Name: 如何訓練神經系統以獲得最佳性能 | Steven Kotler (How to train your nervous system for optimal performance | Steven Kotler)
Uploaded: 2025-09-25T19:01:19.000Z
Duration: 8 min 31 s

When I think about why a physiological explanation for human behavior is more interesting to me than a philosophical one, I always say that the philosophical, or as it evolves in the 20th century, you get the psychological, and they're sort of the same thing for a little while.

當我思考為什麼對人類行為的生理學解釋比哲學解釋更讓我感興趣時，我總是說，哲學解釋，或者說隨著 20 世紀的發展，你會得到心理學解釋，它們在一段時間內算是同一件事。

程度副詞

Psychology's an incredibly useful science, but in a lot of cases, it's an outside-in science.

心理學是一門非常有用的科學，但在很多情況下，它是一門由外而內的科學。

情態副詞

The brain is actually an inside-out mechanism, and psychology, as a result, and philosophy, they're metaphor, they're great metaphors.

大腦實際上是一種由內而外的機制，是以，心理學和哲學都是隱喻，都是很好的隱喻。

They really help us think about things, but they're still metaphor.

它們確實有助於我們思考問題，但它們仍然是隱喻。

If you're interested in human performance, what you want is something that's reliable and repeatable, and thus you want neurobiology, because neurobiology gives you mechanism.

如果你對人類的表現感興趣，你需要的是可靠和可重複的東西，是以你需要神經生物學，因為神經生物學給你提供了機制。

Not always, but often, the advantage in neurobiology, when you're trying to train human performance from the psychological level, personality often gets in the way, and personality is very individual.

神經生物學的優勢並不總是如此，但通常情況下，當你試圖從心理層面訓練人類的表現時，個性往往會成為阻礙，而個性又是非常個性化的。

When you get down to the neurobiological level, and we're talking about things that evolved across the entire species, what works for me will work for you, whereas at the level of psychology, when personality is involved, because personality is shaped by both nature and nurture, genes and the environment we grew up in, what works for you probably isn't gonna work for me.

當你深入到神經生物學層面，我們談論的是整個物種進化的東西，對我有用的東西對你也有用，而在心理學層面，當涉及到人格時，因為人格是由自然和教養、基因和我們成長的環境共同塑造的，對你有用的東西可能對我沒用。

So at the level of neurobiology, we get mechanism, and we get something that's reliable and repeatable, and most likely will work for everyone, or at least has a much better chance of working for everyone.

是以，在神經生物學層面，我們得到了機制，得到了可靠和可重複的東西，而且很可能對每個人都有效，或者至少有更大的機會對每個人都有效。

Technology, as many of us know, is now kind of accelerating exponentially.

我們很多人都知道，技術現在正以指數級的速度加速發展。

Brain imaging technology has been advancing on exponential growth curves for quite a while, and over the past 20 years, starting in the late 1990s with spec scans and things like that, and moving into the early thousands with fMRI, which has only gotten better and better and better, and yes, there are still all kinds of problems, but better and better and better.

在過去 20 年裡，從 20 世紀 90 年代末開始，腦成像技術一直在以指數增長的曲線向前發展，包括標本掃描之類的東西，到數千年前的 fMRI，它變得越來越好，是的，仍然存在各種各樣的問題，但越來越好。

So we're now able to kind of see where in the brain things are taking place.

是以，我們現在可以看到大腦中發生了什麼。

This is what we get out of fMRI, for example.

例如，這就是我們從核磁共振成像中獲得的資訊。

This gives us location, sometimes not just neural anatomy, but networks of the parts of the brain that are working together at once, and then we have technologies like EEG and MAG that move very, very quickly and allow us to look at things that happen in really short, quick timescales in the brain. fMRI is usually over the order of seconds, and with EEG, you're talking about milliseconds.

這為我們提供了位置，有時不僅僅是神經解剖，還有大腦各部分同時工作的網絡，然後我們還有像腦電圖和 MAG 這樣的技術，它們移動得非常非常快，允許我們觀察大腦中在非常短的時間尺度內發生的事情。

So the traditional understanding of the brain, and this was a bad idea in a sense from Go, because this idea emerged out of phrenology, right?

是以，對大腦的傳統理解，從某種意義上說，從圍棋的角度來看，這是一個糟糕的想法，因為這個想法是從腎臟學中產生的，對嗎？

It was a study of various bumps on the head, which were supposed to relate to psychological characteristics, and it was absolute nonsense, but out of that thinking, we came up with the idea of certain areas of the brain are optimized for certain functions.

那是一項關於頭部各種凸起的研究，據說與心理特徵有關，這完全是無稽之談，但從這種想法中，我們得出了大腦的某些區域對某些功能進行優化的觀點。

Some of this happened, this happened usually through, like people would have strokes or a different part of the brain would get injured, and some characteristic would go away, and we'd figure out, oh, Broca's area does language, for example.

有些情況是這樣發生的，通常是這樣發生的，比如人們會中風，或者大腦的不同部位受傷，一些特徵就會消失，然後我們就會發現，哦，比如布洛卡區會語言。

It is not that certain functions aren't kind of localized in certain regions.

這並不是說某些功能在某些地區沒有本地化。

Some of that is true, but as a general rule, the brain works in networks.

有些說法是對的，但一般來說，大腦是在網絡中工作的。

It's a lot of different parts of the brain working together at the same time.

大腦的許多不同部分同時在工作。

Now, when people hear the term networks, they think, oh, hardwired together, and that is sometimes true in the brain, and there are hardwired connections in the brain, and they're myelinated, which is basically a way of insulating kind of the neuronal connections for faster information transmission, but as a general rule, we'll have what are known as functional networks, where a bunch of different neurons are organized into what's called a cell assembly, and basically, they're all active at the same time.

現在，當人們聽到 "網絡 "這個詞時，他們會想到 "哦，硬連接在一起"，這在大腦中有時確實存在，大腦中也有硬連接，而且是有髓鞘的，這基本上是一種絕緣神經元連接的方式，以加快資訊傳輸速度，但一般來說，我們會有所謂的功能網絡，在這種網絡中，一群不同的神經元被組織成所謂的細胞集合體，基本上，它們在同一時間都處於活躍狀態。

They're all doing work at the same time, and this could be very, very quick.

他們都在同時工作，這可能會非常非常快。

These cell assemblies are like the order of they come together at like one one-hundredth of a millisecond, and they can be together for very quick periods of time.

這些細胞集合的順序就像它們在百分之一毫秒內聚集在一起，它們可以在非常短的時間內聚集在一起。

We call that functional connectivity, and more and more, the recent thinking on the brain is it mostly comes down to networks and how the different parts interact and work together.

我們稱其為功能連通性，最近關於大腦的思考越來越多地歸結為網絡以及不同部分如何相互作用和協同工作。

Some of the more famous ones are the ones that are, there's a fear network.

一些比較有名的是那些有恐懼網絡的人。

There's the executive attention network, right?

When you have to pay attention to something that you're not particularly interested in, you're listening to a boring lecture, but you're going to be tested on it later, that's the executive attention network.

當你不得不關注一些你並不特別感興趣的事情時，你在聽一堂無聊的講座，但你稍後將接受這方面的測試，這就是執行注意力網絡。

The executive attention network also lets you override kind of more instinctive behavior, right?

執行注意力網絡還能讓你凌駕於本能行為之上，對嗎？

You have an impulse to eat all the ice cream in the refrigerator because it's sugary and it's sweet, and you want the calories, but the executive attention network goes, no, no, no, let's think about this, let's think about the future, let's think about your waistline, you know, and it can suppress those instincts.

你會有一種衝動，想把冰箱裡的冰激凌都吃掉，因為它含糖量高，味道甜美，你想攝入卡路里，但執行注意力網絡會說：不不不，讓我們考慮一下這個，讓我們考慮一下未來，讓我們考慮一下你的腰圍，你知道，它可以抑制這些本能。

So there's tons of different networks, and new ones are discovered all the time, but those are a couple of the big basic ones.

是以，有數不清的不同網絡，而且不斷有新的網絡被發現，但這些都是一些大的基本網絡。

So it's not that kind of this localized neural anatomy ideas are wrong, it's just that they don't take us far enough.

是以，這種局部神經解剖學的觀點並不是錯的，只是它們沒有把我們帶得足夠遠。

And, you know, again, some of the problem here is that we started, when kind of neuroscience started, it actually started with one of my great heroes, you know, William James, he wrote a book called Principles of Psychology, the first psychology textbook, and he lists, oh, here's perception, and here's time perception, here's memory, and this is basically like an outside-in perspective.

他寫了一本叫《心理學原理》的書，是第一本心理學教科書，他列出了，哦，這裡是感知，這裡是時間感知，這裡是記憶，這基本上就像是一個由外而內的視角。

We think this is what the brain is doing, we think memory and perception is a thing, and where does it happen in the brain, but it, you know, it turns out the brain is inside-out, and, you know, our vague psychological terms sort of relate to what the brain does, but not exactly.

我們認為這就是大腦在做的事情，我們認為記憶和感知是一件事情，它發生在大腦的哪個部位，但是，你知道，事實證明大腦是由內而外的，你知道，我們模糊的心理學術語與大腦所做的事情有點關係，但並不完全相同。

So the new thinking is inside-out and kind of networks at the heart of this.

是以，新思維是由內而外的，其核心是網絡。

When I talk about peak performance, I often define peak performance as getting our biology to work for us rather than against us.

當我談到巔峰表現時，我經常把巔峰表現定義為讓我們的生物學為我們工作，而不是與我們作對。

This, by the way, is not, this is not a new idea, this is not my idea at all.

順便說一句，這不是什麼新想法，也根本不是我的想法。

In fact, William James, in the very first psychological textbook ever written about 120 years ago, said the great thing in all education is to get our nervous system to be our ally and not our enemy.

事實上，威廉-詹姆斯（William James）在大約 120 年前編寫的第一本心理學教科書中就說過，所有教育中最重要的事情就是讓我們的神經系統成為我們的盟友，而不是敵人。

And by our nervous system, right, he meant our brain and our biology.

我們的神經系統，對吧，他指的是我們的大腦和生物學。

The reason that is so useful is it, is it take, in a sense, it takes the genetics out of it, right?

它之所以如此有用，是因為從某種意義上說，它把遺傳學排除在外了，對嗎？

We're all born a little different from the other person, but the biology underneath it tends to work the same.

我們生來就與他人有些不同，但其背後的生物學原理往往是相同的。

And when we talk about our biology, especially in the work that I do, which is on cognitive peak performance predominantly, that's actually a limited skillset.

而當我們談論我們的生物學時，尤其是在我所從事的工作中，主要是關於認知的巔峰表現，這實際上是一個有限的技能組合。

So I'm saying our biology, but what I'm really talking about are the systems underneath what we call motivation, learning, creativity, and flow.

所以，我說的是我們的生物學，但我真正想說的是我們所說的動力、學習、創造力和流動背後的系統。

And flow is an optimal state of consciousness where we feel our best and we perform our best.

而 "流動 "是一種最佳的意識狀態，在這種狀態下，我們能感受到自己的最佳狀態，也能表現出自己的最佳狀態。

To put this in kind of slightly different terms, each of those headings is sort of a catch-all term, right?

換一種稍微不同的說法，這些標題中的每一個都是一個包羅萬象的術語，對嗎？

When psychologists or scientists or neuroscientists say motivation, they're often talking about extrinsic motivation, things in the world we're going to work hard to get, intrinsic motivators, things that drive us from within, like curiosity or passion or purpose.

當心理學家、科學家或神經科學家說到動機時，他們通常說的是外在動機，即我們要努力工作才能得到的東西，而內在動機則是我們內心的驅動力，比如好奇心、激情或目的。

They're also talking about goal setting and grit.

他們還談到了目標設定和勇氣。

是以，這些都是包羅萬象的術語。

When you're talking about cognitive human performance, these are the four categories.

當你談論人類的認知性能時，這就是四個類別。

And the way I sort of like to think about it is motivation is what gets us into the game.

我喜歡的思考方式是，動機是讓我們進入遊戲的動力。

And this is especially true if we're sort of going after high, hard goals.

如果我們追求的是又高又難的目標，就更是如此。

We don't quite know how to get there, right?

我們不知道如何到達那裡，對嗎？

We know where we want to go, but we don't know the path.

我們知道要去哪裡，卻不知道路徑。

And flow, which is optimal performance, is how we amplify all the results kind of beyond all reasonable expectation.

而 "流"，也就是最佳性能，是我們如何將所有結果放大到超出所有合理預期的程度。

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如何訓練神經系統以獲得最佳性能 | Steven Kotler (How to train your nervous system for optimal performance | Steven Kotler)

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