Name: 腦力升級必學！最強大腦健康術，連醫師都推薦！| Dr. Arif Khan (The #1 Journaling Method for Brain Health You Need to Know | Dr. Arif Khan)
Uploaded: 2025-11-15T21:01:10.000Z
Duration: 5 min 25 s

你的大腦感到滿滿的，卻沒有焦點。

分詞構句

You spend the past hour scrolling, drifting from one window to another.

你剛剛花了一個小時滑手機，在各種視窗之間飄來飄去。

Half a message written, a dozen thoughts half formed.

訊息寫到一半，念頭也有十幾個都只想了一半。

Then you pick up a notebook, not because you know what to say,

你拿起筆記本，不是因為你知道要寫什麼，

but because you need a place for your thoughts to land.

而是因為你需要一個地方讓思緒落腳。

The words come out uneven, uncertain, and something inside you shifts.

那些文字斷斷續續、不太確定，但你內在有些東西開始轉動。

In brain scans, something remarkable happens when people write about their feelings.

腦部掃描顯示，當人們書寫自己的感受時，會出現一個很特別的現象。

The regions for emotion and the regions for reasoning begin to synchronize,

情緒區域與理性區域開始同步，

as if the brain is learning to talk to itself.

就像大腦正在學習和自己對話。

When you write, the prefrontal cortex, the part that helps you plan, analyze, and think,

當你書寫時，負責規劃、分析、思考的前額葉皮質，

begins to communicate with the amygdala, the region that reacts to emotions.

開始與負責情緒反應的杏仁核互相交流。

A 2021 study from Stanford found that expressive writing helps the brain recover from stress.

史丹佛在 2021 年的一項研究發現，表達性書寫能幫助大腦從壓力中恢復。

The mid-cingulate cortex, which usually fires under emotional pressure, becomes calmer and more coordinated.

在情緒壓力下會活躍的中扣帶皮質（mid-cingulate cortex）會變得更平靜、更協調。

And when you put emotions into words, the ventrolateral prefrontal cortex turns on, helping to quieten the amygdala.

而當你把情緒寫成文字，腹外側前額葉皮質會啟動，幫助讓杏仁核安靜下來。

這個過程叫做「情緒標記」（affect labeling）。

It allows you to feel without drowning in the feeling.

它讓你能夠感受，而不會被感受淹沒。

A 2023 study in Frontiers in Psychology showed that handwriting activates more areas of the brain than typing.

2023 年《Frontiers in Psychology》的研究指出，手寫比打字能啟動更多大腦區域。

I'm sure you would have experienced this.

I used to memorize better and understand better when I wrote notes and read from my written notes.

我以前總是手寫筆記、讀自己的筆記時，記得更牢、理解得更好。

When your hand moves with your thoughts, that is, the mind slows down just enough to make sense of itself.

當你的手跟著思緒移動，心就會放慢到一個剛好能理解自己的節奏。

Technique number one, expressive writing.

第一個方法：表達性書寫（expressive writing）。

想一想你心裡依然背著的某件事。

A disappointment, a loss, a moment that lingers longer than it should.

一個失望、一個失去、或一段停留得太久的瞬間。

Developed by psychologist James Pennebaker.

由心理學家詹姆斯・潘尼貝克（James Pennebaker）發展。

It works because the brain treats emotional suppression as unfinished work.

它有效，是因為大腦把情緒壓抑視為「未完成的工作」。

Studies show that after expressive writing, the brain's emotional centers quiet down while cognitive control increases.

研究顯示，在表達性書寫之後，大腦的情緒中心會平靜，而認知控制會增加。

Your body feels lighter because your mind has stopped trying to contain what it has finally released.

你的身體會覺得輕鬆，因為你的心終於不必再努力壓住它終於釋放的東西。

Healing requires a small amount of discomfort before calm returns.

療癒總是需要一點點不舒服，平靜才會回來。

第二個方法：感恩書寫（Gratitude Journaling）。

Write down two or three things you're grateful for.

A message that arrived when you needed it.

Gratitude journaling doesn't force positivity.

Neuroscientists have found that practicing gratitude activates the ventral striatum and the medial prefrontal cortex, regions that regulate mood and motivation.

神經科學家發現，感恩會啟動腹側紋狀體與內側前額葉皮質，這些區域負責調節情緒與動機。

When you do this daily, you teach your brain to look for what is stable instead of what is threatening.

每天做，能讓大腦習慣去注意穩定，而不是威脅。

"I'm grateful for my friend" becomes "I'm grateful for the way my friend listened when I was quiet."

「我很感謝我的朋友」可以變成：「我感謝朋友在我沉默時願意聽我說話。」

That detail anchors the memory, and your brain begins to build new emotional association over time.

這種細節會讓記憶更明確，大腦也會逐漸建立新的情緒連結。

This practice tunes your nervous system towards balance.

這項練習能讓你的神經系統回到平衡。

但它會讓你看到痛苦之外的東西。

第三個方法：反思式重構（Reflective Reframing）。

Start with a challenge. Write what happened plainly, without judgment.

從一個挑戰開始。把發生的事簡單寫下，不要評價。

Then write what it meant, what it revealed, what it taught you.

然後寫下它的意義、它揭示了什麼、它教了你什麼。

And finally, write one small action you can take next time.

最後，再寫下一個下次你可以採取的小行動。

This pattern strengthens the prefrontal regions that regulate emotional reactivity.

這個模式能強化負責調節情緒反應的前額葉區域。

It builds the ability to pause and reinterpret before reacting.

它培養你在反應前「先停一下」並重新解讀的能力。

You learn to step back, not to detach, but to understand.

你學會退一步，不是為了抽離，而是為了理解。

Over time, this practice reshapes resilience itself.

久而久之，這項練習會重新塑造你的韌性。

You begin to see difficulties not as failures, but as data points for growth.

你會開始把困難視為成長的資料，而不是失敗。

At some point, subtle shift changes how your brain responds to future stress.

某一刻起，你的大腦對未來壓力的反應方式會有細微的改變。

You don't need to use all three every day.

Think of journaling as mental cross training.

把寫日記當成心理的交叉訓練。

Use expressive writing when emotions feel heavy.

當情緒沈重時，用表達性書寫。

Use gratitude journaling when you feel numb or distant.

當感到麻木或疏離時，用感恩書寫。

Use reflective reframing when life feels confusing.

當生活讓你困惑時，用反思式重構。

Each practice strengthens a different circuit of awareness.

每種方法都強化大腦不同的覺察迴路。

Over weeks or months, you'll notice subtle changes.

幾週或幾個月後，你會察覺細微的改變。

Your handwriting becomes the trace of a mind learning to heal itself.

你的字跡成為一個正在學會自我療癒的心的軌跡。

We think of journaling as self expression, but it's also self construction.

我們把寫日記視為自我表達，但它同時也是自我建構。

Each word you write is a small act of neuroplasticity, a quiet experiment in honesty and adaptation.

每一個你寫下的字，都是一個小小的神經可塑性實驗——一場關於誠實與調適的安靜嘗試。

So when you sit with a blank page, don't ask, "What should I write?"

所以當你面對一張空白的紙，不要問：「我該寫什麼？」

Ask instead, "What is my brain trying to tell me?"

而是問：「我的大腦正在試著告訴我什麼？」

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腦力升級必學！最強大腦健康術，連醫師都推薦！| Dr. Arif Khan (The #1 Journaling Method for Brain Health You Need to Know | Dr. Arif Khan)

subtle

resilience

reveal

technique