like grabbing a chocolate bar

就像抓起一根巧克力棒

when you're checking out at the grocery line

當你在雜貨店排隊結賬的時候

may be fine at the beginning—

在開始時可能會很好-

but as you go along,

但隨著時間的推移。

you can see that habits are hard to break.

你可以看到，習慣是很難打破的。

There are triggers that we all have

有一些觸發因素，我們都有

that lead us to these habits

導致我們養成這些習慣的原因

that are invisible for us to see every single day.

這些都是我們每天都看不到的。

- Why are bad habits around money

- 為什麼圍繞金錢的壞習慣是

so hard to tackle?

這麼難解決？

In the course of your day,

在你一天的工作中。

about 40% of the things you do are habits.

你所做的事情中約有40%是習慣。

All of this happens behind the scenes

所有這些都發生在幕後

without you being aware of that.

而你卻沒有意識到這一點。

Because you have no control,

因為你無法控制。

it's also hard to break it.

也很難打破它。

- When we talk about money,

- 當我們談論錢的時候。

there's ways that we have cues,

有一些方法，我們有線索。

we have routines, and we have rewards.

我們有常規，我們有獎勵。

Sometimes we get so connected to that reward

有時我們會與這種獎勵聯繫在一起

that comes from giving or spending

來自捐贈或支出的

we continue to do that in a routine way that hurts us.

我們繼續以例行公事的方式做這件事，這傷害了我們。

- But the great thing is we all have the capacity to change.

- 但最重要的是，我們都有能力改變。

Small behaviors can have really big impacts over time

小的行為隨著時間的推移可以產生真正的大影響

just through, you know, the power of habit.

只是通過，你知道，習慣的力量。

- Getting rid of bad habits,

- 擺脫壞習慣。

or forming new ones,

或形成新的。

will have an impact all the way across the board.

將產生全面的影響。

Not just with your money,

不僅僅是用你的錢。

but also how you feel mentally,

但也是你的心理感受。

emotionally, and physically.

情感上和身體上。

- How can you identify what's holding you back?

- 你怎樣才能確定是什麼阻礙了你？

Can you forge healthier spending and saving habits

你能塑造更健康的消費和儲蓄習慣嗎？

that unlock your financial potential?

釋放你的財務潛力？

This is "Your Brain on Money."

這就是 "你的金錢大腦"。

Before our two favorite neuroscientists,

在我們最喜歡的兩位神經科學家之前。

Dr. Cerf and Dr. Kable,

Cerf博士和Kable博士。

explain how our brain forms habits,

解釋我們的大腦如何形成習慣。

Dr. Cerf is going to tell us

Cerf博士將告訴我們

how he got into the brain side of things.

他是如何進入大腦方面的工作的。

After many years of working as a hacker,

在做了多年的黑客工作後。

I ran into Francis Crick, Nobel Laureate

我碰到了諾貝爾獎得主弗朗西斯-克里克。

for discovering the DNA,

因為發現了DNA。

and he essentially learned about my profession,

而他基本上了解了我的職業。

penetrating banks and the government

滲透到銀行和政府

and he said, "You might as well try to implement that

他說："你不妨試著實施這個計劃。

in a much bigger and much more important question,

在一個更大和更重要的問題中。

which is how our brains work."

這就是我們大腦的工作方式。"

And with his endorsement,

並得到他的認可。

I moved from hacking computers

我從黑客計算機轉向

into hacking humans' brains.

進入黑客攻擊人類的大腦。

- As a brain hacker,

- 作為一個大腦黑客。

how do habits creep their way into our brain?

習慣是如何潛入我們的大腦的？

Habits are patterns of existence in our brain

習慣是我們大腦中的存在模式

that operate without us paying attention to them.

我們沒有注意到它們的運作。

Some habits are so frequent

有些習慣是如此頻繁

that nature said, "You know what,

自然界說，"你知道嗎？

this one we could hardwire into the brain,"

這個我們可以把它硬塞進大腦。"

that's what breathing is.

這就是呼吸的意義。

Something that's natural,

有些東西是自然的。

as soon as you're born, it just works.

你一出生，它就會發揮作用。

And then over the course of our life,

然後在我們的生活過程中。

there are many things that we do frequently

有許多事情我們經常做

that the brain says, "Let's move them

大腦說，"讓我們把它們移開。

to a system that is a habit."

到一個系統，這是一種習慣。"

So it sees that you drive to work

所以它看到你開車去上班

every day in the same route,

每天都在相同的路線上。

and it says, "You know what? Let's help the person."

並說，"你知道嗎？讓我們來幫助這個人。"

Instead of having to navigate,

而不是必須導航。

we just have to have one mechanism ignite it,

我們只需要有一個機制來點燃它。

and from then on everything's gonna happen automatically.

然後從那時起，一切都會自動發生。

The location in the brain,

在大腦中的位置。

the striatum where it happens,

紋狀體是它發生的地方。

we basically can monitor how habits are formed,

我們基本上可以監測習慣是如何形成的。

and what it takes for each process to happen.

以及每個過程的發生需要什麼。

- You can do a neuroimaging study

- 你可以做一個神經影像學研究

where you ask someone to repeat

在這裡你要求別人重複

the same thing over and over again.

一遍又一遍地重複同樣的事情。

Initially, there's lots of areas of the brain involved.

最初，大腦有很多區域參與。

But as you do the task over and over again,

但當你一次又一次地做任務時。

what you see is fewer and fewer areas

你看到的是越來越少的領域

that were necessary the first time through.

這是在第一遍時需要的。

It's only using those neurons

它只使用那些神經元

and those brain areas that are absolutely necessary

和那些絕對必要的大腦區域

in order to get the task done.

以此來完成任務。

- It's also hard to break it

- 也很難打破它

because now you have to change something

因為現在你必須要改變一些東西

that your brain worked hard to make you not be aware of.

你的大腦努力使你無法意識到的。

- So what do some of these money habits

- 那麼，這些賺錢的習慣中，有哪些是

look like in our daily lives?

在我們的日常生活中是什麼樣子？

- If my wife was here,

- 如果我的妻子在這裡。

she'd probably tell you some of my quirky habits.

她可能會告訴你我的一些古怪的習慣。

- Dr. James has seen a lot

- 詹姆斯博士見過很多

of different money habits with his clients,

與他的客戶有不同的金錢習慣。

and he's here to tell you

而他在這裡要告訴你

that there is hope in tweaking them.

在調整它們時有希望。

- Some of the things I've seen for people

- 我見過的一些人的情況是

is that they might have the resources

是，他們可能有資源

to pay for things,

來支付東西。

but somehow they spend all they have

但不知何故，他們花光了他們所有的錢

because they got used to not having money.

因為他們已經習慣於沒有錢了。

They got used to not having extra resources.

他們已經習慣了沒有額外的資源。

They got used to maybe not even saving.

他們習慣了也許根本不存錢。

Hyperfocusing on how much they have,

過度關注他們有多少錢。

or are they doing the right thing,

還是他們在做正確的事情。

or the latest trends.

或最新的趨勢。

When I think about shaping habits,

當我想到塑造習慣的時候。

I do think that we can replace them,

我確實認為，我們可以取代他們。

but it takes real intentional work.

但這需要真正有意的工作。

If you just say, "I'm gonna read one page a day,

如果你只是說，"我每天要讀一頁。

or one chapter a day,"

或一天一章"。

you will eventually finish the book.

你最終會完成這本書。

And if you finish the book, then you get to another book.

如果你完成了這本書，那麼你就可以去看另一本書。

That's a great habit to build

這是一個值得培養的好習慣

that started on one page a day.

這是從每天一頁開始的。

If we see it as being able to save a dollar

如果我們把它看作是能夠節省一美元

or a few dollars,

或幾塊錢。

that gets you to multiple dollars

讓你達到多美元

that can get you to saving.

這可以讓你的儲蓄。

- You know, saving $50 a month is great.

- 你知道，每個月節省50美元是很好的。

But saving $50 a month every single month,

但每個月都能節省50美元。

putting it in a savings account,

把它放在一個儲蓄賬戶裡。

the better off you will be

你的生活就會越好

because of the magic of compound interest.

因為有複利的魔力。

That is what really makes a difference

這就是真正的區別所在

in your financial life.

在你的財務生活中。

What we often make a mistake of doing

我們經常犯的一個錯誤是

is trying to do everything all at once.

試圖一次做完所有事情。

I'm going to stop spending on takeout,

我將停止在外賣上的消費。

I'm going to save for retirement,

我要為退休儲蓄。

and I'm gonna walk to work to save money on gas.

我打算步行去上班，以節省汽油錢。

Well, that is a lot of change to manage all at once.

嗯，這是一個需要同時管理的大量變化。

Instead, a much better way

相反，一個更好的方法是

to implement new financial habits

實施新的財務習慣

is to do one at a time,

是一次做一個。

and stick to something that you had set out to do.

並堅持做你所設定的事情。

- So, what specific course of action

- 那麼，什麼樣的具體行動方案

can we take to form better habits?

我們可以採取什麼措施來形成更好的習慣？

- Building a better set of habits in your life

- 在你的生活中建立一套更好的習慣

will start with understanding

將從理解開始

what stage of change you're in.

你處於什麼變化階段。

So you may be in a 'place of denial,'

所以你可能處於一個'否認的地方'。

like, 'Ah, I maybe not need to change this habit.'

像，'啊，我也許不需要改變這個習慣。

- So just by saying, "You know, I have a habit,

- 所以只要說："你知道，我有一個習慣。

and I don't like this habit,"

而我不喜歡這種習慣。"

you already did one small step

你已經做了一小步

towards changing it.

爭取改變它。

- When you get to the point where you are

- 當你到了這個地步

ready to make a change with the habit,

準備好改變這個習慣。

that's in the 'contemplation stage.'

那是在'沉思階段'。

- So, let's say you're in the habit

- 是以，讓我們假設你有這樣的習慣

of whipping out your credit card

揮舞著你的信用卡

and getting a coffee every morning.

並在每天早上得到一杯咖啡。

If it's feeling good for you,

如果它對你的感覺很好。

make sure it works for your finances,

確保它適用於你的財務狀況。

and if it does, keep on moving forward.

如果是這樣，就繼續向前走。

If it feels not so good for you,

如果它對你來說感覺不是那麼好。

that's usually an indication

這通常是一種暗示

that you can check in with what's going on financially.

你可以查看財務方面的進展情況。

- Then you move to a 'preparation stage'

- 然後，你進入 "準備階段

of actually planning for this change.

的實際規劃這一變化。

- The more you can associate positive habits

- 你越是能把積極的習慣聯繫起來

or neutral habits with your money, with something good,

或中立的習慣，用你的錢，用好的東西。

the better off we are.

我們的情況就越好。

- Then you're at 'action,'

- 然後你就在 "行動 "了。

where you're actually putting your foot on the pedal

你真正把你的腳放在踏板上的地方

and things are changing—

而事情正在發生變化------。

where we create a new habit.

我們在這裡創造一個新的習慣。

We're integrating this in our lifestyle.

我們正在將此融入我們的生活方式中。

- What I heard with this person with this latte example

- 我在這個人身上聽到的這個拿鐵的例子

is that they need a lot of like time

是，他們需要大量的時間

to kind of prepare themselves before they get to work.

在他們開始工作之前為自己做好準備。

So it could be, "I'm gonna get to work

所以它可能是，"我要去工作了

like 5, 10 minutes early

比如提前5、10分鐘

and park a little bit farther away

並把車停在稍遠的地方

so I can have that time to take that walk

這樣我就可以有時間去散步了

to really get in my head,

以真正進入我的頭腦。

so I can start my day nice and fresh."

所以我可以很好地開始我的一天，而且很新鮮。

- And then 'termination' is the last stage

- 然後'終止'是最後一個階段

where we may not have the urge

在那裡我們可能沒有衝動

of that habit that we were looking to break.

我們想要打破的那個習慣。

- After a few times, there are gonna be two habits,

- 幾次之後，會有兩個習慣。

and if the second one overwhelms the first one,

以及如果第二個人壓倒了第一個人。

at some point, your brain's gonna just

在某種程度上，你的大腦將只是

cut the original one, and you'll have a new habit.

切斷原來的那個，你就會有一個新的習慣。

- As a therapist, I'm always gonna say

- 作為一名治療師，我總是會說

that self-evaluation should be a habit.

自我評價應該成為一種習慣。

I mean, I'm number one in that camp.

我的意思是，我是這個陣營中的頭號人物。

But honestly, I think a lot of people

但說實話，我認為很多人

don't do that enough.

這一點做得不夠好。

There's so many things that come from

有這麼多的事情來自於

awareness and reflection,

認識和反思。

and maybe even accountability.

甚至可能是問責。

- One way you can support forming a new habit

- 你可以支持形成一個新習慣的方法之一

is getting more social.

變得更加社會化。

Tell friends, family members,

告訴朋友、家人。

and maybe even co-workers

甚至可能是同事

that you want to make a change.

你想做出改變。

- Associations, connections become really important

- 關聯、聯繫變得非常重要

when we share with a friend.

當我們與朋友分享時。

We now associate that friend with our goal.

我們現在將這位朋友與我們的目標聯繫起來。

- The sky is the limit

- 天空是極限

when it comes to how you actually behave

當涉及到你實際的行為方式時

and act with money.

並以金錢來行事。

And holistically, things will be better for your life.

而且從整體上看，事情會對你的生活有好處。

If you made the effort to just

如果你做出努力，只是

get with us to this moment in the video,

和我們一起走到視頻中的這一時刻。

you're already a little bit better.

你已經有了一點點的進步。