惯是一回事。

So, Charles, it's one thing as you were talking about a moment ago.

养成一个你从未做过的新习惯是一回事，但想要消除、改变或调整一个你不喜欢的旧习惯，则完全是另一回事。

It's one thing to create a habit, to start doing something you've never done before and make it a habit, but it's entirely different I think to get rid of or alter or change a habit that you have that you don't like.

如果你因为吃得太多而超重，或者你吸烟，想要停止这些行为是不同的。

If you're overweight because you eat too much or you smoke cigarettes, to stop doing something is different.

你一开始说，你不想消除一个习惯，而是想改变它。

And you said at the beginning that you don't want to eliminate a habit, you want to change it.

那么，如果你想改变一个习惯，就必须弄清楚现有的提示和奖励是什么，以及如何利用它们来创造新的行为。

Well, that case, if you want to change a habit, you have to figure out what are the cues and the rewards that already exist and how do I take advantage of those to come up with something new.

比如，我写这本书的时候，有一个习惯：每天下午都会去食堂吃一块饼干。

So for instance, I had this habit, when I started writing this book, that I would get up every afternoon and like go eat a cookie in the cafeteria.

对吧？

Right?

于是我实际上在电脑显示器上贴了一张小纸条，上面写着：不再吃饼干。

And like, I actually put like a little note on my computer monitor that said, no more cookies.

但不知怎么的，每天下午我都能无视那张纸条，去食堂拿一块饼干。

And somehow every afternoon I've managed to ignore that note and go to the cafeteria and get a cookie.

所以当我跟这些研究人员交谈时，我会问他们：我该怎么改变这个习惯？

So when I was talking to these researchers, I would ask them, how do I change this habit?

我该怎么戒掉这个习惯？

How do I break this habit?

他们会说，关键不在于戒掉这个习惯，而在于改变它。

And they would say, well, the key isn't to break the habit, the key is to change the habit.

他们问：触发因素是什么？

And they said, what's the cue?

所有的触发因素通常属于五大类别之一。

And all cues fall into usually one of five categories.

通常是特定的时间段，或者某个特定地点，或者某种特定情绪，某些人的在场，或者一种已经仪式化的先前行为。

It's usually a particular time of day, or it's a certain location, or it's a particular emotion, the presence of certain other people, or a preceding behavior that's become kind of ritualized.

所以每天当我感到想吃饼干的冲动时，我就会写下这五件事。

And so every day, what I started doing is when I felt the urge to go get a cookie, I would write down those five things.

我在哪里？

Where am I?

现在是什么时间？

What time of day is it?

周围有谁？

Who's around me?

我很快就发现，这种想吃饼干的冲动总是在下午3点15分到3点45分之间出现。

And I figured out pretty quickly, it was always between like 03:15 and 03:45 that this urge hit to go eat a cookie.

所以这明显是特定的时间段。

So it's clearly like a time of day.

这就是触发点。

That's the cue.

然后我需要弄清楚奖励是什么。

Then I had to figure out what the reward is.

当我跟研究人员讨论时，他们问：‘吃饼干的奖励是什么？’

And when I talked to the researchers and they said, what's the reward for the cookie?

我会说：‘当然是饼干啊。’

I would say, well, the cookies.

对吧？

Right?

因为饼干确实很好吃。

Because they're they're pretty tasty.

但他们说：‘不，不，不，奖励比‘一块饼干’这种简单的东西复杂多了，一块饼干其实包含了十几个甚至十几种奖励，全都打包在一个美味的小东西里。',

And they would say, no, no, no, Rewards are much more complicated than A cookie is like a little bundle of like 12 or 15 rewards all in one tasty little package.

你得想想，比如，你是饿了吗？

You got to figure out like for instance, is it that you're hungry?

如果是饿了，那奖励就是满足饥饿感，这样的话，吃个苹果应该和吃饼干一样有效？

In which case the reward is satisfying that hunger, in which case having an apple should work just as well as a cookie?

还是说，你需要的是缓解无聊，需要一点东西来打破一天的单调，这样的话，站起来在街区里散个步就足够了？

Or is it that you need something to the reward is relief from boredom, that you need something to kind of break up the day, in which case just getting up and taking like a walk around the block should do the trick?

或者是因为饼干里的糖给你带来了一股能量，这样的话，喝杯咖啡应该也能达到同样的效果。

Or is it that the cookie, the sugar in the cookie is providing you with a burst of energy, in which case getting a coffee should be just as effective.

所以，我大概实验了一周，对吧？

And so for about a week, I experimented, right?

有一天我绕着街区散步，另一天我去买杯咖啡。

Like one day I'd take a walk around the block, one day I'd go get a cup of coffee.

我很快发现，我之所以去吃饼干，是因为每次去食堂拿饼干时，我都会遇到一些朋友，然后坐下来聊上十五到二十分钟。

What I figured out pretty quickly was that the reason why I was getting that cookie is because whenever I went up to the cafeteria to get the cookie, I would see some friends and I'd usually sit down and like chat with them for you know fifteen or twenty minutes.

这才是驱动这个习惯的原因。

And that's what was driving the habit.

真正的奖励是它给了我社交上的满足。

That's the reward is that it was offering me a social reward.

一旦我明白了这一点，知道了触发因素和奖励是什么，我就能改变这个习惯。

And so once I figured that out, once I knew what the cue was and I knew what the reward was, I could change the habit.

所以现在每天大约3点半，我会从桌前站起来，四处看看谁想聊天，然后走过去和他们闲聊十五到二十分钟。

So now every day at about 03:30, I stand up from my desk and I look around for someone to go gossip with and I walk over to their desk and we gossip for fifteen or twenty minutes.

然后我回到座位上，吃饼干的冲动就完全消失了。

And then I go back to my desk and the cookie urge is totally gone.

但我之所以能做到这一点，是因为我真正尝试去找出驱动这个行为的提示和奖励。

But the only reason I was able to do that was because I actually tried to figure out what was the cue and the reward that was driving this.

我能否找到一种新的行为，来替代旧的提示和旧的奖励？

Can I find a new behavior that corresponds to the old cue and the old reward?

那么，查尔斯，你需要坚持这个新行为多久呢？

So, Charles, how long do you have to do the new behavior, the new thing?

你需要做多少次，它才会变得自动，然后取代旧习惯？

How many times do you have to do it before it becomes automatic and kinda takes over?

这因人而异，也因行为而异。

Well, it differs from person to person and behavior to behavior.

比如，如果你想养成锻炼的习惯，可能需要一点时间。

So, like, if you wanna start an exercise habit, might take a little little while.

但如果你想养成吃巧克力冰淇淋的习惯，可能很快就会形成。

If you wanna start a habit involving like eating chocolate ice cream, probably would happen pretty quickly.

但关键是，一旦你弄明白了，每次都会变得越来越容易，对吧？

But the point is that once you figure it out, it's gonna get easier and easier each time, right?

而且你一开始可能注意不到它变得越来越容易了。

And you might not notice at first that it's getting easier.

它可能感觉你得强迫自己早上起床，穿上床边那双跑鞋，出去跑步，然后奖励自己一块巧克力。

It might sort of feel like you gotta push yourself to get out in the morning and put on those running shoes that are next to your bed and go for a run and give yourself a piece of chocolate.

但到了某个时刻，你的大脑会自动接管，你只是出去跑步，然后突然意识到：哦，这根本没那么难。

But at some point, your brain is gonna kind of take over and you're just gonna be out running and think you realize, oh, that that wasn't hard at all.

这就是习惯运作的方式。

And that's kinda how habits work.

它们会自然而然地形成。

They just kind of emerge on their own.

每天早上同一时间起床算是一种习惯吗？

Is getting up at the same time every morning a habit?

我不是说用闹钟那种。

And and I don't mean with an alarm clock.

我是说，我每天早上大约6:45就醒。

I mean, I wake up every morning about 06:45.

我总是这样。

Just I always do.

我总是这样。

I always do.

这是我自己养成的习惯，还是别的什么原因？

And is is that a habit I've created or is that something else?

很可能，我的意思是，这应该是个习惯。

Probably, I mean, probably it's a habit.

我们需要弄清楚那里的奖励和触发因素是什么。

We would have to figure out kind of what the reward is there and what the cue is.

你很可能有一个相对准确的内在生物钟。

You probably have like an internal clock that's relatively accurate.

你的环境中也可能有一些一贯会触发你醒来的东西。

There might also be certain things in your environment that consistently help trigger waking up.

而奖励是什么呢？你觉得自己睡得充足吗？

And the reward would be, well, do you feel like do you feel well rested?

早起让你在一天中后期感到有一种成就感吗？

Do you feel like to be up early, does that give you a sense of kind of accomplishment later in the day?

这些都是重要的问题，有助于弄清楚是什么在驱动这种行为。

Those are all sort of important questions to ask to figure out what is the thing that's driving that behavior.

在生活中有意识地培养好习惯，是否会让其他习惯更容易养成，还是每个习惯都需要单独完成？

Does deliberately creating good habits in your life make it easier to create other ones, or is each one its own individual task to accomplish?

有一种被称为‘关键习惯’的现象。

There's a thing known as keystone habits.

我们知道，有些习惯似乎比其他习惯更重要。

So one of the things that we know is that if you that some habits seem to matter more than others.

有些习惯一旦开始改变，就会引发一连串反应，使其他习惯更容易改变。

So some habits, when they start to change, they seem to set off this chain reaction that makes it easier for other habits to change.

运动就是一个很好的例子。

So exercise is a good example.

对许多人来说，当他们开始规律锻炼时，他们的饮食习惯也会发生变化。在他们去跑步的那天，他们更容易在食堂选择沙拉而不是三明治。

For many people when they start exercising habitually, it changes their eating habits, On the day that they go for a run, it's easier for them to eat a salad in the cafeteria rather than a sandwich.

但有趣的是，两位名叫奥顿和张的澳大利亚研究者调查了当我们开始规律锻炼时发生的其他变化。

But what's interesting is that these two researchers named Oton and Chang in Australia who looked at other changes that happen when we start exercising habitually.

他们发现，开始规律锻炼的人往往在工作中拖延得更少。

They found that people who start exercising habitually, they tend to procrastinate less at their job.

他们会在当天早些时候就洗碗。

They they do their dishes earlier in the day.

他们使用信用卡的频率也降低了。

They use their credit cards less frequently.

这是因为对许多人来说，锻炼是一种关键习惯，能引发一连串的连锁反应，使其他习惯变得更易改变或更灵活。

And that's because for many people, exercise is this keystone habit that sets off this chain reaction that makes other habits more pliable or more flexible.

因此，识别并专注于这些关键习惯，会带来远超预期的回报。

And so and so identifying and focusing on those, that sort of has these, outsized dividends.

是的。

Yeah.

我听说过，当人们清理掉家里的杂物，扔掉所有不需要的东西时，他们往往也会减肥。

I've heard things like when people, like, get rid of the junk in their house, they and and shed all their junk, they also tend to lose weight.

你所说的正是这个意思吗？

Is that kind of what you're talking about?

是的，我认为这肯定是其中一部分原因。

Yeah, I think that that could definitely be part of it.

关键是，一旦我们启动了这种连锁反应，它就会以某种方式改变我们的自我认知。

Know, it's that once we start this chain reaction going, that it tends to change our self perception somehow.

有一种有趣的现象叫做‘显示性偏好’，我们往往通过观察自己过去的行为来判断自己是谁、应该如何行事，对吧？

There's an interesting thing known as revealed preferences that we tend to figure out who we are and how we ought to behave by looking at what we've done in the past, right?

不只是我们对自己有什么信念，而是去寻找实际的证据，比如：我是不是那种早上会去跑步的人？

Not only what we believe about ourselves, but actually looking for evidence like, know, am I the type of person who goes for a run-in the morning?

我们越是做积极的事情，就越会潜移默化地让自己相信，自己就是那种会持续做积极事情的人。

And the more that we do something positive, the more it almost subconsciously convinces us that we're the kind of person that continue doing positive things.

这就是为什么一旦你养成了健康的习惯，改善生活的其他方面也会变得容易得多。

That's why once you get on like healthy habit kick, it's so much easier to to improve other parts of your life as well.

但如果你决定：好吧，我要多锻炼、吃得健康、戒烟，这难道不会更难吗？

But isn't it tougher if you decide, okay, I'm gonna exercise more, and I'm gonna eat healthy, and I'm gonna quit smoking.

当你同时承担所有这些改变时，难道不会变得难以承受吗？

When you take all of that on, doesn't that become much too hard of a burden to handle?

嗯，确实如此。

Well, yeah.

所有研究都告诉我们，你应该一次只专注于一件事。

So one of the things that all the research tells us is that you should focus on one thing at a time.

对吧？

Right?

正确的方法不是打算同时做这三件事，而是从中选择一件。

That that what you what what the right thing to do is to say, not I'm gonna do all three of those, but to choose one of them.

选择你认为最能影响你自我形象的那一件事。

And to choose the one that you think is going to influence your self image to yourself.

你刚才提到的那些，如果你说：好吧，我要开始锻炼了。

So the things you just mentioned, if you say like, look, I'm going to start exercising.

对于像我这样的人，高中时有好几年我都没参加过任何体育运动。

Now, for people like me who, there was a number of years, I didn't play any sports in high school.

所以对于像我这样的人，如果我说我要开始锻炼，这实际上会对我的自我形象产生巨大影响。

So for people like me, if I say I'm gonna start exercising, that actually can have a huge impact on my self image.

刚开始锻炼时，这似乎让人莫名地害怕。

It seems irrationally scary to start exercising at first.

你不知道该去哪里跑步，或者该穿什么衣服。

You don't know like where to go jogging or what to wear.

一旦你决定好了，好吧，我就出去绕着街区走一圈，就穿我现有的这些运动服。

Once you decide, okay, I'm just gonna go out and I'm gonna go around the block once, you know, I'm gonna just wear these, these workout clothes I've got.

一旦你开始这么做，你就会开始把自己看作是那种会锻炼的人。

Once you're doing that, you start thinking of yourself as the type of person who exercises.

这实际上会让继续锻炼变得越来越容易。

And that actually makes it easier and easier and easier to continue doing so.

我记得曾听说过，据说要重复30次才能养成一个习惯之类的。

Well, I remember hearing something about, you know, it takes what, 30 repetitions to create a habit or something like that.

这个数字是不是听起来有点随意，是吧？

Is it is is that kind of a random number that it sounds like Yeah,

那并没有科学依据。

there's no science behind that.

通常说是21天左右。

It's usually twenty one days or something like that.

不幸的是，如果你想养成吃巧克力冰淇淋的习惯，你可能很快就能做到。

Unfortunately, if you wanna create a habit that involves like eating chocolate ice cream, you can probably do that pretty quickly.

但如果你想养成锻炼的习惯，可能需要更长一点的时间。

If you wanna create a habit that involves exercise, it might take a little bit longer.

但只要你有稳定的提示、行为模式和奖励，你做得越多，事情就会变得越容易。

But but as long as you have these very stable cues, routines, and rewards, the more and more you do something, the easier and easier it's gonna get.

那么习惯和上瘾有什么区别呢？

So what is the difference between a habit and an addiction?

它们基本上是同一枚硬币的两面吗？

Are they basically two sides of the same coin?

所以美国成瘾专业学院实际上将成瘾视为一种习惯功能障碍，对吧？

So the American Academy of Addiction Professionals, they actually consider addiction to be a habit dysfunction, right?

有些类型的成瘾具有神经化学或生化层面的因素。

There's some kinds of addictions that have a neurochemical or a biochemical aspect.

以吸烟为例。

Take smoking for instance.

尼古丁具有成瘾性，但在你吸完最后一支烟大约一百小时后，一旦尼古丁从你的血液中清除，你就不再对尼古丁产生生理依赖了。

So nicotine's addictive, but about a hundred hours after your last cigarette, once the nicotine is out of your blood system, you're not actually addicted to nicotine anymore.

但我们都知道，有人在戒烟一年、两年甚至十年后，仍然渴望抽烟。

But we know people who everyone knows someone who craves a cigarette a year or two years or a decade after they quit.

如果你在戒烟十年后仍想抽烟，这并不是因为生理上的成瘾。

If you crave a cigarette a decade after you give them up, that's not because it's a physical addiction.

而是因为这是一种习惯功能障碍。

That's because it's a habit dysfunction.

对吧？

Right?

你仍然保持着吸烟的习惯。

You still have that cigarette habit.

但习惯和成瘾存在于我们大脑的同一区域。

But habits and addictions, they live in the same part of our brain.

因此，它们的感觉可能非常非常相似。

And so as a result, it can feel very, very similar.

在某些方面，我们的习惯似乎确实掌控了生活的一部分。

It does seem that in some ways our habits can control parts of our lives.

所以知道我们对习惯有一定控制力，实际上能够改变它们，这是很好的。

So it's it's good to know that we have some control over them and and that in fact we can change them.

查尔斯·杜希格是我的嘉宾。

Charles Duhigg has been my guest.

他是《习惯的力量》一书的作者，这是一本非常非常畅销的书。

He's the author of the book, The Power of Habit, a big, big bestseller.

节目说明中提供了他在亚马逊上的书籍链接。

And there's a link to his book on Amazon in the show notes.

你知道，生活再也不像以前那样平静了。

You know, life is just not as calm as it used to be.

你明白我的意思吗？

You know what I mean?

你根本没有多少时间来让自己的内心平静下来，静坐片刻，因为你总在刷手机或查邮件，有成千上万件事等着你做，你得赶着这儿那儿跑，这种持续的不安正在对你造成影响。

You you just don't have a lot of time to calm your mind and sit and be quiet because you're always checking your phone or your email and you've got a million things to do and you've got to rush over here and go over there and And all that lack of calm is taking a toll on you.

这种状态也影响了一位名叫盖亚特里·黛比的女性。

And it took a toll on a woman named Gayatri Debbie.

她是一位医生，也是《平静的大脑：如何放松，过上无压力的高效生活》一书的作者。

She is a medical doctor and she is author of a book called A Calm Brain: How to Relax into a Stress Free, High Powered Life.

你好，医生。

Hi, doctor.

欢迎。

Welcome.

听起来你开展这个项目、写这本书，最初是为了自己，是为了应对你自己正在经历的问题。

And it sounds as if you took on this project and wrote this book really for yourself, that this was to help solve a problem that you were experiencing.

我一直以来都是个焦躁不安的人，我的目标是变得平静。

I've always been a frenetic person and my goal has been to be calm.

我神经科学的背景帮助我理解到，我们如今依赖吃药或过度安排日程的做法并不是解决之道。

And my background in neuroscience really helped me understand that the approach that we have these days, which is to take pills or to over schedule, is not the answer.

因此，我找到了另一种达到平静的方法。

And so I've found another method to get to calm.

你认为人们不平静是因为他们天生就像你说的那样焦躁，是性格使然，还是因为他们安排了太多事情要做？

And do you suspect that people are not calm because it's kind of inherent that they're just, like you said, frenetic and that's their personality, or are they frenetic because they just schedule too many things to do?

我认为人们天生就有不同的气质。

I think that people have inherent temperaments.

有些人天生就比较亢奋，而有些人则更平和。

Some people are just, quote, hyper, if you will, and some people are more mellow.

但我认为环境也起着重要作用，我觉得现代社会充满各种要求和选择，让我们更难达到一个不易焦虑的状态。

But I think environment definitely has something to do with it, and I feel that modern climbs, with all the demands that are required and all the choices that we have to make, just makes it that much harder to get to a place where we're not prone to a tremendous amount of anxiety.

这就是问题所在吗？

Is that the problem?

换句话说，问题不在于做的事情太多或到处匆忙奔波，而在于焦虑的副产品，还是说匆忙本身就是一个问题？

In other words, it's not the necessarily the doing too many things or rushing around here and there, it's the byproduct of the anxiety that's the problem, or is rushing around in and of itself a problem?

我认为匆忙奔波在某些时候和场合是有必要的。

I think that rushing around, there is a time and a place to rush around.

我们的身体天生就具备这种能力。

We are wired to be able to do that.

但我认为问题在于无休止的匆忙奔波。

However, I think it's the incessant rushing around.

是无休止的过度安排。

It's the incessant over scheduling.

这就成了一个问题，因为我们的身体会逐渐适应这种状态，再也无法关闭开关来放松，这对健康造成了毁灭性的影响。

Then it becomes an issue because our body then becomes habituated and we're no longer able to turn off the switch so that we can relax, and the effects on our health have been devastating.

我认为高血压、心脏病、抑郁和焦虑的发病率正在急剧上升，甚至在小孩子、12岁的孩子中也是如此。

I think there's an epidemic increase in the amount of hypertension, heart disease, depression and anxiety, even in small children, even in 12 year olds.

我认为我们现在的社会要求我们做太多事情，而我想说的是，你依然可以成功、高效，同时通过在日常生活中融入一些小事，来增强你内在的放松系统，从而大大减轻压力。

I think there is something about our society now where we're just required to do so much more, and what I'm trying to say is you can be successful, you can be efficient, and you can still be in a place of much less stress by just incorporating small things into your daily life that will enhance your inbuilt relaxation system.

这些具体是指哪些事情呢？

Those would be things like what?

一些非常简单的事情，比如关掉手机一小时，过一个没有日程安排、没有时钟的周末，拥抱某人，对某人微笑，学会原谅。

Things, very simple things, like turning off your cell phone for an hour, spending a weekend without any schedule and without a clock, hugging someone, smiling at someone, being forgiving.

所有这些行为实际上都能增强副交感神经系统的活动，而该系统正是对抗我们熟知的、由肾上腺素驱动的‘战斗或逃跑’压力系统的机制。

All of those things actually enhance the activity of the parasympathetic system, which is the system that combats the effects of the flight and fright stress system, which is the adrenaline driven system that we all know so much about.

所以，本质上，通过强迫自己暂时平静下来，有助于让整个系统都平静下来。

So basically by forcing yourself to calm down for a while, it helps to calm down the whole thing.

没错。

Exactly.

你想要做的是在日常生活中安排一些小小的短暂休假。

And, you know, what you want to do is to schedule little mini vacations into your daily life.

人们经常对我说，嗯，当我度假的时候，我才能放松下来。

And people often say to me, well, you know, when I go on vacation, then I can calm down.

但越来越多的人发现，即使他们去度假了，也还是无法真正放松，反而会担心回来后要处理的事情。

Well, what people are finding more and more is that when they do go on vacation, they're unable to relax, and then they worry about what they have to do when they get back.

我们必须把平静变成一种习惯，养成这种习惯对我们的健康来说，就像健康饮食和锻炼一样重要，并且在提升我们整体幸福感方面也有同等多的益处。

We have to make calm a habit, and making it a habit is just as important to our health as eating right is, as exercises, and it has just as many rewards in terms of our overall well-being.

有些人可能会说，我知道，我出去度假时还是会担心，因为我真的有很多事情要操心，所以我必须一直查看邮件之类的。

To which some people would say, you you know, I go on vacation and I worry because I really have things to worry about, so I I've gotta be checking email and and and all that.

对此，你会怎么回应？

And to which you would reply what?

我会说，确实，我们每个人都有很多值得担忧的事情，而且随着时间推移，我们担心的事情只会越来越多，尤其是在当前的经济环境下。

I would say that absolutely, all of us have a lot to worry about, and all of us have more to worry about as time goes on, and particularly with this economy.

但我们必须意识到，如果我们不能保持身体和心灵处于最佳健康状态，就无法应对生活中的各种紧急状况。

But we have to realize that unless we keep our bodies and our mind in a state of optimal health, we're not going to be able to respond to these exigencies of life.

所以，如果我们不学会把手机关掉几个小时，就无法让自己的思维保持良好的运作状态。

So unless we learn to turn off that cell phone for a few hours, we are not going to be able to keep our mind in a state of good functioning.

当我谈到平静时，我并不是指那种被镇静或麻木的状态。

When I talk about calm, I'm not really talking about someone who is sedated or mellow.

我指的是我们认知和心理功能达到最佳状态的那种状态。

I'm talking about a state where we are at our optimal cognitive mental functioning.

一个让我们能够发挥最佳状态的地方，一个比在焦虑状态下更能取得更好成果的地方。

A place where we can be the best we can be and a place from which we can win far better than in a place where we're where we'd be anxious.

我可以想象有人会说，如果我关掉手机一小时，我会在这整个小时里担心孩子的学校打电话来，因为出了什么事，而我没有接电话。

I can imagine people saying, if I turned my phone off for an hour, I would spend the entire hour thinking my child's school is calling because something went wrong, and I wasn't there to answer the phone.

这完全正确。

That is absolutely right.

我认为，你说得对，我们现在确实有这种恐惧，我们被这条电子锁链紧紧束缚，越来越难以摆脱。

I think that, you know, you're correct in that that we have this fear now, and we are tethered to this electronic leash from which it's harder and harder to separate ourselves.

我对这样的人说，就从小步骤开始吧。

And what I say to people like that is just take baby steps.

远离手机十分钟。

Spend ten minutes away from the phone.

远离手机十五分钟。

Spend fifteen minutes away from the phone.

你会发现，这样做会变得更容易。

And you'll find it's going to be easier to do that.

事实上，我们已经建立了出色的系统来处理这些事情。

And the fact is we have amazing systems in place to take care of things.

这其实也是一个控制权的问题，即能否相信，即使我无法被联系到，别人也能像我一样把事情处理好。

And it's really also an issue of control, the ability to say, well, someone else is going to be able to take care of this as well as I can if they cannot reach me.

这还关乎一种可替代感。

And it's also the sense of being dispensable.

我们每个人都是可替代的。

All of us are dispensable.

我们每个人都会死去。

All of us will die.

这是百分之百确定的。

That's a 100% guaranteed.

然而，在此期间，我们该如何生活？

However, how do we live our life in the interim?

如果我们总是不停地查看手机，我们还能享受与亲人共度的时光吗？

Do we have if we are gonna be checking our phone all the time, are we gonna be able to enjoy the time we have with our loved ones?

我们能照顾好自己吗？

Are we going to be able to take care of ourselves?

你知道吗，我记得很久以前，你离开家的时候根本不能带手机。

You know, I remember when all that long ago that, you know, when you left the house, you couldn't bring your phone.

手机是固定在墙上的。

It was stuck to the wall.

那时候根本没有手机。

And, you know, you could there were there were no cell phones.

你开车的时候，一个人在车里，但人们还是设法活了下来。

When you were in the car, you were alone in the car and people somehow managed to survive.

孩子们在学校不会死，生活照常进行。

Kids didn't die at school life went on.

但今天，如果你没带手机出门，就会觉得世界末日要来了。

But today, if you leave without your phone, you think, you know, the world's coming to an end.

对。

Right.

我们的新大脑，也就是皮层大脑，告诉我们这一点。

And that's what our new brain, our cortical brain tells us.

它制造了一种本不应存在的紧迫感。

It creates a situation where there is a sense of urgency, where there should not be a sense of urgency.

因此，我们突然间让自己处于警觉状态，并且教会自己：如果把手机落在后面，那就是一种危机情况。

So we suddenly have have now alarmed ourselves and taught ourselves that if we leave our phone behind, that is a crisis situation.

所以我们一直处于高度警觉的状态，这对我们并没有好处，你知道，我认为在手机出现之前人们也能生存，这一点很重要。

So we live in a state of constant alert, and that's no good for us, you know, and I think it's important to realize before phones people survived.

但请解释一下，如果我今天把手机关掉十五分钟，或者我能安静下来十五分钟，不带手机去散步之类的，

But explain though, if if I turn my phone off for fifteen minutes today, or if I'm able to quiet down for fifteen minutes and go for a walk without my phone or something

是的。

Mhmm.

这十五分钟有帮助，但对一天的其他时间有什么帮助呢？

That helps for the fifteen minutes, but how does that help for the rest of the day?

因为这些影响会持续一整天。

Because the repercussions last throughout the day.