#1 神经科学家：听完这期节目，你的大脑将焕然一新

每个人都是这样的。

Everyone is.

相反，我觉得我们应该把人们看作只是学习方式不同。

And instead, I think we need to think about people as just learning differently.

也许规模不同，也许时间框架不同，但他们仍然在学习。

Maybe at a different scale, maybe at a different time frame, but they're still learning.

他们的大脑仍然在发生变化。

They're still making change in their brain.

他们仍然表现出神经可塑性。

They're still showing neuroplasticity.

所以几年前我们做了一项研究，我们找了一些数学成绩低于平均水平的人，而且我们有一个很大的样本。

So we did a study a few years ago where we took individuals who showed below average mathematics scores, and we had a large cohort.

我们有三年级的孩子，还有一些数学成绩更好的孩子。

We had kids across the third grade and some with better mathematics scores.

我们确实发现，数学成绩较低的孩子大脑中有一个区域发育得不太好。

We actually were able to show that there was an area of the brain that was less well developed in the children with the lower math scores.

所以这真的是一个生物学上的解释，说明为什么他们在那段时间里数学学习有困难。

And so it was really a biological, explanation for why they were struggling in math for that time in their life.

这至少让我觉得，这些孩子可能是有学习能力的。

And it suggests, to me at least, that it may be that these children have capacity to learn.

也许只是他们的大脑还没有发育到能应对那个数学水平的程度。

Maybe their brain just isn't matured enough yet for that level of math.

这是一个比较新的领域，叫做教育神经科学，我们开始了解学校至少是如何影响大脑的，以及不同孩子在不同年龄段准备好学习哪些内容。

So this is a newer field called educational neuroscience where we're starting to understand how school at least affects the brain and at what points in different children's lives are they ready to learn certain things.

那真是太酷了。

That's so cool.

所以我真的很期待有一天我们能足够了解大脑，从而能够精确地制定方案。

So I really look forward to a time where we understand the brain well enough where we can precisely prescribe.

你现在准备好接受什么样的教育干预，什么样的疗法适合这个大脑受损的人，并且真正在干预措施和学习成果上做到精准。

What educational intervention are you ready for now, and what therapy is gonna be appropriate for this person with a damaged brain and really start to have precision around our interventions and our learning outcomes.

所以有可能我们看起来学得一样，但大脑的活动却完全不同。

So it could be that we look like we're learning the same, and our brains are doing totally different things.

我们做过实验，发现了这一点。

We've done experiments where we find this.

我们设计了一个任务，让很多人去学习，包括健康的人和中风患者。

So we had a task we asked a bunch of people, both healthy people and people with stroke to learn.

然后我们观察了……

And then we looked at...

顺便说一下，他们都学会了。

They all learned it, by the way.

他们都表现出了学习成果。

They all showed they learned.

这很棒。

It was great.

然后我们观察了他们的大脑活动，发现他们做的事情完全不同，但他们都学会了。

And then we looked at their brain activity, and they were all doing something totally different, but they all learned.

这让我第一次意识到，哦，我们这里有个问题。

And that was kind of my first hint that, like, oh, we have a problem here.

在那之前，我们都以为每个人做事情的方式是一样的。

We were thinking everyone did everything the same way before that.

这是我们研究中发现的一个现象。

This is one of these things we've learned in our research.

所以从那时起，问题就变成了：这些策略中是否有一种更有效，还是说它们只是通往同一终点的不同路径？

So from that forward, the question then becomes, is one of those strategies more effective, or are they different ways to the same point, different pathways to the same end point?

也许这并不重要。

Maybe it doesn't matter.

只要你在学习，你就是在做正确的事。

So as long as you're learning, you're doing it.

那太好了。

Like, that's great.

那么，博士，我从你这里学到的是，每个人的大脑都是独一无二的。

Well, what I'm learning from you, Doctor.

博伊德，每个人的大脑都是独一无二的。

Boyd, is that everybody's brain is unique and different.

是的。

Yes.

但是每个人的大脑都有能力去成长、伸展和改变，这取决于你强迫自己去参与的事情，这真的很酷。

But everybody's brain has this ability to grow, stretch, and change based on what you force yourself to engage in, which is super cool.

你真的能在任何年龄改变你的大脑吗？

Can you really change your brain at any age?

当然可以。

Absolutely.

我觉得我应该直接把麦克风扔地上然后走出去，但我不会这么做。

And I feel like I should just, like, throw the mic on the floor and walk out the door, but I won't.

你可以的。

You can.

不。

No.

我们可以。

We can.

这就是最令人惊叹和兴奋的地方。

And that's what's just so astonishing and exciting.

所以这就是过去三十年里最重要的发现。

So that's really the big learning in the last thirty years.

我爸爸，他82岁了。

My dad who's 82.

你爸爸，82岁了。

Your dad who's 82.

我岳母，89岁了，她也能改变。

My mother-in-law who's 89 can change.

她绝对可以改变。

She can absolutely change.

我可以改变。

I can change.

你可以改变，我们的孩子也在不断变化。

You can change, and our kids are changing.

而且我们会继续改变。

And we will continue to change.

关键在于你得选择改变的方向。

The trick here is that you have to pick what you're changing.

因为记住，我们可以变得更好。

Because remember, we can change for better.

但也可能变得更糟。

But we can also change for worse.

这取决于我们的经历以及我们参与其中的体验。

And it's going to depend upon our experience and the experiences we're engaged in.

如果我们持续参与其中，深入体验并努力学习，我们的大脑就会为此而改变。

If we're continuing to be engaged in things and we're continuing to experience in them deeply and struggle to learn them, our brain is going to change to do that.

但如果我们什么都不做，或者做得很少，我们的大脑也会改变，而且不会变得更好。

But if we do nothing or we do very little, then our brain will also change, and it it won't be for the better.

你实际上会失去能力。

You'll actually lose capacity.

所以这就像肌肉一样。

So it's just like a muscle.

就是不用则废的情况。

It's a use it or a lose it situation.

我想问这个问题，因为我几乎感觉到听的人在想他们生活中的某个人，也许是鳏夫，也许是经历过离婚或失业的人，你会经历这些退缩和悲伤的阶段。

I'm gonna ask this question because I almost felt the person listening thinking about somebody in their life, maybe a widower, maybe somebody who has gone through a divorce or lost a job, and you go through these seasons where you withdraw and you're grieving.

但如果你不参与生活，不挑战自己，不强迫自己去做困难的事情，哪怕只是今天出门，或者强迫自己去申请那份新工作，会不会有一段时间你就失去了这种能力？

But if you are not engaging in life and you're not challenging yourself and you're not pushing yourself to do the hard thing, even if that just means leaving your house today or forcing yourself to apply for that new job, is there a period of time where you lose it?

会的。

You do.

什么？

What?

你的大脑可塑性就是这么强。

Your brain is that neuroplastic.

所以如果我们不参与，我们看到的就是功能上的这些损失。

So if we're not engaged, what we see is we will see these losses in function.

你甚至能看到神经可塑性能力的整体下降。

You even see kind of a wholesale reduction in capacity for neuroplasticity.

你会看到大脑中的抑制增强，使得真正走出来变得更难。

You'll see increased inhibition in the brain, making it harder to actually get out.

所以，其实有一个神经生物学上的原因，解释了为什么这很难。

And so there's actually a neurobiological reason why it's hard.

这不仅仅是感觉上难。

It doesn't just feel hard.

而是大脑的某些部分真的很难被激活。

It becomes hard to turn parts of your brain on.

有一些有趣的例子可以说明这一点。

And there's some interesting examples of this.

比如，抑郁症患者回忆坏记忆比回忆好记忆要容易得多。

So people with depression, for example, have a much easier time remembering bad memories than good ones.

所以，从神经化学的角度来看，他们变得更加受抑制。

So, neurochemically, they become more inhibited.

中风之后也是这样，而且在中风后很长一段时间内都是如此。

We see that after stroke as well, longer term after stroke.

你会发现，中风后手臂难以活动，部分原因是对应的大脑区域变得过度抑制和压制。

You'll see that part of why it's hard to move that stroke arm is because the corresponding brain region has now become overinhibited and suppressed.

所以，从生物力学角度看，移动手臂很困难，因为肌肉的运动和活动受限，但更困难的是，甚至难以激活大脑来让它动起来。

And so it's hard to move it kinda biomechanically, just the motion and the activity of the muscles, but it's also hard to even activate the brain to get it to move.

这同样属于神经可塑性的范畴。

And that's also neuroplasticity.

所以，这既是一种承诺——如果你愿意，你可以改变，但如果你不改变、不参与，也存在风险。

So it's it's kind of a promise of you can change if you want, but there's also peril in not changing and not engaging.

不过，我们生命中有一些阶段确实会发生这种情况。

We have phases in our life where that happens, though.

我们会变得抑郁。

We become depressed.

不幸的是，世界上总会有坏事发生。

Bad things happen, unfortunately, in the world.

我觉得关键的一点是，即使你正处于低谷，你也能挺过去。

I think the important part to take away is that even if you are in one of those low places, you can push through it.

你可以开始迈出那些小步，重新参与进来，去体验不同的事情，或者尝试一些新的活动，这些都会帮助你朝着更兴奋、更具可塑性的积极大脑状态发展。

You can start to take those small steps to reengage, to have different experiences, and maybe take on some different activities that will promote you back towards a more excitable brain, a more neuroplastic brain in a positive direction.

我也觉得知道这一点很有帮助：如果你正处于一个退缩的阶段，嗯。

I also think it's helpful to know that if you're in a period in your life where you've been withdrawn Uh-huh.

或者你正在经历挑战，一切都感觉很难，你的大脑仍然可以自我伸展。

Or you're going through a challenge and everything feels hard, that your brain can still stretch itself.

今天觉得难，是因为你一直处于这种退缩、悲伤的模式中。

And the hard thing today is relative to the fact that you've been in this kinda withdraw grieving mode.

如果你能坚持过去，开始做那些感觉困难的事情，事情就会开始变得容易起来。

And if you can push through and start to do the things that feel hard, that things will start to become easier.

是的。

Yes.

最终会的。

They will eventually.

是的。

Yes.

不过我也不想低估这件事的难度，因为它确实很难。

I don't wanna discount that it's hard, though, because it's hard.

而且……

And...

而且我们在人生的不同阶段都经历过这种情况，对吧。

And we've all been there, right, at different phases in our life.

是的。

Yes.

但我确实想让大家明白，你是可以挺过去的。

But I do wanna make sure that people understand that you can push through.

在努力的过程中，可能会觉得像是在推一堵墙，怎么推都推不动。

And as you're pushing, it might feel like might feel like you're pushing and nothing's moving.

但慢慢地，一点一点地，

But slowly by slowly,

你可以往另一个方向改变回来。

you can change back the other direction.

你知道我喜欢你教学方式的哪一点吗，博伊德医生？

You know what I love about how you teach doctor Boyd?

你把科学和鼓励结合在一起，让人感觉非常受鼓舞。

You have this mix of science and encouragement that just feels very empowering.

而且我很喜欢你提醒我们，继续前进很重要，尤其是在困难的时候。

And I love that you're reminding us that it's important to keep going, especially when it's hard.

现在是个很好的时机，我们稍作停顿，让我们的优秀赞助商有机会说几句话。

This feels like a really good moment to just take a pause so we can give our amazing sponsors a chance to share a few words.

但请不要走开，因为我们回来后，博伊德医生

But don't go anywhere because when we come back, Doctor.

会分享三个基于研究的简单方法，帮助你重新训练大脑，更好地学习、记住更多内容，并更好地应对压力。

Boyd is going to share three simple things you can do based on the research to help you rewire your brain to learn better, remember more, and better handle stress.

所以请继续收听。

So stay with me.

我们稍作休息，马上回来。

We'll be right back after this short break.

不幸的是，世界上总会发生不好的事情。

Bad things happen, unfortunately, in the world.

我觉得重要的是要记住，即使你处于低谷，也能挺过去。

I think the important part to take away is that even if you are in one of those low places, you can push through it.

你可以开始迈出那些小步。

You can start to take those small steps.

刚才那是 Lara Boyd 博士，她是英属哥伦比亚大学的知名教授。

That was doctor Lara Boyd, a renowned professor at the University of British Columbia.

她说，仅仅通过收听今天的对话，你的大脑就会有所改变。

And she says that just by listening to today's conversation, your brain will not be the same.

这也是我们喜欢你的原因之一，博士。

That's one of the reasons why we love you, Doctor.

Boyd。

Boyd.

你让我们轻松多了。

You are making this easy for us.

那我还有个问题。

So here's another question I have.

哪三件事能帮你重塑大脑？

What are three things you can do to rewire your brain?

最简单的三件事就是睡觉、锻炼，还有做些能减压的活动。

The easiest three things would be sleep, exercise, and engage in activities that reduce your stress,

这样一来，就能降低你的压力荷尔蒙皮质醇。

and in doing so, reduce your stress hormone cortisol.

我想一个一个深入聊聊。

I wanna dig into each one.

那先从睡眠说起吧。当你把睡个好觉放在优先位置时，大脑里会发生什么？神经可塑性和学习又会受到什么影响？

So let's start with sleep and what happens in your brain and what happens with neuroplasticity and learning when you prioritize getting a good night's sleep.

当我们睡觉时，我们会把那些由化学变化形成的短期记忆，

So when we're sleeping, we're taking those memories that were made in the short term by the changes in chemistry,

然后我们让大脑把这些记忆巩固成长期记忆。

and we're allowing the brain to consolidate them into a long term memory.

所以这实际上就是学习的过程：你必须在练习之间睡觉，然后再练习，再练习，因为正是在这个过程中，大脑里的化学变化才转化为结构变化。

So this is actually the process of learning is you have to have sleep in the middle of practice and then practice again and practice again, if you will, because that is where that chemical change is being transformed into a structural change in the brain.

所以我告诉我学生，我是一所大型大学的教授，我说，你不能临时抱佛脚去应付考试。

So I I tell my students, I'm a professor at a big university, and I say, you can't cram for the exam.

我的意思是，你可以。

I mean, you can.

你可以来这儿。

You could come in here.

你可以熬夜，形成所有这些短期记忆，然后尽快写完我的考试，但你并没有真正学会。

You could stay up all night and form all these short term memories and then write my exam as fast as possible, but you won't have learned it.

所以我希望你们以后不需要用到这些信息。

So I hope you won't need that information later on.

而且因为我在医学院教书，我们希望他们能记住。

And since I teach in the med school, we're hoping they'll remember.

你睡觉的时候，大脑里发生了什么？

What is happening in the brain when you sleep?

这时候我们能看到大脑结构实际上在发生变化。

So this is when we see structure actually changing in the brain.

要在人脑上观察这个很难，因为变化发生的尺度非常小。

It's hard to map in a human brain because it's happening on such a small scale.

但有一种观点认为，我们白天做过的事情，在睡觉时其实会被大脑重新回放。

But there's an idea that what we've done the day before is actually being replayed in our brains as we're sleeping.

有些研究者做了实验，他们比我更需要少睡，因为他们整夜不睡来研究睡眠。

And so there's experiments done by people who need less sleep than I do because they stay up all night studying sleep.

这真的很讽刺。

It's very ironic.

我们真的让人整夜躺在核磁共振扫描仪里，然后发现，如果白天让某人练习一项任务，再整夜扫描他们，就能看到同样的脑区被重新激活，几乎就像我们在离线练习一样。

We're actually having people sleep all night long in an MRI scanner, and they can see that if they have someone practicing a task during the day and then they scan them all night, they'll actually see those same brain regions reactivated, almost as if we're practicing offline.

也许我们在睡觉时正在回放记忆。

Maybe we're replaying the memory as we're sleeping.

这是一种观点。

That's one idea.

关于睡眠的不同阶段以及它们如何影响学习，还有一些其他的看法。

There's some other ideas around different phases of sleep and how they may affect learnings.

你知道，我们在夜间有深度睡眠的时候，也有眼球在眼皮下移动的时候，这叫做快速眼动。

You know, we have these times in the night where we're deeply asleep, times in the night where our eyes are actually moving under our eyelids called rapid eye movement.

它们可能支持不同类型的记忆。

They may be supporting different types of memories.

我认为科学上对于睡眠中到底发生了什么还没有定论。

I think that the jury is still out scientifically as to exactly what is happening in sleep.

这太重要了。

That is so essential.

但是，我们非常清楚，如果你不睡觉，你就学不到东西。

But, certainly, we are very clear that if you don't sleep, you don't learn.

博伊德医生，运动对大脑有哪些改变性的好处？

Doctor Boyd, what are the brain changing benefits of exercise?

运动对大脑来说就像火箭燃料，而且运动的形式可以多种多样。

Exercise is rocket fuel in the brain, and it can be many different forms of exercise.

所以任何运动都有帮助。

So any exercise helps.

你不一定非得报名参加波士顿马拉松。

You don't have to sign up for the Boston Marathon.

对吧？

K?

我们不用搞得太夸张。

We're not gonna get too crazy.

如果你想的话，当然可以。

You can if you want to.

那很棒。

It's wonderful.

也很有趣。

Very fun.

你可以散步。

You can walk.

你可以做园艺。

You can garden.

你可以跳舞。

You can dance.

这些都是运动。

That's exercise.

如果你时间比较紧，我们在实验室研究的运动叫做高强度间歇训练。

If you're tighter on time, the exercise that we study in my lab is called high intensity interval training.

就是HIIT。

So HIIT.

听起来好可怕。

That sounds horrible.

好消息是，只需要九分钟。

Well, the good news is it only takes nine minutes.

好的。

Okay.

所以对于忙碌的人来说，这可能适合你。

So for the busy person, this might be for you.

我们在实验室里做的是，把这种短时间的高强度运动结合起来。

What what we do in the lab is we pair these short bouts of very intense exercise.

人们会以最大能力的85%进行三分钟的运动，尽可能努力。

So people do three minutes at 85% of their maximal capacity, hard as they can.

我让中风患者做这个。

And I have stroke patients doing this.

我实验室里还有85岁的老人做这个。

I have 85 year olds doing this in my lab.

他们做三次，然后练习他们想学的任务。

They do that three times, and then they practice a task they're trying to learn.

我们发现，通过结合这种运动，他们学习任务的量显著增加。

And we see significant increases in the amount that they learn in that task by pairing it with that exercise.

然后我们就能绘制出运动在大脑中引起的所有变化。

And then we can map and see all the changes that exercise is inducing in the brain.

所以我们在实验室里做了一个非常棒的实验。

So we did this amazing experiment in my lab.

这是我们做过的最棒、最令人兴奋的实验之一。

It's one of the best and most exciting ones we've ever done.

我的研究生让参与者先运动，然后练习一项任务，我们想看看运动与否对他们的学习有没有影响。

My graduate student had people exercise and then practice a task, and we looked to see was there an effective exercise versus no exercise on their learning.

结果我们什么都没发现。

We saw nothing.

不运动组和运动组的表现完全一样。

The not exercise and the exercise group look exactly the same.

然后他们睡了一觉，运动组比前一天晚上有了显著的进步。

So they slept, and the exercise group has significantly improved from where they were the night before.

他们通过前一天的运动加练习，在一夜之间变得更好了。

They got better overnight with exercise paired with the practice the day before.

没运动的那组，他们只是练习了测试。

The rest group that didn't exercise, they just practiced the test.

他们的表现完全一样。

They look exactly the same.

所以这让我们觉得，运动真正起的作用之一，就是帮助巩固记忆的过程。

So it suggests to us, and we think that this is one of the things exercise is really doing, is that it's helping that consolidation process.

也就是说，它帮助了隔夜的学习效果。

So it's helping that overnight learning, if you will.

那具体是什么运动呢？

So what exercises?

因为你现在告诉我中风患者都在做这个，我觉得我都没什么好抱怨的了。

Because now now that you've told me that stroke patients are doing this, now I feel like I can't be complaining about it.

在我们实验室，我们用的是动感单车。

So in my lab, we use a cycle Okay.

就是那种自行车，因为实验室空间比较小，大家可以在上面骑。

A bicycle that people can ride because it's in a tight lab environment.

但任何高强度的运动或者这些间歇训练，似乎对大脑非常有效，实际上对我们的代谢系统也很有效。

But any kind of high intensity exercise or these interval trainings seem to be very powerful on the brain and actually also powerful on our metabolic system.

比如我同事在英属哥伦比亚大学的研究，她叫特蕾莎·路易·安布罗斯。

So work from my colleague at the University of British Columbia, her name is Theresa Louie Ambrose.

她研究了力量训练，就是那种非常高强度的力量训练，发现它对女性特别有效，而且我们发现她们跌倒的次数减少了。

She's looked at strength training, this bouts of this very intense strength training, and shown that it is particularly powerful for women and that what we find is that they are not falling as much.

她们的骨密度和肌肉量都增加了。

Their bone density and bone muscle mass goes up.

这些都很好。

That's all great.

但她发现，虽然她完全没有训练她们的认知能力，她们的思维却改善了。

But what she found that she didn't train at all is their cognition, their thinking improved.

而且这似乎是力量训练对老年女性特别明显的一个优势。

And it seems to be a very particular advantage of the strength training in older women in particular.

所以这是另一种方式。

So that's another way.

这些运动干预还有一个好处，你知道是什么吗？

The other kind of benefit of all these exercise interventions, do you know what they do?

它们能帮你睡个好觉。

They help you sleep.

所以你会看到这种循环是相辅相成的。

And so you see this kind of cycle go together.

你运动了，睡得更好，心情也没那么低落。

So you exercise, you sleep better, you're less depressed.

然后你可能会继续运动，开始进入我们所说的正向循环。

Then you might exercise, and you start to spin up what we call a positive feedback loop.

一个积极的行为会带动下一个，再下一个。

So one positive behavior leverages the next and the next.

那我想聊聊我在家怎么做到这些。

So I wanna talk about how I can do this at home.

因为听起来，如果我在动感单车上拼命骑三分钟，或者举些重物做力量训练，我就能得到一些大脑的养分。

Because it sounds like if I push myself for three minutes on a bike or I lift some heavy stuff and do some strength training, I'm gonna get some some, like, brain juice

这让我能记住事情，学得更快，或者思路更清晰。

That makes me remember things or learn faster or just think clearer.

是这样吗？

Is that what's going on?

那具体怎么应用呢？

Like, how do we apply this?

怎么应用呢？

How do you apply it?

如果你进行任何锻炼，实际上你是在释放一种神经化学物质，让你的大脑更具神经可塑性。

So if you engage in any exercise, what you're actually doing is releasing a neurochemical that makes your brain more neuroplastic.

它叫做脑源性神经营养因子。

It's called brain derived neurotrophic factor.

它的作用是让我们的神经元更容易重新组织。

And what it does is it allows our neurons to reorganize more easily.

所以它是锻炼的副产品，特别是在我们的肌肉和大脑中。

And so it's a byproduct of exercise specifically in both our muscles and our brain.

你做什么类型的运动，取决于你喜欢什么。

What type of exercise you engage in, it depends on what you enjoy.

记得我们之前说过，要回到参与和享受上。

Remember, we came back to engagement and enjoyment.

那你喜欢做什么呢？

So what is it that you like to do?

我喜欢骑车和跑步，还特别喜欢滑雪。

I like to cycle and run, and I love to ski.

这三样是我最喜欢的。

Those are my three favorites.

也许你真的很喜欢散步或者攀岩。

Maybe you really enjoy walking or rock climbing.

真的可以是任何运动。

It really could be anything.

那我是不是

And do I

是不是必须得做够一定的时间，还是说哪怕只是出门随便走走，动动身体，就能开始激活——不是专业术语，是我说的‘脑汁’——让你思维更清晰？

have to do it for a certain period of time, or is just literally getting your rear end out the door for a lousy walk around the block and moving your body will start to activate, not a technical term, my term brain juice to help you think more clearly.

会的。

It will.

那挺酷的。

That's pretty cool.

我觉得这很神奇。

I think it's amazing.

你提到的第三点，对大脑健康和神经可塑性特别好的，就是任何能降低你压力的活动。

And the third thing that you said that is really good for brain health and neuroplasticity is anything that you do that lowers your stress.

当我们有压力时，身体会释放一种压力激素，叫皮质醇。

So when we're stressed, we release a stress hormone cortisol.

皮质醇有个负面影响，它会阻碍那些让大脑更具可塑性的生长因子，所以它们之间是相互竞争的。

And cortisol has this negative effect of blocking the growth factors that allow the brain to be more neuroplastic so they compete.

所以我有时会这样描述：想象你的大脑里只有几个停车位，如果皮质醇占了这些位置，那些能让大脑发生改变的滋养因子就没地方停了。

So I sometimes describe this as imagine you've got just a few parking spots in your brain, and if cortisol is parked in them, we can't get our trophic factors that allow brain change into that same spot.

已经满了。

It's full.

所以如果停车场满了，被皮质醇淹没，我们的学习能力就会大打折扣，远不如我们能把这些皮质醇的车倒出去，让营养因子进来，让大脑更有能力进行神经可塑性变化的时候。

So if the parking lot's full, flooded with cortisol, we're not nearly as capable of learning as if we can reverse those cortisol cars out and allow our trophic factors to come in and now allow the brain to be more capable of neuroplasticity.

几年前，我们实验室确实做过一项研究，我们比较了练瑜伽的人和跑步的人。

We actually did a study in my lab some years ago, and we were looking at people who practice yoga versus runners.

我的学生把研究结果带给我，我告诉你，我是个跑步爱好者。

My student brought me the study, and I will tell you I'm a runner.

我当时就想，哦，跑步的人肯定比练瑜伽的人表现更好。

And I was like, oh, the runners are gonna be better than the yoga people.

我住在温哥华，那里人人都练瑜伽。

I live in Vancouver, everyone does yoga.

所以我对瑜伽很有偏见，因为我不练瑜伽，我身体特别僵硬。

So I have great disdain because I don't do yoga because I'm very inflexible.

嗯，博伊德医生，你知道你是可以改变的。

So Well, you know you can change, doctor Boyd.

你知道吗，只要你能坚持做困难的事情，踏上瑜伽垫，你的大脑和柔韧性都会改变的。

You know what can hard things and get on that mat, your brain and your flexibility will change.

那肯定会好很多。

It would be so much better.

我确实应该去练。

And I really should.

我跟你说这个研究结果的时候，我会不会觉得自己很傻？

And when I tell you the findings of the study, am I gonna feel silly?

因为我们研究的是人们在压力环境或压力情境下的反应。

Because what we looked at was how people responded to a stressful environment, a stressful situation.

我们让受试者躺在核磁共振仪里。

We had people in the MRI machine.

我们给他们制造快乐、恐惧和压力的情境，同时扫描他们的大脑，观察杏仁核的反应。

We're imaging their brains as we're putting them into happy, fearful, and stressful situations, and we're looking at how the amygdala reacts.

那些跑步者的杏仁核像火球一样亮了起来。

And in those runners, that amygdala lit up like a fireball.

我当时觉得有点傻，因为在我们那些练瑜伽的参与者中……

And I felt kinda silly because in our participants who practice yoga...

这些人并不是每周练很多小时，可能每周就上两三节休闲课，也许就两节。

And these were not people who did a million hours a week, did three recreational classes a week, maybe, maybe two.

我们看到的是，杏仁核被激活了，但随后其他记忆结构也被激活了。

What we saw was the amygdala turned on, but then other memory structures turned on.

所以，根据我们的推断以及对这些人的访谈，我们得出了这样的结论。

And so our inference and from our interviews with these folks, we took away.

他们能够看到那个环境，那个充满压力的环境，并且观察它、判断它，但他们没有被它控制。

They were able to see that environment, that stressful environment, and observe it and judge it, but they weren't taken over by it.

所以，冥想、正念这些练习可能确实有些作用，也许瑜伽中的一部分能让人在面对压力情境时更容易应对。

And so there maybe is something to these practices of meditation, mindfulness, maybe that's a part of yoga that may give people an ability to more easily deal with a stressful situation when they see it.

我们现在正在进行一项关于冥想或正念干预的研究，叫做慈心冥想。

We right now are running a study of a meditation or a mindfulness intervention called loving kindness meditation.

我们做的是，我们找了一些老师。

And so what we've done is we've taken teachers.

我们看了他们的职业倦怠率，还有抑郁和焦虑的比例。

We've looked at their burnout rates, their rates of depression and anxiety.

他们参加了这个慈心禅干预，也就是冥想干预，然后自己练习了三十天。

They've engaged in this loving kindness intervention, meditation intervention, and they practice it on their own for thirty days.

他们只上一节课。

They have one class.

然后自己练习。

They practice it.

他们回来之后，我们发现他们的职业倦怠水平有了显著变化，大脑也发生了变化。

They come back, and we see significant change in their levels of burnout and in their brain.

所以你的假设，可以说是，因为你还在研究过程中，这种特定形式的冥想……

So your hypothesis, so to speak, because you're in the middle of this study, this particular form of meditation...

你能给不太了解的人简单解释一下这是什么吗？

And can you explain for the person just briefly who does not know what that is?

因为我也是最近才搞明白这是什么。

Because I only recently figured out what this was.

当然可以。

Sure.

这是一种练习自我慈悲的方式。

It's a form of practicing self compassion.

就是给自己放个假。

So just giving yourself a break.

我不确定这种冥想方式有什么特别之处。

And I don't know if there's anything special about this form of meditation.

我觉得，只要能找到适合自己的练习，或者让自己处于一个能降低皮质醇、更专注、对自己更慈悲的环境中，这些都非常有帮助，而且我们能看到它们对大脑的影响。

I think the practice that you can find or the environment you can put yourself in to reduce your cortisol, to be more mindful, to be compassionate with yourself, all of those things are incredibly helpful, and we can see their impact on the brain.

这太酷了。

That's so cool.

博伊德医生，重新连接大脑需要多长时间？

Doctor Boyd, how long does it take to rewire your brain?

嗯，我们刚刚就做到了。

Well, we just did it.

什么意思？

What do mean?

我们今天就已经做到了。

So we've done it today.

在我们谈话的这段时间里，我们已经做到了。

We've done it in the time we've been speaking.

所以这个问题很有意思。

So this is such an interesting question.

我记得是马尔科姆·格拉德威尔推广了这个观点，说我们需要一万小时的练习才能学好一件事，成为大师。

I think it was Malcolm Gladwell who popularized this idea that we need ten thousand hours of practice to learn something well, to become a master.

所以我可以告诉你，你在那一万小时里的第一个小时练习中，就已经改变了你的大脑。

So I can tell you that you changed your brain in the first hour of practice in that ten thousand.

如果你练了一万零一个小时，你仍然在改变你的大脑。

And if you did ten thousand and one, you're still changing your brain.

我觉得没有一个神奇的数字。

I don't think there's a magic number.

这个过程一直在发生。

It's happening.

这需要大量的时间和练习，但每一次练习、每一个小时、每一天，你都在一点点地改变它。

It takes a lot of time, and it takes a lot of practice, but you're incrementally changing it with every trial of practice, every hour of practice, every day of practice.

而且每个人的情况可能都不一样。

That may also be different from person to person.

在我的研究中，我们把这称为“剂量问题”。

So in my research, we call this the dose problem.

那么，改变大脑需要多少练习才合适呢？

So what's the right dose of practice to change the brain?

我们真的不知道。

And we really don't know.

我们之所以难以回答这个问题，其中一个原因就是每个人的情况都不同。

And one of the reasons we struggle with this is because it's different for every person.

作为科学家，我们通常会尝试进行大规模研究，然后通过统计数据得出一个统一的答案，但我不确定是否存在这样一个统一的答案。

So as a scientist, we try to run a big study and then have some statistics and come to one single answer, but I don't know that there's a single answer.

我觉得这种说法可能太简单了，这取决于学习者本身、你想学什么，以及你想学得多好。

I think that maybe is very simplistic, and it depends on the learner, what you're trying to learn, and how well you're trying to learn it.

但我认为我们能从中得出的结论是，每次练习，你的大脑都会多改变一点，再多一点。

But I think what we can take away from all of that is that every time you're practicing, you are changing your brain a little bit more, a little bit more.

而随着时间的推移，练习的积累才是真正带来持久改变的关键。

And the accumulation of practice across time is what's gonna really lead to a lasting change.

你的意思是，当你积极参与某些类型的活动，尤其是那些对你来说有点难的事情时，这就是大脑在重新连接自己的一个例子。

Your point is when you actively engage in certain types of activities, particularly ones that are kinda hard for you to do, that's an example of your brain rewiring itself.

实时重新连接自己。

Rewiring itself in real time.

关于剂量问题的另一部分是，你不能一直以同样的难度反复练习。

The other part of that dose issue is you can't just practice at the same difficulty over and over again.

随着你进步，难度需要不断增加。

It needs to get harder as you go.

哦，等等。

Oh, wait.

等一下。

Hold on.

等等。

Wait a minute.

必须越做越难，才能促使大脑发生结构性变化。

It has to get harder as you do it for it to force a structural change in your brain.

让它持续变化。

To keep changing it.

你能给我举个例子吗？

Can you give me an example?

当然。

Sure.

比如说你想学弹钢琴。

Well, let's say you wanna learn to play piano.

我唯一会弹的就是《筷子》这首曲子。

So the only thing I can play on the piano is chopsticks.

所以如果我永远只弹《筷子》这首曲子，我的大脑就不会有任何改变。

And so if I just keep playing chopsticks forever, I'm not changing my brain.

我已经会弹了。

I can already do it.

所以继续练那个其实没什么用。

So continuing to practice that is is not helpful.

所以如果我真的想学会弹钢琴，真的想改变大脑来做到这一点，我就得去挑战更难一点的曲子……

So if I really wanted to be able to play the piano, I really wanted to change my brain to allow that, I would have to move on to a more...

稍微难一点的，然后再难一点，再难一点。

A somewhat more difficult piece and then a somewhat more difficult and somewhat more difficult.

嗯，我喜欢的是，你可以把“难”这件事重新理解一下，对。

Well, what I love is you can reframe the fact that it's hard Mhmm.

把它当作你在改变大脑的证据。

As evidence that you're changing your brain

完全正确。

Absolutely.

而且你在成长。

And that you're growing.

我很想聊聊可视化。

I would love to talk about visualization.

博伊德医生，当你有意识地想象某件事时，比如你要参加的比赛、要去的约会，或者你在努力做一件你关心的事情，你的大脑里发生了什么？

Doctor Boyd, what's happening in your brain when you are intentionally visualizing something, whether it's a race that you're going to run or it's a date that you're gonna go on or it is you working hard on something that you care about.

当你想象某件事时，发生了什么？

What's happening when you imagine something?

当你想象某件事时，你是在心里排练它。

So when you're imagining something, you're mentally rehearsing it.

好。

K.

你还记得我说过我们的大脑是通过这些活动网络运作的吗？

And do you remember I said that our brain is functioning with these networks of activities?

所以不同的脑区会一起亮起来。

So different brain regions are lighting up together.

当我们进行心理演练时，那些相同的大脑区域会亮起来。

When we mentally rehearse, those same brain regions are lighting up.

比如，如果你在心理演练一个动作，除了运动区域外，所有大脑区域都会亮起来。

If you're mentally rehearsing a movement, for example, every brain region lights up except for the motor area.

所以就好像我们为动作做好了所有准备，只是没有发出行动指令，可以这么说。

So it's as if we get all ready for the movement, and we just don't issue the go command, if you will.

对。

Yep.

这就是为什么大多数顶尖运动员会进行心理演练。

And so this is why most elite athletes engage in mental rehearsal.

比赛就会这样进行。

This is how the race is going to go.

没错。

Exactly.

这是一种很好的方式，可以在不消耗体力的情况下获得更多练习。

It's a great way to get more practice without it being physically exhaustive.

所以你可以想想我治疗的那些中风病人。

So you think about maybe the stroke patients that I work with.

这样他们回家后也能练习活动。

This is a way for them to go home and practice moving.

这很安全。

It's safe.

他们不会摔倒。

They're not going to fall.

他们不需要别人帮忙，而且还能继续得到大量的练习。

They're not gonna need help, and they can continue to get a high dose of practice.

不过事实证明，想象的类型其实很重要。

Now the type of visualization actually matters, it turns out.

你可以想象自己挂在天花板上，低头看着自己的身体，或者想象自己就在身体里，亲身参与其中。

You could imagine being on the ceiling and looking down at your body, or you could imagine you're in your body and you're engaged in it.

而且事实证明，如果你是在自己的身体里，你会更投入，更像第一人称视角。

And it turns out that if you're in your body, you're more first person engagement.

那种心理演练对学习和大脑改变的效果，会比从外部旁观要好。

That mental rehearsal is going to have a better effect on learning and on brain change than if you're a kind of observer from the outside.

所以如果

So if

我有个大型销售会议。

I have, like, a big sales meeting.

你是说，博伊德医生，不要想象自己从外面看到自己做演示的场景，对吧。

You're saying, doctor Boyd, don't imagine a scene where you're seeing yourself Right.

做演示。

Doing the presentation.

要想象你从自己身体里看向观众或会议室里其他人的场景，因为当你从自己身体内部去想象时，会发生什么？

Imagine a scene where you're looking out at the audience or the people around the conference room table because what what happens when you imagine it from inside your own body?

当你从自己身体内部去想象时，你是在预测那会是什么感觉。

So when you're imagining from inside your own body, you're generating predictions of what it's gonna feel like.

所以你几乎是在预先体验你将要有的感官感受。

So you're almost pre predicting the sensory experience that you're going to have.

所以这让练习变得更真实。

And so it makes it a more realistic form of practice.

你大脑里有个叫小脑的部分，特别擅长做这些预测，预测错误并纠正错误。

There's a part of your brain called the cerebellum that's very good at these predictions, predicting errors and correcting for errors.

所以你在让它和你一起参与这种准备，这就是为什么它可能更有效。

And so you're letting it engage in that preparation with you, and that's why it's probably a more effective approach.

这太酷了。

That's super cool.

是不是很妙？

Isn't it neat?

真的很妙。

Really neat.

博伊德医生，作为神经科学家，你对显化有什么看法？

Doctor Boyd, as a neuroscientist, what is your opinion on manifesting?

显化真的很有意思。

Manifesting is really interesting.

这也是一种视觉化的方式，但更像是把那种视觉化或心理排练投射出去。

It's a way of visualizing as well, but kind of projecting that visualization or that mental rehearsal.

有证据表明，当我们进行心理排练时，我们会想象或显化事情会如何发展，实际上我们确实在激活大脑的某个区域……

There's some evidence that as we're doing mental rehearsal, we're visualizing or manifesting how we think something's going to go, that we actually are generating activity in one of the...

就是我们所说的奖赏回路。

What we call reward circuits of the brain.

还有另一种大脑化学物质，多巴胺，它是一种非常积极的……

So another one of these chemicals in our brain, this one dopamine, which is a very positive...

它是我们的奖赏化学物质。

It's our reward chemical.

当我们做了好事的时候。

We did something good.

就像我们大脑里的小金星。

It's like our little brain gold star.

就像，你做到了。

Like, you you did it.

当你想着显化某件事、进行可视化时，你可能会获得这些多巴胺的释放，这会强烈强化你朝着那个目标、朝着你正在努力的方向前进。

That when you're thinking about manifesting something, visualizing, you may be getting these dopamine releases that are highly reinforcing towards that goal that you have, towards what you're working towards.

所以，这就是为什么这可能是一个有效工具的理论之一。

And so that is one of the kind of theories, if you will, for why this may be an effective tool.

关于显化，另一个非常有趣的点是，我们认为它是一种为未来做好准备的大脑方式。

The other thing that's really interesting about manifesting is we think that it's a way of preparing the brain for what's to come.

我们用的词是“为大脑的改变做铺垫”。

The word we use would be priming the brain for change.

也就是说，让大脑进入一种准备好接受新信息、新任务的状态。

So getting the brain to a state where it's ready to take on that new information, that new task.

所以这几乎就像是一个练习或准备阶段，这样当你真正进行身体参与时，你的大脑已经准备好充分利用它。

And so it's almost like a practice or a preparatory phase so that then when you do have the physical engagement, your brain is actually ready to take the most out of it.

显化是个棘手的话题，但确实有证据表明它在大脑中有这些强烈的影响。

Manifesting's a tricky one, but there certainly is evidence to suggest that it has these strong effects within the brain.

我们认为这就是为什么它可以成为一个积极的习惯去养成。

And we we think that's why it can be a positive, I guess, a habit, if you will, to engage in.

博伊德医生，你能解释一下为什么用一句“今天会是美好的一天”来开启一天，这对大脑有什么作用吗？

Can you explain, doctor Boyd, why starting the day with a statement today is going to be a good day, how that works in your brain?

我喜欢这个问题。

I love that.

而且我也同意。

And I want to agree.

我觉得这是开启一天的好方式。

I think this is a wonderful way to start your day.

当你用某种积极的肯定句开始一天时，你其实是在为接下来发生的事情给大脑做预热。

When you start your day off with some kind of a a positive affirmation, you again are priming your brain for what's to come.

你在让大脑做好准备。

You're preparing your brain.

你在为大脑铺好桌子。

You're setting the brain table.

今天会是美好的一天。

This is going to be a good day.

所以在这个过程中，你降低了你的压力激素。

So in that process, you've pushed down your stress hormone.

皮质醇在下降。

Cortisol's going down.

你在释放多巴胺，因为你在预期一些积极的事情。

You're releasing dopamine because you're predicting something positive.

所以你在得到……

So you're getting...

可以说，你在释放让你快乐的神经递质。

You're happy, if you will, neurotransmitter out.

如果你把这个延续下去，有很好的证据表明，那些乐观的人，一生中表现出这种乐观态度的人，实际上大脑更健康，而且在大脑受伤后恢复得更好。

And if you take that forward, there's really good evidence that people who are optimistic, who demonstrate this optimism across their life, they actually have better brain health, and they have better outcomes after their brain is hurt.

所以，关于这种乐观预期的总体想法是，你在改变大脑的神经化学，可以说，你在设定你的意图。

And so the overall idea around kind of this optimistic projection is you're changing the neurochemistry of your brain, and you're setting your intention, if you will.

然后，随着你度过这一天，你更有可能坚持到底。

And then you're much more likely to follow through on that as you move through the course of

你的一天。

your day.

还有没有其他你可以对自己说的话，或者一些句子，能对你的大脑产生这种积极向上的螺旋效应？

Are there other things you could say to yourself or sentences that could have that kind of positive upward spiral effect on your brain?

我觉得句子的内容可能并不重要。

I think it doesn't probably matter the content of the sentence.

无论你能找到什么，只要能把你推向那种乐观的状态，那就是对你的大脑最有效的。

Whatever it is you can pull out that's going to push you towards that optimistic state, That's what's going to work best for your brain.

所以，今天会是美好的一天，或者这太棒了。

So today is gonna be a great day or this is amazing.

能和你一起在波士顿，我觉得非常幸运。

I feel so lucky to be here in Boston with you.

真的就是在表达。

Really just expressing.

而且我们知道，表达感恩对大脑来说是非常非常健康的事情。

And we know that the expression of gratitude can be a very, very healthy thing on the brain.

基于我们刚才聊到的这些原因，这大概就属于那些皮质醇……

For all these reasons that we've talked about, it's probably falls into these cortisol...

就是我所说的降低皮质醇的那一类。

This bin of what I call cortisol reducers.

所以我很感恩。

So I'm grateful.

我很感激能有这个机会，也感激我的家人支持我重返校园，让我在二十多岁的时候拿到了博士学位。

I'm grateful that I have this opportunity, that I had a family that allowed me to go back to school and get a PhD in my mid twenties.

我多幸运啊。

How lucky am I?

很多人可能也想这么做，但未必有机会。

Many people would have loved to do that and maybe couldn't.

我不会把这当作理所当然。

And I don't take that for granted.

我会把这份感恩一直带在身边。

I take that forward with me.

我平时经常提醒自己这一点，而且……

In my day, I remind myself of that often And that...

然后我就会想，自己能在这里，靠学习谋生，是多么幸运的事。

Then how lucky I am to be able to be here and basically get to learn things for a living.

主动练习感恩，就是强迫自己去注意那些顺利的事情，而不是为那些不顺心的事焦虑。

An active practice of gratitude is forcing yourself to notice what's going well instead of stressing about the things that aren't.

根据你教我们的这些内容，我可以想象，当你强迫自己去注意那些顺利的事情时，肯定会有一种积极的波动，影响你提到的三个方面：大脑的化学、结构和功能。

And based on everything that you're teaching us, I can only imagine that when you force yourself to notice what's going well, there must be a positive wave happening through all three of the things that you talked about, the chemical, structural, and functional part of the brain.

确实是这样。

That is indeed the case.

所以我们看到，这又是在为学习行为带来那种投入感和准备状态。

So we see that it's, again, bringing that engagement and that priming to the act of learning.

练习感恩的人，大脑的神经化学状态更好，抑郁率也更低。

People who practice gratitude, again, have better neurochemistry in their brain, less rates of depression.

而且，你还能降低这些负面情绪，降低皮质醇，减少抑郁，睡眠可能也会更好。

And, again, you're spinning down these negative things, spinning down your cortisol, reducing your depression, probably sleeping better,

等等之类的。

and so on.

博伊德医生，我很喜欢那个“降下来”的说法。

Doctor Boyd, I love that image of spinning down.

你们听到博伊德医生讲这个的时候，是不是也有同感？

Don't you as you hear doctor Boyd talking about this?

而且你一直在强调同一个观点。

And you keep coming back to the same message.

你拥有的掌控力比你想象的要大。

You have more control than you think.

我很高兴知道这一点，也很喜欢你教我们的这些简单方法。

And I love knowing that, and I love these simple things that you're teaching us.

我们稍微休息一下。

Let's take a quick break.

我想让大家好好消化一下这些内容，同时也想给我们优秀的赞助商一个机会说几句话。但请大家继续收听，因为我们回来的时候，医生。

I want that to all sink in, and I also wanna give our amazing sponsors a chance to share a few words, but I want you to stay with us because when we come back, Doctor.

博伊德医生接下来会解释，怎样才能让学习更有效，以及如何找到最适合你大脑的学习方式，因为你的大脑和我的不一样。

Boyd is gonna explain what makes learning stick and how to figure out exactly how your brain learns best because your brain learns differently than mine does.

博伊德医生

And Doctor.

会在短暂的休息之后详细讲解这些内容。

Boyd is gonna unpack that after this short break.

所以请继续收听。

So stay with us.

有确凿的证据表明，乐观的人，那些一生都保持乐观态度的人，他们的大脑健康状况确实更好。

There's really good evidence that people who are optimistic, who demonstrate this optimism across their life, they actually have better brain health.

刚才那位是

That was Doctor.

拉拉·博伊德医生。

Lara Boyd.

她是世界顶尖的神经科学家，也是不列颠哥伦比亚大学的知名教授。

She's a world leading neuroscientist and a renowned professor at the University of British Columbia.

我喜欢她的一点是，她说只要你在这里听讲和学习，你的大脑就会不一样。

And one of the things I love about her is she is saying that just by being here, listening and learning, your brain will not be the same.

它正在成长。

It is growing.

它很兴奋。

It is excited.

你在改变，在学习。

You are changing and learning.

这多酷啊？

How cool is that?

所以，博伊德博士，我想请你解释一个我觉得我们都经历过的例子。

So, doctor Boyd, I'd love to have you explain an example that I think has happened to all of us.

就是那种现象，当你决定要买一辆新车，或者你看到一辆车，然后你就想，哦，我好喜欢那辆车。

And it's that phenomenon that happens when you either decide you're gonna buy a new car or you see a car and you're just like, oh, I love that car.

然后突然你到处都能看到那辆绿色的Rivian皮卡。

And then suddenly you see the green Rivian pickup everywhere.

而前一天，你根本没注意到它。

And the day before, you didn't see it.

当你突然看到那些车，或者听到你刚才提到的那首歌时，你脑海里到底发生了什么？

What's actually happening in your mind when you suddenly see the cars or you hear the song that you just said?

这其实是你的意识在逐渐建立，让你注意到了它。

It's really an awareness building that's come to you.

当然，并不是那些车变多了。

Like, of course, there aren't more of those cars.

它们本来就在那里。

They were already all there.

顺便说一句，那辆车真的很棒。

That is a marvelous car, by the way.

它们一直都在，只是你现在把注意力放到了它们身上。

They were already all there, and now you've just brought your attention to it.

所以，注意力是我们大脑里另一个非常有趣的东西。

So attention is another really interesting thing within our brain.

我们知道，注意力对我们的学习能力非常重要，而且对神经可塑性也非常关键。

We know that attention plays very importantly into our ability to learn, and it also plays very importantly into neuroplasticity.

所以，我们关注的事情，我们的大脑更容易发生改变。

So the things we pay attention to, we're better able to change our brain around.

无论是你想学的一项任务，还是你在找某款车，或者你注意到了一首歌。

So whether that be a task you're trying to learn, whether or not you're looking for a particular car or you've noticed a song.

我们之前聊到学习风格，基本上每个人的大脑学习方式都有点不一样。

We were talking about learning styles and how basically everybody's brain learns a little bit differently.

你怎么知道自己的大脑是怎么学习的呢？

How do you figure out how your brain learns?

这需要一点

It takes a bit

自我实验才能找到答案。

of self experimentation to find it.

关于你的风格是什么，什么能帮助你成为最好的学习者。

In terms of what's your style, what's going to help you be the best learner.

我觉得这就要靠多练习。

I think that that comes to just practice.

失败了也没关系。

Be okay if it fails.

那没什么。

That's okay.

失败是好事。

Failure is great.

我失败过很多次。

I've had lots of failures.

我有很多实验没成功，很多经费申请没批下来。

I've had many experiments not work, many grants not funded.

说实话，做学术的生活大部分时候都是失败，但每次失败都有教育意义。

I mean, the life of an academic is mostly failure, to be quite honest, but they're all instructional.

比如，这个没成功。

Like, this didn't work.

好的。

Okay.

那我们就这么做吧。

Well, let's do that.

这确实是接下来非常重要且有趣的事情。

Like, that's really important and interesting next.

所以，这就是你在自我学习过程中需要去做的。

And so that's what you have to do as you're learning for yourself.

你的风格是什么？

What is your style?

什么样的环境最适合你？

What's your environment that's going to work the best?

你可以通过我们之前讨论的那些事情来帮助自己。

You can help yourself by doing these other things we've talked about.

降低皮质醇，锻炼身体，保证睡眠，保持投入。

Reduce your cortisol, exercise, sleep, be engaged.

试着去学一些你真正热爱的东西。

Try to learn something you really love.

比如说，如果咱们聊的是微积分，我肯定就没那么有热情了。

Like, I will tell you if we were talking about calculus, I would be decidedly less passionate.

所以，我的一大乐趣就是，我学的东西正是我已经痴迷的。

So one of the treats I get to have is I'm learning about what I'm obsessed in already.

这并不难。

It's not hard.

因为我一直在想它。

Because I think about it.

我半夜醒来都在想。

I wake up in the night thinking about it.

跑步的时候也在想。

Think about it on my run.

这就是我做的事，也是我真正、真正感兴趣的东西。

It's kind of what I do and what I'm really, really interested in.

最后一点是，这会在你的一生中不断变化。

And then the last thought there is that's gonna change throughout your lifespan.

你感兴趣的东西、你学习的方式，以及你在什么环境下学习效果最好。

What you're interested in, how you're learning, and in what environment you're learning best.

这些都会随着时间而改变。

It shifts with time.

我很喜欢这个建议，就是认真思考一下环境，或者你学习效果最好的方式。

I love the, counsel to really just think about the environment or the ways in which you best learn.

比如，我丈夫就特别喜欢在咖啡店里工作。

Like, my husband loves working in a coffee shop.

我也不知道为什么，就是那种噪音和忙碌的氛围。

Because I don't know what it is about the noise and the activity.

他就是能集中注意力。

He just is able to focus.

真有意思。

So interesting.

我连自己喝的咖啡都顾不上，因为周围太吵了，分心的事情太多了。

I can barely pay attention to the cup of coffee I'm drinking because there's so much distraction going on.

所以对我来说，这就是个例子，说明我没办法在那种嘈杂的环境里工作。

So that would be an example for me of going, can't work in a crowded environment like that.

另外，关于我大脑的工作方式，我还发现了一点：如果你给我一张纸，让我读点东西并记住，我读得可能比谁都快，但我记不住。

The other thing that I've learned about myself in terms of the way my brain works is if you hand me a piece of paper and expect me to read something and retain it, I can read that thing probably faster than anybody, but I don't remember it.

但如果你直接告诉我，我就能记住。

But if you tell it to me.

我还发现，比起自己主动开始做一件事，我更擅长回应别人给我的东西。

And I've also learned that I am better if I am responding to something versus having to start it.

还有一点我发现的，就是我显然是个爱说话的人。

And another thing that I've learned is I'm obviously a talker.

所以，你在听这个播客的时候，可能会觉得有帮助的是，我写的书通常都是先讲出来的。

And so it may be helpful as you're listening to this podcast to know that the books that I write, I typically talk out.

而且现在科技这么发达，这很容易做到。

And then it's really easy with all the tech today.