Name: 眼睛只需向上看，就能有效提高你的專注力 ► 聽史丹佛大學教授怎麼說...- Dr. Andrew Huberman 安德魯．胡伯曼博士（中英字幕） (眼睛只需向上看，就能有效提高你的專注力 ► 聽聽史丹佛大學教授怎麼說... - Dr. Andrew Huberman 安德魯．胡伯曼博士（中英字幕）)
Uploaded: 2025-04-30T08:55:37.000Z
Duration: 3 min 19 s

基礎被動語態

When our eyes are directed upward, it creates a state of heightened alertness.

當我們的眼睛向上看時，會產生一種高度警覺的狀態。

The point here is that you can optimize your workstation.

這裡的重點是，你可以優化你的工作站。

In a physical way that leverages this aspect of the visual system.

以物理方式利用視覺系統的這一方面。

And your level of alertness, try and position your screen or your tablet, whatever device you happen to be working on, at least at eye level and ideally slightly higher.

為了提高您的警覺性，請儘量將您的螢幕或平板電腦（無論您在使用什麼設備）放在與眼睛至少平齊的位置，最好略高一些。

Think about it, most people are not doing this, most people are looking down at their computer or tablet or angling their eyes at their screen at about 30 degrees.

想想看，大多數人並沒有這樣做，大多數人都在低頭看電腦或平板電腦，或者將眼睛與螢幕成 30 度左右的角度。

That is not going to support heightened states of alertness and optimal attention, in fact, there's a by directional or reciprocal relationship between the brain stem areas that control alertness and the eyes.

事實上，控制警覺性的腦幹區域與眼睛之間存在定向或相互關係。

Meaning how alert you are, controls how open or close your eyes are.

也就是說，你的警覺性如何，控制著你眼睛的睜閉程度。

But also that how open and upward directed your eyes are will increase your levels of alertness.

但同時，眼睛的睜開和向上的程度也會提高你的警覺性。

And if your eyes are pointed downward and your eyelids are hooded, like they're slowly closing.

如果你的眼睛向下看，眼皮矇住，好像在慢慢閉合。

Especially if you're somebody who tends to have that mid morning sleepiness.

特別是如果你是一個容易在早晨睡意朦朧的人。

Well, the brain is going through these 90 minutes.

So called ultradian cycles throughout the entire day and night.

所謂的超晝夜週期貫穿整個白天和黑夜。

Every 90 minutes, we shift over from being very alert to being less alert and then back to alert again.

每隔 90 分鐘，我們就會從非常警覺轉為不那麼警覺，然後又回到警覺狀態。

At the start of one of these 90 minute ultradian cycles, my brain is not quite engaged.

在 90 分鐘超晝夜週期的開始階段，我的大腦還沒有完全進入狀態。

In whatever it is I'm trying to do, oftentimes, I have things jumping into my mind.

無論我在做什麼，我的腦海裡經常會跳出一些東西。

And I try and get a strong bout of work done inside of that 90 minutes.

我努力在這 90 分鐘內完成大量工作。

With the full understanding that the entire 90 minutes is not going to be uniform in terms of my ability to focus.

我完全明白，在整個 90 分鐘的時間裡，我的注意力並不會完全集中。

There will be kind of peaks and valleys within that.

But that 90 minutes is about what the brain can handle in terms of a dedicated effort for high degree of focus.

但就高度集中注意力的專注努力而言，這 90 分鐘是大腦所能承受的極限。

In addition, I use low level white noise, this is something that is supported by quality peer reviewed data.

此外，我還使用低水平的白噪聲，這是有高質量同行評審數據支持的。

We covered this on the episode on hearing and balance.

我們在有關聽力和平衡的節目中介紹了這一點。

It turns out that white noise, which is essentially all frequencies of sound that we can perceive.

事實證明，白噪聲本質上是我們能感知到的所有頻率的聲音。

Mixed up kind of randomly, there's no structure to it.

Turned on at a low volume, not with headphones, most of the time.

大部分時間都是小音量開啟，不帶耳機。

Puts the brain into a state that's optimal for learning and workflow.

讓大腦進入最適合學習和工作流程的狀態。

And I covered two papers during that episode.

在那一集裡，我報道了兩篇論文。

One that showed that indeed, brain areas involved in attention, brain areas involved in focus and cognition and memory engaged to a greater degree when there is low levels of white noise playing in the background.

其中一項研究表明，當背景中播放低水平的白噪聲時，與注意力有關的腦區、與專注力有關的腦區、與認知和記憶有關的腦區的參與程度更高。

So, everything about this 90 minute block from the low levels of white noise to the position of my computer, how I'm standing and where my eyes are positioned is geared towards putting me in this tunnel of work.

是以，在這 90 分鐘的時間裡，從低水平的白噪音到電腦的位置、我的站姿和眼睛的位置，所有的一切都讓我進入了工作的隧道。

And I have to say that while it can be a challenge to try and achieve this state in this tunnel of work, some days you start to get kind of addicted to it.

我不得不說，在這條工作通道中嘗試達到這種狀態是一種挑戰，但有些時候你會開始沉迷其中。

It feels really good, it's like a workout for the mind.

這種感覺真的很好，就像是在鍛鍊頭腦。

And it is something that as you exit that 90 minutes, you really feel like you've accomplished a lot.

當你離開這 90 分鐘時，你真的會覺得自己完成了很多事情。

眼睛只需向上看，就能有效提高你的專注力 ► 聽史丹佛大學教授怎麼說...- Dr. Andrew Huberman 安德魯．胡伯曼博士（中英字幕） (眼睛只需向上看，就能有效提高你的專注力 ► 聽聽史丹佛大學教授怎麼說... - Dr. Andrew Huberman 安德魯．胡伯曼博士（中英字幕）)