Name: TED】Judson Brewer:戒除壞習慣的簡單方法 (A simple way to break a bad habit | Judson Brewer) (【TED】Judson Brewer: A simple way to break a bad habit (A simple way to break a bad habit | Judson Brewer))
Uploaded: 2021-01-14T06:34:39.000Z
Duration: 9 min 25 s

情態副詞

the instruction was to simply pay attention to my breath,

得到的指示就是， 簡單地注意自己的呼吸，

and when my mind wandered, to bring it back.

而如果心思遊走了， 就把它拉回來。

sweating through T-shirts in the middle of winter.

I'd take naps every chance I got because it was really hard work.

我總會把握每個可能的機會小睡片刻， 因為靜坐冥想也是一番功夫。

but I was missing something really important.

that even when we're really trying to pay attention to something --

就算是我們嘗試著專注於一些事情 --

about half of us will drift off into a daydream,

我們當中會有一半的人， 都會恍惚進入神遊狀態，

or have this urge to check our Twitter feed.

或是會有一種念頭， 去查看一下推特的內容。

It turns out that we're fighting one of the most evolutionarily-conserved

原來我們與之抗爭的， 是一種最近被科學界發現的 --

learning processes currently known in science,

back to the most basic nervous systems known to man.

回到人類所知的 最基本神經系統裡頭。

is called positive and negative reinforcement,

我們看到了看起來好吃的食物，

our brain says, "Calories! ... Survival!"

我們的大腦會說： 「卡路里！...... 生存！」

我們把食物吃下去， 我們嚐了味道 --

our bodies send a signal to our brain that says,

我們的身體就會向大腦發出訊息說，

"Remember what you're eating and where you found it."

「要記住你在吃甚麼和從哪裡找到的。」

We lay down this context-dependent memory

我們種下了這「情境關連」的記憶

and learn to repeat the process next time.

學懂了下一趟再重覆這個過程。

Well, after a while, our creative brains say,

這樣過了一陣子， 我們富有創意的腦袋就會說：

You can use this for more than just remembering where food is.

你不只可以利用這個過程 來記住食物在哪裡，

而且還可以 在下一次你感覺糟糕時，

why don't you try eating something good so you'll feel better?"

嘗試吃一些好吃的食物， 來讓你感覺好一點？」

我們感謝自己的腦袋裡 有這麼好的點子，

that if we eat chocolate or ice cream when we're mad or sad,

當我們生氣或是傷心的時候， 如果我們吃下巧克力或雪糕，

Instead of this hunger signal coming from our stomach,

本來是來自我們胃裡的飢餓訊息，

這個情感上的訊息 -- 感到傷心 --

and we see those rebel kids outside smoking and we think,

看著那些站在校園外吸煙的叛逆少年， 我們也都會想，

The Marlboro Man wasn't a dork, and that was no accident.

所以萬寶路男人不是笨蛋， 這並不意外。

feeling stressed out triggers that urge to smoke a cigarette

感覺有壓力的時候， 就會觸發慾望去吸煙

to literally killing ourselves with these habits.

到簡直是用這些習慣 在殘害著我們自己。

are among the leading preventable causes of morbidity and mortality in the world.

是全世界數一數二發病率 和致命率極高的可預防疾病。

假設我們不要再跟腦袋去抗爭，

or trying to force ourselves to pay attention,

we instead tapped into this natural, reward-based learning process ...

取而代之，我們借助這個天然的、 以獎勵為本的學習過程......

What if instead we just got really curious

about what was happening in our momentary experience?

想了解自己的瞬間體驗 到底是怎樣一回事？

we studied whether mindfulness training could help people quit smoking.

我們研究冥想的訓練 是不是可以幫助人們戒掉吸煙。

Now, just like trying to force myself to pay attention to my breath,

其實，就像嘗試著強迫自己 去專注於呼吸一樣，

they could try to force themselves to quit smoking.

他們也可以嘗試著去強迫自己戒煙。

And the majority of them had tried this before and failed --

他們大部份人都曾經這樣嘗試， 但都失敗了 --

we dropped the bit about forcing and instead focused on being curious.

我們把強迫的那部份去掉， 取而代之的是專注於好奇。

事實上，我們甚至吩咐他們抽菸。

What? Yeah, we said, "Go ahead and smoke,

甚麼？是呀，我們說，" 去抽菸就對了，

just be really curious about what it's like when you do."

只是在抽菸的時候，真心的去好奇一下 抽菸到底是怎麼回事。"

Well here's an example from one of our smokers.

讓我們來看看其中的一位抽菸者怎麽說。

Now, she knew, cognitively that smoking was bad for her,

其實在認知上，她知道，抽菸會危害她，

TED】Judson Brewer:戒除壞習慣的簡單方法 (A simple way to break a bad habit | Judson Brewer) (【TED】Judson Brewer: A simple way to break a bad habit (A simple way to break a bad habit | Judson Brewer))