Name: 如何重新設置多巴胺，讓它渴望辛勤工作 (How To Reprogram Your Dopamine To Crave Hard Work)
Uploaded: 2024-06-23T12:29:38.000Z
Duration: 9 min 51 s

Dopamine, the neurochemical that causes you to self-distract, overeat, and waste hours on TikTok.

多巴胺，這種神經化學物質會讓你自我分散、暴飲暴食，並在 TikTok 上浪費數小時。

But what if you could leverage your dopaminergic system to propel you forward such that it becomes your number one tool for hyperfocus?

但是，如果你能利用多巴胺能系統推動你前進，讓它成為你超級專注的頭號工具呢？

Well, in this video, I'm going to show you how.

那麼，在這段視頻中，我將向你展示如何做到這一點。

I'm Rhian Darris, the CEO of Flow Research Collective, where we use neuroscience to help professionals access flow state at will.

我是 Rhian Darris，Flow Research Collective 的首席執行官，我們利用神經科學幫助專業人士隨意進入流動狀態。

I was nine days into a silent Zen meditation retreat. 16 hours of meditation a day.

我參加了為期九天的禪修靜坐。每天冥想 16 個小時。

Eating only bland, boring, tasteless food.

只吃平淡、乏味、無味的食物。

After the retreat, I caught a cab home and I was sitting in the back seat.

療養結束後，我打車回家，坐在後座上。

My fingers were hovering over the screen of my phone.

My anticipation was part excitement, part anxiety.

Messages flooded in, and the dopamine reward that I got was intoxicating.

資訊紛至沓來，多巴胺帶來的獎勵讓我陶醉。

The next day, though, I was still in this heavily meditated Zen-like state, and I rediscovered the mundane aspects of life.

但第二天，我仍然沉浸在這種濃濃的禪意中，重新發現了生活的平凡之處。

I started working on a big, laborious, boring task that had been delaying for months.

我開始著手處理一項拖延了幾個月的艱鉅、費力、枯燥的任務。

To my surprise, my attention was sucked into the present moment, and I got into a flow state almost immediately.

出乎我意料的是，我的注意力被吸入了當下，幾乎立刻進入了流動狀態。

That optimal state of effortless absorption and heightened productivity.

這種最佳狀態可以毫不費力地吸收知識，提高工作效率。

The once-dreaded task hooked me, and hours melted away.

這項曾經讓人恐懼的任務吸引了我，幾個小時就這樣過去了。

Any impulse I had to do anything else was overruled by the thrill of discovery and problem-solving that had once seemed dull.

發現和解決問題的快感壓倒了我做任何其他事情的衝動，而這種快感曾一度顯得枯燥乏味。

My brain had been resensitized to find the work rewarding.

我的大腦已經重新敏感起來，覺得工作是有意義的。

How had what was once so boring become so rewarding?

曾經如此枯燥乏味的工作怎麼會變得如此有意義？

Dopamine has been called the molecule of more.

It's the reason that cocaine is so addictive and that scrolling social media is so compelling.

可卡因之所以讓人上癮，滾動社交媒體之所以引人入勝，原因就在於此。

It's also responsible for the high that we get from accomplishment.

它還能讓我們從成就感中獲得快感。

It makes us want more of whatever we've done to produce dopamine in the first place.

它會讓我們想要獲得更多的多巴胺，無論我們做了什麼來產生多巴胺。

And that brings us to the problem of dopamine detoxing.

這就引出了多巴胺排毒的問題。

Scientifically, you can't really detox dopamine.

從科學角度講，多巴胺並不能真正解毒。

Dopamine plays many roles, but one of its key roles is that of a focusing mechanism.

多巴胺的作用很多，但其中一個關鍵作用是它是一種聚焦機制。

Stimuli are paid attention to because of the dopamine they produce.

刺激會產生多巴胺，從而引起人們的注意。

So dopamine is the reward we get for engaging in certain activities.

是以，多巴胺是我們從事某些活動時獲得的獎勵。

It's the dopamine that the stimulation squirts that you want.

你想要的是刺激噴出的多巴胺。

However, through overstimulation, we can become desensitized to dopamine.

然而，由於過度刺激，我們可能會對多巴胺脫敏。

When this happens, dopamine is still signaling, but fewer receptors receive the signal.

出現這種情況時，多巴胺仍在發出信號，但接收信號的受體減少了。

So rather than detoxing dopamine, we want to resensitize ourselves to it.

是以，與其說我們在給多巴胺排毒，不如說我們想讓自己對多巴胺重新敏感。

Low sensitivity to reward means you need lots of stimulation to capture your attention.

對獎勵的敏感度低意味著你需要大量的刺激來吸引你的注意力。

High sensitivity to reward means you need less stimulation to capture your attention.

對獎勵的高敏感度意味著你需要更少的刺激來吸引注意力。

把它想象成多巴胺的投資回報率。

How much stimulation do you need to feel rewarded by dopamine and have your attention focus into the present moment?

你需要多少刺激才能感受到多巴胺的獎勵，並將注意力集中到當下？

Do you get a hit of dopamine while listening to a nice song or watching a beautiful sunset?

聽一首好聽的歌或看一輪美麗的日落時，你是否會得到多巴胺的刺激？

Or do you need to play a video game and scroll TikTok while simultaneously gobbling down ice cream to get that same hit of dopamine?

還是說，你需要一邊玩電子遊戲和滾動 TikTok，一邊狼吞虎嚥地吃冰淇淋，才能獲得同樣的多巴胺刺激？

Now, I used to fall more into the latter camp.

I needed a lot of stimulation for my brain to get enough dopamine for the activity to feel rewarding.

我的大腦需要大量的刺激才能獲得足夠的多巴胺，這樣才能讓我感覺到活動是有回報的。

But I reset my reward sensitivity by sitting on a mat with my eyes closed for 16 hours a day.

但我通過每天在墊子上閉目養神 16 個小時，重置了我的獎賞敏感度。

But I've since learned that such an approach is not needed.

但後來我才知道，這樣的做法是沒有必要的。

There are simpler ways to do it, which I'm going to show you in a second.

還有更簡單的方法，我馬上就會告訴你。

So you can reset your sensitivity in minutes instead of days of silence like I went through.

這樣，你就能在幾分鐘內重置敏感度，而不是像我一樣經歷幾天的沉默。

Now, through resensitizing, we boost our impulse control, which means we can delay gratification.

現在，通過再敏感化，我們增強了對沖動的控制，這意味著我們可以延遲滿足。

Just imagine for a second what would happen to your productivity if you were as thrilled with writing a book or creating a product or whatever you have to do within your day job as you were with scrolling TikTok or checking your bank account after payday.

試想一下，如果你寫一本書、創造一個產品或做任何你日常工作中必須做的事情，就像發薪日後滾動 TikTok 或查看銀行賬戶一樣興奮，那麼你的工作效率會發生什麼變化。

Well, this is what's possible when you calibrate your resensitivity to reward.

好吧，這就是當你校準你對獎勵的敏感度時可能出現的情況。

To master your dopaminergic system means to master the art of making the boring rewarding.

掌握多巴胺能系統，就意味著掌握了讓枯燥乏味變得有益的藝術。

First way to do this is to modify how we take breaks when we engage with work.

要做到這一點，首先要改變我們從事工作時的休息方式。

大多數人在休息時都會產生多巴胺。

Scrolling social media, checking email, reading the news.

瀏覽社交媒體、查看電子郵件、閱讀新聞。

The critical mistake when taking breaks is doing something that's more stimulating than the work that you're breaking from.

休息時最關鍵的錯誤是做一些比休息時的工作更刺激的事情。

Imagine trying to read a research paper after swiping through social media for an hour.

試想一下，在社交媒體上刷了一個小時之後，你還想讀一篇研究論文。

Against instant and infinite novelty, reading that research paper is dull as all hell.

與即時和無限的新奇感相比，閱讀研究論文就顯得枯燥乏味了。

Stare at a wall for 20 minutes, doing nothing, not even meditating.

盯著一面牆 20 分鐘，什麼也不做，甚至不冥想。

Suddenly, that research paper is going to make you salivate.

突然間，那篇研究論文會讓你垂涎三尺。

Take boring breaks that reset dopamine and heighten your reward sensitivity and make whatever you do before and between work as boring as possible.

利用無聊的休息時間重置多巴胺，提高你的獎賞敏感度，並讓你在工作前和工作間隙所做的事情儘可能無聊。

We want our work to feel as easy as scrolling through social media.

我們希望我們的工作能像瀏覽社交媒體一樣輕鬆。

That's a function of dropping the bar for what bores us to the floor and making the boring rewarding.

這就是降低我們對無聊事物的標準，讓無聊變得有意義的作用。

A 20-minute nap, walking, stretching, mindfulness, breathwork, foam rolling, light exercise.

小睡 20 分鐘、散步、伸展運動、正念、呼吸法、保麗龍滾動、輕微運動。

All of these things are good things to do on a break.

所有這些都是休息時可以做的好事。

A favorite of mine, all jokes aside, is wall staring.

撇開玩笑不說，我最喜歡的就是盯著牆看。

I'll stop working and I'll start staring at a wall for 5 or 10 minutes and just let things simmer.

我會停止工作，對著牆壁發呆 5 到 10 分鐘，讓事情慢慢沉澱。

Letting the snow globe of my attention just settle for a little bit.

讓我的注意力在雪球上沉澱一會兒。

Because when on a break, you want to starve your brain of dopamine so that it craves getting back to work.

因為在休息時，你想讓大腦缺乏多巴胺，從而渴望重新開始工作。

Because ultimately, that dopamine-seeking cage rat inside you, one way or another, is going to have its way.

因為最終，你內心那隻追求多巴胺的籠中老鼠，無論如何都會得逞。

So you may as well have it suck you back into work rather than having it keep you stuck on the thing you're doing in the break.

是以，與其讓它把你困在休息時正在做的事情上，還不如讓它把你吸回工作中。

Now, the second thing we want to do is inhabit the in-between.

現在，我們要做的第二件事就是棲息在中間地帶。

Just take a minute and think about what you did the last time you were waiting in a line or sitting alone at lunch while your friend ran to the bathroom.

花一分鐘時間想想，上一次你在排隊等候或午餐時獨自坐著，而你的朋友跑去洗手間時，你做了什麼。

Well, you probably read your messages or scrolled through social media.

那麼，你可能閱讀了你的資訊或瀏覽了社交媒體。

We all have these in-between moments every day, but we're so accustomed to reaching for our phones for that quick hit of dopamine that it's almost subconscious.

我們每天都會有這樣的間歇期，但我們已經習慣了拿起手機來快速獲取多巴胺，這幾乎已經成為了我們的潛意識。

Inhabiting the in-between means leveraging these moments by allowing ourselves to simply settle, bringing ourselves back to the present.

棲息於 "兩者之間 "意味著利用這些時刻，讓自己簡單地沉澱下來，讓自己回到當下。

In these moments, we cut out the unintentional information consumption, which fractures our attention, further desensitizing our dopamine receptors, making us less sensitive to reward.

在這些時刻，我們會減少無意的資訊消費，因為這種消費會分散我們的注意力，使我們的多巴胺受體進一步脫敏，從而降低我們對獎勵的敏感度。

When you arrive early to a lunch meeting, just sit quietly without your phone.

當你提前到達午餐會現場時，只需靜靜地坐著，不要玩手機。

When waiting in line, pay attention to your breath.

排隊等候時，注意自己的呼吸。

When commuting to work, just drive, ride, or walk in silence.

上下班時，只需安靜地開車、乘車或步行。

You will be forced to be present and tolerate those moments where you don't have much stimulation or engagement, and this will make you more and more sensitive over time.

你將不得不面對和容忍那些沒有太多刺激或參與的時刻，久而久之，這將使你變得越來越敏感。

Your baseline for what's boring will shift, and you'll cultivate a monk-like quality of mind which is highly conducive to profound levels of focus and flow.

你對無聊事物的基準線會發生變化，你會培養出一種僧侶般的心態，這種心態非常有利於高度集中和流暢地工作。

Third thing we want to do is do everything one thing at a time.

我們要做的第三件事就是一次做完所有事情。

You can heighten reward sensitivity by simply doing things once at a time with singular focus.

您只需每次專注地做一件事，就能提高獎勵敏感度。

Now, as I've improved my focus and my access to flow, there's certain things I've become worse at, and one of those things is multitasking.

現在，隨著我專注力的提高和對 "流動 "的掌握，有些事情我變得越來越不擅長，其中之一就是多任務處理。

我的多任務處理能力越來越差了。

My team laughs at me because whenever I'm out on a walk with them of any kind, and I need to send a text, I literally stop talking mid-sentence, reach out my phone, then I end up not walking either, and all of a sudden I'm standing in silence texting while we were mid-conversation and they're walking ahead of me.

我的團隊嘲笑我，因為每當我和他們一起出去散步時，如果我需要發短信，我就會中途停止說話，拿出手機，然後我也不走了，突然我就站在那裡默默地發短信，而我們正說得起勁，他們卻走在我前面。

This is due to the interplay between the default mode network, the DMN, and the task positive network, the TPN, in the brain.

這是由於大腦中的默認模式網絡（DMN）和任務積極網絡（TPN）之間的相互作用造成的。

When you're not engaged in a task, the default mode network is active, but when you're focused, the TPN, the task positive network, takes over.

當你不參與任務時，默認模式網絡處於激活狀態，但當你集中精力時，TPN（任務積極網絡）就會接管。