Name: 科學驗證的 4 個方法 ► 這樣做能提高自控力！暢銷書《自控力》作者 - Dr. Kelly McGonigal 凱莉．麥高尼格爾（中英字幕） - Dr. Kelly McGonigal 凱莉．麥高尼格爾（中英字幕） - Dr. Kelly McGonigal. (科學驗證的 4個方法 ► 這樣做能提高自控力！暢銷書《自控力》作者 - Dr. Kelly McGonigal 凱莉．麥高尼格（中英字幕）)
Uploaded: 2025-04-30T08:55:01.000Z
Duration: 3 min 9 s

So I want us to think together a little bit about why an hour more sleep or 10 minutes of meditation a day,

所以，我想讓我們一起思考一下，為什麼每天要多睡一個小時或冥想 10 分鐘、

情態助動詞 B1

might actually give us more willpower for any willpower challenge.

實際上，這可能會給我們帶來更多的意志力，以應對任何意志力挑戰。

Here is an image from an fMRI study of what happens to the brain,

下面是一張 fMRI 研究的圖片，展示了大腦發生的變化、

So when you're getting less than six hours of sleep a night,

所以，當你每晚睡眠不足六小時時、

your brain is actually unable to recruit the systems of the brain that you need to be that better version of yourself.

你的大腦實際上無法招募到你需要的大腦系統，以成為更好的自己。

I love this image because it's like here's where the balance is weighed, do I want the weight loss or do I want the chocolate bar?

我喜歡這個畫面，因為它就像是在這裡權衡，我是要減肥還是要巧克力棒？

And this area of the brain right here is basically keeping track of your goals.

大腦的這一區域基本上就是在記錄你的目標。

And when it is unable to do that, when it's under fueled or when it's under active,

而當它無法做到這一點時，就會出現供油不足或活動不足的情況、

your brain thinks all it really wants, all you really want is the chocolate bar, or to procrastinate, or to not bother doing your yoga exercises.

你的大腦認為它真正想要的，你真正想要的就是巧克力棒，或者拖延時間，或者懶得做瑜伽練習。

And so in some key way, the ability to remember who you are and what your big goals are,

是以，在某些關鍵方面，要有能力記住你是誰，你的大目標是什麼、

is dependent on the ability of this area of the brain to use energy well.

這取決於大腦這一區域能否很好地利用能量。

And sleep deprivation is one of the main things that can get in the way of that.

而睡眠不足是妨礙睡眠的主要原因之一。

And I think that's one of the reasons why this small sleep intervention ended up helping people resist relapse to drug addiction.

我想，這也是這種小型睡眠干預最終幫助人們抵禦毒癮復發的原因之一。

Because they now had brains that were better fueled to remember their goals to stay clean and sober.

因為他們現在的大腦更容易記住自己的目標，保持乾淨和清醒。

There are a couple of other things that seem to really strengthen the ability of the brain's frontal regions to help you control impulses and find your motivation.

還有一些其他的東西似乎能真正加強大腦前額區的能力，幫助你控制衝動和找到動力。

People who meditate maybe 10 minutes a day, after a couple of months, their brains look different.

每天冥想 10 分鐘的人，幾個月後，他們的大腦看起來就不一樣了。

These regions are bigger and better connected.

這些地區面積更大，聯繫更緊密。

People who work out on a regular basis, who used to be sedentary, again, studies show that in as little as a couple of months of regular workouts, their prefrontal cortices are bigger and denser and better connected.

經常鍛鍊的人，以前都是久坐不動的，研究再次表明，只要幾個月的定期鍛鍊，他們的前額葉皮質就會變得更大、更密集、連接得更好。

And so these are two of the things you can do that actually train the physiology of your willpower.

是以，你可以做這兩件事來訓練你的意志力。

And the the last thing the research suggests is what you eat has a very big influence on whether or not your brain is able to be this better version of yourself.

最後，研究表明，你吃的東西對你的大腦是否能成為更好的自己有很大的影響。

There's something about having big, big spikes in blood sugar levels and then big drops in blood sugar levels that really screws up how the brain uses energy.

血糖水準先是大幅飆升，然後又大幅下降，這確實會影響大腦的能量消耗。

And you need your brain to be like an energy efficient machine if you're going to be walking around the world in that kind of better you mindset.

如果你想以這種 "更好的自己 "的心態環遊世界，你的大腦就必須像一臺高效節能的機器。

And so these are all things that we sometimes think of as requiring willpower,

是以，這些都是我們有時認為需要意志力的事情、

right, we think, okay, I have to sit down and force myself to meditate, I have to work out, I have to say no to the donut and eat something that has fiber in it for breakfast.

沒錯，我們會想，好吧，我得坐下來強迫自己冥想，我得鍛鍊身體，我得拒絕甜甜圈，早餐得吃點有纖維的東西。

But we rarely think about the fact that actually not doing these things may be part of what makes it so difficult to begin.

但我們很少去想，其實不做這些事情可能是讓我們難以開始的部分原因。

And there's a kind of a curve where when we first start, it feels like we're using willpower.

剛開始的時候，我們會有一種曲線，感覺就像是在使用意志力。

But everything on this list ends up giving you back far more willpower than they take.

但是，這份清單上的每樣東西最終給你帶來的意志力都遠遠超過它們所消耗的。

And not just for these challenges, it's not just that exercising makes it easier to exercise.

不僅僅是為了應對這些挑戰，也不僅僅是運動讓人更容易運動。

Studies show that exercising makes it easier to eat right, to not spend too much money, to stop procrastinating, to pay better attention.

研究表明，鍛鍊能讓人更容易吃得正確、不亂花錢、不再拖延、注意力更集中。

All of these things have a kind of global training effect on what you could think of as your willpower muscle.

所有這些都會對你的意志力肌肉產生一種全面的訓練效果。

科學驗證的 4 個方法 ► 這樣做能提高自控力！暢銷書《自控力》作者 - Dr. Kelly McGonigal 凱莉．麥高尼格爾（中英字幕） - Dr. Kelly McGonigal 凱莉．麥高尼格爾（中英字幕） - Dr. Kelly McGonigal. (科學驗證的 4個方法 ► 這樣做能提高自控力！暢銷書《自控力》作者 - Dr. Kelly McGonigal 凱莉．麥高尼格（中英字幕）)