如何使用神经科学进入心流状态｜Emily on the br
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | When you understand the neuroscience of flow state, you will be able to activate it on demand. | 了解流动状态的神经科学后,可以根据需要激活. |
| 0:05 | And by the end of this video, you are going to be a flow state super focus maniac. | 到这段视频的结尾, 你会成为一个流动状态的超级焦点疯子。 |
| 0:11 | I was diagnosed with ADHD when I was younger and focus was something that I always used to struggle | 我年轻时被诊断患有ADHD症 专注症是我经常挣扎的 |
| 0:16 | with. | 带。 |
| 0:16 | But when I understood the neurochemical cocktail behind flow and deep work, the cocktail | 但当我明白 神经化学鸡尾酒 后流和深工作, 鸡尾酒 |
| 0:22 | that unlocks the state in your brain where you are focused, creative and intuitive, it became this | 解开大脑中的状态 在那里你集中,创造性和直觉, 它变成了这样 |
| 0:29 | formula that I now use on repeat. | 我现在重复使用公式。 |
| 0:32 | You have a peak performance mode in your brain and I'm going to | 你脑子里有顶峰的表演模式,我要 |
| 0:35 | show you how you can turn it on. | 让你看看怎么打开它 |
| 0:37 | And if you're new here, hi, I'm Emily also known as M on the brain. | 如果你是新来的,嗨,我是Emily 脑部也叫M |
展开字幕全文（485 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | When you understand the neuroscience of flow state, you will be able to activate it on demand. | 了解流动状态的神经科学后,可以根据需要激活. |
| 2 | And by the end of this video, you are going to be a flow state super focus maniac. | 到这段视频的结尾, 你会成为一个流动状态的超级焦点疯子。 |
| 3 | I was diagnosed with ADHD when I was younger and focus was something that I always used to struggle | 我年轻时被诊断患有ADHD症 专注症是我经常挣扎的 |
| 4 | with. | 带。 |
| 5 | But when I understood the neurochemical cocktail behind flow and deep work, the cocktail | 但当我明白 神经化学鸡尾酒 后流和深工作, 鸡尾酒 |
| 6 | that unlocks the state in your brain where you are focused, creative and intuitive, it became this | 解开大脑中的状态 在那里你集中,创造性和直觉, 它变成了这样 |
| 7 | formula that I now use on repeat. | 我现在重复使用公式。 |
| 8 | You have a peak performance mode in your brain and I'm going to | 你脑子里有顶峰的表演模式,我要 |
| 9 | show you how you can turn it on. | 让你看看怎么打开它 |
| 10 | And if you're new here, hi, I'm Emily also known as M on the brain. | 如果你是新来的,嗨,我是Emily 脑部也叫M |
| 11 | I am a neuroscientist by training. | 我是一个神经科学家 通过训练。 |
| 12 | I've got two degrees in neuroscience as well as many years of | 我神经科学有两个学位 以及很多年 |
| 13 | research experience in the lab. | 在实验室的研究经验。 |
| 14 | I am now a coach to people in over 55 countries all over the world. | 我现在是全世界55多个国家的教练。 |
| 15 | I help them rewire their brain level up and live their best life. | 我帮他们把大脑重新连接起来 过上最好的生活 |
| 16 | And that is exactly | 这正是 |
| 17 | what I am here to help you do too. | 我是来帮你的 |
| 18 | So what is flow state? | 那么,什么是流动状态? |
| 19 | Exactly. | 没错 |
| 20 | Flow state is complete | 流量状态完成 |
| 21 | absorption in what you are doing. | 吸收你的行为 |
| 22 | And there are actually four psychological characteristics | 其实有四个心理特征 |
| 23 | that are associated with flow. | 与流动有关 |
| 24 | The first is having a challenge skill balance. | 第一个是技能平衡方面的挑战。 |
| 25 | Okay. | 摆 |
| 26 | So whatever it is | 所以无论它是什么 |
| 27 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}这不会很无聊的 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}但是也不可能那么难 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我 | |
| 28 | you're pulling your hair out and you're super frustrated because that actually creates anxiety. | 你拔出你的头发,你 超级沮丧,因为这实际上 造成了焦虑。 |
| 29 | I'm going to tell you a little bit about the neurochemical cocktail in a second and why this | 我要告诉你一些 关于神经化学鸡尾酒 在一秒钟,为什么这个 |
| 30 | matters so much. | 这么重要。 |
| 31 | The second psychological characteristic of flow is having a very clear | 流动的第二个心理特征是非常清楚 |
| 32 | goal and feedback. | 目标与反馈。 |
| 33 | So you need to know exactly what it is that you are aiming for. | 所以,你需要 确切地知道你的目标是什么。 |
| 34 | You can't just be | 你不能就这样 |
| 35 | sitting down and be like, Oh, I don't know exactly what I'm going to be doing. | 坐着像,哦,我不知道我要做什么。 |
| 36 | You need to have a | 你需要一个 |
| 37 | very clear goal, a very clear outcome that your brain knows it is needing to work toward. | 非常明确的目标, 一个非常明确的结果, 你的大脑知道它需要努力。 |
| 38 | The third | 第三个 |
| 39 | psychological characteristic of flow is loss of self-consciousness. | 流动的心理特征是失去自我意识. |
| 40 | So this is where you kind of | 这就是你喜欢的地方 |
| 41 | step outside of the ego and you become immersed in what you're doing. | 走出自我,你就会沉浸在自己的行为之中。 |
| 42 | And, you know, athletes, | 运动员们, |
| 43 | performers, people who have maybe even you, if you've been in flow before, it sort of feels like | 表演者,也许甚至有你的人, 如果你以前是流动的, 它有点像 |
| 44 | you step out of your own way and this energy is just flowing through you. | 你走出你的方式, 和这种能量只是流过你。 |
| 45 | And this is actually | 这其实是 |
| 46 | super helpful because self-consciousness and our ego often gets in the way of creation. | 超级有帮助,因为自我意识和我们的自我常常阻碍创造。 |
| 47 | Whereas | 不过 |
| 48 | when we lose this kind of sense of self and when we're fully immersed in what we're doing, | 当我们失去这种自我意识 当我们完全沉浸在我们的行为中 |
| 49 | we really do unlock flow. | 我们真的能解锁流动 |
| 50 | Psychological characteristic number four for flow state is | 流动状态的心理特征四是 |
| 51 | time distortion. | 时间扭曲。 |
| 52 | So this is where you're just locked in for hours, but those hours feel like | 这就是你被锁了几个小时的地方 但那些小时感觉就像 |
| 53 | minutes. | 几分钟 |
| 54 | And the really great thing about flow state is that action starts to feel effortless. | 而关于流动状态的真正伟大的事情是 行动开始感到无力。 |
| 55 | Like it feels fun and you are just so immersed in it. | 感觉很好玩 你却沉浸其中 |
| 56 | You're not having to fight or force. | 你不需要战斗或武力 |
| 57 | And this is the exact psychological state that I liked to find myself in when I was studying when | 这就是我在学习时喜欢的心理状态 |
| 58 | I was in school or when I was working in the research lab or when I'm creating or coaching | 我在学校或在研究室工作 或创作或指导的时候 |
| 59 | now. | 现在 |
| 60 | But what's really interesting is what has to change in your brain for you to feel this way. | 但真正有趣的是 改变你的大脑 让你有这种感觉 |
| 61 | And this is where it starts to get actionable because when you understand what's happening in | 这就是它开始变得可以行动的地方 因为当你明白发生了什么 |
| 62 | the brain, you can design a schedule. | 大脑,你可以设计一个时间表。 |
| 63 | You can design a sort of protocol that allows you to get | 你可以设计一种协议 允许你得到 |
| 64 | into flow at any time. | 随时进入流动。 |
| 65 | And that is exactly what I'm going to share with you in a second. | 这正是我马上就要告诉你的。 |
| 66 | But first, | 不过首先 |
| 67 | let's talk about what happens in your brain when you enter into flow state. | 我们来谈谈你进入流动状态时 大脑会怎样 |
| 68 | The first is that | 第一个是 |
| 69 | certain areas of your brain actually get quieter. | 你大脑的某些部分会变得更安静 |
| 70 | So certain areas in the prefrontal cortex and the | 所以前额皮层的某些区域 |
| 71 | default mode network have actually been shown to become quieter. | 默认模式网络实际上已被显示变得更加安静。 |
| 72 | Now, why is this important? | 为什么这很重要? |
| 73 | Well, | 那个 |
| 74 | the default mode network has been found to be active when we are mind wandering, daydreaming, | 默认模式网络被发现是活动 当我们的心灵徘徊,白日梦, |
| 75 | imagining, right? | 想象,对不对? |
| 76 | And that's not something that we want to be doing when we are in flow. | 而当我们处于流动状态时,我们并不想这样做。 |
| 77 | When we | 当我们 |
| 78 | want to be in flow, we want our task positive network to be on. | 我们希望我们的任务积极网络能够运行。 |
| 79 | We want to be locked in. | 我们要被锁在里面 |
| 80 | We | 我们 |
| 81 | want to be fully immersed, not mind wandering and daydreaming. | 想要被完全浸透 而不是心智徘徊和白日梦 |
| 82 | That's actually goes against what we | 其实,这是违背我们的 |
| 83 | need for flow because I'll explain this more in a second, but we actually need to be focused on one | 需要流动,因为我会解释 更多的时间,但我们实际上需要 专注于一个 |
| 84 | clear thing, not a bunch of different things. | 很明显,不是一堆不同的东西。 |
| 85 | If our attention is being pulled in many different | 如果我们的注意力被吸引到很多不同的地方 |
| 86 | directions, we are kind of destroying our ability to get into flow. | 方向,我们正在破坏 我们进入流动的能力。 |
| 87 | And these areas in the | 和这些区域 |
| 88 | prefrontal cortex that have been shown to get quieter are involved in self referential | 前额皮层 已经显示更安静 参与自我优惠 |
| 89 | processing, like self awareness and being aware of yourself, which we just talked about in order | 就像自我意识和自我意识 我们刚刚谈论过的 |
| 90 | to get into flow state, we kind of need to lose this sense of self. | 进入流动状态,我们需要 失去这种自我感。 |
| 91 | And so if we are monitoring | 所以如果我们在监视 |
| 92 | ourself and you're sitting here doing your work and your, your immediate thought is, oh, and that's | 我们自己,你坐在这里 做你的工作,你,你的立即的想法是,哦,这就是 |
| 93 | not good enough, or that's, that's not going to work. | 不够好,或者说,那不会成功。 |
| 94 | That's not going to be good. | 这不会是好事 |
| 95 | If you are | 如果你是的话 |
| 96 | monitoring yourself like that, that takes you out of flow. | 那样监视自己 让你失去动力 |
| 97 | So the part of you that is watching | 所以,你的一部分是看 |
| 98 | yourself do the thing gets quieter, which allows you to actually do the thing. | 你自己做这件事会比较安静 这样你就可以做这件事 |
| 99 | And now I actually | 现在我实际上 |
| 100 | have a fun hack for sort of activating this on demand. | 有个有趣的黑客 来启动这个需求。 |
| 101 | I like to do this even when I'm creating | 我喜欢这样做 即使我创造 |
| 102 | content and I feel like I'm just getting in my own way. | 内容和我觉得我只是 进入我自己的方式。 |
| 103 | Like I'm just monitoring myself too much. | 就像我只是监视自己太多。 |
| 104 | I actually got this from one of my students that I coached that she gave to me and it was really | 我从我的一个学生那里得到这个 她给我的,真的 |
| 105 | cool when she shared it with me. | 她和我分享的时候很酷 |
| 106 | But anyway, what she said to do was she actually likes to pull | 但无论如何,她所说的话是 她实际上喜欢拉 |
| 107 | herself up. | 自己起来。 |
| 108 | She imagines sucking her ego out and like plopping them in the chair next to her. | 她想象着把自己的自尊心吸出来 并且喜欢把他们扔在旁边的椅子上 |
| 109 | And this is something that I've liked to do now. | 这就是我现在喜欢做的事。 |
| 110 | It's a little practice that I like to do. | 我喜欢做这个小练习 |
| 111 | And I | 还有我 |
| 112 | feel like I'm monitoring myself. | 感觉好像我在监视自己 |
| 113 | I will literally imagine plucking my ego out and plopping her in | 我会想象我的自我 并把她投入到 |
| 114 | the chair right next to me. | 椅子就在我旁边 |
| 115 | Like you can sit right there, allow the divine life force energy | 就像你可以坐在那里, 允许神灵的生命力量能量 |
| 116 | to flow through me and you can sit right there. | 穿过我,你可以坐在那里。 |
| 117 | And then when I'm ready for you to come back, | 然后当我准备好让你回来时 |
| 118 | but this is really just a sort of fun visualization hack that I have found to be useful. | 但这只是一种有趣的视觉黑客 我发现是有用的。 |
| 119 | So | 这么说 |
| 120 | use that and try it out and see if it works for you. | 用它试试看是否适合你 |
| 121 | But aside from these brain areas shifting | 但是除了这些大脑区域的变化 |
| 122 | in activity, we also see a shift in neurochemistry and this is where it gets really interesting and | 在活动中,我们也看到神经化学的转变 这是真正有趣的, |
| 123 | really applicable. | 真的适用。 |
| 124 | First, we see an increase in dopamine. | 首先,我们看到多巴胺增加。 |
| 125 | This is exciting. | 这太刺激了 |
| 126 | I feel motivated. | 我觉得有动机。 |
| 127 | This is fun. | 这很有趣。 |
| 128 | Let's keep going. | 让我们继续前进。 |
| 129 | We also see an increase in norepinephrine. | 我们还看到诺雷松素的增加。 |
| 130 | Norepinephrine | 肾上腺素 |
| 131 | is involved in alertness and wakefulness, right? | 被卷入了警惕和清醒,对不对? |
| 132 | Which is important for focus. | 这很重要的焦点。 |
| 133 | If you want to be | 如果你想成为 |
| 134 | immersed and locked in, you want that norepinephrine buzzing in your brain. | 浸泡和锁在,你想要 诺雷松激素在你的大脑。 |
| 135 | We also see | 我们也看到 |
| 136 | an increase in endogenous opioids or endorphins. | 内生类阿片或内啡素的增加。 |
| 137 | This is where that feeling of like, | 这就是那种感觉, |
| 138 | this feels good. | 这感觉不错。 |
| 139 | And these also are responsible for sort of like the pleasure pain access | 这些也负责像快乐的疼痛机会 |
| 140 | and can help create those feelings of effortlessness that are associated with | 并且能够帮助创造与下列因素有关的无助感: |
| 141 | We also see an increase in enandamide or endocannabinoid signaling. | 我们还看到,安非他明或内分泌大麻酚信号增加。 |
| 142 | Now, this is really | 现在,这是真的 |
| 143 | cool. | 凉爽。 |
| 144 | Endocannabinoids are appropriately named actually after cannabinoids. | 内分泌素实际以大麻素命名。 |
| 145 | So cannabis binds to | 因此,大麻绑定 |
| 146 | cannabinoid receptors all throughout our nervous system and our brain and our body. | 整个神经系统 大脑和身体都有大麻素受体 |
| 147 | They're | 他们是 |
| 148 | everywhere. | 到处都是 |
| 149 | And we actually have something called endocannabinoids that bind to these receptors as | 我们实际上有种叫做内分泌素的 与这些受体结合 |
| 150 | well. | 不错 |
| 151 | Enandamide is one of them. | 埃南达米德是其中之一. |
| 152 | And so these are associated with sort of like creativity and | 所以这些和创造力有关 |
| 153 | thinking that if you've ever smoked the plant, you may have had experience with that. | 认为如果你曾经抽过大麻, 你也许有经验。 |
| 154 | And so | 这样 |
| 155 | we have endogenous chemicals in our brain and body that help us to do that too. | 我们大脑和体内都有内生化学物质 帮助我们做到这一点。 |
| 156 | And in flow, | 在流动中, |
| 157 | we see an increase of signaling with these molecules. | 我们看到这些分子的信号增加。 |
| 158 | So that is the background. | 这就是背景。 |
| 159 | That's | 这是 |
| 160 | the science. | 科学 |
| 161 | But now let's talk about how you can trigger this neurochemical cocktail to activate | 但是现在我们来谈谈 你如何触发这个神经化学鸡尾酒 |
| 162 | flow, to activate deep work and feeling fully immersed in what you're doing at any time. | 随时随地都沉浸在你的事业中 |
| 163 | And | 还有 |
| 164 | I have actually given this exact formula to my students that I coach. | 我实际上已经把这个精确的公式 交给了我的学生,我指导。 |
| 165 | And I had, I remember | 我还记得 |
| 166 | one of my students came back like a week later after sharing this formula and he had this | 我的一个学生一周后回来 和他分享了这个配方 |
| 167 | competition at work. | 竞争在工作。 |
| 168 | And he shared with me that he won the entire competition at work because he | 他告诉了我 他赢得了整个比赛 因为他 |
| 169 | used this formula. | 使用此公式。 |
| 170 | I use this formula. | 我用这个公式。 |
| 171 | I live by it. | 我以它为生. |
| 172 | It works every single time. | 每一次都行,都一样 |
| 173 | So make sure you | 所以,确保你 |
| 174 | have a pen and paper. | 有笔和纸。 |
| 175 | Take notes because you're going to want to use this formula to get into | 记下来,因为你要用这个公式 |
| 176 | flow state. | 流动状态。 |
| 177 | Step one is to find your edge. | 第一步是找到你的边缘 |
| 178 | Remember we need a challenge to skill balance. | 记住我们需要一个挑战 技能平衡。 |
| 179 | So | 这么说 |
| 180 | you don't want to be doing something that's going to be super difficult. | 你不会想做一些非常困难的事的 |
| 181 | It's going to stress you | 这会给你带来压力 |
| 182 | out, but you also don't want it to be boring. | 出去,但你也不希望 无聊。 |
| 183 | And so how can you activate this? | 那你怎么能激活这个? |
| 184 | How can you do this | 你怎么能这样 |
| 185 | when the tasks are boring? | 当任务变得无聊的时候? |
| 186 | You're like, but I work this job and these mundane things and I am bored. | 你就像,但我的工作 和这些普通的东西,我很无聊。 |
| 187 | Well, how can you make it a little more challenging or a little more exciting? | 那么,你怎么能让它 有点更具挑战性 或者更令人兴奋? |
| 188 | How can you stretch | 你怎么可以伸缩 |
| 189 | yourself to make it a little more challenging? | 让你更具有挑战性? |
| 190 | Maybe you can put a time restriction on yourself. | 也许你可以给自己一个时间限制。 |
| 191 | Maybe you can say, I'm going to get this amount done in this amount of time. | 也许你可以说,我会 完成这个数量的时间。 |
| 192 | And it's sort of a | 这有点像 |
| 193 | stretch for you. | 为你伸展。 |
| 194 | And you're not exactly sure if you're going to be able to do it. | 而且你不确定你是否能做到这一点。 |
| 195 | That is one way | 这是一条路 |
| 196 | that you can sort of make a mundane, everyday, boring task more challenging so that you can | 你可以做一个普通的,日常的,无聊的任务 更具挑战性,这样你就可以 |
| 197 | activate the neurochemicals for flow. | 激活神经化工进行流动. |
| 198 | But again, if it's too easy, you're bored. | 但再说一次,如果太容易,你很无聊 |
| 199 | You don't get | 你没有得到 |
| 200 | dopamine from that. | 多巴胺从那里。 |
| 201 | And you're not going to have a boost in norepinephrine. | 而且你不会得到 诺雷松素的提升。 |
| 202 | If it's too hard, | 如果太难 |
| 203 | you're going to be stressed. | 你会很紧张的 |
| 204 | And then the balance of these neurochemicals are going to be thrown | 然后这些神经化学物质的平衡就会被抛出 |
| 205 | off and you might feel more anxious or stressed, then enjoy and immerse in what you're doing. | 离开,你可能会觉得 更焦虑或压力, 然后享受和沉浸 在你在做什么。 |
| 206 | So | 这么说 |
| 207 | this balance is really important. | 这种平衡非常重要。 |
| 208 | Flow lives right at the edge of your abilities. | 流就在你的能力边缘 |
| 209 | Step two | 步骤二 |
| 210 | is to give your brain one clear target. | 让你的大脑有一个清晰的目标 |
| 211 | Multitasking destroys your ability to get | 多任务会破坏你获得的能力 |
| 212 | into flow. | 进入流动。 |
| 213 | If you are trying to get into flow state and you are also trying to multitask, | 如果你试图进入流动状态 并且你还试图多任务, |
| 214 | you are doing two different things and it's not going to work. | 你正在做两件不同的事情, 它不会工作。 |
| 215 | And that is why, you know, | 这就是为什么,你知道, |
| 216 | flow state is maybe isn't something that you're going to try to get into all of the time, | 流体状态也许不是 你试图进入所有的时间, |
| 217 | but maybe you want to curate your schedule and update your calendar and be like, this is going | 但也许你想整理你的日程表 更新你的日历 并且像,这是去 |
| 218 | to be a time block where I am going to purposefully get into deep work and activate flow. | 成为我有意投入深层工作并启动流动的时间。 |
| 219 | That's | 这是 |
| 220 | what I like to do, but you cannot multitask. | 我喜欢做什么, 但你不能多任务。 |
| 221 | You cannot have your attention being pulled | 你不能被吸引你的注意力 |
| 222 | in all different directions because you need to be fully immersed in one thing. | 在所有不同的方向 因为你需要 被完全浸入一件事。 |
| 223 | You need focused | 你需要专注 |
| 224 | attention on one thing. | 关注一件事。 |
| 225 | And remember the psychological characteristics of flow. | 并记住流动的心理特征. |
| 226 | You need | 惠璶 |
| 227 | a clear goal and feedback. | 明确的目标和反馈。 |
| 228 | So before you get into work, ask yourself, what exactly am I doing? | 在你开始工作之前 问问你自己 我到底在做什么? |
| 229 | Like, | 喜欢, |
| 230 | what is the goal? | 目标是什么? |
| 231 | The next question that you can ask yourself is what does done look like? | 下一个问题,你可以问自己 是什么样子的? |
| 232 | Is it | 是吗? |
| 233 | a certain amount of time? | 一定的时间? |
| 234 | You know, when a certain amount of work gets done, that is up to you. | 你知道,当完成一定数量的工作, 这取决于你。 |
| 235 | But | 不过 |
| 236 | what does done look like? | 做成什么样子? |
| 237 | Having that definition of done is really, really important, again, | 有了这个定义 完成是真正,真正重要的是,再次, |
| 238 | for that feedback that your brain is going to get. | 你的大脑会得到的反馈 |
| 239 | It is really easy to get into flow when you're | 这真的很容易进入 当你是 |
| 240 | playing a game. | 玩游戏 |
| 241 | Athletes report getting into flow a lot of the time as well. | 运动员也报告说他们经常来 |
| 242 | Why? | 为什么? |
| 243 | They have a very, | 他们有一个非常, |
| 244 | very clear goal. | 非常明确的目标。 |
| 245 | Their attention hopefully is focused on the game and the game alone. | 希望他们的注意力只集中在游戏和游戏上. |
| 246 | And when | 什么时候 |
| 247 | not, that hurts our performance, right? | 不,这伤害了我们的表演,对不对? |
| 248 | But they have a very clear goal and they have feedback. | 但是,它们的目标非常明确,并有反馈。 |
| 249 | And the feedback is whatever sport they play. | 反馈就是他们玩的体育 |
| 250 | In a lot of sports, it's the score, right? | 在很多运动中,这是得分,对不对? |
| 251 | So they're | 所以他们是 |
| 252 | getting constant feedback about what is happening. | 不断得到对所发生事件的反馈。 |
| 253 | And the brain loves that. | 大脑喜欢这样。 |
| 254 | And it helps to kind of | 并且有帮助的种类 |
| 255 | be like, okay, this is the goal and this is the feedback. | 就像,好吧,这是目标,这是反馈。 |
| 256 | So have your clear definition of what | 所以,有你明确的定义什么 |
| 257 | success or done looks like. | 成功还是成功? |
| 258 | And then finally, because the brain loves feedback, how are you | 最后,因为大脑喜欢反馈,你好吗? |
| 259 | to know that you are making progress? | 知道你正在进步吗? |
| 260 | What does progress look like, right? | 进展是什么样的,对不对? |
| 261 | Having a definition of | 定义 |
| 262 | done is really important, but also having a definition of like, what does making progress | 做真的很重要,但也有一个定义, 什么样的进展 |
| 263 | look like? | 看起来像? |
| 264 | A lot of the time, the answers to these questions are very simple. | 很多时候,这些问题的答案非常简单. |
| 265 | We just don't take the | 我们只是不拿 |
| 266 | 30 seconds to answer them. | 30秒后回答他们 |
| 267 | So choose one task, put your phone away, go on, do not disturb, get | 所以,选择一个任务,把你的电话收起来,继续, 不要打扰,得到 |
| 268 | all of the distractions out of sight because you cannot get fully immersed in something that you | 因为你不能完全沉浸于你身上 |
| 269 | are constantly leaving. | 不断离开。 |
| 270 | And then the third condition for flow is to increase engagement. | 然后流量的第三个条件是增加接触. |
| 271 | Remember, you need wakefulness. | 记住 你需要清醒 |
| 272 | You need alertness. | 你需要警觉 |
| 273 | You need that norepinephrine flowing through you. | 你需要通过你流淌的肾上腺素 |
| 274 | You can't just be tired and lethargic. | 你不能只是疲惫和放纵。 |
| 275 | You need to be wide awake for flow. | 你得清醒起来才能流动 |
| 276 | This is why it is sort | 这就是为什么它是排序 |
| 277 | of reported with athletes and the runner's high, right? | 与运动员报告 和跑者的高,对不对? |
| 278 | Because you are wide awake. | 因为你清醒了 |
| 279 | You are alert. | 你是戒备。 |
| 280 | Your body is engaged. | 你的身体订婚了 |
| 281 | And you can do this through novelty, through physical embodiment, like in | 你可以通过新颖的, 通过身体的化身,比如在 |
| 282 | exercise or with risk. | 或有风险。 |
| 283 | And I personally have discovered that risk can be a great way to | 我个人已经发现 风险可以是一个伟大的方法 |
| 284 | boost alertness and get into flow, especially with creative acts. | 提高警惕并进入流动,特别是创造性行为。 |
| 285 | So when I feel like I am, | 所以当我感觉自己是, |
| 286 | for example, in the past with creating like short form content, when I feel like what I am about to | 比如说,过去创作像短形式内容, 当我感觉自己即将到来时 |
| 287 | say is maybe a little risky, maybe I am on the edge a little bit, I get into flow and I enjoy | 说不定有点冒险,也许我在边缘上, 我进入流动,我享受 |
| 288 | creating that content so much more because it is sort of on the edge, right? | 创造更多的内容 因为它有点边缘,对不对? |
| 289 | And that might be | 这可能是 |
| 290 | because it is sort of like this challenge to skill balance that I mentioned in number one, | 因为它有点像这个挑战 技能平衡 我在第一, |
| 291 | but also because it requires physical engagement. | 但也因为它需要身体接触。 |
| 292 | It requires your brain to be alert because your | 它需要你的大脑 警惕,因为你 |
| 293 | brain's like, oh, taking a risk here. | 大脑就像在这里冒险 |
| 294 | I need to be aware what's going on. | 我需要知道发生了什么 |
| 295 | But essentially, | 但本质上 |
| 296 | you want to make the task that you are doing stimulating enough that your brain actually | 你想完成你正在做的 足够刺激你大脑的任务 |
| 297 | cares. | 关心。 |
| 298 | Because if it's not stimulating, it's boring. | 因为如果它不刺激,那就无聊了. |
| 299 | And if it's boring, you're not getting | 如果这很无聊,你就不会 |
| 300 | into flow state. | 进入流动状态。 |
| 301 | And novelty, physical embodiment and risk really are the three categories that you | 而新颖的, 身体的化身和风险, 真的是你的三个类别 |
| 302 | can use to make the task more engaging. | 能够用来让任务更加参与。 |
| 303 | So with novelty, how can you switch it up? | 所以有了新奇的,你怎么能把它切换? |
| 304 | How can you | 你怎么能这样 |
| 305 | make it feel new? | 让它感觉新? |
| 306 | If it's something that you have to do a lot, how can you make it feel new? | 如果这是你必须做的很多事情,你怎么能让自己感到新的感觉呢? |
| 307 | Maybe | 也许 |
| 308 | you can do it in a new environment. | 你可以在新的环境中做到这一点。 |
| 309 | Maybe you can listen to a different type of music. | 也许你可以听 另一种类型的音乐。 |
| 310 | I know | и笵 |
| 311 | personally for me, as somebody with ADHD, switching up, even how you sit can make a difference. | 对我个人来说,作为一个有ADHD的人, 切换起来, 即使你坐可以有所作为。 |
| 312 | When I was in the trenches, the last couple of months writing my book before I completed it, | 当我在战壕里, 过去几个月写我的书 在我完成它之前, |
| 313 | I would be sitting with my legs up like this. | 我会坐在我的腿 像这样。 |
| 314 | I was sitting in the craziest ways. | 我坐在最疯狂的方式。 |
| 315 | But it really | 不过真的 |
| 316 | takes just little things like that to make it more physically demanding, to make it feel new, | 这样的小东西 让它更要求身体, 让它感觉新, |
| 317 | to switch it up, to kind of confuse the brain a little bit. | 把它切换, 有点迷惑大脑一点点。 |
| 318 | And that helps you to get out of | 这帮助你走出 |
| 319 | your mind, to remove that sense of self right, but also to make this like embodiment condition | 你的思想,去除自我的自我感, 但也使这像 化身条件 |
| 320 | work for you. | 为你工作。 |
| 321 | So how can you make it new? | 所以,你怎么能使它新的? |
| 322 | And then the second piece, right? | 然后第二块,对不对? |
| 323 | 绣ment. | |
| 324 | How can you | 你怎么能这样 |
| 325 | make it physically engaging? | 让它在身体上接触? |
| 326 | If it's an active task, if it is like a physical activity, way easier | 如果这是一项积极的任务,如果它像一种身体活动,那么就更容易了 |
| 327 | to get into flow for that. | 以进入流动 这一点。 |
| 328 | But if it's not, it is tried and true process for me. | 但是如果不是的话,那就是我所尝试的和真实的过程. |
| 329 | Exercising first | 先演习 |
| 330 | thing in the morning is a game changer for getting into flow and for actually being able to get into | 早上的事情是游戏的改变 因为进入了流动 并且实际上能够进入 |
| 331 | deep work throughout the day. | 日深修习. |
| 332 | Waking up your body, waking up your brain, and making yourself feel | 唤醒你的身体 唤醒你的大脑 让自己感觉 |
| 333 | more alert, that is one of the neurochemical conditions for flow. | 更加警惕,这是神经化学 流动的条件之一。 |
| 334 | Exercise boosts dopamine | 多巴胺的锻炼 |
| 335 | and it boosts norepinephrine. | 它能促进诺雷松素。 |
| 336 | So that helps you to, again, have more of those neurochemicals that | 因此,这帮助你,再次, 拥有更多的神经化学 |
| 337 | are involved in the cocktail for flow available to you. | 参与鸡尾酒的流通 供您使用。 |
| 338 | Now, if you're not going to exercise, | 现在,如果你不打算锻炼, |
| 339 | maybe this looks like doing a yoga flow, like a little round of yoga flow. | 也许这看起来像在做瑜伽流, 像一点点的瑜伽流。 |
| 340 | In your office, | 在你的办公室 |
| 341 | you can do this. | 你可以做到这一点。 |
| 342 | It takes five minutes. | 需要五分钟 |
| 343 | It's something that I used to do back when I was in | 这是我过去做的东西 当我在 |
| 344 | my PhD and I didn't have time to work out in the morning. | 我和博士没有时间在早上工作 |
| 345 | I would have to be in lab to run an | 我不得不在实验室运行一个 |
| 346 | experiment at like 7 a.m. | 早上7点左右做实验 |
| 347 | I would do like three morning sun salutations quickly, like plowing | 我想早三点太阳快的朝圣 就像犁地一样 |
| 348 | with it, right? | 用它,对不对? |
| 349 | Like that wakes you up. | 像那样唤醒你。 |
| 350 | You could literally do jumping jacks. | 你可以做跳跃杰克。 |
| 351 | You can have a five | 你可以吃五块 |
| 352 | minute dance party. | 一分钟的舞会。 |
| 353 | You can do breath work. | 你可以做呼吸作业。 |
| 354 | There are so many options here that the point is that | 这里有很多选择 重点是 |
| 355 | you have to wake your body up and be physically stimulated. | 你必须唤醒你的身体 并被身体刺激。 |
| 356 | And then the last condition, of course, | 然后最后的条件,当然, |
| 357 | is risk. | 是风险。 |
| 358 | Like I mentioned, now you do not have to go skydiving or do something crazy to take risks, | 就像我说的,现在你不必跳伞 或做一些疯狂的事情来冒险, |
| 359 | but you can, you know, post something bold. | 但你可以,你知道, 张贴一些大胆的东西。 |
| 360 | That can be a risk or to, again, make that one clear | 这可能是一种风险,或者再次表明这一点。 |
| 361 | goal that you're going to be focused on. | 目标,你会被专注于。 |
| 362 | Make it something that you're not really sure you're going | 做点你不确定的事 |
| 363 | to be able to accomplish. | 能够完成。 |
| 364 | That can be a risk, but there are ways that you can kind of make what | 这可能是一种风险, 但有一些方法 你可以做出什么 |
| 365 | you're doing a little risky and that is cognitively demanding to activate flow. | 你在做一个有点冒险, 这是认知要求 激活流量。 |
| 366 | Those are the three | 这些是三个 |
| 367 | conditions that are required for activating flow state. | 启动流动状态所需的条件。 |
| 368 | Now let me give you a protocol that puts it | 现在让我给你一个协议 把它 |
| 369 | all into order step by steps. | 都步步为定 |
| 370 | You can do it on demand whenever you want. | 你随时可以按要求做 |
| 371 | This is my ultimate | 这是我的最终 |
| 372 | flow on command protocol. | 运行在命令协议上。 |
| 373 | Follow each of these steps before you need to get into deep focus or | 遵循其中的每一个步骤,然后你需要深入关注或 |
| 374 | just do it in the morning. | 早上就来 |
| 375 | I personally like to do it in the morning and watch how your brain | 我个人喜欢早上做 看你的大脑如何 |
| 376 | responds to you. | 回应你。 |
| 377 | Step one, activate, move your body, do some breath work, do some jumping jacks, | 第一步,激活,移动你的身体, 做一些呼吸工作,做一些跳跃杰克, |
| 378 | wake yourself up. | 唤醒你自己。 |
| 379 | All right. | 好吧,我们走。 |
| 380 | Step two, aim. | 第二步 瞄准 |
| 381 | What is your one specific target and remove | 你的目标是什么? |
| 382 | all distractions. | 所有分散注意力。 |
| 383 | Get rid of them. | 摆脱他们。 |
| 384 | Put your phone on, do not disturb. | 接电话,不要打扰你 |
| 385 | Tell everybody around you not | 告诉周围的人不要 |
| 386 | to bother you. | 来打扰你 |
| 387 | Tell yourself there are, there is nothing more important. | 告诉自己,没有比这更重要的了 |
| 388 | Everything else can wait. | 其它的都可以等了 |
| 389 | This is what we are focusing on right now. | 这就是我们现在所关注的。 |
| 390 | Number three, stretch. | 三号,拉伸。 |
| 391 | Make it slightly challenging. | 让它有点挑战性。 |
| 392 | Make | 制作 |
| 393 | it slightly demanding. | 它有点要求。 |
| 394 | Maybe a little risky. | 也许有点冒险 |
| 395 | Switch it up. | 开关 |
| 396 | Maybe make it feel new, new music, | 也许让它感觉新的,新的音乐, |
| 397 | new environment, new way of sitting. | 新的环境,新的坐姿方式。 |
| 398 | Number four, disappear. | 四号,消失。 |
| 399 | Give yourself enough time to actually | 给自己足够的时间 |
| 400 | get into flow state. | 进入流动状态。 |
| 401 | Don't expect yourself to be able to drop in in like 10 minutes or 20 minutes. | 别指望自己能像10分钟或20分钟后来 |
| 402 | Don't expect that of yourself. | 别指望自己会这样 |
| 403 | Give yourself enough time to get into it and actually setting | 给自己足够的时间 进入它和实际上设定 |
| 404 | a time limit can be very helpful for that one clear goal. | 时限对于实现这一明确目标非常有益。 |
| 405 | So disappear, allow yourself | 所以,消失,让你自己 |
| 406 | the opportunity to become fully immersed. | 完全沉浸在其中的机会 |
| 407 | And then number five, recover, come down, eat, | 然后第五,恢复,下来,吃饭, |
| 408 | go for a walk, have some social activity, but most importantly, reinforce how good that felt | 去散步, 有一些社交活动, 但最重要的是,加强 感觉如何好 |
| 409 | and really wire into your brain what it took for you to get there. | 并真正线到你的大脑 你花了什么去到达那里。 |
| 410 | I was in like the ultimate | 我身处绝境 |
| 411 | flow state. | 流动状态。 |
| 412 | I got so much done and it felt so good. | 我做了很多事情 感觉很好 |
| 413 | And the only reason I stopped was actually | 我停下来的唯一原因是 |
| 414 | because I had to leave for an appointment. | 因为我不得不离开预约。 |
| 415 | So I had to stop and it was a little irritating | 所以我不得不停下来 有点烦人 |
| 416 | because I was like, I'm so in flow. | 因为我喜欢,我是如此的流畅。 |
| 417 | I don't want to stop. | 我不想停下来。 |
| 418 | But I stopped. | 但我停下来了。 |
| 419 | And then I remember just | 然后我记得 |
| 420 | being in the car on the way to my appointment and just thinking to myself like, I feel so good right | 在去预约的路上坐在车里 只想着,我觉得很好 |
| 421 | now. | 现在 |
| 422 | I feel so proud of myself. | 我为自己感到骄傲 |
| 423 | I feel so like activated and just happy right now. | 我现在感觉很兴奋 |
| 424 | And I took a | 我拿了一个 |
| 425 | walk to myself for like 10 minutes and I, cause I really wanted to wire it into my brain, like | 跟我走10分钟 因为我真的想把它接进我的大脑 |
| 426 | how good this feels. | 感觉真好 |
| 427 | They've actually shown in studies that single pointed focus is inherently | 他们实际上在研究中显示, 单点焦点是内在的 |
| 428 | rewarding to our brains. | 奖励我们的大脑。 |
| 429 | So if you can get yourself into this state where you are actually fully | 所以,如果你可以让自己进入这个状态 在那里你实际上完全 |
| 430 | immersed in what you're doing and focused on just one thing for a solid amount of time, that is | 沉浸于你正在做的事情中 并专注于一件事 在一个坚实的时间,即 |
| 431 | going to be rewarding to your brain. | 将奖励你的大脑。 |
| 432 | Like it is inherently rewarding and it sucks that society and | 就像它本来就是值得的, 它吸的社会和 |
| 433 | phones like it's training our brains away from being able to focus on one thing. | 电话就像它训练我们的大脑 远离能够专注于一件事。 |
| 434 | And that's | 这是 |
| 435 | actually removing the thing that is inherently rewarding to us. | 切除那些对我们有内在好处的东西 |
| 436 | Like it's removing the thing | 就像它正在清除的东西 |
| 437 | that makes the brain feel good, which is focusing on one thing at a time. | 这让大脑感觉很好, 它正在专注于一个事物。 |
| 438 | Like that actually | 就像那样 |
| 439 | makes our brains feel good. | 使我们的大脑感觉很好。 |
| 440 | So anyway, I sat down and I just like talked to myself for a few | 所以,不管怎样,我坐下来,我只喜欢和自己谈谈 |
| 441 | minutes just about how good it felt and how rewarding and fulfilled. | 几分钟之内,它的感觉如何 如何奖励和满足。 |
| 442 | Like I felt so fulfilled | 就像我感觉如此满足 |
| 443 | in that moment after doing that. | 在那之后的那一刻 |
| 444 | And again, I just followed the exact steps that I gave to you. | 再说一次,我只是跟着我给你的具体步骤 |
| 445 | I did my morning routine that I've done a video about before. | 我做了我早上的例行公事 我做了一个视频 关于之前。 |
| 446 | You can let me know in the comments | 你可以在评论中告诉我 |
| 447 | if you want another video, kind of breaking that down in more detail, but I did my morning routine, | 如果你想要另一个视频, 那种打破这一点 更详细,但我做了我的早晨例行, |
| 448 | which involves activating my body and centering myself through meditation and dumping all of the | 这涉及激活我的身体 并通过冥想和倾倒所有 |
| 449 | contents out of my brain so that I'm not distracted by thoughts because thoughts can be distracting | 我脑子里有东西 这样我就不会被思想分心 因为思想可以分心 |
| 450 | when you're trying to get into flow state. | 当你试图进入流动状态。 |
| 451 | And I have a whole process for kind of removing the | 我有一个完整的过程 一种去除 |
| 452 | thoughts before I get into it. | 在我进入它之前 |
| 453 | And anyway, I got into like just the best flow ever and I have kind | 总之,我像有史以来最好的流水一样走进来,我有善良的 |
| 454 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}想通了如何安排我的日程和日历 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}以便按需要激活流量 | |
| 455 | and create days that are like purposefully for getting into flow and doing deep work. | 创造一些日子 就像有目的地进入流动 做深层工作。 |
| 456 | And it is so rewarding. | 它是如此的奖励。 |
| 457 | So I highly recommend you try out this protocol and I can't wait to hear | 所以我建议你试试这个程序 我迫不及待想听 |
| 458 | how it goes for you. | 你怎么样? |
| 459 | I am also going to be teaching a live free masterclass on the | 我也会教一个活的免费大师班 |
| 460 | neuroscience of manifestation, sharing my entire protocol for reprogramming your subconscious mind | 表达的神经科学 分享我重新编程你潜意识的全程 |
| 461 | and all of the different components, all the different parts of your brain and nervous system | 以及你脑神经系统的所有不同部分 |
| 462 | that are involved in a subconscious mind. | 与潜意识有关 |
| 463 | I'm going to be doing that very soon. | 我马上就要这么做了 |
| 464 | So check out | 所以,检查出来 |
| 465 | the link in the description to RSVP and save your seat for that class. | 描述中与 RSVP 的链接,并将您的座位保存到该类。 |
| 466 | You don't want to miss it. | 你不想错过它。 |
| 467 | I am also going to be going on tour very soon. | 我也很快会去巡回演出 |
| 468 | There's going to be a link in the description | 描述中会有链接 |
| 469 | to RSVP for your city. | 到RSVP为你的城市。 |
| 470 | This also gets you on the list to be the first to know when I drop the | 这也让你在名单上 第一个知道我何时放弃 |
| 471 | tickets, which you'll definitely want to be on that list. | 门票 你绝对想登上那张名单的 |
| 472 | So check out that link to RSVP for your | 请检查url=值 (帮助) |
| 473 | city. | 城区. |
| 474 | And I'm sending you so much love. | 我寄给你这么多的爱。 |
| 475 | I believe in you. | 我相信你们 |
| 476 | I'm rooting for you. | 我为汝为根. |
| 477 | Get out there and do | 出来做 |
| 478 | this protocol because I'm telling you, it will feel so good. | 我跟你说这个程序 会感觉很好 |
| 479 | You'll feel so proud of yourself | 你会觉得很骄傲的 |
| 480 | and you'll just, you'll be craving it. | 你只会渴望它 |
| 481 | Like you will be craving deep work when you use this | 就像你用这个会渴望深活一样 |
| 482 | protocol. | 协议。 |
| 483 | All right. | 好吧,我们走。 |
| 484 | I'm sending you so much love and I'll see you in the next one. | 发大慈悲心下明见. |
| 485 | Bye. | 再见。 |
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