Name: 如何培養意志力 | 戴維-戈金斯和安德魯-休伯曼博士 (How to Build Willpower | David Goggins & Dr. Andrew Huberman)
Uploaded: 2024-12-25T03:11:18.000Z
Duration: 13 min 14 s

I'm going to share a little neuroscience tidbit, but I think it's one that you'll appreciate.

我要和大家分享一個神經科學的小知識，但我想大家一定會喜歡。

Most people don't know this, but there's a brain structure called the anterior mid-cingulate cortex.

大多數人都不知道，大腦中有一個結構叫做前中扣帶回皮層。

As we pointed out before, that's a noun, it's a name, it doesn't mean anything.

正如我們之前指出的，那只是一個名詞，一個名稱，沒有任何意義。

But what's interesting about this brain area is there are now a lot of data in humans, not some mouse study, showing that when people do something they don't want to do, like add three hours of exercise per day or per week, or when people who are trying to diet and lose weight resist eating something.

但這個腦區的有趣之處在於，現在有很多人類數據，而不是一些小鼠研究，顯示當人們做一些他們不想做的事情時，比如每天或每週增加三個小時的運動，或者當人們試圖節食減肥時，會抗拒吃一些東西。

When people do anything that they, and this is the important part, that they don't want to do, it's not about adding more work, it's about adding more work that you don't want to do, this brain area gets bigger.

當人們做任何他們不想做的事情時，這是最重要的部分，不是增加更多的工作，而是增加更多你不想做的工作，這個腦區就會變大。

Here's what's especially interesting about this brain area to me, and by the way, I'm only learning this recently because it's new data, but there's a lot of it.

順便說一句，我也是最近才知道的，因為這是新數據，但有很多。

The anterior mid-cingulate cortex is smaller in obese people.

肥胖者的前中扣帶回皮層較小。

It's especially large, or grows larger, in people that see themselves as challenged and overcome some challenge.

在那些認為自己受到挑戰並克服了某些挑戰的人身上，這種影響尤其大，或者說會越來越大。

In people that live a very long time, this area keeps its size.

對於長壽的人來說，這個區域的面積會保持不變。

In many ways, scientists are starting to think of the anterior mid-cingulate cortex not just as one of the seats of willpower, but perhaps actually the seat of the will to live.

在許多方面，科學家們開始認為扣帶回前中皮層不僅是意志力的所在地之一，也許實際上是生存意志的所在地。

When I learned about the anterior mid-cingulate cortex, I was almost out of my seat.

當我瞭解到前中扣帶回皮層時，我幾乎要從座位上站起來。

I've been in the neuroscience game since I was 20.

我從 20 歲起就開始從事神經科學研究。

I was so pumped because I've heard of the amygdala, fear, prefrontal cortex, it's planning and action.

我非常興奮，因為我聽說過杏仁核、恐懼、前額葉皮層，它是計劃和行動的大腦。

I could tell you every brain area and every ...

我可以告訴你每個大腦區域和每個...

I teach neuroanatomy to medical students, but when I started seeing the data on the anterior mid-cingulate cortex, I was like, whoa, this is interesting.

我給醫科學生講授神經解剖學，但當我開始看到扣帶回皮層前中部的數據時，我就想，哇，這太有趣了。

All the data point to the fact that we can build this area up, but that as quickly as we build it up, if we don't continue to invest in things that are hard for us, that we don't want to do, that's the part that feels so Goggins-esque to me that we don't want to do.

所有的數據都表明，我們可以把這個地區建設好，但在建設的同時，如果我們不繼續投資於那些對我們來說很難做的、我們不想做的事情，這就是讓我感覺很像戈金斯的地方，我們不想做的事情。

Like if you love the ice bath, yeah, I love the ice bath, and you go from one minute to 10 minutes, guess what?

比如你喜歡冰浴，是的，我喜歡冰浴，你從一分鐘泡到十分鐘，你猜怎麼著？

Your anterior mid-cingulate cortex did not grow.

你的前中扣帶回皮層沒有生長。

But if you hate the cold water, if you're afraid of drowning and you get into water and put your head under and survive, then the anterior mid-cingulate cortex gets bigger.

但如果你討厭冰冷的水，如果你害怕溺水，你就會下水，把頭埋在水裡，並活了下來，那麼扣帶回前中皮層就會變大。

But if you don't do it the next day, or if you do it the next day and you enjoy it, because hey, hey, I did it yesterday, woo-hoo, happy me, Merry Christmas is what it said, guess what?

但如果你第二天不做，或者你第二天做了，而且你很享受，因為嘿嘿，我昨天做了，嗚呼，快樂的我，聖誕快樂，它是這麼說的，你猜怎麼著？

The anterior mid-cingulate cortex shrinks again.

To me, this is one of the most important discoveries that neuroscience has ever made, because it's that I don't want to do something, but do it anyway, that grows this area.

對我來說，這是神經科學有史以來最重要的發現之一，因為正是 "我不想做某事，但還是去做了"，才使這一領域得到了發展。

And it's almost like I have a friend, he's been sober 30 years from alcohol, and he always says, you know, the amazing thing about addiction is there's a cure.

就像我有個朋友，他已經戒酒 30 年了，他總是說，你知道，上癮的神奇之處在於它是可以治癒的。

The problem is it only works one day at a time.

So the anterior mid-cingulate cortex, to me, when I learned about it, two things went off in my head.

是以，對我來說，當我瞭解到扣帶回前中皮層時，我的腦海中出現了兩件事情。

Whoa, this is super interesting, and two, I got to tell David Goggins about this.

哇哦，這太有趣了，其次，我還得把這件事告訴大衛-戈金斯（David Goggins）。

And I waited until now to tell you, because I felt like I, well, for obvious reasons, I wanted to tell you, and I wanted to tell you here.

我一直等到現在才告訴你，因為我覺得，出於顯而易見的原因，我想告訴你，我想在這裡告訴你。

Well, I love that, because that's how I've lived my entire life.

我喜歡這樣，因為這就是我一生的生活方式。

But people go, man, you have such a strong will.

但人們會說，老兄，你有如此堅強的意志。

Like, I'll never forget, I was on a podcast one time, and this dude goes, you were blessed with a strong mind.

我永遠不會忘記，有一次我在播客上聽到一個人說，你有一顆堅強的心。

Like, what the hell are you talking about, I was blessed with a strong mind?

比如，你到底在說什麼，我被賦予了強大的頭腦？

That's something that you have to develop.

You develop that over years, decades of suffering, and going back into the suffering.

你要在數年、數十年的苦難中培養這種能力，並重新回到苦難中去。

That's why a lot of people who graduate Navy SEAL training, they want to know, like, in my, I talk about very openly all the time, a lot of guys don't want to go back into that water, don't want to go back into the hard stuff.

這就是為什麼很多海豹突擊隊訓練畢業的人都想知道，就像在我的訓練中，我一直都在公開談論，很多人都不想再回到水裡，不想再回到艱苦的環境中。

Maybe not anything, anything hard, anything hard in life, once you get through it, it's like you become a POW.

也許不是任何事情，任何困難的事情，生活中任何困難的事情，一旦你熬過去了，就好像你成為了一名戰俘。

Like, how many POWs you know want to go back to POW camp?

比如，你知道有多少戰俘想回到戰俘營？

When something sucks so bad in life, this is on this, that we're talking about now, very few people want to go back.

當生活中發生瞭如此糟糕的事情時，也就是我們現在談論的這件事，很少有人願意回到過去。

I realized, I'm the same way, I don't want to go back.

我意識到，我也一樣，我不想再回去了。

Because that is exactly where all the knowledge of my life exists, was back there, and what you're exactly talking about.

因為那正是我生命中所有知識的存在之處，就在那裡，也正是你所說的地方。

Well, I didn't know anything about this, but how I grew a will was constantly doing these things, to now, it's just life.

我對這些一無所知，但我的意志力就是在不斷地做這些事情中成長起來的，而現在，這就是生活。

I wake up, while it still sucks, it's just life.

一覺醒來，雖然還是很糟糕，但這就是生活。

You don't sit back and like, oh my God, like, I have days I don't want to do it, but I know I'm going to do it.

你不會坐下來，說 "哦，我的天哪，我也有不想做的時候，但我知道我會去做的"。

多年的實踐讓我明白了這一點。

So that's beautiful, and this is why I came on here with you today.

太美了，這也是我今天和你們一起來的原因。

I'm glad that you're talking about this, because human beings need to hear this.

我很高興你能談論這些，因為人類需要聽到這些。

They need to stop hearing these hacks on this and that.

他們需要停止聽這些黑客說這說那。

Yeah, you made this and that, and saunas, and all this shit that, yeah, it's great.

是啊，你做了這個那個，還有三溫暖，還有所有這些鬼東西，是啊，太棒了。

根本就他媽的沒有什麼生活小竅門。

The hack is going to fucking suck, and that's what I realized.

這就是我意識到的問題所在，黑客會把事情搞得一團糟。

That's why I wanted to come on here today.

這就是我今天想來這裡的原因。

I didn't want to come on here and talk about no fucking passion, and purpose, and how to get the fuck out of bed, and how to hit a fucking alarm clock, and all this catchphrase bullshit, because that wasn't how I lived.

我不想在這裡談論什麼激情、目標、如何起床、如何按鬧鐘，以及所有這些廢話，因為我不是這樣生活的。

I woke up like every human being does, and goes, fuck, man, I'm a fucking piece of shit today.

一覺醒來，我就像每個人一樣，心想：媽的，我今天真他媽是一坨屎。

How the hell is this going to work out for me?

It's the conversation in your fucking ... in your head, so how do you do that?

這是你他媽的......你腦子裡的對話，那麼你是怎麼做到的呢？

We don't have enough of these conversations about the real conversation that every human being is having, and they have no idea how to get out of it, but they do.

我們沒有進行足夠多的關於每個人都在進行的真正對話的對話，他們不知道如何擺脫這種對話，但他們確實這樣做了。

It's exactly what you said, man, exactly what you said.

這正是你說的，夥計，正是你說的。

I feel like knowing the name of something, anterior mid-cingulate cortex, doesn't fundamentally change us, but one thing I like about biology is that willpower, if somebody feels they don't have it, feels like this thing that other people have, but everybody, unless they're brain damaged, like a hole through their head, has two anterior mid-cingulate cortex, one on each side of their brain.

我覺得知道扣帶回皮質前中層這個名稱並不會從根本上改變我們，但我喜歡生物學的一點是，如果有人覺得自己沒有意志力，就會覺得這是別人擁有的東西，但每個人，除非腦部受損，比如腦袋上穿了個洞，否則都有兩個扣帶回皮質前中層，大腦兩側各有一個。

I feel like it's just a question of opening the portal, and the portal, what I, again, I'm just going to say it 10 times and forgive me, is I think people go, oh, I do hard things.

我覺得這只是一個打開門戶的問題，而門戶，就是我想說的，我再說十遍，請原諒我，我覺得人們會說，哦，我做了很難的事情。

I do sets to failure, and then I do four-streps.

我先做一組到失敗，然後再做四組。

我甚至喜歡四線譜，但你猜怎麼著？

I like four-streps, so I'll tell you, they don't build my anterior mid-cingulate cortex because I like to do it.

我喜歡四連音符，所以我告訴你，我的前中扣帶回皮層並沒有因為我喜歡四連音符而增強。

Anything you like to do is not going to enhance this aspect of willpower.

你喜歡做的任何事情都不會增強這方面的意志力。

It seems so obvious once you hear it, you kind of go, oh, yeah, of course, but I think you really close that loop for people when you share what you're sharing today and what you've shared elsewhere before as well when you're trying to explain the friction is the critical ingredient.

但我認為，當你分享你今天分享的內容，以及你之前在其他地方分享的內容，試圖解釋摩擦是關鍵因素時，你就真正為人們建立了一個閉環。

And I think people think, oh, if it's effort, well, then I'm getting better.

我覺得人們會想，哦，如果是努力的話，那我就進步了。

That's part of it, necessary but not sufficient, as we say in science.

這是其中的一部分，是必要的，但還不夠，就像我們在科學中所說的那樣。

But the suck part, the being haunted, the stick, they're really unpleasant terms.

但 "糟糕"、"鬧鬼"、"棍子"，這些都是令人不快的詞彙。

These are probably the most unpleasant terms we've ever used on this podcast.

這可能是我們在播客中使用過的最難聽的詞彙。

Those are the levers, those are the gears, and without those, this thing that you're talking about, David Goggins, as a verb, I sometimes make the joke, but it's not a  Goggins is a name and it's a verb.

這些是槓桿，這些是齒輪，如果沒有這些，你說的大衛-戈金斯這個東西，作為一個動詞，我有時會開玩笑，但它不是一個戈金斯是一個名字，它是一個動詞。

But that's, I think, again, I'm not a psychologist, but I think that's what you're talking about.

但是，我想，我不是心理學家，但我認為這就是你所說的。

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如何培養意志力 | 戴維-戈金斯和安德魯-休伯曼博士 (How to Build Willpower | David Goggins & Dr. Andrew Huberman)

stick

obvious

figure

realize