Name: 我是如何欺騙我的大腦喜歡做難事的（多巴胺排毒）。 (How I Tricked My Brain To Like Doing Hard Things (dopamine detox))
Uploaded: 2021-01-14T10:30:08.000Z
Duration: 14 min 14 s

情態副詞

You probably don't have a problem playing video games or browsing social media on your phone.

用手機玩電子遊戲或瀏覽社交媒體可能沒什麼問題。

In fact I have no doubt you could sit in front of a screen and do both of those activities

事實上，我毫不懷疑你可以坐在螢幕前進行這兩項活動

程度副詞

for 2 hours, or even longer without breaking your concentration.

2 個小時，甚至更長時間，而不會分散你的注意力。

How about working on your side business for another hour?

Even though you logically know that studying, exercising, building a business or something

即使從邏輯上講，你知道學習、鍛鍊、創業或其他事情

equally productive, will bring you more benefits in the long run, you still prefer watching

同樣富有成效，從長遠來看會給你帶來更多好處，但你還是更喜歡看

TV, playing video games and scrolling through social media.

看電視、玩電子遊戲和瀏覽社交媒體。

也許有人會說，原因顯而易見。

One activity is easy and doesn't require much effort, while the other activity is difficult

一項活動很簡單，不需要付出太多努力，而另一項活動則很困難

But some people seem to have no problem studying, exercising, or working on their side projects, regularly.

但有些人似乎經常學習、鍛鍊或從事自己的副業都不成問題。

Which begs the question: Why are some people more motivated to tackle difficult things?

這就引出了一個問題：為什麼有些人更有動力去解決困難？

And is there a way to make doing difficult things, easy?

有沒有辦法讓困難的事情變得簡單？

To answer this question, we need to look at this brain neurotransmitter: Dopamine.

要回答這個問題，我們需要了解這種腦神經遞質：多巴胺

Dopamine is often considered a pleasure molecule.

多巴胺通常被認為是一種快樂分子。

多巴胺讓我們對事物產生慾望。

And it's that desire that gives us the motivation to get up and do stuff.

正是這種願望給了我們起床做事的動力。

If you're not sure how powerful dopamine is, let me introduce you to a few experiments

如果您還不清楚多巴胺的威力有多大，讓我向您介紹幾個實驗

神經科學家在老鼠身上所做的研究。

The researchers implanted electrodes in the brains of rats.

研究人員在老鼠的大腦中植入了電極。

Whenever the rat pulled a lever, the researchers stimulated the rat's reward system in the brain.

每當老鼠拉動槓桿時，研究人員就會刺激老鼠大腦中的獎勵系統。

The result was that the rats developed a craving so strong they kept pulling the lever, over

結果是，大鼠產生了強烈的渴望，它們不斷拉動槓桿，超過了

The rats would refuse to eat or even sleep.

老鼠會拒絕進食，甚至拒絕睡覺。

They would just keep pressing the lever until they would drop from exhaustion.

他們只是不停地按壓槓桿，直到筋疲力盡倒下。

The researchers blocked the release of dopamine in the brain's reward center.

研究人員阻止了大腦獎賞中心多巴胺的釋放。

As a result, rats became so lethargic that even getting up to get a drink of water was

結果，大鼠變得昏昏欲睡，甚至連站起來喝口水都很困難。

You could say that the rats lost all will to live.

可以說，老鼠們完全喪失了生存的意志。

However, if food was placed directly in their mouths, the rats would still eat and enjoy

但是，如果將食物直接放進老鼠的嘴裡，它們仍然會吃，而且吃得津津有味。

They just didn't have the motivation to get up and do it themselves.

他們只是沒有動力站起來自己去做。

You would think that it's thirst or hunger that motivates us to get food or water.

你會認為是口渴或飢餓促使我們去獲取食物或水。

But there's also dopamine that plays a key role here.

但多巴胺也在其中發揮著關鍵作用。

Those rat experiments might be extreme cases.

那些大鼠實驗可能是極端情況。

But you can see similar effects dopamine has in humans and in our daily lives.

但在人類和我們的日常生活中，你也能看到多巴胺的類似作用。

In fact, your brain develops priorities in large part based on how much dopamine it's

事實上，你的大腦在很大程度上是根據多巴胺的含量來確定優先順序的。

If an activity releases too little dopamine, you won't have much motivation to do it.

如果一項活動釋放的多巴胺太少，你就不會有太大的動力去做。

But if an activity releases a lot of dopamine, you'll be motivated to repeat it, over and over.

但是，如果一項活動能釋放大量多巴胺，你就會有動力一次又一次地重複這項活動。

那麼，哪些行為會釋放多巴胺呢？

Any activity where you anticipate there's a potential reward, releases it.

任何活動，只要你預料到會有潛在的回報，就釋放它。

But if you know there are no immediate rewards with the behavior, your brain won't release it.

但如果你知道這種行為不會立即得到回報，你的大腦就不會釋放這種行為。

For example, before you eat comfort food, your brain releases dopamine, because you

例如，在吃安慰性食物之前，你的大腦會釋放多巴胺，因為你

anticipate that the food will make you feel good.

Even if it actually makes you feel worse.

That's because your brain doesn't even care if the high dopamine activity is damaging

這是因為你的大腦根本不在乎高多巴胺活動是否會造成損害

A stereotypical example would be someone who's a drug addict.

He knows that what he's doing is not good for him.

他知道自己的所作所為對自己不利。

But all he wants is to get more of that drug.

Besides getting you high, cocaine and heroin release unnatural amounts of dopamine, which

可卡因和海洛因除了讓人興奮之外，還會釋放出非自然的多巴胺，而多巴胺會

反過來又會讓你更加渴望它們。

Of course it has to be noted that nearly everything releases some amount of dopamine.

當然，必須指出的是，幾乎所有東西都會釋放一定量的多巴胺。

Even drinking water when you're thirsty, does.

But the highest dopamine release happens when you get a reward randomly.

但是，當你隨機獲得獎勵時，多巴胺的釋放量最高。

One such example is playing on a slot machine in a casino.

其中一個例子就是在賭場玩老虎機。

Even if you've only been losing money until that point, you eventually expect to get a

即使在此之前你一直在虧錢，你最終也會期望得到一個

You just don't know when it could happen. And in today's digital society, we are flooding

你只是不知道它何時會發生。在當今的數字社會，我們充斥著

our brains with unnaturally high amounts of dopamine on a daily basis, even if we don't

我們的大腦每天都會攝入超常量的多巴胺，即使我們沒有

Some examples of high dopamine behaviors include: scrolling through social media websites, playing

高多巴胺行為的一些例子包括：滾動瀏覽社交媒體網站、玩遊戲、看電視、看電影、看電影

video games, watching internet pornography, etc.

We anticipate some sort of reward with each one of those behaviors.

我們期待每一種行為都能帶來某種獎勵。

That's why we're constantly checking our phones.

這就是為什麼我們總是不停地看手機。

We expect to see a text message or some other notification.

我們希望看到一條簡訊或其他通知。

And we know that eventually we're going to receive it.

我們知道，我們最終會得到它。

We're becoming like those rats pulling the lever, tying to get a new dopamine hit.

我們正變得像那些拉動槓桿的老鼠，試圖獲得新的多巴胺刺激。

你可能會想："哦，那又怎樣？"

"It's not like it's harming me in any way."

Our bodies have a biological system called homeostasis.

我們的身體有一個名為 "平衡 "的生物系統。

It means that our body likes to keep internal physical and chemical conditions at a balanced level.

這意味著我們的身體喜歡保持內部物理和化學條件的平衡。

Whenever an imbalance occurs, our body adapts to it.

只要出現失衡，我們的身體就會適應它。

Let me give you an example: When it's cold outside, our body temperature falls.

我來舉個例子：室外寒冷時，我們的體溫會下降。

And as a result, we start shivering to generate heat and warm the body.

是以，我們開始顫抖，以產生熱量並溫暖身體。

However when it's hot outside, our body temperature rises.

然而，當室外天氣炎熱時，我們的體溫會升高。

And we start sweating to lose some of that heat.

Essentially our body is looking to maintain a temperature of around 37 degrees Celsius

從根本上說，我們的身體希望保持 37 攝氏度左右的溫度

or 98 degrees Fehrenheit, no matter what.

或 98 華氏度，無論如何都不行。

But there is another way homeostasis manifests itself.

但是，平衡還有另一種表現形式。

For example, someone who rarely drinks alcohol, will get drunk really fast.

例如，很少喝酒的人很快就會喝醉。

But someone who drinks on a regular basis, will have to drink more alcohol, because their

但是，經常喝酒的人就必須喝更多的酒，因為他們的

Essentially it takes more and more alcohol to make them drunk, because they've become

從根本上說，要讓他們喝醉，需要越來越多的酒精，因為他們已經變得

And it's not much different with dopamine.

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我是如何欺騙我的大腦喜歡做難事的（多巴胺排毒）。 (How I Tricked My Brain To Like Doing Hard Things (dopamine detox))

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