Name: 提升生產力 numero uno 的習慣！ - Andrew Huberman 醫師 (The #1 Habit for Productivity - Dr Andrew Huberman)
Uploaded: 2026-02-06T10:32:12.000Z
Duration: 12 min 6 s

I've been thinking about this a lot this year.

今年我一直在深入思考這件事。

What do we need to know about the neuroscience of making habit setting more easy?

關於讓習慣設定變得更容易的神經科學，我們需要知道些什麼？

程度副詞

I imagine that there must be some really interesting.

I just had James Clear on the podcast and it's so interesting when you sit down with somebody who's like the habits guy and you compare it against the neuroscience.

我最近才邀請 James Clear 來我的 podcast，跟這位習慣專家聊，然後再對比神經科學，真的非常有意思。

And so there's sort of two ways into this.

And James has done a magnificent job of explaining things that people can do to improve their habits and reduce bad habits.

James 在解釋人們可以做哪些事情來改善習慣、減少壞習慣方面，做得非常出色。

The reason I'm so bullish about people understanding a little bit of mechanism behind the checklist of things to do is that I do think that when people understand mechanism, it gives them flexibility over the so called protocols.

我之所以非常看好大家理解「待辦事項清單」背後的一些機制，是因為我認為當人們理解了機制，就能在所謂的協議上擁有彈性。

And I think it also allows them to customize those things for themselves.

而且我認為這也能讓他們為自己客製化這些東西。

Let's face it, if you want to go online now and just say, what are the top 10 things I can do to improve my sleep?

說實話，如果你現在想上網搜尋「改善睡眠的十大方法」，

And you get a list, you put those on your refrigerator, put them next to your bed.

然後你會得到一份清單，把這些貼在冰箱上，放在床邊。

It's because the way that people go about learning information strongly drives whether or not they apply that information.

這是因為人們學習資訊的方式，強烈影響了他們是否會應用這些資訊。

Okay, so in fairness to James and the incredible work that he's done, I'm going to just kind of look at this a little bit through the lens of neuroscience, and

好的，為了公平起見，James 做了非常了不起的工作，我會試著從神經科學的視角來看看這件事，而且

I'm really glad that we're talking about this, because one of the things that he said that I think is so true is that the thoughts, and

我很高興我們在談論這個，因為他講的一件事，我認為非常真實，那就是你的想法，以及

really the thoughts that you have right now, your ability to focus right now is strongly driven by the inputs you received in the preceding hours and even days.

實際上是你現在的想法，你現在的專注能力，很大程度上取決於你前幾個小時甚至前幾天接收到的輸入。

So one of the things that's really interesting about focus and attention and a lot of habits have to do with, I don't want to procrastinate, I want to do this.

所以，關於專注與注意力，以及很多習慣，很有趣的一點是，我不想拖延，我想做這件事。

We can talk about exercise, but let's talk about cognitive stuff.

我們可以談論運動，但讓我們來談談認知方面的東西。

It's very, very clear that if you have a hard time getting into a bout of work or even staying focused, there's a very good chance, I believe, that your breaks between work and what you were doing before work was too stimulating.

非常非常清楚的是，如果你很難進入工作狀態，甚至難以保持專注，我認為有很大的可能性，是你工作之間的休息時間，以及工作之前你正在做的事情，都太刺激了。

I'm a big advocator for boring breaks, and

我非常主張「無聊的休息」，而且

I'm a big advocator for silence before and after bouts of work for a couple of reasons.

我非常主張在工作前後的安靜時間，這有幾個原因。

讓我們從「結果」這方面來思考。

Let's say you're trying to learn something or read a book or just do something that you're not reflexively doing.

假設你正試著學習新東西，或是看書，或是做一些你不是下意識在做的事。

It's very clear that neuroplasticity, yes, requires alertness, requires focus.

神經科學很清楚，確實需要警覺性，需要專注。

I've been beating that drum for a number of years.

It's also clear that reflection on what you were doing at some later time, just kind of like post learning reflection, walk into your car, sitting on the plane for a second, thinking about a podcast you did earlier or something you heard or a discussion, strongly reinforces the memories and the ability to work with the memories of new information.

另外也很清楚的是，回想你之後做過的事情，就像學習後的反思，走進車裡，坐在飛機上，想想你之前做的 podcast，或是聽到的東西，或是某個討論，這能大大強化記憶，以及處理新資訊記憶的能力。

And this is something that we've given up largely because of our smartphones.

而這件事，因為我們的智慧型手機，我們幾乎都放棄了。

You're constantly bringing in new sensory information.

All the data I did an episode on how to best study and learn.

我做了一集關於如何最好學習的資料。

I went to the data to find out because I have my methods, but

我去查了資料，因為我有自己的方法，但是

that doesn't mean they're the best methods.

Reading, rereading, note taking, highlighting, it's all fine.

閱讀、重讀、做筆記、畫重點，這些都很好。

But it turns out the biggest lever is to self test at some point away from the material.

但結果發現，最大的關鍵是在離開教材一段時間後進行自我測驗。

So testing is not just something for evaluation of others.

所以測驗不只是用來評估別人的。

It's a way that we should think, yeah, how much can I remember about that conversation?

這是一種我們應該思考的方式，嗯，我還記得多少關於那場對話？

And this will sound like a giant duh, but all learning is anti forgetting.

這聽起來很明顯，但所有的學習都是為了對抗遺忘。

Because if you have people read a passage 1, 2, 3, 4, 5 times versus one time and they self test one time and self testing, significantly better.

因為如果讓大家讀一段文字一、二、三、四、五次，然後只測驗一次，跟只讀一次然後測驗一次相比，自我測驗的效果會好非常多。

你有邀請過 Peter C. Brown 上節目嗎？

Peter was episode, I would guess like 30 on Modern Wisdom.

Peter 大概是 Modern Wisdom 的第 30 集。

And the best synopsis that I got from him, learning how to learn was learning is repeated recall, not repeated exposure.

我從他那裡學到最棒的重點，學習如何學習，就是重複回想，而不是重複接觸。

這就是像他這樣的人，像 James 這樣的人。

When I say unconscious genius, I mean clearly they put thought into and structure into what they teach.

當我說無意識的天才時，我的意思是他們顯然在他們教導的內容中投入了想法和結構。

But the neuroscience supports everything you just said, which is what he just said.

但神經科學支持你剛才說的一切，這也是他剛才說的。

And reflecting on what you were trying to do or learn or solve, even if you don't remember, even if you're still puzzled by it, is so vitally important to the anti forgetting process.

回顧你試圖做、學習或解決的事情，即使你不記得，即使你仍然感到困惑，這對於抗遺忘過程來說都非常重要。

Okay, now in terms of actually being able to focus, actually

好的，現在就專注能力，實際上

being able to do work, it's so clear that thoughts and this is the beautiful statements and work of a woman named Jenny Grow, who's spelled G R O H at Duke University, who's a neuroscientist, been studying sensory integration for a long time.

能夠工作這件事來說，非常清楚想法，這是一位名叫 Jenny Grow 的女士，她在杜克大學，拼寫是 G R O H，她是一位神經科學家，長期研究感覺統合，她所做的美麗陳述和工作。

I've long thought about and I think we now understand as a field what sensations are.

我一直思考，而且我認為我們現在作為一個領域，已經理解了什麼是感覺。

So sensations are the physical stimuli in the environment.

所以感覺是環境中的物理刺激。

Photons of light, mechanical pressure, volatile odorants in the environment that lead to sight, touch, smell, et cetera.

光子、機械壓力、環境中的揮發性氣味分子，這些會導致視覺、觸覺、嗅覺等等。

How that gets converted into chemical and electrical signals in the brain.

這些訊號是如何在大腦中轉換成化學和電訊號的。

We understand as a field, we understand sensation, we understand perception.

我們作為一個領域，我們理解了感覺，我們也理解了知覺。

Perception is which of those sensations you happen to be paying attention to.

知覺就是你碰巧正在注意的那些感覺中的哪些。

We understand emotions now more as a subset of something that we think of more broadly as states that are set by your autonomic nervous system.

我們現在更理解情緒，是我們更廣泛認為由你的自主神經系統所設定的狀態的一個子集。

How alert you are, how not alert you are.

And then emotions are kind of layered on top of that.

然後情緒就好像疊加在上面一樣。

Lisa Feldman Barrett has beautiful descriptions of these and so on.

Lisa Feldman Barrett 對這些有很美的描述等等。

And there's some debate about what emotions really are, but we know what they are neurobiologically and psychologically.

關於情緒到底是什麼，確實有些爭議，但我們知道它們在神經生物學和心理學上的定義。

And then there's the don't go behaviors, the suppression of behavior.

然後還有「不要做」的行為，也就是壓抑行為。

But for the longest time it's been unclear what are thoughts?

但很長一段時間，我們都不清楚想法到底是什麼？

Are they just like spontaneous geysering up of.

它們是不是就只是自發性地湧現出來的。

Of memories or like what's going on there.

And Jenny grow, I think has the absolute best description of these.

然後 Jenny Grow 好像對這些有非常棒的描述。

So let's say I say to you, let's not talk about cats because I'm a dog person.

所以假設我跟你說，我們不要聊貓，因為我是個愛狗人士。

And this isn't a trick question, I promise because it's always weird when people start doing this.

這不是陷阱題，我保證，因為大家開始這樣做的時候，總是會有點怪怪的。

我不會像要告訴你你的 PIN 碼。

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提升生產力 numero uno 的習慣！ - Andrew Huberman 醫師 (The #1 Habit for Productivity - Dr Andrew Huberman)

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