Focus Toolkit: Tools to Improve Your Focus & Concentration | Huberman Lab Podcast #88
发布时间 2022-09-05 12:00:39 来源
好的，这是对 Huberman Lab Podcast 专注力集中力那期节目的中文总结，重点放在讨论的工具和方法上：
**介绍与心理模型:**
Andrew Huberman 强调这期节目侧重于工具，提供了一份提升专注力和集中力的综合指南。他将专注力比作一支箭，提出一个心理模型：肾上腺素代表箭杆，提供警觉性和能量；乙酰胆碱代表箭头，像聚光灯一样引导专注；多巴胺则作为引擎，维持长时间的专注。这三种神经递质必须协同工作。他强调理解工具如何 *调节* (广泛调整) 与 *调控* (特定控制) 专注力至关重要。
**基础工具 (调节器):**
* **睡眠:** 最佳睡眠 (80% 的夜晚达到最佳状态) 至关重要。任何工具都无法克服慢性睡眠不足。“掌控你的睡眠” 和 “完美你的睡眠” 两期节目，以及睡眠工具包 (HubermanLab.com) 值得参考。
* **营养:** 维持稳定的血糖水平至关重要，并非总是禁食，也并非总是饱腹。空腹和饱腹状态都有益处，具体取决于时间、食物类型等。
* **咖啡因:** 一种有用的工具 (100-400mg)，前提是剂量正确。它通过增加多巴胺受体密度/功效，提高清醒度 (腺苷拮抗作用) 并释放肾上腺素发挥作用。应在醒来后 90-120 分钟服用，并在睡前至少 8 小时避免摄入。
**主动参与工具 (调控器):**
* **基于声音的工具:**
* *40 Hz 双耳节拍:* 在专注工作之前或期间使用，以增加多巴胺和乙酰胆碱。推荐 Brainwave 应用程序。
* *白色、粉色、棕色噪音:* 通过放大前额叶皮层活动，改善进入专注状态的过渡。
* **专注力周期:**
* 将脑力工作结构化为 90 分钟的周期，与脑波功能相吻合，有助于防止认知超载。
* 刻意放松：休息十分钟到三十分钟，让大脑和心灵放松和重置，以便之后能够更好地集中注意力。
* **压力和冷暴露:** 刻意的冷暴露 (1-5 分钟不适的冷水浸泡) 显著增加肾上腺素和多巴胺，从而在较长时间内 (30-60 分钟) 增强专注力。
* **冥想:**
* *13 分钟专注冥想:* 每日练习，专注于呼吸和前额后方的一个点，并在思绪游离后重新集中注意力。 改善专注力、情绪、记忆力，并减轻压力。 睡前 4 小时内避免进行。
* **其他:**
* *非睡眠深度休息 (NSDR):* 一种涉及深度放松和恢复的练习，在睡眠不足时特别有用。资源可以在 Virtusan 应用程序、made4 和 YouTube 上找到。
* *催眠:* “Revery” 应用程序提供简短的催眠方案，将专注力与深度放松相结合。
* **视觉类工具：**通过聚焦视觉来提高注意力
* *显性注意力：*视觉系统与认知紧密相关，因此，提高视觉注意力有助于提高和引导认知注意力。
* *隐性注意力：*通过执行这种注意力，旧大陆的灵长类动物能够在不必直接盯着任何事物的情况下评估周围环境。
**基于补充剂的工具:**
* **Omega-3 必需脂肪酸 (EPA):** 每日 1-3 克调节大脑功能，支持情绪和认知表现。
* **一水肌酸:** 每日 5 克，为前额叶皮层网络提供燃料。
* **Alpha GPC:** 工作/锻炼前 300-600mg，以增加乙酰胆碱传递。与大蒜 (600mg) 联合使用，以抵消潜在的 TMAO 增加。
* **L-酪氨酸:** 500mg 与 alpha GPC 和咖啡因联合使用，以增加多巴胺传递。
* **苯乙胺 (PEA):** 可以组合使用 500mg 来增加多巴胺传递。
**药物工具:**
用于治疗 ADHD 的处方药 (Adderall、利他林等) 会增加多巴胺和肾上腺素。它们教会大脑回路如何参与，但存在依赖风险，因此未经适当诊断和处方不建议使用。
**强调行为工具:**
应优先考虑行为工具，其次是营养和补充剂，只有在真正必要时才求助于处方药。特别是行为工具，能够训练大脑回路以实现专注。
**放松/恢复 (Defocusing):** Huberman 强调刻意放松的重要性 (白日梦和避免感官超载)，以增强大脑有效重新集中注意力的能力。
**资源:**
* Momentous Supplements (Livemomentus.com/huberman)。
* Virtusan app.
* Examine.com 用于补充剂信息。
**主要收获:**
通过结合科学支持的工具和方法，可以实现专注力和集中力。优化睡眠、营养，并谨慎利用主动参与、基于声音和视觉的策略。明智地使用补充剂，并优先使用行为工具，以实现长期的神经可塑性和提高专注力。目标不是一直应用所有工具，而是选择最合适的工具，在需要时增强专注力，并学习如何随着时间的推移提高专注力。为了有效恢复，刻意放松是必不可少的，而有效恢复是实现更高专注力的必要条件。
Here's a summary of the Huberman Lab Podcast episode on focus and concentration, focusing on the tools and protocols discussed:
**Introduction and Mental Model:**
Andrew Huberman emphasizes that this episode focuses on tools, providing a comprehensive guide to improve focus and concentration. He introduces a mental model of focus as an arrow, where epinephrine (adrenaline) represents the shaft, providing alertness and energy, acetylcholine represents the arrowhead, directing focus like a spotlight, and dopamine serves as the engine, maintaining focus over time. These three neurochemicals must work together. He stresses the importance of understanding how tools modulate (broadly adjust) versus mediate (specifically control) focus.
**Foundational Tools (Modulators):**
* **Sleep:** Optimal sleep (80% of nights) is paramount. No tool can overcome chronic sleep deprivation. The "Master Your Sleep" and "Perfect Your Sleep" episodes, along with the sleep toolkit (HubermanLab.com), are recommended.
* **Nutrition:** Maintaining stable blood glucose levels is crucial, not always fasting, or always being full. Both fasted and fed states can be beneficial depending on the time of day, type of food, etc..
* **Caffeine:** A useful tool (100-400mg) when properly dosed. It works by increasing dopamine receptor density/efficacy, wakefulness (adenosine antagonism), and epinephrine release. It should be delayed to 90-120 minutes after waking up and avoided at least 8 hours before bedtime.
**Active Engagement Tools (Mediators):**
* **Sound-Based Tools:**
* *40 Hz Binaural Beats:* Use before or during focused work to increase dopamine and acetylcholine. Brainwave app is recommended.
* *White, Pink, Brown Noise:* Improve transition into focused states by amplifying prefrontal cortex activity.
* **All trading Cycles:**
* Structure mental work into 90-minute cycles to coincide with brain wave functions, which help to prevent cognitive overload.
* Deliberate Defocus: Taking a break of ten to thirty minutes allows the brain and mind to relax and reset to be able to concentrate more later.
* **Stress and Cold Exposure:** Deliberate cold exposure (1-5 minutes of uncomfortably cold water immersion) significantly increases epinephrine and dopamine, enhancing focus for an extended period (30-60 minutes).
* **Meditation:**
* *13-Minute Focus Meditation:* Daily practice involving focusing on breath and a point behind the forehead, refocusing after mind drifts. Improves focus, mood, memory, and reduces stress. Avoid within 4 hours of bedtime.
* **Other:**
* *Non-Sleep Deep Rest (NSDR):* A practice involving deep relaxation and restoration, particularly helpful when sleep-deprived. Resources can be found in the Virtusan app, made4, and on YouTube.
* *Hypnosis:* The "Revery" app offers short hypnosis protocols to combine focus with deep relaxation.
* **Visual-Based Tools:** Improve focus by focusing vision
* *Overt Focus:* The visual system is intimately linked to cognition, therefore, improving visual focus helps to improve and direct cognitive focus
* *Covert Focus:* By performing this kind of attention, old world primates are able to evaluate their surroundings without having to directly look at any one thing.
**Supplement-Based Tools:**
* **Omega-3 Essential Fatty Acids (EPA):** 1-3 grams daily modulate brain function, supporting mood and cognitive performance.
* **Creatine Monohydrate:** 5 grams daily to fuel prefrontal cortex networks.
* **Alpha GPC:** 300-600mg before work/workouts to increase acetylcholine transmission. Combine with garlic (600mg) to offset potential TMAO increases.
* **L-Tyrosine:** 500mg with alpha GPC and caffeine to increase dopamine transmission.
* **Phenylethylamine (PEA):** 500mg can be combined to increase dopamine transmission.
**Pharmacological Tools:**
Prescription drugs (Adderall, Ritalin, etc.) for ADHD increase dopamine and epinephrine. They teach brain circuits to engage but come with dependency risks and are not recommended without a proper diagnosis and prescription.
**Emphasis on Behavioral Tools:**
Behavioral tools should be prioritized, followed by nutrition and supplementation, only resorting to prescription drugs if truly necessary. The behavioral tools, especially, train the brain circuits for focus.
**Defocusing:** Huberman stresses the importance of deliberate decompression (periods of daydreaming and avoiding sensory overload) to enhance the brain's ability to refocus effectively.
**Resources:**
* Momentous Supplements (Livemomentus.com/huberman).
* Virtusan app.
* Examine.com for supplement information.
**Key Takeaways:**
Focus and concentration are achievable goals through a combination of science-backed tools and protocols. Optimize sleep, nutrition, and carefully leverage active engagement, sound-based, and visual strategies. Incorporate supplementation judiciously, and prioritize behavioral tools for long-term neuroplasticity and improved focus. The goal is not to apply every tool all the time, but rather to select the most appropriate tools that enhance focus when it is needed and learn how to have greater focus over time. The importance of deliberate defocus is necessary for effective recovery, which is needed to have more focus.
摘要
In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Thesis: https://takethesis.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://www.eightsleep.com/huberman
Virtusan: https://virtusan.com/huberman
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Articles
Acute Stress Improves Concentration Performance: https://bit.ly/3wVuJoh
Human physiological responses to immersion into water of different temperatures: https://bit.ly/3ep6Z5x
Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators: https://bit.ly/3ai0X4D
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Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body: https://amzn.to/3wXsKj8
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Huberman Lab Toolkit for Sleep: https://hubermanlab.com/toolkit-for-sleep
BrainWave (App Store): https://apple.co/3QavGzO
Brain Waves (Google Play): https://bit.ly/3enO8HP
White, Pink vs. Brown Noise: https://youtu.be/aiyh2j-BfkQ
Madefor NSDR: https://youtu.be/pL02HRFk2vo
Reveri: https://www.reveri.com
Anna Park Yerba Mate: https://amzn.to/3wzvfrV
Examine: https://examine.com
Timestamps
00:00:00 Focus Toolkit
00:04:25 Momentous Supplements
00:05:38 Thesis, LMNT, Eight Sleep
00:09:37 The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine
00:15:15 Modulation vs. Mediation, Importance of Sleep
00:18:11 Tool: Binaural Beats to Improve Concentration
00:20:54 Tool: White, Brown & Pink Noise, Transition to Focused State
00:22:55 Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity
00:26:14 Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing
00:31:22 How Many Daily Ultradian Cycles Can One Perform?
00:34:14 AG1 (Athletic Greens)
00:35:35 Virtusan: Mental & Physical Health Journeys
00:36:52 Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis
00:45:52 Tool: Foods to Improve Focus & Regulating Food Volume
00:47:53 Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness
00:52:55 Tool: Stress & Improved Concentration
00:55:46 Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine
01:00:39 Layer Focusing Tools & Design Your Own Protocols
01:01:19 Tool: Short Meditation & Improved Ability to Refocus
01:07:40 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods
01:12:13 Tool: Hypnosis & Focus/Deep Relaxation States
01:16:07 Optimal Time of Day to Use Specific Tools
01:16:46 Tool: Overt Visual Focus & Deliberate Gaze
01:20:42 Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work
01:24:43 Tool: Omega-3 Essential Fatty Acids
01:27:28 Tool: Creatine Monohydrate
01:29:10 Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic
01:33:52 Tool: L-Tyrosine Supplements & Food
01:34:47 Combining & Choosing Focus Tools, Variability
01:36:50 ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage
01:39:19 Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency
01:42:56 Tool: Phenylethylamine & Dopamine
01:44:50 Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine
01:46:46 Behavioral, Nutrition & Supplement Tools for Focus
01:49:12 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter
Disclaimer: https://hubermanlab.com/disclaimer
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
GPT-4正在为你翻译摘要中......
中英文字稿 
Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today we are discussing focus and concentration, and tools for improving your focus and concentration. This is a topic that I've covered previously on the Huberman Lab Podcast, but in different contexts. For instance, we had a very popular episode on ADHD, Attention, Deficit, Hyperactivity Disorder, which of course relates to the topic of focus and how to improve focus. We've also talked a lot about dopamine motivation and drive. In fact, that's the title of your previous also quite popular episode of this podcast. But never before have we had a single episode solely devoted to the tools to improve focus and concentration.
欢迎来到Huberman实验室播客节目，在这里我们讨论科学以及日常生活中基于科学的工具。我是Andrew Huberman，斯坦福大学医学院的神经生物学和眼科教授。今天我们讨论的是专注力和注意力，还有提高它们的方法。这是我在Huberman实验室播客中以前谈过的话题，但是在不同的背景下。例如，我们曾有一期关于多动症（ADHD，注意力缺陷多动障碍）的节目非常受欢迎，这显然与专注力以及如何提高专注力有关。我们还多次讨论过多巴胺、动机和驱动力。事实上，这也是本播客以往一期非常受欢迎的节目的主题。但我们从未有过一期节目专门致力于提供提高专注力和注意力的工具。
The rationale for recording this episode is to provide people one location where they can go and quickly access the specific tools for increasing focus and concentration that are known to be the most powerful tools and the most up-to-date tools. In fact, today's episode is going to include description of several peer-reviewed studies and the tools that emerge from those scientific peer-reviewed studies that point to new and fortunately even brief or protocols that I've described before. So what I'm basically describing here is tools that in a very short amount of time will allow you to significantly increase your focus and concentration abilities.
录制这一集的目的，是为大家提供一个可以快速获取增强专注力和注意力的有效工具的地方。在这集中，我们会介绍一些经过同行评审的研究，以及这些研究中出现的新工具。这些新工具很简便，并且在之前的节目中我也曾提到过。简单来说，我要描述的是一些可以在短时间内显著提升你专注力和注意力的工具。
Those tools will include behavioral tools, nutrition-based tools, supplement-based tools, brain-machine interface-based tools, and for those of you that are working with physician, prescription drug tools. Today's episode ought to benefit anybody, young or old, or anything in between, whether or not you have ADHD or not. Today's episode is going to give you tools that you can apply in your daily life. Most of them are completely zero cost and those tools will allow you to tap into the neurochemistry and the neural circuits within your brain embody that peer-reviewed science has reliably shown can significantly improve your focus and concentration abilities.
这些工具将包括行为工具、营养工具、补剂工具、脑机接口工具，以及针对与医生合作的人提供的处方药工具。今天的内容适合任何人，无论年纪大小或中间阶段，无论是否有注意力缺陷多动症（ADHD）。这一集将为大家提供一些可以在日常生活中应用的工具。大多数工具完全免费，这些工具将帮助你调动大脑中的神经化学物质和神经回路。经过同行评审的科学研究已经可靠地表明，这些方法可以显著提高你的专注能力和注意力。
Just to give you a little teaser of the kinds of tools that I'm going to provide you on today's episode. A previous guest on the Hubertman Lab podcast was Dr. Wendy Suzuki. Dr. Suzuki is a professor of psychology and neuroscience at New York University or NYU as it's commonly referred to. She's also the Dean of Arts and Sciences at NYU. Her laboratory made a very important discovery, which was that a very brief, just 12, actually 13, if you really count the intro, but 13-minute daily meditation performed for a period of about eight weeks. Significantly increased people's focus and concentration abilities. And the great news is you didn't need all eight weeks. It was just that's how long that you ran the study.
为了让你对我将在今天节目中提供的工具有个小小的预览，我想谈谈一个以前做客《Hubertman Lab》播客的嘉宾——温迪·铃木博士。铃木博士是纽约大学（常被简称为NYU）心理学和神经科学的教授，同时也是NYU文理学院的院长。她的研究团队取得了一个非常重要的发现，那就是每天进行一个非常短暂的冥想，仅13分钟（如果算上介绍时间的话）的冥想，坚持约八周时间，就能显著提高人们的注意力和专注能力。好消息是，你不需要整整八周的时间，这只是研究持续的时间长度。
So during today's episode, I will describe that protocol in detail. I'll also provide you an even brief or alternative to that protocol that you can use. If for instance, you find yourself with only three minutes or four minutes or five minutes a day to meditate the great news is there's quality peer reviewed science to support that form of meditation for improving focus and concentration. And that falls under the bin of these zero cost tools that you can really use to tap into the neurochemistry and neural circuits that really allow you to take control of your cognitive abilities and improve them over time.
所以，在今天的节目中，我会详细描述那个协议。我还会给你一个更简短或替代的方案，你可以使用。如果你每天只有三到五分钟的时间来冥想，好消息是，有高质量的同行评审科学研究支持这种形式的冥想可以改善专注力和注意力。这属于那些真正能让你利用神经化学和神经回路的零成本工具，你可以用这些工具来调节和逐步提高自己的认知能力。
I'll also provide you important details about that protocol and other protocols. For instance, contrary to popular belief, it is not. I repeat, it is not a good idea to do a focused based meditation within the four hours before bedtime. Many people, including some of the subjects in that study performed by the Suzuki lab found that when they did a focusing meditation protocol, even if it was very calming, it led to difficulties in falling and staying asleep. So that runs counter to a lot of what we heard about meditation being great for sleep, it turns out meditation might be great for sleep.
我也会为你提供关于那个协议和其他协议的重要细节。例如，与普遍的看法相反，在睡前四小时内进行专注冥想并不是一个好主意。我再重复一遍，这的确不是一个好主意。很多人，包括铃木实验室进行那项研究的一些受试者发现，当他们进行专注冥想时，即使感觉非常平静，入睡和保持睡眠都会遇到困难。所以，这与我们听到的冥想有助于睡眠的观点相矛盾。事实证明，冥想可能确实对睡眠有好处。
It certainly is great for improving focus capacity, but I highly recommend that if you're going to apply a focus meditation tool in order to improve your focus and concentration, then you make sure that that's performed not within four hours prior to bedtime. So that's just a brief example of the sorts of tools and protocols and details about the tools and protocols that I'll provide on today's episode. I should mention that we have provided links in the show note captions so that you can quickly go to the studies that we described as well as some of the behavioral tools and other tools that will cover things like the use of binomial beats supplements, etc.
这确实非常有助于提高注意力，但我强烈建议，如果你打算使用专注冥想来提升注意力和专注力，要确保这一练习不在睡前四小时内进行。这只是我将在今天的节目中分享的各种工具、方法和细节的一个简单例子。我还要提到，我们在节目备注中提供了链接，方便你快速找到我们所描述的研究，以及一些行为工具和其他涉及双音节拍补充剂等内容的工具。
Our goal here again is to provide you the maximum number of tools for focusing concentration that you can pick from and choose from and apply in your life and try and eliminate as much of the legwork required to seek out and apply those tools. I'm pleased to announce that the human lab podcast is now partnered with momentous supplements. We partnered with momentous for several important reasons. First of all, they ship internationally because we know that many of you are located outside of the United States. That's valuable. Second of all, perhaps most important, the quality of their supplements is second to none, both in terms of purity and precision of the amounts of the ingredients.
我们的目标依然是为您提供尽可能多的工具，以帮助您集中注意力，您可以自行选择和应用到生活中，并尽量减少寻找和应用这些工具所需的工作量。我很高兴地宣布，人类实验室播客现在与Momentous补充剂公司达成合作。我们选择与Momentous合作有几个重要原因。首先，他们可以进行国际运输，因为我们知道很多听众不在美国，这非常重要。其次，或许是最重要的，他们的补充剂质量无与伦比，无论是纯度还是成分的精确程度都堪称一流。
Third, we've really emphasized supplements that are single ingredient supplements and that are supplied in dosages that allow you to build a supplementation protocol that's optimized for cost, that's optimized for effectiveness, and that you can add things and remove things from your protocol in a way that's really systematic and scientific. This is really hard to do if you're taking blends of different supplements or if the dosages are such that you can't titrate or that is adjust the dosages of a given supplement. So by using single ingredient supplements, you can really build out the supplement kit that's ideal for you and your specific needs.
第三，我们特别强调使用单一成分的补充剂，并以合适的剂量提供，这样可以让你建立一个优化成本和效果的补充计划，同时还能系统化和科学地调整和增减补充剂。如果你服用的是多种成分混合的补充剂，或者剂量无法进行微调，就很难做到这一点。因此，使用单一成分的补充剂可以让你根据自己的具体需求，打造理想的补充方案。
If you'd like to see the supplements that we partner with momentous on, you can go to livemomentus.com slash huberman. There you'll see those supplements and just keep in mind that we are constantly expanding the library of supplements available through momentous on a regular basis. Again, that's livemomentus.com slash huberman. Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is however part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.
如果你想查看我们与Momentous合作的补充剂，可以访问网站livemomentus.com斜线huberman。在那里，你会看到这些补充剂。请记住，我们会定期扩展Momentous提供的补充剂库。再次提醒，你可以访问livemomentus.com斜线huberman。
在开始之前，我想强调，这个播客与我在斯坦福的教学和研究工作是分开的。然而，它是我想要为大众提供免费科学信息和科学相关工具的努力的一部分。
In keeping with that theme, I'd like to thank the sponsors of today's podcast. Our first sponsor is Thesis. Thesis makes custom neutropics. And to be quite honest, I don't like the word neutropics because the translation of neutropics is smart drugs. And as a neuroscientist, I can tell you there is no neural circuit in the brain for being smart. Rather, there are neural circuits that are responsible for focus, neural circuits for creativity, neural circuits for task switching, and so on and so on. Fortunately, Thesis understands this and has developed custom neutropics that are tailored to your specific goals and your specific needs.
为了契合这个主题，我要感谢今天播客的赞助商。我们今天的第一个赞助商是Thesis。Thesis生产定制的营养补剂。坦率地说，我不太喜欢“营养补剂”这个词，因为这个词翻译过来是“聪明药”。作为一名神经科学家，我可以告诉你，大脑中并不存在“聪明”的神经回路。相反，大脑有负责专注的神经回路，有负责创造力的神经回路，还有负责任务切换的神经回路，等等。幸运的是，Thesis明白这一点，他们开发了针对您具体目标和需求的定制营养补剂。
They use only the highest quality ingredients, things of the sort that we'll talk about in today's podcast, things like alphaGPC, phosphodidal serine, ginkgo balloba, etc. However, I should mention that they are customized to you. So you can go to Thesis, take a brief quiz, and you can get a neutropic starter kit that will allow you to try various neutropics and determine which ones you like and work for you and which ones don't. I've been using Thesis Nutropics customized for me for close to six months now and can confidently say that their neutropics have been a total game changer.
他们只使用最高质量的成分，这些成分我们将在今天的播客中讨论，比如 alphaGPC、磷脂酰丝氨酸、银杏叶等。不过，我要提到的是，这些成分是为你量身定制的。你可以去 Thesis 网站做一个简短的测验，然后获得一个神经提升剂入门套件，这样你可以尝试不同的神经提升剂，找出哪些适合你、哪些不适合。我已经使用为我量身定制的 Thesis 神经提升剂将近六个月了，可以自信地说，它们的神经提升剂彻底改变了游戏规则。
My go-to formula is the clarity formula. I like to use that before cognitive work and I use the energy formula before my workouts. To get your own personalized neutropic starter kit, go online to takethesis.com slash Huberman. Take that three minute quiz and Thesis will send you four different formulas to try in your first month. Again, that's takethesis.com slash Huberman and use the code Huberman.com to get 10% off your first box.
我常用的配方是“清晰配方”，在进行认知工作之前我喜欢使用这个。我在锻炼之前使用“能量配方”。如果你想获得个性化的启智补充剂入门套装，可以访问网站 takethesis.com/Huberman。只需完成三个分钟的测试，Thesis 就会寄给你四种不同的配方，让你在第一个月尝试。再次提醒，访问 takethesis.com/Huberman 并使用优惠码 Huberman 来享受首个套装10%的折扣。
Today's episode is also brought to us by Element. Element is an electrolyte drink that has all the things you need and none of what you don't. That means the electrolytes, salt, magnesium, and potassium are in there, but it does not have sugar. Electrolites are key to cellular function, in particular neuronal or nerve cell function. In fact, for your nerve cells to be able to fire action potentials, those are the electrical signals that allow your brain and body to work and move and think, etc. You need sodium. A lot of people don't realize that.
今天这一集由Element赞助。Element是一款电解质饮料，含有你所需的一切成分，而没有你不需要的成分。这意味着它含有电解质、盐、镁和钾，但不含糖。电解质对细胞功能，尤其是神经元或神经细胞功能，至关重要。实际上，为了让你的神经细胞能够发出动作电位——这些是使你的大脑和身体运作、移动和思考的电信号，你需要钠。很多人并不意识到这一点。
And while of course there are people out there that need to reduce their sodium intake, these would be people with pre hypertension or hypertension. Many people actually don't get enough sodium, especially people that are falling low carbohydrate diets, drinking a lot of caffeine or eating extremely clean. Oftentimes, those people feel better when they increase their sodium intake and their health can actually improve when they increase their sodium intake. Element contains a science back electrolyte ratio of 1 gram of sodium, 200 milligrams of potassium, and 60 milligrams of magnesium.
当然，有些人需要减少钠的摄入，比如那些有高血压或前高血压的人。然而，其实有很多人并没有摄入足够的钠，特别是那些遵循低碳水化合物饮食、喝很多咖啡因饮料或饮食极其干净的人。通常，这些人在增加钠的摄入后会感觉更好，健康状况也可能因此改善。Element 产品中包含了一种科学配比的电解质比例，其中包括1克钠、200毫克钾和60毫克镁。
If you'd like to try Element, you can go to drinkelement.com slash Huberman to claim a free Element Sample Pack with any purchase. And that's drinkelementlmnt.com slash Huberman. Today's episode is also brought to us by 8 Sleep. 8 Sleep makes smart mattress covers with heating, cooling, and sleep tracking capacity. The reality is that sleep is the foundation of mental health, physical health, and performance.
如果你想试试 Element，你可以访问 drinkelement.com 斜杠 Huberman，在购买任何产品时领取一份免费的 Element 样品包。网址是 drinkelementlmnt.com 斜杠 Huberman。今天这一集节目也由 8 Sleep 赞助。8 Sleep 制造的智能床垫保护罩具有加热、冷却和睡眠追踪功能。事实上，睡眠是心理健康、身体健康和表现的基础。
I've talked before in this podcast about the fact that there's a direct relationship between temperature and our ability to fall and stay asleep. In fact, our body temperature needs to drop by about 1 to 3 degrees in order to fall asleep. And then there are further decreases in our body temperature that allow us to get into the deepest stages of sleep and the so-called rapid-eyed movement sleep. All the aspects of sleep that really restore our brain and body. And then waking up actually involves a heating up of core body temperature.
我之前在这个播客中提到过，温度与我们入睡和保持睡眠的能力之间有直接关系。实际上，我们的体温需要降低大约1到3度才能入睡。然后，体温会进一步下降，让我们进入最深的睡眠阶段和所谓的快速眼动睡眠。这些都是能真正恢复我们大脑和身体的睡眠阶段。而醒来时，核心体温实际上会升高。
By sleeping on an 8 sleep mattress cover, you're able to control the temperature of your sleeping environment precisely. I've been sleeping on an 8 sleep mattress cover for many months now, and I can tell you it has completely changed my sleep. I thought I was sleeping pretty well before, and now, frankly, I don't even want to travel because I don't want to be away from my 8 sleep. I can't wait until hotels and Airbnb's include 8 sleep.
通过使用8 sleep床垫套，你可以精确地控制睡眠环境的温度。我已经在8 sleep床垫套上睡了好几个月了，我可以告诉你，它彻底改变了我的睡眠。我以为以前的睡眠状况已经很好了，但是现在，说实话，我甚至不想旅行，因为我不想离开我的8 sleep。我迫不及待地希望酒店和Airbnb也能配备8 sleep。
If you want to try 8 sleep, you can go to 8sleep.com slash Huberman and check out their new pod3 cover to save $250 off as a special Labor Day offer now through September 11th. 8 Sleep currently ships within the USA, Canada, and the United Kingdom. Again, that's 8sleep.com slash Huberman to save $250 off an 8 sleep covered now through September 11th.
如果你想尝试8 Sleep的产品，你可以访问8sleep.com/Huberman，查看他们的新款Pod3保护套，并享受劳动节特别优惠，立减250美元，优惠有效期至9月11日。目前，8 Sleep可配送至美国、加拿大和英国。再次提醒，你可以通过8sleep.com/Huberman享受劳动节特别优惠，购买8 Sleep保护套立减250美元，优惠截止至9月11日。
Okay, let's talk about focus and concentration and how you can improve your focus and concentration using science-based protocols. Now, because today's episode is mainly focused on tools and not so much the underlying mechanisms, I'm mainly going to focus on what to do and when and how to do it. But I just want to take about three minutes and briefly describe a model.
好的，让我们来谈谈专注力和注意力，以及如何利用科学的方法来提高这些能力。今天的节目主要聚焦于工具，而不是背后的机制，因此我主要会讲述应该做什么、何时做以及如何去做。但在此之前，我想用大约三分钟时间简单描述一个模型。
That is a visual image that you can put in your mind that will help you incorporate the tools that I'll provide, and that generally will help you understand at a mechanistic level how focus and concentration work. So what I want you to imagine is an arrow. And an arrow, of course, has an arrow head, and it has the shaft of that arrow.
这是一个可以放在你脑海中的视觉图像，有助于你掌握我将提供的工具，并帮助你从机制层面理解专注和集中注意力是如何运作的。所以我希望你想象一支箭。箭当然有箭头，还有箭身。
And in the context of the neuroscience of focus and concentration, the neurochemical system that really represents the shaft of that arrow, right? The straight line is epinephrine, also called adrenaline. And today I'll refer to adrenaline and epinephrine interchangeably.
在注意力和集中力的神经科学中，实际上代表箭杆的神经化学系统是去甲肾上腺素，也被称为肾上腺素。今天，我会将肾上腺素和去甲肾上腺素交替使用。
Turns out that epinephrine slash adrenaline are released within your brain from a little location, a little cluster of neurons called locustsuruleus, but you do not need to remember that name. And from your body from the adrenal glands. And the release of epinephrine from those two locations overall increases energy. It increases alertness. It does not alone increase focus.
原来，肾上腺素（也称为去甲肾上腺素）是在你大脑中的一个小区域——一小群神经元——名为蓝斑核释放的，不过你不需要记住这个名字。而在你的身体中，肾上腺素则是从肾上腺释放的。这两个地方释放的肾上腺素总体上可以增加能量，提高警觉性，但单靠它并不能提高专注力。
Okay, so the reason I've assigned epinephrine adrenaline as the shaft of the arrow is that if focus is the arrow, there is no focus without epinephrine. So things, whether or not they're behavioral or psychological or supplements or drugs that increase epinephrine, allow focus to occur. They are necessary for focus, but they are not sufficient for focus.
好的，我把肾上腺素比作箭的箭杆，是因为如果专注是箭的话，没有肾上腺素就没有专注。无论是行为、心理，或是补充剂、药物，只要能够增加肾上腺素，就能让我们更专注。肾上腺素对于专注来说是必要的，但它本身并不足以完全形成专注。
That is they are required, but they are not enough to create focus. So we're going to need epinephrine in the equation. Without epinephrine, there is no focus or concentration. Now the arrow head on this metaphorical arrow head that represents focusing concentration is going to be represented or related to the mechanisms of acetylcholine, a different neurochemical that also exists in the brain and body.
意思是：虽然它们是必要的，但仅凭它们还不足以产生专注力。因此，我们在这个过程中需要加入肾上腺素。没有肾上腺素，就无法产生专注或注意力。而这比喻中的箭头尖端则象征着专注力，它实际上与乙酰胆碱的机制有关。乙酰胆碱是存在于大脑和身体中的另一种神经化学物质。
In fact, in the body, it's responsible for the contraction and movement of your muscles. But today we're talking about acetylcholine, not in that context, but rather in the context of its release within the brain. Acetylcholine is released from a couple of different locations in the brain, and the best way to think about it is it's like a spotlight.
事实上，在身体中，它负责肌肉的收缩和运动。不过，今天我们不是从这个角度讨论乙酰胆碱，而是从它在大脑中的释放来谈。乙酰胆碱从大脑的多个不同位置释放，最好的理解方式是把它比作一个聚光灯。
It highlights specific neurons, nerve cells that should be active or more active, I should say, than the other neurons in the environment. So the reason I've assigned the arrow head to acetylcholine and acetylcholine to the arrow head is that if you have an arrow with a very big arrow head that's really broad, really blunt. It's a mild wide arrow head. That's not very focused on any one location.
这段话强调了特定的神经元，即应该比周围其他神经元更活跃的神经细胞。因此，我把箭头指向乙酰胆碱，并将乙酰胆碱与箭头联系起来。原因在于，如果你有一个非常大的箭头，它的箭头部分非常宽，形状钝笨，就像一个很宽的箭头，这样的箭头并没有专注于任何一个特定的位置。
It's not really pointing to any one location, is it? But with a narrow, really tightly focused arrow head, well, that's focused on one location. So we have alertness, epinephrine, and then we have the actual direction in which our concentration and focus is placed, and that's at least in this mental model I'm creating acetylcholine.
这并没有指向任何特定的位置，对吧？但如果箭头特别细尖而集中，那就指向一个特定的位置。所以我们有警觉性和肾上腺素，然后还有我们把注意力和专注力放在某个方向的实际过程。在我构建的这个心理模型中，这个过程就类似于乙酰胆碱。
And then in order to have ongoing focus, we need another neurochemical, and it turns out that that third neurochemical is dopamine. A molecule often associated with pleasure and reward, but it's really the molecule of motivation. So here I want you to imagine in your mind an arrow with an arrow head, think acetylcholine and the arrow head, a shaft or a line behind that arrow head, which is epinephrine, also called adrenaline, and then behind it, a sort of an engine that keeps that focus moving forward. Because we don't just want to be focused for a moment, we want to be able to focus for 10 minutes or for an hour, maybe even for two hours.
为了维持持续的注意力，我们需要另一种神经化学物质，而这个物质就是多巴胺。多巴胺通常与愉悦和奖励联系在一起，但实际上它是激励的化学分子。请在脑海中想象一支箭，箭头代表乙酰胆碱，后面的箭身或箭杆代表肾上腺素，也称为肾上腺素。然后，在它后面还有一个引擎，使注意力持续前进。因为我们不仅希望能短暂地集中注意力，而是希望能够持续集中注意力10分钟、一个小时，甚至可能两个小时。
Turns out there's an optimal duration to focus. I'll teach you that in just a little bit. But these three neurochemicals together, acetylcholine, epinephrine, and dopamine, really allow you to get focused, to focus very precisely, and in fact, increasingly precisely over time, to really narrow and narrow your focus progressively within a single bout of focus. And to continue to do that and to be able to do that repeatedly whenever you want.
事实证明，专注是有最佳时长的。我稍后会教你这点。乙酰胆碱、肾上腺素和多巴胺这三种神经化学物质能够帮助你非常精确地集中注意力，而且随着时间的推移可以越来越专注。在一次专注过程中，你可以逐渐缩小你的注意力范围。而且，这种能力可以不断练习和重复，随时随地应用。
So here I'm purely talking in metaphor and in models and mental models of arrows, but in a moment or two, I'll start transitioning to discussing tools in which I'll talk about increasing dopamine and acetylcholine, or increasing epinephrine and dopamine in various combinations with various approaches. And what I'd like you to conceptualize is how those are contributing to creating a very narrowly pointed arrow that has the capacity to continue moving forward over and over so that you can focus as sharply and as long as you like.
在这里，我主要是用比喻和心理模型来进行讨论。接下来，我会开始谈论一些工具，并讨论如何通过不同的方法和组合来增加多巴胺和乙酰胆碱，或者增加肾上腺素和多巴胺。我希望你能够理解这些因素如何帮助我们打造一支非常尖锐的箭，让我们可以持续专注，保持长久和深刻的注意力。
And of course, for those of you that want to get really down in the weeds of how dopamine works, we have an entire episode about dopamine motivation and drive that really gets into neurotransmitter release and dopamine baselines and thresholds and all of that sort of thing. We also have episodes on focus much longer episodes, I should say on focus that incorporate a lot of the biology of acetylcholine. Turns out acetylcholine is also involved in neuroplacidity, et cetera.
当然，对于那些想深入了解多巴胺作用原理的朋友，我们有一整集关于多巴胺、动机和动力的节目，详细探讨了神经递质的释放、多巴胺的基础水平和阈值等内容。我们也有关于专注的节目，更长的专注节目，涵盖了大量关于乙酰胆碱生物学的内容。事实证明，乙酰胆碱也与神经可塑性等有关。
And epinephrine of course relates to stress and our capacity to deal with and buffer stress and on and on. Those episodes are all available to you in their long form at HubermanLab.com. You can find them very easily. They are all timestamps. You can navigate to the particular topics, most of interest to you. I mentioned this all not as a diversion from what we want to cover today, but I know that some of you are hungry for a lot more mechanism, but today's episode is really mainly focused on the tools.
当然，肾上腺素与压力以及我们处理和缓解压力的能力有关，这方面的信息有很多。这些相关的内容你都可以在 HubermanLab.com 找到完整形式的节目。它们很容易查找，并且都有时间戳标记，你可以直接找到自己最感兴趣的话题。我提到这些不是为了偏离我们今天要讨论的主题，而是因为我知道你们中的一些人对更多的机制性内容非常感兴趣，但今天的节目主要是侧重于实际工具的介绍。
I will of course touch on mechanism, but if you really want to do the deep dive on mechanism, go to HubermanLab.com and you'll have more than you ever could want about those mechanisms. Let's jump into the tools for concentration and focus. If you want to think about tools of any kind to modify your biology or physiology in any way, whether or not it's for cognitive function or you want to get better exercising or you want to be a muscle or you want to improve your hormones, you need to think and understand tools in the context of modulation and mediation.
当然，我会讲到机制，但如果你真的想深入了解机制，请访问 HubermanLab.com，那里有你需要的所有信息。现在，我们来聊聊提升专注力和注意力的方法。如果你希望通过某种方式调整生物或生理功能，无论是为了提高认知能力、增强运动表现、增加肌肉，还是改善激素水平，你都需要在调节和中介的背景下考虑和理解这些方法。
What do I mean by that? Well, it's quite simple really. Mediation is how specific types of chemicals and cells and circuits and organs control very specific things in your brain and body. Whereas modulation is the ability of chemicals and cells and circuits to adjust how different things change, how different things work in your brain and body, but to do it more broadly. What do I mean by this?
我是什么意思呢？其实很简单。介导是指特定类型的化学物质、细胞、神经回路和器官如何控制你大脑和身体中的非常特定的事情。而调节则是指化学物质、细胞和神经回路能够更广泛地调整不同事物在大脑和身体中的变化和运作。那么，我的意思是什么呢？
Let me give an example. For instance, I'm going to tell you now that one of the most important things to build and maintain your focus and concentration is to optimize your sleeping behavior. That is to get enough quality sleep, I would say 80% of the nights of your life. If not everyone can get optimal sleep 100% of the nights of their life. Nobody truly nobody achieves that. However, sleep has been shown to relate to cognitive performance, physical performance, hormone output and so many other things, including immune system function.
让我给你一个例子。举个例子，我现在要告诉你，建立和保持专注力和注意力的最重要事情之一就是优化你的睡眠习惯。也就是说，你需要在你生命中的80%的夜晚得到足够优质的睡眠。因为并不是每个人都能在他们生命中的每个夜晚都得到最佳睡眠。事实上，几乎没有人可以做到这一点。然而，研究表明，睡眠与认知表现、身体表现、激素分泌以及包括免疫系统功能在内的许多其他事情都有关系。
What we can reliably say is that sleep modulates just about every process in your brain and body. So you have to get great sleep. There's simply no tool that's going to allow you to overcome chronic sleep deprivation and allow you to remain focused. No pill, no device, no supplement, no protocol whatsoever. There are tools to overcome one night or maybe two nights of sleep deprivation. We'll talk about those.
可以确定地说，睡眠几乎调节着你大脑和身体的每一个过程。所以你必须要有良好的睡眠。没有任何一种方法能让你克服长期睡眠不足并持续保持专注。没有药物、设备、补充剂或任何方案可以做到这点。是有一些方法可以帮助你应对一两个晚上的睡眠不足，我们稍后会谈论这些。
But at a fundamental level, we need to do the things that modulate our focus and attention in powerful ways, and sleep really is that thing. So we've done two episodes, one called "Master Your Sleep" and the other episode is "Perfect Your Sleep." The "Perfect Your Sleep" is a little bit more like this episode, more focused on protocols. "Master Sleep" includes protocols and mechanisms. Again, you can find those at HubermanLab.com. We also have a sleep toolkit. It is a still list of things to do in order to optimize your sleep. I highly recommend that you download that; you can go to HubertmanLab.com, go to the Neural Network newsletter. It is listed there. If you want, you can sign up for the newsletter, but you don't have to; you can simply download the PDF of that toolkit for zero cost.
从根本上讲，我们需要采取一些能够有效调节注意力和专注力的方法，而睡眠正是其中之一。所以我们制作了两个节目，一个叫做“掌握你的睡眠”，另一个是“完善你的睡眠”。“完善你的睡眠”这个节目更像今天这一集，更专注于具体的方案。而“掌握你的睡眠”则包括方案和机制。你可以在HubermanLab.com找到这些内容。我们还有一个睡眠工具包，这是一份用于优化睡眠的步骤清单。强烈推荐你下载，可以前往HubermanLab.com，找到Neural Network时事通讯。工具包就在上面列出。如果愿意，你可以订阅时事通讯，但这不是必须的；你可以直接免费下载这个工具包的PDF版本。
Why do I say sleep modulates focus and attention? Well, I'll give an analogy. If right now someone pulled a fire alarm in this building or if we had a fire in this building, my attention would drift. It would not be on recording this podcast. It would be on something else. But would I say that the fire alarm mediates attention? I mean, fire alarms are not really involved in attention. No, rather they modulate my attention. The noise in the room modulates my attention. That's quite a bit different than a tool that I'll provide later. I'll just give you a little hint of now; in fact, I’ll give it to you now, which is that 40 Hertz binaural beats have been shown in a number of peer-reviewed studies to increase focus and concentration.
为什么我说睡眠调节注意力和专注力呢？我来打个比方。如果现在有人在这个建筑里拉响了火警警报，或者这里发生火灾，我的注意力就会转移。我的注意力就不会在录制这个播客上，而是在其他事情上。但我会说火警警报影响了注意力吗？事实上，火警警报并不真正涉及注意力。它们只是调节了我的注意力。房间里的噪音调节了我的注意力。这和我等会儿要提供的一种工具有很大不同。我先给你一点提示，其实我现在就告诉你，就是40赫兹双耳节拍在多项经过同行评审的研究中已被证明可以提高专注力和集中力。
If you'd like to access 40 Hertz binaural beats in order to improve your focus and concentration, you can do that. You can actually get it at zero cost. You can go into the app store; this is the Apple app store. This is also available for Android phones. There's an app called Brainwave, and you can go there. You can dial in 40 Hertz, and it will play these binaural beats. It's been shown in multiple quality peer-reviewed studies that playing a pattern of sound waves to one ear, do do do do do do do do, and the other ear, which is slightly offset in frequency, meaning not quite the same frequencies, some more like do do do do do do do do.
如果你想通过使用40赫兹的双耳节拍来提高专注力和注意力，你可以做到这一点。其实，你可以免费获得。你可以进入应用商店；这指的是苹果的应用商店，同时也适用于安卓手机。有一个名为Brainwave的应用程序，你可以在那里找到这个功能。你可以调到40赫兹，然后它会播放这些双耳节拍。多项高质量的同行评审研究表明，播放一只耳朵听到的声音波模式（比如：嗒嗒嗒嗒嗒嗒嗒嗒）和另一只耳朵听到的稍有频率差异的声音（比如：嘟嘟嘟嘟嘟嘟嘟嘟），可以有效改善注意力。
That combination of frequencies played to the different ears actually gets integrated within deep brain centers and can increase focus and concentration in part by increasing levels of the neurochemical dopamine and acetylcholine, which we talked about a little bit earlier in this arrow model of focus. So we'll provide a link to that app. I don't have any relationship to that app, I should mention. But it's an excellent one; it's one that I've used for many years. There are also additional functions within the app, such as for sleep and for other things. But the 40 Hertz 40 Hz is the way it reads out; 40 Hertz stimulation has been shown to improve focus and concentration.
不同频率的声音通过耳朵传入后，会在大脑深处整合，能够提高专注力和集中力。部分原因是这些声音可以增加神经化学物质，如多巴胺和乙酰胆碱的水平，我们之前在这个专注力模型中稍微提到过这点。我们会提供一个应用程序的链接，我和这个软件没有任何关系，但我必须提到，这是一款非常优秀的应用程序，也是我多年来一直在使用的。这个应用程序内还有其他功能，比如助眠等。但40赫兹的刺激被证明能提高专注力和集中力。
Here is my recommendation in the way that I use it. I would not use 40 Hertz binaural beats every time I'm doing about to work. What I tend to do is use it for about five minutes prior to that work, and then turn it off and then do the work. I'll talk about other tools to use during that work, whether or not it's reading or math or even just emailing or something where I require a bunch of focus for a while. However, there are times in which I'm in an area or I'm in a state of mind where I'm feeling very distractible, and then I'll keep the 40 Hertz binaural beats on the entire time I'm doing that bout of cognitive work.
这是我使用的推荐方法。我不会在每次准备工作时都使用40赫兹双耳节拍。我通常是在工作前大约五分钟使用，然后关掉音乐开始工作。我会讨论其他可以在工作时使用的工具，无论是阅读、数学，还是需要集中注意力一段时间的事情，比如发邮件。然而，有时候我会在一个容易分心的环境或心态下进行认知工作，这时我会一直保持40赫兹双耳节拍的播放。
I'll also sometimes use the 40 Hertz binaural beats prior to a workout, in particular weight workouts where I really want to be able to focus on and contract specific muscles. This is a very useful tool again supported by quality peer-reviewed science, zero cost, available out there, not just in the Brainwave app, but in multiple apps. I think many of you will benefit from it. Some of you might not experience it immediately as a total dropping into a tunnel of focus in the same way that you might with, say, the sorts of neurochemicals that we'll talk about later like Alpha GPC and some of these other things that change neurochemicals directly.
在进行锻炼，特别是需要集中注意力和收缩特定肌肉的重量训练之前，我有时会使用40赫兹双耳节拍。这是一种非常有用的工具，它得到了高质量的同行评审科学的支持，并且不需要任何成本，可以通过多个应用程序轻松获取，不仅仅是在Brainwave这款应用里。我相信你们中的许多人都能从中受益。也许有些人不会立即感受到像使用某些神经化学物质（例如稍后会讨论的Alpha GPC等能够直接改变神经化学物质的东西）时所体验的那种完全深度专注的状态。
But nonetheless, 40 Hertz binaural beats are a very powerful tool, again, zero cost non-pharmacologic tool that taps into your own endogenous, meaning within you or exists within you physiology, in order to increase acetylcholine and some other neurochemicals, and they have been shown to work quite well.
尽管如此，40赫兹的双耳节拍是一种非常强大的工具。这是一种无需任何费用的非药物工具，可以激发你体内的生理机制，从而增加乙酰胆碱和其他一些神经化学物质的水平，而且它们已经被证明效果很好。
Okay, so assuming that you are sleeping well 80% of the nights of your life or at least working on the various protocols and tools to sleep well and sufficiently long 80% of the nights of your life, and you are interested in additional tools that are sound-based in order to improve your ability to concentrate and focus, there are quality peer-reviewed studies supporting the idea that white noise or pink noise, and believe it or not, there is something called pink noise.
好的，假设你在生命中80%的夜晚都能够良好地入睡，或者至少在80%的夜晚努力使用各种方法和工具来确保睡眠质量和时间，并且你有兴趣使用一些以声音为基础的额外工具来提高你的专注力和注意力，那么有质量的同行评审研究支持这样一个观点，即白噪音或粉噪音（没错，真的有一种叫粉噪音的东西）可以帮助你提高注意力。
It has to do with the specific frequencies of sound that are in the noise. Well, white noise and pink noise have been shown to not improve concentration per se, but to improve people's ability to transition into concentrated states. So I don't tend to use white noise and pink noise while I work, but I know a number of people that do.
这与噪音中特定的声音频率有关。此外，研究表明，白噪音和粉红噪音本身并不会直接提高专注力，但可以帮助人们更容易进入专注状态。因此，我在工作时不常使用白噪音和粉红噪音，不过我知道有不少人会用这些声音来帮助专注。
I know people that also use what's called brown noise. Folks, I know from the engineering and computer science side get really into these details of white noise, pink noise, brown noise. You can find white noise, pink noise or brown noise and listen to it through headphones or in the room.
我认识一些人，他们也使用所谓的棕色噪音。我在工程和计算机科学领域认识的人对白噪音、粉红噪音、棕色噪音等细节特别感兴趣。你可以找到白噪音、粉红噪音或棕色噪音，并通过耳机或在房间里播放来听。
There is indeed some data to support the fact that white noise and to some extent, pink noise and brown noise can support the release of particular neurochemicals. But more data showing that they can amplify the activity of neurons in the so called prefrontal cortex, this front area, this or the bumper behind your forehead that is directly related to your ability to direct your own focus and remain focus on certain things.
确实有一些数据支持白噪声，以及在某种程度上，粉红噪声和棕色噪声可以促进特定神经化学物质的释放。不过，还有更多的数据表明，这些噪声可以增强所谓前额皮质中神经元的活动。这一位于额头后的区域直接关系到你控制自己注意力的能力和专注于某些事物的能力。
So you have the option of either using binaural beats before, but not during your work. That is 40 Hertz binaural beats or 40 Hertz binaural beats throughout your attempt to focus. You also have the option of not using binaural beats, but using white noise, pink noise or brown noise.
因此，您可以选择在工作之前使用双耳节拍，但不要在工作过程中使用。具体来说，可以选择使用40赫兹的双耳节拍，或者在整个专注过程中使用40赫兹的双耳节拍。您也可以选择不用双耳节拍，而使用白噪音、粉红噪音或者棕色噪音。
Again, there are a lot of zero cost apps. You can find also white noise, pink noise and brown noise on YouTube. Again, these are tools that really have been shown over and over in humans to allow people to focus with more depth and to decrease the transition time into focus.
再说一次，有很多免费的应用程序可供使用。你也可以在YouTube上找到白噪音、粉红噪音和棕色噪音。这些工具在多次研究中已被证明可以帮助人们更深入地专注，并缩短进入专注状态所需的时间。
This is a really key point. A lot of people are challenged with getting into a mode of focus. None of us, however, should be expected to just sit down and drop directly into a state of focus. I think that's completely an unfair request of ourselves.
这是一个非常关键的点。许多人在专注时面临困难。然而，没有人应该被期望一坐下来就立刻进入专注状态。我认为，对自己有这样的要求是不公平的。
I mean, for instance, you wouldn't expect yourself to go out on the track or go out for a run and not warm up. You might jog for a few minutes or even walk before you would jog in the jog before you would run. Right? I would hope you would do that. And if you're doing resistance training, I doubt that you go over and load up the bar of the machine with the maximum amount of weight that you can move and then just drop right in that you always do a warm up.
我的意思是，比如说，你不会期望自己在跑道上或者出去跑步时不做热身。你可能会先慢跑几分钟，甚至先走一会儿再开始慢跑，然后再开始跑步，对吧？我希望你会这样做。另外，如果你在进行阻力训练，我相信你不会直接把器械上的杠铃或机器加到你能移动的最大重量，然后直接开始训练。你总是会先热身一下。
And I think it's very important to understand mental work, focus and concentration as requiring that warm up. What is that warm up? Well, you know what that warm up is. That warm up is the ramping up or the increase of epinephrine adrenaline, acetylcholine and dopamine.
我认为理解心理工作、专注力和注意力需要热身是非常重要的。那什么是热身呢？其实你知道的，就是肾上腺素、乙酰胆碱和多巴胺的逐渐增加。
The way that neurochemicals work is you don't just get to flip switches in our brain because we decide to. That's a fantasy. That's sort of the limitless movie or, you know, movies and ideas that suddenly you're going to flip a switch on your arm and you're going to be in a laser focus.
神经化学物质的运作方式并不是因为我们想改变大脑状态就能轻易做到的。这样的想法只是幻想。就像电影《永无止境》或者其他一些作品中描绘的情景那样，你不能随便按个按钮就让自己进入超级专注的状态。
That is just not the way that your nervous system works. There's a gradual dropping into any state, whether or not that state is sleep, right? You go from shallow sleep to deep sleep and then out eventually. Focus to you go from shallow focus to increasingly deep focus.
那并不是你的神经系统运作的方式。进入任何状态都是渐进的，无论是睡眠还是其他状态，对吧？你从浅睡逐渐进入深睡，然后最终醒过来。专注也是如此，你会从浅层专注逐渐进入更深的专注状态。
That is in our metaphor of the arrow. It's very broad. It's pointed a lot of things and over time as we drop into focus, that arrow is narrowing and narrowing and narrowing. In fact, probably better to think about it narrowing and then sometimes oscillating and getting wider again.
在我们的箭头比喻中，这个过程是非常广泛的。它指向了很多东西，随着时间推移，当我们的注意力集中时，这个箭头就会越来越窄。事实上，更好的理解方式可能是，它不仅仅是变窄，有时还会来回摆动，再次变宽。
You know, we might hear something down the hallway or more typically our phone will buzz or we’ll think, oh, I wonder what so and so is doing. I hadn't contacted them about something. Your focus is dynamic. It is not what we call a step function.
你知道，我们可能会在走廊里听到什么声音，或者更常见的是手机会嗡嗡作响。这时我们可能会想，“哦，我在想某某现在在做什么。” 我还没有就某事联系他们。我们的注意力是动态的，不是所谓的阶梯函数。
It's not like you go from unfocused to focus and then you drop into your maximum focus. By understanding that it's dynamic, by understanding that you are going to be continually going in and out of progressively, but varying levels of focus, you will greatly release the pressure on yourself to feel focused all the time when you want to be.
并不是说你从分心到专注，然后立刻达到最高专注度。理解专注是动态变化的，认识到自己会不断进入和退出不同层次的专注状态，这样你就能大大缓解自己对每时每刻都保持专注的压力。
This is very key. People who are very good at focusing understand this and understand that they can't expect themselves to just immediately focus and then snap into or out of focus. Okay. So be patient with yourself and also understand that focus is an ability that you can improve your ability to focus by engaging the neural circuits responsible for focus repeatedly over time through so called neuroplasticity, the ability of the nervous system to change in response to experience. And that has a couple of different components, but put very simply what we repeat gets etched into our nervous system and becomes easier over time.
这非常重要。善于集中注意力的人明白一个道理：他们不能指望自己立刻就能进入或退出专注状态。因此，对自己要有耐心，同时要理解，专注是一种可以通过训练来提升的能力。通过反复激活负责专注的神经回路，经过所谓的神经可塑性（指神经系统对经验做出的改变能力），你可以提高自己的专注能力。简单来说，我们反复进行的事情会在神经系统中留下印记，随着时间推移会变得越来越容易。
And the more emotionally important or vital something feels to us, the more likely it is to trigger neuroplasticity. We're going to talk a little bit more about how to increase neural circuits for focus later, but right now what you have in hand is the key importance of sleep and I again will direct you to cubermanlab.com and the neural network newsletter to really work on optimizing your sleep. We've also got two auditory sound based tools for improving focus.
当某件事情对我们情感上越重要或越重要时，它就越容易引发神经可塑性。之后我们会详细讨论如何增加专注力的神经回路，但现在你手上有关于睡眠关键重要性的资料，我再次推荐你访问cubermanlab.com和神经网络时事通讯，以真正优化你的睡眠。我们还有两个基于声音的工具可以帮助提高专注力。
There's 40 Hertz bineral beats used before or during bouts of focusing concentration. And if you don't like those or even if you do, you might alternate them with or occasionally use white noise, pink noise or brown noise also readily available at zero cost. The question I often get is how long should I try to focus? Well, the research literature points to the key importance of so called all trading cycles. You've all probably heard of circadian cycles or circadian biology, circa the day circadian is about 24 hour cycle.
在专注或集中注意力之前或期间，人们可以利用40赫兹的双耳节拍。如果你不喜欢这种声音，或者即使你喜欢它， 也可以交替使用或偶尔使用其他如白噪音、粉红噪音或棕色噪音，这些都可以免费获得。我经常被问到的问题是，我应该集中注意力多长时间呢？研究文献指出，“超日节律”循环非常重要。大家可能都听说过昼夜节律或昼夜节律学，大约是一天24小时的循环。
Well, our brain and body operate within that day or within each and every day, I should say, with 90 minute all trading cycles. So my suggestion would be any time you're going to sit down and try and focus, you're going to try and do a focused bout of physical exercise or skill learning or musical learning. Or maybe you're even just having a conversation, maybe you're a therapist or you're attending therapy or a class, how long should it be.
我们的脑和身体在一天内，或者说在每一天内，以90分钟的循环周期运作。所以，我的建议是，不论你要坐下来专注干什么，是专注地进行体能锻炼、学习技能或乐器，甚至只是进行对话，比如说你是个治疗师或者在接受治疗，又或者正在上课，时间最好是90分钟。
And the ideal duration is about 90 minutes, not exactly 90 minutes, but we can reliably say 90 minutes or less. It doesn't have to be the full 90 minutes, but trying to push yourself to be able to drop into two hours of focus or three hours of focus while possible is not really in line with what we know about the underlying biology. Everything from our sleep states or the different stages of sleep and our waking states is divided into these 90 minute cycles or so called all trading cycles.
理想的持续时间大约是90分钟，不一定正好是90分钟，但我们可以可靠地说是90分钟或更短。不一定要坚持完整的90分钟，但试图强迫自己集中注意力长达两小时或三小时，其实并不符合我们对生物学的了解。从睡眠状态中的不同阶段到清醒状态，一切都被分成这些大约90分钟的周期，所谓的交替周期。
So what I like to do is set a timer for 90 minutes. I acknowledge and accept the fact that under most conditions, unless I'm really pressed for a deadline and I'm optimally caffeinated, etc., the first five to 10 minutes of that 90 minutes are a transition time. It's like the warm up for focus, but I do include it in that 90 minutes. And then I really try and drop into doing focused mental work or learning of some sort. Again, this could be physical as well, motor skill learning or I think we're running or lifting weights, etc.
我喜欢做的事情是设定一个90分钟的计时器。我承认并接受，在大多数情况下，除非我面临非常紧迫的截止日期并且摄入了足够的咖啡因，这90分钟中的前五到十分钟通常是过渡时间。有点像专注前的热身，但我也把它包括在这90分钟里。接下来，我会尽力投入进行专注的脑力工作或某种学习。这学习也可以是身体上的，例如学习运动技能，或者进行跑步、举重等活动。
And really try and drop into that across the full 90 minutes again, accepting the fact. Okay, it's not just an idea. The fact that occasionally our focus will flicker. It will jump out of focus and then a big part of being able to focus is to go back to focusing. The way I'd like you to conceptualize this perhaps is that arrowhead suddenly getting very, very broad that you're focusing on many things where that arrow shifts to a different location in the room.
尝试在整整90分钟内保持这种状态，同时接受一个事实：我们的注意力偶尔会涣散，会失去焦点。能够集中注意力的一个重要方面是能够重新回到注意的状态。我希望你能这样去思考：就好像一个箭头的头部突然变得非常宽广，你正在同时关注许多事物，而那个箭头则移动到房间里的另一个位置。
The key is to be able to shift it back and to narrow it once again. And that's an active process so much so that it requires a lot of metabolic energy. Your brain is the chief consumer of metabolic energy. The calories that you consume is so called basal metabolic rate. Most of that isn't related to movement or heartbeat or breathing. It's related to brain function. Your brain is a glutton with respect to caloric need.
关键在于能够将其重新调整并再次缩小。这是一个非常主动的过程，因此需要大量的代谢能量。你的大脑是代谢能量的主要消耗者。你消耗的卡路里被称为基础代谢率，其中大部分并不是用于运动、心跳或呼吸，而是用于大脑功能。就卡路里需求而言，你的大脑是个大胃口。
So understand that at the end of 90 minutes or maybe even after 45 minutes, you might feel rather tired or even exhausted. And it's very important that after about a focus that you take at least 10 minutes and ideally as long as 30 minutes and go through what I call deliberate defocus. You really want to focus on somewhat menial tasks or things that really don't require a ton of your concentration.
所以，请理解，在90分钟结束时，或者甚至在45分钟之后，你可能会感到相当疲惫或精疲力竭。非常重要的是，在一段专注时间后，你需要花至少10分钟，最好长达30分钟的时间来进行我所称的“有意识的放松”。你确实需要专注于一些琐碎的任务或不需要大量注意力的事情。
This is starting to become a little bit of a movement out there in the kind of pop psychology and optimization world. This idea of not looking at your phone as you walk down the hall to the bathroom. Certainly not looking at your phone in the bathroom. And I should mention by the way, this is a particular annoyance of mine. Have you noticed that wait times for restrooms and public places has increased substantially in the last 10 years?
在流行心理学和优化领域，这种现象开始变成一种小趋势：走廊上去洗手间的时候，不要看手机；当然，在洗手间里也不要看手机。我必须提到，这尤其让我感到烦恼。你有没有注意到，在过去的十年里，公共场所洗手间的等待时间大幅增长了？
The reason for that is not digestive. It's not the gut microbiome. It might be the gut microbiome, but chances are it's because people are on their phones in the bathroom. So you're doing yourself and everybody else a favor by staying off your phone in the restrooms, staying off your phone while walking down the hall. Try and give yourself some time to deliberately decompress to let your mental states idle to not be focused on any one thing. That period of idling is essential for your ability to focus much in the same way that rest between sets of resistance training or rest between exercise is vital to being able to focus and perform during the actual sets or during the actual bouts of running or cycling or whatever your particular form of exercise might be. So deliberate decompression is key.
这并不是因为消化问题，也不是肠道菌群的问题。可能和肠道菌群有关，但更有可能是因为人们在卫生间使用手机。因此，为了自己和他人的益处，请在卫生间内别玩手机，走路时也尽量不使用手机。给自己留出一些刻意放松的时间，让你的思绪放空，不集中在某一件事情上。这段放松的时间对你的专注能力至关重要，就像阻力训练或锻炼之间的休息对集中和表现很重要一样，无论是跑步、骑行还是其他类型的运动。因此，刻意放松是关键。
I know this is hard because we're all being drawn in by the incredible rich array of sensory information available on our phones and other devices, but I can't emphasize this enough. Our ability to focus is not just related to what happens during the entry and movement through those focus bouts, but after those focus bouts, we really need to deliberately decompress. And of course, the ultimate decompress, the time in which we are not directing our thinking and our action is during sleep. And so it's no wonder or I should say it holds together logically that that deep long lasting duration of not controlling where our mind is at is in fact the ultimate form of restoration, even if we have very intense dreams.
我知道这很难，因为我们都被手机和其他设备上丰富的感官信息所吸引，但我必须强调这一点：我们的专注力不仅仅与进入和保持专注的过程有关，在专注之后，我们确实需要刻意地放松。当然，最彻底的放松就是在睡眠期间——那是我们不主动控制思维和行为的时间。因此，不难理解或可以说合乎逻辑的是，长时间不控制我们思维状态的深度睡眠，实际上是恢复活力的最佳方式，即使我们有非常强烈的梦境。
So take that period after each 90 minute or less focus bout. Remember those focus bouts don't have to be full 90 minutes. Let's see, do 45 minutes of work. You've just done with it. Set it down and go do something for maybe five, 10, maybe even 30 minutes that is functional for your day. Right. Just not just walking around in circles or staring up at the sky. Although if you can do that, do that. Most of us have other things to do, but do things that are rather automatic or reflexive for you and try not to do any focused reading, try not to bring your vision into a tight location, such as your phone, and try to deliberately decompress because that will allow you to drop into intense bouts of focus again repeatedly and repeatedly throughout the day.
在每次90分钟或更短时间的专注工作后，记得花点时间休息。其实这些专注的时间段不一定非得是完整的90分钟。比如，你可以先工作45分钟，然后停下来，去做一些对你当天有帮助的事情，比如说五分钟、十分钟，甚至三十分钟。尽量不要仅仅是漫无目的地走来走去或抬头看天。当然，如果你有时间这样做，那也很好。但大多数人都有其他事情要做，可以去做一些对于你来说比较自动化或不需要思考的事情，不要进行专注的阅读，也不要盯着手机看这样的事情，尽量让自己放松。这样可以让你在一天中一次又一次地进入高效率的专注状态。
I'm often asked how many ultra-dian cycles one can perform throughout the day. That depends on how well you've slept, how well you are nourished, which we'll talk about in a moment, and how well-trained up your focus capacity is. And here's the paradox. If you are very trained at focusing, if you're very good at dropping into focus, you're actually going to need more deliberate decompression and defocus. And I recommend only doing about two, maybe three deep work sessions per day. So not one 90-minute session, then expecting yourself to do another one and another one, but rather one deep work 90-minute session and maybe another in the afternoon.
我经常被问到，一个人一天可以完成多少个超限工作周期。这取决于你睡得好不好、营养补充得如何（稍后我们会谈到这一点），以及你的专注能力锻炼得如何。这里有个悖论：如果你的专注能力非常强，很容易进入专注状态，那么你实际上需要更多的时间来刻意放松和分散注意力。我建议每天只安排大约两次、可能三次的深度工作会话。所以，不是指望自己一次90分钟的深度工作后还能再进行几次，而是进行一次90分钟的深度工作，可能在下午再进行一次。
A lot of people get surprised by this and say, wait, how many people can afford to just work three hours a day? I'm not saying just work three hours a day. I'm really talking about the hard mental work. And again, somewhat paradoxically, the more you can concentrate, the more deeply you can concentrate, the fewer deep work concentration bouts you can actually perform each day. It makes sense, however, if you think about it in the context of, say, resistance training. If you are stronger and stronger in the gym or you're an endurance athlete and you can run ultra marathons to 100 miles or so, you are essentially cutting a deeper cut into your recovery capacity than somebody who's not very skilled at those things or can't perform as much intense work.
许多人对此感到惊讶，会问：“等等，有多少人能负担得起每天只工作三个小时？”我并不是说每天只工作三个小时。我真正想说的是艰难的脑力劳动。再说一次，有点悖论的是，你越能集中注意力，越是深度工作，你每天实际上能够进行的深度专注的时间就越少。不过，如果你从阻力训练的角度来思考，这就说得通了。如果你在健身房变得越来越强壮，或者你是一名耐力运动员，能够跑100英里的超马拉松，那么你实际上对自己的恢复能力造成的负担比那些不太擅长这些事情或无法进行如此激烈运动的人要重得多。
So the intensity of the work scales directly with how long you need to rest after that work. I, at the stage of my life, am pretty good at dropping into and maintaining focus bouts of concentration, provided the landscape of my life is right. You know, I don't have some burning stressful thing that's essential or an emergency that I'm tending to, and that I put my phone away or turn it off. I can do three 90-minute focus bouts per day, but that's about it. And then in between those focus bouts, I'm doing other things that require less focus. Some of you may be able to perform, for what I highly recommend, is that you try doing at least one, that is one 90-minute or less bout of focused concentrated work per day.
工作的强度与之后需要休息的时间长度直接相关。在我人生的这个阶段，只要生活环境合适，我非常擅长进入并维持高强度的专注状态。只要没有迫切或紧急的压力事件需要处理，并且我把手机放一边或关掉，我就能在一天中进行三个90分钟的专注工作阶段，这就是我的极限了。而在这些专注工作阶段之间，我会做一些需要较少注意力的事情。我建议大家可以尝试每天进行至少一次90分钟或更短时间的专注工作。
And yes, that means the weekends too. And on the weekends, I like to read a book with my phone nowhere in sight, not on a device. That's what I do; or I'll listen to an audiobook sometimes while taking a walk, but really concentrating on what I'm trying to learn, what I'm hearing, and what I'm seeing. So again, a daily 90-minute bout is one to start with. And now it's after about four weeks of that, if you're able to stay concentrated at work through the agitation, then I would consider increasing the number of focus bouts. Again, this is not to say that you should go to your teacher or your PhD advisor or your parent or your friends and say, listen, I can't really concentrate or think about anything for more than 90 minutes per day. That's not what I'm saying. These are deep focus bouts.
是的，这也包括周末。在周末，我喜欢看书，而不是用电子设备，手机也不会在身边。这就是我平时的做法；有时我也会在散步时听有声书，但我会认真专注于我正在学习的内容、我听到的声音以及我看到的东西。因此，每天90分钟的深度专注是一个值得开始的目标。在大约四个星期之后，如果你能够在工作时克服烦躁情绪保持专注，那么可以考虑增加深度专注的次数。再强调一下，这并不是说你应该去找你的老师、博士导师、父母或朋友说：听着，我一天最多只能集中注意力90分钟。我的意思不是这个。这些是指深度专注的时间段。
These are bouts of work or I should say mental work or physical work where you're really forcing yourself to focus and refocus to sharpen the head of that arrowhead to redirect it to what you're trying to concentrate on. And it is indeed hard work. I would even think about it more or less like a workout of any kind. Before we continue with today's discussion, we're going to take a brief pause to acknowledge our sponsor athletic greens, also called AG1. I started taking athletic greens way back in 2012. So I'm delighted that they've been a sponsor of this podcast Athletic greens contains vitamins minerals, probiotics, digestime designs and adaptogens. It's got a lot of things in there. That's actually the reason I started taking it and the reason I still take it once or twice a day, essentially covers all of my nutritional bases and the probiotics in particular are important to me because of the critical importance of what's called the gut brain access.
这些是工作阶段，可以说是心理或体力劳动的阶段，在这个过程中，你真的需要强迫自己去集中注意力，不断重新聚焦，将注意力引导到你想专注的目标上。这确实是辛苦的工作。我甚至觉得这有点像进行各种锻炼。在我们继续今天的讨论之前，我们先暂停片刻，感谢我们的赞助商 Athletic Greens，也叫 AG1。我早在2012年就开始服用 Athletic Greens，所以我很高兴他们能成为这个播客的赞助商。Athletic Greens 含有维生素、矿物质、益生菌、消化酶和适应原。里面有很多成分，这也是我当初开始服用它的原因，也是我至今每天服用一到两次的原因。它基本上涵盖了我所有的营养需求，尤其是益生菌对我很重要，因为肠脑轴的关键作用。
That is neurons and other cell types in the gut in the digestive tract that communicate with the brain and the brain back to the digestive tract in order to control things like mood, immune function, hormone function and on and on. Whenever somebody has asked me what's the one supplement they should take, I always answer athletic greens. I gave that answer long before I ever had this podcast and it's the answer I still give now for all the reasons that I detailed just a moment ago. If you'd like to try athletic greens, you can go to athletic greens.com slash huberman to claim a special offer. They'll give you five free travel packs to make it really easy to mix up athletic greens while you're on the road, plus a year supply of vitamin D3 K2, which are also very important for a huge number of bodily factors and brain factors that impact your immediate and long term health.
那就是肠道中神经元和其他细胞类型在消化道内与大脑进行交流，而大脑也反过来与消化道沟通，以控制情绪、免疫功能、激素功能等等。每当有人问我应该补充哪一种保健品时，我总是回答是 Athletic Greens。我在很久以前就给出过这个答案，这个播客出现之前就已经这样说了，现在也依然如此，原因正如我刚才详细说明的那样。如果你想试试 Athletic Greens，可以访问 athleticgreens.com/huberman 领取特别优惠。 他们将赠送你五包便携装，方便你在旅途中轻松调制 Athletic Greens，此外还会提供一年的维生素 D3 K2 供应，这对许多身体和大脑功能都非常重要，影响着你的即时和长期健康。
Again, that's athletic greens.com slash huberman to claim that special offer. I'd like to call your attention to a new and extremely useful tool for learning and applying science based protocols for mental health, physical health and performance. It's called Virtusand, VIR, TU, SAN, and it's an app. And inside the app, you'll find what are called journeys. Each journey is aimed at a specific goal, such as improving your sleep or tracking your sleep or improving your ability to focus and concentrate or improving your nutrition or specific exercise programs. The Virtusand app makes a lot of the protocols that you've seen here on the huberman lab podcast and elsewhere, very easy to understand and access and practice. And in fact, it tracks your progress with each of these protocols.
再次提醒大家，访问 athleticgreens.com 斜杠 huberman 来领取特别优惠。我想向您推荐一个新工具，这个工具在学习和应用基于科学的心理健康、身体健康和表现提升的方案方面非常有用。它叫做 Virtusand（拼写为 VIR, TU, SAN），这是一款应用程序。在这个应用里，你会发现一些名为 "旅程" 的功能。每个"旅程"都针对特定目标，例如改善睡眠、追踪睡眠、提高注意力和集中能力、改善营养或特定的运动计划。Virtusand 应用程序让您在 Huberman 实验室播客及其他地方看到的很多方案变得非常容易理解、访问和实践。实际上，它还能跟踪您在每个方案中的进展。
I and several other researchers have been directly involved in developing the specific journeys and protocols that you'll find within the Virtusand app. In fact, a lot of it involves direct video tutorials from me and others that you'll recognize from social media and from podcasts. Everything that you'll find within the Virtusand app is geared towards giving you the latest science in simple, straightforward protocols to allow you to improve your mental health, physical health and performance. If you want to check it out, you can go to the app store under Virtusand. Again, that spelled VIR, TU, SAN, or you can go to Virtusand.com slash huberman. Again, that's Virtusand.com slash huberman.
我和其他几位研究人员直接参与了开发Virtusand应用中的特定旅程和协议。实际上，其中很多内容都是我和其他你在社交媒体和播客上可能认识的人提供的直接视频教程。Virtusand应用中的一切都旨在通过简单明了的协议向你提供最新的科学知识，以帮助你改善心理健康、身体健康和表现。如果你想了解更多，可以在应用商店中搜索Virtusand，拼写是VIR, TU, SAN，或者访问Virtusand.com/huberman，拼写是Virtusand.com/huberman。
I mentioned the topic of nutrition a little bit ago. And of course, nutrition is a complicated topic. In fact, one of the quickest ways to get yourself into a battle online is to say something definitive about nutrition. I just want to clearly state my stance about nutrition. I fully support and applaud those of you that are vegans for whatever reason, those of you that are pure carnivore for whatever reason, and those of you that are omnivores for whatever reason. I happen to be an omnivore. My goal is always to eat high quality, minimally or non-process foods and to eat things in moderation. So I do eat some meat from sustainable sources or from organic sources. I eat some starches and I eat vegetables and I eat fruits. I try not to eat sugars and I don't really like highly processed foods at this point in my life. That's me. That's what I do. But I'm certainly not dictating what people should eat.
不久前我提到了营养这个话题。营养确实是个复杂的话题。如果你在网上对营养问题发表明确的观点，很快就可能引起争论。我想明确表达我对营养的立场。无论你是出于什么原因成为素食者、纯肉食者还是杂食者，我都完全支持并赞赏。我个人是个杂食者。我的目标一直是选择高质量的、经过最少加工或者没有加工的食物，并且保持饮食适量。所以我会吃一些来自可持续来源或有机来源的肉类，吃一些淀粉类食物，也吃蔬菜和水果。我尽量不吃糖，因为我现在不太喜欢高度加工的食物。这就是我所做的。不过，我绝对不会去规定别人该吃什么。
I know certain people are ketogenic and I can say that for people who achieve ketosis and can get into ketosis, yes. Indeed, there is a mental state associated with ketosis that will allow your brain to function and to think really clearly. That many people find very attractive and keep them going back over and over again to a ketogenic diet. I'm somebody who for instance has not been in ketosis many times in my life. At least not deliberately so. But I actually will ingest liquid ketones from time to time because of the further cognitive enhancement or physical enhancement that I experience on top of nutrition that does include some carbohydrates. So there are a lot of different ways to approach all this. Whether or not you're a vegan, omnivore, vegetarian, carnivore, etc.
我知道有些人遵循生酮饮食。我可以说，对那些能够进入生酮状态的人来说，确实会有一种与生酮相关的心理状态，这种状态可以让大脑运转良好、思维清晰。许多人对此感到很有吸引力，并因此反复坚持生酮饮食。而我自己，例如，在我的一生中，没有许多次刻意进入生酮状态。但实际上，我会偶尔摄入液态酮，因为在我的饮食中已经包含了一些碳水化合物的基础上，这能让我获得额外的认知或身体的提升。因此，有很多不同的方法来实现这些目标，无论你是素食主义者、杂食者、素食者还是肉食者等等。
The point is this. Your ability to focus and in fact your ability of neurons to encode specific information in your environment. That is to represent what's out there in the world is actually related to your blood glucose level. Now here I'm setting aside the discussion of ketosis and ketogenic diets for the moment. But there's a beautiful study that was published in neuron not long ago that showed that the tuning, that is the precision with which neurons in the brain to represent things in our environment, is actually much greater when there is sufficient glucose in the brain. Translated into English, this means that when we are fasted or when our blood glucose is very low, we aren't able to perceive and think about things as clearly.
重点是这样的：你的专注能力，以及神经元编码你周围环境特定信息的能力，其实和你的血糖水平相关。暂且不讨论酮症和生酮饮食，但最近在《Neuron》杂志上发表了一项研究，表明当大脑中有充足的葡萄糖时，神经元对外界环境的表现精准度大大提高。用简单的语言来说，当我们处于禁食状态或血糖水平很低时，我们对事物的感知和思考能力不够清晰。
Now there's a twist to this however. Many people who practice intermittent fasting and I should say I practice a sort of pseudo intermittent fasting. I generally eat my meals between the hours of 11 a.m. and 8 p.m. although sometimes there are some wiggle around that. I occasionally have an early breakfast. I'm not super rigid about it. But I know there are a number of people who are doing longer fast or they're eating in a six-hour window. We did an entire episode about fasting. You can again find that HubermanLab.com. We'll likely have such in Panda who's an expert in intermittent fasting on the podcast. Intermittent fasting has a lot of different potential benefits.
现在有一个新的变化。很多人都在练习间歇性禁食，我也可以说我自己算是进行了一种伪间歇性禁食。我通常在上午11点到晚上8点之间吃饭，不过有时候也会有些变动。我偶尔会吃个早饭，对此不是特别严格。但我知道有一些人进行更长时间的禁食，或者将进食时间控制在6个小时内。我们之前做过一期关于禁食的完整节目，你可以在HubermanLab.com上找到。我们可能会邀请间歇性禁食专家Such in Panda参加我们的播客。间歇性禁食有很多潜在的好处。
For some people it's a convenient way to restrict their calories. For other people it's a convenient way to avoid eating. That is it's easier to not eat than to eat a small portion so they opt for intermittent fasting and so on and so forth. But one of the things that you hear very often is that some people like being fasted because they like the clarity of mind that it provides. Here's the situation. Neurons, unless you're in a ketogenic diet, really thrive on glucose. They love glucose. As I mentioned before, your ability to think and perceive things is actually enhanced by having sufficient glucose in your bloodstream.
对于有些人来说，这是一种方便的方式来限制卡路里的摄入。对另一些人来说，这是一种避免吃东西的便利方法。也就是说，不吃东西比吃少量食物要容易，所以他们选择间歇性禁食等方式。但是你经常会听到，有些人喜欢禁食状态，因为他们喜欢那种带来的头脑清晰。现况是，神经元——除非你在生酮饮食——实际上非常依赖葡萄糖。它们喜欢葡萄糖。正如我之前提到的，你的思考和感知能力实际上通过血液中充足的葡萄糖而得到增强。
Why would it be that some people experience a heightened state of mental clarity when they are fasted? I've certainly experienced that before. I should say that provided you're well hydrated enough and you have enough electrolytes in your system. What tends to happen is that when you ingest food, there's a shift in your nervous system towards so-called parasympathetic mode. That is the more relaxed you probably heard it as resting digest, although it does other things, the more relaxed mode that can indeed make us very sleepy. If we have too many carbohydrates that actually can make us quite sleepy.
为什么有些人在禁食时会感到思维格外清晰呢？我自己也曾有过这样的经历。不过需要说明的是，这种情况下前提是你喝了足够的水，并摄入足够的电解质。通常来说，当你进食时，神经系统会转向所谓的副交感神经模式。这个模式可以让身体更放松，你可能听说过它是“休息消化”状态，虽然它在身体中还有其他作用。这种更放松的状态确实可能让我们感到非常困倦。如果摄入太多碳水化合物，还会让我们特别想睡觉。
However, if we have any food, if we have enough of it, that is if our gut is full, it diverts blood to our gut and we become sleepy and we can't focus as well. So a lot of people really like fasting in the state of being fasted for focusing concentration because they don't have as much of that parasympathetic activation. They're just not as sleepy. And in fact, under those conditions, half as much caffeine will give you just as much lift as twice as much caffeine will give you on a full belly of pasta. And that's just the way that caffeine interacts with blood glucose.
不过，如果我们吃了东西，特别是吃得很饱时，血液就会被输送到肠胃，让我们感到困倦，注意力也会下降。因此，很多人喜欢在空腹时进行专注，因为此时副交感神经系统的激活较少，人不会那么困。实际上，在空腹的情况下，摄入一半量的咖啡因就能达到饱腹时双倍咖啡因带来的提神效果。这就是咖啡因与血糖交互作用的结果。
So what I like you to imagine is if you had a measure of focus from zero to 10, these are arbitrary units, 10 being maximally focused and zero being not focused at all. Imagine a U-shaped function, where if you're very fasted, you're going to have a high degree of focusing concentration. But then if you ingest some food in your belly is full, your focus and concentration is reduced. But having enough blood glucose and maybe even elevated blood glucose will increase cognitive function.
我希望你能想象一下，如果有一个从0到10的专注度量表，10表示极度专注，0表示完全不专注。这是一个任意设定的单位。想象一条U形曲线：如果你处于空腹状态，你的专注度会很高。但是，如果你吃了东西，肚子很饱，你的专注度和注意力会下降。不过，血糖水平足够甚至升高时，反而可以提升认知功能。
So there are two ends of the spectrum. On one end of the spectrum, blood glucose is relatively low and you're fasted and you can think and behave in a very concentrated way. And on the other end of the spectrum, you have a lot of blood glucose, or I should say sufficient blood glucose. You never want your blood glucose to be too high. And that allows your neurons to encode and perceive and basically allow you to think really clearly. So you sort of have to pick your condition.
在这个范围的两端，一个极端是血糖相对较低，也就是空腹状态，这时你的思维和行为会非常集中。而在另一个极端，你的血糖充足（但不应该太高），这会让神经元有效地编码和感知，从而让你的思维非常清晰。所以，你需要选择你希望处于的状态。
What do you want for your balance of focusing concentration? I actually do both. So what I do is, as I mentioned before, I eat my meals sometime around 11 a.m. my first meal typically, unless I'm very hungry when I wake up. And so I will do my workout and one bout of focused work. I always think of this as my hard work early in the day. And I do that fasted. I'll be consuming water with electrolytes, maybe element or other electrolytes, maybe some caffeine as well in the form of your bimote or coffee.
你想如何平衡专注力呢？其实，我会综合运用一些方法。就像我之前提到的，我会在上午11点左右吃第一餐，除非我一早醒来就特别饿。通常，我会在吃东西前先进行锻炼和一次专注的工作。我认为这段时间是一天中最费力的工作时间。我会在空腹时完成它们，同时饮用加电解质的水，比如element或者其他电解质，可能还会摄入一些咖啡因，比如通过喝bimote或者咖啡的方式。
That's my first focus bout of 90 minutes or less. That is essentially done fasted. And then I'll eat. And then I do notice after I eat, I actually have a diminished capacity to focus. But then again in the afternoon, I will do another 90 minute bout of focus. And I'll talk about some of the tools I use to make sure that that bout of focus is optimal for getting the most amount of focused work done, whether or not it's mental work or physical work, although I tend to do my physical work early in the day and my mental work, both early and late in the day.
这是我第一次把注意力集中90分钟或更短时间。这个过程基本上是在空腹状态下完成的。然后我会吃东西。吃完后，我确实注意到自己的专注能力有所下降。不过，下午我会再进行一轮90分钟的专注。我也会讲一些我用来确保这段专注时间达到最佳效果的工具，无论是心理工作还是体力工作。尽管如此，我倾向于在一天中早点进行体力活动，而心理工作则会在早晚进行。
So to make this very simple or as simple as I can for you, being fasted is great for focusing concentration, provided you're not thinking about food the entire time. And being fed is terrific for focusing concentration, actually can improve neuronal function provided that you didn't eat too much food. So one way to manage this is if you're going to have a lunch to make sure that you don't stuff yourself at lunch, that you're not overeating and to not get quite so full that you push your nervous system into this parasympathetic mode and make it hard to focus in the afternoon.
为了让你更容易理解，我把这段话简单地翻译成中文：
空腹有助于集中注意力，前提是你不是一直在想着食物。而吃饱也有利于集中注意力，并且实际上可以改善神经元功能，前提是你没有吃得过多。因此，一个管理方法是，如果你要吃午餐，请确保不要过量进食，不要吃得太饱，以免让你的神经系统进入副交感神经模式，导致下午难以集中注意力。
I know a lot of people experience a dip or even a crash in energy in the afternoon that make it really hard to focus. For that reason, I'll just remind people of a tool I've talked about many times before, which is based on the biology of adenosine and caffeine, etc. Which is to delay your first caffeine intake to 90 to 120 minutes after waking up. I know that can be painful for certain people. I violate that rule when I'm working out very early in the morning.
我知道很多人在下午会经历能量下降甚至崩溃，这让人很难集中精力。因此，我想再次提醒大家一个我之前多次提到的工具，这是基于腺苷和咖啡因等生物学原理的。具体来说，就是在你醒来后90到120分钟再喝第一杯咖啡。我知道对某些人来说这可能有点困难。当我在早晨很早锻炼时，我也会违反这个规则。
I'll drink my caffeine before my workout, which often occurs within 30 to 60 minutes of waking. But in general, unless I'm working out very early, I will ingest my caffeine 90 to 120 minutes after I wake up. So again, I want to emphasize that if you hear somebody out there say being fasted is optimal for focus and concentration. Well, that is true in one context and perhaps ideal for a certain part of the day. And other people will say, no, you know, neurons run on glucose.
我会在锻炼前喝咖啡因，这通常是在我醒来后30到60分钟内进行的。但是一般来说，除非我很早就锻炼，否则我会在醒来后90到120分钟摄入咖啡因。因此，我想再次强调一下，如果你听到有人说空腹状态下的专注和注意力最佳，这在某种情境下确实正确，可能在一天的某个阶段是理想的。不过，也有其他人会说，人的神经元运行需要葡萄糖。
You need glucose in your bloodstream in order to get those neurons to be tuned. That is to respond with electrical activity in the optimal way when you're reading something or when you're trying to perform exercise. Well, that's also true. And of course, you can incorporate both. I, in fact, as I just described, incorporate both fasted states and fed states in order to optimize my concentration and focus.
你需要血液中有足够的葡萄糖，这样在阅读或锻炼时，神经元才能以最佳状态回应并进行电活动。这确实是正确的。当然，你可以把两者结合起来。实际上，正如我刚才所说，我把空腹状态和进食状态结合起来，以提高我的注意力和专注力。
And as a brief note about ketosis, for those of you that actually managed to transition into ketosis and are maintaining a ketogenic state, that, as I mentioned earlier, can enhance brain function, concentration and focus because of the way in which ketones can be used as a so-called optimal fuel for neurons. The ketogenic diet was originally designed, if you will, for epilepsy. It has a whole relationship to epilepsy and controlling epileptic seizures. And it can, in fact, allow people to achieve focus-concentrated brain states. So in the future, I'll do an episode about ketosis and be sure to circle back on how to optimize ketosis for focusing concentration.
关于酮症状态简单说明一下，对于那些已经成功进入并保持酮症状态的人来说，正如我之前提到的，这种状态可以增强大脑功能、注意力和专注力，因为酮体被称为神经元的最佳燃料。酮类饮食最初是为了治疗癫痫而设计的，它与癫痫和控制癫痫发作有着密切的关系。实际上，它可以帮助人们实现高度专注的脑力状态。未来我会制作一个关于酮症的节目，并重点讲解如何通过优化酮症来提升注意力和专注力。
Although I have to believe that most of the people listening to this are probably not in ketosis or falling a ketogenic diet. So that's why I mainly focused on fasted states and fed states. And just to make sure that I'm thorough, a fasted state to me would be a state in which you haven't ingested any calories, but may have ingested caffeine or maybe even a small amount of artificial sweetener or something like that. But really haven't ingested any significant number of calories in the previous four to eight or maybe even 12 hours.
虽然我认为大多数听众可能并未处于生酮状态或遵循生酮饮食，因此我主要关注禁食状态和进食状态。为了确保解释清楚，我所说的禁食状态是指在之前的四到八个小时，甚至可能是十二个小时内，您没有摄入任何热量，但是可能摄入了咖啡因，或者少量的人造甜味剂等。总之，没有摄入显著数量的热量。
And again, there's tremendous variation here depending on how long people have fasted, whether not we're talking about the state right after people wake up, et cetera. Again, if you're interested in intermittent fasting, both for sake of mental and physical health and performance, check out our episode on fasting at HubermanLab.com. I also want to touch back on this idea of which foods can increase focus. You know, in the episode on ADHD that I did, I touched on this quite a bit as it relates to elimination diets. You know, there's a whole industry and a ton of interest for obvious reasons into what sorts of things kids and adults should and shouldn't eat in order to reduce symptoms of ADHD.
再次，这里存在很大的差异，这取决于人们禁食的时间长度，以及我们讨论的是人们刚醒来的状态等等。如果你对间歇性禁食感兴趣，无论是出于心理和身体健康，还是为了提高表现，可以访问HubermanLab.com上我们关于禁食的节目。我还想重新谈谈哪些食物可以提高注意力。在我关于多动症(ADHD)的节目中，我多次谈到了这种与消除饮食有关的内容。显而易见的是，为了减少多动症的症状，对于儿童和成人应该或不应该吃哪些东西，有整个行业和大量的关注。
I think that the sum total of those data point to the fact that reducing simple sugar intake and certainly highly processed foods, so ice cream, candy, chips, et cetera, those sorts of things really does seem to improve symptoms of ADHD in both children and adults. But once you move past that and you start to say, well, which foods can improve concentration and focus? Well, foods that, for instance, include a lot of tyrosine, which is a precursor to dopamine. And now you know why dopamine is important in this context are certainly going to increase concentration and focus.
我认为，这些数据总的来说表明，减少单糖的摄入量，特别是高度加工食品，比如冰淇淋、糖果、薯片等，确实有助于改善儿童和成人的多动症（ADHD）症状。但是，当你进一步讨论哪些食物能改善专注力和注意力时，比如那些富含酪氨酸的食物，这种物质是多巴胺的前体。现在你知道多巴胺在这个环境中为什么重要了，它确实能提升专注力和注意力。
So things like parmesan cheese, certain meats, certain nuts, you can look up which foods contain high amounts of tyrosine. There are also some fruits and vegetables that include high amounts of tyrosine. But to be quite direct, it doesn't matter whether or not you're ingesting foods that are rich in the precursor amino acids to dopamine, acetocholine, et cetera, if you're consuming large amounts of those foods, that is one can look and see, for instance, that a stake includes a lot of the precursors to acetocholine. It has amino acid precursors to dopamine as well.
有些食物如帕尔马干酪、某些肉类、某些坚果中含有大量酪氨酸，你可以查找哪些食物富含酪氨酸。有些水果和蔬菜中也含有较高的酪氨酸。但是，直接来说，如果你大量摄入这些富含多巴胺、乙酰胆碱等前体氨基酸的食物，其实影响不大。比如，一块牛排可能含有大量乙酰胆碱的前体物质，也含有多巴胺的氨基酸前体。不过，单单摄入这些成分对身体影响不一定显著。
And there are other foods that will do that as well. But if I were to ingest say two ribeye steaks, that's a lot of meat and it will direct a lot of blood to my gut. And it will cause me to be sleepy and that will create challenges in me being able to achieve states of focus and concentration. So the simple way to put this is if you eat too much or you eat a very large volume of food, you are going to diminish your focus and concentration. Okay. The key is to eat enough that you're nourished for the certain activities, mental and physical that you need to perform.
还有其他食物也会产生类似的效果。但如果我吃，比如说两块肋眼牛排，那是很多的肉，会导致大量血液流向我的肠胃，这会让我感到困倦，从而影响我集中注意力和专注的能力。简单来说，如果你吃得太多或者一次吃下大量食物，你的专注力和注意力都会下降。关键是要吃到足够的量，以便为你需要进行的某些活动，无论是心理上的还是身体上的，提供必要的营养。
But if you're eating large meals, you are going to diminish your concentration and focus. Period. I know many people are curious as to whether or not caffeine can improve focus and concentration. And indeed it can. There is an immense amount of data supporting the idea that caffeine provided it's consumed in the appropriate dosages can improve mental performance and physical performance. And it largely does that through improvements in focus and concentration.
但如果你吃得太多，你的注意力和专注力会下降。就这样。我知道很多人好奇咖啡因能否提高注意力和专注力。确实可以。有大量数据支持这样的观点：只要在合适的剂量下摄入咖啡因，它就能提高心理和身体表现。咖啡因主要通过改善注意力和集中力来实现这些提升。
The dosage of caffeine, of course, is going to depend on how caffeine adapted you are, how much caffeine tolerance you have. And that is going to vary tremendously depending on whether or not you ingest that caffeine with or without food, as I mentioned earlier. But there is a kind of general range in which we can talk about caffeine as being useful for focus and concentration. And the range is basically from 100 milligrams to 400 milligrams.
咖啡因的剂量当然会取决于你对咖啡因的适应程度和你有多大的咖啡因耐受性。而这又会因你是否随餐摄入咖啡因而产生很大差异，就像我之前提到的那样。但我们可以说，咖啡因在提升注意力和集中力方面有一个大致的有效范围，这个范围基本在100毫克到400毫克之间。
I want to caution everybody out there. If you're somebody who suffers from anxiety or panic attacks and you're not used to ingesting caffeine, then you run out and ingest 400 milligrams of caffeine in the form of espresso or your bimote or an energy drink or in pill form, that is going to be very uncomfortable for you. You're going to be sweating profusely. Your heart rate is going to increase. You're going to be quite panicked in fact or at least anxious. So be cautious with your use and adopting of caffeine if you're not already caffeine adapted.
我想提醒大家注意。如果您有焦虑症或容易惊慌失措，并且平时不常摄入咖啡因，那么突然摄入400毫克的咖啡因，比如通过浓缩咖啡、快速饮料、能量饮料或药片形式，会让您感到非常不适。您可能会大量出汗，心跳加速，甚至感到恐慌或至少感到焦虑。因此，如果您不习惯摄入咖啡因，请谨慎使用和适应咖啡因。
But most people do quite well to ingest 100 to 200 milligrams of caffeine prior to doing some focused work. And again, I recommend delaying your caffeine intake to 90 to 120 minutes after waking unless you are using that caffeine to really jolt your system before a workout. Caffeine can of course be ingested in various forms, even pill form. But most people ingested in the form of coffee or my particular favorite way to ingest caffeine is your bimote.
但大多数人在进行一些需要专注的工作之前，摄入100到200毫克的咖啡因效果会很好。我建议在醒来后延迟90到120分钟再摄入咖啡因，除非你是为了在锻炼前给身体快速补充能量。当然，咖啡因可以通过多种形式摄入，甚至可以是药片形式。但大多数人还是通过咖啡摄入咖啡因，我个人最喜欢的方式是通过“bimote”饮用。
It is important and I should note that you should actively avoid the smoked versions of your bimote as they contain a lot of carcinogenic cancer promoting compounds. There's some great yearbomente brands out there that most cost effective way to consume it would be to use the loose leaf tea and to pour water over that. There's one particular brand that I like. I don't have any affiliation to them whatsoever. But I've been using it for years. It's Anna Park. It's an organic brand that is sold by mine on Amazon. You can find it elsewhere on the internet as well.
重要的是，我应该提醒你，应该主动避免食用烟熏版本的bimote，因为它们含有许多促癌的致癌化合物。有一些很棒的yearbomente品牌，最经济实惠的食用方法是使用散装叶茶，然后用水冲泡。我特别喜欢一个品牌。我和他们没有任何关系，但我多年来一直在使用。这个品牌是Anna Park，是一个有机品牌，由Mine在亚马逊上销售，但你也可以在其他地方的互联网上找到。
Again, I don't have any affiliation to them. It's just very cost effective, very clean. It doesn't have the smoked flavor. At least the one that I buy is not the smoked varieties and none of the carcinogenic compounds are in there at least that I'm aware of. I like the way it tastes and it provides a very even lift and stimulant that I think certainly works for me and that a number of people I know that have suggested to also enjoy your bimote or caffeine.
再次声明，我与他们没有任何关联。这个产品性价比很高，非常干净。它没有烟熏味，至少我买的不是烟熏版本，而且据我所知，其中不含任何致癌物质。我喜欢它的味道，它提供的提神效果很均衡，对我非常有效，我认识的很多人也有类似的体验，并且他们也推荐它来替代咖啡因。
Also have other additional benefits. In particular, the caffeine in your bimote and coffee and other sources of caffeine are known to increase the density and efficacy that is the number and the function of dopamine receptors. This has been shown in humans several times. By ingesting caffeine pretty regularly, you're actually increasing the ability of dopamine to have this effect of increasing motivation and drive.
此外，还有其他附加的好处。特别是，你的茶和咖啡中的咖啡因以及其他来源的咖啡因，已被证明能够提高多巴胺受体的数量和功能。这一点在人类身上已经多次被证实。通过定期摄入咖啡因，你实际上提高了多巴胺增强动机和驱动力的能力。
I tend to ingest caffeine only early in the day. I tend to cut off my caffeine and take somewhere around 1 or 2 pm to ensure that I can get into a good night's sleep. But I realize that there are people out there that ingest caffeine is late as 2 or 3 in the afternoon and can still sleep fine. I will caution those of you that think that you can drink caffeine in the evening or nighttime and still fall asleep.
我通常只在一天的早些时候摄入咖啡因。我通常会在下午1点或2点左右停止摄入咖啡因，以确保我能够获得良好的睡眠。但我知道，有些人会在下午2点或3点仍然摄入咖啡因，但仍能入睡。不过，我要提醒那些认为可以在晚上喝咖啡因饮料还能入睡的人，可能要小心。
All of the research points to the fact that the architecture of your sleep and the depth of your sleep is disrupted even if you're able to fall and stay asleep. The sleep you're getting is simply not as good as the sleep you would get if you were to shut off your caffeine intake at least 8 hours before bedtime and ideally more like 10 or even 12 hours before bedtime. But of course, there are practical constraints as well.
所有研究都指出，即使你能入睡并保持睡眠，但你的睡眠结构和深度仍会受到干扰。你得到的睡眠质量根本不如在睡前至少8小时（理想情况下是10或甚至12小时）停止摄入咖啡因时的那种睡眠。但是，当然也存在一些实际限制。
Okay, so caffeine is increasing dopamine's function by changing the number and efficacy of dopamine receptors. But of course, it also increases our wakefulness, our alertness. And that is largely through the neurochemical systems related to adenosine, which is a molecule that builds up in our brain and body the longer we are awake. It's part of the sleepiness system, if you will. Makes us feel fatigued or tired.
好的，咖啡因通过改变多巴胺受体的数量和效能来提高多巴胺的功能。当然，它也提高了我们的清醒度和警觉性。这主要是通过与腺苷相关的神经化学系统实现的。腺苷是一种随着我们清醒时间的增长在大脑和身体中累积的分子。可以称之为“让我们感到困倦的系统”中的一部分，使我们感到疲惫或困倦。
And caffeine also operates on the epinephrine, the adrenaline system. In fact, if we ingest too much caffeine, we'll sometimes get the jitters. Those jitters are really the sympathetic as it's called nervous systems bias toward movement. And our pupils will dilate. They actually get broader. Now, somewhat paradoxically, when our pupils get bigger, the pupils of our eyes that is, our visual world actually narrows. It becomes more tunnel-like. A lot of people don't realize this.
咖啡因也对肾上腺素系统起作用。实际上，如果我们摄入过多咖啡因，有时会感到紧张不安。这种抖动实际上是所谓的交感神经系统倾向于运动所致。同时，我们的瞳孔会放大，实际上变得更宽。矛盾的是，当我们的瞳孔变大时，我们的视觉范围实际上会缩小，变得更像隧道视野。这一点很多人不了解。
When our pupils are really small, that means we are relaxed. So if you ever see someone really tiny or you'll pin-sized pupils, they are very relaxed. If their pupils are very big, they're very dilated, well then they are very amped up. They are very, very alert. Caffeine increases alertness by increasing epinephrine, adrenaline release both in the brain and within the body. And so that's another way that it facilitates focus and concentration.
当我们的瞳孔很小的时候，这意味着我们很放松。所以，如果你看到某人的瞳孔非常小，就像针尖一样，他们是非常放松的。如果他们的瞳孔很大，非常扩张，那么他们非常兴奋，并且非常警觉。咖啡因通过增加在大脑和身体内的肾上腺素释放来提高警觉性。这也是它帮助提高注意力和专注力的一种方式。
Now, there are other ways to increase epinephrine in the brain and body besides caffeine or other stimulants. And in fact, that has been studied. There's an excellent study that was carried out, not that long ago, on how stress itself can increase our ability to focus and concentrate. That's right. How stress itself can increase focus and concentration. Most people think of stress as impairing our ability of focus. But that's actually not true. When we are stressed, it involves the deployment, the release of adrenaline, epinephrine. And that adrenaline both changes our visual field. In other words, it narrows our vision to a more tunnel-like focus. That is, it makes the arrow in our metaphor of the arrow more sharp. And it improves our concentration.
现在，除了咖啡因或其他兴奋剂，还有其他方法可以提高大脑和身体中的肾上腺素水平。事实上，这方面已经有研究。一项优秀的研究不久前探讨了压力如何能够增强我们专注和集中注意力的能力。没错，压力本身可以提高专注力和注意力。大多数人认为压力会损害我们的专注能力，但实际上并非如此。当我们感到压力时，身体会释放肾上腺素。而这种肾上腺素不仅会改变我们的视野，还会让我们的视线更加集中，就像隧道一样。这就好比让箭头在比喻中变得更加锋利，从而提升我们的注意力和专注力。
This makes sense given what we know about stress. When we're stressed, we tend to be stressed about a specific thing. We start anticipating or wondering or thinking about what's going to happen next, what led up to this? How is this going to impact me? How do I feel right now? It really narrows the context of our thinking and our behavior. It's one of my favorite studies that really illustrates how stress can improve concentration and performance is one that was published not that long ago. And I will provide a link to this in the show notes.
根据我们对压力的了解，这很有道理。当我们感到压力时，通常是对某件具体的事情感到紧张。我们开始预期、猜测或思考接下来会发生什么，是什么导致了这一切。这会如何影响我？我现在感觉如何？这实际上限制了我们的思维和行为范围。有一项我非常喜欢的研究生动地说明了压力如何提高注意力和表现，这项研究是最近发表的。我会在节目备注中提供该研究的链接。
It's a paper published in the journal Experimental Psychology in 2020. The title of the paper is not surprisingly acute stress improves concentration performance. First author, deGrute, D-E-G-R-O-O-T-E. And this study involved a number of subjects and stressing them out or not prior to a cognitive or concentration task. And there are a lot of data in this paper, but I'm just going to home in on one specific set of data. I should mention, as I go there, that they measured things like cortisol, a stress hormone, they measured anxiety.
这是一篇发表在2020年《实验心理学》期刊上的论文。论文的标题并不令人意外，叫做《急性压力提升注意力表现》。第一作者是deGrute，名字拼写为D-E-G-R-O-O-T-E。研究中涉及多名参与者，研究人员让他们在进行认知或注意力任务之前受到压力或不受压力影响。虽然论文中有很多数据，但我会专注于其中一个特定的数据集。在说明这个数据集之前，我要提到，他们测量了如皮质醇（一种压力激素）和焦虑等指标。
It's a quite thorough study. And what they found was that concentration performance improved manyfold, I should say, from there was greater than doubling of concentration and performance in the stress group. And stress in this context was provided using a standard way of inducing stress. What they basically do is they bring subjects into the laboratory and they have to either do something fairly mundane in the control group, or they have to do a simulated job interview and arithmetic task. And they're being evaluated as doing this. So this isn't, you know, intense psychosocial stress.
这是一项相当深入的研究。他们发现，专注力和表现明显提升，压力组的专注力和表现甚至翻倍。在这个研究中，压力是通过一种标准方法来引发的。具体来说，他们将受试者带入实验室，控制组的人需要完成一些相对平淡无奇的任务，而压力组的人则需要进行模拟的工作面试和算术任务。在执行这些任务时，他们会受到评估。这并不是那种极端的心理社会压力。
You know, they're not watching anything disturbing, they're not being traumatized in any kind of way. This is fairly low levels of stress that right, there are levels of epinephrine. And we know this from this study and other levels of cortisol, another stress hormone, modestly within their brain and blood. But that even modest increase in these stress hormones and their reported psychological levels of stress really enhance their focus in concentration. This may come as surprising because you, like many people think, gosh, stress really diminishes cognitive performance, but that's absolutely wrong.
你知道，他们没有观看任何令人不安的东西，也没有受到任何形式的创伤。这实际上是相对低水平的压力。研究表明，他们的体内有一定水平的肾上腺素和皮质醇（这是一种压力荷尔蒙），在大脑和血液中的浓度都很适中。但即使是这种适度增加的压力荷尔蒙水平和心理压力感受实际上可以增强他们的注意力和专注力。你可能会感到惊讶，因为许多人，包括你，可能认为压力会降低人的认知表现，但这绝对是错误的。
Stress improves cognitive performance. Now, of course, there are other ways to increase stress levels and to do that in healthy ways to improve concentration and performance. And one of the best ways to do that because it's so sure fire and it's generally safe provided you do it safely is deliberate cold exposure. This is something I've talked about on the podcast before. But deliberate cold exposure can be achieved by getting into a cold shower for one to five minutes. If you're not used to it, you probably want to start with one minute or you can get into an ice bath or nowadays there are a number of different commercial sources of circulating cold water or if you have access to a body of cold water like a lake or a pool or a notion.
压力可以改善认知表现。当然，还有其他方法可以增加压力水平，从而健康地提高注意力和表现。其中一种最有效且通常是安全的方式是有意的冷暴露。我在播客中也提到过这一点。要实现有意的冷暴露，你可以淋一分钟到五分钟的冷水澡。如果你不习惯，可以从一分钟开始，或者泡在冰浴中。现在市面上也有许多循环冷水装置可以选择，或者如果你附近有湖泊、泳池或海洋这样的冷水水体，也可以利用它们。
We know that getting into cold water or under cold water greatly increases epinephrine levels and dopamine levels in the brain and blood. There's a beautiful study that was published in the European Journal of Physiology that showed that the increases in dopamine are massive, you know, near doubling or more of dopamine levels that are very long lasting for hours and epinephrine and indeed cortisol levels are also increased and in ways that support not just immune system function because they do that but and mood because it does that. But they can really improve concentration and focus.
我们知道，接触冷水或淋浴冷水会大大增加大脑和血液中的肾上腺素和多巴胺水平。有一项非常精彩的研究发表在《欧洲生理学杂志》上，显示多巴胺水平的增加是巨大的，几乎翻倍或更多，并且这种效果可以持续数小时。同时，肾上腺素和皮质醇水平也会增加，这不仅有助于增强免疫系统功能和改善情绪，还可以显著提升注意力和专注力。
I touched on this a little bit in an episode about memory that there is an age old practice really dating back to medieval times of putting people into cold water right after they learn something in order to spike to increase their epinephrine as a way to consolidate those memories. For sake of today's discussion, if you're interested in ways to improve focus and concentration, you need to increase your epinephrine, your adrenaline levels. Cold water exposure is one of the most efficient ways to do that. This is not a biohack. I don't like the word hack. I know it's commonly used but a hack is something where you're using one thing for a different purpose than it was originally intended for.
在一集中，我稍微提到了一个古老的做法，可以追溯到中世纪时期：就是在人们学习完某些东西之后，立即把他们放入冷水中，通过提高肾上腺素水平来巩固记忆。为了今天的讨论，如果你有兴趣提高注意力和专注力，就需要增加肾上腺素和肾上腺素水平。接触冷水是实现这一点最有效的方法之一。这并不是一种所谓的“生物黑科技”。我不喜欢“黑科技”这个词。我知道它很常用，但“黑科技”指的是用一种事物去完成它最初并不用于的目的。
And here I'm not referring to the shower, the cold bathroom, referring to epinephrine. Epinephrine is a neurochemical that will place your vision into more of a tunnel mode which will allow you to focus on cognitive work or physical work in a more specific way. You're not going to be as distractable and it's very easy to achieve by getting into a cold shower or cold body of water for a brief period of time. People always ask how long to get under or into cold water and how cold to make it. Here's the thing.
这里我不是在谈论淋浴或冷浴室，而是在说肾上腺素。肾上腺素是一种神经化学物质，它可以将您的视觉调整为更集中的模式，使您能够更专注于脑力或体力工作。这样一来，您就不那么容易分心了，而且通过短时间的冷水淋浴或浸入冷水中很容易实现。人们总是在问要在冷水中待多长时间以及水温要多冷。重点在这里。
It should be uncomfortably cold but safe to stay in for one to five minutes. Okay, so uncomfortably cold that you really want to get out but safe to stay in. Not so cold that it's going to give you a heart attack and not so warm that it's comfortable that it doesn't create that adrenaline release. Cold water exposure, I should say deliberate cold or non-deliberate cold water exposure reliably increases epinephrine levels. It is incredibly useful as a tool for this and it is in fact zero cost or even negative zero cost.
这段话的意思是：你待在水中应该感觉到非常冷，以至于让你非常想要离开，但同时要确保在水中停留一到五分钟是安全的。也就是说，水温不能冷到会导致心脏病发作，但也不要温暖到让你感到舒服，因为这样就无法刺激肾上腺素的释放。我应该强调，故意或非故意的冷水接触会显著增加肾上腺素水平。作为一种工具，这种方法极其有效，并且成本为零，甚至可以说是负零成本。
How could it be negative zero cost? Well, you can certainly save on your heating bill by taking a cold shower. So that's one way. And for those of you that have access to devices or locations where you can get into cold water, you can submerge. Well, then that can work. For those of you that don't maybe take a cold bath, you get in up to your neck. That's going to be most efficient for those of you that can't do that. You'll get under a cold shower.
怎么可能会有负零成本呢？其实，你可以通过洗冷水澡来节省暖气费。这是一种方法。如果你有条件或设备，可以在冷水中浸泡，那么这也行得通。对于那些没有这种条件的人，可以洗一个冷水浴，把水淋到脖子以下。对那些无法做到洗冷水浴的人来说，可以用冷水淋浴，这也是一种高效的方法。
Again, it should be uncomfortably cold to the point where you want to get out but that you can safely stay in for one to five minutes. How long should you do it before a work-out? Well, if you get into really cold water, it's uncomfortably cold and get out after about three minutes, you're probably good to go. Dry off and get to work. Some of you might think this is a little bit silly as a tool for focus and concentration but if you look at the data on epinephrine and how powerfully it can increase focus, I think you'd be very impressed.
再次强调，水温应该冷到令人感到不适，但仍能安全呆一到五分钟。运动前该泡多久呢？如果你在非常冷的水中，感到不舒服并在三分钟后出来，那就差不多可以了。擦干身体并开始运动。对于一些人来说，可能会觉得这种方法有点傻，用来提升注意力和专注度。但如果你看看关于肾上腺素的数据以及它如何强力提升注意力，你可能会对此印象深刻。
I mean, it certainly can increase one's ability to attend a specific visual stimuli. So for reading or math work, etc. It's going to be very useful. Now, of course, you don't want to make it so cold that you're shivering and chattering the whole time and of course, you could if you like, combine this with 40 Hertz binomial beats. There's no reason why you couldn't combine the two protocols. But the point here is that a lot of people would love to and I think ought to leverage the health promoting and powerful effects of increasing epinephrine on focusing on concentration and running out and getting stressed by a life event or getting into an argument or something like that simply as a way to increase focus and concentration.
这段话的意思是：我认为，这确实可以提高一个人对特定视觉刺激的注意能力。因此，对于阅读或数学作业等任务，它会非常有用。当然，你不希望让环境冷得让你一直在发抖。不过，如果你愿意，可以将其与40赫兹的双耳节拍结合使用。没有理由不能将这两种方法结合起来。但这里的重点是，很多人会愿意利用这一点，我认为他们应该利用通过增加肾上腺素来改善健康，以及增强专注力和注意力的强大效果，比如应对生活事件中的压力或争吵等情况。这样可以作为增强专注力和集中注意力的一种方式。
It doesn't seem that adaptive to me. So deliberate cold exposure is a straightforward way to do that. It doesn't involve anyone else. I suppose you could do it with somebody else but it doesn't require anyone else. And again, there are zero, low and even negative cost ways to approach that. If you'd like to know how long the positive effects of epinephrine last toward improving focus and concentration, well, if we look to that study from de Groot at all, the acute stress improves cognitive performance study, they measured concentration before and 30 minutes after the stress was induced.
这对我来说似乎不太适应。不过，有一个简单的方法就是刻意进行冷敷。这样做不需要其他人参与。当然，你可以找其他人一起做，但不一定需要别人。而且，存在一些成本为零、低成本甚至没有成本的方法可以实现。如果你想知道肾上腺素对提升注意力和集中力的积极影响能持续多久，可以参考de Groot等人的一项研究：急性压力如何改善认知表现。他们在压力诱导之前和之后30分钟分别测量了注意力水平。
And there does appear to be a quite long lasting really up to an hour or more effect of increasing epinephrine. So how might you apply these sorts of protocols early in the day or later in the day? Well, one suggestion or one potential protocol would be if you're going to sit down and do some work, if you're already feeling alert and focused, no need to reach to this tool. But if you're feeling like your focus and alertness isn't quite where you'd like it to be, you could take a three-minute very cold shower or submerge yourself in cold water for three minutes.
看起来肾上腺素水平的提升效果可以持续一个小时或更长时间。那么你可以在一天中的早些时候或晚些时候如何应用这些方法呢？一个建议或者一个可能的方案是，如果你要坐下来工作而且已经感到警觉和专注，就不需要使用这些方法。但是，如果你觉得自己的注意力和警觉性达不到理想状态，你可以尝试洗一个三分钟的冷水澡或将自己浸泡在冷水中三分钟。
You might have a cup of coffee as well and then sit down and do that work, maybe even throw in the 40 Hertz binobytes. All of that would be layering in the different systems, the different neurochemicals, such as acetycoline, epinephrine, and dopamine that are going to lend themselves to a really terrific 90 minute or less workabout. Now I'd like to discuss some of the purely behavioral tools that quality peer reviewed science say can improve focus and concentration significantly.
你可以喝杯咖啡，然后坐下来开始工作，甚至还可以加入40赫兹的双脑节拍。这一切都是在运用不同的系统和神经化学物质，比如乙酰胆碱、肾上腺素和多巴胺，它们将有助于实现一个出色的90分钟或更短的工作效率。现在，我想讨论一些纯粹是行为上的工具，这些工具已被高质量的同行评审科学证明能够显著提高注意力和专注力。
At the beginning of today's episode, I talked about the study from Dr. Wendy Suzuki's lab, where they explored a 13-minute meditation done every day for a period of eight weeks. That meditation led to significant improvements in focus and concentration ability, as well as other aspects of cognitive performance. It also improved mood and reduced stress. So you might be wondering what exactly is this meditation. The meditation is very simple, and it's one that anyone can perform. What you would want to do is set a timer for about 13 minutes.
在今天节目的开头，我聊到了温迪·铃木博士实验室的一项研究。在这项研究中，他们探索了一种每天进行13分钟的冥想，持续八周。这种冥想显著提升了注意力和专注能力，还有其他认知表现方面的改善。同时，它还改善了情绪，降低了压力。那么你可能会好奇这种冥想到底是怎样的。其实这种冥想非常简单，任何人都可以进行。你所需要做的只是设置一个13分钟的计时器。
I don't think it has to be exactly 13 minutes, but since that's what they included in the study, you would set a timer for 13 minutes. You would sit or lie down, close your eyes, and you would simply focus on your breathing. Most people are going to benefit from only doing that breathing through their nose, but if you have some sort of obstruction or inability of breath, just through your nose, you could probably also do it by breathing through your nose and mouth, or just your mouth. But ideally, you would do just nasal breathing for a period of 13 minutes, concentrating on that breathing and concentrating, meaning bringing your awareness, your so-called interoceptive awareness, if you wanted to get really technical about it, your interoceptive awareness to a point just about an inch inside of your forehead.
我认为不一定要严格遵循13分钟，但由于研究中是这样设定的，你可以设定一个13分钟的计时器。你需要坐下或躺下，闭上眼睛，专注于你的呼吸。大多数人会从通过鼻子呼吸中受益，不过如果你有某种阻塞或仅通过鼻子呼吸有困难，你也可以通过鼻子和嘴巴一起呼吸，或者仅通过嘴巴呼吸。但理想情况下，你只需进行鼻呼吸，持续13分钟，专注于这个呼吸过程。所谓专注是指让你的意识集中在额头内约一英寸的地方，这被称为身体内感知意识，如果你想用比较专业的术语来说的话。
Now, of course, that might sound kind of gory to some of you, you've never actually been inside your forehead, but just about an inch behind your forehead is where you would want to place your concentration, while also concentrating on your breathing. Now, here's the thing about meditation that all studies of meditation show, which is that unless you are a very experienced meditator, your concentration, your focus will drift away from your breathing and away from that location about an inch inside your head, inside your brain, about just behind your forehead.
现在，当然，对于某些人来说，这可能听起来有点吓人，因为你从未真正进入过自己的额头之内。但在你的额头后面大约一英寸的地方，是你要集中注意力的地方，同时还要关注你的呼吸。关于冥想，有一个所有研究都表明的事实：除非你是一个非常有经验的冥想者，否则你的注意力和专注力会偏离呼吸，以及偏离那个在你大脑内、额头后面约一英寸的地方。
That will happen maybe every 10 seconds, every 20 seconds, maybe even every five seconds, but an important part of such a meditation practice to improve concentration and focus is that you are continually refocusing back to that specific location and refocusing back on your breath. This is something that, again, is not often discussed. People think that if you do a meditation and you're supposed to concentrate on your breath, that if your mind drifts that somehow you failed in that meditation, but actually that's not the case.
在这样的冥想练习中，你可能每隔10秒、20秒，甚至5秒钟就需要重新集中注意力到特定的位置，并再次专注于你的呼吸。这是一个很重要的部分，帮助提高专注力和集中力。而这点常常被忽略。很多人认为，当你进行冥想并应当专注于呼吸时，如果你的思绪漂移了，就意味冥想失败了。其实并不是这样的。
A huge component of improving your ability to focus and concentrate by way of neural plasticity, rewiring of the circuits for focus and concentration is the repeated return to a state of focus from a state of non-focus or diminished focus. Think about it like trying to drive down the freeway and staying between the lane lines, excuse me, and every once in a while because there's a bit of drift on the vehicle, maybe the wheels aren't aligned correctly or there's something else wrong with the chassis or the steering device, it starts to drift right a little bit, then you hit the rumble strip and then you pull back to the center.
通过神经可塑性来提高专注力和注意力的重要因素之一是反复将注意力从分散或减弱的状态拉回到专注状态。可以把这个过程想象成在高速公路上驾车保持在车道线之间。偶尔因为车辆有些偏移，可能是车轮没有对齐，或者底盘或转向装置有问题，汽车开始向右偏移，然后你会碰到震动条，这时你便会调整方向回到中心。
That's really what a focused meditation practice is about as opposed to expecting yourself to stay between the mental lane lines, so to speak. So if you're somebody who's going to do a practice of the sort that I described in 13-minute meditation practice every day, you'd want to sit or lie down, close your eyes, start to concentrate on your breath, focus your attention on a location about an inch behind your forehead and then fully expect that at some point you'll be thinking about something else and that's a cue to focus back to that location just about an inch behind your forehead and back to your breath.
这实际上就是专注冥想练习的核心，而不是期望自己始终保持在固定的思维轨道内。换句话说，如果你打算每天进行我描述的13分钟冥想练习，你可以坐着或躺下，闭上眼睛，开始集中注意力在呼吸上，把注意力放在前额后方约一英寸的位置。你完全可以预期在某个时刻，你会联想到其他事情，这时就把它当作提示，重新把注意力聚焦回前额后方大约一英寸的地方，并回到对呼吸的关注上。
By doing that repeatedly over and over, what you're really training up is the network within your brain that indeed includes that prefrontal cortex that you're focusing on as well as some other structures, the infertemporal cortex, indeed the hippocampus, a structure associate with memory and other components of the neural circuit that are involved in directing our mental focus and concentration. Again, I can't emphasize the importance of this practice being one of focusing and refocusing. In fact, I would prefer to call such a practice a refocus focus meditation or a constantly refocusing or maybe you all can come up with a better name for it. I'm certainly not that good at naming things, but this sort of meditation practice has been shown in the study, the Suzuki Lab and other studies, to really improve people's ability to focus and remain focused so much so that in the beautiful book, Altered States, they describe a number of different meditation practices.
通过不断重复这样的练习，你实际上是在训练大脑内部的神经网络，这个网络确实包括你所专注的前额皮层，以及其他一些结构，比如下颞叶皮层，甚至还有与记忆相关的海马体，以及参与指导我们精神集中和专注的神经回路的其他组成部分。我再次强调：这个练习的关键在于专注和重新专注。实际上，我更愿意称这种练习为重新专注冥想，或者不断重新专注冥想，可能你们可以想出一个更好的名字。我在命名方面确实不太擅长，但是这种冥想练习已被研究证实，包括铃木实验室和其他研究，能够显著提高人们的专注能力，使他们能够长时间保持专注。在一本名为《Altered States》的精彩书籍中，他们描述了一些不同的冥想练习。
Some a little bit longer than the one that I described, one that's 17 minutes, another one that's 30 minutes. Some people meditate as long as 16 minutes a day, although that's quite a long time in my opinion. The point here isn't how long you focus or somehow trying to achieve total focus for the entire 13 minute or 17 minute or 16 minute bout of meditation. While that would be wonderful, and I think many people aspire to do that, that's a lot of hard mental work. I think for most people out there, including myself, a relatively short meditation practice of about 13 minutes in which you fully expect your focusing concentration to drift, but that you are continually refocusing is going to be the most effective. Yes, indeed, the most effective at teaching yourself to focus and stay concentrated.
有些冥想的时间比我刚才提到的稍长，比如有17分钟的，也有30分钟的。有些人每天冥想长达16分钟，不过在我看来这已经是相当长的时间了。关键并不在于冥想持续多长时间，也不是要在整整13分钟、17分钟或16分钟的冥想中保持绝对的专注。尽管做到这一点会很棒，而且我知道很多人都想达到这种状态，但这需要大量的精神努力。对于包括我自己在内的大多数人来说，较短的冥想练习，比如持续13分钟，在这段时间内你的注意力可能会经常分散，但你需要不断地重新集中注意，这样的做法会更有效。确实，这是一个非常有效的方法来训练自己集中注意力和保持专注。
In fact, I invite you to interpret every time that you focus off that location about one inch behind your forehead as an opportunity to refocus and think about the refocusing as the trigger for teaching your neural circuits how to focus for extended periods of time. As a bonus to that sort of meditation practice, the study from when he Suzuki's lab also showed that people experience improvements in sleep and improvements in memory. So not just improvements in mood and reduction in stress and improvements in focus and concentration, but all these other positive benefits from just doing that 13-minute day meditation practice. It's one that I've started to adopt and have felt tremendous benefit from and that I encourage many of you to try as well.
事实上，我邀请你在每次把注意力从额头后大约一英寸的地方移开时，把它看作一个重新集中注意力的机会，并把这种重新集中注意力的过程视为训练你的神经回路如何长时间专注的触发器。作为这种冥想练习的额外好处，来自铃木实验室的研究还表明，人们在睡眠和记忆方面也有所改善。所以，除了情绪改善、压力减轻，以及专注力和注意力的提高外，只需进行每日13分钟的冥想练习，还能带来其他积极的好处。我自己开始采用这种方法，并感受到了巨大的益处，也鼓励大家尝试一下。
The one cautionary note is the one that I mentioned at the beginning of the episode, which is because the refocus, as I'll call it, meditation does involve a significant amount of effort and engagement of these prefrontal cortical circuits. It is disruptive to sleep if performed too closely to sleep. So if you are going to do that practice, I recommend that you not do it within the four hours prior to your bedtime. Earlier, I mentioned that I would talk about ways to improve focus if you are sleep deprived. This is something that I'm all too familiar with. I put a lot of effort into optimizing my sleep. That's something that with each passing year, I put more and more effort into. Again, because sleep is so vital for mental health, physical health, and performance of all kinds.
需要注意的一点是我在这一集开头提到的问题，由于重聚焦冥想（我会这样称呼）需要大量的努力和大脑前额叶皮层的参与，所以如果在睡前太接近的时候进行，会影响睡眠。因此，如果你要进行这种练习，建议不要在睡前四小时内进行。之前我提到过，会谈论一些在睡眠不足时提高注意力的方法。我对此非常了解，因为我投入了大量精力来优化我的睡眠。每过一年，我就会更加重视这一点。因为睡眠对于心理健康、身体健康以及各种表现都至关重要。
But certainly in my role as a student, in my role as a professor, and in my role in life, I've had numerous times in which I simply did not get enough sleep or my sleep was terrible for whatever reason. And yet, I still had work demands and social demands, etc. One practice that is very effective at allowing you to focus better than you would otherwise under conditions of sleep deprivation is so called non-sleep deep breast or NSDR. This is also referred to sometimes as yoga nidra. Yoga nidra actually means yoga sleep. Yoga nidra is a practice of lying down for about 10 to 30, sometimes even as long as 60 minutes. You listen to a script. It's an audio script that takes you through a progressive deep relaxation.
当然，无论是在作为学生的角色、教授的角色，还是在生活中的角色，我都经历过很多次没能获得足够好的睡眠的情况，无论出于什么原因。然而，我依然需要应对工作和社交方面的需求。有一种非常有效的方法可以帮助在睡眠不足的情况下提升专注力，这就是所谓的"非睡眠深度休息"（NSDR）。有时，这也被称为瑜伽睡眠。瑜伽睡眠实际上是指瑜伽中的休息状态。瑜伽睡眠是一种练习，你需要平躺下来，大约持续10到30分钟，有时甚至长达60分钟。你会听一个指导音频，让你逐步进入深度放松的状态。
It involves a body scan, some long exhale breathing. It is very restorative in the sense that one tends to emerge from yoga nidra or NSDR feeling greatly refreshed compared to how you felt prior to it. There is also terrific neuro imaging data from laboratories in Denmark showing that there's a restoration of dopamine levels in the so-called basal ganglia after NSDR aka yoga nidra. Whether or not you call it yoga nidra or NSDR, which is what I refer to it as non-sleep deep breast, you can find these scripts at zero cost, multiple places. You can find there's certain apps that are NSDR or yoga nidra apps. There is a NSDR protocol that was put out there by Made4, which is on YouTube that you can access for free. There is a NSDR or I should say a number of NSDR protocols through the Virtus-In app.
这段内容讲述了一种包括身体扫描和长时间呼气呼吸练习的过程。这种方法非常具有恢复性，因为通常在练习瑜伽睡眠或非睡眠深度休息（NSDR）后，感觉会比之前更加精神焕发。此外，丹麦实验室的神经影像学数据显示，NSDR后，大脑的基底神经节区多巴胺水平会得以恢复。无论你称之为瑜伽睡眠还是NSDR（我称其为非睡眠深度休息），你都可以在许多地方免费找到相关的脚本。有些应用程序专门用于NSDR或瑜伽睡眠。Made4在YouTube上发布了一个免费的NSDR指南。此外，在Virtus-In应用程序中也可以找到许多NSDR指南。
There are again a number of different places that one can access NSDR protocols. I do NSDR for 10 to 30 minutes per day every single day, not just on days where I'm sleep deprived. If I happen to be sleep deprived, I would extend that NSDR to 30 or 60 minutes. When you do that NSDR, we'll depend on when you have time for that NSDR. When I haven't slept well, what I'll try and do is find a quiet place where I can do NSDR for 30 or ideally 60 minutes. Sometimes I will fall back asleep during that NSDR. That's fine. If you do that, but most people will stay awake during the NSDR and then I'll emerge from that and go about my day.
有很多不同的地方可以使用NSDR协议。我每天都会坚持进行10到30分钟的NSDR练习，而不仅仅是在我睡眠不足的日子。如果我碰巧睡眠不足，我会将NSDR的时间延长到30或60分钟。何时进行NSDR取决于你有时间的时候。如果我没睡好，我会尽量找一个安静的地方进行30分钟或者理想情况下60分钟的NSDR练习。有时候在NSDR过程中我会再次入睡，这没关系。即使这样，大多数人还是会在NSDR过程中保持清醒，之后我会继续我的日常活动。
If in the afternoon, I'm very fatigued because of lack of sleep, I might do another NSDR of 10 to 30 or 60 minutes and then another work about. Again, NSDR is something I do every day. I talk a lot about this in the episodes related to sleep because it can help you get better at falling and staying asleep at night in addition to feeling restorative in that immediate time frame of the day in which you do NSDR. It's immensely beneficial at various times and for various purposes.
如果下午因为缺乏睡眠而感到非常疲惫，我可能会再进行一个 10 到 30 分钟或 60 分钟的 NSDR，然后再继续工作。再强调一下，NSDR 是我每天都会做的事情。我在与睡眠有关的节目中经常谈到这点，因为它不仅可以帮助你在晚上更好地入睡和保持睡眠状态，还能让你在白天进行 NSDR 时感到恢复活力。在不同时间和为了不同目的进行 NSDR都有极大的益处。
But here within the context of trying to concentrate and focus when you're sleep deprived, NSDR, aka yoga knee drop is an immensely beneficial practice. There's growing amounts of quality science pointing to the neurochemical replenishing effects, as I mentioned before, dopamine, but also the potential for NSDR to replace sleep that you've lost. I would never want anyone to try and use NSDR as a total replacement for sleep, but under conditions in which you cannot control your sleep, NSDR is going to be the best way that I am aware of to restore your ability to focus and concentrate for whatever purpose.
但是在缺乏睡眠的情况下尝试集中注意力时，NSDR（也称为瑜伽膝盖下压）是一种非常有益的练习。越来越多的高质量科学研究指出了其对神经化学物质的补充作用，例如我之前提到的多巴胺。此外，NSDR还有可能代替你失去的睡眠。我绝不建议任何人完全用NSDR来取代睡眠，但在你无法控制睡眠条件的情况下，NSDR是我所知的恢复专注和集中能力的最佳方法。
If you emerge from your NSDR and then during some caffeine, you'll notice an even greater capacity for focusing concentration for all the reasons directly related to caffeine. So again, NSDR is a general tool for enhancing your ability to sleep. It's a tool that you can use in order to compensate for, at least to some degree, compensate for loss sleep when you need to focus and concentrate. One thing that really contrasts NSDR and yoga knee drop with the sort of focus meditation that I talked about a few minutes ago, the 13-minute meditation is that during the 13-minute meditation, you're actively trying to refocus and focus, whereas during NSDR and yoga knee drop, you're actually trying to defocus.
如果你在进行非睡眠深度休息（NSDR）之后摄入咖啡因，你会发现你的注意力集中能力会更强，这是因为咖啡因带来的直接效果。再次说明，NSDR是一种普遍工具，可以提升你的睡眠能力。这也是一种可以在你需要专注和集中注意力时，弥补一定程度睡眠不足的方法。NSDR和瑜伽尼百的一个显著区别在于，它与我几分钟前提到的13分钟专注冥想不同：在13分钟冥想中，你积极尝试重新集中注意力，而在NSDR和瑜伽尼百中，你实际上是在尝试放松注意力。
So you can think of the 13-minute meditation for refocusing and focusing as directly tapping into and mediating improvements in the circuitry for focusing concentration, whereas you can think of NSDR and yoga knee drop as modulating your brain and body state to allow you to focus and concentrate better. Now, another tool that you can use to directly tap into the circuits for focus and concentration and to greatly accelerate neuroplasticity, the improvements, or I should say, the changes in those circuits that will allow you to focus and concentrate better, is hypnosis.
你可以把13分钟的冥想练习看作是直接改善专注力的回路，因为它专门用于重新集中和提高注意力。与此同时，也可以认为NSDR（非睡眠深度休息）和瑜伽中的膝盖放松练习是在调整你的大脑和身体状态，以更好地专注和集中。此外，还有一种方法可以直接激活和改善专注力回路，从而显著加速神经可塑性，也就是那些有助于你更好地专注和集中的回路的变化，那就是催眠。
A lot of people hear hypnosis and they think stage hypnosis, people squawking like chickens and doing things against their will. But actually, hypnosis is a typical but highly accessible brain state that's been studied with a lot of rigor at Stanford University School of Medicine by my colleague, Dr. David Spiegel. He's been a guest on this podcast previously. Hypnosis is a unique brain state because it's one in which you are deeply focused and yet deeply relaxed.
许多人一提到催眠，就会联想到舞台催眠，认为那是让人像鸡一样咯咯叫或做一些违背自己意愿的事情。然而，实际上催眠是一种典型但高度易于接触的脑部状态。斯坦福大学医学院的研究人员，特别是我的同事大卫·斯皮格尔博士，对催眠进行了深入研究。他曾是这个播客的嘉宾。催眠是一个独特的脑部状态，因为在这种状态下，人会高度集中注意力，同时又深度放松。
So to just sort of set up the array of practices here, so you can think about them logically, the focus refocus meditation is based on and focused on focus, no pun intended. NSDR and yoga knee drop are aimed at deep relaxation. Hypnosis is this atypical very powerful brain state in which you combine high levels of focus and deep relaxation. Now, it's a little bit of a tough one to just take oneself into. But fortunately, there's a tool based on a lot of quality peer-reviewed research from the Spiegel lab and other labs, and that is the Revery app, REVRI.
为了帮助你理清这些练习方法，以便更好地理解它们，我们可以这样来介绍：
1. 聚焦-再聚焦冥想：该方法的核心是专注。虽然说起来有些拗口，但它的确以专注为基础并以此为重点。
2. NSDR（非睡眠深度休息）和瑜伽睡眠法：这两种方法旨在实现深度放松。
3. 催眠：这是一种不太常见但非常强大的脑部状态，它结合了高度的专注和深度的放松。不过，这种状态难以轻松进入。
幸运的是，斯皮格尔实验室和其他实验室的高质量同行评审研究提供了一种工具，那就是Revery应用程序（REVRI）。这个应用程序可以帮助实现这种催眠状态。
The Revery app is available for no cost, at least for a period of time, and then I think they play certain elements of it behind a paywall. But you can try at zero cost. It's available for Apple soon, I think, also to be available for Android. And they have specific hypnosis protocols that you listen to, and these are very brief protocols. Follow the instructions you're listening to a particular audio script of David Spiegel himself.
这个应用程序Revery在一段时间内是免费的，我认为之后其中的一些内容需要付费才能使用。不过，你可以免费试用。这个应用程序很快会在苹果设备上推出，我想也会推出安卓版。它提供一些特定的催眠方案供你聆听，这些方案都比较简短。你会跟随指示聆听由David Spiegel本人录制的特定音频脚本。
And some progressive breathing, and actually some eye movements that are directly linked to the neural circuits that allow for these highly focused, deeply relaxed states. And there are components within the Revery app, specifically geared towards improving focus and concentration. So again, there's meditation for focus. There's deliberate decompression, NSDR, yoga, knee drop, which take you into deep relaxation. And then hypnosis is this very special, very directed state of highly focused and highly relaxed. I should say, deeply relaxed, that allow access to the neural circuits for focusing concentration and allow you to tune those up and to improve those very significantly in a very brief amount of time. And again, some of those hypnosis scripts are as short as eight minutes, some are as long as 13 minutes.
这段话的意思是：通过一些渐进式呼吸练习和眼部运动，可以直接激活与高度专注和深度放松状态相关的神经回路。在 Revery 应用程序中，有专门为提高注意力和集中力设计的内容。其中包括专注冥想、有意的减压、NSDR（非睡眠深度休息）、瑜伽和膝盖倾倒练习，这些都能让你进入深度放松的状态。而催眠则是一种非常特殊的状态，能够在高度专注和深度放松之间进行转换。这种状态可以让你接触到专注和集中力的神经回路，并在很短的时间内大幅度提升这些能力。有些催眠脚本的时间短至8分钟，有些则长达13分钟。
So what we're really talking about here are zero cost tools that directly tap into the neural circuits, the components within your brain that allow for deep relaxation, allow for deep focus and improve your ability to focus and concentrate over time simply by repeating these. How often do you need to repeat the Revery hypnosis for focusing concentration before you see benefits? Well, that will vary from person to person. I tend to use it once every third or fourth day and have experienced tremendous benefits from it. I don't think I'm unique in that sense. They have a lot of data to support this Revery app and the protocols within it.
我们在这里真正讨论的是一些零成本的工具，这些工具可以直接连接到你的神经回路，也就是大脑中的一些组件，它们能让你深度放松，深度专注，并通过重复使用来逐渐提升你的专注和集中能力。那么，你需要多久重复一次Revery应用中的催眠练习才能看到效果呢？这因人而异。我个人通常每隔三到四天使用一次，已经从中获得了巨大的好处。我认为这并不是我独有的体验，因为他们有很多数据支持这个Revery应用及其内置的训练方案。
How long do you have to do NSTR before you experience those benefits there? I would say the first time and every time because it's so deeply relaxing that you emerge from it feeling quite restored relative to how you went into it. And as I mentioned earlier, the study on meditation, it took about eight weeks to see the effects that they observed in that study, but they didn't observe shorter time points. So I highly encourage people to explore meditation geared towards focus and refocus, also NSTR, non-sleep, deep breath, aka yoga, nitra, and the Revery app specifically, the hypnosis within the Revery app that's geared towards improving focus and concentration.
你需要多长时间才能从NSTR中获得那些好处呢？我会说是第一次以及每一次，因为它能够非常深度地放松，让你在结束后感觉比开始时更有活力。正如我之前提到的，关于冥想的研究需要大约八周才能看到研究中观察到的效果，但他们没有观察较短时间内的变化。所以我非常鼓励大家去探索专注和再专注的冥想，还有NSTR（非睡眠的深度呼吸，又称瑜伽宁静术），并特别推荐Revery应用程序中的催眠功能，这个催眠功能是专门为了提升专注力和注意力设计的。
All of these have terrific science to support them. This is not woo science or hacks or just something that people came up with. This is all grounded in work from some of the best universities in the world, from excellent groups who've looked at underlying neural mechanisms and measured things with a lot of rigor, etc. These tools are available to you. I highly recommend that you use them. And if you're interested in the optimal time of day to do these, we already mentioned that the focus, refocus meditation shouldn't be done too close to sleep. The Revery hypnosis app can be done at any time. Really, in fact, there's a component of falling back asleep in there.
这些方法都有很扎实的科学依据支持。这不是伪科学或者小技巧，也不是凭空想出来的。这些都基于世界上一些顶尖大学的研究成果，由优秀的团队研究了其背后的神经机制，并进行了严谨的测量。这些工具都可以供你使用。我强烈建议你使用它们。如果你对执行这些方法的最佳时间感兴趣，我们已经提到过，专注、再专注冥想不应该在临睡前进行。而Revery催眠应用可以在任何时间进行，其实，它里面还有一种帮助你重新入睡的成分。
In other words, a hypnosis specifically geared toward helping people teach themselves to fall back asleep when they wake up in the middle of the night. NSDR, I always say, can be done first thing in the morning, in the afternoon or any time of day. In fact, I'll sometimes do that in the middle of the night if I happen to wake up and need to get back to sleep. So really, these tools can be applied most any time of day, except for that one caveat about the focus, refocus meditation not being done too close to sleep.
换句话说，这是一种专门帮助人们在半夜醒来后重新入睡的催眠方法。非睡眠深度休息（NSDR），我总是建议可以在早上、下午或任何时间进行。实际上，如果我半夜醒来需要再次入睡，我有时会使用这种方法。因此，这些工具几乎可以在一天中的任何时间使用，只是要注意一点：聚焦和重新聚焦的冥想不要在临近睡觉时进行。
Now, there's another set of behavioral tools that can really help enhance one's ability to focus. And those are visual-based tools. In fact, the tools I'm about to describe are actually being employed in a number of schools in China and elsewhere in order to teach children to focus better and for longer periods of time. The key principle here is that much of our cognitive focus, our ability to think about something in a very specific way and stay focused on it, to read or to follow a line of conversation or math or music, etc, is going to be directed by our visual system.
现在，有另一组行为工具可以真正帮助提高一个人的专注能力。这些是基于视觉的工具。实际上，我将要介绍的这些工具已经在中国和其他地方的一些学校中使用，用于教导孩子们如何更好地专注，并且能够长时间保持专注。这里的关键原则是：我们的大部分认知专注能力，也就是以一种非常具体的方式思考某件事并保持专注，比如阅读、跟随对话、数学或音乐等，都是由我们的视觉系统引导的。
Our visual system has two forms of attention and focus. One is overt focus, which is very straightforward. If I'm looking at the tip of my pen for those of you listening right now, I'm looking at the tip of my pen. That's overt focus. I'm focusing on it with my eyes. And of course, the rest of my brain then will follow and start to analyze the details of what I'm seeing, the contours of the pen, etc. It seems sort of obvious when you first hear it, but our cognitive focus tends to follow our overt visual focus.
我们的视觉系统有两种形式的注意力和专注方式。其中一种是显性专注，这种方式非常直接。比如说，如果我现在看着笔尖，那么我就是在进行显性专注。我用眼睛注视着它，当然，我的大脑接下来就会跟随眼睛，开始分析所看到的细节，比如笔的轮廓等等。当你第一次听到这个概念时，可能觉得很显而易见，但我们的认知专注往往是跟随我们显性视觉专注的。
That's also why they put blinders on horses. That's also why sometimes wearing a hoodie or a hat or limiting your visual field in some way can help you enhance your cognitive focus. It can help limit distraction. You're just not seeing as much. It's also why when we ingest caffeine or any kind of stimulant or we are stressed and our pupils dilate and our vision becomes more tunnel-like, less panoramic, but more tunnel-like. They say a so-destraw view of the world or you're looking through a tunnel. Your focus, your visual focus, is actually driving your cognitive focus. cognitive focus is narrower than it would be if you were seeing the whole scene that you're in.
这也是为什么马匹在比赛时会戴上眼罩。同样的道理，有时穿上连帽衫或戴帽子，或者以某种方式限制你的视野，都能帮助你提高注意力集中度。这些方法可以减少干扰，因为你的视觉范围缩小了。从另一个角度说，当我们摄入咖啡因或其他兴奋剂，或者当我们感到压力时，瞳孔会放大，我们的视野变得更像是一条隧道视野，而不是全景视野。因此，人们常说用“隧道视角”来看世界。此时，你的视觉焦点实际上在引导你的认知焦点。相比之下，当你看到周围的全景时，你的认知焦点就没有那么集中。
So when you hear this, it sounds obvious, but for many people, including many scientists, it's just not obvious that this would be the case. However, that is the case. Your visual focus drives your cognitive focus. What is a practice that has been studied in various laboratories and that's being employed in various schools is to have children or adults visually focus on one location for a given period of time, how long, anywhere from 30 seconds to three minutes. And believe it or not, three minutes is a long time to maintain visual focus at one location. If you were to try that right now, you'd probably find it to be a bit of a strain, but if you want to try it, you can keep in mind you yes are allowed to blink, but also keep in mind that meditation refocusing practice that we talked about earlier, that the refocusing is the key component of teaching yourself or your brain.
所以，当你听到这个时，可能会觉得很显而易见，但对于许多人，包括很多科学家来说，这却并不是显而易见的。然而，事实就是如此：你的视觉焦点会影响你的认知焦点。在各个实验室进行的研究以及在众多学校实施的一项练习，就是让孩子或成人在一段时间内专注于一个固定的视觉位置，时间大约从30秒到3分钟不等。相信或不信，保持视觉专注在一个地方3分钟是一段很长的时间。如果你现在试试，可能会发现这有点费劲。但如果你想尝试，可以记住，你是可以眨眼的，同时也要记住之前我们谈到的冥想重新聚焦练习，重新聚焦是教导你自己或你的大脑的关键部分。
You are your brain, your brain is you, but to teach yourself how to focus better. So if you're going to incorporate this practice, what you would want to do is pick a location. It could be on a wall, could be on your computer in front of you, although I would encourage it to not be the contents of your computer screen. You might just want to blank your screen. You might want to put a piece of paper with a crosshatch there, any sort of visual target, or you can imagine a visual target, and then focus your visual attention on that target, and try to breathe normally, try and stay relaxed, and certainly allow yourself to blink so your eyes don't try out. This is not a test of how long you can go without blinking. By focusing on that particular location, and by forcing yourself to refocus on that location, anytime your gaze, your vision drifts from that location, you are encouraging the circuits for focus to get better at focusing for longer and longer, and at refocusing when your focus drifts off of that location.
你就是你的大脑，大脑就是你，但你可以通过训练来提高专注力。要进行这一训练，你需要选择一个地方作为目标，比如墙面上或电脑前的某个点，不过我建议不要选择你电脑屏幕上的内容。你可以让屏幕一片空白，或者放一张带有十字格的纸在上面，任何视觉目标都可以。你也可以想象一个视觉目标，然后将注意力集中在这个目标上，试着正常呼吸，保持放松，并确保让自己正常眨眼，以免眼睛干涩。这个练习不是比拼不眨眼的时间。通过专注于特定的位置，并在每次视线偏离时强迫自己重新将注意力集中在该位置，你会增强大脑中的专注回路，使其能更长时间地保持注意力，并在注意力偏离时能更快地重新集中。
This is incorporating neural circuits, including the prefrontal cortex, things like the frontal eye fields. For those of you curious about the underlying biology, this practice is recruiting certain elements of your so-called prefrontal cortex, also the frontal eye fields, which are locations not far from the prefrontal cortex that are involved in deliberately directing your gaze to particular locations in space, not outer space, although you could do this by focusing on stars, I suppose, but in visual space. Now, I mentioned before that this is overt visual focus and attention. You are overtly looking at that location, but one also very powerful practice for improving focus and concentration is to use covert focus.
这涉及到神经回路，包括前额皮质，以及诸如额眼场之类的区域。对于那些对基础生物学感兴趣的人来说，这种练习会招募你所谓的前额皮质的某些部分，以及额眼场，这些位置离前额皮质不远，它们参与有意地将视线引导到特定空间中的某些位置。不是外太空，尽管你可以通过聚焦在星星上这样做，但这里指的是视觉空间。之前我提到过，这是显性视觉聚焦和注意力。你正在显然地注视那个位置，但还有一种非常有效的提高专注力和注意力的练习是使用隐性聚焦。
Covert focus is where my gaze, my eyes are focused on one location, such as my pen, but my focus is actually directed elsewhere in the room or location that I'm in. My mind and to some extent, my peripheral vision is focused, in this case, on the door just to my left in the room that I'm in. That takes a little bit more effort. This is something that all old world primates of which we are, old world primates, are able to do. It probably evolved as part of the mechanism by which animals could evaluate their scene, evaluate predators, evaluate other primates while not necessarily staring them directly, so they can obtain information. We can obtain information without having to direct our gaze specifically to one location.
隐蔽注意力是指我的视线、我的眼睛专注于一个位置，比如我的笔，但我的实际注意力实际上集中在我所在房间或位置的其他地方。在这个例子中，我的思想和在某种程度上，我的余光聚焦在房间里我左边的门上。这样做需要更多的努力。所有旧大陆的灵长类动物，包括我们在内，都具备这样的能力。这种能力可能是在进化过程中形成的，使动物能够在不直视的情况下评估周围环境、评估捕食者以及评估其他灵长类动物，从而获取信息。我们能够在不必将视线特意转向某个位置的情况下获取信息。
Maybe we can obtain information from multiple locations, indeed we can. Without getting too far down the rabbit hole of how vision and cognition relate, because we've done episodes on that previously, and simply focusing on the tools that can be incorporated to improve focus and concentration, here's what I recommend. Set yourself a low bar at first and set a timer and try to focus on one location for 30 seconds, and that's it for that day. The next day you might add five seconds, and then the next day, five seconds after that. If you miss a day, no big deal, simply do the practice for the same amount of time that you did, the last time that you did the practice, and then gradually try and increase the amount of time that you can focus on one visual location overtly by looking directly at that location.
也许我们可以从多个位置获取信息，确实可以。不深入探讨视觉和认知之间的关系，因为我们之前已经做过相关的讨论，今天只专注于可以帮助提高专注力和注意力的工具，我建议如下。首先，给自己设定一个较低的目标，设置一个计时器，尝试在同一个位置集中注意力30秒，这就是当天的目标。第二天可以增加5秒，然后再下一天再增加5秒。如果有哪天漏掉了，也没关系，只需按照上次练习的时间继续练习，并逐渐尝试增加你直接注视某一视觉位置的时间。
If you like, and if you feel you have the ability, you can try and do this through covert attention and focus by looking straight forward, for instance, and attending to something in the corner of the room and trying to do that for 30 seconds. You'll find that that's quite a bit harder, and then extending that by five seconds every time you do the practice. This is something that I don't think you necessarily have to build up to being able to do for a full hour in order to extract the benefits. In fact, the best way to think about this practice is as a means to get into a focused state.
如果你愿意，并且觉得自己有能力，可以尝试通过隐秘的注意力和专注来进行这个练习。比如说，你可以直视前方，但将注意力放在房间角落的某个物体上，并努力坚持30秒。你会发现这相当困难，然后每次练习时，尝试将时间延长五秒钟。我认为你不必非得练习到能够坚持整整一小时才能获得好处。事实上，将这个练习视为进入专注状态的一种途径是最佳的。
If you remember back about an hour or so ago, I was talking about how focused states are not a drop all the way in, and then exit type phenomenon. We don't just drop into a focused state the same way we don't drop into the peak performance of a workout. We warm up. So what I recommend is having a 30 second to three minute period at the beginning of about a focus where you're going to do work or physical work and anchoring your vision to one location somewhere in the room, or if you want to do it covertly, you can do that. Setting a timer and trying to do that for anywhere from 30 seconds to three minutes.
如果你还记得大约一个小时前，我提到了专注状态并不是一种完全进入然后退出的现象。我们不会一下子进入专注状态，就像我们不会一下子达到锻炼的最佳表现一样，我们需要先热身。因此，我建议在开始专注工作或体力活动的30秒到3分钟内，把你的视线固定在房间里的一个位置，或者如果你想更隐秘地进行，也可以这么做。设置一个计时器，尝试在这段时间内保持这个状态。
What you're doing when you exercise that practice is you are ramping up neural activity within the neural circuits that create focusing concentration. Then I would stop looking at that location or that covert location, and then I would move to the work that you're trying to do either mental work or physical work. And if about halfway through your 90 minute bow to or at some point in your 90 minute bow to work or exercise, you feel that your concentration is drifting rather than look at your phone and scroll through the thousands of contexts that exist within social media or your phone.
当你进行这种练习时，你其实是在增强大脑回路中的神经活动，以提高专注力。然后，我会停止关注那个位置或隐藏的位置，转而投入你正在进行的脑力或体力工作。如果在你90分钟的工作或锻炼中途，或者在某个时刻，你感到注意力开始涣散，不要去看手机或在社交媒体上刷各种信息。
Try just picking a location again on the wall, focusing back on that location, using that as a ramp up to then direct your focus back towards if you're weight training sets and reps that you might be performing, if you're running, you might do this or cycling, you might do this by focusing on a particular location and really homing in on that location physically. And this is a practice that a lot of athletes use in fact. And if you're say doing musical practice or math, well then you'd want to focus on something other than the task that you're trying to perform.
尝试再次在墙上选择一个位置，把注意力集中在那个位置上，利用这个地点来逐渐引导你的注意力回到你可能正在进行的重量训练的组数和次数上。如果你在跑步，或者骑自行车，你可以通过专注于某个特定地点，并在身体上真正集中在那个位置来达到这个目的。事实上，这是许多运动员使用的练习方法。如果你在进行音乐练习或数学学习，那么你应该专注于与你所做的任务无关的其他事情。
But again, using visual focus as a way to ramp up and increase your overall ability to focus and concentrate and then apply that to whatever it is that you're trying to learn or perform. Next, I'd like to talk about compounds that can improve concentration and focus. And these are most often consumed as supplements, although some of them I should mention can also be derived from food. Again, I just want to remind you that there are things in this case compounds that can modulate a biological mechanism that is can modulate focus and concentration.
再一次，使用视觉专注作为提高和增强整体专注力和注意力的方法，然后将其应用到你正在尝试学习或执行的任何事情上。接下来，我想讨论一些可以提高注意力和专注力的化合物。这些化合物通常以补充剂的形式摄取，不过我得提一下，其中一些也可以从食物中获得。再提醒一下，在这里我们讨论的是能够调节生物机制、从而影响专注力和注意力的化合物。
And there are compounds that can mediate, can directly contribute to concentration and focus. One of the key compounds that supports concentration and focus because it generally supports mood concentration and focus and brain function in general are the omega-3 essential fatty acids. I've talked about the omega-3 essential fatty acids in a variety of contexts in particular depression, but also ADHD. There are interesting data on that. And it's really clear that getting somewhere between one and three grams of EPA, that is one to three grams, of EPA essential fatty acid per day can improve outcomes that is can improve mood and can improve cognitive function.
有一些化合物能够调节并直接有助于提高专注力和集中力。其中一个支持专注力和集中力的关键化合物是欧米伽-3必需脂肪酸，因为它通常有助于提升情绪、专注力和大脑功能。我曾在不同场合谈到欧米伽-3必需脂肪酸，尤其是在抑郁症和注意力缺陷多动障碍（ADHD）方面。相关数据很有趣且清晰，表明每天摄入大约一到三克的EPA（即一到三克的EPA必需脂肪酸）可以改善情绪和认知功能。
And while there's some debate about whether or not I can improve cardiac function, it's very clear at least to me that ingesting one to three grams of EPA essential fatty acids per day is beneficial. But again, in the context of focus and concentration, it's in modulating the neural circuits and brain function that are going to support focus and concentration. It's not as if taking one to three grams of EPA essential fatty acids per day is going to tap directly into only the circuits for focus and concentration.
虽然关于我是否能够改善心脏功能存在一些争论，但至少对我来说，每天摄入一到三克的EPA必需脂肪酸是有益的。不过，再次强调一下，如果把重点放在注意力和专注力上，这种脂肪酸通过调节神经回路和大脑功能来支持这些能力。并不是说每天摄入一到三克的EPA必需脂肪酸就能直接作用于仅仅负责注意力和专注力的回路。
That said, and as discussed on the episode of the human lab podcast with Dr. Ronda Patrick and on the episode on ADHD that I did and on the episode on depression that I did, I make it a point to ingest one to three grams of EPA's per day. You can get those EPA's from other sources besides supplements, of course, but supplements are going to be the easiest way to do that. You could do that through liquid form, fish oil, cod liver oil, some people who are vegan opt for other sources of EPA's.
综上所述，正如我在与Dr. Ronda Patrick的人类实验室播客节目中讨论的内容，以及我自己主持的关于多动症和抑郁症的节目中所提到的，我计划每天摄入1到3克的EPA。 当然，除了补充剂之外，你还可以从其他来源获取EPA，不过补充剂是最简单的方法。你可以通过液体形式来摄取，比如鱼油、鳕鱼肝油，而一些素食者则选择其他来源的EPA。
You can find those out there. Certainly, some people even use prescription EPA's to get the dosage really high. Dr. Ronda Patrick talked about this in the episode with me. That's actually something that she does. I don't take the prescription form. I get them through pill form through our supplement affiliate, which is momentous, but there are a number of different quality sources of EPA's out there. And some of those quality sources also include things like fatty fish, algae, and things of that sort. So I'll leave it to you as to whether or not you supplement with omega-3 fatty acids in order to get that one to three grams per day or whether or not you do it through food. But I would encourage you to try and reach that threshold because there are a number of known positive effects for mood and brain function generally.
你可以在那里找到这些东西。当然，有些人甚至使用处方形式的EPA来达到更高的剂量。Dr. Ronda Patrick 在和我一起的节目中谈到过这点。实际上，她自己就是这样做的。我个人不使用处方形式的EPA。我通过我们的补充品合作伙伴 Momentous 提供的胶囊获取EPA，但市面上也有许多优质的EPA来源。其中一些优质来源还包括脂肪鱼、藻类等等。是否通过补充剂获取每天一到三克的Omega-3脂肪酸，还是通过饮食来摄取，这个选择我留给你自己决定。不过，我建议你尝试达到这个摄入量，因为它对改善情绪和大脑功能有已知的积极作用。
The other thing that can positively modulate brain function and that actually works as a fuel for neurons to function and can improve cognitive performance in particular within the brain circuits, such as the prefrontal cortex that are involved in concentration and focus is creatine. I know many people are familiar with creatine monohydrate for its effects on muscle growth and strength and performance. But it's quite clear that the bulk of scientific studies have examined the role of creatine in the clinical context and as its role in improving cognitive performance. So my read of the literature has led to a practice in which I ingest five grams per day of creatine monohydrate, the sort of standard form that's available in this is generally available as a powder.
另一种可以积极调节大脑功能的物质是肌酸，它实际上为神经元提供能量，尤其能改善与注意力和专注力相关的大脑回路，如前额皮质，从而提升认知表现。我知道许多人熟悉肌酸单水合物在肌肉生长、力量和运动表现方面的效果。但显然，大量科学研究已经探讨了肌酸在临床环境中的作用以及它在提高认知表现方面的作用。因此，我根据文献阅读，养成了每天摄入5克肌酸单水合物的习惯，这是一种通常以粉末形式供应的标准形式。
That's certainly how I take it. I take the creatine powder. I'll mix it with water or with my athletic greens or some sort of electrolyte drink. Whatever liquid happens to be convenient to ingest that in the time of day doesn't really seem to be important. Some people are strong believers in consuming creatine post workout. While that might be beneficial, I simply take it in the morning or post workout. It sort of depends on when I remember to take it. But that five grams of creatine per day, in my case, it really isn't geared towards muscle growth or strength or performance as much as geared toward tapping into the creatine phosphate system within the brain and specifically the benefits of creatine for prefrontal cortical networks.
当然，这就是我的理解。我服用肌酸粉，把它与水、运动绿粉或某种电解质饮料混合。使用什么液体无所谓，根据当天的方便来。有人坚信在锻炼后摄入肌酸，这可能有好处，但我会在早上或锻炼后服用，主要取决于我什么时候记得。每天五克的肌酸，对于我来说，并不是为了肌肉增长、增强力量或提升表现，而是为了激活大脑中的肌酸磷酸系统，特别是肌酸对前额皮质网络的好处。
Again, modulating, not directly medialing but modulating and generally supporting the brain networks that are going to allow me to generate focus and concentration. So much like sleep, much like omega-3 fatty acids, creatine monohydrate, five grams a day, seems to generally support brain function, which will generally support concentration and focus. Now, in terms of compounds that more specifically mediate concentration and focus, we have to go back to that arrow metaphor model that we talked about at the beginning of the episode that included epinephrine adrenaline, acetylcholine, which acts as this attentional spotlight.
再次强调，并不是直接在中介作用，而是调节和普遍支持大脑网络，让我能够生成专注力和集中力。就像睡眠、欧米茄-3脂肪酸一样，肌酸一水合物每天五克，似乎能够普遍支持大脑功能，从而普遍支持专注力和集中力。关于那些更具体地调节专注力和集中力的化合物，我们需要回到我们在本集一开始提到的箭头隐喻模型，其中包括肾上腺素和乙酰胆碱，后者起着注意力聚焦的作用。
In fact, acetylcholine and elevated levels of acetylcholine have been shown over and over again through beautiful work from Mike Merzenick's lab at UCSF and the Killguard lab down in Houston and a number of other labs, including Norm Weimberger's lab at UC Irvine again and again to improve or even directly gate neural plasticity by increasing focus directly. That's a lot of word suit, but basically what happens is if acetylcholine transmission is increased even transily within the brain, there's a greater opportunity for neural plasticity to take place and the reason there's a greater opportunity for neural plasticity aka learning to take place is by way of the increased focus that spiking acetylcholine can provide.
事实上，通过加州大学旧金山分校Mike Merzenick的实验室、休斯顿的Killgard实验室以及加州大学尔湾分校的Norm Weimberger实验室等多个实验表明，乙酰胆碱及其水平的升高一再被证明能够通过直接增强专注力来改善或促进神经可塑性。简单来说，这意味着如果乙酰胆碱传递在大脑中暂时增加，就会有更多机会发生神经可塑性，也就是学习。这是因为乙酰胆碱的增加可以提高专注力，从而创造更多的学习机会。
As I mentioned earlier, there are a number of different foods which contain choline, you can look those up online, choline acting as an amino acid precursor to acetylcholine, but of course there are compounds, there are supplements that can further and more acutely increase acetylcholine and indeed I use these myself. The most effective one I've found is alpha gpc alpha gpc consumed at dosages of 300 milligrams to 600 milligrams prior to a workbout or prior to a workout greatly increase one's ability to focus and concentrate, at least that's been my experience and there are some good data in humans.
正如我之前提到的，有很多食物含有胆碱，您可以在网上查找这些食物。胆碱是一种生成乙酰胆碱的氨基酸前体。当然，也有一些化合物和补充剂可以更迅速地增加乙酰胆碱水平。我自己就使用这些补充剂，其中我发现最有效的是α-GPC。在锻炼或工作前服用300毫克到600毫克的α-GPC，能显著提高注意力和集中力，至少在我的体验中是这样的，并且也有一些良好的人体研究数据支持。
So how would I use alpha gpc? I would use alpha gpc taking it about 10 to 20 minutes prior to anytime I want to focus or concentrate very deeply. I've taken as much as 600 milligrams at one time, although I find that 300 milligrams is enough for me and I tend to be quite sensitive to supplements and caffeine in general, so I'll sometimes take it alongside your bimote or with your bimote or with coffee prior to a workout or prior to a bout of work in which I'm focusing on mental work. So it could be reading, writing, could be math, could be data analysis, could be anything where I need a lot of focusing concentration.
那么我该如何使用 Alpha GPC 呢？我会在需要深度专注或集中注意力的前10到20分钟服用 Alpha GPC。我曾一次服用多达600毫克，但我发现300毫克对我来说已经足够了，因为我对补充剂和咖啡因的敏感性比较高。所以有时候我会在运动前或需要进行高度脑力工作的前服用它，可能会与您的饮品或咖啡一起服用。这些脑力工作可能包括阅读、写作、数学或数据分析等任何需要集中注意力的活动。
Now a number of people have contacted me about a recent study suggesting that alpha gpc when taken chronically over many years could increase one's vulnerability to stroke. I've looked at those data and my read of the data is that they're not very conclusive, although anytime you see something like that, you know, it's study that's pointing to the fact that a given compound might increase the propensity for stroke. You obviously want to be concerned. So we have to ask ourselves how, by what mechanism that is, could alpha gpc be increasing the susceptibility to stroke?
最近有很多人联系我，询问一项研究，这项研究表明长期服用 Alpha GPC 可能会增加中风的风险。我看过这些数据，我认为这些数据并不是很确定。不过，每当我们看到类似的研究，显示某种化合物可能增加中风的可能性时，自然会引起关注。所以我们需要思考，这种情况的机制是什么，Alpha GPC 是如何增加中风风险的呢？
And it seems to be related to increases in TMAO, which is a marker related to the cardiovascular system. And one known way to offset increases in TMAO that are associated either with alpha gpc or increases due to other things. So ingestion of particular food compounds actually can increase TMAO is to offset that by taking 600 milligrams of garlic. Now I've been taking alpha gpc pretty consistently for a number of years. I do not take it every day. I would say take it about four days per week again, prior to workouts or bouts of cognitive work. I have not seen my TMAO spike and I've evaluated that by way of blood tests. But nonetheless, I take 600 milligrams of garlic in capsule form anytime I eat any way.
这似乎和TMAO（氧化三甲胺）的增加有关，而TMAO是一个和心血管系统相关的标志物。有一种已知的方法可以抵消由α-GPC或其他因素引起的TMAO增加。摄入某些食物成分实际上可以增加TMAO，而抵消这种增加的一个方法是每天服用600毫克的大蒜。我多年来一直在服用α-GPC，并不是每天都服用，而是每周大约四天，通常是在锻炼或进行认知工作之前。我通过血检发现我的TMAO并没有显著上升。不过，无论如何，我在吃东西时都会随餐服用600毫克的大蒜胶囊。
And I do that for general cardiovascular function. And there's some interesting data on immune system function, et cetera, for garlic. So I've been consuming 600 milligram capsules of garlic for some period of time. Some days I'll ingest just one 600 milligram capsule other times I'll take two. But based on this recent study and the concerns about TMAO, I make it a point to always ingest a 600 milligram capsule of garlic anytime I take alpha gpc, which again for me is about four days per week.
我这样做是为了整体的心血管功能。还有一些关于大蒜对免疫系统功能等的有趣数据。因此，我已经服用了600毫克的大蒜胶囊有一段时间了。有些天我只服用一粒600毫克的胶囊，而其他时候我会服用两粒。但根据最近的研究和对TMAO（氧化三甲胺）问题的关注，每当我服用alpha GPC时，我都会特别注意服用一粒600毫克的大蒜胶囊，对我来说，这大概是一周四天。
So in our model of attention and focus, you can now clearly see why taking alpha gpc, which increases acetylcholine transmission would be beneficial for concentration and focus and why taking it with a double espresso or why taking it with your bimote would further increase concentration and focus because as I mentioned earlier, caffeine is going to increase epinephrine. It's also going to increase the density of dopamine receptors and the alpha gpc is going to increase the cetylcholine, the spotlighting for cognition, the stability to really amplify the activity of specific neural networks, which is largely what's happening when you're trying to focus and pay attention to something specifically.
在我们关于注意力和专注力的模型中，你现在可以清楚地看到，服用能增加乙酰胆碱传递的α-GPC会对提高注意力和专注力有益，而将其与一杯双倍浓缩咖啡一起服用，或者与其他促进专注力的药物一起服用，会进一步增强注意力和专注力。这是因为我之前提到，咖啡因会增加肾上腺素水平，还会提高多巴胺受体密度，而α-GPC会增加乙酰胆碱，增强认知能力和稳固性，从而极大地激活特定神经网络的活动，这正是你尝试专注和集中注意力时所需要的。
So if one wants to increase the amount of dopamine transmission in the brain and body for sake of increasing concentration and focus, one of the most efficient ways to do that is by ingestion of the amino acid L-tyrosine. Again, L-tyrosine can be derived from food sources. I invite you to look up those various food sources on the web. Simply go to a web browser and put in foods that contain a lot of L-tyrosine and you'll get a rich array of choices to select from. But in my case, I use L-tyrosine in capsule form. I will take 500 milligrams of L-tyrosine, 300 milligrams of alpha gpc and a cup of coffee. I'm careful to do this early in the day, certainly not after two or three p.m. because I don't want to diminish my ability to fall and stay asleep that night, do this early in the day before a workout or before a bout of concentrated mental work.
所以，如果想要增加大脑和身体中的多巴胺传递，以提高注意力和专注力，其中一个有效的方法是摄入L-酪氨酸这种氨基酸。L-酪氨酸可以从食物中获取。我建议你在网上搜索含有丰富L-酪氨酸的食物种类，只需打开浏览器，输入“含有大量L-酪氨酸的食物”，你就会得到丰富的选项来选择。而我个人是使用胶囊形式的L-酪氨酸。我通常摄取500毫克的L-酪氨酸，300毫克的α-GPC，再加上一杯咖啡。我会在一天早些时候这样做，肯定不会在下午两三点以后，因为我不想影响当晚的入睡和睡眠。我会在锻炼之前或需要高度集中精力进行脑力工作之前服用。
Again, I tend to do this about four days per week, so certainly not every time I sit down to do work. I should also mention that I still tend to do the behavioral tools. I'll tend to use five minutes of binaural beats or binaural beats throughout the work session. Sometimes do an ice bath or a cold shower before. I don't want to give the impression that I combine every tool that I've talked about today for a given workout. That would be pretty wild too. Take a cold shower, pop a L-tyrosine, take an alpha gpc, drink to espresso, listen to binaural beats. That, to me, seems like a very inefficient way to go about life.
再说一次，我通常每周这样做四天，所以不是每次坐下来工作都会这样。我还想提一下，我仍然倾向于使用行为工具。在工作期间，我会用五分钟或更长时间来听双耳节拍。有时候，在工作前会做一次冰浴或冷水淋浴。我并不是想让大家觉得，我每次锻炼都会把今天提到的所有方法都结合起来，那样做也太疯狂了。比如：洗个冷水澡，吃L-酪氨酸，补充α-GPC，喝两杯浓咖啡，听双耳节拍。在我看来，这种方式过于低效。
In fact, I make it a point to try and use tools to increase my ability to concentrate and focus, but not to combine more than two or three of them at any one time. When I say two or three, what I mean is I will use supplements like alpha gpc, L-tyrosine and caffeine together before certain workouts. I might use the visual practice of focusing on a given location for a minute before I begin that work. I might combine those. Then another time I might take a cold shower prior to doing some work. Other days, I confess, I've slept very well or my enthusiasm about what I'm about to work on is such that I don't require any of these tools.
实际上，我有意识地使用一些工具来提高我的专注力和注意力，但一次不会同时使用超过两三种。当我说“两三种”时，我的意思是，比如在特定锻炼前，我会同时使用像α-GPC、L-酪氨酸和咖啡因这样的补充剂。我可能会在开始工作前，花一分钟专注于某个地点，以此作为视觉练习。有时候我会结合这些方法。还有的时候，我可能会在开始工作前洗个冷水澡。有些日子，我必须承认，由于睡得特别好或者对即将进行的工作充满热情，我根本不需要这些工具。
Again, there's no requirement. There's no pressure to use any of these tools, behavioral supplement based or otherwise. It's simply a matter of using the tools that are going to allow you to achieve the states you want to achieve and to improve your ability to go into those states without any help at all. This is what I find particularly attractive about supplements. It's not so much that they put you into the ideal state for that work and then you accomplish that work and then you always rely on those supplements.
再次强调，这并不是一种硬性要求，也没有压力要使用这些工具，无论是行为辅助工具还是其他工具。这仅仅是使用那些能帮助你达成想要状态的工具，从而在无需任何帮助的情况下，提高自己进入这些状态的能力。这正是我觉得补充剂特别吸引人的地方。并不是因为它们能让你进入理想的状态然后完成工作，而是因为你并不是永远依赖这些补充剂。
I prefer to look at supplements of the sort that I just described as a route into a deeper trench of focus and concentration that I use as a tool to teach myself to focus and concentrate more deeply such that I don't need those tools every single time I try and focus and concentrate. I think this is an important point because I think that many people think of supplements as a crutch or a way of simply getting into a state for which no other tool will suffice or replace. But in that context, I want to remind you of the larger context of pharmacology, which is the vast landscape of prescription pharmacology for ADHD, for attention deficit, hyperactivity disorder.
我更倾向于将我刚才描述的那种补充剂视作一种途径，让我进入更深层次的专注状态，并作为一种工具来教会自己更深入地聚焦和专注，这样我在每次需要专注时就不必都依赖这些工具。我认为这一点很重要，因为很多人把补充剂看作是一种拐杖，或者是一种仅用于达到特定状态的手段，没有其他工具能够代替。在这种背景下，我想提醒你注意更宏观的药理学背景，即用于注意力缺失多动障碍（ADHD）的处方药物这一广阔领域。
Now I covered that landscape in intense detail on the episode on ADHD and focus. Just to summarize, there is of course Adderall, Ritalin, Vivance, Modaphanil, Armodaphanil, a number of different compounds, all of which generally increase dopamine transmission in the brain, increasing dopamine, and all of which generally increase epinephrine, adrenaline transmission in the brain and body. And many of those compounds have been of tremendous benefit to children and even some adults who suffer from ADHD. So properly prescribed at the appropriate dosage, those compounds can really help people with clinically diagnosed ADHD.
在我关于多动症和注意力集中的那集节目中，我已经非常详细地讨论了这个话题。简单总结一下，包括 Adderall（阿得拉尔）、Ritalin（利他林）、Vivance（唯民赛）、Modafinil（莫达非尼）、Armodafinil（右旋莫达非尼）等多种药物。这些药物都能普遍增加大脑中的多巴胺传递，提升多巴胺的水平，同时也能增加大脑和身体中的肾上腺素传递。许多这样的药物对患有多动症的儿童，甚至一些成人，带来了巨大的益处。因此，当这些药物按规定的剂量正确处方并使用时，确实可以帮助那些临床诊断为多动症的人。
The way they help those people is a bit surprising, however, you might think, well, they turn on the brain chemicals that allow those people to concentrate and focus. That's true, but they also have the benefit of teaching those brain circuits how to engage. And that's one of the reasons why somewhat paradoxically giving a stimulant like Ritalin or Adderall to a kid that legitimately needs it. Obviously, you don't want to do this without the oversight and careful evaluation of a psychiatrist. But giving that to a kid who has severe ADHD, you would think would make them more rambunctious, less able to focus and more distractible overall.
他们帮助那些人的方式有点令人惊讶，你可能会想，他们激活了大脑中的化学物质，使那些人能够集中注意力。确实如此，但他们也帮助大脑的神经回路学会如何参与运作。这也是为什么在有些情况下，给真正需要的孩子使用像利他林或阿德拉这样的兴奋剂反而能起到反常效果的原因之一。显然，这一过程需要在精神科医生的监督和仔细评估下进行。但对于那些患有严重注意力缺陷多动障碍（ADHD）的孩子，使用这些药物可能不会让他们更冲动，或更难集中注意力。
After all, Ritalin, Modaphanil, Armodaphanil, all these things are stimulants. So you take a kid who has attention deficit, hyperactivity disorder and give them these drugs that increase the transmission of dopamine and epinephrine. You'd think, wow, it's going to make them even more distractible and hyperactive. And indeed, it has the opposite effect. It doesn't necessarily make them feel calm, but it makes them feel that they can focus. They really can anchor their attention.
毕竟，利他林、莫达非尼、右旋莫达非尼，这些都是兴奋剂。如果给患有注意力缺陷多动障碍的孩子服用这些能够增加多巴胺和肾上腺素传递的药物，你可能会认为，这会让他们变得更加注意力不集中和多动。但事实上，效果恰恰相反。这些药物不一定让他们感到平静，但确实能让他们觉得自己能够集中注意力。他们真的可以更好地集中他们的注意力。
And the idea is that it's teaching those neural circuits or those neural circuits rather, are teaching themselves to engage and to focus and concentrate. And the ideal situation is one in which the total dosage of those compounds, those drugs, can be reduced over time as those circuits learn to come online through purely behavioral tools. Now, oftentimes there's adjustments of those drugs over long periods of time, although there is a common practice nowadays of trying to diminish the dosage overall.
这个想法是，那些神经回路正在自我学习，以便更好地参与、集中和专注。理想的情况是，随着这些神经回路通过纯粹的行为工具学会正常运作，这些化合物、也就是药物的总剂量可以随着时间的推移而减少。现在，通常需要长时间调整这些药物的剂量，尽管如今普遍的做法是尝试在总体上减少剂量。
That's in the context of ADHD and prescription medication. And I acknowledge that a lot, indeed, 80% or more of college students say the statistics are using prescription drugs when they are not in fact prescribed those prescription drugs. So basically what I'm saying is there are a lot of people using drugs designed for ADHD and narcolepsy because those drugs will effectively increase focus and concentration. But I strongly discourage the use of powerful prescription drugs that have not been prescribed to you.
这是在多动症（ADHD）和处方药的背景下。我了解到，事实上，有很多大学生——确切地说，超过80%的学生——表示他们正在使用并非为他们开处的处方药。也就是说，很多人在使用本来是用于治疗多动症和嗜睡症的药物，因为这些药物可以有效提高专注力和注意力。但是，我强烈反对使用未经自己医生开处的强力处方药。
First of all, it's illegal. Second of all, it's quite dangerous to hit the accelerator of those neural circuits with such vigor because it can increase dependency. And they can have a number of other side effects outside the context of clinically diagnosed and prescribed ADHD medication. But in the context of supplementation, the increase in dopamine, acetylcholine, and epinephrine that one can achieve from say 500 milligrams of L-tyrosine, 300 milligrams of alpha GPC, and a cup of coffee is going to be substantially less than one would see for prescription drugs. So you're getting a modest effect that can similarly teach those brain circuits for focus and concentration how to engage better.
首先，这种行为是违法的。其次，以如此强的力度刺激这些神经回路的运转是相当危险的，因为这可能导致依赖性增加。而且，在临床确诊和处方的多动症（ADHD）药物之外，这样做还可能引发许多其他副作用。但在补充剂的使用中，如通过摄入500毫克的L-酪氨酸、300毫克的α-GPC，以及一杯咖啡所增加的多巴胺、乙酰胆碱和肾上腺素，效果远远低于处方药带来的效果。因此，你所获得的只是适度的效果，这可以类似地教会大脑专注和集中注意力的回路如何更好地运作。
But as a general backdrop to all of this, I always say and I'll say it again and again, probably until the day I die, which hopefully is a long time from now. But regardless, it'll be the same message. I always believe that behavioral tools should come first, behavioral tools should come first, then focus on nutrition. In fact, I would say behavioral and nutrition tools and of course get excellent sleep. Then focus on supplementation and then and only if those are failing to bring your brain and body to the state you need to be in to perform well in school and work and life, etc.
作为这一切的总体背景，我总是说，也会一遍又一遍地说，可能会一直说到我去世，希望那是很久以后的事。但不管怎样，信息会是一样的。我始终相信行为工具应该优先，行为工具应该优先，然后再关注营养。事实上，我会说行为和营养工具是优先的，当然还要保证充足的睡眠。之后再考虑补充剂，只有在这些方法都无法让你的大脑和身体达到良好状态以便在学习、工作和生活中表现出色的情况下，才考虑其他方法。
Do I recommend that people lean on prescription drugs? Now, there's a caveat to that, which is in under conditions like severe eating disorders, obsessive-compulsive disorder, bipolar disorder, depression, where people are truly at risk of suicide or severe mental health effects or behavioral health effects. And they're really at their lives are at risk and they're overall mood and well-being as at risk. It's often the case that people cannot access the brain states required to shift themselves purely with behavioral tools, nutrition, etc.
我会建议人们依赖处方药吗？在某些情况下，我会这样建议，比如严重的饮食失调、强迫症、双相情感障碍、抑郁症等。这些情况下，人们面临自杀或严重心理健康问题的风险，他们的生命和整体情绪、健康状况都受到威胁。通常，只靠行为调整或营养等方法无法帮助他们改变大脑状态，他们可能需要药物的帮助。
So again, for the typical person who's not suffering from one of the psychiatric disorders that I mentioned before or other psychiatric disorders, schizophrenia, etc., I strongly encourage you to look to behavioral tools first, nutrition, then supplementation, then and only if there's a remaining need to prescription drugs. This contrasts very much with the typical scenario I hear about these days where college students or other people will say, oh yeah, I hear that there's this drug, you know, riddle, inner vivance that can immediately put me into a state of heightened focus and concentration.
所以，对于那些没有患我之前提到的精神疾病或其他精神疾病（如精神分裂症）的一般人，我强烈建议你们先考虑行为工具，然后是营养，再然后是补充剂，只有在还有需求的情况下才考虑处方药。这和我现在经常听到的典型情况非常不同，比如大学生或其他人会说，哦，我听说有一种药物，比如Ritalin或Vyvanse，可以立即让我进入高度专注的状态。
Now listen, if you have ADHD, by all means talk to a physician, talk to a great psychiatrist and figure out whether or not that's right for you. But if you don't, again, behavioral tools, nutrition, supplementation and in particular, those behavioral tools are going to be the ones that are going to allow you to teach your neural circuits how to focus and concentrate better. I cannot overstate the importance of that, that the behavioral tools and to some extent the supplementation combined with behavioral tools really allow you to train up your neural circuits so that you can focus and concentrate to the depth and the degree and the duration that's going to best serve your mental and physical goals.
现在请听我说，如果你有多动症，务必咨询医生或优秀的精神科医生，找出适合你的方法。但如果你没有，即便如此，行为工具、营养、补充剂，特别是那些行为工具，将帮助你训练大脑神经回路，提高专注力。我要特别强调，行为工具的重要性，以及结合补充剂和行为工具的方法，这些能够有效地训练你的神经回路，使你在思维深度、程度和持续时间上达到最佳状态，从而更好地实现你的心理和身体目标。
Now there's one other compound that I've used from time to time and that I continue to use in order to increase focus and concentration and I will use this in combination with the other supplements I talked about before and that's phenolethylamine. Phenolethylamine is in the dopamine synthesis pathway so it increases dopamine transmission and tends to function a little bit differently than L-tyrosine. So every once in a while I'll swap out L-tyrosine and put in 500 milligrams of phenolethylamine or sometimes if I really want to push a little bit harder on the dopamine system and I'm going to be doing a long bout of intense work I will take the 300 milligrams of alpha GPC, the 500 milligrams of L-tyrosine I'll generally take that with some caffeine.
现在，我还有另一种化合物不时使用，并继续使用，以提高注意力和集中力。我会将其与之前提到的其他补充剂一起使用，这种化合物是苯乙胺。苯乙胺是多巴胺合成途径中的一部分，因此可以增加多巴胺的传递，其作用方式与L-酪氨酸略有不同。所以有时我会用苯乙胺代替L-酪氨酸，通常用量是500毫克。如果我想在多巴胺系统上再加一把劲，进行长时间的高强度工作，我会服用300毫克的α-GPC和500毫克的L-酪氨酸，通常还会搭配一些咖啡因。
I should mention I don't go past about 100 or 200 milligrams of caffeine because I don't really like feeling too jittery; that's not really my goal. It's the goal to be alert but not so alert that you don't really can't focus on anything. I'm not interested in having an anxiety attack after all but I'll sometimes either swap in or I will add that 500 milligrams of phenolethylamine. Phenolethylamine is in the PEA pathway. I've talked about this in a previous podcast on dopamine motivation and drive and it's a very short-lived compound so what I'll tend to do is take it once at the beginning of the workout and sometimes in the middle of the workout I'll take another 500 milligrams capsule.
我应该提到，我通常不摄入超过100到200毫克的咖啡因，因为我不喜欢感到过于紧张，那并不是我的目标。我的目的是要保持清醒，但不是清醒到无法集中注意力的程度。毕竟，我不希望因此产生焦虑。不过，有时我会选择用500毫克的苯乙胺来替代咖啡因，或者在咖啡因的基础上再加苯乙胺。苯乙胺是PEA通路中的一种物质。我之前在另一个关于多巴胺、动机和驱动力的播客中提到过，这是一个作用时间非常短的化合物，所以我通常会在锻炼一开始时服用一次，有时在锻炼中途再服用一粒500毫克的胶囊。
But what I just described with combining all of those compounds alpha GPC, L-tyrosine, phenolethylamine, and caffeine that's a fairly rare occurrence that I'll combine all four and really only under conditions in which I have to do an intensely challenging bout of mental or physical work. I would say the frequency at which I combine all four of those things is probably about once every two weeks. Typically more like once a month again being careful to do that in the early part of the day certainly before the noon hour so that I am in no way going to disrupt my sleep.
我刚才提到过，将这些化合物——α-GPC、L-酪氨酸、苯乙胺和咖啡因——结合在一起的情况相对较少。我通常只有在需要进行极具挑战性的大脑或体力工作的情况下才会这样做。我会把这四种物质结合在一起的频率大约是每两周一次，更常见的是每月一次。而且，我会小心地选择在一天的早期使用，确保在中午之前，这样就不会影响到我的睡眠。
I realize that many of you are probably wondering about or hoping that I'll discuss things like lion's mane or the racetams or some of the other compounds that are known to powerfully modulate the dopamine epinephrine and acetylcholine systems. To be quite direct there are far too many of these compounds to review in a single episode and they all generally tap into the same set of processes. Again epinephrine that shaft of the arrowhead that we're thinking of as focus acetylcholine which is the arrowhead itself and then dopamine which is the sort of propeller behind the arrow that allows it to continually drive forward through about of mental or physical work.
我意识到你们中的许多人可能希望我讨论一些物质，比如狮鬃菌、拉西坦类药物或其他一些被认为能够强力调节多巴胺、肾上腺素和乙酰胆碱系统的化合物。坦率地说，这些化合物太多，无法在一集节目中全部探讨，它们基本上都作用于同一套生理过程。再强调一下，肾上腺素就像箭的轴心，引导我们的注意力；乙酰胆碱就像箭头本身；而多巴胺则类似于推动箭不断前进的动力，帮助我们在心智或体力活动中持续保持冲劲。
There is a wonderful site I've mentioned it several times before on this podcast that is examine dot com. That wonderful site that is examine dot com has recently been updated they've changed their format it was terrific before it provided links to relevant studies it talked about specific compounds it talked about the magnitude of effect it talked about the human effect matrix so really focused on human studies with links to those studies and on and on. The new revamped version of examine dot com is even better it's really next next level.
我之前在这个播客中多次提到过一个很棒的网站，就是 examine.com。这个精彩的网站近期进行了更新和格式调整。之前它就已经很出色了，提供相关研究的链接，讨论具体化合物，描述效果的大小，还专注于人类研究并提供研究链接等等。而新的 examine.com 更加出色，真的是更上一层楼。
I really applaud them for doing such a terrific job in organizing the information there are a lot of interesting pages that you can read there about different compounds. So you could put in any compound ginkgo, phosphatidylserine, alpha GPC and you're going to get rich array of information about those compounds and if you were to put in a specific goal state that is focus or concentration or sleep or hormones like testosterone etc you're going to get a rich array of compounds supplements as well as links to the studies on those compounds and some details about those particular studies.
我真的很赞赏他们在组织信息方面做得如此出色。那里有很多有趣的页面，你可以阅读不同化合物的信息。你可以输入任何化合物，比如银杏、磷脂酰丝氨酸、α-GPC，就会得到关于这些化合物的丰富信息。如果你输入一个具体的目标，比如专注力、注意力、睡眠或者荷尔蒙（如睾酮），你也会得到丰富的化合物和补充剂信息，以及关于这些研究的链接和详细内容。
It's absolutely phenomenal site it's one that I rely on and that I know thousands if not millions of other people rely on and I encourage you to check it out again the URL is examine dot com. So today we've talked about a number of different tools and to some extent some mechanisms involved in concentration and focus and really the goal has been to provide you an understanding of the neurochemical systems and a little bit about the neural circuits that can allow you to achieve states of attention and focus.
这是一个绝对了不起的网站，我自己非常依赖它，我知道成千上万甚至可能数百万人也都在依赖它。我鼓励你再次访问这个网站，网址是examine.com。今天我们讨论了许多不同的工具，以及在一定程度上涉及到的一些集中注意力和专注力的机制。我们的真正目标是让你了解神经化学系统，以及一些可以帮助你达到注意力和专注状态的神经回路。
In contrast to previous episodes of the human lab podcast where I've covered these topics in tremendous depth as it relates to mechanism and also focused on tools today I largely focused on tools. We talked about behavioral tools like a meditation that's 13 minutes long done daily specifically to improve your ability to focus and in fact our data to support that it will. Talked about hypnosis we talked about visual focus overt and covert we talked about various supplements such as alpha GPC phenolethylamine and L-tyrosine supplements that I use to directly modulate the neural circuits for concentration focus.
与之前的人类实验室播客有所不同，这次我没有深入探讨机制，也没有详细解释工具的使用，而是主要集中在介绍具体工具上。我们讨论了一些行为工具，比如一种每天进行13分钟的冥想，专注于提升注意力，我们的数据也支持它能够有此效果。我们还谈到了催眠、显性和隐性视觉聚焦，以及一些补充剂，比如α-甘油磷酸胆碱、苯基乙胺和L-酪氨酸。这些补充剂我都用来直接调节集中注意力的神经回路。
I'll just talk to about creatine the omega-3s talked about the importance of sleep which modulates our ability to function mentally and physically overall so optimize that sleep and we talked about a number of other protocols that you can incorporate. My hope in giving you all this information in one single location is that you will be able to pick and choose which of these protocols you would like to incorporate into your attempts to improve your focus and concentration.
我将简单谈谈肌酸、Omega-3的重要性以及睡眠对我们身心功能的调节作用，因此我们需要优化睡眠质量。此外，我们也讨论了许多其他可以融入日常生活的方案。我希望通过将所有这些信息集中在一起，能帮助你选择和采纳适合你的方案，以提高你的专注力和注意力。
Again I don't recommend doing all of these protocols all at once when I recommend is picking a handful of them maybe one or two maybe three or four and trying them in different combinations at different times of day and for different purposes for mental work for physical work etc find what is best for you once again. The goal is to teach your brain that is to increase neuroplasticity in the neural circuits that allow you not just to focus but to refocus your attention and I'd be remiss if I didn't mention that it's also critical to be able to defocus.
我建议不要一次性尝试所有这些方法。我的建议是先选择其中的一些，也许是一两个，也许是三四个，然后在不同的时间和场合组合使用，比如用于脑力工作或体力工作等，来找出最适合你的方案。目标是提高大脑的神经可塑性，这不仅能帮助你集中注意力，还能帮助你重新调整注意力。当然，不得不提的是，学会放松注意力也是非常重要的。
I highly encourage people to take a period of time each day to daydream to walk down the hall without looking at your phone to not have to incorporate more sensory information to not place increasing demands on yourself to focus and see and realize how having a period of deliberate decompression and defocusing can allow your brain to focus so much better when you do decide to return to about of focus concentrated work or physical work.
我强烈建议人们每天留出一段时间来发呆，比如走廊里走走，而不是看手机，不必接收更多的感官信息，不要给自己增加更多的压力。试着放松一下，不去集中注意力，会让你更好地专注于接下来的工作或体力活动。当你回到专注的工作状态时，你会发现这段刻意放松和不专注的时间能让大脑更好地专注。
So I want to thank you for joining me for this discussion about tools for focusing concentration if you're learning from and are enjoying this podcast please subscribe to our YouTube channel that's a terrific zero cost way to support us in addition please subscribe to the podcast on Spotify and Apple that's also a zero cost way to support us and on both Spotify and Apple you can leave us up to a five star review if you have questions for us or comments or suggestions or guests that you'd like us to consider bringing on the Hubertman Lab podcast please put all that in the comment section on YouTube we do read all those comments.
谢谢大家参与这次关于集中注意力工具的讨论。如果你在学习过程中喜欢这个播客，请订阅我们的YouTube频道，这是支持我们的一个非常有效且免费的方式。此外，请在Spotify和Apple上订阅我们的播客，这也是支持我们的免费方法。在Spotify和Apple上，你还可以给我们留下最多五颗星的评价。如果你有任何问题、意见、建议，或者希望我们邀请什么嘉宾参与Hubertman Lab 播客，请在YouTube的评论区告诉我们，我们会阅读所有评论。
Please also check out the sponsors mentioned at the beginning of today's episode that's the best way to support this podcast during today's episode and on many previous episodes of the Hubertman Lab podcast we discuss supplements while supplements aren't necessary for everybody many people derive tremendous benefit from them for things like sleep and enhancing focus and hormone augmentation and so forth.
请查看在今天节目开头提到的赞助商，这是支持我们播客的最佳方式。在今天的节目和许多以往的 Hubertman Lab 播客中，我们讨论了补充剂。虽然并不是每个人都需要补充剂，但很多人在改善睡眠、提升专注力以及激素调节等方面从中获得了巨大的益处。
As mentioned at the beginning of today's episode the Hubertman Lab podcast is now partnered with momentous supplements because they are of the very highest quality they ship internationally and they have single ingredient formulations endostages that will allow you to construct the best most biologically and cost effective supplementation protocol for your needs if you're interested in the supplements covered on the Hubertman Lab podcast you can go to live momentous spelled o us so live momentous dot com slash Hubertman.
正如在今天节目的开始所提到的，现在Hubertman Lab播客与Momentous补充剂合作。因为它们的质量非常高，可以国际配送，并且具有单一成分的配方和剂量，这将帮助你根据自己的需求制定最佳、最具生物效果和性价比的补充方案。如果你对Hubertman Lab播客中提到的补充剂感兴趣，可以访问live momentous（拼写为o us）的网站，网址是livemomentous.com/Hubertman。
If you're not already following us on social media we are Hubertman Lab on Twitter and we are also Hubertman Lab on Instagram both places I talk about science and science related tools some of which overlap with the contents and topics of the Hubertman Lab podcast much of which is unique from the contents and it's certainly the format covered on the Hubertman Lab podcast again that's Hubertman Lab on Instagram and Hubertman Lab on Twitter.
如果你还没有在社交媒体上关注我们，我们在 Twitter 上是 Hubertman Lab，在 Instagram 上也是 Hubertman Lab。在这两个平台上，我都会谈论科学和与科学相关的工具，其中部分内容与 Hubertman Lab 播客的主题有所重合，但大多内容是独特的，尤其是与 Hubertman Lab 播客覆盖的形式不同。再次提醒，我们在 Instagram 和 Twitter 上的账号都是 Hubertman Lab。
The Hubertman Lab podcast has a newsletter in which we provide summaries and essential protocols from the Hubertman Lab podcast episodes you can access it totally free of charge by going to Hubertman Lab.com go to the menu and click on newsletter provide your email we do not share your email with anybody and you'll receive our monthly newsletter there are also examples of previous newsletters there that you can download as PDFs right away without even having to sign up.
Hubertman Lab播客有一个通讯，在这里我们提供Hubertman Lab播客每集的总结和重要方案，你可以完全免费地访问。只需访问HubertmanLab.com，打开菜单并点击通讯，提供你的电子邮箱。我们不会与任何人分享你的电子邮箱，你将会收到我们每月的通讯。网站上还有以往通讯的例子，你可以立即下载为PDF格式，无需注册。
So thank you once again for joining me for today's discussion all about the mechanisms and especially the tools for enhancing concentration and focus and last but certainly not thank you for your interest in science.
再次感谢您参与今天的讨论，这次我们主要探讨了提高注意力和专注力的机制和工具。最后但同样重要的是，感谢您对科学的兴趣。