Name: 神經科學家：試試看1天！你絕對不會後悔！2023年超級富豪的習慣 (Neuroscientist: TRY IT FOR 1 DAY! You Won't Regret It! Habits of The Ultra Wealthy for 2023)
Uploaded: 2025-12-07T03:24:23.000Z
Duration: 11 min 13 s

習慣是構成我們很大一部分的要素。

程度副詞

What we do habitually makes up much of what we do entirely.

我們習慣做的事情，構成了我們大部分的行為。

基礎被動語態

In fact, it's estimated that up to 70% of our waking behavior is made up of habitual behavior.

事實上，估計高達七成的清醒時間行為，都是習慣性的行為。

if you can't form one habit easily, it doesn't mean that you can't form other habits easily.

如果你無法輕鬆養成一個習慣，並不代表你無法輕鬆養成其他習慣。

Some people say 18, some people say 21, some people say 30 days, some people say 60 days.

有人說18天，有人說21天，有人說30天，也有人說60天。

Does it depend on the habit that one is trying to form, or does it depend on the person that's trying to form the habit?

這取決於你想養成的習慣，還是取決於想養成習慣的人呢？

There's a study published in 2010, first author Lally L A L L Y.

在2010年有一項研究發表，第一作者是 Lally。

This study found that for the same habit to be formed, it can take anywhere from 18 days to as many as 254 days for different individuals to form that habit.

這項研究發現，同樣一個習慣的養成，對不同的人來說，可能需要18天到254天不等。

So what I'd like to do is to take the scientific literature of how the nervous system learns and engages in neuroplasticity and apply that to habit formation, habit maintenance, and, if so desired, how to break particular habits.

所以我想利用神經系統學習和神經可塑性的科學文獻，來探討習慣養成、習慣維持，以及如何戒除特定習慣。

I'd like to give you a particular tool that's gleaned from the research psychology literature.

我想提供一個來自研究心理學文獻的實用工具。

With each repetition of a habit, small changes occur in the cognitive and neural mechanisms associated with procedural memory.

每一次重複一個習慣，與程序性記憶相關的認知和神經機制就會發生細微的變化。

So I just want to talk for a second about what procedural memory is.

所以我想稍微談一下什麼是程序性記憶。

In the neuroscience of memory, we distinguish between what's called episodic memory and procedural memory.

在記憶的神經科學中，我們區分了所謂的情景記憶和程序性記憶。

Episodic memory is a recall of a particular set of events that happened, whereas procedural memory is holding in mind the specific sequence of things that need to happen in order for a particular outcome to occur.

情景記憶是回憶特定事件的發生，而程序性記憶則是記住特定結果需要發生的具體步驟順序。

So, so think of it like a recipe or a protocol or for the sake of exercise.

所以，把它想像成一份食譜、一個流程，或是為了運動而做的訓練。

It's like sets and reps or a particular course that you're going to run or cycle or the number of laps you're going to swim and how you're going to perform it.

就像是組數和次數，或者你要跑或騎的特定路線，或是要遊的圈數以及如何執行。

It's very clear that for anyone trying to adopt new habits, getting into the mindset of procedural memory is very useful for overcoming that barrier that we call limbic friction.

對於任何想養成新習慣的人來說，進入程序性記憶的心態，對於克服我們稱之為邊緣系統摩擦的障礙非常有幫助。

Well, a simple visualization exercise, or it doesn't even have to be done eyes closed.

嗯，一個簡單的視覺化練習，甚至不需要閉著眼睛。

You know, oftentimes we hear visualization exercise.

你知道，我們常常聽到視覺化練習。

You think about sitting in the lotus position, eyes closed, and you're trying really hard to visualize something.

你會想到盤腿坐著，閉上眼睛，然後努力地想去視覺化某件事。

If you are deciding to adopt a new habit to Just think about the very specific sequence of steps that's required to execute that habit.

如果你決定要養成一個新習慣，就去想執行這個習慣所需要的具體步驟順序。

And I'll use a trivial example, but this could be applied to anything.

我會用一個很簡單的例子，但這可以用在任何事情上。

Let's say I want to get into the habit of making myself or someone else in my household a cup of espresso every morning.

假設我想要養成每天早上為自己或家裡其他人沖一杯濃縮咖啡的習慣。

I would actually think through each of those steps, walk into the kitchen, turn on the espresso machine, draw the espresso, walking through each of those steps from start to finish.

我會實際地想過每一個步驟，走進廚房，打開咖啡機，沖煮濃縮咖啡，從頭到尾走過每一個步驟。

It turns out just that simple mental exercise done once can shift people toward a much higher likelihood of performing that habit regularly, not just the first time, but

其實就這麼簡單的一個心理練習，就能讓大家更有可能規律地執行這個習慣，不只第一次，

as they continue out into the days and weeks that follow.

So that's remarkable to me, and the literature is really robust.

這對我來說真的很不可思議，而且相關的研究也非常扎實。

So now I'd like to discuss a second and what I think is perhaps the most powerful tool for being able to acquire and stick to new habits.

所以現在我想來討論第二個，也是我認為或許是養成並維持新習慣最厲害的工具。

The tool that I'm referring to is something called task bracketing.

我說的這個工具叫做「任務分組」。

And the neural circuits associated with task bracketing are basically the neural circuits that are going to allow you to learn any new type of habit or break any habit that you'd like to break.

而跟任務分組相關的神經迴路，基本上就是那些能讓你學習任何新習慣或戒掉任何你想戒掉的習慣的神經迴路。

We have in our brain a set of neural circuits that fall under the umbrella term of the basal ganglia.

我們大腦裡有一組神經迴路，統稱為基底核。

The basal ganglia are involved in action execution, meaning doing certain things, and

基底核負責執行動作，也就是做某些事情，

action suppression, not doing certain things.

以及抑制動作，也就是不做某些事情。

In the experimental realm, these are referred to as go, meaning do or no go, don't do certain things.

在實驗領域，這被稱為「go」，也就是做，或「no go」，也就是不做某些事情。

And some of us fall more into the category of we find it very easy to do certain things, but

而有些人就比較屬於那種，做某些事很容易，

Some people have a lot of no go type circuits that are very robust and they have a lot of behavioral constraint, but

有些人擁有許多非常強健的「不做」迴路，有很強的行為約束力，但

they have a harder time getting into action.

And some people have a perfect balance of both.

而有些人則兩者兼具，達到完美的平衡。

Task bracketing involves a particular set of neural circuits within the basal ganglia.

任務分組涉及基底核內的一組特定神經迴路。

We have particular circuits in our brain that are devoted to framing the events that happen just before and as we initiate a habit, and

我們大腦中有特定的迴路，專門負責框定習慣啟動前、啟動時，

以及習慣終止前、終止時發生的事件。

In other words, it acts as a sort of marker for the habit execution, but

換句話說，它就像是習慣執行的一個標記，但

This is very important because task bracketing is what underlies whether or not a habit would will be context dependent or not, whether or not it will be strong and likely to occur.

這點非常重要，因為任務框定決定了習慣是否會依賴情境，以及習慣是否會強健且容易發生。

Even if we didn't get a good night's sleep the night before, even if we're feeling distracted, even if we are not feeling like doing something emotionally, or if we Are, you know, completely overwhelmed by other events.

即使我們前一晚沒睡好，即使我們分心了，即使我們情緒上不想做某件事，或者，你知道，被其他事情完全壓垮了。

If the neural circuits for task bracketing are deeply embedded in us, meaning they are very robust around a particular habit, well, then it's likely that we're going to go out for that zone 2 cardio no matter what.

如果任務框定的神經迴路深深地植根於我們體內，也就是說，它們圍繞著某個特定習慣非常穩固，那麼，不管怎樣，我們都很可能會去進行那個 Zone 2 的心肺運動。

That, that we're going to brush our teeth no matter what.

In fact, brushing our teeth is a pretty good example because for most people, even if you got a terrible night's sleep, even if everything in your life is going wrong, chances are, unless you're very depressed, if you're going to leave to work, or even if you're not, that you're going to still carry out the behavior of brushing your teeth in the morning.

事實上，刷牙是一個很好的例子，因為對大多數人來說，即使你前一晚睡得很糟，即使你生活中所有事情都不順利，除非你非常沮喪，否則，當你要出門上班，或者即使不出門，你早上還是會照常刷牙。

But you are probably less likely to perform particular habits that are not what you deem as necessary.

但你可能比較不會去執行那些你認為不必要的特定習慣。

But if you think about it, brushing your teeth, exercise, eating particular foods, maybe engaging socially in particular ways, you are the one that places any kind of value assessment on which ones are essential and which ones are negotiable.

但仔細想想，刷牙、運動、吃特定的食物、也許以特定的方式社交，這些都是由你來評估哪些是必須的，哪些是可以協商的。

So task bracketing sets a neural imprint, a kind of a fingerprint in your brain of this thing has to happen at this particular time of day, so much so that it's reflexive.

所以任務框定會在你的大腦中留下一個神經印記，一種指紋，告訴你這件事必須在一天中的特定時間發生，甚至到了反射的程度。

While it is important to think about the sequence of events that would be required in order to engage in that behavior, that procedural memory visualization exercise we talked about before, that will help, there is a way also that you can orient your nervous system toward this tax bracketing process so that your nervous system is shifted or oriented towards the execution of a given habit.

雖然思考執行該行為所需的事件順序很重要，我們之前談到的程序性記憶視覺化練習，那會很有幫助，但也有一個方法可以引導你的神經系統朝向這個任務框定過程，讓你的神經系統轉變或導向執行某個習慣。

So this is sort of like warming up your body to exercise.

When the dorsolateral striatum is engaged, your body and your brain are primed to execute a habit, and

當背外側紋狀體被啟動時，你的身體和大腦就準備好執行習慣了，

then you get to consciously insert which habit you want to perform.

然後你就可以有意識地選擇你想執行的習慣。

If you are considering adopting a new habit, or if you are trying to break a habit, it's very useful to think not just about the procedural aspects of what you're going to do, but

如果你正在考慮養成一個新習慣，或者你想改掉一個習慣，不僅要考慮你要做的事情的程序性方面，

also think about the events that precede and follow that particular habit and the execution, or at least the effort to execute that habit.

也要思考該特定習慣及其執行，或至少是執行該習慣的努力之前和之後發生的事件。

What you're doing is you're casting a kind of a spotlight around a bin of time or a set of events for which dopamine can be associated.

你所做的，就是在一個時間段或一系列事件周圍打上聚光燈，以便將多巴胺與之連結。

What does this look like in the practical sense?

這在實際操作上看起來會是什麼樣子？

Well, again, I'll just try and use very simple concrete examples, but this could carry over to anything.

嗯，我會再試著用非常簡單具體的例子，但這可以應用到任何事情上。

Let's say I were somebody who has a hard time getting in that 30 to 60 minutes of zone two coffee, cardiovascular exercise, mid morning.

假設我是一個很難做到每天早上進行 30 到 60 分鐘的區間二有氧運動的人。

What I should do is positively anticipate the onset and the offset of that session.

我應該做的是積極地預期這個運動的開始和結束。

So thinking about leaning into the effort, going out and doing that zone two cardio session, and

所以想想投入努力，出去做那個區間二有氧運動，然後

I should think about how I'm going to feel after.

我應該想想之後我會有什麼感覺。

So not just thinking about how great I'm going to feel after, but

所以不只是想想我之後會感覺多好，而是

also thinking about how hard it's going to be at the beginning and then trying to reward myself subjectively for the entire experience.

也要想想一開始會有多辛苦，然後試著主觀地獎勵自己整個過程。

In other words, start rewarding task bracketing.

換句話說，開始獎勵任務的界定。

In addition to rewarding the execution of the habit itself.

除了獎勵習慣本身的執行之外。

I'll get into the specific tool for breaking habits.

我會進入破除習慣的具體工具。

Capture the sequence of events, not that led to the bad habit execution, but

捕捉事件的順序，不是導致壞習慣執行的事件，而是

actually to take advantage of the fact that the neurons that were responsible for generating that bad habit were, were, were active a moment ago and to actually engage in a replacement behavior immediately afterward.

其實是利用負責產生那個壞習慣的神經元，剛才活躍了一下，然後馬上進行替換的行為。

Now this is really interesting and I think powerful because I would have thought that you have to engage in a replacement behavior that truly replaces the bad habit behavior, right?

這點真的很有趣，而且我覺得很強大，因為我本來以為你必須要進行一個真正能取代壞習慣行為的替換行為，對吧？

That you would have to be able to identify your state of mind or the sequence of events leading into the bad habit, but

你必須能夠辨識你的心態或導致壞習慣的事件順序，但

rather the stage or the period immediately after the bad habit.

而是壞習慣之後的那個階段或時段。

Execution is a unique opportunity to insert a different type of what we would call adaptive behavior.

執行是一個獨特的機會，可以插入我們稱之為適應性行為的不同類型。

But that could be any behavior that's not in line with the bad behavior.

但那可以是任何與壞行為不符的行為。

Let's say you find yourself, you're trying to do focused work.

假設你發現自己，你正在嘗試專注工作。

You pick up your phone, you're disappointing yourself for picking up your phone.

你拿起手機，你因為拿起手機而感到失望。

You could of course, just put it down and re engage and the work behavior.

你當然可以，就把它放下，然後重新投入工作行為。

But if you were good at that, then you probably wouldn't have done it in the first place.

但如果你很擅長這樣做，那當初就不會做了。

And so what turns out to be very effective is to go engage in some other positive habit.

所以，非常有效的方法是，去從事另一種正向習慣。

The first one is you start to link in time the execution of a bad behavior to this other good behavior.

第一個是，你開始將執行壞習慣的時機，與這個好的習慣連結起來。

And in doing so, you start to recruit other neural circuits, other neurons that can start to somewhat dismantle the sequence of firing associated with the bad behavior.

這麼做的時候，你會開始啟用其他的神經迴路、其他的神經元，它們能開始某種程度上拆解與壞習慣相關的神經放電序列。

In other words, you start to create a kind of a double habit that starts with a bad habit and then ends with a good habit.

換句話說，你開始創造一種雙重習慣，以壞習慣開始，然後以好習慣結束。

And that seems to create enough of a temporal mismatch so that then recognizing when you're heading toward the bad habit becomes more apparent to you.

這似乎造成了足夠的時間錯配，讓你更容易察覺自己正朝壞習慣邁進。

So again, I want to make this very, very concrete.

所以，我再強調一次，我要讓這點非常非常具體。

Let's say that the behavior is reflexively picking up one's phone.

假設這個行為是反射性地拿起手機。