My mom was 42 years old when I was born,

我出生時，我媽已經42歲了。

and she started exercising for the first time in her life.

而她也開始了人生中的第一次運動。

She started by running around the block,

她先是繞著街區跑。

and then she started doing 5K races, and then she started doing 10K races.

然後她開始做5公里的比賽， 然後她開始做10公里的比賽。

And after that, she ran a marathon,

而後，她跑了一場馬拉松。

and after that, my mom did a triathlon.

在那之後，我媽媽做了一個鐵人三項。

By the time she was 57 years old,

到她57歲的時候。

my mom was trekking uphill to the base camp of Mt. Everest.

我的媽媽是徒步上坡到珠穆朗瑪峰的大本營。

(Laughter)

(笑聲)

And let me tell you about my dad.

讓我告訴你關於我爸爸的事。

(Laughter)

(笑聲)

When I was a kid, my dad used to take me to science classes.

小時候，爸爸經常帶我去上科學課。

He was also my calculus teacher in high school.

他也是我高中時的微積分老師。

(Laughter)

(笑聲)

I wanted to crawl under the desk.

我想爬到桌子底下去。

(Laughter)

(笑聲)

I learned something important from my mom:

我從媽媽那裡學到了一些重要的東西。

The value of health.

健康的價值；

And I learned something important from my dad:

而且我從我爸爸那裡學到了一些重要的東西。

the value of science.

科學的價值；

And these two values have guided me on my trek through life,

而這兩種價值觀也是我人生跋涉的指南。

and they've helped me appreciate an epidemic that we are all facing.

和他們'幫助我欣賞我們都面臨的流行病。

And it's not Ebola.

而且這不是埃博拉病毒。

Instead, it is the epidemic of unhealthy living.

而是不健康生活的流行。

A half billion people worldwide are obese.

全球有5億人肥胖。

And you would think that 50 years after the first U.S. Surgeon General's report

你會認為，50年後 美國外科醫生的第一個報告'報告

on the dangers of tobacco was published we'd be beyond the problem of smoking.

菸草的危害的出版，我們&#39；會超越吸菸的問題。

Today, a billion people worldwide use tobacco.

今天，全球有10億人使用菸草。

Tobacco and obesity are two of the most preventable causes

菸草和肥胖是兩個最可預防的原因。

of premature death.

過早死亡。

Solving these problems is like trying to solve a jigsaw puzzle.

解決這些問題就像試圖解決一個拼圖一樣。

We engage in unhealthy behaviors because of our genetics,

我們之所以會有不健康的行為，是因為我們的基因。

because of brain neurotransmitters,

因為腦神經遞質。

because of environmental influences such as peers and the media.

因為受同行和媒體等環境影響。

Each of those pieces of the puzzle

拼圖中的每一塊

are not things that you and I can solve on our own.

不是你我自己能解決的事情。

But there is one piece of this puzzle that may hold the key:

但有一塊拼圖可能是關鍵所在。

Our choices about what we do with our cravings to engage

我們的選擇，我們做什麼與我們的渴望，從事

in addictive behaviors like smoking or overeating.

在吸菸或暴飲暴食等成癮行為中。

Our choices.

我們的選擇。

There is a new science of self-control

有一門新的自我控制的科學

that may hold the key to reversing these epidemics.

可能是扭轉這些流行病的關鍵。

It's called willingness.

這'叫心甘情願。

Willingness means allowing your cravings to come and to go,

心甘情願的意思是讓你的慾望來去自如。

while not acting on them by smoking or eating unhealthy.

同時不通過吸菸或吃不健康的東西來行動。

But actually, I'm not talking about willpower, and I'm not talking about

但實際上，我'不是在說意志力，我'也不是在說'。

"power through your cravings."

"力量通過你的渴望.&quot。

Instead, I'm talking about a different notion of cravings

相反，我'說的是另一種渴望的概念。

that looks like this:

看起來像這樣。

dropping the struggle with your cravings.

丟掉與你渴望的鬥爭。

Opening up to them, letting them be there,

向他們敞開心扉，讓他們在那裡。

and making peace with them.

並與他們和好如初。

Now at this point you may be very skeptical.

現在這個時候你可能會很懷疑。

(Laughter)

(笑聲)

I was when I first heard about it years ago.

幾年前我第一次聽說時，我就。

A friend of mine came to me with a book on willingness.

我的一個朋友拿著一本關於願意的書來找我。

He said, "Jonathan,

他說，"喬納森。

this book will change your life forever!"

這本書將永遠改變你的生活！&quot。

And I said "Oh, OK... Yeah... yeah, I'll check it out."

我說"哦，好的......是的......是的，我會去看看的&quot。

So I went through it and thought, "Nah, this is a bunch of psycho-babble,"

所以我看了一遍，心想，"Nah，這是一堆心理學的廢話，&quot。

and tossed it aside.

並把它扔到了一邊。

Until some years later when my wife

直到幾年後，我的妻子

brought me to a workshop on willingness at the University of Washington,

把我帶到了華盛頓大學的一個關於意願的研討會上。

and I was blown away.

我被震撼了。

So then I read the book,

所以後來我讀了這本書。

and then I read a lot of books on willingness,

然後我讀了很多關於願意的書。

and I got trained in it,

我也接受了這方面的培訓。

and what I learned was that willingness is part of acceptance

而我學到的是，願意是接受的一部分。

in the Acceptance and Commitment Therapy approach to behavior change.

在接受和承諾療法的行為改變方法中。

It's a broad approach to behavior change

它是一種廣泛的行為改變方法

that's being used to help people with anxiety disorders, with addictions

這被用來幫助人們與焦慮症，與成癮

even some innovative companies

甚至一些創新公司

are now using it to help improve their employees' performance

現在正在使用它來幫助提高員工'的績效。

and reduce their stress.

並減輕他們的壓力。

Now, to understand why I was blown away,

現在，要明白為什麼我被震撼了。

you have to understand the world I live in.

你必須瞭解我生活的世界。

In my research world,

在我的研究界。

a common way you help people quit smoking and lose weight

你幫助人們戒菸減肥的常見方法。

is you teach them to avoid their cravings.

是你教他們避免他們的渴望。

Avoid thinking about smoking, distract yourself from food cravings.

避免想吸菸，轉移自己的注意力，避免對食物的渴望。

There's a song from a Broadway show that captures this perfectly.

有'百老匯演出中的一首歌，完美地捕捉到了這一點。

It goes like this:

它是這樣的。

(Singing) When you start to get confused because of thoughts in your head,

(唱)當你開始因為腦海中的想法而感到困惑的時候。

don't feel those feelings,

不'感覺不到這些感覺。

hold them in instead.

代替他們舉行。

Turn it off like a light switch just go click.

像關燈開關一樣關上就可以了咔嚓。

We do it all the time

我們經常這樣做

when you're feeling certain feelings that just don't seem right.

當你'感覺某些感覺 只是不'似乎不正確。

Treat those pesky feelings like a reading light and turn them off.

對待那些煩人的感情，就像閱讀燈一樣，把它們關掉。

(Laughter)

(笑聲)

(Applause)

(掌聲)

We all live in this world,

我們都生活在這個世界上。

where the song we keep hearing is "turn off the bad feelings."

在那裡，我們一直聽到的歌是"關掉壞情緒&quot。

Now, let's take a look at these cookies.

現在，讓我們來看看這些餅乾。

(Laughter)

(笑聲)

They just came out of the oven ooh, they are so good!

剛出爐的哦，好好吃啊!

Ah, they're so delicious.

啊，他們'太好吃了。

Mm-mm, just feel that craving to eat those cookies.

嗯嗯，只是覺得很想吃那些餅乾。

Ooh, they're lovely, they're so good.

哦，他們'是可愛的，他們'是那麼好。

Now, turn it off!

現在，把它關掉！

(Laughter)

(笑聲)

Turn it off!

把它關掉！

You want those cookies even more now, right?

你現在更想吃餅乾了吧？

You see the futility of trying to turn it off.

你看想關掉它是徒勞的。

You can't turn it off!

你不能把它關掉!

And maybe you don't have to.

也許你不必這樣做。

Maybe, you can leave the light on.

也許，你可以不開燈。

Here is how:

下面是如何。

My research lab at the Fred Hutchinson Cancer Research Center, here in Seattle,

我在西雅圖的弗雷德・哈欽森癌症研究中心的研究實驗室。

is conducting randomized clinical trials

正在進行隨機臨床試驗

to see if showing people how to be willing to have their cravings

看看如果告訴人們如何願意有他們的渴望。

is effective for quitting smoking.

對戒菸是有效的。

We are conducting trials and face-to-face interventions

我們正在進行試驗和麵對面的干預。

and a telephone quit smoking hotline and a website called webquit.org

和電話戒菸熱線以及一個名為webquit.org的網站。

and in an app called SmartQuit.

並在一款名為SmartQuit的應用中。

These technologies have the potential to reach millions of people

這些技術有可能惠及數百萬人。

with interventions that could save their lives.

的干預措施，可以挽救他們的生命。

That's pretty amazing.

這是相當驚人的。

And let me tell you about the data.

而讓我來告訴你數據。

When you pool together the results from six clinical trials,

當你把六項臨床試驗的結果集中在一起時。

all six that have been published to date,

迄今已出版的所有六本。

including trials conducted by our colleagues,

包括我們同事進行的試驗。

what we see is that for the people who were assigned

我們看到的是，對於那些被分配到的人來說

to the avoidance approach - avoiding your cravings —-

逃避的方法--避免你的渴望--。

some of them quit smoking,

他們中的一些人戒菸。

and it varied depending on the study.

並且根據研究的不同而有所不同。

However, for the people who were randomly assigned to the willingness condition,

然而，對於被隨機分配到意願條件的人來說。

twice as many quit smoking.

是戒菸人數的兩倍。

Very, very encouraging.

非常，非常令人鼓舞。

Now, of course, the data only tell us one small part of the story.

當然，現在，數據只告訴我們故事的一小部分。

So, to help you see willingness in action,

所以，為了幫助你看到願意的行動。

I'm going to weave together experiences I've had

我將把我的經歷編織在一起。

in counseling people for quitting smoking.

在輔導人們戒菸方面；

And I'll together refer to them as one person

而我則將他們合稱為一個人。

that we'll just call Jane.

那我們就叫簡吧。

So, as is typical of people who come in to want help for quitting smoking,

所以，就像典型的來尋求戒菸幫助的人一樣。

Jane was a 45-year-old person

簡是一個45歲的人

who started smoking when she was a teenager.

她十幾歲就開始吸菸。

She tried to quit smoking several times and was not successful.

她多次嘗試戒菸，都沒有成功。

So, she was very skeptical that anything "new"

所以，她非常懷疑，什麼"新&quot。

was going to be helpful to her for quitting,

是要對她戒菸有幫助。

and yet she was really hopeful that this time would be different.

但她卻真的希望這次會有所不同。

So, the first thing that I showed Jane was to be willing,

所以，我給簡的第一件事就是要願意。

that is to be aware, of her cravings in her body.

那就是要意識到，她身體裡的渴望。

So to notice where she felt cravings in her body.

所以要注意到她身體裡哪裡有渴望的感覺。

And what I did was I asked her

而我所做的是我問她

to journal that, and just to track the intensity over time,

來寫日記，只是為了追蹤一段時間的強度。

and to see if she'd smoke afterwards.

並看她'後是否會抽菸。

So in the middle of explaining this, she stops me and says,

所以在解釋的過程中，她攔住我說。

"What are you talking about? I don't have cravings, I just smoke!"

"你在說什麼？我不'有渴望，我只是抽菸！&quot。

So I said, "Well, why don't you try it, and we'll see what happens,

所以我說，"好吧，為什麼不'你試試，我們'看看會發生什麼。

and if it doesn't work, we'll try something else."

和如果它不'工作，我們'會嘗試別的東西.&quot。

So she came back a week later and she said,

所以一週後她回來了，她說。

"You know, I've been tracking my cravings,

"你知道，我'一直在追蹤我的渴望。

I've been tracking them all the time.

我一直在跟蹤他們。

And now I can't stop thinking about smoking!

現在我無法停止思考吸菸的問題!

(Laughter)

(笑聲)

What am I supposed to do?"

我應該怎麼做呢&quot。

Well, before I tell you my answer, let'’s look behind the scenes.

好吧，在我告訴你我的答案之前，讓我們&#39；看看幕後的情況。

Now, what was probably going on here

現在，什麼是可能發生在這裡

was that Jane was having cravings all along,

是簡一直有渴望。

and like a lot of us, she was living on autopilot.

和我們很多人一樣，她生活在自動駕駛儀上。

(Laughter)

(笑聲)

You wake up in the morning, you smoke a cigarette,

你早上醒來，你抽一根菸。

you have a cup of coffee, you smoke a cigarette,

你喝杯咖啡，你抽支菸。

you get in the car, you smoke a cigarette.

你上了車，你抽了一支菸。

We're often just not aware of what we think, what we feel before we act.

我們'往往只是在行動之前沒有意識到自己的想法、感受。

So, my answer to Jane was to be willing,

所以，我對簡的回答是願意。

and one of the ways I showed her to do that

我向她展示了一個方法，讓她做到這一點

was with an exercise called "I am having the thought".

是與一個名為"我有這個想法"的練習。

So, one of Jane's thoughts before she had a cigarette was,

所以，簡'抽菸前的一個想法是。

"I'm feeling a lot of stress right now, I really need a cigarette."

"我'現在感覺壓力很大，我真的需要一支菸。

So I asked her to add the phrase

所以我讓她加上一句話

"I'm having the thought" like this.

"我'有這樣的想法"。

"I'm having the thought

{fn華文仿宋fs161cHD1D1D1}我有這樣的想法。

that I'm feeling a lot of stress right now I really need a cigarette."

那我'感覺壓力很大，現在我真的需要一支菸.&quot。

Then I asked her to add the phrase "I'm noticing I'm having the thought,"

然後我讓她加上一句"我&39;注意到我&39;有這個想法，&quot。

so "I'm noticing that I'm having the thought

所以"我&39;注意到，我&39;有這樣的想法。

that I'm feeling a lot of stress right now,

那我'現在感覺壓力很大。

I really need a cigarette."

我真的需要一支菸.&quot。

Now, we can all do an exercise like this when we have any kind of negative thought.

現在，當我們有任何一種消極的想法時，我們都可以做這樣的練習。

Like for my thought that "I'm boring all of you with my talk"

就像對於我的想法，"我'我的談話讓你們都很無聊&quot。

(Laughter)

(笑聲)

and I'm having the thought that I'm boring all of you with my talk.

而我'有這樣的想法，我'我的談話讓你們都很無聊。

So, what this exercise did is it gave me a little bit of space

所以，這個練習的作用是給我一點空間。

between me and my thoughts.

我和我的思想之間。

And it's in that space

就在那個空間裡

that I can choose not to run off the stage in front of 1,500 people.

我可以選擇不在1500人面前跑下臺。

(Laughter)

(笑聲)

And the fact is we don't act on every thought we have,

而事實上，我們並不是每一個念頭都要行動。

because if we did, we'd all be in a whole lot of trouble.

因為如果我們這樣做，我們'會在整個很多麻煩。

(Laughter)

(笑聲)

So, this was helpful to Jane, but there was something else

所以，這對簡來說是有幫助的，但還有其他的東西。

that was really difficult for Jane.

這對簡來說真的很困難。

I felt a lot of compassion for her about it.

對此，我對她充滿了同情。

That was the judgment that she felt

這就是她的判斷

from people when she would be outside smoking a cigarette.

當她會在外面抽菸時，從人們。

The criticism from her husband for being a smoker,

丈夫的責備，因為她是個煙鬼。

and the self-loathing that she developed about smoking.

以及她對吸菸產生的自我厭惡。

And she dealt with this shame by having a cigarette,

而她用抽菸的方式來對付這種恥辱。

which gave her relief temporarily until the shame came back.

這讓她暫時鬆了一口氣，直到羞恥感再次出現。

So, I said to Jane,

所以，我對簡說。

"What would it be like if we tried to honor this feeling of shame

"如果我們試著尊重這種羞恥感，會是什麼樣子呢？

as part of the human experience?

作為人類經驗的一部分？

If you had a close friend who is feeling shame about smoking,”

如果你有一個親密的朋友對吸菸感到羞恥，"。

I said to Jane,

我對簡說。

“what would you offer this friend as words of caring and kindness,

"你會給這位朋友什麼關懷和善意的話語。

and could you then offer those words to yourself, Jane?"

然後你能不能把這些話提供給自己，簡？&quot。

And she looked up,

而她抬起頭來。

and she had this look of this temporary respite from the shame,

她有這種表情的這 暫時從恥辱中喘息。

which made it just a little bit easier next time

這樣下次就容易多了

not to act on the craving.

不按慾望行事。

So, here is the secret to self-control:

所以，這就是自制力的祕訣。

the secret to self-control is to give up control.

自我控制的祕訣是放棄控制。

Because otherwise,

因為否則。

we get into a tug-of-war with a monster, a craving monster.

我們陷入了一場與怪物的拔河比賽，一個渴望的怪物。

And the craving monster says,

而渴望的怪物說。

"Come on, smoke a cigarette. Come on, have that cookie. Come on!"

"來吧，抽根菸。來吧，吃那塊餅乾。來吧！&quot。

And you're on the other side saying,

而你卻在另一邊說。

"No craving monster, I'm going to distract myself from you,

"不渴望怪物，我'要分散你的注意力。

I'm going to ignore you, no, no, no, no."

我'要不理你了，不，不，不，不。&quot。

And the craving monster says, "No, no, come on, you know you want it!"

而渴望的怪物說，"不，不，來吧，你知道你想要它！&quot。

And you're just back here

而你剛剛回到這裡

and you're going back and forth and back and forth

你來來回回，來來回回。

and pretty soon the craving monster overpowers you

很快你就會被慾望的怪物所淹沒

— you have that cookie, you have that cigarette,

- 你有那個餅乾，你有那個香菸。

until the craving monster comes back.

直到渴望的怪物回來。

And then you're in the tug-of-war again doing what we've learned how to do.

然後你'又在拉鋸戰中做著我們'學到的事情。