Name: 如何最大限度地激發多巴胺和動力 - 安德魯-休伯曼 (How to Maximize Dopamine & Motivation - Andrew Huberman)
Uploaded: 2024-10-29T01:59:44.000Z
Duration: 11 min 7 s

基礎被動語態

I think one of the most important findings in the last few years in neuroscience is that while the molecule dopamine is associated with reward, it's more about motivation and craving.

我認為過去幾年神經科學領域最重要的發現之一是，雖然多巴胺分子與獎賞有關，但它更多的是關於動機和渴望。

程度副詞

There's a really classic experiment now that people use to demonstrate this.

現在，人們用一個非常經典的實驗來證明這一點。

情態副詞

Take two rats, and the rats independently, separate cages, can lever press for food, or they can access food.

拿兩隻老鼠來說，它們可以獨立地在不同的籠子裡用槓桿按壓食物，也可以獲取食物。

There's a little bit of dopamine that's released anytime they get some food, so we always thought that food, like many other rewards, like food, sex, warmth when you're cold, cool when you're too warm, is triggering the release of dopamine.

所以我們一直認為，食物和許多其他獎勵一樣，比如食物、性、冷時的溫暖、太熱時的涼爽，都會觸發多巴胺的釋放。

But someone had the good idea to deplete dopamine in one of those animals, and then what you find is that the animal without dopamine still enjoys food, still enjoys other pleasures.

但有人想出了一個好主意，讓其中一種動物體內的多巴胺消失，然後你會發現，沒有多巴胺的動物仍然喜歡食物，仍然喜歡其他樂趣。

So dopamine's not really involved in the enjoyment of those pleasures, it's involved in motivation, because if you make the animal have to move just one rat's length, believe it or not, to get to that lever, the animal with dopamine will work to go get that thing.

是以，多巴胺並不真正參與這些快樂的享受，它參與的是動機，因為如果你讓動物必須移動一隻老鼠的距離，信不信由你，才能到達那個槓桿，有多巴胺的動物就會努力去得到那個東西。

It will work through some effort to go get the reward, whereas the animal, or it turns out the human without much dopamine, can still experience pleasure.

它會通過一些努力去獲得獎勵，而動物，或者事實證明沒有太多多巴胺的人類，仍然可以體驗到快樂。

They can sit on their couch and cram their face with pleasure-inducing calories or what have you, watch pleasure-inducing things on the television, but they have very little motivation to go pursue things that will deliver them pleasure.

他們可以坐在沙發上，往自己的臉上塞滿能引起快感的卡路里或其他東西，在電視上看能引起快感的東西，但他們卻沒有什麼動力去追求能給他們帶來快感的東西。

It's actually, what's really driven the forward evolution of our species has been the desire to go seek things beyond the confines of our skin.

實際上，真正推動我們人類向前進化的，是我們對超越自身侷限的追求。

And when I say the common currency is dopamine, what I mean is the molecule dopamine, when secreted in the brain, makes us pursue things, build things, create things, makes us want new things that we don't currently already have.

當我說共同貨幣是多巴胺時，我的意思是多巴胺分子在大腦中分泌時，會讓我們追求事物、建造事物、創造事物，讓我們想要目前還沒有的新事物。

And so it has a lot of dimensions to it, but rather than think about dopamine as a signal for reward, like a dopamine hit, we classically talk about it, it's more accurate really to think about dopamine as driving motivation and craving to go seek rewards.

是以，多巴胺的作用有很多方面，但與其把多巴胺看成是一種獎勵信號，就像我們通常所說的多巴胺刺激，不如把多巴胺看成是驅動動力和渴望去尋求獎勵的動力和渴望更為準確。

And it's a way of tabulating where we are in our life.

這也是一種記錄我們生活現狀的方式。

Are we doing well or are we doing poorly?

And that happens on very short timescales, like do you wake up feeling good?

而且這種情況發生的時間很短，比如你一覺醒來感覺好嗎？

還是一覺醒來你就覺得情緒低落？

Or on long timescales, if you're halfway through a long degree or you're halfway through your life, how are you doing?

或者從更長的時間尺度來看，如果你完成了一個漫長的學位，或者你的人生已經過了一半，你做得怎麼樣？

Well, it has everything to do with how much dopamine you were releasing in the previous days and weeks and years.

這與你在之前的幾天、幾周、幾年裡釋放了多少多巴胺有關。

So you're always comparing it and all of this is subconscious.

所以你總是在比較，而這一切都是下意識的。

But what's cool is that once you make these processes conscious, once you understand a little bit about how dopamine is released and how it changes our perspective and our behavior, then you can actually work with it.

但酷的是，一旦你意識到這些過程，一旦你對多巴胺如何釋放以及它如何改變我們的觀點和行為有了一些瞭解，那麼你就可以真正地利用它。

And so we go back to this example of the person that's not motivated, that can't get off the couch, that doesn't want to do anything.

是以，我們又回到了這個例子：一個人沒有動力，無法離開沙發，什麼都不想做。

They are effectively the rat with no dopamine, but they can still achieve some sense of pleasure by consuming excess calories, by consuming social media.

他們實際上是沒有多巴胺的老鼠，但他們仍然可以通過攝入過多的卡路里、通過社交媒體獲得某種快感。

If you've ever scrolled social media and you're like, I don't even know why I'm doing this.

如果你曾經在社交媒體上滾動過，你會想，我都不知道我為什麼要這麼做。

And I can remember a time where you'd see something that was just so cool or you'd see something online.

我還記得有一段時間，你會看到一些很酷的東西，或者你會在網上看到一些東西。

I remember this when TED Talks first came out.

我還記得 TED 演講剛問世時的情景。

These are some, at least some of them are really smart people sharing really cool insights.

這些人中，至少有一些是非常聰明的人，他們分享了非常酷的見解。

And then now that they're like a gazillion TED Talks, I remember spending a winter in my office when I was a junior professor, cleaning my office finally and binging TED Talks in the background, thinking this is a good use of my time.

現在TED演講已經多得數不清了，我還記得在我還是初級教授的時候，有一年冬天，我在辦公室裡打掃衛生，一邊看TED演講，一邊想這是在好好利用我的時間。

So what you need to do is stop watching TED Talks for a while, wait, and then they become interesting again.

是以，你需要做的是暫時停止觀看 TED 演講，等待一段時間，然後它們又會變得有趣起來。

And so for people that aren't feeling motivated, the problem is they're not motivated, but they're getting just enough or excess sustenance.

是以，對於那些沒有動力的人來說，問題在於他們沒有動力，但他們獲得的營養卻剛剛好或過剩。

So they're getting the little mild hits of opioid, it becomes an opioid system.

這樣，他們就會得到阿片類藥物的輕微刺激，從而形成阿片系統。

And if you think about the opioid drugs, as opposed to dopaminergic drugs, dopaminergic drugs make people rabid for everything.

與多巴胺類藥物相比，多巴胺類藥物會讓人們對一切事物產生狂熱。

Drugs of abuse like cocaine and amphetamine make people incredibly outward directed.

可卡因和苯丙胺等濫用藥物會讓人變得異常外向。

They hardly notice anything except what they want more of, more, more, more, more, more.

除了他們想要更多的東西、更多的東西、更多的東西、更多的東西、更多的東西之外，他們幾乎什麼都沒注意到。

It's very, it's bad because those drugs trigger so much dopamine release that they become the reward.

這是非常糟糕的，因為這些藥物會引發大量多巴胺釋放，從而成為獎賞。

Only the drug can give that much dopamine.

只有藥物才能產生如此多的多巴胺。

Nothing they could pursue would give them as much dopamine as the drug itself.

他們所追求的任何東西都不會像毒品本身一樣給他們帶來那麼多的多巴胺。

So there's that, and then there's the kind of opioid-like effects of constantly indulging oneself with social media or with video games or with food or with anything to the point where it no longer evokes the motivation and craving.

是以，在社交媒體、電子遊戲、食物或任何事物上不斷放縱自己，以至於不再喚起動力和渴望，就會產生類似阿片類藥物的效果。

And this is really the new evolution of the understanding of dopamine in neuroscience, which is that dopamine itself is not the reward.

這實際上是神經科學對多巴胺認識的新發展，即多巴胺本身並不是獎賞。

And the reward has more of a kind of opioid bliss-like property, which itself is not bad if it's endogenous, released from within.

而獎勵更多的是一種類似阿片類藥物的幸福感，如果是內源性的，從體內釋放出來，這本身並不是壞事。

But when we can just sit there like the rat with no dopamine, gorging ourselves with pleasures, so to speak, what you end up with is somebody that feels really unmotivated and those pleasures no longer work to tickle those feel-good circuits.

但是，如果我們就像那隻沒有多巴胺的老鼠一樣，坐在那裡大快朵頤，那麼最終的結果就是，有人會覺得自己真的沒有動力，而那些快樂也不再能刺激那些感覺良好的迴路。

And so there's no reason for them to go out and pursue anything.

是以，他們沒有理由去追求什麼。

The problem is that pleasure experienced without prior requirement for pursuit is terrible for us.

問題在於，沒有事先要求追求的快樂對我們來說是可怕的。

And I have great confidence in the human species to work this out.

我對人類解決這個問題充滿信心。

But we are finding now, and we are going to increasingly find, that those who will be successful, young or old, are going to be those people who can create their own internal buffers.

但我們現在發現，而且我們會越來越發現，那些成功的人，無論年輕還是年老，都將是那些能夠創造自己內部緩衝的人。

They're going to be able to control their relationship to pleasures because the proximity to pleasures and their availability is the problem.

他們將能夠控制自己與享樂的關係，因為接近享樂和獲得享樂才是問題所在。

If you look at the increase in use of drugs of abuse or prescription medication, which at least at the first pass delivered pleasure, pain relief, the whole issue with the opioid crisis and dopaminergic drugs like Ritalin, Adderall, sometimes there's a clinical need, but tons of people are taking those recreationally now or to study.

如果你看看濫用藥物或處方藥使用的增加，這些藥物至少在一開始能帶來快感、緩解疼痛，整個阿片類藥物危機和多巴胺能藥物如利他林、阿德拉的問題，有時有臨床需要，但現在有大量的人在服用這些藥物來娛樂或學習。

Huge dopamine increases are what those cause.

多巴胺的大量增加就是這些原因造成的。

It's a serious problem because it creates a cycle where you need more of that specific thing.

這是一個嚴重的問題，因為它會形成一個循環，讓你需要更多的特定東西。

I would say addiction is a progressive narrowing of the things that bring you pleasure.

我想說的是，上癮是一種逐漸縮小帶給你快樂的事物的過程。

And I don't like to comment too much on enlightenment because I don't really know what that is as a neurobiologist, but a good life, we could say, is a progressive expansion of the things that bring you pleasure.

我不喜歡過多地評論 "開悟"，因為作為一個神經生物學家，我並不真正瞭解 "開悟 "是什麼，但我們可以說，美好的生活就是逐步擴大能給你帶來快樂的事物。

And even better, a good life is a progressive expansion of the things that bring you pleasure and includes pleasure through motivation and hard work.

更妙的是，好的生活是逐步擴大能給你帶來快樂的事物，包括通過激勵和努力工作帶來的快樂。

And understanding this pain-pleasure balance whereby if you experience pain and you can continue to be in that friction and exert effort, the rewards are that much greater when they arrive.

理解這種痛並快樂著的平衡，如果你經歷過痛苦，並能繼續保持這種摩擦和努力，那麼當它們到來時，回報就會更大。

And so I think that if you look at any drug of abuse or any situation where somebody isn't motivated or thinks, now they may have clinically diagnosed attention deficit hyperactivity disorder, but a lot of what people think is ADHD, it turns out, is people just over-consuming dopamine from various sources.

所以我認為，如果你看任何藥物濫用或任何情況下，有人不積極或認為，現在他們可能有臨床診斷的注意力缺陷多動障礙，但很多人認為是多動症，事實證明，人們只是從各種來源過度消耗多巴胺。

And then, and also the context within a TikTok feed is the context switch is insane.

然後，TikTok feed 中的上下文切換也很瘋狂。

The brain has never seen, first of all, this is the first time in human evolution that we wrote with our thumbs, but that's a pretty benign shift.

大腦從未見過，首先，這是人類進化過程中第一次用拇指寫字，但這是一個相當良性的轉變。

And then the other shift is normally you walk from one room to another or from a field into the trees or from a hut into a house or whatever it is, but now you can get 10,000 context switches in that 30 minutes of scrolling on Instagram or TikTok.

另一個轉變是，通常情況下，你會從一個房間走到另一個房間，或從田野走到樹林，或從小屋走到房子或其他什麼地方，但現在，你在 Instagram 或 TikTok 上滾動 30 分鐘，就能獲得 1 萬次上下文切換。

You're going to select for the people that can self-regulate.

And so then people say, well, how do you self-regulate?

於是人們會說，那你怎麼進行自我調節呢？

And one of the reasons I've gotten excited about public education and teaching neuroscience is that this is a place where knowledge of knowledge actually can allow oneself to intervene.

我對公共教育和神經科學教學感到興奮的原因之一是，在這裡，對知識的瞭解實際上可以讓自己進行干預。

When you think, I'm feeling low, I don't feel good.

當你覺得我情緒低落，感覺不好時。

But maybe you're just, you've saturated the dopamine circuits.

但也許你的多巴胺迴路已經飽和了。

You need to stop engaging with this behavior and then your pleasure for it will come back.

你需要停止這種行為，然後你的快樂就會回來。

But you have to constantly control the hinge.

It's not just about being back and forth on the seesaw.

這不僅僅是在蹺蹺板上來回走動。

You have to make sure the hinge doesn't get stuck in pain or in pleasure.

你必須確保鉸鏈不會因痛苦或快樂而卡住。

Understanding that pain and pleasure are in this really dynamic balance can also help us in the following way.

理解痛苦和快樂處於這種真正的動態平衡中，還能在以下方面幫助我們。

Any pain that you feel, the longer day, the less sleep, the kind of agony that things aren't working.

你所感受到的任何痛苦，一天的時間越長，睡眠越少，都會讓你感到事情不順利的那種痛苦。

That power outlet doesn't work or the internet is slow, whatever it is.

不管是電源插座壞了，還是網速太慢。

The amount of pleasure that you will eventually experience is directly related, excuse me, to how much pain you experience.

你最終能體驗到多少快樂，與你經歷了多少痛苦直接相關。

So we know this from actually what nowadays would be considered quite barbaric and unethical experiments where they would give people electrical shocks and they would measure their response.

是以，我們從如今被認為是相當野蠻和不道德的實驗中瞭解到這一點，他們會給人電擊，然後測量他們的反應。

And then they'd say, we're going to increase it.

然後，他們會說，我們要增加它。

Eventually they get to the point where a slight shock that was previously very painful actually evokes a sense of pleasure.

最終，他們會感到以前非常痛苦的輕微震動實際上會喚起一種快感。