【合集·英文字幕·B2-C1】Olga · 神经科学解读自我
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剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 【合集·英文字幕·B2-C1】Olga · 神经科学解读自我 | 9:44 |
P1 · 【合集·英文字幕·B2-C1】Olga · 神经科学解读自我成长 p01 梦想很大却不行动？ (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | If you've ever planned something big and then done absolutely nothing about it, | 如果你曾计划过大事 却一无所获 |
| 0:04 | it is not because you're lazy. | 不是因为你懒惰 |
| 0:06 | There's literally a neurological | 有个神经系统 |
| 0:08 | cycle happening in your brain that prevents you from pursuing your dreams | 让你无法追求梦想的循环 |
| 0:12 | and in this video I'll explain how it works and how to fix it. | 我会在录像中解释它是如何运作和如何修复的。 |
| 0:16 | My name is Olga, I study cognitive science and computation at the | 我叫奥尔加 我研究认知科学和计算 |
| 0:19 | University of Pennsylvania and after the last four years of | 宾夕法尼亚州立大学,以及最近四年 |
| 0:23 | studying how the human mind works, I think this is probably the most | 研究人类的思维方式, 我认为这可能是最 |
| 0:26 | fascinating and most useful thing I learned about. | 我学到的有趣和最有用的东西。 |
| 0:30 | So procrastination researcher Tim Pitchell has spent decades | 所以拖延研究者蒂姆·皮切尔花了几十年 |
展开字幕全文（159 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | If you've ever planned something big and then done absolutely nothing about it, | 如果你曾计划过大事 却一无所获 |
| 2 | it is not because you're lazy. | 不是因为你懒惰 |
| 3 | There's literally a neurological | 有个神经系统 |
| 4 | cycle happening in your brain that prevents you from pursuing your dreams | 让你无法追求梦想的循环 |
| 5 | and in this video I'll explain how it works and how to fix it. | 我会在录像中解释它是如何运作和如何修复的。 |
| 6 | My name is Olga, I study cognitive science and computation at the | 我叫奥尔加 我研究认知科学和计算 |
| 7 | University of Pennsylvania and after the last four years of | 宾夕法尼亚州立大学,以及最近四年 |
| 8 | studying how the human mind works, I think this is probably the most | 研究人类的思维方式, 我认为这可能是最 |
| 9 | fascinating and most useful thing I learned about. | 我学到的有趣和最有用的东西。 |
| 10 | So procrastination researcher Tim Pitchell has spent decades | 所以拖延研究者蒂姆·皮切尔花了几十年 |
| 11 | studying why people don't do the things that they promised themselves to do | 研究为什么人们不做 他们承诺要做的事 |
| 12 | and he found that procrastination is not a time management problem. | 他发现拖延不是一个时间管理问题。 |
| 13 | Procrastination is an emotion regulation problem and | 拖延是一个情绪调节问题 |
| 14 | here's what it means. | 这就是它的意思。 |
| 15 | When you have something important to do | 当你有重要的事要做时 |
| 16 | like starting a creative project or submitting an application or doing a | 例如启动创造性项目或提交申请或进行 |
| 17 | workout or an assignment and you think about actually doing it, | 锻炼或任务,你考虑 实际上做到这一点, |
| 18 | that's when your brain generates a negative emotion. | 当你的大脑产生负面的情绪。 |
| 19 | It can be self-doubt, overwhelm, anxiety, you might have fear that the result is | 可能是自我怀疑 过度焦虑 焦虑 你可能害怕结果 |
| 20 | not going to be good enough and your brain does not like negative | 不够好 你的大脑不喜欢阴性 |
| 21 | emotions so it escapes. | 情感会让它逃脱 |
| 22 | You start cleaning your room, you | 你开始清理你的房间,你 |
| 23 | reorganize your desk, you pick up your phone, you start | 调整你的办公桌,你拿起你的电话,你开始 |
| 24 | scrolling and suddenly that negative feeling of dread goes | 摇摆着 突然间 恐惧的负面感觉消失了 |
| 25 | away and you feel relief. | 离开,你感到宽慰。 |
| 26 | And here's an interesting part. | 这里有一个有趣的部分。 |
| 27 | That relief in itself is a reward and in psychology behaviors that get rewarded | 这种解脱本身就是一种奖励,在心理学行为中得到奖励 |
| 28 | get repeated. | 再说一遍 |
| 29 | So your brain learns if I avoid a | 所以,你的大脑学习 如果我避免一个 |
| 30 | difficult task that's when I'm going to get that short-term feeling of relief | 困难的任务,当我得到 短期的解脱感 |
| 31 | which is something positive and it starts doing it automatically | 积极的东西,它开始自动做 |
| 32 | every time you're faced with something difficult and your brain creates | 每次遇到困难的时候 你的大脑都会创造 |
| 33 | something called an avoidance loop where you're faced with a difficult task, | 在你面临困难的任务时 所谓的回避循环 |
| 34 | triggers a negative emotion, then you don't do that task so you | 引发负面的情绪, 然后你不这样做的任务,所以你 |
| 35 | feel relief and next time you're faced with something | 感觉放松 下次你面对一些事情 |
| 36 | difficult you again default to avoidance because | 难您再次默认撤销,因为 |
| 37 | that's what triggers relief. | 这就是引发解脱的原因。 |
| 38 | And here's what's happening in your brain. | 这就是你大脑里发生的事情。 |
| 39 | Every time you're faced with a hard task there are two systems | 每次你面对一个艰巨的任务 就有两种系统 |
| 40 | that are competing for control and the first is your amygdala | 竞相争夺控制权,第一个是你们的阿米格达拉 |
| 41 | which is your brain's alarm system. | 那是你的大脑警报系统 |
| 42 | It is essentially responsible for detecting | 它主要负责侦测 |
| 43 | threats in the environment and if a task is seeming overwhelming | 环境威胁,以及如果一项任务似乎势在必行 |
| 44 | or scary to you it essentially treats that task as a threat | 或让你害怕 它基本上把任务当作威胁 |
| 45 | so it tells you don't do this run this is dangerous you have to avoid this | 所以它告诉你不要做这个跑 这是危险的,你必须避免这个 |
| 46 | and the second is the part of your brain that actually makes you act | 第二个是大脑中真正让你行动的部分 |
| 47 | and neuroscientists call it the dorsal interior cingulate cortex | 神经科学家称其为 内侧环状皮层 |
| 48 | essentially it takes the fear signal from the amygdala | 基本上它需要来自阿米格达拉的恐惧信号 |
| 49 | if needed it shuts it down and then it actually pushes you to do the things | 如果需要,它会关闭它, 然后它实际上推动你做事情 |
| 50 | that you're supposed to be doing and when you procrastinate your | 你应该做的 当你拖延你的 |
| 51 | amygdala is winning which is called an amygdala hijack | 阿米格达拉赢得了这场劫机 |
| 52 | where essentially your emotional brain overrides your | 基本上你的情绪大脑 压倒你的 |
| 53 | irrational brain and you flee from the task and here's why it gets worse | 不理智的大脑,你逃出任务,这就是为什么它变得更糟 |
| 54 | if you don't address it every time you're going through the avoidance loop | 如果你每次通过避险圈的时候不处理它 |
| 55 | you feel dread towards the task you avoid it you feel relief | 你对逃避任务感到恐惧 你感到宽慰 |
| 56 | every time you go through this avoidance loop you are physically strengthening the | 每当你通过这个避避环 你的身体加强 |
| 57 | neural pathway for procrastination because as we all know | 神经道的拖延,因为我们都知道 |
| 58 | what you repeat you become so the procrastination circuit gets | 重复你变成什么 这样拖延的电路 |
| 59 | faster it becomes more of a default behavior for you | 越快越会成为你默认的行为 |
| 60 | and your discipline circuit weakens like a muscle that you stopped using | 你的纪律电路就像停止使用的肌肉一样削弱 |
| 61 | so if your brain is training itself to avoid and procrastinate | 如果你的大脑在训练自己 避免和拖延 |
| 62 | could you theoretically train it to do the complete opposite | 你能在理论上训练它 做完全相反的 |
| 63 | well tim pachel spent 20 years of his career trying to answer that question | 帕切尔花了20年时间 试图回答这个问题 |
| 64 | well the answer is embarrassingly simple and the answer is you have to | 答案很简单 答案是 你必须 |
| 65 | just start just start that's it no need to finish it no need to | 刚刚开始,这就是它不需要完成 它不需要 |
| 66 | perform well we just have to start the task | 表现良好,我们只需要开始任务 |
| 67 | for five to ten minutes and not think about the outcome | 5至10分钟,不考虑结果 |
| 68 | essentially you have to learn to interrupt the avoidance loop | 基本上你必须学会 打断避免循环 |
| 69 | and here's how you do it step number one is to catch it and name it | 这是你如何做到的第一步是抓住它并命名它 |
| 70 | when you notice yourself procrastinating and you notice yourself | 当你发现自己拖延,你注意到自己 |
| 71 | avoiding something think about the emotion you're | 躲开某些事 想想你的情感 |
| 72 | experiencing are you feeling overwhelmed are you feeling anxious are you afraid | 经历你感到不堪重负 你感到焦虑 你害怕 |
| 73 | that your result is not going to be good enough | 你的结果会不够好 |
| 74 | just naming that emotion is enough for you | 仅仅命名这种情感就足够了 |
| 75 | to switch from your emotional mind back into your rational mind | 从你的情感思维回转到理智思维 |
| 76 | and second step is to make your task stupidly small | 第二步是让你的任务变得愚蠢小 |
| 77 | essentially think about what is the tiniest possible action you can set for | 基本上考虑一下你所能做的最小的动作 |
| 78 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你的目标就是... {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}至少做一点 | |
| 79 | progress for example don't think that you have to | 例如,进步不认为你必须 |
| 80 | write a whole essay tonight think oh my task is to open the document | 今晚写一整篇论文 以为哦 我的任务是打开文件 |
| 81 | 和Google Doc和写作仅仅10分钟 | |
| 82 | and don't think oh i have to do this hour long workout i'm really dreading it | 不要以为我必须做这个小时 长时间的锻炼 我真的害怕它 |
| 83 | think of your task as just putting on your shoes and going outside | 想想你的任务就是穿鞋出去 |
| 84 | and the reason why simply starting something for 10 minutes is so powerful | 和原因 仅仅开始一些事情 十分钟是如此强大 |
| 85 | is because the actual process of completing a task | 因为完成某项任务的实际过程 |
| 86 | it's almost always much easier than the extreme dread you feel before | 它几乎总是容易得多 比极端恐惧 你以前的感觉 |
| 87 | doing it and pitchell showed this beautifully in | 做它和投手 显示这个美丽的英寸 |
| 88 | this study where he gave 45 students pagers and that was before | 他给45个学生打过呼声 |
| 89 | smartphones existed so he gave them pagers he would page them | 智能手机的存在,所以他给他们的呼叫器,他会呼叫他们 |
| 90 | eight times a day for five days leading up to | 每天8次,5天,直到 |
| 91 | their academic deadline on some in some class | 某些学生的学习期限 |
| 92 | and when the pager went off the student was supposed to report | 当传呼机关闭 学生应该报到 |
| 93 | how they were feeling what they were doing how they were feeling about the | 他们感觉如何 他们在做什么 他们感觉如何 |
| 94 | academic assignment that they had to do the data showed that the students | 他们必须完成的学术任务 表明学生 |
| 95 | consistently procrastinated on the tasks that they found difficult or | 总是拖延他们认为困难的任务或 |
| 96 | unpleasant or stressful and they consistently replaced them | 令人不快或紧张 他们总是取代他们 |
| 97 | with activities that were more interesting and more exciting and of | 更有趣和更令人兴奋的活动 |
| 98 | course we all would do that right but here's what pitchell found most | 当然我们都会这样做,但这里的投手发现最 |
| 99 | interesting when students procrastinated early in the week | 有趣的是,学生们在周初拖延时间 |
| 100 | they would constantly justify it they would constantly say that oh i work | 他们总是说,我的工作 |
| 101 | better under pressure and work better close to the deadline i will feel like | 更在压力下工作 更接近最后期限 我觉得 |
| 102 | it tomorrow and they would say things like these | 明天他们就会说这些话 |
| 103 | to explain why they're not doing the task they're supposed to be doing | 解释为什么他们不做 他们应该做的工作 |
| 104 | but when the deadline actually forced them to start | 但当最后期限 迫使他们开始 |
| 105 | not one of them said that they were glad that they waited | 他们没有一个人说:他们为等待而高兴。 |
| 106 | they were all saying that they wish they had more time they wish they started | 他们都说希望有时间开始 |
| 107 | earlier and that the task wasn't actually as | 之前的任务其实不是 |
| 108 | as they thought so you're not actually avoiding the task | 因为他们觉得你没有逃避任务 |
| 109 | you're avoiding the way that you think the task is going to make you feel | 你在逃避你认为任务会让你感觉 |
| 110 | and your brain is wrong about it almost all the time | 你的大脑几乎总是错的 |
| 111 | and now you might be thinking well i don't just sit on the couch doing | 现在你可能想的很好 我不只是坐在沙发上 |
| 112 | nothing i'm actually busy all the time so why can i not finally start this | 没什么,我总是很忙,所以为什么我不能开始这个 |
| 113 | project that i've been putting off for months | 几个月来我一直拖延的项目 |
| 114 | well there's an answer to that your brain does not just let you sit there | 有个答案是 你的大脑不会让你坐在那里 |
| 115 | because that triggers guilt and guilt is another negative emotion | 因为那会引发内疚和内疚 是另一个负面的情感 |
| 116 | that an ideal is trying to escape so it disguises that | 一个理想是试图逃脱 所以它伪装 |
| 117 | avoidance as productivity and there's actually | 避免作为生产力 实际上 |
| 118 | two specific disguises that i want to discuss with you | 我想跟你讨论两个具体伪装 |
| 119 | and the first disguise is perfectionism and research has consistently shown that | 第一次伪装是完美主义 研究一直表明 |
| 120 | people who score higher on perfectionism are bigger procrastinators | 在完美主义上得分更高的人 是更大的拖延者 |
| 121 | because perfectionism essentially makes you afraid | 因为完美主义基本上让你害怕 |
| 122 | that your result is not going to be good enough which | 你的结果会不够好 |
| 123 | makes you not even start in the first place and researchers found | 让你从头开始 研究人员发现 |
| 124 | that more perfectionist professors actually publish | 更完美主义的教授实际上出版 |
| 125 | less papers than their last perfectionist colleagues | 比最后一位完美派同事少的论文 |
| 126 | even if you control for how hard working they are | 即使你控制了他们有多辛苦 |
| 127 | essentially perfectionism makes you never start | 基本上完美主义让你永远无法开始 |
| 128 | so you never fall short and disguise number two is productive procrastination | 所以,你永远不会落后 伪装二号是生产性拖延 |
| 129 | and this one gets everyone it's the sneakiest one because you're not | 这只狗让所有人都觉得很狡猾 因为你不是 |
| 130 | sitting on the couch you are doing something you're researching | 坐在沙发上 你在做一些研究 |
| 131 | you're reorganizing your desk you're planning something | 你在重组你的办公桌 你在计划什么 |
| 132 | you're watching videos on youtube about how to be more productive instead of | 你在YouTube上观看关于 如何提高产量的视频 |
| 133 | actually doing the thing maybe you're even watching this video | 其实做事情 也许你甚至正在看这视频 |
| 134 | right now instead of working on your assignment or working on your new | 现在,而不是工作 你的任务或工作 你的新 |
| 135 | project i don't know and pitchel's research calls | 我不知道和投手的研究电话 |
| 136 | this short-term mood repair when a real task | 这种短期的情绪修复 当一个真正的任务 |
| 137 | triggers anxiety or overwhelm some negative emotion | 引发焦虑或压倒一些负面情绪 |
| 138 | your brain essentially decides to swap it for a safer and less risky task | 你的大脑基本上决定把它换成一个更安全,风险较小的任务 |
| 139 | that is still going to give you some sense of accomplishment when you finish | 那还是会给你一些成就感 当你完成 |
| 140 | it but it's going to be without any risk of | 但它不会有任何风险 |
| 141 | failure or judgment because that task is going to be less high stakes | 失败或判断,因为任务将不那么重要 |
| 142 | like instead of writing an essay you spent an hour | 而不是写一篇论文 你花了一个小时 |
| 143 | color-coding your notes or instead of applying to jobs you spent | 笔记的颜色编码或应用到您花费的工作 |
| 144 | hours perfecting your resume for the fifth time and instead of starting a | 5小时完成简历 而不是开始 |
| 145 | business that you've dreamt of starting for years | 你多年来梦想开始的生意 |
| 146 | you read 10 books on how to start a business so | 你读了十本如何创业的书 所以 |
| 147 | you feel like you're making some progress but the actual scary | 你感觉你正在取得一些进步 但真正的恐怖 |
| 148 | task that you actually have to do hasn't moved an inch | 任务,你实际上必须做的 没有移动一英寸 |
| 149 | and again remember you're not actually avoiding the task | 记得你其实不是在逃避任务 |
| 150 | you're avoiding how you think the task is going to make you feel | 你在逃避你认为任务会让你觉得 |
| 151 | but when you actually start doing it you realize that the dread of starting | 当你真正开始做的时候 你意识到开始的恐惧 |
| 152 | is much worse than doing most of the time | 比大部分时间都糟得多 |
| 153 | so now you know what the avoidance loop looks like | 所以现在你知道 回避循环是什么样子 |
| 154 | how your brain disguises it and how to break it | 你的大脑如何伪装 如何打破它 |
| 155 | so subscribe if this helped and please let me know in the comments what other | 如果有帮助,请在评论中告诉我还有什么 |
| 156 | topics or videos or ideas you would like to see in my youtube channel | 您想在我的YouTube频道观看的主题或视频或想法 |
| 157 | and i'm currently building out my youtube channel so any sort of support | 我目前正在建立我的Youtube频道 所以任何支持 |
| 158 | or likes or comments would be greatly appreciated | 或喜欢或评论,将非常感谢 |
| 159 | and i'll see you in the next one | 下回见 |
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