349. 心流状态

这是一个iHeart播客节目。

This is an iHeart podcast.

我是Johnny Knoxville。欢迎收听我的新真实犯罪播客《Crimeless Hillbilly Heist》，由Smartless Media、Campside Media和Big Money Players联合出品。讲述一群傻瓜差点完成完美犯罪的真实故事，简直像下水道里的完美风暴。

Johnny Knoxville here. Check out Crimeless Hillbilly Heist, my new true crime podcast from Smartless Media, Campside Media, and Big Money Players. It's the true story of the almost perfect crime and the nimrods who almost pulled it off. It was kinda like the perfect storm in a sewer.

那太蠢了。千万别学我。

That was dumb. Do not follow my example.

请在iHeartRadio应用、Apple播客或任何你收听播客的平台搜索《Crimeless Hillbilly Heist》。

Listen to Crimeless Hillbilly Heist on the iHeartRadio app, Apple Podcasts, or wherever you get your podcast.

我是Ana Ortiz。

It's Ana Ortiz.

我是Mark Indellicado。

And I'm Mark Indellicado.

你可能认识我们扮演的Hilda

You might know us as Hilda

还有贾斯汀。

And Justin.

来自

From

丑陋欢迎来到

Ugly Welcome to

我们的新播客《Viva Betty》。

our new podcast, Viva Betty.

耶。我们要从头到尾重温这部剧。

Yay. We're rewatching the series from start to finish.

还会采访标志性嘉宾，比如贝蒂本人——亚美莉卡·费雷拉。

And talking to iconic guests like Betty herself, America Ferrera.

有那么一刻她戴上了眼镜，那一刻真是

There was this moment when the glasses went on, and it was

比如，这是我们的贝蒂。

like, this is our Betty.

请在iHeartRadio应用、Apple播客或您获取播客的任何平台收听《Viva Betty》。

Listen to Viva Betty on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

大家好，我是凯尔·麦克拉克伦。你可能通过《双峰》、《欲望都市》或网络节目认识我。我有一档新播客《我们到底在干嘛？》，在这档节目中，我将开启一场理解青年文化精彩混沌的崇高探索。

Hey. I'm Kyle McLaughlin. You might know me as that guy from Twin Peaks, Sex and the City, or just the Internet stand. I have a new podcast called what are we even doing? Where I embark on a noble quest to understand the brilliant chaos of youth culture.

每周我都会邀请一位有趣的人物，一起探讨如何驾驭我们称之为现实的这场高速过山车。每周四加入我和我可爱的嘉宾们，让我们以一种美好的方式一起探索未知。请在iHeartRadio应用、Apple播客或您获取播客的任何平台收听《我们到底在干嘛？》。

Each week, I invite someone fascinating to join me to talk about navigating this high speed roller coaster we call reality. Join me and my delightful guests every Thursday, and let's get weird together in a good way. Listen to what are we even doing on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

《俄罗斯富豪坠窗之谜》播客回归了。《悲伤寡头》第二季。自2023年第一季结束后，许多有政治动机的俄罗斯百万富翁继续在可疑情况下死亡。第二季将更加离奇。请在iHeartRadio应用、Apple播客或您获取播客的任何平台收听《悲伤寡头》。

The rich Russians falling out of windows podcast is back. Sad oligarch season two. Since we left you in 2023 after season one, many politically motivated Russian millionaires have continued to die in suspicious circumstances. Season two gets very weird. Listen to sad oligarch on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

大家好，欢迎回到《二十几岁的心理学》。这档播客将探讨我们二十多岁时经历的重大人生变化和转折，以及它们对我们的心理意味着什么。大家好，欢迎回到节目。欢迎新听众收听我们的播客。

Hello everybody and welcome back to the psychology of your twenties. The podcast where we talk through some of the big life changes and transitions of our twenties and what they mean for our psychology. Hello, everybody. Welcome back to the show. Welcome back to the podcast, new listeners.

亲爱的听众们，无论你们身处世界何处，很高兴你们能回来收听新一期节目。今天我们继续解析二十几岁的心理。本期是我们另一期特别节目，这些类似咖啡时间的短对话会聚焦一个心理学概念——那些经常被提及却未被深挖的词汇。通常这些内容不足以支撑四十分钟的完整节目，但我仍想深入探讨，因为其中蕴含许多值得我们学习的观点。今天我们要讨论的话题，我想大家都经历过，但可能并不总能意识到。

Out listeners, wherever you are in the world, it is so great to have you here Back for another episode as we of course break down the psychology of our twenties. Today, we've got another one of our bonus episodes. These like kinda shorter coffee break style chats are when we take one psychological concept, one word that gets thrown around a lot and really just unpack what it actually means. Normally, like we don't Like they don't really have enough content for like a whole forty minute episode but I still really want to deep dive into them, and I still feel like there's a lot in the topic and in the conversation that we can learn from. So today is one of those episodes, and what we're talking about is something that I think we've probably all experienced, maybe not always recognized.

这也是我平时最喜欢谈论的话题之一。我们要探讨心流状态这个概念。那种当你全神贯注于所做之事时完全忘记时间流逝的奇妙状态。你会忘记看手机，甚至暂时忘记自我的存在。

It's also one of my favorite things to talk about in general. We're going to explore this concept of flow states. That sweet spot where you are so immersed in what you're doing that you just lose all sense of time. You forget to check your phone. You forget you're even you for a little while.

你会完全沉浸其中。或许你在进行创造性活动时有过这种体验。就我个人而言，画画或玩数独时总能进入心流状态。但对你来说，可能是在跳舞、素描时，或是与挚友相处时，突然发现几个小时如几分钟般飞逝。这种状态非常罕见，是种无需费力就能全情投入的神奇领域，我认为我们都能从多体验这种状态中受益。

You are just so totally in it. Maybe you have gotten this when you're doing something creative. I know for me when I'm painting, when I'm doing Sudoku I always get into a flow state but maybe when you're dancing, sketching or maybe it's when you're just with your best friend and suddenly hours fly by in a matter of minutes. It's so rare. It's this magical zone of effortless engagement that I think we could all benefit from experiencing a little bit more.

心流这个术语最初由匈牙利裔美国心理学家米哈里·契克森米哈赖在1970年代提出。用他的话来说：'生命中最美好的时刻并非被动、接受或放松的时光，而是当一个人身心在自愿努力完成某项困难而有价值且令人愉悦的任务时达到极限的状态。'他通过观察世界上最具天赋的杰出人士——运动员、芭蕾舞者、企业家、作家、科学家等，首次识别出这种感受，发现将他们联系在一起的共同点。尽管描述方式不同，但当他们从事自己热爱且最擅长的事情时，都会产生这种心流体验，这种感受几乎让他们确信——即便最终未能成功，自己正走在正确的道路上。

So the term flow was first introduced by the Hungarian American psychologist Mihaly Csikszentmihalyi in the 1970s. In his words, The best moments in our lives are not the passive, receptive, relaxing times. The best moments usually occur when a person's body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile that is also enjoyable. He first identified this feeling by looking at some of the most talented and exceptional people in the world athletes, ballet dancers, entrepreneurs, authors, scientists and identifying this thing that kind of linked them all together. Something they all had in common was that when they were doing the thing that they loved and that they were the best at, although they described it differently they all had this feeling of flow that they said told them almost made them feel like even if they never found success they were on the right path.

他们都渴望追寻这种感受。契克森米哈赖实际上归纳了他在所有案例中发现的八种心流主要特征。看看你是否符合其中某些特征，是否曾有过这些体验。第一是高度集中的注意力。

They wanted to chase this feeling. Csikszentmihalyi actually outlined the eight main characteristics of flow that he identified in all these different cases. See if you kind of align with any of these. See if these have been your experience. The first was intense focus and concentration.

无论你在做什么都会完全投入其中。第二是行动与意识的融合。你不再思考正在做的事，只是自然而然地行动。第三，自我意识的消失。你忘记了自我批判。

Whatever you are doing you are completely absorbed. The second is merging of action and awareness. You stop thinking about what you're doing you just do it. Third, loss of self consciousness. You forget to be self critical.

即使你内心住着最苛刻的批评者，在心流状态下他们也销声匿迹。第四，掌控感。你感到游刃有余，在挑战与技能之间保持平衡。第五，时间感扭曲。几小时感觉就像几分钟。

Even if you have the loudest inner critic when you're in a state of flow they are nowhere to be seen. Fourth, a sense of control. You feel capable, balanced between challenge and skill. Fifth is a distorted sense of time. The hours literally feel like minutes.

你抬头看时间，明明两点开始的活动转眼已是晚上八点。第六，目标明确且反馈即时。你清楚自己在做什么并能实时感知进展。第七，轻松感。你虽在努力却不觉费力。

You look up it's like you started at two it's 8PM. Sixth, there is clear goals and feedback. You know what you're doing and you can see how you're doing. Seventh is a sense of effortlessness. You're working hard but it doesn't feel hard.

你并不觉得自己变得疲惫不堪。而‘八’指的是一种被称为‘自为目的体验’的状态。意思是你在做这件事纯粹是为了它本身，而非为了奖励或观众。即使无人认可你的行为，只要有可能，你依然会日复一日地坚持下去。尽管Chic通过Hai Ye为它贴上了‘心流’这个现代标签，但这种体验其实古已有之。

You don't feel like you're becoming exhausted. And eight is something called an autotelic experience. Meaning that you are doing this thing for its own sake, not for a reward, not for an audience. If nobody ever acknowledged what you were doing, you would still do it every single day if you could. Even though Chic sent me Hai Ye gave it a modern label, the experience of flow, it's actually not modern at all.

纵观历史，人们描述过极为相似的状态。比如古希腊哲学家谈论的‘幸福论’——一种源于深度投入有意义活动的人类繁荣状态。文艺复兴时期的艺术家们则描述过神圣的灵感，对吧？那种恍惚般的创作状态，仿佛艺术来自他们之上或周围，而非源于自身。

Throughout history, people have described something strikingly similar. For example, ancient Greek philosophers talked about eudaimonia, a state of human flourishing that came from deep engagement with meaningful activity. Artists during the renaissance described divine inspiration. Right? This trance like creative state where their art seemed to come from something above them or around them rather than from them.

作家们——弗吉尼亚·伍尔夫、拉尔夫·沃尔多·爱默生、伊丽莎白·吉尔伯特——他们描写过这种创作狂喜，那种在思考与创造中迷失自我的感觉，宛如灵魂出窍。甚至在东方哲学佛教、道教中，也有‘无为’的概念，即不刻意而为的行动。

Writers, Virginia Woolf, Ralph Waldo Emerson, Elizabeth Gilbert, They write about like this rapture of creativity. This sense of like losing themselves in thought and creation. It's an out of body experience. And even in Eastern philosophies Buddhism, Taoism, there's this idea of Wu Wei which is effortless action. The act of doing without forcing.

当你与所做之事高度契合时，它就像河流般流过你的身体。我们可以看到，虽然描述这种体验的语言在不断演变，但人类这种体验本身已延续了数个世纪。米哈伊最大的贡献是为这种感觉建立了心理学框架，识别其触发因素，进行测量，并理解它如何影响我们的大脑和情绪。但这绝非新颖或前所未有的概念，而是不同文化、不同人群、不同群体几个世纪以来命名并概念化的存在。

Of being so attuned to what you're doing that it feels like it is flowing through you like a river. So we can kind of see, you know, the language for how we describe this has evolved but the human experience has been the same for literal centuries. Like, Mihai's greatest contribution was giving this feeling a psychological framework, identifying its triggers, measuring it, understanding how it affects our brains and our emotions. It was by no means though a novel or new idea. This is something that different cultures, different people, different groups have named and have conceptualized for centuries.

‘心流’只是个新标签。我觉得这非常美妙——说实话，了解到人类千万年来跨越时空与语境共享这种体验，且心流对所有人开放，让我深感慰藉。早在我的时代之前，人们就体验过这种奇迹。这实在美妙至极。

Flow is just the new label. And I think it's quite a beautiful thing. Like I honestly find that, very comforting to know that, like, humanity has had this shared experience across thousands and thousands of years across time and context and that flow is accessible to everyone. And people have experienced like it's wonder before, you know, I was even alive. I just find it quite beautiful.

虽然我刚才说心流对所有人开放，但它更常出现在参与结构化挑战或创造性实践的人群中。音乐家、作家、舞者、运动员、游戏玩家、程序员——这些群体更频繁报告进入心流状态。想想促成心流的条件就很好理解：他们的活动通常包含明确目标、即时反馈和技能的渐进提升。比如音乐家练习曲目时，会根据听到的声音不断调整演奏。

Now I did just say flow is accessible to absolutely everyone but it does tend to appear more often and more commonly in people who engage in structured challenges or creative practices. Musicians, writers, dancers, athletes, gamers, programmers like these are the groups that often report entering a flow state more frequently. And it makes sense when you think about the conditions that help create it. Their activities usually involve clear goals, immediate feedback and a gradual increase in skill over time. When a musician is practicing a piece for example, you know they're constantly adjusting their performance based on what they hear.

挑战会随着他们的能力而演变。运动员如此，游戏玩家如此，作家亦如此。反馈与难度/熟练度之间的平衡，让大脑始终保持在那个最佳状态。

The challenge evolves with their ability. The same goes for athletes. The same goes for gamers. The same goes for writers. The feedback and the balance between difficulty and mastery keeps the brain engaged at that sweet spot.

虽然活动类型很重要，但更关键的是你参与的方式。那些由内在动机驱动的人——他们做事是因为真心喜欢而非为了外部奖励——往往更容易进入心流状态。多项研究表明，内在动机能促进心流，因为它让你专注于过程本身。我们之前讨论过这种自我消解的状态，就像内心的批评声在这些时刻暂时沉默。这对整个过程至关重要。

It's not only about the type of activity though, it's also about how you approach it that is really really critical. People who are intrinsically motivated, meaning they do things because they genuinely enjoy them not because of external rewards, they tend to experience flow more often. Multiple studies and reviews show that intrinsic motivation fuels flow because it keeps your attention grounded in the process itself. We talked about this like dissipation of ego that your like your inner critic kind of silences during these moments. That's incredibly important for this process.

如果你总在担心自己做的事会被如何评分、能否获得他人认可、会不会得到积极反馈、别人会不会因此更喜欢你，那你永远无法进入心流状态。这必须是你为自己而做的事情，或许附带的好处是获得他人赞赏，但即便没有这些赞美你依然会做。心理学家发现，确实存在一类人更容易激活这种不自我批判、不依赖外部认可的特质。

You wouldn't be able to access flow if you were constantly thinking about how this thing that you did was going to be graded or whether it was going to be approved by people, whether it was going to receive positive feedback, whether people are going to like you more because you did it. It's just not possible. This has to be something that you do for you and you alone and maybe the benefits of it is that people celebrate it and think that you're amazing and think that you're talented. You would do it though even if you didn't hear that praise. Psychologists actually find that there is a certain kind of person who is more able to activate this, I guess non self critical, non externally validated part of themselves.

这些人具有我们所说的'自为目的性'特质：他们充满好奇心，坚持不懈，不以自我为中心，并对体验保持开放态度。这类人更容易进入心流状态。虽然我们常见于外科医生、教师、软件工程师等职业领域，但重要的是要明白——任何人从事热爱之事时都可能体验心流，即便不具备自为目的性人格。心流的本质其实是人类共有的特权。

And these are people who are high in what we call again, autotelic traits. They're high in curiosity, they're high in persistence, they're not very self centered and they have a deep openness to experience. That is the kind of individual who might be more likely to fall into a state of flow. And whilst of course you know we see that a lot in performance based fields, surgeons, teachers, software engineers like it's it's very essential to know that anybody can experience this when they are doing something they love even if they don't have an autotelic personality. The real truth about flow is that it is a human privilege.

这是人类与生俱来的天赋，重点不在于你是谁，而在于找到正确的参与方式。我们已经讨论了哪些人更容易体验心流、心流的感觉、大脑在此状态下的变化，以及如何更频繁地进入这种状态。稍事休息后，我们将继续深入探讨所有这些话题。

It is a human gift. It's less about who you are and more about finding the right way to engage. So we've talked about who's more likely to experience flow, what it feels like, what is actually happening in our minds when we're in it, and how can we access its properties and that state more. We're gonna take a short break. When we return, we're gonna explore all of those things.

请别走开。

Stay with us.

网上有你的照片吗？我指的不只是

Are there any pictures of you online? I'm not just

谷歌搜索。我说的是所有平台——Clearview会从Facebook、LinkedIn甚至Venmo账户抓取图片。

talking about Google. I'm talking anywhere. Clearview scrapes together images from Facebook, from LinkedIn, from Venmo accounts.

该数据库现已被全国各地的警察部门用于匹配犯罪嫌疑人照片，但有时

That database is now being used by police departments all across the country to match criminal suspect photos, and sometimes

它会出错。比如有次案例中，我认为他们搜索结果的前十名里有两个是迈克尔·乔丹——就是篮球明星的照片。但警察仍在用它实施逮捕。他们信任这套软件能引导他们找到真凶。

it makes mistakes. So in this one case, two of their search results that I think were in the top 10 of the search results were Michael Jordan. Just a picture of Michael Jordan. But cops are still using it to make arrests. Police, they are trusting this software to lead them to the right suspect.

但你甚至不知道它被使用了，更不用说了解其运作细节。

But you're not even being told that it was used, let alone given any of the details about how it works.

这不是《少数派报告》，而是正在发生的现实。人们正因被电脑识别而遭逮捕并实际服刑。我是德克斯特·托马斯，《紧急制动》的主持人，每周三我们解析未来生活的当下实况。你可以关闭电脑，但别让电脑‘关闭’你。

This is not minority report. This is happening right now. People are getting arrested and doing actual time in jail after being picked out by a computer. I'm Dexter Thomas, host of Kill Switch, where every Wednesday, we explain the right now of living in the future. You can turn off the computer, but do not let the computer turn you off.

请在iHeartRadio应用、Apple播客或任何你获取播客的平台收听《紧急制动》。

Listen to Kill Switch in the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

要知道最毒舌的八卦永远在这里。《合理毒舌》第六季由吉赛尔·布莱恩和罗宾·迪克森主持，每周一更新。作为《波托马克娇妻》创始成员，我们将奉上你所需的所有笑料、狗血和真人秀新闻。我们从不保留，每周一和我们一起合理或毒舌吧。我正漫步在社区里，

You know the shade is always shadiest right here. Season six of the podcast, reasonably shady with Giselle Bryan and Robin Dixon is here dropping every Monday. As two of the founding members of Real Housewives of Potomac, we're giving you all the laughs, drama, and reality news you can handle. And you know we don't hold back, so come be reasonable or shady with us each and every Monday. I was going through a walk in my neighborhood.

突然看见某户人家旁边立着个大牌子。K。那个牌子写着：我的邻居是个事儿精。什么情况？

Out of the blue, I see this huge sign next to somebody's house. K. The sign Yeah. Says, my neighbor is a Karen. What?

不会吧，我笑死了。我就想，我必须知道你在撒谎。伙计们，太夸张了。他们真是闲得慌。

No way. I died laughing. I'm like, I have to know You are lying. Humongous, y'all. They had some time on their hands.

请在iHeartRadio应用、Apple Podcasts或任何你获取播客的地方，收听来自Black Effect播客网络的《Reasonably Shady》。

Listen to reasonably shady from the black effect podcast network on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

欢迎来到黑暗探索者的世界。我是丹尼·德雷琼。你愿意与我一同聆听来自阴影的夜间故事吗？《暗夜传说》是一档受拉丁美洲传说启发的现代恐怖故事集。从遭遇邪恶灵魂的可怕经历，到与超自然生物的毛骨悚然接触，体验自远古以来一直萦绕拉丁美洲的恐怖传说。

Welcome, fellow seekers of the dark. I'm Danny Drejon. Won't you join me in nocturnal tales from the shadows? An mythology of modern day horror stories inspired by the legends and lore of Latin America. Take a trip from ghastly encounters with evil spirits to bone chilling brushes with supernatural creatures, and experience the horrors that have haunted Latin America since the beginning of time.

收听《暗夜传说》时你最好开着灯。该节目作为我的Cultura播客网络内容，可在iHeartRadio应用、Apple Podcasts或任何你获取播客的平台收听。

You should probably keep your lights on for Nocturnal Tales from the Shadows. Listen to Nocturnal Tales from the Shadows as part of my Cultura podcast network available on the iHeart radio app, Apple Podcast, or wherever you get your podcast.

《珍娜世界》是一档关于成人电影产业历史的新播客。我是主持人莫莉·兰伯特，将带您畅游成人电影的狂野世界。我们比男性赚得更多，掌握着话语权。这怎么就低贱了？

Jenna World, Jenna Jameson, Vivid Video, and The Valley is a new podcast about the history of the adult film industry. I'm Molly Lambert, host of Heidi World, The Heidi Fleiss Story, and I'll be your tour guide on a wild ride through adult films. We get paid more than the men. We call the shots. In what way is that degrading?

这就是我们掌控自己人生的方式。九十年代，女演员珍娜·詹姆森闯入主流文化，重新定义了明星身份，而后又放弃了一切。'我是个强大的女性，我觉得这让男人感到威胁。'通过数百名演员和喜剧演员演绎关键人物，我们将回顾成人电影如何在七十年代合法化，八九十年代暴利，却在二月遭遇财务悬崖。

That's us taking hold of our life. In the nineteen nineties, actress Jenna Jameson crossed over into mainstream culture, redefined stardom, then left it all behind. I'm a powerful woman. I think that's intimidating to a man. With a cast of hundreds of actors and comedians playing key figures, we'll take a look at how adult films became legal in the seventies, hugely profitable in the eighties and nineties, and fell off a financial cliff in the February.

请在iHeartRadio应用、Apple Podcasts或任何你获取播客的地方收听《珍娜世界》。

Listen to GenaWorld on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

那么，心流状态下大脑究竟发生了什么让它如此神奇？神经科学家阿恩·德特里希将心流描述为一种暂时性前额叶功能低下状态。这意味着你前额叶皮层中负责自我监控和时间感知的部分会安静下来或被抑制，使你进入一种意识改变状态——而非大脑同时疯狂处理多件事并伴随批判性思维的状态。

So what exactly is happening in your brain during flow that makes it so amazing? Well, the neuroscientist Arne Detrich described flow as a state of transient hypofrontality. What does that mean? It basically means that certain parts of your prefrontal cortex, especially those responsible for self monitoring and time awareness actually quiet down or are down regulated. Meaning that you are experiencing an altered state of consciousness Rather than your brain being in a state of frantically juggling multiple things at once and the accompanying critical thoughts that follow.

所有这些过程都会暂时消退。你的注意力像激光般聚焦在眼前任务上。同时，与奖赏和动机相关的神经递质多巴胺水平上升。这会让你更享受任务过程，同时提升创造力、持续注意力和模式识别能力。

All these processes kind of fade away for a moment. Your attention becomes laser focused on the task in front of you. At the same time dopamine, the neurotransmitter associated with reward and motivation rises. We know that's going to make you enjoy the task more. It's also gonna help you with creativity, sustained attention, and pattern recognition.

这意味着你会更深入事物节奏中。2014年《神经影像》期刊论文将27名受试者分为三组：心流组（任务难度自适应）、无聊组（任务过易）和超负荷组（任务过难）。研究发现心流状态下杏仁核神经活动减弱——我们在播客里常提到杏仁核，它都快成常驻嘉宾了——它负责威胁检测、情绪处理甚至社交行为。

Meaning that you get more in this groove of things. A 2014 paper published in the journal Neuroimage investigated a sample of 27 participants and split them into three different experimental groups. Either flow where participants engaged in tasks that automatically adjusted to their skill level, boredom where tasks were too easy, and overload where the task was way too challenging. They found that participants who experienced flow also showed decreased neural activity in the amygdala. We talk about the amygdala on the podcast so often, it could basically be a cohost at this point, but it's responsible for threat detection, emotional processing, even social behavior.

心流时这个脑区的活动？微乎其微。这种神经转变也正是心流者常忘记时间的原因。内在时钟变慢，又不会有恐惧感把你拉回现实。奇克森特米哈伊提出个有趣观点：心流可能是他所谓'美好生活'的主要成分。

The activity in that area during flow? Minimal. This neural shift is also why people in flow often report losing track of time. You know, your internal clock is slowing down, and there's nothing scary that's gonna bring you back to the present. Something really interesting that Chigesat Mihai actually proposed is that flow might be one of the main ingredients of what he called the good life.

这种生活不以持续愉悦和舒适为标志，而是充满深度投入与意义的常态时刻。某种程度上这很合理，因为心流让你暂时摆脱自我——不再比较、忧虑或刻意表现。这不是逃避生活，而是全然沉浸其中，让情绪干扰消失无踪。想想看，这种非逃避式的状态其实非常罕见。

A life that is not defined by constant pleasure, constant comfort, but by regular moments of deep engagement and meaning. And in a way that makes sense because flow just gives you a break from yourself. From self comparison, from worry, from trying to perform. It's not about escaping life, but about being, like, completely inside of it such that all of these emotional distractions aren't there. When you think about that, like, it's honestly so rare that we are in a state like this and it's not a form of escapism.

显然，当你刷抖音、边看手机电影边吃零食时，可能误以为处于心流状态——感觉时间飞逝且毫不费力。但这通常只是另一种逃避形式，而非深层情感连接。如果你心想'我做创意时从没有过这种感觉'或'我以前能做到，现在不行了'...

Obviously, like, when you're watching TikTok, when you're, like, on your phone watching a movie, eating a snack at the same time, you might think that you're in a flow state. You probably can't tell how much time is passing. It probably feels very effortless. But you're not because it's often a form of, you know, again escapism rather than deeper emotional connection. If you know your thinking I don't think I've ever felt that way when I'm doing something creative or I used to be able to do this, I can't get there anymore.

别担心，你绝不孤单。心流看似轻松，实则极难达成——尤其在注意力经济时代，你的分心背后都是商业利益。无论是手机推送、屏幕内容、广告，任何让你分心的事物，都有人在靠你的注意力获利。

I've rotted my brain. You're definitely not alone. Flow sounds effortless. It's actually very hard to achieve, especially these days when our the attention economy is basically meaning that there is money behind you being distracted. If you are distracted by something on your phone, by something on the screen, by an advertisement, by anything like somebody is making money off of your distraction.

我们查看通知，切换标签页，同时处理多项任务。这种许多人习以为常的状态，恰恰与心流所需背道而驰。心流需要的是持续专注。

We're checking notifications. We're switching tabs. We're multitasking. That condition that a lot of us find ourselves in is actually the opposite of what flow needs to survive. Flow requires uninterrupted focus.

那种对单一事物的深度投入状态。我听了一期美国心理学会的播客，格洛丽亚·马克博士提到，现代人平均注意力持续时间仅有47秒。四-七-秒。这个数据让我震惊。这么短的时间根本不够大脑完全沉浸在任何事物中。

That deep unbroken engagement we have with one thing. And I listened to this podcast from the American Psychological Association featuring doctor Gloria Mark, and she spoke about how on average our attention spans now last for just forty seven seconds. Forty seven, four, seven seconds. And that blew my mind when I heard it. That is clearly not enough time for your brain to fully immerse itself in anything.

难怪心流状态越来越难获得——我们的专注力就像肌肉，可能已经有些萎缩了。但好消息是：专注力、联结感这些都属于技能。和所有技能一样，它们可以被重新培养。你可以通过训练让大脑重回心流状态。

No wonder flow is becoming harder to come by because our concentration is like a muscle and it's probably atrophied a little bit. Here's the good news. Focus, concentration, connectedness That is a skill. And like any skill it can be rebuilt. You can train your brain back into its flow state.

首要步骤是保护你的注意力。要为专注留出时间，就像安排健身或社交活动那样。这意味着关闭通知、把手机放到远处、不带手机不听音乐地散步观察。留出30-60分钟全然活在当下。你需要这样不受打扰的时间来重塑自我。

One of the first steps is to protect your attention. Carve out time for focus the same way you would for a workout or for a social event. That might mean turning off notifications, setting your phone across the room, going on a walk without music, without your phone just to observe. Just to have 60, thirty minutes to be present. You need that uninterrupted time to reform and rebuild.

其次要找到适度的挑战。如果总是做极其被动无聊的事（比如刷手机），永远无法进入心流状态。虽然刷手机能带来持续的低水平多巴胺刺激，但除非主动跳出这种被动观察模式，否则不可能获得真正的心流体验。

Next, find the right balance of challenge but make sure you are challenging yourself. You cannot achieve a flow state if you are constantly doing things that are incredibly passive and boring. Scrolling on your phone, it feels great. There's like a low level of dopamine constantly available to you there. You're never going to achieve a true flow state unless you put yourself in conditions and situations that take you out of that passive kind of observational moment that all of us find ourselves in.

心流诞生在无聊与焦虑之间的甜蜜点。试着把事情做得比必要程度稍复杂些，做些超乎寻常的事。即使起初觉得困难，也要坚持——因为即将收获的是那种迷人的心智状态。比如买些画具，这样夜晚就不只有刷手机这个选项；买本数独书，给自己创造能投入的创造性活动。

Flow thrives in that sweet spot between boredom and anxiety and just making something a little bit more complex, a little bit more difficult than maybe you need to, pushing yourself to do things that are a little bit out of the ordinary. Even if initially it feels hard to bring yourself to do them because you know that what's coming is gonna be this, like, enchanting state of mind. What I mean by that is, like, go and invest in buying some painting supplies so that the only option for you at the end of the night is not just scrolling. You have a creative thing that you can engage in. Go and buy a Sudoku book.

去开个Substack专栏，建个人网站或日记网站。随便做什么都好，垃圾日记也行，或者参加一项运动。心流不可能与完全被动、对日常生活感到无聊的状态共存。虽然听起来可能不太舒服，但若事情过于简单，大脑就达不到那种投入程度。

Go and start a substack. Go and create a website for yourself or like a journal website for yourself. Just like do anything, junk journal, like get yourself into a sport. You cannot be in flow and also completely passive and bored with your everyday life. I know it's kind of probably uncomfortable to hear, but if something is too easy, there's no point in your brain reaching that level of engagement.

显然要选择对你而言重要的任务。当你纯粹为了外部认可而做事时，心流状态很少出现。它最可能在你做有意义的事情时降临。我感觉如今我们总在被迫产出、创作或展示些什么，只为取悦他人、获得他人的认可或关注。这种情况下心流恐怕很难出现。

Choose tasks that also matter to you obviously. Flow rarely happens when you're doing something purely for external validation. It's most likely to appear when it's something that's meaningful to you. I feel like these days we constantly feel like we need to produce or make or put stuff out there for other people's enjoyment and for other people's reassurance or attention. It's probably not so likely that flow is going to appear in those moments.

我们需要内在的和谐、内在的认可，需要那股推动我们持续前进、全心投入、勇于尝试的内在动力。最后要保持耐心。心流无法强求。有时它自然发生，当它来临时，请记住这种感觉。把它珍藏在心。

We need that internal harmony, that internal validation, that intrinsic motivation pushing us to keep going, pushing us to engage, pushing us to want to try. Finally, be patient. Flow isn't something you can force. Sometimes it just happens and when it does, please remember it. Keep it in mind.

这听起来可能很俗套，但我记得第一次体验心流是在大学作业里制作播客节目时。当时我就意识到这将是我擅长且热爱的事业，因为我为国际关系课程制作这期节目时，完全忘记了时间。我清楚记得自己坐在ANU图书馆三楼的位置，整整五小时没吃没喝没去洗手间，全神贯注地制作着播客。

I will this is like a wild story, but I remember one of the first times I experienced flow was and this is gonna sound so cheesy. The first time I made a podcast episode for a uni assignment. Half the reason why I knew that this was gonna be something that I was good at and that I was going to want to do and that I was going to love was because I made this podcast for like an international relations course when I was at uni. And I remember exactly where I was sitting. I was sitting on the Third Floor of this library at ANU, the university I went to, and I sat there without eating, without drinking, without going to the bathroom for, I think, five hours just making this podcast.

当你找到心流，我认为你也找到了人生目标。每个人都想发现自己擅长什么、梦想职业是什么、生命的意义何在。心流就像打开这扇门的钥匙。找到心流，就找到了使命。所以请放慢脚步。

And when you find flow, I think you also find purpose. Everybody wants to find what they're gonna be great at, their dream job, you know, what they're here for. Flow is like your key to finding that. When you find flow, you find purpose. So slow down.

尽量不要分散注意力，不要强迫自己进入状态。只需倾听你的环境，感受你的情绪，觉察你的心理状态。

Try not to distract yourself. Try not to force yourself into it. Just listen to your environment. Listen to your feelings. Listen to your mental state.

这样心流会更容易降临，随之而来的还有你生活中苦苦追寻的诸多答案。带着这样的思考，感谢你们的聆听，感谢收听这期迷你加更内容，希望你们喜欢。

And flow will come a lot easier. With that, so many other answers that you might be looking for in your life. So with that in mind, thank you for listening. Thank you for listening to this mini bonus episode. I hope you enjoyed it.

如果你听到这里，请在下方留言：你通常在什么情况下进入心流状态？你认为你的心流状态与人生目标一致吗？我觉得是的。

If you made it this far, please leave a little comment down below. When do you experience flow? And do you think that your flow state is aligned with your purpose? Yes or no? I think it is.

我认识一些人，他们认为心流状态与他们热爱的事物更为契合，那些他们从未想从中牟利的事物，或是永远作为他们避风港或爱好的事物。所以我想听听你们的想法和意见。同时也请确保关注我们。点击订阅按钮。点击那个叫什么按钮来着？

I know other people who think that flow aligns with more so what they're passionate with, that they never wanna make money off of, or that is always gonna be their escape or their hobby for them. So I wanna hear your thoughts and your opinions. Make sure as well that you are following us. Hit the subscribe button. Hit the what is the button?

我想那应该就是关注按钮。点击关注按钮，这样你就能知道新节目何时上线。今年12月我们有一些精彩节目即将推出。我刚采访了一位关于《整形手术心理学》的嘉宾，还采访了另一位关于《野心陷阱》的嘉宾。

I think it's just a follow button. Hit the follow button so that you know when new episodes come out. We have some amazing episodes coming up this December. I just interviewed a guest on The Psychology of Plastic Surgery. I interviewed another one on The Ambition Trap.

真的有很多精彩内容即将呈现，所以请务必关注。如果想看到更多幕后花絮和我们的动态，或者想参与社区互动，请在Instagram上关注我们的心理播客。那边有太多互动机会等着你。同时也要感谢我们的研究助理Libby Colbert对本集的贡献，她太棒了。

Like, there's so much good stuff coming, so make sure that you are around for that. And follow us on Instagram that psychology podcast if you wanna see more behind the scenes stuff and what we're getting up to or engage with the community. There are so many opportunities for you to do that over there. Thank you as well to our research assistant Libby Colbert for her contributions to this episode. She's fantastic.

她确实了不起。我们非常感激她。话虽如此，我们很快会再聊。注意安全，保持善良，善待自己。回头见。

She is amazing. We appreciate her so much. But with all that being said, we will talk to you very soon. Stay safe, be kind, and be gentle to yourself. See you later.

这里是Johnny Knoxville。欢迎收听我的新真实犯罪播客《无辜乡巴佬大劫案》，由Smartless Media、Campside Media和Big Money Players联合出品。讲述了一个近乎完美的犯罪故事，以及那群差点得逞的蠢货们。这就像下水道里的完美风暴。

Johnny Knoxville here. Check out Crimeless Hillbilly Heist, my new true crime podcast from Smartless Media, Campside Media, and Big Money Players. It's the true story of the almost perfect crime and the nimrods who almost pulled it off. It was kinda like the perfect storm in a sewer.

那太蠢了。千万别学我。

That was dumb. Do not follow my example.

请在iHeartRadio应用、苹果播客或任何你获取播客的平台收听《无辜乡巴佬大劫案》。

Listen to Crimeless Hillbilly Heist on the iHeartRadio app, Apple Podcasts, or wherever you get your podcast.

安娜·奥尔蒂斯。

Ana Ortiz.

我是马克和德利卡多。

And I'm Mark and Delicado.

你可能认识我们中的希尔达

You might know us as Hilda

和贾斯汀。

And Justin.

来自《丑女贝蒂》。

From Ugly Betty.

欢迎收听我们的新播客《万岁贝蒂》。

Welcome to our new podcast, Viva Betty.

太棒了。我们要从头到尾重温这部剧。

Yay. We're rewatching the series from start to finish.

与标志性嘉宾如贝蒂本人——亚美莉卡·费雷拉对话。

And talking to iconic guests like Betty herself, America Ferrera.

当眼镜戴上的那一刻

There was this moment when the glasses went on

仿佛在宣告：这就是我们的贝蒂。

and it was like, this is our Betty.

在iHeartRadio应用、Apple播客或任何你获取播客的平台收听《Viva Betty》。

Listen to Viva Betty on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

大家好，我是凯尔·麦克拉克伦。你可能通过《双峰》、《欲望都市》或网络节目认识我。我新开了一档播客《我们到底在干嘛？》，旨在探寻青年文化精彩纷呈的混沌本质。

Hey. I'm Kyle McLaughlin. You might know me as that guy from Twin Peaks, Sex and the City, or just the Internet stand. I have a new podcast called what are we even doing? Where I embark on a noble quest to understand the brilliant chaos of youth culture.

每周我都会邀请一位有趣人物，共同探讨如何驾驭我们称之为现实的极速过山车。每周四，和我与可爱的嘉宾们一起，用美好的方式探索奇妙世界。在iHeartRadio应用、Apple播客或任何你获取播客的平台收听《我们到底在干嘛？》。

Each week, I invite someone fascinating to join me to talk about navigating this high speed roller coaster we call reality. Join me and my delightful guests every Thursday, and let's get weird together in a good way. Listen to what are we even doing on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

《俄罗斯富豪坠窗之谜》播客回归啦！《悲伤寡头》第二季来袭。自2023年第一季结束后，又有许多涉及政治的俄罗斯百万富翁离奇死亡。第二季将更加扑朔迷离。在iHeartRadio应用、Apple播客或任何你获取播客的平台收听《悲伤寡头》。

The rich Russians falling out of windows podcast is back. Sad oligarch season two. Since we left you in 2023 after season one, many politically motivated Russian millionaires have continued to die in suspicious circumstances. Season two gets very weird. Listen to sad oligarch on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

这是iHeart播客节目。

This is an iHeart podcast.