Name: 每天練習就能重塑大腦？Timm Chiusano | TED (The Daily Practice That Could Rewire Your Brain | Timm Chiusano | TED)
Uploaded: 2026-02-28T12:25:40.000Z
Duration: 9 min 3 s

if I do my job over the next eight minutes or so, you're not going to look at anything the same way ever again.

如果我在接下來的八分鐘左右把我的工作做好，你對任何事情的看法都會徹底改變。

And because of a manhole cover that I saw back on a terrible day in 2018, it was quite literally one of the top three worst days of my entire career.

而且是因為我在 2018 年一個糟糕的日子裡看到的一個 manhole cover，那真的是我職業生涯中最糟的三天之一。

One of those comically miserable days in corporate America.

那種 corporate America 裡令人啼笑皆非的悲慘日子之一。

當時我管理著一個有 270 人的團隊。

Everybody seemed to have a meltdown on the same exact day at the same exact time.

大家好像在同一天、同一時間都崩潰了。

Eight hours of unnecessarily contentious meetings.

I'm sure you know what I'm talking about.

And there were pending layoffs coming that spring.

而且那年春天還有裁員的消息。

I was one of the few people in the company that knew that they were coming too.

我是公司裡少數幾個知道這件事的人之一。

So the dread and the overwhelm was just hanging over me.

所以恐懼和壓力就一直籠罩著我。

I get off the subway late again for dinner, and

我又一次下班搭地鐵回家吃晚餐，

of course I check my phone immediately and there's an email from my boss that says, be in the office at 9am tomorrow morning and be prepared for that meeting to suck.

當然，我立刻檢查手機，看到我老闆寄來的信，說明天早上九點到辦公室，準備好迎接一場糟糕的會議。

As I'm walking home, I go, ooh, a manhole cover.

我走在回家的路上，心想，哇，一個 manhole cover。

You know, it's pretty cool that somebody figured out that they would be safer if they were circles instead of squares.

你知道，有人想到圓形比方形更安全，這點還蠻酷的。

And I'm pretty sure that they're made in India, too, which is interesting, considering we're in New York City.

而且我確定它們也是在印度做的，這很有趣，畢竟我們在紐約市。

How in the world did you go from all these overwhelming thoughts on such a terrible day to a manhole cover?

你到底怎麼會從一堆糟糕日子裡壓倒性的想法，跳到人孔蓋的？

Like, this is a sincere question in the moment.

How is my brain going from one place to another?

我的大腦怎麼會從一個地方跳到另一個地方？

Is this the part of my brain that was holding me back?

這是我腦袋裡那個一直阻礙我的部分嗎？

Is this the part of my brain that is distracting me?

這是我大腦裡那個一直分心我的部分嗎？

That is not allowing me to grow further than where I was?

那個不讓我成長到超越我原本所在之處的部分嗎？

No, this was the realization that I was addicted to appreciation and that without it, life was remarkably less enjoyable because I was seeing the mundane things in this way.

不，這是一個體認，我對讚賞上癮了，沒有它，生活就變得非常不好玩，因為我用這種方式看待平凡的事物。

Appreciation is the act of noticing and valuing the good in our worlds.

讚賞是注意到並重視我們世界中美好事物的行為。

And please read this screen if there's one of the slides you actually read word for word, I want you to think of what this would mean if you thought this way on a consistent basis too.

還有，請看這個畫面，如果其中有任何投影片是你真的逐字閱讀的，我希望你思考一下，如果你持續用這種方式思考，這會代表什麼。

Being addicted to appreciation means being addicted to the recognition and enjoyment of the good qualities of someone or something, or simply wanting to have a better understanding of the world around us.

對讚賞上癮，意味著對某人或某事物的好品質的認可和享受上癮，或者只是想更瞭解我們周遭的世界。

Think about what that would mean for your day to day.

This is the enjoyment of some sort of activity in the people around you.

這就是享受你周遭人們的某種活動。

But it's also the small things like a round manhole cover in New York City.

而且，還有像紐約市的圓形人孔蓋這些小細節。

As I started to digest this and think what does this actually mean and how do I harness it?

當我開始消化這一切，思考這到底代表什麼，以及我該如何運用它？

I realized that before any cognitive biases could pop into my head, I was addicted to seeing the good and and giving benefit of the doubt in a way that just unlocked an entirely different level of life for me and enjoyment.

我意識到，在任何認知偏誤跑進我腦袋之前，我就已經沉迷於看見美好、給予信任，這為我開啟了截然不同的人生層次和享受。

And the more that I leaned into this, it gave me energy, it gave me lust for life and it gave me just joy on a day to day basis in ways that I could never imagine that have led me here today.

我越是投入其中，它就給我越多能量、生活熱情，以及我從未想像過的日常喜悅，這也引領我來到這裡。

Even on a day as gloomy as that day back in 2018.

即使是在2018年那個陰鬱的日子裡。

By the way, I'm wearing the same exact suit, which is the craziest thing.

對了，我還穿著同一套西裝，這真的很瘋狂。

So of course I put it on social media that night.

所以那天晚上，我當然就發布到社群媒體上了。

Forward Instagram only story be addicted to appreciation really for friends and family as my only followers back then.

當時我的Instagram限時動態只有朋友和家人，我沉迷於欣賞他們。

But really I was saying it for me that it's okay to see life this way.

但其實我是說給自己聽的，告訴自己這樣看待人生也沒關係。

It was almost this like freeing moment of I'm going to lean into this harder and what is it going to do?

這幾乎是一種解放的時刻，我告訴自己我要更投入，看看會發生什麼？

This is something that will not only unlock how you see things, but

這不只會解鎖你看待事物的方式，

this is an act that you can practice and will bring you joy in ways that you will not be able to imagine until you actually start to do it.

這更是一種你可以練習並為你帶來無法想像的喜悅的行為，直到你真正開始去做。

Like, aren't we talking about the same thing here?

就像，我們是在說同一件事，對吧？

To show gratitude you are actually receiving something.

展現感恩，其實是你正在接收某樣東西。

Appreciation is something that can just layer into everything that you are doing in just your existence on a day to day basis.

賞識則是可以層層疊加到你日常生活的每一個面向，以及你的存在本身。

It can be annoying to see life this way on such a consistent basis.

這樣持續地看待人生，可能會讓人覺得很煩。

Maybe that's good for the reservoirs that arch nemesis at work that is kind of like that person that gives you a pit in your stomach that's somebody to understand better, show up where they need to be met and then you have the upper hand in the relationship simply because you appreciated them more.

也許這對水庫來說是好事，但工作上的宿敵，那種讓你胃裡一陣翻騰的人，其實是需要去理解的，去在他們需要被對待的地方出現，然後你就能在關係中佔上風，僅僅因為你更欣賞他們。

It felt really good when it was just my opinion.

當初只是我個人的看法時，感覺很棒。

But to see this corroborated took it to a whole other level.

但看到這個被證實，更是讓它提升到另一個層次。

There is a professor from Rutgers that made appreciation a core part of her studies and she Concluded that appreciation can be a disposition that it is not the same as gratitude.

有一位羅格斯大學的教授，她將賞識視為她研究的核心，並得出結論，賞識可以是一種態度，它和感恩不一樣。

The gratitude is actually just one of eight components that makes up what appreciation is.

感恩其實只是構成賞識的八個組成部分之一。

And simply by noticing things on a day to day basis, you can have this mindset of appreciation too.

而且，只要你每天留意身邊的事物，你也能培養出這種賞識的心態。

This is what led to me having an audience of a million and a half people on social media, which is super weird to say.

這就是為什麼我在社群媒體上擁有一百五十萬的觀眾，說出來感覺超奇怪的。

At 48 years old, I was making these daily vlogs of my corporate life that were like maniacal.

四十八歲那年，我開始記錄我的 corporate life 的日常影片，那時候我超瘋狂的。

4am to 10pm scheduled in 15 minute time blocking increments and people are like, wow, this is cool and like super soothing to watch.

從早上四點到晚上十點，每十五分鐘安排一個時段，大家看了都說，哇，這好酷，而且看得很療癒。

This is a dope ass Monday in your 40s is an opening hook on social media.

「這是一個超讚的週一，而且你還在四十幾歲」是社群媒體的開頭。

I never in a million years thought would like actually take off.

我做夢都沒想到這會真的紅起來。

And I started to see comments along the lines of, you make growing up less scary.

然後我開始看到一些留言說，「你讓長大這件事變得沒那麼可怕」。

And even though we are from completely different worlds, I love the way that you look at life.

雖然我們來自完全不同的世界，但我喜歡你看待生活的方式。

I had no intention of having that path lead me here today, but

我根本沒想過這條路會帶我走到這裡，但是

that's what appreciation has done for me.

So let me show you how you can start to incorporate it into your life too.

所以，讓我來示範一下，你也可以開始把它融入你的生活。

For the sake of picking something that is around us right now.

為了挑選一個我們現在身邊就有的東西。

We're going to go with the light bulb omnipresent in today's world.

我們就選這個在現今世界無處不在的燈泡。

Something we don't show gratitude for, right?

這是我們不會表達感謝的東西，對吧？

And you're like, I'm so grateful for this light bulb.

然後你會說，我真的好感謝這個燈泡。

But if you can think about the progress that light bulbs have made over time, if you can think about what it can do for our mood, look at this stage, look at what lighting can do, it is remarkable.

但如果你能想想燈泡隨著時間進步了多少，想想它能如何影響我們的情緒，看看這個舞臺，看看燈光能做什麼，這真的很了不起。

And even if you just think, wow, that's dope as a passing thought like that makes a huge difference.

就算你只是心想，哇，這太酷了，這樣一個閃過的念頭，就能帶來巨大的改變。

The fact that it just lights up a room and you need it to.

它就是能點亮房間，而且是你需要的。

So when you go to bed tonight, think about the light bulb just for a second.

所以今晚睡覺前，就想一下燈泡，哪怕只有一秒鐘。

All right, Now, a person, maybe the person sitting next to you stole the seat that you thought you were going to sit in.

好了，現在，假設一個人，也許是坐在你旁邊的那個人，搶了你原本打算坐的位置。

If you ever need a reason to think how I could appreciate that person more, could you ever look at somebody and say, I would have done better with your circumstances, with the entirety of your life up to this moment?

如果你需要一個理由來想想我該如何更欣賞那個人，你能不能看著某人說，如果我擁有你的處境，擁有你到目前為止的整個人生，我會做得更好？

It's an impossible question to say yes to.

這是一個不可能回答「是」的問題。

That's the easiest way to appreciate someone else more.

這就是最容易讓你更欣賞別人的方法。