Name: 像這樣與自己對話 3 天：重新連接你的大腦，重置你的思維 | 安德魯-休伯曼博士 (Talk to Yourself Like This for 3 Days: Rewire Your Brain & Reset Your Mind | Dr. Andrew Huberman)
Uploaded: 2025-04-24T07:22:33.000Z
Duration: 27 min 44 s

反身代名詞

The way you speak to yourself changes the way your brain rewires itself.

你對自己說話的方式會改變你大腦的重構方式。

程度副詞

It's not just psychology, it's neurobiology.

這不僅是心理學的問題，也是神經生物學的問題。

And in just three days, you can start to reshape your internal landscape.

只需三天，你就可以開始重塑你的內部格局。

What if I told you that your internal dialogue, the words you use with yourself, has a direct and measurable impact on your neurochemistry, that it affects your levels of dopamine, adrenaline, and even GABA, the primary inhibitory neurotransmitter in your brain?

如果我告訴你，你的內心對話，你對自己說的話，會對你的神經化學產生直接的、可測量的影響，它會影響你的多巴胺、腎上腺素甚至 GABA（大腦中主要的抑制性神經遞質）的水準，你會怎麼想？

For three days, I want you to run an experiment.

這三天，我要你們做一個實驗。

When you deliberately change your inner language, you're tapping into the prefrontal cortex, the anterior cingulate, and the insula, areas of the brain responsible for self-awareness, emotional regulation, and motivation.

當你刻意改變自己的內心語言時，你就在利用大腦前額葉皮層、前扣帶回和腦島，這些區域負責自我意識、情緒調節和動機。

What we say to ourselves, especially under stress, can either spiral us into a fight or flight loop or activate calm, clarity, and focus.

我們對自己說的話，尤其是在壓力下對自己說的話，可以讓我們陷入戰鬥或逃跑的循環，也可以讓我們變得冷靜、清晰和專注。

For the next three days, I want you to do three things.

在接下來的三天裡，我要你們做三件事。

Studies show that this shifts your brain out of ego-based self-critique and into coaching mode.

研究表明，這會讓你的大腦從基於自我的自我批評轉入教練模式。

You become your own guide, not your own critic.

你要成為自己的嚮導，而不是自己的批評者。

Start your morning with identity statements, not goals.

以身份陳述而非目標開始你的早晨。

Say, you are someone who keeps promises to yourself, not I will go to the gym.

比方說，你是一個信守承諾的人，而不是我會去健身房。

It wires deeper into your neural circuitry than intention.

它比意圖更能深入你的神經迴路。

Catch negative self-talk and label it, say, that's a thought, not a fact.

抓住消極的自我對話，給它貼上標籤，說：這只是一種想法，不是事實。

This activates your prefrontal cortex and gives you distance from rumination.

這會激活你的前額皮質，讓你遠離反芻。

This isn't motivational fluff, it's neuroscience.

這不是激勵性的空談，而是神經科學。

And after three days, just three, you'll begin to feel the shift, less reactivity, more clarity, more energy.

三天後，僅僅三天，你就會開始感覺到變化，反應更少，頭腦更清晰，精力更充沛。

You'll start to become the voice you needed to hear.

你將開始成為你需要聽到的聲音。

When most people engage in internal dialogue, they default to first-person language.

大多數人在進行內部對話時，默認使用第一人稱語言。

I'm anxious, I can't do this, or I need to be better.

我很焦慮，我做不到，或者我需要變得更好。

While this might feel natural, studies in cognitive neuroscience and sports psychology reveal that this internal narrative style is actually limiting, especially under conditions of stress or high cognitive load.

雖然這種感覺可能很自然，但認知神經科學和運動心理學的研究表明，這種內部敘事風格實際上是有侷限性的，尤其是在壓力或認知負荷較大的情況下。

Research conducted at the University of Michigan and other neuroscience labs shows that shifting to second-person self-talk using you instead of I creates a psychological buffer.

密歇根大學和其他神經科學實驗室的研究表明，用 "你 "代替 "我"，轉換為第二人稱的自我對話，可以產生心理緩衝作用。

This shift activates brain circuits associated with perspective-taking, specifically within the medial prefrontal cortex and temporoparietal junction.

這種轉變激活了與透視相關的大腦回路，特別是內側前額葉皮層和顳頂交界處。

These are regions responsible for distinguishing between self and others, but they also give us the ability to step back and coach ourselves through difficulty.

這些區域負責區分自我和他人，同時也讓我們有能力後退一步，指導自己渡過難關。

So instead of saying, I can't do this, you say, you've done harder things, you can do this.

是以，與其說 "我做不到"，不如說 "你做過更難的事，你能做到"。

The change might seem subtle, but the effects are profound.

這種變化看似微妙，但影響深遠。

When you use you, your brain responds as if the guidance is coming from someone else you trust, like a mentor or coach, which increases compliance and decreases resistance.

當你使用 "你 "時，你的大腦會做出反應，就好像這些指導是來自你信任的人，比如導師或教練，這會增加服從性，減少牴觸情緒。

This shift in perspective has been shown to improve self-regulation, boost emotional control, and enhance problem-solving under pressure.

事實證明，這種視角的轉變可以改善自我調節能力，增強情緒控制能力，並提高在壓力下解決問題的能力。

Athletes use it, elite military operators use it, and we now understand the neurobiological reason why it works.

運動員使用它，精英軍事操作員使用它，我們現在已經瞭解了它發揮作用的神經生物學原因。

Second-person language decreases activity in brain areas associated with self-critical rumination and increases task-oriented focus.

第二人稱語言會減少與自我批評反芻有關的腦區活動，並增加任務導向的注意力。

From a biochemical standpoint, this can reduce cortisol release and elevate dopaminergic tone, particularly when the self-talk is paired with small wins or progress signals.

從生化角度來看，這可以減少皮質醇的釋放，提高多巴胺能，尤其是當自我對話與小勝利或進步信號相結合時。

That means it doesn't just feel more empowering, it literally shifts your brain chemistry toward motivation and confidence.

這意味著，它不僅讓人感覺更有力量，還能從字面上改變你的大腦化學反應，讓你更有動力和信心。

When practiced consistently, this becomes a form of real-time mental training.

如果堅持練習，這將成為一種實時心理訓練。

You're not just thinking differently, you're engaging in a cognitive protocol that rewires how your nervous system responds to challenge.

你不僅僅是在換位思考，你還在參與一項認知協議，重新構建你的神經系統應對挑戰的方式。

So for the next three days, catch those internal moments and coach yourself like someone you care about.

是以，在接下來的三天裡，抓住這些內心的時刻，像對待自己關心的人一樣指導自己。

You've got this, you've done harder things, you know what matters right now.

你有這個能力，你做過更難的事情，你知道現在最重要的是什麼。

This isn't just better thinking, this is neuroscience applied.

這不僅僅是更好的思考，而是神經科學的應用。

大多數人一覺醒來就會設定目標。

I'm gonna go to the gym, I'll eat clean today, I need to stop procrastinating.

我要去健身房，我今天要吃得乾淨，我不能再拖拖拉拉了。

While well-intentioned, goal-based thinking is often fragile.

基於目標的思維雖然出發點是好的，但往往很脆弱。

It relies on motivation, which is inherently unstable, and it keeps your brain operating from a future-focused framework, which can increase cognitive friction and anxiety.

它依賴於動機，而動機本身是不穩定的，它讓你的大腦在一個著眼於未來的框架內運行，這會增加認知摩擦和焦慮。

Now here's the neuroscience behind a better approach, identity-based statement.

現在，我們來看看一種更好的方法--基於身份的聲明背後的神經科學。

When you say, I am someone who follows through, or you are the kind of person who shows up no matter how you feel, you're not just setting a goal, you're activating neural networks related to self-satisfying and default mode network integration.

當你說 "我是一個堅持到底的人"，或者 "你是那種無論感覺如何都會出現的人 "時，你不僅僅是在設定一個目標，你還激活了與自我滿足和默認模式網絡整合相關的神經網絡。

That means you're teaching your brain who you are, not just what you want to do.

這意味著你在教你的大腦你是誰，而不僅僅是你想做什麼。

This taps into something we call self-referential processing.

這就是我們所說的自我參照處理。

The brain treats identity as something sacred and non-negotiable.

大腦將身份視為神聖不可侵犯的東西。

So when a behavior is tied to your identity, not just a temporary desire, your nervous system fights harder to maintain it.

是以，當一種行為與你的身份聯繫在一起，而不僅僅是一時的慾望時，你的神經系統就會更努力地維持這種行為。

This is supported by studies in behavior change psychology and neuroimaging.

行為變化心理學和神經影像學的研究都支持這一觀點。

Identity statements light up midline cortical structures like the medial prefrontal cortex and posterior cingulate cortex, regions deeply involved in autobiographical memory and meaning.

身份陳述會點亮中線皮層結構，如內側前額葉皮層和後扣帶回皮層，這些區域深度參與自傳體記憶和意義。

This gives the statement emotional weight and stickiness.

這就賦予了聲明情感上的分量和粘性。

When you act from identity, you're not struggling to become something, you're expressing something you already are, that removes internal resistance.

當你從身份出發行動時，你不是在努力成為什麼，而是在表達你已經是什麼，這就消除了內部阻力。

And in terms of neuroplasticity, that's crucial.

就神經可塑性而言，這一點至關重要。

Repetition of behavior tied to identity forms stronger, more stable neural pathways, the kind that actually hold under stress.

重複與身份相聯繫的行為會形成更強大、更穩定的神經通路，這種神經通路在壓力下也能保持穩定。

So instead of saying, I will try to be productive today, say, you are the kind of person who handles hard things and doesn't make excuses.

是以，與其說 "我今天會努力提高工作效率"，不如說 "你是那種能處理棘手事情、不找藉口的人"。

The brain will begin to match behavior to identity automatically.

大腦會開始自動將行為與身份相匹配。

Now, this isn't about tricking yourself, it's about aligning your internal language with the neurobiological machinery of change.

現在，這不是要欺騙自己，而是要讓你的內部語言與變革的神經生物學機制保持一致。

Remember, your brain doesn't care what you hope to do, it cares what you believe you are.

記住，你的大腦並不關心你希望做什麼，它關心的是你相信自己是什麼。

And that belief when reinforced consistently becomes your default operating system.

而這種信念一旦被不斷強化，就會成為你的默認作業系統。

One of the most powerful tools we have for emotional regulation and mental clarity is incredibly simple, but deeply supported by neuroscience.

我們擁有的調節情緒和保持頭腦清醒的最強大工具之一非常簡單，但卻深受神經科學的支持。

It's the ability to label when you're caught in a loop of negative self-talk, I'm not good enough, I always mess this up, this is going to fail, your brain is engaging in default mode network activity.

當你陷入 "我不夠好"、"我總是把事情搞砸"、"這次一定會失敗 "等消極的自我對話循環時，你的大腦就會進入默認模式的網絡活動。

This network, which includes the medial prefrontal cortex and posterior cingulate cortex, becomes highly active when we ruminate, judge ourselves, or worry about the future.

這個網絡包括內側前額葉皮層和後扣帶皮層，當我們反芻、評判自己或擔心未來時，它就會變得高度活躍。

Instead of believing the thought, you label it.

你不是相信這種想法，而是給它貼上標籤。

You say to yourself, that's a thought, not a fact.

你對自己說，這只是一種想法，不是事實。

What this does from a neurological standpoint is shift activity from the limbic system, especially the amygdala, associated with fear and emotion, to the prefrontal cortex, which governs logic, regulation, and decision-making.

從神經學的角度來看，這就是將邊緣系統的活動，尤其是與恐懼和情緒有關的杏仁核，轉移到支配邏輯、調節和決策的前額葉皮層。

You're literally redirecting blood flow and neural activity away from panic and toward executive function.

你實際上是在重新引導血液流動和神經活動，使其遠離恐慌，轉向執行功能。

There's a term for this in cognitive behavioral neuroscience, cognitive diffusion.

認知行為神經科學中有一個術語叫認知擴散。

It's the process of separating yourself from your thoughts rather than fusing with them.

這是一個將自己與思想分離而非融合的過程。

When you label a thought as just that, a mental event, your brain no longer reacts to it as if it's an objective threat.

當你把一個想法僅僅當作一個心理事件時，你的大腦就不會再把它當作一個客觀的威脅來應對。

Neuroimaging studies show that people who practice this form of labeling, even just a few times a day, show increased activation in the right ventrolateral prefrontal cortex and decreased activity in the amygdala.

神經影像學研究表明，練習這種貼標籤方式的人，哪怕每天只練習幾次，右側腹外側前額葉皮層的激活程度也會增加，而杏仁核的活動則會減少。

That means more calm, more control, and less stress.

這意味著更多的平靜、更多的控制和更少的壓力。

So when that voice shows up, the inner critic, the catastrophizer, the imposter syndrome, you interrupt the loop.

所以，當這種聲音出現時，內心的批評者、災難製造者、冒名頂替綜合症，你就會打斷這個循環。

You just say, that's a thought, not a fact.

你只是說，那只是一種想法，而不是事實。

That one second pause creates just enough space for awareness, and that awareness is the seed of all behavioral change.

這一秒鐘的停頓正好為意識創造了足夠的空間，而意識是所有行為改變的種子。

Over time, with repetition, this simple act of labeling becomes neuroprotective.

隨著時間的推移和重複，這種簡單的貼標籤行為就會對神經產生保護作用。

You condition your brain to stop treating every negative thought like a call to action or a crisis.

你要調整大腦的狀態，不再把每一個消極的想法都當成行動的號召或危機。

You restore regulation, you reduce cortisol, you build resilience.

恢復調節，減少皮質醇，增強復原力。

It's about mastering the way your nervous system responds to perceived threat, and that starts with realizing not everything you think is true.

這就是要掌握你的神經系統對感知到的威脅做出反應的方式，而這首先要認識到並非你所想的一切都是真的。

Neuroplasticity, the brain's ability to change its structure and function is not something that happens passively.

神經可塑性，即大腦改變其結構和功能的能力，並不是被動發生的。

It's not automatic, and it's not always beneficial.

這不是自動的，也不總是有益的。

It's experience-dependent, meaning that what you repeatedly think, feel, say, and do literally reshapes your neural circuitry.

它依賴於經驗，也就是說，你反覆思考、感受、說和做的事情會重塑你的神經迴路。

Every time you engage in a behavior, every time you speak to yourself a certain way, you're sculpting your brain.

每當你做出某種行為，每當你以某種方式對自己說話，你都在塑造你的大腦。

Neurons that fire together, wire together.

神經元一起發熱，就會連成線。

That's the core of Hebbian plasticity, but what most people forget is that neurons also prune when they're unused.

這就是希比可塑性的核心，但大多數人都忘記了，神經元在閒置時也會進行修剪。