where the threats that we face are probabilistic:

我們所面臨的威脅是概率性的。

Terrorists might attack.

恐怖分子可能會襲擊。

The economy might nose dive, right?

經濟可能會跳水，對嗎？

These are 'probabilistic dangers.'

這些都是'概率性的危險'。

The problem is, the brain's designed

問題是，大腦的設計

not to turn off the fear response

不關閉恐懼反應

until a danger is gone completely.

直到危險完全消失。

But probabilistic dangers never are gone completely

但概率性的危險永遠不會完全消失

so we tend to be a little more hyperreactive.

是以，我們往往會有一點反應過度。

So how do you tune up the nervous system

那麼，你如何調整神經系統呢？

rather than having to reach for psychopharmaceuticals?

而不是不得不求助於精神藥物？

I often define 'peak performance'

我經常給 "巔峰表現 "下定義

as getting our biology to work for us

因為讓我們的生物為我們工作

rather than against us.

而不是反對我們。

What I'm really talking about are the systems

我真正在談論的是那些系統

underneath what we call motivation,

在我們所說的動機之下。

learning, creativity, and flow.

學習、創造和流動。

'Flow' is an optimized state of consciousness

流程 "是一種優化的意識狀態

where we feel our best and we perform our best.

在那裡，我們感到自己是最好的，我們的表現也是最好的。

The research says there are three tools you can reach for:

研究稱，有三種工具可以達到。

Gratitude has really precise impacts

感恩具有真正精確的影響

on the brain and anxiety.

關於大腦和焦慮。

I like to write down 10 things that I'm grateful for

我喜歡寫下我所感激的10件事情

and I write down each one three times.

我把每一個人都寫下三遍。

Gratitude is literally you're just pointing out

感恩是字面上的意思，你只是在指出

to the brain things that have already happened

腦子裡已經發生的事情

that are good.

這是好的。

And it tilts this ratio

而且它傾斜了這個比例

so we're taking in a lot less negative stuff.

所以我們吸收的負面資訊要少得多。

This, by the way, lets more novel stuff come through.

順便說一下，這可以讓更多的新奇的東西出現。

Gratitude can work as a 'flow trigger' that way.

感恩可以作為一種 "流量觸發器 "的方式發揮作用。

The second one is mindfulness-

第二個是心態--

11 minutes a day of mindfulness practice.

每天進行11分鐘的正念練習。

You know, follow your breath,

你知道，跟隨你的呼吸。

focus meditation basically, is enough

專注的冥想基本上是足夠的

to really calm down your nervous system,

以真正使你的神經系統平靜下來。

make you less emotional-reactive.

使你減少情緒反應。

Your third option is exercise-

你的第三個選擇是行使--

20 to 40 minutes worth of exercise is enough.

價值20至40分鐘的運動就足夠了。

And if you're exercising for mental hygiene, right,

而如果你是為了精神衛生而鍛鍊，對。

for cognition, and I wanna get into flow,

為認知，而我想進入流動。

you wanna exercise until basically the voice in your head

你想鍛鍊身體，直到你腦中的聲音基本消失

gets really quiet and your lungs open up.

變得非常安靜，你的肺部打開了。

Both things happen

這兩件事都發生了

because there's a global release of nitric oxide,

因為有一氧化氮的全球釋放。

it's a gaseous, signaling molecule

它是一種氣態的、有信號的分子

that's sort of everywhere in the body.

這是在身體裡到處都有的。

One of the things it does

它的作用之一是

is it flushes stress hormones out of your system.

是它將壓力荷爾蒙從你的系統中沖走。

It'll reset the nervous system

它將重置神經系統

sort of back to baseline, back to zero.

某種程度上回到了基線，回到了零。

When I talk about peak performance,

當我談及巔峰表現時。

we always emphasize 'cognitive literacy':

我們一直強調 "認知素養"。

understanding what's going on in the brain

瞭解大腦中正在發生的事情

and the body when we're performing at our very best.

和身體時，我們的表現是最好的。

Now this is difficult in the modern world

現在，這在現代世界是很困難的

because most of us tend to be a little hyperanxious.

因為我們大多數人都傾向於有點過度焦慮。

Daily problems that we all deal with-

我們都在處理的日常問題--

anxiety, depression, right?

焦慮、抑鬱，對嗎？

We now know, for example,

例如，我們現在知道。

that a 20-minute walk in the woods

在樹林中散步20分鐘

will outperform most antidepressants on the market.

將優於市場上的大多數抗抑鬱藥。

If you take a walk in a part of nature

如果你在大自然的某個地方散步

where you haven't been before,

你以前沒有去過的地方。

you're not only gonna get serotonin, that calming chemical,

你不僅會得到5-羥色胺，那種平靜的化學物質。

you're gonna get the dopamine

你會得到多巴胺

from novelty and complexity and unpredictability.

從新穎性、複雜性和不可預測性。

So you're gonna get some feel good, happy juice

所以你會得到一些感覺良好、快樂的果汁

and some calm.

和一些平靜。

And these are great tools to be able to reach for

而這些都是能夠達到的偉大工具

in times of stress

在壓力下

rather than having to reach for psychopharmaceuticals.

而不是不得不求助於精神藥物。

On a certain level, we have a drug store in our brain,

在某種程度上，我們的大腦裡有一個藥店。

the neurochemicals that show up in flow:

在流動中表現出來的神經化學物質。

so dopamine, norepinephrine, anandamide,

是以，多巴胺、去甲腎上腺素、安非他命。

endorphins, and serotonin.

內啡肽和5-羥色胺。

If you were to try to cocktail

如果你想嘗試雞尾酒

the street drug version of that, right,

這就是街頭毒品的版本，對吧。

you're trying to blend like heroin and speed

你正試圖像海洛因和速度一樣混合在一起

and coke and acid and weed-

和可卡因和酸和雜草-

and point is, you can't do it.

而重點是，你不能這樣做。

It turns out the brain can cocktail all of 'em at once,

事實證明，大腦可以同時處理所有這些問題。

which is why people will prefer flow

這就是為什麼人們會喜歡流

to almost any experience on Earth.

對地球上幾乎所有的經驗。

It's our favorite experience.

這是我們最喜歡的經驗。

It's the most addictive experience on Earth.

這是地球上最令人上癮的體驗。

Why?

為什麼？

'Cause it cocktails five or six

因為它是雞尾酒的五或六

of the largest pleasure drugs the brain can produce.

是大腦能夠產生的最大的快樂藥物。

We're all capable of so much more than we know.

我們都有能力比我們知道的多得多。

That is a commonality across the board.

這是一個全面的共同點。

That's the largest lesson that 30 years

這是30年來最大的教訓

in studying peak performance has taught me.

在研究巔峰表現的過程中，我學到了很多。

And one of the big reasons is we're all hardwired for flow,

其中一個重要原因是我們都有流動的基因。

and flow is a massive amplification

和流動是一個巨大的放大效應

of what's possible for ourselves.

對我們來說，什麼是可能的。

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