跟讀練習: How to Increase Motivation & Drive | Huberman Lab Essentials - 通過影片學習英語口語
選擇練習模式
每種模式都會開啟全屏練習室。
426 句
如果句子過短或過長，請點選 Edit 進行調整。
1
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
歡迎來到 Huberman Lab Essentials，我們將回顧往期節目，提煉出最有效、最具可操作性的科學方法，助力提升心理健康、身體健康與表現水平。
2
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德魯·休曼，是斯坦福醫學院的神經生物學和眼科學教授。
3
Today, we're going to talk about an extremely important topic that's central to our daily life, and that's motivation.
今天，我們要探討一個對我們日常生活至關重要的話題，那就是動力。
4
We're going to talk about pleasure and reward.
我們接下來要討論的是愉悅感與獎賞機制。
5
What that underlies our sense of pleasure or reward.
這正是我們愉悅感或獎勵感的基礎。
6
We're going to talk about addictions as well.
我們也會討論成癮問題。
7
We're going to talk about the neurochemistry of drive and mindset.
我們接下來要探討的是動力與心態的神經化學機制。
8
But for now, let's just talk about the neuroscience of motivation and reward of pleasure and pain, because those are central to what we think of as emotions,
但現在，我們先談談動機、獎賞、愉悅和痛苦的神經科學，因為這些是我們所認為的情緒的核心。
9
whether or not we feel good, whether or not we feel we're on track in life, whether or not we feel we're falling behind.
無論我們心情是好是壞，無論我們是否覺得自己的人生走在正軌上，無論我們是否覺得自己正在落後。
10
So motivation is fundamental to our daily life.
因此，動力是我們日常生活的基礎。
11
It's what allows us to get out of bed in the morning.
正是它讓我們每天早上都能起床面對新的一天。
12
It's what allows us to pursue long-term goals or short-term goals.
正是它讓我們能夠追求長期目標或短期目標。
13
Motivation and the chemistry of motivation is tightly wound in with the neurochemistry of movement.
動機及其化學機制與運動的神經化學緊密相關。
14
In fact, the same single molecule, dopamine, is responsible for our sense of motivation and for movement.
事實上，同一種單一分子——多巴胺，既負責我們的動機感，也負責運動功能。
15
It's a fascinating molecule and it lies at the center of so many great things in life
這是一種非常神奇的分子，它是生命中許多美好事物的核心所在。
16
and it lies at the center of so many terrible aspects of life, namely addiction and certain forms of mental disease.
它存在於生活中諸多糟糕問題的核心，比如成癮以及某些型別的精神疾病。
17
So if ever there was a double-edged blade in the world of neuroscience, it's dopamine.
如果說神經科學領域存在一把雙刃劍，那就是多巴胺。
18
There's a fundamental relationship between dopamine released in your brain and your desire to exert effort.
大腦中釋放的多巴胺與你付出努力的意願之間存在著一種根本性的關聯。
19
And you can actually control the schedule of dopamine release, but it requires the appropriate knowledge.
實際上，你是可以控制多巴胺釋放的節奏的，但這需要掌握相關的知識。
20
This is one of those cases where understanding the way the
這正是那種需要理解……運作方式的案例之一
21
dopamine system works will allow you to leverage it to your benefit.
瞭解多巴胺系統的運作機制，將幫助你利用它為自己帶來益處。
22
Let's get a few basic facts on the table.
我們先把幾個基本事實擺到檯面上說清楚。
23
Dopamine was discovered in the late 1950s and it was discovered as the precursor, meaning the thing from which epinephrine or adrenaline is made.
多巴胺發現於20世紀50年代末，當時人們發現它是一種前體物質，也就是說，腎上腺素是由它生成的。
24
Epinephrine is the same thing as adrenaline, except in the brain we call it epinephrine.
腎上腺素與adrenaline是同一種物質，只是在大腦中我們稱其為epinephrine。
25
Epinephrine allows us to get into action.
腎上腺素能讓我們迅速進入行動狀態。
26
It stimulates changes in the blood vessels, in the heart, in the organs and tissues of the body that bias us for movement.
它會促使血管、心臟以及身體各器官和組織發生變化，讓我們更傾向於活動。
27
Dopamine was initially thought to be just the building block for epinephrine.
人們最初認為多巴胺只是腎上腺素的組成成分。
28
However, dopamine does a lot of things on its own.
然而，多巴胺本身會發揮許多作用。
29
It's not always converted to epinephrine.
它並不總是會轉化為腎上腺素。
30
Dopamine is released from several sites in the brain and body,
多巴胺從大腦和身體的多個部位釋放。
31
but perhaps the most important one for today's discussion about motivation and reward is something that's sometimes just called the reward pathway.
但對於今天關於動機與獎勵的討論而言，最重要的或許是一個有時被直接稱為獎勵通路的機制。
32
For the aficionados, it's sometimes called the mesolimbic reward pathway, but it's fundamentally important to your desire to engage in action.
對於愛好者來說，它有時被稱為中腦邊緣獎賞通路，但它對你產生行動的慾望有著至關重要的作用。
33
And it's fundamentally important for people getting addicted to substances or behaviors.
這對那些正在對物質或行為成癮的人來說至關重要。
34
So how does this work?
那這個是怎麼運作的？
35
Well, you've got a structure in the deep part of your brain called the VTA.
嗯，你大腦深處有一個叫做腹側被蓋區（VTA）的結構。
36
The VTA or ventral tegmental area contains neurons that send what we call axons,
腹側被蓋區（VTA）包含的神經元會發出我們所說的軸突，
37
little wires that spit out dopamine at a different structure called the nucleus accumbens.
這些細小的神經纖維會將多巴胺釋放到另一個被稱為伏隔核的結構中。
38
And those two structures, VTA and nucleus accumbens, form really the core machinery of the reward pathway and the pathway that controls your motivation for anything.
而這兩個結構，即腹側被蓋區和伏隔核，實際上構成了獎賞通路的核心機制，以及控制你對任何事物動機的通路。
39
You can think of them like an accelerator.
你可以把它們想像成加速器。
40
They bias you for action.
它們會促使你採取行動。
41
However, within the reward pathway, there's also a break.
然而，在獎賞通路中，也存在一個抑制機制。
42
The break or restriction on that dopamine, which controls when it's released and how much it's released, is the prefrontal cortex.
控制多巴胺釋放時機和釋放量的機制，其抑制或調節作用來自前額葉皮層。
43
The prefrontal cortex is the neural real estate right behind your forehead.
前額葉皮層就是位於你額頭正後方的神經組織區域。
44
You hear about it for decision-making, executive function, for planning, et cetera.
你會聽到它被提及用於決策、執行功能、規劃等方面。
45
And indeed, it's responsible for a lot of those.
事實上，很多這類問題的根源都在於它。
46
It's this really unique real estate that we were all endowed with as humans.
這是我們人類與生俱來的一種非常獨特的“不動產”。
47
Other animals don't have much of it.
其他動物並沒有多少這種能力。
48
We have a lot of it.
我們有很多。
49
And that prefrontal cortex acts as a break on the dopamine system.
而前額葉皮層會對多巴胺系統起到抑制作用。
50
And that brings us to the important feature of motivation, which is that motivation is a two-part process,
這就引出了動機的一個重要特徵，即動機是一個由兩部分組成的過程。
51
which is about balancing pleasure and pain.
其核心在於平衡快樂與痛苦。
52
So when you're just sitting around not doing much of anything, this reward pathway is releasing dopamine at a rate of about three or four times per second.
所以當你只是閒坐著、沒做什麼事的時候，這條獎賞通路會以每秒三到四次的頻率釋放多巴胺。
53
It's kind of firing at a low level.
它有點在低功率下點火執行。
54
If suddenly you get excited about something, you anticipate something, not receive an award, but you get excited in an anticipatory way,
如果你突然對某件事感到興奮，你是在期待某件事，不是獲得獎項，而是以一種充滿期待的方式感到興奮。
55
then the rate of firing, the rate of activity in this reward pathway suddenly increases to like 30 or 40 times.
隨後，該獎賞通路的放電頻率、活動速率會突然提升至原來的30至40倍。
56
And it has the effect of creating a sense of action
而且它還能營造出一種充滿動感的效果。
57
or desire to move in the direction of the thing that you're craving.
或者想要朝著你渴望的事物前進的慾望。
58
In fact, it's fair to say that dopamine is responsible for wanting and for craving.
事實上，可以說多巴胺負責產生慾望和渴求感。
59
And that's distinctly different from the way that you hear it talked about normally, which is that it's involved in pleasure.
這與你通常聽到的說法截然不同，一般的說法是它與愉悅感有關。
60
So yes, dopamine is released in response to sex.
沒錯，多巴胺會因應性刺激而釋放。
61
It's released in response to food.
它是因應食物刺激而釋放的。
62
It's released in response to a lot of things, but it's mostly released in anticipation and craving for a particular thing.
它的釋放是對多種因素的反應，但主要是出於對特定事物的期待和渴望。
63
It has the effect of narrowing our focus for the thing that we crave.
它會使我們的注意力侷限在自己渴望的事物上。
64
And that thing could be as simple as a cup of coffee.
而那件事可以簡單到只是一杯咖啡。
65
It could be as important as a big board meeting.
這件事可能和一場重要的董事會會議一樣重要。
66
It could be a big final exam.
這可能是一場重要的期末考試。
67
It could be the person that we're excited to meet or see.
可能是我們一直期待見面或見到的那個人。
68
Dopamine doesn't care about what you're craving.
多巴胺並不在乎你渴望的是什麼。
69
It just releases at a particular rate.
它只會以特定的速率釋放。
70
If we just take a step back and we look at the scientific data
如果我們退一步，客觀審視科學資料
71
on how much the dopamine firing increases in response to different things,
關於多巴胺釋放量因不同刺激而增加的幅度。
72
you get a pretty interesting window into how your brain works and why you might be motivated or not motivated.
你能借此相當深入地瞭解自己大腦的運作方式，以及你產生動力或缺乏動力的原因。
73
Let's say you're hungry or you're looking forward to a cup of coffee or you're going to see your partner.
假設你現在很餓，或者正期待著喝一杯咖啡，又或者準備去見你的伴侶。
74
Well, your dopamine neurons are firing at a low rate until you start thinking about the thing
嗯，在你開始想到那件事之前，你的多巴胺神經元一直處於低活躍度的放電狀態。
75
that you want or the thing that you're looking forward to.
你想要的東西，或者你一直期待的事物。
76
When you eat that food, the amount of dopamine that's released in this reward pathway goes up about 50% above baseline.
當你食用該食物時，這條獎賞通路中釋放的多巴胺水平會比基線高出約50%。
77
Sex, which is fundamental to our species continuation and reproduction,
性是人類繁衍和延續的基礎，
78
sex does release dopamine and it increases dopamine levels about 100%.
性行為確實會釋放多巴胺，可使多巴胺水平提升約100%。
79
So basically doubles them.
所以基本上就是翻了一倍。
80
Nicotine increases the amount of dopamine about 150% above baseline.
尼古丁會使多巴胺水平比基線值高出約150%。
81
Cocaine and amphetamine increase the amount of dopamine that's released a thousand fold within about 10 seconds of consuming the drug.
可卡因和安非他命在攝入後大約10秒內會使多巴胺的釋放量增加一千倍。
82
However, just thinking about food, about sex, about nicotine, if you like nicotine or cocaine
然而，僅僅想到食物、性、尼古丁，如果你喜歡尼古丁或可卡因。
83
or amphetamine can increase the amount of dopamine that's released to the same degree as actually consuming the drug.
或者安非他命能夠增加多巴胺的釋放量，其程度與實際服用該藥物時相當。
84
Now it depends in some cases, for instance, The cocaine user, the addict that wants cocaine,
這在某些情況下是有區別的，例如，吸毒者，想要可卡因的癮君子，
85
can't just think about cocaine and increase the amount that's released about a thousand fold.
不能僅僅考慮可卡因並將其釋放量增加一千倍。
86
It's actually much lower, but it's just enough to put them on the motivation track for it to crave that particular thing.
實際數值要低得多，但這已經足以讓它們進入動機狀態，開始渴望那種特定的事物。
87
Now, there are reasons why you would have brain circuitry like this.
現在，你的大腦會形成這樣的神經迴路是有原因的。
88
I mean, brain circuitry like this didn't evolve to get you addicted.
我的意思是，這樣的大腦回路演化出來的目的並不是讓你上癮。
89
Brain circuitry like this evolved in order to motivate behaviors toward particular goals.
這類大腦回路的進化目的是驅動人們做出指向特定目標的行為。
90
Water when you're thirsty, sex in order to reproduce,
口渴時飲水，為繁衍而進行性行為，
91
these things and these brain areas and neurons were part of the evolutionary history that led to the continuation of our species.
這些事物、這些腦區和神經元，都是促成我們物種延續的進化史的一部分。
92
Things like cocaine and amphetamine are disastrous for most people
可卡因和安非他命等物質對大多數人來說是災難性的。
93
because they release so much dopamine and they create these closed loops where people then only crave the particular thing,
因為它們會釋放大量多巴胺，形成一種閉環，讓人們只渴望特定的事物。
94
cocaine and amphetamine, that leads to those massive amounts of dopamine release.
可卡因和安非他命會導致大量多巴胺的釋放。
95
Most things don't release that level of dopamine.
大多數事物都無法釋放出那麼高水平的多巴胺。
96
Now, nowadays, there's a ton of interest in social media and in video games.
如今，人們對社交媒體和電子遊戲的興趣十分濃厚。
97
And there have been some measurements of the amount of dopamine released.
也有一些針對多巴胺釋放量的測量研究。
98
Video games, especially video games that have a very high update speed where there's novel territory all the time, novelty is a big stimulus of dopamine.
電子遊戲，尤其是那些更新速度極快、不斷推出全新內容的電子遊戲，其帶來的新鮮感是多巴胺的重要刺激源。
99
Those can release dopamine somewhere between nicotine and cocaine.
這些物質釋放多巴胺的能力介於尼古丁和可卡因之間。
100
So very high levels of dopamine release.
多巴胺釋放水平會非常高。
101
Social media is an interesting one because the amount of dopamine that's released in response to logging onto social media, initially could be quite high,
社交媒體是一個很有意思的例子，因為人們登入社交媒體時釋放的多巴胺，一開始可能會相當高。
102
but it seems like likely there's a taper in the amount of dopamine, and yet people still get addicted. So why?
但多巴胺的分泌量似乎確實會逐漸減少，可人們依然會成癮。這是為什麼呢？
103
Why is it that we can get addicted to things
為什麼我們會對各種事物上癮？
104
that fail to elicit the same massive amount of pleasure that they initially did?
再也無法像最初那樣帶來那麼強烈的愉悅感了？
105
Being addicted to something isn't just about the fact that it feels
對某件事上癮，不只是因為做這件事感覺很好。
106
so good that you want to do it over and over again, and that's because of this pleasure-pain balance that underlies motivation.
這種體驗好到讓你想反覆去做，而這正是因為支撐著動機的這種苦樂平衡機制。
107
So let's look a little bit closer at the pleasure pain balance
那麼，讓我們更仔細地看看快樂與痛苦的平衡。
108
because therein lies the tools for you to be able to control motivation toward healthy things
因為其中包含了能幫助你掌控對健康事物的動力的方法。
109
and avoid motivated behaviors towards things that are destructive for you.
避免對那些會對你造成傷害的事物產生主動追求的行為。
110
There are a lot of reasons why people try novel behaviors, whether or not those are drugs or whether or not those are adventure thrill seeking things or, you know, they take a new class.
人們嘗試新行為的原因有很多，這些行為可能是服用藥物，可能是追求冒險刺激的活動，也可能是參加一門新的課程。
111
As you'll notice, I'm not placing any judgment or value on these different behaviors.
你會發現，我並沒有對這些不同的行為做出任何評判或賦予任何價值。
112
Although I think it's fair to point out that for most people, addictive drugs like cocaine and amphetamine are very destructive.
雖然我認為指出對於大多數人來說，像可卡因和安非他命這樣的成癮藥物是非常具有破壞性的，這一點是公平的。
113
Actually, we know that about 15 to 20% of people have a genetic bias towards addiction that,
實際上，我們知道大約有15%到20%的人存在易成癮的遺傳傾向，
114
you know, you sometimes hear that the first time that you use a drug, you can become addicted to it.
你知道，有時候你會聽說第一次使用某種藥物就可能上癮。
115
That's actually not been shown to be true for most things and most people, but for some people that actually is true.
實際上，對於大多數情況和大多數人來說，這一點並未被證實是成立的，但對某些人而言，情況確實如此。
116
But in any case, the way that addiction works and the way
但無論如何，成癮的作用機制以及……
117
that motivation works generally in the non-addictive setting is that when you anticipate something, a little bit of dopamine is released.
這種動機在非成癮環境中通常有效的原因是，當你預期某件事發生時，大腦會釋放少量多巴胺。
118
And then when you reach that thing, you engage in that thing, the amount of dopamine goes up even further.
當你接觸到那件事、投入其中時，多巴胺水平會進一步升高。
119
But as you repeatedly pursue a behavior and you repeatedly engage with a particular thing, let's say you love running or you love chocolate.
但當你反覆進行某一種行為，反覆接觸某一樣事物時，比如說，你熱愛跑步，或者你很喜歡吃巧克力。
120
as you eat a piece of chocolate, believe it or not, it tastes good.
當你吃下一塊巧克力時，信不信由你，它的味道確實很不錯。
121
And then there's a shift away from activation of dopamine.
隨後，多巴胺的啟用水平會出現下降。
122
And there are other chemicals that are released that trigger a low level sense of pain.
此外，還有其他化學物質被釋放出來，引發輕微的痛感。
123
Now you might not feel it as physical pain, but the craving that you feel is both one part dopamine and one part, the mirror image of dopamine,
現在你可能不會把它當成生理疼痛，但你感受到的那種渴望，一半來自多巴胺，另一半則是多巴胺的映象反應。
124
which is the pain or the craving for yet another piece of chocolate.
這就是那種想要再吃一塊巧克力的渴望或煎熬。
125
And this is a very important and subtle feature of the dopamine system that's not often discussed.
這是多巴胺系統中一個非常重要且微妙的特性，卻很少被討論。
126
People always talk about just as pleasure.
人們總把它僅僅當作一種樂趣來談論。
127
You love social media, so it gives you dopamine.
你熱愛社交媒體，所以它會讓你分泌多巴胺。
128
And so you engage in that.
於是你就參與其中了。
129
You like chocolate, it releases dopamine.
你喜歡巧克力，它會釋放多巴胺。
130
So you do that.
那你就這麼做吧。
131
But for every bit of dopamine that's released, there's another circuit in the brain that creates, you can think of it as kind of like a downward deflection in pleasure.
但每當大腦釋放一點多巴胺時，腦中的另一條神經迴路就會產生一種可以理解為愉悅感下降的反應。
132
So you engage in something you really want and there's an increase in pleasure.
當你投入到自己真正渴望的事情中時，愉悅感就會提升。
133
and then there's a without you doing anything there's a mirror image of
然後，什麼都不用做，就會出現一個映象的
134
that which is a downward deflection in pleasure which we're calling pain
我們稱之為痛苦的，正是愉悅感的向下偏移。
135
so for every bit of pleasure there is a mirror image experience of pain
所以每一份快樂，都有一個與之對應的映象般的痛苦體驗。
136
and they overlap in time very closely so it's sometimes hard to sense this
而且它們在時間上重疊得非常緊密，所以有時很難察覺到這一點。
137
but try it the next time you eat something really delicious you'll take a bite it tastes delicious
下次你吃到特別好吃的東西時不妨試試，咬一口，味道真的很棒。
138
and part of the experience is to want more of that thing this is true for any pleasureful experience.
而這種體驗的一部分就是你會想要獲得更多的這種感受，任何能帶來愉悅的體驗都是如此。
139
Now, the diabolical part about dopamine is that
現在，多巴胺最棘手的地方在於
140
because it didn't evolve in order to get you to indulge in more and more and more of something, what happens is that
因為它進化的目的並不是讓你無節制地沉溺於某樣東西，實際情況是
141
initially you experience an increase in pleasure
最初你會感受到愉悅感的提升。
142
and you also experience this increase in pain shortly after
而且你也會在不久後感受到這種疼痛加劇的情況。
143
or woven in with the pleasure that makes you want more of that thing.
或者與那種讓你渴望得到更多的愉悅感交織在一起。
144
But with each subsequent time that you encounter that thing, the experience of dopamine release and pleasure is diminished a little bit.
但之後每一次你再接觸那件事物時，多巴胺釋放帶來的愉悅感都會略微減弱。
145
And the diabolical thing is that the pain response is increased a little bit.
更糟糕的是，疼痛反應還會有所增強。
146
And this is best observed in the context of drug seeking behavior.
這一點在覓藥行為的相關情境中體現得最為明顯。
147
The first time someone decides to take cocaine or amphetamine, they will experience a huge dopamine release and they will feel likely very good.
第一次有人決定使用可卡因或安非他命時，他們會經歷大量多巴胺的釋放，可能會感到非常愉悅。
148
However, the next time they take it, it won't feel quite as good.
然而，下一次他們再服用時，效果就不會那麼好了。
149
And it won't feel even as good the third time or the next time.
到了第三次或是之後再做，感覺甚至會更差。
150
But the amount of pain, the amount of craving that they experience for the drug will increase over time.
但他們所感受到的痛苦程度以及對藥物的渴求感會隨著時間推移而加劇。
151
So much of our pursuit of pleasure is simply to reduce the pain of craving.
我們對快樂的諸多追求，本質上只是為了減輕渴望帶來的痛苦。
152
So the next time you experience something you really like, I don't want to take you out of that experience, but it's really important that you notice this, that if there's something you really enjoy,
所以下次當你體驗到自己真正喜歡的事物時，我並不是想打斷你的沉浸，但有一點非常重要，你要注意到，如果你正享受著某件事，
153
Part of that enjoyment is about the anticipation and wanting of more of that thing.
這種愉悅感的一部分，來自於對那件事物的期待，以及想要獲得更多的渴望。
154
And that's the pain system in action.
這就是疼痛系統發揮作用的過程。
155
And so we can distinguish between dopamine, which is really about pleasure,
因此我們可以對多巴胺加以區分，它實際上與愉悅感相關，
156
and dopamine, which is really about motivation to pursue more in order to relieve or exclude future pain.
還有多巴胺，它的作用主要是激發人們追求更多的動力，從而緩解或避免未來的痛苦。
157
Let me repeat that.
我再重複一遍。
158
Dopamine isn't as much about pleasure as much as it is about motivation
多巴胺與其說和愉悅感相關，不如說和動力更相關。
159
and desire to pursue more in order to reduce the amount of pain.
並且渴望追求更多，以減輕痛苦的程度。
160
And we are now talking about pain as a psychological pain and a craving.
我們現在討論的痛苦，既是心理上的痛苦，也是一種渴求。
161
Although people that miss a lover very badly or
儘管那些極度思念愛人的人或是
162
that really crave a food very badly or
那些對某種食物有著強烈渴望的人，或者
163
that are addicted to a drug and can't access it will experience that as a physical craving and a mental craving.
那些對某種藥物成癮卻無法獲得該藥物的人，會同時感受到生理上的渴求與心理上的渴求。
164
The body and brain are linked in this way.
身體與大腦正是以這樣的方式聯絡在一起的。
165
It's almost they'll describe it as painful.
他們幾乎都會說那很痛苦。
166
They yearn for it.
他們對此心嚮往之。
167
And I think the word yearning is one that's very valuable in this context
我認為“嚮往”這個詞在這種語境下非常有價值。
168
because yearning seems to include a whole body experience more than just wanting, which could just be up in the mind.
因為思念似乎包含了一種全身心的體驗，而不僅僅是可能只存在於腦海中的渴望。
169
So your desire for something is proportional to how pleasureful it is to indulge in that thing,
所以你對某件事物的渴望程度，與沉浸於該事物所能帶來的愉悅程度成正比。
170
but also how much pain you experience when you don't have it.
也會讓你明白，當你失去它時會承受多大的痛苦。
171
And you can now start to let your
現在你可以開始讓自己
172
mind wander into all sorts of examples of addictions or things that you happen to like.
思緒會飄到各種各樣成癮行為的例子上，或是你恰好喜歡的事物上。
173
I'll use the example that I sometimes use on here, which is my love of croissants.
我會用我有時在這裡舉的那個例子，就是我對可頌麵包的喜愛。
174
The taste of that croissant makes me want to eat more croissants.
那個可頌的味道讓我還想再吃幾個。
175
Now, eventually blood sugar goes up, satiety is reached, et cetera.
最終，血糖會升高，人會產生飽腹感，等等。
176
What happens then?
接下來會發生什麼？
177
What is satisfaction and satiety about?
飽腹感與滿足感到底是什麼？
178
Well, that's a separate neuromodulator.
那是另一種神經調節劑。
179
That's about the neuromodulator serotonin.
這是關於神經調節劑血清素的。
180
It's about oxytocin.
這與催產素有關。
181
It's about a hormone system that involves something called prolactin.
這是一個涉及催乳素的激素系統。
182
So we're going to talk about all of those in the book, The Molecule of More, wonderful book.
所以我們接下來要討論的內容都收錄在《多巴胺分子》這本書裡，這是一本非常棒的書。
183
those were described as the here and now molecules, the ones that allow you to experience your sensations
這些被稱為“當下分子”，它們能讓你感知到自身的各種感覺。
184
and pleasure in the present and for which the brain stops projecting into the future.
享受當下的愉悅，大腦也不再對未來進行種種設想。
185
So now let's talk about craving and these so-called here
現在我們來談談渴望以及這裡提到的這些所謂的情況。
186
and now molecules and how those engage in a kind of push-pull balance
現在我們來談談分子，以及它們如何形成一種推拉平衡的狀態。
187
that will allow you to not just feel more motivated, but also to enjoy the things in life that you are pursuing to a much greater degree.
這不僅能讓你更有動力，還能讓你在更大程度上享受自己所追求的生活事物。
188
We have neurons in an area of our brain called the RAPHE, R-A-P-H-E.
我們大腦中一個名為中縫核（RAPHE，R-A-P-H-E）的區域存在神經元。
189
The RAPHE releases serotonin at different places in the brain.
中縫核會在大腦的不同部位釋放血清素。
190
Serotonin is the molecule of bliss and contentment for what you already have.
血清素是一種能讓人對已擁有的事物感到幸福與滿足的分子。
191
I've talked before about exteroception.
我之前講過外部感受覺。
192
Exteroception is a focus on the outside world, everything beyond the confines of your skin.
外感受關注的是外部世界，即你皮膚邊界之外的一切事物。
193
I've also talked about interoception, a focus on things that are happening internally within the confines of your skin.
我還談到過內感受，也就是關注你身體內部正在發生的各種感受。
194
dopamine and serotonin can be thought of as related to exteroception dopamine makes us focused on things outside us
多巴胺和血清素可以被認為與外感受有關聯，多巴胺能讓我們將注意力集中在自身之外的事物上。
195
that are beyond what we call our personal space where we actually have to move
這些都超出了我們所說的個人空間範圍，在這種情況下我們確實需要移動身體。
196
and take action in order to achieve things
並採取行動以實現目標
197
and serotonin in general has to do with the things
而血清素通常與這些事情有關。
198
that are in our immediate here and now hence the description of these as the here and now molecules.
這些分子存在於我們當下的直接時空之中，因此被稱為當下分子。
199
So it's interesting to point out that the body
因此，值得注意的是，人體
200
and the brain can direct its attention towards things outside us or inside us or split our attention between those.
大腦可以將注意力導向我們自身之外的事物、我們內部的感受，或是在這兩者之間分配注意力。
201
Just understand that dopamine biases us toward thinking about what we don't have.
要知道，多巴胺會讓我們更傾向於去想自己沒有的東西。
202
Whereas serotonin and some of the related molecules like the endocannabinoids, if you picked up on the word cannabinoid,
而血清素以及一些相關分子，比如內源性大麻素——如果你注意到了大麻素這個詞的話，
203
yes, it's like cannabis because cannabis attaches to endocannabinoid receptors
沒錯，它和大麻的作用原理相似，因為大麻會與內源性大麻素受體結合。
204
and the endocannabinoids are receptors and chemicals that the cannabinoids that you naturally make that are involved in things like forgetting,
內源性大麻素是人體自身產生的一類受體和化學物質，它們參與包括遺忘在內的多種生理過程。
205
but you make these molecules that bind to these receptors
但你合成了這些能與受體結合的分子
206
that make you feel kind of blissed out and content in the present.
讓你在當下感到一種心滿意足、無比愜意的狀態。
207
So you've got these two systems.
所以你有這兩個系統。
208
They're kind of like a push pull.
它們有點像一種推拉關係。
209
And if you were to say, do the, you know, in the book, wherever you go, there you are.
要是你這麼說的話，就像書裡寫的那樣：無論你走到哪裡，你都在那裡。
210
John Kabat-Zinn talks about this meditation practice that's different than most meditation practices where you eat one almond
約翰·卡巴特-津恩談到了一種與大多數冥想方式不同的冥想練習，方法是吃一顆杏仁。
211
and you focus all of your attention on the almond, the taste of the almond, the texture of the almond.
你把所有注意力都集中在這顆杏仁上，感受它的味道，體會它的口感。
212
That's really a mindfulness practice that's geared towards trying to take a behavior, which is normally about pursuit.
這實際上是一種正念練習，旨在調整一種通常帶有追逐性質的行為模式。
213
Normally feeding is we're going, we engage in feeding because of dopamine.
通常情況下，我們會進行進食行為，而驅動我們進食的是多巴胺。
214
We pursue more of a food because of that pleasure pain relationship I talked about before.
我們之所以會對某種食物產生更強烈的渴望，正是因為我之前提到的那種快樂與痛苦的關聯機制。
215
The focus on the one almond
聚焦於那一顆杏仁
216
or becoming very present in any behavior
或者在任何行為中都變得高度專注投入
217
that normally would be a kind of extra receptive pursuit behavior and bring it into the here and now,
這通常會是一種額外的接納性追求行為，並將其帶入當下。
218
that's a mental trick or a mental task
那是一種心理技巧或者說是一項心理任務。
219
that the mindfulness community has really embraced in order to try and create increased pleasure for what you already have.
正念社群真正廣泛接納的理念，旨在為你已擁有的事物創造更多愉悅感。
220
It's really trying to accomplish a shift from dopamine being released to serotonin and the cannabinoid system being involved in that behavior.
它實際上是在試圖實現一種轉變，讓該行為所觸發的神經反應從釋放多巴胺，轉向啟用血清素和大麻素系統。
221
Dopamine has the quality of making people kind of rabidly in pursuit of things.
多巴胺的特性是會讓人瘋狂地追求某些事物。
222
Drugs like marijuana, the opioids,
大麻、阿片類藥物等毒品，
223
anything that really hits the serotonin system hard tend to make people rather lethargic and content to stay exactly where they are.
任何能強烈作用於血清素系統的物質，往往都會讓人變得十分慵懶，安於現狀。
224
They don't want to pursue much at all.
他們根本就不想去追求什麼。
225
So you've got these molecules like dopamine that make you focused on the things you want and the things you crave.
所以，人體內有多巴胺這類分子，它們會讓你把注意力集中在自己想要和渴望的事物上。
226
And then you've got the molecules that make you content with what you have.
然後還有一些分子，能讓你對自己擁有的東西感到滿足。
227
So the most important thing, perhaps in creating a healthy emotional landscape is to have a balance between these two neuromodulator systems.
因此，或許在構建健康的情緒狀態時，最重要的一點就是在這兩種神經調節系統之間保持平衡。
228
So at about this point in the podcast, I'm guessing that some of you are thinking, okay, great, I want more dopamine.
聽到這裡，我猜你們當中有些人會想，行啊，挺好，我想要更多多巴胺。
229
I want to be more motivated.
我想變得更有動力。
230
I don't want to procrastinate as much.
我不想再這麼拖延下去了。
231
And I want to be able to experience life.
而且我希望能夠去體驗生活。
232
I want these here and now molecules to be released as well.
我希望這些“此時此地”分子也能被釋放出來。
233
Well, there is a way to do that, but you have to understand the source of procrastination is not one thing.
嗯，確實有辦法做到這一點，但你得明白，拖延的根源並非單一因素。
234
There are basically two kinds of procrastinators, or so says the research.
研究表明，拖延者基本上可以分為兩類。
235
The first kind are people that actually really enjoy the stress of the impending deadline.
第一種人是那些真正享受截止日期臨近帶來的壓力的人。
236
It's the only way they can get into action.
這是他們能夠採取行動的唯一途徑。
237
There are other procrastinators for which they simply are not releasing enough dopamine.
還有另一類拖延者，他們的問題僅僅在於多巴胺分泌不足。
238
For those people, there are a variety of things that can increase dopamine.
對這些人來說，有很多方法可以提升多巴胺水平。
239
I do suggest you talk to a psychiatrist or doctor.
我確實建議你去諮詢一下精神科醫生或普通醫生。
240
I've talked about macunipurines, which is 99.9% L-DOPA, the precursor to dopamine.
我之前提到過貓豆提取物，它含有99.9%的左旋多巴，而左旋多巴是多巴胺的前體物質。
241
There are antidepressants like Welbutrin, Bupirone is the other name for it, which increase dopamine and epinephrine.
242
However, if you think back to our earlier discussion about dopamine, dopamine, if it's very high,
243
creates a sense of pleasure and the desire for more.
244
So you can also become a person for which enough is never enough.
245
The only thing that dopamine really wants is more of the thing that releases dopamine.
246
And so one of the things that you can do in order to generally just be a happier person, especially if you're a person in pursuit of long-term goals of any kind,
247
is the longer that you can extend that positive phase of the dopamine release,
248
and the more that you can blunt the pain response to that, the better.
249
And you can actually do this cognitively.
250
I used to joke with my lab that when we'd publish a paper, I would get really excited, but I wouldn't allow myself to get too excited.
251
What I wanted to do instead, and what I've still tried to do is try
252
and extend the arc of that positive experience as long as I possibly can, simply by thinking back like, oh, that was really cool.
253
I really enjoyed doing that work.
254
I really enjoyed the discovery.
255
I really enjoyed doing that with the people that I was working with at the time.
256
What a pleasure that was.
257
So you can extend pleasure without having to engage in the behavior over and over.
258
That's extending the arc of that dopamine release.
259
As well, it offsets some of the pain of not having that experience occur over and over and over again.
260
Now for the high performers out there, you're probably familiar with this.
261
Many people who have a big achievement, their first thoughts are, well, now what, what am I going to do next?
262
How am I ever going to exceed that?
263
And indeed many people who are very high on this kind of dopamine sensation and novelty seeking scale are prone to addiction.
264
They're prone to the rabid pursuit of external goals of exteroception to the neglect of these internal mechanisms
265
that allow them to feel calm and happy.
266
So for people that are very driven, very motivated, adopting a practice of being able to engage in the here and now,
267
the sort of almond type practices we talked about earlier of
268
learning how to achieve a really good night's sleep on a regular basis through tools
269
and mechanisms I talked about in previous podcasts gives us sort of balance to the pleasure seeking
270
and offsetting of pain and the pleasure in the here and now.
271
So pleasure is really two things.
272
It's a joy in pursuit, but it's also the joy in what you have.
273
The cool thing is you can actually regulate this whole system in a way
274
that will steer you or lean you towards more positive anticipation of things in life and less disappointment.
275
It's simply a matter of adjusting what we call the dopamine schedule.
276
In order to understand how to control the dopamine system, how to leverage it for a better life.
277
You need to understand the results of a very important experiment.
278
This experiment was able to separate pleasure from motivation.
279
It's a very simple, but like many simple experiments, a very elegant experiment.
280
What they did, and this has now been done in animals and in humans, they offered rats food.
281
It was a food that they particularly liked.
282
And the animals would lever press for a pellet of food, kind of classic experiment.
283
They'd eat the food.
284
And they presumably liked the food because they were motivated to press the lever and eat it.
285
Great.
286
They took other rats.
287
They eliminated the dopamine neurons.
288
You can do this by injection of a neurotoxin that destroys these neurons.
289
So they actually had no dopamine in their brain.
290
They have no ability to release dopamine.
291
and they gave them a lever, the rats would sit there and they'd hit the lever and they'd eat the food.
292
They're still enjoyed the food.
293
So you say, well, okay, so dopamine isn't involved in motivation.
294
It isn't involved in pleasure.
295
No, it absolutely is.
296
They could still enjoy the food, but if they moved the rat, literally one body length away from the lever,
297
what they found was the animals that had dopamine would move over to the lever, press it and eat.
298
And the ones, the rats that did not have dopamine, available to them, wouldn't even move one body length,
299
one rat length to the lever in order to press it and get the food.
300
Dopamine therefore is not about the ability to experience pleasure.
301
It is about motivation for pleasure.
302
And so many of you are probably thinking, wow, I'm not a very motivated person.
303
Like you talked about the one kind of procrastination earlier.
304
What about when I just feel kind of meh about life?
305
Now, for some of you, there may be a real clinical depression and you should talk to a professional.
306
There are very good prescription drugs that can really help people.
307
There's also great non-drug treatments of psychotherapy and other treatments
308
that are being developed in addition to psychotherapy and the various kinds of psychoanalysis, et cetera, that one can use.
309
I think the data really point to the fact that a combination of pharmacology and talk therapies are generally best.
310
And there are a huge range of these things.
311
I know many of you are in these professions.
312
We're not going to talk about that right now.
313
There is a compound that's kind of interesting in the supplement space that isn't micunipurine's L-DOPA.
314
It's not L-tyrosine that isn't promoting massive releases of dopamine or even dopamine alone,
315
but a combination of dopamine and serotonin.
316
And it's an intriguing molecule.
317
It's sold over the counter.
318
Again, you have to check with your healthcare provider before you would take anything or remove anything.
319
That's very important.
320
but it's phenyl ethylamine or PEA.
321
PEA or beta phenyl ethylamine releases dopamine at low levels, but also serotonin at low levels.
322
So it's kind of a cocktail of the motivation molecules as well as the quote unquote here and now molecules.
323
And people's response to this varies widely, but many people report feeling heightened sense of mental acuity, well-being, et cetera.
324
It is a bit of a stimulant like anything that triggers activation, the dopamine and norepinephrine pathway, but it is an interesting supplement.
325
So now let's talk about what is a dopamine schedule
326
and how you can leverage this in order to have heightened levels of motivation
327
but not get so much dopamine that you're experiencing a crash afterwards
328
and also so that you can experience heightened pleasure from the various pursuits
329
that you are engaged in in life
330
and here's the key principle dopamine is very subjective meaning you
331
can either allow yourself to experience the pleasure of reaching a milestone of achieving or some craving or not.
332
It's actually pretty powerful what one can do with the subjective system.
333
In fact, I'm going to describe you an experiment
334
that highlights just how powerful the subjective readout or the subjective interpretation of a given experience really can be, even at the level of pharmacology.
335
And the title of the experiment is Expectation for Stimulant Type Modifies Caffeine's Effects on mood and cognition.
336
This was done in college students.
337
It's a fascinating study.
338
What they did is they gave college students either placebo, essentially nothing, or 200 milligrams of caffeine.
339
200 milligrams of caffeine is about what's in a typical coffee, like a medium coffee that you would buy, a drip coffee.
340
So they took 65 undergraduate students in college.
341
They randomized them to either placebo or caffeine.
342
and they told them that they were either getting caffeine or Adderall.
343
Now, Adderall cognitively carries a very different expectation.
344
College students know Adderall to be a much stronger stimulant than caffeine.
345
They know it to create a sort of high.
346
This is the way the students described it.
347
And they thought that it would increase their level of focus and their ability to perform work.
348
So what's really interesting is there was definitely an effect of placebo versus caffeine.
349
That's not surprising, however, right?
350
You take a placebo, you may or may not feel more alert, but you take 200 milligrams of caffeine, very likely you're going to feel very alert.
351
But there was also an effect of whether or not the students thought they were getting caffeine or Adderall.
352
The subjects receiving caffeine reported feeling more stimulated, anxious, and motivated than the subjects that received the placebo.
353
Okay.
354
But the ones that expected Adderall reported stronger amphetamine effects.
355
They performed better on a working memory test And in general, they had all the increased cognitive effects that would have been seen with Adderall,
356
but they were only ingesting caffeine.
357
So it led to heightened performance simply because the students thought they were getting Adderall.
358
And I think this is very important because I think that it points to the fact that the top down,
359
the kind of higher level cognitive processes are impacting even the most basic fundamental aspects of say dopamine release
360
or adrenaline release or epinephrine release in ways that can positively impact performance.
361
In this case, it was a positive improvement in working memory and focus.
362
So today we've talked a lot about the dopamine system and those kinds of schedules that will allow craving or addiction.
363
But what's the schedule of dopamine that's going to allow you to maximize on your pursuit of pleasure
364
and your elimination of pain.
365
And we get the answer to that from our good friend gambling.
366
The reason gambling works, the reason why people will throw their lives away, the reason why people go back again and again
367
and again to places like Las Vegas and Atlantic City is because of the hope and anticipation.
368
Those are cities and places built on dopamine.
369
They are leveraging your dopamine system.
370
And as a friend of mine, who's a certified addiction treatment specialist,
371
tells me that gambling addiction is a particularly sinister because the next time really could be the thing that changes everything.
372
Unlike other addictions, the next time really could change everything.
373
And that's embedded in the mind of the gambling addict.
374
And rarely does it work out in favor of the wellbeing of the gambling addict and their family.
375
However, the intermittent reinforcement schedule was discovered long ago by scientific researchers.
376
So this is the slot machine that every once in a while gives you a win to keep you playing.
377
This is the probability of winning on the craps table or the roulette table or at blackjack, just often enough that you're willing to buy tickets, head out there, play again,
378
go downstairs again from your room, even though you swore you were done for the night.
379
Intermittent reinforcement is the most powerful form of dopamine reward schedule to keep you doing something.
380
So we can export that.
381
We can use it for good.
382
If there's something that you're pursuing in life, whether or not it's an academic goal or a financial goal or relationship goal, one of the things that you can do to ensure
383
that you will remain on the path to
384
that goal for a very long time and that you will continue to exceed your previous performance
385
as well as continue to enjoy the dopamine release that occurs when you hit the milestones that you want to achieve
386
is to occasionally remove rewards subjectively.
387
Let's say you set out a goal of making, I'm gonna make this quantitative with respect to finances because it just is an easy description, but this could also be in sport, this could be in school, this could be in music,
388
could be in anything, creative endeavors.
389
But let's say you set out a certain financial goal, or let's say you wanna get a certain number of followers on whatever social media platform.
390
As you reach each one of those goals, you should know now that the amount of dopamine is not going to peak, it's actually gonna diminish and make you crave more.
391
The key to avoiding that crash, but to still keep it in healthy levels that will allow you to continue your pursuit
392
is as you are staircasing toward your goal, you actually want to blunt the reward response for some of those intermediate goals.
393
Now, I'm not telling you shouldn't celebrate your wins, but I'm telling you not to celebrate all of them.
394
Or as a good friend of mine who recently, fortunately for him, had a great financial success, he asked me and somebody else,
395
a good friend of mine who's very tuned in to dopamine reward schedules understands how they work at a really deep level.
396
And he said, I don't know what to do next.
397
And we said, oh, well, that's simple.
398
You should just give most of it away.
399
And this wasn't a ploy to receive any of the money ourselves.
400
This was really about reducing the impact of that reward.
401
Now, hopefully giving him money away, if you already have enough of it would be something that was rewarding in and of itself.
402
But if you're a student who's pursuing goals in university, or you're an athlete who's pursuing goals, it actually makes sense from a rational perspective,
403
once you understand these mechanisms, to hit a new high point of performance, or to get that A plus,
404
or for you, if it's an A minus, et cetera, and to tell yourself, okay, that was good, but to actually actively blunt the reward,
405
to not go and celebrate too intensely.
406
because in doing that, you keep your dopamine system in check
407
and you ensure that you're going to stay on the path of continued pursuit, not just for that thing, but for all things.
408
Big increases in dopamine lead to big crashes in dopamine and big increases in dopamine up the ante.
409
So you can lift the, what Las Vegas and Atlantic City and other gambling mechanisms and places have known for a long time.
410
They lifted it from the scientists.
411
You can now take it back and you can start to leverage that.
412
And you just make it intermittent.
413
You reward yourself not on a predictable schedule.
414
So not every other time or every third time or every 10th time, but sometimes it's three in a row, then not at all for 10 days.
415
So reward is important.
416
Self-reward is critically important, but make sure that you're not doing it on such a predictable schedule
417
that you burn out these dopamine circuits or that you undercut your own ability to strive and achieve.
418
Hopefully you now know far more about the dopamine system, reward, and motivation than you did at the beginning of this podcast.
419
Hopefully you also understand the other side of dopamine and reward, which is pain and the balance of this pleasure pain system,
420
as well as the molecules that we call, or that were described in the Molecule of More book, I should say, as the here and now molecules,
421
things like serotonin and the endocannabinoids.
422
Finally, I want to thank you for your time and attention today.
423
I hope you learned a lot
424
and that you learned a lot of possible tools
425
that you could incorporate into your life as it relates to motivation and emotions.
426
Thank you for your interest in science.
同頻道
C11,316
Why Reading (Books) Makes Us Better at Speaking
Daily ConversationUniversity StudentsWorking Adults
C157
Why Women Over 30 Should Consider Freezing Their Eggs
University StudentsWorking Adults
C13
Your Memories & Emotions Impact Immune Status
Daily ConversationUniversity StudentsWorking Adults
B2Dr. Arthur Brooks: The 3 Macronutrients of True Happiness
Business EnglishUniversity StudentsWorking Adults
C14
How Foods & Nutrients Control Our Moods | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C12
Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C13
The Science & Treatment of Obsessive Compulsive Disorder (OCD) | Huberman Lab Essentials
Daily ConversationUniversity StudentsWorking Adults
C129
The Cure for Addiction
Daily ConversationUniversity StudentsWorking Adults
C14
Essentials: Neuralink & Technologies to Enhance Human Brains | Dr. Matt MacDougall
Daily ConversationUniversity StudentsWorking Adults
C134
Welcome to the Huberman Lab Podcast
Daily ConversationUniversity StudentsWorking Adults
C117
You Can Learn New Habits Very Fast: Brain Circuits Rewire Faster With Urgency
Business EnglishUniversity StudentsWorking Adults
C13
Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum
Daily ConversationUniversity StudentsWorking Adults
B21
Tools for Managing Stress & Anxiety | Huberman Lab Essentials
Daily ConversationWorking Adults
C11
Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair
Business EnglishUniversity StudentsWorking Adults
C12
Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C12
The Science of Making & Breaking Habits | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C18
Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials
Daily ConversationWorking Adults
C121
Tools to Improve Your Focus & Concentration | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C14
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
Business EnglishUniversity StudentsWorking Adults
C120
Tools to Set Your Cortisol Rhythm
Business EnglishUniversity StudentsWorking Adults
FOR YOU
推薦影片
C14
365 句
Controlling Your Dopamine for Motivation, Focus & Satisfaction | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
B1645
18 句
Discipline Beats Motivation
American AccentDaily ConversationUniversity StudentsWorking Adults
C14
222 句
Rewire Your Brain for Success | Best Motivational Speech | Andrew Huberman
Business EnglishUniversity StudentsWorking Adults
C111
118 句
WHY NOTHING FEELS INTERESTING ANYMORE (and how to fix it with neuroscience)
Business EnglishUniversity StudentsWorking Adults
C111
103 句
NEUROSCIENTIST - You Will NEVER Lose Motivation AGAIN!
Business EnglishUniversity StudentsWorking Adults
C13
514 句
Dopamine Detox and Addiction with Dr. Anna Lembke | The Neuroscience of Addiction
Business EnglishUniversity StudentsWorking Adults
C15
230 句
How to Rewire Your Brain to Enjoy Discipline (Dopamine Detox Explained)
Business EnglishUniversity StudentsWorking Adults
C14
116 句
The Speech Everyone Needs to Hear - Best Motivational Speech | Andrew Huberman
Business EnglishUniversity StudentsWorking Adults
![Harvard Professor reveals the Science of Happiness in 15 minutes | Arthur Brooks [ARC 2025]](https://img.youtube.com/vi/w8a0T5XLrXc/mqdefault.jpg)
C12
258 句
Harvard Professor reveals the Science of Happiness in 15 minutes | Arthur Brooks [ARC 2025]
Business EnglishUniversity StudentsWorking Adults
C17
248 句
The Optimal Morning Routine - Andrew Huberman
Business EnglishUniversity StudentsWorking Adults
C169
14 句
Huberman Lab Podcast #1: Multi Tasking and Attention
Business EnglishUniversity StudentsWorking Adults
本課的詞彙與口語要點
這段影片共有 426 個句子、5989 個單詞可供跟讀。 講話部分時長為 34:03。 說話人語速自然，每分鐘約 176 個詞，接近日常對話。 82% 的單詞屬於英語最常用的 3,000 詞，其餘的詞建議在練習前先學一下。
影片中的重點詞彙
影片中 15 個不太常見的單詞，附發音和釋義：
- motivation /ˈmoʊ.tə.veɪ.ʃən/ (名詞) — 動機 /動機, 推動力 /推動力. Willingness of action especially in behavior.
- reward /ɹɪˈwɔɹd/ (名詞) — 報酬 /報酬, 獎勵 /獎勵. Something of value given in return for an act.
- molecule /ˈmɑ.lɪ.kjul/ (名詞) — 分子. The smallest particle of a specific element or compound that retains the chemical properties of that element or compound; two or more atoms held together by…
- craving /ˈkɹeɪ.vɪŋ/ (名詞) — 渴望, 癖好. A strong desire; yearning.
- pursue /pɚˈsu/ (動詞) — 追求. To follow urgently, originally with intent to capture or harm; to chase.
- pursuit /pɝˈsut/ (名詞) — 追求. The act of pursuing.
- cocaine /koʊˈkeɪn/ (名詞) — 可卡因, 古柯鹼 /古柯鹼. An addictive drug derived from coca (Erythroxylum) or prepared synthetically, used sometimes medicinally as a local anesthetic and, often illegally, as a…
- addict /ˈæd.ɪkt/ (名詞) — 上癮的人 /上癮的人. A person who is addicted, especially to a harmful drug.
- caffeine /ˈkæfiːn/ (名詞) — 咖啡因, 咖啡鹼 /咖啡鹼. An alkaloid, C₈H₁₀N₄O₂, found naturally in tea and coffee plants, which acts as a mild stimulant on the central nervous system.
- motivate /ˈmoʊ.tɪ.veɪt/ (動詞) — 激發. To provide someone with an incentive to do something; to encourage; to actuate.
- experiment /ɪkˈspɛɹ.ə.mənt/ (名詞) — 實驗 /實驗. A test under controlled conditions made to either demonstrate a known truth, examine the validity of a hypothesis, or determine the efficacy or likelihood of…
- addiction /əˈdɪkˌʃən/ (名詞) — 成癮 /成癮. A state that is characterized by compulsive drug use or compulsive engagement in rewarding behavior, despite negative consequences.
- lever /ˈliː.və/ (名詞) — 槓桿 /槓桿. A rigid piece which is capable of turning about one point, or axis (fulcrum), and in which are two or more other points where forces are applied; — used for…
- gambling /ˈɡæm.bl̩.ɪŋ/ (名詞) — 賭博 /賭博. An activity characterized by a balance between winning and losing that is governed by skill and/or chance, usually with money wagered on the outcome.
- almond /ˈɑ(l).mənd/ (名詞) — 杏仁, 扁桃. The seed within the drupe of a small deciduous tree in family Rosaceae, Prunus amygdalus, considered a culinary nut.
影片中出現的短語動詞
- do in (動詞) — 幹掉 /幹掉, 弄死. To kill or end; to defeat.
- go up (動詞) — 上昇 /上升, 上去. To move upwards.
- look forward to (動詞) — 期待, 嚮往. To anticipate, expect, or wait for, especially with a feeling of approval or pleasure; to be excited or eager to.
- point out (動詞) — 指, 指出. To identify among a group of similar subjects, or in a scene where the subject might not be readily seen or noticed, with a gesture of the body.
- set out /ˈsɛt‿aʊt/ (動詞) — 動身 /動身. To explain something, or give exact details, usually in writing.
- done for (形容詞) — 沒救了 /沒救了, 完蛋. Doomed; without hope of recovery.
- fall behind (動詞) — 遲到 /遲到. To be late (for a regular event)
- go back (動詞) — 回去, 返回. To return to a place or state after having been there at a previous time.
需要注意的發音
說話人用了 86 次縮略和弱讀形式，例如 you're, we're, I'm。請按聽到的簡短形式來說。
- “th” 音: pathway /ˈpæθˌweɪ/, athlete /ˈæθ.liːt/
- “sh” 和 “zh” 音: motivation /ˈmoʊ.tə.veɪ.ʃən/, addiction /əˈdɪkˌʃən/, anticipation /ænˌtɪs.əˈpeɪ.ʃən/, delicious /dɪˈlɪ.ʃəs/, emotion /ɪˈməʊ.ʃən/
- 長單詞——注意重音位置: motivation /ˈmoʊ.tə.veɪ.ʃən/, experiment /ɪkˈspɛɹ.ə.mənt/, fundamental /ˌfʌn.dəˈmɛn.təl/, mechanism /ˈmɛk.ə.nɪ.zəm/, anticipation /ænˌtɪs.əˈpeɪ.ʃən/
如何用這段影片練習
- 先完整聽一遍影片，不要開口，記下不認識的單詞。
- 先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
- 錄下自己的聲音並與原聲對比，特別注意 motivation, reward, molecule 這類單詞。
影片中的語法
說話人最常用的結構，並附上影片中的原話：
| 結構 | 影片中的用法 |
|---|---|
| 現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事 | have been · That's actually not been shown · I've talked |
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | was discovered · is released · Being addicted |
| 定語從句 who / which + 從句 — 補充說明人或事物 | motivation, which is · Sex, which is · that which is |
什麼是跟讀法？
跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。