4. Howthe Mind Works
4.思維如何運作

Welcome back tobreaking habits. Part four, how the mind works, then this part we'll learnabout mental health and brain plasticity.
歡迎回到打破習慣。第四部分，大腦是如何工作的，這一部分我們將學習心理健康和大腦可塑性。

What do ourhabits reveal about our mental health? The coolest thing to see is that ourhabits are actually a sign of our mental health. Because again, it, of courseit doesn't look this way. It looks like our habits are a big problem with ourmental health. But when I say our habits are a sign of our mental health, whatI mean is that we all, every human, no exceptions has mental health.
我們的習慣揭示了我們心理健康的哪些方面？最酷的是，我們的習慣實際上是我們心理健康的標志。因為，它，當然不是這樣的。看來我們的習慣是我們心理健康的一個大問題。但是當我說我們的習慣是我們心理健康的標志時，我的意思是我們所有人，每個人，没有例外都有心理健康。

We havewellbeing as our default state, as our nature. And when we aren't feeling thatwellbeing, when we're pulled away from it, we will try to grab anything we canto get back home. So every habit, every compulsion, all of that, it's just ourbest attempt to get back home because there is a home and we know it and it's anice place.
我們把幸福作為我們的默認狀態，作為我們的天性。當我們感覺不到幸福的時候，當我們被拉離它的時候，我們會儘力抓住一切我們可以回家的東西。所以，每一個習慣，每一種強迫，所有這些，都是我們回家的最好嘗試，因為有一個家，我們知道，這是一個很好的地方。

Like we, we are,we are healthy and we feel good by nature. By nature. So to see these habitscome up, it's like, we want to look at that and say, Oh, you're the culprit.You're the bad guy. You know, there's a problem here. There isn't a problem.But they're showing us it's Oh, you're caught up in your experience and you'reforgetting Homebase.
和我們一樣，我們是健康的，我們天生就感覺良好。天生的。所以看到這些習慣出現，我們就想，我們想看看，然后說，哦，你是罪魁禍首。你是壞人。你知道，這里有個問題。没有問題。但他們向我們展示了，哦，你沉浸在你的經歷中，你忘記了Homebase。

It's, uh, a way for us tofeel like our stuff. Once again,
這是，呃，讓我們感覺像我們的東西的一種方式。再一次，

what is theconnection between our brains and our habits? Our brain as a machine, as we allknow, it's a really, really great machine best machine there is, but it's stilla machine. So it works in a very mechanical way, which means it's super smart,but it's not always wise, you know, like it works the way that it's supposed towork as a machine.
我們的大腦和我們的習慣之間有什麼聯系？我們的大腦作為一臺機器，我們都知道，它是一臺非常非常好的機器，最好的機器，但它仍然是一臺機器。所以它以一種非常機械的方式工作，這意味著它非常聰明，但它並不總是明智的，你知道，就像它應該像機器一樣工作一樣。

So. If I brain'snumber one job let's say is to keep us alive. It does everything. It does thatjob really well, does everything in his power to keep us safe and to keep usalive and, and the human brain right now today in 2020. Is not all thatdifferent than the human brain of people living 200,000 years ago.
所以。如果我大腦的首要任務就是讓我們活下去。它什麼都能做。它的工作做得很好，儘其所能保護我們的安全，讓我們活下來，還有現在的人類大腦，到2020年。與生活在20萬年前的人類大腦没什麼不同。

So evolution hashappened, but it's very slow. And obviously our world has changed way fasterthan the human brain has changed. If you think about how you know, what ourbrain is designed to do, it's designed to keep us alive and it's still kind ofthinking, Hey, there could be a threat around any corner here.
所以進化已經發生了，但是非常緩慢。顯然，我們的世界比人類大腦的變化要快得多。如果你想想你是怎麼知道的，我們的大腦是用來做什麼的，它是為了讓我們活著而設計的，它仍然在想，嘿，這里的任何角落都可能有威脅。

You know,anything could happen at any moment. So we needed to be on high alert. We needto have certainty. We need to have habit because there's only so much energy.We need efficiency. So we need to make things routine and habit and just keepthis person alive. That is much as we can. And, you know, in many ways we're solucky that our brain does that.
你知道，任何事情都可能隨時發生。所以我們需要高度警惕。我們需要確定。我們需要養成習慣，因為只有這麼多能量。我們需要效率。所以我們需要把事情常規化和習慣化，讓這個人活下來。我們已經儘力了。而且，你知道，在很多方面我們都很幸運我們的大腦能做到這一點。

I mean, our, our heart beating is a habit.Thank God for habits, right. Our lungs breathing, we don't do that. That's allhabitual and it's all orchestrated by the brain. But in its love of habits andwhat can we do to keep this person safe and alive. It also kind of looks outand finds things that appear to help us feel better.
我是說，我們的心跳是一種習慣。感謝上帝讓我們養成習慣，對吧。我們的肺在呼吸，我們不會那樣做。這都是習慣性的，都是由大腦安排的。但在它的愛的習慣和我們能做什麼來保持這個人的安全和活著。它也會發現一些能幫助我們感覺更好的東西。

So when you arebeating yourself up for something you said earlier, or you just live in aconstant thinking about how you're not good enough or your life isn't turningout the way it should have should have, or whatever you don't feel good, youdon't feel good. And when you then find an escape, When you spend five hoursonline and you're not thinking about how horrible you are, or you buy somethingand it gives you a little dopamine hit, or you drink something or eat somethingor whatever you do.
所以，當你為你之前說過的話而自責時，或者你只是生活在一個不斷的想法中，想著自己不夠好，或者你的生活没有達到它應該有的樣子，或者無論你感覺不好，你都感覺不好。當你找到了一個逃避，當你花了五個小時上網卻不去想你有多可怕，或者你買了東西，它給你一點多巴胺的衝擊，或者你喝了什麼，吃了什麼什麼，或者你做了什麼。

There's happychemistry. Let's just say to keep it really simple, happy brain chemistry happensand your brain says, Ooh, this is good for this person. Hey, they, this is whatwe want. Right. And your brain just being a really smart habitual machineremembers that. And it keeps replaying it. So, so in a very mechanical way, thenext time you feel bad, your brain says, Oh, remember what you did before thathelped, you know?
有快樂的化學反應。讓我們簡單地說，快樂的大腦化學反應發生了，你的大腦會說，哦，這對這個人很好。嘿，他們，這就是我們想要的。正確的。而你的大腦只是一個非常聰明的習慣性機器會記住這一點。它一直在回放。所以，以一種非常機械的方式，下一次你感覺不好的時候，你的大腦會說，哦，記得你之前做了什麼，你知道嗎？

So, so that'skinda what I mean, when I say it's super smart, but it's not wise because weall know better. And that's the thing about us humans. We walk around saying, Iknow better. What, why am I doing this over and over again? Well let's becausewe're just listening to our brain. And so that's how habits kind of work interms of the brain now, where it gets really good, which we can go to at somepoint is how we don't have to be bossed around by our brain.
所以，這就是我的意思，當我說它是超級聰明，但這並不明智，因為我們都知道得更好。這就是我們人類的特點。我們走來走去說，我更清楚。什麼，為什麼我一次又一次地這麼做？好吧，因為我們只是在聽我們的大腦。這就是習慣在大腦中的作用，它在哪里變得非常好，在某個時刻我們可以做到，這樣我們就不必被大腦支配了。

You know, soundsa little hopeless if you think, Oh, this is how my brain is evolved, and thisis just how it works. Right. What it's going to do. It's really natural to behearing that and thinking well, great. Well, I'm just screwed. Like now whatyou know, that this is what my brain is telling me to do, but there's actuallya lot of hope.
你知道，聽起來有點絕望，如果你認為，哦，這就是我的大腦是如何進化的，這就是它的工作原理。正確的。它要做什麼。聽到這句話並好好思考是很自然的，太好了。好吧，我只是搞砸了。就像現在你知道的，這是我的大腦告訴我要做的，但實際上還有很多希望。

I've heard thatthe brain becomes less plastic over time, whether the brain changes or not isalmost. Beside the point, which sounds kind of crazy. Now of course the brainis plastic to some degree, right? We know this, the brain can change brains,brains change. Uh, we have evidence of that. And it's great when they do so.
我聽說，隨著時間的推移，大腦的可塑性越來越小，不管大腦是否會發生變化。另外，這聽起來有點瘋狂。大腦在某種程度上是可塑的，對吧？我們知道，大腦可以改變大腦，大腦也會改變。呃，我們有證據。他們這樣做很好。

It's great. Evenin, let's just talk about brain's changing because, because we're not all brainexperts, but just even in terms of like how we used to have a certain frequentthought and then over time that just goes away. Like probably all of us used tohave completely different, very habitual thoughts.
太棒了。即使是在，讓我們來談談大腦的變化，因為，因為我們不是所有的大腦專家，但即使是在我們過去有一個特定的頻繁的想法，然后隨著時間的推移，這些想法就會消失。就像我們所有人以前都有完全不同的，非常習慣性的想法。

When we were inhigh school than we have now, hopefully, um, just different things mattered. Weworried about different things. We just outgrow them. So we know that as we'repaying less attention to certain things, as we're seeing more about life,there's lots of old thoughts and inclinations and habits and feelings that justfall away.
當我們在高中的時候，希望，嗯，只是不同的事情重要。我們擔心不同的事情。我們只是長得比他們長得快。所以我們知道，隨著我們對某些事情的關注越來越少，當我們看到更多關於生活的東西時，很多舊的想法、傾向、習慣和感覺都會消失。

We see this allthe time in a really simple way. So brains do change, but the beauty insight,and then seeing that we aren't, our brain is in seeing that there is thatspace. We talked about that space earlier. There is that space between what ourbrain is saying, like literally what we're feeling, thinking all of that and
我們一直以一種非常簡單的方式看到這一點。所以大腦確實會改變，但是對美的洞察力，然后看到我們不是，我們的大腦就是在看有没有那個空間。我們之前討論過那個空間。在我們的大腦所說的之間有一個空間，就像我們的真實感受，思考，以及

who we are.
我們是誰。

So, or thatspace that allows us to watch and see what our brain is doing without beingcompletely run around and hijacked by it. So Jeffrey Schwartz, for example, hasdone a ton of work on this when people can step back and kind of observe whattheir mind is telling them and how they're feeling and what they're thinking.
所以，或者說，這個空間可以讓我們觀察和觀察我們的大腦在做什麼，而不必被它完全包圍和劫持。例如，傑弗里·施瓦茨（Jeffrey Schwartz）在這方面做了大量的工作，人們可以退后一步，觀察他們的大腦在告訴他們什麼，他們的感覺和想法。

Well, now you'rethe observer. Now you're not just bossed around by what your brain says now.Like who's the one talking here, you know, you're observing what your brain isdoing. And that's kind of the bigger space that we're talking about. So.Whether a brain can change or not, if it changes as it changes.
好吧，現在你是觀察者了。現在你不只是被你的大腦所控制。就像誰在這里說話，你知道，你在觀察你的大腦在做什麼。這就是我們所說的更大的空間。所以。一個大腦是否可以改變，如果它隨著變化而變化。

Wonderful. Butwhat's really hopeful and exciting. I think to see is that even when your mindis demanding, that you do your habit, you can hear that happening. You can seeit happening, you can feel it happening and you don't have to do what yourbrain tells you. If you look at the sky, the clouds are moving.
精彩的。但真正有希望和令人興奮的。我認為要看到的是，即使你的大腦在要求，你做你的習慣，你可以聽到這種情況發生。你可以看到它的發生，你可以感覺到它的發生，你不必按照你的大腦告訴你的去做。如果你看天空，雲在移動。

There's change. Now wemight generalize our minds, love to just generalize
有變化。現在我們可以概括我們的思想，喜歡概括一下

out ofefficiency. Right. And so there'll be like, Oh, it's just been raining allweek. Well, it probably hasn't been raining all week. And even if it has it,hasn't been raining at the same way all week. There's a lot of movement andaction happening up there.
效率低下。正確的。所以就好像，哦，這一週都在下雨。嗯，可能整個星期都没下雨。即使有，整個星期都不是以同樣的方式下雨。上面有很多動作和動作。

The same happens throughus. We'll say I've been depressed for years. Well,
同樣的事情發生在我們身上。我會說我們已經沮喪了好幾年了。好，

yes, but inthose years, like, that's, that's your generalization of it. But, but withinthose years, within those days, within those minutes and seconds, even there'salways movement. So what happens is we get so caught up in looking at ourexperience, our thoughts and feelings, and then our mind wants to.
是的，但在那些年里，就像，那是你對它的概括。但是，在那幾年里，在那些日子里，在那幾分鐘和幾秒鐘內，甚至總是有運動。所以發生的是我們太專注於觀察我們的經歷，我們的思想和感受，然后我們的大腦想要。

Make thoseconcrete in a way and put a label on them, say, I'm depressed. I'm happy. Ihave this habit. I have this addiction and we lose sight of all the fluctuationand all the times when we don't have that habit, don't have that addiction.I've worked with thousands, tens of thousands of people with habits andaddictions, and even, even people with the worst addictions, I've seen havemoments where it's not on their mind.
在某種程度上把這些具體化，然后貼上標簽，比如說，我很沮喪。我很高興。我有這個習慣。我有這種上癮，我們唿略了所有的波動和所有的時候，我們没有這個習慣，没有上癮。我和成千上萬的有習慣和上癮的人一起工作過，甚至，即使是最嚴重的上癮者，我也看到過一些他們不想去做的事情。

They don't wantto use. They're not thinking about it. It's just not there for them. And that'sinteresting. Like that's not where anyone looks. We look at the overarchingproblem and then we ended up generalizing and putting labels on people. Butwhat does it show us about how our experience works, that anyone can be freeand is free for big chunks of time.
他們不想使用。他們没想過。只是不適合他們。這很有趣。好像那不是任何人看到的地方。我們看了這個首要的問題，然后我們總結了一下，給人們貼上了標簽。但是，它向我們展示了我們的經驗是如何工作的，任何人都可以自由，並且在很大一段時間內都是自由的。

So I'll sharelike one of my big habits. I had an eating disorder for eight years. And I forsure would have said, yeah, I've had this for eight years and it would havelooked like I had it all the time for eight years, but of course I did it. Imean, there were days and even weeks at times where it just was kind of off inthe background.
所以我要分享我的一個大習慣。我有八年的飲食失調。我肯定會說，是的，我做了8年了，看起來好像我有8年了，但我當然做到了。我的意思是，有幾天甚至幾週的時間，它只是在背景中消失了。

Again, maybe mybrain was talking about it, but I was like, uh, no, you know, I
再說一遍，也許我的大腦在談論它，但我想，呃，不，你知道，我

had thatability. Then other times it would come to the foreground. I was completelylost in it hijacked. I felt like I had powerless, but there was alwaysmovement. And we're just conditioned by the world again, to kind of look at ourexperience and we don't see the movement.
有這種能力。其他時候它就會出現在前景中。我被劫持時完全迷失了方向。我覺得自己無能為力，但總有動靜。我們又一次被這個世界所制約，看我們的經歷，卻看不到運動。

We just, our,our minds to our brains do this because they want to they're efficient, but theywant certainty. So they'll, they'll say this is how it is, period. And, and sowhen we start to see though how our experience moves, always, always, always asan emotion, what happens is people find their own
我們只是，我們的，我們的，我們的大腦這樣做是因為他們希望他們是有效率的，但他們需要確定性。所以他們會，他們會說是這樣的，句號。所以，當我們開始了解我們的經歷是如何變化的，總是，總是，總是作為一種情感，會發生的是人們找到了他們自己的

resilience.
恢復力。

So let's say.Someone makes a not nice comment to you rather than saying, like replaying itin your head over and over. And I can't believe they said that. And is it true?And all of that, it starts to look like, Oh, well that, that was a thought intheir head that they set out loud. I felt it. They said it. I had my ownthinking.
所以讓我們這麼說吧。有人對你做了一個不好的評論，而不是說，比如在你的腦海里一遍又一遍地重復著。我不敢相信他們這麼說。是真的嗎？所有這些，開始看起來，哦，好吧，那是他們腦子里的一個想法，他們大聲地說出來。我感覺到了。他們說了。我有自己的想法。

I felt that. Butit's all moving. If you know that it's, that it can't sit there and it doesn'tneed to be resolved. It's it's, it's just part of the flow of life. Movingthrough us. You just tend to get so much less wrapped up in it. And like wewere saying earlier about the children that's when at any age we start to havea more childlike experience.
我感覺到了。但一切都在移動。如果你知道，它不能坐在那里，不需要解決。是的，它只是生命流動的一部分。穿過我們。你只是不太喜歡它。就像我們之前所說的孩子，在任何年齡段，我們都會有一個更像孩子的經歷。

We still feelstuff like crazy, but it doesn't have to take us down with let it just, we justkind of naturally bounce back from it.
我們仍然覺得自己很瘋狂，但這不一定會讓我們失望，我們只是自然而然地從中恢復過來。