为什么一些女性看起来毫不费力就很自信｜神经科学

发布于 2026-11-07 · 时长 11:35

字幕摘录

时间	英文	中文
0:00	We often think of confidence as a personality trait.	我们常常把信心看作是个性特征。
0:03	Some people seem naturally self-assured.	有些人看起来很自信
0:05	They speak without hesitation, make decisions easily, and seem completely comfortable being	他们毫不犹豫地说话,轻而易举地做决定,似乎完全自在
0:11	seen, while others constantly second-guess themselves.	别人总是自以为是
0:14	But beneath that difference is	但在这个差别之下
0:16	something much more interesting.	更有趣的东西
0:17	Your brain.	你的大脑。
0:18	Confidence isn't controlled by one single part	自信不是由一个部分控制的
0:21	of the brain.	大脑。
0:22	It's influenced by a complex interaction between learning, memory, emotion,	它受到学习,记忆,情感,

展开字幕全文（274 条）

序号	英文	中文
1	We often think of confidence as a personality trait.	我们常常把信心看作是个性特征。
2	Some people seem naturally self-assured.	有些人看起来很自信
3	They speak without hesitation, make decisions easily, and seem completely comfortable being	他们毫不犹豫地说话,轻而易举地做决定,似乎完全自在
4	seen, while others constantly second-guess themselves.	别人总是自以为是
5	But beneath that difference is	但在这个差别之下
6	something much more interesting.	更有趣的东西
7	Your brain.	你的大脑。
8	Confidence isn't controlled by one single part	自信不是由一个部分控制的
9	of the brain.	大脑。
10	It's influenced by a complex interaction between learning, memory, emotion,	它受到学习,记忆,情感,
11	attention, decision-making, and the predictions your brain makes about what you're capable of.	注意,决策, 和预测你的大脑让你有能力。
12	And because your brain learns from experience, those predictions aren't necessarily permanent.	因为你的大脑从经验中吸取教训, 这些预测并不一定是永久性的。
13	They can change.	他们可以改变。
14	That's what we're going to explore in this video.	这就是我们要在本视频中探索的内容.
15	We'll look at what confidence	我们看看什么是自信
16	actually is from a psychological and neurological perspective, how your brain builds an internal	从心理和神经的角度来看你的大脑是如何构建一个内脏的
17	model of your abilities, why some experiences strengthen confidence while others reinforce	你的能力模式, 为什么有些经验加强信心而另一些经验则加强信心
18	and what happens when your expectations don't match reality.	以及当你的期望不符合现实时会发生什么。
19	We'll also explore neuroplasticity,	我们还会探索神经弹性
20	the role of prediction and learning, why taking action can gradually change your expectations,	预测和学习的作用, 为什么采取行动可以逐渐改变你的期望,
21	and why you can still feel nervous while becoming more confident.	以及为什么你仍然可以感到紧张同时变得更加自信。
22	And most importantly,	而最重要的是,
23	we'll look at what it really means to rewire your brain for confidence, what neuroscience	我们来研究一下重新连接你的大脑对信心的真正意义以及神经科学
24	actually supports, what popular advice gets wrong, and how repeated experiences can shape the way	实际支持,什么是流行的建议得到错误,如何重复的经验能够塑造的方式
25	you respond to uncertainty.	你对不确定性的反应。
26	And understanding how that happens could change the way you understand	了解这会发生什么改变你理解的方式
27	confidence itself.	自信本身。。。
28	We tend to think of confidence as something you either have or you don't.	我们往往将自信视为你拥有或没有的东西。
29	But psychology gives us a more useful way of looking at it.	但是心理学给了我们一个更有用的方法来看待它.
30	One important concept is	一个重要的概念是:
31	self-efficacy.	自我效能。
32	Self-efficacy is your belief that you can successfully perform a particular action	自我效能是指你认为你能够成功完成某项行动
33	or deal with a particular situation.	或处理特定情况。
34	And that's different from self-esteem.	这和自尊是不一样的
35	Self-esteem is more	自尊更强
36	about how you evaluate yourself.	关于你如何评价自己。
37	Self-efficacy is more specific.	自性更具体.
38	It asks, can I handle this?	它问,我能处理吗?
39	You can feel nervous and still have strong self-efficacy.	你可以感到紧张并且仍然有强大的自我效能。
40	So confidence isn't simply the	所以信心不仅仅是
41	absence of anxiety.	没有焦虑。
42	And it isn't the same thing as feeling good about yourself every moment of the	它不是同样的事情感觉好自己的每一刻
43	day.	日报.
44	One important part of confidence is what you expect yourself to be able to do in a particular	信心的一个重要部分是,你期望自己能在某个特定领域做到什么。
45	situation.	情况
46	Imagine two women walking into the same interview.	想象两个女人走进同一个面试。
47	They have similar qualifications.	他们具有类似的资格。
48	They prepared for roughly the same amount of time.	他们准备的时间大致相同。
49	The questions are identical.	问题是一样的。
50	But one thinks, I can't predict exactly what they'll ask, but I trust myself to respond.	但有人认为,我无法准确预测他们会问什么, 但我相信自己会回答。
51	The other thinks, what if they realize I'm not actually as capable as they think?	其他人想,如果他们意识到我实际上没有他们想象的那么有能力呢?
52	The external situation is the same.	外部情况也一样。
53	Their internal expectations are different.	他们的内部期望不同.
54	And those expectations can influence behavior.	这些期望可以影响行为。
55	The woman who expects herself to cope may be more	期待自己应付的女人可能更多
56	know and answer.	认识并回答。
57	The woman who expects herself to fail may hesitate, monitor herself more closely,	希望自己失败的女人可能犹豫不决更密切地监视自己
58	or avoid opportunities altogether.	或完全避免机会。
59	That doesn't mean confidence guarantees success.	这并不意味着信心保证成功。
60	It doesn't.	它没有。
61	A confident person can make a terrible decision.	自信的人可以做出一个可怕的决定.
62	An anxious person can perform brilliantly.	焦急的人能出色地表现
63	Confidence is not a guarantee of an outcome.	信任不是结果的保证。
64	It's part of the mental framework you bring	这是你带来的精神框架的一部分
65	into the situation.	进入局势。
66	And that framework doesn't appear from nowhere.	而这个框架并没有从任何地方出现。
67	It develops through	它通过
68	experience.	经验
69	Which leads to a more interesting question.	这导致一个更有趣的问题。
70	Where does your brain get its idea of	你的大脑在哪里得到它的想法
71	who you are?	你是谁?
72	Your brain doesn't approach every new situation with a blank page.	你的大脑不会用空白的一页接近每一个新情况
73	It carries	它携带
74	information forward.	信息转发。
75	Your successes.	你的成绩。
76	Your failures.	你的失败。
77	The situations you've avoided.	你所避免的情况。
78	And the moments when you discovered you were more capable than you expected.	而当你发现你的能力比你预期的还要强。
79	Together,	一起来,
80	these experiences can contribute to something psychologists call your self-concept.	这些经验有助于心理学家所谓的自我观念
81	The beliefs	信仰
82	and mental representations you have about yourself.	还有你对自己的精神表现
83	And that self-concept can influence	这种自我观念可以影响
84	what you expect to happen next.	接下来会发生什么?
85	If you've repeatedly experienced yourself as someone	如果你再三体验自己成为一个人
86	who can solve problems, you may approach an unfamiliar problem thinking, I'll probably figure	谁能解决问题, 你可能会遇到一个陌生的问题思考, 我可能会想
87	this out.	这个出去。
88	But if you've repeatedly experienced yourself as someone who gets things wrong,	但是如果你再三体验自己是个错误的人
89	gets criticized, or isn't listened to, you may approach the same situation expecting difficulty.	你可能会遇到同样的困难
90	Neither prediction is necessarily a perfect description of reality.	两种预测都不一定是对现实的完美描述。
91	They're models.	他们是模特
92	And	还有
93	neuroplasticity becomes relevant.	神经弹性变得相关.
94	Your brain isn't a static machine.	你的大脑不是静态机器
95	Learning and experience	学习和经验
96	can change patterns of neural activity and influence the brain systems involved in perception,	能够改变神经活动模式影响感知中的大脑系统
97	emotion, attention, and behavior.	情感、注意力和行为
98	But neuroplasticity is often misunderstood.	但神经弹性经常被误解.
99	It doesn't	没有
100	mean that saying, I am confident, a hundred times will magically transform your brain.	意思是,说,我有信心, 一百次会神奇地改变你的大脑。
101	Neuroplasticity isn't magic.	神经弹性不是魔法
102	The brain changes through learning and learning is shaped by	大脑通过学习和学习而改变
103	Think about public speaking.	想想公开演讲吧
104	The first time you stand in front of a room, your attention may	你第一次站在一个房间前你可能会注意到
105	become intensely focused on yourself, your voice, your hands, your posture.	专注在自己、声音、手和姿势上
106	But imagine you do it	但想象一下你这样做
107	again and again and again.	一次又一次的
108	The fifth presentation might still make you nervous.	第五场表演可能会让你紧张
109	But now you know	但现在你知道了
110	what it feels like to begin.	开始的感觉
111	The situation hasn't necessarily changed.	情况未必改变.
112	Your experience of yourself	你对自己的经验
113	within that situation has.	在那种情况下
114	And sometimes the most important learning doesn't come from success.	而有时最重要的学习并不来自成功.
115	It comes from an imperfect outcome that you survive.	它来自一个不完美的结果你生存。
116	And you learn that failure can be	你学会失败可能是
117	information rather than a final judgment.	信息而不是最后判决。
118	And that's important because confidence doesn't	这一点很重要,因为自信没有
119	require certainty about the future.	需要对未来的把握。
120	It can grow from trust in your ability to respond to it.	它可以从对你的应对能力的信任中成长.
121	But there's a problem.	但有一个问题。
122	Knowing you're capable doesn't automatically make you act like it.	知道自己有能力并不自动让你的行为像它。
123	And that's where the confidence action loop begins.	这就是信心动作循环开始的地方.
124	Confidence can influence action.	信心可以影响行动。
125	But action	但行动
126	can also influence confidence.	也可以影响信心。
127	Before you do something unfamiliar, your brain generates	在你做一些不熟悉的事之前你的大脑会产生
128	expectations about what is likely to happen.	对可能发生的事情的期望。
129	Those expectations can influence whether you act at all.	这些期望可以影响你是否采取行动。
130	But once you act, something changes.	但一旦你采取行动, 事情就会改变。
131	You get feedback from reality.	你从现实中得到反馈
132	Maybe you expected the	也许你会想到
133	presentation to be unbearable.	无法忍受的演示文稿。
134	You got through it.	你熬过了
135	Or perhaps you did make a mistake.	或许你犯了个错误
136	But the	不过
137	consequences were much smaller than you imagined.	后果比你想象的要小得多
138	Now you have something you didn't have before.	现在你有以前没有的东西了
139	New information.	新资料.
140	This is where the concept of prediction error becomes important.	这就是预测错误的概念变得重要的地方.
141	In learning	学习
142	and decision making, prediction error refers broadly to the difference between what was	与决策,预测误差泛指什么是区别
143	expected and what actually happened.	以及实际发生的事
144	You predicted one outcome.	你预言了一个结果。
145	Reality produced another.	现实产生了另一个。
146	That	那个
147	mismatch can contribute to learning.	不匹配可促进学习。
148	One experience may not completely change your expectations.	一次经历可能不会完全改变你的期望。
149	But	不过
150	repeated experiences can gradually shift them.	重复的经验可以逐渐改变它们。
151	You approach the next situation with slightly	你接近下一个情况稍稍
152	different expectations.	不同的期望。
153	Because it feels more manageable.	因为它感觉更容易管理。
154	You're more willing to act.	你更愿意行动
155	Acting	演员
156	gives you another opportunity to learn.	给你另一个学习的机会。
157	And the new experience gives you more information.	新的经验给你更多的信息。
158	The loop	循环
159	continues.	继续。
160	But the opposite can happen too.	但相反的情况也可能发生。
161	If you repeatedly avoid situations because you expect	如果你因为期待而一再避免出现情况
162	yourself to fail, you receive less evidence that contradicts the prediction.	自己失败,你得到的证据更少与预测相矛盾。
163	The prediction remains	预言依旧
164	largely untested.	基本上没有经过测试。
165	This is one reason.	这是一个原因。
166	Waiting until you feel confident before acting can become	等到你自信起来才能演戏
167	a trap.	一个陷阱。
168	That doesn't mean forcing yourself into situations that overwhelm you.	这并不意味着强迫自己陷入困扰你的处境。
169	Good learning	学得好
170	doesn't require throwing yourself into the deepest possible end.	也不需要把自己丢进最深的尽头
171	A challenge can be meaningful	挑战可能是有意义的
172	without being overwhelming.	而不是被压倒。
173	But even when reality gives you evidence of competence,	但即使现实给了你能力的证据
174	self-doubt can still find a way to speak.	自我怀疑还是能找到说话的方法
175	So why does that happen?	为什么会这样?
176	You can succeed 10 times and	你可以成功10次,而且...
177	still be terrified of the 11th.	仍然害怕11号
178	You can receive praise and still believe you're not good enough.	你可以得到赞美,仍然相信你不够好。
179	Why?	为什么?
180	Because your brain doesn't simply collect evidence.	因为你的大脑不能简单地收集证据
181	It also determines what receives your	也决定了你们得到什么
182	attention.	注意点
183	Attention matters.	注意事项
184	Emotion matters.	情绪很重要。
185	Memory matters.	记忆很重要。
186	And so do the expectations you	你的期望也一样
187	bring into an experience.	带来一个经验。
188	Imagine you've given 10 presentations.	想象一下你做了10个演讲
189	Nine went reasonably well.	9个进展顺利
190	During one presentation, your voice shook.	在一次演讲中,你的声音震撼。
191	Three days later, which presentation are you replaying?	三天后,你要重播哪个节目?
192	It may be the one that felt embarrassing.	这可能是一个感到尴尬。
193	But because emotionally significant experiences can	但因为情感上的重要经历可以
194	capture attention and sometimes become especially memorable, this can create an incomplete internal	捕捉注意力,有时变得特别难忘这会造成一个不完整的内部
195	record.	记录。
196	Not because your brain is deliberately lying to you, but because what you attend to,	不是因为你的大脑故意骗你而是因为你所关心的
197	emotionally respond to, and remember can shape the evidence you later use to interpret yourself.	情绪反应,记住可以塑造你后来用来解释自己的证据.
198	There's another distinction that can be surprisingly powerful.	还有另一种区别,可以令人惊讶的强大.
199	A thought is not the	一个想法不是
200	same thing as a fact.	跟事实一样
201	I might embarrass myself is a prediction.	我可能让自己难堪是一个预测。
202	It isn't evidence that you will.	这不是证据你会。
203	You don't have to fight every negative thought.	你不必跟每个消极的想法作斗争
204	Instead, learn to identify what the thought	相反,学习识别什么是
205	actually is.	其实是的
206	A prediction.	预言
207	That creates psychological distance.	这造成了心理上的距离。
208	And distance gives you a choice.	距离给你一个选择。
209	You can ask, what evidence do I actually have?	你可以问我有什么证据?
210	What did I predict would happen?	我预测会发生什么?
211	What happened	发生了什么事
212	instead?	相反?
213	What did I handle better than I expected?	我处理的比预期的好?
214	These questions don't require you to tell yourself	这些问题不需要你告诉自己
215	that everything is wonderful.	一切都是美妙的。 (笑声)
216	They simply help you examine the evidence more completely.	他们只是帮你更彻底地审查证据
217	And once you	一旦你
218	can examine your predictions, you can begin deliberately testing them.	可以检查你的预测, 你可以开始刻意测试。
219	So how do you actually	所以,你实际上如何
220	give yourself better evidence?	给自己更好的证据?
221	Rewire your brain is a powerful phrase, but it's also one of the most	重排你的大脑是一个强大的短语,但它也是最
222	misunderstood.	误会了
223	When we use the phrase rewire your brain in this video, we're using it as shorthand	当我们用这个短语重新连接你的大脑在这个视频,我们用它作为短手
224	for learning and experience driven changes in how you think, feel, and behave.	以学习和经验为动力改变你的想法、感受和行为
225	We're not talking	我们不谈了
226	about consciously rebuilding individual neural connections.	关于自觉重建个体神经连接.
227	Neuroplasticity isn't magic.	神经弹性不是魔法
228	It is	没错
229	instant.	马上
230	And it doesn't mean you can consciously control every aspect of your brain simply by	这并不意味着你可以自觉地控制你的大脑的每一个方面,
231	thinking differently.	思维不同。
232	What it does mean is that the brain is capable of changing with learning	它意味着大脑能够随着学习而改变
233	and experience.	经验。
234	Repeated practice can produce changes in neural activity and over time contribute	重复练习可导致神经活动的变化,并随着时间的推移作出贡献。
235	to changes in the brain structure and function.	大脑结构和功能的变化。
236	Repeated exposure can make situations more	反复接触会使情况变得更加复杂
237	familiar.	熟悉点
238	Learning can alter patterns of neural activity and the way different brain systems	学习可以改变神经活动的规律和不同大脑系统的方式
239	interact.	互动。
240	And behaviors that once required enormous conscious effort can become more	曾经需要巨大的自觉努力的行为可能会变得更加严重
241	automatic with practice.	自动与练习。
242	Think about learning to drive.	考虑学习驾驶。
243	At first, every action requires conscious	一开始,每个行动都需要有意识
244	attention, mirrors, pedals, steering, traffic, signs, other cars.	注意镜子踏板方向盘交通标志其它车辆
245	Eventually, much of the process	最终,大部分过程
246	becomes more automatic.	更自动。
247	Your brain has learned the task.	你的大脑学到了这个任务
248	Confidence can develop through a somewhat	信心可以通过某种方式发展
249	similar process.	类似过程。
250	The transformation isn't necessarily one dramatic moment.	转变并不一定是一个戏剧性的时刻。
251	It's the	这是
252	brain one connection at a time.	大脑一次连接。
253	You're participating in the learning processes through	你通过学习过程
254	which your brain adapts to experience.	你的大脑适应经验
255	And there's an important limitation.	并有重要的限制.
256	Learning is	学习是
257	often specific.	经常具体。
258	Becoming better at one task doesn't automatically make you better at everything else.	完成一项任务会更好也不会自动让你在其他一切方面更好
259	The skills and expectations you develop can depend heavily on the situations in which you	你所培养的技能和期望可以在很大程度上取决于你所处的环境
260	practice them.	练习
261	So the goal isn't to control your brain perfectly.	所以目标不是完全控制你的大脑。
262	It's to participate in its	它参与它的
263	capacity to learn.	学习能力。
264	And that means the most useful form of rewiring is often surprisingly ordinary.	这意味着最有用的复线形式往往是令人惊讶的普通.
265	You give yourself new experiences, you learn from them, and you repeat the process.	你给自己新的经验,从中学习,然后重复这个过程.
266	But the goal	但目标
267	isn't to convince yourself that nothing bad can happen.	并不是要说服自己任何坏事都不会发生
268	That would be unrealistic.	这样做是不现实的。
269	The goal is to	目标是
270	build a more flexible prediction.	建立更灵活的预测。
271	That is a much more durable form of confidence.	这是一种更持久的信任形式。
272	Because the	因为
273	strongest form of confidence isn't certainty about the future.	最强的信心形式并不是对未来的把握
274	It's trust in your ability to respond	这是对你回应能力的信任

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