Name: 你需要感到無聊，原因在此！ (You Need to Be Bored. Here's Why.)
Uploaded: 2025-08-27T14:24:54.000Z
Duration: 5 min 50 s

You will have less meaning and you will be more depressed if you never are bored.

如果你從不感到無聊，你就會失去意義，你就會更加沮喪。

Let me give you the good side of boredom in general.

讓我給你講講無聊的好的一面吧。

Boredom is a tendency for us to not be occupied otherwise cognitively, which switches over our thinking system to use a part of our brain that's called the default mode network. That sounds fancy. It's really not.

無聊是一種傾向，它使我們在認知上不被佔據，從而將我們的思維繫統切換到使用大腦中被稱為默認模式網絡的部分。

The default mode network is a bunch of structures in your brain that\your brain that switch on when you don't have anything else to think about.

當你無事可想時，大腦就會啟動。

So you forgot your phone, you're sitting in a light, for example.

例如，你忘了帶手機，而你又坐在燈光下。

That's when your default mode network goes on.

這時，你的默認模式網絡就會啟動。

My colleague in the psychology department here at Harvard, Dan Gilbert, he did experiments where people had to sit in a room for 15 minutes with instructions to do absolutely nothing,

我在哈佛大學心理學系的同事丹·吉爾伯特做過一個實驗，實驗對像被要求坐在房間裡 15 分鐘，並被要求什麼都不做，

and there was nothing in the room to do, except there was a button in front of they could push and if they did they gave themselves a painful electric shock.

房間裡沒有什麼可做的，除了前面有一個按鈕可以按，如果他們按了，就會遭受痛苦的電擊。

無聊地坐在那裡，或者被嚇一跳。

A big majority of the participants gave themselves shocks instead of thinking about nothing.

絕大多數參與者都給自己衝擊，而不是什麼都不想。

Well, because the default mode network makes us think about things that might be kind of uncomfortable.

因為默認模式網絡會讓我們思考一些可能會讓人感到不舒服的事情。

When you think about nothing while your mind wanders and thinks about, for example, big questions of meaning in your life.

當你什麼都不想的時候，你的思緒就會飄忽不定，例如，思考人生意義的重大問題。

You go to kind of uncomfortable existential questions when you're bored.

當你感到無聊時，你就會去想一些讓人不舒服的存在主義問題。

[Being bored can lead you to ask big questions. That's good.]

[無聊會讓你提出一些大問題。這很好。]

That turns out to be incredibly important, incredibly good.

事實證明，這非常重要，非常好。

One of the reasons we have such an explosion of depression and anxiety in our society today is because people actually don't know the meaning of their lives.

當今社會憂鬱症和焦慮症如此猖獗，原因之一就是人們實際上並不瞭解自己生命的意義。

Tons of data show this and furthermore, we're not even looking.

大量數據表明了這一點，而且，我們根本沒有注意到。

We figured out a way to eliminate boredom.

We've been able almost completely to shut off the default mode network in our brains.

我們幾乎能夠完全關閉大腦中的默認模式網絡。

The answer is that thing in your pocket with the screen, which you take out even when you're standing on the street corner waiting for the light to change.

答案就是你口袋裡那個帶螢幕的東西，即使你站在街角等紅綠燈的時候，你也會把它拿出來。

It's like, I might have to wait here for 15 seconds.

You're actually trying to not be bored because the default mode network is mildly uncomfortable because it sends you to the types of questions you can't get your mind around.

你實際上是在努力避免無聊，因為默認模式網絡會讓你感到輕微的不舒服，因為它會把你送到你無法理解的問題類型中去。

If every time you're slightly bored, you pull out your phone, it's going to get harder and harder for you to find meaning,

如果你每次稍感無聊就掏出手機，你就會越來越難找到生活的意義，

and that's the recipe for depression and anxiety and a sense of hollowness, which by the way, are all through the roof.

這就是憂鬱、焦慮和空虛感的根源，順便說一句，這些情緒都在飆升。

[Never being bored can lead to a feeling of hollowness.]

[永不感到無聊會導致空虛感。 ]

Tomorrow, when you go to the gym in the morning after you wake up, don't take your phone.

明天，早上起床後去健身房時，不要帶手機。

Not listening to a podcast while you're working out, just being in your head.

運動時不聽播客，只在腦子裡想。

I promise you, you'll have your most interesting ideas while you're working out without devices.

我向你保證，當你在沒有設備的情況下運動時，你會有最有趣的想法。

It's probably been a long time since you've done that.

Commute with nothing, not even the radio.

通勤時什麼都不帶，甚至連收音機也不帶。

Start getting better at periods that are 15 minutes and longer of boredom and watch your life change.

在 15 分鐘或更長的無聊時間裡，開始變得更好，然後看著你的生活發生變化。

Number one, you'll be bored with ordinary things in your life.

第一，你會對生活中的平凡事物感到厭倦。

If you get better at the skill of boredom, you'll be less bored with your job.

如果你能更好地掌握 "解悶 "的技巧，你就不會對工作感到那麼無聊了。

You'll be less bored with your relationships.

You'll be less bored with the things that are going on around you.

But more importantly, you'll start digging into the biggest questions in your life.

但更重要的是，你將開始挖掘生活中最大的問題。

Purpose, meaning, coherence, significance, and who knows, you might just get happier.

目的、意義、連貫性、重要性，誰知道呢，你可能會變得更快樂。

[If you learn to be bored, you may end up happier.]

[如果你學會感到無聊，你最終可能會更快樂。 ]

People ask me all the time, is the doctor taking his own prescriptions?

人們總是問我，醫生是否在服用自己的處方藥？

I'm prone to the same pathologies as anybody else because I have the same brain chemistry as everybody else.

我和其他人一樣容易生病，因為我的大腦化學成分和其他人一樣。

The answer is, well, I do a number of things.

I have a no device policy after seven in the afternoon.

我規定下午七點後不準使用任何設備。

We don't have devices when we have meals in my family because we're there for each other.

我們家吃飯時不使用任何設備，因為我們彼此陪伴。

We're not there for people who aren't there.

我們不是為那些不存在的人而存在。

Three, I have regular social media and screen cleanses where I don't use my device for longer periods of time.

第三，我定期清理社交媒體和螢幕，長時間不使用設備。

First, it's like children screaming in my head because that's how dopamine is saying, get the phone, get the phone.

首先，我腦子裡就像有孩子在尖叫，因為多巴胺就是這麼說的，快接電話，快接電話。

But it calms down, and I feel better, and I feel sort of blessed by the end.

但平靜下來後，我感覺好多了，最後我覺得自己受到了祝福。

I pick the phone up by the end because I have to check my emails and I have to be a normal functioning connected person in the world.

到最後我還是會接電話，因為我必須查看我的電子郵件，我必須成為這個世界上一個正常運轉的人。

But it does remind me that my life doesn't have to revolve around these devices.

但它確實提醒我，我的生活不一定要圍繞著這些設備轉。

These protocols are really, really helpful, and I recommend them to anybody and everybody.

這些規定真的非常有幫助，我向所有人推薦它們。

People worry that if they do these things, they're going to miss something.

人們擔心如果做了這些事，就會錯過什麼。

有一些方法可以解決這個問題。

One of the things that you can do is you can have your phone on.

你可以做的事情之一就是打開手機。

You're just not looking at it, and there's only one or two numbers that can reach you in case of emergencies.

你只是不看而已，只有一兩個號碼可以在緊急情況下聯繫到你。

順便說一句，手機也能做到這一點。

If you don't know how to do that, ask your kid.

如果你不知道怎麼做，可以問問你的孩子。

Here's something that's not an emergency.

Seriously, your grandparents didn't know what was going on every single second You're killing yourself with this stuff.

說真的，你的祖父母每時每刻都不知道發生了什麼，你這是自尋死路。

所以，讓我直接對我的孩子們說吧。

You need more meaning in your life, and so do I.

你的生活需要更多意義，我也是。

字幕列表影片播放

你需要感到無聊，原因在此！ (You Need to Be Bored. Here's Why.)

anxiety

incredibly

essential

depression